View Full Version : Maddogs Mayhem

03-07-2001, 06:26 PM
Legs. Wednesday Mar.7

Leg Ext.:285x11,285x11,285x10
Front Squats:255x12,275x11,295x8,315x5
Leg Press:1050x12,1100x10,1150x10
Seated leg curl:210x10,220x8,230x7
Stiff leg deadlifts:425x10,445x7,465x4
Seated calf raise:180x10,180x8,180x7

Sets 2, 3, & 4 of front squats went up 2 reps from last week. I'm moving all sets up 10lbs next week. First time training calves in a month and a half(pretty sad).

03-08-2001, 07:42 PM
Shoulders/Traps Thursday Mar.8

Smith Shoulder Press:180x8,180x8,200x5
Lateral db raise:50x10,55x8,60x6
Front db raise:50x9,55x7,60x6
Bent db raise:65x10,70x7,75x6
Dumbell Shrugs:140x10,150x10,160x7
Barbell Shrugs(front):375x10,395x8,415x5

Didn't feel to good today. Left work early with stomach pains. Thought I could sleep it off. I got up and felt nauseated. Went to the gym anyway and didn't feal better until I was done.

03-09-2001, 08:49 AM
Sorry too post in you journal, just interested to see wha your goals are, whats your current weight, bodyfat at, how long you been lifting?


03-09-2001, 10:55 AM
No prob FAngel. Feel free. My goals are to diet down and compete someday. I'm 27, 5'9", 240lbs, bf% 14-16 range. I'm keeping at this size to keep my strength as high as possible to keep adding size. I find when I'm at a lower bf% I can't come near the weight I lift now. I've been lifting for just over two years now.

03-09-2001, 05:20 PM
Chest Friday Mar.9

Bench press:275x10,295x7,315x5
Incline db press:100x10,110x7,120x5
Incline db flyes:skipped
Cable crossovers:30x12,30x10,30x10

Great workout. I didn't do dumbbell flyes because my shoulder joints started to feel a bit wore out from yesterday's workout(usually do shoulders on wednesday and take thursday off). Considering I didn't take a day between shoulders and chest I couldn't be happier with the results.

03-10-2001, 03:53 PM
Back Saturday Mar.10

Lat pulldowns:230x11,250x8,270x6
Spider row:235x10,255x7,265x4
Dumbbell row:140x10,150x8,160x7/6
Close grip pulldowns:200x11,220x8,240x6

Good workout considering I had to push my car out of the driveway(got stuck in the snow. Got 30 cm so far, another 30cm on the way!).

03-12-2001, 03:30 PM
Biceps/Triceps Monday Mar.12

EZ bar curls:115x10,125x7,135x5
Incline dumbbell curls:45x11,50x9/8,55x6
Hammer curls:65x10,70x8,75x6
Tricep pressdown:130x10,140x8,150x5
Seated overhead EZ bar ext.:120x11,130x7,140x6
Incline french press:120x10,130x8,140x5

03-13-2001, 07:09 PM
Legs Tuesday Mar.13

Leg extentions:295x11,295x11,295x10
Front squats:275x12,295x9,315x6,335x4
Leg press:1050x14,1100x12,1150x10
Seated leg curls:210x12,220x11,230x8
Stiff leg deadlifts:425x10,445x7,465x4

Decided to move up the front squats by 20lbs this week. No problem. I could of got one more rep on that last set so I'm kicking myself in the *ss right now.

I've decided to post part of my diet today.
The 20oz monster rare steak that I'm eating right now. Sweet.

03-14-2001, 05:42 PM
Shoulders/Traps Wednesday Mar.14

Smith Machine Shoulder Press:160x9,180x7,200x5
Lateral Raise:50x11,55x8,60x7
Front Raise:50x11,55x9,60x7
Bent Raise:65x10,70x8,75x6
Dumbbell Shrugs:140x11,140x10,140x10
Barbell Shrugs(front):375x9,395x7,415x5

I didn't have a good feel with the barbell shrugs tonight. Everything else was good.

03-16-2001, 05:45 PM
Chest Friday Mar.16

Bench Press:275x10,295x8,315x5,365x1
Incline Dumbbell Press:100x10,110x7,120x5
Incline Flyes:80x8,85x6,90x7
Cable Crossovers:30x13,30x10,30x10

Did a max tonight. Wasn't to hard. My target was for 405 by the end of December this year. Thats just been moved up to end of July. It's only 40 more pounds. If I don't get it no problem, the heat in the summer kills me. Flyes were strange. I skipped them last week so... stranger things have happened. 405 here I come.

03-17-2001, 02:40 PM
Back Saturday Mar.17

Lat Pulldowns:240x11,260x8,280x5
Spider Row:245x10,255x7,265x5
Dumbbell Rows:140x11,150x9/8,160x6/7
Close Grip Pulldowns:200x10,220x8,240x6

Last set of close grip pulldowns the cable snapped at the connecting point to the plates. The weight came crashing down scaring the sh*t out of the old ladies.

03-19-2001, 06:09 PM
Biceps/Triceps Monday Mar.19

EZ Bar Curls:115x10,125x8,135x5
Incline Dumbbell Curls:50x9/8,55x8/7,60x6
Hammer Curls:65x10,70x7,75x6
Tricep Pressdown:130x11,140x8,150x6
Seated Overhead EZ Bar Extention:130x10,140x7,150x5
Incline French Press:120x11,130x8,140x7

Started Cell-tech
Body weight:242lbs

03-19-2001, 08:00 PM
"The weight came crashing down scaring the sh*t out of the old ladies."


03-20-2001, 05:16 PM
Legs Tuesday Mar.20

Leg Extension:295x11,295x10,295x10
Front Squats:275x12,295x11,315x8,335x5
Leg Press:1100x12,1150x12,1200x11
Seated Leg Curls:220x10,230x8,240x5

Took the night off from doing SLDL's. Front squats are going really well. May up the weight again next week because the first set is really easy. 335lbs is heavy on the shoulders so it may only be a 10lbs increase. Legs can take it no problem.

03-21-2001, 05:43 PM
Shoulders/Traps Wednesday Mar.21

Dumbbell Shoulder Press:85x11,95x9,105x7
Lateral Raise:50x10,55x8,60x6
Front Raise:55x8,55x7,60x5
Bent Raise:65x8,65x6,70x7
Dumbbell Shrigs:140x11,140x10,140x9
Barbell Shrugs(behind):345x10,365x8,385x6

First week back on dumbbell shoulder press. Didn't expect it to be so easy. Starting at 95's next week for 10 reps.

03-23-2001, 03:09 PM
Chest Friday Mar.23

Bench Press:275x10,295x8,315x5
Incline Dumbbell Press:100x10,110x6,120x4
Incline Flyes:80x10,85x8,90x7
Cable Crossovers:30x14,30x10,30x10

Last two sets of incline dumbbells sucked.

03-24-2001, 02:09 PM
Back Saturday Mar.23

Lat Pulldown:240x10,260x8,280x5
Spider Row:245x10,255x7,265x6
Dumbbell Row:140x12/11,150x8,160x6
Close Grip Pulldown:200x10,220x8,240x6

03-26-2001, 06:12 PM
Biceps/Triceps Monday Mar.26

EZ Bar Curl:120x10,130x7,140x4
Incline Dumbbell Curls:50x10/9,55x8/7,60x6
Hammer Curls:65x10,70x8,75x6
Tricep Pressdown:120x12,140x10,160x6
Seated Overhead EZ Bar Extention:135x10,145x6,145x4

Had to go to a different gym tonight. My gym closed for the week while they move back to their old building. I can't wait, I loved that old building. Couldn't get into triceps tonight. I was pretty tired by the time I got to doing them. This gym I went to the AC is broke. It was really hot in there. Atmosphere isn't the same either. Skipped incline french press. I just had to get outta there before I died of heat stroke.

03-28-2001, 05:29 PM
Shoulders/Traps Wednesday Mar.28

Dumbbell Shoulder Press:95x10,105x8,115x5
Lateral Raise:50x10,50x9,50xx7
Bent Raise:50x10,50x10,50x10
Dumbbell Shrugs:140x10,140x10,140x10

Good quick workout. Dumbbell shoulder press was awesome. One good thing about going to that other gym, I keep a good pace and get outta there quick. Did a few things different this week. Back to my regular workout next week.

03-30-2001, 05:51 PM
Chest Friday Mar.30

Bench Press:275x9,295x8,315x6,375x1
Incline Dumbbell Press:100x8,110x7,120x5
Incline Flyes:80x8,85x8,90x6
Cable Crossovers:60x15,60x14,60x14

Last week for barbell bench so I decided to go for one last max. Added ten pounds and got it. It's hard to keep that from coming down fast. First set of incline dumbbells were really squirrly. Bench wouldn't set to the right angle quite right. Went to a different bench and it was perfect. Cables aren't the same as my gym.

03-31-2001, 07:16 PM
Back Saturday Mar.31

Lat Pulldown:230x10,250x9,270x7,290x5
Spider Row:225x7,225x5
Dumbbell Rows:140x12,140x10,140x10
Close Grip Pulldowns:220x10,240x8,260x6

This gym's pulldown machine are very smooth. The spider row has a small pad and was very hard to use. The pad would press under my ribs making it hurt like hell. I cut that one short.

04-02-2001, 06:13 PM
Biceps/Triceps Monday Apr.2

Dumbbell Curls:65x8,70x6,70x6
Preacher Curl:120x9,130x7,140x5
Standing Concentration Curls:40x12,45x9/8,50x6
Seated Overhead EZ Bar Extension:135x11,145x9,155x6
Flat French Press:115x10,125x9,135x6
Straight Bar Pressdowns:100x10,110x10,120x7

Back to the old gym. All new routine for the next two months. These should get better within the next two weeks.

04-02-2001, 07:01 PM
Your lifts are monsterous! :eek:

04-03-2001, 05:03 PM
Legs Tuesday Apr.3

Leg Extension:255x10,255x10,255x10
Hack Squats:520x7,520x8,520x4
Leg Press:1100x10,1150x10,1200x6
Lying Leg Curls:150x12,165x8,180x6

Well...It's my first week back to hack squats. I couldn't be more disapointed. I toke last week off so that could have made a difference too. I got the right depth on the hacks so that was one good thing. I'm looking to get 520 for 12 reps pyramiding up to 610 for 6 reps. We will see. I was getting 600 for 5 reps before I moved to front squats. If I don't get this I will be pi$$ed.

04-04-2001, 06:28 PM
Shoulders/Traps Wednesday Apr.4

Dumbbell Shoulder Press:100x9,110x7,120x3
Lateral Raise:50x10,55x8,60x6
Bent Raise:65x10,70x8,75x6
Dumbbel Shrugs:140x12,140x11,140x11
Barbell Shrugs(behind):345x9,365x7,385x5

The owner forgot to put out the 95 pound dumbbells when the gym opened in the new location. So I decided to try my first set with the 100's. It went really well. I can easily do two more reps on the final set at 120. I just wanted to see how hard they would be to kick up. My wrists were really wobbly at the top so I did 3 reps and called it quits on that for this week. I wil get 5 reps for sure next week.

04-06-2001, 05:25 PM
Chest Friday Apr.6

Dumbbell Press:110x10,120x9,130x5
Incline Bench Press:205x11,225x8,245x5
Flat Flyes:70x9,75x8,80x7
Cable Crossovers:30x14,30x10,30x10

In the next two months I'm hoping to get up to the 140's on dumbbell press for 5 or 6. Getting 120's for 9 reps is a good start.

04-06-2001, 06:03 PM
Sorry for interrupting but when you say db bench and cable flyes...are you saying the weight on each side or total?

04-08-2001, 10:36 AM
Hey Heathj,

For all dumbbell exercises; bench, shoulder press/raises, arm curls etc., that's the weight on each side. Anything I do with dumbbells is recorded as the weight of one dumbbell. Same thing with cable crossovers.

04-08-2001, 02:29 PM
Back Sunday Apr.6

Lat Pulldown(straight bar):240x8,240x8,260x6
Bent Barbell Row(upper body fixed):245x9,265x7,285x5
Dumbbell Spider Row:85x10,90x8,100x7
Cable Pullovers:60x12,80x10,90x7

04-09-2001, 06:34 PM
Biceps/Triceps Monday Apr.9

Dumbbell Curls:60x10,65x8,70x5
Preacher Curls:120x9,130x7,140x5
Standing Concentration Curl:12x40,45x9/8,50x7
Seated Overhead EZ Bar Extension:145x10,155x7,165x4
Flat French Press:125x10,135x8,145x6
Straight Bar Pressdown:110x9,120x7,120x7

04-10-2001, 04:47 PM
Legs Tuesday Apr.10

Leg Extensions:255x12,255x12,275x10
Hack Squats:520x12,550x11,580x8,610x5
Leg Press:1140x12,1190x10,1240x8
Leg Curls:150x10,165x8,180x7
Standing Leg Curl:40x10,50x9,60x7/6

Excellent workout. Much improved from last week which I expected anyway.

04-10-2001, 04:55 PM
On a bad note, I've been suffering from elbow pain in both arms. It's gotten worse the last two weeks so I've decided to deal with it now. No pushing exercises for two maybe three weeks. Shoulders will consist of lateral and bent raises, perhaps some fronts. I will use upright rows for a mass builder. Flyes for chest, no pressing. No direct tricep work. Hope this is going to help.

04-12-2001, 05:05 PM
Shoulders/Traps Wednesday Apr.11

Upright Row w/Dumbbells:70x8,70x8,75x6
Lateral Raise:50x10,55x8,60x6
Bent Raise:65x11,70x9,75x7
Dumbbell Shrugs:140x12,140x10,140x10
Barbell Shrugs(behind):345x10,365x7,365x6

Going to lower the barbell shrugs a bit to get more height and contraction.

04-14-2001, 02:32 PM
Chest/Back Saturday Apr.14

Flat Flyes:75x10,80x9,85x8,90x6
Incline Flyes:80x10,85x9,90x7
Cable Crossovers:30x15,30x12,30x11
Lat Pulldown(straight bar):220x10,240x8,260x6
Bent BB Row(upper body fixed):245x10,265x8,285x5
Dumbbell Spider Row:85x10,95x7,105x5

Gym was closed yesterday for Good Friday so I figured I'd do chest with back because all I was doing was flyes. Well I hit the flyes pretty hard doing flat and incline and I was whipped after those. I won't think like that again.

04-18-2001, 02:26 PM
Biceps Monday Apr.16

Dumbbell Curls:60x11,65x8,70x6/5
Spider Curl:45x10,50x8/7,55x6
Standing Concentration Curl:40x12/13,45x11/10,50x9/7

Elbows getting better.

04-23-2001, 06:14 PM
Bi's/Chest Monday Apr.23

Dumbbell Curls:60x10,65x9/8,70x6
Spider Curl:45x10,50x10/9,55x8/6
Standing Concentration Curl:45x11,50x9,55x6
Flat Flyes:80x10,85x8,90x6
Incline Flyes:85x8,90x7,95x5

Well I'm back. Bad bad stomach flu:mad:. I could bearly eat anything Tuesday, and Wednesday. I couldn't drink water bearly and I had the sh*ts too so that was really bad. My body weight dropped from 242lbs to 235lbs. Lost alot of water. I still feal strong so thats good. I put chest on with bi's tonight and I will do chest again Friday. I started with bi's and I thought I should have started with chest. I just kept going and it didn't make any difference anyway. I still felt great after bi's Elbows are really good. Could be ready for tri's next week.

04-24-2001, 06:27 PM
Legs Tuesday Apr.24

Leg Extensions:255x10,255x10,255x10
Hack Squats:540x5,540x5,540x5
Leg Press:1140x10,1190x8,1240x6
Leg Curls:150x10,165x7,180x6
Standind Single Leg Curl:40x12,50x10,60x7/6

It happens every time I miss a week of legs. Hack squats suffer the most. If i miss a week on legs I get weak like a kitten. It'll be better next week. Now I just have to stop missing.

04-25-2001, 06:00 PM
Shoulders/Traps Wednesday Apr.25

Dumbbell Shoulder Press:100x9,110x5,110x5
Lateral Raise:50x10,55x7,60x5
Bent Raise:65x10,70x8,75x7
Dumbbell Shrugs:140x10,140x10,140x10

I decided to try a push exercise a week early by doing shoulder presses. I'm pretty happy with what I got. Two weeks of no push exercises what so ever and I could still do the 110's. Should be back up to the 120's next week.

04-27-2001, 06:01 PM
Chest Friday Apr.27

Dumbbell Press:110x10,120x8,130x6
Incline Bench Press:225x8,245x6,255x4,275x1
Flat Flyes:80x7,85x6,85x6
Cable Crossovers:30x15,30x13,30x11

First time benching in two weeks. I'm happy. Incline bench coulda been better. I tried a max just for fun on it. Flyes suffered compared to the previous two weeks but thats all I was doing so I was strong on those the past two weeks.

04-29-2001, 02:36 PM
Back Sunday Apr.29

Lat Pulldown(straight bar):220x10,240x9,260x6
Bent BB Row(upper body fixed):245x10,265x7,285x5
Dumbbell Spider Row:85x10,95x8,105x6
Cable Pullovers:70x10,80x8,90x6

04-30-2001, 05:11 PM
Biceps Monday Apr.30

Dumbbell Curls:60x10,65x8,70x6
Spider Curls:55x10/8,60x7/5,60x6/5
Standing Concentration Curls:50x10/8,50x9/7,50x8/7

I forgot my little book at home so I didn't know what to do for spiders and concentrations. They were a little heavy by accident.

05-01-2001, 05:10 PM
Legs Tuesday May 1

Leg Extensions:255x10,255x10,255x10
Hack Squats:540x8,570x8,610x5
Leg Press:1140x12,1190x10,1240x10
Lying Leg Curls:150x10,165x7,180x5
Standing Leg Curl:40x14/13,60x8,70x6

05-03-2001, 05:35 PM
Shoulders/Traps Thursday May 3

Dumbbell Upright Rows:65x10,70x10,75x8,80x6
Lateral Raises:50x10,55x8,60x6
Bent Raise:70x8,70x8,75x6
Barbell Shrugs(behind):345x9,365x7,385x5
Dumbbell Shrugs:140x10,140x8,140x8

Switched dumbbell and barball shrugs around.

05-04-2001, 05:01 PM
Chest Friday May 4

Flat Dumbbell Flyes:80x10,85x9,90x8,95x6
Incline Dumbbel Flyes:85x10,90x9,100x7
Cable Crossovers:30x15,30x13,40x7

Traps very sore from yesterday. Flyes getting very strong. They feel very good.

05-05-2001, 12:28 PM
Back Saturday May 5

Lat Pulldown(straight bar):230x9,250x7,270x5
Bent BB Row(upper body fixed):245x10,265x8,285x6
Dumbbell Spider Rows:85x10,95x9,105x6

BB rows and DB spider rows felt really good. I dropped the cable pullovers. Don't like 'em and they don't do d*ck all.

05-07-2001, 04:53 PM
Biceps Monday May 7

Dumbbell Curls:60x11,65x9/8,70x7/6
Spider Curls:50x10,55x8/7,60x6/5
Standing Concentration Curls:45x12/11,50x9/8,55x8/7

Still no tri's.:mad:

05-08-2001, 05:28 PM
Legs Tuesday May 8

Leg Extension:255x10,255x10,255x10
Hack Squats:540x10,570x9,610x7
Leg Press:1190x12,1240x11,1290x8
Lying Leg Curls:150x10,165x8,180x6
Standing Leg Curl:12x50,60x9,70x7

Hacks getting strong again.:)

05-09-2001, 05:06 PM
Shoulders/Traps Wednesday May 9

EZ Bar Upright Rows(wide grip):115x11,135x10,175x7
Lateral Raise:50x10,60x7,60x6
Bent Raise:70x9,75x8,80x6
Barbell Shrugs(behind):345x10,365x9,395x5
Dumbbell Shrugs:140x12,140x11,140x11

05-11-2001, 04:32 PM
Chest Friday May 11

Flat Dumbbell Flyes:85x10,90x9,100x5
Incline Dumbbell Flyes:95x6,100x6,100x6
Cable Crossovers:40x9,40x7,40x7

Incline flyes...:mad:

05-13-2001, 02:11 PM
Back Sunday May 13

Lat Pulldowns(straight bar):230x10,250x7,270x5
Bent BB Row(upper body fixed):245x10,275x8,295x6
Dumbbell Spider Row:90x10,100x7,110x6

BB rows felt good first set so I upped it by 30lbs instead of 20lbs. Will start at 255lbs next week.

05-14-2001, 06:04 PM
Biceps Monday May 14

Dumbbell Curls:65x10,70x8,75x5
Spider Curls:50x10/9,55x8,60x6/5
Standing Concentration Curls:45x12,50x10,55x7/6

05-16-2001, 03:16 AM
Legs Tuesday May 15

Leg Extension:255x12,255x10,255x10
Hack Squats:570x10,610x8,650x5
Leg Press:1240x12,1290x10,1290x10
Standing Leg Curl:60x12,70x10,80x7

Only did standing leg curl. Felt a bit queezy after quads. That's good though. Felt really good on hacks. First set could have been for twelve but I didn't want to wear myself out.

05-17-2001, 05:35 PM
Shoulders/Traps Thursday May 17

EZ Bar Upright Rows(wide grip):155x10,175x7,195x5
Lateral Raise:55x10,60x7,65x5
Bent Raise:70x10,75x8,80x6
Barbell Shrugs(behind):355x11,375x9,405x5
Dumbbell Shrugs:140x12,140x12,140x10

05-17-2001, 08:32 PM
Originally posted by Maddog

Lateral Raise:55x10,60x7,65x5


05-18-2001, 07:20 PM
Chest Friday May 18

Flat Flyes:90x9,95x6,100x5
Incline Flyes:90x9,95x7,100x5

No cable crossovers tonight. Louie's making me tired. Need to catch up on my sleep this weekend.

05-19-2001, 11:39 AM
Back Saturday May 19

Lat Pulldowns(straight bar):230x10,250x8,270x5
Bent BB Row(upper body fixed):255x10,275x9,295x6
Dumbbell Spider Row:90x10,100x8,110x6

Starting deads and hamstrings on back day next week.

05-22-2001, 05:33 PM
Biceps Tuesday May 22

Dumbbell Curls:65x10,70x8,75x5
Spider Curls:50x10,55x8/7,60x5
Standing Concentration Curl:45x12,50x8,50x7

Missed going to the gym yesterday. I worked 14 hours on a paid holiday. Double time and a half. Whoohoo!

05-24-2001, 04:46 PM
Quads Thuraday May 24

Hack Squats:570x10,610x8,650x5
Leg Extensions:255x10,255x9,255x8

That's it. Doing hams with back now, this Saturday. This week has been a real b!tch and everything is messed up. Gotta try to do chest/shoulders/traps tomorrow.

05-25-2001, 07:03 PM
Chest Friday May 25

Flat Flyes:90x10,95x8,100x6
Incline Flyes:90x10,95x8,100x6
Cable Crossovers:40x8,40x6,40x6

Did a few sets of light bench. Got up to 225lbs and made the elbows burn so I stopped.

05-26-2001, 12:50 PM
Back/Hamstrings Saturday May 26

Wide Grip Pullups:Body weight x7 for 3 sets
Bent BB Rows:275x10,295x7,305x5
Dumbbell Spider Rows:90x10,10x8,110x5
Standing Leg Curl:60x12,70x10,80x6

Started deads this week. Think I might drop one of the rows now that I'm doing deads and hamstrings. It's a little too long. Legs were still sore from Thursday. I should be able to get 405 on deads for at least 8 reps next week. Will do 3 sets of deads as well next week. I loved the pullups. I didn't think I could do 7 reps on my own.

05-28-2001, 06:57 PM
Biceps Monday May 28

Dumbbell Curls:65x10,70x7,75x5
Spider Curls:50x10,55x9/8,60x7/5
Standing Concentration Curls:45x10/9,45x10/9,45x8

Trained with vox tonight.:)

05-29-2001, 07:07 PM
Quads Tuesday May 29

Hack Squats:570x10,610x8,650x6
Leg Press:1290x10,1290x9,1290x8
Leg Extension:255x11,255x9

I only did 2 sets on the leg extension. The Blair Witch was using it as a break station.(Blair Witch= nasty a$$, ugly pig vomit b!tch who smells like butt and gets in the way. And she wears spandex too:eek: )Maddog would move her but I'm afraid of catching a disease.;)

The quest begins next week for 405 front squat.(I won't be doing it next week just getting back to front squats) This goal was set in February so I have to come through on this one. The goal is for a single by the end of June.

05-30-2001, 06:43 PM
Shoulders/Traps Wednesday May 30

EZ Bar Upright Rows(wide grip):155x11,175x8,195x5
Lateral Raise:55x10,60x8,65x5
Bent Raise:70x8,70x8,70x8
Barbell Shrugs(behind):365x10,385x7,405x5
Dumbbell Shrugs:140x11,140x9,140x9

06-01-2001, 05:13 PM
Chest Friday June 1

Flat Flyes:90x9,95x7,100x6
Incline Flyes:90x8,95x7,100x5
Cable Crossovers:30x14,30x10,30x10

Wasn't quite up to par tonight. Long week at work. Dropped cables by 10lbs this week.

06-05-2001, 06:47 AM
I'm taking some time off from upper body exercises due to my elbow problem. Pulling exercises may be hindering the healing process. At first it was a hard decision to make but after I realized that if I don't look after myself I may not be able to train again. I'll be training legs as usual and moving hamstrings back with quads as I won't be doing deadlifts.

06-06-2001, 02:58 PM
Waht a difference a few days makes of not doing upper body. My elbows are feeling really good today.

06-09-2001, 01:37 PM
Legs Saturday June 9

Front Squats:315x8,335x6,355x2
Leg Extensions:255x10,255x10,265x10
Lying Leg Curl:135x10,150x8,165x5
Calf Raise(w/leg press):180x15,270x15,360x13

Should be able to add 2 or 3 reps on each set of front squats next week. Good for first week back at them.

06-15-2001, 09:33 AM
Maybe 3 more weeks of rest and back to training:). Had our first game in the new league last night. Pinched a nerve in my neck in the first inning. Really hurting today and didn't go to work. We were winning 3 - 2 in the fifth inning then I started to get stiff and walked 3 in a row. They scored 4 unearned runs and we lost 6 - 3:mad: .

06-18-2001, 05:52 PM
Legs Monday June 18

Front Squats:315x9,335x5,355x4
Leg Extension:265x11,265x11,265x10
Lying Leg Curl:135x11,150x8,165x6
Calf Raise(w/leg press):360x15,450x12,540x9

Pinched something in my back on first set of front squats. Could have got 10, 8, 6 easily.

06-24-2001, 02:04 PM
Two weeks from tomorrow and I will be back. That will be 5 pain free weeks. I can do push downs and french presses with no pain. Just like when I started. :)

06-26-2001, 04:46 PM
Legs Tuesday June 26

Front Squats:315x9,335x6,355x4
Leg Extension:275x11,285x10,295x9
Lying Leg Curls:135x11,150x10,165x6
Calf Raise(w/leg press):450x14,540x12,630x8

07-02-2001, 12:30 AM
Good luck man.

07-03-2001, 04:33 PM
Biceps/Triceps Tuesday July 3

Dumbbell Curls:55x10,65x7,70x5
Dumbbell Spider Curl:45x10,50x8/7,55x5
Seated Concentration Curl:40x10,45x7
Tri Pressdown:100x10,110x9,120x7
Flat French Press:105x10,115x8,125x6
Reverse Grip Pressdowns:50x10,70x8,80x6

Decided to start up a week early.:D Felt great. No pain in elbows but there will be tomorrow in my tri's especially. To celebrate my return I've decided to put up an arm pic here. It's quite blurry. I couldn't get it sharp but you'll get the idea. I took it as soon as I got back from the gym. Still had a bit of a pump.

07-03-2001, 04:44 PM
That's one huge mofo'in arm :) You ever thought about cutting or is your main goal to get huge?

chris mason
07-03-2001, 06:00 PM
Your arm looks HUGE!!! I love that look, it looks big and powerful! Keep it up!

Maki Riddington
07-03-2001, 07:04 PM

07-03-2001, 07:19 PM
Maddog = huge mofo.

07-03-2001, 08:19 PM
good stuff....put a tape measure on those puppies and get back to us:)

07-03-2001, 08:21 PM
I think your gonna rip your shirt!! Lookin huge Maddog

Chris Rodgers
07-03-2001, 10:06 PM
How bi are your arms? Like 14" or so?

Hehe, you are a big mofo!!

07-03-2001, 11:01 PM
Originally posted by LATMAN
How bi are your arms? Like 14" or so?

i'd give at least 14.5


07-04-2001, 06:34 PM

Front Squats:315x10,335x8,355x5,405x2
Leg Extensions:295x10,295x9,295x9
Calf Raise(w/leg press):540x13,630x9,720x6
Seated Calf Raise:180x10,200x7,200x6

Went for a max of 405lbs on front squats and ended up getting 2 reps:D .

07-04-2001, 07:58 PM
Nice job on those front squats!405 is a dream for me.

07-05-2001, 05:43 PM
Shoulders/Traps Thursday July 5

Dumbbell Shoulder Press:80x8,90x6,90x6
Laterial Raise:45x10,50x8,55x6
Barbell Shrugs(behind):345x10,365x7,385x5
Dumbbell Shrugs:140x10,140x10,140x9

Strength dropped alot on shoulder pressing. Hey I'm not worried. I'll be back up there and beyond in no time. New goal for the end of the year is to DB shoulder press 140's for at least three reps.

07-06-2001, 04:47 PM
Chest Friday July 6

Bench Press:225x10,245x7,265x4
Incline Dumbbell Press:80x10,90x7,100x6
Cable Crossovers:20x15,20x15,20x15

Whow. Lost a lot of strength on chest.


chris mason
07-06-2001, 05:56 PM
The strength will come back very quickly, no worries.

07-08-2001, 12:36 PM
Back/Hamstrings Sunday July 8

Wide Grip Pullups:Bodyx4,Bodyx4,Bodyx4
Spider Row:225x7,235x6,245x4
Close Grip Pulldowns:200x10,210x8,220x6
Leg Curls:135x10,150x7,165x4

Pullups were very hard and so was the last set of leg curls.

07-09-2001, 04:13 PM
Don't be upset with the loss in weight, at least you can lift strong again with no pain. Very happy to hear my coach is back 110%:D

07-09-2001, 05:18 PM
Biceps/Triceps Monday July 9

Dumbbell Curls:60x10,65x8,70x6/5
Dumbbell Spider Curls:45x10,50x9/7,55x6/5
Seated Concentration Curls:40x10,45x9/8,50x6
Tri Pressdown:110x10,120x8,130x6
Close Grip Bench:205x8,205x6,225x4

Did one set of french press and not good. Makes my elbows hurt and that's not what I want. Switched to close grip bench.

07-11-2001, 02:40 PM
Well I had a bit of tenderness in my elbows the day after triceps so I've decided I'm not quite ready. It's nothing major as far as pain wise but I know what it will lead to. Ibuprofin is working well. The tenderness comes and goes and like I said it's not like before when I couldn't sleep at night, more of an annoyance.

07-15-2001, 12:44 PM
Legs Saturday JUly 14

Front Squats:325x10,345x8,365x4,405x2
Leg Extension:295x10,295x9,295x8
Leg Curls:135x10,150x9,165x6
Calf Raise(w/leg press):13x540,630x9,720x6

07-22-2001, 12:34 PM
Legs Saturday July 21

Front Squats:325x9,345x7,365x5
Leg Extension:200x10,200x10,200x9
Leg Curls:105x10,120x10,150x6
Donkey Calf Raise:270x12,360x9,450x8

Trained with Vox and Sinep. They were doing chest and tri's though. Donkey calf raise machine was cool. First time I've used one.

chris mason
07-22-2001, 05:08 PM
Why so much less weight on this last workout (other than the front squats)?

07-23-2001, 04:19 AM
I was in a different gym, back in my home town. Weight was different on those machines. Not all machines are created equal.

chris mason
07-23-2001, 05:35 PM
Gotcha! I was just curious.

07-23-2001, 05:40 PM
The leg extension was killer. The padding wasn't doing it's job. It was like a thin steel bar digging into my legs. Lots of fun. They are good old machines there though.

09-17-2001, 04:43 PM

Finally after a long layoff I'm ready. I've actually been lifting light weight for three weeks to test out the joints and get used to a training schedule again. My training has been altered to minimize stress on my elbows. I have made the following changes:

1. Switched from 5 day split to a 4 day split.

2. Broke up arm day and put biceps with back and triceps with chest to get the 4 day split

3. I've lowered the volume slightly.

4. Using 3 straight sets of 6 reps each with 1 to 2 forced reps per exercise where applicable.

My journal will be kept a bit different in light of my changes in training. Forced reps will follow actual reps in brackets.


Dumbbell Shoulder Press: 85x6(1),85x6(1),85x6(2)

So hopefully everything will come together and I will be back up to strength in a couple of months. Patients is key. I can't expect to be where I was before in a couple of weeks. I have to be realistic. So here we go...


09-17-2001, 04:47 PM
Shoulders/Traps Monday Sept. 17

Dumbbell Shoulder Press:85x6(1),85x6(1),85x6(2)
Lateral Raise:50x7,50x8,50x6
Bent Over Raise:65x7,65x7,65x7
Dumbbell Shrugs:140x10,140x9,140x9

A feel out week as far as weight goes. Not sure where I should be on my lifts so just experimenting. Going to do barbell shrugs instead of dumbbells. the 140's aren't quite enough so I'll have to switch.

09-18-2001, 01:47 AM
Ever tried Shrugs on the Smith Maddog ???

09-18-2001, 04:07 AM
No, I've never tried that Yates. My gym has a shrug bar that works nicely though.

09-18-2001, 09:38 AM
Good to see ya back maddog.

09-18-2001, 05:28 PM
Legs Tuesday Sept. 18

Hack Squats:450x6,450x7,450x7
Leg Extensions:255x10(2),275x8(2),275x8(2)
Stiff Leg Deadlift:405x5,405x5,405x5
Leg Curls:150x10(2),165x6(2),165x5(2)
Calf Raise(w/leg press):600x9,650x8,650x8

First time doing stiff leg deads since March. I thought I was going to puke.

chris mason
09-18-2001, 05:31 PM
Are you performing the stiffs in the conventional manner, if so, that is a shitload of weight!

09-18-2001, 05:38 PM
Yeah. Slight bend in my knees and then lowered to just about the floor. I don't want to make contact or I'll get all f**ked up. I was getting 425 for 10 and 465 for 4 once upon a time.

09-18-2001, 05:47 PM
You are one strong mofo, *note to self, get as strong as maddog*

09-18-2001, 06:51 PM
Not as fat though :p

Good to see your recovering quite well from your injury em-dogg. Keep up the good work foo.

chris mason
09-19-2001, 12:10 PM
That is very impressive Maddog!

09-20-2001, 04:23 PM
Chest/Triceps Thursday Sept. 20

Bench Press:265x4,245x5(1),245x5
Incline Dumbbell Press:85x8,85x7,85x7
Close Grip Bench Press:185x4,165x6,165x6
Tricep Pressdown:90x8,90x8,90x8

Bah $hitty. I'm really going to have to get used to this.
No one at the gym so I had to get the young fella working there to spot me. I didn't trust him for forced reps. He didn't even know what they were.

09-21-2001, 04:46 PM
Back/Biceps Friday Sept. 21

Lat Pulldowns(palms in grip):200x7,210x6,210x6
Dumbbell Row:140x8,140x8,140x7
Dumbbell Curls:60x7(2),60x6(2),60x6(2)
Spider Curls:45x10,50x6(2)/5(2),50x6(2)/5(1)

Great workout. It felt good.

Sayiajin Prince
09-23-2001, 01:51 AM
ur lower body is extremely impressive :thumbsup

09-24-2001, 04:28 PM
Shoulders/Traps Monday Sept. 24

Dumbbell Shoulder Press: 85x7(2),90x6(2),90x7(2)
Lateral Raise: 55x7,55x6,55x6
Bent Over Raise: 65x8,65x6,65x6
Barbell Shrugs(front): 315x9,345x7,355x6

09-25-2001, 05:35 PM
Legs Tuesday Sept. 25

Hack Squats: 470x6,470x6,470x6
Leg Extension: 285x8(2),295x7(2),295x5(2)
SLDL: 405x7,425x5
Leg Curls: 165x7(2),165x6(1),165x6(2)
Calf Raise(w/leg press):690x8,690x7,690x7

Cut the SLDL to 2 sets. Felt a bit sick after the second set.

09-25-2001, 06:22 PM
Mad, what's your weight and bodyfat at nowadays?

09-26-2001, 02:21 PM
I weigh in at 230lbs. Body fat estimate 14 - 15% maybe. I look noticably leaner. I cut my calories a bit before I started to train. Dropped 10 lbs.

09-27-2001, 05:00 PM
Chest/Triceps Thursday Sept. 27

Bench Press: 245x7(2),255x6(1),255x5(2)
Incline Dumbbell Press: 90x8(2),100x5(2),100x5(2)
Close Grip Bench Press: 165x6(1),165x6(1),165x6(1)
Bench Dips: 45x6,45x7,45x7

Dropped tri pressdowns for bench dips. Much better.

09-27-2001, 07:28 PM
Bench dips are so much better, just a bitch to do by yourself. LOL.

10-01-2001, 05:30 PM
Back/Biceps Saturday Sept. 29

Lat Pulldown(palms in): 210x7,210x8,220x6
Dumbbell Rows: 140x8(1),140x7(1),140x6(1)
Dumbbell Curls: 65x6(2),65x5(2),65x5(2)
Spider Curls: 50x7(2)/6(2),50x7(2)/6(2),50x5(2)

10-01-2001, 05:34 PM
Shoulders/Traps Monday Oct. 1

Dumbbell Shoulder Press:95x6(1),95x5(1),95x5(1)
Laterial Raise: 55x8,55x7,55x6
Bent Raise: 65x8,70x6,70x6
Barbell Shrugs(front): 355x6,355x7,355x6
Dumbbell Shrugs: 140x10,140x10,140x10

Shoulder Press coming along great. Very happy.:D

10-02-2001, 05:34 PM
Legs Tuesday Oct. 2

Hack Squat: 470x7,480x7,490x6
Leg Extension: 295x9(2),305x7(2),305x7(2)
SLDL: 425x5,425x5
Standing Leg Curls:70x7(2),70x7(2),70x7(2)
Calf Raise(w/leg press): 700x8,700x7,700x7

Switched over to standing single leg curls. I feel nausiated from SLDL and the pressure on my stomach doing lying leg curls is going to make me hurl. I like them much better anyway.

10-04-2001, 04:28 PM
Chest/Triceps Thursday Oct. 4

Bench Press: 255x6,255x5(1),255x5(1)
Incline Dumbbell Press: 100x5(1),100x5,100x5(1)
Close Grip Bench: 165x7(1),165x5(1),165x5(1)
Bench Dips: 70x7,80x7,90x6

10-04-2001, 04:30 PM
what's the numbers in brackets mean?

10-04-2001, 04:49 PM

Didn't you read the new instructions on how to read my journal Chigs?;)

The numbers in brackets are forced reps for that set.

Also if you see something like


7 reps with 2 forced reps for right arm, 6 reps with 2 forced reps for left arm.

The slash would show if I didn't get equal reps for right arm and left arm for say dumbbell curls or dumbbell rows. That sorta thing.

10-05-2001, 04:30 PM
Back/Biceps Friday Oct. 5

Lat Pulldowns(palms in): 220x7,220x7,220x6
Dumbbell Row: 140x8,140x7,140x8
Dumbbell Curls: 65x8,65x6,65x6
Spider Curls: 50x8/7,50x7/6,50x7/5

Anxiety is starting to set in. I start teaching on Thursday and I'm stressed big time.:(

10-05-2001, 05:23 PM
I won't tell you to not be nervous because it is natural. Remember how much you want to do this and how good an opportunity it is for you. You are more than good enough to do it and YOU know that you have the brains to teach. I am sure Reg new what he was doing when he recomended you. Also you are going to probably be twice the size of most of your students.

Maddog: Are there any questions class?
Student in Back: Yes, do you use gear?
Maddog puts away his blue pen and licks his RED pen.
Maddog: I will write the answer to that on your test in REd ink. Are there anymore questions?
The only other sound he hears from the class is the Student in Back wetting his pants.:D

Mystic Eric
10-05-2001, 10:12 PM
so what are you teaching big guy?

make sure you be a complete asshole haha and piss off all the students. one of the best things to do is the, "no food, no gum, no water, no talking, no being late, no going to the washroom" policy that teachers often give me haha

Mystic Eric
10-07-2001, 02:39 AM
hahah you should displine these 30-50 year old people anyways! haha that would be the funniest thing ever!

maddog to a 50 year old man: "hey junior, put that sandwich in the garbage! :mad: "

10-09-2001, 04:52 PM
Shoulders/Traps Tuesday Oct. 9

Dumbbell Shoulder Press: 95x5(2),95x5,95x5(1)
Lateral Raise: 55x8,55x8,55x7
Bent Raise: 70x7,70x7,70x6
Barbell Shrugs(front): 355x7,355x7,355x6
Dumbbell Shrugs: 140x10,140x10,140x8

Presses felt heavy tonight.

10-11-2001, 04:57 PM
Chest/Triceps Thursday Oct. 11

Bench Press: 255x7(2),265x5(1),265x5(1)
Incline Dumbbell Press: 100x6(1),100x5(1),100x5
Close Grip Bench: 165x7(2),175x6(1),175x5(1)
Bench Dips: 90x8,115x6,115x6

10-12-2001, 07:01 PM
Back/Biceps Friday Oct. 12

Lat Pulldown(palms in): 220x8,230x7,230x7
Spider Row: 205x6(2),205x6(2),205x6(2)
Dumbbell Curls: 70x6(2),70x5(2),70x5(2)/4(2)
Spider Curls: 50x6(2),50x5(2)/5(1)

Dropped dumbbell rows for spider rows.

10-13-2001, 12:13 AM
What's a spider curl?

10-14-2001, 08:17 AM

Spider curl=one armed preacher curl

10-15-2001, 04:52 PM
Shoulders/Traps Monday Oct. 15

Dumbbell Shoulder Press: 95x5(1),95x5(1),95x5(1)
Lateral Raise: 60x6,60x6,60x6
Bent Raise: 70x7,70x7,70x7
Barbell Shrugs(front): 355x8,365x7,365x7
Dumbbell Shrugs: 140x11,140x10,140x10

10-16-2001, 06:36 PM
Legs Tuesday Oct. 16

Hack Squat: 490x7,490x6,490x6
Leg Extension: 305x8(2),305x7(2),305x6(2)
Standing Leg Curl: 80x7(2),80x7(2),80x5(2)/7(2)
Calf Raise(w/leg press): 700x9,750x6,750x7

10-30-2001, 04:00 PM
Sorry to hear you haven't worked out since Oct. 16.;)