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heathj
10-16-2005, 08:33 PM
Well time for another one of these journal things.

Took about 4-5 weeks off of working my upper body to let my wrist heal. I hurt it doing some static holds...hurt real bad. Turned into a synovial cyst, bump is still there, but its not holding me back anymore. Also am recovering from an ankle sprain which happened a while back (doing rehab for it currently). This is my second upperbody workout since my wrist hurt and damn it was a doozy.

Sunday, October 16, 2005 - Heavy upper

Flat DB: 95 x 8, 100 x 8, 7 (100 is the highest!)
BB Rows: 225 x 8, 235 x 5, 225 x 8
Incline BB: 185 x 6, 225 x 6, 245 x 5
HS Rows: 160 x 6, 6
HS Chest Press: 100 x 8, 170 x 6
Pullups: BW x 10, 10
DB Shoulder Press: 50 x 8, 8
Side Raises: 20 x 10
Alt. DB Hammer Curls: 45 x 5/5, 60 x 8/8
Rope pushdowns: 110 x 10, 120 x 8
1-arm pushdowns: 50 x 8/8

diet -

1 - 1 whole egg, 1 egg white, english muffin, slice of cheese, 2 slices ham, 1 bagel, 2g fish oil
2 - 1 can tuna, 2 slices bread, lettuce, pickles, 2g fish oil
3 - 2 slices turkey, 2 packets oatmeal
4 (post) - 1/2 cup chive cc, 30 saltines, protein shake
5,6,7 - ??

school has been killing me lately...anatomy and phisiology is death! I have three lab quizzes and a lab exam in the next 8 days...along with my other classes. but hopefully i'll stick to this journal thing again.

Edit - changed incline bb from 245 to 235 and flat bb to flat db

heathj
10-17-2005, 03:59 PM
Monday, October 17, 2005

7am - protein bar
9am - bagel
11:30am - tuna sandwich
2pm - protein shake, can of chili w/ crackers
4pm - 2 slices bread, 84g turkey, 1 tbsp LF mayo, 2g fish oil
6:30pm - 1 bagel, 2 slices bread, 3 tbsp PB, 2 tbsp jam, 2g fish oil
8:30pm - 2 whole eggs, 1 egg white, 56g ham, 28g cheese, english muffin

~205g pro/295g carbs/80g fat = 2720 calories...should've ate more of everything...maybe some oatmeal tonight...add about 240 calories.

oh, plus 1/3 gallon milk


Workout - heavy lower

Front squats - 185 x 5, 225 x 5, 245 x 5
Back squats - 275 x 6
Composite motion leg press - 415 x 10, 605 x 10, 740 x 5
Leg curls (2 legs up/1 leg down) - 70 x 10/10, 10/10
bb shrugs - 225 x 10, 10

getfit
10-17-2005, 04:23 PM
welcome back heath :)

Pup
10-17-2005, 04:25 PM
HEATHGAY!

...welcome back bro :)

heathj
10-18-2005, 09:31 PM
thanks guys...now i just need to find the time to post other than in my journal! too busy...

tuesday, oct 18, 2005

work 6 1/2 hours...much heavy cabinet lifting

diet -
7:30am - protein bar
10am - bagel, 2 egg whites, 2 whole eggs, 56g ham, 2g fish oil
2:30pm - 1 bagel, 84g turkey...
6pm - 200g chicken, 3 oz. pasta w/ sauce, 1/2 cup frozen green beans, 12 oz. milk
8pm - 1 bagel
9pm - 2 slices bread, 84g turkey
1 slice bread, 2 tbsp PB, jam

didn't eat enough...

heathj
10-19-2005, 05:02 PM
wednesday oct 19, 2005

full body

box squats - 135 x 6, 185 x 6, 225 x 10, 10, 10, 10
leg curl (2 up/1 down) - 70 x 10, 10
flat bb bench - 185 x 4, 205 x 12, 205 x 10
bb row - 185 x 12, 12
HS chest press - 90 x 12, 140 x 10 (total)
db rows - 60 x 10/10, 60 x 10/10
db shoulder press - 50 x 10, 10
alt. hammer curl - 50 x 10/10
bb curl - 80 x 10
rope pushdowns - 100 x 10, 10

diet -
9am - protein bar, 2g fish oil
10:30am - bagel
11:30am - 2 slices bread, 84g turkey
12:30pm - english muffin, 2 tbsp PB, 1 tbsp jam
Workout
2:30pm - 40g protein, 1 cup milk, 1/2 cup berries, bagel
4pm - 3 oz. pasta, 200g chicken, sauce, 1/4 cup 4% CC w/ crackers
6pm - 2 slices bread, 1 can tuna, 1 tbsp RF mayo
8pm - wired energy drink, 1 1/2 bagels
11pm - english muffin, 2 whole eggs, 1 egg white, 28g turkey, 1/4 cup 4% CC

244g protein/495 carbs/70.5g fat = 3590 calories

not enough fat! Need to buy some flax oil or something...

getfit
10-19-2005, 05:54 PM
looking superb heath :)

Franco
10-20-2005, 11:06 AM
Hello stranger!

Get yourself on msn

Anthony
10-20-2005, 11:39 AM
Flat BB: 95 x 8, 100 x 8, 7

Hahahaha :windup:

How long has it taken your ankle to heal? And what are you doing for rehab?

heathj
10-20-2005, 10:11 PM
haha, I WISH my flat BB was that high!! ok, ok, I meant DB.

Taken about 2.5 months for ankle to heal...still not fully healed. Finally talked to the trainer about 3 weeks ago and since then I have been doing almost daily:

Calf stretches, half swiss ball balancing (standing, and jumping onto and then standing), roatating my ankle on a circular pad with a ball in the middle bottom, balancing 1) standing on injured foot for 2 minutes alternate eyes closed/open, 2) standing on injured foot for 2 minutes while bending down to pick up pencil, put back on ground, 3) standing on injured foot while I swing my other leg around maliciously. And icing. Seems to be getting quite better.

diet - 10/20/2005

7:30am - protein bar
9:30am - bagel
10:30am - 3 whole eggs, 1 egg white, 2 english muffins, 56g turkey
12pm - donut
2pm - 1 can tuna, 2 slices bread, 1 tbsp RF mayo, pickles, lettuce
3pm - bagel
6pm - ready to eat meal (44g protein, 130g carbs, 8g fat)
9pm - 2 slices bread, 84g turkey, mustard, lettuce, wired energy drink
9:30pm - bagel
to come---
10:30pm - protein shake, 1 english muffin w/ PB + jam
11pm - ???

only workout today was work.

heathj
10-22-2005, 01:57 PM
friday, oct 21, 2005

workout - full body

composite leg press - 470 x 8, 560 x 10, 605 x 10
leg curl - 70 x 10/10, 10/10(2up/1down), 115 x 10(both)
incline db - 50 x 8, 60 x 10, 70 x 10
db row - 50 x 10, 10
hs chest press - 140 x 10, 10
pullups - bw x 10, 10
military press - 115 x 10, 10
alt. hammer db curl - 45 x 10/10, 55 x 10/10
rope pushdowns - 100 x 10, 10

diet -

ate enough...drank a few beers and a bunch of wine as well.

heathj
10-22-2005, 09:28 PM
diet saturday oct 22, 2005 -

sh*tty...

banana and donut

quiznos traditional large sub

low fat klondike bar

lean pocket ultra, snickers protein bar

2 whole eggs, 1 english muffin, 30g cheese, 28g turkey

1 beer

1 bagel, 2 tbsp PB, 1 tbsp jam

and...???

GOALS -

1) Make eating my new habit
2) Get at least a C+ in Anatomy and Physiology
3) study, study, study
4) find a new job, or get a raise
5) Get a 3.0 this quarter
6) Study at least 10 hours a week (about what I do now)
7) Buy some weightgainer
8) Sell the van!!! Any offers? :p
9) Study for lab test on Tuesday...prepare for class ahead of time (Objectives)
10) Develop flexibility routine...work on hip flexibility most importantly
11) Add DL's to current workout routine, if possible
12) Gain at least 10 lbs. LBM by Spring '06

getfit
10-23-2005, 03:43 AM
your goals ain't that bad heath ;)

nice work :)

heathj
10-23-2005, 09:52 PM
sunday, oct 23, 2005

upper body strength

flat db - 95 x 6, 100 x 10, 100 x 8 (Getting easy)
bb row - 225 x 6, 245 x 5, 225 x 8
incline bb - 225 x 5, 235 x 5
db row - 60 x 8/8, 70 x 8/8 (went to fast on last set, strained my lat a bit)
hs chest press - 160 x 8, 210 x 5
lat pulldowns(to chest...leaned back) - 110 x 8, 140 x 8
alt. db hammer curls - 45 x 10/10, 60 x 6/6
bar pushdowns - 110 x 10, 140 x 8 (easy!)

I was taking a bit of rest on incline bb and some douchebag wearing a yankees shirt (no less) walks up to my weight and touches my plates that are loaded on the bar. He gives me some stupid grin, and I just stare at him, looking like I will kill him. He then walks away and proceeds to do seated calf raises. I wanted to slit his throat. Helped me the rest of the way though ;)

diet -
12pm - 3 whole eggs, 1 english muffin, 28g turkey, 28g cheese
2pm - 40g protein, 1/2 cup milk, 2 cups mango
4pm - 84g turkey, wheat bagel, mustard/lettuce
6pm - wheat bagel, 2 tbsp PB, 1 tbsp jam
8pm - Hagenese (250-300g honey glazed chicken, 1 1/2 cups pork fried rice), 2 cups milk
10-bedtime????

~177g protein/225g carbs/70g fat (estimates)

Didn't eat as much as I wanted, I was on campus for a while though and I didn't bring enough. Was there from 2:30pm(my workout) until 7:30pm.

heathj
10-24-2005, 04:32 PM
monday, oct 24, 2005

heavy lower

front squats - 185 x 4, 225 x 5, 225 x 5, 135 x 8, 135 x 8
composite leg press - 560 x 8, 740 x 6, 785 x 6
Leg curls -
2up/1down - 70 x 10/10, 85 x 10/10
both legs - 160 x 10
alt. 1 leg - 60 x 10/10

bb shrugs - 225 x 8, 275 x 8, 315 x 8

not sure about front squats, may just use them sparingly every once in a while and stick with back squats as my main focus. 785 on composite leg press went smoothly. Only sh*tty thing is they only have 2 100 lb. plates, so when I get up to 850 or so...the thing will be maxed out on space.

diet -
9am - snickers protein bar
11:30am - 84g turkey, 2 slices bread, lettuce/mustard
12:30pm - 1 bagel
Workout
2pm - 1 bagel
2:30pm - 40g protein, 1 cup mango, few spoonfuls yogurt, 1 cup milk
3pm - 1 cup oatmeal w/ brown sugar

heathj
10-25-2005, 11:07 PM
tuesday, oct 25, 2005

work 6.5 hours...much stocking of wood.

diet -

10am - protein bar
10:30am - 2 whole eggs, 1 egg white, 1 english muffin, 30g cheese, 14 oz. apple juice
12pm - Blueberry muffin
2:30pm - Turkey sandwich
4:30pm - Bagel
6pm - GingerBoat (200g chicken, 1 cup rice)
8pm - Protein shake (2 scoops protein, 1.5 cups berries, 1 cup milk), 2g fish oil, 3 vicodin :D
9pm - 2 slices bread, 1 can tuna, 1 tbsp RF mayo, lettuce/pickles
10:15pm - Bagel,2.5g fish oil
11pm - Probably some milk and something else...

getfit
10-26-2005, 01:50 AM
nice work heath,stocking wood huh? that really must be great.I like things like that :)

heathj
10-26-2005, 09:08 PM
getfit: I'm curious as to what your post said before you edited it :p and yeah, I work at a lumberyard, so I stock much wood...

wednesday, oct 26, 2005

full body

bike 3 minutes

composite leg press - 425 x 8, 560 x 10, 650 x 10 (wanted squats, but taken)
leg curl - 130 x 12, 145 x 12 (both legs)
flat bb - 205 x 12, 225 x 12
bb rows - 185 x 10, 185 x 10
incline db - 55 x 10, 70 x 10
pulldowns - 130 x 10, 140 x 10
upright rows - 70 x 10, 80 x 10
alt. db hammer curls - 45 x 8/8, 60 x 8/8
1-hand pushdowns(hand pronated/supinated) - 40 x 10/10, 40 x 10/10 (each arm)

diet -

9:30am - protein bar
11:30am - 2 slices bread, 1 can tuna, 1 tbsp RF mayo, pickles/lettuce
Workout
2pm - 1 bagel
2:30pm - Protein shake (2 scoops protein, 1 cup milk, 1.5 cups berries)
4:30pm - Ginger Boat (200g chicken, 1 cup rice, 1/2 california roll)
7:30pm - 56g turkey, 28g ham, 2 slices bread, 2 bridgeport IPA's
9pm -??
10pm - ??
11pm - ?? Probably a couple more beers...

I also think I ate something inbetween 2:30 and 4:30 but I can't remember.

heathj
10-28-2005, 01:25 AM
thursday, oct 27, 2005

work 6.5 hours - didn't lift too much (OSB, treated lumber), a bunch of deliveries

diet -

7:30am - protein bar
10:30 - 3 whole eggs, 1 egg white, 1 bagel, 50g cheese
2:30pm - 1 can tuna, 2 slices bread, 1 tbsp RF mayo, lettuce/pickles
4pm - fudgesicle
6pm - protein shake (30g protein, 3/4 cup milk, 1 cup berries), 56g turkey, 28g ham, 2 slices bread, mustard/lettuce
7pm - 5 sheets of graham crackers, snickers protein bar (13g protein, 35g carb, 7g fat)
8:30pm - 2 slices bread, 2 tbsp PB, 1 tbsp jam
11pm - 2 whole eggs, 1 english muffin, 28g ham
+ random amounts of milk and apple juice

~220g protein/375 carbs/95g fat ~3235 calories

I still would like to eat more...ack! I don't have the money! Time to invest in some more protein or maybe some weight gainer (I want to buy some MRP's, but its like $50 per box...) Maybe time to buy some potatoes and shiat. I have rice, just didn't eat any today...maybe I'll try making a few cups per day and just eat it periodically. Oh I also got sweet tarts at 4 for a dollar the other day...bought 10 packs. So I'll have some dextrose after I workout. ahhh...dextrose.

getfit
10-28-2005, 02:41 AM
heh heath, it was a spelling error :)

heathj
10-28-2005, 06:17 PM
friday, oct 28, 2005

workout -

8am - for my pe 302 class we had to do a bunch of f*cking springs and quickness routines. One legged jumps, two legged jumps, full out sprints, frog hops, etc...got me sweating badly. (I HATE WORKING OUT IN THE MORNING!!!!)
1pm - Basketball with some buddies for about 40 minutes...was tired after this.
1:45-2:10pm - Full body (real quick and easy)

Box squats - 225 x 10, 225 x 10
HS chest press - 140 x 10, 180 x 10
Pullups - BW x 10, BW x 10
Military press - 115 x 10, 115 x 10
Alt. Hammer DB Curls - 50 x 8/8
Rope pushdowns - 60 x 10 (single pulley)

Diet -
7:30am - Protein bar
9:30am - Chicken microwrap (~25g protein/55g carbs/7g fat)
11:30am - 1 can tuna, 2 slices bread, 1 tbsp RF mayo, lettuce/pickles
12:30pm - 1 bagel
2:30pm (Post W/O) - 1 package sweet tarts (49g carbs)
3pm - (@home) - 2 scoops protein, 1 cup milk, 1 cup berries
4:30pm - 2 whole eggs, 1 egg white, 2 slices bread, 56g ham

Got a few more meals in me...so far: 172g protein/313g carbs/40g fat

hurt my right foot a little bit doing those quickness workouts this morning...f*cking teacher...just makes us jump right into it!! B*TCH!

heathj
10-30-2005, 07:45 PM
sunday, oct 30, 2005

got wasted last night...dressed up as a bodybuilder, haha...i didn't have the hammer pants that I wanted though, but my ecko sweats did the trick.

Heavy upper -

Flat DB - 100 x 8, 100 x 8, 100 x 8 (Damn, steady 8's...need to change this up somehow?)
BB Rows - 225 x 6, 225 x 6, 225 x 6
Incline BB - 225 x 5, 245 x 4+1!!, 225 x 3 (Damn boy!)
Pullups - BW +25 x 6, BW +25 x 5, BW x 8
Seated BB Military Press - 135 x 5, 155 x 5, 185 x 3+1
Alt. DB Hammer Curls - 50 x 6/6, 60 x 7/7
CGBP - 135 x 8, 185 x 5

Military press felt good, 155 flew up. Incline BB, damn! I am surprised, 245 is damn good.

Diet (not much so far) -

12pm - 1 bagel, 2 whole eggs, 56g ham, 1 cup milk
2pm - 2 slices bread, 56g turkey, 28g ham, mustard, 1/2 cup milk, 1/2 cup apple juice
-Workout-
4:30pm - 1 package sweet tarts (49g carbs), 2 scoops protein, 1/2 cup berries (40g protein/11g carbs/3g fat)

Now about to go to dinner somewhere, maybe for a big ol' steak. Have maybe two more meals after that. Not enough calories today, but its ok.

Saint Patrick
10-30-2005, 07:49 PM
Nice lifting, heath.

ksw3153
10-30-2005, 08:00 PM
Hey good luck on the ankle, I've had trouble with mine as well, they were getting so loose that I would roll them just walking around the house. A little stronger now, hopefully I won't have to get surgery on them once I get old!

Another avatar for my top ten list!

heathj
10-31-2005, 05:01 PM
thanks patty...ksw, my ankle has gotten much much better thanks to the trainer at my school! Just make sure you do those exercises.

monday, oct 31, 2005

Didn't feel like going to the gym today at all. A little sore still from Friday (mainly from what my b*tch teacher made us do) and a little tired. But once I got going, I did well.

Heavy lower -

Box squats (18") - 225 x 3, 295 x 3, 315 x 3, 325 x 3, 325 x 3
Composite leg press (1 leg) - 200 x 6/6, 200 x 6/6
Composite leg press (both) - 380 x 10
Leg curl - 145 x 10, 160 x 10, 190 x 10
BB shrugs - 225 x 10, 275 x 8, 315 x 8

Diet -

9am - protein bar
11:30am - 2 slices bread, 100g turkey, mustard
W/O
2pm - 1 package sweet tarts (49g carbs), 2 scoops protein, 1/2 cup berries
4pm - 200g chicken, 2 tortillas, 1 tbsp ranch, salsa, two handfuls of chips
5pm - 1 bagel, 1 chicken thing-a-ma-bob
6:30pm - 2 whole eggs, 1 egg white, 1 english muffin, 56g ham
10pm - 1 bagel, 2 tbsp PB, 1 tbsp jam

211g protein/371g carbs/84.5g fat = 3088.5 calories

I think I am missing a meal??? Don't remember though. Need more calories!!

Anthony
10-31-2005, 05:07 PM
Flat DB - 100 x 8, 100 x 8, 100 x 8 (Damn, steady 8's...need to change this up somehow?)

Stability ball.

heathj
10-31-2005, 07:38 PM
Good idea, didn't even think of it. I even did a lab for class about the stability ball a few weeks ago. You're so smart Antonio.

heathj
11-01-2005, 10:46 PM
nov 1, 2005

training -

just work for 6.5 hours...stocked a sh*tload of stuff today though.

diet -

8am - 1 bagel, 2 tbsp PB, 1 tbsp jam
10am - 2 whole eggs, 1 egg white, 2 slices bread, 56g ham
1pm - 1 can tuna, 2 slices bread, 1 tbsp RF mayo
3pm - 1 bagel, 2 tbsp PB, 1 tbsp jam
6pm - 200g chicken, 5 oz. pasta, 1 cup sauce, 2 scoops protein, 1/2 cup berries
8pm - 1 bagel, 84g turkey, mustard
9:30pm - 1 bagel

222g protein/445g carbs/68g fat = 3280 calories

Boo on the fat! I need to buy some flax seed oil, and I have been forgetting to eat my fish caps and multivitamins. I did eat a lot of bagels today though :)

getfit
11-02-2005, 01:09 AM
hah, just keep your vits and fish caps somewhere were you can see them at all times that's what i do so i don't forget to take them :)

heathj
11-02-2005, 06:55 PM
wednesday, nov 2, 2005

full body

composite leg press - 425 x 8, 560 x 12, 650 x 10
leg curl - 115 x 12, 145 x 12
incline bb - 185 x 10, 205 x 10
pullups - bw x 10, bw x 10
hs chest press - 160 x 10, 180 x 10
bb row - 185 x 10, 205 x 10
db shoulder press - 50 x 10, 65 x 10
alt. db hammer curls - 50 x 8/8, 60 x 8/8
rope pushdowns (single pulley) - 70 x 10, 70 x 10

need a new bicep exercise...i think i do hammer curls so much is cause i can do so much :D

diet -

9am - 1 english muffin, 2 tbsp PB, 1 tbsp jam
10am - 16 oz. chocolate milk
11:30am - 1 can tuna, 2 slices bread, 1 tbsp mayo
12:30pm - 1 bagel, 2 tbsp PB, 1 tbsp jam
2pm - 1 package sweet tarts (49g carbs)
2:30pm - 2 scoops protein, 1/2 cup berries, 1/2 cup milk
5pm - 1 cup rice (dry), 200g chicken, yoshida's, 2g fish oil, multivitamin
6,7,8,9pm??? probably an energy drink or something and some other food :p

so far: 164g protein/401g carbs/57g fat *2773 calories by 6pm*

heathj
11-04-2005, 04:39 PM
friday, nov 4, 2005

full body

squats - 225 x 10, 245 x 10
leg curl (2 up/1 down) - 70 x 10/10, 85 x 10/10
flat bb - 205 x 12, 230 x 12!
pullups - bw x 10, bw x 10
reverse grip bb - 135 x 10, 135 x 10
db rows (did it same way as bb row) - 65 x 8, 80's x 8, 80's x 8
military press - 115 x 10, 125 x 10
alt. db curl - 45 x 8/8, 50 x 8/8
dips - bw x 12, bw x 10

diet -

10am - 2 whole eggs, 1 english muffin, 56g ham
12:30pm - 1 bagel, 2 tbsp PB
2:30pm - 1 package sweet tarts (49g), 2 scoops protein, 1/2 cup berries
4pm - ??
6pm - ??
8pm - ??
10pm - ??

heathj
11-06-2005, 08:29 PM
sunday, nov 6, 2005

heavy upper

db bench on swiss ball - 50 x 8, 75 x 8, 85 x 8, 8
bb row - WU, 225 x 6, 245 x 6, 265 x 4, 225 x 8
incline bb - WU, 225 x 5, 250 x 5, 255 x 3+2 ass.
lat pulldowns - 145 x 6, 165 x 5, 165 x 5
military press - WU, 135 x 5, 155 x 5, 175 x 5
bb curl - 115 x 4
cgbp - 185 x 5, 205 x 5

diet -

decent, getting enough.

heathj
11-07-2005, 06:24 PM
are my lifts not heavy enough for you fools?!! here!

monday, nov 7, 2005

weight: 222 @ 1pm prior to workout :eek:

box squats (18") - 225 x 3, 275 x 3, 315 x 3, 325 x 5, 325 x 4
composite leg press - 560 x 6, 650 x 5, 740 x 5, 785 x 5
db lunges (each hand) - 40 x 5/5, 55 x 5/5
leg curl (2 up, 1 down) - 85 x 6/6, 100 x 6/6
leg curl (both) - 175 x 10

diet -

9:30am - 1 bagel, 2 tbsp PB
11:30am - 2 slices bread, 1 can tuna, 1 tbsp RF mayo
12:30pm - 1 english muffin, 2 tbsp PB, 2 tbsp jam
2:30pm - 1 packet sweet tarts, 2 scoops protein, 1/2 cup berries, 1/2 cup milk
4pm - 2 whole eggs, 1 english muffin
4:30pm - 5 oz. salmon, 1 cup rice (dry)

160g protein/407g carbs/59g fat...and the rest of the day???

Comments: Damn I am a fatty...

Anthony
11-07-2005, 06:27 PM
How close is 18" to parallel for you? You must have some long ass legs! Everything is looking good, just stay consistent and try not to kill your liver with the booze. :p

heathj
11-07-2005, 06:29 PM
Oh I also haven't been adding the on average 1/4 gallon of milk I've been drinking per day....adding about 32g protein/44g carbs/10g fat = 394 calories to my daily totals.

heathj
11-07-2005, 06:30 PM
18" looks completely parallel.

I just do it on one of the benches at the gym. I measured it up to a few inches below my kneecap, then went home and measured it with a measuring tape. It may be a little off, but for the most part 18"...

Anthony
11-07-2005, 06:50 PM
Wow, you crazy ass tall mofo.

heathj
11-09-2005, 12:55 AM
Ha! I'm only 6'.

tuesday, nov 8, 2005

ate not enough...ran out of food and money, only got about $40 in checking for 2 weeks...figure something out. Maybe roommates can buy food and I can repay later.

worked 6.5 hours...dirty as hell. stepped in all sorts of mud and handled a bunch of rebar which is dirty as 'jo mamma (yes, all of you).

library for ~4 hours....had a quiz today, have two tests tomorrow, and a quiz on thursday!!! fun f*cking week.

Oh, since I have no class on Friday my usually friday lab is moved to tomorrow and of course we have to f*cking run. So I have to run at 8am (I hate running, especially in the cold and ESPECIALLY in the morning!!), then go take my two exams all sweaty and cold...f*cking bitch cross-country coach for a teacher...it is a PE class, but I shouldn't have to run...bah.

heathj
11-09-2005, 09:31 PM
wednesday, nov 9, 2005

two tests and i had to run the mile at 8am! one quiz left...tomorrow.

lifting - full body

ATF squats - 225 x 10, 245 x 10
1-leg composite leg press - 290 x 8/8
leg curls - 145 x 12, 175 x 12
incline db - 70 x 10, 80 x 10
cable row - 145 x 10, 175 x 10
hs chest press - 140 x 10, 180 x 10
pullups - bw x 10, bw x 10
db shoulder press - 50 x 10
alt. db curl - 50 x 10/10
rope pushdowns - 100 x 10

diet -

not enough...i am broke and we have no food at my house. scrounging up what i can.

heathj
11-14-2005, 09:08 PM
skipped heavy upper workout yesterday...waaaay too exhausted...and puking saturday night probably didn't help me any.

mon, nov 14, 2005

weight - 222 (I don't feel like 222)

workout - heavy lower

squats - 275 x 3, 295 x 3, 315 x 3
1-leg composite leg press - 200 x 6/6, 245 x 6/6
leg curl - 145 x 6, 175 x 6, 175 x 6
Shrugs w/ hex bar - 180 + bar x 6, 230 x 6, 270 x 6 (don't know bars weight)

Hex bar is hard to load the weight onto...anyone do deadlifts with one of these?

diet -

haven't been keeping track...decent i think. been drinking 2% milk instead of 1% of FF to get my fat intake up. 5g per 8 ounces....mmm....

heathj
11-16-2005, 03:34 PM
friday, nov 16, 2005

full body

composite leg press - 425 x 10, 515 x 12, 560 x 12
leg curls - 145 x 12, 160 x 12
flat bb - 205 x 12, 230 x 10+2 ass.
pullups - bw x 10, bw x 10
hs chest press - 140 x 10, 180 x 10
bb rows - 185 x 10, 205 x 10
db shoulder press - 50 x 10, 60 x 10
bb curls - 70 x 12, 70 x 12
rope pushdowns - 100 x 12, 110 x 12

didn't eat enough...and missing upper body on sunday affected my benching.

diet -

9am - 2 whole eggs, 1 egg white, 56g ham, 1 bagel, 2g fish oil
11:30am - 2 slices bread, 1 can tuna, 1 tbsp mayo
2pm - protein shake (bananas, strawberries, yogurt, protein powder)
2:45pm - 2 slices bread, 2 tbsp PB, 1 tbsp jam (wanted to eat at 12:30)

galileo
11-16-2005, 04:31 PM
Good luck with your goals man and ****ing eat more.

heathj
11-18-2005, 05:38 PM
gal - I'm trying!! Roommates were getting angry cause I was eating all the food, but now we all split it up three ways so I can eat more without complaints :) but now money is an issue...I need to make a budget.

friday, nov 18, 2005

full body -

1-leg composite leg press - 200 x 5/5, 200 x 10/10, 200 x 10/10
db lunges - 40 x 8/8, 45 x 8/8
leg curl - 160 x 12
incline db - 75 x 10, 90 x 10
lat pulldowns - 130 x 10, 145 x 10
reverse grip bp - 135 x 10, 135 x 10
hs back row - 90 x 10, 140 x 10
seated bb military - 115 x 10, 135 x 10
alt. db curls - 45 x 10/10, 55 x 10/10
dips - bw x 15, bw x 15

Comments: Right now is the biggest I've ever felt and the strongest I've ever felt, in terms of upper body strength and overall strength. I feel that my arms are the weakest link in my body right now in terms of size. For strength and the size of my arms they are rock solid...but I want them to grow! Maybe pay some more attention to them sometime soon, when I get time to make something.

diet -
meal 1 - protein bar
meal 2 - 1 can tuna, 2 slices bread, 1 tbsp mayo
meal 3 - 1 english muffin, 2 tbsp PB, 1 tbsp jam
meal 4 - 1 can tuna, 1 packet sweet tarts
meal 5 - 2-3 servings chips w/ 1 cup salsa
meal 6 - 24 oz. milk
meal 7 - 2 oz. pasta, 150g chicken, 1/2 cup sauce
meal 8, 9, 10?? - I will eat the other half of my meal 7 sometime tonight. and I also made a turkey sandwich...

off to work from 5-9pm...doing inventory...at a lumberyard! :eek:

heathj
11-20-2005, 01:25 AM
worked 8 hours today...legs EXTREMELY sore!

diet -
protein bar
1/2 muffin
1 can tuna, 2 slices bread, 1 tbsp mayo
8" sub sandwich w/ handful chips and 16 oz. 7-up
2 slices bread, 2 whole eggs, 28g ham
3 oz. pasta, 250g chicken
24 oz. 2% milk
1 slice bread, 1 tbsp PB, a dozen cheez-its

not as much as i wanted...but..bah..i was hungover as well.

heathj
11-20-2005, 05:51 PM
sunday, nov 20, 2005

heavy upper -

db press on swiss ball - 85 x 5, 90 x 5, 95 x 5
bb row - 225 x 5, 265 x 5, 225 x 5
incline bb - 225 x 3, 255 x 5!
pullups - +25 x 6, +25 x 5
seated military - 165 x 5, 175 x 5
alt. db curls - 60 x 5/5, 65 x 5/5
rope pushdowns - 110 x 5, 130 x 5

easy squeezy my neezy.

diet - uggh....

10am - protein bar
11:30am - red robin...(chicken burger w/ minimal fries)
2pm - 2 whole eggs, 1 egg white, 1 slice bread, 24 oz. milk
4pm - 2 slices bread, 1 can tuna, 32 oz. gatorade
TO COME:
5:30pm - 2 slices bread, 2 tbsp PB, 1.5 oz. peanuts
7pm - 200g chicken, 1 cup rice, 4g fish oil
and ??????

getfit
11-20-2005, 06:06 PM
nice wrok heath, time to get some pics up :p

heathj
11-21-2005, 05:35 PM
getfit: I will post pictures at some point for your viewing pleasure!

monday, nov 21, 2005

heavy lower

box squats - WU, 275 x 3, 315 x 5, 325 x 5
squats - 315 x 3
composite leg press - 650 x 5, 740 x 5, 775 x 5
leg curls - 160 x 8, 190 x 8
leg curls (2 up,1 leg down) - 85 x 10/10
standing calf raises - 180 x 10
bb shrugs - 225 x 6, 275 x 6, 315 x 6

squatting weight is getting back up there, boo ya. I think I'll start yoga after this quarter when I have time to make something...maybe two days a week?

diet so far -

7:30am - protein bar
9am - 2 oz. peanuts
11:30am - 1 can tuna, 2 slices bread, 1 tbsp mayo
12:30pm - protein bar
2:30pm - 1 package sweet tarts, haganese (200g chicken, 1/2 cup rice)
rest of the day???

nap time!

heathj
11-27-2005, 10:04 PM
took wednesday and friday off....but ate a lot to make up for it.

Sunday, Nov 27, 2005

Heavy Upper Body

Flat BB - 225 x 3, 255 x 5, 275 x 3+2 ass.
BB Row - 225 x 5, 275 x 3.5, 275 x 3
Incline DB - 85 x 5, 100 x 5
Pullups - +25 x 5, +35 x 3.5, +35 x 3 (PR at this weight)
DB Shoulder Press - 70 x 5, 80 x 5
BB Curl - 115 x 3
CGBP - 205 x 5

boo ya!

diet -

apparently i've been eating enough...^

-TIM-
11-27-2005, 10:06 PM
Good idea, didn't even think of it. I even did a lab for class about the stability ball a few weeks ago. You're so smart Antonio.That's what he put in my signature.

heathj
11-28-2005, 07:16 PM
Haha, I'm sure he put it there...I know you're obsessed Tim :D

Monday, Nov 28, 2005

Weight: 223...all I gained was 1 pound over the weekend!! :cry:

Squats - 225 x 3, 295 x 3, 315 x 4
Box Squats (18") - 330 x 3
Composite leg press - 650 x 5, 740 x 5, 785 x 5
DB Lunges - 55 x 5/5, 55 x 5/5
Leg Curl - 190 x 5, 220 x 5

diet -

hmm...I need to keep track of this throughout the day...I hate trying to figure it all out at once at night!

heathj
11-30-2005, 05:51 PM
Wednesday, Nov 30, 2005

Composite leg press - 560 x 10, 650 x 10, 695 x 12
Leg curl - 165 x 12, 190 x 12
Flat BB - 205 x 12, 235 x 12, 245 x 8
BB Row - 205 x 12, 225 x 12
HS Chest press - 160 x 10, 200 x 10
Pullups - +10 x 10, +10 x 8
Upright rows - 80 x 12, 100 x 12
Alt. db curls - 50 x 9/9, 60 x 9/9
Dips - BW x 15, +25 x 12

Mmm..mmm...good!

getfit
11-30-2005, 06:46 PM
nice work heath

Manveet
12-02-2005, 01:13 PM
Things are looking good in here.

How is your split ogranized right now?

I see some fullbody and heavier upper and lower stuff.

heathj
12-02-2005, 03:37 PM
thanks you two.

veet - things are going awesome. strength is f*cking exploding!

split is set up as follows:

sunday - heavy upper body
monday - heavy lower body
wednesday - full body high reps
friday - full body high reps

I stick to the same format for both the full body workouts, but I switch it up depending on what I want to do. This method has been helping a lot.

Friday, Dec 2, 2005

Full body

ATF Squats - 225 x 10, 245 x 10, 265 x 8
Leg curl - 175 x 10
Incline db - 70 x 10, 80 x 10
Pullups - BW x 12, bw x 10
db shoulder press - 55 x 10
alt. db curls - 40 x 15/15, 40 x 10/10
dips - bw x 12, bw x 12

30 minute workout. blew through it and it felt awesome. It all started with some nice atf squats which everyone stared at because no one at school does squats, let alone proper squats, let alone atf squats :D

Makes me feel good when I'm the only one that does legs...properly.

heathj
12-04-2005, 08:06 PM
Sunday, Dec 4, 2005

Heavy Upper

Incline BB - 225 x 3, 255 x 5, 265 x 2+2 ass.
Pullups - +25 x 6, +35 x 3.5
DB press on swiss ball - 70 x 5, 85 x 5, 95 x 6
BB rows - 225 x 3, 265 x 5, 275 x 3.5
seated military - 175 x 5, 175 x 5
alt. db curls - 40 x 15/15
alt. db curls (against wall) - 40 x 8/8
alt. db curls - 35 x 15/15
bb curl - 50 x 10
dips - bw x 12, bw x 12
rope pushdown - 100 x 12, 100 x 12

gonna switch up arms a little bit. will be working them 3 days per week, at reps of about 12-15. I need them to GROW!!!

FINALS OVER ON FRIDAY! Can't wait.

heathj
12-05-2005, 03:41 PM
Monday, Dec 5, 2005 (Wow, been 21 for 6 months already)

Heavy Lower

Squats - 275 x 5, 275 x 5, 275 x 5
Lunges - 90 x 6/6, 110 x 6/6
1-Leg composite leg press - 200 x 5/5, 245 x 5/5, 270 x 5/5
Leg curl - 175 x 8, 220 x 8

Final #1 today in 50 minutes...

heathj
12-12-2005, 09:42 PM
Hmm...well I worked out tuesday and had a good session. skipped wednesday and friday..

and now that school is out the gym closes at 7pm m-f, 6pm sat and is closed on sun, and i have no car (I get out of work at 5-5:30pm). i don't know how i'll work out, but somehow i will try.

on sunday did a little workout:

pushups: x50(flat), x30(incline), x20(Decline)
-ss- (about 3 minute rest each though)
handstand pushups (feet against wall): 2x2
-ss-
dips on chair: x30(feet on floor), x 20(feet on chair)

today: worked 11 hours (I can pretty much toss those motha f*ckin' little cabinets now...easy money;sometimes.

it may be time to get a temporary gym membership somewhere else and bike it(3-4 miles).

heathj
12-20-2005, 12:42 PM
new pics!

heathj
12-20-2005, 12:43 PM
more...

rookiebldr
12-20-2005, 02:53 PM
Really, white wine? Where's teh man's drink!

-TIM-
12-20-2005, 02:56 PM
Nice pics!

I'm really only here to look at your avatar though. :drooling:

heathj
12-22-2005, 07:26 PM
jeff: haha, the real mans drink (beer) was after, along with some tokes in the hotel room :p we found some panties in the hotel room and got all our money back!

tim: it 'tis nice isn't it? :D

I am sick, not eating very much.

took work off early yesterday and today off. tomorrow i'm not sure.

heathj
12-30-2005, 01:13 PM
i have pneumonia. i was in the hospital the other night...hopefully i'll get better soon. i've already lost 10 pounds. there goes my bulk!!@!#!@#!@!@!!

i need to get better so i can start eating a lot again. i get hungry but its hard to eat very much.

-TIM-
12-30-2005, 01:14 PM
Crap man, hope you start feeling better. Pneumonia is nothing to mess with.

heathj
01-11-2006, 04:51 PM
thanks tim, yeah it has kinda f-ed me over in all aspects...

mini-update:

almost healthy again, my aunt said it might take a month or two to be finally 100% again though. my appetite is slowly coming back to normal, at least i am trying to force myself to eat.

school just started and i am going back to work again. i am extremely tired! i have no energy whatsoever, and that makes it very hard to study, i just want to lay around and sleep all day. at least 3 out of my 4 classes have group papers, so i can split up the work a little bit. my first day back at my work was on tuesday from 7am-1pm...little hard but not too bad, my biggest concern is staying warm, because i work outside, and it has been raining like a motha up here! seattle has had 24 straight days of rain (33 is the record).

haven't worked out since dec 21 or so...i am feeling really fat and weak. i just feel so out of shape when i don't work out, especially when i eat absolutely nothing. I have lost 12 pounds in the last two weeks and that kinda put my bulk a few steps back.

i may join a yoga class, my hip still bothers me and i need to get that fixed so i don't have problems when i am older. hopefully i can start working out again, but as of now i don't have the energy.

heathj
01-16-2006, 04:09 PM
january 16, 2006

whooo, first workout since i got pneumonia! felt great, i was sweating like a pig...kept it light and easy though.

pullups - bw x 8, bw x 7, bw x 5
atf squats - 135 x 6, 135 x 8, 155 x 8
bb rows - 135 x 8, 135 x 8
flat bench - 135 x 8, 135 x 8, 135 x 8
alt. db curls - 40 x 10/10, 40 x 10/10
tricep pushdowns - 90 x 10, 100 x 10

feels good to be back. i was gonna sign up for a yoga class, but i am broke now. so i think i'll just use my girlfriend's videos and do it at home.

heathj
01-20-2006, 07:05 PM
give me some support so i don't fall off the wagon! :P

friday, jan 20, 2005 - gained 4 pounds of my 11 pound loss back!

2nd workout back...damn my quads hurt afterwards.

back squat - 135 x 6
front squat - 135 x 6
back squat - 185 x 6, 135 x 6 (ouchie...my legs lost some strength!)
incline db bench - 50 x 6, 65 x 6, 65 x 6
pullups - bw x 8, bw x 5(wide), bw x 6
hs chest press - 140 x 10, 140 x 10
alt. db curl - 40 x 10/10, 45 x 9/9
bb curl - 70 x 6
rope pushdowns - 100 x 10, 100 x 10

my legs have lost a lot of strength...they hurt bad.

Pup
01-21-2006, 07:28 AM
Good to see you back in the gym...recovery after pneumonia blows, don't overrreach too early.

heathj
01-25-2006, 05:07 PM
yes it does suck...i've never felt so weak. Thanks for the support.

Wednesday, Jan 25, 2006 (day 3 back at it)

Thrusters - 95 x 9, 95 x 9, 95 x 8 (looked fun...and they were)
front squat - 95 x 10
Pullups - bw x 8, bw x 5
chinups - bw x 10, bw x 10
flat bb - 135 x 8, 185 x 10, 185 x 10
alt. db curls - 40 x 12/12, 45 x 10/10
1-arm pushdowns (in/out) - 40 x 10/10, 40 x 10/10 (for each...)

Weight is back up to about 218 with shoes...so I've gained about 6 pounds back....good! I was feeling worthless; still do a little.

clvmike19
01-25-2006, 08:44 PM
You have and always will have the greatest avatar known to WBB. I salute you.

imageD
01-25-2006, 08:47 PM
WOW, you have Dorian Yates'ish genetics for calves....

heathj
02-08-2006, 04:16 PM
image: thanks for the compliment. now only if my arms could grow that well.

update

been working out about two days a week. don't want to overdo it though until i get my x-rays again. then i will step it up a notch once i see i'm all better.

yesterday i did 3000m rowing machine and 5 sets bicep curls, 4 sets triceps.

in the process of re-working diet. if i don't have a specific diet i definitely don't eat enough. gonna shoot for ~3700 calories.

two goals: I want to increase my arm size as well as work on my vertical jump to help with basketball for this spring/summer. I am going to be working my arms 3 times per week, see if something actually happens. I will go to the gym early in the morning before school to work on my basketball skills and my vertical jump, what exercises i will perform will come to me soon.

want to increase vertical 2-3" and arm size 1". By my b-day (6-6-06!!!) I want to weigh about 200 @ 10% bodyfat.

heathj
02-10-2006, 08:29 PM
friday, feb 10, 2006

warm-up: 15 minutes basketball

jump squats - 45 x 8, 135 x 6
back squats - 185 x 8, 185 x 10, 10
1-leg leg press - 200 x 8/8, 200 x 8/8
flat db - 65 x 10, 10, 10
cable row - 130 x 12, 140 x 12, 12
incline bb - 185 x 8, 8
pullups - bw x 10, 6(from hang)
alt. db curls - 35 x 10/10, 35 x 10/10
bb curl (back on wall) - 70 x 10, 7
skulls - 75 x 10, 85 x 10
rope pushdown - 100 x 10, 10

diet -

plenty...especially my 1500 calorie meal...

getfit
02-10-2006, 08:32 PM
I just saw your pics heath, looking good ,great calves

heathj
02-20-2006, 08:46 PM
thanks gf ;)

Mon, Feb 20, 2006

Warmup - 20 minutes basketball

Jump squats - 135 x 6, 155 x 6, 155 x 6
1-leg leg press - 200 x 6/6, 200 x 6/6
DB Lunges - 100 x 5/5 (total weight)
leg curl - 130 x 10
Flat bb - 185 x 3 , 225 x 6, 245 x 6
pullups - bw x 10, bw x 10, bw x 5(full hang on last set)
HS chest press - 140 x 6, 190 x 6, 190 x 6
cable row - 145 x 10, 160 x 10
alt. db curl - 35 x 12/12, 35 x 12/12, 35 x 12/12
rope pushdown - 100 x 10, 110 x 10
rope extension - 60 x 10, 70 x 10

I have been working out about 3 days per week right now. I am also trying to limit the drinking. I just bought a 12 pack of IPA, but I figure that drinking 2 of those a night is better than going and buying a couple 24's...

As of now I can touch my knuckles to the rim...in a few months we'll see.

Need to get another part-time job 5-10 hours a week at a gym (school gym?). I am poor.

heathj
02-27-2006, 05:54 PM
real busy lately with studies. working out was going well; increased my jump by 1/2" or so...

until the other night I tried to jump onto my friends porch. i was about 4 beers deep and having that show-off feeling and with my new increased jump i wanted to try...i actually jumped extremely high, but used some support from my hands, which slipped on the railing, then bouncing off the railing i tried to break the fall with my hand...ouch, then my hip slammed onto the cold deck!

bruised my hip and sprained my wrist a little. been icing like a madman since and they feel better; also wear a wrap around hip at school.

next day i was working, carrying a piece of plywood, then i tripped over a sticker(2x4)...then fell to the ground, mildly re-spraining my left ankle! what the hell!! that hurt like a b*tch. walked it off, been icing it since.

hopefully i can return to the gym soon, because basketball has been extremely fun lately.

heathj
07-13-2006, 08:38 PM
Update:

Back to working out consistently. I actually brought my home gym equipment up here and have been using that. I can't do everything, but I can do most things. I have 300 lbs. of olympics weights and 150 lbs. of dumbbell weight.

Thursday, July 13, 2006 LEGS

Warmup
SLDL - 135 x 10, 155 x 10, 165 x 10
Jump squats - 95 x 10, 105 x 10, 105 x 10
BB lunges - 95 x 10, 105 x 12
1-leg extensions - 70 x 10, 10
2-leg extensions - 95 x 12 (slowww)
leg curls - 70 x 10, 10
calf raises - bw x 15, 15
ceiling touches - x 10, 10

Anthony
07-14-2006, 05:52 AM
You workout?

ectx
07-14-2006, 07:49 AM
:withstupi

where you been, foo'?

heathj
07-15-2006, 05:39 PM
Ant: Yes I workout!! Sometimes I just get off track. At least my job keeps me in good physical shape. Today for this one delivery I unloaded 200 bundles of cedar shakes.

Renee: Been busy with school this last quarter and work has been keeping me busy. Was working 26 hour weeks while going to school, now I am in summer mode where I work about 45 hours per week. This is my summer though and I plan to take full advantage of it training wise. It is pretty sweet having almost everything I need in my garage.

Any thoughts on dips and pullups? I want to install some sort of pullup bar into the glu-lam beam that stretches across my garage but am not sure what to do.

Real quick today -

BACK
BB Rows - 185 x 10, 205 x 10, 10, 8, 9
Good Mornings - 95 x 10, 10, 10
Db rows - 65 x 10/10, 75 x 10/10

I ate pizza today...diet has been excellent otherwise as of late.

heathj
07-17-2006, 07:43 PM
CHEST/BICEP

BB Bench - 225 x 8(widegrip), 235 x 7(wg), 255 x 3, 185 x 10(wg)
swiss ball db bench - 60 x 10, 70 x 10, 75 x 10, 75 x 10 (75 is highest db weight i have...)
swiss ball db flyes - 45 x 10, 45 x 10

ez curl 21's - 75 x 21, 75 x 21(pause between 14 and 15), 75 x 21(pause between 14 and 15)
ez curl - 75 x 8

getfit
07-17-2006, 07:45 PM
nice to see you back at it heath and posting :)

heathj
07-18-2006, 07:25 PM
thanks chica

SHOULDERS/TRIS

upright rows - 75 x 10, 95 x 10, 105 x 10, 115 x 10
standing military - 95 x 10, 115 x 10, 115 x 10

skulls - 75 x 10, 95 x 10, 110 x 4+4
db extensions - 65 x 12, 75 x 12, 75 x 12

heathj
07-19-2006, 10:07 PM
2v2 basketball - 1 hour (3 games)

heathj
07-20-2006, 08:03 PM
LEGS

jump squats - 95 x 10, 105 x 10, 105 x 10, 115 x 10, 115 x 10
bb lunges - 95 x 12, 105 x 12, 105 x 12, 115 x 12, 115 x 12
1-leg extensions - 70 x 10/10, 70 x 10/10
leg curls - 70 x 12, 90 x 12

awesome!

*Note my leg extensions/curls are low weight because there are no pulleys, just straight steel bars.

heathj
07-21-2006, 06:18 PM
short and sweet since i won't workout like normal tomorrow; plus work wore me out! its so hot!

BB ROWS - 135 x 10, 155 x 10, 185 x 10, 185 x 10, 205 x 8, 8, 8

getfit
07-21-2006, 07:27 PM
awesome leg day! the heat seems to be getting to us all.

heathj
07-25-2006, 03:31 PM
thanks gf...at least it's not above 80 today!

Monday's workout:

Flat BB - 185 x 4, 215 x 11+1, 215 x 11+1, 225 x 5+3
Swiss DB - 75 x 10, 10, 7
DB Flys - 35 x 10, 10, 10

21's - 75 x 21, 21
ez-curl - 75 x 12, 12

basketball for 30 minutes.

tuesdays workout will be in about 3 hours.

heathj
07-25-2006, 07:30 PM
Today

upright rows - 75 x 10, 95 x 10, 115 x 10, 120 x 10
db side raise - 25 x 12, 25 x 12
db front raise - 25 x 10, 25 x 10

skulls - 75 x 8, 95 x 8, 110 x 7+1, 105 x 8+2 (elbow killing me)
db ext. - 65 x 10, 80 x 10, 80 x 10

heathj
07-27-2006, 06:03 PM
taking the weekend off, so i will miss leg day and back day!!

wanted to workout at 6:30 this morning before work, but that didn't happen. then i planned to do it during lunch but i didn't take one. I also have to drive about 500 miles this weekend, so i will be exhausted.

girlfriend dinner party, wedding, tom petty concert and uncle's 50th bday party...hopefully i'll at least eat healthy!

getfit
07-27-2006, 06:44 PM
have fun! looking good heath :)

heathj
07-31-2006, 08:28 PM
sylvia, you're awesome.

chest/biceps

flat bb - WU, 225 x 2, 245 x 2, 250 x 2, 255 x 1.5+.5, 255 x 2 ass., 215 x 8
swiss db - 65 x 10, 75 x 10, 75 x 10, 75 x 10, 75 x 10 (pause at bottom)
db flyes - 35 x 10, 40 x 10, 40 x 10

21's - 75 x 7/7/7, 75 x 7/7/7, 75 x 7/7../7
ez-curl - 105 x 8
db curl - 40 x 8/8

whoo...finally was able to do all 21 consecutively on the second set. pause at the bottom of swiss db is a must, i feel too much of a bounce if i don't. i need more weights though.

this weekend definitely affected my performance, no more drinking until mexico. i also drove 580 miles from thurs-sun without leaving the state and worked 9.5 today, so i'm a little tired as well. chest and bi's are on fire though.

heathj
08-01-2006, 07:25 PM
shoulders/triceps

upright rows - 95 x 8, 115 x 10, 125 x 10, 125 x 10
standing ez-curl military - 115 x 8, 135 x 8, 145 x 8, 155 x 6

skulls - 95 x 8, 110 x 8, 110 x 9+1 (man my elbows hurt bad w/ these lately!)
cgbp - 185 x 8, 205 x 5+3, 185 x 6

need to find replacement for skulls...elbow hurts too bad.

heathj
08-02-2006, 11:02 PM
bought some i-hooks, a metal bar, and two hooks. hopefully gonna install that into my glu-lam in the garage on friday. i want to do pullups!

heathj
08-03-2006, 07:35 PM
hot damn, taking last week off of legs and back with excessive drinking made my lifts go up.

LEGS

jump squats - 95 x 10, 110 x 10, 140 x 10, 150 x 10, 155 x 10
bb lunges - 115 x 12, 125 x 12, 125 x 12
1-leg leg ext. - 70 x 12/12, 90 x 12/12
leg curl - 70 x 12 (negs.), 95 x 12

weird, but awesome. also if i stick to pot and not to alcohol i won't injure myself and be ok.

muscle chic
08-03-2006, 08:11 PM
Looking good!! Drinking huh? Me too now and then!!

heathj
08-05-2006, 07:23 PM
Yeah I'm trying to ixnay on the drinking until I go to mexico though on august 29th...too many extra calories + sometimes blackouts + hangovers...

Got my pullup bar installed!!! boo ya bitches!

BACK

pullups - bw x 15, +10 x 9, +25 x 6

chinups - bw x 6, +25 x 6, bw x 10

pullups - bw x 4 (negatives)

bb row - 185 x 8 (arms a little too tired from pullups)

conventional deads - 205 x 10, 10, 10, 10

I LOVE PULLUPS! I'll have to take a picture and show you all my home gym setup i got going on...only thing i'm missing is a squat rack, but i can still do jump squats and lunges, as long as i'm able to clean the weight up :strong:

getfit
08-05-2006, 08:48 PM
sweet, pullup bar, we need pics heath ;)

heathj
08-07-2006, 08:18 PM
CHEST/BICEPS

flat bb - 225 x 2, 245 x 4, 250 x 3+1, 245 x 3+1
decline bb - 205 x 10, 10, 10 (kinda weird on my benchpress)
reverse grip bb - 135 x 10, 10
db flys on swiss ball - 35 x 12, 12, 12

21's - 75 x 7/7/7, 7/7/7, 7/7/7 (move up to 80)
alt. db curl - 35 x 15/15, 35 x 15/15

looked in the mirror afterward and i look better than ever! although i am not as strong as i have been in the gym, i am eating well and thats the key. its amazing how not drinking as much can help as well ;). i haven't felt better in a while either; well rested, full of energy, etc...sylvia, i'll get some pictures up, maybe when i get back from mexico and hopefully i'll be tan

note: left hip was acting up last few days (extremely sore) from deads/squats/lunges...maybe i'll go easy and alternate the deads and squats week to week.

any tips on the hip? I injured it four years ago and its still there every once in a while, usually i just ignore it. it doesn't hurt when i lift, only if i go hard on deads/squats it will be real sore afterward. i've tried stretching, pt, and all that but its still there. i feel that stretching it is a waste of time since it hasn't worked all this time.

heathj
08-08-2006, 08:04 PM
SHOULDERS/TRICEPS

upright rows - 115 x 8, 125 x 10, 125 x 10
military press - 115 x 8, 145 x 10, 145 x 10

cgbp - 185 x 12, 185 x 12, 185 x 10+1
db extension - 65 x 12, 80 x 12

galileo
08-09-2006, 07:06 PM
Cute.

heathj
08-10-2006, 08:11 PM
is that a come-on? cause if it is i kinda like it :p

LEGS

tiny bit of dynamic leg warmup

sldl - 185 x 10, 205 x 10, 205 x 10
bb lunges - 115 x 10, 125 x 12, 125 x 12, 140 x 12
1-leg ext. - 70 x 12, 70 x 12
2-leg - 160 x 12 (ouch...too heavy for bench)
leg curls - 125 x 12, 125 x 12

SWEATY!

right before this workout at work i had to throw a few hundred 3x6 10' boards of doug fir and was kinda tired. i think i did 4 sets of bb lunges, but it may have only been 3.

ectx
08-11-2006, 11:56 AM
When are you going to Mexico?

heathj
08-12-2006, 02:02 PM
renee: august 29-sep 6

BACK

had to make it quick so i just did some pullups/chins :D

pullups - bw x 8, +10 x 10, +25 x 7, +35 x 6, +45 x 3
chinups - +25 x 11.5, +35 x 6

still got quick a bit of back strength even though this is the second time i've done pullups in 2+ months.

getfit
08-12-2006, 02:06 PM
nice! for 2+ months, didn't they feel good ;)

heathj
08-14-2006, 08:10 PM
sylvia, they feel awesome!!

CHEST/BICEPS

flat bb - WU, 225 x 2, 240 x 1, 260 x 1, 275 x 1, 290 x fail, 285 x fail, 225 x 8
swiss db - 65 x 12, 75 x 12, 75 x 12, 75 x 12
incline flyes - 45 x 8, 45 x 8

21's - 80 x 7/7/7, 80 x 7/7/7
ez-curl - 80 x 10
reverse ez-curl - 80 x 10, 80 x 10

bodyfat: 13.77% (measured beforehand)

i feel fat and weak. i am pissed i benched 275 x 5 back in january and now i can't even put up 285. i think i did too many lead up sets though. oh well, my strength will come back. the workout was fun though. i am fried.

Anthony
08-15-2006, 06:06 AM
You're build up sets look decent to me, depending on what you did for warmup. Strength comes back fast, just stick with it bro.

heathj
08-15-2006, 02:56 PM
WU was bar x 8, 135 x 8, 185 x 4...Now if I didn't hurt myself so damned much I wouldn't have lost any strength to begin with!!!

diet for the rest of the summer will look somewhat like this:

7:30am: protein bar, 1/2 cup cereal, 1/2 cup milk, 2 tbsp PB

10:30am: can of tuna (1/2 can of chicken), 2 tbsp mayo, 2 slices bread, almonds

2pm: 4 egg whites, 2 whole eggs, 56g ham, 2 tbsp PB

5pm Pre-WO: 25g protein/35g dextrose
7pm Post-WO: 40g protein/70g dextrose

9pm: 1/2 cup pasta, 1 chicken breast, 2 tbsp PB

~270g protein/86g fat/281g carbs = 3000 calories

on non-lifting days(W/F/Sun) I will replace the WO shakes with 2 tbsp PB, 1 cup milk, 2 scoops protein, 1/2 banana; making ~2700 calories.

heathj
08-15-2006, 08:07 PM
SHOULDERS/TRICEPS

cgbp - 185 x 10, 205 x 8, 215 x 5+1, 215 x 3+2
db ext. - 75 x 10, 90 x 10, 90 x 10

upright rows - 75 x 8, 115 x 6, 130 x 10, 135 x 7
side raises - 25 x 12, 25 x 12
-ss-
front raises - 25 x 12, 25 x 12

heathj
08-16-2006, 08:42 PM
need to start writing down my diet or else i won't stick with it.

1 - 1/2 cup cereal, 1/2 cup milk, 1 scoop protein
2 - 1 can tuna, 2 slices bread, 2 tbsp lf mayo
3 - 4 egg whites, 2 whole eggs, 56g ham, 1 slice bacon, 2tbsp PB, 2g fish oil
4 - 1.5 scoops protein, 1/2 cup milk, 2 tbsp PB (no banana)
5 - 4 chicken tenders
6- 3/4 bud light, 1 pepperoni stick

heathj
08-17-2006, 07:32 PM
probably the worst workout of my life.

went to bed at 4:30am last night because i had the day off today, so i thought it'd be a good idea to waste it sleeping and feeling like crap. smoked entirely too much and woke up at 1pm feeling like sh*t. went to the grocery store and bought some things, then came back and slept outside for 45 min. then in my room for 2 hours. then worked out.

diet -
1:30pm: 2 zone bars
2pm: 1 can tuna, 2 slices bread, 2 tbsp mayo, 1/8 cup soybeans
3-5pm: slept

5:30pm: workout
jump squats - 95 x 6, 115 x 6, 125 x 6, 145 x 6, 145 x 6
bb lunges - 115 x 12, 125 x 12, 125 x 12

i was so tired/exhausted/out of energy that it was difficult to clean and press the weight up to be able to get it on my back for squats.

PWO: 70g dextrose, 40g protein

i want to go back to bed.

heathj
08-19-2006, 07:21 PM
BACK

pullups - bw x 10, +25 x 8, +35 x 8, +45 x 5, +70 x 1.9
chinups - +45 x 8, +45 x 8, bw x 4 (dead hang...)
standing gm's - 95 x 8
seated gm's - 115 x 8, 115 x 8 (hurts the traps)
bb rows - 185 x 8, 205 x 8, 205 x 8, 205 x 8

was gonna take a picture of my sexy back but my gf gave her camera to her mom.

heathj
08-21-2006, 03:26 PM
CHEST/BICEPS - no spotter

flat bb - WU, 205 x 12, 205 x 12, 205 x 10, 205 x 8
swiss db - 65 x 12, 75 x 12, 75 x 12
db flys - 35 x 12, 35 x 12, 35 x 12

ez-curl - 75 x 12, 85 x 10, 85 x 10, 85 x 9
alt. db - 35 x 15/15

basketball for 10 minutes.

diet -

protein bar, 1/4 cup peanuts

1 slice bread, 1 can tuna, 2 tbsp mayo

40g protein, 70g dextrose

6" chicken breast subway

4 egg whites, 2 whole, 3 slices farm fresh bacon
last night i had a ton of cereal, like 5-6 cups probably.

getfit
08-21-2006, 03:35 PM
i think this journal needs some entertainment ;)

heathj
08-22-2006, 08:36 PM
sylvia: i'm not entertaining enough? believe me, if i wrote down my daily life activities you'd laugh...and maybe cry a little :p and although ashley is hot, i think it'd be more exciting if it were a picture of you.

SHOULDERS/TRICEPS - no spotter

cgbp - WU, 185 x 10, 185 x 10, 195 x 8, 195 x 8
db extensions - 80 x 12, 90 x 12, 90 x 12

standing military press - 115 x 8, 125 x 8, 145 x 10, 145 x 10

diet:

7:30am protein bar, 3/4 cup cereal, 1/2 cup milk
11am can of tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup peanuts
2pm 4 egg whites, 2 whole eggs, 56g ham, 1/4 mixed soybeans/peanuts

7:30pm 70g dextrose/40g protein

9:30pm 4 chicken tenders, 1 piece farm fresh bacon, 1/4 cup mixed soybeans/peanuts

DAMN!! that was a long 5 1/2 hour break without eating, plus a workout inbetween there. surprised i lasted. (work ran long thats why i worked out at 7pm instead of the usual 5:30pm)

heathj
08-24-2006, 07:30 PM
LEGS - no spotter

jump squats - WU, 115 x 8, 125 x 8, 135 x 10, 135 x 10, 135 x 10
bb lunges - 115 x 12, 125 x 12, 125 x 12, 125 x 12

my hip has been bothering me lately!! this injury happened 4 years ago.

diet -

7am: 1 cup cereal, 1/2 cup milk
7:30am: 2 balance bars, 1/4 cup peanuts
10:30am: 1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup peanuts
2pm: 3/4 pound honey glazed chicken
6:30pm: 40g protein, 70g dextrose

heathj
08-26-2006, 07:26 PM
BACK

pullups - bw x 10, +25 x 10, 10, 9
chinups - +25 x 10, 10, 10

pullups - bw x 10, 8
chinups - bw x 10, 10

that is all. work has been exhausting me lately. worked about 46 hours this week. can't wait to go to f*cking mexico!

heathj
08-27-2006, 01:31 AM
note to self: hip hurts MUCH less when wallet is carried in front pocket. wallet is just too fat, need a money clip.

heathj
08-28-2006, 04:26 PM
off to mexico!!

heathj
09-08-2006, 01:13 PM
Damn crazy ass trip and that hurricane almost nailed us!!

back in bellingham and i have an insanely painful earache. my eardrum and ear canal are both swollen. I feel like a little child (don't they get earaches all the time?) Anyway I don't have health insurance...the doctors office bill was $80 and the meds were $196!!! after i just spent $300 on rent and $900 on mexico.

haven't worked out yet because ear has been making me feel like sh*t, plus i'm still recovering from all that jose cuervo and beer i drank. i look surprisingly good though for not having worked out for 2 weeks and drinking a ton.

wait, i guess i did do 225 x 4 on a benchpress inside a city gym (while i had a beer in my hand nonetheless); does that count?

best part of the trip: Buying our own chicken and throwing it into a cockfight. Ours won by the way (but we didn't bet money!).

heathj
09-09-2006, 05:19 PM
damn work today was a mother f*cker.

tried to workout...

pullups - bw x 10, bw x 10, +25 x 8, +25 x 8

ear started THROBBING and i had to quit. breathing heavy absolutely is killing my ear! I want to ****ing work the **** out!

as if i didn't already spend $1500 in the last 2 weeks on meds+trip+rent...now i can't work out without my ear throbbing so badly i don't want to move. i hate myself right now.

heathj
09-12-2006, 07:47 PM
ear is getting much better; can actually hear out of it now. i rewarded myself with a workout.

SHOULDERS/TRICEPS

cgbp - 185 x 3, 215 x 3, 235 x 2+1, 225 x 4, 185 x 12 (235 was a little heavy for the wrists)
1-arm db ext - 35 x 10/10(bad form), 25 x 10/10, 30 x 12/12, 30 x 12/12

upright rows - 115 x 8, 125 x 8, 125 x 8, 125 x 8
ez-curl military press - 125 x 8, 135 x 8, 135 x 8, 135 x 8

off to the grocery store to get this diet back on track.

plans: going to cut for the next 2-3 weeks (3000 calories), then go on a clean bulk and eat about 3700 calories and increase intake every few weeks. once school starts i am going to go to the athletic trainer and see if she can work on my hip and get that going so i can focus on my legs.

during my clean bulk i plan on doing arms twice per week to try and get some growth! i swear they haven't grown one bit in 3 years.

school starts in 2 weeks!

rookiebldr
09-12-2006, 08:46 PM
during my clean bulk i plan on doing arms twice per week to try and get some growth! i swear they haven't grown one bit in 3 years.


Tell me about it! I've been most disappointed in my arms! I'm bulking some 20lbs just to see if I can get these pipe cleaners to break 16".

heathj
09-14-2006, 07:54 PM
jeff: whats wrong with us?

Thurs, Sep 14, 2006

LEGS

db lunges - 45's x 12, 55's x 12, 12, 12
1-leg ext. - 70 x 12, 12
2-leg - 70 x 15 (Sloooow)
leg curl - 70 x 12, 12
db jump squats - 55's x 10
calf raises - bw x 20/20, bw x 20/20


So I have three addictions that are ruining my life. They are chewing tobacco, marijuana, and alcohol.

Last night I went out with my buddies to have a good time. I only planned on having one martini (at the martini bar) and then be sober the rest of the night. Well we went to the next bar and I split a pitcher, then went to another bar and took 4 shots, then another bar and split another pitcher. After that I went to my buddies house and smoked a huge blunt, causing my vision to go kinda blurry. Ended up puking out of my buddies car door 1 minute from home.

Now my question is what the f*ck is wrong with me? I want to go out and have a good time but for some reason my mind won't let me be sober. I'll admit I have been sober many many times at the bars, but for some reason I just like to drink, which turns into a HUGE hangover. I have felt like sh*t all of today and am surprised I even was able to workout as little as I did. Every time I go out and drink I have a ton of fun, but the next day I ALWAYS feel like sh*t. You'd think I would have learned my lesson, but I keep on drinking.

My goals in life and fitness related and drinking is going to ruin this, but I feel helpless in this fight to stop drinking. I drank an insane amount down in mexico last week and then end up puking last night.

Marijuana is my saving grace as it allows me to be relaxed or have fun without drinking, but it is much too expensive. I would replace drinking with weed in an instant, but it is so damn expensive (So apparently I choose to do both? go figure). I enjoy it because I am able to concentrate, drive a car, and do other things safely that I couldn't do while drinking.

I took 6 months off of chew and now I have gotten back into it more and more, taking about 3 dips per day. I know eventually this will give me mouth cancer and probably make my jaw fall off, but I'm f*cking addicted! For some reason I just can't break this habit.

Just another case of drugs and alcohol ruining ones life I guess.

rookiebldr
09-14-2006, 10:06 PM
Heath, my excuse is that I'm old. ;)

As for your addictions, I drink way too much also... so no comment, except hangovers seem to help not hinder my lifts. Just ask Isaac. I purposely don't run in circles that could give me access to drugs.. I know I could be addicted to nose candy in short order. As for tobacco (chew is just disgusting) it too a lot to quit that and it still calls me every once and awhile. But 10 years of intermitten us, followed by 10 years of no use and I'm pretty good at listening to the call for a few days and then I'm good for another year.

The point you might be asking? No point but add a dose of will power, it's all you've got. ;)

heathj
09-16-2006, 06:10 PM
jeff - thanks for the kind words. i have incredible will power, sometimes i just give in. peer pressure is tough as well. no one forces me to do anything, but i want to have fun and my mind just gives in every once in a while. i am going to try not drinking for 2 months (a beer on a date or football game doesn't count :P) and see how that goes.

BACK

pullups - bw x 10, +25 x 8, +35 x 8, +45 x 5, +55 x 3
bb rows - 185 x 10, 185 x 10, 185 x 10, 185 x 10
db rows - 55 x 10/10, 55 x 10/10

school starts soon so i will have access to more equipment, but working out at home is fun.

heathj
09-18-2006, 06:48 PM
CHEST/BICEPS

flat bb - 185 x 4, 225 x 8, 240 x 6, 250 x 4+1, 225 x 4
swiss db - 65 x 10, 70 x 10, 70 x 10, 70 x 10
HS chest press - 180 x 5, 140 x 10, 140 x 7

ez-curl - 75 x 10, 95 x 10, 95 x 8
2-pulley cable curl - 50 x 10/10, 50 x 10/10, 60 x 10/10
bb curl - 80 x 6

damn good workout, especially since this is the first time i have done chest/biceps since before i went to mexico!

ear is back in full operation.

heathj
09-19-2006, 07:54 PM
SHOULDERS/TRICEPS

cgbp - 185 x 10, 195 x 10, 225 x 3+1, 195 x 10 (wrist hurt prior to workout)
1-arm ext. - 30 x 10/10, 30 x 10/10, 30 x 10/10, 30 x 10/10

upright rows - 115 x 8, 125 x 8, 135 x 8
-ss-
lateral raise - 25 x 10, 25 x 10, 25 x 10

delivered a load of doors and a load of cabinets today; both to the second story.

heathj
09-21-2006, 07:48 PM
LEGS

dynamic leg stretches for warmup

bb jump squats - 95 x 8, 115 x 8, 135 x 8, 155 x 8, 155 x 8
db lunges - 45 x 12, 55 x 12, 55 x 12

1-leg ext. - 70 x 12/12, 70 x 12/12
leg curls - 70 x 12, 90 x 12

stretches

note: remember stretches afterwards!

join a yoga class or do something about the HIP!!

heathj
09-23-2006, 08:23 PM
BACK - Worked out at school gym

pullups - bw x 10, +25 x 8, +45 x 6, +55 x 6, +60 x 4
chinups - +45 x 6, +45 x 4, bw x 10
lat pulldown - 130 x 10
seated cable row - 120 x 10, 160 x 10, 180 x 10
seated hyperextensions - 110 x 10, 145 x 10

feels like my ear infection has transferred ears...not as bad though. i also have a slight cold. off to buy some chicken noodle soup!

pre-workout meal was a bowl of cap'n crunch...i need some food.

BUY protein powder, bars, greens, tuna, nuts

getfit
09-24-2006, 03:40 AM
ear infections are teh suck.Hope you feel better soon.Nice work :)

heathj
09-25-2006, 07:28 PM
thanks sylvia.

CHEST/BICEPS

flat bb - 185 x 4, 225 x 12, 225 x 9, 225 x 7
incline bb - 185 x 6, 185 x 6, 185 x 6
HS chest press - 140 x 8, 140 x 8, 140 x 8
cable x's - 80 x 10, 80 x 10 (damn haven't done these in over a year)

bb curl - 80 x 10, 90 x 10, 100 x 5
alt. db curl - 40 x 15/15, 55 x 10/10

pretty good; starting to feel stronger, just need to make myself a badass bulking diet.

heathj
09-26-2006, 07:24 PM
TRICEPS/SHOULDERS

cgbp - 185 x 10, 205 x 7, 230 x 2+2, 205 x 5
1-arm ext. - 30 x 11/11, 30 x 11/11

upright rows - 95 x 8, 115 x 8, 125 x 8, 130 x 8
-ss-
lateral raise - 25 x 10, 25 x 10, 25 x 10


go to costco!

heathj
09-30-2006, 08:09 PM
thurs 9/28/06

LEGS

jump squats
lunges
hs glute/ham machine
standing 1-leg and 2-leg calf raises

sat 9/30/06

BACK

pullups - bw x 10, +25 x 8, +55 x 6, +70 x 2.75
chinups - +45 x 8, +45 x 8, +45 x 9.5
db rows - 45 x 10/10, 65 x 10/10, 85 x 10/10, 85 x 10/10

work was tiring as well (like always).

bulking diet starts monday.

heathj
10-02-2006, 12:44 AM
diet will hopefully follow as shown:

1) protein bar, 2 tbsp pb, 1/2 cup oatmeal, 1 cup milk

2) 2 slices bread, 1 can tuna, 2 tbsp mayo, 1/4 cup almonds

3) 250 oz. chicken, 1/2 cup pasta, 1/4 cup almonds, 1 cup greens, 1 tbsp olive oil

4) Pre Workout: 40g dextrose/20g protein

5) Post Workout: 75g dextrose/40g protein

6) 3 whole eggs, 3 whites, 56g ham, 1/8 cup almonds, 1 cup greens, 1/2 cup rice, 1 cup milk

7) 40g protein, 1/4 cup almonds, 1 tbsp olive oil(maybe)

according to fitday: 156g fat/324g protein/311g carbs (3900 cals)

may lower fat and carbs a bit...want to gain about .7lbs per week. get up to about 217 by jan. i am at 207 lbs. right now.

MAKE SURE to plan meals out ahead of time!!

heathj
10-02-2006, 07:58 PM
eating going well.

CHEST/BICEPS

flat bb - 185 x 4, 225 x 3, 255 x 4, 275 x .75
2-board press - 275 x 1 +fail, 285 x 1 (1-finger ass.)
swiss ball db - 70 x 12, 75 x 12, 75 x 12
swiss ball flys - 35 x 12, 35 x 12, 35 x 12

21's - 85 x 7/7/..7, 85 x 7/7..7
ez-curl - 85 x 12, 95 x 10

gonna add some board presses into my routine for chest.

heathj
10-03-2006, 05:47 PM
SHOULDERS/TRICEPS - no spotter

cgbp - 185 x 10, 185 x 10, 185 x 10
1-arm db ext. - 30 x 12/12, 35 x 12/12, 35 x 12/12

db arnold press - 45 x 10, 45 x 10, 45 x 10
db front raise - 25 x 10, 25 x 10
-ss-
db lateral raise - 25 x 10, 25 x 10

DIET
1) protein bar, 1/4 cup almonds, 1/2 cup oatmeal, 1/2 cup milk, 2 tsp brown sugar, 2 oz. juice
2) 2 slices bread, 1 can tuna, 2 tbsp mayo, 1/4 cup almonds
3) tuna helper, 2 tbsp pb
4) Pre Workout: 40g dextrose/20g protein
5) Post Workout: 75g dextrose/40g protein

2 more meals to go and perhaps a snack.

heathj
10-04-2006, 10:22 PM
1.protein bar, 1/2 cup oatmeal, 1/2 cup milk, 2 tsp sugar, 1/4 cup almonds
2. 1 can tuna, 1 tbsp mayo, 1/4 cup almonds
3. 250g chicken, 1 cup green beans, 1/4 cup almonds, 1/2 cup pasta
4. 2 slices bread, 3/4 lb. turkey/ham, 2 tomato slices, lettuce, 1/4 cup almonds
5. 3 egg whites, 3 whole eggs, 56g ham, 1/2 cup rice, 1 cup green beans

low on fat, but damn i am full...one more meal to go.

read a funny little rhyme in the bathroom today:

Here I sit,
so lonely hearted.
Came to ****,
but only farted.

heathj
10-05-2006, 06:23 PM
LEGS - no spotter

jump squats - 115 x 4, 145 x 10, 155 x 10, 155 x 10*
bb lunges - 135 x 12, 135 x 12, 135 x 12
step-ups - bw x 50, bw x 50

*wanted to do another set but 155 was getting tiring from clean+pressing it up.

diet -

1. protein bar, 1/2 cup oatmeal, 1/2 cup milk, 2 tsp sugar, 1/4 cup almonds
2. 3/4 lb. turkey/ham, 2 slices bread, 1 tbsp mayo, lettuce, 1/4 cup almonds
3. 40g dextrose/20g protein
4. 75g dextrose/40g protein

meals 5,6,7 still to come. Missed a meal between 2 and 3 because I woke up late, so will make up for it later.

heathj
10-09-2006, 08:11 PM
SATURDAY - BACK

pullups - bw x 10, +25 x 10, +35 x 9, +35 x 9, +35 x 8
chinups - +35 x 8, +35 x 8
db rows - 65 x 10/10, 85 x 10/10, 85 x 10/10 (wanted 95, but db's only hold up to 85 lbs.)
bb rows - 135 x 10, 185 x 10, 185 x 10, 185 x 10

TODAY - CHEST/BICEPS

flat bb - WU, 225 x 8, 240 x 7, 260 x 2+2 (bah!)
board press - 260 x 3, 255 x 2+1, 255 x 3, 225 x 6
flat bb - 185 x 10
db flys - 35 x 12, 40 x 12, 40 x 12

21's - 85 x 7/7/7, 90 x 7/7/5..+2
alt. db curl - 40 x 15/15, 60 x 10/10

DIET -

8:00am - protein bar, 1/4 cup almonds, 1 cup cereal, 1/2 cup milk
11:30am - 1 can tuna, 2 slices bread, 2 tbsp lf mayo, 1/4 cup almonds
1:00pm - 4 egg whites, 2 whole eggs, 56g ham, 2 tbsp PB, 1 cup green beans
5:00pm - 20g protein, 40g dextrose
7:00pm - 40g protein, 75g dextrose
to be eaten ---
8:00pm - 250g chicken, 2 tbsp PB, 1 tbsp olive oil, 1 cup green beans
10:00pm - 2 scoops protein, 2 tbsp PB

Franco
10-10-2006, 03:31 AM
Heathy, why in the world are you wasting your time doing 21's?

heathj
10-10-2006, 11:08 AM
Because my arms are twigs and I don't know what else to do!

Starting this week I am going to do arms twice per week.

getfit
10-10-2006, 11:10 AM
less curling hon will give you bigger arms you know that ;)

heathj
10-10-2006, 07:02 PM
SHOULDERS/TRICEPS -

cgbp - 185 x 8
cgbp w/ boards - 205 x 8, 215 x 5, 215 x 5
1-arm db ext. - 30 x 10/10, 35 x 10/10, 35 x 10/10

Standing EZ MP - 95 x 6, 135 x 6, 155 x 7, 155 x 6
db front raise - 25 x 10, 25 x 10
-ss-
db lateral raise - 25 x 10, 25 x 10

DIET
8:00am 2 tbsp PB, 1 cup cereal, 1/2 cup milk, **
10:00am 2 slices bread, 1 can tuna, 2 tbsp mayo, 2 tbsp PB
12:30pm ** protein bar (forgot to eat with meal 1)
2:00pm 250g chicken, 1/2 cup pasta, 1 tbsp olive oil, 2 tbsp PB
5:00pm Pre Workout: 40g dextrose/20g protein
6:00pm Post Workout: 75g dextrose/40g protein

more meals to come...

franco: got any other suggestions??
sylvia: how does not doing arms make them grow? I've tried doing low volume before and they obviously haven't grown. I just feel like I don't stimulate them enough with my workouts and therefore need to work them twice per week. I am willing to try anything new to make them grow, because they won't!

rookiebldr
10-10-2006, 07:53 PM
Heath, anything worth a try for a few months to see if it makes a difference. The biggest benefit though, to your arm size will be to add body weight, i.e bulk. ;)

ectx
10-11-2006, 09:17 AM
wow...somebody who's a bigger curl jockey than me! LOL.

Looking strong Heath....

How'd the trip to Mexico go? Did you try those lines I gave you? LOL.

heathj
10-12-2006, 07:19 PM
LEGS

basketball for 15 minutes
bb jump squats - 115 x 8, 145 x 8, 155 x 8, 160 x 8
bb lunges - 135 x 12, 135 x 12, 135 x 12
step ups - bw x 50, +10 x 50

sweatin' like a f*cking pig.

jeff: I just started bulking last Monday. Already gained one pound!

renee: I haven't started being a curl jockey yet though...trip was fun, but not sure if i'll ever go back. had somewhat of a bad experience, but still managed to have a lot of fun (alcohol can do that). met some cool people down there but still felt like everyone was trying to rip me off. didn't try any of those lines, i was too afraid i might get stabbed by a boyfriend, haha.

rookiebldr
10-12-2006, 07:23 PM
lines!



lol druggy. ;)

heathj
10-13-2006, 02:54 PM
drugs ______:drooling:_______

BICEPS/TRICEPS

ez-curl - 75 x 10, 95 x 8, 110 x 8, 120 x 8, 105 x 8, 95 x 12
standing french press - 75 x 10, 95 x 10, 95 x 10, 95 x 10, 75 x 12

DIET

8am - protein bar, 2 tbsp pb, 1 slice bread
11am - 1 can tuna, 2 slices bread, 2 tbsp mayo, 2 tbsp pb
2pm - 40g protein/75g dextrose


not really sure what to eat after this little curl jockey workout, but will see how just some protein and dextrose does.

eat again in 30 minutes.

Did some passive heat, stretches, and icing today for my hip as well. This has been feeling better lately, and I need to keep up the therapy on it. It has already ruined my lifting over the last four years, need to get it off my back(literally). Going in again on Monday.

heathj
10-14-2006, 06:21 PM
BACK

pullups - bw x 10, +25 x 8, +25 x 8, +25 x 8, +25 x 8 (pullups felt heavy...maybe from the arms yesterday)
db rows - 65 x 8/8, 85 x 8/8, 85 x 8/8, 85 x 8/8, 85 x 8/8
t-bar rows - 90 x 8, 115 x 8, 140 x 8, 140 x 8, 140 x 8(last three sets used my ezcurl bar for the handle)


DIET

8am - protein bar, 2 tbsp pb
10am - 1 can tuna, 2 slices bread, 2 tbsp mayo, 2 tbsp pb
1pm - chicken carnita from mexican restaurant (few chips, 3 tortillas)
4pm - 40g dextrose/20g protein
5:30pm - 75g dextrose/40g protein

few more meals to go...probably have a few beers tonight also.

last night i ate some junk food and had 4 beers.

right now is probably the best i've ever looked. wish i had a camera.

heathj
10-16-2006, 08:12 PM
CHEST/BICEPS

flat bb - 225 x 8, 240 x 7+1, 260 x 3, 270 x 1+1, 225 x 8, 225 x 7+1, 225 x 4+1
db flys - 35 x 10, 45 x 10, 45 x 10

21's - 80 x 7/7/7
ez-curl - 95 x 12, 105 x 5, 105 x 5, 105 x 5

need to work on bicep form.

didn't go into the trainer today, but probably tomorrow. will do stretches tonight.

DIET

8am - protein bar, 1/4 cup peanuts (missed carbs)
10:30am - 1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup peanuts
1pm - 2 egg whites, 2 whole eggs, 56g ham, 1/2 cup rice
5pm - 40g dextrose/20g protein
7pm - 75g dextrose/40g protein

more to come...

Stumprrp
10-16-2006, 08:20 PM
nice bench man

heathj
10-17-2006, 05:13 PM
thanks buddy, i'm surprised i had so much stamina.

SHOULDERS/TRICEPS

mil press - 115 x 6, 145 x 6
push press - 165 x 6 (OW! tweaked my neck bad...thought it was 155 also)

cgbp - 185 x 10, 185 x 10

neck hurts to go on, time to ice. i think it was the too much ROM. Can't let my humerus go past parallel i guess....damn that hurt!

heathj
10-20-2006, 03:19 PM
skipped legs yesterday, too much studying to do.

LEGS/curl jockey

db jump squats - 45 x 10, 65 x 10, 75 x 10, 75 x 10
db lunges - 60 x 12, 60 x 12, 60 x 12

**did db instead of bb cause of my neck...it feels a little better though. weight is also for one db.

alt. db curls - 45 x 10/10, 45 x 10/10, 45 x 10/10, 45 x 10/10
1-arm db ext. - 25 x 12/12, 35 x 12/12, 35 x 12/12, 35 x 12/12

shoulder felt a little pain during db ext. but not too much. definitely would have killed during squats. legs felt strong, was also one meal shorter than a usual workout day. during db squats i tend to bend my knees inward because the db's push them in. definitely want to do bb once my neck heals completely.

DIET

protein bar, 1/2 milk, 1 cup cereal, 1/4 cup peanuts
1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup peanuts
40g dextrose/20g protein
75g dextrose/40g protein

heathj
10-23-2006, 08:01 PM
CHEST/BICEPS

shoulder/neck/back still sore, kept it light. did some rotator cuff stretches with a band inbetween first couple sets.

DE flat bb - WU, 185 x 3, 185 x 3, 185 x 3, 185 x 3, 185 x 3, 185 x 3
decline pushups - bw x 20, bw x 20

alt. db curls - 35 x 15/15, 35 x 15/15, 35 x 15/15, 35 x 15/15
bb curl - 105 x 6, 105 x 6


mmm...mmm....bitch!

DIET

protein bar, 1/4 cup peanuts (ate some cereal at 3am)
1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup peanuts
4 whole eggs, 2 egg whites, 56g ham, 1 slice bread
40g dextrose/20g protein
75g dexrose/40g protein

forgot to weigh myself the last two mondays, but i feel like i have gained 1-2 lbs. in the last 2 weeks. Will try to remember tomorrow.

heathj
10-24-2006, 04:17 PM
weight: 211.5 (was wearing jeans and it was a day late) Gained about 4 pounds in the last 3 weeks.

SHOULDERS/TRICEPS

some leg stretches.
4 x 20 shoulder stretches with band.
side raise - 10 x 10, 10 x 10 (right arm)
side raise - 25 x 12, 25 x 12 (left arm)
front raise - 10 x 10, 10 x 10 (right arm)
front raise - 25 x 10, 25 x 10 (left arm)

1-arm db ext. - 25 x 10/10, 35 x 10/10, 35 x 10/10

4 x 15 shoulder stretches with band.

DIET

1 scoop protein, 1/4 cup peanuts, 1/2 cup cereal, 1/2 cup milk
1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup almonds
3 whole eggs, 2 egg whites, 1/2 cup rice, 2 tbsp PB, 8 saltines
75g dextrose/40g protein

hopefully shoulder will be mostly healed by thursday, when i have to get videotaped doing a tennis serve for class. Got an 82% on my Anatomy and Physiology test!! The first time I took this class I got a 62%; already an improvement. Hopefully I can pull a B in that class.

getfit
10-24-2006, 05:55 PM
Congrats on your exam.Heal up that shoulder :)

heathj
10-26-2006, 02:22 PM
thanks sylvia. shoulder felt great today during my tennis serves, as well as in the gym.

LEGS

jump squats - WU, 145 x 10, 155 x 10
squats - 205 x 8, 205 x 8
lunges - 135 x 12, 135 x 12, 140 x 12
hip machine - 55 lbs. x 4 sets of 20 (each leg) --(adduction/abduction/extension/flexion)
standing calf raises - 165 x 20, 165 x 20

and now stretches and icing of the hip. I forgot how heavy 205 felt...I usually don't go that high as I have to clean+jerk the weight to get it on my back, but boy it was kinda heavy. I got it up real easy, but after some jump squats and then having heavier weight than normal on my back...ouch!

i feel like a pussy saying 205 is heavy on my back, but i haven't held over 155on my back in a long time.

DIET

1/2 cup oatmeal, 1/2 cup milk, 2 tbsp PB, 1 scoop protein powder
1 can tuna, 2 slices bread, 2 tbsp PB, 2 tbsp mayo
40g protein/75g dextrose

worked out earlier than usual cause I was already at school and had gym shorts. didn't get my pre workout shake, but workout felt good anyway.

heathj
10-27-2006, 04:03 PM
CURL JOCKEY

bb curl - 70 x 8, 90 x 10, 90 x 10, 90 x 10
cable curl (1-arm) - 40 x 8/8, 50 x 10/10, 50 x 10/10

tricep pushdown - 80 x 10, 110 x 10, 130 x 10, x 140 x 10, 150 x 10
1-arm teardrop ext. - 40 x 10/10, 40 x 10/10
1-arm teardrop pushdown - 40 x 10/10

DIET

1 scoop protein powder, 1/2 cup oatmeal, 1/2 cup milk, 2 tbsp pb
1 protein bar, 2 tbsp pb
40g dextrose/20g protein
75g dextrose/40g protein

rookiebldr
10-27-2006, 04:20 PM
Curl jockey.

Pup
10-28-2006, 06:21 AM
Nice sessions Heath :)

heathj
10-28-2006, 04:33 PM
jeff: pffft...you're the curl jockey!
rob: thanks buddy, i've been eating well and having great workouts.

BACK

pullups - bw x 10, +25 x 8, +35 x 8, +45 x 4, +45 x 2, +45 x 2
chinups - +35 x 8, +35 x 8
db rows - 65 x 8/8, 85 x 8/8, 85 x 8/8, 85 x 8/8
bb rows - 135 x 10, 185 x 8, 185 x 8, 185 x 8

not too shabby. shoulder feels great!

DIET

zone bar, 16 oz. milk, 1/4 cup peanuts
pesto, turkey, tomato, provolone cheese, facaccia bread (store made)
40g dextrose/20g protein
75g dexrose/40g protein

last night i had about 5 beers and a margarita...tonight i may drink more. i wanted to take some brownies but that is kinda expensive and takes a while, so not sure. HAPPY HALLOWEEN!

Note: Can definitely tell I've gained 4 pounds. Arms are looking fuller and chest feels bigger. Legs are feeling strong as well.

heathj
10-30-2006, 07:54 PM
CHEST/BICEPS

flat bb - WU, 185 x 6, 225 x 3, 255 x 3, 260 x 2+1, 260 x 3, 265 x 2
db flyes - 40 x 10, 45 x 10, 50 x 10, 50 x 10

bb curl - 95 x 10, 95 x 10, 95 x 10
alt. db curl - 45 x 10/10, 45 x 10/10

DIET

1 scoop protein, 1/4 cup peanuts, 1/2 cup oatmeal, 1/2 cup milk
1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup peanuts
40g dextrose/20g protein
75g dextrose/40g protein

heathj
11-06-2006, 07:53 PM
skipped a few workouts last week...was studying waaaay too much and it made me way too tired.

CHEST/BICEPS

flat bb - 225 x 3, 240 x 8, 240 x 5
2 board - 265 x 2, 275 x 1
flat bb - 225 x 4
db flyes - 35 x 10, 40 x 10, 45 x 10, 45 x 10

bb curl - 95 x 10, 95 x 10, 95 x 10
alt. db curl - 45 x 10/10, 45 x 10/10, 45 x 10/10

meh...i always have some sort of lackluster workout when i skip a few workouts without wanting too. at least i put up 240 for 8.

heathj
11-07-2006, 02:38 PM
SHOULDERS/TRICEPS

standing bb press - WU, 135 x 6, 145 x 6, 145 x 6, 145 x 6
lat raises - 25 x 10, 10
front raises - 25 x 10, 10

rope pushdown - 110 x 10, 130 x 10, 130 x 10, 130 x 10(?)
1-arm teardrops - 40 x 10/10, 40 x 10/10, 50 x 10/10

tried a couple of muscle-ups but couldn't get it. i definitely don't have the form of the kip down...will be working on it though as i am going to be analyzing a kip vs. a pullup in a project.

shoulder felt good...didn't try to push myself too hard, but 145 was pretty heavy still.

DIET

zone bar, 1 slice bread, 2 tbsp pb
1 can tuna, 2 slices bread, 2 tbsp mayo, 1/4 cup almonds
75g dextrose/40g protein

no pre-workout shake, just worked out at school. ate the tuna sandwich prior to workout.


did some hip and knee measurements today in kinesiology. we measured flexion, internal rotation, external rotation, hyperextension, etc.... surprisingly my internal and external rotation were good. my left leg was 5 degrees less than the norm on external rotation, but only 1 degree less on internal. I was thinking that it would be a lot less considering i have bad adductors/abductors with my piriformis injury. i have been doing some stretches lately which may have been helping. i was also thinking that since there is no tension i have no problem. hopefully those measurements are a view into the future of no hip problems!!

heathj
11-09-2006, 07:29 PM
LEGS

dynamic stretches
jump squats - 135 x 6, 145 x 10, 155 x 10, 160 x 10, 160 x 10
bb lunges - 135 x 12, 140 x 12, 140 x 12
static stretches

not too many working sets but am sweating...160 didn't feel too heavy either! cleans are getting better, so i decided to do hang cleans to get the weight up.

DIET

zone bar, 2 cups milk, 1/4 cup almonds
1 can tuna, 2 slices bread, 1/4 cup almonds
1/2 package tuna helper, 1 can tuna, 1/2 cup milk
40g dextrose/20g protein
75g dextrose/40g protein

heathj
11-12-2006, 12:29 AM
worked 7 hours and was hungover all day...girl i just broke up with 3 weeks ago showed up at the party...very very awkward. :windup: **(she lives 2 hours away)

BACK

kips - bw x 21, 15, 9 (performed in 5-6 minutes)
pullups - bw x 10, bw x 10
chinups - bw x 10, bw x 10
bb rows - 135 x 8, 185 x 8, 185 x 8, 185 x 12

practiced kips for this upcoming project as well as for some fun.

DIET

short on protein, high on fat. ate a big ass pizza sandwich FULL of cheese for lunch. took a big **** afterwards :p

heathj
11-13-2006, 08:19 PM
CHEST/BICEPS

flat bb - WU, 255 x 3, 265 x 3, 270 x 1.5, 270 x 1+1
2-board - 255 x 3, 255 x 3, 255 x 3, 260 x 2+1 :shoot:
db flyes - 40 x 10, 45 x 10, 50 x 10

bb curl - 95 x 10, 105 x 8, 115 x 6 (good form)
alt. db curl - 50 x 10/10, 50 x 10/10

was pissed i didn't get 270 x 2...was SO close. Those 2-boards tore me up though.

DIET :burger:

1 piece cinnamon toast, 1 zone bar, 1/4 cup almonds
chicken/ham, 2 slices bread, 1 tbsp mayo, 1/4 cup almonds
1/4 pan of lasagna, 1/4 cup almonds
40g dextrose/20g protein
75g dextrose/40g protein

my abs are shredded from those kips. i had no idea they would be so involved! back is sore also.

heathj
11-17-2006, 10:59 AM
Yesterday 11/16/06

LEGS

dynamic stretches

jump squats - WU, 135 x 6, 145 x 10, 160 x 10, 160 x 10, 160 x 10
bb lunges - 135 x 12, 140 x 12, 140 x 12, 140 x 12

band stretches(internal/external rotation of femur)/static stretches

also did some kips and pullups for my project earlier in the day.

DIET

blah...need to go to the store, but am broke. will get paid on monday.

getfit
11-17-2006, 12:17 PM
nice work Heath.Sorry to hear about your break up

heathj
11-17-2006, 03:37 PM
CURL JOCKEY

bb curls - 75 x 6, 95 x 10, 115 x 8, 115 x 8, 115 x 8
alt. db curls - 45 x 10/10, 45 x 10/10

1-arm db ext. - 30 x 10/10, 35 x 10/10, 40 x 10/10, 40 x 10/10
cgbp - 145 x 12, 185 x 8, 185 x 8, 185 x 8

HeavyBomber
11-17-2006, 04:43 PM
Curl jockey.

lol
Nice looking workouts. I need to try some jump squats.

heathj
11-18-2006, 06:09 PM
sylvia: yeah it was my call, i just need to be single right now...although she was a cool chick.
HB: thanks man, jump squats are ****ing brutal!

BACK

pullups - bw x 10, +25 x 10, +35 x 8, +35 x 8, bw x 10
chinups - bw x 10, bw x 10, bw x 10
db rows - 65 x 10/10, 85 x 10/10, 85 x 10/10, 85 x 10/10
bb rows - 185 x 10, 185 x 10, 185 x 10

DIET

zone bar, 1/4 cup almonds, 1 piece cinnamon toast
malibu chicken burger, fries...
40g dextrose/40g protein
75g dextrose/40g protein

not much, but will eat more.

heathj
11-20-2006, 07:58 PM
CHEST/BICEPS

flat bb - WU, 235 x 8, 235 x 8, 235 x 6+2, 255 x 2+1, 225 x 8
reverse bb - 135 x 10, 135 x 10, 135 x 10
db flyes - 45 x 10, 50 x 10, 50 x 10

bb curls - 95 x 10, 95 x 10, 95 x 10

i have gained 5 pounds in the last month and i almost have a six-pack! :smoke:

DIET

zone bar, 2 tbsp PB
1 can tuna, 2 slices bread, 2 tbsp mayo, 2 tbsp PB
3 whole eggs, 1 egg white, 56g ham, 2 slices bread, 1 tbsp jam, 10 tortilla chips, 1/2 cup salsa
zone bar
40g protein/40g dextrose
40g protein/75g dextrose

KevinStarke
11-20-2006, 08:02 PM
Congrats on the weightgain and almost 6 pack man, progress rules.

Pup
11-20-2006, 09:01 PM
Nice work lately Heath.

heathj
11-21-2006, 04:52 PM
kevin: thanks man! progress definitely does rule.
rob: appreciate it bud. i'm trying to get as strong as you!

SHOULDERS/TRICEPS

standing military - 145 x 8, 155 x 8, 155 x 8, 155 x 8
upright rows - 115 x 8, 95 x 8, 95 x 8, 95 x 10

1-arm db ext. - 35 x 10/10, 35 x 10/10, 35 x 10/10, 35 x 10/10
1-arm pushdown - 20 x 10/10, 25 x 10/10 (20 was heavy as on my *****)

DIET

zone bar, 1/4 cup almonds
1 can tuna, 2 slices bread, 2 tbsp mayo
2 scoops protein
40g dextrose/40g protein (sipped during workout)
75g dextrose/40g protein (afterwards)

Pup
11-21-2006, 05:50 PM
I'll trade my strength for your abs. Any specific structure to your diet or just eating clean and taking care of the peri-workout nutrition stuff?

Stumprrp
11-21-2006, 06:22 PM
strong standing mili's Heath

heathj
11-24-2006, 08:26 PM
pup: jus' eat stuff!
stump: thanks. they'd be even stronger if i could stick to my bulk...

didnt' workout the last two days...so basically i skipped legs. **** i do this often...but work helps keep the legs strong.

today at work i was carrying a heavy double codel door with a co-worker. was walking backwards, should've sprained my ankle bad, but i didn't. i stepped off of about a 6" ledge. i think jump squats have made my ankles extremely strong.

heathj
11-25-2006, 06:10 PM
BACK

conv. deadlifts - WU, 205 x 6, 255 x 6, 275 x 6, 275 x 6, 275 x 6
sumo deads - 205 x 6, 205 x 6, 205 x 6
ez-curl 1-arm rows - 75 x 8/8, 95 x 8/8, 95 x 8/8
pullups - bw x 10, bw x 10, bw x 10, bw x 10

kept deads light...i think i haven't done deads since last summer...felt it in the hip a tad. why the **** does my hip still bother me...every day i get angry about it. oh just realized my biceps haven't grown since 3 years ago.

DIET

1 scoop protein, 1 slice bread, 2 tbsp pb, 1 tbsp jam
1 can tuna, 2 slices bread, 2 tbsp mayo
turkey melt from bob's burger, 5 jo jo's
40g dextrose/20g protein
75g dextrose/40g protein

heathj
11-26-2006, 06:02 PM
damn it has snowed like 6-8". school is cancelled tomorrow. i am hungover, so at least i don't have to study. study tomorrow when i have no school/work.

heathj
11-29-2006, 01:32 AM
still trapped at home...school has been cancelled the last two days, hoping for tomorrow also!

CHEST/BICEPS/TRICEPS

flat bb - WU, 230 x 11, 230 x 7, 225 x 7?
cgbp - 205 x 6, 185 x 8, 185 x 8
pullovers - 35 x 10, 45 x 10
1-arm db ext. - 30 x 12/12, 35 x 12/12
bb curls - 95 x 10, 95 x 10, 95 x 10, 95 x 10

haven't been eating much, haven't been able to go to the grocery store since i'm stuck at home in the snow.

Pup
11-29-2006, 08:18 AM
No school is teh r0x0rz!

heathj
11-30-2006, 07:50 PM
rob: ***** yeah!! except when i did go back on wednesday i had a test and i have a presentation tomorrow!

LEGS

dynamic stretches
jump squats - WU, 135 x 6, 145 x 10, 160 x 10, 165 x 10, 165 x 10
bb lunges - 140 x 14, 140 x 14, 140 x 12 (OUCH!!!)
step-ups - bw x 50, bw x 50
static stretches

hardcore ****, that ****ing hurt. pr's like a mofo though!

galileo
11-30-2006, 08:17 PM
Looking good, yo. Jump squats sound like disc-compressing fun.

heathj
12-02-2006, 07:01 PM
gal: thanks bud. they do sound like some good **** for compressing the back don't they? they are so ****ing awesome though. damn. 3 sets and i am drenched!

hungover...was gonna do my curl jockey workout yesterday but decided it'd be a better idea to start drinking at 2pm...:scratch:


BACK

pullups - bw x 10, bw x 10, bw x 10, bw x 10 (dead hang)
chinups - bw x 10, bw x 10
db rows - 85 x 10/10, 85 x 10/10, 85 x 10/10
sldl - 135 x 6, 185 x 6, 255 x 3, 255 x 3

uggh..haven't eaten much and feel like crap. i think i may just get really high tonight...going bowling, peace!

heathj
12-04-2006, 12:06 AM
Took Alex's advice in this (http://www.wannabebigforums.com/showthread.php?t=88988) link......thanks buddy!


Drink half a case of beer.

I mean seriously, what is wrong with you people.

and drank fri, sat, and sun!

Pup
12-04-2006, 06:35 AM
Your Liver DOMS should be kicking in this morning.

heathj
12-04-2006, 08:33 PM
rob: my throat is killing me...i'm getting too old for this drinking stuff!

CHEST/BICEPS

flat bb - 225 x 3, 260 x 3, 265 x 3, 275 x 1+2, 205 x 12
2-board - 255 x 2+1, 255 x 2+1
db flyes - 40 x 10, 50 x 10, 50 x 10
bb curl - 95 x 10, 95 x 10, 95 x 10
alt. db curl - 40 x 12/12, 40 x 12/12

ANYONE got any input on bands vs. chains? I want to ask for some for Christmas but don't really know much about either. I want to start incoorporating some powerlifting lifts into my routine. My roommate is going to ask for a powerrack! whoo!

heathj
12-07-2006, 04:15 PM
skipped tues workout, studied for 13 hours instead. studied for 10 yesterday.

LEGS - worked out at school gym (meaning i had a squat rack for once)

squats - 135 x 6, 185 x 6, 205 x 6, 225 x 6, 245 x 6, 185 x 20
bb lunges - 135 x 12, 140 x 12, 140 x 12
standing calf raises - 195 x 15, 195 x 15


off to costco to buy some food; been slackin' on this bulking ****. mainly because i am a poor *******. :alcoholic

heathj
12-07-2006, 06:32 PM
costco stopped selling their protein! what the ****.

atl, you may have a customer.

galileo
12-07-2006, 09:25 PM
**** it, go to Sam's Club.

rookiebldr
12-07-2006, 09:29 PM
They are still selling it in Canada, although I'm not sure I'd buy it.

heathj
12-08-2006, 03:14 AM
Sam's club? they had that **** when i went down to puerto vallerta this summer. sure as ***** aint' got it here...costco was like $20 for 6 lbs....oh well, i support danny boy any way i can....

usually just not with my wallet!!!!

jeffy boy: costco started in redmond, wa...not saying its'awesome but at least i support it somewhat.

what ever happened to Future Shop? I loved that place.

heathj
12-09-2006, 05:46 PM
damn some muscle on my right side below my lat is really sore! i was looking forward to doing some deads again. oh well, kept it easy and did some stretches.

BACK

pullups - bw x 10, 10, 10, 10, 10

stretches inbetween each set.

did some hip stretches afterwards.

heathj
12-11-2006, 08:19 PM
CHEST/BICEPS

flat bb - WU, 225 x 3,3,3,3,3,3
db flyes - 45 x 12, 50 x 12, 55 x 12, 55 x 12

bb curl - 95 x 12, 100 x 12, 100 x 12, 115 x 6+1

DIET

I need protein powder.

galileo
12-13-2006, 08:44 AM
There's a Sam's Club by every damned Walmart up here.


With your board presses, do you have a spotter to hold the boards?

heathj
12-13-2006, 02:17 PM
gal: no i just set it on my chest...I just used two 2x4's about 12" long from work...taped them together. scrap wood.

SHOULDERS/TRIS

1-arm db ext. - 30 x 10/10, 35 x 10/10, 40 x 10/10
cgbp - 185 x 10, 185 x 10
upright rows - 95 x 12, 95 x 12, 95 x 12, 95 x 12

short and sweet...

Finals are almost over! two out of three already done. My last one is on Friday. Hopefully I don't commence some sort of drinking/smoking binge :bang:

heathj
12-17-2006, 04:26 PM
I did, but it was well worth it...

Skipped legs and back, studying too much on thurs for legs and too hungover on sat for back...chest on mon!

galileo
12-18-2006, 07:02 PM
Way to run around and jump on ****!

heathj
12-19-2006, 04:27 PM
I worked out!

CHEST/BIS/TRIS

hs chest press - 90 x 10, 140 x 10, 190 x 10
flat bb - WU, 225 x 8, 235 x 6, 235 x 6
db flyes - 40 x 10/10, 50 x 10/10, 50 x 10/10

flat bb curls - 80 x 8, 90 x 8, 90 x 8
alt. db - 50 x 8/8, 50 x 8/8

teardrop pushdown - 40 x 10/10, 60 x 10/10
2-arm pushdown - 110 x 10, 130 x 10, 130 x 12

Stumprrp
12-19-2006, 04:35 PM
solid lifting HEATH

Pup
12-19-2006, 04:45 PM
Good work Heath.

heathj
12-21-2006, 07:51 PM
no workout today. unloading all those heavy ****ing cabinets destroyed my lower back.

heathj
12-22-2006, 06:53 PM
My roommate is getting a power rack for Christmas!! booya!

http://www.gymcor.com./powerrack.html

The dip bars come off and squats can be performed inside...bad ****ing ass.

heathj
01-11-2007, 09:58 PM
school is hell.

went up to 245 x 6 no spot bench on mon
shoulder/tris on tues
today did some legs 2 sets 185 x 20 on squats, 1 x 12 w/ 205...+ some other stuff...

need to work on diet.

getfit
01-12-2007, 03:08 AM
Was wondering what happened to you.185x20 on squats wow that's brutal.

heathj
01-13-2007, 04:41 PM
Thanks sylvia, i want to do 225 x 20 by march.

BACK

rack pulls - 2nd pin (12" off ground) - 225 x 6, 255 x 6, 305 x 6, 355 x 6, 375 x 3, 420 x 1!!!! FINALLY GOT A POWERRACK **** YEAH!

good mornings - 95 x 6, 145 x 6, 145 x 6, 145 x 6
pullups - bw x 10, bw x 10, bw x 10


I love working out.

heathj
01-15-2007, 09:11 PM
CHEST/BICEPS

flat bb - 225 x 6, 245 x 6, 255 x 5, 265 x 1+2
db flyes - 35 x 10/10, 40 x 10/10, 45 x 10/10
pullovers - 45 x 10, 45 x 10, 45 x 10

flat bb curl - 95 x 8, 95 x 8, 95 x 8, 95 x 8

a little tired today because i drank after the seahawks lost a tough one yesterday. also didn't eat enough.

heathj
01-16-2007, 11:01 AM
did a body composition lab in class the other day and i just did the calculations last night.

calipers: 11.4%
hydrostatic: 15.35%

heathj
01-16-2007, 07:46 PM
SHOULDERS/TRIS

standing bb military - 135 x 6, 145 x 6, 155 x 6, 160 x 4
bb shrugs - 205 x 10, 255 x 10, 305 x 10, 305 x 10

floor press - 135 x 8, 185 x 8, 225 x 8, 185 x 10, 185 x 10 (virgin on these...i like them)
dips - bw x 10, +25 x 10, +45 x 10, +65 x 9.9, bw x 15

boo ya, can also do standing military easier, bb shrugs, floor press and dips on this power rack! time to blow up. :strong:

heathj
01-18-2007, 06:45 PM
LEGS

squats - 185 x 6, 195 x 20, 205 x 20, 255 x 10
front squats - 185 x 6, 135 x 10
bb calf raises - 155 x 15, 185 x 15

225 x 20 is looking easy for march.

rookiebldr
01-18-2007, 08:19 PM
Nice millies, Heath.

heathj
01-20-2007, 02:04 PM
thanks buddy...

friday i did some bi's and tri's, good workout.

heathj
01-20-2007, 08:17 PM
BACK

BB ROWS
205 x 8
225 x 8
225 x 8
225 x 8

RACK PULLS (Pin #3/14.5" off ground)
255 x 8
305 x 8
305 x 8

DB ROWS
65 x 10/10
85 x 10/10
85 x 10/10
85 x 10/10

PULLUPS
bw x 10
bw x 8
bw x 7.5
bw x 6.5
bw x 4.5

Stretching...and done.

Pup
01-21-2007, 09:20 AM
Nice rowing Heath!

Stumprrp
01-21-2007, 09:44 AM
nasty workout bro

heathj
01-23-2007, 07:45 PM
Rob: Thanks man, I was feeling the back workout, did it late at night too (7pm)
Stumpy: Appreciate it, it was very nasty.

CHEST/BIS/TRIS

flat bb - 185 x 6, 225 x 3, 225 x 3, 225 x 3
db flyes - 45 x 10, 45 x 15

dips - bw x 10, +25 x 10, +75 x 10, +100 x 3!!

bb curls - 75 x 10, 95 x 10, 95 x 10
chin ups - bw x 10

missed workout yesterday because of studying, wasn't really feeling it today either. exhausted from studying so much! good dips though.

heathj
01-24-2007, 09:08 PM
tennis for an hour. did some serves and then some old guys wanted to play. they were a good challenge, especially since i'm so out of tennis shape.

batting cages tomorrow, as well as a few cardiovascular tests (mile speed walk, bicycle). Hopefully not too many tests.

Then legs tomorrow.

Stumprrp
01-24-2007, 09:17 PM
nice chest/arm session earlyer Heath

heathj
01-29-2007, 05:49 PM
stumpy: thanks man

CHEST/BIS

FLAT BB -
WU, 255 X 3+1
255 X 3+1
255 X 3

DB FLYS -
45 X 12
50 X 12
55 X 12
65 X 8

DECLINE PUSHUPS -
BW X 20
BW X 20

PULLOVERS -
45 X 12
45 X 12

FLAT BB CURL -
75 X 15
75 X 15
75 X 15

ALT DB CURLS -
45 X 10/10
45 X 10/10

Skipped legs and back last week...just busy and ****. badass workout today though.

Last weekend at a party some fool pulled out a gun. this weeked my roommate gets kicked in the head....one of these days **** is going down. some kid in class recognized me from sat night and asked if i knew the guy he was hanging out with. he then asked me if i was going to hit him.

heathj
01-30-2007, 07:56 PM
left lat sore today

SHOULDERS/TRIS

STANDING MILITARY
WU, 145 x 10
145 x 10
145 x 10

BB SHRUGS
225 x 12
225 x 12
225 x 12

FLOOR PRESS
185 x 10
185 x 10
185 x 10

DIPS
25 x 10
50 x 10
85 x 6

heathj
01-31-2007, 11:11 PM
12 minute run today. ran 1.5 miles. hr was at 148. was forced to do it for school. first time running in a year or two, haha. really made me want to start walking or something to get my vo2 capacity elevated.

heathj
02-03-2007, 07:20 PM
BACK

BB ROWS -
WU, 225 X 8
225 X 8
205 X 10
205 X 10
noticed my roommates form and realized i was doing a slight pendalay row, so dropped to 205.

RACK PULLS (PIN 2)
255 X 6 (pronated)
305 X 6 (pronated)
355 X 4 (mixed)

STATIC HOLD
255 x 27 sec

SQUATS
135 x 6
185 x 20
185 x 20
squats were light...missed last week and missed my thurs leg workout, so did some today.

AND....some stretches.

rookiebldr
02-04-2007, 07:15 PM
I love rack pulls! nice work.

heathj
02-06-2007, 07:30 PM
jeffy: thanks buddy! they are fun as hell! using a pronated grip is hard as a mofo.

YESTERDAY: CHEST/BIS ( no spotter )

flat bb - WU, 215 x 12, 215 x 8, 215 x 6
db flyes - 45 x 15, 45 x 15, 45 x 15
pullovers - 45 x 12, 45 x 12
alt. db curl - 45 x 15/15, 45 x 15/15, 45 x 15/15

TODAY: SHOULDERS/TRIS (very quick)

lat raises - 25 x 12, 25 x 12
front raises - 25 x 12, 25 x 12
cgbp - 135 x 6, 185 x 6, 225 x 5+1, 185 x 10

I NEED MORE FOOD!!

heathj
02-12-2007, 08:42 PM
been sick, skipped back and legs again! arghhh...

CHEST/BIS

FLAT BB -
WU, 235 X 8
235 X 6
235 X 5
275 x 1(2-board)
185 X 12

DB FLYES -
45 X 10
45 X 10
55 X 10

DECLINE PUSHUPS -
BW X 30
BW X 30

BB CURL -
75 X 12
85 X 12
-SS-
CHIN UPS -
BW X 10
BW X 10

heathj
02-17-2007, 06:52 PM
got 5 hours of sleep last night and worked all day today. food i ate today was a donut, a cheese and chicken filled fatty bread sandwich and now some protein/dextrose...not much energy so i decided to just see how many pullups i can do as to not risk losing form on something else.

BACK

Pullups - BW x 20, 11, 7, 7, 7, 6, 6, 5, 5, 4, 3, 2, 5, 2, 2, 2, 1 = 95

Didn't think I could do so many. Rested 30sec-60sec inbetween. as the workout went on, breaks were shorter. ~25 minutes.

heathj
02-20-2007, 08:25 PM
school has been kicking my ass.

CHEST/TRIS/BIS

flat bb - WU
225 x 10(grr)
260 x 1+2 (bah)
235 x 5
255 x 3 (2-board)

db flys -
45 x 10
55 x 10

alt. db curl -
55 x 12/12
55 x 12/12
55 x 12/12

floor press -
135 x 8
205 x 8
255 x 1+1

dips -
45 x 8
80 x 7

concentration curls -
45 x 8/8
45 x 8/8

need to eat more.

heathj
02-22-2007, 07:22 PM
LEGS

squats -
WU, 185 x 6
225 x 6
275 x 6
355 x 1 (walk out)
395 x 1 (walk out) I remember in H.S. I could do this twice...felt pretty heavy.
205 x 20
225 x 20 Whoo, hit my goal for march already!

lunges -
135 x 10
135 x 10

calf raises -
135 x 15
185 x 15
185 x 15

heathj
02-24-2007, 08:21 PM
BACK

rack pulls (pin #3) -
205 x 6
255 x 6
355 x 6
395 x 3
gm's -
135 x 6
155 x 6
155 x 6
155 x 6
pullups -
+25 x 6
+35 x 6
+45 x 5
bw x 10

heathj
02-26-2007, 07:04 PM
CHEST/BICEPS

flat bb -
240 x 5
240 x 5
240 x 5

db flys -
45 x 10
55 x 10
65 x 10

incline bb -
205 x 6
205 x 6
205 x 5+1

bb curls -
95 x 8
95 x 8
95 x 8

alt. db curls -
55 x 10/10

heathj
02-27-2007, 07:56 PM
shoulders sore from yesterday, some tae bo today and work today as well...

TRICEPS

dips - bw x 10
+35 x 8
+70 x 8
+90 x 8

cgbp - 135 x 8
185 x 8
185 x 8
185 x 8

Stumprrp
02-27-2007, 08:12 PM
damn strong dips dude!

heathj
03-01-2007, 07:09 PM
thanks buddy.

LEGS -

Squats -
ATF
135 x 8
185 x 8
225 x 5
PARALLEL
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
305 x 5
185 x 20

Leg ext. -
75 x 12/12
85 x 12/12
85 x 12/12

SLDL -
135 x 8
205 x 8

First time I tried to go over 275 in quite some time.

heathj
03-05-2007, 06:54 PM
CHEST/BICEPS - no spotter

flat bb - WU
225 x 8
225 x 8
225 x 8

incline bb -
205 x 5
205 x 5
205 x 5

db flyes -
45 x 12
45 x 12
45 x 12

alt. db curl -
45 x 15/15
45 x 15/15

bb curl -
95 x 8
95 x 8

CC's -
45 x 8/8
45 x 8/8 (little help with other hand on reps 6,7,8 both arms)

stretching.
shake during and shake after.

heathj
03-06-2007, 08:11 PM
SHOULDERS/TRIS - light and easy...

standing bb military - 125 x 8, 135 x 8, 135 x 8, 135 x 8
-ss-
overhead db ext. - 25 x 10/10, 35 x 10/10, 35 x 10/10, 35 x 10/10

cgbp - 165 x 8, 165 x 8, 165 x 8
-ss-
lateral raises - 25 x 10, 25 x 10, 25 x 10

heathj
03-08-2007, 07:37 PM
LEGS

squats - WU,
185 x 6
225 x 30!!
185 x 3
185 x 3

front squats -
185 x 6
185 x 6
185 x 6

leg ext. -
80 x 10/10
80 x 10/10

stretching.

muscle chic
03-09-2007, 08:41 AM
oohhh....Naughty food !! sounds good though..............:drooling:

heathj
03-12-2007, 06:07 PM
CHEST/BIS

flat bb - 185 x 6
225 x 8
235 x 8
245 x 5

incline bb -
185 x 10
185 x 10
225 x 3

db flyes -
45 x 10
45 x 10
45 x 10

bb curls -
95 x 10
95 x 10
95 x 10

alt. db curl -
45 x 12/12
45 x 12/12

shake during and after.

heathj
03-13-2007, 07:33 PM
SHOULDERS/TRIS

DIPS - bw x 10, +25 x 8, +50 x 8, +75 x 8, +100 x 6
-ss-
LAT RAISES - 30 x 10, 30 x 10, 30 x 10, 30 x 10

UPRIGHT ROWS - 95 x 10, 95 x 10, 95 x 10
-ss-
DB EXT. - 30 x 12/12, 30 x 12/12, 30 x 12/12

pizza before, shake afterwards.

muscle chic
03-13-2007, 07:41 PM
You Brat!! lol Glad you enjoyed your pizza!!

heathj
03-15-2007, 06:23 PM
LEGS - real quick, no spotter

SQUATS - WU,
225 x 8
255 x 8
275 x 8
315 x 3
205 x 10

CALF RAISES -
95 x 15
95 x 15
95 x 15

SLDL -
95 x 20
95 x 20

315 felt alright. Heaviest I've gone in quite some time. Hip does not seem to be bothering me at all.

Stumprrp
03-15-2007, 06:43 PM
nice squats heath cant beat 3pps

heathj
03-31-2007, 07:10 PM
damn...i've been working out a little bit lately. not last week as finals whooped my ass. i sprained my ankle on wednesday as well. yes i was drunk. seems to be healing quickly though. did a light leg workout yesterday with some one-legged squats and the such. today:

BACK

BB ROWS -
205 X 10
225 X 8
225 X 10 (last 2 pendalay)
225 x 10 (last 2 pendalay)

RACK PULLS - (PIN #2/12" off ground)
225 x 8
305 x 8
345 x 8

DB ROWS -
65 x 12/12
65 x 12/12
65 x 12/12

PULLUPS -
bw x 10
bw x 10

heathj
04-02-2007, 05:46 PM
Chest/biceps

Flat BB -
255 X 5
265 X 3
275 X 2
245 X 6

Db Flys -
45 X 10
55 X 10
55 X 10
-ss-
Incline Pushups -
Bw X 30
Bw X 30
Bw X 30

Bb Curls -
75 X 8
95 X 10
105 X 8
115 X 6
95 X 12

Alt. Db Curls -
40 X 12/12
40 X 12/12
40 X 12/12

heathj
04-03-2007, 07:42 PM
shoulders/tris

arnold press -
40 x 12
45 x 12
50 x 12
55 x 6

lat raise -
25 x 10
-ss-
front raise -
25 x 10

cgbp -
135 x 6
185 x 12
185 x 9

dips -
+35 x fail
bw x 10

shoulders completely fried so dips were a no go and cgbp was difficult. tris weren't TOO sore. workout lasted ~25 minutes.

heathj
04-05-2007, 08:32 PM
LEGS

some one legged squats, leg extension, leg curls, calf raises and some work on my right ankle...

heathj
04-09-2007, 05:59 PM
CHEST/BICEPS

FLAT BB -
225 x 3
245 x 8
245 x 7 (nailed the rack on rep 6, threw me off)
255 x 3+1

INCLINE BB -
185 x 8
205 x 8
225 x 4

DB FLYES -
45 x 10
45 x 12
55 x 12

EZ-CURL -
75 x 10
95 x 10
95 x 10
95 x 8
95 x 8

CHIN UPS -
bw x 10

note: had to max curl for a class the other day and i curled an 80 lb. dumbbell in both hands (i have no idea why they used bicep curl...perhaps for safety)