View Full Version : gettin serious

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01-05-2004, 07:11 PM
i want to try this journal to hopefully be more accountable for making it to the gym.
i'll post more later in the week and appreciate the feedback

01-05-2004, 07:16 PM
First post! Goodluck!

01-06-2004, 06:36 AM

Good luck.

01-06-2004, 10:40 AM
I plan on trying wwb 1 or at least my own version of it any ideas i'm not crazy about chest and back on the same day

01-06-2004, 10:43 AM
WBB1 is a great routine.

01-06-2004, 11:56 AM
WBB1 is a great routine.
are you powerlifting or bb your squat and deads are quite abit more than the bench any reason and curious to your age
thanks my lifts are the opposite and i stay away from deads because of lower back pain and squats but i have started squating light again thanks again

01-06-2004, 12:35 PM
I'm bbing. I have bad rotator cuffs and as a result, poor lats as well, so my upper body is way behind lower. Try doing light deads with good form, your back should benefit greatly. Also, work your hamstrings. Poor hamstrings can lead to back pain.

And I'm 24.

01-06-2004, 05:34 PM
I agree on the deads. I've got herniated discs. L3-L4,L4-L5 and L5-S1 along with a little nerve damage. The doctor wanted to send me to see a neurosurgeon. I started lifting about 1.5 years ago. Back pain is almost non exsistent. Keep in mind good form is crucial. I had a little pain in the beginning but now it is just good pain.

Keep workin' :thumbup:

01-06-2004, 08:43 PM
Weak hamstrings also make you walk like a duck.

I'd really like to see a workout in here.

01-07-2004, 07:02 AM
thanks guys i did wwb1 routine yesterday it went well
225x6 , 245x7,255x6 i use to do 275x10 a few yrs ago
70 db press
could only get 6 pull ups then 4 lol i'm to fat right now
225 deadlift after 135 warmups
cable rows 160 about 10 or so
o.k. thanks fellows
squats today my real weak point should you use a belt if you have back prob.?

01-07-2004, 07:28 AM
The belt won't do anything for your back. A belt is used to help keep your abdominal wall tight and it's a common mistake that it will protect your back. Squat light at first and squat to paralell to see how your back takes it. Make sure you keep your abs tight and your back arched, not rounded. Your chest should be out, ass back and face forward. Never look down and always think of sitting back into the squat, not down. If you sit down, you'll lean forward and hurt your back.

If possible, have a trainer at the gym check your squat form before going heavy.

01-07-2004, 08:07 AM
Go To The Gym!!!!! Yeah!!!!!

01-08-2004, 12:24 PM
wow really appreciate the help guys , the tips on squats really helped me yesterday,thanks drew a few #'s sort of pathetic but anyway i was pleased since i haven't been lifting steady in a long time and especially on legs you know once you hurt something "back" its a pretty good excuse for not doing the hardest exercise squats legit one but still an excuse. had some back pain during my workout but seems pretty ok today i always have some anyway .
135x12 squats , 225x8 felt pretty easy, 275x4 descent ones then 3 ,quarter movements. finished the rest of the wwb1 workout
365x8 leg press,light leg extensions
ok thats enough has anyone seen the mtv reality show with bb guy he was pretty buff trying to get a pro card ?
shoulders and arms tomorrow ,
? my legs are not sore at all unusual for me maybe i'll have the DOS tomorrow if not maybe i should do more squats 2 sets seems very little.

01-09-2004, 08:11 AM
2 sets should be plenty. I would try for about 260 next week on the first set, since 225 was so easy.

01-09-2004, 03:23 PM
1-9-04 shoulders,arm day
wwb1 did 145 smith machine then120 about 7reps
good workout in all had to wing the arm workout because i left the paper in another bag o yeah 4sets crunches

01-13-2004, 06:55 AM
mon-1-12 back and chest
nice workout good pump
7-6 chins really feel strong
200 on low pulley row 135-2 sets of deadlifts took that easy
chest used hammer strength bench 250 -4 ,incline 180 ,dips 12 -10
upper body is starting to take shape ,enjoy the workout ate reasonable

01-14-2004, 08:27 AM
leg day can't wait ha ha

01-14-2004, 03:30 PM
Hooray for leg day!

01-15-2004, 11:48 AM
yesterday legs went well only 225 on the squats good sets fairly deep and slow legs feel stronger with more balance pretty good leg day all in all i was very tired from school and work on about 5 hrs of sleep . dinner was not good well calorie wise indulged on pizza and cake

01-16-2004, 06:26 PM
Pizza and cake go well with squats. But only sometimes. Nice work.

01-17-2004, 08:16 AM
shoulders ,arms
smith machine 115.145,165x7
db press 80x7,65x8 slow with good control
side raise 30 feel pretty heavy maybe i'm a wus on those
bent raise 35s
arms reverse curl on preacher bench 70 straight bar, hammer 45
tricep press downs ,dips , abs 4sets good workout i say anything about diet xcept i ate plenty ,wt staying around 228 but getting a lot of compliments ,i like the workout seems to give me enough rest highly recommend the wwb 1

01-20-2004, 10:54 AM
135,225,245x6 didnt have a spotter could have done more,265x4
machine incline 180,230two sets of 7or 8 ,dips
machine pulldowns for lats,200 pulley low rows ,205 for deadlift easy but my back spasm so much i'm not worried about the wt. yet

01-20-2004, 04:56 PM
great benching there bill.

dont fear the deadlift.

01-23-2004, 05:52 PM
finally got a work out in
did some legs and arms so so but a more fun work out with one of my buds ,a training partner makes a big difference but you have to really have a set schedule and similar goals ,set schedule ha ha,
275 squats on the smith machine x6 reps .i'm not sure but i believe i can tell some diff.in my legs my calves are a little bigger to how long does it take to see developement?

02-15-2004, 01:32 PM
Found your journal, now get back at it!

02-15-2004, 06:06 PM

02-15-2004, 08:53 PM
2-14 had been awhile since i lifted so i just wanted to see where i was
bench 275 could have done more maybe 300
smith machine squat 315 felt pretty close to max
deadlift 315 prob could have got 350 or so
some misc. leg press 360x10 , 450x10
saw a guy handling 330 or so on squats for several reps i hope to be there
maybe 400 by end of yr. wt was 225 , no creatine for a few wks may start again i'm sore , but very glad to workout ,

02-23-2004, 06:49 PM
back and chest
pulldowns 130,190,220,230 about 4 or 5 reps on the last one
breakdown set from the 230 ,170 ,130
bent rows t bar style 135x2 sets
one dorian style row 135, one set db row 75pds
warm up then two sets with 225 x10
2 sets of incline db presses 75 then directly to 55 pds
that busted my butt since my work outs have so sporatic ,
try harder tomorrow, know excuses but I work full time , school fulltime and have a wife and 3 little ones , may start the creatine again and continue to work out hard i want get an impressive look back ,people use to say everyone that works out has a big ego and I always thought that wasn't me but I figured out that I do have the ego when in shape and really like it , but I'm not a jerk and I think people mistake lifters that are proud of there accomplishments as ego maniacs and jerks oh yeah and most are jealous lol. thanks for any comments guys

02-24-2004, 06:42 AM
Hey, at least you're getting your ass to the gym. Keep it up man.

02-24-2004, 02:50 PM
legs squats on the smith machine 135,225x10, 275x10 last set was tough
leg press 450x10, 500x10 think thats the most i have ever used
3sets leg curl and 3sets of calve

02-25-2004, 11:19 AM
started using creatine again, and i'm going to add some protein walk 1mi today start the cardio easy my wt
222-225 like to get up to about 230 then cut back until i have at least a flat stomach probably 205 or so to get that seemed to be my best wt. in the past before squats though.

02-27-2004, 06:03 PM
did a total body workout today just trying to get a little pump in all of body parts
wow easy way to find out that your still out of shape i was sweating like mad after about 15 min. nice little workout though

03-01-2004, 04:38 PM
135x15 warmup
225x10 easy ,275x4 prob had couple of more ,these where on smith machine
inclines on hammer strength went up 260 7-10 reps did a few lighter sets leading up to
db bench 85x 10 could do with spotter
back ,didn't have much left
lat pulls 230 x 5 reps or so,210x 5
pulley rows light,
bb curl 95x10 1 set
push downs 90 on hammer 2 sets 20 or so
good chest workout

03-03-2004, 04:57 PM
leg day
squats in the power rack 135,warmup, 225 warm up 5 deep easy ones
275 only did 1 full just to see felt pretty good but my knees keep popping not really pn but pressure?
backed off did some sets with 225 , 135 , then a front squat with the 135 about 10 may start doing more of those ,
leg press 2sets 430 for 12, then 500 for 8 or so
finished with some light sld
and calve raises fairly heavy on those because some young testosterone filled guy worked in and i don't like to be shown up lol.
got me ,creatine and protein powder from big chris ,

03-05-2004, 07:44 PM
db presses after warm up
55x10, 80x5
side laterals 30lbs, delt row machine about 3 sets of each
one set of shrugs 75 lb db
bicep 50 db curl about 5 reps
then some lighter stuff
used the protein powder and creatine once today maybe again after work
good pump in the arms , I'm sick so kept the workout short,
i was the biggest guy at the gym and strongest today ha ha , also almost the fattest lol.

chris mason
03-06-2004, 06:29 PM
Good work Bill!

03-08-2004, 05:46 PM
incline db press warm ups 55x10, 100x7 almost got 8 but didn't push it, 100x 3 that set was a little awkward and i had to back off , trying to avoid injuries
db rows warm ups , then 100 x 12, 100x 10
lat pulldowns 3 sets
3 dumbell curls for the biceps
quick work out but i almost had to miss it completely so i'm happy that i got one in
actually looking forward to squats on wed, trying to eat better its tough the wife made hot dogs tonight and mac with cheese , 226 wt. today

03-11-2004, 03:35 PM
smith machines the gym i went to did not have a squat rack
leg extensions warm up, leg curl warm up , streching
135x 15
295x2 , 275x5,
hacks on smith 135 3 sets
2sets lunges with db. 40lbs 20 -30 ft
leg curls x 3sets, leg ext x 3 sets
calve raises 3 set standing
3 sets of cg high rows for traps

03-13-2004, 05:07 PM
BB benchpress warm up, 225x10
incline db 100x7, 100x6
back , various pulldowns parallel. and v grip.
shoulders 50x15or 20 reps, 100x12 bnp
db preacher curl on steep side 25x 2 set 10-12
tris , 2 sets of dips leaning forward a little to hit chest also ,one set light pushdowns
wt. was 229 today getting much stronger, but at some point i have to make an effort to lose some of my stomach

03-15-2004, 07:32 PM
youre a strong mofo. thats all i have to say haha.

03-17-2004, 11:45 AM
Thanks debussy not that strong compared to some of these fellas. thanks though i check your journal later.
2sets of 10 on leg extension as warm-up 70#s
squats , i try to go parallel
bar. as warm-up, then 135x12
225x8 , fairly tough could have done more but i wanted to save something
275x6, last two where not as deep
225x9, wanted at least ten, but form started getting off, so i had to back off
135x10, eric adolph style feet wide, damn eric these hurt
2 more sets of 10 on the leg ext.
3sets on leg curl 70#s, then 105, one light db sld 30pounders
calve raise standing , 3sets 170, 15 reps
even did a couple of crunches lol
finally squatting what i can bench woo hoo,pretty descent workout going on min sleep for the last few wks prob.

03-18-2004, 03:23 PM
did back ,chest, shoulders and arms fair workout
diet calories /fat / carbs / protein
3000 /80 /300 /200
I know not a good diet prob. but just a count to get an idea of what i'm taking in
I think this fairly close . could be on everything i'm sure its not less. lol

03-24-2004, 06:46 PM
leg day
squat 135x 10
225x10 the easiest this has been
275x 5 pretty good on this set, got off form a little
275x 4 then a couple of quarter squats
225x5 for form more of a powerlifting style seemed really light not sure if it was because of the heavier ones earlier.
135x10 front squat atf
135 x 4 sets 6-8 stiff leg deadlifts
leg curls 2 sets at 90 lbs
3 sets of calves raises
2 sets of crunches
1or 2 sets of 55lbs dumbells lunges
note legs are getting stronger and starting to notice lateral muscle around the knee

03-25-2004, 02:12 PM
upper body workout today
seated row for warm up 150x10
chins 3 sets 5 good reps then 2 ok , 5, 4, I weighed 225 today
db rows 120 x 8 ,120x 6-7
chest light incline db press 45 2sets one fyes with20
shoulders db 35 2 sets of laterals side and rear, and few light sets,
one set of shrugs 90 db
bicep light , db curls 20 for high reps nice pump
close grip bench 135 x3 sets left wrist hurt, one set of dips
not my favorite type of workout because after back i have to scale down to finish the workout but good pump adn prob a good cardio , sweat was rolling

03-27-2004, 07:22 AM
can't go to the gym today, my anniversary , and celebrate my son's b-day ,
push ups close, med 3 sets of as many as pos
crunches 3 sets same
deep squats without wt. or lunges and calve raises

03-29-2004, 06:31 PM
quick workout
chest bench
225x12or 13 got a little fast on the reps and felt it in my left pec tie in which i have injured before so had to correct form and slow down
225x 6 short rest , closer grip tris tired out
chins one set of 5 + 170 on pulldowns for 7
another set reverse grip with 170 and a breakdown included
leg press
500x13 hard set
500x 7
did calve raise at the end of each set

03-29-2004, 06:34 PM
leg strength keeps going up and notice some size diff.
can't wait to do 400 for one and 315 for reps

03-30-2004, 10:53 AM
just for future reference
neck 17, chest about 49 or more don't have a good measuring tape
waist woo hoo 39 -40
arms 18 1/4 -18 1/2 forearms 14 something
thighs 26 i think going on memory or 26 1/2
calves 17 - 17 1/2
measurements tended to vary depending on flex and so forth
body weight 226- 230
hope to check bf soon prob in the 20's

03-31-2004, 02:25 PM
light low intensity work out , just didn't have the enery
hamstrings , calves . 2 sets of light squats 135 atf 2 sets crunches

04-05-2004, 06:04 PM
hit back , chest , legs , today pretty good workout
540 on the leg press today for 10 not counting what ever the sled weighs
memo to self always do squats first tried a couple sets of squats had to keep it to 135 for safety
did 275x5 on bench could have maybe squeezed a couple of more but felt a little something in the chest tie in so eased off

04-07-2004, 01:17 PM
Today just mostly maxed on the squat got 315 pr , missed 350.
did a little back , chins , bicep , light abs, and calve raises
shoulders smith machine 135, 175

04-08-2004, 11:01 AM
chest, triceps , hams, calves
tried inclines db 110 only got 3 they where hard to get set up and hard to control or otherwise may have don 4, 225 on bench bringing the wt. down slow adn exploding off 2 sets of 3 then 2 reps then 135 the same
triceps got a nice pump did 4 different exercises but only a set or two on each

04-12-2004, 10:21 PM
Leg Day
warm-ups then 2sets of 225 for 10 pretty deep, tougher than expected, but not a problem.
leg press 6 pps did drop sets
leg curls , sld with 45 dbs
calves 4 sets standing
leg extensions
good workout

04-13-2004, 09:11 PM
Chest work out / Back
205x 2 sets of 10
Close grip 135 , 185
Inclines 135 x 2 sets ( Pretty easy workout for chest) from Ed Coans peak cycle I'm doing now.

seated cable rows worked up to 220. with strip set
pulldowns on hammer strength machine.
seated HS Machine couple of those
hyper extensions and abs only 2 sets of each

04-14-2004, 03:45 PM
BHN press on the smith machine up to 135 to sets of 7-8 reps
DB press 70 , 2 sets of 7-8
laterals 30 breakdown to 15's 2 sets of those
close grip raises 45 lb bar only 3 sets
pushdowns 3 sets , couple of other sets skull crushers and one db extension over head light wt.
bb curl 2 sets of 95
and a few other diff curls with light wt. as well
good workout arms pumped up well, and shoulders i want to add some shoulder size mainly width.
wt. 230 wow i hope its water or muscle and not fat ouch.
thinking of some 1 AD or -_______something dunno

04-17-2004, 08:38 PM
O.K. only bumping because i have to work and figure i deserve it , and plan to lift in the a.m. .
Legs hopefully, new workout

04-21-2004, 08:29 PM
chest workout work sets
225x8, 245x8 with a pause on the last one felt strong
some back and legs trying to catch up with lifting missed a few days

04-22-2004, 05:59 AM
strong bench pressing man

04-22-2004, 08:32 PM
RBB, thanks I see your doing a cut and I'm trying to lose some fat, if you check this I have a question can I make gains in strength and size on the legs while losing some fat?

04-24-2004, 07:04 PM
finally a legit leg work-out
warm up
225 x5 warm up some more
275 x5 for two sets maybe 6 on the last one lost count he he good depth felt good trying to get the form straight, more of wide stance
225 x two sets atf not sure of reps maybe 8 more concentrating on form close stance
leg press 6 pps two sets of 10
leg curls two sets of 90
50 pd db sld

04-26-2004, 03:05 PM
chest 225, 245x5 , 245x4 know spotter,so had go little easier.
close grip 2 sets of 185
inclines 135 took it easy
pull downs up to 230 for 6 , pretty heavy sets
T-bar rows 80 on bench version
lt. db rows
couple of biceps , pushdowns, little abs and calves
good workout.

04-29-2004, 06:16 PM
light chest , back , legs.
calves 3 sets pretty hard
shoulders bhn press 135 x5 for 3 sets , 185 infront for 3 in smith machine
front laterals 3 sets. 30 lbs. up to 40 for only 3
side laterals 3 sets up to 35
rear llllllll 3 sets up to 45 lbs.
couple of sets arms some leg curls

05-02-2004, 04:46 PM
leg day
work sets 275 x 5 fairly heavy , all the work out called for
295x 2 sets of 3 same as above all work out called for but pretty tough
calves and hams also.

05-03-2004, 04:32 PM
chest and back
225 as part of warmup only 3 reps
275 two sets of 3 reps pretty strong prob could get 5 or more
cgp 185 for 2 sets of 8 close grip press
incline 185 then 225 for 5
pulldowns 200 for 8 or so then drop set 170 then 130 for two sets
HS rows 90 on ea. side
couple of easy sets of bicep 20 db
good work out in all, either people are bulking up at the gym or a lot of juice flying around peeps are noticably bigger, but peeps always look bigger than they are espec. when cutting for summer.

05-06-2004, 02:44 PM
total body workout
a little of everything, heavy shoulders and some for arms
military press 135 x 2 sets of 7 then 9 . tried 185 couldn't quite get it
side, front , and rear laterals
heavy bicep db curl concentration with 50 got about 8-9 on those
leg press 4pps 20 reps for 2 sets
good overall workout, body looking better still with fat though, leg showing improvements.

05-06-2004, 02:57 PM
Why not try to increment your weight somewhat less? Going from 135 to 185 is a big jump on military press. I see you did the same with squats at the beginning of april, hitting a 315 PR and then jumping to 350. I think you should make your jumps in weight ~10-20 lbs at most. Especially from PR to PR.

05-08-2004, 08:13 PM
[B]ELP, thanks for stopping in. Yeah the reason i did that with squats was because i had know idea of what 1rep max. would be and just liked the number 350 could have prob. got 330 or more I will know soon. and on the military press i use to do reps with 185 and was just curious if i could still hit one. i believe if i could have gotten the first one up i could have done 2 or 3 with a little momentum. I intend to do these for a while instead of the db presses, but I haven't decided if I should do military or BHN press?

05-10-2004, 03:29 PM
Worked my as**ff today on legs
[B]squats- warm-up with bar then 135, 225 only 5 for warmup set
275x 5 little tougher
295x 5 cut the last one a little short maybe, do this one with a wide stance
295x 3 close stance and that was all the work out called actually was 3 but i wanted to push five on the first
225x 13 damn ran out of gas close stance deep squats
225x 9, then 2 sets of 135 front squats and finished with 135 for a set
on to some leg curls only 3 sets, and some calve raises x 4 sets + a set of lunges
i will be sore tomorrow. hard work out most everyone was working on chest and arms what can i say. its a monday i finally got smart try to squats on mondays now.
measured my thighs little over 27 and 1/2

05-11-2004, 07:08 AM
I'm no fan of behind the neck anything, but that's just me.

05-11-2004, 09:45 AM
I was thinking of reg. military press, but the ED coan workout i'm sort of following called for behind the neck press. I don't think there is a big difference and my shoulders bother me less with military press.
thanks EP.

05-11-2004, 01:03 PM
chest and back
warm-up bar,135,225
work sets 275x 2sets of 3 very smooth fairly easy felt much lighter than last week. starting to believe this is a good workout program, I will know more in a few weeks as the wt. are starting to increase. 285 for next wk. only 2 reps though it should be easy and i have to force self not to go for more reps.
cgp , close grip press
225 for 2 sets 9 then 6 could have done more but felt like i was losing the groove on the last set. 2 sets 85 db inclines 13 and 10
Back pulldowns and cable rows slacked a little on back today i will work it hard with some deads on thur. hopefully.
finished with a little more triceps work and bicep 3 sets of ea. easy sets
Next week
Bench 290 for 2 sets of 3
Squat 305 for 2 sets of 2
Sad i can prob. still bench more than i squat/

05-13-2004, 01:08 PM
Some more back since i felt like a slacker on that the other day.
Cable rows just went heavy working up in wt. down in reps up to 260 for a few 3 not very good reps but nice heavy workout, about 8 with 220 or 230 can't remember.

shoulders, military press 2 sets 135, 7 then 6 the back took a little out of me
2 sets of bicep concentration curls 50 db. and 2 sets of triceps pushdowns high reps.
th, the that thatssss all folks.

05-18-2004, 07:42 PM
warm-ups then hit my 290x3 for two sets no problem the 1st rep of the 1st set flew up.
warm-ups then 305 for 2 sets of two reps. then 2 sets of 225 atf
hips really bothering me some
Deadlift for fun
warm-ups then 315, 365, then a couple of 315 singles about 2 sets one set of sumo just to check it out felt ok maybe a little stronger but awkward.
finished with some HS incline 280 for 6 after warmups also 2 sets of close grips @ 225 after bench,
HS upright rows 2 sets 3 pps for some reps not sure how many
calves 5 pps did a 75 reps workout some one mentioned here worked well
very pleased with the workout except the squat sore hips dunno how to solve that.

05-19-2004, 11:01 AM
db press, warm-ups 70x 8 , 75x 5
barbell press bhn wide grip 45,65,85,105,85,65,45 Did 5 reps of each resting only long enough to add or subtract a 10 from each side. very @ the last sets and a nice pump.
light 15 for some db laterals side ,front, rear only about one set

concentration curl 50 for 8 then 6 only two sets
one set of db overhead extensions 30 for 20 reps

05-22-2004, 09:26 PM
Tomorrow workout.
Bench bar, 135, 225, 275,300,300---
reps, 10, 5, 1, 2, 2, I may try 3 for kicks I don't think it will be a prob.
Squat, bar ,135, 225, 275, 315,315
reps 10, 8, 5, 3, 2, 2,
then maybe some assessory work.
almost at my last wk. of this workout getting ready for some new max wts.
goals bench 335, squat 350

05-23-2004, 08:47 PM
Tomorrow workout.
Bench bar, 135, 225, 275,300,300---
reps, 10, 5, 1, 2, 2, I may try 3 for kicks I don't think it will be a prob.
Squat, bar ,135, 225, 275, 315,315
reps 10, 8, 5, 3, 2, 2,
then maybe some assessory work.
almost at my last wk. of this workout getting ready for some new max wts.
goals bench 335, squat 350

Ok Bench went as expected warmups then 300x2 for 2 sets
Squats could not get past 225 my hips felt real unsteady and painful like the tendons are being strained. so i plan to go a little less deep and keep the wt down for a few wks .
leg presses 540x8, 630x5

05-25-2004, 01:56 PM
pulldowns 4 sets
cable rows 3 sets
hamstrings 3 sets , 6 sets of calves
biceps 4 sets
took it a little easier today. nice workout though.

05-27-2004, 05:14 PM
chest 3 sets of db press incline supersetted w/ flyes for a flushing session.
shoulders ....
smith machine press 135x 10, 155x8, 175x6
30x2 sets side laterals, rear lat pulley 35x 2-3 sets, upright pulley rows 3sets
Squats 135x5 sets reps 12-10 good pump light wt. but, oh well
3 sets of calves
tha tha thats all folks.

05-28-2004, 07:42 PM
back, chest, and legs thighs, calves all sore. did a lots of strecthing i think that contributed to the soreness.

06-01-2004, 09:04 PM
Woo Hoo, great 30 minute workout thats all the time I had since I got to the gym late.
Chest, Bench
135x 2sets of 10, 185x5, 225x3, 275x1, 295x1
then 315x2 very strict touch and go may have had 3 but i didn't want to push it. I was surprised how easy it was. PR
may have been a time when i could have done this but never officially got it. very happy.
2 sets of 225x10 may have had more but no spotter, set two got stuck and not a damn person came over to help on about rep 7 just lost all strength very close grip.
incline my fatique set in again 95 db did 4-5 easy and then wam db smacked me in the chest thats going to leave a mark. Chris Farley lol. one of my favorites.

06-01-2004, 09:28 PM
yo bill, the bench looks strong as hell. how are the hips feeling? maybe try stretching after your leg workout and see if that helps. btw, what stance are you squatting with... wide/close? I noticed a lot of benching and not as much leg work... those things need some catching up.

06-02-2004, 06:45 AM
Congrats on the bench PR bigman!

06-02-2004, 06:10 PM
Thanks fella's yep thought the legs would improve faster but know I know thats not the case. Oh well they are coming along. tomorrow or friday a big leg session.

Back t-bar rows 4 sets or 5
2 sets db rows 100 for 10 reps.
few light pulldowns, and drop set of machine curls about 4 sets.

06-02-2004, 10:40 PM
Actually yes my hips are still bothering me, I think maybe i strecthed something trying to get the squats down. Keep doing them and work back up a little slower sort of thought since without much training I got 315 that I could move up faster.

06-02-2004, 10:49 PM
Man, why the hell are you posting in my journal? A lot more going on in here, nice benching.

06-03-2004, 11:14 AM
BCC, Thanks wish I had your body fat levels, gotta see how the big guys are doing

06-04-2004, 05:10 PM
Leg day.
barx10, 135x10, 225x10,225x8 this one I did very slow tempo. parallel , hips and arse still hurt.
Hack Squats on machine new equipment yeah.
160 pds. x3 sets varying reps and tempo 14 on one set 10 or so on the other 2
45 degree leg press.
4pps, x 3 sets of about 10 ,

Hamstring curls
standing 3 sets 55 pds. x 10 or so reps
2 sets on leg press, 4 sets on the seated calve raise, 2 sets on hack squat
good pump in the quads, but pretty slack on the hammies.

06-04-2004, 07:46 PM
Hey bill, I have the same problems with the hips and ass being sore when squatting. If you are going with a wide stance, I would go a little narrower. I think you just gotta slowly adjust to a wider and wider stance as you gain flexibility in the hips.

06-08-2004, 02:38 PM
Thanks, debussy good to know I'm not alone
Bench speed sets after 3 sets 135 for 10-12, 3 sets of flyes 30 light flushing session
Barbell rows, bar, 115, 185 x 3 sets, 115 again to finish ,
pulldowns, 180, 210x 10, 230x3 and a few half reps, 120 reps

HS shoulder press, 3 sets of strip sets,
side lateral,front, rear x 2 sets light 15's for reps of 15
supersetted tricep pushdowns with machine curls pretty good machine sort of preacher curl
good workout over all not to stressful

06-09-2004, 05:22 PM
Leg day
squats. bar , 135, 225x12, 225x 10, 225x 6 slow and very deep definetly par. 135 for 12 to finish
Hack machine 90, 180x12,270x not sure 10 i think and cant remember if i did a second set.da
leg extensions 3 sets. supersetted with 4 sets leg curls
one set sld with dbs
calves both the calf machine and seated calf raise.

06-10-2004, 12:55 PM
bench 135x 2sets, 225, 275,300,335 xmiss, injured myself a little last wk and may give this a go next wk. again. I should pop it up easy 315 was there for 2 and maybe 3 so it should go. da 135 for 3-5 sets with 10 second rest and varied grips
smith machine 3 sets
chins bw. 6, 4,3 wt was 230 today
3 sets shrugs, 3 sets cg raises and med grip also
2 sets bw dips 15 , 12 slow
2 sets db extension and one set of extension on pushdown
bicep 4 sets total

06-13-2004, 12:14 AM
after 6 months of fairly consistent training my wife has finally started giving me some compliments. It takes a lot for her too because she knows it would lead to more mirror time. lol my son does a good double bicep, most muscular pose lol.

06-13-2004, 11:18 AM
hey bill, the bench is getting scary haha. good luck hittin 335 next week... thatll be awesome. i'm still waiting for the day i join the 300 club hehe

06-15-2004, 06:24 PM
thanks debussy
Bench bar, 135, 225x3, 275x1 tendons in the shoulder tie in didn't feel great so i stopped.
Squats. bar, 135, 225x4 sets 10 reps and on the last set some half reps
hack squats 3 pps x 2 sets 10
calves , 3 sets of seated. 3 sets calve raises 5 pps
2plates on the seated
Chins 2 sets 6-7 on bw. 2 sets light cable rows
FACE PULLS 3 sets got these from chris rogers pretty cool
ARMS 2 sets of each db curl and Db overhead extension

06-18-2004, 09:36 AM
yesterday. BACK
warmups pulldowns. and rows cable
deadlift 135x10 , 225x3, 315x1, 315x1 sumo, 315x2, 365x1, 315x3, sld 135x10
HS seated rows 2 sets of 125 per side xs10, then a continuous strips of 35 plate first then the 45, then the last 45, sore in the upper middle back today as i concentrated on squeezing those
some light calves.

06-21-2004, 10:04 AM
Hey bill, do you feel stronger pulling conventional or sumo?

06-21-2004, 06:13 PM
debussy, the sumo's are a little more awkward, but i think if i where to practice them i would be stronger with the sumo's.
Chest day
Db inclines 35, 45, warmups, 85x11, 100x7
HS bench 3 sets of light wt.
Pec deck 4 sets of 10-12
multi sets of rope pushdowns , db extensions extreme pump ooh aw
little side note , i need to take diet serious and lose some gut we finally got mirrors at the gym.

06-22-2004, 01:20 PM
Legs day
squats bar, 135, 225x10,275x5,225x16 the last 4-6 where painful
hack 3pps 3 sets of 10
leg curls 3 sets, small amount of back and bicep

06-24-2004, 05:02 PM
135x8, 225x3, 315x3, 315x2, 315x2 pretty good sets prob could have done more reps. grip was strained, tried some sumo's but they felt to awkward.
supersetted pulldowns with cable rows about 3 sets , plus one set of six chins
couple of light machine barbell curls

06-26-2004, 04:47 PM
bench, bar , 135x 2 warm ups, 225x10, 250x1 with a long pause, 225x 7 with pauses
cg incline smith machine 115 , 205x2sets of 5-6, 115 x12
pec deck 2 sets
shoulders multiple, presses, side laterals , and rear laterals also some shrugs
legs , leg extensions and leg curls and calves

06-29-2004, 03:20 PM
bar, 135x10 for 2 warmups, over bench pause to download 135x10, 185x10, 205x10 for 2or 3 sets, two sets of atf squats at 135x 10
HACK Squat 4 pps x 7 reps for 2 sets
Leg curls 4 sets, leg extensions 3 sets
Calves standing machine heavy
less hip strain with this workout. Got some compliments also he he ....

07-01-2004, 06:23 PM
Back warmups lat pulldowns
bw chins. set 1 -8, set 2-5
Hs row 2 pps, 3pps,3+25 about 3reps, 3pps, 2pps
pulldowns 200 x 2-3 sets
seated rows 130 x 2 -3 sets

db presses light, side laterals heavy, rear raise heavy, some trap work
Arms tricep pushdowns, dips
preacher curl machine
lower back strecthing.

07-08-2004, 07:47 PM
Finally back to the gym after an unplanned week off.
Squats bar, 135,225x5, 275x9 should have been ten. 275x6 take a longer rest next time.
Bench bar,135,225x6 injury started acting up and stopped there, 135 for reps different grips
Back Cable rows 150,200,240x6,240x5
light pulldowns
Arms Tricep 35 db extensions over head 16, 10
Dips one set of 15 bw
pushdowns one set, machine extensions 2-3 sets
Bicep preacher curl machine 3 sets
Chest Pec deck 2 sets
Ab machine one set
Seated calve raises 3 sets 15 with 125

07-09-2004, 02:51 PM
The squats are starting to look really nice. Keep up the good work.

07-13-2004, 02:42 PM
Full body type workout
Maki's challenge.
Squats bar , 135, 225x20 pretty tough, 135atf 10 or so slow and a pause at the bottom.
Calves , some light leg curls and extensions
Chest DB press flat 50x20,55x17 maybe a few more but I was tired
HS pulldowns for back , machine rows
did some bar exercises with bhn presses, curls, cgp
little more tris, and bis
Try to do better Thursday

07-16-2004, 08:49 PM
Looks like the squats are pretty comfortable for you now. Let's see some more workouts though.

07-17-2004, 11:35 AM
[B]debussy squats are a little more comfy, Chris Rodgers made a good point to me on stance. Thats helped.
No gym today so compramize
pushups , set 1 x20 close hands, closer 17, bench width 10 slow down and fast up.
BW squats 2 sets , 2 sets lunges, some bw calve raises later I will do 100 without stopping a real pump. This is to much like cardio and lets you know, you may be strong, but not endurance ready lol. The gym tomorrow

07-19-2004, 07:58 PM
Quick workout today some chest and triceps
Declines , never do these bar,135,185,205 several sets of those last two poundages with different grips some fairly close, and finished with 135
some single arm pushdowns about 3-5
some machine bench press

07-20-2004, 02:21 PM
Guess what
Leg day Squats, leg press, leg curl
Squat bar, 135x8, 225x5 very deep with pause, Saw spots don't know why
275x2, 300x3 got a guy to spot me who powerlifts, said technique looks good and depth prob could have done 4-5
135, 225x5, 315x 3 i think (forget) 385x1 nothing much to spare

Leg press 3 sets 6pps x10 reps
Leg curls x3 -4 sets
Calve work on leg press and seated.
Felt good body is improving and stopped creatine, but starting back

07-21-2004, 02:34 PM
3 hours of sleep yuck gota do better, bw 226 not on the creatine yet so I thought I would lose some wt.. Maybe wasn't taking enough (take a little more ) this time and see.
BACK warmup w/ pulldowns
Chins underhand, regular, neutral grip about 5 sets 5-6
HS pulldowns 2 pps , 3pps
light side lat, bhn press 45,95,115,45 light,... one fifteen was sort of heavy about 8 had a few more left, but I was going light on shoulders
Chris Mason inspired me a little he he
bar, 95x8, 115x4 strict , 115x6 or so not as strict instant pump
db curls 55 x 5-6 for 2sets , some light db work for pump 20's
May focus on getting 19" arms cold , maybe

07-21-2004, 02:39 PM
Nice deadlifts after the squatting Bill! Also, strong curls. I may give BB curls a try, although, I think i've only done them once in my life a year or two ago. I generally only train em 2 or 3 times a month. Good luck getting to 19" that would be a feat!

07-22-2004, 08:53 PM
Yeah , just a thought on those 19's ,prob have to gain more bw and thats not really what I want unless its muscle.

07-22-2004, 10:39 PM
hey bill, the sessions are really good. i can see the improvement on the squats and deadlifts. 385 x 1 is nice man... youll be doing 4 plates 19" are would be pretty impressive... what are the guns measuring right now?

07-22-2004, 10:49 PM
hey bill, the sessions are really good. i can see the improvement on the squats and deadlifts. 385 x 1 is nice man... youll be doing 4 plates 19" are would be pretty impressive... what are the guns measuring right now?
I have to figure a little routine for the dead lifts as I do them occasionally. I don't really have a routine just try to give everything equal due. Arms are 18.25 now cold so who knows for fun maybe. Mostly concentrating on legs still and back though, calves 17 cold pa.. .
Maybe reset some true goals could you explain how you set your @ the bottom ??

07-22-2004, 11:07 PM
I have to figure a little routine for the dead lifts as I do them occasionally. I don't really have a routine just try to give everything equal due. Arms are 18.25 now cold so who knows for fun maybe. Mostly concentrating on legs still and back though, calves 17 cold pa.. .
Maybe reset some true goals could you explain how you set your @ the bottom ??

Oh you mean my signature? Just go to "User CP" up in the top left corner. On the next page, click on "Edit Signature". I agree with the concentrating on the legs more... 18.25" arms are already pretty damn massive.

07-26-2004, 05:55 PM
Debussy thanks.
Bench barx20, 135x10, 185x10, 225x10 with arch pretty easy paused last one. , 225x8 same, short rest probably could have done a few more
CGP 135x 2 sets 10, incline db press 45 x 7 slow
JM bar just fooling around 2 sets
cable crossovers light 2 sets
dips one set.
bench wide grip 95 #s fooling around again.

07-28-2004, 11:26 AM
Legs, warmed up with some light leg extensions, because I have been getting a lot popping in the knees.
SQUATS , Bar x10 , 135x 10, 225x 5, 275x 10 hard set, 295x 5 , 225x 8, 135x 5 for form.
CALVES , standing raises in the rack 225x 20, then got on some plates and did 2 sets of 10, Seated raises 3 sets. , calve machine sled 2-3 sets.
Back , pulldowns 3 sets close grip, seated pulley rows 3 sets heavy
Shoulders , military press 115 x 3 sets, 2 sets of cleans with that, clean and then press, light side laterals 3 sets and rotor cuff exercises.

07-28-2004, 12:01 PM
The squats are looking really impressive now... huge improvement. I wouldn't worry too much about the knees popping. My knees pop when I go full ATF... but I read that you shouldnt worry about it unless they start hurting.

08-01-2004, 10:31 PM
It's sad when you have to look at your journal to see what would be good to work on your next workout day. chest maybe tomorrow if I can squeeze it in between school and work.

08-02-2004, 06:42 PM
bench barx20, 135x16, 235x10, 235x6 slow pause on each one
DB incline 55x16, 60x15
HS bench 3-4 sets working on different positions off the chest , close and lockouts
Db flyes , light 25x for some reps and stretch

triceps , one set of dips , some push downs
Calves standing machine.

08-04-2004, 03:06 PM
Squat day bar, 135, 225x4,315x1,345xmiss uhgg bad set up then lost balance good thing I had a spotter I know I can do this wt. , 315x1 , 225x6 for form.
3 sets leg extensions , 3 sets of leg curls , seated calf raise.

08-13-2004, 05:42 PM
[B]Ok I decided I'm going to somewhat of a cut. Well not really just clean up the diet some and add some cardio. wt. 223 today.
Chest and tricep nothing to spectacular Db flat bench was main exercise. 75 x15 on the second set and probably could have done some more reps.

08-16-2004, 08:28 AM
yesterday, bw 220 hum, diet is going well.
back, bicep, and little calve work
17+ minutes on the reclining bike burned like 125 calories not bad, prob contributed to the 220 as I weighed myself after .

08-17-2004, 07:57 AM
OHh you've made the decision to cut. Congrats on the 3 pounds so far. Do you have any goals as far as how much weight you want to lose?

08-17-2004, 11:43 AM
Debussy goals sort of clean up the diet somewhat by decreasing junk food and fast food. had micky d chicken sandwich's x 2 yesterday and today lol no junk foods though yet.
BW 221 today after mc chicken lol , probably try to get to 210-205 and see how i look and feel
Squats barx20, 135x15, 225x13, 225x 7or 8 slower just stopped because I was tired and had to wuss out
Did 135x 4-5 sets squats still atf (all) where even 225
calves, and little hams, and stomach yuck

08-19-2004, 06:46 AM
DOMS is killing me.... everytime I sit down and get up....

08-19-2004, 07:16 AM

the signs of a good session! ;)

08-19-2004, 07:21 AM
I would trade you my DOMS for yours right now. :(

08-20-2004, 11:35 AM
Pete mine is almost he he .
Thanks for droppin in Justin
Man I'm back to square one on the diet.
Chest Bench bar,135x20, 225x3, 275x1, 295x1, 225x10 drop set there
incline db 75x10 drop 35x10, light flyes
Shoulders some machine work not alot. 3 sets or
various tricep exercises fairly heavy
wife shaved my back lol so I better get my diet right.

08-20-2004, 11:56 AM
Strong benching! What's shaving your back have to do with your diet? hehe

08-21-2004, 09:59 AM
Debussy well if I lose some fat maybe the muscles will show more. maybe lol

08-23-2004, 06:05 AM
Nice pressing bill. You clean up that diet yet?? ;)

08-24-2004, 12:44 PM
Nice pressing bill. You clean up that diet yet?? ;)
Justin the diet is getting better.
Long awaited workout
Squat bar, 135x10,225x3,275x1,295x1,315x1,325x1, 345x0 found my problem though this is second time I lost my arch. I think part of the prob is that I look into the mirror to check depth.
225,295,315, 365x0 my back was a little tweaked and just couldnt do it
couple lighter 315, 295,225, only one rep on most of these.
calves, some back extension, and little ab work,
pulldowns 200,220,170
May do a powerlifting meet in november if Things are ok and I feel confident enough.

08-24-2004, 01:13 PM
Great job on squatting 325 bill. Somtimes looking in the mirror is evil because you should be keeping your head up to keep a tight arch. Anyway, it's tough deadlifting heavy after intense squats... don't worry about 365. You probably have that easy if you do it fresh.

08-25-2004, 03:03 AM
Nice work bill. I'm sure you'll kick ass in the PL tourny should you decide to do it.

08-26-2004, 02:59 PM
Justin the guy that runs sent me a email of all the lifts and there a little above what I'm doing overall. I have an old squat suit, bench shirt and not sure if I would be able utilize them size change and all. I'm 30 or so pds bigger now.
Chest warmups , 225x 4 sets 5 for speed though not very good, 225x10
sm military presses,
Diet was ok until I stopped @ the store and found some marshmello candie with cocunut , cocunut thats good right?
BW 223

08-26-2004, 09:09 PM
oh ****, you used to compete bill? i have a feeling you might not fit the equipment anymore. 30 pounds is a lot of size difference. dont worry about the marshmallow... i heard it puts 5 pounds on your bench hehe.

08-29-2004, 09:22 AM
Struggling to find time to work-out. Bw was 220 this morning I'm thinking of trying to get down to 205 or so and see how it goes. Hopefully I can do it without counting to many calories maybe fat grams.
Debussy I got the equipment but never used it. Yeah a friend of mine is going to see if he can get a suit and shirt for me.

08-30-2004, 05:23 AM
Diet was ok until I stopped @ the store and found some marshmello candie with cocunut , cocunut thats good right?


08-31-2004, 02:35 PM
BW 220-219 ,
Did a full body workout to get some blood moving, Probably do another one thurs.

09-01-2004, 02:52 AM

09-02-2004, 04:25 PM
Today.BENCH bar,135,225x5-6, 245x5, 250x5? used a wide grip to change things up, felt so so. Bench contest in oct maybe I can do it. lifts where not to max
SQUATS ......bar, 135, 225x 5-6 reps on most sets did about 4-5 sets with this and then some atf with 135
DEADS ....135, 225, 275, 325x 2 felt a little pinch in the abs not sure if it was my belt but it made me stop .. 225 x sumos a few
Calves, 20 mins on bike.
BW 222

09-02-2004, 04:28 PM
Good work bill.. What kind of routine are you going to be doing to prepare for the contest? I bet youl'll be hitting at least 335 on the bench when you get your shirt.

09-07-2004, 06:22 AM
NIce work bill.

09-07-2004, 06:17 PM
Debussy prob. Do a heavy session, and speed session for the bench
something with declining reps by the wk. like, 8, then 6 then close to contest 2's and ones.
Back day, pulldowns, 120 warmup,
170, 200, 220 breakdown 150, 120
then another breakdown
HS pulls 2pps+35, 2pps+35+25 not to good of a set, then a breakdown
CG high pulls 2 sets, one set shrugs 90's, one set 90's DB rows ten
back extensions, and some light curls

09-07-2004, 06:20 PM
Oh I missed a few days took the family to Hershey Park in PA. Wt is back up and I'm tired a ss###.

09-08-2004, 03:10 AM
HS Pulls = pulldowns or rows?

Either way, nice work.

09-08-2004, 06:46 PM
Rows, Justin
Well looks like I have to get a little more serious and lose some fat, The group of guys I work with all decided to get serious and "tone up" lose fat contest. But for 5 months seems like a long time maybe they will shorten it to 3 or so. Pictures taken tomorrow
wt for each of us today. I was 103 kg 225 or so. One of the guys weighs about the same and muscle size so we will really compete should be fun. I may post a pic if comes out ok lol.

09-08-2004, 07:25 PM
Good, strong sessions bill.

09-09-2004, 02:50 AM
w00t! Another cutting comp. Good luck.

09-09-2004, 07:53 AM
hey bill, dont you think the cut is gonna hurt your progress for the bench competition?

09-09-2004, 07:17 PM
Bench, bar, 135, 225x5, 275x3, 275x3 harder than they have been in a long time.
some lighter 135 sets wide grip , CG 225x 5-6, and 135x18 , and one more
DB flat 80's x 2 sets of 10
Flat flyes 40 for 2 sets
Dips about 3 sets bw about 10 reps
Machine pec deck 2-3 sets of breakdowns
triceps hit them pretty hard overhead cable extensions, Db work
Cutting is only consisting on fat loss hopefully?

09-10-2004, 05:09 PM
Squats , bar, 135x10, 225x10,275x6-8 not sure, 275x5,225x7,
Front squat, 135x3 sets of 10,
Hacks 3pps,4pps,3pps, 8-10
Leg press, 4pps, 5pps, 6pps, not sure about the reps 8 or so
Leg press calves on this machine.
Saw a big boy do 365 on bench for 2 and was getting ready for 385 interesting I would be surprised if he's natty pretty big. muscular
Couple of guys told me I have lost some size, not sure if its from not taking creatine or just slacking on the workouts. he he time to stop half stepping.

09-13-2004, 07:29 AM
Anyone with suggestions on how to peak in a little over a month for a bench contest?
I have started doing lower reps, lately 5 and 3's, soon some 2's and singles any thing else to add, I'm increasing triceps work and some more back and shoulders stuff. Also prob add creatine as a big lift would be more fun than bw he he.
How do get the lats involved on bench?

09-13-2004, 08:22 PM
Better ask the guys in the powerlifting forum about periodization methods. About the lats... if you dont already do it... tuck in your shoulders blades and use the arch. I think you should practice lowering the weight with your lats... that's what I've heard. I'm pretty sure you tense up your lats as you lower the weight... then at the bottom you get some sort of stretch refllex at the bottom.

09-13-2004, 09:13 PM
debussy thanks makes since, met a 500 raw bench guy tonight he going to give me some pointers, he hasn't been lifting but still looks huge. 5'8- 5'9" 270 almost not that much fat either.

09-14-2004, 07:17 AM
debussy thanks makes since, met a 500 raw bench guy tonight he going to give me some pointers, he hasn't been lifting but still looks huge. 5'8- 5'9" 270 almost not that much fat either.

Hahaha that's unreal bill.... 5'9" 270 and 500 bench... wow! How old is he? Maybe one day I can be like him haha

I was just thinking bill... why dont you incorporate some speed benching days into your routine before the meet comes up? I have a feeling it'll help a lot with explosiveness.

09-14-2004, 10:19 AM
definetly doing some light speed days. Yes this guy certainly has the frame of a powerlifter, I'm pretty good size, but we compared forearms just to see this guy has popeye beat.

09-14-2004, 02:30 PM
Bench bar, 135, 225x3, 275x1, 295x1 went up pretty easy used a wide grip for a change. CG 225x5, 245x 5, 135x 2 speed sets 185 for a speed set , then another light CG 135
Smith machine bar, 135x5, 185x3 i think maybe more, 135x 5 bnp
T%his got messed up Sumo got up 225 did something wrong screwed up the back, doesn't seem to bad I'm hoping.
tried a few other things to loosen up nothing worth mentioning. pulldowns and such

09-15-2004, 02:56 AM
Nice work Bill. Hope the back isn't too serious. Mine is FINALLY getting better from my deadlift f-up. *knocks on wood*

Nice pressing.

09-16-2004, 10:52 PM
JustinF thanks, the back is coming along. I think I can still get at least 315 for one.
Back exercises
PULL downs warm up , 200x8, 200x6, then break downs 180,160,140,120
maybe another set of those don't remember
HS horizontal rows 3 sets with breakdowns
HS vertical machine one set of breakdowns
fixed machine t bar row 2 sets light
Bicep preacher curls 3 heavy sets 3-5 light ones

Leg press 5pps multiple sets, breakdown sets with some calves good burn and pump.
Cardio mowing grass. he he

09-18-2004, 08:04 AM
Got some pushups in today, man there hard for me anyway. I use to 60 no prob
10,20,20,15,10, close 3 sets
going to a rainy football game go wahoos,

09-21-2004, 03:11 AM
Nice couple sessions bill. How's the diet?

09-21-2004, 03:04 PM
Diet stinks as usual. Thanks Justin man in the pic your a big brother.
Bench bar,135,225x5, 275x1, 295x3 had some help on the last one
275x5 had some help on last 1-2, 225x8,135x15
Flat bench db presses 80x10-12,80x10 ,60x10,60x8,
25 on 2 sets of flyes
Back pulldowns , 5 total sets or so different grips
HS seat row 2-3 light sets
Triceps , Biceps
New training style for a little bit, may not do the bench contest and move away from pl for a bit.
Reps 10-12, 4 sets of 3 or 4 exercises per bodypart, decrease rest times, start cardio 3x week 20-30 min, plenty of eats except cra# stuff.
I want do this at least a month and see maybe longer.

09-22-2004, 03:02 AM
Sounds like a plan to me. I assume you are wanting to decrease BF with that plan?

lol about the pic. That was about 30lbs ago. I am teh uber fatty now, but working on it. hard to believe that was but one short year ago. :( *cries*

09-22-2004, 08:32 AM
Justin you know your still the man lol. Yeah trying to get more serious and lower bf but as big as posssible.

09-23-2004, 04:29 PM
Body masters machines press 4 sets working up 175x 8 or so the rest where 12 rep sets
Rear laterals 4 sets 12 on pec deck
Side laterals 4 " body masters
Traps upright row 2 sets @ 90 , HS shrugs
Leg Press
2pps,4ppsx 12, 5x12, 6x12,6+35ppsx11, worked back down 6x12,4or 5 and so on
leg extensions, some calves

09-26-2004, 08:52 PM
pulldowns 4 sets 150x15,200x10,200x8,180x10
seated rows 4sets
HS pulldowns 4 sets, seated rows 4 sets using a rope light.
5-6 sets
Calves standing and seated 4or 6 of each
Bicep, some abs
long workout, bw 224 diet well lots of protein

09-26-2004, 08:54 PM
more volume makes the workouts much longer, may have to do more breakdowns to count as some of the volume. I have been doing some breakdowns in the workouts.

09-27-2004, 06:35 AM
Good looking sessions there bill. Diet better yet? ;)

09-27-2004, 08:47 AM
Justin the diet is still poor. Years of eating whatever I wanted to get bigger, its tough to change. I will get it better though.

09-27-2004, 04:50 PM
Chest and triceps + core work good work out overall. decent volume

09-27-2004, 05:24 PM
Good stuff bill... so did you deicde whether or not youre going to do the bench competition?

09-27-2004, 05:49 PM
I want to @ least do the little comp at the college. but I need a good lift before I will do it. got 245x8 or 10 in the smith machine. Working the triceps really hard also. If I can get 335 or more I will do it.

09-30-2004, 02:55 AM
Justin the diet is still poor. Years of eating whatever I wanted to get bigger, its tough to change. I will get it better though.

I hear that. After you get into a routine it'll be 2nd nature though.

09-30-2004, 05:48 PM
Diet fair
workout so so
db presses 25xwarmup, 60x10,70x10,80x10 seated
leg press light,5pps, squats light worked on speed and form, also a few front squats
shoulders again side laterals and trap work.

09-30-2004, 07:53 PM
How you like those front squats?

I have been adding them in here and there. Seems to put a lot less stress on my lower back. I guess you have to keep that back so straight during reps. When you lean forward you can really feel it.

10-01-2004, 03:06 AM
diet fair is better than diet crap. ;)

10-01-2004, 05:02 PM
Big C I like those front squats and thats why I did some (bad lower back) but the bar I was using was not rolling, like its suppose to with the bairrings. hope that made since you know some tightened the ends too much?
J working on the diet except today nursing students brought goodies and we had chinese. oh tomorrow.
Chest. missed on 315 not going heavy for a while felt twitch in the chest
Back, arms , calves nothing of detail except the standing calf raise I could use the whole stack he he.
lot breakdowns, going to do these more and preexhaust for a bit. and eventually cardio.

10-04-2004, 05:21 PM
DB press30x20,80x10,90x6
DB side lateral 30x10,25x10,20x7 no rest between sets
Rear laterals 45x a few to heavy 20x 2 sets
legs fairly well
plus some cardio 15 min on elliptical hr 145 average.

10-04-2004, 06:55 PM
Nice shoulder workout :thumbup:

10-05-2004, 12:38 PM
Nice work bill. lol@chinese I can relate. ;)

10-05-2004, 02:03 PM
Pec deck 60x15,80x15, 100x10 breakdown 60x8, 2 sets of the breakdowns
bench 135 warmup, 185x10 breakdown 135, maybe another and then some 135 sets with 10 sec rest.
Back CG v bar pulldowns and breakdowns about 3 sets
DB rows 90x8 breakdown 45 x8, machine set of rows with breakdown
various extensions and pressdowns
cable curls
huge pump in the chest, arms. I'm hoping the breakdowns with help me cut up and maybe spear some growth going sort of on the old cybergenic workouts. Cybergenics workouts really worked for me in the past and I think it will again it adds intensity that I don't get without a workout partner.
Life busy, school, family, work,

10-11-2004, 03:13 PM
warmup bar, 135x 10
225x 4-5 sets of 10
135x atf
135x 2 sets of front squats

Hack squat
2pps + calves 10 reps each
3pps for 2 sets 10 + calves

Hams superset with calve raises
4 sets hams
lots of calves

HS row 2 pps,
3pps, 2 sets i thinks
Pulldowns breakdowns 2 sets
Bicep 4-5 sets.

Felt a little dehydrated, light headed, better now
Wife says tha muskels r gitten bigger. now reduce my waist......

10-12-2004, 11:43 AM
flyes 4 sets 20,30,50,40 have to be careful because of injuries the wt. was fairly easy.
Bench 135x4-5 sets speed
felt warm so, 90x8 breakdown 45x8
machine press 2 sets
rope pressdown, v press downs
also some light side,rear laterals, set of pushups and 2sets of abs

10-13-2004, 05:03 AM
Nice couple of session bill!! How's your diet coming along? better?

10-18-2004, 02:52 PM
Did an upper body workout to get back into the groove.
Chest bar, 135x15, 225x10, 225x7, 135x15
Back pulldowns 130x10, 200x10 last two where so so, 180x10
HS upright rows 3 sets 2pps,
2sets HS shrugs
HS side laterals 25x 12
Biceps preacher curls 3 sets
Triceps press downs and dips
forgot what they are but cable rope rows for rear delt.

10-21-2004, 03:53 PM
Did a squat session. not to special.

10-24-2004, 07:25 PM
Well I have been a little under the weather hack hack. lol
and busy so fewer workouts. Tomorrow I can be back yeah
Diet little better.

10-24-2004, 10:15 PM
Hey bill, lets see some workouts soon. But take your time getting better though. I wanna see a 315 in the near future.

10-25-2004, 02:37 PM
Debussy got in the gym today thanxs, I prob won't try 315 for a bit I have a strain or something in the chest. Trying to do more bb stuff also, bring up some other areas.
HS warmup, 2 pps, 2+35 ppsx 7,3ppsx5 felt a little pain so I backed off
Peck deck 3 sets
some shoulder side laterals
triceps rope pushdowns and dips leaning forward to hit the chest some

10-25-2004, 02:38 PM
40min workout felt nice to be back, but still not feeling great.

10-26-2004, 06:56 PM
HS seated rows 3-4 sets
HS upright iso lat row 3-4
HS reverse grip 2 set
Squats warmups and 3 sets of 225, reps and stance vary 7-9 reps
2 sets 135 atf
leg curls 3 sets 90
calves, leg extension
Still not feeling great ???

10-26-2004, 07:52 PM
Justin's great diet inspired me so here is what I ate today as I can remember. Don't pass out guys. lol
Breakfast 3 whole eggs bacon 3 strips 2 slice white bread not buttered
lunch 2 cheesburgers small apple sauce, some chips small amount,
little debbie cake
dinner 2 hot dogs fries mac and cheese
coffee 4 cups and water
usually not this bad but fairly often. Just measured my waist @ 40 and chest 50 ?

10-27-2004, 05:49 AM
hrmm diet looks like it could use a little working :) ill trade ya diets

10-27-2004, 08:33 AM
Ha ha ryuage

10-27-2004, 03:53 PM
LMFAO!! Diet looks ACE bro!!


10-28-2004, 03:57 PM
2 sets db bench
Shoulders fair work, light wt reps did do ;90 #'s db seated press for 4 reps and stopped felt to heavy ha ha I think I got 8 or so last wk
Arms good pumping session.

10-30-2004, 09:31 AM
curl jockey! :p

10-30-2004, 09:56 AM
Back and arm sessions looking nice Bro!

11-01-2004, 03:36 PM
120,170x10,200x10, 220x da maybe 7 some body language on the last two sounds better than cheat. Breakdown 170, 120
T- bar supported
35x10, 60x10, 70x10,105x10, 130x10 not sure if I really did do 10 on the last ones then a break down sets take off one plate at a time 25, then 35, and so on
HS pulldown
3pps, 3pps+25, breakdown 3pps , 2pps , 1pps
bicep 2 sets db curls 45 x10

11-02-2004, 03:05 AM
Nice looking session bill. :thumbup:

11-02-2004, 12:19 PM
Excellent lat strength mr. bill! :thumbup:

11-02-2004, 10:08 PM
Thanks guys, you know the supported t-bar this young guy comes over between my set and looks @ it sort of funny, I'm thinking young and strong, but he took wt off. Sort made my workout ha ha.

11-02-2004, 10:33 PM
Nice job on back Bro!

11-07-2004, 05:32 PM
combo workout to get back after several days away
Bench bar, 135x10, 225x10, 245x7 breakdown 135x20, then a few rest pause with 135 changing grips
Leg press 2ppsx 20, 4ppsx 10, 6ppsx 10, 8ppsx 6
breakdown from that along with calves
couple cable rows for back 150,200
couple machine bicep curls
felt good overall

11-09-2004, 02:55 AM
Keep it up bro. Way to get back in it.

11-09-2004, 03:56 PM
Db rows warmups then 100x 2sets 8-12
supported t bar rows warm up, 90x2sets 10
cable low rows 3-4 sets 10 140-160
cable pulldowns various grips light wt 120 x maybe 6sets
rope face pulls 3 sets I think 80 lbs on one or two sets
barbell upright rows and shrugs
biceps a little, side laterals 2 sets maybe

Stained my neck, don't know how its sore. I think pain moves from one part of the body to the other.lol

11-09-2004, 03:58 PM
Sorry thanks
J , Big C , and Big E
Trying to get more focused also , diet work outs and
bring up legs , hams, calves more

11-10-2004, 03:32 AM
I wasn't gonna bring it up, but since you did:

How is the diet?

11-10-2004, 09:01 AM
Diet is so so , not bad had a little ice cream, trying to change my style its tough I like the junk, cheese, butter all the crap. lol

11-11-2004, 11:30 AM
Continuation on the diet I'm trying lol, I met a bb who use to compete and thats what he keeps telling me diet, diet, diet, "supplements" training.
Quad day
squats bar, 135x10, 225x10, 275x5, 275x7, 225x10 or so, I have a fair groove on these now,
Front squat 135x 2 sets 8-9, then another reg squat 135x9
HS leg press 3 sets 3pps maybe 10 reps each
leg extensions 3 sets 8-10
try to do some hams and calves tonight after work.
Oh I have been on this site almost one yr now, just thought that was interesting and prob the most consistent training I have done in a long time.

11-13-2004, 04:42 AM
consistence is key!! great workout bill.

11-13-2004, 11:25 AM
good leg workout, your legs must be fried after all that volume. 275 x 7 for squat is pretty damn good!

11-14-2004, 04:19 PM
bar,135, 225x8, 275x1, 225x8,135x15 no sets to failure
incline db press 85x8,breakdown 40x8
cable cross over 60x8,70x6,80x5
cable tricep pushdowns 3 sets
just a little workout didn't feel so great after work, and after miami came to town and beat us. Had several beers for the game.
Thanks there debussy, I think my strength has dropped since I have not been focusing on it lately.

11-15-2004, 03:34 AM
Nice work bill

11-15-2004, 05:01 PM
Back & bicep
curl grip pulldowns, supported t' bar rows.& machine row, also 3 sets of shrugs
6 sets or so for bicep
I had a bad headache so it was only light wt mostly,
maybe some odds and ins tomorrow.

11-16-2004, 02:49 AM
curl jockey!

11-16-2004, 05:10 AM

go pop some aspirin

11-16-2004, 12:11 PM
Justin I am a little bit of a curl jockey lol.
Ryuage motrin thanks.
db press 20,70,60 10 reps on the last two with a breakdown set of 30 or so
3 sets side laterals,
one light set of smith mach press
4 sets of skull crushers 90 #'s on teh last 2 sets maybe 10
one arm press downs 3-4 sets
Hamstrings and calves
8-9 sets for hams , 10 or 12 for calves
notes good hams calves workout and great pump on tricep I think I will do more of this for triceps

11-17-2004, 02:46 AM
Looks good bill. That's a lot of volume!

11-17-2004, 07:40 AM
Just remembered this story, not sure if I shared it already. Anyway we went to Hershey Park a few months ago and some kids all came up wanting to know if I was an ultimate fighter. Pretty funny my wife said that would really purge my ego. It was funny, but somewhat flattering also.

11-17-2004, 12:53 PM
great work you ultimate fighter you... lol

11-19-2004, 10:35 AM
quads & calves
5 min bike warm up
2 sets of leg extensions light
warm up bar, 135
225x10, 275x3, 295x3
3 or 4 light 135x10 atf
3 or so db lunges x45 #'s
3 sets leg extensions little heavier
notes no sleep hardly, squats just trying to work back to the heavier stuff wasn't too taxing, but my back and hip is a little tight and so not pushing it too much there. good depth need to sit back on each rep.
calves blah prob 6-8 sets. now shower,,eat, work,
then work, lift , study , eat more
224 bw most of the fat is on my stomach and some on the chest hope thats not tmi ..lol

11-20-2004, 05:08 PM
Chest & triceps
bench 225x2 sets of 10 . 3rd set x5 with pause and then a breakdown,
then a several sets of 135 , changing grips and 5sec pause between
pec deck 3 -5 with a couple of breakdowns
a couple of other misc. sets
triceps one arm pushdowns, 4-5 sets short rest
abs 3 sets , cardio bike 5-15 min not sure the thing cut off and i was studying so most was done with any resistance ....
good session felt strong on bench , old bench with hard surface the wts seem lighter? dunno. ... I tired so maybe go to that gym to bench more often...

11-21-2004, 04:56 AM
great benchin bill

11-22-2004, 04:57 PM
Thanks ryuage
Back and biceps
chins with the sissy machine help the one that subtracts wt and you put your feetup on it. 4 sets prob
hands parallel pulldowns 3-5 set and curl grip
[B]yates row 135x 3-4 sets around 10 reps courtesy of ryuage.
single arm low pulley row 3 sets prob maybe more
Bicep 6-8 sets
good workout on back.
oh began with 15 on the bike.

11-22-2004, 05:21 PM
strong workouts bill, hows the weight doing these days?

11-23-2004, 01:57 AM

11-23-2004, 08:24 AM
Thanks debussy, ryuage, wt about the same hopefully the bf is dropping slightly I think I look somewhat better.
Legs took a Page out searcy book here 1000 squat man.
leg press 3pps 2 sets of 20, 15
squat 135, 225x5, 295x2, 305x2, 225x8, trying to use some heavier wts and get the squat up with out going to failure prob. could squeeze out a few more
leg press 2 sets of 10 x 7pps
leg curls 90+35 on a few sets, gotten stronger on these

11-29-2004, 02:44 AM
Nice work in here bill.

12-02-2004, 08:10 PM
Thanks JustinF
Yesterday worked a quick chest routine in 30 min or less
db flat press 45x20, little rest 80x10, 90x10
HS bench 2pps, 2pps+35 not sure of the reps and breakdown
HS incline 3 sets,
tricep 3-4 sets one arm pushdowns, 2 or 3 sets of bw dips
back palms facing pulldowns not sure of the sets reps , some breakdowns
V-bar pulldowns 2-3 sets
Machine rows

12-03-2004, 03:07 AM
Nice work bill. Is the diet still on track?

12-03-2004, 03:14 PM
nice effot bill.

12-03-2004, 03:22 PM
Justin the diet may never be on track I really can't afford to eat like I should. lol
Frozen pizza is much is for the wife to cook so I try not to complain, and she's trying to bye what I ask for. So not on track at all pretty bad I do try to get plenty of protein and some good carbs, and all the sweets I can get. lol I work in nursing and we always have food around. I will aspire though because looking at some of the guys at around 200 and cut they are doing good and I think if I lose the fat I could be close to that. Thanks for bringing it up though
Leg session
warm up leg press, 2 sets
smith squats feet out front some 135, 225 , 275, 225 , 7or 8 on 225 , and 5 on 275 these where harder than I thought. prefer squats
leg press 2 work sets 6 pps CYBEX machine pretty good
db sld 3 sets , 1 or 2 sets db lunge and a little calve work.

12-03-2004, 11:38 PM
what are you doing on the smith machine? you know you dont belong there haha. anyway, keep up the nice workouts. do you bring your own lunch/meals to work? you should make it a habit of eating healthy for breakfast and lunch at least, since you have control of that. for dinner, maybe you can help your wife cook healthy meals since she doesnt have time hehe... that could be pushing it though.

12-04-2004, 08:16 PM
Good ideas debussy. thanks

12-06-2004, 02:57 AM
Good work on the leg session. I agree about the food.

12-06-2004, 08:07 AM
great leg session bill

12-06-2004, 08:52 PM
[B]Chest ntf = not to failure
Bench bar,135, 225x9 ntf,245x7 , 225x5 slow wide grip, 10-20 sec rest then 3 more
Dips +15dbx9, 25x7,25x6-7, maybe another bw set can't remember
3 sets peck deck with breakdowns
chest press machine 1 -2 sets just trying it out
one arm push downs 2 -3 sets
over head cable extensions with breakdown 2-3 sets
bw dips 2-3 sets
3-4 sets calve raises
diet poor
sleep ok, working on getting my bench back up I think dips will help.

12-06-2004, 08:56 PM
hey bill., i noticed you dont go that heavy with bench anymore... whats up with that?

12-07-2004, 03:15 AM
Good work bill

12-07-2004, 09:43 AM
great job bill, get that diet on track :)

12-07-2004, 06:56 PM
Debussy I am trying to bench heavy but do to injuries and demands it takes a toll.
Justin Thanks
Ryuage you got that right I need to make a more concentrated effort.

12-08-2004, 04:21 PM
debussy, also I have been benching without arching to save my lower back.
pulldowns 220x8 RP 190, DS x2 can't remember pds and it was off some what
cable rows 200x8 RP 160, DSx 2+1
Shoulders 6 - 7 sets
Pull ups bw x 5, one sets of abs
diet, ha ha yeah right protein high, fat high, carbs high
Definetly need to start writing down things. overall a good session, fast
trying out some of ST, HIT training, its difficult get the reps and wt in a good range.

12-09-2004, 03:01 AM
Where's the HS rows, fool?? :p

Nice work bill. Get that diet in order, damn it!

12-09-2004, 10:44 AM
great diet everything high! :) sounds like mine

12-10-2004, 08:57 PM
Missed my leg workout today and have a double shift tomorrow. Maybe Sunday will work.
??? Anyone check bodybuilding.com ? I have been reading stuff from the big cat mostly sounds like volume training. So many ideas of what is best, I'm trying to make sure I get the most out of training and remember what has worked the best in the past, but its more difficult than you would think.
I'm thinking something of volume. Example
Chest Bench warmups 2 real work sets maybe a drop set
Dips 3 sets wt, Some pec deck or flyes,
Shoulders overhead press and then something for each head
Triceps lighter and the next week go lighter on shoulders
Day 2
Back , Bicep with lots of volume for back
Any suggestions, I want to gain muscle and hopefully volume would help burn additional calories and gut. Thanks for any comments

12-11-2004, 04:21 AM
im thinking I might try volume as well... in terms of higher reps to see how it works.. ive been sticking to mostly low reps 4-6 or 6-8... for the past however long and might give the next weeks a go at higher reps maybe 8-12 range.

12-13-2004, 10:12 AM
Squats, bar, 135x10, 225x5, 275x5, 275x4, 275x3 , 225x10 long set lot of pause after 6-7 reps, 135 atf x7-10 not sure, Front squat 135x6,135x6-7
DB sldl 45x8, 65x9, 65x7
leg curls 3 sets
calve raises 4 sets 150x 10
little injury holding me back on pushing hard on the squats, I wanted to do more reps but i was just not feeling like it. Going to try to do the same machine on calves and keep increasing wt. see if that brings some growth.
Diet good so far, I going to try to start really thinking about what I eat. Just looking to fat in the mirror lol.