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Canadian Crippler
04-07-2004, 11:28 PM
I've been working out since Septermber, 2003 . My progress has been decent; more than doubling the weight I lift as of July 2004. I still however am nowhere near the level of strength I want to (and have to) be. So this journal will hopefully bring in other's insight and recommendations, which will in turn help me in body building.

Schedule:
Day 1: Biceps/Back
Day 2: Chest/Triceps
Day 3: Legs/Shoulders

Abs are done every other training day... aka every 4 days.

As for Cardio... I get more than enough of it rollerblading too and from the gym, and at wrestling training.

Enjoy, comment, critique, and :spam:

Canadian Crippler
04-08-2004, 03:38 PM
BAH!!! I hate this school, the gym was closed today. Also on Monday since it Easter. I really cant wait until I can go to the community centre, school gyms really blow. Anyways, Ill update this tonight when I do my night routines.

Canadian Crippler
04-08-2004, 09:24 PM
Thursday April 8, 2004 - Day Off

Abs:
- Crunches (50x3)
- Bikes (50x2)

Cardio:
- 20 minute walk - Unmeasured
- 20 minute treadmill run - 2.4 km (1.5m) - 272 calorie burn - 8 km/h (5 mph)
- 1 hour 20 minutes of Basketball.

Stretching:
- 40 minutes - Full body stretching (thighs, hamstring, groin, calves, arms, chest, abs)

COMMENTS:
- School gym closed today :(. I really hate this, lol. Dont mind my noob-ness please, I am kinda new to this. Also, once I learn what actual muscles im stretching, ill name em.

ryuage
04-09-2004, 05:39 AM
welcome to the journals section shoop, looking forward to watching your progress.

Canadian Crippler
04-09-2004, 11:50 PM
School again closed!!! DAMN MOTHER..... Bah, I'm not even going to say anything!

Friday April 9, 2004

Abs:
- Crunches (50x1)
- Bikes (50x1)

Cardio:
- 30 minutes Basketball
- 15 minute run - Unmeasured

Stretching:
- 5 minutes legs, 5 minutes upperbody

COMMENTS:
The running was just back from a friends house, so it wasnt measured. Tommorow I will probably pay the measly $8 for the community centre gym, since I havent been able to do any workouts in a few days. I also suggest reading the first post if you havent yet, since without reading it, it would seem like I am really lazy with my ab workouts.

Canadian Crippler
04-11-2004, 10:29 PM
Sunday April 11, 2004 - Day Off

Cardio:
- 45 minutes of Basketball

Stretching:
- 2 minutes sitting staight leg stretch (each leg) (holding middle of back foot)
- 5 minutes forward splits
- 5 minutes side splits
- 2 minutes hamstring sitting stretch (each leg) (one leg crossed over as far as possible)
- 1 minute bicep overarm stretch (each arm)
- 1 minute tricep crossover stretch (each arm)

COMMENTS:
Yet Again, school is closed tommorow. I'll be resuming on Tuesday.

jazer80
04-12-2004, 07:46 AM
gotta get the heavy stuff.. your school doesn't have a bar to do deadlifts with? do they just have those ghetto machines that are like bench pressing where you put the pin in the weights? hate those goddamn things. what are your goals? i see you wanna up 35lbs in benching, what is your routine?

Canadian Crippler
04-12-2004, 04:08 PM
They have proper weights and bench press. But they arent open half the time, and its kinda too small to do deadlifts. If I were to fall, I would hit weights or machines.

jazer80
04-12-2004, 07:51 PM
if you were to fall over doing deadlifts the machines are the least of your worries. you don't need room at all to do deadlifts, although it would be nicer to have it. squats are a whole other thing, definitely not w/o a squat rack, but i'd bet you could squeeze deadlifts in there, which of course would mean you could do straight legged deadlifts, standing barbell press, barbell shrugs, barbell rows, and all that good stuff. ACTUALLY, you could do hack squats too. i'm saying all this assuming that there's like an area 5 feet behind the bench that stays as wide as the bench, which is not always the case in some school gyms

jazer80
04-12-2004, 07:52 PM
sorry to drone on but as long as you're doing movements in total control you shouldn't ever worry about falling. i wouldn't recommend you try maxing out in there if you're concerned about space. anyways what's your routine breakdown like?

Canadian Crippler
04-12-2004, 08:20 PM
For Day 1 - Bicep, Forearm, Shoulder

Biceps: Hammer Curls, BB Curls
Forearm: Farmer's Walks, This other exercise (rolling a weight on rope, up a shaft. Arms at 90 degrees)
Shoulder: Military Presses, Sitting Rope Pull (up and down; Machine).

Day 2 - Chest, Tris
Chest - BB Bench, DB Bench, Flys
Tris - Rope Pushdown (machine), French Curls

Day 3 - Legs, Back
Legs - Quad Curls, Leg Presses, Bike
Back - Sitting Rope Pull (forward and back; Machine),

jazer80
04-12-2004, 08:42 PM
the legs and back is hurting, especially the back. i'm assuming you're looking for mass based on your goals. try picking up more compound movements. if you can fit it in that room i'd at least add deadlifts (straight legged and regular), barbell rows, and shrugs. if you add in more compound movements and eat big, adn work hard/smart, i bet you'll have no trouble getting your 150lbs

jazer80
04-12-2004, 08:45 PM
you know what i just noticed that you're... 15! damn i wish i were lifting seriously at your age, back then i just did curls, curls and curls, and maybe some push/sit ups. i don't know whether or not it would be easier or harder for you to gain weight, but i'm sorry to say i think it may be harder, due to testosterone levels. then again you're still in an all around growing phase. not sure - i'll leave that to someone else.

Canadian Crippler
04-12-2004, 09:23 PM
Yea, I was just 14 two or so months ago. I am seriously just waiting for July to come, I'll be able to use a fully equipped gym. Right now its way to big of a hastle, or very hard to get bulked up in my situation. As long as I make a little progress im happy.

rookiebldr
04-12-2004, 10:09 PM
It's still great getting started at such an early age. You've got lots of room and time to grow. Getting to a better gym in July will likely help, however you can use the time now to try various exercises and get comfortable with them.

Not really sure if you're looking for suggestions or not, so take this as you see fit. I think your back routine looks a bit light. If the room is just not available for barbell work, you could also do db rows. :)

Good luck with the workouts.

Canadian Crippler
04-13-2004, 01:10 AM
Thanks for the advice. I dont worry too much about my back or legs... until now. Anyways, Ill be doing a Day 2 workout Tuesday (today technically), and I expect to have dropped a bit :(

Canadian Crippler
04-13-2004, 03:15 PM
Tuesday April 13, 2004

Chest, Triceps

DB Press:

12x1x30's
10x1x35's
8x2x35's
6x1x35's

BB Press

2x1x135

Flys

10x1x15's
15x1x15's

Tricep Extention

15x1x???
25x1x???
15x1x???

French Press

8x1x40

Cardio:

5 minutes @ roughly 4-5 mph.

COMMENTS:
The cardio was just a jog home, very easy. The machine I used for the tricep Extention is marked wrong, so I wasnt sure the weight. I know each set I went up by 10. Im guessing it was something like 50,60,70. Maybe more, maybe less. Who knows :confused:. Anyways, on the last set of DB presses, I lost my balance a bit because I had tried to re-foot myself.. My spotter wasnt watching (:(), and one weight drifted down and smacked me right above my crotch. Ouch, cant wait for the bruise lol. Unless I am doing one arm at a time, the weight I post is the TOTAL weight I am lifting at once. Anyways, :spam: is welcome!

**Legend**
Reps
Sets
Weight

jazer80
04-13-2004, 03:24 PM
if you're going for increased size/strength you're gonna wanna up the weights and drop the reps. 8 should be the max number reps in any set, except things like calf raises, forearms, maybe shrugs etc

Canadian Crippler
04-13-2004, 03:29 PM
Thanks for the advice, I usually keep it low when I do BB Presses, but ill make sure to keep it like that for all my exercises.

ReturnedFire
04-13-2004, 05:22 PM
:spam:

good luck with the lifting and journal :thumbup:

JD77
04-13-2004, 06:32 PM
if you're going for increased size/strength you're gonna wanna up the weights and drop the reps. 8 should be the max number reps in any set, except things like calf raises, forearms, maybe shrugs etc

8 reps is good, but a couple more won't kill you either. 25 is way too much though. Like Jazer said, up the weight a bit. Good luck with the journal bud.

Canadian Crippler
04-13-2004, 06:33 PM
I didnt think I could do it 25 times. I thought I would max out at 15, maybe not even. But yea, once I start I just go till I max out. Thanks for the advice bro(s).

rookiebldr
04-13-2004, 09:29 PM
Damn those spotters!

Canadian Crippler
04-14-2004, 04:27 PM
Wednesday April 14, 2004

Back, Legs + Abs

BB Uprow:

15x1x50
15x1x65
10x1x65
6x1x75
4.5x1x75

One-Arm DB Row:

10x1x35 (Each Arm, 2 sets total)
10x1x40 (Each Arm, 2 sets total)
7x2x40 (Each Arm, 4 sets total)

Leg Extention:

10x2x50
7x1x60

Leg Press:

10x1x150
8x1x240

Leg Curls:

10x1x20
10x2x30

Bench Lunges (One foot on bench):

10x1x15's (Each leg, 2 sets total)
10x1x35's (Each leg, 2 sets total)
10x1x35's(Each leg, 2 sets total)

Crunches:

50x3

Bikes:

50x2

COMMENTS:
I wasnt sure how much I could do with my back and legs, thats why many sets have higher reps. Also, this is my first day of actually doing leg workouts (I know, its sad). I was just testing out most exercises, which again is why the reps are high. Anyways, no need to comment on the high reps, I know I know :p. I played some basketball, nothing I would call Cardio though. Also, I post the added total weight. Unless I am doing one arm/leg at a time, the weight I post is the TOTAL weight I am lifting at once. :spam: Welcome!

**Legend**
Reps
Sets
Weight

Canadian Crippler
04-15-2004, 03:33 PM
Thursday April 15, 2004

Bicep, Shoulders

Hammer Curls:

10x1x25's


One-Arm Preacher Curls:

8x1x25's (Each arm, 2 sets total)
7x1x25's (Each arm, 2 sets total)
6x2x25's (Each arm, 4 sets total)
5.5x1x25's (Each arm, 2 sets total)

BB Curls:

10x1x45
7x1x50

DB Shoulder Press:

5x1x30's

Standing Military Press:

10x1x40 (Easy, just a test).

Sitting Shoulder Press (machine):

12x1x80
10x1x90
10x1x100
7x1x100
4x1x110

COMMENTS:
As with yesterday, today had some high reps. Reasons similar... I am finding out what I can and cannot do with new exercises. Next time, I'll have lower reps in my sets. Anyways, didnt really like the Standing Mili Press, so I dont think Im gonan do this often. I didnt have a fixed spot partner today, so I couldnt do many DB and BB shoulder presses. Anyways, avergae workout. My arms are killing from it, but I think my shoulders lack a bit. I changed my routine, look at post 1 for the change. Today I used my old routine though. Any advice is always welcomed. Cheers till next time.

**Legend**
Reps
Sets
Weight

Southern Beast
04-16-2004, 12:39 AM
Where do you plan on going to wrestling school at?

I was an aspiring pro-wrestler in High School, and still would love to do it, but really want to continue college first. I did a little work for a few southern feds, and it's extremely rewarding (and tough). If I get goosebumps working in small towns, imagine how it'd be if it was a WWE event?

Best of luck with your goals, bro.

Canadian Crippler
04-16-2004, 02:24 PM
Ill be training at the Squared Circle in Toronto. I will hopefully be starting in June or July. Whats feds did you wrestle in?

Canadian Crippler
04-16-2004, 02:25 PM
Exercise Room closed today :(, Ill be resuming Day2 on Monday.

Canadian Crippler
08-05-2004, 09:33 PM
Been away for awhile... from WBB that is :omg:

Well I'm gonna update this from tommorow, just without the legend crap (takes to long).


EDIT: I updated the first post with new splits, new max's, and other ****s.

Canadian Crippler
08-05-2004, 09:41 PM
****, didn't meet my goals.

Max Bench: 175
Max BB Curl: Have no idea... but I'm not a curl jockey anymore, so I'm not recording this anymore.

Weight: 146

Xaust
08-06-2004, 03:46 PM
Nice Work Mate.

Canadian Crippler
08-06-2004, 08:06 PM
Friday August 6, 2004
Bicep/Back


Workout:
setsXrepsXweight

Hammer Curls - 1x24x30's
One-Arm Concentration Curls - 4x10x30's
Self-Spotting Preacher Curls (machine) - 1x8x40
Seated Hammer Curls - 1x24x25's
Seated Cable Row - 1x10x105
Seated Cable Row - 1x10x112.5
Seated Cable Row - 1x8x112.5
Seated Row - 1x10x125
Upright Row - 1x12x60
Upright Row - 1x10x60
Rear Delt Fly - 1x8x90
Pull Ups Level 4 Assisted - 1x10xBW(149lbs)
Pull Ups Level 3 Assisted - 1x6xBW(149lbs)

100 Crunches
50 '90 Degree Leg' Crunches
100 Bikes

Cardio:
None


Diet:

Meal 1 - 2 eggs, 1 bowl Kraft Dinner, 1 pita, 1 glass orange juice = 764 cals
Snack - 1 bowl Corn Squares cereal = 190 cals
Meal 2 - 2 wings, fries & ketchup, 1 glass cherry soda = 514 cals
Snack - 1 scoop icecream = 180 cals
Meal 3 - 2 burgers, 1 bun, 1 glass lemonade = 840 cals
Snack - 1.5 scoops ice cream = 220 cals

Total Cals = 2708 cals


Other:

30-40 minutes of Stretching

Comments:

Did my ab work at home today (usually done at the gym).

I was doing alot of reps today; I don't know why. I usually for every set do 6-10 max. Hey, guess that means I got stronger :clap: .

I usually rollerblade there and back, but not today. Oh well, I don't "need" cardio at this time anyways.

2708 cals? ****ing awesome! I had a bit more actually; some popcorn and some crackers (not recorded because I didn't have the box). I'm happy with this.

I weighed in at 150 pounds w/ shoes and clothes today. My 146 is aswell with shoes and clothes. I think I may have been this much more because I weighed myself after eating a 764 cal meal. I'll weigh myself again tommorow.

Overall a good day, but I wanna work on lowering those reps and highering the weight. Comments, critique, and :spam: welcome!

Zearoth
08-06-2004, 08:40 PM
Nice clean diet you've got there. :thumbup:

Xaust
08-06-2004, 08:52 PM
That diet is better then yours Chung, hes getting a lot of Caloires, good for bulk.

Xaust
08-06-2004, 09:42 PM
I am gonna compare my food intake with you guys, I won't include calories and all, but I'll let you guys assume.

Meal 1: 2 Peices of Rye Bread With Nutella
Meal 2: Hotdog, Bowl of Beans (w/ Sauce)
Meal 3: 2x Banana's, Strawbaries, Yogurt, Blueberries, Ornage Juice, Peach, Skim Milk Powder
Meal 4:1/4 of a protein bar (its gross :P) Corned Beaf (aprox 8 slices)
Meal 5: 1.5 Steak, Baked Potato (Margirine On it), Corn, Spinach
Meal 6: Turkey Slices (aprox 8 slices)
Meal 7: Chocolate Pudding, Glass of Milk With Ice Java and Skim Milk Powder
Meal 8: Bowl of Goldfish
Throughout the day, drinks I had were Cranbarry Juice.
I am sure this is an enough food for bulking. Must Clear 3k Cals

I'm gonna go eat more now :)

I dont usually get 3 k cals a day though, probably more like 2.4k-2.8k Cals on average maybe

Canadian Crippler
08-06-2004, 10:39 PM
That's good... but you don't eat all that. You're lieing just like how you lied about asking your GP what anirexia is. But... whatever.

Xaust
08-07-2004, 06:13 AM
I knew you would say that, and I did ask, I had a general idea, you weren't even right, wow. I ate all that yesterday, so stfu, and stop saying things you wouldn't know. And just becuase I ate that much oneday (yesterday) doesn't mean I eat that much everyday. Like it says at that bottom I'm estmating 2k Cals+ aday on a regular basis, yesterday was an exception. For example im working today, so I woudn't beable to eat that much. Today, would probably go like this:
MEal 1: Bagel with Nutela, Banana
Meal 2: 12inch Assorted Sub
Meal 3: Pasta with Meat Sauce, Assorted Vegetables, Bread
Meal 4: Slices of Turkey OR Corned Beef
Meal 5: Watermelon, Chocolate pudding
Meal 6: Milk With ice java and skim milk powder
Assorted Drinks throughout the day (Orange Juice, Grape Juice, Strawberry Kiwi)
(Just an estimate)


I was more right about it then you, fool. You thought, wow your skinny=your anerxic. Which was way off. I was more right, which is being scared to eat food, and not eating= EVENTUALLY GETTING SKINNY, you didn't know **** about it. She said that not eating food was a stage of it, but it will usually lead to it becuase, your not eating. Your just assuming another thing. Like you do about everything, according to you, everyone is useless. And I quote from Mitchell's mouth "Doctor's are useless, they don't know anything. Aswell as Skin Doctors." Wow, what a dumb statement, without doctor's we would probably be dead.

And back to how much I ate in one day, got any other stupid things to say, of proof that I DIDN't, even though i clearly did eat that much yesterday? Btw, is there a real reason for saying that, so you can start an E-Argument, idiot. Stop being jealous that I consumed more food then you in one day, wow, just go eat more. Now plz stfu, because I don't feel like listening to more of your bs. I know you can write a 100 pages in defence of what I just said, but I am not in the mood, for reading this crap, Gotta go to work, later.

Canadian Crippler
08-07-2004, 09:42 AM
You weren't right you ignorant fool. I said anerexia is where one is disturbingly underweight, a level of underweight that is CONSIDERED ANEREXIC. That is what I said, which is exactly what anerexia is. If someone realizes they are obese, and then are scared to eat because of this realization, it DOESNT make them anerexic. You however believed it did.

Again, stfu you didn't eat that, its total BS. Someone who weights ****ing 105 pounds at 5"6 could no way push themselves to eat 3200 cals or w/e. I don't give a **** what you eat either, why are you posting it here? Get your own ****ing journal so I can go in there and spam it like you do to everyone elses. Scrub.

ryuage
08-07-2004, 09:54 AM
all the hostility...

Xaust
08-07-2004, 03:11 PM
Hey mitch, back from work, will continue the E-Argument later, cuz im tired right now :D I thought you wanted spam btw, you say it right here?
Enjoy, comment, critique, and (picture of spam) you have it on your first post

rookiebldr
08-07-2004, 03:57 PM
Well done on getting to 150. I might have come a bit later than July but on worries you're adding the lbs on. :)

Canadian Crippler
08-07-2004, 04:33 PM
Thanks man. 1700 cals so far today, and still dinner and dessert left.

Canadian Crippler
08-07-2004, 10:49 PM
Saturday August 7, 2004
Chest/Tricep


Workout:
setsXrepsXweight
BB Bench Press
1x12x105, 1x12x125, 1x10x135, 1x6x145
DB Press
1x8x35s
BB Decline Bench Press
1x10x135, 1x7x145
Cable Chest Press
1x6x160
1-arm Cable Tricep Extention
1x10x16.5 (testing obviously... didn't like it)
Cable Pushdown
1x10x50, 1x10x55, 1x7x55
Bentover Cable Tricep Extention
1x10x37.5
Kneeling Cable Tricep Extention
1x10x37.5, 1x10x40
Unassisted Dips
1x10xBW(148), 1x6xBW


Cardio:

None


Diet:
Meal 1
1 bowl Hamim (chicken, rice, beans, tomatoes, water) = 800 cals---60g protein
Snack
35-40 crackers = 479 cals---10.5g protein
Meal 2
4 slices turkey, 1 glass orange juice, 2 eggs = 327 cals---27.8g protein
Snack
2.5 scoops icecream = 360 cals---6g protein
Meal 3
2 buns, 2 beef burgers, fries, coke, apple cedar sauce, ketchup = 1435 cals---52.1g protein


Total Cals = 3401 cals
Total Protein = 156.4g protein


Other:

None


Comments:

Hmm, not what I call a great day.

The tricep extentions were coming along weird; this is my first time doing some of them. My form was a little messy, and I was doing to little weight or too much weight. Hope to improve on those tricep sets next time.

Got in alot of cals and sufficient protein, so I'm happy about that. I highly reccomend ~HAMIM~, 1 bowl has 800 cals and 60g of protein. :eek:

The reason for only 17 sets was because I rushed home to go to wrestling... turns out I didn't even go. I also didn't stretch today because of that.

I saw Collateral aswell today. It was okay, alot better than I thought it would be. They did the best they could with a plot that revolves around a hitman using a taxi as transportation.

Comments and critique welcome and appreciated!

debussy
08-08-2004, 10:11 PM
good bulking food :thumbup:

whats with the high reps on the bench? i think if youw wanna reach your bench goals you should stick to 8 reps or less. either way, youre a strong sob for 15. keep up the good work.

Canadian Crippler
08-08-2004, 10:45 PM
debussy: Thanks bro. And yea, I am looking to cut down on those reps and clean up my bulk a little. Today shows no sign of that, but it will happen :nod:

Canadian Crippler
08-08-2004, 10:59 PM
Sunday August 8, 2004
Rest Day


Workout:
setsXrepsXweight

Rest Day...


Cardio/Activities:

3 hours wrestling training


Diet:
Meal 1
1 bun, 4 slices turkey, cheese, pita, multi-vitamin = 471 cals---34.8g protein
Snack
2 scoops icecream = 360 cals---6g protein
Meal 2
2 skewers chicken souvlaki, 1 burger, fries, ketchup, 2 glasses lemonade = 830 cals---57g protein
Snack
1 box Danon strawberry yogurt = 180 cals---3g protein
Meal 3
1 grilled cheese sandwich (2 slices white bread, cheese), 20 grapes = 360 cals---17g protein
Snack
1 plain donut = 219 cals---2.6g protein


Total Cals = 2420 cals
Total Protein = 120.4g protein


Other:

None


Comments:

Rest day, tommorow we do legs.

The wrestling training wasnt very "cardio-vascular" today. Mostly ground moves and submissions. We learned chops today... my chest is still beet red lol :whip: . I'll make sure to post the pics once I get them.

Woke up a bit after noon, ate a meal (wanted to eat more but had to leave), and then came home at 6:00. So not much time to eat today. I'm still looking to clean up my bulk a bit, but my house lacks food at the moment so I'm just eating whatever has calories. Tis will be different though, one day :nod: .

Still wanting to eat 3000 cals a day, which I did yesterday, but not today. That ~hamim~ is awesome, gotta get my mom(my) to make more :p .

Comments and critique welcome and appreciated!

Shane
08-09-2004, 01:04 AM
It seems like you should be eating more if you are having wrestling practice and lifting. How are your energy levels?

Canadian Crippler
08-09-2004, 09:52 PM
Shane: Is there a way to measure that? Lol, I'm new to this. I am usually full of energy though.

Canadian Crippler
08-09-2004, 10:36 PM
Monday August 9, 2004
Legs, Shoulders, Abs


Workout:
setsXrepsXweight
Hammer Strength Calf Raise
1x30x180, 1x20x270, 1x13x320
Donkey Calf Raise
1x135x15
Standing Calf Raise
1x270x15, 1x300x15, 2x300x11
Decline Angled Leg Press
1x15x140, 1x10x210, 1x10x260, 1x10x290, 1x8x300
Seated Leg Press
1x10x290, 1x8x300
DB Press
1x10x30s, 1x8x35s
Lat Pulldowns
1x8x120, 1x5x135
Seated Shoulder Press (machine)
2x7x90, 1x8x90, 1x8x95
TVOs (slow)
1x5x10s
Crunches + 8lb ball
1x50
Legs-Up Crunches
1x50
Twists+8 lb ball
1x40
Bikes
2x50


Cardio:

None


Diet:
Meal 1
1 glass orange juice, 1 bun, 1 bagel, cream cheese, 4 slices salami = 679 cals---27.9g protein
Snack
2 scoops icecream = 380 cals---6g protein
Meal 2
2 Eggo waffles, 4 tbsp 100% maple syrup = 370 cals---5g protein
Snack
1 plain donut, 1/2 bowl shreddies = 329 cals---5.5g protein
Meal 3
1.5 bagels, 2 pizza pops, 2 boxes raisins = 926 cals---34.6g protein
Snack
1 bag popcorn, 1 crispy crunch = 338---8.8g protein


Total Cals = 3022 cals
Total Protein = 86.8g protein


Comments:

:( What a crappy day.

I have never uses the Hammer Strength Calf Raise machine or the Donkey one. It took me like 3 or 4 sets to finally find a weight that wasn't too light. Waste of time and sets. I didn't continue with either of these machines, since the Hammer one did something to my knees and sitting down while lifting weight just wasn't helping. ****, better get my form right next time :D

I maxed the standing calf raise machine, and even went extra deep. Its too bad, I like this machine the most for calves.

I have also never used the Decline Angled Leg Press before. I had no clue what I should have been using, so again like 4 sets later I find a sufficient weight.

Shoulders were ok I suppose. My spotter was done for the day when I was done with the 30s (to light), so I couldnt push myself with the 35s nor try to go up to 40s.

I do my TVOs nice and slow. About 4 seconds on the T, 3 seconds on the V, and near 5 seconds on the O.

I'm starting to feel real sick from my diet. I think I am consuming too many carbs, not enought fruits and veggies, and to much junk. I actually feel like 1/2 puking right now. I'm going to redo all my workout plans and diet plans. Clean bulk, and PROPER sets :nod: :angel: . Tommorow is Bicep/Back.

Comments and critique welcome and appreciated!

Zearoth
08-10-2004, 09:13 AM
Good luck on your revamp. :strong:

Canadian Crippler
08-10-2004, 10:42 PM
Tuesday August 10, 2004
Bicep, Back


Workout:
setsXrepsXweight
Concentration Curls
1x10x30s, 1x8x35s, 1x4/3x40s (4 with right, 3 with left)
Seated Hammer Curls
1x8x30s, 1x9x30s
Cable Curls
Warm Up Set, 1x10x75, 1x5x80, 1x6x80
Preacher Curls (Machine)
Warm Up Set, 1x6x80, 1x5x85
Seated Cable Row
1x10x120, 1x7x135, 1x4.5x140
Seated Row (handles)
Warm Up Set, 1x10x115, 1x6x130
Vertical Pulldowns
1x10x105, 1x5x120
Shrugs
1x10x45s, 1x9x55s, 1x5x60s
Pull Ups
1x8xBW, 1x3.5xBW


Cardio:

3 hours wrestling training


Other:

16 sets substance stretching, held in 1:00 to 1:50 for each.
5 sets light stretching, held in :10 to :30 for each.


Comments:

Solid Day.

I woke up early and brought my dog to the vet, and did some groceries with my bro. Finally, got stacked up on the meats, dairy, and fruits! :clap:

Good reps today in my sets, unlike the past few workouts. I can now use 40's as "heavy sets" if I do these sets in the beginning of my workout. Hey, its improvement! :nod:

I read the thread I posted about this routine after I did it, and apparently it's too many biceps. I'll try to cut back on that and higher up on the back sets for next time.

I ****ed up the order on my sheet; this is not the order. My pattern was one exercise that focuses on biceps (EXERCISE, including all sets in it), then one that focuses on back. Ofcourse, doing this until I was done. The pullups were done at the end. I'm going to post a full routine, to get a good critique and edit it accordingly.

I'm not posting diet anymore; it takes me way to long to jot it all down and find the calories and protein (online or in house). I am however still making sure I eat as much as I did before (and more), just now cleanly. Had lots of meat today, orange juice, some fruits, and yogurt. That's "cleaner" I suppose. :D

Again, wrestling training wasn't really "cardio". Lots of mat moves, top rope moves, and others today. Not much chain wrestling and running the ropes (the 2 things that freakin kill your energy in 1 minute).

Comments and critique welcome and appreciated!

Canadian Crippler
08-11-2004, 08:45 PM
Wednesday August 11, 2004
REST DAY

Went to this trade show with my uncle, so didn't hit the gym today. Also, my back was hurting from yesterday's training so I didn't go to wrestle today.

Canadian Crippler
08-12-2004, 08:36 PM
Thursday August 12, 2004
Chest/Tri


Workout:

GOT DELETED.


Cardio/Activities:

None


Other:

GOT DELETED.


Comments:

Accidentally deleted this today (The 14th). Damn, lol. I will say that it was quite a good day however. Benched 145x9, which is a new record for me.

Canadian Crippler
08-14-2004, 05:54 PM
Friday August 13, 2004
Rest Day


Workout:

Nothing.

Cardio/Activities:

None


Other:

None


Comments:

Rest day, legs were killing from wrestling and other legs day.

Canadian Crippler
08-14-2004, 05:57 PM
Saturday August 14, 2004
Botched Day


Workout:

Botched. Read Comments.

Cardio/Activities:

3 hours wrestling training.


Other:

None


Comments:

I was about to leave to the gym, when I decided to take look on Ticketmaster for tickets to Summerslam (already looked atleast 20 times). And you will never guess... 4 tickets, Level 100, Row 3!!! Those lil itty biddy ****ers released tickets 1 day before the event! Yea, so a happy little Altersh0ck got the tickets ordered, and picked them up. By the time I was done this, I had to go to wrestling training. So in other words.... no workout today.

rookiebldr
08-14-2004, 06:36 PM
Sweet catch on the tickets. I also read that Chris Benoit was training at 365 Fitness in Etobicoke. ;)

Canadian Crippler
08-14-2004, 10:08 PM
Yea thanks! They're all at Ontario place today.

Xaust
08-14-2004, 10:57 PM
Have fun at SummerSlam! :strong:

Zearoth
08-15-2004, 06:38 PM
:withstupi

Oh yeah, and :spam: !!!

Xaust
08-15-2004, 08:25 PM
Summer Slam is going to be AWESOME and :spam:!`~!@`12`!!

Canadian Crippler
08-15-2004, 10:32 PM
It wasn't that good... 3 crappy matches, 1 amazing match, 2 good matches, 4 "ok" matches.

Xaust
08-15-2004, 10:49 PM
dAM I THot SUMmmerslam woulda been So cool espically the wrestling matches. To bad. MAbey Next Time gUYS.

Canadian Crippler
08-15-2004, 11:00 PM
Why call, apologize to me, and make an uncomfortable situation if you know that you're never going to stop?

Xaust
08-15-2004, 11:07 PM
Huh?@?!!? Wtf R U Talking About I Never Called And Apologized Iwas Just Simply Stating That I Thought Summerslam Would Be Cool Espcially The Wrestling Matches, Sorry If It Offened You!!

Okay im out see you at the Gym :cool:

Canadian Crippler
08-16-2004, 12:34 AM
It would be easier to say something if you actually had interests and ambitions... :scratch:

Xaust
08-16-2004, 10:47 AM
Oh....Cool, you made some nice improvement on the bench there! :clap:

Canadian Crippler
08-16-2004, 10:20 PM
Monday August 16, 2004
Legs & Shoulders


Workout:
setsXrepsXweight
Standing Calf Raise
1x16x300, 1x15x300, 1x13x300
Donkey Calf Raise
Warm Up Set, 1x10x115, 1x9x115, 1x5x140
Sled Leg Press
1x10x270, 1x10x290, 1x4x320 (wtf?), 1x8x320, 1x2x340 (wtf?)
DB Shoulder Press
3x7x35s
Lat Pulldown
1x10x120, 1x6x135, 1x4x140
Seated Shoulder Press
Warm Up Set, 1x8x90, 1x5.5x90, 1x6x90
Crunches
2x50
Leg Raised Crunches
2x50
Bikes
2x50


Cardio:

15 minutes rollerblading


Other:

16 sets substance stretching, held in 1:00 to 2:00 for each.
5 sets light stretching, held in :10 to :30 for each.


Comments:

Eh, lighter day than usual.

Some sets were a little iffy, as you can see. I did feel todays workout quite well though. The pad for doing squats is absolutely useless; it's padded for about 1 inch and then it's just vinyl. Oh well, I'll have to save learning and doing squats for..... now that I think about it, I won't be able to squat for another few years. :rolleyes:

Tommorow is wrestling, pumped for it.

RAW tonight was very good, lots of good and funny promos, and decent matches at the LEAST.

Comments and critique welcome and appreciated!

Zearoth
08-16-2004, 10:33 PM
Good workout.

I would, however, probably move your lat pulldowns to your back/biceps day. Doesn't really fit with your shoulder schedule, but that's just me.

I stumbled on the last bit of RAW and was pretty decent. Ending kind of trailed off at the end though...

Keep it up. :strong:

Canadian Crippler
08-17-2004, 10:44 AM
You mean where they turned on "Randy Orton"? Those guys have been a powerful stable team for over a year now... so it actually was very shocking and a terrific finish :P

Ken leg pressed 520 twice by the way.

Xaust
08-17-2004, 09:46 PM
Wow 520, wats your max ?

Canadian Crippler
08-17-2004, 10:02 PM
Dunno.

Didn't hit the gym today, btw.

Xaust
08-17-2004, 10:51 PM
OH can u do 520?

Canadian Crippler
08-18-2004, 11:48 AM
Shut the hell up.

Canadian Crippler
08-18-2004, 11:20 PM
Wednesday August 18, 2004
Back & Bicep


Workout:
setsXrepsXweight
Pullups (close sets)
Warm Up Set, 7xBW, 4xBW
Front Pulldown
10x105, 8x120, 6x135
Seated Double-Axis Row
10x105, 8x120
Seated Cable Row
Warm Up Set, 8x120, 8x120, 6.5x135, 4x140
Concentration Curls
7(right)6(left)x35s, 6(right)5(left)x35s
Seated Hammer Curls
11x30s
Machine Preacher Curls
10x75, 5.75x85


Cardio:

3 hours wrestling training


Other:

16 sets substance stretching, held in 1:00 to 1:30 for each.
5 sets light stretching, held in :10 to :30 for each.


Comments:

Decent day.

Back got stronger by a rep or two.

My biceps were almost done after I finished all the rows and other back work. I do believe though that my bicep strength has aswell improved since I returned to posting in my journal.

Possibly going to Wonderland tommorow, and Smackdown is on tommorow aswell. Chest/Tricep/Abs tommorow.

Comments and critique welcome and appreciated!

Zearoth
08-19-2004, 12:14 PM
Good session. :spam:

Canadian Crippler
08-19-2004, 11:45 PM
Ignore this...

Canadian Crippler
08-20-2004, 12:14 PM
Ignore this too ;)...

Canadian Crippler
08-20-2004, 04:46 PM
Friday August 20, 2004
Chest, Tricep & Abs


Workout:
setsXrepsXweight
BB Bench Press
Warm Up Set, 10x130, 10x140, 1x180, failx185, 7x150
DB Bench Press
10x45s, 5x50s
Seated Cable Chest Press
8x160, 6x165
Dips
12xBW, 9xBW
Pushdowns
9x55, 7x60
Skullcrushers
7x50, 8.5x50
Crunches
50
Raised Leg Crunches
50
Side Crunches
50 left, 50 right
Twists
50+8lb ball


Cardio/Activities:

30-35 minutes rollerblading


Other:

Light stretching (5-10 minutes in total).


Comments:

An alright day.

Did a new bench max today! :strong: . I went for 185, but couldn't quite do it. I do think I could have done it if I didn't do 180 beforehand (I went for a 2nd rep by the way, which definately killed me a bit.)

Not to many sets done today, but still a pretty decent workout. Wrestling training is tommorow, as is ~legs~.

Comments and critique welcome and appreciated!

Zearoth
08-20-2004, 04:51 PM
Strength is getting up there. Congrats opn the new max. :thumbup:

Xaust
08-20-2004, 05:06 PM
Congrats, but remeber to get the reps up there.

rookiebldr
08-20-2004, 08:41 PM
Nice try on the second max bench. When you are trying for you max's you might want to lower the reps on your warmup sets too. The 140x10 might have been too much too. 140x6 would allow you to get the feel of the weight but not tire you out as much. You'll smoke 185 next time. :)

Canadian Crippler
08-20-2004, 08:49 PM
Zearoth: Thanks.

Xaust:

Rook: Haha, lets hope. I'll take that rep count into consideration; though I don't think that is what had the semi-fatigue effect on me.

Canadian Crippler
08-20-2004, 10:17 PM
Took some measurments tonight, thanks for the idea rook.


Shoulders - 16.5"
Chest/Upper Back - 37"
Arms unflexed - 11"
Arms flexed - 12.1"
Waist - 38"
Thighs - 19.65"
Calves - 14"

mega
08-20-2004, 11:02 PM
Workouts look good.

I didn't realize you could measure shoulders.

Canadian Crippler
08-21-2004, 12:15 AM
Mega: I do around the armpit and top of the delts. It's basically a measurement of the deltoids.

mega
08-21-2004, 11:07 PM
Oh, ok.

180 is great, especially at your age, keep at it man!

Canadian Crippler
08-22-2004, 01:48 AM
Pics - http://wannabebigforums.com/showthread.php?t=51978

vkefi
08-22-2004, 02:07 AM
Journals looking good :thumbup:

Your stats say .. 38" waist ? Where are you measuring that from ? Just curious as im 205lb, 5'10 and have 39" and woah nelly, shes twice the size :P

Looking lean and skinny personally .. Maybe up the calories a few hundred, or add another meal to the day. That said, doing great for 15 years of age :thumbup:

Canadian Crippler
08-22-2004, 02:13 AM
I have gained 12 pounds since June. I was initially far skinnier. I consume around 3000-3300 cals a day. I guess the reason I look so lean is because I have only been eating this much for a month or so now.

I measured "waist" around the largest area in the waist/hip region.

vkefi
08-22-2004, 05:20 AM
hmm, i have the tape measure over my belly button. she comes to 39" . personally, from your pics, that same measurement looks 'much' smaller. 32" comes to mind :)

Keep at it :)

Canadian Crippler
08-22-2004, 10:22 AM
Thank's for the replies. I measured at the just bellow belly button; I'm 33" I think I will keep that, since that is actually the waist.

vkefi
08-22-2004, 11:20 PM
Just noticed the 180 bench as well, your doing great for 15 :D Senior years in high school ppl will ph33r j00 :D

BIG C
08-22-2004, 11:30 PM
Good Job on your bench max!!

Canadian Crippler
08-23-2004, 06:36 PM
vkefi: Haha, thanks for the compliment. But my school is pretty gentle; you probably didn't see that I'm not American :D.
BIG C: Thanks.

3 day break for the gym =/. 2 of these days are my rest days though. I try to get in Mon-Fri, since it's hard to get in on the weekends due to wrestling. Today (monday) I didn't go because I had to help the painters and crap around at my house.

Well, tommorows another day.

debussy
08-23-2004, 07:36 PM
hey man, i just saw your max bench. i think you would have been able to do 185-190 if you had warmed up differently. 135 x 10 and 140 x 10 could have tired you out. next time, try something like ... 95 x 10, 115 x 8, 135 x 6, 155 x 3, and then hit 185 and 190. anyway, youre doing great. i noticed in your pics that your shoulders are your strong point.

rookiebldr
08-23-2004, 07:45 PM
But you do live in dangerous Toronto. Even ElPietro moved out of Toronto! :hide:

Canadian Crippler
08-23-2004, 10:02 PM
Rook: Oh yea. I'm freakin scared of my neighbourhood man. We have had 2 murders in the past 15-20 years. YOU KNOW WHAT IT FEELS LIKE TO WALK AROUND AT NIGHT KNOWING THAT STATISTIC? ;)

debussy: Probs, I'll retest in early september.

Canadian Crippler
08-24-2004, 09:56 PM
Tuesday August 24, 2004
Legs & Shoulders


Workout:
repsXweight
45 degree Sled Leg Press
Warm Up Set, 10x250, 10x280, 8x320
Seated Leg Extension
Warm Up Set, 10x165, 8x180
Lying Leg Curls
Warm Up Set, 5x110, 6x105, 5x105
Standing Calf Raises
16x300, 16.5x300, 14x300, 16x300
Lever Shoulder Press
10x90, 8x95, 5x100
BB Upright Row
12x60, 8x70, 8x70
Rear Delt Row
10x100 (easy, this aint workin for me though)
TVOs
6x10s, 3x10s - These sets were 20-25 seconds apart.


Cardio:

15 minutes rollerblading

2.5 hours wrestling training


Other:

16 sets substance stretching, held in 1:00 to 2:00 for each.
5 sets light stretching, held in :10 to :30 for each.


Comments:

Very good shoulders day, mediocre legs day.

The Rear Delt Row just isn't working for me. The 10x100 was pretty easy, but I felt it most in my biceps. I'm going to switch that to TVOs from now on.

Talking about TVOs... I do mine nice and slow. 5 seconds on the "T", 3 seconds on the "V", 3 seconds going up on the "O", and 2 seconds coming down on the "O". That's why it's not with lets say 15s at 10 reps.

I came in late for wrestling, so I had to do a "special" warmup. A.k.a, bumping around for 30 minutes straight with little breaks at times. **** was brutal, but it's for the best anyways. I also had my 1st "match" today. Not a REAL match, just infront of the other trainees and trainers.

Checked my weight today, 150! It WAS near when I finished eating though... so I wont record it down until I am 150 or more for a few more days.

Comments and critique welcome and appreciated!

debussy
08-25-2004, 01:11 PM
Good job on getting 150. You are extremely active man.... how many calories did you consume yesterday? Seems like you'll need 3500+ to bulk if you're exercising that much.

Canadian Crippler
08-25-2004, 10:19 PM
depussy (sorry, had to do it once lol): Yeah I am pretty active. I unfortunately admit I only score in 3000-3300 cals a day, and around 140 grams of protein. I'll have to speak to my motha about buying more food, because there is nothing here lol :D.

Didn't work out today; it was back/bicep, but my back was just killing throughout the day from wrestling. IT got better at around 5:00, but it was too late; I had to go wrestle at 7:30, which means I had to leave at 6:30... and eat before that.

Anywho...

Cardio/Activities:
3 hours wrestling training
5 minutes roller blading

Canadian Crippler
08-27-2004, 08:28 PM
Friday August 27, 2004
Back, Bicep & Abs


Workout:
repsXweight
Pullups
8.5xBW, 6xBW
One-Arm DB Row
10:10x40, 10:10x45, 9:9x50
Seated Cable Row
10x125, 6.5x135, 7.5x135, 6.5x135
DB Shrugs
7x60s, 8x60s, 8x60s, 9x60s
BB Curls
9x50, 9x50
Lever Preacher Curls
8x75, 6x80
One-Arm Concentration Curls
4:4x35, 6:5.5x35
Crunches
50
Raised Leg Crunches
50
Left Side Crunches
50
Right Side Crunches
50
Twists
50 w/ 8lb ball

Cardio:

None


Other:

16 sets substance stretching, held in 1:00 to 2:00 for each.
5 sets light stretching, held in :10 to :30 for each.


Comments:

Very good day!

This new routine is working great! I'd like to thank all those who helped, especially Jeff. You guys are teh shiz 1n d4 cuzt0m1z1n 0f t3h r00t33n~13/!!

I wasn't sure what I could do with the DB Rows, so the reps are high. With the 40's was easy. the 10 reps with the 45's is legit and solid. I will be starting with 50's next time however.

My biceps were really dead before I started there isolation. I'm not sure if it's that, or if I just stink at BB curls... but I was doing much less than usual. Same with the concentration, but that was definately because my bi's were done for.

Checked my weight today again, 151! I feel good now that I have solidly beat my July goal, even if it is a little late.

Comments and critique welcome and appreciated!

rookiebldr
08-27-2004, 09:09 PM
Hey thanks Mitch. Glad the site could help out. As you work this routine you can definitely change things up it you feel it's not working out for ya.

Great work hitting your weight goal. upward and onward!

BIG C
08-28-2004, 08:01 AM
Good Workout Session!!

What are the lever preacher curls?

Canadian Crippler
08-28-2004, 11:38 AM
Jeff: So far it is working for me, though my biceps seem to be dead before I start there isolation.

BIG C: http://www.exrx.net/AnimatedEx/Brachialis/LVPreacherCurl.gif

rookiebldr
08-28-2004, 12:34 PM
If you really feel the bi's are too tired an alternative would be to work tri's with back and bi's with chest. The triceps are relatively fresh after back so you can hit hard and the same goes for the biceps on chest day.

Zearoth
08-28-2004, 01:18 PM
Keep it up, Mitch.

BTW, what's with the low pullup reps?

Canadian Crippler
08-28-2004, 04:52 PM
Rook: The problem is if I did Back on Monday, and then Bicep on Tuesday, I would have already worked bicep on monday while doing back, AND then doing bicep again on tuesday. You know what I mean? Either way, it's not a big problem. As long as I am working them well, which I am with this routine.

Zearoth: Unassisted.

Zearoth
08-28-2004, 06:14 PM
Mitch, what's your schedule looking like? It seems like you're sporatically just going to the gym on certain days.

Canadian Crippler
08-28-2004, 08:20 PM
Chun: I've been busy with wrestling, out of towners, and some other temporary stuff... so at the current moment, I just go whenever I have a moment to. Whether this is everyday, every 2 days, or some other pattern, it's what I have to live with. But yea, my schedule shoud clean up after this weekend, and definately when school starts.

rookiebldr
08-28-2004, 09:12 PM
Rook: The problem is if I did Back on Monday, and then Bicep on Tuesday, I would have already worked bicep on monday while doing back, AND then doing bicep again on tuesday. You know what I mean? Either way, it's not a big problem. As long as I am working them well, which I am with this routine.

lol, just let me know when I offer too many suggestions, however here's one more. I've often do legs between two upper body days. This allows the upper body to recoop some before you hit it again. Anyway, just a thought as you refine this routine of yours. :)

Canadian Crippler
08-30-2004, 06:43 PM
Monday August 30, 2004
Chest, Tricep, & Abs


Workout:
repsXweight
BB Bench Press
Warm Up Set, 10x135, 8x145, 8x145, 7x159, 8x150
Incline Lever Chest Press (side-grip)
7.5x120, 9x120, 6x135
Standing Flies
10x100
Pushdowns
10x55, 8x60, 6x60
Skullcrushers
10x50, 8x50, 9x50
Crunches
50


Cardio/Activities:

15 minutes rollerblading


Other:

None


Comments:

Below-par day.

I forgot to print out and bring my new routine, so I had to try to remember it there. I got it almost right, except totally forgot about dips =/.

Good bench sets, 8x150 is a new PR I think (I was doing 4x155 a few weeks ago, never tried 150).

I felt something =/ish in my bicep on the second set of standing flies. My form has never been good on these, and I think that was the problem. I'm gonna have to find a replacement for them.

I really felt those skulls, good sets.

Checked my weight today again, 150. Last time, I thought it was 151, but it actually was 150.1. Stupid me lol, anyways I was the same weight today.

Today was an abs day, but during the first set of crunches I started to sweat like crazy. I decided to just get up, leave, and do it tommorow... when I noticed the mat area hotter than the rest of the gym. Why? I do not know. But I'm guessing that's why I was sweating. Abs will be done tommorow.

So with the miss of 2 fly sets, and the miss of dips as an exercise, today wasn't a great day at the gym. Tommorow my pass expires =/. I might sign up for one more month, since I don't think my school gym will be open everday until mid/end september.

Comments and critique welcome and appreciated!

Canadian Crippler
08-31-2004, 03:41 PM
Tuesday August 31, 2004
Legs, Shoulders & Abs


Workout:
repsXweight
Decline Sled Leg Press
10x270, 10x300, 10x325
Seated Leg Extention
9x165, 6x180
Lying Leg Curls
10x90, 6x100, 6x100
Standing Calf Raises
12x325, 14x325, 11x325, 11x325
Shoulder Press (lever)
7x90, 5.5x90, 6x90
BB Upright Row
9x70, 8x75, 7.5x75
TVOs
5x10s, 4x10s
Crunches
50
Raised Leg Crunches
50
Left Side Crunches
50
Right Side Crunches
50


Cardio/Activities:

13 minutes rollerblading


Other:

16 sets full body substance stretching, held in 1:00 to 1:30 for each.
Other light stretching.


Comments:

Solid day.

It seems like everyweek my legs get stronger! If I'm not mistaken, just last week I was leg pressing 320x6, but today I did 325x10. I've gotta start with higher weight next time, but I still felt the sets nonetheless.

I decided to use front (regular) grip on the shoulder presses. Before I was using sidegrip. I've gotta say, regular grip is alot harder. I feel it more though.

Don't feel like explaining this each workout... TVO's are done slow, bla blah blah close sets blah blah.

Some kid wouldn't leave me alone. ****er kept following me, asking what school I go to, what courses I am taking, how old I am, and then starts telling me about himself. Goes on about some Hockey game he played, but stopped since it was obvious I had no interest in listening. Yea, so the scrub does 1 set of every muscle group, and then leaves. Gotta love em ;)

Comments and critique welcome and appreciated!

Alke
08-31-2004, 03:47 PM
hey, saw the pics...props on obtaining such awesome cuts!

you doing a slow bulk now?

Canadian Crippler
08-31-2004, 03:50 PM
Alke: Thanks for replying. And yep, slow bulk. Originally I was just going for a bulk, but I really can't seem to get something like 4000 cals and 220 g protein in me (time restraints; parents cant do groceries 3 times a week). Right now I am packing in 3000-3300 cals a day, and around 140g protein.

Zearoth
08-31-2004, 09:09 PM
Stay motivated and keep pumping the iron!

:spam:

rookiebldr
08-31-2004, 09:47 PM
Hey Mitch, nice work on the leg day. Getting increases is great and 4pps will be yours in no time. Also nice strength on the extensions. Keep it up and make sure you're adding enough calories to be gaining weight. :)

Canadian Crippler
08-31-2004, 10:48 PM
Brian: Thanks for the reply.

Jeff: I can probably do 4pps at the moment, 2 or 3 reps. But yea man, I am hoping to be repping with 5pps by my birthday in January. We'll see how that goes. Thanks for the reply!

Nito
08-31-2004, 11:51 PM
This is what I suggest, replace the shoulder press machine, with dumbells (works stabalizers aswell) Change Tvo's to Lateral Raises, imo they work better (for me). Anywayz, good day overall keep it up :D

Canadian Crippler
09-01-2004, 12:34 AM
Nito: I would gladly do it with DBs, but I have no spotter. I will be using DB's at school. I find TVOs to be better than Lateral Raises. TVO's work more than one part of your delt, as lat raises obviously don't. Thanks for the advice though man :)

debussy
09-01-2004, 02:13 PM
Good workout. What's TVO's? And I don't see squats or deadlifts. :(

Canadian Crippler
09-01-2004, 03:51 PM
debussy: It's basically DB raises, where you make the letters T, then V, then O. As for squats, I don't do them. I am planning on starting deads soon.

Canadian Crippler
09-01-2004, 04:03 PM
Wednesday September 1, 2004
Back & Bicep


Workout:
repsXweight
Pullups
8xBW, 7xBW
One-Arm DB Row
10:10x50s, 8:8x55s, 8:8x60s
Seated Cable Row
10x120, 7x135, 8x135, 5x140
Front Pulldown
9x120, 5x135, 5x135
DB Shrugs
10x60s, 7x65s, 7x65s, 7x65s
BB Curls
6x55, 4.5x55
Lever Preacher Curls
8x75, 6x80
Pullups
4xBW


Cardio/Activities:

25 minutes rollerblading
3 hours wrestling training


Other:

3 sets substance back stretching, held in 1:00 to 1:30 for each.
Other light stretching.


Comments:

Very good day.

Not much to say really. All sets were good.

I nearly dropped the 65s on my last set of shrugs; I MIGHT have been able to do an 8th rep. Damn grip :D

Bi's were definately dead before I started their isolation. I STILL believe that the bar there is harder, or more than 15 pounds. It just doesn't make much sense lol.

That damn annoying kid from yesterday was there today, again asking me stupid question. I told him to shutup while I was doing pullups, but he didn't listen. I then told him he needs a freakin routine, and 10 minutes later he comes out with the hot trainer. Looks like he is useful after all :P.

Comments and critique welcome and appreciated!

Zearoth
09-03-2004, 03:56 PM
Ahaha. I saw that kid today DB pressing with 15 DBs, lol. Oh well, everyone starts somewhere, btu thank god I didn't start that low! :p

Anyways, good workout and keep it up. I woud like to see some deads added to your routine. Try experimenting with them.

rookiebldr
09-03-2004, 04:14 PM
Excellent work on the dumbell rows and shrugs. Those rows are great. You'll have to work the grip some but it will come along in due time.

galileo
09-03-2004, 05:51 PM
Grip is always a concern, but you'll be better off progressing in line with your grip rather than using straps for now. Once you get into some huge weights, straps can be useful, but definitely work on that grip!

rookiebldr
09-03-2004, 06:51 PM
:withstupi

Canadian Crippler
09-03-2004, 10:14 PM
Brian: He's still there eh? Lol, this is just discouraging me to sign up for a year.

Jeff: Thanks for the comments man! I can't believe I could do the 65s; just in June, I was using 40s. Also with the seated cable rows, in July, I was using 90. Now I'm using 135. I just never sat down and looked at my progress lol. Again, thanks for responding.

Gal: I do believe gloves would also help with the grip. I bought pretty nice gloves just a month back, but I left them somewhere that day and still cannot find them lol. I'll have to get a new pair. Thank's for the comments on grip!

Canadian Crippler
09-03-2004, 10:16 PM
Yesterday was a rest day, today I did nothing. I am pretty sure I am going to sing up for 1 year at the gym. When? I'm not sure. Tommorow I have wrestling, and then my bro's b-day party. I'm guessing Monday, since Sunday my bro goes to University.

Today I ate a ****LOAD of food. Did groceries, so got restocked. We then went to Frankie Tomatoes, it's an italian buffet. Freakin stuffed, I am pretyt sure I hit 4000 cals today :).

Nito
09-10-2004, 04:56 PM
Does your phone not work, I am trying to call to go to garnet? its friday.

Canadian Crippler
09-10-2004, 11:13 PM
I couldn't go today, or tommorow. Freakin' 2 week break =/. Yuh, I *think* I am getting a pass on Sunday.

Nito
09-11-2004, 06:14 AM
Call me when you go on Sunday, Today is a rest day, so Sunday im going.

Zearoth
09-11-2004, 06:23 PM
Damn, that sucks.

I'll bet you're prepared for the workout of your life when you get back, heh.

:strong:

Canadian Crippler
09-12-2004, 10:09 PM
I did Back/Bi today. Payed the $9 since I still haven't convinced my mother to let me sign up for 1 year. Really good session, did some stretching, hit some PRs... and left my sheet there lol. I don't remember much, except I went down a rep on the pullups, and PR'd up 1 rep on the seated cable rows.

Canadian Crippler
09-14-2004, 02:59 PM
Tuesday September 14, 2004
Chest & Tricep


Workout:
repsXweight
BB Bench Press
Warm Up Set, 12x125, 9x135, 5x135, 6x125
Peckdeck
10x80, 9x80, 8x80
Seated Chest Press
6x140
Pushdowns
Warm Up Set, 5x???, 10x???, 9x???, 6x???
Skulls
10x50

Cardio/Activities:

12 minutes rollerblading
3 hours wrestling training


Other:

16 sets substance stretching, held in 1:00 to 1:30 for each.
Other light stretching.


Comments:

Meh day.

Today I was at the school gym, and finally got to test myself on a real bench. Wow, lol. My stabilizer's still haven't woken up from the summer. The teacher there says that I will be keep progressing up in the next few sessions, as my stabilizers get used to being used again. But he says he doesn't think I will be doing as much as I was doing with the Smith. A buddy of mine (Nito) also experienced this.

The pushdown's have inaccurate numbers; 150? No ****in' way lol. Either way, I felt them well.

This gym is super limited. On space, on equipment, and on time. I am still hoping to sign up for the community centre soon, and probably would then only use the school gym for benching.

Comments and critique welcome and appreciated!

Zearoth
09-14-2004, 03:20 PM
Good workout, Altersh0ck.

Yeah, I did a few reps of 95, which was my weight for sets last year, and I completely nailed it. Lol. I can't believe how much of a weak sh*t I was back then.

I'll be only going there for the bench as well, other than that, I doubt it will be any benefit going there on a regular basis, given the time/equipment/space restrictions like you mentioned.

Canadian Crippler
09-14-2004, 04:13 PM
Who is Altersh0ck, and why is he on my journal? :D You can call me Mitch you know.

Thank's for the reply!

galileo
09-14-2004, 08:05 PM
Mitch sounds too much like bitch.

SHABLAAAAAAAM!

Zearoth
09-14-2004, 08:21 PM
Mitch...

:thumbup:

Nito
09-16-2004, 09:13 AM
Mitch sounds too much like bitch.

SHABLAAAAAAAM!

ROFLAMO !@#!#!~2`2``11111111111~~!11!!!

Canadian Crippler
09-17-2004, 10:52 PM
Friday September 17, 2004
Legs, Shoulders & Abs


Workout:
repsXweight
Sled Leg Press
12x270, 10x320, 10x350, 8x370
Leg Extentions
13x180, 6x195
Lying Leg Curls
11x100, 6x110, 5x110
Standing Calf Raises
24x300, 21x300, 23x300, 21x300
DB Shoulder Presses
12x35s, 6x40s, 7x40s, 4x40s
Front Raises
12x15s (test)
Lateral Raises
5x20s (test)
Crunches
50
Raised-Legged Crunches
50
Left Side Crunches
50
Right Side Crunches
50
Twists
50 w/8lb ball

Cardio/Activities:

20-25 minutes rollerblading
1 hour LIGHT "tennis" (aka smash a trolly into Zearoth's bike :D )



Other:

None.



Comments:

Very good day.

Finally got me a pass to the gym for the month. I'll be getting a full year one later.

So my first day back I leg press 50 lbs more? Wah...

So my first day back I go up by 6-8 reps on my calf raises? Wah...

So my first day back I move up 5 lbs on the DBs for shoulder presses? Wah...

So my first day back I go up 15 lbs on the leg extentions? Wah...

So my fir.... Yeah, in other words I was quite happy that this break didn't have a stunt on my progress.

Everything felt strong, nothing much else to say. I tested doing front and lateral raises (never done them before). I feel them; may incorporate them in next time.

Didn't eat enough today, but what can you do. I'll get in a hefty amount of food tommorow lol.

Comments and critique welcome and appreciated!

Zearoth
09-17-2004, 11:08 PM
Keep up the good work, Weah.

rookiebldr
09-17-2004, 11:21 PM
Dude, the rest did you well. You weren't off long enough to reverse anything, but the added rest has really helped you out. Maybe you've been eating well these weeks too. You could be up a little weight. Adding mass is always a good thing. :)

Nito
09-18-2004, 03:17 PM
Nice improvement on the legs. Thxs for quoting me :hello:

Zearoth
09-18-2004, 04:14 PM
That feather-filled man is my idol. :D

Canadian Crippler
09-18-2004, 04:19 PM
Jeff: I don't think I gained much mass over the past 2 weeks... maybe 1 or 2 pounds. Don't matter though, gains = sexay :D

Josh: Yuh thanks.

Brian: Who is the feather-filled man, and why is he on my forums? :D I'm guessing it's supa-man. Weah, thanks for the replies.

Canadian Crippler
09-18-2004, 04:28 PM
Saturday September 18, 2004
Chest & Tricep


Workout:
repsXweight
Dips
Warm Up Set, 16xBW, 14xBW, 11xBW, 11xBW
Incline Lever Chest Press
10x105, 8x120
Flies
10x25s, 10x30s, 8x35s, 6x35s
Cable Chest Press
4x160, 5x150
Skulls
15x50, 5.5x60
Pushdowns
10x55, 8x60

Cardio/Activities:

25 minutes walking



Other:

16 sets substance stretching, held in 1:00 to 1:30 for each.
Other light stretching.


Comments:

Solid day.

New PR's on those dips, skulls, and pushdows. My break = k3wl.

I didn't want to go back to Smith, and I didn't have a spotter for DB presses... so I tried out flys. These KILLED me. I couldn't do shyte with chest after the 4th set. I think I'll alternate with these.

Really poor Cable Chest Pressing due to dead chest.

Today was actually a Back/Bicep day. Too bad I didn't realize until halfway through lol :P.

Comments and critique welcome and appreciated!

Zearoth
09-18-2004, 10:20 PM
Good session.

:spam:

Alke
09-18-2004, 11:13 PM
hey, future wrestiling superhero gonna be famous formerly known as Shnoop!

keep working the flies and dips, you cant go wrong with that bro'

Canadian Crippler
09-19-2004, 05:29 PM
Chun: Yuh thanks.

Moose: Lol, yuh hopefully. Or if I use the name Shnoop.... then it won't be formerly :D. Thank's for the reply.

Canadian Crippler
09-19-2004, 05:42 PM
Saturday September 18, 2004
Back & Bicep


Workout:
repsXweight
Pullups
Warm Up Set, 9xBW, 7xBW, 6xBW
Seated Cable Row
9x125, 6x135, 6x135

S U P E R S E T S
DB Row
10x50s
Concentration DB Curl
5:6x30s

DB Row
6x55s
Concentration DB Curl
3:4x30s

DB Row
7x55s
Concentration DB Curl
2.5x30s


Cardio/Activities:

20 minutes rollerblading



Other:

Light stretching.


Comments:

Below-par day.

My body was at a slight hurt before I even arrived; the only reason I went was because I had already woken up early for it.

New PR on the pullups. For everything else though I did less reps.

I REALLY felt that Superset. Bi's were done for (as you can see) before I even started their half of each set, lol.

Yeah. I'd usually be upset with a workout like this. But considering I had no time (hence the little sets AND no lats and traps), that this was my 3rd day in a row at the gym during a "return", and my body wasn't 100%... I'm ok with it.

Comments and critique welcome and appreciated!

Nito
09-19-2004, 05:55 PM
Good day, don't worry about it, you'll get back into it shortly.

Zearoth
09-19-2004, 06:26 PM
Would you mind filling me in on what supersets are and how they work?

Canadian Crippler
09-19-2004, 06:39 PM
I did both exercises one after another. No rest at all.

Canadian Crippler
09-21-2004, 10:10 PM
Tuesday September 21, 2004
Legs, Shoulders, Abs


Workout:
repsXweight
Leg Press
10x3pps, 10x4pps, 9x410, 8x5pps
Leg Curls
10x100, 9.5x110, 5x120
Leg Extentions
10x195, 7x210
Seated Calf Raise
10x115
Shoulder DB Press
10x40s, 7x40s, 6x40s
TVOs
8x10s, 5x12s
Crunches
50
Raised Leg Crunches
50


Cardio/Activities:

40 minutes rollerblading
2 hours wrestling training


Other:

None


Comments:

Solid day.

Huge PR on the Leg Press! :)

Basically PRs on everything today. K3wl eh? :D

Didn't do calves due to wrestling; I can't run aswell when I do them.

Comments and critique welcome and appreciated!

Alke
09-21-2004, 11:37 PM
whoa

Canadian Crippler
09-22-2004, 11:28 AM
That's nifty :D

galileo
09-22-2004, 12:40 PM
Grats on the leg strength!

Zearoth
09-22-2004, 04:03 PM
Nice leg press there... Knowing the leg pressing works your glutes quite well, I'm guessing your arse must be very toned. :D

Lol

Keep it up.

Focused70
09-22-2004, 05:06 PM
:bow:

NOT WORTHY!!! (*does the Mike Myers move*)

Stash

Canadian Crippler
09-22-2004, 11:17 PM
gal: Indeed, thanks bruh.

Zearoth: Lol. I'm sure that's what you're interested in... hunz ;). Thanks for replying.

Stash: :( You got my hopes up ya jerk. ;) Thanks for replying man.

Zearoth
09-23-2004, 07:33 PM
... You're SO gay...

Lol, keep it up.

Nito
09-23-2004, 08:39 PM
LOL lil Mitch made a Funny. You got teh strong legs.

Canadian Crippler
09-23-2004, 08:43 PM
Thursday September 23, 2004
Back, Bicep, (forearms)


Workout:
repsXweight
Pullups
10xBW, 7xBW, 5xBW
One-Arm DB Row
10:9x55s, 8:8x55s, 9:9x55s, 10:10x55s
Seated Cable Row
10x125, 8.5x135, 8x135, 7x135
Shrugs
10x65s, 12x65s, 10x65s, 12x65s
Lever Preacher Curl
8x75, 6x80
BB Wrist Curls
16x40, 8x50


Cardio/Activities:

40 minutes rollerblading



Other:

None


Comments:

Great day.

New PRs on Pullups and Shrugs. More reps and getting stronger with all the rows :).

Shrugs were weird. I couldn't grip the 65s for long enough to max out on my reps. I'd be forced to drop them, and even during my reps I was throwing out my forearms lol. On top of that, I couldn't grip the 70s at all to use them (should be what I am using).

Did some forearms work, since they were already pretty blasted from the DB Rows and Shrugs. REALLY felt these.

Comments and critique welcome and appreciated!

Zearoth
09-23-2004, 08:52 PM
Nice rows, nice shrugs, nice curls... Damn, nice everything except for pull ups, of course! :D

debussy
09-24-2004, 12:46 AM
great back work man. you should work on your grip with farmers walks, deadlifts, and plate/db pinching. youll develop a death grip.

Canadian Crippler
09-25-2004, 04:26 PM
Zearoth: Thanks. ps 10x150>12x115 :D

debussy: I'm planning on doing forearms every back/bicep day now. Reverse Curls and Wrist Curls. I'll switch it up with Farmers as you recommended. Thanks for replying :).

Canadian Crippler
09-25-2004, 04:33 PM
Saturday September 25, 2004
Chest, Tricep, Abs


Workout:
repsXweight
DB Press
Warm Up Set, 12x45s, 12x50s, 9x55s, 6x55s
Cable Chest Press
9x180, 6.5x180
Dips
9xBW
DB Flies
7x30s, 8x30s, 6x30s
Pushdowns
10x55, 10x60, 6x65
Skullcrushers
6x60, 5x60
Crunches
50
Raised Leg Crunches
50


Cardio/Activities:

None


Other:

None


Comments:

Great day.

BIG PR on the DB Presses, and aswell PRs on the Cable Chest Press, and Pushdowns.

I forgot to do dips in the beginning, and by the time I remembered I was already done DB Pressing and Cable Chest Pressing... aka half-dead. Decided to drop them for today.

Went down 5lbs on the flies due to chest fatigue. Still happy with those sets.

Comments and critique welcome and appreciated!

Zearoth
09-25-2004, 06:22 PM
:omg:

You stole my ideas. I feel so offended...

Good job on the PRs man, keep it up. :D

rookiebldr
09-25-2004, 09:37 PM
Great work on the presses Mitch. I better start increasing mine, you're catching up too fast.

Nito
09-25-2004, 09:41 PM
PR Galore

Canadian Crippler
09-25-2004, 11:15 PM
Chun: Lol. You can't copyright green, just like Steve Jobs couldn't copyright a GUI ;). Thanks for the reply.

Jeff: To be quite honest..... I really am :). I'm such a freakin dedicatey :cool: . Lol thanks for the kind words man. And it'll be 2 years atleast before I am lifting what your doing now.

Nito: Thanks!

Zearoth
09-25-2004, 11:19 PM
Suggestion

Add weights to your crunches and ab work to decrease the number of reps. It'll give you the same workout, if not better, and save you lots of time.

Canadian Crippler
09-25-2004, 11:21 PM
Zearoth: Thanks for the suggestion. I did them at home today anyways, so I couldn't have.

Canadian Crippler
09-27-2004, 06:42 PM
Today was supposed to be Back/Bi, but I fell asleep and woke up at around 8:30 PM. Wrestling at 9.... so yea. Will resume tommorow.

Zearoth
09-27-2004, 09:01 PM
Wow, I bet you're pissed...? Anyways, I had a very hectic day and still managed to pull an awesome workout in my schedule, even with the sleep after school. :D

Jabberwocky
09-27-2004, 09:07 PM
I watched Wrestlemania 14 earlier today. That's some good shiz right there.

Canadian Crippler
09-27-2004, 09:13 PM
Chun: Nah not really... moderately so though.

obsolete: That's right man! 14 is one of the best; gotta love the main event and HHH vs. Owen.

Jabberwocky
09-28-2004, 10:14 AM
I prefer owen as a heel more than a good guy. Owen VS Shamrock summerslam lions den match was pretty hoss, and owen 3:16 > all.

Canadian Crippler
09-28-2004, 10:32 AM
If you want some good Owen matches, check out his work in Japan. I know it might be hard to come across, but I'm sure you can find something with DC++ (do a google search about it).

Canadian Crippler
09-30-2004, 09:05 PM
Thursday September 30, 2004
Legs, Shoulders, Abs


Workout:
repsXweight
Lateral Raises
Warm Up Set, 10x20s, 6x25s, 15x20s
DB Shoulder Press
10x40s, 8x40s, 7x40s
Standing Calf Raise
29x300, 26x300, 26x300
Leg Press
10x4pps, 9x5pps, 1x500
Leg Extentions
12x195, 8x210, 9x210
Squats
12xbar, 10x65, 10x95, 10x115
Crunches
50
Raised Leg Crunches
50
Twists
50


Cardio/Activities:

35 mins rollerblading
30 minutes light basketball


Other:

None


Comments:

Decent day, with legs being fatigued from wrestling the past 2 days (we did alot of jump squats and wall jumps as well).

Went up on most exercises as usual.

I'm really going to have to fix up my problem with the seated calf raises because I have without a doubt now outmaxxed the standing ones (which by the way, killed me today :P). I might try Hammer Strength Calf Raises, see how that works.

I'm not sure why, but I failed the 2nd rep at 500. The first rep felt solid, but after I still felt I could hit in atleast a few more, which from 9x450 would make sense. I'm guessing it was because I a) went in to deep, b) was fatigued from the set before it, c) got overzealous, or d) just plain can't do it... I'm definately thinking a) though :D.

Tried squats today. First 2 sets felt weird, but by the last set it started to feel a little more normal. All the sets were easy, and I think I'll stick with practise sets with squats for my next workout aswell. I have to use Smith however... no alternative :(.

Comments and critique welcome and appreciated!

Nito
09-30-2004, 09:08 PM
Way to go man, you better teach me how to squat :D

Zearoth
10-01-2004, 05:20 PM
Can I ask why you did shoulders first?

Canadian Crippler
10-01-2004, 08:38 PM
Josh: Thanks bro. Yeah I will.

Chun: Some jark was hogging the Leg Press for "4 more sets", and the Smith's were full. Didn't want to waste time. I don't think it matters though, since there is 0 connection between shoulders and legs.

Canadian Crippler
10-01-2004, 08:48 PM
Friday October 1, 2004
Back, Bicep


Workout:
repsXweight
Pullups
11xBW, 7xBW
Bent-Over DB Rows
10:10x55s, 9:9x60s, 8:8x60s, 9:10x60s
Seated Cable Rows
10x125, 10x135, 7x145, 8x145
Back Extentions
12xnone, 10x35, 10x45, 10x45, 10x45
Seated Hammer Curls
7:7x30s, 5:6x30s
Wide-Grip Lat Pulldown
10x120, 6x135, 7x135, 6x135
Lever Preacher Curls
8x75, 6x75


Cardio/Activities:

14 mins rollerblading



Other:

Substance Stretching (20-25 mins)


Comments:

Really high volume today.

Went up to the 60s for the DB Rows; happy bout that :).

Still going up on most exercises. I just noticed I've been doing wide-grip for the lat pulldowns, heh I'm so noob sometimes :P.

So since I can't deadlift at my gym, I tried Back Extentions today. I actually like these; I feel well and I find it hard to lose form. The 45 plate was very easy, but I wasn't comfortable holding more than one plate yet (didn't even try more; focused on form and not curling my back up to far). I'll go up with weight next session.

Bi's were pretty dead before I did their isolation; I think I might just try 1 set in the beginning next time to see my progression from July.

Here's the story with my weight. Apparantly the old scale at the gym was broken; it showed more. They got a brand-new scale now though. I did a ****load of calculations, between my scale at home vs. the old scale vs. the new scale. None which I want to explain. But rather than being 150 in early August, I was actually more like 145 or 146. I'm 152 today. :) Makes me happy lol.

Comments and critique welcome and appreciated!

Zearoth
10-01-2004, 11:18 PM
Chun: Some jark was hogging the Leg Press for "4 more sets", and the Smith's were full. Didn't want to waste time. I don't think it matters though, since there is 0 connection between shoulders and legs.

There is a significant connection, energy-wise, but yeah, it sucks to wait for those kinds of people.

Good work on the session, I'll try the back extensions also.

BIG C
10-02-2004, 09:27 PM
Yeah whenever I try to do bi's after back, I don't feel like I can give them enough attention. Back day is grueling. I just gave bi's and tri's there own day.

Keep up the good lifts!

Den Fisher
10-03-2004, 10:09 AM
Your benching is nice.

That's probably my weakest spot.

And I was also wondering if you took any supplements whey protein, creatine, etc.

Good job and keep it up.

Canadian Crippler
10-03-2004, 09:50 PM
Chun: Yeah true... I just can't stand to wait. Try back extentions with no wait first btw.

BIC C: Well I'm gonna keep to this routine for a while, prob switch it up so I have an arms day eventually though. Thanks for replying.

Den: Nah, I don't take any supps or anything like that. I do buy protein bars quite often though.

Canadian Crippler
10-03-2004, 10:00 PM
Sunday October 3, 2004
Chest & Tricep


Workout:
repsXweight
Dips
15xBW, 16xBW
Cable Chest Press
10x180, 6x190
Smith BB Bench Press
10,105, 10x125, 10x135, 7x145, 9x145
DB Flies
8x30s, 10x30s, 5x35s
Skullcrushers
12x50, 9x60
Pushdowns
10x60, 5x65


Cardio/Activities:

10 mins rollerblading
3 hours wrestling training



Other:

None


Comments:

Nothing much to say here... Dips were hurting right below my neck... weird.

Comments and critique welcome and appreciated!

rookiebldr
10-03-2004, 10:17 PM
:cool:

Canadian Crippler
10-05-2004, 09:56 PM
Tuesday October 5, 2004
Legs & Shoulders

Workout:
repsXweight
Smith Squats
12xbar, 10x85, 10x115, 10x135, 10x155, 10x175, 10x135
Leg Extentions
10x210
Lying Leg Curls
10x110, 7x120, 7x120
OH DB Press
11x40s, 9x40s, 9x40s
Lateral Raises
8x20s, 7x20s, 8x20s

Cardio/Activities:

30 mins rollerblading
3 hours wrestling training


Other:

None

Comments:

Still going light on the squats; just working on form. the 175 set was actually quite pushy; I maybe could have pulled out 12 or 13 reps, but no more. Topped quads off with a solid set of extentions.

Didn't do calves today due to wrestling training afterwards.

Comments and critique welcome and appreciated!

Alke
10-05-2004, 10:23 PM
Im impressed with the 3 hours of wrestling, let alone you got energy to work out LOL

I got in the ring for 6 months several years ago, to see what it was like to learn pro-wrestling. wish I didnt have a bum left knee.....I be on TV by now

Canadian Crippler
10-06-2004, 06:26 AM
Really? How was it and how long ago was this?

debussy
10-06-2004, 09:55 AM
Workouts looking good. I hope youre going deep on those smith squats!

Nito
10-06-2004, 07:07 PM
Nice work on the squats, 175x10 impressive! :thumbup:

PizDoff
10-07-2004, 12:42 AM
Wicked, you rollerblade too!
It really works your gluetes nicely! :D
:nod:

Canadian Crippler
10-07-2004, 06:27 AM
debussy: A little below perpendicular... I hope thats low enough :D

Josh: Thanks bro.

PizDoff: Really? Pfft, why go to school when you can learn more at WBB. ;)

Canadian Crippler
10-07-2004, 06:18 PM
Thursday October 7, 2004
Back, Bicep, & Abs

Workout:
repsXweight
Bentover DB Rows
10:10x55s, 10:10x60s, 8:8x65s, 9:8x65s
Shrugs
10x70s, 10x70s, 11x70s, 11x70s
Seated Cable Rows
10x135, 8x145, 9x145
Lat Pulldowns
8x127.5, 8x127.5, 9x127.5
HS Seated DB Curls
6:7x30s, 5:6x30s
Lever Preacher Curls
9x75, 6x80
Crunches
50
Raised-Leg Crunches
50
Side Crunches
50:50
Twists
50

Cardio/Activities:

35-40 mins rollerblading


Other:

None

Comments:

Went up to 65s from 60s with the same amount of reps on the DB rows... quite a gain :).

My grip is getting stronger; I can now shrug the 70s without losing the weight :D.

Lat Pulldowns felt like crap... :(

Comments and critique welcome and appreciated!

Nito
10-07-2004, 06:30 PM
Nice shrugs/Db Rows! Gj Altersh0ck!

rookiebldr
10-07-2004, 07:09 PM
:nod: very nice increase on the db rows.

BIG C
10-07-2004, 08:00 PM
Good job on the dumbell rows!

Zearoth
10-07-2004, 08:13 PM
Oh boy, I'm catching up to you on those lat pulldowns! I hope that when you said "felt like crap", you mean you could have easily doubled that. :thumbup:

Good session.

Alke
10-07-2004, 08:15 PM
yup, awesome back work....glad to see you not holding back on the back

yeah, I met a trainer up north. he trianed me for 5 months and I loved it. trouble is a got a bad left knee, and even wrapped up tight I am not healthy enough for the abuse.

I loved the training though, puked my first and second day in the ring.

I had to put the ring together, then take it apart at the end....GOD I was so tired that I didnt want to take the ring apart, but he was old school...he said if I dont take the ring down then I dont come back tomorrow to put it back up and train again.....what a tough sumbithc

he would pick like three moves and we would just do that over and over again for 2-3 hours.....wanna see me hyperventilate?

I miss it though, I hope if I have kids he dont get my bad knee its genetic and my dad has the same thing.

now I bodybuild :D

Alke
10-07-2004, 09:18 PM
you thinking of dong 21's?

they over rated if you ask me, yeah there in the arnold book and all that blah blah blah

do your BB curls

Canadian Crippler
10-08-2004, 08:28 PM
Josh: Thanks!

Jeff: Yeah, it's really weird because it seems like I'm going up 5lb DBs every 2 sessions... not that I'm complaining or anything ;).

BIG C: Thanks for the comment!

Brian: Lol. I'm not chris mason, so no I could not double that :P. They felt like crap, as in light weight, bah form, and just all around sucky. I felt my forearms blow out before my lats did.

Alke: Well, actually I am. I am not deading until my all around weightlifting form becomes better, because I don't want to injure my back. I couldn't dead at my gym anyways though, no olympic bar.

Yea, the first days are pretty brutal. All the bumping and cardio, it's just not something ones used to. That ring takes so long to put together/apart lol. Ive helped with that at the shows; it's a pain in the ass but I am still thankful that they showed me how its constructed.

As for 21s, nah I don't think I am going to incorporate them. I also try to lean away from BB curls, since my bicep strength is uneven.

Thanks for all the comments bro!

thetopdog
10-08-2004, 10:30 PM
Hey, I noticed you live in Toronto, where in Toronto are you living? I live in Richmond Hill, but I go to university in New Jersey

Canadian Crippler
10-09-2004, 08:17 PM
thetopdog: Up in Thornhill. Theres alot of Torontonian members on this board, probably in the double digits.

Canadian Crippler
10-09-2004, 08:24 PM
Saturday October 9, 2004
Chest & Tricep

Workout:
repsXweight
DB Press
12x45s, 8x55s, 7x55s, 7x55s
DB Flies
10x30s, 10x35s, 6x40s, 5x40s
CGBP
10x85
Pushdowns
10x60, 10x65, 6x70, 6x70

Cardio/Activities:

20 mins rollerblading
4 hours wrestling training


Other:

None

Comments:

Lighter day than usual.

Spotting myself up on the DB presses was pretty hard, it took me 10 seconds just to get everything up, straight, and unwobbly :D. I'm sure if I had a spotter I could have PRd them.

Up to the 40s for the flies. I thought maybe I was losing my form because I was only doing 8x35s last session... but looking in the mirror everything was fine. :clap:

CGBP on the smith isn't working for me; it feels weird and puts pressure on my wrists. I think it's the fact that you don't control the bar that's doing this.

Comments and critique welcome and appreciated!

Zearoth
10-10-2004, 01:49 PM
NIce session, although less volume than usual... Keep it up, oh and btw, I'm back from my break. I'll be catching up soon, don't worry :)

PizDoff
10-10-2004, 06:35 PM
Have you looked at the www.ironmind.com info for your grip?
Or thought of doing some rock climbing for a bit?

Gotta get that choke slam tight! :D

ryuage
10-10-2004, 06:43 PM
nice wo... 4 hours wrestling gets tough.

Canadian Crippler
10-10-2004, 09:46 PM
So I bought weightgainer today :). 3 shakes a day (powder, milk, olive oil) = 1874 cals. I'm so happy! :)

Chun: I hope so! You better hit the iron man. The day had less volume, but I'm still really feeling it today. I was pushing myself pretty hard.

Piz: I can finally grip the proper weight to shrug now... dunno lol. That's a cool site though, thanks for the post!

ryuage: Yeah, it matters what we do. I'm not doing stuff that whole time either... theres only so many (usually 2 or 3) people who can be in the ring at once. Thanks for the post!

Nito
10-11-2004, 02:28 PM
Cool Mitch, how much did you get the weight gainer for? And where? And like what do you mean olive oil, milk, powder? You mix the 3? Explain plz =)

Zearoth
10-11-2004, 06:06 PM
He meant mixing them all together. I like to do that with my shakes as well. It helps get more calories as well as some much needed EFAs.

Canadian Crippler
10-11-2004, 06:09 PM
I'll be adding in banana's aswell once I purchase them.

Nito
10-11-2004, 07:00 PM
He meant mixing them all together. I like to do that with my shakes as well. It helps get more calories as well as some much needed EFAs.

No He didn't he actually bought it, his msn name Mammoth 2500 is a weight gainer product he must have purchased it i am assuming?

Zearoth
10-11-2004, 07:27 PM
No He didn't he actually bought it, his msn name Mammoth 2500 is a weight gainer product he must have purchased it i am assuming?
:confused:
:windup:

Nito
10-11-2004, 07:48 PM
I am just as confused as you are, I guess we'll have to wait till he responds

Alke
10-11-2004, 07:54 PM
awesome DB pressing...glad to hear your adding a mega shke, get those calories up bro! with all that wrestling you gonna need a LOT of calroies to bulk into a superman

Canadian Crippler
10-12-2004, 10:35 AM
Chun/Josh: I bought Mammoth 2500 Weight Gainer (powder), and I put it in a shake with milk, olive oil, and a banana (soon).

Alke: Yeah man, 2 shakes alone are about 1200 cals :).

Canadian Crippler
10-12-2004, 10:40 AM
Monday October 11, 2004
Legs and Shoulders

Workout:
repsXweight
Smith Squats
10x125, 10x155, 10x175, 10x185, 8x200
Leg Extentions
10x210, 7x215
HS Calf Raises
20x200, 20x290, 12x360, 11x380
OH DB Presses
10x40s, 9x40s

Cardio/Activities:

None

Other:

None

Comments:

Again, a lighter day. The gym was closing at 4:00, and I arrived at about 3:15. I had to stop whilse doing shoulders, thus explaining the low sets.

Feeling those squats! I'm sure I could have done 10x200, but I thought I was going to do one more set and therefore didnt try to push myself to far. =/

I'm liking the HS for calves, I'm gonna stick with these. Originally I hurt my knees on it a bit (3 months ago), but no problems this time.

Comments and critique welcome and appreciated!

Zearoth
10-12-2004, 11:36 AM
Good session! Awesome squat numbers!

Nito
10-12-2004, 05:05 PM
Way to go! keep it up!

Canadian Crippler
10-13-2004, 11:16 PM
Wednesday October 13, 2004
Back & Bicep

Workout:
repsXweight
BO DB Rows
10:10x60s, 9:9x65s, 10:10x65s
Seated Cable Row
10x135, 9x145, 8x150
Pulldowns
9x135, 9x135, 10x135, 8x140
HS DB Curls
8:9x30s, 7:8x30s, 6:7x30s
Lever Preachers
8x75, 8.5x75

Cardio/Activities:

35-40 mins rollerblading
3 hours wrestling training

Other:

None

Comments:

Arph, yet another 'lighter day'. I gotta get my sched in order, because today I again had only 45 mins in the gym.

Everything felt fine, not much to say except that I am slowly starting to think my bi's are just weak, as opposed to fatigue. Gonna do more isolation. I'm wanting to do that with BB Curls, but my bicep strength isn't equal so that makes it difficult. F'n dumbells better work on that fast!

Gonna cut the Lever Preachers out all together; they kinda suck.

Comments and critique welcome and appreciated!

Nito
10-14-2004, 06:19 AM
Not a bad day, but personally ez BB curls against a wall and 21's KILL my bi's there like the best excercies ever. I think my Bi's have doubled in size from just that 1 workout, im serious those excercises really work for me, try them out and see if it works well for you.

Zearoth
10-14-2004, 10:20 PM
I completely agree with the lever preachers.

Have you tried BO BB rows? If you have, how are they working for you?

Canadian Crippler
10-15-2004, 11:34 AM
I tried them out the workout after I landed a Flair off the top poorly, but my lower back was straining (same reason I didn't do back extentions that day). But yea, I def. wanna try them next back session.

Nito
10-15-2004, 03:53 PM
Good luck with the BB Rows :D

Canadian Crippler
10-18-2004, 09:22 PM
Monday October 18, 2004
Chest & Tricep

Workout:
repsXweight
DB Press
10x50s, 10x55s, 7x55s 7x55s
DB Flies
10x35s, 6x40s, 6x40s, 9x35s
Pushdowns
10x65, failx70, 8x65, 10x65
Skulls
9x60, 9x60, 10x60
Twists w/ 12lb ball
50, 50
Crunches
50
Raised Leg Crunches
50
Side Crunches
50:50

Cardio/Activities:

None

Other:

Substance stretching.

Comments:

Though I only made one PR, and did less weight on some of my exercises from the previous session, I still consider this an excellent day.

PRd on the DB Presses, had Zearoth to spot me this time so no wasted energy :D.

I tried 70 on the pushdowns, but it felt REAL heavy from the first rep. I decided not to kill my tris on it.

Couldn't get in teh dipz after my chest work, too worn out. Threw in some extra sets of Pushdowns and Skulls instead.

Comments and critique welcome and appreciated!

Zearoth
10-18-2004, 09:31 PM
Excellent session! Let's see some good squat numbers for the legs day. :thumbup:

Alke
10-18-2004, 09:49 PM
DB Press
10x50s, 10x55s, 7x55s 7x55s
DB Flies
10x35s, 6x40s, 6x40s, 9x35s
Pushdowns
10x65, failx70, 8x65, 10x65
DUDE!! get back in there and KICK SOME ASS!!!!!





good session bro but I know you can do better!!!!!!!

rookiebldr
10-18-2004, 09:55 PM
Nice pressing and good getting the spot.

Canadian Crippler
10-18-2004, 10:20 PM
Brian: Thanks! Yep, I hope so. And hopefully my legs will be more used to teh squatz, and I can hit in sets with over 200.

Alke: I beg to differ ;)
Last session - DB Press (8x55s, 7x55s, 7x55s) DB Flies (6x40s, 5x40s)
This session - DB Press (10x55s, 7x55s 7x55s) DB Flies (6x40s, 6x40s)

I didn't expect to gain much, since my diet hasn't been as good this whole week (still decent though) and I had just made some good gains the past session.

Thanks for the motivation!

Jeff: Yep, the spot really helped me as seen on my first set. I pushed myself too far though on that first set, and aswell took only a short break to my second. Those two elements combined really did a number on my chest... hopefully I can get in constant sets of 8-10 for next session!

BIG C
10-19-2004, 12:17 AM
Nice chest/ tri workout Bro! :thumbup:

Canadian Crippler
10-20-2004, 09:01 PM
BIG C: Thanks man

Canadian Crippler
10-20-2004, 09:13 PM
Wednesday October 20, 2004
Legs and Shoulders

**-----** Weight: 154.75 **-----**

Workout:
repsXweight
Leg Press
10x320, 10x4pps, 10x5pps, 9x470
TEH SQUATZ~! (Smith)
10x125, 8x175, 7x190, 8x200
Lying Leg Curls
10x110
OH DB Press
10x40s, 7x45s, 5x45s
Lateral Raises
7x20s, 7x20s, 8x20s

Cardio/Activities:

5 min running to school (was late :D)

Other:

None.

Comments:

Teh solidz.

Pulled of 8x200 on the squats (after the leg presses mind you), which I believe is a PR. Threw in a set of leg curls to finish off the hams.

w00t! Up to the 45s on the DB OH Presses! PR.

The gym was closing 60 mins after I got there (more like 50), so I had no time to iso calves. Did get in one killer set at closing time though.

Comments and critique welcome and appreciated!

rookiebldr
10-20-2004, 10:00 PM
Excellent work on teh squats. :strong:

Den Fisher
10-21-2004, 07:28 AM
Excellent work on teh squats. :strong:

+1

Nito
10-21-2004, 06:58 PM
Way to go Mitch! Good job on the Dumbell Shoulder Presses! Good Job on the Lying Leg curls, Mitch! Keep it at! Good job! Your of strength is going up! WAy to go!

BIG C
10-21-2004, 07:31 PM
Great job on the dumbells Bro!

PizDoff
10-21-2004, 07:31 PM
5 min running to school (was late )


HAHAHAH!

Dude, will I see you on Sat?
Shoot me a PM.

BigNic
10-21-2004, 07:51 PM
good dbs man

Canadian Crippler
10-23-2004, 04:46 PM
Jeff: Thanks man, I'm gonna test myself on 215 next session.

Den Fisher: ^ +1 ;)

Lil Josh: WOW! Great reply! Way to go in terms of replying!

BIG C: Thanks. I actually had alot of trouble spotting them up, I was sitting in the Arnold Press position for 10 seconds lol.

Pizdoff: PM sent. Thanks for replying.

BigNic: Read "BIG C:". ;). Thanks for the reply man.

Canadian Crippler
10-23-2004, 05:04 PM
Saturday October 23, 2004
Back & Bicep

**-----** Weight: 156 **-----**

Workout:
repsXweight
Pullups
9xBW, 7xBW, 7xBW, 6xBW
BO DB Rows
8:8x60, 7:8x60, 9:9x60
Seated Cable Rows
8x140, 8x140, 6x150
Shrugs
9x70s, 8x75s, 8x75s
EZ BB Curls
10x60, 6x70, 5x70, 4x70

Cardio/Activities:

None

Other:

None.

Comments:

Mediocre back day, great bicep day.

Went down on pullups by 2 reps... either because last time I did it I weighed 8 pounds less, or for reasons unknown ;).

Could barely grip the DB's for shrugs. Could have pulled out a few more reps if I had better grip.

The EZ BB Curls were totally destroying my forearms. I think my forearms died out before my bi's, lol. I felt sooo pumped after them though. I'm also happy with the weight considering I had low rest and it was done after 13 sets of back.

Comments and critique welcome and appreciated!

Nito
10-23-2004, 05:45 PM
Ez Bar Curls R the Best Excercise! wow!

ryuage
10-24-2004, 04:39 AM
great workout shock... try the straight bar next time and see how you like it.

Nito
10-24-2004, 12:45 PM
Nice Shrug Weight!

Zearoth
10-24-2004, 12:49 PM
Nice workout. I haven't done BB curls in such a long time... I'll stick with DBs for now until I can even out my arms, haha.

Canadian Crippler
10-24-2004, 08:24 PM
Josh: Uhhh thanks.

ryuage: Yea, the results of the thread I made about it was convincing enough. I do expect them to feel a little off at first, but I'll try them out for a few sessions and see how they go. Thanks for the reply!

Josh: Thanks.... why'd you reply twice again? ;). I thought you don't "care" to check my journal anyways lol.

Chun: Yea my bi's still aren't even, I can pull off 2 more reps with my right. It didn't seem a problem at all during the BB curls though. You should try em, see how it goes.

BIG C
10-24-2004, 09:37 PM
Nice back/ bi workout Bro!