View Full Version : Ederons Journal

03-14-2006, 09:05 AM
Well i have decided to make a journal. Keep my progress, my motivation, and keep me going to the gym.

I should of found this website earlier in my life. haha. i bet i would have been at least 3x better than i am now. i spent about 2 years messing around not knowing what to do. and now im paying for it. Its been 2 official good years working out. I know my weak points. i dont know my strong points, but thats ok to. in time i will find them!

heres some pics: to start my journal off:

03-14-2006, 09:10 AM
Heres how i have been working out over this year (2005-2006)

Decline 1 warm-up 3 working sets (work my way up to 285 for a couple reps)
Incline same as above (work my way up to 200)
Pec deck
Seated bench press
Cables - most muscular (dont know the name for it)

since i just did chest yesterday it was easy for me to remember what i did
ill post today's workout

03-14-2006, 11:01 AM
You've already built a good physique, adding further mass would make U even more dangerous - starting super here.

03-14-2006, 11:19 AM
thanks Cocoa that is my goal to add mass. It was my goal at the start of 2005. after my comp. i realized i had to fill out. my goal was 240lbs but i only got up to 211lbs from 172lbs. I do not think i will compete this year and instead stay lean for summer and try to hit my goal for 240lbs. for the winter of 2006

03-14-2006, 08:58 PM
Well its the end of Tuesday. I came back from the gym, had my dinner, and decided to write my workout. But damn ill tell you something, i never wanted to be one of these people (gym rats) but im finishing my session with cardio, and one of the guys who works at the gym says to me "were closing now". I look around and the place is completly empty. Haha, i could have sworn the place was pact a minute ago, i guess not.

Anyways heres my Arm workout for Tuesday(Day2)
Cambered arm curls 1 warm-up as usual (4 working sets) worked my way up to 120 for 8 reps

Incline seated arm curls (alternating) same as above, up to 50's for 8 reps each arm

Preacher curls single arm, up to 45's for 12 reps

Cable arm curls up to (dam i forgot already) for 12reps

finisher: seated concentration curls i stayed at 35's the whole time for 12reps

i then started my getting lean season with doing abs for the first time since sept: (felt good!) i keep my ab routine simple 5 sets of the same exercise. i do abs everyday untill it hurts to do them then i give it a days rest.
i finished my workout with 25min of cardio on the eliptical (as well as abs i just started doing cardio today)

03-15-2006, 06:29 AM
Must have really been in the zone since they had to kick you out of the gym, lol. Good deal man, you're getting ready for summer and put the abs and cardio back into the mix. Nice numbers throughout on all arm movements.

03-15-2006, 11:20 PM
Another day another workout:
feeling down today, wasn't 110%, went to the gym and started my back workout. Felt weak, dunno why.
Theres nothing worse than doing a workout not feeling strong but also working on one of your weak points. man that really gets me angry.
My back workout:

Chins: 4sets of wide grip 4 sets of close grip try for 12 reps. (8-12)
Bent over barbell rows: 1 warm up : 4 working sets, worked my way up to 225lbs
Bent over dumbell rows: same as above up to 80lbs
Lat pull downs: up to 180lbs
Seated barbell rows(machine): 160lbs

didnt feel great today really struggled but hey what can i do. cant be superman everyday.
did my abs(5sets of 20 full-situps) and 20min of cardio

03-16-2006, 05:44 AM
The session was still above average imo...did more than ample number of sets, nice back work just the same.

03-16-2006, 09:56 AM
The session was still above average imo...did more than ample number of sets, nice back work just the same.

thanks for your thoughts

03-17-2006, 06:10 AM
Thursdays Shoulder Workout:
all workouts include 1 warmup and 4 working sets
incline shoulder press: 12reps up to 80lbs
front raises: 12 reps up to 50 (8reps at 50)
side lateral raises: 12reps up to 50
shoulder shrugs up to 300 (8 reps at 300)

5-sets of 12 reps for crunches
20min of cardio

03-17-2006, 06:37 AM
Damn good numbers throughout on all shoulder movements bro, doing super - great crunches as well.

03-17-2006, 11:26 PM
i usually work out mon-fri but today (friday) i felt like i needed this day off and do legs Saturday. so saturday awaits legs.

oh i forgot to add that the incline shoulder press was dumbells not barbell.
i usually switch it up every couple weeks. my barbell shoulder press usually is 225lbs

03-18-2006, 09:29 PM
Saturdays Leg workout: All sets were up to 12reps
Leg press: 1 warm up 4 working sets up to 540
Hack Sqauts: same as above up to 300
Extensions: up to 200
calves: dumbell calf raises up to 65 (8sets)
(I do hams on back day)

I find by the time im done this workout my legs are like noodles. i usually do 3 main exercises which i find is enough.

03-19-2006, 11:54 AM
Interesting you do hams on back day though it is not unusual...nice and complete leg work with high reps.

03-19-2006, 06:25 PM
Sunday my 2nd day off of the week. Time for some R&R

03-19-2006, 06:42 PM
i have decided not to compete this year. But i will start my cut down shortly, probably near the middle of april. I will go down pretty lean, but thats how i do it. I won't get to low to lose any muscle though thats for sure. I just realized my bday for this year is 06/06/06? i realized this because i saw the trailer for "The Omen" thats scary or what? I just hope they do the remake as well as the old ones. Just so scary!

03-19-2006, 07:31 PM
wrokouts are looking good man! I've got the same birthday as u, looks like we've got the number of the beast lol.

03-20-2006, 09:26 PM
March 20,06 :MONDAY:
I was very upset today, almost ruined my focus. So many people at the gym today just to many. Im standing there waiting to start my chest workout and i always start with decline bench. i dont bother asking if there done because i can see there just starting, no problem ill wait. As they finish the next thing i know someone is doing leg raises right there infront of me. Now im pissed. The bars missing too! jesus! then i realize that the guys using the decline brought the bar with them to do flat bench. I ask them this time when there done to tell me. they do and i grab the bar and bring it to the decline. Some old fart is just doing leg raises for ever so i say. **** it! im going to do incline. Pissed off as i am i angrily do my incline. then i go over to decline. and as usual feel weak because i do my chest workout the same usually every time and now my decline bench just plan ol sucks i feel weak. this is usually the heavy one i start first. anyways heres my workout:
Incline: 4sets 12 reps up to 80
Decline(bb): up to 260 (should have been 285!)
seated bench: up to 180 and only 6 reps for the 180 set
pec deck: up to 155
thats pretty much it

03-20-2006, 10:12 PM
Hopefully next week will be better and you'll get the sequence the way you want it. Nice lifts though.

03-21-2006, 06:31 AM
That bs happens mainly on a Monday when everybody decides to train, lol - did very well working around the plight.

03-22-2006, 09:59 PM
well havn't been here in a day or two been really busy training people. here is my tuesday workout.
Chins: 4 sets 1st set was 12, 2nd was 11, 3rd was 9, 4th was 8reps
i alternated between closed and wide grip
Bent over dumbell rows: up to 80s
lat pull downs: up to 180
seated pulls(machine): up to 155

todays workout
Arms Bi's Tri's
Barbell curls: up to 90
seated incline arm curls: up to 40's
preacher 1 arm barbell curls: up to 40
finished off with cable 1 arm curls: up to 50
push downs: 160
extensions with the rope: 145
overhead 1 arm extensions: 40
finished off with some skullcrushers: used 60 whole time

03-23-2006, 06:36 PM
Thursday's workout: Shoulders
Military press: 225
Front raises: 45
side lateral: 50
cable lateral: 45

03-24-2006, 04:34 AM
Fine weight numbers used during the shoulder session, nice back and arm workouts as well man.

03-24-2006, 10:04 PM
Legs: 4 sets 12reps all exercises
Leg press: up to 540
Hack sqaut: 270
dumbell lunges: 60
leg extensions: 180
abs: 5 sets of leg raises
cardio: 20min

03-27-2006, 09:19 PM
decided to add an extra leg workout, a light workout focused on leg enlargment. i had a talk with a pro recently and realized that working legs once a week isnt enough. i was told that overtraining legs was a big myth. so i decided to add a "light" leg day for saturday. (usually my day off)
my saturday light legworkout:
leg curls(hamstrings): up to 100
leg press: up to 350
leg extension: up to 150

Todays workout: NONE! yep i cannot believe it i have to make my chest day tommorrow. and emergency came up, and im not one to miss the gym because im sick or something. im feeling like crap right now. and i have to go to sleep cause i have to get off work early tommorrow so i can study. i have my personal training exam on friday. yep a crap week for me.

03-28-2006, 05:20 AM
All this hard work in the gym and school is gonna really pay off - you're payin the cost right now man.

Doing two leg sessions per week just may be the way to go...good leg work Ederon.

03-29-2006, 07:55 PM
Tuesdays Chest:
Decline: 285
Incline: 80 (dumbell)
Pec deck: 150
Cables: 60

Todays Shoulder workout:
Military Smith: 225
Front raises: 45
cable side lateral: 50
Shrugs: 300

Dont have much time to say anything busy this week.

03-30-2006, 11:44 AM
after friday ill start making my workouts more accurate. i.e each weight each set. etc.

03-30-2006, 09:31 PM
thursdays back workout
lat pulls: 180
seated rows: 130
bent-over-dumbell-rows: 80
seated cable rows: 150

03-31-2006, 05:24 AM
Fine working set numbers for all movements Ederon.

03-31-2006, 09:44 PM
Thanks Cocoa.
Today (friday) i had my exam for my pesonal training certifictate, and damn it was hard. Hoping i past the theory so i can move on to the practical.
I took today off but i will be working out Saturday and Sunday.

03-31-2006, 11:06 PM
Everything's looking pretty good in here man! When do you find out if you passed the theory part of the personal training certificate?

Do you have a job lined up for when you get it all done?

04-01-2006, 09:19 AM
i will find out in two weeks, then i have to pass the practical part of the exam, then i have to get my cpr and first aid, then i have to log in 20 hours of exercise with another person, then i have to design a Program for an everyday person involving everything we studied, then, finally i can get my certificate. As of right now im just planning on getting this all done, no i don't have any job lined up right at the moment. Im not worried, im just so charming ;p.

04-01-2006, 10:49 AM
I don't know about hte personal trainer certificate stuff... But the cpr and first aid will be very easy... I've had mine since I was 14... :p

Good luck with everything!

04-04-2006, 10:40 AM
Last week was a little bit un-organized.
Decline: 12X135, 12X225, 8X245, 3X285
Incline(dumbell): 12X55, 12X65, 12X75, 12X80
Pec Deck: 12X90, 12X100, 12X120, 12X150
Seated Chest: 12X100, 12X110, 12x120, 12X145

04-05-2006, 10:29 PM
TUESDAYS workout
i went to the gym a bit late and had exactly 35mins to workout but i did it.
Chins: wide grip 12, 8 Close grip: 12 8
Bent over rows: 12X135, 12X135, 12X135, 12X135
Lat pull downs: 12X100, 12X130, 12X140, 8X180
Seated pulls: 12X90, 12X100, 12X110, 12X140

04-05-2006, 10:34 PM
Wednesdays Workout:
Bi's Tri's
Barbell Curls: 8x135, 8x135, 8x135
Incline Db Curls: 12x30, 12x35, 12x35, 12x40
1-arm-preacher: 12x30, 12x35, 12x40, 12x40
Concentration Curls: 12x30, 12x35, 12x35, 12x35
Pushdowns: 12x100, 12x120, 12x140, 12x160
Rope Extensions: 12x70, 12x90, 12x100, 12x100
Overhead Extensions: 12x55, 12x65, 12x75, 12x80

04-06-2006, 05:47 AM
Doing great with the workouts, nice to see all the numbers which are ace - tremendous reps with heavy weights.

04-08-2006, 10:58 PM
ive been to tired to log my routines lately. usually only have time to log, during the late evening.
Shoulder BB press: 135x12 225x12 225x8 225x8
Front raises: 30x12 35x12 40x12 45x12
Side laterals: 30x12 35x12 40x12 40x12
Shrugs: 135x12 225x12 315x12 315x12

Legpress: 270x12 360x12 450x12 540x12 630x12
Hacksquat: 180x12 270x12 315x12 315x12
Legextension: 90x12 110x12 135x12 150x12 180x12
Legcurls: 35x12 40x12 55x12 60x12
Both days 20min cardio 5x12 sets/reps of abs

04-10-2006, 11:51 PM
Looks good man. Like your routine. Are you taking any supplements? Any good ab workouts u know of. I got the 6 pack but can't seem to develop the lower abs. Got the love handles and without the lower abs it just aint right.

04-11-2006, 10:25 AM
Yea, when i was getting ready for my first show i had a similar problem early on. I had abs but still had this annoying little tire around the belly button area. I also didn't like the fact that i had my hips with to much extra fat/water.

So this is what i did:
For the next 6 weeks i did abs every morning. After my 30min cardio. I focused on lower ab exercises only. I would lie flat and do leg raises, i wouldn't just go up and down i would make my legs together and push them to the sides as i did leg raises. I would do about 5 sets of 12reps.
In the afternoon i would do leg raises on a situp bench. i would do 3 sets of 12 then after i would pick 2 more sets for upper abs. I did this pretty much everyday. and got what i wanted. As for supplements i had a protein shake as a replacement for egg whites(which i hate to death). Other than that i didn't really take anything.

PS: in your diet cut your salt, this area holds water, you wanna get rid of any excess water. Also keep low carb diet.

04-11-2006, 10:28 AM
Mondays Chest workout:
Decline: 125X12, 225X12 225X12 285X2
incline: 125X12 225X12 225X12 225X12
seated bench: 100X12 110X12 120X12 130X12
pec deck: 100X12 100X12 125X12 135X12
didnt do abs today,
20min cardio

04-11-2006, 06:34 PM
Today i spent most of the day playing basketball. I felt to worn out to hit the gym but no problem. I have my workout extend this week till Saturday. problem solved

04-12-2006, 04:51 AM
If the comp is still on for next month, this is crunch time - good luck down the stretch. Real nice chest training.

04-12-2006, 10:01 AM
Cocoa i have taken some thought and realized the truth is i will still be to light for my frame. Im 207 now and i know if i was to compete i would probably go down to 190-185ish. A little bit heavier than last comp but regardless to light for my height/frame. Ive decided to lose a little bit of weight for summer but nothing to extreme. I will plan to compete in 2007.

04-12-2006, 10:31 AM
Nice weights on that chest WO Ederon...
It's interesting that you are going to lose weight for summertime... If you were wanting to build size for next yr... isn't it the earlier the better?

Unless you want those really defined abs for the girls??

04-12-2006, 09:13 PM
Nice weights on that chest WO Ederon...
It's interesting that you are going to lose weight for summertime... If you were wanting to build size for next yr... isn't it the earlier the better?

Unless you want those really defined abs for the girls??

I know i should build size during the summer. But i wont lose much weight. Ill just lose some extra water/fat. I will hope to actually gain some muscle.
And i kind of doubt myself that i can get my abs back. I must of been mental to diet that much. So its a quest to get some sort of abs back in action. But i willl try to gain muscle.

Wednesdays Workout:
Chin-ups: 2sets wide grip 2sets close grip X12
Seated rows machine: 100X12 110X12 130X12 140X12
Bent over BB rows: 50X12 65X12 75X12 80X12
Lat pull downs: 100X12 120X12 140X12 160X12
Cardio: 20min

04-13-2006, 10:03 PM
Morning Cardio on empty stomach: 20min
abs: full sit-ups 5X12
Standing Arm curls: 40X12 45X12 50X12 50X8
one arm preacher curls DB: 30X12 35X12 40X8 40X8
incline DB curls: 30X12 35X12 40X12 40X8
concentration curls: 30x12 35x12 40x12 40x12
pushdowns: 100x12 130x12 140x12 160x12
rope extensions: 60X12 80X12 90X12 100X12
overhead extensions DB: 30X12 35X12 40X12 40X12
no abs today during afternoon

04-14-2006, 09:19 PM
Good Friday = Bad Workout
Gym closed

04-14-2006, 09:35 PM
Just a note here: So here i am about 4weeks out from my first show and i decide to make some videos on poses. This was last back in august and dam im quite jelous at myself. I really do not think i can get back into that shape. I dunno what i was on, maybe crack. But one thing is for sure, i was determined and took everything to the maxx. Im going to post the vids hopefully soon. But i look at them and i look at myself now and maybe it is because i haven't got cut yet. But i dont know if i put on much muscle this year. I hate myself. I want to be as big as the world and if i cant reach that goal i will not be satisfied. I want always more, current is not enough, i want more. Im glad i got that off my head. I have to much anger in me right now. I need the gym. Why did it close today. Jesus died today. I deserve to feel pain today. I'm not going to get my wish today. Tommorrow you are going to feel pain, yes im talking to you! Im going to make you wish you never entered the gym. Ill rip all your muscles apart until you cant lift your shirt!!

04-16-2006, 12:36 AM
Seated BB press: 50X12 65X12 75X12 75X12
Front raises: 35x12 40X12 45X12 45X12
side laterals: 40x12 45x12 50x12 50x12
shrugs: 125x12 225x12 315x12 315x8
was dead after this

04-17-2006, 11:29 AM
Mondays' morning:
20min. cardio medium intensity.
abs decline bench sit ups with weights (25lbs) 5X12

04-17-2006, 09:48 PM
monday's workout:
legpress: 270X12 360X12 450X12 540X12 630X12
hacksquat: 180x12 270x12 270x12 270x12
legextension: 100X12 120X12 150X12 170X12

04-18-2006, 10:04 AM
tuesday morning:
20min cardio
5X12 abs

04-20-2006, 01:37 PM
morning 20min cardio
5X12 abs
Decline Bench: 125X12 225X12 225X12 285X2
incline DB: 55X12 65X12 75X8 80X8
Peck-deck: 90X12 100X12 120X12 150X8
cable X-over: 30X12 35X12 40X12 40X12

04-20-2006, 01:41 PM
I just noticed that your 6 inches tall, thats amazing for your height man.

04-20-2006, 01:41 PM
Wednesday: 20min cardio morning
BB curl: 80X12 125X8 140X5 140X4
DB preacher curl: 30X12 35X12 40X8 40X8
incline db curl: 35X12 40X12 40X12 40X12
concentration curl: 35x12 35x12 40x12 40x12
Push-downs: 100X12 120X12 140X8 160X8 180X8
rope extensions: 60X12 70X12 80X8 90X8
2 hand overhead extensions DB: 65X12 75X8 80X8 80X8

04-20-2006, 01:44 PM
Thursday: no morning cardio
Leg press: 270X12 360X12 450X12 540X12 630X12
hacksquat: 180x12 270x12 270x12 270x12
legextension: 100X12 120X12 150X12 170X12
Legcurl: 80X12 90X12 100X12 100X12
legpress calf raise: 270X12 270X12 300X12 340X8

04-20-2006, 01:45 PM
I just noticed that your 6 inches tall, thats amazing for your height man.

hehe im not 6 "INCHES" tall but yea that would be pretty sweet if i was. =me win all the shows

04-20-2006, 01:45 PM
" = inches

' = feet

04-20-2006, 01:46 PM
Fixed it just for you. Because alot of people would mistaken me for being 6 inches ;p

04-20-2006, 01:46 PM
Good, i was losing sleep over it

04-20-2006, 01:49 PM
Progress report coming at the end of May. Includes: pictures. I've been bulking for a while got up to 211lbs. Ate clean for 2 weeks dropped back down to 200lbs. Going to cut for summer 190lbs which is 20lbs heavier than my 172lbs cut last summer. I will stay in a buffer 190-195lbs to make sure i dont lose any of my gains. Sept-March is my next bulk cycle Going for 240lbs And doing my show may 2007.

04-22-2006, 11:50 AM
Took friday off doing shoulders on Sat

04-22-2006, 09:38 PM
shoulders didnt feel great. decided to do back.
lat pull-downs: 100X12 120X12 140X8 160X8 180X8
cable rows: 100X12 130X12 140X12 150X12 160X12
bent-over-DB rows: 60X12 70X12 75X12 80X12
abs: 5X12
cardio: 20min

04-24-2006, 08:59 PM
Decline BB: 125X12 225X8 225X8 225X8
Incline BB: 125X12 225X8 225X8 225X8
Seated chest(machine): 100X12 120X12 140X8 160X8
Peck-deck: 100X12 120X12 130X8 140X8 160X8
starting to lose some fat, losing some strength

04-26-2006, 09:37 AM
Bent over rows BB: 125x12 125x12 125x12 125x12
Seated cable rows: 100x12 130x12 150x12 160x12
Seated rows machine: 100x12 110x12 120x12 150x12
Lat pull down: 100x12 110x12 130x12 150x12 160x8

04-26-2006, 09:41 AM
Strong workouts man, keep at it.

04-26-2006, 09:45 AM
was just checking on my chest workout forgot to mention to add my 1 rep maxx's. Decline 285x1 and incline 250x1

04-26-2006, 09:47 AM
Why no flat?

04-26-2006, 05:36 PM
Solid back workout man! Ditch the pulldowns and do pullups instead though!

Nice 1rms on the decline and incline presses!

04-26-2006, 10:14 PM
i dont do flat. There's no point. I hit upper chest for incilne and lower chest for decline.
Todays Workout: shoulders
Smith press: 125x12 125x12 225x12 225x8 225x8
front Db raises: 30x12 40x12 40x12 40x8
side laterals: 30x12 35x12 40x12 40x8
shrugs: 125x12 125x12 225x12 225x12
abs: 5x12
cardio: 20min

ps: most pro's dont do flat

04-27-2006, 07:54 AM
Meh, to each his own. Strong shoulder work man.

04-27-2006, 08:22 PM
Thursdays Leg workout:
Leg press: 270x12 360x12 450x12 540x12 630x8
Hack squat: 180x12 270x12 270x12 270x12
leg extension: 100x12 130x12 150x12 180x12
leg curl: 100x12 100x12 100x12 100x12
calf raise: 360x12 360x15 360x20 360x20
abs: 5x12
no cardio today

04-28-2006, 09:30 PM
took friday off. doing arms on sunday. which ends my week of workout

04-29-2006, 07:15 AM
ps: most pro's dont do flat

I did not realize that...doing some good and thorough work for each body part Ederon.

05-01-2006, 09:38 PM
SUNDAYS workout: im a lil late in posting
BB curls: 60x12 70x12 80x12 100x8
Incline db curls: 35x12 40x8 40x8 40x8
one arm preacher curls db: 30x12 35x12 40x12 40x12
concentratoin curls: 20x12 30x12 35x12 35x12
Pushdowns: 100x12 150x12 160x12 160x8
rope extensions: 70x12 80x12 90x12 100x8
overhead ext db: 30x12 35x12 40x12 40x8
Cardio= 2 1/2 hours of basketball
abs: 5x12

I feel that i have been over-training so i decided to not workout today.
Losing some weight/ apetite/ power/ so i took today off hoping that it will be enought to start tommorrow

05-02-2006, 10:26 PM
Tuesday: chest:
decline: 125x12 225x12 225x8 285x1
incline db: 60x12 65x12 70x8 80x8
peckdeck: 100x12 110x12 130x8 140x8
cable xovers: 30x12 30x12 40x12 45x12
abs: 5x12
no cardio

05-03-2006, 09:30 PM
military press db: 50x12 60x12 75x8 80x8
front raises: 35x12 40x8 40x8 45x8
cable laterals: 30x12 30x12 35x12 40x12
shrugs: 125x12 225x12 300x8
abs: 5x12

05-05-2006, 08:23 AM
Complete and fine sessions this week or everytime for that matter man.

05-05-2006, 08:37 AM
thanks for your comments Cocoa:
Thursdays workout (Back):
Chinups: 4x8
Lat-pull downs: 100x12 120x12 140x12 160x12
Cable pulls: 100x12 130x12 140x12 160x12
one arm bent over raises: 50x12 60x12 70x12 80x12
shrugs: 125x12 225x12 300x12
abs: 5x12

05-07-2006, 12:36 AM
Saturdays Leg workout:
Seated leg press (but at a horizontal push) 100x12 140x12 175x12 175x12
Leg press: 225x12 300x12 450x12 560x12 560x12
hack squat: 125x12 225x12 225x12 300x12
leg extension: 100x12 120x12 140x12 170x12

05-08-2006, 02:01 PM
Sundays workout: legs

Seated Horz leg press: 100x12 120x12 150x12 175x12
leg press: 225x12 300x12 445x12 560x12
hack squat: 225x12 225x12 225x12 300x12
leg extension: 100x12 120x12 130x12 150x12 170x8
calve raises: 300x12 400x12 400x12 400x20

05-08-2006, 02:04 PM
Mondays workout: Chest
decline BB: 125x12 225x8 225x8 280x1
incline BB: 125x12 225x8 225x8 225x8
peckdeck: 100x12 120x12 130x12 160x8
seated bench: 100x12 100x12 100x12 120x12
abs: 5x12
cardio: 20min

05-09-2006, 05:25 AM
Wow dude, doing legs 2 days in a row - at first I thought that was a typo, lol...fine numbers throughout, super reps.

05-10-2006, 01:32 PM
tuesdays: shoulders

shoulder press DB: 60x12 70x8 75x8 80x8
front raises: 30x12 35x8 40x8 45x8
side laterals(cables): 30x12 40x12 40x8 40x8
lateral extensions: 30x12 50x12 60x12 75x8
shrugs: 125x12 225x12 315x8

05-10-2006, 10:02 PM
wednesday-off- it seems that my off days are becoming irregular but i think its ok since im only taking two days off in total from a week.
well today was a pain in da butt!
picked up my girlfriend from work which was a hour and a half walk.(decided not to drive today) then she had like this 60 pound bag im like WTF!!! jeez.
what do girls put in there bags??? everything?? anyways had to carry that for about an hour when she started to complain about her feet from wearing heels then i had to piggyback her for another 1/2 hour!!! i said lol no energy to put in a good workout!! so i decided to finish this cardio with some basketball for about 2 hours.

05-11-2006, 05:32 PM
Thursday: Back
Bent over rows: 125x12 125x12 125x12 125x12
latpulldowns: 100x12 130x12 150x12 180x12
seatedmachinepulls: 80x12 90x12 100x12 110x12
cable rows: 75x12 95x12 100x12 150x12 170x12

05-13-2006, 12:38 PM
Saturdays workout, Arms:
alternating db curls: 30x12 35x12 40x8 45x8
bb preacher curls: 20x12 30x12 50x12 60x12
hammer curls: 35x12 40x12 45x8 45x8
concentration curls: 30x12 35x12 40x12 40x12
pushdowns: 150x12 160x12 160x12 160x12
rope ext's: 50x12 60x12 80x12 90x8 110x8
overhead extensions db: 65x12 75x12 80x12

05-14-2006, 12:23 PM
Sundays workout legs:
warm-up squats: 125x12 125x12 125x12
leg press: 315x12 400x12 500x12 60x12
hack squat: 125x12 225x12 225x12 225x12
leg ext: 90x12 100x12 140x12 160x12
leg curl: 90x12 100x12 100x12 100x12

05-15-2006, 09:00 AM
Starting this week morning cardio:20min

05-16-2006, 07:27 AM
shoulder problem today so no chest.

05-16-2006, 07:44 AM
Solid workouts, man. Upper body is STRONG!

05-16-2006, 08:20 AM
Thanks Progress.
Just about to head out and do my morning cardio: 20min
Eat then go back for my Chest workout i missed yesterday

05-16-2006, 11:16 AM
I must have lost my marbles because i did chest yesterday after a long cardio session. My girlfriend kicked me and in the ass when i said i was to tired to do chest. (stupid long basketball game)
Yesterdays chest workout:
Decline: 125x12 125x12 225x8
Incline(db): 60x12 70x12 80x8
seated fly's: 50x12 60x12 80x12 90x12
cable x over's: 20x12 30x12 40x12 40x12
cardio was about 1 hour

05-16-2006, 11:16 AM
Todays morning workout was cardio 20min and abs:5x12 and forearms

05-16-2006, 05:11 PM
Tuesday arms workout:
standing db curls: 35x12 40x12 45x12 45x12
seated preacher db: 30x12 35x12 40x8
cable curls: 20x12 30x12 35x12 40x12
concentration curls: 20x12 30x12 35x12 40x12 40x12
pushdowns: 70x12 80x12 100x12 150x12
rope ext's: 50x12 70x12 80x12 90x12 100x12 110x12
overhead ext's: 30x12 35x12 40x12 40x8

05-17-2006, 11:27 AM
wednesday morning

05-17-2006, 01:25 PM
Dayam, whole lotta arm work. Good endurance.

05-17-2006, 10:06 PM
Dayam, whole lotta arm work. Good endurance.
Thanks, recently i am just soaked after these workouts with this heat we've been having plus all this god damn cardio.

Wednesdays backs workout:
Chins 4x8 wide grip
lat pull downs: 100x12 120x12 140x12 160x8
bent over rows (db): 60x12 70x12 75x8 80x8
seated cable rows: 100x12 150x12 160x12 160x12
seated machine rows: 125x12 225x12 315x12 315x12 125x12 125x12
no abs today

05-17-2006, 10:14 PM
Well for those who do read my boring old journal. There is some interesting news for me. Well as i stand now in life, i have a girlfriend whos parents have never met me because they hate the "white man". So in order to avoid conflict we used to in the past do the whole, "jump in the bushes when the parents are around her house while walk her home" now its a lil less than that. I just drive her home and hit the end of the street and park say my goodbyes and take off quickly.(lol) yea she's graduating University this year, and i told her we will break the news when were ready to move into together. Right now both of us kinda broke. Been together for over 6 years. Anyways this is my life right now. Gym, girl, gym, sleep, and work. Right now im hopefully wrapping up my personal training certif. so i can start working at a gym.(been holding it off for too long) and well i will work this year. Possibly compete NEXT MAY.(2007) And im going to Thailand with my brother. WHA??? yea my bro's finishing school as of next may and his moving there to teach english. I decided to move there with him for one year. His just as hardcore at bodybuilding as me. (possibly more cause he doesnt have a girl :P) yea my girls going to have to visted me i guess. but theres a plus.
Im going to ask her the big question before i leave. That way she will know to trust me and that im serious. Well as for me im going to find work there and train like a dog. I mean like just eat and sleep and train for a year there. No friends, no interference, just hardcore training. Im hoping to come back a monster. Like a real monster. After that i will decide to bring my girl over to live there or ill come back to Canada and weill set up home there.

05-17-2006, 10:18 PM
yea this boring journal will hopefully be alot more fun next year. i guess ill have to start a new journal. But then again i might not bother to have access to computers and just write my logs. who knows i should have some pretty crazy stories to tell, n all that

05-17-2006, 10:19 PM
Ack getting so weak in the gym. Sooo tired sheesh foolish body, cant keep with with my ambitions.

Canadian Crippler
05-17-2006, 11:23 PM
Why don't you squat or deadlift?

05-18-2006, 07:08 AM
i used to squat but i have been taking it off a bit. Going to get back into it more often. I still think hack squat with leg press hits it just as hard

Canadian Crippler
05-18-2006, 07:22 AM
Doesn't hit close to as many muscle groups.

05-18-2006, 08:51 AM
thats why i usually focus on certain muscles in the leg for each exercise

05-18-2006, 01:13 PM
Wednesdays Leg workout:
Squats: 125x12 125x12 225x12 225x12
leg press: 225x12 225x12 225x12 315x12 315x12(did these ones light but i did them all the way down to the very bottom and very slow)
hack squat: 125x12 225x12 315x12 (BELOW Parallel)
leg ext's: 90x12 100x12 110x12 120x12 (very slow reps as well)
no abs today , no cardio today

05-19-2006, 04:48 PM
time to vanish for a while

05-19-2006, 06:06 PM
Doesn't hit close to as many muscle groups.

Yeah, but bodybuilding is completely different than weightlifting. In fact, it is quite rare to see a Body Builder squat on a regular basis. Some do, but most do not. They use a lot more variety and hit the legs with so many difference type of exercises, that they need not worry if they are hitting all the muscles.

In any event, good luck to you Ederon! You have a really great physique... I wish I could cut down to your body fat levels (I am working on it!). Were you always naturally lean?

05-20-2006, 11:26 PM
i was the runt of the pact for most of my life. I was into every sport that was available to me. Anything with competition, i was involved. So yea i was always fairly lean, not always but usually.
Un-like my brother who got the opposite, 6'7 380lbs

05-22-2006, 04:41 PM
did my workout for thurs fri:
no gym for SAT,SUN,MON gym closed

05-23-2006, 09:49 AM
awaiting afternoon workout

05-23-2006, 10:02 PM
Tuesdays Chest workout:(shoulder injury included over the weekend)
decline bench: 125x12 225x8 285x2 285x1
incline db: 60x12 70x12 80x8
peck-deck: 75x12 85x12 95x12 105x12 115x12
cable x r: 20x12 30x12 40x12 40x12

05-24-2006, 11:32 AM
Wednesday morning: cardio:20min abs 5x12

05-24-2006, 10:10 PM
Wednesdays Workout:
Legs: Legpress: 225x12 315x12 450x12 450x12
Squats: 125x12 125x12 225x12 225x12
Hack squat: 125x12 225x12 225x12 315x12
Leg ext's: 90x12 100x12 120x12 140x12
calves(using legpress machine): 450x12 450x20 450x25
this workout got me good.

05-24-2006, 10:51 PM
Im very much addicted to the gym. Its 1am and im all up and jumpy about my next workout. I think its time i see a doctor hahaha.... no its my secret!!! Nothing is better than being one third of the way done a workout and, having a sweat going on, blood pumping through the body, and this squeezing feeling like you wanna crush watermelons for a living. Nothing is better than that, NOTHING!!!!

I forgot to mention my birthday is coming up on the 6th. Its not my birthday i didnt forget to mention, rather it is the ONLY time i drink alcohol. Also i don't smoke, and i have given up sweets alltogether, i.e chocolate and candy forever! Yep i forgot to mention my LONG time goal is to become a pro bodybuilder, its a long way away if i ever get that far, but i have to set this goal. I have to because i have no goals in life, sure i wanna soop up my car get a house marry my girl, but for myself i want to do something hard to achieve and this is it. Also i want to get to the national level before my brother does! Stupid bastard is now racing me to it! His in a different boat on his own, first off he has never done a real cut. His starting just this summer. At the start of the year he was bout 385lbs now his about 245lbs at 6'6 bastard puts on weight like a car holds people. I'm torn apart from helping him and not. Why wouldnt i help him? well if i do, and i probably will, he may get to the nationals before me. Why you ask? well one thing is for sure, if there was one thing i was always good at was teaching. Anyways enough about my brother who i may have to kill one day...nah just kidding i think it would be awsome to be in the same show as him and have me in the Light heavies vs him in the heavies for overall, would be a dream come true regardless of who would win. I dunno, im rambling again late at night, to who i don't know, dont even know if people read this journal other than myself, and a few miss clickers ;p anyways body repair time (sleep)

05-25-2006, 08:47 PM
Thursday morning: Cardio 20min
Afternoon workout: Arms
Cambered curls: 50x12 50x12 50x12 50x12 50x12
standing db curls: 30x12 30x12 35x12 35x12
one arm preachers: 25x12 25x12 25x12 25x12
concentration curls: 20x12 20x12 25x12 30x12 35x12
pushdowns: 100x12 120x12 140x12
rope ext's: 50x12 70x12 80x12 90x12 100x12
overhead exts: 60x12 70x12 80x12

05-26-2006, 06:13 PM
Friday Back:
Wide grip chins: 3x8
close grip chins: 3x8
Cable rows: 90x12 100x12 140x12 160x12 160x12
bent over rows (db): 60x12 70x12 75x8 75x8
lat pulls: 100x12 120x12 140x12 140x12
seated machine pulls: 50x15 90x12 100x12 110x12 120x12
no cardio today

05-26-2006, 09:15 PM
gl with your dreams bro, your dedication is very impressive. Where in TO are you from?

05-26-2006, 11:19 PM
gl with your dreams bro, your dedication is very impressive. Where in TO are you from?
Thanks for the response, i don't think right now im living for anything other than living my dreams, so till death upon me, i shall live it.
note: whenever i look at the mirror at the gym rather it being for form when doing sets or just after a workout to see some fruits of the labor, i still feel disgusted in myself. I know its a long process but i feel im just not up to par with myself. I dont know i want more than what i have right now. As for the dedication i am trying to be more dedicated. I think i need more knowledge in the diet department. I know quite a bit, but i need to see what works best for my body. Everyone is different i just have to see whats best for me.
I am from the high park/parkdale area if you know where that is. Basically the South West end of Toronto.

05-27-2006, 10:11 AM
Ya I am familiar with it, in the summers I live in oakville so I'm not far at all. Everyone always needs more knowledge, I wouldn't stress about it.

05-27-2006, 11:09 PM
I have a shoulder workout to do by sunday... Shoulder always acts up during basketball so i kept basketball out of my life and play rarely now. Too bad for me my team made it to the semi-finals and is fighting for bronze....I suppose i have to show up, really dont want to rather get a good shoulder workout. But i promised........i promised i would show....

05-28-2006, 08:28 AM
Basketball was fun today. We lost to Chicago by two points. The coach kept me on the whole game. I made some nice plays/breakaways/3pt'ers
Although i was injured during the first 15min of play. I was close to the basket on the rebound and one guy fell back, as he did he fell back into my kneed which was straight, so the agony on my patella!!! i limped to the bench. The coach said,"You going to be ready to go back on in 5min?" I was like give me some time to walk it off, geez! I went back on in 5min played for the rest of the game. Going to give my knee some rest for a couple days, and if it isnt healed i'll go see a doctor. Probably isnt that bad i can walk fine. Well thats it for today

05-29-2006, 08:34 AM
My accident is worse than i thought, im out of commission i hope to recover before my birthday

05-30-2006, 10:21 PM
I suppose i am as dedicated as people tell me.
I limped to the gym today, couldn't stand sitting at home not working out.

Seated Bench(machine): 70x12 80x12 90x12 100x12
Seated Fly's(machine): 30x12 40x12 50x12 70x12 80x12 90x12
peck-deck: 80x12 90x12 100x12 110x12
incline bench: 125x12 125x12 125x12 225x12
incline fly's: 30x12 35x12 40x12
no cardio: obviously
no abs

06-01-2006, 12:21 AM
front lateral raises: 30x12 35x12 40x12 40x12
side lateral raises: 27.5x12 30x12 35x12
shoulder press(behind the head): 125x12 125x12 125x12 225x12 225x12
shoulder extension(machine): 10x12 15x12 20x12 35x12 50x12 70x12

no cardio
no abs

my leg is getting better im limping less everyday i hope to have it full repaired for next weeks leg workout. i can only hope

06-01-2006, 07:00 PM
Due to the leg positions for back workout im leaving it out today my leg is still gimped, i dont want to ruin it by trying to do bent overs or anything seated....friday is arms day should be ok doing mostly standing stuff

06-02-2006, 05:00 PM
Fridays Arm workout:
Before i post my workout, this leg was killing me this morning, i mean really hurting badly, it was better after breakfast but, this leg has been getting me down lately. I was going to post a picture update but i might wait it out. Since i feel im not doing one hundred percent in the gym, not because i dont want to but because its hard to sit and stand for to long on this leg i have injured. It has lowered my morale. I can only hope to god it heals by next week, one week of this aggrevation is enough for me. (also kind of pissed because i never ever get hurt, dont remember when i ever did)
Anyways my ****ty arm workout:
Barbell curls: 50x12 60x12 60x12 60x12
standing db curls: 25x12 30x12 35x12 40x12 40x12
one arm preacher curls: 25x12 25x12 30x12 35x12 35x12
concentration curls woulda killed my leg doing that, so i skipped it.
Push downs: 100x12 120x12 130x12 150x12
rope extensions: 50x12 60x12 70x12 80x12 90x12 100x12
overhead extensions(2hand db): 50x12 60x12 65x12 70x12

06-04-2006, 12:02 AM
SATURDAY: celebrated my bday today, even though its not till tuesday.
enjoyed italian buffet. Debating if i should cut or bulk now. debate debate..
think think.....

06-05-2006, 09:48 AM
having a tuff debate between cutting right now, staying lean, or start bulking....
i suppose after i go to the doctors for my leg i should make my mind up.
todays workout is chest.

06-05-2006, 10:45 PM
fly's warmup:20x12 30x12 40x12 50x12
Incline bench: 125x12 125x12 125x12 225x12
seated bench: 50x12 60x12 70x12 80x12 90x12 100x12
wide fly's(machine): 30x12 40x12 50x12 60x12 70x12
close fly's(machine): 60x12 70x12 80x12 90x12 100x12
no cardio
no abs

06-11-2006, 10:03 PM
Miss posting this weeks workout... Its been pretty light... finally my leg injury has almost cleared up 100% i believe one more week without training legs is all im going to give it, then im going back to a leg workout.
Something surprising happened today for those who live in Toronto or the GTA will know where this is, but anyways im at Yorkdale mall with my girl, and as im walking i see this HUGE GUY, i looked immediately to his face and guess who it is????
yep big paul himself right infront of my face, he was just chilling maybe waiting for someone, if i had a camera i would have for sure asked to get a picture with the guy. Now i used to see him at gold's gym back a few years ago when i was training there and my bro said to me. "Yo you know who that guy is on the cardio?" and i was like pssh, am i supposed to know. His like "thats paul dillet" i was like noooo waayyyy!! his was pretty small.
I guess he really is coming back to compete because his HHUUUGGEEE
his arms were GINORMOUS!!! veins wrapped aroundn his biceps and arms like an angry snake pit. i was just in awe. anyways ill post this weeks workout
hope to get my motivation back, i never quit going to the gym, i will not and cannot but i sometimes lose motivation....

06-13-2006, 11:40 AM
Mondays Chest workout:
Decline bench: 125x12 200x12 225x12 225x8 285x1
Incline bench: 125x12 225x12 225x8 225x8
seated fly's(machine): dont remember the weight
cable x overs: 40x12 50x12 60x12 70x12
no abs
no cardio
finally decided bulk. my goal is to hit 240 by christmas.
I am 201lbs now.

06-14-2006, 11:52 AM
Tuesdays Back workout:
Chins: 2x12 wide grip 2x12 close grip
bent over rows: 125x12 125x12 155x12 155x8
seated cable rows: 100x12 120x12 150x12 160x12 160x12 160x12
lat pull downs: 100x12 120x12 140x12 150x12 180x8
seated pulls(machine): 100x12 110x12 120x12 130x12 140x8

06-14-2006, 11:54 AM
Wednesdays Arm workout:
BB curls: 40x12 60x12 70x12 100x12
seated incline db curls: 25x12 30x12 35x12 40x8
one arm preacher curls: 25x12 30x12 35x12 40x12
concentration curls: 25x12 30x12 35x12 40x12
push downs: 100x12 120x12 140x12 160x12
rope extensions: 90x12 100x12 110x12 120x12 140x8
overhead extensions db: 55x12 60x12 70x12 80x12
no abs no cardio

06-14-2006, 11:21 PM
its been 2days of bulking hard and i put a hard 1.9 pounds on so far...
from 200 to 201.9 i am proud. only 38.1 more to go

06-15-2006, 09:03 PM
took today off no gym today

06-17-2006, 11:46 AM
Meal 1: 6 eggs/whole eggs/ with bread on each, orange juice, 1 bowl of footloops with 2% milk, banana, orange, oatmeal

Meal 2: 16oz steak(fat steak) potatoes, cesar salad, pita bread, diet pop

Meal 3: 16oz steak wrapped in pita bread with loads of sauce, ravioli a full bowl full, diet pop

Meal 4: one large pizza w/ pepporoni, sausage, mushrooms, lots of cheese,
with dipping sauce, a big bag of onion rings, and cookies.

Daily snacks, 1/2 tub of ice cream, chips, sport drinks, popsicle's, pop, etc

Since the begining of the week ive been eating like this and guess what i weigh?
monday. (start of week 201lbs) saturday morning after a hearty breakfast: 196lbs!!

Hard gainers dont exists my ASS!!!!

06-17-2006, 02:34 PM
how many cals is that?

06-17-2006, 05:51 PM
A Lot!

06-20-2006, 01:23 AM
im not going to bother coming back to my journal till i hit 230lbs. wish me luck

08-28-2006, 09:50 PM
Well i have been consistently at around 220ish so i decided to come back posting on my journal. Nothing has changed same hard work!

08-28-2006, 09:54 PM
To be realistic i am trying to hit 230 for december then keep the weight there or go higher if possible. Feb. is the month that i start dieting and get ready for my next show in may. so i hope i keep at it!

09-09-2006, 10:27 PM
I have started a time laps of myself, taking a picture every other day of myself untill my show (May 2007). And im going to make a video of it to see the transformation!

Yep im as heavy as i've ever been, and ill keep pushing on to 230lbs.

09-17-2006, 06:01 PM
Nice, Have you made it to 230 yet? Which competition next May are you planning for?

09-17-2006, 10:38 PM
No not quite 230 yet. Im hovering 220 and the show i will be doing is
May 27, 2006

Mississauga and South Central Ontario Championships
Levels 1 and 2
Port Credit Secondary High School
Mississauga, ON

09-17-2006, 10:39 PM
I believe i have made Huge improvements to be honest. My back feels like it has doubled in size, my legs are improving, everything else gettin bigger.
No more middleweight for me, im going for at least light heavy if not heavy weight, only time will tell

09-17-2006, 10:50 PM
No not quite 230 yet. Im hovering 220 and the show i will be doing is
May 27, 2006

Mississauga and South Central Ontario Championships
Levels 1 and 2
Port Credit Secondary High School
Mississauga, ON

oh **** man that is close as hell, I will drop by to give ya some support

09-18-2006, 10:28 PM
awww thanks bro!
btw post me a pic

09-18-2006, 10:55 PM
I will be posting a few in my journal within the next few months. As the comp gets closer though we will talk for sure bro.

09-19-2006, 11:20 PM
haha sweet deal!

09-25-2006, 10:21 PM
Good news for me, this past month i have recieved my personal training certificate as well as my first-aid and cpr. So i decided to look for a job and clients in the field.
I have been training a bunch of people where i work out. And i also have been picked up by a personal gym, to train there clients. So i suppose my money problems might dissapear if i can find a way to work as many hours as possible.

Training has been doing ok, as usual, i had a nagging shoulder problem, nothing serious just annoying, i must have pulled it or something during a basketball tourny. And thats another thing i have decided to no longer play basketball again, my bodybuiling is way more important than that anyways.

10-26-2006, 01:12 PM
personal training is difficult at the start. Lots of hours in the morning and late at night. Working out just as hard. Since im all bulked, i dont really see any gain's. Cant wait to cut.

01-08-2007, 05:24 PM
enough talk buddy, get ur ass back in the gym, lol

01-10-2007, 02:21 PM
Cleaning up my dieting seems to be working.

01-10-2007, 02:24 PM
Instead of opening a new journal which is stupid ill keep this one and move my comments over.
:For all those who remember me, hi! I have had internet problems for the last couple of months. Its now resolved. Just got back from Montreal for New Years. Had a blast and still worked out at the hotel's gym. Very weird sytem they had there, all the machines didn't have weights but rather a release valve to decrease the weight and Pressure valve to increase the weight, very weird.

Well im getting ready for my show in May. I had to really add some size since i last competed, Sept 2005. So i took a whole year off to bulk up.

Jan to Feb i'll start a like cut, and get serious in march.

I will be posting pics shortly.

01-10-2007, 02:25 PM
another week at the gym starting next week ill start posting lifts
i started cleaning up my eating. I only cook food now, nothing premade or bought, with the execption with friday nights.

01-17-2007, 10:28 AM
ugh.. i got food poisoning over the weekend...... (x_X)
i have lost 9.5lbs in two days.
:( hope i get better soon, may isnt to far away.....

01-21-2007, 06:18 PM
ugh.. i got food poisoning over the weekend...... (x_X)
i have lost 9.5lbs in two days.
:( hope i get better soon, may isnt to far away.....

yo osk, its Ray from mccormick, havnt see u at gym latley, u still sick bro? u gotta stop eating all those rare steaks man! lol jokes
anyways hope u feel better, juss remember everyday u dont train I AM, and im gunnin to oversize u too!

im rocky and ur ivan drago! lol

01-22-2007, 08:09 PM
Here are my lifts for Saturday and Monday:

Flat bench: 100x15 150x12 170x12 220x8
Fly's DB: 25x15 30x12 35x12 40x12
peck deck: 45x12 55x12 65x12 75x12
incline bench: 125x12 150x12 200x6
cable x overs: 30x12 35x12 40x12
abs: 5x12

Mondays workout: before i post i just wanted to say i now am personal training at this club called "Pure Fitness" during the evenings, and it is by far the best gym in toronto, hands down. (next to golds which closed)

So i had an amazing arm workout today. And ill finally be able to get back to the hammer press machines YA!!!

Arm workout:
db curls standing: 25x12 35x12 45x12
preacher curls BB: 35x12 45x12 55x12
preacher machine: 25x15 35x12 45x12 75x12
concentration curls db: 25x12 35x12 40x12
cable concentration curls standing: 25x12 35x12 40x12

pushdowns: 55x12 75x12 90x12 120x12
rope extensions: 35x12 40x12 50x12
overhead extensions (seated machine): 30x12 40x12 50x12
seated pushdowns (machine): 55x12 60x12 70x12
cable extensions bent over: 25x12 30x12 35x12


01-23-2007, 08:18 PM
Tuesday's legworkout:
Squats: 100x12 125x12 175x12 200x12 220x12
hack squats: 100x12 150x12 200x12 250x12 300x12
leg extensions: 100x12 120x12 130x12 140x12 180x8
stand-up leg curls(machine): 25x12 30x12 35x12 40x8
lying down leg curls: 20x12 30x12 40x12 50x8
standing calve raise(machine): 100x12 150x12 200x12 250x12
toe extensions(machine): 75x12 80x12 100x12 130x12
cardio: 20min

great leg workout, just had a bit of a pull in my hamstings, probably because i havn't done alot lately.

01-24-2007, 07:49 PM
wednesdays workout:
chin-ups: 12, 8, 6
Lat-pull-downs: 100x12 130x12 150x12 180x8
cable rows: 120x12 150x12 160x12
dumbell rows: 50x12 60x12 70x8 100x8
seated machine rows: 100x12 120x12 150x8
bent over machine rows: 45x12 200x12 300x8
abs: 5x12

01-27-2007, 10:06 PM
Thursdays workout:
hammer press/shoulder press: 90x12 200x12 300x12
front raises: 30x12 40x12 45x12 45x12
lateral raises(machine): 30x12 40x12 50x12 60x8
shoulder press(vertical)(machine): 90x12 120x12 150x8 200x8

01-27-2007, 10:06 PM
Friday: cardio:25min
Saturday cardio:25min

01-29-2007, 09:13 AM
saturday: cardio:25min
(since ive been going to this gym cardio has been a breeze, watching tv while i sweat has never been so sweet!)

Sunday: OFF!!!! sighs* in relief

01-29-2007, 07:29 PM
Mondays workout:
Flat hammer strength press: 100x12 200x12 300x6
Seated hammer strength press: 100x12 200x12 300x4
seated flys (machine): 60x12 70x12 80x8
cable most musculars: 30x12 40x12 45x12

01-31-2007, 04:13 PM
tuesdays workout:
LEGS:note pretty big leg workout, i was exhausted but still managed to do an hour of cardio.

Squats: 100x12 200x12 300x12
leg press: 200x12 300x12 400x12 500x12
squat machine: 125x12 225x12 315x12
leg extension: 100x12 120x12 150x12 180x12
lying leg curl: 25x12 30x12 35x12
seated calf raise: 100x12 150x12 220x12 250x12
standing calf raise: 100x12 130x12 150x12 160x12
no abs today
cardio: 60min

01-31-2007, 04:16 PM
wednesdays Back workout:
chins: 12reps 8reps 6reps
Lat pulls: ??
seated rows: ??
bent over rows (db): 60x12 80x12 100x8
another type of seated rows: ??
chins with weight assisted: 50x12 60x12 70x12
bent over machine row: 100x12 200x12 300x8

01-31-2007, 04:17 PM
dont seem to have much time to post everything everyday anymore, working 7 days a week now. 530am is my earliest client and 8pm is my latest. going stright to sleep when i get home. :(

02-02-2007, 09:36 PM
This was yesterdays Shoulder workout (shoulders)
Shoulder press(hammer strength): 100x12 225x12 300x4
Lateral raises: 100x12 130x12 150x12 180x6
Another shoulder press(difference machine/angle): 100x12 120x12 140x8
Front raises: 30x12 35x12 40x12 45x12
Cable lateral raises: 25x12 30x12 35x12 45x8
cardio: 12min

02-02-2007, 09:36 PM
Today i didn't have time to workout so ill post my Bi/tri workout tommorrow

02-02-2007, 09:55 PM
looks good man. nice work in here.

02-03-2007, 07:47 PM
missed my workout today so if i miss sunday (last day of the week) i might as well quit my competition.

02-06-2007, 06:58 PM
Simply dont have time to post my workouts but i did do my sunday workout Bi's Tri's
and mondays workout was just amazing (chest)

02-07-2007, 08:30 PM
Great leg day very heavy
Leg press
hack sqauts
leg extensions
leg curls
and saving calf raises for another day

02-13-2007, 08:09 PM
Mondays workout
tuesdays workout

I hope to have to reserve more time for my workouts but im just to tired to type this late and night need to sleep.

02-14-2007, 09:49 PM
wednesdays workout
ok starting tommorrow ill start posting my workouts. i found some time to do some work on the ol' journal at work

02-17-2007, 06:32 AM
just when i said i would be posting exercises, i get dumped with work 5am-10pm!
well thursday i did shoulders i remember the numbers so ill post it i skipped friday for arms im doing them today (saturday)

02-17-2007, 06:40 PM
My shoulder workout for thursday:
all were for 12 reps except *
Shoulder press: (hammer str): 100, 225, 315*x6
Front Raises: 30, 35, 40
Lateral Raises (machine): 60, 80, 120
Rear lateral extension: 70, 80, 90
cable cross laterals: 30, 45, 45

02-18-2007, 09:23 AM
Saturdays chest workout:
Flat bench (hammer str): 125x12 225x12 315x5
Seated bench press: 125x12 225x12 315x6
Seated Fly's: 80x12 100x12 150x12
cable cross overs: 40x12 50x12 60x12
dips: 12, 12, 12
abs: 5x12
cardio: 10min

02-22-2007, 08:54 PM
Well i didn't get a chance to post any workouts this week.

02-22-2007, 09:03 PM
Ill post my Leg workout:(wednesday)
Squats: 125x12 225x12 315x8
Hack sqauts: 125x12 225x12 315x8
Leg extensions: 100x12 150x12 180x8
Leg curl: 60x12 80x12 90x8
calf raises: 200x20 300x15 400x15

Chinups: 12, 8, 8
Seated one arm rows(hammer str): 125x12 225x12 315x12 400x12
Bent over rows: 80x12 90x12 100x12
Lat pull downs: 120x12 150x12 180x8
Cable rows: 120x12 150x12 180x12
both days i did abs 5x12
and 15min cardio

02-27-2007, 09:01 AM
Fridays workout:
Barbell curls: 45x12 55x12 65x12
Preacher curls BB: 35x12 40x12 45x12
Seated arm curls DB: 30x12 35x12 40x12 *with an incline
Concentration curls: 30x12 35x12 40x12
Tricep Pushdowns: 150x12 170x12 190x12
Tricep extensions *rope: 60x12 80x12 100x8
Overhead tricep extensions DB: 55x12 65x12 75x12 *2 handed
Tricep extension Machine: 75x12 95x12 125x8
abs: 5x12

03-05-2007, 06:19 AM
Well it has been hit or miss with writing down my workouts. Feb has been a hard month, alot of unexpected bills. (i.e car, accidents etc.)
And diet prep has gone underway.
Here is my diet for my may show. (March1st-April1st) diet:
Meal1: 12oz chicken brown rice vegggies and or Oatmeal
Meal2: 12oz chicken brown rice veggies
Meal3: 12oz chicken baked potatoe
Meal4: 12oz chicken
Meal5: 12oz chicken oatmeal
*i will sub beef once a week.

03-05-2007, 06:20 AM
i weighed myself today im sitting at 219lbs.
In december i was about 235lbs*(my heaviest to date)
i am hoping i come in at around 200lbs dry

03-09-2007, 06:35 AM
dieting is going well. im down to about 216 in the morning.

03-09-2007, 08:59 AM

Why so many curls and tricep work?

nice leg day before that.

03-09-2007, 02:50 PM
because it works? heh i don't know to be honest after my very first set of doing any arm work and tricep work i feel like there full already. But i like to punish them.

03-11-2007, 11:01 AM
Got my ephedra yesterday, zantrax as well. those are going to be my 2 supplements for dieting down. I'll be using "water tight" dieuretic a week before the show

03-19-2007, 06:53 AM
I have had a great start on my dieting. Been keeping it hard for 5days and 2 cheat days. Thats going to have to stop. I should only be having 1 cheat dinner a week.
I should put some pics up. I dont think i look anything like my other shots back in 2005. Im 220 now. About 217 in the morning. If everything goes as planned i should be ready for the may 26th.
a bit jitttery nervous when i think about the show. i mean come on, my last show i got a DNF. Had a stupid spasm, that and i was to light to compete at my height (6"@172lbs)

03-19-2007, 09:46 PM
good luck on the dieting.... how much heavier are you compared to the last time at the point before a show??

03-19-2007, 09:58 PM
What show (and org) are you competing in?

03-21-2007, 10:04 PM
well i was at my highest ever at around 235lbs in december.
im hovering about 218-220ish now
and i plan to be 197lbs to fit my light heavy category
i was 185 2 weeks before my last show and got down to 172lbs for the show.
so i hope to drop less steeply this time and hit 197lbs within 4weeks out.
im 9weeks away right now.

This is the show i will be competing in:

May 26, 2007

Mississauga and South-Central Championships
Levels 1 and 2
Port Credit Secondary School
Port Credit, ON

03-22-2007, 06:10 PM
when you mean 'org' im guessing you mean the organization?
its the OPA (Ontario Physique Association)

03-23-2007, 08:26 PM
officially nine weeks away and im pissed nervous....
Every workout counts.
Every rep matters.
Every calorie will have to burn.
Started my dieting about a week ago. Trying to eat clean, but still a battle.

04-03-2007, 08:09 PM
8weeks away and counting......
im at 220 and i have been there for about a week. So i asked my nutritionist what to do.(he has trained national level's before)

Basically I need to do more cardio, and im working out for about 1 hour and cardio for another 45min.

He is telling me i need to workout twice a day, 6 days a week, split, and each body part twice a week.

So im going to try it. Eating is going well. The workouts are becoming a bit higher in rep range, not by much but about 15reps.
I'll start posing once my abs come out fully.

04-04-2007, 09:33 AM
sounds awesome I cant believe your diet is only 9 weeks long you must have started preety lean...Im jealous
good luck man!

04-04-2007, 08:29 PM
uhhh.........well not sure bout that..... just started later cuz i got to depleted last year....

04-04-2007, 08:59 PM
hmm intresting what are your caloires at right now??? are you real low carb??

04-05-2007, 03:13 AM
i dont really measure. I would say im taking about 3 servings of carbs per day. each serving = 1/2 a cup

04-05-2007, 10:49 AM
lol im jealous no measuring...dammn

04-05-2007, 11:39 AM
why would you be jealous? I havn't updated any pics of me, i probably look like crap because of me being lazy :(

04-05-2007, 11:50 AM
well post some pics up and let me be the judge!!!...im just saying i spend alot of time weighing out my food and I hate doing it
i have a feeling I could be wrong but if you had didnt have to start till 9 weeks out you have to look preety good
and actually do you have any starting pics??if so I never saw those either

04-05-2007, 08:24 PM
yea there at the 1st page. and yea ill post a few pics.

05-01-2007, 08:34 PM
4weeks till my show i dont think ill be ready may26th.....

05-04-2007, 09:07 AM
Im going to post a picture of myself back in October, i was 235lbs and i just woke up.

11-07-2007, 03:29 PM
decided to put up the journal again. Back to 235. Gunning for 260.
Lets see what can happen.