PDA

View Full Version : My Bodybuilding Journal



Pages : [1] 2

Hercule
10-05-2004, 05:33 PM
Well, I'm starting a new journal. SOme things have been going on, and this is my second time lifting in about 6 weeks. I'm currently bulking. I weighed 177 this morning. I will bulk to 210, then cut for summer. I'm gaining 1-2lbs. a week. My split is-

Tuesday- Chest/Arms
Thursday- Legs/Abs
Saturday- Shoulders/Back

Hercule
10-05-2004, 05:40 PM
Chest

DB Bench Press-
60'sX8
70'sX6
80'sX10

Nice little rep PR. Going up to the 85's next week.

Dips-
BWX8
BW+35X8
BW+60X6

Great sets. I always get stares when doing these, as almost everyone uses the assisted dip machine.

Incline DB Flyes-
40'sX8
50'sX8
60'sX6

Great sets.

Cable Crossovers-
50X10 (3)

Chest was pumped and done.

Arms

Alternating DB Curls SS w/ OH DB Extensions-
35'sX8/65X8
45'sX6/70X6
55'sX6/75X5

Great sets.

Cross Body Hammers SS w/ V-Bar Pressdowns-
25'sX8/100X8
35sX8/140X8
45'sX8/170X6

Arms were done.


Great workout considering how long its been.

Ryan

BIG C
10-05-2004, 09:49 PM
Great workout! Good luck on the bulk!

Hercule
10-06-2004, 05:04 PM
Thanks a lot. It was a lot better than I expected after such a long lay off. I really appreciate the support.

BIG C
10-07-2004, 12:39 AM
Keep pushing it Bro!

Hercule
10-07-2004, 07:52 PM
Thanks Big C.

Legs

Squats-
135X8
185X8
225X8
275X8

Decent sets. Old PR was 315X8, so I'm not too far off. I'll try to bump it to 295 next week, shouldn't be too much of a problem.

Leg Presses-
2ppsX8
3ppsX8
4ppsX8
5ppsX8

Great sets. I was very pleased here. Old PR is 6ppsX6....I'll probly hit that next week.

SLDL's-
135X8
225X8
255X7

Didn't want to push these too hard, as I always end up hurting my back if I don't ease back into them.

Leg Extensions SS W/ Standing Leg Curls-
140X10/60X8
175X10/60X8
200X8/60X8

All easy. Definitely increase next week.

Seated Calf Raises-
95X18 (3)
Standing-
315X15 (3)

Calves were pumpededed. I havn't worked them in forever, felt good.


Very solid leg workout. Not too far off from old PR's, and my legs are thrashed. Shoulders/Back tommorow because I have a band competition on Saturday which will cause me to miss the planned session.

Ryan

Frozenmoses
10-07-2004, 08:40 PM
Nice going, mang. Strength is looking solid. I'm sure you'll hit 210 in no time.

BIG C
10-07-2004, 08:56 PM
Nice job on the squats! :thumbup:

Hercule
10-08-2004, 05:29 PM
Thanks a lot guys. 210 will be no problem. I used to weigh 250, so 210 will be nothing ;).


Shoulders

OH DB Presses-
50'sX8
60'sX6
70'sX5

Ouch. Big drop here :(. Have to work back up to the 85's quick.

Lateral Raises-
25'sX8 (4)

Back

Wide-Grip Pulldowns-
100X8
120X8
140X8

Good sets. This is the heaviest machine ever for Lat Pulldowns, I feel like such a puss doing these.

Bentover BB Rows(underhand)-
135X8
185X6
205X6

Good sets. Old PR was 225X8.

Cable Rows-
100X8
140X8
170X7

Solid sets. 50lbs. down from old pr.

One Arm DB Rows-
100X8/8 (3)

Last set was kinda hard, especially w/ my grip slipping. I'll stick w/ these next week just to get more comfortable w/ them.


Had to cut the workout a bit short cuz tonight's schedule is tight. L8r.

Ryan

BIG C
10-08-2004, 05:31 PM
you should try some wrist wraps if your grip is slipping.

savdout209
10-08-2004, 05:48 PM
haha..if i tried to pulldown 150lbs id be doing pullups..
youre only 16? that makes me sick. keep it up :thumbup:

Hercule
10-09-2004, 03:53 PM
Big C- I'm like a wrist wrap ****** dude, they do absolutely nothing for me. I will remember to bring chalk next time.

Savdout- Thanks a lot for the support bro, I really appreciate it.


Back and Legs are sore as hell. Havn't had good DOMS in quite a while. Got a busy night. L8r.

Ryan

Hercule
10-12-2004, 05:37 PM
Chest

Flat DB Bench Press-
60'sX8
70'sX6
85'sX8

Excellent sets! Very strong PR, I had 1 or 2 reps left, but I wanted to save some for the upcoming Dip PR :)

Dips-
BWX8
BW+40X6
BW+70X5

Another great PR. Looked great having a 45 + a 25 around my waist :D. I'll stay w/ this weight until I get 6 reps, then go on up to 80lbs.

Incline DB Flyes-
40'sX8
50'sX8
60'sX8

Very strong sets. Last few reps weren't that pretty, but still got some great contractions. I'll stay here until my form cleans up on the heavier set.

Cable Crossovers-
70X8 (3)

Finished off my chest.

Arms

Alternating DB Curls SS OH DB Extensions-
40'sX8/8 / 65X8
50'sX6/6 / 70X8
60'sX5/5 / 75X7

Great sets...these and the next sets were influence by something, resulting in the PR's...

Crossbody Hammers SS V-Bar Pressdowns-
30'sX8/8 / 120X8
40'sX6/6 / 150X8
50'sX8/8 / 180X6

Fabulous sets :D. During the past 6 sets of arms I made eyes w/ and chatted w/ an extremely hot girl. So I'm sure the 2 big PR's were a response from increased Adrenaline, etc.


Awesome workout today. PR's everywhere. Bulk is also going great. I weighed 181 this morning, which is 13lbs. in 4 weeks. My pants still fit the same, my 31's still require a belt which is great :D. I'll be ecstatic if I can make it to 215 and still have < 34" waist, but that may be pushing it ;). Also, I'm not going to lie, my bulk has been anything but clean. I have a hard time gaining weight, so I'm taking the 'a calorie is a calorie' approach. I have cheat meals often, but still get plenty of good stuff as well.

Ryan

Hercule
10-14-2004, 05:36 PM
Legs

Squats-
135X8 (2)
225X8
295X6

Great sets. This isn't an all time PR, but it is from last week. The last rep was ugly, but I got it, so shut up. I'll stay here til I get 8 reps then get back on up to 315 and start feeling like a man again. BTW, my squats are to 1" below parallel.

Leg Presses-
3ppsX8
4ppsX8
5ppsX6
6ppsX5

Another good PR. That last rep was a nut buster. I'll stay here til I get 8 reps and then move on up.

DB Lunges-
65'sX8/8 (3)

Wow, these are hard. I havn't done cardio in forever, so these may as well have been a marathon. Got a nice pump in my thighs though. I replaced SLDL's w/ these this week because my back was sorta tweeked. I may alternate these w/ SLDL's from now on.

Leg Extensions-
175X10
200X8
225X7

W00t! Leg extension PR :P

Standing Leg Curls-
60X10/10
70X8/8
80X7/7

Good sets. Got some great contractions, teh hams were very tight after these.

Seated Calf Raises-
95X20 (3)
Standing-
315X20 (3)

Increase both next week.


Excellent leg workout. My legs are torn up...now I get to go stand up at a football game for the next 2 hours, just helping, not playing.


Ryan

lilmase1153
10-14-2004, 05:50 PM
wow 16 thats insane...... your lifts are coming along real well, good luck on your bulk bro!

BIG C
10-14-2004, 10:20 PM
Great job increasing those weights! Keep hittin em Bro! :thumbup:

Hercule
10-15-2004, 04:45 PM
Thanks a lot to both of you guys. I really appreciate the support.


My glutes are killing me, it hurts to sit down :(. Diet has been crap today, and won't improve much either. Got a football game then going to a friend's house w/ many other people, should be fun.

Ryan

ryuage
10-15-2004, 06:27 PM
wassup hercule decided to check out the journal, everything looking good up in here keep it up.

Hercule
10-16-2004, 09:54 AM
Hey man. Glad to have ya. Thanks a lot bro, I really appreciate it.

Back/Shoulders looks doubtful today, as I am about to leave to go work for my grandpa, then going shopping(shut up). I think I'll be able to work it in, but it'll be an abbreviated workout. L8r.

Hercule
10-19-2004, 05:32 PM
Chest

Flat DB Press-
65'sX8
75'sX6
90'sX6.5

Great sets. The 90's felt heavier then I thought. I expended quite a bit of energy getting them onto my legs because the right one kept sliding off, otherwise I may have had 7 reps. I'll go ahead and move on up to the 95's next week.

Dips-
BWX8
BW+35X8
BW+70X6

Got all 6 reps :D. I'll replace teh 25 w/ a 35 next week even though the last rep took about 7 seconds to squeeze out. My newbie gains are halting :(.

Incline DB Flyes-
40'sX8
50'sX8
60'sX8

Same weight as last week, but form was better. 65's next week.

Cable Crossovers-
70X8 (3)

This will probly take a LONG time to go up because my chest is dead by the time I get here.

[u]Arms

Alternating DB Curls SS OH DB Extensions-
40'sX8 / 65X8
50'sX8 / 70X8
60'sX7 / 75X8

Excellent sets. Last rep or 2 w/ the 60's may have been a bit sloppy, but I still got em. Increase both by 5lbs. next week.

Crossbody Hammers SS V-Bar Pressdowns-
35'sX8 / 120X8
45'sX6 / 150X8
55'sX8 / 180X8

Increase both next week. I'll stack the pressdowns next week. My arm workout was once again augmented by the presence of a VERY attractive female nearby. The legs on this chick were insane.


Another great workout. Weighed 183 this morning. Got till February to get to 215, I think I'll make it :).

Ryan

Hercule
10-20-2004, 09:04 PM
Gah, my chest is SORE today. I thought I would go ahead and outline some goals since I havn't yet...plus I'm really bored right now :(. I want to increase all my lifts, but I'm mainly concerned about the big boys, so here are my goals to be reached by Jan. 31, 2005, as that is the final day of my bulk-

Flat DB Press- 120'sX8 (heaviest DB's in my gym)
Incline DB Press- 120'sX4-6
Squats- 405X6
Leg Presses- 10ppsX4-6
BO BB Rows- 275X6
OH DB Press- 100'sX6

If I get these, I'll be a happy man, and I think they're pretty realistic. Legs tommorow homies.

Ryan

Frozenmoses
10-20-2004, 10:40 PM
Some huge goals, but you're already strong as hell. Good luck with it, Herc. What part of Tejas are you from?

Hercule
10-21-2004, 05:51 PM
Frozen- Thanks a lot man. They are pretty big goals, but w/ muscle memory I can probly get them or pretty close. I live in Northeast Texas, about 30 mins south of Hugo.


Legs

Squats-
135X8 (2)
225X8
300X8

Excellent sets. Last rep was a grinder, but I managed to stick it. I'll slap on 3 45's a side next week and get back to business.

Leg Presses-
3ppsX8
4ppsX8
5ppsX6
6ppsX6

Well, no weight increase, but my ROM was deeper, I hit the stops on every rep. I may lower the weight a bit, as this kills me and I think it'll be hard to make improvements.

SLDL's-
135X8
185X8
225X8
275X8


Good sets. No PR cuz I don't wanna push these yet as my back doesn't feel 100% better. It didn't bother me at all today. I'll slowly get these back up to my old PR to keep from getting injured.

Leg Extensions SS Standing Leg Curls-
175X8 / 70X8
200X8 / 70X8
225X10 / 70X8

Heh, I find it hard to get excited over a leg extension PR, but it is a PR none the less. I love this superset cuz it pumps my legs up big time.

Calf Raises-
4 sets seated
4 sets standing

No use in recording my calf workouts, they suck.


Great leg day. I love hitting PR's every workout cuz it really keeps me motivated. Got the night off tonight, and plan to take advantage of it. Later guys.

Ryan

lilmase1153
10-22-2004, 01:46 AM
well i guess i dont have to ask why they call you hercule s**t man your strong as hell and with your enthusiasm youll have no prob hitting your goals.. keep up the great work

Hercule
10-22-2004, 11:22 AM
Thanks a lot bro, I really appreciate the support. I'm not as strong as I used to be at 240, but I'm getting back up there pretty fast.

lilmase1153
10-22-2004, 05:09 PM
youll have no prob gettin there bro just keep up the good work

Hercule
10-23-2004, 04:28 PM
Thanks a lot for the support bro, it'll definitely help me get there.


Shoulders

Seated OH DB Presses-
50'sX8
60'sX6
70'sX6.5

Great sets. I might have had that last half in me, but I sorta lost motivation for some reason. I'll hit the 75's next week.

DB Laterals-
30'sX8
30'sX8
30'sX8 -> 15'sX9

Great sets. My shoulders were pumped big time.

Back

Wide Grip Pulldowns-
100X10
125X8
150X8

Good sets. This is my weakest movement by far.

Bentover BB Rows-
135X8
185X6
205X6

No PR this week. If I even miss one week I seem to decline on back exercises. I'll try to get 8 next week, then slap on 2 45's a side.

Seated Cable Rows-
120X8
150X8
180X8

Great sets. I felt real strong here and the contractions were great.

One Arm DB Rows-
100'sX8 (3)

Much easier than last time. 110's next week.

Machine Shrugs-
1ppsX30
2ppsX25
3ppsX20
4ppsX10

Good sets. It's been forever since I've done shrugs; my traps were pumped.


Overall great workout. Finally have a saturday off for the first time in about 6 weeks. Went and saw 'The Grudge' w/ a lady friend last night, it was scarier than I thought. Going out again tonight. Later guys.

Ryan

lilmase1153
10-23-2004, 04:36 PM
nice lifts bro.. keep up the good work

Focused70
10-23-2004, 04:39 PM
:spam:

Nice journal so far, BananaMan. Keep up the good work.

Stash

(ps. the avatar is pretty funny)

Hercule
10-24-2004, 02:47 PM
Thanks a lot both of you guys, I really appreciate the support.

Mild DOMS in my back and shoulders while my hamstrings are still so sore it hurts to sit down. I think staying light on the SLDL's and focusing on the hams is very beneficial for them although I can't wait to start moving heavy weight again. Chest/Arms on Tuesday.

Ryan

Hercule
10-26-2004, 08:10 PM
Chest

Flat DB Press-
65'sX8
75'sX6
95'sX5.5

Great sets. That last rep was total failure. I struggled for about 4 seconds but just couldn't get it. I'll stick w/ these for another week or two then hit the big boys :).

Dips-
BWX10
BW+45X8
BW+80X4

Hahah, ouch :(. These were teh suck. Every rep was a freakin struggle. I may have to stay here for at least 2 or 3 more weeks before I make it to 90lbs.

Incline DB Flyes-
45'sX8
55'sX8
65'sX6

Meh. Last set was quite hard. Got quite a burn on the second set.

Cable Crossovers-
60X10 (3)

Decided to drop the weight and go for higher reps to focus on a greater contraction. Worked nicely.

Arms

Alternating DB Curls SS OH DB Extensions-
45'sX8 / 70X8
55'sX6 / 75X8
65'sX5 / 80X6

Great sets. Still PR'in. I'll stick w/ the current weights another week.

Crossbody Hammers SS V-Bar Pressdowns-
40'sX8 / 140X8
50'sX8 / 170X8
60'sX8 / 200X6

More great sets. This really hurt. My arms were pumped from shoulder to wrist.


Fantastic workout. I was VERY happy. The place was crawling w/ people. Tuesday night is volleyball night, so the place was crawling w/ hotties ;). However, there were many wanks up there tonight as well. Got a band competition tommorow, only upside is I get to see a girl I havn't seen in a while. Later homies.

Ryan

Coke
10-27-2004, 06:34 AM
Real nice workouts Ryan!!...hard to believe you are down to 170lbs now.

ryuage
10-27-2004, 07:13 AM
wow real great workout, lotsa red. Keep it up hercule.

Hercule
10-27-2004, 05:35 PM
Cocoa- Thanks a lot bro. Well, i'm back to bulking, so I need to change my sig to 185 :).

Ryuage- Thanks a lot mane. The more the red the better :D

Legs tommorow.

lilmase1153
10-27-2004, 05:42 PM
damn herc you got some serious db benchin going down there keep up the good work and dont hurt yourself with all them heavy wieghts.... :-)

cphafner
10-27-2004, 08:12 PM
your chest workout looks like you copied it from my journal. The jump from 95's to 100's was a real pain for me, I had to move back down to 95's.

Hercule
10-27-2004, 09:24 PM
lilmase- Thanks a lot bro. LoL, I was afraid I would hurt myself on those dips. Felt like my pec was gonna tear off.

Cphafner- haha, I guess we have teh same tastes ;). I can imagine, they look so much bigger than the 95's...and sound so much bigger too, ha. It'll be a few weeks before I try em, I need to get more comfortable w/ the 95's first. Thanks for dropping by.

dissipate
10-28-2004, 06:49 AM
nice reds! :spam:

Hercule
10-28-2004, 05:36 PM
Dissipate- Thanks bro, hope they keep comin :).

Legs

Squats-
135X8
225X8
275X5
315X4

Great sets. I missed an attempt at 315 before the final set, which was quite embarassing, but I decided to give it another go, and I'm glad I did. I'll say here another week or two.

Leg Press-
3ppsX8
4ppsX8
5ppsX6
6ppsX8

There we go. Finally got 8 reps. It was hard, but I managed.

SLDL's-
135X8
185X8
225X8
275X8

Good sets. Still not pushing it. Last set was a bit challenging, but I still have plenty left.

Seated Calf Raises-
3 sets
Standing-
3 sets


Great leg workout. Had to cut it a bit short due to time restraints. Time to study for my chem test. Later guys.

Ryan

lilmase1153
10-28-2004, 05:55 PM
nice w/o young blood.. keep up the good job

Hercule
10-29-2004, 03:38 PM
Thanks a lot lil mase. Just trying to catch up to you :).

Dissipate, I'm sorry, I dind't know you were female :). Thanks girl ;)

rookiebldr
10-29-2004, 06:08 PM
Damn, you're strong and with those reds I can see you're progressing great. Awesome sessions.

Hercule
10-30-2004, 12:34 PM
Rook- Thanks man. Definitely can't complain about the progression. I really appreciate the support.


Shoulders

Seated OH DB Presses-
50'sX8
60'sX6
75'sX6

Great sets. Felt strong from the beginning. I'll stay here another week, these were pretty unstable toward the last few.

DB Laterals-
35'sX8
35'sX8
35'sX->15'sX10

These killed my shoulders; got a major pump going.

Back

Assisted Pull-ups-
BW-80X10
BW-60X8
BW-40X7

Great sets. I decided to replace pulldowns w/ these so I can get more mass when I get to BW pullups....not like I really need it, as my back is one of my best parts, but teh back can never be too big :).

BB Rows-
135X8
185X8
205X6

These sucked. I'll replace them w/ T-bar rows for a while.

Cable Rows-
140X8
170X8
200X7

Great sets. Still progessing fast.

One Arm DB Rows-
110X8 (3)

Awesome sets. 120's next week.


Ryan

BIG C
10-30-2004, 12:47 PM
Nice shoulder/ back session!

lilmase1153
10-30-2004, 04:56 PM
great w/o herc, them shoulders are lookin strong as hell...

Hercule
10-31-2004, 09:28 PM
Big C- Thanks a lot bro, felt real good.

lilmase- Thanks man. My shoulder strength is coming back slowest of all. My previous PR was around 85's for 7 reps, so I have some catching up to do.


Back is pretty freakin sore today, shoulders arn't. My left shoulder is bothering me, especially when I move it even in a moderately extreme position, such as touching my right lat. Hope it doesn't slow me down any.

Ryan

Hercule
11-02-2004, 05:39 PM
Chest

Flat DB Press-
65'sX8
75'sX6
95'sX7+1

Hell yeh :D. Awesome PR. My spotter kept saying how it was unreal I was pressing so much weight, so that made me feel good. 100's next week baby.

Dips-
BWX8
BW+45X6
BW+80X4

:(. No improvement. Try this again next week, and if I don't improve I'll either lower the weight or forget the exercise.

Incline DB Flyes-
45'sX8
55'sX8
65'sX6

Bleh. Didn't feel very strong here today.

Cable Crossovers-
60X10 (3)


Arms

Alternating DB Curls SS OH DB Extensions-
45'sX8 / 70X8
55'sX6 / 75X6
65'sX6 / 80X7

Great sets. I'll stay w/ the 65's but go up to 85's on OH ext.

Crossbody Hammers SS V-Bar Pressdowns-
45'sX8 / 140X8
55'sX6 / 170X8
65'sX6 / 200X7

Another round of great sets.


Overall it was a pretty decent workout. I dislike the stagnation on Dips and Flyes, but I'll think of some way to get past it. In about 4 weeks I'll probably switch all the exercises.

Ryan

lilmase1153
11-02-2004, 07:14 PM
great strong lifts bro keep it up..

BIG C
11-02-2004, 11:39 PM
Great job increasing bench Bro!

Hercule
11-03-2004, 08:54 PM
Thanks a lot bros. I really appreciate it.


Legs tommorow.

Hercule
11-04-2004, 05:47 PM
Legs

Squats-
135X8
225X8
275X6
300X1
315X8

Hell yeh! Awesome PR. I decided to take a weight just prior to 315 to avoid any embarassing misses. Everythign felt light as a feather today.

Leg Presses-
3ppsX8
4ppsX8
5pps+15X6
6pps+25X6

Another awesome PR, but w/ a price :(. I was unloading the machine, and somehow managed to drop one of the 45's on my foot. It dropped from belly-button high and bounced off my freakin foot. I took my shoe off and it was all black and blue, any way to tell if it's broken? It's just a dull pain right now, no sharp pains at all, hopefully it's okay.

SLDL's-
135X8
185X8
225X8
290X8

haha,yeh, that's right, broken foot or not, I ain't slowin down :). Great PR.

Leg Extensions SS Standing Leg Curls-
200X10 / 60X10
225X8 / 60X10
250X8 / 60X10

Great sets again. Movin on up next week.


Overall a very good workout except for the minor incident. Didn't do calf raises out of concern of hurting my foot.

Ryan

lilmase1153
11-04-2004, 06:09 PM
damn bro sorry to hear about your foot man i guess you just gotta be careful.. but nice PR's none the less.. keep it herc

cphafner
11-04-2004, 09:08 PM
315*8? :swear: I hate u. Sucks about teh foot man. Even if it is broken, they don't do anything for toes, just gotta suck it up.

Hercule
11-05-2004, 08:39 AM
lilmase- Thanks a lot bro.

Cphafner- Heh, thanks man, it was a good leg day ;).

Good news, nothing's broken. It didn't swell very bad, and the ice took care of it. Almost all pain subsided after about an hour. It's a little stiff this morning and a nice green bruise covering about half of my foot is developing, but it's all good. Back/Shoulders tommorow.

Hercule
11-06-2004, 04:07 PM
Back

Assisted Wide Grip Pull Ups-
BW-80X12
BW-40X8 (3)

Rep PR, and for 3 sets. Felt great, my back was really pumped after these. I think I'll start BW chins next week.

Ghetto T-Bar Rows-
2pX8
3pX8
4pX8

Good sets. Really got some great contractions.

Seated Cable Rows-
180X8
200X8
220X6

Another good PR. It's getting kind of hard to get into position, but I'll manage.

One Arm DB Rows-
120X7 (3)

Man, my grip was absolute crap on these. For some reason it gave out on 7 reps every set. I'll work on it. BTW, these are the heaviest DB's in my gym, when I get to 12 reps, I guess I'll buy some DB handles and build my own DB's.


No shoulders today because my left shoulder is still bothering me. I'll take a few weeks off from shoulders, which will probably be okay since they are disproportionaly large right now. Time to shower and go on meh date :smoke:

Ryan

lilmase1153
11-06-2004, 04:37 PM
nice w/o herc and good luck with your date...

Hercule
11-07-2004, 02:51 PM
Thanks a lot bro. The date went veeerry well ;).

Hercule
11-09-2004, 05:10 PM
Training

Chest

Flat DB Press-
65'sX8
80'sX6
100'sX6

Man, the PR's keep coming. Everything felt light from the warm up. I'll stay here till I get about 8-10 reps cuz my gym doesn't have 105's, just 110's and 120's after the 100's. Whenever I max out the DB's on Flat Presses, I'll go back to Incline...after I max them out on that, it'll be time to cut, so it'll work out fine.

Dips-
BWX8
BW+35X8
BW+80X5.5

There we go, much better than last week.

Incline DB Flyes-
40'sX8
50'sX8
60'sX8

Decided to drop the weight and focus more on the contraction. I did 6 second reps, 3 secs down, 3 secs up. My chest was burning bad, and it felt great.

Pec-Deck-
90X10
110X10
130X10

Did these instead of Cable Crossovers since they don't aggravate my shoulder.


General

Weight- 193 :D

Sleep- 6 hours

Diet- Plenty

Other- Well, the date w/ Amber went great the other night. So good in fact that we're going out again this weekend, either Friday or Saturday, depends on her basketball schedule. I also have a date w/ Sarah either on Friday or Saturday, whichever night I don't go out w/ Amber. My bulk is going great. I've gained 25lbs. since the 3rd week of September, and still wear 31's. I can still see 4 abs, sorta when I flex. I'm getting much thicker too, my shirts are getting pretty tight around the arms and chest/upper back. Time for dinner.

Ryan

cphafner
11-09-2004, 09:58 PM
nice workout pimp!

Hercule
11-10-2004, 04:50 PM
Thanks a lot bro :D

Hercule
11-11-2004, 05:46 PM
Training

Legs

Squats-
135X8
225X8
275X6
310X1
335X4

Great sets. Everything felt nice and powerful. I love looking in the mirror and seeing people behind me staring, tis a great feeling:) I'll stay here another week.

Leg Presses-
3ppsX8
4ppsX8
5pps+25X6
6pps+35X6

Awesome sets. Making great progess here. I always get stares doing these too.

SLDL's-
135X8
185X8
225X8
300X8

These felt really good too. Everthing felt super light.

Leg Extensions SS Standing Leg Curls-
200X10 / 70X10
225X10 / 70X10
250X10 / 70X10

Another PR.

Calves/Abs

I'm hitting Calves and Abs 3 days a week now, supersetting them at the end of every workout. Calves need to grow, now.

General

Weight- 193

Sleep- 8 hours

Diet- Plenty of Cals

Other- Not much to say really. Cold and rainy today. Very pleased w/ my workout. Schedule for tonight- Dinner, Nap, CSIX2, who knows til 11 :)

Ryan

Hercule
11-13-2004, 03:35 PM
TRAINING

Back

Assisted Wide Grip Pullups-
BW-80X12
BW-40X8 (3)

No Improvement, don't know why though. I just felt week on these today.

Ghetto T-Bar Rows-
3pX8
4PX8
5pX7

Great PR. These felt really strong. I surprised myself on the last set....may have had something to do w/ the hot front desk girl walking by to get some towels ;).

Seated Cable Rows-
170X8
200X8
230X8

Another great PR. No female catalyst for the PR, so it was all me, heh.

One Arm DB Rows-
120X8 (3)

Grip was exponentially stronger today. 120's are the heaviest DB's at my gym...need to look into DB handles to build my own with.


GENERAL

Weight- 193...dang, no gain in 5 days, gotta eat more.

Sleep- 10hrs...thank God it's saturday :)

Diet- Good enough

Other- Overall good workout. Cloudy and cold today. Got my report card the other day, maintaining a 99.2 average, including a College A&P course. I'm ready for Thanksgiving break, get all of the week after next off, going to St. Louis to visit my aunt. Got a date w/ Amber in about 3 hours :hump:;) Later.

Ryan

cphafner
11-14-2004, 02:31 PM
335*4, hmmmm I might have a goal for my next leg day. I'm gonna take u down sucker! Good job on the grades man! I wish I had studied more in HS. Enjoy your date... :hump:

Hercule
11-14-2004, 07:35 PM
Heh, I'll double those reps next time big boy :). Thanks a lot, not really much studying going on, it comes pretty easy to me, plus all my classes are easy except for Chemistry, but my chem teacher is an ex college teacher who treats us like college kids :).

Here's how the date went-
Edit- Didn't get any thanks to an annoying 3rd wheel:)

She tried calling me earlier today, but I was asleep. IF she doesn't call back, I'll call her around 10 or so.

Time to eat.

Ryan

Hercule
11-16-2004, 06:36 PM
TRAINING

Chest

Flat DB Press-
65'sX8
80'sX6
100'sX6

^$(#*&!!!! Sorry cp, guess I didn't live up to what I said :(. Don't know what was going on here, it was feeling good, then I hit like a brick wall around rep 5, weird.

Dips-
BWX8
BW+45X8
BW+80X6.5

Well, had to make up for my poor performance somehow. Now I can finally move up to 90lbs.

Incline DB Flyes-
45'sX8
55'sX8
65'sX8

Great sets. Very slow w/ a hard contraction at the end.

Pec-Deck-
100X8
120X8
140X8

Still doing these since cable crossovers aggravate my shoulder. Pretty easy PR, might go ahead and increase it to 160 next week.

Arms

EZ Bar Curls-
75X8
95X6
115X6

It's been a while since I've done these. Nice litte PR there.

Skullcrushers-
75X8
95X6
115X5

Not bad, my left forearm bothered me a little on the heavy set.

Crossbody Hammers SS V-Bar Pressdowns-
40'sX8 / 140X8
50'sX8 / 170X8
60'sX8 / 200X10

Good sets. Gonna have to switch to single arm pressdowns since I've maxed out the stack.


GENERAL

Weight- 194. Weight gain is slowing down. I can still see my top two abs when I flex, my quads are still seperated nicely, my bicep still has a pretty nice peak. I guess I'm happy :). This makes 26lbs. since ~September 19

Sleep- 10 hours.

Other- Our school was hosting the elementary UIL meet, so no school for me today. Slept till 10, and was lazy all day. Feel kinda bad because I was supposed to see Amber today, but it didn't quite work out, and she leaves tommorow to go to chicago for a week. Got a chemistry test tommorow. L8r gurlz.

Ryan

cphafner
11-16-2004, 09:35 PM
good workout man. You'll squeeze out extra those extra reps next time. You made up with dips, looking strong!

Hercule
11-17-2004, 07:52 PM
Thanks a lot man, I sure hope so. The dips felt great. Can't wait to slap on 2 45's next week. Legs tommorow.

Ryan

Hercule
11-18-2004, 07:08 PM
TRAINING

Legs

Squats-
135X8
225X8
275X6
310X1
335X7

Awesome PR. Very pleased here. There was a semi-noticeable sag in the bar.

Leg Presses-
4ppsX8
5ppsX8
6ppsX6
7ppsX4

Man, these absolutely destroyed my legs. They're still wobbly.

SLDL's-
135X8
225X8
275X6
315X5

Great sets. Don't know how I managed the PR, I was destroyed from the previous exercises.

Calves


GENERAL

Weight- 195. More food.

Sleep- 7.5hrs.

Diet- Good enough.

Other- Tommorow is the last day of school before Thanksgiving break, get a full week off, thank goodness. I need it. Amber is in Chicago this weekend, so I'll be going out with Skeeter both nights. Time to finish my pre-cal. Later d00dz.

Ryan

Hercule
11-20-2004, 11:37 AM
TRAINING

Back

Assisted Wide Grip Pull Ups-
BW-80X12
BW-40X8 (3)

Good sets. The last 2 reps of the last set were total grinders. I'll drop it by 20lbs next week. My back was VERY pumped from these.

T-Bar Rows-
2pX8
3PX8
4pX8
5pX9

Excellent sets. I got pretty pumped up for that last set when I saw a few people watching me, namely a hot personal trainer. I'll throw on a 25 next week.

Seated Cable Rows-
140X8
170X8
200X8
230X10

Awesome sets. A little cheating on the last 2 reps, but not too bad.

One Arm DB Rows-
120X10 (3)

Heaviest DB's, need handles.


GENERAL

Weight- 195. This is getting ridiculous. Last night at 6, I ate a freakin ton of mexican food. After me and justin went to skeeter and nikki's house, we went to Jack in the Box and I ate 2 Ultimate Bacon Cheeseburgers and some fries...this was at 12:05am, I came home and went to sleep, so NO WAY to burn teh cals, and I still havn't gained any. Pizza is on the way as we speak :P.

Sleep- 9hrs.

Other- This was an awesome workout. Wasn't expecting it to be, though, as all I had in me was 40 frosted mini-wheats and a protein shake. I'm out of school all week for Thanksgiving, so expect some good weight gaining :). I'm afraid I'm going to reach my goal of 210 before February, so if I get there, I'll just maintain till Feb then cut. Not sure of tonight's plans, as there are a few options. Time to eat and take a nap.

Ryan

cphafner
11-20-2004, 05:16 PM
keep eating! Maybe you need an iv drip at night so you can get some cals while you sleep.

Hercule
11-21-2004, 04:14 PM
Hahaha, not a bad idea cp. Weighed 196 this morning.

Hercule
11-23-2004, 03:07 PM
TRAINING

Chest

Flat DB Presses-
65'sX8
80'sX8
100'sX8

These felt great. The first 2 sets felt like nothing, so I knew the 100's would feel great. The next DB's are the 110's, don't know if I'll go ahead and do those or go for more w/ the 100's first. We'll see how things feel next week.

Dips-
BWX8
BW+45X8
BW+90X3.5

Wow, felt like my sternum was gonna break in half on that last set. All 3 reps were total grinders.

Incline DB Flyes-
50'sX8
60'sX8
70'sX8

My shoulder always hurts on the first set, but feels perfectly normal on the next two. Great PR, form wasn't bad at all.

Pec-Deck-
120X8
140X8
155X8

Good sets. I'm getting tired of these, I miss my crossovers:(.

Arms

EZ Bar Curls-
85X8
100X6
125X6

Good PR. The last rep had mild 'lower back assistance';).

Skullcrushers-
85X8
100X6
115X8

Wow, wasn't expecting this. Hit 4 and kept going. Last one was hard, but I got it.

Crossbody Hammers SS Rope Pressdowns-
45'sX8 / 120X10
55'sX6 / 140X8
65'sX7 / 180X6

Meh.


GENERAL

Weight- 197 :D

Sleep- 9hrs.

Diet- Excellent.

Other- Very dark and rainy today. VERY pleased w/ today's workout. Started creatine yesterday, which may have had more of a placebo than actual effect on today's workout. Leaving for St. Louis tommorow, will be back Friday. I'll have to skip legs this week, but they probably need a break, I've been destroying them lately. Bout to take a nap then go to the basketball games.

Ryan

lilmase1153
11-25-2004, 02:07 PM
awesome w/o young man.. now go eat some turkey :-)

cphafner
11-26-2004, 09:38 PM
I did 105's this week, sucker!

Hercule
11-27-2004, 05:23 PM
lilmase- Thanks bro. Haha, you don't have to tell me twice, i ate several plate fulls at lunch and dinner.

cphafner- well, la de da :D. I guess I'll have to bust out the 110's then :D.

TRAINING

Back

Assissted Wide Grip Pullups-
BW-80X15
BW-40X9
BW-40X8
BW-60X11

Good sets. Wanted to stay w/ higher reps, and the pump in my back was insane.

T-Bar Rows-
3pX8
4pX8
5pX8
5p+25X7

Gah, this felt insanely heavy. I was shaking bad the whole set. Reps were good though.

Seated Cable Rows-
150X8
180X8
210X8
240X7

Excellent sets.

One Arm DB Rows-
120X10 (3)


GENERAL

Weight- 197.5 :D

Sleep- 10.5hrs

Diet- Excellent

Other- Sunny day. Helped decorate a nursing home w/ my church this afternoon. Bout to go eat a huge mexican dinner then go to the movies w/ skeeter. L8r fellas.

Ryan

Coke
11-27-2004, 06:27 PM
Congrats on all the pr's everywhere!! - :thumbup: ...you are doing well with the sessions & the school work too.

Hercule
11-29-2004, 06:00 PM
Thanks a lot cocoa, I really appreciate it mane.

TRAINING

Chest

Flat DB Press-
70'sX8
90'sX8
110'sX5

Awesome sets. Everything felt great from the get go. I had a spot on the 110's, but he didn't help me at all, he just barely steadied my left arm on the 5th rep, otherwise it may have gone outta control. I'll stay here another week or 2, then max out the DB's w/ the 120's.

Dips-
BWX10
BW+45X8
BW+90X4.5

These felt fairly strong today. This 1 rep per week progression thing is killin me :p.

Incline DB Flyes-
55'sX8
65'sX8
75'sX7

I've noticed my arm bend is getting greater as I get heavier, but I still feel it great in my chest, so whatever.

Pec Deck-
120X8
140X8
150X8

Was kinda gassed by here, stayed fairly easy.

Arms

EZ Bar Curls-
90X8
110X6
130X5

Meh, these were all hard. I think it's because this was too close to back day, and my bis havn't had a chance to recover.

Skullcrushers-
90X8
110X6
125X6

Bleh, I was dead by now.


GENERAL

Weight- 198.5

Sleep- 7hrs.

Diet- Great

Other- First day back at school after a week off, blah. Oh well, only 2.5 weeks, till I get about 3 weeks for Christmas. The gym was crawling w/ hot chicks, I guess the rain drove em all in. I noticed that my calves seem to be growing pretty fast from working them 3 days a week, they don't look near as puny as they used to. College A&P class is going on a Field Trip to Baylor on Wednesday, at least I get to miss a day of school. I know chest/arms is usually on tuesday, but I wasn't going to be able to fit it in tommorow. Time for some Jack in teh b0x. L8r.

Ryan

ryuage
11-29-2004, 06:01 PM
strong session young lad... I noticed a buncha people in the gym myself, they must be trying to work off all the food they ate over the holiday haha.

cphafner
12-01-2004, 10:12 PM
Show me up will you! :shoot:

Hercule
12-07-2004, 05:58 PM
Ryuage- Thanks bro.

Cphafner- heh, sorry bro :cool:

TRAINING

Chest

Incline DB Press-
60'sX8
75'sX8
90'sX7

Havn't done these in a looong time. Nice little PR, though. I'll finish up this bulk cycle w/ these.

Flat DB Press-
70'sX8
90'sX6
110'sX5

Well, no PR, but I wasn't suprised as the last set of Inclines were to failure.

Incline DB Flyes-
55'sX8
65'sX8
75'sX7

Alright sets. Went a little deeper than last week me thinks.

Pec Deck-
110X8
130X8
150X8

Arms

Alternating DB Curls-
45'sX8
55'sX6
65'sX8

Ties old PR.

Seated OH DB Extension-
80X8
85X8
90X6

Good sets.

Crossbody Hammers-
45'sX8
55'sX6
65'sX7

V-Bar Pressdowns-
140X8
170X8
200X11

Tris were pumped and toasted.


GENERAL

Weight- 202

Sleep- 7hrs.

Diet- Gooood.

Other- Pretty good workout. Missed legs and back last week cuz life got a little hectic. My girlfriend broke up with me on Sunday for two reasons, 1) We don't talk enough 2) She heard I had been w/ someone else...which was ture, but it got exagerrated a bit. I'm not too upset....since I am, after all, going out with her best friend this Friday.

Ryan

Coke
12-08-2004, 05:54 AM
That is dog, going with ole girl's best friend...Nice stuf in the gym - I ought to try working the calves 3 days too.

Hercule
12-08-2004, 05:11 PM
Cocoa- Heh, all's fair in love and war mane :D. Thanks for the props, it was a great workout. Give the calf thing a try, I've seen excellent results.

Hercule
12-09-2004, 05:30 PM
TRAINING

Legs

Squats-
135X8
225X8
275X5
300X1
315X7

Wow, those 2 weeks off killed my strength.

Leg Press-
4ppsX8
5ppsX8
6ppsX6
7ppsX4

No strength loss here.

SLDL's-
135X8
225X8
275X6
300X6

Well, not too much of a loss here.

Leg Extensions SS Standing Leg Curls-
175X10 / 80X8
200X10 / 80X8
225X10 / 80X8


Calves/Abs


GENERAL

Weight- 202...hmm, need more food :D

Sleep- 7.5hrs.

Diet- Good

Other- Workout was okay after 2 weeks off from working legs. Man, school is getting soo boring. I had my final in College A&P today....made a 98 :). I'm all finished up in all my other classes as well because I am exempt from all finals. So these last 4 days of school will be filled with reading in every class period while the others review. Our band Christmas concert is tonight. Later guys.

Ryan

lilmase1153
12-09-2004, 09:47 PM
nice w/o after the long lay off.. and good luck with your band concert

Coke
12-10-2004, 07:00 AM
Still a damn good leg day mang.

Hercule
12-10-2004, 04:56 PM
lilmase- Thanks a lot bro. The concert went better than I thought it would.

Cocoa- Thanks a lot bro. I admit, it could have been worse.

cphafner
12-10-2004, 08:40 PM
Take about 2 months off so I can catch up on those squats!

ryuage
12-11-2004, 05:16 AM
:withstupi

:) great leg day

Hercule
12-11-2004, 05:26 PM
Haha, thanks a lot bros. I really appreciate all the support. 2 months eh? not anytime soon :D

TRAINING

Assisted Wide Grip Pullups-
BW-80X15
BW-40X11
BW-60X10
BW-80X12

Whew, that second set took a LOT outta me. It was great though, my back was puuumped up big time.

T-Bar Rows(weight of plates)-
135X8
180X8
225X6
270X6

Great sets. That last set was killer, felt like my head was gonna pop off.

Seated Cable Rows-
160X8
190X8
220X8
250X7

Another good PR.

One Arm DB Rows-
120X10 (3)

Calves/Traps


GENERAL

Weight- 202. Gah, what's up here?! I've had a large pizza for dinner the past two nghts :P.

Sleep- 9hrs.

Diet- Good

Other- This was a great workout. I love going in there w/ a semi-tight shirt on, then having it tight and stretched across my back. I've really learned to feel the exercises in my back lately. Did a lot of nothing today. Me and a few friends had a Halo tournament, I came in second, lost by only 1 kill :(. I'll be stuck at home tonight, my parents are going to a party and I have to watch my little brother. Time to eat. L8r guys.

Ryan

Coke
12-11-2004, 07:22 PM
Props on the back session, doing damn good mang.

cphafner
12-12-2004, 08:40 PM
damn that is impressive T-bars! Now go eat more pizza, fatty.

Hercule
12-13-2004, 11:08 AM
Cocoa- Thanks a lot bro, I really appreciate the support. I am very pleased with my progress lately.

CP- Thanks man. I love T-Bars, although I do them the ghetto way, w/ a barbell in a corner and the close-grip handle. I feel them in my back way better then BB rows. Heh, fatty eh? I can still wear my 31's :p

cphafner
12-13-2004, 08:42 PM
Heh, fatty eh? I can still wear my 31's :p

Yeah but it doesn't count when they have an elastic waistband!
:moon:

Hercule
12-14-2004, 06:29 PM
hey.......:(


TRAINING

Chest

Incline DB Press-
65'sX8
80'sX6
95'sX7

Excellent sets. 95's felt great, all reps were really powerful. 100's next week.

Flat DB Press-
70'sX8
90'sX8
110'sX6.5

May have had one or 2 more, but I wsa holding the DB's weird, as they are bent to hell and my wrists started killing me.

Incline DB Flyes-
55'sX8
65'sX8
75'sX8

Great sets here. Got a deep stretch and a nice burn.

Pec-Deck-
110X8
130X8
150X8

Arms

Alternating DB Curls-
45'sX8
55'sX6
65'sX8

Aight.

Skullcrushers-
85X8
105X6
120X7

Not bad. Tris were pumped up.

Crossbody Hammers SS V-Bar Pressdowns-
40'sx8 / 140X10
50'sX8 / 170X10
60'sX9 / 200X10

Bleh.


GENERAL

Weight- 203. Finally, another pound.

Sleep- 7hrs.

Diet- Good

Other- Man school is sooo boooring. I am exempt from finals, and all my teachers are reviewing for them this week, so I sit in every class and read a book. Tommorow is my last day thank goodness.

Ryan

lilmase1153
12-15-2004, 05:33 AM
exempt from finals. who did you have to suck off for that. shoot i would have loved to have been exempt from finals.. anyways good w/o there young blood your db press's are mighty impressive... keep it up

Coke
12-15-2004, 06:14 AM
Excellent chest and arms workout bro.

cphafner
12-15-2004, 06:49 PM
damn strong work.

Hercule
12-15-2004, 11:20 PM
Lilmase- hahaaha, if you maintain an 85+ average in all classes and have perfect attendance, you don't have to take exams. Thanks for the props bro, I'm really likin the steady progress.

Cocoa- Thanks a lot bro, I was very pleased.

Cphafner- Heh, just trying to keep up with you bro.

lilmase1153
12-16-2004, 02:27 AM
wow so there is a highschool student who goes everyday.. i wish i knew they had that rule or else i might have showed up every once in a while... now go lift :-)

Hercule
12-16-2004, 09:13 PM
hahaah, actually, there are quite a few of us taht do :p. haha. yessir, here ya go :D


TRAINING

Legs

Squats-
135X8
225X8
275X6
310X1
340X7

Great sets. The last 3 reps of 340 were tootal grinders.

Leg Presses-
4ppsX8
5ppsX8
6ppsX6
7ppsX5.5

On the last rep w/ 7pps, I went halfway down, and pussed out and went back up. I hit the stoppers on every rep, so that's why it's only half a rep, although some may count it as a rep.

SLDL's-
135X8
225X8
275X6
315X8

I only planned on doing six reps, but I noticed a hot chick w/ some ugly dude staring at me...so I squeezed a few extra out just for my ego.

Leg Extensions SS Standing Leg Curls-
200X10 / 90X8
225X10 / 90X8
250X10 / 90X8

Legs were done.

Calves/Abs


GENERAL

Weight- 203

Sleep- 11hrs.

Diet- Goood.

Other- Enjoyed my day off. 2 debaters moved, and the debate coach needed someone to fill their spaces. So, he picked me and Toby as a new CX team...and neither one of us has ever done it. He said it takes a few years to get a firm grasp on it...he's giving us one month. He says if anybody can we can, so I read through the material he gave me today, I think I understand the basics. NOw I all I need is my case and evidence, haha. Went out with a couple of friends tonight...saw teh hot front desk lady from the gym at chili's....mmm she looked good. so did her friends.

Ryan

Coke
12-17-2004, 06:52 AM
Great leg day mang!!

ryuage
12-17-2004, 06:54 AM
great leg session herc

lilmase1153
12-17-2004, 07:40 AM
way to stroke the ego bro. we all need that sometime.. your leg w/o is pretty impressive man. by the way what are your measurments? and no im not hitting on you ;)

Hercule
12-17-2004, 12:06 PM
Cocoa- Thanks bro

Ryuage- Thanks man, I was really impressed.

Lilmase- Thanks a lot bro, I was happy.

Shoulders- 50"
Chest- 45"
Arms- 16.5"
Waist- 34"
Quads- 25"
Calves- 16"

Hercule
12-17-2004, 05:33 PM
TRAINING

Back

Assisted Wide Grip Pullups-
BW-80X15
BW-40X8
BW-60X9
BW-80X12

Eh, no gain this week. I guess it's hard to increase much on BW exercises when the resistance is increased each week, heh.

Ghetto T Bar Rows(weight of plates)-
180X8
225X8
270X6
315X4

Man, I was very pleased here. 315 felt like a freakin TON. It was hard enough picking it up, much less rowing it 4 times. I knew this was too much weight to do w/ good form this week, but I wanted to do it anyway.

Seated Cable Rows-
170X8
200X8
230X6
260X7

Great sets. Last set was pretty hard.

One Arm DB Rows-
120X10 (3)


GENERAL

Weight- 204

Sleep- 9hrs.

Diet- Great

Other- Another nice long day off. Played Halo 2, messed around w/ Chase and Kolt playing with fire. Going to the movies...later.

Ryan

lilmase1153
12-17-2004, 06:49 PM
whoa whoa whoa.. you play halo2 also... do you got live? if so we should tear some s**t up sometime..

ok back to the subject at hand.. your a big ass mofo hercule. and only 16. if i was you id go give my parents a big hug and say thanks for the good genes :-)

nice w/o by the way

Hercule
12-18-2004, 12:24 PM
Haha, yeh man, just got a copy recently. Sorry, I don't have live, but I'll look into it. Heh, yeh, I'm pretty big for my age, but I always wanna be bigger :). Thanks for the props, it was an awesome workout, I was very pleased with it.

Hercule
12-21-2004, 05:55 PM
TRAINING

Chest

Incline DB Press-
70'sX8
85'sX6
100'sX5

Great sets. That last rep was a grinder, but went up pretty smoothly. I'll stick w/ these next week.

Flat DB Press-
80'sX8
100'sX5
120'sX3.5

Dang, these were a tad bit heavy-ish.

Incline DB Flyes-
60'sX8
70'sX7
80'sX7

Good sets. Got a good burn on the first 2 sets. My ROM was much deeper this week than previous weeks thanks to the recovery of my shoulder. I think it's almost better. I did some light(10 lbs) lateral raises earlier without aggravation, which is a huge improvement over a few weeks ago.

Pec Deck-
120X8
140X8
160X6

Good enough.

Arms

Alternating DB Curls SS OH DB Extensions-
50'sX8 / 80X8
60'sX6 / 85X8
70'sX6 / 90X8

Good set. 70's were really heavy.

Crossbody Hammers SS VBar Pressdowns-
45'sX8 / 140X12
55'sX6 / 170X12
65'sX8 / 200X12

Good sets. Got a great pump.


GENERAL

Weight- 204

Sleep- 9hrs.

Diet- Good

Other- Today's was a great workout. There was an unusually high number of college-age guys at the gym today. Little overcrowded IMO. L8r.

Ryan

cphafner
12-21-2004, 09:58 PM
315 should feel like a ton, it's a boatload of weight 120's on falt is real impressive. I'm stuggling with the 110's!

Coke
12-22-2004, 06:14 AM
Major props on all of the pr's...love the big db's on the chest work and those 70lbs alternate curls bro.

lilmase1153
12-22-2004, 10:50 AM
yeah ace w/o herc... very impressive now go bench the 200s on db next time ok..

Hercule
12-22-2004, 05:50 PM
CP- ha, you're telling me bro. Thought my back was gonna snap in half. Heh, the 120's were no picnic, that's for sure.

Cocoa- Thanks a lot bro. I'm really happy with my strength as of late.

Lilmase- Thanks bro. Ha, who do I look like, Ronnie Coleman? :p

lilmase1153
12-24-2004, 01:30 PM
i dont know what you look like you havent given us any pics, but until you do im gonna picture you as him ok :-) and merry christmas young one

Hercule
12-24-2004, 02:46 PM
Hahaha. Well, I do look sorta like him except I'm white....have hair....and about 100lbs. less LBM than him. Merry Christmas to you too bro.

TRAINING

Legs

Squats(Max out)-
45X20
135X10
225X8
275X5
315X1
340X1
370X1
390X1
410X1

Ah man, GREAT day to max out. Everything felt GREAT. Warmups were flying up. 315 was like 135, and it didn't get much harder til 390. I *might* have had 10 more pounds in me, but I was plenty happy w/ 410. I would like to add that this intense max out was done while listening to John Mayer's 'Daughters' ;)

Leg Press-
4ppsX8
5ppsX8
6ppsX6
7ppsX8

Excellent sets.

At this time it was announced the gym would be closing in 10 minutes...shows I what I get for not paying attention. So I did some calves and left.

GENERAL

Weight- 203

Sleep- 8hrs.

Diet- Good...lotsa good eatin to come :D

Other- It snowed a LOT on wednesday, so it's been nice yesterday and today. I'm VERY pleased with today's max out. It's a 30lbs. PR, and the 380 was done when I weighed 240. I plan on maxing Deads on Sunday, then bench sometime next week. MERRY CHRISTMAS EVERYONE :D.

Ryan

ryuage
12-25-2004, 08:29 AM
great job on the squats... they are looking real strong, merry christmas.

Hercule
12-25-2004, 03:51 PM
Thanks a lot bro, the best is yet to come :D.

I know I said I was gonna max on Sunday, but I got to antsy after watching WSM.

TRAINING

Bench and Deadlift Max out

Bench Press-
45X20
135X12
185X8
225X1
245X1
265X1
285X1
305X1

VERY pleased here. 15lbs. PR. Not bad after not bench pressing w/ Barbell in over a year :).

Deadlift-
135X5 (2)
225X5
275X3
315X1
365X1
405X1
440X1

25lbs. PR :D. Very pleased here. I wanted 455, and probably could have gotten it if I had done DL's on a different day, but still pleased.


Ryan

Coke
12-26-2004, 03:25 AM
Superb leg work, great bench and deadlift session as well - :thumbup: ...one cannot help but to be impressed!!

Hercule
12-27-2004, 09:36 AM
Thanks a ton Cocoa, I really appreciate it.

Due to my ego and vainness, I will be starting my diet today. My last cut lasted 7 months, in which I lost 70lbs., and 15" from my waist(46"-31"). I was not ripped for summer, although I started my cut in October, haha. This year, however ,will be different. I am starting it early so hopefully I will have a chance to get to ~9%BF, then do a mini bulk, then cut again, just for some added sharpness. Here's the plan-

I weigh 206. According to my best guess, I am around 18%BF, just looking at other's pictures and such. If I am right, then I will need to drop roughly 25lbs. of fat to get to 9%. I will be using a TKD for the first 15lbs. or so. After that I should be in the low teens, constituting a change to a CKD. While on the TKD, I will a refeed every other Sunday, after 3 weeks. I will eat the same thing every day on my diet, depending on whether or not it's a workout day-

Off Day:
Meal 1- 1/2 Cup Cottage Cheese, 45g whey protein
Meal 2- 7oz. Chicken
Meal 3- 23g whey protein, 1/4 cup almonds
Meal 4- 7oz. Turkey
Meal 5- 1 Tin of Tuna
Meal 6- 45g Whey protein

Workout Day:
Meal 1- 1/2 Cup Cottage Cheese, 45g whey protein
Meal 2- 7oz. Chicken
Meal 3- 23g whey protein, 30g carbs
Meal 4- 45g whey protein, 30g carbs
Meal 5- 7oz. Turkey
Meal 6- 45g Whey Protein

*I will put 1 TBSP. of Olive Oil in every protein shake for the fat.

It will pretty much be the same on the CKD, except for the huge refeeds on the weekends.

I will continue posting workouts until my strength drops too much, and I get too embarassed to post my numbers :). L8r.

Ryan

Hercule
12-29-2004, 11:53 AM
I made a small change. I decided to do a PSMF for the first 3 weeks..just to get things started off w/ a 'bang'. I'll do a refeed on the 3rd sunday of this diet, then go to a TKD, then the CKD a few months later.

Did chest yesterday. It was a decent workout. Strength hasn't dropped too much yet. Kept things from the 8-10 rep range. Legs tommorow.

Ryan

ryuage
12-31-2004, 08:50 AM
Happy New year! sessions lookin good, good luck on the diet.

Hercule
12-31-2004, 01:38 PM
Thanks a lot bro. Happy new year's to you too!


Did legs yesterday. I replaced back squats w/ front squats. Strength is still good. Starting weight was 206, weighed 199.5 this morning. Probly just water and glycogen, althought my quads are looking pretty sharp. Here's my diet whilst on the PSMF-

Meal 1- 1/2 Cup low fat cottage cheese, 45g whey protein,1 Fish Oil Capsule(FOC)
Meal 2- 7oz. Chicken, 1 FOC
Meal 3- 25g Whey protein, 1 FOC
Meal 4- 7oz. Turkey, 1 FOC
Meal 5- 1 Tin Tuna, 1 FOC
Meal 6- 45g Whey protein, 1 FOC

I've been doing that every day for the past week. Today is slightly different. I'm eating turkey for meal 3, then all the boiled shrimp I can eat for meal 4.

Back tommorow.

Ryan

ryuage
01-01-2005, 08:20 AM
good luck, diet looks yummy haha :)

Hercule
01-02-2005, 04:10 PM
Thanks bro. Haha, the diet is far from yummy. The only way i can eat the chicken is w/ 20oz. of Crystal lite...get a big bite...chew it up a lil bit, then swallow it all down w/ a big gulp of CL, otherwise I gag. Everything else is ace though.

Tommorow will be the end of the first week of my cut. I will continue the PSMF next week, refeed next Sunday(1/9), then switch to a TKD w/ a refeed every other sunday till I get to about 14%.

I weighed 197.5 this morning, 8.5lbs. in 6 days. I'm pretty sure a lot of it is water weight/muscle glycogen, although I can tell a noticeable difference in my midsection when I look in the mirror. My top 2 abs are much sharper, the next 2 are coming in, and my love handles have shrunk noticeably.

Ryan

Hercule
01-03-2005, 04:09 PM
Today marks the end of the first week of my cut, and the second and final week of my PSMF.

I weighed 197.5 yesterday, and 199 this morning, I'm pretty sure it's just water weight, considering I drank about 32oz. of Crystal Lite before bed last night.

My starting waist measurement was 36.5, btw, my 'waist' measurement is taken around the belly button. This morning it was 35". 1.5" in 7 days. Good sign, means I burned a good deal of fat during that first week. I'd like to be down to 34" by the end of this week. I'm pretty confident It'll happen.

Looking forward to the refeed on Sunday...a lot.

Chest/Arms tommorow.

Ryan

lilmase1153
01-03-2005, 04:14 PM
nice progress hercule... youll be rippped in no time bro, with your determination and genetics ill give you 2 months maybe before you hit that goal... good luck herc

cphafner
01-03-2005, 10:09 PM
nice job on the cut. That diet is looking clean and intense.

ryuage
01-05-2005, 06:10 AM
:withstupi

Coke
01-05-2005, 07:07 AM
Great job dude...if you'd get the waist down to about 33 with your size that would be awesome.

Hercule
01-09-2005, 03:40 PM
Hey guys, thanks a lot. Somehow I missed your replies the first time around.


Well, the two week PSMF is over, and with very pleasing results, I might add.

Here are the results so far-

12/27/04:
Weight- 206
Waist- 36.5"

1/9/04:
Weight- 193
Waist- 34"

I couldn't be happier(well, I would be if I already had a six pack, but hey :p) with the results.


I'm starting a TKD tommorow. I'll do that til I get probly to a 32.5-32"" waist, then do a CKD, as that is where I stalled the last cut.

I'm enjoying a huge refeed today. Here's what the plan is-

Meal 1- 3 pancakes, 1/2cup syrup, 2 scoops whey
Meal 2- Chinese Buffet (had 3 plate fulls....gah it was good)
Meal 3- 1 scoop whey, about 6 reeses cookies(150carbs)
Meal 4- Supersonic Smokey Bacon Cheeseburger, Large Fry, Coconut Flurry
Meal 5- Homemade chilli, baked potato, 75g dextrose
Meal 6- 2 scoops whey, Ramen Noodles

That's around 800+ carbs, 210g protein, and abot 100g fat(little high, but there's nothing I can do ;))

Well, later fellas. I'll update a few times over the next week. I might even get my girlfriend to take some progress pics.

Ryan

cphafner
01-09-2005, 09:09 PM
good job skinny.

Hercule
01-10-2005, 08:04 PM
Hey now....that was uncalled for :(

cphafner
01-10-2005, 08:27 PM
:zipit:

lilmase1153
01-11-2005, 12:02 AM
thats a serious refeed.. your making ethipoians cry ya know that :-)

ryuage
01-11-2005, 08:59 AM
yummy, pancakes, chinese buffet... sounds like my kinda refeed

Hercule
01-11-2005, 05:24 PM
lilmase- Ha, let em' cry. I enjoyed it enough for all of them ;)

Ryuage- Haha, it was great man. Ate all my favorite foods.

Hercule
01-17-2005, 09:52 AM
Today is the end of the first week of my TKD. THe results have been pretty good. The first 5 days were spent losing what I had gained on the carb-up. Here are the results-

Weight- 192
Waist- 33.5"

Pretty good. Half an inch in one week isn't too bad. Hope to lose that other half by sunday. If I can lose an inch every two week cycle, I'll be in some good shape.

Ryan

cphafner
01-17-2005, 07:05 PM
good job on the loss, a few more cuts like that, and I'll be bigger than you!

Hercule
01-23-2005, 02:03 PM
Hahhah, thanks a lot bro. I really appreciate the support.



Well, this is the end of week 2 of teh TKD. Results have been great thus far. Strength has dropped some in the gym, but not too much, mostly just lack of carbs me thinks. And the measurements are *drumroll*

12/27/04-
Weight- 206
Waist- 36.5"

1/23/05-
Weight- 189.5
Waist- 33"

Fantastic progess. If I can lose an inch every two weeks, I'll have my goal reached by March, which would be awesome :). I remember I didn't get a 33" waist until I weighed about 178 last year, so this is very exciting. I love looking in the mirror every day and seeing new cuts and veins, tis joyous :). Well, until this time next Sunday, so long :D.

Ryan

Coke
01-23-2005, 03:42 PM
I am impressed with the 33 inch waist...major props, you pulled it off - :thumbup:

cphafner
01-23-2005, 08:34 PM
damn cut is going real well. Your waist is the same size as mine!

lilmase1153
01-24-2005, 04:06 AM
dang herc your really hittin it hard man.. but how come you donr update with w/os?

Hercule
01-24-2005, 04:04 PM
Cocoa- Thanks a lot bro. I'm very please with the progress so far. Only 2-3 more inches to go ;).

CP- Thanks bro.

Lilmase- Yeh man, when I cut I go all out. My friends and family can't stand how strict I am, I never cheat except for when scheduled, no matter what. I just don't feel like posting workouts since nothing new is going on, no PR's or anything. I've been alternating w/ heavy weeks(sets of 3 on main exercises) and lighter weeks(sets of 8-10 on main exercises), with 10-12 reps on all assistance exercises.

Ryan

lilmase1153
01-24-2005, 05:36 PM
sounds pretty hardcore hercule but taht doesnt mean you cant stop by to say hi lmao j/k bigguy.. keep up the good cut and remember to post some pics when your done ..

Hercule
01-25-2005, 09:22 PM
Haha, you're right bro, I should do more journal hopping than I have been. I'll hop to, sir. As soon as I get around 10%, I'll post some pics for sure. L8r bro.

Hercule
01-30-2005, 03:17 PM
Week 3 of the TKD is over. Another succesful week. Strength has dropped minimally, which is good.

12/27/04-
Weight- 206
Waist- 36.5

1/30/05-
Weight- 188
Waist- 32.65"

Not quite half an inch, but still good. I hope to still hit 32" on the dot by next Sunday, but we'll see what happens. Basement weight for this next week will be 185.5, no less.

Ryan

lilmase1153
01-30-2005, 05:17 PM
awesome progress hercule.. no doubt youll 32 on the waist by sunday.. good luck man

Hercule
02-06-2005, 04:40 PM
TKD week 4 is over. I was supposed to cheat today, but I'm delaying until Thursday so I can get into refeeding every 10 days. When I get down to 31" I will do it ever 6-7 days, as things will probly get hard by then.

The Tale of The Tape(heh)-

12/27/04-
Weight- 206
Waist- 36.5"

2/6/05-
Weight- 186.5
Waist- 32.2"

Very pleased with this weeks results. Strength has dropped somewhat. Incline DB's have gone from 100'sX8 to 90'sX7, so that's not too bad, especially compared to last year. All my other lifts are staying the same, Leg Presses are 6ppsX7, Rows are still in the 200's, etc.

Here's what my diet's been for the past 4 weeks(same thing every day)-

Meal 1- 1/2 Cup Cottage Cheese, 2 Scoops Whey, 1 tbsp. Olive Oil
Meal 2- 2 Chicken Breasts
Meal 3- 1 Tin Tuna, 1 potato(potato only on workout days
Meal 3.5(workout days)-2 Scoops Whey, 35g dextrose(only on workout days)
Meal 4- 2 Chicken Breasts
Meal 5- 1 Scoop Whey Protein, 1/4 cup peanuts
Meal 6- 2 Scoops Whey, 1 tbsp. Olive Oil


As I mentioned above, I'm going from refeeding every 14 days to every 10, and will change that to every 7 days in about 3 weeks. I'm getting extremely close to my goal of a 30" waist, and it's getting kinda hard to hang in there. Thanks for all your support and encouragement. Let's get this over with so I can go back to gaining weight again. I'll update again in 2 weeks.

Ryan

lilmase1153
02-07-2005, 04:39 AM
damn hercule freakin insane progress bro.. i wish i had determination on a cut like you man cause when it comes to the gym im there but this dieting s**t is just driving me nuts.. well good job bro and your strength still seems top notch

Hercule
02-19-2005, 10:20 AM
Lilmase- Thanks bro. If I'm anything I'm determined. I hate hearing all these fat slobs complain about not being able to lose weight. If you want anything bad enough, you'll get it. Thanks for the support bro.


Well, week 6 of the TKD is over. Once again, the results are VERY pleasing.

12/27/04-
Weight- 206
Waist-36.5"

2/19/05-
Weight- 182.5
Waist- 31.5"

Everything is looking great. I seem to get more defined each day. Only 1.5" left until I reach my goal. After that it's a clean bulk from the end of my cut til Feb. of next year. It will be done very slowly. I tried a dirty bulk this year and put on a bit more fat than I wanted. This year, I will bulk for a much longer period of time, puttin on weight veerrry slowly by eating extremely clean, and hopefully not getting about 12%BF after gaining around 30-40lbs. in 11 months. Don't know if it'll be possible, but you never know till you try. I've got my slow bulk diet almost planned out, I just have to look at a few things when I go to the store today. Have a nice day everyone.

Ryan

lilmase1153
02-19-2005, 11:24 AM
very nice results bro.. amazing and i compeltey agree with you.. if you want something bad enough nothing should be able to stop you..

cphafner
02-19-2005, 05:11 PM
cut is looking awesome! Great job.

Coke
02-26-2005, 04:59 PM
Haven't seen no sessions in a bit, lol - ;) ...I know you are doing well though bro.

Hercule
03-12-2005, 01:55 PM
Hey guys. Thanks for all the replies.

Sorry about not updating for a while. I let my diet go 2 weeks ago since I was going to be gone looking at colleges for 4 days, making it near impossible to stick to my diet. I did a PSMF this past week, however, and got back on track very nicely.

12/27/04:
Weight- 206
Waist- 36.5"

3/12/05:
Weight- 180.5
Waist- 31.25"

Gettin closer and closer to my ideal size. Yesterday after my ab work, I flexed in the mirror and saw pretty much a perfect six pack. However, I'm still not satisifed as I was flexing, had quite an ab 'pump', was dehydrated and at the deepest point of carb depletion, haha. If I had to guess, I would say I am ~12.5-13.5% BF.

Ryan

midee1
03-12-2005, 03:56 PM
Hey guys. Thanks for all the replies.

Sorry about not updating for a while. I let my diet go 2 weeks ago since I was going to be gone looking at colleges for 4 days, making it near impossible to stick to my diet. I did a PSMF this past week, however, and got back on track very nicely.

12/27/04:
Weight- 206
Waist- 36.5"

3/12/05:
Weight- 180.5
Waist- 31.25"

Gettin closer and closer to my ideal size. Yesterday after my ab work, I flexed in the mirror and saw pretty much a perfect six pack. However, I'm still not satisifed as I was flexing, had quite an ab 'pump', was dehydrated and at the deepest point of carb depletion, haha. If I had to guess, I would say I am ~12.5-13.5% BF.

Ryan

Well hello there kid. Looks like the cut is coming along great. :thumbup:

lilmase1153
03-12-2005, 05:32 PM
damn bro sounds like your doing great.. but why dont you post some pics adn we can be the judge on "The perfect 6 pack" :)

Hercule
03-13-2005, 03:09 PM
Midee! Back from the dead :D. Thanks a lot bro.

Lilmase- Thanks bro. I promise that as soon as I am through w/ this cut I'll have pics up. I hope that it will only be 3-4 more weeks, but we'll see what happens.

midee1
03-13-2005, 07:15 PM
Midee! Back from the dead :D. Thanks a lot bro.


That should read back and fat cause that's what I am. But yes sir I am back. :)

Hercule
03-19-2005, 09:36 AM
heh, well at least you're back. may I recommend a PSMF for fast, effective weight loss?;)


Goodmorning WBB land.

I think this is week 9 of my TKD, but I'm not sure. I've lost track. At this point i've halfway switched over to a CKD, I'll make the full conversion starting next week.

12/27/04-
Weight- 206
Waist- 36.5"

3/19/05-
Weight- 179
Waist- 31.0"!

Only one more inch to go! Everything is looking great. Til next week, cheers!

Ryan

midee1
03-19-2005, 09:41 AM
heh, well at least you're back. may I recommend a PSMF for fast, effective weight loss?;)


Goodmorning WBB land.

I think this is week 9 of my TKD, but I'm not sure. I've lost track. At this point i've halfway switched over to a CKD, I'll make the full conversion starting next week.

12/27/04-
Weight- 206
Waist- 36.5"

3/19/05-
Weight- 179
Waist- 31.0"!

Only one more inch to go! Everything is looking great. Til next week, cheers!

Ryan

Great job there Hercule. Keep us posted on teh progress.

Coke
03-19-2005, 09:55 AM
Hercule, Hercule, Hercule - awesome stuff man...I bet you look great, just in time for summer - :D

Hercule
04-03-2005, 09:18 PM
Hey bros. Thanks a lot for the kind words.

Sorry for not updating last week, but I had to throw the diet out for 4 days due to traveling and stuff. Back on track this week, though.

12/27/04-
Weight- 206
Waist- 36.5"

4/3/05-
Weight- 178
Waist- 30.8"

Slowly narrowing down. One of these days I'll get a real BF test.

Got some big stuff coming up in the next month. Research paper May 3rd, TAKS in a few weeks...and most importantly, the ACT this coming Saturday. Made a 32 on a copy of an older test last week....hope to do the same Saturday.

Ryan

Hercule
04-08-2005, 05:37 PM
Just finished my depletion workout, effectively ending my second week of the CKD. My body feels like hell right now.

12/27/04-
Weight- 206
Waist- 36.5"

4/8/05-
Weight- 176.5
Waist- 30.65"

Sowly getting there.

Got the big ACT tommorow, so wish me luck. I plan on taking it at least one more time(unless I, you know, make a 36 tommorow :p). I'm aiming for at least a 32, which is definitely doable.


Ryan

cphafner
04-08-2005, 09:34 PM
man u need to eat, you're melting away. Good luck on the ACT's.

Coke
04-09-2005, 11:18 AM
I weigh more than you do now, lol...great news about that waistline, almost time for pics - :D

Hercule
04-09-2005, 02:59 PM
Cphaf- Heh, well, the fat's melting away at least :). Thanks a lot man. More on the ACT below

Cocoa- Haha, not hard to believe, you and your swole self. I agree, pics soon.


Well, that was the longest 4 hours of my life:D. I'm not sure how I did overall. If I had to guess I'd say I made around a 30. It was definitely harder than the two practice tests I took. I know I did good on English, that's probably my strongest point. Mathematics is questionable. I stupidly left 3 blank. I wasn't biding my time very well, and the alarm went off before I could bubble in 'C' on the last 3 to give myself at least a 20%(or 25...don't remember if there were 4 or 5 answers, haha) chance of getting them right, intstead of the 0% I now have. The reading was pretty easy. There was one about politics that was very confusing, even though I'm certainly no n00b when it comes to politics. Science went fine.
We'll see in 4-7 weeks how I really did ;).

This is my first time to take it, and doesn't really count for much as far as I'm concerned, as no colleges will be receiving this score and I was just using it to get a feel for the real thing for when it does count. My school offers an ACT prep course for 9 weeks before the Fall exam, so I'll be taking that, then take the REAL thing.

Ryan

R_Y_A_N
04-13-2005, 12:18 AM
way to go dawt :) :thumbup:

Hercule
04-18-2005, 06:02 PM
No update this week. No change at all from the previous week :(. I'm going to do a PSMF, w/ 30hr. refeeds on the weekends until I get to 9% BF. It's going to get boring and painful, but I'm so close to my goal that I don't even care anymore. Prom is May 20, so that is a definite deadline, however, the band is taking a trip to New Orleans May 6, so it'd be nice to be ripped by then. Speaking of prom, I went to get fitted for my tux today(silver and black). I got to experience the joys of bodybuilding when getting fitted for a jacket. My shoulders and back are so thick, that whatever fits there is EXTREMELY loose in the waist, and vice versa. I finally settled for the one that was tight in the back and fit in the waist...it's not that bad really. I'll be back Saturday w/ some good results, hopefully. I've already dropped 4lbs. from my carb up in one day...so I expect a substantial loss.

Ryan

Hercule
04-22-2005, 04:17 PM
Well, the PSMF was very successful this past week. My abs are looking great, the top 4 could cut diamonds, but those bottom few are still being quite stubborn. I'd like to be done within 2-3 weeks, but we'll see.

12/27/04-
Weight- 206
Waist- 36.5"

4/22/05-
Weight- 175
Waist- 30.45"

Slowly narrowing down :D. Abs are sticking out good, quads are nicely seperated, seeing striations in my chest and shoulders and various veins all over my body. I would guess I'm around 11-12%BF. Gotta get down to 9% though. I'll be back next week.

Ryan

Coke
04-22-2005, 08:46 PM
Tremendous drive and focus on them abs and obtaining defintion throughout - :thumbup:

cphafner
04-22-2005, 11:23 PM
good job dude!

Hercule
04-23-2005, 05:07 PM
Thanks a lot guys. I'm VERY pleased w/ my progress. I'm going to be shredded come summer, then do a VERY slow bulk..like 2-3lbs. a month for about 9 months. I'd like to keep the BF below 10% the whole time, but that is probably MUCH easier said than done.

As a side note, I got in my first wreck last night, and I WASN'T the driver. It was me and three other people in my friend's(female) new firebird. We were driving out of a parking lot at about 35mph...and I'm turned around talking to justin...next thing i know my face is stinging all over. At first I though Rachel had hit me, but then I saw the deflating airbags, shattered windshield and crumpled front end. Turns out she hit a freakin light pole. She looked at me, mumbled something, and started screaming and crying. Meanwhile, people have rushed over and a lady called the cops. I'm still in the car trying to calm rachel down when the cops finally arrive. They took rachel and jessica to the hospital, and I got a ride home from another friend. That was one messed up night.

Ryan

Hercule
04-24-2005, 02:46 PM
I thought I'd go ahead and write down what I'm doing for my diet in case anyone has any suggestions or I want to refer back later-

Sunday-Friday 5P.M.:
Meal 1- 2 scoops ON Whey
Meal 2- 2 Chicken Breasts
Meal 3- (Pre WOrkout) 1 scoop ON Whey
Meal 4- (Post workout) 2 scoops ON Whey
Meal 5- 2 chicken Breasts
Meal 6- 1 Tin Tuna
Meal 7- 2 scoops ON Whey

This works out to about- 260g Protein, 4g fat, 14g carbs

Friday 5P.M.-Saturday 12A.M.:
Meal 1- (after Depletion workout) 150g dextrose, 2 scoops ON Whey
Meal 2- 1 chicken breast, 3 potatoes
Meal 3- 2 oatmeal squares, 1 scoop ON Whey
Meal 4- 3 oatmeal squares, 2 scoops ON Whey
Meal 5(Saturday morning)- 1.5 cups Oatmeal, 2 scoops whey
Meal 6- 1 chicken breast, 1 cup brown rice
Meal 7- 2 oatmeal squares, 1 scoop ON
Meal 8- " "
Meal 9- 1 chicken breast, 2 potatoes
Meal 10- 1 Tin Tuna, 3 servings of Tricuits
Meal 11- 1 cup oatmeal, 2 scoops whey

This usually works out to a 30 hour total of- 350g protein, 1050g carbs, 40g fat

I'm really liking this PSMF w/ the weekend carb loads, the fat is melting off very fast. I have decided that my cut will offically end May 31st. If I keep going at this pace, I should be around 8-9%BF at no lower than 170.

Ryan

Hercule
04-26-2005, 08:26 PM
Got my BF tested w/ calipers today. The guy that tested is supposed to be really good, but I don't know if the readings were that accurate.

He did a 3pt. test and it came out to 7.1%. I'd say 11% at the lowest. I got an appointment for the Bioelectrical Impedence test on Thursday, which is supposed to be really accurate. We'll see how that goes.

Hercule
04-28-2005, 09:46 PM
Got the Bioelectrical Impedence test done today. It gave a reading of 12.8% bodyfat. Averaging the calipers/BI, I'm about 10-11% BF. Since neither are very accurate, I will have a caliper test done every week simply as a way to mark my progression w/ fat loss.

Hercule
04-29-2005, 10:16 AM
Second week of my PSMF is over. I'm once again very pleased with the results-

12/27/04-
Weight- 206
Waist- 36.5"

4/29/05-
Weight- 173
Waist- 30.25"
Caliper Reading- 7.1%

Even though the reading is incorrect, I will still have one done every week to keep track of fat loss progression so that I can be sure I'm not losing muscle. I believe that 2-3 more weeks of the PSMF will get me to the BF percentage I want. I could stop now and be happy with my body, but I'd rather keep going so that I'll have a little extra margin for body fat gain so that I won't get above 10% during my 10 month bulk. Time for some depletion workout, then luscious carb up :).

Ryan

lilmase1153
05-05-2005, 07:21 PM
damn herc your doing great bro cant wait too see the finished product man... keep killing it bro

Coke
05-07-2005, 08:40 AM
You went beyond what you originally planned and for that you should be proud, major props - :thumbup:

Hercule
05-12-2005, 09:26 PM
Thanks a lot guys. I really appreciate the support. Unfortunately, the lower by body fat gets, the lower my resolve becomes as well :(.

Well, I got my ACT results back-

English- 34
Math- 28
Reading- 28
Science-30
Essay- 10/12

Composite- 30

This is about what I expected. I'm good at English, so that was no surprise. Although my dad is a Pre-Cal/Trig teacher, I didn't inherit the math gene, haha. I might have done better on it, but I wasn't biding my time well and left like 4 or 5 blank. I read all the time, but the only thing that threw me off on the test was an extremely confusing political article. They started off talking about republicans. Then they started talking about the democrat-republic system. I found it VERY hard to tell if they were talking about the pol. parties or the gov. system. Science is my best subject in school, but as anyone who's taken the test knows, you don't really have to know science to do well on the test. The thing that screwed me over there was some experiment dealing w/ dew point, air pressure and temperature levels that caused cloud formation. I didn't understand what the hell any of the graphs were saying, so that was pure guess work. I'll be taking it again June 11. If they cooperate and give me some decent passages in reading and science, making a 32 will be a breeze, which will open up the chance for some big scholarship money...especially since I'm valedictorian of my class. Later guys.

Hercule
05-16-2005, 06:56 PM
Well, after some pretty severe intestinal problems, I was forced to quit the PSMF. I will now be doing a low fat diet to finish up with. I've gotta work out all the exact ratios, but for now I have planned-

Meal 1-
1 Cup Oats
2 Scoops ON Whey

Meal 2-
1 Chicken Breast
1 Cup Brown Rice

Meal 3(Pre Workout)-
1 Cup Brown Rice
2 Scoop ON Whey

Meal 4(Post)-
2 Chicken Breast
2 Potatoes

Meal 5-
1/2 Cup Oats
2 Scoops ON Whey

I may have to lower the carbs some, but we'll see. I plan on doing a lot more cardio and higher volume. I'll begin posting workouts again tommorow.

Coke
05-17-2005, 05:37 AM
Props on being class valedictorian - best of luck with scholarships and what not...diet is looking good.

Hercule
05-17-2005, 05:05 PM
Cocoa- Thanks a lot bro, I really appreciate it.

Well, today was my first workout w/ any sort of energy. Here's what happened-

Chest

Incline DB Presses-
70'sX8
80'sX6
90'sX5.5

Well, I'm only down 10lbs. after losing 30lbs. of weight, so I obviously maintained a great deal of muscle

Dips-
BWX10
BW+35X8
BW+60X9

Not bad. Probly could have done a few more. I will go up to 70 next week.

Flat DB Flyes-
40'sX8
50'sX8
60'sX8

Easy. I'll go up 5lbs. next week. I got a great stretch on these. Kept my arms as close to straight as possible and held my head off the end of the bench for a great stretch.

Cable Crossovers-
80X8 (3)

Good finisher.

Biceps

Alternating DB Curls-
40'sX8
50'sX6
60'sX6

Not bad. Once again, only down 10lbs. from my best.

Crossbody DB Hammers-
50'sX8 (3)

Good stuff.

Other

Well, I'm definitely enjoying being back on carbs. I can tell a difference in pretty much every aspect of my life. Better energy, better mood and better workouts.

Here's the new plan-

Monday- Chest/Biceps
Tuesday- Legs/Abs
Wednesday- Cardio (30 mins)
Thursday- Shoulder/Triceps
Friday- Cardio (30 mins)
Saturday- Back
Sunday- Cardio (30 mins)

I'll try to keep losing 1-2lbs. a week. I'm not sure how my body will respond to the carbs, so I'll have to constantly adjust them to find just the right ratios.

Ryan

ryuage
05-17-2005, 05:31 PM
damn hercule you genius..... haha whats the bf% at?

Hercule
05-17-2005, 06:06 PM
Haha. Not quite ;).

BF is ~10%

JeffWillConquer
05-17-2005, 06:07 PM
Represent for the teenagers man.

Coke
05-18-2005, 06:17 AM
Kept strength and muscle while cutting - thats great news!!...good chest and biceps workout - nice new plan.

Hercule
05-18-2005, 09:18 PM
Jeff- Haha, for sure man.

Coc- Yeh man, I was really excited to see that I wasn't a total poon :). I hope the new plan allows me to still lose fat while gaining strength. Would be nice :).

Hercule
05-19-2005, 07:08 PM
TRAINING

Shoulders

Cable Lateral Raises(Pre-Exhaustion)-
25X10 (3)

Just pre-exhausting and warming up the shoulders.

OH DB Presses-
50'sX8
60'sX8
70'sX8

I was very pleased w/ these. Ever since I hurt my shoulder last year, these have been week, but these were perfectly acceptible. 75's next week.

DB Laterals-
30'sX8 (3)

Good sets. Lateral delts were puumped. yo.

Bent Over Laterals-
40'sX10 (3)

Triceps

Skullcrushers-
75X8
95X8
105X8

Good sets. 115 next week.

V-Bar Pressdowns-
140X8
170X8
200X7

Good sets. I'll stay at 200 til I get 12 reps, then I'll start adding plates to the stack.

OTHER

Diet-

Meal 1-
1 Cup Oats
1 Banana
2 Scoops ON Whey

Meal 2-
1 Chicken Breast
1 Cup Brown Rice

Meal 3-
5oz. Turkey
1/2 Cup Brown Rice

Meal 4(Pre workout)-
1 Cup Brown Rice
2 Scoops ON Whey

Meal 5(Post workout)-
1 Chicken Breast
1.5 Potatoes

Meal 6-
2 Scoops ON Whey

Comments- Good workout. School is out Tuesday, so nothing much is going on there. Tommorow is Prom. I can't say that I'm really all that excited over it, although I did get quite the date for prom. I'll try to get pics up soon after prom.

Ryan

Hercule
05-21-2005, 12:04 PM
Well, Prom was last night. I really had a great time. I really wasn't expecting much; I thought it'd just be another glorified dance. I was wrong, though. I had and awesome time, and I wish the night had never ended. I'm having some difficulty uploading my pics, so here's a link:

http://spaces.msn.com/members/me-ryans/PersonalSpace.aspx?_c11_PhotoAlbum_spaHandler=TWljcm9zb2Z0LlNwYWNlcy5XZWIuUGFydHMuUGhvdG9BbGJ1bS5GdW xsTW9kZUNvbnRyb2xsZXI%24&_c11_PhotoAlbum_spaFolderID=cns!1pGHMSXZnC0f22gyMOYhdP3A!196&_c=PhotoAlbum

(JUst copy the URL and paste it. If the slideshow doesn't work, just use the arrows to navigate)

BTW, I'm the one in black in all the pictures :P

Hercule
05-21-2005, 04:20 PM
TRAINING

Back

Reverse Grip Pulldowns-
100X10
130X8
160X8

Good sets. This is probably my weakest movement of all. I'll try to improve these.

Low Row-
135X8
225X8
275X7

I don't really like this machine, but the gym was so busy that I dind't have any other choice.

Seated Cable Row-
160X10
190X10
220X9

Good sets. Old PR was like 260. I'll probly get back there soon.

One Arm DB Rows-
110X10 (3)

Done.

GENERAL

Diet- Good. Yesterday's was piss poor, but it was prom.

Sleep- 6hrs.

Other- Well, aside from the sleep deprivation, this was a good workout. Prom was a blast though. More on that in the previous post.

Ryan

cphafner
05-21-2005, 08:24 PM
prom looks fun man. Workout looks good, especially on little sleep!

Coke
05-21-2005, 10:06 PM
Past couple of session were very nice man...you all look good in them pics, U were sharp!!

Hercule
05-22-2005, 02:10 PM
C & C- Thanks guys, I really appreciate it. Prom was a blast..too bad it's another year til the next one. Thanks coc, I try my best :)

Hercule
05-23-2005, 06:38 PM
TRAINING

Chest

Incline DB Press-
70'sX8
80'sX6
90'sX6.5

Good sets. I'm not sure the 90's were 90lbs. or 95lbs., as they were the manually built ones; they had 90lbs. worth of plates on them, but I wonder if the handle was 5lbs. Oh well, still a great set.

Dips-
BWX8
BW+35X8
BW+70X7

Great sets. I'll either go up 5 or 10lbs. next week depending on how strong I feel.

Flat DB Flyes-
45'sX8
55'sX8
65'sX7

Good sets. I'll stick w/ the 65's next week; the last two reps were a bit sloppy and uncontrolled.

Cable Crossovers-
80X8 (3)

Easy. I'll make it 90 next week.

Biceps

Alternating DB Curls-
40'sX8/8
50'sX6/6
60'sX8/8

Great sets. I may have cheated a little bit on the last few reps of the last set, but not too bad.

DB Cross Body Hammers-
55'sX8/8 (3)

Great sets. Form was excellent. 60's next week.

GENERAL

Sleep- 7 hrs.

Diet-

Meal 1-
1 Cup Oats
2 Scoops ON Whey

Meal 2-
1 Chicken Breast
1 Large Sweet Potato

Meal 3-
2 WW Bagels
2 Scoops ON Whey

Meal 4-
1 Cup Brown Rice
2 Scoops ON Whey

Meal 5-
1 Large Chicken Breast
2 Potatoes

Meal 6-
2 Scoops ON Whey

Other- Excellent workout. It was extremely hot in the gym. There were a freakin ton of girls in the gym. Aerobics workout is apparently the new hip thing among hot young females ;).

Ryan

Coke
05-24-2005, 05:31 AM
Super workout Ryan, staying strong with it all - :thumbup:

Hercule
05-29-2005, 01:36 PM
I've decided to start a new program. I'll be doing Dual Factor Hypertrophy Training. For those of you who may not know, it's basically strength training mixed with hypertrophy training. Here's the layout-

Monday: Lower Body Power
Tuesday: Upper Body Power
I will do 2 exercises per body part at 4 sets and 3-5 reps. I will go as heavy as possible on these days to try to build as much strength as possible.

Thursday: Lower Body Hypertrophy
Saturday: Upper Body Hypertrophy
I will do 2 exercises per body part at 4 sets and 8-12 reps. These will be moderate days. Not too light, otherwise nothing would grow. But not too heavy either, since I'll be busting a nut on Mon. and Tues.

Program will start tomorrow. I'll be on a maintenance diet for about a month, then start a slow, clean bulk.

Ryan

lilmase1153
05-29-2005, 07:33 PM
damn herc sounds like you had a blast at prom, and sounds like you killed that diet and kept strength... im jealous bro, your w/os are looking strong as ever especially being 30lbs less than before you must be pretty ripped up man

Mic Soloist
05-29-2005, 10:18 PM
wow. first time ive checked your journal. im incredibly impressed with your strength. you and i were the same size and had similar PR's when we were totally bulked. your cut has been much more successful than mine. i got up to 205 with a 36.5 waist, and now i'm 188 with a 34 inch waist. i have the same goals are you... 30 inch waist and ripped before bulking again. you have maintained A LOT more strength than me, but that's probably due to the fact your diet is totally on point, and you are getting a lot of rest. i have been cheating to much for a cut, and ive suffered in the gym.

questions: how the hell have you gotten so strong in 1.5 years of lifting at such a young age?

what supplements have you taken, and which ones are you currently on? do you use creatine while cutting? because i stopped using it totally to reduce water weight?

AMAZING WORK. i'd love to see progress pics.

Hercule
05-29-2005, 10:44 PM
Lilmase- Thanks bro. Prom was a freakin blast dude. I can't wait for the next(and last) one. I'm very happy w/ this cut. I'm at about 9% BF right now.

Mic- Thanks a lot bro. My last cut(the big one where I lost 70lbs.) was not nearly as successful. I learned a lot about my body during those 8 months though. As far as my diet, I'm the most obsessive person you will ever meet. I seriously will NOT deviate at all. I ate the same thing at the same time every day.

As far as your questions. I started out pretty strong. I can remember hitting 135 on bench in my first few months of lifting. I gained about 90lbs w/ about 40 of it being fat in my first year.(I didn't know much about proper weight gain, I just knew I wanted to be huge) I gained a TON of strength during that time. I just go balls to the wall every session now. I've used Protein powder since I first started lifting. I've done 3 creatine 'cycles'. I never used it while cutting, however. I'll see what I can do about pics.

Thanks for chiming in bro.

Ryan

Mic Soloist
05-29-2005, 10:51 PM
another question..

what are your current stats?


ht?
wt?
arm size?
waist size?
chest size?
leg size?
calve size?

At their largest my arms were right at 16.75... maybe slightly below. now they are right at 16, about 16.25 with a decent pump. as i said, my waist is 34 inches, and my calves are 16. I need to measure my legs and chest again soon. i'm also 5'11

my PR's fully bulked were

Bench: 250 :( weak
Squat: 410
Deadlift: 410 (actually pulled that during the first part of my cut. I pulled 385 a couple days ago, i was happy with that on a cut)

Mic Soloist
05-29-2005, 10:52 PM
BTW I'm 22 and I've been lifting since January 2003. Needless to say I wish I started at your age.

Hercule
05-29-2005, 11:30 PM
5'10"
172.5lbs.
16"
30"
44"
24"
16"

Coke
05-30-2005, 06:48 AM
Them stats are excellente man, bout as good as they get...got it going on strengthwise too.

Mic Soloist
05-30-2005, 12:22 PM
5'10"
172.5lbs.
16"
30"
44"
24"
16"


if your arms are 16 inches cold at 172 that's amazing. How big were they at 205? Mine were 16.75 at 205 and they are now 16 at 188. I would imagine is I dropped another 16 pounds they've be around 15 :( How did you maintain the size?

Hercule
05-30-2005, 02:28 PM
They were about 17.25" inches at 205. I've always had big arms. I only do about 4 sets a week for them now, and they're getting in proportion much better. I was just very careful with my diet. I maintained pretty much all the muscle I had built up.


I forgot today was Memorial do, so no lower body power this week. However, that's probably better because I kind of twisted my ankle a little weird yesterday while playing some touch football. My diet is also poor today...can't have a holiday in Texas w/out having all kinds of barbecue and what not :).

Mic Soloist
05-30-2005, 03:05 PM
ha. actually my diet is finally back on point. i had to wrestle temptation today through all of the beer and food. but i managed.

honestly being 22 and being in college, beer is my biggest problem. if it were about avoiding food temptation i would probably have a perfect diet.

cphafner
05-30-2005, 10:03 PM
stats are looking great!

Hercule
05-31-2005, 04:01 PM
Thanks a lot guys.

TRAINING

Upper Body Power

Incline DB Press: 85'sX4X4
T-Bar Rows: 180X5X4
Seated OH DB Press: 70'sX4X4
Skullcrushers: 110X5X4
BB Curls: 100X5X4

All these were easy. I'm just trying to get some base figures to start from. I'll increment 5lbs. every week on power days. I plan on doing this routine for about 8 weeks. My final goals are-

Incline DB- 120'sX4
T-Bar Rows- 360X4
OH DB Press- 100'sX4
Squats- 405X3
SLDL- 405X3

GENERAL

Sleep- 9hrs

Diet- Excellent

Other- I'm still enjoying summer. Not much has been going on. I've been going over to a friend's house the past several nights and playing in a poker tournament. He just got a new table, so he's getting all he can out of it. Going to my brother's baseball game tonight. Then, of course, I'll be watching the best show on T.V: The Shield.

Ryan

Coke
06-01-2005, 06:02 AM
Great plan there dude, moving up 5lbs per week on the moves will be a good strategy - Nice workout!!

ryuage
06-01-2005, 03:35 PM
session lookin strong, dang 110 on skull crushers :)

WBBIRL
06-01-2005, 05:06 PM
Very strong, espically for your age. Your slightly stronger then I am now and 2 years younger. I started at about your age but never stayed with it seriously, I would lift with the football team for 3 months during the winter then take around 5-6 off and lift for around 2.5 months during the summer and then take off till the winter again. Thats how I lifted until around last october or so. All I remember is that my squats and deads were huge and my bench sucked, last time I benched for football ( In 10th grade ) it was like 205 maybe. Ive been lifting for about 6 good solid months now and have got my bench up to about 315-320 but my legs arnt nearly what they used to be. You remind me alot of myself at that age expcet with much better upper body strenght at lower bodyweight.

Props to all the gains and PR's, but damn how do you gain so damned quickly.

Hercule
06-11-2005, 04:51 PM
Hey guys, thanks for the comments. Sorry I havn't been updating. I had church camp all week. I'll continue workouts Monday(with cardio :()

Well, I took the ACT again today. I made a 30 on my last one, but I HAVE to get a 31 to get a $20,000 scholarship from Texas Tech. If I didn't get that 31 today, I never will. The first ACT was difficult due to inexperience and confusing passages. Today's, however, was a snap.

English- English is my best subject(made a 34 on the last test). I was much more confident today and had enough time to go through it twice-30 minutes the first time through then spent the last 15 minutes checking just my answers. I don't know if it was good or bad that I had enough time to go through it twice, but I did and I think I did just as good as last time.

Math- I did a little preparation for it this time. I got my dad(Pre-Cal teacher) to review me over some intermediate algebra stuff. I actually completed the entire test this time and I had to guess on only four questions.

Reading- Pie.

Science- Easy as well. I had a little trouble with an experiment involving electrical circuits, but I saved it for last and got through it fine.

This is going to be a looong 4-7 weeks since I'm so sure I did great this time around. Ah well, with English 1302 starting in a couple of weeks, It'll be here before I know it.

See you Monday!

Hercule
06-13-2005, 04:30 PM
TRAINING

Chest

Flat DB Press-
70'sX8
85'sX6
95'sX7

Great sets. Gah, the 95's seem WAY bigger than the 85's. I'll go up to the triple digits next week.

Dips-
BWX8
BW+35X8
BW+70X9

Don't know where all the strength came from on the last set, but I certainly won't complain. I'll go up to 80 next week.

Incline DB Flyes-
40'sX8
50'sX8
60'sX8

Slooow reps with a hard squeeze at the end.

Cable Crossovers-
80X8 (3)

Biceps

EZ Bar Curls-
75X8
95X6
105X7

Good sets. That last rep was a pain. I'll go up to 115 next week.

Crossbody Hammers-
40'sX8
50'sX6
60'sX7

I may go up or stay here next week. Depends on how strong I'm feeling.

Cardio

Stationary Bike- 20 mins, Lvl 5, Avg 92RPM's

GENERAL

Weight- 176.5 This is a wee bit high. After a week of eating a quart of ice cream every day(hey, it was hot at church camp:P) and no exercise, I put on about 3lbs. Oh well, it'll come off fast. It always does when I get back on a strict diet and exercise every day.

Sleep- 8hrs.

Diet- Perfect

Other- The gym was crawling w/ guys my age. Mostly lil emo kids w/ attitudes. There's a new front desk worker that goes to school in my town. I've kind of had a 'thing' for her in the past, but never got a chance to speak to her. Now, however, I'll get to just about every day. I'll let ya know how that goes :). That's all for today. Legs tomorrow.

Ryan

Coke
06-14-2005, 06:55 AM
Lol, Ryan is pimp - :D ...like seeing them pr's. Special props on the ACT/scholarship ordeal - that will be sweet.

Hercule
06-14-2005, 05:33 PM
Haha, save the pimp comments for when I actually get the job done;). Thanks a lot bro, PR's are good :). Yeh, I hope it all works out good, I need all the help I can get:).

TRAINING

Legs

Squats-
135X8
225X8
300X6

Ouch. Strength has dropped quite a bit. Got a little work to do to get back to where I was.

Leg Press-
3ppsX8
4ppsX8
5pps+25X8

Good sets. Strength has dropped quite a bit here too. That's what I get for cutting and then not doing legs for 3 weeks :(.

SLDL's-
135X8
225X8
260X8

Good sets. I'll go up to 275 next week.

Leg Extension SS Standing Leg Curl-
150X12 / 80X8
175X12 / 80X8
200X12 / 80X8

Seated Calf Raises-
3PX12
4PX8 (3)

Abs

Incline Sit Ups-
BWX12
BW+20X10
BW+40X9

Hanging Leg Raises-
BWX15 (3)

GENERAL

Weight- 175

Sleep- 10hrs.

Diet- Perfect

Other- Well, today was another long, boring summer day. I'm kind of sad about the loss in strength, but it'll come back pretty fast. No hot chicks in the gym today(the gym I go to on leg day rarely has any). There's one semi-hot one that has an excellent body. But she's like 30, though.

Ryan

Coke
06-14-2005, 06:33 PM
Very nice leg day dude, ought to be pleased jumping in there like that with those numbers...nice ab work too.

cphafner
06-14-2005, 10:52 PM
wow, some actual workout! Nice stuff, still nice and strong.

Hercule
06-16-2005, 07:32 PM
Cocoa- Thanks bro. THe numbers are a little embarrasing compared to my old ones, but I'll get back soon enough.

Cphaf- Haha, for real bro. Thanks a lot:)

TRAINING

Shoulders

Cable Lateral Raises-
20X10 (3)

Pre-exhaustion/Warm up

Seated OH DB Presses-
50'sX8
65'sX8
80'sX7

Great sets. After cutting for so long, then my shoulder injury, I can't tell you how long it's been since I've OH pressed the 80's. They felt great. I had a lot of explosive power tonight. I might have had one more rep in me, but with no spotter, I didn't want to risk it. 85's next week.

DB Laterals-
35'sX8 (3)

Great sets. The last few reps of the last set were pretty hard, but I managed to complete the set. I may stay w/ these for another week.

Bentover Laterals-
45'sX8 (3)

DB Shrugs-
90'sX12 (3)

Eh. I may wait til I get to 15 reps before I progress.

Triceps

Skulls-
75X8
95X8
110X6

Meh. 110 felt like a ton for some reason. It's alright. I'll get 115 for 7 next week:)

Straight Bar Pressdowns-
140X8
170X8
200X7

Good sets. This is a double pully unit, btw.

GENERAL

Sleep- 7.5 hours (stayed up way too late)

Weight- 174

Diet-
Meal 1:
1 Cup Oatmeal w/ .5cup Blueberries
2 Scoops ON Whey

Meal 2:
2 Chicken Breasts
1 cup Brown Rice

Meal 3:
2 Bagles
2 Scoops ON Whey

Meal 4: (Pre-workout)
1 Chicken Breast
2 potatoes

Meal 5: (Post workout)
2 Scoops ON Whey
1 Cup Kashi Go lean Crunch

Meal 6:
1 Chicken Breast

That's my diet for pretty much every workout day. It's about 250g protein, 300g carbs, 15g fat.
On off days, it's the same except I only get 100g carbs.

Other- Man. These summer days are getting boring. I'm actually ready for summer classes at the community college. There were no hot girls at the gym tonight:(. Ah well, the killer workout made up for it:). That's all for this entry. See ya Saturday!

Ryan

Coke
06-17-2005, 08:48 AM
Super shoulder session Ryan, good deal with the pr.

Hercule
06-18-2005, 04:33 PM
Thanks a lot bro. I really appreciate it.

TRAINING

Back

Assisted Wide Grip Chins-
BW-70X15
BW-40X11 (This may be a PR, but I'm not sure)
BW-60X12

Great sets. When I get 15 reps w/ -40lbs., I should be ready for BW only. I forgot how much these raped my back. I got a huge pump in my lats and felt my shirt stretching after the last set.

Ghetto T-Bar Rows-
135X8
180X8
225X7

Meh. These were alright. My back was destroyed from the pull-ups though.

Seated Underhand Cable Rows-
160X8
190X8
220X7

Good sets. I'm unsure on how well I really like these, but I'll keep doing them for a few weeks.

One Arm DB Rows-
110X10 (3)

120's next week.

GENERAL

Sleep- 8hrs.

Weight- 173.5. I love this Carb cycling. I've lost 3lbs. so far this week and am still progressing in the gym. I may do this all during my bulk to keep BF at a minimum.

Diet- Perfect

Other- I worked for my grandfather this morning. It got pretty hot around 12, so he just paid me and let me leave. I'm getting pretty tired of the heat and humidity. I wish there would at least be a decent breeze. I saw an old friend in the gym today. We talked for a while and he asked me several questions about training after initially commenting on how much bigger I had gotten. That's all for today. Chest/Biceps on monday :).

Ryan

KevinStarke
06-18-2005, 04:40 PM
Good looking session man, sick T-bars

cphafner
06-18-2005, 08:57 PM
Good workouts. The shoulder presses are real strong.

Coke
06-20-2005, 06:01 AM
Love it bro - what the world needs now is Ghetto Hercule - :D ...great the carb diet is working so well.

Hoobastank
06-20-2005, 02:16 PM
I see some very nice work in here. Keep it up, Ryan. Good luck on the scholarship, you friggen genius. ;)

NicH.

Hercule
06-20-2005, 07:35 PM
Kevin- Thanks bro. It's a far cry from the 315 I used to hoist, but I'll get back up there soon enough.

Cphaf- Thanks bro. It's been forever since I've been able to even touch that much weight on shoulder presses; it felt great.

Cocoa- Haha, Ghetto Hercule...i like that ;)

Hoob- Haha, thanks man. I try :)


TRAINING

Chest

Flat DB Presses-
70'sX8
85'sX6
100'sX9

Gah. GREAT sets. I could tell from the first set that these were going to be awesome. I really squeezed the last to reps out w/ the 100's.

Dips-
BWX8
BW+45X6
BW+90X5

These were awesome. I was going to do 80, but I wanted 2 45's so bad, so I just strapped em on and got after it. I'll go ahead and do 100 next time; finally get into the triple digits on these.

Something funny happened at this point. I noticed two portly black chicks watching me workout. As I walked by them to get some water, one of them looked right at me and said 'lookin good white boy'. I just said 'thanks' and continued walking. that was....awkward.

Incline DB Flyes-
50'sX8
60'sX8
70'sX7

Great sets. I just felt like a freakin hoss tonight.

Cable Crossovers-
90(each hand)X8 (3)

Biceps

EZ Bar Curls-
75X8
95X6
115X6

Great sets. Last two reps were real grinders.

Crossbody Hammers-
40'sX8
50'sX6
60'sX8

65's next week.


GENERAL

Sleep- 5hrs. I had extreme insomnia for some reason last night.

Weight- 174

Diet- Perfect

Other- Meh. Nothing to tell really. Legs tomorrow :).

Ryan

KevinStarke
06-20-2005, 11:31 PM
Awesome man, great work on the PR's for DB bench, Dips, and your Ez Bar Curl.

Coke
06-21-2005, 06:16 AM
Must be like white chocolate since them sistas were checkin U out - ;) ...props on those pr's!!

Hercule
06-21-2005, 05:51 PM
Kev- Thanks bro. The PR's felt great. I just hope they keep coming :)

Cocoa- Haha, white chocolate. I've actually used that one before while flirting with a 'sister'.


TRAINING

Legs

Squats-
135X8
225X8
305X7

Good sets. Much better form and deeper too. I need to get back to 3 plates a side quick. I'm the only one in the gym who ever squats, but I still have an image to keep up ;).

Leg Press-
415X8
505X8
605X7

Great sets. The sled weighs 55lbs(according to the sign on it). I'll go up to 655 next week.

SLDL's-
135X8
225X8
280X8

Great sets. 300 next week.

Leg Ext. SS Standing Leg Curls-
200X10 / 90X8
225X10 / 90X8
250X10 / 90X8

Standing Calf Raises-
365X15 (3)

Sitting Calf Raises-
150X12 (3)

I had some major veins bulging after all 6 sets. Calves were very pumped too. I do a 2 second pause at the top of each rep.

Abs

Incline Sit ups-
BWX12
BW+25X8
BW+50X8

Hanging Leg Raises-
BWX15 (3)

GENERAL

Sleep- 9hrs.

Weight- 173. I'm trying to get down to 170 before next week. We booked a 5 day trip to Florida, gotta look good for the babes :cool:

Diet- Perfect

Other- Like I mentioned above, we'll be going to Destin, Florida next week. I'm kind of excited. I guess I need a little get away. Played about 2 hours of water volleyball today with some friends. It was pretty fun but my shoulders got pretty burned. Shoulders/Tris thursday.

Ryan

Mic Soloist
06-21-2005, 11:43 PM
Get some pics up...

KevinStarke
06-22-2005, 09:42 AM
Damn man nice leg day! great squatting

Coke
06-23-2005, 06:35 AM
Them sets are great indeed, doing good leg work...that Florida trip sounds 2 nice, lol.

Hercule
06-23-2005, 07:44 PM
Mic- I recently reestablished communication with an ex-girlfriend that lives in my neighborhood. She has a digital camera, so if I don't piss her off too much, I may have pics up soon. Otherwise, it may be a lil while :).

Kevin- Thanks bro. I'm only 40lbs. down in poundages.

Cocoa- Thanks bro. Yeh, I think the trip will be fun :).


TRAINING

Shoulders

Cable Laterals-
20X10 (3)

Warm up/Pre exhaust

Seated OH DB Press-
60'sX8
75'sX6
85'sX6

Excellent sets. I almost didn't get the first rep up without a spotter, but I kept pushing and managed to sqeeze out 5 more afterwards.

DB Laterals-
40'sX7 (3)

Great sets. These felt extremely heavy, but each set got easier. I'll stay here for probly a couple of weeks.

Bent Over Laterals-
50'sX8 (3)

Triceps

Skullcrushers-
75X8
95X6
115X7

Awesome sets. I really had to work hard for the last 3 reps, but I managed to squeeze em out.

Straight-Bar Pressdowns-
Stack(100lbs)X15
Stack+45X12
Stack+90X12

I was working out at a different gym tonight, and their pressdown stack only goes up to 100lbs, so I had to add a couple of 45's.


GENERAL

Weight- 176 LoL, whoops. I splurged on Ice Cream Sundays and coke last night at church.

Sleep- 8hrs.

Diet- Perfect

Other- I'm getting quite a nice tan. Our rich asian neighbors recently moved out, but they keep their pool clean, so some of my and my brother's friends have taken advantage of it. We've had volleyball tournaments every day for the past week. My team came in second today. Spending 2 hours in the sun everyday has been pretty good for the ol' complexion. That's all for today.

Ryan

KevinStarke
06-24-2005, 10:30 AM
awesome workout, nice job on the PR's solid dumbell presses

Hercule
06-24-2005, 05:19 PM
Kevin- Thanks a lot bro. It was once again a killer workout.

Cardio

Treadmill- 2 miles@7mph

Stationary Bike- 5 miles@Level 7@102rpm's(average)

I was soaked after all this. Six pack should be poppin out in Florida :D.

Ryan

KevinStarke
06-24-2005, 08:18 PM
Haha hell yah man, i've cut weight for this competition and have been running my ass off wearing sweatshirts and pants and my abs are looking better than they ever have. Not sure if i wanna bulk back up!

Hercule
06-25-2005, 01:48 PM
Haha. Being cut is nice:). Good luck at that comp man. I hope you kick some butt!


Oh man. I got my ACT results back today!

Writing- 34. Same as last time. No surprise.
Mathematics- 30. 2 point increase. Very happy about this.
Reading- 34. Big increase here. No confusing passages :P
Science- 27. I don't know what the deal is here. I guess I just suck at reading graphs. I freakin dominate the science classes at my school.

Composite- 31 :D:D:D:D:D:D:D:D:D:D

Well, a 31 was exactly what I needed. I prayed a LOT about it, and the Lord provided exactly what I needed. That $45 it took to take the test will be well worth the $20,000 I'll get from Tech, plus whatever else they can give me. I'm still floating on cloud 9.

Ryan.

briancurran01
06-25-2005, 01:49 PM
congrats on the ACT score man that is awesome news

Coke
06-25-2005, 03:07 PM
Fantastic news Ryan...time to celebrate and for at least a month, lol.

cphafner
06-25-2005, 04:55 PM
Great job on the act's. Your DB presses are now stronger than me! :cry:

KevinStarke
06-25-2005, 09:34 PM
Congrats on the ACT's man

Hercule
07-02-2005, 04:04 PM
Brian, Cocoa, and Kevin- Thanks a lot bros. It was the best news I've gotten in quite a while :)

Cphaf- Thanks man. Ah well, you're cutting for a show, I'm doing sliiiightly above maintenance calories, what do you expect? :)


TRAINING

Back

Assissted Wide Grip Chins-
BW-80X15
BW-40X14
BW-60X12

Great sets. The PR set felt incredibly strong. I tried to squeeze out one more rep, but my lats were burning like crazy. I guess I'll drop the training wheels next week and free ball it :).

Ghetto T-Bar Rows-
135X8
180X8
235X8

Good sets. I'll probly go up to 270 next week.

Seated Cable Rows-
180X8
210X8
240X8

Great sets. Form got a little loose on the last few reps of the final set, but nothing too major.

One Arm DB Rows-
120X7 (3)

The 110lbs. DB is bent, so it makes gripping it much easier. The 120lbs. DB, however, isn't, so it's quite difficult to keep my grip on it. I managed, though, and it felt nice :).

GENERAL

Weight- 178 Haha, I was 173.5 before I left. Guess I indulged a bit too much on all the great sea food.

Sleep- 8hrs.

Diet- Perfect

Other- Well, I got back from Florida at about 11 last night. It was a great trip. It was relaxing just laying around at the beach and enjoying all the great eye candy. It was cloudy 2 of the days we were there, which was good since we didn't get toasted. Thursday, however, was quite sunny, so I slathered on the sun screen and was just fine. I got a nice tan, though, so I'm excited about that. I'll probly move Chest day to tomorrow since the gym will be closed Monday in honor of July 4. See ya then!

Ryan

KevinStarke
07-02-2005, 04:17 PM
nice session man, sick ghetto t's

lilmase1153
07-02-2005, 10:42 PM
congrats on hitting your ACT bro thats just awesome

great lifts also herc i see your still showing us all up :)

Coke
07-03-2005, 07:56 AM
Knew U would have a fantastic trip...may as well move on up to 6 plates on them ghetto rows - sweet back work.

Hercule
07-03-2005, 03:58 PM
Kevin- Thanks a lot bro. They're not as strong as they once were, but I'm gettin there.

mase- Thanks man. Brains AND Brawn :D. Haha, i'm showing very few people up ;)

Cocoa- The trip was a blast. Thanks for the props.

TRAINING

Chest

Flat DB Press-
80'sX8
95'sX6
110'sX5

Gah. These were really, really heavy. I hate the fact that my gym doesn't have 105's. It's quite a jump from the 100's to 110's. I managed though. I'll stick with these til I can get 8-10 reps, since the next db's are 120's :(.

Dips-
BWX8
BW+45X8
BW+90X6

I wanted to do 100, but I wasn't feeling strong enough to get as many reps as I would have liked. I'll go up next week.

Incline DB Flyes-
50'sX8
60'sX8
70'sX8

I did these with better form than last week. My chest was burning on the last 2 sets.

Cable Crossovers-
90X8 (3)

I doubt I'll increase much past this. It's just a finishing exercise and I'm not too concerned about poundages anyway. I'll just perfect my form then use a slower tempo as it gets easier.

No biceps today since back was yesterday.

GENERAL

Weight- 177 I ran 3 miles last night then drank a freakin' gallon of water due to the heat. I'm sure my weight is much lower since there's no doubt I'm carrying quite a bit of water weight.

SLeep- 8hrs.

Diet- Perfect

Other- I'm getting quite tired of the triple digit heat. I'm also getting tired of doing nothing all day. I'm glad that summer classes start Thursday. At least I'll have something easy to do and get college credit for it.

Ryan

lilmase1153
07-03-2005, 04:38 PM
damn good w/o bro

and i didnt know we could be both brains and brawn i guess that means i should start reading again :)

KevinStarke
07-03-2005, 10:25 PM
awesome dumbells and dips man

Coke
07-04-2005, 09:32 AM
Super chest training overall Ryan.

cphafner
07-04-2005, 08:15 PM
great pressing, 110's are sweet.

Hercule
07-11-2005, 07:05 PM
Thanks for the comments guys. Sorry for the lack of updates. I came down w/ a slight summer time cold over the last week. It seems to happen every summer =/

TRAINING

Chest

Flat DB Press-
70'sX8
85'sX8
100'sX9

I decided to stick with the 100's since I wasn't feeling so great the past week and I wasn't sure about my strength. I'll go back to the 110's next week.

Dips-
BWX8
BW+45X6
BW+100X5

I finally reached my goal of triple digit dips. I'll get about 7 reps then go up to 115.

Incline DB Flyes-
50'sX8
60'sX8
70'sX8

GOod sets. Up 5lbs. next week.

Cable Crossovers-
90X8 (3)

Biceps

Alternating DB Curls-
40'sX8
50'sX6
60'sX7

Crossbody Hammers-
45'sX8
55'sX6
65'sX7

Not bad. I may go up next week.

GENERAL

Weight- 173

Diet- Perfect

Sleep- 6hrs.

Other- Not much. Started my college english class. I hate it. I am sooo bad at analyzing/interpreting short stories and poetry. OH well, I'll manage somehow. Research paper is due Thursday.

Ryan

KevinStarke
07-11-2005, 07:07 PM
awesome lifting man, how deep do you go with your dips, i go to a 90 degree angle otherwise my left shoulder kills.