View Full Version : Trying for a prison body

Hydro1945

08-24-2005, 11:03 AM

5-7, 153 pounds. Goal is to get to 160 by end of September. Weighed just 130-some a year ago.

Just recently started watching the diet. In my case, I have trouble eating enough. Diet from yesterday goes like this:

Calories: 3049; 31% protein (228 g), 48% carbs (382 g) , 21% fat (69 g)

I think I might need to boost the fat, probably throw on an extra natty PB sandwich. Carbs seem a little high too, but I'm an ectomorph and burn energy like it's going out of style.

Been doing an upper/lower split for the past few months, but going to try WBB1 as it seems more well-rounded and others here have seen good results. Modified a few things on WBB1 (i.e. DB benches instead of barbells, tricep pushdowns instead of skullcrushers), because I work out alone and try to avoid injury.

Today was first day of WBB1:

DB Bench

45x6 (warmup)

65x5

65x4, think I'll just go back down to the 60s next time

Incline DB Bench

45x8

50x8

Dips

2x8

Chin-ups

8 first set

6 second set

Deadlifts

115x6

135x6, went low as I've never really done these, kind of feeling them out, but think I'll add a 10-lbs. plate to each side next time

BB Rows

85x7.5

85x6

DB Shrugs

55x10

Thanks in advance to all for your suggestions. I gotta lot to learn.

TOBART

08-24-2005, 11:36 AM

I'm in the same boat as you, 5'7 142, eatting and lifting huge, trying to get to 170+.

Your lifts look good, nice work on the DB presses esspecially.

I'd suggest sticking with 135lbs deadlifts for a few weeks just to get the form down. When I was learning, I kept adding weight too quick and my form never really developed. I went back down to 135 and did 5 sets of 10 every back day for a month and this really helped my form.

Good luck man!

I agree, stick with 135 on deads for awhile until you'vew got form nailed down. Once you do the weights will fly.

Hydro1945

08-24-2005, 11:03 PM

Thanks, guys. I'll take your advice and stick with 135 for a while.

Diet today, 8-24-05:

2945 cals

33% protein (237 gm)

38% carbs (298 gm)

29% fat (93 g)

Hydro1945

08-26-2005, 01:04 AM

Diet for 8-24-05:

3487 cals

27% protein (229 g)

35% carbs (311 g)

38% fat (147 g)

The high fat could probably be attributed to the Angus burger from BK I had for lunch. But it was either that or go to work hungry.

Weight: holding steady at 153. But 3 pounds seems to be pretty good for a week's time. Next Saturday (in September), I'll check my weight and adjust accordingly.

Hydro1945

08-26-2005, 09:37 AM

Gah, 152 pounds today.

Hydro1945

08-26-2005, 11:10 PM

8/26/05

Leg Day: Used light weights; I did something to my hamstring a few months ago and am easing back.

Squats:

45x10

65x8

65x8

Leg Press:

140x8

140x8

SLDL:

45x8

65x8

65x8

Leg Curl:

40x8

55x8

Seated Calf Raise:

50x10

40x10

40x10

40x10

Diet:

2426 cals

29% protein (176 g)

39% carbs (244 g)

32% fat (86 g)

ROMANMAN

08-26-2005, 11:16 PM

For calfs go realy heavy and low rep. Try atleast 100lbs.

Hydro1945

08-28-2005, 09:15 AM

Thanks Romanman. Maybe I'll bump the reps down to six next time.

Diet, 8/27/05

2889 calories, 29% protein, 43% carbs, 28% fat

Hydro1945

08-28-2005, 08:25 PM

Shoulders/Triceps/Biceps

DB Shoulder Press

35x8

35x8

35x8

35x8

(substituted the DB press for the barbell press; no spotter)

Lateral Raise

12x8

12x8

Dips

1st set: 8

2nd set: 8

Tricep pushdown

40x8

50x8

Barbell Curl

65x8

70x8

DB Hammer Curl

30x10

Hydro1945

08-29-2005, 08:48 PM

Diet, 8/28/05

3228 calories

28% protein (227 g)

43% carbs (353 g)

29% fat (103 g)

Diet, 8/29/05

3336 calories

24% protein (198 g)

47% carbs (380 g)

29% fat (100 g)

The title of your journal gives me a chuckle every time I see it..lol

Hydro1945

08-30-2005, 04:14 PM

Weighed in at 155 pounds, first thing in the morning. I think most of it's just due to me eating more lately, rather than any muscle building, but I figure the muscle part will catch up soon enough. So I got the month of September to throw on 5 pounds.

mrelwooddowd: thanks! My goal is to make people think I'm doing twenty-five to life!

Time to up the intensity during Squats and Deadlifts! You def shouldn't be curling more than you squat.

Looking good in here, keep at it.

debussy

08-30-2005, 05:34 PM

Hey just a suggestion, forget all those small bodybuilder exercises and concentrate on the main compound exercises. Remember all those people in prison don't have that much equipment to work with. Stick with bench, deadlift, squat, overhead press, pull ups, barbell rows, etc. Anyway, good luck turning into a beast!

Hydro1945

08-30-2005, 10:23 PM

Thanks guys!

I tweaked a hamstring and had trouble bearing weight on it a few months ago. I think it's getting better, but I'm just being cautious with it, and I'll up the weights carefully.

debussy, do you think I should add in more sets of the compound exercises (i.e. overhead press) at the expense of the isolations (triceps pressdown, lateral raise, etc)? That makes sense. I don't feel that the smaller movements do much for me anyway. What kind of changes would you recommend?

Hydro1945

08-31-2005, 08:23 PM

Workout from 8-30-05

Chest/Back

DB Bench

45x8 (warm-up)

65x6

65x2 (inexplicably failed on second rep)

55x8 (for pride's sake)

I had planned to use the 60s, but somebody was already using them.

Incline DB Bench

50x8

50x8

Dips

1st set: 8 dips

2nd set: 8 dips

Chin-ups:

1st set: 8

2nd set: 6

Harder than usual, maybe the extra weight has something to do with that

Deadlifts:

135x6

135x6

Still getting the form down

BB Rows:

85x8

85x7

DB Shrugs:

50x10

Maybe try these with a barbell next time to see how it feels.

Hydro1945

09-01-2005, 09:22 PM

9-1-2005

Leg Day

Squats

Barx8

85x8

85x8

Again, easing back into these. Hamstring still feels funny, but it's getting better.

Leg Press

180x8

180x8

SLDL

95x6

115x6

Leg Curl

40x8

55x8

Leg Press Calf Raise

140x6

180x6

Decline Bench Situps

4x10

Diet: 3386 calories

31% protein, 257 g

42% carb, 357 g

28% fat, 102 g

Hydro1945

09-01-2005, 09:43 PM

Also, I've weighed in the past few days at 155 first thing in the morning.

During the day, I've been up around 158. Yay! I have a little more stomach to show for it too, but still pretty happy.

Hydro1945

09-04-2005, 09:13 AM

9-3-05, Shoulders/Tri/Bi

BB Military Press

65x8

75x8

did these in the power rack for the first time.

DB Shoulder Press

35x8

40x8

Dips

1st set: 8

2nd set: 8

BB Curl

75x8

75x7.5

DB Hammer Curl

30x7

Think I'm going to change this day up. Add on another set of military presses next time and go a little heavier.

Hydro1945

09-06-2005, 08:46 PM

Chest/Back: 9/6/2005

DB Bench

60x8

60x8

Incline DB

50x8

50x8

Dips

1st set: 8

2nd set: 8

Chin-ups

1st set: 8

2nd set: 6

Deadlifts

135x8

135x8

BB Row

85x8

95x6.5

BB Shrug

85x8

105x8

Hydro1945

09-08-2005, 11:37 AM

Leg Day, 9-8-05

Squats

95x8

95x8

Leg Press

230x8

270x8

SLDL

135x6

135x6

Leg Curl

40x8

Blah

Calf Raise (on squat machine)

90x6

140x6

Decline Bench situps

12, 12, 10, 10

I'm going to cut out the leg curls and add a set to squats.

debussy

09-08-2005, 02:01 PM

Hey man you are doing great so far. I would cut out the leg curls and add another set to the SLDL. Similarly for the leg press, cut that **** out and add more volume to your squatting. That's just my suggestion though... you're doing fine.

flabbybones

09-08-2005, 06:07 PM

You said you weighted 130ish a year ago. What size dumbells were you benching around that time? Also, what do you suppose your 1RM barbell bench is around now? I'm curious how that compares to your dumbell benches.

Hydro1945

09-08-2005, 10:19 PM

hey flabby, i weighed around 135 when i graduated from college in spring '04. didn't work out at all, and when i started up, pushing the 30 pound dumbbells on bench presses was tough for me. i haven't done a one-rep max on BB, because I work out alone, although i'm curious myself!

thanks for the kind words, debussy. will do.

Hydro1945

09-10-2005, 11:39 PM

Shoulders/Tris/Bis, 9-10-05

Military Press

75x8

85x8

85x6

DB Overhead Press

40x8

40x8

Dips

1st set: 10

2nd set: 10

EZ Bar Curl

65x8

65x6

DB Hammer Curl

30x7

Hydro1945

09-14-2005, 12:15 AM

Chest/Back, 9-13-05

DB Bench

60x8

65x5

Incline DB Bench

55x8

55x7

Dips

1st set: 10

2nd set: 8

Chin-ups

1st set: 8

2nd set: 6

Deadlifts

155x6

155x6

BB Row

85x8

90x7

BB Shrug

105x8

115x8

Hydro1945

09-18-2005, 09:39 PM

Leg Day, 9-17-05

Squats

95x8

95x8

105x8

105x8

SLDL

145x6

145x6

145x6

Calf Raise (using standing calf raise machine)

230x6

230x6

Decline Situps

12, 12, 12, 8

Hydro1945

09-20-2005, 01:23 PM

9-19-2005

Shoulders/Tris/Bis

BB Overhead Press

85x8

85x8

85x8

DB Overhead Press

45x6

45x6

45x6

Dips

8,8

EZ Bar Curl

70x8

70x7

70x5

DB Hammer Curl

30x7

Hydro1945

09-24-2005, 09:20 AM

9-22, Chest/Back

DB Bench

60x8

60x8

60x6

Incline DB Bench

55x8

55x6

Dips

8, 8

Chin-ups

8, 6

Deadlifts

165x8

165x8

BB Row

95x6

95x6

Shrug

125x8

125x8

Hydro1945

09-26-2005, 09:24 AM

Leg Day, 9/25/05

Squats

95x8

95x8

115x8

115x8

Stiff Leg Deadlifts

135x6

155x6

155x6

Calf Raise Machine

250x6

250x6

Decline Bench Sit-Ups

12, 12, 12

Hydro1945

09-29-2005, 04:11 PM

9/27/05, Shoulders/Tri/Bi

BB Military Press

90x8

90x8

90x8

DB Overhead Press

45x6

45x6

45x6

Dips

8, 8

Preacher Curl w/ EZ Bar

65x4

65x2

(Disastrous)

DB Curl on Preacher Bench

20x8

20x8

Hydro1945

10-02-2005, 09:13 PM

9/30/05, Chest, Back

DB Bench

60x8

60x6

60x5

60x5

Dips

8, 8

Chin-ups (changed the grip to palms out + wider, rather than reverse grip)

2, 2, 2, 2 *pathetic!*, but I'm going to try to work on increasing pull-up strength with this grip

Deadlifts

175x6

175x6

*workout cut short; skipped BB Row and Shrugs b/c something came up

Hydro1945

10-02-2005, 09:15 PM

10/2/05, Leg Day

Squat

115x8

115x8

135x8

135x8

Calf Raise Machine

270x6

270x6

Stiff-Leg Deadlift

135x6

135x6

135x6

BB Row (making up for skipping other night)

95x6

95x5

95x4

DB Shrug (making up for skipping other night)

50x8

50x8

50x8

Hydro1945

10-04-2005, 10:19 PM

10/4/05, Shoulders, Tris, Bis

BB Overhead Press

95x8

95x8

95x5

Think I'll work at this weight for a while.

DB Overhead Press

45x5

45x5

45x5

Also will probably work at this weight for a while.

Dips

4, 4

I did the dips a little different this time. I had been flaring my elbows out a lot, so I tried to keep them in and toward the rear. Dips seemed a lot harder.

EZ Bar Preacher Curl

55x8

65x8

DB Preacher Curl

20x8

20x8

Hydro1945

10-09-2005, 10:28 PM

10/9/2005: Chest/Back

DB Bench

60x8

60x5

60x5

55x5

Dips (concentrated on keeping elbows toward the rear)

6, 6

Chin-ups (wide palms out grip)

4, 3, 2 *pathetic!*

Deadlifts

185x5

185x4

*going to bump the weight down to 155 next time. It's a step down in pride, but I could feel my back rounding and bad ass form at 185.

BB Row

95x6

95x5

95x4

DB Shrugs

50x8

55x5

50x4

Hey man, it's looking good in here. Good session yesterday. I like your exercise selection with all of those heavy compound lifts. Keep at it.

Hydro1945

10-16-2005, 11:03 PM

Rex, much appreciated!

10-15-2005, Leg Day

Squat

95x8

95x8

135x8

135x8

Stiff Leg Deadlifts

135x6

135x6

135x6

Calf Raise Machine

300x6

300x6

debussy

10-17-2005, 10:45 AM

The weights been looking consistent and good.... hows the diet too? make sure you eating 1/2 a cow per week.

Hydro1945

10-17-2005, 12:16 PM

thanks, debussy. Diet not looking too good (something of a busy time right now), actually, but I'll definitely try to increase cow consumption.

10-17-05, Shoulders/Tri/Bi

BB Overhead Press

95x8

95x5

95x4

DB Overhead Press

40x8

40x8

40x8

Dips

8, 6

EZ Bar Preacher Curl

55x10

65x8

Hydro1945

10-23-2005, 10:16 PM

Leg Day, 10-23-05

Squat

95x8

135x8

135x8

135x8

Standing Calf Raise Machine

310x6

310x6

310x6

Stiff Leg Deadlift

135x6

135x6

135x6

Nice leg work Hydro. Pretty intense stuff, squatting and DL'ing in the same day. Squats are looking much improved my man! Why so many days between sessions?

Hydro1945

10-24-2005, 10:52 PM

Hey Rex, thanks again!

I follow the WBB routine timing, basically Workout 1 (chest, etc.), day off, Workout 2 (legs), day off, Workout 3 (shoulders, etc.), two days off, then back at Workout 1.

Last week was kind of weird in that I had a bad chest session (tried to workout after a full day of work and no food), could not finish, and decided not to record it. I think that accounts for the gap.

Hydro1945

10-25-2005, 11:33 PM

10-25-05, Shoulders/Tris/Bis

BB Overhead Press

85x8

85x8

85x6

DB Overhead Press

40x6

40x5

35x5 (wtf? just felt a lot weaker today, probably due to bad diet the past few weeks)

Dips

6, 6

EZ Bar Curl

55x8

65x8

That's some strong overhead pressing man!

How long have you been lifting for?

Keep doing what your doing and you'll reach your goals!

Hydro1945

11-04-2005, 08:56 AM

Hey Rex. Lifting for a little over a year. I was reading your journal and you got some crazy rowing strength!

10-28-05, Chest etc.

DB Bench

55x8

55x8

55x6

Dips

7, 8

Chin-ups

10, 7

Deadlift

135x6

135x6

135x6

DB Row

45x6 (too heavy)

40x8

40x8

DB Shrug

45x8

45x8

45x8

Hydro1945

11-04-2005, 08:58 AM

10-31-05, Leg

Squat

95x8

135x8

135x8

135x8

Standing Calf Raise Machine

290x6

290x6

290x6

Stiff Leg Deadlift

135x6

135x6

135x6

Hydro1945

11-04-2005, 09:01 AM

11-2-05, Shoulders, etc.

BB Overhead Press

85x8

85x8

DB Overhead Press

35x8

35x8

35x6

Dips

8, 8

EZ Bar Curl

65x8

55x8

Thanks bro. Nice couple of sessions there. Hows your diet been? Where's your bodyweight at?

Hydro1945

11-07-2005, 12:27 AM

Hey Rex,

Diet's been iffy; it needs to improve. Bodyweight is still just a little over 150. Not exactly what I had in mind, but I look and feel pretty good and I guess that's what matters.

11-6-05, Chest, etc.

DB Bench

45x10

50x8

55x8

60x4

Chin-ups

8, 5, 4

Dips

10, 10

DB Rows

45x8

45x7

45x4

DB Shrugs

45x8

45x8

45x8

On another note, I'm going to get my left knee checked out. When I try to bear weight on it, sometimes I feel a sharp pain there. Also, I get a numb feeling on the lower left leg. So I'm going to get it checked out and going to hold off on leg work until then. Squats and DLs were my fave exercises, though :whiner:

Hydro1945

05-22-2007, 02:25 PM

Decided to start up this blog again. Thankfully, I haven't stopped working out; just stopped updating this blog. Primary reason for stopping: med school! First-year of med school was pretty intense, but not as bad as it's cracked up to be. Surprisingly, I was more than able to fit lifting into the schedule and now it's summer, so there's some free time.

This blog will be a little unusual in that my diet will probably be crappy as long as I'm in school. It's a fact I don't like, but I'll live with. As a med student, I eat what I can when I can, especially when it's time to do rotations. There are days when I'm at school from morning until midnight. Hence, I figure I won't be able to reach full potential, but that's OK.

Anyway, despite the poor diet, I managed to pack on 10 pounds during the past school year. I went from 5-8, 150 to 5-8, 162. Most, if not all, of my lifts went up; I think it was more of a natural progression than anything I did. Although I did make an effort to lift heavier.

Seeing as my last post was a chest workout, that's where I'll pick up.

5-22-2007

DB Chest Press

45s x10 (warmup)

80s x4

80s x5

85s x2

80s x4

80s x3

Incline DB Chest Press

70s x 5

70s x 4

75s x 3

75s x 3

One-hand tricep pressdown

30x10

40x10

50x8

* machine seemed flaky; almost like the weight was lighter than listed.

DB Flyes

30s x 9

30s x 8

35s x 4

35s x 3

* what a crash from 30 to 35 lol. I was up to doing 40s on these, then I switched to incline DB flyes, went back to flat bench DB flyes, and here I am.

Overall, I think I may be bench pressing a little too much. However, I am trying to bust a plateau I am at (can bench 90s twice, but cannot bench 95s solidly). Any suggestions appreciated (diet I know :-), i'm tryin). allright, thanks for reading.

Hydro1945

05-23-2007, 01:15 PM

5-23-20077, Leg Day

BB Squats

45x10 (warm-up)

45x10 (warm-up)

135x10

185x8

185x4

Frustrating day. Pushed myself to squeeze out an 8th and last rep at 185 (most reps I've ever done at 185). After the set, my heart felt like it was beating like crazy and I started sweating all over. I rested for about 10 minutes, but didn't feel right. I think it was just an overexertion thing--not enough rest between sets, so next time, I'll put on some extra rest time to be safe. Afterwards, I tried to keep going, but just felt weak. Normally, I'd do two more sets @ 205, and then calf raises and leg extensions.

Tonight, I'll stop by the gym to finish out leg day--calf raises and leg extensions. Shouldn't have any problems with those; it's the squats that are the killer.

Hydro1945

05-24-2007, 02:34 PM

5-24-07: Shoulders

DB Overhead Press

40s x 10 (warmup)

55s x 8

65s x 3

65s x 3

65s x 3

60s x 3

55s x 4

* trying to break a plateau @ 65s

DB Shrugs

70s x 10 (warmup)

80s x 5

80s x 4

80s x 3

75s x 4

75s x 3

DB Lateral Raise

20s x 7

20s x 6

20s x 5

20s x 4

BB Upright Row

75 x 6

75 x 5

75 x 5

75 x 5

85 x 4

Hydro1945

05-27-2007, 09:12 PM

5-26-07, Back

Pull-ups: 8, 5, 5, 4, 4, 3, 2, 2

One-armed DB row

55 x 10 (warmup)

65 x 6

65 x 5

70 x 3

70 x 3

70 x 2

65 x 4

65 x 4

Straight leg deadlift

135 x 5

155 x 5

155 x 5

155 x 5

Seated Machine Row

7 (machine weight) x 6

7 x 6

8 x 4

8 x 3

Hydro1945

05-30-2007, 12:23 AM

5-29-07, Chest/Triceps

DB Bench Press Flat

45s x 8 x 2 (warm-up)

80s x 7

90s x 3

90s x 2

80s x 5

80s x 4

Incline DB Bench

75s x 4

75s x 3

75s x 3

75s x 2

Dips: 9, 7, 6

DB Flyes

30s x 8

30s x 7

30s x 6

30s x 6

Mr. D

05-30-2007, 12:50 AM

5-23-20077, Leg Day

BB Squats

45x10 (warm-up)

45x10 (warm-up)

135x10

185x8

185x4

Frustrating day. Pushed myself to squeeze out an 8th and last rep at 185 (most reps I've ever done at 185). After the set, my heart felt like it was beating like crazy and I started sweating all over. I rested for about 10 minutes, but didn't feel right. I think it was just an overexertion thing--not enough rest between sets, so next time, I'll put on some extra rest time to be safe. Afterwards, I tried to keep going, but just felt weak. Normally, I'd do two more sets @ 205, and then calf raises and leg extensions.

Tonight, I'll stop by the gym to finish out leg day--calf raises and leg extensions. Shouldn't have any problems with those; it's the squats that are the killer.

Leg extensions are really TOUGH on the knees. If i do them, i only do the top half of the movement and hold it at the top while my quads burrrnn.

Mr. D

05-30-2007, 12:52 AM

are u following Wbb1?

Hydro1945

05-31-2007, 12:42 AM

hey, what's up D, thanks for posting and your suggestion. i am not following Wbb1, although i am stealing some elements from it. basically, i've picked what i think are the best free weight/body weight exercises for each body part and doing those few.

Hydro1945

05-31-2007, 12:45 AM

5-30-2007, Legs

BB Squat

45 x 10 x 2 (warmup)

135 x 10

185 x 6

185 x 5

205 x 3

205 x 3

Standing Machine Calf Raise

255 x 6

255 x 6

255 x 6

255 x 5

Seated Calf Raise

50 x 6

70 x 6

90 x 6

90 x 6

Leg Extensions

150 x 8

150 x 7

165 x 5

165 x 5

Hydro1945

06-01-2007, 01:48 AM

5-31-07, Shoulders/Traps

DB Overhead Press

40s x 10 (warmup)

55s x 8

65s x 4

65s x 3

60s x 4

60s x 4

DB Shrugs

70s x 8

80s x 5

80s x 4

75s x 5

75s x 4

75s x 3

DB Lateral Raise

20 x 7

20 x 6

20 x 4

20 x 4

BB Upright Row

75 x 6

75 x 5

85 x 4

85 x 4

Hydro1945

06-02-2007, 10:54 PM

6-2-2007, Back

Deadlift

135 x 5 x 2 (warmup)

185 x 3

205 x 3

225 x 2

Wide-grip pullups: 8, 5, 4, 4

Neutral-grip pullups: 4, 4, 4, 3

One-armed DB Row

45 x 10 (warmup)

65 x 4

65 x 4

70 x 3

70 x 3

75 x 2

75 x 2

Back Extensions: 6, 5, 7, 8

Hydro1945

06-03-2007, 01:35 PM

6-3-2007, Chest

BB Bench Press

bar x 10 (warmup)

135 x 10

155 x 8

185 x 5

205 x 2

195 x 2

Incline BB Bench

135 x 8

155 x 6

165 x 4

175 x 2

Dips: 1 x 10

Pressdowns

5 (machine weight level) x 10

6 x 6

6 x 5

DB Flyes

30s x 9

30s x 8

35s x 6

35s x 4

Hydro1945

06-05-2007, 09:08 PM

6-5-2007, Legs

BB Squat

45 x 10 x 2 (warm-up)

135 x 10

185 x 5

185 x 5

215 x 2

215 x 2

Standing Machine Calf Raise

255 x 6

255 x 7

255 x 5

255 x 5

Seated Calf Raise

90 x 6

90 x 4

90 x 4

90 x 4

Leg Extension

135 x 10

135 x 8

150 x 6

150 x 7

Hydro1945

06-06-2007, 08:42 PM

6-6-2007, Shoulders/Traps

DB Shoulder Press

40s x 10 (warmup)

55s x 8

65s x 4

65s x 3

65s x 3

65s x 2

DB Shrug

70s x 8 (warmup)

80s x 5

80s x 4

80s x 4

80s x 4

BB Shrug

135 x 5

145 x 5

155 x 4

155 x 3

155 x 4

DB Lateral Raise

20s x 6

20s x 6

20s x 5

20s x 4

Unholy

06-06-2007, 09:10 PM

I can't believe they let you post from prison.

Hydro1945

06-08-2007, 09:25 AM

haha, unholy. i got time off for good behavior.

6-8-2007, Back

Deadlift

135 x 5 x 2 (warmup)

205 x 3

225 x 3

225 x 3

Wide Grip Pullup

9, 5, 4, 3

Neutral Grip Pullup

4, 4, 3, 3

One Armed DB Row

50 x 8 (warmup)

65 x 5

70 x 3

70 x 3

75 x 2

75 x 2

80 x 1

Back Extensions: 8, 8, 8

Unholy

06-08-2007, 09:45 AM

Well damn you put that time to good use!

Hydro1945

06-09-2007, 03:25 PM

thanks a lot, UH!

6/9/2007, Chest

DB Bench

45s x 10 (warmup)

80s x 5

85s x 5

95s x 1 (new max)

90s x 3

90s x 1

Incline DB Bench

75s x 4

80s x 3

80s x 2

80s x 1

Dips: 10, 7, 5

DB Flyes

30s x 9

30s x 7

35s x 5

35s x 4

40s x 2 (just felt like an extra set)

Hydro1945

06-11-2007, 08:26 PM

6-11-2007, Legs

BB Squat

45 x 10 x 2 (warmup)

135 x 10

185 x 5

215 x 3

215 x 3

215 x 3

Standing Machine Calf Raise

255 x 6

275 x 4

275 x 4

275 x 4

Seated Calf Raise

90 x 5

110 x 4

110 x 4

110 x 4

Leg Extension

155 x 8

155 x 6

155 x 6

155 x 5

Hydro1945

06-12-2007, 07:54 PM

6-12-07, Shoulders/Traps

DB Shoulder Press

40s x 10 (warmup)

50s x 8

70s x 2

65s x 3

65s x 2

65s x 2

DB Shrug

70s x 8

80s x 5

85s x 3

85s x 3

85s x 2

BB Shrug

135 x 5

155 x 4

155 x 4

155 x 4

155 x 3

DB Lateral Raise

20s x 6

25s x 2, 20s x 2

20s x 5

20s x 4

TheLion

06-14-2007, 06:45 PM

props for getting this started back again. keep up the good work. continue to push yourself

Hydro1945

06-14-2007, 11:19 PM

Thanks, Lion. You do the same;you'll be terrorizing the gym in no time.

6/14/07, Back

Deadlift

135 x 5 x 2

225 x 3

225 x 3

225 x 2

Wide Grip Pullups: 8, 6, 5, 4

Neutral Grip Pullups: 4, 3, 3, 3

One-Armed DB Row

45 x 8 (warmup)

65 x 4

70 x 3

70 x 2

65 x 4

Back Extension: 8, 8, 8

Hydro1945

06-15-2007, 02:41 PM

6-15-2007, Chest

Flat DB Bench Press

45s x 10 (warmup)

80s x 5

95s x 2 (PR!)

90s x 3

90s x 2

85s x 4

DB Incline Bench Press

80s x 3

80s x 2

75s x 3

75s x 2

Dips: 8, 8, 7

DB Flyes

35s x 6

35s x 4

40s x 3

40s x 2

35s x 3

BCorn

06-15-2007, 02:45 PM

nice workouts man! keep at it!

Hydro1945

06-16-2007, 04:17 PM

6-16-07, Biceps/Abs, Cardio

This is sort of a random day. Odd pairing of biceps and abs, but they're both bodyparts I'm not all that concerned with, so I work them on "off" days when I do cardio.

BB Curl

45 x 10 (warmup)

65 x 5

75 x 3

75 x 3

DB Curl

35 x 4

35 x 4

35 x 4

40 x 2

Abs: Crunch, Oblique Crunch, Hanging Knee Raises

Cardio: Bike for 20 minutes @ HR 157

TheLion

06-16-2007, 08:31 PM

hydro, is there a particular reason why your sets have really low reps? jw

Hydro1945

06-17-2007, 01:10 PM

what's up, lion. my reasoning (works for me, don't know if anyone else does it this way) is that when i go for higher reps with moderate weight, i tend to stay at the same weight forever. hence, i go heavier with fewer reps. besides that, i enjoy and look forward to the strength gains more than anything, even moreso than the physique changes.

i do try to be careful about going up too fast though and try to keep the form correct. i'll generally only go up in ten pounds increments on barbell exercises, or just the next increment on dumbbell exercises. once i hit a new pr, i'll lift at that weight for the next few weeks, get used to it, then bump up to the next increment. Also, I'll go for at least two reps rather than just one max lift; think it keeps my form better.

6-17-2007, Legs, worked out at a different gym today, some equipment limitations

BB Squat

45 x 10 x 2 (warmup)

135 x 10

185 x 5

225 x 2

225 x 2

215 x 3

Leg Press Calf Raise

210 x 6

210 x 6

210 x 6

210 x 6

Leg Extension

150 x 8

150 x 7

150 x 6

150 x 5

Leg Curl

50 x 5

30 x 8

30 x 7

30 x 5

TheLion

06-17-2007, 07:12 PM

i'll buy that. jw. do whatever works man. keep up the hard work.

Hydro1945

06-18-2007, 07:19 PM

Some pictures I took today.

Rear Lat Spread (http://i61.photobucket.com/albums/h53/Hydro1945/RearLatSpread.jpg)

Quad Flexed (http://i61.photobucket.com/albums/h53/Hydro1945/QuadFlexed.jpg)

Relaxed Quad (http://i61.photobucket.com/albums/h53/Hydro1945/Quad.jpg)

Most Muscular (kind of) (http://i61.photobucket.com/albums/h53/Hydro1945/MostMuscular.jpg)

Lat Spread (http://i61.photobucket.com/albums/h53/Hydro1945/LatSpread.jpg)

Front Relaxed :-( (http://i61.photobucket.com/albums/h53/Hydro1945/FrontRelaxed.jpg)

Front Double Bi (http://i61.photobucket.com/albums/h53/Hydro1945/FrontDoubleBi.jpg)

Back Double Bi (http://i61.photobucket.com/albums/h53/Hydro1945/BackDoubleBi.jpg)

Legs + Upper Body (http://i61.photobucket.com/albums/h53/Hydro1945/LegsUpperBody.jpg)

A little disappointed in these pictures. Back looks OK, but front (especially relaxed) looks soft and skinny. Traps need a lot of work.

TheLion

06-18-2007, 07:24 PM

i know i might not be in any position to give you much advice given i am a noob, but it looks to me like you need to work on those wheels. i would say you need to get your DL and squat up quite a lot. your upper body is quite larger (proportionatly) than your lower body. IMO

Hydro1945

06-18-2007, 07:41 PM

hey lion, that's good advice. i agree the wheels need work. i'm debating whether to throw on extra sets/exercises, or just be patient and build the weight up on squats and DLs.

Hydro1945

06-18-2007, 10:21 PM

6-19-2007, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 8

70s x 0 (failed)

65s x 1

65s x 3

65s x 3

65s x 2

60s x 3

A little upset at these. After nailing 70s twice last week, I could not complete a rep at that weight this week. Part of the reason was that I lugged the 70s halfway across the gym to the bench and that probably zapped some energy.

DB Shrugs

70s x 8 (warmup)

80s x 5

85s x 4

85s x 3

85s x 3

BB Shrugs

135 x 5

155 x 5

155 x 5

160 x 5

160 x 3

DB Lateral Raise

20s x 7

25s x 2, 20s x 2

25s x 2, 20s x 2

25s x 2, 20s x 2

Hydro1945

06-19-2007, 07:46 PM

6-19-2007, Back

Good session today after a blah lifting session yesterday. That's the cool thing about lifting regularly; always a chance to redeem oneself.

Deadlift

135 x 5 x 2 (wu)

225 x 3

225 x 3

225 x 3

235 x 1 (PR!)

Wide Grip Pullups: 9, 7, 5, 4

Neutral Grip Pullups: 5, 4, 4, 4

One-Armed DB Row

45 x 8 (wu)

65 x 5

70 x 3

75 x 2

75 x 2

70 x 4

Back Extensions: 10, 10, 10

TheLion

06-19-2007, 08:05 PM

congrats on the PR! but, you can get more :thumbup: keep up the solid work!

Hydro1945

06-19-2007, 09:13 PM

thanks, lion. i had a nice bloody streak on my shins afterward!

TheLion

06-19-2007, 09:20 PM

AH yes!! the sign of good form. just make sure not to arch your back too much.

Hydro1945

06-20-2007, 10:22 PM

6-20-07, Chest

DB Flat Bench

45s x 10 (wu)

80s x 5

95s x 1

90s x 2

90s x 2

85s x 3

Incline DB Bench

80s x 3

80s x 3

80s x 2

80s x 2

Dips: 9, 6, 5

DB Flyes

35s x 6

35s x 5

40s x 3

40s x 2

Hydro1945

06-26-2007, 11:55 PM

Ah, back from vacation.

6-26-07, Back

Deadlift

135 x 5 x 2 (wu)

225 x 3

235 x 3

235 x 3

* felt my back start to round on the last rep, so I've got to be careful. Going to try 245 next week.

Wide-Grip Pullups: 9, 5, 4, 4

Neutral-Grip Pullups: 4, 3, 3, 3

One-Armed DB Row

50 x 8 (wu)

65 x 5

70 x 3

75 x 2

70 x 3

70 x 3

Back Extensions: 10, 10, 10

Hydro1945

06-27-2007, 09:25 PM

6-27-2007, Chest

BB Flat Bench

45 x 10 (wu)

135 x 10

185 x 5

205 x 1

195 x 3

195 x 2

BB Incline Bench

135 x 8

155 x 5

175 x 2

170 x 3

One-Armed Pressdown

20 x 10

20 x 10

25 x 7

DB Flyes

35s x 7

35s x 6

40s x 3

40s x 3

Unholy

06-27-2007, 09:28 PM

So how is prison?

Hydro1945

06-27-2007, 09:31 PM

i'm sad to report that i am now a free man, hence the recent drop in gains. thank goodness for parole.

Unholy

06-27-2007, 09:33 PM

Awww, just steal some more chicken from the grocery store! Calories + back to prison for j00.

I'm just messin around bro. Great work in here, do not be afraid to bump your cals a bit and push yourself in the gym even harder!

Hydro1945

06-29-2007, 02:18 AM

thanks, UH. lol @ stealing chicken to break plateaus.

6-28-07, Legs

BB Squat

45 x 8 (wu)

135 x 8

185 x 5

225 x 2

225 x 2

225 x 2

Standing Machine Calf Raise

255 x 5

255 x 5

275 x 5

275 x 5

Seated Calf Raise

90 x 5

90 x 5

110 x 3

110 x 3

Stiff Leg Deadlift

135 x 5

135 x 5

Leg Extension

150 x 8

150 x 6

165 x 5

TheLion

06-29-2007, 08:16 AM

nice workout man. good squats

Hydro1945

07-01-2007, 12:09 AM

thanks, lion.

6-30-07, Shoulders/Traps

DB Overhead Press

40s x 8 (wu)

55s x 7

60s x 3

60s x 3

60s x 2

60s x 2

DB Shrugs

70s x 8 (wu)

80s x 5

80s x 4

80s x 3

80s x 3

BB Shrug

135 x 5

155 x 5

165 x 4

165 x 4

DB Lateral Raise

20s x 6

20s x 4

20s x 4

20s x 3

McIrish

07-01-2007, 09:08 AM

The title of this journal is hilarious! :thumbup: You've got some really solid benching strength on you, that ought to come in handy when you're making the push motion to shank someone :zipit:

Where are you doing med school at bro?

Hydro1945

07-02-2007, 08:58 PM

hey, what's up mcirish! thanks for the comments. i'm at penn state college of medicine in pa.

7-2-07, Back

Deadlift

135 x 5 x 2 (wu)

225 x 3

235 x 3

245 x 3

Wide-grip pullups: 8, 5, 4, 4

Neutral-grip pullups: 5, 3, 3, 3

One-armed DB Row

50 x 8 (wu)

65 x 4

65 x 4

70 x 3

70 x 3

75 x 2

Back Extension: 10, 10, 10

TheLion

07-02-2007, 09:02 PM

you forgot to put your deads as a new PR!!! awesome job dude. i'm sure you can kill those deads. keep making those numbers jump.

TheLion

07-02-2007, 09:02 PM

and i just want to do this

TheLion

07-02-2007, 09:03 PM

i'm your 100th post. YEA

Hydro1945

07-03-2007, 08:55 PM

lion, good looking on the 100th post!

7-3-07, Chest

BB Flat Bench

45 x 10 (wu)

135 x 8

185 x 5

205 x 2

205 x 1

195 x 2

BB Incline Bench

135 x 8

155 x 5

175 x 1

165 x 2

DB Flyes

35s x 9

40s x 4

40s x 4

40s x 3

One-hand tricep pressdown

20 x 10

25 x 6

25 x 4

Can'tstopnow

07-03-2007, 08:58 PM

Nice pressing Hydro. Journal title made me laugh, good stuff.

TheLion

07-03-2007, 09:22 PM

solid session hydro

Hydro1945

07-05-2007, 08:21 PM

appreciated, guys.

7-5-07, Legs

BB Squats

45 x 10 x 2 (wu)

135 x 8

185 x 5

225 x 2

225 x 2

225 x 2

Standing machine calf raise

255 x 6

255 x 6

275 x 4

Seated calf raise

90 x 5

90 x 5

90 x 5

SLDL

135 x 5 x 3

Leg Ext

150 x 10

165 x 6

165 x 5

Hydro1945

07-06-2007, 02:41 PM

7-6-2007, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 7

65s x 2

65s x 2

60s x 3

60s x 3

DB Shrugs

70s x 8

80s x 4

80s x 3

80s x 3

BB Shrug

135 x 5

165 x 3

165 x 3

165 x 3

175 x 3

DB Lateral Raise

20s x 5

20s x 4

20s x 4

20s x 3

Will drop the weight on these next time maybe.

TheLion

07-07-2007, 08:06 PM

good workouts. i've come to the conclusion that DB lat raises are worthless, and if I do them correctly and dont rock at all, I can't do but around 15 lbs

Hydro1945

07-08-2007, 12:04 PM

gracias, lion. yeah, the lateral raises don't seem to have anywhere near the effect presses have, although they seem to help me a little.

7-8-2007, Back

Deadlift

135 x 5 x 2 (wu)

225 x 3

245 x 3

245 x 3

will try 255 next week

Wide-grip pullups: 9, 6, 4, 3

Neutral-grip pullups: 5, 3, 3, 3

One-armed DB row

50 x 8 (wu)

65 x 5

70 x 3

70 x 3

70 x 3

70 x 3

hopefully can get the reps on these up a little.

Back extension: 10, 10, 10

TheLion

07-08-2007, 01:03 PM

that a boy. move those deads

Hydro1945

07-09-2007, 10:06 PM

thanks lion. you're moving them pretty well yourself.

7-9-07, Chest

BB Flat Bench

135 x 8

185 x 5

205 x 2

205 x 1

195 x 2

damn, i really need to do more than 2 reps at 205 before i can try to up the weight. i really want 225 by august.

BB Incline Bench

135 x 8

155 x 5

165 x 2

165 x 2

One-armed tricep pressdown

25 x 7

25 x 6

20 x 8

DB Flyes

35s x 8

35s x 7

40s x 5

40s x 3

Hydro1945

07-10-2007, 11:06 PM

7-10-2007, Legs

BB Squat

45 x 10 x 2

135 x 8

185 x 5

225 x 2

225 x 3

225 x 2

note to self: grip the bar WIDER on squats. i guess i unconsciously press upward on the bar when i squat and my rotator cuff came up yelling at me after a set tonight.

Seated Calf Raise

90 x 6

110 x 5

110 x 4

SLDL

135 x 5

145 x 5

145 x 6

Standing Machine Calf Raise

175 x 6

175 x 5

175 x 5

Leg Extension

155 x 8

170 x 7

170 x 5

TheLion

07-11-2007, 08:19 AM

i think sensei has some great squat videos on youtube. you can check those out for form work and hand placement. etc

Can'tstopnow

07-11-2007, 04:27 PM

Nice OH and flat pressing, 225 will be here soon.

Hydro1945

07-12-2007, 11:05 PM

thanks lion, i will check those when i get a chance. it feels weird to rack the bar after a squat and feel a pain in your shoulder. thankfully it was fleeting and the shoulder is fine.

can'tstopnow, thank you for the kind words.

7-12-07, Shoulders/Traps

DB Overhead Press

40s x 10 (wu)

55s x 7

65s x 3

65s x 2

60s x 4

60s x 3

60s x 3

BB Shrug

135 x 6

165 x 5

165 x 5

175 x 3

175 x 3

DB Shrug

70s x 8

75s x 4

75s x 4

70s x 4

65s x 4

grip was dead at this point. every dumbbell weight i tried to shrug i could only get four before it felt like the weight would slip out of my hand. if i tried to shrug 20s i probably would have only gotten four.

DB Lateral Raise

15s x 10

15s x 7

15s x 6

15s x 5

Hydro1945

07-13-2007, 11:44 AM

7-13-07, Back

Deadlift

135 x 5 x 2

225 x 3

245 x 3

255 x 2

255 x 2

Wide-grip pullup: 8, 6, 5, 4

Neutral-grip pullup: 4, 3, 3, 3

One-armed DB Row

45 x 8 (wu)

65 x 5

70 x 3

70 x 3

70 x 3

70 x 3

Back Extensions: 10, 10, 10

Hydro1945

07-15-2007, 11:38 AM

7-15-2007, Chest

DB Bench Press

45s x 8 (wu)

80s x 5

90s x 2

85s x 4

85s x 3

85s x 3

80s x 4

DB Incline Bench

70s x 5

75s x 4

75s x 3

75s x 3

One-armed pressdown

20s x 8

20s x 7

20s x 6

DB Flyes

35s x 7

35s x 6

40s x 3

40s x 2

35s x 3

benched with dumbbells today as i didn't have my lifting partner. unexpectedly weak workout.

TheLion

07-15-2007, 01:32 PM

solid for the last 3 workouts bro. nice Deads

Hydro1945

07-16-2007, 07:56 PM

thanks lion. if i keep moving up steady, i should be into the 300's by the end of the year.

7-16-2007, Legs

BB Squat

45 x 10 x 2 (wu)

135 x 8

185 x 5

225 x 3

225 x 2

225 x 3

Standing Calf Raise

275 x 6

275 x 5

275 x 4

Seated Calf Raise

90 x 6

110 x 5

110 x 4

SLDL

135 x 6

145 x 6

145 x 6

Leg Extension

165 x 8

165 x 6

165 x 5

TheLion

07-17-2007, 01:20 PM

matching the squat PR twice. sounds like its time for a new PR. good lifting

Hydro1945

07-18-2007, 11:28 PM

sounds good lion.

7-18-07, Shoulders/Traps

DB Overhead Press

40s x 10 (wu)

55s x 8

65s x 4

65s x 3

60s x 3

60s x 3

DB Shrugs

70s x 10 (wu)

75s x 6

75s x 5

75s x 5

75s x 5

BB Shrugs

135 x 6

165 x 5

165 x 4

175 x 2

DB Lateral Raise

15s x 12

15s x 8

20s x 4

15s x 5

TheLion

07-19-2007, 09:25 AM

do you find you get more out of the DB OH press, or BB OH press

Hydro1945

07-19-2007, 10:52 PM

lion, out of necessity i do DB overhead press because i often work out without a spotter. i have never regularly done BB OH press, although i think they would both be good for packing on shoulder mass.

7-19-2007, Back

Deadlift

135 x 5 x 2

225 x 3

255 x 3

255 x 3

265 x 2

Wide-grip pullups: 10, 5, 4, 3

Neutral-grip pullups: 4, 4, 3, 3

One-armed DB Row

50 x 8 (wu)

65 x 4

70 x 3

70 x 3

70 x 3

70 x 3

75 x 2

Back extension: 10, 10, 10

TheLion

07-20-2007, 08:04 AM

yea. i just asked bc i'm thinking of switching. the BB OH Presses tweak my left arm a little bit. i'm thinking about switching to DBs. solid DLs bro, those keep moving up steadily

Hydro1945

07-21-2007, 02:30 PM

thanks lion. i think i'll ride this 10 pound a week progression till the wheels fall off. i think you'll like the DB overheads; i'm surprised sometimes by how few people at my gym do them.

7-21-07, Chest

DB Flat Bench

50s x 10 (wu)

80s x 5

90s x 2

85s x 4

85s x 4

85s x 4

DB Incline Bench

75s x 4

75s x 3

75s x 3

75s x 3

One-armed pressdowns

20 x 10

20 x 10

20 x 8

DB Flyes

35s x 7

35s x 6

40s x 4

40s x 3

DB Curls for the hell of it

30s x 8

35s x 4

Hydro1945

07-22-2007, 11:33 AM

7-22-07, Legs

BB Squats

45 x 10 x 2 (wu)

135 x 8

185 x 8

225 x 3

230 x 2 (holy heavy! i was struggling, but new PR!)

225 x 3

225 x 2

Standing Calf Raise

275 x 6

275 x 6

295 x 4

Seated Calf Raise

90 x 6

90 x 6

110 x 4

SLDL

135 x 6

145 x 6

155 x 5

Leg Extensions

165 x 9

165 x 6

180 x 5

Hydro1945

07-23-2007, 07:59 PM

7-23-07, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 8

65s x 2

55s x 6

60s x 3

60s x 3

DB Shrug

70s x 8

75s x 6

75s x 6

75s x 5

80s x 4

BB Shrug

135 x 8

165 x 6

165 x 6

175 x 4

DB Front Raise

15s x 10

15s x 10

20s x 4

DB Lat Raise

15s x 9

15s x 7

20s x 3

Hydro1945

07-24-2007, 03:43 PM

Words to describe today's workout: @#@#@#%#@%@#%#@@#@#, weak as hell! i went to a different gym and with a bunch of friends, so that might have thrown off my focus but damn, i was struggling with weights i thought i'd mastered months ago.

7-24-07, Back

Deadlift

135 x 5 x 2

225 x 3

265 x 3 (pr, sounds good but...)

245 x 3

255 x 2

after realizing i couldn't pull 265 again i went down and struggled to put those lesser weights up. on the last set, the freakin bar slipped out of my hand and i felt my back rounding. ufck!

Wide grip pullups: 9, 6, 5, 4

Close grip chins: 4, 4, 4, 3

One-armed DB Row

50 x 6 (supposed to be a warmup, but i struggled to lift these)

65 x 2

60 x 3

60 x 3

60 x 3

60 x 3

damn, i need to do better.

Unholy

07-24-2007, 03:45 PM

Everyone has off days man. You have been making great progress as of late. I found out the hard way that training with a bunch of friends is NOT the way to go.

Hydro1945

07-24-2007, 10:52 PM

thanks unholy. i was kinda down for a few hours afterward, but you're right, just an off day.

TheLion

07-24-2007, 10:55 PM

quit whining. its a PR, lol

Hydro1945

07-25-2007, 10:32 PM

haha, point taken lion.:strong:

Hydro1945

07-26-2007, 09:48 PM

7-25-07, Chest

Flat BB Bench

45 x 10

135 x 10

185 x 5

205 x 2

210 x 2 (PR!)

195 x 3

205 x 1, 185 x 3 *extras done only to keep up with a late-coming partner

Incline BB Bench

135 x 8

155 x 6

165 x 4

170 x 3

Tricep pressdown one hand

30 x 8, 20 x 10

* forgettable, also i gave up the machine to a waiting girl. i think i'll replace this exercise anyway. suggestions for tricep exercises that don't require a spotter? dips?

db flyes

35s x 8

35s x 6

40s x 3

40s x 2

35s x 3

Hydro1945

07-27-2007, 04:34 PM

6-27-2007, Legs

BB Squat

45 x 10 x 2

135 x 10

185 x 5

225 x 3

235 x 2

225 x 2

225 x 1

135 x 5

Leg Press Calf Raise

190 x 8

210 x 8

210 x 8

Seated Calf Raise

90 x 6

90 x 6

90 x 5

SLDL

135 x 5

135 x 5

135 x 5

Leg Extension

150 x 6

150 x 6

150 x 5

GroundControl

07-27-2007, 04:49 PM

nice squattin man

Hydro1945

07-29-2007, 05:49 PM

thanks groundcontrol!

7-29-2007, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 8

60s x 4

65s x 2

60s x 3

60s x 3

55s x 5

DB Shrugs

70s x 8

75s x 6

75s x 5

75s x 4

80s x 3

BB Shrugs

155 x 7

165 x 5

165 x 4

165 x 4

DB Front Raise

20 x 10

20 x 6

20 x 5

DB Lateral Raise

15 x 10

15 x 7

15 x 6

Hydro1945

07-30-2007, 07:58 PM

7-30-07, Back

Deadlift

135 x 5 x 2

225 x 3

245 x 3

255 x 2

265 x 2

275 x 1 (PR!)

Wide-grip pullups: 7, 5, 4, 3

Close-grip chins: 4, 4, 3, 3

One-armed DB Row

45 x 5 (wu)

50 x 5 (wu)

60 x 4

65 x 3

65 x 2

60 x 4

60 x 4

50 x 5

Hydro1945

08-01-2007, 10:49 PM

8-1-07, Chest

BB Flat Bench

45 x 10

135 x 10

185 x 5

215 x 1 (PR)

205 x 2

195 x 3

BB Incline Bench

135 x 10

155 x 6

165 x 4

175 x 3

Dips: 12, 8, 8

DB Flyes

35s x 6

30s x 7

30s x 6

Hydro1945

08-02-2007, 07:49 PM

8-2-07, Legs

BB Squats

45 x 10 x 2

135 x 10

185 x 6

225 x 3

235 x 1 (horrible form on 2nd rep attempt)

225 x 1

225 x 1

135 x 8

tried some singles at 225 just to focus on good form and depth with that weight. think i will do more singles to continue that focus.

Standing Calf Raise

275 x 5

275 x 5

275 x 4

Seated Calf Raise

90 x 5

90 x 4

90 x 4

SLDL

135 x 6

145 x 5

145 x 5

Leg Extension

165 x 8

165 x 6

180 x 5

Hydro1945

08-04-2007, 10:41 PM

8-4-07, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 8

60s x 4

65s x 3

70s x 0

65s x 2

60s x 3

55s x 5

DB Shrug

70s x 8

75s x 5

75s x 5

75s x 4

80s x 3

BB Shrug

155 x 6

165 x 5

165 x 5

175 x 4

185 x 2

DB Front Raise

20 x 8

15 x 10

15 x 10

DB Lateral Raise

15 x 10

15 x 7

15 x 6

Hydro1945

08-05-2007, 11:11 AM

8-5-07, Back

Deadlift

135 x 5 x 2

225 x 3

255 x 2

275 x 1

285 x 1 (pr)

Wide-grip pullups: 9, 6, 5, 4

Close-grip chins: 5, 4, 4, 4

One-armed DB Row

50 x 5

50 x 5

60 x 5

65 x 4

70 x 3

65 x 4

65 x 3

DB Curls

30 x 8

35 x 4

35 x 3

Hydro1945

08-06-2007, 09:56 AM

8-6-2007, Chest

BB Flat Bench

45 x 10

135 x 10

185 x 5

205 x 2

215 x 1

205 x 2

BB Incline Bench

135 x 10

155 x 6

165 x 4

175 x 2

Dips: 12, 8, 6

DB Flyes

30s x 7

30s x 6

30s x 5

30s x 5

TheLion

08-06-2007, 10:56 AM

looking solid bro. nice deads

Hydro1945

08-09-2007, 11:10 AM

thanks big guy. when you gettin back in the gym?

8-8-2007, Legs

BB Squats

45 x 10 x 2

135 x 10

185 x 6

225 x 2

235 x 1

225 x 1

Leg Press Calf Raise

210 x 8

230 x 8

250 x 6

Seated Calf Raise

90 x 6

90 x 6

100 x 5

SLDL

135 x 6

145 x 5

155 x 4

Leg Extension

150 x 6

150 x 6

150 x 5

mickyjune26

08-09-2007, 12:15 PM

agreed on the deads. good work, man.

Hydro1945

08-10-2007, 11:23 PM

thanks mick.

8-10-2007, Shoulders/Traps

DB Overhead Press

40s x 10

60s x 5

60s x 4

65s x 2

60s x 3

55s x 4

50s x 5

DB Shrugs

70s x 8

75s x 6

75s x 5

80s x 3

BB Shrugs

155 x 6

165 x 5

165 x 5

175 x 4

185 x 3

DB Front Raise

15s x 10

20s x 6

20s x 5

DB Lateral Raise

15s x 7

15s x 6

15s x 5

mickyjune26

08-11-2007, 08:37 AM

i lived in east PA for 6 months, 15 miles west of philadelphia. Where do you live?

Hydro1945

08-11-2007, 03:39 PM

hey mick, i went to college at u of penn in philly. these days i live near harrisburg.

8-11-07, Back

Deadlift

135 x 5 x 2

225 x 3

245 x 2

275 x 1

285 x 1

295 x 1 (pr!)

Wide-grip pullups: 8, 6, 5, 4

Neutral-grip pullups: 5, 4, 3, 3

One-Armed DB Row

45 x 6 x 2

60 x 5

60 x 5

65 x 4

65 x 4

70 x 3

75 x 2

80 x 1

the last two sets i don't do regularly; just me screwing around to see how much i can row for a max.

Hydro1945

08-12-2007, 11:00 AM

8-12-07, Chest

Flat DB Bench

45s x 10

80s x 6

85s x 4

90s x 3

90s x 2

85s x 3

Incline DB Bench

70s x 5

70s x 5

75s x 4

75s x 3

Dips: 8, 7, 7

DB Flyes

30s x 6

30s x 5

35s x 4

35s x 3

Hydro1945

08-14-2007, 03:44 PM

8-14-2007, Legs

BB Squat

45 x 10 x 2

135 x 10

185 x 6

225 x 2

235 x 1

205 x 3

Machine Calf Raise

230 x 8

250 x 8

270 x 6

Seated Calf Raise

90 x 8

90 x 8

100 x 6

SLDL

135 x 6

155 x 5

165 x 4

Leg Extension

150 x 6

150 x 6

150 x 6

Hydro1945

08-16-2007, 12:11 PM

8-15-07, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 8

65s x 2

55s x 5

55s x 3

60s x 3

DB Shrugs

70s x 8

75s x 5

75s x 4

80s x 3

70s x 4

BB Shrug

155 x 6

165 x 5

165 x 5

175 x 4

185 x 3

185 x 2

DB Front Raise

15s x 10

15s x 10

20s x 8

DB Lateral Raise

15s x 10

20s x 4

20s x 3

Hydro1945

08-18-2007, 03:56 PM

8-18-2007, Back

abbreviated due to gym unexpectedly closing

Deadlift

135 x 5 x 2

225 x 3

245 x 3

275 x 1

295 x 1

Wide-grip pullups: 8, 6, 4

One-armed DB Row

50 x 6

60 x 5

65 x 4

75 x 1

Can'tstopnow

08-18-2007, 04:01 PM

Nice work on the multiple deadlift PR's. Way to jump up from that off day.

Hydro1945

08-19-2007, 06:03 PM

thanks a lot, can'tstop.

8-19-07, Chest

BB Flat Bench

135 x 10

185 x 5

205 x 1

195 x 2

185 x 3

BB Incline Bench

155 x 5

165 x 3

165 x 3

175 x 2

Dips: 12, 8, 8

DB Flyes

30s x 6

30s x 6

35s x 3

30s x 5

Hydro1945

08-21-2007, 04:39 PM

8-21-07, Legs

BB Squats

45 x 10 x 2

135 x 10

185 x 6

225 x 2

235 x 1

205 x 2

Machine Calf Raise

250 x 8

250 x 6

250 x 6

Seated Calf Raise

90 x 6

100 x 5

100 x 5

SLDL

135 x 6

155 x 4

165 x 3

Leg extension

150 x 6

150 x 6

150 x 5

TheLion

08-22-2007, 07:52 AM

wow, DL jumped big time since i left

Hydro1945

08-22-2007, 05:31 PM

hey big man, good to see you back! thanks a bunch.

8-22-07, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 6

60s x 4

65s x 1

60s x 3

55s x 4

DB Shrugs

70s x 8

75s x 5

75s x 4

75s x 3

BB Shrugs

155 x 6

175 x 4

175 x 3

175 x 3

185 x 3

185 x 2

DB Front Raise

15s x 10

15s x 10

15s x 8

DB Lateral Raise

15s x 7

15s x 5

15s x 5

Hydro1945

08-25-2007, 10:35 PM

8-25-07, Back

Deadlift

135 x 5 x 2

225 x 3

245 x 2

275 x 1

295 x 1

Wide Grip pullups: 8, 6, 5, 5

close grip chinups: 5, 5, 4, 4

One-armed DB Row

50 x 6

60 x 5

60 x 4

65 x 3

65 x 3

70 x 3

Hydro1945

08-26-2007, 02:07 PM

8-26-07, Chest

BB Flat Bench

45 x 10

135 x 10

185 x 5

205 x 2

215 x 1

205 x 2

BB Incline Bench

155 x 6

165 x 5

165 x 3

175 x 2

Dips: 12, 10, 8

DB Flyes

30s x 7

30s x 6

35s x 3

Hydro1945

08-29-2007, 10:46 AM

8-28-2007, Legs

BB Squat

45 x 10 x 2

135 x 10

185 x 6

225 x 2

215 x 2

205 x 2

Leg Press Calf Raise

250 x 8

250 x 7

270 x 6

Seated Calf Raise

90 x 6

100 x 5

100 x 5

SLDL

135 x 6

155 x 5

165 x 4

Hydro1945

08-30-2007, 12:42 PM

8-29-07, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 8

60s x 4

65s x 2

60s x 3

55s x 4

DB Shrugs

70s x 8

75s x 5

75s x 4

75s x 3

80s x 3

DB Front Raise

15s x 10

15s x 10

20s x 4

DB lateral Raise

20s x 3

15s x 5

15s x 5

BB Shrug

155 x 7

165 x 6

175 x 4

185 x 3

195 x 2

Hydro1945

08-31-2007, 10:24 PM

8-30-07, Back

Deadlift

135 x 5 x 2

225 x 3

245 x 2

275 x 1

295 x 0

Wide grip pullups: 10, 6, 5, 4

Close-grip chinups: 6, 5, 5, 4

One-armed DB Row

50 x 6

60 x 5

65 x 4

65 x 4

70 x 3

75 x 2

70 x 3

Hydro1945

09-01-2007, 12:33 PM

9-1-07, Chest

BB Flat Bench

45 x 10 (wu)

135 x 10

185 x 5

205 x 2

220 x 1

205 x 2

BB Incline Bench

155 x 6

165 x 4

165 x 2

170 x 2

Dips: 10, 8, 6, 5

DB Flyes

30s x 6

30s x 5

35s x 3

35s x 3

KevinStarke

09-01-2007, 12:41 PM

Nice pressing hydro.

Hydro1945

09-04-2007, 03:56 PM

thanks kevin.

9-4-2007, Legs

BB Squat

45 x 10 x 2

135 x 10

185 x 6

225 x 2

215 x 2

205 x 3

Machine Calf Raise

250 x 8

250 x 6

270 x 5

Seated Calf Raise

90 x 8

100 x 6

110 x 4

SLDL

135 x 6

155 x 5

165 x 5

175 x 4

Leg Extension

150 x 7

150 x 6

170 x 4

Hydro1945

09-06-2007, 01:15 PM

9-5-2007, Shoulders/Traps

DB Overhead Press

40s x 10

55s x 6

60s x 4

65s x 0

60s x 2

60s x 3

55s x 4

DB Shrug

70s x 8

75s x 6

75s x 5

75s x 4

80s x 3

DB front raise

15 x 10

15 x 10

20 x 4

DB lateral raise

15 x 7

15 x 7

15 x 5

BB Shrugs

155 x 6

175 x 5

175 x 4

185 x 3

185 x 3

195 x 2

Hydro1945

09-08-2007, 10:47 AM

9-8-07, Back

Deadlift

135 x 5 x 2

225 x 3

245 x 2

275 x 1

295 x 1

Wide-grip pullups: 9, 7, 6, 5

close-grip pullups: 7, 5, 5, 4

one-armed db row

50 x 6

60 x 5

60 x 5

65 x 4

65 x 4

70 x 2

75 x 2

Hydro1945

09-09-2007, 07:28 PM

9-9-07, chest

bb flat bench

45 x 10

135 x 10

185 x 5

205 x 2

225 x 0

205 x 1

185 x 4

bb incline bench

155 x 4

165 x 3

170 x 2

170 x 2

dips: 11, 8, 6

db flyes

30s x 7

30s x 6

35s x 4

35s x 3

Hydro1945

09-11-2007, 03:08 PM

9-11-07, Legs

bb squat

45 x 10

135 x 10

185 x 6

225 x 2

215 x 2

205 x 3

185 x 4

machine calf raise

270 x 5

270 x 5

270 x 4

seated calf raise

100 x 6

100 x 5

100 x 5

sldl

135 x 6

165 x 4

165 x 3

175 x 3

leg extension

150 x 7

150 x 7

170 x 5

Hydro1945

09-12-2007, 06:58 PM

9-12-07, Shoulders/Traps

DB Overhead Press

40s x 10 (wu)

55x x 7

60s x 4

65s x 2

60s x 3

55s x 4

55s x 3

db shrugs

70s x 8

75s x 5

75s x 5

75s x 4

75s x 4

db front raise

15 x 10 x 3

db lateral raise

15 x 7

15 x 5

15 x 4

bb shrug

155 x 6

175 x 4

175 x 3

185 x 3

195 x 2

Hydro1945

09-14-2007, 04:10 PM

9-14-07, Back

Deadlift

135 x 5 x 2

225 x 3

275 x 2

295 x 1

300 x 1

wide-grip pullups: 8, 7, 6, 5

close-grip chinups: 7, 5, 5, 4

one-armed db row

50 x 6

60 x 5

65 x 4

65 x 4

70 x 3

75 x 2

Hydro1945

09-16-2007, 12:28 PM

9-16-07, Chest

MILESTONE DAY!!!

BB Bench

45 x 10

135 x 10

185 x 6

205 x 3

225 x 1 (PR!!!!!!!)

205 x 3

205 x 2

Incline BB Bench

155 x 6

165 x 4

175 x 3

175 x 2

Dips: 12, 4, 5

DB Flyes

30s x 7

30s x 5

35s x 2 (?)

Hydro1945

09-19-2007, 06:44 PM

9-19-2007, Legs

BB Squat

45 x 10

135 x 10

185 x 6

225 x 1

205 x 2

195 x 3

185 x 3

machine calf raise

250 x 6

230 x 6

230 x 6

sldl

135 x 6

155 x 5

165 x 4

165 x 4

leg ext

150 x 6

150 x 5

150 x 5

Hydro1945

09-22-2007, 10:28 AM

9-20-07, Shoulders/Traps

db overhead press

40s x 10

55s x 7

60s x 3

60s x 3

60s x 2

55s x 4

50s x 4

db shrug

70s x 8

75s x 5

75s x 5

75s x 4

75s x 3

db front raise

15s x 10

15s x 10

15s x 10

db lateral raise

15s x 7

15s x 5

15s x 4

bb shrug

155 x 7

165 x 5

175 x 4

175 x 4

185 x 3

195 x 2

Hydro1945

09-22-2007, 10:30 AM

9-22-07, Back

Deadlift

135 x 5 x 2

225 x 3

275 x 1

285 x 1

305 x 1 (pr!)

wide grip pullups: 9, 6, 5, 4

close-grip chinups: 7, 5, 4, 4

one-armed db row

50 x 6

60 x 5

60 x 5

65 x 4

65 x 4

70 x 3

75 x 2

Hydro1945

09-23-2007, 12:45 PM

9-23-07, Chest/Triceps

BB Bench

45 x 10

135 x 10

185 x 6

225 x 1

205 x 2

195 x 3

BB Incline Bench

155 x 7

165 x 4

175 x 2

175 x 2

Dips: 11, 6, 5, 5

db flyes

30s x 6

30s x 5

30s x 5

30s x 4

Hydro1945

09-26-2007, 06:28 PM

9-26-07, Legs

BB Squats

45 x 10

135 x 10

185 x 7

205 x 3

205 x 2

195 x 3

185 x 3

SLDL

135 x 6

155 x 5

165 x 4

165 x 4

machine calf raise

230 x 6

230 x 5

230 x 5

Hydro1945

09-27-2007, 02:29 PM

9-27-07, Shoulders/Traps

DB overhead press

40s x 10

55s x 8

60s x 4

65s x 2

60s x 3

55s x 4

50s x 5

db shrugs

70s x 8

75s x 6

75s x 5

75s x 5

80s x 2

db front raise

15s x 10 x 3

db lateral raise

15s x 7

15s x 5

15s x 5

Hydro1945

09-29-2007, 12:57 PM

9-29-07, Back

Deadlift

135 x 5 x 2

225 x 3

275 x 2

295 x 1

305 x 1 (questionable lockout)

wide-grip pullups: 9, 6, 5, 4

close-grip pullups: 7, 6, 5, 2

one-armed db row

50 x 6

60 x 6

60 x 6

65 x 4

65 x 4

70 x 3

70 x 3

Hydro1945

09-30-2007, 09:43 AM

9-30-07, Chest

DB Bench Press

45s x 10

75s x 8

80s x 6

90s x 2

85s x 3

80s x 4

DB Incline Press

70s x 5

70s x 4

75s x 2

70s x 3

Dips: 8, 7, 5, 4

DB Flyes

30s x 7

30s x 6

35s x 4

35s x 3

Hydro1945

10-03-2007, 07:19 PM

10-3-2007, Legs

45 x 10

135 x 10

185 x 7

205 x 4

205 x 3

205 x 3

195 x 4

SLDL

135 x 6

155 x 6

165 x 5

175 x 4

machine calf raise

230 x 8

230 x 7

230 x 6

Hydro1945

10-04-2007, 06:34 PM

10-4-2007, Shoulders/Traps

db overhead press

35s x 10

55s x 7

60s x 4

65s x 2

60s x 3

55s x 4

50s x 5

db shrugs

70s x 8

75s x 6

75s x 4

75s x 5

75s x 4

bb shrugs

155 x 5

165 x 5

175 x 4

175 x 4

185 x 3

195 x 2

db front raise

15s x 10 x 3

db lat raise

15s x 7

15s x 5

15s x 5

Hydro1945

10-06-2007, 01:13 PM

10-6-07, back

deadlift

135 x 5 x 2

225 x 3

275 x 2

305 x 1

295 x 1

wide grip pullups: 9, 6, 5, 4

neutral grip pullups: 6, 4, 4, 2

one-armed db row

55s x 6

60s x 6

60s x 5

65s x 5

65s x 4

70s x 3

70s x 3

75s x 2

Hydro1945

10-07-2007, 01:15 PM

10-7-07, Chest

bb flat bench

45 x 10

135 x 10

185 x 6

205 x 2

205 x 2

195 x 2

bb incline bench

155 x 4

165 x 2

155 x 3

155 x 2

dips: 9, 6, 5, 4

db flyes

30s x 6

30s x 5

30s x 4

Hydro1945

10-10-2007, 01:37 PM

10/10/07, Legs

BB Squat

45 x 10

135 x 10

185 x 7

205 x 4

205 x 3

205 x 3

195 x 4

Calf Raise

250 x 5

235 x 5

235 x 5

SLDL

135 x 6

155 x 6

165 x 5

175 x 3

Hydro1945

10-12-2007, 09:18 AM

10/11/2007, Shoulders/Traps

db overhead press

40s x 10

55s x 8

60s x 4

65s x 2

60s x 3

55s x 4

50s x 5

db shrugs

70s x 8

75s x 6

75s x 5

75s x 4

80s x 3

bb shrugs

155 x 5

165 x 5

175 x 4

175 x 4

185 x 3

195 x 2

db front raise

15 x 10

20 x 7

20 x 6

db lat raise

15 x 7

15 x 6

15 x 5

Hydro1945

10-13-2007, 01:36 PM

10-13-2007, Back

deadlift

135 x 5

225 x 3

275 x 2

305 x 1

295 x 1

wide-grip pullup: 8, 5, 4, 4

neutral-grip pullup: 6, 4, 3, 3

one-armed db row

55 x 6

60 x 7

65 x 5

65 x 4

70 x 3

70 x 3

75 x 2

Hydro1945

10-14-2007, 06:47 PM

10-14-07, Chest

db flat bench

45s x 10

75s x 6

80s x 5

85s x 3

85s x 3

80s x 4

75s x 5

db incline bench

70s x 3

70s x 4

70s x 4

75s x 2

dips: 9, 6, 5, 4

db flyes

30s x 6

30s x 5

30s x 4

Hydro1945

10-17-2007, 09:54 AM

10-16-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

215 x 2

205 x 3

205 x 3

195 x 3

leg press calf raise

180 x 8

230 x 6

230 x 6

sldl

135 x 6

155 x 5

175 x 4

175 x 4

Hydro1945

10-17-2007, 08:15 PM

10-17-07, shoulders/traps

db overhead press

35s x 10

55s x 8

60s x 5

65s x 4

60s x 5

55s x 5

50s x 4

db shrug

70s x 8

75s x 6

75s x 5

75s x 4

80s x 2

bb shrug

155 x 5

165 x 5

175 x 4

175 x 4

185 x 3

195 x 2

db front raise

20 x 10

20 x 6

20 x 5

db lateral raise

15s x 8

15s x 6

15s x 6

Hydro1945

10-20-2007, 01:49 PM

10-20-07, Back

deadlift

135 x 5

225 x 3

275 x 2

315 x 1 (shaky pr)

295 x 1

wide grip pullups: 9, 6, 5, 4

neutral grip pullups: 5, 4, 4, 3

one-armed db row

55 x 6

60 x 6

65 x 5

65 x 5

70 x 3

70 x 3

75 x 2

Stumprrp

10-20-2007, 02:31 PM

nice deadlift man

Hydro1945

10-21-2007, 03:59 PM

thanks, stumprrp!

10-21-07, Chest

bb flat bench

45 x 10

135 x 10

185 x 4

205 x 1

195 x 2

185 x 3

db incline bench

70s x 4

70s x 4

75s x 3

75s x 3

dips: 10, 8, 6, 5

db flyes

30s x 6

30s x 5

35s x 3

Killa Kurt

10-21-2007, 04:15 PM

You've made quite some progress so far. Good job.

Hydro1945

10-23-2007, 08:06 PM

much appreciated, killa kurt. you keep up the great work too.

10-23-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

215 x 2

205 x 3

205 x 3

195 x 3

leg press calf raise

230 x 8

230 x 8

250 x 6

sldl

135 x 5

155 x 5

175 x 5

185 x 3

Hydro1945

10-24-2007, 02:10 PM

10-24-07, Shoulders/Traps

db overhead press

40s x 10

55s x 7

60s x 4

65s x 1

60s x 3

55s x 4

db shrugs

70s x 8

75s x 5

75s x 4

75s x 3

70s x 3

bb shrug

155 x 6

175 x 5

175 x 4

185 x 2

185 x 2

db front raise

15s x 10

15s x 10

15s x 7

db lateral raise

15s x 8

15s x 5

15s x 4

Killa Kurt

10-24-2007, 04:47 PM

10-24-07, Shoulders/Traps

db overhead press

40s x 10

55s x 7

60s x 4

65s x 1

60s x 3

55s x 4

db shrugs

70s x 8

75s x 5

75s x 4

75s x 3

70s x 3

bb shrug

155 x 6

175 x 5

175 x 4

185 x 2

185 x 2

db front raise

15s x 10

15s x 10

15s x 7

db lateral raise

15s x 8

15s x 5

15s x 4

You using dumbells on everything to even out a strength imbalance?

Hydro1945

10-27-2007, 12:26 PM

hey killa kurt, mainly use dumbbells due to working out with no spotter a lot. i get a little more peace of mind knowing i can just drop the dbs when i fail.

10-27-07, Back

deadlift

135 x 5

225 x 3

275 x 2

315 x 1

295 x 1

wide grip pullups: 10, 6, 5, 4

close grip chinups: 7, 5, 3, 4

one-armed db row

50 x 6

60 x 5

65 x 4

65 x 4

70 x 3

70 x 3

75 x 2

Hydro1945

10-28-2007, 12:46 PM

10-28-07, Chest

bb flat bench

45 x 10

135 x 10

185 x 5

205 x 2

195 x 3

185 x 4

bb incline bench

135 x 8

155 x 5

165 x 4

175 x 2

dips: 10, 7, 6, 5

db flyes

30s x 7

30s x 6

35s x 2

Hydro1945

10-30-2007, 05:05 PM

10-30-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

215 x 3

205 x 3

205 x 3

195 x 4

machine calf raise

235 x 6

235 x 6

235 x 5

sldl

135 x 6

155 x 6

175 x 5

185 x 4

Killa Kurt

10-30-2007, 07:46 PM

You need a workout partner.

Hydro1945

10-31-2007, 03:49 PM

no doubt, a steady partner would be nice, but they're hard to find.

10-31-07, Shoulders/Traps

db overhead press

40s x 10

55s x 7

60s x 4

65s x 2

60s x 4

60s x 3

55s x 4

db shrugs

70s x 8

75s x 5

75s x 5

70s x 5

70s x 5

bb shrugs

155 x 6

165 x 5

165 x 5

165 x 5

185 x 3

195 x 2

db front raise

15 x 10

15 x 10

15 x 10

db lat raise

15 x 10

15 x 7

15 x 6

Hydro1945

11-04-2007, 10:21 PM

11-3-07, Back

deadlift

135 x 5

225 x 3

275 x 2

315 x 1

295 x 1

wide-grip pullups: 9, 6, 5, 4

neutral-grip pullups: 6, 5, 4, 4

one-armed db row

55 x 6

60 x 5

65 x 4

65 x 4

70 x 3

70 x 3

75 x 2

Hydro1945

11-04-2007, 10:22 PM

11-4-07, chest

db flat bench

45s x 10

75s x 8

80s x 5

85s x 4

85s x 3

80s x 3

75s x 4

db incline bench

70s x 5

70s x 5

75s x 3

75s x 3

dips: 10, 7, 6, 5

db flyes

30s x 6

30s x 5

30s x 5

Hydro1945

11-06-2007, 04:30 PM

11-6-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

215 x 2

205 x 3

205 x 3

195 x 3

leg press calf raise

250 x 6

250 x 6

250 x 5

sldl

135 x 6

155 x 6

175 x 4

185 x 3

Hydro1945

11-07-2007, 02:41 PM

11/7/2007, Shoulders/Traps

db overhead press

40s x 10

55s x 9

60s x 5

65s x 4

60s x 4

60s x 3

55s x 4

db shrugs

70s x 8

75s x 5

75s x 4

75s x 4

70s x 5

bb shrugs

155 x 6

165 x 5

165 x 4

185 x 3

195 x 2

db front raise

15s x 12

15s x 12

20s x 6

db lat raise

15s x 10

15s x 8

15s x 6

Hydro1945

11-11-2007, 01:05 PM

11-11-07, Back

deadlift

135 x 5

225 x 3

275 x 2

265 x 3

wide grip pullup: 9, 6, 5, 4

neutral grip pullup: 5, 4, 4, 3

one-armed db row

55 x 6

60 x 5

65 x 5

65 x 4

70 x 3

70 x 3

75 x 2

Hydro1945

11-15-2007, 06:27 PM

11-12-07, Chest

bb flat bench

45 x 10

135 x 10

185 x 5

205 x 2

205 x 2

195 x 3

bb incline bench

135 x 10

155 x 6

165 x 3

175 x 3

dips: 12, 10, 8, 6

db flyes

30s x 6

30s x 5

30s x 5

Hydro1945

11-15-2007, 06:28 PM

11-14-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

205 x 3

205 x 3

195 x 3

185 x 4

leg press calf raise

200 x 8

230 x 8

230 x 8

230 x 6

sldl

135 x 6

155 x 6

165 x 5

175 x 4

185 x 4

Hydro1945

11-15-2007, 06:30 PM

11-15-07, shoulders

db overhead press

40s x 10

55s x 8

60s x 4

65s x 2

60s x 3

55s x 4

50s x 5

db shrug

70s x 8

75s x 5

75s x 4

70s x 5

70s x 5

bb shrug

155 x 6

165 x 5

175 x 4

185 x 3

195 x 2

db front raise

15 x 10

15 x 10

15 x 10

db lat raise

15 x 8

15 x 7

15 x 6

Hydro1945

11-18-2007, 03:20 PM

11-18-2007, Back

deadlift

135 x 5

225 x 3

275 x 2

295 x 1

305 x 1

wide-grip pullup: 9, 6, 5, 4

neutral-grip pullup: 6, 4, 3, 3

one-armed db row

55 x 6

60 x 6

65 x 5

65 x 4

70 x 4

70 x 4

75 x 2

80 x 2

Hydro1945

11-21-2007, 05:36 PM

11-19-07, chest

db flat bench

45s x 10

75s x 8

80s x 6

85s x 3

85s x 3

80s x 4

75s x 4

incline db bench

70s x 5

70s x 4

75s x 3

75s x 2

dips: 6, 6, 5, 5

db flyes

30s x 5

30s x 5

35s x 3

Hydro1945

11-21-2007, 05:38 PM

11-21-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

215 x 3

205 x 3

205 x 3

185 x 5

calf raise

240 x 6

240 x 6

240 x 5

sldl

155 x 6

165 x 6

185 x 4

185 x 3

Hydro1945

11-24-2007, 01:17 PM

11-22-07, shoulders/traps

db overhead press

40s x 8

55s x 8

60s x 4

65s x 2

60s x 3

55s x 4

50s x 5

db shrug

70s x 6

75s x 5

75s x 4

70s x 5

70s x 5

bb shrug

155 x 6

165 x 5

185 x 4

185 x 3

195 x 2

db front raise

15 x 10 x 3

db lateral raise

15 x 8

15 x 6

15 x 5

Hydro1945

11-24-2007, 01:18 PM

11-24-07, back

deadlift

135 x 5

225 x 3

275 x 2

295 x 1

305 x 1

275 x 1

wide grip pullup: 9, 5, 4, 4

neutral grip pullup: 5, 4, 3, 3

one-armed db row

60 x 5

65 x 4

65 x 4

70 x 3

70 x 3

75 x 2

80 x 2

Hydro1945

11-25-2007, 01:42 PM

11-25-07, Chest

db flat bench

45s x 10

70s x 10

80s x 5

85s x 3

85s x 2

80s x 3

75s x 5

db incline bench

70s x 4

70s x 4

75s x 3

75s x 3

dips: 7, 6, 5, 6

db flyes

30s x 6

30s x 5

30s x 4

Hydro1945

11-27-2007, 03:00 PM

11-27-07, legs

bb squat

45 x 10

135 x 10

185 x 7

215 x 3

205 x 3

205 x 3

195 x 4

standing calf raise

235 x 8

235 x 6

235 x 5

sldl

155 x 6

175 x 5

185 x 4

185 x 3

195 x 2

Hydro1945

12-02-2007, 12:34 PM

12-2-07, Chest

db flat bench

45s x 10

70s x 10

80s x 5

85s x 3

90s x 2

85s x 2

80s x 4

75s x 5

db incline bench

70s x 4

70s x 3

75s x 2

70s x 3

dips: 7, 6, 5, 4

db flyes

30s x 6

30s x 6

30s x 5

Hydro1945

12-04-2007, 04:01 PM

12-4-07, Legs

bb squat

45 x 10

135 x 10

185 x 7

225 x 1

215 x 2

205 x 2

205 x 2

185 x 4

135 x 6

calf raise

235 x 6

235 x 6

235 x 6

235 x 5

sldl

155 x 6

165 x 5

185 x 4

185 x 3

195 x 3

Hydro1945

12-06-2007, 03:20 PM

12-6-07, shoulders/traps

db overhead press

40s x 10

55s x 8

60s x 4

65s x 2

60s x 4

55s x 4

50s x 5

db shrugs

70s x 6

75s x 4

80s x 2

75s x 4

70s x 4

70s x 4

bb shrug

155 x 6

165 x 5

185 x 4

195 x 3

205 x 2

215 x 1

db front raise

15s x 10

20s x 7

20s x 6

db lat raise

15s x 10

15s x 6

20s x 3

Hydro1945

12-08-2007, 12:39 PM

12-8-07, back

deadlift

135 x 5

225 x 4

275 x 2

295 x 1

305 x 1

295 x 1

275 x 2

wide-grip pullup: 9, 6, 4, 3, 3

neutral-grip pullup: 5, 4, 3, 3

one-armed db row

60 x 6

65 x 5

65 x 5

70 x 4

70 x 4

75 x 2

75 x 2

Hydro1945

12-09-2007, 12:36 PM

12-9-07, chest

db flat bench

45s x 10

70s x 10

80s x 6

85s x 3

90s x 2

80s x 5

75s x 5

db incline bench

70s x 4

70s x 4

75s x 3

75s x 3

dips:7, 6, 5, 4

db flyes

30s x 6

30s x 5

30s x 4

Hydro1945

12-11-2007, 06:40 PM

12-11-08, legs

bb squat

45 x 10

135 x 10

185 x 10

225 x 2

205 x 3

205 x 3

195 x 3

185 x 4

calf raise

235 x 8

235 x 6

235 x 5

sldl

155 x 6

175 x 5

185 x 4

185 x 4

195 x 2

Hydro1945

12-12-2007, 02:57 PM

12-12-07, shoulders/traps

db overhead press

40s x 10

55s x 8

65s x 2

60s x 3

60s x 3

55s x 5

50s x 4

db shrugs

70s x 8

75s x 5

80s x 3

75s x 4

70s x 4

bb shrugs

155 x 6

175 x 4

185 x 3

185 x 3

205 x 2

215 x 1

205 x 2

db front raise

15 x 10 x 3

db lat raise

15 x 8

15 x 7

15 x 6

Hydro1945

12-15-2007, 12:44 PM

12-15-07, back

deadlift

135 x 5

225 x 4

275 x 2

295 x 1

315 x 1

275 x 2

wide grip pullup: 9, 6, 4, 3

neutral grip pullup: 5, 4, 3, 3

one-armed db row

60 x 6

65 x 5

65 x 5

70 x 4

70 x 4

75 x 3

80 x 2

80 x 2

Hydro1945

12-17-2007, 07:45 PM

12-17-07, chest

db flat bench

45s x 10

70s x 10

80s x 6

90s x 2

90s x 2

80s x 4

75s x 5

db incline bench

70s x 4

70s x 3

75s x 2

70s x 3

dips: 7, 6, 5, 4

db flyes

30s x 5

30s x 5

30s x 5

30s x 4

Hydro1945

12-18-2007, 05:47 PM

12-18-07, legs

bb squat

45s x 10

135 x 10

185 x 7

225 x 2

205 x 3

205 x 3

195 x 3

185 x 4

standing calf raise

235 x 6

235 x 6

235 x 5

235 x 4

sldl

155 x 6

175 x 5

175 x 4

185 x 3

195 x 3

Hydro1945

12-20-2007, 10:38 PM

12-20-07, shoulders/traps

db overhead press

40s x 10

55s x 8

65s x 2

60s x 4

65s x 2

55s x 4

50s x 4

db shrugs

70s x 8

75s x 5

80s x 3

75s x 4

70s x 5

bb shrugs

155 x 6

175 x 4

185 x 4

185 x 3

195 x 2

205 x 1

225 x 1

215 x 1

db front raise

15s x 10 x 3

db lat raise

15s x 8

15s x 7

15s x 6

Hydro1945

12-21-2007, 12:45 PM

12-21-07, back

deadlift

135 x 5

225 x 4

275 x 2

295 x 1

315 x 1

295 x 1

275 x 2

wide-grip pullup: 8, 5, 4, 4

neutral-grip pullup: 5, 4, 3, 3

one-armed db row

60 x 7

65 x 5

65 x 5

70 x 4

70 x 4

75 x 3

80 x 2

Hydro1945

12-23-2007, 06:18 PM

12-23-07, chest

db flat bench

45s x 10

70s x 10

80s x 7

90s x 3

90s x 2

85s x 4

db incline bench

70s x 5

75s x 3

70s x 4

70s x 4

db tri ext

15 x 10

20 x 10

15 x 10

db flyes

30s x 10

30s x 8

35s x 5

35s x 4

Hydro1945

01-03-2008, 09:02 PM

1-3-07, shoulders/traps

db overhead press

40s x 10

55s x 8

60s x 4

65s x 2

65s x 2

bb military press

95 x 4

115 x 2

105 x 3

db shrugs

75s x 5

80s x 4

80s x 3

75s x 3

70s x 3

bb shrugs

155 x 5

185 x 3

185 x 3

205 x 2

225 x 1

db front raise

15s x 10 x 3

db lat raise

15s x 10

15s x 7

15s x 6

Hydro1945

01-06-2008, 10:07 AM

12-5-07, Back

deadlift

135 x 5

225 x 4

295 x 1

320 x 1

295 x 1

wide-grip pullups: 8, 5, 4, 4

neutral-grip pullups: 5, 4, 3, 3

one-armed db row

60 x 6

65 x 5

70 x 3

70 x 3

75 x 2

80 x 1

bent-over bb row

65 x 8

65 x 5

Hydro1945

01-06-2008, 12:15 PM

12-6-08, chest/tri

db flat bench

45s x 10

70s x 10

80s x 6

90s x 2

90s x 2

85s x 3

db incline bench

70s x 5

75s x 3

75s x 3

75s x 3

db tri ext

25 x 10

30 x 8

30 x 8

30 x 6

db flyes

30s x 8

30s x 5

35s x 4

35s x 3

Hydro1945

01-08-2008, 02:48 PM

1-8-08, legs

bb squat

45 x 10

135 x 10

185 x 8

230 x 1

225 x 2

205 x 3

205 x 3

calf raise

235 x 8

235 x 6

255 x 5

255 x 4

sldl

155 x 6

185 x 4

185 x 3

205 x 1

205 x 2

Hydro1945

01-10-2008, 07:10 AM

1-10-2008, shoulders/traps

db overhead press

40s x 10

55s x 8

60s x 3

65s x 2

65s x 1

bb military press

95 x 5

105 x 4

105 x 3

db shrugs

75s x 6

80s x 4

80s x 3

75s x 3

bb shrugs

185 x 4

185 x 4

205 x 2

205 x 2

225 x 1

db front raise

15 x 10 x 3

db lat raise

15 x 8

15 x 6

15 x 5

Hydro1945

01-12-2008, 03:07 PM

1-12-08, Back

deadlift

135 x 5

225 x 4

275 x 2

320 x 1

295 x 1

wide grip pullups: 8, 6, 4, 4

close-grip pullups: 6, 4, 4, 4

one-armed db row

60 x 5

65 x 4

65 x 4

70 x 3

75 x 2

80 x 1

bent over bb row

65 x 5

75 x 3

Hydro1945

01-13-2008, 12:54 PM

1-13-08, chest

bb flat bench

45 x 10

135 x 10

185 x 6

205 x 3

225 x 0

215 x 1

db incline bench

70s x 5

75s x 3

75s x 2

70s x 2

dips: 8, 7, 6, 5

db flyes

30s x 6

30s x 5

35s x 3

Hydro1945

01-15-2008, 04:28 PM

1-15-08, legs

squat

45 x 10

135 x 10

185 x 7

230 x 1

225 x 2

205 x 3

sldl

155 x 6

185 x 4

195 x 3

205 x 3

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