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Zearoth
07-13-2004, 06:39 PM
TRAINING SCHEDULE
Day 1 (Mon): Upper Body
Day 2 (Tues): Lower Body
Day 3 (Thurs): Upper Body
Day 4 (Fri): Lower Body

LEGEND
Green = Increased reps and/or weight from last session
Red = Decreased reps and/or weight from last session
(+xR) indicates a new PR set by an increase of reps
(+xW) indicates a new PR set by an increase of weight

MY STATS
(As of July 13, 2004)
Age: 15
Weight: 110
Height: 5'5''

(As of April 17, 2005)
Age: 16
Weight: 155
Height: 5'7''

dxiw
07-13-2004, 06:43 PM
keep up the good work and stay motivated!

oh and, :spam:

Zearoth
07-13-2004, 06:49 PM
JULY 13, 2004

WORKOUT
Day 4: Rest Day

CARDIO
2 hours of leisure swimming.

COMMENTS
Didn't really do much today. Just had to volunteer at a community centre pool and help instruct kids taking lessons in a course I'm taking. Tomorrow will be a hard day of chest workout though. Calves are really hurting me a lot, but I hope that they can be ready for the day after.

-Zearoth

PizDoff
07-13-2004, 07:17 PM
Awesome welcome.

I gained 37.5 lbs in 2003, if that gives you any motivation!
:D

pruneman
07-13-2004, 08:47 PM
Welcome and good luck with your goal :spam:

rookiebldr
07-13-2004, 09:02 PM
Welcome to journal land. 110lbs? I guess you're going to bulk? ;)

Zearoth
07-13-2004, 09:18 PM
Welcome to journal land. 110lbs? I guess you're going to bulk? ;)


Dead on. I'm not exactly planning to eat everything I see, but definitely eat more calories than I used to. I see that many people choose to do kind of like a massive bulk and then go on a strict cut, but I'm not very confident in doing that. I'm aiming to go steady in gaining muscle mass and just eat slightly more. I was browsing around just to find some info on my diet habits, so I'm probably going for about 1500 calories a day, based on roughly 13xBW. Will this suffice?

While I'm here, I can post my goals for the beginning of the new school year (September, 1, 2004):

Weight: 115-120
Height: 5''6/7

Benchpress: 125x1
DB Curl: 30x7 (Basically up my weights when I'm doing my sets from 25 to 30)

Thanks for the :spam: ! Much appreciated!

-Zearoth

Zearoth
07-14-2004, 02:36 PM
July 14, 2004

Workout
Day 1: Chest/Shoulders/Abs/Cardio
(Set x Rep x Weight)

Benchpress(Smith):
1x12x85
1x2x140 (New max!)
2x6x125
2x8x115

Cable Chest Press(Machine):
2x7x120
2x8x90
1x7x60

Chest Fly(Machine)
4x7x65

Incline Bench Press(Machine)
4x8x75

Seated Shoulder Press(Machine)
4x7x65

Weighted Crunches:
3x12xBW+10lb ball

Weighted Twists:
3x15xBW+10lb ball

Crunches:
2x12xBW

Cardio
6 minutes on bike - 59 calories burned (Not enough time to do any more : \ )
12 minute bike home - Estimated 50 calories burned
2 hours of leisure swimming

Comments
I got a good workout today, and tested a new max, which by the way, improved A LOT. I bascially improved from 115x2 on a manual benchpress to a 140x1 on a smith machine. Pretty good. I'll be updating what I ate later. Oh, one question, is there anything wrong with black forest ham? It was the only kind of meat I could put in my sandwich, so I'm just curious. I'll be sure to get some turkey next time. Thanks for looking.

-Zearoth

Zearoth
07-15-2004, 07:22 PM
July 15, 2004

Workout
Day 2: Legs

Leg Extension:
5x14x120
1x12x105

Calve Raises:
5x15x180
1x10x180

Incline Leg Press:
3x10x90

Cardio
11 minutes on stairmaster - 65 calories burned
11 minutes on stationary bike - 105 calories burned
10 minute bike ride home - Estimated 50 calories burned

Comments
I had a decent leg day today, but I'm going to switch up my schedule after my next rest day. I also bought some food with my mom at the grocery store: Low fat cottage cheese (never tried, hope it's good!), turkey slices, cheerios cereal and brown eggs. I'll probably have a much cleaner diet from now on and some experimenting with the food.

Zearoth
07-16-2004, 02:48 PM
July 16, 2004

Workout
Day 3: Biceps/Triceps/Abs/Cardio

Standing Curl:
4x7x25

Cable Curl:
4x7x7.5 KG

Hammer Curl:
3x7x20
1x5x25

Tricep Extension:
6x6x40

Crunches:
3xExhaustionxBW

Weighted Twists:
3xExhaustionxBW

Bicycle:
3x50xBW

Cardio
19 minute run on treadmill - 151 calories burned
10 minute bike home - Estimted 50 calories burned

Comments
Today I decided to take it easy and didn't really push myself too hard like normal days. I also experimented with the smoothie and replaced the bana with blueberries ... Mmmm... A lot better than before too!

Tomorrow will be a rest day for me, then I'll be back in the gym with a brand new routine schedule and I'll see how it goes from there. Thanks for looking!

debussy
07-16-2004, 07:50 PM
hey man, the workouts look great. but with the intense workouts and since youre still growing, i think you need to eat A LOT more than that. even if this is a slow bulk, id suggest at least 1800 calories. just my two cents. it seems like youre starving yourself almost.

i know youre afraid of gaining too much body fat and you want to take it slow.... dont forget that youre still growing. you got a fast metabolism. youll need the food. btw are you asian? i noticed a lot of rice hehe. just like my journal.

Zearoth
07-17-2004, 11:00 AM
hey man, the workouts look great. but with the intense workouts and since youre still growing, i think you need to eat A LOT more than that. even if this is a slow bulk, id suggest at least 1800 calories. just my two cents. it seems like youre starving yourself almost.

i know youre afraid of gaining too much body fat and you want to take it slow.... dont forget that youre still growing. you got a fast metabolism. youll need the food. btw are you asian? i noticed a lot of rice hehe. just like my journal.


I don't know, I got away yesterday with less food than I usually have, without feeling hungry at all. I'll see if I can up my calorie intake throughout the day, but then again, I'm only estimating the amount of calories I'm eating, which doesn't really give me an accurate number. I'll see if I can calculate my intake on FitDay for today and see for sure where I'm at.

Haha. That's good guess. I'm korean actually, but I was born in Canada so I don't have that funny accent.

Zearoth
07-17-2004, 08:17 PM
July 17, 2004

Workout
Day 4: Rest Day

Cardio
Walking around Wonderland.
2 hours of leisure swimming.

Comments
Went to Wonderland for the day, and was starving by the time I got home. Literally ate everything my mom made for me when I got back :) . Tomorrow it will be business as always. I'll be starting my new schedule, and I'll be changing it from my first post of the journal. Chest/Triceps tomorrow. Thanks for looking!

Zearoth
07-18-2004, 05:44 PM
July 18, 2004

Workout
Day 1: Chest/Triceps

Incline Bench Press (Machine)
3x8x90

Fly (Machine)
3x7x65

Incline Bench Press
2x10x95

Bench Press
3x10x95
3x10x105

Cable Press
2x8x60
1x7x45

Tricep Extension
5x8x45

Close Grip Bench Press
3x10x95

Cardio
20 minute interval run.
10 bike to the gym.
20 minute walk home.

Comments
I had a horrible day today. Not that my new routine was bad, but I got mouthed off by a guy probably more than twice my age. Here's my rant:

I go to the tricep extensions, and I asked the man working on his sets if he's almost done and how many more he had to do. He tells me that he started and to use other exercises in the way he would a kid. I look like I'm probably 13/14 years old. Then he goes on telling his friend about how all of the teenagers here are dumb***es and don't know ****. Then goes to say to me; "Don't even ****ing try asking if you can work between sets." Wow, people these days... Then again, I could be overreacting.

But wait, it doesn't end there!

Wondering why I had a bike ride there and a walk back home? I had my bike stolen, out of an entire selection of worthy bikes to be stolen, mine was chosen. Walked home pissed, drinking my oxygen enhanced water in hand.

Aside from all of the negative experiences I had today, I really thought that the new schedule worked okay. Better than before too. The chest/tricep synergy thing is very effective.

Now I'm on my way to find another mode of transportation.

DoUgL@S
07-19-2004, 11:29 AM
To maintain you should estimate 15Xbw = 1650 in your case. If you want to bulk slowly, I would say that debussy hit the nail on the head, eat at least 1800 cals. 17-18Xbw for a bulk is a good estimate. That would put you at 1770-1980 calories per day. Just somethig to think about. Good luck on your bulk.

DM

Zearoth
07-19-2004, 12:41 PM
July 19, 2004

Workout
Day 2: Legs/Shoulders

Leg Press:
4x10x90 (Increasing weight next time)

Seated Calve Raises:
4x15x35 (Increasing weight next time)

Leg Extensions:
4x13x120

Upright Rows:
4x10x40

DB Shoulder Press:
2x8x50

SB Shrugs:
2x15x40
2x14x50

Cardio
20 minute run on treadmill - 6 MPH
7 minute walk on treadmill - 3.5/4 MPH
1.5 hours of Leisure swimming

Comments

Thanks Douglas and Debusssy for the advice. I'm going to increase my calorie intake to between 1700-1800 daily.

Good workout today. This was the first time I actaully targeted my shoulders for more than half my entire routine today and they were weak as hell. MY legs are ever so slightly improving as well.

On another note, I got a peanut butter alternative made out of soy products. Tastes great, but expensive.

Zearoth
07-20-2004, 03:05 PM
July 20, 2004

Workout
Day 3: Biceps/Back/Abs

Seated Curls:
3x7x25

Cable Curls:
2x10x7.5 KG
1x8x10 KG

Hammer Curls:
1x4x25
3x8x20

EZ BB Curls:
3x6x45

Concentration Curls:
1x6x25
1x4x25

Pull Ups:
3x8xBW - 40 LBS

Rows:
3x8x80

Lat Pulldowns:
2x10x75
1x6x90

Seated Rows:
3x8x90

Crunches:
3xFailurexBW

Leg Raises:
3xFailurexBW

Weighted Twists:
3xFailurexBW+10 LBS

Weighted Crunches:
3xFailurexBW+10 LBS

Cardio
None

Comments
I had a good workout today and the last three days. I'll definitely be sticking with this routine. Tomorrow is a well deserved rest day and I'll probably be doing some light cardio then since I had to end my workout early today, and din't have a chance to reach the treadmill. Thanks for looking.

Zearoth
07-21-2004, 10:42 PM
July 21, 2004

Workout
Day 4: Rest Day

Cardio
15 minute run on treadmill
5 minute fast walk on treadmill
2 hours of leisure swimming
2 bike rides from community centre and back home

Comments
I did a lot of cardio today to make up for yesterday's lifting day which I missed my cardio work. Very impressed with my meals today, except for the fifth meal just because I was at my friend's house, and I was very thirsting just coming home from working out.

I screwed up making my eggs today. I forgot to add the olive oil, and all of the eggs pretty muchs tuck to the pan, lol. After all of the scraping, it was more like 2 egg whites, haha.

Thanks for looking.

Zearoth
07-22-2004, 09:12 PM
July 22, 2004

Workout
Day 1: Chest/Triceps

DB Press
3x8x60

DB Flye
3x8x40

Incline Chest Press
3x9x105

Cable Press
3x7x120

Bench Press
2x3x105

Close Grip Bench Press
2x6x105

Tricep Extension
3x6x45

Dips
3x6xBW

Weighted Crunches
3xFailurexBW+10

Weighted Twists
3xFailurexBW+10

Leg Raises
3xFailurexBW

Cardio
20 minute bike ride to/from gym

Comments
I had a pretty good workout today, just wish I had more time on my triceps, but really neglected them when I was talking to one my friends from school who happened to be working out there.

I didn't do any cardio at the gym today. I thought I would decrease the amount of cardio to only my leg days, since I am getting a good amount from my bike trips there and back.

Thanks for looking.

Zearoth
07-23-2004, 08:30 PM
July 23, 2004

Workout
Day 2: Legs/Shoulders

Seated Calve Raises
4x12x45

Leg Extension
5x10x120

Incline Leg Press
3x10x140

Seated Leg Press
3x10x150

Upward Rows
4x9x40

DB Shoulder Press
3x8x40

Shrugs
3x8x80

Cardio
15 minute moderate intensity interval training on treadmill

Comments
I had a pretty decent workout today as well as a good cardio session. My back is hurting me at the moment, so I hope that it can heal for tomorrow.

By the way, the fourth and second meals were both shakes. I didn't eat those by themselves, ha.

Thanks for looking.

Zearoth
07-24-2004, 11:11 PM
July 25, 2004

Workout
Day 3: Biceps/Back/Abs

Seated Curl
3x8x25

Hammer Curl
3x10x20

Preacher Curl (Machine)
3x8x50

Cable Curl
1x6x50
2x8x60

Concentration Curl
2x6x25

Lat Pulldown
3x8x85

Seated Row
3x8x85 (???)

Pull Up
3x8xBW-40

Extended Arm Crunches
3xFailurexBW

Leg Raises
3xFailurexBW

Weighted Twists
3xFailurexBW

Cardio
Tons of walking/cycling

Comments
TERRIBLE meal plan today. Probably didn't end up eating as many calories as I would have wanted.

I had a very good bicep and back workout today. Felt miderable and tired when I srtaed, but quickyl when away when I started lifting weights.

TOmorrow is a rest day for me. So, I'll probably be hitting the trails with my new mountain bike.

Thanks for looking.

ryuage
07-25-2004, 06:38 AM
just wanted to stop in and say wazaaaaaa!

dissipate
07-25-2004, 07:01 AM
A workout a day keeps the blues away!! :) :spam:

Zearoth
07-25-2004, 08:08 PM
July 25, 2004

Workout
Day 4: Rest Day

Cardio
One hour of mountain biking. Uphill/downhill
Some walking

Comments
Like yesterday, I had a very bad meal plan. Mostly because my parents tend to make huge meals and make me eat it all up. I was also really exciting to get to the trails so I kind of neglected the proper meals at the time. I'l probably be getting a little something to eat tonight.

Anyways, I went to the trails today and it was great. PLanning to get there again soon. :)

Thanks for looking, and thanks for the :spam: !

Zearoth
07-26-2004, 09:54 PM
July 26, 2004

Workout
Day 1: Chest/Triceps/Abs

DB Press
3x8x60

DB Flye
3x9x40

Cable Press
3x8x120

BB Bench Press
2x7x115
1x4x125

Tricep Extension
5x8x40

Dips
3x8xBW-40

Weighted Crunches
3xFailurexBW+10

Weighted Twists
3xFailurexBW+10

Leg Raises
3xFailurexBW

Cardio
1 1/2 hours of golf (at the range)
Lots of biking

Comments
Argh, one again I had a pathetic meal plan. That's three days in a row!!! Anyways, I've got to get things straight for tomorrow. I literally only had two meals today; huge ones though.

Thanks for looking.

Zearoth
07-27-2004, 02:09 PM
July 27, 2004

Workout
Day 2: Legs/Shoulders

Leg Extension
2x10x120
3x10x135

Seated Calve Raise
4x12x60

Leg Press
4x9x140

BB Shrugs
3x9x85

DB Shoulder Press
2x7x50
1x5x50

DB Lateral Raises
2x6x24
1x6x20
(I stink at these)

Cardio
20 minute bike ride

Comments
Today I had a pretty decent leg day, but had to cut the shoulder a little short just because it was raining and I wanted to leave before it got really bad.

I didn't want to do anymore upright rows since some people are advising not to do them beacuse it may lead to shoulder problems.

Anyways, thanks for looking.

Zearoth
07-28-2004, 02:45 PM
July 28, 2004

Workout
Day 3: Biceps/Back/Abs

Seated Curl
4x7x25

Seated Hammer Curl
4x8x20

Preacher Curl
3x9x45

Concentration Curl
3x6x25

Pull Up
3x8xBW-30

Seated Row
3x8x85

Lat Pulldown
2x8x90
1x7x105

Cable Seated Row
3x7x90

Captain's Chair
3xFailurexBW

Leg Raises
3xFailurexBW

Weighted Twists
3xFailurexBW+10

Extended Arm Crunches
3xFailurexBW

Cardio
20 minute bike ride

Comments
Terrific workout today, as well as my diet plan so far for today. Very satisfied.

After working out, I went to the local GNC to check out if they had any of the Pro Performance 100% Whey PRotien Powder, but didn't have any :swear: . Also checked the other health store, none! :swear:

I'll keep looking for it though. COuld use the extra protien intake.

Rest day is tomorrow.

Thanks for looking!

Zearoth
07-29-2004, 05:43 PM
July 29, 2004

Workout
Day 4: Rest Day

Cardio
15 minutes of biking

Comments
Gots me some good whey protien at the GNC. Vanilla flavour. Smells good. :drooling: I'm going to try it shortly with just water, and then add some with a real shake later tonight. I ate out for lunch, but I think I got a decent meal plan for the day.

I'm back to workout out tomorrow.

Thanks for checking out.

Zearoth
07-30-2004, 02:04 PM
July 30, 2004

Workout
Day 1: Chest/Triceps/Abs

Bench Press
3x7x115

DB Press
3x7x60

Flye
3x7x65

Cable Press
3x8x120

Tricep Extension
5x7x40

Skullcrusher
5x8x30

Jacknife
3xFailurexBW

Weighted Twists
3xFailurexBW+12

Leg Raises
3xFailurexBW

Crunches
1xFailurexBW

Cardio
20 mintes of biking

Comments
I had a good triceps workout, but a terrible chest workout. While I was benching, I had a sore in my right pec/shoulder which prevented me from training too hard.

Tried the vanilla withw ater and was just down straight nasty. Had some with strawberries in a shake and it was great though. Next time, I'll be sure to get the chocolate flavour just so I can easily add it with skim milk.

Thanks for looking.

Zearoth
07-31-2004, 05:51 PM
July 31, 2004

Workout
Day 2: Legs/Shoulders

GYM WAS CLOSED!!! :swear:

Cardio
30 minutes of biking

Comments
I didn't get a chacne to get to the gym today because it was closed for the civic holidays. MY routine schedule will resume tomorrow.

Not enough time to pack in more smaller meals so I just a few.

Thanks for looking.

Zearoth
08-01-2004, 07:18 PM
August 1, 2004 - Halfway through the summer already!!! :cry:

Workout
Day 2: Legs/Shoulders

Leg Extension
4x10x135

Calf Raises
4x12x90

Leg Press
4x9x160

DB Shoulder Press
3x8x40

Lateral Raises
3x8x24

Shrugs
3x10x85

Shoulder Press (Machine)
3x8x60

Cardio
45 minutes of bike riding

Comments
Decent workout today, but it won't be open tomorrow because of the civic holiday. I guess it will be another day off.

Thanks for looking.

Zearoth
08-02-2004, 09:49 PM
August 2, 2004

Workout
DAY OFF (CIVIC HOLIDAY)

Cardio
Walking/swimming around all day

Comments
Today, i decided to take a big up in my caloric intake. From 1700-1800 to 2000-2100. Because of minimal gains, I wanted to increase my calorie intake.

Gymw as closed for the holiday, so I took the day off doing nothing. Looking forward to tomorrow.

Zearoth
08-03-2004, 03:03 PM
August 3, 2004

Workout
Day 3: Biceps/Back

Seated DB Curl
3x8x25

Seated Hammer
3x12x20

BB Curl
3x8x45

Concentration Curl
3x6x25

Pull Up
3x10xBW-30

Seated Row
3x10x105

Lat Pulldown
3x10x90

Captain's Chair
3xFailurexBW

Weighted Crunches
3xFailurexBW+12

Weighted Twists
3xFailurexBW+12

Crunches
1xFailurexBW

Cardio
20 mines of biking

Comments
Very good workout today, mostly for biceps. I really haven't done much BB stuff for awhile, so it killed me (in a good way).

I experimented the whey with gatorade and didn't taste half bad. Had lots of problem getting it in the bottle though.

Since yesterday was a day off, I'll be skipping the rest day tomorrow and going straight to day 1.

Thanks for looking.

Zearoth
08-04-2004, 03:15 PM
August 4, 2004

Workout
Day 1: Chest/Triceps/Abs

DB Press
2x8x35
2x10x30

Flye
3x7x65

Cable Press
3x8x120

Dips
3x10xBW-20

SKullcrushers
3x8x40

One-Handed Tricep Extension
3x8x???

Tricep Extension
3x8x75

Captain's Chair
2xFailurexBW

Weighted Twists
2xFailurexBW+8

Weighted Jacknife
2xFailurexBW+8

Cardio
20 minutes of biking

Comments
Great workout day, especially for thr tris.

Not much to say either, but that I've been making good gains with thw whey thus far as well as I'm ont becoming tired when I get to the gym anymore.

ryuage
08-04-2004, 04:35 PM
strength is getting up there, you'll be hyooooge in no time!

Zearoth
08-05-2004, 05:35 PM
August 5, 2004

Workout
Day 2: Legs/Shoulders

Leg Extension
3x10x135

Seated Calf Raise
3x15x90

Leg Press
3x6x180

Hamstring Leg Curl
3x8x75

DB Shoulder Press
4x8x50

Shrugs
3x10x105

Lateral Raises
2x8x24

Upright Row
2x8x50

Cardio
The usual... :P

Comments
Wow, I'm finding it hard to push in 2500 calories a day!!!

I had a good workout, and not much else to say. Probably going to get some food now.

Thanks for the motivation Ryuage!

Thanks for looking.

Canadian Crippler
08-05-2004, 09:30 PM
Sup Chung,

Good to see you're also now keeping track. I think you need to fill in all 6 of those meals though man.

Xaust
08-05-2004, 09:48 PM
Nice journal bro, I see you have purchased the protein :P Why not tell me? Anyways, good job on your journal.

Meal 5: 1 tangerine : Hehehe :P

Zearoth
08-06-2004, 03:09 PM
Meal 5: 1 tangerine : Hehehe :P
Forgot to add the snack quotation there, but, yeah.


I think you need to fill in all 6 of those meals though man.
Trying to, but its hard.

Xaust
08-06-2004, 03:11 PM
Wtf, Blocked+Deleted.

Zearoth
08-06-2004, 03:17 PM
August 6, 2004

Workout
Day 3: Biceps/Back/Abs

Seated Curl
3x8x25

Cable Curl
3x8x40

Cable BB Curl
3x7x70

Concentration Curl
3x6x25

Seated Cable Row
3x10x105

Lat Pulldown
3x8x90

Seated Row
3x8x90

DB Row
3x8x35

Cardio
20 minutes of biking

Comments
I had a good workout, that's basically it! Heh.

Canadian Crippler
08-06-2004, 07:23 PM
Good workout today Chung. Gotta get those meals up though!

Xaust
08-06-2004, 08:44 PM

Canadian Crippler
08-06-2004, 10:47 PM
Man we put effort into these journals, why must you come and ruin it with spam and idiocy?

Zearoth
08-06-2004, 11:38 PM
Man we put effort into these journals, why must you come and ruin it with spam and idiocy?

You took the words right out of my mouth.

Xaust
08-07-2004, 06:18 AM
ok.

ryuage
08-07-2004, 10:12 AM
are you working your bi's before back?

Zearoth
08-09-2004, 06:09 PM
are you working your bi's before back?

Yes, is it causing any issues?

Zearoth
08-10-2004, 12:57 PM
August 10, 2004 (Halfway through the summer already?!?!?!)

Workout
Day 1: Chest/Triceps/Abs

DB Press
3x8x60

Flye
3x8x65

Cable Press
5x6x120

Bench Press
2x8x105

Tricep Extension
3x8x80 (???)

Skullcrushers
3x8x35

CG Bench Press
3x10x85

Weighted Twists
3xFailurexBW+12

Leg Raises
3xFailurexBW

Weighted Crunches
3xFailurexBW+12

Cardio
20 minutes of biking.

Comments
I've been away for the past three days with any type of weightlifting, and came back pumped!

Unforunately, I didn't quite exactly end up with the kind of results I wanted. Especially on the Cable Press, I really struggles to get the amount of reps I normally get, which sucked. I guess this is more of a regrouping workout from the break I had.

I ran ot of protien, so I'll probably be going to buy some more whey tomorrow.

Tomorrow is my leg day, and I want to try to do some squats and learn to love them. :thumbup:

Thanks for looking.

Xaust
08-10-2004, 03:48 PM
Wtf, did u get weaker all of a sudden? How come such light weight now, with such low reps?

Zearoth
08-10-2004, 09:25 PM
I took a few days off like I said in the comments section. I took the day easy to get back into my groove.

Canadian Crippler
08-10-2004, 11:16 PM
STOP IGNORING ME YOU'RE SUCH AN ARSE

Whats about with the lower weights and reps? Anyways, good to see you're back.

Xaust
08-10-2004, 11:28 PM
Yo mitchell, i just asked that 2 posts ago, so no need to double post :nod:

Btw, he ignores everyone not just you so, don't take it personally, right Chunk?

Zearoth
08-11-2004, 03:58 PM
August 11, 2004

Workout
Day 2: Legs/Shoulders

Seated Calf Raises
3x15x90

Seated Leg Press
1x15x160
1x10x180
1x10x190

Leg Extension
3x10x150

Shrugs
2x14x125

Lateral Raises
2x8x24

DB Shoulder Press
2x8x50

Cardio
20 minutes of biking.

Comments
I gained a lot from today. By taking fewer sets, I really got a chance to pack on lots of weight. I'll be sticking with this schedule.

Altershock: Please take the chance to look over the last posts. If you can't take the time to do it yourself, you're in luck, because I've taken the liberty to quote is for you right in this very post. Enjoy:

I took a few days off like I said in the comments section. I took the day easy to get back into my groove.

Xaust: You just don't understand, do you? Sometimes I'm not there, sometimes I'm doing other things, so don't expect me to always be there to listen to you rants bout whatever you must say.

Canadian Crippler
08-11-2004, 08:43 PM
Others things like... riding in the TL and trading D2 items? :D jk bro.

I would do shrugs with dumbells btw, dunno just me.

Zearoth
08-12-2004, 12:12 AM
I've tried them, but they just don't seem to work for me. I don't find the idea of carrying 50lb+ DBs in each hand very appealing.

I find the BB easier to control on the smith and helps give me a strict form.

Canadian Crippler
08-12-2004, 08:36 AM
I find it easier though... with 65s I shrug DB wise, but I can take 145 on the smith and do the same amount of reps.

Zearoth
08-12-2004, 03:53 PM
August 12, 2004

Workout
Day 3: Back/Biceps/Abs

Chin Up
3x8xBW-20

Lat Pulldown
3x9x105

Seated Cable Row
3x10x105

Standing Curl
2x8x25

Seated Hammer Curl
2x10x20

Concentration Curl
2x6x25

Weighted Crunches
2xFailurexBW+12

Leg Raises
2xFailurexBW

Weighted Twists
2xFailurexBW

Crunches
2xFailurexBW

Cardio
Biking: 20 minutes

Comments
Great workout. My biceps were absolutely killing me by the time I was done my back exercises. Good change up of the routine.

Tomorrow is a rest day, but I'll be eager to get back to work on my chest because I haven't done any bench pressing for the last 2 weeks or so. I did this to check if I had made any progress using DBs and cable presses. I might even test my max again.

Thanks for looking.

Canadian Crippler
08-12-2004, 10:00 PM
What do you call an asian kid that ignores his friends?

Here, I'll give you a clue. It start with a B, and ends with a rian Chun.

Zearoth
08-13-2004, 03:03 PM
August 13, 2004

Workout
Rest Day

Cardio
None

Comments
Right now my biceps are killing me, so I guess its a good indication that my changes from yesterday's routine were a success. I've never felt this much burn in my biceps in a LONG time. Good stuff, though.

Tomorrow I'll be doing bench press first thing when I get there to check my progress.

Altershock:
I presume that you don't hint into a clue... Why must you be a jewish attention whore, Mitchell Caplan? Please just stop posting here, you're contradicting yourself.

As quoted from your own words:

Man we put effort into these journals, why must you come and ruin it with spam and idiocy?

Thank you...

Canadian Crippler
08-13-2004, 03:24 PM
Sorry, I just figured that you wouldn't mind talking to 3 of your 4 or 5 friends.

Zearoth
08-13-2004, 06:14 PM
Man we put effort into these journals, why must you come and ruin it with spam and idiocy?

I'm sorry, but did you not understand?

Perhaps I need to clarify?

Canadian Crippler
08-13-2004, 08:12 PM
omgZ!/`11`@!~!

u jus 1 an e-argoomint!`1!! every1 b0w V 2 da maztir of argooeng on da intrinet!@.1`.232


You must be stretching this summer, because you've got your head pretty far up your ass.

Xaust
08-13-2004, 09:27 PM
Lol


z0r

Zearoth
08-13-2004, 10:44 PM
You must be stretching this summer, because you've got your head pretty far up your ass.

I beg to differ... You know more than anyone that effort if put into these journals(refer to previous pots made by you), now respect and stand by what you've said. I am merely reinforcing your own comments and applied them against to what you've done over the last few posts.

I REALLY don't want to sit here, type out comments of the internet, because that just wastes my time. This is a journal, my journal, not a flame/spam-galore topic, so if you don't have anything useful to post, whether it be constructive criticism, related comments, etc, I don't want to see it here.

Although you've intruded into this topic, I've never done anything equally or more insulting to your own journal, because I thought it would be a good gesture and hopefully get a civil message across.

Notice that I've not tried to use any kind of negative or insulting remarks. So we can end this now or you contact me by other means other than the WBB forums if this wasn't enough to cool you down and if you require any more comments that must be said to me.

Thank you.

Canadian Crippler
08-14-2004, 12:13 AM
I brought it up here for the simple fact that I have been trying to talk to you for days now, and your just ignoring me. I knew if I posted here than you would here me out.

Well heres some C&C Chung.

Jee wiz Zearoth that bicep/back day sure was jiffy! Darners, your nearing me on those cable rows. That's excellent, wowwy! Keep up the splendid work.

Zearoth
08-14-2004, 10:39 AM
Jee wiz Zearoth that bicep/back day sure was jiffy! Darners, your nearing me on those cable rows. That's excellent, wowwy! Keep up the splendid work.


Thanks. :thumbup:

Zearoth
08-14-2004, 04:48 PM
August 14, 2004

Workout
Day 1: Chest/Triceps/Abs

Bench Press
8x115
6x115
7x115

Dip
15xBW-20
10xBW-10
10xBW

DB Press
8x60
8x60
8x60

Tricep Extension
7x40
8x40

Kickback
15x15
12x20

Weighted Crunch
20xBW+12
20xBW+12

Leg Raise
15xBW
15xBW

Weighted Twist
25xBW+12
25xBW+12

Cardio
Biking: 20 minutes
Walking: ???

Comments
Pretty good day today, had a huge ass burn on my triceps while I was doing those kickbacks, so they'll most likely be staying with my exercise program.

A typical day for the most part.

Thanks for looking.

Canadian Crippler
08-14-2004, 05:43 PM
Gettin better on that bench!

Zearoth
08-14-2004, 10:53 PM
Meh, I wouldn't say I've gotten better. I've been neglecting the BB for a long time now, so I want to get and do some sets with those more often and get those numbers higher.

Xaust
08-14-2004, 10:57 PM
Oh Cool.

Zearoth
08-15-2004, 05:22 PM
August 15, 2004

Workout
Day 2: Legs/Shoulders

Leg Extension
14x150
14x150
14x150

Seated Calf Raise
15x115
12x115
10x115

Seated Leg Press
15x200
14x210
12x210

Shrug
8x135
8x135
8x135

Seated Shoulder Press
10x60
9x60
10x60

Lateral Raise
8x24
9x24
7x24

Cardio
Biking: 20 minutes

Comments
Another typical day, but I really felt the lateral raises a lot more than usual. Other than that, not much else to talk about.

Canadian Crippler
08-15-2004, 10:34 PM
Nice quad work.

Xaust
08-15-2004, 10:50 PM
Indeed Sir.

Zearoth
08-16-2004, 03:01 PM
August 16, 2004

Workout
Day 3: Back/Biceps

Chin Up
9xBW-20
9xBW-20
8xBW-20

Seated Cable Row
14x105
12x105
10x105

Lat Pulldown
11x105
9x105
10x105

Seated Curl
5x25
6x25

Hammer Curl
6x25
7x25

Crunch
FailurexBW
FailurexBW

Side Crunch
20xBW
20xBW

Leg Raise
FailurexBW
FailurexBW

Cardio
Biking: 30 minutes

Comments
Woke up today and my mom insisted on making me breakfast. She was grovery shopping and ended up NOT getting regular milk, so she suggested having chocolate milk instead :rolleyes: . She even bought this crappy Special K ceral with dried strawberries, which really tastes bad compared to my favourite original Special K cereal.

I had a good finisher today, a good way to end off the three days. Tomorrow is a rest day, and goes well deserved.

Thanks for the :spam: and looking. You should make your own journal Xaust and let me make contribute with two worded posts! :D

Canadian Crippler
08-16-2004, 06:12 PM
Why are you doing abs 3-4 times a week? Anyways, good session.

Xaust
08-16-2004, 06:35 PM
Sounds good Zearoth, I thought you'd be benching 200+ by now, good work though.

Zearoth
08-17-2004, 07:34 PM
August 17, 2004

Workout
Rest Day

Cardio
Tennis: 1 hour (I forgot how much fun it was!)
Biking: 30 minutes

Comments
I know I lacked a lot on my meal planning. I had ahuge gap between the first and second meals just because I was out all day.

I scarfed down the shake I made first thing when I got home, and I'll try to get down more food by tonight.

Tomorrow is a chest/triceps day for me, wish me luck!

Thanks for looking, and thanks for the spam, and no, it will be awhile before I can bench anywhere near 200.

Xaust
08-17-2004, 07:40 PM
Good luck on your chest/tricep day Zearoth! You've made some nice improvements this summer keep it up! While I am here I thought I'd tell you about this COOL shooter game where you can shoot and when you shoot you can kill ships so shooting is good you should try the shooter game. Good luck with your weightlifting!

Canadian Crippler
08-17-2004, 10:03 PM
Rofl, you're such a douche.

Xaust
08-17-2004, 11:12 PM
Rofl, you're such a douche.

I would appreciate it if you would stop. That kind of racism really hurts.

Zearoth
08-18-2004, 12:33 AM
That's not racism, besides, you brought that up upon yourself.

Xaust
08-18-2004, 11:42 AM
That is racist.

Canadian Crippler
08-18-2004, 11:45 AM
If douchebags are considered a race, than yes, it is very much racist.

Zearoth
08-18-2004, 06:13 PM
August 18, 2004

Workout
Day 1: Chest/Triceps/Abs

Bench Press
(Pyramid warm-up sets)
8x115
6x115
6x115

DB Press
10x70
10x70
9x70

Dips
12xBW
12xBW
14xBW

Tricep Extension
7x40
6x40

Kickback ( :D )
12x20
14x20

Weighted Twist
FailurexBW
FailurexBW

Leg Raise
FailurexBW
FailurexBW

Side Crunch
FailurexBW
FailurexBW

Cardio
Biking: 20 minutes

Comments
I had a good workout, but was stretched out for a long while more than usual. Other than that, a good workout.

Thanks for looking.

Canadian Crippler
08-18-2004, 11:03 PM
Nice rollbacks, :P

Zearoth
08-19-2004, 03:40 PM
August 19, 2004

Workout
Day 2: Legs/Shoulders

Leg Extension
12x150
11x150
12x150

Calf Raise
15x115
12x125
10x125

Seated Leg Press
15x220
12x225
13x225

Shoulder Press
8x60
8x60

Shrug
10x135
10x135

Lateral Raise
10x24
11x24

Cardio
Biking: 20 minutes

Comments
Good workout today, I seemed to have gained A LOT on my legs, advancing in weight steadily on all three of my exercises. Shoulders a slowly getting up there too. My shoulder press is becoming more stable and I think I'll try to increase the weight to 35's next session.

Thanks for the spam, and thanks for looking.

Xaust
08-19-2004, 09:57 PM
Nice Back/Bicep day u got there ^ Good Job kido


I hope you like the spam, becuz I LOVE TO SPAM!!! :spam:

:spam::spam:

Yo brian try this workout for the next couple of weeks, you cut the muscles that are useless (chest,legs,back) only do bicep/tricep for a couple weeks it will help your gains.

Ğragons
08-20-2004, 03:05 AM
Yo brian try this workout for the next couple of weeks, you cut the muscles that are useless (chest,legs,back) only do bicep/tricep for a couple weeks it will help your gains.

are u kidding, or am i missing something? :p

Xaust
08-20-2004, 12:28 PM
Nope only the best fo our lil bWian

Zearoth
08-20-2004, 04:09 PM
August 20, 2004

Workout
Day 3: Back/Biceps/Abs

Chin Up
8xBW-20
9xBW-20
8xBW-20

Seated Cable Row
8x105
9x105
10x105

Lat Pulldown
9x105
10x105
10x105

Seated Curl
7x25
7x25

EZ BB Curl
8x45
7x50

Weighted Twist
FailurexBW
FailurexBW

Leg Raise
FailurexBW
FailurexBW

Side Crunch
FailurexBW
FailurexBW

Cardio
None

Comments
Good day today, but got REALLY carried away and made the workout last a long time.

Don't listen to Xaust, he's just here to sabotage my journal :D

Xaust
08-20-2004, 04:20 PM
I am not here to sabatoge, I am simlpy here to help this guy out.

Canadian Crippler
08-20-2004, 04:34 PM
Good session brian.

Xaust
08-20-2004, 05:10 PM

Nito
08-23-2004, 08:14 PM
Hey Brian, doesn't look like your filling your Journal in anymore, whats up?

Canadian Crippler
08-24-2004, 10:04 PM
Where are you brian?

Nito
08-26-2004, 08:28 PM
Zearoth likes men.

Canadian Crippler
08-27-2004, 08:06 PM
What song?

Nito
08-27-2004, 10:04 PM
Zearoth likes men.

Zearoth
08-28-2004, 01:16 PM
Hey, hey hey, guess who's back. :D

August 28, 2004

Workout
Day 1: Chest/Triceps/Abs

Bench Press
::Warmup::
4x115
5x115
5x115

DB Press
7x70
6x70
7x70

Dips
15xBW
12xBW
14xBW

Tricep Extension
6x40
5x40

Kickback
15x20
14x20

Weighted Twist
FailurexBW
FailurexBW

Leg Raise
FailurexBW
FailurexBW

Side Crunch
FailurexBW
FailurexBW

Cardio
Biking: 20 minutes

Comments
I'm glad to see that you were concerned about where I was. :P

I took the week off because I just had no time to do anything. I didn't feel too bad about it either. I've worked my ass off the entire summer, and one week wouldn't hurt, besides, I think I was coming down to overtraining so this break should counter most of the effects.

I was pumped like hell coming into the gym, but unforunately, I went down about two reps on most of the exercises, but should be abelt o make up for the next chest/triceps session.

Tomorrow is a legs day, and I have to buy some more PP.

Thanks for looking and appreciate the posts. :thumbup:

Canadian Crippler
08-28-2004, 04:56 PM
I'm still SO sure you were avoiding us because you thought we would embarass Billy, but whatever.

Good session! You might want to move up to the 25 with those throwbacks.

Zearoth
08-28-2004, 06:13 PM
I'm still SO sure you were avoiding us because you thought we would embarass Billy, but whatever.

Good session! You might want to move up to the 25 with those throwbacks.

No I wasn't :P Here's why:

-I didn't have enough time to type out the journal entries let alone waste his time on things that are not worth noting. More on this...
-The entire week was comprised of pushups, pullups, dips, and using 20 lb DBs, I don't think it would be a valid entry for the journal.

I'll do that :D :thumbup:

Canadian Crippler
08-28-2004, 08:22 PM
You were scared that we would feud with Billy and you know it lol.

That's good that you still did some exercises at home to compensate.

Nito
08-28-2004, 09:25 PM
Zearoth likes men.

Zearoth
08-29-2004, 04:11 PM
August 29, 2004

Workout
Day Off :bang:

Cardio
None

Comments
My entire morning and after was busy, and the gym was only open until 5 today, so I had no time whatsoever to get my ass on a bike to the gym and workout. I have the usual "feeling like ****" mood right now so I'll be eager to working out again tomorrow pronto.

Thanks for looking. Peace.

Canadian Crippler
08-29-2004, 11:50 PM
You really need to start eating more. Even if you're full, just shove it down. Eventually you'll get used to it. With the exercise you do and will be doing once school starts, there is no way you can bulk with that.

Just trying to help our little Brian :)

Zearoth
08-30-2004, 11:46 AM
Yeah, I actuallly eat a lot of my food late at night (10:00pm to 1:00am)

Most of the time, I get lazy or forget to update my journal with the food entries, so it only seems like I don't eat much.

According to Fitday, I'm consistently eatin 2300-2500 calories a day, which is a minimum bulk calorie count for me.

THanks for the advice though.

Nito
08-30-2004, 04:04 PM
Your doing well, keep it up.

Zearoth
08-30-2004, 04:09 PM
August 30, 2004

Workout
Day 2: Legs/Shoulders

Calf Raise
15x125
12x125
12x125

Leg Extension
12x150
12x150
12x150

Seated Leg Press
15x225
13x225
8x250

DB Shoulder Press
7x60
7x60

Shrug
15x135
14x135

Lateral Raise
15x24
15x24

Cardio
Biking: 20 minutes

Comments
I'm very happy with this leg session. Got a nice burn on al leg exercises and really pushed myself hard on my shoulder exercises, and almost felt like I never took a break at all! That's good for me :D

Tomorrow is the back/biceps and I've added new colour schemes to my journal. Look at the first page for a legend.

Canadian Crippler
08-30-2004, 06:33 PM
Good work Brian, but why is the leg press green?

Nito
08-30-2004, 07:01 PM
Green = Increased Weight or Reps
Red = Decreased Weight or reps

Refer to first entry.

Nice shrugs Brian :D

Keep up the good work.

Zearoth
08-31-2004, 02:01 PM
August 31, 2004

Workout
Day 3: Back/Biceps

Pull Up
::Warmup::
7xBW
6xBW
7xBW

Lat Pulldown
12x105
9x105
8x110

Seated Cable Row
9x110
8x110
8x110

DB Curl
10x25
4x30

Hammer Curl
7x25
7x25

Cardio
Biking: 20 minutes

Comments
I had an excellent workout today. I gained on pretty much every exercise!

Thanks for the replies, tomorrow is a rest day.

Thanks for looking.

Canadian Crippler
08-31-2004, 03:29 PM
Good work on the PRs man.

But there is no way it takes 10 mins to bike each way. On rollerblades (slower than a bike), after a legs day (makes me go slower), after getting almost every red light, it took me a mere 13 minutes to get back.

Nito
08-31-2004, 04:00 PM
Nice work, were those curls standing, or sitting?

Zearoth
08-31-2004, 09:13 PM
Good work on the PRs man.

But there is no way it takes 10 mins to bike each way. On rollerblades (slower than a bike), after a legs day (makes me go slower), after getting almost every red light, it took me a mere 13 minutes to get back.

PRs?

It's an estimate. I take my time, I'm in no rush.


Nice work, were those curls standing, or sitting?

Standing.

Canadian Crippler
08-31-2004, 10:46 PM
PR = Personal Record. So good work on making so many PRs.

Zearoth
09-01-2004, 04:01 PM
September 1, 2004

Workout
Rest Day

Cardio
Light bicycling: ???

Comments
Not much tosay here.

I'm planning t assess my max to see how much of a gain I've made the entire summer. I'm hoping to hit at the very least 145, and try for a max of 150 or 155. Anything within that ballpark would be an awesome gain for me.

Thanks for looking.

Zearoth
09-02-2004, 03:18 PM
September 2, 2004

Workout
Day 1: Chest/Triceps

Bench Press
::Warmup::
::Max Tested::: (New Max! 145 LBS!)

8x115
8x115
7x115

DB Press
8x80
8x80
7x80

Dip
18xBW
15xBW
15xBW

Pushdown
4x100
4x100

Kickback
15x20
15x20

Cardio
Biking: Approx. 15 minutes

Comments
New max was tested today, and with luck, I managed to push 145! I felt confident that I could do 150, but didn't quite get it up there, locked, and had my spotter to grab it up. :(

I also got my school schedule today. My courses are really ****ed up. I was hoping to have Fitness during the first semester, but that didn't happen.

Anyways, thanks for looking.

Canadian Crippler
09-02-2004, 03:23 PM
Pushdown
4x100
4x100 Wah?

Congrads on the new max :thumbup:

Nito
09-02-2004, 04:54 PM
Pushdown
4x100
4x100

You were doing 90 not 100, you even said so yourself at the gym, nice work on the bench max!!!!

Mitchell: It was the Pushdows on the other side, the one that is differnt, the one attached to the row/lat pulldown area.

May i also ask why, you put a cry face beside the sub, is tere something wrong with subs?


P.S. You're gay!

Canadian Crippler
09-02-2004, 07:13 PM
Oh ok. You should try to use the other one Chun, it's more accurate.

Zearoth
09-02-2004, 07:38 PM
Subway isn't the best food to have. The fact that I had better food lying around and that my mom bought it made me feel bad. BTW, there was mayo and cheese on it :D

Nito
09-02-2004, 09:00 PM
Why is it bad though?

Canadian Crippler
09-02-2004, 10:32 PM
What Nito is saying is, you really shouldn't be :( about putting on some extra cals. It's for the best.

Zearoth
09-02-2004, 10:35 PM
Nothing wrong about putting calories on cleanly.

Zearoth
09-02-2004, 10:37 PM
Why is it bad though?

I just handed you the answer in my post.


BTW, there was mayo and cheese on it :D

Nito
09-02-2004, 10:37 PM
Then Why Is There A Cry Face? Is It Not Clean Or Something?

MAyo and cheese are bad why

I thought u were bulking?

Zearoth
09-03-2004, 04:03 PM
September 3, 2004

Workout
Day 2: Legs/Shoulders

Seated Leg Press
14x250
11x250
12x250

Calf Raise
15x125
20x125
18x125

Leg Extension
11x165
12x165
11x165

DB Shoulder Press
10x60
9x60

DB Lateral Raise
10x30
10x30

DB Shrug
18x80
25x80

Cardio
Biking: Approx. 15 minutes

Comments
Good workout today, and progressed on everything.

Today I decided o switch and experiment with DB shrugs, since the BB ones just didn't cut it anymore. WOrked great and got a nasty burn on them. I'll be sticking with these.

Right now I thinking of possibly added an extra rest day. I think I could be overtraining, so we'll see if I can adjust my routine to incorporate a second resting day in my split.

Thanks for looking!

Canadian Crippler
09-03-2004, 11:00 PM
Yep, DB Shrugs are alot better than Smith ones. Good work on the PRs

Zearoth
09-04-2004, 04:38 PM
September 4, 2004

Workout
Day Off

Cardio
None

Comments
I took the day off because the gym would not be open on Labour day. I took this day off so I can be fully recovered for the back/biceps day, take the day off on laborur day, and get back into my routine on Tuesday.

Thanks for looking.

Canadian Crippler
09-04-2004, 05:01 PM
What's up with "Mystery Food"?

Zearoth
09-04-2004, 11:29 PM
I went out to eat, not sure what I ate, exactly, but none of the less, good.

Canadian Crippler
09-05-2004, 01:15 AM
Cool man, hope you enjoyed.

You gotta continue packing in those cals bro; maybe try taking 1 more scoop of whey per day.

BIG C
09-05-2004, 05:56 AM
Wish I could have some 'Mystery Food"! I'm starving! Guess I will settle for a peanut butter Sand.

Zearoth
09-05-2004, 02:33 PM
Altersh0ck: Yes, I know, that day was strangely low on calories. I was feeling a bit sick that day with a cold, so my appetite suffered.

Big C: Haha. Oh well, nothing bad about PB. :burger:

Zearoth
09-05-2004, 06:23 PM
September 5, 2004

Workout
Day 3: Back/Biceps/Abs

Pull Up
10xBW
9xBW
7xBW

Lat Pulldown
10x105
10x110
8x110

Seated Cable Row
11x110
8x110
10x110

DB Curl
5x30
5x30

DB Hammer Curl
8x25
8x25

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
FailurexBW

Crunch
FailurexBW

Cardio
Biking: 15 minutes

Comments
Good workout today. Not much else to say... But school starts soon. :(

Zearoth
09-06-2004, 07:24 PM
September 6, 2004 School tomorrow :(

Workout
Rest Day

Cardio
Light biking

Comments
Rest day todday.

TOmorrow is school already! :(

I guess I'll have to cope with my new schedule. This means I'll probably have to hit the gym later after school thatn normal, and go less frequently.

I'll likely go to the school gym today if they open, and test the free bench press there.

Thanks for looking.

Zearoth
09-07-2004, 09:53 PM
September 7, 2004

Workout
Day 1: Chest/Triceps

DB Press
8x80
7x80
7x80

Bench Press
6x115
6x115
5x115

Dip
15xBW
18xBW
16xBW

CG Bench Press
9x105
8x105

Pushdown
5x40
5x40

Cardio
None

Comments
I had an excellent session today. :D

Today was the first day of school, and the gym wasn't even open! I was hoping to do my workout there, but I had to go to the gym instead.

I'll be taking out the diet section of my journal just because I find it useless since you can easily just check my fitday profile, and its too much of a hassle to type it out when it's already been listed on fitday.

Thanks for looking! :strong:

Zearoth
09-08-2004, 07:20 PM
September 8, 2004

Workout
Rest Day

Cardio
Basketball: 20 minutes

Comments
My chest was feeling sore from yesterday, yay. Anyways, yeah, school sucks, and I'll have to change my routine to fit my new schedule with school and all.

I posted my new routine on my first post.

Thanks for looking.

Zearoth
09-09-2004, 07:31 PM
:spam: September 9, 2004

Workout
Day 2: Legs/Shoulders

Calf Raise
15x135
15x135
14x135

Leg Extension
12x165
11x165
11x165

Leg Curl
6x90
7x90
9x90

DB Shrug
13x100
14x100

Shoulder Press :bash:
8x60
7x60

Lateral Raise
10x30
9x30

Cardio
Walking: 25 minutes
Biking: 10 minutes

Comments
Good leg workout today, mediocre shoulder day. I went down in reps for my shoulder press, probably just because I eneded up doing shrugs first, which went up.

Anyways, I ordered some ON whey and should get it within the next 2 weeks, so until then, I'll be eating a lot of whole food.

Thanks for looking.

Canadian Crippler
09-10-2004, 11:16 PM
Good session yesterday. May I ask why you're eating 5 plain slices of bread? o_O just confused.

Zearoth
09-11-2004, 03:52 PM
September 11, 2004

Workout
Day 3: Back/Biceps/Abs

Pull Up
11xBW
10xBW
8xBW

Lat Pulldown
10x110
9x110
8x110

Seated Cable Row
10x110
8x110
8x110

DB Curl
6x30
5x30

BB Curl
10x45
11x45

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Tennis: 1 hour
Biking: 15 minutes

Comments
I took the bike to the gym, and when I got there, I was really tired. Most likely because I didn't have too much to eat before I came. I also think that I wasn't taking enough rest periods between sets. Hmm... I'l have to change that for next time, definitely.

Anyways, my lifts suffered, and didn't make the improvements on my back exercises. Damnit.

Shnoop: I ate a few sandwiches that day, so just think about it...

Thanks for looking.

Zearoth
09-13-2004, 07:23 PM
September 13, 2004

Workout
Day 1: Chest/Triceps/Abs

Bench Press
::Warmup::
10x115
9x115
8x115

Flat DB Press
10x80
9x80
9x80

Dip
19xBW
16xBW
16xBW

Pushdown
5x40
5x40

Kickback
14x25
12x25

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Basketball: 20 minutes
Biking: 15 minutes

Comments
Awesome workout today. I gained on all of my exercises, except for the pushdowns which I haven't done for a long time. I can't seem to break 40 on those...

Anyways, some of "gym antics" for the day:

<zearothsopinioncorner>

While I was benching 115, this HUGE curl jockey (I'm talking major proportion problems) comes up to me and starts giving me a weird looking face. I can't blame him, though, I look like a small guy, and I had 45lb plates on, which kind of made it look a lot more than I could handle. I saw him leave to do some BB curls.

I was just finishing my kickbacks on my last set and ready to hit the mattress area to do my ab work, when I saw the same guy, now doing seated BB curls, still workong arms, for maybe a little more than 45 minutes. I'm like "WTF?" How can he be that huge and train his arms that much?

I hate curl jockeys. :rolleyes:

Oh yes, the beloved "gym scrubs". How I love these people! This guy around my age, quite taller than me, is one of those regulars that come to the gym routinely. I see him most of the time, but he's just such a fruit. Sometimes, after I go for a little walk around the bench area after my set, he'll just jump on it and start benching. "WTF?" (again) Yes, I thought I'd be nice and let him go without saying anything, but he does one rep of 115 and lets it drop on him, and sticks it on the rack (it was a smith machine). Next, he starts picking up the bar, and for any reason that is beyond me, starts jumping the bar up and down like he's doing a hybrid exercise of a deadlift and a shrug.

There are a few more of these kinds of people I will follow up on later, just for the sake of my own and hopefully your amusement.

!WoW!

</zearothsopinioncorner>

Yeah, well anyways, that how it is at a community centre gym. Oh well. Everyone starts somewhere.

Thanks for looking (Yikes, long post)

Canadian Crippler
09-13-2004, 08:44 PM
I see him most of the time, but he's just such a fruit. Rotlfamklej@!J#@1!!

Nice session, I better hit the gym else your gonna catch up lol.

rookiebldr
09-13-2004, 09:21 PM
Curl Jockeys are an odd lot. LOL

Zearoth
09-15-2004, 09:26 PM
September 15, 2004

Workout
Day 2: Legs/Shoulders

Calf Raise
12x135
14x135
14x135

Leg Extension
12x165
12x165
13x165

Leg Curl
12x90
6x105
6x105

DB Shrug
16x100
17x100

DB Shoulder Press
10x60
7x60

DB Lateral Raise
15x30
14x30

Cardio
Walking: 25 minutes
Biking: 10 minutes
Basketball: 10 minutes

Comments
Good workout today. I gained on a lot of my exercises, including the leg curls which I included just to make things more interesting. Not much to say, but the gym was hella empty (lol). Today and tomorrow is a jewish holiday and about 90% of the community if jewish, so it was dead empty.

Thanks for looking.

Nito
09-16-2004, 05:31 PM
Nice session yesterday, but you seriously need to get the calorie intake up. Right now you only getting like 2100-2400 according to the last couple days in fit day, I suggest aiming for 2700+.

Zearoth
09-16-2004, 06:07 PM
Well, I'm aiming for a 2500 caloric intake at the moment, and I've seen a good sum of mass added over the past few weeks.

I went from a 108 to 114 which I weighed in today. That took a little more than a month or so, equivilent to approximately 2 pounds a week. I think that works well for me at least.

I know I can't keep it consistently at 2500, but I try to keep within the aproximations of 2300-2600, whether or now I'm overeating or undereating (the latter case, in most instances).

Thanks for advice though.

Canadian Crippler
09-16-2004, 09:49 PM
Nice session TONIGHT. Jerk :D

Up those cals man, 2500 ISNT bulking.

Zearoth
09-16-2004, 10:55 PM
Well, for me, it seems to able to cut it, and isn't that what it all comes down to?

Zearoth
09-17-2004, 10:47 PM
September 17, 2004 (18th, actually :D)

Workout
Day 3: Back/Biceps/Abs

Pull Up
10xBW
10xBW
11xBW

Seated Cable Row
10x112.5
8x120
8x120

Lat Pulldown... Lattimus Dorsi :D
8x120
8x120
8x120

Seated Bicep Curl
8x25
8x25

Seated Hammer Curl
5c25
7x25

Weighted "Shnoop" Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Biking: 15 minutes
Walking: 30 minutes
Tennis: 20 minutes

Comments
Good workout today. I seem to be getting more of a balanced feeling when I solating each bicep muscle. As oppose to last time, where I did BB curls and felt that one arm was doing all of the load, I had each arm work evenly.

Just got back from Sky Captain and the World of Tomorrow. Very, very strange movie. It was an "okay" movie, but I wouldn't reccomended unless you're into that retro mystery stuff.

My ankles hurt like mofos... :bang:

Thanks for looking, please give any advice!

Canadian Crippler
09-17-2004, 11:02 PM
You're a funny guy, guy.

Nice session, good job on the gains too.

Zearoth
09-19-2004, 06:36 PM
September 19, 2004

Workout
Day 1: Chest/Triceps

DB Press
10x40
9x40
9x40

Dip
20xBW
18xBW
19xBW

Bench Press
11x115
10x115
8x115

Skullcrusher
9x40
8x40

Pushdown <--- My arch enemies :bang:
5x40
4x40 (WTF?!)

Cardio
BIking: 15 minutes
Tennis: 60 minutes

Comments
I had a nice workout today. I gained on all of my exercises, and switched up and improvised a bit.

Some guy was doing his 50 sets on the smith machine, so I went along and just did my DB presses. He's still on, so I thought I might as well get some dips finished.

He's still on!

After about another five minutes, I was up for some real bench pressing, yay!

Unlike other sessions where I would attempt to bring the bar and make contact with my chest, I decided not to this time; most of those sessions have led to shoulder pains, so I thought it wouldn't be a wise idea to continue with a very extensive ROM. Luckily, I was able to get through all three sets without any pain, which made me feel good knowing that the pain was nothing permanent or serious.

Following up on some pushdowns that I've lacked into my workouts for a few weeks, I was REALLY pissed to see that I actually went down in reps.

This caught me stunned, as I was excelling in other exercises. I don't know if it was fatigue or anything else, but I definitely want to see higher numbers there.

Thanks for looking.

Nito
09-19-2004, 06:40 PM
Oh, Jolly nice day Zearoth, the pushdowns will come eventually don't worry about it. (Actually do, since were in compeition, and im taking a nice lead there in the tricep area [evil laugh inserted here])

Canadian Crippler
09-19-2004, 06:42 PM
PRing every day man, good work! I wish I could help you with them Pushdowns, but I can't see why your lacking progress with them.

Zearoth
09-21-2004, 07:33 PM
September 21, 2004

Workout
Day 2: Legs/Shoulders/Abs

Leg Extension
15x165
14x165
13x170

Calf Raise
15x135
15x135
15x135

45 Degree Decline Leg Press
15x180
8x240
9x240

DB Shoulder Press
9x60
7x60

Shrug
15x100
15x100

Lateral Raise
6x40
6x40

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Biking: 15 minutes

Comments
Today was a mediocre day. I had to really rush my sets because I had a hectic day and I had to be somewhere soon after my workout. I think my lift suffered later on, specifically on my press, where I lost a good 3-4 reps.

I tried to leg press today just because one of my buddies insisted.(coughaltershockcough :D ) They worked alright. I may use them to work my glutes and hams a little tougher in place of embarassing myself with a screwed up my form on the leg curling machine.

Now I better be getting to my homework. Grr... Crazy day...

Nito
09-21-2004, 08:23 PM
Nice **** on the lateral raises. I have to use the 20's too now :P
>< Hows the IPod

Zearoth
09-21-2004, 10:14 PM
iPod is awesome ****. I should go buy a case for it now because it starts to scratch... The damn thing is just asking to be scratched if I bring it anywhere until then. :D

Canadian Crippler
09-21-2004, 10:17 PM
Keep with the leg presses man; considering we dont squat, we need either those or lunges.

Zearoth
09-23-2004, 07:39 PM
September 23, 2004

Workout
Day 3: Back/Biceps

Pull Up
11xBW
7xBW
6xBW

Seated Cable Row
10x110
6x120
6x120

Lat Pulldown
11x110
8x120
7x120

Seated Curl
8x25
4x30

Seated Hammer Curl
8x25
7x30

Cardio
Biking: 15 minutes

Comments
Excellent session today.

I didn't manage to pull off my pull ups as much as I wanted to. I think it was primarily because of my ****ty warm up, since I seemed to have gained lots on the rows and pulldowns afterwards.

Argh! I hate this. My right arm is 2x bigger than my other arm. I've tried for about a month or so using ONLY DBs, but still no progress with extra care to form. It's pissing me off!

...

Thanks for looking.

Nito
09-23-2004, 07:48 PM
Ncie days, great curls.

Zearoth
09-23-2004, 08:42 PM
Tank Ya.

Canadian Crippler
09-23-2004, 08:51 PM
What a jockey de la curls :D

Good session.

Zearoth
09-25-2004, 03:33 PM
September 25, 2004

Workout
Day 1: Chest/Triceps

Bench Press
120x8
120x8
125x6

DB Press
40x8
40x8
40x8

Dip
12xBW
12xBW
11xBW

Pushdown
5x45
4x45

Skullcrusher
5x40
8x40

Cardio
Biking: 15 minutes

Comments
Today was an okay day. I had a lot of rest between sets, maybe too much, so it was spread oiut way too thin.

I'm liking the skulls. They give me an awesome burn.

Not much else to say, just got my protein in the mail though.

Thanks for looking

Canadian Crippler
09-25-2004, 04:24 PM
Nice bench improvement bro. Just rem what I said about the dips.

Nito
09-25-2004, 04:36 PM
Good job on the bench <3

agd
09-25-2004, 04:50 PM
Wow, you have incredibly strong shoulders. I use similar weights on other exercises, but you just double the weight I use on shoulder exercises.

Nito
09-25-2004, 05:07 PM
Wow, you have incredibly strong shoulders. I use similar weights on other exercises, but you just double the weight I use on shoulder exercises.

Are you implying that your Dumbell Shoulder Press with 15's and lateral raise with 10's? Because when he say's 60 he means 30 in each hand...

Zearoth
09-25-2004, 06:24 PM
Yes, I think those numbers may be misleading, I'll tryo to clear that up from now on. Although I do agree that my shoulders are one of my stronger muscles.

agd
09-25-2004, 06:40 PM
Are you implying that your Dumbell Shoulder Press with 15's and lateral raise with 10's? Because when he say's 60 he means 30 in each hand...
Oh, nevermind then. I thought that meant 60 in each hand, because for curls he wrote 8x25, etc., which I assume means 25 in each hand.

Nito
09-25-2004, 06:50 PM
It does mean 25 in each hand, see brian your confusin ppl!

Nito
09-25-2004, 06:51 PM
Yes, I think those numbers may be misleading, I'll tryo to clear that up from now on. Although I do agree that my shoulders are one of my stronger muscles.

Why would you think that when your only doing 30's in each hand, maybe you should reprase that to there my biggest muscle, in proportion, to me. Because there defneitly not your strongeest,

Zearoth
09-25-2004, 08:51 PM
Why would you think that when your only doing 30's in each hand, maybe you should reprase that to there my biggest muscle, in proportion, to me. Because there defneitly not your strongeest,

I wish I could push myself harder on the presses, but my stabilizers won't allow me to. I'm sure there are up there with one of my strongest muscles and I have enough intelligence to know which is which.

Alter: Thanks.

Nito
09-25-2004, 09:01 PM
I disagree, clearly i can tell based on how much weight u use, unless u dont work hard and u can do more?

Your Bi's are pretty strong maybe there up there with the strongest, or benching you got a good bench..calves, good calves..your shoulders are big in proportion to u but u only do like 7x30...u do more with bicep curls, i dont think its your strongest, if your stabilizers arent allowing you to do more, then your shoulders are dead. Its all one muscle.

Zearoth
09-25-2004, 11:02 PM
Just to stop this while I can, I'll just say that I agree with you.

Nito
09-25-2004, 11:22 PM
I like when ppl admit that there wrong :D

Zearoth
09-26-2004, 12:08 AM
What a coincidence! Me too! I really enjoyed you philosophy about everything being one muscle! :thumbup:

Nito
09-26-2004, 10:35 AM
Thats not quite it, but thxs :D

Zearoth
09-27-2004, 07:43 PM
September 27, 2004

Workout
Day 2: Legs/Shoulders/Abs

45 Degree Decline Leg Press
8x300
7x320
6x320

Seated Calf Raise
14x145
14x145
12x145

Leg Extension
9x185
9x185
9x185

DB Shrug
13x55 (Each Hand)
17x55

Lateral Raise
6x20 (Each Hand)
6x20

DB Shoulder Press
7x35 (Each Hand)
6x35

Weighted Shnoop Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Biking: 20 minutes

Comments
This was by FAR one of the best leg and shoulder workouts I've ever had! WoW!

I felt great after getting such high numbers on the leg press, a lot higher than I was expecting to lift for sets and made gains on everything by a larger margin than normal. That's just awesome.

Too bad it didn't last though. I have a ****load of homework and reading to do, so I guess I'll cut this comments section sort :D .

Thanks for looking! Comments and critique welcome!

Nito
09-27-2004, 08:11 PM
Wow, AWESOME day.

Canadian Crippler
09-27-2004, 08:19 PM
Great day man, and GJ on the PRS.

Zearoth
09-29-2004, 07:45 PM
September 29, 2004

Workout
Day 3: Back/Biceps

Pull Up
12xBW
10xBW
9xBW

Seated Cable Row
9x120
7x120
7x120

Lat Pulldown
9x120
7x125
6x125

Seated Curl
6x30
6x30

Seated Hammer Curl
8x25
8x25

Cardio
Biking: 15 minutes
Golf: 60 minutes

Comments
I had a pretty good day today, but I was I wasn't making any gains this session because I lost track of my reps and weight from my last session. :scratch:

I forgot to use the 30LB DBs for my hammers, but I forgot about those and went with the 25s instead, but still got the same amaount of reps as last time, thus there is no colour.

Overall, a pretty decent day, I'm sure I'll feel this one in the morning!

PLEASE... Anyone... Critique me please! Thanks!

Nito
09-29-2004, 08:22 PM
Wow way to go with the PR's again Brian! Keep it up !

Zearoth
10-02-2004, 10:31 PM
While I'm here, I can post my goals for the beginning of the new school year (September, 1, 2004):

Weight: 115-120
Height: 5''6/7

Benchpress: 125x1
DB Curl: 30x7 (Basically up my weights when I'm doing my sets from 25 to 30)
-Zearoth

Wow, that post was OLD! I'm happy to know that I've reached my goals, and in some cases, absolutely pulverized them :) . My statistics and records as of now are in my signature:

Weight: 115 - Achieved
Height 5"7 - Achieved (I think the extra food helped, heh.
Bench Press: 145x1 - Achieved/Exceeded
DB Curl: 30x5 - Not Achieved I'm a curl jockey! Although I've never trained my biceps directly when fresh, so I may be able to pull this off if I were to train my bis before my back.

Go me. :thumbup:

BIG C
10-03-2004, 09:43 AM
Great job on reaching your goals! :thumbup:

Nito
10-03-2004, 09:58 AM
Did you go saturday? Just letting you know I'm taking a week off now.

Zearoth
10-04-2004, 04:46 PM
BIG C: Thanks!

Nito: I took three days off, but now that I think about it, I can really benefit by taking a week to recuperate. Originally, I had injured my left shoulder, so one week will allow that and my entire body to heal.

I'll be back hitting the weights on Saturday.

Canadian Crippler
10-04-2004, 08:46 PM
You freakin temps :D

Nito
10-04-2004, 09:06 PM
When you say your frinkin tempS..i hope your not refering to me, as that would be a very incorrect statement, as you had 2 weeks off, brian had a week off, but i haven't had a week off since isarted in december.

Canadian Crippler
10-04-2004, 09:11 PM
Tis a joke.

Nito
10-04-2004, 09:28 PM
Okay =) Sorry for posting this here Brian, I just wanted to clear that up.

Zearoth
10-05-2004, 09:07 PM
It's all good, bumping is always a good thing :D

Canadian Crippler
10-05-2004, 09:59 PM
I don't see the point in this break though. You were finally making some nice gains, and now you stop?

Nito
10-06-2004, 07:07 PM
Don't worry about it Mitch! Hes doing fine!

Nito
10-06-2004, 07:07 PM
After the Rest you'll be pumped to go back!

Nito
10-07-2004, 06:32 PM
2 more days still ur back into the gym! I know your pumped! I know it!@~ Btw is garnet closed sunday, cuz they sure are on monday

WeahSauce29
10-08-2004, 12:24 PM

Zearoth
10-10-2004, 01:12 PM
October 10, 2004

Workout
Day 1: Chest/Triceps

Bench Press
115x8
125x7
125x6

DB Press
7x40
7x40
8x40

Dip
10xBW
10xBW
11xBW

Pushdown
6x40
5x40

Skullcrusher
6x40
7x40

Cardio
Golf: 60 minutes
Biking: 15 minutes
Hockey: 30 minutes

Comments
Today was my first day back from a ten day break, and I was surprised at how I was was able to almost keep up with my numbers from ten days ago. Overall, I lost only one or two reps on each exercise, which isn't much to me considering I did absolutely nothing for more than a week.

I took today to get back into my groove, if you will, and just get comfortable again with my lifts. I struggled in the beginning with my first bench and DB press lifts, so I'll definitely look into increasing the numbers.

As for my triceps, they need lots of work. I'm having trouble PRing the lifts on those so they'll be getting extra attention.

As for Tuesday, it will be a legs day, and like today, I won't be expecting huge PRs on that day either.

Thanks for looking.

ryuage
10-10-2004, 01:28 PM
welcome back... youll get into theswing of things by your next workout.

Canadian Crippler
10-10-2004, 10:05 PM
Welcome back! Hey, I don't think you should keep counting 1 or 2 reps as a PR. You're basically going to have almost all your exerices green or red that way. Maybe call increased weight or 4+ reps a PR. Meh, your decision Brian.

Don't worry, you'll get back into it!

Zearoth
10-10-2004, 10:23 PM
Ryuage: Thanks. I felt a lot more confident at the end of my workout.

Altersh0ck: Any kind of gain is something to me, so I guess I can stick with what I'm doing. Sometimes I'll keep an even amount of reps and weights so it doesn't increase or decrease.

It's funny you say that. You made PRs on everything the day you came back!

Canadian Crippler
10-10-2004, 11:21 PM
Well, I guess I'm just really special. :)

Nito
10-11-2004, 02:12 PM
Or lucky?

CtXdiuQiL
10-12-2004, 08:23 PM
Nice benchind today man you pushed up that amazing 195lbs like a warrior :ninja:

keep up the great work

Zearoth
10-12-2004, 09:05 PM
EDIT: Double post...

Zearoth
10-12-2004, 09:12 PM
October 12, 2004

Workout
Day 2: Legs/Shoulders/Abs

45 Degree Decline Leg Press
6x320
8x320
8x320

Seated Calf Raise
15x145
15x145
14x145

Leg Extension
11x180
10x185
9x185

DB Shoulder Press
8x35
6x35

DB Shrug
12x60
11x60

Lateral Raise
6x20
6x20

Cardio
Biking: 10 minutes
Hockey: 60 minutes

Comments
So...

I went up two reps for the leg press... Wah...
I went up one rep for the calf raises... Wah...
I went up one rep on the leg extensions... Wah...
I went up 5lbs on the shrugs... Wah...
I went up one rep on the shuolder press... Wah...
I didn't PR on the lateral raises... un-Wah...

I had an excellent day today, even though I didn't have the time to do my ab work. Those'll have to wait for tomorrow.

Yay! I gained VERY slightly over the break, but not as much as Mitch had still :cry: .

I'll be really pumped for the next session, since I've actually seen some slight gains instead of last time, where I dropped in every single exercise. Definitely prepared to make some new PRs!

Thanks for looking! Gimme some :spam: and critique! :study:

Canadian Crippler
10-12-2004, 09:37 PM
Jerk, why didn't you squat! Lol good session man, just get those squats in next time.

Zearoth
10-12-2004, 09:44 PM
Jerk, why didn't you squat! Lol good session man, just get those squats in next time.

I actually "attempted" to squat, but I couldn't nail the form down. You have to teach me, ha! I tried 50lbs with my ****ty form and it put a lot of pressure on my traps... : |

Canadian Crippler
10-12-2004, 09:45 PM
You didn't use Smith?

Zearoth
10-12-2004, 10:02 PM
You didn't use Smith?
Yes, I did.

Alke
10-12-2004, 10:34 PM
wow, strong lifts keep doing them there pull-ups!

now, you say your bulking, I hope that means your not leaving any food on your plate.

ryuage
10-13-2004, 04:48 AM
nice job on progressing in all your lifts keep it up.

Nito
10-13-2004, 02:07 PM
Great day, nice shoulder presses :clap:

Nito
10-13-2004, 02:08 PM
I actually "attempted" to squat, but I couldn't nail the form down. You have to teach me, ha! I tried 50lbs with my ****ty form and it put a lot of pressure on my traps... : |

By what I saw your form looked pretty decent, me on the other hand, had it TOTALLY wrong :(

Zearoth
10-14-2004, 08:15 PM
October 14, 2004

Workout
Day 3:Back/Biceps/(Abs)

Pull Up
11xBW
10xBW
7xBW

Seated Cable Row
11x120
8x125
7x125

Lat Pulldown
8x120
7x120
7x120

Seated Curl
4x30
6x25

Seated Hammer Curl
3x30
5x25

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Biking: 10 minutes
Golf: All day

Comments
I had a pretty good session today considering I nearly killed my legs standing the entire day.

Like I expected, I dropped in all my of exercises. Except for the rows which seemed to have gone up oddly, they all fell a few reps short. I lost track of how much weight I was supposed to do for the pulldowns, so that also dropped me a lot further.

Overall, an okay recovery session. Next time I'll try to get back up to par where I left off.

Please critique!

BIG C
10-14-2004, 08:53 PM
Good back/ bi day Bro! Keep it up!

Canadian Crippler
10-14-2004, 08:54 PM
I'm thinking you should get some rows into there... you have 6 sets for lats and only 3 for the general back. Rows are a big compound movement, so if you're not doing DLs at all you probably should get in some more of those.

Good session though.

Zearoth
10-14-2004, 09:38 PM
Rows are a big compound movement

So are pull-ups. I was going to sub lat pulldowns for back extensions, but I thought I would stick with my traditional routine until I fiddle around with things.

Big C: Thanks!

Alke
10-14-2004, 09:48 PM
your not doing deadlifts? You DO know that is a sin not to do your deadlifts.

Zearoth
10-14-2004, 10:13 PM
your not doing deadlifts? You DO know that is a sin not to do your deadlifts.

I want to really try these, but I haven't nailed down the form just yet and I don't want to injury myself testing out. I 'll be ready to cinlude them in the future though, and I understand that DLs and squats are both excellent exercises that are missing in my routine.

Nito
10-15-2004, 01:44 PM
Nice Back/Bi day, keep up the good work Zearoth!

ryuage
10-15-2004, 05:34 PM
http://www.bsu.edu/webapps/strengthlab/images/convdead.mpg

:thumbup:

!!

Zearoth
10-16-2004, 05:22 PM
October 16, 2004

Workout
Day 1: Chest/Triceps

Bench Press
125x8
125x7
125x6

DB Press
40x9
45x6
45x6

Dip
12xBW
12xBW
12xBW

Pushdown
5x45
5x45

Skullcrusher
6x40
7x40

Cardio
None

Comments
Solid day.

Awesome session today, and what do you know, I made some PRs to go along with it! I felt very strong throughout and didn't really falter at any exercises. Triceps are slowly coming through, a big improvement from last session.

As you can see, I did not fall in weights/reps from my last "real" chest/tricep session way back in Sept. 25, so I think I'm ready to begin where I left off!

THanks for looking and please critique, critique, critique! :bash: :clap:

Canadian Crippler
10-16-2004, 09:10 PM
I think "Bench Press" is misleading; it's Smith Bench Press. Good session man, I missed today =/. Hope your going deep on those dips!

Nito
10-16-2004, 10:23 PM
Nice Benching/Db Pressing, keep it up!

BIG C
10-17-2004, 02:04 AM
Good job on the PR's Bro!

ryuage
10-17-2004, 08:26 AM
nice chest session, keep them pr's comin.

Zearoth
10-18-2004, 08:45 PM
October 18, 2004

Workout
Day 2: Legs/Shoulders/Abs

SQUATS!
65x10+
85x10+
105x10+
125x6
125x6

45 Degree Decline Leg Press
8x320
8x320

Seated Calf Raise
14x155
12x155

DB Shoulder Press
8x35
7x35

DB Shrug
13x55
12x55

Lateral Raise
8x15
8x15

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
None

Comments
First time doing squats ever today! That covers two of the big three! To be quite honest, I was pretty disgusted with the results. I was hoping to clear my bench numbers, but I guess those'll have to wait for next session.

Overall a pretty good session, I decided to do two instead of the usual three sets for the other two exercises only because the squats really killed me. A total of five sets of squats, yikes. I don't know if you guys suffer from the same problem, but my traps really ache after sets. I think it may have hindered shrugs too. It literally feels like I just finished 50 reps of shrugs every time I get the bar off my shoulders/traps.

What also annoyed me was that I forgot which DBs I was supposed to use for my shrugs. I went down from 60s to 55s, so I pretty much screwed up right about there.

Lateral raises felt good, and today I decided to drop the weight and take down better form. To tell you the truth, my form was absolutely horrid with the 20lb DBs, so I think going down to 15s was for the best. They felt pretty good.

Next session I'll add weight to my leg raises. Probably 5lb will do and go from there.

I'm really hoping that I'm not able to walk tomorrow, just to see if those squats are working!!!

Thanks for looking!

BigNic
10-18-2004, 09:11 PM
good work big man

Canadian Crippler
10-18-2004, 09:15 PM
Teh squats form is good though... so now it's just a matter of getting used to how they feel. Your numbers will keep going up for the next few sessions as your wheels get used to them.

As for the traps, there's sorta this spot right under the upper fibers that really works for me. I don't get the pain at all. Just move the bar around until you find a comfortable place, because there most probably will be one.

Good session!

BigNic
10-18-2004, 09:17 PM
btw man, shrugs never really did it for me until recently. I now shrug with a close grip. Give it a shot, try to go nice and easy, dont use to much momentum. Maybe itll help you too

Alke
10-18-2004, 09:57 PM
WOW! first time doing sqauts and your hitting 125 thats AWESOME!!!!!

your gonna be a strong mofo

yeah traps take some time to get used to the bar squatting....but they will.

AWESOME SESSION BRO!!!!!

Zearoth
10-20-2004, 04:39 PM
October 20, 2004

Workout
Day 3: Back/Biceps

Pull Up
11xBW
9xBW
7xBW

Seated Cable Row
9x125
8x125
7x125

DB Row
8x50
8x50
7x50

Seated Curl
3x30
3x30

Hammer Curl
4x30

Standing Curl
3x30

Cardio
None

Comments
Not a great day today.

My biceps haven't seemed to have recovered from the break yet, and I'm not gaining from last sessions either.

Judging by my decline in reps each set, I'm thinking that I'm not getting enough rest between my sets. I timed them, and got around 1-3 minutes for most exercises. Pull ups taking the most ans seated cable rows taking the least.

DB rows aren't cutting it for me, so they'll be gone for next session with another exercise.

My diet was crap today, I skipped breakfast because I was late for school, and didn't eat much else to compensate for that.

Back work wasn't too great either. I had a lot of problems getting myself high enough on the pull ups as well as not getting my form correctly down on the rows, so there'll be some time to rethink those for next time.

Overall a pretty crappy session, nothing I'm happy about.

Nito
10-20-2004, 08:04 PM
Its okay LIL Bwian , everyone has there bad days, you could also be under stress from all the test lately, or lack of sleep which also may not help with gains. But nothing to worry about, you can't improve every session. Keep it up, k thx.

BigNic
10-20-2004, 08:05 PM
if your not recovering drop the volume on your bi work. Choose on of the excercises, and do 2 sets.

Zearoth
10-21-2004, 04:17 PM
Thanks Nic for the suggestions, but I think its relating to my nonexistant warmup. I do light stretching before me workouts, but I think I'll be a little more comfortable doing wamrup sets to get into it.

Canadian Crippler
10-21-2004, 04:35 PM
:hello: KEEP AT IT!

BIG C
10-21-2004, 06:29 PM
Keep lifting Bro things will come in line for you!

Nito
10-21-2004, 06:56 PM
Things will work out..keep lifting! Good job on the PRs

Zearoth
10-22-2004, 10:09 PM
October 22, 2004

Workout
Day 1: Chest/Triceps

Bench Press
9x125
6x130
6x130

DB Press
8x45
9x45
8x45

Dip
12xBW
11xBW
12xBW

Pushdown
(4x45)
7x45

Skullcrusher
9x40
8x40

Cardio
None

Comments
Awesome session today. Made a llot of improvements on the exercises, and it seems like I'm back on schedule for the most part. Now, only if my back/biceps can do the same...

Made PRs on most exercsies by a few reps. The Bp, though, I increased weights by 5lb. I'm satisfied with that.

Triceps are starting to come along. I've been focusing on my form on my tri exercises, and it seems to be working. First time I've ever improved on skulls/pushdowns in a long time!

Sunday is my legs day, and I'll be hittin' the squats! I'll try to hit it up a notch so I can get the burn we all learn to love.

Thanks for looking.

Canadian Crippler
10-22-2004, 10:57 PM
OHHHHHHHHHHHHHH~~~!!!!! 45 on the pushdows! I got a rap for you

Finally the Chun has come back/
Good bye to the old PRs SMACK/
He's back on his road to 16 percent/
Nothing can stop him he's just so constant/
He's my good ol buddy he's my chunaroo/
Bench, dead, and dont forget to squat too/

WORD LIFE NUCCA~!

Good session :).

ryuage
10-23-2004, 05:23 AM
awesome session man... looks like everything is headed in the right direction

Nito
10-23-2004, 06:19 AM
OHHHHHHHHHHHHHH~~~!!!!! 45 on the pushdows! I got a rap for you

Finally the Chun has come back/
Good bye to the old PRs SMACK/
He's back on his road to 16 percent/
Nothing can stop him he's just so constant/
He's my good ol buddy he's my chunaroo/
Bench, dead, and dont forget to squat too/

WORD LIFE NUCCA~!

Good session :).

ROFLAMO that was the worst rap ever (but funny), way to go on the bp Brian! Keep it up!

Zearoth
10-23-2004, 12:24 PM
Thanks ryuage!

On another note, I weighed myself today and I went up to 124! It seems like I'm going at a steady pace of about 1.3/2 pounds a week.

Canadian Crippler
10-23-2004, 12:28 PM
TAKE EVERYTINHG FROM THE INSIDE! AND THROW IT ALL AWAY! CAUSE I SWEAR! FOR THE LAST TIME! I WONT TRUST MYSELF WITH YOOOOOOOOOOUUUUUUU!

Whoa, sorry. Good song :D. Nice to hear about the weight gain, you'll hit 154 in no time! ;)

Zearoth
10-23-2004, 04:53 PM
TAKE EVERYTINHG FROM THE INSIDE! AND THROW IT ALL AWAY! CAUSE I SWEAR! FOR THE LAST TIME! I WONT TRUST MYSELF WITH YOOOOOOOOOOUUUUUUU!

Whoa, sorry. Good song :D. Nice to hear about the weight gain, you'll hit 154 in no time! ;)


Har har har. Good one.

Canadian Crippler
10-23-2004, 05:17 PM
Ermmmm 121.

Nito
10-23-2004, 05:43 PM
Mitchell This is E-bullying, and it hurts. <3

Zearoth
10-24-2004, 06:19 PM
October 24, 2004

Workout
Day 2: Legs/Shoulders/Abs

SQUATS!
6x125
6x125
6x125

Seated Calf Raise
15x155
9x165
9x165

Leg Extension
7x195
7x195
6x195

DB Shoulder Press
9x35
8x35

DB Shrug
12x60
11x60

Lateral Raise
10x15
9x15

Weighted Twist
2xFailurexBW+12

Leg Raise
2xFailurexBW

Side Crunch
2xFailurexBW

Cardio
Hockey: 30 minutes

Comments
Pretty good session today. Made improvements on a lot of my exercises, except squats!

I'm still trying to get the form down right, and gettting comfortable with doing them. Traps are also becoming used to the weight.

I went back to the extensions just because I thought that adding another compound exercise would be too much. Improved from awhile ago on those as well.

Shoulders are meh.

My next bicep/back session will be very serious. Right now they're my lacking groups, so I need them going this time.

Thanks for looking!

BIG C
10-24-2004, 07:02 PM
Great leg/ shoulder day Bro!