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thalakos84
02-04-2005, 10:23 AM
So this i the beginning. Genesis. Starting this is the hard part. I'm sure it will become routine and a daily round on my internet browsing. I'm ashamed to say that I've been lifting for almost a year now and I have no documentation of my progress. I'll edit this post later on tonight. For some general info, I'm doing WWB1, I eat lots of eggs, oatmeal, wheat bread, milk, natty pb, and Nitrean. Water is my drink of choice.

thalakos84
02-07-2005, 04:07 PM
Ok. Today I wasn't as energized as I would have liked. I think the weekend of partying had something to do with that. Had Diarrhea all day too. Today was chest/back.

Crunches: 3sets-15
Hanging leg raises: 3sets-10
Hanging obliques: 3sets-10 eachside
BB press: 135x10, 185x3, 185x3, 175x3, 175x4, 185x3
DB press: 120x8, 120x8, 130x5, 130x 4, 130x3
Deadlifts: 135x10, 225x8, 225x8, 275x1 NEW PR!, 225x5
Pulldowns: 130x8, 140x7, 150x4
BB rows: 85x10, 105x8, 105x8

Even though I felt crappy, I set a new deadlift PR. So I rewarded myself with some chinese food! I love Bourbon chicken!

thalakos84
02-09-2005, 02:54 PM
Leg day
Full Squats: 135x10, 185x8, 225x5, 205x6
SLDL: 135x10, 185x8, 185x6
Calf-Raises: 320x10, 390x10, 390x10

Today sucked. There was absolutely no progress from last week. I've been under the weather as of late. I haven't felt any better since Monday. I have a constant headache. I wake up at least 3 times a night. I think that's the source of my problem. I don't really have a room. People wander in and out of the computer room where I sleep, and I wake up. I think I'm going to go to bed early tonight. Freaking video game clan is sucking up my late night time. We'll see how I feel Friday. I might need to take a 4 day haitus. Another problem could be my overzealousness. Since I started making gains, I started this journal. Also though, I've been pushing myself more. Going with less sleep, and working harder. I'm such a jackass.

thalakos84
02-14-2005, 04:53 PM
Chest/back

BB bench press: 165x10; 165x8; 175x6; 185x4
Incline DB press: 130x8; 130x5; 130x4
Deadlift: 135x10; 185x8; 235x6; 285x3
BB bent-over row: 135x8; 135x6; 135x4
Pulldowns: 140x8; 140x6; 150x3

Abs as usual

I'm not seeing any real progress in my bench. My chest feels tight when I'm benching. Almost sore. My dead continues to improve though. I set a new PR for 3 reps! My grip slipped on the last rep though. Maybe I should get some straps, or try using a mixed grip. As long as I'm making SOME progress, I suppose I'll be happy. Thinking about changing routine. I could work my back and my chest on different days so I can give them both my all. Incorporate shoulders into my chest workout, and completely take out any direct arm work. Or maybe just throw it in whenever I feel like doing extra. Dedicating a whole day to shoulders and arms seems stupid since they aren't really any of the three major muscle builders. And why am I doing two major compound moves on the same day (deads/bench)? Anyone else tweaked WWB1 like this?

thalakos84
02-18-2005, 06:40 PM
Legs

Full Squats: 135x10; 185x8; 225x3; 205x5; 205x4
SLDL's: 185x8; 205x6; 225x3
Leg Presses: 270x8; 360x8; 360x5; 360x7
Leg Curls: 90x5; 70x8
Calf Raises: Two sets of a lot; Don't remember weight

I skimped out sort of on Leg Curls. It was putting a lot of strain on my knees lowering it back down. I was exhausted by the time I got to this. No time for abs today. I have to been in to work early tomorrow. I choose sleep over exercise.

Saint Patrick
02-18-2005, 07:31 PM
Bourbon Chicken is Chinese? :confused:

Nice progerss so far, looks like WBB is working well for you.

Asylum
02-19-2005, 06:19 AM
Bourbon Chicken is Chinese? :confused:

Nice progerss so far, looks like WBB is working well for you.

No Bourbon Chicken isn't Chinese. It's like Cajun or something like that.

thalakos84
02-19-2005, 09:37 AM
So here's the scoop. There is a restaurant in the mall called The Cajun Grill. But it is owned and operated by chinese people. They serve Fried Rice, Sesame Chicken, Lo Mein, and everything else Chinese, but they also server bourbon chicken. :D I love it! The best of both worlds! I'm not sure if the owners know what Cajun means, or maybe they're just too lazy to change the sign.

thalakos84
02-21-2005, 02:55 PM
Back/Chest
Abs
Deadlifts: 135x8; 225x8; 225x6; 300x1; 275x2
Pulldowns: 140x8; 150x6; 150x3+140x3
BB Rows: 95x8; 135x8; 115x6; 115x4
BB bench: 155x8; 175x6; 195x3
Incline DB bench: 135x6; 135x4; 135x3

Once again, I'm wondering why I'm doing Deads and bench on the same day. I decided to do back first. Set a new Dead PR! Woot! Need to eat more still. Sleep is going ok. Ran out of food. I'll have to wait until my next paycheck. :(

Paul Stagg
02-22-2005, 07:01 PM
OK. It's back. Be good.

rookiebldr
02-22-2005, 08:32 PM
lol Welcome back. :)

andy51
02-22-2005, 08:37 PM
Nice pulling there

thalakos84
02-28-2005, 01:17 PM
Chest/Back....again

Deads: 135x10; 225x8; 245x6; 335x0....whoops; 295x2 + 245x4
Pulldowns: 150x7; 150x5; 150x4
BB Bench: 165x7; 185x3; 175x4
DB Incline: 120x7; 120x5; 120x4

Alright. Hadn't been to the gym in a week. Screwed up work schedule, but that's still no excuse. Haven't gone grocery shopping, so I haven't been eating like I should. Today I woke up and immediately went to the gym. Felt groggy, but did some nice pulling. Bench was the same. Had to cut it short. I'm taking my mom out to dinner for her birthday today.

thalakos84
03-07-2005, 10:26 PM
Wow. It's been a while. Well, I put in my two week notice at work. The had a two day weekend. Went with some friends, got drunk on thursday, woke up Friday with a hangover. Vido, you're right. There is nothing more hardcore than doing a leg workout hungover. I started off ok. Abs really killed me. Then decided to do some squats. DAMN!

Legs
Squats: 135x10; 185x8; 195x5; 205x5

So what do I do that night? Go home and get drunk again. And then again the next night. Then I woke up the next morning and quit my job early. I'm taking a week off. In everything about my life. No work, no working out. I'm just going to regain my strength and prepare for a new bout. Just so people don't think I'm completely irresponsible, I quit my job because I can't afford my apartment anymore and I don't have a car. I have to move back in with my parents. That, and my boss was a real bitch. I mean come on, is it professional for her to call me stupid? She wasn't joking around either. She loved to belittle me in front of guests especially. Spiteful old crone.

thalakos84
04-04-2005, 08:02 PM
I'm back I suppose. Life is getting back in order. Did a chest/tri day since that's always lagged. I've also switched up my routine.

Day 1 - Legs

Day 3 - Chest/tris

Day 5 - Back/bis

Abs everyday. Same types of lifts, core three - Deadlifts, Squats, and Bench.

Today: Bench/tris
BB Bench: 135x10, 165x8, 205x1, 185x2
Incline DB: 130x6, 130x4
Flyes(machine): 185x6, 185x5, 165x3
Overhead Tris: 20x10, 20x7, 20x6

Let's see if I can keep this up. I have a car now. Just need a job and things will be where I want them and my life will become a routine again.

thalakos84
04-27-2005, 04:17 PM
Monday
Back

Deads: 135x10; 225x8; 245x5; 235x5
Pulldowns: 130x8; 140x6
Bent-Over Rows: 85x8; 85x8
Concentrations: 35x7; 35x6

Wednesday
Chest

BBBench: 135x10; 165x7; 175x5
InclineDB: 120x6; 120x5
DBShoulderPress: 80x6; 80x5
Skullcrushers: 75x7; 75x5

Well I'm officially back. No more bull****. I started a new job Monday. It's hard work. Using pneumatic buffers and sanders all day. Lots of forearm work. But with that job I've got back into lifting and started my new routine. I'm getting my **** back together. Got a new car for myself too. Just need insurance. Only negative thing to say? I lost some strength from my haitus. To be expected. Not having a job, I can't buy my own groceries. I've lost 10 lbs since I moved in with my parents. 10 precious lbs on this little frame. Well I have a job now. Time to stock up on eggs, milk, and chicken breast again. Woot! I'm back!

thalakos84
05-02-2005, 03:33 PM
Monday
Legs

The gym was closed Friday, so I had to move this to Monday.

Squats: 135zx10; 185x13; 225x4; 205x6
SLDL: 185x10; 225x6; 205x6
Abwork
Superset leg extensions+leg curls

Well the regimen is back in order. As some might have guessed, I tried to do the 20 rep squat. Failed at 13, so I just finished out as a normal set. Try again next week. I'm aiming for 15. The diet isn't in order. I'm still living with my parents. Haven't got a paycheck yet. Soon my pretties......soon.

thalakos84
05-04-2005, 05:23 PM
Wednesday
Back

Deadlift: 135x10; 225x8; 275x2; 255x5
Pulldowns: 145x6; 145x6; 1455
Bentover Rows: 70x10; 80x8

I'm really starting to feel the lack of protein in my diet. This sucks big ones. I'm wasting away. I don't know if I'm up for Friday. Rather, I'm up for it, but I don't know if it would be beneficial. I was planning on doing a chest day. My chest is fine since I haven't worked it in a week, but the rest of my body is fried. Any input? If everything else is still sore, should I hold off?

thalakos84
05-06-2005, 04:22 PM
Friday
Chest

BBBench: 135x10; 175x5; 175x2; 165x5
DBIncline: 130x6; 140x4; 130x5
Overhead Press: 95x6; 95x4; 85x6
Lateral Raise: 15x10; 15x10; 15x8
Tri-Extensions: 30x7; 30x5
Abs

Felt mediocre today. Wasn't sore, so I went for it. I've been lunging at protein like a starved lion lately. I AM a starved Lion. More like a Tiger. Grrrr! Anway, My two lacking areas are these: Shoulders and Lats. It would do a lot for my frame I think to concentrate on them more. Well, everthing is lacking, but the things I think I need to work on most. What do you think? On second thought, everything IS too small. I need to just hit everything still. No pics for you.

thalakos84
05-09-2005, 02:38 PM
Monday
Back

Deads: 135x10; 225x8; 245x6; 265x5
BBRows: 135x3; 115x6; 115x6; 115x6
Pulldowns: 140x8; 150x8; 150x6; 140x3
Con. Curls: 35x5; 35x5; 35x5

I fell off the top deck of a boat at work today and twisted my ankle. I didn't get a warmup run in, but it didn't affect my lifting at all. Just hurt like a bitch and now I have "Bigfoot". Diet still sucks. I only had $5 left of my first paycheck after car insurance. Bastards. I had an apple, a boal of oatmeal, a frozen lunch tray, a banana, and some crackers before working out. We'll see what's for dinner. Hopefully some beef. That's what it smells like.......:p On top of it all though. My deads were pretty solid. I lost form towards the end, so I decided to back off before I messed something up.

thalakos84
05-11-2005, 03:29 PM
Wednesday
Chest

Incline BB: 135x8; 155x6x; 155x5
Flat DB: 140x5; 130x6; 130x5
Shoulder Press: 85x8; 85x6; 85x4
Lateral Raises: 15x10; 15x10; 15x10
Skullcrushers: 75x6; 75x5
Flyes: 160x5; 150x5
Abs

Feeling better. Ankle is almost back to normal. Switched up my bench a little for some variety. Can't remember last time I did Incline BB. What the hey? Food situation is slightly better. Had 3 bowls of chili today. Someone told me I had the worst farts they'd ever smelled. GOD I LOVE PROTEIN! NEED MORE!

thalakos84
05-13-2005, 03:49 PM
Friday
LEGSLEGSLEGS
Squats: 135x10; 185x17(DAMN); 225x4; 205x6
SLDL: 185x8; 205x6; 225x4
Leg Extensions: 200x8; 200x10
Calf-Raise: 225x8; 225x8
Abs

So close! I almost hit 20-rep squats at 185. My form slipped though at #17, so I stopped. And I didn't even feel that great today! 4 rep improvement from last week. Everything else was pretty standard. Just little improvements. Incorportated calves back into it. Upper and lower leg looks disproportional to me. I tried some Front Squats. I don't think I have the form down. I mean I do, but the damn thing wants to roll of my delts. It's more work for my arms than it is my legs to do them. Any suggestions?

thalakos84
05-16-2005, 03:27 PM
Monday
Back

Deads: 135x10; 225x8; 315x1; 275x4; 265x5
BentOver Rows: 135x6; 115x8
Standing Rows: 95x8; 95x8
Pulldowns: 140x8; 150x5
DB curls: 30x6; 30x6
Abs

New Deadlift PR again! I'm hoping I can hit 350 by the end of the summer. This was a 15 lb jump this time. I didn't feel spectacular, but I still managed. Diet is coming together. Sleep is lacking. Damn chat programs. :D

thalakos84
05-18-2005, 02:53 PM
Wednesday
Chest

BB Incline: 135x8; 155x6; 155x4
DB Flat: 140x6; 130x6; 130x4
Arnolds: 80x6; 80x5; 70x6
Tri extension: 30x7; 30x7
Abs

Ok day. Nothing really to mention. I like Arnolds a lot though. Full ROM. Shoulders are getting more striations in them. Need more sleep.

thalakos84
05-23-2005, 02:43 PM
Monday
Back

Deads: 135x10; 225x10; 255x8; 255x6
Bent-Over Rows: 95x7; 115x5
Upright Rows: 115x4; 90x6
Pullups: 8; 3
Curls: 30x5; 25x5
Abs

Due to running around paying bills on Friday, I couldn't get into the gym to do my leg workout. That has been bothering me all weekend. I decided to restart my routine with Monday though instead of carrying it over.
Deads are still looking good. Not sure if my row-power is proportional with the rest of my strength. And the real kicker. I did Pull-up instead of Pulldowns. I suck at them. I tried elbows in front first. Got 8. Then elbows in line with the body. A measly three. How do you do them? Can I PLEASE get some input for once?

thalakos84
05-25-2005, 02:28 PM
Wednesday
Chest

Incline BB: 80x10; 135x10; 155x4; 145x5
DB Bench: 120x6; 120x5
Arnolds: 80x7; 80x7

What a day, what a day. I'm REALLY freakin tired. Today, I only got 14g of protein and 5 hours of sleep. It's been like that the last few days. I don't have enough time or money to commit fully. Next week should be decent. I have a 4-day weekend and a fat-ass paycheck coming. I only hope I don't have a repeat episode of today. I was so damn weak. I'm shaky and my eyes are pink. Hope I'm not gettin sick.

thalakos84
06-01-2005, 01:09 PM
So it's been a week now since I posted. As someone who might be following my diary (No one is) would have guessed, I'm sick. Not enough food+Not enough sleep=sick. In my instance, I have a sinus infection that drained into my lungs. So my skull and my chest are both producing thick green mucus. Fricken headache. Oh well. I've been eating like a horse and it seems to be lightening up. Hopefully I'll be back in the game by Friday. Right now I'm just trying to survive work. ARRHHH!!!! I want to go the the gym. I'm shrinking!

rafe
06-05-2005, 08:55 PM
Ugghh, getting sick in the summer is the worst. I feel for you man, hope you're getting better. :windup:

thalakos84
06-06-2005, 02:45 PM
Monday
I'm BACK

Deads: 135x10; 225x8; 350x0; 335x0; 265x7
Pullups: x8; x6
Bent-Over Rows: 95x10; 105x8
Upright Rows: 95x5; 85x8
Curls: 30x6; 30x5
Abs

So I'm not sick anymore. But a week of wasting away did take it's toll. I was a bit overzealous as you can see. I tried to set a new DL PR with an increase of 35lbs. Whoops :$ Just have to take it easy the next week or two. I'm STILL not seeing an increase in lat size or strength. I really suck at pullups and pulldowns. My shoulder pops, or I just run out of energy long before I feel I should. Sigh..... I sometimes wish I had someone from these boards to work with. I need someone to drive me, to point out my mistakes, and tell me what needs improvement. I thought my shoulders were a weak link, but according to you guys, I have good shoulders and need to work on my chest. Who knows?

rafe
06-07-2005, 07:52 PM
Dude, I'm no expert, and am not not really consistent in working out (only been serious about lifting for about 1 year now, before that it was mainly swimming/running/tennis). But you say you've gone from 135 to 155 in about 1 year, and from your pics you're pretty cut/lean. Gaining that much weight in 1 yr and still looking cut is something to be proud of, right? Just be patient, continue to tweek your workout if you feel something is lagging. I'll check in on ya every now and then, really out of curiosity since we have similar builds/heights and are about same age and are both looking to get bigger. And forgive me if i missed it earlier, but do you take any supplements (protein poweder, creatine, etc)?

thalakos84
06-08-2005, 03:29 PM
Wednesday
Chest

Incline BB: 95x10; 135x10; 155x5; 145x7
DB Bench: 120x9; 120x8; 120x6
Arnolds: 80x5; 70x6
Flyes: 150x5; 140x7
Dips x12; x9
Abs

So it was me and one other guy in the gym. He seemed nice enough and quite knowledgable as far as first impressions go. I mentioned that I thought my chest and lats were lagging. He gave me some bs about only being able reach a certain point with training. WTF! NO! I WILL NOT GIVE UP! I CAN STILL GET BIGGER! I DON'T CARE IF MY SHOULDER POPS! I'LL FIND A WAY TO MAKE MY LATS BIGGER! There....rant over. That week of being sick really took its toll. I hope I'm back up to snuff within a week or two. Until then, I'll just keep on chugging along.

thalakos84
06-08-2005, 03:31 PM
Dude, I'm no expert, and am not not really consistent in working out (only been serious about lifting for about 1 year now, before that it was mainly swimming/running/tennis). But you say you've gone from 135 to 155 in about 1 year, and from your pics you're pretty cut/lean. Gaining that much weight in 1 yr and still looking cut is something to be proud of, right? Just be patient, continue to tweek your workout if you feel something is lagging. I'll check in on ya every now and then, really out of curiosity since we have similar builds/heights and are about same age and are both looking to get bigger. And forgive me if i missed it earlier, but do you take any supplements (protein poweder, creatine, etc)?


Thanks man. I appreciate it. Nice to get some encouragement. I work out alone, usually the only guy in the gym. Hard to find moral support. Everyone always says, "You're big enough, why do you work so hard?" As far as supps go, I take a multivitamin and use Nitrean. Shake in the morning, shake pre and post workout. Good Stuff :D!

thalakos84
06-10-2005, 02:42 PM
Friday
Legs

Squats: 135x10; 185x20; 224x4
SLDL's: 185x8; 225x65
Front Squats: 135x8; 135x6
Calves Raises: x12; x12

Fast and intense. That's how I like my workouts. It only lasted 45 minutes tops, but it was awesome! If you've been keeping track of my 20-rep squats, first time was only x14, next time x17, and this time 20! Woot! I need to keep this up. It's been a while since my legs have improved. I also posted new pics of my legs in the pic section. Enjoi.

rafe
06-11-2005, 09:47 AM
Good job with the squats, moving decent weight too. I saw the leg pics, no wonder your quads are big, doing all those regular and then front squats on same day. Leg day for me is today, and is usually the shortest but most intense workout for me too. Never tried doing 20 reps of squats, don't think i ever went above 12...hmmm... :idea:

I never tried front squats though, what do they hit differently than regular squats? Maybe stabilizers more, since it looks hard to keep balance...they look awkward?

thalakos84
06-11-2005, 11:45 AM
I put a lot of stock into what Keith Wassung has to say. He's the one who inspired me to try 20-rep squats. I was doing a 8,6,4 routine and was getting nowhere fast. The 20-reps really help with atrophy. Also, they make you mentally tough. Not for the faint-hearted. Um....front squats...haven't really gotten them down yet. Yesterday was the first time I actually did sets. I'm still working on form, hence the low weight. But they target the quads more so than standard squats. Change in angles and leverage.

thalakos84
06-13-2005, 02:42 PM
Monday
Back

Deads: 135x10; 225x12; 255x6; 225x7
Pullups: x10; x6
Pulldowns: 140x5
Bent Over Rows: 95x9; 95x9
DB Curls: 60x6; 50x6
Abs

Nothing really to report. I had a lot of energy today. Legs were still a little sore from Friday. I tweaked my form a little. Someone said I wasn't using enough leg to start the lift. I adjusted form. Looks better I suppose, but I scraped the **** out of my shins. I'll keep with the high reps for a few more weeks, then attempt a new max. I'm thinking 325 will be respectable. Still need to fry the lats more. Let's see how sore they are in the next few days.

Canadian Crippler
06-13-2005, 02:59 PM
You're no where near your natural potential. Don't listen to that tool.

thalakos84
06-15-2005, 02:47 PM
Wendesday
Chest

Incline BB: 95x10; 135x10; 145x6; 135x6
DB Bench: 110x7; 110x6
Arnolds: 70x6; 70x6
Dips: x12; x10
Flyes: 130x8; 200x1

Kind of a speedy workout. Typing this fast too. Friends are up from Detroit and Mt. Pleasant for today and I haven't seen them in a while. Felt good though. Shorter res periods didn't allow for normal lifts. I was out of there in under 45 minutes. Maybe I should always lift like that. Felt good.

thalakos84
06-18-2005, 03:47 PM
Friday
Argh

Didn't get to do anything friday. By the time I got done running around town paying bills and buying essentials, the gym was locked. Going to a high school to workout during the summer can suck sometimes. There are one or two people that the school gives keys to. I'll see about getting one. I'm in pretty tight with the staff and especially the principal. He and I bs all the time.


(Food Edit)Only good news to report is that I'm eating like a horse. I'm always full. Feel sick to my stomach a lot. But that could also be because of things developing with a girl at work :evillaugh .....or maybe the heat.

KevinStarke
06-18-2005, 03:53 PM
Gah always sucks when the gym gets closed... i feel empty inside when that happens...

KevinStarke
06-18-2005, 03:53 PM
Nice dumbell bench man!

thalakos84
06-18-2005, 04:09 PM
Keep in mind that's 110 lbs total, not each dumbell. I was lagging that day on flat because I pushed myself so hard on the incline. Really need to pound my chest more though. What do you guys think? More volume and reps? It would be nice to hit 225 before the end of the summer.

KevinStarke
06-18-2005, 04:47 PM
Oooooooooh i thought you were puttin up the good ol' 110's, my bad. 225 is definitelly possible by the end of the summer. I personally like low reps heavy heavy weight. I like building up to real high weight with sets of 2 or 3 at respectable weights. Just eat eat eat and really blast your chest when your in the gym.

thalakos84
06-20-2005, 02:24 PM
Monday
Back

Deads: 135x12; 225x10; 245x8
Pullups: x10; x5
Pulldowns: 140x6
Bentover Rows: 95x10; 95x8
DB Curls: 50x8; 50x5
Abs

Felt ok today. Getting lots of milk and Nitrean....not enough solids. Forgot to turn in my time slip for work, so I won't get paid until next week. I only have $30 in the bank. Doh! I'm going to be so damn hungry next week. I really need to hit my chest more. And I think my lats are improving BARELY. Thinking a 4 day split of what I'm doing now so I hit my muscles a little more often. Or maybe throw in an arm day. Input?

KevinStarke
06-20-2005, 10:38 PM
I like having an arm day, i feel they help with my exercises. Great deads

thalakos84
06-22-2005, 04:49 PM
Wednesday
Chest

Incline BB: 95x10; 135x10; 135x8; 135x6
DB Bench: 110x7; 110x5; 110x5
Arnolds: 70x6; 70x6
Dips: x12; x10

Maybe tired. Maybe diet. Maybe just an off day. Whatever. Felt good afterwards, but just couldn't throw the weights up today. Maybe it's because of the change up in my routine. Rather, the time between sets. I used to take a few minutes between them. Lately I've been getting a minute TOPS. Makes for a shorter workout. Maybe it will help my numbers and size in the long run.

thalakos84
06-22-2005, 05:37 PM
Heh. Just went noticed something in the bathroom. My glutes have fresh stretch marks on them. I must be doing something right. I love Deads! If only my chest would exlplode like this.

Nito
06-22-2005, 11:52 PM
Nice chest session.

thalakos84
06-24-2005, 03:35 PM
Friday
Legs...finally

Squats: 135x10; 185x15; 225x6; 225x4
SLDL: 185x9; 185x7
Calves

Dear....God.....it's.....HOT! It's 95 degrees outside here. I can only imagine what the temp was in the weight room. Anyhow, I didn't hit 20 reps. Slightly disappointed, but considering I dragged myself kicking and screaming to the weight room anyway, not a bad day. Fridays suck. Especially when you don't get paid. Again, I think the shorter rest periods are affecting my numbers, but I think the intensity will help me in the long run.

thalakos84
06-27-2005, 03:17 PM
All Week
NOTHING

Damn...I have to work 12 hours each day all week. I got out of work today at 4:45 and now I have to be back in by 3am. This sucks. I suppose it will do me good to take a week off though. I think my lower back is being overtrained. I could feel it pre-exhausting on Friday's squats. See you in a week!

thalakos84
03-21-2006, 07:41 PM
Wow... roughly nine months since my last post. That does NOT mean I haven't been working out. I've faltered I'll admit. But no more of that. I've altered my routine a couple times. I've seen mixed results. My chest and shoulders have gotten bigger. Marginal strength gains in my shoulders and arms. My bf has increased. I have small love-handles. After being incredibly lean for most of my life, this is driving me crazy. I can't decide if I want to diet or just keep on going. I've given up sugar and soda. I need to go on a clean bulk I think. Kneeling on cement floors has caused a knee pain to develop. It's a sharp pain in my left knee. Lateral on the leg and just above the knee cap. Kind of deep. It only hurts when I go into a squat stance. Pain subsides after a couple sets. This is where I'm having my dilema. I don't know if I should ignore it and just keep going. I also don't know if I want to drop my reps.

I guess I'll just do what I do. I know my body best right? I think I'll decrease my reps and increase weight. I want more strength right now. I'm fine with my size. Time to start on that new routine now. Up first......SLEEP!

thalakos84
03-22-2006, 06:09 PM
Crappy day. Legs

20-Rep Squat - 135x12, 185x14, 205x6, 225x5

Lunges - 95x6, 95x6, 95x5

Calf Raises

All in all, not a good day. Last week I did 18 reps.Oh well, I'll do better next week.

thalakos84
04-05-2006, 06:06 PM
Started a new set scheme. Don't go to failure often, low reps. No more than 5. Heavy weights though. Feels good so far. I'm not drained after the workout, but I'm still incredibly sore the next day. I'll start posting numbers next week.

thalakos84
04-26-2006, 07:50 PM
Woot! :hump: I set a new squat max today. 300. I then attempted 315, but I was too drained from the rest. REAALLLLYYYY close to being able to bench 225. If I can hit those next week, I have reach 2 of 3 goals. Come on!

KevinStarke
04-26-2006, 07:53 PM
Hell yah man congrats with the PR's. You'll nail 2 plates on bench in no time.

thalakos84
06-04-2007, 04:26 PM
I took a year off after I started a job as a drywaller. Tough stuff. It's amazing how much you can lose in a year. But it's coming back fairly quickly.
Decided to start the Bill Starr 5x5.

1st Week
Monday:

Squats: 115x5, 135x5, 185x5, 205x5, 225x5
Bench: 95x5, 115x5, 135x5, 155x5, 175x5
Rows: 45x5, 75x5, 95x5, 115x5, 135x5

No assistance. I'm going to start doing good mornings instead of the raises and just an ab circuit. Let's see how this goes. I'm going to do this for 12 weeks, bare minimum. Need two plates on the bench :strong:

thalakos84
06-06-2007, 12:21 PM
Week 1
Wednesday

Squats: 115x5, 155x5, 185x5, 185x5
Military's: 65x5, 85x5, 105x5, 115x3
Deads: 135x5, 185x5, 225x5, 235x5
Abs

Need to pace the ramp ups a little more on deads, Also, went to high on presses. I need to start lower for week 2. Eating and sleeping is ok.