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Deathwish
02-18-2004, 12:14 AM
I started working out 2 weeks ago and I decided it'ld be beneficial to have keep an online journal. I want to get lean and strong. I'm cutting right now and want to get to 165 lbs by April 21st, when I'll be going on a trip to Florida.

Starting Weight: 186 lbs
Starting BF: 22.9%
Starting Fat: 42.594 lbs
Starting NonFat: 143.406

Current Weight: 183 lbs
Current BF: 20.9%
Current Fat: 38.247 lbs
Current NonFat: 144.753 lbs

So I've lost 4.347 lbs of fat in two weeks which isn't too bad I've been using a fitday journal to help keep track of what I eat. My FitDay Journal (http://www.fitday.com/WebFit/PublicJournals.html?Owner=deathwish238) My workout routine is the WBB1 routine. Normally work out monday, wendesday, friday. But this week it's gonna be tuesday, thursday, saturday(hopefully will be out of town).

Chest
Flat Barbell Bench Press : 95x8x2
Low Incline Dumbbell Press : 30/arm x8x2
Dips : 2x8

Back
Chin ups : 75x8, 120x8
Deadlifts : 135x8, 165x8
Barbell Rows : 70x8, 90x8
Shrugs : 60/arm x8

So I'm not very strong yet but I'm working at it :whazzup:

Saint Patrick
02-18-2004, 12:18 AM
Good luck w/ your goals.

Dedicated
02-18-2004, 09:44 AM
Goodluck.

Scott S
02-18-2004, 10:07 AM
:thumbup: on starting a journal right away.

Good luck.

dxiw
02-18-2004, 05:27 PM
I lift together with deathwish hes a cool guy - oh btw - make sure to specify DB when dumbells and whether or not its per arm or combined weight

Deathwish
02-25-2004, 08:33 PM
So I haven't worked out since my last post...1 1/2 weeks ago. **** just kept coming up that stoped me from working out. I also had a horrible cheat weekend because I was out of town at a competition. I had an awesome 16 oz New York Strip steak on Saturday. I tried not to cheat on Friday and Sunday but I'm sure I did a bit. But I was finally able to workout today. I meant to max bench on Monday so I did that today instead as well as work out my legs.

Weight: 182.2 lbs
BF: 20.5%
Fat: 37.351 lbs
NonFat: 144.849 lbs
Total Fat Loss: 5.243 lbs
Fat Loss since 2/17: 0.896 lbs
Average Rate of Loss sin 2/17: 0.112 lbs/day

Bench Press: 120x1 Almost did 135x1...should have tried 125x1
Squats: 135x8, 155x8
Leg Extensions: 90x8, 125x8
Leg Curls: 45x8, 55x8
Lunges: 60/arm x24

rookiebldr
02-25-2004, 09:05 PM
Welcome back. Good luck on reaching your goal.

Deathwish
03-01-2004, 09:25 PM
Started the 50 lb bench increase program

Bench Press: 90x6x2, 95x5x2, 100x4
Dumbell Press: 25x8x3
Tricep Extension: 20x8x1, 30x8x2
Lateral Raises: 10x8x3

Started HIIT at 15 second sprint/45 second slow jog
HIIT: 5 minutes

Deathwish
03-03-2004, 08:29 PM
Since I probably won't be able to workout on Friday due to being out of town, today's workout was a bit weird.

My I barely lost any weight last week apparently. I cheated yesterday by about 1000 calories over my normal...really didn't want to. Damnit. Only lost .4 lbs since last week. Oh well better get at it again.
Weight: 182.0 lbs
BF: 20.3%
Fat: 36.946 lbs
NonFat: 145.054 lbs
Fat loss since 2/25: 0.405 lbs

Squat: 185x8, 185x6
Rows: 70x8x2
Pulldowns: 45x8, 90x8
Hammer Curls: 35x8x2
Preacher Curls: 10/arm x8x2

Deathwish
03-09-2004, 11:09 PM
Man I had a great weekend...cheated a bit though. 14oz steak saturday, veal and canneloni on friday, enchiladas sunday...wasn't too horrible...but bad enough. Oops. Will check weight and bf on wednesday.
Continued the 50lb bench increase program on Monday...this is what I did:

Bench Press: 95x6x2, 100x5x2, 105x4
Dumbell Press: 25x8x3
Tricep Pulldowns: 25x8, 30x8x2
Lateral Raises: 10x8x3

HIIT: 6 Sets but had to take an extra 30 seconds to walk because my side was hurting really bad after the 3rd set. Damnit.

Deathwish
03-10-2004, 07:19 PM
Did Back and Biceps today.

Weight: 179.6 lbs
BF: 19.6%
Fat: 35.202 lbs
Non-Fat: 144.398 lbs
Fat loss since 3/3: 1.744 lbs
Total Fat Loss since 2/2: 7.39 lbs
Avg Fat Loss per week: 1.137 lbs

Narrow Grip Pulldowns: 90x8, 100x8, 110x8
Barbell Rows: 90x8x3
Barbell Curls: 50x8x3

HIIT: None...too busy lmao at my friend's sister...hahaha all that laughing was quite the workout

Deathwish
03-10-2004, 11:11 PM
I never posted my Diet so here it is:
7 AM Breakfast:
1/2 Cup of Egg White
1 Piece of Whole Grain/Wheat Toast
1 Cup of Milk
225 2/28/24

10 AM Snack:
1 Large Banana
1/4 Cup of Peanuts
303 17/33/9

12 PM Lunch:
6" Subway w/ Double Meat
450 8/50/39

4 PM PreWorkout:
1 Cup of Milk
1 Serving of Designer Whey Glycerlean
1 Cup of Grapes
389 4/44/44

6 PM PostWorkout:
2 Tyson Chicken Tenderloin Strips
360 14/30/30

Totals: 1744 45/190/147

8 PM Dinner:
Varies...try to eat whatever I need to hit my 2200 Calorie goal so usually about 475 Calories. Mostly consisting of various vegetables and meats

Total: 2200

Deathwish
03-23-2004, 12:08 AM
Jeez. I didn't workout for an entire week. DAMN spring break! We're back to working out now.

Started a new routine with dxiw. We didn't finish the routine today because of how long it was. We also concentrated a lot on form rather than doing lots of weight with a bad form. This is what I did:

Bench Press: 85x10,95x10,90x10,85x10
Inclined Dumbell Press: 15x10,10x10,10x10,15x10
Declined Bench Press: 95x10,85x10,85x10,65x10
Lateral Pulldowns: 70x10,75x10,75x10,75x10

We were also supposed to do two more back exercises as wel as three shoulder exercises, doing 4 sets of 10 reps of each exercise. Oh well next time.

I ended up eating a bit too much today. Oh well...went around 800 calories over my cutting goal. I need to be more strict with my diet i'm letting myself get careless.

dxiw
03-23-2004, 08:52 PM
hey looking good man... yea form is the key

Deathwish
03-24-2004, 07:07 PM
Started working out in a gym today. Today is wednesday so I did legs and abs.

Leg Press: 45x10, 135x10, 225x10, 275x10, 295x10, 315x10
Squats: 135x10, 185x10, 185x10
Superset Leg Extension: 90x10, 115x10
Superset Leg Curl: 45x10, 45x10
Lever Donkey Calf Raise: 180x12, 300x12, 400x12, 400x12, 400x12
Superset Leg Abductor: 100x10, 100x10
Superset Leg Adductor: 100x10, 120x10
Resisted Abdominal Crunches: 100x12, 80x12, 90x12
Superset Hanging Leg Raise: 20, 20
Superset Back Hyperextension: 20,20

That was one hella nice workout. I also did it on an empty stomach and it didn't seem to bother me. I'm still sore from Monday's workout. I think I did too much weight. Oh well that's aight.

dxiw
03-24-2004, 10:06 PM
dude you forgot the knee raises we did and back hyperextension and some other stuff - look at my journal - you've got 22 work sets i've got 37 sets total and i kno i didnt do 15 warmup sets - i thought u did the same as me no?

Deathwish
03-27-2004, 01:36 AM
Had a decent workout today. Arms day so my friend dxiw had me do 3 different supersets and trisets. The sets within ( ) indicate warmup

Superset Barbell:
Bicep Curl: (20x10, 30x10, 40x10) 50x10, 50x10, 50x10, 50x10
Tricep Curl: (20x10, 30x10, 40x10) 50x10, 50x10, 40x10, 50x10
Narrow Grip Barbell Press: (40x10) 50x10, 50x10, 50x10, 70x10

Superset Dumbell:
Bicep Curl: 15x10, 15x10, 20x10, 20x10
Tricep Curl: 30x10, 30x10, 30x10, 30x10

Superset Pulley:
Bicep Curl: 60x10, 60x10, 60x10, 60x10
Tricep Pulldown: 80x10, 100x10, 100x10, 70x20

After that we got into the whirlpool and the steam rooms to relax. The workout was very nice, my arms were very pumped, the whirlpool was very relaxing. Uber day.

Deathwish
04-03-2004, 02:28 AM
This post is for Monday, March 29th 2004.
Worked out Chest and Back. The Chest work out simply sucked. I haven't been eating before working out recently but this just isn't working. I don't have enough energy. The back exercise was nice though. I don't remember what I did so **** trying to post what I did. Oh well.

Deathwish
04-03-2004, 02:39 AM
Workout today(Friday) was decent. Today was arms.

Barbell Triset:
Bicep Curl: (20x10, 30x10) 40x10, 40x10, 40x10, 40x10
Tricep Curl: (20x10, 30x10) 40x10, 40x10, 40x10 40x10
Narrow Grip Barbell Press: (20x10, 30x10) 40x10, 40x10, 40x10, 40x10

Pulley Superset:
Bicep Curl: 60x10, 70x10, 70x10, 70x10
Tricep Pulldown: 80x10, 100x10, 100x10, 100x10

Forearm:
Dumbell Wrist Curls: 25x10, 25x10
Dumbell Wrist Reverse Curls: 15x10
Dumbell Hammer Curls: 25x10, 25x10
Barbell Hammer Curls: 20x10, 20x10
Preacher Curls: 30x10, 30x10

Well I apparently use 40lbs instead of 50lb during the triset to workout with. But I think I got a better workout since my form was definately better.

Wokeup on Saturday and wasnt really sore at all. Triceps were a little, definately need to be usin 50lb barbell triset.

Current Weight is 178.0 lbs

Deathwish
04-05-2004, 07:15 PM
I came up with a new routine. I enjoyed it a lot more than the last one but the incline chest press seemed to hurt my shoulders a bit. I'm gonna look into why and what I'm doing wrong.

Barbell Flat Bench Press: (45x15, 65x10) 85x10, 85x10, 95x10, 95x10
Barbell Incline Bench Press: 65x10, 55x8
Pulldown: 90x10, 100x10, 100x10, 100x10
Machine Incline Bench Press: 30x10, 40x10
Machine Row: 100x10, 100x10, 100x10, 100x10
Lower Back Machine: 200x10, 200x10, 200x10
Assisted Dips: 130x10, 130x10, 130x10, 130x10
Assisted Chin ups: 130x10, 130x10, 130x10
Barbell Shrugs: 165x10
Pulley Internal Rotation: 30x10, 30x10, 30x10, 30x10

Forogot to do the Pulley External Rotation, prolly should have done more shrugs too. Overall nice workout. Current weight is 177.0 lbs

Deathwish
04-09-2004, 01:36 AM
Wednesday Leg Workout:
I was too sore to do Military Press

Leg Press: (45x10, 135x10, 225x10) 315x10, 365x10, 380x10, 405x12
Hack Squat: 95x10, 95x10, 115x10, 115x10
Standing Lateral Raises: 5x10, 5x10, 5x10, 5x10
Pulley External Rotation: 10x10, 10x10, 10x10, 10x10
Seated Leg Curl Machine: 80x10, 90x10, 100x10, 100x10
Donkey Calf Raises(3 second hold): 200x14, 200x13, 200x12, 200x12
Seated Angled Calf Raise Machine: 60x10, 60x10, 60x10, 60x10

Overall the workout was decent. The doms hit me about 1 1/2 days later. Damn I'm sore. I also need to do Squats, Straight Legged Deadlifts, Vertical Leg Raise, and Vertical Hip Raise

Deathwish
04-09-2004, 04:15 PM
Arm Day

Superset 1:
Lying Tricep Extensions: (20x10, 30x10, 40x10) 50x10, 50x10, 40x10, 40x10
Barbell Curl: (20x10, 30x10, 40x10) 50x10, 50x10, 50x10, (50x3, 40x7)
Close Grip Bench Press: (20x10, 30x10, 40x10) 50x10, 50x10, 50x10, 50x10

Superset 2:
Preacher Curl: 30x10, 30x10, 30x10, 40x10
Pushdown: 60x10, 90x10, 100x10, 100x10

Dumbell Hammer Curl: 20x10, 20x10, 20x10, 20x10

Superset 3:
Wrist Curl: 30x10, 30x10, 30x10, 30x10
Reverse Wrist Curl: 30x10, 30x10, 30x10, 30x10

Weight: 176.6 lbs
I need to be doing HIIT again. God damnit. 10 lbs in 3 weeks? I don't think that's happenin. Oh well. I'll still shoot for 15%.

ReturnedFire
04-09-2004, 05:25 PM
nice workouts dude :thumbup:

hey is your avatar from the anime Berserk?

Deathwish
04-12-2004, 08:54 PM
I went back to 3 sets of 8 reps. My hamstrings are still sore so I wasn't able to lift very much on the deadlift. For some reason my right arm keeps giving out before my left when I'm doing bench. It sucks.

Chest & Back:
Flat Barbell Bench Press: (45x10, 65x8) 95x8, 105x6, 100x6
Pulldown: (90x8) 110x8, 110x8, 110x8
Low Incline Dumbell Bench Press: 30x8, 30x8, 30x7
Deadlift: 135x8, 135x8
Pulley Fly: 30x8, 30x8, 30x8
Lever Rows: 25x8, 35x8, 45x8
Pulley Rows: 90x8, 100x8, 110x8
Assisted Dips: 130x8, 120x8, 110x7
Assisted Chin ups: 130x8, 120x8, 110x7
Shrugs: 95x10, 95x10
External Rotation: 20x8, 20x8
Internal Rotation: 30x8, 30x8

Deathwish
04-17-2004, 03:13 PM
Arm Day

Superset 1:
Lying Tricep Extensions: (20x8, 30x8, 40x8) 50x8, 50x8, 50x8
Barbell Curl: (20x8, 30x8, 40x8) 50x8, 50x8, 50x8
Close Grip Bench Press: (20x8, 30x8, 40x8) 50x8, 50x8, 50x8

Superset 2:
Preacher Curl: 40x8, 40x8, 40x8
Pushdown: 100x8, 100x8, 100x8

Dumbell Hammer Curl: 15x8, 15x8, 15x8
Superset 3:
Wrist Curl: 30x15, 40x25, 40x22
Reverse Wrist Curl: 30x14, 40x15, 40x15

HIIT: 6 minutes, 15 second sprint, 45 second walk
Weight: 178 lbs

Deathwish
04-21-2004, 11:01 PM
I was out of town Monday and I didn't want to be tired for the Senior Trip tomorrow. So I just maxed bench.

Bench Press: (45x10, 65x8) 135x1, 155x1, 165x1, 45x25

So my max is now 165 lbs. Not bad I suppose...went up about 40 lbs in 10 weeks.

On another note...I didn't reach my goal...at all. But that's okay. I'm going to continue to cut. I want to go on the Ultimate Diet 2.0 as well.

Deathwish
05-04-2004, 11:41 PM
Forgot to post last workout but oh well. I remember that I did 4-6 reps at 135 lbs bench for 3 sets. That's all I remember.

Today was Arms day instead. ****ed up week yeah whatever.

Superset 1:
Lying Tricep Extensions: (20x10, 30x10, 40x8) 60x8, 50x8, 50x8
Barbell Curl: (20x10, 30x10, 40x8, 50x8) 60x8, 60x8, 60x7

Close Grip Bench Press: (45x10) 65x8, 85x8, 95x8
Preacher Curl: 50x8, 50x8, 50x7
Pushdown: 100x10, 120x8
Dumbell Hammer Curl: 20x8, 20x7, 20x6

Superset 3:
Wrist Curl: 40x8, 50x8, 50x8
Reverse Wrist Curl: 30x8, 30x8, 30x8
All Wrist Curls done slowly and painfully

I really like this workout a lot and I seem to be gaining well.

Deathwish
05-07-2004, 06:58 PM
Chest & Back Day
Flat Barbell Bench Press - (45x10, 95x10) 145x1, 145x1, 145x1(neg), 145x2 1 pos, 1 neg
Low Incline Dumbell Bench Press - 35x8, 35x8
Deadlift - (45x8) 135x8, 165x8, 165x8
Dumbell Fly - 25x8, 30x8
Barbell Rows - 50x8, 70x8, 70x8
Shrugs - 50/arm x10
External Rotation - 20x8, 20x8
Internal Rotation - 30x8, 40x8

Decent Workout. I was getting lazy in the end though and didn't do any dips or chin ups really. Also didn't do Pulldowns because it hurt my left upper back for some reason. But Barbell Rows were fine...*shrug*

Deathwish
05-12-2004, 07:31 PM
Leg Day & Shoulder

Military Press - (45x8) 65x8, 75x8, 65x8
Squats - (135x8) 185x8, 195x8, 200x8
Seated Dumbbell Press - 20x8, 20x8
Hack Squats - 135x8, 135x8
Standing Lateral Raises - 10x10, 10x10
Leg Curls - 50x8, 60x8
Straight Legged Deadlifts - 60x8, 80x8, 100x8
Donkey Calf Raise - 200x10, 200x10, 200x10, 300x10
45 Leg Press - 225x8, 315x8, 405x8
Crunches - 150x10, 150x10, 150x10, 150x10
Machine Standing Lateral Raises - 30x8, 4x8

Calf Raises done real slow till they hurt like a bitch. My shoulders are weak as hell. I really need to work on them.

Weight: 185.75 lbs
Damn I've gained quite a bit of weight. Been bulking somewhat for about 3 weeks now. Gained about 6-7 lbs back. Noticeable increase in fat though...

Deathwish
05-17-2004, 11:21 PM
Friday 5/14/2004
Superset 1:
Lying Tricep Extensions: (20x8, 30x8, 40x8) 50x8, 50x8
Barbell Curl: (20x8, 30x8, 40x8, 50x) 60x8, 60x7

Close Grip Bench Press: 45x8, 95x8, 95x8

Superset 2:
Preacher Curl: 40x8, 40x8
Pushdown: 120x8, 120x8

Dumbell Hammer Curl: 20x8, 20x8
Superset 3:
Wrist Curl: 60x8, 60x8
Reverse Wrist Curl: 30x8, 30x8

Deathwish
05-17-2004, 11:42 PM
****ed up day today. I decided to do light arms as well for some reason. My upper left back really hurts during some motions. Specifically pulldowns.
Chest & Back
Flat Barbell Bench Press - (45x10) 95x8, 95x8
Deadlift - (135x8) 185x8, 185x8
Incline Barbell Bench Press - 65x8, 65x8
Dumbell Fly - (25x8, 30x8) 35x8, 35x8
Machine Rows - 100x8, 100x8
Seated Chest Press - 150x8, 150x8
Machine Pushdown - 100x8, 100x8
Machine Preacher - 80x8, 80x8

Weight: 184.25 lbs
I'm cutting again. Reading UD2.0

Deathwish
05-20-2004, 12:42 AM
Very quick I mean 20 min workout.

Legs and Shoulders
A. Military Press - (45x8, 65x8) 75x8, 85x8
A. Leg Press - (225x8, 315x8) 405x8, 405x8
B. Lateral Raise - 10x8, 10x8
B. Hack Squat - 135x8, 155x8
C. Leg Extension - (50x8) 75x8, 120x8
C. Leg Curl - 75x8, 120x8
The numbers for the Leg Extension and Curl may be wrong but I don't really remember or care. Overall the workout was decent, especially given the time it took. I'm going to start The Ultimate Diet 2.0 on Monday since I have finished reading it.

Deathwish
05-24-2004, 07:26 PM
Friday Arms Workout:

A. Barbell Curl: (20x8, 30x8) 40x15, 40x15
A. Lying Tricep Extensions: (20x8, 30x8) 30x15, 30x15
B. Close Grip Bench Press: 45x8, 95x8, 95x8
C. Preacher Curl: 50x8, 50x8
D. Reverse Wrist Curl: 10x1 min
E. Wrist Curl Dumbells: 10x45 seconds
F. Hammer Wrist Curl: 10x1 min

Deathwish
05-24-2004, 07:35 PM
Day 1 of Carb Depletion
Started Ultimate Diet 2.0 OMFG The workout was a bitch. Couldn't finish legs because I would have thrown up.

Bench Press: (45x15, 55x15) 85x15, 85x15, 85x12 85x15, 85x15, 85x12
Rows: (30x15) 40x15, 50x15, 40x10, 50x15, 50x15, 50x12
Dumbell Lateral Raise: 10x15, 10x15, 10x15, 5x15, 5x15, 8x15 (Forgot to do last three sets at gym)
Biceps Curl: 20x15, 20x15, 30x15, 30x15, 30x15
Triceps Extension: 30x15, 30x15, 30x15, 30x15
Leg Press: 345x15, 365x15, 345x15 (Had to stop or I'ld throw up)
Leg Curl: 35x15, 35x15, 35x15
Calf Raise: 45x15, 45x15, 45x15

Weight: 187.8(with shoes)

Deathwish
05-26-2004, 12:32 AM
Day 2 of Carb Depletion. Much easier than yesterday's, had to use lighter weights due to soreness, didn't drink protein shake before so didn't feel like throwing up.

Incline Bench Press: (45x8) 55x15, 55x15, 55x15, 55x15, 55x15, 55x15
Pulldowns: 70x15, 90x15, 90x15, 90x15, 90x15, 90x15
Dumbell Lateral Raise: 10x15, 10x15, 5x15, 5x15, 5x15, 5x15
Biceps Curl: 20x15, 20x15, 20x15, 20x15
Triceps Extension: 20x15, 20x15, 20x15, 20x15
Leg Press: 255x15, 255x15, 255x15
Leg Curl: 30x15, 30x15, 30x15
Calf Raise: 35x15, 35x15, 35x15

Weight: 184.5 (w/o shoes)
I wonder how much my shoes alone weigh. haha oh well 3.5 pounds lost...say maybe 1.5 pounds of that is my shoes. *shrug*

Deathwish
05-27-2004, 07:44 PM
Day 4 of Ultimate Diet 2.0 Day 1 of carb load.

Barbell Bench Press: (45x8, 65x8, 85x8) 135x6, 135x6
Deadlift: 135x8, 135x8
Incline Dumbell Bench Press: 95x8, 95x8
Barbell Rows: (10x8, 25x8) 45x8, 55x8
Lateral Raise: 15x8, 15x8
Tricep Pushdown: 120x8, 100x8
Bicep Curl: 50x8, 60x6
Leg Extension: (45x8) 70x8, 80x8
Calf Raise: 70x8,70x16

Weight: 184.5 lbs

Deathwish
05-30-2004, 12:29 PM
Day 6 of Ultimate Diet 2.0:
Power Workout

A1. Deadlift: (135x5, 185x2) 205x6, 205x5
A2. Calf Raise: (45x5, 70x4, 90x2) 110x6, 110x6
B1. Bench Press: (45x6, 65x5, 95x4, 115x2) 155x6, 155x5
B2. Row: (25x5, 35x4, 45x3) 55x6, 55x6
C1. Dumbell Incline Bench Press: (15x5, 25x3) 35x6, 35x5
C2. Pulldown: (90x6) 120x6, 120x6
D. Leg Press: (135x6, 225x6, 315x3, 405x2) 495x6, 495x6
E1. Shoulder Press: (45x5, 65x4, 85x2) 95x6, 95x5
E2. Rear Lateral Raise: (5x5, 10x5, 15x2) 25x6, 25x6
F1. Barbell Curl: (20x6, 30x5, 40x4) 60x6, 60x6
F2. Close Grip Bench Press: (45x5, 65x6) 95x6, 95x6
G1. Hammer Curl: (10x5) 25x6, 25x5
G2. Preacher Curl: (30x5) 60x6, 60x6

Weight: 185.5 lbs
wth I went up...

Deathwish
05-31-2004, 02:48 PM
Day 1 Week 2: Carb Depletion

Bench Press: (45x15, 55x15) 85x15, 85x15, 85x14 85x15, 85x15, 85x6
Rows: (20x15) 30x15, 30x15, 30x15, 30x15, 30x15, 30x15
Dumbell Lateral Raise: (5x5) 10x15, 5x15, 5x15, 5x15, 5x15, 5x15
Biceps Curl: (20x5) 30x15, 30x15, 30x15, 30x15, 30x15
Triceps Extension: 30x15, 30x15, 30x15, 30x15
Leg Press: (95x5, 185x3, 275x3) 365x15, 365x15, 365x15, 365x15, 365x15, 365x15
Calf Raise: 45x15, 45x15, 45x15, 45x15, 45x15, 45x15
Leg Curl: 25x15, 25x15, 25x15, 25x15, 25x15, 25x15

Today's workout was much easier. But I was still gettin ****ed up after leg press.

Deathwish
06-01-2004, 06:22 PM
Day 2 Week 2 Carb Depletion:

Incline Bench Press: (45x5, 55x3) 65x15, 65x15, 65x12, 65x15, 65x15, 65x9
Pulldowns: (50x5, 70x3) 90x15, 90x15, 90x14, 90x15, 50x20
Dumbell Lateral Raise: 5x15, 5x15, 5x15, 5x15, 5x15, 5x15
Biceps Curl: (20x5) 30x15, 30x15, 30x15, 30x15
Triceps Extension: (20x5) 30x15, 30x15, 30x15, 30x15
Leg Press: (135x5, 225x4, 315x3) 365x15, 365x15, 365x15
Calf Raise: 45x15, 45x15, 45x15
Leg Curl: 25x15, 25x12, 25x10

I didn't want to go all out on leg curls otherwise walking becomes a bitch the next day.

Weight: 181.5 lbs
Wow...Went down 4 lbs in 3 days? That can't all be fat...

Deathwish
06-06-2004, 08:01 PM
Day 7 Week 2 Messed Up Powerworkout:

Well I've been wanting to max for a while so I did.
Bench Press: 185x1
Bicep Curls: 30x5, 40x8
Tricep Extensions: 40x8
Hip Extensors: 30 reps
Resisted Crunches: 100x30

Weight: 182.25 lbs
Went up a little...I'm just assume it's carbs or somethin I dunno. I don't look any fatter. But then again that's only .75 lbs.

Deathwish
06-07-2004, 10:04 PM
Day 1 Week 3: Carb Depletion

I decided to try a new split. Day 1 workout consiting of chest/back/shoulders, day 2 will be legs/arms/abs

Bench Press: (45x5, 65x3) 85x15, x15, 75x15, x15, x15, x15
Rows: (10x5) 20x15, x15, x15, x15, x15, x15
Dumbell Flys: 15x15, x15, 20x15, 20x15, x15, x15
Pulldowns: 60x15, x15, x15, 110x13, 60x15, x15
Dumbell Lateral Raise: 5x15, x15, x15, x15, x15, x15

Great workout today. Enjoyed it a lot more than doing full body for two days. Hopefully tomorrow will go as well.

Weight: 180.25 lbs
Dropped 2 pounds in a day huh? This diet doesn't let me go off of body weight alone as progress. *shrug* I guess I can compare days of the week to one another.

Deathwish
06-09-2004, 01:34 AM
Day 2 Week 3: Carb Depletion 2

Today is legs/abs/arms

Leg Press: (135x5, 225x4, 315x3) 355x15, x15, x15, x15, x15, x15
Bicep Curl: (20x5) 30x15, x15
Leg Extension: 70x15, x15, x15
Skullcrushers: (20x5) 30x15, x15
Leg Curl: 25x15, x15, x15
Hammer Curl: 15x15, x15
Hack Squats: 50x15, x15, x15
Close Grip Bench Press: 45x15, 50x15
Calf Raise: 35x15, x15, x15, x15, x15, x15
Resisted Crunch Machine: 110x15, 130x15, x15
Donkey Calf Raise: 200x15, x15

I was really tired by the end of the workout. Didn't take EC before...maybe that's why.

Weight: 181.25 lbs

Deathwish
06-12-2004, 01:29 AM
Day 5 Week 3: Carb Load Tension Workout

Barbell Bench Press: (45x5, 65x4, 85x3) 135x6, 135x7
Barbell Row: (10x5, 25x3) 45x12, 45x11
Incline Dumbell Bench Press: 95x10, 95x9
Pulldown: 110x12, 110x9
Lateral Raise: 15x8, 15x8
Tricep Pushdown: 100x12, 100x11
Bicep Curl: 50x12, 50x12
Leg Extension: 70x12, 70x12
Calf Raise: 80x12, 80x12

Weight: 179.25 lbs
oooo I'm sub 180 again. yay.

Deathwish
06-14-2004, 11:28 PM
Day 1 Week 4: Carb Depletion

Bench Press: (45x5, 65x3) 75x15, x15, x15, x15, x15
Rows: (10x5, 20x3) 25x15, x15, x15, x15, x15
Inclince Bench Press: 65x15, x15, x15, x15, x10
Pulldowns: 70x15, x15, x15, x15, x15
Dumbell Lateral Raise: 5x15, x15, x15, x15, x15

Weight: 182.25 lbs
Went up a little as usual

Deathwish
06-15-2004, 05:46 PM
Day 2 Week 4: Carb Depletion 2

Leg Press: (135x5, 225x4, 315x3) 365x15, x15, x15, x15, x15
Bicep Curl: (20x5) 30x15, x15, x15, x15
Leg Extension: 70x15, x15, x15, x15, x15
Skullcrushers: (20x5) 30x15, x15, x15, x15
Leg Curl: 25x15, x15, x15, x15, x15
Hammer Curl: 10x15, x15, x15, x15
Pushdowns: 80x15, x15, x15, x15
Seated Calf Raise: 45x15, x15, x15, x15, x15, x15, x15, x15, x15, x15

Weight: 179 lbs

Deathwish
06-18-2004, 12:55 AM
Day 4 Week 4: Carb Load Tension Workout

Barbell Bench Press: (45x5, 65x5, 95x4) 135x8, 135x7
Barbell Row: (10x5, 25x4) 45x12, 55x9
Incline Barbell Bench Press: 95x12, 95x10
Pulldown: 110x12, 110x12
Lateral Raise: 15x12, 15x12
Bicep Curl: 50x12, 60x12
Tricep Extension: 50x12, 60x8
Leg Extension: 135x8, 135x8

Weight: 178.25 lbs

dxiw
06-18-2004, 01:43 AM
good work, bitches, show Deathwish238 your titties...

(inside joke, mods: don't delete)

Deathwish
06-20-2004, 02:21 AM
Day 6 Week 4: Power Workout

Bench Press: (45x5, 95x3, 135x2) 155x4, 155x6, 135x10
Bicep Curls: 70x6, 70x6
Skullcrushers: 70x4, 70x4

Couldn't go to the gym because they closed too early. But this is better than nothing.

Deathwish
06-21-2004, 11:01 PM
Day 1 Week 5: Carb Depletion 1

Bench Press: (45x5, 65x4) 75x15, x15, x15, x15, x12
Rows: (10x5) 25x15, x15, x15, x15, x15
Inclince Bench Press: 65x15, x15, x15
Dumbell Bench Press: 20x15, 20x15
Pulldowns: 60x15, 70x15, x15, x15, x15
Dumbell Lateral Raise: 5x15, x15, x15, x15, x15

Weight: 181.15 lbs
omg I had no inspiration today. GAH DAMN 8pm workouts.

Deathwish
06-24-2004, 03:43 PM
Day 2 Week 5: Carb Depletion 2

Bicep Curl: (20x5) 30x15, x15, x15, x15
Leg Extension: 45x15, x15, 90x15, x15, x15
Skullcrushers: (20x5) 30x15, x15, x15, x15
Leg Curl: 25x15, x15, x15, x15, x15
Hammer Curl: 15x15, x15, x15, x15
Pushdowns: 80x15, x15, x15, x15
Seated Calf Raise: 45x15, x15, x15, x15, x15

Weight: 179.5 lbs

Deathwish
06-24-2004, 09:27 PM
Day 4 Week 5: Carb Load Tension Workout

Barbell Bench Press: (45x5, 65x5, 95x4) 135x8, 155x6
Barbell Row: (10x5, 25x4) 55x12, 65x12
Dumbell Bench Press: 55x8, 50x8
Pulldown: 110x10, 110x12
Dumbell Shoulder Press: 30x12, 35x12
Bicep Curl: 60x12, 60x12(narrow grip)
Pushdown: 120x12, 130x12
Full Squat: 135x12, 135x12

Weight: 178.25 lbs

Deathwish
06-27-2004, 05:10 PM
Day 6 Week 5: Power Workout

Bench Press: (45x5, 95x3, 135x1) 185x3, 185x4
Barbell Row: (10x5, 25x5, 45x2) 90x6, x5
Incline Bench Press: 135x6, 135x5
Pulldown: 140x5, x5
Bicep Curl: 80x4, x3
Skullcrusher: 70x6, x6
Leg Press: (225x5, 315x3, 405x2, 495x2) 585x4, x3

Weight: 181.50 lbs

Deathwish
06-28-2004, 05:15 PM
Week 6: I'm going on Vacation to Baltimore for the North American Bengali Conference. So I'm not doing UD2.0 until I get back. Instead I will be doing a normal workout with a cutting diet.

Chest/Back/Arms/Shoulders
Bench Press: (45x5, 65x3, 92x2, 135x1) 155x7, 155x5
Row: (25x5, 45x3) 70x8, 70x8
Cable Fly: 30x8, 40x8
Deadlift: 215x7, x6
Hanging Incline Bicep Curl: 25x8, x7
Forearm F|_|cker: 1 minute Wrist Curls, 30 second Reverse Wrist Curls with 35lb bar
Pushdown: 100x8, 110x8
Hammer Curl: 20x8, 25x8
Shoulder Press: 25x8, 35x8

Weight: 183 lbs

Deathwish
06-30-2004, 11:28 PM
Arm/Shoulder Workout
Preacher Curls: 55x8, 75x8, 85x8, 85x8
Pushdowns: (20x5, 60x5) 160x8, 180x8, 180x8, 180x8
Shoulder Press: (20x5, 55x7) 75x8, 75x8, 75x8, 75x8

I did what I could. All machines. My back is still sore from deadlifting on Monday. I'm trying to keep my diet clean and I think I've been doing okay. As long as I don't gain any fat I'll be happy.

Deathwish
07-09-2004, 03:00 AM
Got back from Baltimore. Didn't mess up my diet too much, I think actually lost a little weight even. Did a quick workout today.

Bench Press: (45x5, 65x5, 95x3, 135x2) 155x8, x8, 165x5
Deadlift: (125x5) 215x6, x6
Dumbell Hammer Curl: 25x9
Close Grip Curl: 70x8
Cable Pushdown: 120x8, 140x8
Preacher Curl: 50x7

Weight: 179.85 lbs
All I had eaten all day was 10 fl oz of a frozen cappucino. It was 6:30 pm.

ryuage
07-09-2004, 05:57 AM
so how much fat have you lost total using the ud2

Deathwish
07-11-2004, 10:52 AM
Did a weird workout. Too sore to workout chest or back. Didn't go to the gym due to time constraints.

Bicep Curl: 70x8(inner grip), 70x8(outer grip)
Dumbell Hammer Curl: 30x8
Dumbell Shoulder Press: 30x8, x7
Lateral Raise: 15x8
Rear Raise: 15x8

Deathwish
07-11-2004, 10:58 AM
so how much fat have you lost total using the ud2

I can't say exactly, but I think I went down from around 23% bf to about 18% bf. So from 184.5 lbs to 183 lbs which is from 42.435 lbs of fat to 32.94 lbs of fat which is a loss of about 9.5 lbs of fat after 5 weeks of UD2.

Deathwish
07-15-2004, 04:37 PM
I've been at orientation in UT Austin since Sunday. Got to workout on Wednesday.

Bench Press: (45x5, 65x5, 95x3) 135x8, 145x8
Pulldown: (100x8) 130x8, 130x8
Incline Bench Press: 115x8, 115x8
Bent Over Rows: 80x8, 90x8
Curl: 70x8(outer grip), 70x8, (inner grip)
Pushdown: 120x8, 140x8
Hammer Curl: 25x8
Lateral Raise: 15x8

Deathwish
08-24-2004, 02:11 AM
god damn. Started lifting again. Wrist is still sprained but it's aight.

Monday: Chest & Back
Bench Press: (45x5, 65x5, 115x3) 135x8, x8
Pulldowns: (87.5x8) 100x8, x8
Incline Bench Press: 95x8, x8
Barbell Rows: 60x8, 75x8

Measurements:
Arms: 14"/14"
Forearms: 11"/11"
Chest: 40"
Waist: 38.5"

Weight as of 8/23 w/ Clothes: 187 lbs

Deathwish
08-30-2004, 11:32 PM
Friday: Arms
Bicep Curl: 55x8, 55x8
Pushdowns: 100x8, 100x8, 100x8, 100x8
Lateral Raise: 15x8, 15x8
Hammer Curl: 15x8, 15x8
Military Press: 95x8, 95x8

Deathwish
08-30-2004, 11:35 PM
Monday: Chest & Back
Bench Press: (45x5, 65x5, 115x3) 135x8, x6
Pulldowns: (87.5x8) 112.5x8, x8, x8, x8
Incline Bench Press: 85x8, 95x8
Barbell Rows: 75x8, x8
Dumbell Flys: 25x8, x8

Decent workout. Took a bit longer than usual because I was waiting for a friend. My wrist still hurts. ****

Deathwish
09-11-2004, 04:55 PM
Wednesday: Chest & Back
Bench Press: (45x5, 65x5, 115x3) 145x8, 145x8
Pulldowns: (87.5x8) 125x8, 112.5x8
Incline Bench Press: 95x8, 95x8
Barbell Rows: 75x8, x8
Cable Flys: 40x8, 50x8, 50x8
Pullups: 120x8, 120x8

Deathwish
09-11-2004, 04:57 PM
Friday: Legs
Leg Press: (135x5, 225x4, 315x3) 405x8, x8
Cybex Leg Curls: 70x8, x8
Smith Squats: 135x8, 145x8, 155x8

Deathwish
10-05-2004, 11:10 PM
Missed Monday so I did a Tuesday: Chest & Back
Bench Press: (45x5, 95x3, 115x2) 155x8, 155x6
Pulldowns: (75x5) 112.5x8, x8
Incline Bench Press: 115x8, x8
Smith Rows: 110x8, x8
Cable Flys: 50x8, 60x8
Pullups: 120x8, 120x8
Shrugs: 115x10

The workout felt great. Unlike my last workout which utterly sucked.

Started to take Creatine. Drank over a gallon of water as well. 5g/ a day, no loading phase.
Weight: 190 lbs no clothes

Deathwish
10-11-2004, 04:37 PM
Friday: Arms & Shoulders
Bicep Curl: (20x5) 55x8, x8
Cable Tricep Extension: 80x8, x8
Lateral Raises: 17.5x10, x10
Preacher Curl: 50x8, x8
Pushdown: 90x8, x8
Shoulder Raises: 27.5x8, x8
Upright Row: 45x8, x8

ryuage
10-11-2004, 06:01 PM
great last couple session death.

Deathwish
10-17-2004, 02:40 PM
great last couple session death.

Thanks a lot, I've been pushing myself to get a good workout especially after my 6 weeks off.

Deathwish
10-17-2004, 06:47 PM
Monday: Chest & Back
Bench Press: (45x5, 95x3, 115x2) 145x8, 145x6
Pulldowns: (75x5) 112.5x8, x8
Incline Bench Press: 115x8, x8
Smith Rows: 110x8, x8
Cable Flys: 60x8, 60x8
Pullups: 110x8, 110x8
Shrugs: 115x10

I thin these numbers are right but I'm not quite sure...I didn't enter it till today. God damnit.

Deathwish
10-17-2004, 06:47 PM
Friday: Arms & Shoulders
Dumbell Bicep Curl: 22.5x8, 25x8, 27.5x8
Cable Tricep Extension: 80x8, x8
Preacher Curl: 50x8, x8
Close Grip Bench Press: 95x8, x8 This hurt a little if I didn't keep my grip tight
Military Press: 65x8, x8
Upright Row: 55x8, x8
Lateral Raises: 15x10, x10

ryuage
10-17-2004, 07:35 PM
you should keep a written log so you can just transfer it over :thumbup:

Deathwish
10-18-2004, 10:39 PM
Monday: Chest & Back
Dumbbell Bench Press: (20x5, 35x3) 45x8, x8
Deadlift: (45x5, 95x3) 135x8, x8
Dumbbell Incline Bench Press: 40x8, x8
Pulldowns: 112.5x8, 125x8 125 was too much
Cable Flys: 60x8, 60x8
Pullups: 110x8, 100x7

Good workout. Decided to change things up a bit and did dumbell chest exercises. Also did deads after a long time.

Deathwish
10-18-2004, 10:39 PM
you should keep a written log so you can just transfer it over :thumbup:

That's a good idea. Thanks.

Deathwish
10-26-2004, 10:54 AM
Monday: Chest & Back
Bench Press: (45x5, 85x5, 115x3) 145x8, 145x6
Deadlift: (45x5, 95x3) 140x8, x8
Incline Bench Press: 125x8, 125x8
Rows: 100x8, x8
Cable Flys: 60x8, x8
Pullups: 100x8, x8

Weight: 188.6 lbs
BF%: 17%

Dunno how accurate that BF% is but it hasn't changed much so I believe it.

Deathwish
10-28-2004, 11:12 PM
Thursday: Legs
Squat: (65x5, 95x5) 155x8, 175x8, x8
Seated Calf Raises: (45x5) 80x8, 90x8, x8
Leg Press: 315x8, 365x8, x8
Seated Leg Curl: 70x8, 90x8
Standing Calf Raise: 160x8, x8
Leg Extension: 95x8, 110x8
Veritcal Leg Raises: 16, 15
Twisted Crunches: 25 each side
Medicine Ball Crunches: 23, 21

Nice workout

Deathwish
11-01-2004, 10:15 PM
Friday: Arms & Shoulders
Dumbell Bicep Curl: 22.5x8, 25x8, 27.5x8
Cable Tricep Extension: 80x8, x8
Preacher Curl: 50x8, x8
Close Grip Bench Press: 95x8, x8 This hurt a little if I didn't keep my grip tight
Military Press: 65x8, x8
Upright Row: 55x8, x8
Lateral Raises: 15x10, x10

Deathwish
11-01-2004, 10:15 PM
Monday: Chest & Back
Bench Press: (45x5, 65x5, 95x5) 145x8, x6
Deadlift: (45x5, 105x3) 150x8, x8
Dumbell Low Incline Bench Press: 40x8, x8
Bent Over Rows: 60x8, x8 too easy...
Cable Flys: 60x8, 70x8
Pullups: 90x6, 100x4 BAH

Deathwish
11-07-2004, 11:47 PM
Friday: Arms
Barbell Curls: 60x8, x8
Close Grip Bench Press: 105x8, x8
Dumbell Curls: 25x8, x8
Pushdowns: 100x8, 110x8
Preacher Curls: 55x8, x8
Lateral Shoulder Raises: 17.5x10, x10

Military Press: 65x8, x8
Upright Row: 55x8, x8
Wrist Curls: 35xfailure
Reverse Wrist Curls: 25xfailure
Vertical Leg Raise: 20, 16
Incline Twist Crunch: 10, 10

Deathwish
02-25-2009, 12:49 AM
Today was my first lift in a long long time. I'm weaker than I expected which was a bit dissapointing. Hopefully ill be able to keep lifting and ill see my old strength come back. I also did too many sets of my initial two exercises which I think hurt my other sets.

Bench Press: 95x8, 95x6, 96x5
Pullups, Assisted: 145x8x3
Incline Dumbell Press: 30x8, 30x5
Pulldown: 90x8x2
Dips, assisted: 145x8, 165x8
Bent Barbell Row: 70x8x2
Shrugs, dumbells: 50x10

Deathwish
03-24-2009, 06:53 PM
First leg day. Went easy on myself, could have done more weight but didn't want to for the sake of being sore all week

Squats - 135x8x2
Hack Squats - 115x8x2
Leg Press - 225x8, 315x8
Leg Curl - 80x8
Seated Calf Raises - 90x8