Admiral's Journal

[AdmiralDan]

I figured it is time to start a journal and revamp my workout. I am going to cut and try to get myself one of those nifty six packs. I am a sophmore at Michigan and I am also in ROTC. I started lifting on and off in high school and continued this throughout my freshman year of college. Starting in June 04, I really became dedicated. I haven't missed more than a week and a half since then (christmas break at home).

I think my volume has been a little high for my workouts, so I am going to cut back a bit. I am going to go with a modified push/pull/legs split. Tuesdays will be back and bi. Wednesdays will be chest, tris, and abs. Fridays will be legs, shoulders, and abs. I'll do cardio every day after lifting and on Saturdays as well. I am also going to go back to square one and start my lifts over, making sure I have proper form on everything.

I also live in the dorms so my diet isn't as strict as I would like, but I have managed so far. I try to eat 5-6 meals a day as clean as possible. I take a multivitamin, calcium, fish oil and green tea in the morning and calcium, fish oil, and green tea again in the evening. I use Optimum Nutrition's 100% Whey as well. I am considering starting to take EC to help with my cut, but we'll see. I'll start new with my weight tommorrow when I go to the gym.

This first week will be a little off because I have pt Tuesday morning instead of Monday. I will do back and bi's Monday and chest and tris Thursday. For now, back to homework and playing San Andreas.

[PizDoff]

Let me be the first to say 'POWER ON BABY!!! YEAH!!!'

[AdmiralDan]

I've got some free time, so I figured I would outline my typical day diet wise. It isn't all that great but it is about the best I can do.

Meal 1: 1/2 cup oatmeal, 1 scoop protein powder
Meal 2: Some sort of sandwich with lots of meat(tuna, chicken, turkey) on wheat, some green veggies, and a little cottage cheese
Meal 3: Protein Bar, usually PowerBar Protein Plus or Met-Rx Protein Plus
Meal 4: Couple peices of chicken(or cleanest meat served in the cafeteria) some veggies, and some cottage cheese
Meal 5: Protein Shake and some natural PB
Meal 6: Protein shake

[SW]

What branch of ROTC? Also, let me wish you good luck.

[AdmiralDan]

PizDoff: thanks
superior_will: thanks, and i'm in the navy rotc program

[AdmiralDan]

Today's workout
weight 181
Back/Bi's
Deadlift (working on form, not weight for reps yet)
8x135
8x185
8x235

Chins
BWx10
BWx9
BWx7

Bent over rows
8x135
8x155
8x175

Cable rows(machine just has numbers not weight)
"8"x10
"10"x10
"12"x10

Wide grip pulldowns (same situation as cable rows)
"10"x8
"11"x8
"11"x8

Db curls
2 sets 40x8

Db hammer curls
2 sets 40x8

Concentration curls
2 sets 30x8

BB Shrugs
2 sets 225x10

Cardio
30 min inervals on stairstepper: 400 calories burned

like i said, since i am trying to make sure my form is 100% so i am starting light and finding the weight that i should be using to maintain strict form

[AdmiralDan]

Just a couple pics from yesterday. Critique if you'd like.

[AdmiralDan]

One more

[Coke]

Good luck with the journal - you are starting off well with a fine back and bicep effort...nice pics.

[AdmiralDan]

CoCoa: thanks

well today was pt day so i got a decent run in and a bunch of push ups and sit ups. best workout that i have gotten from pt in months, but still nothing compared to a day at the gym

[The_Brick]

Wicked workout man. Awesome base to start with, you could be mega ripped in under a year i reckon. You won't believe how fast college goes. I'm in final year already and I'm still not shredded. Stay dedicated man. I'm going to try and at least get visible abs definition before school goes back at the start of March. Stick to your guns and don't get conned by your mates into drinking too much.

[SW]

Wow dude, seriously nice pictures. Ladies everywhere yet?

[AdmiralDan]

Brick: thanks for the compliment, and good luck getting that defenition. as for drinking, i gave it up in the pursuit of a six pack

Superior will: i got one lady, and she's a special one. thanks for the comment

oh yeah and as for diet today, i'm pretty sure i ruined it when i sat down and just munched on peanut butter. i guess i'll just have to forget about it and get on with things

[The_Brick]

haha. man just picturing someone sitting on a couch eating peanut butter from a jar makes me laugh. With the volume and intensity of your program i dont think it will hurt at all.

[AdmiralDan]

Brick: i don't think it will hurt too much. i try to eat a little over my maintenence one day a week to try to keep my metabolism from dropping, so i guess that was yesterday

Today's workout
30 min stairstepper 400 cal

[LadyLifter]

looking good and i wouldn't worry about the peanut butter..sounds like you're active enough that it won't matter

[SW]

Bah, peanut butter is protein in a jar man. I love the stuff. A little fattening though......

[AdmiralDan]

Ladylifter: thanks

superior_will: i would eat that stuff day and night if it didn't make you fat

A little more for today's workout. I went to the gym and ran for 20 minutes. My body said run, so I ran

[AdmiralDan]

Todays workout:
30 min run and a terrible stomach ache

[AdmiralDan]

Today's Workout
weight: 180
Chest/Tri
Flat BB Bench
185x8
190x8
195x8

Incline Db Bench
60x8
65x8
70x8

Flat Db Bench
80 2x8

Weighted Dips
BW+45x8
BW+45x6
BW+45x5.5 DS BWx6

Flies
40 2x8

Lying Db Extensions
30 2x8

Cable Pushdowns
"9" 3x10

Cardio
30 min intervals stairstepper 400 cal

everything felt pretty good. from now on, i will be using 195 for all three sets of bb bench and 70's for db incline. i wanted to make sure my form down for sure

[AdmiralDan]

Today's workout
Legs/Shoulders/Abs
ATF Squats
185x8
195x8
210x6

Straight Leg Deadlifts
185x8
195 2x8

Seated Calf Raises
135x15
145x12
155x15

Leg Curls
145x8
150 2x8

1 Leg Leg Extensions
110x8
115x8
125x8

Arnold Press
55 3x8

Bentover Db Lateral Raises
25 3x10

Upright Rows
95x8
105x8
110x8

Ab Machine
140 3x15

Medecine Ball Twists Superset
18lb ball 3x20
With Reverse Crunches
3x25

This was the first time doing ATF squats ever and I really like them. They are more comfortable than just going to paralell. No cardio on leg days, I have found it doesn't work very well. Now that I have made it through once, I know what weight to work at, so my workouts should be more consistent weight-wise from now on.

[AdmiralDan]

Today's workourt
pt
30 min run 3.6 miles

pt was ok and the run wasn't too bad, it actually felt sort of good. but i will keep firm on my stance that running sucks

[SW]

Enjoy the ATF squats, just watch the knees and don't be a dumbass like myself and let your knees go over your toes, cause it ****s ya up. But they work the glutes nicely ;)

[AdmiralDan]

superior_will: i'll keep that in mind, thanks

Today's workout
35 min intervals on stairstepper 480 cal

today was a hell of a cheat day. my parents came to campus and took me out to lunch. had a couple peices of chicago style deep dish meat lover's pizza. then i found some choclate choclate chip cookies that my mom made. they were soft and gooey and good as hell. that **** was awesome; i think i envy the average college schmo a little bit. I also decided to up the cardio a little more from now on to see if i can increase my gains

[AdmiralDan]

Today's workout
weight 181
Back/Bi's
Deadlift
8x235
8x255
8x275-pr

Chins
BWx12-pr
BWx9
BWx7

Bent over rows
8x175
2 sets 8x185-pr


Cable rows(machine just has numbers not weight)
3 sets "12"x8


Wide grip pulldowns (same situation as cable rows)
2 sets "11"x8
"11.5"x8

Db curls
2 sets 40x8

Db hammer curls
2 sets 40x8

Concentration curls
2 sets 30x8

Cardio
35 min intervals stairsteppe 475 cal

I am feeling much better doing deadlifts and I now look foreward to them. Chins are also getting better. I think when I can do all 3 sets with at least 10 reps I will add weight. I didn't do shrugs b/c my grip was gone by the time I got to them. After deadlifts, chins and bb rows, holding on for the rest of the workout was hard enough. I think I'll start using my straps for shrugs(I know everyone hates them, but you gotta do what you gotta do).

[AdmiralDan]

Well, I have come to a hard decision, some may say that I am quitting but I don't care. Being in college and eating at the dorms makes it rather difficult to monitor my calories. I have decided to wait to cut until I am home over the summer. It will be easier for me to monitor my portion size and calories. I will also be able to eat more real meals instead of makeshift meals here in college. It took a lot of thinking and debating, but I think it would be best. I'm not going to start eating only crap, but I am going to eat more and once in a while eat those things I miss, like ice cream.

[AdmiralDan]

Yesterday's workout
3-3.5 mile run 25-30 min

Today's Workout
weight: 183.5
Chest/Tri
Flat BB Bench
195x8
200x8-pr
205x8-pr

Incline Db Bench
3 sets 70x8,7,7

Flat Db Bench
80 2x7,5

Weighted Dips
BW+45x8
BW+45x6
BW+45x6 DS BWx8

Flies
40 2x8

Lying Db Extensions
30 3x8

Cable Pushdowns(different machine)
"6"x8
"6.5" 2x8

I was going to do cardio but I didn't feel right. After setting those bench pr's, I just didn't feel right. It may have been from running last night and not really getting any carbs in. After my run, I had a shake and went to bed. Then oats for breakfast. I think from now on, I will avoid doing cardio the night before lifting and hopefully that will help.

[SW]

Good job on the pr's!!!!!!!

[AdmiralDan]

SW: thanks

Today's workout
Weight 182
Legs/Shoulders/Abs
ATF Squats
205x8
215x8
225x6-pr

Straight Leg Deadlifts
195 3x8

Seated Calf Raises
155 2x12,15
160x12

Leg Curls
150 3x8

1 Leg Leg Extensions
125x8
134x8
140x8

Arnold Press
55 3x8,7,4

Bentover Db Lateral Raises
25 3x10

Upright Rows
105x8
115 2x8

Ab Machine
145 3x15

Medecine Ball Twists Superset
18lb ball 3x25
With Reverse Crunches
3x25

ATF squats went very well again. Arnolds didn't go quite as well. I am wondering how much my from delt is worked in my chest routine. It seems that it is the limiting factor in my overhead pressing, I guess we'll have to see how things go. I am pleasantly suprised how low my weight is. I expected it to be considerably higher.

[SW]

Good job on those pr's. Don't worry about the arnold press, I myself had some problems last workout. Bad days, good days, bah.

[AdmiralDan]

SW, thanks. i wasn't too worried about the arnold press stuff, i just would have prefered 3 good sets. life goes on

Today's workout
Pt
then a 20 minute run

did some intervals pushups, crunches, all they same bs at pt, but the run afterwards finished me off as far as cardio for the day

[AdmiralDan]

Today's Workout
30 mins stairstepper intervals 415 cals

[AdmiralDan]

Today's workout
weight 185
Back/Bi's
Deadlift
8x275
8x205
8x315-pr

Chins
BWx10
BWx8
BWx5.5

Bent over rows
6x185(not so great form)
2 sets 8x165


Cable rows(machine just has numbers not weight)
3 sets "12"x8


Wide grip pulldowns (same situation as cable rows)
3 sets "11"x8


Db curls
2 sets 45x86
Db hammer curls
2 sets 45x6

Concentration curls
2 sets 30x8

Cardio
30 min intervals stairsteppe 415 cal

Doing deadlifts felt great, but after that, it seemed lke I lacked the strength to do chins and bentover rows. I guess I just need to keep pushing myself. Mabye i'll try resting a little more between deads and chins and see if that makes a difference. Once I got to cable rows, my strength was back though. Oh well, you win some you lose some.

[AdmiralDan]

Today's Workout
weight: 184
Chest/Tri
Flat BB Bench
195x8
200x8
205x6

Incline Db Bench
3 sets 70x8,8,7

Flat Db Bench
80 2x8,7

Weighted Dips
BW+45x8
BW+45x7
BW+45x6 DS BWx7

Flies
40 2x8

Lying Db Extensions
30 2x8

Cable Pushdowns(different machine)
"9.5" 2x8

Cardio
30 minute run, 3.7 miles

There was noone in the gym, so I couldn't get a spot for bench. I don't think I would have been able toset a pr, but I may have been able to match it. No big deal though.

[AdmiralDan]

Today's workout
Weight 183
Legs/Shoulders/Abs
ATF Squats
205x8
225x8
245x6-pr

Straight Leg Deadlifts
195 3x8

Seated Calf Raises
160 3x12

Leg Curls
150 3x8

1 Leg Leg Extensions
140 2x8
then 2 Leg Drop Set
140x25, 110x15, 80x15

Arnold Press
55 3x6

Bentover Db Lateral Raises
30 3x10

Upright Rows
115x8
120 2x8

Ab Machine
150 2x15
155x15

Medecine Ball Twists Superset
25lb db 3x20
With Reverse Crunches
3x25

I put a plate under my feet for SLDL but i'm not sure how much it changed things. I'll see tommorrow when i get up and try to walk around. I also tried doing arnold press first, which helped me to be consistent but not as strong as I had hoped. I may have to adjust my routine so that I am not doing chest and then shoulders the next day.

[LadyLifter]

lookin' strong. Keep up the good work Admrial

[AdmiralDan]

LadyLifter: thanks. I'm actually rather suprised how many pr's I have been setting lately.

Today's Workout
3 mile run and then swim qual

Swim qual wasn't much but the run was nice(well at least as nice as a run can be).

[REFLUX]

haha hey wasup AdmiralDan!
how's that 6pack coming along?

keep it up man!! :D

[AdmiralDan]

REFLUX: it was coninig along alright despite my diet changes, but superbowl sunday may have set me back a little. no worries though. one day isn't enough to ruin anything.

Today's Workout
30 min stairstepper intervals 460 cal

[SW]

The pr disease infects all. No one who works hard can escape it! Sorry I haven't been in here lately, I just haven't seen your journal up. I will makea point to see it form now on, good stuff going on in here. Thsoe ATF squats sound fuuuun.

[AdmiralDan]

SW: Thanks but my pr's may be due to reintorducing deadlifts and starting ATF squats, but I guess we'll see as time goes on. I wouldn't complain if i pr'd every week.

Back/Bi's
Weight 185
Deadlift
315x8
335x8-pr
365x4-pr

Chins
BW 3x8,8,7

Bent over rows
165 3x8

Cable rows(machine just has numbers not weight)
"12"x8
"12.5" 2x8

Wide grip pulldowns (same situation as cable rows)
"11"x8
"11.5" 2x8

Db curls
2 sets 45x86

Db hammer curls
2 sets 45x6

Concentration curls
2 sets 30x10

Cardio
30 min intervals stairsteppe 415 cal

Deadlifts went alright. I was hoping to get 6 on my last set, but I barely locked out number 4. I tried to make chins 3 equal sets instead of a pyramid and it almost worked. BB rows were down again. I think going heavy on deadlifts is causing it, but since I feel that deadlifts are more beneficial, I guess I'll just have to put up with it. Oh and the weight thing, damn superbowl. Hopefully I'll be back around 183-184 on friday and not have set myself back at all. My current diet seems to be working rather well and I have been getting stronger. I think that if I make it back down to 180-181, that I'll add the EC stack I was considering and see where it takes me.

[LadyLifter]

I'm sure you'll have no problem getting back down in weight. You seem to have a good control on what you're doing; keep up the strong work and congrats on another PR :strong:

[SW]

Either way, deads were sweet bud.

[AdmiralDan]

Ladylifter: thanks and you were right

SW: thanks. i've been suprised as to how fast they have been going up. if only my bench was that way

Today's Workout
weight: 181
Chest/Tri
Flat BB Bench
195x8
200 2x6

Incline Db Bench
3 sets 70x8,8,8

Flat Db Bench
80 2x8,8

Weighted Dips
BW+45x8
BW+45x8
BW+45x8

Flies
40 3x10,10,8

Lying Db Extensions
30 2x10

Cable Pushdowns(different machine)
"10" 2x8

Cardio
30 minute run, 3.9 miles

For some reason, my bench was down again this week. I'm not sure what is going on but I'll give this a try again next week and if it happens again, something will change for sure. On a brighter note, my weight is back down to 181 so things are looking up in that area.

[AdmiralDan]

Today's workout
Weight 180.5
Legs/Shoulders/Abs
ATF Squats
225x7*
245x7
255x6-pr

Straight Leg Deadlifts
205 3x8

Seated Calf Raises
160x12
165x15

Leg Curls
150x8
155 2x8

1 Leg Leg Extensions
140 3x8

Arnold Press
55 3x8,8,6

Bentover Db Lateral Raises
25 3x10

Upright Rows
115x8
120 2x8

Ab Machine
155 3x15

Medecine Ball Twists Superset
25lb 3x20
With Reverse Crunches
3x25

*-I got 7 reps easy and I went down for number 8 and things got crazy. I must have been leaning too far back because I felt my body start to tip back so I just sat and let the rack catch the bar. I pinched my pinkie gashed it pretty well. It was definately a scary moment. Luckily no serious damage and I was able to continue on.

The rest of the workout was a little shaky. I did arnold's first again and they went pretty well. After messing up on my first working set of squats, I got some tape, taped my finger up, and got back to work. My weight didn't really go down on anything but nothing felt like it should. I think my nerves were a little shaky from messing up on squats. I think I am going to change my routine and do shoulders with chest and tri's; making my workout a push, pull, legs split. I'll try that out for a couple weeks and see how it goes.

[SW]

[QUOTE=AdmiralDan]SW: thanks. i've been suprised as to how fast they have been going up. if only my bench was that way[QUOTE]

Yeah, that would be sweet :p

[AdmiralDan]

Today's Workout
Weight 187
PT
24 min run

Pt was alright but as usual not enough so I went for a run. I wanted to run for 30 minutes but had to stop to take a ****. No big deal.

I had another cheat day yesterday and like last week it was more of a feast of junkfood. It was somewhat of an experiment. I made great progress last week after eating like crazy on superbowl sunday and I wanted to see if it would work again(sort of like described in the "shoud I cheat on weekends" sticky. I alo had a bunch of choclates from relatives for valentines day so I figured I should eat them. We'll see how things go.

[pruneman]

Pt was alright but as usual not enough so I went for a run. I wanted to run for 30 minutes but had to stop to take a ****. No big deal.

Yup...that's what they all say.

JK man. There is nothing worse than trying to run when nature's calling. I appologize for my crude entrance into your journal :p

[SW]

Hey, sometimes I stop in between squat sets to take a ****. Some things loosen you up. Now that I've disgusted most of you:

I could never run close to 24 minutes, I salute you!

[LadyLifter]

what kind of distance did you run in that 24 minutes? just curious...good work none the less

[AdmiralDan]

Pruneman: its all good. i know it might sound like an excuse but i would rather have you thinking that i was making up an excuse than to have a brown trail of droppings to follow on the track

SW: i know what it is like to take a break but mine usually come during deadlifts. i try to go beforehand though

LadyLifter: at least 2.5 miles. probably closer to 3 but i run on an indoor track at one of the rec buildings at school and it is 1/10 mile. i have trouble counting all those laps sometimes, like tonight

Today's Workout
30 min run

I don't know how far, I just put on my headphones and ran. I hate to say it but that run actually felt good.
(bows head in shame and heads to shower)

[SW]

Who cares if ya didn't keep track, ya ran for 30 minutes dammit :)

[LadyLifter]

that run actually felt good.

*and there was much rejoicing*

YAY!!! The Admiral is becoming a runner...welcome to the Dark Side of the Force ;)

[AdmiralDan]

SW: Its not that much. I'm sure that you'll be doing some running on your cut and you'll realize that 30 minutes isn't that bad.

Ladylifter: Don't get your hopes up too much. I don't turn that easy.

Today's workout
weight 184
Back/Bi's
Deadlift
315x8
335 2x6,3

Chins
BW 3x8

Bent over rows
165 3x8

Cable rows(machine just has numbers not weight)
"12.5"x8
"13" 2x8

Wide grip pulldowns (same situation as cable rows)
3 sets "11.5"x8

Db curls
2 sets 45x86

Db hammer curls
2 sets 45x6

Concentration curls
2 sets 35x8

Cardio
30 min easy run

I forgot my straps so deadlifts were below acceptable. My grip has always been a factor and forgetting my straps killed me today. Everything else went fine. I took the run nice and slow and it was easy. Hopefully I didn't make it too easy.

[LadyLifter]

just wait young grasshopper...you will soon learn the ways of the force

[AdmiralDan]

Ladylifter: I think not.

Today's Workout
weight: 182.5
Chest/Shoulder/Tri
Flat BB Bench
195 3x8


Incline Db Bench
75 3x8

Flat Db Bench
85 2x6

Weighted Dips
BW+45 3x8


Flies
45 2x8

Db Overhead Press
55 3x8,6,6

Db Lateral Raises Superset with Bentover Lateral Raises
25 2x8

Lying Db Extensions
35 2x8

Cable Pushdowns
"10" 2x8

Cardio
30 min run

It felt a little better doing shoulders with chest and tri's. I guess we'll see how things turn out.

[LadyLifter]

I think so Admiral...just keep running :)

good workout none the less soon-to-be-runner

[AdmiralDan]

Ladylifter: thanks, but i must reject your offer to be a runner

Today's workout
Weight 180.5
Legs/Shoulders/Abs
ATF Squats
235x8
245x6
225x6*

Straight Leg Deadlifts
205 3x8

Seated Calf Raises
165x15
170 2x12

Leg Press Machine for Calfs
260x15
310 2x15

Leg Curls
155 3x8

1 Leg Leg Extensions
140x8
145x8
2 leg drop set
140x25 100x20 50x20

Ab Machine
155 3x15


Medecine Ball Twists
25lb 3x25

Reverse Crunches
3x25

Decent workout overall. I wanted a little more calf work so I added the leg press stuff. I had someone look at my form on squats and I wasn't quite going ATF. I was somewhere between ATF and paralell. My last set I sat in the hole for a second or two to make sure I was ATF. I think that is the way I'll do it from now on. I also played a little basketball, but doing any kind of running after legs is not a good idea. I beat my girlfriend 11-0(big suprise), but it was a good time.

[AdmiralDan]

Today's workout
Weight 187
PT and a 20 min run

PT was actually a good workout. I was pleasantly suprised. Afterwards I went for only a 20 minute run. Yesterday was another cheat day, a little cleaner than usual, but still enjoyable. The next two weeks will be clean though. I am going to Georgia with my girlfriend for spring break and we'll be staying with one of her friends. That means I can finally cook some good, clean food. We'll see how things go being clean for 2 weeks and see what I want to try dietwise after that.

[AdmiralDan]

Today's workout
Weight 187.5
30 min run and 15 min walk

Running sucks. Thats right Ladylifter,I hate running. Anyway, it was alright. Tommorrow is back and I think I am going to skip cardio and do another lifting session on friday so that I can get legs in before I leave.

[AdmiralDan]

Today's workout
weight 184
Back/Bi's
Deadlift
315x8
345x8-pr

Chins
BW 3x8,8,7

Bent over rows
165 3x8

Cable rows(machine just has numbers not weight)
"12.5"x8
"13" 2x8

Wide grip pulldowns (same situation as cable rows)
3 sets "11.5"x8

Db curls
45 2x6
Then drop set
30x12 25x6

Cardio
20 min easy run

I stopped my run a little early. My right calf hurt everytime I took a step. I don't think it is anything serious but I wanted to cut the run a little short and let it rest a couple days. Also, I only did 2 sets of deadlifts to save my back. Normally I get 3 full days rest between back and legs, but it will be shorter this week and I would rather save a little and have a good leg workout than a good back workout.

[REFLUX]

Deadlift
345x8-pr

Congrats on the PR AdmiralDan!!!

:thumbup:

[SW]

2x45x86???? I don't comprende.

[LadyLifter]

...Thats right Ladylifter,I hate running...

Just admit it...you like running ;) good work none the less Admiral

[AdmiralDan]

Reflux: Thanks. Keep at it and someday you'll be deadlifting numbers just like mine.

SW: Sorry, I fixed it.

Ladylifter: I don't like running. It was a one time fluke. I would rather study for an exam than run. Well mabye I like it better than studying, but there are many things that I would rather do.

Today's Workout
weight: 182
Chest/Shoulder/Tri
Flat BB Bench
200 3x8,7,6

Incline Db Bench
75 3x8

Flat Db Bench
85 2x7,6

Weighted Dips
BW+50 3x8,8,7


Flies
45 2x8

Db Front Raises
30 3x8,10,10

Db Lateral Raises Superset with Bentover Lateral Raises
25 2x8

Lying Db Extensions
35 2x8

Cable Pushdowns
"6"x8
"6.5"x8

No cardio today since I am going to do legs and abs tonight. The front raises felt great. I think I am going to start a new routine when I get back from spring break. Nothing drastic but I'll look at how things felt and how my body progressed and change a few things. All of the overhead press benches and machines were being used, so I did front raises.

[AdmiralDan]

Today's workout (again)
Weight 185
Legs/Shoulders/Abs
ATF Squats
225 3x6

Straight Leg Deadlifts
205 3x8

Seated Calf Raises
170 3x12

Leg Press Machine for Calfs
3 sets 12

1 Leg Leg Extensions
145 2x8
2 leg
280x8

I started working out and when I got done with SLDL's, they made an announcement about closing the gym in 15 minutes. I got as much done as I could. In my rush, I had to use a different machine for leg press calf extensions and didn't pay attention to he weight. I just chose a weight that was heavy and went for 12 reps. I leave tommorrow for Georgia, so I'll be back in a week. Until then, mabye a couple cardio sessoins and getting some sun. Other than that, hopefully my diet will be decent.

[AdmiralDan]

Todays Workout
PT

PT was harder than usual. I ran a couple times over break but that was it. I think that may be part of my problem at PT. I ate decently over break but I discovered a place called Cold Stone and that killed me. I went there 3 times over break. I'll find out tommorrow where my weight is at, but I'm pretty sure it is going to be a lot higher than when I left. On a brighter note, I was able to do some cooking for myslef over break which was great. Living in an apartment next year will make eating healthy a lot easier. No extra running today. I want to give my body a chance to get back into things.

[SW]

Good to see you back.

[AdmiralDan]

SW: Thanks, and its good to be back.

Today's workout
weight 185.5
Back/Bi's
Deadlift
315x8
335x8
345x4

Pullups
BW 3x6

T-bar rows(weight is only what is added to the aparatus)
90x8
115x8
125x8

Cable rows(machine just has numbers not weight)
"12.5" 3x8


reverse grip pulldowns (same situation as cable rows)
3 sets "13.5"x8

Db curls
45x6
35 2x9

concentration curl
30 3x8,6,6

My strength seems down a bit but we'll see how the rest of the week goes. I am also working on seperating lifting and cardio to see if I can put more effort into my cardio.

[Focused70]

:hello:

I'll be watching with interest...

Stash

[SW]

Yeah, cardio and legs don't mix on the same day.

[LadyLifter]

cardio and legs are great together :D ~your resident runner :hello:

[AdmiralDan]

Soba: Thanks for stopping by. There isn't anything spectacular going on here. Just some hard work and some diet experimentation. Nice to have you here though.

SW: I can't do legs and cardio in the same day. It just doesn't work. I can barely walk back to my room after a good leg workout let alone cardio.

Ladylifter: Read above. Legs and running don't mix.

Today's workout
25 min run

It felt okay. I definately was able to put forth more effort for cardio by seperating it from lifting. I think I am going to do this from now on.

[AdmiralDan]

Today's Workout
weight: 181.5
Chest/Shoulder/Tri
Decline BB Bench
195x8
205 2x8

Incline Db Bench
75's 3x7,7,6

Flat Db Bench
85's 2x5,4

Flies
40's 2x10

Push Press
105 2x8

Db Lateral Raises Superset with front Raises
30's 2x6

CG BB Bench
135 2x8

Dips
BW 2x20,16

Cable Pushdowns
"9" 2x6

This workout felt pretty good but my muscles were definately getting tired towards the end. I think I'll give it a shot next week and see how it goes. Suprisingly, my weight is back down to where it was before spring break. It might even be a little lower tomorrow. I am going to do cardio later, assuming I have time. I have to go to Mil Ball and that may interfere with cardio.

[AdmiralDan]

Today's workout
Legs/Shoulders/Abs
ATF Squats
225 3x7

Straight Leg Deadlifts
205x8
215 2x8

Seated Calf Raises
170 3x15

Leg Press Machine for Calfs
335 3x12

1 Leg Leg Extensions
140x8
145x8
150x8

Ab Machine
155x15
160 2x15

Medecine Ball Twists
25lb 3x20

Reverse Crunches
3x25

Workout was pretty good. I decided to drop leg curls and add another quad exercise and I tried front squats but they didn't feel right. I'll figure something else to add. Mabye some hack squats. We'll see.

[AdmiralDan]

Today's Workout
PT

We had a mock PRT today, and I think I'll keep track of how I do on there here.
Pushups: 65
Situps: 87
Run: 10:30
Both pushups and situps are in two minutes and the run is 1.5 miles. Well the run is supposed to be 1.5 miles, but they keep changing the number of laps we are supposed to do so I'm not sure how far we end up running. I was still sore from friday's chest workout, so pushups were a little low. Normally they are somewhere between 75 and 80. I have an official PRT next week, so we'll see how I do then. Anyway, I had another cheat day yesterday, much cleaner than usual, but I still had my ice cream. I'll see how my body responds to it and take things from there.

[AdmiralDan]

Today's workout
weight 184
Back/Bi's
Deadlift
315x8
345x6
365x4
385x2-pr

Pullups
BW 3x7,7,5+2.5 cheating

T-bar rows(weight is only what is added to the aparatus)
125 3x8

Cable rows(machine just has numbers not weight)
"12.5" 3x8

reverse grip pulldowns (same situation as cable rows)
3 sets "13.5"x8

Db curls
40'sx8
35'sx10
30'sx12

concentration curl
30 3x6

Todays workout felt pretty good. I have decided to change my rep scheme for the big three from 3 sets of 8 to 8,6,4,2. I realized that whenever I change my routine, I change exercises but my rep scheme stays relatively the same. I want to see how my body responds to this rep scheme. All other exercises will be 3x8. Bench, of course, will hinge somewhat on getting a spot. Deadlifts felt better with this new rep scheme and hopefully next week I can pull 405x2.

[LadyLifter]

congrats on the PR :strong: keep up the good work Admiral! :)

[AdmiralDan]

Lady: Thanks and I plan on keeping it up

Today's Workout
weight: 181.5
Chest/Shoulder/Tri
Decline BB Bench
205x8
215x6
225x4
235x2

Incline Db Bench
75's 3x7

Flat Db Bench
85's 3x6,6,4

Flies
40's 2x10

Push Press
115 3x8

Db Lateral Raises
25's 2x10

Dips
BW 2x25,20

Cable Pushdowns
"9" 2x10

I changed the workout a bit and it felt great. Some of the bench stuff should be pr's but since it is decline, I'm not going to call them that. Things will be changing a lot next week. Our unit added another mandatory pt session, and that will effect my routine a lot. I decided to change to a full body routine. I have two of them, and I think I will do each once a week. I'm not completely done writing them up, but they'll be up next week. Also, now that my weigh in is done for ROTC, my diet may change a little. I'm considering bulking, but it will be a slow one, with one requirement being maintaining my current BF. I understand this will mean a very sloooow bulk but for me it is worth it. Cutting is one thing my body resists with all of it's power. I'm thinking bulking for a few months and then starting a more radical diet than I normally use to slim down. But I will leave that for later since nothing is certain right now and it is a long way away.

[SW]

Great job on the incline db's! Strong session today.

[AdmiralDan]

SW: Thanks. I love doing incline Db's.

Today's workout
Weight: 182
Legs/Shoulders/Abs
ATF Squats
225x8
245x6
265x4
285x2

Straight Leg Deadlifts
215 3x8

Seated Calf Raises
175 3x15

Leg Press Machine for Calfs
335x20
335+1incrementx15
335+2incrementsx15

1 Leg Leg Extensions
140x8
145x8
150x8

Ab Machine
160x15
165 2x15

Medecine Ball Twists
25lb 3x25

Reverse Crunches
2x25

This was one great workout. Squats went very well and I could barely walk afterwards. Unfortunately, things will be changing, but hopefully, squats will be this well on my new routine.

[LadyLifter]

no matter what your new routine you will still do well I'm sure. Mixing things up may even help you make more progress and stimulate your muscles some more. Good luck with the bulk and cut, no matter how slow, again its another area it sounds like you can handle well and make work for you no matter what

[AdmiralDan]

Ladylifter: Thanks for the encouragement. I really appreciate it.

Today's workout
Weight: 185
2 mile run

Also, I didn't post these last week, but I did 20 minutes on a stairstepper on Wednesday and 20 minutes on a treadmill on friday.

Run was pretty good. Had another crappy weekend of eating but that is pretty typical. I ordered some creatine over the weekend, so as soon as that arrives, I'll start taking it. I also got some dextrose to help shore up my post workout shake. I'm have my official PRT tommorrow and then on Wednesday, I start the new routine.

[AdmiralDan]

Today's Workout
PRT
Pushups: 82
Situps: 99
Run: 10:01

All of my scores were a lot higher than last week. Not having DOMS really helps. The run was a bit suprising. I didn't think I would improve that much, but I did. Though this went well, my hip has been hurting since last night. It hurts to walk and it hurt to run this morning. I think I am going to lift, but leave out legs for this week and jump on a bike for cardio. Hopefully next week I will be able to run again.

[AdmiralDan]

Today's Workout
Weight: 186

Squats
N/A

SLDL
N/A

BB Flat Bench
200 3x8,7,4

DB Incline Bench
75 2x8

T-Bar Rows(only weight that is added to the apparatus)
135x8
140x8

Pullups
2x6

Push Press
115x8
125x8

Seated Calf Raises
180 3x15

DB Curls
45 2x8

Tricep Pushdown(machine has numbers, but not weight)
"9"x10
"10""x8

Weighted Decline Situps
25lb Plate 2x12

So far, I really like these full body workouts. I had plenty of energy for every exercise. I didn't do legs because of my hip; it felt much better today but I wanted to let it rest up. BB bench was a little hard but I think it was the slight DOMS I had from yesterday. Next week should be better. I feel so pumped after this workout. I can't wait to hit the gym again.

[LadyLifter]

careful with your hip...but good job on everything else. I'm glad to see the full body workouts are working for you so far :D

[REFLUX]

Looking great AdmiralDan!
btw, what happened to your hip?
Hope it heals soon :)

[AdmiralDan]

Ladylifter: No worries about the hip. It is feeling much better.

Reflux: I hurt it a couple days ago, but I think it is all better now.

I ran Thursday for 20 minutes and Friday for 15 minutes.

Today's Workout
Weight: 185

Deadlifts
N/A

Leg Extensions
N/A

Decline BB Bench
205 3x8

Flat DB Bench
85 2x8,7

1 Arm DB Rows
85 2x8

Chins
BW 2x9,6

DB Lateral Raises
25's 2x10

DB Front Raises
30's 2x10

Bentover DB Lateral Raises
20's 2x10

BB Curl
75x8
85x8

Dips
BW+45x12
BW+55x10

Ab Machine
160x20
165x15

Leg Press Calf Extensions(Has numbers, not weight)
22x15
24 2x15

I left out the lifts that involved legs in order to make sure my hip is fine. I ran earlier this week and my hip hurt a little both times, but it did not hurt to walk afterwards like it did when it first started hurting. I think it is recovered, as much as it will without taking some time off, so next week I will be doing legs. My workouts will be a little longer, making them take between 60 and 75 minutes, but I don't think that will have much, if any, effect on my workouts.

[AdmiralDan]

Today's workout
Cardio
2 miles at 6:58 pace

Yesterday's workout
PT

Both days felt pretty good. I am really likeing bulking but I can already tell that I have lost some definition. My bulk won't be the cleanest in the world, but I can handle it. We'll see how much I put on over time and decide to cut based on that. I started taking the creatine last week. I also used that dextrose in my PWO shake, and I definately like it. I felt ready to go again after I got done drinking it. And it tasted great with all that dextrose in it.

My cardio plan is to do some sort of cardio 4 times a week, just to keep in shape. Twice a week, I will work on my 2 mile pace. I figure if I get used to running a fast paced 2 mile, when I come to a PRT, I will be able to run the 1.5 miles at least at that pace and be able to push it out the last lap.

[AdmiralDan]

Today's Workout
Weight: 187.5

Squats
225x8
235 2x8

SLDL
215x8
225x7

BB Flat Bench
200 3x8,8,6

DB Incline Bench
80's 2x7,6

T-Bar Rows(only weight that is added to the apparatus)
140 2x8

Pullups
2x6,5

Push Press
125x8
135x8

Seated Calf Raises
180 3x15,12,12

DB Curls
45 2x10,8

Tricep Pushdown(machine has numbers, but not weight)
"10""x8
"10.5"x8

Weighted Decline Situps
25lb Plate 2x12

Today's workout felt great. Squats and incline db bench felt especially good today. I can't wait to work out again. If these full body workouts keep going this well, I will go with 3 full body workouts a week to start the summer, and if I need more recovery time, I'll cut it back to 2, but I love these workouts.

[LadyLifter]

good to hear that you are enjoying the full body workouts so much. Don't worry about losing your definition...I'm sure that once you cut again later your progress will glow...good work and keep it up Admiral!

[AdmiralDan]

Ladylifter: Thanks and I hope you are right. I love bulking, but I can't wait to be lean.

Today's Workout
Weight: 186.5

Deadlifts
315x8
335 2x7,4

Leg Extensions
260x8
245x8
260x8

Decline BB Bench
215 3x8,8,6

Flat DB Bench
85 2x8,6.5

1 Arm DB Rows
90 2x8

Chins
BW 2x8,6

DB Lateral Raises
25's 2x10

DB Front Raises
30's 2x10

Bentover DB Lateral Raises
20's 2x10

BB Curl
85 2x8

Dips
BW+55x10
BW+65x8

Ab Machine
170x20
175x15

Leg Press Calf Extensions
360x15
410 2x12

Deadlifts felt pretty good to start, but didn't feel right and I struggled with the last set. I think I'll go with lower reps for deadlifts because my body seems to take them better. The rest of the workout went pretty well. It took a little over an hour, but none of my lifts suffered. I missed a couple cardio days because I had to go home for an interview, but they are not that important. I'll run tommorrow and call it a week.

[AdmiralDan]

Today's Workout
2 mile run 6:58 pace

Yesterday's Workout
PT

I didn't end up running on sunday, but I made it a point to run today. Things have been pretty busy with classes, but I am going to make sure to get my running in.

[LadyLifter]

really nice running pace there Admiral...wow! :)

[AdmiralDan]

Ladylifter: Thanks, but it's not that fast. Hopefully, by the end of the summer I will be down around 6:30 miles.

Today's Workout
Weight: 189.5

Squats
225 3x8

SLDL
225 2x8

BB Flat Bench
200x8
205x7

DB Incline Bench
80's 2x8

T-Bar Rows(only weight that is added to the apparatus)
140 2x8

Pullups
2x8,7

Push Press
135x8
145x8

Seated Calf Raises
180 3x15

DB Curls
50 2x6

Tricep Pushdown(machine has numbers, but not weight)
"10.5" 2x8

Another fun workout. I paused for a one count at the bottom of the squats and I really liked it. I think I was using a little bit of a bounce effect before. I'm planning on keeping the pause when I do squats.

[AdmiralDan]

Todays Workout
2 miles 6:58 pace

Yesterdays Workout
15 minute run

I hate running, but at least I'm running a lot less than when I was cutting.

[AdmiralDan]

Today's Workout
Weight: 188

Deadlifts
315x6
335x6
355x6

Leg Extensions
260x8
275x8
290x8

Decline BB Bench
215 2x8

Flat DB Bench
85 2x8

1 Arm DB Rows
90 2x8

Chins
BW 2x10,6

DB Lateral Raises
25's 2x10

DB Front Raises
30's 2x10

Bentover DB Lateral Raises
20's 2x10

BB Curl
85x8
90x6

Dips
BW+65x10
BW+75x8

Ab Machine
170x20
175x15

Leg Press Calf Extensions
410 3x15

Pretty good workout. Not much else to say.

[AdmiralDan]

Today's Workout
Weight: 189.5

Squats
230 3x8

SLDL
225 2x8

BB Flat Bench
205 2x8

DB Incline Bench
85's 2x6

T-Bar Rows(only weight that is added to the apparatus)
140 2x8

Pullups
2x8,7

Push Press
145 2x8

Seated Calf Raises
180 2x15

DB Curls
50 2x8,6

Tricep Pushdown(machine has numbers, but not weight)
"10.5" 2x8

Ab Machine
170x20
175x15

This workout was a little different. I had to wait to do squats and sldl's because some guy was in the power rack, so i did them after chest and back stuff. After squats, my heart rate was flying. I did sldl's and then took a couple minute break. After push press, my heart rate was flying again, so I took another break. My heart finally settled down and I was able to finish my workout. I also did not run Monday or Tuesday. We had PT but it was a piss test, so I did a bunch of pushups and stuff, but no cardio and I had to write a paper Tuesday and didn't make it to the gym. No big deal though.

[AdmiralDan]

Today's Workout
2 mile run

Yesterday's Workout
Run-Don't know how far or for how long.

I'll run again on sunday to make up for lost cardio sessions and hopefully I'll be back on track next week.

[AdmiralDan]

Today's Workout
Weight: 192

Deadlifts
335x6
345x6
365x6

Leg Extensions
290x8
305x8

Decline BB Bench
215 2x8

Flat DB Bench
90's 2x8

1 Arm DB Rows
90 2x8

Chins
BW 2x8,7

DB Lateral Raises
30's 2x8

DB Front Raises
35's 2x8

Bentover DB Lateral Raises
25's 2x8

BB Curl
85 2x8

Dips
BW+75x10
BW+80x7

Ab Machine
175x20
180x15

Leg Press Calf Extensions
410x15
435 2x15

Really good workout. Deads went better than expected and the 90's for DB bench were a lot easier than I expected. Chins were poor again. I don't know what it is, but my chins and pullups fluctuate a lot from week to week.

[AdmiralDan]

Today's Workout
5K 23:13

Our battalion sponsored a 5K so I ran it. I hate running.

[AdmiralDan]

Today's Workout
Weight: 190.5
Squats
235 3x8

SLDL
185 2x8

BB Flat Bench
210 2x8,6

DB Incline Bench
85's 2x8,6

T-Bar Rows(only weight that is added to the apparatus)
145 2x8

Pullups
2x8,blah

Push Press
150 2x8

Seated Calf Raises
185 2x15

DB Curls
50 2x7

Tricep Pushdown(machine has numbers, but not weight)
"10.5"x10
"11"x8

Ab Machine
175x20
180x15

Pretty good workout again. I went lighter on SLDL's because I realized I was rounding my back and I wanted to make sure that I had good form this time. I'll slowly work my way back up in weight, making sure my form is good.

[SW]

Hey, props on the good form deal. Form always before weight, but you obviously know that, smart guy ;)

[AdmiralDan]

SW: I just wish that I would have had proper form from the begining. I really felt it in my hams yesterday.

Today's Workout
2 mile run 6:48 pace

I hate running.

[LadyLifter]

nice pace there Admiral...your lifting is doing really well! Keep up the awesome work :D

[AdmiralDan]

LadyLifter: Thanks, but I would prefer to have no pace at all. I can't stand running, but I have to keep my runtime down.

Today's Workout
Weight: 193.5

Deadlifts
345x6
365 2x6,4

Leg Extensions
305 2x8

Decline BB Bench
220 2x8,6

Flat DB Bench
95's 2x7,6

1 Arm DB Rows
95 2x8

Chins
BW 2x8,7

DB Lateral Raises
30's 2x8

DB Front Raises
35's 2x8

Bentover DB Lateral Raises
25's 2x8

BB Curl
85 2x8

Dips
BW+802x10,7

Ab Machine
175x20
180x15

Leg Press Calf Extensions
435 2x15

Pretty good workout again. I'll Lift once next week and take about a week off, then find a gym for the summer. I think this comes at a good time because my body is starting to feel beat up and needs a break. I'll try doing a little bodyweight stuff while not lifting just to keep my muscles moving. Time for the draft. Hopefully the 49ers won't **** up too bad with the number one pick.

[AdmiralDan]

Ran a couple times earlier this week. Once for about 15-20 minutes and another for about 5-10 minutes. I had to stop becuase of pain in my calves.

Today's Workout
Weight: 193
Squats
240 3x8

SLDL
190 2x8

BB Flat Bench
210 2x8,7

DB Incline Bench
90's 2x5 (accidentally went up this week)

T-Bar Rows(only weight that is added to the apparatus)
145 2x8

Pullups
2x8,5.5

Push Press
150 2x8

DB Curls
50 2x8,6

Tricep Pushdown(machine has numbers, but not weight)
"11" 2x8

Ab Machine
180x20
185x15

Decent workout. I accidentally went with 90's instead of 85's for incline db bench. Other than that, pretty good workout. I'll be off until monday or tuesday, then I'll check out a couple local gyms. After that, I'll start my summer routine.

[LadyLifter]

nice solid workout..even if you did accidently bump up weight..keep it up Admiral!

[SW]

Impressive deads + incline db's! You're a strong dude, esp. for 190! So, are you gonna take a week or so off to get rejuvanated and updated and such?

[AdmiralDan]

SW: Thanks and yeah, I took a couple days off and now I'm back at it.

Today's Workout:
Similar to the last one I did but at a new gym, so I didn't keep track of numbers.

I am going to try another gym later this week and then decide which I will use for the summer. Starting next week I'll be recording weights and reps.

[AdmiralDan]

Today's Workout
Weight: 198 (new scale)

ATF Squat
235 3x8

SLDL
185x8
195x8

Flat BB Bench
205 2x8,7

Incline DB Bench
75's 2x7

Supported Row
120x8
115x8

Reverse Grip Pulldown
160 2x8

DB Shoulder Press
50's 2x8

Cable Crunch
100x20
150x20

Standing Calf Raises
200 2x15

Good workout. I'm going to see what happens when I take out direct arm work. The dumbells at my new gym are all metal instead of the rubber coated plates that my old gym used, so they feel a little different. Hopefully after a couple weeks, I will get my strength back.

[SW]

The new db's just take some getting used to. The volume looks nice in here though man, keep at it!

[AdmiralDan]

SW: Thanks, but I'm nowhere near your strength yet.

Today's Workout
Weight: 200

Leg Press
490x8
540 2x8

Standing Leg Curl
40 2x8

Decline Bench
215 2x8

DB Flat Bench
80's 2x8

Bentover Underhand Row
175 2x8

Pulldown
140x8
150x8

Machine Shoulder Press
100x8
110x8

Calf Raises
135 2x15

Cable Crunches
100x15
110x10

Pretty good workout. I need to find somethign else for abs though. I at least found a different stack that goes higher. I think the last one was only half of what it said it was.

[LadyLifter]

nice work Admiral...I'm sure your strength will come back stronger than it was before...keep with it

[AdmiralDan]

Ladylifter: Thanks and I hope you're right. These new dumbells feel akward for all of the pressing movements I do, so the sooner I am comfortable with them the better.

Today's Workout
Weight: ?(Forgot to check)

Deadlift
315x6
335x6
345x6

Leg Ext
200x8
220x8

Leg Curl
Not Much

Incline Bench Press
175 2x8,6

Weighted Dips
BW+70x8
BW+80x8

1 Arm DB Rows
85 2x8

Neutral Grip Pulldowns
150x8
160x8
170x8

Arnold Press
50'sx8
55'sx8

Standing Calf Raises
180x20
200x18

Pretty good workout. I used chalk for the first time and I had no grip problems while deadlifting. It works just as well if not better than straps. The lying leg curl is broken at my gym so I tried a hammer strength leg curl thing and it sucked. I need to find something else for next week. Incline bench felt uncomfortable, so I think I'll replace that with something as well.

[SW]

Personally, incline bench sucks ass. I just despise it.

You have some really nice sessions here man. I hope you just keep pumping these sessions in here. Db press and legpress are both :thumbup:

[LadyLifter]

nice work Admiral...I'm adjusting to different weights right now too so that was a little weird but I know you can make this work...nice session as always!

[AdmiralDan]

SW: Yeah, they do really suck; hence me dropping them.

LadyLifter: Thank you and I'm already starting to feel a little better with the new weights.

Today's Workout
Weight: 200.5

ATF Squat
240 2x8

SLDL
195x8
205x8

Flat BB Bench
205 2x8,6

Incline DB Bench
75's 2x7

Supported Row
115 2x8

Reverse Grip Pulldown
170 2x8

DB Shoulder Press
55's 2x8

Cable Crunch
100 2x15

Standing Calf Raises
200x20
220x15

Decent workout. I only got 2 sets of squats because I was dead afterwards. My lower back was killing me. I spent 4 hours a day the past two days driving and it hurt my back. Hopefully I will be fine after resting my back up.

[SW]

Have you ever heard the theory that says if you do deads and squats on the same day, you have to do them in a certain order or else you're ****ed? I forgot which order, someone here probably knows. Just crossed my mind when I looked at your workout. I see you're 200 today, feeling large? :)

[LadyLifter]

Congrats on moving up in weight...looks like the slow bulk is working well for you. Hope your back feels better soon! :( Nice session Admiral!

[AdmiralDan]

SW: I think it is squats first. If you do deads first, your back will be fried and your form on squats will most likely suffer.

Ladylifter: Thanks, and it is going alright. It changed to more of a quick bulk when I came home and I started eating everything I saw.

Today's Workout
Weight: 196(wtf)

Leg Press
540x8
5802x8,12

Standing Leg Curl
50 2x8

Decline Bench
215 2x8

DB Flat Bench
80's 2x8

Bentover Underhand Row
175x8
135x8(changed my angle so that it is hitting my back better)

Pulldown
150x8
160x8

Overhead BB Press
95x8
105x8

Seated Calf Raises
135 2x20,15

[AdmiralDan]

Today's Workout
Weight: 200.5

ATF Squat
240 2x8

SLDL
205 2x8

Flat BB Bench
205 2x8

Incline DB Bench
75's 2x8

Supported Row
117.5 2x8

Reverse Grip Pulldown
180 2x8

DB Shoulder Press
60's 2x8

Standing Calf Raises
220 2x20,15

Pretty good workout. Took everything out of me, and now I think it is time for a nap.

[LadyLifter]

nice w/o Admiral!

[AdmiralDan]

Ladylifter: Thanks

Send a message via AIM to AdmiralDan

SW: I think it is squats first. If you do deads first, your back will be fried and your form on squats will most likely suffer.

Ladylifter: Thanks, and it is going alright. It changed to more of a quick bulk when I came home and I started eating everything I saw.

Today's Workout
Weight: 201

Leg Press
580x8
630 2x8,9

Standing Leg Curl
50 2x8

Decline Bench
220 2x8

DB Flat Bench
80's 2x8

Bentover Underhand Row
145x8

Pulldown
160 2x8

Overhead BB Press
105x8
115x8

Seated Calf Raises
140 2x15

[AdmiralDan]

Today's Workout
Weight: ?(Forgot to check)

Deadlift
345x6
365x6
375x4

Leg Ext
220x8
240x8

Lying Leg Curl
110x8
120x8

Flat Bench Press
210 2x8,6

Weighted Dips
BW+80x10
BW+90x6

1 Arm DB Rows
85 2x8

Neutral Grip Pulldowns
160x8
170x8

Arnold Press
60's 2x8

Standing Calf Raises
240 2x15

I had to rush the calf raises so they weren't the best, but overall a pretty good workout.

[AdmiralDan]

Today's Workout
Weight: ?(forgot to check)
ATF Squat
245 2x8

SLDL
215x8
225x8

Flat BB Bench
210 2x8

Incline DB Bench
80's 2x8,6

Supported Row
120 2x8

Reverse Grip Pulldown
190 2x8

DB Shoulder Press
65's 2x8,7

Standing Calf Raises
240 2x20,15

Pretty good workout.

[AdmiralDan]

Today's Workout
Weight: 198(wtf)

Leg Press
630x8
670 2x8,10

Standing Leg Curl
50 2x8

Decline Bench
225 2x8

DB Flat Bench
85's 2x8,7

Bentover Underhand Row
145x8
150x8

Pulldown
170 2x8

Overhead BB Press
115x8
125x8

Seated Calf Raises
145x15
155x15

This was by far the best workout of the summer. Leg press went very well as did decline bench and flat db bench. I was so stoked to finally get 2 plates on some sort of benching exercise. Hopefully, I can hit 2 plates on flat bench before I start cutting in July.

[LadyLifter]

nice work Admiral...what happened with your weight?

[SW]

Hey, congrats on the 2 plates! Everything looks great.

[AdmiralDan]

Ladylifter: Thanks. I don't know. I am eating like crazy and still not gaining. I hate it.

SW: Thanks.

Deadlift
345x6
365x6
375x6

Leg Ext
240x8
260x8

Lying Leg Curl
120x8
130x8

Flat Bench Press
215 2x7,6

Weighted Dips
BW+90 2x8,6

1 Arm DB Rows
90 2x8

Neutral Grip Pulldowns
170 2x8

Arnold Press
65's 2x6,4

Standing Calf Raises
260 2x20,15

Pretty good workout again. I am going to drop down in weight for the Arnold presses to make sure that form it spot on.

[AdmiralDan]

Today's Workout
Weight: ?(forgot to check)
ATF Squat
245x8
225 2x8(new stance)

SLDL
225 2x8

Flat BB Bench
215 2x8

Incline DB Bench
80's 2x8

Supported Row
122.5 2x8

Reverse Grip Pulldown
200 2x8,6

DB Shoulder Press
65's 2x8,7

Standing Calf Raises
260 2x20,15

Pretty good workout. Tried a new squat stance to go lower and I will stick with that.

[SW]

Feel a different DOMS with the new squat stance?

[AdmiralDan]

SW: Acutally I had no DOMS from the new squat stance. I haven't gotten much in DOMS this summer. The only leg DOMS were from leg press. I'm not complaining though.

Today's Workout
Weight: Forgot to check

Leg Press
670 2x8
720 2x8,10

Standing Leg Curl
50 2x8

Decline Bench
230 2x8

DB Flat Bench
85's 2x8

Bentover Underhand Row
155 2x8

Pulldown
180 2x8

Overhead BB Press
125x8
135x8

Seated Calf Raises
160 2x15

Pretty good workout.

[LadyLifter]

nice work Admiral...how's your strength feeling on the bulk so far?

[SW]

Good session man. Lookin' good.

[AdmiralDan]

Ladylifter: Thanks and my strength is going up and up. Hopefully, by the end of next week I'll be at 2 plates per side for flat bench. Pretty much everything other than squats has gone up dramatically.

Nick: Thanks.

Today's workout:
Weight: 203

Deadlift
345x6
365x6
385x5

Leg Ext
260(stack) 2x8

Lying Leg Curl
130x8
140x8

Flat Bench Press
220 2x8,7

Weighted Dips
BW+90 2x8

1 Arm DB Rows
95 2x8

Neutral Grip Pulldowns
180 2x8

Arnold Press
55's 2x8,6

Standing Calf Raises
280 2x20,15

Pretty good workout again.

[SW]

WOw, you really hammered those calves. Those db rows are sweet.

[AdmiralDan]

Nick: Thanks. Db rows are probably my favorite back exercise.

Today's Workout:
Weight: 200.5

ATF Squat
225 3x8

SLDL
235 2x7,6

Flat BB Bench
220 2x8

Incline DB Bench
85's 2x7

Supported Row
125 2x8

Reverse Grip Pulldown
200 2x8

DB Shoulder Press
65's 2x8,7

Standing Calf Raises
300 2x20,15

Pretty good workout. I got about half way up with rep 8 for Db shoulder press and couldn't move my arms any further. My grip was the limiting factor on SLDLs. I'm going to try a mixed grip next week; I've been using double overhand and I think the mixed grip will allow me to keep increasing my weight.

I don't think I've posted this yet, but I am going to start my cut on July 1st. I'm going to try to do a PSMF until July 21st without any refeeds. Then I will see where I am and go simply on a reduced calorie diet while on cruise. That is the plan, but I will see how it actually goes.

[SW]

YOU'RE DOING THAT 5 LB INCREASE THING! That's patented by ME lol. Even though it's been around since before my father. Sorry to see you having grip gripes (stupidity intended). :)

[AdmiralDan]

Nick: It has been working really well for me. I've added quite a bit on my lifts using it and hopefully it continues to work after I'm done cutting.

Today's Workout
Weight: 206

Leg Press
720x8
740 2x8

Standing Leg Curl
50 2x8

Decline Bench
235 2x8

DB Flat Bench
90's 2x8

Bentover Underhand Row
155 2x8

Pulldown
190 2x8,6

Overhead BB Press
135x8
145x7

Seated Calf Raises
165 2x15

[SW]

But don't do it for a long period of time. There's only so much time your CNS can take it. I burnt out doing it (did get great gains) and was fine after a week. Good in here.

[LadyLifter]

nice work Admiral....keep up the good work!

[AdmiralDan]

Nick: I'm just going to try to keep it up until July 1st, then I start my PSMF cut and I'm not expecting to make any strength gains during that period. If my strength stays the same, I'll be very suprised.

LadyLifter: Thanks.

Today's Workout
Weight: 205

Deadlift
345x6
365x6
385x5

1 Leg Leg Ext
140 2x8

Lying Leg Curl
140x8
150x8

Flat Bench Press
225 2x8

Weighted Dips
BW+90x8
BW+100x7

1 Arm DB Rows
100 2x8

Neutral Grip Pulldowns
190 2x8

Arnold Press
55's 2x8

Standing Calf Raises
320 2x20,15

Hell yeah. Finally got 2 plates as my working sets on bench. Next goal: 275 for reps. I'll set a time for that after I'm done cutting. Other than that, decent workout. Deads didn't increase, but I'm okay with that.

[turkish thrower]

damn man thats lotta exercises in one day, got some good endurance on ya.. don't got enough time to split up into diff days or just like one day workout better?

[AdmiralDan]

tt: It is a lot, but I like it. I have time to do a split, but I like the full body workouts. I have gotten some very good results from them and I find that my workouts don't trail off like before. The only thing that is really taxed is my heart and my CNS, but I find that my muscles take it very well. For example, when I used to use a split, half way into my chest/shoulder/tri workout, my lifts would start to go down and I could barely do anything for my shoulders; whereas when I do the full body workouts, I find that when I get to shoulders they feel almost fresh, and I can move a lot more weight.

Today's Workout
Weight:209

ATF Squat
235 3x8

SLDL
235 2x8

Flat BB Bench
230 2x7

Incline DB Bench
85's 2x8

Supported Row
127.5 2x8

Reverse Grip Pulldown
220 2x6

DB Shoulder Press
65's 2x8

Standing Calf Raises
320 2x20,15

Pretty good workout. I had to jump 20 lbs on pulldowns because of the increments of the weight stack.

After doing some thinking, I am going to start my PSMF next monday so that if I feel that I need a refeed, I can do that. It will also give me some time to ease back up the calories before I leave.

[KevinStarke]

Great session man nice ATF set

[AdmiralDan]

Kevin: Thanks. I like ATF squats, but I think I am going to switch to paralell squats soon. It is becoming time for something different.

Today's Workout
Weight: 204

Leg Press
740 2x8
580x15

Standing Leg Curl
60 2x8

Decline Bench
240 2x8

DB Flat Bench
95's 2x8

Bentover Underhand Row
165 2x8

Pulldown
190 2x8

Overhead BB Press
145 2x8,7

Seated Calf Raises
165 2x15

Pretty good workout. My right leg had a weird burning sensation after doing 720 on leg press, hence the lighter last set.

[KevinStarke]

great workout, nice leg press's

[SW]

Leg press definitely looking good. Everything looks solid here, it just stands out :thumbup:

[LadyLifter]

nice w/o Admiral...good job especially on leg press :strong:

[AdmiralDan]

Kevin, Nick, Lady: Thanks. I didn't think that they were too great, but thanks.

Today's Workout
Weight:204.5

Deadlift
345x6
365x6
385x6

1 Leg Leg Ext
140 2x8

Lying Leg Curl
150 2x8

Flat Bench Press
230 2x8,6

Weighted Dips
BW+100 2x8,6

1 Arm DB Rows
100 2x8

Neutral Grip Pulldowns
200 2x8,6

Arnold Press
55's 2x8

Standing Calf Raises
340 2x20,15

Pretty good workout, but I'm ready and excited to cut.

[KevinStarke]

nice deadlifts man, great workout

[AdmiralDan]

Kevin: Thanks. Deadlifts are my strongest lift of the big 3.

Today's Workout
Weight:206

ATF Squat
235 2x8

SLDL
235 2x8

Flat BB Bench
230 2x8,6

Incline DB Bench
90's 2x7

Supported Row
130 2x8

Reverse Grip Pulldown
220 2x8,6

DB Shoulder Press
70's 2x7

Standing Calf Raises
360 2x20,15

Pretty good workout.

[AdmiralDan]

So here is the plan for my cut. Supplementation will be the same each day and I'll lay out my workout plan. I will be consuming around 200 grams of protien a day, with as little fat as possible and mabye some fiberous vegetables.

Supplements:
AM: multi-vitamin, calcium(333mg)/magnesium(133mg)/zinc(8.33mg), green tea 315mg, psyllium husk 1g, fish oil 3.6g
PM: calcium(333mg)/magnesium(133mg)/zinc(8.33mg), green tea 315mg, psyllium husk 1g, fish oil 2.4g

Workouts:
Monday: Lift, 15min cardio post workout
Tuesday: 2 mile run
Wednesday: Lift, 15min cardio post workout
Thursday: 2 mile run
Friday: Lift, 15min cardio post workout
Saturday/Sunday: Rest

After two weeks, I may add another run on saturdays.

[LadyLifter]

good luck with the cut Admiral...I'm sure you'll do great!

[AdmiralDan]

LadyLifter: Thanks. I hope it goes well.

Today's Workout:
2 mile run

It went better than I expected. I'm not in as bad of shape as I thought I would be. I am also doing pretty well without any calories. I feel hungry, but no more than I did when I was eating everything in sight. I feel a little sluggish from not eating carbs, but I think it will go away when I get used to it.

An addition the cut plan as well. I will continue taking creatine throughout. That is all.

[AdmiralDan]

Today's Workout
Weight:202

Leg Press
720x8
740x8

Standing Leg Curl
60 2x8

Decline Bench
245 2x8,6

DB Flat Bench
100's 2x8,6

Bentover Underhand Row
170 2x8

Pulldown
200 2x8,7

Overhead BB Press
145 2x8,7

Seated Calf Raises
170 2x15

Felt pretty good. I got tired as hell last night at work and felt like I was run over by a truck, but I feel a lot better now. I think it was my body getting used to not having carbs and starting to burn fat. At least I hope so.

One last change for the cut. Squats, leg press, and deadlifts will be reduced to 2 sets each instead of 3.

[AdmiralDan]

Today's Workout
Weight:196.5

Deadlift
375x6
395x5

1 Leg Leg Ext
140 2x8

Lying Leg Curl
150x8
160x8

Flat Bench Press
230 2x7,6

Weighted Dips
BW+90 2x10

1 Arm DB Rows
100 2x8

Neutral Grip Pulldowns
190 2x8

Arnold Press
55's 2x8

Standing Calf Raises
360 2x20,15

Cardio: 15 min bike

Pretty good workout. Strength is dropping a little, but everything is still acceptable. I am looking 1000 times better than I thought I would. Looking very lean. I missed my run yesterday due to rain, so I will run tommorrow.

[KevinStarke]

Nice workout, awesome deadlifts man.

[SW]

Wow man. you're making some real progress on bench. Legpress and deads are quite impressive. Looking real strong in here.

[AdmiralDan]

Kevin and Nick: Thanks.

Today's Workout
Weight:196.5

ATF Squat
245 2x8

SLDL
245 2x8

Flat BB Bench
230 2x7,6

Incline DB Bench
90's 2x7,6

Supported Row
132.5 2x8

Reverse Grip Pulldown
220 2x8,7

DB Shoulder Press
70's 2x6,5

Standing Calf Raises
340 2x18,15

Cardio: 15 min bike

Pretty decent workout, though strength is starting to drop. Hence, I will refeed this next weekend and then go for another week of PSMF, then slowly up my calories to around 2500 before I leave. I'm already looking foreward to the damn refeed and it is still 4 full days away.

[AdmiralDan]

Today's Workout:

2 mile run

Blah. I was dead tired before and even more afterwards. But on the bright side, only 3.5 days until my refeed.

[AdmiralDan]

Today's Workout
Weight:192.5

Leg Press
720 2x8

Standing Leg Curl
60 2x8

Decline Bench
245 2x7,6

DB Flat Bench
100's 2x7,5

Bentover Underhand Row
175 2x8 (had to use a little bit of cheating)

Pulldown
200 2x8

Overhead BB Press
145 2x7

Seated Calf Raises
170 2x15

Cardio: 15 min bike

Again, a decent workout. Like I noted, I had to cheat just a bit on the bentover rows. I'll keep it at that weight for a while until I can get solid reps. Oh yeah, and two and a half more days until refeed.

[SW]

whoa, your weight dropped 4 lbs in just a few days. Bueno on the workouts btw man. Keep this up.

[AdmiralDan]

Nick: It did and I was suprised, but happy. I'm looking leaner than ever and I am much heavier than I was before at a higher bf.

Thursday's Workout

2 mile run

Yesterday's Workout
Weight:191.5

Deadlift
365 2x6
1 Leg Leg Ext
140 2x8

Lying Leg Curl
160 2x8

Flat Bench Press
225 2x5

Weighted Dips
BW+90 2x10,7

1 Arm DB Rows
100 2x8

Neutral Grip Pulldowns
190 2x8

Arnold Press
55's 2x8

Standing Calf Raises
320 2x15

Cardio: none

Worst workout of the summer. I felt like **** and had no energy. Luckily today is finally refeed. I've already eaten quite a bit and plan to keep up a similar pace throughout the day. Mabye I'll look even better carbed up. We'll see. Back to eating.

[AdmiralDan]

Today's Workout
Weight:203

ATF Squat
245 2x8

SLDL
245 2x8

Flat BB Bench
225 2x8,6

Incline DB Bench
85's 2x7,6

Supported Row
135 2x8

Reverse Grip Pulldown
220 2x6

DB Shoulder Press
70's 2x7

Standing Calf Raises
320 2x20,15

Cardio: 10 min bike

The refeed went alright. Started out rather clean, but as the weekend, it got dirtier and dirtier. Overall, it was ok, but it could have been a lot better. If I ever do it agian, I will surely plan for it and do some cooking ahead of time. On top of my regular workout, I went through and did machine bench press, cable rows, pulldowns, leg extensions, leg curls, overhead machine press. Each exercise I did one set for 15-20 reps to try to deplete some of the glycogen out of my muscles and get my body back to burning fat a little faster.

[LadyLifter]

:birthday:

[AdmiralDan]

Lady: Thanks.

Tuesday's Workout:
2 mile run

Yesterday's Workout:
Weight:196

Leg Press
720 2x8

Standing Leg Curl
60 2x8

Decline Bench
245 2x7

DB Flat Bench
100's 2x7,6

Bentover Underhand Row
175 2x8 (had to use a little bit of cheating)

Pulldown
200 2x6

Overhead BB Press
Forgot to do this. I'm an idiot.

Seated Calf Raises
170 2x15

Cardio: 15 min bike

Today's Workout:
2 mile run

[AdmiralDan]

Today's Workout
Weight:191.5

Deadlift
Did not do.

Leg Leg Ext
240x8
260x8

Lying Leg Curl
160 2x8

Flat Bench Press
225 2x7

Weighted Dips
BW+90 2x10,8

1 Arm DB Rows
100 2x8

Neutral Grip Pulldowns
190x4, then pain

Arnold Press
55's 2x8

Standing Calf Raises
300 2x20,15

Cardio: 15 min bike

I got a pain in my side last night around where the lat and chest come together, I think the serratus muscle area. It hurt to move it certain ways, and I was worried it might affect benching, but luckily it didn't. It didn't bother me until pulldowns, and it killed. I did some light pulldowns to stretch/warm up the muscle a bit. We'll see how it goes. Next week will be a very light week as far as weights. I'm due for a week off, but I'm just gonna do real light weights and some real easy cardio. Also, I'm stopping PSMF after sunday and will go on a reduced calorie diet. More details to come.

[KevinStarke]

damn man sorry to hear about your injury that blows. Keep us posted on how your feelin nad keep it safe man.

[AdmiralDan]

Kevin: It sucks, but it is feeling much better now, and it may even be healed by Monday.

Well, I didn't end up lifting. I decided it better to let everything rest for the week. My diet went to hell for a couple days, but now I have dialed it in. Each day is abou 100g fat, 200g carb, and 220g protein, totaling about 2600 calories. That should be plenty low enough to cut and hopefully, not too low that I will lose muscle. I am going to start a new routine Monday. I'm going to get away from full body workouts for a while in favor of a 3 day split. Chest and tri's one day, back and bi's another, and legs and shoulders for the last day. Probably do a little ab work on two of the days as well. I'm back to slacking now, at least until Monday.

[AdmiralDan]

Today's Workout: Chest/Tri
Weight: 203

Flat Barbell Bench
225 3x8,7,6

Incline DB Bench
85 3x8,6,5

Flat DB Bench
85 2x6

Weighted Dips
BW+45 2x6

Cable Crossover
50x10
60x10

Skull Crushers
70x8
80x8

1 Arm Tricep Extensions
40x8
45x8

Cardio: 15 min Stair stepper

Hopefully, I’ll get more stamina soon. After doing just flat bench and incline DB, my chest was ready to be done. Weighted dips sucked big time today. I started with BW+90, but I couldn’t lock it out, so I dropped down in weight. Flat DB bench was weak as hell as well. Overall, decent workout.

[SW]

Stick with it bro. You just gotta push through. Your macros look almost identical to mine haha.

[AdmiralDan]

Nick: Will do boss. Well, since my macros are the same, hopefully I'll share in your success.

Today's Workout: Back/Bi
Weight: 198.5

Deadlift
315 2x6
365x6

Bentover BB Rows
165x8
170x8
175x8

Wide Grip Pulldowns
150 2x8

1 Arm DB Rows
90 2x8

Reverse Grip Pulldowns
180 2x8

BB Curls
75 2x8

DB Curls(first 4 supinating, second 4 hammer)
30x8
35x8

Cardio: 15 min stairstepper

Overall, pretty good workout. My lats were very sore for some reason, which effected my workout a bit, but it was still pretty good.

[AdmiralDan]

Today's workout:

Cardio only. It played out like this: 10 minutes jumping rope as constanly as possible. Then I tried to do HIIT with it. I would do 30 jumps as fast as possible, than rest for a nine second count. I did this for about 15 minutes than I walked around for 5 minutes to cool down, and finally stretched.

It kicked my ass pretty well. Got light headed a couple times, but it was nice.

[AdmiralDan]

Today's Workout: Chest/Tri
Weight: 199

Flat Barbell Bench
225 3x8,7,6

Incline DB Bench
85 3x8,6

Flat DB Bench
85x6
80x6
75x7

Weighted Dips
BW+45 2x8,7

Cable Crossover
55 2x10

Skull Crushers
80x8
90x8

1 Arm Tricep Extensions
45x8
50x8

Cardio: 25min Walking: 12 degree incline 3.5mph 375 cals

Stamina is slowly increasing. Pretty decent workout. I really like this incline walking. It keeps my heart rate up and burns a lot of calories, but it isn’t very stressful on my body like running is.

[AdmiralDan]

Today's Workout: Back/Bi
Weight:

Deadlift
365x6
375 2x6,4

Bentover BB Rows
175 3x8

Wide Grip Pulldowns
160x8
170x8

1 Arm DB Rows
90 2x8

Neutral Grip Pulldowns
180 2x8,7

BB Curls
75 2x8

DB Curls(first 4 supinating, second 4 hammer)
35 2x8

Cardio: 25min Walking: 12 degree incline 3.5mph

Pretty good workout. I’m going to have to change some things though. I have already switched from reverse grip pulldowns to neutral grip pulldowns. I’ll also switch from bentover rows to supported rows. The first change was because I feel neutral grip works my lats and back better. The second change is because my lower back was struggling to support me while doing bentover rows and supported rows will solve that problem.