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darkdan
08-26-2004, 04:16 PM
Alright, I started out at 163 lbs 5'11" with 20% bodyfat.

As of 8-16-04:

Arm 13" (relaxed) 14" (flexed in the bicep show off pose)
Leg 21.5" (relaxed)
Waist: 35.5" (relaxed)
Chest 39.5" (relaxed) 40" (flexed)

8-17-04
Squats 55 lbs x 20 reps x 2 sets
Thoughts: That second set was a bad idea. It took most likely about 12 minutes to squeeze out those 20 reps. I was sore to the point of not being able to bend down or move quickly without massive amounts of pain. Not a good way to come back to training.
Crunches: 3 sets x 30 reps

8-21-04 Finally Not sore from squating!
Bench press: 80 lbs 3 sets X 12 reps, 8 reps, 5 reps.
Curls: 40 lbs 2 sets x 8 reps (ez-curl bar) 60 lbs 1 set x 3 reps
crunches: 3 x 30

8-23-04
Squats 60 lbs x 20 reps. Good soreness for 2 days. I didn't overdo it.
Overhead press: 60 lbs x 3 sets x 10 reps, 5 reps, 5 reps
crunches: 3 x 30

I'm beginning to think I might need to add another minute of rest between my sets. I tend to not be able to rep out.

Also, I can't train too often due to limitations of recovery. I have a very physically demanding job. Today I easily lifted over 3000 lbs. Most likely more. I get roughly 6 to 8 hours of sleep depending on when I go to bed. I also have a second job that is much less physically demanding, but I only seem to work at that one on days I work at this one. So I end up working 12 to 14 hour days sometimes.

This first week has really been a "get into it" kind of week. I think what really hurt me was overdoing that first day. 20 reps was enough. 40 was just plan stupid.

Today (the 26th) I'm pretty beat from working 13 hours yesterday and working 8.5 hours today (with all that lifting). I have tomorrow off so I think I'll rest today. Sleep in tomorrow. This way I'll be fully rested and ready to hit the weights. Tomorrow's plan is some pull downs (since I can barely chin anymore), hamstring curls, and calf raises.

darkdan
08-27-2004, 08:21 PM
8-27-04
Cable pulldowns Weight: 7 plates x 3 sets x 10 reps
One arm dumbbell rows: 25 lbs x 3 sets x 10 reps

Got a good pump in the back surprisingly. I really hate my dad's Weider's home gym with the 5/8 range of motion on everything! Plus I don't have much room for growth on the pulldown before I max out the thing. Hopefully I'll get strong enough to do chins again here soon.

rookiebldr
08-27-2004, 09:17 PM
Just look at it this way, maybe you can out grow your dad's gym and head off to a gym with bigger weights and better range-of-motion. :)

Welcome to the forums.

darkdan
08-28-2004, 04:52 PM
Luckily I got my free weights. =) Just have no way of doing chins at the moment so I'm stuck with the lousy cable pull downs. Hopefully I'll go buy a bar soon and hang it in the garage or something.

8-28-04
Bench presses 85.6 lbs 4 sets 10 reps, 8 reps, 8 reps, 6 reps
Crunches 3 x 30

BIG C
08-28-2004, 06:55 PM
Journal lookin good! Keep with it Bro!

darkdan
08-30-2004, 05:51 PM
8-30-04 Squat day! Yippie!
Squats 65 lbs x 1 set x 21 reps
Seated incline military press 60 lbs x 1 set x 8 reps 63 lbs x 3 sets x 8, 8, 6 reps

I added 5 lbs this week to the squats. I think I should have added 8 or 10. Maybe I should have given it another rep or two. I did 21 instead of 20 because on rep 17 (I think...at the time I was crying so it was hard to count) I started to come up and realized I didn't even get my legs parallel to the ground. NO CHEATING!

I got an extra set in with the overhead press. I started doing it and realized I didn't add any weight. LOL. Resting more between sets let me keep the reps closer together. Plus, I really really really liked sitting and leaning on the incline. It didn't stress my lower back at all. However, I felt it a lot more in my delts. I think I may go every other week.

I would report weight/BF today, but I took it last night and I think my scale lied or something went wrong or maybe I was thirsty. It said 163.0 lbs and 16.7% bodyfat. Which is WAY out of whack (would be nice if it's true). I'll get a good weigh-in sometime soon and report. I try to avoid stepping on the scale everyday.

darkdan
09-01-2004, 04:00 PM
9-1-04
Pulldowns 6 plates x 4 sets x 10 reps
Standing ezbar curls 47.6 lbs x 3 sets x 8 reps, 6 reps, 4 reps

So I changed my seating position on the stupid pulldown machine. Now I'm facing towards it instead of away. I can get a full range of motion if I lean back a bit. That's what I did this time. Sadly, even though I dropped the weight to focus on form and really squeezing my back I think instead I managed to work a muscle in my triceps (on the inside) and my rear delts....I don't get it either. I think I'm just going to have to start doing sets of 4 chins if I can find a place to do it.

darkdan
09-05-2004, 10:17 AM
9-5-04
Squats: 73 lbs x 1 set x 22 reps
Stiff legged deadlift: 88.6 lbs x 3 sets x 10 reps

Had a small cold or something this week. Just didn't feel 100% and I was running a slight fever. Just made sleeping an adventure.

Once again, I think I could have added more poundage to my squat. I guess I'm growing faster than I think. I even added EIGHT pounds this week and still managed to force out 2 more reps. I think I had another 2 in me, but I didn't want to push it. I'm going to keep the poundage adds small so I don't end up overdoing it and only be able to get out 18 reps sometime.

darkdan
09-09-2004, 05:27 PM
9-9-03
Bench Presses: 88.6 lbs x 4 sets x 10 reps, 9 reps, 6 reps, 7 reps

Been working entirely too much. Thus, I'm making sure I'm fully recovering and then doing just a small work out. Even with the light work outs few and far between I'm managing to get stronger and leaner. I think I need to eat more even though I've been eating like a starving man that wandered into a country kitchen buffet. After a work out day I'll still have muscle fatigue in the local area for at least 2 days.

Stepped on the scale the other day. Down to 160 lbs with 17.8% bodyfat.

LBM has gone from 130.4 lbs to 131.5 lbs. So I dropped a few pounds of fat and gained a pount of muscle. Not bad for 3 weeks. Gonna have to step up the eating though.

darkdan
09-15-2004, 03:54 PM
9-15-04
Squats: 80.6 lbs x 1 set x 21 reps
Crunches: 2 sets x 30 reps

Well, that last rep took some work, but I knew if I went to 22 my form would fail.

darkdan
09-20-2004, 09:35 PM
9-20-04
Squats: 83.1 lbs x 1 set x 22 reps

darkdan
09-25-2004, 07:25 PM
9-25-04
Squats: 85.6 lbs x 1 set x 20 reps
stiff legged deadlifts: 85.6 lbs x 1 set x 20 reps
Military press: 85.6 lbs x 1 set x 3 reps

Yeah...that's right, I'm too lazy to change the weight on the bar!

darkdan
09-29-2004, 06:21 PM
9-29-05
Benchpresses: 85.6 lbs x 1 set x 8 reps
98.6 lbs x 3 sets x 8 reps x 5 reps x 4 reps

darkdan
07-06-2005, 04:15 PM
WOW

I lost motivation big time.

But I've resolved to start working out again.

A little update, I stopped working out shortly after the last journal entry. Then I started again in Feb, then i stopped again in late March.

I've regained most of my weight. I was down to 158 lbs. Now I'm 175 and 21.5% BF.

6-26-05
benchpresses: 3 sets x 12 reps x 98.6 lbs

Sore for 3 days.

6-30-05
Squats: 98.6 lbs x 1 set x 12 reps
Benchpresses: 3 sets x 12 reps x 98.6 lbs

Sore until yesterday the 5th!

7-6-05
Squats: 98.6 lbs x 14 reps
Benchpresses: 3 sets x 12 reps x 98.6 lbs

I need to change my diet back to "good" instead of "horrible".

darkdan
08-14-2005, 11:50 AM
Worked out a few times between July and August and forgot to do a journal entry.

But after last week I finally have the motivation I need. I stepped on the scale and it said, "Ouch!" Actually, it said 180 lbs and 22% BF. So in the past year I've gained back 20 lbs.

8/10/05
Squats: 99 lbs x 20 reps
Bench press: 99 lbs x 3 sets x 10 reps

8/12/05:
Walked .34 of a mile on a treadmill

darkdan
08-14-2005, 02:33 PM
8/14/05:
DB overhead presses: 20 lb DBs x 4 sets x 12 x 10 x 8 x 8
Upright rows: 55 lbs x 3 steps x 12 x 10 x 8

I'm resting 90 seconds to 2 minutes between sets....I just don't have decent endurance. At least I get my pump on.

It's been a long time since I've done upright rows. I'm going to have do them more often. My wrists, biceps, front delts, and a little of my traps got a good burn.

darkdan
08-17-2005, 05:10 PM
8/17/05:
Squats: 101.5 lbs x 20 reps
Bench presses: 101.5 lbs x 12 x 8 x 5

I should have known better then to lift today. I've felt tired and run-down all day long like I haven't slept in 3 days or something. But I doubt I'd have time to work out again until sunday so I didn't want to take too much time off.

The important thing is I added weight, did my squats, and I got a good pump. I can tell my chest is going to be sore even though it didn't get a complete work out.

darkdan
08-22-2005, 01:51 PM
8/21/05
Squats: 103 lbs x 21 reps
Bench: 103 lbs x 12 x 10 x 8

Scale reads: 175.4 lbs 19% BF

darkdan
08-25-2005, 07:48 PM
Well, one of my coworkers is on his honeymoon. The other one just left for college. So I'm stuck at work with 2 dumb and lazy women and my manager. Therefore, I have to put away the whole freight truck this week. Which is lame. So I didn't want to put forth much effort into today's work out since I've lifted 10 pallets on Wednesday and 2 or 3 today. (to give readers an idea....on Wednesday the other 3 people put away 2.5 pallets combined!)

8/25/05:
Upright rows: 103 lbs x 3 reps x 2 reps x 1 rep
Military press: 103 lbs x 1, 55 lbs x 10 x 10 x 8
Overhead triceps extensions: 25 lbs x 8 x 3 (damn these hurt my elbows)
Twisting DB curls: 25 lbs DBs x 10 x 10 x 10 x 8

Scale reads 174.8 19% BF

I'm coming along at a happy rate. I couldn't be more pleased with my progress.

darkdan
08-28-2005, 03:11 PM
The diet didn't work out so well these past few days. Oh well, it's good to have a cheat half-week once in a while right?

8/28/05:
Squats 128.3 lbs x 5 x 4 x 4 x 4

WOW! What a different feeling 4 sets gives you with heavy weight compared to 1 set of 20. But boy did I use energy. I'll have to switch back and forth every so often.

I went to do bench presses immediately afterwards and I could barely get my warm-up sets done. So I said screw it. I'll hit it up tomorrow.

The good news is I'm stronger. The bad news is now I have to go buy more weight for my bar. I'm using my dad's ol' school 70's sand inside plastic weights which are about 3" thick for 8.8 lbs. So the bar is FULL because these things are so wide. Oh well, I think I could be happy if I had to go buy 10 lbs of weights every week for a while. =)

darkdan
09-02-2005, 11:00 AM
8/30/05:
Incline bench: 88 lbs x 6 x 5 x 5 x 5
EZ-bar curls: 58 lbs x 8 x 6 x 5 x 4

darkdan
09-04-2005, 09:59 AM
9/2/05:
Squats: 128.3 lbs x 5 x 5 x 4 x 3

darkdan
09-04-2005, 04:28 PM
9/4/05:
BP: 106.2 lbs x 6 x 5 111.2 lbs x 5 x 5

Tried skullcrushers with 30 lb ezbar. Hurts the elbows. Got out 7 before the uncomfortability factor made me quit.

D Breyer
09-05-2005, 08:28 PM
hey dan, keep up the good work on the workouts... good to see another person from MN on the boards! where in MN are you from? i live on lake minnetonka. I go to lifetime fitness in plymouth to workout.

talk to me on AIM if you have it. SN: dr3w th3 h4x0r

darkdan
09-10-2005, 06:58 PM
I'm down in Owatonna. Which is about an hour south of you.

I might be painting the new Lowe's in Plymouth.

9/5/05:
Deadlifts - 128.3 lbs x 12 x 10

9/10/05:
BP - 114 lbs x 5 x 4 x 4 x 3
Ezbar curls: 60.5 lbs x 5 x 4 x 4 x 4

darkdan
09-14-2005, 04:36 PM
9/14/05:
BP: 111 lbs x 6 x 4 x 4 x 3

Worked too hard at work today. Tomorrow I have to work harder at work.

darkdan
09-15-2005, 06:42 PM
9/15/05:
Squats: 111 lbs x 10 x 8 x 6

darkdan
09-21-2005, 03:19 PM
9/19/05:
BP: 114 lbs x 5 x 5 x 5 x 6
Curls: 63 lbs x 7 x 4 x 3

Scale read 176.3 lbs and 19% BF the other day.

darkdan
09-22-2005, 02:41 PM
9/21/05:
Squat: 114 lbs x 8 x 7

Between work and work I was just wore out last night. Ended up going to bed at 9 pm and sleeping until 7:15 this morning....and I was still tired.

9/22/05:
Captains of Crush grippers Trainer and #1 came today. I can close the #1 once with my right hand and almost with my left. The trainer I can get about 4 to 5 reps.

darkdan
09-25-2005, 02:17 PM
9/23/05:
SLDL: 128 lbs x 10 x 10 x 7

9/25/05:
Squat: 105 lbs x 11 x 7
BP: 115 lbs x 5 x 5 x 5 x 5

darkdan
09-30-2005, 04:14 PM
9/28/05:
Squats: 115 lbs x 20

Ah yes, the DOMS is back.

darkdan
10-03-2005, 03:00 PM
10/02/05:
squats: 117.6 lbs x 20

The other day I did a little accessory work. Nothing major. Some curls and over head presses.

Grip work is going well. Soon I'll be closing #1.

darkdan
10-07-2005, 02:56 PM
10/06/05:
Squats: 117.6 x 20

I took it a little easy. I've been working hard at work. I think I'll jump up poundages every other workout.

10/04/05: Closed Captains of Crush #1

darkdan
10-11-2005, 06:03 PM
10/9/05: Squats 117.6 x 10 x 10 x 10

10/10/05: BP: 117.6 x 4 x 4 x 3 100 x 4 (super slow)

darkdan
10-23-2005, 07:29 PM
10/16/05: Squats 120.1 x 20
10/20/05: BP 120.1 x 7 x 5 x 6
10/23/05: Squats: 122.6 x 22

darkdan
12-04-2005, 05:40 PM
I haven't been keeping a journal, but I SWEAR I've been working out. Squats every sunday and sometimes wednesday or thursday too. Really need to start doing back work, but I still haven't found a clever place to do it at my house. I guess I'll add bent over rows or something soon.

Diet change: I gave up french fries about 3 weeks ago.

Weight went from 180 to 176 in 3 weeks.

Life change: I gave up smoking on Thanksgiving. T - 0, F - 4, S - 1, Sunday - 0 and haven't had one since then

11/30/05: Squats 120 lbs x 21
12/4/05:
Squats 122.5 x 21
BP 120 x 5 x 3 x 3

darkdan
12-11-2005, 05:15 PM
12/11/05
Squats 125 x 21
BP 120 x 4 x 4 x 4

Weight this morning was 175.2

darkdan
12-18-2005, 04:33 PM
12/18/05:
squats 130 x 21
BP 120 x 4 x 5 x 3

Amazing, I even used my free GAKIC sample and it did nothing! Who'd have guessed?

Weight Friday and Saturday morning was 172.2 lbs.

darkdan
01-02-2006, 06:52 PM
12/25/05:
Squats 132.5 x 21

12/30/05:
BP: 120 x 5 x 5 x 3

1/1/06:
Squats: 135 x 14 x 7
Curls: 65 lbs x 7 x 7 x 5

Darn. Missed my goal by just a smidge. I wanted 135 before the end of the year. Squat day is always Sunday so I waited. I think this mild cold I've had for 2 weeks finally caught up to me.

At about rep 6 I knew it wasn't going to happen. Rep 10 my legs said it wasn't going to happen. Midway through rep 14 my back told me it wasn't going to happen.

So I put the weight on the rack....waited....and finished the set. Wasn't what I planned, but I wasn't going to back down. This week I'll get it for sure.

Also, hitting 135 lbs on my squat means it's time to get a new olympic weight set. Which is good, because this old cheap exercise bar I have is now a chambered bar! It keeps getting worse as time goes on.

darkdan
01-22-2006, 06:28 PM
Alright, I slacked off for the week. Then last weekend I was really ill (I think food poisoning).

1/22/05
Squats 100 lbs x 20 (wow, that was hard)
BP 100 lbs x 8 x 8 x 7 (wow, that was hard too)

Amazing, a few weeks off and BAM. There goes all my hard work.

The nice thing is I dropped about 4 lbs from being sick. I was 172 before I got sick and now I'm 168.2!

darkdan
02-14-2006, 01:30 PM
Been struggling with motivation. But I have been hitting the weights somewhat.

2-8-06:
SLDL: 130 x 11 135 x 10 x 8

2-12-06:
Squats: 100 x 10 x 10 x 10

Weight was 166.5 this morning.

deeder
02-14-2006, 03:08 PM
Struggling with motivation!?!?! If I was there I'd smack you silly! :bash:

Keep hitting it man! You'll start seeing progress and that'll be motivation enough! Check out www.animalpack.com , they have some wicked inspirational articles! After I spend some time on that site I can't wait to get to the gym!

darkdan
07-26-2006, 05:44 PM
Alright, after another 4 to 5 month lay-off, I'm back working out again. LOL. I'm so predictable. I wish I didn't keep this journal! LOL. It's just evidence to the fact I suck.

7/12/06:
Squats - 90 lbs x 20

7/14/06:
BP - 135 lbs x 4 x 3 x 3

OMG, the DOMS is back. Lasted until 18th!

7/20/06
Squats - 95 x 21

Easy street

7/24/06
Squats - 100 x 20 (actually 21, but I'm not counting that one that I didn't go deep enough on)
BP - 100 x 8 x 6 x 5

The higher reps BP produced a better feel. Saying I bench 100 lbs doesn't impress anyone, but it seemed to work better.

darkdan
07-27-2006, 07:28 PM
7/27/06
Squats - 105 x 20

I didn't feel like doing anything else. Heck, I didn't even feel like doing the squats.

darkdan
08-20-2006, 05:06 PM
8/20/06:

Squats 107.5 x 20

I worked out about once a week, but I forgot the exact days. Basically I've been struggling to get 107.5 for 20. I think I hit 13 and 17 and just had nothing left.

This time I had nothing left at 19, but I did the last one anyways. Then I almost missed racking the weight.

darkdan
09-19-2006, 06:18 PM
9/14/06:
BP - 115 x 4, 6, 5, 3

9/17/06:
Squats - 117.25 x 20

9/19/06:
BP - 117.25 lbs x 4, 6, 5, 4

Working out has become more frequent. Weight is down to 169 lbs. Next workout, I'm adding more exercises.

darkdan
09-24-2006, 05:32 PM
9/24/06:
Squats - 20 x 125 lbs
Leg extensions - 50 lbs x 8 x 8 x 10
Deep stretching for about 30 seconds. OUCH!

darkdan
09-29-2006, 06:31 PM
9/26/06:
BP - 125 lbs x 5 x 6 x 6 x 4
Bent over rows - 90 x 10 x 10 x 8

9/28/06:
Standing overhead press - 80 x 8 x 8 x 6
Superseted with bicep curls 60 x 8 x 8 x 6

FYI, Animal Stak 2 was started on 9/21/06.