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unev_en
10-09-2001, 08:45 PM
Male
Age: 18
Weight: 134
Height: 5'7''
BF: too damn low.

Diet: approx. 3000 cals (at least 150 g complete protein, 60 g healthful fats, and all low GI-carbs (except post-workout.)

Split:
mon: back/bi
tue: shoulders/abs
wed: off
thr: legs/forearms
fri: chest/triceps
sat/sun: off

Goal: 150...slowly, though...want to "bulk up", not "blow up"...

unev_en
10-09-2001, 08:56 PM
Had to lift at a different time today...damn...hate messing with my schedule...

Shoulder/abs. Not a bad day, really.

DB Shoulder Press: 50 X 8, 50 X 8, 50 X 8 --- tough, though.

Upright Row: (Barbell) 85 X 8, 85 X 8, (Cable version) 105 X 8 -- pretty easy, need to increase.

Barbell Shrugs: 215 X 10 , 225 X 8, 225 X 8.... damn forearms are giving out before my traps...

Side Lateral Raises: (db) 20 X 8 , 20 X 8, (cable) 20 X 8

Rear Delt Raises: (db) 15 X 8, 15 X 8...like these...

Abs:
weighted machine crunches: 160 (stack) X 12, 160 X 12, 160 X 12
weighted db side bends: 70 X 12, 70 X 12
decline rev. crunches 25, 20

Lots of improvement...
cable crunches 120 X 15, 120 X 15, 120 X 15

unev_en
10-10-2001, 07:57 PM
ouch....tired today, don't know why.
maybe four hours of sleep...could that have done it? I wonder...

Legs tomorrow. Damn. Damn. That means squats. Goin' for three sets of eight at 215 or 225, which would be a PR.
We'll see, I guess.

unev_en
10-11-2001, 10:03 PM
Leg day. Nice.

Squats 210 X 8, 215 X 8, 215 X 6 (pr)
SLDL 170 X 8, 170 X 8, 170 X 8 (pr)
Hack Squats 195 X 8, 195 X 8, 200 X 8 (pr)
Seated Calf Raise 130 X 12, 130 X 10, 130 X 10
Hamstring Curl 130 X 12, 130 X 10, 130 X 8
Standing Calf Raise 180 X 10, 180 X 8, 180 X 8 (crappy machine, poorly designed.)

Not bad, for five months of training.
Diet: ace = 2900 cals, lottsa protein.

Hot Shot
10-12-2001, 08:12 AM
you have good strengh for a 134 pounder:eek:

unev_en
10-12-2001, 02:47 PM
Thanks, man. Now if I could only get a little bigger.

Probably not eating enough...but I want to minimize fat gain, so I guess I'll be patient.

Chest day today. Can't wait. Just wish it wasn't so weak.

unev_en
10-13-2001, 12:39 PM
Chest day. Cool. Just wish I was stronger.

Inc. DB Press 60 X 8, 60 X 8, 60 X 8 (pr)

Flat DB 65 X 5.5, 60 X 6, 60 X 8. If I hadn't just increased my incline, I could have used the 65's for all three sets. Damn. Hate when that happens.

Weighted Chest Dips 20 X 10, 20 X 6, 20 X 5
Cable Crossovers 40 (each side) X 8, 40 X 8, 40 X 8
Decline Smith Close-grip BP 80 + bar X 8, 80/bar X 7.5, 80/bar X 6
V-grip tricep pulldowns 105 X 8, 105 X 8, 105 X 8
Skullcrushers 50 X 8, 50 X 6

Diet: In the evening, not so good. Hate eating family meals. Didn't eat a meal before bed, either. Prolly 2500 cals or so, 130-140 g protein. Not good.

Sleep: like a baby

unev_en
10-15-2001, 10:20 PM
Back/biceps.

Pullups BW + 5 lbs X 8, BW + 5 X 6, BW + 5 X 6, BW X 5

Deadlifts 235 X 8, 235 X 8, 235 X 6. Need to work on these. Feel like I could go quite a bit higher, if only my forearms would support the weight.

DB Rows 70 X 8.5, 70 X 8, 70 X 7

Wide-grip pulldown machine 200 X 8, 210 X 7, 210 X 6
(Not a traditional cable-pulldown machine. It's a strange piece of equipment, but the ROM feels much more natural.)

Barbell curls 50 + EZ bar X 8, 50 + EZ Bar X 6, 45 + EZ Bar X 8

Hammer Curls 30 X 7, 30 X 6,

Seated Low v-grip cable row 180 X 8, 180 X 7

unev_en
10-16-2001, 09:02 PM
Shoulder Day:

It's been a week since I've started this journal. Do I feel stronger? Nah. Do I feel bigger? Nah. Oh well. These things take time (or so I'm told, anyway.)

DB Shoulder Press: 50 X 8, 50 X 7, 50 X 7.

Upright Row: Switched to an EZ-bar for these; less strain on the wrists. 60 + bar X 9, 65 + bar X 8, (cable now) 120 X 4 & 105 X 4

Shrugs: 245 X 8, DB 85 X 8, 85 X 5, 85 X 5. Even with straps, my grip fails before my traps. Damn.

Lat Raises: 20 X 8, 20 X 8, (cable) 20 X 6

Rear Delt Raises: 20 X 8, 15 X 8

That, plus a damn tough ab workout. Not bad.

Diet: Alright, I guess. Wish I could force myself to eat more. Oh well.

Sleep: Need more. Always.

Weight: 135.

syntekz
10-16-2001, 09:34 PM
Don't be discouraged. Building muscle, getting bigger, getting stronger, does take a long time. A lot more time than one week. Trust all of us here.

unev_en
10-16-2001, 10:12 PM
:)
I know. It was just a little tongue-in-cheek comment; having been lifting for about six months now (after a long hiatus due to serious illness) I realize that true gains take time. Thanks, though.

unev_en
10-18-2001, 07:21 PM
Leg Day. Ouch. Tomorrow is going to be a painful experience.

Squats: 215 X 8, 215 X 6, 210 X 8 (pr)
SLDL: 175 X 8, 175 X 8, 175 X 8 (pr)
Hack Squat: 200 X 8, 205 X 8, 205 X 7 (pr)
Hack calf raises: 265 X 12, 265 X 12, 265 X 12
(the standing calf raise at my gym is crap.)
Lying Hamstring Curl 100 X 8.5, 100 X 7, 100 X 6
(the normal hamstring curl machine was broken.)
Seated Calf Raise: 130 X 10, 130 X 8

Diet: Alright. Wish I could force myself to up the calories, though. Damn.

Sleep: Ace.

Weight: Same

unev_en
10-19-2001, 07:24 PM
Chest day. Very nice.

DB Bench 65 X 8, 65 X 6, 65 X 3, 60 X 6 (pr)
Inc. Bench 60 X 3, 55 X 6, 55 X 6, 55 X 6
Dips BW + 20 X 9, BW + 20 X 6, BW + 20 X 5.5
Cable Crossovers 40 (Each side) X 8, 40 X 8, 40 X 8
Decline close-grip bench press 80 + smith bar X 8, 80...X 6, 80..X6
v-grip cable tricep pulldowns 120 X 6, 105 X 8, 105 X 8

diet: ok

D-13
10-19-2001, 09:59 PM
dont wish, just do it

Nightmare
10-22-2001, 06:39 AM
Man you are really strong at 134 lbs. Give yourself more time, get bigger, and you're only gonna get even more outstanding. Keep it up!

Reinier
10-22-2001, 11:19 AM
true dat.... im 190 and not near as strong

unev_en
10-22-2001, 02:18 PM
Thanks, all.

I haven't maxed in quite a while, but I think I will soon.

Also, any suggestions for increasing grip strength; I could go heavier in deadlifts and shrugs if only my grip wouldn't fail. I use straps when my grip gets weaker (3rd set or so) but even they don't help much.

unev_en
10-22-2001, 07:50 PM
Back day.
God, I love deadlifts.

Pull-ups BW + 5 X 8.5, BW + 5 X 6, BW + 5 X 6, BW X 5
Deadlifts 245 X 8, 255 X 4 (damn grip gave out), 255 X 6
DB Row 70 X 8.5, 70 X 8, 70 X 7
Lat-pull down 215 X 8, 215 X 7, 215 X 7

Barbell Curls: 50 + EZ-bar X 8, 50+bar X 8, 50+bar X 6
Alt. DB Curl: 35 X 7, 35 X 6
Hammer Curl: 30 X 8, 30 X 7

Chris Rodgers
10-22-2001, 09:00 PM
Do you use a mixed grip(over/under) for deads? If not, this should cure the problem.


If you already do, I would suggest using chalk if your gym allows and also doing some grip work. Static holds, farmers walk, etc.

unev_en
10-22-2001, 09:18 PM
Yeah, I use a over-under grip on deads. Straps seem to help some, but I only use them in the later sets when my grip is dying.

Thanks for the advice on grip training; I'll incorporate those in my shoulder/trap/ab day, thanks.

unev_en
10-23-2001, 07:51 PM
Shoulder/trap/ab day.

DB Military Press 50 X 8, 50 X 8, 50 X 7
DB Shrugs 90 X 10, 100 X 10, 100 X 10. Need to increase these.
Cable Upright Rows 120 X 8, 120 X 7, 120 X 6
Side Lateral Raises 20 (db) X 8, 20 (db) X 6, 20 (cable) X 6
Rear Delt Raises 20 (db) X 8, 15 X 10 (db)

That, plus a hella intense ab-workout. Nice.

Diet: Alright, I guess. Fat around 50-55 g, which may be too low, but I don't know.

Sleep: Cool.

Weight: 136

unev_en
10-25-2001, 09:09 PM
Leg Day. Enough said.

Squats 215 X 8, 215 X 8, 215 X 5

Stiff-leg DL 180 X 8, 180 X 8, 180 X 8. Need to increase these, but I'm trying to be very careful w/ my lower back, which I injured doing deadlifts.

Deep Hack Squat 210 X 7, 210 X 7, 210 X 6

Hamstring Curl 140 X 8, 140 X 8, 140 X 8

Hack Squat Calf Raises 270 X 10, 270 X 10
supersetted w/
Leg Press Calf Raises 330 X 10, 330 X 10, 330 X 10

Seated Calf Raises 130 X 8, 125 X 8, 125 X 8.

Diet: Alright. 2600-2900 cals. Enough? Hope so.

Sleep: Fine.

Chest/tris tomorrow. Can't wait.

unev_en
10-26-2001, 09:45 PM
Chest day. Nice, except for one irksome fact -- when I do incline first, I can't increase flat bench, and visa versa. Oh well.

Incline DB Press 60 X 8, 60 X 8, 60 x 6

Flat DB Press 65 X 3, 60 X 6, 60 X 6, 60 X 5

Dips BW +25 X 8, +25 X 8, +25 X 5 (pr)

Cable Crossovers 40 (each) X 8, 40 X 10, 40 X 10 (pr)

Decline Smith Close-grip BP 80 + bar X 8, 80+bar X 7.5, 80+bar X7
(another pr)

V-grip tricep pulldowns 120 X 8, 120 X 7.5, 120 X 7 (pr)

Finished off w/ skullcrushers. Overall, not bad; I felt pretty well.

Diet: Ok.

Sleep: Not so great.

unev_en
10-30-2001, 09:06 PM
Back day. Felt like crap. I think the gym was too hot, or perhaps daylight savings time affected me somehow. Oh well

Pullups (palms out) +5 X 9, +5 X 7, +5 X 4, BW X 5
Deadlifts 255 X 6, 255 X 6, 255 X 6
DB Row 70 X 8, 70 X 6, 65 X 9
Wide-grip pulldowns 210 X 8, 210 X 7
Seated v-grip cable row 180 X 7, 160 X 8
Barbell curl 55 + EZ X 6, 50 + EX X 7, 50 + EZ X 5
Alt. DB Curl 35 X 7, 35 X 6
Ham Curl 30 X 6, 30 X 6

Diet: Feel like i'm putting on too much fat. Don't know why, though. On 2500-2700 cal diet, with all low-gi carbs except post-workout, high protein, and about 50 g healthful fats.

sleep: ok

unev_en
10-31-2001, 08:45 PM
Felt better yesterday (tuesday.) More sleep, I think.

DB Shoulder Press 50 X 8, 50 X 8, 50 X 6
DB Shrugs 100 X 8, 100 X 10, 100 X 10
Cable upright rows 120 X 8, 120 X 8, 120 X 7
DB Lateral Raises 20 X 8, 20 X 8
Cable Lateral Raises 20 X 8
Rear Delt Raises 20 X 8, 15 X 10

And, of course, a damn good ab workout.

Diet: Alright. Lower on cals...and fat

Sleep: Ace.

unev_en
11-02-2001, 02:19 PM
Legs yesterday.

Squat 215 X 8, 215 X 8, 215 X 8 (pr)
Stiff-leg Deadlifts 185 X 8, 190 X 8, 190 X 8
Deep Hack Squat 220 X 8, 220 X 7, 220 X 6
Lying Hamstring Curl 110 X 8, 110 X 5
Seated Hamstring Curl (downward) 140 X 8, 140 X 7

Plus a hard calf workout.

Nice.

Diet: Little low, I think.

unev_en
11-02-2001, 09:56 PM
Chest/triceps, a workout that has a way of making your whole day.

DB Incline Bench 60 X 8, 60 X 8, 60 x 6
DB Flat Bench 60 X 8, 60 X 8, 60 X 6
Dips +25 X 8, +25 X 6, +25 X 5
Cable Crossovers 50 X 8, 50 X 8, 40 X 12
Decline close-grip bench press
75 + bar X 8, 75 + bar X 6, 75 + bar X 6

v-grip tricep pulldowns 120 X 8, 120 X 8, 120 X 8

Finished off with some lying DB tricep extensions.

Diet: Alright

unev_en
11-05-2001, 08:57 PM
Back/Biceps. Felt great today. Limitless energy. Could have stayed in the gym for hours; had to force myself to leave.

Pullups +10lbs X 8, +10 X 6, +5 X 6, BW (really wide grip) X 4
Deadlifts 255 X 6, 255 X 6, 260 X 6
DB Rows 70 X 8, 70 X 7, 70 X 7
Wide-grip pulldowns 220 X 8, 220 X 6, 220 X 4
Seated v-grip cable row 180 X 8, 180 X 7
2-arm bicep curl 55 +Ez bar X 6, 50 +bar X 6
alt. DB Curl 35 X 5, 35 X 6
Hammer Curl 35 X 6, 35 X 6

unev_en
11-06-2001, 07:20 PM
Shoulders/Traps/Abs.

DB Shoulder Press 50 X 9, 50 X 8, 50 X 7 (pr)
DB Shrugs 100 X 12, 100 X 12, 100 X 12
Cable Upright Row 120 X 8, 120 X 8, 120 X 7
DB Lateral Raise 20 X 8, 20 X 8
Cable Lateral Raise 20 X 6

Forearm Curls 65 X 12, 70 X 12, 70 X 12
Static DB Holds 95 X 15 sec, 95 X 10 sec, 95 X 10 sec

Plus a nice ab workout.

unev_en
11-08-2001, 10:07 PM
Leg Day. Ouch. Feel Dead.

Squat 215 X 8, 220 X 7, 220 X 7 (pr)
SLDL 195 X 8, 195 X 8, 195 X 6 (pr)
Deep Hack Squat 220 X 8, 220 X 8, 220 X 7
Lying Hamstring Curl 110 X 8, 110 X 7
Seated Hamstring Curl 140 X 10, 140 X 9

And a nice calf workout.

Diet: Ok

Sleep: Always need more.

unev_en
11-09-2001, 10:50 PM
Chest/triceps.

Incline DB Press 60 X 9, 60 X 8, 60 X 6
Flat DB Press 60 X 7, 60 X 6, 60 X 7
Dips BW + 25 X 8, +25 X 6, +25 X 5
Cable Crossovers 50 X 8, 50 X 7, 50 X 6, 40 X 12

Decline smith close-grip BP: bar+80 X 8, +80 X 6, +80 X 6
V-grip cable tricep pulldowns 120 X 8, 120 X 7, 120 X 8

Finished with some overhead tricep extensions.

Diet: Probably need to increase calories.

Sleep: More

unev_en
11-12-2001, 12:08 PM
Back/Biceps. Felt great today. No college classes today (veterans' day,) and so I could workout in the morning, which is usually when I feel most fresh.
I still have to attend my high school classes in the afternoon, though. Damn.

Pullups BW+ 10 X 8, +10 X 5, +5 X 5, BW X 4
Deadlifts 255 X 7, 260 X 6, 260 X 6 (pr)
DB Rows 70 X 9, 70 X 8, 70 X 7
Wide-grip pulldowns 220 X 8, 220 X 6,

For a change of pace, I finished off with some machine rows.

2-arm bicep curl EZ + 55 X 6, EZ+ 50 X 8 (pr)
Alt DB Curl 35 X 6, 35 X 6 (pr)
Hammer Curl 35 X 6, 35 X 5

unev_en
11-14-2001, 08:18 PM
Shoulders/traps/abs.

DB Shoulder Pres 50 X 9, 50 X 8, 50 X 7 (pr)
Barbell Shrugs 225 X 12, 235 X 12
DB Shrugs 100 X 12
Cable Upright Rows 120 X 7, 120 X 7, 120 X 6
DB Lateral Raise 20 X 10, 20 X 8 (pr)
Cable Lateral Raise 20 X 7

Did some grip work and a hell of an ab workout.

Diet: who knows

Sleep: good.

The_Chicken_Daddy
11-15-2001, 02:59 AM
Any particular reason why you do your delts, move to traps and then back to delts?


Also, you do quite a bit of work for your traps! What is your grip like on the uprights? Are your traps progressing/growing well?

unev_en
11-15-2001, 05:23 PM
On upright rows, I use as close a grip as possible; it tends to be an overhand grip ranging from one inch to four inches.

As for moving from delts to traps to delts, I've never really thought about it. I try to progress in my routine from heavy weight to light weight; therefore, I move from heavy (for me, at 135 lbs) db press, to heavy shrugs, to upright rows. Even though I merely finish with lateral raises, they seem to be progressing well.

Also, I agree that I do quite a bit for traps. It seems, however, that they (as well as my legs) are the only part of my body that is actually growing and not just getting stronger. Caloric intake to blame, you think?

unev_en
11-15-2001, 05:27 PM
Leg Day.

Squats 215 X 8, 220 X 8, 220 X 7 (personal record)
SLDL 195 X 8, 200 X 8, 200 X 6 (pr)
Deep Hack Squats 225 X 8, 225 X 6, 225 X 6 (pr)
Lying Hamstring Curl 110 X 8, 110 X 6.5
Seated Hamstring Curl 140 X 9, 140 X 9

Nice seated/standing calf workout as well.

Diet: better.

Sleep: best.

unev_en
11-18-2001, 12:23 PM
Chest/triceps on friday.

Flat DB Press 65 X 8, 65 X 6, 65 X 6 (pr)
Inc DB Press 60 X 6, 55 X 7, 55 x 7 (tough to do this after flat)
weighted dips 25 X 8, 25 X 6, 25 X 6
Cable Crossovers 50 X 8, 50 X 8

Finished off with some pec-deck flies.

Decline Smith CG bench 80 +bar X 8, 80 +bar X 6, 80+bar X 6
v-grip tri pulldowns...

Hard to remember; i'm writing this on sunday. Damn

Diet: low

unev_en
11-19-2001, 06:40 PM
Back/biceps.

Pullups BW + 10 X 9, +10 X 6, +10 X 4, +5 X 4 (pr)
Deadlifts 260 X 7, 265 X 6, 265 X 6 (pr)
Experiments with some bb rows
DB Rows 70 X 8, 70 X 7
Wide-grip pulldowns 220 X 7, 220 X 6, 220 X 6
Wide-grip cable rows 160 X 8, 160 X 7

Barbell curl EZ + 55 X 6, EZ + 55 X 5
Inc. DB Curl 30 X 5, 30 X 4
Ham Curl 35 X 6, 35 X 5

unev_en
11-20-2001, 08:00 PM
Shoulder/trap/ab.

DB Shoulder Press 50 X 10, 50 X 9, 50 X 7 (pr)
DB Lat Raises 20 X 8, 20 X 7
Cable Lat Raise 20 X 6
DB Shrugs 100 X 10, 100 X 10
Machine Shrugs (didn't count; it was as high as I could go w/ proper form)
Upright rows 60 + EZ X 8, 60 + EZ X 7, 60 + EZ X 7

Forearms curls, static holds, and tough ab workout.

Ouch.

Diet: alright.

unev_en
11-21-2001, 12:48 PM
Pain. Leg day, then 30 minutes of racquetball with my dad. Ouch.

I can't move.

Squat 220 X 8, 225 X 6, 225 X 6 (pr)
SLDL 205 X 8, 205 X 8, 205 X 8 (pr)
Deep hack squat 220 X 8, 225 X 7, 225 X 6 (pr, sort of)
Lying Hamstring Curl 110 X 10, 110 X 7, 100 X 8 (pr)

Finished off with some deep leg presses and a nice calf workout.

Diet: better.

Weight: still 135

unev_en
11-22-2001, 08:07 PM
Thanksgiving today.

Full. Can't. Eat. More.

unev_en
11-23-2001, 05:58 PM
Chest/triceps.
The day after Thanksgiving always gets me. Felt tired today (all that tryptophan, probably :).

Anyway.

Flat DB Bench 65 X 8, 65 X 7, 65 X 6 (pr)
Inc DB Bench 55 X 7, 55 X 7
Tried some smith decline bench...didn't like...
Dips +25 X 8, +25 X 7, + 25 X 6 (pr)
Cable Crossovers 50 X 9, 50 X 6, 40 X 10

Smith decline close-grip bench press 85 + bar X 6, 80 +bar X 6, 75 + bar X 7

v-grip tri. pressdowns 120 X 10, 120 X 8, 120 X 6 (Pr)
rope overhead tricep extensions 60 X 12, 70 X 8

unev_en
11-26-2001, 08:38 PM
Back/Biceps. Felt a bit tired at first (didn't eat or sleep well over the weekend) but eventually things improved.

Palms-out pullups +10 X 9, +10 X 6, +10 X 5, +7.5 X 5 (pr)
Deadlifts 260 X 6, 265 X 7, 270 X 6 (pr)
DB Rows 75 X 7, 75 X 6, 70 X 8 (pr)
Close-grip pulldowns 210 X 6, 200 X 6
Finished off with some wide-grip cable rows.

2-arm curl EZ + 55 X 7, ez + 50 X 5 (pr)
Seated Inc. DB Curl 25 X 8, 25 X 8
Hammer curl 35 X 5, 30 X 6, 30 X 7

Diet: alright.

Sleep: bad.

Weight: 137

unev_en
11-26-2001, 08:38 PM
Back/Biceps. Felt a bit tired at first (didn't eat or sleep well over the weekend) but eventually things improved.

Palms-out pullups +10 X 9, +10 X 6, +10 X 5, +7.5 X 5 (pr)
Deadlifts 260 X 6, 265 X 7, 270 X 6 (pr)
DB Rows 75 X 7, 75 X 6, 70 X 8 (pr)
Close-grip pulldowns 210 X 6, 200 X 6
Finished off with some wide-grip cable rows.

2-arm curl EZ + 55 X 7, ez + 50 X 5 (pr)
Seated Inc. DB Curl 25 X 8, 25 X 8
Hammer curl 35 X 5, 30 X 6, 30 X 7

Diet: alright.

Sleep: bad.

Weight: 137 lbs

unev_en
11-27-2001, 08:19 PM
Shoulders/traps/abs.

DB Shoulder Press 50 X 10, 50 X 9, 50 X 8
DB Lateral Raise 20 X 12, 20 X 11
Cable Lateral Raise 20 x 8
DB Shrugs 100 X 12, 100 X 12, 100 X 12
Upright Rows EZ + 60 X 8, EZ + 60 X 7, EZ + 60 X 6

Did some grip work (static holds, forearm curls.) Finished with a nice ab. workout

Diet: 2600 cals.

Sleep: good

unev_en
11-29-2001, 07:20 PM
Legs. Owwwww.

Squats 220 X 6, 225 X 5 (?), 225 X 7 (sort of pr.)
SLDL 205 X 8, 205 X 10, 210 X 7 (pr)
Deep Hack Squats 225 X 7, 225 X 6, 225 X 6
Lying Hamstring Curl 110 X 10, 110 X 8, 110 X 7
Finished with some deep leg presses and calf work

Diet: 2800 cals or so.

Weight: Same

Idaho is good...very good; it snowed (and by snowed I mean one foot of frozen water fell from very heavy skies) and all schools/colleges were closed, which meant that I had no classes today.

Nice.

unev_en
11-30-2001, 08:40 PM
Chest/triceps. Alright day, I guess. I'm a bit worried about my growth and diet; though my legs are growing, nothing else seems to be. I am getting stronger, though; it's just that the temptation is there to, well, train biceps every day I guess.

DB Flat Press 70 X 6, 65 X 8, 65 X 6 (pr)
DB Incline Press 55 X 6, 55 X 8
Did some flat machine press for a change of pace
Weighted Dips +25 X 7, +25 X 5.5, +25 X 5.5. Not so good.
DB Flies 30 X 8, 30 X 7
Finished with some cable crossover work

Decline Close-grip bench 80+bar X 9, 80 + bar X 6, 80+bar X 6
v-grip pulldown 120 X 8, 120 X 7
overhead rope extension 70 X 5, 60 X 6

I have to fight the feeling that if some is good, then more is better.

Diet: Not so good either. Very low in fat.

Sleep: hopefully better.

I have three SAT II subject tests tomorrow...damn. Hope I do as well as I did on the SAT.

Tryska
12-01-2001, 05:31 AM
*lol* do NOT train biceps everyday.....just go heavy, rest well, and eat lots. :)

unev_en
12-01-2001, 01:03 PM
do NOT train biceps everyday

But everyone knows that's how you get really big! :)

unev_en
12-01-2001, 05:48 PM
SAT II's, all three of them, went very well. I'm pleased.

Two weeks from today, I learn my results.

Two+ weeks from today, I find out if I'm accepted to my first choice college.

Waiting kills.

unev_en
12-03-2001, 08:41 PM
Back/Biceps.

Did not feel so well today. For some reason, I always feel poorly after the weekend, particularly when I don't eat well each day. Not surprisingly, due to numerous factors, including the SAT IIs on Sat., my diet over the weekend was not so good. Plus, it's hard to convince myself that I need to eat when I'm not as active as I usually am, even though growth occurs only with rest.

Anyway.

Palm-out pullups +10 X 9, +10 X 6, +10 X 5, +7.5 X 5
Deadlifts 265 X 6, 270 X 6, 270 X 6 (pr)
Tried some machine rows and close-grip lat pulldowns for three sets and two sets, respectively; I am going to solely wide-grip pulldowns from now on, however.
DB Rows 70 X 7, 65 X 6 (tired after machine rows.)
Finished with some wide-grip pulldowns

Bicep work also; by this point, my arms were somewhat fried. Oh well; it was somewhat of an experimental day anyway. Plus, given the way I was feeling, I was glad to just hit the personal record on deadlifts.

Diet: I'm thinking of increasing cals, but I know I won't be able to force myself to do it. Ten pounds over six months with no bf% change is not so impressive, especially after taking a glance at Belial's journal.

unev_en
12-04-2001, 08:50 PM
Shoulders/traps.

DB Press 55 X 6 (!!!), 50 X 9, 50 X 8 (PR)
Machine Shoulder Press 130 X 12, 130 X 12, 130 X 10 (PR)
DB Lateral Raise (at this point, delts were fried.) 20 X 8, 20 X 6
Cable Lateral raise 20 X 6

I'm now focusing on a full ROM and proper form on shrugs, so I decreased the weight.

Barbell Shrugs 185 X 8, 185 X 8, 185 X 10
Upright Rows EZbar + 60 X 8, +60 X 6

Plus a nice forearm and ab workout.

Diet: Crap.

Sleep: Crap.

Weight. 136. Crap.

Tryska
12-05-2001, 07:32 AM
hey now....don't go comparing your results to anyone else's.....over six months you have made progress. keep it up, man.

PowerManDL
12-05-2001, 11:53 AM
Right on.

unev_en
12-06-2001, 06:17 PM
Legs.

Squat 225 X 8, 225 X 7, 225 X 6 (PR)
SLDL 215 X 8, 215 X 8, 215 X 6 (PR)
Deep Hack Squat 225 X 8, 225 X 6, 225 X 6 (PR)
Lying Hamstring Curl 120 X 7.5, 110 X 7.5 (pr)
Seated Hamstring Curl 140 X 7, 130 X 7

Finished with some seated calf raises and standing calf raises.

Not bad. Felt tired today, but I had a good workout in spite of the fact. I'm a bit concerned, however. Winter is no longer coming; it is here; and this is when I typically start to feel like crap. Probably SAD. I don't know. It is starting, however; damn.

Diet: If I weren't working out, I don't think I could force myself to eat. Have no appetite.

Sleep: Ok.

unev_en
12-07-2001, 07:40 PM
Chest Day.

Not so good. Felt dead at first... Plus, my pecs aren't growing.

DB Flat 70 X 3 (???), 65 X 6, 65 X 6
DB Incline 55 X 4 (???), 55 X 6, 55 X 6
Dips +25 X 10, +25 X 7, +25 X 7 (PR)
Pec Deck 70 X 6, 70 X 8
Cable Crossovers 50 X 8, 50 X 8

Smith decline close-grip bp 80+bar X 8, 80+bar X 6, 80 + bar X 7
v-grip tri pulldowns 120 X 8, 120 X 7, 120 X 6
Finished with some skullcrushers.

Diet: Better, I hope.

unev_en
12-11-2001, 10:10 AM
Back/biceps yesterday.

Wait. Saw some funny gym behavior yesterday...
A friend of mine, who's quite large for his age (he's 14, yet can outlift me. He also weighs close to 200 lbs, so I guess it's understandable,) has decided to train biceps with back. Does he deadlift, row, and chin first? Nah...that would be too easy. He goes and hits the db rack for 45 minutes worth of curls...and then wonders why he can't do a single chinup. He probably did 30 sets for biceps and 2 sets for back.

Oh well.

Wide-grip pullups +15 lbs X 7, +10 X 6, +10 X 4, +5 X 5 plus negatives.

Wide-grip pulldowns 210 X 10, 220 X 6, 220 X 6
(again, this is a strange machine; I don't believe I could pull 220 on a traditional lat pulldown machine.)

DB Rows 70 X 6, 65 X 9, 65 X 9
(focusing on perfect form)

Seated v-grip cable rows 180 X 8, 180 X 6

Deadlifts 270 X 6, 270 X 6, 270 X 5
(put deadlifts at the end of the routine for a change; at this point, I was dead.)

Did some bicep work as well (at the end of the workout... :)

Diet: Not great. Had a three hour Calc II test from 6:30-9:30 in the evening, and so I was too tired to eat well when I got home.)

Sleep: I'm a damn zombie at this point.

unev_en
12-11-2001, 08:26 PM
Shoulders/traps/abs.

It says quite a bit about my life that lifting was today a welcome catharsis. I have this much to say: the college application process is hell. So is the week of finals at the local college where I spend half my day. Too much stress...not enough sleep...not enough relaxation...

Plus Christmas...

Damn.

Anyway.

DB Shoulder Press 55 X 7 (!), 55 X 4, 50 X 7 (PR)

DB Lateral Raise 20 X 10, 20 X 10
Cable Lateral Raise 20 X 7

Did some machine shoulder presses for the hell of it.

Shrugs: 95 X 12, 95 X 12, 95 X 10
(dropped weight a bit in order to focus on form and peak contraction.)

Upright Rows EZ + 60 X 8, EZ + 60 X 7, EZ + 60 X 6 (pr)

Plus a good forearm/ab workout.

Diet: Better, I think.

Sleep: Is it possible to get enough?

unev_en
12-13-2001, 06:29 PM
Legs.

God, I think I am sick. No. Can't be sick. Sickness is bad.
Probably shouldn't have worked out today; squatting through a cramping stomach is not fun. Not good times. Bad times.

Anyway, I'm somewhat proud of the day, except for squats, which for some reason I couldn't do well (my legs have felt like jello all day, for reasons of which I am unaware.)

Squats 225 X 6, 225 X 5, 210 X 8
SLDL 210 X 10, 215 X 8, 220 X 7 (pr)
Deep Hack Squats 225 X 8, 225 X 7, 225 X 6 (pr)
Lying Hamstring Curls 120 X 7, 110 X 7, 100 X 7
Finished off with some deep leg presses, seated calf raises, and db calf raises.

Diet: We'll see...as sick as I feel, I don't know how I will eat.

Sleep: MORE

Two notes: more funny gym behavior from my friend. He does 28 sets for chest, and he follows this with 12 sets for tris. 28 sets! 28! Of at least 6 reps!.

Also, found out my SAT II scores today, and I am very, very pleased.

Now all that's left is to see if I am accepted to my first choice college (I applied early decision, so I will know in roughly 3-7 days.)

heathj
12-13-2001, 06:42 PM
What were your SAT scores?

unev_en
12-13-2001, 07:50 PM
SAT I or SAT II? Or both? I really dislike discussing it, because when I do, it inevitably sounds as if I were bragging, when in reality I have no intention of doing so.

Honestly, while realizing that anything I say is inherently suspect, simply because there is no possible means of verifying my assertions nor any assurance whatsoever of the veracity of my claims, on the SAT 1 I scored a 1600, on the SAT IIs, which, unlike the SAT I, are scored from 200 to 800, I scored as follows:
SATII writing: 800
SATII math 2: 800
SATII Literature: 750

I got extremely lucky; and really, unless I'm admitted to college, the scores mean relatively little.

unev_en
12-14-2001, 07:08 PM
Chest/tris.

Not a bad day. I'm cutting down the volume a bit, as I have noticed that those muscles I train with lower volume tend to grow the fastest (shoulders, lats); I'm hoping it will work for my chest and triceps.

DB Flat Press 70 X 7, 70 X 4, 65 X 6 (PR)

DB Incline 55 X 6, 55 X 6
I hate these; they seem to work my front delts too much. I'm thinking of replacing them with decline db press.

DB Flies 35 X 10, 35 X 10
Just started doing these again, so I kept the weight light.

Dips BW + 27.5,X 8, +27.5 X 6, +27.5 X 5 (PR)

Decline smith close-grip bp bar + 85 X 10, 85 X 6, 85 X 6 (Pr)
v-grip cable pulldowns 120 X 9, 120 X 9 (pr)
rope overhead extensions 60 X 10, 60 X 10

Diet: Ok.

heathj
12-14-2001, 07:13 PM
Damn, nice...I got 1110 on SAT I:p Belial got a 1600 also.

Alex.V
12-14-2001, 07:54 PM
Nice job man. And they say meatheads are dumb. :D

Tryska
12-15-2001, 06:26 AM
Originally posted by unev_en

Honestly, while realizing that anything I say is inherently suspect, simply because there is no possible means of verifying my assertions nor any assurance whatsoever of the veracity of my claims,


nice use of SAT words there, smarty pants! :D

i feel dumb now though...all i got was a 1300.

unev_en
12-15-2001, 12:50 PM
Good job to all who have replied. And thanks for the compliments.

I truly believe that the SAT is more a measure of test-taking ability than actual intelligence (except in Belial's case, in which case it means he's a damn genius (like i'm going to insult someone with a 400 deadlift :). ) I do not consider myself necessarily smart but rather very lucky.


Nice job man. And they say meatheads are dumb.

It's odd, isn't it; for some reason, people tend to assume that intelligence and athletic ability are mutually exclusive. I mean, professional athletes don't help any, but still... :)

unev_en
12-17-2001, 07:52 PM
Back/biceps.

Cut down on bicep volume a bit, as they were not growing.

Wide-grip palm-out pullups bw+ 15 X 9, +15 X 6, +15 X 5 (PR)

Lat Pulldowns 230 X 8, 230 X 7, 235 X 6 (PR)

DB Row (Focusing on good form) 70 X 8, 65 X 7, 65 X 6

Finished off with some machine rows

Deadlifts 270 X 6, 270 X 6, 270 X 6

Finished with 2-arm bicep curls and hammer curls (2 sets each.)

Diet: Better.

Sleep: Better.

Finals: Over!

unev_en
12-18-2001, 08:28 PM
Shoulders/Triceps.

DB Shoulder Press 55 X 4 ???, 50 X 9, 50 X 8
DB Lateral Raise 20 X 8, 20 X 8
Cable Lateral Raise 7 X 20
Barbell Shrugs (focusing on form) 185 X 12, 190 X 8, 190 X 6 (grip failed)
Upright Rows EZ + 65 X 8, EZ + 65 X 7

Did some forearm, grip, and ab work.

Diet: Crap.

Sleep: Crap

But I got accepted to Stanford! Nice. Which means I no longer have to fill out massive piles of college applications...

Delphi
12-18-2001, 08:33 PM
Originally posted by unev_en
Cut down on bicep volume a bit, as they were not growing.


Smart man! ;)

Tryska
12-19-2001, 04:14 AM
hey man...congrats on stanford!!:D

unev_en
12-19-2001, 03:42 PM
Thanks!

I am SO freaking relieved at this point...and so glad I no longer have to fill out all my other college applications (8-10 of them.)

Ahh....it feels good.

unev_en
12-20-2001, 08:57 AM
Today is leg day.

I hope it goes well, considering that my diet on the last two days has been crap.

Weight: still 136 lbs.

I probably need to increase calories, but I'll be damned if I know how to go about it (more fat, carbs, protein, or all of the above?)

For the next couple of days, I'll be posting my diet along with my routine...

Today:
meal one: 8:30: 600 cal; 54c/ 46 p (32g complete pro); 18f
one cup oatmeal
one cup egg white (25 g protein)
one omega-3 enriched whole egg
one tbsp cashew butter (8 g fat, 90 cal)

meal two:11:30: 600 cal; 80 c/ 38 p (34 complete)/ 10 f
1/2 cup (measured uncooked) brown rice
one tbsp. cashew butter
one can of no-sodium canned tuna (34 g pro)
some fibrous veggies

meal three (pre-workout): 2:30; 300 cal; 40 c / 25 protein/ 4 fat
2/3 oatmeal
25 g egg white protein

workout: 3:30-4:45

meal four (post-workout):5:00: 300 cal: 50c/25p
50 g carbs worth of dextrose/malto
25 g egg white protein

meal five (6:30):600 cal; 75 c/44p/14f
10 oz sweet potato
6oz salmon filet

meal six:9:30; 200 cal; 25p/12f
two whole omega-3 eggs
four egg whites

I've never really taken much stock in avoiding fat/carb combos; this has been my diet for quite a while, and I think I might even be losing bf.

unev_en
12-20-2001, 06:22 PM
Leg day went surprisingly well...

Squats 135 X 8, 185 X 4, 225 X 8, 225 X 8, 225 X 6 (PR)
(I'm trying a more gradual progression to my working sets; it seems to have helped.)

SLDL 220 X 8, 220 X 8, 220 X 7 (PR)

Deep Hack Squats 230 X 7, 230 X 7, 230 X 6 (PR)

Lying Hamstring Curl 120 X 7.5, 110 X 7
Seated Reverse Ham. Curl 140 X 8, 140 X 8

Finished off with some deep leg presses, seated calf raises, and leg press calf raises.

All in all, not bad.

Diet: See previous post.

Sleep: Better.

Weight: 136.

unev_en
12-21-2001, 06:10 PM
Chest/triceps.

DB Press 70 X 6, 70 X 5, 65 X 6

DB Incline 55 X 9, 55 X 6
(I know, it's damn weak; if I were to do it before chest, however, I could put up 65 for reps.)

DB Flies 40 X 8, 35 X 8
(Still getting used to these, so I'm using a lighter weight. I like them, though.)

Weighted Dips 35 X 8, 35 X 6, 25 X 6 (PR) (PR) (PR)
(I need to increase the first set some more....perhaps 45 or 55.)

Decline close-grip smith bench press 85 + bar X 9, 85 + bar X 6, 85 + bar X 6

v-grip tricep pulldowns 135 X 6, 120 X 8 (PR)

overhead rope extensions 70 X 8, 60 X 12 (PR)

Diet: OK

Sleep: Better.

In a hurry; will post more later.

unev_en
12-21-2001, 08:02 PM
Diet for today (friday):

meal one: 8:30: 600 cal; 54c/ 46 p (32g complete pro); 18f
one cup oatmeal
one cup egg white (25 g protein)
one omega-3 enriched whole egg
one tbsp cashew butter (8 g fat, 90 cal)

meal two:11:30: 600 cal; 80 c/ 38 p (34 complete)/ 10 f
1/2 cup (measured uncooked) brown rice
one tbsp. cashew butter
one can of no-sodium canned tuna (34 g pro)
some fibrous veggies

meal three (pre-workout): 2:30; 300 cal; 40 c / 25 protein/ 4 fat
2/3 oatmeal
25 g egg white protein

workout: 3:30-4:45

meal four (post-workout):5:00: 300 cal: 50c/25p
50 g carbs worth of dextrose/malto
25 g egg white protein

meal five (6:30):600 cal; 75 c/39p/14f
10 oz sweet potato
13 g fat worth of pistachios
6 oz no-sodium canned tuna (35 g protein.)

meal six:9:30; 200 cal; 25p/12f
two whole omega-3 eggs
four egg whites

I've never really taken much stock in avoiding fat/carb combos; this has been my diet for quite a while, and I think I might even be losing bf.

unev_en
12-22-2001, 08:49 AM
Rest day today.

God, I think I overdid legs on Thursday. Ouch.

Let's see if I can actually keep diet on track today (on rest days, I almost have to force myself to eat.)

unev_en
12-24-2001, 05:19 PM
Back/Biceps.

Nice. Had to use a new gym today; mine closed too early for Christmas Eve. Didn't like much of the equipment...but oh well.

I won't be switching gyms, that's for sure.

Wide-grip palm-out pullups BW + 15 lbs X 8, +15 X 6, +15 X 5

Deadlifts 270 X 7, 275 X 6, 280 X 6 (PR) (!) (PR)
(What the hell? No way. I guess when you're short (5'7'',) deadlifting is easier; but still, I'm surprised to be deadlifting that at 135 lbs.)

DB Rows 65 X 9, 65 X 8, 65 X 6
(Still focusing on perfect form.)

Did some T-bar rows and close-grip pulldowns to finish out.

Standing barbell curl 65 X 9, 75 X 6, 75 X 4
(Yeah, I know, it sucks, but my biceps have never grown easily.)

DB Hammer Curl 35 X 6, 30 X 6

Diet: Perfect.

Sleep: It's Christmas. We'll see.

unev_en
12-26-2001, 08:04 PM
Legs.

Squats never seem to increase...yet everything else does. Hmm...

Squats 225 X 7, 225 X 8, 225 X 5

SLDL 215 X 9, 220 X 8, 225 X 7 (PR)

Deep Hack Squats 230 X 8, 235 X 6, 235 x 7 (PR)

Lying Hamstring Curls 120 X 7, 110 X 6, 100 X 9 (Playing with rep ranges a bit, trying to keep TUT around 40 sec at least.)

Finished with some slow leg extensions, seated calf raises, and sled calf raises. I'm probably not going to do leg presses after hamstring curls anymore (I did them last week,) and instead do extensions. I felt that 8 sets of straight pressing was perhaps a bit much (my legs were sore for around 4-5 days, and my quads seem to be shrinking.) Variety is good.

Diet: OK

Sleep: Not good.

unev_en
12-27-2001, 08:35 PM
Chest/Triceps.

Reducing volume further. My greatest growth is occuring in those muscles I train the least (hamstrings, shoulders, lats.)

DB Bench 70 X 7, 70 X 5, 65 X 6 (PR)

DB Incline 55 X 9, 55 X 7

DB Flies 40 X 8, 40 X 6 (PR)
(These will increase rapidly as I become comfortable with form.)

Weighted Dips +45 X 7, +45 X 4.5. +35 X 6 (PR)(PR)

Decline close-grip smith bench press: bar+90 X 8, bar + 90 X 6
bar + 80 X 6 (PR) (PR)

V-grip cable tricep pulldown 135 X 6, 120 X 8, 120 X 7

Diet: Appetite is gone; I have to force myself to eat.

Sleep: Better.

I may switch to flat barbell bench soon...I have been doing DB in order to strengthen my lagging chest (perhaps due to my small stature and short arms, my shoulders always took the brunt of the load on barbell bench press.) At this point, now that I have strengthened my shoulders and chest significantly, I may return to barbell bench, though I must admit I am finally seeing good growth in my chest now that I have reduced volume and incorporated DB flies. I think I'll give the current routine a try for a month or two, and then perhaps I will reevaluate my situation.

That's it.

unev_en
12-27-2001, 08:47 PM
Weight: 136 still.

Damn.

MonStar1023
12-27-2001, 10:17 PM
unev_en-
Good luck with your bulking bro keep up the progress with the journal.. how much progress have you made so far?

:cool::cool:

unev_en
12-30-2001, 08:42 PM
Progress?

Last autumn, due to serious illness, I lost over 25 lbs, going from a lean 135 to an emaciated 110; needless to say, the severe muscle catabolism wreaked hell on my health. I was tired; I was weak; I was damn near dead.

Stats last December:
Height: 5'7''
Weight: 118 lbs.
Age: 17
BF: According to my physician, almost fatally low.
I could not bench 90 lbs; I could not pull-up to save my life; etc...
Measurements: I don't even want to know,

Current Stats:
Height: 5'7'' (Contrary to my hopes, training does not make you taller :).
Age: 18
Weight: 136 lbs
BF: 7-8% by caliper method.
I have not maxed on any of my lifts...but here are some comparisons:

Late August, 2001: Weight = 132
Pullups: BW X 8, X 5, X 4
Squat 205 X 6
Stiff-leg DL 155 X 8
DB Bench 60 X 6
Deadlift 225 X 6
DB Shoulder Press 40 X 8
Dips: +10 X 8, +10 X 6, +5 X 5



Now: Weight: 136
Pullups +15 X 9, +15 X 6, +15 X 5
Squat 225 X 8
Stiff-leg DL 225 X 7
DB Bench 70 X 7
Deadlift 275 X 6, 280 X 6, 280 X 6
DB Shoulder Press 55 X 8
Dips: +45 X 9, +45 X 6, +35 X 6

My squats simply will NOT increase....and yet I have to fight the urge to add five or ten pounds to deadlifts each week (I'm being very, very careful with my lower back.)

While I'm stronger in many of the core lifts than I was in the summer, many of the smaller muscle groups have not correspondingly increased in strength (biceps, for example...)

I know the gains are not that impressive, but since my goals are to continue to gain strength and add mass while at the same time remaining relatively lean, I am happy with the results so far (especially in my overall return to health over the course of the year.)

unev_en
12-30-2001, 08:49 PM
Back/Biceps.

Felt good today (I overslept, but I needed sleep badly, so that's ok.)

Wide-grip palm-out pullups BW + 15 X 9, +15 X 6, +15 X 5 (PR)
(Need to add some more weight to these; cool.)

v-grip pulldowns 130 X 9, 130 X 6, 130 X 6
(No longer will I do the strange machine with the ungodly amounts of weight; instead, it's time for the true cable machine with accurate weight loads...)

Experimented with some t-bar rows and some seated wide-grip cable rows (barbell rows, perhaps because of my small stature and short legs, simply do not work for me; also, I am sick of dumbbell rows.)

Deadlifts 205 X 6, 275 X 6, 280 X 6, 280 X 6 (PR)
(Such a visceral lift....to whomever invented the deadlift, I offer my sincerest admiration and applause.)

Barbell bicep curls 75 X 6, 75 X 4 (70 X 4 dropset), 70 X 6 (PR)
(I know, it's pretty pathetic, but my biceps have always been my weakest muscle.)

Hammer Curls 35 X 7, 35 X 6 (PR)

Diet: ok

Sleep: Ok

Life: Better now...except for a debate tournament this weekend. Damn.

MonStar1023
12-30-2001, 09:36 PM
unev_en-
Whatsup bro? Where you from out of curiosity? And how old are you? Anyway good luck with the training. I am also keeping a journal you can check it out if you would like. Good luck bulking! I am more of a hardLOSER, fat that is. Hehe.

:cool::cool:

unev_en
12-31-2001, 07:33 PM
Shoulders/trap/grip.

DB Shoulder Press 55 X 8, 55 X 6, 50 X 7 (PR)
(Cool. I remember when I used the 55's to DB flat bench...)

Barbell Shrugs 205 X 12, 225 X 10, 225 X 10 (PR)
(Form has improved....I think I'll be increasing again soon.)

Upright Rows 70 + EZ Bar X 6, 60 + EZ bar X 9, 60 + EZ bar X 8

Finished off with lateral raises, rear delt raises, static holds, and forearm curls.

Diet: Godawful.

Sleep: Better.

unev_en
01-02-2002, 08:21 PM
Best. Leg. Day. Ever.
(Also file under: Most painful thr-sun ever.)

Squats 225 X 8, 230 X 7, 230 X 6 (PR)
(Used a slower progression to my work sets again...I think it helps.)

SLDL 225 X 10, 230 X 9, 230 X 8 (PR)
(WTF? I don't know, but I'll take it.)

Deep Hack Squats (ATF) 240 X 7, 240 X 7, 240 X 6 (PR)
(These are almost front hack squats; I place my feet low on the platform and squat down as far as possible, which places the emphasis almost entirely on the quads.)

Lying Hamstring Curls 120 X 8, 110 X 7, 100 X 10

Finished off with some leg extensions, seated calf raises, and some sled calf raises...

Diet: Better.

Sleep: Better yet.

unev_en
01-03-2002, 07:43 PM
chest...

db bench 70 X 7, 70 X 6, 70 x 4 (PR)

db incline 55 X 9, 55 X 6
(After increasing flat, I can never increase these.)

db flies 40 X 8, 40 X 8
(pathetic, I know...)

dips bw + 45 X 7, +45 X 4, +35 X 7

Decline close-grip smith bench press: bar+90 X 9, bar + 90 X 6.5
bar + 90 X 6.5 (PR)

v-grip tricep pulldowns 135 X 6, 120 X 7, 120 X 6

diet: ok

sleep: not good...

weight: 136 lbs

everything seems.....pretty pointless, i guess....is there really a
point to training? is this "hobby" particularly "healthful?" I have no intention of ever using AS, but still...it just seems that the focus on nutrition, on training, on image, is inherently vain, arrogant, even egotistic...

i know i'll never be perfect enough to satisfy myself; if i have a six-pack, i'll want an eight-pack...

do I enjoy it? sure...but I never will use it, except for whatever benefits I may accrue from increased strength...

i guess the perpetual improvement of a perpetually decaying and deteriorating mechanism (the human body) strikes me as almost ludicrous...depression perhaps? maybe...but sometimes I think I just want to forget about having to eat, train, etc....and just live...

unev_en
01-07-2002, 07:27 PM
Took three days off instead of my normal two (was sick on Sat...)

Felt good today.

Wide-grip palm-out pull-ups BW + 20 X 8, +20 X 5, +15 X 4
(Going to use 25 for my first set next week.)

Close reverse-grip pulldowns 150 X 8, 150 X 7.5, 150 X 6 (PR)

Experimented with some barbell rows...which I really don't like. Damn. I'll keep trying them, though.


Finished with some seated v-grip cable rows, standing barbell curls, and hammer curls, all of which increased.

AND DEADLIFTS 280 X 8, 285 X 6, 285 X 6 (PR) PR PR PR PR

Diet: Alright.

Sleep: Ok.

Weight: 136.

unev_en
01-08-2002, 10:06 PM
Shoulders/traps/grip.

No ab-work anymore, not the day after heavy (for me) deadlifts...
Ouch.

DB Press 55 X 8, 55 X 6, 55 X 6 (PR)
(I wish db bench would increase like these do; and, in a related desire, I wish my chest grew like my shoulders do.)

DB Lateral Raise 20 X 12, 20 X 10
Cable Lateral Raise 20 X 6

Cable Rear Delt Fly 20 X 8
DB Rear Delt Fly 15 X 10

Barbell Shrugs 225 X 10, 225 X 12 (PR)
DB Shrugs 100 X 12

Upright Rows 70 + EZ Bar X 8, 70 + EZ bar X 5 (60 + EZ bar dropset X 4) (PR)

Finished off with forearm curls and static holds.

Diet: 2500-2600 cals.

Sleep: Ok.

unev_en
01-10-2002, 07:03 PM
Legs.

Squats 235 X 7, 230 X 7, 230 X 5 (PR)
(Finally, my squat is increasing...)

SLDLs 235 X 8, 245 X 7
(Took it easier on these...hamstrings were still a bit sore from deadlifts on monday.)

Deep Hack Squats 240 X 8, 240 X 6, 240 X 6
(I like these more than deep leg presses; perhaps due to my foot placement, they seem about five times harder.)

Lying Hamstring Curl 120 X 7, 110 X 8

Leg Extension 190 X 10, 200 X 9 (PR)

Finished with seated calf raises and sled calf raises.

Diet: Better.

Sleep: Better.

unev_en
01-13-2002, 09:32 AM
Chest/triceps on Friday.
Worked out early in the morning; was very tired.

DB Bench 70 X 5, 70 X 5, 65 X 8
DB Incline 55 X 9, 55 X 7
DB Flies 40 X 12, 40 X 10, 40 X 8 (PR)
Dips + 45 X 6, +45 X 5, +35 X 6

Finished with tricep work.

Then went to a debate tournament for two days....damn, that screws recovery over. Oh well, my brother and I (team parliamentary debate) won the tournament...i'll gladly sacrifice recovery for that.

Diet past two days: Crap

Franco
01-13-2002, 09:42 AM
Congrats. on winning the tournament

unev_en
01-13-2002, 07:02 PM
Thanks.

It was stressful, to say the least. Eight rounds...four friday night, four saturday (the last three of which were quarter, semi, and final rounds, respectively.)

Needless to say, I had too little sleep, too little rest, too little food, too much stress, too much activity.

Lifting tomorrow is going to suck.

unev_en
01-14-2002, 05:59 PM
Back/Biceps.

Pullups +20 X 8, +20 X 6, +20 X 4 + Long Negative
Close-grip pulldowns (palms in) 160 X 6, 150 X 6

DB Row 60 X 10, 60 X 9
(Really working on form on these.)

Finished with some machine rows

Deadlifts 280 X 6, 280 X 6, 285 X 5
(Took it easy on these...given the weekend I had.)

Finished with barbell curls and hammer curls.

Diet: Ok.

Sleep: Better.

Weight: Same. 136

unev_en
01-15-2002, 05:34 PM
Shoulders/trap/grip.

DB Shoulder Press 55 X 8, 55 X 6, 55 X 3 (50 X 5)

DB Lateral Raise 20 X 12, 20 X 10
Cable Lateral Raise 20 X 6

Cable Rear Delt Raise 20 X 6, 20 X 6

Barbell shrugs 225 X 12, 230 X 12, 235 X 10 (PR)

Upright Rows EZ-Bar + 70 X 8, +70 X 6, +70 X 5 (PR)

Finished with wrist curls and static holds.

Diet: Ok

Sleep: Better.

May post some pics soon...don't know, though.

unev_en
01-17-2002, 05:53 PM
Legs. Nice

Squats 235 X 6, 235 X 6, 235 X 3 (dropped set to 225 X 3)

SLDL 240 X 8, 240 X 7 (PR)
(WTF?????? Yes, I'm using good form...but is this physically possible???? Whatever...i'll take it.)

Deep Hack Squats 245 X 8, 245 X 6, 245 X 6 (PR)

Lying Hamstring Curl 120 X 7, 120 X 5 (dropped to 110 X 3,) 110 X 6 (PR)

Finished with leg extensions (2 sets), seated calf raises, and standing calf raises.

Diet: We'll see.

sleep: better.

unev_en
01-18-2002, 08:59 PM
Chest.

I think I'm going to change my chest routine next week; I'm losing size in my arms and my chest isn't progressing. The problem is either my diet or my routine. I'm not undertraining, therefore either a) I'm training too much or b) I'm not eating enough. We'll see.

DB Bench 70 X 8, 70 X 5.5, 65 X 6

Decline smith-bench press

DB Flies 40 X 12, 40 X 10, 40 X 8

Dips BW + 45 X 7, +45 X 3 (???), +35 X 6

Finished with decline close-grip bench press and skullcrushers.
(6 total sets.)

Diet: Ok.

Sleep: Better.

Weight: Smaller. Probably 133.

MonStar1023
01-18-2002, 09:32 PM
unev_en-
Looking good bro keep up the good work. Continually progressing is the key to continued growth..

:cool::cool:

unev_en
01-21-2002, 09:03 PM
Back/Biceps.

Wide-grip pull-ups BW + 25 X 6, +20 X 5, +20 X 4 + 2 Long negatives. (PR)

Close reverse-grip pulldowns 150 X 6, 150 X 6, 140 X 6
(Should have been able to get more reps...not sure why not.)

Deadlifts 285 X 6, 285 X 6, 285 X 5 (PR)

Also did some machine rows and cable rows; for some reason, after pull-ups and pulldowns, barbell rowing is, well, difficult.
Still, my back is my best part...why?

Barbell bicep curl 75 X 7, 75 X 5, 70 X 6 (PR)

DB Hammer Curl 35 X 6, 35 X 5

Diet: Better

WeighT: 135 approx.

unev_en
01-21-2002, 09:06 PM
Oh yeah, forgot to mention....

Is there anything in the world funnier than the looks you get from inexperienced, New-Year's-Resolutioned-weight-flailers (you can't call what some of them do lifting, not really) when you are doing deadlifts? The classic "ouch, that looks painful, i'd better go curl some more" look. Good times, good times...

unev_en
01-22-2002, 05:40 PM
Shoulders/trap/abs.

DB Shoulder Press 55 X 8, 55 X 7, 55 X 4.5

DB Lateral Raise 20 X 12, 20 X 10, 20 X 8

Cable Rear Delt Raise 20 X 6, 20 X 8

Barbell Shrugs 230 X 12, 240 X 12, 240 X 12 (PR)
(Need to increase quite a bit here.)

Upright Rows 70 + EZ bar X 8, 70 + EZ bar X 7 (PR)

Diet: We'll see.

Sleep: Not bad.

unev_en
01-22-2002, 05:40 PM
Shoulders/trap/abs.

DB Shoulder Press 55 X 8, 55 X 7, 55 X 4.5

DB Lateral Raise 20 X 12, 20 X 10, 20 X 8

Cable Rear Delt Raise 20 X 6, 20 X 8

Barbell Shrugs 230 X 12, 240 X 12, 240 X 12 (PR)
(Need to increase quite a bit here.)

Upright Rows 70 + EZ bar X 8, 70 + EZ bar X 7 (PR)

A little ab work and forearm curls.

Diet: We'll see.

Sleep: Not bad.

unev_en
01-24-2002, 06:30 PM
Legs.

Squats 235 X 7, 235 X 5, 230 X 6 (PR)

SLDL 245 X 8, 245 X 7 (PR)
(hmm....)

Deep Hack Squat 245 x 6, 240 X 6, 240 X 6 (PR)

Seated reverse hamstring curls 150 X 9, 150 X 8, 150 X 3 (140 X 5) (PR)

Finished with leg extensions, seated calf raises, and standing calf raises.

Diet: we'll see.

Weight: 135.

unev_en
01-25-2002, 10:20 PM
Chest/triceps.

DB Flat Bench 70 X 7, 70 X 6, 70 X 4.5 (PR)

DB Incline 60 X 6, 60 X 5 (PR)

DB Fly 45 X 8, 45 X 6 (PR)

Dips BW + 45 X 7, +45 X 5, +35 X 6 (PR)

Finished with close-grip bench presses and skullcrushers.

Diet: Better

Sleep: OK

Weight: Same.

I think I'll stay with this routine for awhile; previously, I had begun to doubt it.

The_Chicken_Daddy
01-26-2002, 05:23 AM
Dang Bro, you're setting PR's all over the place!


Ace job! :)

unev_en
01-26-2002, 01:13 PM
Thanks, man.

I think that most of my gains are the result of simple neuromuscular adaptation as opposed to any significant hypertrophy. This is not to say that I'm unhappy with my progress, however. What is frustrating is not my inability to gain size but my inexplicable, irrational unwillingness to increase my caloric intake to a level more conducive to growth. As it is, I feel as if I may actually be losing size; and yet, I feel that this is almost preferable to gaining fat (which I rationally know that I can afford to do.)

I'll see when I weigh in tomorrow.

MonStar1023
01-26-2002, 01:14 PM
Keep it up bro.. strength gains will lead to size gains...

:cool::cool:

unev_en
01-27-2002, 08:51 PM
Thanks for the replies...

Just a note: all DB poundages refer to weight of each dumbbell :) ; 70 X 8 means two 70 LB dumbbells for eight reps, for example.

MonStar1023
01-27-2002, 08:54 PM
unev_en-
I know bro. I do it the same way.

:cool::cool:

unev_en
01-28-2002, 09:39 PM
Back/Biceps.

Pull-ups +25 X 6, +25 X 4, +20 X 5 (PR)
(Probably should have used twenty on the second set; oh well, got greedy...)

Close reverse grip pulldowns 150 X 8, 150 X 6

Did some vertical machine rows and cable rows; also experimented with barbell rows, which for some reason, perhaps because of my small stature, don't seem to work well for me. I much prefer db rows (greater ROM)

Next monday, I'll go back to DB rows.

Deadlifts 285 X 6, 285 X 5, 285 X 6
(Incorporated knowledge gleaned from Deadlifts (Going Down) thread in training section; specifically, I attempted to limit my reset time between reps to a minimum, aiming for near constant tension throughout the set. Hard.)

Barbell curls 80 X 5, 75 X 6, 70 X 6 (PR)

DB Hammer curls 35 X 6, 35 X 6

Diet: Good.

Sleep: Not so good.

Weight: 136.

When I can determine the proper place to incorporate more calories in my diet (distributed evenly throughout each meal, a larger post-workout meal, or another meal, etc...), then I will attempt to do so. If only.

unev_en
01-29-2002, 06:46 PM
Shoulders/traps.

DB Shoulder Press 55 X 8, 55 X 7, 55 X 5 (PR)

DB Lateral Raises 20 X 12, 20 X 12
Cable Lateral Raise 20 X 8

Cable Rear Delt Fly 20 X 7, 20 X 8

Barbell shrugs 245 X 10, 245 X 10, 245 X 8 (PR)

Upright Rows 75 + EZ Bar X 7, 70 + EZ Bar X 5 (PR)

Did some forearm curls and grip work as well.

Diet: Ace

Sleep: Better.

Weight: Same

unev_en
01-31-2002, 06:02 PM
Legs.

Squats 235 X 8, 235 X 6, 235 X 4 (PR)
(Last rep of each set was, well, to quote Belial, "the closest to hell I've ever been in the gym." Damn. Ouch. )

SLDL 250 X 8, 250 X 6 (PR)
(These keep increasing; I wish my squat would do the same.)

Deep Hack Squats 245 X 6.5, 240 X 6, 240 X 6 (PR)
(These are soooo much harder than leg presses, perhaps because of my foot placement, the depth to which I squat, or the angle of the platform itself; I don't know. Love them, though.)

Lying Hamstring Curls 120 X 8, 120 X 6

Seated Reverse Ham. Curl 140 X 8 (drop-set to 120 X 3)

Finished with leg extensions, seated calf raises, and sled calf raises.

Diet: On. When I figure out just where to add the extra calories necessary to increase my caloric intake, I will do so.

Sleep: Good...

Weight: Same, I think. 135ish.

unev_en
02-01-2002, 08:19 PM
Chest/Triceps.

DB Flat Press 70 X 8, 70 X 6, 70 X 4 (PR)
(70 refers to weight of each db.)

DB Incline Press 60 X 8, 60 X 6 (PR)
(Will increase to 65 next week.)

DB Fly 45 X 8, 45 X 7 (PR)
(I know, it's pathetic...)

Weighted Dips +45 X 6, +45 X 5, +45 X 4.5 (Sort of a PR)

Finished with close-grip bench and skulls (PR in both.)

Diet: good.

Weight: same, I think; will weigh in either tomorrow or sunday.

Sleep: Ok. 8-9 hours (weekend is coming :) time to sleep in.)

Also, I may take some digital pics tomorrow morning and post them...maybe.

Alex.V
02-02-2002, 12:40 AM
Originally posted by unev_en

Squats 235 X 8, 235 X 6, 235 X 4 (PR)
(Last rep of each set was, well, to quote Belial, "the closest to hell I've ever been in the gym." Damn. Ouch. )


:D

Very nice.

unev_en
02-02-2002, 09:50 AM
Very nice.

Thanks...except it's not :) I really have no right to appropriate such a saying when I can only rep at 235. Still, though, for being as small as I am( 5'7'', 135) , I don't think it's that bad.

Hey, btw, not to bother you about it, but have you had a chance to look at my questions? Thanks, man.

unev_en
02-03-2002, 08:42 AM
Weighed in...138.

MonStar1023
02-04-2002, 06:46 AM
unev_en-
Looking good bro. Keep it up.

:cool::cool:

unev_en
02-04-2002, 05:51 PM
Monstar, thnx man.

Back/Biceps.

Decent workout, considering I was sick over the weekend. Energy levels were fine, but lifts didn't increase much.

Pull-ups BW + 25 X 6, +25 X 4 + long negative, 20 + 4 Plus 2 long negatives.

DB Rows 55 X 8, 55 X 8, 55 X 8
(Realized my form was fairly poor on these, and so I dropped the weight and focused on improving it.)

Close reverse-grip pulldowns 160 X 6, 150 X 7 (PR)

Finished with some machine rows

Deadlifts 285 X 7, 285 X 6, 285 X 5 (PR)
(Focused on keeping time on the ground to a minimum (I reset between each rep) Very hard.)

Barbell Curls 80 X 6, 75 X 5, 70 X 4 (PR)

Hammer Curls 35 X 5, 35 X 5

Diet: ok.

Sleep: good

unev_en
02-05-2002, 09:56 PM
Shoulders/traps/grip.

Nice

DB Shoulder Press 55 X 8, 55 X 8, 55 X 5 (PR)
(Would move up to 60's next time, but that extra five pounds can be a killer on this lift.)

DB lateral raises 20 X 10, 20 X 10
Cable Lateral raises 20 X 8

Cable Rear Delt Flies 20 X 8, 20 X 8

Barbell Shrugs 250 X 12, 260 X 10, 260 X 8 (PR)

Upright Rows 75 + EZ Bar X 7, 70 + EZ Bar X 6 (PR)

Finished with forearm curls and plate pinches.

Diet: Ace.

unev_en
02-07-2002, 09:50 PM
Legs. Nice. Nice. Nice

Squats 235 X 8, 240 X 6, 240 X 5.5 (PR) (PR) (PR)
(Spotter assist on last rep of last set...)

SLDL 250 X 8, 250 X 6

Deep Hack Squats 245 X 6.5, 240 X 6, 240 X 7 (PR)

Lying Leg Curl 120 X 8, 120 X 6 (drop-set to 110 X 3)

Finished with leg extensions, seated calf raises, and sled calf raises.

Diet: Ace.

Sleep: OK

Weight: 137.

unev_en
02-08-2002, 12:19 PM
Chest/triceps.

Two great days in a row....I must be doing something right..

DB Flat Bench Press 70 X 7, 70 X 7, 70 X 6 (PR)
(Major PR here, going to go to 75's within a week or two.)

DB Incline 60 X 7, 60 X 6

DB Fly 45 X 8, 45 X 6

Dips +45 X 6, +45 X 6, +45 X 4 + 1 long negative.

Finished with reverse-grip bp and skullcrushers.

Diet: We'll see.

Sleep: Ace

Off to a debate tournament...hope I can eat well...

unev_en
02-10-2002, 08:40 AM
Ouch...still sore. Debate didn't help, not really; hard to rest or eat at a debate tournament.

Still pleased with last weeks lifts...245-250 squat this week, i hope...

unev_en
02-11-2002, 08:59 PM
Back/biceps.

Good day, especially coming off a debate tournament.

Wide-grip pull-ups +25 X 6.5, +25 X 5, +20 X 4 + 2 long negatives (PR)

DB Row 55 X 9, 55 X 10, 55 X 9
(Focusing on perfect form.)

Reverse close-grip pulldowns 160 X 8, 160 X 6 (PR)

Machine Row 90 X 8, 90 X 6
(This machine is incredibly difficult. I don't know why.)

Deadlifts 285 X 6, 285 X 7, 285 X 6 (PR)
(Some newbies were in the gym today...the looks you get while deadlifting are priceless, especially at my size :).

Barbell curl 80 X 5, 70 X 6, 70 X 5

DB Hammer Curl 35 X 6, 35 X 5

Diet: Ace.

Sleep: ace.

unev_en
02-12-2002, 05:29 PM
Shoulders/trap/grip

DB Shoulder Press 55 X 8, 55 X 8, 55 X 7 (PR)
(Up to 60 next week.)

DB Laterals 20 X 12, 20 X 10
Cable Laterals 20 X 8

Cable rear delt flies 20 X 8, 20 X 8

Shrugs 255 X 8, 245 X 12, 250 X 10
(Little too heavy first set for good form...)

Upright rows 80 + bar X 5.5, 70 + bar X 7 (PR)

Finished with wrist curls and plate pinches

Diet: Ace

Weight: 137

unev_en
02-14-2002, 08:25 PM
Legs.

Damn. Sick yesterday, and felt poorly today (stomach cramps, not cool...) Still, great workout.

Squat 240 X 7.5, 240 X 6, 240 X 6 (PR) (PR)
(Very, very nice. Felt solid throughout; may go up to 245 or 250 next week.)

SLDL 255 X 7, 255 X 7 (PR)
(Grip gave out at 7 on first set; probably had another rep or two in me, though. Not cool.)

Deep Hack Squat 250 + Sled X 7, 250 + sled X 5, 245 + sled X 7 (PR) (PR)
(These are hard, much harder than leg press, but they seem to be doing wonders for my quad strength.)

Finished with lying hamstring curls, leg extensions, and two sets each of seated / leg press calf raises.

Diet: Ace.

Sleep: We'll see.

Weight: 137.

unev_en
02-15-2002, 07:02 PM
Chest/triceps.

DB Flat Press 70 X 8, 70 X 7, 70 X 6.5 (PR) (PR)
(Felt nice.)

DB Incline 60 X 8, 60 X 4.5
(Bench was at too high of an incline, I think; plus, it's hard to increase this lift after increasing flat press.)

DB Flies 45 X 8, 45 X 6
Cable Crossover 50 X 10

Dips +45 X 6.5, +45 X 6, +45 X 5

Finished with close-grip presses and skullcrushers.

Diet: Ace

Sleep: Ace.

Weight: Same

unev_en
02-15-2002, 09:29 PM
One note: trainers, more often than not, know crap.

The manager / head trainer of our gym recently offered to two teens the following routine to "get big."
day one:
leg press 3 X 50 reps
overhead db press 2 X 30 reps
seated calf raises 2 X 30 reps

day two:
db bench 3 X 30 reps
bicep curls 2 X 30
tricep pulldowns 2 X 30
lat pulldowns 2 X 30

That's it. No rest days. Nothing. Just that.

I think they're getting small by the day .

unev_en
02-18-2002, 05:41 PM
Back/biceps.

Pullups =25 X 6, +25 X 5, +25 X 4 + 2 long negatives

DB rows 55 X 10, 55 X 10, 55 x 9 (PR)
(Really working on proper form; next week I'll use 60s.)

Close reverse-grip pulldowns 160 X 8, 160 x 6 (PR)

Vertical machine rows 90 +machine X 8, 90 X 7
(Hardest rowing machine I've ever used...)

Deadlifts 285 X 6, 285 X 6, 290 X 6 (PR)
(Nice...)

Bicep curls 80x 6, 75 X 6, 75 X 4 (PR)

DB Hammer Curls 35 X 7, 35 X 6 (PR)

Diet: Ace:

Sleep: ok

unev_en
02-19-2002, 07:51 PM
shoulders/traps/grip

DB Shoulder Press 55 X 7, 55 X 6, 55 X 6
(Tried to use 60's first....bad idea...those extra 5 lbs are a killer.)

DB Lateral raises 20 x 10
Cable lateral raises 20 x 8
(Cut down volume a bit...small muscle group...)

Cable rear delt flies 20 X 8, 20 X 8

Barbell Shrugs 245 X 12, 245 X 10
(Focused on perfect form.)
DB Shrugs 110 x 12
(Good change of pace.)

Upright rows 75 X 6, 70 X 7

Finished w/ forearm curls and plate pinches.

Diet: Ace

sleep: ace.

unev_en
02-21-2002, 05:48 PM
Good god. Great day. Diet was on; felt great; leg day went well.

Squats 245 X 7, 245 X 6, 245 X 6 (PR) (PR)
(Sweet....250 next week...these felt so nice...)

Dumbbell SLDL 120's X 7, 120's X 6
(A group of three was monopolizing the only straight bar in the gym...damn)

Deep Hack Squat 255 X 7, 255 X 5, 250 X 7 (PR) (PR)
(These are hard when you go deep....much harder than leg press)

Lying Leg Curls 120 X 6, 110 X 6.5, 110 X 6

Finished with leg extensions, seated calf raises, and leg press calf raises.

Diet: Ace

Sleep: Ace

Weight: Same. 137

unev_en
02-22-2002, 06:47 PM
Chest/triceps.

Blah. Didn't feel great; little energy. Plus, my upper back was quite sore from the dumbbell stiff-leg deadlifts I did yesterday. I think that effected my db bench a bit.

DB Flat Press 70 X 7, 70 X 7, 70 X 7
(my left wrist is feeling a bit unsteady...don't know why...)

DB Incline 60 X 7, 60 X 5.5

DB Fly 45 X 7
(At this point, my left wrist was bothering me, so I went to cables.)
Cable Crossover 50 X 8, 50 X 7

Dips +50 X 6, +50 X 5, +50 X 4 + 2 long negatives (PR)(PR)

Finished with some close-grip bench and skullcrushers.

Diet: Ok.

Sleep: Ok

Me: Overstressed. Scholarship applications suck!

unev_en
02-25-2002, 05:31 PM
back/biceps.

Blah. Glycogen reserves were low, I think; it's hard to eat much over the weekend. Feel bloated/horrible if I eat hardly anything...

Pullups +25 X 7, +25 X 5, +25 X 4 + 2 Long negatives

DB Rows 60 X 8, 60 X 8, 55 X 10 (PR)
(Still trying to focus on not cheating...hard though...)

Machine wide-grip pulldowns 230 X 8, 230 X 6 (PR)
(This is not a traditional pulldown machine, mind you :) it's rather strange, and is easier, pound for pound, than the aforementioned machine, but the ROM feels more natural.)

Vertical machine rowsx 95 X 7, 95 X 5 (PR)
(Hardest rowing machine I've ever used.)

Deadlifts 285 X 6, 285 X 6, 285 X 6
(Focused on keeping the time of the bar on the floor to a minimum; getting better at this.)

Barbell curl 80 x 5, 75 X 4, 70 X 6
(Hurried through it...blah...wrist hurt...)

Hammer curl 35 X 5, 35 X 5
(hurried...)

Diet: Ace.

Sleep: ace.

Weight: 136 lbs.

unev_en
02-27-2002, 07:17 AM
Shoulders/Traps.

DB Shoulder Press 55 X 7.5, 55 X 7, 55 X 7

DB Lateral Raises 20 X 10
Cable Lateral Raise 20 X 8

Cable Rear Delt Fly 20 X 8, 20 X 8

Barbell Shrugs 245 X 10, 245 X 10
Dumbbell Shrugs 120 X 8

Upright Rows 75 + EZ bar X 7, 70 + EZ bar X 6

Finished with forearm curls and plate pinches.

Diet: Ace.

Sleep: Ok

Weight: Same. Need to increase cals.

The_Chicken_Daddy
02-27-2002, 07:20 AM
Hey man, do you still progress aight on chest and back workouts despite doing shoulders on their own day?

unev_en
02-27-2002, 09:23 AM
I think so. In fact, I seem to be having more success with shoulders than any other muscle group, with the possible exception, perhaps, of legs.

If my progression has been limited by anything, I think, it has been my allergies (fatally allegic to all dairy products and nut products) and my diet (can't force myself to sacrifice extreme leanness to gain some weight.)

unev_en
02-28-2002, 06:07 PM
legs...

Holy sh!t. Nice. Ouch. Whatever.
This weekend is going to be...interesting

Squats 250 X 8, 250 X 6, 250 X 6 (PR)
(These felt really solid...may even go to 255 or 260 next week.)

SLDL 255 X 7, 255 X 6

Deep Hack Squats 255 X 8, 255 X 7, 255 X 6 (PR)
(Again, nice, may go to 260 also on these.)

Lying hamstring curls 120 X 7, 110 X 7, 110 X 6

Leg Extensions 210 X 10, 210 X 9 (PR)
(This is as high as this machine goes...i'll switch machines next time.)

Finished with seated calf raises and sled calf raises.

Diet: Ace.

Sleep: Ace.

Weight: 137.

unev_en
03-01-2002, 07:26 PM
Chest/Triceps.

Very nice.

DB Flat Bench 70 X 8, 70 X 8, 70 X 6 (PR)
(Nice, deep, and slow...)

DB Incline 60 X 8, 60 X 7.999 (PR)
(needed a spot for the last inch :)

DB Fly 45 X 7.5, 45 X 7.5 (PR)

Dips +50 X 5.5, +50 X 4 + 2 negatives, +45 X 4 + 2 negatives

Finished with skullcrushers (PR) and tricep pressdowns (3 sets and 2 sets, respectively.)

Diet: Ace.

Sleep: Ace.

unev_en
03-03-2002, 05:49 PM
Back/Biceps.

Had to lift a day early...won't be able to lift tomorrow. Blah. Didn't expect a great workout, but it turned out all right. I guess.

Pullups +25 X 5, +25 X 6, +25 X 4, +20 X 5 + 3 negatives
(I know, I know...too much, but I was pissed at my poor performance.)

DB Row 60 X 8, 60 X 7, 55 X 8

Pull-downs 270 X 6, 240 X 6
(As I said, this is a strange machine; it does not use a traditional weight stack. Instead, it is plate-loaded, and thus, because of the design of the machine, it is far easier to pull large amounts of weight than on the traditional pull-down machine. The ROM is nice, though. Very natural.)

Machine Row 95 X 8, 95 X 6
(Hardest rowing machine I've ever used.)

Deadlifts 285 X 6, 285 X 6, 285 X 6
(Nice...increased the amount of reps I could do without resetting between each rep...)

Barbell curls 80 X 6, 75 X 4, 70 X 5

DB Hammer Curls 35 X 6, 35 X 6

Diet: Ace

Sleep: Alright.

Weight: 135. Damn. Damn.

Alex.V
03-03-2002, 05:52 PM
Sir, you must eat more, sir. If diet is ace, and you're losing weight, then diet is not so ace. But very good lifting.

unev_en
03-05-2002, 06:48 PM
Thanks, man. The lifts are coming along; I might be doing too much volume, but for the most part I'm progressing nicely, if slowly. I'm also trying to reevaluate my diet, as per your suggestions. I'm going to add 200 cals (27 c / 20 p / 3 f) to my daily caloric intake for a week, then add an additional 200 next week, bringing my caloric intake to a total of 3000. If I don't gain on that... If you have any suggestions or ideas, please let me know. Thanks,.

Shoulders/traps/grip.

Good day, surprisingly enough. Had a Scholastic Bowl tournament yesterday in a city a couple hours away...we took 1st and qualified for state, but the stress / lack of food / lack of rest wasn't great.

Oh well.

DB Shoulder Press 55 X 8, 55 X 8, 55 X 8 (PR)
(Nice and deep..need to prepare myself for 60s.)

DB Lateral Raises 20 X 10
Cable Lateral Raises 20 X 8

Cable Rear Delt Flies 20 X 8, 20 X 7

Barbell Shrugs 245 X 10
Dumbell Shrugs 120 X 8, 120 X 8 (PR)

Upright Rows EZ-bar + 75 X 7.5, EZ-bar + 70 X 6 (PR)

Diet: OK.

Sleep: Not so good.

unev_en
03-05-2002, 07:48 PM
Only thing I'm wondering about is where to add the additional calories.

1) Post-workout meal in the form of simple carbs / protein?

2) With my pre-bed meal in the form of 1/2 cup oatmeal and some additional protein?

While I realize that some fat accumulation is inevitable when bulking, I would like to minimize it, and so I am wondering which of the above options would best facilitate muscle growth while simultaneously reducing the possibility of adipose acculumation.

unev_en
03-07-2002, 05:36 PM
Legs. Very nice.

Squats 255 X 6, 250 X 7, 250 X 6 (PR)
(Felt strong...nice, slow tempo...)

SLDL 255 X 7, 255 X 6
(Been stalled here for a while...may change up hamstring routine soon.)

Deep Hack Squats 260 + sled X 7, 255 + sled X 6, 255 + sled X 6 (PR)
(Again, nice and slow...)

Lying Hamstring Curl 120 Z 8, 120 X 7, 110 X 7 (PR)

Leg Extension 210 X 10, 210 X 8 (PR)
(Have to start adding a plate to the stack soon...)

Finished with seated calf raises (PR) and leg press calf raises.

Diet: We'll see.

Sleep: Ok.

unev_en
03-08-2002, 05:37 PM
Chest/triceps.

Very, very nice. If I'm not too sore over the weekend, I may post some progress pics. Not sure, though.

Anyway. (All listed weights are the weight of each dumbbell.)

DB Flat Bench 70 X 8.5, 70 X 8, 70 X 7 (PR)
(Felt very solid; I may try for 75's next week.)

DB Incline 60 X 8, 60 X 8 (PR)
(Again, solid; rather than increase this, though, I may simply work in slightly higher rep ranges.)

DB Fly 45's X 8, 45 X 6

Dips BW + 50 X 6, +50 X 4, +45 X 6 + 2 long negatives (PR)

Finished with skullcrushers (PR) and straight-bar pulldowns (PR) (5 total sets.)

Diet: Ok.

Sleep: Ok.

Weight: Will weigh tomorrow, but I think my weight is around 136.

unev_en
03-11-2002, 06:59 PM
****. Damn. ****.

Yes, I'm pissed. Screw deadlifts. Damn them.

Pullups BW + 25 X 6, +25 X 4, +20 X 4 + 3 long negs

DB Row 60 X 8, 60 X 8, 55 X 8

unev_en
03-11-2002, 07:03 PM
****. Damn. ****.

Yes, I'm pissed. Screw deadlifts. Damn them.

Pullups BW + 25 X 6, +25 X 4, +20 X 4 + 3 long negs

DB Row 60 X 8, 60 X 8, 55 X 8

Pull-downs 250 X 6, 230 X 6
(As I said, this is a strange machine; it does not use a traditional weight stack. Instead, it is plate-loaded, and thus, because of the design of the machine, it is far easier to pull large amounts of weight than on the traditional pull-down machine. The ROM is nice, though. Very natural.)

Machine Row 95 X 8, 95 X 7 (PR)
(Hardest rowing machine I've ever used.)

Deadlifts 285 X 6, 285 X 2
(****...going down on the second rep, my lower back suddenly started to hurt. Pain. Not cool. Knew I shouldn't have deadlifted today; hamstrings were sore for some reason, and I was feeling very tired. That fatigue, coupled with the soreness, caused my form to suffer, and, BOOM...damn)

I'll see how it feels for the next few days. Lots of core strengthening exercises in my future, I think.

Finished with barbell curls and hammer curls.

Diet: OK

Sleep: horrible

unev_en
03-12-2002, 07:27 AM
Back still hurts...lots of stiffness

This could be a very bad thing.

unev_en
03-12-2002, 05:28 PM
Shoulders/trap/grip.

DB Shoulder Press 55 X 8, 55 X 7, 55 X 6
(What happened? Dunno. Think I was be careful because of my back...and lifting through depression sucks.)

DB Lateral Raise 20 X 10
Cable Lateral Raise 20 X 8

DB Rear Delt Fly 15 X 12, 15 X 12

DB Shrugs 120 X 12, 120 X 10, 120 X 10 (PR)

Upright Rows 70 X 8, 70 x 7

Finished with forearm curls and plate pinches.

Diet: OK

Sleep: Ok

Stress: Not ok.

Back: a little better hopefully

unev_en
03-14-2002, 11:47 AM
Legs.

Actually felt strong today, despite my lower back (it's getting better, thankfully.)

Squats 255 X 7, 250 X 6, 250 X 6 (PR)
(Probably could have gotten a rep or two more on each of the last sets, but without a spotter I didn't want to risk it...)

Lying Hamstring Curls 110 X 8, 110 X 7, 110 X 6
(No SLDLs today, not with my back the way it is.)

Deep Hack Squats 260 + sled X 8, 265 + sled X 7 (PR)
(Actually felt very nice...good tempo, very slow....easy, even...will go to 270 next week. Would have done three sets, but my back started to act up on me.)

Seated Downward Hamstring Curls 140 X 8, 140 X 7

Leg Extensions 210 X 10, 210 X 7
(This is as high as this machine goes...will add a plate to it next week)

Finished with seated calf raises and leg press calf raises

Diet: Ace

Sleep: Ok,

Weight: Bout same

unev_en
03-15-2002, 06:50 PM
chest/triceps.

Not bad. Not great, but not bad.

DB Flat Press 70 X 8, 70 X 8, 70 X 6

DB Incline 60 X 8, 60 X 8

DB Fly 45 X 8, 45 X 6

Dips BW + 50 x 7, +50 X 5, X 50 X 3 + 2 negatives (PR)

Finished with skulls (PR) and straight-bar tricep pushdowns. 4 total sets.

Diet: Ok

Sleep:Ok

Me = very tired and overstressed.

unev_en
03-22-2002, 08:33 PM
Whoa. Lots of updates necessary.

Mon: Back/Biceps/Shoulders

Pullups +25 X 7, +25 X 6, +25 X 4 + 2 negatives (PR)

DB Row 60 X 8, 60 x 8, 55 X 8

Close reverse-grip pulldowns 160 X 8, 160 X 7 (PR)

Bilateral Machine Row 96 X 8, 96 X 6

Shoulder Press 55 X 6, 55 X 8

Finished with shrugs, db curls, and hammer curls.

Diet: Ok

Sleep: ok.

unev_en
03-22-2002, 08:35 PM
Legs

Squats 255 X 7, 255 x 6, 250 X 6

SLDLs 235 X 8, 235 X 6
(Being very, very careful w/ lower back.)

Deep Hack Squats 270 X 6, 260 X 7 (PR)

Lying Hamstring Curls 120 x 8, 120 X 6, 110 X 7

Leg Extensions 210 X 10, 210 X 8 PR

Finished with seated calf raises and sled calf raises.

Diet: Ok

Sleep: Ok

unev_en
03-22-2002, 08:37 PM
Chest/triceps

Blah. Not good. I've made some good gains to this point, but I think I need to adjust my diet if my increases are to continue.

DB Press 70 X 8, 70 X 7, 70 X 6

DB incline 60 X 7, 60 X 6

DB Fly 45 X 8, 45 X 6

Dips +50 X 6, +50 X 6, +50 X 4 + 1 neg

Finished w/ skulls and straight-bar pressdowns.

Diet: Ok

Sleep: Ok

unev_en
03-26-2002, 08:00 AM
Back/Biceps.

I seriously need to change something...diet...routine...etc...
At 137 lbs, and with a diet of 2600 cals a day, I've stagnated. Damn fast metab.
Am going to rewrite diet today, I think.

Pull-ups BW + 25 X 7, +25 X 5, +25 X 4 + 2 negatives

DB Row 60 x 8, 60 x 8, 55 X 8
(Have to watch form on these...)

Close reverse-grip pulldown 150 X 8, 150 X 6

Finished with some low v-grip cable rows

Deadlifts 225 X 8, 235 X 8, 240 X 8
(Getting back into these very slowly and carefully after how I hurt my back three weeks ago. Light weights suck.)

Barbell Curls 80 X 6, 70 X 6, 70 X 6
Db Hammer Curls 35 X 5, 35 X 5

Diet: Ok

Sleep: Ok

unev_en
03-26-2002, 07:14 PM
Shoulders/trap/grip.

DB Shoulder Press 55 X 9, 55 X 9, 55 X 7 (PR)

DB Lateral Raise 20 X 8
Cable Lateral Raise 20 X 8

DB Rear Delt Fly 15 X 12, 15 X 12

DB Shrugs 120 X 12, 120 X 10, 120 X 8

Upright Rows 70 + ez-bar X 8, 70 + ez-bar X 7

Finished with plate pinches and wrist curls

Diet: Ace

Sleep: Ace

unev_en
03-28-2002, 09:06 PM
Legs.

Squats 255 X 6, 250 X 7, 250 X 6
(No spotter...was slightly afraid to push it.)

SLDLs 245 X 7, 245 X 6
(Still being careful w/ my lower back)

Deep Hack Squats 270 X 7, 265 X 7 (PR)
(Slow, deep, nice...)

Lying Hamstring Curls 120 X 7, 110 X 7, 110 X 6

Leg Extensions 210 X 10, 210 X 8
(This is as high as this machine goes...will add a plate to it next time...this time, though, just focused on slow tempo w/ full ROM)

Finished with seated calf raises and sled calf raises

Diet: Ok

Sleep: Ok

Weight: About same

unev_en
03-29-2002, 08:22 PM
Chest/Triceps

Changed routine a bit. I felt that 3 sets of flat pressing, 2 sets of incline pressing, and 3 sets of dips (which are, of course, a pressing movement,) were quite possibly excessive, and could perhaps be the reason for my stagnation.

Anyway...

DB Flat Press 70 X 7, 70 X 6, 70 X 5

DB Fly 45 X 8, 45 X 6, 40 X 8

Dips BW + 50 x 7, +50 X 6, +50 X 5 + 2 long negatives

Skullcrushers 45 +ez bar X 8, 45 + ez bar X 7, 45 + ez bar X 6
(Yeah, I know, it's pathetic, but then again I only weigh 135.)

Straight-bar cable tricep pressdowns 120 X 8
Rope tricep pressdowns 105 X 7

Diet: Ok.

Sleep: Ok.

Paul Stagg
04-01-2002, 03:33 PM
Your routine looks OK. If you are not progressing in a given lift, switch it out or change the rep/set range.

I think your issues lie in your diet.

Mystic Eric
04-01-2002, 03:56 PM
Hey man, how old are you? At your weight, you should go in a powerlifting meet because the weights you push are pretty damn impressive at 137 pounds.

unev_en
04-02-2002, 07:55 PM
Paul,

Thanks for your help. Appreciate it.

Eric,

I'm eighteen. Thanks for the compliment, though I must in all fairness state that my lifts aren't so impressive when one considers the fact that I have always been extremely lean, which means that my 137 lbs comprises a good deal of muscle tissue.

I've given serious thought to the possibility of competitive powerlifting; however, due to the nature of the area in which I live (a small town in a small state,) there are no such competitions within a reasonable distance. In the future, possibly next fall at college, I may be fortunate enough to compete; until then, however, I am afraid that I cannot.

unev_en
04-02-2002, 07:59 PM
Back/Biceps yesterday.

Had to work out in the morning. Felt weak, a bit dehydrated. Maybe underfed. Who knows?

Anyways.

Pull-ups bw + 25 X 7, +25 X 5, +15 X 4 + 2 negatives
(was feeling dead at this point...)

DB Row 60 X 8, 55 X 8
(Trying to reduce volume a bit...)

Close reverse grip pulldowns 150 X 8, 150 X 7

Finished with v-grip cable rows.

Deadlifts 255 X 8, 265 X 8
(Still working in higher rep range with lighter weights...being careful w/ my lower back...)

Rack Deadlifts 305 X 2 dropset to 295 X 4
(Just getting used to these...but like them...)

Barbell Curls 80 X 6, 75 X 6
DB Hammer Curls 35 X 6, 35 X 5

Diet: Ok

Sleep: None. Practically.

unev_en
04-02-2002, 08:01 PM
Shoulders/trap/grip

DB shoulder press 55 X 7, 55 x 6, 55 x 7
(????....felt weak again...but then, w/ state mock trial yesterday, lots of stress and no sleep, is it any wonder???)

DB Lateral Raises 20 X 10
Cable Lateral Raises 20 X 8

DB Rear Delt FLies 15 X 12, 15 X 12

DB Shrugs 110 X 12, 110 X 12
Barbell Shrugs 235 X 12

Upright Rows ez-bar + 70 X 8, ez-bar + 70 X 7

Finished with plate pinches and wrist curls.

Diet: Ok

Sleep: Ok

unev_en
04-04-2002, 07:35 PM
Nice leg workout.

Felt a bit tired going in, then hit an incredible energy surge. Weird. Whatever.

Squats 255 X 7, 260 x 4, 250 X 6 (PR)
(Got greedy on the second set, I know...but still...nice and slow...felt powerful...)

SLDLs 245 X 8, 245 X 6
(Still being careful w/ my lower back...)

Deep Hack Squats 270 + sled X 8 (PR)

And then, for the hell of it,

Deep Leg Press 500 + sled X 8, 500 + sled X 6 (PR)
(Having short legs is a wonderful thing...first time I've done these in ages...love the visceral feel of the lift...)

Lying Hamstring Curls 120 X 7, 110 X 8, 110 X 6

Leg Extensions 210 X 10, 210 X 8
(As much as the machine has...maybe add a plate to it next week, I don't know...still, though, I like the higher reps on these...nice and slow...doing some good, I think...)

Finished with seated calf raises (2 sets) and leg press calf raises (2 sets.)

Diet: Ok

Sleep: We'll see.

unev_en
04-05-2002, 06:50 PM
Chest/triceps.

Nice. Legs are killing me, though...

DB Flat Press 70 x 7.5, 70 X 8

DB incline press 60 X 8, 60 x 6

DB Flies 45 X 8

Cable Crossovers 50 X 12

Dips BW + 52.5 X 6, +52.5 X 6, +52.5 X 5 (PR)

Finished with skullcrushers and straight-bar tricep pulldowns.

diet: ok

sleep:
not so ok

weight: same

that's it

unev_en
04-08-2002, 07:25 PM
Back/Biceps.

Not a bad day, really. Got quite a bit of things done.

Pull-ups +25 X 7, +25 X 6, + 25 X 4 + 2 negatives
(God, these suck...)

DB Row 60 X 8, 60 X 8, 60 X 7 (PR)
(PR w/ good form, that is...)

Close reverse-grip pulldowns 150 X 8, 150 X 8 (PR)

Finished with machine rows (2 sets,) for a PR.

Deadlifts 135 X 8, 255 X 8, 270 X 8
Rack Deadlifts 295 X 4
(Back is feeling good, back to normal now...)

Barbell Curls 80 X 6, 75 X 7, 75 X 4 (PR)
DB Hammer Curls 35 X 5, 35 X 6

Diet: Ok

Sleep: Daylight Savings Time. 'Nuff said.

unev_en
04-09-2002, 07:18 PM
Shoulders/traps...

DB Shoulder Press 55 X 6, 55 X 7, 55 X 6
(???...don't know what happened here...seemed harder...)

DB Lateral Raises 20 X 10, 20 X 8

DB Rear Delt Fly 20 X 8, 15 X 12

Barbell Shrugs 235 X 12, 245 X 10, 245 X 10

Upright Rows 70 + ez bar X 8, 70 + bar X 6

Diet: Ok

Sleep: Not so good.

unev_en
04-11-2002, 09:18 PM
Very nice leg day.

Squats: warmup 135 X 6, 185 X 6 (feel like I should be more careful on my warmup sets, so I'm detailing them...)

Squats 260 X 7, 260 X 6, 255 X 6 (PR)
(Very nice...slow and very deep...felt good)

SLDLS 250 X 8, 250 X 7
(Felt pretty easy, actually, and my back is better...will increase next week...)

Deep Hack Squats 280 + sled X 8 (PR)

Leg Press 535 + sled X 6, 500 + sled X 6 (PR)

LYing Leg Curls 120 X 8, 120 X 7, 110 X 7 (PR)

Leg Extensions 210 X 10, 210 X 8

Finished with seated calf raises and sled calf raises.

Diet: Ok

Sleep: Ok

Weight: ??? same, at least I think...

unev_en
04-12-2002, 05:59 PM
Chest.

Again, very nice day. Don't know what exactly happened during these past two days, but hey, what the hell, I'll take it.

DB Flat Bench 70 X 9, 70 X 8, 70 X 7 (PR)
(Deep and slow, felt good...I think paying more attention to the warmup sets helped...)

DB Flies 45 X 8, 45 X 7, 45 X 6 (PR)

Dips BW + 55 X 6, +55 X 5, +55 X 4 + 2 negatives (PR)

Finished with skullcrushers and tricep straight-bar pressdowns.

Diet: Ok

Sleep: We'll dee.

unev_en
04-16-2002, 12:15 PM
Back/Biceps.

Pull-ups bw + 25 X 7, +25 X 5, +25 X 4 + 2 negatives

DB Rows 60 X 8, 60 x 8

Close reverse-grip pulldowns 150 X 8, 150 X 7

Finished with machine rows (2 sets.)

Deadlifts 265 X 8, 275 X 8
(Only work sets listed.)

Rack Deadlifts 295 X 5 (PR)
(Getting used to these...like them, though...)

Barbell Curls 80 x 7, 75 X 6, 75 X 6 (PR)

DB Hammer Curls 35 X 6, 35 X 6

Diet: Ok

Sleep: 7 hours.

unev_en
04-16-2002, 07:16 PM
Shoulders/Traps.

Great day.

DB Shoulder Press 55 X 9, 55 X 9, 60 X 5 (PR) (PR)
(Wtf? Decided to go with 60's, just for the hell of it...surprising...very nice...)

DB Lateral Raises 20 X 10
Cable Lateral Raises 20 X 8

DB Rear Delt Flies 20 X 8, 15 X 8

Barbell Shrugs 235 X 12, 245 X 12, 255 X 8 (PR)

Upright Rows 70 + ez bar X 8, 70 + bar X 7

diet: interesting

sleep: 6 hours.

Still pleased with those 60's, especially after two previous PR sets. In terms of absolute strength, I know it's unimpressive, but relative to my size...well..i'm pleased...

unev_en
04-22-2002, 07:22 PM
Whoa. Serious update time. Amazing what leaving town for a few days will do (had to go down to Stanford for the Admit Weekend.)

Suffice to say: had a very good leg workout on thursday, w/ a few PRs; a good chest workout on friday, also w/ a few PRs; and a very long and tiring weekend of walking across campus.

Now, for today:

Back/Biceps:

Pull-ups +25 X 8, +25 X 5.5, +25 X 4 + 2 negatives
(These aren't improving very much...perhaps overtraining my back...dunno)

DB Row 60 X 9, 60 x 8

Close-grip pulldowns 150 X 8, 150 X 8

Finished with 2 sets of machine rows.

Deadlifts: (after warmup sets) 275 x 8, 285 X 6

Rack Deadlifts (lowest setting of rack = 12 inch. off ground):
300 X 4 (PR)

Barbell Curl 80 X 7, 80 X 5, 75 X 5 (PR)

DB Hammer Curl 35 X 6, 35 X 5

diet: ok

sleep: not so great

unev_en
04-24-2002, 11:51 AM
Shoulders/traps.

Again, very nice day.

DB Shoulder Press 55 X 9, 60 X 5, 55 X 6 (PR)
(Will start with 60's next week.)

DB Lateral Raises 20 X 10, 20 X 10

DB Rear Delt Flies 20 X 8, 15 X 12

Barbell Shrugs 245 X 12, 250 X 12, 255 X 8 (PR)

Upright Rows EZ-bar + 70 X 9, ez+70 X 7 (PR)

Finished with plate pinches.

Diet: Ok

Sleep: ok

unev_en
04-26-2002, 10:17 PM
Legs.

Very, very nice. My squat is finally getting somewhat respectable, especially for my size (approx. 140 lbs, I think; I haven't weighed myself in quite some time...)

Squat (after warm-up) 265 X 6, 260 X 6, 260 X 6 (PR)

Deep Hack Squat 290 X 5 (PR)

Deep Leg Press 510 X 6, 500 X 6

Leg Extensions 210 X 10, 210 X 8

Lying Hamstring Curls 130 X 7, 120 X 7, 120 X 6 (PR)

Finished with seated and standing calf raises.


Diet: ok

sleep: not good.

unev_en
04-26-2002, 10:20 PM
Chest/triceps


Again, very nice day. Finally increased my DB press.

Flat DB Press 70 X 8, 70 X 8, 75 X 4.5 (+1.5 w/ spotter) (PR)

DB Flies 45 X 8, 45 X 6, 45 X 6

Dips BW + 55 X 6, +55 x 5, +55 X 4 + 2 long negatives.
(Done with a heavy chest emphasis...)

Finished with skullcrushers and straight-bar pressdowns.

Diet: ok

sleep: we'll see