View Full Version : Big, Strong, and Ugly

07-25-2004, 03:25 AM
Whats Up everybody. I've been lurking around here for a long time but never really posted. I mostly like to just read the forums but I figured making a journal posting my workouts would be fun and maybe I could get some tips or maybe give some tips of my own. I just did my first powerlifting contest 5 days ago and am heading back to the gym tomorrow after a long, sweet rest. I'm 18 years old, a student at UNLV about 5'10 and weighing in currently at 192 pounds. My lifts in my last meet were 425 squat, 275 bench, and 475 dead. Not great, I know, but Im not really a powerlifter, just do contests for fun. I'm starting a new powerbilding workout tomorrow which goes a lil something like this:
Day 1:Heavy Legs
Day 2:Light Chest, Delts, Tris
Day 3:Heavy Back, Biceps
Day 4:Light Legs
Day 5:Heavy Chest, Delt, Tris
Day 6:Light Back, Biceps
Day 7: rest
For heavy days, i will do about 2 heavy sets of 4-6 reps for each exercise; about 10 heavy sets per workout. I finish off Heavy days with ab work.
On Light days I'll do no less than 11 reps for each exercise, not going close to failure. I finish light days off with some light cardio just to keep the BF% low.
Every Once in a while, I will also write down my diet for the day. I'm not TOO strict with my iet but i never drink soda or eat fast food. I get a lot of meat and fruit every day.

Well thats about all I can think of right now. As you can tell, I can get extremely long winded sometimes, feel free to ignore me or comment all you want, it's why I started the journal. Heavy Squats tomorrow, better get to bed! Peace Out

07-25-2004, 06:29 AM
good luck, those are some impressive numbers even if you do not think so yourself

07-25-2004, 11:20 AM
Look like the beginning of an impressive journal.

07-25-2004, 11:25 AM
ya it does

07-25-2004, 09:13 PM
Heavy Legs- Sunday, 7/25/04
Squats: 135/10, 225/5, 315/5, 365/4
Hack Squats: 2 plates per side/6, 3pps/6, 3.5pps/5, 3.5pps/5
Leg Press: 0
Lying Leg Curls: 90/6, 90/6, 90/6, 90/6
Standing Calf Raises: 315/10, 405/6, 495/6, 495/6, 495/6, 495/6
Crunches SS w/ Leg Raises: 3 sets

I was very unhappy with this workout today. I tweaked my right hamstring a little bit while deadlifting at the meet. It bothered me for a couple days afterwards but hasn't bothered me at all since about thursday. My first few warmup sets on squats didnt bother me at all but on my first rep at 365, which is usually my last warmup set, it started to bother me again. By the fourth rep, it was very uncomfortable and i knew i wasn't going to be able to squat heavy today. Very disappointing. It wasn't really panful at all, just very uncomfortable. It didnt effect the hacks at all. In fact, I set a new PR on the hacks, most likely due to not going heavy on the squats. I tried Leg Press after the hacks, but with the hamstring the way it was, these would have been impossible. Went really light on the hamstring curls, trying to pump some blood into them. Injuries suck, I'll be icing my hamstring tonight and tomorrow, hoping that it will be better for deadlifts on Tuesday. The day isn't over yet but this is what I've had to eat so far today, if anyone cares:

Meal 1: 2 whole eggs, 3 whites, 2 pieces wheat toast, Multivitamin
Meal 2: 2 chicken breasts, 1 package broccoli
Postworkout: Creatine, Protien shake (3 scoops ice cream, milk, Muscle Milk protien powder, banana)

07-26-2004, 06:59 PM
Light Chest, Delts, Triceps- Monday, 7/26/04
Incline Bench Press: 135/12, 145/10, 145/10, 145/10
HS Iso Bench Press: 90/11, 110/10, 110/10, 110/10
Flat Flyes: 25/12, 25/12, 25/12
Cable Crossovers: 45/12, 45/12
DB Shoulder Press: 50/10, 50/10, 50/10
Lateral Raises: 25/10, 25/10, 25/10
Rear Delt Laterals: 15/10, 15/10, 15/10
Seated Tricep Extensions: 70/10, 70/10, 70/10
Cardio: Treadmill-12 minutes, 6mph; 5 minutes, 4mph

Good workout today. Like I said earlier, I do not go to failure on any of my sets on my light day. It is mainly to get a good pump and get a lot of blood into the muscles. I have noticed it has helped me gain more lean muscle to go along with the strength gains i get from my heavy day. My hamstring feels a little tight today, Hopefully it will feel fine for deadlifting tomorrow. Anyway, I really hate the gym where I work out. It is a 24 hr fitness sport club and has a ton of equipment and free weights but I can not stand the people or atmosphere there. There is always very loud pop/r&b type music on the radio and tons of 150 lb. personal trainers having 200 lb. women do db bench press on swiss balls and stuff like that. Most of the guys working out there are curl jockeys and will occasionally give me gems of advice like, "deadlifting is bad for youre back" or "you should do leg press instead of squats, it isolates your quads better." I don't really have a point, just rambling i guess. Heavy back tomorrow, my favorite workout of the week!

07-26-2004, 07:31 PM
jesus man, i know exactly what your talking about with your gym

07-27-2004, 05:50 PM
Heavy Back, Biceps- 7/27/04
Deadlifts: 135/10, 225/5, 315/2, 365/2, 405/2
Chins: 5, +25/5, +45/5, +45/5, +45/5
Barbell Rows: 135/10, 185/5, 225/5
Barbell Curls: 95/5, 115/5, 115/5
Ab Work

Well, the hamstring is still bothering me and it wouldn't let me go as heavy as usual on my deadlifts and barbell rows. I kept putting more and more icy hot on it in between sets of deads but all that did was mess up my grip. I was happy with the chins, they are probly my favorite exercise, along with squats, because I can really feel my back getting stronger and bigger the harder I work on my chins. My light leg workout tomorrow is going to be kept very light, I don't want to bother my hamstring any more than it already is but I think pumping some more blood into it would be good. Like Ive said earlier injuries really suck, this one is keeping me from doing squats, deads, and rows, 3 of the most important exercises in my routine. On another note, if anyone can tell me where I can find a good, hardcore type gym in the Las Vegas/ Henderson area where deadlifting isnt frowned upon and there is more than 1 squat rack I would really appreciate it. Id be more than happy to drive a few extra miles if it meant Id never get interupted during a set of power cleans so someone can ask me "what muscle does that work?" Peace Out!

07-27-2004, 08:58 PM
hehehe, you need more of a scary face when you workout, scare those ******s away!

07-28-2004, 11:10 PM
Light Legs- 7/28/04
Squats: 135/10, 225/10, 315/10, 315/10
Hack Squats: 2pps/10, 2pps/10
Seated Leg Curls: 100/10, 100/10, 100/10, 100/10
Leg Extensions: 120/10, 120/10, 120/10
Assorted Calf Stuff
Cardio: 15 minutes on treadmill, assorted speeds

Good workout today. The squats felt great, my hamstring didn't hurt me one bit. Even on the hamstring curls which i kept light but still i didnt really feel any strain or discomfort. I went light on the hacks and really deep and slow and felt my quads burning, Ive only been doing hacks for a couple weeks but i really like them. Hopefully my hamstring injury is gone and Ill finally be able to go heavy on my heavy days. One note on my squat form: on light days, I'll go really deep ass to grass; on my heavy leg day Ill only go down to parallel. I wear a belt on my heavy day but not on light day. Tomorrow is heavy chest day, always a fun one. Peace Out!

07-28-2004, 11:11 PM
One more thing, running on the treadmill after working legs really sucks

07-30-2004, 02:07 PM
Heavy Chest, Delt, Triceps-7/29/04
Bench Press
Push Press

Crappy workout. Had no intensity from the beggining. I think I am overtrained as I have not been eating nearly enough. I am going to cut down to working out 4-5 times a week and need to really stay consistant with my eating. Some good news: my hamstring is finally all healed up. I am not feeling any pain or discomfort at all. I've got everything I'm going to get out of this routine and now it's time to change it up. Going to eat again now...Peace Out

07-30-2004, 07:31 PM
Back, Delts, Biceps-7/30/04
Deadlifts: 135/10, 225/5, 315/5, 365/3, 405/3, 435/3
Chins: 6, +45/6, +45/6, +45/6
T-Bar Rows: 2plates/6, 2.5plates/6, 2.5plates/6
Seated Military Press: 95/6, 115/6, 135/6, 135/6
Shrugs: 315/10, 335/10, 335/10
Dumbell Curls: 35/8, 45/6, 50/6, 50/6

Really good workout. I've decided to go back to a mass building workout that I used as a sophmore in High school that helped me add 20 pounds in 6 months. This workout is day 1 and day 2 is Legs, Chest, and triceps. On that day I do squats, leg press, bench press, incline press, and dips. I work out every other day. It worked wonders for me back then and I think its the kind of back to basics routine that I need after training for 6 days a week the past few months. Im going to use this routine to get up to about 215 pounds, then start another pure bodybuilding routine. Working out less frequently and eating a lot more is going to be really good for my body right now. Peace Out!

Scott S
07-30-2004, 08:50 PM
You should skip isolations altogether, freak out all the jockeys, and get huge in the meantime. :thumbup:

08-02-2004, 02:31 AM
Leg, Chest, Tricep Day-8/01/04
Squats: 135/10, 225/5, 315/5, 365/5, 375/4
Hack Squats: 2pps/5, 3pps/5, 3.5pps/5, 3.5pps/5, 3.5pps/5
Calf Raises: 315/10, 405/8, 495/8, 495/8
Bench Press: 135/10, 185/5, 225/5, 240/5, 245/4
Incline Bench Press: 135/5, 185/5, 185/4
Dips: 10, +45/5, +90/5, +90/5, +90/5
Ab Stuff

Good Workout today. I think switching to this lower volume mass routine is going to be a very good move for me. I'm really going to concentrate on getting way stronger on all my big movements and with all I have been eating alot getting to 215 shouldn't be a problem. Of course I had a trainer come up to me towards the end of my workout and tell me how I shouldn't bench press after working legs and I should do it on its own chest day blah blah blah. This is the same guy however who didn't know what a collar was when I asked where they all were(um its the thing that keeps the weight on the bar dumbass). Oh well I just told him thanks and went on to my next exercise. He probly feels good that he really helped me out today. Anyways, if you thought you got weird looks from people at the gym when you were doing squats, you should see people's faces when you go and do bench press afterwards. They were lookin at me like I was an alien or something. Anyways I'm tired so Im going to bed Peace Out!

08-02-2004, 04:50 AM
haha ya you cant do bench after squat.. havent you heard? the reasoning is that when you squat you compress your chest some and then benching afterwards causes your chest to fall off... hrmm???? anyway sorry for the weird ranting, nice lifting.

08-02-2004, 12:15 PM
Today's a rest day. so I don't have a workout to post but I was just thinking. If any bodybuilder has trouble gaining mass he needs to move to Las Vegas immediately. Yesterday I went out all day with some friends I hadn't seen for a while and we went out to eat for every meal. Breakfast was at the Sahara buffet where I had a ton of eggs, some eggs benedict, french toast, pancakes, a slice of steak, orange juice, and milk. Lunch was at Green Valley Ranch buffet where I had steak, roast beef, prime rib, baked potato, salad bar, fruit and milk. Dinner was at Sunset Station Cafe where I got the Cafe Special which is a giant ham steak, 3 bacons, 3 sausage, 3 eggs, hash browns and pancakes. For our late night snack we went back to Green Valley Ranch's late night buffet and repped out on crab legs and mashed potatos. Total cost for the day's meals: less than $20. Yesterday was just an overall great day, I stuffed myself silly, I had a great workout, hung out with some old friends, and I am a HUGE Cubs fan and we won yesterday in NOMAHHHH'S debut. He is a welcome addition to the team.
Ryuage, That's not exactly what he said but it was something ust as ridiculous. I believe it was something along the lines of after you finish doing legs, all your blood is in your legs. Then when you start working chest, your blood spreads out between your legs and chest and since blood is what brings the rebuilding nutrients to the muscles your muscles won't recover enough before your next workout and you will overtrain. He stopped talking before I killed myself, and I said thanks and left. The worst part is, that isn't even close to the most ridiculous thing Ive heard said in the gym. Maybe I should mind my own business and not care about what other people say. Maybe I should wear headphones. But I like listening to the stupid crap people say. It just wouldn't be the gym experience without it. Ok I'm done rambling, hopefully this will be enough to get me to 2 pages on my journal. Peace Out!

08-02-2004, 12:16 PM
Dammit! Still one page

08-03-2004, 07:52 AM
PAGE 2!! :spam:

08-03-2004, 10:51 AM
heck i read somethin about that too not working lower and upper body... blazay blazay blood rushing from one area to the next, oh well.

08-03-2004, 11:55 PM
Back, Delts, Biceps Day-8/03/04
Deadlifts: 135/10, 225/5, 315/5, 405/3, 445/3
Wide Grip Chins: 10, 10, 8
T-Bar Rows: 2 plates/6, 2p+35/5, 2p+35/5, 2p+40/5
Seated Shoulder Press: 115/8, 135/6, 145/6, 145/6
Shrugs: 315/10, 365/8, 365/8
DB Curls: 35/6, 50/6, 50/6
12 minutes on treadmill

Good workout, not much else to say. I've gained a bit of weight the past couple weeks and with doing the deadlifts first it has lowered my chinning strength a bit. Deads are the most important thing in this workout though so its all good. Diets been good and strength keeps going up so I'm happy. Cubs have won 2 in a row and are now tied for first in the wild card race. I think with the lineup they have and the pitching staff all together now they should run away with the wild card. And then get the Cardinals back in the playoffs. Peace Out!

08-06-2004, 02:56 AM
Legs, Chest, Triceps-8/05/04
Squats: 135/10, 225/5, 315/3, 365/3, 385/3, 385/3
Front Squats: 225/5, 225/5
Bench Press: 135/10, 185/5, 225/3, 245/3, 245/3
Incline Bench Press: 135/5, 185/5, 195/4

I was proud as hell of this workout tonight. I spent the entire day helping my dad haul rocks in our front yard because we are converting to desert landscaping and it really took a toll on my body, especially my lower back. By the time we were finished I was tired as hell and was satisfied with just taking the day off and doing my workout tomorrow. Well, tonight around 12:30 I was sitting on the computer bored as hell and was looking at this website called bony joe's weight pit. I dont know if anyone else has ever heard of this website or if it even gets updated anymore but for some reason it really inspired me. It has a picture of a guy push pressing 320 pounds and for some odd reason that one picture is the reason I decided to go work out tonight. I really can't explain it just sometimes the weirdest things can inspire you the most. Im sure every guy on here has experienced something similar. Anyways, I went to the gym and even though I was worn out I pushed myself as hard as I could. The weights werent really all that impressive but the fact remains I went when I could have easily skipped and I pushed myself as hard as I could. Sometimes your best workouts aren't always your strongest workouts, if that makes any sense. Well, Im off to shower and then eat some peanut butter sandwiches. Peace out!

08-07-2004, 08:24 PM
Back, Delts, Biceps-8/07/04
Hang Cleans: 135/5, 185/5, 225/5, 225/5
Deadlifts: 225/5, 315/5, 405/3, 455/1
Wide Grip Chins: 10, 10, 10
Barbell Rows: 135/8, 185/6, 225/6, 225/6, 225/6
Seated Barbell Press: 95/8, 135/6, 155/6, 155/6
DB Curls: 35/6, 55/4, 55/4
Ab Stuff

An OK workout today. I did 2 exercises that I really haven't done full on for a while, Hang Cleans and Barbell Rows. I took them pretty light and used good form and will start adding weight next workout. I was kinda pissed about my last set of deadlifts, I was going for 3 with 455 et only did 1. I didnt attempt a second so I dont know if I couldve done another but the first one felt very tough so I ended the set. I wasnt too disappointed however because the one rep was in perfect form and I felt no strain in my hamstring for the first time in a while. The rest of the workout was good; I added some reps on my WG Chins and shoulder press so all is well. This damn well better get me to page 2 of this journal.

08-12-2004, 01:25 AM
Back, Delts, Biceps-8/11/04
Deadlifts: 135/10, 225/5, 315/5, 405/5, 455/3
Chins: 10, +25/8, 25/7, 25/6
DB Rows: 70/8, 76/6, 75/6, 75/6
Lat Pulldowns: 160/10, 160/10
Seated Shoulder Press:115/8, 135/6, 155/5, 155/5
EZ Bar Curls: 75/8, 85/5, 85/8, 85/8
Ab Stuff

This was a good workout. I was happy with the deads, i got 2 more reps than last week and my form was very goodfor all 3. I'm not going to do this much volume anymore; Im going to cut out the pulldowns. I need to replace seated shoulder presses I don't really feel it in my shoulders, Im thinking I'll do push press from now on. I did do my Legs and Chest workout but I didnt post it cuz it was really bad. Too much drinking over the weekend. Im doin it again tomorrow though cuz Im gonna work out with my boy I played football with 3 years ago, he plays at Tulane now and I think itd be good to work out together. OK Peace Out!

08-13-2004, 01:32 AM
Chest, Triceps-08/12/04
Bench Press: 135/10, 185/5, 225/5, 255/3/ 260/3, 260/3
Incline DB Press: 80/6, 85/6, 85/6, 85/6
Dips: 6, +45/6, 90/6, 90/6
Cable Crossovers: 50/12, 50/12, 50/12
V-Bar Pushdowns: 75/10, 90/10, 90/10

Good Push workout. I'm going to a push, pull, legs split with the routine being 2 on, 1 off, 2 on, 1 off. I'm still going to b focusing on my heavy compounds. I was very happy with the bench pressing today. After my day off tomorrow, I'm also starting a running routine, nothing big, just to get in a little bit better cardiovascular shape. The diet has been very good lately Im eating chicken breasts like theyre goin out of style. I'm lowering my volume starting Saturday to about 4 exercises per workout plus ab work. I've been doing to much lately and I know its going to come back to haunt me. Anyways, time to go back to playing Madden 2005. Peace Out!

08-13-2004, 05:35 AM
nice push session, the cardio might actually beneficial to your lifting contraty to popular belief. I eat chicken like it's going out of style as well :) at least 2 lbs a day... haha

08-13-2004, 12:58 PM
How do you believe the cardio might be beneficial to the weight training? I have always heard that it saps energy, makes you weaker, overtrains you. Perhaps increase endurance during m leg workouts?

08-14-2004, 03:06 AM
when people say it saps energy makes you weaker.... they are probably referring to performing cardio prior to weight training, I think adding in cardio sessions to a weight regimin will increase endurance, enhance health especially cardiovascular, at high enough intensities provide some sort of nutrient partitioning, keep fat gain to a minimum, and might even act as form of active recovery... the list goes on and on.

08-15-2004, 01:46 AM
Leg Day-8/14/04
Squats: 135/10, 225/5, 315/5, 365/5, 385/3
Leg Press: 380/10, 740/8, 740/8, 740/8
Hack Squats: 3plates per side/6, 3.5pps/6, 3.5pps/6
Lying Leg Curls: 110/10, 130/10, 130/10, 130/10
Standing Calf Raises: 315/10, 405/10, 405/10, 495/10, 495/10
Exercise Bike-10 minutes

My legs are going to be sore in the morning.

08-15-2004, 08:50 PM
Back, Biceps-8/15/04
Chins: 12, 12, 12
Barbell Rows: 135/10, 185/6, 225/6, 245/6, 245/6
Supported T-Bar Rows: 2.5plates/6, 3p/6, 2p/10
Lat Pulldowns: 180/8, 180/8, 180/8
Shrugs: 225/10, 315/10, 365/10, 365/10, 365/10
WG Chins: 6, 6
EZ Bar Curls: 75/8, 95/7, 95/7, 75/8
Hammer Curls: 25/8, 25/8, 25/8
Treadmill-20 minutes; various speeds, 2.1 miles total

Good workout, I am going to prioritize Pullups and chins when I work back the day after legs. When back day falls after a rest day, I will prioritize deadlifts. The running wasn't very hard, I will start going faster. Have an off day tomorrow, I'm thinking about doing some swimming for some cardio and active recovery. Peace Out!

08-17-2004, 11:06 PM
Chest, Shoulders, Triceps-8/17/04
Bench Press: 135/10, 185/5, 225/5, 245/5, 245/5
Incline Bench Press: 135/8, 155/6, 155/6, 155/6
Cable Crossovers: 50/10, 50/10
DB Shoulder Press: 50/5, 65/5, 70/5, 70/5, 70/5
Lateral Raises: 30/10, 30/10
Dips: 8, +45/8, 70/8, 70/8
Tricep Pushdowns
Cardio: 1.1 mile running, 3 supersets of 10 pullups/10 pushups.

Really good push workout, the bench press is coming up nicely. This was the first time I had ran outside on the street in a while and boy it showed. I can run forever on a treadmill but I was winded very quickly running tonight. Just gotta keep doin it though, and itll get better. I did the pullups and pushups for the hell of it, but it was kinda fun. Legs and more running tomorrow. Peace Out!

08-17-2004, 11:14 PM
I'm starting a new powerbilding workout tomorrow which goes a lil something like this:
Day 1:Heavy Legs
Day 2:Light Chest, Delts, Tris
Day 3:Heavy Back, Biceps
Day 4:Light Legs
Day 5:Heavy Chest, Delt, Tris
Day 6:Light Back, Biceps
Day 7: rest

hey hok, could you explain why you do light days?

08-17-2004, 11:32 PM
I don't do them anymore, but for a while doing the light days helped me recover from the previous day's heavy strength work while helping to add some size. The heavy days added a good deal of strength, but the light days were for hitting the muscle from the all the angles and pumping as much blood into the muscle as I could. "Light" does not necesarilly mean "easy" just a rep range between 10-12. Doing the light and heavy days worked great for me for a couple months, but finally started to wear me out so I decided it was time for a switch. It is something I will go back to in the future, though.

08-18-2004, 11:06 AM
Hok, sounds good thanks!
Although don't you think that by just doing cardio you'll have just as much blood pumping through your muscles to aid in that recovery?

I just can't see how these light days would be that beneficial considering they are 3-4 days following your heavy day? maybe if they were the following day...MAYBE
I dunno, I'll have to read up on this!
GOod luck though!

08-18-2004, 11:04 PM
Squats: 135/10, 225/5, 315/5, 385/5, 385/3
Leg Presses: 650/8, 920/8, 920/8, 920/8
Lying Leg Curls: 110/8, 150/8, 150/8, 150/6
Standing Calf Raises: 315/10, 405/10, 495/10, 495/10, 495/10
Cardio: Ran 1 mile, walked 1/3 mile cooldown; 3 bodyweight supersets.

Very good workout today. I was really happy with the squats, pretty soon I'll be back tp squatting four plates for reps again which is cool. I really pushed myself on the leg press and was surprised at how strong I was. The three sets working sets werent really even to failure, I'll add more weight next workout. My legs are definitely my strong point, and my weights are finally almost back to where they were before i hurt my hamstring. On calf raises, I have maxed out the weight on the machine so Im just gonna have to go high reps from now on. I thought running after the workout was gonna suck, but it actually felt easier than last night. I believe it was because my body was already warmed up from lifting, last night I just went out with no warm up or anything. Off day tomorrow, just running and eating a lot. Peace Out!

08-18-2004, 11:27 PM
By the way, I'm calling the 10 pullup/10 pushup supersets I did yesterday with my cardio "Bodyweight Supersets" from now on. I'm going to do these after I run, just as a fun thing, see if it affects me good bad or not at all. Peace Out!

08-21-2004, 12:11 AM
Back, Biceps-8/20/04
Deadlifts: 135/10, 225/5, 315/5, 405/3, 475/miss
Barbell Rows: 135/10, 225/5, 245/5, 255/5, 255/5
Pullups: 5, +45/5, 45/5, 45/5
Cable Rows: 180/8, 200/8, 210/8, 210/8
HS Shrugs: 3pps/10, 4pps/10, 4pps/10, 4pps/10
DB Curls: 35/8, 50/6, 50/6
Preacher Curls: 65/12, 65/10

I was pretty pissed with this workout. I didnt feel strong coming in and I moved up in weight too much on deadlifts and ended up failing on my only work set. Everything else was pretty good, but I really like deadlifts and they sucked today. Peace Out!

08-22-2004, 12:36 AM
Chest, Delts, Triceps-8/21/04
Bench Press: 135/10, 185/5, 225/5, 250/5, 250/5, 265/2
Incline Bench Press: 135/5, 185/5, 195/4
Cable Crossovers: 55/12, 55/12
DB Seated Press: 50/5, 70/5, 75/5, 75/5
Dips: 6, +45/6, 90/5, 90/5
EZ Skullcrushers: 75/12, 85/10, 85/10
Cardio: 7 minute loop around the gym

Good push workout. I was still pissed about the deadlifts yesterday so I went really hard on th bench press today. It is progressing very well. I will bench 315 one day...Peace Out!

08-24-2004, 01:23 AM
Push Press: 135/5, 155/5, 185/5, 205/5, 205/5
Squats: 135/10, 225/5, 315/5, 395/4, 405/3
Leg Press: 610/8, 970/8, 970/8
Stiff Leg Deads: 135/10, 185/6, 185/6, 185/6
Lying Leg Curls: 110/10, 110/10, 110/10
Standing Calf Raises: 405/10, 495/10, 495/10, 495/10

Hella. This workout kicked ass. I was kinda pissed when I got to the gym because I had to wait for the squat rack(can you believe it?) so I decided to do some push presses. No real reason I just hadn't done them in a while. I am still pissed right now about my failure in the deadlift a couple days ago so I took it out on my legs today. I'm back to using 4 plates a side for squats which kicks ass and almost to 1000 pounds on leg press for reps. My strength has been going up very well since I cut my training volume down about a month ago. This was my first time doing SLDL's in about a year. I went very light trying to work on form but I never really could start to feel them in my hammies. I was focusing on keeping my back straight and I think it prevented me from getting a good enough hamstring strech. I don't know if Im going to keep doing them. Time to go eat again..Peace Out!

08-24-2004, 11:39 PM
Back, Biceps-8/24/04
Wide Grip Chins: 10,10,10,10
Close Grip Chins: 8, 8, 8
T-Bar Row Machine: 2plates/6, 3p/6, 3p/6
Lat Pulldowns: 180/8, 190/8, 190/8
Barbell Shrugs: 225/10, 315/5, 405/5, 405/5, 405/5
DB Curls: 35/8, 50/6, 50/6
EZ Bar Curls: 75/8, 85/8, 85/8

Good Workout, I am gaining weight so the chins keep getting tougher and tougher.

08-25-2004, 04:12 AM
put some weights on yourself and they'll get even tougher ;)