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Guido
12-15-2004, 02:33 PM
December 15, 2004

Week 1

Hello everyone. I figured I would start my own journal after looking at everyone else's in order to motivate myself and track my progress. I've been lifting on and off for about 8 years, but on and off, and mixed with a LOT of hardcore cardio. I don't think swimming on a team for 5 days a week and running 5k's, 10k's and triathlons has helped me get big, but it's definately helped me stay lean! I've been roughly 140-146lbs since after high school, until recently when I've been consiously eating more and taking protein powder to gain weight. I'm now up to 152lbs at 5'8 1/2, the most I've ever weighed. Hopefully I will get some pics up soon so people can critique and comment. I'd like to know where I'm lagging and what my strengths are. Here are my measurements:

Wrist 6.5"
Chest 38" small I know
Biceps 14"
Forearms 11.5"
Waist 30"
Thigh 22"
Calf 15.5"

My workout routine is usually:

Day 1: Back/Chest
Day 2: light cardio
Day 3: Legs
Day 4: light cardio
Day 5: Arms/Shoulders
Day 6: light cardio
Day 7: rest

Anyway, here is my workout from Monday aka Chest/Back day:

Workout:
repsXweight

Dead Lift
WU 10x135
8x205
8x225
8x255

Bench Press
WU 10x135
8x165
8x175 (last 2 aided)
6x175 (last 2 aided)

Pull Ups
WU 10xBW
8xBW+25
6xBW+25
6xBW+25

Inc DB Press (lb=ea. arm)
WU 10x45
10x60
8x65
8x65 (failure!)

BO BB Row
WU 10x75
10x125
10x125
10x125

Chest Fly
WU 10x25
8x40
8x40
8x35

Abs
3 X (V Sit 20s, 10rest, PU 20, 10rest, Crunch 20, 10rest, PU 20, 10rest, Russian Twist 20, 10rest, PU 20, 10rest)

Cardio/Activities:
None

Other:
Stretching

Comments:
DL form getting better. This was only my 4th workout since I started doing them. I've already gone up 40lbs! I decided to rest Tuesday as I was still sore from an exhausting workout and didn't want to kill my legs for leg day tonight. Thanks for the format Canadian Crippler!

ryuage
12-15-2004, 02:44 PM
good luck with your goals

Guido
12-15-2004, 03:59 PM
Ok. Gonna go do some legs tonight. All hail the squat. Maybe tonight's the night I can do 2pps on my ATF Squats.

getfit
12-15-2004, 04:42 PM
good luck guido:)

PizDoff
12-15-2004, 06:57 PM
Stay dedicated!

Guido
12-16-2004, 07:29 AM
Thanks, elP, Ryu, gf, Piz. Last night was good. Definitely had that drunken cowboy walk after last nights w/o and sore today, esp. my glutes.

Guido
12-16-2004, 07:51 AM
It was very crowded last night (I work out at the University gym and it's on limited hours because of finals). I had to go out of my usual order since a large group of guys were using the power rack when I got there, so had to do squats and leg press last :(

Here is last night's w/o:

December 15, 2004

Workout:
repsXweight
bold #'s in () = PR

Seated Calf Raise
WU 10x55
10x105
10x105
10x115 (+10)

Cybex Leg Curl
WU 10x90
8x120
8x127.5
6x135 (+7.5)

Squat
WU 10x135
10x225
8x245
8x255
6x275 (+20)

ATF Squat
WU 10x105
8x135
8x155 (+10)

Leg Press
WU 10x500
10x550
10x570 (+2r)
8x590 (+2r)

Lunges w/ DB (45's)
x12
x12
x12 (Oh the burn! :eek: )

Abs
Crunches, V Sit, Russian Twist, Slow Crunches

Cardio/Activities:
None

Other:
Stretching

Comments:
Lots o' PR's today! Course I only really started lifting legs a couple months ago. I think I could do over 300 in squats soon for reps. The reason I couldn't get on the power rack at the beginning of my w/o is that these HUGE powerlifter guys were using it when I got there, with one of them building up to his 1 rep max. I'd say he was about 5'10, 220-240lbs. Anyway, he went for a 595lb squat and made it with ease. Then later I saw him go for 615 and he did it! His buddies were taking pics to commemorate the moment. All I have to say is :bow:

Focused70
12-16-2004, 09:14 AM
What, no :spam: cookies?

Have a cookie.

Stash

Guido
12-16-2004, 10:51 AM
Awww. Thanks, man. :D

Guido
12-16-2004, 02:57 PM
I've decided to add a Fitday Journal to keep track of my food intake. As I'm bulking now I seem to be doing pretty well. Got almost 4,000 calories yesterday and already at 3,000 today, + lots of protein.

Guido
12-17-2004, 07:44 AM
December 16, 2004

Workout:
cardio

Cardio/Activities:
Slow run 25 minutes (~2.5 miles)

Other:
Stretching

Comments:
Ran on the indoor track last night. It was pretty empty now that most finals are over and students are gone. Unfortunately after this week they'll be going to break hours, i.e. close at 8pm instead of 10:30. Blah. Same with the gym. They'll close at 7pm! Guess I'll just have to go there straight from work. On the postiive side, the newly expanded Campus Rec Center East will be finished by the middle of January. It will have expanded from 35,000 sq. ft. of space to over 110,000 sq. ft. Check it out here CRCE Expansion (http://www.campusrec.uiuc.edu/renovation/space2.html)

ryuage
12-17-2004, 08:24 AM
new gym looks like it will be real nice.

Guido
12-17-2004, 09:46 AM
I can't wait. It looks like there will be at least double the equipment space.

Coke
12-17-2004, 10:15 AM
Wish you well with the bodybuidling...you are starting nicely!!

lilmase1153
12-17-2004, 10:39 AM
great start to a journal bro.. and nice lifts as well.. good luck guido

Guido
12-17-2004, 10:58 AM
Thanks for the encouragement, lilmase and CoCoa. I've always been pretty athletic and have recovered fast so this is no problem for me. I've only started eating right (and enough!) in the past few weeks. I also changed my routine quite dramatically after reading this site. I'm sure I was overtraining before and so now that I've changed to more rest and better eating I've felt much better.

Guido
12-17-2004, 08:13 PM
December 17, 2004


Arms and Shoulders!

Workout:
repsXweight
bold #'s in () = PR

Upright Rows
WU 10x50
8x90
6x90
6x90

BB Bicep Curl
WU 10x40
6x80 (+10)
6x80
6x80

French Press
WU 10x40
6x70 (+5) heavy!
6x65
6x65

DB Shrugs my traps are WEAK
10x80's (+5)
10x80's
10x80's

Alternating DB Hammer Curls
WU 10x20's
6x35's (+5)
6x35's
6x35's

Tricep Cable Pulldowns New Exercise!
WU 10x60
8x90
8x100
8x100

DB Lateral Raises
6x20's
6x20's
6x20's

supersetted w/

DB Rear Delt Raises
6x20's
6x20's
6x20's

Abs
Ab Machine
3x10x150lbs
Alternating Crunches, Russian Twists, V Sit

Cardio/Activities:
None

Other:
Stretching

Comments

A lot less people today! I think most of students have left for Christmas break, so I'll have the gym to myself for awhile. Sometimes it's good to be a townie now :cool: Did pretty good on my diet today, I'm pushing 4,000. I also gained another pound and a half since Mnday so this bulking thing seems to be working. Now 153.5lbs! Oh yeah, can some of you critique my w/o? I want to know if there is anything I should be doing different or if this seems good. Thanks. OK gotta eat...

Canadian Crippler
12-17-2004, 08:43 PM
Our arm, back, and shoulder strength is very similar man, but you're definately up on me with chest and especially legs. Nice last few sessions, keep it up! You're diet looks in place aswell.

Guido
12-18-2004, 01:16 PM
Thanks, Crippler. I certainly wish I was where you are when I was 15, though!

December 18, 2004

Workout:
cardio

Cardio/Activities:
Elliptical Trainer (35 minutes) on Level 16 (out of 20)

Other:
Stretching

Comments:
This was my first time using the eliptical. I normally do the bike if I'm not running or swimming. Not too bad once I figured out how to adjust the difficulty. I'm gonna have to shorten my w/o cycle some because I won't be able to w/o Thurs., Friday, or Saturday at the gym (that darn Christmas thing). I'll be doing chest/back tomorrow, rest on Monday, legs on Tuesday, and arms/shoulders again on Wednesday. Whew!

lilmase1153
12-18-2004, 04:31 PM
nice w/o guido.. about your routine.. i think your doing too much rear delts.. upright rows 4 sets- reardelt db raises4- side lateral 4 sets(they do work your rear delts pretty hard).. thats about 12 sets taht all include your rear delts.. i would probly either choose db or bb upright rows for your delts and than trade off every other w/o.. just my opinoin though.. great work none the less

Guido
12-18-2004, 09:28 PM
Thanks for the advice, lilmase. I'll take that into account in my next w/o. Maybe I'll leave out those sets of rear delt raises next time.

Guido
12-20-2004, 08:22 AM
Okay. Sunday ended up being a rest day. My arms were still somewhat sore from Friday so I figured I should rest a bit more for chest/back day (today). I got in about 3,700 calories so good eating day. I'm still pretty close to meeting my goal of 3,500 to 4,000 cal per day. I did go out w/ friends last night and have a big 23oz glass of Sam Adams. Sometimes it feels so good to be so bad!

Canadian Crippler
12-20-2004, 02:39 PM
That's not close to meeting your goal, that is meeting your goal. Just thought I'd point that out :p.

Guido
12-20-2004, 02:50 PM
Thanks, Crippler. I have been doing pretty good on the diet overall. I'm going to weigh myself again today and I'm shooting for 155. Gonna try for max on Bench, as well. I'm hoping for 215 on that. Pray for me ppl.

Stephen Riddington
12-20-2004, 03:04 PM
You're pretty strong, keep it up. Good Luck with your goals.

Guido
12-20-2004, 08:09 PM
December 20, 2004

Week 2

I'll have pics up tomorrow! My wife is taking pics w/ the digicam. Now she thinks I'm nuts. Well okay, I am just a little (isn't it a requirement to do this?).

Chest/Back day

Workout:
repsXweight
PR = Bold

Bench Press
WU 10x135
10x165 (+2r)
8x175 (last 2 aided)
6x185 (negatives)

Dead Lift
WU 10x135
6x245
8x265 (+10)
4x285 (+30!) Heavy!
6x225

Pull Ups The DL killed me so I actually went down on this
WU 8xBW
8xBW+25
6xBW+25
8xBW+10

Inc DB Press
WU 10x45's
10x55's
8x60's
8x65's (Think I need to move up to 70's next time)

BO BB Row
WU 10x75
10x135 (+10)
10x135
10x135

Weighted Dips
WU 10xBW
10XBW+25
8xBW+25
8xBW+25

Abs Did these at home
60 Crunches
30 Left
30 Right
100 Flutter Kick
60 Alternating Crunches
1:00 V Sit


Cardio/Activities:
None

Other:
Stretching

Comments: I think the bench and DL's killed me for the Incline DB Press (though I think I could have done more weight to start. Oh well. Next time.) I'm very happy with my DL's. I did 285 for reps! Huge improvement. Also went up 10lbs on my BB Rows, and the 175 felt easier on the Flat Bench. I tried weighted dips this time instead of chest flys. I like them better so I think I'll start doing them regularly. Finally, I should have pics up tomorrow for everyone to critique and criticize. Fun!

Canadian Crippler
12-20-2004, 08:13 PM
Niiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiice..... gains galore.

Coke
12-21-2004, 05:44 AM
Nice chest and back session man.

Guido
12-21-2004, 09:19 AM
Okay everyone. Here are some pics of me. I've been lifting seriously for about 3 months (on and off before that) and have been bulking for the past 4 weeks. I've gained about 7 lbs so far.

Please feel free to comment and critique. I think I most need to work on traps and rear delts. Anything else? Also, my current weight goal is 160lbs lean by mid-February. I have 6.5 lbs to go so it should be achievable.

http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_RearDblBi.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/RearDblBi.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_LegsFront.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/LegsFront.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_LatSpread.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/LatSpread.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_FrontRelaxed.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/FrontRelaxed.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_FrontPose.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/FrontPose.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_FrontFlex.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/FrontFlex.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_FrontDblBi.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/FrontDblBi.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_FlexFront2.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/FlexFront2.jpg)
http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/th_RearThreeQuarter.jpg (http://img.photobucket.com/albums/v334/ryan1171/WBB%2012-20-04/RearThreeQuarter.jpg)

ryuage
12-21-2004, 09:35 AM
looking nice and lean guido, need to hit them squats up :) and lol at the curling dog pose hehe

Guido
12-21-2004, 09:41 AM
Yep. Just incorporated the squats a month ago but I'm improving fast.

That dog is our Chihuahua. He weighs 5 lbs so he's not much to curl.


Here's a good pic of him:

Peanut.jpg (http://img.photobucket.com/albums/v334/ryan1171/P1010043.jpg)

and another

Peanut in the Sun (http://img.photobucket.com/albums/v334/ryan1171/PeanutintheSun.jpg)

Coke
12-21-2004, 10:06 AM
That is a cute dog...the pics are very good bro.

Canadian Crippler
12-21-2004, 10:28 AM
Nice doggy, doesn't quite compare to my Shnoopy though :p.

Nice wide lats, I'd say that your best feature. Good work so far man and keep it up!

getfit
12-21-2004, 10:59 AM
guido you look great :)

Guido
12-21-2004, 11:03 AM
Thanks CoCoa, gf.

Crippler: you'll have to post a pic of shnoop. About the lats: lots of pullups!

FoxTrot
12-21-2004, 11:48 AM
Looking good man. Looks like your workouts are going along very nicely too.

Good work!

Canadian Crippler
12-21-2004, 12:37 PM
Here's Shnoop; he's a lot furrier now which I find cuter but he still rules here :p.

Stephen Riddington
12-21-2004, 02:14 PM
Good session, still a heavy session from my POV.

The pics look really good, looking fit and all, I do see room for improvement and got the body to look massive if you're in the bulking phase.

Aww to Peanuts, never thought that chiu's could look cute, puts Paris Hilton's to shame. Hers is the ugliest I have seen.

Crippler: That dog is damn cute.

Kinda funny that both of your dogs have some distant relations to C. Schultz's comic strip, Peanuts and Shnoopy. :D

Guido
12-21-2004, 02:24 PM
Thanks, Homer. Yep he's a cute one. I think the beige colored chi's don't look as good as the black and tan's like Peanut. That's funny about the Charles Schultz comparison.

Also thanks for the comments, everyone. I know there is some room for improvement. I do want to be massive AND cut which I know is hard to do. I'm working on developing some overall thickness by doing plenty of the Big Three. Hope it works.

Canadian Crippler
12-21-2004, 04:22 PM
Can't go wrong with the big 3, hell you can get huge with Big 3, Pullups, Dips, and an Overhead Press.

Guido
12-21-2004, 10:05 PM
December 21, 2004

Workout:
cardio

Cardio/Activities:
Ran on indoor track for 30 minutes (about 3.25 miles). Did a warmup jog followed by some jog/stride/sprint followed by some interval sprints, then cooldown jog.

Other:
Stretching

Comments: I ate like a mother today! Over 4,000 calories. I think I'm going through 1/2 gallon of milk per day. I'm keeping dairy farmers in business. Had a great big round steak for dinner, about 3/4 pound. Mmmmmmmm.

Stackattack
12-21-2004, 10:44 PM
Looking good man. Nice PR's too.

Guido
12-22-2004, 08:16 AM
Got the annual Christmas luncheon at my work. Must....avoid....crappy....foods. *smacks self before reaching for cake*

ectx
12-22-2004, 08:49 AM
Good luck avoiding crappy food. I completely caved in last Friday. OOPS!

lilmase1153
12-22-2004, 09:25 AM
guido twp words bro.... sexxy ass biatch.. ok three but you know what i mean.. nice pics bro you look ace. all is needed is more mass all around and hopefully santa delivers :-) anyways nice PRs i know those felt good your lookin real strong.. keep it going man and remember if you cheat or slip it dont matter just keep on truckin..

Guido
12-22-2004, 09:29 AM
guido twp words bro.... sexxy ass biatch..

Lol thanks, lilmase. My wife seems to think so ;) I have good willpower so I know that I won't cheat too much and I'll stick with it. Once I dedicate myself to something I go all out, bro.

Canadian Crippler
12-22-2004, 10:02 AM
Fitday looks good. Who eats peanuts for breakfast? :p

Guido
12-22-2004, 01:22 PM
Fitday looks good. Who eats peanuts for breakfast? :p

Someone looking to gain weight!

Leg day again today. I'm hoping for 285 for reps on the squat and at least 154 on the scale. We'll see.

Stephen Riddington
12-22-2004, 02:38 PM
I think Christmas should be a time, where we can splurge on whatever food we wanna eat. :)

Guido
12-22-2004, 03:14 PM
I agree, Homeslice!

TheGimp
12-22-2004, 04:31 PM
Great pics m8, looking nice and lean. You're definitely off to a great start!

Guido
12-22-2004, 08:36 PM
December 22, 2004

Workout:
repsXweight
bold #'s in () = PR

Seated Calf Raise
WU 10x55
10x115 (+10)
10x140 (+25)
10x150 (+35)Don't know how I improved so much!

Squat
WU 10x135
10x225
8x245
8x255
6x285 (+10)

ATF Squat
WU 10x105
8x145 (+10)
8x155

Lunges w/ DB (50's) (+5)
x12
x12
x12 (Oh the burn!)

Leg Extension
WU 10x75
8x105
8x120
8x120

Cybex Leg Curl
WU 10x80
8x127.5 (+7.5)
8x127.5
6x135

Abs
Decline Crunches x30, 40/20 interval (Crunches, Flutter Kick, Leg Lifts, Alternating Crunches, V Sit)

Cardio/Activities:
None

Other:
Stretching

Comments: Gains Galore! I gained somewhere on every exercise I did. Don't know about leg extensions because I haven't kept track in the past. Did those instead of leg presses to mix things up. I ate like crazy today. Over 4,200 calories and 230g of protein. New record weight today. I'm now up to 154lbs. I think I should meet my goal of 160 by Feb. 15th easily.

Also, I saw a guy in there doing 630lbs on deadlift. He was doing SLDL's with over 450. Insane! He was shorter than me but you could tell he'd been powerlifting for a long time. He was thick as hell. I think he was Russian or eastern european judging by his accent. Impressive to watch and definitely good inspiration.

Canadian Crippler
12-22-2004, 11:06 PM
Nice squatting, you're gonna own me on everything now after these next 3 weeks.

I don't think you should be dropping 130lbs from Parallel to ATF. I'd make sure you're going all the way parallel on the regular ones because the drop shouldn't be that much IMO.

Stephen Riddington
12-23-2004, 01:09 AM
Strong leg work! Very nice. :thumbup:

Coke
12-23-2004, 05:03 AM
Good leg session, props on all of the pr's.

Guido
12-23-2004, 07:16 AM
Crippler: The reason for the drop is because my legs are so fried after doing regular squats and I do the ATF squats right after!

Thanks for the props Cripp, Homeslice, CoCoa.

lilmase1153
12-23-2004, 09:28 AM
ace session buddy your starting to catch up to me i like taht :-) now next time you see that guy who was deadin so much give him a big hug and say this is form lilmase ;-)

Guido
12-23-2004, 01:13 PM
Uh, I'll do that lilmase. I hope I do catch up with you!

Guido
12-24-2004, 10:50 AM
Ate like crap for dinner last night. Got there a little late to a Chirstmas party and most of the good food was already gone (no turkey! :cry: ). That make Hulk sad.

I'm doing arms/shoulders today and then off to my family's party. Hopefully better food there.

lilmase1153
12-24-2004, 12:11 PM
keep that diet clean MR. nah j/k bro have fun at the party and merry christmas

Guido
12-24-2004, 03:18 PM
December 24, 2004


Arms and Shoulders

Workout:
repsXweight
bold #'s in () = PR

Standing Military Press
WU 10x60
8x95
6x105
6x105

BB Hammer Curl (Trap Bar)
WU 10x40
10x75
8x80
6x85 (+5)

DB Lateral Raises
WU 10x15's
10x20's
10x20's
6x25's (+5)

supersetted with

DB Front Raises
WU 10x15's
10x20's
10x20's
8x25's

Lying BB Triceps Extension
WU 10x60
10x80
6x90
6x90

DB Concentration Curl
WU 25x10
35x8
35x8
40x6

Upright Rows
WU 10x50
8x90
6x90
6x90

Single Arm DB Skull Crushers
WU 10x20
8x30
8x30
6x35

Cardio/Activities:
None

Other:
Stretching

Comments:
My in-laws have redeemed themselves. They have turkey. Worked out in their basement as I don't have access to a gym here. Fortunately, they have a good assortment of dumbells and barbells w/plates (and a bench). Also a pullup bar. This is a good thing. Merry Christmas everyone. Gonna eat big tonight and tomorrow. Already gained another pound. Up to 155 now :clap:

getfit
12-24-2004, 04:00 PM
Nice Guido We're At The Same Weight You Know;)

Stackattack
12-25-2004, 01:07 AM
Nice Guido We're At The Same Weight You Know;)
NOOOOOO!. I'm only 154. *sigh* GF has defeated me.
Good job on the rapid weight/strength gain Guido.

Canadian Crippler
12-25-2004, 01:14 AM
getfit is jacked though :p

Nice w/o man happy holidays!

Guido
12-25-2004, 10:43 AM
Thanks, Stack, Cripp, gf. Happy holidays to you all. BTW, I got a ratcheting wrench set, a coolass w/o shirt w/ old musclecars on it, a 10,000,000 candlepower spotlight (awesome!), other misc, stuff, and the old standby, $$$$. Good stuff. What did you all get?

getfit
12-25-2004, 10:58 AM
my bro bought me a real cool nikey sports, bag mommy bought me some workout gear, dadddy gave his loving daughter $$$$ and the rest is still to come tonight at aunty's house i'm happy:)

lilmase1153
12-25-2004, 09:44 PM
i didnt get anything.... im all by myself :-(

anyways sounds like you had a good christmas guido.... now go blind someone with that spotlight

Stackattack
12-26-2004, 03:52 AM
i didnt get anything.... im all by myself :-(

anyways sounds like you had a good christmas guido.... now go blind someone with that spotlight
*sends imagenary gifts to mase*

I got some cd's, dvd's and some clothes. :thumbup:

Guido
12-26-2004, 07:40 PM
December 26, 2004

Week 3

Chest/Back day

Workout:
repsXweight
PR = Bold

Dead Lift
WU 10x155
8x255 (+10)
8x275 (+10)
6x285 (+2r)
8x225

Flat DB Bench Press
WU 10x45's
10x70's
6x75's (last 2 aided)
8x70's

Pull Ups No weight belts at this gym :(
12xBW Widegrip
8xBW Close Grip
10xBW Widegrip
8xBW Close Grip

Inc BB Press
WU 10x135
8x145
8x155
6x145 (triceps fried)

BO Row w/ Machine weights do not include weight of apparatus
WU 10x80
10x125
10x125
10x125

DB Shrugs (didn't get to these last w/o)
10x75's
10x80's
10x85's
8x85's

Dips again no weight belt here :(
20xBW
16xBW
16xBW
12xBW

Abs
20 Decline Situps
60 Crunches
60 Alternating Crunches
1:00 V Sit

Cardio/Activities:
None

Other:
Stretching

Comments:
Worked out with my old best buddy and lifting partner from college. I'm visiting him for a few days, so we decided to go lift at his medical schools exercise room. It's small but they have a pretty decent assortment of equipment, including power racks, pulley machine, pullup bars, benches, barbells, dumbells, etc. I introduced him to the deadlift and I think he's going to incorporate them into his routine. He's sore already! I worked him to the bone. He said he had forgotten how tough of a w/o partner I am, which I'll take as a compliment! Mixed up the routine a bit, did DB bench instead of BB and BB incline instead od DB. The one peice of equipment I wanted was a weighted belt, though, which they didn't have. Oh, well. The DL pretty much wore me out, anyway, but I am still steadliy improving on it :)

Guido
12-26-2004, 07:41 PM
That sucks, mase. Well, here. How about if I send you a can of good 'ole :spam: ?

Canadian Crippler
12-26-2004, 07:52 PM
How about that was a good session :D

GJ.

Stackattack
12-27-2004, 12:10 AM
Nice workout man. Curse you and your deadlifts.

Coke
12-27-2004, 05:46 AM
Good chest and back effort man.

Stephen Riddington
12-27-2004, 02:19 PM
Nice couple of sessions, strong!!!

Good work on making your old buddy your b!tch at the gym. :D

Stackattack
12-28-2004, 12:31 AM
Im going away for a couple of weeks. When i come back you better be kicking my ass in everything. Happy new year man.

Focused70
12-28-2004, 07:55 AM
Deads are amazing aren't they?

Hard to believe I took a year before I incorporated them. Ah well, all roads lead to deadliftdom, or so they say. :p

Stash

Wikked1
12-28-2004, 12:29 PM
Nice session! Glad to see someone else who enjoys that Chest Back split!

Guido
12-29-2004, 08:45 AM
Thanks, everyone. Just got back after a few days off hanging with some old friends. I ate like crap and drank way too much but it was much fun. I'll be doing legs today and I'm gonna try to set a few new PR's tonight. We'll see how it goes. Later.

Alke
12-29-2004, 11:12 AM
checked out your pics man, nice cuts!

I can tell you do pullups by looking at your back double bi, I started out with a lot of pullups myself.

shoulders and biceps look great!

keep working that deadlift and maybe go easy on pull-ups (like use them for a wamup with BW) for a while and get some thickness. Work those rows in every way shape and form...

your split looks real good at @ 9 sets per BP

keep track of the days you are strong on a lift or when your weak on a lift to see if you did anything different on that day (rep scheme, how much you used for warmups, order of exercises, what you ate before the workout, how much sleep you got the night before) all this will help in re-fining your split to keep gains going strong.

Guido
12-29-2004, 11:16 AM
BTW, couple of interesting things happened during "the reunion" (all my out of town college friends and I gather just after Christmas each year and get a couple of hotel rooms in downtown Chicago, then we just do all kinds of crap, hanging out, and having a blast!).

First day we ate at CPK, had some beers up in the Signature Room on the 94th floor of the John Hancock Building (amazing views!), did some window shopping, then had dinner at Ditka's Restaurant. Just so happened, none other than John Cusack happened to be there. He was at the bar right behind us so naturally we had to strike up some conversation, asked him what he was up to and such. Very cool guy. Apparently Ditka's is one of his favorite places and he frequents there about once a week, usually for some cigars from the cigar bar.

After that, we went to Bella Lounge and had more drinks. Stayed up all night playing poker, so then we didn't get up till around 11 or so the next morning. We ate at the Hard Rock Cafe (the waitress was flirting with everyone BAD the whole time), and then checked out some cool stores (the Sony Store, NikeTown, ESPN Zone, etc.). Hung out for a while and spied on some hot women in the hotel across from us with my friends binoculars. One of them spotted us and believe it or not, started putting on a little show. Some sexy dances and stripteasing. Incredible! You don't make this stuff up. Afterwards, saw the Bulls play the Nets (Kirk Hinrich had a great game but they lost it at the end), then back to ESPN Zone.

Next day went to the Art Institute, then to our friend's family's greek restaurant (awesome food) before going back to the room for a while to relax and play more poker (no one could beat me!). Went to a great Brazilian restaurant where they come around with all different kinds of appetizers and meats and you get to pick out what you whatever you want as they come around. We then hit a club called CroBar which is excellent and HUGE. Great times. The last day we made it to the Goose Island Brewery and made out with plenty of beer. All in all, a great time.

ectx
12-29-2004, 11:32 AM
LOL, sounds like you had a good time. I'm doing the Hotel thing this weekend in San Antonio...meeting up with my old friends. San Antonio may not have the stuff that Chicago does, but I'm there for the company. LOL @ the boob show. When we stayed at the Hyatt Courtyard for NYE about 3 years ago one of the girls in our group got really drunk and kept on putting whipped cream on her boobs and pressing them up against the window....which looked out to the atrium and the River Walk. We had a hotel staff person come up and request we close the blinds if we were going to be naked. It was hilarious. Again, glad you had a great time.

TheGimp
12-29-2004, 02:20 PM
Wow, sounds like a great time :)

Guido
12-29-2004, 03:29 PM
That's funny about the whipped cream ectx! Gotta love exhibitionist women.

Gimp, it was good times, man. Wish I didn't have to leave and come back to reality, but then, it's almost New Years :)

Canadian Crippler
12-29-2004, 03:32 PM
While you were meeting girls and out in Chicago I was playing poker on the interweb until 5:00 AM. HOW DO YOU LIKE THAT, HUH?!?!

Sounds like you had a great time man, let's see you back in the territoi of lifting now :D.

getfit
12-29-2004, 03:46 PM
sounds like a great time guido woooooohoooooooo way to go!:)

Guido
12-29-2004, 09:36 PM
December 29, 2004

Workout:
repsXweight
bold #'s in () = PR

Squat
WU 10x135
10x225
8x245
8x255
6x285

ATF Squat
WU 10x135 (+30)
10x145 (+2r)
8x155

Seated Calf Raise
WU 10x90
10x115
10x140
10x150

Lunges w/ DB (50's)
x12
x12
x12

Cybex Leg Curl
WU 10x80
8x120
8x135 (+7.5)
7x135 (+1r)

Leg Extension
WU 10x75
8x105
10x120 (+2r)
10x120 (+2r)

Abs
Ab Machine 3x10x135, 30/10 interval (Crunches, Plank, Left, Right, V Sit, Bicycle)

Cardio/Activities:
None

Other:
Stretching

Comments: Session felt good on the squats. Very sore in the rear end. I may need to use heavier DB's for the lunges next time, and definitely for the calf raises. All in all a good session. My legs still feel like rubber so I know I thrashed 'em hard!

Canadian Crippler
12-29-2004, 11:50 PM
A few things I recommend. Take this as advice because it's surely not a neccesite.

I'd put the ATF squats infront of the regular squats, and put calf raises as your last leg exercise.

Saint Patrick
12-30-2004, 01:19 AM
That's pretty good strength for someone your size.

Coke
12-30-2004, 05:18 AM
Props on the leg session, very nice work!

Focused70
12-30-2004, 08:18 AM
:withstupi

Stash

Guido
12-30-2004, 09:08 AM
Thanks, Saba, Coke, Saint P. Thanks for following my journal, guys.

Crippler: I'll try doing those ATF Squats first and Calf Raises last and see how it feels.

I'm loving those DB Lunges. I think those hurt more than anything else!

Alke
12-30-2004, 01:52 PM
good sets man,

I do my ATF squats first as well....

also, the reason I said to lay off pull-ups for a while was because you have the same upper back definition I got from them. It wasnt till I hit BB Rows and deads hard for 6 months that I was able to hit a decent back pose (click on my icon)

looking good bro'

Guido
12-30-2004, 10:41 PM
Weighed myself again today. 158 lbs Woohoo! Almost to my goal of 160, and way earlier than I expected. :D

Here is today's w/o:

December 30, 2004


Arms and Shoulders

Workout:
repsXweight
bold #'s in () = PR


DB Overhead Press
WU 10x40's
10x55's
8x60's (+5)
8x60's (+2r)

BB Bicep Curl
WU 10x40
8x80 (+2r)
7x80 (+1r)
8x70 Oh the burn!

French Press
WU 10x40
8x65
8x65 (+2r)
6x70 (+5)

DB Shrugs
10x80's
10x80's
10x85's (+5) Guess it's time to move up in weight

Alternating DB Hammer Curls
WU 10x20's
6x35's
6x35's
6x35's

Tricep Cable Pulldowns
WU 10x60
10x100 (+10) (+2r) Wow!
8x110 (+10)
8x110 (+10)

DB Lateral Raises
WU 10x15's
10x20's
10x20's
8x25's (+2r) Excellent

Abs
Decline Crunches x20, Decline Russian Twist x10x2

Cardio/Activities:
None

Other:
Stretching

Comments:
The gym was a lot less busy today so I didn't have to wait for any equipment, which was very nice. I made great gains today, especially with the triceps pulldowns and OH Pressing. Also, I'm really liking the decline abs. They really challenge me there where traditional ab routines have begun to become stagnant because they are just too easy. All around a good lifting day. On a side note, I'm definitely noticing that my tee shirts are beginning to feel a little tighter, especially in the chest and sleeves. That make Guido happy.

As always, comments and critiques are welcome.

Coke
12-31-2004, 05:50 AM
Soon you'll have to get rid of that shirt, lol - bro is growing and that is great news - :thumbup:... Good session.

ryuage
12-31-2004, 07:22 AM
arm session looking ace guido, time for a new warddrobe

getfit
12-31-2004, 07:40 AM
workouts looking ace guido happy new year!

Guido
12-31-2004, 12:42 PM
Thanks, Coke, Ryu, gf. I'm looking forward to tighter shirts, and getting my drink on tonight! Happy New Year! :alcoholic

Canadian Crippler
12-31-2004, 02:42 PM
Yeah! Well.... uhh... maybe you're the one that happens to be hot! Oh wait...

Nice arm session buddy.

Guido
01-01-2005, 09:54 PM
Went for a run today, about a 2.5 mile loop around the neighborhood to get in some cardio. Not too bad a day to do it. Can't wait for my chest/back w/o on Monday. I love getting in the gym and seeing where and how much I've improved. I'm gonna push it HARD. Might be ready a 295 lb set on those deads.

getfit
01-02-2005, 02:44 AM
Went for a run today, about a 2.5 mile loop around the neighborhood to get in some cardio. Not too bad a day to do it. Can't wait for my chest/back w/o on Monday. I love getting in the gym and seeing where and how much I've improved. I'm gonna push it HARD. Might be ready a 295 lb set on those deads.
go go guido! hard work always pays off doing great happy 2005:)

Guido
01-03-2005, 01:23 PM
Thanks, gf. Nice pics by the way! When you gonna put up some new ones?

I'm looking forward to todays chest/back w/o. I'm hoping to move up some more in my deads and bench. We'll see.

getfit
01-03-2005, 01:34 PM
i'll put up some more soon i wanna get some gym shots as well so in a little while you'll see them:)

lilmase1153
01-03-2005, 03:26 PM
guido ace couple sessions bro im geting jealous youll catch me in no time at this rate.. good luck bro

Guido
01-04-2005, 09:18 AM
January 3, 2005

Week 4

Chest/Back day

Workout:
repsXweight
PR = Bold

Dead Lift Rushed!
WU 10x155
8x255
8x275
4x295 (+10)
8x225

Flat DB Bench Press
WU 10x50's
10x70's
9x70's (+1r)
9x75's (+3r) For some reason felt stronger on these

Inc BB Press
WU 10x135
8x145
8x145
6x155

Bent Over BB Row Used the olympic bar this time
WU 10x80
10x135 (+10)
10x135 (+10)
10x135 (+10) Time to move up again

Weighted Pull Ups
6xBW+25 Widegrip
6xBW+25 Close Grip
4xBW+25 Shoulder Width Chin
8xBW Shoulder Width

Weighted Dips
12xBW+25
10xBW+25
10xBW+25
10xBW

Abs
20 Decline Situps

Cardio/Activities:
None

Other:
Stretching

Comments: This workout was very tough :thumbup: When I first got there, someone was using the power rack, but he was nice enough to let me do my deads in front of him. However, I felt rushed the whole time since he was watching me so I didn't get as much rest as I really needed between sets. Still, I did manage to move up another 10 lbs to 295 for reps. Almost to 300! Flat DB Presses and BO Rows felt much stronger, as evidenced by my gains. I am noticing lately much more thickness in my muscles and bigger chest so I know this program is working. I'll keep on this program as long as I keep making the gains.

Funny license plate I saw while driving back from Chicago on Sunday night: "KMAMF 1" It didn't hit me till about 30 seconds later that I figured out it stands for Kiss My Ass Mother F***er. Guess they got that one past the DMV somehow!

Guido
01-04-2005, 02:08 PM
In other news, tonight is gonna be crazy. I ordered tickets way back in early December for the VNV Nation concert in Chicago on January 4th at 10pm (at the Metro). Well it's here, and they are predicting fairly significant amounts of ice and snow up that way. It's a 2 1/2 hour drive from Champaign-Urbana where I live. Since the concert won't be out till 1 at the earliest, I'm gonna be driving in crappy weather till 3:30 am on crappy roads. Thank god I took off work tomorrow! My poor wifey has to work in the morning and it's her day to travel (she goes to a rural clinic about an hour away. she's an audiologist). Good thing she gets the afternoon off cause I know she'll be sleeping!

getfit
01-04-2005, 02:10 PM
SOUNDS LIKE FUN GUIDO! MAYBE NOT SO MUCH THE DRIVING! btw nice session there:)

Canadian Crippler
01-04-2005, 03:23 PM
Nice w/o mang, have fun at the concert. Driving can be a bitch, believe me I (don't) know.

Guido
01-04-2005, 03:53 PM
He he. Thanks Crippy, gf. I'll update tomorrow whenever I actually wake up!

lilmase1153
01-04-2005, 04:13 PM
that was a serious session guido those deads are ace youll be hittin 315 for reps in no time..

ryuage
01-05-2005, 05:23 AM
great workout guido, getting stronger and stronger every day...

Coke
01-05-2005, 05:58 AM
Very nice chest and back effort man.

Stephen Riddington
01-05-2005, 02:27 PM
Very nice efforts on those post-Christmas sessions.

Glad you had a heck of a blast with your old college buddies.

Guido
01-06-2005, 11:09 AM
Sup everyone. Well, I missed my workout yesterday so gonna have to do two in a row. We came home after the concert and found that our basement was flooded with about an inch of water. Bunch of stuff got ruined :mad: Spent all day yesterday and this morning cleaning up, and still not done.

On the bright side, the concert kicked ass :nod:

getfit
01-06-2005, 11:12 AM
nice guido! i've had those floods before ! not very good !glad you enjoyed your concert:)

Guido
01-06-2005, 03:35 PM
Thanks, gf. Gonna have a hardcore leg w/o today to make up for yesterday, and arms/shoulders tomorrow so I don't mess up my routine. I'll post the results later.

Guido
01-06-2005, 10:17 PM
January 6, 2005

Workout:
repsXweight
bold #'s in () = PR

ATF Squat
WU 10x135
10x155
8x165
8x175 (+10) Progress!

Squat
WU 10x135
10x225
10x245 (+2r)
8x275 Nothing left

Seated Calf Raise
WU 10x100
10x120
10x140
10x160 (+10)

Lunges w/ DB (50's) Same as last time but seemed a little easier
x12
x12
x12

Cybex Leg Curl
WU 10x80
10x120 (+2r)
10x140 (+2r)
8x142.5 (+7.5)

Cybex Leg Extension
WU 10x75
10x120
8x135 (+15)
6x135 (+15)

Abs
Ab Machine 3x10x135, 30/10 interval (Crunches, Plank, Left, Right, V Sit, Bicycle)

Cardio/Activities:
None

Other:
Stretching

Comments: I weighed myself again. Still sitting at 158lbs, though I know I didn't help myself yesterday. Was too busy running around trying to get my basement unflooded to think about eating. I made up for it today, almost 4,000 calories. This was a good workout overall. I could tell I was rested from last time so poundages were good. I took Crippler's advice and did ATF Squats before regular - definitely helped my ATF and made those parallel squats with the heavier weights HARD. Now basement is unflooded so I'm happy. Still have lots of cleanup to do, though :moon: As always, comments and critiques are appreciated.

Canadian Crippler
01-06-2005, 10:22 PM
So do you prefer the ATF's before or after? Great session man, I'm getting so anxious reading about all you member's gains while I sit and do nothing!

getfit
01-07-2005, 02:33 AM
nice leg session guido :)

Coke
01-07-2005, 04:49 AM
Damn man, the flooded basement is not so great - glad that you getting it cleared up...like that leg workout.

Guido
01-07-2005, 09:54 AM
gf and Coke: Thanks! It was good session. Arms and shoulders are today, but I'm gonna rest afterwards for a few days as I think I may be coming down with something (sore throat).

Cripp: Yeah, I like the ATF squats better first. I think I'll keep doing it that way for awhile. When you going to be able to lift again?

Canadian Crippler
01-07-2005, 02:37 PM
Today motha ****a!!!! :)

lilmase1153
01-08-2005, 12:51 AM
whoa guido that sucks about your basement taht really sucks.. did you lose a lot of good stuff?

anyways man that last w/o looked great.. good luck with everything man

Guido
01-08-2005, 02:28 PM
Awesome Cripp. Gotta catch up with me now ;)
Mase: No, I didn't lose too much, just some boxes got ruined. The couch and rug i was able to clean and dry out. Thankfully it was just clean groundwater in there and not sewage.

Guido
01-08-2005, 02:46 PM
Here is my arm & shoulder w/o from yesterday. It was an ace session considering how otherwise crappy I felt. I still had a bad sore throat and was all congested, but still made some great gains all around. And my weight was just a tad under 160 lbs. Woohoo! :D

January 7, 2005

Arms and Shoulders

Workout:
repsXweight
bold #'s in () = PR


DB Overhead Press
WU 10x40's
10x55's
8x60's
6x65's (+5)

BB Bicep Curl
WU 10x40
8x80
7x80
7x80 (+10)

DB French Press
WU 10x50
8x70 (+5)
9x70 (+5)(+1r)
4.5x75 (+5) Almost had that last one

Alternating DB Hammer Curls
WU 10x20's
6x35's
7x35's (+1r)
7x35's (+1r)

Tricep Cable Pulldowns (rope) Massive gain on this!
WU 10x60
12x110 (+10)(+2r) Wow!
9x120 (+10)(+1r)
8x120 (+10)

DB Lateral Raises
WU 10x15's
10x20's
10x20's
8x25's

DB Concentration Curls
WU 10x20's
10x30's
6x40's

Tricep Dips Did some of these for the hell of it
16xBW
8xBW+35
8xBW+35

Abs
Decline Crunches x20 (worked abs hard yesterday)

Cardio/Activities:
None

Other:
Stretching

Comments:
That was an incredible w/o. I can't believe how much I gained on the french press and those tricep cable pulldowns. My tri's are getting strong, so I hope my bi's don't start lagging. The diet is going well. I think I overate yesterday. I bought a gallon of Whole milk instead of 1% by mistake. Must not have been paying attention at the register <smacks self> Oh well. Going up to Chicagoland for brother-in-laws Eagle Scout ceremony with the wife, so hopefully I can maintain my calories. Can you say shakes? I knew you could... New weight goal: 170 by the end of February. We'll see how I do. :burger:

getfit
01-08-2005, 03:46 PM
damn guido wooooohoooooooo for them delts! and arms! great session:)

TheMachine
01-08-2005, 03:49 PM
Moving some nice weight on those DB overhead presses!

Canadian Crippler
01-08-2005, 08:01 PM
Nice, I envy gains.

Guido
01-08-2005, 09:39 PM
Thanks, guys! I love all the encouragement from people reading my journals. It motivates me. Tonight I went to my bro-in-laws eagle scout ceremony. It was very nice, and lots of free food. Lasagna, italian beef sandwiches, all kinds of salad and desserts, and punch. Yummy stuff. We're pretty excited for Bill, too. Making eagle scout is quite an accomplishment.

Canadian Crippler
01-08-2005, 10:40 PM
What is eagle scout, and why is it being mentioned on my internet?

Zearoth
01-08-2005, 10:42 PM
Nice work Guido! Keep it up!

ryuage
01-09-2005, 10:37 AM
wow lots of bold goin on in here, great job

jamar
01-10-2005, 05:02 AM
Excellent work Guido. Keep it up man. Truly impressive. I hope i get as good.

Guido
01-10-2005, 08:40 AM
Thanks everyone. Hoping to make some more gains today on chest/back.

Crippler: Eagle Scout is the highest rank you can attain in the Boy Scouts of America. I don't know if there is an equivalent in Canada?

Anyway, I have felt like crap the past few days. My cold got worse and now I have a lot of congestion. :( Been drinking lots of fluids so of course last night I had to get up 3 times to pee. Also, been blowing my nose so much I've been getting nosebleeds.

But dammit, I'm still going to workout this evening for chest/back day. Cause I'm just that HARDCORE. (like you, gf) :strong:

Focused70
01-10-2005, 08:41 AM
awesome arm session, Guido.

NOT a curl jockey! lol.

Stash

Stephen Riddington
01-10-2005, 01:27 PM
Heck of a arm session, dude.

Hope you get well soon.

Nito
01-10-2005, 08:22 PM
Your sig: "Weightlifting is 90% mental, the other half is physical."

That sig does not make sense, it would not be the other half, it would be the other 10%, There is no other half of 90%. You should say the rest is physial, or the other 10% is physical. Nice lifts BTW.!~@~~!~!

Guido
01-11-2005, 09:43 AM
Nito: It's a take on a famous quote by Yogi Berra on baseball. His redundancies and absurdities are infamous.

Guido
01-11-2005, 10:04 AM
January 10, 2005

Week 5

Chest/Back day

Workout:
repsXweight
PR = Bold

Dead Lift
8x225
8x275
4x295
8x225

Flat DB Bench Press
10x70's
8x75's
5.5x80's (+5) Left tri gave on the last one

Inc DB Press
10x60's
8x65's
8x65's

Bent Over BB Row
8x145 (+10) Movin' on up!
8x145 (+10)
6x145 (+10)

Weighted Pull Ups Back was exhausted
6xBW+25 Close Grip
4xBW+25 Shoulder Width Chin
8xBW Shoulder Width

Weighted Dips 10 sec rest between first 3 sets
12xBW+25
11xBW+25 (+1r)
10xBW+25
12xBW (+2r)

Abs
20 Decline Situps

Cardio/Activities:
None

Other:
Stretching

Comments: :( Uggh. That workout felt like hell. Still sick and congested so I felt weak. The deadlifts seemed to take everything out of me. I was so dizzy for a while I thought I was gonna faint. :drooling: Still, I did manage to make gains in a few areas and not drop on hardly anything else, which is an accomplishment in itself. I was surprised especially by my BO Rows and dips. I know my tri's and back are getting stronger. Hopefully when I have all my strength back next week I'll be able to see more PR's on chest/back day. Going swimming today for cardio. Haven't swam in a while so I'm looking forward to it even though I know I'll suck compared to before. Thankfully I'm feeling a little better today.

Oh yeah, I'm not including WU sets in my w/o log anymore for the sake of efficiency.

getfit
01-11-2005, 10:12 AM
sorry that you're feeling sick guido! btw session looking good:)

Coke
01-11-2005, 10:54 AM
...get your swim on, lol - great chest and back workout effort regardless to how weak you were feeling.

lilmase1153
01-11-2005, 01:29 PM
guido my man just kick taht flu in the balls and move on :-) and nice w/o by the way even while your sick you put PR's..... your sick and not in the way you think im thinking you are my friend....

Stephen Riddington
01-11-2005, 02:44 PM
Putting up some PRs while feeling funky is impressive. :thumbup:

Focused70
01-11-2005, 02:53 PM
Mmmm, deadlifts. :drooling:

Stash

Guido
01-11-2005, 03:38 PM
guido my man just kick taht flu in the balls and move on :-) and nice w/o by the way even while your sick you put PR's..... your sick and not in the way you think im thinking you are my friend....

I'm working on kicking that flu in the ballz, mase. And I hope by "sick" you mean in the good way :)

Guido
01-11-2005, 03:40 PM
Yeah, Soba, gotta love those DL's even when they hurt.

Thanks for the props gf, Coke, Homes. I know leg day tomorrow will be better.

Canadian Crippler
01-11-2005, 08:19 PM
Gains galore in here.

Stackattack
01-12-2005, 03:10 AM
You've made some awesome gains while ive been away. Theres little hope ill ever catch you now. Well done and damn you.

Guido
01-12-2005, 09:56 AM
Thanks, Stack, but I think you've actually got me beat on most stuff.

Anyway... my freaking basement flodded again. We've been having summer type thunderstorms in January and so the frozen ground is already saturated and the storm sewers can't keep up with the influx of water so it's coming up through my floor drain again. I HATE this weather! It's almost 60 degrees in January in Illinois! It's just wrong I tell you. :swear:

Well, still gonna do my leg workout tonight. We'll see how it goes.

ectx
01-12-2005, 10:09 AM
Anyway... my freaking basement flodded again. We've been having summer type thunderstorms in January and so the frozen ground is already saturated and the storm sewers can't keep up with the influx of water so it's coming up through my floor drain again. I HATE this weather! It's almost 60 degrees in January in Illinois! It's just wrong I tell you. :swear:

Well, still gonna do my leg workout tonight. We'll see how it goes.

Ha! Snow in South Texas....summer storms in January in Illinois...I tell you, the end is nigh!

Looks like you're feeling better. If you aren't then reschedule leg day. Being sick is catabolic...add that to a workout and you may end up taking 2 steps back.

Frozenmoses
01-12-2005, 10:58 AM
We got 6.5 inches of snow at my house in Corpus Christi. Figures I was up in San Antonio when it happened and totally missed it. Bleh. Well sorry to hear you aren't feeling well, Guido. Hope you get better soon. I agree with ec (who'da though?), give yourself a break if you aren't feeling well.

ryuage
01-12-2005, 02:54 PM
them rows and deadlifts are looking good guido

Guido
01-13-2005, 10:22 AM
Was feeling much better as the day went on yesterday, so I managed to get in my leg workout. However, we got more rain, even heavier than the day before, so my basement flooded again. A good 3 inches this time. Luckily I learned from last week and put everything non-waterproof up off the floor, including the couch. Still, it's bad news. As soon as it goes down I'm going to find a way to permanently remedy the situation so it doesn't happen again. I bought a sump pump today so that should help.

Also annoying: when I got to the gym I found that they had taken away the power rack and the smith machine (as well as half of the benches). Guess they're starting to move everything into the new facility. It will open in 2 weeks! Can't wait.

Coke
01-13-2005, 10:27 AM
I know all of this flooding $hit has got to be hell bro, hang in there until it finally gets straightened out...good news about the new gym, I bet its gonna be nice.

Guido
01-13-2005, 10:39 AM
January 12, 2005

Legs

Workout:
repsXweight
bold #'s in () = PR

No power rack or smith machine so...

Leg Press As deep as possible

WU 410x10
460x10
500x10
590x8
640x6

Seated Calf Raise
WU 10x100
10x140
10x160 (+10)
8x160

Lunges w/ DB (50's) Time to try 55's next time
x12
x12
x12

Cybex Leg Curl
WU 10x80
10x120
10x135
8x142.5

Cybex Leg Extension Good improvement here.
WU 10x75
10x135
8x150 (+15)
8x150

Abs
1:00 Crunches, 30rest, 1:00 Fly Kicks, 30rest, 1:00 V Sit

Cardio/Activities:
None

Other:
Stretching

Comments: Not as many PR's as usual, but I felt stronger than last time I did legs. I know that next week I'll move up in weights on more things. I guess I will have to do leg presses (they moved the power rack and smith machine) for the next couple weeks until they open up the new facility on January 31st. I need to try to work in some more cardio today. I haven't been getting enough, and the indoor pool is tempting me.

Guido
01-13-2005, 10:51 AM
...good news about the new gym, I bet its gonna be nice.

It's gonna be awesome. You can check it out for yourself:

http://www.campusrec.uiuc.edu/renovation/space2.html

Stephen Riddington
01-13-2005, 08:05 PM
Good effort, despite the lack of equipments. :)

The new place looks nice.

lilmase1153
01-13-2005, 08:58 PM
nice w/o guido and aside from the power rack being gone those leg press's are not bad at all... keep it up bro

Canadian Crippler
01-13-2005, 10:17 PM
Strong leg press, God I haven't done that in awhile.

getfit
01-14-2005, 01:59 AM
guido sessions are looking ace! :)

Guido
01-14-2005, 10:52 AM
Strong leg press, God I haven't done that in awhile.

Yeah, me neither. I think it's probably been over 4 months.

lilmase, gf: As always, thanks for the encouragement! Hopefully it will carry over into my Arm and Shoulder w/o today. :strong:

Well, my basement is no longer flooded, thanks to the sump pump I bought yesterday. I think one of my jobs this weekend (in addition to eating more, I've been doing so bad lately) will be to make a reservoir for my sump pump around the drain so I won't have to worry about the flooding ever happening again.

Coke
01-14-2005, 10:56 AM
Like that leg work G, especially the lunges and crunches (the very stuff I ain't doing as yet).

Guido
01-15-2005, 10:47 PM
Sorry I haven't been on much in the past day so I haven't had much chance to post my workout. Here is yesterday's arm/shoulder session:

January 14, 2005

Arms and Shoulders

Workout:
repsXweight
bold #'s in () = PR


DB Overhead Press
9x60's (+1r)
7x65's (+1r)
5x65's

BB Bicep Curl
8x80
6x85 (+5)
5x85

DB French Press
8x70
8x70
5x75 (+1r) Triceps were blown!

Alternating DB Hammer Curls
7x35's
7x35's
7x35's

Tricep Cable Pulldowns First 2 sets V bar, last 1 rope
10x120 (+1r)
10x130 (+10)
8x130

Upright Row Did this instead of DB side lat raises today
9x80
6x90
5x90

DB Concentration Curls
10x30's
6x40's
5x40's

Tricep Dips Gonna keep doing these. I like them.
12xBW+35 (+4)
10xBW+35
8xBW+35

Abs
Decline Crunches x20, Rocky Situps x10

Cardio/Activities:
None

Other:
Stretching

Comments: Continuing to make gains. I've definitely started to notice a size difference on my arms, shoulders, chest, back, and calves. My wife pointed out to me that I also now have the line now separating my obliques from my quads. It's true! Could it be the increased heavy leg work and deads? I've gotten several comments from friends and acquaintances that I look bigger since the last time they saw me. Well I have gained 15lbs in the past month and a half!

In other late breaking news, I saw my Illini handle Northwestern today to bring their record to 18-0. They just kick unbelievable ass.

Also, I have solved my basement flooding problem (I hope). I devised a unique contraption that goes around my floor drain in the basement using caulk and a large flower pot with a hole cut in the bottom over the drain to act as a reservoir. The sump pump sits inside and since it has a float switch, it should activate when the water gets up to a foot high in the reservoir (and above floor level). I feel so MacGuyver now :D

Tomorrow is gonna be crazy cardio. Gonna do some laps in the pool again. I know it's gonna feel like ass. It's been way too long.

lilmase1153
01-16-2005, 01:10 AM
damn guido things are sounding on the up and up for you man congrats.. really proud of all the progress i mean damn your hittin 65s overhead in another month youlll br crushing 75s... and way to fix the prob with flooding never had that happen but i know it would suck... good work bro just keep it ...

getfit
01-16-2005, 02:23 AM
another deltmaster! you go guido! sessions looking awesome! :)

ryuage
01-16-2005, 05:55 AM
dang I have to kick it up a notch if I wanna stay ahead of the game :p

Focused70
01-16-2005, 08:40 AM
Niiiice job, man.

But unfortunately, there's only one Deltmaster T Saint Patrick, Inc. Copyright 2004 all rights reserved around here, and it's not you....at least not yet. ;)

Stash

Canadian Crippler
01-16-2005, 11:43 AM
Dang nice session, screw you and your prime gaining age. :p

Stephen Riddington
01-16-2005, 05:27 PM
LOL @ McGuyver comment. That show rocked when I was young.

Nice session, I guess I would invite you to the deltmaster club created by getfit, but Stash had to be the partypooper.

Guido
01-16-2005, 09:16 PM
Aww shucks. I wanna be a Deltmaster. Hey Homeslice, I loved MacGuyver, too! That show rocked! :thumbup:

Guido
01-17-2005, 12:14 PM
Gonna do a split w/o today since I have the day off. Deads now since they take so much out of me and then the rest of chest/back later. Should be fresher not having done deads right before the rest of my workout.

Guido
01-18-2005, 10:10 AM
Today was a split w/o. Deads and Weighted Pullups, then later the rest of chest/back day.

January 17, 2005

Week 6

Chest/Back day

Workout:
repsXweight
PR = Bold

Dead Lift
8x225
8x275
3x305 (+10) Failed on 4th attempt!
8x225

Weighted Pull Ups
8xBW+25 Close Grip (+2r)
7xBW+25 Neutral Grip
6xBW+25 Wide Grip
10xBW Chin

then later...

Flat DB Bench Press
8x75's Did only 70's on first set last time
8x75's
5.5x80's

DB Shrugs
8x90's (+5)
8x90's
10x85's

Inc DB Press
8x70's (+5)
6x70's
8x65's

Seated Cable Row Did instead of BO BB Row
10x165
8x180
7x180

Weighted Dips Kicked a$$ on these
14xBW+25 (+2r)
12xBW+30 (+5)
10xBW+30
8xBW+35 (+10)

Side Extensions For the hell of it
12xBW+25 Left
12xBW+25 Right

Abs
20 Decline Situps, 10 Decline Alternating

Cardio/Activities:
:hump:

Other:
Stretching

Comments: Excellent workout today! Lots o' PR's! It definitely helped being able to do deads and pullups in the afternoon and then the rest later at night. The DL's always exhaust me for the rest of my workout. I finally was able to get up over 300lbs in a DL set. Woohoo! They were ridiculously hard. I thought I just might be able to get up a fourth, but it just wouldn't budge. I then waited and tried to do a rep with 315 (3 pps), but when I tried it I felt a slight twinge in right lower back so I stopped. I figure in a few weeks I should be doing the 315 for reps anyhow.

Dips and presses felt very strong today, though I still don't think my pecs have grown quite as much as the rest of me. I think I'm going to measure myself again this weekend to compare with my initial measurements. I know I've grown as I've gained about 14lbs and my shirts and pants are tighter than they were before. Maybe in another month it will be time for updated pics for comparison.

Think I may swim tonight. Gym is open later (finally!) now that students are back, and I didn't get a chance to do it last time. I'm lagging on my cardio, though I haven't noticed any fat gains.

So, comments on my workout?

getfit
01-18-2005, 10:11 AM
woohoooooo guido! you got some impressive volume going on there great session :)

Guido
01-18-2005, 10:41 AM
Thanks, gf. I figured since I split it up I would put in a little more on the volume.

Stephen Riddington
01-18-2005, 01:42 PM
As getfit said... nice volume you got going there and your session today was PR-orama. :)

Guido
01-18-2005, 03:58 PM
Fo shizzle. I hope it's more of the same for leg day tomorrow!

ryuage
01-18-2005, 04:13 PM
great session guido

Canadian Crippler
01-18-2005, 09:00 PM
Real nice session, as I already said... damn you and your damn prime gaining age!

Guido
01-19-2005, 09:54 AM
Thanks, Ryu. Getting there, but maybe not to 300 like you!

Crippler: Heh, it's nice being at prime gaining age, till you think about where you'd be if you had started this like 10 years ago (in my case). It makes baby Jesus cry. :cry:

Guido
01-19-2005, 10:46 AM
I decided to go back and compare where I am now with where I was when I started this journal a little over 1 month ago. Looking back I guess I feel pretty good about my routine and where I am going.

December 04>January 05

Body Weight
152>161 (+9)

Dead Lift
255x8>275x8 (+20)

Weighted Pull Ups
6xBW+25>7xBW+25 (+1r) (not bad considering weight gain)

Flat DB Bench Press
4x75's>8x75's (+4r) or 6x80's (+5)

Incline DB Bench Press
8x70's>8x75's (+5)

DB Shrugs
8x80's>8x90's (+10)

Bent Over BB Row
10x125>10x145 (+20)

Weighted Dips
10xBW+25>14xBW+25 (+4r) or 8xBW+35 (+10)

ATF Squat
8x155>8x185 (+30)

Squat
6x275>8x275 (+2r)

Leg Press
6x590>6x640 (+50)

Seated Calf Raise
10x115>10x160 (+45) HUGE gain

DB Lunges
45'sx12x3>50'sx12x3 (+5)

Cybex Leg Curl
6x135>8x142.5 (+7.5)(+2r)

Cybex Leg Extension
8x120>8x150 (+30) Big improvement

DB Overhead Press
8x60's>7x65's (+5)

BB Bicep Curl
6x80>8x80 (+2r) or 6x85 (+5)

DB French Press
60x70>8x70 (+2r) or 5x75 (+5)

DB Hammer Curls
6x35'sx3>7x35'sx3 (+1rx3)

Tricep Cable Pulldowns
10x100>10x130 (+30) Excellent

Not bad at all. This is good inspiration to myself to keep working hard and eating lots.

getfit
01-19-2005, 10:49 AM
wooooooohoooooooooooo guido! nice! :)

Guido
01-19-2005, 10:55 AM
To sum up:

(for DB exercises increase is for each dumbell)

Body Weight (+9)
Dead Lift (+20)
Weighted Pull Ups (+1r)
Flat DB Bench Press (+4r)(+5)
Incline DB Bench Press (+5)
DB Shrugs (+10)
Bent Over BB Row (+20)
Weighted Dips (+4r) (+10)
ATF Squat (+30)
Squat (+2r)
Leg Press (+50)
Seated Calf Raise (+45)
DB Lunges (+5)
Cybex Leg Curl (+7.5) (+2r)
Cybex Leg Extension (+30)
DB Overhead Press (+5)
BB Bicep Curl (+2r) (+5)
DB French Press (+2r) (+5)
DB Hammer Curls (+1rx3)
Tricep Cable Pulldowns (+30)

Coke
01-19-2005, 12:28 PM
You deserve big props for the progress you've made in this short time span - :thumbup:

ectx
01-19-2005, 12:54 PM
Great progress there Guido! I'm thinking this will be one of those journals that'll serve as a great reference in about a year or 2.

Guido
01-19-2005, 01:50 PM
Thanks for the compliments, guys.

ectx: That would be excellent. I hope that I make enough progress by then that other people would find it useful. That would mean I've been doing things right!

Stephen Riddington
01-19-2005, 02:30 PM
Like Cokie said, you deserve major props for those gains.

lilmase1153
01-19-2005, 04:35 PM
yes big props all around to the G man......

Canadian Crippler
01-19-2005, 09:37 PM
Ryan your progress is amazing, but I gotta warn ya in the summer I'm going all out to beat those gains!

Incredible work man, keep it up.

Guido
01-20-2005, 08:07 AM
Thanks, everyone. I gotta say that all this encouragement is part of what keeps me going. This forum has been great motivation for me.

By the way, I had the wifey take some new pics of me last night. I'll get them up soon once I resize and get them on photobucket. These will be after 1 month's progress and 10 lbs increase in body weight.

I'll also get last night's leg workout up soon.
Out.

Chubrock
01-20-2005, 08:10 AM
Once again man, awesome gains bro. We are somewhat similar on our lifts, except for pulling in which you'd rip me in half, so I think I'll have to stick around and check out what's goin on.

Guido
01-20-2005, 08:16 AM
Yeah, Chub. We do seem to be really close on most everything. I think you barely got me beat on the Bench, though. I've been doing all DB Flat Benches lately, though, so I don't know.

Focused70
01-20-2005, 08:32 AM
:lurk:

Wish I could gain that much in a month. :)

Stash

TheGimp
01-20-2005, 10:35 AM
10 lbs! Nice progress, looking forward to the pics :)

Guido
01-20-2005, 02:53 PM
January 19, 2005

Workout:
repsXweight
bold #'s in () = PR

ATF Squat Squat Racks are Back!
10x155
8x175
7x185 (+10)


Squat
10x225
8x255
8x275

Standing Calf Raises Calf Raise machines not set up yet so used DB's
12x150
10x160
10x170 (+10)

Lunges w/ DB's
50'sx12
60'sx8 (+10)
60'sx8

Cybex Leg Curl
8x135
9x142.5
6x150 (+7.5)

Cybex Leg Extension
10x120
10x135 (+2r)
8x135

Abs
45/15 interval: Crunches, Plank, Left, Right, V Sit, Bicycle, Flutter Kick, Fly Kick

Cardio/Activities:
None

Other:
Stretching

Comments: Today was the first day they opened up the new East Wing cardio/weightlifting area at the main campus rec center. It's going to be the temporary place for it while they do renovation of the rest of the building. It was crowded since the new rec facility has not opened yet (2 more weeks!). They did get some new machines, new dumbells and barbells, and new power racks, though.:thumbup: Overall workout was good. The stairs hurt today, so guess I worked the wheels hard enough.

Improved on my ATF Squats even though I didn't do them last week and continued my gains on just about everything else. All in all, not too shabby. I'm deciding if I should do cardio tonight, though, since I'm pretty exhausted today. My legs are already quite sore, so don't know if running would be the wisest thing to do. Input, anyone?

Guido
01-20-2005, 03:15 PM
Here are my new pics, taken last night, 1-19-05. One month from the first set of pics. Weight - 161.5 lbs, Height - 5' 8 1/2", Age - 27, Skin - Pale! I also included my signature pose, the "curling dog". :D

http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/MostMuscular2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/RearThreeQuarter2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/RearDblBi2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/RearCalf2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/LegsFront2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/LatSpread2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/FrontRelaxed2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/FrontFlex2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/FrontDblBi2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/CurlingDog2.jpg
http://img.photobucket.com/albums/v334/ryan1171/WBB%201-19-05/BackRelaxed2.jpg

To see pics from 12-20-04, follow this link:

http://www.wannabebigforums.com/showpost.php?p=952308&postcount=29

Comments and critiques welcome.

bill
01-20-2005, 03:36 PM
no running, rest, eat, rest, recovery , good going bro

Focused70
01-20-2005, 03:53 PM
Back and arms seems like your best feature.

Guess I should upgrade my assessment of deadlifts. lol.

Stash

Stephen Riddington
01-20-2005, 07:00 PM
Leg session looking great.

As for your pics, your best feature is most likely your back.

briancurran01
01-20-2005, 07:03 PM
i agree with what stash and homer say back is looking ace bro...nice work...

what kind of dog? is that a min pin? if so she looks just like my min pin kobe just smaller

lilmase1153
01-20-2005, 07:22 PM
awesome w/o guido and congrats on the 10lbs bro you look thicker all around.. just think of what 2 more months will do for you.. a monster in the making

Guido
01-20-2005, 08:07 PM
bill: Thanks, man!

Soba: Yes! Do those Deadlifts!

Homer: Yeah I can se how my back is my best feature. It's always been pretty wide. Now that I've been doing deads the thickness is starting to come, as well.

BrianCurran: Thank, bro. No my dog is not a min pin. He's a chihuahua, which is why he is so much smaller. Only 5 lbs. Yes, he does look like a mini version of some min pin's I've seen.

mase: Thanks! Yeah, I hope I look like a monster in 2 months! My initial goal is 170 lbs, but may go up to 175 if my bf% doesn't increase too much. All this eating is getting hard to keep up, though.

Canadian Crippler
01-20-2005, 09:54 PM
Another awesome session, great work bud!

orbital
01-20-2005, 10:13 PM
peeking in here. nice strength gains man, you have some really good squating power.

Stackattack
01-21-2005, 02:03 AM
Great improvements Guido. Keep it up mate.

Coke
01-21-2005, 05:33 AM
Nice pics, all of them...fine leg effort man.

Chubrock
01-21-2005, 07:04 AM
Pics looked great man. That leg session was killer. Squats lookin awesome. I'm def. gonna have to start gunnin for ya.

Guido
01-21-2005, 09:58 AM
Thanks, all. Tonight = crazy Curl Jockey and Deltmaster workout. Woooohoooo!

briancurran01
01-21-2005, 02:57 PM
g: my little min pin is like 8 pounds i think...the older one is like 12 your dog is cute as hell though

lilmase1153
01-21-2005, 09:30 PM
wheres the deltmaster and curl jockey session G man? ohh i bet i know what happened you got yorself so sore you cant move your arms which means timmy is stuck in a well and you cant type up your w/o.... i knew it good job G man..


ok but on a real note wheres this w/o ive been waiting for :-)

ryuage
01-22-2005, 09:24 AM
:withstupi

Stackattack
01-22-2005, 04:43 PM
Enough with all this suspense. Where's teh Deltmasterjockey session.

Stephen Riddington
01-22-2005, 08:16 PM
I bump the others, where's the curl jockey/deltmaster session???

Stackattack
01-22-2005, 08:18 PM
*looks at watch*

Stackattack
01-22-2005, 08:19 PM
*taps foot*

lilmase1153
01-22-2005, 08:22 PM
im telling you guys his arms were so pumped they blew up and now hes in rehab with titanium nubs..

Canadian Crippler
01-22-2005, 08:41 PM
He must be jerkin' off to my photos again :(.

Guido
01-22-2005, 09:09 PM
lol I can't believe you guys! Gotta push me, eh? ;)

Yeah that w/o was so killer I couldn't move my arms up to the keyboard for a few hours after, so that's why I'm just posting it now.

Here it is:

January 22, 2005

Arms and Shoulders

Workout:
repsXweight
bold #'s in () = PR


DB Overhead Press
11x60's (+2r) Wow too easy
8x65's (+1r)
6x65's

BB Bicep Curl
10x80 (+2r)
7x80
6x80

DB French Press
11x70 (+3r) Holy S***!
8x75 (+3r)
7x75 (+2r)

Alternating DB Hammer Curls
8x35's (+1r)
8x35's (+1r)
7x35's

Tricep Cable Pulldowns (Rope) Very strong
12x130 (+2r)
8x140 (+10)
7x140

Upright Row
8x90 (+2r)
7x90 (+1r)
6x90

DB Concentration Curls
7x40's (+1r)
6x40's
8x30's Bi's were destroyed

Tricep Dips Movin' up!
14xBW+35 (+2r)
9xBW+45 (+10)
8xBW+45

Abs
Ab Machine 12x135, 10x150, 8x165


Cardio/Activities:
Shoveled snow!

Other:
Stretching

Comments: All I can say is WOW. That was by far my best improvement in a workout in a long time. Don't know why, but I just felt really strong today. I have been getting decent rest and had a good mental focus today. I went up significantly on everything! I only hope the same happens on Chest/Back day. I'd love to make those kind of gains on my presses, rows, and deadlifts.

The weather here sucked today! It was really windy and snowing so it was like a blizzard out there. Roads were complete slop, and really slippery. Almost got in an accident twice today cause brakes wouldn't work on the slush and ice (wife driving, not me!). Once she did a donut coming around a turn in an intersection (that was fun...no cars around;) ), and then only a few minutes later was stopping in the middle lane to turn into a gas station and almost slid into a car that was also trying to turn. My wife swerved to keep from hitting him and almost sideswiped a Saturn that was in the next lane. I must say, though, I personally LOVE driving in this stuff. Then again, my WRX lives for this! :evillaugh:

lilmase1153
01-22-2005, 09:26 PM
sweet jesus man i thought you were a goner..... whheeeewwww ok what a session man awesome G man.. very proud man that was worth the wait G man



whoa hold on.. you were holding out on me you big jerk.. i have a rex too :-) subarus of wbb unite!!!!! that is totally badass man.. so what color is yours year mods.. mine has turboback exhaust borla headers.. cobb uppipe and down pipe.. and gutted my up and down pipe.. borla muffler.. 17 inch sti rims and brake kit.. sti pink springs.. electronic wise greddy profec B and turbo timer ... what i really want is a intercooler sprayer so i can put a purge kit on it and smoke it through my windshield washer nozzles..

Stackattack
01-22-2005, 10:58 PM
That was one crazy workout G. You improved on almost every set for every exercise.....and i hate you for it. Na not really, nice work.

Mase i have almost no ****ing idea what you just said lol. And if it means anything,which it dosent, my parents have a 99 liberty. So can i join your superspecial subaru club.
If i can't ill understand :cry:

Canadian Crippler
01-22-2005, 11:06 PM
That's one awesome session, in a few months you're gonna be one of the big boys on WBB!

Guido
01-23-2005, 10:16 PM
sweet jesus man i thought you were a goner..... whheeeewwww ok what a session man awesome G man.. very proud man that was worth the wait G man



whoa hold on.. you were holding out on me you big jerk.. i have a rex too :-) subarus of wbb unite!!!!! that is totally badass man.. so what color is yours year mods.. mine has turboback exhaust borla headers.. cobb uppipe and down pipe.. and gutted my up and down pipe.. borla muffler.. <a href="http://www.serverlogic3.com/lm/rtl3.asp?si=11&k=17%20inch" onmouseover="window.status='17 inch'; return true;" onmouseout="window.status=''; return true;">17 inch</a> sti rims and brake kit.. sti pink springs.. electronic wise greddy profec B and turbo timer ... what i really want is a intercooler sprayer so i can put a purge kit on it and smoke it through my windshield washer nozzles..


Nope still here, mase. Not going anywhere anytime soon.

Hell yeah, you got a Subie?! Nice. Sounds like you've done some good mods there. Mine is a 2002 Midnight Black Pearl. Mods I've done so far are Greddy catback, GFB Boost Controller, Perrin intake, Yoko AVS ES100's, Cusco Rear Sway Bar, WRC headlights (way better than the bigeyes!), and a few other mnor cosmetic bits. Eventually I want to do a turbo upgrade, probably the VF34. Started autocrossing it last year. It's a great car for it. Running SM class and towards the end of the year I was consistently getting 1st or 2nd in class. Here's a pic:

Guido
01-23-2005, 10:20 PM
Stack: You can join the super special Subaru club if get a Subaru!

Crippler: I hope I'm one of the big guys on here soon!

Okay, today was cardio day. Horizontal and vertical ;) Went to the indoor track and ran a 5k at a fairly moderate pace. Felt okay but I could feel some burn in my quads from Wednesday's crazy leg workout. Guess still not recovered yet from those insane squat sets! Not gonna work out tomorrow (doing a presentaion for work tomorrow night at Council Meeting), but might be able to fit in some deads if I get done soon enough. I'll do real chest/back on Tuesday.

Stay tuned...

lilmase1153
01-24-2005, 02:46 AM
sweet ass dude rex man.. do you belong to any wrx forum? mines midnight black too but i love the way the blue comes out at night makes it look extra sexy... yeah man i wanna do a major upgrade on my turbo but funds are a little short and i may as well maximize what i got now. thats why i want a bigger intercooler first.. and proably front mount so i can get rid of my hood scoop and be a sleeper... yeah man auto-x is bad ass i always wanted to try but i go caught up in 1/4 BS which are subys really arent made for but they hold there own ya know... but congrats on doing so good in it man i know its hard but fun as hell.. oncew i get back to AZ i plan on putting a lil team together with my friend who has a S4 (audi) and my other one whos running a 240sx(nissan) right hand drive i mean this car is bad ass all nismo parts and is runnign well over 400hp...


ok but anyways sweet cardio man a 5k after leg day is no joke very hardcore man...

Guido
01-24-2005, 10:47 AM
Sounds nice, mase. I do go on Nasioc sometimes. Don't have much time for it, though between work and lifting, etc. Your friends Nissan sounds cool. Is he running as SR20DET in it? I used to have a Nissan (original SE-R) with countless mods before I had the Subie so I know quite a bit about them.

Yeah that 5k was hardcore!

Stephen Riddington
01-24-2005, 01:13 PM
Crazy session, foo! Congrats on all the PRs you set. :)

PizDoff
01-24-2005, 03:22 PM
Change your tires yet? :)

Guido
01-24-2005, 03:54 PM
Thanks, Homer!

Pizdoff: Nah, still got the Yoko's on there. Screw all weathers!

lilmase1153
01-24-2005, 04:30 PM
nah G man he is running the good old bluejay (rb26dett) his car is just sick thats all i can say. although i think hes spent total car included 40k. man i need some pics of ym baby but for some strange reason i cant find them. i might hvae left them in AZ with my baby i miss her so much.. 6 months away from her sucks ass.. and about nabisco boo that forum im on wrxforum.com pretty cool place there not so many asshats and a lot of good info..

Guido
01-25-2005, 09:18 AM
Coo, mase. The RB26 is a sweet engine. I've been on wrxforum and wrxtuners.com. Both decent sites. Usually I just go on nasioc to look for parts. Don't really go on any forums much except my local imports forum and this one.

Guido
01-25-2005, 09:42 AM
Bad news. Not gonna be able to do DL's for a few weeks. In yesterday's workout I was fine through my 3rd set (275*8) and it felt easy. Then all of a sudden when I tried for my first pull on 300 I felt a sharp pain in the right side of my lower back. Think I pulled the muscle. It hurt like hell after that and even doing my BO BB Rows hurt even though it was way less poundage. So gonna have to take it easy. It still hurts now and basically any time I bend over I can feel it. I hope it won't affect any of the my other exercises too much.

Anyway, here is yesterday's workout:

January 24, 2005

Week 7

Chest/Back

Workout:
repsXweight
PR = Bold

Dead Lift
10x185
8x225
8x275
0x300 (PAIN!) :eek:

Flat DB Bench Press Guy was monopolizing an 80lb DB for first 2 sets
10x75's (+2r)
10x75's
7x80's (+1.5r)

DB Shrugs
10x90's (+2r)
10x90's
8x90's

Inc BB Press
10x145 (+2r)
7x155 (+1r)
6x160 (+5)

Bentover BB Row Hurt my back
10x155 (+10)
8x155
10x135 (really slow and concentrated)

Weighted Dips Whopped a$$ on these again
14xBW+35 (+10)
12xBW+35 (+5)
10xBW+35

Weighted Pull Ups Back was exhausted
6xBW+25 Close Grip
6xBW+25 Neutral Grip
10xBW Chin

Abs
None

Cardio/Activities:
Zilch

Other:
Stretching

Comments: Ugggh. Hurting my back on DL really messed up the rest of my workout, at least the back exercises. Picking up weights after that invoked the pain in my right side. Definitely no DL's or SLDL's for a while. Just when I was getting over that 300 mark, too :( Chest went pretty okay, though. Only glitch was lack of DB's so had to do one more lighter set on Flat DB Press instead of with 80's and also had to do BB Incline instead of DB's. No big deal since I wanted to see where I stood on that, anyway. Had to cut short on pullups as I had a meeting to go to, but back was tired anyway. :p Gonna rest it today and watch Illinois vs. Wisconsin (go Illini, break the Badgers home winning streak!).

getfit
01-25-2005, 10:39 AM
session looking good guido! just be real careful now with your back:)

Canadian Crippler
01-25-2005, 11:25 AM
Sucks about your back, hopefully it's just a one or two day thing though. Session still looks awesome, great owkr.

Stephen Riddington
01-25-2005, 01:43 PM
Ouch!!!

Nice session, despite the back injury. Props to you for finishing your workout.

Guido
01-25-2005, 03:37 PM
It was probably a form thing. I was very tired after my first three sets of DL's and so may have let my form go (without thinking) to get up the heavier weight. Stupid, I know. I won't let THAT happen again.

Stackattack
01-25-2005, 03:59 PM
That definatly sucks about your back. Take it easy and i'm sure it'll be better in no time. Good session too. Great improvements as always.

lilmase1153
01-25-2005, 04:42 PM
damn G man sorry to hear bro... thats why after warmups on deads i stick to sinlges so i can concentrate as hard as i can but for only one rep so i dont slip up cause thats all it tkaes is one little slip up with big weight and boom your back is fragged..

sick w/o G man youve made huge gains and you are an inspiration to everyone here...

Zearoth
01-25-2005, 09:03 PM
Hope your back gets better. Just give it some time to heal and you'll be at 300lb fresh!

Fortunately, I've never suffered from any serious back pains during my DLs and I hope I never have to. :eek:

Chubrock
01-26-2005, 07:18 AM
Dips lookin' quite nice man. Hope your back heals up quickly.

Guido
01-26-2005, 08:10 AM
Thanks Zearoth, Chubrock. I hope it heals quick. Already feeling slightly better today so it may not have been as bad as I thought. I'm still going to skip the deads this coming week just to play it safe.

Mase: Thanks, bro. That's a great compliment. I never thought I'd say this but I think I may actually have some potential at this whole lifting for it's own sake thing. I've done far better than I ever expected in such a short time.

Guido
01-26-2005, 08:37 AM
Gonna rest it today and watch Illinois vs. Wisconsin (go Illini, break the Badgers home winning streak!).

Woohoo! My Illini won! How do you like us NOW Wisconsin?! :hello:

Guido
01-27-2005, 09:03 AM
January 26, 2005

Workout:
repsXweight
bold #'s in () = PR

ATF Squat
10x165 (+10)
10x175 (+2r)
8x185 (+1r)

Squat
10x235
10x265 (+2r)
8x285 (+2r)

Standing Calf Raises (New Machine)
10x150
10x150
8x160

Started to do Leg Press but hurt my back too much

Lunges w/ DB's
10x60's (+2r)
12x60's (+4r)
12x60's

Cybex Leg Curl
8x135
9x142.5
7x150 (+1r)

Cybex Leg Extension
12x135 (+2r)
8x142.5 (+7.5)
8x142.5

Abs
Decline Situps x 20, Decline Rocky Situps x 15

Cardio/Activities:
None

Other:
Stretching

Comments:
Pretty decent leg workout. I'd give it a B+. I weighed myself before my w/o on the digital scale in the locker room that I always use and was surprised that I was already over 164. I apparently gained 2 lbs in the past 3 days. I know I've been going crazy with my diet but dayamn. Looks like I'll reach my 165 goals aboiut 2 weeks ahead of time, and then 170 here I come. Once I hit 170 I'm going to try to maintain for a while so I can lean out a little while continuing to gain strength. After a month or two of that then I'll see if I might try bulking again to 180 or so, maybe by summer.

I was sort of surprised that the squats did not bother my back too much after my little muscle pull doing DL's on Monday. It didn't really affect any of my lifts, except I did attempt to do the leg press and as soon as I started to press up I could feel the pain in my back from pushing back against the back rest, so no leg presses yet.

Steak for dinner last night. Mmmmmmmmm it was so good. Haven't been eating enough meat lately. Gotta change that.

As always, comments and critiques appreciated.

Coke
01-27-2005, 09:45 AM
Good news about adding some pounds, not so good about the back - at least its not serious...good leg workout.

ryuage
01-27-2005, 10:08 AM
dang guido you progress on every lift every workout

Guido
01-27-2005, 10:16 AM
Heh. I know Ryu. I keep waiting for it to level off, but the gains don't seem to be slowing too much. Must be the weight I've been putting on. Once I stop bulking I'm sure I'll start to plateau on some things.

getfit
01-27-2005, 10:19 AM
nice leg session guido! strong!:)

-TIM-
01-27-2005, 11:31 AM
Nice squats Guido. ATF's really kick your butt.

Stackattack
01-27-2005, 05:02 PM
It's good to see that you back didn't affect the workout too bad. Strong sesh.

lilmase1153
01-27-2005, 06:04 PM
nope no plateaus for Gman hes too beastly i tell ya.. ace weight gain bro you are seriously a lifting savant you just keep getting bigger and better.. cant wait too see you at 180 man youd look great @ that weight and especially for how lean you are.. i think your new career will be a fitness model in no time :-)

Guido
01-27-2005, 09:58 PM
Stack: Thanks, bro. I try.


nope no plateaus for Gman hes too beastly i tell ya.. ace <a href="http://www.serverlogic3.com/lm/rtl3.asp?si=11&k=weight%20gain" onmouseover="window.status='weight gain'; return true;" onmouseout="window.status=''; return true;">weight gain</a> bro you are seriously a lifting savant you just keep getting bigger and better.. cant wait too see you at 180 man youd look great @ that weight and especially for how lean you are.. i think your new career will be a fitness model in no time :-)

Tanx, man. That's a great compliment. I just try and lift hard and consistent and maintain good focus. I've always been very good at self discipline so when I set my mind to something I always go all out and learn everything I can. This weightlifting thing is one my newest passions.

Don't know about the fitness model thing. I kinda look young for my age (27), but don't know if I could do all that goes with being a model (aside from the staying in shape!). The only person I model for is my wife!

orbital
01-27-2005, 10:44 PM
really nice squats again. lots of pr's there. good work guido!

Focused70
01-28-2005, 08:10 AM
What are decline rocky situps?

Wheelz session lookin' good.

Stash