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Unreal
06-27-2005, 03:27 PM
Figured I'd start a journal to track my progess. Already made leaps and bounds and so far I'm doing pretty good.

August 2004- 288lbs
June 2005- 205lbs

Stats as of 6/27/05
Bench 155lbs 3x8
Incline Dumb Bell Bench 60lbs 3x8
Squat 115lbs 3x8 (just started a week ago, legs still sore)

Current mode, cutting. 195lbs by beginning of school year, August 22nd.

Daily caloric intake 1900-2000, 40/30/30 macro split.
Supplements List:
Whey Protein
Creatine
Ephedrine HCL/Caffene
Glutamene
Multivitamin
Calcium
L-lysine
Fish Oil

Pictures coming soon.

Unreal
06-28-2005, 07:58 AM
6/28/05

15.2% Body Fat Measured

Biceps/Abs
70lb Curl 3x10
30lb Dumb Bell Hammer Curls
175lb 3x10 Ab Machine
2x10 Leg Raises
130 3x10 Torso Rotation Machine

KevinStarke
06-28-2005, 08:01 AM
solid workouts man, you really have your diet down, cant say the same for myself hah

Unreal
06-28-2005, 08:58 AM
I think I maybe too low on the cals. Seeing as built is doing 2000cals and weighs alot less than I do, 2000cal cut maybe a bit extreme.

Going to try bumping it to 2200-2300 this week and see if I feel better working out. No real change besides 2 TBPS of natty PB with dinner to bring the cals up.

drew
06-28-2005, 09:08 AM
You could probably go for 2500 and still cut successfully for now. It's tough to find the right balance of calories to cut AND increase strength.

And don't listen to Kevin, he's a genetic freak who doesn't need to diet. lol

fixationdarknes
06-28-2005, 09:50 AM
lol @ drew. Hey unreal good workout and good diet man. Oh and about just starting on the squats, don't worry you'll shoot up fast. :)

Unreal
06-28-2005, 07:16 PM
Before

http://members.cox.net/nvisokey/nick/kingnick.JPG

May 16th 2005 (~220lbs)
http://members.cox.net/nvisokey/nick/Nick.jpg

Updated current pictures coming soon.

drew
06-29-2005, 07:02 AM
SO... you got contacts and abdicated?

Looking good already dude.

Unreal
06-29-2005, 09:08 AM
Abdicated?
Edit: Google abdicated, yes I withdrew from my thrown and now I'm a lowly commoner.

6/29/05
First time I've slept over 8 hours in along time. Took a melatonin and set my alarm to 6PM accidently. Felt good to get some sleep finally. Also, ate a banana for the first time in months. Tasted soooooo good.

Suppost to be day off, but did 45 minutes of cardio. No weights. Was bored. Also walked 1.5 miles AM wakeup prebreakfast.

drew
06-29-2005, 09:11 AM
Abdicated = vacated the throne. As in you were wearing a crown before. It was a joke, see?

Unreal
07-01-2005, 07:30 AM
6/30/05
Shoulder/Delt day

Dumbbell should press
1x10 45lbs warm up set
3x8 60lb

Lat Raises
3x10 25lb

Upright Rows
3x8 70lb
1x10 80lb

Shrugs
2x10 180lbs
1x10 230lbs

Elliptical Machine 30 Minutes, 3/10 Interval Split

Diet
Totals Cals 2150 Fat 52 Carbs 146 Protein 267
Sleep- Not enough. 10-4. Stupid ass brother playing ****ing warcraft on my computer to who knows when. Note to self, kick brothers ass if this happens again. Sleep>Brotherly Love.

drew
07-01-2005, 07:43 AM
Nice work. Don't neglect the rear delt though.

How are you finding your energy levels on the low cals?

Unreal
07-01-2005, 09:20 AM
I'm pumped most of the time. Yesterday night, after eating dinner I did get lightheaded for awhile. Had trouble standing up after laying down for awhile. Not sure what is up with that.

Did cardio alittle more intense then normal. Average heart rate was was 139, peaking at 159. According the the machines I burnt around 530 cals.

I need another exercise to throw in. What else could I do on shoulder/delt day? Rear delt?

Side note, ordered some ETS today. Today is leg day so can't wait to rip my legs up afterwork.

drew
07-01-2005, 09:48 AM
I would do some reverse DB flyes.

Unreal
07-01-2005, 07:54 PM
7/01/05

Leg Day
Squats
10x65lb Warm up
3x8x115lbs

SLDL (First time ever)
10x40lbs
2x10x65lbs

Leg Press
3x8x180lbs

Leg Curls
1x10x145lbs
2x20x160lbs

Seated Calf Press
2x10x450lbs
1x14x450lbs

Ab Machine
3x12x170lbs

Torso Rotation Machine
2x10x140lbs

FitDay
Totals 2725 81 214 281

Had a piece of cake at work for 4th of July Celebration. Stupid decision.

Other notes, freaking tired and lightheaded. Ate extra steak to try to get some energy back. Overall feel very blah. Squats own me.

Unreal
07-03-2005, 09:04 PM
7/2/05

Chest/Tri Day
65x3 Dumbbell Press

230x3 Dips

Forgot the rest
Out of town refeed, 4500 cals, ice cream, burritos, yummy

7/3/05
50 minutes cardio
Swam alittle in afternoon
Back to the grind. No cheating this week.

Unreal
07-04-2005, 09:09 AM
7/4/05

Back/Bicep Day

Barbell rows 3x8 145lbs
Seated Pulley Row 1x10x155lbs
Lat pull downs 3x8 150lbs
Chinups 3x8 assisted 75lbs
Biceps Curl, Bent bar 3x8 70lbs
Hammer Dumb Bell Curl 3x10 25lbs

Abs
Incline crunchs 3x12
Leg lifts 2x10

Unreal
07-06-2005, 10:54 AM
7/5/05

Dumbbell Shoulder press 3x10x55lbs
Upright rows 3x10x70
Shrugs 3x10x225
Lat Raise 3x10x25
Reverse Flys 3x10x135

Unreal
07-07-2005, 05:41 PM
7/7/05

Squats
Warm up 45x10
2x10x115lbs
1x10x135lbs

SLDL
3x10x50lbs

Leg Curl
3x8x160

Seated Calf Press
3x12x450lbs

Abs
3x12x175

Torso Curl
2x8x135

Unreal
07-08-2005, 07:53 PM
7/8/05

Flat Bench
10x135
8x155
6x155
10x135

Dumb Bell Incline
3x10x55

Dips
3x10x200

Overhead Cable Tris
3x10x60

Cable Flys
3x10x100

Felt like ****. Felt ****ty at work all day. I think I'm going to come off the cut for awhile as I just haven't felt good the past 4-5 days. Not sure if I'm going to just do a refeed, or eat maintance for a week or so, or what. Up'd the cals for today. This weekend I'll probably pig out and see if I feel better.

Totals 2512 49 218 307


Went and ran a few miles at night. Afterwards went out and cheated till I was sick. Went to a good italian place. Garlic bread, lasanga, pasta. Then hit krispy kreme and had 7 donuts. Going to try to do maintance for the weekend, or around 3000 cals. Take today off. Stomach upset from last night. Felt like I was going to spew.

Sunday will be a back day like no other after eating good. See if I can up my weight from normal.

Unreal
07-10-2005, 10:34 AM
7/10/05

Back/Bicep Day

Seated Cable Row
2x8x155
1x8x160

Lat Pull Down
2x8x150
1x8x155

Bicep Curl
3x8x70lbs

Barbell Row
1x8x95
2x8x145

Hammer Curls
3x10x30 DB

45 Minute 3/10 Elliptical Interval
10 Minute 5 incline, 3.3 speed fast incline walk treadmill

Dedicated
07-10-2005, 10:46 AM
Nice shoulder press strength. 55lb X 10 is really good I think. Stay consistent with the diet. I find that consistency brings results. If I start cheating all the time I don't see results. Goodluck and keep at it.

Change is really noticable in the pics, great work!:)

Unreal
07-10-2005, 12:00 PM
Yah, going to try to make it through the rest of the summer without another "major" cheat. I do notice that if I go 2 weeks or so on 1800-2100 cals that I start feeling it. I think what I'll do from now on is when I start feeling "weak" to just up the cals to 2800-3000 for a day or too, then back down.

My shoulders took forever to start gaining. I would do the stupid shoulder press machine and couldn't get past 70lbs on it forever. Finally went to dumb bells and just started making gains like no other. My shoulders are really filling in nicely.

Unreal
07-13-2005, 11:05 AM
7/11/05
50 Minutes Cardio

7/12/05 (Started taking ETS)
Shoulder/Delt/Abs

Dumbbell Shoulder Press
50x10
3x55x10

Upright Rows
3x10x80

Lat Raises
3x10x25

Shrugs
3x10x200

Abs
3x10x175 Machine

2x10 Leg Raises

2x10x110 Torso Rotation

25 Minute 3/10 elliptical cardio

Unreal
07-13-2005, 07:09 PM
7/13/05
Legs

Squarts
Warmup 10x45
10x115
8x125
8x125

Leg Press
3x8x180

Seated Calf Press
3x12x450

Leg Curls
10x160
2x10x175

Unholy
07-13-2005, 07:32 PM
Nice work on the squats bro.

Unreal
07-16-2005, 01:58 PM
7/14/05

Chest, Tri
Bench
10x135
8x155
6x155

Incline DB
3x10x55

Dips
3x8x230

Tricep Extensions
3x10x65

Fly Machine
3x8x205

7/15 and 7/16
2 days off. Haven't taken a day off in a long time. No cardio, nothing. 7/15 ate over maintence, and going to shoot for maintence today. Felt sore as hell after a hard lifting week and going to try to up the food to heal up a bit, then continue to cut.

KevinStarke
07-16-2005, 01:59 PM
Great chest/tri work man

Unreal
07-17-2005, 11:22 AM
7/17/05

Back/Biceps
10 Assisted chinups to warm up

Cable Row
3x8x165

Lat Pull Downs
3x8x165

Bicep Curls
3x8x75

Bicep Cable Curls
10x70
8x80
5x90

Abs
3x12x175

Torso Rotation
2x10x110

35 Minutes 4/10 Split Elliptical Machine

Unholy
07-17-2005, 07:24 PM
Nice work man, Those Latpulls rock, strict form? ;)

Unreal
07-18-2005, 09:13 AM
Yah.

Its amazing what happens when you eat for a few days. Friday/Sat had cheat meals for dinner. Family was in town and it was my cousins 42 birthday so we had cake and all that fun stuff. They grilled chicken and porkchops which was awesome. I ate 3.5 large chicken breast, a pork chop, and a potato, then two huge pieces of chocolate cake/ice cream. Ahh, I need to stop doing that. The night before we went out for mexican food, which may not have been that bad besides all the fat/cheese. Anyways, I really notice a big increase in my lifts/strength when eating normal/excess for a few days, then when I'm eating 1700-1800 cals like I've been doing most of the summer.

Ohh well, another week of low cal fun. Only 5 weeks till school starts and I need to get the last 5lbs off.

Unholy
07-18-2005, 09:14 AM
yeah nice man.

Unreal
07-21-2005, 11:00 AM
7/20/01
Legs

Squats
Barx10 Warmup
1x8x115
2x8x135

Leg Curls
3x8x165

Calf Raises
3x12x450

7/21/05
Chest
Dumb Bell Flat Bench
10x45 Warmup
8x55
2x8x60

Incline DumbBell
3x8x60

Seated Dips
3x8x230lbs

Cable Triceps Extension
3x8x75

Cable Flys
2x10x80

Leg Raises 2x12
Ab Crunch 3x12x170

Unreal
07-23-2005, 08:19 PM
7/23/05

Back, Biceps

Chipups 10 for warmup

Lat Pulldown
3x8x165

Barbell Row
3x8x155

Seated Row
2x8x175lbs

Bicep Curl
3x8x80
1x3x100

Unreal
07-26-2005, 01:35 PM
7/25/05
Shoulders
DB shoulder press
3x8x55

Lat Raises
3x10x25

Upright Rows
3x8x80

Military Press Machine
3x8x140

40 Minutes 3/10 split ellipitcal machine.

Unreal
07-27-2005, 07:27 PM
7/26/05

Squats
3x8x135

Leg Press
3x8x180

Leg Curl
3x8x175

Calf Raise
3x12x450

Ab Crunch Machine
3x10x175

Squats are improving steadily everytime I do them. I guess this is a good sign. This was my most weight squating and I wasn't even that sore afterwards. Could probably step it up a notch.

7/27/05
Chest/Tris

Flat Barbell Bench
3x8x145

Incline Dumbbell
3x8x60

Cable Tricep Pulldowns
3x8x80

Close Grip Bench
3x12x70

Dips
3x8x230lbs

Elliptical Machine 30 Minutes 3/10 Split Interval

OMG the dips killed me. Could barely do them. Had a cheat meal for lunch so I thought that would help out with the workout, but still didn't feel that good.

Unreal
08-02-2005, 10:05 AM
Sick. Haven't been to gym since friday. Been in bed with a head cold all week. Sucks. Guess it forced rest. Been eating alittle more then normal figuring being in a big caloric deficit can't be good for getting better. Feeling better today but still sore and stuffy. Probably won't get back to the gym till Wed/Thursday depending on how I feel.

Unreal
08-08-2005, 10:18 AM
Finally not sick anymore.

8/07/05

Legs
Squats
1x10xBar warmup
2x8x135
1x8x155

Hamstring extensions
1x10x165
1x8x175
1x8x180

Seated Calf
3x12x450

Leg Press
1x8x180
2x8x230

Felt good to be back. Still have a runny nose, so not 100%, but feeling good enough to go.

harv
08-08-2005, 10:23 AM
Welcome back to the land of the living...nice workout for being sick.

Unreal
08-08-2005, 10:00 PM
8/8/05
Chest day

Flat Bench
2x10x135
1x8x155

Incline DB
1x8x55
2x8x60

Machine Flys
3x8x200

Close Grip Bench
3x12x70

Dips
1x8x180
2x8x200

Unreal
08-10-2005, 09:34 PM
8/10/05

DB shoulder press
3x8x55

Lat raises
3x8x25

Upright row
3x10x80

Shrugs
10x180
10x200
10x250

30 minutes of elliptical

Unreal
08-11-2005, 07:24 PM
8/11/05

Woot woot, best back day ever. Feel good. Salmon is on the grill. Diet inline. Feeling ripped.

Barbell Rows
8x135
8x155
7x175

Lat Pull Downs
3x8x165

SLDL
10x80
10x90
10x100

Cable Row
2x8x180

Barbell Curl
3x10x75

Machine Curl
2x10x155

Chinups
13-14 (till I couldnt do anymore)

30 Minutes on the elliptical

Still experimenting with deadlifts. Starting out light. Did SLDLs today. Trying to get form and slowly work them into the routine. Next time I'll do normal barbell ones. Not sure where to start on the weight.

Unreal
08-15-2005, 08:35 AM
8/13/05
Morning 25 Minute Fasted Walk

Chest/Tris
Flat Barbell Bench
135x10
2x8x155

Incline DB
3x8x55

Dips
3x8x230

French Press/Close Grip Bench
3x8x50
3x8x50

Machine Flys
3x8x205

Various Abs
Weighted Crunch
Torso Twist
Ball Crunchs

30 Minute Cardio


8-14-05
Legs

Squats
2x8x155
1x8x165

Calf Press
3x10x450

Leg Curls
3x8x180

Leg Press
3x8x270

SLDL
3x8x110

30 Minute Cardio


Was at cousins all weekend. Diet sucked ass. Desert with every meal. Ate out all the time. Complete cheat weekend. Feel like crap today from eating so much, but recovery seems good. Normally legs are killing me, but they are decent right now.

Unreal
08-15-2005, 07:56 PM
Screw scales. Screw them in their shiney metal ass.

214lbs today. WTF? How do I put on 10lbs in 4 weeks on a pretty damn strict cut. I must be bloated and constipated or something from my weekend cheat.

Anyways, 50 minutes cardio while waiting for my damn cars A/C to get fixed. Sweating rocks.

Unreal
08-16-2005, 07:06 PM
8/16/05
Woot woot, Good day

Dumb Bell Shoulder Press
10x45 Warmup
3x8x55

Lat Raises
3x8x25

Upright rows
3x8x90

Shrugs
1x8x230
2x8x250

Miltary Press
2x5x140

30 Minutes Cardio

Unreal
08-18-2005, 12:14 AM
8/17/05
Back/Bicep

Barbell Rows
45x10 Warmup
3x8x155

Lat pulldowns
2x8x150
1x8x165
1x5x165

Cable Rows
3x8x165

Bicep Curl machine (benchs too busy)
8x140
2x8x145

Cable Bicep Curls
2x6x70

Abs
3x10x170

Torso Rotation
2x8x110

10 Minute Fast Incline Walk on Treadmill

Unreal
08-18-2005, 09:52 AM
Someone answer me this. On my back exercises, my grip always fails before my back. Any specific way to increase grip? I've never used gloves or straps or anything. Something to look into, or will my grip just get better slowly.

Unreal
08-19-2005, 11:08 AM
Chest, Triceps
8/19/05

DB Flat Bench
10x45
8x60
8x60
8x65

Incline DB press
3x8x60

Close Grip Bench
2x10x80

Dips
3x8x230

Tricep Pulldowns
10x100
10x120
8x140

Machine Flys
8x200
8x205
8x210

30 Minute Elliptical 3/10 Interval Split

Diet been good all week. Woot woot.

Unreal
08-20-2005, 02:13 PM
8/20/05
Legs

Squats
10x45 Warmup
2x8x175
6x185

Seated Calf Press
3x10x450

SLDL
8x90
2x8x110

Hamstring Curl
3x8x175

Leg Press
8x180
2x8x270

25 minute light "active recovery" on elliptical

Calves and hammys are currently twitching. Did my goal of hitting 185 on squats. Woot woot.

Unreal
08-22-2005, 08:33 AM
8/21/05

20 Minutes of HIIT. 1 lap around track walking then 2 sprinting. Repeat 5-6 times till my stomach was churning and I felt like I was going to spew. Legs are sore.

Canadian Crippler
08-22-2005, 08:59 AM
Unreal #1 man.

Unreal
08-23-2005, 08:36 AM
8/22/05
Shoulder/Delts

3x8x55 DB Shoulder Press

3x8x90 Upright Row

2x8x230 Shrug
8x260 Shrug

Lat Raises
3x8x25

20 Minute Elliptical, and some Racket Ball

Unreal
08-24-2005, 08:33 AM
8/23/05
Back/Biceps

Barbell Row
2x8x155
1x8x175

DeadLifts (first time, trying for form)
2x8x135

Lat Pulldowns
3x8x165
1x5x180

EZ bar curls
3x8x70

Cable Concentration Curl
3x8x80

15 Minutes Cardio, Felt like crap. Hadn't eaten in 6 hours. Still adjusting to school schedule, and didn't bring enough food and stuff to school.

Note, move back day and shoulder day away. Heavy shrugs day before back seem to affect my back lifts.

Unreal
08-25-2005, 01:13 PM
8/24/05
Chest/Tri

Flat DB Bench
3x8x65

Incline DB Bench
3x8x60

Body Weight Free Dips
3x6xBW (OMG, these killed me, usually do a machine but new gym doesn't have a dip machine)

Overhead Tricep Press
3x8x55

Tricep Cable Pulls
3x8x120

15 Minutes Cardio

Unreal
08-26-2005, 08:14 AM
Felt like crap past few days. Just sore/weak/tired. So a cheat day was in order. 16oz sirloin, sweet potato, bowl of chili, rolls, peanuts, and a huge icecream for dinner. Felt refreshed, revitalized, and satisfied after dinner.

Skipped morning prebreakfast cardio this morning, saving my energy for HEAVY leg day this afternoon. Going to try to do all new maxes on all my leg stuff after reloading on all the sugar/carbs/fat/cals.

Down to 202lbs. Hip bones pronounced. Summer cut of ~20lbs is good, now maybe another 5-10lbs to go. Just alittle flab left around abs. New pictures coming sooner or later.

Unreal
08-26-2005, 02:54 PM
8/26/05

Legs
Squats

8x185
7x185
3x205
7x185

Leg Curls
3x8x185

Calf Press
3x10x480

SLDL
2x8x120

Had to get going, so no cardio, and school gym sucks. Had to wait forever while people curled in the squats racks, then they wanted to work in their squat sets of 65lb 1/2 squats between my sets.

Unreal
08-27-2005, 01:31 PM
8/27/05

Back/Bi

Barbell row
8x155
2x8x175

Lat Pull Downs
2x8x165
5x180

Seated row
3x5x180

EZ bar Curl
3x8x75

Abs
30 Minute Cardio

Came home, ate a 18oz steak. So tasty.

Unreal
08-28-2005, 05:34 PM
8/28/05

35 Minutes Cardio

Ate a whole chicken for lunch. Soooo tasty.

Unreal
08-29-2005, 01:55 PM
8/29/05

DB Shoulder Press
10x45 warmup
3x8x55

Lat Raises
3x10x25

Upright row
2x8x90
8x100

Barbell Shrug
3x8x185

25 Minutes 4/10 Split Elliptical

Need to get diet back in line. Past few days has been a **** hole for diet. Sweet tomato buffet last night. Ate till I was ready to spew. Besides 1 cookie was "clean". Had 3-4 sweet potatoes, 2-3 bowls of chili, 2-3 bowls of cottage cheese, huge salad.

Unreal
08-31-2005, 07:01 PM
8/31/05

DB Flat Bench
3x8x65

DB Incline Bench
3x8x60

Dips
3x8x230

Machine Flys
3x8x205

Machine Tricep Extension
3x8x140

Abs

20 Minute cardio

Unreal
09-02-2005, 10:30 PM
I'm stupid. I feel like I'm going to die. So much food I don't know what to do. So basically I barely ate M-Thursday. By the end of the day Thursday I felt useless. I could barely move. My energy levels were tanked. Friday morning I had a bowl of oatmeal. I hadn't had carbs all week. I did legs Thursday night, and felt like crap. Could barely squat.

So Friday coming home from school, feeling like ****, I stop at the bagel shop across the street and get 6 bagels with a tub of cream cheese. Eat all 6, along with all the cream cheese, about 8oz of turkey, 1/4 cup of peanut butter. Wasn't full so I add a cup of oats and 2-3 scoops of protein. I'm now full.

2-3 hours later, had a bowl of pad thai noodles from some noodle place. Went to the bathroom there and had to sit in a stall with my shirt off just sweating trying not to die.

2-3 hours later stopped at Miss Fields in the mall and had 3 cookies. Yummy, carbs.

2-3 hours later went out and had sushi. Ate about 2 rolls and I'm done. Sitting here ready to explode. I look pregnant. Calories for the day must be an insane ammount. The tub of cream cheese was 770 cals, and 6 large bagels was ~1800, and the oats was ~1200. Add the turkey, peanut butter, and other crap and before 2 I was easily near 5000 cals.

OMG, atleast my backwork tommorow should be intense.

Unreal
09-03-2005, 06:08 PM
9/3/05

Deadlifts
8x135
8x155
6x175

Barbell Rows
3x6x175

Ahhhhhh, tweaked my back on the last barbell row. Lower right side of my back is all tight now. Alittle sore. Not sure what happened.

Lat pull downs
8x165
2x6x180

EZ Bar Curl
3x6x85

20 Minute Elliptical

Back sore. Hope I didn't hurt myself.

Unreal
09-04-2005, 06:03 PM
9/04/05

Bench Press
8x135
2x5x185

Dumbbell Incline
8x60
8x65
5x70

Bodyweight Dips
3x6xBW

Tricep Pulldowns
3x8x180

DB Shoulder Press
2x8x55

Lat Raises
3x10x25

Upright Row
3x8x90

MM
09-04-2005, 06:48 PM
Good workouts in here; you've made some great progress.

Unreal
09-04-2005, 07:37 PM
I'm at a crossroad. Not sure if I want to continue my cut, or just go on a bulk and get my lifts where I want.

Progress has been from the great support from this site. Squatting, lifting hard, rest, eating right has made a world of difference.

Unreal
09-05-2005, 11:49 AM
9/5/05
20 Minute HIIT
Ugh

So I was chillin the hottub with some friends last night, sore as hell from the days workout. They are all telling me to shave my chest, cause I'm all hairy and stuff. So I did that this morning. Now I look all gay. I'm as white as a ghost, and I don't like it at all.

Went to claim jumper for dinner. Huge chicken thing, and a freaking massive desert. Back on track starting manana. Only alittle bit left to go, time to get hardcore and stick too it. I think 4 days of eating like a pig is enough to reset my metabolism and get back on my cutting plan.

Unreal
09-08-2005, 01:05 PM
9/6/05
30 Minute Cardio
2300 Cals

9/7/05
Leg Day

Squats
10x45
10x135
7x185 (back wasn't feeling good from last weeks back injury, so stopped here on free weight squats)

Machine Hack Squats
3x8x180

Calf Press
3x12x450

Leg Curls
3x8x180

Leg Press
3x8x270

20 Minute Cardio
2400ish Cals, 240g protein

Unreal
09-10-2005, 11:30 AM
9/10/05

Back still sore when I woke up, but 10x better. Today is chest day.
Flat Barbell Bench
10x135
8x155
7x175

Incline DB press
3x8x60

Bodyweight Dips
3x6

Cable Tri Pulldown
3x8x140

Machine Flys
2x8x200
8x210

Ab Crunch Machine
10x175
12x175
7x185

25 Minute Elliptical
5 Minute Treadmill Incline Walk

Unreal
09-12-2005, 06:09 PM
9/11/05

30 Minute Cardio
2400 Cals

9/12/05

DB Shoulder Press
3x8x55

Lat Raises
2x8x25
8x30

Upright Rows
3x8x90

Machine Standing Shrugs
3x10x250

25 Minute Elliptical Cardio
10 Minute Incline Walk

Unreal
09-13-2005, 07:45 PM
9/14/05

Leg
Squats
8x155
2x8x175
5x195

Deadlift
2x8x135

My left hand had a sharp pain in it. I couldn't hold onto the bar so stopped. Never happened before. Strange. Still recovering from hurting my back so went light and just made sure form was on.

Leg Curl
3x8x185

Leg Press
3x8x270

Standing Calf Raise
3x10x300lbs

30 Minute Elliptical
Fitday Cals Fat Carbs Protein
Totals 4402 183 300 418

Unreal
09-16-2005, 05:51 PM
9/16/05
Back Day
Barbell row
2x8x155
8x175

Lat Pull Downs
8x165
2x8x180

Cable Seated Row
3x6x180

Chins
2x8

Bicep Curl
3x8x70

Concentration Cable Curl
3x6x90

30 Minute Cardio

Unreal
09-17-2005, 02:15 PM
9/17/05
Chest/Tri

Barbell Bench
8x155

DB Bench
2x8x70

Incline DB
3x8x60

Body Weight Dips
3x6

Cable Tris
3x8x130

Machine Flies
3x8x205

30 Minute Cardio

Unreal
09-19-2005, 04:43 PM
9/19/05

DB Shoulder Press
8x50 Warmup
3x8x60

Lat Raises
3x10x25

Upright Row
3x8x90

Shrugs
3x8x250

30 Minute Cardio

Unreal
09-20-2005, 10:04 PM
9/20/05
Legs

Squats
10x45
10x135
8x185
6x205
5x205

Deads
3x10x155

Leg Curls
3x10x190

Standing Calf
3x10x315

Leg Press
2x8x270
8x320

10 Minute Elliptical

Unreal
09-25-2005, 03:49 PM
9/25/04

DB Shoulder Press
2x8x55
8x60

Lat Raises
3x10x25

Upright Rows
2x8x90
8x100

BB Military Press
3x8x95

Reverse Flys, machine
3x8x115

30 Minute Cardio

Unreal
09-26-2005, 09:03 PM
8/26/05
Legs

Squats
2x8x185
8x205

Deads
2x8x155
8x175

Standing Calf
3x10x350

Leg Curls
2x8x190
8x195

Leg Press
8x270
2x8x360

20 Minute Incline walk

OMG, best leg day yet. Repped 205 fairly easily. Lower back is tight, so didn't want to push it too hard. Switched to a mixed grip for deadlift, and that solved the left hand pain. Deads are coming along nicely. Moving up in weight weekly. Still taking it slow. Only had 1/2 cup oats and scoop of whey at 6 in the morning, and worked out at 11:30, so seeing how food was lacking, I'm happy with the workout. My squat and dead are going up, yet I'm cutting nicely.

After stretching I noticed some sick vascularity on my legs. Never seen that before. Nice veins running all the way from my ankles through my calves.

Unreal
09-29-2005, 12:58 PM
9/29/05

DB Bench
8x60
8x65
6x70

Incline DB
2x8x65
6x65

Machine Dips
3x8x230

Cable Tricep Pulldowns
8x130
8x140
6x140

Machine Flies
2x8x220
6x220

Ab Machine
2x10x185
8x195

Torso Twist
2x8x130

30 Minute Cardio

Unreal
10-02-2005, 11:18 AM
10/2/05

Leg Day
Squats
10x45
10x135
8x185
4x225 WOOT WOOT, 2 plates

Leg Curls
10x195
8x200
8x205

Leg Press
2x8x360
8x450

Calf Press
2x12x450
12x540
12x630
12x720
14x810

SLDL
8x90
8x100

30 Minute elliptical
10 Minute Incline walk

Ran out of plates on calf press machine. Figured I would see how much I could do since I have adnormally large calves. 9pps was cake. I ran out of plates and already had over 60 reps so I figured next time I'll see what I can max out at.

Hammies were sore. Deadlifted Friday so on back day, so they weren't fully rested. Overall a good leg day.

Unreal
10-04-2005, 08:33 PM
10/4/05

Flat BB
10x135
8x155
6x175

DB Inclune
8x60
2x8x65

Dip
8x230
2x8x250

Cable Tri Pulldowns
3x8x130

Ab Machine
3x10x200

Fly Machine
3x8x205

30 Minute Cardio

Nothng special. Trying to up the flat bench. Going heavier. Going to add a 2nd chest day during the week.

Unreal
10-05-2005, 04:02 PM
10/5/05
Back
Barbell Row
10x135
2x8x155

Cable Row
3x8x180

Lat Pull Downs
2x8x180
3x180

Superset assisted chins between lat pulldowns
2x10

EZ barcurl
3x8x75

Hammer Curl
2x10x25

DB Rows (first time ever)
8x50
8x65

Shrug, machine
3x8x3PPS

Don't normally do 2 curls, but going to start. Maybe incorporate DB rows into my routine. Moved shrugs to back day. Going to make shoulder day more of a chest day to hit chest more often since its lagging bad.

Unreal
10-07-2005, 05:14 PM
Chest/Shoulder
Flat Bench
10x135
8x155
6x175
4x185
1x205

DB Shoulder Press
2x8x55

Lat Raises
2x10x25

Upright row
3x8x90

Reverse Flys
2x10x20

Ugh. Needed food bad.

Unreal
10-08-2005, 09:58 PM
10/8/05

Legs.
Squats
10x135
8x155
8x185
6x205

SLDL
8x135
8x155
8x175

Leg Curl Machine
3x8x????

Incline Leg Press
10x3PPS
10x4PPS
6x5PPS

Calves
10x8pps
10x9pps

Ate a **** ton of food. First time leg day didn't kill me. Makes a big difference going in with 3k cals in the morning compared to 250.

Unreal
10-10-2005, 07:02 PM
10/10/05
Chest

BB Flat Bench
8x145
8x155
6x175

DB Incline
8x60
2x8x65

Seated Dips
3x8x230

Tricep Pulldowns
3x8x130

Machine Flys
3x8x205

Abs
30 Minute Cardio

Unreal
10-11-2005, 10:48 PM
10/11/05
Back
Barbell Rows
8x135
2x8x155

DB rows
2x8x70

Lat Pulldowns
3x8x165

Cable Rows
2x6x165 slow and steady, 3 second hold

Bicep EZ bar
3x8x75

Bicep Hammer
2x8x30

****ty workout. Was starving, but it was workout on empty stomach or not at all.

Mudd
10-13-2005, 01:35 PM
I found this picture of you from 2003 that should show a little more of a "before" picture.

http://members.cox.net/kwiddows/DSC00060.JPG

Unreal
10-13-2005, 10:35 PM
Hot.

Shoulder Day

DB Shoulder Press
8x55
2x8x60

Lat Raises
2x8x25
8x30

Arnolds
2x8x30

Upright Rows
8x90
2x8x100

Rear Flys Machine
3x8x130

30 Minute Elliptical/10Minute HIIT threadmill

Unreal
10-14-2005, 03:10 PM
Legs
10/14/05

Squats
Barx10
8x155
2x6x205

Deads
8x155
6x175
6x195
6x205

Laying Down Leg Curl Machine
3x7x135

45 Leg Press
3x7x4pps

45 Calf Press
2x12x9pps

Ab Crunch Machine
3x10x185

Deads coming up nicely. Didn't even feel heavy. Diet on for 5 days. Feeling decent.

Unreal
10-15-2005, 03:26 PM
10/15/05

Flat Bench
8x135
8x155
6x165
4x185

Decline Barbell bench
8x155
6x165
4x175

BW dips
3x5/6

Skull Crushers/supersetted with close grip bench
3x8x70
superset 3x10x70

Wide Grip Deep Skulls
10x60

Cable Tripulldowns
3x8x????

Unreal
10-18-2005, 04:13 PM
10/18/05
Back

Deads
10x45
8x135
6x185
2x6x225

Barbell Rows
8x155
8x175

Lat Pull Downs supersetted with assisted chins
8x165
7x165
4x165

Cable Row
2x6x180, slow controlled, pause a full contraction

EZ bar curl
3x7x75

Concentration Curls
3x8x35

Abs

Some HIIT. Felt good. Was bleeding from shins/knees from deads. 225 on deads is a new best. Woot woot.

Unreal
10-19-2005, 07:41 PM
10/19/05
Shoulder Day
Barbell Military Press
8x95
2x8x115

Lat Raises
8x25
2x8x30

Upright Rows
2x8x100 (didn't feel good, shoulder has been starting to get sore)

Arnolds
8x30
8x35
8x40

Rear Delt Flys (machine, boooo)
3x8x130

****ty work out. Not sure why. Feel good today. Better then normal. Had a good preworkout meal, plenty of sleep. Just didn't get the juices flowing.

30 Minutes Cardio

Unreal
10-23-2005, 11:59 AM
10/23/05
Legs

Squats
10x45
8x135
2x6x205

SLDLs
10x45
8x135
7x185
7x205
6x225

45 Leg press
2x8x4pps
8x4pps+50

45 Calf Press
Supersetted between leg press
3x10

Seated Calf Press
3x10x6pps single leg at a time

Leg Curls
3x7x175 (was feeling these bad after the heavy SLDLs)

Some cardio/stretching, etc.
Averaged 2450cals/day last week.

Unreal
10-26-2005, 02:23 PM
10/26/05
Back

Deads
8x135
7x185
6x225
6x235

Seated Rows
3x8x185

Lat Pulldowns
3x7x165

EZ bar Curl
3x8x75

Cable Curls
8x70
8x80
6x90

Abs
30 Minute Cardio

Unreal
10-27-2005, 07:50 PM
10/27/05

Chest
Bench
8x135
8x155
6x175
5x175

DB Incline
8x60
2x8x65

Dips
3x7xBW

Tricep Cable Pulldowns
3x8x120

Skull Crushers supersetted with Close grip bench
2x8x60

30 Minutes Cardio

Twan
10-28-2005, 06:10 PM
Got any updated pics?

Unreal
10-29-2005, 07:42 PM
In the pictures section.

10/29/05
Legs

Squats
8x135
7x185
7x205
4x225

SLDL
8x135
8x185
6x235
4x245

Seated Calf Press
3x10x6pps single leg

Leg Curls
3x8x180

45 Leg Press
2x8x4pps
8x4pps+25

Unreal
10-30-2005, 11:23 AM
10/30/05

DB shoulder press
8x45
8x60
2x6x65

Lat Raises
10x25
2x8x30

Upright Rows
3x8x100

Arnolds Supersetted with Front Raises (25lb)
8x45 (x10)
8x50 (X8)

Shrugs
3x8x3pps

30 Minute Cardio
Abs

Unreal
11-01-2005, 09:20 PM
11/1/05

Deads
6x135
6x185
4x235
4x255
3x275 (new best)

Barbell Rows, slow reps, pause as top
6x135
6x155
6x175

Lat Pulldowns
8x165
2x6x180

EZ bar curl
3x6x70 (arms were toasted)

Unreal
11-04-2005, 09:38 AM
Legs
11/4/05
Squats
8x135
6x185
2x6x225
5x245

SLDL
8x135
6x185
5x225
4x245
3x265

Calf Press
3x10x6pps

Leg Curl
3x7x175

45 Leg Press
3x7x5pps

Unreal
11-07-2005, 05:43 PM
11/07/05
Back

Deads
8x135
6x185
5x225
2x5x275
4x275

Barbell Rows
3x7x165

Lat Pulldowns
3x8x165

Curls
3x8x75

Unreal
11-08-2005, 01:15 PM
10/8/05
Chest

Barbell Bench
8x135
7x155
2x6x175
5x185

DB incline
3x8x65

Skullcrushers, supersetted with close grip bench
3x8x70

Dips
BWx8x7x6

Cable Pulldowns
2x8x120

Cardio, 25 minutes

Unreal
11-14-2005, 02:28 PM
10/14/05

Took a few days off, gorged on the diet for 3 days. OMG it felt good. Was getting just worn out. Few days of eating and now I feel good again.

Back Day

Deads
8x135
6x185
6x225
2x5x275
4x295

Lat Pulldowns
3x8x165

Seated Rows, slow, pause at max
2x8x180

Superset of assisted chins

EZ barcurl
3x8x75

DB hammer curls
3x8x30

30 Minutes cardio

Unreal
11-16-2005, 01:46 PM
10/16/05

DB Flat
10x55
3x8x70

Incline DB
3x8x65

Dips
8, 7, 6

Tricep Pulldowns
3x8x140

20 minutes cardio.

Unreal
11-18-2005, 03:08 PM
11/18/05
Legs
Squats
8x135
6x185
3x6x225

SLDL
8x135
6x185
6x225
5x245
5x265

Leg Press
3x5x5pps

Calf Press
3x10x7pps

Leg Curls
3x8x170

Unreal
11-19-2005, 09:37 AM
10/19/05

BB Military Press
8x95 Warmup
2x8x125
8x135

Lat Raises
3x8x30

Bent over reverse flies
3x8x30

Upright rows
3x10x90

Shrugs
3x8x3pps

Threw in some curls since next week will be out of town and no gym access.
3x8x85lbs

30 Minute Cardio

Unreal
11-21-2005, 11:04 AM
10/21/05
Prethanksgiving full body blast

Deads
3x6x275

Squats
3x6x235

Incline DB press
3x8x65

Lat Pulldowns
3x8x165

Military BB press
3x8x115

EZ bar Curls
3x8x85

Dips
3x8xBW

Unreal
11-26-2005, 03:47 PM
Back from Thanksgiving.
Feeling sick. All stuffy.
11/26/05
Chest
DB Flat
8x60 warmup
2x8x70

Incline DB
3x8x65

SkullCrushers/close grip
3x8x70

Ab machine
3x10x180

Dips
3x6xBW

Felt poopy.

Unreal
11-30-2005, 02:40 PM
Feeling better. Busy so workout routine maybe random for next few weeks.

11/30/05

Deads
8x135
6x225
3x5x275

Lat Pulldowns
3x8x165

Cable Rows
2x6x180

EZ bar curl
3x8x85

Cable Curl
2x6x100

Unreal
12-02-2005, 09:28 PM
12/2/05
Shoulders/Delts

DB Shoulder Press
8x50
2x8x60

Lat Raises
3x8x30

Bent over flies
3x8x30

Upright Rows
2x8x100

Arnolds supersetted with front raises
3x10x45/20

Dips
2x8->6

30 Minute Cardio

Unreal
12-04-2005, 09:32 AM
12/4/05 Legs

Squats
10xbar
8x135
8x225
2x6x245

SLDL
10xbar
8x135
2x6x245

Seated Calf Press
3x8x3.5pps

Leg Curl
2x8x190

45 Leg Press
2x8x4pps

Unreal
12-05-2005, 05:39 PM
12/5/05

Chest
DB flat Press
2x70

DB incline
3x8x65

Dips
BWx7-6-5

Skull Crushers/Close grip
3x70

Cardio 30

Unreal
12-07-2005, 11:21 AM
12/7/05
Back
Deads
8x135
6x225
6x275
5x295
3x305

Barbell rows
3x8x155

Lat Pull downs
3x7x165

Straight bar curl
3x5x85

Hammer Curls
2x10x30

30 minute cardio

Unreal
12-08-2005, 11:30 AM
12/8/05
Shoulders

DB Shoulder Press
3x8x60

Lat Raises
3x10x30

Reverse Flys
2x8x30

Upright rows
3x8x100

Shrugs
3x8x3pps

Arnolds supersetted with front raises
2x8x45, 2x10x20

30 Minute cardio

Unreal
12-10-2005, 09:27 AM
12/10/05
Legs
Squats
10x45
8x135
2x6x245

Calf Press
3x8x3pps

SLDL
2x8x18

Back wasn't feeling good. No idea why. Called it a day there.

Unreal
12-11-2005, 06:39 PM
12/11/05
Wierd Day. Woke up, back was TIGHT. Had trouble moving around. All morning back was bugging me. When injured I like to maintain a caloric excess to promote healing. So spent all morning eating. Yesterday was about 700 cals over maintence, and about 300 cals today over. Around 2, my back felt good. Felt good after that, so maybe it was just a kink or something that worked out. So hit the gym to rock the chest.

Flat BB Bench
10x135
8x155
2x8x175

DB Incline
3x8x60

Dips
2x8xBW
6xBW

Cable Tricep Pulldowns (concentrating on form, slow, steady, pause at full down)
3x10x120

Abs

Close Grip Bench
8x95
8x115

Fly Machine
3x8x205

30 minute cardio

Feeling good for now. I bet in an hour one of two things will happen, my back will tighten up and I'll be in pain, or whatever it was is gone and I'll have a nice night.

Now time to study for Finals. JOY!

Unreal
12-13-2005, 01:21 PM
12/13/05

Seated Row
3x8x165

Lat Pull Down
3x8x165

Barbell Row
2x6x155

Hammer Curl
3x7x30

EZ bar curl
2x8x85

Some cardio

Unreal
12-14-2005, 03:09 PM
12/14/05
DB shoulder Press
10x50
2x8x60

Lat Raises
3x10x30

Front Raises
2x10x25

Upright Rows
3x8x100

Dips
3x8xBW

Some Cardio

Unreal
12-17-2005, 01:58 PM
12/17/05
Squat
10xBar
10x135
8x185
7x235
10x135

Calf Press
3x10x3pps

Hamstring Curl
3x8x175

Leg Press
3x7x4pps

Unreal
12-18-2005, 02:47 PM
12/18/05
Incline Bench
8x135
2x8x155

Flat Bench
8x185

Flat DB Bench
8x70
8x65

Dips
3x8xBW

Cable Triceps
3x8x120

Machine Flies
3x8x205

30 Minute cardio

Unreal
12-22-2005, 02:31 PM
Injurys suck. Pinched my sciatic nerve. Barely been able to walk. Took 3 days off, and felt ok, but not 100%. Hit the gym to do back stuff, but stuck with machines and a light workout.

Lat Pulldown
3x8x165

Seated Cable Row
3x8x180

EZ Bar Curl
3x8x75

Assisted Chins
2x8x???

Stupid Curl Machine
2x5x150

Called it a day. No point in injuring myself farther and not being able to work out for weeks.

Unreal
12-23-2005, 03:02 PM
12/23/05

DB shoulder Press
8x45
2x8x60

Lat Raises
3x8x30

Incline DB press
2x8x65

Dips
2x8xBW

Upright Rows
9x90

Squats
2x8x185

Still recovering form pulled nerve. Taking next few days off for holidays. Blah.

Unreal
12-26-2005, 07:06 PM
12/26/05
Flat Bench
10x135
8x155
2x6x175
5x195

Dips
3x8xBW

Incline DB
3x8x60

Tricep Cable Pulldowns
3x8x120

Machine Flys
3x8x210

Felt good. Probably the mass ammounts of food from Christmas. Pinched nerve is feeling better but not all the way gone.

Unreal
12-27-2005, 03:05 PM
12/27/05
Back to deadlifting. Felt good after not doing it for over 2 weeks.

Deads
10x135
6x225
3x6x275

Lat Pulldowns
3x8x165

Seated Cable Rows
2x6x180

EZ bar curls
8x75
8x85

DB Curls
6x35

Some cardio. Deads rocked my world. Feeling good. No sign of pain.

-TIM-
12-28-2005, 09:44 AM
Nice deads. Must feel good to get back on the horse.

Unreal
12-29-2005, 03:18 PM
Thanks Tim.

12/29/05
DB Shoulder Press
8x45
2x8x60

Lat Raises
2x8x30

Bent Over Flies
2x8x30

Upright Rows
2x8x100

Shrugs
3x8x3pps

Incline DB press
2x8x55

Unreal
12-30-2005, 01:59 PM
12/30/05

Squats
10x45
8x135
8x185
2x8x225
6x245

SLDL
10x45
8x135
3x6x245

Calf Press
3x10x3pps

Abs

Leg Press
3x8x4pps

Unreal
01-11-2006, 09:48 AM
Got stuck in New Mexico, but got a new car so all is well.

1-11-06

Flat Bench
10x135
8x155
6x175
8x175

Incline DB
2x8x60
6x65

Skull Crushers supersetted with close grip bench
3x8x70

Dips
2x3xBW (skull crushers killed my tris, could barely do any dips)

Feels good to get back into it. Woot.

Unreal
01-13-2006, 12:51 PM
1-13-06
Legs
Squat
10x135
8x185
2x7x235

SLDL
3x8x185

Calf Press
3x10x3pps

Leg Curls
2x8x175

Unreal
01-14-2006, 07:48 PM
1/14/06
DB shoulder Press
8x45
3x8x60

Side Lat Raise
3x10x30

Bent Over Flys
8x30
2x8x35

Upright rows
3x8x100

Front Raises
2x8x50

Dips
3x8xBW

Cardio

Unreal
01-17-2006, 02:35 PM
1/16/05
Deads
Warmup then
3x6x275

Cable Rows
3x8x180

Lat Pulls Downs
3x8x165

Hammer Curls
3x8x35

Barbell EZ curls
2x6x85

1/17/05
Chest
Warmup then
Flat Bench
3x8x175

DB Incline
3x8x65

Dips
3x8xBW

Cable Tricep Pulldowns
3x10x110

Abs
Cardio

Unreal
01-19-2006, 03:31 PM
1/19/06
Legs
Squats
10x145
10x185
8x235
2x7x255

SLDL
10x135
8x185
2x8x205

Calf Press
3x10x3pps+50 per leg

Hamstring Curl
3x8x180

Leg Press
3x8x3pps+50

Abs, Cardio

Unreal
01-20-2006, 11:35 AM
1/20/06
DB shoulder press
10x45 warmup
2x8x60

Side lat raises
3x10x30

Bent Over Flys
2x10x30

Upright rows
3x10x100

Dips
10xbw
9xbw
8xbw

Unreal
01-22-2006, 11:13 AM
1/22/06

Deads
10x135
8x225
6x275
6x295
5x305 Woot woot, new best

Lat Pull Downs
3x8x165

BB rows
3x8x135 weak sauce, but deads killed me so not bad

2x8x70 EZ bar curl

2x8x35 Hammer Curls

Cardio

Unreal
01-23-2006, 11:39 AM
1/23/06

Flat Bench
10x135
8x155
3x6x185

DB incline
2x8x60
7x65

Dips
2x8xBW

Skull Crushers
3x10x60 super setted with Close grip bench

Machine Flies
2x10x205
8x220

Cardio

Unreal
01-26-2006, 12:12 PM
1/25/06
Legs
Squats
10x135
2x8x225
10x245

SLDL
3x8x225

Calf Press
3x8x3ppsxper leg

1/26/06
DB shoulder press
3x8x60

Lat Raises
3x10x30

BO Flies
3x10x30

Upright Rows
3x10x100

Shrugs on Machine
3x10x3pps

Unreal
01-28-2006, 10:46 AM
1/28/06
Deads
Warmup then
8x225
6x275
5x305
4x305

Lat Pull downs
3x8x165

Tbar Rows
2x8x90

EZ curls
3x8x75

Unreal
01-31-2006, 02:12 PM
1/31/06
Great Day
Squats
45x10
135x10
225x8
245x8
265x8
285x5

SLDL
Warmup then
3x8x225

Calf Press
3x10x3.5pps

Leg Press
3x8x4pps+50

Abs

Unreal
02-01-2006, 05:22 PM
2/1/06
Shoulders/Delts

DB shoulder Press
10x45
3x8x60

Lat Raises
3x10x30

Inverse Flys
3x8x35

Upright Rows
3x10x100

Arnolds supersetted with front lat raises
2x8x50 SS 10x25lb

Some cardio

Unreal
02-03-2006, 10:58 AM
2/3/06
I don't know what the hell is going on, but lifts are just going good recently.

Deads
Warmup
8x275
7x315
6x325

Lat Pulldowns
3x8x180

Seated Rows
3x8x180

EZ bar curl
3x8x85, with 3 sets of negatives on last set

DB hammer curl
2x10x35lb

Unreal
02-06-2006, 02:13 PM
2-6-06
Leg
Squats
Warmup
10x45
10x135
8x225

8x275
6x295
5x315
4x315

THREE PLATES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

SLDL
3x8x225

Calf Press
2x10x4pps

Leg Press
2x8x4pps

Some Rball.

Unreal
02-08-2006, 11:07 AM
2/8/06
DB shoulder Press
3x7x65

Lat Raises
3x10x30

Bent Over flies
3x10x35

Shrugs
3x10x3pps

Front cable raises
3x8x70

galileo
02-12-2006, 07:13 PM
Somedays I wish I was previously fat so I could have insane calves.

JustinF
02-12-2006, 07:17 PM
Just saw your pics in the pics section. Great transformation!!

Unreal
02-14-2006, 12:58 PM
Thanks guys. Some people ask me how to get big calves, and I tell them to get really fat for 20 years then drop 100lbs. They don't seem to want to do it.

Ugh, been sick since last Thursday. Went to gym today just for a 1/2 ass workout just so I don't get too far out of it.

10/14/06
Chest/Tri Day
Bench
10x135
2x8x175

DB Incline
2x8x65

Dips
3x8xBW

Tricep Pulldowns
3x8x120

Machine Flies
2x8x220

Feel like poo. Been low low low cal for past 3 days (1500-1600, <20g carbs). Date for the weekend cancelled. Ugh, hopefully it gets better as the week goes on.

Unreal
02-17-2006, 06:47 PM
2/17/06
Still not feeling 100% but better. Did a random back/bi day to just get some work in.

Tbar Rows
10x135
8x155
8x165

Assisted Chins
2x8x??

Seated Rows
8x160
8x175
6x190

Tbar Rows
2x8x135

EZ bar curl
2x7x75

Hammer DB curls
2x8x35s

Unreal
02-18-2006, 05:52 PM
2/18/06

DB shoulder Press
10x45
3x8x60

Lat Raises
3x8x30

Rear Delt Raises
3x8x35

Arnolds supersetted with front raises
2x8x45/2x6x25

Shrugs
2x8x3pps

Unreal
02-20-2006, 12:43 PM
2/20/06
Chest
BB Flat Bench
10x155
2x8x175

Decline DB
3x8x65

Dips
3x8xBW

Cable Tricep Pulldowns
3x8x130

Machine Flies
3x8x220

DGabe24
02-20-2006, 02:39 PM
Solid workouts, and those deads are really gettin up there :clap: Keep up the good work, and thanks for all the 'on-the-spot' advice when I need it, you're the man. Dont worry about that date, she'll be comin back soon enough for that unreal pimp juice :hump:

Unreal
02-21-2006, 03:36 PM
Thanks dgabe.

First for everything, and today was one of those days. Failed on squats for 1st time ever. Strange feeling.

Squat
10x135
10x225
4x275 (failed on 4th rep)
2x6x275

Deads
10x135
8x225
3x6x295

Calf Press
3x10x3pps per leg

Lat Pulldowns
3x8x165

Hammer Curls
3x8x35

Unreal
02-26-2006, 07:10 PM
2/26/06
Shoulders
DB shoulder press
8x60
8x65
7x70

Lat Raises
3x8x30

Rear Flys
3x8x35

Arnolds supersetted with front lat raises
2x8x50/2x6x25

Shrugs
3x8x3.5pps

Unreal
02-27-2006, 10:59 AM
2/27/06

Deads
8x225
6x275
2x6x295

Tbar Rows
3x8x115

Lat Pulldowns
3x8x165

Curls
3x8x75

Unreal
03-02-2006, 06:13 PM
3/2/06
Feel like crap. 6 hours of sleep for past two days. Hit legs anyways.

Squats
10x135
8x225
2x6x275
6x295

RDLs
2x8x225

Calf Press
3x10x3pps

Leg Curl
3x8x175

Unreal
03-04-2006, 04:05 PM
3/4/06
Decent shoulder day. Finally got a good night sleep. Diet has been **** lately. Maybe clean it up next week. Too much going out, too much alcohol.

DB shoulder Press
10x45 warmup
2x8x60
2x8x65

Side Lat raises
3x10x30

Rear Delt Flies
10x35
2x8x40 felt good, nice and tight

Then I decided to throw some bench work in on shoulder day.
Flat Bench
10x135
2x5x185
3x205

Dips
2x5xBW+25
8xBW

Alittle cardio, and now back to school ****.

Unreal
03-05-2006, 06:58 PM
3/5/06
Deads
10x135
6x225
6x275
2x5x325
3x345 New Best

Lat Pulldowns
2x8x165
8x180

Seated Rows
8x165
2x8x180

DB Hammer Curls
3x8x35

Feel like poop.

Unreal
03-07-2006, 02:29 PM
3/7/06
Chest

Barbell Flat
3x6x175

DB Incline
8x65
8x70
8x75

Dips
3x8xBW

Tricep Pulldowns
10x130
8x150
8x160

Machine Flies
3x8x220

Some Cardio.

Good chest day.

Unreal
03-08-2006, 11:15 AM
3/8/06
Leg Day
Squats
10x135
8x225
3x6x275
5x295
4x315

SLDL
10x135
7x225
6x245

Calfs
3x11x3ppsxLeg

Thats it. Played racquet ball afterwards. Left leg has been bothing me lately. Not sure whats wrong.

Unreal
03-13-2006, 09:27 PM
Had a good back day the other day, but no internet access, so I forgot most of it. Did a new best with deads doing 335x5, then 335x3. Thats all I remember.

8/13/06
Chest
DB Flat
8x50
8x70

DB incline
8x75
7x80
5x80

Dips
8xBW
2x6xBW+25

Cable Tricep Pulls
3x7x140

Machine Flies
8x220
8x235
7x250

Unreal
03-16-2006, 01:04 PM
3/16/06
Shoulders
DB shoulder Press
10x45
9x65
8x70
7x70

Arnies
2x8x45

Lat Raise
3x9x30

Rear delt
10x35
2x8x40

Front Cable Lat Raise
2x8x60

Dips
2x8xBW

Incline Bench
3x8x135

Unreal
03-17-2006, 12:06 PM
3/17/06
Back Day
Deads
10x135
9x225
8x275
7x295
2x5x315

Lat Pulldowns
8x165
2x8x180

Tbar Rows
3x8x125

Ez bar curl
3x8x85

DB hammer Curls
3x8x35s

Abs, cardio. Leg is still nagging me. Not sure what is wrong. Ohh well, good deads, and a strong bicep day which isn't normal. Probably didn't hit the rows hard enough since the curls were so easy.

M.J.H.
03-17-2006, 12:40 PM
Nice deads man! :thumbup:

Unreal
03-21-2006, 07:17 PM
Thanks dude. Deads have been steady on gains. I can't wait till I eat with the point of putting weight on. Been on a perpetual cut.

Leg day was decent yesterday.
3/20/06
Squats
10x135
8x225
2x6x275
6x295
5x315

SLDL
8x225
2x8x245

Hack Squats (first attempt ever)
8x135
8x185

Leg Press
3x8x5pps

Calf press
3x10x10pps

Overall a strong leg day. Squats are showing steady gains. Calves are still adnormal. Feels like my knees/lower back will go out on the calf press before my calves even have an issues. Sucks loading 20 plates just to calf press on the stupid machine, but if I want to stimulate them at all then thats what I gotta do.

John0101
03-21-2006, 10:22 PM
I just read the first page of your journal then skipped all the way to the last page and I must say I am very impressed at your progress, you put a lot of strength in a short amount of time.

Keep it up.

Unreal
03-22-2006, 07:21 AM
Thanks. I'm also impressed that I've been constantly gaining strengh while losing BF. I'm leaner then ever, been on a perpetual cut yet strength keeps going up.

Unreal
03-22-2006, 02:40 PM
3/22/06
DB shoulder press
10x45 Warmup
3x8x65

Side Lat raises
3x10x30

Rear Delt raises
3x10x40

Dips
10xBW
2x8xBW+25

Incline DB
8x65
2x8x70

Some cardio

Unreal
03-23-2006, 03:00 PM
3/32/06
Deads
10x135
8x225
6x275
6x315
5x335
4x335
1x355

Lat Pull downs
3x8x180

Seated Rows
3x8x180

EZ bar curl
3x8x95

Stumprrp
03-23-2006, 04:23 PM
very strong workouts in here, stick with it dude, I also cannot wait to bulk, my arms are freakin tiny probley 15 inches its so weird after having 20 inch lard arms, LOL.

Nosaj
03-24-2006, 03:19 AM
Damn, leg workouts are awesome man. Keep up the good work!

Unreal
03-26-2006, 01:14 PM
Thanks guys. Hit the gym with LittleJake up in Phoenix. It was a lazy leg day. Both of us weren't feeling it. I may hit legs again later this week just to make up for the 1/2 ass leg day.

3/25/06
Squats
10x135
10x225
8x245
2x7x265

Calf Machine thing
4-5 plates, 3 sets of a bunch of reps

Leg Curl Machine
2x10x180
10x195

Chest 3/26/06
DB Flat
10x60
10x70
2x8x75

DB inclune
2x8x70
8x75

Dips
10xBW
2x7xBW+25

Decline Barbell
10x135
8x155
7x175

DB incline flies per LittleJakes Instructions
10x30
2x8x35
Slow, full stretched externsion, pulling elbows together. Felt GOOD.

Machine Flies
10x220
8x235
8x250

7:30 of cardio before I felt like crap. Late night, lots of drinking. Chest is nice and tight.

M.J.H.
03-27-2006, 09:45 AM
Some days your head just isn't into it for some reason. Happens to me from time to time, don't think anything of it. Like you said go hit legs again later this week and tear it up.

Unreal
03-28-2006, 01:53 PM
3/28/06

Deads
10x135
8x225
6x295
3x5x315

Lat Pulldowns
8x165
2x8x180

Assisted Chins
2x8x+110 Biceps scream!

Tbar Row
3x8x125

Ez Bar Curl
8x85
2x7x95

Since my leg day was pussy as stated above, time to squat
10x135
2x10x225 going as deep as I can. Working on depth.

DB Hammer Curls
2x8x40

10 minutes of cardio. Felt dead. Was covered in sweat before I even tried cardio.

Skinny Fat
03-28-2006, 02:51 PM
3pps + on deads and squats... you're an inspiration, man. Keep up the good work!

Unreal
03-28-2006, 02:59 PM
Yah, but not on the same day. :) I've been battling a pinched nerve forever now. Its finally going away. Deads still make me notice it, but each week it goes down.

Thanks for the kind words. I finally feel like I'm making good progress. For the first time I'm looking around and noticing that I'm in better shape then most people at the gym, where when I started I was nothing but the fat man trying to lift the little weights.

Unreal
04-02-2006, 11:45 PM
Went to Utah for a job interview. That place sucks. Should have stayed home and hit the weights. Instead I was fed nothing but **** food.

Got back home. Took a chick out Saturday night. Cooked her dinner. It's so hard to stick to a clean cut diet when trying to go out on dates and deal with women. Cooked some chicken cordon blues, nice walnut/blue cheese salad, lemon herd red potatoes, and chocolate chantilly for desert. Chick loved it and wants more ****ty food later this week. Ahhhh. Only good thing is she is SOOOOOOOO hot I guess I can cheat on the diet if it gets me closer to her. Only problem is she is a youngin. 6 years younger then me. Ohhh did I mention sooooo hot.

Anyways, after eating crap all day, including mexican hotdogs for the first time, hit the gym to try to burn off some fat.

Flat Bench
10x135
10x155
6x185
4x195

Decline Bench
10x155
7x185
3x225

Dips
3x10xBW

Incline DB flies
10x35
2x8x40

Incline DB press
2x6x75

Cable Tricep pulldowns
3x10x150

Rush workout since gym was closing. Tommorow night more wining and dining the young ladies.

Unreal
04-03-2006, 10:37 AM
4/3/06
Legs
Squats
10x135
10x225
3x7x275
5x295

SLDL
10x135
2x7x225

Calf press
3x12x3pps

leg curl
3x8x175

Leg Press
2x10x4pps
2x8x4pps+25

Abs

Unreal
04-03-2006, 01:31 PM
Women suck. Bend over backwards for them and they walk all over you. Seriously about to give up women so I can get back in the weights/diet more seriously. All they do is force me to cheat on my diet, and spend money for nothing. Screw them all.

Unreal
04-05-2006, 11:13 AM
4/5/06
Shoulders
DB shoulder press
10x45
3x8x65s Concentrated on ROM

Side Lat raises
3x10x30

Rear Delt Raises
3x10x40

Upright rows
2x10x100
10x110

Dips
8xBW
2x8xBW+25

Arnolds
2x8x45 supersetted with front lat raises 2x6x25

35 Minutes of elliptical. Need to get serious about diet again and cut down for the summer.

Unreal
04-06-2006, 02:51 PM
4/6/06
Deads
10x135
8x225
2x6x315
5x335
4x335

Lat Pulldowns
8x165
2x8x180

Tbar Rows
3x8x125

EZ bar curls
3x8x85

No cardio, because I only got 3 hours of sleep and feel like poo. Deads felt GOOD for the first time in awhile. I could have done more but was bleeding profusely from my right knee where the bar dragged, and didn't want to make a bloody mess in the gym.

Unreal
04-08-2006, 09:04 PM
4/8/06

BB Flat Bench
10x135
8x155
2x6x175

DB incline
8x70
2x8x75

Dips
3x8xBW

Tricep Pulldowns
3x8x130

DB Incline Flies
3x8x40

10 minutes of cardio.

Unreal
04-09-2006, 03:55 PM
3/9/06
Squats
10x135 ATF
10x225 ATF
3x6x275 parallel
10x225 ATF

SLDL
3x7x225

Calf Press
3x10x3pps+25

Hamstring Curl
3x8x175

Leg Press
2x8x4pps
2x8x4pps+25

Unreal
04-11-2006, 02:26 PM
4/11/06
DB shoulder press
10x45
3x8x65

Lat raises
3x10x30

Rear Delt flies
2x10x40

Dips
10xBW
2x6xBW+25

Upright rows
2x10x100

Incline DB press
2x8x70

Big test Thursday, so tried to get in and out fast.

Unreal
04-12-2006, 10:46 AM
4/12/06
Deads
10x135
10x225
3x6x315

Wasn't feeling good on deads. No idea why. Maybe because I've been sticking to the low cal diet and its starting to affect my lifts.

Lat Pulldowns
8x165
2x8x172.5

Tbar Rows
8x115
2x8x125

EZ bar curls
3x8x85

Shrugs
2x8x2pps right side didnt feel good at all

DB hammer curls
8x35
8x40

Felt like squatting
10x135 ATF
2x8x225 ATF

Unreal
04-14-2006, 09:01 PM
4/14/06
BB Flat Bench
10x135
8x155
7x175

DB Incline
8x70
8x75
7x80
6x80

Dips
10xBW
2x7xBW+25

Incline DB flies
3x9x40

Tricep Rope Pulldowns
2x8x150
6x170

Then 1.5 hours of racquet ball. Lost first game, won second.

Unreal
04-15-2006, 10:57 AM
4/15/06
Squats
10x135
8x225
2x7x275
2x6x295

SLDL
10x135
8x225
7x245
8x225

Tried some static holds at 225. Going to start doing those to build my grip as it sucks right now.

Calf press
3x10x3pps+25

DB hammer curls
10x30
8x35
6x40

Hamstring Curls
8x175
7x190
8x175

Leg Press
10x4pps
2x8x5pps

Abs

Unreal
04-17-2006, 01:38 PM
4/17/06
DB shoulder press
10x50
8x60
8x70
7x70

Side Lat Raises
3x9x30

Rear Delt Raises
2x10x40

Dips
10xBW
2x8xBW+25

Arnolds
2x8x45

Unreal
04-18-2006, 12:35 PM
4/18/06
Deads
10x135
6x225
6x275
2x6x325
5x345

Lat Pulldowns
8x165
8x180
7x180

Tbar Rows
8x125
2x8x135

EZ bar curls
2x8x85

DB hammer curls
2x6x40

Unreal
04-20-2006, 03:17 PM
4/20/06
BB Bench
10x135
8x155
6x175

DB Incline
8x65
8x75
7x80
6x80

Dips
10xBW
2x8xBW+25

Cable Tricep pulldowns
3x8x140

Incline DB flies
3x8x45

Machine Flies
3x8x230

Unreal
04-21-2006, 09:43 PM
4/21/06
Squats
10x135
8x225
2x6x275
5x295
6x275
6x225

SLDL
3x7x225

Calf Press
alot x alot x alot

Leg Curls
3x8x175

Leg Press
8x4pps
2x7x5pps as deep as she will go. Left knee didn't feel good.

Unreal
04-24-2006, 12:22 PM
4/24/06
Deads
10x135
8x225
6x275
5x325
4x325

Don't know what was wrong with my deads, but didn't feel good. Yesterday I played tennis and someone asked if I could do a pullup on the bar at the court. So I tried. Did my first ever pullup in my lift, in fact I did 3. I think that may have worked my back enough to effect my backday the next day.

Lat Pulldowns
8x165
8x180
7x180

Assisted Chins
8x -120
8x -110

Tbar Rows
8x135
8x145
7x145

DB Hammer Curls
8x35
6x40
4x45

DB shrugs
2x8x80

Wanted to try a power clean after watching the video of the crossfit Fran thing, so see if I could do it and what it felt like.

Cleans
5x95

Front Squat/Clean
6x95

Decent workout, not good, not bad. Trying some new stuff.

Unreal
04-26-2006, 12:15 PM
4/26/06
BB Flat Bench
10x135
7x165
6x185
5x205 (new PR)

DB Incline
8x75
8x80
7x80

Dips
8xBW
8xBW+25
6xBW+25

Cable Tricep Pulldowns
3x8x150

Incline Flies
3x8x40

Machine Flies
8x215
8x230
8x245

Weight was 222lbs. Diet is clean for 3 days.

Unreal
04-27-2006, 02:34 PM
4/27/06
Squats
10x135
8x225
3x6x275
6x225

SLDL
10x135
8x225
2x8x245

Calf Press
3x10x3.5pps

Leg Curls
10x175
8x190
8x185

Leg Press
8x4pps
2x8x5pps

Unreal
04-30-2006, 02:32 PM
4/30/06
DB shoulder press
8x45
8x60
2x8x70

Lat Raises
2x8x30

Rear Delt Flies
2x8x40
8x45

Upright rows
2x8x110

Dips
8xBW
2x8xBW+25

Arnolds
8x45
8x50
8x55

Rear delt machine
8x145
2x8x150

Unreal
05-01-2006, 03:16 PM
5/1/06

Deads
10x135
8x225
7x275
2x7x325
4x345
4x355
3x365 new best
1x375 new best

Lat Pulldowns
8x165
2x8x180

Superset of assistend chins
3-4@110ish

Tbar Row
3x8x135

EZ bar curl
8x75
8x85
5x95

DB hammer curls
8x35
8x40
4x45

KevinStarke
05-01-2006, 03:30 PM
Awesome man congrats on the DL PR's.

Unreal
05-01-2006, 04:06 PM
Thanks. My workout buddy has been pushing me. He also hit a new best today. It is good to have someone to tell you to add more weight. I was banging out the lower weights without much effort, so we decided to start adding weight. We spent an hour deadlifting. Felt like a million bucks afterwards.

Unreal
05-03-2006, 12:09 PM
5/3/06
Felt ****ty all day. Ohh well. Did a new best.
BB Flat
8x135
8x155
5x185
2x205
1x215 new best

Dips
2x8xBW

Incline BB
8x135
8x155
5x175
8x155

DB incline
5x80

SkullCrushers
3x8x70

Tricep Cable Pulls
8x140
2x8x150

Unreal
05-03-2006, 10:32 PM
My brother sent me a bunch of pictures from my 21st birthday he found. Damn I was fat.

Unreal
05-04-2006, 12:01 PM
5/4/06

****ty leg day
Squats
8x135
8x225
3x6x275
5x295
2x6x225

SLDL
8x135
8x225
8x245


Calf Press
10x3pps
3x8x3pps+25

Leg Curl
8x175
8x190
5x205

Chins
3x6x+95

Leg Press
2x6x5pps

http://members.cox.net/nvisokey/nick/chickenlegs.JPG

****ty leg picture to show my sad legs.

-TIM-
05-04-2006, 03:36 PM
My brother sent me a bunch of pictures from my 21st birthday he found. Damn I was fat.It looks like you got a bad whiff of something. And you don't look fat in that. ****, I feel like I'm talking to a woman. Haha.

Great looking workouts unreal. You're moving some good numbers.

Unreal
05-04-2006, 04:20 PM
I believe I just downed a shot of cheap tequila.


Don't look fat? Damn I think I look like a porker.

http://members.cox.net/nvisokey/nick/Fatty2.JPG

Unreal
05-07-2006, 08:55 AM
5/7/06
Good Shoulder Day

DB shoulder Press
8x45
8x60
2x8x70

Side Lat Raises
3x8x30

BO Flies
2x8x45

Upright Rows
8x100
8x110

Dips
8xBW
7xBW+25
7xBW+35
8xBW

Arnolds
8x50
6x55

20 Minutes Crazy Pace Elliptical

Cheat day on diet. ~4000 cals. Weekly average 2750 cals, 95g fat, 227 carbs, 250 protein.

Unreal
05-08-2006, 01:14 PM
5/8/06
Deads
8x135
8x225
6x275
3x5x325
4x345

Lat Pulldowns
8x165
7x180
8x180
6x180 (damn grip on left hand)

Tbar Rows
3x8x3 plates

EZ bar curls
3x8x85

DB Hammer Curls
1x7x40

Assisted Chins
2x6x+110 palms facing out
7x+110 palms facing in

Unreal
05-09-2006, 12:39 AM
http://members.cox.net/nvisokey/nick/me.JPG

Recent photo. Mmmmm veins.

Unreal
05-10-2006, 12:45 PM
5/10/06
BB Flat bench
8x135
7x155
2x5x175

DB Incline
8x70
8x80
7x80

Dips
3x8xBW

Cable Rope Tricep things
3x8x140

DB incline flies
2x8x45

Machines flies
3x8x230

Right shoulder wasn't feeling good.

Unreal
05-14-2006, 02:46 PM
5/14/06

BB Military Press
8x95
8x115

DB Shoulder Press
2x8x70

Side Lat Raises
2x8x30

Rear Delt Flies
8x40
8x45

Dips
3x10xBW

Arnolds
8x50
7x55

****ty day. Graduation parties and lack of sleep. Diet has been pure **** for 3 days.

Unreal
05-16-2006, 10:22 PM
5/16/06

In utah. Found a gym down the street. Got a free pass. It sucked. Place is all posh but for a workout it blows. Plus it is $70 a month. I think I was the oldest person there, and by far the biggest person, which sucked balls. It was like a highschool hangout.

Anyways, ****ty equipment, ****ty workout.

Deads
8x135
8x225
6x275
2x5x325

Lat Pulldowns
3x8x165

Then assorted random back and bi ****. Couldn't find 1/2 the stuff I like to do. I hope the 24 hour fitness or Golds I hit tommorow is better.

Unreal
05-20-2006, 02:58 PM
Did some random stuff all week. Just got back into Tucson so I'll be back on the routine for a few days before heading up to Utah.

Unreal
05-22-2006, 09:54 AM
5/22/06
Shoulder Stuff

DB Shoulder Press
10x45
8x60
2x8x65

Side Lat raises
3x10x30

Rear Delt Raises
8x40
2x8x45

Upright rows
2x10x100

Dips
8xBW
3x8xBW+25

Arnolds
2x8x45

Abs

Unreal
05-28-2006, 02:28 PM
Just got back in town. Bought a bike. Work out routine will be hectic till I settle in Utah this weekend.

Unreal
05-28-2006, 07:36 PM
5/28/06
Chest
BB Flat Bench
8x135
8x155
2x6x175
5x175

DB incline
3x8x75

Dips
3x8xbw

Tricep Pulldowns
3x8x150

Machine Flies
3x8x230

KevinStarke
05-28-2006, 07:42 PM
Nice pressing man.

DGabe24
05-28-2006, 10:33 PM
Good job on the bench, keep up the good work Unreal. Hopefully you wont lose any of your drive through all the moving around, and then once you are settled in you can really go to town on the weights.

Unreal
06-01-2006, 08:35 PM
Thanks guys. Just got to my place in Utah. Unpacked for about 3 hours, then rode the bike to the gym. Decent workout, but it just isn't the same old gym I'm use to. Ohh well.

6/1/06
Deads
8x175
6x235
5x325
2x5x345

Assisted Chins
8x+80
7x+70
6x+60
5x+50

Seated rows
8x150
8x160
8x170

DB Hammer Curls
2x6x45

T bar rows
8x135
8x155

Trying to get use to new gym. Deads felt good. Bad idea to ride sport bike on back day. Sucked riding home.

fhornhead
06-02-2006, 05:14 AM
good luck in Utah and stay focused. Moving and a new job can throw a you a curve before you realize what happened. Actually sounds exciting though. A new place where no one knows you? wow! Just hope the job doesn't suck for you. That can ruin a new move straight away. rock on! peace.

Unreal
06-02-2006, 08:09 AM
6/2/06

DB should press
8x55
8x60
2x8x65

Lat Raises
3x8x30

Rear Delt Raise
2x8x45

Dips
3x8xBW

Upright rows
8x95
2x8x105

Incline DB press
2x8x65

Unreal
06-04-2006, 11:42 AM
6/4/06

Going to start tracking weight. Goal right now is to cut down to 199.9 then start a bulk.

Weight today 209.1

Squats
10x135
8x225
6x245
2x6x265

SLDL
10x135
7x225
2x6x245

Calf Press
3x10x alot

Leg Press Machine thing
3x8x280

Leg Curl
3x8x180

Trying to figure new gym out. First leg day there. Squat rack is in the middle with no mirrors or anything. Couldn't see depth but I know I was going low because my ass feels like it was pounded by an ape.

Unreal
06-05-2006, 06:18 PM
6/5/06

Flat BB Bench
10x135
8x155
3x4x185

DB incline
8x60
2x8x70

Dips
3x8xbw

Incline Flies
2x8x40

Machine Flies
3x8x195

Unreal
06-07-2006, 06:35 AM
6/7/06

Couldn't sleep.
208.4lbs morning weight

Ate 1/2 cup oats/scoop of whey and hit the gym at 5 in the morning. The hot chick at the gym works 5-11 and I hadn't seen her since Friday since I started work. She told me to come see her Friday so I did. ****ty workout, but lack of sleep and food is probably why. She told me to come back and see her tommorow so I guess I have to. Damn women.

Deads
8x225
6x275
2x5x315
4x335

Assisted Chins
8x+60
7x+50
6x+50

T bar Rows
2x8x3 plates

Lat Pulldowns
2x8x??? marks worn off

DB hammer curls
2x6x40

Seated Rows
2x6x165

Unreal
06-08-2006, 07:35 PM
6/8/06
DB shoulder press
8x45
2x8x65
8x70

Side lat Raise
2x8x35

Rear Delt Raise
2x8x45

Dips
3x8xBW

Upright Row
2x8x105

Abs

Unreal
06-10-2006, 01:28 PM
6/10/06

Squats
8x45
8x135
6x225
3x6x275
6x225

SLDL
8x135
6x225
2x5x245

Calf Press
Leg Curls
Leg Press

Felt weak. I don't know what it is about Utah but all my lifts suck here.

Unreal
06-11-2006, 10:11 AM
6/11/06

BB Flat
8x135
6x155
3x5x175

DB Incline
8x65
8x70
8x75

Dips
3x8xBW

Cable Tricep Pulldowns
8x140
8x150
8x160
8x170

Machine Flies
8x175
8x190
8x205

Unreal
06-14-2006, 09:56 AM
6/13/06
Back day
****ty. Didn't deadlift ****. Had trouble getting 325 up for single reps. No idea whats going on.

6/14/06
DB shoulder Press
10x55
8x65
2x8x70

Side Lat Raises
3x10x30

Rear Delt Raises
2x8x45 back sore from yesterday, being bent over hurt

Dips
3x10xBW Easier then normal

Upright rows
2x8x90

Arnolds
2x8x45

Unreal
06-15-2006, 09:56 PM
6/15/06

Went and worked out with Smalls. Suppost to be a day off but hit chest and alittle back. Was repping 185 on bench and did 4 pullups, which is by far the best I've ever done.

Unreal
06-17-2006, 09:33 AM
6/17/06

Did legs. Almost no sleep. Could barely squat 265.Just hit some machines and went home. Blah.

Unreal
06-18-2006, 10:32 AM
6/18/06

DB shoulder press
10x50
8x60
2x8x65

Lat Raises
2x8x35

Rear Delt Raises
8x35
2x8x45

Standing Mili
3x6x95

Dips
3x10xBW

Abs

Unreal
06-20-2006, 10:18 AM
6/20/06

Deads
8x225
5x295
5x315
5x335
1x355

Chins
2x4xBW
Assited Chins
8xBW+50

Tbar Rows
8x3 plates
2x8x3P+10

Hammer Curls
8x40
8x45

Seated Cable Rows
8x160
8x170
8x180

Unreal
06-21-2006, 10:04 AM
6/21/06

BB Bench
10xbar
10x135
8x155
2x5x185

DB incline
10x65
2x8x75
6x75

Dips
10xBW
2x8xBW+20
8xBW

Cable Tricep Pulls
8x140
2x8x150

Flat DB flies
2x8x45

Unreal
06-22-2006, 09:05 AM
6/22/06

25 years old today. Blah. Another depressing day.

Squats
10xbar
8x135
8x225
6x245
6x265
6x285
3x285

Leg Curls
10x165
10x180
8x195

calf press
3x10xalot

Built
06-22-2006, 11:14 AM
25 is a great year! A quarter of a century, hell - you're almost HUMAN!

:kiss:

Happy birthday, hunny.

:)

Unreal
06-25-2006, 06:04 PM
Thanks cutie.

Went and worked out again with Smalls. OMG, my legs are still twitching. Went down on the weight, but depth and stuff was good. Did 3 sets at 225 and a 2 or 3 sets at 245. Getting my squat form down. My quads are still aching. Thanks smalls.

smalls
06-26-2006, 02:04 AM
Anytime bro. We will defenatly have to hit legs some more. There are a bunch of threads that i've read in the past that should help with depth and flexibility issues more than I could, but as with anything practice makes perfect.

Good squatting, Good workout, looking forward to the next one.

Unreal
06-26-2006, 09:44 AM
Not sure if I should thank you or curse you because my legs are TRASHED. Suppost to take the hot dancer chick out this afternoon walking around, but that may not happen since I can barely walk.

smalls
06-26-2006, 12:14 PM
LOL, you will be fine and that fact that you will be walking like a duck will be a conversation starter. Have a good one, bro.

Unreal
06-27-2006, 09:32 AM
6/27/06

BB Flat Bench
10xBar
8x135
8x155
4x185
3x185

No one to spot so just took it easy of BB and decided to hit DBs hard.

DB incline
8x65
3x8x75

Need to step up to 80s next time.

Dips
2x8xBW+25 (no dip belt, so hooking a DB with my feet, not working too well because I can't go all the way down without it hitting the ground)
8xBW down deep

Cable Tricep Pulls
8x160
2x8x170

Machine Flies
2x8x195

Abs
3x8x+25 incline

Unreal
06-28-2006, 10:19 AM
6/28/06

Back day. 5 hours of sleep. ****ty workout

Deads
10x135
8x225
6x275
2x5x325
1x325
2x325

Felt like I was going to pass out.

Chins
8xBW+50
6xBW+40
3xBW

Lat Pulldowns
2x8x180

Tbar Rows
2x8x3 plates

DB Hammer Curls
2x7x45

Unreal
06-30-2006, 09:52 AM
6/30/06
DB shoulder press
12x55
2x8x65
8x75
6x75

Lat Raise
8x30
8x35

Rear Delt Raise
2x8x45

Dips
2x8xBW+30
8xBW

Standing BB Mili
2x6x95 (trying to start standing work into routine)

Chins
2x4xBW

Eszekial
06-30-2006, 10:25 AM
How did the date with the hot dancer chick turn out?

Unreal
07-01-2006, 12:34 PM
Awesome. Landed up with two good night kisses. She left her phone in my car so I had to go back and drop it off, and get some seconds :) Coming from a fatty that didn't ever get any action till 2 weeks ago, to where I am now this is a big accomplishment for me.

Leg day
Squats
10xbar
10x135
2x8x225
2x8x245 alot easier then last week
2x6x265 woot, good form

SLDL
10x135
2x6x225

Wasn't feel SLDLs today. Ohh well, good squat day, bad DL day, **** happens.

Since I'm going out of town for 3-4 days added some other junk in on leg day

Chins
2x8xBW+40 Palms out
2x8XBW+40 Palms in

DB Hammers
8x35
7x45

Calf Press
alot X alot X alot

Yesterday I hoped on a elliptical and two minutes in my calves tightened up bad. Intense pain, and could barely stand. Afterwards I drove to the store, got 2 bananas, and some potassium supplement. I don't think I was getting enough.

Leg Press
2x8x4pps

Leg Curl
8x180
2x8x195

Off to St. George Utah for the next few days for the Holiday. Everyone have a great one.

Unreal
07-05-2006, 10:18 AM
6/5/06
Went out of town for the holiday. Ate nothing but crap. Came back at got on the scale. 224.1lbs. Left at 208.1. I must be soooo bloated and full of ****. Ohh well, back on track.

BB Flat
10xbar
9x135
8x155
7x175
6x175

DB Incline
8x70
2x8x75

Dips
8xBW
8xBW+30

Tricep Pulldowns
3x8x170

Flies
2x8x195 machine crap

Unreal
07-05-2006, 06:44 PM
Whatcha staring at SCHWAN!!!

http://home.comcast.net/~nvisokey/Goose-Picture-018web.jpg

Natetaco
07-05-2006, 07:16 PM
I hear swan meat has lots of protein in it:thumbup:

Nosaj
07-05-2006, 07:44 PM
Awesome. Landed up with two good night kisses. She left her phone in my car so I had to go back and drop it off, and get some seconds :) Coming from a fatty that didn't ever get any action till 2 weeks ago, to where I am now this is a big accomplishment for me.

Congrats! Big pimpin' ;D

Nice squats/deads. :thumbup:

Unreal
07-07-2006, 05:36 PM
Woot woot, daddy got his dead back.

7/6/06
10x155
8x225
2x5x315
2x5x335

Pumped those out easy. I stopped there because I actually skinned my thumbs on my pants. Instead of skinning my knees with the bar, now my thumbs are getting torn up on my pants.

Chins
3x8xBW+50

Seated Cable Rows
8x160
8x170
8x180

DB hammer
8x40
8x45

Shrugs
10x3pps
8x4pps

Some ab junk. 10 minute of elliptical. Right calf is been wierd past few days, but other then that, felt good.

Unreal
07-08-2006, 09:08 AM
6/8/06

Standing Military Press
10xbar
8x95
2x6x115

Standing stuff so hard. Doh

Seated DB press
8x65

Lat Raises
2x10x30

Upright Row
2x8x110

Dips
3x10xBW

Rear Delt Flies
2x10x45

Unreal
07-10-2006, 06:10 PM
7/10/06
Squats
14xbar
10x135
2x8x225
8x245
6x265
5x265

SLDL
10xBar
2x8x225

Calf Press
3x10x7plates

Leg Curlz
3x8x195

Stupid leg press machine
3 sets, big weight, dumb machine

Incline Abs
10x+25
8x+35
7x+35

Unreal
07-11-2006, 09:03 PM
7/11/06
BB Flat
10x135
9x155
6x175

DB incline
3x8x75

Dips
3x10xBW

Incline Flies
2x8x50

Cable Tricep Pulldowns
3x8x170

Standing military
2x7x95

Unreal
07-13-2006, 06:22 PM
7/13/06
Hamstrings tight all day, didn't know how lifting would go. So here is how it went

Deads
10x135
7x225
6x275
3x5x325

Fairly easy. Pushed it hard last week, and squated my ass off earlier in the week, so didn't want to go crazy.

Seated cable row
10x160
2x8x180

Assisted Chins
2x6x+50

Assisted Pullups
2x6+50

Tbar row
8x3 plates overhand
8x3 plates underhand

DB hammer curls
2x8x45

Abs
3x8x+25 incline crunches

10 minutes cardio

While getting on the ab incline bench, my left calf cramped like a bizzznitch. I have to figure out what is causing this. Supplementing plenty of calcium, sodium, potassium. Only thing I can think of now is magnesium. My multi only has 25% RDV so that could be it.

Unreal
07-15-2006, 10:09 PM
7/15/06

DB Shoulder Press
10x50
2x8x70

Standing Millies
8x95
2x6x105

Lat Raises
10x30
8x35

Rear Delt Raises
2x10x45

Chins
3xBW
Pulls
3xBW

Dips
10xBW
8xBW+30
8xBW

Hammer Curls
2x8x40

Kinda did all upper today since my schedule is all messed up. Just trying to hit the gym when I have a chance.

Unreal
07-16-2006, 01:33 PM
7/16/05

Squats
10xbar
10x135
8x225
8x245
2x6x265

SLDL
10x135
8x225
2x8x245

Calf Press
2x10xalot

Good Mornings
8xBar
8x95
2x8x115

Leg Curl
8x190
8x205
6x220

Abs
2x8x+25

Unreal
07-28-2006, 10:01 AM
7/28/06
Was out of two for almost 2 weeks. Also was fighting a head cold.

DB shoulder Press
10x45
8x60
2x8x65

Alittle weak, but diet and training has been almost nonexistant for past 2 weeks, plus still not 100% over the head cold.

Lat Raises
3x8x30

Rear Delt Flies
8x40
8x45
5x50

Dips
8xBW
7xBW+30
10xBW

Standing Military
3x7x95

Abs

Felt good to get back.

DGabe24
07-28-2006, 10:33 AM
Nice job gettin back, the numbers will catch up in no time, just make sure u dont rush sh1t if ur still not feeling great because it's only going to prolong your complete recovery.

Unreal
07-30-2006, 02:52 PM
Good advice. Took the weekend off and drank alot and barely slept.

7/30/06
Deads
10x135
8x225
6x315
3x5x335

Chins
4x6x+40

Tbar Rows
3x8x3 plates

Cable Seated Rows
3x8x180

DB Hammer Curls
2x8x40

GMs
3x8x115

Abs