View Full Version : "The BECOMING"

11-09-2005, 08:19 AM
Hey everyone, I have decided to start a journal, the first stats are from about the 6th or 7th month of training (when I finally learned the importance of having a lifting log). I will not include all of my entries, just the ones that show beginning, progress, etc. Here we go.

OCT. 16, 2001—Back & Bis

Body Weight: 159lbs

Pulldowns: 100x8(2sets), 110x8
Seated Rows: 100x8(3)
Reverse Grip Pulldowns: 90x8(2), 80x8
Decline Curls: 20x6(6), 25x6

OCT. 17, 2001—Legs

Body Weight: 159lbs

Leg Press: 90x8(2sets), 110x6
Leg Ext.: 70x8(2), 90x8
SLD: 90x8, 100x8(2)
Front Squat: 115x8x6x4
Sled Calves:180x12(3)

OCT. 18, 2001—Chest, Arms, Shoulders

Body Weight: 159lbs

Decline BB: 105x8, 155x5, 155x3, 135x7, 135x5
Incline DB: 40x8, 45x6, 45x5, 40x5
DB Lat Raises: 20x8(2), 25x8
Military Press: 85x6(2), 105x4, 95x4
Overhead DB Press: 25x6(3)
EZ Preachers: 40x8(2), 35x6
Tri. Pushdowns: 100x8, 110x8, 120x8

Measurements as of 11-18-03

Bicep:15.5(R), 15(L)
Forearm:13(R), 12.5(L)

12-4-04 Chest & Shoulders

Incl. Bench: 135x12(3)
Incl. DB: 35x12(3)
Incl. DB Flyes: 35x12(2)
CG Incl. DB: 35X15(3)
Shoulder Blitz: (Front, Side, Rear DB Raises) 10x12(9)

12-6-04 Arms

Body Weight: 174lbs
DB Curls: 30x10, 35x10(2)
DB Hammers: 40x12(3)
EZ Bar Curl: 85x6(2)
Rope Curl: 70x10, 80x10, 100x10
DB Skullcrushers: 35x12(3)
Kickbacks: 30x10(3)
Rope Extensions: 140x10(3)

12-23-04 Chest & Back

Bench: 135x10, 185x8, 235x5, 275x3, 235x2, 205x6
Incl. Bench: 185x6, 135x8, 155x8, 185x8
Pull-Ups: 10-Behind, 12-Front
Pulldowns: 120x8(2)(Behind), 120x7(2)(Front), 120x8(2)(Rev. Grip)
Seated Rows: 120x12(2)
Incl. Flyes: 45x12(2)
Dec. Flyes: 45x12(2)

Measurements as of 12-25-04

Bicep:15.875(R), 15.5(L)
Forearm:13(R), 12.5(L)

Anyways that is a little of my past.

1-29-05 Legs

Body Wieght: 178lbs
Squats: 205x10, 235x8, 255x6, 275x4, 300x2
Leg Ext. 110x12(2)
Lying Leg Curls:70x12(2)
SLD: 45x15(3)

2-17-05 Shoulders

Body Weight: 176.5
Arnold Press: 45x10(3)
Shoulder Blitz: 15x10(9)
Military Press: 95x10(3)
Shrugs; 185x10(3)

OK,OK Now we will look at this week

11-7-05 Legs, Chest, Forearms

Body Weight: 172.5
Leg Press: 225x10, 135x20,15
Calves Raises: 135x15,10,10
Bench: 135x12(3)
Incl. Bench: 115x10,8
Hammer Curls: 30x10(3)
Rear Delts: 115x15(2)

The poundage is low on Bench because I am trying to concentrate on Max contraction.

11-8-05 Legs, Shoulders, Tris

BW: 171lbs
Leg Press: 135x20(2)
Calves: 135x15,10
Arnold Press: 30x10
DB Rear Delts: 15x10(2)
BB Skullcrushers: 40x10(2)
Rev. Curls: 40x15(2)
Lying Leg Curls: 50x15, 55x15,10,20
Rear Delts: 115x15(2)

11-9-05 Arms

BW: 173lbs
Cable Pushdowns SS with Rev. BB curls
40x15 50x15,12,10,8,dropset
Seated DB Curls: 30x15,10, 25x8,dropset
CG Bench: 110x15, 120x10, 135x8, 110x8
DB Hammers: 25x15, 30x10, 35x8, 30x8
Hammer Machine Tri's: 80x15, 110x10, 95x8, 50x20
Hammer Machine curls: 80x15, 110x10, 95x8
Concentrated DB Curls: 30x8 (dropset)
Crunches: 60

You probably notice that the weight is pretty light, but I don't have a partner and I am working on strict form and isolation.

Check out my pics "Need Help" and any other comments or suggestions are greatly appreciated. My diet is healthy for the most part, I eat about 5 meals a day that consist of high carbs, and good fat content. Lots of oats, PB, rice, chicken, veggies, etc. i don't drink soda, coffee, alcohol. Mainly water and Tea (unsweet).

I just finished my running and biking season, so I hope to see some mass gains. Like I said before, the weight that I am lifting right now is relatively light for me, I just want to concentrate on isolation right now.

11-10-2005, 07:19 AM

BW: 174.5lbs
Leg Press: 135x20, 220x10, 270x10, 320x10
Calf Raises: 320x10(2) strict form, 270x10
SLDL: 50x12, 60x12(2) Being conservative on the lower back
Seated Leg Curls: 65x10, 85x10, 110x10
Hip Abduction: (Outer) 65x15, 130x15, 165x15, Same for Inner
Lying Leg Curls: 65x10, 85x10, 95x6, Dropset
Leg Raises: 50

I notice that when I post that it takes forever for anyone to reply, is that normal for Newbies or is there a problem with me.

11-10-2005, 09:27 AM
hehe, people will come around your journal don't worry :)

11-10-2005, 10:17 AM
Seems like a lot of direct arm work, but then your arms are 15"+ so what the hell do I know. :)

No deadlifts?

And as for SLDLs, if your form is muy excelente, then your poundages will increase quickly.

11-10-2005, 10:19 AM
hehe, people will come around your journal don't worry :)

I have read a lot of your past threads and you seem to have such a great attitude and I think that is so cool. You always seem to give great advice and criticism when needed, people like you are the source of motivation for all of us that haven't quite reached our goals yet. I have met a lot of guys and gals that are phenominal and I try to talk to them and get advice and they are total jerks, it's like they have forgotten the days when they were newbies. Anyways thank you so much, and I hope you have a wonderful day

11-10-2005, 10:21 AM
but then your arms are 15"+ so what the hell do I know. :)

Is 15" small?

And the Dead's will come, I just have to be careful with my back right now.
Thanks for the reply

11-10-2005, 10:23 AM

11-10-2005, 10:34 AM

See I have only been comparing myself to the 18"-21" arms in Flex, and other mags, so I always thought my arms to be pretty small. when I first started working out I did like most newb's and only worked the muscles that I wanted to, so my arms had been my main focus. I have incorporated legs for some time now and I love the feeling of accomplishment after finishing a heavy set of leg press, or ham curls. Unfortunately I have had to slow down on the squats because of my back and knees. But not to fear, I will be pressing 375 again soon.

Oh this is so great to finally be corresponding back and forth with fellow members.

11-10-2005, 11:35 AM
My arms are 12.5" or something like that. I really don't know to be honest...and since I'm a skinny-fatty, probably even smaller. :p

11-10-2005, 11:46 AM
Hey man I remeber when my friends 90lbs sister out lifted me, so I have had to work hard for what I have achieved so far. I have really grown to love lifting, it used to be something that I just did, now it is my life and everything besides my wife and church come last. If I couldn't lift I don't know what I would do. When I hurt my back and the doc told me that I would never lift again I lost it, total depression, etc. Then I went to my trusty chiro. and he popped me around for a couple months and said "get back in the gym, it the only reason that you were not hurt worse." So here I am back at it after about 6 months off, and I am starting to feel so much better.

11-10-2005, 11:56 AM
There is no problem with your journal.. or getting posts. It's just a matter of quantity and sex... unfortunately, there is a lot of journals out there.. too much to almost go though.. and that your sex is male. Built and GetFit get so much attention because they are NOT Male.. and because they play with us guys, while providing top-notch info...

Your progress is going great.. keep up the work.. and you are correct, without a partner, your form should be even stricter then ever. Save the "cheats" for an emergency situation.. LOL.

Size is relative - not to others of the same size, but according to your own genetics and your workouts. You may think that you are pushing your chest as hard as your legs... but it's takes a lot of experience and "sense of being" to really understand what works for your body. Experiment and learn - always.

11-10-2005, 12:02 PM
Having some food pr0n works wonders too.

Don't tell anyone I said that. :p

I'm kidding btw. Be consistent (as bear said) and it'll come with time.

11-10-2005, 12:02 PM
I have noticed that, well I can't blame anyone those ladies are hot. And I have really been trying to stop reading all these supposed training secrets, and focusing more on what works for me. I can't wait to see where I will be in another year or so. I plan to post some more pics in a few months to see how much I have come along. Thanks for the reply

11-10-2005, 12:04 PM
Having some food pr0n works wonders too.

Don't tell anyone I said that. :p

Hey have you seen that chick Joanna Thomas, go to her site for some Muscle women prOn. HAHAHA

11-11-2005, 03:55 PM

One Arm Seated Lat Row: 45x15, 70x12, 90x12, 115x10
BO BB Row: 50x12, 60x12,15
Rear Delts (Machine): 100x15(3)
High Lat Row: 45x15, 70x12, 80x10
Low Lat Row: 70x12(3)
Seated V-Bar Row: 50x12, 60x12, 40x15 dropset
Pulldowns: 42.5x10(2)

Crunches: 60 (+30lbs)

I am not to sure how accurate the weight is on the machine pulldowns, because on my father in laws Weider C670, which utilizes actual plates I pull alot more than that, the same with the seated v-bars

Anyways that was today.

My diet is pretty much the same everyday

Bowl of cereal
Bowl of Oats
500mg Vitamin C
2 Kre-Alkalyn pills

Protein Bars throughout the day

2 Ham, beef, or other meat sandwiches
can of tuna
side salad
celery and PB

Good round dinner meal (wife is good cook)

evening snacks

11-14-2005, 07:33 AM
BW: 173lbs
DB Incline Press: 65x8(2)
Chins: 10, 7
Machine Flyes: 130x12, 145x9, 160x8
Rear Shrugs: 135x10(2)
Front Shrugs: 135x12(2)
Upright Rows (cable): 42.5x12(2)
DB RDL's: 15x20(2)
Shoulder Blitz: 15x10(2)
Abs: 60 +40lbs

Great workout this morning, really burned. The abs are getting more defined even with the added intake. I am in the gym by 5am and my dog always has a way of waking me up around 1am every morning. IT SUCKS. But oh well, what can you do.
It was hard for me at first to get up so early and go to the gym, but after about 2.5 weeks now I have found that it makes me feel so much better throughout my day.


11-14-2005, 02:09 PM
Man I am freakin hungry today, it seems like I have been eating non stop today and I am still hungry. I am going to go broke if I keep this up, oh well, I guess you have to pay to gain right. I have been on this 5 am schedule and it is actually working out great for my schedule, I am able to go home and play with my dog a bit before it gets too dark (6:00pm looks like midnight right now).
I think I am going to start incorporating a different type of exercise for each muscle group every session and see how I respond to it. I have heard some great things about this kind of work out, and I tend to get into a rut or comfort zone and that is when I stop seeing improvement. We shall see


11-14-2005, 02:13 PM
nothing wrong with feeling hungry, eat up, helps you grow ;)

11-14-2005, 02:18 PM
Yeah I have really started to enjoy this whole eating thing, I used to worry about the tummy but I know I will work it off as soon as it shows up.

Thanx for the response

11-14-2005, 02:55 PM
Welcome to the board and good work. Good to see a fellow Okie on here. I'm not in OK anymore (haven't been since '00), but it will always be home to me.

11-14-2005, 03:00 PM
Welcome to the board and good work. Good to see a fellow Okie on here. I'm not in OK anymore (haven't been since '00), but it will always be home to me.

COOL, yeah OK is a cool place to call home. I will be posting some new pics in a few months or so and we will see how far I have come.

Thanks again

11-15-2005, 08:10 AM
BW: 174
Leg Press: 200x10, 290x10, 360x10
Calf Raises: 220x10(3), 220x15(dropset)
SLDL: 80x10(3) slowly increasing weight to see how lower back will react
Seated Leg Curls: 75x15, 95x15, 110x15
Hip Abductions: 130x15, 160x15, 190x15 (inner & outer)
Lying Leg Curls: 65x15, 80x15, 95x15, 50x6(dropset)
Abs: 60 +40lbs

My legs were freakin on fire, I was in the middle of my leg curls and just as I was hoisting a rep up the lights went out.( I had a total POWDER moment). do you guys remember the movie Powder where the guy could control things with his mind, etc. Anyways it was a weird moment, and then I hobbled to the Stang and poorly shifted my way home.

11-15-2005, 11:32 AM
Nice work man. your lifts are looking good.

11-15-2005, 11:54 AM
I have really been concentrating on getting my form down and I have noticed that with strict form comes good gains. I am not saying that this is true for everyone, so before I get flamed let me clarify that, but I feel that it has worked the best for me. I haven't had the nagging knee or back pains since I stopped worrying about how much I am lifting and refocused on HOW I am lifting. Also in my arm work, just by dropping a little weight I have been able to get the best pumps I have ever felt.

Thanks for the reply, NOW GET BACK TO LIFTING :zipit:

11-15-2005, 02:03 PM
Great start to a journal

Here is some :spam: maybe this will help lure others in. That and posting in other peoples journal helps too..

11-15-2005, 02:10 PM
Great start to a journal

Here is some :spam: maybe this will help lure others in. That and posting in other peoples journal helps too..

Thanks man, I will definitely be posting in others journals. I am just reading up on AS right now so I can find out if that is the road I need to take.

Thanks again

11-15-2005, 02:13 PM
I agree with the form issue. Last time I lifted I got to heavy on my last set of incline bench. It was hard but I did not get the same "burn" or pump like I did when I did 5 lbs lighter in each hand with good form.

11-15-2005, 02:31 PM
For sure man, form is where it's at. When I lifted at college I would notice these dudes come in and load up the EZ bar and start throwing there bodies around life fish on dry land, and then you didn't see them for a couple months because they were recovering from pulled muscles or sore backs. I just think that you have to drop the ego and not lift over your head. When you surpass the jacka## that is still lifting like he is going into convulsions you will see that form is the way to go.

11-15-2005, 02:43 PM
I agree with the whole form idea. Last night I was doing chest and my last se of flat bench I threw on some extra weight. I got it and was happy but the form was shi##y so it did not feel near as good.
good post

11-15-2005, 03:07 PM
I noticed when I use to load a lot of weight on the incline press, consequently causing my form to break, that my shoulders felt like crap afterwards. But as soon as I started lifting within my means I felt so much better and was able to increase weight more often. As noted in my sig, I have increased my bench by a lot since I started lifting. I remember when my friends 90lbs sister use to out lift me, now that really sucked.

11-16-2005, 01:14 PM
BW:171lbs WTF!!!
Flat Bench Press: 135x10, 210x5, 200x4
Incl. Flyes: 40x10(3)
Pec Dec: 115x12(3)
Machine Incl. Press: 165x10, 185x10(2)
3-way Cable Xovers: 20x10(2), 10x10(incline)
Dips: 15(2)
Machine Chest Press: 180x10, 230x8, 250x4
Decl. Pushups: 15(2)

(Putting on my Flame ******ent suit)

This was such a weak workout, I felt good burn and pump but the weight just sucked. My left shoulder felt like someone was sticking a hot poker in it. Oh well , we all have bad days. My legs are still real sore from yesterday, and I love it. It makes me feel like I have accomplished something. I think the reason my shoulder is hurting so bad is because I had a "spotter" haha let my arm fall back on a heavy set of DB press a while back. And this not having a lifting partner is starting to suck a**, I can't lift as heavy as I need to and it always seems that with a good partner you stay focused a little better. the focus isn't an issue, but the lifting definitely is. And I am leary of just asking anybody to spot me.

Oh, I have to tell you guys about this "BUTT FUNK GUY" at the gym. Last Thursday i was on the Ham curl machine and this dude walked by and let one go, it about knocked me right off the machine. And these women didn't see him walk by, so they started looking at me, I was like Oh Crap, now I will be known as the stinky guy. Well I was able to convence them that it wasn't me . But today I was walking over to do my Cable Xovers and the guy was over there, so I slowly entered the Funk Zone and sure enough this dude had crapped his pants again, he was the only guy on that side of the gym for like 10-15 minutes. I think I may have to say something to him if it happens again, that crap is rank. Makes your eyes water :cry:

Well see you later.

P.S. Beware of the BUTT FUNK GUY

11-16-2005, 03:17 PM
nice work out. Ya gotta hate those a$$ holes that pull that crap.

I was in the gym monday and about half way through the work out about 10 guys walk in. THey wereloud and obnoxious and drove pretty well everyone else out of the gym. Why cany people just shut up and respect that everyone else is there to lift?

11-16-2005, 03:35 PM
I don't know man, but if this keeps happening I may have to slap the taste out of mouth. :zipit: You know I have been researching AS for a while and have noticed the so called RAGE to be somewhat of a myth, but I have been considering my first cycle and I am kindof worried about that. My wife tells me that I don't need any help having a crazy attitude, for instance I can be walking through the Grocery store and some freakin "Neck" will be staring me down or looking at my wifes a**, and just about the time I pick up a T-Bone and knock him the hell out my wife snaps me back into reality. She has learned my mood pretty well and says that I can be pretty scary some times. Oh well, I love the feeling of adrenaline flowing, and this disposition sure helps in the gym.

11-16-2005, 04:08 PM
Hey 97- bro, it seems your lifts are going great without the help of AS - why even start in the first place? You're putting up great numbers regardless.

11-17-2005, 07:35 AM
Hey 97- bro, it seems your lifts are going great without the help of AS - why even start in the first place? You're putting up great numbers regardless.

Thanks bro, I am just throwing the thought around, and I am definitely going to finish this bulk (as it is my first) and see how it goes. If I get good gains then I probably won't, but if I still look this puny you better believe I will be strongly considering. Thanks for the comps. And lets just see how this bulk goes

11-17-05 Arms

Cable Pushdowns SS Machine Curls: 47.5/80 x 15, 47.5/85 x 12, 52.5/85 x 10
52.5/110 x 8, 52.5/110 x 10(drop)
DB Incl. Curls: 35x15, 30x10, 30x8, 25x10(drop)
Skulls: 30x15(testing shoulder), 50x12(w/15 reps CG bench), 70x10(15 CG),
DB Hammers: 35x15, 40x10, 35x8, 30x12(drop)
Hammer(Machine) Tris: 110x15, 95x10(2), 80x12(drop) whimpers like a girl
Hammer Curls: 80x15, 85x10,8
Arnold Curls: 25x9(drop)
Kickbacks: 25x15(drop)

This was a nice workout, I got great pump and burn lots of veins. Last night I went to a Mustang meet with some buddies and this (ricer) guy ran over the curb and on top of this persons fence and I think he might have broke the light pole off because the electric guys were out there with the big truck. Anyways my legs are hurting like hell from the last leg day, especially when I go to sit down,walk, oh just about anything that deals with the legs. HAHAHAAA


11-17-2005, 11:59 AM
Oh my gosh, I just ate so much food at this company Thanksgiving feast. I have surely fulfilled my caloric intake for today and possibly tomorrow. J/K But I did eat alot of food. No desert, but alot of turkey, stuffing, green bean caserole, mashed potatoes, sweet potatoes, rice, and by the time I got back upstairs to eat the plate felt like a 40 lbs. DB in my hand from this mornings workout. Well you guys told me to eat so I am.

11-17-2005, 01:16 PM
Just to pop in and say journal looking good. i find i dnt get roid rage as such however i do seem to be a bit more short temperd but more chilled out as a hole actually

11-17-2005, 01:19 PM
Thanks bro, have you ever been on steriodsuperboard.com? It's kindof hard to navigate at first but it seems to be pretty cool

11-18-2005, 07:13 AM
BW: 174lbs (guessing forgot to weigh)

Hammer Rows: 70x12, 90x12, 115x12
BO Rows: 135x10, 90x10,12 ( 135 seemed like a little much for my lower back )
RDL's: 115x12(3)
LL Rows: 70x12, 80x12(2)
HL Rows: 70x12, 90x12(2)
Assist. Pullups: -25lbsx5, -55lbsx6, -85lbsx10 (high concentration)
DB Lat Raises: 20x12,10 (Ft. & Side)
Abs: 60 +50lbs

The morning started off great, I lifted strong and just when I thought I was going to have a good day BAM!!! I went to pull into the drive and there was a huge puddle of oil, that I just had changed last night ( obviously the redneck didn't tighten the filter) and to top that off last night I hear this thumping sound while I am driving, sounds like my tire is flat, get out and everything looks great so I figured it was just a rock in my tire. So when I get to the service station I look and sure enough there was a rock stuck between the treads, no biggy just pull it out and it should be fine. I went to pull it and the air starts to pour out, so I left it in there and drove to the tire shop. When they pulled the tire off the rim the guy looked at me with an OH MY GOSH look on his face, I walk over and there is a 6" lag bolt sticking through my tire ( that is only a couple days old). So needless to say last night and this morning have put me in a very bad mood. The ironic thing is that we are studying Job at church, he's the guy that God allowed Satan to torment and never cursed God once. So this may be my Job moment, I guess I better calm down and count my blessings.

Enough drama, next week I think I am going to change things up and lift a little heavier for less reps (probably have to use a lot of machines due to the lack of a partner) but we shall see how it goes. Later

11-18-2005, 07:16 AM
Hey 97- bro, it seems your lifts are going great without the help of AS - why even start in the first place? You're putting up great numbers regardless.

Hey bro those goals look pretty good, I think that a good test of strength is to be able to press your body weight 10 times. I have found this a good measurement of how I am improving. I recently lifted 135lbs 50 times and then went on with my workout, total chest burn

11-20-2005, 09:05 PM
Enough drama, next week I think I am going to change things up and lift a little heavier for less reps (probably have to use a lot of machines due to the lack of a partner) but we shall see how it goes. Later

Unless you're working for maxes, you may find you can still go for the lower reps without a partner. I tend to use db more when my partner's not around since I find it's easier to stop short and ditch the weights.

Good luck with the strength routines and the weight gains.

11-21-2005, 07:26 AM
LP: 220x10(3)
Calf Raises: 220x10(3)
SLDL: 110x15,10(2)
Lying LC: 110x10,9, 95x10
Glute (kickbacks): 130x10
Seated LC: 115x10,12, 85x10
Squats: 135x10, 155x8 FT: 155x8
Hip Abd: 165x15, 205x15(2)
Calf Press: 90x10, 130x10, 170x15
Abs: 60 +50lbs

First day to do squats in a while and my knees and ankles are killing me. I feel alot of pressure in my low back too, man I guess it's a little to soon to start hitting the rack again. But other than that it was a good workout, I had to stop a few times so that I didn't hurl all over the place, I guess that means my intensity level was good( hahaha). I have been able to tell that my calves are starting to get bigger as well has the Hammies. can't wait to see some major improvements, because I know that once the legs start to grow everything else will fall in line. Thanks to everyone that has posted replies it helps to have pointers and accountability.


11-22-2005, 07:19 AM
BW: 169 WTF???
Pec Dec: 85x15 (warm up)
Flat Bench: 220x5, 185x4
Incl. Press: 90x10, 180x8, 200x6
Incl. DB Press: 60x10,8
Tri Ext.: 50x10, 65x10, 80x6
Hammer Tris: 110x10, 80x8(3)
1 Arm Rev. Tri Ext SS 1 Arm Tri Ext: 25x6, 20x6(2)
Abs: 60 +50lbs

I don't know what the hell is going on with the Body Weight, I mean it is at 5am without anything on my stomach, but that is depressing. I lifted strong today with minimal shoulder pain. I can't wait for thanksgiving dinner. Hope you all have a great holiday season, tomorrow will be the last day that I post in here until Monday, unless I can get to a computer.


11-23-2005, 07:29 AM
Well I didn't go to the gym today because my back hurts like hell after those squats the other day. I knew that I shouldn't have done them but I wanted to give it a try and see how I would react. Well I guess I know, that may be the last time I do squats unless I can figure out a way to really strengthen my lower back. Anyways tomorrow is the big feast, can't wait. Hope you all have a great thanksgiving

11-23-2005, 09:20 AM
There is no problem with your journal.. or getting posts. It's just a matter of quantity and sex...Ha! That threw me off for a second, until I realized you were speaking of gender.

11-23-2005, 09:25 AM
Well I didn't go to the gym today because my back hurts like hell after those squats the other day. I knew that I shouldn't have done them but I wanted to give it a try and see how I would react. Well I guess I know, that may be the last time I do squats unless I can figure out a way to really strengthen my lower back. Anyways tomorrow is the big feast, can't wait. Hope you all have a great thanksgivingSorry if I missed this, but are you not doing deads? Those and hyperextensions will greatly strengthen your lower back. Now if your back is injured and you can't do these, then I would get some medical attention. Hope it works out.

11-23-2005, 09:26 AM

11-23-2005, 09:29 AM
Sorry if I missed this, but are you not doing deads? Those and hyperextensions will greatly strengthen your lower back. Now if your back is injured and you can't do these, then I would get some medical attention. Hope it works out.

I do SLDL's and I think that hypers would be fine to do. It is just direct downward pressure on my discs that screw my back up. I have some disc problems in my lower back and my hips have been dislocated in 2 car accidents so they are a little weak right now. I am working to strengthen my whole lower body and back, it is just going to take a while. I am going back to the chiro. in a month or so.

11-23-2005, 09:32 AM
Unless you're working for maxes, you may find you can still go for the lower reps without a partner. I tend to use db more when my partner's not around since I find it's easier to stop short and ditch the weights.

Good luck with the strength routines and the weight gains.

I have found that DB's work best for me too since I don't have a partner. I just hate knowing that I could squeeze out a few more reps and not being able to do it due to the fact that I don't want to crush my chest, skull, etc. Thanks for the reply

11-23-2005, 09:34 AM
I figured there must be a good reason. Injuries suck, especially to the back. I've had disc issues in the past as well. Once I got them corrected, there was no looking back. They say an apple a day keeps the doctor away. I say deads a few days keeps the chiro away. Well I don't really say that, but you get the point :p

11-28-2005, 06:56 AM
OK that was an awesome Thanksgiving break. I ate so much freakin food and got a few good workouts in that made this one of the best holidays that I have had in a while.

12-24-05 Light Bicep Work
LB Curls: 90x8(4)
Alt. DB Curls: 45x8(4)
Preacher 21's @ 30lbs

Bicep: 15 7/8 (R&L)
Forearm: 13 1/4 R, 12 3/8 L
Chest: 41"
Shoulders: 51"
Quads: 21 7/8 R, 22 L
Calves: 15 1/4 (R&L)
Waist: 33 3/8

12-25-05 Upper Body
BW: 173lbs
Bench Warmup: 135x8
Bench: 185x12, 205x4
Inc. Bench: 175x8, 165x8
Dec. Flyes: 45x10(2)
Pulldowns:110x12(2 N), 110x12,8(N), 110x12(2 BN)
Arnold Press: 45x10,6
Upright Rows: 70x10, 80x8
Tri Pushdowns: 70x12(2) SS LB Curls: 75x12(2)
Skull Crushers: 70x8(2) SS DB Curls: 25x18 Hammer: 25x20
Oblique Crunches: 40

11-28-2005, 07:02 AM
BW: 178lbs
LL Pulls: 1PPS: 10(warmup), 70PSx10, 80PSx10
HL Pulls: 80PSx10, 90PSx10
Seated Row: rev. grip: 85x10, 115x10 SS reg. grip: 145x8, 115x10
Rear Delts: 100x15, 115x12
Side Lat Raises: 40x15, 65x12(2)
Hip Abd: Inner/Outer: 160x15(3)
Horiz. Calf Press: 155x15 w/ 4 sec. pause (4)
Abs: 60 +50lbs

11-29-2005, 06:45 AM
Well I didn't go to the gym this morning because my wife is wanting to go this evening. yeeeeaaaaahhhh. I have been waiting for a long time for her to show some interest in going to the gym. So I will post my workout tomorrow, it will probably be pretty short so that I can spend some time showing her the ropes. I hope that she will continue to come with me, I think that if she would dedicate herself to only 2-3 days a week that she would look awesome. Her frame is very good she just needs to cut some fat and tone up a little.


11-29-2005, 07:24 AM
Hey nice workout yesterday man.

I'll stop back tomorrow to check out your next one :thumbup:
Keep up the hard work

11-30-2005, 08:05 AM
BW: 175
Incl. Flyes: 35x12,40x10,45x10,8
Tri PD: 72.5x10, 80x10,8
Incl. Press: 2PPSx8,7, 80PSx6
Rev. Tri PD: 25x8(2), 20x8, 20x6
Pec Dec: 115x12(3)
Hammer Tris: 110x8, 95x8(2)
Abs: 60 +50lbs

This workout burned like hell. There was little or no rest between sets, and I utilized maximum concentration. Wow was I pumped at the end. The weighted crunches were not fun at all, I had absolutely 0 wind and I felt like I was about to ralph all over the place. the taste of SWEET VICTORY

11-30-2005, 08:06 AM
BW: 175.5
DL: 45x10, 90x10(2)
Hypers: 12 (3)
LP's: 210x10, 300x8,6, 390x8
LC's: 80x10 SS 1 Leg Curls: 30x10(5)
Hip Abd: 175x15(3)
Abs: 60 +50lbs

I felt like crap this morning because my dog woke me up at 2:30 with his freakin barking, and I couldn't fall back asleep. There has been this car behind our house and I think that may be what he his barking at, but it totally screws me up when I have to wake up so early and go outside when it's only 20 degrees. But the workout was pretty good, I thought that I would try some hypers to strengthen my lower back and they also seem to give my hams a pretty good stretch.

11-30-2005, 09:40 AM
Very strong incline benching bro. My aim is to flat bench 2pps 8 times. You can do it on incline. You're really strong for your BW - keep up the insanity.

11-30-2005, 10:09 AM
Thanks, I would have to attribute my strength to the fact that up until now I have always had a job that required alot of physical labor, and I think that because I usually lift with freeweights and DB's I have strengthened my stabilizers. But I have never sacrificed form to move more weight, some people say that you should "cheat" every once in a while, but I just think that will lead to injury. So I stick to strict form and it seems to be working for me. Thanks again for the reply.

I guess you like UFC, I watch it religiously. I think it would be cool to get back into the fighting scene but I don't think my boss would like it if I came in all bruised up. I got my National Championship under my belt anyways so I guess I better leave it at that. Later Bro

12-01-2005, 07:48 AM
BW: 176lbs
Rear Lat Raises: 15x10,12(2)
Side Lat Raises: 15x10,12(2)
Shoulder Press: 65x10(2)
Shoulder Raise: 65x12(2)
Seated Rows: 55x10, 60x10
Rev./Reg. Grip Hammer Rows: 115x10(2)
Rear Shrugs: 135x10
Ft. Shrugs: 225x7
Hammer Curls: 80x12, 95x10(2)
DB Hammer Curls: 35x10, 40x10
Arnold Curls: 25x10(2)

I hate my lower back!!!!! I mean I really have to move some wussy weight when I do back or I pay for it. The shrugs just seem to put alot of pressure on my hips. I think that I will just take some time and really try some strength training for my low back and see if that helps. Other than that the work out was pretty good.

12-06-2005, 03:33 PM
Bench: 135x8, 205x8(3), 210x8, 195x8
Incl. BB Press: 135x8,12, 115x12
Mili. Press: 90x8, 70x10
BB Shrugs: 210x10, 270x10
BB Upright Rows: 90x10,7
Side Lat Raises: 25x10(2)
Tri PD's: 60x12, 80x10,6
Skulls: 70x8, 50x8
Pullovers: 55x12,10
Rev. Grip PD's: 20x10,15

Workout felt great except for the pain in my wrist. I have had trouble with my left wrist off and on for a long time, I think that I may have fractured it in gymnastics or something. Other than that it went great. I have had to stop working out in the morning because it is so cold that it takes me half an hour to warm up, so I will have to go after work.

12-07-2005, 06:54 AM
BW: 187
LP's: 135x20(5)
Calf Press: 135x20(5)
Hypers: 15(2)
Seated LC's: 115x15, 120x15(2)
Lying 1 Leg LC's: 30x10(3)
Goodmornings: 40x20, 50x20
RDL's: 135x12,10

That was a breathtaker. My legs are shaking so bad, it was real hard driving a standard. I did high reps to change things up a little and boy did it work, my legs haven't been this fatigued in a while. My BW is up to 187, I know that it isn't all lean mass but I haven't put on any visible BF. I am still on the road to 200-205 by April and I feel that I am going to make it. It is like 20 degrees here with wind chill of about 0 or below, and at 5am it was a cold start for a workout, but I warmed up fairly quickly and the workout was awesome.

12-09-2005, 09:39 AM
BW: 180lbs
Seated Lat Row: 1PPSx15, 2PPSx10, 3PPSx10
BO DB Rows: 30x12, 35x10, 40x10, 45x10
One Arm DB Rows: 55x10(2)
Hi Lat Pulls: 2PPSx10(2)
Preacher Curls: 45x10(3), 70x6,5
Seated DB Curls: 30x8, 25x10(4)
Arnold Curl: 20x10,12
Hammer Curl: 35x8, 25x10

Really good burn on all sets. My back is feeling alot better than it has in a long time. I think that since I have started incorporating Hypers that my lower back is getting stronger. Although I am not back to the weight that I had been lifting, I feel that it will be just a short time before I am.

12-13-2005, 07:55 AM
BW: 180 on the road to 200
Bench: 135x10, 185x10
DB Press: 70x8,5
Iso-Wide Press: 2PPSx10,7 +25psx6
Iso-Incline: 2PPSx8,6
Pec Deck: 145x8, 130x6
Cable X's: 10PSx10(2), 15PSx10(2)
Cable Tri Ext: 50x12, 57.5x10
1 Arm Rev. ext.: 15xfailure, 20xfailure
Skulls: 50x10(2)
OH BB ext: 50x10(2)
Dips +50lbs: 10(2)
Incl. Flyes: 30x10(2),6

This was a very fast, low rest workout. Great pump. I am going to have a workout partner after the first of the year and will be able to really push myself to the max. I just don't want to crush my skull trying to right now. It sucks but I just drop the weight and really kill the muscle fibers, I swear I can hear them screaming. Anyways it felt real good, and I have started working out in the evening because the mornings are so cold and I don't have a chance to really warm up. I can just feel a potential muscle pull if I keep that up.

12-14-2005, 07:12 AM
BW: 180
LP's: 135x20, 220x10, 310x10 SS Calf Press: 135x12(2), 310x12,10,8
SLDL: 90x10 SS Goodmornings: 90x15
1 Leg Curls: 40x10(4) SS LC's: 65x10(4)
Hip Abd: 205x15(3)
1 Leg Seated Curls: 55x10(3)
Leg Ext: 70x12(2) SS 1 Leg Ext: 25x10(2)

I made sure to really blitz every fiber of muscle in each exercise and it made my legs burn. The weight wasn't that heavy but it allowed me to utilize only the targeted muscle instead of incorporating other muscle groups to achieve the rep. I noticed a big difference in the LC's. If you only use your hams, instead of your glutes or back, you can really get a good pump. This is also day 3 that my wife has gone to the gym with me. I haven't got her on the weights yet but she is runnning, I can't wait for her to see the results. I am hoping this is the start of her getting hooked.

12-15-2005, 07:58 AM
Bench: 135x10, 225x5(5)
Incl. Bench: 135x8(3)
Dec. DB Press: 55x12(2)
Pec Dec: 70x20,12
Tri PD's: 70x6, 60x9, 50x9
Skulls: 50x9, 70x5, 50x4, 50x8

I was really suprised that I got 5x5 @225 because I haven't been able to lift real heavy lately due to the lack of spotting partner. I have been getting great pumps lately in my chest. I am also staying at about 180-182 so I think I should reach my goal of 200 by April.

12-15-2005, 01:11 PM
Back/Bi's 12-15-05

Hammer Row: 1PPSx15, 3PPSx5(5)
DB Row: 55x5(5)
Hi Lat Row: 2PPSx5(5)
Lo Lat Row: 70x5(5)
BN Military: 70x5(5)
BB Shrugs: 210x5(5)
Preacher Curls: 45x5(5)
Seated DB Curls: 30x5(5)
Hammer Strength Curls: 80x5(5)
DB Hammer Curls: 25x5(5)
DB Lat Raises: 25x5(5)
Abs: 60+50lbs

I have decided that I am going to try a 5x5 routine for awhile. How long should I stick with this kind of routine?

12-19-2005, 07:14 AM
I just bought some ON Serious Mass protein last night. It says that it has something like 1200 calories per serving, but 1 serving is 2 cups of protein. I can't imagine drinking 2 cups of protein powder so I cut that in half and the taste was ok but man it will turn your stomach for a while. I don't want to know what 2cups of it will do. I think that with the milk added I am still getting around 700 cals and I am eating about 3000 a day so I should be fine. I guess we will see if it helps me pack some meat on. Here are the nutritional facts:

Nutrition Facts:
Serving Size (scoop) 2
Servings Per 8
Calories 1250
Fat Calories 45
Total Fat (g) 5
Sat. Fat (g) 2
Cholesterol (mg) 55
Sodium (mg) 400
Potassium (mg) 1520
Total Carbs (g) 251
Sugars (g) 20
Proteins (g) 50
Creatine (g) 1
Iron (mg) 6
Vit C (mg) 60
Vit E (IU) 30
Vit D (IU) 200
Vit B12 (mcg) 20

L-Glutamine (mg) 500
Glutamine Peptides (mg) 500
Creatine Monohydrate (g) 1
Choline (mg) 250
Inositol (mg) 50
PABA (mg) 5

It seems to be loaded with alot of good stuff, we shall see if it helps on the road to 200LBS.

12-20-2005, 02:36 PM
So I decided to give squats another chance and they felt great. i have been researching different foot placement and that has made all the difference in the world. here is how the sets went.

Squats: Barx20, 95x20, 115x20(2)
Leg X's: 85x15(4)
Calf Press: 110x15(4)
Seated LC's: 55x15(3)

I know this is a short workout but I felt like crap because I didn't eat a thing before I went in, and I have learned that squats will JACK you up if you have an empty stomach. So I am going to be hitting the rack alot more in the near future. Can't wait to pack on some meat on the ol wheels

12-20-2005, 10:15 PM
Are you attempting to reach a certain goal for 20 rep squats?

12-21-2005, 05:18 AM
keep living the dream bro..

12-21-2005, 07:24 AM
Are you attempting to reach a certain goal for 20 rep squats?

No but I was looking at another site that gave a challenge of doing 100 rep squats and I wanted to try it. And also I am trying to recondition my back and the weight was so light that I went for a higher rep so that I really blitzed my quads. I am trying to get back to my max squat so that I can get rid of these chicken legs

12-21-2005, 07:25 AM
keep living the dream bro..

Thanks man, this is the kindof responses that keep people going. I am going to be posting some new pics soon so that I can see if anyone else thinks that I have made any improvements.

12-22-2005, 07:14 AM
Bench: 135x15, 185x10, 205x8, 235x6, 275x4(some assistance)
Incl. Bench: 185x8,7,5
Dips: +55lbs x 10,5
TRI PD's: 70x15(2)
Skulls: 50x12(2)
Elbow's Out: 25x10(2)

I felt so strong last night, I would have never moved 275 more than once. When I maxed a few months ago I was at 285 so I think that I might be able to go for 300 soon. I am not to concerned with my max at this point but I would sure like to be in the 300 club. When I repped out 6 @ 235 my father-in-law asked me when I started to use gear. HAHAHA I hope he wasn't serious. The elbow's out were awesome, they put a great amount of stress on the triceps. Overall great workout

12-22-2005, 11:05 AM
Nice sets on bench. 275x4 is awesome. I doubt I'll ever hit the 300 club. I'll crap myself if I ever hit 315.

12-22-2005, 11:11 AM
It was amazing. i started with the light stuff and then when I got to 235 and repped out 6 so easy I decided to see if I could hit 275 for 4. I did them fairly easily when some assistance from my spot when needed. He said he didn't have to help that much until #4 and I got a stuck a little about 3/4 of the way up. I am hoping to get to 300 soon. I haven't weighed myself in a while but I bet I am almost 187 or so. Can't wait to hit 200

12-27-2005, 09:58 AM
Trying to play catch up here.

Shoulders: 12-22-05
DB Lat Raises: 20x15, 30x8(3)
Mili. Press: 90x10(2)in front, x8(2)behind
Upright Rows: 90x10
Cable Lat raises: 15x8(2)1 arm
Shoulder Press: 125x8, 115x7
Rear Delt: 115x15(3)
Hip Abd: 20x15(3)
Assist. Pull ups: -40Lbs. x10(3)
Abs: +50lbsx60

Bench:135x15, 225x6, 265x3, 275x2, 285x1, 225x6,7, 185x3
Pull Up's: 10(3) widegrip
Pulldown's: 125x8(2)
BB Row's: 135x10(4)
Incl. Bench: 185x5,6, 135x6
Cable Flyes: 70x12(2)
DB Flyes: 40x10(2)

I have been feeling real strong lately. I think that I might stay heavy for a little while and see if that helps out in the mass department. I lifted with a couple of my friends yesterday and they are freakin strong as hell. They kept putting more weight on and wouldn't let me wuss out. It felt great. And then some dude came up to me and asked if I had recently competed in any shows because I looked familiar to him. That made me feel pretty good. I am excited to post some more pics but I want to wait just a little longer.

02-03-2006, 03:11 PM
Wow it has been forever since I last posted. I have been in the gym 5 nights a week and I just started in a company called Arbonne (health and wellness products) which has left me with little time to maintain this journal. I haven't gained any substantial weight but my strength is going through the roof and my BF is like 8.4%. I have kept my daily intake around 3500 cals. and I am really trying to get 180grams of protein. Having a work out partner has changed the intensity level and allows me to really push myself when it comes to weight and reps. We have been getting after the legs and I plan to post some new pics soon so you will be able to see the progress. Anyways be expecting to see me around a bit more. Later

02-17-2011, 12:16 PM
So just a little update.

I am no longer the scrawny 170lbs dude that I once was and I now own my own fitness center.

Currently I am about 10 weeks out from my very first show and I am weighing in around 216lbs. Still focus on form over max weight and have made good gains with minimal injury.