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Habibi
01-31-2006, 04:00 AM
I just joined these forums after browsing for quite a while. The journal section is the best I've seen out of all of the bodybuilding/powerlifting/fitness websites so I decided to start a journal. It's a perfect time to because I've become pretty fat, and lost quite a bit of strength from when I was really in to bodybuilding. My goals are to lose quite a bit of bodyfat, specifically get down below 10% BF then bulk up to 275 and be under 12% BF. Ultimately 300+lbs.@10% would be sweet :D

Starting Stats:
6'2'' 270 lbs. 22% BF

Chest/Back

Bench Press- 135x15 225x12 265x8 275x8 295x8
Incline Press- 135x8 185x8 205x8 225x6
DB Elevated Push Up- x15 x10 x8
Assisted Pull Up- +100x8 +80x8 +70x8
One Arm DB Row- 70x8 80x8 90x8
Assisted Chin Up- +110x8 +110x6 +110x6
Cable Flyes-120x8 140x8 140x12

Habibi
02-01-2006, 05:14 PM
Shoulders/Arms

Hang Clean Pull- 135x5 135x5 135x5 135x5 135x5
DB Upright Row- 40'sx8 50'sx8 60'sx8 70'sx8
DB Kneeling Military Press- 40'sx8 50'sx8 60'sx8 70'sx8
DB Kneeling Lateral Raise- 30'sx10 30'sx10 30'sx12 30'sx12
DB Rear Delt Raise- 25'sx10 30'sx10 30'sx10 30'sx10
DB Kneeling Curl- 30'sx10 35'sx10 40'sx10 45'sx7
DB Hammer Curl- 40'sx8 45'sx8 50'sx8
One Arm Cable Extension- 60x12 70x12
Tricep Dip- x20 x20 x20

Sidior
02-01-2006, 06:58 PM
great strength, gl with the journal

KevinStarke
02-01-2006, 07:07 PM
Incredible strength man i'll definitelly be checking in to this journal, keep it up.

Habibi
02-04-2006, 05:27 PM
Sidior- Thanks man, appreciate it
Kevin- lol, well incredible strength is relative. Compared to Marius or Bill Kazmeier I'm a piss ant. I'll be sure to keep this journal updated, thanks man.

Legs/Lower Back/Abs

Box Squat- 135x8 225x8 275x5 315x5 365x5 385x5 405x5
Straight Leg Deadlift- 135x8 225x8 275x8
DB Step Ups- 25'sx8 30'sx8 35'sx8 40'sx8 (each leg)
Incline Sit Ups- x12 +10x12 +10x7 x3
Trunk Twist- 45x20 45x20 45x20 45x20
One Leg DB Calve Raise- 35x12 40x12 45x12 50x12 (each leg)

Habibi
02-04-2006, 05:30 PM
Chest/Back

DB Wishbone Bench Press- 100'sx10 110'sx10 120'sx8
Feet Elevated Push Up- x12 x12 x10
DB Flyes- 30'sx12 30'sx12 30'sx12
Assited Pull Up- +100x8 +80x8 +60x7
DB Row- 70'sx8 80'sx8 90'sx8
Assisted Chin Up- +100x8 +100x7 +100x6

Sidior
02-04-2006, 07:26 PM
huge strength on the squats...repping over 4pps is a sweet deal

Habibi
02-07-2006, 01:45 AM
Sidior- Thanks, but I think my squats should be a lot better for my size.

Legs/Lower Back/Abs

Speed Box Squat- 135x8 10 sets of 2 reps at 235
Good Mornings- 135x8 225x8 275x8
DB Bulgarian Split Squat- x10 25'sx8 30'sx8 35'sx8 (each leg)
Ab Leg Lift- x12 x12 x12 x12
DB Side Bends- 60x12 70x12 75x12 80x12
One Leg DB Calve Raise- 40x12 45x12 50x12 55x12 (each leg)

tigo
02-07-2006, 01:56 AM
good luck man
nice numbers

Habibi
02-07-2006, 09:25 PM
Albanator- Thanks man, good luck to you too.

Chest/Back

Bench Press- 135x8 225x8 315x8 325x8
Feet Elevated DB Push Up- x15 x12 x10
Close Grip Medicine Ball Push up- x8 x6 x5
Assited Pull-Up- +90x8 +70x8 +50x6
DB Bent Over Row(Grip #2) - 60'sx8 70'sx8 85'sx8
Assisted Chin-Up- +100x8 +100x8 +100x6
DB Flyes- 35'sx8 35'sx8 35'sx8

Habibi
02-08-2006, 09:19 PM
Shoulders/Arms

DB Military Press- 50'sx8 60'sx8 70'sx8 80'sx8
DB Upright Row- 40'sx8 50'sx8 60'sx8
DB Kneeling Lateral Raises- 30'sx10 30'sx10 35'sx10
DB Rear Raises- 30'sx10 30'sx10 35'sx10
DB Kneeling Curls- 30'sx10 40'sx8 45'sx7
DB Hammer Curls- 35'sx8 40'sx8 45'sx8 50'sx8

KevinStarke
02-08-2006, 09:32 PM
Dumbells Dumbells Dumbells lookin strong man.

twcolabear
02-08-2006, 11:40 PM
Your name made me look at your journal :)
Great sessions! Keep up the good work and keep updating your journal.