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emjlr3
02-18-2005, 07:23 PM
This deffinetly looks like fun and something I have been missing out on so far here on the forums.

Im about to start a cut at the end of the month, so I figured what the hell, why not give one of these a try, I'm a man on a mission and might as well bring others along for the ride.

Currently at about 193-196 weight, fluctuating recently, on about a 3500 calorie intake, eating 6 times a day, on a very lean bulk:

Todays workout went fairly well, I'm starting to do higher reps, i was going for 6 usually, upped it to 8-12 to try and switch things up a bit

Shoulders:

seated db press - 60x15, 70x12,70x10,75x7
standing db side raises - 25x18,35x10(grabbed the wrong ones, damn unlabeled crap),30x13
bent over rear machine pulley lateral raises thingys - 30x15,30x12,30x10
bb shrugs - 225x12,250x12,275x12,300x8
db shrugs - 100x10,100x5(arg i was toast)


ok now for my dillema, **** has happened so the place where we party we aren't going to be able to for a long while, so i decided to drink some this sat when i usually hardly drink at all cuz i feel it interferes with my lifting
so i could either drink on sat, then do back sun and a have a football game
or i could do back on sat before i drink, then drink later, and play the game on sun

which do you think would be better, having the gay alcohol in me after back day or before back day??

thnx for all your help, input, and support guys ;)

rookiebldr
02-18-2005, 07:33 PM
Welcome to the journals.

Lift then drink. ;)

andy51
02-19-2005, 12:49 PM
Welcome.

emjlr3
02-19-2005, 05:05 PM
Back today, went pretty good, I didnt go as heavy on deads as I wanted to, I think my expectations were a bit too bold, o well I guess I'll live, that and my obliques still hurt from abs on thursday and that affected me a bit today

Deads - 135x10,225x8,325x8,360x6,400x4(1st rep was real tough, but the other 3 went smoothly, but because of that 1st rep it made me decide to do a little less on my next set, which was probably wise),435x2(1st rep was about 8 seconds long, whoa, and the second wasnt that great, my back arched a bit, didnt hurt me though so its all good)

lat pull down - 170x12,180x10,190x8
seated row - 160x10,170x8,180x6
pull ups - 6 reps(that all i had in the tank at the end, heh)

all and all not bad, I got pretty good sleep, about 9 hours, had 2 real good meals before the lift:
1st meal-cup rolled oats dry, 10 egg whites, peace of honey oat bread lightly spread butter on it, glass of water and glass of skim milk
2nd meal-cup of black beans, cup of string beans, 1-1/2 can of tuna, 2 potatoes, 2 glasses of water
and a good one afterwards:
3rd meal-cup of rice, 3/4 cup corn, cup of turky chunks, 2 glasses of water

planning on a shake in a little bit, with two scoops of whey, 2 cups of water, cup of oats, and a carnation instant breakfast
then prolly some soup i got here from home, either chicken noodle or split pea with ham, heh, i think i need more protein, only adding up total to low 200s today....eeekkk


now to party tonight, hope it doesn't effect me too bad tmr......... :alcoholic

BigNic
02-19-2005, 05:21 PM
lol, did you get the title of this journal from below my name? If not, thats a crazy coincedence. Good luck with your goals

emjlr3
02-19-2005, 05:28 PM
lol, did you get the title of this journal from below my name? If not, thats a crazy coincedence. Good luck with your goals

ha check that out, i thought i remember seeing it somewhere, so i actually looked around here a bit and didnt, so i posted it anyway, i thought it sounded good, and i wanted something kool, heh well if it gets me looking anything like you that is fine with me

BigNic
02-19-2005, 05:30 PM
with the lifts in your sig, im sure your much bigger than i am.

Coke
02-19-2005, 05:47 PM
You are off to an excellent start with the journal - :thumbup: ...best of luck in all your goals.

emjlr3
02-20-2005, 07:08 PM
with the lifts in your sig, im sure your much bigger than i am.

not my back, atleast not from your sig

and thnx cocoa, hardly drank lst night so im good, played like poo in my football game though, still won 28-7, after winning our first 84-7, heh, o well better luck next time

emjlr3
02-22-2005, 10:03 PM
Chest today, decided to go back to bb after doing db's for about 2 1/2 months, wasnt exactly sure where i was gonna fall, was pretty happy with my performance, i had been doing up to 115lb dbs:

Incline bb-135x15,165x10,175x10,185x10
Flat bb-205x10,215x10,225x10,235x8
Cable flyes-70x10,70x9,60x7(lol i was dooonnneee)

didnt eat real good, and didnt get good sleep either, go about 6 hours of sleep, only had 3 meals prior to lift

1-10 egg whites, a cup rolled oats dry, 1 piece of honey oat bread, 2 glasses of skim milk
2-chicken breast, turkey, mashed potatoes,greens,noodles, 2 glasses of skim milk
3-chicken breast, noodles, greens, baked potatoes, 3 glasses of skim milk
4-12" turkey sub, no cheese, lettuce, pickels and mustard

sucks though this week i may not be able to get to the gym that often, i got 4 tests, 2 labs due and a quiz between friday and tuesday next week.....blarg school suxxxxxxxx

Coke
02-23-2005, 04:52 AM
School ought to come first anyways...I think, lol - good luck with it all...nice chest work!

emjlr3
02-23-2005, 06:28 PM
arms today, i ate like a beast, got close to 3500 calories in me before my lift, not very good sleep again though but I think Ill live, decided to super set arms today, see how that went, going with high reps still, 8-12, went pretty well I think

standing bb-75x12,85x10,95x10,100x10
standing push down-90x12,110x10,120x10,120x10
ez bar preacher curl-75x12,85x10,95x10
standing reverse grip pull down-150x12,160x10,160x10
standing db hammer curl-35x12
body weight dips-got 30 of them

i think maybe im getting too much food in me at some times, then too little at other times, today went up until now im getting about 3500 calories, maybe a little over 4000 by the end of the day

55%carbs,35% protein,15%fat

but my first two meals had over 1000 calories, then my 3rd had 600, then my 4th had 900, then my 5th will have about another 500....moving from more carbs at teh beggining of the day, to more protein at the end of the day, what you all think?

lilmase1153
02-23-2005, 07:42 PM
your off to a great start bro.. good luck

is that you in your avatar? if so you look good bro

emjlr3
02-23-2005, 11:18 PM
heh yea that is me, took a few pics a week or so ago, had them posted in member pics too, thnx for the positive feed back

emjlr3
03-01-2005, 08:29 PM
decent chest day for my 2nd week back to bb, slept pretty good, got about 8.5 hours, had a great amount of food before my lift, about 4000 calories going into it, felt energetic and didnt get tired the whole lift, it was great:

bb flat bench-205x12,225x10,235x10,245x8
bb incline bench-155x12,175x10,185x9,185x7
cable flyes-60x15,70x12,80x8(burn was great)

I feel a great pump right now, very satisfied with my lift, had about 4500 calories total today, but im about to start to cut, makes me sad :(, I love eating everything and anything

Coke
03-02-2005, 05:06 AM
Man, you are strong - keep up the good work, nice chest session.

emjlr3
03-02-2005, 07:11 PM
TY man, I'm hoping to go for a max soon again to make sure I can get up 315, maybe not for a few weeks though, I don't like to max because I feel like I loose an entire week of chest, you know?

Anywho, good arm session today, I went and supersetted bis and tris, finally got a chance to do some weighted dips, me and my lifting partner finally rememberd to bring our belts, and it when like this:

standing ez bar close grip-95x10,105x10,115x10
standing db curl-40x10,40x10,40x9
wide grip ez bar cable-150x8,150x8,150x8

standing cable tricep press down-100x12,110x10,120x10
weighted dips-me+ 45x12,55x12,70x10
single arm cable reverse grip pull down-80x10,70x10,70x9

I was pretty happy with the weighted dips, I thoguht that maybe I could have a shot at doing a double body weight dip because in previous sessions iv'e been able to hit 30+ for my last tricep set, but after today probably not....I may be able to get 2 45's for a good 8-10, I guess I'll see next week

I didn't get good sleep last night, only about 6 hours, but I took like a 2 hour nap in the middle of the day and I think that helped me out a good bit with my lift. Starting cut went pretty good, wasn't able to get any cardio in today but the diet went fairly well, still managed to overeat though :(

I was shooting for about 650 a meal for 5 meals which would have put me at 3250, but I got 3600 after 4 meals.....so Im just not going to have my 4th, maybe it will go better tommorow.

Totals 3610calories 39fat 473carbs 346prot

49-41-10% what do you guys think??

emjlr3
03-03-2005, 09:22 PM
Well today didnt go to well, but did I expect, I played a basketball game at 2 then tried to do legs later in the night, and yea that didn't happen.

Squats-225x8,235x8,245x6,265x3
Leg Extensions-110x8,120x8,140x6
Leg Curls-200x8,220x8,240x6
Seated Dokney Calf Raises-45x15,90x12,135x10,180x6
Standing Calf Raises-150x10,160x10,170x8

Ha and I have another game tmr, this is gonna be good ;)

emjlr3
03-16-2005, 12:41 PM
whoa almost forgot about this thing, anwho had a good chest day after a ****ty one last week:

flat bb-225x10,235x10,245x8,255x5
incline db-85x10,85x9,85x8,85x8
cable flye-60x10,70x10,80x8

the cut is going pretty good, havent reall lost anything noticeable, sept maybe a tad bit around my mid section, but i also have not lost any str at all so far eating less calories, right now im doing about 3k calories a day, 50% protein, 35% carbs, 15% fat, cardio 3-4 times a week which entails either 45minutes on the excersice bike, 45 mintue game of soccer, or 45 minute game of basketball, weight has stayed the same also, so i think everything is going pretty good, looking forward to a good arm day today!

emjlr3
10-27-2005, 10:30 PM
Wow I have not been on here in a while, come to think of it I have not been online very much lately either

My poor journal, never did get very far, I think I will start it back up, want to keep track of my progress, starting to get back into uncharted territory :)

Cutting went well, sept for the massive weight/ strength loss, I got very lean, around 7%, went from about 205-170 over like 4 months, man did that suck in the end though

Been off it since about 2 months ago, and believe you me, never again :(

Gains since then have been good

squat: 235-315
bench: 250-315
deadlift: 400-450
bb rows: 185-235
db shoulder press: 75-95
pull ups: me+15-me+70

these are rough max estimates, they look good, but again this is coming back from a cut, and I am just starting to get back into PR's

To sum up what I ahve been doing
for 4 weeks did 5 sets by 5 reps for everything

Day 1: Squats-pyramid to 5 rep max
Bench-5 heavy
BB Rows-5 heavy

Day 2: Deadlift-5 heavy
DB shoulder press-5 heavy
pull ups-5 heavy
Squats-5 light

Day 3: Squats-5 heavy
Bench-pyramid to 5 rep max
BB row-pyramid to 5 rep max

then did a chill weak, the same regimine, but did not go up weight that week

now what I am doing is called the d load phase(working out using the dual factor theory, if anyone had heard of it before)

Everything is 3 sets for 3 reps

Day1: Squats-pyramid to 3 rep max
Bench-3 heavy
BB row-3 heavy

Day2: deadlift-3 heavy
db shoulder press-3 heavy
pull ups-3 heavy

Day3: squats-3 heavy
bench-pyramid to 3 rep max
BB row-pyramid to 3 rep max

Using a different form with BB rows too, keep back completey parrellel with the floor through the whole movement, and after every rep, let the bar pause on the floor for a split second

anywho, to sum up my last week for the archives

Day1: squats-280x3
bench-3 sets at 285x3
BB row- 3 sets at 225x3

Day2: deadlifts-3 sets at 405x3
db press-3 sets at 90x3
pull ups-3 sets at me+60x3

Day3: Squats-3 sets at 265x3
Bench-295x2.5
BB row-235x3

ANd I have not been eating as godo as I did last semester, it was so easy going to the D Hall, stuffing my face, and taking alreayd made food, to heat up later

now that I am in an appartment, making 6 meals a day, especially what I am supposed ot be eating has gotten very tiresome, boring, and expensive, I ahve sorta been living off tuna/mac and cheese and Lean Mass Matrix for a good couple of weeks now :(

emjlr3
10-31-2005, 10:01 AM
yep got wrecked last night, then tried to lift, didnt work to well

Squats: 3 sets 270x3
Bench 295x2.5
BB Row: 235x3

blarg, better luck next time

emjlr3
06-06-2006, 05:54 AM
man havent looked at this for a while...I think I have gotten stronger ;)

chest day yesterday

flat: 135x10,225x10,245x8,265x6,295x3,225x10
incline: 185x8,205x6,225x3
decline: 225x8,250x6,275x3
cable flyes: 120x12,150x6,120x10,100x15

legs today.....eat eat eat

McIrish
06-06-2006, 10:04 AM
hell yeah another polish guy on the forums, my familys from warsaw (well my grandparents anyway, i only know enough polish to thank people and hit on girls... heh, i suppose those are the useful ones anyway). anyhow, solid benching!

emjlr3
06-06-2006, 01:48 PM
yea I am pretty Polish, but not a speaker :(, ty for the compliment

emjlr3
06-06-2006, 07:34 PM
Leg Day, not bad, squats were feelin pretty easy until the last set, I had no spot so I cut my 265 off at 6 instead of 8 and my 300 off at 2 instead of 3

ATH Squats
135x8, 225x8,245x8,265x6,300x2,225x8

Tried doing some SLDL's but my back hurt to much from squats and deads a few days ago

Uni-Lateral Leg Press(each leg indivdually, first time I tried it)(Had to find something that didnt hurt my lower back, the reg leg press machine did)
90x12,135x12,180x10,225x4 (Was pretty toast at the end there)(Those numbers are the weight for each leg)

Seated Calf Raise
90x10,135x8,170x6,195x5

Lieing Machine Leg Curls
120x12,140x8

Calf Raises on leg Press Machine
315x12,375x8

Cut my last 2 exercises off at 2 sets a peice in stead of 3 cuz I was tired and so was my gf, shoulders tmr...woott!!!

emjlr3
06-08-2006, 07:55 PM
Skipped yesterday, I fell asleep and woke up to late to get to the gym

so today I did shoulders and biceps, I was planning on doing shoulder wed., back thurs and arms fri, but I had to do both since I skipped wed. :(

my right shoulder started to bother me from my third set of bb press on, I tweaked it on chest day on decline, very last set :(

Shoulders:
seated BB press:
135x10,155x10,175x6,185x5,195x3

seated DB press:
75x10,80x10,85x8

DB latterall raises:
25x12,30x9

BB shrugs( yea its pathetic, but I try):
135x12,225x10,275x8,285x6,295x5.225x12

Biceps:
Standing EZ Bar curls:
45x12,95x10,105x10,115x8,125x6

Standing BB Curls:
75x12,85x10,95x5

Machine Preacher:
80x12,100x8

DB Concentration Curls:
30x10,30x9

Really big day, bigger then I wanted, but you gotta do what you gotta do ;)

emjlr3
06-09-2006, 04:44 PM
Back and Triceps

Very good day for deads, very good day:

Back:

Deadlift: 135x10,225x10,315x8,385x6,425x5,485x1,315x6

485 came up real nice, might get to 500 in 2 weeks!!!

Cable Lat Pull Downs:

135x10,150x8,165x7

DB Bent Over Rows:

85x8,85x8,90x6

Seated Machine Row:

295x8,315x6

Triceps:

BB Skull Crushers

45x12,95x10,115x8,135x4

Seated Behind The Head DB Push Ups:

80x10,80x10,80x10

Standing DB 1-armed Push Ups:

30x8,35x8

Cable Push Downs:

Superset - 150x8,110x8,70x8,40x8

Very good day, I was so pumped from my deads it carried me through the rest of the lift, lets just hope I am not to sore to do some shingling tmr morning.... ;)

emjlr3
06-12-2006, 07:40 PM
Chest day...didnt go so well...and I was so pumped going into it after last chest day...o wells....guess you can always go up, heh

Flat BB:

135x12,225x12,245x9,275x4,300x1.5,225x8

Incline BB:

225x5,225x4,225x4

Incline DB:

85x8,90x8,100x3(that didnt go so well... :( )

Cable Flyes:

120x12,140x8,160x4

BW Chest Dips

20 reps

meh... a little lack luster day...hopefully my leg day will go better tmr ;)

emjlr3
06-13-2006, 06:21 PM
legs...again.... :swear:

anywho

ATH Squats:

125x10,225x10,245x8,275x5,305x2,225x8

BB SLDL's:

115x12,185x10,205x8,225x6

Leg Press:

360x10,410x8,460x6

Seated Calf Raises:

90x10,135x8,160x6,185x5

Seated Leg Press Calf Raises:

335x10,375x8

Lieing Leg Curls:

130x8,140x6,150x5

Not to to bad of a day ;)

emjlr3
06-14-2006, 04:56 PM
Shoulder day, went pretty good I think, but not great either

BB Press:

135x12,155x10,175x6,195x3,135x12

DB Press:

80x5,75x7,70x9

BB Upright Rows:

85X12,105x10,125x6

DB Side/Front Raises:

25x12,25x12

Machine Rear Shoulder Fly:

120x12,135x7

BB Shrugs:

135x12,225x10,275x8,285x8,295x6

DB Shrugs:
100x12

Goodwinm
06-14-2006, 04:59 PM
some sweeet numbers in here man! solid workouts! quitley going about ur busines! awesome stuff!
Those deads are kickass man! and super shoulder work!

emjlr3
06-15-2006, 07:30 PM
ty for your kind words, back day today

Deads:

135x10,225x10,315x6,385x6,435x5,485x1,315x6

man that 485 was tough, but I am still going to go for 500 next week...woot woot

Bent Over DB Rows:

100x8,100x6,100x6,75x10

Cable Lat PullDowns:

150x8,165x8

Seated Machine Rows:

215x8,230x6

Pullovers:

155x8 ( slowly )

Pretty good, 485 was harder then I would have liked, but I still got it up w/o a hitch, great lat pump, as usual!

My diet has been hitting pretty good too, Ive been keeping a good constant 3500 calories, 45%(c),40%(p),15%(f), don't seem to be gaining much more weight like I was but I am still getting stronger I think

KingWilder
06-15-2006, 08:16 PM
nice job with the deads

just curious why your fats are so low?? make sure you're getting .5g per LBM from healthy fats

emjlr3
06-15-2006, 11:03 PM
i aim for 40/40/20, but am never perfect, my fats are still pretty high, since im eating 3500 calories, I think 20% fat at that is over rated, thus having like 70-75g fat a day is fine I think

Goodwinm
06-16-2006, 01:14 AM
sweet workout. Super deads man!

emjlr3
06-17-2006, 11:41 AM
friday was arms day, but I decided to do some flat bench before hand, just because I like to get a little more chest every week

Flat BB Press:

225x10,245x6,265x4,285x2,315x1,325x1

I was soo pumped after this, it felt real hard my first 3 sets, i was keeping my form real slow, pasuing on my chest, elbows straight out, etc. then 285 felt great, so I decided to throw some weight on, 315 went up like nothing, and i powered through 325, WOOT WOOT!

EZ Bar Curls:

75x12,95x10,115x8,125x5

BB Curls:

95x10,105x8,115x5

DB Curls:

45x10,50x8,55x6,60x4

Then from the 60x4 I super setted down:

40x5,30x6,20x6

Seated Machine:

150x10,170x8

Overhead DB Press:

70x12,85x8,90x8

Cable Pushdowns:

150x12,190x8

Then I did superset:

150x8,100x8,50x8

man even today I am still pumped about that chest lift, I can't wait till monday when its chest day, woot woot!!

my arms were so pumped after the lift flexing felt like they were going to pop ;) I would had love to measure them then, prolly clsoe to 17"

emjlr3
06-19-2006, 07:11 PM
Chest day, I really wish my right shoulder would stop hurting, i hurt it a few weeks ago on decline(never gone do that again) and i am still trying to lfit through it

Flat BB:

135x10,225x10,250x6,275x4,295x2,225x8

Incline BB:

225x5,225x5,225x4

Incline DB:

85x10,90x8,90x8(90s are too easy, but my gym dont have 95s, it skips to 100s, and i can only get like 2-3 of those :( )

Cable Flye:

130x10,140x8,150x6

Chest Dips:

20 easy

Not too bad of a day, I wanted 3 at 295 but it wasnt happeneing :(, better luck next time, ill just try and improve next time

Goodwinm
06-20-2006, 03:08 AM
Man your bench is awesome man!
That incline is damn impressive!

emjlr3
06-20-2006, 05:55 AM
if only my chest were as "awesome" :(

Goodwinm
06-20-2006, 05:58 AM
if only my chest were as "awesome" :(
it will come man. Dont u worry. just keep eating and pluggin away at it.

emjlr3
07-06-2006, 11:15 AM
aight havent been around much

was screwing around the BGB with ym gf at the gym, took a the last week off to try and let me shoulder recoup, and it seemed to work

just did a generic chest/bis day yesterday

Chest:

Flat BB:

135x10,225x10,245x8,265x6,285x3,315x1,330x1(missed :( ), 225x8

Machine Flyes:

100x12,120x8x140x6

Incline BB:

135x12,155x10,175x8,195x4

Bis:

DB Curls:

25x8,40x8,45x8,50x8

Machine Curls:

100x12,110x10,120x8

DB Concentration Curls:

30x8,30x8

Not a bad day, chest felt really good, shoulder did not hurt and I am really happy about that

arms felt good too, coudla done 55s for curls

emjlr3
07-11-2006, 10:05 AM
forgot to write down my last two days, which were legs and back/tris respectively, anywho, another week, another chest day

sorta got wrecked today, on my real heavy set last wednesday I felt like I could get 315x2, i had trouble with 305x1, o wells, maybe next week

Flat BB Press:

135x8,225x8,245x8,265x5,285x2,305x1,225x8,225x6

Flat DB Press supersetted with Flat DB Flye:

90x8/40x8,90x8/40x8

Incline DB Press supper setted with Incline DB Flye:

80x8/35x8,80x8/35x8,80x8,35x8

Incline BB Press:

135x10,155x8,175x5

Very big day, but man is my chest feelin good ;), however I am eating real good and about to start on NO-Explode, so we'll see what happens ;), going back to my 5 day split, 1 real big day for each thing, really worknig on squeezing and working it all real good

emjlr3
07-11-2006, 07:03 PM
Legs, another very big day, but like I said, I am eating ownage, so why the hell not

ATH BB Squats:

135x8,225x6,245x6,265x6,285x3,305x2,315x1,225x6

BB SLDL's:

135x8,185x6,205x6,225x6,245x6

Leg Extensions:

120x8,135x8

Leg Curls:

120x8,120x8

Leg Press Used for Calf Raises

275x8,295x8,315x8

Good day, SLDL's felt great ;)

Goodwinm
07-12-2006, 03:40 AM
solid stuff man! Nice squating also!

McIrish
07-12-2006, 05:26 PM
Geez, freaking awesome deadlifts... almost 500 lbs at 200lbs body weight?? :bow:

Keep it up! Also, hell yeah Poland. My family is Polish.

emjlr3
07-14-2006, 06:18 AM
thanx much

well I just started NO-Xplode, and after the first day I must say I am impressed

I was pumped(mentally) at the gym and focuses during every set, and had a great pump afterward

also measured my arms, 17" about 45 min after the lift, 16.26" unflexed, woot woot!!

Shoulder:

BB Press:

135x12,155x8,175x6,185x4,195x2,135x10

DB Press:

75x8,75x8,80x6,85x4

DB Side Raises:

25x12,30x10

Machine Read Delts:

120x12,135x8

BB Shrugs:

135x12,225x10,245x8,265x8,285x6

Bis:

DB Curls:

25x12,35x10,40x8,45x8,50x6,55x4

EZ Bar Curls:

95x12,100x10,105x8

Machine:

80x12,90x8

DB Conc. Curls:

30x8

Again, huge lift, not only cuz I missed wednesday, but also cuz im on NO-Xplode now and eating great, go go back today!!!

btw the lifts in my sig are estimates, i pushed 325 on my 5th set of bench about 3 weeks ago, ive done 315 for a 6th set of squats, and have pulled 485 on like a 5th set of deads

although I attempted 500 last week after my week layoff(with eating bad) and it wasn't happening, but there is not telling what the future might hold

emjlr3
07-24-2006, 05:27 PM
figured Id post this, one of the better chest days I have had in the past few weeks :(

BB Flat Press:

135x8,205x4,225x10,245x8,265x6,285x3,305x2,325x1,225x8

DB Incline Press:

90x8,90x8,90x8,100x3 :(

BB Incline Press:

185x8,205x5

Machine Flye:

130x12,140x10


Did a few sets of abs too

Machine Crunch:

90x12,115x12,130x12,145x8

Goodwinm
07-25-2006, 01:09 AM
wow great cheat day man! real solid!

emjlr3
07-25-2006, 09:36 AM
thnx ;0

big legs today, lets hope it goes well, last leg day did

emjlr3
07-25-2006, 05:58 PM
felt really good with my leg day today!!

Legs:

ATH BB Squats:

135x8,225x8,245x8,265x6,285x4,315x2,225x6

Lieing Leg Curls:

120x8,130x8,140x6,150x5

Leg Press:

360x8,410x6,460x6

Seated Calf Press Machine:

195x12,295x10,315x10,335x8

Bi's:

BB Curls:

45x12,95x8,100x8,105x6,110x5

DB Curls:

40x8,45x8

Machine Curls:

100x8,60x12

Overall good day, everything felt pretty easy on legs, even the 315, woot woot

emjlr3
07-26-2006, 06:33 PM
Shoulders:

Seated BB Press:

95X12, 135x12, 155x10,175x6,195x3,135x8

Seated DB Press:

75x6,80x5

DB Side Raises:

20x15,25x12,30x10

Bent Over DB Raises:

15x12,20x10

BB Shrugs:

135x12,225x8,275x8,285x8,295x8,225x10

Abs:

Machine Crunch:

95x12,125x12,140x10,155x8

Lieing Leg Raises:

15,12

Decent Day, was kinda beat cuz I spent half the day outdoors....suppose I will live though, did get some good tan though

KingWilder
07-26-2006, 07:51 PM
Damn, nice numbers there man

Goodwinm
07-27-2006, 03:57 AM
wtf!! 195 x 3 on Shoulder Press?
That is some awesome shoulder work altogethor man! Damn Im so jealous!! :p

emjlr3
07-27-2006, 02:46 PM
ty for your kind words guys, although I do weigh 200 lbs, repping my bw on shoulder press I dont think is too big of a deal, heh

anywho, back today, and man was it a good one

Deads:

135x6,225x6,315x8,375x8,425x6,460x3,480x2,500x1

WOOOT!!!!!!

Lat Pull Downs:

95x12, 135x10,150x8,165x8,180x6

Then I sorta just jumped around, doing a few things

DB Rows:

100x6

Seated Cable Rows:

160x8, 180x8

Chin Ups:

BWx6

and that was that, man am I pumped about that deadlift, woot woot! :strong:

Goodwinm
07-27-2006, 06:01 PM
damn you and your dead strength! hehe :p Excellent work man!

emjlr3
07-28-2006, 12:53 PM
haha ty

emjlr3
07-31-2006, 07:37 PM
Chest today, and I was working with the big guy who was doing deasds with me last week (585x3)

he was going heavy with low reps, so I decided to do the same on flat

Flat BB Press:

135x10,225x10,245x8,275x5,295x3,315x2 WOOT that was the first time I did that!

Incline BB Press:

225x5 , then the big guy left so I lost my spotter and did dbs

Incline DB Press:

90x8,90x7,90x6,75x11

Cable Flye:

130x10,140x8,150x6


and I did some abs

Machine Crunch:

95x12, 125x12,140x10,155,8

and then some random stuff lieing on my back

good lift, flat went real well, I used thumbs around the bar instead of not liek I had been doing, and I think I may go back to that, I liked it, and seemed liek it helped me keep my elbows out as close to 90 deg. as I could

emjlr3
08-01-2006, 05:47 PM
Legs, real good squat day for me, even my 315 went up real nice, and my legs felt real powerful ;)

ATH BB Squats:

135x8,225x10,250x8,275x6,295x4,315x2,225x6

Lieing Machine Leg Curls:

120x8,130x8,140x6,150x4

Machine Leg Press:

315x10,335x8,375x6

Machine Calf Raise:

155x12,295x10,315x10,335x10

Squats felt real good, and 225 finally felt light on my first set of it, like 225 does on bench :)

Legs are deff getting stronger and bigger, woot, woot

emjlr3
08-02-2006, 05:36 PM
pretty good day for me today

Seated BB Press:

95x10, 145x10, 160x8, 175x6, 190x4, 205x2 I think I found a better split for my bb shoulder press here, worked good for me

Seated DB Press:
70x8,70x7

DB Lat. Raises:

25x12,25x12

Bentover DB Lat. Raises:

20x10,20x10

BB Shrugs:

135x10,225x8,245x8,265x8,285x6,305x5,225x8

was real happy with bb shoulder press today, and shrugs actually felt good for a change :)

Unholy
08-02-2006, 05:44 PM
Some very solid poundage, My shoulders were always my weakest point since I have 2 torn rotator cuffs, I envy your lifts on seated BB press!

emjlr3
08-03-2006, 03:06 PM
heh, i dont really know if mine are strong, i dont often see ppl doing anythign for shoulders really at my gym

but yea andything torn like that is going to wreck your day on shoulder lifts, may be the reason your bench never got where you wanted it either

Unholy
08-03-2006, 03:31 PM
That could be it, and the only way to fix that **** is surgery.....no health insurance = no surgery =(

emjlr3
08-08-2006, 06:04 PM
finally got back to the gym, took 5 days off

started with the bread and butter

flat bb press:

135x10,225x10,250x8,275x5,295x3,315x1(was hurting my left hand band for some reason, so i didnt go for 2)

incline db press:

80x10,85x8,90x6,90x5

machine flye:

120x12,130x10,140x8,150x6


and some abs

machine crunch:

65x12,135x12,140x12,145x10

and some random stuff on the mat

not a bad day IMO

DGabe24
08-08-2006, 06:40 PM
Awesome chest day, 315 is still awesome even if it's just once. You're better off being smart and not pushing it to the poitn that you end up setting yourself back man.

KingWilder
08-08-2006, 07:30 PM
holy hell, AWESOME session man!

where do you place your hands on BB Bench?

emjlr3
08-09-2006, 05:40 PM
thnx guys

i put my pinkies on the line on bb flat bench, duno what happened though, my hand jsut hurt real bad, never had happened before

anywho, great day today, legs

ATH BB Squats:

135x8,225x10,250x8,275x6,300x4,325x2,340x1

340 went up slow but felt real good, woot woot

Machine Leg Curls:

120x10,130x8,140x8

Machine Leg Extension:

165x10,195x8,225x8

Machine Calf Raises:

195x12,295x10,315x10,335x10

squats went real well, I must say, 225 felt heavy, but I just flew from then on out

KingWilder
08-09-2006, 06:00 PM
impressive squats

do you ever do goodmornings? They've helped my squats a lot

Goodwinm
08-10-2006, 04:56 PM
excellent squatting man! awesome ****!

emjlr3
08-10-2006, 05:14 PM
thnx guys, yes i do good mournings on occasion, i get a lot of hamstring outa it IMO

Seated BB Press:

95x10,135x10,185x6,190x5,195x4,135x12

decided to go heavy with it today, felt good

Seated DB Press:

60x12,65x10,70x8

then I went light and high reps with these

DB Side Raises:

20x15,25x12

Bent Over DB Side Raises:

20x12,25x10

Upright BB Row:

95x10,115x8

BB Shrugs:

135x10,225x10,245x8,265x8,285x6

hada stop a little short on these, it was time to go ^^


also did like 8-9 sets of random triceps stuff, since I missed monday, I hada do this :(

went well though

emjlr3
08-21-2006, 06:26 PM
finally a good day in the gym worht writing about :)

flat db press:

50x8,80x12,90x10,100x8,110x5,80x12

incline db press:

70x12,80x10,90x8,100x4,70x12

machine flyes:

120x12,130x10,140x8

and some random ab stuff

decided to go back to db for chest for a while, felt real good and my numbers were impressive

think ill stick with it for a while

emjlr3
06-03-2008, 07:36 PM
alrighty then:

Lots of bad **** has happened since the last time I posted here, to make a long story short - Went back to school that year, won the bench contest and stayed real strong for that semester

went home for the winter - did not lift around christmas for about 1.5-2 weeks, got real sick around new years, then started to lift again, went back to school weaker then before, got real sick around easter, and was stagnant for the rest of the semester - ending up squating 250 for reps and benching 250 for reps

next summer got back into it, was never as strong as I was here, new gym with my woman, 24 hour place, sort of expensive but real close to my house, so I went there. Did not have all the **** I needed, sort of a globo gym type, but I made due. Lifted good that summer, did a really good cut, which netted me about -2.5% bf, while having about 3 lbs muscle gain over about 1.5-2 months.

Summer ended, went back for my last semester at school only had two classes, continued to work at gym at home 4 days/week - not making too many gains since i was preoccupied with a lot of other things - some things got stronger but never my chest :(

got real sick again around new years after the semester, and took some time off, lost a lot - got back into it, made some small gains - never my chest, again

moved to a new place with my fiancee, got married shortly after - lots of time away from the gym, got real sick about a week before the wedding, and hurt my left shoulder really bad trying to kick my chests ass

went to doctors - they said nothing was wrong - got sad and discouraged since by now I had lost about 20 lbs, down to about 180 - took about a month off lifting and eating - then got back into it, lifting like a dip **** at my apartments fitness center - not really eating much since I was still sad cuz my shoulder was owned.

rehabbed my shoulder over about a 2 month span - started to get back into light chest work - still lifting and eating like an idiot

skip forward to about a week ago - I finally got fed up, my shoulder was getting better (not perfect mind you, or rather as good as it was pre injury - since I always seem to have shoulder issues, but better none the less)

order some supps offline: New 10lb Tub of protein, Dextrose, Shaker, Creatine, naNO Vapor (since the last time I can remember getting any gains I was on NO Xplode and made really good gains - call me idiot or whatever, but I need the initiative - anyhow got two 3lbs tubs for the price of one so its ok)

so I started lifting hard again, eating hard, and supping good - which supps include, including the above, B complex, multi., fish oil, and lots and lots of food

The idea of this log - now, is to track my progress, and see if by actually trying again I can do it :) - feel free to comment - or not - its up to you - btw, consider what I am doing now a bulk

As far as calorie counting, basically, its harder sometimes to count calories with what I eat, for instance, I had shrimp scampi for main dinner tonight, hamburger helper for first lunch, etc.
But basically, i am eating like I was before, except forcing more down, adding nuts, and actually consuming calories on the weekend - some days I will track calories - when its a day that its easier for me to do so - such as tmr - hopefully

Will try to do a split similar to the one I did when last I was running this journal:

Monday - chest/abs
Tuesday - legs/bis
Wednesday - possibly off, or shoulders if I get back into them
Thursday - back
Friday - tris/abs

thus I come to today - started to get back into it last Wednesday - had a good chest/bi day - Thursday a good leg day and Friday a good back/tri day (am still afraid to do shoulder due to my farked left shoulder)

//-----\\

Starting weight: 178-180 or there abouts, 10-12% bf

Bench: 205x4 on 4th set with minimal shoulder pain and clicking
Front Squats: 205x1 on 4th set (these are deff harder then reg squats - argue all you want)
Deads: 365x4 on 5th set
BB Shrugs: 245x4 on 4th set

Today: Legs

Front Squats:
barx12,135x10,155x8,175x6,195x4,215x2,225x1

SLDLs:
135x10,185x8,205x8,225x6,245x5

Seated Calf Raises:
90x12,115x10,140x8,165x4,90x10

Machine Leg Curls/Raises:
80x12 each

2 sets of some random ab stuff on the mat

then went and played 9 holes of golf - walking - in about 1 hour 40 minutes (pretty good pace walking)
shot a 44, pretty good for me :)

Food:

meal 1 - 2 pop tarts, banana, nuts
meal 2 - 2 slices of supreme pizza minus the pepperoni, nuts
meal 3 - 1.5 cups of hamburger helper, 1 boca burger, nuts
PreWO - 1 scoop naNO Vapor
PostWO - 23g whey, 30g dextrose
meal 4 - ~2 cups shrimp scampi
meal 5 - 1 cup cottage cheese, scoop of peanut butter, some oats, glass of milk

have a nice day :)

emjlr3
06-04-2008, 05:30 PM
Weight - 182.5-185 (two scales), not noticeable body fat gain over past week, maybe .5% tops if any

Lift - Shoulders, thought I would give em a try:

BB Press
barx15,95x12,135x8,155x5,175xfailed,135x8

DB Press
50x8,60x8,70x8

My basic shoulder rehap routine
3 setsx12 reps for both excersizes

Side Raises
25x10,25x7

Bent over Raises
15x10,15x10

BB Shrugs
135x12,185x10,225x8,245x6,265x4

Free Weight Machine Shurg (sort of like db shrugs)
180x10,230x6

then a 20-25 minute game of basketball

shoulder felt decent, left one deff was weaker then right, and burned more, though did not hurt at all

Food

meal 1 - 2 pop tarts, banana
meal 2 - half cup of rice, 2/3 cup of green beans, 1/2 can of tuna, nuts
meal 2.5 - gyro, order of french fries (cousins wanted to get lunch, so i went with them halfway through my first meal 2)
PreWO - scoop of naNO Vapor
PostWO - 24g whey, 30g dextrose
meal 3 - second half of meal 2, plus a glass of milk
meal 4 - 3/4 cup of oats, 24g whey, 2 cups of milk, peanut butter
meal 5 - cup of cottage cheese, peanut butter, glass of milk, some oats

http://fitday.com/WebFit/PublicJournals.html?Owner=emjlr

was happy with my lift today, glad nothing really hurt, just felt weak and under worked for past months, shrugs were stronger then last time, weight is up 2.5-7 lbs over 1 week span, db presses were good, only 70s felt heavy, overall not a bad day of off 7 hours of sleep or so

back tmr, looking forward to deads

emjlr3
06-05-2008, 09:20 PM
Lift - Back/Abs

Sumo Deads
135x12,225x8,275x8,325x8,375x6,405x3,225x6,135x6

Lat Pull Downs
110x12

Pull Ups
bodyx9,bodyx6,bodyx5

Seated Rows
145x8,160x8

Machine Seated Rows
140x12

Random Ab lifts on the mat

9 holes of golf afterwards

Switching to sumo style helped lessen the pain on my back by a large amount, good stuff

Food -

meal1 - nuts, 2 pop tarts, banana
meal2 - 3/4 cup oats, 24g whey, 2 cups milk,
meal2.5 - 2 slices cheese pizza
meal3 - half a can of tuna, 2/3 cup green beans, 1/2 cup brown rice, nuts
PreWO - 1 scoop naNO Vapor
PostWO - 24g whey, 30g dextrose
meal 3.5 - second half of meal3, a teeny banana nut muffin, 1 toaster strudel
meal 4 - cup cottage cheese, some oats, peanut butter, glass of milk

Good day, got decent sleep, deads felt good, nice lat and lower back pump, im happy

Unholy
06-06-2008, 09:35 AM
Very strong lifting as always bro, good to see you back in journal land.

emjlr3
06-07-2008, 11:09 AM
Friday Lifting : Triceps and Forearms

Skull Crushers
50x12,70x10,90x8,110x4 (these were with pre-made ezbars, all one piece, for some reason this feel heavier then free weights)

Machine: V-Bar Pushdowns/Rope Pushdowns/Overhead Rope Pushforwards(????)
1 setx8 of each

DB Behind Head Pushup
70x8

Single Arm Machine Pull Down(???)
25x10

1 set of some machine arm curls (like flyes but curls, standing) - just because I wanted to - 20 lbs

Front and back forearm curls
20x12,20x12,20x12

Decent enough day, it was beautiful out, so I just wanted to get to the golf course - only took me about 30 minutes to complete this workout

and then 18 holes of golf, so tired when I got home

Food -

meal 1 - 2 pop tarts, nuts, banana
meal 2 - 3/4 cup oats, 2 cups milk, 24g whey, nuts
meal 3 - Beef and broccoli dish from PF Changs - good stuff
Prewo - 1 scoop naNO Vapor
PostWO - 30g dextrose, 24g whey
meal 4 (ended up being really late because I did not get home from golf till like 8:30) - broccoli rice and tuna
meal 5 - peanut butter and milk, then bed, man was I tired

not bad, looking forward ot monday to try and do some chest again, see how my shoulder feels, and lift for the first time on the naNO doing chest, going to The Melting Pot today with friends, can't weight, mega bulking for the win!


Very strong lifting as always bro, good to see you back in journal land.

ug don't make me cry, actually went through this before I started writing again, from the start, and when I got to days where my deads went:

315x10,365x10,415x6,455x4,485x2

and squats something like

225x10,250x8,275x6,300x4,325x2

I wanted to cry :(

emjlr3
06-09-2008, 04:12 PM
Weight:
186-188lbs. (two seperate scales)

Lift - Chest/Bis:

Flat BB Press:
95x12,135x12,165x10,185x8,205x6,225x3

Incline BB Press:
135x12,155x8,175x5,135x10

Cable Pec Flye:
35x8,25x10,15x12

Incline DB Press:
50x10

EZ Bar Curl:
40x12,70x12,90x8,110x4,60x14

BB Curl:
65x12,85x6

DB Curls:
Twisting - 40x6, Hammer - 40x7

Machine Preacher Curl:
100x10

Dual Cable Curl:
25x8,20x10

Then a 15-20 minute game of half court 4 on 4 basketball -we whooped

Was very happy with strength today on chest, felt fine up until 185, then i started to feel my shoulder hurt a bit, 205 was worse, and 225 sucked - I deff. had more in me then 3, but i did not want to risk hurting myself more to prove it - surprisingly incline gives me no trouble, perhaps I should do it first for my big sets, and do a few lighter sets of flat....

Great pump in my chest and biceps, felt great

Food -

meal 1 - 2 pop tarts, banana, nuts
meal 2 - 3/4 cup oats, 24g whey, 2 cups milk, nuts
meal 3 - pasta and tuna
Pre WO - 1 scoop naNO Vaport
Post WO - 24g whey, 30g dextrose
meal 4 - chicken fried in canola oil, rice, veggies
meal 5 - cup of cottage cheese, peanut butter, glass of milk, some oats

http://fitday.com/WebFit/PublicJournals.html?Owner=emjlr

hmm, need more calories, peanut butter FTW!

w00t!

emjlr3
06-10-2008, 03:07 PM
Lifting - Legs:

Front Squats
barx12,135x10,165x10,195x6,225x2,235x1,135x8

SDLs
135x10,205x8,225x6,245x6,255x4

Machine Leg Curls/Extensions
90x8

Seated Calf Raises
90x12,125x12,150x8,175x5,90x10

Food -

meal 1 - 2 pop tarts, banana, nuts
meal 2 - 2/3 cups oats, 1.5 cup milk, 19g whey, nuts
meal 3 - chicken cordon blue sandwhich and french fries from Pats Pizzeria
preWO - 1 scoop naNO Vapor
postWO - 30g dextrose, 24g whey
meal 4 - fried chicken, rice and veggies
meal 5 - cup of cottage cheese, some oats, peanut butter, glass of milk

good day, hot as hell here in MD, and the gym has no AC, so its even worse on the inside, can't wait till it cools down a bit. i just felt like getting the hell out of there in the second half of this session because I was so miserable in the heat
was hoping to do a bit more on squats, though I can honestly say I think i had 1 more in me on the 225 and 235 sets, but w/o a spotter i did not want to risk it
everything is getting stronger :)

emjlr3
06-11-2008, 07:19 PM
Weight -

184-192 (very weird, for the past 2 weeks these scales have been 2lbs different, today they were 8.....)

Lift - Shoulders/Abs

BB Press
barx12,135x12,155x8,175x4,135x10

DB Press
50x10,60x10,70x10

Side/Rear Raises Super Sets
20x12,20x10,20x8

BB Shrugs
135x12,225x8,245x6,265x4,135x12

DB Shurgs
100x8,100x8,100x6 - I cheat a lot on these, they were heavy as pooh

Abs
Some random ab **** on the mat

Then 9 holes of golf

Food -

meal 1 - 2 pop tarts, banana, nuts
meal 2 - cup of oats, 26g whey, 2.5 cups milk, nuts
meal 3 - cup spaghetti, broccoli, tuna, nuts
pre WO - 1 scoop naNO Vaport
post WO - 30g dextrose, 24g whey
meal 4 - bowl of kashi go lean crunch, peanut butter, whey in milk
meal 5 - cup of cottage cheese, some oats, peanut butter, glass of milk

good day, shoulder was decent, though i think the 225 bench day screwed it up a bit, looking forward to the next 4 days of rest for it - was hoping weight was up just a bit, but hell, 8 lbs in 2 weeks, not bad - am going to up the naNO soon too, so that should be good

emjlr3
06-12-2008, 06:56 PM
Lift - Back

Deads
135x8,225x8,315x8,365x6 (needed straps - started to drop it),415x3,435x1,315x5

BW Pull Ups
9,7,6

Lat Pull Downs
110x12,150x6

Seated Machine Rows
150x8,150x8

DB Rows
80x8,80x8

Food

meal 1 - glass of milk, banana, nuts
meal 2 - rice, broccoli, tuna, nuts
meal 3 - 3/4 cup oats, 2 cups milk, 24g whey, nuts
pre WO - 2 scoops naNO Vapor
post WO - 30g dextrose, 24g whey
meal 4 - mashed potato bowl from KFC (good **** - corn, mashed potatoes, popcorn chicken and cheese - yum!)
meal 5 - cup cottage cheese, some oats, glass of milk, peanut butter

was hoping for 2 with the 435, had 1 more in me at 415, considering im heavier then i was last back day, my pull ups went up too, which is good, db rows felt real good, am happy with the day

emjlr3
06-13-2008, 06:03 PM
Lift - triceps/forearms

EZ Bar Skulls
barx12,75x12,95x8,115x4

Close Grip Bench
95x12,135x10,185x8,225x5

Machine Rope Push Downs/Overhead/Single Arm Pull Extensions
50x8,35x8,25x8

DB Overhead Extensions Super Set
55x8,30x6,15x5 - Mega Pumped heh

BB Wrist Curls
barx10,95x10,95x10,95x10

EZ Bar Wrist Extensions
20x10,30x10,30x10,30x10

Then 9 holes of golf

Food

meal 1 - glass of milk, banana, nuts
meal 2 - 3/4 cup oats, 2 cups milk, 24g whey, nuts
meal 3 - baked ziti, ~5oz. grilled salmon, veggies
pre WO - 1 scoop naNO Vapor
post WO - 24g whey, 30g dextrose
meal 4 - can of tuna, veggies, cup of rice, peanut butter
meal 5 - ????

Good day, was very happy with close grip - no pain (both wrist and left shoulder), and pretty strong - great pump today too

Real nice lower back and lat soreness from yesterday too that I am happy with

Looking forward to 2 days of R&R :)

emjlr3
06-16-2008, 04:38 PM
Lift - Chest/ Biceps:

Flat BB Press
barx12,135x12,185x8(did not feel great),225x3(hurt so I stopped, had more in me),135x12

Incline BB Press
135x12,155x10,175x7,195x3

Incline DB Press
50x10,70x8,90x6

Cable Flyes
25x10,25x10

EZ Bar Curls
40x15,60x12,80x8,100x5(cheating on 5th),60x12

BB Curls
barx12,65x10,75x8

DB Concentration Curls
30x6

DB Hammer Curls
40x6

Machine Preacher Curls
100x10

Cable Curls
25x10,25x10

Nice day, biceps went great, chest felt bad on 225 and not great on 185 of flat bench, incline felt decent, dbs felt great - may switch over next week and see how it goes

Food:

meal 1 - 2 eggs, 1/4 cup oats, cup milk, banana, tbsp peanut butter
meal 2 - tuna, rice, veggies, nuts
meal 3 - 3/4 cup oats, 2 cups milk, 24g whey, nuts
pre WO - 2 scoops naNO Vapor
post WO - 24g whey, 30g dextrose
meal 4 - meat and cheesy potato hamburger helper, glass of milk
meal 5 - cop cottage cheese, peanut butter, some oats, glass of milk

emjlr3
06-17-2008, 06:28 PM
Weight - 187/191/193 - 3 scales at the gym - average of 190.33...

Lift - Legs/Abs

Front Squats
barx12,135x10(easy),185x8(bar actually started to fall off during 7th, so I had to stop, but I had 8 easy),225x3,225x3,135x6(very slow with long pause at bottom)

SLDLs
135x8,225x8,245x6,265x6,225x6

Seated Calf Raises
90x12,115x8,140x8,165x6 (seat got broke somehow, so I had to do it differently, which ended up being harder some how)

Machine Leg Raises/Extensions
100x8

Some Random Ab Stuff on the Mat

Food -

meal 1 - 2 raw eggs, 1/4 cup oats, cup milk, peanut butter
meal 2 - rice, veggies, tuna, nuts
meal 3 - double bacon cheeseburger, fries from Five Guys (very good btw, but expensive)
pre WO - 2 scoops naNO Vapor
post WO - 24g whey, 30g dextrose
meal 4 - 3 breaded fish fillets, fries, green beans
meal 5 - cup cottage cheese, peanut butter, some oats, glass of milk

Very tired towards the end of work today, which carried over the my lift, very lethargic for some reason - hopefully tomorrow ends up better - the usual kick i get form the naNO was not there, sucked balls :(

emjlr3
06-19-2008, 08:18 AM
Lift - Shoulders

BB Press
barx15,135x12,155x8,175x5 (wanted more :( ),135x10

DB Press
55x8,65x8,75x8,40x12(standing - real slow)

BB Shrugs
135x12,185x10,225x8,245x8,265x6,285x4(small reps - this was heavy)

Machine Shrugs - a few sets real slow and squeezing

DB Side Raises/Rear Raises Super Set
20x12/10,20x10/8

then a 20 minute game of basketball

Food

meal 1 - 2 large eggs, 1/4cup oats, cup milk, banana, peanut butter
meal 2 - rice,veggies/can of tuna,nuts
meal 3 - 2 cups milk,3/4 cups oats, 24g whey, nuts
pre WO - 2 scoops naNO Vapor
post WO - 24g whey, 30g dextrose
meal 4 - PB&J, glass of milk
meal 5 - cup cottage cheese, some oats, peanut butter, glass of milk

been real sluggish past few days, don't think I am getting enough sleep :(, hopefully deads go good today

BTW

did some measurements last night:

Height - with shoes = 6'1", without shoes = 6' 1/8"
Waist - 30"
Chest - 44"
Arms- relaxe : R = 14 3/4", L = 14 1/2"
flexed: R = 16 1/2" L = 16 1/4"
Leg - 24 1/2"

pretty pathetic :(

emjlr3
06-19-2008, 08:41 PM
Lift - tris/forearms

Skulls
40x12,70x12,90x9,110x6

Close Grip Bench
135x12,185x8,135x12 (no spot so i didn't want to go to higher weight)

DB Overhead Extension
50x12

Rope Pushdown
50x12

Pulley 1 Arm Reverse Curl
25x8

BB Forearm Curl
45x12,95x12,95x10,95x10 (twinged my forearms on 2nd set - felt real weird, took it easy after that)

EZ Bar Forearm Extension
20x12,30x12,40x8,40x8

Then 18 holes of golf - shot a 46 on the back 9, not bad

Food -

meal 1 - 2 eggs, oats, pb, milk
meal 2 - veggies, rice, tuna, nuts
meal 3 - oats, whey, milk, nuts
meal 4 - protein bar, apple sauce, 2 boca burgers
pre WO - 2 scoops naNO Vapor
post WO - whey, dextrose
meal 5 - PB&J, milk
meal 6 - cottage cheese, pb, oats, milk

kinda rushed the lift today - needed to get on the links, such a nice day out :)
everything went well though, skulls felt easy, close grip felt good - not bad for 25 minutes

emjlr3
06-20-2008, 06:58 PM
Weight -

scale 1 - 187
scale 2 - 192
scale 3 - 194
avg. = 191

Lift - back

Sumo Deads
135x8,225x8,315x8,375x6,425x2(wanted three but it was not happening),445xfail(wanted this to be smooth, no jerking, could not get it off the floor - I think if I had I would have nailed it),315x4(conventional)

Lat Pull Downs
75x12,120x10,150x7 - BW Chinsx9 - for some reason I think there was another set of pull downs here, but I can't remember what it was

Seated Machine Row
150x8,165x8

DB Row
75x8,75x8

Food -

meal 1 - 2 jumbo eggs, oats, milk, pb
meal 2 - veggies, rice, can of tuna, nuts
meal 3 - 2 boca burgers, nuts
pre WO - 2 scoops naNO Vapor
post WO - whey and dextrose
meal 4 - burrito from Chipotle (great bulking food!)
meal 5 - oats, whey, milk, pb
meal 6 - cottage cheese, oats, milk, pb

good day, was hoping for more out of deads, but what you gonna do

emjlr3
06-23-2008, 06:22 PM
Weight -

scale 1 = 188.5
scale 2 = 193
avg. = 190.75

Lift - Chest/Bis

Flat BB
barx15,135x12,185x10,205x8(not bad - started to feel my shoulder),225x3(no good :( ), 135x12

Incline BB
135x12,155x10,175x6,195x4 (felt pretty good)

Incline DB
80x8,90x6,100xfail (wtf - 90s went well, these would not budge...)

Cable Flye
25x10

EZ Bar Curl
40x15,70x12,90x10,110x6,60x12

BB Curl
65x12,85x7,barx15

DB Hammers
40x6

DB Concentration
30x9

Machine Preacher
100x10

Cable Curls
25x10,20x10

Then a 20 minute game of basketball

Food -

meal 1 2 jumbo eggs, oats, milk, pb
meal 2 - veggies, rice, can of tuna, nuts
meal 3 - 2 slices of meat lover pizza
meal 4 - oats, whey, milk, nuts
pre WO - 2 scoops naNO Vapor
post WO - whey, dextrose
meal 5 - 2 hotdogs, mac n cheese
meal 6 - cottage cheese, oats, milk, pb

done and done - I really need to stop doing flat bb - it hurts, and im not getting anywhere, everything else feels fine

emjlr3
06-24-2008, 08:49 PM
Lift - Legs

Front Squat
barx12,135x10,185x10,225x1 - realized this was really starting to bruise my collar bone(one sticks out farther then the other) - so I decided to start trying conventional again

Squat
225x5,245x4,275x2(had more in me),295x1 (felt good, had more weight in me, but no spotter)

SLDLs
135x8,185x6,225x6,275x6

Seated Calf Raises
90x12,125x12,150x8,175x5(cheating a bit),90x10

Sort of rushed through a bit after squats, was late for my tee time - loved reg. squats, a breath of fresh air after about 2 weeks of no gains on front squats( and a hurt collar bone)

Food

meal 1 - 2 jumbo eggs, oats, pb, banana, milk
meal 2 - 2 pop tarts :(
meal 3 - gyro, greek salad, french fries, creamy potato soup
pre WO - 2 scoops naNO Vapor
post WO - dextrose, whey
meal 4 - whey, oats, milk, pb
meal 5 - cottage cheese, oats, milk, pb

emjlr3
06-25-2008, 07:07 PM
Weight -

scale 1 = 189
scale 2 = 192
scale 3 = 194
avg. = 191.66...

Lift - Shoulders

Seated BB Press
barx15,135x10,155x8,175x4 :(,185x2

Seated DB Press
60x8,70x8,80x5 :(

DB Side/Rear Raises
20x12/10,20x10/8,20x8/6

BB Shrugs
135x12,185x10,225x8,245x8,265x6,285x5 cheating,225x8

Machine Shrugs
180x10,180x8

Then 11 holes of Golf

Food -

meal 1 - 2 jumbo eggs,oats,pb,milk
meal 2 - rice,veggies,tuna,nuts
meal 3 - oats,milk,whey,nuts
pre WO - 2 scoops naNO Vapor
post WO - dextrose,whey
meal 4 - spaghetti and sauce, ground beef, milk
meal 5 - cottage cheese, oats, milk, pb

supps - 4g flax oil, multi

emjlr3
06-26-2008, 07:17 PM
Lift - Triceps/Forearms

Close Grip Bench
barx15,135x12,185x8,225x6,135x12

Skulls
70x12,90x10,60x15

A few sets of random cable/db stuff

Some random forearms stuff, including forearm bb curls/extensions, overhand db curls, db forearm curls, etc.

Food -

meal 1 - eggs,oats,pb,milk,banana
meal 2 - veggies, rice, tuna, nuts
meal 3 - oats,nuts,milk,whey
pre WO - 2 scoops naNO Vapor
post WO - whey,dextrose
meal 4 - meatloaf, veggies, mashed potatoes
meal 5 - random **** around my apartment
meal 6 - cottage cheese, milk, oats, pb

emjlr3
07-07-2008, 09:10 PM
Weight - 190/194/196 ~ 193.3...

Lift - Chest/Bis

BB Bench
135x12,135x12,185x8,205x6,225x5,245x3,135x12 - all touch,pause, and go

BB Incline
135x10(easy),185x8,205x4

DB Incline
80x6,90x4

Cable Flyes
25x10,20x10

EZ Bar Curl
40x15,70x12,90x10,110x6,60x15

BB Curl
barx12,95x6,65x10

DB Concen.
30x8

Machine Preacher
100x12

Cable Curls
25x10,20x10

I went on vacation the past week - ended up hurting my right shoulder(blurg) playing volleyball by diving outstretched one to many times. Hurt worse then my left today. Went in closer with my grips on bench, took pain away, though I assume it used less chest also. Felt stronger that way, was able to put up some impressive weight compared to normal (had more in me at 225 and 245). Perhaps the week off did me good. Ate like a hoss on vacation. Biceps went as well as they have been going. Met a buddy at the gym I have not seen in a while, he said hes starting back up, should be fun to lift with him again! Got a new mp3 player(Sansa, 2gb for 20 dollars from a friend), much better lifting to bad ass songs!

*I seem to have forgotten to log my Fridays lift, the 27th, was so busy with vaca and all, must not have found the time. It was a back day, did all conventional deads, went well if I recall, kept my hips lower, minimized back pain greatly. Also did bw pull ups/lat pull downs, seated machine rows, db rows.

Food -

meal 1 - pop tarts, nuts
meal 2 - oats, whey, milk, nuts
meal 3 - tuna, veggies, rice, nuts
pre WO - little over 2 scoops naNO Vapor
post WO - dextrose, whey
meal 4 - 2 double cheese burgers and homemade fries
meal 5 - cottage cheese, milk, oats, pb

supps - 4g flax oil, multi

emjlr3
07-09-2008, 06:28 AM
Lift - Legs

Squats
135x10,225x8,250x6,275x4,295x2,225x5

SLDLs
135x8,185x6,225x6,250x6,275x6

Leg Curls/Extensions
100x10

Was soo hot today in the gym, got a real bad head ache near the end, called it quites early.

emjlr3
07-10-2008, 07:04 PM
Went golfing yesterday, could not make it to the gym :(.

Lift - Shoulders

BB Press
barx15,135x12,155x8,175x4,135x10

DB Press
60x10,70x10,80x5,55x12(standing)

DB Side/Rear Raises
20x12/10,20x12/10,20x12/10

BB Shrugs
135x12,185x12,225x8,245x8,265x8,285x5(cheating)

Machine Shrugs
90x12

emjlr3
07-14-2008, 07:55 PM
got real busy last Friday, had ot go to the apartments fitness center, did some basic abs/tris/vertical back

today

Lift - Chest/Bis

flat bb press
135x12,185x10,205x8,225x6,245x3,135x10

incline bb press
135x10,185x6,205x3,135x8

cable flyes
100x12,150x8

ez bar curl
barx15,75x12,95x10,115x6,125x3

bb curl
barx12,65x10,85x6

concentration curls
30x10

standing db curls
35x10

worked out at a different gym today, was not used to it

emjlr3
07-21-2008, 05:34 PM
been a little lax with this recently - ended up lifting 3 more days last week, legs (ended at 300x2 squats), shoulders(did 85xa few db presses), big back/tris day, took off thursday because we had a directorate picnic, played 9 holes of golf, volleyball, horseshoes, and ate like a champ - figured i did enough outdoors that day to be considered good

today

Lift : Chest/Bis

flat bb press
135x10,185x8,205x7,225x6,245x4,135x10

incline db press
75x8,75x8

cable flyes
25x10

ez bar curls
40x15,70x12,90x9,110x5

bb curls
barx15,65x10,85x6

machine preacher curl
100x10

cut a little short to play 2 games of basketball

food

meal 1 - some muffins, milk, pb
meal 2 - 2 whopper juniors, small fry
meal 3 - chili, nuts
meal 4 - oats, whey, milk, nuts
pre wo - 2.5 scoops naNO Vapor
post wo - dextrose, whey
meal 5 - fries, egg salad, shrimp salad
meal 6 - cottage cheese, pb, milk

multi, 4 Flax oil caps

emjlr3
08-01-2008, 07:01 AM
lax again

Tuesday was a good leg day - put up 315x1 and 335x1 on squats, 315 went well, 335 was rough (this was all after 4 solid squat sets)
Thursday was a good back day - pulled 465x1 after 4 good sets, may have tried a bit too much but it came up none the less

that is all