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View Full Version : Transformation starts now.



Den Fisher
09-18-2004, 09:42 PM
Welp, I've been working out for a little over than a month in the gym now. Doing the Wannabebig Routine #1.

Starting this monday I will start keeping track of how much I'm lifting.

And also add what I'm eating each day.

:clap:

Den Fisher
09-19-2004, 07:20 PM
Meal 1: 5 whole eggs, 10 oz. juice with creatine
Meal 2: Protein Shake
Meal 3: 5 slices of a quesadia (some mexican food), and a bowl of grilled steak soup. Two glasses of unsweetened ice tea.
Meal 4: 1 slice of a quesadia, 1 order of salmon from applebees, and 1 chicken breast covered in honey from applebees.
Meal 5: Protein shake, 6 medium sized bites of Peanut Butter.

So how many calories/protein do you think I consumed today?

Frozenmoses
09-19-2004, 07:29 PM
Good luck, duder. WBB #1 is a great routine. Tough call on your cals, 5 whole eggs is a hella lot. I start feeling sick after 2 and a half.

Den Fisher
09-20-2004, 03:15 PM
Good luck, duder. WBB #1 is a great routine. Tough call on your cals, 5 whole eggs is a hella lot. I start feeling sick after 2 and a half.

lol, right now I'm eating 8 whole eggs at once. 5 is usually the minimum I eat.

But it's all good, 650 cals/42-50 g's of protein.

Because I'm currently out of tuna, chicken, milk (I need that for oatmeal).

Den Fisher
09-20-2004, 07:49 PM
Bench Prench
135 x5-6
145 x5-6

Incline Dumbell Press
40 x8
45 x6

Chest Dips
12
8

Chin Ups
6
6

Deadlift
225 x8
255 x4

Barbell Rows
115 x8
135 x6

Shrugs
165 x10


Meals
1: 4 bites of cheese, 2 8oz. cups of skim milk
2: 12-15 turkey nuggets, 1 bottled water, 2 tator totts, 1 8oz. cup of skim milk
3: 8 whole eggs, 8oz cup of juice with creatine
4: 1 serving of nitrean
5: 1 can of tuna, 2 8oz. cups of skim milk.

So how does today look? I should've tried to do 10 pounds more on the bench, 5 more on the incline dumbbell press.. and maybe more chinups.

But does my meals today look pretty good? :/

Focused70
09-20-2004, 08:21 PM
no vegetables, no fruit...

I'd say drink A LOT more water than that.

Quality of calories seems a bit low. Might want to eat a bit more cleanly, but ymmv.

oh, and have some :spam:

Stash

Frozenmoses
09-20-2004, 08:27 PM
Good call on the water intake, Stash. Especially if you're taking creatine. Try to get at least a gallon a day.

Den Fisher
09-21-2004, 02:15 PM
Ok, today so far I had

Meal 1: 8oz. milk, banana
Meal 2: 2 plain hamburgers (small kind like they serve at fast food restuarants) 5 little tater totts, bottled water, 2 slices of tomatoe, and a few pieces of lettuce.
Meal 3: 24oz. water, canned tuna, banana.

I still have about 3-4 more meals to go today.. but I won't be able to post them til' tomorrow.

And hopefully I can get some pics up soon of my progress so far.

Focused70
09-21-2004, 03:15 PM
dude, you're 15 years old. you've got to EAT more.

take a look around at some journals and you'll see what I mean. to the extent that you can balance your meals so that your protein and caloric intake remains high but also that the quality of calories is high. basically eat everything in sight, and then eat some more....but also try to eat cleanly.

Stash

Frozenmoses
09-21-2004, 03:24 PM
Also, try using www.fitday.com It's an excellent program for keeping track of how many calories you're taking in.

Den Fisher
09-21-2004, 03:38 PM
I try to eat everything in sight.. it's just that all this stuff has a pile of sodium in it, should I be worrying about that? or just worry about the calories.. I don't need to worry about the protein that much, because I make sure I hit 155 or so a day from my tuna, shakes, chicken, and eggs.


Ok, thanks for the fitday link. This is nice.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

So I think I'll go make make 2 cups of oatmeal now.. gotta get 1300 more cals in.

In the morning my eating is very low, same with lunch (because it's at school) but when I get home.. then I start eating a lot.

Focused70
09-21-2004, 04:00 PM
less sodium is usually better for you in the long run. I don't mean salt-free, I mean if you can cut down on the sodium intake, it's good. moderation is key.

have to include more veg and fruit, water, and quality carbs. all protein isn't going to cut it. now I could be wrong and there are a million ways to skin a diet but having an imbalanced diet can't be a good thing.

Stash

Frozenmoses
09-21-2004, 04:14 PM
What exactly are your goals? I assume you're trying to bulk up, and if you look at those little graphs fitday provides, it says you ate ~2300 cals, and you're burning ~2900. Eat more, try for 3k.

Den Fisher
09-22-2004, 01:44 PM
What exactly are your goals? I assume you're trying to bulk up, and if you look at those little graphs fitday provides, it says you ate ~2300 cals, and you're burning ~2900. Eat more, try for 3k.

true, but I didn't eat supper anything yet yesterday.

And I had around 1k worth of calories from the tuna helper I ate. Then I drank water like a madman.. then had a banana.

Den Fisher
09-23-2004, 02:48 PM
Yesterday's Routine. Leg day.

Squats
225 x8
245 x6

Hack Squats
195 x8
215 x6 fell down backwards doing my last rep. :P

Leg Curls
90 x8
105 x6

Straight Legged Deadlifts
225 x8
235 x6

Calf Raises
170 x20
190 x20

Den Fisher
09-23-2004, 02:54 PM
Yesterday's meal consisted of

Meal1: 4 egg beaters, glass of milk
Meal2: Extra Hamburger Helper, 2 bottled waters
Meal3: 6 bites of peanut butter, 6 bites of 1x1 inch cheese cubes, 1 hotwing, about 4 glasses of water, Nitrean Protein shake.
Meal4: 1 3/4 cups of oatmeal (with milk added), glass of water, glass of milk.
Meal5: canned tuna, glass of water.
Meal6: 5 whole large eggs, glass of water.

Each glass of water I had was around 8 fl oz.

I ate yesterday til I could barely walk up the stairs to get a shower.. the oatmeal really put a poundin' on me.

Den Fisher
09-23-2004, 07:35 PM
http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

There's what I ate today..

But I'm about to eat 1 1/2 cups of oatmeal now.. and a protein shake

so that will be 450 calories to add to that..

And I know I didn't get all them calories right, because I have no clue how much the amount is I'm eating in school, so from my fitday thing.. add around 200-400 more calories to it..

And I should be around 3.5 calories for today.

Den Fisher
09-24-2004, 08:41 PM
Today's workout..


Military Presses
95 x8
105 x3
110 x3

Seated Dumbell Press
40 x8
45 x6

Standing Lateral Raises
12 x20

close grip bench press
95 x8
115 x6

French Press
50 x8
55 x6

Barbell Curls
70 x8
90 x6

Hammercurls
35 x10

Den Fisher
09-24-2004, 10:12 PM
My meals for today.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher&Year=2004&Month=8&Day=24

Zearoth
09-25-2004, 04:10 PM
You've got some nice numbers there, keep it up.

16 tablespoons of PB?! :omg:

Den Fisher
09-25-2004, 09:21 PM
http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher&Year=2004&Month=8&Day=25

My meals for today.

I don't really know what to eat to decrease the amount of fats in there and still maintain high calories though. :/

Den Fisher
09-26-2004, 07:45 PM
My meals for today.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

For now on you'll see it mostly like that.

I never noticed I was getting 50% of my calories from fats. :drooling:

I'll get some pics up tomorrow also.

Den Fisher
09-27-2004, 03:55 PM
pics so far.

http://img3.exs.cx/img3/4258/den.jpg
http://img3.exs.cx/img3/7315/den2.jpg
http://img3.exs.cx/img3/5996/den3.jpg

JTyrell710
09-27-2004, 04:11 PM
F man, im the same age as you, and im bigger but your still stronger, you got a better diet too, just wait till i can start workin out for real agin lol but seriously, dont worry about food quality that much, ur 15 and it look like your metabolism is pretty high, go nuts, just keep away from sugary stuff but besides that i'd say eat everything in sight, clean is good, if u can get it, but if u cant all the time then dont worry- just get those cals and you'll be straight.

Den Fisher
09-27-2004, 08:07 PM
Bench Prench
140 x7
135 x8

Incline Dumbell Press
40 x8
50 x6

Chest Dips
12
8

Chin Ups
6
6

Deadlift
225 x8
245 x6

Barbell Rows
105 x8
115 x4
120 x3

Shrugs
165 x10


Today's benching wasn't too great.. I wanted to maybe do 155 or so maybe two time, or just find out how much my max was. But I was dead-beat tired.

Barbell Rows were lower this week than last week, reason being, last week at that high weight, I wasn't getting it completely up. So I had to drop down some to do them right. :P

Deadlifts dropped 10 pounds though, only because I did 6 instead of 4 like last week. Next week I'll be doing 255 again.

Dumbell Press went up 5 pounds, but they were pretty shakey getting them up there.

Didn't get my crunches in tonight.. I'll move them to this wednesday.

My meals were pretty balanced today.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

EDIT:
Feel free to put any input in. :D

Frozenmoses
09-27-2004, 08:17 PM
Damn, you are one pecan eatin' foo'. Your diet looks good. Just keep eating and the strength will keep coming.

Den Fisher
09-29-2004, 02:19 PM
wasn't here to get yesterday's meal up. :O

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher&Year=2004&Month=8&Day=28

Den Fisher
09-29-2004, 08:18 PM
Big time decrease in squats this week from last week! oh noes!1


Squats
225 x9
235 x1 *last week I did 245 x6, I don't know what happened tonight*

Hack Squats
165 x4
185 x4
205 x4
215 x4
225 x1

Leg Curls
90 x4
100 x4
105 x4
115 x3
120 x1

Straight Legged Deadlifts
225 x8
240 x6 <-- stinkin' me.. I had a 5 plate on one side, and a 10 on the other. should've had 245 :(

Calf Raises
170 x20
190 x20

Inclined Situps
30

I overtrainned on the hack squats and leg curls a little? Or didn't I? And the squats tonight.. ouch, big decrease.. I dunno, I was just so worn out, I'd go down and my head felt like it was going to explode if I tried to do just 1 more.

Please someone reply and tell me what you think.

EDIT: It also took me an hour and forty minutes tonight. :O

Den Fisher
09-30-2004, 08:25 PM
Foods for today.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

Den Fisher
10-01-2004, 07:38 PM
Today went very well.. got in an out within' an hour and 5 minutes.. it took me 6 extra minutes, because I did my abs tonight.

Military Press in Rack
95 x8
110 x2 (had about 20-30 second breaks in between these sets, gotta gogogo)
110 x2
100 x2

Seated Dumbell Press
40 x8
45 x3
45 x3 (with about 20-40 second breaks in between the sets)

Standing Lateral Raises
12 x10
12 x5
15 x5

Narrow Grip bench Press
100 x8
115 x8

French Press
55 x8
60 x3
60 x3 (had about a 30 second break in between these sets.. maybe a lil less)

Barbell Curls
70 x8
90 x6 (did one sloppy.. so I decided to do a whole 'noter set :P)
90 x3

Hammer Curls
35 x12

Situps
35

and meals for today..
http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

Canadian Crippler
10-01-2004, 08:57 PM
Your diet and strength are very similar to mine (I think you might be a little stronger though). We're also the same age, and our weight/height is nearly identical.

To sum that up quickly... it means its on like donkey kong! :D

Good job on the lifts so far, keep it up.

Hockey66
10-02-2004, 12:18 PM
Your diet and strength are very similar to mine (I think you might be a little stronger though). We're also the same age, and our weight/height is nearly identical.

To sum that up quickly... it means its on like donkey kong! :D

Good job on the lifts so far, keep it up.

As with me, I just turned 15 last week, I'm 5'9, 160 lbs. and I've been working out for about a month.

We lift virtually the same amount of weight. On some I lift a little more and others you do, so I guess it evens out.

Anyway, great job so far, keep on goin'!

Den Fisher
10-03-2004, 09:52 AM
Thanks guys.

And I gained another pound this week. :)

Here's yesterday's meals.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher&Year=2004&Month=9&Day=2

pruneman
10-03-2004, 02:42 PM
hey man...where in Pa are you from?

Den Fisher
10-03-2004, 03:17 PM
Bedford, PA

Den Fisher
10-03-2004, 07:24 PM
Today's meals.

Looks pretty good to me, hit my mark I wanted to for the day.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher

Den Fisher
10-04-2004, 07:53 PM
Bench Prench
135 x8
145 x5

Incline Dumbell Press
45 x8
50 x6

Chest Dips
12
8

Chin Ups
6
6
3

Deadlift
225 x5
225 x4
235 x3
245 x3

Barbell Rows
105 x8
115 x6
125 x6

Shrugs
170 x11

pruneman
10-04-2004, 08:22 PM
looks like an intense session. Keep up the hard work

Canadian Crippler
10-04-2004, 08:55 PM
Nice session again man, kee pit up.

Do you mean "Press" when you say "Prench" :D?

Den Fisher
10-06-2004, 08:51 PM
lol oops^

thanks guys!

Tonight's workout.

took me 45 minutes.. had to rush because I was gettin' picked up soon or else I wouldn't of gotten to go today at all.

Squats
225 x8
235 x6

Hack Squats
195 x6
195 x4
205 x4

Leg Curls
95 x8
115 x6
120 x6

Straight Legged Deadlifts
225 x6
225 x4
235 x4

Calf Raises
160 x20
180 x20

Tonight was pretty messy.. on my squats I didn't go down THAT low, but it was maybe 3-5 inches up from where I usually hit my butt on the bench below to signal I went low enough.

My calf raises stunk.. I forgot to look at how much weight I did last week. And I did like 10 pounds lower on each set. :O

Today's and yesterdays meals I have logged in, in my sig.

BIG C
10-06-2004, 11:41 PM
Great leg session Bro! :thumbup:

Den Fisher
10-07-2004, 08:19 PM
Thanks Big C

Meals for today.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Den+Fisher&Year=2004&Month=9&Day=7

Den Fisher
10-09-2004, 10:32 PM
Friday's workout!

Military Press in Rack
95 x8
105 x3
110 x3

Seated Dumbell Press
40 x8
45 x3
45 x4

Standing Lateral Raises
12 x10
15 x5
15 x6

Narrow Grip bench Press
105 x8
120 x6

French Press
60-65 x8
65-70 x6

Barbell Curls
75 x8
95 x3
95 x3

Hammer Curls
40 x6
40 x6

Didn't get this updated in a few days.. busy with homecoming and the football games..

My meals of course, are in the sig. Don't feel I should have to post them in here everyday.

Den Fisher
10-11-2004, 07:25 PM
accidently edited this one and lost it :(

BIG C
10-11-2004, 08:41 PM
Good workout Bro!

It is better to start off light and work up!

Den Fisher
10-13-2004, 08:31 PM
Tonight's workout.

Squats
185 x8
205 x8
225 x7

Hack Squats
165 x6
185 x6
205 x5

Leg Curls
90 x8
100 x8
115 x6

Straight Legged Deadlifts
185 x5
205 x5
230 x4

Calf Raises
170 x20
195 x20

Situps
17
15


I need advice on if I should keep doing these exercises with 3 sets like this? Or go back to the 2 sets.. but the WBB Routine #1 stats 2 sets of 6-8 reps. What do you guys suggest?

Thanks for any inputs!

Den Fisher
10-15-2004, 07:55 PM
Tonight's workout..

Shoulders, biceps, triceps.

Military Press in Rack
85 x8
95 x8
105 x4
105 x2

Seated Dumbell Press
30 x8
40 x7
45 x5
45 x2

Standing Lateral Raises
12 x10
15 x5
15 x6

Narrow Grip bench Press
95 x8
105 x8
115 x7

French Press
60-65 x8
65-70 x6

Barbell Curls
45 x8
75 x8
90 x6
90 x3

Hammer Curls
35 x12

Crunches
21
21

Den Fisher
10-15-2004, 08:08 PM
Foods for today are screwed up some.. had to take some off the tuna/quaker oats/and milk. Because I jammed too much in before I went to the gym.. and I was there walking around gettin' hot.. then I just puked all over my living room floor. Which reminds me of lastnight.. I had a protein shake.. and decided to put 4 tablespoons of olive oil in it, to up my calories. And well.. I figured it wasn't gonna mix well at all. After my 3rd sip.. I just couldn't get it down.. then almost puked there. What a waste of my nitrean shake. :(

And also, I couldn't find chicken santa fay anywhere to add to my food list.. so. ::shrugs::

BIG C
10-16-2004, 12:35 AM
Nice workout Bro!

dissipate
10-18-2004, 08:07 AM
Foods for today are screwed up some.. had to take some off the tuna/quaker oats/and milk. Because I jammed too much in before I went to the gym.. and I was there walking around gettin' hot.. then I just puked all over my living room floor.
ugh.


I had a protein shake.. and decided to put 4 tablespoons of olive oil in it, to up my calories. And well.. I figured it wasn't gonna mix well at all. After my 3rd sip.. I just couldn't get it down.. then almost puked there.
!!!!!!!!!!!!!!!!!!!!!!!

good workouts though. keep it up! :spam:

Den Fisher
10-18-2004, 08:16 PM
Thanks Big C and Dissipate!


Tonight's workout.

Bench Press
95 x8
115 x8
135 x6 (that's up one from lastweek)

Incline Dumbbell Press
30 x8
40 x8
50 x5

Chest Dips
13
8

Chin Ups
6
5

Deadlift
185 x6
205 x6
235 x5-6 (I forget)

Barbell Rows
105 x8
115 x8
130 x4

Shrugs
170 x12

Thanks for any inputs.. they're always welcomed. :clap:

Zearoth
10-18-2004, 10:17 PM
Nice session! Keep up the excellent work, and the big three are looking great!

Canadian Crippler
10-18-2004, 10:28 PM
That's alot of puking Den, lol.

Good deads and shrugs man! Keep at it.

Den Fisher
10-20-2004, 08:28 PM
Thanks fellas!

Tonight's workout..

Squats
185 x8
205 x8
225 x7 (was gonna go for one more, but my face looked like it was about to explode)

Hack Squats
165 x6
185 x6
205 x6

Leg Curls
95 x8
105 x8
115 x8

Straight Legged Deadlifts
205 x8
235 x3
235 x3

Calf Raises
190 x21-25
210 x13

Inclined Situps
10

Crunches
25


Today didn't go so well.. I woke up at 4:30a.m. and had to piss.. then I couldn't get to sleep after that.. I felt too hot.. and maybe just couldn't get my mind off this girl.. but yeah, didn't sleep from then on out.. then I couldn't even finish my bowl of oatmeal (consisted of two packets).. I ate maybe half of it.. and finished my glass of milk, and felt extremely full and on the verge of pukin'.. that was the first time I ever got that full on eating so little.. then I thought all would be better by lunch.. so I got extra lasogna.. couldn't even finish my 2nd piece.. or anything else on my plate for that matter.. then when I got home.. it only got worse.. after eating a can of tuna I felt really sick.. then when I got home from the gym.. I could barely drink my protein shake.. but now I'm choppin' on some pecans and I'm not feelin' sick.. but if I am sick, atleast I'll have time to study and get my one report done for Friday.

Sorry for boring you with that story. :hello:

But yeah, what do you guys think is goin' on with me? I maybe got 2,000 cals in at most today.. and only around 130 g's of protein. :bash:

Thanks for any inputs!

Den Fisher
10-21-2004, 08:38 AM
Dang.. this really stinks.. made some oatmeal a bit ago.. and could only eat about 5-10 bites.. what's wrong with me!?

Den Fisher
10-23-2004, 08:33 PM
Friday's workout!

Military Press in Rack
95 x8
105 x6
110 x3

Seated Dumbell Press
40 x8
45 x3
45 x4

Standing Lateral Raises
12 x10
15 x5
15 x6

Narrow Grip bench Press
95 x8
105 x8
115 x6

French Press
60-65 x8
65-70 x6

Barbell Curls
75 x8
90 x5-6 (I forget)

Hammer Curls
35 x6


Welp, computer crashed.. so I won't get to update this as often. :(

Inputs always welcomed.

Canadian Crippler
10-23-2004, 10:07 PM
Good millies and BB curls! ****, I thought we were even... but your destroying me on bi's lol.

ryuage
10-24-2004, 04:45 AM
great workout den, keep it up

Zearoth
10-24-2004, 12:52 PM
Nice workout. You've got some good numbers on a lot of your exercises.

Den Fisher
11-09-2004, 06:20 PM
Hey guys.. finally got around to updating this.

Maybe I'll be able to update it more often in school now or somethin'.'

But yeah, before I started working out I've always had pretty nice sized bi's and strength with them I guess..

And as for my eating.

I'm at 161, my eating has took a drastic turn.. I'm only getting around 2000-2500 cals a day it seems.. just so sick.

And lastnight I ate almost half a gallon of rice, and two protein shakes with my creatine before I went to the gym. I forced the last shake down.. halfway to the car I puked extremely bad, the rice and water together was just flowing out like a firehose.. did it 5 massive times.. all around my yard.. what a waste.

And I just got back from a week's vacation in the bahamas.. food wasn't too great down there.. had to eat some not so good stuff (white bread, chicken wings)

And my protein intake seems to be down a bit than normally.. welp I'm off to go eat a huge chicken breast. C ya soon fellas!

Nito
11-09-2004, 07:36 PM
Nice Numbers on those excercises, your the man Den!

Canadian Crippler
11-09-2004, 09:04 PM
Welcome back Den. I think you might need to see a doctor, because this is the second time puking right? I shove down food all the time but it never seems to be a problem.

Zearoth
11-09-2004, 09:13 PM
Some of us don't have iron stomaches. :D

Hope you feel better soon. You're loooking VERY strong, keep it up bro!

Den Fisher
01-08-2005, 09:22 PM
Ok, since I have my computer up and running again I'm gonna try and keep this updated more often.

Since my last times.. my big 3 now is like this.

Bench Press
140x8
150x6
160x4
170x2

Squat My squats are somethin' around there.. I'll write them down next time.
215x8
225x8
235x8

Deadlifts These are gettin' pretty easy now.. I think next week I'll start out with 230 then 240 then 250-255.
225x8
235x8
245x8

My routine is still wannabebig #1 except I changed the muscle groups I'm working around.

Monday is: Chest / Bis
Wednesday: Back / tris / abs / lats
Friday: Legs / Shoulders

And I also replaced the hack squats with the leg press machine.

Aight, looks like I'll update this again monday. I'm extremely focused on bodybuilding more than ever now.. relationships out of the way etc.

Den Fisher
01-09-2005, 06:35 PM
Gonna keep fitday updated for now on..

Canadian Crippler
01-09-2005, 11:36 PM
Great job Den, good to see you back.

Den Fisher
01-10-2005, 07:44 PM
Tonight's chest. :|

So packed that I had to do chest dips first before my normal bench. So that might be a good reason why I was sort of worn out.


Chest Dips
25
14

Bench Press
140 x7
145 x5-6

Incline Dumbell Press
35 x8
45 x7
55 x4-5?

Incline Dumbell Curl
20 x10
25 x10
30 x10

Preacher Curl
50 x8
60 x8
60 x7-8?

Hammer Curl
35 x6 (I always use to count each time I brought one side up as one rep.. but it's a curl with each side = 1 rep.)
30 x8

Today's chest workout wasn't the best.. should've just waited 5 more minutes to get a bench. :/

And I even messed up, thought I had 150lbs. on.. but only had 145lbs.

Den Fisher
01-12-2005, 06:50 PM
Tonight's workout.

Pull ups
8
8
8

Lever Bent Over-Row
35
45
65

Deadlifts
225 x8
245 x8
265 x8

Kick Backs
15 x8
20 x8
20 x8

Bent-over Triceps Extension (Cable)
30-50 x8
30-50 x8
30-50 x8


One Armed Triceps Extension
20 x8
30 x8


I have no clue how much weight I used for them bent over triceps extension.. just looked at the plates and notched it there. And couldn't get in my shrugs or finish my one armed triceps extension because I had to go early.

Canadian Crippler
01-12-2005, 10:21 PM
GJ on the DLs.

Den Fisher
01-15-2005, 05:22 PM
Thanks CC.

Tonight's workout.

Squats
215 x8
225 x8
235 x8

Leg Press
180 x10
180 x8
200 x8

Leg Curl
100 x10
110 x8
110 x8

Straight Legged Deadlift
140 x8
140 x8
140 x8

Calf Raise
185 x20
205 x20

Standing Military Press
95 x8
100 x8
105 x6

Dumbell Press
35 x8
45 x7

Lateral Raise
15 x10
15 x10

I usually do more on dumbell press.. just that lastnight I was running out of time.. and didn't give myself a long enough rest between them sets.

Den Fisher
01-18-2005, 05:31 PM
Monday's Workout

Incline Dumbell Press
35 x8
45 x8
55 x8

Bench Press
140 x8
150 x6
160 x3

Chest Dips
23
15

Incline Dumbell Curls
25 x10
30 x10
30 x8-10

Preacher Curl
60 x10
60 x8
50 x8-10

Hammer Curls
30 x8
25 x8


k

Canadian Crippler
01-18-2005, 09:01 PM
You might wanna add weight to those dips! Good work.

Den Fisher
02-24-2005, 04:15 PM
Just wanted to update this thing.. my big 3 is now lookin' like this.

Bench: 150 x8
Squat: 250 x8
Deadlift: 315 x7

Those are my latest gains..

EDIT: I replaced my dips with flies.