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DCF
06-14-2006, 01:46 PM
Hey, since everybody else is doing one I might as well start one too!

Forgive me if I don't know the exact names of the methods/machines/etc. etc. because I'm new to this thing!

I'll start out by telling you what I can currently do on certain machines.

Stats

Height=5'10"
Weight=159lbs(Currently jumping from 155-160 daily....weird)

Chest:

Standard Bench Press:

Started out with 115lbs(Single)

Goal=135lbs
Current single=125(Twice)

For some reason I can't seem to get the 135 single! I've tried several times, stretched out before hand, did everything. My 1 month membership is up tomorrow so I'll be trying it again, once. Don't worry, I'm not qutting the gym! Another month is around the corner. :)

Incline Bench Press:

Started with 85(Single)

Goal=120lbs
Current=Haven't tried yet. Most likely being around 105-110.

Dumbell Lateral Raise:

Started with 20lbs(Single)

Goal=30
Current=25


Back/Shoulders:

Don't know any names yet, I'll do them when I get a lend of my friends book.

Biceps/Triceps:

Nothing really besides EZBar curls, which are at 50lbs(3 sets of 10 done 3 times on my day)

Pulldowns:

Started with 30lbs(sets of 10)

Goal=60lbs
Current=45lbs+5lbs(Sets of 10)

Legs:

Squat:

Started with 45lbs bar(x5)

Goal=200(Single)
Current=135(Single)

Leg Press

Started with 100lbs(Single)

Goal=250lbs
Current=205(Single)

I will fill in other things as I go along. Thanks for reading, hope for the best!

By the way, am I improving at all? I've only been at it a month!

DCF
06-14-2006, 02:00 PM
Shoulders:

Shrugs:

Started with 45(Per arm)

Goal=150(Sets of 5)
Current=95(Sets of 10)

DCF
06-15-2006, 07:54 PM
Today I did biceps and triceps.

Currently working on 40lbs 21s. I started with 30lbs but have moved up the weight this past week! :)

There was really nothing that special that I did today other than my tricep routine. The one you put behind your head and push up? Anyways, I normally do 1x10 with 30lbs, 1x10 with 35lbs and 1x10 with 40lbs but today I moved it all up 5 lbs. So now I'm at 45lbs max for 10!

DCF
06-18-2006, 03:34 PM
I finally did it! I benched 135lbs!!!!! :) :) :)

It was my goal the entire month and I got it twice today YAY!

Anyways, worked chest today. Same ol' same ol' other than finally getting my mark!

DCF
06-19-2006, 06:57 PM
Bicep/Tricep day!

Finally learned how to do Hammer Curls correctly. Brain crushers, alot easier this time around. Might bump it up another 5 pounds sometime next week. Started preacher curls today along with 21s and Hammer Curls!

I feel great!

emjlr3
06-19-2006, 07:20 PM
what kinda weight are you putting up?

btw i strongly recomend agaisnt 21's but that is just me

DCF
06-19-2006, 07:29 PM
what kinda weight are you putting up?

btw i strongly recomend agaisnt 21's but that is just me

What excercise do you want to know about?

Biceps?

Well, mostly everything I do(Without dumbells) is 40lbs. I might move up to 50lbs next week depending on how I feel.

Dumbells, for Hammer Curls, are normally 20lbs each hand. Maybe 25 sometimes if I feel up to it.

Triceps, brain crushers, I do 1x10 with 35lbs, 1x10 40lbs and 1x10 45lbs. Relatively easy this time around and I only moved up the weight last week.

Edit: About the 21s. Can you explain why you'd go against them? Thanks! :)

DCF
06-20-2006, 11:55 AM
Gained 4 more pounds! And slowly working on another inch for my biceps! I love my life right now. :D

DCF
06-20-2006, 06:25 PM
Did back/shoulders today. Fun stuff.....I moved up my shrugs by another 5 pounds! Glad to keep that up. :)

About to drink my home made shake. YUM YUM!

DCF
09-18-2006, 09:22 AM
Alright, back! I might as well start this since I love looking back at the things I did and how much I've improved.

Yesterday, since I started a job, I did an extreme workout(Probably wasn't a good idea but I felt I needed to)

I did back, shoulders and legs. For back, I finally started deadlifts!

3x5(Last set was 4, couldn't get the 5th)
First 2 sets were with 205 for 5, last was 225 for 4. Felt pretty good for my first ever time doing them.

I didn't really have time to do the things I wanted to do, I ended up missing shrugs. Anyways, for shoulders I did Shoulder Press, 5x10(Last set with 8). First set, 45lbs bar. Then the last 4 were 75lbs.

I also did lateral raises, 5x10. First 3 with 15lbs(Each arm), last 2 with 20lbs.

Legs, squats and calve raises(I normally do alot more on every day, this was just a rush day since I missed 4 days at the gym). With squats, I REALLY surprised myself. I was only squating 70lbs-85lbs for 10 and barely getting it, but last night I was getting sets of 5 with 135lbs. First 2 sets with 75lbs(For 10 reps), last 3 with 135(For 5 reps).

I'm currently 169.5lbs(5 days ago). My goal is 180 by Christmas, hopefully I'll get it!

I'll try to update this everytime I get home from the gym, please comment and help me out! Thanks!

DCF
09-18-2006, 09:27 AM
Here's my new routine. I personally LOVE it, and will stick with it until I see a problem.

Monday - Chest:

Flat Bench - 5x5
Incline Bench - 3x15
Incline Flyes - 3x15

Tuesday - Biceps:

Preacher Curls - 5x10
Hammer Curls - Super Set
Normal Curls - Super Set
21s - 3x21
Concentration Curls - 5x10

Wednesday - Shoulders:

Shoulder Press - 5x10
Lateral Raises - 5x10
Front Lateral Plate Raises - 5x10(1 min. rest)
Bent Over LR - 5x10(1 min. rest)
Shrugs - 5x15

Thursday - Triceps:

Skull Crushers - 5x10
Tricep Pulldowns(Rope) - 5x10
Bent Over Tricep Extentions(Rope) - 5x10
Tricep Pulldowns(Bar) - 5x10

Friday - Back:

Deadlifts - 5x5
Front Pulldown - 5x10
Seated Row - 5x10
Close Grip Pulldown - 5x10
Pushdowns - 5x10

Saturday - Abs/Forearms:

Everything

Sunday - Legs:

Squats - 5x10
Calves Raises - 5x50
Back Leg Extentions - 5x10
Leg Extentions - 5x10
Leg Press(Optional) - 5x10

DCF
09-19-2006, 07:37 PM
Chest day(Missed Monday):

Flat Bench:

5x5

1x5-115lbs
1x5-120lbs
1x7-135lbs(Tried to see how many reps I could do with the plates)
1x5-130lbs
1x5-135lbs

Incline Bench:

3x15

1x15-95lbs
1x15-95lbs
1x14-100lbs

Incline Flyes:

3x15

1x15-25lbs(Per arm)
1x15-25lbs
1x15-30lbs

DCF
09-26-2006, 06:55 PM
Finally back on track. Joined another gym tonight, my friend goes there so it's awesome. I went to the normal gym before the new one, so I did chest there:

Flat Bench

1st - 1x5-120lbs
2nd - 1x9-135lbs(Tried to see how much I could get again, I'm stopping once I hit 10...)
3rd - 1x5-130lbs
4th - 1x5-135lbs
5th - 1x5-135lbs

Incline Bench

1st - 1x15-95lbs
2nd - 1x15-95lbs
3rd - 1x13-100lbs

Incline Flyes

1st - 1x15-25lbs(Each arm)
2nd - 1x15-25lbs
3rd - 1x15-30lbs


Didn't do my normal routine tonight, just messed around with some back, biceps, and legs.

Deadlifts:

1st - 1x6-135lbs
2nd - 1x5-185lbs
3rd - 1x5-205lbs
4th - 1x5-210lbs
5th - 1x5-225lbs

Squats:

1st - 1x10-45lbs(Bar)
2nd - 1x10-95lbs
3rd - 1x5-115lbs
4th - 1x5-125lbs
5th - 1x5-135lbs

Superset for hammer curls.

Doing shoulders tomorrow, I'll get back to you!

DCF
09-27-2006, 02:55 PM
Shoulders:

Lateral Plate Raises:

5x15

1st - 1x15-25lbs
2nd - 1x15-35lbs
3rd - "" ""
4th - "" ""
5th - "" ""

Shoulder Press:

5x10

1st - 1x10-45lbs(Bar)
2nd - "" ""
3rd - "" ""
4th - 1x10-55lbs
5th - 1x10-55lbs

Bent-Over Lateral Raises:

5x15

1st(And rest of sets) - 1x15-10lbs

Lateral Raises:

1st(And rest of sets) - 1x15-15lbs

Shrugs:

5x15

1st - 1x15-135lbs
2nd - 1x15-135lbs
3rd - 1x15-185lbs
4th - 1x15-185lbs
5th - 1x15-195lbs

Doing abs tonight, just going to do whatever I can before it closes.

DCF
09-28-2006, 05:19 AM
New stats:

Weight-166.5lbs
Height-5'10"

Bench - 171lbs
Max Squat - 155lbs
Max Deadlift - 260lbs(Got 225lbs 6 times, trying 260 this Friday. PUMPED!)

Doing triceps tonight, I'll get back to you with that. Overall, I'm VERY happy with my bench going up so much for me. I never thought I'd ever be able to get that.

DCF
09-28-2006, 02:07 PM
Triceps

Skull Crushers:

5x10

Warmup with 30lbs

1st - 1x10-40lbs
2nd - 1x10-45lbs
3rd - 1x10-50lbs
4th - 1x10-55lbs
5th - 1x10-60lbs

Pulldowns(Bent bar)

1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

Puldowns(Straight Bar)

1st, 2nd, 3rd, 4th, 5th - 1x15-40lbs

DCF
09-29-2006, 09:45 PM
Just got back from the gym!

Back

Deadlifts:

5x5

Warmup - Twists with ab bar, deadlifts with 45lbs bar.

1x5-135lbs
1x5-185lbs
1x5-205lbs
1x5-225lbs
1x2-255lbs

Couldn't get the last 3, my back belt gave out and undid itself in the middle of the third. :(

Lat-Pulldowns

5x10

All 5x10-105lbs

CloseGrip Lat-Pulldowns

3x10

All 3x10-105lbs

Overall

I loved the workout. I joined this new gym around my area and finally got off the YMCA 30 mins away from me. It's called "Petley's Gym" and all "the boys" go to it, the big guys from the town. Anyways, tonight it was just me. It was very late, right after work. The woman working there gave me a deal, I can go there anytime after I work. She's amazingly nice.

The only thing I didn't like about the workout was the long walk home in the rain at 12:30 a.m. I shouldn't be working out this late but I have to, no other choice. I loved it though, I could blast all the music I wanted with nobody but me there. Good workout. I can now update my max deadlift. :)

Day off tomorrow, or I might just go down and do some ab/forearm/wrist work after work if I'm up for it. Thanks for reading!

DCF
09-30-2006, 10:14 PM
Legs

Got a new squat max! I don't know how much it is, but I ended up doing 150 for a set of 10. Should be around 190lbs? I don't know how that all works.

Squats:

5x5

1st - 1x10-45lbs(Warmup)
1st - 1x5-95lbs
2nd - 1x5-115lbs
3rd - 1x5-135lbs
4th - 1x5-145lbs
5th - 1x10-150lbs

Calf Raises:

5x35

All sets 1x35-50lbs

Leg Extensions:

3x15 - 50lbs

BackLeg Extesions:

3x15 - 35lbs

Overall

Loved this workout. Went with Mike and ended up running into the owner of the gym. Ernie seems like an awesome guy. Really serious, never smiles. Seems like an awesome guy though, I'll enjoy going back to his gym. He really knows his stuff. I went to the gym at 9 and ended up going home at 11:30 because me, him and Mike talked about working out for a good 2 hours. It was awesome.

DCF
10-02-2006, 08:28 PM
Went and did biceps today plus abs

Biceps:

Hammer Curls(Compound set) 30lbs-5lbs
Concentration Curls(Compound set) 30lbs-5lbs
Didn't have enough time for preacher curls, I'll do them after chest. Normally 5x10-60lbs

Abs:

Leg raises, sit ups, both side sit ups and twist bar. Worked out to be 200 times or so.

Overall

Didn't feel like I got anything from it. I liked the workout, but it only lasted about 45 minutes. The burn was good, but the time spent wasn't long enough for me.

DCF
10-03-2006, 02:45 PM
Shoulders:

Front Plates Raises

5x15

1st - 1x15-25lbs
2nd - 1x15-25lbs
3rd - 1x15-35lbs
4th - 1x15-35lbs
5th - 1x15-35lbs

Dumbell Press

3x10

1st - 1x10-25lbs(Per arm)
2nd - 1x10-35lbs
3rd - 1x10-40lbs

Bentover Lateral Raises

3x15

1st - 1x15-15lbs
2nd - 1x15-15lbs
3rd - 1x15-15lbs

Lateral Raises

3x15

1st, 2nd, 3rd 1x15-20lbs

Shrugs

Warmup with 45lbs bar

5x15

1st - 1x15-135lbs
2nd - 1x15-185lbs
3rd - 1x15-225lbs
4th - 1x15-275lbs
5th - 1x15-295lbs

DCF
10-04-2006, 09:18 AM
Forgot the overall on shoulder day yesterday:

Overall:

Felt AWESOME. I went with Mike again right after school. He ended up doing shoulders too, so it worked out great.

Ever get that feeling of joy when you pill on plates? I got it the first time yesterday with shrugs. I know it isn't alot of weight, but popping on plates like toys is one of the best feelings ever. Just knowing you can do it feels amazing.

I also did something I never thought I could do. Mike was walking around watching me do shrugs with 275lbs and said hey, why don't you try a deadlift with that?(He knows I did 255lbs twice) So I said hey, why not? I had my belt on and the straps ready to go. I lifted the 275lbs and deadlifted it twice, could've got three but Mike stopped me because I normally do DLs/Back on Fridays.

So I'll be trying either 295 or 315 for max this Friday. Wish me luck!

DCF
10-04-2006, 05:14 PM
Chest:

Flat Bench Press

5x5

1st - 1x10-45lbs(Warmup bar)
1st - 1x5-115lbs
2nd - 1x5-145lbs(Tried doing it as many times as possible)
3rd - 1x5-125lbs
4th - 1x5-130lbs
5th - 1x5-135lbs(Had my friend help a bit on the 5th)

Incline Bench Press

3x15

1st - 1x15-45lbs(Warmup bar)
1st - 1x15-95lbs
2nd - 1x15-95lbs
3rd - 1x15-100lbs

Incline Flyes

3x15

1st - 1x15-25lbs(Per arm)
2nd - 1x15-25lbs
3rd - 1x15-30lbs

Overall

Didn't really like doing chest today. I didn't feel I got what I wanted out of it. Guess I'll wait till next week!

DCF
10-05-2006, 03:29 PM
Did Triceps and a bit of back today since I probably won't be there tomorrow because of work.

Triceps:

Skull Crushers:

5x15

1st - 1x15-50lbs
2nd - 1x15-55lbs
3rd - 1x15-60lbs
4th - 1x15-65lbs
5th - 1x10-70lbs(Couldn't get the other 5)

Straight-Bar Pulldowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs
4th - 1x10-40lbs
5th - 1x10-40lbs

Rope Pulldowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x10-35lbs
4th - 1x10-35lbs
5th - 1x10-35lbs

Back:

Only did Deadlifts, ended up trying my max.

Deadlifts:

2x5+1x1

1st - 1x5-135lbs
2nd - 1x5-225lbs
3rd - 1x1-315(GOT IT WOOOO!!!!!!! Finally!:))

Overall:

**** YEAH! I finally got my max deadlift today. I wasn't even expecting to get it. I loved this workout, I finally got the goal I was planning on getting for so long!

DCF
10-06-2006, 10:06 AM
Back:

Deadlifts

5x5

1st - 1x10-45lbs(Warmup bar)
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-205lbs
4th - 1x5-225lbs
5th - 1x2-255lbs

Lat Pulldowns

3x10

1st - 1x10-100lbs
2nd - 1x10-125lbs
3rd - 1x10-125lbs

Seated Rows

3x10

1st - 1x10-125lbs
2nd - 1x10-125lbs
3rd - 1x10-125lbs

Overall:

I liked it but had to rush through. I ended up doing it in under an hour, but still felt it.

DCF
10-09-2006, 11:26 AM
Slow day

Legs:

Squats

5x5

1st - Warmup with 45lbs bar x 10
1st - 1x5-135lbs
2nd - (Tried max) 1x1-205lbs(Failed)
3rd - (Tried again) 1x2-205lbs(GOT IT!!!!!)
4th - 1x5-145lbs
5th - 1x11-170lbs(Just tried to see how many I could do)

Calf Raises

3x25

1st - 1x25-100lbs
2nd - 1x25-100lbs
3rd - 1x25-100lbs

DCF
10-10-2006, 05:34 PM
Shoulders:

Dumbell Shoulder Press

5x10

1st - (Warmup) 1x10-15lbs
1st - 1x10-30lbs
2nd - 1x10-30lbs
3rd - 1x10-35lbs
4th - 1x10-35lbs
5th - 1x10-40lbs

Front-Plate Lateral Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-25lbs

Bent-Over Lateral Raises

3x15

1st - (Warmup) 1x15-5lbs(Per arm)
1st - 1x15-10lbs
2nd - 1x15-10lbs
3rd - 1x15-10lbs

Lateral Raises

5x15

1st - 1x15-15lbs
2nd - 1x15-15lbs
3rd - 1x15-20lbs
4th- 1x15-20lbs
5th - 1x15-25lbs

Shrugs

5x15

1st - (Warmup) 1x25-45lbs(Bar)
1st - 1x15-135lbs
2nd - 1x15-185lbs
3rd - 1x15-205lbs
4th - 1x15-225lbs
5th - 1x15-255lbs

Overall

LOVED IT! I spent a good 3 hours there talking to different people and some friends and stuff. I'm getting a new thing of supplements tomorrow! Finally the stores open. :)

DCF
10-11-2006, 05:30 PM
Biceps, Chest and Triceps(Mainly because I missed a day and won't be getting to the gym tomorrow)

Biceps:

Hammer Curls

Superset(Compound) - 1x10-30lbs to 5lbs

21s

5x21

1st, 2nd, 3rd, 4th, 5th - 1x21-45lbs

Concentration Curls

Superset(Compound) - 1x10-30lbs to 5lbs

Preacher Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 55lbs


Chest:

Flat Bench Press

5x5

1st - (Warmup) - 45lbs
1st - 1x5-115lbs
2nd - 1x5-120lbs
3rd - 1x5-125lbs
4th - 1x5-130lbs
5th - 1x5-135lbs

Incline Bench Press

3x15

1st - (Warmup) - 45lbs
1st, 2nd, 3rd - 1x15-95lbs

Incline Flyes

3x15

1st, 2nd - 1x15-25lbs(Per arm)
3rd - 1x15-30lbs


Triceps:

Skull Crushers

5x10

1st - 1x10-45lbs
2nd - 1x10-50lbs
3rd - 1x10-55lbs
4th - 1x10-60lbs
5th - 1x10-65lbs

Straight-Bar Pushdowns

1st, 2nd, 3rd - 1x15-25lbs

Rope Pulldowns

1st, 2nd, 3rd - 1x15-25lbs

Overall:

It was a reallyyyy long workout. I spent a good 4 hours. I got a bunch of new stuff for supplements though, can't wait to try them!

DCF
10-17-2006, 08:50 AM
Back:

Deadlifts

5x5

1st - 1x10(45lbs warmup bar)
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-225lbs
4th - 1x5-235lbs
5th - 1x5-275(Did 3, dropped it, did 2 more)

Lat Pulldowns

3x10

1st, 2nd, 3rd - 1x10-125lbs

Overall:

Very short day. Had to rush to make it to work, only spent about 45 mins there. I'm off work today and tomorrow so I'll be getting some VERY good workouts in. I finally ended up trying NO Xplode and Taurine powder at the workout for the first time. My workout was INSANE! I lost it on DLs, when I dropped the 275lbs on the 3rd I picked it up right away within 5 seconds I was that full of energy.

DCF
10-17-2006, 02:34 PM
Triceps:

Skull Crushers

5x10

1st - (Warmup) - 1x15-40lbs
1st - 1x10-50lbs
2nd - 1x10-55lbs
3rd - 1x10-60lbs
4th - 1x10-65lbs
5th - 1x10-70lbs

Straight-Bar Pulldowns

5x15

1st, 2nd, 3rd - 1x15-25lbs
4th - 1x15-30lbs
5th - 1x15-35lbs

Rope Pulldowns

5x15

1st, 2nd, 3rd - 1x15-25lbs
4th, 5th - 1x15-30lbs

Overall:

Loved this workout. Didn't have to worry about leaving early for work. Same thing about tomorrow too! Ended up watching my friend Mike use his new squating suit with the leg wraps. It looked HILARIOUS, but he did a good job using them for the first time. Neil, a bodybuilder, ended up coming in too. I haven't met him before but my friend has, so I felt lucky today! I'll be going down again tonight with Mike to do some biceps so I'll get back to you again.

DCF
10-17-2006, 08:33 PM
Decided to do legs tonight instead of biceps, I'll be doing them tomorrow.

Legs:

Squats

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-140lbs
3rd - 1x2-205lbs(Tried max again, got it twice again)
4th - 1x5-140lbs
5th - 1x5-155lbs

Calf Raises

5x50

1st, 2nd, 3rd, 4th, 5th - 1x50-100lbs

DCF
10-18-2006, 03:13 PM
Shoulders:

Shurgs

5x15

1st - (Warmup) - 1x20-45lbs
1st - 1x15-135lbs
2nd - 1x15-185lbs
3rd - 1x15-225lbs
4th - 1x15-275lbs
5th - 1x15-295lbs

Front-Plate Raises

5x15

1st, 2nd, 3rd, 4th - 1x15-25lbs
5th - 1x15-35lbs

Bent-Over Raises

5x15

1st - (Warmup) - 5lbs(Per arm)
1st, 2nd, 3rd, 4th, 5th - 1x15-10lbs

Dumbell Shoulder Press

3x10

1st, 2nd - 1x10-30lbs
3rd - 1x10-35lbs

Lateral Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 15lbs(Per arm)

Overall:

Loved it. My new favorite excersize is shrugs, I love doing them so much! I'm going again tonight to do chest and biceps, didn't end up doing them yesterday.

DCF
10-18-2006, 07:51 PM
Chest and Biceps

Chest:

Flat Bench Press

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-115lbs
2nd - 1x5-120lbs
3rd - 1x5-130lbs
4th - 1x5-135lbs
5th - 1x5-140lbs

Incline Bench Press

3x15

1st - (Warmup) - 1x10-45lbs
1st, 2nd, 3rd - 1x15-95lbs

Incline Flyes

3x15

1st, 2nd, 3rd - 1x15-25lbs(Per arm)

Biceps:

Hammer Curls

(Compound set) - 1x10 - 25lbs-5lbs

21s

5x21

1st, 2nd, 3rd, 4th, 5th - 45lbs

Concentration Curls

(Compound set) - 1x10 - 25lbs-5lbs

Overall

Good good. Ended up running into Ernie again with Mike so we had another good talk. Got some good pumps. Going to take a shake soon.

DCF
10-20-2006, 08:01 PM
Back:

Deadlifts

5x5

1st - (Warmup) - 1x10-45lbs(bar)
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-205lbs
4th - 1x5-225lbs
5th - 1x5-275lbs(The NO Xplode kicked in then. ;))

Lat Pulldowns

5x10

1st, 2nd, 3rd, 4th, 5th - 5x10-100lbs(Didn't have time to switch more weight on, normally do 125lbs for 1x10)

Close-Grip Lat Pulldowns

3x10

1st, 2nd, 3rd - 3x10-100lbs(Same reason, same weight)

Overall:

Had to rush again for work. Still felt the DLs though! After I took of the belt my lower back was killing!(The good pain) I had a hard time at work tonight. :p

Supplements:

Protein - None(Forgot to take it throughout the day, I HATE that!)
NO Xplode - 1.5 Scoops + 1 teaspoon Taurine powder
Creatine - 1 teaspoon + 250ml water.

DCF
10-21-2006, 07:36 AM
Not going to be working out today/tonight. I have work from 4-10 then might do something with the girl after it. Buying straps for deadlifts and whatnot today before work along with a shaker cup, another Naturally Fit t-shirt and probably a cd or two!

Supplements:

Protein - None(Just woke up, will be taking one after shower.
No Xplode - Don't drink this on non-workout days. Find it useless.
Taurine - Don't take unless with NO Xplode
Creatine - Taking it after the protein shake after shower.

DCF
10-23-2006, 05:32 PM
Shoulders and Chest(I can't make it Wednesday so I did shoulders today.)

Shoulders:

Shurgs

5x15

1st - (Warmup) - 45lbs
1st - 1x15-135lbs
2nd - 1x15-185lbs
3rd - 1x15-225lbs
4th - 1x15-275lbs
5th - 1x15-305lbs

Front-Plate Raises

5x15

1st, 2nd, 3rd - 1x15-25lbs
4th, 5th - 1x15-35lbs

Dumbell Shoulder Press

5x10

1st - (warmup) - 1x10-15lbs(Per arm)
1st, 2nd - 1x10-30lbs
3rd, 4th - 1x10-35lbs
5th - 1x10-40lbs

Bent-Over Lateral Raises

5x15

1st - (Warmup) - 1x15-5lbs(Per arm)
1st, 2nd, 3rd, 4th, 5th - 1x15-10lbs

Lateral Raises

5x15

1st, 2nd, 3rd, 4th - 1x15-15lbs(Per arm)
5th - 1x15-20lbs


Chest:

Flat Bench Press

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-120lbs
2nd - 1x5-125lbs
3rd - 1x5-130lbs
4th - 1x5-135lbs
5th - 1x5-140lbs

Incline Bench Press

3x15

1st, 2nd - 1x15-95lbs
3rd - 1x10-95lbs(Didn't have any energy whatsoever)

Incline Dumbell Flyes

3x15

1st - (Warmup) - 1x10-10lbs(Per arm)
1st - 1x15-25lbs
2nd, 3rd - 1x15-30lbs

Overall:

Awesome workout, apart from the loss of energy at the end of working chest. I'm sort of seeing a difference in mostly all my body parts in size and strength. Good workout.

Supplements:

Protein - Forgot shake in morning, 1 29g shake after meal at lunch of 100% Perfect Whey, 1 32g shake after supper/workout of Muscle Milk.
Creatine - 1 5g shake after workout of Pure NF Creatine.
NO Xplode + Taurine - 1.5 scoops of NO before workout + 1 teaspoon of Taurine mixed in.

DCF
10-24-2006, 02:53 PM
Biceps and Triceps

Biceps:

Hammer Curls

Compound Set - 1x10-30lbs to 5lbs

21s

5x21

1st - (Warmup) - 1x21-15lbs(Bar)
1st, 2nd, 3rd, 4th, 5th - 1x21-45lbs

Preacher Curls

5x10

1st - (Warmup) - 1x10-15lbs(Bar)
1st, 2nd, 3rd, 4th, 5th - 1x10-45lbs

Concentration Curls

Compound Set - 1x10-30lbs to 5lbs


Triceps:

Skull Crushers

5x10

1st - (Warmup) - 1x10-20lbs
1st - 1x10-50lbs
2nd - 1x10-55lbs
3rd - 1x10-60lbs
4th - 1x10-65lbs
5th - 1x10-70lbs

Rope Pulldowns

5x15

1st, 2nd, 3rd - 1x15-25lbs
4th, 5th - 1x15-30lbs

Straight-Bar Pulldowns

5x15

1st, 2nd, 3rd - 1x10-25lbs
4th, 5th - 1x10-30lbs

Overhead Rope Pulls

3x15

1st, 2nd - 1x15-25lbs
3rd - 1x15-30lbs

Overall

Liked it. My wrists felt a little weak today, they've been doing that lately. I picked up some wrist wraps, they might have something to do with it. Either way, it was a good workout. Great pump on.

Supplements:

Protein-None so far. Having one after supper and one tonight before bed.
Creatine - 5g Pure NF Creatine Mono. after workout.
NO Xplode + Taurine - 1.5 scoops NO + 1 teaspoon Taurine 15 mins before workout.

Stumprrp
10-24-2006, 03:25 PM
nice workouts in here man

DCF
10-24-2006, 08:52 PM
Anything I can work on? Thanks! Finally, somebody posted. :)

DCF
10-26-2006, 08:24 PM
Back:

Deadlifts

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-225lbs
4th - 1x5-275lbs
5th - 1x3-315lbs

Lat Pulldowns

5x10

If I can remember correctly....

1st - (Warmup) - 1x15-50lbs
1st - 1x10-125lbs
2nd - 1x10-130lbs
3rd - 1x10-135lbs
4th - 1x10-145lbs
5th - 1x10-150lbs

Close-Grip Lat Pulldowns

3x10

1st - 1x10-100lbs
2nd - 1x10-110lbs
3rd - 1x10-125lbs

Overall:

Liked it. Didn't have to rush, got the right rest time in between each set. Loved the deadlift routine, couldn't believe I got 315lbs for a set of 3, that was my max a week ago or so.

Supplements:

Protein - None. Couldn't fit in time to take any. Was barely home.
Creatine - 5g NF Creatine Mono. after gym.
NO Xplode + Taurine - 1.5 scoops NO Xplode and 1 teaspoon Taurine 15 mins before workout.

DCF
10-31-2006, 08:00 PM
Shoulders, Legs, Biceps(All different days, just couldn't make it on the forum.)

Shoulders:

Shurgs

5x15

1st - (Warmup) - 1x15-45lbs
1st - 1x15-135lbs
2nd - 1x15-185lbs
3rd - 1x15-225lbs
4th - 1x15-275lbs
5th - 1x15-315lbs

Shoulder Press

5x10

1st - (Warmup) - 1x10-15lbs(Per arm)
1st, 2nd - 1x10-30lbs
3rd, 4th - 1x10-35lbs
5th - 1x10-40lbs

Front-Plate Raises

5x15

1st, 2nd - 1x15-25lbs
3rd, 4th, 5th - 1x15-35lbs

Bentover Lateral Raises

5x15(1 min break)

1st, 2nd, 3rd, 4th, 5th - 1x10-10lbs(Per arm)

Lateral Raises

5x15

1st, 2nd, 3rd - 1x15-15lbs(Per arm)
4th, 5th - 1x15-20lbs


Legs:

Squats

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-145lbs
3rd - 1x5-155lbs
4th - 1x5-185lbs
5th - 1x3-225lbs

Calf Raises

5x30

1st, 2nd, 3rd, 4th, 5th - 1x30-100lbs

Leg Extensions

3x10

1st, 2nd, 3rd - 1x10-50lbs

Back-Leg Extensions

3x10

1st, 2nd, 3rd - 1x10-25lbs


Biceps

Hammer Curls

Compound Set - 1x10-30lbs to 5lbs

21s

5x21

1st, 2nd, 3rd, 4th, 5th - 1x21-45lbs

Preacher Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-45lbs

Concentration Curls

Compound Set - 1x10-30lbs to 5lbs

Overall:

Liked everyone equally. Loved leg day because I finally reached 2 plates, and surprised myself with doing 3 reps. Shoulders I finally reached 3 plates for shrugs! My goal for a while. Bicep day was like any ther bicep day, perfect pumps and lots of veins. :)

Supplements:

Protein - None out of those 3 days. Stopped taking it for a week to see if it really made a difference. So far I've lost some weight, will start taking it soon again.
Creatine - 5g NF pure creatine mono. after every workout.
NO Xplode + Taurine - 2 scoops NO Xplode + 1 teaspoon Taurine 15 mins before every workout.

DCF
11-01-2006, 11:33 AM
Chest

Flat BB

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-95lbs
2nd - 1x5-115lbs
3rd - 1x5-125lbs
4th - 1x5-130lbs
5th - 1x5-135lbs(Help with the last 2)

Incline BB

3x15

1st - (Warmup) - 1x15-45lbs
1st - 1x15-95lbs
2nd - 1x15-95lbs
3rd - 1x15-85lbs

Incline Flyes

3x15

1st - (Warmup) - 1x15-10lbs(Per arm)
1st - 1x15-25lbs
2nd - 1x15-25lbs
3rd - 1x4-25lbs

Overall:

Didn't like it one bit. Started benching at the gym I joined up at for the first time today and hated it. I'm sticking with paying 5 bucks a week to go to the YMCA for chest days. Sexy Back came on the radio during my last set of flyes, couldn't even finish I was roaring that much. Had to stop working out before I hurt myself.

Supplements:

Protein - None so far. Starting back on tomorrow heavy 4 shakes a day.
Creatine - 5g NF Creatine mono. after gym.
NO Xplode + Taurine - None. Went to the gym from the resturant.

DCF
11-03-2006, 06:07 PM
Back:

Deadlifts

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-225lbs
4th - 1x5-225lbs
5th - 1x5-275lbs

Lat Pulldowns

5x10

1st - (Warmup) - 1x15-50lbs
1st - 1x10-100lbs
2nd - 1x10-115lbs
3rd - 1x10-125lbs
4th - 1x10-140lbs
5th - 1x10-150lbs

Seated Rows

5x10

1st - 1x10-100lbs
2nd - 1x10-115lbs
3rd - 1x10-125lbs
4th - 1x10-140lbs
5th - 1x10-150lbs

Close-Grip Lat Pulldowns

4x10(Forgot the 5th set WOOPS!)

1st - 1x10-100lbs
2nd - 1x10-115lbs
3rd - 1x10-125lbs
4th - 1x10-140lbs

Overall:

Loved it! Didn't have to rush. Finally ended up doing rows, waited a while to get them down.

Supplements:

Protein-None.
Creatine-5g NF Creatine mono after gym.
NO Xplode + Taurine - 2 scoops + 1 teaspoon of taurine 25 mins before gym.

DCF
11-03-2006, 06:10 PM
Triceps:

Skull Crushers

5x10

1st - (Warmup) - 1x15-20lbs
1st - 1x10-50lbs
2nd - 1x10-55lbs
3rd - 1x10-60lbs
4th - 1x10-65lbs
5th - 1x10-70lbs

Rope Pushdowns

3x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs

Straight-Bar Pushdowns

3x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs

Overall:

Didn't mind it. Skull crushers were easier this time. Good pumps.

DCF
11-06-2006, 09:05 AM
Shoulders:

Shrugs

5x15

1st - (Warmup) - 1x15-45lbs
1st - 1x15-145lbs
2nd - 1x15-195lbs
3rd - 1x15-235lbs
4th - 1x15-285lbs
5th - 1x15-325lbs

Dumbell Shoulder Press

3x10

1st - 1x10-30lbs
2nd - 1x10-35lbs
3rd - 1x10-40lbs

Front Plate Raises

5x15

1st, 2nd, 3rd, 4th - 1x15-25lbs
5th - 1x15-35lbs

Lateral Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs(Per arm)

Bentover Lateral Raises

3x15

1st, 2nd, 3rd - 1x15-10lbs

Overall:

Awesome workout. Got awesome pumps. Felt tension in my neck after shrugs, maybe over worked them with the extra 10lbs per set. Went with my girlfriend, she's pretty strong for a chick. :D

Supplements:

None. Didn't take anything and felt loss of energy.

Starting to take protein today(This was yesterdays workout.) Might do the 3 shakes at once right after workout to see if I get muscle buildup faster.

DCF
11-07-2006, 09:47 AM
Legs:

Squats

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-160lbs
3rd - 1x5-175lbs
4th - 1x5-205lbs
5th - 1x5-230lbs

Calf Raises

5x30

1st, 2nd - 1x30-100lbs
3rd - 1x30-150lbs
4th - 1x30-175lbs
5th - 1x30-200lbs

Leg Curls

5x15

1st, 2nd, 3rd - 1x15-50lbs
4th, 5th - 1x15-60lbs

Overall:

LOVED IT! Squats are one of my new favorite excersizes. I did 225lbs for 3 last Sunday(8 days ago) and did 230 for a set of 5! So I improved on squats. :)

Supplements:

Creatine - 5g NF Creatine mono after gym
NO Xplode + Taurine - 1.5 scoops + 1teaspoon Taurine powder 15 mins before gym

DCF
11-07-2006, 05:06 PM
Biceps:

Hammer Curls

Compound set(Super set) - 1x10-30lbs to 5lbs

21s

5x21

1st, 2nd, 3rd, 4th, 5th - 1x21-45lbs

Preacher Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-45lbs

Concentration Curls

Compound set(Super set) - 1x10-30lbs to 5lbs

Overall:

Loved it. Preacher curls were easier this time around. I'll probably be putting them up another notch next time I do them. Got some great pumps.

DCF
11-07-2006, 05:12 PM
Shoulders:

Shrugs

5x15

1st - (Warmup) - 1x20-45lbs
1st - 1x15-145lbs
2nd - 1x15-195lbs
3rd - 1x15-235lbs
4th - 1x15-285lbs
5th - 1x15-325lbs

Shoulder Dumbell Press

5x10

1st - (Warmup) - 1x15-15lbs(Per hand)
1st - 1x10-35lbs
2nd - 1x10-35lbs
3rd - 1x10-40lbs
4th - 1x10-40lbs
5th - 1x10-45lbs

Head raises(New excersize, started it today. Put on a leather headrest and lift your head up and down with a dumbell attached)

3x10

1st, 2nd, 3rd - 1x10-25lbs

Front Plate Raises

5x15

1st, 2nd - 1x15-25lbs
3rd, 4th, 5th - 1x15-35lbs

Lateral Raises

5x15

1st, 2nd, 3rd - 1x15-15lbs(Per arm)
4th, 5th - 1x15-20lbs

Bentover Lateral Raises

5x15

1st, 2nd, 3rd, 4th - 1x15-10lbs(Per arm)
5th - 1x15-15lbs

Overall:

Loved this one too! Lateral raises are finally going up, along with the dumbell shoulder press. I'm starting to dislike shrugs, maybe I'm putting the weight up too much too fast. I'll have to slow them down. I can do them, but it's very tiring.

Supplements:

Protein - 3 shakes combined after workout, having one muscle milk shake before bed.
Creatine - 5g NF Creatine MONO after workout.
NO Xplode + Taurine - 1.5 scoops NO Xplode + 1 teaspoon of taurine 15 mins before workout.

DCF
11-08-2006, 02:15 PM
Legs:

Squats

5x5

1st - (Warmup) - 1x5-45lbs
1st - 1x5-135lbs
2nd - 1x5-165lbs
3rd - 1x1-275lbs(Tried max, got it but REALLY hurt my elbow, don't know how.)
4th - 1x5-185lbs
5th - Nothing, couldn't even budge to pick 225 off the rack with my elbow hurting.

Calf Raises

3x30

1st, 2nd -1x30-100lbs
3rd - 1x50-100lbs

Overall:

Really ****ing pissed at my elbow. I don't know how I even did it. I must've pushed up too hard on the bar when I was trying the 275.

No supplements for today.

DCF
11-14-2006, 08:20 PM
Triceps:

Skull Crushers

5x10

1st - (Warmup) - 1x15-30lbs
1st - 1x10-50lbs
2nd - 1x10-55lbs
3rd - 1x10-60lbs
4th - 1x10-65lbs
5th - 1x10-70lbs

Bent-Bar Pulldowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd, 4th, 5th - 1x15-35lbs

Rope Pulldowns

3x15

1st - 1x15-25lbs
2nd, 3rd - 1x15-30lbs

Straight-Bar Pulldowns

3x15

1st - 1x15-25lbs
2nd, 3rd - 1x15-30lbs

Overall:

Pretty good. Recently I ****ed up my elbow/lower bicep muscle by having the wrong squat form. If that's really the reason... I had a pounding pain in my left arm everytime I did my heavy squat sets so I had to take a couple days off from the gym. Even though I didn't, I completely forget what I did for sets. All I remember is doing only flat bench, 4 sets of 5 because the last set my left elbow finally gave out and I had to stop and leave. I'm seeing a doctor about it very soon and will be getting a massage with a couple gym buddies in the next week or so. I'll remember to mention my left arm to the person doing the massages.

Supplements:

No interest in protein whatsoever after my arm went. Same thing for creatine and NO Xplode + Taurine as I normally take.

Levantar
11-15-2006, 12:25 AM
Alright, back! I might as well start this since I love looking back at the things I did and how much I've improved.

Yesterday, since I started a job, I did an extreme workout(Probably wasn't a good idea but I felt I needed to)

I did back, shoulders and legs. For back, I finally started deadlifts!

3x5(Last set was 4, couldn't get the 5th)
First 2 sets were with 205 for 5, last was 225 for 4. Felt pretty good for my first ever time doing them.

I didn't really have time to do the things I wanted to do, I ended up missing shrugs. Anyways, for shoulders I did Shoulder Press, 5x10(Last set with 8). First set, 45lbs bar. Then the last 4 were 75lbs.

I also did lateral raises, 5x10. First 3 with 15lbs(Each arm), last 2 with 20lbs.

Legs, squats and calve raises(I normally do alot more on every day, this was just a rush day since I missed 4 days at the gym). With squats, I REALLY surprised myself. I was only squating 70lbs-85lbs for 10 and barely getting it, but last night I was getting sets of 5 with 135lbs. First 2 sets with 75lbs(For 10 reps), last 3 with 135(For 5 reps).

I'm currently 169.5lbs(5 days ago). My goal is 180 by Christmas, hopefully I'll get it!

I'll try to update this everytime I get home from the gym, please comment and help me out! Thanks!
What was with the 3 month layoff from posting? Did you stop working out? I started looking through your journal because in your signature you have stats that are fairly close to mine. I was interested to see what kind of progress someone around my level was making. I'll continue to read from this post I quoted and see how your doing.

DCF
11-15-2006, 09:16 AM
What was with the 3 month layoff from posting? Did you stop working out? I started looking through your journal because in your signature you have stats that are fairly close to mine. I was interested to see what kind of progress someone around my level was making. I'll continue to read from this post I quoted and see how your doing.

I completely forgot about this site for 3 months. I had access to the forum but forgot about the journal. I also posted something on here a week or so before I left for 3 months and the person who kept giving advice acted like a prick. So I said **** it, I won't bother with the site anymore. Then came back after I finally found out what to do and how to do it.

Thanks.

DCF
11-15-2006, 03:14 PM
Shoulders:

Shrugs

5x15

1st - (Warmup) - 1x20-45lbs(Bar)
1st - 1x15-145lbs
2nd - 1x15-195lbs
3rd - 1x15-235lbs
4th - 1x15-285lbs
5th - 1x15-325lbs

Dumbell Shoulder Press

5x10

1st - (Warmup) - 1x15-15lbs(Per arm)
1st, 2nd - 1x10-30lbs
3rd - 1x10-35lbs
4th - 1x10-40lbs
5th - 1x10-45lbs

Neck Raises

3x10

1st, 2nd - 1x10-25lbs
3rd - 1x10-30lbs

Lateral Raises

5x15

1st - (Warmup) - 1x20-5lbs(Per arm)
1st - 1x15-15lbs
2nd, 3rd, 4th - 1x15-20lbs
5th - 1x15-25lbs

Front-Plate Raises

5x15

1st - 1x15-25lbs
2nd, 3rd, 4th, 5th - 1x15-35lbs

Bent-Over Lateral Raises

3x15

1st - (Warmup) - 1x20-5lbs(Per arm)
1st - 1x15-10lbs
2nd, 3rd - 1x15-15lbs

Overall:

Very good workout today. I loved every minute of it! Got some crazy pumps, my deltoids are finally showing definition along with my traps finally building up. I enjoyed it very much.

Supplements:

I know I say I'm going to start taking protein again blah blah. I MIGHT be starting tonight again with 3 shakes after the gym and one before bed.

Same as usual with creatine and NO XPlode + Taurine.

DCF
11-17-2006, 12:15 PM
Back:

Deadlifts

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-205lbs
4th - 1x5-225lbs
5th - 1x5-255lbs

Lat Pulldowns

5x10

1st - (Warmup) - 1x10-40lbs
1st - 1x10-100lbs
2nd - 1x10-115lbs
3rd - 1x10-130lbs
4th - 1x10-140lbs
5th - 1x10-155lbs

Seated Rows

5x10

1st - 1x10-100lbs
2nd - 1x10-115lbs
3rd - 1x10-130lbs
4th - 1x10-140lbs
5th - 1x10-155lbs

Overall:

Loved it! Didn't have anymore pains in my left elbow since I took a couple days off. It feels great now. I realized something, I normally have alot of trouble with the 150lbs on lat pulldowns, but I tried doing a set of 15 with 100lbs on the leg press RIGHT before my set to boost my testosterone.....Well, I got the 155lbs on lats like nothing compared to last weeks 150. I'm going to try that from now on!

Supplements:

Once I get in the mood, protein it is. I have it sitting here just never in the mood to take it! :(

Same with creatine and NO Xplode+Taurine as usual. I'm running out of NO Xplode, maybe have 3 or 4 days left. Gotta pick some more up.

DCF
11-18-2006, 12:31 PM
Legs:

Squats

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-160lbs
3rd - 1x5-190lbs
4th - 1x5-205lbs
5th - 1x5-225lbs

Calf Raises

5x30

1st, 2nd, 3rd - 1x30-100lbs
4th - 1x50-100lbs
5th - 1x100-100lbs

Leg Curls

5x10

1st - 1x10-50lbs
2nd - 1x10-60lbs
3rd - 1x10-60lbs
4th - 1x10-60lbs
5th - 1x10-80lbs

Overall:

Improved on the calf raises and leg curls, didn't really like squating this time. Felt like I wasn't going down far enough, still got the burn though. Now I have to work for 6 hours with sore legs! :bang:

Supplements:

Protein - None
Same with creatine and NO Xplode+Taurine as usual.

DCF
11-20-2006, 03:06 PM
Biceps:

Concentration Curls

Compound set(Super set)

1x10-30lbs to 5lbs(Per arm)

Preacher Curls

5x10

1st - (Warmup) - 1x15-15lbs
1st - 1x10-45lbs
2nd - 1x10-50lbs
3rd - 1x10-55lbs
4th - 1x10-60lbs
5th - 1x10-65lbs

EZ-Bar Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-65lbs

Hammer Curls

Compound set(Super set)

1x10-30lbs to 5lbs(Per arm)

21s

5x21

1st, 2nd, 3rd, 4th, 5th - 1x21-45lbs

Overall:

Crazy pumps. I'm showing veins in my arms. I love bicep day, my favorite pump on. Felt like my compound sets were easier this time, might move up 5 more pounds on dumbells.

Supplements:

Same as usual with creatine and NO Xplode+Taurine.

DCF
11-22-2006, 07:57 PM
Triceps:

Skull Crushers

5x10

1st - (Warmup) - 1x10-20lbs
1st - 1x10-50lbs
2nd - 1x10-55lbs
3rd - 1x10-60lbs
4th - 1x10-65lbs
5th - 1x10-70lbs

Bent-Bar Pulldowns

3x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs

Rope Pulldowns

3x15

(Same as above)

Straight-Bar Pulldowns

3x15

(Same as above)

Overall:

Liked it. Got a good pump on.

Supplements:

Same as usual.

DCF
11-22-2006, 08:05 PM
Shoulders:

Shurgs

5x15

1st - (Warmup) - 1x20-45lbs(Bar)
1st - 1x15-145lbs
2nd - 1x15-195lbs
3rd - 1x15-235lbs
4th - 1x15-285lbs
5th - 1x15-325lbs

Dumbell Shoulder Press

5x10

1st - (Warmup) - 1x10-15lbs(Per arm)
1st - 1x10-30lbs
2nd - 1x10-35lbs
3rd - 1x10-40lbs
4th - 1x10-45lbs
5th - 1x10-45lbs

Front Plate Raises

5x15

1st - (Warmup) - 1x15-25lbs
1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

Neck Raises

3x10

1st, 2nd, 3rd - 1x10-25lbs

Lateral Raises

5x15

1st, 2nd - 1x15-15lbs(Per arm)
3rd, 4th - 1x15-20lbs
5th - 1x15-25lbs

Bentover Lateral Raises

5x15

1st, 2nd - 1x15-10lbs(Per arm)
3rd, 4th, 5th - 1x15-15lbs

Overall:

Shoulder day is officially my new favorite day! I loved this one, good pumps too.

Supplements:

Same as usual.

Natetaco
11-22-2006, 08:15 PM
damn man doing high reps on almost everything, good effort.

DCF
11-23-2006, 11:59 AM
Back:

Deadlifts

5x5

1st - (Warmup) - 1x10-45lbs(Bar)
1st - 1x5-135lbs
2nd - 1x5-190lbs
3rd - 1x5-210lbs
4th - 1x5-230lbs
5th - 1x5-260lbs

Lat Pulldowns

5x10

1st - (Warmup) - 1x10-50lbs
1st - 1x10-105lbs
2nd - 1x10-120lbs
3rd - 1x10-135lbs
4th, 5th - 1x10-150lbs

Bent-over Dumbell Rows

1st - (Warmup) - 1x10-20lbs(Per arm)
1st, 2nd - 1x10-50lbs
3rd, 4th - 1x10-55lbs
5th - 1x10-60lbs

Overall:

Liked it. A bit rushed but loved using a new excersize!

Supplements:

Same as usual.

DCF
11-27-2006, 08:04 PM
Legs:

Squats

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-210lbs
4th - 1x1-275lbs(Fail, couldn't get back once I broke parallel
5th - 1x3-225lbs(Failed on 3rd)

Leg Press

3x10

1st - 1x10-100lbs
2nd - 1x10-150lbs
3rd - 1x10-200lbs

Calf Raises

5x30

1st - 1x30-100lbs
2nd - 1x30-150lbs
3rd - 1x30-200lbs
4th - 1x30-250lbs
5th - 1x30-300lbs

Leg Curls

5x10

1st - 1x10-50lbs
2nd - 1x10-60lbs
3rd - 1x10-70lbs
4th - 1x10-80lbs
5th - 1x10-90lbs

Back Leg Extensions

5x10

1st, 2nd - 1x10-30lbs
3rd, 4th - 1x10-40lbs
5th - 1x10-50lbs

Overall:

Hated squats. I felt like my legs were DEAD. As soon as I hit parallel on 275lbs, I dropped to the rack. I felt like **** the rest of the workout. I improved on leg curls, it was a good batch for them.

Supplements:

Same as usual.

DCF
11-29-2006, 04:35 PM
Shoulders:

Shurgs

5x15

1st - (Warmup) - 1x15-45lbs(Bar)
1st - 1x15-135lbs
2nd - 1x15-1x195lbs
3rd - 1x15-235lbs
4th - 1x15-285lbs
5th - 1x15-325lbs

Dumbell Shoulder Press

5x10

1st - (Warmup) - 1x10-15lbs(Per arm)
1st - 1x10-30lbs
2nd - 1x10-35lbs
3rd - 1x10-40lbs
4th - 1x10-45lbs
5th - 1x8-50lbs

Neck Raises

1st, 2nd, 3rd - 1x10-30lbs

Front-Plate Raises

1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

Lateral Raises

1st, 2nd - 1x15-15lbs(Per arm)
3rd, 4th - 1x15-20lbs
5th - 1x15-25lbs

Bentover Lateral Raises

1st, 2nd - 1x15-10lbs(Per arm)
3rd, 4th, 5th - 1x15-15lbs

Overall:

Loved it. Spent a good 2 hours doing everything. Good pumps!

Supplements:

Started taking protein again. Same with creatine, I finished off the NO Xplode, still on taurine though. Picking up second batch of NO this Friday.

DCF
12-03-2006, 01:46 PM
Chest:

Flat Bench Press

5x5

1st - (Warmup) - 1x10-45lbs
1st - 1x5-115lbs
2nd - 1x5-120lbs
3rd - 1x5-125lbs
4th - 1x7-135lbs
5th - 1x9-135lbs

Incline Bench Press

3x15

1st - (Warmup) - 1x15-45lbs
1st, 2nd, 3rd - 1x15-95lbs

Incline Flyes

3x15

1st - (Warmup) - 1x15-15lbs(Per arm)
1st, 2nd, 3rd - 1x15-25lbs

Overall:

Good workout. I liked doing chest today, first time really getting used to working chest in the new gym.

Supplements:

Protein - Didn't take any yet. Taking some after I eat supper in a few minutes.
Took creatine about 15 mins ago(After the gym) Need to pick up NO Xplode, couldn't this pay. Blew it all on the girlfriend with gifts.

DCF
12-04-2006, 01:02 PM
Triceps:

Skull Crushers

5x10

1st, 2nd, 3rd, 4th, 5th - 50lbs-70lbs(5lbs up each set)

Rope Pulldowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs
4th - 1x14-40lbs
5th - 1x15-35lbs

Bent-Bar Pulldowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs
4th - 1x10-40lbs
5th - 1x10-40lbs

Kickbacks

5x15

1st - 1x15-10lbs(Per arm)
2nd, 3rd, 4th, 5th - 1x15-15lbs

Overall:

Liked it. Wasn't CRAZY good but I enjoyed it. Some good pumps. Ended it short this week, only lasted about an hour. Normally it'll go through 1.5-2 hours per workout. Probably why I didn't get full reps on the pulldowns.

Supplements:

Protein - 3 servings of 100% Perfect Whey after workout(After supper, which is right after workout) with 29g per serving. 1 serving of MUSCLE MILK(32g) before bed)
Creatine - 1 teaspoon after workout(15 mins ago)
Taurine+NO Xplode - Ran out of NO XPlode and only use Taurine when I have the NO.

DCF
12-06-2006, 05:51 PM
Biceps:

Hammer Curls

Compound Set(Superset) - 1x10-30lbs to 5lbs(Per arm)

21s

5x21

1st, 2nd - 1x21-45lbs
3rd, 4th - 1x21-45lbs
5th - 1x21-50lbs

Preacher Curls

5x10

1st, 2nd, 3rd - 1x10-55lbs
4th, 5th - 1x10-60lbs

EZ Bar Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-60lbs

Concentration Curls

Compound Set(Superset) - 1x10-30lbs to 5lbs(Per arm)

Overall:

Loved it. Hurt on preacher curls, didn't feel that good this time around. Very good pumps.

Supplements:

Protein - Should be taking some tonight before bed.(MUSCLE MILK)
Creatine - 1 scoop NF creatine 5 mins after workout.

DCF
12-11-2006, 01:27 PM
3 day break because of work. SUCKED!

Anyways, did shoulders today.

Shrugs

5x15

1st - (Warmup) - 1x20-45lbs
1st - 1x15-155lbs
2nd - 1x15-205lbs
3rd - 1x15-245lbs
4th - 1x15-305lbs
5th - 1x15-325lbs

Dumbell Shoulder Press

5x10

1st - (Warmup) - 1x10-15lbs(Per arm)
1st, 2nd, 3rd, 4th, 5th - 1x10-30lbs to 50lbs(5lbs up per set)

Front Plate Raises

1st - 1x15-10lbs
1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

Lateral Raises

5x15

1st, 2nd - 1x15-15lbs(Per arm)
3rd, 4th - 1x15-20lbs
5th - 1x15-25lbs

Bent-Over Lateral Raises

5x15

1st - (Warmup) - 1x15-5lbs(Per arm)
1st, 2nd, 3rd, 4th, 5th - 1x15-10lbs(1 min. rests)

Overall:

Didn't mind it at all. Really good pumps, felt alot of work in my deltoids this time. Loved shoulder day this week!

Supplements:

Protein - Taking some after 2nd trip to the gym tonight.
Creatine - Same as protein.
Taurine - 1 teaspoon 15 mins before workout. Felt a little bit of energy.

DCF
12-11-2006, 04:59 PM
Chest:

Flat Bench Press

5x5

1st - (Warmup) - 1x15-45lbs
1st - 1x5-115lbs
2nd, 3rd - 1x5-135lbs
4th - 1x5-140lbs
5th - 1x5-145lbs(Little help on the last one)

Incline Bench Press

3x15

1st - (Warmup) - 1x15-45lbs
1st, 2nd - 1x15-95lbs
3rd - 1x12-95lbs

Incline Dumbell Flyes

1st - (Warmup) - 1x15-15lbs(Per arm)
1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x12-30lbs

Overall:

Way too tired to do anything. I increased on flat bench but decreased? on incline? Doesn't make sense. Oh well, good chest workout today. I'll feel it tomorrow.

Supplements:

Protein - Taking 2 shakes tonight before bed.
Creatine - Didn't take it yet.
Taurine - Took it before shoulder workout, don't need it twice in one day.

DCF
12-13-2006, 06:15 PM
Biceps:

Hammer Curls

Compound Set(Super Set) - 1x10-35lbs to 5lbs(Per arm)

Preacher Curls

5x10

1st, 2nd - 1x10-55lbs
3rd, 4th - 1x10-60lbs
5th - 1x10-65lbs

21s

5x21

1st, 2nd - 1x21-45lbs
3rd, 4th, 5th - 1x10-50lbs

Concentration Curls

Compound Set - 1x10-30lbs to 5lbs(Per arm)

EZ-Bar Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-55lbs

Overall:

Very good pumps! I enjoyed every single bit of the workout.

Supplements:

Can't even remember. Remembered taking protein sometime during the day.

DCF
12-13-2006, 06:19 PM
Back:

SumoStyle Deadlifts

5x5

1st - (Warmup) - 1x5-45lbs9Bar)
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-225lbs
4th - 1x4-275lbs(Couldn't get 5th)
5th - 1x5-240lbs(Had to bring down weight from last set)

Lat Pulldowns

5x10

1st - (Warmup) - 1x10-50lbs
1st - 1x10-100lbs
2nd - 1x10-115lbs
3rd - 1x10-130lbs
4th - 1x10-145lbs
5th - 1x10-155lbs

Dumbell Rows

5x10

1st - (Warmup) - 1x10-30lbs(Per arm)
1st, 2nd - 1x10-50lbs
3rd, 4th - 1x10-55lbs
5th - 1x10-60lbs

Seated Rows

5x10

1st - (Warmup) - 1x10-50lbs
1st - 1x10-100lbs
2nd - 1x10-110lbs
3rd - 1x10-120lbs
4th, 5th - 1x10-130lbs

Overall

DCF
12-18-2006, 02:34 PM
Biceps:

Preacher Curls

5x10

1st, 2nd, 3rd, 4th - 1x10-65lbs
5th - 1x10-70lbs

Hammer Curls

Compound Set(Superset) - 1x10-30lbs to 5lbs(Per arm)

21s

5x21

1st, 2nd, 3rd, 4th, 5th - 1x21-45lbs

Concentration Curls

Compound Set(Superset) - 1x10-30lbs-5lbs(Per arm)

Overall:

Very good pumps. A bit rushed because my girlfriend had to be home a certain time but other than that, I loved it. No pains, just pumps!

Supplements:

Protein - Taking some after this meal(Supper)
Creatine - 5g 5 minutes after workout.

DCF
12-19-2006, 12:26 PM
Chest:

Flat Bench Press

5x5

1st - (Warmup) - 1x10-45lbs(Bar)
1st - (Semi-warmup) - 1x5-115lbs
2nd, 3rd, 4th - 1x5-135lbs
5th - 1x5-145lbs

Incline Bench Press

3x15

1st - (Warmup) - 1x15-45lbs
1st, 2nd, 3rd - 1x15-95lbs

Incline Flyes

3x15

1st - (Warmup) - 1x15-15lbs(Per arm)
1st, 2nd, 3rd - 1x15-25lbs

Overall:

Never had such a good pumpon from working flatbench. I improved like crazy from last week, and this was at the gym I don't normally like benching.....Now I do. :hello:

Decreased on incline flyes, wasn't feeling them today.

Supplements:

Creatine - 5g after workout
Protein - 2 29g shakes after workout.
NF Test-Boost II - Getting some tonight. Should be a good jump in strength and size.

DCF
12-21-2006, 09:34 PM
Triceps:

Skull Crushers

5x10

1st - (Warmup) - 1x15-20lbs
1st - 1x10-50lbs
2nd - 1x10-55lbs
3rd - 1x10-60lbs
4th - 1x10-65lbs
5th - 1x10-70lbs

BentBar Pushdowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs
4th - 1x15-40lbs
5th - 1x15-45lbs

Kickbacks

5x15

1st - (Warmup) - 1x20-5lbs(Per arm)
1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs

StraightBar Pushdowns

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd -1x15-35lbs
4th - 1x15-40lbs
5th - 1x10-40lbs(Took off 15lbs and did another set of 10 with 25lbs)

Overall:

Not a bad day for triceps. Had to rush a bit at the end due to work. Got a really good pump on from the bentbar pushdowns this time. I actually enjoyed my first tricep day!!!

Supplements:

Creatine - None. Forgot to take after gym. Was in a rush due to work.
Protein - None. Had my fair share of food today, didn't feel like overdoing it.
Test-Boost 2 - 3 tablets. 2 for lunch and 1 for supper.
Taurine - Haven't been taking that for a while. Didn't feel up to it today. Might sell the rest of the bottle.

DCF
12-25-2006, 08:58 AM
Legs:

Squats

5x5

1st - (Warmup) - 1x5-45lbs(Bar)
1st - 1x5-135lbs
2nd - 1x5-160lbs
3rd - 1x5-185lbs
4th - 1x5-195lbs
5th - 1x5-205lbs

Calf Raises

5x30

1st, 2nd, 3rd, 4th, 5th - 5x30-300lbs

Leg Extensions

1st - 1x10-60lbs
2nd - 1x10-70lbs
3rd - 1x10-80lbs
4th - 1x10-90lbs
5th - 1x10-100lbs

Overall:

UNREAL workout. I couldn't walk when I got in the house!! I loved the burn, my legs are still killing me. :p

Supplements:

Protein - None.
Creatine - None.
Test-Boost 2 - 3 tablets spred out during meals.

DCF
12-26-2006, 08:52 PM
Chest:

Flat BenchPress

5x5

1st - (Warmup) - 1x10-45lbs(Bar)
1st, 2nd, 3rd, 4th, 5th - 1x5-135lbs

Incline Dumbell Flyes

3x15

1st - (Warmup) - 1x15-15lbs(Per arm)
1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs

Overall:

One word:Rushed! Couldn't get anything done. I still felt it, but my body just didn't feel worked. Had to get home so my girlfriend could get ahold of me for a family visit thing. Ah well, still good.

Supplements:

Protein - 1 29g shake.
Creatine - None.
Test-Boost 2 - 2 tablets after lunch meal and 1 after supper.

DCF
12-31-2006, 09:58 PM
Biceps:

Preacher Curls

5x10

1st - 1x10-60lbs
2nd, 3rd, 4th - 1x10-65lbs
5th - 1x10-75lbs

Hammer Curls

Compound Set(Superset) - 1x10-35lbs to 5lbs(Per arm)

Concentration Curls

Compound Set(Superset) - 1x10-30lbs to 5lbs(Per arm)

Overall:

Loved it. Wasn't as good of a pump as usual but I still felt the burn. Those TestBoost-2 are insane! My arms already grew bigger and I'm feeling so much strength!!! :)

Supplements:

Protein - 1 29g shake before bed(After gym)
Creatine - 5g scoop after workout.
TB-2 - 3 pills spred out during meals.

DCF
12-31-2006, 10:01 PM
Chest:

Flat BenchPress

5x5

1st - (Warmup) - 1x10-45lbs(Bar)
1st - 1x5-115lbs
2nd - 1x5-135lbs
3rd - 1x5-140lbs
4th, 5th - 1x5-145lbs

Incline BenchPress

2x15(Didn't do 3rd)

1st - (Warmup) - 1x10-45lbs(Bar)
1st, 2nd - 1x15-95lbs

Incline Dumbell Flyes

4x15(Did an extra set because of missed set on incline bench)

1st, 2nd, 3rd - 1x15-25lbs(Per arm)
4th - 1x15-30lbs

Overall:

Awesome workout. Felt a crazy pump. Those pills are working insane for every part of my body. I feel so pissed off during every set that I get through them like nothing.

Supplements:

Same as previous bicep day.

DCF
01-01-2007, 07:09 PM
Gym was closed today. My lats are really sore this time around. I don't know why, but I couldn't even bench as much as I thought I could because I couldn't even bend my upper back. Oh well.

Took 1 29g protein shake, 3 TB-2 pills throughout the day and 5g of creatine when I woke up.

Starting to see some gains.