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John0101
03-22-2004, 08:32 PM
Hey yall :whazzup:

I decided to start a journal for my current cut. I'm really busy this semester with 19 credits so this journal might be dead for quite a while. I'm currently 20 years old, 5'6 @ 158-160 pounds, 16-20% bodyfat. I hope to lose ~ 10-15 pounds over the course of the next 16 weeks and drop down to 10-12% bodyfat while keeping the muscle I gain in my bulk and if possible see some strength gains.

Sunday: HIIT
Monday: Shoulders/Tri/Bi
Tuesday: Off
Wensday: Legs/Traps
Thursday: Off
Friday: Chest/Back
Saterday: HIIT
I am currently doing a modified WBB1.


3-23-04

Training
DB Seated Overhead Press: 35x8/60x8/60x12/60x10 haven't done these in a while
DB Shoulder Flys: 20x6
CGBP: 135x6/135x3
Standing DB Curls: 40x5/4 35x6/6 I cheated a lot on these
CGBP: 135x8 the rest really helped.

Diet
10:45am - 1 whole egg, 6 egg whites, 1 small apple, 1 bag of popcorn ~ 300 cals
3:30pm - 1/2 cup of rice, 8 oz of chicken breast, 1/4 cup of beans, 1/4 cup of peas, 1/4 can of tuna - ~600 cals
5:30pm - 3 slices of turkey, 2 slices of bread, 1 slice of cheese ~ 200 cals
8:00pm - 6 oz of chicken breast, 1/4 cup of beans, 1/4 cup of spinach, 12 oz of pasta w/light pasta sause ~ 600 cals
12:00am - 3 slices of turkey, 2 slices of bread, 1 slice of cheese ~ 200 cals

I do not know the exact cals measurements so I estimate. I am just trying to eat as clean as possible.

Saint Patrick
03-22-2004, 08:45 PM
Good luck w/ the cut man. Is this your first?

My only recommendation would be to track cals a little more exact. That's one mistake I made when I did my first cut, was just going off estimates.

Have fun.

Jiin10
03-23-2004, 12:21 PM
good luck with your cut john, i will be starting my soon as well, probably next monday.

John0101
03-23-2004, 08:21 PM
Hey guys, welcome to the fold. Pat, this is my second cut. My last cut I lost a lot of muscle as well as fat, but I hope to keep more of my strength and musle this time. Jiin, I hope you enjoy your cut cuz I know I will.

Training:
None

Diet:
10:30am - 2 slices WW bread, 1 can of tuna, 2 slices of cheese, 1/2 cup of beans ~350 cals
3:30pm - 1/2 cup of rice, 1/2 can of tuna, 6 oz of fish, 1/2 cup of green beans ~ 600 cals
10:00pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200 cals

diet sucked, long day of classes.

Coke
03-24-2004, 12:42 PM
I see you got this new thing going here, wish you well with it all bro.

ReturnedFire
03-24-2004, 01:09 PM
looks good dude. good luck!

cphafner
03-24-2004, 03:47 PM
good to see you back. Hope the semester is going well.

John0101
03-24-2004, 07:03 PM
Cphafner, CoCoa, I've been lurking around in your journals. You'll had some amazing gains over the course of months. I've been swamped with work and don't have much time for anything else. Jotosuds, welcome, I hope the best of luck for you too.

Training
Deadlifts: 135x10/225x6/295x6 *had a bouncy floor
Squats: 185x6/205x6 *went bellow parallel
ATF Squats: 135x6/140x8 *wasn't quite ATF with the 140
Leg Press: 4platesx4/2plates+50x10
forgot to do shrugs

Diet
9:00am - 1 whole egg, 5 egg whites, 2 slices of WW Bread ~200 cals
12:00pm - 1/4 cup of corn, 1/4 cup of mixed beans, 6oz of chicken, 1 serving pasta, light pasta sause, 1/4 can of tuna, 2 chocolate cookies :angel: ~500 cals
3:30pm - 1 serving pasta, light pasta sause, 1/4 can of tuna, 1oz of miced ham ~250 cals
8:00pm - 8oz of turkey, 1/4 cup of green beans, 1/4 cup of cauliflower, 1 slice of cake :angel: ~600 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200 cals

John0101
03-25-2004, 08:44 PM
Training
None

Diet
10:00am - 1 whole egg, 6 egg whites, 1 cup cottage cheese, 1/2 cup of canned fruit ~ 450 cals
1:30pm - 8oz of chicken, 1/2 cup of rice, 1/2 cup of mixed greens, 1oz of tofu ~ 500 cals
10:30pm - 2 slices of bread, 3 slices of ham, 1 slice of cheese ~ 200 cals
1:00am - 2 slices of bread, 3 slices of ham, 1 slice of cheese ~ 200 cals

Diet sucked today, been studying all day :read:

Saint Patrick
03-25-2004, 09:04 PM
Deads & Squats on the same day? That's hardcore.

Diet looking nice & clean, man.

debussy
03-26-2004, 04:15 PM
yo, i just checked the chart... you got 200+ bench. welcome to the 200 club :birthday:

John0101
03-26-2004, 04:58 PM
John, I wish I did, but I won't know until I actually put it up.
Pat, thx man I really hope this cut pays off this time.

Training
Bench: 95x8/135x6/150x11/150x8/150x6 *might of got 12 reps on the first set of 150
Dips: BW+25x8/BW+25x12/BW+25x6
BB Rows: 135x12/155x8
Pullups: BW+20x4/BW+10x7 *I thought these were going to be easier
Pulldowns: 140x8/140x6
Static Holds: 405x3-4secs/365x8secs?
BB Curls: 55x12/65x8 on the squat rack ;)

and I forgot to do rows

Diet
9:30am - 1 whole egg, 5 egg whites, 1 cup of cottage cheese ~400 cals
1:30pm - 8oz of fish, 1/2 cup of rice, 1/2 cup of beans, 1/2 cup of corn, 8oz of chicken ~ 700 cals
6:30pm - 8oz of fish, 1/2 cup of rice, 1/2 cup of corn, shrimp, scallons, 2 oatmeal cookies :angel: ~ 700 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200 cals

John0101
03-27-2004, 01:03 PM
Training
1/2 mile walk warm-up
10sec jog/8sec sprint
10sec jog/8sec sprint
10sec jog/6sec sprint
10sec job/6sec sprint
2min jog
1/2 mile walk cool down

HIIT sucked, I have no endurance, plus my legs were still sore from leg day and had mad lactic acid build up.

Diet
12:00pm - 2 slices of WW Bread, 3 slices of roast beef, 1 slice of cheese ~ 250 cals
1:00pm - 1 small bag of popcorn - 100 cals
2:30pm - 1 whole egg, 6 egg whites, 1/2 cup of cottage cheese, 2 slices of WW Bread ~ 600 cals
5:00pm - 6 egg whites, 8oz of fish, 4oz of chicken, 1/4 cup of rice, 1/4 cup of brocolli ~ 600 cals
9:00pm - 1 slice of bread, 1 slice of turkey, 1 slice of cheese ~120 cals
12:00pm - 1 slice of bread, 1 slice of turkey, 1 slice of cheese ~120 cals

John0101
03-28-2004, 12:58 PM
Weight:156 yesterday

Training
Bike - 2min warm up, 2min of alternation hi/lo intensity
DB Walk - 80sx6meters/80sx6meters/60sx10meters
DB Incline Bench - 70x1 :D Just wanted to try, no spot
Row machine - 8mins, level 10 intensity, last 1 minute I went all out on the intensity

Diet
12:00pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200cals
3:00pm - 7 egg whites, 1/4 cup of corn, 1/4 cup of peas, 1 serving cheesy macroni and cheese :redface: ~600cals
5:00pm - 1 chicken burrito, 6oz of chicken, 1/4 cup of green beans ~ 600cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200cals

John0101
03-29-2004, 07:02 PM
Training
DB Shoulder Press: 25x12/40x6/50x2/65x8/65x10/65x4
L-Raises: 30x6/25x12
Concentration Curls: 30x4:3/25x12:12
Hammer Curls: 35x8:8
CGBP: 140x6/140x6

Diet
10:30am - 1 whole egg, 6 egg whites, 2 slices of WW Bread ~200cals
3:30pm - 1/2 cup of rice, 1/4 cup of peas, 1/4 cup of corn, 6oz of tofu, 4oz of ham, 1/2 cup of cottage cheese ~600cals
7:30pm - 1/2 cup of rice, 6oz of chicken breast, 1/4 cup of beans, 6oz of shrimp, 1 small slice of chocolate cake ~600cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200cals

Jiin10
03-29-2004, 09:35 PM
nice training session john! good job with them shoulder presses, arms looking strong.

Coke
03-30-2004, 05:31 AM
Fine effort dude, like them db presses.

Dedicated
03-30-2004, 09:16 AM
Those shoulder presses are amazing for your bodyweight, you must have bulging shoulders.

cphafner
03-30-2004, 12:31 PM
Wokrout looks nice. How much weight are you trying to drop?

John0101
03-30-2004, 08:23 PM
Jiin, CoCoa thx guys, I hope to get those suckers up by myself sometimes soon. Dedicated welcome, I'm only 5'6, so @ 156 pounds.. i'm aint no peewee. Cphafner thx man, i'm hoping to drop down to ~145pounds.

Training
none

Diet
12:00pm - 8oz of chicken, 1/4 cup of rice & beans, 1/4 can of tuna, 1/4 cup of peas ~600cals
4:00pm - 8oz of chicken, 1/2 cup of rice, 1/4 can of tuna, 1/4 cup of peas ~600cals
9:30pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200cals

John0101
03-31-2004, 07:24 PM
Training
Deadlift - 135x6/185x4/225x4/305x5 *floor was bouncy
Squats - couple of sets with 135

training sucked, I think my left arm is ****ed up so imma stop training for 2 weeks and let it heal.

Diet
sucked, today was a cheat day.

John0101
04-03-2004, 01:49 PM
Weight: ~152, lost 10 pounds (according to the scale) over the course of 4 weeks, alot was water weight because I feel a lot less bloated.

Training
Squats: 95x8/135x6/155x4/135x4 sets far short of failure. Im just trying to get my form down
Leg Press: 4platesx6/4plates+25x6/4plates+35x5
Abs: blah

Diet
12:00pm - 1 slice of beard, 2 slices of turkey, 1/2 slice of cheese ~100cals
1:00pm - 1 small bag of popcorn ~100cals
3:30pm - 6 egg whites, 1/2 cup of cottage cheese, 1 slice of pizza, 1 small slice of quish, 1 serving macroni&cheese ~ 1000cals and still hungry!

prob get 1600-1800cals today

Jiin10
04-04-2004, 07:49 PM
nice john already dropped 10lbs, congrads! Only a few more...good idea with perfecting your form for the squats.

debussy
04-04-2004, 10:57 PM
hehehe too bad its a lot of water weight. bad ephedra!

John0101
04-07-2004, 05:57 PM
yeah, I was really dehydrated and deflated when I hit 152, Im sure im really around ~154ish hydrated. Yet I still feel like a small piece of ****, can't stop thinking about my next bulk. Gonna try me some creatine!

Training
DB Shoulder Press - 30x8/45x8/65x8/65x10/65x5
Single Hand Tri Pushdown - 35x18/35x18
superset with
DB Concentrate Hammer Curls - 25x12
Single Hand Tri Reverse Pushdown - 35x16
superset with
DB Reverse curls - 25x12
Standing EZ bar tri extension - 50x16

Diet
11:30am - 1/2 cup of rice, 1 cup of mixed veggies, 1 can of tuna, 2oz of tofu ~600 cals
3:30pm - 1/2 cup of rice, 1 cup of mixed veggies, 1 can of tuna, 2oz of tofu ~ 600 cals
7:30pm - 1/4 cup of rice, 1/4 up of mixed veggies, 8oz of tofu ~ 400 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200 cals

tuna w/hot sause is the BOMB!

cphafner
04-08-2004, 03:07 PM
workouts look great. Diet is very clean. Creatine will not let you be dehydrated, you'll bloat up in no time.

John0101
04-09-2004, 04:49 PM
workouts look great. Diet is very clean. Creatine will not let you be dehydrated, you'll bloat up in no time.

hey cphafner, thx for the advice, I'm really looking forward to my next bulk and gain some serious mass.

Weight: ~155

Training
Deadlift - 135x6/185x3/225x4/275x1/315x1.2 *arrh, I wanted 315 for 3-4 reps
Squat - 95x6/135x6/165x6/185x6 *I think my form got a lot better
Leg Press - 4plates+50x8/4plates+50x7
Bench - 135x1 *arm feels good, almost no pain on the left arm. Looking forward to bench day.

Diet
ahahah there a reason why i got up to 155, hahahaha :hide:

I just wanna give a shoutout to my boy, T, he hit 205x9 (max 275?)for deads at the bodyweight of 120 pounds and this is only his 4th time deadlifting. Awesome progress, much faster then me when I first started and I was atleast 30 pounds heavier then him. The making of a BEAST!

Coke
04-10-2004, 09:19 AM
...session looks fine man, take your time with it all - good luck on the bulk!

Jiin10
04-10-2004, 09:26 AM
good luck with your next bulk and congrads for shedding the weight!!! nice deadlifting and really good idea taking it easy with a sore arm. workout and diet looking real nice

rookiebldr
04-10-2004, 12:44 PM
Good work on getting to 155 and deads are looking strong even if you didn't get what you wanted on this session. Just think with the bulk, those numbers will zoom!


Congrats to your friend T. Awesome progress at only 120. The making of a BEAST is right! w00t!

John0101
04-11-2004, 01:47 PM
Rookie, my form was alittle off on the deads, imma try 315 again this week and hopefully ill pull my target reps.

Training
Bench - 95x10/135x2/155x8/155x4 :scratch:
DB Incline - 70x5/70x5
Pulldowns - 205x8/205x8 *this was a different machine from other times
CG Pullups - BWx11
DB Rows - 65x8:8/65x8:8
Cable Rows - 205x12 *this was a different machine from other times
Decline Situps - BW+10x8/BW+10x12 *too lazy to do more

Jiin10
04-12-2004, 11:06 AM
did ur chest and tris give out on the last bench set you put up or what from 8 reps to 4? nice job with the incline db, and pulldowns!

John0101
04-14-2004, 06:19 PM
Jiin, my bench just sucks, its so goddamn weak.

Training
Deadlifts - 135x6/225x4/315x3 *felt good
Squats - 95x5/135x5/135x5 *working on form, still not down yet. Gonna start box squats soon
LegPress - 4plates+70x6/6platesx4
Bench - 135x4/185x1 *just going off in a tangent.

Diet
10:00am - 2 slices of toast, 3 strips of beacon, 1 serving potato puffs ~ 400cals
12:00pm - 1/4 cup of rice, 1 can of tuna, 1/4 cup of mix veggies - 400cals
4:00pm - 1/4 cup of rice, 1 can of tuna, 1/4 cup of mix veggies - 400cals
8:00pm - 1/4 cup of rice, 1 can of tuna, 1/4 cup of mix veggies - 400cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese - 200 cals

im going to start putting up my diet again because otherwise i cheat way too much.

Alke
04-14-2004, 07:03 PM
hey man, Ima gonna be doing HIIT myself as soon as I feel better. man you still putting up some good numbers for cutting!

John0101
04-19-2004, 01:21 PM
Hey Kenn, I only tired HIIT once, it killed me since im a semi-smoker :smoke: but good luck on that man and I hope it produce good results.

Weight - A solid ~150-152, I feel so skinny and small.

Traning
BB Rows - 135x6/155x6/165x6
Pullups - BWx11/BW+15x7/BW+15x5
Pulldowns - 120x12
Incline Lever Row - 2platesx6/2platesx6
Box Squats - 135x3/135x3/135x6 *these are gonna replace my reg squats

Diet
11:30am - 1/2 can of tuna, 1/2 cup of mixed veggies, 1/4 cup of beans ~ 300 cals
3:00pm - 1/2 can of tuna, 1 serving of pasta, 1/4 cup of veggies ~ 400 cals
6:00pm - 1 slices of WW Bread, 1/2 slice of cheese, 2 slices of turkey ~ 200 cals
8:00pm - 1 slices of WW Bread, 1/2 slice of cheese, 2 slices of turkey ~ 200 cals
12:00am - 2 slices of bread, 1 slice of cheese, 3 slices of turkey ~ 250cals

cphafner
04-20-2004, 12:21 PM
Workouts are looking ace, keep it up!

Saint Patrick
04-20-2004, 12:42 PM
Nice Deadlifts.

I'm a fan of box squats myself. Do you know how high the box is?

Jiin10
04-23-2004, 08:01 AM
nice back session john, pullups looking real nice

John0101
04-23-2004, 04:59 PM
thx guys, im really enjoying the cut so far. I can finally fit into some pants! The box for the box squat is about 3 inches bellow parallel.

Traning
Bench - 45x12/95x8/135x4/155x1/170x3/170x1 :scratch:
Incline DB - 70x8/75x4 *first time with 75s, had a spot helping to get them up
Dips - BW+30x7/BWx11 *had more on both sets, just too lazy
Pushdowns - 85x12
Single hand db extensions - 30x2/35x2/40x.5/45x0 *finding max

Diet
11:00am - 2 slices of WW Bread, 1 can of tuna, 1/4 cup of broccoli ~350cals
3:30pm - 2 slices of WW Bread, 1/2 can of tuna, 1/4 cup of peas, 1/2 cup of cottage cheese ~400cals
6:30pm - 4oz of salmon, 1/4 cup of rice, 1/4 cup of peas ~300cals
9:00pm - 2 slices of bread, 3 slices of turkey, 1 slices of cheese ~250cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slices of cheese ~250cals

ryuage
04-23-2004, 05:18 PM
wow you sure like bread! hehe anyway good progress with the cut when you gonna post some before after pics

Dedicated
04-23-2004, 06:05 PM
Nice work keeping track of the diet.

Coke
04-24-2004, 08:30 AM
...glad to see some progress on your cut, doing good work while on it dude.

John0101
04-24-2004, 01:00 PM
CoCoa, Dedicated, Ryuage welcome guys. Thx for the support. Im really enjoying the cut. My last few meals are estiminated and I actually ended up eating onion rings, cheesy fries and wings for meal 4 and 5. Hahhah. The bread is WW bread and only 35 cals per slices, 2 grams of protein and 6 grams of net carbs. I'm going to try to post up pics when I hit 145 or low 140s.

Weight ~ 151

Training
Deadlift - 135x4/225x4/275x8
Box Squats - 135x6/135x6/155x3/155x1/155x1
Leg Press - 6platesx6/6platesx8
Calve Raises - 6platesx24

Diet
11:00am - 1 whole egg, 5 egg whites, 1/2 cup of cottage cheese ~300cals
12:00pm - 1 small bag of popcorn ~100cals
3:00pm - 5 egg whites, 1/4 cup of string beans, 1 serving of marconi with cheese ~350cals
6:00pm - ?
9:00pm - ?
12:00am - ?

Jiin10
04-25-2004, 12:28 PM
nice deadlifts getting 275 for 8 thats good especially on your cut. also leg presses looking strong, nice leg session keep up the hard lifting

John0101
04-25-2004, 12:49 PM
Thx Jiin, I use bouncy matt so it makes the weight a lot easier to handle on the deadlifts and especially on the positive motion. I am really enjoying the cut, I'm feeling leaner and stronger.

Training
Pullups - BW+26x5/BW+26x4/BWx12 (25 pound weight + 1 pound backpack)
DB Rows - 70x12:12/70x10:10/70x8:8
Pulldowns - 205x8 *note this machine is a lot lighter then others
V-Grip Pulldowns - 205x6 *note this machine is a lot lighter then others
Decline Situps - BW+10x12/BW+10x10/BW+10x6

15 meter jog 40% max effort
8 meter sprint 100% max effort
15 meter jog 40% max effort
8 meter sprint 90% max effort
5 meter jog 40% max effort

HIIT sucked

Diet
12:00am - 1 whole egg, 5 egg whites, 1/4 cup of broccoli, 1/4 cup of brown rice
2:30pm - 6 egg whites, 1 slice of pizza :bang: , 1/2 cup of cottage cheese
6:00pm - ?
9:00pm - ?
12:00am - ?

John0101
04-28-2004, 06:06 PM
Training
Flat BP - 135x4/155x5/155x5/155x5
DB Incline - 75x0/75x1/75x0 *man I hate this
CGBP - 135x8.5 *suprised at the speed, almost had the last rep

Diet
10:30am - 1 whole egg, 3 egg whites, 1/2 cup of cottage cheese ~300cals
3:30pm - 1 can of tuna, 1/4 cup of spinach, 1/4 cup of rice ~300cals
7:30pm - 1 can of tuna, 1/4 cup of spinach, 1 slice of WW Bread ~300cals
10:00pm - 1 slice of WW Bread, 3 slices of turkey ~150
1:00am - 1 slice of WW Bread, 3 slices of turkey ~150

Im at about 14% bf right now where my body is naturally at and this is where I seem to have the most trouble losing fat. I just about cut down to ~1200 cals a day (yes I know it way too little) and about 40-60grams of carbs. WW Bread is only 6 grams of net carbs. I also supplment with 300-400mg of ephedra each day. Strength is definally suffering as shown by the DB Inclines.

Coke
04-29-2004, 08:45 AM
...session still looks good for presently cutting - you will be looking great by summer if you keep it up!

Yes, 1200 calories is way too low...be careful with that mang - :D

Dedicated
04-29-2004, 08:57 AM
Hey John, just a suggestion. Maybe bring cals really low on off days and on workout days put them a little higher. Metabolic shutdown usually happens like over prolonged periods supposedly, like a week of eating low calories day in and day out. Bringing them down just one day and bringing them back near maintanence on another day will prevent that I'd think. This way you can bring them low to create a large deficit on rest days, and on workout days you can bring them right under maintenance. Your pre/post workout shakes, the lifting that day, and the higher caloric intake on that day help give you a better workout and they all help bring your metabolism up while still creating a deficit. I eat a little more on workout days always, and so far I'm doing ok with the weight loss.

To give you an idea I do 1800 on offdays and 2000 on workout days. Goodluck man.


Another option is doing refeeds, maybe one or two days a week, kind of a long read but explains it well.
http://www.theministryoffitness.com/mof/library/articles/article18.htm

John0101
04-29-2004, 05:21 PM
Thx for the site dedicated, good info. Cocoa thx for the support man. I am going to take advice at heart and upping my calories to about 1600 a day and a refeed each weekend. Ive been dropping weight too fast and I know a lot of muscle has been lost. So far its been about 6-7 weeks into the cut and ive dropped from 15 pounds.

Weight ~ 148

Training
Box Squats - 135x1/135x3/135x5/135x5/155x3/135x1
ATF Squats 135x6/135x5/140x3 *these were easier then box squats
Leg Extensions - 70x8/70x8
Pullups - BWx14
Chins - BWx8

I love pullups and chins now they make me feel like a monkey

Diet
10:30am - 1 whole egg, 5 egg whites, 2 slices of WW Bread ~ 300cals
3:30pm - 1/4 cup of rice, 1/4 cup of peas, 1 can of tuna ~ 300cals
7:30pm - 1 small bag of popcorn, 1 Burrito ~ 400cals
11:00pm - 2 slicse of WW Bread, 3 slices of turkey, 1 slice of cheese ~250
2:00am - 2 slicse of WW Bread, 3 slices of turkey, 1 slice of cheese ~250

John0101
05-02-2004, 01:59 PM
I just did a refeed this weekend. Got lots of protein, carbs and some fat. Hitting around 2500-3000 cals a day for the last two days. Got about 300-400 grams of carbs and tons of protein. I definally felt like I gained some weight 2-4 pounds. I also appear fuller and regain what appears to be muscle and some fat.

Extra cals is nice, felt like it did the body good.

Did some pullups/chins today, feel ok.

Deadlift supersetted with Bench and shoulders tomorrow and dropping the cals again. Thx for the info about refeeds Dedicated, I think its an excellent idea.

John0101
05-03-2004, 05:44 PM
Training
Deadlift+Bench Superset - 135x6/225x4
300x1 - 135x17
300x1 - 135x13
300x1 - 135x7
Standing Shoulder Press - 95x17/95x11
Dips+Chins Superset -
BWx20 - BWx12
BWx20 - BWx12
Decline Situps - BW+10x12x2
Leg Raises


Diet
11:00am - 2 whole eggs, 2 egg white, 2 slices of WW Bread, 1/2 cup of cottage cheese - 350cals
3:30pm - 1/4 cup of rice, 1/4 can of tuna, 8oz of chicken breast, 1/4 cup of spinach - 500cals
7:00pm - 6oz of chicken breast, 2 slices of WW Bread, 1/2 cup of mixed veggies, 1/2 cup of cottage cheese - 500cals
10:00pm - 4oz of chicken breast, 1 slices of WW Bread ~150cals
1:00am - 4oz of chicken breast, 1 slices of WW Bread ~150cals

the refeed did good good, im upping my cals to around 1600-1800 a day now to lose weight slower. Was very suprised with 17 reps for 135 bench and standing shoulder press it use to be much harder compared to the last time I did them.

John0101
05-10-2004, 07:01 PM
Training
Flat Bench - 135x3/145x3/155x3/165x1/175x1
CGBP - 155x1/165x1/170x1
Clean - 115x1/125x1
Standing BB Military Press - 115x1/125x1
Pullups - BWx5
Chins - BWx5
Dips - BWx5
Situps - BWx12

Diet
12:00pm - 6oz of chicken, 2 slices of cheese, 1/4 cup of mixed veggies
3:30pm - 1/2 cup of cottage cheese, 1/4 cup of mixed veggies, 1 can of tuna
8:00pm - 1/2 cup of cottage cheese, 1 can of tuna, 4oz of chicken, 1 slice of cheese
11:00pm - 4oz of chicken, 1 slice of cheese
2:00pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese

Coke
05-11-2004, 06:11 AM
Such low calories would do me in, good work though bro - I know it ain't easy.

John0101
05-20-2004, 03:24 PM
Weight ~ 150 or alittle less. I haven't been training for a few week now, if I dont train my diet goes to hell.

Training
ATF Squats 135x5/Narrow Grip BP 135x5/Wide Grip Chins BWx8 Giant Superset
ATF Squats 140x5/Narrow Grip BP 140x5/Narrow Grip Chins BWx8
ATF Squats 145x4/Narrow Grip BP 145x5/Wide Grip Pullups BWx8
ATF Squats 150x3/Narrow Grip BP 150x5/Close Grip Pullups BWx8
Standing BB Shoulder Press - 100x8x2
BB Row - 135x8x2
Dips - BW+25x8
Tricep pushdown 70x8/Cable Curl 70x8 Superset

Diet
you really dont wanna know

My strength was very weak today, everything felt really heavy.

John0101
05-26-2004, 06:48 PM
Man its good to be back. WBB wasn't allowing me to post for the last week.

Here's my current routine. None of the sets to failure. Any comments on the routine is welcomed.

S: Off or cardio
M: CGBP or Narrow Grip BP 4x8-14
Weighted Pullups/Chins 4x4-8
DB Shoulder Press 2x6-12
Abs
T: Off
W: ATF Squats 4x2-12
Leg Press 3-4x8-14
SLDL 2x8-12
T: Off
F: Flat Bench or Dips 4x6-10
Weighted Pullups/Chins 4x8-14
Standing Military Press 2x6-12
Abs
S: Off or Cardio

Training
ATF Squats - 95x6/135x2/155x2/155x2/155x2/165x2 *had more on each sets but my back was rounding on the bottom.
Leg Press Machine - 180x10/200x8/220x7/240x3
SLDL - 225x10/225x10 *first set was hard, second set was much easier.

Dedicated
05-27-2004, 06:52 PM
Welcome back man.

Alke
05-27-2004, 07:44 PM
heh, I think I crap that many calories right now :eek:


really though, nice effort on the cutting, thats some real dedication there. welcome back man

John0101
05-31-2004, 04:32 PM
Training - This was for last friday, 28th

Flat Bench - 135x6/145x8/145x10/135x10 *felt really heavy
Pullups/Chins - BWx8/BWx8/BWx8/BWx8

Forgot what else I did.

Diet
Spent the weekend on the Cape, ate a lot of burgers, fish&chips, chips, hot dogs and mixed drinks. Need to work on this.

debussy
05-31-2004, 07:57 PM
Benching is good, but dont forget to go heavy on the triceps. ****'s good good for building diesel arms and putting up big weight on the bench. I don't even think I'm gonna flat bench that much this summer... I'm gonna work on a sick lockout and go insane on the triceps. 275 is right around the corner!

John0101
06-02-2004, 12:33 PM
You should just hit 315 before you cut, gonna be a beast! I like training the tri but I worry a lot about overtaining.

Weight ~ 150 still

Training
ATF Squats - 95x6/135x3/165x2/165x2/165x2/165x2/175x2 *bad form, but still atf
Leg Press - 315x5/315x6/315x8
SLDL - 235x9/235x6 *wanted 10 reps on each set

Diet - kinda of look like this
10:00am - 1/2 cup of oatmeal, 1 egg, 2 egg whites ~ 300cals
12:00pm - 1 protein bar ~ 250cals
2:00pm - 1/4 cup of rice, 1 can of tuna, mixed veggies ~ 300cals
5:00pm - 1/2 cup of rice, 1 can of tuna, mixed veggies ~ 500cals
8:00pm - 2 slices of WW Bread, 3 slices of turkey ~ 250 cals
12:00am - 1/4 cup of non-fat cottage cheese ~ 100cals

cphafner
06-02-2004, 12:53 PM
Nice workouts. Keep at it!

Focused70
06-02-2004, 01:01 PM
Here's some :spam: to help ya along.

Stash

debussy
06-02-2004, 03:19 PM
damn ... decent strength for 150lbs. are you starting your slow bulk now?

Alke
06-03-2004, 06:45 AM
bleh, dont worry bout overtraining unless you plataeu or not recovering properly, till then keep it full steam ahead. You'll know if your overtraining.

To me overtraining seems to boil down to this: doing 4-5 weeks of maximal (over 90%) of strength levels (what most people do un-intentionally) will result in the typical "bad day" and poor recovery and lifts (over training). As long as you cycle your intensities and dont push super hard every ****ing day, I think your base are covered.

ooohhh SLDL's getting up there man! and nice ATF'ing too

Coke
06-03-2004, 07:00 AM
Good leg workout, moving along with it nicely man.

John0101
06-04-2004, 05:04 PM
Cocoa, i got the rep and set sceme from your workouts. Thx for stopping by.
Cphafner, SobaAddict70 - thx guys, nice to know people out there are reading this stuff.
Debussy, I was thinking about starting a bulk but I want to get down to 145 pounds first and enjoy the leanness for a month or two.
Kenn, thx I really enjoy the ATFs, and they are progressing nicely. I expected more from the SLDLs. I'm also really low on the cals so that is why im afraid of overtaining. I also lost a ton of strength so I don't really want to push myself any harder.

Training
Bench - 95x10/135x3/155x2/155x2/155x2/155x2/165x2/165x2
Pullups - BW+20x5
Medium Grip Pullups - BW+20x4
Close Grip Pullups - BW+20x7
Chins - BW+20x4
Seated DB Shoulder Press - 55x3/55x7 *DB touched my shoulders
Standing BB Curls - 45x12 *ez
Tri Pulldowns - 45x12/60x12/80x3
Decline Situps - BW+10x20/BW+10x20
Leg Raises - Blah.

debussy
06-04-2004, 07:48 PM
Bench looks decent. But ouch... the bench and squat numbers are looking really similar haha. Let's get the squat movin.

Alke
06-04-2004, 08:08 PM
hey man, on the SLDL's how are you holding the BB

I used to always concentrate on pulling shoulders back keeping them squared through out the movement, which led to a unconcsience effort by my shoulders and traps to hold weight.

What I do now is I hold the BB with lats when doing the SLDL

what I mean is as you pull the BB up, pull with the lats, keeping them tight and contracted through the movement. Same with the descent, lower the bar with your lats.

once you pull with your lats, your shoulders and back already know what to do. Once I started thinking like this I went from pulling 200 - 315 on those things in no time at all.

Coke
06-06-2004, 07:11 AM
Fine stuff, thanks for giving me some props - you are doing very well man.

John0101
06-08-2004, 09:01 PM
Debussy (john)- these are atfs and are no joke.
Kenn - I use an overhand and underhand grip, I never thought about pull the bar with my lats, i always feel it in my lower back, but i guess when you incorporate lats into the exercise its an whole other large muscle group that is working and deliever more strength. I'll try it with low weight next time.
CoCoa - thx man, i like the routine so far

Felt really weak today, all sets were not taken to failure

Training
ATF Squats - 95x6/116x6/135x3/155x1/175x2/175x2/180x2/180x2 *horrible form, was scared to go 185 on atf but im sure I have it.
SLDL - 135x10/255x7/255x4 *was suppose to put on 245, but I totally blanked out and didn't notice the extra 5's till I was cleaning up.
Bench Press - 135x3 *good
Leg Press Machine - 200x8/240x6/280x6 *note this is different from Leg Press

Diet
Pretty good so far

cphafner
06-11-2004, 07:09 AM
Thats alot of working sets, you might be able to hit heavier if you cut back a set or two

John0101
06-11-2004, 09:35 PM
cphafner, well I dont go to failure so I think its alright. Everything is moderately heavy with low reps.

Training
Incline DB - 30x20/40x8/65x6
Bench Press - 165x2/165x2/165x2/170x2/170x2
Pullups - BW+25x4
Narrow Grip Pullups - BW+25x4
Close Grip Pullups - BW+25x6
Close Grip Chin Pulldowns - 105x12/120x8
Standing DB Shoulder Press - 45x7/45x3 *second set was really messy
Decline Situps - BW+10x20/BW+10x10

Diet
Need more cals

debussy
06-11-2004, 09:42 PM
cphafner, well I dont go to failure so I think its alright. Everything is moderately heavy with low reps.

Training
Incline DB - 30x20/40x8/65x6
Bench Press - 165x2/165x2/165x2/170x2/170x2
Pullups - BW+25x4
Narrow Grip Pullups - BW+25x4
Close Grip Pullups - BW+25x6
Close Grip Chin Pulldowns - 105x12/120x8
Standing DB Shoulder Press - 45x7/45x3 *second set was really messy
Decline Situps - BW+10x20/BW+10x10

Diet
Need more cals

Damn... good job with the 170, especially after the incline DB. I knew you'd get it. I was gonna come down and lift with you since I got out of work at 4, but your mom said you left for BU already. Oh well, next time I guess.

Coke
06-12-2004, 11:22 AM
Nice work dude.

John0101
06-16-2004, 07:45 PM
Thx guys

Training
ATF Squats - 95x6/115x3/135x3/155x1/180x2/180x2/185x2/185x2 *mad rounding
SLDL - 135x10/225x4/265x4/265x3 *mad rounding too
Leg Press - 295x6/320x6/330x6

Diet
From 1 to 10, its a 6.

Coke
06-17-2004, 08:24 AM
Damn good leg session bro...you have been going atf exclusively for squats lately - :thumbup:

cphafner
06-17-2004, 08:38 AM
Damn strong workouts. Nice work.

Alke
06-17-2004, 06:52 PM
hey john, NICE work on the SLDL = that was a BIG jump to 265x3

did what I said about the lats help any or did it just feel weird?

dont worry bout the rounding, long as you still got tension in the hams and can feel the stretch then your okay, I think its when you lose the tension and let your back handle the weight that people get injured on those.....This is one exercise I can say I am able to go balls to wall and never got injured on :D

John0101
06-18-2004, 05:48 PM
CoCoa - I think real power comes from atf squats.
Cphafner - thx bro
Alke - the lats thing was just werid, I tried it when i was doing my warm up sets on 135 and 225, but it kinda of felt like a bb row mixed with a deadlift. I was more sore in my general back area from the exercise then usual so I suspect it could be from using the lats as a stabilizer muscle.

Training
Incline DB - 30x20/40x8/65x8
Flat Bench Press - 170x2/170x2/175x2/175x2
Wide Grip Pullups - BW+30x3
Medium Grip Pullups - BW+30x4
Narrow Grip Pullups - BW+30x4
Close Grip Pulldowns Chins - 120x8/120x8
Standing DB Shoulder Press - 45x8/45x8
Tri Pushdowns - 70x8/90x4
Decline Situps - BW+10x20/BW+10x20

*note none of these sets were to failure except the pullups

Diet
Horrible

debussy
06-18-2004, 09:33 PM
You'll get 185 x 2 in no time. I remember back when you used to struggle with 185 for one too. This new routine did you good.

Coke
06-19-2004, 06:26 AM
...lol, get that diet together mang - nice effort made bro.

John0101
06-25-2004, 09:08 PM
Debussy :(
Cocoa i fixed my diet for the past week, all on track right now :thumbup:

Skipped legs this week.

Training
Incline DB - 30x20/45x8/65x4
Flat Bench - 175x2/180x1/180x1 :(
Medium Grip Pullups - BW+35x4/BW+35x3
Narrow Grip Pullups - BW+35x3
Pulldowns Chins - 135x6/135x6
Standing DB Shoulder Press - 50x4/50x4
Decline Situps - BW+10x12/BW+10x12

Diet - Been pretty good, definally lost some weight
8:30am - 1/2 cup of oatmeal, 1 whole egg, 3 egg whites
1:00pm - 1.5 serving pasta, 1 can of tuna, 2oz of chicken or tofu, 1/4 cup of veggies
6:00pm - 1/2 cup of rice, 6 oz of chicken, 1/4 cup of veggies
10:00pm - 1 slices of WW Bread, 3 egg whites
1:00am - 1/2 cup of nonfat cottage cheese

~1500 cals

Some pics...

PLEASE NOTE- I should be weighting in at around 144-145 in the pic titled John~148

Coke
06-25-2004, 09:58 PM
Good pics man...I really think it is necessary from time to time to take a break, lol - Nice work.

debussy
06-26-2004, 07:20 AM
****, suck about the 180. Were you even close to getting a second rep? Might be time to change up the routine.... looks like the bench is all max'ed out.

John0101
06-30-2004, 08:18 PM
Debussy, CoCoa, thx guys.

Training
Close Stance Squats - 45x3/95x3/135x2/135x2/145x2/155x3/155x3/165x2
Close Stance Leg Press - 290x6/290x6/290x6
SLDL - 275x3/275x3

Diet
from 1-10, i'll say it has been an 6, im prob gonna cut down by 100 cals, i've stopped losing weight. Also I need to lift more then 2 days a week.

cphafner
07-01-2004, 10:19 AM
nice to see some workouts. Looking good in the pics.

Coke
07-01-2004, 10:36 AM
...to the point leg effort bro - :thumbup:

John0101
07-02-2004, 04:59 PM
Training
DB Incline - 30x20/45x8/65x8
Flat Bench Press - 180x1/185x1/185x1
CGBP - 135x4 *10 sec rest between last set, poor speed, had more
Medium Grip Pullup - BW+45x3/BW+45x2 *horrible ROM
Narrow Grip Pullup - BW+45x4 *horrible ROM
Narrow Grip Chins Pulldowns - 120x8/120x8
Standing DB Shoulder Press - 55x3/55x3 *ulgy
Situps - BW+10x20/BW+10x20
Pushdowns - 50x12/50x12

Diet
Decent, 7ish out of 1-10 scale

Going to change my routine next week. Going to drop the intensity and up the volume.

Next two weeks, 4 day split
Tu/Fri - Legs/Back/Abs
Hack Squats - 3x12-15 50-60% of max
Deadlift - 2x6-10 50-60% of max
Leg Press - 3x12-15 50-60% of max
Rows - 3x12-15 50-60% of max
DB Rows - 3x12-15 50-60% of max
Concentration Curls 2x12-15
Situps - 3x12-20

W/Sat - Chest/Shoulder
Incline Bench Press - 4x12-15 50-60% of max
DB Incline - 2x12-15 50-60% of max
Machine Shoulder Press - 3x12-15 50-60% of max
Front Raises - 2x12-15
CGBP - 2x12-15 50-60% of max

Going to work on speed, form, and control. 2 weeks later i'm going to change all the exercises again, up the intensity and drop some volume.

debussy
07-02-2004, 05:08 PM
congrats on the 185

John0101
07-06-2004, 06:54 PM
Debussy, thx man

Weight: 146 - I feel skinny fat, 3 bottles of ephedra should be arriving this week, gonna be dropping down to 142 within the next 6 weeks. Then prob gonna maintain or do a little bulk.

Training
Hack Squats - 155x8/155x8 *these were easy, but they kept on hitting my shins, after 8 reps you really don't feel like you want to do anymore, dropping
Deadlifts - 155x12/155x12/155x15/155x15 *easy, felt good to dead again
Chest Supported Row - 45x12/45x12/45x12
DB Rows - 35x15:15/35x15:15/35x15:15/35x15:15
Leg Press Machine - 120x15/120x15/120x15

Incline Bench - 145x1/145x1 *easy
Pullups - bwx4 *ez

Diet
Pretty good except I had some sweets.

John0101
07-07-2004, 08:02 PM
Training
Incline BB Bench - 75x15/75x15/75x12/75x16 *felt like a skinny girl doing this
Incline DB Bench - 35x12/35x12
Machine Shoulder Press - 60x15/60x15
Front Raises - 45(plate)x6/45x6
Decline Situps - BW+10x20/BW+10x20/BW+10x20
Leg Raises - BWx40/BWx40

cphafner
07-08-2004, 07:48 AM
Nice efforts. I'm sure you could kick most skinny girl's asses!

Coke
07-08-2004, 07:56 AM
Keep up the good work...you have been getting the sessions in nice and consistent.

John0101
07-09-2004, 07:07 PM
CoCoa, thx man
Cphafner, lol

Training
Deadlifts - 165x12/165x12/165x12 *felt really dizzy after the first set
Legpress Machine - 140x12/140x12/140x12
Chest Support Incline Lever Row - 45x12/45x12/45x12
DB Row - 40x12:12/40x12:12/40x12:12
BB Curls 20x20/20x20


Watched some guy jerk & push press 185 for reps, pretty impressive

Coke
07-10-2004, 10:00 PM
Fine effort mang - :D

John0101
07-13-2004, 06:21 PM
CoCoa - Thx man, im trying to keep this lifting up

Training
Incline Bench - 90x12/90x12/90x12/90x12
Hammer Grip Incline Bench - 35x12/35x12/65x1 *
Shoulder Press Machine - 70x12/70x12/70x12/70x12
Pushdowns - 50x12/50x12
Decline Situps - BW+10x20/BW+10x20

* I held the db like I would do a hammer curl and when I press it up I would keep the palms of my hand facing inward toward me. The elbows goes straight down instead of flaring out. Kinda of like a close grip/medium grip bench.

Diet
4ish, gonna get it clean as a wistle starting tomorrow.

Coke
07-14-2004, 05:36 AM
Doing pretty good dude, nice work.

debussy
07-14-2004, 09:48 AM
You notice any difference with the hammer grip inclines?

John0101
07-14-2004, 06:49 PM
CoCoa, thx man
Debussy, yeah they're a lot harder then regular incline db bench for me atleast. I'm going to start them up later in my routine.

Training
Deadlifts - 175x12/175x12/175x12
Leg Press - 135x16/135x16/135x16
DB Row - 40x12/40x12/40x12
Chest Supported Incline Lever Row - 50x12/50x12/50x12
BB Curls - 20x20/20x20

Diet
I ate 6 cookies at work which I shouldn't have.

John0101
07-16-2004, 07:21 PM
Training
Incline Bench - 95x12/95x12/95x12/95x12
Hammer Grip Incline Bench - 35x12/35x12/35x12/35x12/70x0 *no way in hell with the 70s
L-Raises - 20x8 superset w/ Front Raises 20x8
Seated BB Shoulder Press - 95x6/135x0 *i really want to rep 135 on this
Ab work

Diet
Alittle low on the cals, but otherwise been decent.

rookiebldr
07-16-2004, 07:44 PM
You'll get the shoulder press soon enough. Keep at it, I'm sure it there.

Dunno how I missed the pics earlier. Looking good, John. Esp. in the shoulders, traps and arms. For 165, they look great.

John0101
07-17-2004, 01:10 PM
Rookie, thx man, I was pretty fat at 165, im guessing around 20% bf, however im planning to bulk up once again and soon.

Training
Deadlifts - 185x12/185x12/185x12 *ez, they just flew up. But my knees are bruised
DB Rows - 40x12:12/40x12:12/85x2:2 *85s for fun, 40s were heavy for some reason
Close Stance Squats - 115x6 *im going running later today so I didn't want to hit my legs hard

Going to switch my routine.

Sunday - Off

Monday - Off

Tuesday -
Decline Bench 3x8-12 65-75% of max
DB Arnold Press 3x8-12 70-75% of max
CGBP - 2x8-12 70-80% of max

Wensday -
Wide Stance Squats 2x8-12 70-75% of max
Leg Press 2x8-12 70-75% of max

Standing BB Lever Row - 3x8-12 70-80% of max
Hammer Curls - 1x8-12
Abs

Thursday - Off

Friday - same as tuesday

Saterday - Same as wensday

John0101
07-20-2004, 06:50 PM
Weight ~ 146 just hanging around here

Training
Decline Bench - 135x10/135x10/135x10
DB Arnold Press - 35x8/35x8/35x8 *I thought I would of gotten 3 sets of 12 easily, but nope. These were harder then I expected.
CGBP - 85x11/85x7 *both of these sets were to failure :( I just don't know, I thought I would of had 2 sets of 12 easily, but WTF?!?!
Decline Situps - BW+10x10/BW+10x10
Leg Raises

Diet Decent looks like this
8:30am - 1 whole egg, 2 egg whites, 1/2 cup of oatmeal
12:00pm - 1.5 serving of pasta, 1 can of tuna, 1/2 cup of veggies
6:00pm - 1/2 cup of rice, 4-6oz of chicken, 1/2 cup of veggies
10:00pm - 1 cup of non-fat milk, 1 scoop of protein
12:00am - 1/2 cup of non-fat cottage cheese

around 1200-1400 cals, and 150 grams of protein.

Coke
07-21-2004, 05:26 AM
Nice sessions ...those cals are really low mag - :D

cphafner
07-21-2004, 12:27 PM
workouts are looking nice. When you head back to school?

John0101
07-22-2004, 08:19 PM
CoCoa, whatsup! yeah the calories are extra low for my extra special cut :nod: Don't worry when I start bulking, im going to gain weight fast.
Cphafner, I still got alittle more then a month, I still gotta settle a few things before I go back, take the GREs, finish up my internship, go to a few protests. The good stuff.

Training
Squats - 115x4/135x4/185x4/185x4/185x4/185x4
Good Mornings - 95x6/95x6
Standing Lever Row - 2platesx8/2platesx8/2platesx8
Hammer Curls - 25x12:12

Was squattin with jeans on so that was kinda of rough. I was def. going to parallel, upping the weight next week. I just wanted to go semi-heavy with these. GMs were a breeze so were the rows and curls.

On an interesting note I went to prison yesterday. My boss teaches a class on black studies there so I had the opportunity to visit one of the classes. I was wearing shorts and they didn't allow people to come in with shorts. Luckly my boss had an extra pair of jeans in HER car. So I was wearing a pair of women's pants in prison, with the flares, low cuts, and everything. Btw, the brothers in the class were really nice, lots of love and respect from them. They were reading Howard Zinn's "A People's History of the World" and yes that marxist.

cphafner
07-23-2004, 06:21 AM
You're lucky noone made you their gf. I went to prison for a field trip once. It was really interesting.

John0101
07-23-2004, 05:04 PM
Cphafner, for class? what class? sounds like an interesting class. But the prison I went too was just a minimum security one. Usually for people who are going to get out within a few years.

Training
Decline Bench - 135x10/135x10/135x10 *ouch, after the first set I knew my chest wasn't healed up from last chest day.
Arnold Press - 35x8/35x8/35x8 *a lot easier, could of got 3x12 easily
CGBP - 85x12/85x12 *piece of cake, just flew up.
Decline situps - bw+10x20/bw+10x20
leg raises


Might be doing alittle bulk, so i'm going to switch my routine. Nothing will be to failure except the weighted pullups, DB hammer presses, and possibly DB shoulder presses.

Monday - Legs
Deadlift 3x1
Squats 4x4-6
Leg Press 2x4-6
Static Holds 2 set to failure

Wensday - Back
Weighted Pullups 3x2-6
Pulldowns 2x4-6
Concentration Hammer Curls 2x4-8
Abs

Friday - Chest/Shoulders
BB Incline Press 2x2-3
DB Hammer Press 3x4-8
DB Shoulder Press 2x4-8
L-Raises 2x6-12

Coke
07-24-2004, 10:56 AM
Nice plan to switch things up some...hope you will be adding in more arms and other stuff.

John0101
07-26-2004, 10:58 AM
CoCoa, what do you think I need to add/change to my routine? My upper arms naturally retain more fat then lower arms so they appear bigger. I don't think my body respond too well to too much volume. Intensity for me seems to be the key to growth. I'm wide open to suggestions thou

Weight - 147/148 - I ate a whole loaf of cinnamon bread yesterday :drooling:

Training
Pullups - BWx8(widegrip)/BW+25x6(medium)/BW+25x6/BW+25x7(narrow)/BW+25x4
Pulldowns - 135x6/135x6 (narrow grip chins)
Concentration Hammer Curls - 25x6:7/25x6:7 *I did no more rep for my left arm because its smaller then my right.

I skipped changed leg and back day because my legs were sore from my 2 mile jog from yesterday.

debussy
07-26-2004, 12:06 PM
Damn that's some impressive pulling power. Now you definitely got me pound for pond on that ****. Hey man, I think it's time to switch hands haha.

Coke
07-26-2004, 12:09 PM
Nice workout session - I was only suggesting more direct bicep/tricep exercises as well as shrugs and lateral/bent laterals for the shoulders, otherwise you are doing your own thing real well bro.

BigNic
07-26-2004, 12:10 PM
lol i dont like working arms directly either bro, although recently ive been getting my best results in throwing 1-3 sets in every now and then

John0101
07-28-2004, 08:21 PM
Debussy, hahaha, you gotta mix it up once in a while. To keep the excitement in the relationship alive ;) but yeah. ROM is a questionable, but pretty good IMO. Well you got me on bench and squat, ill have my glory in my pullups and deadlifts.

CoCoa, yeah i'm prob gonna add something for my shoulders, but l-raises never done me any good. Static holds are kinda of like shrugs, but people say I already got decent size traps. I'm just looking to grow overall.

BigNic, hey man :hello: I'm not really worried about big arms since my upper arms always seem to grow pretty fast (aka deposit fat). I'm just worried about these twigs for forearms, im hoping the static holds and concentration hammers gonna get these suckers growing.

Training
Deadlift - 135x8/225x4/285x1/285x1/285x1 *needed more warmup sets, i switched stances a few times, shoulder width was the strongest.
Squats - 135x6/135x6/185x4/185x4/185x4/185x4 *i didn't feel like going heavier at first today, but then a set into 185 it def. felt easier then it did last week.
Leg Press - 325x6/325x6
Static Holds - 365x8sec/365x5sec

Diet ~2300-2500 cals
8:30am - 1 cup Oatmeal, 1 english muffin, 1 whole egg, 2 egg whites
12:00pm - 2 serving pasta, 1 can tuna, 1/2 cup veggies, 2-4oz of chicken
4:00pm - Protein bar
6:30pm - 1 cup rice, 4-6oz of chicken, 1/2-1 cup of veggies
9:00pm - 1 cup non-fat milk, 1 scoop protein, 1 english muffin or 2 slices of WW Bread
11:00pm - 1/2 cup of non-fat cottage cheese, 1 english muffin or 2 slicse of WW Bread
1:00am - 1 cup non-fat yogurt

Looking to get back up to lower 150s before school starts, I should be gaining about 2-3 pounds a month.

cphafner
07-29-2004, 06:21 AM
thats some heavy squats after deads, nice effort. The trip was back in HS. I think it was with my social studies class. I went to a preppy HS on LI, where most people are very fortunate. When we went to prison, they guys were trying to scare us. They were saying stuff like, "I know you like to go steal cars and stuff, but this place isn't worth it man". We were all like what is this guy talking about. It didn't do much for us. Crime was vitrually non-existent where I lived. The only reason that people really got arrested was for DUI's.

John0101
07-30-2004, 05:38 PM
most people who went to jail in the prison I went too was in there for drugs or stealing, which was kinda of werid because I remember back in high school all we did was drugs and petty theft and none of us went to jail. I guess it kinda of shows how alot of things still evolves around race and class.

Weight - 147 :swear:

Training - Nothing to failure except DB Hammer Incline
Incline Bench - 115x6/135x3/145x2/155x1
DB Hammer Incline - 50x6/55x3/55x1 *these were hard
DB Shoulder Press - 45x8/45x8/60x6/60x1 *still got 60's up by myself!
Seated L-Raises - 20x12/20x12
Cable Tri-Pushdowns superset with 50x12 tri-Extension - 50x12:12x2

Got a good burn on the superset, I should of done dips thou.

rookiebldr
07-30-2004, 06:59 PM
You'll get that 150 soon enough. In the mean time, chest and shoulder day looking great. Nice work on getting those 60's up.

Coke
07-31-2004, 05:43 PM
Doing good -keep it up man.

John0101
08-02-2004, 07:08 PM
Rookiebldr, im in no worry to gain weight too fast. I'm suprised that I still got the 60s up by myself. I'm hoping to get stronger over the next few months on my bulk.

CoCoa, Thx man.

Weight - 149 this was with jeans on and after I ate a super burrito from Anna's :drooling: but im guessing im abit lower then this.

Training - Only pullups were to failure
Pullups - BWx6/BW+30x4/BW+30x4/BW+30x6(close grip)/BW+30x5(close grip) *ROM was questionable.
Pulldowns - 135x4(wide)/135x4(chins, close grip)
Concentration Hammer Curls - 25x7:8/25x7:8... 8 reps for my left hand
Chins - BWx6

and some light rep tri work.

I also decided to move my shoulder day to mondays starting next week and switch abs to friday (chest/tri day).

Had a nice pump after the workout. I rolled up the sleeves and showed off the guns. I caught some chicks eyeing me, but I im pretty sure they were just noticing my BO. Hhhahaha

Diet
8:00am - 1 cup oatmeal, 1 english muffin, 1 whole egg, 2 egg whites
12:30pm - 2 serving pasta, 1/2 cup of veggies, 1 can of tuna, 2-4oz of chicken or tofu
6:00pm - super burrito
7:30pm - protein bar
8:30pm - 1 cup rice, 1/2 cup of veggies, 6oz of chicken
10:00pm - 1 cup non-fat milk, 1 scoop protein
1:00am - 1 english muffin, 1 cup yogurt

Coke
08-03-2004, 10:47 AM
Good pimp action bro - ;)...fine work.

ryuage
08-03-2004, 10:48 AM
b.o .... big arms - same thing, at least they noticed you eh? :)

John0101
08-04-2004, 07:18 PM
CoCoa, Ryuage, hey guys. Yeah, help boost the old confidence. Can't wait till I get big (160+ pounds lean).

Training
Deadlifts - 135x10/225x6/295x1/295x1/295x1
Squats - 135x10/185x3/195x4/195x4/195x4/195x4 *i wonder how my form and depth was
Static Holds - 385x8secs/385x3secs *2nd set sucked
Leg Press - 335x7/335x7 *felt ez

Pretty good leg day.

Coke
08-05-2004, 05:23 AM
Session is good bro - bet you had the form down on the squats.

John0101
08-06-2004, 11:36 PM
CoCoa, I think my form was ok.

Weight ~ 148 still...

Training
Incline Bench Press - 115x10/135x1/140x3/145x2/160x1
DB Hammer Press - 50x8/55x6/55x4 *all to failure
Underhand flys - 25x8/40x6/50x4 *2nd set to failure, i don't know how to describe these but imagine those gymastics people on those rings. Good exercise, I got a great pump in my "lower" chest.
Tri pushdown/extension - 1 big superset for each arm
Decline Situps - BW+10x12/BW+10x12/BW+15x4

I got a friend about mine height and weights 130 pounds. That f**cker can bench 155x7 on flat w/full ROM and also do pullups for 8-10 reps w/30 pounds strapped on him. I'm really jealous and worried how strong he'll be if he gains 10 pounds because im sure his upperbody will be stronger then mine. However, he does not deadlift or squat.

debussy
08-07-2004, 01:21 PM
congrats on the 160. dont worry about your friend... hes gonna plateau fast if he doesnt squat or dead. gaining 10lbs of muscle is gonna be hard if all he does is upper body.

John0101
08-09-2004, 06:50 PM
Debussy, thx 160 was no prob. But yeah, my friend is pretty damn strong, no bf. But im really jealous of his 155x7, thats like me getting getting 170x7 on flat. O well.

Weight - 150, after a weekend of beer and cake. :D

Training
Pullups - BWx12(chins)/BW+35x4.5/BW+35x4.5/BW+35x6.5(narrow grip)/BW+35x3(narrow grip) *all to failure
Pulldowns - 150x2/150x2(narrow grip chins) *all to failure
Hammer Concentration Curls - 30x4:4/30x4:4

DB Shoulder Press - 45x8/60x8/60x7 *60s to failure
Bent Over L-Raises - 25x12/25x12

Felt strong today even thou I was dead tired from work.

Coke
08-10-2004, 08:08 AM
Good stuff dude, always nice to see the efforts.

Alke
08-12-2004, 03:18 PM
hey john, you still doing a slow bulk then?

sessions look good, when you gonna max out again?

John0101
08-12-2004, 07:03 PM
CoCoa, thx man.

Alke, yeah im prob gonna max out in a couple of weeks. I'm not expecting much thou.

Training
Deadlifts - 135x8/225x6/305x1/305x1/305x1 *225 were really heavy, my legs were shaking on the last 305.
Squats - 135x8/185x4/205x/205x3 *mad weak, lower back was feelin tender so I stopped short here. I need more depth on my squat.
Leg Press - 350x8/350x8/350x8
Static Holds - 225x5secs/315x3secs/405x1sec/405x0sec. 405 sucked.

Really weak today. I knew this was gonna be a tough workout when I first started deadliftin. I only got a few hours of sleep last night, dranked all day yesterday and barely ate 800cals by 7pm which was when I started lifin. Tomorrow should be better.

Coke
08-13-2004, 06:27 AM
Pulled off a really fine session nonetheless man - ;)

ryuage
08-13-2004, 09:31 AM
I hate the feeling of going into the gym knowing I will have a bad session because of recent events... anyways you pulled through make sure you eat and get that rest.

John0101
08-13-2004, 04:41 PM
Ryuage, yeah man i stuck with it because i didn't want to ruin my schedule.

CoCoa, thx.

Training - nothing to failure today
Incline Bench - 45x12/115x6/135x1/145x3/150x2/165x1
Incline DB Bench - 70x4 *no spot getting them up
Incline Hammer DB Bench - 55x4/60x1 *60s were failure
Underhand Cable flys - 25x8/40x8/55x4/50x6 *like those gymastics rings
Underhand Cable Raise flys - 25x6/40x4 *arms are down to the side, then an upward motion like a uprise row but outward to hit the chest
Situps - BW+20x12/BW+10x12 *lower back was sore so I dropped the 2nd set to +10

Diet
Sucked, been hot and humid and I don't feel like eating.

ryuage
08-14-2004, 03:15 AM
gotta shove food down john before you waste away :)

John0101
08-17-2004, 08:35 PM
Ryuage, I know man, but its a slow bulk so i got time.

Training
Pullups - BWx12/BW+40x4/BW+40x2/BW+40x4/BW+40x3 *first set was done close grip, 2nd set was was medium grip, 3rd and 4rd were both close grip.
Lat thing - 80x12/80x12 *standing cable machine thing
Concentration Curls - 30x8:8/30x6:6 (concentration hammer curls 2nd set)

DB Shoulder Press - 40x12/60x9/60x9 *ROM was questionable.
Bent over L-Raises - 22.5x12/22.5x12

I went to a different gym today, kinda of sucked.

Diet
horrible, with the bulk all I eat are fats and sugars. Got mad pimples.

cphafner
08-17-2004, 09:13 PM
excellent work with the pullups!

Coke
08-18-2004, 08:24 AM
Good couple of workouts...you really like them pullups bro.

John0101
08-19-2004, 08:26 PM
Cphafner, thx man, its nothing really too impressive, i hope to do +90 one day.

CoCoa, yeah man I love pullups. I always get really sore in my chest afterwards and I never feel it in my lats.

Weight - 146/147 :( I just realized the scale at the other gym was 3 pounds over, so I was about 3 pounds lighter for all this time. The lowest weight i got too was 143-144! Yeah, so my weight in the last 3 pages were over by 3 pounds.

Training
Deadlifts - 135x10/225x6/275x1/315x1/315x0
Squats - 135x10/185x5/210x4/210x4 *ROM was questionable
Leg Press - 360x6/410x4/410x3 *hammer strength machines, and these machines sucked balls.
Hacksquat Machine - 360x1/410x1/410x1 *hammer strength
Static Holds - 360x10secs/410x3secs/410x? *hammer strength once again.

Diet
sucks

debussy
08-19-2004, 08:39 PM
Deadlifts - 135x10/225x6/275x1/315x1/315x0


Good job on the 315... 365 is coming soon.

Coke
08-20-2004, 08:37 AM
Great session...looks like you are getting hardened with all them singles and doubles - ;)

John0101
08-20-2004, 10:41 AM
Debussy, yeah it should come with the next bulk. Hopefully i'll have it before next summer.

CoCoa, no doubt I love intensity

Weight - 146/147 still

Training
Incline Bench Press - 115x8/135x1/150x3/155x1/170x0/170x0
Incline DB Press - 70x0/65x0

What happened to my strength? I couldn't even get the 65s up. I had 4 easy reps last week on the 70s. I blame my diet

debussy
08-20-2004, 10:59 AM
Maybe your muscles arent awake yet... morning workouts are a little different.

Coke
08-21-2004, 07:38 PM
...lol, its usually the diet man - keep the sessions going, they matter the most.

John0101
08-23-2004, 12:41 PM
Debussy, yeah, I think that was it.

CoCoa, you think so? People always say diet is like 80% of training. I'm going to try to eat more regardless.

Training
Pullups - BWx13/+45x3/+45x2/+45x4/+45x2 *Warmup set was done with my legs sticking out, so my body was in a L shape and it really hit the abs. First two weighted sets were done medium grip while the last two were close grip.
Pulldowns - 150x2/150x4/150x4 *first two sets were wide grip, and last set was close grip chins.
Hammer Concentration Curls - 30x8:8/30x8:8
DB Shoulder Press - 40x13/50x4/65x8/65x0 *65s were done without a spot. The seat was at a incline more then 90 degress so it was more of a incline db press/db shoulder press. I tired it once again with the seat at a 90degree angle and I couldn't get it up.
DB Shoulder Flys - 20x6/20x6
Standing BB Shoulder Press - 115x3/115x3
L-Raises - 30x6/30x6

Diet
8:00am - 1 cup oatmeal, 2 egg whites, 1 whole egg, peanuts
10:00am - 2 slices of WW Bread, 1 cup yogurt or cottage cheese
12:00pm - protein bar
2:00pm - 2 serving pasta, 1/2 cup of veggies, 1 can of tuna
4:00pm - 2 cups of nonfat milk, 1/2 serving of weightgainer
7:00pm - 1/4 cup of rice, 6oz chicken or fish, 1 cup of mixed veggies
10:00pm - 1 cup of nonfat milk, 1 scoop of protein, peanuts
12:00am - 2 slices of WW Bread, 1 cup yogurt or cottage cheese

I get mad calcuim from this diet.

cphafner
08-23-2004, 03:25 PM
nice forrt on the deads, real strong. Pullups are impressive too.

John0101
08-25-2004, 10:49 AM
Cphafner, :hello: thx man.

Weight - 144-145, this after 5 straight days of ephedra use. I've been using it to study, i really need to stop using this stuff. I want to get big.

Training
Deadlifts - 135x8/185x6/225x4/275x1/325x0/225x3/225x3 *275 was heavy, had absolutely no chance on the 325. I thought I probably had 325 last week since 315 wasn't that hard. Last two sets of 225 were done SUMO!
Clean - 115x1 *needed to get the weight up on the squat rack
Squat - 115x8/135x6/185x5/185x5 *the missed 325 killed my mood.
Leg Press Machine - 240x8/280x6 *no mood, stopped the workout.

Diet
8:30am - 1 whole egg, 2 egg whites, 1/2 cup of oatmeal
10:00am - 2 slicse of WW Bread, 1 cup yogurt
12:00pm - 1 protein bar (usually about 150mg of ephedra and 200mg of caffine in between here)
2:00pm - 1 serving pasta, 1 can of tuna, 1/2 cup of mixed veggies
5:00pm - 2 glasses of milk, 1/2 serving of weight gainer
7:00pm - 1/4 cup of rice, 6oz of chicken and/or fish, 1/2 cup of veggies
10:00pm - 2 slices of WW Bread, 1 cup of nonfat milk, 1 scoop of protein
1:00am - 1 cup of yogurt or 1/2 cup of nonfat cottage cheese

John0101
08-27-2004, 11:04 AM
Weight - 144-145 :boring: I have a phobia of being skinny fat. I think i might be skinny fat

Training
Incline Bench Press - 115x6/135x3/155x3/160x2/170x1/175x1
DB Incline Bench Press - 70x4 *I did these about 1-2 mins after i was done with my last set of incline bench press, but i was hoping for 6 reps. This was done to failure.
DB Incline Hammer Bench Press - 60x1 *no improvement
Underhand Cable flys - 55x8/65x4
One superset of Tricep pushdown and extensions
Dips - BW+45x2/BW+45x2 *I just wanted to try these, both sets were not to failure.

Diet
9:00am - 1 whole egg, 2 egg whites, 1/4 cup of cottage cheese, 1 protein bar, 2 slices of WW Bread
12:00pm - protein bar
1:00pm - 1/4 cup of rice, 4oz of chicken, 1/2 cup of veggies

I also mad a sick ass omelet yesterday...
2 whole eggs
2 egg whites
1/4 cup of cottage cheese w/chives
2 slices of cheese (i like american)
2 strips of bacon diced
1 medium tomato diced

mix the cottage cheese, diced bacon and tomato. Cook the egg batter like a regular omelet (don't add salt, the cottage cheese w/chives should provide plenty sodium), then when it almost done add the mixture on half the omelet and top with the cheese, fold it over. Done. Time - 10mins ~600 calories w/lots of fat and protein.

Coke
08-27-2004, 11:25 AM
Looks like a tasty omelet there bro...good workouts.

Alke
08-27-2004, 11:52 AM
Maybe your muscles arent awake yet... morning workouts are a little different.


realy, do you have any studies that show sleepy muscles are not as effective as the awake ones? :) sleepy muscles LOL

nice sessions john...just keep eating bro, it'll happen.

John0101
08-30-2004, 11:50 AM
CoCoa, it was a tasty omelet! I really enjoyed it

Alke, thx man. btw, i think it was because it was early in the morning that my muscles were not running 100%

Weight ~ 147-148, my weight really seems to jump around a lot.

Training - Back/Shoulders
Pullups - BWx12/BW+50x3/BW+50x2/BW+50x2/BW+50x3
first two weighted sets were medium grip, and last two was narrow grip. ROM was questionable.
Pulldowns - 150x4/150x4
first set was wide grip chins, second set was close grip chins
Concentration DB Hammer Curls - 30x8:8/30x8:8
DB Shoulder Press - 20x20/40x12/65x2/65x6
no spot getting the 65s up and both sets were not to failure, 1st set was steep, 2nd set was more of an incline
Standing BB Shoulder Press - 115x6/120x6/125x4
Nice improvement here. The bar went down to my mouth/chin, not the chest.
DB Shoulder Flys - 20x8/20x8
L-Raises - 25x12/25x12

I learned a pretty good shoulder exercise from some people in the gym. Take a 45pound oly bb, and do standing presses with one hand. You really have to use your core to balance the bar, it hits the abs, lower back, forearms, shoulders, tris, etc. One guy was doing this was with a dime and a nickel on each side. So thats 75 pounds in a one hand standing bb shoulder press. Now I can't even shoulder press a 75pound db sitting down, so thats pretty damn impressive if you ask me.

Coke
08-31-2004, 08:47 AM
Great shoulder work, nice improvement on them presses - good back work as well.

John0101
09-01-2004, 12:14 PM
CoCoa, thx man. Improvements = progress

Weight - 146-147

Sumo Deadlifts- 135x10/185x8/225x1/235x1/245x1/265x1/275x1
Sumo definally aint my thing, my shoulders were way over the bar.

Squats- 135x10/185x6/185x6/185x6/195x2
I was mixing up my stances for the 185s, wide stance, close stance, etc. I think I went parallel however im not 100% sure.

BB Shrugs- 225x8

Static Holds - 315x8-10secs
Good, I just got too bored to hold on.

cphafner
09-01-2004, 01:25 PM
deads and squats in the same workout is intense! :strong:

Coke
09-02-2004, 08:47 AM
...you'll get those sumo's down - keep at them, nice workout effort.

debussy
09-02-2004, 02:55 PM
Squats looking intense especially after daedlifing. I struggle with 185 for reps after deadlifting.

John0101
09-03-2004, 10:44 AM
Cphafner, CoCoa, Debussy, thx, i do low reps with moderate intensity and I rest a lot in between sets so it aint really that bad. Leg days usually takes me an hour and a half so its a real time/energy drainer.

Incline Bench Press- 45x12/115x8/135x3/160x3/165x2/180x?/185x0
When I was benching 180 my spotter grabbed the bar when it was coming up. I might of had it, but I really don't know. 185 stalled about 5-6inches off my chest.

Incline DB Press- 70x7
One rep from failure.

Cable Underhand Flys- 55x8/75x2
One minute rest in between sets.

Pushdowns- 45x12/75x4
I was thinking of should of replaced this with a compound exercises. Dips perhaps.

Situps- BW+25x6/BW+25x6
I placed the 25 pound plate behind my head and not on the chest.

My right shoulder was feelin a little tender after the workout, those damn inclines and underhand flys. I'm going to change my routine after this week. 3x3 John? I'm hoping with my bulk I can add + ~10-20 pounds to each of the big three within 2 months, then I'll start with the creatine cycle.

Alke
09-03-2004, 12:10 PM
heh john.

some spotters just suck.

I would defineilty switch to dips for the triceps.

sessions look good man, I did sumo style dead for a while and I was able to pull more than with conventional. This was a good thing, but also a bad thing cause I found I kept pushing myself too fast on sumo with heavy weights and got injured twice with that style so something was missing....

then I realized that if I just develop legs and back more, I could switch back to conventional and pull more weight safely. I still use sumo for strength training but I max on conventional now.

both styles have merit and I think I just went off in my own little world so I dont know if this helps you or not, but thats me anyway :)

do you do ATF type squats at all?

debussy
09-03-2004, 12:14 PM
Yeah man, let's do the Maki routine for a few weeks... It's time to tear **** up this semester. The bench is looking good... definitely seeing some progress now.

Coke
09-04-2004, 10:30 AM
Change can be very good sometimes man, good luck with mixing things up!

John0101
09-08-2004, 10:59 PM
damn it took me a while to find my journal, it seems like i haven't worked out in so long. While it only has been about 5 days since my last workout.

Worked out in an old, dusty, and humid gym aka Totman, definally representing the quality of Umass finest. I definally wasn't feeling it today.

Flat Bench Press- 135x8/155x3
I need to lockout. I know I can do it, but yet it seems like I won't get the speed which will give me more reps if I do.

5 Board Press- 135x3/155x3/185x1
No bounce off the chest with these; the board absorbs all the energy, forcing me to use my muscles to stablize more therefore I had to use less speed and more absolute strength on each rep. I think this works kinda of like slow and steady reps instead of "as-fast as you can" benching.

Incline DB Press- 70x0
Not a chance. The bench was steeper then what I used before.

Pullups- BWx6/BWx6
first set was middle grip, second set was close grip. Used full ROM and I think I had more.

Dips- BWx5/BW+30x3
New dip station and the bars are closer then before. This was tough balancing. Just testing the waters.

Squats- 135x3/135x1/135x1/ 135x1
Done in various stances and positions.

My right shoulders really hurt right now from the benching. I think it still needs to heal some more. I was only feeling about 80% of my full potential in this workout. More rest in between sets, a better warmup, a cleaner gym, more sleep and maybe a small meal an hour earlier would help.

I have been consuming large portions of food in the DCs. Prob about alittle less then 1k in calories in some of the larger ones. Most around 500cals. I also eat about 2 large ones and 2-3 smaller ones and then a midnight weightgainer shake for about two days now. With this trend I hoping to gain weight, strength, fat and muscle fast.

I want to get big.

Coke
09-09-2004, 10:01 AM
You are bound to add a few pounds with that diet plan dude!

John0101
09-09-2004, 07:05 PM
CoCoa - without a doubt man.

16' Box Squats- 95x4/135x1/135x2/135x3/145x2/135x2
These were new and were done with horrible speed. I personally like ATF Squats better, but mixing things up is a plus.

Deadlifts- 135x1/135x1/135x1
Just bored in the gym. Felt strong, but of course it was only 135 pounds.

Weighted Reverse Hyper Extensions- +55x6/+55x6/+70x6
just testing the waters, but I think I have a lot more.

Single Hand Standing EZ Bar Shoulder Press- 55x1
Just the right hand for a single rep. This was close to my max.

Just screwing around in the gym today. The school gym really, really, really sux.

cphafner
09-09-2004, 09:39 PM
Workouts are looking good. I wish I still had a school caf. to help pack on some calories. Although, since you normally had to hit the can about 15 mins. afterwards, not sur if it would help with the weightgain.

Alke
09-10-2004, 11:24 AM
good luck gaining weight, give the shakes a try they should help.

John0101
09-11-2004, 12:53 PM
Cphafner, Alke, thx guys. Yeah, school food kinda of sux, high in fat and many of the foods are highly dense. Lately i've just been eating whatever.

Weight - 149 :cool: not bad at all

Bench Press- 45x8/95x8/115x8/135x8/135x10/145x6/95x6
Done with a new tempo. Slow and steady on the negative, slight pause on the chest, and an explosion on the positive. All sets were short of failure and this is all I did in the gym.

Diet
8:00am - 2 whole eggs, 4 egg whites, 4 slices of WW Bread, 1/2 cup of cottage cheese
12:00pm - Usually about 4-8oz of some sort of meat, pasta or ww bread, 1 cup of veggies, cottage cheese and yogurt.
4:00pm - same as before
8:00pm - same as before
11:00pm - 1 cup of nonfat milk, 1/4 serving of weightgainer.

Next week I will start a new routine. Btw, Everlong (Acoustic version) by the Foo Fighters is a really good song.

Coke
09-13-2004, 08:42 AM
Very interesting effort ...wish you the best for the new routine bro.

John0101
09-13-2004, 04:36 PM
CoCoa, thx man.

Speed Bench- 45x6/95x3/95x3/95x3/95x3/95x3/95x3/95x3/95x3
Varying grips

CGBP- 135x4/135x4/140x4
Strict form, no bounce, slow and steady

Pushdowns50x8/50x6/60x1
Close to failure

Pullups- BWx8/BW+10x8/BW+10x8
Had more, nothing to failure. Energy was lacking too. Done with much more ROM then before.

Standing BB Military Press- 95x4/115x4
Triceps were too tired from everything else

Standing EZ Bar Curls- 55x8/55x8
ez.

I gained about 4-5 pounds over the last 2-3 weeks. I definally got fatter, I can see it from my face. I also been drinking tons of water and im bloated all the time. I've been using better form in all my lifts, also im staying far away from failure.

cphafner
09-13-2004, 06:01 PM
nice workout. strong cg bench.

John0101
09-15-2004, 10:34 AM
Cfapher, thx man

Squats- 45x12/95x6/135x5/135x5/185x5

Reverse Hyperextensions- +135x6/+135x6

Abs

this was at 7:00am in the morning. I couldn't sleep the whole night. im off to bed.

Coke
09-15-2004, 08:03 PM
Nice couple of sessions man.

John0101
09-17-2004, 06:44 PM
CoCoa, thx man, its a new routine.

4'' Board Presses- 45x12/95x8/135x3/145x3/155x3/165x3/175x3/185x3
Nice, felt strong.

Weighted Pullups- +20x8/+20x8/+20x8
Could of been better.

CGBP- 140x2/145x4/145x4
energy was lacking after the pullups. Reps were moderately slow with alittle pause on the chest. No bounce.

DB Incline Tricep extensions- 15x8/20x8
new and kinda of arkward.

Alke
09-17-2004, 08:57 PM
nice work, we almost doing the same westside scheme

what exaclty you doing with DB incline extensions?

how you like the board pressing, first time I did them they felt WEIRD, I liked them though cuase you could still feel the BB when you hit the board, unlike pin presses where the BB sits on the pins and you push off.

cphafner
09-17-2004, 10:16 PM
excellent sessions. Strong board presses!

John0101
09-19-2004, 01:34 PM
Alke, yeah man, im doing debussy's westside routine. I dunno whats up with the db extensions I was just following him. To be honest they feel alittle arkward. I really enjoy the board press actually, i never tried pin presses before so I don't have a point of reference to compare.

Cphafner, thx man. I suprised myself with it. I didn't think i had it in me.

Weight ~ 150 i think. I definally gained some decent amount of weight and gained some bf. I hope to get back to 155 within 2 months.

High Box Squats- 45x3/95x6/135x3/185x2/225x0/225x1/245x1/275x0/265x0
I was suprised at how well strong this felt. The box was about 1 inch above parrallel. I saw some stars when i hit 185, first 225 was bad setup, I didn't think I had 275 in me, but I was hoping for 265.

Hacksquats- 135x1/185x1/205x7
Werid, but these were pretty easy.

SLDL- 205x3

DB Reverse Hypers- 50x8/50x8
Good burn

Decline Situps +25x6/+25x5
I also did some other ab exercises.

Coke
09-19-2004, 03:21 PM
...seeing stars and still moving on, that is excellent bro - :thumbup:

John0101
09-21-2004, 01:56 PM
CoCoa, yeah, but I thought i had more in me so I wasn't gonna let a few stars or lack of blood flow into my head stop me from liftin.

Bench Press- 100x3/100x3/100x3/100x3/100x3/100x3/100x3/100x3
Slow

CGBP- 150x4/150x4
these were hard, and close to failure. I wanted to up the second set to 155.

BB Rows- 135x8/135x8/135x8
I haven't done these forever, I wanted to take it easy on these because I haven't done them for so long. I think my form got better and I got a little pump in my lats from them.

Standing Hammer Curls- 30x8:8

that was it.

ryuage
09-21-2004, 06:53 PM
everything lookin good in here john... I dunno I just dont like bb rows personally (prefer db rows)

Coke
09-22-2004, 06:05 AM
A couple of guys I know swear by those bb rows and have the backs to prove it - good and varied effort J.

John0101
09-23-2004, 04:24 PM
Ryuage, i usually do db rows also, but I thought hey what not give bb rows another chance.

CoCoa, i bet you got some monster friends dude.

Weight - 152-153! :cool:

Deadlift- 135x8/225x4/275x1/315x1/325x1
not bad, I knew I had 315 after the 275. Then I thought if the weight was already on the ground why not try another set. Yeah, so I nailed 325 :cool:

ATF Squats- 135x3/135x3/135x3
These were suppose to be box squats but I didn't have a box.

DB Reverse Hyperextensions- 60x6

Decline Situps- +25x4
My abs were still semi-sore from last time. So I only did one set.

cphafner
09-23-2004, 09:11 PM
Awesome pulling! :strong:

Coke
09-24-2004, 10:40 AM
I cannot help but to agree - good deads.

John0101
09-24-2004, 05:10 PM
Cphafner, CoCoa thx guys. Im hoping these are gonna fly.

3' Board Press45x12/95x6/135x2/145x2/165x2/185x2/195x2/200x1
These could of been better.

CGBP- 150x4/155x4
Nice improvement. 155 felt fine, done with more speed and less of a slow and controlled motion

Pullups- BW+30x4/BW+30x4/BW+35x4
First set was wide grip and the two others were close grip

Standing BB Shoulder Press- 95x10
Awesome ROM

Standing DB Curls- 40x6:6
ROM could of been better.

Seated EZ Bar Curls- 55x8
Whatever.

L-Raises- 25x12

Front Raises- 45platex4

I had a lot of energy in the gym today.

Diet - Looks kinda of like this
9:00am - 2 whole eggs, 4 egg whites, 4 slices of WW Bread
12:00pm - 1 cup of rice, 2-3 4oz chicken breast, 1/2 cup of veggies + whatever
4:00pm - 1/2 cup of rice, 3-4oz of sprimp, some sause +whatever
7:00pm - 1.5 cups of rice, 3 4oz of beef, 1 slice of pie + whatever
11:00pm - probably a sandwish
2:00am - another sandwish.

John0101
09-27-2004, 05:36 PM
16' Box Squats- 45x8/95x6/135x3/185x2/225x1/245x0
what a difference a few inches makes.

SLDL- 135x8/185x6/225x10/225x3
135 felt so light I was ready to curl it. Last set of 225 was done sumo.

DB Reverse Hyperextensions- 65x5/65x5
These burned the hams, I keep on getting the feeling that im going to tear my hamstrings one day with these.

Decline Situps- +25x8/+30x4
big jump on the the 25s, I only had 5 reps last week. The weight was held behind my neck.

cphafner
09-27-2004, 06:42 PM
135 felt so light I was ready to curl it. Last set of 225 was done sumo.


Curl jockey.

Nice workouts! hows school going?

Coke
09-28-2004, 08:48 AM
Fine sessions bro, really gaining some strength on certain moves.

John0101
09-28-2004, 04:39 PM
Cphafner- school sux. I can graduate early (aka this semester) if I wanted too, but im going to get my certificate in public policy which is another 3 course.

CoCoa- thx man, its because im bulking.

Bench Press- 95x3/95x3/95x3/95x3/95x3/95x3/95x3/95x3
Varying grips

CGBP- 160x4/160x4
first set was iffy and the second set was solid

Stadning DB Shoulder Press- 60x1
I only got it up for my right hand

Standing BB Shoulder Press- 105x10
Solid

Standing BB Curls- 95x3
Cheated on these, but its a lot more then what some people incline in my gym, hahahah.

Close Grip Pullups- +40x3/+40x3/+45x3
I like these alot.

John0101
09-30-2004, 05:55 PM
Weight - 154 :clap: - I'm probably going to start my first creatine cycle within the next two weeks. I hope to be 165 in about 2 months.

16' Box Squats-135x2/135x2/135x2/135x2/135x2/135x2/135x2/135x2
Slow, done with a variation on stances.

Close Stance GM Squats- 185x3/185x3
New, I like.

DB Reverse Hyperextensions- 70x4/70x4
Hard, but I got more.

Decline Situps- +30x8/+35x8
I placed the db on my chin/neck instead of behind the neck which makes it easier.

Single Hand Standing DB Shoulder Press- 60x1/65x0
I got a video of the 60s, for which I got up for both my right and left hands. 65s owned me.

cphafner
09-30-2004, 06:35 PM
Stay as long as you can! Nice efforts. Good luck on the weight gain goal.

Coke
10-01-2004, 06:02 AM
It gets more interesting in here all the time man, nice work.

John0101
10-01-2004, 02:54 PM
CoCoa, Cphafner - thx guys.

2' Board Bench Press 45x12/95x8/135x1/155x2/165x1/185x1/195x1/205x0
Bad setup on 205, but I think I should of had it.

CGBP- 165x4/165x4
strength on these have been flying!

Standing BB Military Press- 115x8/115x7
Strength has also been flying on these.

Weighted Pullups- +45x3/+50x2
these hurt my arms, so I stopped here.

Awesome workout :strong:

cphafner
10-01-2004, 09:52 PM
strong workout. You'll get that 205 next time!

Coke
10-03-2004, 12:27 PM
That is right, you will have the 205 soon here - good work on all movements.

Alke
10-04-2004, 01:35 AM
what the hell is a good morning squat?

good work man, you get 205 next time...

John0101
10-04-2004, 04:35 PM
Cphafner, CoCoa, Alke - im pretty sure i'll have 205. Even if I don't i won't complain. I've been seeing large gains in many of my lifts because of my recent bulk. A GM Squat is a squat with really bad form which is usually how I tend to squat.

14' Box Squat- 45x3/95x2/135x2/185x1/225x0/22x1/245x0/245x1
These were really GM Squats, I kept on missing the weights when I tried to keep my form nice and tight. I finally just gave up and GM it up.

SLDL- 135x3/225x3/275x8
I really didn't expect the 8 reps for 275. The reverse hyperextensions worked really well.

Decline Situps- +45x3/+40x10
I first held a 45 pound plate behind my head, but it was too hard. Then I just grabbed a 40 pound db and placed it on my neck/upperchest which makes the exercise so much easier. I'm probably going back to place weights behind my head again.

Another good workout.

cphafner
10-04-2004, 05:44 PM
that is some real heavy SLDL's! :strong:

BIG C
10-04-2004, 06:38 PM
Great workout Looking strong!

Alke
10-04-2004, 07:51 PM
. A GM Squat is a squat with really bad form which is usually how I tend to squat.



you ****, dont be getting injured making up your own exercises.

thats an awesome feelingwhen you get to sldls with that kinda weight. I remember hitting 250 the first time, felt like a ton of bricks but it went up. soon you be warming up with 275 :D

John0101
10-05-2004, 01:47 PM
Cphafner, thx man. I dont think my max is that high for SLDL its just that I have high endurance for these.

BIG C, :hello: thx man. The bulk is really helping my strength.

Alke, ehehe I know man. I'm not going to hurt myself. But I think its gonna be years before I warm up with 275.

Weight ~ 157 :omg: I've been regaining weight really fast. It took me forever to get past 155 in my last bulk.

Speed Bench- 95x3/95x3/95x3/95x3/95x3/95x3/95x3
Varying grips, these were heavy and slow

CGBP- 170x4/170x1
pleased with the first set, kinda of disappointed with the second.

Single Hand Standing DB Shoulder Press- 60x3:0/60x0:0
3 reps with the right hand for the 60s. I was very pleased. NO reps for the left (I had a 1 rep last week too :( )

Standing Single Hand EZ Bar Shoulder Press- 45x6:6/45x6:5
I like these, I think they hit the little stablizer muscles well.

Weighted Close Grip Pullups- +50x2/+55x2/+60x1.5
Horrible ROM.

There were some highs and lows in this workout, highs=reps w/60s on standing db shoulder press, lows the CGBP. But I think I should of had more in this workout given what I seen as my strength in the past. I was hoping to do standing bb military presses but my lower back is really sore from yesterday. I dont see myself maxing out on deads anytime soon.

BIG C
10-05-2004, 02:00 PM
Nice job on the close grips! :thumbup:

Coke
10-06-2004, 05:32 AM
Great efforts mang, you will over 160 soon.

John0101
10-07-2004, 04:59 PM
BIG C, thx man, I really wish I had the second set so then i can move up to 175.

CoCoa, 160 is ez, been there done that. With the creatine im hoping to hit 170-175 within 3 months. Then a slow and painful cut.

Powercleans- 45x1/45x1/45x1/95x1/95x3/95x1/95x1/135x1/135x1
I forgot what I did, but I must of done atleast half a dozen singles with 135 and 95. I'm really happy with these and these are wicked fun. They also take a lot out of you.

ATF Squats- 135x2/135x2

Deadlift- 135x3/135x3

Diet
8:00am - 2 whole eggs, 4 egg whites, 4 slices of WW Bread, 1 cup of cottage cheese, 1/4 cup of mixed fruit.
1:00pm - 2 2oz chicken, 1/4 cup of rice, 1 cup of cottage cheese, 1/4 cup of mixed fruit. 1/4 cup of mixed veggies
3:00pm - 6 oreos
6:00pm - 2 bowls of pho w/chicken, 1 2-3 oz steak, 1 cup of fried rice, 1/4 cup of corn, some other stuff...
9:00pm - dunno yet
12:00am - 1 small bag of doritos, 1 chicken wrap

I'm guessing im eating around 3000-3500 calories a day.

BIG C
10-07-2004, 05:00 PM
Good session!

John0101
10-08-2004, 05:13 PM
BIC C, thx man. Strength is flying, some PRs today. Hahhahahaha

Some snatches, powercleans, and push presses. Kinda of light, 95 pounds and 65 pounds. Still a good workout thou. I still wanna work on my form.

Weight - I dunno but 155-160. Creatine cycle starts NEXT WEEK :nod:

Weighted Close Pullups- +65x~1.5
horrible form, but still got up 1.5

Bench Press- 135x3/155x1/195x1/200x1/205x1/210x0
Everything was feeling slow today, I highly doubt I could of got more then 6-8 reps with the 135. 195 felt pretty bad, but I was sure I had it. 200 wasn't bad at all, and I knew it was close to my max. And 205 was just sweet :)

Thats it. Max dead on monday. I'm hopping for 340 +- 5 pounds. Then I start my creatine cycle and take the week off. I think my right shoulder is messed up from my bad form on the oly lifts. I got a lot of work coming up and i'm hopping I can also quit smoking :nod: too. Then I'll start a new BB routine.

BIG C
10-08-2004, 06:11 PM
Good job on the bench!

John0101
10-09-2004, 01:30 AM
Big C, thx man. Its been nice.

In the past 5 weeks I gained about 12 pounds and added +20 pounds on my bench and about ~30-40 pounds on my daedlift. :whazzup:

ryuage
10-09-2004, 05:54 AM
nice benchin... hopefully these 5 or so weeks i have left I can put another 20 lbs on the bench :)

Coke
10-10-2004, 12:03 AM
...smoking is not so great, I am suprised at you, lol - stay on track bro.

debussy
10-10-2004, 12:06 AM
WTF, im suprised nobody welcomed johnny to the 200 club yet.

:birthday: :strong: :clap:

John0101
10-11-2004, 01:52 PM
Ryuage - bulk hard man and the strength will come.

CoCoa - Its a nasty habbit. I want to start doing cardio soon.

Debussy - thx man.

Weight - 160 :eek: Up another 3 pounds in one week. BF levels has shot way up. I also started creatine yesterday.

Deadlift- 135x8/225x3/315x1/345x1
Something is wrong with my lower back, it feels tight whenever I walk. It feels like it has strength i.e. I can do deadlifts but whenever I stand up or walk for long periods of time my back gets really tired. I couldn't many reps with lower weight so I decided it hit 345 after just a few warm up sets. I think I might have about 5-10 more pounds to go before I hit my max.

ryuage
10-11-2004, 05:05 PM
nice deads john... hopefully the strength comes, will evaluate whether I add some more cals this upcoming few days.

cphafner
10-12-2004, 07:00 PM
Have you been strecthing enough before you workout? If I'm not totally streched, my back gets outta whack when I do deads.

John0101
10-13-2004, 07:14 PM
Ryuage - I remember you got hella strong during your last bulk. Eat, sleep and lift dude.

Cphafner - I don't strect before my workout, however for that workout I did. I am going to start strecthing more often now before my deadlifts and squats.

Standing DB Shoulder Press - 60x2/60x2
I only did this for my left hand. Previous best was only only 1 rep. I had maybe 1 more rep in me.

Seated DB Shoulder Press - 65x5
No spot, at the most incline position.

DB Incline Press - 75x1
No spot

Weighted Pullups - +40x2
wide-grip

I had to go to the gym because I just die alittle everytime im away for a few days. I gained strength on all these lifts and everything was not to failure. I'm not sure if the gains were from the creatine or just me gaining weight, either way ill take it. I haven't been eatting much because I have a ton of exames/hw coming up so the stress is up there; i've also been feeling a little blue and I can't will myself to stuff my stomach. Quitting smoking has been pretty sucessful so far. Ironically when some people are feeling blue they smoke more, but its the opposite for me.

I'll post my new routine sometime this weekend and you'll should expect some PRs in the coming weeks. :ninja:

John0101
10-14-2004, 07:26 PM
Damn I just can't get away from the gym.

DB Curl - 40x1/45x1/50x1
PR :p

Standing EZ Bar Curls - 65x1/75x2/85x2
PR :p

Standing DB Shoulder Press - 60x2/65x1
first set of 60s was for the left arm, the 65s was for the right hand. PR :p

CGBP - 175x2
PR by default, but I wanted more. A lot more.

Seated DB Shoulder Press - 70x4
I needed a spot to get it up. PR :p

Two days in a row I worked out my shoulders and tri's. They are already sore so I am going to get some rest.

BIG C
10-14-2004, 08:48 PM
Goood session, but Ya gotta give those tri's time to heal Bro! So they will grow! :thumbup:

Coke
10-15-2004, 05:15 AM
Hitting the books, dropping the cigs, loving the gym nowadays are all good news bro - :thumbup: ...great efforts!!

John0101
10-17-2004, 06:48 PM
CoCoa, Big C, thx guys. Things are looking up.

My new routine.

Sunday- Off
Monday- Chest
- Incline DB Press 2x6-12, I will start with db's for which I rep for atleast 6, then up the amount of reps by 3 every week. Once I hit 12, i'm going to up the weight.
- CGBP 2x3-5, I will hit 3 rep for any specific weight then progress by 5 pounds every week. Once I hit my 3 rep max I will drop the weight and try to hit my 5 rep max while slowly progressing once again.
- Dips 2x4-8
Tuesday- Back
- Weighted Wide Grip Chins 2x6-12, same scheme as incline db press
- Close Grip Pullups 2x3-5, same as CGBP
- DB Row 2x4-8
- Concentration Hammer Curls - 1x4-8
Wensday- Off
Thursday- Legs
- ATF Squats 3x4-8, I will try to stop short of failure every set and up the weight by 5 pounds every week. Once I hit my 4 rep max for 3 sets I will drop the weight.
- Close Stance Squats 1x12
- SLDL 1x6-12, I am going to stop way short of failure here.
- Reverse Hyper 1x4-8
Friday- Shoulders
- Seated DB Military Press 3x6-12, same rep scheme as DB Incline Press
- Standing BB Military Press 1x2-12, whatever I can get short of failure.
- L-Raises 1x12
- Front Raises 1x12
Saterday- Off

I might move leg day to tuesday and back to thursday depending on how sore my lower back gets.

John0101
10-18-2004, 12:22 PM
Weight - 161, this was with jeans, shoes, wallet and keys. I'm guessing im still around 160.

Incline DB- 30x22/50x8/60x4/70x4/70x12
ROM got worse and worse with more and more reps on the 70s.

CGBP- 170x3/170x3
The first set was hard and I barely got the third rep up. The second set was much easier I had atleast 2 more reps in me.

Dips- +40x6
These were messing with my shoulders and wrists. The bar is thick and uncomfortable putting extreme pressure on my shoulders and wrists. Dropping this.

Incline BB Press- 150x5
The incline bench here is really steep, almost like a military press. I might replace dips with this.

cphafner
10-18-2004, 07:23 PM
CGBP- 170x3/170x3
The first set was hard and I barely got the third rep up. The second set was much easier I had atleast 2 more reps in me.


So do em. Nice workout.

John0101
10-19-2004, 02:14 PM
Cphafner, I like volume, I think intensity is the key for me.

Pullups - +15x8/+15x7/+15x8/+15x4
First two sets were wide grip and the last two were close grip.

Standing EZ Curls - 65x6/85x4/85x2/65x4
these were supersetted with the pullups. I cheated a lot too.

Pulldown - Drop set to failure

DB Rows 60x12:12

DB Hammer curls to failure from 20->10

Coke
10-19-2004, 02:22 PM
Nice couple of sessions man...bet you are pumped up - ;)

lilmase1153
10-19-2004, 02:59 PM
damn your hittin pr left and right. good job bro keep the pump alive....

ryuage
10-20-2004, 05:33 AM
volume = nice pump

cphafner
10-20-2004, 05:22 PM
arms musta been blowing up after that!

John0101
10-21-2004, 04:09 PM
Cphafner, Ryuage, Lilmase1153, CoCoa - thx guys. My arms were pretty pumped. I was suprised i could curl 85 pounds because I never really curl and my wrist didn't hurt!

ATF Squats - 45x6/95x6/135x6/195x4/200x4/205x3
These were pretty good, I almost puked after the 205! These also took a ton out of me. I barely had any energy left for SLDLs.

SLDL - 135x6/225x6/285x4
Everything felt like a ton of bricks. I almost puked again after 285. The ATFs just took away too much out of me.

This was a short workout and I was on the run.

BIG C
10-21-2004, 07:39 PM
When you almost puke on squats that means you had an awesome worokout! Keep it up Bro!

lilmase1153
10-22-2004, 12:33 AM
^^^^ hell yeah man, just be careful you dont wanna get crushed by all that wieght you be pullin...
keep up the good job bro and be safe

Coke
10-22-2004, 05:47 AM
Great effort with those atf squats and stiff legs dude - :thumbup: ...thats some real intensity, lol.

John0101
10-22-2004, 02:35 PM
hey guys, thx. I'm really starting to like atfs. They just work so well. My quads, hams and glutes are pretty sore.

Seated DB Shoulder Press - 60x8/65x3/70x8/70x8/70x5
Needed a spot for the 70s on the first two sets. I got the 70s up by myself on the last set!

Standing BB Shoulder Press - 125x5
The db shoulder press took way too much energy out of me.

thats it.

lilmase1153
10-22-2004, 02:38 PM
nice w/o bro... how the delts feelin now

cphafner
10-22-2004, 09:04 PM
3 sets at 70 is real strong!

ryuage
10-23-2004, 05:30 AM
nice pressing john

Coke
10-23-2004, 05:37 AM
Props on the delt work dude.

John0101
10-25-2004, 11:54 AM
Lilmase1153, Cphafner, Ryuage, CoCoa - thx guys. My strength has been flying. I think its the creatine. I haven't gained much weight or mass but then again I haven't been eatting as much as I could have. I'll take the strength gains either way.

Weight - 162 w/jeans on

DB Incline - 75x7/75x8/80x4
No warmup sets. I just jumped right into the workout with the 75s. I got up the 80s for the first time today with NO SPOT. The most I have ever incline db press before today was 75x1 2 weeks ago (granted I had more reps in me that day). DB incline + DB shoulder press = the combo.

CGBP - 175x4/175x5
Nice, my previous PR with this weight was only 2 reps. I had a slight spot on the last rep on the second set. No bounce and slow and steady.

Incline BB Press - 135x5
This incline is really steep and almost like a military press. Done with little rest after the CGBP. I also didn't have a spot so I stopped short of failure.

Coke
10-26-2004, 06:34 AM
Pump it up bro - Nice!!

cphafner
10-26-2004, 07:03 PM
80's is sweet. Incline your body weight with db's is no easy feat. Nice effort!

ryuage
10-27-2004, 05:48 AM
looking strong john... btw, how tall are you?

John0101
10-27-2004, 02:46 PM
CoCoa - hey man. I LOVE THE PUMP!

John0101
10-27-2004, 02:51 PM
CoCoa - hey man. I LOVE THE PUMP!
cphafner - Thx man, i wouldn't mind pumping out reps with the 100s like you do. I'm pleased with the 80s.
Ryuage - I'm only ~ 5'6, so 163 for my height is a lot. I started when I was around 140 skinny fat my freshman year of college. I've never thought about my dieting until I started lifting with my friend sophomore year.

Weight - 163

Pullups - BWx8/+20x5/+20x4/+20x7/+20x6/BWx8
First three sets were wide grip, last three were close grip chins. ROM got better.

BB Rows - 135x8/155x8
These suck. I think I can row 80 dbs, but I can't bb row for my life.

Seated DB Shoulder Press - 70x1
No spot, went up pretty smooth. I just wanted to know I could still do it.

Standing DB Curls - 40x5:5

Hammer Curls 25 -> 20 -> 15 -> 10
drop set to failure.

cphafner
10-27-2004, 07:20 PM
BB Rows - 135x8/155x8
These suck. I think I can row 80 dbs, but I can't bb row for my life.


at your pace you'll catch me in no time. I'm the same way with BB rows. I can handle around 130-135 with db's, but onlly 225 with the BB...it doesn't make sense to me.

lilmase1153
10-27-2004, 09:56 PM
nice chins brotha.. keep up the good work

ryuage
10-28-2004, 06:28 AM
at your pace you'll catch me in no time. I'm the same way with BB rows. I can handle around 130-135 with db's, but onlly 225 with the BB...it doesn't make sense to me.

:withstupi

I can handle more weight with db's then with bb's it is very strange... haha

Coke
10-28-2004, 07:16 AM
...the bb rows are real difficult to get going with but you can handle it bro, lol - nice workout.

Alke
10-28-2004, 09:57 AM
hey john....nice work with the 80's there on incline, you moving up!!!

I was gonna suggest widen your stance on BB rows, but you shorter than me so the mechanics are probably different (im 6'3"). I use a wide stance and overhand grip.

John0101
10-30-2004, 12:41 AM
Alke - thx man! I'll try to suggestion, i want my bb rows to move into the 200s.

CoCoa - thx man. BB rows aint my main thing. I'll rather move up my pullusp.

lilmase1153, Ryuage - i wouldnt mind my bb rows moving up, but if i think if my benched move up, my bb will move up.

Deadlifts - 135x8/225x8/315x1/355x1/365x0
365 was hard, i think i might of had it on a good day.

some bench press slow and steady.

debussy
10-30-2004, 01:23 AM
355 = snapped!!! :moon:

ryuage
10-30-2004, 08:16 AM
ya... usually thats how it works... bench/bb rows are similar for most people, weight wise that is.

Coke
10-30-2004, 02:18 PM
The way you are going, you will deadlift 365 real soon mang - ;)

lilmase1153
10-30-2004, 03:44 PM
thats some strong deads bro keep it up

John0101
11-01-2004, 05:34 PM
Debussy - snap yo. 370 next time forget 365.
CoCoa, lilmase1153 - thx guys, I think i might of had it. Im not really sure.
Ryuage - yup, I noticed that too.

Weight - 168 :confused: Last time I weighed in i was 162, I think the creatine just bloated me up. I can't wait till I hit 175 because I still feel small and skinny.

DB Incline - 75x8/80x5/80x6
No warm up and no spot. PRs on the 80s but I wanted 8+ reps

CGBP - 180x4/180x4
Nice! I was struggling with 170s just 2 weeks ago. I just wanted 2-3 reps on failure.

Flat DB Flys - 20x6/25x6/30x6/10x6/20x4
on the last two sets I made sure the db hit the ground to get that extreme stretch.

lilmase1153
11-01-2004, 06:42 PM
damn you made em hit the ground you must be either really flexible or long A** arms..either way congrats on the pr for db's it feels good to throw up big wieghts on that boy...

BIG C
11-01-2004, 06:46 PM
Nice chest session! :thumbup: