PDA

View Full Version : Wanna be 1337 scary



Pages : [1] 2 3 4 5 6 7 8 9 10 11 12 13

Kiaran
10-04-2004, 12:57 AM
Got into weight lifting in early 1998 with a buddy of mine. Didn't lift very serious and definitely made little gains. Didn't pick up a weight really again until late 1999. I was finally sick of being a 5'7", 123 lb weekling. Bought a book that worked on a concept called 'micro-periodization'. Basically this was periodization done in about 1 week. Did this program on and off for about 2 years (on for about 6 weeks and off for about 2-3 weeks). I never really made great gains due to the overtraining the program delivered (I couldn't stick with it...burned me out). Tried out a few other programs dealing with low volume/high intensity and experimental routines of my own. Nothing really prevailed or stuck. Always went back to what I really started with, which was the micro-periodization program. Finally in July, 2004 I became very interested in body building.

I trained on the micro-periodization routine for about 8 straight weeks with small gains. Fed up, I went out and bought 2 books by Schwarzennegger. Read them both in about 1 week. Begain Arnold's routine for beginners. I liked it a lot. After about 1 week, I modified some things to my liking and started studying and becoming very interested in all the muscles of the body. I've been going all out with Arnold's routine for roughly 5 weeks now. I love it and have made great gains so far. Modified my diet somewhat also and this too has helped. I've gained roughly 3 pounds of lean mass in the last 5 weeks, which is pretty good for me. I study my own muscles constantly and like learning what muscles are worked on each new exercise.

Currently I weigh 144 lbs at about 9% BF (caliper tested). My ultimate goals (for now) are the following:

* Weight: 165 lbs at 9-10% BF
* Arms and calves: 18" (flexed)
* Bench Press: 285 lbs (4 reps)
* BB Bent Row: 225 lbs (4 reps)
* Squat: 315 (4 reps)
* Mil Press: 185 (4 reps)
* BB Curl: 135 (4 reps)

In my journal I want to post my routines, poundage, measurements, growth and feelings. I'm open to any feedback, good or bad and am always available to help out those in need. I will begin posting my routines, etc. tomorrow. Note that this is about 5 weeks into my current program, so I'm already seeing results.

Alke
10-04-2004, 01:33 AM
good luck mate, I saw those stats and thought WOW, then I saw those were your goals LOL.....

current stats look good, so your well on your way! stay consistant bro and itll happen, your goals look very attainable. I wouldnt worry so much abour arm size, focus on big legs first...

Kiaran
10-04-2004, 09:45 AM
Thanks man. I appreciate the feedback. What are considered good Arm to Leg proportions? Say 18" Arms flexed to 25" Thighs extended? Would that look funny?

Kiaran
10-04-2004, 02:50 PM
I wanted to make a side note of my daily (or almost daily) diet routine. Coments are welcome:

Breakfast:
- 3 Hard Boiled Eggs
- 3/4 cup oatmeal (Dry) with 1 piece of fesh fruit mixed in
- 1 cup OJ (sometimes)

Mid-Day Snack
- 1 Meat sandwhich with cheese and mayo
- 1 large non-fat yogurt drink (10g protein)
- 3-4oz vegetables

Lunch
- 1 Meath sandwhich with cheese and mayo
- 16-20 oz non-fat milk
- 4oz fruit

Dinner
- 8-10oz meat (prepared however)
- 1 large potato, pasta, or 2 cups cooked rice (prepared however)
- 4 oz vegetables
- 16oz non-fat milk

Before Bed Snack
- 2 pieces whole wheat bread w/ peanutbutter
- 8oz non-fat milk

I also drink about 78oz water throughout the day, including my workout. I have never and do not ever plan on taking any muscle growth enhancers or suppliments. I also do not take any drugs, rarely drink alcohol (1-2 drinks every 3-4 weeks), do not smoke and occasionally take a multi-vitamin.

mattburns
10-04-2004, 04:45 PM
good luck :)

are you using fitday to track your calories and such?

Alke
10-04-2004, 08:03 PM
Thanks man. I appreciate the feedback. What are considered good Arm to Leg proportions? Say 18" Arms flexed to 25" Thighs extended? Would that look funny?


hell, my legs be 25" (26 1/4 actually) and they look small. course Im 6" almost 3" and I am very critical of myself......it would depend on your indvidual height I guess. I just know I am working on my legs hard for the next 8-12 months. My upper body is cool, just need some thicker wheels if I ever even want to THINK of doing a show one day.

Kiaran
10-05-2004, 09:53 AM
I didn't have time to log in my journal yesterday's workout, so here it is today:

10/04/2004 (60-150 second rests between sets)

- BB FLAT BENCH PRESS
Warmup: 15 x 95 lbs
Set 1: 10 x 155 lbs
Set 2: 8 x 175 lbs
Set 3: 6 x 185 lbs
Set 4: 5 x 195 lbs
- BB INCLINE BENCH PRESS
Warmup: 15 x 65 lbs
Set 1: 10 x 95 lbs
Set 2: 8 x 135 lbs
Set 3: 6 x 155 lbs
Set 4: 4 x 165 lbs
- DB PULLOVERS
Set 1: 15 x 30 lbs
Set 2: 15 x 45 lbs
Set 3: 15 x 40 lbs
-CHIN-UPS
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 7 reps
Set 6: 5 reps
- BB BENT ROWS
Set 1: 15 x 65 lbs
Set 2: 12 x 95 lbs
Set 3: 8 x 115 lbs
Set 4: 6 x 135 lbs

Didn't have time to do my Deadlifts or Crunches; planning on hitting those on Thursday. Felt really good today on my bench presses. Incline went up a lot, was happy with this (finally). Was very tired on Chins and Bent Rows; probably due to the guy I had to un-pin from a failed bench press no less than 4 times...no joke. Besides this, I was satisfied with todays workout.

BIG C
10-05-2004, 09:59 AM
Nice set of pull overs Bro!

I need to add those to my workout.

geoffgarcia
10-05-2004, 10:03 AM
My ultimate goals (for now) are the following:
* Weight: 165 lbs at 9-10% BF
* Arms and calves: 18" (flexed)
* Bench Press: 285 lbs (4 reps)
* BB Bent Row: 225 lbs (4 reps)
* Squat: 315 (4 reps)
* Mil Press: 185 (4 reps)
* BB Curl: 135 (4 reps)

what are you current bicep measurements? how tall are you? your 25 right?
I could be wrong, but I think 18" biceps given your other stats/goals is unrealistic.
I'd imagine that 15.5" -> 16.25" would be more accurate given weight/bf/and various lifts. Unless your genetically predisposed to have insanely huge biceps (which is super rare)
It takes a long time and heavy lifting for biceps and triceps to grow to 18"

Kiaran
10-05-2004, 10:12 AM
Yeah, I thought about that. 18" biceps may not be acheivable at my height. Here are my current measurements:

10/02/2004

- HT: 5'7" (actually 5'6 & 3/4"...but I can get by with 5'7" ;) )
- WT: 144 lbs
- BF: 8.9 %
- AGE: 24

-ARMS
R Bicep (Flx) 13.5"
L Bicep (Flx) 13.5"
R Tricep (Ext) 12.5"
L Tricep (Ext) 12.25"
R Forearm (Flx) 12"
L Forearm (Flx) 11.375"

- LEGS
R Thigh (Ext) 22.25"
L Thigh (Ext) 22.25"
R Calve (Flx) 13.5"
L Calve (Flx) 13.5"

- TRUNK
Shoulders (Flx) 46.5"
Chest (Flx w/ Air) 41.5"
Chest (Flx w/o Air) 38"
Back (Flx) 44"
Waist (Flx B.Btn.) 30"
Glute (Rlx) 36.75"

Kiaran
10-05-2004, 10:43 AM
Nice set of pull overs Bro!

I need to add those to my workout.

Thanks man, although you may have missunderstood...it was only 1 DB placed under both hands :redface:

Nito
10-05-2004, 11:29 AM
good luck mate, I saw those stats and thought WOW, then I saw those were your goals LOL.....

current stats look good, so your well on your way! stay consistant bro and itll happen, your goals look very attainable. I wouldnt worry so much abour arm size, focus on big legs first...

hOLY **** THAt exact same thing happened to me, I said WOW very impressive, then i relized it was his goals
Lmao

Kiaran
10-05-2004, 10:00 PM
10/05/2004 (60-150 second rests between sets)

- SEATED MILITARY PRESS
Warmup: 15 x 65 lbs
Set 1: 10 x 95 lbs
Set 2: 8 x 105 lbs
Set 3: 8 x 100 lbs
Set 4: 6 x 115 lbs
- DB LATERAL RAISES
Set 1: 8 x 20s lbs
Set 2: 8 x 25s lbs
Set 3: 8 x 22s lbs
Set 4: 8 x 20s lbs
- BENT-OVER LATERAL RAISES
Set 1: 8 x 15s lbs
Set 2: 8 x 17s lbs
Set 3: 8 x 15s lbs
Set 4: 8 x 17s lbs
-BB STANDING CURLS
Warmup: 15 x 45 lbs
Set 1: 10 x 55 lbs
Set 2: 8 x 65 lbs
Set 3: 6 x 75 lbs
Set 4: 5 x 85 lbs
- DB SEATED CURLS (Alternating arms)
Set 1: 8 x 30s lbs
Set 2: 8 x 25s lbs
Set 3: 8 x 30s lbs
Set 4: 8 x 27.5s lbs
- WEIGHTED PARALLEL BAR DIPS
Set 1: 15 x BW
Set 2: 10 x 25 lbs
Set 3: 8 x 35 lbs
Set 4: 6 x 50 lbs
- EZB LYING TRICEP EXTENSION
Set 1: 15 x 35 lbs
Set 2: 10 x 55 lbs
Set 3: 8 x 65 lbs
Set 4: 6 x 75 lbs
- BB STANDING REVERSE CURLS
Set 1: 10 x 30 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 35 lbs
- BB SEATED WRIST CURLS
Set 1: 10 x 35 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Everything went really well tonight. My shoulders are dead and my left elbow is aching a little bit. I think I went too hard on my tris today; I'll let it heal up until friday. Workout took longer than I wanted, 2 hours roughly. I'll try to speed it up next time...there's a lot to do. I only do the forearm exercises once a week so my wrists don't burn out. Going to shower and go to bed now.

Alke
10-05-2004, 10:17 PM
consistant sets bro, looks good....

I assumed you were taller myself, so yeah 18" could be a stretch for the arms. my arms was almost 15 when I decided to get serious and they at 17 1/2 now in 1 1/2 years time, so hell, maybe you get close to 18 too....dedication, diet and genetics can produce some interseting results once you get bitten by the iron game.

Alke
10-05-2004, 10:19 PM
you close to repping plates on millies, you done that yet? Its quite a feeling the first time you put plates on the BB for any lift..........

then another.....

and another......

good times :D

Kiaran
10-06-2004, 10:19 AM
you close to repping plates on millies, you done that yet? Its quite a feeling the first time you put plates on the BB for any lift..........

then another.....

and another......

good times :D


Haven't done plates yet, can't wait though, probably by X-Mas I hope I will be pushin 135 on my mils and 225 on my bench...we'll see :)

Kiaran
10-07-2004, 07:07 PM
10/07/2004

Really tired today. Going to take another day off. Get my leg routine done tomorrow instead. Then I can reset my workout on Monday. Modifed some things with my entire workout today. Took out some stuff and shortened up a few exercises. Feel like I was overtraining a little bit on arms and not putting enough stuff together on my chest and back. Going to start giving myself an extra day a week rest also I think. This will put me at about 4 workouts per week instead of 5. I'll see how it works.

BIG C
10-07-2004, 08:04 PM
Nice shoulder workout!

dissipate
10-10-2004, 04:11 AM
:spam: good luck with the goals!!

ryuage
10-10-2004, 06:36 AM
yes good luck kiaran

Kiaran
10-12-2004, 11:24 AM
Finally got back to the gym this morning. Changed my workout schedule to mornings instead of evenings. Woke up at 5am, was pretty brutal today, however I think once I get in a groove it won't be so bad. My workout went fairly well. Ate a small carby snack before going, so I got there about 6am. Dragged ass most of the workout, took me 1 hour 45 minutes...which is long and irritating. I need to step it up and move a little faster; again I think this will fix itself once I get into a groove of going in the AM. Not many people were there this morning, so it was a little harder to motivate each lift. My workout went something like this:

- BB Flat Bench Press: 13x95lbs, 8x175lbs, 6x185lbs, 4x195lbs
- BB Incline Bench Press: 13x65lbs, 10x135lbs, 8x155lbs, 4x165lbs
- DB Pullover: 3x15 @ 30lbs
- Front Med Grip Chin-up: 10,10,10,10,6,4 @ BW
- BB Bent Row: 13x65lbs, 8x95lbs, 6x135lbs, 4x145lbs
- Deadlift: 10x135lbs, 6x185lbs, 4x195lbs
- Crunch: 4 sets 20-25 reps

The DB Pullovers went really well, I worked on breathing in deep and holding the stretch while laying perpendicular over a bench. When I was done, I really could feel each intercostal muscle stretched and worked good. Incline bench was good too; need to up the weight a little bit more. Flat bench press was tough today. Chins went really well, going to up the reps on my first couple sets to nail the 50 total reps in less sets. Bent rows went well too; need to up the weight on the first couple sets (warmup and set 1). Crunches were good; focused a little more on nice slow, smooth reps and holding the contraction. Deadlift was tough today also.

ryuage
10-12-2004, 11:32 AM
good session, I used to workout at 4 in the morning... you'll learn to love it once you get into the swing of things.

briancurran01
10-12-2004, 12:28 PM
hey another colorado person i am from longmont

MixmasterNash
10-12-2004, 06:40 PM
Good goals. More leg days and deads and you'll be well on your way. The only recommendation I have would be to move or drop the pullovers and start adding some weight to the chins.

Kiaran
10-14-2004, 10:43 AM
This is going to seem very fickel, however; I haven't been very happy with my workout the past few weeks and I've been a little confused from all the information I've read up on and discussed on these forums. So, I've spent the last few weeks wavering and going back in forth with crap, but I finally have created a workout that will be solid for me. I based It on the WBB routine #1 and swapped out some exercises with ones that I know give me good results. Feel free to give feedback (good/bad/brutal) please; it's much appreciated. The thing with my old routine (variation of Arnold's routine) is that it really is way too much volume, takes too long, and it doesn't really flow with a lot of scientific studies that I've read and discussed on these forums. I've also noticed that I get a little better results when I do less (less is more?). Anyhow, here it is:

3-Day Split (3-4 days/week)

WORKOUT #1 (Chest,Back,Abs)
- BB Flat Bench Press (8,6,4)
- BB Incline Bench Press (8,6)
- Wt Parallel Bar Dips (8,6)
- Chin Ups (8,6)
- BB Bent Rows (8,6,4)
- Deadlifts (8,6)
- Crunches (4x15)

WORKOUT #2 (Legs)
- BB Squats (8,6,4)
- DB Lunges (2x8)
- Cable Leg Curls (8,6,4)
- BB SL Deadlifts (8,6)
- Smith Standing Calve Raises (4x10)

WORKOUT #3 (Shoulders,Arms,Abs)
- BB Military Press (8,6,4)
- DB Lateral Raises (8,6)
- DB Bent Lateral Raises (8,6)
- BB Standing Curls (8,6,4)
- DB Seated Hammer Curls (8,6)
- EZB Laying Extension (8,6)
- Cable Pushdowns (8,6)
- Hanging Leg-Hip Raises (4x10)

The way I figure, I should be able to complete each one of these workouts inside 1 hour, which is nice.

Kiaran
10-15-2004, 10:35 AM
10/15/2004

Had a pretty good leg workout last night. Completed in about 1 hour, which was good, I think I could step it up a little bit. Workout went like this:

- BB SQUATS
Warmup: ~10 x 135
Set 1: 8 x 185 lbs*
Set 2: 6 x 205 lbs*
Set 3: 4 x 235 lbs

- DB LUNGES
Set 1: 8 x 35s* (8 reps per leg w/ 2 35 lb DBs)
Set 2: 8 x 35s*

- CABLE LEG CURLS
Warmup: ~15 x 30 lbs
Set 1: 10 x 70 lbs*
Set 2: 6 x 90 lbs
Set 3: 5 x 90 lbs*

- BB SL DEADS
Warmup: ~10 x 45 lbs
Set 1: 10 x 135 lbs*
Set 2: 9 x 155 lbs*

- SMITH CALVE RAISES
Set 1: 10 x 160 lbs*
Set 2: 10 x 230 lbs
Set 3: 10 x 180 lbs

* Need to increase poundage next time.

Kiaran
10-15-2004, 04:00 PM
Bought a digital camera the other day, so hopefully I'll be able to get some pics up here within the next week.

ryuage
10-15-2004, 05:24 PM
nice workout, will be looking forward to them pics!

Kiaran
10-22-2004, 11:47 AM
Digital camera came in yesterday, finally. I'll have to get some pictures up here next week I hope. Very exciting...

On another note, I've decided that I'm not happy with morning routines and not happy with my 'new' routine I created. I'm going back to my original Arnold routine that worked. Why in god's name I switched and tried something else is beyond me. I think my brain must be damaged and I am always trying to perfect sh*t. Anyway I should have never waivered. This week has been a lousy lifting week, too much going on and haven't had time to get to the gym. I'm going to go tonight and tomorrow (even though I hate lifting on the weekends). I'm switching my routine back up to evenings/late afternoons too. It's official that I don't function well in the morning and also I enjoy the motivational company of all the other body builders in the evening. I'm going to stick with my modified Arnold routine for the next several months and see where it takes me. Anybody else have a problem with always trying to modify your routine and end up breaking it? lol...

Kiaran
10-23-2004, 04:51 PM
10/22/2004

BB SEATED MIL PRESS
- Warmup: 15 x 45 lbs
- Set 1: 10 x 85 lbs
- Set 2: 8 x 95 lbs
- Set 3: 7 x 95 lbs
- Set 4: 4 x 105 lbs

DB LATERAL RAISE
- Set 1: 8 x 20s
- Set 2: 8 x 25s
- Set 3: 8 x 22s
- Set 4: 8 x 20s

DB BENT OVER LATERAL RAISE
- Set 1: 8 x 15s
- Set 2: 8 x 17s
- Set 3: 8 x 17s
- Set 4: 8 x 17s

BB STANDING CURL
- Warmup: 15 x 40 lbs
- Set 1: 10 x 70 lbs
- Set 2: 7 x 75 lbs
- Set 3: 5 x 80 lbs
- Set 4: 4 x 85 lbs

DB SEATED CURL (Alt.)
- Set 1: 8 x 27s
- Set 2: 8 x 27s
- Set 3: 8 x 22s
- Set 4: 8 x 20s

WT PARALLEL BAR DIP
- Warmup: 15 x BW
- Set 1: 10 x BW + 25 lbs
- Set 2: 8 x BW + 35 lbs
- Set 3: 6 x BW + 50 lbs

EZB LYING TRICEP EXTENSION
- Set 1: 8 x 65 lbs
- Set 2: 8 x 65 lbs
- Set 3: 8 x 65 lbs

BB REVERSE CURL
- Set 1: 10 x 30 lbs
- Set 2: 10 x 45 lbs
- Set 3: 10 x 40 lbs

BB WRIST CURL
- Set 1: 15 x 40 lbs
- Set 2: 15 x 40 lbs
- Set 3: 15 x 35 lbs
- Set 4: 15 x 30 lbs

HANGING LEG/HIP RAISE
- Set 1: 10 x BW
- Set 2: 10 x BW
- Set 3: 8 x BW


Workout went super good. It was nice to get back into my routine.

ryuage
10-24-2004, 04:37 AM
great workout, keep it up :thumbup:

Top Speed
10-24-2004, 10:07 AM
Nice Workout man. Are you bulking?

Kiaran
10-24-2004, 01:55 PM
Yep, currently bulking.

Kiaran
10-25-2004, 10:03 PM
10/25/2004

BB SQUATS
- Warmup: 20 x 115 lbs
- Set 1: 10 x 185 lbs
- Set 2: 8 x 215 lbs
- Set 3: 5 x 225 lbs
- Set 4: 4 x 235 lbs

BB LUNGES (IN PLACE)
- Set 1: 10 x 65 lbs
- Set 2: 10 x 55 lbs
- Set 3: 10 x 45 lbs

CABLE LAYING LEG CURLS
- Warmup: 20 x 30 lbs
- Set 1: 10 x 60 lbs
- Set 2: 8 x 80 lbs
- Set 3: 6 x 90 lbs

SMITH STANDING CALF RAISES
Set 1: 15 x 90 lbs
Set 2: 15 x 180 lbs
Set 3: 15 x 160 lbs
Set 4: 15 x 140 lbs
Set 5: 15 x 110 lbs

BB STRAIGHT LEGGED DEADLIFTS
Set 1: 10 x 95 lbs
Set 2: 6 x 135 lbs
Set 3: 4 x 175 lbs

BB GOOD MORNINGS
Set 1: 10 x 65 lbs
Set 2: 6 x 85 lbs
Set 3: 4 x 105 lbs


My legs == owned. Besides that, workout was good; got pretty nausiated on my squats...pushed hard.

Kiaran
10-27-2004, 03:46 PM
10/26/2004


BB FLAT BENCH PRESS
- Warmup: 15 x 95 lbs
- Set 1: 10 x 165 lbs
- Set 2: 8 x 175 lbs
- Set 3: 6 x 185 lbs
- Set 4: 4 x 205 lbs

BB INCLINE BENCH PRESS
- Warmup: 15 x 85 lbs
- Set 1: 10 x 115 lbs
- Set 2: 6 x 135 lbs
- Set 3: 6 x 135 lbs
- Set 4: 3 x 155 lbs

DB PULLOVERS
- Set 1: 15 x 30 lbs
- Set 2: 15 x 30 lbs
- Set 3: 15 x 30 lbs

MEDIUM GRIP CHINS
- Set 1: 10 x BW
- Set 2: 10 x BW
- Set 3: 10 x BW
- Set 4: 10 x BW
- Set 5: 5 x BW
- Set 6: 5 x BW

BB BENT ROWS
- Warmup: 15 x 65 lbs
- Set 1: 12 x 95 lbs
- Set 2: 8 x 115 lbs
- Set 3: 0 x 135 lbs

Worked extra hard on my flat bench. Finally crossed the 200+ mark, so that was good. I was very exauhsted after flat bench so incline suffered. Chinups went really good too, but bent rows were not so good. My legs and lower back were so tired and sore from my previous workout that it basically stunted my bent rows. This made me also think that perhaps I should just toss out bent rows, seeing that I usually do close to my body weight on the last set; this is pretty much too heavy for my lower back to hang in there. I end up working my lower back more than my upper back just stabalizing myself. I think I will give single arm rows, T-Bar rows or seated cable rows a run. I like the seated cable rows, so I'll probably do those. Afterall, I already do GMs and SLDLs on my leg day, so my lower back doesn't need anymore work. Besides this, everything went well.

Top Speed
10-27-2004, 06:46 PM
10/26/2004


BB FLAT BENCH PRESS
- Warmup: 15 x 95 lbs
- Set 1: 10 x 165 lbs
- Set 2: 8 x 175 lbs
- Set 3: 6 x 185 lbs
- Set 4: 4 x 205 lbs

BB INCLINE BENCH PRESS
- Warmup: 15 x 85 lbs
- Set 1: 10 x 115 lbs
- Set 2: 6 x 135 lbs
- Set 3: 6 x 135 lbs
- Set 4: 3 x 155 lbs

DB PULLOVERS
- Set 1: 15 x 30 lbs
- Set 2: 15 x 30 lbs
- Set 3: 15 x 30 lbs

MEDIUM GRIP CHINS
- Set 1: 10 x BW
- Set 2: 10 x BW
- Set 3: 10 x BW
- Set 4: 10 x BW
- Set 5: 5 x BW
- Set 6: 5 x BW

BB BENT ROWS
- Warmup: 15 x 65 lbs
- Set 1: 12 x 95 lbs
- Set 2: 8 x 115 lbs
- Set 3: 0 x 135 lbs

Worked extra hard on my flat bench. Finally crossed the 200+ mark, so that was good. I was very exauhsted after flat bench so incline suffered. Chinups went really good too, but bent rows were not so good. My legs and lower back were so tired and sore from my previous workout that it basically stunted my bent rows. This made me also think that perhaps I should just toss out bent rows, seeing that I usually do close to my body weight on the last set; this is pretty much too heavy for my lower back to hang in there. I end up working my lower back more than my upper back just stabalizing myself. I think I will give single arm rows, T-Bar rows or seated cable rows a run. I like the seated cable rows, so I'll probably do those. Afterall, I already do GMs and SLDLs on my leg day, so my lower back doesn't need anymore work. Besides this, everything went well.

God Damn good **** on the bench man. What do you think your 1 rep max is?

Kiaran
10-27-2004, 08:58 PM
Not sure. I'm pretty sure I could pound out 225 one full controlled rep. At my best educated guess, I think my 1RM is about 230 lbs, but that's all bullsh*t until I prove it :) Thanks for the complements man.

ryuage
10-28-2004, 06:26 AM
great job on the bench kiaran

Kiaran
10-29-2004, 11:47 AM
Took my photos last night. Will have them posted hopefully this weekend when I get some time to resize them as they are all sorts of huge. I wanted to post my thoughts on them though. I'm a little dissappointed, as I thought I was more developed than they show. At the same time, this is good because it really gave me a chance to step outside of my eyeballs and see myself in third person. I think the flash on the camera also hides small details, but no matter...that's besides the point. List of improvements I need to make, in order of need from top to bottom:

Legs - Scrawny; needs much more mass in quads and calves
Biceps - Short; Needs more peak/height, good on width
Chest - Still Flat; Needs more mass, but coming along
Upper Back - Needs some more width in the lats, and more thickness

Best features are definitely my shoulders, folowed by my triceps. Photos will be posted soon; going to make them fairly small so I don't chew up bandwidth.

Kiaran
10-29-2004, 08:32 PM
10/29/2004

BB SEATED MILITARY PRESS
Warmup: 15 x 45 lbs
Set 1: 10 x 85 lbs
Set 2: 8 x 95 lbs
Set 3: 9 x 95 lbs
Set 4: 7 x 105 lbs

DB STANDING LATERAL RAISES
Set 1: 8 x 20s
Set 2: 8 x 25s
Set 3: 8 x 25s
Set 4: 8 x 25s

DB SEATED BENT LATERAL RAISES
Set 1: 8 x 15s
Set 2: 8 x 20s
Set 3: 8 x 20s
Set 4: 8 x 20s

BB STANDING CURLS
Warmup: 15 x 40 lbs
Set 1: 10 x 65 lbs
Set 2: 8 x 70 lbs
Set 3: 6 x 80 lbs
Set 4: 4 x 90 lbs

DB SEATED HAMMER CURLS
Set 1: 8 x 22s
Set 2: 8 x 27s
Set 3: 9 x 25s
Set 4: 8 x 25s

WT PARALLEL BAR DIPS
Warmup: 15 x BW
Set 1: 10 x BW + 25 lbs
Set 2: 8 x BW + 35 lbs
Set 3: 6 x BW + 50 lbs

EZB LAYING EXTENSIONS
Set 1: 8 x 65 lbs
Set 2: 8 x 65 lbs
Set 3: 8 x 65 lbs

BB STANDING REVERSE CURL
Set 1: 10 x 30 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 40 lbs

BB SEATED WRIST CURL
Set 1: 15 x 30 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 40 lbs
Set 4: 15 x 35 lbs

Canadian Crippler
10-29-2004, 10:08 PM
I like the new format, :-P. Nice work.

Hey for the Smith Calf Raises... what do you stand on?

Kiaran
10-30-2004, 12:25 AM
Thanks, just thought it'd be more legible that way. I stand on a wooden block about 5" off the ground when I do my calve raises.

Kiaran
10-30-2004, 12:45 AM
OK, here are the photos I promised...hopefully they work. If they are chewing up too much bandwidth or anything, post me and I'll take them down. Shouldn't be too bad, i think it's about 125K for all...which is less than most of the web page in itself. Enjoy, and feel free to critique :)

Ğragons
10-30-2004, 01:15 AM
Yeah, I thought about that. 18" biceps may not be acheivable at my height. Here are my current measurements:

at your weight i dont know any guy with 18" biceps :p

and 4 in the morning.... are u crazy? :p

ryuage
10-30-2004, 08:17 AM
great progress so far kiaran.

Top Speed
10-30-2004, 09:12 AM
Looking solid

BIG C
10-30-2004, 10:09 AM
Looking solid
:withstupi

Kiaran
10-30-2004, 05:14 PM
Current Measurements 10/30/2004

HT 5' 6¾"
WT 146 lbs
BF 10.3 %

ARMS
R Bicep (Flx) 14"
L Bicep (Flx) 13.75"
R Forearm (Flx) 12"
L Forearm (Flx) 11.625"

LEGS
R Thigh (Ext) 22.375"
L Thigh (Ext) 22.25"
R Calve (Flx) 13.625"
L Calve (Flx) 13.875"

TRUNK
Shoulders (Flx) 47.5"
Chest (Flx w/ Air) 42.25"
Back (Flx) 44.5"
Waist (Flx B.Btn.) 31"
Neck (Rlx) 15.75"

Kiaran
11-02-2004, 09:50 AM
11/01/2004

Leg workout went really well yesterday. I increased on all my exercises. I pushed pretty hard on everything too. Legs feel good today.

BB SQUATS
Warmup: 20 x 115 lbs
Set 1: 10 x 185 lbs
Set 2: 8 x 205 lbs
Set 3: 6 x 225 lbs
Set 4: 4 x 245 lbs

BB LUNGES
Set 1: 10 x 45 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 85 lbs

CABLE LAYING LEG CURLS
Warmup: 20 x 40 lbs
Set 1: 10 x 70 lbs
Set 2: 8 x 80 lbs
Set 3: 6 x 90 lbs

SMITH STANDING CALF RAISES
Set 1: 15 x 90 lbs
Set 2: 15 x 180 lbs
Set 3: 15 x 180 lbs
Set 4: 15 x 160 lbs
Set 5: 15 x 160 lbs

BB SL DEADLIFT
Set 1: 10 x 135 lbs
Set 2: 6 x 165 lbs
Set 3: 4 x 205 lbs

BB GOODMORNINGS
Set 1: 10 x 75 lbs
Set 2: 6 x 95 lbs
Set 3: 4 x 115 lbs

Kiaran
11-02-2004, 10:55 PM
11/02/2004

Things went awsome tonight. Bench press went a little better than last week and incline was tons better. Cable rows went well, need to practice my form on them a little more. Deads went really well and I managed to pull out 3 reps of 225.

BB FLAT BENCH PRESS
Warmup: 15 x 95 lbs
Set 1: 10 x 165 lbs
Set 2: 8 x 175 lbs
Set 3: 6 x 185 lbs
Set 4: 4 x 205 lbs

BB INCLINE BENCH PRESS
Warmup: 15 x 65 lbs
Set 1: 10 x 95 lbs
Set 2: 8 x 135 lbs
Set 3: 6 x 155 lbs
Set 4: 3 x 175 lbs

DB PULLOVERS
Set 1: 15 x 30 lbs
Set 2: 15 x 35 lbs
Set 3: 15 x 35 lbs

MEDIUM GRIP CHIN UPS
Set 1: 12 x BW
Set 2: 10 x BW
Set 3: 10 x BW
Set 4: 10 x BW
Set 5: 8 x BW

CABLE SEATED ROWS
Warmup: 15 x 50 lbs
Set 1: 12 x 70 lbs
Set 2: 8 x 100 lbs
Set 3: 6 x 125 lbs

BB DEADLIFTS
Set 1: 10 x 165 lbs
Set 2: 6 x 205 lbs
Set 3: 3 x 225 lbs

CRUNCHES
5 Sets of 30 reps

Kiaran
01-10-2005, 10:27 AM
Well, I'm finally back after a long break. Took just about 2 months off. This was due to a chain of events. Work got really busy and required me to work late often; took on some new projects too; girlfriend needed more quality time; hate going to the gym late at night or early in the morning; started eating like a wuss again; got lazy; got used to being lazy again; played a lot of video games; lost weight; got pissed; now I'm back and don't plan on taking that long of a break for a long time. Anyhow, I got back into the gym during the last week of 2004. Made it there 2 times (which sucked). Got back in the groove of things finally last week (making it to the gym 4 times). I've lost a lot of endurance, my muscles gave out very quickly and I was very sore. Legs are finally healed up today (5 days later). Besides lifting less weight and not being able to push as hard due to the lack of endurance right now, I'm very happy to be back. I don't ever want to take that long of a break again. It's depressing to have to go back to a weight that you know you've lifted more than. Was a reality check for me anyhow. I'll record my workouts from last week in here a little later, need to get back to work for now :)

Kiaran
01-11-2005, 09:02 PM
Sunday, January 5th, 2005 - Legs

Squats
95x20 / 135x10 / 135x8 / 155x6 / 185x4

BB Lunges
45x10 / 45x8 / 55x8 / 65x6

Cable Leg Curls
30x20 / 50x10 / 50x8 / 60x6

SL Deads
95x10 / 95x10

Smith Calf Raises
90x15 / 140x10 / 180x8 / 230x7

Crunches
BWx25 / BWx25 / BWx25

Kiaran
01-11-2005, 09:11 PM
01/06/2005

BB BENCH PRESS
Set 1: 15 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 155 lbs
Set 4: 6 x 165 lbs
Set 5: 4 x 185 lbs (FAILED)

BB INCLINE BENCH PRESS
Set 1: 10 x 95 lbs
Set 2: 8 x 105 lbs
Set 3: 6 x 115 lbs
Set 4: 4 x 135 lbs

PARALLEL BAR DIPS
Set 1: 15 x BW
Set 2: 10 x BW + 10 lbs
Set 3: 8 x BW + 20 lbs (FAILED)

CHIN UPS
Set 1: 10 x BW
Set 2: 10 x BW
Set 3: 10 x BW (FAILED)
Set 4: 10 x BW (FAILED)

CLOSE GRIP CHINS
Set 1: 10 X BW (FAILED)
Set 2: 10 X BW (FAILED)
Set 3: 10 X BW (FAILED)
Set 4: 10 X BW (FAILED)

T-BAR ROWS
Set 1: 15 X BAR
Set 2: 12 x 45 lbs
Set 3: 8 x 55 lbs
Set 4: 6 x 55 lbs

INCLINE SITUPS
Set 1: 25 reps
Set 2: 25 reps (FAILED)
Set 3: -
Set 4: -

Kiaran
01-11-2005, 09:22 PM
01/09/2005

SMITH SHOULDER PRESSES
Set 1: 15 x 40 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 8 x 50 lbs
Set 5: 6 x 90 lbs (FAILED)

DB LATERAL RAISES
Set 1: 8 x 17s (lbs)
Set 2: 8 x 20s (lbs)
Set 3: 8 x 20s (lbs)
Set 4: 8 x 15s (lbs)

DB BENT LATERAL RAISES
Set 1: 8 x 10s (lbs)
Set 2: 8 x 15s (lbs)
Set 3: 8 x 17s (lbs) (FAILED)
Set 4: 8 x 10s (lbs)

DB SHRUGS
Set 1: 10 x 40s (lbs)
Set 2: 10 x 55s (lbs)
Set 3: 10 x 45s (lbs)

BB STANDING CURLS
Set 1: 15 X 30 lbs
Set 2: 10 X 45 lbs
Set 3: 8 X 50 lbs
Set 4: 6 X 55 lbs
Set 5: 4 X 60 lbs

DB CONCENTRATION CURLS
Set 1: 8 X 15s (lbs)
Set 2: 8 x 17s (lbs)
Set 3: 8 x 15s (lbs)
Set 4: 8 x 15s (lbs)

EZB LAYING EXTENSIONS
Set 1: 15 X 15 lbs
Set 2: 10 X 35 lbs
Set 3: 8 X 55 lbs
Set 4: 6 X 55 lbs

CABLE PRESSDOWNS
Set 1: 8 X 80 lbs
Set 2: 8 X 80 lbs
Set 3: 8 X 90 lbs

BB WRIST CURLS
Set 1: 10 X 20 lbs
Set 2: 10 X 30 lbs
Set 3: 10 X 40 lbs
Set 4: 10 X 40 lbs

BB REVERSE CURLS
Set 1: 10 X 30 lbs
Set 2: 10 X 40 lbs
Set 3: 10 X 30 lbs

HANGING LEG RAISES
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps (FAILED)

Kiaran
01-11-2005, 09:25 PM
01/10/2005

BB SQUATS
Set 1: 20 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 155 lbs
Set 4: 6 x 185 lbs
Set 5: 4 x 205 lbs

BB LUNGES
Set 1: 10 x 45 lbs
Set 2: 8 x 55 lbs
Set 3: 8 x 55 lbs
Set 4: 6 x 65 lbs

CABLE LEG CURLS
Set 1: 20 x 30 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 6 x 60 lbs

BB SL DEADLIFTS
Set 1: 10 x 95 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs

SMITH STANDING CALF RAISES
Set 1: 15 x 90 lbs
Set 2: 10 x 160 lbs
Set 3: 8 x 210 lbs
Set 4: 7 x 210 lbs

CRUNCHES
Set 1: 25 crunches
Set 2: 25 crunches
Set 3: 25 crunches

Kiaran
01-11-2005, 09:28 PM
01/11/2005

BB BENCH PRESS
Set 1: 15 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 155 lbs
Set 4: 6 x 175 lbs
Set 5: 4 x 185 lbs

BB INCLINE BENCH PRESS
Set 1: 10 x 95 lbs
Set 2: 8 x 105 lbs
Set 3: 6 x 115 lbs
Set 4: 4 x 135 lbs

PARALLEL BAR DIPS
Set 1: 15 x BW
Set 2: 10 x BW + 10 lbs
Set 3: 8 x BW + 20 lbs (FAILED)

CHIN UPS
Set 1: 10 x BW
Set 2: 10 x BW
Set 3: 10 x BW (FAILED)
Set 4: 10 x BW (FAILED)

CLOSE GRIP CHINS
Set 1: 10 X BW (FAILED)
Set 2: 10 X BW (FAILED)
Set 3: 10 X BW (FAILED)
Set 4: 10 X BW (FAILED)

T-BAR ROWS
Set 1: 15 X BAR
Set 2: 12 x 45 lbs
Set 3: 8 x 55 lbs
Set 4: 6 x 65 lbs

INCLINE SITUPS
Set 1: 25 reps (FAILED)
Set 2: 25 reps (FAILED)
Set 3: -
Set 4: -

TTT
01-12-2005, 01:59 AM
Good work there man. Hope it all comes back soon!
And thanks for your help way back in October when I joined (with the squatting questions)... I'm really enjoying them.

Good luck!

Kiaran
01-12-2005, 08:55 AM
TTT: Glad to hear about the Squats. They can be very useful when you finally master the form. Thanks for the encouragement, I'm sure I'll be back in my groove in a month or so. Right now it's going to take a lot of food, water, sleep and iron to keep me growin...

Kiaran
01-14-2005, 12:00 AM
01/13/2005

SMITH SHOULDER PRESSES
Set 1: 15 x 40 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 90 lbs
Set 4: 8 x 90 lbs (FAILED)
Set 5: 6 x 100 lbs (FAILED)

DB LATERAL RAISES
Set 1: 8 x 17s (lbs)
Set 2: 8 x 22s (lbs)
Set 3: 8 x 20s (lbs)
Set 4: 8 x 17s (lbs)

BB STANDING CURLS
Set 1: 15 X 30 lbs
Set 2: 10 X 50 lbs
Set 3: 8 X 55 lbs
Set 4: 6 X 60 lbs
Set 5: 4 X 70 lbs

DB CONCENTRATION CURLS
Set 1: 8 X 17s (lbs)
Set 2: 8 x 20s (lbs)
Set 3: 8 x 20s (lbs)
Set 4: 8 x 20s (lbs)

WEIGHTED PARALLEL BAR DIPS
Set 1: 15 X BW
Set 2: 10 X BW + 10 lbs
Set 3: 8 X BW + 25 lbs
Set 4: 6 X BW + 35 lbs

EZB LAYING EXTENSIONS
Set 1: 15 X 35 lbs
Set 2: 10 X 55 lbs
Set 3: 8 X 65 lbs

BB WRIST CURLS
Set 1: 10 X 30 lbs
Set 2: 10 X 40 lbs
Set 3: 10 X 40 lbs
Set 4: 10 X 45 lbs

BB REVERSE CURLS
Set 1: 10 X 40 lbs
Set 2: 10 X 40 lbs
Set 3: 10 X 35 lbs

INCLINE LEG RAISES
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

TTT
01-14-2005, 01:15 AM
Those dips are massive man. Keep it up.

Kiaran
01-14-2005, 08:26 PM
01/14/2005

BB SQUATS
Set 1: 20 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 165 lbs
Set 4: 6 x 185 lbs
Set 5: 4 x 205 lbs

BB LUNGES
Set 1: 10 x 45 lbs
Set 2: 8 x 65 lbs
Set 3: 8 x 65 lbs
Set 4: 6 x 75 lbs

CABLE LEG CURLS
Set 1: 20 x 30 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 60 lbs
Set 4: 6 x 70 lbs

BB GOOD MORNINGS
Set 1: 10 x 45 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 75 lbs

SMITH STANDING CALF RAISES
Set 1: 15 x 110 lbs
Set 2: 10 x 210 lbs
Set 3: 8 x 230 lbs
Set 4: 7 x 230 lbs

CRUNCHES
Set 1: 25 crunches
Set 2: 25 crunches
Set 3: 25 crunches

TTT
01-14-2005, 08:59 PM
Do you do your smith calf raises with anything under your feet? Or just the flat floor?

Kiaran
01-15-2005, 01:03 AM
I use a wooden block, about 6" off the floor.

TTT
01-15-2005, 01:52 AM
cool. I might try those for my standing calf raises, the machine in the gym I'm at now is non-adjustable, so I can't get under it after doing squats etc. Plus I have trouble balancing on a ledge with barbells.

Kiaran
01-15-2005, 10:47 AM
Nice, yeah I really like them. I don't like most other calf raise machines, so the other option for me is to do standing one-legged calf raises with a dumbbell in my hand.

Kiaran
01-15-2005, 10:54 AM
Weighed in this morning (Saturday). Lost weight; however, I'm not actually upset. I lifted 5 times last week and ate alright. I admit I was lazy and didn't go grocery shopping when I should have and missed out on a whole bunch of meals and didn't drink nearly as much milk as I usually do. So...going grocery store hunting today and loading up for next week. The weight that fell off was actually good weight though, it was definitely fat. I've increased on all my lifts this week, which rocks. Still not back to my old numbers, but it's coming. I also had my body fat measured this morning. It came in right about 9.2%, which is good. This is down from what it was, so I can't complain. Although, I want it to go up as I bulk, so my body has plenty to work with.

Kiaran
01-17-2005, 08:24 PM
01/17/2005

BB BENCH PRESS
Set 1: 15 x 95 lbs
Set 2: 10 x 155 lbs
Set 3: 8 x 175 lbs
Set 4: 6 x 185 lbs
Set 5: 4 x 185 lbs

BB INCLINE BENCH PRESS
Set 1: 10 x 95 lbs
Set 2: 8 x 115 lbs
Set 3: 6 x 135 lbs
Set 4: 4 x 145 lbs

CHIN UPS
Set 1: 10 x BW
Set 2: 10 x BW
Set 3: 10 x BW
Set 4: 10 x BW

T-BAR ROWS
Set 1: 15 X BAR
Set 2: 12 x 45 lbs
Set 3: 8 x 70 lbs
Set 4: 6 x 80 lbs

BB DEADLIFTS
Set 1: 10 X 135 lbs
Set 2: 6 x 205 lbs
Set 3: 4 x 255 lbs

INCLINE SITUPS
Set 1: 15 reps
Set 2: 15 reps
Set 3: -
Set 4: -

TTT
01-17-2005, 10:03 PM
Nice volume in the chinup department!

Kiaran
01-18-2005, 09:27 PM
01/18/2005

SMITH SHOULDER PRESSES
Set 1: 15 x 40 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 90 lbs
Set 4: 8 x 90 lbs (FAILED)
Set 5: 6 x 100 lbs (FAILED)

DB LATERAL RAISES
Set 1: 8 x 17s (lbs)
Set 2: 8 x 22s (lbs)
Set 3: 8 x 22s (lbs)
Set 4: 8 x 20s (lbs)

BB STANDING CURLS
Set 1: 15 X 35 lbs
Set 2: 10 X 50 lbs
Set 3: 8 X 60 lbs
Set 4: 6 X 70 lbs
Set 5: 4 X 85 lbs

DB CONCENTRATION CURLS
Set 1: 8 X 20s (lbs)
Set 2: 8 x 22s (lbs)
Set 3: 8 x 25s (lbs)
Set 4: 8 x 27s (lbs)

WEIGHTED PARALLEL BAR DIPS
Set 1: 15 X BW
Set 2: 10 X BW + 25 lbs
Set 3: 8 X BW + 35 lbs
Set 4: 6 X BW + 50 lbs

EZB LAYING EXTENSIONS
Set 1: 15 X 35 lbs
Set 2: 10 X 55 lbs
Set 3: 8 X 65 lbs (FAILED)

BB WRIST CURLS
Set 1: 10 X 40 lbs
Set 2: 10 X 50 lbs (FAILED)
Set 3: 10 X 45 lbs
Set 4: 10 X 45 lbs

BB REVERSE CURLS
Set 1: 10 X 40 lbs
Set 2: 10 X 40 lbs
Set 3: 10 X 40 lbs

INCLINE LEG RAISES
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: -

Kiaran
01-21-2005, 01:22 AM
01/20/2005

BB SQUATS
Set 1: 20 x 95 lbs
Set 2: 10 x 165 lbs
Set 3: 8 x 185 lbs
Set 4: 6 x 225 lbs
Set 5: 4 x 255 lbs (FAILED)

BB LUNGES
Set 1: 10 x 45 lbs
Set 2: 8 x 65 lbs
Set 3: 8 x 65 lbs
Set 4: 6 x 75 lbs

CABLE LEG CURLS
Set 1: 20 x 30 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 65 lbs
Set 4: 6 x 70 lbs

BB GOOD MORNINGS
Set 1: 10 x 65 lbs
Set 2: 10 x 85 lbs
Set 3: 10 x 95 lbs

SMITH STANDING CALF RAISES
Set 1: 15 x 160 lbs
Set 2: 10 x 230 lbs
Set 3: 8 x 250 lbs
Set 4: 8 x 260 lbs

CRUNCHES
Set 1: 25 crunches
Set 2: 25 crunches
Set 3: 25 crunches
Set 4: 25 crunches

Kiaran
01-21-2005, 10:21 PM
BB BENCH PRESS
Set 1: 15 x 95 lbs
Set 2: 10 x 155 lbs
Set 3: 8 x 175 lbs
Set 4: 6 x 185 lbs
Set 5: 4 x 205 lbs (FAILED)

BB INCLINE BENCH PRESS
Set 1: 10 x 95 lbs
Set 2: 8 x 115 lbs
Set 3: 6 x 135 lbs
Set 4: 4 x 155 lbs

CHIN UPS
Set 1: 10 x BW
Set 2: 10 x BW
Set 3: 10 x BW
Set 4: 10 x BW

T-BAR ROWS
Set 1: 15 X 25 lbs
Set 2: 12 x 70 lbs
Set 3: 8 x 90 lbs
Set 4: 6 x 100 lbs

INCLINE SITUPS
Set 1: 15 reps
Set 2: 15 reps
Set 3: -
Set 4: -

Kiaran
01-22-2005, 12:39 PM
Weighed in this morning about 8am. Gained 2 lbs this week. Pretty happy about this, however i just want to keep going. Most of my lifts came up pretty good this week. My elbow was givin me hell last night, i think it needs some rest. I'll hit the gym again on Monday. It's going to be hard to lift next week because i'll be in Pennsylvania with my girlfriend. Her grandmother is passing away so it'll be a difficult time. First thing I'm doing when we arrive is looking for a local gym though. I won't be able to post again until about January 31st :(

Anyhow, some thoughts:

I am going to finally cave in and buy some Whey when i get back. I've decided that I would like a little bit better source of protien that has less fat and cholesterol than my eggs. So I can substitute the Whey for my eggs when I feel like it. I can also get a little more protien before bed this way too. Anybody know of a good brand of Whey?

Eating went pretty well this week. I want to get a little more food in my next week and from there on too. I also want to get more fruits and veggies in me or find a good Multi Vitamin. Anybody know of a good one? I also want to try and get more water down, I don't feel like I drink quite as much as I should.

My lifts were all pretty good this week. I really want to hit the 225 mark on my bench. Right now I can do 205 for two good controlled full reps. I also want to hit 275 on my squats. I attempted 255 and had one slow full rep before I had to stop. My legs are pretty sore today.

I am debating whether I should go back to BB Seated Shoulder Press instead of the Smith Seated Shoulder Press. The thing I find really wierd about the Smith machine is that there is almost no negative on the movement because the machine just sort of glides along. Also as you push up it sort of gathers false momentum and tries to keep going for you. It's very different. Anybody have some thoughts on this? I also wonder if I am doing enough work for my back? Maybe I should add another exercise. I only do my GoodMornings and Deads once per week. So if I am on my second cycle of the week, and I already hit up Deads and GMs, I'll skip them that day. I just don't want to over do it on my lower back.

TTT
01-22-2005, 02:45 PM
Yeah I hate the smith machine for anything other than calf raises now. Unless you do about 5-second reps, it just has too much momentum because of the counter-weight, or something.

As for the back, check out WBB1, I've made gains from it already, and I've only been doing it for about 2 weeks.

Kiaran
01-22-2005, 10:10 PM
Okay, I'll check it out T. Thanks for the response man!

TTT
06-02-2005, 06:00 AM
Hey man, what's up?

Kiaran
08-30-2005, 02:53 PM
SQUATS
Set 1: 12 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 155 lbs
Set 4: 6 x 185 lbs
Set 5: 4 x 185 lbs
Set 6: 2 x 215 lbs

LEG EXTENSIONS
Set 1: 10 x 85 lbs
Set 2: 8 x 105 lbs
Set 3: 6 x 135 lbs

LEG CURLS
Set 1: 10 x 65 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 90 lbs

GOODMORNINGS
Set 1: 10 x 65 lbs
Set 2: 8 x 95 lbs
Set 3: 6 x 95 lbs

STANDING CALF RAISES
Set 1: 10 x 75 lbs
Set 2: 8 x 105 lbs
Set 3: 6 x 135 lbs

SEATED CALF RAISES
Set 1: 10 x 60 lbs
Set 2: 8 x 85 lbs
Set 3: 6 x 95 lbs

SINGLE LEG CALF PRESS
Set 1: 10 x 20 lbs
Set 2: 8 x 35 lbs
Set 3: 6 x 50 lbs

Kiaran
08-31-2005, 09:50 PM
Workout: Pull Day Wednesday, August 31, 2005

Barbell Deadlifts
45 lbs x 10
95 lbs x 10
135 lbs x 7
155 x 5
185 x 5
215 x 3
225 x 2
245 x 1
265 x 1 (only held for 1 second)
135 x 10 (cool down)

Chin-Ups
BW x 12
BW x 7
BW + 10 lbs x 6
BW + 25 lbs x 5 x 2
BW + 25 x 4
BW x 7

Cable Rows
85 lbs x 10
135 x 5
115 x 7 x 2
70 x 15 (controled very slow reps, feeling muscles work)

Dumbbell Hammer Curls
30 lbs (total weight) x 10 (screwing around)
40 x 7
55 x 5
80 x 3 (bit off more than I can chew)
60 x 5

Thoughts:
I was excited to hit the deads today. I surprised myself and was able to pull over 225 lbs, which i really didn't think I would manage today. It is official and I hate my gym. It is the only decent gym in my town unfortunately, since I moved. I thought that I was going to freak out when I learned today that there was not a T-Bar station. On top of this, there is only 1 god damn squat rack and 1 power cage in the entire 3 million dollar facility. This is ****ing pathetic and whoever made this decision should be shot. To compound this, there is about a million leg extension machines and way too many seated calf raise machines. I don't get it. Anyway, enough rant on that, i miss my old gym, but I will make due with what I got. I am going to probably end up going total Gheto next pull day on my T-Bars and using an Olympic bar. Just the way it goes I guess. Cable rows were alright and chins were decent. My grip was pretty much toast when I got to chins, so that is all that I felt was holding me back. Aside from that I probably spent way too long in there today. Tomorrow I will try to hit a little harder and faster. I was also way ****ing tired today, I'm going to bed now...

Kiaran
09-01-2005, 09:16 PM
Workout: Push Day - Thursday, September 1, 2005

Barbell Flat Bench Press
45 lbs x 10
95 x 15
135 x 8
155 x 5
175 x 5
185 x 3 (first 2 felt strong)
155 x 8
165 x 5
175 x 2 (tired)
135 x 15 (burnout, to failure)

Parallel Bar Dips
BW x 12
BW + 25 lbs x 8
BW + 35 x 7
BW + 50 x 5
BW + 60 x 2 (failed on 3rd rep)

Dumbbell Flat Bench Flies
40 lbs (total weight) x 12
50 x 10
60 x 8 (felt really good and strong)

Dumbbell Seated Shoulder Press
40 lbs (total weight) x 13
80 x 8
100 x 6 x 2 sets

Dumbbell Lateral Raises
30 lbs (total weight) x 10
40 x 8 x 2 sets
20 x 5 (superset + 2 second hold at top per each rep)

Conventional Sit-ups
BW x 50
BW x 25 x 2 sets

Thoughts:
Tonight's workout kicked some major ass. I felt fairly strong on my bench, even though I know I could lift a little more. My elbow was acting up a little on my dips, which limited my ROM but overall they went well. Flies felt excellent and very strong tonight, as did my shoulder press. Haven't done DB shoulder press in quite some time, and was glad to see I could still put up the 50s without too much trouble. I didn't eat very well today, so I gorged during dinner after my workout, steak, huge salad and white rice. Oh well. Water intake was okay today as well. I did get plenty of sleep so I was not tired at the gym, which was great. Felt like my shoulders looked good at the gym and I am happy with how they are coming along. The DOMS in my back ****ing suck tonight and I am icing that **** to help the pain. Chiropracter helped a ton this morning as well... Looking forward to legs day tomorrow evening.

Kiaran
09-02-2005, 08:59 PM
Rest Day - Friday, September 2, 2005

After playing around with the idea of doing a Legs day today, I decided to stay home and rest for the night. My lower back is pretty stiff and could use a day off. Diet went pretty well today. I seem to be eating 3000+ cals each day and hitting my mark of 150+ grams protien each day this week. I need to cut the fat down just a tad I think in my diet. Going to get some good rest tonight and hit the gym royally hard tomorrow with Legs. I think I'll do a ****-ton of Squats, SLDLs, and a grip of Incline Calf Presses on the Leg Press machine. Should be a good workout. On a ****ty note, my job looks to be finally flaking out on me. Boss told us all the paychecks were "gonna be late" this month (2 weeks late). This is not the first time this has happened, but now is really bad timing, which is just ****ed. I will be spending the next few weeks job hunting...I can't ****ing wait. Anyhow, I'm gonna go veg.

ryuage
09-03-2005, 08:22 AM
what the heck, late paycheck....?

Kiaran
09-03-2005, 10:44 AM
Yeah, that's pretty much what i said Ryu. Only with a few things flying across the room...

Kiaran
09-03-2005, 04:12 PM
Workout: Legs Day - Saturday, September 3, 2005

ATF Barbell Squats
45 lbs x 10
95 x 10
135 x 9
185 x 5
205 x 2 (could have hit 3)
225 x 1 (could have hit 2)
235 x 0 (Failed...)
135 x 10 (burnout...)

SLDLs
45 lbs x 15
95 x 12
135 x 10
185 x 5 x 3 sets

Calf Press (on incline leg press)
MW x 15
MW + 90 lbs x 15
MW + 180 x 8
MW + 230 x 8
MW + 270 x 8

Thoughts:
Today's workout was pretty awsome. I have never actually failed on a squat before today. I hit the ATF with 225, tying a PR and decided to try 235. I hit the hole hard and just didn't have enough steam to get out of there. Felt good though, and I'm glad I have finally experienced a failure on this. I think it will really help me progress. SLDLs could have been better, but my grip was so tired today that I was having some trouble holding onto the wieght. Anyhow, my legs are dead and the calf presses went excellent. I made sure to hold each rep at the lowest point for 2 seconds and at the top for 1 second. The intensity was terrific. I wanted to hit some Lunges today also, but I didn't have the time, as the inlaws are here today :P Anyhow, the diet is kicking some ass today and I finally got some good rest last night. I think I'll hit the gym tomorrow if I have time and get a good Pull day in.

Kiaran
09-04-2005, 09:38 PM
Workout: Pull Day - Sunday, September 4, 2005

Barbell Bent Rows (Pendlay style)
45 lbs x 17 (warmup)
65 x 14 (warmup)
95 x 10
115 x 8
135 x 7 (felt strong, PR+3reps)
155 x 3 (PR)
135 x 5

Ghetto T-Bar Rows
BAR x 15
BAR + 25 lbs x 12
BAR + 50 x 10
BAR + 75 x 8
BAR + 100 x 6
BAR + 100 x 7 (felt strong)

Chin-Ups
BW x 10 x 4 sets
BW x 5
BW x 1 (15 second hold at top)

Seated DB Hammer Curls
40 lbs (total weight) x 10
65 x 5
50 x 8

Thoughts:
Well, my goal was to pound the **** outa my back tonight with rows and I did just that. I am feeling the glow, so to speak right now and I'm lovin' it. The Pendlay rows felt sweet and my back is getting stronger every workout. I put up 135 without much trouble and 155 went up pretty strong, setting some PRs. The Ghetto T-Bars took a few sets to get the hang of what I wanted to do with them, but once I got going, they were possibly one of my new favorite exercises. I really enjoyed them and managed to pull 100 lbs. I could have done more but my lower back was getting pretty tired by then. Took it easy on the Chins tonight, just wanted to stick with body weight and try and hit 5 sets of 10. Didn't quite get there, but came close. Next time I should be able to hit it. It didn't help that these came near the tail of the workout either, my arms were pretty tired. Diet went well today and I drank tons of water...pissed all day long it felt like. Should be a good Push day tomorrow if I can ignore all the Monday-Night Posers that take all the benches.

TTT
09-05-2005, 12:48 AM
Nice squats, SLDLS, rows etc.
I like those Pendlays, those seem to be the only thing that's worked for my lats. Great exercise.

I have the exact same situation as you - I've never failed doing squats. I think I'll have to try that, too.

ryuage
09-05-2005, 11:38 AM
hrmm pendlay rows, those sound familiar hehe

Kiaran
09-05-2005, 11:48 AM
TTT: Yeah man, I actually wanted to fail on the squat because I never had before. I didn't know at what weight i was going to fail, but I planned on it. So i kept going until i did. I was not really surprised when it happened, and was ready to ditch the bar and all. It was a good feeling though. Good luck with it and thanks for posting here man!

Ryuage: Heh heh, oh yeah buddy, you get the credit for the Pendlays, no worries :) Those things actually felt really good. I totally felt my entire back working on them. I did them with my knees a little more than slightly bent, hopefully this is correct. I did manage to let the weight all the way down to the floor and used an overhand grip and pulled it until it touched my chest (like a reverse bench press) and made sure to pull my shoulders together as much as possible at the top. Any tips are welcome! Thanks again for posting here too, man.

MM
09-05-2005, 03:08 PM
Mmmm, someone is a volume junkie.

Not that I blame you. :D

Nice back work.

Kiaran
09-05-2005, 03:26 PM
MM: lol, yeah I've been gettin a little carried away at the gym lately. I just sort of load it up and keep going and going. My brain shuts off and I get too into the lift and the next thing I know I've done 7 or 8 sets and I'm like "oh ****! I better move on." So I am gonna try and narrow it down a tad :D

Kiaran
09-05-2005, 09:01 PM
Workout: Push Day - Monday, September 5, 2005

Barbell Flat Bench Press
95 lbs x 14 (warmup)
135 x 11
155 x 8
175 x 5
185 x 4 (full ROM, nice control)
135 x 15

Ghetto Seated Military Press
45 lbs x 10
65 x 8
95 x 5 x 2 sets

Parallel Bar Dips
BW x 12
BW x 6 (stopped, elbow acting up)

Dumbbell Flies
50 lbs (total weight) x 8
60 x 6 x 2 sets

Sit-Ups (Conventional)
BW x 50
BW x 35 x 2 sets

Thoughts:
I was pretty tired tonight at the gym. Almost didn't go, but decided at the last minute to grab a quick workout. Finished in under an hour, which was good. Bench felt pretty good today, 185 went up nicely and my military press is coming along. Right elbow was giving me grief on dips so I decided to let it rest and moved on to flies. I think next Push day I am going to hit some DB Presses and some inclines. The gym was empty with the exception of a lot of big dudes tonight; I felt pretty weak and small when compared. I hate it when that happens, oh well. I need to get some new tunes too, I'm getting really tired of the crap I have on my iPod right now. I plan to take tomorrow night off and rest, I can tell my body needs it. Water was low today, but my food intake was still good. I am going to start adding one more meal to my diet; hopefully that goes alright. I'll be looking for a new job this week too. I hope that I can find one quickly. Anyhow, I'm going to go get a shake and hit the sac.

TTT
09-05-2005, 10:08 PM
Nice work.
At least you can change the stuff on your ipod, haha. Mine's loaded with stuff but I can't access a computer with a USB 2 or Firewire port and new songs :)

Kiaran
09-07-2005, 09:05 PM
Workout: Legs Day - Wednesday, September 7, 2005

ATF Barbell Squats
45 lbs x 10
135 x 9
185 x 6 x 2 sets
195 x 4 x 2 sets

Barbell Lunges
45 lbs x 5 reps per leg
85 x 5
95 x 5
115 x 5 (PR +20 lbs, awww yeah)

SLDLs
45 lbs x 10
135 x 10
185 x 5
225 x 2

Calf Press (on incline leg press)
MW x 15
MW + 180 x 8
MW + 270 x 6 x 3 sets

Single Leg Calf Press (on incline leg press)
MW + 90 lbs x 5 x 2 sets

Thoughts:
I was a little tired today but I managed to haul my ass to the gym and get a good leg workout in. I performed a few more working sets than I did last time. I didn't bother with singles this time, and i will probably wait a few weeks before maxing again. I finally took the plates out from under my heels on squats tonight. My ankles seem to be a little more flexible now and my knees feel better without the plates. This was a plus and my ATFs felt really good. Lunges were sweet, I haven't done them in a long time and somehow I managed to pull a PR, nailing 115 lbs. I can't wait to hit 1pps on lunges, almost there. After lunges, my legs were toast. I decided to hit up some SLDLs, but my back was tired and I didn't do as well as I would have liked on them. 225 felt like a ****ing truck and damn near fell outa my hands after 2 reps, which sucked. Calf presses were outstanding and I decided to do a little extra with them at the end by doing single legged calf presses. My gym pisses me off; I had to wait around for 20 minutes when I got there because they only have one squat cage amongst a 280+ person gym. I waited while this guy did 5 sets of squats, and there was no hope for me to work in since this guy is about a foot taller than me and there was no way I could even reach the bar. I hate 24 hour fitness for this. Why do they have to only have 1 crappy squat rack and one decent squat cage and both are jammed into a lonely corner of the place? Bunch of deush bags. Anyhow, I'm gonna go grab a shake.

Coke
09-08-2005, 05:18 AM
Super leg training!!...covered everything real well - major props for being patient in there before getting started.

Kiaran
09-11-2005, 09:08 PM
Workout: Pull Day Sunday, September 11, 2005

Barbell Deadlifts
45 lbs x 10
135 x 9
185 x 5
225 x 2
245 x 1
275 x 1 (good strong hold)
300 x 0 (falied....)
225 x 1 (lifted up to hooks to unload bar)

Ghetto T-Bar Rows
BAR + 25 lbs x 10
BAR + 75 x 8
BAR + 100 x 6
BAR + 125 x 5
BAR + 110 x 5 x 2 sets (good working weight)

Chin-Ups
BW x 10 x 5 sets (all sets felt very strong, need to add weight)

Jump Rope (for calves)
BW x 100 x 2 sets

Thoughts:
Well, well, well, there is a lot to say for this workout, even though there wasn't much to it. I took the last 3 days in a row off, and rested up. Slept 12 hours yesterday, which was excellent. It payed off, and I felt super good today in the gym. Deads were going strong up to 275, where I managed to match my PR feeling very strong. At this point I got greedy and shot for 300 lbs, which was a complete failure. I should have just gone for 285 and taken my PR. I wanted 300 so bad, and got it up to about my knees before failing. I have decided that I will not try for another Deadlift PR for at least 4 weeks. I think I need more working sets for awhile. Missing that 300 lbs was like losing a big game or something, it really made me upset. Never felt this way about weight lifting before, I guess I'm just getting really into it. I proceded to some TBars, where I have gained some good strength already, and the 100 lbs felt good, but 125 felt just a bit heavy for my arms. Chins went really well, I managed to take out 5 sets of 10 at BW, so I am going to increase weight next time. Looking in the mirror annoyed me, as my calves are pathetic. I have decided to begin doing something more for my calves almost each day. I will probably add a lot of physical work for them outside of the gym, such as stair climbing (real stairs, not the fagoty machines), and jump rope. I don't want to get too much cardio in with this, just enough work to stress my calves. They WILL grow, god damnit. Food intake went really well today, and last week for that matter. I plan to continue the diet next week and already cooked up a ****load of chicken for my lunches (thanks to 14lbs of chicken from Costco for 35 bucks). Anyhow, gonna go snag a shake and hit the sack.

fixationdarknes
09-11-2005, 10:59 PM
You're really strong especially for not weighing much. You'll get 300 next time for sure.

Coke
09-12-2005, 09:29 AM
Looks like you are trying to find exacty where you stand on those deads, great effort...nice session.

Kiaran
09-12-2005, 10:36 AM
TTT: That sucks you can't change the songs out on your iPod. I would go crazy having to hear the exact same thing all the time...or worse, having to listen to Boys To Men play on the loudspeaker at the gym *cringe*. Something about whiney men singing that would probably decrease every one of lifts by at least 20%.

CoCoa: Thanks man. Yeah the legs day felt super, especially the lunges. You are correct, as I wanted to know just how far I could go with my deads.

Fix: Thanks for the props, man. I hope next time I max out I CAN hit the 300 mark!

Kiaran
09-12-2005, 07:18 PM
Workout: Misc. - Monday, September 12, 2005

Jump Rope
BW x 100 x 3 sets

Sit-ups (Conventional)
BW x 50 x 3 sets

Thoughts:
As noted, I went ahead and did some extra work tonight. I will progressively add a little more to this routine to increase the intensity. Jump Ropes went well, as my dog barked at me the whole time I did them, for all three sets. The dog is nuts. Calves felt nice and warm when finished. Sit-ups are feeling much stronger. Absolutely no cramping in my abs, which is awsome, this means I can start adding weight to them. Not sure what else I'm giong to do yet with this routine. My main goal is to give my calves, abs and grip work a little extra TLC. I would like to try some Rice Digs (as dubbed on EliteFTS.com) for my grip work. Need to get a tub and some rice or sand though. Diet was good today, managed to toss down an extra oatmeal shake this afternoon, should hit 3200+ cals no problem.

fixationdarknes
09-12-2005, 07:24 PM
I should probably add in some jump rope training myself. It sounds great. Keep up the good work. Btw, what kind of jump rope do you use?

Coke
09-13-2005, 05:35 AM
Very interesting and different in a really good way...props on the numerous sit ups, the rope jumping is shiznit.

Kiaran
09-13-2005, 08:53 PM
Workout: Push Day - Tuesday, September 13, 2005

BB Bench Press
95 lbs x 15 (warmup)
135 x 12 (warmup)
185 x 5 x 2 sets
185 x 4
155 x 7 (burnout)

Ghetto Seated Mil Press
45 lbs x 10 (warmup)
65 x 6 (warmup)
95 x 5
95 x 6
95 x 5

CG Bench Press
45 lbs x 15
95 x 10
135 x 5
115 x 5 (triceps toast)

DB Flies
40 lbs (total weight) x 10
70 x 5
60 x 8

DB Lateral Raises
30 lbs (total weight) x 8
40 x 8 (TOAST)

Sit-Ups (Conventional)
BW x 25
BW + 10 lbs x 25
BW + 25 lbs x 25 x 2 sets

Thoughts:
I was pretty pumped to hit this workout today. I managed to use 185 for my working sets on bench, which was nice, but I started to fatigue after 3 sets. Military Press was decent but I am looking more forward to hitting 1pps for reps. Hopefully in a few months this will come true. I haven't really done CG Bench very much in my life, so this was my first real hard go at it. It felt great and absolutely zero pain in my elbows. I will definitely do this more often. 135 felt outstanding on it, but my tris started to fail near the last rep with it, so I dropped to 115, which i probably shouldn't have even bothered. Everything else felt good and the situps were strange. I have never tried siting up with a plate on my chest. I don't think I like it and I may try some kneeling cable crunches instead. Anyhow, I'll post more tomorrow, gonna go to bed now.

fixationdarknes
09-13-2005, 09:00 PM
Excellent benching and overhead pressing. One day I'm gonna use 185 for my work sets. :p

Coke
09-14-2005, 10:23 AM
You are cool but can get quite ghetto with the t-bars and seated military press, lol - :D ...fine effort.

Kiaran
09-14-2005, 02:40 PM
Fix: Thanks man. I'll bet you can use 185 already. If you can't, you will soon, I have no doubt.

CoCoa: Damn right I'm cool :D ...or at least that is what my ego tells me. And yes, what can I say, the TBars and Milies are very ghetto at my gym. I have to do the millies on a bench press machine, sitting backwards on it because there is nowhere else to do them. I will stop calling them "ghetto" though, just for you ;)

fixationdarknes
09-14-2005, 03:11 PM
Fix: I'll bet you can use 185 already. If you can't, you will soon, I have no doubt.

Lol...185 for work sets, I wish! My 1RM is probably around 170-175 at the moment. Give me like 6 months...heh.

Kiaran
09-14-2005, 09:52 PM
Workout: Misc. - Wednesday, September 14, 2005

Jump Rope
BW x 100
BW x 200 x 2 sets

Leg Raises
BW x 40

Reverse Sit-ups
BW x 25 x 2 sets

Rice Digs
5 minutes

Thoughts:
Jump Ropes felt pretty good until my feet started cramping up (right in the arch). I wish there was a way to add more weight to these. I tried some sand bags in a backpack, but that just bounced around and kept hitting me on the way down. The Reverse Sit ups were alright. I am going to do hanging leg/hip reaises next time instead for my lower abs. I like those much better. Rice Digs were interesting. I tried doing it with sand first and that was laughable. I could hardly move my hands. Then I used a bag of rice poored into a container. That seemed to work pretty good and my forearms started really getting tired and then my hands started to almost cramp up in the fingers. I think it will work out pretty well, we'll see how it goes. Anyway, I ate a really late dinner tonight and I'm ****ing tired so I'm going to bed. Post more tomorrow....which is Legs day, 205 working sets here I come.

ryuage
09-15-2005, 07:44 AM
try a weighted vest?

Guido
09-15-2005, 08:03 AM
Rice digs! heh You've got some GPP style going on in here! I'm liking it. Looking at your PR's, those are some very nice lifts for your bodyweight, by the way.

Kiaran
09-15-2005, 08:21 AM
Ryu: yeah, that is probably the only realistic solution to weighted jump ropes. I was thinking of tying sandbags to my ankls or legs, but all in all, it probably isn't worth anything. I will probably keep doing them unweighted and eventually just use them as a warmup to something more intense.

Guido: Thanks for posting here, man. I think I'm slowly going to move into more GPP work on my non-weight training days. Thanks for the compliments on my PRs, it ain't easy being a 140 lb short guy :D

Anthony
09-15-2005, 09:29 AM
You definitely have some good strength, keep up the good work. If you don't like situps with a plate on your chest, try turkish getups with a 120lbs dumbbell on your chest. :p

Kiaran
09-15-2005, 10:17 AM
Thanks Anthony, do you have a link to turkish getups? I've actually been meaning to ask you about those in your journal. And actually, the only really irritating thing about situps with a plate was that, being only 5'6", the damn thing kept clocking me in the chin as my abdomen contracted at the top.

Anthony
09-15-2005, 11:08 AM
I usually hold the plate out from my chest to avoid that. :p

Turkish getups ... there's a few variations, but this is what I do: lay flat on the ground, hold weight to my chest (sandbag or dumbbell), standup without using my hands, then lay back down without using my hands. Simple enough, but not very much fun having 120lbs resting on your chest while you try to find the energy to stand back up. :)

MM
09-15-2005, 12:43 PM
What are ghetto seated military presses?

Kiaran
09-15-2005, 01:42 PM
I usually hold the plate out from my chest to avoid that. :p

Turkish getups ... there's a few variations, but this is what I do: lay flat on the ground, hold weight to my chest (sandbag or dumbbell), standup without using my hands, then lay back down without using my hands. Simple enough, but not very much fun having 120lbs resting on your chest while you try to find the energy to stand back up. :)

Tthat sounds like it ****ing rocks. Probably uses a thousand other muscles in your body aside from abs. When you say lay flat on the ground, I am assuming you are laying on your back (visions of one laying back down on their face, holding 120 lbs...lol) I think I'll try these out tomorrow. Thanks Anthony.

Kiaran
09-15-2005, 01:47 PM
What are ghetto seated military presses?

It is the name I gave to how I do my shoulder presses. Basically, I go to a barbell bench press rack, sit down on it with my ass where your head usually goes and legs hanging off the back end and planted on the floor. This is the complete oposite side your feet usually are on a bench press. I then unrack the weight and work it into position at my collar bone and begin pressing that ****. Since there is no back support, it can be a little hard on the lower back if you arch too much. I usually do each rep down to my collar bone, unless I feel like cheating.

kad
09-15-2005, 06:01 PM
Hey man, stopped in give you some :spam: since I haven't yet :D. Nice lifting. Have fun with the GPP style workouts. I'd like to get into some of that eventually too. And I've gotta agree with Guido - you've got some strong lifts for your body weight.

Kiaran
09-15-2005, 06:59 PM
Workout: Legs Day - Thursday, September 15, 2005

ATF Barbell Squats
45 lbs x 10 (WU)
95 x 12 (WU)
135 x 10 (WU)
205 x 5 x 3 sets (PR +3r x 3)

Barbell Lunges
45 lbs x 5 reps per leg
95 x 5 x 2 sets
115 x 5

GMs
45 lbs x 10
95 x 5
115 x 6 (PR by default)
115 x 7 (PR by default)
135 x 5 (PR by default)

Calf Press (on incline leg press)
MW x 10
MW + 180 x 8
MW + 270 x 7
MW + 360 x 5 x 3 sets (PR by default)

Single Leg Calf Press (on incline leg press)
MW + 90 lbs x 5

Thoughts:
PRs blowing out all over the place tonight. Needless to say, it was a sweet workout. Everything felt on and strong. My legs are spaghetti now and my lower back is pretty tired too. I could have nailed 135 on the lunges, I'm pretty sure, but I decided to wait until next time to try. On another note, got a big job interview tomorrow morning, so this took my mind off of that. I need to get to bed early tonight so I don't look all ****ed up for my interview. Anyhow, wish me luck!

fixationdarknes
09-15-2005, 07:10 PM
Awesome squattage! Those GMs look pretty intense too. I've always been weary of doing those because I'm too afraid I'll get injured or something! Heh.

Kiaran
09-15-2005, 08:38 PM
Thanks man, yeah the GMs can be a little freaky, but if you just stay focused and concentrate really hard on keeping your shoulders pulled back, your stomach pushed out and your ass high, then it really works the hammies good. Give em a whirl with the oly bar and see what you think.

Coke
09-16-2005, 05:24 AM
Really good leg session, covered all the bases quite well.

Kiaran
09-16-2005, 07:52 PM
Workout: Misc. - Friday, September 16, 2005

Jump Rope
BW x 100
BW x 200 x 2 sets

Single Leg Jump Rope
BW x 50 (each leg) x 2 sets

Rainbows (Legs out)
BW x 20

Hanging Hip/Leg Raises
BW x 10 x 2 sets
BW x 5

Rice Digs
5 minutes

Thoughts:
Rainbows were interesting. I think I will do some more next time. Went intense on the rice digs, my hands are tired as hell now. Best news of the week: I apparently received an offer for the position I interviewed for this morning. So I will begin a new job in two weeks and now I can focus a little more on my weight lifting. Excellent... :evillaugh

fixationdarknes
09-16-2005, 09:00 PM
Interesting workout. What are rainbows?

Coke
09-17-2005, 08:17 AM
Congrats on the new job...look forward to seeing you raise up even more - fine miscellaneous training.

Kiaran
09-17-2005, 10:34 AM
Fix: These are Rainbows: http://asp.elitefts.com/qa/default.asp?qid=33920&tid=51 they work the obliques and are really tireing with your legs out. I'm mostely just doing this extra crap to help out my really weak areas, like my calves, abs and grip. Seems to be working so far. Everything is getting easier, so....

CoCoa: Thanks man! I'm pretty excited with the job. Big company and all, never really worked at a big company, so it should be pretty sweet. Thanks for the props.

Kiaran
09-17-2005, 10:41 AM
Status Report: Saturday, September 17, 2005

Weight
142.5 lbs (first thing in morning, empty, no clothes)

BF Measurements
Back of upper arm: 3.5 mm
Front of upper arm: 2.5 mm
Back below shoulder blade: 9.5 mm
Side of waist: 7 mm
BF %: 9.8% (interpopulated)

Thoughts:
At first I was a little irritated with my weight on the scale this morning, seeing that I only put on about 1 lb last week. I did some calculations and discovered that I have actually put about 3.5 lbs of muscle in the last 4 weeks, meaning that about 2.5 lbs of that was fat. Not sure if this is a great ratio, but I'm happy with it, so I guess that's all that really matters. Only thing to do now is step up the diet some more and keep the workout cooking.

Kiaran
09-18-2005, 05:38 PM
Workout: Pull Day Sunday, September 18, 2005

Chins
BW x 10
BW + 25 lbs x 7
BW + 50 x 5 x 3 sets (PR +25 lbs)
BW + 50 x 3
BW x 10

Deadlifts
45 lbs x 10
135 x 10
225 x 5 x 2 sets (PR +3r)
245 x 4 (PR +3r)
245 x 2 (tired as hell)

BB Bent Rows (Pendlay)
45 lbs x 10
95 x 8
135 x 4 (lats and grip was too tired)

DB Shrugs
100 lbs (total weight) x 10
140 x 5
160 x 5 x 2 sets

Thoughts:
Not a bad workout today. My diet blew total dick this morning, I slept too late and slacked. My water was also really low and it showed at the gym. Chins were really strong and so were deads. I did my deads without straps to help increase my grip strength. By the time I got to rows, my back, arms and hands were so damn tired that I just threw in the towell. Shrugs sucked because my hands were so damn tired that I was having trouble hanging onto things while shrugging. The weight wasn't too bad, so hopefully next time, this will be a little better. I think I like BB shrugs better than DB though.

MM
09-18-2005, 06:09 PM
Yeah, chins were very strong. ****. I need to get a weight belt.

fixationdarknes
09-18-2005, 06:36 PM
Dang, that whole session was awesome. Sick chins, I wish I could do that. And how the hell do you hold onto 80-lb. dumbbells? Grip must be pretty good.

Coke
09-19-2005, 04:50 AM
The pull day was damn good, even got a pr out of them deads and without straps.

Kiaran
09-19-2005, 09:49 PM
Workout: Push Day - Monday, September 19, 2005

BB Bench Press
115 x 12
155 x 7
185 x 6
195 x 4
195 x 2
185 x 3
135 x 15

Parallel Bar Dips
BW x 15
BW + 25 lbs x 7
BW + 50 x 6
BW + 75 x 5 (PR +1r)
BW + 75 x 3

BB Seated Shoulder Press
45 lbs x 10
95 x 5 x 3 sets

DB Lateral Raises
35 lbs (total weight) x 8
40 x 8
50 x 5

Thoughts:
Tonight seemed to fly by really quickly. Bench didn't go as well as I wanted it to. Don't know what I was doing with the 135 there at the end...maybe just stroking my ego. Dips went really well though. I know they could be better if I had fresh arms on them. Same goes for my mil presses. They seem to get the ****ty end of the stick every work out. This leads me to believe maybe I should go back to my old routine of Chest/Back, Shoulders/Arms, Legs split. I will have to think about it. I did make better gains with that old routine, so...

fixationdarknes
09-19-2005, 11:15 PM
Dang man, you totally obliterate me on push day! Haha. You pretty much own me at everything else too...lol. Bench didn't go well? Looks fantastic to me. That's a hell of a lot of weight for a lightweight to be pushing man. Let alone most people.

I used to feel the same way about dips and/or shoulder presses getting the crappy end of the workout...that's part of the reason I switched to 3 full-body sessions a week, so that I can split up all the lifts and get the most out of them that I can.

Kiaran
09-20-2005, 09:06 AM
MM: Thanks for the compliments, man. yeah weight belts are definitely worth it, get one.

CoCoa: Hey, thanks for posting here.

Fix: Thanks for all the encouragement, man! Those 80 lb DBs do feel like crap to hold on to :D Yeah, I think I am probably going to go with my old Chest/Back, Shoulders/Arms, Legs split for about 3 weeks and see how it goes. My favorite lifts are Flat Bench, Bent Rows, Mil Press, Chins, Dips, Deads and Squats. I can't stand it when one of them is sub-par because another stole the spotlight. They seem to all get the spotlight when I do my old split.

fixationdarknes
09-20-2005, 09:10 AM
Ah, that's cool. I think all the lifts you just named are my favorite too. Definitely go with the old routine if you feel they get the poor end of the session.

getfit
09-20-2005, 09:53 AM
just took a quick peek in your journal Kiaran! thanks for the props :)

bench-dips are looking good! :)

Kiaran
09-20-2005, 10:00 AM
getfit: Thanks for the compliments :) Thanks for posting here too!

Coke
09-20-2005, 10:14 AM
Nice effort...its a good idea to stick with what you like and with what works, changing things around is cool too.

Kiaran
09-20-2005, 09:34 PM
Workout: Legs Day - Tuesday, September 20, 2005

BB Squats (wide stance, below parallel)
45 lbs x 10 (WU)
95 x 10
135 x 8 (bar low)
135 x 8 (bar high)
185 x 6 (bar low)
185 x 6 (bar high)
185 x 4 (bar high)

BB Lunges
45 lbs x 5 reps per leg
95 x 5
115 x 5
135 x 7 (PR +20w)

Cable Leg Curls
35 lbs x 20
70 x 10
85 x 8
100 x 6 (PR +10w)

Calf Press (on incline leg press)
MW + 90 x 10
MW + 270 x 8
MW + 360 x 6 x 2 sets (PR +1r)

Single Leg Calf Press (on incline leg press)
MW + 90 lbs x 10
MW + 90 lbs x 5

Sit-ups (Conventional)
BW x 30
BW + 25 lbs x 15 (crunches, super slow)
BW + 25 x 25

Cable Crunches
45 lbs x 5 (too easy)
75 x 12 x 2 sets

Thoughts:
After reading through this article today: http://www.dieselcrew.com/articles/cleaningupthesquat.pdf

I decided that my squat was way too narrow (feet shoulder width). While this made it easy for me to hit ATF, I don't think I was unlocking my legs' full potential. I experimented with several bar positions and stances tonight. I definitely have more power with a lower bar position, but it definitely shows in my adductors how I've been squating. They are weak! They were the first thing to tire out on these wide stance power squats. Next to tire was my hams and ass. Quads didn't feel too much really. I really liked the way it looked in the mirror, very powerful looking and more like the photos. My legs didn't feel limber enough to hit ATF but I did drop a little below parallel. When I have the bar down low, I feel more centered but a little shoved forward. Gonna have to beef up a little more on the GMs I guess. Lunges were very strong tonight and I could have totally done 155 on them. This made my night. Haven't done leg curls in awhile and they have definitely gotten stronger. I really liked the cable crunches, until my abs fried out and I couldn't do anymore. Hit them pretty hard tonight. Overall, was a good workout.

Coke
09-21-2005, 05:16 AM
Fine leg day, glad to see you got lunges and some ab work in the mix as well.

fixationdarknes
09-21-2005, 10:54 AM
Very nice leg workout. That's cool you're experimenting with the squats. I actually just recently widened up my squatting stance a bit and now point my toes out a bit more. I can definitely feel the difference already as my ATFs feel more comfortable and I feel more powerful this way. Good luck with the new squat stance.

getfit
09-21-2005, 11:28 AM
excellent leg session kiaran well done!

MM
09-21-2005, 11:56 AM
Wow! Nice leg work. I too have been experimenting with squat stances lately, though not with bar height. I'm going to check out that article.

Kiaran
09-21-2005, 04:13 PM
CoCoa: The lunges felt awsome. I know it's probably blasphemy, but I actually am starting to like them now. Thanks again for the compliments!

Fix: Thanks, dude. The squats should come along in a week or two.

getfit: Thanks!

MM: Thanks, the article was pretty interesting. I'm not used to doing them with a wide stance, but it is definitely easier on the knees.

Kiaran
09-22-2005, 08:53 PM
Workout: Chest/Back - Thursday, September 22, 2005

BB Bench Press
95 lbs x 15
155 x 10
165 x 8
185 x 6
205 x 2

BB Incline Bench Press
95 lbs x 10
115 x 8
135 x 6

Chin-ups
BW x 10 x 5 sets

BB Bent Rows (Pendlay)
45 lbs x 12
95 x 10
115 x 6
135 x 5

Deadlifts
135 lbs x 10 (back was stiff)

Sit-ups (conventional)
BW x 50 (warmup)

Cable Crunches
55 lbs x 25
70 x 15
100 x 15
115 x 15
115 x 20 (nice)

Thoughts:
Definitely nice to get back to my old routine. Decided to pull the plug on the deads this session, as my lower back felt stiff from Sunday's routine. I'll get them in next Chest/Back day, no worries. Bench felt strong, but could be better. Felt like my front delts and tris held me back today. I don't think I was quite healed up all the way from Monday's workout. At any rate, chinups were cake and bent rows went really well. Abs felt awsome after my last set of crunches also. Water intake was outstanding, went through almost 96 ounces today. Even had to piss while at the gym :D Glad that tomorrow is friday.

Coke
09-23-2005, 04:47 AM
Pretty good workout man, 8 or 9 sets per body part is sweet.

Kiaran
09-24-2005, 05:15 PM
Workout: Shoulders/Arms - Saturday, September 24, 2005

BB Shoulder Press
45 lbs x 15
65 x 10
85 x 8
115 x 5
125 x 1

DB Lat Raises
22.5s x 8
25s x 8 x 2 sets
22.5s x 8

BB Shrugs
135 lbs x 10
185 x 8
185 x 7

BB Standing Curls
40 lbs x 15
50 x 10
60 x 8
70 x 6
80 x 6

DB Seated Curls
25s x 8 x 4 sets

Parallel Bar Dips
BW x 15
BW +25 lbs x 8
BW +60 x 6
BW +85 x 5 (PR +10w)

Laying Extensions
40 lbs x 10
50 x 8
70 x 5

Thoughts:
Curls and Dips felt really strong. Was great to get back to this routine. My shoulders took a pounding and my right one actually cramped up for about 10 minutes after raises. Legs tomorrow.

fixationdarknes
09-24-2005, 05:27 PM
Very nice work man, especially the benching and shoulder pressing. Oh, and dips looked good too. I'm sure you'll score big time coming back to this routine.

Question: I tried Pendlay Rows last week, but they felt really weird. I mean, aren't your knees in the way of the bar that you're rowing up? Also, isn't it hard for your lower back to support the weight being in that parallel position? And do you have any videos or pictures that would help explain Pendlay Rows better?

Kiaran
09-24-2005, 06:07 PM
Thanks for the support, Fix. The rows take a little getting used to. In fact, they are one of those exercises that I hate with a passion, but feels f*cking great when I hit a PR. This is because they are taxing to do. When you do them, you will feel pretty scrunched up, with your abs resting a little bit on your thighs and your knees bent. Row the bar to the top of your abs, just below your chest. I can see how you might get the knees in your way. Shouldn't be a problem for your lower back to support the weight you'll be rowing...especially if you're deading 300+. It might be a little hard in the beginning, but your back will adjust quickly. I'll try and get a few pics of my form to help you out.

Kiaran
09-24-2005, 06:58 PM
Fix, I put together a few quick photos of what my Pendlay style Rows look like. Keep in mind that I am using a cheesey broomstick handle in the photos, and the line of travel from ground to chest would be a little more straight if it were real weight.

TTT
09-24-2005, 10:08 PM
Nice broomstick :evillaugh

You're putting up some good numbers! Those GM's back there were especially impressive, since you don't seem to have done them much before (I assume)?

fixationdarknes
09-25-2005, 10:48 AM
Ooh, thanks Kiaran. I'll try those.

Coke
09-25-2005, 11:21 AM
It takes balls to even attempt singles on any movement - props on the bb shoulder presses and the entire session.

Kiaran
09-25-2005, 01:13 PM
Status Report: Sunday, September 25, 2005

Weight
145 lbs (first thing in morning, empty, no clothes)

BF Measurements
Back of upper arm: 3.5 mm
Front of upper arm: 2.5 mm
Back below shoulder blade: 8 mm
Side of waist: 6.5 mm
BF %: 9.1% (interpopulated)

Thoughts:
So it would appear that things are going better than I had thought yesterday. I was really bloated yesterday and felt pretty full when I had my fat checked. I wound up spending much time yesterday in the restroom making things...er...not so bloated. I had also had my fat clipped after a big breakfast and drinking a ton of water. So, I decided that I would hop on the scale again this morning, after a trip to the head, right after waking up. I weighed 145. I then decided to have my fat clipped one more time to see if my bloatedness from yesterday and my eating and drinking before my clip really did effect my results. Well it certainly did. Turns out, I'm a little leaner than I had thought. Not much, but just enough to make me really happy.

fixationdarknes
09-25-2005, 01:19 PM
Nice man. I wish I was that lean.

getfit
09-25-2005, 01:20 PM
lean as ever, great job kiaran :)

Kiaran
09-25-2005, 01:21 PM
thanks guys!

Kiaran
09-25-2005, 11:04 PM
Workout: Legs/Lower Back - Sunday, September 25, 2005

Squats (wide stance, below parallel)
45 lbs x ~20 (messing around with stances and bar positioning)
95 x 20
135 x 10
185 x 8
225 x 6
255 x 1 (PR +10w) (just a single??)

BB Lunges
45 lbs x 5 (reps per each leg)
95 x 5
135 x 5
145 x 5 (PR +10w)

Deadlifts
135 lbs x 10
225 x 5
275 x 3
315 x 1 (PR +40w awwww sh!t)

Incline Calf Press
MW +90 lbs x 10
MW +270 x 8
MW +360 x 6 x 2 sets
MW +380 x 5 (PR +20w)
MW +410 x 5 (PR +50w)
MW +180 x 10 (stretching)

Hypers
BW x 10
BW +25 lbs x 8
BW x 10

Thoughts:
F*cking sweet workout! Didn't feel much like going tonight either, almost didn't. Squats started out feeling really strong. My legs could have pushed out 275, but my back isn't quite used to the wide stance yet. So I felt a bit awkward with the 255 and only pulled off a single. The Deadlifts felt difficult at first but I loosened up after my first set and began pounding them out. I decided it was high time I put up 3pps and went for it. The sh!t shot up so fast, the next thing I knew I was standing there with my shoulders pulled back holding 315 pounds. This was the first time I tried a mixed grip for my max dead. I think it really made a difference and helped me focus more on the lift and not my grip. Had no problem holding on at the top of the lift for a good 5 seconds. Anyhow, Chest/Back tomorrow. Need to focus on bench and rows now.

Coke
09-26-2005, 05:46 AM
Good thing you went on ahead and got in there to pull off such a great workout...pr's everywhere!!

MM
09-26-2005, 10:04 AM
Nice looking deads, man. You're going to be blasting by me on them in no time.

I tried wide stance squatting today, and found it difficult to get as low as I'd like.

getfit
09-26-2005, 10:26 AM
excellent work, well done on the pr's :)

ryuage
09-26-2005, 03:01 PM
damn 40 and 50lb pr's what are you eating? gimme some of dat magic stuff.

Kiaran
09-26-2005, 09:59 PM
Workout: Chest/Back - Monday, September 26, 2005

BB Flat Bench Press
95 lbs x 15
155 x 10
185 x 8 (PR +2r)
195 x 5 (PR +1r)
225 x 1 (PR +10w, ...it's about ****ing time)

BB Incline Bench Press
95 lbs x 10
115 x 8
135 x 6
155 x 4

Chin-ups
BW x 10
BW +10 lbs x 10
BW +25 x 6
BW +50 x 4

BB Bent Rows (Pendlay)
65 lbs x 12
115 x 8
135 x 6
165 x 2 (PR +10w)

Ghetto T-Bars
BAR +50 lbs x 10
BAR +75 x 8
BAR +100 x 7
BAR +125 x 5

Sit-ups (conventional)
BW x 35 (warmup)

Cable Crunches
80 lbs x 15
125 x 15 x 4 sets

Thoughts:
Well my goal ever since I began lifting weights back in highschool was to be able to bench press 225 lbs. I think since then, I have established much larger goals, and hitting 2pps on bench today was not a terribly big deal to me anymore. I felt more like: "good, now we can proceed further." I think it was really anti-climatic. I'm looking forward to 275, however :D

Ever since someone posted a comment on my stats about how it is odd that I bench way more than I can BB Row, I have been a little miffed. I thought it was natural to row much less than you bench. Am I wrong and does my back really need that much improvement? Regardless, I hit my back as hard as I could tonight. I hate having a weak area and do everthing I can to corret this. I've never given my rowing much thought, except that I thought rowing 1pps was pretty good. Guess not :rolleyes:

getfit
09-27-2005, 02:37 AM
nice work kiaran, congrats on the pr's, well i sure can't row what i bench then again my bench hasn't been the greatest due to my wrists acting up every time i go for the bench

Coke
09-27-2005, 05:08 AM
That is awesome, my man finally got the 2pps on the flat bench - its just the beginning bro, doing great.

Kiaran
09-27-2005, 08:58 AM
getfit, CoCoa: Thanks guys, really, for all your support :)

MM
09-27-2005, 01:25 PM
Nice work on the 2PPS man. That's always such a great accomplishment.

harv
09-27-2005, 01:58 PM
Congrats on the PR man...275 is around the corner ;)

Kiaran
09-27-2005, 03:06 PM
MM: Thanks man!
Harv: Thanks for the compliments and welcome to my journal!

kad
09-28-2005, 09:39 PM
Congrats on hitting 225 man, that's quite an achievement indeed.

fixationdarknes
09-28-2005, 10:29 PM
Wuet, 225! That's sweet man. Yeah most people bench more than they row. But I'm sure your rows will eventually catch up.

Kiaran
09-28-2005, 10:41 PM
Workout: Shoulders/Arms - Wednesday, September 28, 2005

BB Shoulder Press
45 lbs x 15
95 x 10
100 x 8
115 x 6
125 x 3

DB Lat Raises
25s x 8 x 4 sets

BB Shrugs
135 lbs x 10
185 x 10
185 x 8

BB Standing Curls
40 lbs x 15
50 x 10
60 x 8
70 x 6
90 x 4

DB Hammer Curls
20s x 8
25s x 8 x 3 sets

Parallel Bar Dips
BW x 15
BW +45 lbs x 8
BW +70 x 6
BW +90 x 4 (PR +5w) (2 plates, sweeeeeet)

Thoughts:
Decent workout. I wanted to do shoulder presses in the power cage on a 90 degree bench, but it was taken, so I just did my usual ghetto style. I think I could press about 10-20 lbs more if I had something to press my back against. Maybe next time. Shoulders cramped up again after lat raises. Curls felt solid. Dips were strong as ever and full ROM too. The guy that was working in with me on them gave me some props, which was pretty cool. Now it's off to shower and sleep.

Kiaran
09-28-2005, 10:44 PM
jme: Thanks man! Now that 225 is conquered, I want more :D

fix: Hell yeah dude! It was a slow rep, definitely didn't own it, but it went up :) I hope my rows catch up, it's all my fault for neglecting them in the past :(

Coke
09-29-2005, 05:25 AM
Thats the way to do it, move on up step by step...shoulders/arms workout looks good - ghetto style and all, lol.

fixationdarknes
09-29-2005, 09:17 AM
AWwww Yeaaaahhhhh... dips were sick (and at the end of the workout too!). So were the millie presses. It appears coming back to your initial routine is paying off, yo. Keep up the progress.

Kiaran
09-29-2005, 08:22 PM
Workout: Legs/Lower Back - Thursday, September 29, 2005

Squats (wide stance, below parallel)
45 lbs x 15
95 x 15
135 x 10
225 x 6
245 x 3 (PR +1r)

BB Lunges
45 lbs x 5 (reps per each leg)
95 x 5
135 x 5
155 x 5 (PR +10w)

Prone Leg Curls
50 lbs x 20
80 x 10
95 x 8
125 x 5 (PR +25w)

Incline Calf Press
MW +180 lbs x 15
MW +360 x 10
MW +410 x 8
MW +450 x 5 (PR +40w)
MW +500 x 4 (PR +90w)

Hanging Leg/Hip Raises
BW x 15 x 3 sets

Hypers
BW x 15
BW x 10 x 3 sets

Thoughts:
Squating felt a lot better today. Everything really felt solid and strong actually. Calf pressing went the best today, which is sweet because calves are what i really want to grow right now. Looks like it's working. I am goig to start alternating between Squats and Deadlifts ever Legs day. This is because I am hitting 2 legs days every 8 days. I don't want to do both twice in one week, so this is my solution. Hopefully it works out.

fixationdarknes
09-29-2005, 08:58 PM
Dang, squats and calf press. Really strong there man. I'd be wobbling so badly with 245 lbs resting on my traps. lol.

harv
09-30-2005, 08:41 AM
Nice workout...congrats on the PR's!!

Coke
10-01-2005, 07:34 AM
Great leg session, pr's left and right - :thumbup:

Atrox Mortis
10-01-2005, 05:36 PM
O snap, posting in kiaran's blog thread! :whazzup: I'm an old buddy of his, and finally joined up here after he clued me into the place.

He came into town friday, and we had a pretty sweet 'for old times sake' chest/back workout. Keep up the good work man, you've definitely gotten some good bulk on you upper chest and shoulders since I last saw you. All the calories and gym time are definitely paying off. :burger: :strong:

Kiaran
10-03-2005, 09:39 PM
O snap, posting in kiaran's blog thread! :whazzup: I'm an old buddy of his, and finally joined up here after he clued me into the place.

He came into town friday, and we had a pretty sweet 'for old times sake' chest/back workout. Keep up the good work man, you've definitely gotten some good bulk on you upper chest and shoulders since I last saw you. All the calories and gym time are definitely paying off. :burger: :strong:


Thanks dude! I'll see you this weekend.

Going to post my past workouts soon. Been busy with my new job and sh!t

Atrox Mortis
10-03-2005, 10:26 PM
Thanks dude! I'll see you this weekend.

Going to post my past workouts soon. Been busy with my new job and sh!t
Yeah, how's the new job been treating you? Hop on ICQ when you get a chance, I want all the gory details!

Looking forward to this weekend. I'll definitely bring my workout gear so we can shove some iron around.

Think I could borrow your calipers and digicam for a bit when I come down? I'd like to get some pictures & a bf % so I can have a baseline to compare results to later on.

MM
10-04-2005, 12:55 PM
Good looking leg work man.

Kiaran
10-04-2005, 08:50 PM
Workout: Chest/Back - Friday, September 30, 2005

BB Flat Bench Press
140 lbs x 15
190 x 10 (PR +2r)
190 x 6 (PR +2r)
210 x 3
225 x 0 x 2 (totally gay...)

BB Incline Bench Press
120 lbs x 10
140 x 8
160 x 4

Chin-ups
BW x 10
BW +25 lbs x 8
BW +35 x 6
BW +50 x 4

Seated Cable Rows
70 lbs x 12
110 x 10
140 x 6 (PR +5w)
160 x 4 (PR +25w)

Ghetto T-Bars
BAR +50 lbs x 10
BAR +75 x 10
BAR +100 x 8
BAR +135 x 6 (PR +10w)

Thoughts:
This workout was a really nice one. I got to work out with my best bud up in Fort Collins and at my old gym for a day. Things went well with my back and not so great with my chest. I failed with 225, which bummed me out, but oh well; some days you got it and others you don't. I actually think I burned my tris out with the 190 x 10 reps PR. Can't complain about that.

Kiaran
10-04-2005, 08:56 PM
Workout: Shoulders/Arms - Monday, October 03, 2005

DB Shoulder Press
25s (lbs) x 15
45s x 10
50s x 8
60s x 7 (PR +2r)

BB Upright Row
35 lbs x 15
50 x 10
70 x 8
90 x 5

BB Standing Curls
50 lbs x 15
70 x 7 (quit due to sore wrist)

CG Flat Bench Press
95 lbs x 15
135 x 10 (PR +4r)
155 x 4 x 2 sets (PR +10w)

Cable Crunches
85 lbs x 30 (warmup)
115 x 15 x 3 sets

Thoughts:
This workout was short and sweet. My right hand, the tendons, were killing me on curls, so I bailed out early on them. Needs more time to heal up I guess. I took two days rest before this workout and it did wonders for my tris. Shoulders were super strong, 60s were not too bad. I like DBs much better and am going to stick with DB shoulder press. Milies put too much strain on my lower back. Overall, great workout.

Kiaran
10-04-2005, 09:36 PM
Workout: Legs/Lower Back - Tuesday, October 04, 2005

Deadlift (conventional)
135 lbs x 12
225 x 6 (raw)
275 x 2 (raw)
315 x 3 (PR +2r)
365 x 1 (PR +50w)

Incline Leg Press
MW +90 lbs x 10
MW +180 x 10
MW +270 x 8
MW +360 x 6

Prone Leg Curls
50 lbs x 20
80 x 10
100 x 6 (hamies == toast)

Incline Calf Press
180 lbs x 15
360 x 10 x 2 sets
450 x 5 x 2 sets
500 x 4

Thoughts:
I really liked this leg workout. I didn't expect to hit a PR on deads tonight but went ahead and gave it a shot. 365 went up slow but completely smooth. It felt great actually. No grip problems. Several people actually stopped what they were doing to watch me pull this one. I guess they didn't think I could do it or something. Anyhow, it was a really sweet PR and made the rest of my week. I am hoping that in a few months I will be able to hit the big 405. My hamstrings and lower back were so toast after deads that I decided to do some leg presses, which I haven't done in ages. They were surprisingly not too bad. Curls were not happening tonight; all that hip extending on deads really owned the hammies. Next legs session is squats. I really like this alternating leg routines. Going to stick with it. Chest and back again tomorrow night.

Atrox Mortis
10-04-2005, 10:57 PM
Workout: Legs/Lower Back - Tuesday, October 04, 2005

Deadlift (conventional)
135 lbs x 12
225 x 6 (raw)
275 x 2 (raw)
315 x 3 (PR +2r)
365 x 1 (PR +50w)

:omg: :omg: :omg:
Holy f****** s***, those are some impressive deads man! Dang, keep up the good work. I'm gonna have to start eating sides of beef and utterly destroying myself in the gym, or I'm gonna look like an 8 year old girl by comparison when I come down and visit. Wow, just wow. Keep up the good work man. I'd be very happy with a 365 dead, and I've got 60 pounds on you! Definitely looking forward to this weekend too. We can go to your gym and poke fun at curl jockeys while deadlifting :D

Coke
10-05-2005, 05:16 AM
Big time updates, lol...very good deads bro - nice work thoughout!!

MM
10-05-2005, 10:14 AM
Jesus, might as well just call this the PR journal -- that's all I ever see in here. Great job on the deads man, and everything else too. That bench will be yours real quick.

getfit
10-05-2005, 10:47 AM
well done on the deads Kiaran, excellent work :)

fixationdarknes
10-05-2005, 11:07 AM
Dang it Kiaran! You dominated my deadlift! You should hit 405 soon. I plan to get 405 by the end of the school year. Very good work, yo.

Guido
10-05-2005, 03:11 PM
Nice on those deads and legs man. 365 is very respectable. Looks like someone has read my journal and taken notes on how to eat and train ;)

405 will be yours, and not too far off. Just be sure to take it easy the next 2 weeks. Lower weight but more reps if you want. You have to give your CNS a chance to adjust and your muscles a chance to rest some. Serious, take it easy for the next 2 weeks, keep eating well (clean diet and LOTS of food), and on your next heavy workout you'll go up another 20 lbs. Then 3 weeks after that you'll be at 405. Don't rush it or it will be counterproductive - trust me. I made that mistake and it cost me gains for a good 2 months, but now that I'm doing the alternating light/volume, heavy/intensity workouts I'm making good gains again.

LISTEN TO YOUR BODY.

Oh, and great job. :thumbup:

Kiaran
10-05-2005, 09:55 PM
Joe: thanks for all the props, dude. see you this weekend.

CoCoa: Thanks for posting here man. you always keep my spirits up :)

MM: The PR journal, lol. Maybe for now, thanks to my n00b-like skills. I predict that very soon my luck will run out and I will be inching my way slowly to PRs.

GetFit: Thanks for the comments, they are always nice to see and never get old :)

Fix: Muahahah, I have beaten your deadlift :D Actually, I'll bet you could pull 365 too, bro. I only wish that I was as strong as you are when i was 15. 405 will be yours by X-Mas, I am sure. Keep lifting hard!

Guido: Hell yeah, you got some strong ass lifts, man. Thanks for the props and I am going to take your advice. I will give my CNS a little break here in the coming weeks and see how I grow. Thanks for taking the time to give me some advice :)

Kiaran
10-05-2005, 10:05 PM
Workout: Chest/Back - Wednesday, October 05, 2005

BB Flat Bench Press
135 lbs x 15
185 x 10
195 x 6
205 x 3
205 x 2
185 x 5 (stroking the ego...waste of time...)

BB Incline Bench Press
95 lbs x 15
135 x 10 (strong, felt good)
145 x 8
155 x 4

Chin-ups
BW x 10 x 5 sets (taking it easy, back is sore...)

Seated Cable Rows
85 lbs x 12
100 x 10
115 x 10
145 x 8 (PR +2r)
160 x 6 (PR +2r)

Thoughts:
Well, I was really tired tonight, I didn't feel like working out hard and my entire body feels like it got f*cking owned by Godzilla thanks to my deads last night. So, needless to say, my lifts were not up to snuff tonight and I took my back work a little easy. Somehow cable rows snagged a PR, sorta gay I guess. Gonna take tomorrow off and rest up. Lots of water and lots of nutrients for me :D

Guido
10-05-2005, 10:13 PM
Noice pressing, Ki!

Atrox Mortis
10-05-2005, 11:17 PM
Nice work man, espescially when you're riding the post-deadlift pain train.

Coke
10-06-2005, 08:39 AM
Great to see you pull off the pr on the seated rows regardless, lol...good session, this split is working well for you.

Kiaran
10-08-2005, 12:36 PM
Status Report: Saturday, October 08, 2005

Weight
149.5 lbs (first thing in morning, empty, no clothes)

BF Measurements
Back of upper arm: 3 mm
Front of upper arm: 3 mm
Back below shoulder blade: 10.5 mm
Side of waist: 6 mm
BF %: 10.1% (interpopulated)

Thoughts:
Lookin good. Gains are steady, just need to keep eating and lifting.

getfit
10-08-2005, 01:29 PM
:hello: things are looking good Kiaran :)

Kiaran
10-08-2005, 10:43 PM
Workout: Legs/Lower Back - Saturday, October 08, 2005

Squats (wide stance, parallel)
45 lbs x 15
135 x 12
135 x 10
185 x 10
225 x 8 (PR +2r)
225 x 4
245 x 3

BB Lunges
45 lbs x 5 (per each leg)
95 x 5
135 x 5
155 x 5

Hyperextensions
BW x 10
BW +25 lbs x 10 x 2 sets

Incline Calf Press
180 lbs x 15
360 x 10
450 x 8 x 2 sets
500 x 5

Thoughts:
Squating went really well tonight. Got to work out with my buddy from Ft Collins, so that was really helpful. We spent about 45 minutes picking each other's squats apart and refining our forms. I'm glad we got to do this, as my squat feels a little better now. After squats, I didn't really care about the rest of the workout, my legs were beat.

harv
10-09-2005, 10:47 PM
Nice squatting! What adjustments did you make?

You are so right...after squats...nothing else matters!

Coke
10-10-2005, 05:14 AM
Awesome effort there, great to see you pull this off with homey...nice deal with the squats, good lunges too.

MM
10-10-2005, 09:35 AM
Nice looking Squats. They'll be scary soon enough.

Atrox Mortis
10-10-2005, 05:02 PM
Nice work on saturday man, and thanks for the constructive criticism on my squat form. Having an impartial observer really helped to find the bad points in my form. Both your numbers and your physique get more impressive every time I come down to visit. Keep up the good work bro! :thumbup:

Kiaran
10-11-2005, 01:00 PM
harv: Thanks for the compliments man. Yeah, squats usually make or break my workout. Hopefully you can get back into the squat boat soon. As far as what I changed with my squat was just simple pointers: keep my head up and back into the bar, push more from my heals and not my toes, and carrying the bar low works much better for me and my form.

CoCoa: Yeah, working out with a partner occasionally is nice. It can be very educational too. Thanks for the props!

MM: Heh, not sure if they will ever be "scary", but I'll give it my best. Thanks for the comments!

Atrox: Yeah, man, that was a great session all in all. Can't wait to do it again soon. Thanks for the compliments too. Means a lot to me. I hope to push numbers like yours on squats some day. Although now that you are serious about lifting, I will probably never catch you :p

Kiaran
10-11-2005, 10:28 PM
Workout: Push Day - Monday, October 10, 2005

BB Bench Press
95 lbs x 15
135 x 12
185 x 10
200 x 6 (PR +3r)
210 x 3 (PR +2r)
135 x 20 (PR +5r)

DB Flyes
25s x 10
30s x 8
35s x 8 (PR +3r)

DB Shoulder Press
25s x 10
40s x 10
50s x 8
60s x 5

DB Lateral Raises
25s x 8 x 2 sets
27.5s x 6
30s x 4 (PR +2.5w)

BB Laying Tricep Extension
30 lbs x 10
50 x 8
70 x 3 (tris were fried)

Cable Crunches
95 lbs x 25
110 x 15
120 x 10 x 2 sets (PR +5w)

Thoughts:
Changed things up a little bit. Decided to do a push day. Went well, chest and shoulders feel good and strong. That's all!

Kiaran
10-11-2005, 10:41 PM
Workout: Pull Day - Tuesday, October 11, 2005

Deadlift (conventional)
135 lbs x 10 (raw)
225 x 8 (raw) (PR +2r)
265 x 3 (raw)
285 x 2
315 x 2
315 x 1

Chin-ups
BW x 12
BW +25 lbs x 10
BW +35 x 6
BW +50 x 5 (PR +1r)

Wide Bar/Grip Cable Rows
55 lbs x 15
100 x 12
130 x 8
145 x 6
160 x 4

Ghetto T-Bar Rows
BAR +50 lbs x 10
BAR +100 x 8
BAR +125 x 6
BAR +150 x 4 (PR +15w)

Thoughts:
Took a little bit to get into this workout tonight. Deads felt heavy and I was really tired. I wanted to hit 315 for 4 reps, maybe next time. I guess the good thing is that I'm consistantly pulling 315, so my CNS is getting used to this. Chins were strong but my calusses on my hands were giving me grief on these and my grip was lousy and slippery. All the rowing went well. Lower back was really tired while T-Barring but i managed to pull off a PR after throwing on my weight belt to help me out with stability. Overall, not bad. Legs next time...goodie gum drops.
I

getfit
10-12-2005, 02:23 AM
tired or not Kiaran, deads are looking mighty fine well done :)

Coke
10-12-2005, 05:29 AM
Compliments on your pushin and pullin my man, pr's are always nice to see.

Atrox Mortis
10-12-2005, 04:48 PM
Compliments on your pushin and pullin my man, pr's are always nice to see.
:withstupi

Nice work man. Keep rolling on those deads and Nitrean shakes, you'll be a side of beef with eyes in no time.

TTT
10-12-2005, 06:26 PM
And the pullups were nice, too. :D

Anthony
10-12-2005, 06:56 PM
Very strong back workout. Get some sandpaper on those callouses before they tear off while deadlifting!!

Guido
10-13-2005, 07:32 AM
:withstupi

Nice work man. Keep rolling on those deads and Nitrean shakes, you'll be a side of beef with eyes in no time....and then we shall call you "Meatwad". lol

Love the "ghetto" T-Bar Rows. Ghetto rulez. :D

Kiaran
10-13-2005, 10:01 PM
Workout: Legs Day - Thursday, October 13, 2005

Squats (wide stance, parallel)
95 lbs x 10
135 x 10
185 x 10
225 x 8
245 x 6 (PR +2r)
275 x 1 (PR +20w)
285 x 1 (PR +30w) (this **** was deep and clean)

Prone Cable Leg Curls
50 lbs x 20
95 x 10
105 x 8
120 x 6

Incline Calf Press
MW +180 lbs x 15
MW +360 x 10
MW +450 x 10 (PR +2r)
MW +450 x 8
MW +500 x 6 (PR +2r)

Thoughts:
Well my legs have been looking a lot bigger than they used to, so I decided to take them for a ride tonight. Took a little bit for my quads to warm up and stop aching. After 185, they felt warm and I hit it. 245 actually felt light for the first time ever. I decided to hit some singles and kicked a new PR off the hinges. There was a pretty cool guy there that helped spot me too. According to him, my rep of 275 looked "too easy" and I should try 3pps. I don't think I'm ready for that yet, maybe in a few more weeks.

After Squats, I didn't give much a **** to the rest of my workout except calves. I spent a really long time at squats, hit 3 PRs, so who really gives a **** what I did after that :D Calves felt stronger today as well. I guess things are just starting to pay off. Who knows how far I'll go? Chest tomorrow, 225 here I come...again :evillaugh

Kiaran
10-13-2005, 11:08 PM
getfit: thanks for the compliments, as usual :) I hope to keep progressing with deads too!

CoCoa: Yeah I've become addicted to PRs and they are great fuel for the fire. Someday I hope to reach just half the numbers you put up, man.

Atrox: Thanks, man. You keep me motivated by lettin me talk weight lifting to you until your ear falls off. When I'm a side of beef with eyeballs, I expect you to be a friggin meattruck with eyeballs. :D

TTT: heh, pullups, yeah, they got smashed into that workout somewhere :D Thanks for the props, man!

Anthony: Thanks for posting here man. Always a treat to see your comments, as I've looked to your journal many times for ideas and inspiration. Thanks again!

Guido: Hell yeah, man. Ghetto is teh r0x. Thanks for the coments too!

Coke
10-15-2005, 07:52 AM
Getting off the hook for real with the squats...fine leg work overall man.

Atrox Mortis
10-15-2005, 02:59 PM
Dayum son. Nice work on those squats. I bet you'll be seeing the sunny side of 315 before November's out, and probably sooner. Looks like you finally hit that 'critical mass' point with your legs, and now your numbers are just gonna take off like a rocket. Keep it up dude! :thumbup:

debussy
10-15-2005, 03:32 PM
sup man, good workouts and congrats on the squat pr. when you say your deadlifts arent raw... whats that mean? suited? straps?

Kiaran
10-15-2005, 10:48 PM
CoCoa: Yeah, the squats are coming along nicely. Thanks :)

Atrox: Thanks man! Heh, we'll see about the legs taking off. I hope 3pps is just around the corner. You are making it difficult to keep up with you :D

debussy: Thanks for the props and thanks for posting here, man! I say "raw" just to indicate no belt and no straps. Those are the only pieces of equipment I use.

Workout: Push Day - Saturday, October 15, 2005

BB Flat Bench Press
115 lbs x 15
135 x 15
185 x 10
205 x 6 (PR +2r)
225 x 1 (full ROM, no sticking, very clean)

DB Flies
25s x 8
32.5s x 8
35s x 8

DB Seated Shoulder Press
25s x 15
40s x 10
50s x 8
60s x 8 (PR +2r)

DB Lateral Raises
25s x 8 x 2 sets
27.5s x 6

CB Crunches
85 lbs x 20
115 x 30
130 x 20
145 x 10

Thoughts:
Bench started off slow tonight. Left elbow tendon was bothering the **** out of me the entire workout. After hitting 205 for 6 solid reps, I decided to give 225 a whirl again. Those 2pps have been the Boogie Man to me for the entire year. The last time I attempted 225, I failed two consecutive tries in a row. The time before that, I had a spotter that tainted the lift (so I think) by touching the bar. So this time I was ready and told the spotter to not touch the thing unless I asked for help. Liftoff was easy, weight didn't feel too heavy at the top (it used to). The decent was smooth and not too slow and I was able to drop it all the way to my chest. It went right up without any sticking or slowing. In fact, it was so clean that I decided I'd try a second rep. The second rep was clean up until half way up, my left elbow didn't feel good and I got stuck. Oh well, at least I beat the Boogie Man finally. The rest of the workout went well with the exception of a bum elbow.

getfit
10-16-2005, 05:51 AM
take care of that elbow :)


overall nice work Kiaran.

Dedicated
10-16-2005, 09:38 AM
good work

Rex
10-16-2005, 10:01 AM
Damn bro, sick bench! Especially for your bodyweight! Well done!

Coke
10-16-2005, 12:04 PM
May want to do the push work only once per week, looks like you waited only 5 days this past time out...good work though, like the pr on the both the flat bench and db shoulder presses bro.

TTT
10-16-2005, 12:18 PM
You also did a HUGE set(s) of warmups on the bench - you probably could have nailed the 225x2 otherwise. Nice work on the DB presses, too.

MM
10-16-2005, 12:47 PM
This journal is ****ing rocking man, and your numbers look great. I predict that I'm going to start being jealous in a couple of months. :thumbup:

debussy
10-16-2005, 01:27 PM
Yo man, you may want to try warming up slower... I go like 45x10, 95x8, 135x5, 155x3, 185x2, 205x1 and then start my work sets. It takes some time, but at least my left elbow feels a lot better. BTW, I think you're ready for at least 235 bench now. If you hit that 225 easily after your 205x6, you definitely have more juice left in you.

Anthony
10-18-2005, 01:00 PM
Nice work on the bench! It's good to get through those blocks. I agree with debussy about the warmup.

Kiaran
10-18-2005, 01:07 PM
Workout: Pull Day - Monday, October 17, 2005

Deadlift (conventional)
45 lbs x ? (stretching/warmup)
135 x 10
185 x 5
225 x 5
275 x 2
315 x 3 (belt & straps)

Chin-ups
BW x 10
BW +25 lbs x 10
BW +35 x 6
BW +50 x 5

Seated Lever Rows
MW +90 lbs x 12
MW +180 x 10
MW +180 x 10
MW +230 x 5
MW +180 x 8 (this machine is really stupid...)

Cable Upright Rows
55 lbs x 15
85 x 10
100 x 8
130 x 6

Thoughts:
Meh, this workout pretty much sucked in my opinion. I was extremely tired and deadlifts felt way heavy. On top of this, my MP3 player ran out of juice halfway through chins, so the motivation really droped after that. I tried the lever rows, just for ****s and grins and yeah...I wasn't really a fan. Next time I will get back to bb bent rows and T-Bars. Going to take a day off today.

Coke
10-19-2005, 05:41 AM
Like those conventional deadlifts in here bro, good session overall.

Rex
10-19-2005, 04:31 PM
Those are some strong ass chin-ups your doing! Good deal on those deads too... 315 x 3! The session might not have been up to your standards but overall it looks nice and strong bro.

M.J.H.
10-19-2005, 06:13 PM
Ghetto T-Bar Rows
Nice to see someone else doing them!

Kiaran
10-19-2005, 09:48 PM
CoCoa: Thanks man! The Deads own me right now :D

Rex: Thanks for the props, dude. They need to be stronger though. Hopefully one day I can pull two plates up.

Venom: Thanks for posting here, man. Yeah I really like the ghetto T-Bars. My gym doesn't have a real T-Bar machine, so I get wierd looks when I do them ghetto style :p

Workout: Push Day - Wednesday, October 19, 2005

BB Bench Press
45 lbs x 15
95 x 15
135 x 12
155 x 6
185 x 5
205 x 3
205 x 4
215 x 2

CG Bench
95 lbs x 10
135 x 10
155 x 5
165 x 4 (PR +10w)

DB OH Press
25s x 10
45s x 8
60s x 6
70s x 0 (tris were too toast to get this one locked out)

DB Lateral Raises
20s x 8
25s x 8
27.5s x 6

Thoughts:
A lot going on in this workout tonight. First of all, I hit chest again because I wanted to switch around my split so that deads and squats are as far away as possible from each other. So it is Pull/Push/Legs now instead of Pull/Legs/Push. I didn't expect too much from my chest since it has only had about 4 days recovery since last time. Actually, what I am noticing now that I'm moving a little heavier weight around is that more injuries are starting to show up...yay!

Despite my super long warmup on bench, the tendons in my left arm still hurt while pressing. While attempting to press the 70s for my DB OH Press, my left shoulder blade hurt and something popped in my right abdominal (abs just shouldn't pop). So I bailed on this. I must have been straining too hard and probably pulled a muscle slightly down there. Conclusion: I need to take it easy for a few weeks and start getting 6-7 days rest in between muscle groups. Lifting all out is taking it's toll on my body and I haven't had as much rest as I should lately. I don't plan on taking another chest day until next Wednesday.

Finally, to discuss my actual lifting tonight. I tried warming up a little longer with bench, but for some reason when I did this, my brain sort of spaced out and before I knew it I had counted out 12-15 reps on the first few sets. I didn't want that much volume, oh well. Next time I'm going to try to bring the rep count down a little on warmups. Probably a waste of energy anyhow. Legs next time.

getfit
10-21-2005, 01:47 AM
nice Kiaran, bench looking solid,maybe 135x8 would have been a little better then tiring yourself out on warm up :)

Coke
10-21-2005, 05:56 AM
Nice adjustment with changing the days around a little...waiting a week before the next chest workout is probably the best way to go about it imo. Fine push session overall.

Kiaran
10-21-2005, 10:15 PM
Workout: Legs - Friday, October 21, 2005

Squats (wide stance, below parallel)
45 lbs x 15
95 x 10
135 x 10
185 x 5
225 x 5
235 x 5

BB Lunges
45 lbs x 5 (reps per each leg)
95 x 5
135 x 5
155 x 5

Prone Leg Curls
65 lbs x 13
95 x 8
125 x 6 (PR +1r)
140 x 4 (PR +15w)

Incline Calf Press
MW +180 lbs x 15
MW +360 x 10
MW +450 x 10
MW +540 x 6 (PR +40w)

Thoughts:
Pretty decent workout. Took it a bit easy on Squats and did everything without a belt tonight. Abdominals feel like they healed up after last workout's mishap on OH Press. Lunges sucked because I didn't allow enough room while doing them and I pushed myself right back into the side of the smith machine on my second to last rep with 155. I managed to recover and fired out 2 more reps. Leg curls and calf press were definitely stronger tonight. This makes me happy, as my calves are coming along very nicely. Gonna take the weekend off and heal up and rest a lot. Monday I'm hittin back hard. Possibly go for a Dead PR.

getfit: You're absolutely right about trimming it down on the warmup reps. I will do this next time. Thanks for the props and I hope you know your comments always give me a boost :)

CoCoa: Yeah, I definitely agree with you to allow for a little more rest time between muscle groups. My chest will defiitely enjoy 7 days off. Thanks for all the kind words of encouragement, man!

MM
10-21-2005, 10:23 PM
Good looking workout man. Rest is good.

Rex
10-22-2005, 10:40 AM
Nice leg session. I'm really impressed with those Bench numbers though!

Kiaran
10-22-2005, 10:53 AM
Status Report: Saturday, October 22, 2005

Weight
153 lbs (first thing in morning, empty, no clothes)

BF Measurements
Back of upper arm: 3.5 mm
Front of upper arm: 2 mm
Back below shoulder blade: 10 mm
Side of waist: 7.5 mm
BF %: 10.4% (interpopulated)

Measurements*
Left Arm: ~14"
Right Arm: ~14⅛"
Left Thigh: ~23⅛"
Right Tight: ~23"
Left Calf: ~14⅛"
Right Calf: ~14"
Neck (relaxed): ~14⅞"
Chest/Back (under arms): 43"

*All done flexed unless specified

Thoughts:
I like what I am seeing. I didn't think this week went that well, but I wound up puttin on about 2 pounds afterall. Somehow, I am not gaining very much fat with my bulk right now. This is really good, I guess it means that I am eating just enough food. I'm going to continue with my current diet until the gains stop or I hit 180 lbs. Whichever comes first I guess. Here's to a restful weekend and more gains to come :strong:

TTT
10-23-2005, 01:13 PM
Nice work, man! With the way you're going, if you concentrated on powerlifting, you could pull off a double bodyweight bench pretty soon!

Coke
10-23-2005, 01:17 PM
Serious business for the legs bro...good and proportionate stats there, glad to hear you have success on your bulk.

Kiaran
10-23-2005, 01:31 PM
MM: Thanks, and rest is definitely good, man :) I hope your back heals up quickly as I miss reading in your journal.

Rex: Thanks, dude, that makes me feel pretty good. I hope to hit 275 on bench sometime in 2006. Time will tell.

TTT: Thanks! Double body weight bench would be absolutely sick. Problem is I think I'm gaining weight faster than I'm gaining bench numbers :p So a double body weight bench is probably slowly going to slip out of sight for me, but I guess one never really knows :)

CoCoa: Thanks for the props, Coke. I am asking for even stronger legs for X-Mas. Hopefully Santa's elves can build these for me :D May the bulk live on.

Kiaran
10-24-2005, 08:11 PM
Workout: Ramp 1, Week 1, Day 1 (120 sec. rest) - Monday, October 24, 2005

Deadlifts (conventional)
45 lbs x 10 (warmup)
135 x 12 (warmup)
225 x 10 (PR +2r)
185 x 10

Seated Cable Rows
55 lbs x 13 (warmup)
115 x 13

BB Flat Bench Press
95 lbs x 15 (warmup)
135 x 11
165 x 12
170 x 10

Chin-ups (underhand)
BW x 12
BW x 10 x 2 sets

Incline Calf Press
MW + 180 lbs x 15 (warmup)
360 x 10 x 2 sets
360 x 12

Thoughts:
Got some good rest over the weekend. Decided to have some fun and switch up my routine a little bit. I'll be going through a very old routine for myself. It's actually the very first routine I ever used many years ago when I started weight lifting. I had alright results with it even before I knew how to gain weight (food), so I imagine I will have even better results with it this time round. Should be pretty fun if anything.

Today was more of an endurance day with my lifts. My body was defiitely not used to this and it was moderately exhausting...pretty pathetic I know. I'm not used to underhand chins, so my arms got tired from them due to the larger ROM. Tomorrow will be more interesting.

Atrox Mortis
10-25-2005, 12:43 AM
Oh jesus, you're back on the microperiodization pain train? Good luck man. I think I just threw up in my mouth a little at the memory of some of those unholy workouts that come towards the end of the ramps. Either way, your hugeness can only improve.

Coke
10-25-2005, 07:43 AM
U will do fine going back to the old grind and do what U know best bro - good luck with it...effort does not look bad.

harv
10-25-2005, 08:25 AM
My word..120 sec rest...I got tired just reading it lol
Nice work...good luck with the new...er, old routine :)

Kiaran
10-25-2005, 08:17 PM
Workout: Ramp 1, Week 1, Day 2 (120 sec. rest) - Tuesday, October 25, 2005

DB Seated OH Press
25s x 10 (wu)
45s x 14
50s x 13 (PR +5r)

DB Lateral Raises
15s x 13

Parallel Bar Dips
BW x 13 x 2 sets

CG Flat Bench Press
65 lbs x 10 (wu)
135 x 13 (PR +3r)

Squats
45 lbs x 10 (wu)
95 x 10 (wu)
185 x 13 (PR +3r)
185 x 11
155 x 11

Cable Crunches
80 lbs x 10 (wu)
125 x 15
130 x 14
145 x 13 (PR +3r)

Thoughts:
This workout was pretty sound. I was very pleased at my shoulder strength on the OH Pressing and I was happy with my squats, however; my heart felt like it was going to explode out of my chest after my second set of 185. Endurance sucks right now, so thank God that I am through my endurance phase for this week. Thursday is less reps and Saturday is even less. Then it's back to Hell-ville with high reps and an additional set next Monday and Tuesday. Goodie gumdrops.

Atrox: Thanks man, yeah I'm messing around with "Daddy's Shotgun" again on this routine. Glad to see you're hittin' the gym again. Eat your vitamins and get well, damnit!

CoCoa: Thanks for your support, Coke. My effort will only improve with this routine :)

Harv: Yeah it gets a little tiring. Wait until 8-9 weeks from now, there is a weeks worth of 5 working sets with 60 second rest intervals...barf. :D

TTT
10-25-2005, 08:57 PM
Goodie gumdrops indeed....

That looks like a nice routine for GPP. :D

Nice squatting

Guido
10-26-2005, 09:26 AM
Goddie gumdrops? lol This workout looks intense. So....do you have to write all these workouts down ahead of time based on certain target weight percentages, or do you just do this off the seat of your pants?

Rex
10-26-2005, 09:31 AM
Nice looking session bro. High rep squats are murder! PR's all over the place Kiaran. Good job.

Anthony
10-26-2005, 10:23 AM
Impressive squats ... I know the high reps suck!! :evillaugh

Coke
10-26-2005, 11:03 AM
Really stepping up a notch in here - another fine workout under your belt bro!!

MM
10-26-2005, 12:59 PM
Good looking DB pressing. Keep pushing heavy ****.

Kiaran
10-30-2005, 11:21 AM
Workout: Chest/Back - Friday, October 28, 2005

Legend
weight (lbs) x reps
* = dumbbell weight (lbs) per each hand
PR = personal record
r = repetition
w = weight (lbs)
BW = body weight
BB = barbell
DB = dumbell
CB = cable

BB Flat Bench Press
115 x 15
165 x 10
185 x 8
205 x 4
225 x 2 (PR +1r)

DB Flat Bench Flies
25* x 10
35* x 8
35* x 6

DB Pullovers
30 x 15
40 x 15
50 x 15

Chin-ups
BW x 10 (palms out)
BW +25 x 9 (CG neutral)
BW +25 x 8 (palms out)
BW +25 x 6 (CG neutral)
BW x 7 (palms out)

BB BO Rows (parallel w/ floor)
45 x 10
95 x 10
115 x 8
135 x 6
145 x 4

CB Seated Rows
100 x 10
135 x 8
145 x 6
160 x 6 (PR +2r)

Thoughts:
This was truly getting back to what I love about weight lifting. **** all else for me. These are the exercises that work best for me in the sequence that works best for me. Had a great workout here. Could have hit 3 maybe 4 reps with 225 on bench, but my spotter was lame and since I told him I was going to try for 2 reps, he immediately racked my weight after I hit 2. Never had someone do that to me before :(

You may be wondering what happened to my other routine that I said I was going to start. Well, it turns out that I forgot that I can't ****ing stand that routine. What a dumb ass, I know. Anyhow, this is where it is at for me and this is where I shall remain for the remainder of my bulk to 180.