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Progress
04-13-2006, 06:46 AM
Well it seems as though the journals are one of the most popular areas of this board. I've neglected reading them, let alone starting my own but here goes. My girl broke up with me, I'm starting school again in August and I figured I'd try to tighten up my workout and diet until I start school. Ideally I could continue it through school, but who knows.

I've been working out with WBB1 for a little over a year now and it's been great. I've slightly modified it as seen below. These last three workout days were crammed without rest days because I will be going home for Easter today after work and needed to get them in.

My diet is currently bulking/maintaining. I haven't been pounding food but I will try to change that shortly. I'd like to bulk through May, maybe half of June and then start my first cut.

I have some pics of my upper body in the pics forum. They are sort of old but I look very similar. Legs have gotten bigger and I'm sure I'll post pics sometime soon.

Last time I was weighed at the docs. (a little over a month ago) I weighed 173 lbs. I'm 5'10." Not sure what BF is but I'm guessing around 12%.

Here are my workouts starting Monday (4/10), to Wednesday (4/12).

Day 1: Chest/Back

BB Bench - warmup, 185 x 8, 185 x 6
Incline DB - warmup, 75 x 8, 70 x 6
Dips - warmup, BW+80 x 8, BW+80 x 6
Pullups - warmup, BW+15 x 8, BW+15 x 6, BW+25 x 3 (mostly focused on negatives)
DL - 135 x 8, 225 x 8, 295 x 6, 295 x 6, 345 x 1 (:strong: )
BB Rows - warmup, 155 x 8, 155 x 6
BB shrugs - warmup, 185 x 10
Knee raises and crunches - meh

Day 2: Legs

Squat - 135 x 10, 185 x 8, 185 x 6, 205 x 3, 235 x 1
Hack sqauts - 135 x 8, 225 x 8, 245 x 6
Leg curls - warmup, 80 x 8, 80 x 8
SLDL - 135 x 8, 205 x 8, 205 x 6
Seated calf raises - warmup, 200 x 10 (*4)
Side bends - meh

Day 3: Shoulders/Tris/Bis

Standing Military Press - warmup, 115 x 8, 115 x 7, 135 x 2 (:strong: )
Seated DB Press - warmup, 50 x 8, 50 x 7
Lateral raises - warmup, 30 x 10, 30 x 10
DB Shrugs - warmup, 85 x 8, 80 x 8
Narrow Grip Press - warmup, 145 x 8, 145 x 6
Skull crushers - warmup, 90 x 8, 90 x 7
BB Curl - warmup, 95 x 8, 95 x 7, 115 x 2
Hammer curl - warmup, 45 x 8
Crunches - meh

I'm stronger now than I've been my whole life. I'd like to get stronger and bigger, obviously, but I think this is a good point to start.

Diet, like I mentioned, isn't strict and only supps. I take are multi, fish caps, whey, ETS and creatine.

It begins!

Progress
04-19-2006, 06:38 AM
Well I think after this week I'm going to switch from WBB1 to WBB2. I'm switching for several reasons. 1. I've been doing it for over a year now and I think my body is ready for something different. 2. I'm bored of it. 3. Weighted dips are killing my sternum.

I haven't had a full week so I did chest/back yesterday and here is how it turned out:

BB Bench: Warmup, 185 x 8, 185 x 6
Incline DB: warmup, 75 x 7, 70 x 6
Dips: BW x 10, BW+80 x 8, BW+80 x 7
Pullups: BW x 10, BW+15 x 8, BW+15 x 7, BW+35 x 3
DL: 135 x 8, 225 x 8, 295 x 6 (w/straps), 295 x 6 (w/straps), 315 x 1 (raw)
BB Rows: Warmup, 185 x 6, 185 x 6
BB Shrugs: 185 x 10
Knee raises - sort of

Todays diet:

M1: 1 cup FF cottage cheese and a banana
M2: 2 cups skim milk, two cups Honey Bunches of Oats
M3: 2 cups spaghetti, 6 oz can tuna
M4: 1 scoop Nitrean/Opticen mix (70/30 split respectively), 1 cup FF plain yogurt w/Splenda
M5: Chicken Stir fry
M6: Undecided as of now

Progress
04-19-2006, 10:31 AM
Someone please respond to my journal! :(

Even after over a year of WBB1 my traps are still lagging. I've added DB shrugs to my shoulder workout on day five but still no significant gains. Since I'm going into WBB2 I'd like to know I'm hitting my traps sufficiently.

Any other ideas to build my traps/yoke?

HILL
04-19-2006, 10:41 AM
training is looking good whats your maintanance cals and your cals your taking in daily out of interest. putting on size to any muscle is gaining weight in general. for traps mine have come on from doing heavy BB smith shrugs. the most important thing is making your your arms stay straight and you focus on just shrugging your shouldersna dn really using them traps with a sqweeze at the top keep up the good work

Progress
04-20-2006, 10:30 AM
training is looking good whats your maintanance cals and your cals your taking in daily out of interest. putting on size to any muscle is gaining weight in general. for traps mine have come on from doing heavy BB smith shrugs. the most important thing is making your your arms stay straight and you focus on just shrugging your shouldersna dn really using them traps with a sqweeze at the top keep up the good work

Thanks. I haven't calculated my cals yet. I've just tried to down a decent amount of everything in every meal. I do know I need to eat more though.

I haven't tried smith shrugs. I will give those a shot in replacement over the DB shrugs on shoulder day.

Thanks for the advice!

Progress
04-21-2006, 06:12 AM
Legs 4/20:

Squats: 135 x 8, 185 x 8, 185 x 7, 205 x 3, 235 x 1 (missed on two :()
Hacks: 135 x 8, 225 x 6, 225 x 4 (pathetic grip :bang:)
Standing leg curl (hammer strength): warmup, 90 x 8, 90 x 8
SLDL: 135 x 8, 205 x 8, 205 x 7
Seated calf raises: warmup, 180 x 10*4

To reinforce my last post about switching routines I can't wait to start WBB2 next week!

Progress
04-22-2006, 06:52 AM
Here's 4/21's shoulder workout:

Military press: warmup, 115 x 8, 115 x 7, 140 x 2
DB press: 25 x 8, 50 x 8, 55 x 6
Lateral raises: 30 x 10*2
Smith Shrugs: two plates each side x 10*2
Narrow grip BB press: warmup, 145 x 8, 145 x 7
Skull crushers: warmup, 90 x 8, 90 x 7
BB curls: warmup, 95 x 10, 105 x 8
Hammer curls: 45 x 8
Some abs

Progress
04-25-2006, 06:56 AM
Wow WBBII kicked my azz. I don't know if it was because of the transition to a different routine or the less than amazing diet for yesterday but it was rough. EDIT: Also, I stopped ETS and Creatine for a while. I think I will pick up after a month or so of WBBII.

Chest/Back, 4/24:

Incline BB press: warmup, 75 x 11, 70 x 8 (missed on 9?!?!)
Close grip chins: BW x 11, BW+10 x 11, BW+10 x 9
Flat bench flies: warmup, 45 x 11, 45 x 10
DL: 135 x 11, 225 x 11, 275 x 9 (shouldn't have even attemped, I felt like I was falling asleep)
Decline Barbell: 135 x 11, 155 x 10, 155 x 8
T-bar row: 110 x 11, 110 x 11 (definitely can do more but yesterday was saddening)

I'm going to go pound some cottage cheese FTW!

Progress
04-26-2006, 07:17 AM
20-rep squats! How much weight should I do? I guess I can do 185 and force 10 and then the remaining 10 would be breathing squats?

Please advise!

KevinStarke
04-26-2006, 10:13 AM
Try it out man see if you can handle it. Stopping at the top and taking a few breathes is no big deal.

Progress
04-26-2006, 10:39 AM
Try it out man see if you can handle it. Stopping at the top and taking a few breathes is no big deal.

Alright, I'll give it a shot. I'll play Vicarious on the ol' iPod and see how it turns out.

Progress
04-27-2006, 06:26 AM
Holy azz that was rough! The first eight reps came as normal. I forced the second two and was amazed that I could do it keeping tempo. Then at 10 I started to pant. I was breathing like crazy. I forced 20 and fell to the floor and was dead for the rest of the workout. The leg press felt the brunt of the squats, that's for sure.

Squats: warmup, 135 x 10, 185 x 20
Leg Press: warmup, 165 x 20
Leg extensions: warmup, 160 x 15
Hammy curls: warmup, 90 x 9, 90 x 6 (had to drop set to finish)
Calf raises: 180 x 15 (oops forgot to go to 25, seated), 160 x 25 on leg press
Side bends: 90 x 12*3

KevinStarke
04-27-2006, 07:41 AM
Nice 20 repper man, gonna be hurtin tomorrow.

Progress
04-28-2006, 08:30 AM
Nice 20 repper man, gonna be hurtin tomorrow.

Oh, I am!

Eating today:

M1: 1 cup FF cottage cheese, 1 banana
M2: 2 cups raw oats, 2 cups skim milk, some Splenda, ate it raw, yum!
M3: I have some left over stir fry w/rice, 1 cup FF plain yogurt w/scoop Nitrean
M4: 1/2 lb Spaghetti with some of my mom's pasta sauce (can you say 800 cals and 28 grams of protein just in the pasta?), 6 oz can tuna
M5: A ton of stir fry/w rice
M6: I might be drunk by this time, I'll be creative.

Progress
05-01-2006, 07:53 AM
4/28/06 - Shoulders/Bis/Tris

Wasn't ready for this!

Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
2x6 (supersetted): warmup, 60 x 6*2, 25 x 6*3, 25 x 6*3
Incline Skull Crushers: warmup, 90 x 11, 90 x 8
Incline Dumbbell Curls: 40 x 9, 40 x 9
Reverse grip BB press: 115 x 11, 115 x 11
Hammer Curls: 50 x 10, 50 x 9
Weighted decline crunches 3 x 10

What incline is respectable for incline curls? They kicked my azz! I struggled badly through them. Also, I replaced reverse grip BB press in for dips because of my sternum soreness.

NOTE: This is my least favorite grouping in WBBII.

Vita
05-01-2006, 09:20 AM
nice work. it's good to see the numbers you're moving at your size. gives me a goal to aim for.

eventually, your girl will be totally behind you, if you haven't put her there already. good luck with that.

since i'm a dork like that: :spam:

Progress
05-02-2006, 12:47 PM
nice work. it's good to see the numbers you're moving at your size. gives me a goal to aim for.

eventually, your girl will be totally behind you, if you haven't put her there already. good luck with that.

since i'm a dork like that: :spam:

Thank you very much for the compliment and well wishes!

Here is yesterday's poopy chest/back workout. 5/1:

I don't know what happened but I wasn't feeling good. These last two Mondays have absolutely blown. I can't figure it out but I got a stomach ache and became incredibly fatigued right smack dab in the middle of the routine. Right when DLs started. I even became nauseas and felt like I was going to ralph.

DB incline press: warmup, 75 x 10, 70 x 10
CG chins: BW x 12, BW+10 x 11, BW+15 x 9, BW+35 x 3 (negatives)
Flat flies: warmup, 45 x 12, 45 x 11
DL: 135 x 12, 225 x 12, 295 x 1 (I was so pissed and ready to leave but I didn't) Also, my hammy strain came back and the sharp knee pain that is attributed to it was there. That sucked and was the ultimate reason why I stopped there.
BB Decline bench: warmup, 135 x 12, 145 x 10
Cable rows: warmup, 160 x 12, 160 x 11 (I'm definitely going back to t-bars next week)

KevinStarke
05-02-2006, 01:38 PM
Nice workout man, strong deadlifting.

-TIM-
05-02-2006, 02:06 PM
Squats: warmup, 135 x 10, 185 x 20Damn! Nice set Progress.

Progress
05-03-2006, 08:39 AM
Nice workout man, strong deadlifting.

I hope you're referring to the one from a few weeks ago considering since I've began WBBII, I've been struggling. But thanks!



Damn! Nice set Progress.

Thanks! It really kicked my ass. Hopefully I can do it again today.

Progress
05-03-2006, 05:36 PM
Again this leg workout kicked my ass!

Squat: warmup, 45 x 10, 135 x 10, 190 x 20
Leg Press: 100 x 10 230 x 20 (on the swinging hammer strength thingy)
Sitting leg extension: 180 x 10, 250 x 15
Leg Curl: 35 x 10, 80 x 9*2
Sitting calf raise: 180 x 25, the aformentioned leg press calf raises 225 x 20
Side bends: 90 x 12*3

I'm just going to comment on the 20 rep squats since they continue to amaze me. I upped the weight for the hell of it. Getting to 10 was really hard. I was honestly going to quit. For some reason, after every time I got back up I said, "one more!"

If there are believers and non-believers for 20 rep squats, put me down for the former. This is such a bitter sweet relationship and I love them but I also will love when I stop doing them.

KevinStarke
05-03-2006, 06:01 PM
Nice workout man outta be hurtin in the morning

Progress
05-03-2006, 06:21 PM
Nice workout man outta be hurtin in the morning

You are correct, sir!

Here is a pic thread dedicated to my legs:

http://www.wannabebigforums.com/showthread.php?p=1368888&posted=1#post1368888

Progress
05-04-2006, 08:39 AM
It seems odd that these things happen all at once but while I was at the gym doing legs there was a photographer who was putting some marketing thing together and he asked if he could take pics of me while I was working out. I'm not photogenic but he took a few pics of me.

In addition, I'm volunteering as a model for the Flying Pig Marathon here in Cincinnati. I will be displaying Asics running gear. I will be wearing these fine things:

http://www.promoreply.com/aol/images/146/asw727.jpg

http://www.paragonsports.com/Paragon/images/large/24-ms0401_navy_cl.jpg

I guess it's good that I get to display my boddy mid bulk. :rolleyes:

HILL
05-04-2006, 08:43 AM
i like the top

Progress
05-04-2006, 08:29 PM
i like the top

Yeah, it's not exactly like that, but close. I'll feel like a piece of meat for a while, though. :D

I did Shoulders/Tris/Bis today, 5/4/06:

Shoulder press/lateral raises/front raises: warmup, 65 x 6 / 30 x 6 / 25 x 6, 60 x 6 / 30 x 6 / 25 x 6, 55 x 6 / 30 x 6, 25 x 6 - this felt good.
DB shrugs: 90 x 10*3
Incline skull crushers: 20 x 11, 90 x 11, 90 x 10
Incline DB curl: 20 x 11, 40 x 10, 40 x 9, hate these
Reverse grip BB press: 45 x 11, 135 x 11, 135 x 10
Hammer curls: 20 x 11, 45 x 11, 45 x 10
Decline crunches: 60 x 12*2

Progress
05-08-2006, 06:43 PM
Here is chest and back for today, 5/8/06:

Incline DB press: warmup, 75 x 11, 75 x 9
Narrow grip chins: BW x 12, BW+15 x 11, BW+10 x 9
Flat flies: 25 x 11, 40 x 11, 40 x 11
Rack pulls (DL bad for hammy now): 135 x 10, 225 x 10, 295 x 11, 345 x 11, 395 x 3
Decline BB press: 135 x 11, 155 x 9, 155 x 9
T-bar row: 50 x 10, 100 x 10, 150 x 9, 135 x 10
Abs - misc. stuff

HILL
05-09-2006, 01:48 AM
workouts are looking good man keep it up

HILL
05-09-2006, 01:49 AM
ohhh and being made to feel like a piece of meat is nothing to complain about i never understand while girls complain because if and when they do it to me i cant stop smiling:)

Built
05-09-2006, 02:06 AM
I love making guys feel like pieces of meat - it always seems to make them so happy!

Progress, lemme know when you're ready to cut. I'm here for you.

You piece of meat, you. ;)

Progress
05-09-2006, 06:27 AM
workouts are looking good man keep it up

Thank you!


ohhh and being made to feel like a piece of meat is nothing to complain about i never understand while girls complain because if and when they do it to me i cant stop smiling:)

I know, it wasn't all that bad. I was definitely wearing the skimpiest of the clothes. I'd say 85% of my thigh was showing.


I love making guys feel like pieces of meat - it always seems to make them so happy!

Progress, lemme know when you're ready to cut. I'm here for you.

You piece of meat, you. ;)

I didn't mind it in front of the girls but most of the younger guys acted like complete tools. In the end I'd say it was a success. Besides, I get new shoes out of it.

Thanks, Built. I will need the help in cutting carbs down, that's for sure. It's going to be rough. The only question is when I'm going to do it. I'm debating if I want start at the beginning of June or at the end. We'll see.

Built
05-09-2006, 10:48 AM
There are a few tricks to cutting the carbs down - increase fats, time the carbs to when you're going to need 'em.

Nothing wrong with carbs, but they DO make some of us hungry!

Progress
05-10-2006, 05:26 PM
There are a few tricks to cutting the carbs down - increase fats, time the carbs to when you're going to need 'em.

Nothing wrong with carbs, but they DO make some of us hungry!

I know, but its the starchy carbs that I'm going to miss. :( :D

Alright here is legs for 5/10:

Squats: 45 x 8, 135 x 10, 190 x 20 (I have to do 195 next week)
Leg press: 2 PPS x 10, 3 PPS x 20
Leg extensions: 180 x 8, 250 x 12 dropped set to 180 x 3
Leg curls: 60 x 9, 95 x 9, 85 x 9
Seated calf raises: 90 x 10, 180 x 25
Hammer strength calf raises: 180 x 10, 250 x 25
Side bends: 90 x 12*3


Rants of the day:

1. People look at me like some sort of freak and then they act all hard and all these pretty boy rich kids at my f'ucking alma mater's gym are really starting to piss me off. I can't wait to get into UB's gym because it is much more suited for my type of lifting.

And this really pissed me off ...

2. I saw this kid doing one arm shrugs with a 45 lb plate. He was rolling his shoulder backward (you know what I mean). In walking around him I say, "You're going to hurt yourself doing that." He responds: "Why?" I reply: "You're shoulder is not supposed to move that way." He stops. Not 10 seconds later he is doing it again. Whatever, it probably wasn't enough weight and I doubt he could even imagine using enough weight to injure himself but it still pissed me off. Complete lack of regard. :mad:

McIrish
05-10-2006, 06:28 PM
Meh, you can lead a horse to water... I think all of us have run up against some really, really astoundingly dumb people in our time weightlifting. You can't really even teach them. Just do your best to stop them from killing themselves and hope for the best. I used to always see a guy at my gym who is probably 5'10'', 140 lbs squatting 240 and going down approximately 3 inches with his knees bent inward at all sorts of dangerous looking angles, then he would proudly stand back up (again, with great effort) and look incredibly proud of himself.

Coke
05-12-2006, 04:41 AM
Meh, you can lead a horse to water...

So, so true, lol - Keep doing your own thing man. You've really put out a lot of reps this past effort on a few sets.

Progress
05-13-2006, 03:33 PM
Feedback:

McIrish - Yep, not to mention the curl/bench jockeys.
Cocoa - Thanks. WBB2 calls for higher reps and it's a good change of pace for me I think.

Here is 5/12 shoulder/tris/bis workout.

Shoulder press/lateral raises/front raises: warmup, 65 x 6 / 30 x 6 / 25 x 6, 60 x 5 / 30 x 6 / 25 x 6, 55 x 6 / 30 x 6, 25 x 6 - this felt good.
Smith shrugs: 2PPS x 10*2, 2PPS+35PS x 10
Incline skull crushers: 20 x 11, 90 x 11, 90 x 8
Incline DB curl: 20 x 11, 40 x 10, 40 x 9, hate these
Reverse grip BB press: 45 x 11, 135 x 11, 135 x 10
Hammer curls: 20 x 11, 45 x 11, 45 x 10
Did some farmers walks with 100 lb DBs
Decline crunches: 60 x 12*2

Coke
05-14-2006, 11:53 AM
Finally saw your high rep deadlifting video, lookin tight man - numbers are nice for shoulders and arms.

Progress
05-15-2006, 08:16 AM
Finally saw your high rep deadlifting video, lookin tight man - numbers are nice for shoulders and arms.

That wasn't me. I have no videos of me lifting. :confused: But I do have a couple relatively active pic threads in that section of the boards. :)

Anyway, I've decided to drop WBB2. It's not that I don't trust it, because I most certainly do. I just don't feel like it's going to help me over these next three weeks. I'm starting my cut at the beginning of June and I want to be bulking with BGB before I start the cut. Then I will cut with BGB. Sound good?! I'm sure Built will be happy. :nod:

-TIM-
05-15-2006, 09:38 AM
I can't remember the last time I saw someone do incline skulls. How are they treating you? Is there a big difference from doing them on a flat bench?

Progress
05-15-2006, 10:07 AM
I can't remember the last time I saw someone do incline skulls. How are they treating you? Is there a big difference from doing them on a flat bench?

Yeah I just did them because they were on WBB2. To be honest, I couldn't tell the difference. I kept the weight at 90 lbs for both flat and incline.

Coke
05-15-2006, 10:31 AM
My bad dude about the video, I meant to simply give props on your pic(s).

Progress
05-15-2006, 10:33 AM
My bad dude about the video, I meant to simply give props on your pic(s).

Why, thank you! I appreciate it!

Now that I'm on BGB and I'm going to try to make it even wider and thicker.

Anyone know where I can throw shrugs into the routine? I need to make sure my traps are hit extra hard since they lag so bad.

Coke
05-15-2006, 10:37 AM
Anyone know where I can throw shrugs into the routine? I need to make sure my traps are hit extra hard since they lag so bad.

Traps fit in real well with the back routine or even shoulders...I do bb shrugs after a back movement or two - ;)

Progress
05-15-2006, 10:41 AM
Traps fit in real well with the back routine or even shoulders...I do bb shrugs after a back movement or two - ;)

That's what I'm debating. They will get hit really hard on rack pulls so I don't know if I should do them on that back day. I think I will do them on the vertical day before shoulders. Yeah, that's the ticket!

Progress
05-16-2006, 07:28 AM
5/15/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 5, 225 x 5, 315 x 5 (the following are with straps :() 335 x 5, 365 x 5 385 x 5, 385 x 5
BO rows: 135 x 8, 185 x 8*3
Hammer Rows: 2 PPS x 8, 3 PPS x 10, 2 PPS +35 PS x 10*2

Flat bench: 45 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 175 x 5
Incline DB press: 25s x 8, 70s x 8, 70s 8, 70s x 6

Seated calf raise: 1 PPS x 12, 2 PPS x 12*3

Nautilus ab dealy: 110 x 12, 150 x 12, 160 x 12, 160 x 10

I must say, the rack pulls before everything really killed me but I know I'm going to love this routine!

KevinStarke
05-16-2006, 07:46 AM
Strong rack pulls man where are you pulling from? Great workout overall.

-TIM-
05-16-2006, 08:56 AM
I'm with CoCoa on where to add shrugs. I find they fit well on back days, especially if I did deadlifts during the workout.

Great workout today.

Progress
05-16-2006, 09:09 AM
Strong rack pulls man where are you pulling from? Great workout overall.

Thanks! You're bringing up an issue that I have with the power rack at my gym. The lowest setting a bar can be is right at the top of my knee cap. It isn't above my knee, but the top of the bar is align with the top of my knee cap. If I could drop it further I would but it's as low as it can go. It might not be full enough ROM, but I must say that it killed my erectors!



I'm with CoCoa on where to add shrugs. I find they fit well on back days, especially if I did deadlifts during the workout.

Great workout today.

Thanks! Yeah, I didn't fit them in yesterday because I already felt there was enough volume in and the workout was taking LONG. I'll get to them. ;)

Coke
05-17-2006, 05:13 AM
Great job with the rack pulls followed up by everything else...keep on bro.

Progress
05-17-2006, 08:15 AM
Feedback: CoCoa - Thanks! My erectors are enjoying them as well since they've remind me every time I walk. :D
Kevin - advise if I'm pulling from low enough, please!

Here is Quad dominant, hamstring accessory. Biceps for 5/16:

Squats: 45 x 8, 135 x 5, 185 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 5
Leg Press (linear): 2 PPS x 8, 3 PPS x 8*3
Hammy curls: 25 PS x 12, 65 PS x 12*4

Seated alternating bicep curls: 25s x 5, 50s x 5*5
Hammer curls: 20s x 12, 45s x 10, 40s x 10*2

Incline BB shoulder raise for serratus anterior: 45 x 10, 135 x 10, 185 x 10*3

KevinStarke
05-17-2006, 10:32 AM
Im a fan of just below the knee but i mean work with what you have man, if it killed yah then it did its job.

Progress
05-18-2006, 01:00 PM
Look what I got, for free! I just had to show some skin.

Coke
05-19-2006, 05:29 AM
Somehow I missed the quad dominant session, good one bro. How did U manage to get those shoes for free?? - nice!!

Progress
05-19-2006, 06:28 AM
Somehow I missed the quad dominant session, good one bro. How did U manage to get those shoes for free?? - nice!!

Thanks! Yeah, the shoes were a bonus for volunteering at the Flying Pig Marathon (Cincinnati's thing) Expo. I modelled Asics clothing so I got Asics shoes for my time ... and skin.

Here is what I ate today (Carbs and sat fats were high and will be dropping next week, then the cut starts in June):


..........grams cals %total
Total: ........4054
Fat:... 117 1049 27%
Sat: 33 301 8%
Poly: 12 105 3%
Mono: 35 313 8%
Carbs: 423 1554 40%
Fiber: 34 0 0%
Protein: 322 1289 33%

And here is how vertical push-pull, calves and abs went, 5/18:

Chins: BW x 6, BW+25 x 5*5
Hammer high rows: 1 PPS x 8, 2 PPS x 8*3
Lying pullovers: 50 x 10, 80 x 10*3

(Delt warm up) bent over laterals: 20s x 10*3
Standing military press: 45 x 5, 45 x 5, 115 x 5, 120 x 5, 120 x 5, 125 x 5, 115 x 5
Standing laterals: 30s x 8*3

Standing calf raises with smith machine: bar x 10, 1 PPS x 10, 1 PPS+25 PS x 10, 95 PS x 10, 95 PS x 10

Weighted crunches: BW x 12, 60 x 12, 60 x 10, 60 x 8

Maki Riddington
05-19-2006, 09:53 AM
In the beginning of your journal the ratio between your pressing (chest) and your horizontal rowing movements was very lopsided.

To catch up you should be incoprating a variety of horizontal rowing exercises as well as some rear delt work to balance all the fly movements you may do for your chest. Some trap work should also be incorperated for the lower fibres. You can either decrease your chest work or double up on your back exercises. I'd opt for the first suggestion.

I noticed you're following Built's back program so it looks like your back workout is better now.

Progress
05-19-2006, 09:59 AM
In the beginning of your journal the ratio between your pressing (chest) and your horizontal rowing movements was very lopsided.

To catch up you should be incoprating a variety of horizontal rowing exercises as well as some rear delt work to balance all the fly movements you may do for your chest. Some trap work should also be incorperated for the lower fibres. You can either decrease your chest work or double up on your back exercises. I'd opt for the first suggestion.

I noticed you're following Built's back program so it looks like your back workout is better now.

Thanks, Maki. Yes, I believe BGB is really going to help hit my back a lot more. Doing posterior chain before anterior should help. I was on WBB1 and 2 previously and those, I believe, favored the chest. We'll see how this goes. :nod:

Coke
05-20-2006, 07:09 AM
Nice job with everything man, good that you got them pullovers in the mix.

Progress
05-21-2006, 03:59 PM
Cocoa - Thanks!

Here's Hammy dominant and tricep day, 5/19:

RDLs: 45 x 10, 135 x 8, 225 x 5, 275 x 5*4
GMs: 45 x 10, 45 x 10 (making sure form was proper), 115 x 8, 125 x 8, 125 x 8
(My back was dead at this point)

Seated leg extensions: 45 PS x 12, 80 PS x 15*3

Skull Crushers: 20 x 10, 90 x 5, 100 x 5*4
Cable Pressdowns: 50 x 10, 60 x 8, 70 x 8, 70 x 10

Did some serratus anterior which I think are growing while coindentally being covered by fat as I'm finishing this cut.

Coke
05-22-2006, 05:40 AM
Nice numbers on all moves man, those good mornings are ace as are those regular deads.

Progress
05-22-2006, 07:42 PM
Thanks, Cocoa

5/22/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 5, 225 x 5, 315 x 5, 385 x 5, (the following are with straps) 385 x 5 385 x 5, 385 x 5, 385 x 5
BO rows: 135 x 8, 185 x 8*3
Hammer Rows: 2 PPS x 8, 2 PPS +35 PS x 8*3

Flat bench: 45 x 5, 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 4
Incline DB press: 25s x 8, 70s x 8, 70s 6, 65s x 7

Seated calf raise: Forgot these because I didn't have my log.

Felt incredibly weak today. Did not eat as high cal as I normally do and it showed. The cut is going to be hard with this volume so I'm going to have to manipulate the set/rep scheme to compensate. Also, I can't seem to keep this workout under 75 minutes.

Progress
05-23-2006, 06:04 PM
Here is Quad dominant, hamstring accessory. Biceps for 5/23:

Squats: 45 x 10, 135 x 5, 205 x 5*5 (almost missed on the very last rep)
Leg Press (linear): 2 PPS x 8, 3 PPS x 8*3
Hammy curls: 30 PS x 12, 75 PS x 12*3

Seated alternating bicep curls: 20s x 5, 55s x 5*2 50s x 5*3
Hammer curls: 20s x 8, 45s x 8*3

Went to the dentist before my workout, first time in two years. I have two cavities. :bang:

Coke
05-24-2006, 05:24 AM
My sessions used to always be completed within 75 minutes but it usually goes longer now - rather see us put the time in than not though bro, lol...the back-to-back efforts are looking sweet, fine numbers throughout.

Progress
05-25-2006, 07:23 AM
Thanks, again, Cocoa.

Vertical push-pull, calves and abs, 5/25:

Chins: BW x 8, BW+25 x 5*5
Hammer high rows: 1 PPS x 8, 2 PPS x 8, 92.5 x 8*2
Lying pullovers: 50 x 12, 80 x 10*3

(Delt warm up) bent over laterals: 20s x 10*3
Standing military press: 45 x 5, 125 x 5*3, 120 x 5, 120 x 4
Standing laterals: 30s x 8*3

Standing calf raises with smith machine: bar x 10, 1 PPS x 10, 2 PPS x 10, 125 PS x 10*2

Weighted crunches: BW x 12, 60 x 10, 60 x 10, 60 x 10

Oh, I forgot to mention this. On Saturday I pulled my right lat ... getting INTO MY CAR! It's gotten better and I can't feel it in the gym, only during the day and it's usually the worst when I wake up. I did this workout yesterday since I am getting my cavities filled today. Tomorrow is my last day and then I'm taking next week off. I haven't had a full week off in almost half a year. Hopefully the lat will be fully healed by next week's end.

Coke
05-26-2006, 05:01 AM
Isn't it funny that most mishaps seem to take place outside the gym rather than not, that is how it goes bro - the lat should be clearing up soon and you'll be good to go again after the break. The overall effort was cool dude.

Progress
06-06-2006, 07:38 AM
CoCoa - Thanks, yeah it is feeling a lot better now.

My cut is starting and here is my weight this morning: 171 lbs. The bulk ended sloppily and I think I started losing weight last week since I slacked off.

Here's Hammy dominant and tricep day, 5/26:

RDLs: 45 x 8, 135 x 6, 275 x 5, 275 x 5, 275 x 5, 275 x 5, 275 x 4
GMs: 45 x 8, 125 x 8*3

Seated leg extensions: 1 PPS x 12, 125 PS x 12*3

Skull Crushers: 20 x 10, 90 x 5, 100 x 5*4
Cable Pressdowns: 60 x 12, 60 x 10, 60 x 10

Now this was a while ago and last week was a rest week before I started the cut which starts today. We'll see how everything goes now that calories are almost cut in half.

Hey, this weekend was amazing. I went home for my cousin's wedding. I met a girl through my cousin and she went as my date. I had a lot to drink but the overall evening was a blast. One point I begrudgingly hate to admit is that after the wedding we went to a bar where I should have called it quits on the drink but I didn't. On the return trip to the hotel I gave my date a piggy back ride and we ended up falling since I was trashed and couldn't maintain my balance. I'm confident it didn't have to do with strength rather alcohol tolerance. Anyway ... she got a big scrape on her shoulder and bruised her chin slightly. I have a pretty big scratch on my forehead. She gave me her number anyway! :hump:

Coke
06-06-2006, 08:13 AM
That is some funny stuff with the piggy back date, lol - not laughing at you but with you on this one bro.

Good luck with the cut, dropping calories in half like that is a big ordeal imo...keep on the sessions.

Progress
06-07-2006, 08:55 AM
Weight this morning was 170.2. Maybe too low at first, I donno.

6/6/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 5, 225 x 5, 315 x 5, 365 x 5*3, 385 x 5
BO rows: 135 x 8, 185 x 8*3

Flat bench: 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 4
Incline DB press: 30s x 8, 70s x 8, 70s x 7

Had to quit after this. This was my first with an EC stack and I think I put too much dextrose in my during workout shake. I felt like crap and had to cut out early.

BOOO!

As always, thanks, CoCoa.

Coke
06-07-2006, 12:22 PM
Maintained very well on those rack deads, go ahead and raise up next go round bro...all else looks well!!

Progress
06-08-2006, 07:33 AM
Thanks, CoCoa. I will definitely attempt higher weight next week, even if I have to go 5x3.

Weight this morning: 169.4 lbs.

Here's quad dominant and biceps for 6/7:

Squats: 45 x , 135 x 5, 205 x 3, 185 x 5, 185 x 3
Leg Press (linear): 2 PPS x 8, 3 PPS x 8, 3 PPS +10 PS x 8*2
Hammy curls: 25 PS x 12, 75 PS x 10*2

Seated alternating bicep curls: 20s x 5, 55s x 5*5
Hammer curls: 20s x 8, 45s x 8*3

The girl I went to the wedding with last weekend called last night and we talked for like and hour. Definitely helps with gettin over the ex., not to say that's why I'm talking to her, but you know. Looking forward to seeing her when I go home for my birthday.

Coke
06-08-2006, 07:49 AM
That is the way bro, stay confident - you can do it!!...nice workout, strong curls.

Progress
06-10-2006, 02:30 PM
Vertical push-pull, calves and abs, 6/8:

Chins: BW x 8, BW+25 x 5*5
Hammer high rows: 1 PPS x 8, 2 PPS x 8*3

(Delt warm up) bent over laterals: 20s x 10*3
Standing military press: 45 x 5, 115 x 5, 120 x 5, 120 x 5, 125 x 5, 125 x 5
Standing laterals: 15s x 10, 30s x 8*3

Leg press calf raises: 60 PS x 10, 105 PS x 10, 150 PS x 10*3

Weighted crunches: BW x 12, 60 x 12, 60 x 10, 60 x 10

Here's Hammy dominant and tricep day, 6/9:

RDLs: 45 x 5, 135 x 5, 225 x 5, 225 x 5, 245 x 5, 245 x 5, 245 x 5
GMs: 45 x 8, 135 x 8*3

Seated leg extensions: 1 PPS x 12, 115 PS x 10*3

Skull Crushers: 20 x 10, 90 x 5, 90 x 5, 95 x 5, 95 x 5 100 x 5
Cable Pressdowns: 30 x 8, 60 x 8, 60 x 8, 70 x 8

Today I tried to test my raw max dead and sucked. I hadn't done them in a while and this is what happened.

135 x 5, 225 x 5, 315 x 1, 365-miss, 365-miss, 315 x 1, 335 x 1

I know I can do more.

Coke
06-12-2006, 07:29 AM
Surely you can do more, just stay with it, lol - ;) ...did very well with everything dude, good back-to-back sessions.

Progress
06-13-2006, 07:55 AM
Thanks, CoCoa!

6/12/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 5, 225 x 5, 315 x 5, 365 x 5, 385 x 5, 385 x 5, 385 x 3, 315 x 1 (Static hold) - My knees are rocked and bruised!
BO rows: 135 x 8, 185 x 8*3
Hammer Rows: 70 PS x 12, 115 PS x 10, 125 PS x 8

Flat bench: 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 4 (missed on 5th)
Incline DB press: 25s x 8, 70s x 8, 70s x 5, 65s x 7

Seated calf raise: 35 PS x 12, 80 PS x 12, 80 PS x 12 (left foot hurts)

Weighted decline crunches: BW x 12, 60 x 10*3

Weighed 169.6 lbs this morning.

Coke
06-14-2006, 05:59 AM
Super rack pulls, getting down and dirty with'em like regular deads...fine stuff in general, whole workout rocks!!

Progress
06-16-2006, 06:59 AM
Thanks, CoCoa!

Here's quad dominant and biceps for 6/13 (weighed 168.4 this morning):

Squats: 45 x 5, 135 x 5, 205 x 5, 205 x 4, 205 x 2, 185 x 1, 135 x 5 (wow, nothing feels the brunt of a cut more than legs, particularly squats)
Leg Press (linear): 2 PPS x 8, 3 PPS x 8, 3 PPS x 6, 3 PPS x 8
Hammy curls: 25 PS x 12, 75 x 12, 75 PS x 10*2

Seated alternating bicep curls: 20s x 5, 55s x 5*5
Hammer curls: 20s x 8, 45s x 8*3


Vertical push-pull, calves and abs, 6/15 (weighed 168.2 this morning):

Chins: BW x 8, BW+25 x 5*5, BW+45 x 1 with a negative (first time testing this and it wasn't that hard)
Hammer high rows: 1 PPS x 9, 2 PPS x 8, 92.5 PS x 8, 95 PS x 8

Standing military press: 45 x 6, 115 x 5, 125 x 5, 125 x 5, 125 x 5, 125 x 5, 145 x 1 - negative (this is a PR but I know I can do more)
Standing laterals: 15s x 10, 30s x 8*3
BB shrugs (for the hell of it): 135 x 8, 205 x 7, 205 x 7

Leg press calf raises: 45 PS x 10, 135 PS x 10, 215 PS x 10*2

Weighted crunches: BW x 12, 60 x 10*3

Coke
06-16-2006, 11:43 AM
Squats are indeed a very taxing movement whether dieting or not, did well there and with everything both days.

Progress
06-20-2006, 01:21 PM
Hammy dominant and tricep day, 6/16:

RDLs: 45 x 5, 135 x 5, 225 x 5, 275 x 5, 275 x 5, 275 x 5, 275 x 5
GMs: 45 x 8, 135 x 8*3

Skull Crushers: 20 x 5, 90 x 5, 100 x 5*4
Cable Pressdowns: 70 x 8, 75 x 8, 75 x 8

6/19/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 5, 225 x 5, 315 x 5, 365 x 5, 385 x 5, 385 x 5, 385 x 5, -(Static hold)
BO rows: 135 x 8, 185 x 8*3
Hammer Rows: 70 PS x 12, 115 x 8

Flat bench: 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5
Incline DB press: 25s x 8, 75s x 8, 70s x 8, 70s x 5

Seated calf raise: 1 PPS x 10, 2 PPS x 10*3

Weighted decline crunches: BW x 10, 60 x 10*3

Weight is fluctuating. It's around 170 now.

KevinStarke
06-20-2006, 01:34 PM
Great RDL's man

Coke
06-21-2006, 05:12 AM
Both sessions were real nice man - good deads, rack pulls, skulls and everything for that matter.

Progress
06-21-2006, 08:33 AM
Thanks for the compliments and support, guys. Especially considering since I've been neglecting everyone elses journals. I weighed 168 this morning! So I'm psyched about that. I can see the majority of my abs if I pull the fat down. The main issue is this pouch right below and around my belly button. I don't know if it will every go away unless I cut for a long while. Which is not happening any time soon.

Progress
06-21-2006, 02:36 PM
Here's quad dominant and biceps for 6/13 (weighed 168.0 this morning):

Squats: 45 x 8, 135 x 6, 205 x 5, 205 x 5, 195 x 5, 195 x 3, 195 x 2
Leg Press (linear): 2 PPS x 8, 3 PPS x 8, 145 PS x 8, 155 PS x 8

Seated alternating bicep curls: 25s x 5, 55s x 5*5
Hammer curls: 20s x 8, 45s x 8*3

Progress
06-23-2006, 07:47 AM
Vertical push-pull, calves and abs, 6/22 (weighed 167.0 this morning):

Chins: BW x 8, BW+25 x 5, BW+27.5 x 5*4, BW+45 x 1 with a negative
Hammer high rows: 1 PPS x 8, 95 PPS x 8*3

Standing military press: 45 x 8, 120 x 5, 125 x 5, 125 x 5, 125 x 4, 125 x 4,

Standing laterals: 10s x 10, 30s x 8*3

Leg press calf raises: 3 PS x 10, 215 PS x 10*3

Weighted crunches: BW x 12, 60 x 10*3

Coke
06-23-2006, 07:52 AM
Good job on all of the vertical work bro - ;)

Progress
06-26-2006, 08:15 AM
Hammy dominant and tricep day, 6/23:

RDLs: 135 x 8, 225 x 5, 275 x 5, 275 x 5, 275 x 5, 275 x 5
GMs: 45 x 8, 135 x 8*3

Skull Crushers: 20 x 8, 95 x 5, 100 x 5, 110 x 5, 110 x 5, 110 x 3
Cable Pressdowns: 50 x 8, 70 x 8, 70 x 8, 70 x 8

I seem to have a recurring injury of sorts. It's a pull in my trap starting in my neck and goes down to my upper back. It happened on Thursday and was aggravated on Friday. It's what hurt my tri workout. :(

Thanks, again, CoCoa!

Progress
06-27-2006, 06:19 AM
6/26/06, Horizontal push, pull, calves, and abs (weight: 167):

Rack pulls: 135 x 5, 225 x 5, 315 x 5, 385 x 5, 385 x 5, 385 x 3, 385 x 5, -(Static hold)
BO rows: 135 x 8, 185 x 8*3
Hammer Rows: 90 PS x 8, 125 x 8, 125 x 6, 125 x 6

Flat bench: 135 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 190 x 5
Incline DB press: 25s x 8, 70s x 8, 70s x 8, 70s x 8

Seated calf raise: 1 PPS x 10, 2 PPS x 10*3

Weighted decline crunches: BW x 10, 60 x 10*3

Coke
06-27-2006, 06:43 AM
Ace rack pulls there...fine rows and bench work too man.

Canadian Crippler
06-27-2006, 11:55 AM
Those are some nice RDLs and Rack Pulls man, especially considering your weight.

Progress
06-28-2006, 08:34 AM
Thanks, CoCoa and Crip. Good to have you back, Mitch!

I don't know what I weighed yesterday but today I was at 166.6.

Here's quad dominant and biceps for 6/27:

Squats: 45 x 6, 135 x 6, 205 x 5, 205 x 3, 205 x 2, 185 x 3, 185 x 5
Leg Press (linear): 2 PPS x 8, 3 PPS x 8, 160 PS x 6, 4 PPS x 6

Seated alternating bicep curls: 20s x 5, 55s x 5*5
Hammer curls: 20s x 8, 50s x 8, 45s x 8*2

EDIT: I forgot to mention, in between squat sets I tried a Muscle Up on the wide grip pull up bar that is above the squat rack (they have no straight bar). I was successful! Yey! That was exciting. I tried again but with no success. It almost seemed easy at first but the two following, failed, attempts were not.

Eszekial
06-28-2006, 10:25 AM
What does your diet look like amigo?

Progress
06-28-2006, 12:49 PM
What does your diet look like amigo?

I'm taking about 2,600-2,700 cals/day on workout days.

Here is yesterday:

http://www.fitday.com/webfit/publicjournals.html?Owner=Progress8&Year=2006&Month=5&Day=27

To note: This cut was generally unsuccessful and will be over by the 1st. I will bulk up to, hopefully, around 180 lbs and then UD2!

McIrish
06-28-2006, 01:02 PM
Geez, freaking solid rack pulls at that weight. :drooling:

Progress
06-30-2006, 07:00 AM
ARGGHH! Go here first: http://www.wannabebigforums.com/showthread.php?t=81632

Vertical push-pull, calves and abs, 6/29:

Chins: BW x 8, BW+30 x 5*5 (these felt great!)
Hammer high rows: 1 PPS x 8, 100 PS x 8, 100 PS x 6*2

Standing military press: 45 x 8, 125 x 5, 125 x 5, 125 x 5, 125 x 3 (this is where the injury occured). Sucks, since I was feeling really strong here and was on my way to a great cut workout. I'm really pissed about this injury and I can only blame myself.

Progress
07-06-2006, 08:14 AM
Cheat birthday dinner FTW! We had porterhouse steaks, king and snow crab legs, twiced baked potatoes and asparagus. YUM!

Progress
07-07-2006, 06:33 AM
I stretched and continued to stretch throughout this workout so no injury!

Vertical push-pull, calves and abs, 7/6 (weighed 167.0 this morning):

Chins: BW x 10, BW+35 x 5, BW+30 x 4*4 BW+45 x 1
Hammer high rows: 1 PPS x 8, 10 PPS x 8*3

Standing military press: 45 x 8, 125 x 5, 125 x 5, 125 x 5, 125 x 5, 125 x 4, 135 x 1
Standing laterals: 10s x 10, 30s x 8*3

Leg press calf raises: Did it on the sled with 235 PS x 10*3

Weighted crunches: BW x 12, 60 x 12*3

Coke
07-07-2006, 06:46 AM
Belated happy b'day, did some good eating to celebrate...nice amount of work this past effort, hold it down dude.

Progress
07-10-2006, 09:43 AM
The bulk has begun. I have a MM pic of the end of cut I may post. Still too much fat on my abs and I don't plan on it going away for quite some time seeing as though I'll be starting school in the Fall.

Hammy dominant and tricep day, 7/7:

RDLs: 135 x 5, 225 x 5, 225 x 5, 275 x 5, 275 x 3, 275 x 5
GMs: 45 x 8, 135 x 8, 145 x 8, 145 x 8

Seated leg extensions: 45 PS x 20, 90 PS x 16, 125 PS x 12, 125 PS x 7 (drop set 90 PS x 7)

Skull Crushers: 20 x 5, 90 x 5, 100 x 5*4
Cable Pressdowns: 30 x 8, 70 x 10, 75 x 8, 75 x 10

P.S. Thanks, again, CoCoa!

Coke
07-11-2006, 05:41 AM
Nice and interesting session man...stay hard at work throughout the summer, looking forward to seeing the pics.

Progress
07-11-2006, 07:58 AM
Thanks, CoCoa!

7/10/06, Horizontal push, pull, calves, and abs (weight: 169):

Rack pulls: 135 x 6, 225 x 6, 315 x 5, 385 x 5, 385 x 3 (lost my grip), 385 x 5, 385 x 5
BO rows: 45 x 8, 185 x 8*3
Hammer Rows: 70 PS x 10, 115 x 10, 115 x 10, 115 x 6

Flat bench: 45 x 6, 135 x 5, 190 x 5, 190 x 5, 190 x 5, 190 x 5, 185 x 4
Incline DB press: 25s x 8, 70s x 8, 70s x 8, 70s x 5 (failed)

Seated calf raise: 1 PPS x 10, 2 PPS x 12*3

Weighted decline crunches: BW x 10, 60 x 12*3

Photobucket was down this morning. I'll get the pic up this afternoon/evening. I'm clean shaven!

Kana
07-11-2006, 09:59 AM
Great work brutha! I recently started the BGB routine too, so I'll be stopping by and keeping an eye on your gains. Good luck with the bulk.

Progress
07-11-2006, 06:27 PM
The end of cut pic:

http://www.wannabebigforums.com/showthread.php?p=1430118#post1430118

Coke
07-12-2006, 05:14 AM
Lookin very tight in the shot, you could easily get to 180lbs...why not raise the bar to 190 dude?

Progress
07-14-2006, 09:28 AM
Thanks! :thumbup:

I don't know if I want to bulk that high. I guess it depends on how much fat I put on during the bulk. We'll see.

Here's quad dominant and biceps for 7/11:

Squats: 45 x 5, 135 x 8, 205 x 5, 205 x 5, 205 x 5, 205 x 4, 195 x 4, 185 x 2 (I can't squat. My legs suck)
Leg Press (linear- starting 80 lbs): 0 PPS x 8, 145 PS x 8, 160 PS x 8, 170 PS x 8
Leg curls: 25 PS x 15, 60 PS x 15*3

Seated alternating bicep curls: 25s x 5, 55s x 5*5
Hammer curls: 20s x 8, 50s x 6 45s x 8*2

--------------------------------------------------------------------------

Vertical push-pull, calves and abs, 7/13:

Chins: BW x 8, BW+30 x 5*5
Hammer high rows: 1 PPS x 8, 95 PPS x 8, 100 PS x 8, 100 PS x 7
Lying Pullovers: 30 x12, 75 x 12, 750 x8

BO laterals: 15s x 10, 25s x 10, 25s x 10
Standing military press: 45 x 8, 125 x 5*4, 130 x 5,

Standing laterals: 15s x 8, 30s x 8*3

Leg press calf raises: 2 PPS x 10, 5 PPS x 10, 6 PPS x 10, 6 PPS x 10

Weighted crunches: BW x 12, 60 x 12*3

Progress
07-14-2006, 12:07 PM
My farts are making me want to get out of my office.

Coke
07-15-2006, 04:52 AM
The gas does get ridiculous sometimes...handled the past couple of efforts very well including those squats - ;)

Progress
07-15-2006, 02:22 PM
Hammy dominant and tricep day, 7/14:

RDLs: 135 x 5, 225 x 5, 225 x 5, 275 x 5*5
GMs: 45 x 8, 155 x 8*3

Seated leg extensions: 70 PS x 15, 115 PS x 15, 115 PS x 15, 115 PS x 12

Skull Crushers: 20 x 8, 100 x 5*5
Cable Pressdowns: 30 x 10, 75 x 8, 75 x 10, 75 x 10

Progress
07-15-2006, 02:29 PM
Okay, CoCoa, I finally have something for you to chew on. I was feeling good today so I decided to test some of my maxes. This is what I did:

DL: 135 x 5, 225 x 5, 315 x 2, 345 x 1, 355 x 1, 365 x miss

Pull-ups: BW x 5, BW+45 x 2, BW+60 x 1, BW+70 x 1, BW+75 x 1

Bench: 45 x 5, 135 x 5, 185 x 2, 195 x 1, 205 x 1, 215 x 1, 225 x 1, 230 x 1

So I have a new DL max and I finally tested my bench max. This is the first time I've ever put two plates on one side.

I didn't try squat, I think I will dedicate one day for just those.

I'm happy!

Coke
07-16-2006, 05:40 AM
Props - :thumbup:

Great pr's on your flat bench and deads, nice pullups as well...good numbers everywhere bro - you've earned it!!

Progress
07-18-2006, 06:13 AM
7/17/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 6, 225 x 6, 315 x 5, 385 x 5, 395 x 5, 395 x 5, 395 x 3
BO rows: 45 x 8, 185 x 8*3
Hammer Rows: 90 PS x 10, 125 x 10, 125 x 10

Flat bench: 45 x 8, 135 x 5, 190 x 5, 190 x 5, 190 x 5, 190 x 5, 195 x 5
Incline DB press: 25s x 8, 75s x 8, 75s x 8, 75s x 6 (failed)

Seated calf raise: 1 PPS x 10, 2 PPS x 12*3

Weighted decline crunches: BW x 10, 65 x 12*3

Felt really tired and almost sick this day but all lifts either went up or remained the same since last week. I seriously had no spunk and I felt sleepy but I managed to get the weight up. I'm not complaining.

Coke
07-18-2006, 08:12 AM
Sounds like you just went through the motions and did better than expected with the lower energy level, fine stuff.

Progress
07-19-2006, 09:02 AM
Yeah, that's how it was. Thanks!

Quad dominant and biceps for 7/18:

Squats: 45 x 8, 135 x 6, 205 x 5, 205 x 5, 205 x 5, 205 x 5, 205 x 3,
Leg Press (linear- starting 80 lbs): 2 PPS x 8, 4 PPS x 8*3
Leg curls: 50 PS x 15, 75 PS x 12*2

Seated alternating bicep curls: 25s x 5, 55s x 5*5
Hammer curls: 20s x 8, 45s x 8*3

Felt pretty good.

Coke
07-19-2006, 03:00 PM
Doing good all around, could even raise up on the numbers and do less sets. You know what you're doing judging by your most recent pics I just saw, all are great but the arms stand out more. Keep on with it man.

Kana
07-19-2006, 03:10 PM
Congrats on your new PR's. Keep at it!!!

Progress
07-21-2006, 11:32 AM
CoCoa, Kana - Thanks!

Vertical push-pull, calves and abs, 7/20:

Chins: BW x 8, BW+30 x 5*5
Hammer high rows: 1 PPS x 8, 100 PS x 8, 102.5 PS x 8, 102.5 PS x 8
Lying Pullovers: 35 x12, 80 x 12, 80 x 12

BO laterals: 20s x 10, 20s x 10
Standing military press: 45 x 8, 130 x 5*4, 130 x 4,
Standing laterals: 15s x 10, 30s x 8*3

Leg press calf raises: 3 PPS x 12, 5 PPS x 10, 6 PPS x 10, 6 PPS + 25 PS x 10

Nautilus ab machine: 110 x 12, 160 x 12, 160 x 12, 160 x 11

Coke
07-22-2006, 07:41 AM
Nice back and delt workout bro...from the sounds of it you are planning to bulk up now, lol.

Progress
08-08-2006, 08:38 AM
I moved home so I haven't posted in a while. Here are the last five workouts.

7/31/06, Horizontal push, pull, calves, and abs:

Rack pulls: 135 x 5, 225 x 5, 315 x 5, 385 x 5, 385 x 5, 385 x 5, 395 x 5
BO rows: 45 x 8, 185 x 8, 185 x 8, 190 x 7

Flat bench: 45 x 5, 135 x 5, 195 x 5, 195 x 5, 195 x 5, 195 x 5, 195 x 4
Incline DB press: 25s x 8, 75s x 5, 70s x 7, 70s x 6

Seated calf raise: 2Ps x 10, 3 Ps x 12, 3 Ps x 12, 3 Ps x 10

Weighted decline crunches: BW x 10, 65 x 10, 65 x 10, 65 x 8

--------------------------------------------------------------------------

Here's quad dominant and biceps for 8/1/06:

Squats: 45 x 8, 135 x 7, 205 x 5, 205 x 5, 205 x 5, 205 x 4, 205 x 4
Leg Press (linear): 2 PPS x 8, 4 PPS x 8, 4 PPS +10 x 8

Leg curls (standing kind): 85 x 12, 105 x 12, 110 x 12

Seated alternating bicep curls: 25s x 5, 55 x 5, 55 x 5, 55 x 6, 55 x 5, 55 x 4
Hammer curls: 25s x 8, 45s x 8*3

--------------------------------------------------------------------------

Vertical push-pull, calves and abs, 8/3/06:

Chins: BW x 8, BW+30 x 5x*4, BW+45 x 3, BW+55 x 1
Hammer high rows: 1 PPS x 8, 105 PS x 6, 95 PS x 7, 95 PS x 6
Lying Pullovers: 45 x12, 85 x 9

Standing military press: 45 x 5, 125 x 5*4, 135 x 4

Standing laterals: 15s x 8, 30s x 8*2, 30s x 6

Standing calf raises: 65 x 10, 150 x 10, 150 x 10

Weighted crunches: BW x 12, 65 x 10

--------------------------------------------------------------------------

Hammy dominant and tricep day, 8/4/06:

RDLs: 45 x 5, 135 x 5, 225 x 5, 295 x 5, 295 x 5, 295 x 5, 305 x 5
GMs: 45 x 8, 155 x 8, 165 x 8, 175 x 7

Seated leg extensions (cable): 60 x 12, 170 x 12, 215 x 12, 260 x 12

Skull Crushers: 10 x 8, 100 x 5, 110 x 5*4
Cable Pressdowns: 70 x 10, 100 x 12, 130 x 10, 130 x 9

--------------------------------------------------------------------------

8/7/06, Horizontal push, pull, calves, and abs:

Rack pulls (lowered the bar to below knee): 225 x 5, 315 x 5, 365 x 5, 365 x 5, 365 x 5, 365 x 5, 375 x 5

BO rows: 185 x 8, 185 x 8, 195 x 6
Hammer Rows (bent over kind): 45 x 10, 90 x 10, 90 x 10

Flat bench: 45 x 8, 135 x 5, 195 x 5, 195 x 5, 195 x 5, 195 x 5, 205 x 3
Incline DB press: 30s x 8, 70s x 8*3

Incline cable fly: 10 x 12, 30 x 10, 40 x 10

Seated calf raise: 70 x 12, 115 x 12, 140 x 12, 160 x 8

Weighted decline crunches: BW x 12, 65 x 12, 65 x 10, 65 x 10

Levantar
11-30-2006, 02:12 AM
What part of Buffalo are you from?

Progress
11-30-2006, 08:08 PM
What part of Buffalo are you from?
I'm originally from Silver Creek, NY, but I go to school at UB. I live on campus. You?

OT: Wow, haven't posted in my journal in a while! FYI, I'm still lifting just less weight and volume since school takes up a lot of my time. I'm keeping a journal, just not publishing it.

KevinStarke
11-30-2006, 09:39 PM
Workouts are looking good man you definitelly have some good strength.

Levantar
01-16-2007, 04:34 PM
I'm originally from Silver Creek, NY, but I go to school at UB. I live on campus. You?

OT: Wow, haven't posted in my journal in a while! FYI, I'm still lifting just less weight and volume since school takes up a lot of my time. I'm keeping a journal, just not publishing it.

I'm from Massachusetts but my wife went to UB. Graduated in 2002.

Progress
02-07-2007, 09:53 AM
I'm from Massachusetts but my wife went to UB. Graduated in 2002.

Very cool.

I haven't posted in a while but I'm still lifting. I hadn't done dead lifts in a long time so I gave that a shot yesterday. Surprisingly I broke my PR.

Sumo Deads @ 172: 135 x 8, 225 x 6, 295 x 5, 315 x 5(*4), 365 x 1, 370 x 1

Progress
02-16-2007, 04:44 PM
I've been so damn busy at school I can only toss in abbreviated workouts. I did deads again and broke my PR again. I wonder how much I can when I don't try my max after 5 working sets.

Sumo Deads 135 x 8, 225 x 7, 315 x 5, 320 x 5(*4), 375 x 1, 380 x 1.

Progress
03-27-2007, 10:50 AM
So much in fact that I'm going to start posting my lifts while in class.

BW: Approx. 172 lbs.

3/26:

Sumo Deads: 135 x 8, 225 x 8, 325 x 5, 325 x 5, 325 x 4, 325 x 3, 325 x 5 (w/straps on last set)
T-bar rows: 2 plates x 10, 3 plates x 8, 4 plates x 6, 4 plates x 6
One-arm cable rows: 80 x 8(*3)

Incline Bench: 95 x 8, 135 x 5, 135 x 5, 135 x 5, 135 x 5 (left side is incredibly weak)
DB Bench: 40s x 8, 60s x 8 (less in left), 60s x 8 (less in left)
Dips: BW x 10, BW+45 x 8, BW+55 x 8, BW + 70 x 7

Decline situps: 65 x 8(*3)

I don't know what the deal is but lately my left side pushing has been weak. I I had trouble repping on bench and I actually could pump off 3-4 more sets in my right hand with DBs. Not sure if it's an injury or what. Hopefully it goes away.

Coke
03-28-2007, 05:51 AM
It's not uncommon to find one side weaker than the other so don't sweat it, maybe lower the weights to make both sides even or really work the weaker side more. Glad you're posting again and wish you well.

Progress
03-28-2007, 08:05 AM
3/27:

Squats: 135 x 8, 195 x 5(*5)
Leg Press: 2 PPS x 8, 3 PPS x 8, 3 PPS x 8, 145 PS x 8
Leg Curls: 80 x 8(*3)

Alternating Bicep Curls: 25s x 8, 50s x 5(*5)
Hammer Curls: 40s x 8(*3)


Feedback:
Thanks, Cocoa! I just never had such a great discrepancy in strength between sides like this. I'm starting to think I may have something wrong with my left side. In addition to the lack of strength, I noticed my left shoulder raising more when doing curls. We'll see what happens. I'm guessing the unilateral work should remedy it since there is no pain.

Coke
03-29-2007, 05:53 AM
Good workout, starting to roll with it.

KevinStarke
03-29-2007, 11:32 AM
Workouts are lookin great man nice reppage on those sumo deads.

Freakish
04-02-2007, 09:08 AM
im guessing your dominant side is you right. so your range of motion with your right side is naturally going to be greater. also, any injury (sternum) will only further what you feel is the discrepancy.

also, on an unrelated note...this kid in class next to me smells.

Progress
04-02-2007, 12:21 PM
3/29/07

Pull-ups:

BW x 10
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 5

Lat Pull (Nautilus machine dealy):

90 ps x 10
115 ps x 6
115 ps x 8

Lying Pull-overs:

90 x 10
90 x 8

Hang Cleans:

95 x 10
115 x 5 (+5 presses)
125 x 5 (+3 presses)
135 x 3 (+ 2 presses)
* I'm going to have to work on my hang clean form. It sucks and I can tell that I'm not moving enough in my hips and am compensating by muscling the weight up. 135 should not be this hard.

Side Press:

55 x 5
60 x 5 (55 x 5 in left)
60 x 5 (55 x 4 in left)
60 x 5 (55 x 3 in left)
60 x 5 (55 x 2 in left)
*Yeah, left side sucks!

Lateral raises:

30s x 8
30s x 8
30s x 8

3/30/07

RDLs:

135 x 8,
225 x 6
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

GMs:

135 x 8
185 x 8
190 x 8
190 x 6
* Got a bad case of bar burn on these!

Skull Crushers:

5 ps x 12
45 ps x 5
45 ps x 5
45 ps x 5
45 ps x 5
45 ps x 5

Cable Pushdown:

70 x 8
70 x 8
70 x 8

Feedback:

Coke: Thanks! Glad to have the support again!
Kevin: Thanks, man. I'd like to hit 405 x 1 by the summer.
Freak: Not really sure if it's the sternum injury that's doing it. This just came along all of a sudden.
Oh and yeah, I smell ... great!

Coke
04-03-2007, 06:01 AM
Super stuff with the 5 x 5 and otherwise guy.

Progress
04-03-2007, 09:43 AM
4/2/07

PULL:

Sumo Deads:

135 x 8
225 x 8
330 x 5
330 x 5
330 x 4
330 x 5 (w/straps)
330 x 3 (w/straps)

T-bar rows:

2 plates x 8
4 plates x 8
4 plates x 8
4 plates x 8

One-arm cable rows:

80 x 8
80 x 8
80 x 8

PUSH:

BB Bench:

135 x 8
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
*Left side is really lagging and struggling on this

Incline DB Bench:

50s x 8
50s x 6
50s x 6
*crazy weak

Dips:

BW x 10
BW+45 x 10
BW+80 x 6
BW+80 x 5

Abs: Decline situps

Feedback:

Coke: Thanks, man!

Freakish
04-03-2007, 09:50 AM
why didnt you increase the weight on your sumo deads past 330?

stepto180
04-03-2007, 09:50 AM
so what in the world in a side press??

I like the rdls!!
and the dips with weight ...very nice

Coke
04-04-2007, 06:35 AM
Great deal of work done there in one swoop man.

Progress
04-04-2007, 07:32 AM
4/3/07

QUADS:

Front Squats:

135 x 8
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
* Had some neck pain today so figured it would not be a good idea to put a lot of weight on my back. Switched to front squats with less weight. Not sure if I'm doing this right since on the fourth and fifth rep the bar starts to slip away.

Leg Press:

90 ps x 8
145 ps x 8
145 ps x 8
145 ps x 8

Lying Leg Curls:

85 x 15
85 x 15
85 x 15

BIS:

DB curls:

30s x 8
50s x 5
50s x 5
50s x 5
50s x 5
50s x 4

Feedback:

Freak: ;)
stepto180: Side Press: http://spidersport.com/side-press_en.php
Coke: Thanks, didn't feel particularly strong though. Nothing was easy.

Freakish
04-04-2007, 07:55 AM
you know my feelings on the front squat. the bar sits too awkward on your chest/shoulders, especially w/ atf squats. when i do (rarely) front squat, i do it on the smith.

lying leg curls on machine or PL?

Freakish
04-04-2007, 09:21 AM
look at the new name...get on my level progress haha

Coke
04-04-2007, 10:05 AM
Believe me bro, the bar slipping that way is quite common while doing front squats - good luck on getting that movement down...nice session, like them db curls.

Progress
04-06-2007, 10:51 AM
4/5/07

VERTICAL PULL:

Hang Cleans: (Some trap work)

95 x 10
115 x 5
135 x 5
155 x 2

Pull-ups:

BW x 8
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+45 x 1 (+2 negs)
*Felt really weak on these and my left RC is giving me issues. So I think the pushing problem may be linked to this.

One-arm cable pulldowns:

80 x 8 (60 x 8 in left)
80 x 6 (50 x 8 in left)

Lying pull-overs:

90 x 10
95 x 8

VERTICAL PUSH:

BO Lateral raise:

15s x 10
15x x 10
15s x 10

Milies:

45 x 10
95 x 6
115 x 5
125 x 5
125 x 5
125 x 4
135 x 4 (push press)

Single-arm lateral raise:

25s x 8
25s x 8
25s x 8

Not sure what I should do about the RC. I have no pain, just weakness and awkwardness on pull-ups (feels like it's moving around quite a bit).

Had a big dinner, as well: Pancakes, eggs, sausage, toast. It was awesome. Then drank some good beer. :burger:

Coke: Figured that. I'll just have to work on 'em. Thanks!

Coke
04-06-2007, 03:18 PM
Nice and thorough effort overall, particularly liked them pullups with added weight and sets of millies.

Freakish
04-06-2007, 05:46 PM
you might need to strech your RC before you pull that kinda weight. or you could have a strained tendon, either way...weighted pullups are gunna be painful. you had good form on those though, nice lockout style...

Freakish
04-08-2007, 04:59 PM
WHERE YOU AT PROGRESS? the gym is cold and lonely lately.

Progress
04-09-2007, 12:38 PM
4/6/07

HAMMIES

RDLs:

135 x 8
225 x 6
320 x 5
320 x 5
320 x 5
320 x 5
320 x 4

GMs:

135 x 8
190 x 8
190 x 8
195 x 8

Some extensions

TRIS

Skull Crushers:

Bar x 12
47.5 x 5
45.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5

Cable Pushdowns:

140 x 8
140 x 8
140 x 8

Feedback:

Coke: Thanks, man.
'ish: I'm back, B!

stepto180
04-09-2007, 02:47 PM
breakfast for diner...mmmm

nice rdls!!

Freakish
04-09-2007, 05:34 PM
i like the volume on you RDLs. i think ill try to incorp. that type of volume into my DLs.

why didnt you up the weight on those skull crushers pal?

Coke
04-10-2007, 05:43 AM
Ace roman deads and GMs bro, good tricep work as well.

Progress
04-10-2007, 09:52 AM
4/9/07

HORIZONTAL PULL

Rack Pulls (below knee):

225 x 8
315 x 5
355 x 5
355 x 5
355 x 5
365 x 5 (w/straps)
365 x 5 (w/straps)

BO BB Rows:

135 x 8
185 x 8
185 x 6
185 x 6
*Felt a real lop-sided pull on this. Left side is always catching up as usual.

One-arm cable row:

80 x 8
85 x 8
90 x 8

HORIZONTAL PUSH

Rack lock-outs:

45 x 10
135 x 10
135 x 6
205 x 6
225 x 4
225 x 3
225 x 3

Incline DB Press:

30s x 8
55s x 8
55s x 8 (x 6 in left)
55s x 7 (x 5 in left)

Dips:

BW x 10
BW+45 x 10
BW+70 x 6

Cable Cross-overs:

30ps x 10
50ps x 5
40ps x 8

ABS

Decline situps with 65 lbs 3 x 10

FEEDBACK
Coke: Thanks!
Freakish: That's for next week!

Coke
04-11-2007, 05:32 AM
The weighted dips are sweet, shiat is tight over on the racks too dude.

Progress
04-11-2007, 12:18 PM
4/10/07

QUADS

Front Squats:

45 x 10
135 x 8
175 x 5
175 x 5
175 x 5
175 x 5
175 x 3

Leg Press (Cybex):

2pps x 10
4pps x 8
5pps x 8
5pps+25ps x 8

Leg Curl:

85 x 15
85 x 13
85 x 10

BIS

Seated Bicep Curl:

30s x 8
50s x 5
50s x 5
50s x 5
50s x 5
50s x 5

Hammer Curls:

40s x 8
40s x 8
40s x 8

Eats

Good to have a girl cook for you. She cooked up some chicken breast pan seared, sweet potato, asparagus and salad.

Feedback:

Coke: Thanks, the bulk is going well.

Coke
04-12-2007, 06:11 AM
Fine 5 x 5 with your front squats and and seated curls, all movements were well done dude.

Progress
04-13-2007, 10:45 AM
4/12/07

VERTICAL PULL

Hang Cleans:

135 x 5
135 x 4
135 x 3
135 x 2

*Getting the form on these right. Really trying to get full extension and powering through the movement.

Pull-ups:

BW x 8
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 4 (+1 neg)
BW+30 x 5

*RC issues still. It's strange, when I don't lockout the pain comes and motion feels awkward (feels like it's moving around too much). But when I lockout, dead hang a second or two, sometimes longer, between reps, there isn't any pain.

Lying Pull-overs:

95 x 8
100 x 8
100 x 6

VERTICAL PUSH

Bent over lateral raises:

15s x 10
15s x 10
15s x 10

Milies:

45 x 10
125 x 5
125 x 5
125 x 5
125 x 5
135 x 5 (push press)

Lateral Raises:

25 x 8
25 x 8
25 x 8

Some knee raises for Abs.

Feedback:
Coke: Thanks!

Coke
04-14-2007, 08:01 AM
Too bad about the issues there with the pullups, to be adding weight on that movement is sweet just the same...good numbers there and on the millies man. Props for tweaking your hang cleans form.

Progress
04-16-2007, 12:07 PM
4/13/07

HAMS

RDLs:

135 x 8
225 x 6
325 x 5
325 x 5
325 x 5
325 x 4
325 x 3

GMs:

135 x 8
195 x 8
195 x 8
195 x 6

TRIS

Skull Crushers:

5ps x 12
50ps x 5
50ps x 5
50ps x 5
50ps x 5
50ps x 5

Cable Pushdowns:

80 x 8
80 x 8
80 x 6

FEEDBACK:
Coke: Thanks, man. I always appreciate the props.

Coke
04-16-2007, 12:33 PM
Ace working sets with your hams and tri's guy, nice job.

Freakish
04-16-2007, 06:17 PM
heavy on those goodmorings! nice you really progressed well with those. lets see the bench fly up like that! (like i should talk :()

Progress
04-17-2007, 10:20 AM
4/16/07

HORIZONTAL PULL

SUMO DL:

135 x 8
225 x 8
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5

T-bar rows:

2 plates x 8
4 plates+5 lbs x 9
4 plates+5 lbs x 9
4 plates+5 lbs x 8

HORIZONTAL PUSH

BB Bench:

135 x 8
175 x 5
175 x 4
175 x 5
175 x 5
175 x 3

* Definite weakness in my left side. I can feel my left shoulder drop when the bar touches my chest then my left side is constantly lagging on the press movement.

DB Incline bench:

30s x 8
60s x 5
60s x 3 (+3 more in right)
60s x 4 (+2 more in right)

Dips:

BW x 10
BW+45 x 8
BW+70 x 6
BW+80 x 4

ABS

Decline Situps:

65 x 12
65 x 10
65 x 8

FEEDBACK

Coke: Thanks, man
Freakish: Yeah, the hammies are really coming out as my strongest muscle now. Hopefully this RC issue dissipates soon.

Coke
04-17-2007, 11:29 AM
Doing alright on the bench regardless my friend...very strong back work and weighted dips.

Freakish
04-17-2007, 01:45 PM
STEP UP TO TEAM TREVOR PROGRESS. You will not be unblocked from AOL,ever. Unless you provide me with a delicious ice cream cone and a sweet tshirt.

Progress
04-18-2007, 07:14 AM
4/17/07

QUADS

Front Squats:

45 x 8
135 x 8
185 x 5
185 x 5

*After my second working set I got a sharp pain on the inside of my left knee when I got down to chalk up. No idea but it hurts the same to squat without any load. Not sure what is wrong but I'm going to rest for a while and just hope it goes away. I may also switch back to back squats when I do go back. Nevertheless, no more quad work. :(

BIS

DB Curls:

30s x 9
50s x 5
50s x 5
50s x 5
50s x 5
50s x 5

Hammer Curls:

40s x 8
40s x 8
40s x 8

FEEDBACK
Coke: Thanks, again.
Freakish: Yes, unblock me and you can have your frozen yogurt.

Freakish
04-18-2007, 07:57 AM
you are the third most injury prone person in history, besides fred taylor of the jacksonville jaguars and the immortal bo jackson. good idea cutting the leg workout short, dont wanna push it.

i understand you 3*8 routine, but if you can hit 3*8 w/40# on hammers rather easily(which i know you can) why dont you push that to 45.

nice volume on those 50s.

Dman
04-18-2007, 05:15 PM
hey I dont have any comments other than I am enjoying reading your journal so keep at it and your avatar shot is derrttyyyy

Coke
04-19-2007, 05:27 AM
Too bad about the leg pain, staying off squats for a while should speed the healing process...good curl sets.

Progress
04-20-2007, 07:40 AM
4/19/07

VERTICAL PULL

Pull-ups:

BW x 10
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+35 x 5 (+2 negs)

Lying Pull-overs:

100 x 8
100 x 8
100 x 7

VERTICAL PUSH

Milies:

45 x 12
130 x 5
130 x 5
130 x 5
130 x 4
130 x 3 (push press)

Arnolds:

35s x 6
35s x 6
35s x 5
*Did these with no back support, seated.

One-arm lateral Raises:

25 x 8
25 x 8
25 x 10

NOTES

RC issues weren't as bad. I felt it during pull-ups but didn't have much of a discrepancy during the milies.

FEEDBACK

FREAKY: Tell me about it. I didn't go up in the hammer curls because my left side was really weak. I could have increased in right side easily. Next week I'll hit the 45s and maybe increase 55 in the seated curls.
Dman: Welcome! Stop by again and thanks!
Coke: Thanks, man. Hopefully this knee pain will go away. I have no idea how it happened.

Jaybird88
04-20-2007, 08:22 AM
Looks like a good workout. Glad to hear the RC pain held off. Keep it up!

Stumprrp
04-20-2007, 08:51 AM
supurb pullups

Coke
04-20-2007, 09:32 AM
Solid stuff throughout my man.

Freakish
04-21-2007, 08:56 AM
good job on those pullups. i like the +30 reps...and you keep great form throughout. you should try some mixed grip sets (one hand in chin position/one in pull position) adds a little muscle confusion to the normal pull exercise.

wanna have a contest?

Progress
04-24-2007, 09:37 AM
4/21/07

Warmup:

Jump Shrugs:

135 x 10

Hang Cleans:

135 x 8
135 x 6
145 x 4
155 x 3
165 x 1

HAMS

RDLs:

135 x 8
225 x 6
330 x 4
330 x 4
330 x 4
330 x 4

Pull-throughs:

120 x 10
140 x 10
160 x 8
180 x 7

TRIS

Skull Crushers:

45 ps x 8
47.5 ps x 6
50 ps x 4
50 ps x 3

NOTES

Low cal day and kind of crazy hence the strange workout.

4/23/07:

HORIZONTAL PULL

Rack Pulls:

225 x 8
315 x 6
365 x 5
375 x 5
385 x 4
395 x 3
405 x 1
415 x 1
*These felt pretty good. Hadn't pulled that much weight ever. Bar was set below knee.

BO BB Rows:

135 x 8
185 x 8
185 x 8
185 x 8

Pendlay Rows:

135 x 8
175 x 6

HORIZONTAL PUSH

BB Bench:

45 x 10
135 x 6
175 x 5
175 x 5
175 x 5
185 x 3
185 x 2

Incline DB Press:

60s x 6
60s x 3 (+3 in right)
60s x 4

Dips

BW x 10
BW+45 x 10,
BW+80 x 5

ABS

Decline pull-ups:

65s x 12
65 x 6
65 x 4
BW x 20

FEEDBACK

Lee: Thanks, man.
Stump: They're one of my faves, thanks!
Coke: Thanks!
Matt: No contest. You win.

Coke
04-24-2007, 12:24 PM
Fine couple of efforts dude, not messin around on either day.

Progress
04-27-2007, 07:10 AM
4/26/07

VERTICAL PULL

Pull-ups:

BW x 10
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 4 (+1 neg)
BW+45 x 2 (+3 negs)

Hammer High Row:

45ps x 8
90ps x 8
135ps x 8

Lying Pull-overs:

100 x 10
100 x 6

VERTICAL PUSH

BO Lateral Raises:

20s x 10
20s x 10

Milies:

45 x 10
130 x 5
130 x 5
130 x 5
135 x 3
140 x 2

One-arm lateral raises:

25s x 8
25s x 8
25s x 8

ABS

Some knee raises

FEEDBACK

Coke: Thanks, man

Coke
04-27-2007, 07:20 AM
Good stuff overall bro.

Freakish
04-27-2007, 08:10 AM
we are doing the team trevor workout before the year is over. dont mark-out on that!

Progress
04-30-2007, 07:30 AM
4/27/07

HAMS

RDLs:

135 x 8
225 x 8
325 x 5
325 x 5
325 x 5
325 x 3
335 x 3
*No more straps means grip is coming into play. I figured I'd add some weight to my last set since I knew my grip couldn't hold more than three reps.

GMs:

135 x 8
195 x 8
205 x 5

Pull-throughs:

170 x 6
180 x 6
180 x 6

TRIS

JM Press:

45 x 10
95 x 5
100 x 5
105 x 5
110 x 5
125 x 5
*First time doing these and I liked them. They really hit the tris. It feels like a mix between skull crushers and NGP.

Skull Crushers:

Bar x 10
45 ps x 7
45 ps x 6

FEEDBACK

Coke: Thanks!
Freak: Maybe.

Coke
05-01-2007, 05:55 AM
Tricep work is sweet as are the many hams sets.

Progress
05-01-2007, 10:02 AM
4/30/07

HORIZONTAL PULL

Sumo Deads:

135 x 8
225 x 6
340 x 5
340 x 5
340 x 5
340 x 5
340 x 3

Pendlay Rows:

135 x 8
185 x 8
190 x 8
190 x 6

One-arm cable rows:

90 x 8
90 x 8

HORIZONTAL PUSH

BB Bench:

45 x 10
135 x 10
180 x 5
180 x 5
180 x 5
180 x 3
195 x 2

Incline DB Press:

30s x 8
60s x 5 (+2 in right)
60s x 3 (+4 in right)

Dips:

BW x 10
BW+45 x 6
BW+90 x 6
BW+115 x 2

ABS

Some decline weighted situps.

FEEDBACK

Coke: Thanks, I'm hoping the tri work should help my bench since it's lagging like a lot.

Freakish
05-01-2007, 10:34 AM
NICE +115 on those dips. try and hit it another set next time.

Coke
05-02-2007, 05:19 AM
Nice numbers on the back and chest movements.

Progress
05-02-2007, 08:15 AM
5/1/07

QUADS

Front Squats:

45 x 8
135 x 8
185 x 5
185 x 5
185 x 4
185 x 4
185 x 3

Barbell Hack Squats:

135 x 8
225 x 8
245 x 6
245 x 6

Lying Leg Curl:

65 x 8

BIS

Seated DB Curl:

25s x 8
50s x 5
50s x 5
50s x 5
50s x 5
55s x 5

Hammer Curls:

45s x 8
45s x 8
45s x 8

FEEDBACK

Freak: Thanks, I'll try next time. My sternum was killing.
Coke: Thanks, man.

Progress
05-05-2007, 08:08 AM
5/3/07

VERTICAL PULL

Pull-ups:

BW x 10
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+45 x 3 (+2 negs)

Hammer Hi-row:

90 ps x 8
135 ps x 8
135 ps x 10

DB Lying Pull-overs:

100 x 10
100 x 8

VERTICAL PUSH

BO lateral raise:

15s x 10
15s x 10

Milies:

45 x 10
130 x 5
130 x 5
130 x 5
130 x 3 (+2 push presses)

Push Press:

135 x 5
145 x 1
155 x 1
165 x 1
*Most weight I've put over my head.

One-arm lateral raise:

25s x 8
25s x 10
25s x 10

ABS

Some leg raises

5/4/07

HAMS

RDLs:

135 x 8
225 x 6
330 x 5
330 x 4
330 x 4
330 x 3
330 x 4

GMs:

135 x 8
195 x 8
195 x 6
195 x 5

Front Squats:

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

TRIS

JM Press:

45 x 8
115 x 5
125 x 5
125 x 5
125 x 5
135 x 5

Skull Crushers:

Bar x 8
45 ps x 8
45 ps x 6

FANCYPANTS
05-05-2007, 08:33 AM
dang solid workouts...looks like your killin those legs!
congrats on the new max weight over your head:)

Freakish
05-05-2007, 09:39 AM
165 PP - nice...i dont know if i saw that lift, but your other PP were looking clean, be careful with the RC injury.

are we going to see you around campus before nect fall? cough. cough.

Coke
05-05-2007, 01:03 PM
Fine job there man, great efforts with plenty of volume.

Progress
05-08-2007, 10:29 PM
5/7/07

HORIZONTAL PULL

Sumo DL:

135 x 8
225 x 6
345 x 5
345 x 5
345 x 3
345 x 4
345 x 3

Pendlay Rows:

135 x 8
190 x 8
190 x 8
190 x 6

Seated Nautilus Rows:

90 ps x 10
115 ps x 10

HORIZONTAL PUSH

BB Bench:

Bar x 10
135 x 8
185 x 4
185 x 3
185 x 4
185 x 2
155 x 4

Incline DB Press:

20s x 10
60s x 8
65s x 6 (+2 in right)
65s x 4 (+2 in right)

5/8/07

QUADS

Front Squats:

45 x 10
135 x 8
190 x 5
190 x 5
190 x 4
190 x 5 (w/spot assistance)
190 x 2 (+1 back squat)

Leg Press (Cybex):

2 pps x 8
4 pps x 8
5 pps x 8
6 pps x 6
4 pps x 8

Lying Leg Curl:

60 x 10
80 x 12

BIS

Seated DB Curl:

30s x 8
55s x 5
55s x 5
55s x 5
55s x 5
55s x 3

Hammer Curls:

45s x 8
45s x 8
45s x 8

FEEDBACK

FANCYPANTS: Thanks, man!
Freak: You know me.
Coke: Thanks!

Coke
05-09-2007, 05:53 AM
Good back-to-back workouts dude, making progress no doubt, lol.

Progress
05-12-2007, 10:55 AM
5/11/07

VERTICAL PULL

Pull-ups:

BW x 8
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+45 x 1 (+1 neg)

Nautilus Lat pull-down:

45 ps x 10
90 ps x 8
115 ps x 8
115 ps x 8

Lying DB pull-overs:

100 x 10
100 x 10

VERTICAL PUSH

BO Lateral Raise:

15s x 10

Milies:

45 x 10
130 x 5
130 x 5
130 x 5
130 x 5
135 x 5 (push press)

Single Arm Lateral Raise:

25 x 10
25 x 10
25 x 10

ABS

Some machine work

FEEDBACK

Coke: Thanks, man.

NOTES

Would have liked to add some more volume to the delt work but time constraints prevented such. Maybe next week.

Coke
05-12-2007, 07:21 PM
Nice session, gonna have a killer v-shape with this type of back work going on.

Progress
05-13-2007, 07:44 AM
5/12/07

HAMS

RDLs:

135 x 8
225 x 6
335 x 5
335 x 5
335 x 4
335 x 3
335 x 3

GMs:

135 x 8
200 x 8
200 x 8
200 x 5

Some light quad work

TRIS

JM Press:

45 x 10
130 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Skull Crushers:

45 ps x 8
45 ps x 6

FEEDBACK

Coke: Thanks, man. A pronounced V-taper is the look I'm going for. I just wish I had shoulder width to make it even nicer.

Bako Lifter
05-13-2007, 08:51 PM
Killer skulls man, nice RDLs too.

Coke
05-14-2007, 06:08 AM
Just step them laterals up a bit for some wider delts and you're good to go bro...ham & tri workout is super.

Progress
07-13-2009, 09:41 PM
I haven't been here in a WHILE. I'm posting because, though my time has been limited in the gym (I'm working 12 hours/day studying for this stupid exam), I've been happy with my results lately.

I don't know if my metabolism is slowing down or what since I'm getting older but I'm at my heaviest I've ever been (183.5) and I have no problem maintaining it just eating on an unrestricted diet without looking to bulk.

Today I benched 220x3 which is the most I've done ever. Last week I DL'd 400x3 and was happy about that.

Coke
07-14-2009, 07:50 AM
Good deal on those benching and DL numbers.