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tigo
01-14-2006, 09:11 PM
:whazzup:

OK i wanted to start a new journal for the new semester and stuff
last semester was mostly experimentation, figuring out lifts and how my body would respond to cutting... my old journal is somewhere in the back

so far i'm planning on cutting again this semester during the initial 12 weeks and the closing it all with a UD2.0 or Velocity Diet


this journal is for my goal of bench pressing 315 by the time i'm 21 years old (10\15\2007) and my all around goal of my big 3 being over 1000 by that date as well

my current BP is hopefully still around the 215-220 zone,

my routine for the next 12-13 weeks
i've decided against the S&H 2.0 for now, i just need to get my strength back so i'm going to do low rep cycles

for my reference:

reps - %1rm
1- 100%
2- 95%
3- 90%
4- 88%
5- 86%
6- 83%
7- 80%
8- 78%
9- 76%
10- 75%
11- 72%
12- 70%
15- 68%


Week 1: 8x3
Week 2: 8x3
Week 3: 6x4
Week 4: 5x5
Week 5: 4x6
Week 6: 3x7

Upper #1
Flat BP
Arnold or Shoulder Presses
Close Grip Lat Pulldowns
Weighted Dips

Lower#1
Squats
SLDL
Leg Press
Power Clean

Upper #2
Close Grip BP
DB Shoulder Pess
Incline DB Press
Incline Lever Row

Lower #2
Deadlift
ATF Squat
Barbell Shrugs
Decline Situps
Oblique Leans

SUNDAY: UPPER1
MONDAY:LOWER1
TUESDAY:REST
WEDNESDAY:UPPER2
THURSDAY: LOWER2
FRIDAY:HIIT\jog or REST depending on how my body is
SATURDAY: REST

FIRST real workout will be posted tomorrow night when i get back to my university and the gym that i have missed this passed month

Sidior
01-14-2006, 09:21 PM
looks like a great split....should be interesting to follow

Clifford Gillmore
01-14-2006, 09:24 PM
Good luck big guy! I'd like to break 1200 by the time I'm 21 as well.

tigo
01-15-2006, 08:25 PM
trial of Upper #1

ok today i endured a 7 hour car ride on 3 hours of sleep with a sh!t diet. so accordingly, my workout blew

Flat BP: i was doing this with 45 seconds of rest between each set. it was hella hard
135 x 10 x 1
145 x 10 x 1
135 x 5 x 1

Arnolds: again, really hard
22.5 x 10 x 3

Close Grip Lat Pull: finally something iuse to be able to do
110 x 10 x 3

BW Dips:
10 x 2

not that bad.. but i really hope muscle memory kicks in soon :d

Coke
01-16-2006, 05:40 AM
You'll be in gear here in just a bit with this new plan man, best of luck with it.

tigo
01-16-2006, 06:30 PM
got my BF%.. its around 20%.. so i gained 2% during my winter break
not too bad i guess

well it seems that my lower body hasn't weakened that much.. but today has hella hard. squats, SLDL, Leg Press and Power Cleans

ATF Back Squat: found a working weight. woot
135 x 10 x 1
165 x 8 x 3

Still Leg Dead Lift: i hope im doing these right, i feel my lower back being worked. when i fix my camera i'll get my friend to record and show y'all experts haha :idea:
135 x 10 x 1
155 x 8 x 2 (switching grip each time)

Leg Press: yeesh always hated these and still do. Think I'm going to stick with 100 as a working weight for next week
80 x 10 x 1
100 x 8 x 1
120 x 8 x 1

Power Cleans in rack: really tired at the end of the workout for these. might switch them with something else
95 x 8 x 3

my body isnt use to so many high rep sets haha :newbie:
tomorrow, my entire body is going to hurt

Coke
01-17-2006, 05:44 AM
U ought to be feelin it now, lol...great job on increasing the reps and finding some working weights on those moves.

Clifford Gillmore
01-17-2006, 05:55 AM
Routine looks solid, even though you are just testing the waters.

tigo
01-18-2006, 07:55 PM
umm it was ok, but i need to move shoulder presses earlier in the workout because after CGBP and Incline DB Press i can't really work it at all

Close Grip BP: mm its feeeels GOod
95 x 10 x 1
115 x 8 x 1
135 x 8 x 2 will start with this next week

T-Bar Rows: didn't know what weight to start with
45 x 10 x 1
65 x 8 x 1
85 x 8 x 2 working weight for next week

Incline DB Press: mmm good except the seat was digging into my crotch.. will find a better bench with an adjustable seat next time
50s x 8 x 3

Sitting Shoulder Presses: arms were burnt out..
65 x 8,5 x 1


:clap:
so yea needs a little tweaking but overall good times

imageD
01-18-2006, 08:00 PM
good work

tigo
01-19-2006, 07:19 PM
not too bad.. figured out some more stuff. im going take out front squats and just do another ATF squat session.. front squats are so awkward to do..

Deadlift: forgot how to do it for 2 sets and 1 set my partner forogt to tell me he took weight off
135 x 10 x 1
155 x 8 x 1
135 x 8 x 1
155 x 8 x 1

ATF Back Squats: only did 2 sets because trying to figure out how todo front squats took a lot of stamina... also does anyone else feel that ATF squats are easier to do that parallel?
135 x 10 x 1
165 x 8 x 2

Upright Rows: because i don't like shrugs hahaha maybe i'll try the machine next week
55 x 8 x 1
70 x 8 x 1
100 x 8 x 1 (this one iwas jumping a little though so i'm gonna do sets of 80 next week)

all in all good informative workout..
did a set of obliques too but had to rush off to a meeting

Coke
01-20-2006, 05:00 AM
Nice couple of workouts, taking care of #2 trial business...if the atf squats are easier, more power to you bro - :thumbup:

Pup
01-20-2006, 09:54 AM
Nice work homeslice...the ATFs aren't necessarily easier, but certainly more comfortable, bit more "pop" out of the bottom.

KevinStarke
01-20-2006, 10:04 AM
Nice workouts man, good luck on your goal man I know you'll hit it.

HILL
01-20-2006, 10:23 AM
Looking good man keep up the good work. it takes a bit to get used to do heavy low sets again as im finding out this week

bschatz88
01-20-2006, 11:27 AM
Looks like the trial runs have been going slow but steady bro. But it seems that you've got a great split and I definately plan on following your progress. As for the ATFs I definately find them more comfortable than parallel. All the way down, all the way up, feels good.
Keep up the good lifting man :)

tigo
01-22-2006, 04:19 PM
CoCoa Pup KevinStarke HILL bschatz88

thanks guys yeah doing atf makes me feel like i can get a better liftoff... i'm hoping that the reason i'm struggling with higher reps is cuz im not as use to it but eh, we'll see . BTW pup youre the only other person now that i've heard use homeslice besides me and one of my friends hahaha :thumbup:


today was alright.. sets of 8 ares still killing me

Flat BB BenchPress: i figured out why my bench is struggling.. its because my arms are getting really fatigued. think my triceps kind of died while iwas away from the gym.. .so i'm going to focus a little more on my triceps over the next few weeks and see if it improves my bench
135 x 10 x 1
145 x 8 x 2
155 x 8 x 1

Arnold Presses: getting better... will move to 35s next week because i did this set without failure at all
30s x 8 x 3

BW- 20 Dips: yeah this exercise made me realize how weak my triceps had gotten.. i was doing BW + 15 in december and now i'm BW-20
10 x 3 (barely made it on last set)

Close Grip Lat Pulls: backs getting stronger :D will be at 120 starting next week
110 x 8 x 1
120 x 8 x 2

somewhat embarassing gym story:
i was filling out my shaker with water to mix it with, then as i took it out, this group of 5 college co-eds came through the door :hump:.. i couldn't help but gawk and wasn't paying attention so i forgot to cap my shaker and started shaking... ON Whey and dextrose everywhere. it looked like i had some std and that i creamed the ground cuz i was using berry flavor whey :eek: :omg: :cry: damn distracting hot girls.

daily insight:
this is one of the reasons i love lifting now.. being able to figure out and be more intimate about how my body\muscles work and compensate each other... a year ago, if my bench was stalling i wouldn't have known what to do, thinking it was just my pecs that were weak. now i know better : :read:

SW
01-22-2006, 04:30 PM
Some good effort and I like your routine. Working on your tris sounds like a great way to improve your bench. I suggest skull crushers and weighted dips :)

KevinStarke
01-22-2006, 04:40 PM
Solid workout man, triceps are key with benching. Close grips and skulls for the win.

tigo
01-22-2006, 09:22 PM
Nick & Kevin: thanks for the advice guys, yea i was thinking about skulls and more CGBP.. because i could definitely feel my arms giving out before my pecs

in other news.. i went to a performance today (lion dancing) and they fed me afterwards so i got a fat dish of fried rice (1100+calories).. so i consider today a cheat day. It'll be good for tomorrow's SLDL and Squats :evillaugh :evillaugh although i'm going to be bloated as hell from all the carbs

HILL
01-23-2006, 03:06 AM
CGBP is definatly the way to go and dips. My close grip bench actually surpassed my bench this week its not a usual thing just one of those days plus i did them towards the end of my workout and their was a group of *******s trying to be clever on another bench so my ego boomed and i had to show them up. how sad am i lol

Coke
01-23-2006, 10:27 AM
The close grips will do much to help with your regular bench...like the way you're approaching the efforts, doing fine.

SW
01-23-2006, 10:38 AM
Close grip is teh tri murderer.

debussy
01-23-2006, 12:54 PM
Alb, good workouts. If you want to get to that 315 sooner... you'll want to be hitting your triceps twice a week. Also, when I stopped concentrating on my bench and started blasting my back... my bench magically went up. Anyway, good luck with the goals.

Pup
01-23-2006, 02:12 PM
nice work...cgbp is teh izzle

tigo
01-23-2006, 11:07 PM
HILL CoCoa Nick debussy Pup

thanks for the support guys, yeah i'm looking forward to my workout on wednesday.. work those CGBP haha i actaully think its catching up to my bench just because my triceps are the limiting factors

today: only got 4 hours of sleep.. insomnia is coming back but im fighting it hard

ATF Squats: knew i wouldnt have enough stamina for sets of 8 so i did a 5x5.. it feels alot better so i might just make my lower body workouts 5x5.. will try for higher weights thursday
135 x 5 x 1
155 x 5 x 1
165 x 5 x 1
175 x 5 x 1
185 x 5 x 1

Stiff Leg DeadLift:5x5 again.. sets of 8 are teh suck, my back was tweaking before
135 x 5 x 1
155 x 5 x 1
165 x 5 x 1
175 x 5 x 1
185 x 5 x 1 PR woo

Seated Leg Press: stiff will change this to 5x5 again
80 x 10 x 1
100 x 10 x 1
120 x 10 x 1

skipped Power cleans cuz i had no time.. will do them thursday

all in all a pretty good workout considering sleep. can't wait to do more low rep sets!

lion dancing is really fun.. i'll try to get up some pics for you guys

lilmase1153
01-23-2006, 11:23 PM
Damn when all is said and done your gonna have some deadly ass lockout strength..

Good luck on your goals and way to hit them weights

Coke
01-24-2006, 07:06 AM
Awesome job on the stiffies after the tweaked back and minimal sleep...good atf squats and seated leg presses too.

tigo
01-25-2006, 06:56 PM
lilmase and CoCoa: thanks guys, i'm still pretty newb i would say at the squats and deads though.. form sometimes sways, so im trying to go lower reps with those.. thanks for the comments though

finally figured out how to order this workout so that i would not be too fatigued to do shoulder exercises

Weight: 209.2 lb

Close Grip Bench Press: feels good my arms are gonna be dead tomorrow.. next week will shift to 95 warmup and 135 for 3 sets.. maybe 145
95 x 10
115 x 8
135 x 8\8

DB Shoulder Presses:these are harder than arnolds, but using the same weight.. almost to failure
30s x 8\8\8

Incline T-Bar Rows: think i might have miscalculated the weight last week. not sure. ohwell
45 x 10
85 x 8\8
95 x 8

Incline DB Press:arms were tired as hell but almost got through to the last set but failed
50s x 8\8\6

mmm it feeels good
time to shower, eat and go to a san diego state bball game woot! :clap: :clap:

lilmase1153
01-25-2006, 10:54 PM
SOlid session man, I find arnolds much much harer for me. I mean I could use 30lbs more on just an overhead but as soon as I start adding the twist boom theres goes my strength

tigo
01-26-2006, 05:31 PM
mase: seriously man.. who would have thought that a little twist in a movement makes it so much different

todays workout was good.. i felt pretty nauseous afterwards though

ATF Squats: moved up a little again.. its all slowly coming back
135 x 5 (warmup)
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5

Deadlift: woot 5x5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Power Cleans: moved up 20 lb.. did a 5x5, will see how this feels when i wake up haha
115 x 5\5\5\5
125 x 5

Decline Situps: gah its been so long since i've done abwork
10 x 2

Oblique Leans: will move to heavier dumbell next week
16 x 10\10

but yea i felt so sick after this workout.. maybe its all becuase its alot of heavy compound movements in one... but eh ALL GOOD


now its off to go lion dancing woo

Pup
01-26-2006, 05:34 PM
excellent stuff...the 5x5 is gonna help things significantly

galileo
01-26-2006, 05:35 PM
I always enjoyed 5x5, but watch your volume.

SW
01-26-2006, 06:52 PM
Making a solid comeback with your strength man. I don't know what lion dancing is, but you seem to enjoy it.

Coke
01-27-2006, 05:32 AM
Moving on strong with it all and being on the rise is not such a bad deal man - ;)...nice past couple of efforts.

tigo
01-30-2006, 01:27 AM
Pup xian Nick CoCoa

thanks guys for all the comments, helps me stick with this :D

ok so today i decided that i was going to screw the 6x4 for my bench because i missed lifting heavy.. so my bench will be pyramid again :)

Flat BP: woo pyramids rock
135 x 10
155 x 5
165 x 4
175 x 3
185 x 2
195 x 1

Arnold Presses: Moving along to sets of 6.. yes. i am never going to go high rep again unless im bulking.. or for endurance reasons
30s x 10
35s x 6\6\6

CloseGrip Lat Pulldowns: lifting heavier
130 x 6\6\6

BW Dips: will add weights next week
BW x 10\10

good workout.. my diet went to hell today.. its lunar new year.. so my cousin came with her husband and took me to Cheesecake factory.. they have no nutritional info.. its really good, but huge portions.. im pretty sure i didnt go too above the 2300 calorie mark though.. all i had was a turkey pot pie.. 3 cups of milk and the meatloaf sandwich with fries from the restaraunt. :)

so good...............

Clifford Gillmore
01-30-2006, 04:25 AM
BW x 10 on dips at 210 is impressive as hell man! Ace work on the bench too!

tigo
01-30-2006, 07:46 PM
Risk: Thanks man! i'd been waiting to be able to do that again.. next week i'm ogin for 6x3 with 10 lb weight

good workout today.. moved up in both squat and sldl

ATF Squat: think i can go higher... this wasnt TOO bad..
135 x 5 (warmup)
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5

SLDL: wheee.. my grips improving.. it still sucks but its improving
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5 PR

Leg Press: short sets own
80 x 6
120 x 6
140 x 6

DB Shrugs: think i might just work traps once a week directly.. cuz shrugs blow (at least with dbs) i could barely hang on to the 65s.. will try barbell next week. if not, then it'll be once a week
60s x 6
65s x 6

wheee good workout.. time to chow

on another note, my thermocin and ETS came today buahaha

Coke
01-31-2006, 04:48 AM
Solid back-to-back sessions man, nice work with the 5 x 5 squats and stiffies.

KevinStarke
01-31-2006, 05:11 AM
Congrats on the PR! Solid lifting.

tigo
02-01-2006, 11:49 PM
Cocoa and Kevin: thanks guys i'm really loving the low reps.. more PRs to come hopefully :)

today: started taking ETS and thermocin.. good stuff felt really energized

weight: 207.6

Close Grip BP: moved up again. will probably move up another 10 lb for next week
95 x 10
135 x 6
145 x 6\6\6

DB Shoulder Press: moved up again with dbs cuz of lower reps.. i need to work on the form
30s x 6
35s x 6\6\6

Incline T-bar Row: good stuff
45 x 10
95 x 6\6\6

Incline DB Press my grip sucks :(
55s x 6 x 3

over all a good workout.. tomorrow wil lbe lots of fun :)


BTW this is lion dancing

http://www.concordkungfu.com/assets/4Lion.jpg

tigo
02-02-2006, 03:27 AM
and also apparently im unable to fall asleep tonight.
tomorrow will still be fun
but it will be sucky fun.

Coke
02-02-2006, 05:34 AM
Another fine training day under your belt dude, awesome the way things have been going.

tigo
02-02-2006, 05:44 PM
thanks CoCoa... im hoping this fine workouts keep up.. my dl seems to keep going up :scratch:

today was pretty sh!tty overall
not that much of the workout but the day in general
4 hours of sleep
late to work

all that crap. ohwell on with the workout

ATF Squat: felt real easy. dunno why either, usually lack of sleep kills me.. did some random pullups while resting on the rack. didnt even know i could do them
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5

SLDL: i went into these feeling good because of the squats. there was a personal trainer and a client next to me doing the same thing. when i was done i overheard the trainer saying that i was apparently using too much hip and shoulder.. so that kind of took me down on how i was feeling.. but i'm gonna work on it.. maybe post a vid up here of next weeks
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5
at the end of this i starting doing some grip work... on the last rep of the last 2 sets i would hold onto the bb for as long as i could.

Very Declined Situps: this thing was so fricking steep. like the slope on this : 7
10 x 2

no powercleans because doing the gripwork kinda worked them out and i need them this weekend for Lion Dancing. same with obliques

and i figured out what usually caused my insomnia: emptyy stomach. so i bought a

fat tub of cottage cheese to chow on before bed :D

Pup
02-02-2006, 07:52 PM
Workout isn't bad at all...what in the blue hell is Lion Dancing?

tigo
02-02-2006, 10:40 PM
since no one seems to know:

Lion Dancing
not to be confused with dragon dancing

The Chinese Lion Dance goes back some one thousand years. The first record of the performance of an early form of the Lion Dance dates to the early Ch’in and Han Dynasties (Third Century B.C.)

The lion is traditionally regarded as a guardian creature in Chinese culture. It expresses joy and happiness. From the fourth day to the fifteenth of the New Year, lion dance groups would tour from village to village in traditional China.

http://surgery-graphics.med.umich.edu/~matt/archives/images/LionSmack.jpg

lucky lion dancers (http://www.youtube.com/?v=cltK1CNaTeM)
this ones my group.. bad quality

tigo
02-05-2006, 10:03 PM
felt pretty weak today... rotator cuff acting up from all the lifting i was doing this weekend.. diet kinda sucked cuz of no access to food but i still kept it under 2400 cal a day

lion dancing is hard ass work.

weight: 207

today's workout:

Flat BP: damn shoulder..
135 x 6 (warmup)
155 x 5
165 x 4
175 x 3
185 x 2
195 x 1

Arnold Presses: man shoulder affects everything
30s x 6\6\6

Close Grip Lat Pulldowns: wernt too hard but for some reason my abs are still sore from thurs...
130 x 6\6\6

Weighted Dips: yay i can do weighted again wooo
BW + 15 x 6\6\6

not too bad a workout.. diet will be spotless this week for sure.. til saturday cuz theres a big party hahah i will set aside 400-500 calories for beer :D

KevinStarke
02-05-2006, 10:07 PM
Solid benching man.

clvmike19
02-05-2006, 10:29 PM
What happened to your shoulder?

tigo
02-06-2006, 08:05 PM
Kevin: thanks man.. the cgbp has been working just like you said!!
clvmike: well i was lion dancing all weekend so i think i just worked it a little too hard.. feels a lot better today, probably due to a full nights sleep and ETS :P

todays workout :

SLDL: not bad at all.. went up another 10 lb in my 5x5
135 x 5 (warmup)
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5 pr!

ATF Squat: man i felt like a pansy.. the guy before me was doing 5 pps.... :whiner:
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Leg Press: woo moved up in weight agian
80 x 6
120 x 6
140 x 6\6 PR!

pretty good workout considering in the morning i felt like i had a hangover.. even though i didnt drink or anythign last night

still trying to decide whether to do squat or DL first on lower days though

Coke
02-07-2006, 05:21 AM
The atf squats were cool bro...nice way to move up continually with your leg presses and stiffies.

tigo
02-07-2006, 07:46 PM
thanks bro i hope it keeps up :D

in other news.. today i had a taco bell quesadilla. who knew it had 550 calories.. i was thinking more like 300 ish. and my friends made me eat out.
gah

today will be my cheat.

clvmike19
02-08-2006, 05:56 AM
Taco Bell is the great Satan, but sometimes it cant be avoided.

tigo
02-08-2006, 06:54 PM
clvmike:seriously man those damn satanic cheap burritos yelll my name

hmm alright today.. did REAL cgbp.. elbows in instead of ouT.. and it was hella hard.

CGBP: hardddddddddd
95 x 8
115 x 6\6
135 x 6\6

Incline T Bar Row not bad..
45 x 8
95 x 6\6\6

DB Shoulder Press: took alot out of me
35s x 6\6\6\6

skipped incline db press today cuz icouldn't even lift the 35s up ... guess CGBP really kills you

i'm going to do them tomorrow, and next week change the order i do this stuff in.. maybe before ido db presses.

all in all a good w\o

next friday will be carb depletion.. along with saturday as much as i can

San Diego State VS Air Force tonight!! can't wait!!

clvmike19
02-08-2006, 08:44 PM
CGBP is pretty good for helping with teh tris and adding to your regular bench (well it was for me, I could be completely wrong). But yeah...thatll burn out the tris.

GO AZTECS! (I think thats it) They gave Ohio State a good game a year or two ago (football).

tigo
02-09-2006, 03:09 AM
haha thanks man we won!!! 1st in Mountain West conference right now!! WOOO!!!!

on another note i keep forgetting to take my thermocin in the afternoon :(

and BIG PARTY ON SATURDAY NIGHT!!! must partition all carbs for beer. :D

tigo
02-09-2006, 03:24 PM
today was an ehh workout.. my shoulder is acting up again so i didnt do any power cleans.. and my abs for some reason are still dead from LAST thursday's WO.. so it was pretty short, but i got in the lifts with more priority..

ATF Squats: wheee feeling good
135 x 5 (warmup)
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5

Deadlift felt good.. these didn't bug my shoulder at all.. i trieddoing what i overheard i was doing wrong and it feels better haha .. less hip more back.. my grip was loose though.. sweaty hands. perhaps i should invest in chalk or gloves.
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

Powercleans: tried and failed.. damn rotator cuff
115 x 5...

Preacher Curls whee biceps again
55 x 6\6\6

not bad at all though.. i think i'm just going to do abs bi monthly

Coke
02-10-2006, 04:59 AM
Super job on tweaking your form with the deads, fine workout dude.

tigo
02-13-2006, 08:44 PM
thanks abunch for the encouragement CoCoa :)

moved workouts this week back a day cuz i was really hung over yesterday haha

today was pretty good.. felt dead but as soon as i started benching it all came back.. 1:20 rests between sets

Flat BB Bench Press: yay back in the 200s :D
135 x 8
155 x 5
165 x 4
175 x 3
185 x 2
205 x 1

Arnold Presses: will be doing 40s next week woo!
35s x 6\6\6\6

CloseGrip Lat Pulls: hehehehe moving up again next week
130 x 6\6\6\6

Dips: moved onto 20 lb db
BW + 20 x 6\6\6


on a side note a few newbs came in today looking for a "serious" workout wearing jeans and boots. they were doing biceps the entire time (swinging the db up with their backs) and talking about how gatorade helps build muscle. -_- times like these im very glad i found WBB.


good workout today though im feeling very good about it. and a nice pump in my triceps that i havn't felt in a while :D

KevinStarke
02-13-2006, 08:46 PM
Nice workout man congrats on breaking through 200 on the bench.

Coke
02-14-2006, 04:57 AM
Great way to stay on track after partying this past weekend...nice session.

tigo
02-14-2006, 04:03 PM
Kevin and CoCoa: thanks guys yeah it feels real good to be doing above 200 again.. not so many more parties though.. apparently i went around to a few japanese girls saying i really like you and do you ahve a boyfriend in japanese... over and over.
hahahahahah

lower back is feeling weird\strained after sldls.. but a nice long pounding shower should help that

it was good today though i moved up weightagain

ATF Squats: didnt feel hard at all
135 x 5 warmup
155 x 5
175 x 5
195 x 5
205 x 5
215 x 5

SLDL: moved up!
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5 (PR)

Leg Press: this is where i started feeling the strain on my back.. sitting with my legs up
80 x 6
120 x 6
140 x 6\6

Preacher Curls: apparently my arms have gotten stronger through indirect bicep work
50 x 6
55 x 6\6

good workout except for the strain.. .looking forward to a day of rest though :D

Pup
02-14-2006, 05:52 PM
Awesome squats bro...if its light then its time to crank it up.

Coke
02-15-2006, 04:15 AM
You deserve a break today after putting down such good leg work...you pimp now too with all them inquiries.

tigo
02-16-2006, 08:28 PM
felt like sh!t this morning... so instead of my usualy turkey jerky i ate a sub sandwich :D along with aspirin, which fixed me right up.

today was good though

CGBP: whee did a working set.. will move to 145 next WO
95 x 4 (warmup)
135 x 6\6\6\6

Incline T-bar Rows: rips me up
45 x 8 (warmup)
90 x 6\6\6\6

DB Shoulder Presses: again another move up whee
35s x 6\6
40s x 6\6

Fly Machine: needed something to work chest but not triceps cuz mine were shot.. apparently youre supposed to do them with flexed biceps which i didn't know.. so it was hard. then my friend told me so i tried to change but i was already too drained. should be able to do more weight next time.
130 x 6
140 x 6
150 x 6

good workout tonight except i'm ravenously hungry.. like REALLY.. guess its time for a real cheat night :D

KevinStarke
02-16-2006, 09:03 PM
Awesome squats and closegrips man. Cheatings fun go for it!

Coke
02-17-2006, 05:19 AM
One or two cheat meals coming up, lol...go for it bro - the session does indeeed look good.

BigOldDad
02-17-2006, 06:03 AM
Hey Albanator - Looking over your w/o we are similiar in the weights we are working with. How long have you been lifting? What height and weight are you? I am just curious. Great job!! Keep up the good work Bud!!

tigo
02-17-2006, 06:28 PM
ok guys i tweaked my lower back a little again. same spot as october but its not nearly as bad as last time.. i think i'm going to invest in a belt or something for my lower back cuz its always the same spot thats strained.

i also broke my shaker bottle today

ATF Squats:
135 x 5 (warmup)
155 x 5
175 x 5
195 x 5
215 x 5
225 x 5

Deadlifts: I TWEAKED MY BACK :mad: but i should be fine with a few days rest
135 x 5
155 x 5
175 x 5
195 x 5
225 x 3 (felt a SMALL pop on 3rd rep so i stopped)

meh.. hope it gets better quick

KevinStarke
02-17-2006, 06:32 PM
I know all too well about tweakin the old back. Ice it, rest, and after a few days do some light recovery work.

tigo
02-17-2006, 06:43 PM
yeah thanks for the advice man.. i think im going to go maintenance this weekend to see if it helps

Coke
02-20-2006, 03:54 AM
Tweaking your back again is not a good thing at all, nice effort in spite of it bro.

clvmike19
02-20-2006, 05:31 AM
Small pop. Thats why deads scare me now...hope youre ok man. Take it easy for awhile...

tigo
02-20-2006, 07:47 PM
CoCoa & clvmike : thanks for you concern bros.. my back is feeling pretty good now.. this is not nearly as bad as how october was.. no crutches this time haha.. should be able to get in light SLDL on wednesday

back is feeling better but i'm gonna hold off on the lower body WO til wednesday.. today was pretty good though

Flat BP: whee 215 again.. had a spotter this time.. so much easier to bench knowing someone is there making sure i'm doing it right
135 x 10
155 x 5
175 x 4
185 x 3
195 x 2
215 x 1

Arnold Presses: started the 2 weeks of 5x5 for this lift.. did 10 at the end just cuz i wanted to do it til fatigue.
35s x 5\5
40s x 5\5\10

Weighted Dips: whehehe 20 lb DB is getting to be a working weight... means 25 lb next week :D
BW + 20 x 6\6\6

Assisted Pullups: these are tearing up my lats more than lat pulls ever did... can't wait to be able to do them BW
BW-40 x 6\6\6
BW-30 x 6

did some random forearm work.. the one with the pipe and rope, with a weight hanging from the bottom.. god those things are hard.

Pup
02-20-2006, 08:09 PM
Nice tight session bro...good job.

clvmike19
02-20-2006, 08:42 PM
Nice benchin man! I always want to do those forearms things, with the weight on teh string. But I can never find the damn thing when I want to do it! They must hide it from me....bastards.

Coke
02-22-2006, 04:19 AM
I need to be doing some direct forearms movements as well dude...sweet workout overall.

tigo
02-27-2006, 11:47 PM
CoCoa Pup ClvMike: thanks guys yeah the forearm stuff is real killer. thanks for the support!!!

my back feels better but theres still an ache in my leg.. im gonan go to the doc if it doest clear up by friday

finally got a workout in.. i was trying to let my back heal.. and this weekend i went to Los Angeles for a conference so diet sucked.. but i still lost weight o.O

anyway here we go...

Flat BP: hit over 200 again so im happy
135 x 8
155 x 5
175 x 4
185 x 3
195 x 2
205 x 1

Arnold Press: wheee 5x5
40s x 5\5\5\5\5

Assisted Pullups: dang these things work my bi's like crazy
BW-40 x 6\6\5

Weighted Dips: 5x5 also.. feels good
BW + 20 x 5\5\5\5\5

feels good to be working out afgain with diet in check

clvmike19
02-28-2006, 06:04 AM
Nice benchin!

KevinStarke
02-28-2006, 07:48 AM
Hell yah man 200+ will be reps for your soon.

Coke
02-28-2006, 10:02 AM
Good to see the session and that you're getting things in order, hope you clear up by Friday...like the 5 x 5 on the weighted dips and arnold presses, fine bench pressing and assisted pullups as well bro.

tigo
03-01-2006, 09:32 PM
Clvmike: thanks man yeha its alll coming back :D
Kevin: hahah yea dude thanks for the encouragement
CoCoa: tahnks man.. im loving 5x5. think i might use it for my next routine in about 3 months.

ah worked out lower body today.. everything went well so i guess my back is better. still gonna save real DLs for next monday though.

ATF Squat: didn't want to go as high as usual so i stopped at 185
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5\5

SLDL: stayed pretty low on this too.. but it feels real good to work it
135 x 5\5
155 x 5\5\5

Leg Press: i seriously am in love with 5x5
80 x 5
100 x 5
120 x 5
140 x 5\5

Back Extensions: more power to the weak back!
110 x 5
130 x 5
150 x 5\5\5

seems like im getting back into it. diet was perfect today too.


random:
i love san diego because its year round short skirt season. :D

Coke
03-02-2006, 06:22 AM
The 5 x 5 can be groovy, lol and lots of peeps here are getting into them...even 4 x 5 or even 4 x 4 is cool imo.

Fine lower body work, training instinctively as to not cross the line on the atf squats.

tigo
03-09-2006, 01:31 AM
so today i went to the doctor. as of now i don't have a herniated disc or anything, just severe nerve irritation. if it continues for more than about 3-4 weeks, i'm gonna have to get an MRI.

SO that means laying off lifting.. so til next next monday i wont be doing much exceptfor BW exercises.. and after that , i wil lahve to lay off squats and deadlifts for at least another 2 weeks.

so yeah. thats all i have for any update :P

hopefully ill be back in 2 weeks

Coke
03-09-2006, 05:45 AM
Wish you the best, if anything you can work around it...you'll be super hungry when you resume the normal training.

tigo
08-21-2006, 05:24 AM
well it's been about 5 months.
tons of rehab, and all that junk
cant do situps cuz of back
was advised to stay away from deadlifts for a bit

good news is i can still squat, jsut with a belt and not as heavy

i've been lifting, and somewhat bulking, bringing my weight to 222 right now (12 lb increase).

im stronger than ever in my lifts though, and going strong.

let's pray for an injury free semester shall we?

todays workout: diet is not in check due to the fact that im living off campus and waiting for my food scale to arrive.

Upper1: felt a bit weak today, probably because i forgot to eat more carbs.. pre wo was an omlettle haha

will feel awesome to cut again

Flat BP: i felt it weaken
135 x 10
155 x 5
175 x 5
185 x 5
200 x 5\2

Arnold Presses: my 35s were taken today so i used 40s haha
40s x 5\5\5

Close Grip Lat Pulls: gotta love them
100 x 8
120 x 8\8

Dips: prob 2 more weeks til i can do them with weights again
BW x 5\5\5


feels good to post here again.

Con
08-21-2006, 05:28 AM
Pretty nice workout, especially after just gettin back to things. Hope everything comes along well for you.

tigo
08-22-2006, 03:39 AM
Con: thanks a bunch bro, i hope to be more active on this forum too.. kinda missed it haha

Lower1: yay for todayy... found an ab workout i can do without back pain.. V crunches? its kinda weird but ohwell.

im angry too.. my food scale didnt come! 2-3 day delivery my ass!!


ATF Squats: feels wrong to use a belt squatting only 185 :\
135 x 5 (warm up)
155 x 5
175 x 5
185 x 5\5\5

Leg Press: nothing much to say on it
80 x 6
110 x 6
130 x 6\6

Back Extension: anyone have an idea for lower back lift besides DLs, let me know..
110 x 8
130 x 8
150 x 8\8

V Crunches: cant add weight to these =\
3 sets of 8

Coke
08-22-2006, 07:16 AM
The hiatus was long, glad you're recovered and ready to get back to it…these new sessions are looking good already.

tigo
08-24-2006, 02:15 AM
CoCoa: Thanks bro, it feels good to be back.. i started lifting back in june again but just didnt post in here :) its how i got my strength back.. yay for muscle memory!

Upper2: felt pretty good, i love doing cgbp

CGBP:: whee
135 x 8
155 x 5\5\5

Incline Row: this thing makes my back feel weird.. sends it down my leg
45 x 8
55 x 6
65 x 6\6

Shoulder Press: alot diff than arnolds
35s x 6
40s x 6\6

Machine Flies: Chest was so tired but i prevailed.. odd feeling
70 x 8
100 x 6\6\6

yeah a decent wo

MY FOOD SCALE BETTER COME IN TOMORORW DAMITTTTttt

Coke
08-25-2006, 05:47 AM
Nice to know you've been on track since June, keep on with it man and don't stop for nothing all through fall/winter.

tigo
08-27-2006, 10:09 PM
Thanks bro im looking to plow through any obstacles that might stand in my way :)

Bah today was a weak day.. .tried to fix my sleeping pattern because the new semester starts tomorrow. i also skipped my lower2 last week because i knew i would be helping loads of people move into their respective places this weekend

and my food scale hasnt come so i cant cut
lol

anyways..

Flat Bench Press: weakest of all today :S
135 x 8 (warm up)
155 x 5
175 x 5
185 x 5\3

Close Grip Lat Pulls: At least i got a pr today.. seems my pulling isnt affected as much by lack of sleep and running on caffeine
110 x 6 (warm up)
120 x 6
130 x 6\6 (pr)

Arnold Presses: back to 6x4.. that extra set hurts
35s x 6\6\6\6

Dips: 6 x 4 aswell
BW x 6\6\6\6

tomorrow will be hectic.. considering i'll be working out after my first class then going home to shower then back to school. haha should be fun

maybe my scale will come o.O

Coke
08-28-2006, 05:26 AM
U do have a lot on the plate now with school starting back, sessions and diet (cutting) but U can handle it all - ;)

tigo
08-28-2006, 08:09 PM
Thanks CoCoa, yeah my scale game today so im going to be back in full cutting mode tomorrow

Morning workouts are so different
\good but different

Lower1

ATF Squats: doing these sometimes still gimme a twinge in the leg, but its nothign with muscle, just nerve damage
135 x 5 (warmup)
155 x 5
175 x 5
185 x 5\5\5

Leg Press: not bad today
90 x 6
120 x 6\6
130 x 6

Back Extensions: can ANYONE gimme a lift that works better than this other than dls ?
130 x 6
150 x 6\6\6

Vertical Crunchs: yay for ab work.. think i will add weight next time
BW x 6\6\6\6


all in all its good
different cuz i've never lifted in the morning, but thats how my schedule works this semester

Coke
08-29-2006, 05:46 AM
The back extensions machines ain't worth $hit imo, may as well try some rack pulls if you want to forego doing deads.

The early birds sessions sounds like the only way to go for you, make the best of it bro.

tigo
08-30-2006, 05:40 PM
rack pulls sound good, should be a bit less stress on the back i'll try them, thanks man


first day of cutting was full of hungry, and it seems my body has started to adjust back. woot

workout today was pretty good, felt the burn.

CGBP: mmmmmm love hitting the tris
135 x 6 (warmup)
155 x 6\5\5\5

Incline Lever rows: no ache in left leg today which is good
45 x 6
70 x 6\6\6

Shoulder Press: moved up yay
40s x 6\6\6\6

Fly Machine: Getting the hang of it
100 x 6\6\6\6

looking forward to tomorrows workout though, core stuff feels goood

Con
08-30-2006, 05:59 PM
Nice workout, I havrnt did close grip in ages, but i used to geta kick out of them when I did.

Glad to hear body is adjusting, and I only got one question...wheres the dips?

Coke
08-31-2006, 05:36 AM
Close grips are one of the best movements for the tri's - you hit'em up bro...good session overall.

tigo
09-02-2006, 04:17 AM
wasnt too great of a day, someone broke into my car, which kind of stopped the pump i kinda had my core after my new "core day"

anywho, 220$ down the drain eh :P

Rack Pulls: i love these alot.. they fit right into the spot that i had for deads.. testing out today with high reps felt good.. higher next time
135 x 8\8\8\8

Leg Press: going higher even with low sleep (although i had lots of caffeine :))
100 x 6\6
130 x 6\6

Back Extension: pumppump
150 x 6\6
170 x 6\6

V-Crunches
BW x 6\6\6\6

Oblique Twists on machine: i wish i could have used the big balls instead but the girls all had them =\
40 @60 degrees x 6\6\6\6

overall a good workout even thoug hmy day blew
i'll be looking forward to this on next weeek :D

Coke
09-02-2006, 07:49 AM
Sorry to hear about the vehicle, that happened to me a couple of years ago - senseless $hit...had a great workout.

tigo
09-04-2006, 04:06 AM
happy labor dayyy

yeah man thanks.. at leas tmy decks stil lthere haha

but i had a good wo today, and a good bbq and still kept in my cut :D


Upper1

Bench Press: decent strength
135 x 8
155 x 5
175 x 5
195 x 5\5
205 x 5

CG Lat Pulls: gonna move up next time
100 x 6\6
130 x 6\6

Arnold Presses: my arms doing these felt like jello.. weird
35s x 6\6\6\6

Dips: feeling stuck and i could only pump out 2 sets of dips
BW x 6\6

decent workout overall

lower1 will be fun tomorrow.. but not as fun as all my homework!! :O

Con
09-04-2006, 04:40 AM
It always cool when u can enjoy urself but still stay within limits, gj man.

Nice dips, maybe do like 4 sets of 3, then try for a last set, and then work up to 5x5? Just a suggestion.

Dont remind me of homework, i start school thursday, senior and it should be a real bitch.

GL!

tigo
09-04-2006, 08:59 PM
good workout today, felt really energetic

Con: ahahha man school coming sucks lol i started last week on monday

ATF Squats: can almost do a working set on 185
135 x 5 (warm up)
155 x 5
185 x 5\5\5\5

Back Extensions: meh these thigns kindof suck but gotta do what you gotta do.
150 x 6
170 x 6\6
190 x 6

Leg Press: hardest part of the workout
100 x 6
130 x 6\6\6

V Crunches: i tried putting 10 lb on the crunches but it didn't work at all

in midst of allthis cutting i've become good at making dishes low calorie and still taste good
woot.
BW x 6\6\6\6

Coke
09-05-2006, 05:43 AM
Where are the rack pulls bro? - thought you were about to let that back extensions machine go, lol...fine lower work.

tigo
09-05-2006, 11:19 AM
lol i was going to put them with lower 2 workout cuz that one i think focuses more on core work.

think it'd be ok to do them twice a week?

Coke
09-06-2006, 05:04 AM
Rack pulls once per week should do the trick mo...my bad though dude, but now you won't need the back extension.

Con
09-06-2006, 07:56 AM
nice ATFs, keep up the hard work.

tigo
09-08-2006, 12:21 PM
forgot to post yesterday lol

Con: lol yeah thanks man its awesome doing these after rehab.. jumps right back up

CoCoa: yah bro haha i think i might just do rack pulls twice a week. back extensions for the lose!

one thing i figured out is that im sticking with raw oats + whey in the morning instead of cooking them. makes me feel kind of nauseous if i do prior to working out. Upper2 was awesome, core today was semi, just because i was pretty tired.

oh wait revelation #2
when im tired i have to focus on form more. just realized its probably the cause of most injuries.

Upper2

CGBP: think i'm going to move to a working set of 155 with a 5x5 next week
135 x 8 (warm up)
155 x 5\5\5\5

Incline Lever Rows: didnt have any pain in my leg this time, which is good
45 x 6
70 x 6\6
80 x 6\6

Shouder DB Press: 40s on these are alot smoother than with arnolds
40s x 6\6\6\6

Fly Machine: nice pump
100 x 6\6\6\6



Core

Rack Pulls: feels good lol i hope im doing them right
135 x 8 (warmup)
155 x 6
175 x 6
185 x 6
195 x 6\6

Leg Press: you can really feel it in the legs when youre tired
100 x 6 (warmup)
120 x 6\6
130 x 6\6

Oblique twists on the Big Ball: felt it in my back but i think its cuz i have to flex my core the entire time doing these
15 x 20\20\20

V Crunches: definitely harder after the stuff on the ball
BW x 6\6\6\6


feeling pretty good i should say.. cut is going well, dropping ~1.5 lb a week

Coke
09-09-2006, 04:42 PM
Good session man, covered a lot of ground with this one.

tigo
09-10-2006, 08:00 PM
CoCoa: lol ya thanks man my core is STILL sore after it. rack pulls are the awesome.

BW: 214.6 lb

Upper1: today was crap lol and i think it has to do with the fact that i ate alot before hand, but it was mostly proetin and fats. not many carbs in tuna+cottage cheese+egg

Flat Bench Press: definitely suffered
135 x 8 (warmup)
155 x 5
185 x 5\5\4\4

CG Lat Pulls: this didnt suffer much
130 x 6\6\6\6

Arnold Presses: had to cheat a little on the last set
40s x 6\6\6\6

Dips: still suffering.. i think it might be because im lifting alot heavier on bp... sets of 185 instead of 5\4\3\2\1 pyramids.
BW x 5\5\(2 min break) 5

lol

im gonna test that dip theory next week

Coke
09-11-2006, 05:41 AM
Definitely some moves will suffer while cutting but you're holding on fine.

tigo
09-12-2006, 11:46 PM
Thanks for the continual support CoCoa :D

moved my lower1 workout today this week because i ended up getting 2 hrs of sleep sunday night and thats just an accident in the gym waiting to happen

today was pretty good , finally did my 5x5 squat set on 185
my back feels like jelly though :P

ATF Squat: 5x5!
135 x 5 ( warmup )
155 x 5 ( warmup )
185 x 5\5\5\5\5

Leg Press" my most hated lift of allllllllllllllll!
100 x 6
130 x 6\6\6

RackPulls: moving up slowly but surely
135 x 5
155 x 5
175 x 5
195 x 5\5


all in all not a bad day :)

Con
09-13-2006, 04:17 AM
Rack pulls and squats, nice job gettin those two big exerizes in.

Coke
09-13-2006, 05:47 AM
The leg press may take time getting used to man, really not a bad movement...great 5 x 5 atf squats and rack pulls.

tigo
09-15-2006, 09:30 PM
Con & CoCoa : yea lol i couldnt really move that well afterwards ahaha and yea coke the leg presses are feeling more natural as i go along..

i keep forgetting to post cuz i've been busy

but here

WEDNESDAY: upper 2

CG BP: not bad at all... going to try to get up to a 5x5 though
135 x 8 (warmup)
155 x 5\5\5\5

Incline Lever Rows: moved up.. seems my pulling never really gets affected by how tired i am
45 x 6
80 x 6\6\6\6

Shoulder Press: woo another set
40s x 6\6\6\6

Fly Machine: nothin much to say, just routine
100 x 6\6\6\6





FRIDAY: core.. today is probably the toughest day for me lol.. all this core work is killer

Rack Pulls with shrug: same as last time, back feels like jelly lol
135 x 8
155 x 5
175 x 5
195 x 5\5

Leg Press: went alittle lighter cuz going to a party tonight and didnt wanna walk around like i had a stick up my butt
100 x 6
120 x 6
130 x 6\6

Oblique Twists on the big ball: difficult to say the least. have to flex entire core to maintain balance
15 lb x 20\20\20

V crunches: moved up a notch in the height, making it more difficult
BW (setting 6) x 6
BW (setting 7) x 6\6\6

pretty good workout today, time to partay!

Con
09-16-2006, 07:33 AM
LOL, enjoy urself, good workout, i gotta get some more core exercizes but need something simple.

Stumprrp
09-16-2006, 08:02 AM
nice lifting in here bro, rack pulls + shrugs are sweet!

Coke
09-17-2006, 09:22 AM
Those two efforts were very good dude, the rack deads with shrugging is ace...great ab work too.

tigo
09-18-2006, 02:47 AM
Con: thanks man.. i've found out anything on those big balls can count for a core exercise cuz if you dont tighten up you'll roll right off lol

Stumprrp: lol yea man i think i found a new favorite exercise :clap:

CoCoa: thanks haahah DUDE i still feel fridays workout today :evillaugh very killer

I'm glad i didnt hit the legs that hard on friday... cuz i got some digits at the partay! wooooooooo. yay for being DD and actually being able to hold conversation hehe

Todays workout was ok.. managed to do my 5x5. and my dips which im very happy about

Bench Press: this is getting better.. 195 in a few weeks hehe
135 x 8 (warmup)
155 x 5 (warmup)
185 x 5\5\5\5\5

Arnold Presses: putting this here makes the lift harder but allows me to do dips :D
35s x 6\6\6\6

CG Lat Pulls: couldnt find the handle i liked today so i had to use one with an overhand grip
130 x 6\6\6\6

Dips: yay back to sets of 5
BW x 5\5\5\5

good workout overall, looking forward to squatting and rack pulls tomorrow!
and calling up that girl!
woooooooooooooo

Coke
09-18-2006, 10:21 AM
Smooth operator, got those digits - :thumbup: ...really are taking on the 5 x 5 or so work very well.

Con
09-18-2006, 11:43 AM
i love dips, makes my chest feel it too!

Goood workout, and whats the girls like?(prays alb has good taste :D)

tigo
09-24-2006, 12:45 AM
Con: dips are one of my favs... cant wait til i cna do them with 45s handing off a belt. good taste eh :D
CoCoa: yeeeh man im slowly working my way to ladies man status ;) low reps ftw!

yeah i've been out of my mind busy this week, first waves of tests of the semester. hanging in there though.

weight: 212.4

Thursday: Upper 2

CGBP: these werent so bad for me. i just hate it when the bench makes my body not perpendicular with the lines on the ceiling.. makes me wanna adjust which would make me crooked lol
135 x 6
155 x 5\5\5\5\5

Incline Level Rows: feel my back growing :D
45 x 6
80 x 6\6\6\6

Shoulder Press: breeze, moving up next week
40s x 6\6\6\6

Machine Flies gotta love that small pump
100 x 6\6\6\6

not a bad workout, had to move it to thurs though because i got 3 hours of sleep tuesday night lol.. accident waiting to happen





FRIDAY: had a calc test today, think i did pretty good

Rack Pulls with Shrug: some cool guy let me switch racks with him so i could do these. lifters are awesome. he knew what rack pulls were too :P
135 x 5 (warmuip)
155 x 5
185 x 5\5
205 x 5\5\5

Leg Press: felt good today for first time
110 x 6
130 x 6\6\66

Oblique twists on ball: so killer. hardest movement ever
15 x 20\20\20

V ab crunches: moved to higher resistance
BW x 6\6\6\6

my core is BURNING

Con
09-24-2006, 08:04 AM
Strong back to back workouts.

Hope grade is good on the test, I HATE waitin for grades, id rather them gimme my grade(pass or fail) right there and then.

Keep up the good work alb.

Stumprrp
09-24-2006, 08:14 AM
nice job man

tigo
09-25-2006, 03:30 AM
Con: seriously man.. the wait blows. i'll have that x4 this week lol 4 tests in 2 days. :swear:

Stumprrp: ty man, i'm hoping to get numbers like yours someday!


Upper 1: was alright.. a bit weak on the bench, but i guess my cut is finally starting to take a heavier toll


Bench Press: meh
135 x 8 (warmup)
185 x 5\5\5\4\3

Arnolds Presses: moving this before CG Latpulls certainly makes them harder.
35s x 6\6\6\6( this set was HARD.)

Close Grip Lat Pulls: pulling is fun haha moving up to 150 next week
130 x 6\6\6\6

BW Dips: 5x4 woot! 6 next time!!
BW x 4\4\4\4

diet is mostly in check, im not on fitday as much ,but i kinda know ~ how much im eating. if anything, i undereat, not overeat :P

Coke
09-25-2006, 05:08 AM
Great stuff dude - ;)

tigo
09-29-2006, 01:21 PM
CoCoa: not as great as yours dude :bow: :bow: :bow:

5 tests in 2 days/// GG

lol, now i can finally go back to normal mode
pretty drained though. diet was crap too.

Lower1 MONDAY: went well iirc

ATF Squats:
135 x 5
155 x 5
185 x 5\5\5\5\5

Rack Pulls: moved up a bit
155 x 5
185 x 5\5
205 x 5\5\5

Leg Press: up again
130 x 6\6\6\6


FRIDAY: no core this week, performance tomorrow will kill my abs and obliques :P

CGBP: amazingly i had a good one on this, lack of sleep and test drainage
135 x 5
155 x5\5\5\5\5

Incline Lever: pulling never suffers
45 x 6
80 x 6\6\6\6

Shoulder DB Press: pr ! woot
45s x 6\6\6\6

Machine Flies: moved up, will go higher next time again lol
120 x 6\6\6\6

back on track
no more tests!
time for dates!
WOOOOOOOOOOOoooooooooooo

Con
09-29-2006, 03:47 PM
Relaxation!!!! Thats what its all about. Enjoy urself man.

And btw im not sure if i ever told u but ur sig is what first caught my attention and made me wanna find ur journal. I think about it every time I get lazy.

Keep up the hard work.

Coke
09-30-2006, 07:13 AM
5 tests in 2 days is a challenge, bet you did well on them bro...you got the two sessions in last week - :thumbup:

Stumprrp
09-30-2006, 07:26 AM
thats some nice workouts alb

tigo
10-04-2006, 11:05 AM
Con CoCoa Stumprrp

lol yeah man, making time for working out is key. most people think that we have nothing better to do so we lift .. lol boy are they wrong.
i just checked my grades! everything above B+ woooooooooooo :clap: :clap: :clap: thanks for all the support!


Monday: Upper1
was a pretty weak day. duno why but my pushing was lacking

Bench Press: /cry lol
135 x 8 (warmup)
155 x 8 (warmup)
185 x 5/5/5/4/3

CG lat pulls: pulling for the win! moved up
140 x 6/6/6/6

Arnold Presses: same ol
35s x 6/6/6/6

Dips: bah bw exercises are awesome but the thing i dont like is sometimes, because i cant tell by how many plates are on it, i lose track of how many sets i've done lol so i mightve done 5 sets instead of 4 o.O
BW x 5\5\5\5\5(?)




TUESDAY: good day, today i feel like im walking with a stick up my pants ahah

ATF Squats: felt like i wasnt gonna be able to do it, but wooo
135 x 5 (warmup)
155 x 5 (warmup)
185 x 5/5/5/5/5

Rack Pulls: lovin it
155 x 5
185 x 5\5
205 x 5\5\5

Leg Press: getting better
130 x 6\6\6\6



i think my body is getting use to this routine so in a few weeks i think imma switch it up.

man, so busy this year. lol i wrote this in the 15 min break i had between classes O_O... heres to 12 more hours of being on campus!

Coke
10-05-2006, 05:38 AM
Good job with the school work and back-to-back efforts dude, both were ace.

Con
10-05-2006, 05:57 AM
Everything looks good, gj keepin up on grades, shows a lot more IMO than bein retarted but liftin huge numbers.

Also the thing with the dip, I do that all the time, ill forget how many sets, its funny when u think about it later, but annyoin when u r in the gym.

Keep it up.

tigo
10-09-2006, 07:38 PM
CoCoa Con:

ty for the kind words sirs, they really do mean alot. lol i did the same thing with my rack pulls today as i do with dps :X

havnt had time to update, i usually do it at work and well here i am :)
diets been fritzy lately because my food scale ran out of batteries and they havnt come in the mail yet.

THURSDAY: UPPER2
was decent, had a relatively long night of sleep for me (8 hours)

CGBP: so shaky. just wondering, does anyone have a problem with when theyre lifting the bar, and the bench is at an angle with the lines on the ceiling? lol it makes me want to match the lines, benching at a funny angle
135 x 6
155 x 5\5\5\5

Incline Lever Rows: pulling ftw, more next week
45 x 6
80 x 6\6\6\6

Shoulder Press: moved upo, and it felt damn good
45s x 6\6\6\6

Machine Flies: nothing big on this
120 x 6\6\6\6




Friday: CORE DAY: leg press machine was broken :\ lol

Rack Pulls with shrug: loving it. as soon as i get real comfortable im gonna move up
135 x 5
155 x 5
185 x 5\5
205 x 5\5\5

Oblique Leans on the ball: always crazy DOMs with this
15 x 20\20\20

V Crunches: burnnnnn
BW x 6\6\6\6





SUNDAY: Upper1
very bad diet this weekend, amazed i could stil ldo my lifts lol
wieght : 209

Bench Press: getting routine, but sometimes is still hard =\
135 x 8
155 x 5
185 x 5\5\5\5\5

Arnold Presses: lack on nutrtion showed here lol
35s x 6\6\6\6

Close Grip Lat Pulls: and here =\
140 x 6\6\6

Dips: these wer egood though!
BW x 5\5\5\5



]



MONDAY: LOWER1: today was freaking awesome.felt like my body was working efficiently. too bad the leg press was still broken

ATF Squat: wooowowowow
135 x 5
155 x 5
185 x 5\5\5\5\5

Rack Pulls: awesome day.. feeling very comfortable
155 x 5
185 x 5\5
205 x 5\5\5



cant wait til this weekend. it will be a mexican food day on sunday cuz im turnin 20!
woooo
i also have until then to decide if im gonna try UD 2.0 for a bit

will try to update more, not in huge chunks lol. and now, back to studying. :hello:

Coke
10-10-2006, 05:36 AM
Awesome stuff there, working out 4 of 5 days is quite serious - good job throughout...sweet update dude.

tigo
10-12-2006, 10:58 PM
CoCoa: ty vm sir, that was a big update hahah i'm gonna ry to post them more so its not as crazy big

WEDNESDAY: Upper2

Today was pretty good, very low amount of sleep (why cant i say no to helping girls lol).

CG Bench Press:
135 x 6 (warmup)
155 x 5/5/5/5

Incline Lever Rows: moved back up to my old weight
45 x 6
90 x 6\6\6\6

Shoulder Presses: really went well, didnt struggle like last week
45s x 6/6/6/6

Machine Flies: same old. its a nice stretch :P
120 x 6/6/6/6




THURSDAY: CORE
very good day, they finally fixed the leg press machine. my lower back is feeling better than ever and the pain that i use to feel when i woke up isnt there anymore *knock on wood*.

Rack Pulls with Shrug: quickly becoming my favorite, on par with squat
135 x 5
155 x 5
185 x 5\5
205 x 5\5\5

Oblique twists on ball: also geting more natural
15 x 20\20\20

Leg Press: best i've felt on this thing yet
110x 6
130 x 6\6\6\6

and now that im posting this.........i forgot to do V-crunches lol -_-


Gym life is going well, im not going to do UD2.0 as i had thought iw as going to, mainly because i dont feel its as flexible as i'd like it to be :P

School is going by rather quickly, i cant believe i'm halfway through this semester already. I guess its true as they say "time goes by faster the older you get"

This weekend should be fun, going out with a girl on saturday and im officially not a teenager anymore on sunday. its going to be one gigantic mexicanfood fest :D with beer. :P

man, life is good :clap:

Con
10-13-2006, 05:50 AM
UD2 seems real interestin but it does seem like a lot of work. The carb ups sound awesome tho :D

Anyway nice workouts, and glad to hear life is goin good for you. Enjoy the mexican for both of us :burger:

Coke
10-13-2006, 06:29 AM
The sessions are really fine man, keep up the nice work.

tigo
10-18-2006, 02:12 AM
Con: ty sir, and i think i enjoyed enough mexican to feel all of africa :drooling:
CoCoa: thanks man, your posts help keep me going everytime i read them

I've been in sort of a slump lately, cuz my birthday kindof sucked. The girl iwas suppose to go out with had a family member in the hospital so no date =/.
Then i got a towing fee for my car cuz i parked at a gas station. I went inside to buy something JUST so i'd be a customer and get the 5 min, but apparently its only 5 min while youre in the store or something, so when i went to place an order for food, the towing guy came and i had to shell out $75 bucks for the "coming out fee". bah. so it wasn't the most enjoyable experience

i ate alot of mexican though lol
Carne Asada Chimichanga, California Burrito (carne asada burrito with potatoes inside), Carne Asada nachos and Flautas.
:drooling: :drooling: :drooling: :drooling:

was going to take pics since i wont be eating them for awhile but i ate them too fast :D

lol

anyways, because of the slump, and cuz im getting use to my current routine, im switching to a push pull one. From what i got today (push) i'm going to love it. :clap: i haven't felt this energized after the gym in a while.

so today:

PUSH: if anyone has any ideas on exercises, let me know.

Decline Bench Press: I haven't done these in over a year now, and they took a bit to get use to. felt really good though and im going to increase a little weight next session cuz youre suppose to be able to do more on this than flat bench right?
135 x 5 (warm up)
185 x 5/5/5/5/5

Shoudler Presses: seems like decline takes a larger toll on my tris so this was struggled a bit
45s x 6/6/6/6

BW Dips: could still do these so i'm happy
BW x 5/5/5/5

I'm looking for a last exercise, DB pressing is out of the question cuz my tris are so dead. I'd rather avoid machines. Thinking about DB flies.. these don't really use tri strength right?


I'm planning on these for Pull. Leg will be leg, mixed with core
Rack Pulls with Shrug
Incline Lever Rows
Close Grip Lat Pulls
either Cable Row or Hammer curls, haven't decided

well, til next time

Con
10-18-2006, 04:49 AM
Sorry bout the hard times man, youll forget bout this **** in a few weeks. Thats what im tellin myself anyway :nod:

Good workout, a little change is never a bad thing. Time in the gym should be fun, to some degree anyway, squats can be a real pain in the ass :D

Coke
10-19-2006, 04:56 AM
Belated b'day wishes...to hell with that towing guy, lol. Good effort, keep doing whatever you want to do.