View Full Version : teh chronicles

03-19-2004, 10:33 PM
Official Started Date: March 1, 2004

03-19-2004, 10:45 PM
Good luck on the goal of 160. Short term ones are great keep adding 15 pounds at a time and you'll be a monster before you know it.

Saint Patrick
03-19-2004, 11:55 PM

03-21-2004, 11:52 AM
March 21, 2004

today was arms and shoulders.

i did bb military for the first time today, and i liked it better than the db ones i was doing. felt kind of tired while working out, and i feel i didn't work out biceps and triceps hard enough.

bb military 2x8x55, 2x8x45
bb curl 2x8x55, 2x8x45, some more too don't remember weights
skullcrushers ezbar w/15lbs
triceps rope pushdown 2x8x70
close grip bench 3x8x45

workout seemed kind of random. the only exercise that was structured was the military. i just kind of floated around doing the listed exercises. got a pretty good pump, and was feeling tired. ate alot a couple minutes ago.

legs on wednesday. must eat.

03-23-2004, 02:27 PM
tomorrow is leg day. planning to do some squats, calf raises, leg curls, and i'm thinking of adding in leg extensions, if i have time and energy.

hopefully i'll be able to squat 110x8x3 tomorrow no problem. 100x8x3 last week was ok, so i think i should be able to handle it.

i ran up a lot of stairs today cuz of lab, and my legs felt good. nice and powerful


03-24-2004, 01:05 PM
March 24, 2004

today was leg day.

squat 2x8x95, 1x8x105
calf raises 3x8x?
leg curls 2x8x30
leg extension 2x10x70

today was a good workout. :thumbup: but it started out scary

i warmed up a little on squats with no weight, and i figured i was ready, so i put on 95 and i did a rep. i went down too fast though, and i felt this sharp pain in both my knees. i was like NOOO!! but it wasn't bad or anything, and i finished off my sets.

worked pretty hard. i must now eat a lot. :)

03-27-2004, 07:34 PM
March 26, 2004

did chest and back yesterday.

i did flat bench instead of decline. i think i'll do flat from now on.

i was upset at first, cuz i could only bench 115 like 6 times. i did 125x6 last week, and i was hoping to do 130. but alas... no strength or energy. my last rep on my last set, i totally died, and my spotter just took over. :D

pullups were good, but i can't do any pracitcally. did like 3x8 using my toes on a bench to help me actually do some.

deads i hurt my back a little on the first set. the next set i really concentrated on keeping my back straight and arched, and the pain went away. i did 3x9 i think.

i've been weighing myself this week alot, and i've been fluctuating from 150-155. i think i officially gained 5 pounds :)

tomorrow is arms and shoulders. i'm looking to really hit shoulders hard tomorrow.

03-29-2004, 02:15 PM
March 28, 2004

today was arms and shoulders.

ez bar curls 3x8x25+bar
tricep pushdown 3x8x70 (i think. it says "7" on the machine )
bb military 3x8xbar
lateral raises 3x8x10
dumbell shoulder press 3x8x10
some CGBP, preachers, and skulls tossed in intermittently

my shoulders seem to be really lagging kind of. i mean, i can hardly lift anything. doing dumbell press with the 10 pounders slays me so quick. i don't get it... and the military BB with the bar killed me as well. i must just have really weak shoulders.

triceps pushdowns felt really good today. i learned how to really isolate the triceps, and not use so much of other muscles and stuff.

03-31-2004, 12:59 PM
a little :spam: for the journal and some thoughts on why your shoulders may be lagging somewhat . My theory about shoulders says that in almost every lift you are involving the delts in some form........chest and back movements and then by then time you get around to actually working them they are pretty beat up. Thinking back I used to hAet doing shoulders,they ached ,they burned,everything was weak and then all of the sudden they started coming along......once that happened I realized the work was paying off.....I would say that my shoulders are now my best body part and that they seem to respond better than almost everything else....weird how it works but stick with your goals.....you'll make great progress.

03-31-2004, 03:34 PM
thanks wikked! that's exactly the way i feel right now, my shoulders burn after like 8 reps and they're so weak too. can't wait till they start picking up :)

March 31, 2004

today was leg day.

squats - 3x8x110 (tried the form in this video, and i think it worked my lower back a lot more too)

calf raises - 3x8x??? ( not sure how much weight, but i worked them out good today)

leg curls - 3x8x30

leg extensions - 3x8x90 ( my quads looked huge in the mirror while i was doing these :D

good workout overall. i feel i worked my legs pretty good. i ate a can of hormel chili, can of tuna, some white rice, a banana, some tortilla chips, some assorted raw vegetables, and maybe 3 cups of soymilk. my after workout meal is the biggest of the day by far... must somehow eat more...

03-31-2004, 03:34 PM
good luck man. my advice: start eating a helluva lot.

03-31-2004, 03:40 PM
thanks RBB. eating is probably my weakest link right now. i think it's coming along though.

04-01-2004, 07:05 AM
Oh one more thing......if you want to gain weight you must eat over your maintenance calories consistently.....day in and day out.....you have to count calories and you have to be just like a fat person on a dit.....you need to count calories religiously....and eat ~ 500 extra calories per day if you want to gain weight. Use www.Fitday.com it can be a great help in addition to training.

04-01-2004, 09:04 AM
sweet :)

04-02-2004, 02:01 PM
Friday April 2, 2004

today was chest and back.

flat bench press 1x8x120, 1x6x120, 1x4x130, 1x4x120
*i barely finished my first set, needed some help on the last rep. i was so sad :(

deadlifts 3x8x90
*did 90lbs today. felt good. i think i'll do 100 next week, make some more progress.

pullups/lat pulldowns 3x8x90/body
* i can't do any pullups. i did three. :( i did the lat pulldown machine, and then i did like 2 sets of pullups using a bench to help me up.

pec deck 2x8x50

BB shrugs 3x8x100
*really upped the weight for the first time, usually did DB like 35lbs.

DB rows. 3x10x~35-45
*these felt good. i think i'll do these as my rowing exercise now :)


overall good workout. got a killer pump which always feels good. i weighed myself at the gym using their accurate scale, and i was at 154lbs, and then i came home and weighed myself and i was 150. sometimes i'm 155 at home, which means i'd be 160 at the gym!! :D i'm close to my goal, but i don't look that much different lol :)

my shoulders feel like they have more definition too, which is good. looking forward to arms and shoulders on sunday.

04-04-2004, 04:27 PM
Sunday April 4, 2004

arms/shoulders today.

ezbar curls 3x8x30+bar ( i really upped the weight today on these from last time )
concentration curl 1x8x15 ( these and preachers were to "finish off" my bis
preachers 2x4x10+bar

tricep rope pressdown 3x8x70-90 ( i kind of did killers on these down to 50lbs )
skulls 3x8x20+bar

military 3x8x50 ( i gained 5lbs from last time :D )
lateral raises 3x8x10
dumbell presses 2x8x10


shoulders still are depressing me. lol :D i forgot to do upright rows for shoulders today, i was going to try those instead of lateral raises. next time...

good workout overall.

after reading an article chris mason posted, i realized i need to eat a lot more. like a LOT more.

oog. must eat... :)

04-07-2004, 03:15 PM
Wednesday April 7, 2004


atf squats 7x110, 4x110, 8x100
***110 was feeling pretty heavy, could only do 4 reps the second time. my lower back was REALLY feeling it.

calf raises(lever) 8x110, 10x120, 10x130
***tried upping the weight more than previous times.

leg curls 8x25, 8x30, 8x30

leg extensions 8x90, 8x90, 8x100
*** tried 100 today


overall good workout. weighed myself at the gym, and it said 155! :D yay! and after my workout i ate a whole bunch, and i weighed myself on my home scale, and it said 155, which means 160 at the gym scale!!! oh yeah! :D lol. i'm almost up to my goal, and i don't look that much different. hmm...

i'm gaining weight which is good. i bought some oatmeal today and ate some. bland stuff, but very healthy, etc.

my belly is getting big though. :( i think i'm getting fat around the midsection. nothing serious, but i think i'll definitely need to start doing some running and ab work. i do crunches every now and then, and hopefully that will help.

looking very forward to chest and back on friday. :)

04-07-2004, 04:54 PM
Nice workouts Jotosuds! You'll soon reach your target weight, just keep eating like a machine! I have some fat around my midsection also, its all good though. After packing on some more muscle I'll attempt a cut. :p Keep up the good work!

04-07-2004, 05:50 PM
nice job on the atf squats man. i've been thinking about incorporating some of those again

04-07-2004, 06:01 PM
wibble: thanks dude! eat eat eat... :D

RBB: yeah the squats are great stuff. those and deads make me woozy and out of breath like no other, which is good i think :)

04-09-2004, 04:04 PM
Friday April 9th, 2004

CHEST & BACK :drooling:

flat BB bench - 8x120, 4x130, 5x120
*** the final rep on second set slew me, could only do 5 on the third set

flat DB bench - 10x30, 10x30

incline DB bench 10x25, 7x25
*** to "finish off" my chest i guess

deads - 3x8x100
*** finally broke into triple digits :D they felt good, but i felt like i had a harder time keeping my back arched. i rubbed against my right shin a couple times, and they were kinda bleeding. i'll have to be more careful next time.

pullups - 3x~8
*** i can't do pullups for crap :cry: i could only do 3 on my own. the rest of them i did using a bench under me for support. it's been 3 weeks and no improvement on the pullup front... :help:

DB rows - 3x8x35


overall very good workout. i think this was my best so far. i actually did more than flat BB bench, doing more exercises. i felt good on all the exercises and was breathing hard for most of the workout, esp after deads.

i weighed myself after, and i was at 156! :cool: good stuff. ate a lot. i need to start working abs as well, thinking of just doing crunches and leg raises randomly throughout the week.

arms and shoulders on sunday should be sweet :smoke:

04-09-2004, 04:14 PM
Nice job Jotosuds! You'll be 160 in no time! :thumbup:

04-09-2004, 04:20 PM
wibble: yeah but then i'll have to make a NEW goal... :cry: :D :thumbup:

04-11-2004, 01:01 PM
Sunday April 11, 2004


EZ-bar curls - 3x8x30+bar

DB skulls - 3x8x15
*** i really like these, better than BB skulls for me.

tricep rope pushdown - 3x8x80-90

BB military - 3x8x55
*** finally using 5's on each side instead of 2.5's :)

DB shoulder press - 2x8x15
*** graduated from the 10's finally :)

Lateral raises - 2x6x15
*** i can't do the full ROM with the 15's yet, just kinda did 1/4 raises

upright rows - 2x8x45

shrugs - 2x8x30

farmer walks - 50lb DB
***these RULE for forearms! i tried them after reading on the forums that they were good, and holy cow these are sweet! :bow:


very good workout i think. after a couple sets of bi and tri exercises, i had a really good pump. all the exercises felt like they were really working and burning. and those farmer walks are awesome :D

weighed myself after, and i was at 157.5!!! :strong: :)

legs on wed, looking forward to it

04-11-2004, 02:14 PM
Nice job Jotosuds! Soon be time to start shooting for 170lbs! I'll be doing the same. ;)

04-14-2004, 01:26 PM
Wednesday April 14, 2004

LEGS :whip:

ATF squats - 8x120, 5x120, 4x120, ~5x110
*** started 120 for my reps, felt good actually finished 8 the first set.

calf raises - 3x10x~100 something pounds
*** felt really lazy on these

leg curls - 3x10x30
*** felt really lazy on these as well :drooling:

leg extensions - 1x8x90
*** i did one set, then decided to quit


workout was meh except for squats. i didn't feel very energetic at all, and i was giving up fast on the other lifts. how sad :cry:

i forgot to weigh myself as well. doh.

but last night, i weighed myself and i was freaking 160! :cool: but

but then i weighed myself this morning and i was like 153. lol. :D

now i'm going to eat some spagetti, soy milk, apple, and some other stuff.

chest and back on friday better be good, or else i'll be :cry: after today's meh workout.

04-14-2004, 02:52 PM
Good job on the Squats, don't worry about the workout. Its just one of those days. :)

04-16-2004, 01:54 PM
Friday April 16, 2004

CHEST & BACK :evillaugh

flat BB bench - 8x120, 3x135, 4x125
*** i almost repped 135 four times, so i'm happy. i think i'll start trying 6x130 for my first real set. i have 8x120 down completely, so must move on.

flat DB bench - 3x8x30
*** tried to really focus on form on these. i feel i'm sort of all over the place on DB.

incline DB bench - 2x8x25

deads - 3x6x115
*** upped 15 lbs from last time, just progressing nice and slowly, trying to avoid injuries and keep form. the "set" barbells finally ran out at 100lbs, so i used a "real" bar with plates for the first time, lol :D

DB rows - 3x8x40

lat pulldowns - assorted reps, 90-120lbs
*** i did like around 6-8 reps on like 90, then the reps dropped alot when i got up to like 110, i was working grip too.


today was an excellent workout. felt energetic and pumped up the whole time. my abs were real sore from doing cruches and stuff last night, i needed to grab my knees to get up from bench and stuff :D

weighed myself right after, and i was 157.5... good stuff :cool:

arms and shoulders on sunday should be sweet! :)

04-16-2004, 04:15 PM
Nice workout man! Don't worry about being all over the place on the DB bench, that'll fix itself when your stabilizers get used to the weight. Good job on the Deads too, you'll be getting up there in no time once you're comfortable with them. :thumbup:

04-16-2004, 06:22 PM
I had similar problems with having poor control and stability while doing DB bench, when I was recovering from my broken arm last year. I found flys to be especially helpful for improving stabiltiy. I started out with a weight that I could easily control for a full ROM, then incremented by 2.5lb each week.

Good luck with your goals. It seems unusual that you hope to reach the same weight for bench, squat, and deadlift.

04-16-2004, 08:41 PM
thanks guys! :thumbup:

yeah i think i just need to get used to the DB's. haven't done any pressing work with them at all really.

yeah my goals are kinda weird :D i'm just trying to be careful on deads and squats, cuz i tend to get injured easily :( i'm delicate :D the 150x8 on bench should be a real challenge though

Canadian Crippler
04-16-2004, 10:04 PM
W00t someone near my progress! Keep working at it man, good job so far.

04-18-2004, 11:50 AM
Sunday April 18, 2004


EZ bar curl - 3x8x35+bar, 2x8x25+bar

DB skulls - 3x8x15

rope pushdown - 3 sets, around 80lbs, reps around 4-8

BB military - 8x55, 6x55, 4x55
*** not sure at all about how many reps, just did them till i couldn't do anymore

lateral raises - 3x?x10
*** various reps, same as BB military

BB shrugs - 3x~8x110


good workout overall. killer pump in arms, shoulders as well. shoulders still burn alot faster than other body parts.

weighed myself, around 156.

felt pretty tired, but still managed to work pretty hard.

legs on wed.

04-19-2004, 12:05 PM
looks like you're improving, jotosuds. keep up the good work man.

04-21-2004, 03:37 PM
thanks RBB :)

Wednesday April 21, 2004

LEGS :bash:

squats - 5x100, 6x100, 8x100, 8x100
*** my legs kinda felt weak and tired, so i just did 100. really tried to practice proper form, setting up feet, etc.

standing calf raises - 2x~8x~135
*** did two sets, put more weight on that usual.

treadmill for like 3 minutes :angel:


didn't have much time, cuz i needed to do a project. rushed thru, skipped leg curls and extensions, and eased up on squats as well. i realized i SO need to do some running/walking after going on the treadmill for like 3 minutes. i did it right after calf-raises, and my calves felt super pumped.

i weighed myself, like 157 i think it was.

chest/back tomorrow, due to the gym changing hours cuz of FINALS next week! :omg: i need to study :nod:

04-22-2004, 12:24 PM
Thursday April 22, 2004

CHEST & BACK :eek:

BB flat bench - 6x130, 3x140, 6x120
*** i only got the first rep on my own @140, and i needed help on the last 2@130 i believe.

DB flat bench - ~10x35, ~10x35, ~8x40
***should have counted how many reps i was doing, but it was higher reps definitely

deads - ~4x110, ~3x110, ~2x110, 2x110, 2x110
***something like that. deads felt really hard today though.

lat pulldowns - 8x90, 6x110, 4x120, 3X120, 2X120
*** something like that. i needed chalk cuz my grip was really failing

seated cable rows - 5x~65, 4x65, 4x65

DB rows - 8x35, 6x35
***these were really hard after the cable rows


good workout overall. i really liked the DB bench, got a spotter, and really pushed on those till failure.

i tried mixed grip on deads, and it felt easier to keep form than double overhand. i think i'll alternate between left over and right over.

weighed myself after, around 158. good stuff.

arms + shoulders probably on Sun.

Big o Boy
04-22-2004, 02:26 PM

good luck with your training man. Mah eye is on you joto. ;)

04-27-2004, 09:22 AM
thanks big o boy :)

Tuesday April 27, 2004


my left shoulder and back felt hurt after my chest day on friday, so i decided to just take a week off and start up on either friday or sunday.

i'm starting cardio, walking/running on treadmill. looking at 3 days a week @~30 min. walked/ran for 20 min yesterday night, and my calves were so pumped lol :D i haven't ran in like ages...

doing crunches and leg raises too.

so until friday or sunday.... :thumbup:

Big o Boy
04-27-2004, 11:28 AM
I hear ya on not running in ages. I tried playing soccer with my brothers the other day. And it was me against the 3 of them. Man I went hard for about a minute and a half and that was it. I was drenched in sweat. :p

05-03-2004, 12:27 PM
big o boy: yep sounds about right. i'd probably be dead after like 30 sec of soccer :whip: :D

Monday May 3, 2004


EZ-bar curls - 3x8x30+bar

DB skulls - 3x8x15

tricep pushdown - 3x?x~70

flat BB bench - 3x?x65

lat pulldown - 2x8x~80

row machine thing - 1x5x45

DB shoulder press - 2x8x15


i woke up late then went straight to work out at like 11:15 w/o eating. i was so tired and weak. :drooling:

today was arms and shoulders, but i also did some light full body work to get my body somewhat back into working out. i didn't lose any weight over the week though, which is good.

legs on wednesday, looking forward to it much :cool:

05-05-2004, 11:17 AM
Wednesday May 5, 2004

LEGS :swear:

squats - 3x8x110
*** i was pleased. these were pretty easy. i'm reluctant to start upping weight though... :hide:

calf raises - 2x10x110
*** didn't work too hard on these... :cry: lazy

walked @ max incline for a couple minutes.


pretty lazy workout. did like the squats, that was a nice thing. i just didn't feel like doing leg curls and extensions. i'm trying to take legs more carefully, instead of pushing hard for gains. i really don't want to get injured... :whiner: lol

yeah... getting back into the groove, back tomorrow should be good i think. let's see how this 5 day split will work out...

sun: rest
tues: shou
wed: legs
thur: back
fri: chest
sat: rest

Big o Boy
05-05-2004, 11:24 AM
looks like that split will work. How are you finals going? I have only 1 more left, and I've smoked the ones I've had so far. :)

05-05-2004, 12:02 PM
nice job on finals! :thumbup:


i fuxed up all of mine :( :bang:

but it's all good. :D

05-06-2004, 12:25 PM
Thursday May 6, 2004

CHEST :angel:

well i'm doing the new split, so that means chest gets its own day

BB flat bench - 8x120, 6(4)x130, 4(3)x120
*** () means i did on my own, the rest are forced w/spotter

flat DB bench - ~6x35, ~6x30

incline - ~4x30


BB bench was ok, strength is same as a week ago. been stuck on this weight/rep scheme for a couple weeks now i think. thinking of starting out with 130 instead of 120, since i can do 8x120 no problem now.

my left shoulder was feeling kind of funny so i ended up doing little DB work.

weighed myself after and i tipped the scales @ 159. :cool:

i've been eating just normally. i think i gained too much fat around my belly too fast when i ate a lot trying to bulk. just going to get enough protein and eat till i'm full. i'm in no rush :smoke:

back day is tomorrow :clap:

05-07-2004, 11:14 AM
Friday May 7, 2004

BACK :hump:

lat pulldowns - 8x80, 8x100, ~6x110, ~3x110
*** don't quite remember but it was a good workout

seated cable row - 8x60, 8x60, 8x50
*** tried to focus on keeping back straight and strict form

incline lying BB row machine thing - ~6x45er, ~5x45, ~3x45

shrugs - 8x85, 8x85, 8x85

back extensions - 8xbw, 8xbw


pretty good workout. didn't push myself too hard beyond failure. after hurting my shoulder a little, and some recurring lower back uncomfortableness, i'm being very cautious now in the gym. no need to hurt myself pushing too hard.

i guess this journal is completed, since i weighed myself and i was 160lbs today lol :D no need to start a different one and clog up more journal space

looks like arms is one sunday or monday. suprisingly they still feel kinda sore which is odd.

05-10-2004, 10:21 AM
Monday May 10, 2004

PUSH :read:

BB military - 3x8x55

DB skulls - 3x8x15

pushdowns - ~10x70, 10x80, 8x90

DB presses - 2x8x15

lateral raises - 2x8x10

BB upright rows - 2x8x45


ok workout. wasn't too into it. still weigh 159.

legs tomorrow.

new routine:


tell me what you think :burger:

05-10-2004, 01:18 PM
The new split looks good, no complaints here. :) Nice workouts lately btw. :thumbup:

05-13-2004, 12:48 PM
thanks wibble :)

Thursday May 13, 2004


BB bench - 8x120, 6x120, 4x120, 6x100, 4x100
*** didn't do forced reps, just went to almost failure

DB bench - 3x~6x35, 2x~5x25
*** these were really hard for some reason lol

dips - 3 x negatives
*** i am teh sux at dips. wow :D

tricep pushdowns - 2x~8x70

DB skulls - 2x~8x10

DB shoulder presses - 2x8x15


decent workout. did some light tri and shoulder work. thinking of doing light tri and shoulder work w/ heavy chest on thurs, and light chest w/ heavy tri's and shoulders on monday.

sun: rest
mon: heavy shoulder+tri's, light chest
tues: legs
wed: rest
thurs: heavy chest, light tri's+shoulders
fri: back+bi's
sat: rest

did legs on tuesday, but just did some moderate weight squats and calf raises. my knees didn't feel very good. i don't think i should be doing heavier squats, cuz i've always had problems w/ my knees.

back and biceps tomorrow. :clap:

05-17-2004, 01:58 PM
Monday May 17, 2004


DB skulls - 3x8x15

pushdowns - ???

CGBP - 3x8x~70

BB military - 2x~7x55, 5x45

lateral raises - 2x~7x10

DB shoulder presses - 2x8x15


alright workout. left shoulder felt kinda funny and cracks a lot. weighed in at 160lbs.

legs tomorrow.

06-01-2004, 09:08 PM

Where are the workouts!? :)

06-16-2004, 10:11 PM
haven't updated in forever lol :D

i've still been working out, just not keeping track in journal.

doing a "full body" 2 day a week routine. reps around 8-10, 3-4 sets.

been doing:

DB bench
DB shoulder presses
lateral raises
various tricep work

... and no leg work lol. no BB's @ the new gym, so i'm discouraged. i tried doing DB squats, deads, and it felt weird and unnatural. .i'll do leg work once the summer ends, lol.

weigh 160, eating normally so no weight gains at all. thinking of taking protein.

peace all, and good luck w/workouts + journals :D

07-09-2004, 01:30 PM
another update...

i don't know what's going on, but i've made some good gains recently. was pressing 40's a couple of times in late may, but i got 55 for 4 reps yesterday. and my shoulder DB press has gone up from 15's to 30's.

finally, some GAINS omg lol :)

peace all

10-17-2004, 07:01 PM
starting protein, so marking the date. 1st week of Oct., 2004

routine has evolved to full body 2x a week, composed of:

DB bench
DB shouler press
BB military
seated cable rows
occasional farmer walks and lateral raises

lifts have gone down since 07-09-2004 :bang:

don't know why, but last week i got 50 for 4 reps, so i think i'll be back up there soon.

02-26-2005, 06:42 PM
Feb 26, 2005

started using Microlactin.

routine is pretty much the same as above.

rep ranges focused on 10-20. eating more.

strength has gone down, but hopefully has been replaced with some endurance :)