I am the God in the Machine

[MM]

Statistical information:

Age: 23
Height: ~<6'3"
Weight: ~195lbs
BF%: Est. ~10%
Training for 2 years
Lifting 4/5 times a week

Supplementation:

Creatine
Whey
Flaxseed
Green tea caps
Multivitamin

My diet is low fat, moderately low carb, and high protein. I've been a trans fat Nazi for the past few months, to the point where I'm pretty sure there have been a few weeks where I've eaten no trans fat. Things I don't consume include soda, french fries (or fried anything), 95% of all cookies, donuts, etc.

I posted these pictures a couple of days ago, and I'll repost them here. They're resized, so they're not as blurry. The last picture is the oldest picture of me that I have. It might be close to a year old; I'm assuming that I'm 15lbs lighter or so in it, though I look outrageously cut. I'm still close to being that cut, but what really gets to me is that I look about the same size. Trust me, I'm bigger.

My goals are straightforward: maintain a clean bulk, get a lot stronger.


-- MM

[MixmasterNash]

Good luck -- the journal is key!


Part of my problem has been that, even though I'm going to failure on every set, I haven't really been progressing up in weight.

Failure is rarely useful for increasing strength. Especially after a few weeks or months.

Why not go for low reps and aim for strength for a cycle?

What are your maxes?

[MM]

Yesterday: Chest/(triceps).

Five minute warmup on the crosstrainer.

DB Presses:
65x10 Warmup
80X8
85X8
85X4
75X6

Felt pretty good. I should really try for the 90's and lower reps; I've done them before, but it's been a while.

Incline BB bench:

185X8
195X6
190X6
185X6

Machine chest press:

155X8
155X6
155X7

Dips:

BWx10
BW+25X6
BW+25X6

I was so pissed that I couldn't rep out X7 on my last set that I yelled "FxCK!" as loud as I could. I was really weak at this point.

Pulley station flies:

35'sX5x3

DB Skullcrushers:

30X5x2

Assorted ab work. Workout time ~1:10

Too much volume?

[MM]

Why not go for low reps and aim for strength for a cycle?


I should do this; I think about doing it, but I'm addicted to volume.

Dammit.

[MM]

Today: Legs.

This workout was relatively horrible. First, an excuse described as an explanation, though it's a pretty good excuse.

I haven't squatted in three weeks.

I've been out of school for that time, and my hometown gym (i.e. the YMCA) has the worst squat set-up that I've ever seen. The rack is kitty-cornered, and there is no mirror in front of it. To top it off, it's shakey. My school has a great squat rack, and I had been making a lot of progress -- all the way up to 365.

So today, I squatted. The results were horrendous.

Squat

10X135
8X225
8X275
6X295
1X315

When I went to do 315, my back cracked. I decided I was done squatting for the day. The rack being kitty-cornered -- and not having a mirror directly in front of you -- makes squatting an extreme sport.

Hack Squats

180X8
230X8
280X8
280X8

Nothing special. I don't remember what I did last week, and the machine is different from the one at school. I'll do more next week.

Leg Press

410X10
490X8
495X8
495X10

495 is the whole machine, minus an extra plate that you can put on. I've leg pressed 700lbs+ before but, you guessed it, it's a different machine. 495 is moderately challenging, but I think it's ludicrous to be able to do the whole machine of anything ten times at my size.

Leg Extensions

150X6x2

Nothing impressive. I was tired, and I hate this machine.

I really need to get acclimated to the leg exercise setups here, but they really suck. A bench is a bench, a dumbbell is a dumbbell, but the rack is crappy and the machines are cheaper.

[MM]

Random gym thoughts.

Is there anything more pathetic than scrawny guys working out in wifebeaters? Not only that, but the weirdest guys workout in wifebeaters. This slimeball came into the gym and stared at my inbetween sets (and staring at himeself in the mirror). If you're huge, you can workout in whatever you like, but otherwise leave the wifebeaters in the top drawer where they belong.

[Coke]

Off to a great start with the journal, actually surprised to see it. U know your stuff bro as is evident in the pics. Both the chest/tricep and leg work are fine...I wish U well with it all while off school this summer.

[MM]

Thanks Coke.

Yeah, I had never planned to start a journal, but I have some time now and figured it might be a good idea.

[MM]

Diet:

I wasn't even going to bother with diet information, but I'm bored and figured "what the hell". Don't have caloric counts, but I want to see how my diet looks over time:

Breakfast:

8:30 AM 1 1/2 cups organic high protein Kashei cereal with whole milk

Protein smoothie (made with bananas, strawberries, ON chocolate protein, flaxseed oil, skim milk)

Snack: 11ish

3/4 cup of low fat pretzels

Lunch: 12:45

Ham sandwich with cheese and flaxseed bread

Snack: 2:45

Organic PB sandwich with flaxseed bread

Shake: 5:30

Two scoops of ON and some water.

Dinner: 6:00

Turkey burger with "Pasta Plus", a low carb, high protein pasta with omega 3's.

Sprinkled in throughout the day: a few thin mints and a blowpop, and three cups of coffee (argh!). I'll eat some grapes, half a breast of chicken, and drink another protein shake before the day is out. I'm sure I'll eat something else, too. Another Zero Trans fat day, which is important to me. My boss tried to forcefeed me a homebaked chocolate chip cookie (still warm from the oven) but I wasn't even tempted.

Anything wrong with that diet?

[MM]

My diet should touch a little over 200 grams of protein there. Well, maybe well over. Each slice of bread is 4 grams. I'm not sure about the morning shake per serving, because I make a lot at a time; I'm guessing at least 40.

[getfit]

oh my THE JOURNAL!

*Has a quick peek*

[MixmasterNash]

Random gym thoughts.

Is there anything more pathetic than scrawny guys working out in wifebeaters? Not only that, but the weirdest guys workout in wifebeaters. This slimeball came into the gym and stared at my inbetween sets (and staring at himeself in the mirror). If you're huge, you can workout in whatever you like, but otherwise leave the wifebeaters in the top drawer where they belong.

I wear a HUGE fur coat to make of the ILS scrawny punks.

[MM]

oh my THE JOURNAL!

*Has a quick peek*

You can have more than a peek, but you'll have to pay*.


*seriously, no you won't. Stay. Please. Don't go.

[MM]

I wear a HUGE fur coat to make of the ILS scrawny punks.

Dude, I wouldn't go quite that far. ;)

I don't have a problem with sleeveless shirts, but wifebeaters and underarmor can be annoying, especially if the person is tiny and obviously trying to "seem" big.

[MM]

Or a sleezeball in hiking boots.

[getfit]

hope you're not to expensive ;)

i'll stay ;)

[MM]

I wonder what's more usefull for the chest: weighted dips with a belt, or a weighted dip station?

I'm cheap as cheap as a winter coat in July, GF. ;)

[Canadian Crippler]

That's pretty damn cheap. Get me in on some of this. ;)

[MM]

Two for one special, I guess.

There's not much of me to go around, though. :(

[MM]

DIET

Breakfast: 8:30

3 eggs, two pieces of multigrain bread. 40 gram protein shake 1/2 hour after breakfast

11:30:

Banana.

12:30

Chicken breast in a low carb wheat wrap w/cheese. 1/4 cup pretzels.

2:30

Natty P/B sandwich with flaxseed bread. 1/4 cup pretzels

5:30

40 gram protein shake

6:30

Chicken breast

[KiwiBuilder]

Looking pretty lean bro!

Good luck with teh journal.

[MM]

Best workout in recent memory. It was better than sex*.

Chest/Back

DB Press

65x10
85x7
90x7 (PR)
90x3 (PR)
80x5

Felt great. Going to go for the 95's next week.

Incline BB Press

185x7
195x6 (PR)
195x5 (PR)
185x7 1/2

Argh! Almost got that last one. It pisses me off when I lose my concentration just enough to throw me off. Going for 200 next week.

Machine Chest Press

160x9
175x6
180x7 (PR)

Felt so smooth.

Lat Pulldowns

120x9
175x6
180x7 (PR)

Machine Rows

150x10
170x9
190x7 (PR)

Pullups

BWx4, x5

Wow. I was feeling really strong until I tried to do these.

Assorted Ab work.

Thoughts

This was my best workout in recent memory; I have a few thoughts as to why it was so good.

(1) I haven't done upperbody work since Saturday
(2) I was really pumped to get into the gym
(3) I've been upping protein intake considerably
(4) Starting the journal gave me a reference for what I should do, and gave me motivation

Another thing. When I got home from work at 5:30, I was feeling dead and I was upset because I was pumped to workout. So a half hour before my workout, I drank two cups of coffee. It really got me going. A PR on everything I tried; can't wait to see what happens next week.


*MM has, essentially, forgotten what sex is

[getfit]

caffeine does wonders sometimes gives you a little burst here and there ;)

great session :)

[MM]

Thanks Getfit!

I'd buy some caffeine caps, but I'm worried that I might become dependent on them.

[Coke]

MM has, essentially, forgotten what sex is

Now I know you don't expect nobody to believe that bs - :D ...props on getting all of them pr's man.

[MM]

Heh, thanks Coke.

[MM]

Today's an off day, but I took a couple of pictures that are much clearer. In case it isn't obvious, my ability to do a bodybuilding pose is pretty crappy.

[MM]

I went fishing yesterday. My brother caught a very nice smallmouth bass and I caught something which could only have been considered bait.

I'm beat today, and I'm going to go do shoulders in about an hour. I'm going to drink coffee again before I go, and see if it perks me up. I've been doing DB shoulder presses for years, and I think I'm going to try BB (either free or on the smith) today, and see if it helps me progress with the DBs in a couple of weeks. I'm assuming that something in the 125lbs range might be a good aim for BB military press, so that's my preworkout goal.

And also, not to fall asleep.

[getfit]

you look awesome and fishing is great oooooooo avatar is me! ;)

[MM]

I'm going to think about that tar while I'm at the gym. You know the saying: keep your eyes on the prize. ;)

Off to the gym...

...now!

[MM]

Shoulders/Bi's

Smith Machine Military Press

This is the weight added to the Smith, because I have no idea what the resistance on the machine is. I'm guessing anywhere from 12 to 20 lbs.

10x50
10x90
10x110
6x130
6x130
4x130

Not bad. The first three sets were easy, mostly because I had no idea what my resistance tolerance was. +130 was pretty challenging.

Overhead Rows

The weight and reps are for each arm (i.e. double the number for the total weight added on the frame).

10x135
8x155
8x165

Front Raises

8x25
8x30
8x35

Ugh, shouldn't even have bothered with the first two sets. Frankly, I'm tired of this exercise and need to replace it.

Rear Delt Rows

10x130
8x150

Nothing special, just wanted to hit them.

DB Curls

Reps are for each arm.

7x40
6x50
5x50

Meh, nothing special. Should probably start trying to work my way up to 55s.

BB Preachers

9x75
6x85
6x85

I really think this is one of my weaker exercises; I've just started doing them again about three weaks ago.

Pulley Curls

9x80
6x90

Meh.

----

Overall, nothing special. I was yawning halfway through my workout, but the coffee did help me get in there and get going. If there's one routine I need to change up, it's my arm routine. Half the time I'm pretty unmotivated to do them.

[MM]

DIET

Breakfast: 8:30

A bowl of Heart Nice organic cereal (15g protein) and milk (8g protein).

Shake: 9:00

40g protein in water

Snack: 11:30ish

Banana and some steak tips (~8g protein)

Meal 2: 12:30

Baked chicken breast wrap with low carb whole wheat wrap (est. 30b protein).

Meal 3: 2:30

Organic PB sandwich on flaxseed bread (est. 25g protein).

Shake: 3:45

40g Protein in water

Shake: 5:20ish

protein in skim milk, with 1 TBS of Natty PB and flaxseed oil (60g protein).

Meal 4:

I just ate like three pieces of pizza (~10g protein?)

****


Roughly 236 grams of protein so far.

[KiwiBuilder]

Smith Machine Military Press

This is the weight added to the Smith, because I have no idea what the resistance on the machine is. I'm guessing anywhere from 12 to 20 lbs.

10x50
10x90
10x110
6x130
6x130
4x130

I too find the Smith an unknown quantity with regards to the amount of resistance it imposes. I figured somewhere between 5 and 10 Kgs which is about your estimate too.

We've given up benching with the Smith and are sticking with D/B press until we get a proper benching bench again.

We also use our Smith for Millies, but occasionally the whole thing will slide across the floor, rather than the bar going upwards!

[MM]

I too find the Smith an unknown quantity with regards to the amount of resistance it imposes. I figured somewhere between 5 and 10 Kgs which is about your estimate too.

We've given up benching with the Smith and are sticking with D/B press until we get a proper benching bench again.

We also use our Smith for Millies, but occasionally the whole thing will slide across the floor, rather than the bar going upwards!

Yeah, and to make matters worse, I find this Smith to be sorta short. It wasn't bad for the militaries, though; my YMCA doesn't have a military setup, and I was too lazy to fix the power rack up.

Who's "we"? You still working out with that monster who uses the 110 DB's on incline?

[KiwiBuilder]

Yeah, and to make matters worse, I find this Smith to be sorta short. It wasn't bad for the militaries, though; my YMCA doesn't have a military setup, and I was too lazy to fix the power rack up.

Who's "we"? You still working out with that monster who uses the 110 DB's on incline?

Yup, although the monster was last seen pushing 127s. Impressive stuff.

[MM]

You know, it's really easy to hate a man like that.

[KiwiBuilder]

You know, it's really easy to hate a man like that.

Yep, sure is. He looks like he pushes that kind of weight too, which makes it all the easier ;)

Good motivation though.

[Coke]

Good deal on those rear delt rows bro, that area gets neglected a lot - nice and thorough workout.

[MM]

Thanks Coke. It's really not an area that I'm usually too concerned about, but I'm a little worried that not hitting them might be holding back my DB shoulder presses. I've been stuck on 65's as my working set for too damn long, and I want to start rocking those 70's.

[SW]

Wow dude, I had no idea you looked like that. Ace work going on in here. Cut and strong. That's what the world needs lol. What does flaxseed oil taste like?

[MM]

Thanks Nick.

Flaxseed tastes pretty good in chocolate/PB shakes -- it has a nutty taste. It's very, very good for you.

[MM]

Crapay workout today. My brother graduated from highschool, and, contrary to what you might think, I didn't eat enough throughout the day. Further, I was somewhat tired.

I did chest/triceps today, even though, upon consideration, I should have done legs. Legs will have to wait until Monday, because I'm working all day tomorrow and the gym is now closed Sundays (sucky!). I need to develop a new split that takes this into account, because Sunday's had always been my leg day.

Chest/Triceps

DB Bench Press

70x10 (warm up)
90x4
90x4
80x6

This was foolish. My delts were still smothered from yesterday, and I didn't pyramid up correctly. My difficulty with the 90's set the tone for my workout.

Incline BB Bench

175x9
195x6
200x5 (PR)
205x5 (fried trying for six) (PR)

The PR's were good, but I still had trouble here. Nothing was smooth today; I wasn't as focused as I should have been, mostly due to the lack of energy.

Machine Chest Press

150x10
175x8
185x7 (wall)

Not bad. (Wall) is something I'm going to use to denote something that I find particularly satisfying and interesting in a workout. I'll explain later.

Weighted Dip Station

10x220
10x240
8x260

Meh.

Tricep Pushdowns

10x85
7x95
5x95

Not bad. I hate how the pulley only goes up to 100, and you can't even set it at 100 because the pin falls out.

Tricep Extensions

6x110
6x110

This was challenging; I've never used the machine before.

Assorted Ab work, and not enough at that. I'm starting to neglect my abs.

Thoughts.

Not the type of workout I wanted to have, but at least I was able to sneak it in. The weight moved wasn't bad, per se, but I wasn't intense or focused enough. I've been doing a four day set, chest twice a week, but maybe this isn't necessary anymore. I used to think that chest was my weakspot, but it may have finally caught up. I can't help but feel I would have been better off doing legs today and chest Monday, when I probably could move some better weight.

[Coke]

Chest is no longer weak, did some good work on them and those tri's...gym closed now on Sunday is messed up.

[MM]

LEGS/SHOULDERS

Squats

7x135
9x225
8x295
7x315
4x335

Finally getting it back, little by little.

Hack Squats

10x250
7x300
8x300

Leg Press

10x430
10x490

Probably should have pushed myself a little more here.

Leg Extensions

5x170

Smith Millies

8x+110
7x+130
5x+140 (PR)
3X+140

Front DB Delt Raises

12x35
14x35

Reverse Pushups

7xBW
10xBW

Side Lat Raises (each arm)

7x20
7x25

Delt Rows

8x150
9x170

THOUGHTS

Great to get back in the gym after a two day lay off; also great to see the squat numbers start to climb back to where they were when I left school.

[Coke]

Nice session MM, showing good strength on the squat(s)...nice to see the pr on those millies man.

[MM]

This workout is from yesterday; today is an off day, though had I been thinking correctly I would have taken yesterday off and worked out today, since I didn't need to work today and yesterday's workout was after a strenuous shoulders/leg day.

Oh well, that's life.

CHEST/(triceps)

BB Bench Press

10x135
7x195
4x215 (2 assisted)
2x215 (3 assisted)

:(

This was weak, which I attribute to sore delts, no day off before lifting, and not flat BB benching for a few weeks. I wonder if using DBs throws the BB off? I don't know; I also wonder if I'm not warming up correctly.

I'm probably just going to stick with DB for the flat bench press, because I really need some help with my BB form.

Incline BB Bench

185x8
200x5
205x5 (PR)
205x4

Moving up steadily here.

Machine Chest Press

8x175
8x190
6x200 (PR)

I really love this machine.

Dips

BW+25x8
BW+35x6 (PR)
BW+35x5

Pretty sweet. I think I could nail +50 down for a few reps, if I do chest after an off day. That will probably have to wait until next week, though.

Tricep Pushdowns

8x95
6x95
4x100

Form wasn't too good on that last set, but somebody bet me I couldn't do it and I knew I could. If it was a decent pulley station where your back was to a pad, I could do (and have done) even more.

THOUGHTS

Well, I had to get it in. A pretty good workout, but I'm continually looking for something "more". I want an edge in the gym, and I'm trying to think of how to get it, whether it be by changing routine, changing diet, or through supplementation. My body keeps looking better and better, but I want bigger friggen numbers.

Back/(biceps) tomorrow.

[SW]

Hey bro, nice intensity + routine in here. I like it alot. Congrats on these pr's. You say you want friggin' numbers, and they're coming.

[getfit]

why not change up everything, go big ,get crazy, eat like never before,lift a truck,lift a plane............... ;)


the end :p

[SW]

MM, how many years have you been building?

[MM]

MM, how many years have you been building?


I started lifting in the winter/fall of 2003, and went pretty steadily until the Summer of '03, after which I only exercise randomly. I had basically stopped until the early spring (Marchish) of 2004, when I hit back into it big time. I really got going in the Summer of 2004, and haven't stopped since. I haven't taken a week off in that time, though I've often tried to ;).

[MM]

why not change up everything, go big ,get crazy, eat like never before,lift a truck,lift a plane............... ;)


the end :p

How should I change it up?

I'm trying to eat a lot more, but it's hard because I'm very focused on eating healthy and so I don't just grab at anything and engulf it. I'm not worried just about bodybuilding -- I'm also worried about eating for a long, healthy life.

[MM]

And dude, I constantly think about trying to flip a small car. This is actually a long running argument with my friends, that I imagine will be settled some night in a random parking lot while I'm drunk and full of adrenaline.

[SW]

If you're super pissed, and on full adrenaline, the avg. person is 3 TIMES stronger than they regularly are. Trust me, I've proved this. I've broken stuff that I wouldn't be able to do when not angry, it's awesome.

Do the math.Take your deadlift and x3 that badboy. Then see if that's what a small car weighs :) Damn I smart.

[getfit]

How should I change it up?

I'm trying to eat a lot more, but it's hard because I'm very focused on eating healthy and so I don't just grab at anything and engulf it. I'm not worried just about bodybuilding -- I'm also worried about eating for a long, healthy life.
i understand you know i was just playing there ;) i eat healthy as well plus i'm vegetarian put i need to indulge once and awhile or i go nuts! and i feel better funny thing but i do!

do you give yourself cheat days?

[Coke]

Just keep it rolling MM, session after session...as long as you don't quit U are in, lol.

[MM]

Yesterday's workout:

BACK/(biceps)

Bent over BB rows

10x115
8x145
6x155
5x145

My form is horrible here; they're pretty much upright rows. What do other people do for this exercise?

ISO Lateral Rows
(each arm)

9x100
8x110
8x115

Awesome.

Pullups

8xBW
7xBW

Eh. Really not my exercise, or else I should do them before I'm too fatigued.

Lat Pulldowns

7x140
6x160
7x160

Preacher curls

9x85
7x95 (PR)
5x95 (failed on six)

Hammer Curls

8x40
6x45
7x40

Wanted to use 45's the whole time, but someone else was using them.

Reverse BB curls

6x65
5x65

Abs.

[MM]

Today's workout.

CHEST

10x70
7x85
3x95 (PR)(1 weak ROM)
5x85

I just wanted to put those 95's up. I think I could but 100's up once if I did it after a layoff.

Incline BB Bench

9x185
5x205
5x205
6x205 (PR)

Finally got the sixth! Kept failing on every other try.

Machine Chest Press

8x190
6x205 (PR)
5x200

OK.

Weighted Dips

6xBW+45(PR)
5xBW+45
4Xbw+45

[SW]

Congrats on pr dude. I don't do bent over bb rows, but seated rows work wonderfully :D Why not give them a try?

[Canadian Crippler]

My form is horrible here; they're pretty much upright rows. What do other people do for this exercise?Why are they like upright rows? Upright rows = vertical and to your neck. BB Rows = 45 degrees or lower and to below your ribcage.

[Coke]

Just try bending over a little more for the bb rowing and use a light enough weight to get the hang of it. I'd rather see you get the move down earlier on instead of putting it off a long time like I did...db rows, t-bars and seated rows are all good moves for the back in addition to the ones you've done. Really are doing fine bro.

[MM]

Thanks guys. Yeah, I think I am trying to do too much weight; as my set nears the end, I lose the form and that's why I said they were basically uprights. It was mostly just on the third set.

Coke, I love Tbars, but my gym doesn't have a setup. I've done DB rows for so long that I'm tired of them, but I may just go back to the exercise.

[MM]

Nick, it would be impossible to load up my pulley station with enough weight. It only goes up to 100lbs, and the largest dumbbell you can attach to it that doesn't fall off is a 30lber.

I was doing seated rows on a machine (on last week's back exercise?) but decided to try out the BB rows.

[getfit]

205 on incline holy christ! that's great!

[MM]

Thanks. :)

Wrists felt like they were going to snap at one point. My strength is getting better week by week, but I'm not gaining much (i.e. any) weight. On the other hand, abdominal definition appears to be increasing.

[getfit]

I HEAR YA!MM my wrists are not doing so well i take it light for now! :)

[MM]

Okay, so I've generally decided how I'll rearrange my split to deal with the crappy gym times. It's going to be something like:

Monday: Shoulders
Tuesday: Legs
Wednesday: off/cardio
Thursday: Chest/tri's
Friday: biceps/back

However, I also might try:

Monday: Shoulders
Tuesday: Back
Wednesday: Legs
Thursday: Chest
Friday: Biceps

Yeah, I know, five days in a row... But I want to go to the gym at least four days a week, and I need to do it all (for now) on the weekdays. In a couple of weeks I'll start to work some later hours, which will enable me to workout on Saturday mornings. At that point, I'll check out my schedule and try to determine what I think works best.

Further, I'm going to try and bump up calories by another 500 or so. I've lost three pounds in the past couple of weeks (I believe this was water weight), and I'm sort of upset about it. Part of the problem is that my diet has become... well, obsessive compulsive is how most people are calling it. I'm really reducing simple carbs, sugars, trans fats, and corn syrup. I mean, I think protein hovered around 50% of my diet yesterday, and it's been like that a few times. The downside is that calories are probably only around 3000, which is below maintenance or right at it. The result has been increasing strength and (what appears to be) decreasing BF%, but I'm also not getting near my goal of a steady 200 pounds.

So my immediate goals are:

Eat more
Continue eating healthy
Drink more water
Work in the 6-8 rep range more often

[MM]

Today's workout: SHOULDERS

Smith Millies:

10x70
8x130
5x140
5x140
5x140

Argh... kept trying to hit 6, but couldn't quite do it. Moving back to DB's next week.

Overhead Rows
(each arm)

9x125
9x150
8x160
6x160

Not bad.

Rear Delt Rows

10x130
8x170
8x180

Lost my grip on the last rep, and the weights came crrraaashing down.

Front Delt Raises
(both arms)
16x30
12x35
12x35

Good form here.

I also fooled around on a machine shoulder press for a while, trying to do a set that lasted a full minute. Needless to say, I overestimated my ability and I'm not going to bother recording the shaming that was my attempt.

Also, Abs baby. Rock hard abs.

[SW]

Congrats on abs. Wish I had'em :( Keep growin'!

[KevinStarke]

Solid workout man, haha who doesnt love workin the abs

[Coke]

...doing back the day before legs can create some difficulties the more advance you get - may find the need to switch those up. My previous split was this: legs, chest, back, shoulders, arms but now I do the push, pull, leg routine.

Good luck with any direction U take MM...the shoulder work does not look bad - ;)

[MM]

Actually Coke, you're right, it could be troublesome.

[MM]

Thanks for the comments Kevin and Nick.

[MM]

Today's workout: Hypertrophy LEGS

Squats

10x135
10x275
8x315
8x335

Slowly building strength back up, and getting my form down. Felt good and hard.

Hacks

10x270
9x300
8x310 (PR)

Was going real deep here.

Leg press

10x430
9x470

Nothing special. The squatting had spent me.

Hammy Curls

9x110
8x130

This is easily my weakest major muscle group, mostly due to my old leg injury. Frustrating, because I cramp up every time I do the exercise.

13 Minutes of the Stairmaster.

[getfit]

old injury or not MM that's some pretty damn good weight there for legs well done :)

[Coke]

That is some sweet leg training there mang.

[KevinStarke]

wow man nice session, solid squatting and congrats on the hack pr

[MM]

Thanks man. Damn, am I feeling it today.

[KevinStarke]

hurts so gooooood

[Unholy]

The pain is just letting you know you did somehign right ;)

[MM]

Okay, I'm going to post a few new pics, including My Greatest Fear™.

[MM]

A couple of shots. The first bicep picture looks the best, and the tricep picture looks the ****tiest. You can really see how "shallow" I am in the bicep pictures, which is the reason I think I'm so ****tay on the bench.

[MM]

Three front shots. Bent too far over in the most muscular...

[MM]

Here it is: my leg shots. Beforewarned, it's not going to be pretty. As I've stated numerous times, my left leg is smaller than my right leg due to almost losing said left leg in an automobile accident. I'm incredibly self-conscious about it, which has begun to bother me since I'm otherwise very confident. I've decided that my first step was going to be to take a couple of pictures and post them here, since this is generally a positive reinforcement environment.

The reason I decided to do this was because I read a quote the other day, and I was bothered by it. The quote expressed something to the extent that you only truly discover how strong you are when you're at your most vulnerable.

Regardless, my quads are looking okay. I'm beginning to see some decent separation; legs are terribly sore today from a strenuous workout yesterday. The last two pictures are from yesterday.

[MM]

Curious as to what people think the BF% is.

[getfit]

you look so damn lean it's incredible quads are looking good! your bf is low your so lean dunno under 10 i would say!

[Unholy]

Definatly under ten % ide go with about 7ish. Pics are lookin real good bro. I would be doing the ill bulk If I were you :D God how I cant wait to bulk.

[Manveet]

You definitely have some nice shape going on in those pics. Just concentrate on a slow and steady bulk.

[KevinStarke]

lookin good man keep it up!

[MM]

Thanks everyone. I'm definitely bulking, but the results aren't coming through. I'm over 300 grams of protein a day, and well above maintenance. I've begun to think the problem is my routine, so I'm playing around with it somewhat. It's strange that I've never eaten this much -- and definitely never eaten this much protein -- and I'm not seeing results. Hopefully they'll just hit in a couple of weeks or so, which is sometimes what happens.

[SW]

Hey man, as long as you train your legs like Hell and the rest of your body as such, there's NOTHING to be ashamed of and everything to be proud of. Don't judge yourself on how you are now, judge on how far you've come. I'm gonna guess it's a looong way with that left leg.

[MM]

Yeah, I know it's true, but it doesn't make it any easier.

I've had three major surgeries on the knee, fibula, and ankle of my leg. It was in a cast and I was on crutches for a period of five months straight, which is what helped slaughter it even more than it already was.

But you're right -- thanks.

[SW]

Anytime bro. It's not like it's slowed you down any. You've made great gains and are nowhere near what you can achieve.

[Nito]

Your gains have great so far dude!

[Coke]

I agree with everyone, props on the pics and overcoming such obstacles - U rock MM!!

[MM]

Yesterday: CHEST

BB Bench Press

12x135
7x195
6x205
4x215 (+3 assisted)
3x90lb DBs

So weak on this exercise, especially lately. I don't know what I'm doing wrong; I should be pushing in the 220s for a working set.

BB Incline

195x8
205x7
205x6

Machine Chest Press

9x190
7x205
5x210

Weighted Dips

6xBW+50lbs
5xBW+50lbs x 2

Moving up pretty steadily here.

Tricep Pushdowns

10x95
4x130 (This was basically my brother and I joking around)

Tricep Ext.

6x110
6x110
5x100


Abs.

[MM]

Today: ~25 minutes of cardio.

[KevinStarke]

nice lookin chest day, good work on the bench

[Manveet]

Thanks everyone. I'm definitely bulking, but the results aren't coming through. I'm over 300 grams of protein a day, and well above maintenance. I've begun to think the problem is my routine, so I'm playing around with it somewhat. It's strange that I've never eaten this much -- and definitely never eaten this much protein -- and I'm not seeing results. Hopefully they'll just hit in a couple of weeks or so, which is sometimes what happens.

300g of protein is more than enough for someone your size.

Do you track you calories at all? www.fitday.com

There were times when I thought I wasn't gaining, but I just wasn't eating enough.

[getfit]

MM are your wrists acting up while you're benching? i have the hardest time even benching 135 right now! in general this pain is long overdue :(

[SW]

Try not benching for a week and instead focusing on aux moves that target your bench muscle groups. :)

[Coke]

Chest and tricep workout session not bad mang.

[MM]

Thanks guys.

Yeah Veet, I had fitday for a while, but I can never keep it up consistently. Maybe doing it twice a week is better than not, though, so I may restart my account.

I'm thinking about taking a week off (or maybe just a few days off) in mid July, and maybe that will also put me over the top. I still haven't take a full week off in two years, though I did once take four days off.

[MM]

Yesterday's Workout: BACK/(biceps)

Bent over BB Rows

9x115
8x135
6x145

I said I wasn't going to do them again, but I did -- with similar results. I can't only keep good form on weight so low that it seems pointless to do the exercise, so this time I really mean it when I say I'm switching to DBs next week.

ISO Lat Rows
(reps and weight for each arm)

9x100
9x105
8x110
7x110

Lat Pulldowns

8x140
7x160
7x160

Lat Rows

8x190
7x195

Preachers

9x85
7x85
5x85

Hammers

12x45
14x40

Average workout.

Off to work!

[SW]

I'm giving you an avg good job. ;)

[MM]

Thanks yo. ;)

[getfit]

I'm giving you an avg good job. ;)
:withstupi it was good! :)

[Coke]

Nice job on the back and biceps bro.

[MM]

Thanks Coke and Getfit.

[MM]

Today's workout: SHOULDERS

DB Shoulder Press

10x50 WU
7x65
6x65
5x65

Great! 65's going up much easier now.

Smith Millies

7x120
7x120
7x120

Front Lat Raises

14x35
14x35

Side Lat Raises

16x20
16x25

Rear Delt Rows

11x150
8x170
7x185

Really good shoulder day -- my pump was great, and I looked huge. I did ten minutes of cardio post workout, and there was a stunning blonde in white spandex in front of me. Should be illegal for a girl to wear stuff like that to the gym.

Also, built the blocks pretty hard.

[getfit]

stunning blonde huh? hehe ;) probably made you want to pump some more :p

[MM]

You. Have. No. Idea.

[MM]

Today's workout: LEGS

Squats

10x225
10x315
8x335
7x355

Keeps getting better. I should have pushed myself a little harder for 375, but I don't want to push myself over the edge. Felt like I definitely could have hit a few more, though.

Hacks

9x290
9x310
7x330

Also nice.

Leg Extensions

10x150
8x190
7x180

----

Overall, it was short but sweet. I normally would have hit the hammies a little more, but I've been feeling sort of sick lately and also my brother -- who I've been lifting with -- was feeling burnt-out. Anyway, legs coming along nicely, to the extent that they can.

[SW]

Probably working your brother too hard, lol. Feel better, because I have a feeling that a good night's sleep will yield better numbers than this, which are just great. 335x7? That's awesome man.

[MM]

Hey man, that's 355x7. Get it right. :D

[getfit]

squats are looking mighty fine! i feel weak as of lately this heat is making me into a dumbhead :p

[MM]

Weak and lightheaded, the perfect time to take advantage of your ice cream stock.

Muahahahaha.

[getfit]

[QUOTE=MM]Weak and lightheaded, the perfect time to take advantage of your ice cream stock.

Muahahahaha.[/QUOTE


:p :angel:

[SW]

Haha, sorry man :D I even looked to make sure I got it right. Just onea those days. I think the sun is frying my blonde head blondererererer. Don't steal ice cream, that's like a felony or something....

[Coke]

Super leg workout dude, strong squatting - very nice shoulder session as well.

[MM]

Thanks Coke.

Today's workout: 25 minutes of cardio on the ol' stairmaster.

[getfit]

Thanks Coke.

Today's workout: 25 minutes of cardio on the ol' stairmaster.
hehe we did the same today but you beat me by 5 mins :angel:

[Canadian Crippler]

Impressive squat, I'll be extremely happy (and lucky) to be doing that in 1 year.

[MM]

Thanks CC. It took me over a year to build my squat up to 365, and it was dumb to ever take any time off. When I first started again three weeks ago I could barely top 315, but luckily it's been coming back.

[MM]

Today's workout: CHEST/(triceps)

BB Bench Press

11x135
8x195
5x205+1 forced
2x215+2 forced
4x195+1 forced

ARRRGH. Horrible. Weak. Pathetic.

Incline BB Bench (smith)

9x195
6x205
4x215
4x215

I couldn't get five on either set of 215.

Machine Press

10x190
6x205
4x210

Weighted Dips

6xBW+45 x 3 Sets

DB Skullcrushers

7x30
6x30

Shnitty form, frankly.

Tricep Pushdowns

8x95
9x95

Abs.

Thoughts:



What can I say about my chest workout? It's getting to be my least favorite day. I dropped back down to 195 pounds, and I haven't been sleeping well, which may have something to do with it. I've been put on some allergy medicine that I need to take twice a day, and I can't eat 2 hours before taking it and an hour after taking it, which is slaughtering my attempt to eat a lot. Finally, the whey that I ordered six freaking days ago still hasn't come, even though it always comes in three days... so now I'm out of whey.

Oh well, they can't all be good days.

[Unholy]

:( hit up the grocery store for extra food, and eat all day when you can, thats not a bad chest workout. Just eat eat and the strenght will come back.

[MM]

Whey just came. :)

[Unholy]

w00t w00t

[MM]

Since my workout, I've had:

Three large protein shakes (2 made with a combination of protein, yogurt, and milk)
2 Large skinless/boneless chicken breasts
Cheese Tortellini with sauce
Soy Protein Potato chips
A bowl of cherries
Milk

Before working out I had:

3 eggs
2 Pieces of flaxseed toast
A protein shake
Whole Wheat organic cheese pasta

Must, gain, weight. There's olive oil and flaxseed oil mixed in there, too.

[Unholy]

I can only hope to eat as much as you on my bulk :D

[MM]

Negatory. My "bulk" has helped me drop a pound, even though I eat like a freaking maniac. If nothing has changed within two weeks, I'm going to start snatching young, squirming infants from the arms of their loving mothers -- smothering the babies in spicy mustard -- and devouring them as quickly as possible.

[Coke]

...lol, U mean business in here on the bulk tip mang - fine chest and tricep effort.

[MM]

Today's workout: BACK/(biceps)

DB Rows

10x65's
8x80's
8x80's
8x85's

ISO Lat Rows
(each arm)

8x100
8x110
8x110

Lat pulldowns

7x160
6x160
5x160

Seated Lat Rows

7x190
6x195

Preachers

8x85
5x85
5x85

DB Curls

10x40's
10x40's


THOUGHTS

Damn, wasn't even going to go, but I had the time and it was just too tempting. Plus, there have been cute girls at the gym lately. Was happy overall; really thought I was going to nail the preachers when I hit 8x85, but it sorta fell through. Form was horrible on the last set of DB curls, so I decided to hang in up. ;)

[Unholy]

Good workout man, those are some nice latpulls. I dont own a set of lats yet so I wouldnt know about that :(

[MM]

Damn Dog, that was quick. Yeah, pretty good on the lat pulldowns. I hit 180 like two weeks ago and thought I was the ****, but I can't get it again. Too burnt from the other stuff, I guess.

[getfit]

multo impressivo-that's my italian or whatever! for the day :D

[cphafner]

Nice wokrout. Cute girls at the gym is a great motivating tool. I'm having a tough time dragging my ass into the gym @ 6:00 am because there is no tail. The only I get to see is a bung of naked men getting out of the shower, bad way to start the day.

[Manveet]

damn, those preachers are looking very good. It's probably one of my weakest lifts.

[SW]

Best way I can think of to get rid of morning wood cp.

[Coke]

Nice back and bicep session bro.

[MM]

Thanks guys.

Argh, been a frustrating few days. Couldn't workout out Saturday, and the gym was closed Sunday. And, of course, it was also closed today because of the fourth. Since my schedule was forked, I think I'm just going to do a chest day tomorrow and see how that looks after an extra day off. Then I'll hit legs.

It's also been frustrating because of my eating situation. The allergy medicine screws up roughly 6 hours of waking eating time; at this point, I'm just not caring and eating when I'm not supposed to.

It's also been a weird week on the natty vs. steroids issue. My weight is going on so damn slow, and I know that I could do a lot with just a little help. I'm not seriously considering using steroids, but I met a guy who does use and it can always be a little discouraging.

Okay, I've been slacking off on replying on other journals. Going to try to put a few minutes in.

[SW]

Man, if you want natural, just stick to your guns. You're doing quite well, and allegys can't last forever. :spam: for ya.

[Unholy]

Yeah more, You dont need steroids :D

[MM]

Chest day today; not very good. Weighed myself and I was two pounds less, and this was after eating a lot of food. Workout wasn't anything special; essentially the same as last week, except for a little better on the flat BB and worse on the incline and machine press.

****ty.

I'm going to stop taking the allergy medication, and hopefully get a couple pounds back during the next few weeks.

[getfit]

does this medication decrease your appetite at all?

[MM]

I dunno. To be honest, I'm not what you'd consider a big eater; I could go hours without eating. Decreased cravings are a side-effect of green tea caps, which I've been taking for months now.

I'm going to try to eat more.

[Coke]

Remain optimistic my friend, you've been doing good on your own accord so remain positive and self-motivated with it all...grab a couple of protein shakes and kick back here and there - U will be fine.

[MM]

Last pictures were a couple of weeks ago; I took a few new ones today, and I don't see any difference size wise. Going to post them anyway, since I'm a picture whore. I'm convinced that what I need -- in addition to ten more pounds -- is a good tan and a full body shave. :D

[MM]

Remain optimistic my friend, you've been doing good on your own accord so remain positive and self-motivated with it all...grab a couple of protein shakes and kick back here and there - U will be fine.

Yeah, I'm optimistic. It's just frustrating to see a solid three pounds gone in just over a week. And I also lost some strength. Hopefully I can get it back in a week or so.

[Unholy]

Eat more sizzun

[MM]

Yessum.

[Fatal]

Last pictures were a couple of weeks ago; I took a few new ones today, and I don't see any difference size wise. Going to post them anyway, since I'm a picture whore. I'm convinced that what I need -- in addition to ten more pounds -- is a good tan and a full body shave. :D

You look really good man. How big are those arms?

[MM]

My right arm is a little over 16 inches, and my left arm is 16 inches.

[Unholy]

Nice man, big guns for your frame.

[getfit]

honestly i wish one day i can reach at least 14 maybe ;)

[MM]

Yesterday's workout: CHEST

BB Bench

10x135
5x205 +2 forced
4x205 +1 forced
3x205 +3 forced

Switching to DBs next week (or at the end of this week)

Smith Incline Bench

6x205
5x205
5x205+1 forced

Machine Press

6x200
8x200
6x205

Weighted Dips

BW+45, x7,x6,x5


THOUGHTS

As I said yesterday, this wasn't a very good workout. Basically, I was calorie depleted and down nearly four pounds from my standard weight. Water under the bridge.

[MM]

Nice man, big guns for your frame.

Yeah, definitely -- they're my best feature. There's this big guy that goes to my school gym, and we sometimes workout together. He was once commenting on my biceps, and asked if they were 18 inches -- he was surprised when I told him they were smaller than that.

I think being so lean helps to make them look larger.

[SpecialK]

Looking good in those pics, the bf% seems pretty low. Keep up the good work! :thumbup:

[MM]

Today's workout: LEGS

Squats

10x225
9x315
8x335
8x335

You'll notice that the weight is lower than last week, but that's for good reason. I decided that we (my brother and I) needed to work on getting a lot lower, and that's what we did today. Some of my squats were well below parallel, and the rest were right there. Felt really good, to be honest.

Hacks

8x310
7x310
7x310

Same thing. Going really deep, concentrating on form, going slow and working through the ROM. Tough.

Leg press

10x430

THOUGHTS

I made a post about this in the supplements forum:

http://wannabebigforums.com/showthread.php?t=66747

I got a free sample of Neuro-Stim+C, and took it pre-workout -- it made me really sick, to the point that I was getting heaves. Stopped the workout on the leg press, because I didn't want to throw up ~500 calories. Don't take Neuro-Stim+c!

Even though that happened, I'm still fairly pleased with the workout. The squats were hardcore; my only regret is that I didn't do an extra set, not knowing that I'd get sick later. Oh well.

At one point a guy came up to me as my brother was finishing a set. He said he'd squat like that, but he'd had a knee surgery a couple years back and it was too tough for him. My brother and I just looked at each other and smiled.

[MM]

Looking good in those pics, the bf% seems pretty low. Keep up the good work! :thumbup:

Thanks man.

[Unholy]

dude, How do you squat so much weight, 315 x 8!!! 335 x 8!!!! thats insane, I would probably die.

[MM]

honestly i wish one day i can reach at least 14 maybe ;)

Dayum, that would be intimidating.

[MM]

dude, How do you squat so much weight, 315 x 8!!! 335 x 8!!!! thats insane, I would probably die.

Yeah, well, I've been working out for nearly two years, and you've been working out for a much shorter time period. Judging from that, you should absolutely pass me in no time.

But two years from now, I'll still be working out. :evillaugh

[getfit]

i'll try at least i'll have to eat my heart out and become a curl jockey :p

[Unholy]

silly GF, you know overtraining wont make you grow ;)

[MM]

i'll try at least i'll have to eat my heart out and become a curl jockey :p

Mmmm... curl jockey Getfit.

I'd rather you were a squat jockey.

[getfit]

silly GF, you know overtraining wont make you grow ;)
:p pfttttt i know but ya know that i know :p

squat jockey i'm there already ;)

[Coke]

Wow Mike, U done slipped a chest session in here from yesterday which was not bad...the leg work is super nice.

[cphafner]

MM, whats your weight? I feel you on the roids issue, I gave it long and hard thoughts. My weight gain was so slow until I really started packing on the cals (4000+). I finally hit 190, and was making a push for 200 before I started cutting. I would suggest checking out my journal for the past 5 or 6 months before my cutting. Also HY's journal was also a good example of what a natural guy could accomplish(until he converted to the dark side). HY and I used to be roommates, I never thought I could put on weight until I watched that boy eat. Just keep eating, and making small goals. Make your goals realistic, 5 or 10 lbs over a 4-6 month period, and just keep trying to make progress. You'll get there eventually, it's a slow race not a marathon.

[MM]

My weight is fluctuating within the 190 range, but it's at the low end at the moment. I'm still seeing decent strength gains over month long periods, but the weight has been really slow. You're right, though -- I need to eat more, which is hard. I used my fitday today for the first time in forever, and I did really good calorie wise and protein wise. As Manveet said to me, though, it made me realize how little I'd been eating before. I'm going to hope to stick around the 4000 calorie range consistently for a couple of weeks, and see if takes me to a solid 195 pounds.

I'm not going to use gear, but it gets difficult when I see what it can do for other guys. I guess I need to tell myself that I'm seeing the good effects, and the bad effects probably aren't in the gym curling 60lb DBs at 8% BF.

Thanks for the response, man.

[MM]

Hey, whatever happened to HY, anyway?

[SW]

Man, HY, ST,augury and other valuable members all just have the habit of dissapearing on us :(

[KiwiBuilder]

Dude, I know this has been said before but I must reiterate - you are lean bro! Eat like crazy a MoFo.

Eating 4K cals a day is nothing. You'll be surprised how easy that is. I have trouble keeping under 4K!!!!!

And yes, being lean sure means those guns look much bigger.

[MM]

I like being lean. :(

I just want ten more pounds of lean. That's it. Then I'm sure I'll be happy, satisfied, and without any further goals. . .

[KiwiBuilder]

I like being lean. :(

I just want ten more pounds of lean. That's it. Then I'm sure I'll be happy, satisfied, and without any further goals. . .

I'm sure that if I was as lean as you I'd feel the same way. Thing is I don't think I've ever been that lean and certainly not in the last 15 years, so it's not something I concern myself with.

But I do intend to be.

[MM]

I need to get my BF% tested, since I'd like to know exactly what it is. I have virtually no fat, and I'm seeing veins in my chest, shoulders, and waist area. Even though I'm pretty lean, I don't consider myself skinny; I think I look pretty big in real life, though certainly nothing to write home about.

I was thinking about it the other day. Perhaps the biggest reason that I was able to bulk on so much LBM was because of how paranoid I am about eating certain foods -- which is also killing when trying to get mass quickly.

I'm sure you'll get yours, and I'll get mine.

[KiwiBuilder]

I need to get my BF% tested, since I'd like to know exactly what it is. I have virtually no fat, and I'm seeing veins in my chest, shoulders, and waist area.

Marvellous. Sounds like you're well under 10%, but get a decent test done then give yourself a big pat on the back :thumbup:


Even though I'm pretty lean, I don't consider myself skinny; I think I look pretty big in real life, though certainly nothing to write home about.

Clearly not - lean and skinny = two different things.


I'm sure you'll get yours, and I'll get mine.

With the right motivation and support, they're definately possible :)

[Manveet]

looking very lean in the new pics.

Now all you need to do is eat more!

[mrelwooddowd]

dude you have to be one of the most lean people on the board..holy cow

you've got a ton of work in that physique.

bulk on some trans-fats...they will make you hyoooooge!1!1!!!!!11!!

[Unholy]

I would shoot for 5-6k calories day, I know you can do it, because I can in one meal :evillaugh

[MM]

Thanks guys. Yeah, I'm working on eating. Make that your "Stay on MM's ass" about issue, and maybe I'll be able to put on a little sumthin before school starts.

But no way in hell will I shoot for 6k calories. :D

[Unholy]

If you shoot for 6000 and fall short you will still grow ;) I will enforce your new diet biotch!!

[MM]

The lost 11th commandment:

11. No man shall claim to "enforce" unto another man while also using the term "biotch" in the same sentence, for it beeth slightly similar to prison jargon and thereforeth uncomfortable.

[Unholy]

Mwahahaha, Will you enforce that commandment biotch ?

[MM]

Yes. We can have a curl competition.

That will be punishment in itself. :evillaugh

[Rex]

Damn dog! Looking good!

Nice squatting too. Those are some impressive numbers.

[MM]

Thanks man.

[Unholy]

Okay a curl comp lets do it :D

Winner gets to play god!

[MM]

So if you win, you'll play God for a day.

After that, we'll return to the regularly scheduled programming of me being God.

Sounds good.

[Unholy]

sweet. we need to set a date, how about april 1st when I finish bulking :D

[MM]

Actually, I'm good for tomorrow. I've seen your latest arm workout, and as impressive as it is... ;)

[MM]

But I think my chances begin to decrease the closer we get to April 1st.

[SW]

:lurk: curl-off in teh making in here.

[MM]

Today's workout: SHOULDERS

DB Shoulder Press

8x60
5x65
5x65
4x65

Not bad. I don't know when I stopped doing a classic warmup before my workouts, but I'm not sure I like it. Still, 65's went up okay, though I did better on my last shoulder workout.

Smith Millies
(weight indicated is weight added to smith)

7x120
6x125
4x125 (paused too long at the top of the movement)

BB Shrugs

8x225
6x235
5x235

Argh! Could have done more, but kept losing my grip. Need to get my hands on some chalk or straps, I guess. Haven't done shrugs in months.

Front delt raises

8/8x35
8/8x35

8/8 means 8 reps for each arm, an indicating scheme that I stole from Connor. These went up well; maybe I'll start toying around with the 40's.

Side delt raises

9/9x25's
8/8x25's

Rear Delt Rows

8x175
8x180

ABS.

THOUGHTS

I think I need to start warming up more. The front end of my workout was okay, but it could have been a little heavier. On the other end, I didn't seem to "fade" later in the workout, which sorta sucks because I'm not too concerned about front delt or side delt raises. Wasn't even going to bother with abs, but I did'em. Hard to get pumped for lying on the floor with a plate over your head...

[Coke]

Did quite nice, went full circle with them shoulders man.

[MM]

Worked out chest today; pretty crappy, as have been the past few chest workouts.

BB Bench

10x135
8x185
6x205 +3 forced
3x205 +3 forced

Smith Incline

10x195
7x205
6x210

Not bad.

Machine Press

7x195
6x200
8x200

Not bad.

Dips

7xBW+45
6xBW+45
4xBW+45

****. Moved the bars to a narrow grip for the last set, and it showed.

Also did abs and something like 30-40 medicine ball pushups.

[MM]

On the bright side, weight is moving in the right direction -- up a couple of pounds over the last time I weighed myself. Haven't updated the fit journal in a couple of days, but I'll try to run through today's diet on there. Been pretty damn busy.

[SW]

Getting there bro. Keep at that ****. Narrow grip is teh suck.

[KevinStarke]

Keep your head up man, workout looks solid to me

[MM]

Yeah. I feel weak and pathetic, but I look like a million bucks.

So that's something. Also, two days in a row off for the first time in forever, which is suhweet.

[KevinStarke]

haha i always have a 2 day break every week, time to relax...

[MM]

Oh, I don't mean two days off from lifting -- which I've done frequently -- I mean two days off from work.

[KevinStarke]

oh work, pfft work is for losers...

[Manveet]

You want that bench to go up?

Eat, dammit!;)

Keep plugging away at it man.

[Coke]

Chest work is cool bro, about as close as U can get with 2pps on the regular flat bench...fine effort MM.

[MM]

I'm eating, and eating, and eating...

I shouldn't bitch and moan so much. Bench has always, always, been a really weak exercise for me. It's been improving nearly every month, it's just that I want it to improve faster.

[MM]

Thanks for the support guys, it really does help.

[Unholy]

Well eat some more.

[Buffster]

Things are going great, work on your grip strength though!

greetz,
Ron

[MM]

Today: LEGS

Squats

10x225
10x335
9x345

Was going to do another set, but my brother -- who has been lifting with me this summer -- failed on 345, and the bar went to the supports. I decided to unrack it and do some extra hacks and extensions, since he was a little flustered and I didn't want to risk a red mist injury. The 345 was good though.

Hacks

10x290
10x310
9x320
9x330 (PR)

Felt good.

Led Press

12x450
10x470
11x490

Leg Extension

6x160
10x150

Really weak on these. Extensions and curls really show the weakness of my left leg; I don't know why it doesn't show as bad on squating and pressing, where my legs are just as strong or stronger than my brother's.

THOUGHTS

Overall, a good workout. Squats keep progressing; it's been a few weeks since my last leg pics, and may take some tomorrow and see if there's been an improvement.

[Unholy]

Veyr nice squats I bet you could have squeezed out 10 x 345 if you ate more! ROFL

[MM]

Sonofa... :(

[Unholy]

aww :D why so glum sugar plum?

[SpecialK]

Nice squats!

[KevinStarke]

Great squats, congrats on the hack PR too!

[mrelwooddowd]

nice squattage..

what's your 1rm?

[MM]

nice squattage..

what's your 1rm?

Actually, I don't really know anymore. The highest I ever did was 365, but I'm pretty sure I could do better than that. I haven't really bothered to check out my 1RM on squats or bench in a long time, though I suspect my bench 1RM would discourage me.

[SW]

Nice workout man. Just thought I'd drop in.

[Coke]

MM is moving on up - :thumbup: ...props 4 the pr on the hacks, great regular squats too man.

[Unholy]

Im sure 1rm is somerwere around 405, If you can just rep 365 like that.

[MM]

Took this leg picture this morning. No difference from the last one's, which I deleted because I didn't like. However, I have a question for you guys: what do you think the difference is in measurement of my quads at the largest point? I measured them and know, but I want to know what it looks like.

[Coke]

This pic is awesome Mike - quads looking super.

[KevinStarke]

Legs are lookin great man keep it up.

[MM]

Today: SHOULDERS

DB Shoulder Press

10x50
7x60
5x60
6x60

Smith Millies (weight added to smith)

7x120
6x120
5x120
7x120

Front Delt Raises

7/7 40's (form a little loose on a couple reps)
6/6 40's (form tight)

Side Delt Raises

6/6 30's
6/6 25's


THOUGHTS

Kinda tweaked my left shoulder somewhere during the workout. Focus was little off too, but I was happy with the millies, db presses, and front raises. I feel like I've lost a little something in strength in my shoulders in the past couple of weeks, but I'm also effing them over in my training schedule. I just didn't want to have to workout tomorrow morning, so I did this today so I could sleep and eat mucho eggs in the AM. Might take two days off and do back/bi's Saturday, instead of doing them Friday and then taking the weekend off. Can't decide yet.

[MM]

Thanks guys.

Thighs are the same measurement. Isn't that weird? At the knee there's a two inch difference, but at the thickest point on the quad they're the same.

[KevinStarke]

Nice workout man, good military's

[MM]

Thanks bro.

Dare I ask, what do you put up for DB shoulder presses?

[KevinStarke]

Cant do any overhead pressing, my left shoulder is bad. In my prime i was able to do 10 rep sets with 85s since thats all my gym had back in the day, now days i cant do any shoulder work, not yet at least.

[MM]

Are you planning on getting back into it?

The most I ever saw done was 90's, and that was by a monster juicemonkey at my college gym.

[KevinStarke]

Theres guys at the gym i go to that do 110's they're nuts, one retired powerlifter bill o'conner reps out the 120's like its his job. I would love to do shoulders again i just get excrutiating pain in my left shouldre when i do any kind of shoulder work over my head, doesnt do anything to my bench though thankfully.

[getfit]

Theres guys at the gym i go to that do 110's they're nuts, one retired powerlifter bill o'conner reps out the 120's like its his job. I would love to do shoulders again i just get excrutiating pain in my left shouldre when i do any kind of shoulder work over my head, doesnt do anything to my bench though thankfully.
110 OH that's insane i'd need 10 spotters on each side for me to lift that amount of weight :p

[KevinStarke]

yah the guys a monster, nicest guy i've ever met. He's in his late forties and has a big thick mustach and thick glasses, always smiling real jolly. Then he goes and standing military presses 225 for reps haha.

[getfit]

yah the guys a monster, nicest guy i've ever met. He's in his late forties and has a big thick mustach and thick glasses, always smiling real jolly. Then he goes and standing military presses 225 for reps haha.
natty? but ofcourse :rolleyes:

[KevinStarke]

Oh yah, he's been retired from powerlifting for some time and he's not mega jacked, big gut no definition, just power, lots of it.

[SW]

I work now with a monster. He's in his forties, got a huge ass gut, and is stronger than me. Plenty stronger. He's like 6 5 350lbs. Stupid big old fat guys :( He's a cool guy though.

[MM]

Couple notes. Significant one for weightlifting/tracking results purposes: I haven't taken creatine in four days, and I'm going to stay off it for a while. Note after four days, shoulders a little weak, but after three, legs just as strong. Interested to see where this leads me. If I see significant detrimental effects, I'll go back on it. I've often wondered if I was one of those who was not helped as much by creatine, because I've gotten gains at the same pace whether or not I was taking it.

Also, my fitday isn't completely accurate. I drink a couple of mixed shakes everyday that aren't logged that have significant amount of protein/cals/fats in them, and also I eat some fruit and drink some juice that I don't bother with putting on there.

[Unholy]

^ lies you skinny bastard :evillaugh

[MM]

**** you dude I'm literally eating natty PB straight from the jar as I type this.

After that, maybe some popcorn, then some chips, then a cookie or ten, then an apple, then some pasta... :evillaugh

[Unholy]

Sweet, dont stop there.......

[MM]

Are you kidding me?! I'm not going to touch any of that **** in the second sentence. It's 11 ****ing twenty. Not time for an all night carbathon. I was trying to get you riled up.

Dammit.

[Unholy]

you cant phase me biotch, I get to load in 19 hours and 37 minutes

[Coke]

Nice work on them delts man.

[Buffster]

Good workout!

[MM]

Hectic couple of days. Got in a good back workout today.

BACK

DB Rows

10/10x50's
8/8x85x3 sets

ISO Lat Rows

8/8x110x2 sets
7/7x110

Lat Pulldowns

7/7x160x2 sets
6/6x160

CYBEX back extension

14x9 plates
14x11 plates

Heh, never done this before. Need to start hitting my lower back a little.

EZ BB Preachers

10x85
5x95
5x95

Pretty good.


THOUGHTS

Weight holding relatively steady at 195.4, which is both good and bad. Nearly a week off creatine, and this back workout was stronger than my last back workout. Happy to be moving some good weight on the preachers; felt sick near the end of my workout again, but that could be because (1) I worked out in the morning for the first time in a while (2) I drank a few beers last night and was dehydrated more than usual this morning or (3) a combination of the above. :D

[Coke]

That is what drinking can do, lol...props for getting in the gym so early to pull off some nice back work and preachers.

[KevinStarke]

Solid preachers man, good workout.

[fixationdarknes]

Great workout. Preachers were nice.

[cphafner]

Nice back effort.

[MM]

Thanks guys.

[Unholy]

Damn I have some catching up to do :D

[getfit]

MM sometimes when i've had a few the night before i'll down some gatorade! it seems to help!