Robb's journal - goal of 200 lbs @ 8% bf

[EdgeCrusher]

As of the morning I made this post, I was 255 lbs and 30% BF. Seeing as how I took entirely too much time off from lifting and was not serious about it, I imagine I might get some newbie gains - which I plan to exploit for at least the next two months. I am eating, daily, somewhere in the range of 2.3+k (eating around 6 meals a day and taking one cheat day due to lack of sustained willpower) calories and have not lost nor gained any weight in 2 months (and diet won't be brought up here until I am either seriously cutting or bulking). Current goal is remaining close to same weight while adding muscle (and losing fat). I'll most likely pick either a bulk or cut around January first, depending on how I see my muscle growth potential and how bad I need to lose fat. Enough with the intro, though.

10/28/04 - Back, Biceps, and Forearms day

Seated Cable Row
80x10
100x8
120x8
120x5

Lat Pulldown
80x10
100x6
100x6
110x4

Wide grip assisted chin-ups
76 lb assist - 4 reps
88 lb assist - 5 reps - forearms burning
88 lb assist - 5 reps - forearms burning

BB Shrugs
175x10
205x6 - hands hurt, form suffers
225x6 - grip sucks again, should wear gloves

DB Curls
40x10
45x6
45x6
50x0 (attempt, but failed - tried multiple reps)

Not a bad day, especially considering my DB Curls are at the end of my workout (which leads me to believe I could get a couple solid reps @ 50 if I put it first). I didn't workout my forearms as much as I could have, but they were burning nonetheless. I could probably get more forearm work without adding another exercise by switching db curls for thick bar bb curls, but there is no thick bar in the gym im using.

Now it's time for more studying.

[lilmase1153]

nice start to your journal crusher keep up the good work

[Coke]

You are on the edge for sure bro with this about time new journal, lol - ;)

[rookiebldr]

I see you're back. Welcome back Robb.

[daveywave]

goodluck with your goals!

[EdgeCrusher]

lilmase1153 - CoCoa - rookiebldr - daveywave - thanks :)

10/29/04 - Triceps and Legs

BB Squat:
185x4
205x4
210x3

Dips:
52lb assistx6
40lb assistx6
bodyweightx4
bodyweightx2

Leg Extension with 5 second pause at top:
120x8
120x6
130x6

DB Overhead Extensions:
60x10 (warm-up)
scratched rest of this exercise as hands are raw from yesterday

Calf Raises on Leg Press Machine:
630x12
630x8
630x8

Overall, this was a decent day. I was happy to be doing bodyweight dips, and to failure - so I know where I am. My hands hurt a lot and I'm gonna get gloves in the next two weeks. Calf Raises were solid, Squats were OK (they tend never to feel "good"), and Leg Extensions with pause was rough, but I can add a solid 10-20 lbs easy next workout.

[ryuage]

what are the hands hurting from?

[EdgeCrusher]

what are the hands hurting from?

getting back into bb shrugs, i didnt wear gloves, nor use chalk/straps to hold the 200+ lb bar, which hurt my hands

[Coke]

Good session man...stay consistent with it.

[EdgeCrusher]

Thanks CoCoa, I'm gonna try my best :)

10/29/04 - Chest and Shoulders - my favourite day

BB Bench:
185x5
225x4
260x1+(1) - i think spotter may have helped
245x3, 4th rep failed because i was doing it without spot and trainer ran over to grab it while i was struggling to hit the fourth, making me loss my concentration, and thus the rep. but i think i could've hit the fourth.

Front Raises:
Done Together:
15x6
20x5
Done Seperately:
25x6
25x6

BB Incline:
185x6 - way too big of an arch - turned it into a flatbench
185x2 - done right after

OH Shoulder Press:
115x5
135x4 (fourth rep sucked)
115x5 in the smith to work on form
135x4

Lateral Raises:
20x6
Shoulders were dead by this point, so I stopped

Suicides on Full Basketball Court:
45 seconds for first
49 seconds for second

Comments:
Bench was solid. I wish I still had a burn though so I can feel like I pushed myself more (though I know it doesn't matter that much). Hitting that max was a big point for me, this being the first time in 6-7 years that I've benched more than my body weight (I was up to 257 after a cheat day (so I'm closer to 255 still)). Front Raises were difficult to do 25's at the same time (don't know why), so I might start doing them seperately to bump the weights up. BB Inclines were mediocre. I did them only to get a starting point for when I move away from BB Bench (which I'll do when I hit a plateau for 2 weeks in a row). OH Shoulder Presses were good, but I'm starting to plateau. I think I might still do it next week, but switch out front and lateral raises for something else which could hit my shoulders more. Lateral Raises weren't bad, I guess.

I started suicides today because I had a nightmare about playing high school football again and running so slow and being so out of shape I was laughed at. I'll try to do them on my Shoulder and Chest day and my end goal is to do a total of 5 suicides within 40 seconds each and not having to take huge breaks (and not have so much pain in doing them).

I have an insane amount of school work to do by Tuesday, about 12 hours total - which I have to split to 6 hours today and 6 tomarrow. :(

[EdgeCrusher]

10/09/04

Elliptical for 24 minutes
Ran 2 1/10 of a mile lengths

Bench Press:

185x5
225x5
260x3 (that's right THREE)

Kickbacks:

15x8
20x8
20x8

Bodyweight dips
3 sets of 4 reps

less sets than usual, but cardio plus time constraints

[EdgeCrusher]

25 minutes elliptical
2 1/10 mile lengths

Standing OH Press:

115x5
125x5
135x5
145x1

Shrugs:

205x8
205x8
205x10
225x8

Front Raises:
20x8
20x8/5

Lateral Raises:
20x8
20x4/2

DB Curls:

40x6
40x6
45x6