View Full Version : My Slack@$$ journal...........

09-04-2005, 01:18 PM
Well................this will be the third time trying to start a journal.lol yeah i know, im slack. Oh well...... Ill try and be LESS slack.....but im not making any promises. So anyways, I sit at like 202'ish right now. Still slowly bulking. My goal, 215. 220 if I dont feel too much like a fatty at 215. Then again, whats five more pounds? Well my strength is steadily increasing in most exercises. I've been doing a light set (12-15 reps) Then medium (like 8-10) and then heavy (like 6-8. sometimes even 4-5) for most excercises. For deadzzzz, squats and other major movements usually 4 sets instead of 3.

Diet Today so far: 2 scoops whey protein in water
two pieces wheat bread
1 tbsp. Olive Oil
some FF milk

Can of Tuna with whole wheat Pita

Well, thats it so far today.Ill start posting workouts starting tomorrow. later.

09-07-2005, 11:54 AM
Yesterdays Workout

Wide Grip Lat Pulldowns: 120X14 130X10 140X8
Pull-ups: bwX8 bwX6 bwX6
BB rows: 95X13 105X10 105X9 115X8
T-Bar Rows (just started these): 90X12 100X10 115X8 or 9

Well, that was it. I know I know im a weakling. Man those t-bar rows are freakin awesome!! I'm going to bump weight up on lat pulldowns and BB rows next back day. I'm trying to stay away from the scale and just go by how I feel I look nowadays. My diet has cleaned up alot lately. Most because I quit smoking pot three days now!!! yaaay.
Hey, well three days is good for me so far. Man I used to munch on all kinds of crap when I smoked and It would make me feel soooo ****ty because It would throw my whole diet off!!! well enough rambling. Feel free to post any comments. thanks, Justin

09-07-2005, 10:19 PM
Todays Arm workout:
Dips(forgot my dip belt :( ) bwX19, bwX15, bwX14
Behind Back Tricep movement: 3X8 with a 70lb db
Icline Db curls: 35X8, 35X8, 35X6
Skullcrushers done with db's: 20'sX10,25'sX8,30'sX4
Cable pulldowns: 160X12, 170X10, 180X8
Hammer curl with rope on cable: 70X10, 80X8, 90X6 or something like that.

Great workout today. Arms felt really pumped! Diet is still in check too. So far so good. Man there is this really really fine girl who works at the gym!! I talked to her for like ten minutes after I finished working out. I guess not the best time considering I wasnt smelling or in that matter lookin too hot...well literally maybe. Im thinkin about asking her out........wait I have a G/F....scratch that idea.....goodnight peeps of WBB.

09-07-2005, 10:21 PM
Hey, my journals lookin a little less slack!!!!! :clap:

09-10-2005, 02:48 PM
Yesterday's Workout: Shoulderz Trapz Calves

OH DB press: 40X10(warm-up), 50X12, 55X9, 60Xfailure
Rear-Delt Flyes:15X15, 20X10, 25X8
Standing Shrugs: 160X15, 180X12, 190X10
Calve raises on Hammerstrength: 90X10, 90X8, 100X6

Well, that was it. My reps I kind of higher than I would like. Im just trying to make sure to get a real good stretch and contraction when doing EVERYTHING. Ill probably bump up the weight next week a little bit. I LOVE my gym!! There was a total of like 2 other people in there besides me! It reminds me of a cave or something! lol. I like that because I tend to focus more on what I'm doing. Plus you can play your own music too. later

09-10-2005, 02:51 PM
Also, about a 100 budweiser curls last night. :D

09-10-2005, 05:25 PM
]]']Also, about a 100 budweiser curls last night. :D
Deadlift a keg. It's more beneficial.

09-12-2005, 11:44 PM
Todays workout: CHEST+Abs

Flat DB's:70'sX10 75'sX8 85'sXto failure(like 4.5)
Icline DB's: 55'sX10 60'sX8 65'sXto failure(like 5)
Cable Flyes: 120lbs.X12 160lbs.X10
DB Flyes: 45'sX10
Decline Crunches: 1X14 1X10 1X10
Leg-Lifts: 3X10

Man! Many hot girls in the gym today!!! Didnt talk to any today, but they were there surprisingly. Usually there's only like two other people in there. Then again, I did get there a little bit later (around 4-5 when the work crowd comes in) than usually which explains it. All in all great workout.

09-12-2005, 11:45 PM
Also....keg deadlifts j/k

Canadian Crippler
09-13-2005, 12:00 AM
Thats off that 85 DBs for 4 on flat allows you to max over 240 on flat BB. Are you touching your chest with the bar? Bouncing at all? Is it slightly assisted?

09-13-2005, 12:29 AM
cripp some people are just better at bb than db. im still the same way maxing somewhere in the 300 range but as soon as i go to dbs i have a hard time controlling 100s for more than 6-7 reps.

nice start to journal bro keg deadlifts are awesome but try power cleaning and pressing now thats a w/o :p

09-13-2005, 11:15 AM
oh sorry! havent messed with the sig. in a while. You know what? I havent done BB in a while. I really dont know what my max is right now. Probably not so great since I havent touched it in like a month! Damn! Maybe next week.

09-13-2005, 11:19 AM
mase- thanks, Its about time I kept this thing updated.

09-13-2005, 07:00 PM
Today's Workout: Back

Lat Pull-downs: 70X10(warm-up), 130X12, 140X8, 150X6,
Pull-ups: 1X8, 1X6, 1X5
BB Rows: 95X12, 105X10, 115X8
Cable Rows: 130X10, 140X8, 150XFailure

Summary:Good workout

09-14-2005, 02:11 PM
What do you guys think of 3X8 for a while on most stuff! I feel im working to failure on too many sets. You think that would be better for mass building?

09-14-2005, 04:47 PM
Today's Workout: Shoulders and Trapzzzzz

OH DB Press: 40'sX10(warm-up), 50's for 3X8(Barely!)
Rear-Delt Flyes: 15'sX13, 20'sX10, 25'sX8
Standing Hammerstrength Shrugzz: 170X12, 180X10, 190X8-9
Hammerstrength Delt Machine: 40 lbs. for 3X8(barely)

Damn, I felt good after this workout! It was a little short but my shoulders are def. going to be sore!! I was going to do some abs or calves in there but I got lazy. Going to up my cals a little. Maybe throw in some boiled eggs throughout the day. later guys

09-17-2005, 03:31 PM
Todays workout: Arms

dips: BWX10, +45 for 3 sets of 8
Behind Back Tri extension: 1X8, 1X8, 1X7
Incline Curls: 35X8, 35X8, 35X7
Skull Crushers with DB's: 25X8, 25X7, 25X6
Cable Hammers: 80X3 sets of8

Summary: Good workout. I always feel I overwork my arms though. What do you guys think? I think im going to change it up a little next week. Was going to do abs but was feeling lazy. :rolleyes:

09-17-2005, 05:56 PM
Diet so far today

2 scoops whey
1 piece whole wheat bread with piece of FF cheese
couple fish oil caps

Tuna Sandwich on Whole wheat
Lettuce and Tomato

Myoplex Meal replacement 40g.P/20g.C

Chicken Sandwich on whole wheat bread

Lean Meat Hamburger on Whole wheat

09-19-2005, 02:40 PM
Today's Workout:

Flat DB bench:75's for 2 sets of 8, 75'sX7
Incline DB bench: 65X8, 65X6, 65X5
Decline DB: 70'sX10, 75'sX8
Cable Crossovers: 120X13, 140X10, 150X8

Summary: Damnit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! My Freakin shoulderz started aching a little when doing the 3 sets of eight on the flat bench, and slowly progressed to a pretty bad aching throughout the workout! I'm pissed off! I guess rotator excercises are back in business on shoulder day. I dont think im going to do 3X8 either. I get a way better workout building up to a certain weight. I just feel hurt and worthless right now....oh well....What do you guys think about this shoulder aching? Definately rotators? -justin-

09-20-2005, 02:34 PM
Workout: BACK
lat pull-downs: 70X14(warm-up), 130X12, 140X10, 150X8
Pull-ups: BWX8, BWX7, BWX5..movin on up!!.....barely
Bent Over BB Rows: 95X12, 105X10, 110X8, 115X6
Seated Cable Rows: 130X12, 140X7, 150X5

09-22-2005, 03:32 PM
Yesterdays workout:
Shoulderzzz and Trapz
OH DB Press: 40'sX14, 50'sX10, 55'sX8, 60'sX6(barellly!!)
Rear-delt Flyes: 15's(warm-up), 20'sX12, 25'sX8, 30'sX6
Hammerstrength Standing Shrugs: 180X14, 190X10, 200X8

09-22-2005, 03:40 PM
Todays Workout: Legzzzzz
Smith Squats: 125(warmup), 135X10, 155X8, 185Xto failure
SL Deadlifts: 125X10(warmup), 135X10, 145X8, 155X8

Summary: SHOOORRT Workout, My legs are very very very very weak. I started working them so much later after my upper body. Ill slowly build though and add some leg curls and other stuff. Im about to start working out with this really huge guy who compete. Id say hes about 5,10 240lb or so. Just a guesstimate though. So he told me to meet him in the gym tomorrow. later
justin aka weakling lol

09-25-2005, 12:48 PM
Yesterdays workout playas: Arms

Okay, so i moved out of my apartment yesterday. Well,mostly. We live on the 3rd freaking floor so really it was a horrible experience. Ill never live higher than ground level ever again!!!!!!!!!! :cry: Anyway, I made it to the gym for a really nicce arm workout:

Dips: BWx8, +45X8, +45X8, +45X8( felt easy!)
Overhead Tri Extension: 70X8(3 sets)
Skull Krushers with DBS; 15X10(warmup), 20X12, 25X8 30X6
Incline Curls: 35'sX8, 35'sX8, 35''sX7
Cable Hammerzzz:just went for a crazy last pump!!
Cable tri pushdown: Also just went for insane last pump.Few sets

Well , awesome workout. Truly awesome, considering i was carrying tvs, entertainmet centers, tables, beds all freakin morning.............later

09-25-2005, 02:01 PM
this journal seems so lonely. Nice workouts. Living on the 3rd floor is great until you have to move. I will never live in a building without an elevator ever again.

09-25-2005, 02:30 PM
I know i know, im all by lonesome here in my journal :cry:
yeah third floor.........NNNNEEEEEVVER AGAAAAING!! -Justin-

09-26-2005, 12:14 PM
Workout: CHEST
Flat DB Bench: 40'sX14(warm-up), 70'sX12, 75'sX10, 85'sX8
Incline DB Bench: 65X10, 65'sX8, 65'sX8
Cables Crossovers: 120X12, 140X10, 140X8

My chest workout always falls short because I get slack!!! Meant to do abs like always.....oh well. I think I'm going to substitute Decline DB flyes for cable flyes because cable flyes seem to put a hell of a lot of stress on my rotators. -justin-

NOTE:Start rotator exercises .

09-27-2005, 10:01 AM
Feedback people! feedback!!! ...............F#$kers

09-27-2005, 03:05 PM
WOW, i killed my back today.........

Lat Pull-downs: 130X12(easy az hell), 140X10, 150X8
pull-ups: BWX8, BWX7, BWX6
BB Rows: 95X12, 105X10, 110X8, 115X6
Seated Cable Rows: 120XfailureX100XfailureX80Xfailure (back to back sets)

Wow!!! I had a freakin awesome back workout today! Crucial pump like no other! good stuff. -justin-

09-28-2005, 08:36 AM
NOTE: stop drinking so much just to meet hot girlz and have sex with them. :bang:

09-28-2005, 12:37 PM
The drinking part mainly, the hot girlz part not that often. :(
Anyway, todays workout: Shoulderzz+Trapzzzz

OH DB Press: 30'sX14(warm-up), 50'sX12, 55'sX8, 60'sX6
Rear Delt Flyes 15'sXwarmup, 20'sX12, 25'sX10, 30'sX8
Hammerstrength standing shrugzzz
160X12(warm-up), 180X13, 190X10, 200X9.34234

Summary: Good workout. I feel I'm getting stronger in most movememts, but for some reason my OH DB shoulder presses seem harder and harder sometimes. You guys have any reasoning behind this? -justin-

10-01-2005, 05:35 PM
Well....slacked yesterday, but went today.


Dips: +45X8, +45X8, +45X8
OH Tri Extension: 70X8, 70X8, 70X8
Incline DB Curls: 35 for 3X8(Finally!!! It was F'in tough though)
Skulls with DBs:15X15(warmup), 20'sX12,25'sX10,30'sX8
Cable Hammerzz with rope: 100X13, 110X10, 120X10
Tri pull-downs with rope: 120X3 sets of many many reps!

Awesome arm workout! Met a buddy in the gym today by chance and he happened to be doing arms too! My arms felt quite huge after this workout. Also, invested in some grape juice for post workout instead the gatorade like normal. Well, I hit everything 8 times in every set. I think I'll give everything one more week at this weight and then bump it up the following week. I think ill do +55lbs. on dips for 8 starting next week!!! later -JuStIn-

10-01-2005, 05:40 PM
OH DB presses are just one of those exercises that my strength flucuates greatly. Somedays I can't get what should be a warmup weight started. Just a weird exersice. Are you getting a spot? It seems to waste a lot of energy if you struggle up the 1st rep yourself.

10-01-2005, 05:44 PM
Finally some FeedBack from someone!! :clap: lol
Yeah, somedays my warmups for OH press feel like the actual freakin working set too! Its real wierd. No, i dont have a spotter, and youre right that probably has a lot to do with it. Tryin to get those damn thingzzzz over yer head!!!

10-02-2005, 08:54 AM
Bump---just because i can! hoohoohoohoohahaha

10-02-2005, 09:31 AM
]]']Finally some FeedBack from someone!! :clap: lol
Yeah, somedays my warmups for OH press feel like the actual freakin working set too! Its real wierd. No, i dont have a spotter, and youre right that probably has a lot to do with it. Tryin to get those damn thingzzzz over yer head!!!

Grab a spotter, get to know a couple trustworthy people in your gym. I can only get about 80's started by myself, but I can get 90's or 95's w/a spotter.

10-02-2005, 03:12 PM
damn, what reps you hit with 80s?

10-03-2005, 11:16 PM
Todays workout:
Flat DB Bench
70'sX12, 75'sX8, 85'sX5.5
Incline DB Bench 55'sX12, 60'sX10, 65's 8
Decline Db Bench 70'sX12, 75'sX10, 85'sX5.5
Cable Crossovers 160X12, 170X10, 180X8dropset160X3

:Awesome chest workout today guys!!!! I went kind of late since I started my job today...working in Kohls in the credit department....Talk about some fine azzzz girls i work with...man!!!! Awesome workout....goin to up cals more. later guys -justin_

10-04-2005, 01:52 PM
Todays workout: BACK

Lat Pulldowns: 70X15(warmup), 140X12, 150X10, 160X6
Pull-ups: BWx8 BWX6 BWX5+1negative
BB Bent Rows: 45X10(warmup), 95X12, 105X10, 115X8, 125X7
Cable Narrow grip seated row: 80X10 really contracted slow reps

summary: great workout. Feel like a tore my back apart....in a good way though. Ouch. A lot of times I know I can lift heavier i.e. rows session, but I just dont. So next week Im going to go heavier everyday and see the difference in growth. Of course with a few hundred more cals thrown in as well. later -JuStIn-

10-04-2005, 09:53 PM
I can do an easy 10-12 with 80's. Tomorrow I am gunning for 6 @95.

Good sessions. I've learned (for my body anyways) back isn't all about the heavy weight, it is more important to have proprer form and get a good pump going.

10-07-2005, 07:26 PM
Added another meal to my diet. Seems like since ive been hitting legz harder im hungrier more. So daily diet is as follows:

2scoops whey
1 piece whole wheat bread
1 fish oil cap

Tuna sandwich on whole wheat
half can of peas

post workout:
Myoplex meal replacement drink
huge cup of grape juice
Fish oil cap

Chicken sandwich on whole wheat
with lettuce

1cup of whole grain rice
mixed with about 40g of chicken
and smothered in heinz 57 (mmmmmmmmm)

3tbsp. natty pb on one piece whole wheat bread
2 scoops whey in milk
1 fish oil cap

So am i eatin' or am i eatin fellas! lol :cool:

gaining slowly but surely. Im up to about 205-206ish. Trying to hit 210 before the evil starts in inject into my quads. Any feedback would be cool on my diet, like if I should add anything or decrease anything. later. Doin arms tomorrow. Will post. bye guyz

10-08-2005, 12:18 PM
workout today- ARMZZZZ

Weighted Dipz +55X8, +55X8, +55X8
Oh tri extension 70X8 70X8 70X8
Skull Crusher with dbs 15'sX12(warmup),20sX12,25sX10, 30sX6

incline curlzz 35's for 3X8
Cable tri pulldowns with rope: just outta control pumping
Cable hammerzz: not sure bout weight, just crazy pumpage!!!!! -justin-

10-08-2005, 01:41 PM
nice effort, wish that was all the cals I needed to eat!

10-09-2005, 12:58 PM
cp-thanks, one of them high metab. guys huh. Im going to bump mine up a few hundred i think.

10-10-2005, 05:51 PM
Workout: Chest

Flat Db Bench 40's(warmup), 75'sX12, 80'sX10, 85'sX6
Incline Db Bench 55'sX10, 60'sX8, 65'sX6
Decline Db Bench 70'sX12, 75'sX8, 85'sXlike 4
Flat Db flyes 35'sX14, 40'sX12, 45'sX10 DONE!

Killer pump today! Met a friend up at the gym so i tried to push it a little harder. Man, its only the 3rd day ive started taking some creatine mono, and i feel a better pump already. Is this placebo or is it actually taking effect so soon? -JuStIn-

10-10-2005, 08:56 PM
if 4500+ is high, then ya.

10-11-2005, 01:16 PM

Lat pulldowns: 70X15, 140X12, 150X10, 160X8
Pull-ups: BWX8 BWX8 BWX7
BB rows: 45Xwarmup, 95X12, 105X10, 115X8, 125X8
Narrow grip cable rows: 80lbsX14

Summary: Good workout. Good pump. I got a few pics back today that I took like a week ago. Im not happy with my results so far. Maybe its because my bf% is high or something. I dont know :( . Ill post them anyways some time soon though so you guys can tell me what your opinions are. *sigh*

10-13-2005, 01:05 PM

Dipzzz BWX12, +55X8, +55X8, +55X8
Oh tri extension 70X8, 70X8, 70X8
DB Skullzzz 25'sX12, 30'sX6, 25'sX10 or 11 i think
Incline Curlzzz(wow these burn severely!)35's for 3X8
Cable rope pushdowns 80X12, 100X10, 120X8
Cable Hammerzz 80X12, 90X8, 100X6 or 7

awesome workout!!!!!! Damn I need to up my cals more!! I just hate that freakin bloated stomach feeling. Oh well, F#*$ it!! It's getting cold anyways so im going to need some extra warmth. -JuStIn

10-13-2005, 01:55 PM
Nice Lookin Sessions Man

10-13-2005, 02:19 PM

10-15-2005, 10:28 PM
Well, i went to the gym today kind of later than usual. Come to find out they close at 8 on sat.! I got there around 7:45ish or so. I was pissed! So all I did was this:

Oh DB Press: 50'sX12, 55'sX10, 60'sX8

Well I guess thats all the shoulder work Ill get in until next Sat. HopefullyI wont get too drunk fri. night again and be slack all day saturday. :)

10-17-2005, 02:10 PM
Monday workout: CHEST
Flat Db Bench: 40'sXwarmup, 75'sX12, 80'sX8, 85'sX6
Incline Db Bench: 55'sX10, 60'sX8, 65'sX6
Decline Flyes: 120X12, 140X10, 160X8
Flat Bench Flyes: 35'sX12, 40'sX10, 40'sX8

Summary: Not really feelin it today for some reason. Oh well. My shoulderzzz have been kind of acting up a little ever since I went heavier on bench. Going to start some rotator cuff stuff on shoulder day this week to see if that helps next week.

10-18-2005, 02:03 PM
workout today: B-A-C-K

shoulder width lat-pulldowns: 70X(warmup)140X12,150X8,160X6
Pull-ups: 3X8 PR Baby! Been tryin to get 3X8 on these or a freakin while. :)
BB Rows: 95X12(easily), 105X10, 115X8, 125X6
Seated Cable Rows: Drop set 100/90/80 12/8/8

Summary: AWESOME back workout!!!! I felt so freakin pumped it was great. I felt like my lats were potruding from my sides like Ronnie Colemans the whole way home! well......Jay Cutler's maybe. :) Well, shower time. later -justin-

10-20-2005, 06:41 PM

Dipz BWX12, +45X12, +55X10, +55X8
Oh tricep extension 70X8, 70X8, 70X8
Db Skullcrusher 15Xwarmup 20'sX12, 25'sX8, 30'sX6
Incline Curls 35X8, 35'sX8, 35'sX8
Cable Tri Pushdowns 80X12, 100X10
Cable Hammerz 70X12, 80X10

Summary: Good workout. -Justin-

10-20-2005, 06:42 PM
No shoulder pain at all anymore. I think I was just sleeping on it wrong...thank god. :thumbup:

10-24-2005, 12:08 PM

Flat DB Press 35'sX20(warmup) 75'sX12, 80'sX8, 85'sX7(PR)
Incline Db Press 55'sX10, 60'sX8, 65'sX80
Decline Cable Flyes 120X12, 140X8, 160X6 Contracting really hard!
Flat DB Flyes 40'sX12, 45'sX10, 40'sX8(really really slow and contracted on last set. AWESOME!

Summary: Great workout!

10-24-2005, 12:28 PM
Nice progression you got going on, seems like almost every w/o your getting a PR.

It sure helps with motivation in the weight room, thats for sure

10-24-2005, 06:19 PM
yeah. Feelin good feelin good lately. I got my cals in check for my bulking this winter. I might raise them like 2-300 in a week or two. So i can have more blubber to stay warm this winter! lol thats for the feedback lil. Im gonna have to stop by the lilmase journal and give you some motivation.

10-25-2005, 02:05 PM

Shoulder-width pulldowns 70X20(warmup)140X12,150X10(PR!),160X7.5(PR)
Pull-ups BWX8 BWX7 BWX6(:( only because i got the PR's on the pull-downs im thinkin'.
BB Rowzzzz 105X12, 110X10, 115X8(PR), 125X8(PR!!)
Narrow grip cable row Drop Set 100/90/80 12/8/6 or something like that.....all I know is it freakin burned.

Summary: Awesome workout!!! My strength is increasing, but the # on the scale has been at about 205-206 for a few weeks. You guyz think I should bump the cals a bit more, or do you think since Im gaining strength the # on the scale should start to increase gradually? thanks guys later -JuStIn

10-25-2005, 02:11 PM
Gaining strength does not have a direct correlation to gaining weight, just use a powerlifter as an example there are 180lbs PLers that can keep up with ronnie coleman who has 100lbs + on them.

If you are content with the weight you are at now than I would say stay where you are at, If your goal is to gain weight increase cals.

Great work by the way

10-25-2005, 03:21 PM
Thanks, thats a very big complement coming from you. You have some insane lifts!! Yeah, Im not happy with my weight so ill prob. bump it up a few.

10-31-2005, 11:04 AM
flat db bench: 35'sX15(warmup), 75'sX12, 80'sX8, 85'sX6
Incline Db Bench: 55'sX10, 60'sX8, 65'sX6
Cable Declines: 120X12, 120X10, 140X8
Flat Bench Flyes: 45'sX12, 45'sX10, 55'sX8

Summary: Good workout. Chest is feelin really extra pumped right now. Must be the Creatine Mono helping that I started taking a couple weeks ago. -JuStIn-

10-31-2005, 11:12 AM
Nice db pressing, Do you usually switch out dbs for bbs on a regular basis?

I normally switch off every 2 weeks.

10-31-2005, 06:50 PM
Ive been doing db's for a while now. I SHOULD switch off, but i just havent in a while.

11-02-2005, 02:20 PM
Todays workout: B A C K

Shoulder width lat pulldownz
70X20(warmup) 140X12 150X8 160X6


BB Rowzzz
45X15(Warmup) 105X12 115X10 120X8 125X6

overhand grip cable row
dropset 100/80/60lbs. 12/8/6reps

summary: good workout.

11-02-2005, 02:50 PM
nice looking workout bro.

11-02-2005, 06:30 PM
Great Back Day B

11-03-2005, 09:17 AM
Thanks a lot guys. Been feelin pretty good lately. SHoulders and lats today baby!!!!!!! :evillaugh I'll post that later. Man I havent hit shoulders in two weeks!!!!! :( so we'll see how it goes ...thanks -Justin-

11-04-2005, 01:06 PM
Todays Workout:


warning: Legs are WEAK!

squats 135X12(warmup) 145X10 165X8 170X8 185X4

SLDS 135X15 145X10 155X8 165X8

Legs curls 80X12 90X12 100X8

summary: I know I know, my legs are really weak lol !Thats why I'm still bulking throught this winter. I really want my legs to fill in more, so I figure at about 220 hopefully theyll look pretty decent. Also, planning on a cycle soon which I'm really excited about!!!!! -Justin-

11-05-2005, 03:07 AM
Wow. Im freakin trashed! lol its 4a.m. in these parts, and I have a workout ahead of me tomorrow, bis, tris, and abz baby!!! I'll just sleep until 1p.m. to get all my sleep in. Been drinkin captain all night by the way. Man, I always tend to call my X girlfriends when I'm drunk. It sucks. Oh well good night. I couldnt think of anything bettter to do at 4a.m. except tell you guys how drunk I was............and probably watch comedy central...later.....-JuStIn-

11-05-2005, 03:45 AM
what is your cycle planning to look like? also how long you been lifting for bud?

oh ya workouts lookin solid:D

11-05-2005, 07:37 PM
Thanks sid, I think Im just going to run some Test Cyp.@500mg/wk for 14 or 16 weeks along with HCG along the way. Just keepin it simple :thumbup:

Todays workout: A R M S + A B S

Dips: BWX12 +45X10 +45X8 +55X8
Oh Tri DB Extension 70X8 70X8 70X8
supersetted with incline db curls 35X8 335X8 35X8
Tricep rope pushdowns 80X15 100X12 120X10
supersetted with Single arm concentrated cable curls.....
20X14 30X10 30X10

Summary: My arms were sizzling!!! lol Didnt get to abs. It seems like I never do :(....oh well -Justin-

11-07-2005, 03:44 PM
Damnit!!!!!!! Im soooo f@#$ing frustrated! :soapbox: I stalled on a lot of lifts today so I just left early because I was pissed.

Sh#tty chest day:
Db flat bench 35X20(warmup) 75's12 85'sX7 85'sX6
Incline Db bench 65'sX8 65'sX6 65'sX6
Decline Cable flyes 120X12 140X8 160X6

Then I got frustrated and left before I did flat bench flyes. Mainly I think i stalled a lot is because I tried to go heavier on flat bench Dbs. I also forgot to look at my previous chest workout(until now) and shouldve did 60's starting out on incline instead of 65's lol. Oh well. Plus I was still a little sore from saturday night's arm workout. Oh well, better luck next time hopefully.

11-08-2005, 02:48 PM

Shouler-width pull-downs
40X15(warmup) 140X12 150X8 160X6

Pull-Ups BWX8 BWX6 BWX6

BB Rowzz 45X10(warmup) 105X12 115X10 120X8 125X6

Narr0w Grip Cable row(dropset)
100/80/60---->14/8/6(really slow and contracted....buuurrrrnnnnnnnn-iinnng!!)

Summary: Wasnt feelin it too much at first, but it ended up being a really good workout! Im taking next week off. I gotta go see my bro in Illinois. He's graduating from boot camp in Great Lakes. Should be fun.......and FREEZING! I think a week off would be good for me anywayz. Ill keep the diet the same by just packing a whole buncha chicken sandwiches and bring my protein and a shaker. later -JuStIn-

11-08-2005, 03:55 PM
Diet today

42g. protein in water
1 piece wheat bread with butter
1 boiled egg on top
2mg. fish oil

one large can tuna
on whole wheat
green beans

post workout
40 grams protein
2mg fish oil
huge glass of grape juice with 5g. creatine mono

HUGE steak with mushrooms onions and cheese on top
2 cups brown rice

thats it so far

11-08-2005, 04:04 PM
nice lifting bro. im interested to see how your cycle turns out

im really tempted to cycle a few times but im too afraid to stick myself and i think i have the ability to develop a bit further naturally. peace man

11-08-2005, 05:38 PM
sucks about the lifts stallin but it happens to the best of us, I remember reading in another thread this isnt your first cycle, are you running the same cycle as the first though?

11-08-2005, 07:31 PM
Yeah, its the same as I ran before, except I didnt run HCG. Just nolva at the end, and I didnt come off as nicely as I wanted to :(. So we'll see how the HCG works out.

11-08-2005, 09:57 PM
Have fun taking your week off, Just eat whatever you can and I'm sure when you get your #s will climb once more..

11-10-2005, 12:59 PM
Shoulderz trapz abz:

Oh Db press 30'sX10(warmup) 50sX12 55'sX8 60'sX6.5
super setted with rear delt flyes
15'X15 20'sX12 25'sX10
HS standing shrugz 180X15 230X12 230X10 240X10
HS Shoulder Press 45X14 50X10 55X8

summary: :thumbup:

11-10-2005, 04:50 PM
Well I started a cut today. I know, I know, Im a pu$$y. My goal is to get really lean and then do a nice slow bulk with minimal fat gain hopefully. Diet today:

42g.Protein and water

Tuna on whole wheat
Green beans

postworkout 42g. protein and water
huge glass of grape juice with 5g. creatine mono.

chicken on whole wheat
Sweet peas

Can of tuna with 2 tbsp. Salsa

also: Centrium Multi-vit.,10g.fish oil througout the day.

11-11-2005, 02:44 PM
Leggies. I tried a something a little different. I tried for low rep sets today

squats 135X12 155X5 175X6 185X5 205X5
SLDL 135X10 155X5 175X5 185X5 195X5
HS leg curlzz 80X15 90X14 100X12 110X10 120X6(failure)

Summary: I like the idea of low reps for all these movements. I think I need to start out a little heavier on the squats maybe next time. I WAS getting a little lower back pain during these though, but they didnt seem that heavy though..hmmmmmm :confused: Awesome workout though overall. Those freakin curlz were crucial. -JuStIn-

11-11-2005, 02:46 PM
note: add more ham work at end of leg workout. What exercise do you guys recommend?

11-14-2005, 01:51 PM
nice lifting bro. im interested to see how your cycle turns out

im really tempted to cycle a few times but im too afraid to stick myself and i think i have the ability to develop a bit further naturally. peace man

thanks man, i appreciate the feedback

11-14-2005, 03:36 PM

Flat Db Press 40X10(warm-up) 75'sX12 80'sX8 85'sX7(PR)
Incline DB Press 55'sX10 60'sX8 65'sX5
Decline Cable Flyes 120X12 140X10 160X8
Flat DB Flyes 45X12 45X10

Summary: i was workin out with a creak in my neck from sleeping awkward last night! It hurt to say the least. Awesome workout...besides the creak.

11-14-2005, 03:37 PM
Oh yeah, Im not cutting anymore :D, i changed my mind again. I figure if I'm going out of town I might as well be bulking since god knows what all Im going to eat.....and drink

11-15-2005, 07:29 PM
Workout BACK

Shoulder-width pulldowns
40X10(warmup) 140X12 150X10(PR) 160X8
Pull-ups BWX8 BWX8 BWX5
BB Rowz 45X10(warmup) 105X12 115X10 120X10 125X7.5
Narrow Grip Cable row (dropset)
100/80/60 14/8/6

DONE! Im keeping cals 3-400 higher than usal because I stopped gainin for the past few weeks, and I'm already getting stronger again!! :) Im going to continue to bulk until the end of November at least. At the most beginning of Jan which is what I originally planned. later -JuStIn-

11-17-2005, 05:27 PM
Todays workout: Shoulders and traps

Db Shoulder Press 30's(warmup) 50'sX12 55'sX8 60'sX7
Rear Delt Flyes 15'sX12 20'sX12 20'sX12 25'sX10
HS Standing Shrugs 180XWU 230X12 230X10 240X8
HS Shoulder press 45X12 50X10 55X8

11-17-2005, 05:29 PM
P.S. not really feelin it today

11-18-2005, 04:01 PM
Workout: L E G S

Squatz 135X10 155X5 175X5 185X5 195X5 205X3
SLDL's 135X10 155X5 165X7 175X7 185X7 195X7
Hammerstrength Quad Curlz 80X15 90X12 100X10------------->Drop set 100/90/80/70 10/3/3/4 ( OWW! this hurt)

Summary: Great leg workout. The leg curl machine is upstairs so I hobbled down the stairs thinking I was going to break my neck because i was certain my legs were going to buckle out from under me!!! Good leg workout. I can definately go heavier on the SLDL's. So, until nextime -Justin-

11-18-2005, 04:40 PM
Ate Mcdonalds for :drooling: time in months today It was sooooo good. Quarter Pounder with cheese and a water and fries. Looooots of ketchup too! Funny thing, I ate it before I worked out and ive felt bloated ever since! lol like a permanent bloat.

11-19-2005, 03:52 AM
hey man hows it going journal is looking real good. i know you will probs reply in pm but you made ne final decisions on course yet?? also what are you total cals etc looking like at the moment. Lifts are looking good keep it up

11-22-2005, 07:49 PM
Workout: Legs

Squats: 135X10 155X5 165X5 185X5 195X5 205X3
SLDL's 135X10 155X5 175X5 185X5 190X5 200X5
Hammerstrength leg curls 80X15 90X12 100X10 110X4

11-22-2005, 07:50 PM
Leg workout summary: IT HURT