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imageD
12-09-2005, 09:29 PM
My newfound love

4 scoops cytogainer
3 cups milk
2 tbsp natural pb
= 1070 calories.

Just trying to get back to basic exercises here with a full range of motion.

today did a little chest

flat db press
50 x 12
65 x 12
70 x 10
75 x 8

chest dip
bw x ~15
bw+ 25 x ?
bw + 45 x 8
bw dropset to failure

flat db fly
45 x 6
45 x 12

Clifford Gillmore
12-09-2005, 10:44 PM
Wilkomen to wbb and the journals, what are you goals, stats, whole routine, pics?

imageD
12-10-2005, 03:12 PM
I just watched battle for the olympia 2005 special edition and I am about to go get nasty with some legs tonight!

RBC13
12-10-2005, 03:49 PM
I just watched battle for the olympia 2005 special edition and I am about to go get nasty with some legs tonight!

hahahha i just read your post. I see that you mean a leg workout tonight, but at first i thought you meant legs as in with a woman. LOL. Good luck on your "nasty" workout. Save some for the women though.;)

-Rick

imageD
12-10-2005, 11:36 PM
man I had a good leg sessions eventhough I couldn't squat! My lower back was still toast from deads on thursday! So I just stuck to machines

seated leg extension
90 x 25 warmup
120 x 20
195 x 15
270 (stack) x 8

leg press
3pps x 30 i think? it's a lot for a warmup
5pps x 10
7pps x 8
dropset 5pps x 20 man this set was ****ing nasty

hack squat - i don't remeber how many reps i did
1pps
2pps
3pps
2pps

walking lunges
40lbs
70lbs

calf raises on smith machine
1pps x 15
2pps x 12
3pps x 8

laying hamstring curl
80 x 15
100 x 8 started craming up bitime at this point


Man, eventhough I couldn't squat ass to floor today I rose my intensity up and really got down to business. As of now I am getting a lot more vocal during my sets, I just get a lot more intesity by let out some grunts or telling my self that I love the pain....

imageD
12-18-2005, 03:03 PM
just got some legs in last night but had a piss poor session, intensity wasn;t there at all, I forgot my music at home.

squats ass to floor
135 x 12
185 x 6
235 x 5
250 x 3
225 x 5

leg press
6pps x 10


that's really all worth mentioning, I did some other stuff, but that's about it. My left knee is hurting

imageD
12-22-2005, 08:16 PM
bb rows overhand
135 x 15
185 x 8
225 x 7
245 x 3 started using some body momentum here

t-bar row with barbell against wall
2pps x 12
3pps x 12
4pps x 12
5pps x 5 damn this felt like a ton, if I had a belt I could get quite a few more reps becuase i could actually focus on pulling thr weight instead of keeping my back straight

DB row with hand on DB rack jay cutler style
100 x 12/12
100 x 12/12 I was out of gas by this time, I usually do 20 reps

BB curl
95 x 10
95 x 8

did some other miscellaneous stuff like foreams


things are coming back to me now, im eating well1

imageD
12-23-2005, 07:50 PM
got some legs in tonight

highlights of thw woekout were
250 x 5 ATF squat
7pps x 6 leg press - didn't want to push my luck and get stuck, but if i had someone watching me I could have pushed 2-4 or so more reps...fear of getting stuck will do a lot to your strength :cry:


got some calf and hamstring work as well

just gotta keep eating....everything is coming back now

KevinStarke
12-23-2005, 08:47 PM
Workouts are looking strong man

imageD
01-08-2006, 03:54 PM
Last night I did legs....

ass to grass squats
135 x 10 warmup - first rep always sucks, my knees are tight
185 x 6
250 x 5
275 x 5
295 x 1 (this felt heavier than i thought, no spot so I didnt want to push my luck going all the way to the floor, also no pins set up in the rack)
drop set ---->225 x 10 smooth reps

Since I went heavy (for me) on the squats I went light on everything else and up the reps and lowered the rest time. Only went up to 5pps on leg press, then did leg extensions and hammy work. Finished up with some DB lunges

KevinStarke
01-08-2006, 05:17 PM
Great squatting man, whats your max squat looking like?

imageD
01-08-2006, 08:45 PM
Great squatting man, whats your max squat looking like?

I really have no idea on my max. And honestly not that important to me as Im not a powerlifter, although everyone at times wants that ego boost :evillaugh

If I were to try a max squat though I would definitely order me some Inzer Z wraps for the knee. I have the Z wrist wraps and I lovethem to death

cphafner
01-08-2006, 08:50 PM
nice squatting.

ArchAngel777
01-08-2006, 08:52 PM
I really have no idea on my max. And honestly not that important to me as Im not a powerlifter, although everyone at times wants that ego boost :evillaugh

If I were to try a max squat though I would definitely order me some Inzer Z wraps for the knee. I have the Z wrist wraps and I lovethem to death

Be careful about using wraps in your training or even maximum lifts. An old workout buddy "Matt Wanat" (Pro Heavyweight Strong Man) had mentioned that his knees would hurt, visited a sports doctor, told him to quit using wraps and his knees healed up after that. He Squats 700+ for reps. Anyway, you want the knee ligements strong, not weak, so avoid the use of wraps.

imageD
01-08-2006, 08:53 PM
nice squatting.

But, nothing like you cphafner. I saw you have squatted 405 before, that is just unreal. Do you go to parallel or the floor? I hope someday I can be as strong as you without crossing over to the dark side!

imageD
01-08-2006, 08:54 PM
Be careful about using wraps in your training or even maximum lifts. An old workout buddy "Matt Wanat" (Pro Heavyweight Strong Man) had mentioned that his knees would hurt, visited a sports doctor, told him to quit using wraps and his knees healed up after that. He Squats 700+ for reps. Anyway, you want the knee ligements strong, not weak, so avoid the use of wraps.

Really? that's very interesting. I was reading over on Milos Sarcev board how he uses wraps. He was just sqautting 315 and using wraps. Ronnie also likes using the wraps as well, even with 7pps on hack squat

ArchAngel777
01-08-2006, 09:48 PM
Really? that's very interesting. I was reading over on Milos Sarcev board how he uses wraps. He was just sqautting 315 and using wraps. Ronnie also likes using the wraps as well, even with 7pps on hack squat

Yes really :D

Actually, if you look around, some of the strongest people in existance (Olympic Lifters @ Olympic Games) do not use knee wraps or a belt, in fact, in most cases it is illegal. There is certain situations where you can have "light" knee wraps, but you must prove they do not offer an unfair advantage.

Basically what my old Olympic Weightlifting coach told me was "If you have to use wraps with that weight, it is too heavy for you" Same thing for Belt "If you have a use a belt for the DL, you shouldn't be DL that" Same for squat and so on... I understand that PL allows this, and that is fine. It just can be the cause of injury... Say for instance you can lift a lot of weight (with a belt) and you are moving a big peice of furnature and have no belt... It is possible injury will result because the grip, legs, etc are stronger than the lower back.

Anyway, good luck with the workout.

cphafner
01-08-2006, 10:23 PM
But, nothing like you cphafner. I saw you have squatted 405 before, that is just unreal. Do you go to parallel or the floor? I hope someday I can be as strong as you without crossing over to the dark side!

parallel for the most part. I don't do ATF with much more than 225, otherwise it bothers my knees. 405 felt heavy as hell, and I didn't have a spotter to gauge depth. I don't think it was quite deep enough, that seems like forever ago.

imageD
01-11-2006, 10:18 PM
well today forks I pulled a lee priest leg workout :nod:

Today was just a light day just to get some blood in the legs

did a couple sets of ATF squat working up to 185x20 after a little 135 warmup. **** this felt light. if I had a workout partner screaming at my head I believe 40 reps would be a reality.

Then went over to leg press and mashed up several sets and drop sets with 3pps and then 5pps. Basically went on feel on these anywhere from 10-30 reps.

Then hit some some light leg extensions, hamstring curl, and finish with some 25lb DB lunges.


All in all a completely pussy workout, but my knees just can't take the beating every 4 days. Going back heavy on my next leg workout.

imageD
01-12-2006, 03:49 PM
got a little chest workout in today. felt like I was gonna vomit the whole way through. 5000cals/day is really getting to me, and at this point right now I don't even want to see any food. Anyone know if I can get my cals through IV? :redface:


BB Bench press
135 x 15
185 x 5
205 x 5 dropset right into 135 x 15

Low incline DB flyes
60s x 8
65s x 6
70s x 6 damn, this was light.

Flex dip machine (focus on tricep)
190 for a lot of reps
290 (stack) for 7 hard reps

Cable flyes
60s to failure
60s to failure
I just love these cable flyes, lean forward and contract super hard. People probably think i am a moron making all this grunting noises with just 60lbs on flyes, but this is truly a great chest workout if you dont let your ego get in the way.

Finished up with some overhead tricep extensions with the cable and the double rope handle. Don't really know what to call them. 80, 100, and 120 lbs.

imageD
01-14-2006, 09:36 PM
Back tongiht

BB Rows - not doing Yates style anymore, I bend over a lot more a la Cutler, Ray, etc...

135 x 12
185 x 8
225 x 6
250 x 3 - first 2 were clean reps, last rep was just plain nasty

T-Bar Rows Ronnie Style (hell yea!)

3pps x 12
4pps x 12
5pps x 8 immediately into 3pps x 12
3pps x 5 nice slow reps

Flex seated row machine (1 hand per time like Dorian in Blood & Guts)
105lbs x 10
150lbs x 10
210lbs x 5 these weren't full reps, just went as hard as I could to failure

DB curl
50s x 10 bleh, weak. Arms were fried from all the back work
40s x 12
25s x 12

imageD
01-16-2006, 10:49 PM
got some more legs in tonight, but it really was a poor session, I only had about 1500 cals going into the workout so that was bad. I don't do well on low cals. That's part of the reason I like to workout towards the end of the day

ATF squat
135 x 12
185 x 8
250 x 5
275 x 4 not sure why, 250 felt like a **** ton of bricks, 275 wasnt that bad, just no energy
225 x 8 dropset

leg press
3pps x 20
5pps x 12
6pps x 10
dropset 4pps for a **** ton of reps, stop, then immediately do more reps with diffeent foot positionings.

leg extension
think i started 105lbs x 12
then 150 x 10 dropset 75lbs to failre (don't laugh I was fried!)

Walking BB lunges - length of weight room and back
50lbs
75lbs


Well lucky for me my lifting partner is back in town and now I can really get down to business and go to failure. I've been training by myself for several months now. Time to get nasty :cool:

Kiaran
01-17-2006, 11:40 PM
Lifts look strong man. Squats are no joke with you. Impressive as hell!

KevinStarke
01-18-2006, 08:32 AM
Awesome workouts, really nice ATF's there.

Coke
01-18-2006, 09:48 AM
Having an awesome training partner does wonders, you guys are gonna rock in the gym...pretty good leg work.

imageD
01-18-2006, 05:34 PM
Thanks guys for the kind words guys, it's very encouraging. Before I used to hate training legs, but now I just love it becuase I try and train like an animal on legs (and back). It's much harder to reach the same intensity level with chest training. Anyways, expect to see the numbers going up here. I am really going to start packing down the calories.

imageD
01-18-2006, 09:01 PM
THis was yesterday's workout, it was the first day of classes (Tuesday) and I was short on sleep and low on calories so my workou was crap.

bb bench
135 x 15
185 x 6
205 x 5 into 135 x 15

incline db flyes
60s x 8
65s x 6
70s x 8 - this seemed too light, as in maybe i'm doing something wrong too light

then did flex dip machine worked up to 290 i think or whatever it is, it's the full stack for about 10 solid reps. Then did some 60lb cable XOs focus on the squeeze.

I still don't know about those DB flyes, I feel like I'm using perfect form but 70lbs seems like a lot of weight for these. I do fear tearing a pec of fly movements though.

cphafner
01-18-2006, 09:10 PM
Nice chest effort.

KevinStarke
01-18-2006, 10:22 PM
Legs look awesome and your bicep looks HUGE, could use some more tricep though.

imageD
01-18-2006, 10:30 PM
Legs look awesome and your bicep looks HUGE, could use some more tricep though.

I'm really fat right now (probably close to 18%), when I was more cut the tricep was visible in my arm shot but now it's gone, but yes my triceps are definitely lagging, that would explain my weak push movements. I never really trained them hard, just a cable pushdown or something at the end of a chest workout

KevinStarke
01-18-2006, 10:38 PM
Hit up some close grip benching it really blasted my triceps, increased the strength and size big time.

Coke
01-19-2006, 05:07 AM
You do indeed have great genetics, you'll be taking things over down the line - ;) ...fine chest training.

Kiaran
01-19-2006, 09:38 AM
Nice moves, man. For those incline flies, try and get an incline bench in front of a mirror and you can peek into the mirror as you do the movement to check your form. Pics look good, bicep looks nuts, a little misproportioned to your tri, really. Hit up CG Bench and Parallel Bar dips and get those babies goin'.

imageD
01-19-2006, 02:44 PM
Nice moves, man. For those incline flies, try and get an incline bench in front of a mirror and you can peek into the mirror as you do the movement to check your form. Pics look good, bicep looks nuts, a little misproportioned to your tri, really. Hit up CG Bench and Parallel Bar dips and get those babies goin'.

Well I do do them directly in front of the mirror, and to me its seems my form is good, but 70lb db fly on incline seems like a lot. Also, I think I am going to devote a whole day now to bis/tris and only do chest 1x/week. We'll see how that works out.

imageD
01-19-2006, 10:30 PM
11/19/06

no workout, just trying to get some food in. My caloric intake has been crap these past few days with the adjustment of going back to school at having 8am physics MWF :soapbox:

got some old spice "after hours" body wash too too go along with their deoderant. Never been the type to try and do fancy **** but I saw it at wal-mart so I thought I would pick up a few bottles and try it

getfit
01-19-2006, 10:53 PM
Here I just took two quick pictures. I am horribe at taking self pictures, but I try my best with the self timer. I really think I have excellent bodybuilding genetics, I have tiny joints, and good muscle shape. Even before I lifted I always had good biceps. Hopefully you can see the peak and roundness in the picture. I'm young so I know I have a long time to develop and I want to keep training hard and eating tons, but it's so temping to go to AAS (I really know tuttut ) I look to CPhafner as a role model. If he can compete natural I can bust my ass for a few more years natural.
you look great, nice work

TheCommander
01-19-2006, 11:00 PM
You got some mean ass biceps.

I've always loved CG for triceps. I put on a lot of size with them back in the day.

imageD
01-21-2006, 12:01 AM
friday just did some tris and calves, gonna start focusing more on tris

close grip bench press
135 x 15
155 x 12
185 x 6
205 x 5

flex dip machine
215 for a lot of reps, didn't count
290lb (Stack) for about 15 directly into 175 to failure''

standing calf raise on smith machine
135 x 15
225 x 12
225 x 12 focus on strech and full contraction

I also did a lot of other tri exercises a la Jay cutler workout.

KevinStarke
01-21-2006, 07:34 AM
Nice closegrips man.

imageD
01-21-2006, 09:14 AM
Nice closegrips man.

I was really surprised at how light they felt, I was just pumping them out. As far as grip goes for CGBP, I have my middle finger on the very innermost line of the knurling. Is this ideal, or do I want a closer grip?

KevinStarke
01-21-2006, 12:42 PM
stick your arms straight up in the air, thats your grip.

imageD
01-22-2006, 02:53 PM
Got legs last night, surprisingly had a good workout.

atf squat
135 x 15
185 x 8
250 x 5
275 x 5 ---> need to raise intensity and push harder

leg press
5pps x 12
6pps x 10
7pps x 6
8pps x 5---> PR, wow, I asked a stranger for a spot on this just to stand by and pull the sled up a little if I needed help. Luckily I didn't. But damn, I thought my head was gonna pop there was so much pressure. Also, I had a few more reps in me, for some odd reason my calf started cramping up at the bottom of rep 5.

Then did some lunges, light leg extensions, and finished up with high rep hamstring curls.

KevinStarke
01-22-2006, 03:43 PM
nice leg work man, strong lookin atf's

imageD
01-22-2006, 04:01 PM
nice leg work man, strong lookin atf's

strong lol...coming from you I don't think so....strength is something genetically that I've never had and never will. I've just learned to live with it.

KevinStarke
01-22-2006, 04:38 PM
Im nothin special man I just lift heavy and lift hard and you should do the same, I used to be short and chubby, now im just short...

Coke
01-23-2006, 04:30 AM
Good past couple of efforts with the close grips and leg work man.

imageD
01-23-2006, 03:31 PM
COCOA: again, thanks for the kind words!

Did a CHEST workout today:

bb flat bench
135 x 13
185 x 6
205 x 4
215 x 3

bb decline bench
205 x 6
225 x 6
245 x 3
275 x 1 ---> shouldn't go this high as not conducive to hypertrophy but sometimes you get so caught up in just adding more more weight.

FLEX dip machine
220 x 15
290 (Stack) x 12
270 + 35lb plate x 12 directly into 150 to failure
*for some reason the 270+35lb plate felt lighter than the full stack, so I wasn't happy about that. I do love this machine though!

Cable XO with concentration on squeeze
60lbs x 20
60lbs x 12

gotta love the pump you get out of those cable XO.

post workout hit it up with 100g dex and 50grams of whey.

Pup
01-23-2006, 05:59 PM
Don't get caught up in what rep ranges are conducive to hypertrophy, especially if your lower weighted sets are in the "optimum" range...in no universe does lifting heavy make your muscles smaller.

Your last couple sessions have really been on point.

KevinStarke
01-23-2006, 07:41 PM
great benching man thats a strong decline single.

cphafner
01-23-2006, 07:44 PM
workouts are looking good.

Kiaran
01-23-2006, 10:50 PM
Everything in here is looking strong, bro. Really liking those numbers. You've got some strong ****ing legs on that press too!

imageD
01-24-2006, 04:45 AM
great benching man thats a strong decline single.

Kevin, is a decline single representative of your potential single on flat with proper arch and technique?

Coke
01-24-2006, 06:48 AM
Awesome job on the flat and decline bench - nice workout in general.

imageD
01-24-2006, 07:02 PM
thanks again Cocoa, you must be the most encouraging guy on this board!

KevinStarke
01-24-2006, 07:04 PM
Kevin, is a decline single representative of your potential single on flat with proper arch and technique?

No

imageD
01-25-2006, 02:16 PM
I had a horrible back workout today I feel bad just writing about it. The morning workout thing for some reason physiologically just DOESN'T work for me, I don't know why.

Only went up to 185 on BB rows for 10 fairly easy reps, normally I will take it to 250 for the final set. T-bar rows went up to the usual 5plates but only did 5 reps no energy. No intensity. Then just did a seated flex machine row, which sucked, I could have sworn I was about to tear my right bicep at one point (I was doing 1 handed rows). Then just finished up with some preacher curls, with just 25s on each side of the EZ bar which is super light, but I sucked today

Coke
01-26-2006, 05:11 AM
You're bound to get around the morning sessions ok in a bit or just stay go with afternoon efforts, hang tough bro.

imageD
01-29-2006, 06:26 PM
Today I had 6 hours of MCAT class BLEH :soapbox:

Hit the gym after that...

BACK

BB row
135 x 12
185 x 6
225 x 5

T-bar row ala Ronnie
3p x 12
4p x 8
5p x 5
6p x 3 (all three reps were partial, this was too heavy but it was first time doing 6 plates)
immediately into 4p x 12

Deadlift
225 x 5
315 x 5 (sumo)
365 x 1 (sumo)
315 x 3 (conventional)

FLEX 1 arm machine row
130lbs x 10
190lbs x 6

Calves raise on smith machine
135 till it started burning
225 till burn
225 to failure


and without further adu here is back double biceps about 1 hour post-workout.

cphafner
01-29-2006, 06:33 PM
strength is looking good. DBL looks great.

Kiaran
01-29-2006, 09:47 PM
Lookin ****ing solid, bro. Outstanding lifts, rows are insane!

imageD
01-29-2006, 10:25 PM
Lookin ****ing solid, bro. Outstanding lifts, rows are insane!

well, the BB rows I didn't put much effort into becuase I wanted to save it all for the t-bar's which are probably my favorite for the back. But today I forgot to charge my ipod and that hurts my workouts a lot without music

Stumprrp
01-30-2006, 04:07 AM
looking sweet dude what are your stats? tbars are awesome but when ever i put 6 plates on the **** doesnt stick on the wall lol.

imageD
01-30-2006, 05:33 AM
looking sweet dude what are your stats? tbars are awesome but when ever i put 6 plates on the **** doesnt stick on the wall lol.

20
5'10
195ish at the time of that picture, holding tons of water


Anyways a little trick I have learned for t-bar rows is put the bar up against the wall and put a DB on top the bar right snug against the wall. Above 60lbs usually does the trick. :thumbup:

Coke
01-30-2006, 05:43 AM
Great muscularity and detail shown the pic bro, nice size as well...fine back training.

KevinStarke
01-30-2006, 08:20 AM
Awesome back session and lookin great man!

imageD
01-30-2006, 04:00 PM
man today's training sucked hardcore for one main reason: I SHOULDN"T HAVE BEEN THERE!!

I just went in today to do tris and calves, well, last time i training chest was friday, I did some decline close grip bench and immediately I know I was overtraining as I was sore. So then I moved on to move tricep isolation exercises and finished up with some seated calf raises. Man do i feel small and weak :(

Coke
01-31-2006, 06:26 AM
The session had meaning regardless, I think it was good you got in there and experienced what you did...every session counts imo. You've got some mass on you and are off to a very fine start.

imageD
01-31-2006, 10:07 PM
today got some legs in, I was going light, my real leg day is saturdays..

leg press only thing worth mentioning
3pps x 30
5pps x 20
7pps x 12 immediately into 5pps to failure for several sets.

imageD
02-01-2006, 01:40 PM
no workout today (Wed) or tomorrow (thursday) got to let my body recover a little bit. Plus my cals are low b/c im out of cytogainer :disagree:

Gonna hit some animalistic workouts friday chest, saturday legs and sunday back

imageD
02-01-2006, 03:32 PM
This is absolutely my worst pose, back lat spread....pissed im even posting this sad pictuee but oh well

Stumprrp
02-01-2006, 04:01 PM
looks fine to me, mass arms

Coke
02-02-2006, 04:15 AM
No way bro, the pic is good - sometimes we are our own worst critic.

imageD
02-02-2006, 09:55 PM
no workout today, feel like i am getting sick...

my schedule is just killing me. I am taking genetics and physics as well as an MCAT prep course through the princeton review. The MCAT prep meet T @ 7-9:30pm, Th 7-9:30pm and Sunday from 12:30-6pm. We also have full 8 hour practice tests on saturdays. I work on friday nights (6-12) and saturday late night (9pm-3am). Physics class meets at 8am MWF too with genetics right behind this. This is hell

Also forgot to mention i'm taking spanish II, english 300 level, and a jewish life course... :help:

imageD
02-05-2006, 02:34 AM
got my weak little legs in tonight before work

squats atf
135 x 12
185 x 8
245 x 6
275 x5 meh

leg press
3pps x 20
5pps x 15
7pps x 12
8pps x 7 immediately into 5pps for gillions of reps and more dropsets until I deemed I trashed my quads.

Walking lunges with 65 and 75lbs

then did leg extensions 75lbs, 130lbs, and 150lbs dropset 60lbs

finished with hamstring curl 60lbs for 25 reps, 80lbs for 12 reps immediately into 40lbs x10

KevinStarke
02-05-2006, 12:01 PM
Great squats man, pictures reallll dark but from what I can see the legs are lookin good man.

Coke
02-05-2006, 01:25 PM
Quads are looking strong and will become exceptional if you keep working on them...fine leg day man.

Clifford Gillmore
02-06-2006, 05:40 AM
A little dark in the snap, but your quads are looking sizeable!