Cons Journal: Part II

[Coke]

You're self-image is gonna definitely improve and you'll become more confident, just be persistent and keep with it!!

[Con]

November 14, 2006

Workout:

BB Bench:
135 x 5
155 x 5
155 x 5-------Spotter had his hands on bar very slighty for 5th rep
155 x 5-------Same except for it was the 4th AND 5th rep this time
165 x 1-------Helped me with second one

DB Incline:
45 x 8
45 x 8
45 x 8

These felt great, guess after not doin them for a while, it was like hittin a very fresh muscle.

DB Lunge:
45 x 8
45 x 8
45 x 8

Decided not to kill my legs wit lunges since I wanted to do HIIT and would be right back tommorow.

Seated row:
100 x 8
110 x 8
100 x 8

4 Minutes of Tabata HIIT:
Score: 5

On very last interval, my left shoulder started to give out(like it always does) and I lost momentum. Not too dissappointed cuase I was going for a strong score of 8. Ill get it next time.

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DDeg - Thanks man, I was psyched about the 225 x 2. Made me even happier that depth or form didnt suffer.

Coke - Yea, Being back on top of things has already helped me tremendously mentally, and Im startin to realize this whole lifestyle starts with a good attitude and a plan.

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Well its the 4th day and no screw ups, lookin forward to the future, ill let the past stay right where its at. Check you guys later.

[KevinStarke]

Training is lookin good man.

[Stumprrp]

nice job con getting stronger

[ddegroff]

Keep up the good work!

One day at a time!

[Coke]

Great outlook Nick, you can't keep a good man down - ;) ...good job.

[DumbellDude]

Consistency is key. (This also serves as a mental note to myself!).
Nice lifting, keep at it Nick.

[Con]

November 19, 2006

Workout:

Squats:
135 x 3
185 x 1
225 x 2
225 x 2
225 x 3

Dips:
BW x 5
BW x 5
BW x 4
BW x 2 :bang:

Seems like these are steadily getting worse.

T bar Rows:
2 plates x 8
2 plates+25 x 6
2 plates+25 x 6
2 plates+25 x 6

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Kevin - Thanks, appreciate the kind words.

Stump - Yea, I guess I not everything is going bad, I can look towards lifts to motivate me.

ddeg - Im dman sure trying.

Coke - Tryin to be positive, but mood swings dont always help :rolleyes:

Dumbell - Yea, consistency really is the thing ive been missin, im hopin that will change soon.

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Well im realizing how much I make my plans and goals based on how I look and whether or not other people will like how I look. I really need to get away from that mindset.

Didnt track cals today but it was healthy so far. I am really wondering what my maintenance cals are. It just seems that 3000 cals is too high for me(15 x 200).

Anyway, got a lot of work to do, bad habits are still here, but ill get through it. Check you guys late.

[DumbellDude]

you'll be back on track in no time at all nick - great lifting buddy

[Coke]

Sometimes it's cool to not even think about it, just get in there and do the session(s) and be done with it, lol.

Gonna be on par this summer man!!

[Con]

Dumbell - Thanks man, I know consistency is really key here.

Coke - Yea, I do hate the way I look, but gettin some better #'s in the gym has motivated me. Im not aimin too high for this summer, trying to be realistic with goals.

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Well I got my first comment about how Im lookin kinda on the bad side. A girl said Im startin to get my kirby face back again(was a joke from when I was really big in middle school). It made me feel kinda bad, but I know I just gotta focus on school and my progress in the gym. I gotta stop caring about what other people think, and im just about there.

[Anthony]

Keep your head up! Numbers are looking good, just keep building on them!!

[Con]

Well I got some more of those encouraging comments today.

"Damn Nick, you blowin up, what the hell you been eating?"

"Hey Nick...You gain some weight?"

****in depressin, and I should be goin to the gym but honestly, I just feel like givin up on everything. This feels so much worse than when people would make fun of me for being fat, because I was startin to have al the perks of weight loss, like girls attention, increased energy, a completely feel sense of fullfillment.

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Anthony - Thanks man, but if you read this, I would really like to know, if I were to eat at maintence, since im relatively untrained and fat, would all I really do it maintain what I have now? I would find it hard to believe that would be possible for someone in my situation, but I dunno.

[TwiloMike]

Why are those comments depressing? I'm not understanding it...

Seriously, stop caring about what others think. You're building for yourself: ultimately you have to be happy, and the process isn't entirely linear. There's a Russian saying, (translated) "You don't show an idiot work that's half done".

[Con]

Well theres another saying: "You dont know what you got till its gone". I barely aprecciated what I had accomplished, and now that I lost it(hopefully only for the time being) I miss it so much. And the change in my physique and body language is so evident its almost embarassing.

i understand I have to be happy, that is one thing ive truly come to understand and I am in the works for makin myself happy. Thanks for the kick in the ass twilo.

[Stumprrp]

Dont listen to what others say but only what you feel is right, but why are those comments bad? they are commending you, i was getting them like crazy during my bulk, many asking me if i took steriods, lol.

Keep hitting it hard Con

[Con]

Nah, they are not comments. Its not like they were saying dman nick, you're lookin buff, its like dman nick, your were pretty slim in the begginin of the year, now your gettin pretty fat again. But they will not set the tone of my life anymore. Im takin charge of my life, my future and anyone who isnt ready for me can **** off. Tommorow starts a new day, and the beggining of everything I am gonna work my ass off for.

[Stumprrp]

excellent, looking foward to seeing your progress

[KingWilder]

think about the end product man, that's what's important

I def. feel ya with the comments though, you just gotta shrug em off

[TwiloMike]

Well theres another saying: "You dont know what you got till its gone". I barely aprecciated what I had accomplished, and now that I lost it(hopefully only for the time being) I miss it so much. And the change in my physique and body language is so evident its almost embarassing.
Ummm.. this is where the "idiot" comes in. You're doing it on purpose- you're bulking (if I'm not mistaken). When I'm bulking and people ask me "Are you sure you want the extra burger?" I grin at them and say "YES! FORK IT OVER!" because in my head I have the image of where I'm headed, not necessarily the particular step in the process I'm on. You have to keep the end goal in mind. Your friends/family probably arent aware of what it takes to get where you're headed so to them it looks like you've fallen off the wagon or something... that's the work half done. Don't let their criticism based on lack of understanding get to you. Learn to see it as a compliment.


i understand I have to be happy, that is one thing ive truly come to understand and I am in the works for makin myself happy. Thanks for the kick in the ass twilo.
Any time, bro. It took me a while to learn to not let people's opinions get to me and even not some still get through, but with time and practice you'll make it happen. Think of Narcissus as a prime example: he ballooned like crazy when bulking and didn't stop because of silly comments.

[Anthony]

Anthony - Thanks man, but if you read this, I would really like to know, if I were to eat at maintence, since im relatively untrained and fat, would all I really do it maintain what I have now? I would find it hard to believe that would be possible for someone in my situation, but I dunno.

Maintain your strength or maintain your physique?

Neither will happen.

If you form some good eating habits and train your ass off, you'll get stronger and leaner. You're a young male with tons of testosterone pumping through your body ... you're in a prime position to take advantage of this. But ......

Consistency is everything. This does not mean perfection!! The perfect plan means **** if you don't follow it!! Find something that you can follow and make it a habit, then build on that habit. Small steps in the right direction, not a complete overhaul overnight.

You're still stuck in the very common mind frame of "everything has to be perfect or I'm not going to bother." You have to drop that thinking NOW. When you screw up, shrug it off and get back on track for the next meal. Don't write off the whole day or whole week and then "start over" when it's convenient.

You can do this.

[mickyjune26]

There's been some greate progress here, and I'll be looking forward to seeing more developments in this journal. Keep it up man, we all have off days, but those who stick with it will be the winners.

[Coke]

...Find something that you can follow and make it a habit, then build on that habit. Small steps in the right direction, not a complete overhaul overnight...

That's great advice, take heed to it bro...you were doing ok imo, just stay on autopilot and be relentless!!

[Con]

Stump - You and me both man, you could say Im runnin on fumes now, and some solid progress could eb my gas.

King - Yea, I think I can really so that, MOST people dont understand what im going through, and chances are they never will.

TM - Well nah, I was cutting, then screwed up horribily. The rebound effect if thats what you wanna call it. Ate everything, damn near made myself sick, and gained a huge amount of weight back. Clothes fit horribly, i was borderlines depressed etc. But I am over it now, time to get back on track. Thanks again.

Anthony - It amazing cuz its like you've been living inside my head. I start off each day saying everything will be perfect today. Then when I give it I say, "One more day wont hurt" and say Ill start fresh tommorow. But I really understand that you are correct. I am gonna start makin the best of my time in the gym. Also I was wondering, I work the major muscles with the 3 full body work outs a week, but should I try and work in some stuff for my hamstrings? I was thinkin of Good mornings and RDL's.

Micky - Thanks, I appreciate the support, especially in a time when i can seem like a whiney ass teenager.

Coke - Yea, Will do man, its time to start on the right path.

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Well I appreciate the support guys. It really amazes me how I can come to a group of people online and get my head on straight as opposed to talkin to family. Life is strange.

Anyway todays habit will be eating protein at each meal(something that was easy before but with poor eating habits has been not to easy). I will keep that habit for a couple days. Not sure what next habit will be, but probably veggies. Im assuming my maintenace is about 2800-3000 cals. I will find out in the next two weeks.

[Anthony]

Also I was wondering, I work the major muscles with the 3 full body work outs a week, but should I try and work in some stuff for my hamstrings? I was thinkin of Good mornings and RDL's.

Both great movements. Also keep in mind that hamstrings still get worked during full squats, deadlifts, and lunges, but yeah, certainly wouldn't hurt to have GMs or RDLs in there.

[Con]

November 23, 2006

Happy thnaksgiving everyone!

Workout:

BB Bench:

w/u
145 x 5
145 x 6
145 x 6
145 x 6
145 x 7 :D

Db Lunge:
45 x 8
45 x 8
45 x 8

Seated Row:
100 x 6
100 x 6
100 x 6
100 x 6

I started thrusters but I have a dull pain when I squated down. I dont know if I was tryn to be too explosive for what, but I decided not to aggrevate it. Ill try and get them in tommorow.

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Anthony - It interestin that you said that lunges work the hamstrings-today I tryed to extend my lunge further than usual and can already feel it in my hams. Good stuff. Only thing thats on my mind now has to do with good eatin habits. I know you recommend meat veggies and nuts at every meal, and im workin on that, but should that apply to pre/post workout as well?

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Well its day 2 and I feel pretty good. I will be going to this community college as a part of my school program so it about a month(right after christmas) I will have some extra time on my hands. I hope to work some gpp/crossfit type stuff into my routine. Ill see what I can do. Any suggestions are welcome.

Anyway, have a good holiday everyone.

[Anthony]

Eventually you can tweak your pre/post workout meals if you want, but for now I'd focus on the main habits. I personally haven't done anything fancy for pre/post workout.

[Con]

Ok thanks for all the help, I will try and stick to those good habits but it being thanksgiving and all, i might be a bit over maintenance today :D

[DumbellDude]

Nice bench.
Nick, when you eat, go to the gym, or whatever you do in your life, you're doing this for yourself. Not for your friends, family, girlfriend. You know what you're doing and you're doing that for a purpose, other people will make coments and you dont have to take them seriously.
I'd add to what Anthony said, most of us have ordinary lives with ordinary jobs and lifting revolves around them, not the other way around. Perfect eating and workouts are less frequent. That's why we have to try harder and be more consistent. We'll all have drawbacks, plateaus, injuries. Just have to accept them and go on. In order to win, you have to lose first.
Now go ahead and rip that turkey buddy. Happy thanksgiving.

[TwiloMike]

I read somewhere that in a short lunge quads do most of the work, while in a long lunge glutes get involved more. In either case, strong workout bro. 45DB lunges are no joke.

[Con]

Dumbell -You are a wise man. Consistency will be the key here. Thanks man, and have a good holiday

TM - Thanks, I have a big enough ass and quads compared to my upper bodyt as it is, but I guess I gotta do em still :D

Thanks for the support guys. Mom just called me to eat, mac and cheese!!! MMMMMMMM

[Con]

Well, things are honestly ok with me. ive changed my plan around and it will be as follows:

Diet:
-Some type of fat at every meal(preferably natty PB or nuts)
-Veggies at every meal(mostly brocolli and green beans)
-Protein at every meal(generally some type of meal/dairy product or protein powder(for convenience))
-3000 cals/day(estimated maintenance)
-Lots more water

Training:
D1: Full body workout + 4 minutes Tabata HIIT(probably thrusters, pushups or squats)
D2: Crossfit Workout
D3: Rest
D4: Full body workout + 4 minutes Tabata HIIT
D5: Crossfit Workout
D6: Rest
D7: Rest

General direction/Goals:

-As far as Physique is concerned, by my graduation in June, Id like to atleast be able to look at myself in the mirror and be somewhat proud, but generally my physique will have to wait.
-Establish good habits
-Increase lifts: Squat-275 x 1
Deadlift-315 x 1
Bench-205 x 1
-Improve cardiovascular endurance/capacity

Things that need immediate attention:
-Get sleepin habits back in order
-Stop being obsessed with halo(except on weekends :D)
-Stop making excuses and comparing myself to others

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Well my first day will be on saturday(i might did something today but I have to do a project). In about a month and a half I will be going to a community college and I have all classes on one day(i scheduled it like that) so i will have a good amount of time to focus on training.

Any suggestions/comments/input is welcome.

[Anthony]

Follow that plan and you'll be guaranteed results. :D

[ddegroff]

Nice work buddy!

Good plan, follow it now! :thumbup:

[Con]

Anthony - I sure hope so.

ddeg - Yea, my first goal is a week without any screwups. It always seems that startin out is the hardest part.

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Well today was the first day of the diet part of my new plan. I had protein, fat and veggies at every meal(i counted hot peppers, sweet peppers and onions as veggies). Im pretty satisfied with about a 1000 cals to spare. I might have a light snack before i go to bed - looks like day one was a big success(in my eyes).

[mickyjune26]

You use fitday to track meals?
What is crossfit mean? thanks.

[Con]

Yea, today was a little rough estimation, but no big deal.

Crossfit is a program that incorporated principles from Weightlifting, gymnastics, olympic lifting, etc. Its like an all purpose program that should help improve performance and utilize pathways system. Crossfit (www.crossfit.com)

[ddegroff]

Nice work, day two is easier.

[DumbellDude]

Sounds like a good plan man and congrats on day 1!!!
What's the breakdown for "Full body workout"?

[Con]

Dumbell -
There will be three full body workouts:

Bench
DB lunge
Seated Row
(maybe DB incline)

Squat
T bar row or Bent over Row
Dips

Dead
Chins
Push press(the one with the dip)

Ill alternate them, so i should be hittin each body part twice a week still. I will be startin with deads since I have been lazy wanna see how they are.

DDeg - Yea, I was happy that day 1 was relatively easy. Mentally I feel great about today.

[ddegroff]

Hey buddy looks good.

And really your hitting each part 2 times, plus a third day of indirect work. Looks good man!

No need to do flat and incline. You can do one or other then switch it every couple of weeks.

[Con]

ddeg - Thanks for the input. I just stick with flat bench since I have a specific goal for it.

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Day two was good. Only bad habit I see is coffee. I can have basically unlimited cups when i am at work; althought it keeps me full(little bit of milk and splenda) i dont know about any drawbacks to it. Besides that, day was great for me, only felt slight hunger pains during end of school. I didnt give into temptation and kept to plan, felt good about that. I edned at approximately 2400 cals today, but im still slackin on water.

Tommorw is deads and HIIT. Should be good.

[Con]

December 2, 2006

PLEASE READ THIS IF YOU DECIDE TO READ NOTHING ELSE!: Well today in the gym, after doing some deadlifts and chins, I proceeded to do push presses and Tabata thrusters. When I dipped or squated down, there was a tightness/pain in the middle of my back. I had to stop doing Tabata thrusters the last time i tryed them because of this pain and this was the firts time I had the pain doing push presses. I also get something wierd, when i lay on my back: I lay down and my whole back tenses up, I need to relax and let my back flatten out and the pain dissipates. I even noticed a small pain when doing squats the other day. What all this is leading up to, is the request for advise. My mom(shes is a LPN) said it is probably just a muscle spasm, but I never had them before and even get wierd things on days I dont work out. Any help is GREATLY appreiciated.


Workout:

Deadlifts:
135 x 5
185 x 3
185 x 3
225 x many sets with different reps

Chins:
5 sets of 1

DB Push Press:
40 x 5
40 x 5
40 x 5
35 x 5
35 x 5

Tabata Thrusters:
Score: 7

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Well as i said earlier, I had some wierd pains recently and during this workout. I didnt like it, but I am happy that I got through it. My deadlifts and chins felt horrible. I was doing DO grip up until 225. I was also focusing on form. Trying to lean back, use leg drive, and let shoulders initiate the pull. Its hard to keep an arch tho, not sure if I am doing these right or wrong. I really need to improve grip, so i will be repping 205 with DO grip and a few sets of 225-245 with mixed grip.

[KevinStarke]

Are sure your keeping your core tight and back not rounded during your exercises? That could be one problem leading to back pain.

[Con]

Well I was working on form today. I wasnt focusing on core so much as I was trying to keep an arch when I came up. It seems like no matter what, when I come up, my back starts to round a tad bit forward. Maybe I rushed my numbers too much and after not doing them for a whilem it is really starting to show?

Btw thanks for the fast reply, Im tryin to pinpoint this becuase its going to interfere with a lot, I can already tell.

[Con]

December 3, 2006

Workout:

Fran:
95 pound thrusters
pull ups
Reps of 21-15-9 for reps

Substitutions:
35 pound dumbells
pushups

Didnt time it, but I will get a stop watch soon.

I was going to do negative on the pullups, but i couldy barely even jump up pull the rest of the way. The trhusters hurt my back a bit at first, but by the end, it was all a matter of will.

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Well work was ok today. Some jackass obnoxious kid is gettin on my nerves touchin and talkin rude to my family. Hes gettin on my bad side real quick, and I thikn it going to be time to have a talk soon.

Tuesday is squats, dips, and tbar rows. I also prolly do tabata pushups. If I can get a score of 5, Ill be happy. Then Wednesaday will be like tabata jump squats(stealin anthonys workouts :D).

PEace out guys.

[Con]

December 4, 2006

Well it freezing today, so we stayed inside and I decided to mess around with bench(especially since I wont be doing it this week).

Workout:

BB Bench:
135 x 3
155 x 1
165 x 1
175 x 1(Seems to be my PR)
165 x 1------------this was a few minutes later just to d0 it

[TwiloMike]

Good deal throwing in the bench.

[Coke]

Nice back-to-back training with the crossfit and home benching.

Come on with it all winter Nick, then by graduation time you'll be ruling at school - ;)

[Con]

December 6, 2006

Well today was fun. I finally got my IPOD. I gotta learn to use it, then its gonna killer workouts(music motivates me so much!).

Also last nast I had cake. And this morening I had starbursts. UH OH! Ama turn into a fat ass over a few cals :D. Felt good to re truly rational for once.

Workout:

Dips:
BW x 5
BW x 4
BW x 4
BW x 4

Squats:
135 x 6
185 x 4
185 x 3
205 x 3
205 x 3
205 x 3--------felt a little bit of pain, but it mighta been form breaking down

BO BB rows:
95 x 5
95 x 5
95 x 5
115 x 3----not the best range of motion
115 x 3----a lot better

4 minutes Tabata Pushups:
Score: 5

I was doin good in the begging, but then it wasnt a sprint toward the end. Still happy I managed 5.

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TM - Thanks man, it felt pretty good to kinda show off strength a little.

Coke - Yea maybe. But i learned my lesson, no more rubbin my stomache and kissin my biceps(exageration but still). Just good honest gains for self improvement.

I asked a guy who was doin squats next to me if he needed help unloading plates. He responded with "sure" and then said, "hey you have some great form; nice depth". He even asked if i played football and when I said no, he looked pretty surprised. He said im doing great for 17 and he couldnt do 25 on each side at his age. Made me feel good, that someone recognizes my efforts.

Everything is gettin back on track. I even know which college id like to go to and what I want to study. Happy is just the right word for me.

[ddegroff]

Nice work Con! Looks like your back on track, keep it up.

It sounds like your erector spinea is sore (just a guess). Kevins right, if your back is rounding you need to work on form. Lighten the weight. Now of course this is a late advise.

hows is it feeling currently?

[Con]

Today felt great in comparison to the other days. Only a slight tweak on the last set of squats, and that more than likely becuase I forgot about form.

Ill have to give a real update when I do next week on tuesday.

And ofcourse im workin on form. Deads could be a lot better. I thought my back was my strongest muscle, but it was bad form/stubornness that help me get better numbers I dont deserve.

[ddegroff]

Have you read the deadlift article? If not read that it will really help you out.

[Con]

Will do.

btw I might jump on msn later, not to complain to you, but just to chat. Thanks man

[ddegroff]

No prob, just glad your back at it and enjoying it.

[DumbellDude]

Good stuff Nick. Congratulations on the bench PR. Maybe incorporate some core exercises for the back. I'm doing some kind of back movements (pullthroughs, hypers) with every workout now + abs and it helped a lot.

[Con]

ddeg - Yea sure am man, and it feels a lot more doable this time around.

Dumbell - Ill have to consider that after I do my next dead session.

I will browse through Anthony's journal and steal a workout(something with jumping) for today.

Theres only one thing bugging me about my whole new plan;fruit. Although it is a good alternative to most other carbs(sugar, candy, soda), its still sugar. I read its not too good for teeth/I been gettin a bit tired of it. I really only eat it to help with calories and it does solve my sweet tooth. I however believe I am eatin too much. Would oats be a good alternative? any other suggestions?

[Anthony]

Try the one I did last night ... ouch!

[Con]

December 6, 2006

Thanks for the workout anthony, if you werent so helpful I just might hate you :D

Workout:

1 minute sandbag jumps(aka box jumps)(16 inches?) - Somewhere around 25 reps
1 minute Turkish Get ups(35~ pounds) - 3 reps
1 minute Mountain climbers - no idea. Guessing around 30 reps
1 minute rest
1 minute sandbag jumps(16 inches?) - 20~ reps
1 minute Turkish Get ups(35~ pounds) - 2.5 reps Forgot to go back down/out of time.
1 minute Mountain climbers - 30~ reps
1 minute rest
1 minute sandbag jumps(16 inches?) - 20~ reps
1 minute Turkish Get ups(35~ pounds) - 3 reps
1 minute Mountain climbers -30~ reps

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Nice workout. My legs definately felt it on them damn jumps. I had no box, so I had to improvise. There was some bags full of heavy dirt/material. I jumped right the hell on them, hope I didnt break em tho. Ill put a towel over em next time. Turkish get ups were way more difficult than Id thought. I have so much more respect for Chub now. Guys doin 80 pounds if im not mistaken :O.

Fun workout, time for a shower!

[Anthony]

Whooooooo! Nice work Nick!!

[Coke]

Whooooooo! Nice work Nick!!

I agree...damn, session was ace dude.

[ddegroff]

Thats some good work there Con!

How much fruit are you eating?

Oats would work too but if it's a couple apples it wont hurt. It's fruit juice you want to stay away from.

[Con]

Anthony - Thanks. It sure was different but it was a good feeling when I was done.

Coke - That sure means a lot coke! Thanks

ddeg - Well In eating at ~3000 cals a day for the last week, Ive never went above 200 carbs so no more than 4 a day; Sometimes 2 or 3, etc. I just find it hard to get cals up without a little help from carbs.

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Well today is my 1 week anniverssary :D. 4 day training split and good eating habits for an entire week. Feels damn good. Thanks for the support guys.

[ddegroff]

Thats not that much fruit. Your over thinking the sugar in fruit.

Fruit is fine because you get the fiber along with it, fruit juice is not fine.

Congrats, now on to week two!

[DumbellDude]

Awesome. Congratulations on completing week 1, that was the most difficult part. Now the fun begins man!

[Con]

December 9, 2006

Workout:

BB Bench:
95 x 5
145 x 3
165 x 1
175 x 1
185 x 1--------A bit wobbly and unblanced going up, but still a PR
195 x FAIL

Seated Row:
100 x 8
100 x 8
100 x 8
100 x 8

DB Lunge:
45 x 8
45 x 8
45 x 8

4 minutes Tabata Squats:
Score: 12

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ddeg - Thanks ddeg, week two should be good :D

Dumbell - Yea, ive seen it proven so many times. Things are the hardest in the beggining-probably why things often dont get done.

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Well I got my ipod up and running. Had it on in the gym, and I think it helped. Just need to get some faster tempoed songs(Im am R&B addict :D). I also weighed myself this morning(after a week of of rougly 3000 cals) and im down to 197 on old scale and 201.5 on new scale. Ill pick one eventually but I was interested in the difference between scales.

[ddegroff]

Settin' PR's already, Nice work con!

I personally like live heavy metal to workout too. But that may be a little heavy for you tastes.

[KingWilder]

wow...nice workout man

I can never listen to music while I'm lifting...I usually zone out and end up not even hearing the music

[TwiloMike]

Nice bench PR! You probably could have put up 190. Those 2.5 lb plates look kinda pink but they're very useful.

[Con]

December 10, 2006

4 hours of sleep last night(my own fault). I gotta get rid of that bad habit.

Workout:

3 rounds of the following:

20 jumps( dip down and birng knees as high as I can)
30 pushups
40 sit ups
50 squats

3 minute break between rounds

Time: I hit my ipod while workin on last set so it didnt time until end. I however would guessitame my total time to be around 22-23 minutes.

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ddeg - To each his own. I did get a nice boost however when Dangerous came on my ipod. Its a cool song with like a rock/metal(no idea what to call it) tempo/beat to it.

king - Im always aware of my surroundings(or i try to be) so the music takes me away from that and into a good liftin nature so to speak.

TM - Maybe. Ill try next time. I will also take longer breaks in between sets. I hate waitin, so sometimes my attempts can suffer.

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

Well everything is cool for me today. Good day at work. Decent workout(jesus my chest hurts). Gotta get HW done and just relax.

Btw I am terrified to get up. Yesterday after doing lunges and tabata squats and sittin down for a while(just like now), I got up and my legs got a sharp pain and tightness. I can only imgaine what it will be like now.

Ttyl guys.

[Con]

Wow. Thats all that comes to my mind.

After I came in from working out I noticed my wallet was missing(had my permit, money, ATM card, ID for community college and some other crap). I thought it might be in pants. After lookin for a while I really get nervous. I call job and they said they couldnt find it. I look outside once; cant ifn it. I go out again, and a car pulls up. I thought it was my sisters friends but I then realized it wasnt. A young girl and her mother(I bleieve) hand me back my wallet. I couldnt believe my eyes. There are some truly honest people in the world and I really respect that.

[Coke]

Those peeps are awesome for returning your wallet - you've got good karma bro, lol...the 3 rounds were nice.

[Con]

December 12, 2006

Well today was a good day. I felt a lot more comfortable with myself for some reason.

Workout:

Deadlifts-Double Overhand Grip:
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1

That should be somewhat close to how many I did. I was focusing on raising hips and shoulder at same time. Also Tryin to work on grip.

Chins:
5 or 6 Singles

DB Push Press:
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

4 Minutes tabata thrusters-25 pound DBs:
Score: 10(PR :D)

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

Coke - Yeah, I honestly was in awe. That could been 150 easy dollars for them plus a lot of BS for me. Im very grateful.

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

Well The thrusters were the highlight of my workout. The last 3 reps of my last round were slow but Good reps nonetheless. Sadly I wasnt makin that big smikely face when I was done. At first I was storming through the reps(think the push press was a nice warm up) but after I was done, my legs felt like jello, and I walked hunched over to the locker room. There I layed down and some guy gave me a funny look.

I also only felt a slight tweak in my back on the last few reps on pushpresses and none during the thrusters.


Good day!

[ddegroff]

That is some serious karma.

Strong deadlifting!

Week two is almost over, keep it bro!

[Coke]

Really went crazy on them deads Nick, don't recall seeing you so ridiculous, lol.

[Anthony]

Solid consistent work. I like it. You're doing awesome man, keep it up!!

[ericg]

Damn I didnt know you were following some of the CF WODs, cool. Good luck with everything.

When you score the tabata workout you are stating the lowest score in all 8 intervals right? Just want to make sure I am following you. Be interesting to see how many reps you did in all 8 rounds.

[Con]

ddeg - Deadlifts were nice and easy but with far greater form than ever before. Was pleased with myself.

Coke - Lol. I might have done more, I wasnt counting how many I did, just focusing on form and keeping eveyrthing tight.

Anthony - Thanks man. Everythign seems to be gettin back on track, except sleepin habits. Only time I talk on the phone is at 10 at night :D

eric - Yeah, I Take lowest score. Since I am now the most physcially fit, I set a number to go all out on. Ive been trying for 10, and after warmin up with push presses, 25 dumbells felt like cake but did start wearing me down. My intervals are basically 15 sec sprint, 15 second rest for 4 minutes. Thanks for encouragement, it takes some forcing to try some of them WODs.

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


Well right now I am in school, works done so I got a free period with Ipod. I just finished playin football and realized how much Id like to increase my speed and agilty. Crossfit for the win!

Later I will do one of the ladys as my workout, then Im going to give blood. Free food(buffet) so that means im not gonna track, but most of my cals will be protein. MMMMMM seafood salad.

[ericg]

This link (http://www.coreperformance.com/workout.php?p=1&s=2&id=2) has some drills in it also check this site (http://www.hatchdome.com/home.htm) (go to OLY Lifts, then click on the warmup) good stuff!

Enjoy.

[Con]

December 13, 2006

Good day, I am feelin better everday(cept in the mornings :D)

Workout:

Angie:
100 pullups
100 pushups
100 situps
100 squats

Substitutions: Jumps instead of pullups

100 jumps(Couldnt keep track of how many, but tried for sets of 10)
100 pushups(20, 11, 9, 5, 5, 10, 10, 10, 8, 6, 6)
100 situps(60, 20, 20)
Squats(50, 30, 20)

Time: Well I hit my Ipod and it said 22 second when I was done, kinda doubt that. I left house at 3:10 and started pretty fast. Got back inside house(panting and barely walkin right) at 3:55. So about 45 minutes

Well this was very hard. Jumps and pushups were killer. The 50 squats as ok, might been able to go further.

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

Eric - Thanks man. I looked into them before I started today and tried some of them. Ill have to check it out in more detail later.

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

GREAT DAY! I am not so paranoid about college. Workouts have been good and ive been feeling good. There is only one thing that can stop me: VEGETABLES! I have been eatin brocolli at almost every meal and I ate up like 4 bags of the stuff(ooops :D). Goona have to sub them for green beans soon.

In a little bit, I will be giving blood and then starts the buffet. My protein is porlly gonna be like 400 :D

[ericg]

Nice workout bro. That is a tough one! Ever think of trying jumping pullups or self assisted (using a box on your feet) instead of the jumps? I know when i had a hard time doing numerous pullups (actually i am back to having hard time since my darn layoff) this helped me with the conditioning.

[Con]

I was thinkin about that, but after a while, it becomes all jumping, not really pullin myself up at all. Not to mention, the jumps were hard enough, if I had to add to them, that would be torture!(guess thats why I am doin this). When I can get like 5 pullups unassisted, then Ill add in some jump pullups.

Thanks again for support.

[Stumprrp]

nice work con!

[ddegroff]

Nice work bro!

The pullups are brutal once ya can do them.

Keep it bro!

[Con]

Stump - Thanks, man. All I could think about when I was doin the squats was how you beasted on the 225 challenge.

ddeg - Yea, But i wont mind, ill be happy once I can do them again.

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

OMG!!!! Im goin to turn into a fatass again cuz I didnt track 100 last night! :burger: I had some chinese food, with a little ice cream, 2 fortune cookies, and some fried noodles.

Now that would be me like a couple months ago. I just was like ohwell, one day wont hurt. Im right back on track today so who cares.

TTYL guys.

PS: Damn that workout yesterday, my stomache is achey. Its been so long since I got that feeling.

[Anthony]

Good workout and good attitude. You're definitely moving in the right direction!

[ddegroff]

That's the right idea bro keep it up!

[Con]

Anthony - Thanks, appreciate the kind words.

ddeg - Im trying!

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

Well Last night wasnt bad. I overate a little but I realize in the big scheme of things that it wont matter since Ive been on point for the most part.

Today however doesnt seem too good. I notice when I eat fruit I get a little gassy and uncomfortable feelings in my stomache. It feels like my stomache is compressing and I get wierd pains.

Any ideas?

[Stumprrp]

hmm, could just be a little stomach bug, get them farts out :D

[Con]

December 16, 2006

Workout:

Dips:
BW x 4
BW x 4
BW x 4
BW x 4

Squats:
135 x 3
185 x 1
225 x 1
235 x 1(Matched old PR)
245 x 1(PR)

Tbar rows:
2pp x 6
2pp x 6
2pp x 6
2pp x 6

4 Minutes Tabata Thrusters-25 pound dumbells:
Score: 7 :(

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

Stump - Dunno what it is, but its pretty gay and uncomfortable.

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

Well it was a nice workout. Felt good about my PR but the thrusters felt hard from the start. Even had a little pressure in my back. I think the push presses really helped me warm up for thrusters so I think I will save them for deads day and do Squats on other days.

TTYL guys.

[KingWilder]

Squats lookin' good man

[Coke]

Taking it to the next level bro...matched previous pr on the squats and then went on to surpass it - :thumbup:

[TwiloMike]

Work it out on those squats, man! Big thumbs up to you, bro! Great job!

[ericg]

Nice workout. Tabata thrusters are killer, nice work.

[ddegroff]

Nice PR's Con!

Keep on movin foreword!

[sharkall2003]

Good job. Keep up the good work.

[Natetaco]

245 on squats man, you will have me before to long

[Con]

Wow, you guys have some impeccable timing. Ill get into that more later.

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

king - thanks, it seems to be my biggest improvement. If only my upper body wasnt so small.

Coke - Definately felt good to hit that, so I am happy.

TM - Yea, it amazing how much more effort you put into somethinf if you truly enjoy it.

Eric - Definately a love hate relationship. The funny looks I get tho are freaking priceless.

ddeg - Felt awesome, might had more in me, but I honestly got shy, and didnt want to ask for another spot. Next time tho.

sharkall - Appreciate the words and welcome to my journal :D.

Nate - Maybe, but then again, I got about 30 pounds on you.

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

Well Ill tell u guys, it amazing how things happen. Here I was about to do something pretty stupid just to keep myself content and then I get all this support. I <heart> you guys :redface:. You make me wanna get in the gym and try and be a complete animal. And trust me, tommorow I will be :D. Thanks again guys.

[Stumprrp]

Big Squats From Con!

[Con]

December 20, 2006

Workout:

Deadlifts:
DO grip:
185 x 1
185 x 1
185 x 1
185 x 1
205 x 1
205 x 1
205 x 1
205 x 1
205 x 1

Chins:
5 singles.
Almost had 2 on first set(pretty happy bout that).

DB Push Press:
40's x 5
40's x 5
40's x 5
40's x 5
40's x 5

4 minutes tabata Thrusters-25 pounds:
Really wanted to see how much doin push presses helped with wanring me up for this motion. and here is the score.....
Score: 10 :)

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

Stump - Thanks man. hopefully I can be close to you one day...one day.....

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

Well today overall was a good day. School was fun, got done all finals and tommorow is a good off day. We gonna play football and have a party. I will try and sneak in some bench, leg presses and dumbell lunges before party so I dont feel so bad about eating some food.

Today my eating wasnt on point. But honestly I think it was a good test. Usually when I deviate from my plan, I get all depressed and gorge on food. Today I didnt sweat it. I just gotta listen to my body and be reasonable with what I eat. After the gym, I hit up wawa(STUMP, TELL ME YOU KNOW WHAT THIS IS!!!!!) and got some chocolate milk and a roast beef sandwhich on a wheat role. Pretty healthy and im stuffed. Dont wanna even think about food anymore tonight. Tommorow will not be tracking either, but ill see how reasonable I can be.

Good stuff. Feel good. Time for shower and a bunch of water(damn thrusters starting to make me cramp up).

[KingWilder]

haha looks good, how you liking those thursters?

[Con]

They are killer. I can barely walk. On the good side(depending on how you look at it) I only slowed down because my shoulders were getting fatigued. Not so much my legs and my wind was holding up until the end. Damn those 15 seconds were short.

To put this in perspective, I prolly wouldnt to these things if I wasnt focusing on performance. Just a little something to think about :D

[Natetaco]

push presses for the win! awsome man they are one of my favorites.

[Con]

Yea, they pretty coool. Just wondering, im assuming you use a barbell, do your wrists hurt when yo do these? Mine did and thats why I switched to db's.

[Natetaco]

yeah they didnt feel great or anything after the last sets, i think its something you will just get used to. It used to hurt my wrists when i barbell curled but after awhile it went away. Id say try barbell next time man

[Con]

December 22, 2006

Starting to get more excited about going to the gym.

Workout:

Bench:
95 x 5
145 x 1
165 x 1
185 x 1
190 x Well heres the story. I unraccked the bar, brought it down, and started to bring it up, it was starting to get heavy, but I kept pushing. The guy touched it ever so slightly with his hand and it went up. So I didnt give myself the rep. Maybe next time.

Seated row:
100 x 8
100 x 8
100 x 8
100 x 8
Less than 30 sec rest on each set

Front Squats: Thought id change it up a little.
bar x 8
95 x 6
115 x 6
135 x 6----felt a little tweak in my back. Lowered reps and focused on form
135 x 4
135 x 4

4 minutes tabata Squats:
Score: 15 Yea baby! :D

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

Nate: Well im not sure. The motion should be the same with db's right? And up until a certain weight, the push presses with a bb are fine, but eventually they get killer on the wrists. Ill have to think about it. Thanks for support man.

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

Hehe. Its always fun to not be able to walk out the gym correctly. Im all bow legged and breathing hard. Thats right people!!!! Stare at me!!!! :D Good day in the gym, got work later.
I am going to try and apply to two colleged this weekend, and get my fianancial aid sorted out. Kind of a big weekend for me. Wish me luck guys!

ttyl.

[Stumprrp]

awesome work

[KevinStarke]

Nice workout man, gotta hate crappy spotters. Props on doing the front squats, learning the form is key.

[Con]

December 25, 2006

Merry Christmas everyone!

Workout:

5 pullups
10 pushups
15 squats
As many rounds as you can in 20 minutes.

Substitutions: Jump pullups for pullups. Then after the fourth round, 5 jumps.

Rounds completed: 10

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

Stump - Thank you kind italian!

Kevin - Yea, they felt pretty easy weight wise, but it was awkward on my shoulders. Btw, still cant believe you are nineteen. Between you and stump, I should be trainin hard for the rest of my life :D

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

Hard workout today. Woulda went to the gym, but i think it was closed. Tommorow is gonna be another first in terms of exerizes. Should be fun and im expecting a lot of funny looks :D

[KevinStarke]

Haha if I didnt start lifting young odds are I would be pretty fat right now. How old are you? Workout looks good.

[Con]

Thanks, they definately are harder than traditional weight lifting. Im 17 right now; prolly just gonna focus on lifting heavy crap, some HIIT and GPP and eating right and then see where i land in a year.

[KevinStarke]

Your on track much better then I was man I didnt start training smart until pretty recently.

[Coke]

Closed this year out in style Nick, look forward to seeing you own when it gets warmer and all - :D

[Con]

December 26, 2006

Buckle your seatbelts, cons about to bitch and moan! MOOD SWING!

Workout:

Squats:
bar x 5
135 x 3
185 x 3
185 x 1
185 x 1
225 x 1
225 x 1
225 x 1
225 x 1
Had a small pain in my left lovehandle the entire ****ing time


Dips:
BW x 4
BW x 4
BW x 4
BW x 3 :mad:

Tbar Rows:
1p x 6
2p x 5
3p x 3---crap form
2p x 5
2p x 5
2p x 5

4 minutes tabata thrusters-25 pound dumbells:
Score: a weak ass 10

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

Kevin - Thanks, but I honestly dont feel smart. Fell like a dumbass who cant control himself.

Coke - If you call style grunting and panting like id just ran half way across the world. Appreciate the support as always coke.

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

Uggg, feel like crap today. Sleep has been completely **** the last 2 days. Havent been stickin to my plan. The only thing that has been keeping me going is the feelin I get in the gym. That certainly wasnt there today. Felt weak and lethargic. Now that im home, my arms are shaking-I had trouble pickin up a bottle without my arm trembling. Thrusters also felt like crap, very slow and weak. In all honestly, Im startin to second guess myself. I feel like im almost tryin to fool myself. Yea id like to improve strength and endurance and overall physical fitness, but if im forcing myself to do it, can it really work in the long run? Seems to be no real motivation behind it. I think ive been just hiding behind the fact that performce leads to better form than people who just train for form. SO CONFUSED..............and tired.

Good night guys.

[KevinStarke]

Hmm odd place to have a pain, make sure you loosen up before doing heavy squatting I like to do some hip loosening things before I squat.

[Con]

December 29, 2006

Didnt feel up to the other workouts I had planned so I did this one. Bit of a change of pace.

Workout:

Squats:
w/u
225 x 3
225 x 3
225 x 3

Bench:
w/u
155 x 5
155 x 5
155 x 5

DB Push press:
45 x 5
45 x 5
45 x 5------4th and 5th rep were basically failures.

Hammer Curls:
25 x 8
30 x 5
30 x 5

Dips:
BW x 4----felt amazingly easy, shoulda went for more.
BW x 5
BW x 4

DB lunges:
50 x 5
50 x 6
50 x 7

Weighted crunches:
25 x 8
25 x 8

Shrugs:
w/u
2pps+25 x 8
2pps+25 x 8

Seated Row:
110 x 8
120 x 5
120 x 5
120 x 5

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

kev - Stubborn ass me shoulda listened to you. Will definately next time tho. Hate that dull pain, its very annoying.

[Coke]

Did what you had to do, can't get any better than that imo - ;)

[Con]

January 3, 2007

Happy new year to everyone!

Yesterdays Workout:

Squats:
225 x 3
225 x 3
225 x 3

Bench:
155 x 5
155 x 5
155 x 5

DB Push Press:
45 x 5
45 x 5
45 x 5

Hammer curls:
30 x 5
30 x 5
30 x 5

Dips:
BW x 5
BW x 5
BW x 4

DB RDLS:
50 x 5
60 x 5
65 x 5

Shrugs:
3pps x 8
3pps x 8

Seated row:
110 x 5
110 x 5
110 x 5
--------------------------------------------------------------------------
Coke - Thanks as always coke.

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

Well Im doin something later. Its goin back to normal. Prolly gonna follow BGB with some GPP and maybe some HIIT. Just gotta be consistent!!!!!!!

[ddegroff]

With all this moaning I see some strong work in here. 225x3x3 is damn good seeing how two months ago 225x1 was your PR.

Just keep working at it, keep moving forward!

[Natetaco]

nice lifting dude, keep upping the weights on the squats man you got it.

[Con]

Todays Workout:

Deadlifts:
Double overhand grip:
135 x 2
185 x 2
205 x 1
215 x 1
225 x 1
225 x 1
Mixed grip:
225 x 1
225 x 1
225 x 1

Bent over Rows:
105 x 5
105 x 5
105 x 5

DB Incline:
45 x 8
50 x 8
50 x 8
50 x8

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

ddeg - This place is usually a good place to vent-mostly becuase only a few people take notice. Also I wasnt doing that much moaning :D. I think my squats is improving cuz that where I hold most of my weight, and jesus its a pain to get pants sometimes :mad:

Nate - Thanks, im tryin and I think I got somethign that I can with.

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

Sleep has still been utterly ****. I keep gettin on the phone late :rolleyes:. Anyway I will most likely go back to BGB. Im thinkin tommorow will be some type of GPP. Then Sunday will be weight. Monday and tuesday rest days, and then start on BGB on wednesday. 3000 cals a day, maybe a bit less, bas to the basics. Got plenty of natty PB and almonds :D.

Also as a side note, I ate a good amount today, nothin ridiculous, maybe slightly over 3000, some junk in there, but I didnt have the mentaltilty to write today off and say im starting tommorow. I came home and has pb, brocolli and chicken, instead of cookies and a protein shake. Feel good about that, atleast Im not COMEPLETELY hopeless.

Thanks for support guys.

[Natetaco]

nice singles with 225 man, lets see some singles at 250, i know you got it in you

[TwiloMike]

Nice work there, man. Good effort.

[Coke]

Sweet way to get moving this new year bro, already got a couple of sessions in the bag...great deads.

[Unreal]

Deads are moving along nicely. So are squats. Keep it up.

[ddegroff]

Strong deads Con!

Sounds like a good plan, BGB will take you far forsure.

[Eszekial]

Keep it strong kid =)

[Con]

Nate - Yea, but I wanted to focus on form. I figure I should be doin this for a while, so a few more weeks of practise wont hurt.

TM - Thanks man.

Coke - Yea, Im startin to see how true the quote "Idleness is the enemy of the soul" can really be. I feel so much better when im busy and what better way than to lift some heavy ****.

Unreal - Thanks. Guess the grass is always greener on the other side tho-I hate my legs when i am buyin pants or something, but love them when Im squattin.

ddeg - Yea, I figure I made some really good progress so far, so id go back. Ill probably switch things up by summer, and take Anthony's advise full throttle when I got more time and and better situated.

Zek - Dman man, talk about never missin a guy so much! Nice to have you back.

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

Well I decided to not try and do any exercises today. I finished a book, and am focussin on eatin habits today.

Take it easy guys.

[Stumprrp]

nice deads con

[Con]

Stump - Thanks stump. Anxious to see what my max is wit proper form.

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

Well I feel pretty good tonight. I identified 2 problems that have been impeding me. 1 would be not planning food out for the day like I did before. Will get on that ASAP. The other problem is the fact that I know I hate when things become routine and thats exactly what ive been forcing myself to do. So from now on, I will be pickin a trainin schedule for each week. If I feel like chnagin it up next week, I will. I dont any downside to this if im bustin my ass with compound movements and my cals/macros arent ******ed.

Also Ive realized that I have to do this for myself, rather than others. True friends wont care about what I look like, but the person who I am. Screw everyone else.

So tommorow could be anything. BGB, crossfit style workout, or a fullbody workout. I really dunno, w/e I feel like realy.

Peace out guys.

[Con]

January 6, 2007

Felt really good today, despite crap sleep.

Workout:

Squats:
135 x 3
185 x 1
225 x 1
245 x 1----Was comfortable enough to go without a spot
255 x 1----Got stuck and was on the verge of needing help. Had a good spot this time. Oh yeah PR
255 x 1----Crap spot this time. Guy didnt go all the way down with me, and when I started tilting forward, he kinda just watched. He then uttered something that made me think he was insane. "C'mon, one more." :scratch:

Hammer Curls:
30 x 8
30 x 8
30 x 8

Leg Press:
3pps x 8
3pps+25 x 8
3pps+25 x 8

High foot placement Leg Press:

3pps x 8
3pps x8
3pps x 8

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

Cant complain. I feel good. Since I realized the workout from the other day was chest and bacl(basically the first day of BGB) I decided to just continue with it for the week. Ill decide whats on the agenda for next week later.

Was also thinkin of practicing cleans tommorow after work. Some active recovery type of thing shouldnt hurt.

I am also set with cals. I really need to find out what my maintenace is. Even tho I believe 3000 to be too high. Ill monitor for the next 2 or 3 weeks. Today I came in at 200 on the dot.

TTYL guys.

[TwiloMike]

Nice squats/presses!

Question for you. Do you feel/see a difference in regular and high placement leg presses?

Oh, and sucky spotters suck.

[Con]

TM - Thanks, i love my squats sessions lately.
About the high footplacement on the leg presses-I can definately feel them in a different part of my leg, whether they are working the hamstrings is beyone me tho. But the "feeling" is definately different. Only thing, was I felt a little pain in my lower back towards the end. I might have to place them a tiny bit low to see how it feels.

And ofcourse, the spotter sucked. I guess he noticed that I was lookin around but I was hopin for the guy I just had. Hes a real pleasant guy and definately knew what he was doing. Oh well, until next time.

[Coke]

Sweet pr on your squats, good numbers working with 255lbs on that movement bro.

[Con]

January 8, 2007

Workout:

Chins:
BW x 2
BW x 2
BW x 2
BW x 2
BW x 1----failed on second one

HS rows:
Weight on each side:
50 x 8
50 x 8
50 x 8

Push Presses:
45 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Side laterals:
15 x 8
15 x 8
15 x 8

My arms and shoulders were done after this, much more than when I did arnold presses if I remember correctly.

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

Coke - Lol nice weight huh? Does that mean I can put you on my back and squat now? Nah prolly not you big bastard!

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

Well things have been smooth. Been stuffed on 3000 cals of protein and fat with minimal carbs. Yesterday I needed an 800~ cal shake to get the last of my cals in. I prolly woulda skipped a meal but I need to see where I stand on maintenance. The minds a funny thing tho, now that I gotta shove down these foods, its not all that fun.

Well today in the gym was fine. I was happy about the chins and over it was fine. I however did find myself bored. I was yearning but a full body workout. So next week might be that and then I decide for the week after.

Well I gotta go eat, its all ready 6, and I need another 1500 cals before before 11. Yay for shakes!

[Stumprrp]

nice workout con

[ddegroff]

Still holding strong, nice work!

[Con]

Stump - Thanks. Its really a goal of mine to post a workout and havr yiou be like "Wow. Wish I could do that" :D. Might take a couple years tho.

ddeg - Thanks ddeg, keepin busy readin helps a lot.

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

Dunno if it was the cottage cheese ear;y in the mornin or what, but stomache feels wierd. Been findin it increasingly hard to choke down these 3000 cals. Least I know how to control eatins. **** loads of protein and fat at every meal!

Ill post up workout later today when I get home.

[Con]

January 9, 2007

Workout:

RDLS:
DO grip:
135 x 5
185 x 3
185 x 3
185 x 3
Mixed grip:
185 x 3

DB Lunges:
45 x 8
45 x 8
45 x 8

Dips:
BW x 5
BW x 5
BW x 5

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

Calories will be easy to attain today. Also stomache feels a lot better.

Today, I didnt have the patience for accessory work not to mention my freakin triceps and shoulders are killin me from yesterday. So after todays workout, I am set of three fullbody workouts with some HIIT or GPP thrown in. I know ive been flip floppin, but I think Ill stick with it.

Also as a side note, I weighed myself in the middle of the day and I was still 200. So im assumin, in the mornin id be a few pounds lighter. So its atleast another week of 3000 cals.

[ddegroff]

Short but sweet, nice workout!

I'm not really even following a routine currently, just workout till you find a routine or a routine finds you.

[Con]

Thanks ddeg!

Support is always great man!

Was just thinkin of tryin to increase strength through sporatic trainin and listenin to my body, for like 2 or 3 months, and then introducing some principles from westside. Just somethin that on my mind.

[Coke]

Super deal dude with the roman deads, lunges and dips.

[ericg]

Nice squat PR above! Chins are definitely a pain in the ass or lats if you will. Good work in here.

[mickyjune26]

solid RDLs. 185 must feel pretty solid to repeat it so many times. great job.

[Con]

Coke - Thanks, coke. I really wanna hit 10 for the dips sometime soon.

Eric - Thanks man. Im just happy, I can do more than one for a couple sets again.

Micky - Thanks. 185 was a decent weight. Was workin grip more than anything. Only thing I dont like about them is, I always have soreness in my lower back the next day. Might be bad form, but I know its annoying.

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

Well Diet today was a little off. I had a sub, and my other meals werent meat, nuts and veggies, but the good thing was I didnt write the day off. Guess im learnin a little.

Ive also been tempted to drop cals, but i resisted. I was gonna do my weekly weigh in tommorow but the scale is acting gay(again) so ama just buy my own. So Ill be at 3000 cals for atleats another week. Tommorow will be squats and some other goodies and maybe some HIIT.

[Natetaco]

RDL's and Push presses! some of my favorite. You will definatly be a beast soon man, how you like bb push press?

[Con]

January 13, 2007

Workout:

Squats:
135 x 3
185 x 1
225 x 1
245 x 1-----Noticed my right foot was pushin more than the left
245 x 1-----A bit better in terms of balance

Dips:
BW x 6---failed on 7th
BW x 5
BW x 4

Super setted with

BEnt over Rows:
95 x 6
95 x 8
95 x 8

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

Nate - Yea they are some good exercizes, just different than what im used to. I havent done the push presses with A BB for a while, but next time I will. Just gotta get my wrists used to them.

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

I like quick workouts. Short and to the point works for me. Next time, I am goin up in weight for BB rows and gonna only go to 235 for squats. Gonna make sure form stays tight and both feet push evenly.

[Coke]

Ace squatting Nick, no matter what - ;)

[Con]

Coke - Thanks, but squat sessions are just not as fun when im not settin a PR.

Also it was wierd. I had more sleep than usual, and had some carbs before my workout but I didnt feel like it made a difference. Fats and protein, and veggies at all my meals again!

Also, I hate the way I look so much, but I was lookin at the pics of when I was cuttin, and I realize how I would ended up looking. I need to ass some LBM to me upper body and midsection. Time for some intense liftin!

If im honest with myself, I will realize that I wont be lookin at a decent body until next summer. Its sad but true. ITs time for the long haul!

[ericg]

Nice squatting bro, set the PR next time for sure.

[ddegroff]

Those squat numbers are flying up, keep up the good work buddy!

[Con]

January 15, 2006

I start community college tommorow. I will be taking 4 classes(3 at the campus and 1 online) for the rest of my senior year.

I also have my driving test coming up. I gotta take the driving school and get lots more practice in during the 3 weeks I have left.

Workout:

BB Bench:
bar x 8
95 x 3
115 x 3
135 x 1
155 x 5
155 x 6
155 x 6

I noticed I was bouncin the bar, so next time, I will make sure to go slow and steady. I think 4 reps should be doable.

DB Incline:
45 x 8
50 x 8

The 50's were a bit wobbly, but next time ill lower count and get some better reps in.

DB Lunges:
50 x 8
50 x 8
50 x 8

Is this a ****in forearm or quad exercize. It was torture to walk these back to the rack. Really cant say these are hittin my quads like they used to, but maybe ill think differently when I wake up tommorow.

Seated row:
100 x 5
110 x 5
110 x 5

4 minutes Tabata Squats:
Reps: 20, 20, 20, 13, 15, 16,16, 12
Score: 12
Im not dissapointed really cuz I gave it everything I had.

Overall, not a bad workout, especially for 3 hours of sleep.

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

eric - Hehe, thats the plan. I always do better tho, when all the curl jockeys are around watchin me :D.

ddeg - Hopefully they'll keep going up. Ive been basically lviin for squats sessions, and if my sleep gets back in order, who knows, they might steady go up :).

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

So a nice workout today, got some stuff to take care of, then gotta go to school tommorow. Ill let you guys know how it went when I post up wednesday's workouts.

Take it easy guys.

[TwiloMike]

Solid pressing, man. Quality over quantity- you're right about that.

[Coke]

Nobody will be able to tell you nothing when you get those driver's license, lol...session is looking sweet.

[ddegroff]

Look into split squats (lunge but w/ a BB on shoulders) in a squat rack. It kills my legs.

I did db lunges yesterday also and have the same feelings about 'em, but I love split squats.

Nice workout bro!

[Con]

TM - Fo sho!

Coke - LOL. Well I do have some plans in mind....:D

ddeg - Cool, Ill try em next week.

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

Well Next week will be BGB. I know, im such an inconsistent bastard. I dont even know what my goals are anymore. I think ama focus on eatin healthy, and gettin workouts in.

Right now, Im at the community college, gotta get some more **** figured out, then my class is at 2. Tommorow is full body, then rest for three days and start BGB fresh.

Btw, why didnt anyone tell me, there were so many good lookin girls at college :D.

[getfit]

Went through a few pages back,since i haven't been here in awhile.Looking good Con, keep up the awesome work :)

[KevinStarke]

Real solid pressing man.

[Con]

January 17, 2007

Worked out with a friend today. I realized Id much rather workout with my ipod. Overall a crap day at the gym.

Workout:

Deadlifts:
DO Grip:
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
185 x 1
225 x 1
Mixed Grip:
225 x 1
245 x 1
245 x 1

I hated these for some reason today. I felt like my form was off, and felt weak in general.

Chins:
BW x 1.75
BW x 1.75
BW x 1.75
BW x 1.75

I could not for the life of me get 2 consecutive chins. This really pissed me off.

DB Push Presses:
50 x 5
50 x 5
50 x 5

I forgot I said I was gonna do these with a BB. Ohwell.

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

Getfit - Lol thanks. Too bad I got super fat again, ohwell, ill deal with it :D

Kevin - Appreciate it kev. Still cant get over the fact ur only 19.

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

Well I felt like crap today. I started courses for community college yesterday and got through a lot of the bs with gettin started today. Dunno if I just had a lot on my mind or what, but I didnt enjoy my session today.

I also have had something on my mind thats been naggin at me lately. How can you tell if your newbie gains are up? Ive been liftin for like a little over a year maybe and I from what I can tell my progress has been limited. Im hopin I still got some newbie gains left in me but I dunno. Just wonderin, just in case anyone would like to answer.

TTYL guys.

[KevinStarke]

Haha i'd have to agree with you on working out with friends, especially ones who dont take it as seriously as you. Congrats on starting up school man good to stay busy.

As far as noob gains after a year if your trainings been good your probably maxin out a bit on noob gains in my opinion. Dont worry though because there will definitelly still be big spurts of gain in your lifts at random times, trust me. Session looks good regardless of you feelin like crap man.

Oh and yes, I still have to have older people buy my beer haha.

[Stumprrp]

nice deadlifts con

[ddegroff]

Yeah i love my ipod shuffle.

Atleast you made it to the gym and worked out!

Your newbie gains are more than likely over. I would worry more about being consitant and eating right than anything else.

[Con]

kev - Yea, prolly am, just gonna have to deal with it, and be a big boy bout all this ****. School, should definately keep me busy, but not as busy as id imagined. At least not yet anyway.

Stump - Yea, them strong deads are ur dman push presses :D Thanks stumpy.

ddeg - Probably, just wish I hadnt listened to other people and had found(also listened to) the stuff on this site.

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

Well tommorow is the start of something new, in terms of total routine. Its still full of compounds, so no worries, Im not turnin into the average gym go-er.

Ill post up workout tommorow night, ttyl guys.

[hulkinout]

Whereabouts in NJ? I grew up in Edison.

[Con]

I grew up in Margate/Ventnor.

I currently live about 20 minutes away from Atlantic City.

Not that i know all the places in NJ but I never heard of Edison. Wheres that close to?

[TwiloMike]

I grew up in Margate/Ventnor.

I currently live about 20 minutes away from Atlantic City.

Not that i know all the places in NJ but I never heard of Edison. Wheres that close to?

Edison is between exits 9 and 10 on the Turnpike. It's just north of North Brunswick, just over the Raritan River.

You're all south Jersey, Con. Edison is central Jersey.

Keep putting in the effort on the routine. Everything will come.

[galileo]

So, when you starting the Xian Pwn hAet Diet 2.0?

[Con]

TM - Thanks TM. I hope to expand my horizons when I go up to north jersey for college/personal reasons.

Galileo - Today is the first day. MY fat is a little high for perfecion, but protein and cals will be at adequate levels, so im not worried. And if this isnt everything i ever dreamed of I want my $9.95 back. You can keep the shippin and handlin :D

[DGabe24]

Woooh, lots of NJ in here. I'm North Jersey myself, Pasaic county...anyone near me?

[Con]

January 20, 2007

Workout:

BB Bench:
w/u
145 x 2
155 x 5
155 x 5
155 x 5

I kept these slow and controlled. The last two of the last set might not have been ideal but it was better than before.

DB Incline: 30 second rests
40 x 12
40 x 12
40 x 4----FAILURE!
30 x 12

Rope pulldowns:
40 x 8
40 x 8

I can usualy get 80 on this, but not after inclines and flat bench.

Seated row:
100 x 8
110 x 8

HS Curls: 30 second rests
20 x 12
20 x 12
20 x 8
20 x 8

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

Gabe - Anyone for gabe?

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

Well the workout was different, first time doin higher reps in a long time, and the complete focus on the entire upperbody was different. Time for a good meal(s) and some rest before work tommorow.

[Coke]

Came from out of left field with this one man, good job - like them half minute rest intervals.

[Con]

January 22, 2007

Workout:

Front Squats:
95 x 8
95 x 5
115 x 3
135 x 5
135 x 5
135 x 5

Besides the bar placement, whats makes these so different from regular squats? For instance, why do these target quads? Is there any big form differences I should know about?

DB Lunges:
50 x 8
50 x 8

Legs Press: 30 seconds rest
2pps x 12
2pps x 12
2pps a 12
2pps x 12

Plate Loaded calve raises: 30 seconds rest
1pps x 12
1pps x 12
1pps x 12
1pps x 12

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

Coke - Thanks coke. I find the higher reps and messin with the rest times sort of brings the fun back into workin out. Something different is always nice.

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

Well nice workout today. My legs were fatigued as hell durin the leg presses, and front squats felt fine(just hope form is good). Next time ill prolly go up ot 140 or 145 and try for a 3x5.

Also, I weighed myself the past three days, 201.4 for the last 2 days. Today I cam in at 200 on the nose. I probably wont weight myself until next friday, just so I dont get obsessed.

PEace out guys.

[galileo]

Workouts are looking good. I'll keep checking on your progress, I'm excited to see how it works out for you.

[DGabe24]

I'm pretty sure the front squat is unique because of the weight displacement. The fact that the weight is directly over the quad causes more of a direct concentration on the muscle as opposed to it resting on the back, which explains the hams/glutes being more involved in a traditional squat. This could be completely off, but it sounded damn good ;)

[ddegroff]

I'm pretty sure the front squat is unique because of the weight displacement. The fact that the weight is directly over the quad causes more of a direct concentration on the muscle as opposed to it resting on the back, which explains the hams/glutes being more involved in a traditional squat. This could be completely off, but it sounded damn good ;)

I would lean towards this also. BUT I don't think it makes that big of a difference.

Strong work bro, keep it up!

[Con]

January 24, 2007

Workout:

Deadlifts: DO grip
135 x 5
185 x 5
185 x 5
185 x 5

Well, I know my numbers arent great, but this is the first time doin these for consecutive reps. I felt form was spot on, and my grip felt strong. Ill try and move up like 5 pounds each week.

Bent over BB rows: DO grip/30 second rests
95 x 12
95 x 8
95 x 8
95 x 6

Never have I felt my biceps get worked by this exercize like this. I will lower weight next time, and keep form tight.

HS Curls:
30 x 6
25 x 8

Dips:
BW x 6
BW x 5

CGBP: 30 second rests
65 x 12
65 x 12
65 x 12
65 x 12

First time doin these, and didnt wanna fail, so I chose a safe weight. I messed with hand width and I found something that suits me.

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

Gal - Thanks, appreciate the interest. Hope my progress is half as good as yours(well I really hope its better, but I wanna be realistsic :D)

Gabe - Sounds good, almost sounded like u knew what ur talkin bout :evillaugh. Thanks for the answer gabe.

ddeg - Cool, thanks for the reply also. I cant wait to see how im doin in a couple weeks.

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

Well today was a good day. I got most of my homework done, and got driving school/driving test sorted out. Thats no longer a stress factor. I worked then worked out. I didnt sweat the details, just gonna follow my plan, and be sane about it.

Workout felt nice too, Just gotta alter weights and fine tune some of the exercizes and ill be set.

Until friday guys, ttyl.

[Stumprrp]

nice lifting home slice

[Natetaco]

ah nice bb rows! You can def pump out more than 95 man. You dont have to be all strict or whatever. Have you seen videos of Heavybomber doing the sumo rows, you should try rows like that, explosive strength!

nice cgbp, that lift got me out of a bench plateau once. now im in another one!

front squats are lookin good man i reallylike that lift. One thing that makes them so hard at heavy weight is staying upright, it forces your spinal erectors to work constantly to stabilize your whole body. I would say regular squats are definatly more benificial but front squats are great for quads.

[DGabe24]

CGBP will become your best friend. But make sure you always do some sort of tricep exercise with your elbows by your ears, helps hit the triceps medial head much better as opposed to only hitting the long heads.

Edit: I'm sure you know this, but basically it's called a tricep because it has three points of origin. This basically explains the horse shoe. Two long heads, and the medial head. So it's vital that we hit all three parts to keep our tris in correct proportions.

[Coke]

Good job the past couple of sessions...the bb rows are a difficult move to get a handle on. Nice back work.

Leg day was sweet, rounded out by some fine front squats and lunges.

[Con]

Stump - It felt ok, hopefully better numbers lie ahead.

Nate - Thanks for all the compliments. I did enjoy the CGBP, and yea I did notice the thing with weight placement on front squats; almost lost baalnce once. I will try sumo next time, and see how that feels, but not so sure about gettin more, my arms were wrecked after them.

Gabe - Hmm, interesting. Im about to write up my routine with exercizes, maybe you could look at it, and give some insight on where to sub them into my plan.

Coke - As always, thanks for the motivation. Front squats are fun, lunges feel like some cardio when im done(heart is racing).

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

Well Here is the workout plan I will be following. It is basically the thing Galileo has in his journal, except with the exercizes I will be using. Any advise on better exercizes or w.e is welcome.

Day 1:
BB Bench - 3x5
DB Incline - 4x12(30 seconds rests)
Chins - As many as I can for 3-5 sets
Tricep Rope Pulldowns - 2x8
HS Curls - 4x12(30 seconds rests)

Day 2:
Front Squats - 3x5
DB Lunges - 2x8
Leg Press - 4x12(30 seconds rests)
Calve Raises - 4x12(30 seconds rests)

Day 3:
Deadlift - 3x5
BB row: 4x12(30 seconds rests)
HS Curls - 2x8
Dips - As man as I can for 3-5 sets
CGBP - 4x12(30 seconds rests)

I was thinkin of gabes suggestions, and wanted to put skull crushers in here somewhere.

Day 4:
Full Squats - 3x5
Good Morning - 2x8
High foot placement leg press - 4x12(30 seconds rests)
Shrugs - 2x8
Prayer Crunches - 3x8

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

Well thats the write-up, any advise is welcome.

Now I am going to go and finsih up some homework before I gotta go to work.

[ddegroff]

Nice workout bro, 30sec rest is killer!

I like the new workout. I truely feel leg press should not be in there but the overall program looks solid.

[hulkinout]

I grew up in Margate/Ventnor.

I currently live about 20 minutes away from Atlantic City.

Not that i know all the places in NJ but I never heard of Edison. Wheres that close to?

Edison's central NJ, near New Brunswick, Perth Amboy, Woodbridge. It's known for the Menlo Park Mall. :-P

A few decent gyms though. Lotsa muscleheads in the area.

[Con]

ddeg - Any suggestions on replacements? The first leg press, is just something for the quads while the high foot placement is for the hams. I couldnt think of anything else to hit those muscle, so I just threw leg press in there.

Btw did you take a course called concepts of physcial fitness? It seems a lot of what you and Anthony were telling me, coincide with that they are saying. Its interesting to say the least.

Hulk - Oh cool. Well hopefully when I try and go to rutgers in new brunswick I can be around people who are into stuff that I am interested in.

[DGabe24]

I like the SC's right in your day 1, after the rope pushdowns. Maybe 3x8, should really kill your muscles :) Then finish with curls and youre good to go.

[ddegroff]

ddeg - Any suggestions on replacements? The first leg press, is just something for the quads while the high foot placement is for the hams. I couldnt think of anything else to hit those muscle, so I just threw leg press in there.

Btw did you take a course called concepts of physcial fitness? It seems a lot of what you and Anthony were telling me, coincide with that they are saying. Its interesting to say the least.

The first day, you could one legged squats, hack squats, or step ups. On the day for "hamstrings" i would do romainian dead lifts, glute ham raises (if possible), or hyperextensions.

Leg press locks your hips and feet into a fixed postion, something that should never happen. :ninja:

I think I took a class like that a few years ago. Most likely it is very similar. My hate for leg press and my current philosphy has to do more with Kinesiology than anything else.

[Con]

January 26, 2007

Funny story at the end. If you want a laugh, take a peak.

Workout:

Squats:
135 x 3
185 x 3
205 x 5
205 x 5
205 x 5

Some guy next to me was taking up the squat rack doin bicep curls. It gave me great pleasure to bury every rep of my squats while standing next to this guy.

Good Mornings:
85 x 8
85 x 8

Push Press:
85 x 8
85 x 8

I loved these, I just gotta figure out where to place em.

DB RDLs:
40 x 8
40 x 8
40 x 8

Shrugs on a machine

Didnt feel like doin any ab work. Mabe next time.

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

Gabe - Thanks. Gonna do that.

ddeg - Yea a teacher of mine was talkin about that. The only thing she ever said that really interested me. Also thanks for the suggestions, Im puttin them in the new write up.

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

Interesting story, was quite funny to me.
For anyone who ever gave advise: Make sure you know what you are talking about.

This funny story begins with the guy next to me curling in the squat rack. I already said how good it made me feel to be busting out some ATF squats. After im done squattin I put on the weight for my good mornings. I do one set and a guy comes and asks me what my name is. I tell him Nick and then says "When you doin squats bend your knees and keep ur back straight up". [Please remember im doing GMs] For whatever reason he was watching me poke my ass out and bend over is beyond me, but he proceeds to do a demonstration. It never dawned on me that he barely went down on the squat. So all the while I am smiling and telling him thanks you.[Didnt have the heart to tell him that I wasnt even squating; what I wouldnt have gave to had him there like 5 minutes ago]. He walks away and I continue with my workout. I notice he is also doin squats. I loads up the bar with padding on it, puts on a belt, and does his set. He didnt even touch parallel :smoke:. After my set was done, I am placing the dumbells back laughing to myself. By the time I alk out of the gym, the guy has made his way up to quarter squattin 155. All in all the guy was well intentioned, but not so wise as to what he was talkin about. He did however make me forge a goal: Good morning more than he squats :D.

Revised Write-up:

Day 1:
BB Bench - 3x5
DB Incline - 4x12(30 seconds rests)
Chins - As many as I can for 3-5 sets
Tricep Rope Pulldowns - 2x8
Skull Crushers - 3x8
HS Curls - 4x12(30 seconds rests)

Day 2:
Front Squats - 3x5
DB Lunges - 2x8
One Legged Squats - Howeer many reps I can manage.
Calve Raises - 4x12(30 seconds rests)
Possily some HIIT.

Day 3:
Deadlift - 3x5
BB row: 4x12(30 seconds rests)
HS Curls - 2x8
Push Press - 2x8
Dips - As man as I can for 3-5 sets
CGBP - 4x12(30 seconds rests)

Day 4:
Full Squats - 3x5
Good Morning - 2x8
RDLs - 3x8
Shrugs - 2x8
Wood Chops- 3x8


Btw forgot to put this in here, everything else in my life is on track right now. No complaints.

[ddegroff]

Some guy next to me was taking up the squat rack doin bicep curls. It gave me great pleasure to bury every rep of my squats while standing next to this guy.


Brilliant!

And the revised routine looks looks solid.

[Coke]

...the revised routine looks looks solid.

I agree...making adjustments where needed and being flexible is the way to go bro, plan should work out well.

[Chubrock]

Nice job man. Cool to see you adding in some OH work.

[Con]

ddeg - Thanks, I think I will enjoy this quite a lot.

Coke - Yea, I feel overall better since Ive established exercizes and can decide where to omit stuff. Just feels different than following a concrete split set up by someone else.

Chub - Thanks. I loved the push presses, I wanna max out next week.

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

Well I had a fun night last night. Kinda congested tho, gonna get some tea and hang out today.

I weighed myself this morning after one 8 day cycle. Im came in at 198.2.

I can accept that.

[dw06wu]

Nice looking squatting there man. Looks like you're on track for sure. And the BO rows are supposed to work the biceps a lot, they are a major assister in that exercise.

[Con]

DW - Thanks man. I am only proud of my squats, every other lift of mine seems pathetic.

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

I have no idea why, but I feel crappy today. No idea why tho. Its really gettin to me, and I can almost feel a huge **** up coming. Ama go try and keep busy.

ttyl guys.

[ddegroff]

Stay strong bro!

Creating your own split is what keeps this game interesting.

[Con]

January 28, 2007

Workout:

BB Bench:
95 x 5
145 x 1
165 x 1
175 x 1
185 x 1
185 x 1

DB Incline: 30 seconds rest
35 x 12
35 x 12
35 x 12
35 x 12

Chins:
:swear: is all I wanna say

Tricep pulldowns:
60 x 12
100 x 8

I dont think all the weight things in my gym are proportional. W/e

Skull Crushers:
Some weight x 8
Some heavier weight x 6

HS Curls: 30 seconds rest
20 z 12
20 x 12
20 x 12
20 x 9

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

ddeg - Thanks for support. Mind if we talk later on msn? Its doesnt matter what time, ill prolly just sign on and put away message on.

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

Feel like crap. I ate some stuff I shouldnt have ate. I know if i put it into perspective, it doesnt really matter since Ive been following plan very well. 90 % is all that is needed-not perfection. Still cant shake the depressed feelin.

[Coke]

I dont think all the weight things in my gym are proportional.

I know they're not, lol - that's why peeps don't like machines...nice bench and arm sets Nick.

[ddegroff]

I know they're not, lol - that's why peeps don't like machines...nice bench and arm sets Nick.

Exactly, pick up an 80lb dumbell, it weighs 80lbs.

It's hard to go from machine to machine, and the weights be different depending on company, gym, etc.

[Con]

January 31, 2007

Workout:

Squats:
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

BB row:
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5

BB bench:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

4 minutes tabata Squats(21, 21, 21, 16, 14, 15, 14, 10)
Score: 10

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

Coke - Oh, I was hopin for people to say like, nah ur justa beast con :D.

ddeg - Yea, dumbells it is from now on!

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

Well once again the plan has changed. I feel like when I first started out, and even worse I feel like some wannabe pretty boy, always caring about how I look in the mirror(which isnt necessarily bad, but I never liked other people doin it). So screw that, but im not tellin anyone my plan. I am gonna focus on stickin to it, for a month, and then ill report.

I decide to do this, becuase I feel like im tryin to take the easy way, out. If I ever wanna look decent, I better start with the ass bustin work now. Let it begin.

[ddegroff]

Strong squatin!

The mirror is evil. If your trying to bulk you never get big enough. If your cutting your not thin enough. Focus on moving iron in the gym.

Really bro your workouts are spot on. Go in there and do what you want and improve on what you did the time before. Add a good diet and you'll be there in no time.

[Coke]

I hear you, no need to plan something without being flexible enough to change up when you want.

Sessions looks tight.

[Con]

ddeg - Thanks ddeg, ur always supporting especially when I need it.

Coke - :D Thanks big guy. Lately, I bveen keepin in the notion that "As long as you get workouts in, youll be fine".

[galileo]

So are you done cutting so soon?

[Natetaco]

bill starr baby!!!!!!!!!

[Con]

Gal - Well, For the time bveing, I doubt a real cut would do me any benefit. I like ur approach, and will be lookin into it in more detail, but after thinkin about it, its not the best thing for a young fatty.

Nate 0 Thanks for being subtle ya jackass :D

[Con]

Ferbuary 2, 2007

For some reason, spelling "February" just didnt look right...

Workout:

Squats:
135 x 5
155 x 5
175 x 5
175 x 5

Deadlifts:
135 x 5
155 x 5
175 x 5
185 x 5----I really felt fatigue in my legs on this set, not sure if that means im using leg drive. Also It was very hard to keep form tight.

Push Press:
95 x 5
105 x 5
115 x 5
115 x 5

Started to tabata thrusters with 30's, but I got a painful burning sensation in my ass. Pretty annoying so I did tabata squats.

3 minutes Tabata Squats(15, 13, 14, 15, 14, 10)
Score: 10

Some light stretching and then my 15 minute walk home.

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

I was damn near dreadin doin this workout. MY legs were achin with doms, and I was set on doin thrusters, so I knew it was gonna be rough. Got through it just fine, and enjoyed it, especially the push presses. Depending on weight next week, I will be uppin the cals a tad. Not sure yet. Trial and error will tell.

[Stumprrp]

very solid workout, if your feeling fatigue in legs yes your getting leg in there.

[Con]

February 4, 2006

Workout:

Squats:
135 x 5
155 x 5
175 x 5
185 x 5
205 x 3
175 x 8----------------Forgot about this set, until I was almost done BB rows. Form mighta not been the best, but still pumped em out.

BB rows:
65 x 5
85 x 5
95 x 5
95 x 5
105 x 3
95 x 8

BB Bench:
95 x 5
105 x 5
115 x 5
125 x 5
140 x 3
115 x 8

4 minutes Tabata Squats(21, 20, 20, 15, 18, 14, 14, 15)
Score: 14

I might try and get some thrusters in next week in place of the squats, wanna see how my back reacts.

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

Stump: Thanks stump. I guess im gettin form down.

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

I had work, and was anxious to workout all day. Gym was pretty much empty except for a few people. It seems there is always some guy watchin me do squats, its kinda freaky.

Just as a quick question, does anyone know a site that can give the nutritional info of the egg patty things? The ones on breakfast sandwiches. If someone could post a link, that would be great.

[Coke]

It seems there is always some guy watchin me do squats, its kinda freaky.

It's because you are the only one at your facility handling business properlike, lol...nice job on the big 3 movements.

[ddegroff]

Lookin' strong con!

Nice work, keep it up...

[ddegroff]

Yo, where ya at?

How are the workouts going?

[Con]

Thanks for the interest ddeg, I been lurking around, tryin to figure out what I wanna do. Also been spending a lot of time over at lyles board. Tryin to learn more(been somewhat successful). I even have slightly more of a social life, so thats nice.

I set a PR yesterday on bench, 155 x 5. I also changed form on squats and deads(refining the stuff) and think Im gettin a better workout. Overall I been good, having a refeed tonight.

I also think I really know what Id like to do when I get older. A personal trainer really appeals to me lately. I love the time in the gym, and helping people could be very fulfilling.

Ill try and post some more, but I think overall, some time to myself has done me good. Ill see how next weeks schedule treats me.

[ddegroff]

Hey man sounds good.

Personal Training is a lot of fun. I enjoy it a lot though I'm planning a career change next fall.

If you have any questions let me know. There are better routes to go when considering a certification. This is pretty much what I'm going to school for, so I know the field really well.

Keep up the good work bro!

[Con]

Appreciate it mucho ddeg(btw whats the real name?).

I am gonna finish up these courses at the commuinity college and then start tailoring my education towards my interests which are nutrition, exercize and training.

Ill definately ask questions when they arise, it just occured to me tonight that I could really enjoy doin something like this. The article on the front page also sparked the interest.

Oh yeah, forgot todays workout:

Squats:
185 -5x5

Front Squats:
95 - 3x8

Bicep curls

Short and sweet!

[TwiloMike]

Good job with the last few workouts, especially the squatting.

[Coke]

Sharing the session with us, how nice, lol...fine effort bro.

[Con]

February 25, 2007

Workout:

RDLs:
155 x 5
165 x 5
165 x 4
155 x 5
155 x 5

I fixed form on these, and ofcourse the weight is lower.

GMs:
75 x 8
75 x 8
75 x 8

DB Lunges:
40 x 8
40 x 8
40 x 8

Supersetted with:

Dips:
BW x 5
BW x 5
BW x 4

In yesterdays workout, I got 2 chins on 4 out of 5 sets. Was happy bout that. Nothing else special.

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

TM - Thanks, squatting is definately the lift for me.

Coke - Hehe, hope you liked this one too :D. Thanks.

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

Well **** is ok with me, I gotta get crackin on this one class, but other than that, everything is fine.

I also had sort of a date yesterday with a friend,didnt actually call it that, but it was fun. Im hopin to do it again.

PEace out guys.

[Stumprrp]

nice job con

[ddegroff]

Strong work con!

[getfit]

Just wanted to pop in and say hi.Haven't been around here in awhile things are looking good Con.Keep up the good work

[Natetaco]

sup con, nice lifting keep at it. I feel you on schedualling, its hard to workout on every date.

[Coke]

No doubt dude, I'm liking the work which was ace throughout.

[Con]

Hey sup guys, just tryin to keep up on this journal.

Wednesdays workout:

Deads:
185 x 5(conventional+DO Grip)
185 x 5(sumo + DO grip)
185 x 5(conventional+DO Grip)
185 x 5(sumo + DO Grip)
185 x 5(conventional+DO Grip)

BB Rows:
95 x 8
95 x 8
95 x 8

BB Bench:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

DB Incline:
45 x 8
45 x 8
45 x 8

Abs and calves

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

Thursdays workout:

Squats:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Front Squats:
95 x 8
95 x 8
95 x 8

HS Curls:
25 x 8
25 x 8
25 x 8

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

Stump: Thanks, means a lot man.

ddeg - If you wanna call it strong, then yeah I guess it was :D.

GF - Always a pleasure to have you stop by. Ill will certainly be tryin!

Nate - Yeah, I still remember the summer when all I did was plan my meals, go to the gym, and go to work. Guess this will be good for me.

Coke - Appreciate the props as always coke.

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

Me and my friend are still talkin, gettin close. Really excited about that. Tommorow I gotta test my running for this Concepts of physical fitness class, then go workout, ill prolly give a write up of my results.

TTyl guys.

[ddegroff]

Lookin' productive bro. Like the different grips on the deads, keep up the good work.

[Coke]

Lookin' productive bro. Like the different grips on the deads, keep up the good work.

No doubt, the man is doing very well for himself - ;)

[Con]

Sup guys, just checkin in. Hope everyone is doin well.

MArch 4, 2007

Yesterday's workout:

Chins:
BW x 3 ---Yeah boy!
BW x 2
BW x 2
BW x 2
BW x 1---oh well, yeah boy still!

Seated rows:
100 x 8
100 x 8
100 x 8

Push Press:
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Side Laterals:
15 x 8
15 x 8
15 x 8

Calves

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

Today's workout:

RDLs:
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5----I rememeber when I was doin like, 205 on these, god form musta been horrible.

GMs:
95 x 8
95 x 8
95 x 8---Feel these in the quads a bit. Kinda reluctant to go higher until im confident in form.

DB lunges:
45 x 8
45 x 8
45 x 8

Supersetted with

Dips:
BW x 5
BW x 5
BW x 5----Last one was all heart. Yea boy!

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

ddeg and Coke - Thanks guys. I can always count on you guys for support.

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

Well Tommorow will be my one month mark for followig my plan. Ive been flexible and I like the result im getting. To night im goin out, but ive planned ahead, and it should be awesome.

Check u guys later.

[Coke]

The back-to-back sessions are looking great Nick.

[ddegroff]

Lookin' strong bro!

Stay with it, this plan seems to be working well for you!

[Con]

March 7, 2007

Workout:

Deadlifts: Conv + DO grip
185 x 5
185 x 5
185 x 5
185 x 5
185x 5

On these, I messed around with form a bit. I felt like I was gettin TOO fatigued in my legs, like I was squatting the weight up. It felt good, and I think i might be getting stronger or at least more accustomed to these.

BB rows:
95 x 8
95 x 8
95 x 8

BB Bench:
155 x 5
155 x 5
155 x 5
155 x 5---My wrist went into a wierd position, hurt a bit, and im just happy I didnt hurt myself.
155 x 5-----This was more uncontrolled than the other sets. The last rep was also considerably harder than any before....hmmm....

DB Incline:
45 x 8
45 x 8
45 x 8

Calves

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

coke - Appreciate it.

ddeg - Yea, definately working out for me. Finally found a middle ground.
--------------------------------------------------------------------------

Classes are going well, workouts are fine, and if all goes well(parallel parking) ill have my license on friday. Thats means more time with my friend, cant wait.

[ddegroff]

Gettin' strong bro!

Keep workin' form bro, you'll get it!

[Stumprrp]

solid man

[Coke]

Good job there dude.

[Con]

March 8, 2007

Workout:

Squats:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Front Squats:
95 x 8
95 x 8
95 x 8

HS Curls:
25 x 8
25 x 8
25 x 8

Short and simple.

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

ddeg - Thanks man. Form is the objective atm, pretty happy with the way training is holding steady.

stump - Thanks stump.

coke - The kind words are always welcome and appreciated.

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

Well I know the workouts are lookin pretty similar week, from week, but atm form is a bigger issue with me. Im happy with my bench and squats. I should move deads up slightly soon.

Also Im tryin to take things slowly this time around. Flexibilty and realistic goals are my aim. So basically im focusing on school while being consistent in the gym, and with the deficiet in cals im running, I should lean out by summer(hopefully).

Tommorow is my driving test(wish me luck guys). If I get it, life is gonna be so much more fun. I get to hang around with my friends more often(especially the girl) and just be more independent. Should be good stuff.

[ddegroff]

The driving test is easy, no sweat.

Nothing wrong with doing the same lifts to improve form.

[Coke]

Props for keeping both the school work and gym training on track...like those squats and the HS curls.

[TwiloMike]

Nice squatting effort.

[Con]

March 10, 2007

Workout:

Chins:
BW x 3
BW x 2---really close to 3
BW x 2
BW x 2
BW x 2

Push Presses:
95 x 5
105 x 5
115 x 5
115 x 5
115 x 5

Supersetted with

Plate loaded calve raises:
2p x 8
2p x 8
2p x 8

Seated row:
100 x 8
100 x 8
100 x 8

Supersetted with

Side Laterals:
15 x 8
20 x 5---sloppy sloppy

Can never get in the mood to do abs. I really should tho, cuz when I lean out and my abs suck i will be quite mad. Speakin of abs tho, anyone have a vid of side bends?

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

ddeg - Thanks man. You were definately right about the test too.

Coke - Yea, I find it easier to focus on eating right and gettin in the gym, when I have more than enuf to do - not when I think all day about just those two things.

TM - Squats and I are like this----> (cross index and middle finger). Btw, nice new avatar.

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

Well yesterday was a long day but well worth it. I got threw the driving test no prob. The parallel parking spot seemed huge to what I was practicing in, but maybe it was just my imagination. Then I had to register the car, switch the title, get insurance, get my license and run some errands. I left at 8 in the morning, and got home just before 4 :boring:.

Then I when to my friends in the new "whip". Yes I lived in an urban city for a while :D. I hung out for a while, and asked my friend out. So on sunday we are hangin out again and it should be fun.

Overall things are on track. I got work in a few, then again in the mornin tommorow, then ama hang out for the rest of the day. NO COMPLAINTS SO FAR :).

Peace out guys.

[Con]

March 11, 2007

Workout:

RDLs:
135 x 5
145 x 5
155 x 5
165 x 5
165 x 5----These felt a little sloppy and couldnt feel the stretch in the hams.

GMs:
95 x 8
95 x 8
65 x dunno----was trying different stances and lower technique

Supersetted with

DB Lunges:
45 x 8
45 x 8
45 x 8

Dips:
BW x 6-----Prolly coulda got 7 or 8, but didnt wanna spend everything for one set.
BW x 5
BW x 4---damn it

I might have been swingin, so next week ama make sure every rep is very tight.

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

Well im startin to hate GMs. I really just wanna drop that exercize and go all out(with good form) on the RDLs. Other than that, the workout is goin good.

Nothin new to report really, just hangin out. I play on doin a refeed and possibly uppin cals this week depending on weight change.

Peace out guys.

[Coke]

Nice efforts to keep things rolling dude.

[Con]

March 14, 2007

Workout:

Deadlifts:
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

BB Rows:
95 x 8
95 x 8
95 x 8

All around these felt good.

BB Bench:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

From the beggining these felt hard. I was really gettin annoyed. Form suffered cuz I didnt want the weight unmovable on my chest. Next week, ill ditch the ego.

DB Incline:
45 x 8
45 x 8
45 x 6 :mad: :mad:

Side Bends:
45 x 8
45 x 8
45 x 8

Calves

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

Coke - Thanks man, im tryin.

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

Well as a result of my poor performance on bench and inclines, as well as the fact that its been like 2 weeks since my last one, im having an 8-10 hour refeed. Soft pretzels and bagels are nice!!!!

Also im gettin used to the road. Drivin has been overall easy and getting more comfortable.

[ddegroff]

Also im gettin used to the road. Drivin has been overall easy and getting more comfortable.

It's not as tough as people make it out to be. Although if you make a mistake it can set you back a looong time.

Last few workouts are right on par. Don't get to discouraged about the pressin, you'll get it next time!

[Coke]

Right idea, set the ego aside with the bench numbers - they are sure to raise up...fine back & chest training.

[Con]

March 15, 2007

Isnt today the ides of march?

Workout:

Squats:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Front Squats:
95 x 8
95 x 8
95 x 8

HS Curls:
25 x 8
25 x 8
25 x 8

Was gonna add some snatches in here but I was tired and my back was sure. No idea why, maybe them side bends.

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

ddeg - Yea im tryin not to develop any bad habits too early. And the pressin just gave me a reason to go buy a bag of bagels and enjoy :D. Next week will be better.

Coke - Thanks, the back part felt great, not so much the chest. But hey, cant have a great workout all the time.

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

Well things are fine. My gf is sick so we cant hang out for a few days, but ill just keep busy with other stuff. Also my lower back is tight today, cant figure out why.

The Plan:
Well im trying to lean out a bit. Just cant stand being flabby much longer; so far everything has been great. After my refeed yesterday I came in at 190.8; 1.6 pounds higher than monday.

So heres what I will be doing:
-Finish out this week with dieting cals.
-Diet for the next 3 weeks( to mid april)
-Maintenace for two weeks(to beggining of may)
-Diet right into summer to about 10-12% bf.
-Maintain for the summer

Im buying some fish oil today, and im gonna use up the other stuff I have(creatine, multi vitamin, last of other fish oil).

Ill prolly post some pics the day I start maintenance cals. That will be about 2.5 months of progress.

See ya guys.

[Coke]

This whole game is a gradual process, you've got a pretty good plan outlined there to make it happen.

[ddegroff]

Follow the plan and you'll get the results, forsure.

Heavy squats make me hungry as hell, i gues pressin' does the same for you.

Keep up the good work!

[Con]

March 17, 2007

Workout:

Chins:
BW x 3----last one was kinda cheating
BW x 2
BW x 2
BW x 2
BW x 2

Seated row:
100 x 8
100 x 8
100 x 8

Push Press:
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Superstted with

Plate loaded calve raises:
2pp x 8
2pp x 8
2pp x 8

Side Laterals:
15 x 8
15 x 8
15 x 8

Supersetted with

Side Bends:
45 x 8
45 x 8
45 x 8

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

Coke - Thanks, tryin to keep it simple and geared towards my goals.

ddeg - Yea, the plan seems doable and more layed out than last time. I love squats. Different stroked for different folks i suppose.

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

Good day sofar, except im gonna be skimmy by on the cals(ate too much at work).

Till tommorow guys.......

[Coke]

Shiat is nice Nick, including them supersets.

[Con]

March 18, 2007

Workout:

RDLs:
135 x 5
155 x 5
165 x 5
175 x 7
175 x 5-----Felt form breaking down, and couldnt get the stretch in the hams
155 x 5

DB Lunges: You know that forearm exercize:rolleyes:
45 x 8
45 x 8
45 x 8

Dips:
BW x 5
BW x 5
BW x 5

These were a lot tighter anfd more controlled than last week.

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

Coke - Thanks, it felt pretty good, but was hopin for some progress on the chins.

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

Well yesterday was kinda bad. I got hungry. Went like 4 hundred cals over what I wanted, but ohwell. Cant win em all.

On the plus side im startin to lose some bloat from the refeed(note to self: tone the refeeds down a bit). Im about to go out as soon as I make my shake.

Take it Ez guys.

[Coke]

Fine job overall, props just for being able to stick with them lunges.

[ddegroff]

Workin' hard bro, keep up the good work!

[Stumprrp]

nice RDLs con