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ottomanart
06-15-2006, 10:44 AM
This will NOT be a daily journal… just because… well, lets just say I am more dedicated to lifting then I am to writing about it on a website (No matter how cool the people are on that website).

To start it out I am living in China (one month to go before I get back to the Blue Ridge) and I have been lifting hard since I got here 2 years ago. I am about 187 lbs (5lbs heavier than when I got here) and I have lost a lot of fat around my midsection (can walk out of my pants if I don’t wear the belt). Here is the general info:

24 5’10”
Weight: 85kg (187 lbs) Looking to break that 200 mark
Bench: 110kg (242 lbs) want to get it up to 275
Squat: 100kg (220 lbs)x2 really want to get this up to 300

I want to get a bit larger… and as strong as possible. Basically, my goal is to keep fit and stay reasonable lean. Once I get back to Virginia, I will be swimming and cycling again (gas prices are just StUpId)!!! And hopefully I will be able to train up for a triathlon that is in October.

HILL
06-15-2006, 10:47 AM
looking good man. good luck and your squat should be able to jump up from their

ottomanart
06-15-2006, 10:49 AM
I had a bacterial infection for the last month (meaning wicked diarrhea). I battled through it and keep up at the gym but in the end I lost almost 8 lbs and a lot of strength (the entry above are numbers from Pre-Poo-control). After getting the run around on a bunch of meds that stopped me up but didn’t kill the infection, I finally got it all worked out. I took a week off (from the gym) to rest and recover.

Yesterday, I had my first real workout in a while…. It was great! I didn’t try for anything big but just did a good shoulder workout with a bit of back and bi’s. It was great to have that PUMPED feeling again as I walk out of the place. I felt big again….

To make up for lost time (weight) I have pretty much gone into an eating frenzy. Not only to make up for the last month but also because my appetite came back hungrier. I am trying my best to eat constantly all day. If I’m not talking something is going in.

McIrish
06-15-2006, 05:58 PM
So, for constantly eating, that should set you back approximately... hmmm, $4/day in rural China? ;)

ottomanart
06-16-2006, 10:14 AM
So, for constantly eating, that should set you back approximately... hmmm, $4/day in rural China? ;)
Maybe 5$ if I go Big one day!!! HAHAHAH it's great!!!!:D

ottomanart
06-17-2006, 03:08 AM
Saturady and Suday are hell here.... I'm at work about 28 hours between the two days though only 22 are in the class room teaching. I don't get to go to the gym and usually have to use most of monday to recover. Today was no different!!! Screaming, crying, hitting, 4-7 year olds and the fact that we have a new staff member that doesn't have a clue doesn't help much!
The light in the darkness are the meal times. This old lady cooks home cooked Chinese food for lunch and dinner and it's out of this world. I usually pile in as much as I can in the break and then refill my bowl (to eat between classes) as I head back to the teachers office.
At least I know I will be sleeping well!!!

ottomanart
06-18-2006, 11:51 PM
Posted before and after pictures today.pics (http://www.wannabebigforums.com/showthread.php?p=1411086#post1411086) I am pretty happy with the changes over the last 18 month. I still have a long way to go, hence the name or this journal "Forward Progress"!

ottomanart
06-19-2006, 04:22 AM
Just got back from the gym.
weight: 85kg (Solid) I have been trying to get back up to this point after the baterial infection so it was nice to finally see it on the scales... now I just have to start gaining again.
Today was legs and back (vertical). Deads and the squats are both PR's but I just don't feel the are big enough to note just yet. I spent most of the last 18 months consentrating on my upper body and just recently notice that my legs were so dis perpotionitly small... I'm on it now though!!! Here is today's break down.

Squats:
40kg x8
60kg x6
70kg x5
80kg x3
90kg x3
100kg x1

Deads:
60kg x5
70kg x5
80kg x3
90kg x1 (after a short rest I got it for another) x1

Hack Squats:
40kg x8
50kg x5
60kg x5
50kg x5

Good mornings: (first time doing these... they feel wiered)
10kg x10
20kg x8
20kg x8

Lat pull downs:
45kg x8
50kg x8
60kg x8
50kg x8

Weighted Pull ups: (add 10kg)
8, 8, 7, (then without extra weight) 8

Calf raises: (add 20kg)
20, 20, 20

Today was a bit different then usual. I tend to go up in weight until I can't complete a set and then work my way back down. For the most part today, I just went up to my big lift and then let it be. I have been told (by several people) that I may be overworking so I have narrowed it down to what I did today.

As I write this I am eating stir fry :thumbup: (a massive bowl of it).... rice, pork, seaweed, carriots, scrambled eggs, and tomatoes. Later I am going to grill some chicken and have a shake.

Built
06-19-2006, 07:57 PM
I'm counting 28 sets. Some of 'em are VERY short sets, but still.

Maybe break "leg day" into two parts?

AlecB
06-19-2006, 09:27 PM
good lifts Nathan. That last picture definitely shows improvement since I left.

ottomanart
06-22-2006, 09:12 AM
good lifts Nathan. That last picture definitely shows improvement since I left.

HAHAHAHA You just wait "muffin" I am well on my way to hitting 90kg before I leave this country!!! :burger: I wanna be huge!!!

We got some fire wood to split when I come visit!!!!:hump:

ottomanart
06-22-2006, 09:32 AM
Went to the big city for a few days and wasn't in my home gym... be awkward but I still got a decent workout.

lifting for 6/21
Arms and shoulders

Chins: 8 (plus 5kg), 10(plus 5kg), 8

DB Curls:
12kg 10 x1
15kg 10 x1
18kg 8 x1
15kg 5 x1

Arnies:
12kg 8 x1
15kg 5 x1
12kg 7 x1
10kg 8 x1

Shrugs (EZ bar):
30kg 15 x1
40kg 15 x1
50kg 15 x1
40kg 15 x1

Fly:
8kg 10 x1
10kg 8 x1
12kg 6 x1
10kg 10 x1

EZ bar Curls: (super setted with Flys)
30kg 6 x1
36kg 6 x1
36kg 6 x1
26kg 10 x1

Skis:
10kg 10 x1
12kg 10 x1
15kg 8 x1
12kg 8 x1

Rev. Curls (EZ bar):
20kg 10 x1
30kg 10 x1
30kg 8 x1

Forearm curls:
20kg 10 x3

Dips (plus 5kg):
15, 10, 10

Got home cooked India chicken curry (with potatoes and rice and mmmmm). Ate a bunch but still want to raise my cals. I am lifting chest and back (horizontal) tomorrow and am going to try to break my bench record (if I am feeling good). I have 2 weeks to reach my weight goal of 90kg... I am 4kg shy right now. I also have about 2 weeks to reach to goals in my signature (we'll have to see if I can do that or not).

ottomanart
06-23-2006, 03:20 AM
Fri: 6/23/06
Chest and Back (horizontal):
(numbers do not include bar)

Bench:
40kg 10 x1
60kg 8 x1
70kg 6 x1
80kg 3 x1
90kg 1x1
95kg 1x1 (thats 115kg with bar) 253lbs NEW PR:D

BB Rows:
30kg 10 x1
40kg 10 x1
50kg 8 x1
40kg 10 x1
30kg 10 x1

Seated Pulls: *(need to raise the weight on this next week)
40kg 10 x1
45kg 10 x1
50kg 10 x1
45kg 10 x1
40kg 10 x1

DP Press:
15kg 10 x1
18kg 8 x1
22kg 10 x1
18kg 10 x1
15kg 10 x1

Sit ups: 25, 25, 15
Knee raises: 10, 12, 10, 10, 10

I was supposed to do foward flys today too but just didn't feel like it after breaking my bench PR. That PR has sat there for tha past 2 months so breaking it really made my day!!!:hump:
I am questioning adding the 5kg to my body weight that I have been try to. I can see my 6 pack creeping out and I am still gaining strength. I am thinking of just doing a really lean bulk and seeing what happens over a long period of time... at least until I get back to the US.
I know as soon as I see a steak house or my brothers back yand grill I am going to go into the biggest bulk I have ever been in before!!! So I may as well stay lean while I can!!!!! HAHAHAHAHA

ottomanart
06-24-2006, 09:17 AM
6/24 10:30pm... Just got back from work and made my self a night time shake.... ½ cup of ice cream, 1 banana, a cup of broccoli, 2 scoops of protein, a cup grape juice, ½ cup of oats, and a big carrot! Didn’t taste half bad… I think I will make it again. Always nice to have a cold shake while you are on WBB reading the lates.
I am really looking forward to the gym on Monday. Just itching to get back at it again! I have had it on my mind all day....

AlecB
06-24-2006, 10:53 AM
that shake sounds disGUSting

ottomanart
06-24-2006, 07:36 PM
that shake sounds disGUSting
Nah.... it was tasty!!! At least I wasn't using that sh*t purple, CORN ice cream!!!!!! That stuff is still inthe back of my freezer. I can't bring myself to throw it out (seems like a waste) but I know better than to eat it.

Eszekial
06-26-2006, 10:22 AM
6/24 10:30pm... Just got back from work and made my self a night time shake.... ˝ cup of ice cream, 1 banana, a cup of broccoli, 2 scoops of protein, a cup grape juice, ˝ cup of oats, and a big carrot! Didn’t taste half bad… I think I will make it again. Always nice to have a cold shake while you are on WBB reading the lates.
I am really looking forward to the gym on Monday. Just itching to get back at it again! I have had it on my mind all day....

Only a mad man, or a complete freaking genius, could concoct something so beautiful....

*tear

ottomanart
06-30-2006, 08:07 AM
Only a mad man, or a complete freaking genius, could concoct something so beautiful....
*tear
I will edge towards the "mad man" side of that :nod:


Had an off week. With 10 days left to kill before I am completely finished with work in China I have been more busy saying good buy to friends and packing all my stuff. I haven't even been able to stop by the gym. So it's been pretty tiring. The good news I almost have everything taken care of and then it's over.

AlecB
06-30-2006, 04:11 PM
nathaniel d. dog - glad to hear your makin progress on the move back. dont let it creep up on you ... lots of little things to take care of which you might forget.

just had a cheeseburger & fries with elf, cut the grass and trimmed the hedges. on my way to the gym. see ya bro.

-alec

p.s. props on the new PR. 253 is a solid bench man! im still gonna pass you though ;)

ottomanart
07-04-2006, 03:46 AM
Deiced to take a break from the gym until I get Stateside... despite the fact that Alec (I just broke 150lbs) Bauserman is making a fast move up on my bench press record and I will be generally pissed off if he ever gets above me (good on you bro).
My days have been filled with cleaning my apartment and packing all my sh#t in boxes, running errands and all the other stuff people do when they leave a foreign country were they have been living for 2 years. The other night I finally finished up that day's "to do list" at 11pm and just couldn't stay in the apartment... I broke out the BMX and went for a quick ride... it was nice but I would have killed for a 24 hour gym. The hecticness of the move has been putting a nasty lurch in my eating habit too and I am almost afraid to step on a scale… I am seeing my 6 pack now but it’s not cause I’ve been working my abs!!!:(
I leave next Monday for a 2 week hiking trip in Sichaun province (good for the legs) and after that I will be back in the US. The YMCA will be one of my first stops (right after the steak house and my brother’s place… got to see my godson and play a game or two pool)! I will probably be off WWB till I get home… just because there is nothing to report (I’ll still be keeping an eye on the Bench Press of yours Alec).

offhegoes03
07-04-2006, 06:38 AM
good luck with the move back

Eszekial
07-06-2006, 09:49 AM
Be safe bud! let us know how the move goes!

Also, i hope to hear back that you killed an entire cow and ate it, for your first trip to a steakhouse since you came back!

ottomanart
07-25-2006, 02:17 PM
Back in the US of A.

Here is the run down.... 14 hours by train Zunyi to Chengdu. 6-7 days in Chengdu. % hour bus to Chongqing. 4 days on a boat to Yichang. 5 hour bus ride to WuHan. 2 hour flight to Shanghai. 2 days in Shanghai. 13 hour flight to Chicago. A nasty 5 hour lay over. 2 hours to Charllote NC. 4 hours drive to home!!! HUGE @$$ trip but now I am here and things are getting going.

I am leaving for a conference in Boston tomorrow and will be back in the GYM next week... YEAH YEAH!!! I am goint to be using the YMCA until I find something better but for right now it looks good and I get in free with the family plan thing through my dad and brother so that is cool.

I am already eating like a HOSS and have a feeling I am going to have to be careful not to put on some bad weight! My first meal back in the US was at a roadside hamburger stop on the way home from the airport. BIG BURGURE and frys.... 15 minutes later we passed IHOP and so I got the french toast (extra butter, extra blueberry syrup)... 15 minutes after that we had to stop at a rest stop so I could clear my colon... but hey it was worth it!!!!:thumbup:

I will let you all know how things go once I get back into the gym and lifting again!

offhegoes03
07-25-2006, 05:42 PM
good to see you're back home.. have fun at the conference and get your ass back in the weight room asap

Eszekial
07-25-2006, 06:57 PM
HAHA Glad you are back home bro! Way to go on the IHOP stop haha!

What an endeavor, sounds like a headache of a trip!

Glad you are safe!

ottomanart
08-01-2006, 09:18 PM
Had my first serious work out! Well... while in Boston for a conference I did the hotel gym but it sucked....
on the way back I stopped by Winchester Va and got to work out with Alec again though and that was GREAT! (read below)

Pull ups: 8, 5(plus 35lbs), 6, 3(plus 25lbs), 4

Bench:
135x8
165x8
195x5
215x3
235x1

Stading Rows:
70x10
90x8
105x8
90x8

Lat pull downs:
110x8
130x7
110x8
90x10

The workout itself was a bit short but it was in good company and it was nice to get back in the GYM!
My meals at the conference were EXCELLENT and for the awards banquet I had a steak that was exquisit!!!! MMMMMM I am deffinatly eating a lot here and I will have to be careful about the cals if I wan to keep the shape I have now.... then again i could just go into a really ugly bulk.... what do you guys think?

In a final bit of news I got a month membership at the YMCA... first day is tomorrow and I am looking forward to it.

Eszekial
08-02-2006, 09:46 AM
Hey you ARE alive! Good news :D

Stay away from the ugly bulk man :D You know better then that!!!!

If you want to eat like a blithy fool, time it for before and after workouts only!

Keep us updated man!!!

ottomanart
08-03-2006, 01:43 PM
August 2: Legs and Back (vertical)

Lat pull ups:
4, 7(+25lbs), 6(+25lbs), 5, 6

Squats:
135x8
185x6
135x8 (really sore)

Deads:
100x8
120x6
120x5
100x8

Hack Squats:
50x8
70x8
70x8

Lat Pull Downs:
100x10
115x8
130x6

Also ran a mile on the track (didn't time it but it was pretty slow).

First day at the YMCA. Now a bad work out but it's weired reading things in pounds again. I had to keep trying to convert things and I know I srewed it up a few times! Anyway, it's good to be back in the gym again.

sharkall2003
08-03-2006, 01:45 PM
Good job. Keep up the good worlk. Also, nice to hear you are in the gym again.

ottomanart
08-03-2006, 01:52 PM
August 3: Arms and Shoulders:

Curls: (need to bump up this weight)
25x10
30x10
35x8
30x10

Shrugs:
60x12
60x10

Arnies:
20x10
25x10
30x8
25x8

Flys:
15x10
15x10

Con Curls - Tri Pull Downs (Super Set):
50x10 50x10
60x8 60x8
50x10 50x10

Dips:
12, 12

Static holds

Ran a mile again today... a bit better than yesterday but I was really feeling the legs after yesterdays work out. I also talk to a guy that thas doing Arnies (but his form was different than mine). I tried them with his form and things felt so much better. Glad I got the fixed!!!

On a personal note I picked up a part time job bouncing at a bar and grill (sea food place) down town. It's enough to cover some bills and stuff for now and I am still looking into working at the YMCA too. We'll see what happens.

offhegoes03
08-03-2006, 01:52 PM
nice job man.. good to see you getting back in the weightroom.. how's the YMCA's weightroom? One time I lifted at a YMCA with my cousin and they had the worst weightroom ever. No squat rack, one flat bench, etc. It wasn't that big of a YMCA though.

ottomanart
08-03-2006, 05:52 PM
The YMCA here just got re-modled and it is great!!! Got everything you need (x2) and a great pool and track. The only down fall is the price... $40 a month. It'll work untill I find a cheaper place though and I will enjoy it while I'm there.

ottomanart
08-05-2006, 05:59 PM
Aug 5

Chest and Back:

Pull Ups:
6(+25), 6, 5(+25), 5

Bench:
135x10
155x10
185x8
205x6
235x2
245x1
250x1 (Matched PR)

Standing Rows:
125x10
125x8
95x8

Forward Flys:
20x10
25x10
30x8

Ok so I have my first negative for the YMCA... they close at 6 on Sat (hence the short work out). That's not cool!!!! There was good news for todays gym trip... my brother and Pops went with me... HELL YEAH. Now if I can make it a regular thing... that's the catch!

I was really happy about hitting my PR on Bench again after taking pretty much a month off from lifting. Just means I have some improvements looking to happen and that makes me happy! I have been eating a lot and as often as possible for the past few days too and I am sure that had something to do with it. Ah, the joys of being back in the US… food at every corner. Don’t worry Eszekial I am keeping it pretty clean (except for the peanut butter:nod: )!

PS. body weight has been at 189.5 two days in a row... VERY HAPPY!!!

ottomanart
08-06-2006, 09:43 PM
:mad:

So I started working as a bouncer… 9pm-2am… $10 and hour… 4 nights a week… and my sleep pattern is f*cked… It’s 11:45 and I am wide awake…
I am happy that at least for now I have nothing to do in the morning and have been able to lounge around some, meaning my body is still rested and I can still lift. But once I get a real job (bouncing is just my back up) I am going to have to figure something better out!

I always though of myself as a night owl but this is ridiculous!!!

ottomanart
08-08-2006, 08:30 PM
Aug 7th
Legs and Back (Vertical)

Pull ups:
6(+25lbs), 7, 7(+25lbs), 6

Squats:
135x10
185x8
205x6
215x3PR

Deads:
135x6
205x5
225x1PR

Lat Pull downs:
100x10
115x10
130x8
115x6

Calf raises:
135x20
135x15

I also ran a mile. It was a short work out but it really felt good. I had been having problems doing my squats. Massive soreness the next day, and not the good kind! One of the GIANTS at the Y watched my form and I got some things worked out which really help a lot (hence to PR). I also decided to risk it and bump up my deads... turns out my body can do a lot more than I gave it credit for... I think I could have pushed for more but seeing that it was already a PR and the first time I have tried to lift that much... Maybe next week.
My weight has also beengoing up constantly since I got back to the US. I was worried about this until I reallized I was still eating really healthy... just a hell of a lot more! So now I am just sitting back and enjoying it. (between 189 and 190 no matter what scale or what time of day)

ottomanart
08-12-2006, 12:48 PM
I haven't been to the gym in a week... and I will be off again next week. The good news is I will be doing farm work and labor up at Alec's Farm. Maybe it'll lean me out a bit. Really looking forward to the hands on work though!

I broke the 190 mark on my body weight but feel that is happened a bit to quick. I will be easing off on the calories some and upping my running schedule (not by much) to try to burn a few extra cals during the day.

I am also be swimming at the Y on Tuesdadys and Thursdays.

ottomanart
08-16-2006, 07:04 AM
Alec and I have been working on his farm for the last few days. I have been enjoying the sun and the work out doors. Haven't hit the gym but I figure taking down a green house and carrying all that wood has to be a decent work out...
I have been sleeping really well and eating well too!
Thats about all I can say for now!!!

Eszekial
08-16-2006, 09:56 AM
ALec from WBB? Where's that fool at?

ottomanart
08-18-2006, 07:46 PM
hahahaha... he's up in Winchester... about to become a highschool biology teacher... and farm/business owner!!!

He's a busy one...

ottomanart
07-05-2007, 11:29 PM
So I have been out of it for a while.
Spent the last 10 months in the US working my ass off... 3 jobs 72 hours a week. No time for the gym but managed to stay in decent health. I just got back to China and while I am still busy I may actually have time to get back to the gym here shortly.

The goal (becuase goals are good):
Match up with my old big lifts before Oct 1.
Get my body weight up to 95kg ASAP
Work on the back of my shoulders (because I think the are small)


After those are met I will come up with some new ones!!!

ottomanart
10-10-2007, 12:05 AM
I finally got my gym membership worked out for the next 12 months. I should be on here regularly updating my lifts from now on. I spent an hour and a half at the gym last night. Bi and Tri… aching today! It’s a start!

I have a bet going with Alec B.
A race to the half ton club (Bench and Squat). He will be back here next summer for the challenge! I can’t wait to see whose bigger and stronger. If nothing else it will help me focus and FOCUS is good!:strong:

ottomanart
10-11-2007, 09:32 PM
10/11/07

Forward flys: ________________ Lat pull downs:
5kg: 2sets of 10________________ 30kg: 1sets of 10
8kg: 2sets of 10 ________________ 35kg: 2sets of 10
10kg: 2sets of 10 ________________ 40kg: 2sets of 10
10kg: 1 set of 10________________ 45kg: 1set of 8

Single arm Machine Flys: _________ Plate Shrugs:
10kg: 1set of 5 ________________ 20kg: 1set of 10
5kg: 2sets of 10 ________________ 16kg: 2sets of 10
10kg 2sets of 8 ________________ 16kg: 2sets of 15
5kg: 2sets of 10

Seated rows: ________________ Goodmornings
30kg: 1set of 10 ________________ 27kg: 1set of 10
35kg: 2sets of 10________________ 25kg: 2sets of 15
40kg: 2sets of 10________________ 16kg: 2sets of 10
35kg: 2sets of 10

Push ups: ________________ Leg lifts:
20 _______________________ 20

Pull ups: ________________ Sit ups:
6, 4, 3 ________________ 20, 20, 20

Breakfast: 2egg omlet, 1/2 a tomato, 1/2 apple, 2 slices of toast w/ jam
Lunch: Tofu (1 cup), Greenbeans (1 cup), Chicken carrot stir-fry, rice (2 cups), peanuts (1/2 cup)
Dinner: fried rice (2cups) with carrots, chicken, potatos, and red peppers. 2 slices of toast w/ jam, 1 egg.

ottomanart
10-15-2007, 10:02 PM
I worked 15 hours on Sat and 12 more on Sunday... Just like every weekend. No time to lift! Even with all the work, I squeezed in a bit of time and ate double helpings of lunch and dinned at work and the gf made a few really nice roasted pork sandwiches for me... ate those too!
Monday was a rest day from the work! Food wasn't nearly enough!
I will be back at the Gym this evening doing Chest! Really excited about it.
Tell you how it goes this evening!

ottomanart
10-16-2007, 08:55 AM
October, 16 2007

Bench: ___________________________ Incline Press:
50kg 1 set of 10_____________________ 40kg 1 set of 5
62kg 1 set of 8 _____________________ 40kg 1 set of 8
71kg 1 set of 8 _____________________ 50kg 1 set of 5
85kg 2 sets of 2_____________________ 50kg 1 set of 5
71kg 1 set of 6 _____________________
62kg 1 set of 8 _____________________

Lat Pull Downs: ____________________ Deads:
30kg 1 set of 10_____________________ 45kg 2 sets of 10
35kg 1 set of 10_____________________ 55kg 2 sets of 8
40kg 1 set of 10_____________________
45kg 1 set of 10_____________________

Machine Press:
15kg 1 set of 5
10kg 1 set of 10
15kg 1 set of 10

Pull Ups:
7, 4(+10kg), 3

Breakfast: 3 egg omelet, 2 slices of toast w/ jam

Lunch: fish soup, boiled potatoes, bean sprouts, and 2 bowls of rice

Dinner: Spaghetti w/ home made chicken sauce (tomatoes, chicken, carrots, spices and herbs).

ottomanart
10-18-2007, 09:55 AM
Squats: ___________________________ Forward Flys:
52kg 1 set of 8_____________________ 8kg 2 set of 10
75kg 2 set of 5 _____________________ 10kg 2 set of 10
84kg 1 set of 3 _____________________ 12kg 2 set of 10
61kg 2 sets of 8_____________________ 10kg 2 set of 10
52kg 1 set of 10 _____________________


Hack Squats: ______________________ Rows:
38kg 2 set of 10_____________________ 35kg 2 sets of 10
42kg 2 set of 10_____________________ 40kg 2 sets of 8
__________________________________ 45kg 1 set of 10
__________________________________ 50kg 2 sets of 5
__________________________________ 40kg 1 set of 8
__________________________________ 35kg 1 set of 6 (burn out)

Standing Rows: ____________________ Calf raises (add 52kg):
24kg 1 set of 10 _____________________ 10, 12, 10, 10
33kg 1 set of 10 _____________________
37kg 1 set of 10 _____________________


It felt like a short day at the gym but I know my legs are going to feel it tomorrow! I have also been watching what I eat. Careful is one thing but I know I am not getting enough calories to really lift big! Right now its not a problem because I just need to get some strength back, but later I will have to start packing em in!

ottomanart
10-18-2007, 10:38 PM
Oct. 19, 2007: Switched to a morning workout! I am going to try and do this every day! It gives me a bit more time in the gym and it's a great motivator to get my ass out of bed!

Skull Crushers: ___________________ Curls:
24kg 1 set of 10_____________________ 10kg 2 sets of 10
28kg 1 set of 10 ____________________ 12kg 2 sets of 10
31kg 2 sets of 8 ____________________ 15kg 2 sets of 10
28kg 2 sets of 10____________________ 12kg 2 sets of 10
24kg 2 set of 10 _____________________ 10kg 1 set of 10


E-Z bar curls: ____Super set with______ Standing Flys:
24kg 1 set of 10_____________________ 5kg 2 sets of 10
28kg 2 sets of 10____________________ 8kg 2 sets of 8
33kg 2 sets of 8_____________________ 8kg 2 set of 6


Machine curls: ____Super set with_______ Triceps pull downs:
10kg 1 set of 10 ______________________ 10kg 1 set of 10
12.5kg 1 set of 10 _____________________ 12.5kg 1 set of 10
15kg 1 set of 10 ______________________ 15kg 1 set of 10
17.5kg 1 set of 10 _____________________ 17.5kg 1 set of 10

Forearm curls:
8kg 2 sets of 20________________________ Arnold Press:
8kg 2 sets of 20________________________ 10kg 1 set of 10
10kg 1 sets of 20_______________________ 10kg 1 set of 8
10kg 1 sets of 20_______________________ 8kg 2 sets of 10

Sit ups: 20, 20, 30, 30
Treadmill: 8 minutes .6km

Want to check on the proper form for Arnold Presses! And I want to find some more lifts for lower legs!

ottomanart
10-22-2007, 10:33 PM
Oct. 22, 2007 Night time gym trip... didn't have time in the a.m.

Lat Pull Downs: _____________________ Plate Shrugs (16kg each hand):
35kg 1 set of 10 ______________________ 2 sets of 15
40kg 1 set of 10 ______________________ 2 sets of 15
45kg 1 set of 10 ______________________ 2 sets of 10
50kg 1 set of 8 _______________________
40kg 2 set of 10 ______________________

Forward Flys: _______________________ Standing Rows:
10kg 1 set of 10 _______________________ 24kg 2 set of 15
8kg 2 sets of 10 _______________________ 33kg 2 set of 12
10kg 2 sets of 10_______________________ 37.5kg 2 set of 10

Tri Overheads: ___________________________ Rev tri Hammer:
10kg 2 sets of 15 _______________________ 15kg 2 sets of 10
12kg 2 sets of 10 _______________________ 18kg 2 sets of 10
______________________________________ 22kg 1 set of 8



Pull ups (+10kg): 6 (3w/o), 4 (2w/o), 4 (2w/o), 4w/o
Sit ups: 15, 20, 20, 30, 30

Body weight 85kg Feel comfortable thinning out a big. It hasn't had a negative affect on my lifting yet. I am going to try to keep my current diet until my lifting platues and then I will slowly start eating more. Hopefully I will keep the slm body a bit while I bulk (if I am REALLY UCKY)!

Going to do chest tomorrow and really want to go big! Need to see if I can get back above 100kg on the bench! I will take it slow but I want it bad!:cool:

ottomanart
10-23-2007, 07:17 AM
Bench: __________________________________ Forward Flys:
62kg 2 sets of 8 ___________________________ 10kg 2 sets of 10
71kg 2 sets of 6 ___________________________ 12kg 2 sets of 10
83kg 1 set of 5 ___________________________ 10kg 1 set of 10
92kg 2 sets of 2
71kg 2 sets of 5
52kg 1 sets of 12

Incline Bench: ___________________________ (Mac) Butterflies:
43kg 2 sets of 8 ___________________________10kg 1 set of 10
52kg 1 set of 4 ___________________________ 10kg 1 set of 8
38kg 1 set of 10___________________________ 7.5kg 1 set of 8

Dumb bell Press: ___________________________ Forearm curls:
12kg 2 sets of 8 ___________________________ 8kg 2 sets of 20
10kg 2 sets of 8 ___________________________ 10kg 2 sets of 20

Sit ups: 30, 30, 30, 30

Body weight 85kg

Over all, this workout sucked. I got my bench back up to 92kg (202lbs) which is great but the rest of the work out wasn’t want I was hoping for! I just felt more spent during the whole thing. Maybe it’s time to eat more cals and see what happens!

ottomanart
10-26-2007, 07:55 AM
October 26, 2007 Morning

Squats: _______________________ Forward Flys:
52kg 1 set of 10 ________________ 8kg 2 sets of 10
75kg 2 sets of 8 ________________ 10kg 2 sets of 10
84kg 1 set of 5 _________________ 12kg 2 sets of 10
61kg 2 sets of 10 _______________ (I’ll be raising the weight next time)

Hack Squats: _______________________ Seated Rows:
38kg 2 sets of 10 ____________________ 40kg 1 set of 10
47kg 2 sets of 8_____________________ 45kg 1 set of 10
__________________________________ 50kg 2 sets of 10

Deads:
47kg 1 set of 10
56kg 2 sets of 5
70kg 1 set of 3
(I am going to try something new next time)


Sit ups: 30, 20, 30, 30, 30, 30, 30 total=200:nod:
Pull ups: 6 (+10kg) 2w/o, 9w/o


I didn’t eat much before I went to the gym. My energy level was nothing but I still had decent lifts. I felt like was going to puke during Squats and Deads. Even so, and as short as this was, I was really happy with it. I felt good when I left and that means a lot to me. I will make sure to have more food in me before I do my next morning lift session.

ottomanart
10-29-2007, 08:22 AM
Sick: coughing up snot and blowing my nose... Still, had a decent day at the gym!:hump:

DB Curls: _____________________ Standing Flys:
12kg 2 set of 8 _____________________ 5kg 1 set of 10
15kg 2 sets of 8 ____________________ 8kg 2 sets of 10
18kg 1 sets of 8 ____________________ 8kg 2 sets of 10

Skull Crushers: __ (supper set with)___ E-Z bar Curls:
24kg 1 set of 10____________________ 24kg 1 set of 10
33kg 2 sets of 8 ____________________ 33kg 2 sets of 8
37.5kg 2 sets of 8 __________________ 37.5kg 2 sets of 8

Machine curls: ___(supper set with)_____ Triceps cable pulls:
10kg 1 set of 5 ______________________ 10kg 1 set of 10
12.5kg 1 set of 10 ____________________ 12.5kg 1 set of 10
15kg 1 set of 8 ______________________ 15kg 1 set of 10
17.5kg 2 set of 8 _____________________ 17.5kg 2 set of 10

Forearm curls:____________________ Arnold Press:
8kg 1 sets of 20_________________________ 5kg 2 sets of 8
10kg 2 sets of 20________________________ 5kg 2 set of 8
12kg 1 set of 15 _________________
12kg 1 set of 12 (failure) hehe I can't open a peanut butter jar right now!


Sit ups: 20, 30, 30, 30, 40 total=150 (not so good)
Weighted abs curls: 18kg 1x20, 25kg 2x15
Pull ups (+10kg): 5 (3w/o) (forgot about them after the first set):bang:

Bench: 62kg 5 sets of 8
(I am going to do this every day no matter what my work out is! I am going to do it until I can get 5 sets of 10. I am hoping ,it will help build up my strength, so that when I go back to my standard split in a mounth or so I can lift more weight. Today wasn’t bad but I barely got that last set; getting it up to 10 could get interesting).

It was my first time doing Arnold Press' with good form... still not sure how I feel about them but the definatly work the shoulders in a new way... had no weight up and still burned out quick!

ottomanart
10-30-2007, 09:46 AM
October 30, 2007 Evening

Squats: _______________________ Forward Flys:
62kg 2 set of 8 _________________ 8kg 1 set of 10
85kg 1 sets of 8 ________________ 10kg 2 sets of 8
71kg 1 set of 8 _________________ 12kg 2 sets of 8

Face Pulls: _______________________ Seated Cable Rows:
15kg 2 sets of 8 ____________________ 40kg 1 set of 8
17.5kg 2 sets of 8___________________ 45kg 2 sets of 8
20kg 1 set of 8 _____________________ 50kg 2 sets of 8

Deads:
52kg 2 set of 8
61kg 1 sets of 8
61kg 1 set of 5
(I stopped short on this lift because I didn’t have a belt and I was feeling more than I though I would. This is a new lift for me and I want to be careful when I do it)!:cry:

Bench (Breakers): 62kg 5 sets of 8 (Want to try to slowly bump this up to 5 sets of 10) :nod:
This is what I am calling my bench when I drop the weight down and do 5 sets of 8or10 to build up strength.

Sit ups: 30, 30, 30, 30 total=120 (not so good)
Weighted abs curls: 25kg 1x30, 25kg 1x15 (I like these a lot)!
Pull ups: 3 (+10kg), 3w/o (I’m going to lose the extra weight until I can do 10-12 on my first set again… I used to and loved it!

ottomanart
11-01-2007, 03:05 AM
Oct. 31, 07

walking lunges: __________________Lat pull downs:
32kg 2 sets of 20 _________________ 35kg 1 set of 8
22kg 2 sets of 20 ________________ 40kg 2 sets of 8
_______________________________ 45kg 2 sets of 8

Plate shrugs: _______________________ Overheads:
16kg 2 sets of 10 ___________________ 10kg 2 sets of 10
16kg 2 sets of 10___________________ 12kg 2 sets of 10
16kg 1 set of 8 _____________________ 15kg 1 sets of 10

Standing flys:
5kg 1 set of 8
8kg 2 sets of 8
8kg 2 sets of 8


Sit ups: 30, 30, totalk: only 60 :bang:
Calves raised: 15, 15, 15, 15
Pull ups: 8, 7, 6

Ran 1km on the treadmill (starting slow but it's a good start)
Jumped rope for 5 min

ottomanart
11-01-2007, 03:19 AM
Nov. 1, 2007 morning work out

Bench: __________________________________ Forward Flys:
62kg 1 set of 8 ___________________________ 10kg 2 sets of 10
71kg 1 set of 8 ___________________________ 12kg 1 sets of 8
83kg 1 set of 3 ___________________________ 8kg 2 set of 10
71kg 1 set of 5
62kg 1 set of 8

seated rows: ___________________________ (Mac) Butterflies:
35kg 1 set of 10 __________________________7.5kg 1 set of 10
40kg 1 set of 10 ___________________________ 10kg 2 sets of 8
40kg 2 sets of 8 ___________________________ 7.5kg 2 sets of 8
45kg 1 set of 8

Dumb bell Press: ___________________________ standing rows:
10kg 1 set of 10 ___________________________ 33kg 2 sets of 10
12kg 2 sets of 8 ___________________________ 33kg 2 sets of 10
15kg 2 sets of 8 ___________________________

Incline push ups: 15
Sit ups: 30, 30, 30, 30, 30, 30, 20

ottomanart
11-07-2007, 10:32 PM
Nov. 2, 2007 morning workout

Curls: __________________________________ Standing Flys:
12kg 1 set of 10 ___________________________ 5kg 1 set of 10
15kg 2 sets of 8 ___________________________ 8kg 2 sets of 8
18kg 1 set of 5 ____________________________ 8kg 2 sets of 8
12kg 1 set of 10

Skull Crushers: _______(Super Set)___________ EZ Bar curls:
33kg 2 sets of 8 ____________________________ 33kg 2 sets of 8
37.5kg 2 sets of 8 __________________________37.5kg 2 sets of 8
42kg 1 set of 8 ____________________________42kg 1 set of 8

Mac Curls: _______(Super Set)_____________ Mac Lat pull downs:
10kg 1 sets of 10 ____________________________ 10kg 1 set of 10
12.5kg 1 set of 8 __________________________ 12.5kg 1 set of 8
15kg 1 set of 8 ____________________________ 15kg 1 set of 8
17.5kg 1 set of 8 ___________________________ 17.5kg 1 set of 8
20kg 1 set of 8 ____________________________ 20kg 1 set of 8

Forearm curls:
8kg 1 set of 20
10kg 2 sets of 20
12kg 2 sets of 20

Sit ups: 30, 30, 30, 30, 30 Total=150
Run: .5km 6 min

ottomanart
11-07-2007, 10:39 PM
Nov. 6, 2007 morning work out

Squat: __________________________________ Forward Flys:
62kg 1 set of 10 ___________________________ 8kg 1 set of 10
71kg 2 sets of 5 ___________________________ 10kg 2 sets of 10
85kg 1 set of 5 ____________________________ 10kg 2 sets of 10
94kg 1 set of 5

Deads: ________________________________ Face Pulls:
47kg 1 set of 8 ____________________________ 15kg 2 sets of 8
56kg 2 sets of 6 __________________________ 17.5kg 1 sets of 8
70kg 1 set of 5 ____________________________ 20kg 1 set of 8
79kg 1 set of 3 ____________________________ 22.5kg 1 set of 8

Seated Rows:
35kg 1 set of 8
40kg 2 sets of 8
45kg 2 sets of 8 (my last few reps were UGLY)


Bench breaker: 62kg 5 sets of 8
Sit ups: 30, 30, 50, 30, 40, 30, 20 Total=230
Pull Ups: 10, 9, 8

ottomanart
11-07-2007, 10:47 PM
November 7, 2007

Curls: __________________________________ Standing Flys:
12kg 1 set of 8 ___________________________ 5kg 1 set of 10
15kg 2 sets of 8 ___________________________ 8kg 2 sets of 8
18kg 1 set of 6 ____________________________ 5kg 1 set of 8
15kg 1 set of 8

Skull Crushers: _______(Super Set)___________ EZ Bar curls:
33kg 2 sets of 8 ____________________________ 33kg 1 set of 8
37.5kg 2 sets of 8 __________________________37.5kg 2 sets of 8
_________________________________________42kg 1 set of 8

Mac Curls: _______(Super Set)_____________ Mac Lat pull downs:
12.5kg 1 set of 8 __________________________ 12.5kg 1 set of 8
15kg 1 set of 8 ____________________________ 15kg 1 set of 8
17.5kg 1 set of 8 ___________________________ 17.5kg 1 set of 8
20kg 1 set of 8 ____________________________ 20kg 1 set of 8

Forearm curls:
10kg 3 set of 20
12kg 2 sets of 15
12kg 2 sets of 10
15kg 1 set of 20

Calve Raises: (just because my legs are small)
15, 20, 20

Sit ups: 30, 35, 30=90,
Run: .5km 5.5 min

Breakfast: toast with peanut butter, coffee, small orange
Snack: gronola bar, prt shake (3 small oranges, bannaa, 2 scoops ice cream, and juice)
Lunch: 2 small bowls rice, cellery-pork-carrot stirefry
Dinner: seafood hot pot: boiled shrimp and crab, veggies and two bowls of rice
Snack: prt shake (3 small oranges, bannaa, 2 scoops ice cream, and juice)

ottomanart
11-07-2007, 10:49 PM
I have been busy for the last few days.... been able to make it to the gym each day but no time to write about it! So this morning I am catching up!

Nov. 8, 2007 morning work out

Bench: __________________________________ DB press:
62kg 2 sets of 8 ___________________________ 10kg 1 set of 10
71kg 2 sets of 8 ___________________________ 12kg 2 sets of 10
80kg 1 set of 6 ____________________________ 15kg 2 sets of 10

Lat pull downs: ___________________________ (Mac) Butterflies:
35kg 1 set of 10 ___________________________7.5kg 5 sets of 10
40kg 2 sets of 10 __________________________
45kg 1 set of 10 ___________________________

standing rows:
38kg 3 sets of 10
44.5kg 2 sets of 10


Calve raises: 20, 20, 20, 20
Sit ups: 30, 30, 30, 30, 20, 20 Total=160
Run: 400m 5 min

Felt really good during and after this work out. Ate tons yesterday ad I am sure that had a lot to do with it!

ottomanart
11-12-2007, 08:06 AM
November 9, 2007

Slow day at the gym. I am not a leg person but I need to be. I have started doing legs twice a week (Monday and Friday). I will use different lifts on those two days as to not ware something out too much… still, I feel weird working on my legs. I need to get used to it QUICK!

Walking Lunges
11.5kg 4 sets of 10 (steps with each leg)

Leg curls (on my chest) ____________ Single leg curls (on my chest)
15kg 3 sets of 15 _________________ 5kg 2 sets of 10
20kg 1 set of 10 __________________ 5kg 2 sets of 10
15kg 1 set of 10 __________________ 5kg 1 set of 8

Seated leg curls
10kg 5 sets of 10

Pull ups: 8
Calve raises: 20, 20, 20
Sit ups: 20, 20, 30, 30 (+4.5kg)
Run: 800m 8.5 min

Despite the shortness of this workout, it felt good. I am just starting to really work my legs and today wasn't too much (not enough either) but it felt good!

ottomanart
11-12-2007, 08:41 AM
November 12, 2007 mid-day

Squats: _______________________ Lat pull downs:
62kg 1 set of 8 _________________ 35kg 1 set of 10
85kg 1 set of 6 ________________ 40kg 2 sets of 8
94kg 1 set of 5 _________________ 45kg 2 sets of 8
103kg 1 set of 3 ____ (PR):clap:
85kg 1 set of 6 _____

Deads: ________________________ Hack squats:
47kg 1 set of 8 _________________ 47kg 4 sets of 8
56kg 1 sets of 8 _________________ 47kg 1 set of 5
79kg 1 set of 5 _________________
88kg 2 sets of 5 _________________

Face Pulls: _______________________ Leg curls (on my chest)
15kg 1 set of 8 ____________________ 15kg 1 set of 10
17.5kg 1 set of 8___________________ 20kg 1 set of 10
20kg 1 set of 8 _____________________ 25kg 1 set of 10
22.5kg 2 sets of 8 ___________________ 20kg 1 set of 10

This was supposed to be a leg and back day but towards the end of my workout… some guys came in and were staring (as happens in China… all too often). The bigger one decided to show off with his bench press and did a (62kg) set of 10. His friends were all impressed and what not but it just kinda pissed me off… “light weight” I thought.
I have been doing 62kg 5 sets of 8 for the past two weeks trying to build up my strength. I was supposed to stay at it for another week but it was really pissing me off that these guys all though their friend was sooo cool, cause he could bench 62kg. I decided to show ‘em how it’s done. This is what happened:

Bench:
62kg 2 sets of 8
84kg 1 set of 5
95kg 1 set of 5
104kg 1 set of 3
108.5kg 1 set of 2:nod:

I am sure I made my point as it shut up the peanut gallery. The trainer (who was spotting for me), kinda smirked at them and asked if they wanted to try (which made my day). None of them took him up on the offer.:hump:

I wanted to see it off good and proper so I also did a few sets of clean and press. Nothing big, just enough to prove a point.

Clean and press:
47kg 3 sets of 5
Over all I was the happiest I have been after a workout in a long time! Two lifts over 100kg one a new record (Squat), and the fact that I am starting to get a good start of legs made for a really good afternoon.
I am going to go back into the “bench breaker” schedule again. Raising my weight to 71kg and doing 5 sets of 8. After Christmas I will try for another big lift! I am hoping Santa will deliver!

ottomanart
11-15-2007, 11:43 PM
Nov. 13

Curls: __________________________________ Standing Flys:
12kg 1 set of 8 ___________________________ 8kg 5 sets of 8
15kg 4 sets of 8 ___________________________

Skull Crushers: _______(Super Set)___________ EZ Bar curls:
37.5kg 5 sets of 8 __________________________37.5kg 5 sets of 8

Mac Curls: _______(Super Set)_____________ Mac Lat pull downs:
15kg 1 set of 8 ____________________________ 15kg 1 set of 8
17.5kg 1 set of 8 ___________________________ 17.5kg 1 set of 8
20kg 1 set of 8 ____________________________ 20kg 1 set of 8
22.5kg 1 set of 8____________________________ 22.5kg 1 set of 8
25kg 1 set of 8 _____________________________ 17.5kg (burnout) 15

Forearm curls:
10kg 2 set of 20
15kg 1 set of 15
15kg 1 set of 20
15kg 1 set of 15

Sit ups: 30, 30, 30, 30, 40, 25, 20
Run 700m 8 min

I was really tired after this work-out. I think I may have over done it with the showing off yester day!

ottomanart
11-15-2007, 11:45 PM
I took the 14th and 15th off. Mark talked to me about DOMS which is what I was feeling! I couldn't be completely useless though so on the 15th I did a 35 min run (don't know the distance... just picked a place in town and ran there and back). Felt a lot better after that and slept like a rock!

ottomanart
11-15-2007, 11:55 PM
Nov16, 2007

Squats: _______________________ Seated Rows:
62kg 2 sets of 8 _________________ 35kg 2 sets of 10
85kg 2 set of 6 ________________ 40kg 2 sets of 8
94kg 1 set of 6 _________________ 45kg 1 set of 8


Lunges: ________________________ Standing Rows:
11.5kg (each hand) 3 sets of 10_______ 38kg 5 sets of 10

Forward Flys: _______________________ Leg curls (on my chest)
8kg 2 sets of 8 ____________________ 15kg 2 sets of 10
10kg 2 sets of 10___________________ 20kg 1 set of 10
12kg 1 set of 10 ___________________ 25kg 1 set of 8
_________________________________20kg 1 set of 10

Calve Raises: 20, 20, 20, 20, 20 =100
Sit ups: 30, 20, 30, 20, 30, 20 = 150
Pull ups: 10, 9, 8

Slow day at the gym but it was nice to be back. I can feel the run I did last night too. It’s not a bad feeling but it made the leg workout interesting! I have two days of work and no gym and I will be back on Monday. I am going to try to eat a lot over the weekend and hopefully this will help me have a good day come Monday.;)

ottomanart
11-18-2007, 11:30 PM
Here are a few starter picture. Nothing great, just to show where I am at right now. No picture of legs yet (:tuttut: because there aint nothin' to show)!

ottomanart
11-28-2007, 11:08 PM
Nov. 20

Squats: _______________________ Lat pull downs:
62kg 1 set of 8 _________________ 35kg 1 set of 10
85kg 2 set of 8 ________________ 40kg 1 set of 8
94kg 1 set of 6 _________________ 45kg 2 sets of 8
62kg 1 set of 8 ________________ 50kg 1 set of 8

Face Pulls: _______________________ Leg curls (on my chest)
15kg 1 set of 10 ____________________ 15kg 1 set of 10
17.5kg 1 set of 10___________________ 20kg 1 set of 10
20kg 1 set of 10 _____________________ 25kg 1 set of 10
22.5kg 1 set of 8 ___________________ 30kg 2 sets of 8
25kg 1 set of 8

Deads:
47kg 1 set of 8
70kg 4 sets of 6
(wanna do 70 5x8):strong:

Pull ups: 11, 10, 5 (+10kg), 3
ab curls: 25kg 2 sets of 15
Sit ups (+10kg) 20

ottomanart
11-28-2007, 11:19 PM
Nov. 21
Chest and V. back:

Bench: __________________________________ DB press:
62kg 1 set of 10 ___________________________ 10kg 1 set of 10
71kg 3 sets of 8 ___________________________ 12kg 1 set of 10
80kg 1 set of 8 ____________________________ 15kg 2 sets of 10
62kg 1 set of 12 (*Wide grip) ________________ 18kg 1 set of 10

Seated Rows: __________________________ standing rows:
35kg 1 set of 8 ___________________________ 38kg 2 sets of 10
40kg 2 sets of 10 __________________________ 47kg 2 sets of 10
45kg 2 sets of 8 ___________________________ 49.5kg 1 set of 10

Calve raises: 20, 20, 20, 20
Sit ups: 30, 30, 30, 30, 20, Total= 140

ottomanart
11-28-2007, 11:26 PM
Nov. 22

DB Curls: ________________________________ Standing Flys:
12kg 2 set of 8 ___________________________ 8kg 4 sets of 8
15kg 3 sets of 8 ___________________________

Skull Crushers: _______(Super Set)___________ EZ Bar curls:
33kg 5 sets of 8 __________________________33kg 5 sets of 8

Mac Curls: _______(Super Set)_____________ Mac Lat pull downs:
15kg 1 set of 12 ____________________________ 15kg 1 set of 12
17.5kg 1 set of 10 ___________________________ 17.5kg 1 set of 10
20kg 1 set of 8 ____________________________ 20kg 1 set of 8
22.5kg 2 sets of 8____________________________ 22.5kg 2 sets of 8

Forearm curls:
15kg 2 sets of 15
20kg 1 set of 10
15kg 1 set of 20

Sit ups: 30, 30, 40, 40, 30, 30

This was the shortest Bi-Tri work out I have ever had… I finished in an hour and 25 min. The weired part was that I still didn’t feel spent. I am going to up my weight and do a 5x8 work out on both my super sets!

ottomanart
11-28-2007, 11:48 PM
Nov. 26

Squats: _______________________ Lat pull downs:
62kg 1 set of 8 _________________ 40kg 1 set of 8
85kg 4 set of 8 ________________ 45kg 2 sets of 8
_____________________________ 50kg 2 sets of 8

Face Pulls: _______________________ Leg curls (on my chest)
20kg 5 sets of 8 ____________________ 20kg 1 set of 10
_________________________________ 25kg 2 set of 8

Deads: ____________________________ Leg curls (sitting)
71kg 2 sets of 8 _____________________ 10kg 1 set of 10
80kg 2 sets of 8 _____________________ 20kg 1 set of 10
89 1 set of 6 ________________________ 20kg 1 set of 6

Pull ups: 12, 8, 1armed 3/3, 8
Side sit ups: 30, 20
Ab curls 20kg: 20, 20, 10

ottomanart
11-29-2007, 12:01 AM
Nov 27

DB Curls: ________________________________ Standing Flys:
12kg 1 set of 10 ___________________________ 4.5kg (Plate) 3 sets of 8
15kg 4 sets of 8 ___________________________ 4.5kg (Plate) 3 sets of 10

Skull Crushers: _______(Super Set)___________ EZ Bar curls:
38kg 5 sets of 8 __________________________38kg 5 sets of 8

Mac Curls: _______(Super Set)_____________ Mac Lat pull downs:
20kg 5 sets of 8 ____________________________ 20kg 5 set of 8

Forearm curls:_________________________ Plate Shrugs:
15kg 4 sets of 20 _____________________ 16kg (each hand) 4 sets of 20

Sit ups: 30, 30, 40, 30, 30
Calve raises: 20, 20, 20

I am enjoying the super sets, the 5x8 I am doing, and the wight I have chosen for them. I think I will keep them for a while.:bow:

ottomanart
11-29-2007, 12:13 AM
Nov 29

I took a day off just cause I was feeling out of it. I ned to make sure I get to bed early and eat enough during the day. I want to cut (more maintain) but I don’t want to be dead tiered because I am not taking in enough Cals. I will need to be careful about this in the future.

Bench: (back to doing bench breakers again)
71kg 5 sets of 8

seated rows: ___________________________ (Mac) Butterflies:
35kg 1 set of 10 __________________________7.5kg 3 sets of 8
40kg 2 sets of 8 ___________________________ 10kg 2 sets of 8
45kg 2 sets of 8 ___________________________

Dumb bell Press: ___________________________ Face Pulls:
18kg 5 sets of 8 ___________________________20kg 4 sets of 10
________________________________________ 20kg 1 set of 8

pull ups: 10, 10, 8, 4
Sit ups: 30, 30, 30, 30, 20, 30, 20, 20 = total: 210
Run: 1000meters 12 1/2 min.

I felt really good about this workout. I wasn't rushed at all in the gym. I don't think I pushed myself too hard... it just felt good!