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Stackattack
12-19-2004, 06:35 PM
Alrighty. After much deliberation and unrelenting pressure from Mase ;) , i have been inspired to start this journal and hopefully be on my way to making some decent progress.

Currently:

Height:5'7"
weight:154
Body fat:10-12ish%

For the time being i basically want to slowly gain weight whilst keeping bf at a respectable level.
This time next year i would like to weigh in the neibourhood of 170 at a similar bodyfat.
Wish me luck :hello:

lilmase1153
12-19-2004, 06:39 PM
good luck stack.. and way to get on the ball, now i can bother you all the time :-)

what are your stats by the way?
and a/s/l/p? j/k :-0

Stackattack
12-19-2004, 06:47 PM
good luck stack.. and way to get on the ball, now i can bother you all the time :-)

what are your stats by the way?
and a/s/l/p? j/k :-0

LOL. Thanks man.

If by stats you mean lifts which i'll assume you do then:

ATF Squat= 220* 6
Dead= 275* 8
bench= 176* 8

weak, weak and double weak :cry:
But hopefully that is soon to change.

Alke
12-19-2004, 11:25 PM
sup.....

Stackattack
12-20-2004, 03:25 AM
sup.....
Not much mang. Thanks for droppin by.

Legs

Squats:
88x10
132x10
176x10
220x8 (PR)

Front Squats:
88x10
110x10
137.5x7 (PR)

Lying leg curls (drop set):
6px6
5px3
4px6
3px2
2px10
I probably started off a bit too heavy on these so they sucked ass.

At this stage i went and sat down in the leg press because the calf raise was taken. I decided to do a set.

Leg press:
264x31
When i stood up to unload the plates my legs started buckleing. This = good.

HS seated calf raise:
99x12
99x10
99x8
Yeah, my calves blow.

Some stretching then i left. Overall it was a good workout. Ich bin pleased.

lilmase1153
12-20-2004, 09:27 AM
nice leg w/o bro man.... i like them squats and dont worry theyll get up there in no time at all.. but wheres the deads?

Andy P
12-20-2004, 10:44 AM
Nice ! keep breaking records. Because i dont have the luxury of a spotter i cant go for 1rm much. Keep at it :-)

Stackattack
12-20-2004, 04:07 PM
Thanks alot Andy. Ill try.
Thanks Mase, the deads are done with back. I just don't really have the energy to do regular deads after squats, although i do sometimes work light sldl's in on leg day.

ryuage
12-20-2004, 04:16 PM
you can have a deads day :)

Stackattack
12-21-2004, 09:49 PM
you can have a deads day :)
LOL. Maybe i worded it wrong. I should just say i do back on deads day.

Chest

I trained at a different gym today with a different person, so the workout is a little different to what i normally do.

BB bench press
88x10
132x8
154x6
181.5x7 (PR)

Incline DB press
49.5x8
66x8 (+1 assisted)
77x3 (+2 assisted) This felt waaaaay too heavy.

Calgym chest press
55psx8
66psx10
88psx6 (+1 assisted)

Cable crossovers
4px10
3px12
I hate this exercise

I then did some assorted cable rotator cuff crap followed by:

Cable tricep pushdown
6px10
6px10
6px10
I wasn't planning on doing tri's as i did them a few days ago but my training partner wanted to do them.

Then one set of weighted ab work while i waited for my training partner to finish.
Over all not a bad workout. i was happy with the benching.

lilmase1153
12-22-2004, 10:00 AM
and you should be happy about the benching.. and all along i thought you were weak.. baahhhh what do you know :-) nice w/o partner.. keep those ace w/os coming

Coke
12-22-2004, 11:10 AM
Fine efforts Stack...best wishes for a better physique!!

Stackattack
12-22-2004, 05:04 PM
CoCoa: Thanks alot man.

Mase: Thanks man. But compared to you i am weak. So very very weak.


baahhhh what do you know
I know all. :moon:

Stackattack
12-23-2004, 09:35 PM
Back

Neutral grip chins
BWx7
+22x6
+36.3x7

Bent over BB rows
88x10
132x10
165x7

Deads
132x8
220x4
242x3
264x1
280.5x6

Power cleans
88x6
110x5
132x4.5 Bah. Couldn't get under it.

HS high row
44psx10
88psx10
115.5psx7

DB shrugs
71.5x10
88x7
60.5x12

Done. Best back workout in a while.

Coke
12-24-2004, 05:20 AM
Damn good back session mate - ;)

lilmase1153
12-24-2004, 12:23 PM
whats up my favorite man from down under..... merry christmas man... and nice w/o there im very impressed keep up all the hard work and youll dwarf me in no time bro

Stackattack
12-25-2004, 12:34 AM
CoCoa:Thanks mate.

mase:Why thankyou Mase. And merry Christmas.

Ares
12-25-2004, 12:53 AM
Impressive workout, and have a merry christmas.

Guido
12-25-2004, 10:46 AM
Good show, Stack. We're very similar in Body Weight and in lifts. We're within 5-10 lbs on almost everything. I guess I have someone else to measure my progress against now.

Happy holidays.

Stackattack
12-25-2004, 05:52 PM
Ares: Thanks mang.

Guido:Thanks man. I also noticed our similarities, let the rivalry begin ;)

Guido
12-25-2004, 08:51 PM
Uh oh. You don't want to go there now do you? :)

Stackattack
12-26-2004, 03:22 AM
Uh oh. You don't want to go there now do you? :)
LOL I most certainly don't. Judging by the way you've been improving, you'll be kicking my ass in everything very soon.

Stackattack
12-26-2004, 03:43 AM
Shoulders

OH DB Presses
27.5x10
38.5x10
49.5x10
71.5x6 Damn it. No improvement this week.

Smith seated Millitary press
bar+44x10
bar+88x10
bar+132x4 (+1 assisted)
I'm not sure how much the bar in the smith machine weighs. So......yeah.

Upright row
99x10

I was also suppose to train arms today as well but didn't have the time/motivation.
I didn't improve as planned today.*sigh*.

Stackattack
12-27-2004, 12:27 AM
Legs

ATF Squats
132x10
132x10
176x10
225.5x6
154x13

HS V-Squat
2pps x 15
3pps x 16
4pps x 9
I wanted to chunder and had difficulty walking after that last set. Suffice to say the rest of the workout was ****ed.

Lying DB leg curl
55x10
60.5x8

Someone was on the HS seated calf raise so i had to use the Sh#ty one.
Calgym calf press
5p x 15
6p x 10
7p x 10

Some stretching and that was it.

Coke
12-27-2004, 05:59 AM
Fine shoulders and legs workouts...interesting that you did the db leg curls bro.

Stackattack
12-27-2004, 04:15 PM
CoCoa: Thanks brother. I actually stole the DB leg curls from BCC's journal. He spoke highly of them so i thought id give them a shot. I've been doing them for a couple of months now and i've got to say i like them alot. Although they are a little awkward i like the feel of them alot more than any leg curl machine i've tried.

Stackattack
12-27-2004, 05:04 PM
I'm going on a holiday tomorrow for two weeks. I won't have any computer access and probably no gym access so, as today will probably be my last chance to workout for a while, i'll attempt to hit up some chest/back action. Will report back later. ;)

Stackattack
12-28-2004, 12:25 AM
Chest/Back

BB bench press
barx10
132x10
154x6
176x2
187x5(+1 assisted)

HS incline press
44ps x 10
88ps x 10
110ps x 6 This may have been a PR but im not sure.

Bent over BB Rows
88x10
60x11
165x8 form was a little sloppy

HS high row
44ps x 10
88ps x 10
115.5ps x 6 Damn i lost a rep. I was lacking concentration during this last set, i'm not sure why although it may have had something to do with the hot blond chick directly in front of me, who's shorts i could see up. :angel:

DB Shrugs
71.5x10
88x8
60.5x10

Bent over DB Rows just because i havent done them in a while
60.5x8/8

I also saw Blade trinity today. Other than Jessica Biel(sp) being super hot i thought the movie was rather s###house. Although Ryan Reynold's was pretty funny.

Well thats the last workout for a while. I just hope i don't lose too much weight. Cause last time we went away to this place i lost 5 pounds. :cry:
Happy new year every one.

lilmase1153
01-08-2005, 01:06 AM
are you back yet damn it........ ok how about now........ alright well hurry back stack and happy new years and all taht too bro

TTT
01-08-2005, 02:47 PM
That was a good workout. Hope your holiday went well. I also lost some weight when I was away for the holidays.

Stackattack
01-12-2005, 03:28 AM
Well im back from my holiday and quite a good holiday it was. We stayed directly across the road fom the beach so it was pretty awesome.
Although not as clean as usual, I managed to keep my diet pretty consistent at around 3400-3500 cals and as far as i can tell i havent lost any weight. Ill weigh my self tomorrow morning. i also managed to get my pale ass a bit of a tan.
After i'd been away for about a week my Dad stumbled across a gym and it was pretty damn good apart from the guys prancing about with their shirts off.
I trained there twice. An upper body and a lower body day.
I deadlifted 286 x 2 which i was pretty happy with considering i was already ratsh#t from surfing and other assorted BS earlier in the day.
Anyway its good to be back and i should be back into the swing of my normal split next week.

Stackattack
01-12-2005, 03:50 AM
Chest/Shoulders

BB bench press
bar x 10
132 x 10
154 x 6
187 x 6

HS Incline press
44ps x 10
88ps x 10
110ps x 7

OH DB Press
38.5 x 10
49.5 x 8
66 x f##k
60.5 x 3 :(
I was buggered from chest so i wasn't expecting much from these but they went far worse than expected. even the 49.5 set felt heavy.
When i got up to the 66 DB my quads were still too sore from my lacklustre leg workout (while i was away) to rest the DB's on so i cleaned them up into position. I sat down and lent back into the bench then pressed the DB's over head, i was really struggling then suddenly when i had them half way up the pin some how slipped and the back rest crashed down a few inches. This kind of destroyed my confidence so i lowered the weight but as it turns out thad set went crap as well. Meh.

upright row dropset
99 x 10
66 x 7

seated lateral raise
16.5 x 10
22 x 7
22 x 7
I may substitute upright rows for these in the future. Upright rows are kinda p155ing me off.

Over all i was very happy with the workout. I was supprised that i made PRs after having a somewhat crappy diet for too weeks and then sitting it the car for seven hours today.

lilmase1153
01-12-2005, 09:11 AM
hey man dont worry about your strength that comes with time especially after a vacation like you just had :-) but it sounds like to me that it was a much needed vacation.. glad you had fun now lets go kick some ass in the gym ok..

Guido
01-12-2005, 09:52 AM
Yeah, Stack. The break was probably good for you. It's good to clear your head because when you come back you are even more determined to improve.

You bench is kicking my ass, by the way.

Frozenmoses
01-12-2005, 10:55 AM
Figures. I take a 1 month absence from WBB and THEN you decide to start a journal. Punkass. Workouts looking good, bro. Glad I have another journal to desicrate >:)

ryuage
01-12-2005, 02:53 PM
great workout stack, breaks are good..... i need to take one someday

Stackattack
01-12-2005, 07:23 PM
Guido, Masey, Ryu:Thanks alot guys. I think the break from training was beneficial but as far as being well deserved, LOL. I don't have a job and i'm done with high school so i basically sit around at home all day mooching of my parents. I'm such a bum i don't even have my drivers licence yet lol.
By the way Guido, screw the bench, your deadlift is kicking my ass. The way you're going you'll be pulling 3pps in no time at all.

Fromosecksy:I am indeed a punkass. Desicrate away;)

Oh yeah. According to my bathroom scales i lost less than half a pound. Not too bad at all.

Stackattack
01-13-2005, 12:43 AM
Back

Chins
BWx6
+22x6
+44x6

BO BB Row
88x10
132x10
165x10

Deads
165x10
253x6
286x4
308x1 f##k yeah. I actually attempted second rep, got it up to my knees then figured i'd quit while i was ahead.
I wasn't planning on attempting three plates per side today, infact i was planning on finishing on 280 x 7 however a few of my buddies were there and forced me into it and im glad they did, 3pps is a huge milestone for me. I wasn't planning on attempting it for atleast a couple of months.

Bent Over DB Rows
55x10/10
66x10/10

Calgym pulldown
14p x 8
16p x 6
I haven't used this machine for about a year and a half.

DB Shrugs
71.5x10
88x8 I think i had another rep or two in me but my grip was destroyed.

I was very happy with this workout.

edit: The numbers might look too low for the deadlift to be 3pps, but keep in mind that a 20 kg plate(which are used in the land of Oz) weighs 44 pounds not 45. so take off one pound for each plate and one for the bar which is also 20 kg and you have 308 pounds rather than 315. so i suppose its not quite 3pps by American standards but it is for me :ninja:

Stackattack
01-13-2005, 02:57 AM
Well im going away again tomorrow and i thought id be getting back on Monday but now it looks like we're going to visit relatives and i have no idea when ill be back, it' ll be some time late next week. So much for getting back into the swing of things lol.

DoUgL@S
01-13-2005, 03:06 AM
Good job on the DL. Have fun with the fam.

Stackattack
01-13-2005, 03:11 AM
Thanks Doug. Ill try.

lilmase1153
01-15-2005, 07:31 PM
damn it stack goign away again.. just cause you have a journal doesnt mean you can leave whenever you want.... ok ok ill give you till thursday to be back and posting :-)


oh and kick ass DLing man you got me beat there brotha..

BigNic
01-16-2005, 09:58 AM
damn dude, youve come a long way, i see you being one of the big mofos on this board in the future

Coke
01-17-2005, 10:29 AM
damn dude, youve come a long way, i see you being one of the big mofos on this board in the future

You know thats right, Stack will be completely jacked by the time he gets thru...good sessions bro.

lilmase1153
01-19-2005, 03:04 AM
thats right stack will be huge.... but first he needs to get back hit the gym sometime this year :-) come on back stack we all miss you ..... i think a dingo took his baby

Stackattack
01-20-2005, 09:17 PM
Ok im back. Thanks for the kind words mase and coke and once again nic its great to see you posting again. Its really time for me to get back into things. I've been itching to hit the gym all week, so ill report back later with a workout.

Stackattack
01-21-2005, 01:38 AM
Back

Chins
BWx6
+22x6
+47.3x5.9 I just couldn't quite get the last rep up.

BO BB Rows
88x10
132x10
170.5x8

Deads
132x10
220x5
264x2
286x6
308x2

BO DB Rows
55x10/10
71.5x6(only 5.5 reps on left)

Calgym Pulldown
16 plates x 9
18 plates x 4

DB Shrugs
71.5x8
88x8.5grip failed.

lilmase1153
01-21-2005, 03:29 AM
sweet jesus stack.. coming back with a vengence now are we.. your deads are freakin nice bro, as well as your chins.. shoot your whole w/o is ace great job man.. soo where are your pics i mean you seen mine now wheres yours?

Coke
01-21-2005, 05:41 AM
Doing some nice work - good back session bro.

Stackattack
01-21-2005, 03:13 PM
Mase:Thanks alot man. Regarding the pics, i got a new digicam for my 18th Bday a few months ago. I had taken a few pics and transfered them to the computer and planned on posting them, then the good computer screwed up and im now left with this ancient POS machine making the transferal of pics all but impossible.But soon i'll have a new computer and then ill post some picks up.

Cocoa: Thanks man. Hopefully one day in the distant, distant future ill be doing pullups with as much weight as you. However i find that highly unlikley

Canadian Crippler
01-21-2005, 10:26 PM
What's up with the weird weights? 73.4521, lol.

Good past few sessions.

Stackattack
01-21-2005, 11:07 PM
Cripp:LOL. Its because all the weights i use are in Kg's, so i have to change it into pounds for all you filthy imperial system users to understand.

In other news im bumping my cals up to 3500. i haven't gained any weight since starting this journal, infact i have lost a small amount of weight. I've gotten stronger and im feeling leaner so i guess its not all bad but i suppose thats what i get for being a lazy bastard and going away so often.
Its time i started gaining some weight.

Stackattack
01-21-2005, 11:20 PM
Oh yeah, what i've been listing as chins on my back day should be more accurately recorded as neutral grip pullups. I'll start recording them as that from now on just so theres no confussion.;)

Stackattack
01-22-2005, 04:20 PM
Ugh... why did i drink last night. I just threw up everything i had eaten this morning, which wasn't much but it pisses me off all the same. It'll be the last time i decide to do that for a while.

Canadian Crippler
01-22-2005, 06:09 PM
I hate puking, that's why I never do it :D.

Stackattack
01-22-2005, 06:15 PM
LOL . I ment it'll be the last time i drink for a while. Assface. :D

lilmase1153
01-22-2005, 07:54 PM
damn stack that really sucks bro... so i take it your not gonna be drinking anytime soon

Stackattack
01-22-2005, 08:16 PM
Yeah it sucked ass. I didn't even drink that much, I must just be a pansy. But is ok now, my stomach and appitite are getting back to normal.

Stackattack
01-22-2005, 11:30 PM
Shoulders/Arms

OH DB Press
27.5x10
44x8
55x8
71.5x5 (+1 assisted)

Seated BB military press
88x10
132x0
110x8
I havent done military presses this way for as long as i can remember and was unsure what weight to use. when i unracked the 132 it felt way too heavy and i was afraid if i attempted even one rep i wouldn't be able to rerack it. Oh well.

Seated lateral raise
22x10
22x11

seated alternate DB curls
I haven't trained biceps for more than a month,I usually cant stand curls but i was inspired by Mases curl jockeying so i decided to try a dropset.
33x8
rest
38.5x5
33x4(3.5 on left)
27.5x3
22x2
rest
22x8

Cable Tricep pushdown
6p x 10
8p x 7

Seated single DB tricep extension
55x11

Static Holds
220x32 seconds (overhand grip)
242x20 seconds (mixed Grip)

Not too many PR's today but im not too disapointed seeing as this was the first time i'd done this workout for a month or so.

lilmase1153
01-22-2005, 11:46 PM
not a bad w/o indeed stack my friend.. and yes you can join the subaru club of wbb i dont discriminate... and as for the bicep issue i am honored my man cause for one i hate biceps and dont like to train them but for a hardgainer (in biceps) like me super dropsets are the only way my boys grow... great job mate

Coke
01-23-2005, 02:34 PM
Good shoulder and arms workout Stack...great idea on starting up on the bb presses.

Stackattack
01-23-2005, 03:42 PM
Mase:Thanks man, and yay for teh Subaru club. I know what you mean about not liking to train Bi's, i ****ing hate them too and rarely do more than a set or two when i actually decide to train them. But i definatly need to start training them more often, Their one of my weakest areas so ill stick with the insane Masey dropset for a while. My bi's sure are sore today.

Cocoa:thanks mate. I've usually stuck with the DB's for delts but i really liked the BB yesterday so ill try stick with it.

Canadian Crippler
01-23-2005, 10:46 PM
Nice shoulder and arm day there, Stack! You'll have the 132 next time, it only makes sense in comparison to your DB press.

Stackattack
01-24-2005, 01:07 AM
Crippy:Thanks man. Yeah hopefully next time if i have a spotter, I highly doubt i could get more than a few reps though.

Stackattack
01-24-2005, 01:29 AM
Legs

ATF SQUATS
88x10
132x10
176x10
220x6.5 i was hopeing for 8-9 but without a spotter i pussied out and got stuck at the bottom of the 7th rep and had to drop it on the safty bars.

154x20 twenty rep squats kickass. i was ready to give in by about the 8th rep but just kept on pushing. The set took ages to complete.

HS V-SQUAT
I was inspired by Cocoas hack squatting on this one. But we don't have a hack squat so i used the next closest thing.
230x10
318x12
450x4
I was pissed at myself for not getting five so:
450x2 LOL not quite what i wanted i just had nothing left but a PR was made all the same so i was happy.

LEG PRESS
4pps x 14

LYING LEG CURL
5p x 12
6p x 6

HS SEATED CALF RAISE
99x13
104.5x10
104.5x10


This was my first proper leg session in a while so i was pretty happy with it.

lilmase1153
01-24-2005, 02:32 AM
damn stack awesome leg w/o mate.. i am very proud of you man.. your legs are really coming along quite nicely.. cant wait too see our next one.

Stackattack
01-24-2005, 03:01 AM
I thought i'd record my diet for today.

Meal 1:
-1.5 cups of oats
-1 cup skim milk
-1 can of tuna in spring water
-1 orange

Meal 2:
-1 cup oats
-1 cup skim milk

Meal 3 (pre workout):
-1 cup skim milk
-1 banana

Meal 4 (post workout):
-2 cups skim milk
-2 table spoons of honey
-1 banana
-1 can tuna in spring water

Meal 5:
-half cup (100 g) brown rice
-can tuna in oil

Meal 6:
-300 g steak

Meal 7:
-meal 7 is optional. If for what ever reason i haven't hit the right number of cals. I shovel down the natty peanut butter before bed.



This totals just over 3500 cals and around 270 grams of protien. Which is probably a little excessive considering i only weigh 154. oh well.
My diet is pretty much always like this except i often substitute the steak in meal 6 for chicken.

edit- i just did some more calculations
protien= 271 g
carbs= 443 g
fat=75 g

3547 cals

i've probably screwed up my calculations somewhere but thats as accurate as i can make it.

getfit
01-24-2005, 05:20 PM
*peeks in stackattacks journal*

went through a few pages nice looking sessions there :)

Canadian Crippler
01-24-2005, 09:59 PM
Gains galore in here Stack, everything lookin ace!

Stackattack
01-25-2005, 12:24 AM
Thanks GF. And welcome.
Thanks for the support crippinator.

PizDoff
01-25-2005, 12:28 AM
*pees in stackattacks journal*

went through a few pages nice looking sessions there :)

Fixed. :angel:

Stackattack
01-25-2005, 03:09 AM
LOL Piz. It took me a while to get it, but all i can say is i only wish that would happen in my journal. I'm totally into that kind of stuff. Just ask Mase:hide:

lilmase1153
01-25-2005, 03:18 AM
LMAO i just got it too.... and dont ask me i thought this was common knowledge :evillaugh damn stack and his perveted habbits

Stackattack
01-25-2005, 03:22 AM
:angel:

lilmase1153
01-25-2005, 03:38 AM
hey stack whats australia day? anyways happy aussie day mate

Stackattack
01-25-2005, 04:50 AM
Australia day is basically just a celebration of the landing of the first fleet, lead by Captin Arthur Phillip on January 26, 1788, marking the beginning of european colonisation. Because of this we all get a public holiday. And in case you were wondering yes i did have to look some of that up lol. I definantly should have know that off the top of my head as we learn't it all through school but *sigh* i didn't.
And thanks.

Coke
01-25-2005, 05:02 AM
The leg work is very nice mang - :thumbup:

Canadian Crippler
01-25-2005, 11:17 AM
I don't get the joke guys :(

lilmase1153
01-25-2005, 04:48 PM
right on stack you guys gonna barbecue it up over there or what?

and crip you have to read it very carefully there is a slight change from what GF originnally posted and what pizz quoted...

Stackattack
01-25-2005, 05:09 PM
CoCoa:Thank you mang.
Masey:Na probably not. To tell you the truth my family never really does anything out of the ordinary. We just sit back and enjoy the holiday. Which makes little difference to me as i would have been doing that anyway lol. The bad thing is my gym may be shut today.
Crippy: What mase said.

cphafner
01-25-2005, 07:59 PM
thats a nice looking leg workout. 20 reppers are sweet!

Stackattack
01-26-2005, 01:28 AM
They sure are CP, and thanks

Stackattack
01-26-2005, 02:04 AM
CHEST/ABS

BB BENCH PRESS
barx12
132x10
154x6
176x2
198x1
220x.5
220x.5
187x4
Damn. The 198 felt easy so i wanted to try 220. On the first attampt i unracked it and it didn't feel too heavy. I kinda lost balance on the way down then pressed it to about 7 inches of my chest and got stuck so my spotter assisted for the rest of the rep.
On the second attempt i unracked it and had fuul control of it and then once again got stuck at about 7 inches of my chest and again the spotter assisted for the rest of the rep. This was the first time i've ever attempted to max out so perhaps i didn't warm up for it properly, or perhaps im just weak.Oh well. i'll attempt it again in a few weeks.

HS INCLINE CHEST
44ps x 10
88ps x 10
110ps x 5 Damn it. Thats down 2 reps.

DIPS
bw x 6
+22 x 8
+44 x 8
+66 x 5
These felt awesome. It's the first time i've done dips in ages and the first time i've used my dip belt for these. Dips are definitely going to have a perminent place in my chest workout from now on.

CABLE CRUNCHES
10p x 15
13p x 12
15p x 11

DoUgL@S
01-26-2005, 02:49 AM
Some nice workouts in here man. Are you still 170 lbs? Your squat and your bench are pretty impressive for a guy your size. Also for the future, when aroun your max you might want to use smaller incriments. 20 lbs is a big jump when you are close to your 1RM.

getfit
01-26-2005, 03:17 AM
your bench looks solid! nice session there!:)

lilmase1153
01-26-2005, 03:41 AM
awesome session there stack.. bench is catching up to me and big time.. i think its time to stop cutting :-)

about the max warm up heres how i do it so when i did my 295 max i went like this
[WU]135x10
[WU]135x10
205x2
225x2
245x1
275x1
295x2 i did 2 cause the first one was too wobbly..

Stackattack
01-26-2005, 04:36 AM
Doug:Thanks man. I'm actually 153 right now according to my bathroom scales. Which, unfortunatly is a pound lighter than when i started this journal. 170 is my short term goal. So i'm not doing too well regarding weight gain. Although i have become slightly leaner. But i'm slowly increasing cals so hopfully my body weight will be on the way up soon. And yeah your right about the incriments. 220 was probably too much of a jump.

GF. Thanks. Your presence is always welcome in my journal. :)

Masey:Thanks mate. I wouldn't worry about it though. I'm still a long long way off catching you on the bench. Thanks for the warmup routine. I'll have to try something more along those lines next time.

Coke
01-26-2005, 05:56 AM
Super effort Stack...good chest session.

Guido
01-26-2005, 08:24 AM
True. 220 is a big jump. I'd have gone for 210 maybe and if too easy gone up by 5 lb increments from there.

Those dips are nice. One of my fav's as well.

Stackattack
01-26-2005, 06:21 PM
Cocoa:Thanks Cokemonster

G man:Yeah. The way 198 felt, i'm fairly confident i coulda had 210. Well at the time i was confident i could have had 220 but i guess not lol. Definitely smaller incriments next time. At the moment i'm thinking that i won't be attempting a max again until i'm using 198 for reps. And I agree. Dips are great.

cphafner
01-26-2005, 06:49 PM
strong workout. If you're getting stuck about 7 inches off your chest, sounds like your tri's are your weak link. You might think of working some closegrips in to increase the tri strength.

Canadian Crippler
01-26-2005, 10:21 PM
Everyone p00ning me on dips!!!

Nice session there man, I agree that 220 may have been to stridous.

Stackattack
01-26-2005, 11:18 PM
CP: Thanks man. I think i might just follow your advice and include close grips on arm day instead of push downs.

Crippy:Thanks crippmeister. I concur about the striduousness.

TTT
01-27-2005, 01:38 AM
Wow you're one strong dude. I've read the last couple of pages of your journal, good work! And for your weight, you've got an awesome power/weight ratio :)

Stackattack
01-27-2005, 03:45 AM
Thanks alot TTT. Thats one of the nicest things anyone's ever said to me.
*wipes tear from eye*
Now if only i wasn't such a skinny little bitch.

ryuage
01-27-2005, 09:56 AM
great job on the bench stack, whole session looking strong

Stackattack
01-27-2005, 05:03 PM
Thanks alot Ryu.

Stackattack
01-28-2005, 12:34 AM
Back

NEUTRAL GRIP PULLUPS
bwx6
+22x6
+47.3x5 *sigh* this angered me. I wanted six.
+55x2

BO BB ROWS
88x10
132x10
176x8

DEADS
132x10
220x6
264x2
297x3
308x2

HS ISOLATERAL LOW ROW
88x10
176x8
220x5

DB SHRUGS
66x10
88x9

TTT
01-28-2005, 01:16 AM
Thanks alot TTT. Thats one of the nicest things anyone's ever said to me.
*wipes tear from eye*
Now if only i wasn't such a skinny little bitch.

Go eat. Now. :whip: You can be a monster with those kind of lifts. :)

And those deads today were insane!! Nice work.

Saint Patrick
01-28-2005, 01:33 AM
308x1 f##k yeah. I actually attempted second rep, got it up to my knees then figured i'd quit while i was ahead.
I wasn't planning on attempting three plates per side today, infact i was planning on finishing on 280 x 7 however a few of my buddies were there and forced me into it and im glad they did, 3pps is a huge milestone for me. I wasn't planning on attempting it for atleast a couple of months.

Yeah 3 Plates is a milestone, but just imagine when you hit 4. Nice sessions in here man, keep it up.

lilmase1153
01-28-2005, 01:56 AM
damn stack and to think you didnt wanna start a journal.. see how fun it is :-)

great job on the deads man they are looking beastly 3pps is awesome aint it.. and dont worry i saw those BO rows very impressive stack keep at it mate..

Stackattack
01-28-2005, 04:29 AM
TTT: Thanks t3. Eat i shall.

Saint Patrick:Thanks alot SP. And yeah i can't wait to hit 4pps. It must be a hell of a feeling.

Masey:It's so fun i wish someone would have forced me to started one earlier :D . I've been making the best progress i ever have since starting this journal. And i owe it all to teh mase. Thanks man. As for the BB rows, thanks. But i'm no where near your beastlyness on them.....yet :p

Coke
01-28-2005, 05:16 AM
Damn good back work man.

Stackattack
01-28-2005, 04:59 PM
Thanks CoCosaurus.

getfit
01-28-2005, 05:33 PM
back session looking ace my boy ! :)

cphafner
01-28-2005, 08:17 PM
great workout. I didn't realize how light you are, you are def a strong mofo for your bw!

Chubrock
01-28-2005, 08:26 PM
WOW very time I've been in here. You've got some awesome strength bro. You're gonna be cock diesel by the time you hit 170lbs.

Stackattack
01-29-2005, 07:12 AM
GF: Thanks babe. ;)

CP:Thanks man. And Yeah i certainly am light. I'm quite the little bitch. A small frame doesn't help much either. its about time i gained some weight. i think i'll weigh my self in about a week.

ChubrockThanks alot for the kind words, and welcome to my journal. Yeah i can't wait to hit 170, although judging by the way i'm going that won't be until roughly the year 2050.

Stackattack
01-29-2005, 07:45 AM
My diet sucked wang today because i went this concert called Wave aid.
I had about 710 cals before i left. Then sat in the hot sun for a far too many hours while a few crappy (in my opinion) bands played. Whilst there i ate some really bad hot chips and a meat pie which was hotter than the surface of the sun even after leaving it to cool for 20 minutes. The intense heat must have neutralised the flavours as it broke the pie back down into its seperate elements LOL, because it was the blandest piece of crap i've ever eaten. Later on some far better bands played. The stand outs for me were Midnight oil, The Finn brothers and Powder finger. So in the end it was well worth it. There was some really ferral looking dude two rows infront of me smoking weed infront of little kiddies dispite the heavy police presence. It was pretty bad, there were also plenty of titties on display ;) . Also every time i went into the male toilets there were always just as many women in there lol. Apparently the womens toilets were too small. it was weird. All in all it was a pretty good day. By the time i got home (12:30 am) i only had about 1600 cals in me for the day which sucked so i'm trying to make up for it now before i go to sleep. Oh yeah, its late thats why this is illegible......... Did i mention it was really ****ing hot today and the food sucked.

Stackattack
01-30-2005, 12:35 AM
Shoulders/Arms

Seated OH DB PRESS
27.5x10
44x8
55x6
71.5x5 (+1 assisted) once again no improvment.

Seated BB Military press
barx8
88x10
110x9
121x6

Seated Lateral Raise
22x12
27.5x5 This set was kinda bad. Too much swinging.

Seated Mase DB curl dropset
33x9
38.5x8
33x3(2 on left)
27.5x6
short rest
22x6

Close Grip Bench Press
88x10
132x10
154x4

Static Holds
242 x 35 seconds
264 x 20 seconds

getfit
01-30-2005, 04:31 AM
wooohoo ! that's one solid session there! :)

Coke
01-30-2005, 03:59 PM
Fine effort bro, got some pr's in there and Mase's dropsets on the curls - :thumbup:

lilmase1153
01-30-2005, 04:13 PM
awesome w/o stack.. your db press is lookin solid mate and the mase super dropsets as well..

Canadian Crippler
01-30-2005, 04:49 PM
You guys w/o together?

Stackattack
01-30-2005, 04:55 PM
Thank you very much GF CoCoa and Mase.
Crippy, Yeah i swim over to the US every 2nd day to train with Mase LOL

getfit
01-30-2005, 04:59 PM
Thank you very much GF CoCoa and Mase.
Crippy, Yeah i swim over to the US every 2nd day to train with Mase LOL
LMAO HAHA! WOULDN'T BE SO BAD I GUESS! ;)

Stackattack
01-31-2005, 03:32 AM
LEGS

ATF SQUATS
88x12
132x10
176x10
220x6 No improvement. Once again this angered me.
159.5x16 I wanted 20, however my lower back didn't.

HS LEG EXTENSION
22ps x 10 (alternating legs each rep)
44ps x 10 (alternating legs each rep)
22x10 (right leg)
22x10 (Left leg)
22x10 (right leg)
22x10 (Left leg)
22x10 (right leg)
22x10 (Left leg)
22x6 (right leg)
22x5 (Left leg)
Not counting the first two sets, these were done from one leg to the other with no rest.

LYING DB LEG CURL
55x12
60.5x10

HS SEATED CALF RAISE
104.5x12
110x9
88x10

This workout just pissed me off, especially the squats. I don't know what the problem is they just felt totally off.

Chubrock
01-31-2005, 07:16 AM
It's all good bro, the workout looked good to me. Everybody has those days where they feel like a total bitch. Don't worry about it man, and hit it big next time. I still say it was a good workout tho.

Coke
01-31-2005, 08:12 AM
Every workout counts Stack - ;) ...the leg work is good man.

DoUgL@S
01-31-2005, 09:23 AM
Kudos on the DL PR. Also, DB OH press with 70sX5 is hella strong.

Stackattack
01-31-2005, 06:43 PM
Thanks alot guys. I guess i'll just have to stop complaining about the leg session and make sure the next one is a good one.

GF: Of coure it's not so bad. Pfff, its only a six thousand mile swim.

getfit
01-31-2005, 07:27 PM
leg session looking solid there my boy yaaaaa ! ;)

lilmase1153
01-31-2005, 11:52 PM
yeah stack no wonder why your legs tire so much.. maybe its my turn to swim over there :-) and yes we will workout together someday....

but dont sweat the leg w/o bro just use it as motivation for a better w/o next time you go into the gym alright mate..

Stackattack
02-01-2005, 06:10 AM
GF: why thankyou my lady.

Mase: Your damn right its your turn. And yeah, a workout would be sweet. You would completly put me in my place. I think my self esteem would be left in tatters after training with you lol.

Guido
02-01-2005, 10:36 AM
That's some crazy leg extension there, Stacky. I'm surprised you were able to walk afterwards.

Congrats on the Deads PR, too. Now you are about even with me! Grrrr.

Canadian Crippler
02-01-2005, 08:47 PM
Why so much leg extention? IMO you'd be better off putting in something like leg press or lunges with less leg extention sets.

Stackattack
02-01-2005, 08:59 PM
G man:Thanks man. Yeah, i could walk, but only with great difficulty.

Crippl0rz: Yeah your right about the extensions. After the way the squats went i didn't think i really had the energy to do a better exercise. Other than that i was kinda pissed off and lacking motivation.

cphafner
02-01-2005, 09:20 PM
Workout looks good to me. Maybe you need to change up your rep scheme for a bit, that helps me break through plateaus.

Stackattack
02-02-2005, 01:59 PM
Thanks CP. Yeah, i was thinking of either doing that or possibly changing to front squats for a while. What would you suggest rep wise if i was to stick with the squats.?

Stackattack
02-02-2005, 02:13 PM
CHEST

BB Bench Press
barx12
132x10
154x6
187x5 (+2 assisted)

Dips
bwx6
+44x9
+66x6
+88x3

Incline DB Press
55x8
66x6

On the way to the gym today a massive thunder storm hit along with hail and strong winds and there were a bunch of traffic lights out and branches flying everywhere so i turned around and went home until it died down. When i got home the power was out. About ten minutes later when it had passed i was on my way again to pick up my training partner but there was a large tree and powerlines down on the only road to his house so i just turned around and went to the gym alone. The power was still out when i got home. It eventually came back on however the internet didn't until this morning.

getfit
02-02-2005, 02:16 PM
ooooooooo boy a storm yikes! btw nice session stack :)

Guido
02-02-2005, 02:52 PM
Good show on those dips, Stack. Storm sounded pretty fun. I love thunderstorms.

Canadian Crippler
02-02-2005, 04:08 PM
Dips lookin awesome man.

Chubrock
02-02-2005, 04:12 PM
Very nice dips Stack, and the bench is lookin' good as well.

Stackattack
02-03-2005, 04:53 PM
GF, Guido, Crippy, Chubs: Thanks alot guys. Storms are awesome, except for part where the power goes out. That sucks ass.

Stackattack
02-04-2005, 01:33 AM
BACK

Neutral Grip Pullups
bwx6
+22x7
+47.3x6

BO BB Rows
88x10
132x10
176x9

Deads
132x10
220x6
264x2
286x8
308x2.5 I wanted 3 but my grip gave out.

HS Isolateral Low Row
176x9
220x6

Lat Pulldown
154x10

DB Shrugs
66x10
93.5x4 Grip failed once again.

getfit
02-04-2005, 01:49 AM
:) back session looking solid stack!

Canadian Crippler
02-04-2005, 02:10 AM
More gains, :).

Chubrock
02-04-2005, 07:18 AM
Much hate for you and those pullups/deads. HAHA awesome job man. Quite a nice workout ya had.

Coke
02-04-2005, 09:52 AM
Real good back work Stack, nice everything - ;)

Stackattack
02-04-2005, 05:31 PM
GF, Crippy, Chubs, CoCoa: Thanks alot peoples.

lilmase1153
02-04-2005, 05:48 PM
ace sessions mate.. your deads are looking fantastic as well as everything else.. gains galore from my man from down under... congrats stacky

Stackattack
02-04-2005, 10:06 PM
Thanks mase.

cphafner
02-04-2005, 10:27 PM
great workout man, I'm gonna use that as motivation for my back workout tomorrow. Lotta grip slippage, do you use chalk or starps?

Stackattack
02-04-2005, 11:57 PM
Aww thanks mang. Yeah grip slippage sucks ass, but at my gym chalk isn't allowed and i don't use straps as i am not female.;) Also if i was to buy straps i think i'd use them too much. My buddy offered me his straps for deads but i declined. I kinda wish i'd used them for the heavy set though. Missing that 3rd rep angered me.

Stackattack
02-05-2005, 11:58 PM
Shoulders/Arms

OH DB Press
27.5x10
44x8
55x6
71.5x7 Finally. improvement on this exercise.

Seated BB Military Press
88x10
110x10
132x8 it beats me as to how i managed this after getting zero reps with this weight a few weeks ago.

seated Lateral raise
27.5x8

Alternate DB Curl Dropset (AKA Mase curls)
33x9
44x3
33x5(4 on left)
27.5x4
22x3

CGBP
88x10
132x10
154x6

Static Holds
242x38 seconds
Changed to a shorter bar with far better knurling
253x40 seconds

Quite a good workout. I'm glad i managed to get out of the rut i was stuck in with the DB OH presses.

TTT
02-06-2005, 12:45 AM
Damn man, every single workout you've posted here since I last checked in has been kick-a$$. Awesome work!
You must be gettin' pretty strong to do those +88 pullups!!

Canadian Crippler
02-06-2005, 01:40 AM
Nice work stack!!!!!!!!!!!!!1

getfit
02-06-2005, 03:29 AM
GREAT session stack *deltmaster* lol! ;)

lilmase1153
02-06-2005, 02:48 PM
kick ass session mate.. i love those oh db press's of yours.. great session all around stack

Stackattack
02-06-2005, 06:37 PM
TTT:Thanks man. lol I wish i could do pullups with +88. I'm quite sure i could not get that for even half a rep. At the moment i'm only using around +47 or so.

Crippy: Thanks man.

GF: Delt master lol. Perhaps one day. But unfortunatly for now that quick progressing assface also known as Guido has me beat.

Mase; Thanks Masey my man. Yeah i'm especially glad i improved on the db oh presses. being stuck on the same weight was really starting to irritate me lol.

TTT
02-07-2005, 01:54 AM
Whoops sorry, I must have mixed those up with the BB rows. Oh well. 47 is still 47 more than me :)

Stackattack
02-07-2005, 02:55 AM
lol

Legs

Front Squats
barx10
88x10
132x11
154x7 I made my stance a little wider than usual for these and they felt much better. I didn't have any back rounding issues going below parallel as i have in the past.

ATf Squats
176x10

Leg Press
220x10
352x10
440x8

SLDL
132x10
154x12

HS Seated Calf Raise
104.5x13
110x10

This workout was a big improvement on last week.

lilmase1153
02-07-2005, 03:30 AM
yes sir it was a nice imrovement mate.. front squats are lookin awesome keep it up stack my boy..

Stackattack
02-08-2005, 04:32 PM
Thanks mase. I may stick to doing the front squats first for a while.

getfit
02-08-2005, 04:34 PM
nice squatty thingy's going on there stack ;)

Chubrock
02-08-2005, 05:52 PM
Nice ATF and Front squats man. Overall a very good leg session bro.

Stackattack
02-08-2005, 09:05 PM
GF:LOL. Thanks.

Chubs: Thanks man. I'm just trying to get my squats as strong as yours.

Chubrock
02-08-2005, 09:33 PM
Thanks man, but I'm nothing special to shoot for. If you want some motivation, look at Mase or Chris. Those two guys have some strong lifts.

Stackattack
02-09-2005, 02:14 AM
Indeed they do. Those two have some awesome strength.


Chest

BB Bench Press
132x10
154x7
176x5
198x3

Dips
BWx6
+44x10
+66x7
+88x4

Incline DB Press
55x9
66x9 i've no idea where this came from. Thats up 3 reps from last week.

Decline crunches
+11x20
+22x20 plates on chest
+11x8 plate behind head. First time doing decline crunches in about a year.

Quite the qood workout this one was.
I also picked up some staminade powder today, which is basically just flavored dextrose.
This will greatly improve my post workout nutrition, for which, up until now i had been relying mostly on the evil duo of fructose and lactose for my carbs. I'll probably be buying some whey soon also. As you can see my post W/O nutrition has been less than ideal for a long while.

getfit
02-09-2005, 02:17 AM
aren't those decline crunches sweet?
great chest day there stack :)

Coke
02-09-2005, 02:21 AM
Impressive stuff Stack, with the pr's on all chest movements - :thumbup:

Stackattack
02-09-2005, 02:28 AM
GF: They sure are, and thanks.

CoCoa: Thank you.

Chubrock
02-09-2005, 07:29 AM
Great job whoopin my ass on that chest day. Dips are lookin swweeettt.

Guido
02-09-2005, 10:43 AM
That's some hardcore dipping there, yo. Nice work, Stacky.

lilmase1153
02-09-2005, 02:06 PM
chubbs, stack-- its comments like that that make my day.. thanks mates..

stacker my man awesome w/o bro bench is lookin solid i see 2pps very soon if not now.. and dips are crazy like always.. keep killin it mate

Stackattack
02-09-2005, 05:39 PM
Chubs, G man and Mase: Thanks alot fellas.

cphafner
02-09-2005, 06:42 PM
serious effort. Those dips kick ass.

Stackattack
02-09-2005, 07:25 PM
Thanks CP.

The new computer is in so i thought i might attempt to post a couple of pics. I took these a few weeks back. I may post some wheels pics later.
Beware, i am a skinny bitch.

lilmase1153
02-09-2005, 08:04 PM
omg stack should i kick you in the nuts now or later?

dude you said you were scrawny and whatnot.. lookin good my man very impressed.. nice delts mate and chest and lookin lean too.. you beast you im jealous :-)

Stackattack
02-09-2005, 10:52 PM
LoL. I vote later for the kick in the nuts.
Thanks alot for the kind words man.

lilmase1153
02-09-2005, 11:00 PM
ok later but i owe you one.. stack this whole time i pictured you as a scrawny lil kid like macaulay culkin(spelling) adn here you are looking like brad pitt in TROY.. but you look great man so congrats

edit: hey stack you should put these in member pics so all can see the :shoot:

Stackattack
02-10-2005, 01:32 AM
this whole time i pictured you as a scrawny lil kid like macaulay culkin
Lmao. You know when i was younger people use to say i looked like him.
I'll probably put some more pics up in memers pics tomorrow after the cameras battery is done charging. And once again thanks. Only fifty pounds to go lol.

getfit
02-10-2005, 01:57 AM
stack you look awesome! keep up the great work :)

Coke
02-10-2005, 05:37 AM
Great pics, solid physique bro.

Chubrock
02-10-2005, 05:53 AM
I hate you Stack, and all the other lean people along with ya lol. Great pics bro. You've done an awesome job man.

Guido
02-10-2005, 09:42 AM
D00d. Skinny my a$$! You look great, mang. As lean as I was before I started bulking but bigger. You're gonna be a monster with another 50 lbs on you. Small children and woodland creatures will run in fear.

Stackattack
02-10-2005, 05:22 PM
GF, CoCoa, Chubs, G man:Thanks everyone for the kind words

Well i decided to weigh myself this morning and good news. I'm now a whopping 152 lol. I really don't know whats up and why i've continued to loose weight. im taking in around 3600 cals and i'm still not only failing to gain weight but actually loosing it. this is confusing as my weight seemed to be holding relativly steady on 3400. i guess i'll just bump it up another 100 and see what happens.

lilmase1153
02-10-2005, 05:34 PM
sucks about the weight loss mate.. have you started doing cardio or are you on the go more often lately.. could be a reason..

Saint Patrick
02-10-2005, 05:52 PM
You look bigger than 152. Nice pics man.





and I mean that in a totally heterosexual way :hide:

lilmase1153
02-10-2005, 05:55 PM
:withstupi no he doesnt he PMed me and said he would take a ride on the bologna poney :D

j/k SP

Stackattack
02-10-2005, 07:14 PM
Haha thanks patty.
Lol mase. Although i've been training more often, I've actually been less active lately than i was when taking in 3400. so i guess i'll just bump it up further.

I put some more pics up in the members pics section so i'll post some of them in here too.

lilmase1153
02-10-2005, 09:57 PM
damn stack lookin good but those legs are WHITE lmao i thought australia was sunny :-)

Stackattack
02-11-2005, 01:49 AM
Lol.You should see my ass. Yeah Australia is sunny. Some might say too sunny, I don't know, i guess my legs just never see the light of day. That and the fact that i'm a filthy irish.

Back

Neutral Grip Pullup
bwx6
+22x7
+49.5x6 The last rep was a little shallow.

BO BB Rows
88x10
132x10
181.5x6 Form a little sloppy

Deads
135x10
220x6
264x2
297x5

HS Isolateral Row
198x10
242x5

Lat Pulldown
154x8
176x4

after the workout i had a malto/dex drink (no whey yet) and was supprised to see that although the 75g of sugar took up more than 1/10th of the volume of the bottle (750ml) it still completly dissolved and i could barley taste it. is this normal?
Anyway it was a pretty good w/o.

getfit
02-11-2005, 02:07 AM
great back session stack wooohoo on the deads!:)

DoUgL@S
02-11-2005, 02:23 AM
Looking good Stack! Oh and did I mention I hate you. Like someone said earlier you look bigger than 150.

Good going with them deads.

lilmase1153
02-11-2005, 02:27 AM
nice ass w/o mate the deads and pull ups are ace stack... congrats on the awesome w/o..

Coke
02-11-2005, 04:57 AM
Nice and complete back attack Stack.

Stackattack
02-11-2005, 05:04 AM
Thanks everyone.

Stackattack
02-12-2005, 11:56 PM
Shoulders/Arms

OH DB Press
27.5x10
44x8
55x6
At this stage a Mariah Carey song came on and i was sure the next set was doomed.
71.5x8
I guess i got lucky lol.

Seated Military Press
88x10
110x10
137.5x5

Standing Lateral Raise
22x10
27.5x9

Alternate DB Curl
33x10
38.5x5 (4 on left)

Close Grip Bench Press
88x10
132x10
154x8

Reverse grip bench Press
88x8
first time doing these. It felt weird.

lilmase1153
02-12-2005, 11:57 PM
nice w/o stackinator.. and i think that mariah carey helped you and you know it :-)

Stackattack
02-13-2005, 12:07 AM
Bah, assface you caught me.... Okay i'll admit. i loved it. I could rock out to Mariah all day long. Couldn't we all.LOL

getfit
02-13-2005, 02:19 AM
aha deltmaster ;) nice session stack!

Canadian Crippler
02-13-2005, 10:33 AM
ahah deltmaster LOOOLZ!!!!;)

Nice looking sessionS there dude!

cphafner
02-13-2005, 01:04 PM
Nice workout man. I hate the gym music. When I was about to do my heavy db presses today, Britney Spears came on! I had to make my headphones so loud to block the britney that my ears were about bleeding.

Stackattack
02-14-2005, 02:44 AM
LOL. CP.
Thanks crippy and GF.

Stackattack
02-14-2005, 02:59 AM
Legs

Squats
88x12
132x10
176x8
220x9 Finally!!1

Front Squats
132x6
132x6

Calgym LegPress
220x10
330x10
396x10
This is a really girly machine. Its a pin loaded leg press. Its so girly infact that i don't know why i agreed to use it. My training partner talked me into it, He uses this machine all the time....lol.

DB Leg curl
60.5x11
66x5

HS Leg Extension
33psx25

HS Seated Calf Raise
88x10
110x12
110x9

This was an ok workout. I'm glad i finally improved on ****ing squats.
I also bought some whey protien yesterday for the first time in months and then some creatine today for the first time ever. It'll be interesting to see if there is any noticeable difference in my progress.

lilmase1153
02-14-2005, 03:00 AM
i knew you were a closet mariah carey fan.. and cp whats up man britney rules and you guys both know it..

damn nice w/o stacker it looks mate.. keep those kinda w/os coming and its your turn to swim over this time :D

Stackattack
02-14-2005, 04:50 AM
Alas Mase its true. I thought no one would ever find out. You have exposed me and CP for what we are, gayass pop listening closet homos. J/k

And yes i suppose it is my turn. I'm just sick of the constant pirate ambush in the south pacific. Do you know of any better routes?

Guido
02-15-2005, 09:57 AM
And yes i suppose it is my turn. I'm just sick of the constant pirate ambush in the south pacific. Do you know of any better routes? Uh...you meant to say "ass pirates"? That would explain the whole Mariah Carey thing. :eek:

Nice squatting there, big man. 2pps here you come.

lilmase1153
02-15-2005, 10:00 AM
lmao @ G man.... sorry stacky i get hit by the same butt pirates also.. i think we need to sitdown and talk about a better route cause its really effecting my squat and the way i walk.....

Stackattack
02-15-2005, 05:20 PM
G Man: Actually 220(100kg) is 2pps as our plates are 44 pounds(20kg) each. And thanks.

Rofl. Yeah it's the ****ing poo pirates as they are known. Mase i thought we agreed to keep the ass rapeings on the down low. But guido the geography master has discovered our secret. Hey maybe G man can use his 1337 geography skillz to help us formulate a better route. I for one am sick of walking bow legged. Especially on leg day.

cphafner
02-15-2005, 09:45 PM
Alas Mase its true. I thought no one would ever find out. You have exposed me and CP for what we are, gayass pop listening closet homos. J/k

And yes i suppose it is my turn. I'm just sick of the constant pirate ambush in the south pacific. Do you know of any better routes?

How did I get involved in this?


Actually 220(100kg) is 2pps as our plates are 44 pounds(20kg) each. And thanks.

Damn metric system! :bang:

Chubrock
02-15-2005, 09:51 PM
There ya go Stack. Nice squattin man. Good session overall.

Stackattack
02-15-2005, 11:49 PM
CP: You got involved the minute you entered my journal.
No the metric system is perfect. The problem is with you retrofunky imperial users.
I mean c'mon, get with the times. :p

Chubs: Thanks mate. It feels good to finally improve on the squats.

Stackattack
02-15-2005, 11:59 PM
Chest

BB Bench Press
barx10
132x10
154x7
176x5
198x4 +1 assisted. my training partner said he barely touched the 5th rep. but he touched it none the less so it doesn't count.

Dips
bwx6
+44x10
+66x7
+88x3
no improvment. These really hurt today. i may go easier on them next week and only go up to +77 or so.

Incline DB Press
55x9
71.5x6

Weighted Decline Crunches
+11x20
+22x10
I did these with the plate behind my head this time.

Overall a descent workout. I was pretty happy with the benching but ****ty with the dips.

TTT
02-16-2005, 12:45 AM
Good work stacky. Man, you're looking awesome in those pics. Good V-taper going on there.
Are those DB presses the total weight of both dumbells? I hope so.... :)

Stackattack
02-16-2005, 01:36 AM
Thanks T3.

Are those DB presses the total weight of both dumbells? I hope so....
Oh but of course. ;)

lilmase1153
02-16-2005, 01:41 AM
great job on the chest mate your bench is coming along quite good.. soo stop catching up to me please :-)

Stackattack
02-16-2005, 01:52 AM
Thanks Mase. At this rate my bench is gonna overtake my squat if im not careful. I think theres only like a 30 pound difference at the moment. I can't let that happen lol.
And if i were you i'd have no worries about me catching you.Theres a huge gap as is. And as soon as you start bulking it'll be hammer time once again.

getfit
02-16-2005, 02:31 AM
another great session from our stack! :)

Coke
02-16-2005, 06:06 AM
Fantastic chest work Stack, props on the pr's.

Guido
02-16-2005, 09:20 AM
Nice work, Stacker T. Washington! Those dips are crazy, man, and those decline weighted crunches are damn good, too? About what Decline position do you set the bench to? I don't know if I could do 1 with the weight behind my head since I always do the highest decline level (close to vertical!).

Canadian Crippler
02-16-2005, 07:32 PM
Awesome work on the bench. Don't worry about the 5th rep, you'll get 8 or 9 next session!

Stackattack
02-16-2005, 07:37 PM
GF: thank you. :)

Coke: Thanks man. It's good to see you around.

G Man:Thanks man. I usually have the bench set at about 30 degrees from horizontal. So it's not too steep at all.

Crippy: LOL thanks, i wish.

Chubrock
02-16-2005, 09:04 PM
Nice benchin man. Dips still lookin nice. Be careful with the pain. I think dips were what hurt me to begin with. I just kinda ignored my body tellin me to chill out.

Stackattack
02-16-2005, 10:13 PM
Thanks chubs. The pain from the dips only really hits when i step down and the tension through my shoulder girdle is released. It kinda shoots through my shoulders and down the back of my arms. Yeah so i'm going to take it easy with them and maybe work with higher reps for a while or something.

Well i'm leaving tomorrow to go up the coast for two nights. I'll only miss one workout as i'm going to have my back workout tonight.

I feel bloated.

Stackattack
02-17-2005, 01:50 AM
Back

Neutral Grip Pullups
bwx6
+22x7
+49.5x6.5 i fought it but just couldn't get it up
+44x5

BO BB Rows
88x10
132x10
181.5x7 form a little sloppy.

Deads
132x10
220x6
264x2
297x6
313.5x1 came up pretty easy.

stripped of weight and went straight into BO BB Row
132x16
Lower back is now absolutely gone.

BB Shrugs
209x7 kinda crappy ROM
132x16 Forarms about to explode.

Wide Grip Chins
bwx10
bwx5

Ten worksets in total which is a lot more volume than usual. This was a pretty good workout.

lilmase1153
02-17-2005, 01:51 AM
yeah back w/o good s**t stack lookin strong boy and makin me feel tiny again.. i thought we talked about you stopping that

ok possible good news stack.. i was talkin with my pops tonight and we were talking about a vacation and since ive never left the US save for mexico (doesnt count) he mentioned australia and i was like hell yeah i would love to go there.. soo if things goo well before the year is up we might be going down under mate.. well you know what that means if we do you and I have to get a w/o or something in ya know..

Stackattack
02-17-2005, 01:58 AM
LOL thanks man.

That would be awesome if you came down here Mase. We would could have a totally awesome workout and stuff. I know how you feel though, i've never left Australia.

I'm off to check out your chest workout.

lilmase1153
02-17-2005, 02:06 AM
yeah bro it would be freakin cool. and we could pick up some chicks and do some hip flexor work if ya know what im saying :-) as soon as i find out for sure i will let you know huge

TTT
02-17-2005, 02:12 AM
:)
Good ol' hip flexor work eh?

Man that was an awesome session Stack. 313.5 dead? That's just plain heavy. And those pullups are great. I can't wait until I can put on a 2.5kg plate, haha

Stackattack
02-17-2005, 02:18 AM
Mase: Yeah it would be sweet. My gym even has a totally gnarly hip flexor machine.

TTT: Thanks mang. Don't worry, You'll be killing the weighted pullups in no time

getfit
02-17-2005, 02:21 AM
yup awesome session stack! me have my back session today yipeeeeeeeee! i wanna burn my back! :)

Stackattack
02-17-2005, 02:21 AM
Thanks hottie. :angel: You burn that back.

getfit
02-17-2005, 02:24 AM
stack one little question how do you like the BB SHRUGS ? I wanna give them a go

Stackattack
02-17-2005, 02:38 AM
GF:Today was probably the 4th time i've ever done them, i've always used DB's. Today wasn't so good as my grip was already shot from deads. I have to say that at the moment i probably prefer DB shrugs just because BB shrugs tend to pull me forward and give me a little back discomfort, however i'd like to get into BB shrugs more just because i am able to handle more weight with them, and also because 'm just getting a little bored with DB shrugs. I hope that helps you. :hello:

getfit
02-17-2005, 02:41 AM
thanks stack! i might give them a go today see how much weight i can handle!

Guido
02-17-2005, 11:03 AM
WoW. You have some amazing back strength there, BigStack Attack. Those are some heavy weighted pullups and BO Rows. Deads aren't too sh***y either.

I'm working on a new route for you and Mase, so you know. I don't want your ass hurting and your legs wobbling for when we ge- I mean, for when you do your leg workouts.

Stackattack
02-17-2005, 04:03 PM
Thanks G, i was pretty happy with the session, there was probably a little too much body english in the heavy set of rows, meh, they still felt good but i'll stay with that weight for a while untill i can get 8 reps or so with cleaner form.


I'm working on a new route for you and Mase, so you know. I don't want your ass hurting and your legs wobbling for when we ge- I mean, for when you do your leg workouts.

Get cracking, post haste. :)

TTT
02-18-2005, 02:00 AM
Yo Stack, whereabouts in Oz are you? I'm probably heading over there soon as well. I think I'm going to Brisbane.

Guido
02-18-2005, 10:38 AM
Hey Stack. I checked out the route situation, and it looks like the only way to avoid the ass pirates is to dig your way through the earth. Of course you might die in the process, but it's better than getting anally raped to death.

lilmase1153
02-18-2005, 10:46 AM
:withstupi i guess to each thier own.. i myself will continue to swim cause i like the view :eek: :moon: :scratch: :whazzup:

ryuage
02-18-2005, 01:51 PM
deads looking good stack

cphafner
02-18-2005, 06:42 PM
nice back workout, musta had the blood flowing.

Stackattack
02-19-2005, 08:38 PM
I just got back then from two nights on the central coast. Diet was okay but probably too little food for the amount of activity undertaken.

TTT: I'm in Sydney

G Man: Lmao. Awesome. I didn't think of that. But i'm with Mase, I'll probably stick to swimming as i'd rather be ass raped by pirates than Teh evil Mole men.

Mase:LOL. You like the view of a dank pirate cabin whilst biteing down on a pillow :confused:

Ryu:Thanks mate.

CP:It sure did. My back was on fire after the last set of rows

Canadian Crippler
02-19-2005, 10:08 PM
nice work dudercris

Stackattack
02-19-2005, 11:13 PM
Thanks crippy.

Stackattack
02-19-2005, 11:46 PM
I ended up getting home early enough to have my shoulder/arm workout after all.
I wish i didn't.

Shoulders/Arms

OH DB Press
27.5x10
44x8
55x8
77x0 ****ing hell. Last week i did the 71.5's for 8 so i thought, sure, i'll get these for 4 or 5. Boy was i wrong. After placing the DB's on my knees i tries to kick them up but failed. I then tried to power clean them up but failed. I then asked some guy to help me get them into position and with great difficulty we did. I then tried to go for the first rep and failed so i asked him to help me get them moving but he ended up assisting me for the whole rep , i then tried for another rep but he had to heavily assist me for that as well. I guess i'll just stay with the 71.5's until i gan get 10 or more reps.

66x7

Seated Smith Military Press
bar+88x10
bar+132x2 lol
bar+66x8
Don't know how much the bar weighs.

Hammer Curls
33x10
38.5x4

Close Grip Bench Press
132x10
154x7

Worst workout ever.

After this ****est of **** workouts i tried to call my dad to pick me up but instead got
"Optus wishes to advise you that you have insufisient credit to make this call"
Wow, thanks you could have atleast warned me that my credit was getting low you stupid assfaces.
So i started to walk home and then ofcourse it started raining.

Stackattack
02-19-2005, 11:51 PM
Alright. I'm done bitching now.

lilmase1153
02-19-2005, 11:52 PM
damn stack im sorry to hear about that bro... i know you coulda hit 77 but getting ot up there takes a lot out of a guy or else i bet i could hit the 100s..

anyways at least the mole men didnt get you on the way home so it coulda been worse..

Stackattack
02-20-2005, 12:04 AM
LOL. Yeah the mole men coulda made it far worse.

ryuage
02-20-2005, 08:51 AM
next week im sure youll smoke the 77's musta just had an off day eh?

Stackattack
02-21-2005, 03:23 AM
An off day it certainly was. I don't know if i'll attempt the 77's again next week. My confidence has been destroyed.

Stackattack
02-21-2005, 03:41 AM
Legs

ATF Squats
88x10
132x10
176x8
220x10 I sat down into all the reps as deep as i could but used way too much lower back comming up on the last few reps
231x2 I could of done more but I got scared as my form was deterating (too much foward lean/lower back)

Front Squats
137.5x8
137.5x5.5

BB Hack Squats
132x8 first time doing these.

ATF Squat
154x10

Leg Press
264x20
352x12

DB Leg Curl
66x10
71.5x3

Lying Leg Curl
132x5 drop 110x3
88x11.5

HS Seated Calf Raise
115.5x10
115.5x8

An okay workout. Even though i improved, the squats irritated me a little. Although done as deep as possible (ass about 7' of the ground) as usual, the fact that i was leaning foward on the way up for the last few reps of the heavier sets pissed me off. I'll be more careful about that next time and try to make sure i remain up right for all reps.
I did a bit more volume than usual, i may stick to this type of volume for legs for a while, due to the fact my legs suck. I'm not sure if increasing the volume is the answer, but i'll give it a go and see what happens.

Coke
02-21-2005, 05:45 AM
Damn good leg day Stack.

Guido
02-21-2005, 09:31 AM
Hey, Stacker John, M.D. Great leg sesh. You must be really tall to have your ass 7 feet off the ground on the ATF Squats. You mean 7 inches? Those aren't bad weights regardless. Sux about your arm/shoulder day. Those DB OH Presses are killing me, to. I've been stuck on 70lbs for the past 2 weeks with no improvement in reps. Hopefully it was just a fluke and you and I can get up to those 75's (77's in your case) soon.

lilmase1153
02-21-2005, 10:11 AM
freakin A good leg session mate.... dont worry form comes with time man just keep lifting and youll be cool.. damn pretty soon these butt pirates wont be able to penetrate your bunnz of steel :-)

getfit
02-21-2005, 10:24 AM
freakin A good leg session mate.... dont worry form comes with time man just keep lifting and youll be cool.. damn pretty soon these butt pirates wont be able to penetrate your bunnz of steel :-)
:withstupi :strong:

Stackattack
02-21-2005, 07:47 PM
CoCoa: thanks mang

G man: LOL. Damn it i ment seven inches. And i hope your right about the DB OH presses.

MaseThanks man. Squats have just been really pissing me off lately, I think i've made the least progress with squats of all exercises. And i hope your right about my form improving and the butt pirates.

Hottie :hello: