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GrumpyTX
03-02-2004, 08:57 AM
03/02/04 stats

Height 5'11" --- Weight 248
Bicep 18" --- Forearm 14.5"
Neck 18" --- Chest 50.5"
Waist 38" --- Thigh 27.5"
Calf 19" --- BF% ?

Leg Day

Warm-up on bike for 10 minutes on level 5

Inverted Leg Press with Calves between sets
90 pds x 20 --- x 12 (single calf)
270 pds x 15 --- x 12 (single calf)
450 pds x 10 --- x 12 (both calves)
630 pds x 8 --- x 10 (both calves)

Angled Leg Press (Single leg alternating)
90 pds x 15
180 pds x 10
270 pds x 8

Leg Extensions
110 pds x 20
170 pds x 12
230 pds x 10
230 pds x 10

Single Leg Extension
65 pds x 25

Leg Curl Seated
55 pds x 20 single leg warmup alternating

130 pds x 15
205 pds x 12
250 pds x 8
250 pds x 8

Seated Calf raises
45 pds x 20 warmup
135 pds x 15
180 pds x 12
225 pds x 8
135 pds x 15

Bike for 20 minutes on level 3


Meal 1
5 whole eggs
5 pieces of ham

Meal 2
Protein Shake (skim milk)

Meal 3
1 chicken breast baked
1 cup rice
1 banana

Meal 4
protein shake (skim milk

Meal 5
1 chicken breast baked
7 celery sticks
1/2 cup rice

Meal 6
2 cups wild rice
1/2 pound lean ground beef
1 red bell pepper
1 green bell pepper
(Meal 6 usually consists of whatever my wife and two kids are eating. Usually some meat stew, pot roast, hamburger steak, etc....)

Multivitamin, flax, fish oil, and amino acid before bed.

GrumpyTX
03-04-2004, 07:38 AM
3/3/04 Recovery.
3/4/04 Recovery.

Injured mid-center back moving refrigerator to 2nd story media room.

Meals are consistent. Tracking them on fitday instead of journal.

GrumpyTX
03-08-2004, 08:00 AM
Chest 3/8/2004

Bench Press
135x15
225x5
205x4
185x6

Decline BP
135x12
185x6
135x10

Hammer Strength Decline
90x15
180x10
230x5

Hammer Strength Incline
90x10
140x5
90x5

Dip Machine
225x15
255x10
300x8

Machine Fly
105x15
135x8
135x8

Bike for 20 minutes at level 6

GrumpyTX
03-09-2004, 08:14 AM
SHOULDER 3/9/04

Barbell Press Behind Neck
95 x 20
135 x 8
155 x 4
135 x 4

Dumbell Press
45 x 8
55 x 7
65 x 4

Upright Rows
80 x 12 (barbell)
90 x 6 (barbell)
100 x 8 (machine) **Cable crossover machine**
115 x 8 (machine)
145 x 6 (machine)

Military Press Machine
100 x 10
120 x 4
140 x 2
100 x 4

Reverse Butterfly Machine
90 x 15
120 x 8
150 x 5
90 x 12

TRICEPS

Bench Dips
No weight x 12
+45 x 10
+45 x 10

Close Grip BP
65 x 20
95 x 10
115 x 8

Cable Rope Pressdown
85 x 10
100 x 10
115 x 6

Reverse Grip Pressdown
85 x 10
100 x 10
110 x 9
110 x 8

Tricep Machine
70 x 12
100 x 10
120 x 8
140 x 3

PizDoff
03-09-2004, 08:58 AM
Nice work. You gonna rock man!

GrumpyTX
03-10-2004, 08:07 AM
Back 3/10/04

Well, I thought the strain in my middle back was resolved and I stretched and warmed up alot but as soon as I hit a heavier weight, the muscle started to spasm again. Going to doc today to pick up some more Skelexian muscle relaxer.

Hammer Strength Iso Lateral Row (was using as warmup)
90 x 20
180 x 10
270 x 8 (felt the muscle give on #8)

Took it easy (lighter weights) and tried to keep weight off middle back for rest of workout.

Wide Grip Pulldowns
120 x 10
160 x 8
205 x 4

Cable Row
130 x 12
190 x 8
220 x 5

Hammer Strength High Row
180 x 10
230 x 8
230 x 6

Passed on remaining exercises due to involvment of middle back. Performed Biceps work using machines to avoid any extra work on my back.

Hammer Strength Seated Bicep
45 x 20
90 x 8
100 x 4
45 x 15

BB Preacher Curl
65 x 8
75 x 7
85 x 5
65 x 8

Cable Curl
55 x 18
85 x 8
100 x 5

Going to lay off back work for a few weeks to insure the muscle has time to heal.

GrumpyTX
03-12-2004, 07:47 AM
Good Lord my legs are exhausted!

Leg Day 3/12/04

Warmup 5 minutes on bike at Level 6. Stretches performed.

Squats Parrallel
135 x 10
225 x 8
315 x 8

(stopped here since I have not squatted in a year and the strain in my back was beginning to feel the weight)

Leg Press sup with Calf Presses
270 x 15/ x single calf 15
540 x 8/ x both calves 15
720 x 5/ x both calves 12
810 x 3/ x both calves 10
900 x 2

Leg Extensions
175 x 15
205 x 10
250 x 8
250 x 8

Seated Leg Curl
130 x 15
200 x 10
250 x 8
250 x 8

Seated Calf
90 x 15
180 x 8
270 x 5
180 x 20

Took about 5 minutes for me to be able to lift my legs high enough to get into the Jeep. I just love leg days. I need to figure out a way to get the same feeling on the other body parts. I know :boring:

briancurran01
03-12-2004, 08:12 AM
Good Lord my legs are exhausted!

Leg Day 3/12/04

Warmup 5 minutes on bike at Level 6. Stretches performed.

Squats Parrallel
135 x 10
225 x 8
315 x 8

(stopped here since I have not squatted in a year and the strain in my back was beginning to feel the weight)

Leg Press sup with Calf Presses
270 x 15/ x single calf 15
540 x 8/ x both calves 15
720 x 5/ x both calves 12
810 x 3/ x both calves 10
900 x 2

Leg Extensions
175 x 15
205 x 10
250 x 8
250 x 8

Seated Leg Curl
130 x 15
200 x 10
250 x 8
250 x 8

Seated Calf
90 x 15
180 x 8
270 x 5
180 x 20

Took about 5 minutes for me to be able to lift my legs high enough to get into the Jeep. I just love leg days. I need to figure out a way to get the same feeling on the other body parts. I know :boring:

nice work grumpy. even though you did post that picture of me :)

GrumpyTX
03-12-2004, 08:30 AM
Thanks PizDoff, I sure hope so.


Thanks Brian. Hey, at least I removed it upon your request. :thumbup:

briancurran01
03-12-2004, 08:34 AM
i know i was just messing with ya. you got some really strong legs man

GrumpyTX
03-12-2004, 11:56 AM
There not crap for what they use to be. Hopefully within a month or two they will be back to their orginal strength.

The only weights I lifted from Feb03 to March04 was my newborn daughter and my 90 pound son when he would fall asleep in the jeep. Muscle strength went way down in all aspects.

Right now I am mainly focusing on hitting the muscles from every angle to get them accustomed to lifting again. I usually like to hit 1 "core" exercise followed by 2 additonal exercises per body part and I rotate exercises in and out of the routine alot. But for the next month, or two, I am going to be hitting additonal angles/excersises to "break" the muscles back into lifting.

Hell, use to only get sore a day or two after a workout but my legs feel like someone hit me with a truck already. Tommorrow should be fun.

GrumpyTX
03-15-2004, 08:10 AM
Chest/Shoulder 03/15/04

Chest

Bench Press
135 x 15
225 x 3
185 x 8
135 x 10

Incline Bench
135 x 8
185 x 4
135 x 8

Hammer Strength Decline
90 x 15
180 x 10
270 x 4

Hammer Strength Incline
90 x 15
180 x 5
90 x 10

Dip Machine
210 x 15
270 x 10
300 x 8
330 x 6

Shoulder Press Behind Neck
65 x 20
135 x 6
135 x 5
95 x 10

Shoulder Press Machine
100 x 8
70 x 8
100 x 5
70 x 10
100 x 5
70 x 6

Upright Rows
50 x 12 (Curl Bar)
80 x 8 (CB)
80 x 8 (CB)
100 x 10 (Cable)
130 x 8

Cable Side Lateral
25 x 8 (R&L)
25 x 8 (R$L)

Dumbell Side Lateral
25 x 8
30 x 5
35 x 5

Cable Work Rear Delt
40 x 10
55 x 8

Paramount Rear Delt Machine
20 x 10
40 x 8
40 x 6
20 x 10

BB Shrugs
135 x 15
225 x 5
225 x 5
135 x 10

Cable Shrug Alternating Sides
85 x 15
115 x 15
160 x 10
100 x 15


Very low energy this morning. Will try to wake up at 0330 and eat a small meal to boost energy before workout.

GrumpyTX
03-16-2004, 08:02 AM
ARMS 3/16/04
(Since I am not doing back this week, I seperated arms into their own day)

Preacher Curl EZ Curl Bar
60 x 10 wide grip
80 x 4 wide grip
80 x 6 narrow grip
60 x 12 narrow grip

DB Curl
35 x 6
40 x 5
45 x 3

BB Curl
60 x 8
80 x 6
90 x 5

Reverse Grip BB Curl
50 x 8
70 x 6
80 x 3

Machine Curl
70 x 12
85 x 6
55 x 10

Triceps

Bench Dip
BW x 15
+45 x 15
+90 x 15
+90 x 15

Skull Crusher
60 x 15
70 x 10
80 x 6

Rope Extension
70 x 15
100 x 12
115 x 8
70 x 15

Close Grip Bench
95 x 12
115 x 10
135 x 7
135 x 7

Bike for 15 minutes, 3.2 miles, on level 4

GrumpyTX
03-17-2004, 07:06 AM
3/17/04

Cardio
Bike on level 3. 43 minutes/8 miles

Teufelhund
03-17-2004, 09:11 AM
Hey Grumpy - didn't know you were keeping a journal! Man, I tell you what, Squats at 315 for 8 to parallel after a year's layoff is nothing short of miraculous. Awesome work man. You must have been giving it everything you had.

You keep pretty high volume workouts.

GrumpyTX
03-19-2004, 08:06 AM
Yeah, Journals come in handy and this sure beats the old fashioned way of looking through a notebook since normally my hand writing sucks.

Yeah, I do alot of high volume workouts right now. Just trying to get the joints and muscle use to lifting again.

GrumpyTX
03-19-2004, 08:13 AM
Legs 3/19/04

Bike for 5 minutes on level 3 to warmup legs

Squats
135 x 15
135 x 10
225 x 8
315 x 5
Stopped at 5 to reload to 405 and decided that I better hold off a little longer. Knees didnt feel right.
315 x 5

Leg Press sup with Calf Press
360 x 10// x 12 single calf
540 x 8// x 12 double calf
720 x 5// x 12 double calf
810 x 3
900 x 2

Leg Extension
175 x 15
250 x 8
250 x 8
175 x 12

Seated Leg Curl
130 x 15
250 x 8
210 x 10
200 x 10
130 x 15

Seated Calf
90 x 15
180 x 12
270 x 6
180 x 15

Standing Calf
150 x 12
150 x 12
150 x 12

GrumpyTX
03-24-2004, 08:49 AM
Okay, decided to start cutting a little early. Had BF% checked and it is right at 20%. Current weight of 251. Converting back to my orginal (from my teenage years) bulking routine during the cut (This workout really put on the mass but I am old now so we will see what happens ;) ). Lift weights 2x a week full body and Cardio 3x a week.


3/23/04 Full Body

Bench Press
135 x 15
225 x 4
135 x 15

DB Incline Press
60 x 8
70 x 7
80 x 5

Military Press
135 x 8
155 x 5
175 x 2
155 x 5

Rear Delt Machine
20 x 15
40 x 10
60 x 8
40 x 10

Cable Row
145 x 12
190 x 8
145 x 10

Widegrip Pull Down
145 x 8
175 x 4
145 x 8

BB Shrug
135 x 12
225 x 8
135 x 12

BB Curl
70 x 10
85 x 8
70 x 10

HS Preacher Curl Machine
45 x 12
90 x 6
45 x 12

Skull Crushers
60 x 10
70 x 8
50 x 15

CG BP
95 x 12
115 x 8
95 x 12

Leg Press
180 x 25
360 x 15
630 x 10
900 x 3
270 x 6 (single leg)

Leg Extensions
155 x 15
250 x 10
250 x 10

Seated Leg Curl
160 x 15
250 x 10
250 x 8

Seated Calf
90 x 15
180 x 10
270 x 6

**Just realized I forgot to work upper middle back. Will include into next workout.

bill
03-25-2004, 03:33 PM
Good lifting , are you posting a diet, how did you get the bf tested? i guessing mines 20 or so, but I have that syndrome of if i lose too much weight i'll be small I remember you saying you felt that way. So interested in seeing how it goes

GrumpyTX
03-26-2004, 08:01 AM
Thanks Bill.

I went to the gym and had one of the trainers do the bf calculation. I had her do a 4 point test and came back with 20%. I dont think that is too bad after a year layoff.

I have a link to fitday I will post up that shows my diet but right now I am not as concerned with it. Just trying to get back in the swing of things. I will start to actually pay attention to it starting April 1.


I will post the link in a few.

GrumpyTX
03-26-2004, 08:09 AM
http://www.fitday.com/WebFit/PublicJournals.html?Owner=GrumpyTX

I ran out of supps and wont be able to pick any up until next month so I am just eating like a horse(trying to eat fairly clean though) but decided to start getting ready to cut so you will see the calories start to decrease and hopefully I will be able to get them levelled out at around 2500-2700. Right now I am hit or miss but I am trying to get in the habit of recording everything by 4/1.

Of course, right now I am having a hard time even getting my calories high enough.

bill
03-26-2004, 09:46 AM
cool is the fit day free. i'm using the nitrean and creatine from wanna and its good stuff. My wife is from central texas, temple to be exact. hot weather is coming your way i lost 10 #s the first week there i hate hot weather.

GrumpyTX
03-26-2004, 10:22 AM
yeah, you can use fitday online for free. just go to the website www.fitday.com and register a username and password.

I love hot weather, that is why I drive a jeep.

GrumpyTX
03-29-2004, 08:14 AM
3/29/04

Woke up late but decided I better go to the gym or I would regret it.

Worked as much of the full body routine before running out of time.

BB Press
135 x 15
225 x 5
185 x 8
135 x 10

DB Incline Press
70 x 6
80 x 6
60 x 6

Machine Dips
180 x 15
225 x 12
300 x 10

Military Press
135 x 8 Behind Neck
155 x 5 Front
135 x 6 Front

Rear Delt Machine
40 x 12
60 x 8
40 x 12

Cable Row
160 x 10
190 x 8
220 x 5
160 x 8

Lat Pulldown
145 x 8
175 x 5
145 x 8

HS Lateral Row Mid back grip
90 x 12
180 x 10
270 x 6

BB Shrug
135 x 12
225 x 8
225 x 6
135 x 12

Pull Over DB and BB varied grip
60 x 8 DB
60 x 8 BB
60 x 8 DB
60 x 8 BB

Legs Tues and Arms on Thurs/Friday depending.

rookiebldr
03-29-2004, 10:43 AM
After a year layoff being 20% at 250 is great. That former strength you had will come back quickly and so will the muscle growth. It'll be great to see the progress.

Teufelhund
03-29-2004, 11:12 AM
Hey yeah - make sure to take pics.

:evillaugh

GrumpyTX
03-29-2004, 01:19 PM
Thanks rookiebldr. Hope to start picking up some more strength soon.

Teuf, they will come closer to the end of April beginning of May after I cut for a little while.

Teufelhund
03-29-2004, 01:35 PM
Ahh. plenty of time for me to brush up on my photoshop skills then.


eeeexcellent. :D

GrumpyTX
03-30-2004, 08:05 AM
03/30/04

Legs

Squat
135 x 12 ATF
225 x 8 ATF
315 x 8

Leg Press sup with Calf Press
270 x 15 / x 15 single calf
540 x 12 / x 15 double calf
720 x 6
900 x 3

Leg Extensions
170 x 12
250 x 10
250 x 8
250 x 8

Lying Leg Curl I usually avoid but the seated was busy.
35 x 12
95 x 10
125 x 8
155 x 5

Seated Leg Curl
160 x 15
250 x 8
190 x 10

Seated Calf
90 x 15
180 x 10
135 x 12
90 x 15

Standing Calf
150 x 10
210 x 8
255 x 6
150 x 12
150 x 12

Teufelhund
03-30-2004, 04:00 PM
Nice Squatting Grumpy.

I hear ya' on the lying leg curl. Seated is a lot better. Unfortunately the seated one is in the girly section.

Wait a minute, have we already talked about this??? Oh yeah... I remember. grrrrrrr....

GrumpyTX
03-31-2004, 09:06 AM
3/31/04

Arms

BB Curl
60 x 12
80 x 8
90 x 6

Preacher CurlCG folowed by WG
65 x 8 x 8
75 x 8 x 8
80 x 4 x 3

Hammer Curl
30 x 8
40 x 6
30 x 10

Cable Reverse Grip Curl
70 x 12
85 x 8
70 x 10

Skull Crushers
60 x 12
80 x 8
70 x 12

CG BP
95 x 20
135 x 12
155 x 8

Bench Dips
BW x 20
+45 x 12
+90 x 10

Rope Extensions
55 x 15
70 x 12
85 x 10
100 x 8
115 x 8

Reverse Grip PressdownCable *palms up*
85 x 12
100 x 10
115 x 10
130 x 10


I was lacking energy today due to a poor nights sleep. Tommorrow is rest day.

Cardio bike 3.3 miles medium intensity 16:41.

GrumpyTX
04-02-2004, 08:37 AM
4/2/04

Incline BP
135 x 12
185 x 8
205 x 4
135 x 8

Decline BP
135 x 10
185 x 6
185 x 6
135 x 8

Dip Machine
180 x 15
255 x 10
330 x 8

Military PressFront
135 x 10+ (lost count after 10)
155 x 4
155 x 4
135 x 6

Rear Delt Fly Machine
60 x 15
105 x 10
135 x 8
150 x 6

Chest Fly Machine
150 x 10
180 x 6
150 x 8

DB Side Lat Raise
25 x 10
30 x 8
25 x 10

HS Iso Lateral RowPalms down elbow out grip
180 x 12
270 x 8
180 x 10
180 x 8

Cable Row
145 x 10
145 x 8 Forgot to change weight
175 x 8
205 x 5

BB Shrug
135 x 8
135 x 15
225 x 8
135 x 10

Cable Front and Side Lateral Raises
25 x 10 x 10
25 x 8 x 8

Low energy level but turned out okay.

GrumpyTX
04-05-2004, 09:02 AM
4/4/04

Chest/Shouler/Tri

BP
135 x 15
225 x 6
135 x 12

Incline BP
135 x 12
225 x 2
135 x 10

Decline BP
135 x 12
185 x 8
135 x 10

Dip Machine
210 x 15
300 x 12
330 x 10

Fly Machine
105 x 12
120 x 10
150 x 8
180 x 8

Military Press
135 x 10
175 x 3
155 x 5
135 x 8

BB Upright Row
65 x 12
95 x 8
65 x 12

Lat Raise Machine
25 x 20
40 x 13
55 x 10

Rear Delt Machine
20 x 12
40 x 8
60 x 8

Rear Fly
90 x 15
120 x 12
150 x 8

Pull Over
70 x 8

Bench Dip
BW x 15
+45 x 12
+90 x 8

BB Overhead Extension
70 x 15
80 x 10

CG BP
135 x 8
135 x 6

Rope Pressdown
70 x 15
100 x 10

Reverse Grip Pressdown
100 x 15
115 x 10

Modified HIIT on treadmill. 1 mile = 9min36sec
Bike level 4 distance= 2.2 miles (I think thats the distance wasnt much but ran out of time)

GrumpyTX
04-06-2004, 10:04 AM
04/06/04

Back/Bicep

HS Iso Lateral Row
90 x 20
180 x 12
270 x 8
180 x 12

Lat Pulldown
145 x 10
175 x 8
205 x 5

Cable Row
145 x 10
175 x 8
205 x 6
235 x 4

DB Row
70 x 10
80 x 8
90 x 8

Preacher Curl Narrow grip sup Wide grip rest 30 seconds between
60 x 10 x 8
80 x 7 x 3
60 x 12 x 8

Hammer Curl
35 x 8
40 x 6
42.5 x 4

Reverse Grip Cable Curl
40 x 12
70 x 8
85 x 8

Shrugs
135 x 12
225 x 10
225 x 10

Felt pretty good. Some strength starting to come back.

Modified HIIT 1 minute at 12:00 mile rotating with 1 minute at 7:00 mile for a distance of 1 mile.

Bike Level 4 for 2 miles

GrumpyTX
04-08-2004, 07:52 AM
4/8/04

Bike 5 minutes on level 4 for warmup. Stretched.

Legs

Squat
135 x 15 ATF
225 x 8 ATF
315 x 8
225 x 8 ATF

Leg Press sup with Calf Press
180 x 12 single leg x 20 single leg
360 x 10 double x 10 single leg
540 x 8 x 15 double
720 x 6 x 10

Leg Extension
170 x 15
250 x 10
250 x 8
250 x 8

Seated Leg Curl
175 x 12
250 x 8
205 x 12
190 x 12
175 x 12

Seated Calf Raise
90 x 15
180 x 10
270 x 6
180 x 10
90 x 25

Bike 4 miles on level 4. Medium intensity.

Felt a little tired. Only had 3 hours sleep last night due to late playoff hockey game and daughter woke up. Kept me up until 0100-0115. Woke up and headed to the gym at 0400.

rookiebldr
04-08-2004, 08:20 AM
wow, 3 hours sleep and you pulled that did that workout. You are hardcore. Nice squating, grumpy.

Teufelhund
04-08-2004, 08:33 AM
:withstupi

I can't even tie my shoes on 3 hours of sleep.

GrumpyTX
04-09-2004, 07:45 AM
Thanks rookie and Teuf. I rarely sleep over 5 hours so loosing a couple really doesnt affect me too much.

GrumpyTX
04-09-2004, 07:50 AM
4/9/04

Chest/Shoulders

Incline BP
135 x 15
185 x 8
205 x 5

Decline BP
135 x 10
205 x 8
135 x 15

Dip Machine
240 x 15
300 x 10
330 x 8
330 x 8

Fly Machine
105 x 15
135 x 8
165 x 8
195 x 6

Military Press
135 x 10
175 x 4
155 x 5
135 x 10

Rear Delt Machine
20 x 15
40 x 10
60 x 6
40 x 10
20 x 12

Cable Front Raise
25 x 10
25 x 8

Side Delt Machine
40 x 20
55 x 15
70 x 12
85 x 12


Modified HIIT. Jog 12 minute mile for 1 minute then swith to 7min mile for 1 minute. Distance 1 mile.

Ran out of time for remainder of cardio.

GrumpyTX
04-12-2004, 07:45 AM
4/11/04 pm workout

Changing it up again. Making more time for Cardio.

Full Body

BP
135 x 15
225 x 8
245 x 4
265 x 3

Military Press
135 x 12
175 x 6
155 x 7
135 x 8

HS Iso Row
180 x 12
270 x 8
360 x 4

Lat Pulldown
160 x 8
190 x 6
220 x 3

BB Curl
80 x 10
90 x 6
90 x 6
80 x 8

Skullcrusher followed by CGBP
60 x 15 x 15
70 x 12 x 15
90 x 8 x 12

Shrugs
135 x 15
225 x 6
225 x 7
135 x 12

Leg Extensions
155 x 15
200 x 15
250 x 10
250 x 10

Seated Leg Curl
145 x 12
175 x 12
250 x 8
205 x 10

Seated Calf
90 x 15
180 x 8
135 x 15
135 x 15

Plan on full body workouts 3x per week. I will be swapping exercises out such as preacher curls instead of BB Curls and then the 3rd workout that week will be dumbell curls. Squats and Deads will be added into one workout per week.


Workout took 1:20. Gives me 40 minutes of Cardio time each workout. Did not do Cardio last night since I wanted to get back early to watch a hockey game.

rookiebldr
04-12-2004, 08:35 AM
Nice strength esp on those HS ISO Rows.

GrumpyTX
04-12-2004, 08:48 AM
Thanks Rookie.

I love that machine. I do them palms down elbows up just below shoulder height. Really squeeze the shoulder blades together at the top and try my hardest to get my elbows to touch.

Strength is starting to come back. Seems that I have more strength when I workout in the pm versus the am. Might try waking a little earlier and eating a good meal before the am workouts.

rookiebldr
04-12-2004, 09:13 AM
Yeah, I love that machine too. I've been up to 3pps+some change for reps but I'll go for 4pps next bulk. I too generally use the palms down / both sides at once. I tend to have the elbows dropped below shoulder height so I'll try that next time to feel the difference.

GrumpyTX
04-14-2004, 07:50 AM
4/14/04


BP
135 x 15
225 x 8
265 x 3
275 x 1

Military Press
135 x 12
185 x 5
205 x 2
Attempted 225 but no go

Lat Pulldown
160 x 8
190 x 8
220 x 5
250 x 2

HS Row
180 x 10
270 x 8
360 x 4

Preacher CurlClose Grip rest 1 minute then Wide Grip
60 x 10 x 10
70 x 8 x 8
80 x 6 x 5

Bench Dip
BW x 15
+45 x 12
+90 x 10

Reverse Grip Pressdown
70 x 15
100 x 12
130 x 8

Shrugs
135 x 12
225 x 8
225 x 8
135 x 12

Leg Extensions
170 x 15
250 x 10
250 x 10
200 x 12

Seated Leg Curl
145 x 12
205 x 10
205 x 10
175 x 12

Bike for 4.1 miles, 20 minutes.


Might start working out exclusively at night. Seem to have more strength at night versus 4am.

GrumpyTX
04-16-2004, 07:45 AM
4/15/04

BP
135 x 15
225 x 8
265 x 3

Machine Dips
240 x 15
300 x 10
330 x 10

Military Press
135 x 12
205 x 2
175 x 4
135 x 10

Rear Delt Machine
50 x 15
40 x 15
20 x 15

Cable Row
160 x 10
190 x 8
220 x 8

HS Row
180 x 12
270 x 8
360 x 5

BB Curl
70 x 12
80 x 8

Hammer Curl
30 x 8
40 x 6

Rope Extensions
70 x 20
100 x 15
115 x 10

Cable Pressdown
115 x 12
130 x 12
145 x 10

BB Shrugs
135 x 12
225 x 8
225 x 8

Standing Calf
150 x 12
210 x 10
300 x 8

Jogged for a short period due to cramping in front of leg. 12 minutes, .87 mile, pace switching between 12min mile and 8min mile.

Swim: 5 laps(down and back) in olympic length pool.

GrumpyTX
04-20-2004, 11:01 AM
4/19/04

BP
135 x 15
225 x 8
265 x 4

Machine Dips
240 x 15
300 x 10
330 x 10

Lat Pulldown
145 x 12
205 x 8
220 x 5

Military Press
135 x 12
205 x 3
185 x 5

HS Row
180 x 10
270 x 8
360 x 5

CGBP
135 x 12
155 x 10
175 x 6

Bench Dip
BW x 12
+45 x 10

Preacher CurlNarrow Grip followed by Wide Grip
70 x 8 x 8
80 x 8 x 6
90 x 6 x 4

Rope Extensions
55 x 12
85 x 8
55 x 10
55 x 10

BB Shrugs
135 x 15
225 x 12
295 x 5

Leg Extensions
170 x 12
250 x 10
250 x 10
200 x 12

Seated Leg Curl
145 x 12
205 x 8
205 x 8
175 x 10

Seated Calf
90 x 15
180 x 8
135 x 12


Gym was very busy. Lots of folks standing around talking on the machines. Saw one group of guys (3) hit on 4 different girls. Same group was doing squats on the smith machine with 405 pounds but were not even going 1/4 way to parrallel. Seemed like a huge waste of effor to me but they sure were grunting and groaning alot.

Ran for 1 mile -- 12 minutes relaxed pace. (calves were cramping up)
Biked for 12 minutes.

Saint Patrick
04-20-2004, 12:27 PM
Damn that's one helluva session. Someone likes high volume.

lol @ the smith squatters. At least they were training legs, which is more than I can say for half the guys in my gym.

GrumpyTX
04-22-2004, 07:54 AM
Yep, they were at least putting an effort towards their legs.

GrumpyTX
04-22-2004, 08:00 AM
4/21/04

Incline BP
135 x 15
225 x 5
225 x 5
135 x 12

Squat
135 x 12 ATF
225 x 8 ATF
315 x 8 Parrallel

Military Press
135 x 12
205 x 2
185 x 5
135 x 10

HS Iso Lateral Row
180 x 10
270 x 8
360 x 5

Lat Pulldown
145 x 12
205 x 8
220 x 4

BB Curl
80 x 10
90 x 8

Bicep Machine
90 x 8
60 x 10

Skullcrushers
70 x 12
80 x 10
90 x 6

Tricep Machine
100 x 12
120 x 12

Seated Calves
135 x 12
180 x 8
180 x 8

DB Shrugs
60's x 10
90's x 10
110's x 8

Cable Shrug
140 x 12
215 x 12
215 x 12

Sat in dry sauna for 20 minutes.

Teufelhund
04-22-2004, 08:55 AM
Nice workouts.

Big o Boy
04-22-2004, 11:44 AM
sup grumpy. how old are you? Your putting up some impressive numbers for your legs and your BP and other workouts keep improving rapidly. Keep up the work man, I'll drop in more often.

GrumpyTX
04-22-2004, 01:44 PM
Hey. 31 years old. My numbers are going up pretty rapidly because I took a year off from Feb 03 to March 1, 2004 after the birth of my daughter.

I am still a little short of what I was lifting before taking time off but it is the last 50-75 pounds which normally take the longest to come back.

Thanks for stopping by.

Saint Patrick
04-22-2004, 01:56 PM
Nice Session Grumpy

ryuage
04-22-2004, 04:26 PM
why didnt you keep 315 atf! hehe

GrumpyTX
04-23-2004, 07:52 AM
Once I get to 315, I start to feel it alot more in the buttocks. Personally, I dont want a squatters rear. I think it is already big enough to begin with.

GrumpyTX
04-26-2004, 07:54 AM
4/23/04

BP
135 x 12
225 x 8
275 x 2

HS Decline BP
186 x 12
276 x 8
366 x 4

DB Side Lateral Raise
20 x 8
30 x 8
40 x 6

Side Lateral Raise Machine
70 x 15
85 x 10
100 x 10
130 x 8

Rear Delt Flye Machine
90 x 15
135 x 10
165 x 8
195 x 4

HS Row
180 x 10
360 x 5
410 x 3

CG Front Pulldown
145 x 10
190 x 8
205 x 5

DB Seated Curl
30 x 10
45 x 8
55 x 3

HS Seated Bicep Burn
45 x 20 (40 second break)
45 x 12 (1 minute break)
45 x 15

Rope Extensions
55 x 20
70 x 10
85 x 6

Reverse Grip Pressdown
100 x 15
130 x 10
160 x 8

BB Shrug
135 x 15
225 x 8

Cable Shrug
205 x 12
205 x 12

Cardio done.

Teufelhund
04-26-2004, 08:28 AM
nice shoulder work up there, Grumpy. 40lb lateral raise is awesome.

GrumpyTX
04-27-2004, 07:54 AM
Thanks Teuf.

GrumpyTX
04-27-2004, 08:00 AM
04/26/2004

BP
135 x 15
275 x 3
285 x 2

Military Press
135 x 12
205 x 3
185 x 5

DB Side Lateral Raises
30 x 8
35 x 8
40 x 5

Rear Delt Machine
50 x 10
60 x 8
70 x 6

Cable Row
160 x 10
205 x 8
250 x 5
295 x 2

HS Iso Row
180 x 12
270 x 8
360 x 5

Preacher CurlCG followed by WG. 1.5 minute rest between.
70 x 8 x 8
80 x 8 x 7
90 x 6 x 3

Skullcrusher
60 x 15
75 x 10
90 x 8

Rope Extensions
85 x 12
100 x 10
115 x 8

DB Shrug
80 x 10
90 x 10
100 x 8
110 x 8

Bike level 3 for 3.78 miles = 20 min.
Ab work done
10 minutes in dry sauna.

ryuage
04-27-2004, 11:11 AM
what kinda routine you on there grumpy.

GrumpyTX
04-27-2004, 11:15 AM
I dont follow any particular routine. I change up alot depending on what my body is telling me. I just changed it up again last night. It will go like this:

Mon upper
Wed lower
Friday upper

Mon lower
Wed upper
Friday lower

Monday upper
etc...

Right now I am maily focusing on keeping as much size during my cut. So far it is working out pretty well.

GrumpyTX
04-29-2004, 08:29 AM
04/28/04

Bike level 4 for 5 minutes
Stretching done.

Squats
135 x 10 ATF
225 x 8 ATF
315 x 8

Leg Press followed by Calf Press
360 x 12 x 15
540 x 10 x 10
720 x 8
810 x 4

Leg Extension
175 x 12
250 x 8
250 x 8
175 x 15

Single Leg CurlStanding machine
40 x 12
60 x 8
80 x 6

Seated Leg Curl
175 x 10
205 x 8
175 x 10

Seated Calf Raise
90 x 12
180 x 10
225 x 6
135 x 10
90 x 15

Modified HIIT on threadmill. 20 minutes on 5 incline. Walk/run.
20 minutes on elliptical trainer level 3
10 minutes on bike.

Cardio is much easier to do when hockey is playing on the tv :thumbup:


Weight 246.5 Havent lost as much as predicted but I think some of that was due to the creatine I was using and the water I was retaining. Finished up the creatine last Friday, so we will see how it goes.

GrumpyTX
05-03-2004, 08:06 AM
04/30/04

BP
135 x 15
225 x 8
275 x 2
135 x 12

Incline BP
135 x 10
185 x 8
185 x 8

Flye Machine
90 x 12
120 x 10
150 x 8

MP
135 x 15
135 x 10
135 x 10

Upright Row
60 x 15
80 x 10

Rear Delt Machine
40 x 12
60 x 10
80 x 8

BB Curl
70 x 12
80 x 10
90 x 8

Hammer Strength Seated Bicep
35 x 12
70 x 8
95 x 6
120 x 2

Bench Dips
BW x 15
+45 x 12

Rope Extensions
70 x 15
100 x 12
115 x 10
130 x 8

DB Shrugs
80 x 12
90 x 12
100 x 10
110 x 8

25 minutes cardio done.

GrumpyTX
05-03-2004, 08:27 AM
05/02/04

Leg Press
180 x 20
360 x 12
540 x 10
720 x 6
810 x 4

Leg Extensions
175 x 15
250 x 10
250 x 10
175 x 15

Seated Leg Curl
85 x 12 warmup
175 x 10
205 x 8
205 x 8
175 x 10

Seated Calf
90 x 15
180 x 10
225 x 8
180 x 10

Cardio Done. 35 minutes.
Run/jog HIIT type training. Level 5 incline 15:00
Elliptical. Level 3 20:00

Teufelhund
05-03-2004, 08:58 AM
good lookin' workouts in here, Grumpy.

GrumpyTX
05-04-2004, 02:20 PM
Thanks Teuf.

GrumpyTX
05-04-2004, 02:29 PM
05/04/04

Incline BP
135 x 15
205 x 8
225 x 6

HS Decline BP
180 x 12
270 x 8
270 x 8
180 x 12

Machine Flye
105 x 10
120 x 8
150 x 8
180 x 5

MP
135 x 10
205 x 2
185 x 4
135 x 8

DB Side Lat Raise
30 x 8
40 x 6
30 x 8

BB Front Raise
40 x 12
50 x 8
60 x 8

Rear Delt Flye Machine
90 x 12
120 x 10
150 x 8
180 x 5

Skullcrushers
70 x 12
80 x 8

Rope Extensions
85 x 12
115 x 10
130 x 8
100 x 12

Reverse Grip Pressdown
100 x 8
130 x 8
115 x 8
100 x 10

BB Shrugs
135 x 15
225 x 10
225 x 10
135 x 15

Abs done.
Cardio 15 minutes on level 5 incline HIIT Run/jog 1.5 min alternating.
Elliptical 15 minutes.

Settled on a routine.
Chest/shoulder/triceps
Back/biceps/legs

Alternating days 3x a week.

Example:
sun back
tues chest
thurs back

sun chest
tues back
thurs chest

Should work out well and since i rest no more than 1min30sec between sets, this should allow me adequate time for cardio each workout.

GrumpyTX
05-06-2004, 07:40 AM
5/6/04

HS Iso Row
180 x 15
270 x 10
360 x 6
180 x 12

Cable Row
175 x 10
205 x 8
250 x 6
175 x 10

Lat Pulldown
160 x 10
190 x 8
175 x 8

EZ Bar Curl Close grip followed by Wide Grip
70 x 8 x 8
80 x 8 x 7

HS Bicep Curl
45 x 10
70 x 8

DB Hammer Curl
30 x 8
40 x 8

Leg Press
360 x 12
540 x 8
720 x 8

Leg Extensions
175 x 15
250 x 10
250 x 10
175 x 15

Seated Leg Curl
160 x 12
205 x 8
220 x 8
160 x 12

Standing Calf Raise
150 x 15
210 x 12
300 x 8 (full stack)
180 x 15

Ab work done

Cardio 10 minutes on level 5 incline HIIT Run/jog 1.5 min jog/2 min run alternating.
10 minute run, no incline, level 5 speed

GrumpyTX
05-10-2004, 12:08 PM
5/9/04 Weight 241

BP
135 x15
275 x 2
225 x 8
135 x 12

HS Decline
180 x 12
270 x 8
360 x 6

Machine Flye
120 x 12
150 x 10
180 x 8
120 x 12

MP
135 x 12
205 x 1
185 x 3
135 x 10

DB Side Lateral Raise
30 x 10
40 x 6
35 x 8

Machine Rear Delt
50 x 10
70 x 8
70 x 8

DB Overhead Extensions
60 x 12
70 x 10
80 x 6

Skull Crushers
70 x 10
80 x 7

Rope Pressdowns
85 x 15
115 x 10
130 x 8 drop set
70 x 15

Single Hand Pressdown
40 x 12
55 x 8
40 x 12

AB work done

Cardio:
12 minute HIIT Level 5 incline jog 1.5 min, run 2 minute rotating
8 minute jog no incline speed = 10 minute mile
Stairmaster 20 floors in 7 minutes
Elliptical 15 minutes 60-65 steps per minute.

Loosing a little strength with the cut but not too bad so far.

Big o Boy
05-10-2004, 05:17 PM
Nice benching and Millies. All other is ace also. :thumbup:

GrumpyTX
05-11-2004, 08:25 AM
Thanks man.

GrumpyTX
05-11-2004, 08:35 AM
5/11/04

Lat Pulldown
160 x 10
190 x 8
205 x 8

Cable Rows
175 x 10
205 x 8
220 x 6

HS Iso Row
180 x 12
270 x 8
270 x 8

BB Preacher CurlCG followed by WG
60 x 12 x 12
70 x 8 x 8
80 x 8 x 7

DB Curl
30 x 8
40 x 6

Reverse Grip Cable Curl
55 x 12
70 x 8
85 x 8

Squats
135 x 12 (1 minute rest)
225 x 12 (1 minute rest)
225 x 12 (1 minute rest)
225 x 10

Leg Extensions
175 x 12
250 x 10
250 x 10
175 x 12

Single Leg Hamsting Curl
40 x 12
60 x 8
80 x 6

Seated Calf
135 x 12
180 x 8
225 x 6

JustinF
05-11-2004, 09:27 AM
:spam:

:lurk:

GrumpyTX
05-17-2004, 12:29 PM
5/16/04

Incline BP
135 x 12
225 x 5
185 x 8
135 x 8

HS Decline BP
180 x 12
270 x 8
360 x 3
270 x 8

Machine Flye
120 x 10
150 x 8
180 x 8
195 x 5

Military Press
135 x 10
185 x 4
135 x 8

DB Side Laterals
30 x 8
40 x 6

Rear Delt Machine
50 x 10
70 x 10

BB Front Raise
50 x 10
60 x 8
70 x 6

BB Shrugs
135 x 12
225 x 8
135 x 20

Bench Dips
BW x 20
+45 x 15
+90 x 12

Skullcrushers
60 x 15
70 x 10

Rope Pressdowns
70 x 15
85 x 12
100 x 10

Single Arm Reverse Grip Pressdown
40 x 10 x 5 (each arm, only set rest between**)

**I worked one arm for 10 reps, then other, then back to first arm. Continuous with only enough rest to do 10 reps.


Ab work done.
Cardio: Run 10 minutes on 10 minute mile. Walk 2 minutes prior and 2 after run. Total 14 minutes.
Stairmaster. 25 floors 7 minutes.
Elliptical 10 minutes on level 5. 60-65 strides per minute.



Cut has brought strength down some but not too bad. Current calorie range is between 1900 and 2200.

240 pds.

Teufelhund
05-17-2004, 12:47 PM
its lookin' good, Grumpy. :thumbup:

GrumpyTX
05-18-2004, 09:20 AM
Thanks Teuf. I need to go check out your journal, as well as some others SPAM, but been pretty busy lately so I only have enough time to update mine and check out a few threads right now.

GrumpyTX
05-18-2004, 09:28 AM
5/18/2004

Wide Grip Pulldowns
175 x 10
190 x 8
205 x 8
220 x 5

HS High Row
180 x 10
270 x 8
270 x 8

HS Front Pulldown
180 x 10
270 x 4
180 x 8

HS Lat RowPalms Down
180 x 12
270 x 8
270 x 8

BB Curl
70 x 12
90 x 6
80 x 8

HS Bicep Curl *Rest long enough to add/strip weights
65 x 10
75 x 8
45 x 12

(Biceps were completely exhausted before these)
Hammer Curl
30 x 10
40 x 5
35 x 8

Squats
135 x 20 ATF
225 x 10 ATF
315 x 6

Leg Press

540 x 8
630 x 8
720 x 6
810 x 4

Leg Extensions
175 x 15
250 x 10

Legs were pretty much exhausted so I stopped at 2 sets. Hams were not done due to all available machines in use. SLDL will be rotated into next leg day.

Seated Calf Raise
90 x 12
180 x 8
225 x 6
180 x 8

JustinF
05-19-2004, 02:54 AM
Nice work grumpy! You're a strong mofo!

GrumpyTX
05-20-2004, 08:07 AM
Thanks Justin. Trying to keep my strength up during my cut. Found that if I increase my calories by adding a protein shake per day every 3rd week, my strength doesnt drop as much as it would if I didnt. I cant wait till this cut is over. I feel small like I was back in high school.

GrumpyTX
05-20-2004, 08:14 AM
5/20/04

BP
135 x 15
225 x 8
225 x 8

DB Incline Press
60 x 8
80 x 8
70 x 8

Machine Dip
210 x 15
285 x 15
330 x 10

Military Press
135 x 10
185 x 4
155 x 8

Upright Row
135 x 8
155 x 8

Cable Front Raise
30 x 8
40 x 6 ---> 25 x 8

Cable Side Lateral Raise
25 x 8
30 x 6

Rear Delt Machine *Previously forgot to mention the weight is per arm.
50 x 10
60 x 8
70 x 6

BB Pullover sup with Skullcrushers
60 x 10 --> 60 x 12
80 x 8 --> 80 x 2 ??? dont know what happened here
70 x 10 --> 70 x 8

Rope Pressdowns
70 x 15
100 x 12
115 x 8

Straight Bar Pressdowns
115 x 10
130 x 10
160 x 8
175 x 6

DB Shrugs
90 x 10
100 x 10
110 x 8

ABS done.
Cardio: 1.63 miles = 20 minutes slow pace 12 min mile. All other cardio machines were in use.

Coke
05-20-2004, 11:47 AM
Doing some real fine work, pushing around good weights - looking great in here!

GrumpyTX
05-21-2004, 10:29 AM
Thanks CoCoa.

GrumpyTX
05-21-2004, 10:35 AM
I am really enjoying this cut. Noticed last night that my favorite vein, runs from neck over traps, and then down the front deltoid muscle has started to appear again. WOOHOO. So now I know the cut has helped me thin out my forearms, calves, neck region, and shoulers. I just wish it would hurry up and work its way down to my abs!!! Kinda normal though. Usually loose from the extremites first and it works its way inwards.

On a side note, my wife is down 15 pounds and 3% BF since March. Lost some muscle mass that irritated her, but she is okay with it. She is doing weight watchers and works out 3 times per week at a womans club called Curves.


:nod:

ryuage
05-21-2004, 12:49 PM
congrats on the weight loss, dont worry the abs will come eventually! hehe..

I believe I've seen one of those curves here some kind of womens only aerobics facility.

GrumpyTX
05-21-2004, 02:22 PM
Thanks.


Yeah, curves is actually pretty nice for ladies that dont want to have to figure out routines or machines and dont want to pay personal trainers.

They have machines there that run hydraulic shocks. The harder they try to lift, the more resistance. They move from one machine to the next but do 30 seconds worth of aerobic exercise between the machines.

JustinF
05-22-2004, 08:00 AM
Congrats on the great reults, both you and the Mrs. :clap:

GrumpyTX
05-24-2004, 07:33 AM
Thanks man.

GrumpyTX
05-24-2004, 07:40 AM
5/24/04 ( --> = drop set )

Incline BP
135 x 15
225 x 6
185 x 8 --> 135 x 8

HS Decline
180 x 15
270 x 8 --> 180 x 12
270 x 8 --> 180 x 10

BB Pullover
80 x 8
85 x 8

BB Military Press
135 x 12
205 x 1 (checking current max while on cut)
185 x 4

BB Front Raise
70 x 8
60 x 10
50 x 12

Machine Side Lateral Raise
55 x 15
85 x 12
100 x 10
115 x 8

Rear Delt Flye
135 x 12
150 x 10
165 x 8

CGBP followed immediately by Bench Dips
135 x 12 / BW x 15
135 x 12 / +45 x 12

Skullcrushers
60 x 12
80 x 8

Rope Pressdowns
55 x 12
85 x 12
115 x 8

Reverse Grip Pressdowns
115 x 12
130 x 8 --> 85 x 15

BB Shrug
135 x 15
185 x 12
185 x 10

Cardio 20 minutes run. 10 minute mile.

JustinF
05-24-2004, 02:43 PM
Wow, nice session man! That's a lot of volume.

GrumpyTX
05-25-2004, 07:51 AM
Thanks Justin. Yeah, I have always done alot of volume and it seems to work for me so I stick with it.

GrumpyTX
05-25-2004, 07:54 AM
5/25/04

Cable Row
175 x 10
220 x 8
250 x 6

HS ISO Row Palms down
180 x 12
270 x 8
270 x 8

Lat Pulldown
160 x 10
190 x 8
220 x 4

HS Pulldown
180 x 10
270 x 8
270 x 8

EZ Bar CurlClose Grip followed by Wide Grip
70 x 10 x 8
80 x 8 x 6

Hammer Curl
35 x 8
40 x 6
45 x 5

HS Bicep Curl
70 x 12
80 x 8
90 x 4


Cardio 20 minutes.

Coke
05-25-2004, 08:00 AM
...damn bro, you are doing great - nice back and bi work!

Teufelhund
05-25-2004, 12:15 PM
Really nice rows up there Grumpy.

JustinF
05-26-2004, 02:56 AM
Nicw work bro, as usual.

GrumpyTX
06-08-2004, 08:29 AM
Thanks gents.

GrumpyTX
06-08-2004, 08:37 AM
6/7/04

BP
135 x 15
225 x 8
265 x 3
225 x 5

Incline BP
135 x 12
225 x 3 -Drop-> 185 x 5


Machine Flye
120 x 12
165 x 8
195 x 6
225 x 3

MP
135 x 10
185 x 3
155 x 5 -drop-> 135 x 6

Side DB Raise
32.5 x 8
35 x 7
40 x 5

Front DB Raise
25 x 10
30 x 8
35 x 5

Rear Delt Machine
50 x 10
70 x 8
90 x 5

Skullcrusher
70 x 12
90 x 6
90 x 4

CGBP
135 x 8
155 x 5
135 x 6

Rope Extension
70 x 12
100 x 10
115 x 8 -Drop-> 85 x 8

Reverse Grip Pressdown
115 x 8
130 x 8
145 x 5

Shrugs
135 x 15
225 x 8
225 x 8
135 x 15

Abs work done.
Cardio: 15 minutes on elliptical, modified hit.

JustinF
06-09-2004, 08:28 AM
Nice work grump.

Coke
06-09-2004, 11:52 AM
Good chest shoulder and tricep day!

GrumpyTX
06-10-2004, 08:08 AM
Justin & Cocoa. Thanks. Felt good to be back in the gym after taking the time off for vacation. The soreness is almost unbearable, I said almost!

06/09/04

Cable Row
175 x 12
220 x 8
250 x 4
300 x 2

HS RowPalms down.
180 x 12
270 x 8
360 x 4

Lat Pulldown
175 x 10
205 x 6
220 x 4

BB Row
135 x 12
225 x 3 (had to stop, grip was going away)
135 x 12

BB Bicep CurlCG followed by WG
90 x 8 x 8
75 x 12 x 7

Hammer Curl
30 x 8
40 x 6
45 x 4

Reverse Grip Cable Curl
40 x 15
70 x 10
85 x 8

Squat
135 x 15
225 x 8
315 x 8

Leg Press followed by Calf Press
540 x 12 ---- x 15
720 x 8 ---- x 10
810 x 5

Seated Calf Raise
135 x 12
225 x 5
180 x 8

Standing Calf RaiseToes pointed inwards.
195 x 12
225 x 10

Cadio: Threadmill 1 mill. 10min 22sec.
Stairclimber 18 floors.

Coke
06-11-2004, 05:38 AM
GrumpyTX has got to be one of the hardest working bros around with back/biceps and legs too!

2 much 2 be 4 gotten man.

JustinF
06-11-2004, 09:17 AM
Damn, all that AND cardio too?!?! :bow:

GrumpyTX
06-11-2004, 03:38 PM
My little girl at the beach.

Jezmason
06-11-2004, 04:19 PM
Awwwwwwwww, how much can she bench? lmao

JustinF
06-11-2004, 04:23 PM
Awesome!! She's a cutie! You must be one proud papa!! :D

Jezmason
06-11-2004, 04:41 PM
I've got a little sister, and i know its not the same but after my mum having 9 miscarriages its great to see the them grow up

rookiebldr
06-11-2004, 09:29 PM
What a cutie. I have a girl too, she's the best! Now I just need to get her into lifting soon.

Your sessions are to the extreme. Very nice going!

Coke
06-12-2004, 11:23 AM
Nice pic Pops - ;)

GrumpyTX
06-14-2004, 10:30 AM
thanks all. She was god sent. We had 3 miscarriages before her.


I will post one of my son soon.

GrumpyTX
06-14-2004, 11:19 AM
Here is a shot of me and my son.

Taken two weeks ago on vacation.

http://www.wannabebigforums.com/attachment.php?attachmentid=11926

Teufelhund
06-14-2004, 11:48 AM
whoah man, seems like you've gotten a lot bigger! You've got a fine looking girl and boy, too. I can't wait until my boy is a little older and I can do stuff with him.

GrumpyTX
06-14-2004, 01:05 PM
Only appears that way Teuf.

This pic with my little girl was when I was 265. The one with my son was when I was 238.

I think it is the loss of the weight that actually makes me look bigger. Still holding around 15%-->18% bf but that is not bad since I am down from 21% when checked in March. Going to actually go and have the bf checked prior to my next bulk which is going to start July 1st.

My shoulders actually look almost non existant. That is due to the way I have my shoulders dropped down. Still need to work them more though.

Teufelhund
06-14-2004, 01:16 PM
yeah, bigger was not the best choice of words. More defined is what I should have said. Your arms have gotten a lot more shape to them.

GrumpyTX
06-15-2004, 08:17 AM
6/14/04

BP
135 x 15
225 x 8
265 x 2 --> 225 x 5

Incline BP
135 x 10
225 x 3 --> 185 x 8

Decline BP
135 x 12
225 x 5
185 x 6

MP
135 x 12
185 x 2
155 x 6

Upright Rows
95 x 12
115 x 10
135 x 8

BB Front Raise
50 x 10
60 x 8

CGBP
95 x 15
135 x 10
155 x 6

Bench Dips
BW x 15
+45 x 12
+90 x 10

Overhead DB Extensions
50 x 15
70 x 8

Rope Extensions
45 x 18
70 x 12
85 x 12
100 x 8


Cardio = 1 mile run 8min 34 seconds, Walk 5 min on #10 incline. Elliptical 15 minutes.

Focused70
06-15-2004, 09:54 AM
hey grump!

:spam:

nice upper bod day.

Stash

Coke
06-15-2004, 10:34 AM
Great push session, fine work!

JustinF
06-17-2004, 05:13 AM
Nice work grump!! Keep it up.

GrumpyTX
06-17-2004, 07:54 AM
Thanks gents.

06/17/04

BB Row
135 x 12
185 x 10
225 x 8

Deadlift Should do these first. Lost grip. May purchase straps. Could have gone heavier but I didnt think it was too bad since I have not performed a deadlift in probably 7 years.
225 x 10
315 x 3

Cable Row
175 x 12
220 x 8
250 x 5

Lat Pulldown
175 x 8
220 x 5 --> 145 x 10

HS RowPalms facing floor
180 x 12
270 x 8
360 x 4

HS RowPalms facing each other
270 x 8
180 x 12

Preacher Curl
70 x 8
80 x 6

Standing EZ Bar Curl
80 x 8
70 x 10

Hammer Curl
35 x 8
40 x 6

BB Shrugs
135 x 15
225 x 8
225 x 8
135 x 12

Cardio: 1.5 mile run. 10 minutes on elliptical.


I didnt have the energy for legs today due to only 3 hours sleep. Also, the summer crowd has moved in and the gym was extremely busy starting around 0500. Most of my workout was done between 0400-0500.

Coke
06-17-2004, 08:38 AM
Fine effort made on back and bi's bro.

GrumpyTX
06-21-2004, 08:19 AM
Thanks Cocoa.


06/18/04

BP
135 x 12
225 x 8
265 x 2 --> 225 x 5

Incline BP
135 x 10
225 x 5
185 x 6

Flye Machine
150 x 10
180 x 8
210 x 5

HS Decline
180 x 15
270 x 8

MP
135 x 10
185 x 3
185 x 4
185 x 3

Upright Rows
135 x 10
155 x 6

DB Side Lat Raise
25 x 8
30 x 6
35 x 6

DB Front Raise
25 x 8
30 x 6
35 x 4

Rear Delt Machine
50 x 12
70 x 8
90 x 6

BB Behind Neck Extensions
50 x 12
80 x 10
90 x 8

Tricep Machine
80 x 15
140 x 8
150 x 7

Rope Extensions
70 x 15
100 x 15
130 x 8

Squat
135 x 15
225 x 10
315 x 8
365 x 8

Threw squats into the mix since I didnt have time to do any leg work earlier in the week.

GrumpyTX
06-21-2004, 08:27 AM
06/21/04

Deadlift
135 x 12
225 x 8
315 x 1 (Grip failed. The weight felt light but I just didnt have the grip strength to hold it this morning)

Wide Grip Pulldown
175 x 12
220 x 8 --> 160 x 10

Cable Row
175 x 10
220 x 8
250 x 5

Squat
135 x 15
225 x 15
225 x 15

Leg Extensions
170 x 15
250 x 10
250 x 10

Seated Leg Curl
160 x 12
205 x 8
220 x 8

Standing Calf
210 x 10
240 x 10
300 x 8

BB Curl
80 x 10
90 x 8

HS Bicep Curl
90 x 8 --> 70 x 10

Ab work done.

Cardio = 5 mile bike ride.

JustinF
06-22-2004, 09:16 AM
Movin some big weights there man! :thumbup:

Coke
06-22-2004, 09:32 AM
You are pullin off some chaotic stuff mang - :D ...great work though - Keep it up!

GrumpyTX
06-23-2004, 09:43 AM
06/23/04

BP
135 x 15
265 x 3 --> 225 x 8

Incline BP
135 x 12
225 x 7 --> 185 x 7

HS Decline BP
180 x 15
270 x 10

Dip Machine
225 x 15
270 x 12
330 x 10
330 x 10

DB Shoulder Press
60 x 10
70 x 6

BB MP
135 x 12
185 x 1
135 x 8

Side Lat Raise
25 x 8
30 x 8

DB Front Raise
25 x 8
30 x 8

Rear Delt Machine Only 1 set. Have a slight twinge in my neck
70 x 10

Bench Dip
BW x 15
+45 x 12
+90 x 10

Pressdown
100 x 12
130 x 12
160 x 10
175 x 8

Reverse Grip Pressdown
100 x 10
130 x 10
100 x 15

Going to take a break till next Monday. Taking my son camping this weekend. Should be a good rest.

Teufelhund
06-23-2004, 09:46 AM
Thats great Grumpy! Can't wait until my son is old enough to do that kind of stuff. Have fun!

GrumpyTX
06-23-2004, 10:34 AM
Yeah Teuf, it is great.

We dont "camp" in the normal sense.

We go to places like this
http://www.katemcyrocks.com/

We will get down there on Friday and head to the river. There will be a ton of people out there with a bunch of kids and they will get to play while everyone else parties. We will then camp on Friday night and ride around the land in the jeep on Saturday. Head down to the river for a mid day cool off and then back to the trails. Party that night and head home sometime on Sunday.

My wife and daughter were wanting to go but I didnt think getting my little girl out in 90+ temps would be a smart idea. Especially since we are camping.

Teufelhund
06-23-2004, 10:47 AM
Oh wow, that sounds like a blast. Its too bad your daughter (and wife) can't come, but I agree with you. Doesn't look like the kind of place for a baby.

So do you have your jeep set up to go offroading in? I've got a Dodge Ram 1500 4x4 that I'm dying to put a lift on with big ol' knobby tires and stuff. Too bad I'm broke, lol.

GrumpyTX
06-23-2004, 11:14 AM
I just bought a new Rubicon last october. All I have added to it is armor protection from the rocks right now. Waiting on lift and tires.

The following link has a few pics of the one I traded in for the rubi. Also shows one pic of the rubi when it had 2017 miles on it. Pay attention to the pics, you can tell how steep the terrain is if you look at the angle of the trees or the jeep at the bottom.

http://www.lonestarjeepclub.org/rides/showgallery.php?cat=500&ppuser=519

It is alot of fun. My daughter went about 4 months ago and slept the entire time. Only reason they are not going this time is the 90 degree temps.

JustinF
06-25-2004, 03:03 AM
Oh wow, that sounds like a blast. Its too bad your daughter (and wife) can't come, but I agree with you. Doesn't look like the kind of place for a baby.

So do you have your jeep set up to go offroading in? I've got a Dodge Ram 1500 4x4 that I'm dying to put a lift on with big ol' knobby tires and stuff. Too bad I'm broke, lol.

w0rd. I have that same truck t-hound! 04 Hemi Quad Cab. I'll be doing a 4" lift this winter, and downsizing from the 20" rims to some 17 or 18's with a lot of meat! I know it's not an ideal off road machine given the size, but it'll still look sweet.

Sounds like a blast grumpy! Have a great time.

GrumpyTX
06-30-2004, 07:57 AM
06/30/04

BP
135 x 15
225 x 8
225 x 8

Incline BP
225 x 5
225 x 5

HS Decline BP
270 x 10
270 x 10
270 x 10

MP
135 x 12
205 x 2
185 x 5
155 x 7

BB Front Raise
50 x 8
60 x 8

Rear Delt Machine
70 x 8
70 x 8

Skullcrusher
80 x 12
90 x 8

CGBP
135 x 12
155 x 6

V Bar Pressdown
85 x 15
115 x 12
145 x 8
175 x 6

BB Shrug
135 x 15
225 x 10
225 x 10
225 x 10

Cardio: 13 minute run. 10 minute elliptical.

Focused70
06-30-2004, 08:35 AM
Volume looks great, grump. :)

Stash

Coke
06-30-2004, 10:25 AM
Great push work man.

JustinF
07-07-2004, 04:07 AM
Nice session back there. Everything going OK?

GrumpyTX
07-07-2004, 11:10 AM
Thanks Soba, Cocoa, Justin.

Everything is going fine. Just been busy at work and been camping the past few weekends. Only made it to the gym once last week. Should be able to make 2x this week.


07/07/04

Lat Pulldown
175 x 10
205 x 8
220 x 6
235 x 3

Cable Row
190 x 10
220 x 8
250 x 6
265 x 4

HS Row (palms down)
180 x 10
270 x 8
360 x 6
410 x 3

BB Curl
80 x 10
90 x 8
90 x 6

HS Curl
70 x 8
80 x 8
90 x 6
100 x 5

Reverse Grip Cable Curl
115 x 8
85 x 8

Cardio = 15 minute run on treadmill.

Teufelhund
07-07-2004, 01:23 PM
well, when you're doing 70 sets a workout, I guess 2x a week is OK! :p

JustinF
07-08-2004, 08:53 AM
:withstupi

:D

Teufelhund
07-12-2004, 01:31 PM
bump

Where are you Grumpy?

JustinF
07-14-2004, 05:28 AM
:withstupi

:D

GrumpyTX
07-16-2004, 08:55 AM
I am still here. Ended up getting some kind of stomach bug last saturday. Both me and my son were ill until late on Tuesday. Still not eating 100% and my energy is still way low. Getting back to the gym starting Sunday.

Need to catch up on some journals later today.

ryuage
07-16-2004, 09:42 AM
that sucks, hope you two feel better

Coke
07-16-2004, 10:27 AM
Missed you...get back in here soon with the sessions mang - :D

GrumpyTX
07-21-2004, 08:22 AM
Took it easy since I had a few weeks off. Didnt want to overdo it, but I am back. :clap:

7/21/04

BP
135 x 15
225 x 8
225 x 8

Incline BP
135 x 10
185 x 6

MP
135 x 10
155 x 6
175 x 4

DB Front Raise
30 x 8
35 x 6

Rear Delt Machine
50 x 12
70 x 12

Rope Extensions
85 x 15
100 x 12
115 x 8

Reverse Grip Pressdown
115 x 10
130 x 8


Dusted off my mountain bike and rode it for app. 15 minutes.

Coke
07-21-2004, 12:33 PM
Nice effort - stay on track bro!

GrumpyTX
07-27-2004, 07:31 AM
Thanks CoCoa.


7/23/04

Lat Pulldown
175 x 10
190 x 8
205 x 6

Cable Rows
190 x 8
205 x 8
220 x 6

HS Row (palms down)
190 x 10
270 x 8
360 x 5

BB Curl (WG followed by CG)
80 x 8 x 8
90 x 6 x 6
60 x 12 x 12

Hammer Curl
30 x 8
35 x 6
40 x 5

GrumpyTX
07-27-2004, 07:35 AM
7/27/04 Changing it up again.

Incline BP
135 x 12
225 x 6
245 x 3
185 x 8

MP
135 x 10
175 x 5
195 x 2
135 x 8

Cable Row
175 x 12
205 x 8
250 x 5

Lat Pulldown
175 x 8
205 x 6
220 x 3

BB Curl (WG followed by CG)
90 x 6 x 6
75 x 8 x 8

Skullcrusher
75 x 12
80 x 10
85 x 7

BB Shrug
135 x 12
225 x 10
225 x 10

Cardio = Bike 25 minutes. 6 miles. 90 ->104 rpm range.

Coke
07-27-2004, 07:58 AM
Fine couple of sessions dude...lol, looks like more and more people are getting the bikes in the mix.

GrumpyTX
07-29-2004, 08:40 AM
Cocoa: I use to ride all the time but one night I hit a large pot hole while going downhill and ended up flipping over the bars with my feet strapped in. I went over 2x before I could get my feet out and finally tossed the bike and rolled another 2x before stopping. I busted my knee, wrist, shoulder, watch, and right cheek. My bike was pretty much totaled. I had to "break" the rear brakes, bend the crank out, and bend a rim good enough to ride the 3 miles home. 1 shifter and 1 derailler are toast so now it only has 3 speeds. I robbed parts off my wifes bike so I can still ride it some but the forks are bent so it doesnt track straight.

I decided the use the stationary one at the gym since running is so boring and I want to keep riding so when I get a new bike I will be ready to go.


7/29

Bike 1 mile warmup.

Squats
135 x 12 ATF
225 x 10 ATF
225 x 10 ATF

Leg Press
8pps x 12
14pps x 6
18pps x 6

Bike 6 miles, 90-110 rpm, 25 minutes.


That was all. Took it really easy today since I havent worked legs in awhile.

GrumpyTX
08-04-2004, 08:04 AM
Cardio= biked for 10 miles around town. Fast pace.


Havent had a chance to get to the gym. I normally go at 0400 but my wife has been sick and taking medicine so I have been staying home in order to get up when my daughter does in the mornings. Should be able to make it into the gym Thurs. and Sat.

Coke
08-04-2004, 11:21 AM
...nice stuff bro, I've been getting the bike in lately and kind of like it more than the treadmill - Good leg work.

GrumpyTX
08-10-2004, 07:25 AM
Yeah, I find the bike to be alot more fun.

8/10

BP
135 x 15
225 x 8
225 x 8

Decline BP
180 x 15
270 x 10
270 x 8

MP
135 x 10
185 x 4
155 x 7

Upright Rows
80 x 10
90 x 6
90 x 7

Skullcrushers
80 x 8
90 x 7
60 x 15

Rope Pressdowns
55 x 12
70 x 8
55 x 9

Lat Pulldown
175 x 8
220 x 4
190 x 7

HS RowPalms down
180 x 12
270 x 10
270 x 8

BB Curl
80 x 8
80 x 6

HS Curl
70 x 8
95 x 4

DB Shrug
90 x 10
100 x 10

Cardio = bike 15 minutes around neighborhood. Fast pace.


Current weight 239.6

JustinF
08-11-2004, 06:05 AM
Nice work Grump. That's a lot of volume!

GrumpyTX
08-16-2004, 07:56 AM
Thanks Justin.

08/16/04

Squat
135 x 15 ATF
225 x 10 ATF
315 x 8
405 x 6

Leg Press Single leg
2pps x 10
3pps x 8
4pps x 6

Leg Extensions
170 x 12
250 x 10
250 x 8

Seated Leg Curl
175 x 10
220 x 10
160 x 12

Seated Calf
90 x 12
180 x 8
180 x 8

Cario= 5 miles on mountain bike. Various terrain. Med-Fast pace.

Coke
08-16-2004, 08:50 AM
Damn good leg workout!

GrumpyTX
08-16-2004, 12:43 PM
Your reply was for when only squats were posted. I had to run down to my jeep to get my journal. I edited the post above with the additional exercises. :D

JustinF
08-18-2004, 02:43 AM
Damn. That's a heavy leg day. Nice work man!

GrumpyTX
08-18-2004, 12:35 PM
Thanks Justin.

8/18/04

Incline BP
135 x 12
205 x 8
225 x 4
245 x 2

Machine Dip
240 x 15
330 x 12
330 x 12

Butterfly Machine (pec deck, whatever you call it)
150 x 12
180 x 8
150 x 8

BB MP
135 x 10
185 x 3
155 x 7
155 x 5

DB Front Raise
30 x 8
35 x 6
40 x 4

Cable Side Raise
25 x 10
30 x 8
25 x 8

Rear Delt Machine
50 x 10
70 x 8
60 x 8 --> 50 x 8

CGBP
135 x 12
155 x 8
175 x 4

Rope Extensions
40 x 15
55 x 10
60 x 8

Single Arm Pressdown (done on cable crossover machine)
25 x 12
55 x 8
65 x 6

Cardio = Bike. Level 4. 5 miles = 20 minutes. 102 --> 118 rpm.
Bike. Level 4. Hill mode. 2 miles = 10 minutes. 95 --> 116 rpm.

Total with cool down = 7.89 miles. 33 minutes.

GrumpyTX
08-20-2004, 07:24 AM
08/20/04

Deadlift
135 x 12
225 x 8
315 x 6

HS Row
180 x 12
270 x 8
360 x 4

Pulldowns
175 x 8
205 x 6
235 x 3

Cable Rows
190 x 8
220 x 8
250 x 4

BB Shrugs
135 x 12
225 x 10
225 x 10

BB Curl
80 x 8
90 x 8
90 x 6

Hammer Curls
30 x 10
40 x 6

Cardio = Bike. Hills program. 5 miles = 21min30sec.

Coke
08-20-2004, 08:32 AM
...damn mang, that sure is a lot of sets these past couple of days - Good stuff!

rookiebldr
08-20-2004, 09:33 AM
So how are you doing on your cut thus far? The volume is looking good and nice to see you're back to being 100% again.

GrumpyTX
08-20-2004, 04:18 PM
Thanks Cocoa. It is good to be back.

Thanks Rookie. My cut was going well but then when I hit 232 I started to feel small and decided to bulk back up a little. I am currently at 239 and I am going to do a very slow cut from here to try to retain some weight by replacing as much fat as I can with muscle. I guess you could call it "little man complex". I am old enough that being really cut is not something I am concerned with. I prefer size over definition. That does not mean I want to be fat either. I dont mind having a little fat around my waist but I do have my limits. I will never get close to 20% again, but mid teens dont bother me.

GrumpyTX
08-23-2004, 08:10 AM
8/23/04

Incline BP
135 x 15
225 x 8
245 x 3

HS Decline BP
180 x 12
270 x 10
360 x 3 (felt uncomfortable on my shoulder)

Dip Machine
330 x 12
330 x 12
330 x 12

BB MP
135 x 12
184 x 4
155 x 5

Upright Rows
135 x 8
135 x 8

DB Front Raise
30 x 8
35 x 6

Rear Delt Machine
70 x 10
80 x 8

Skullcrushers
80 x 10
90 x 7

Rope Extensions
100 x 12
115 x 10
115 x 10

Cardio = Bike Hills program. 5 miles = 20 minutes. 100-110 rpm.

JustinF
08-25-2004, 02:45 AM
Nice work grumpy. What is the dip machine? Is it the one with the handles on the side and you press them down?

Coke
08-25-2004, 05:22 AM
That is some intense biking, good session overall bro.

GrumpyTX
08-25-2004, 07:35 AM
Justin: Thanks. Yeah, that is the "dip machine". I like to use it because the handles are closer together than the regular dip station. The dip machine doesnt bother my shoulder but when I do regular dips, the front of my shoulder becomes painful and can last for days.

CoCoa: Thanks. I like the bike. The hills program is fun but it can get hard to keep the rpms up towards the end of the program.

GrumpyTX
08-25-2004, 07:38 AM
08/25/04

Squat
135 x 12
225 x 10
315 x 8
405 x 4

Leg Press
6pps x 10
8pps x 6
9pps x 6
10pps x 3

Leg Extensions
250 x 10
250 x 10

Seated Leg Curl
205 x 10
250 x 6
175 x 12

Seated Calf Raise
90 x 15
180 x 10
225 x 5
135 x 15

Cardio = Bike. Hills program. 20 minutes = 5.3 miles. 100-110 rpm (sustained 126 rpm for 4 minutes to insure minimum of 5 miles) HR max 129.

Teufelhund
08-25-2004, 08:43 AM
Thats a great leg day there, Grumpy. :thumbup:

JustinF
08-26-2004, 02:53 AM
No doubt. Damn, everything is strong. Nice work grump!

Coke
08-26-2004, 06:55 AM
Great power in them legs bro.

GrumpyTX
08-26-2004, 03:52 PM
Just posting this up before I have IT work on my comp. Want to have it for reference for a newer picture in about 1 month.

ryuage
08-26-2004, 04:06 PM
lookin big grump :) you bulkin up or cuttin up?

GrumpyTX
08-26-2004, 04:29 PM
Thanks for the comments guys.


Ryuage: Just holding steady now. That pic was around 244-->246 pounds. I dropped to 233 but felt small. I am holding steady around 236 --> 240. Figure I will stay there for awhile since I am married and I dont need to impress any women, a little extra bf doesnt really bother me. When I feel that I can cut and stay above 230 with a 10%-->12% bf, then I will do so.

GrumpyTX
08-27-2004, 07:41 AM
08/27/04

HS Lat Row (Palms facing down)
180 x 12
360 x 6
270 x 10

Deadlift
135 x 12
225 x 8
315 x 4
315 x 4 (Trying to build up grip strength, starts to fail at 4. Need to get straps to go heavier)

Cable Rows
205 x 10
235 x 8
250 x 6

Lat Pulldown
205 x 8
220 x 4 --> 160 x 8

BB Shrugs
225 x 10
225 x 10 (again, need straps to go heavier, by this time my grip is mostly gone)

DB Shrugs
80 x 12
100 x 8

DB Curl
35 x 8
40 x 6
45 x 5
50 x 4

HS Bicep Curl
70 x 10
90 x 7
100 x 6

Cardio = Bike. Hills program. Level 5. 20 minutes = 5.3 miles. 104 --> 116 rpm.

Coke
08-27-2004, 08:15 AM
Nice work big G! - stay large and in charge, lol...fine back and bicep effort.

JustinF
08-30-2004, 05:11 AM
Nice work grumpy. Strong lifts.

GrumpyTX
08-30-2004, 07:54 AM
Thanks gents.

08/30/04

Incline BP
135 x 12
225 x 6
245 x 3
245 x 3

DB Incline Press
70 x 8
80 x 6

Macine Dips
330 x 10
330 x 10

Butterfly Machine
120 x 8
150 x 8
180 x 6

BB MP
135 x 10
185 x 3
155 x 6

Cable Front Raise
30 x 6 --> 25 x 6

DB Side Lateral Raise
30 x 6
35 x 6
30 x 6

Rear Delt Machine
50 x 10
70 x 8
90 x 6

BB Overhead Extensions
70 x 12
80 x 10
90 x 8

Reverse Grip Pressdown
85 x 12
115 x 10
130 x 8 --> 85 x 25

Cardio = Bike. Hills program. 30 minutes = 7.34 miles. 98 --> 106 rpm.

rookiebldr
08-30-2004, 11:33 AM
Lots of volume I see. :)

I know the feeling about feeling small when you cut and I don't have nearly your mass. Whenever I cut I just feel smaller and I don't think I look any better. I guess if I was to stick to it and get really low I might see a good difference. However, keep up the work on getting bigger. :)

JustinF
08-31-2004, 02:55 AM
Nice session again grump. You're really working that cardio action, huh?

Coke
08-31-2004, 09:56 AM
Damn fine push day dude! - :thumbup:

GrumpyTX
09-01-2004, 07:32 AM
Thanks again gents. Yep, decided to try to build up my cardio a little more.

09/01/04

Squat
135 x 10
225 x 10
315 x 8
405 x 3

Leg Press
6pps x 8
8pps x 6
10pps x 3
4pps x 15

Single Leg Curl
35 x 15
50 x 12

Seated Leg Curl
205 x 8
205 x 8

Leg Extensions
250 x 10
250 x 10

Seated Calf
90 x 12
180 x 8
225 x 6

Standing Calf Raise
195 x 8
225 x 8

Cardio = Bike. Hills program. 4.6 miles = 21 minutes. 95 -->102 rpm.

Took it a little easy on the bike, my legs were pretty much exhausted.

Coke
09-01-2004, 09:58 AM
Very nice leg training mang!

ryuage
09-01-2004, 11:52 AM
:withstupi

and then cardio afterwards... hardcore :)

JustinF
09-02-2004, 02:47 AM
Crazy leg session, grump. Nice work. So are you doing the cardio moreso for cardiovascular conditioning rather than fat burning?

GrumpyTX
09-03-2004, 07:51 AM
Thanks Cocoa, ryuage, and Justin.


Justin, at that time I was more focused on cardio. I found myself getting a little winded after running with my sons football team on their 40's. They do eight 40 yard dashes at the end of practice and I ended up breathing harder than most of them and I was only running 1/4 speed. Sometimes being a football coach can be tough. LOL.

Now I have added in another form of cardio to try to burn some fat. We will see how that goes.

GrumpyTX
09-03-2004, 07:57 AM
09/03/04

Deadlift
135 x 12
225 x 10
315 x 4
315 x 5 (Grip felt better but I still need to pick up some straps)

HS row Palms facing down.
180 x 12
270 x 8
360 x 6

HS Front Lat Pulldown
180 x 8
270 x 6
180 x 10

HS High Row
180 x 10
270 x 8
180 x 12

HS Bicep Curl
80 x 12
105 x 6
90 x 8
80 x 10

Hammer Curl
30 x 8
40 x 5

Decided to switch it up a little from the standard lat pulldown and cable rows. My lats have not felt this exhausted in a long time. I could really feel the tension of the weight in my lats on the Front pulldown and the High Row. Will be rotating one of these machines into my normal routine each week. Still need straps for deads, 315 still feels light but I just cant keep ahold of the bar. It is a combination of grip strength and sweat. Hopefully pick up some straps before next week.


Cardio
Bike. Hills program. Level 4. 5 miles = 21 minutes
Stair Climber. Level 6. 21 floors = 5 minutes

Coke
09-06-2004, 05:39 AM
Good session bro...I've been adding the stairs in too as of late and they are a b$tch if you know what I mean.

akomabutisakama
09-06-2004, 04:36 PM
eat more man im 13 and 127 pounds and i eat way more than that try 2 chicken breasts instead of one and 2 whole eggs and 10 egg whites

JustinF
09-07-2004, 07:15 AM
Nice work grump. I hear ya, the HS Pulldowns really fry my lats. Good stuff!

GrumpyTX
09-08-2004, 08:01 AM
Cocoa: Yeah, the stairs can wear you out quick. I can run 3 miles without a problem but 20 flights of stairs and I am dang near puking.

JustinF: Thanks man. Yeah, I really like that machine, going to add it into my routine for awhile.

Akoma: ????? I eat plenty. I am 32 years old and my metabolism is not as quick as a 13 year old. I bet you would feel sick all the time if you actually ate as much as I do during the day. I just spread my meals out. I eat a fairly large breakfast, lunch, and dinner, but I have 2 additonal meals in the morning and 2 between lunch and supper. I have a total of 7 meals throughout the day and that is just a maintenence diet. When I cut, the meals stay the same but the food quantity or type changes. When I bulk, I eat 9 meals a day.

GrumpyTX
09-08-2004, 08:10 AM
09/08/2004

BP
135 x 15
225 x 8
275 x 2
135 x 15

Incline DB Flye
40 x 8
50 x 8
60 x 6

Machine Dips
330 x 12
330 x 12

BB MP
135 x 10
185 x 5
195 x 2

BB Upright Rows
135 x 10
155 x 5

Rear Delt Machine
50 x 12
70 x 8
90 x 6

CGBP
135 x 12
155 x 8
175 x 5

Bench Dips
BW x 15
+45 x 10
+90 x 8

Cardio = Bike. Hills program. 5 miles = 22 minutes. RPM 90 --> 110.

Leisure pace on the bike. I was going to move to the stair climber but I arrived at the gym late and by the time I finished with the bike all of the stair climbers were taken. In fact, every elliptical and every tread mill was also taken. I have never been at the gym pass 6:15 and I bet I wont be there that late again. Way too many people.

chops
09-08-2004, 08:35 AM
09/08/2004
I have never been at the gym pass 6:15 and I bet I wont be there that late again. Way too many people.



i hate that. happened to me last night.

the sons must be proud of their dad.

Wikked1
09-08-2004, 01:07 PM
Real nice benching! Could be worse......could have been waiting for the squat rack cause some curl jockey was curling in it! :D My gym's cardio eqipment only sees heavy rush hour stuff like that on Sat. Mornings.....when the cardio queens invade!

Coke
09-09-2004, 09:50 AM
Nice workout session GTX.

GrumpyTX
09-10-2004, 07:55 AM
Thanks Chops: I have a son and daughter and I sure hope they are proud.

Wikked: Seems the cardio queens start showing up right at 6. I did the stairs first today and then the bike. Between 6 and 6:15, all the cardio equipment but the bikes were in use.

Thanks Cocoa.



**Sorry I havent checked on everyones journal lately, been getting hammered here at work. I will catch up with them next week.

GrumpyTX
09-10-2004, 08:00 AM
09/10/04

Deadlift
135 x 12
225 x 10
315 x 8 I finally bought some straps. Need to figure out how to use them, took me a little time to get them wrapped. Thought of going 405 but decided to wait till next week.

Lat Pulldown
175 x 8
205 x 8
220 x 6

HS Lat Pulldown
180 x 10
270 x 4
180 x 8

HS Row Palms facing floor
180 x 10
270 x 8
270 x 8

BB Shrugs
135 x 15
225 x 8

EZ bar Preacher CurlCG followed by WG
70 x 10 x 10
80 x 8 x 8

Cardio:
Stair stepper. Level 7. 5 minutes = 21 floors
Bike. Hills program. Level 4. 21 minutes = 5 miles. 95 - 105 rpm.

GrumpyTX
09-13-2004, 08:11 AM
09/13/04

BP
135 x 15
225 x 8
275 x 2
225 x 6

Incline DB Flye
50 x 8
60 x 6
65 x 5

Machine Dips
330 x 10
330 x 10
330 x 10

BB MP
135 x 8
185 x 4
155 x 7

DB Side Lateral Raise
35 x 10
40 x 8
45 x 6

Rear Delt Machine
50 x 10
70 x 8
90 x 6

CGBP
135 x 12
155 x 8
175 x 5

Rope Extensions
70 x 15
100 x 10
115 x 10
130 x 7

Cardio = Stair climber. Fat Burn program (looked like a HIIT type routine with short intervals that were quick followed by slightly longer intervals at a slower pace. Legs and especially calves were on fire). 10 minutes = 32 floors.


Weekend was fun. I gave up drinking awhile back so I was the designated driver for my wife and her 6 friends on Saturday. Sunday was also a busy day so I over slept this morning therefore I limited my cardio time to just the stairs since I missed leg day last week.

Coke
09-13-2004, 08:37 AM
Real nice couple of efforts dude.

Wikked1
09-13-2004, 01:10 PM
Nice looking session! Impressive pressing. Being the DD has it's advantages though it's not much fun when you've got a carload of drunken fools...but let's see you were the driver for your wife and 6 women? you PIMP! :evillaugh

JustinF
09-15-2004, 02:50 AM
Nice couple sessions grump. I'd dare say you have more than 405 with the deads, pulling 315 eight times!

Mik
09-15-2004, 06:54 AM
Just poked my head in here Grump. You've got some great strength man. 405 is yours!

GrumpyTX
09-15-2004, 07:43 AM
Thanks Cocoa.

Thanks Wikked. Yeah, it was fun even being the DD. My wife + 5 good looking women and 1 other guy. Funny thing is, my wife was getting irritated because I was asked to dance 4 times that night by unknown women at the bar. The funny part is she was talking to one of her friends about it and said "I guess he's still got it".


Thanks Justin and Mik. I dont think 405 will be a problem but if you count the times I have deadlifted in my journal, then you will have counted the number of times I have deadlifted in my life. I can still feel some soreness in my back from last week so I might take it a little easier this week and try the 405 next week.

GrumpyTX
09-15-2004, 07:49 AM
09/15/05

Squats
135 x 12
225 x 10
315 x 8 (felt too tired for 405 this week)
135 x 20

Leg Press
6 pps x 8 calf x 10
8 pps x 8
10 pps x 4
4 pps x 15

Single Leg Curl
50 x 10
60 x 8
70 x 8

Leg Extensions
250 x 10
250 x 10

Standing Calf
210 x 8
255 x 6
150 x 15

Might need to switch back and leg day. Seems everyone is now doing legs on Wed. Both seated calf machines were in use by the time I got to calves after I had to wait app 10 minutes for a leg extension machine. If it occurrs again next week, then I will have to switch days.


Cardio = Bike. Hills program. Lvl 7 for 5 min + Lvl 4 for 5 min + Lvl 2 for 10 minutes = 20 minutes/4.6 miles.
Treadmill = Fast walk for 5 minutes. Medium pace run for 10 minutes. No distance recorded.

Coke
09-15-2004, 08:00 PM
Damn good leg workout mang.

Mik
09-16-2004, 06:21 AM
:withstupi

rookiebldr
09-16-2004, 08:15 AM
Yes, Wed is good for Leg day. ;)


Nice session. You only show pics of your upper body but I suspect with the weights your using there are tree trunks growing for legs.

Wikked1
09-16-2004, 08:57 AM
Sweet leg day man. That's some solid effort! Nice sqatting!

GrumpyTX
09-16-2004, 10:36 AM
Thanks gents.


Rookie, I will see if I can get a couple shots from a buddy here at work on his camera phone. Might take a day or two.

GrumpyTX
09-16-2004, 03:34 PM
Okay, leg picture. I had a hard time flexing them due to the soreness from yesterday. They are not too cut right now and unshaven so the def might not be there but here they are:

GrumpyTX
09-16-2004, 03:36 PM
O yeah, the lighting sucks also. They are more defined in person but that is the best pic we could get from his camera phone.

Mik
09-17-2004, 07:50 AM
I posted my response in the pics forum but dayummmmm!!!!!

Quads look great Grump!

GrumpyTX
09-17-2004, 07:58 AM
Thanks Mik.

GrumpyTX
09-17-2004, 08:07 AM
09/17/04

Cable Row followed by Pullup
175 x 10 x 5
220 x 8 x 5
250 x 6 x 5

HS Front Lat Pulldown
180 x 8
270 x 6
180 x 8

HS High Row
180 x 10
270 x 6 --> 180 x 10

HS RowPalms facing floor
180 x 10
270 x 8
360 x 6

DB Curl
35 x 8
40 x 6

Reverse Grip BB Curl
60 x 8
70 x 8
80 x 4

Hammer Curl
35 x 8

Arms were exhausted prior to curls. Did not do deadlifts. Back still feeling slightly sore.

Cardio:
Stair Climber. Fat Burn program. lvl 6. 10 minutes = 32 floors
Bike. Hills program. lvl 6. 20 minutes = 5.6 miles

Coke
09-17-2004, 08:11 AM
...treetrunks for days - :thumbup: , good back and bi effort.

rookiebldr
09-17-2004, 09:01 AM
Grumpy, I too posted my comment in you're thread, however it's worth mentioning again. Those are awesome tree trunks. I knew you were holding out on us. Well done indeed.

Wikked1
09-17-2004, 10:58 AM
Holy Damn man you've got some awesome quads going on there! No wonder you have such a killer leg day :thumbup:

JustinF
09-17-2004, 01:00 PM
Damn. You got some trunks on ya, don't you? Looking good mang!

GrumpyTX
09-20-2004, 09:46 AM
Thanks all. I guess I was blessed with good genetics for my legs. My twin sister was a track star in HS and she has some very muscular legs also.

GrumpyTX
09-20-2004, 09:52 AM
09/20/2004 ( --> indicates drop set)

BP
135 x 15
275 x 3 --> 225 x 6

Incline BP
225 x 4
185 x 8 --> 135 x 8

Incline DB Flye
40 x 8
50 x 8
60 x 6

Machine Dips
330 x 10
330 x 10

BB MP
135 x 8
185 x 3
155 x 6

Upright Row
135 x 8
135 x 8

Cable Side Lat Raise
25 x 8
30 x 8

Rear Delt Machine
70 x 8
70 x 8

DB Shrug
90 x 12
100 x 8
110 x 6

Skullcrushers
70 x 10
80 x 8

Bench Dips
BW x 15
+45 x 12
+90 x 10

Cardio:
Stair Climber. Fat Burn program. Lvl 7. 10 minutes = 38 floors.
Treadmill. Medium paced run. 10 minutes = .86 mile.

Mik
09-20-2004, 10:04 AM
Nice session Grump! Your bench looks strong man. *jealous*

JustinF
09-21-2004, 03:18 AM
Nice session grump. thanks for reminding me, I haven't done upright rows in ages, need to get back into those!

Coke
09-21-2004, 06:05 AM
Good work bro, did a lot of moves.

Wikked1
09-21-2004, 08:35 AM
Awesome session and stair climber to boot? Nice work man! That thing kix A$$!

GrumpyTX
09-22-2004, 08:19 AM
Thanks gents.

09/22/04

Deadlift
135 x 12
225 x 8
315 x 8

I didnt have the energy to go 405. Also need to figure out how to use straps correctly.

Cable Row followed by WG Pullups
175 x 12 x 5
205 x 8 x 5
220 x 6 x 5

HS Front Pulldown
180 x 10
270 x 5

HS High Row
180 x 10
270 x 8

Seated DB Curl
35 x 8
50 x 5

EZ Bar Curl
80 x 8 CG
80 x 8 WG
80 x 8 CG
80 x 6 WG

DB Shrug Drop sets
100 x 6 --> 90 x 6 --> 80 x 6

Cardio:
Treadmill: 12 minute jog
Bike: 11 min = 3 miles. Level 6 hills program.

Very low energy day. I was fairly tired probably due to allergies so I just gave it as best an effort as I could.

Also, switching back to Wed. There was only 1 other person doing back exercises today which was good. Need to see if anyone is doing legs on Friday.

Wikked1
09-22-2004, 08:21 AM
Solid workout dude......leg day on a Friday? DAMN man....that's rough.....Wednesday should be universally known as leg day in my gym......that's why I do them on early in the week but then again IF I had your quads I could manage quite well!

rookiebldr
09-22-2004, 08:51 AM
315 for 8 is great effort on the deads. I don't think my cardiovascular system could handle that! As for the straps, I hate them on deads. I can't get them on right to ensure a tight fit. I tried again this week it was horrible. However, a little chalk and I stuck like glue. :)

Coke
09-24-2004, 06:28 AM
Nice effort in spite of the low energy bro.

Mik
09-24-2004, 06:59 AM
315 for 8 is great effort on the deads. I don't think my cardiovascular system could handle that! As for the straps, I hate them on deads. I can't get them on right to ensure a tight fit. I tried again this week it was horrible. However, a little chalk and I stuck like glue. :)


I hate to admit it but I'd have to agree with Rook on two points.

a-I don't think I could handle 8 reps at 315. Nice work!

b-Chalk rules! I don't know if you've used it before but it really helps me with grip issues.

JustinF
09-27-2004, 04:22 AM
NBice work as usual grump.

GrumpyTX
10-04-2004, 08:39 AM
Thanks gents.

Took the last week off. My wifes grand-father passed away and we were extremely busy with the arrangements. He was 93 years old and ran marathons until his late 80's. He had his 70 year anniversary this past January and turned 93 on Sept. 23rd. Retired Lt. Col in the army and I was able to call Ft.Hood and get the color guard to come out and perform honors. He is now buried at the family farm along with the youngest in the family to pass away, my nephew Chase who died of unknown illness when he was 5 years old.

May they both rest in peace.

GrumpyTX
10-04-2004, 08:44 AM
10/04/04

BP
135 x 15
275 x 2
225 x 8

Incline BP
225 x 3
185 x 8
135 x 12

Dip Machine
330 x 12
330 x 10
330 x 10

BB MP
135 x 8
155 x 6
175 x 2

Upright Row
135 x 8
155 x 5
135 x 8

DB Front Raise
30 x 8
40 x 4 --> 25 x 10

Rear Delt Machine
70 x 10
90 x 6
70 x 8

Skullcrushers
80 x 10
90 x 5

Bench Dips
BW x 15
+45 x 12
+90 x 10

Cardio:
Stair climber. Lvl 7. Fat Burn program. 10 minutes=32 floors
Treadmill. Various speeds. 10 minutes = 1 mile

Forgot to add into last few sessions. Abs are being done 2x per week. Mon/Fri

Wikked1
10-04-2004, 09:46 AM
Real nice work dude....sorry to hear about the wife's grand dad !
So your split on this is chest shoulders & tris? Nice vloume!

Coke
10-05-2004, 08:24 AM
I feel for the family bro...good weight training and cardio day.

BIG C
10-05-2004, 10:08 AM
Sorry to hear about your loss!

Weights looking good!

JustinF
10-05-2004, 12:56 PM
Nice session grump. Sorry to hear about your family's loss.

GrumpyTX
10-08-2004, 09:13 AM
Wikked: Thanks. Yeah, Chest/Shoulders/Tris on monday ---> Legs wed. ----> Back Biceps friday.

Thanks CoCoa, Big C, and Justin.

GrumpyTX
10-08-2004, 09:23 AM
Missed Leg day since my wife was out of town and I cant leave a 6yr old and 1.5 year old at home alone at 0400. Will just make up for it next week.

10/08/04

Deadlifts
225 x 8
315 x 8 I was winded after this since I was off all last week.

Cable Rowfollowed immediately by WG-Pullups
175 x 10 x 5
220 x 8 (number of cable row reps) x 5 (denotes number of pullups)

V-Grip Pulldown
175 x 8
175 x 8

One Arm DB Row
75 x 8
85 x 8

EZ-BB Curl
80 x 8 CG
80 x 8 WG
90 x 8 CG
90 x 5 WG

HS Bicep Curl
45 x 12
70 x 8
95 x 5

Hammer Curl
35 x 8
40 x 5

DB Shrugs
90 x 8
100 x 8

Cable Rope Shrugs
150 x 12
215 x 10

Cardio:
Stair Climber: Fat burn program. Lvl 5 = 10 minutes = 32 floors
Tread Mill : 2 minutes walk, 8 minute run, 2 minute walk. Fast pace on both.
Bike: Lvl 6 = 7 minutes = 2 miles

Had to cut the cardio short, although this is more than I have bee doing, because my son had a program at school so I had to get home and get everyone ready earlier.


Overall it was pretty okay. I didnt have alot of energy. I also cut the number of sets per exercise down, which I am going to do with all bodyparts, in order to give more time for cardio. Going to cut down again to app. 225 and then slow bulk through the winter. Would like to hit 240 again by next summer but much leaner than what I am currently.

Coke
10-10-2004, 12:37 AM
Did quite good regardless...staying on track nicely man.

JustinF
10-10-2004, 07:19 AM
Looks like a good session to me bro.

GrumpyTX
10-11-2004, 08:27 AM
Thanks gents.

10/11/04

BP
135 x 15
275 x 2

Incline DB Press
70 x 10
85 x 6

Flye Machine
135 x 12
180 x 8

Dip Machine
330 x 12
330 x 10

BB MP
135 x 10
185 x 3

DB MP
60 x 8
70 x 3

Seated DB Side Lat Raise
30 x 8
35 x 6 + 6 standing

Seated DB Front Raise
25 x 8
35 x 8

Rear Delt Machine
70 x 10
90 x 8

Bench Dips
BW x 15
+45 x 12
+115 x 8

Rope Extensions
55 x 12
70 x 8

BB Shrug
225 x 12
225 x 12

Cardio:
Stair Climber: Fat Burn Program. Lvl 6 = 10 minutes = 34 floors.
TreadMill: Walk 2 minutes, run 15 minutes, walk 1 minute. Total = 18 minutes.
Bike: Lvl 6 = 7 minutes = 2 miles.

Coke
10-11-2004, 09:43 AM
Fine effort Grump - keep it up.

txterry
10-11-2004, 01:42 PM
Nice journal Grumpy!
Great session today
Sorry about the loss to your family

GrumpyTX
10-13-2004, 07:37 AM
Thanks CoCoa.
Thanks txterry. Glad you liked my journal and I appreceiate the condolences.


10/13/2004

Squats
135 x 10
225 x 8
315 x 8

Hack Squats First time ever doing these. Substituted leg press. I like them.
1pps x 12
3pps x 8
4pps x 6

Leg Extensions
200 x 10
225 x 10
250 x 8

Lying Leg Curl
110 x 10
140 x 8
160 x 6

SLDLI forgot how much I love these. Took it easy today since it has been awhile
135 x 12

Standing Calf Raise
195 x 8
240 x 8
300 x 8 --> 150 x 20

Cardio: Passed on stair climber due to energy in legs was gone.
Tread Mill: 2 min walk, 10 min run, 1 min walk
Bike: Hills program. Lvl 5 = 10 min = 2.7 miles


Felt pretty good. This has to be my favorite day of the week. I have always enjoyed working out legs more than any other bodypart.

ryuage
10-13-2004, 07:43 AM
nice leg session, I love the hack squat machine... only have one at the on post gym =\ usually hit the weights at my off post one...

ectx
10-13-2004, 08:10 AM
HA! Must be something in the air...yesterday Teufelhund and I decided to do hacks after full squats. Ouch. Good looking workout. I can see why your legs are big. I also like your approach to cardio. I may try 10 minutes on different machines to kill the monotony.

Wikked1
10-13-2004, 08:16 AM
DUDE if I had your quads I'd like leg day a whole lot more myself! Nice work ! Impressive hacks!

Coke
10-13-2004, 10:07 AM
Damn good leg work...awesome - :thumbup:

txterry
10-13-2004, 10:59 PM
Nice leg day Grumpy. Awesome weight on those extensions. Your quads must be feelin good.

Mik
10-14-2004, 06:41 AM
Awesome leg day Grump! So that's why those trunks look the way they do.

GrumpyTX
10-15-2004, 07:47 AM
Thanks all. I have always loved leg day and I really love the feeling the days after. I like hack squats. Might have to start alternating between them and leg presses on leg day.

10/15/04

Cable Rowfollowing immediately by Pullups
175 x 10 x 6
220 x 8 x 6
250 x 6 x 6

Reverse Grip Pulldown
160 x 8
190 x 8

HS RowPalms facing floor
180 x 12
270 x 8

HS Lat Pulldown
180 x 8
180 x 8

DB Pullover
70 x 8
75 x 8

Seated DB Curl
30 x 8
45 x 6
50 x 3

Preacher Curl
70 x 10
80 x 6

Hammer Curl
35 x 6 --> 30 x 6

**DB Side Raises**
30 x 10
35 x 8
40 x 8

BB ShrugsBehind back followed by front
135 x 10 x 10
225 x 8 x 10

**Incline BP**
135 x 12
185 x 8
205 x 3 --> 135 x 8

Rope Cable Shrugs
145 x 15
175 x 10
205 x 15
(Dont know if anyone has heard of these but I was messing around one day and got to thinking of ways to stress the traps. I take the rope and attach it to the low postion of the cable crossover machine. I then stand about 2 feet away with my hands pointing down the cable towards the weight. I then squeeze the shoulders back and up too apply stress on the traps. It feels real good and my traps have been sorer the last couple of times after doing these)

**I feel my chest and shoulders are lagging due to the lack of work I use to give them since I had pain in my shoulder. I am going to throw an extra exercise in each week to try to bring them up some.



Cardio:
Stairclimber: Fat burn program. Lvl 7 = 38 floors = 10 minutes
Bike: Hills program. Lvl 7 = 2.8 miles = 10 minutes

I knew I had to cut cardio short since my wife had to get up earlier to get too work for a meeting so I increased the level 1 point to work a little harder. Gonna try to increase a lvl point each week during my cut.

Wikked1
10-15-2004, 09:52 AM
NICE bunch of work there dude! Big time volume! I've noticed my traps development surge a bit since I started BO rowing....some guys like doing those shrugs in a standing calf raise machine. doesn't feel right to me but....Solid work!

Coke
10-15-2004, 10:00 AM
Over a dozen movements!!...wow mang, lol - good work.

Mik
10-15-2004, 10:01 AM
Those cable shrugs sound interesting I'll have to give them a try. I could never do shrugs behind the back due to my enlarge squatter's ass getting in the way. :moon:

Nice work all around Grump!