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Roark
01-03-2006, 06:55 PM
new year, new username, new journal

switching to bulking mode. upping cals 200/week from 2000.

i plan on bulking until april or so and then cutting for summer. i may bulk longer depending on fat gain.

big things in 06

current stats: 6'1, 198lbs, 28 y/o

let it begin...

Roark
01-04-2006, 06:15 AM
Not a very intense workout

Just wanted to test the waters a bit and see where my strength was at post-cut.

1/4/06 - Push

BB Bench: 135 x 8, 185 x 5, 195 x 5, 205 x 5, 215 x 4

Standing Military: 95 x 5, 105 x 5, 115 x 5, 125 x 4

CGB DB(palms in): 70s x 5, 70s x 5, 70s x 5, 70s x 5, 70s x 5

Weight: 199.75

Yeah, not too great. I'm upping cals slowly, so lifts should improve as that continues.

Clifford Gillmore
01-04-2006, 06:39 AM
Still impressive numbers man! A solid workout none the less.

Coke
01-04-2006, 06:47 AM
Wow man - going all new in 2006, lol...you're sure to make swift progress in strength while on the bulking program.

MixmasterNash
01-04-2006, 06:56 AM
LTJ Bukem fan?

Bob
01-04-2006, 07:02 AM
Nice WO Roark..
On your bulking.. are you saying 2200 calories this week and then 2400, then 2600, then 2800, etc? So by april you'll be at 4600 cals per day?

Roark
01-04-2006, 07:07 AM
LTJ Bukem fan?

you got me

Roark
01-04-2006, 07:08 AM
Nice WO Roark..
On your bulking.. are you saying 2200 calories this week and then 2400, then 2600, then 2800, etc? So by april you'll be at 4600 cals per day?

eh, maybe

we'll see how the weight gain goes

want to keep it to 1lb/week or so

Roark
01-06-2006, 05:54 AM
Felt pretty good today

Moved my wakeup time to 0600 from 0630

Cut the leg press a bit short due to some pain in the groin/abdomen area

1/6/06 - Legs

Squats(box): 135 x 8, 185 x 5, 225 x 5, 235 x 5, 245 x 5

SLDL: 135 x 8, 185 x 5, 225 x 5, 245 x 5, 265 x 5

Seated Caf Raises: 45 x 5, 90 x 5, 115 x 5, 125 x 5, 135 x 5

Leg Press: 2pps x 5, 3pps x 5, 4pps x 5

Weight: 198.25

Looks like I'm still cutting @2200 cals/day

Been hitting that number almost dead on too. 2400 next week.

Clifford Gillmore
01-06-2006, 05:57 AM
Good work on the leg presses!

Coke
01-06-2006, 09:46 AM
Nice to be so precise with them cal numbers...moving on real strong with the leg work.

Roark
01-07-2006, 07:06 AM
Thanks for stopping by cocoa & risk :)

Felt good today

Still a bit of pain in the lower abdomen. Think it's just a strain from leg day.

1/7/06 - Pull

BB Rows: 135 x 5, 165 x 5, 175 x 5, 185 x 5, 195 x 5

BB Curls: 95 x 5, 95 x 5, 95 x 5, 95 x 5, 95 x 5

BB Shrugs: 225 x 5, 275 x 5, 275 x 5, 275 x 5, 275 x 5

V-Bar Pulldowns: 165 x 5, 180 x 5, 195 x 5, 195 x 5, 195 x 5

Weight: 198

Cheat day today!

Plan on making a big pot of sauce tonight, stuffing my face, and watching the zab judah fight on showtime.

That's what i call fun. lol

Cals up to 2400 tomorrow

Clifford Gillmore
01-07-2006, 08:20 AM
Gotta love the cheat day :) I took mine today as well, mainly because I slept in and had no shakes made up for work.

Solid workout allround, props on the pull downs!

Coke
01-07-2006, 08:33 AM
Alan dude is on a roll in here, lol...ace pull training overall - :thumbup:

Roark
01-11-2006, 10:59 AM
Thanks for the support fellas

A couple of workouts since the site was down yesterday

1/10/06 - Push

BB Bench: 135 x 8, 185 x 5, 205 x 5, 215 x 5, 225 x 3

DB Shoulder Press: 50s x 5, 60s x 5, 70s x 5, 75s x 5

Dips: BW x 5, +45 x 5, +55 x 5, +65 x 5

Inc Bench DB: 80s x 5, 85s x 5

Not too bad. Still sucking strength-wise.

1/11/06 - Legs/Abs

Box Squats: 135 x 8, 185 x 5, 225 x 5, 245 x 5, 255 x 3, 265 x 3

SLDL: 135 x 5, 185 x 5(quit these because my back was feeling strained, hopefully i'll be okay next week)

Seated Calf Raises: 45 x 5, 90 x 5, 115 x 5, 135 x 5, 135 x 5

Leg Press: 2pps x 5, 3pps x 5, 4pps x 5, 5pps x 5

Kneeling Cable Crunches: 50 x 5, 70 x 5, 90 x 5, 110 x 5, 130 x 5

Cable Side Bends: 90 x 5, 100 x 5, 110 x 5

Weight: 198.5

Felt good. Squat strength is picking up.

Have decided to add some ab work on leg days. Had been doing decline crunches, but I think the cable exercises will allow me to progressively load throughout the bulk.

Still not gaining weight at 2400cals, but feeling like I have more energy in the gym.

Been taking a 1/2 scoop of dextrose before and after workout now that calorie levels allow it.

The strength is coming, I can feel it.

Coke
01-12-2006, 05:00 AM
Nice efforts bro, glad to see the energy levels and strength picking up.

f=ma
01-12-2006, 11:05 AM
i was wondering where your journal went.. i had to hunt for this bastard hah

nice couple of workouts.. squat strength is looking real nice.

Clifford Gillmore
01-13-2006, 04:23 AM
Thats a freakin' solid ass workout! Good stuff.

Roark
01-13-2006, 05:48 AM
good morning gentleman

many thanks for sticking with me in the journal

tim, glad you found your way here again my man!

not too bad of a morning, went pretty quick though

1/13/06 - Pull

Pullups: BW x 5, +5 x 5, +10 x 5, +15 x 5, +20 x 5

Standing Hammer Curls: 40s x 5, 45s x 5, 50s x 5, 55s x 5, 60s x 5

Bent Over DB Raises: 35s x 5, 40s x 5, 40s x 5(need to get used to these)

UH Lat Pulldowns: 180 x 5, 200 x 5, 200 x 5, 200 x 5

Weight: 198.25

quick workout, but was very taxed by the end

been very strict with the diet

i'm staying clean as a whistle on this bulk

even turned down a free fried catfish dinner at work yesterday :burger:

hasta luego mi amigos

Clifford Gillmore
01-13-2006, 05:50 AM
You should be doing chins with those kind of numbers on pulldowns man.

Roark
01-13-2006, 05:58 AM
You should be doing chins with those kind of numbers on pulldowns man.

i agree man

my gym is limited on the pullup bar, chinup bar front though

they only have the side mounted deals on the cable pulley station

only allows for wide grip pullups and shoulder width pullups

Coke
01-13-2006, 06:17 AM
Get outta town dude, don't turn down free food...you'll get the hang of those db bent over laterals. Sweet workout.

Roark
01-14-2006, 05:30 PM
hope all are having a good weekend

here's the morning workout

1/14/06 - Push

BB Bench: 135 x 8, 185 x 5, 205 x 5, 225 x 3, 205 x 5, 185 x 8

Standing Military: 95 x 5, 115 x 5, 135 x 3, 115 x 5, 95 x 8

CGB DB(palms in): 65s x 5, 75s x 5, 85s x 5

OH Tri DB Ex: 85 x 5, 90 x 5

Weight: 198.25

the strength is coming back very slowly

cals up to 2600 next week

f=ma
01-14-2006, 06:31 PM
nice lifting bro

what is your rep scheme now? are you working up for a triple or so on your compound lifts and reps for your assistance exercises?

Roark
01-14-2006, 07:54 PM
to tell you the truth i'm not exactly sure what my rep scheme is yet

i kind of pyramided this morning, which i never do

i think i may go with a warmup and then 2 working sets of 5 and/or 3

Clifford Gillmore
01-14-2006, 09:28 PM
Solid benchin' tex!

Coke
01-15-2006, 11:44 AM
Serious push session, the numbers are clearly rising...you're sure to set new records all across the board soon.

f=ma
01-15-2006, 01:32 PM
alan i was pyramiding in nov/dec and i think it hurt me more than it helped

i recently switched back to way below failure and strength is coming even on my cut.. i know everyone here loves 5x5 but i think its too much for upper/lower. 2 working sets of 6 are working real well for me

Roark
01-16-2006, 06:08 AM
appreciate the input everybody

thanks for the optimism cocoa, i'm working on it!

yeah tim, i agree. i've seen the best results in the past from 2 working sets of 5. that's what i'm going to go with for now.

didn't feel too hot in the gym this morning. could not sleep last night.

feel like i aggravated an old neck injury with the bb shrugs. need to be careful about jerking the weight up too quickly.

lots of steroid dudes in the gym this morning. weird.

1/16/06 - Pull

BB Rows: 135 x 5, 165 x 5, 195 x 5, 195 x 5

BB Curls: 95 x 5, 105 x 5, 105 x 5

BB Shrugs: 225 x 5, 275 x 5, 295 x 8

V-Bar Pulldowns: 135 x 5, 165 x 5, 210 x 5, 210 x 4

Weight: 200

still a bit boated from the cheat day.

cals at 2600 this week. i can already tell my food bill is going to get expensive as the weeks go by.

Coke
01-16-2006, 10:58 AM
You may need to go a little heavier with the shrugs bro, just a thought - ;) ...the pull day looks damn good.

f=ma
01-16-2006, 01:52 PM
very nice my man. keep it up.. cocoa might have something there.. put some plates on the bar!

MM
01-16-2006, 02:57 PM
Strong roaws and curls, man. Numbers are starting to own mine.

Clifford Gillmore
01-17-2006, 06:20 AM
Big work on the back there man, pull downs progressing well!

Roark
01-18-2006, 06:19 AM
Thanks for supporting my efforts bros! always appreciated

Yeah, I do see guys using a lot more on bb shrugs. I just am always trying to forego increasing the weight to retain form. We'll see about it next time. :)

Did aggravate my neck a bit.........doing the cable side bends of all things. hahaha.

Went to the doc on monday and got some relafen for inflammation. Seems to be working well.

Felt strong today. My leg days are definitely gaining some momentum to correspond with my increased food consumption.

1/18/06 - Legs/Abs

Box Squats: 135 x 8, 185 x 5, 225 x 5, 245 x 5, 255 x 5

SLDL: 135 x 8, 185 x 5, 225 x 5, 245 x 5, 265 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 145 x 5

Leg Press: 1pps x 5, 2pps x 5, 4pps x 5, 5pps x 5, 5pps x 5

Kneeling Cable Crunches: 90 x 5, 110 x 5, 130 x 5, 150 x 5

Cable Side Bends: 90 x 5, 110 x 5, 130 x 5

Weight: 199.25

staying strict and consistent with the diet as always

Coke
01-18-2006, 07:33 AM
Gonna try me some cable side bends too one of these days...super leg session. It's great you have your diet on point.

f=ma
01-18-2006, 09:20 AM
very nice my man. your sldls and squats are blowing mine out of the water!

Roark
01-20-2006, 06:01 AM
good morning everyone

progression sessions underway!

1/20/06 - Push

BB Bench: 135 x 8, 185 x 5, 215 x 5, 215 x 5

DB Shoulder Press: 60s x 5, 75s x 5, 75s x 5

Dips: BW x 5, +45 x 5, +65 x 5, +65 x 5

Inc Bench DB: 85s x 5, 85s x 5

Weight: 198.25

Feeling strong getting stonger

So much more satisfying to be making gains as opposed to the slow deterioration that is cutting

Work is killing me right now. Some serious projects in the pipeline. Of course the higher-ups are too involved in their personal exploits to provide any recognition.

One day..............it all pays off my friends

Coke
01-20-2006, 07:09 AM
You're quite the professional with integrity, management is bound to take notice - ;) ...fine push training man.

Roark
01-23-2006, 05:56 AM
good morning gentleman

thanks for the vote of confidence cocoa ;)

down to biz

1/23/06 - Pull

Pullups: BW x 5, +10 x 5, +20 x 5, +20 x 5

Standing Hammer Curls: 45s x 5, 60s x 5, 60s x 5

Bent Over DB Raises: 30s x 5, 45s x 5, 50s x 5

UH Lat Pulldowns: 180 x 5, 210 x 5, 210 x 5

Weight: 199.5

good stuff all around

cals up to 2800 this week

bschatz88
01-23-2006, 06:06 AM
Very nice work with the pullups.

Coke
01-23-2006, 07:02 AM
Fine pull day bro, nice hammers in the mix.

Roark
01-25-2006, 07:08 AM
morning gentleman

pretty good day today

sometimes i think if it wasn't for my meditative morning workouts i may just snap

1/25/06 - Legs/Abs

Squats: 135 x 8, 185 x 5, 225 x 5, 245 x 5, 265 x 3

SLDL: 135 x 8, 185 x 5, 225 x 5, 275 x 5, 275 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 145 x 5, 145 x 5

Leg Press: 2pps x 5, 4pps x 5, 5pps x 5

Kneeling Cable Crunches: 110 x 5, 130 x 5, 150 x 5, 150 x 5

Cable Side Bends: 110 x 5, 130 x 5

Weight: 198.25

weight is staying low, strength is going up though

so no complaints from me

Coke
01-26-2006, 05:01 AM
Strength is indeed flying high throughout, really have got it going on Alan.

f=ma
01-26-2006, 05:50 AM
coming along very nicely man.. keep it up.


what do you think of push/pull/legs so far?

Roark
01-27-2006, 05:58 AM
good morning guys

thanks for stopping through

tim, i'm really liking the new split

i think once cals are high enough i will add a 4th day in per week and alternate between the three w/o each week

here's the efforts from this morning

i could have gotten a few more reps here and there, but am happy with it overall

1/27/06 - Push

BB Bench: 135 x 8, 185 x 5, 220 x 5, 220 x 4

Standing Military: 95 x 5, 135 x 3, 135 x 3

CGB DB(palms in): 85s x 5, 85s x 5

OH Tri DB Ex: 90 x 5, 90 x 5

Weight: 199.5

short and sweet, but a nice workout nonetheless

Coke
01-27-2006, 06:07 AM
Good stuff on the push work, nice and swift job getting it out of the way man.

f=ma
01-27-2006, 07:51 AM
your bench is up 5lbs and weight is looking right on track.. keep it up man

im kinda confused - what would you do on that 4th day per week?

Roark
01-27-2006, 07:55 AM
your bench is up 5lbs and weight is looking right on track.. keep it up man

im kinda confused - what would you do on that 4th day per week?

thanks man

the 4th day would rotate between push/pull/legs

f=ma
01-27-2006, 08:03 AM
oh so you'd have an additional push, pull or leg day every 3 weeks.. i gotcha. im gonna have to honk my own horn and say upper/lower 2x/week is where its at haha

bschatz88
01-27-2006, 08:48 AM
Looks like a really solid workout all around, good job bro.

Roark
01-30-2006, 05:53 AM
good morning all

progressions sessions in effect

1/30/06 - Pull

BB Rows: 135 x 5, 165 x 5, 185 x 5, 205 x 5, 205 x 5

BB Curls: 95 x 5, 110 x 5, 110 x 5

BB Shrugs: 225 x 5, 275 x 5, 295 x 5, 315 x 5

V-Bar Pulldowns: 185 x 5, 210 x 5, 215 x 5

Weight: 200.5

i really pushed it on all lifts this morning

cals are at 3K this week

feeling good!

Coke
01-30-2006, 06:00 AM
You're clearly in effect bro, lol...pull session is fine throughout, nice job.

f=ma
01-31-2006, 10:33 AM
bump

sick workout man. i see youre using the vgrip on the pulldowns.. i like to use that too

lets see 210 next week on rows

Roark
02-01-2006, 06:07 AM
thanks for the support guys

tim - you'll def be seeing 210 next time i row

not too bad this morning, didn't have energy for leg presses at the end

gettign heavier on my sldls and need to make sure i'm lifting properly as to avoid back injury, will do research today

squats feeling worlds better than a few months ago.......and you know i get deep on em :thumbup:

2/1/06 - Legs/Abs

Squats: 135 x 8, 185 x 5, 225 x 5, 245 x 5, 265 x 5

SLDL: 135 x 8, 225 x 5, 275 x 5, 285 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 145 x 5, 155 x 5

Kneeling Cable Crunches: 110 x 8, 130 x 8, 150 x 8

Cable Side Bends: 130 x 8, 130 x 8

Weight: 201.25

weight jumped up this week, too quickly imo

i did cheat at lunch yesterday but thought i had accounted for it in fitday, maybe just need to take a massive dump

will keep cals at 3k next week if weight is still too high on friday

f=ma
02-01-2006, 06:09 AM
damn bro those are some nasty SLDLs. youre blowing right by me on legs

Coke
02-01-2006, 06:21 AM
Nice and thorough leg day dude with some good ab work thrown into the mix.

Roark
02-03-2006, 06:53 AM
Good morning

Eh, i had a real crappy push w/o this morning that's not worth posting

i've been having this pain in my sternum which seems pretty commmon on these boards after searching

but even pushing 135 on the bench was causing discomfort

hopefully this clears itsself up

Coke
02-04-2006, 07:07 AM
I'm finding that to be a very common ordeal at my gym and I've been lucky so far...hope it clears soon and on its own.

Roark
02-07-2006, 09:03 AM
i'm taking the week off to hopefully get rid of this sternum pain

will lower cals to about 2500 to avoid any unwanted fat gain

Coke
02-08-2006, 04:25 AM
Sorry to hear about the sternum ordeal, to layoff and rest is a good idea for now.

f=ma
02-09-2006, 04:27 PM
damn bro i hope the sternum heals up quick.. sometimes i feel discomfort in mine too.. it pops sometimes heh

get better fast

Roark
02-13-2006, 06:07 AM
thanks for the concern fellas

it doesn't feel healed 100%, but i'm going back to the gym anyway

push day on friday will really test it out

still have some pain just doing random daily movements

went light w/ higher volume this morning

2/13/06 - Pull

Pullups: BW x 10, BW x 10

Standing DB Curls: 40s x 10, 40s x 10

Bent Over DB Raises: 25s x 5, 40s x 10, 40s x 10

OH Lat Pulldowns: 180 x 8, 180 x 8

Weight: 199.5

felt pretty good

will probably keep cals at around 3K this week

Coke
02-13-2006, 06:10 AM
No one heals overnight so to speak, great job on getting the session in and resuming things Alan.

Clifford Gillmore
02-13-2006, 06:16 AM
I feel you on the pain during everyday movements, I had a huge problem with my erectors like that until I started strengthening them. Rest up man.

f=ma
02-13-2006, 07:18 AM
way to work through the pain bro.. hopefully that will clear up by friday

Roark
02-17-2006, 05:52 AM
thanks for the support fellas

well, i'm not healed up yet, that's for sure

after consulting google and a couple of friends in the medical field

i'm pretty sure i have costochondritis

it's an inflamation of the cartilage around the sternum common in weighlifters

anywaaaaaaaay

i did a very light push/legs workout this morning

bench produced the most pain so i didn't go past 185

hopefully a couple of weeks of light weight/high volume will allow it to heal

hopefully

Coke
02-17-2006, 05:54 AM
Props for hanging in there my man and doing light work regardless, staying on the move is a good thing.

f=ma
02-17-2006, 06:27 AM
damn thats pretty cruddy alan

can you take an anti-inflammatory for it like aleve or naproxyn? hope it gets better soon

Roark
02-21-2006, 05:56 AM
good morning guys

i feel real out of the loop, but trying to keep some momentum going

been resting and taking ibuprofen for my chest pain

am thinking about postponing bulk until after summer due to losing ground from injuries

light weight, high reps this morning

2/21/06 - Pull

BB Rows: 135 x 10, 155 x 10

BB Curls: 95 x 10, 95 x 8

V-Bar Pulldowns: 180 x 10, 180 x 8

BB Shrugs: 225 x 10, 225 x 10

Weight: 199.5

just trying to get back in the swing

KevinStarke
02-21-2006, 07:20 AM
Nice volume man.

Coke
02-21-2006, 08:28 AM
More time is needed to heal up completely, good deal on picking right up and moving on in spite of being setback.

Roark
02-23-2006, 06:02 AM
thanks for stopping by fellas

kevin, i'll check your journal out here in a few

i think my chest may be healing up

i had no pain when under the bar for squats, which had been a source of pain last week and the week before

i'm going to go atf on squats from now on, no box, no parallel, ATF

felt good this morning

didn't press weights too hard yet, just seeing how everything felt

2/23/06 - Legs/Abs

ATF Squats: 135 x 10, 185 x 10, 225 x 5

SLDL: 135 x 8, 185 x 10, 225 x 10

Seated Calf Raises: 45 x 10, 90 x 8, 135 x 8

Kneeling Cable Crunches: 110 x 8, 130 x 8, 150 x 8

Weight: 199.75

still up in the air as to which way i want to go weight-wise

i'm thinking i'll keep cals at or below 3K for a while and see what happens

Clifford Gillmore
02-23-2006, 08:03 AM
Doing well man! ATF is the only way to go IMO, sure you can move more paralell - but its all about how we look at the end of it.

f=ma
02-23-2006, 12:03 PM
alan nice work bro.. hows that chest feeling

im feeling really up in the air about bulking too about now

Coke
02-24-2006, 05:32 AM
Good plan, the atf only route is probably the best way to go for now for great quads...nice leg & ab workout.

Roark
02-24-2006, 05:58 AM
another session

the chest pain is still here. i went light on bench this morning and still had noticeable pain when done with the set.

hopefully it is tapering off

did some high rep work, which tired me out. i ws going to do incline db's as a fourth exercise but didn't have it in me.

2/24/06 - Push

BB Bench: 135 x 10, 185 x 10, 185 x 10

Standing Military: 95 x 5, 115 x 5, 135 x 3

CGB DB(palms in): 70s x 10, 70s x 10

Weight: 198.5

according to the scale i lost 1.25 lbs since yesterday morning. i will try to hit 3K cals/day next week.

not wanting to bulk, but definitely don't want to lose weight this quickly.

i'm going to buy a pair of 32W jeans this weekend and hope to fit into those by summer.

i've never worn that small a waist, we'll see if it's possible.

f=ma
02-24-2006, 08:22 AM
nice session man. doctor have anything to say about that chest pain?

if youre trying to slim down im sure youll hit that 32 waist.. im gunning for close to the same thing. i need to look good for the ladies

im at a rabid 36" right now lol

Coke
02-24-2006, 09:23 AM
32W jeans are too small imo for you since you have quads and all, a belt is needed though for the shrinking waist - ;) ...nice job done on the bench, the numbers were lighter but kept you on track while mending up - good millies too bro.

Clifford Gillmore
02-25-2006, 04:15 AM
Getting a pair of jeans to fit the quads and glutes is way more important than a waist size. I'm at 32 relaxed fit now, I really need to bring up my quads to 'sit' better in jeans.

Roark
02-27-2006, 05:47 AM
tim - haven't been to the doctot re the chest pain, may if it continues.

didn't buy the jeans this weekend, got caught up doing other things

very quick session this morning. about 25 min was all it took.

added in seated rows. after reading the new wbb article on back, i guess i should have a vertical and horizontal pulling motion.

2/27/06 - Pull

Wide Pullups: BW x 8, BW x 8

Standing Hammer Curls: 45s x 5, 55s x 5, 65s x 5

Bent Over DB Raises: 40s x 8, 45s x 8

Seated Rows: 150 x 8, 180 x 8, 210 x 5

stayed away from the scale. still bloated from this weekend.

Coke
02-27-2006, 05:58 AM
Staying strong throughout Alan, especially with the seated rows which you have not done much of lately.

Roark
03-01-2006, 06:06 AM
thanks cocoa

not too bad this morning, really liking the ATFs

3/1/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 225 x 5, 235 x 3, 245 x 3

SLDL: 185 x 5, 225 x 5, 245 x 5, 265 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 145 x 5

Kneeling Cable Crunches: 120 x 8, 140 x 8, 160 x 8

Weight: 199.75

Cals have been at about 2500/day this week

Coke
03-01-2006, 06:49 AM
Really making good work on them stiffies and atf squats, fine job overall.

f=ma
03-01-2006, 07:24 AM
nice squats and sldl bro

youre about to break 200 again.. looking solid

Roark
03-03-2006, 06:00 AM
thanks for stopping through guys

well, hahaha, i hate to whine about the chest pain, but it's still there

i should go to a doctor, but i just don't feel like hearing them tell me i should stop lifting

anyway

i was happy with my w/o this morning

could have pressed harder on bench, but am being cautious

going to start working in close grip BB bench

sorry to disappoint with lack of progression, but i'm just trying to work through the injury and also lean out at the same time

3/3/06 - Push

BB Bench: 135 x 8, 185 x 5, 205 x 5, 215 x 5, 225 x 3

DB Shoulder Press: 55s x 5, 65s x 5, 75s x 5

Close-Grip Bench BB: 135 x 5, 155 x 5, 175 x 5

Flat Bench DB: 50s x 20

Weight: 199.25

had 2500cals/day on non-w/o days this week and 2800-3000 on w/o days

going to stick with that and see what happens

Coke
03-03-2006, 06:24 AM
Although there is discomfort, you aren't doing too bad at all and handling this whole thing smartly imo - may need to wait another week or so for any pain subsides. Nice effort man.

f=ma
03-03-2006, 04:46 PM
nice work on the bench despite the chest irritation

no disappointment here.. dont risk yourself over the weights

Roark
03-07-2006, 05:57 AM
back in action

felt strong today

3/7/06 - Pull

BB Rows: 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5

BB Curls: 95 x 5, 105 x 5, 115 x 3

V-Bar Pulldowns: 180 x 5, 195 x 5, 210 x 5

BB Shrugs: 225 x 8, 275 x 5, 275 x 5, 275 x 5, 275 x 5

Weight: 201

diet was horrible this weekend, staying on task this week

Coke
03-07-2006, 08:04 AM
Great job on the back and biceps in here...get that diet in check my friend, lol.

f=ma
03-07-2006, 09:19 AM
nice rowing bro

i cheated this weekend too but i did cheat clean so i feel a little better about it except for 2 glasses of wine.. but sometimes you have to be polite to get the trim lol

how do you think shrugs are working out for the traps? i never do trap work and i think its starting to show

Roark
03-08-2006, 06:07 AM
thanks fellas

tim - i guess the bb shrugs are working. i also focus on my traps when doing the bent over db rows. i guess i'd rather do them than not do them.

felt good with squats this morning. i think the increased calories are allowing me to get a little stronger.

3/9/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 225 x 3, 245 x 3, 265 x 3

SLDL: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 275 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 145 x 5, 155 x 5

Kneeling Cable Crunches: 120 x 8, 140 x 8, 160 x 5, 160 x 5, 160 x 5

Weight: 200.75

Cals have been at about 2500-2800/day this week

Coke
03-08-2006, 06:48 AM
If I haven't told you so already, your split is great...the bb rows and bb shrugs go hand in hand imo, the shrugs or anything with the barbell is probably the best. Super leg day man followed by some cable crunches toward the end.

f=ma
03-09-2006, 12:18 PM
nice squatting bro

your strength is definitely increasing

Roark
03-10-2006, 06:00 AM
thanks for stopping through gentleman

yeah, i'm really liking this split cocoa

tomorrow morning i will work out, ushering in the new 4 days/week schedule

chest pain was barely noticeable today. hopefully it is a non-issue going forward.

trying to start moving the weights up on most things.

3/10/06 - Push

BB Bench: 135 x 8, 185 x 5, 205 x 5, 225 x 3, 230 x 3

Standing Military: 95 x 5, 135 x 3, 140 x 3

CGB DB(palms in): 75s x 5, 80s x 5, 85s x 5

Incline DB: 75s x 8, 80s x 7

Weight: 199.75

have been 100% clean on diet this week. also, i'll be working out on my saurday cheat day from now on, so that should help minimize the bloat from my gorging.

Coke
03-11-2006, 06:17 AM
Good news your chest is clearing up my man, whole workout is fine - the close grips with db's look interesting.

Roark
03-11-2006, 06:46 AM
yeach cocoa, definitely glad the chest is clearing up

those cgb w/ dbs, i just have my arms to my sides with my palms facing towards my body and just push straight up

i saw them in some magazine a couple of years ago and really liked them, definitely are a tricep-oriented push motion

well, this starts my 4 days/week schedule. had some residual soreness from push day yesterday, but felt good overall. definitely a different vibe in the gym on saturday mornings than during the week.

3/11/06 - Pull

Wide Pullups: BW x 8, BW x 8, BW x 5

Standing Hammer Curls: 50s x 5, 55s x 5, 60s x 5

Bent Over DB Raises: 40s x 5, 45s x 5, 50s x 5, 50s x 5

Seated Rows: 150 x 5, 180 x 5, 210 x 5, 225 x 5

Standing DB Curls: 40s x 5, 45s x 5, 50s x 5

Weight: 200

today i plan on eating, eating, and eating some more.

working on finding a part-time job as well. wanna get my car paid off by the end of the year. gotta grind baby.

Coke
03-11-2006, 06:55 AM
Good luck finding some part time work and with this new workout schedule, what does it comprise of?? - nice pull day.

Roark
03-14-2006, 06:01 AM
thanks cocoa

it will just be another day in the rotation, currently i'm going legs/push/pull

so now i'll just be fitting in another one of those days per week, e.g. this week it's legs/push/pull/legs

speaking of legs, i've created a second leg workout. actually kinda copied one of your leg combos cocoa

never done hack squats before. never even seen anyone doing them in a gym before. they were okay, had some problems w/ the bar hitting the back of my legs. will stick with them though

3/14/06 - Legs/Abs

BB Hack Squats: 135 x 8, 185 x 5, 205 x 5, 225 x 5

Leg Press: 2pps x 5, 3pps x 5, 4pps x 5, 5pps x 5, 5pps x 5

Calf Extensions(Leg Press): 2pps x 8, 3pps x 8, 3pps x 8

Crunch Bench: 5, +10 x 5, +20 x 5, +30 x 10

Weight: 200.25

Really low on energy today, need to eat more i guess.

f=ma
03-14-2006, 06:50 AM
damn i missed a workout.. sorry about that bro.

oof hack squats are rough.. i cant do hack squats well either.. i cant get the bar around my hams without breaking form pretty badly. back and leg movements are looking strong !

Coke
03-14-2006, 07:03 AM
I've never even tried doing bb hacks, mines are done on the machine...sweet leg work bro.

Roark
03-15-2006, 05:56 AM
thanks fellas

tried to get a little bit heavier in there this morning

pretty happy with the results

the heavy bench and db presses pretty much drained me, so i just went light on the cgb

3/15/06 - Push

BB Bench: 135 x 8, 185 x 5, 225 x 3, 235 x 3, 245 x 2

DB Shoulder Press: 65s x 5, 75s x 5, 80s x 5

Close-Grip Bench BB: 135 x 5, 135 x 10, 135 x 10

Weight: 199.25

Coke
03-15-2006, 06:46 AM
Awesome session man, you are in there when you can flat bench 245lbs imo...super db shouder presses.

f=ma
03-15-2006, 08:21 AM
nice bro those db shoulder presses are getting up there no doubt

Roark
03-17-2006, 06:05 AM
i appreciate the kind words guys

i'm feeling like new ground is going to be broken soon w/ the sessions

added a new exercise - "seated face pulls": using the seated horizontal row cable station, i use the straight lat pulldown bar and do face pulls/rows to hit my delts/traps/upper back. trying to hit my upper back hard since i have been blessed with wide hip bones.

anyway

good things today

3/17/06 - Pull

BB Rows: 135 x 5, 185 x 5, 205 x 5, 225 x 4

BB Curls: 95 x 5, 115 x 3, 115 x 3, 115 x 3

V-Bar Pulldowns: 195 x 5, 210 x 3, 225 x 5

Seated Face Pulls: 75 x 8, 90 x 8, 105 x 8

BB Shrugs: 225 x 5, 275 x 5, 295 x 5, 315 x 5

Weight: 200.5

now that i've cut most of the body fat i wanted, i'm using my strength as more of a barometer than my weight. i would like to maintain as low a weight as possible w/ my strength increasing.

still at about 2500 cals on off days and 3000 cals on w/o days. cheat day on saturday.

Coke
03-17-2006, 06:48 AM
Nice to have been blessed enough to be built for carrying plenty of mass around, lol...good pull day dude.

Roark
03-18-2006, 06:57 AM
thanks cocoa

back in there on saturday morning

3/18/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 225 x 3, 255 x 3, 270 x 2, 225 x 5

SLDL: 135 x 5, 185 x 5, 225 x 5, 255 x 5, 285 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5(cut short due to cramps)

Kneeling Cable Crunches: 120 x 5, 140 x 5, 160 x 5, 180 x 5

Weight: 199.75

feeling stronger w/ everything

Coke
03-18-2006, 07:46 AM
Great early bird leg training man, sweet atf squats, stiffies, and crunches.

Roark
03-21-2006, 06:00 AM
as always, thank for keeping up w/ me in here cocoa

i'm feeling better and better about my efforts

i think i may be a month or two away from some personal bests

felt strong on all lifts this morning

3/21/06 - Push

BB Bench: 135 x 8, 185 x 5, 225 x 5, 225 x 4

Standing Military: 95 x 5, 135 x 3, 145 x 3

CGB DB(palms in): 80s x 5, 85s x 5, 90s x 5

Incline DB: 80s x 5, 90s x 5

no weight today, scale was acting weird

moving cals up to 3000/day this week

we'll see how that works out

Coke
03-21-2006, 06:40 AM
How could I not stop in to say hello and compliment your efforts, it did not take me long to see you are truly ace!!

Roark
03-22-2006, 05:56 AM
a sincere thanks cocoa

stick with me man

i'm on top of the diet and dedication like never before

felt good this morning

surprised how easy the weighted pullups were

3/11/06 - Pull

Wide Pullups: BW x 5, +5 x 5, +10 x 5, +15 x 5

Standing Hammer Curls: 55s x 5, 60s x 5, 60s x 5

Bent Over DB Raises: 45s x 5, 50s x 5, 55s x 5

Seated Rows: 180 x 5, 210 x 5, 225 x 5, 225 x 5

Standing DB Curls: 45s x 5, 50s x 5

Weight: 198.25

not 100% confident in that weight, as the scale in the gym seems to not be calibrated correctly

Coke
03-22-2006, 06:40 AM
Most of these scales are off imo, lol...how sweet it is you being on top of everything...super pull workout as always.

Roark
03-24-2006, 06:18 AM
thanks cocoa!

ughhh, i felt horrible in the gym this morning. it's been a very rough week w/ work and i think that coupled w/ heavy lifting has worn me out a little.

i believe i will go out for lunch today and get some calories in the body.

decided to drop the bb hack squats and have atf squats as the basis of both leg days.

was going to do some calf extensions, but a trainer and a soccer mom were trading recipes over the leg press machine for at elast 20 minutes and i had to get out of there.

went up to 275 w/ the squats even though i felt like hell

3/14/06 - Legs/Abs

ATF Squats: 135 x 8, 225 x 5, 245 x 2, 265 x 2, 275 x 2, 225 x 5

Leg Press: 2pps x 5, 3pps x 5, 4pps x 5, 5pps x 5

Crunch Bench: +10 x 85, +30 x 8, +30 x 8, +30 x 8

hopefully my push workout tomorrow is a little easier

Coke
03-24-2006, 06:45 AM
Awesome job with the atf squats and all...good deal on fine tuning your leg workouts and switching from the hacks.

f=ma
03-27-2006, 11:59 AM
definitely breaking ground on the workouts bro

sorry ive missed the past few sessions.. damn nice work

you should give those ladies the recipe for a knuckle sandwich haha

Roark
03-28-2006, 05:56 AM
tim, great to have you back on the board. hope the vacation was good for you. thanks for the props. i'm working on more calories these days, which helps for sure.

thanks as always cocoa!

actually got a spotter today. he touched the bar on my last working set w/ 240, so i'm only giving myself 2 on that one. he did a good job though.

my tricep strength is laggin, so i'm adding tricep pushdowns to this day.

3/28/06 - Push

BB Bench: 135 x 8, 185 x 5, 225 x 3, 240 x 3, 240 x 2

DB Shoulder Press: 65s x 5, 75s x 5, 85s x 3

Close-Grip Bench BB: 135 x 5, 155 x 5, 175 x 5

Tricep Pushdown: 120 x 5, 140 x 5, 160 x 5, 180 x 5

no weight = scale is still broken at gym

i may have to invest in one of my own

Coke
03-28-2006, 06:02 AM
Having your own scale at home isn't a bad idea, I bought a Tanita around the holidays and it is pretty accurate.

Super push day bro, you'd be making headway bigtime with a regular spotter.

Clifford Gillmore
03-28-2006, 06:35 AM
Superstrong Cokehead, Triceps must be monsters :)

Roark
03-29-2006, 06:02 AM
thanks for stopping through risk, appreciate the props man!

yeah cocoa, i think i'm going to poke aroud today and find a scale. it seems that the tanita is the way to go.

felt good today. a little low back pain. made progress on everything. 225 felt much better on the rows than it did last time.

trying to get about 3200 cals/day this week.

3/29/06 - Pull

BB Rows: 135 x 5, 185 x 5, 205 x 5, 225 x 5

BB Curls: 95 x 5, 115 x 5, 115 x 5

V-Bar Pulldowns: 195 x 5, 225 x 5, 225 x 4

Seated Face Pulls: 90 x 8, 120 x 5, 120 x 5

BB Shrugs: 225 x 8, 275 x 5, 295 x 5, 325 x 8

i'm not sold on the heavy bb shrugs. i've always thought guys were trying to show out by loading the bar up w/ a bunch of weight for such a limited range lift.

but maybe that's what i gotta do to really hit the traps.

Coke
03-29-2006, 07:00 AM
The bb shrugs are the absolute best for traps, imo - U should be alright as long as U do at least feel the movement.

f=ma
03-29-2006, 08:17 AM
damn nice work on the benching and rows... good deal

i feel the same way about shrugs.. once i start getting over 275ish (probably because my traps are weak) i dont get much ROM

Roark
03-31-2006, 06:04 AM
good morning fellas!

man, kids could not see me in the gym this morning. really happy with everything.

squats were tough, but i pushed myself. 265 x 5 ATF is a new pr.

on sldl's, i switched to a mixed grip for the 295 and the bar just flew up off the floor. 295 x 5 is also a new pr, i'm pretty sure.

eating my 3200/day this week.

i ordered a tanita scale that should be here sometime soon. interested to see what my weight is.

lower back kind of hurting after all that action. lol.

3/31/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 5

SLDL: 185 x 5, 225 x 5, 275 x 5, 295 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 145 X 5, 155 X 5

Kneeling Cable Crunches: 120 x 5, 160 x 5, 180 x 8

f=ma
03-31-2006, 06:41 AM
congrats on the PR.. 275x5 next week :thumbup: ride out the PRs!!

Roark
04-01-2006, 06:51 AM
thanks tim

yeah man, i'm gonna keep pushing it. for sure.

felt good this morning, tweaked my old neck/back injury w/ the militaries though. hopefully a little rest and ibuprofen w/ help that.

wanted to push for the 5th rep on my bench sets, but didn't have a spotter. i got scared. haha.

4/1/06 - Push

BB Bench: 135 x 8, 185 x 5, 230 x 4, 230 x 4

Standing Military: 95 x 5, 135 x 5, 135 x 4

CGB DB(palms in): 85s x 5, 95s x 5

Incline DB: 90s x 5, 90s x 5

i'm happy w/ it, slow and steady

f=ma
04-01-2006, 07:30 AM
bench is looking damn solid.. same goes for milis

nice man

Coke
04-01-2006, 08:23 AM
I can't get into the mixed grip for some reason but good for you man, the deads will come along better...sweet pr on those atf squats!! - nice ab training and push day too.

Clifford Gillmore
04-03-2006, 04:40 AM
Good few last sessions, PR's are supersweet!

Roark
04-04-2006, 06:01 AM
thanks fellas, keeping it going in here

felt pretty good this am, little soreness in the upper back but nothing too bad

keeping my intensity up in the gym

4/4/06 - Pull

Wide Pullups: BW x 5, +10 x 5, +15 x 5, +20 x 5

Standing Hammer Curls: 40s x 5, 55s x 5, 65s x 5, 65s x 5

Bent Over DB Raises: 45s x 5, 55s x 5, 60s x 5

Seated Rows: 210 x 5, 225 x 5, 240 x 4

Standing DB Curls: 40s x 10, 40s x 10

scale should be arriving today, so i'll get some bodyweights back in here

wanted to add, i broker out the calipers on sunday, did a 4-site test and got 11.5%

i guess i'm happy with that. probably a little off i'm sure

f=ma
04-04-2006, 06:12 AM
nice... are those seated rows with a cable stack?

Coke
04-04-2006, 06:28 AM
Sweet pull day bro, special props for doing the am thing.

Roark
04-04-2006, 07:08 AM
nice... are those seated rows with a cable stack?

yeah, seated cable rows

f=ma
04-04-2006, 08:28 AM
ive been thinking about switching to those and give bb rows a break for a while

Roark
04-05-2006, 06:15 AM
morning fellas

yeah tim, i like the cable rows. i have 2 pull workouts that i alternate. 1 of them has bb rows and the other has cable rows.

did some lighter weight w/ higher volume this morning. really concentrated on form w/ the squats. and i got ass to m'fn calf on every one of em. concnetrated on speed w/ the leg presses.

4/4/06 - Legs/Abs

ATF Squats: 135 x 8, 185 x 5, 225 x 10, 225 x 8

Leg Press: 2pps x 10, 3pps x 10

Calf Extensions w/ Leg Press: 2pps x 8, 3pps x 8, 4pps x 8

Crunch Bench: +10 x 8, +20 x 8, +30 x 8, +40 x 8

Weight: 196

Okay. I got my new tanita scale in the mail yesterday. I don't know, the thing is ALL OVER THE PLACE. in the same 1-2lb area, but most times i get a different reading every time i step on.

i weighed 1st thing this am, and I got 196 3x in a row. hopefully this thing works decently going forward.

Coke
04-05-2006, 06:22 AM
The same thing happened to me with my scale, but you have to make sure there is a completely flat surface beneath the scale...in other words, carpeting will surely throw it off. I get the same reading in a short time span no matter how many times I jump on it.

Super concentrated work with the squats and leg press speed sets...nice way to finish with calves and abs.

f=ma
04-05-2006, 07:21 AM
nice session bro.. nice change of pace in rep range on squats.. i should probably be doing that

Clifford Gillmore
04-05-2006, 07:27 AM
Core got a great workout there, ace work on the ATF!

Roark
04-07-2006, 06:11 AM
what up fellas

sessions going full force

wanted to go heavy on bench today, but had to adjust my rep range since there was nobody i wanted to ask for a spot. 250 came off the chest very very easily.

4/7/06 - Push

BB Bench: 135 x 8, 185 x 5, 225 x 2, 245 x 2, 250 x 1, 250 x 1, 250 x 1

DB Shoulder Press: 65s x 5, 75s x 3, 85s x 4

Close-Grip Bench BB: 135 x 5, 175 x 5, 175 x 5

Tricep Pushdown: 120 x 5, 160 x 5, 180 x 5, 180 x 5

Weight: 195.6

surprised as hell about my weight. got that number 3x in a row though.

had as many calories this week as i've had in probably 8 months, b/w 3100-3500/day.

going to try to hit 3500-4000 next week.

been eating a lb. of 93/7 ground beef every night this week and it has got my stomach TORE UP. gonna switch to shake-based meals next week i think.

Coke
04-07-2006, 06:32 AM
Why not add in the shakes and keep the ground beef too?? I sometimes like suggesting stuff to my peeps, thankx for putting up with me bro, lol...good session, awesome bench without the spot. Great db shoulder press and tricep work.

Roark
04-08-2006, 07:26 AM
come on cocoa, i can do nothing but learn from a man of your caliber

any suggestions/critique/advice is always welcome

felt good today. actually wore a cut-off tee for the first time to the gym in probably a year. i usually don't like wearing that stuff, but it was saturday and i was feeling cheeky. haha.

new prs on the bb rows & v-bar pulldowns

form was not as tight as i would like it on the bb rows, but still pretty damn good

finished w/ db curls, these are just fun as hell

4/8/06 - Pull

BB Rows: 135 x 5, 185 x 5, 215 x 5, 230 x 5

BB Curls: 95 x 5, 115 x 3, 120 x 4

V-Bar Pulldowns: 195 x 5, 230 x 5, 230 x 4

Seated Face Pulls: 90 x 8, 120 x 8, 120 x 6

BB Shrugs: 225 x 5, 275 x 5, 315 x 5, 315 x 5

DB Curls: 40s x 10, 45s x 5, 50s x 5

Weight: 195.6

feeling great w/ everything. still kind of debating where to take the diet. going to dig into an article on carb cycling i found linked on here.

right now it's my cheat day, so i'm going to make a sausage & cheese omelette and a pan of cinnamon rolls. yeah buddy.

f=ma
04-08-2006, 03:35 PM
looking strong bro

congrats on row & pdown PRs

keep it up man

Coke
04-08-2006, 05:49 PM
You'll be good to go with the diet plan as it takes form...great job with the back work, stepping up more and more.

Clifford Gillmore
04-08-2006, 11:44 PM
Excellent session man, big numbers all round!

Roark
04-11-2006, 06:10 AM
thanks for the support my friends

another day, another session

making advances

felt pretty good, a little abdominal strain or something. doubt very seriously it's anything too worrisome.

also. let me clarify something. on my SLDLs, my legs are not 100% straight. as i am not flexible i have a slight bend in the knee. just FYI.

4/11/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 275 x 2

SLDL: 185 x 5, 225 x 3, 275 x 3, 305 x 3, 305 x 3

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 155 x 5, 155 x 5

Kneeling Cable Crunches: 120 x 8, 160 x 8, 180 x 8

Weight: 198.2

happy with it

ate 3K calories yesterday, going to stick around that range for the week as i am going on a little trip on thursday

will think more about diet going forward next week

f=ma
04-11-2006, 08:05 AM
very nice, 300+ on SLDL

where are you going on the trip?

Coke
04-11-2006, 10:42 AM
The slight bend of the knee is what really hit those hams up anyways, fine work there man...good leg day.

Roark
04-13-2006, 05:12 AM
what's up guys?

just wanted to update

i didn't mention it on saturday, but i tweaked my shoulder a little bit doing the face pulls. i was trying to do an exercise to hit my rear delts, but i think these are not favorable to my shoulder.

it's still bothering me, so i'm going to let it rest for the week and get back to it on monday. don't want to jeopardize anything and it's a good rest point for me anyway i believe.

heading down to atlanta to visit my longtime best friend today.

food, drinks, & fun. good times.

Clifford Gillmore
04-13-2006, 05:28 AM
Have you/did you ice? Everytime I tweak my shoulders I like to so some really really light reps of any exercise that hits which ever head is killing it, ie lat raises for side delts.

f=ma
04-13-2006, 08:20 PM
have fun in atl

icing the shoulder is probably a good idea

Roark
04-18-2006, 05:43 AM
what's up guys?

well, trying to get back in the swing

the ATL trip involved lots of drinking & eating. and then i continued eating like crap until yesterday.

kind of feel out of the loop as far as the workouts go

this morning was rough

still have very noticeable pain in my shoulder

going to stick w/ the ibuprofen and hope it goes away

4/18/06 - Push

BB Bench: 135 x 8, 185 x 5, 230 x 3, 235 x 3

Standing Military: 95 x 10, 95 x 10

CGB DB(palms in): 75s x 10, 75s x 8

Weight: 199.6

yeah, pretty frickin horrible

still a little bloated from my weekend festivities

i don't drink much at all anymore & i enjoy it less and less each time i do

f=ma
04-18-2006, 07:54 AM
i feel the same way about boozing man. its lost all of its luster to me

chest and shoulder work is looking real solid considering the tweaked shoulder.

Clifford Gillmore
04-18-2006, 08:02 AM
I'm in the same boat as boozing, I had my first beer in 6 months the other day while cleaning. As appealing as it was, the desire to get trashed is simply not there.

Ace Benching man!

Coke
04-18-2006, 08:31 AM
Drinking is cool once in a while but after that all it means to me is dehydration, lol...knew you would have a ball in ATL, that city rocks from what I've heard and one of these days I'm gonna go there. The deal with the shoulder is not so cool, nice way to get moving with the effort bro.

Roark
04-21-2006, 06:06 AM
thanks for the support fellas

you know i appreciate it!

okay, starting to feel back to normal in there. didn't press myself too hard today.

decided to only workout 3 days this week to let my shoulder rest a bit more. been taking copious amounts of ibuprofen.

got a crazy cramp in my abs doing the crunches. damn that hurt.

on my squats, i really concentrated on something i read in here that maki wrote: mkae sure your hips go back first, not your knees going forward. i think i did a good job of it.

here we go

4/21/06 - Legs/Abs

ATF Squats: 135 x 8, 185 x 5, 225 x 5, 245 x 3, 265 x 3

Leg Press: 2pps x 10, 4pps x 10

Calf Extensions w/ Leg Press: 3pps x 10, 3pps x 10

Crunch Bench: +10 x 10, +20 x 10(cramps)

Weight: 196

my diet this week was good, but i kept my calories low to offset last weekend.

cheat tomorrow and then back to about 3500/day next week.

Coke
04-21-2006, 08:57 AM
got a crazy cramp in my abs doing the crunches. damn that hurt.

No kidding, that happened to me not too long ago and it was killer...super job on those atf squats Alan.

Roark
04-22-2006, 07:01 AM
saturday sessions are always nice

felt good this morning, but decided to go light to help out my shoulder

had too much caffeine and was pacing and muttering in the gym more than usual. lol.

4/22/06 - Pull

Wide Pullups: BW x 10, BW x 8

Standing Hammer Curls: 40s x 5, 60s x 10, 60s x 5

Bent Over DB Raises: 45s x 10, 45s x 10

Seated Rows: 180 x 10, 210 x 7

Standing DB Curls: 40s x 10, 40s x 8

Weight: 196.4

i was in there less than 30 min, but kept the intensity at a high level at all times. of course!

have a good weekend

Roark
04-22-2006, 08:20 AM
here's a pic i took today

a little blurry cause my hand was shaking

Coke
04-22-2006, 08:25 AM
Nice pull workout especially with having done it within a half hour...props on the pic, coming along fine bro.

Roark
04-25-2006, 05:57 AM
thanks for coming through cocoa

starting to get back in the groove. shoulder pain is much less than last week.

mad i didn't get 5 x 2 on the bench, but kind of chickened out there w/ no spot

4/25/06 - Push

BB Bench: 135 x 8, 185 x 5, 225 x 5, 225 x 4

DB Shoulder Press: 60s x 5, 75s x 5, 75s x 5

Close-Grip Bench BB: 135 x 3, 155 x 3, 175 x 3, 195 x 3

Single-Arm Tricep Cable Ex: 60 x 5, 80 x 5, 40 x 10

Weight: 197.4

trying to do a bit of carb cycling. we'll see how this goes.

Coke
04-25-2006, 06:09 AM
The carb cycling should work very good for the energy flow...Chest & tricep session is on point man.

KevinStarke
04-25-2006, 07:24 AM
Strong push session man, gotta love close grip bench!

Clifford Gillmore
04-25-2006, 09:53 AM
Strong CG mang!

Roark
04-26-2006, 06:16 AM
alright, we got a few heads in on the sessions. thanks for the support fellas.

um, today was just okay. the 225 x 10 sapped me. weird, seeing as i had 300+ grams of carbs yesterday.

just tried to stay in there, didn't push too much.

4/26/06 - Legs/Abs

ATF Squats: 135 x 8, 185 x 5, 225 x 10, 225 x 5

SLDL: 185 x 5, 225 x 5, 275 x 5, 275 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 8, 135 x 8

Kneeling Cable Crunches: 120 x 10, 140 x 10, 160 x 10

Weight: 196.2

was def surprised by the scale this morning. i'm still not 100% confident in the weights it gives me, but i'm just using the first reading every morning right after waking up.

work sucks. having to explain to some engineers in korea that you screwed up their design is not fun. nope.

Coke
04-26-2006, 06:21 AM
Any communication gap sucks and that can be from anyone, hang tight. Fine effort for the legs, nice crunches too.

KevinStarke
04-26-2006, 09:29 AM
great leg work man, awesome ATFs and SLDLs

Roark
04-28-2006, 05:12 AM
thanks for stopping through guys

just an update

my f'n shoulder is back to aching like hell

hopefully i'll be able to work out tomorrow

f=ma
05-01-2006, 02:14 PM
damn man sorry to hear about the shoulder... ice that bastard down

looking lean in the pic.. hopefully the shoulder will pull together. is it the rotator or what?

Roark
05-01-2006, 04:32 PM
what's up man

yeah, the shoulder is giving me troubles

i think it's the supraspinatus tendon. it's a recurring injury.

i am taking off a week and should be back in the gym on wednesday.

i'm going to just go light, hopefully

f=ma
05-01-2006, 04:47 PM
word.. any chance of a permanant heal or what? what aggrivates it?

Roark
05-03-2006, 11:21 AM
what's up guys

finally went to the doctor today

they told me it was bursitis, gave me some anti-inflammatories and vicodin(nice) and advised me to not work out for another 2 weeks

anyway, i'm already in full depression mode from no lifting

i'm going to rest and start back on monday

unless i want a cortisone shot, this will probably continue to plague me to varying degrees going forward

Coke
05-03-2006, 11:41 AM
Most guys who complain stop immediately and sing praises to the shot, may as well get one too...you'll be alright bro, my own father had it and out of the blue one day the bursitis went away.

f=ma
05-03-2006, 01:36 PM
sorry to hear that man, maybe the shot is the way to go

i know all about the no-lifting blues

Roark
05-04-2006, 05:42 AM
what's up guys

from what i've heard, cortisone shots should be used as a last resort because they weaken the tendons and may cause premanent scar tissue

i'm feeling pretty positive that i'll be back in on monday

just scared to see about my strength loss

Coke
05-04-2006, 05:55 AM
Unless you hit legs again in the meantime, I'd sit back and relax - You deserve it bro, things will be cool - ;)

Roark
05-08-2006, 05:44 AM
well, back in the gym

shoulder is still bothering me some. i had some pain during the bench press this morning.

we'll just see how it acts the rest of the day.

tried to take it easy this morning.

just glad to be back in there.

5/8/06 - Push

BB Bench: 135 x 8, 185 x 10, 185 x 10

Standing Military: 95 x 10, 95 x 10

CGB DB(palms in): 70s x 10, 70s x 10

not too great, but it's a start

started my new part-time job this weekend working event security.

it's okay i guess, but i'm feeling pretty zombiefied this morning after working 15 hours on friday and all day yesterday

gotta get ahead though. on the grind.

Clifford Gillmore
05-08-2006, 05:55 AM
Awesome dedication man. Inspiring!

Coke
05-08-2006, 05:59 AM
just glad to be back in there

Happy to see U back in there, especially for the problem area...stay on the move my man, even if U have to go light.

Roark
05-09-2006, 06:06 AM
thanks for coming through and showing support guys!

no noticeable shoulder pain upon waking this morning, did have soem throughout the day yesterday. hopefully the meds i'm on are kicking in to reduce the inflammation.

took it easy today, just trying to get back into it

5/9/06 - Legs/Abs

ATF Squats: 135 x 10, 185 x 5, 225 x 5, 225 x 5

SLDL: 135 x 5, 185 x 5, 225 x 5, 275 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 8, 135 x 8

Kneeling Cable Crunches: 120 x 10, 140 x 10, 160 x 10

Weight: 197.4

felt weak in there. hopefully it's just temporary.

Coke
05-09-2006, 10:04 AM
The numbers are holding steady for you imo Alan, those are some good crunches and leg work.

Roark
05-12-2006, 05:53 AM
whew. energy was way down in the gym.

went light and upped reps

5/12/06 - Pull

BB Rows: 135 x 8, 185 x 10, 185 x 8

BB Curls: 95 x 8, 95 x 8

V-Bar Pulldowns: 180 x 8, 180 x 8

BB Shrugs: 225 x 10, 225 x 10

DB Curls: 40s x 10, 40s x 10

Weight: 193.8<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<

man, that's the lowest i've seen my weight in many many years

diet was good this week but cals and carbs were especially low

it's good i guess, next week is going to be hectic on my diet due to a business trip that will not allow me to eat like i should

part-time job is kicking in, have to work a concert tonight and an all-day event tomorrow starting at 7am. ouch.

Coke
05-12-2006, 06:02 AM
Part time work means more funds in the pocket, lol...good to see you staying on track no matter what.

f=ma
05-12-2006, 09:51 AM
strength is real good man

are you trying to cut more or just havent had time? strong bb rows, very nice

Roark
05-12-2006, 10:01 AM
thanks man

i haven't really been trying to cut, just keep cals in check.

my diet is going to be pretty crap for the next week. i'm going to be out of town for a few days as well as having to meet a few people out for dinner next week locally.

after that though, i plan on cutting for the remainder of may & june. kind of corny, but i'll be seeing my older brother for the first time in a couple of years over July 4th and want to be in good form.

i think my next cut could take me down to about 185. crazy.

f=ma
05-12-2006, 10:10 AM
you'll be pretty shredded at 185ish man

sounds like a good plan to me

Roark
05-15-2006, 05:48 AM
what's up guys

this morning was real short. shoulder was feeling a little sore & fatigued.

the db shoulder presses were a challenge, so i kept those light and just finished up with a little tricep pushdown

first time doing inclines in a long while, 195 felt pretty heavy

5/15/06 - Push

Incline BB Bench: 135 x 8, 155 x 5, 175 x 5, 195 x 5

DB Shoulder Press: 60s x 5, 65s x 5, 70s x 5

Tricep Cable Pushdown: 120 x 8, 140 x 8, 160 x 8

Weight: 196.2

ehhh, nothing too great, just trying to maintain somewhat

Coke
05-15-2006, 07:05 AM
Nice way to resume those incline presses, they will be climbing up here soon…fine and basic push day bro.

f=ma
05-17-2006, 12:47 PM
nice work bro, doing incline bench and db presses in the same sessions is rough business

glad the shoulder is back in the saddle.. and youre still 195ish.. very nice

-TIM-
05-17-2006, 04:00 PM
Strong inclines Roark. Looking good.

Roark
05-19-2006, 10:33 AM
guess who's back?

took a business trip up to philly this week. diet has been way off, but was expected.

saw tool play wed night in a sweet venue in west philly. had GREAT seats. the band was awesome, as was to be expected.

anwyay, back at it

TIM, thanks for stopping through. i appreciate it.

thanks as always to my regular crew!

um, just an easy one this am. 245 felt better than i expected.

back was a little tight during SLDLS, didn't press it too much

shoulder, yep, still hurting. i know you guys are tired of hearing it. hahaha.

5/19/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5

SLDL: 185 x 5, 225 x 5, 275 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 145 x 5, 145 x 5

Kneeling Cable Crunches: 140 x 8, 160 x 8, 180 x 8

glad to get back in after the trip

Coke
05-20-2006, 07:16 AM
Whole effort is looking sweet, smooth atf squats and stiffies.

f=ma
05-22-2006, 10:08 AM
nice! any highlights from the tool set list? there are a few tracks on the new album that are sweet.. i like rosetta stoned the best, personally

sldls are looking damn strong.. what kinda grip are you using? mixed/overhand?

Roark
05-23-2006, 05:53 AM
morning guys

yeah tim, the show was great, my favorite song was "jambi" from the new album. they opened with "rosetta stoned". that was my 9th tool show and it ranks up there with the best.

also, mixed grip on teh sldl's now. just started that recently.

well, I AM OFFICIALLY CUTTING AGAIN

yeah, gotta do it. i'll get strong again this fall, right now i'm going to get lean. going with a max cal of 2800 this week and will drop it 200 each week until maybe 2400 or 2200 and see where i'm at. still got a little paunch that i want gone.

now, the test is if my ego can handle the light weight i'll be pushing in the gym.

here's the morning session. high rep styles.

5/23/06 - Pull

Wide Pullups: BW x 8, BW x 8

Standing Hammer Curls: 45s x 10, 45s x 10

Bent Over DB Raises: 40s x 10, 40s x 10

Seated Rows: 180 x 10, 180 x 10

Standing DB Curls: 40s x 5, 45s x 5, 50s x 5

Weight: 197.8

my strength is definitely off after the lack of workouts from the shoulder injury.

to that point, the shoulder is still aching. trying to forget about it.

thinking about the cortisone shot, but it seems like 80% of the people i talk to about it say they are bad. we'll see. may be my only choice.

Coke
05-23-2006, 06:40 AM
I'm not an expert by any means but based on what I've heard over the years the shots are the only way to go, take that chance when the time comes...I know you're after that summer look, go for it man - gonna be looking great.

f=ma
05-23-2006, 06:47 AM
i feel you on the cutting

i guess its not that bad. i guess heh

good looking pull day.. add some weight to those chins!

f=ma
05-23-2006, 06:49 AM
i lied i hate it, i want greasy red meat lol :(

Roark
05-25-2006, 05:59 AM
what's up gentleman?

went to the doctor about my shoulder again. she said due to the localized nature pf the pain, she doesn't think a cortisone shot would be good. she gave me some anti-inflammatories(relafen) and signed me up for phsyical therapy.

whatever, i think i'm going to just stick with it and see if it clears up. i don't think physical therapy will do anything fro me but cost me multiple co-pays.

ANYWAY

tried something new, started a leg routine built around machines. i like it & i feel like i hit them real good this morning. never done hack sleds before, kind fo unsure about where to put my feet to cause the least amount of stress on the knee.

here ya go

5/25/06 - Legs/Abs

Sled Hack Squats: 1pps x 8, 2pps x 5, 3pps x 5, 3pps x 5

Power Squat Machine, Front Squat: 1pps x 5, 2pps x 5, 3pps x 5, 4pps x 5

Crunch Bench: 5, +10 x 8, +20 x 8, +30 x 8

Leg Press/Speed Sets: 2pps x 10, 3pps x 10, 4pps x 10

Calf Ex on Leg Press: 2pps x 10, 3pps x 10, 4pps x 10

Weight: 194.8

Diet has been in check all week. May not cut cals as drastically if weight loss keeps on this pace.

Coke
05-25-2006, 06:13 AM
The doc should be the very one to know the way to go on it Alan, glad to see it being handled that way and wish you the best...on another note, I'm liking the whole leg routine with the new stuff!!

f=ma
05-25-2006, 12:13 PM
nice looking leg day alan

i like to place my feet as far forward as possible on the leg sleds

personally its hard to find a leg sled thats comfortable, imo..

Roark
05-30-2006, 10:42 AM
what's up guys?

i did a push workout this morning, but it was so lame it doesn't deserve to be posted

rehabbing shoulder still. have switched to using the mouse w/ my left hand which i hope may provide relief. i'm leaning towards thinking that my problems may stem from a RSI(repetitive strain injury) from spending so much time doing design work on the computer for the past 10 years. yeah.

anyway, this morning sucked. proof that eating below maintenance while not working out is a deadly combo.

hoefully things will improve going forward

Coke
05-31-2006, 06:42 AM
You've got a great attitude Alan, surely things will be the way U want them to...bet U are mending slowly, stay cool.

f=ma
05-31-2006, 10:46 AM
sup alan

keep on perservering bro you'll pull through.. there arent really bad workouts in hindsight, just progression!

Roark
06-01-2006, 06:09 AM
i really appreciate the encouragement fellows, was feeling down about the whole shoulder deal

good news is that i have had almost 0 pain since i switched the mouse to the left hand. sounds corny yeah, but it really has made a huge difference.

kinda bit your style here tim and went for a 5 x 5 workout. squat rack was taken when i came in so i had to do sldls first. took em kind of light to save gas for the squats.

real happy w/ the session today

6/1/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5

SLDL: 135 x 8, 185 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5

Kneeling Cable Crunches: 140 x 5, 160 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5

Weight: 193.8

diet has been on 100% this week. cals are at 2600/day max.

Coke
06-01-2006, 06:16 AM
Damn dude, super 5 x 5 day unlike no other - :thumbup:

f=ma
06-01-2006, 07:04 AM
damn fine workout bro!

im starting to love 5x5... on another note, if im on the computer too long without my shoulder being on the right level with the keyboard it starts to hurt too, dunno if thats related

Roark
06-02-2006, 05:57 AM
thanks for coming through again fellas. always nice to see!

yeah man, i'm liking the 5 x 5. since i'm cutting, i'll only be going 3 days a week, so i think the increased volume will benefit me.

took it light on shrugs as they have been known to bother my shoulder

here it is

6/2/06 - Pull

BB Rows: 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5

BB Curls: 95 x 5, 95 x 5, 95 x 5, 95 x 5, 95 x 5

V-Bar Pulldowns: 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5

BB Shrugs: 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5

DB Curls: 40s x 5, 40s x 5, 40s x 5, 40s x 5, 40s x 5

Weight: 193.6

diet has been 100% all week. going to hit the cheat day hard tomorrow. supposed to be hitting a rib joint w/ on old college buddy for lunch. oh yayer!

f=ma
06-02-2006, 10:47 AM
big volume with the 5x5 alan

very nice, i bet youre worked lol

MM
06-02-2006, 07:43 PM
Lotsa work there broseph.

Coke
06-03-2006, 06:35 AM
Can't refrain from hitting up a rib shack...doing lighter shrugs is the way to go for now, good way to keep'em in bro.

Roark
06-06-2006, 06:04 AM
what's up fellas?

back at it

pretty happy with the workout, still trying this 5 x 5 biz. pretty challenging. i gave out on the db shoulder presses. a little bit too much volume. should have lowered the weight.

got a nice pump out of the whole deal, arms felt like they were going to pop by the end of the workout.

here she is:

6/6/06 - Push

Incline BB Bench: 135 x 8, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5

CGB w/ DBs: 70s x 5, 70s x 5, 70s x 5, 70s x 5, 70s x 5

DB Shoulder Press: 65s x 5, 65s x 5, gave out

Tricep Cable Pushdown: 160 x 5, 160 x 5, 160 x 5, 160 x 5, 160 x 5

Weight: 194.7

diet is on point. 2400/day this week. surprised my weight is already this low so early in the week. may be <193 by friday.

on other fronts, yesterday I FINALLY got that big raise i've been waiting 1.5 years for. made me happy no doubt. just means extra into my savings & investments. building son, building.

Coke
06-06-2006, 07:09 AM
Congrats on finally getting that well earned raise you've worked hard for!!...pushing some nice numbers, pump it up.

f=ma
06-06-2006, 09:08 AM
very solid workout. doing inc bench and db presses is rough

was it more money or a better position at work or what? probably a combination of both

Roark
06-08-2006, 06:13 AM
thanks guys! it was definitely a great start to my week.

yeah tim, it involved a raise & title change. new business cards and errrything. haha.

workout was good today

i tell you what though, those hack squats are really really hard for me. damn.

6/8/06 - Legs/Abs

Sled Hack Squats: 1pps x 8, 3pps x 5, 3pps x 5, 3pps x 5, 3pps x 5, 3pps x 5

Power Squat Machine, Front Squat: 1pps x 5, 3pps x 5, 4pps x 5, 4pps x 5, 4pps x 5, 4pps x 5, 4pps x 5

Crunch Bench: +10 x 5, +30 x 5, +30 x 5, +30 x 5, +30 x 5, +30 x 5

Calf Ex on Leg Press: 4pps x 5, 4pps x 5, 4pps x 5, 4pps x 5, 4pps x 5

Weight: 194.4

been 100% with the diet, although weight loss has stalled somewhat this week.

Clifford Gillmore
06-08-2006, 07:48 AM
Good work with the hack squats! I'm going to have to give them a try sometime.

Coke
06-08-2006, 07:53 AM
Great squats Alan, every damn thing in there looks very good.

Roark
06-09-2006, 06:12 AM
thanks for the props guys. those hacks are no joke.

was happy with the morning session. i think the weights were all spot on as they allowed me to keep "perfect" form throughout each exercise.

here you go

6/9/06 - Pull

Wide Pullups: BW x 5, BW x 5, BW x 5, BW x 5, BW x 5

Standing Hammer Curls: 45s x 5, 45s x 5, 45s x 5, 45s x 5, 45s x 5

Bent Over DB Raises: 40s x 5, 40s x 5, 40s x 5, 40s x 5, 40s x 5

Seated Rows: 195 x 5, 195 x 5, 195 x 5, 195 x 5, 195 x 5

Standing DB Curls: 40s x 5, 40s x 5, 40s x 5, 40s x 5, 40s x 5

Weight: 192.8

well i got below 193. that's the lightest i've been in many many years. diet was 100% this week, cheat day tomorrow.

working concerts tonight & tomorrow night, so the weekend will be busy.

be well!

Coke
06-10-2006, 07:24 AM
Hacks are a great movement, glad to see you take'em on and also concern yourself with good form throughout.

Roark
06-13-2006, 06:05 AM
thanks for stopping through cocoa.

i'm just trying to push through this cut w/ as little strength loss as possible

it seems to me that i'm always bitching about an injury in here, but i was forced to cut it short this morning due to a pretty acute reoccurence of pain in my sternum

probably been a couple of months or more since i've had to deal with that.

anyway, not too great, 225 didn't feel too bad considering the cut and all.

6/13/06 - Push

BB Bench: 135 x 8, 185 x 5, 195 x 5, 205 x 5, 215 x 3, 225 x 3

Standing Military: 115 x 5, 115 x 5, 115 x 5, 115 x 5, 115 x 5

Seated DB French Press: 85 x 5, 85 x 5

Weight: 194.2

Cals are at 2200/day this week. Should be able to get to around 191 by friday

Coke
06-13-2006, 06:24 AM
It's inevitable that strength will drop during cuts but I bet you're achieving the look you want though...pics?? - :D

Roark
06-15-2006, 06:23 AM
thanks cocoa!

well, i was very surprised by my weight this morning so i decided to up the weights a bit to make sure my CNS wasn't getting too used to mediocrity.

happy with the effort. intensity was high. got ass to the calf on the squats. mos def.

6/15/06 - Legs/Abs

ATF Squats: 135 x 5, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 255 x 2, 265 x 2

SLDL: 185 x 5, 225 x 3, 245 x 3, 265 x 3, 285 x 3, 305 x 3

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 3, 145 x 3, 155 x 3, 160 x 3

Kneeling Cable Crunches: 130 x 8, 150 x 8, 170 x 8, 190 x 8

Weight: 190.6

weight has dropped big this week. but that's the plan.

will post pics, but not until at least 185.

Coke
06-15-2006, 08:30 AM
Keeping it high stakes no matter what, them are good numbers to be squatting with especially atf...ace stiffies too.

Roark
06-16-2006, 06:12 AM
i appreciate the suuport cocoa, things are getting crucial in here

i'm going to have to believe the scale which read 189.2 this morning. wow. i think i may kind of refeed today, not exactly cheat, but go hit the japanese place for lunch. chicken, rice, & veggies.

although, i gotta say, i'm maintaining a good deal of my strength so far, so that is good.

from my experience, when cutting, i think alot of the strength is lost more to lack of energy than actually losing the ability to move the weight.

anyway, this morning was rough. i thought i was going to pass out a few times. for real. kept it going though.

continued my theme this week of 3-rep sets. not too bad considering the situation.

6/16/06 - Pull

BB Rows: 135 x 8, 185 x 3, 195 x 3, 205 x 3, 215 x 3, 225 x 3

BB Curls: 95 x 3, 105 x 3, 115 x 3(yeah, that sucked)

V-Bar Pullups: BW x 5, BW x 5, BW x 5, BW x 5, BW x 5

BB Shrugs: 225 x 3, 275 x 3, 285 x 3, 295 x 3, 305 x 3, 315 x 5

Weight: 189.2

not sure how i'm going to go about eating today, don't think i should stay at the 2200 cals since my weight is so low. then again, i'm attending a wedding tomorrwo night, so i may be tossing back a few drinks. we'll see.

Coke
06-16-2006, 06:23 AM
from my experience, when cutting, i think alot of the strength is lost more to lack of energy than actually losing the ability to move the weight.

You said it all right there Alan, carbs are energy and so are fats - so when you lack those it gets real difficult to do damn near anything at all...hanging tough with it bro. I'm liking the low rep scheme. Eat, drink and be merrier than any mf up in there at the wedding/reception dude.

Roark
06-21-2006, 06:50 AM
good morning cocoa.

the wedding was lots of fun. kinda jacked my diet up for the weekend though.

worked a concert until late last night but managed to get in the gym.

did my db shoulder presses standing, definitely harder.

was rushed for time, as i am currently late for work. was out of there in <30 min.

6/21/06 - Push

Incline BB Bench: 135 x 8, 185 x 3, 195 x 3, 205 x 3, 205 x 3, 205 x 3

CGB Barbell: 135 x 10, 135 x 10

Standing DB Shoulder Press: 50s x 8, 50s x 8

Weight: 190.0

considering that i weighed 190 this morning, i guess the weekend didn't screw me up to bad.

cals are at <2000 this week. rough stuff.

Coke
06-21-2006, 10:01 AM
I know you be working and all but I bet it must be real nice having tons of concert cuties checkin you out - ;)

Nice and swift day in the gym with the push workout.

Roark
06-23-2006, 06:10 AM
hahaha, that's funny cocoa. yeah, maybe i have caught an eye or two here and there. i just get a kick out of seeing all these hot women w/ goofy dudes. must be that money.

tried to go a little heavy on the squats this morning. body wasn't really having it. maybe that has something to do with me only having 85g of carbs yesterday.

took it light on sldls and concentrated on pulling w/ my hamstrings and not my back.

trying to maintain through this cut. trying.

6/23/06 - Legs/Abs

ATF Squats: 135 x 8, 185 x 5, 225 x 2, 245 x 2, 265 x 2, 285 x 1

SLDL: 185 x 10, 225 x 10

Seated Calf Raises: 45 x 5, 90 x 5, 135 x 8, 135 x 8

Kneeling Cable Crunches: 130 x 8, 150 x 8, 170 x 8, 190 x 8

Weight: 189.4

diet has been good this week. still cutting today, so should be lighter tomorrow am.

Coke
06-23-2006, 06:49 AM
Low carbs will do it everytime but looks like you're holding on strong though...where are you heading weightwise??

f=ma
06-23-2006, 10:31 AM
hey alan very nice work on the diet.. shows you have much more dedication than i

sorry i missed the past few workouts.. looking real strong inhere

Roark
06-24-2006, 06:53 AM
good morning guys

glad to see you back around tim. hope that your health is improving. yeah, been keeping the diet in check. gives me something to focus on i guess.

cocoa, i'm not exactly sure where i'm heading weight-wise. my body is still holding fat in my love handles & lower abdomen. i wan to see this cut through. so as of now, i'm not sure how low i'll have to go to get where i want. as long as i can maintain my strength at somewhat of an acceptable level, i'm going to keep cutting the fat.

basically, these days i'm more interested in looking like a '90s roy jones than an 80's arnold. not that i have the genetics to do either.

6/24/06 - Pull

Wide Pullups: BW x 5, BW x 5, BW x 5, BW x 5, BW x 5

Standing Hammer Curls: 45s x 5, 50s x 5, 55s x 5

Bent Over DB Raises: 40s x 5, 45s x 5, 50s x 5

Seated Rows: 195 x 5, 210 x 8

Standing DB Curls: 40s x 5, 45s x 10

Weight: 189.0

that's a new low on the weight. feeling good about it. this week's cut was really hard though. i almost felt sick last night because i was hurting for calories. couldn't do much but lay on the couch.

but it's all good, today is cheat day & i'm eating some chocolate doughnuts as i type this. hahaha.

Coke
06-25-2006, 08:52 AM
With your approach any further fat you want to go will surely be gone, the last few pounds are always the hardest.
You seem pretty confident about maintaining your numbers well no matter what...carry on Alan, it's your world!!

Roark
06-27-2006, 05:48 AM
thanks for the positive words cocoa

i think i reached the point today where my ego & my cut collide. i'm not even going to post my workout, but let's just say i was lucky to push 225 off my chest twice.

ah ****, i think i may have to end the cut this week. i was feeling good about losing the weight, but i can't just let everything slide. i'm as strong(or weak) now as i was about 2 or 3 years ago at 215lbs or so, i weighed in at 189.4 this morning. so i've done a pretty good body recomp.

i'm on vacation next week, so i am going to have to do some soul searching and figure out what my plan is going to be when i come back.

my genetics suck, goddamn love handles.

Coke
06-27-2006, 06:12 AM
This upcoming vacation is excellent for reassessing everything including these bb plans...nice effort just the same.

Roark
06-28-2006, 05:49 AM
thanks for coming through cocoa

yeah, yesterday was a rough one, got back in there today. keep pushing.

6/28/06 - Legs/Abs

ATF Squats: 135 x 8, 185 x 20

SLDL: 185 x 5, 225 x 10, 225 x 10

Seated Calf Raises: 45 x 5, 90 x 10, 90 x 10

Kneeling Cable Crunches: 150 x 10, 170 x 10, 190 x 10

Weight: 189.0

have decided to end the cut and take a week off dieting. sat down with the carb cycling article from t-nation and am planning on implementing that once i get back.

here's a pic from yesterday atthe end of my cut. as you can see, still holding bf in my lower abs and love handles.

Coke
06-28-2006, 05:53 AM
Have clearly gotten leaner - that little bit in the abs you are talking about ain't nothing, lol...nice high rep workout.

MM
06-28-2006, 04:02 PM
Arms showing very nice thickness there; I'd say chest and traps need some work (and I'm hardly one to talk in those areas!). Workouts looking good.

Roark
06-29-2006, 05:55 AM
thanks for the input guys :thumbup:

yeah mike, i hear ya man. i used to love doing dumbbell flys and such but dropped em off the list. may look at some more direct chest work w/ the new plan. sadly though, i think my tits only have so much growth potential in them.

also, did some heavy trap work today. well, heavy for me. hahaha.

6/29/06 - Pull

BB Rows: 135 x 10, 185 x 10

BB Curls: 95 x 8, 95 x 8

V-Bar Pullups: BW x 8, BW x 8

BB Shrugs: 225 x 8, 275 x 5, 295 x 8, 295 x 8

DB Curls: 45s x 8, 50s x 5

Weight: 191.6

put a little weight back on eating japanese for lunch and burritos for dinner.

one more workout tomorrow before i head for the beach.

ready to bring some strength back into my life after the vacation

Roark
06-30-2006, 06:17 AM
just wanted to hop in and bang a session out before i hit the road

did this in about 25 mins

6/30/06 - Push

Incline BB Bench: 135 x 8, 185 x 5, 195 x 5, 205 x 3

Standing DB Shoulder Press: 50s x 5, 50s x 5

CGB Barbell: 135 x 5, 155 x 5

DB Flys: 50s x 8, 50s x 8

Rope Pushdowns w/ pause: 100 x 8, 100 x 5, 80 x 8

Cable Flys: 50ps x 8, 60ps x 8

Weight: 192.0

heading to the beach today, so that means no lifting & nop diet for a week

i'm coming back w/ a vengeance

believe it

happy holidays to all

Coke
06-30-2006, 07:52 AM
Friday evening at the beach is super...good back-to-back efforts to wind down this phase. Take it up man!!

Roark
07-08-2006, 07:03 AM
wat's up cocoa?

back from vacation. did some serious eating & drinking but ready to get back in the mix.

did a full body this morning just to wake myself up.

going to a carb cycling diet next week & see how that goes.

excited to move forward with this.

Coke
07-08-2006, 07:26 AM
Sounds like you've got a plan outlined, that is sweet - looking forward to seeing you broadened the horizons - ;)

f=ma
08-04-2006, 11:26 AM
buzzump