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GMCtrk
03-11-2005, 06:24 PM
Well, I figured I should start a journal for myself, so I can track my progress (or lack thereof :redface:)

I'll start by saying that in high school I stood a massive 5'2" and maybe 100 lbs my freshman year. I used to wrestle in the 113 weight class.

Today I am 5'8" 165 lbs. So obviously a lot of progress has been made since then which will not be reflected upon in this journal.

My current maxes are as follows:
Bench: 205
Squat: 225 (ATF)
Deadlift: 405 (straps only)

Goals for the end of 2005:
Bench: 250
Squat: 315 (ATF)
Deadlift: 500


Since i'm not working out until monday I will post up my workout from Thursday.

March 10, 2004. Shoulders, Bi's, Legs

Dry weight: 164 Weight after workout: 167
DB Shoulder Press
30s x10 warmup
60s x5
70s x4 (New PR, never been able to get 70s up by myself before)
50s x8
60s x3

DB curls
25s x 10
35s x 10
45s x 10
55s x 5
35s x 10

Preacher Curls
50 + Ez bar x 8
60 + Ez bar x 6
70 + Ez bar x 3
50 + Ez bar x 6

Curls on incline bench
30s x 10

ATF Squats (forget parallel squats)
135 x 10
185 x 5
185 x 5
205 x 3
215 x 1
225 x 1 (went up pretty easy, had more in me, but didnt want to risk falling on my ass)
135 x 20 (wanted try try these 20 rep squats)


Hack squats (full extension, hit bumpstop and pause)
180 (4 plates) x 10
270 (6 plates) x 8
320 x 4

SW
03-11-2005, 06:33 PM
Nice progress thus far, well structured journal, good luck and some :spam: that every body loves!

GMCtrk
03-14-2005, 05:19 PM
March 14, 2005. Chest and triceps

Weight prior to workout (dry) = 167.5
Weight after workout (wet) = 170


DB flat bench press
35s x 10 warmup
65s x 10
80s x 7
90s x 3
75s x 6

DB incline press
30s x 10 warmup
60s x 7
75s x 3 (needed a lot of help)
65s x 5
60s x 6

BB decline press
135 x 15 warmup
185 x 7
165 x 10
145 x 9

Incline (60 degree) DB flys
25s to failure
35s to failure
25s to failure

Skull crushers
20 + EZ bar x 10
40 + EZ bar x 10
30 + EZ bar x 10

ATF Squats
135 x 20
185 x 4
135 x 10
135 x 8
135 x 5


Comments
Today was a very tiring workout, and I am in the midst of a huge overhaul in the way I train. Before I was overtraining, and just not training smart. Now I am doing everything 1x a week, except for legs I plan on doing 2x a week. Also, my poundages are down a bit becuase today I really wanted to focus on form and full ROM especially on the DB movements. I also worked out a lot more intensely today. I was going all out on pretty much every set (usually I only go all out on last sets) so I fatigued quickly.

I can sum up my new ideology in the words of dorian yates: stimulate, annihilate, rest

:smoke:

GMCtrk
03-15-2005, 05:29 PM
March 15, 2005 Biceps

Weight before workout (dry) = 166
Weight after workout (wet) = 168

Preacher curls (full ROM, arms fully extended down)
EZ bar + 50 x 10
EZ bar + 70 x 8
EZ bar + 90 x 1 (wtf? got pretty hard adding that last 20 lbs on)

Cable Curls
100 x 10
150 x 8
200 x 1
160 x 6

Standing EZ bar curls
+ 70 x 8
+ 70 x 6
+ 70 x 5

Standing DB curls
35s x 10
40s x 10
50s x 4


Comments
Man, today sucked. My arms got super pumped up, but I had a 1 foot subway meatball right before hand and I had to drop a load badly, so I had to worry about ****ting myself the whole time. So I couldn't go as hardcore as I wanted.Also, I did more volume than listed, I just couldn't remember all my exercises :bang: I also couldn't eat well today becuase of damn organic lab plus classes. Bulking is so easy while on break, but so hard during school becuase of time restrictions :bash:

STIMULATE, ANNIHILATE, REST

Coke
03-16-2005, 07:12 AM
Props for getting this thing started...you've done good and are doing fine with the work so do yourself a favor and forget about the cheese to go with the wine, lol - :D

Wish you the best GMC!!

GMCtrk
03-16-2005, 08:09 PM
Thanks cocoa!

March 16, 2005 Back, Tris

Weight prior to workout: 167
Weight after workout: 168

Close grip bench press
135 x 10
155 x 6
175 x 5
205 x 1 (needed some assistance about half way up)

DB Rows
70 x 8
80 x 5
90 x 5 (last rep was not fully completed, couldn't get DB to touch chest)

Lat pulldowns
130 x 10
150 x 8
210 x 2.5

BB Rows
115 x 10
135 x 10
205 x 5 (On this set I could only manage to pull the bar up to my waist area, other sets I pull the bar all the way up to my chest, but this set done exactly as dorian does his heavy rows in blood and guts)
135 x 10

Comments
Not a very intense workout today, I wasnt even planning on lifting today but I needed something to pass the time until a meeting.

GMCtrk
03-17-2005, 02:01 PM
March 17, 2005 Shoulders, Traps

Weight before workout: 164
Weight after workout: 167.5

DB Shoulder Press (full ROM with pause at bottom)
30s x 10
60s x 6 (missed 7, got half way and stuck)
60s x 6 (very close to failure on 6th rep)
70s x 2 (some ******* walked in front of mirror, lost my concentration)
50s x 10
30s x 10
20s x 10 (yes I looked like a moron struggling with 20s, but heck they were hard!)

Shrugs (I like to do these real slow, and let my traps fully strech down)
DB: 95s x 12
BB: 225 x 10
275 x 5
225 x 8
225 x 5

DB front raises
20s x 10 (each arm 10 reps)
30s x 10
20s x 10
15s x 15
12.5s x 20


Comments:
Nice short workout in between classes. Didn't have a spotter, so intensity was not where I would like it. But what can I do?

JSully
03-17-2005, 06:03 PM
Ace workouts buddy. Awesome DB sh presses. 20sx10 is a feat and 1/2. ;)

:thumbup:

GMCtrk
03-17-2005, 06:35 PM
Thanks Jake, hopefully I can get as strong as you naturally in the next 2 years

GMCtrk
03-18-2005, 05:23 PM
March 18, 2005 Legs

Weight before workout: 163 (school is killing me and I haven't been getting maintenance cals :bang: )


ATF Squats (ass to floor, with small pause at bottom)
135 x 10
185 x 5
205 x 5 (feeling really good at this point)
225 x 1
235 x 1 (new PR)
245 x miss (had two spotters on each side of bar, guy on right just barely pulled up on bar about half way up, otherwise it was all me)
135 x 20
115 x 20 (20 repper absolutely killed me, could barely do it)

Hack Squats
1 pps x 15
2 pps x 10
3 pps x 8

Leg Press
3 pps x 10
4 pps x 10
5 pps x 5
6 pps x miss

Front squats
45 x 10
95 x 10 (could barely do these so tired)


Comments:
Today was all about the ATF squats, I am so freeking happy with my progress on those. I think I will make it to 315 sooner than I think (want to get it by end of 2005). But, man I went all out on those squats, so the rest of my workout was pretty minimal on the intensity. One problem I am having though, is my knees are really starting to hurt. I'm thinking I may go see a doctor. Maybe physically I just cant handle the stress on the knee of ATF squats

JSully
03-18-2005, 05:47 PM
Careful with the knees bro! Lookin good though. Teh #'s are climbing. Keep it up bro!

Coke
03-19-2005, 07:44 AM
Try taking a protein drink or two with you to school and run out to the car between classes or what not - get an oil funnel and pour in a container (pt or qt) then you are good to go.

Great leg workout, glad you like the video bro.

GMCtrk
03-19-2005, 08:11 PM
March 19. 2005 Back

Weight prior to workout: 165
Wegith after workout: 167

Deadlift
135 x 10
225 x 5
315 x 1
365 x 1
405 x 1 (straps only, can't afford belt probably wouldn't use it anyways, this validates my PR from 2 weeks ago. Next will try 415 lbs.
315 x 10 (this was an awesome set, my previous best was 8 reps the last time I deadlifted, my friend really pushed me on this set)
225 x 12 (was completely dead after this, lol)


Comments
Today's DL session was nice, but I held back a little due to my knee being tweaked from ATF squatting yesterday, I need to let that heal. I'm fairly sure I have more left in my one my max DL too, espcially if I did wear a belt. I also need to go buy some magnesium carbonate so I can stop using my straps so much.

GMCtrk
03-19-2005, 08:13 PM
I'm going to go eat a fat steak and potatoes right now, and about half a gallon of milk lol

Stackattack
03-20-2005, 03:01 AM
Try taking a protein drink or two with you to school and run out to the car between classes or what not - get an oil funnel and pour in a container (pt or qt) then you are good to go.
This is a good idea. It's exactly what i do.
Some great sessions in here too. The ATF squats look awesome. :thumbup:

GMCtrk
03-20-2005, 10:22 AM
Guys I do bring protein with me to school of course, that is not the problem. THe problem is getting the food intake that I need. It's so hard.

ryuage
03-20-2005, 10:48 AM
whats so hard?

GMCtrk
03-20-2005, 11:40 AM
whats so hard?

I basically only have 3 opportunities to eat throughout the day becuase of my schedule. Breakfast, lunch, and dinner. Breakfast is usually very bad becuase I wake up so late and dont have time to take in ~1000 cals. Lunch is hit or miss as well depending on whether I have school work to do or not and whether I had time to make a lunch in the morning. So usually I end up getting home at 6pm having to take in about 2500 cals before I go to bed.

JSully
03-20-2005, 12:08 PM
Nice deadlifts.

About the food, how can you say 3500-4000 cals is difficult?

Just go out and get a few shakers, and carry the ~1000 cal shakes around with you.

Or take some protein bars. There's a recipe to make your own protein bars in the recipes forum. Make those and bust 'em out and eat 'em in class.

It's not that hard to eat. ****, I'll take my tuna/chicken or whatever into a restaurant with me when my friends go. Who cares?

GMCtrk
03-20-2005, 12:21 PM
Nice deadlifts.

About the food, how can you say 3500-4000 cals is difficult?

Just go out and get a few shakers, and carry the ~1000 cal shakes around with you.

Or take some protein bars. There's a recipe to make your own protein bars in the recipes forum. Make those and bust 'em out and eat 'em in class.

It's not that hard to eat. ****, I'll take my tuna/chicken or whatever into a restaurant with me when my friends go. Who cares?

I guess your right, you know the saying "where there's a will, there's a way." I need to get my act together :(

GMCtrk
03-21-2005, 05:33 PM
March 21, 2005 Chest

Weight before workout = 166 (took a FAT dump right b4 workout, I suspect I would have been 168 :moon: )
Weight After workout = 170.25

Incline DB press (would like to note that I use a complete ROM here, not the typical DB lift at my gym which only goes half way down :bash: )

40s x 10
60s x 10
70s x 8
80s x 3 (very slow reps, heaviest weight for reps on incline for me ever)
70s x 7

Flat DB press

55s x 10
85s x 5 (help on last rep from spotter)
70s x 8
70s x 6 (on this set I really focused on the decent of the lift, went very slow)

Decline DB press

80s x 8
90s x 6 (help from spotter on last rep)
100s x 2 (fvcking pathetic, these were assisted reps :bang: )

DB high incline flies (I love these, I really let my chest stretch out)
20s x 10
25s x 10
30s x 10
35s x 8 (fought like hell for the last two reps, really proud of myself on that)

Tricep dips
BW x 10
+45 x 7
+45 x 8
BW x 15


Comments
Today's workout was decent. My biggest problem with lifting is my endurance is horrible. I get tired so quickly and my lifts just go way down. I was pretty happy with the 80s on the incline, but in the big scheme of things here at WBB i am about as weak as a 2 year old girl :bash:

Coke
03-22-2005, 07:03 AM
Don't whine man, you've got some good strength going on here by any standards - nice chest session.

GMCtrk
03-22-2005, 01:49 PM
Thanks again cocoa....I'm trying my best, and bodybuilding is a process. ANyways "the name of the game is quality, not quantity" lee haney

GMCtrk
03-22-2005, 01:55 PM
March 22, 2005 Back, Bis

Weight before workout (Dry): 167.5
Weight after workout (Wet): 171

Yates Rows
135 x 10
185 x 6
205 x 6
225 x 5 (these were really hard reps, pretty slow, but I got the reps nevertheless)
135 x 20

Preacher curls (full ROM, relax arms at the bottom of the motion)
EZ bar + 50 x 10
EZ bar + 70 x 4
EZ bar + 70 x 4 (wtf? last week I hit 8 reps, didn't think doing the rows would take that much out of me)
EZ bar + 50 x 6 (very slow on the decent of lift)

I did a bunch of various other arm exercises, I just forgot all my weights and reps and such, so I wont note them here.

Comments
Today's workout went really well. I was very happy with the Yates rows (slight bend, double overhand, pull BB to waist). 225 felt nice. Yates made 405 look so easy in blood and guts :drooling: I had a great arm session too, got a huge pump. But, today I really focused on slow, controlled reps. Not to worried about the weight I am pushing.

GMCtrk
03-23-2005, 05:01 PM
Today = rest day and a lot of eating

GMCtrk
03-24-2005, 04:25 PM
March 24, 2005

No training today, no school. Gym closed until Monday :gay:


Anyways, I didn't wake up till 1 pm so diet sucks so far. Really gonna have to shove the food down tonight.

So far 1318 cals, 34g fat, 168g carb, 100g protein

GMCtrk
03-28-2005, 01:15 PM
March 28, 2005 Chest, Tris

Weight prior to workout : 167.5
weight after workout: 171

DB Bench press
40s x 10
60s x 10
80s x 9 (new best, last time only hit 7 reps)
90s x 3 ( :windup: )
75s x 6

DB Incline press
45s x 8
70s x 8
75s x 5
65s x 6

BB Decline Press
135 x 10
185 x 6
205 x 6 (last rep aided)
225 x 2 (last rep was aided)

High incline flies
20s x failure
25s x failure
30s x failure
20s x failure

Tricep dips ( go down until feet hit the floor, I'm short so this gives me a pretty big ROM)
BW x 10
+45 x 8
+90 x 3
BW x 8 (very slow controlled reps)

Comments
Overall I'm pretty pissed at my workout. Today i lifted at 10 am which ****ed me. My body is best at 2-3pm for lifting. I just didnt feel right, I also expected my lifts to be more. 90s x 3 db bench was pathetic :redface:

GMCtrk
03-29-2005, 05:16 PM
march 29, 2005 Biceps

Weight prior to workout: 166
weight after workout: 169

Preacher curls (full extension)
EZ bar + 50 x 10
EZ bar + 70 x 6
EZ bar + 90 x 1.5 (arggg)
EZ bar + 70 x 7 (very slow reps, burned badddd)
EZ bar + 50 x 6 (super slow)

Standing DB curl strict form (slow negative with squeeze at top of contraction)
20s x 10
30s x 10
40s x 10
20s x 10

Cable Curl
50 x 10
60 x 10
70 x 10
100 x 6


Comments
I am so loving the fact that I now work each muscle group only once a week. It allows me to have mucn more intense workouts 1) not only becuase I am more rested but 2) becuase I don't have to fit so much into each workout. I've also changed the way I do my reps too. Very slow negative portion of reps with slow positive motion with a tight squeeze at the top. Felt like my arms were on fire today. Just for refence, on the cable curls, just going at it haphazardly I can curl the whole stack, but going with a very slow motion and squeeze at the top I was only doing half of that. AND I got a better workout...go figure :strong:

GMCtrk
03-31-2005, 01:18 PM
March 31, 2005 Shoulders, Back, Traps

Weight prior to workout: 167

DB shoulder press (full ROm pause at bottom)

40s x 10
60s x 8
70s x 3
70s x 3
50s x 8
40s x 6 (at this point, 40s seemed like 80s)

Yates Rows (underhand, strict form)

135 x 10
185 x 6
205 x 6
225 x 7
245 x 5
135 x 25

DB Shrugs
75s x 10
100s x 10
100s x 12

DB front and side raises

cant remember exact poundages and reps


Comments
Today's workout was short and sweet. My shoulder presses are really coming along nicely. I should be hitting the 75s soon. Can't wait to be doing 100lb'ers on shoulder press. The Yates rows also went very well. I must say though, underhanded rows are easier than overhanded rows. I'd say I can do a good 20lbs more on Yates style.

GMCtrk
03-31-2005, 08:27 PM
this must be the worst journal evar :bang:

rookiebldr
03-31-2005, 08:47 PM
:(


100's would be sweet but there's nothing wrong with those 70's. Keep up the good work.

GMCtrk
03-31-2005, 08:51 PM
I'm going to try and get pictures and videos up too to make my journal a little more 'believable' too.

it's really amazing though to see how far I've come. I've been lifting about a year now, but only eating right getting enough calores about 4 months out of that.

But when I first started working out, my best shoulder press was 35s, and I thought those were heavy as hell!

rookiebldr
03-31-2005, 09:10 PM
I know how that feels, my shoulder press sucked too when I started. I'm just getting to the 70's and 80's now after 4 years.

And get pictures up when you can... but it's not about "believing", just do it 'cause you know we're always interested in the progress people make. :)

Coke
04-01-2005, 05:26 AM
Super effort on them shoulders GMC...this journal is good man, lol.

JSully
04-01-2005, 06:57 AM
Nice Yates Rowing! Those are some strong lifts. The 100's will come in time. :thumbup:

GMCtrk
04-01-2005, 07:38 AM
Thanks for the encouragement guys. It will definitely help me. Just gotta keep eating... :indian:

GMCtrk
04-01-2005, 07:18 PM
April 1, 2005. Legs

Weight beforw workout: 166.5

Squats (parallel)

135 x 10
185 x 6
225 x 6
245 x 3 (left knee very painful at this point)
185 x 10

Leg press

2pps x 10
3pps x 10
4pps x 10
5pps x 10
6pps x 5

Calf raises (seated calf raise
45 x failure
90 x failre
115 x failure
45 x failure

Lying leg curl
50lbs x failure
60lbs x failure
70lbs x failure
100lbs x failure


Comments
Today's workout was very cautioned in nature becuase my left knee is really painful right now. I get pain just when I squat down to parallel with just my own bodyweight. So having 150+lbs more pressure didn't help. I'm hoping this is nothing serious and I can just heal up and be good to go. Kinda pathetic when you are DL'ing 400+ and cant even sqaut 250 :rolleyes:



On another note, starting sometime next week I will be starting the BCC diet (aka liquid meals). I just dont have time in between classes and school to sit down and eat meals. My plan right now is 5000 cals and 350g of protein/day. I just ordered 10lbs of ON whey and need to pick a weight gainer. I would love to try Opticean, but at only 323 cals per serving, it's just not viable (cant $$ it). Also, I dont give a **** about fat.

rookiebldr
04-01-2005, 07:25 PM
Good luck on the bulk, bro.

GMCtrk
04-01-2005, 07:31 PM
thanks rookie!

Video of my deadlifting session should be up tomorrow night

Coke
04-02-2005, 09:30 AM
...look forward to the deadlifting video - fine leg session, props for going to failure on those hams and calves.

GMCtrk
04-02-2005, 05:36 PM
don't **** with my stack.....I'm gonna do to the bar tonight like these ninjas gonna do this seal

http://www.cswnet.com/~transam/seal.jpg

GMCtrk
04-02-2005, 09:37 PM
April 2, 2005 Back

Deadlift

135 x 10
225 x 5
315 x 1
385 x 1
415 x 1 (PR)
315 x 8
315 x 6
225 x 6

Comments
I didn't feel 100% today, and I also had more in me on my max DL, at least 10lbs. I was just to pussy to put 425 on though. Need to get me that inzer forever belt though. That would be nice to have a belt :thumbup:

GMCtrk
04-02-2005, 10:49 PM
well guys I have the video, but for some reason when I am transferring it to my computer via USB (not sure if its 1.1 or 2.2) the quality goes to all hell and for some reason I lose sound? So I may not post it unless I can figure out whats going wrong :mad:

rookiebldr
04-02-2005, 11:04 PM
Excellent dead PR! 415 is a huge milestone. nicely done.

GMCtrk
04-02-2005, 11:13 PM
Excellent dead PR! 415 is a huge milestone. nicely done.

BAH, 415 is weaksauce.....455 is in my near future once I get a belt :zipit:

Coke
04-04-2005, 04:00 AM
Props on the pr - great deadlifting!!

GMCtrk
04-04-2005, 05:16 PM
April 3, 2005 Chest

Weight prior to workout: 165

DB Incline press
40s x 10
70s x 5
80s x 5
85s x 4 (WHOA, just last week I could barelty get the 80s up w00t)
65s x 6

DB flat bench
40s x 10
70s x 5
80s x 6
85s x 5
70s x 5

BB Decline Press
135 x 8
225 x 2 ( :soapbox: )
185 x 7
170 x 5
135 x 5 (super slow descent)

Incline DB flies
20s x 10
25s x 10
35s x 10
45s x failure

Did some other random gay **** like skullcrushers, fokker had the dip bar monopolized so I couldn;t do my tri dips

Comments
Today was a horrible day for me. The past 2 days all I have been doing is studying for this organic exam I had today. last night I slept 1 hour (5am-6am). And all I ate today was a cinnamon roll. I felt burned out right after the incline press. :soapbox:

JustinF
04-05-2005, 07:07 AM
Props on even making it to the gym after that!!

Nice session regardless.

GMCtrk
04-07-2005, 02:59 PM
Props on even making it to the gym after that!!

Nice session regardless.

Thanks Justin, I try my best to always get to the gym and go all out.


April 7, 2005 Shoulders, Back, Traps

DB Shoulder Press (full ROM)

25s x 10
40s x 10
60s x 5
70s x 3 (:windup:)
65s x 5
60s x 5

Yates Rows

135 x 10
185 x 5
225 x 6
250 x 5 (last 2 reps I couldnt pull the bar all the way up to my navel)

Overhand BB Row

135 x 15
205 x 5

BB Shrugs

135 x 10
225 x 10
315 x 6 (mixed grip)
225 x 12

Then did some DB front and side raises

Comments
Todays workout sucked, but that was completely expected. This week at school has been hell, 3 exams, organic, cell structure and function and psychology :micro:

GMCtrk
04-08-2005, 05:54 PM
April 8, 2005 Legs

Squats (parallel)

135 x 10
185 x 5
225 x 5
205 x 5
185 x 10
135 x 20
115 x 20
115 x 20

Leg Press

2pps x 10
3pps x 10
4pps x 10
5pps x 8
5pps + 50 x 1 (dead by now lol)

Leg Curl

50x 10
70 x10
100 x 8

Seated Calf Raise
1 plate x 20
2 plate x 10
3 plate x 10
3 plats + 35 x 5 (dont think i could get full extension on these)

Comments
Squats are still weak as hell, but I have to start somewhere

GMCtrk
04-09-2005, 08:31 PM
No deadlifts this week, no more DLs until I order my inzer 13mm lever belt :D

GMCtrk
04-11-2005, 05:50 PM
April 11, 2005 Chest

Flat DB press (ugg, much rather do incline first but firend wanted flat )
40s x 10 warmup
70s x 5 warmup
90s x 5 (PR, but still rather weak :windup: )
85s x 5
70s x 10 (had more reps but didnt want to burn out)

Incline DB press
70s x 5
85s x 3 (homo walked in front of mirror, lost concentration :rolleyes: )
80s x 5
60s x 10 (big struggle on last rep)

Decline DB press
80s x 6
90s x 4
80s x 7

Incline DB flies (tried flat flies, but they ****ing suck compared to incline)
20s x 10
30s x 10
30s x 10
40s x 6
40s x 5

Comments
Today I felt pretty good, but the gym was packed so I wasn't very comfortable. I am pleased with the 85lb DB's on incline, getting them up isn't a problem at all. I am confident that 100s will be coming fairly soon

Coke
04-12-2005, 05:02 AM
Fine chest work - good benching strength.

GMCtrk
04-13-2005, 05:05 PM
THANKS COCOA! nice to hear someone say that


April 13, 2005 Biceps

Weight after workout: 173 (w/shoes)

Seated Preacher Curl
EZ bar + 50 x 10
EZ bar + 70 x 6
EZ bar + 90 x 2 (verrrrry slow rep on the second)
EZ bar + 70 x 5
EZ bar + 50 x 16 (my friend pushed me HARD on this set, I was only going to do ten then he said 6 more so I pumped em out, ohhh the pain :cry: )

Did various other **** can't remember brain hurts too much organic chemistry


Comments
Semi-decent workout today, very hindered by my intestines though. I couldn't poo today normally when I do before workout, and when you are trying to pump that last rep out, I have to divert some of my energy to my rectum to make sure I don't drop a bomb :cool: :windup:

rookiebldr
04-13-2005, 07:10 PM
Incline DB press
70s x 5
85s x 3 (homo walked in front of mirror, lost concentration :rolleyes: )


Guy watching, eh. ;)






Pressing is looking great. 100's will rock!

GMCtrk
04-13-2005, 07:16 PM
Guy watching, eh. ;)


yeahhhhhhh :hump:


On a serious note, don't people understand not to block someone's view of the mirror when they are lifting? It totally throws your concentration off. I personally never step in front of someone when they are doing incline press ,etc. I will wait till they are done to rerack the db;s

GMCtrk
04-14-2005, 03:20 PM
April 14, 2005 Shoulders, Back, Traps

Weight after workout (shorts, shirt and socks) : 172


DB Shoulder press (full ROM)

40s x 10
60s x 5
70s x 5 (PR)
75s x 3 (holy chit!!! last week I could only get 70s for 3 this week, 75! w00T. Had no problem getting them up either :) )
60s x 6

Yates Row

135 x 10
225 x 6
255 x 5 (heavvvy for me)

Overhand BB row

225 x 5
135 x 15

Free T-Bar row (bar cornered against wall)

1 plate x 10
3 plates x 10
4 plates x 5
3 plates x 6

DB shrugs

100s x 30 (went kinda fast on these, wanted to match my friends 30 reps)
100s x 10 (here I get down to business, very slow motion, great stretch)
100s x 10

Various lateral and side raises


Comments
This is un-****ing believable how much I am progressing now that I went down to working each muscle group only once a week. I must have been overtraining like mad before. And the highlight of my workout was the T-bar rows, OH MY GOD...I love that exercise! I did them just like ronnie did them in the cost of redemption. Very pleased at this point

Coke
04-14-2005, 04:34 PM
Wow bro, glad to see that you are on cloud nine - this is just the start of it, lol...whole session = Nice!!

GMCtrk
04-14-2005, 07:18 PM
Wow bro, glad to see that you are on cloud nine - this is just the start of it, lol...whole session = Nice!!

yep this is just the start....can't wait till I finally have a reason to bitch to the gym about not having higher than 100lb DBs :cool:

KiwiBuilder
04-14-2005, 07:37 PM
Yup, good session there GM. Nice work. :spam:

JSully
04-15-2005, 09:31 PM
yeahhhhhhh :hump:


On a serious note, don't people understand not to block someone's view of the mirror when they are lifting? It totally throws your concentration off. I personally never step in front of someone when they are doing incline press ,etc. I will wait till they are done to rerack the db;s

I don't fcuking care! If I need the weight and someones using the bench, so long as they aren't in my way, I'll grab the weight. Find something else to concentrate on.

The db's are RIGHT in front of the mirror, and there's a good amount of space between the mirrors and the benches. Guess what, that's used for walking, and grabbing weight. If some schmuck is doing his db incline right in front of the 120's or whatever I want to use, I'm going to grab my weight. And if they say something I'll tell them the same thing I just said here....

Stop bitching! :D

:lurk:

GMCtrk
04-16-2005, 11:20 AM
I don't fcuking care! If I need the weight and someones using the bench, so long as they aren't in my way, I'll grab the weight. Find something else to concentrate on.

The db's are RIGHT in front of the mirror, and there's a good amount of space between the mirrors and the benches. Guess what, that's used for walking, and grabbing weight. If some schmuck is doing his db incline right in front of the 120's or whatever I want to use, I'm going to grab my weight. And if they say something I'll tell them the same thing I just said here....

Stop bitching! :D

:lurk:

dude, it's not just quickly grabbing the weight....it's walking in front of me and just standing there looking at their 12" guns :windup:

JSully
04-16-2005, 01:52 PM
dude, it's not just quickly grabbing the weight....it's walking in front of me and just standing there looking at their 12" guns :windup:

oooooooh... well in that case....

:micro:

GMCtrk
04-16-2005, 11:10 PM
March 16, 2005 Back, Legs

Deadlift
135 x10
225 x 5
315 x 1 (chalk)
405 x 1 (chalk)
315 x 8 (chalk)

Squats
135 x 10
185 x 6
205 x 5
135 x 20
135 x 12

Leg Press
3pps x 10
4pps x 10
5pps x 10
5pps + 50 x 5

did leg curls and seated calf raise cant remember the ****ing numbers



Comments
Today's workout was bad becuase I was dead before I even set foot in the gym. Today I had to mulch the front of the house, 4 yards, for those of you who dont know is the bed of a pickup filled up twice in a heaping mound. I had to shovel that crap from the truck to a wheelbarrow and then roll it to to the house, dump it, and spread it. All in all i did about 5 hours work. Still more to do tomorrow

Anyways, workout sucked. 405 DL felt heavy as ****, but still went up fairly easy once i got the bar up initially. Could have gone more, but I need my inzer belt. Form goes to all hell when im near maxing out. It's very hard not to bend the back. Squats again were pathetic, but I could have cared less, I just wanted to get home and eat and sleep.

GMCtrk
04-18-2005, 05:52 PM
April 18, 2005 Chest

Incline DB press
40s x 10
70s x 6
85s x 5 (PR)
90s x 3 (totally forced reps, couldn't even push them up by myself)
80s x 5

Flat Db press
80s x 5
85s x 5
70s x 10

Decline BB press
185 x 6
205 x 2 (WTF?)
155 x 10

did dips and incline flyes

Comments
Worst workout ever. Don't know what happened. I ate well today, got adequate carbs, but just fell flat on my face like a worn out 4 banger trying to go up a hill. After I hit the 85s on incline I was done lol.

JSully
04-18-2005, 11:47 PM
Maybe you need a day or two off.

Hit the treadmill fatty.

GMCtrk
04-19-2005, 04:57 PM
Hit the treadmill fatty.

i gots too.....the gut is getting rather large :cry:

Sidior
04-19-2005, 05:32 PM
just checked out journal...solid liftin man, 85s on incline press is good stuff

GMCtrk
04-19-2005, 06:03 PM
just checked out journal...solid liftin man, 85s on incline press is good stuff

85s is weak as crap compared to most on this forum. Little jake does 125's with ease, bcc makes comments like "well I'm stuck with 100s, but those are pretty worthless". I gotta push my weight

JSully
04-19-2005, 06:55 PM
85s is weak as crap compared to most on this forum. Little jake does 125's with ease, bcc makes comments like "well I'm stuck with 100s, but those are pretty worthless". I gotta push my weight

They're not anywhere near as easy as you make it sound.

GMCtrk
04-19-2005, 07:44 PM
They're not anywhere near as easy as you make it sound.

rigggghhht..... :windup:

GMCtrk
04-19-2005, 09:34 PM
welp....time to get back to cardio....4 months and I haven't done a single thing cardiovascular :cool:

Anyways, here it is. I have a new treadmill in my house. Now I can finally fart when i run and not have to worry about killing some one. I farter no less than 15 times. Please remind me to **** before I run again, LOL

10 degree Incline, 4 MPH, 35 minutes. I think I went about 2.4 miles. The last minute was concluded with 5mph run and 7mph sprint.

JSully
04-20-2005, 12:40 AM
275x5 seated bb military today baby!!! w00t!!!

err....yeah this isn't my journal....

my bad

GMCtrk
04-20-2005, 01:30 PM
275x5 seated bb military today baby!!! w00t!!!

err....yeah this isn't my journal....

my bad

******* :disagree:

Sidior
04-20-2005, 02:07 PM
lol

JSully
04-20-2005, 06:50 PM
:D

GMCtrk
04-21-2005, 03:35 PM
April 21, 2005 Shoulder Back Traps


DB Shoulder Press
40s x 10
60s x 6
70s x 5
75s x 1 (WTF?)
60s x 5

Yates row
135 x 10
225 x 5
260 x 3
225 x 5

Free T-Bar row
2 plates x 10
3 plates x 10
4 plates x 2 (messed up set becuase other end of bar flew up :rolleyes: )
4 plates x 4(wtf again)
3 plates x 10

DB Shrugs
100s x 10 x 3

Various lateral and side raises dbs


Comments
didn't eat enough carbs today, mostly all protein and I was weak for somereason. Last week I htink i hit 75s for 3 on shoulder press, this week I struggled just to get therm up once

JSully
04-21-2005, 06:59 PM
nice yates rows

GMCtrk
04-21-2005, 08:56 PM
Cardio: Treadmill, 10 degree incline, 42:50 min., 2.86 miles, 622 calories


i hate cardio :cry:

GMCtrk
04-24-2005, 04:46 PM
hmm, haent upsdating this in a while....I'm about to do some cardio...

let's see today I ate a lot of snicker bar, a hamburger, a fat potato with about half a stick of butter and lemon pepper :D, protein shake, frozen fruit, some eggplant salad, and a black eyed pea salad.

now im gonna go take a poop before i run

GMCtrk
04-24-2005, 07:41 PM
Cardio: Treadmill

0% incline, 67:03 min, 5.542 miles, 841 calories


Comments

Man flat is so much easier than 10% incline! I guess I got on that "runner's high" and I didn't want to stop. just kept going. I also incorporated some HIIT into this run, speeding up for times ranging from 1 to 3 minutes and then going back down to a speed I could maintain for a while.

GMCtrk
05-02-2005, 08:40 PM
May 2. 2005

crap, havent been updating this. This is finals week so my lifts are going to suffer big time. I am expecting about 8-10 hours sleep total this week hopefully. Today i did chest, all I had to eat today was a banana :(. I did 85s for 5 reps on inclien and then I was dead, no more enegy.

Coke
05-04-2005, 05:58 AM
Need to get some sleep bro (and some food, lol)...looking forward to seeing you get on with it after school is out.