Do or Die.

[-sin-]

I see a military career in my near future so I figured I would create a journal to track my progress and get in shape. Im weighing around 170-175 these days and Im not really trying to gain mass. I just want to maintain or gain strength and greatly increase my endurance and mental toughness.

Thursday 1-13-05

BB Bench Press
135x10 warmup, 190x7, 190x7, 190x7

Squats(Deep but not quite ATF)
135x10 warmup, 185x6, 185x6, 155x12

DB Shoulder Presses
50x10, 50x10

Cable Tricep Extensions
80x10, 80x10

Cardio
2 miles on treadmill @ 8:00 mile pace.

I think I will stick to doing light, low impact cardio on squat days from now on. I was ready to upchuck at about 5 minutes in, but I toughed it out.

[-sin-]

Friday 1-14-05

Pull Ups
BWx10, BWx10, BWx11(reverse grip)

Seated Cable Rows
142.5x10, 135x8

Row Machine
120x8, 120x8

Shrugs
205x10, 205x10

BB Bicep Curls
80x8, 80x6

Nautilus Ab Machine
70x20, 80x15

Cardio
25 minutes on ski machine, moderate pace.

It was impossible to focus with the hot MILF with huge breast implants always having to work next to me. Time for a cold shower.

[TTT]

Maybe she likes you :)
Good work man, cardio after squats would definitely be hard, hope you're getting tougher!

[cphafner]

Good luck with the journal.


It was impossible to focus with the hot MILF with huge breast implants always having to work next to me. Time for a cold shower.

I had a milf with inplants next to me the other day, to make it worse, she was doing SLDL's totally sticking her boobs int he air. I almost fell down while squatting.

[-sin-]

Wednesday 1-19-05

BB Bench Press
115x10, 135x5 warmup, 190x8, 190x8, 195x5

DB Shoulder Presses
55x8, 55x6

Weighted Dips
BW+50x8, BW+50x8

Squats
115x10, 145x6, 185x5, 185x4

Cardio
2 miles on treadmill @ 8:00 mile pace.

Its been a bad week for me. Ive been staying up all night writing papers and havent been able to get to the gym. I finally found some time today even though I felt like crap. I ended up having to do squats last because these stupid kids were using the squat rack for about 40 minutes to do SLDLs. My squat workout sucked so bad I just decided to run.

[-sin-]

Sunday 1-23-05

Squats
95x10, 135x6, 185x7, 185x7, 185x5

Pull Ups
BWx12, BWx9.5, BWx8(reverse grip)

Seated Cable Rows
142.5x8, 120x10

DB Shrugs
80x12, 80x12

Calf Raises
90x12, 90x12

BB Bicep Curls
85x8, 85x8

Nautilus Ab Machine
60x25, 70x15, 80x12

Cardio
Treadmill 2 miles @ 8:57 pace
1 min rest
20 minutes on ski machine, Avg. Heart Rate - 180.

Much better squat workout today. I decided to do two rounds of cardio since I missed pretty much all of last week.

[-sin-]

Wednesday 1-24-05

BB Bench Press
115x10, 135x5, 195x6, 195x6, 195x6

Weighted Dips
BW+50x10, BW+50x8

Tricep Extensions
60x10, 65x8

Pec Deck
165x8, 165x8

Cardio
3 miles on treadmill @ 8:57 mile pace.

Im tired.

[-sin-]

Thursday 1-27-05

Squats
115x10, 135x5, 185x6, 185x6, 185x6

Pull Ups
BW+10x8, BW+10x6, BW+25x5(neutral grip)

Seated Cable Rows
135x12, 140x10

BB Shrugs
205x12, 205x12

Leg Presses
360x8, 360x8

BB Bicep Curls
85x8, 85x8

Hamstring Curls
165x8, 150x10

Seated Calf Raises
90x20, 90x15

[twcolabear]

Hey, looks good :)

[-sin-]

Hey, looks good :)

Thank you. Its a work in progress.

Friday 1-28-05

BB Bench Press
115x10, 145x5, 195x6, 195x6, 205x4

DB Shoulder Press
50x10, 50x8

Tricep Extensions
70x8, 60x10

Ab Machine
70x20, 80x15, 90x10

Cardio
3 miles @ 8:57 mile pace

About a month and a half ago I could barely run 3 miles at all. I think I could probably push 25 minutes now if I was fresh and went all out. My goal is to run it in 21 minutes or less by the end of summer.

[TTT]

Nice work.

[Optimum08]

very nice work man...the whole cardio on squat days...i couldn't do it...but then again im tryin to gain mass like crazy...but lookin good keep up the good work...

[-sin-]

Tuesday 2-1-05

Squats
115x10, 135x5, 185x8, 185x7

Pull Ups
BWx12, BWx10, BWx8

BB Bicep Curls
85x8

Cardio
2 miles @ 8:48 pace

I got to the gym late and had less than 40 minutes to workout. I set a squat PR so all in all it was a good day.

[-sin-]

Friday 2-4-05

Bench Press
115x10, 135x5, 195x7, 195x7

Squat
135x8, 185x8, 185x6, 205x3

Close Grip Bench Press
165x10, 165x10

Cardio
1 mile @ 6:35 pace

I threw up in my mouth on the drive home, but I didn't spill a drop. :thumbup:

[fen2zla]

I threw up in my mouth on the drive home, but I didn't spill a drop. :thumbup:

Bonus points to you. Would that count as an extra meal? :D

[-sin-]

A meal saved is a meal earned... or something.

[PizDoff]

Lovely! BTW, how many stomachs do you have?

[-sin-]

LoL just one.

Saturday 2-5-05

Pullups
BWx15, BWx8, BWx10(reversed grip)

Seated Cable Rows
135x8, 127.5x8

BB Shrugs
205x10, 185x12, 155x15

BB Bicep Curls
90x6, 90x6

Cardio
33 minutes on ski machine

Im starting to get good at pullups. My body felt light today.

[-sin-]

Ive been working out I've just been a slacker when it comes to keeping this updated.

Monday 2-7-05

Squats
190x6, 190x6, 190x5

Bench
195x7, 195x6, 195x5

DB Shoulder Presses
55x5, 50x8

Tricep Extensions
60x10, 60x10

Hamstring Curls
135x10, 150x8

Pec Deck
150x10, 150x8

Cardio
ski machine 35 minutes

[-sin-]

Tuesday 2-8-05

Pull Ups
BW+15x8, BW+15x6, BW+10x5

Seated Cable Rows
135x10, 135x8

Shrugs
185x12, 185x12

BB Bicep Curls
85x8, 90x5, 95x3

Cardio
Treadmill 2 miles @ 8:47 pace followed by 20 minutes on ski machine.

[-sin-]

Wednesday 2-9-05

Ab Machine
70x20, 80x15, 90x10

Cardio
1.15 mile @ 8:47 pace, 2 miles @ 8:34

[-sin-]

Tuesday 2-22-05

Pullups
BWx14, BW+15x7, BW+15x5, BWx10(reverse grip)

Seated Cable Row
135x8, 135x8

Wide Grip Row
120x10, 110x10

DB Shrugs
80x10, 80x10

BB Bicep Curls
85x6, 85x4

Ab Machine
70x30, 80x20, 80x20

Im going to start my first bulk. I will try to gain .5-.75lb each week until I hit 200lbs. I just weighed in at 165 but Im a little dehydrated. I will start weighing myself every Sunday morning after I wake up. My goal is to reach 200lbs less than a year from now.

[-sin-]

Sunday 2-27-05

Squats
195x8, 195x7, 195x7

Bench
200x5, 200x5, 200x5

Leg Press
380x8, 380x8

Hamstring Curls
150x10, 150x10

Seated Calf Raises
110x12, 110x12

My core must be catching up with my legs because Ive never squatted as comfortably as I did today. I just felt balanced. My parents got a bowflex, Im going to give it a try and I may start supplementing some of my workouts with it. Might be good for a change of pace.

[SW]

Hmm, bench and squats are up. Nice. Good luck with this bulk, sounds like slow as a mother, but you don't want any excess mass while running your ass off, do ya?

[-sin-]

I havent done any running for 2 weeks. I spoke with my niece's boyfriend who is a Marine that just got back from his 2nd tour of Iraq and my family and him have pretty much talked me out of joining. This guy has done everything asked of him and the military is really treating him like ****. So for now Im going to try to do something else with my life and pack on all the muscle I want.

[-sin-]

Tuesday 3-1-05

Pullups
BW+15x8, BW+15x6, BW+15x6

Seated Cable Row
135x10, 135x10

Wide Grip Row
120x10, 120x10

DB Shrugs
80x12, 70x15

EZbar Curls
90x6, 90x5

[mrelwooddowd]

Not to critique too much, but since you're now packing on mass and strength...

It seems that it would be more beneficial to you to go for heavier weights in your second and third sets. It looks like on most movements you're maintaining the same weight for reps through all of the sets. Personally, I put a * beside every PR I get, and try to best it every week. My results in the strength and size areas have been great. Something like a 10, 8, 6 and step it up to the next 5lb increment for your 10 set the next week, with the others being 5lbs heavier to follow. Continue like that until you plateau. I do realize you're doing a lot of cardio as well, and going heavy makes it harder to hit that..you'll also find cardio that often kills your growth, but I think you already know that as long as you've been around here..is that going to continue now with the decision change, or is it mainly going to be weights?

Or do it your way..either way, nice progress.

[-sin-]

I know its not the most effective way to do things, but Ive just never been a fan of pyramid schemes. Once I work up to a weight I like to stick with it until Ive mastered it, then once I have moved up I cant stand to use anything lighter. Like after today Im not going to do any sets of squats with less than 205 ever again other than to warmup. Its kinda like a ritual with me.. I guess Im weird.

Wednesday 3-2-05

Squats
205x6, 205x4, 205x4

Bench Press
200x7, 200x5, 200x5

Leg Press
380x10, 380x9

Standing Overhead DB Presses
45x10, 45x10

Hamstring Curls
150x10, 165x7

Tricep Extensions
70x10, 75x8

Seated Calf Raises
110x12, 110x12

[mrelwooddowd]

Hey..whatever works for you. As long as you're happy with how it's going, then do it. THe workouts look good, and I see you've moved up on the bench again, and almost have it "mastered" as well.

[-sin-]

Friday 3-4-05

Pullups
BW+20x6, BW+20x6, BW+20x4

Seated Cable Rows
142.5x10, 142.5x8

DB Bent Over Rows
70x12, 80x6

DB Shrugs
70x15, 80x12

Ezbar Curls
90x8, 90x6, 95x3

Abs
Cant remember all I did but I hit them hard.

[-sin-]

Monday 3-7-05

Squats
205x6, 205x5, 205x5

Leg Press
380x10, 380x8

Bench
205x4, 205x4, 205x3

Hamstring Curls
150x10, 157.5x8

Standing DB Shoulder Presses
45x10, 50x6

Weighted Dips
BW+50x10, BW+50x7, BWxFailure

Side Laterals
20x8, 15x10

Crap workout, not enough sleep I guess. I got stuck using this crappy old barbell when I did bench. Its slightly thicker than the newer ones, the grip sucks and the rings are spaced differently so it screws me up, it might be heavier too, im not sure.

[-sin-]

Thursday 3-10-05

Squat
205x6, 205x5, 205x5

Bench
205x5, 205x5, 205x5

Seated DB Shoulder Press
55x10, 55x8

Leg Press
410x8, 410x6

Hamstring Curls
155x10, 155x9

Tricep Extensions
55x10, 55x10 (switched to a rope handle and I like it better than the bar I was using. I have to use less weight but I get better ROM.)

Pec Deck
155x10, 155x10

Seated Calf Raises
110x15, 110x15

[galileo]

Looks like you died.