PDA

View Full Version : Coming at you Faster than VTEC in a Honda...



John04Civic
07-05-2006, 07:23 PM
Hi everyone!

First off let me thank you for clicking on this link and reading this, I hope that you will continue to criticize / reply to my posts when they occur. What I am doing is beginning a new journal (my last one was about 5 or 6 pages) now that my cut is nearing its end (Lost 20 lbs.).

I believe it is time for some more LBM so I can get some real abs for my next cut.

A little about myself:

I am from Radcliff Kentucky, I go to the University of Louisville. I am an Accountancy Major / Finance Minor. I work currently at an Accounting Firm as an intern and hope to continue employment there after graduation.

My favorite things to do are: Watch racing live, go street racing with friends (In their cars, not mine, its slow), play guitar/bass, bowl, clubbing, and the basics (hang out with friends, watch TV, etc.)

Here is the current specs as of 7/5/2006

Weight: 175 lbs.
Height: 6 foot

Tops:

DeadLift: 275lbs.

Dumbell Press: 80lbs. X 7 (4 sets) I am sure I could hit 100 for at least 1 set.

Squat: 225+ lbs. before I quit due to knee trouble, but I'm building back up due to boredom from Leg Press

Leg Press: 420 lbs. X 7 (3 sets)

Dips: 55lbs. Dumbell hanging down X 5 (5 sets)

Just some basics..



Anyways, lets get to the goals shall we?

MY GOALS FROM THIS LOG ARE TO:

1.) Increase LBM

2.) Bulk CLEAN

3.) Keep correct tracking of Macros

4.) Increase all lifts by 10% - 15% before next Cutting phase.

Pictures coming soon..

John04Civic
07-05-2006, 07:29 PM
July 5th, 2006

HIIT Tonight

Tonight was my first time attempting this. A member suggested 20 second full blown sprint and 10 second rest, then do it again.

Repeat until 4 minutes pass..

Well I did this and my GOD DID IT WORK. My lungs were hurting and I felt like I had just ran a freaking mile and then some! I plan to fully incorporate HIIT into my off days.

Do you do it more than once a week?

Anyways today's Macros are:

Calories: 2,661
Fat: 107g
Carb: 234g
Protein: 198g

Yes I know those Carb numbers are HIGH. Well let me explain. I had a girl at work offer me a piece of a delicious looking cake she made! I couldn't refuse..

Tomorrow is Arms in the gym!

I will soon be switching to WBB Routine #1 again to kick off my bulk!

TwiloMike
07-05-2006, 07:44 PM
1- Nothing wrong with carbs.
2- Welcome to JournalLand.
3- Hope your knee gives you no trouble.
4- I have nothing to suggest on HIIT. Bug Anthony about that.
5- I'll be watching you...
6- ... in the rear view mirror of my Mazda. ;)

John04Civic
07-05-2006, 07:46 PM
1- Nothing wrong with carbs.
2- Welcome to JournalLand.
3- Hope your knee gives you no trouble.
4- I have nothing to suggest on HIIT. Bug Anthony about that.
5- I'll be watching you...
6- ... in the rear view mirror of my Mazda. ;)
I agree about the Mazda thing for sure.. Man my car is slow :(

TwiloMike
07-05-2006, 07:47 PM
It's a damn good car, though. I drove a 2000 Civic for 3 years. Never a hint of an issue. No worries. I'm in a Mazda3 hatchback now. Very worthy. Gets me to the gym like there's no tomorrow!

rookiebldr
07-05-2006, 07:48 PM
I'll be watching both of you in my rear view mirror from my GTI. lol


And I echo Mike, welcome to journal land.

John04Civic
07-05-2006, 08:07 PM
I'll be watching both of you in my rear view mirror from my GTI. lol


And I echo Mike, welcome to journal land.
Thanks man,

GTIs are pretty sweet. Is it the generation before the "curvy" looking one that just came out? I love the more boxy GTIs.

rookiebldr
07-05-2006, 09:01 PM
yep, 2003 just beggin for a chip.

ddegroff
07-05-2006, 09:58 PM
Lookin' good bro, ill stop by to check in.

I've got a '94 honda, that's spit back out everything i've thrown at it (rally racing comes to mind). Its stock mind you, LOL... TDI would be nice.

McIrish
07-06-2006, 01:18 PM
Awesome work on getting the journal started! It's the first big step... now eat like a grizzly bear... with a tape worm!

As for HIIT, I think 1-2 times a week is ideal, but that's just me - I do it on my off days from lifting, when I'm not being lazy. DAMN - it takes it out of ya.

Guido
07-06-2006, 02:00 PM
I agree about the Mazda thing for sure.. Man my car is slow :(That's because it's a Civic.

So...your journal title means you are coming at us SLOWLY? :clap:

I'm just giving you sh*t. Nice start to a journal, though, man.

p.s. Owner of a 2006 WRX, Cobb Tuning Stage 2.

John04Civic
07-06-2006, 05:17 PM
That's because it's a Civic.

So...your journal title means you are coming at us SLOWLY? :clap:

I'm just giving you sh*t. Nice start to a journal, though, man.

p.s. Owner of a 2006 WRX, Cobb Tuning Stage 2.
WRX = WIN!!! I love Subarus man.. Speaking of this.. Brings up a good street racing story...

I was out in my buddy's 2003 Cobra Convertible the other night (4.6L Supercharged, Exhaust, K&N FIPK) and we raced to 2005 WRX STi's and I was AMAZED at how hard those STis gave that Cobra a run for its money. Both were modded (of course), and both sounded great (Boxster sound rules!). The same STi's later raced from a dead stop.. AWD is so cool to watch when the driver knows how to launch it!

John04Civic
07-06-2006, 05:24 PM
July 6th, 2006

Back (Time was VERY LIMITED due to Bowling leagues)

So I hit the best back exercise I could..

DeadLift!

235X7
235X7
235X7
235X3

Bent Over 1 Arm DB Rows (I think that is what they are called)

50X7 (All 4 sets)


Macros to come when the night is over... Estimates so far on Fitday looking like a good dieting day!

Thanks for the HIIT tip ddegoff! I was thinking twice a week (off days of course) so I keep the gym itch in me. It makes it hard to go back when you take even 3 or 4 days off. I cannot fall off the boat anymore like I have!


Back from Bowling.. Clean sweep of this team.. 189, 231, and 192 (My scores) - 612 series!!

Macros for today:

Cals: 1,978
Fat: 61g
Carb: 134g
Protein: 224g

I think I hit it right on the head tonight for macros.. Lets see what next week brings for maintenance so I can bulk again.. I can't wait.. I'm tired of bein a skinny bitch now.

John

Saint Patrick
07-06-2006, 07:47 PM
I'll be watching both of you in my rear view mirror from my GTI. lol

http://images.lamer.net/honda-vs-vw1.jpg


Nice deadlifts :)

Hatred
07-06-2006, 07:50 PM
Faster than VTEC in a honda?
I should hope so.

I'd like to see some progress soon.

John04Civic
07-06-2006, 08:27 PM
Faster than VTEC in a honda?
I should hope so.

I'd like to see some progress soon.
Exactly!! Its going to be a lot faster than the Honda.. Hell that thing is super slow.. Those Turbo Veedubs open up with a Chip.. they get durrrty.

Next car will be at least 300HP. :)

Pics will come soon, need to get someone to take em.

John04Civic
07-06-2006, 08:31 PM
http://images.lamer.net/honda-vs-vw1.jpg


Nice deadlifts :)
Thanks, and cool pic BTW :)

ddegroff
07-06-2006, 09:39 PM
Good lookin deads!

rookiebldr
07-06-2006, 09:44 PM
Faster than VTEC in a honda?
I should hope so.

I'd like to see some progress soon.

:withstupi

John04Civic
07-07-2006, 05:52 PM
July 7th, 2006


Hitting up the Chest today.

DB Press

85 X 6
85 X 5
85 X 5
85 X 2

I have never attempted this high of weight before, so not bad IMO for a first try!

Inc. BB Bench

95 X 7 (All 4 Sets)

SUPER SETTED WITH DIPS!!

I tried some abdominals, but I am getting very bored with HLRs, so I am hoping to find something new that makes the midsection scream. I really didn't do much for them tonight other than some HLR sets.

Macros..

Cals: 2,168
Fat: 55g
Carb: 187g
Protein: 228g

I had Sushi for lunch today, such the reason for the odd Carb / Fat rating.. Never will do that again, big waste of money.

Tomorrow is HIIT I think..

John04Civic
07-09-2006, 08:20 AM
Well, yesterday I attempted HIIT.. My glutes / hams were still pretty sore from Deadlifting.. So I was only ableto do 2 intervals. Monday I will attempt again!

Saturday on food.. I cheated, plain and simple. Mom's fiance bought a 2006 Jeep Wrangler and I was so wrapped up in playing with that that i really didn't pay attention to anything :)

As for today.. Going to hit arms.. Official #s when i get back..

John04Civic
07-09-2006, 04:20 PM
Okay..

July 9th, 2006

Arms

DB Curls

45X4
45X5
45X5
45X5

DB Tricep Extension

55X7
60X7
60X7
60X7

Tricep Cable Pulldowns

70X7 (4 sets)

Standing Military Press

65X7 (4 sets, 1 in front of head, one behind, switcheroo)

Ammotroop
07-09-2006, 04:32 PM
Nice workout. Is there a reason you dont do Bench BB? I know it is personal preferance for a lot of people, just curious.

John04Civic
07-09-2006, 04:33 PM
Nice workout. Is there a reason you dont do Bench BB? I know it is personal preferance for a lot of people, just curious.
Thank you.

Well I just got off it for awhlie due to boredom, but when I change routines soon I plan to jump back into bench and off DBs for awhile.

Just kind of going back and forth to keep things interesting!

McIrish
07-10-2006, 10:18 AM
Solid curls, now let's see some squatting in here, rawrrrrr! :)

Guido
07-10-2006, 10:45 AM
Nice with the 85lb DB benching. Glad to see you hittin up the deads, too.

Bringing up the 2003 Cobra brought back memories of last month, when I ran against one in my class at the autocross. We were neck and neck in times but then I edged him out on my last run. That thing sounded badass, though!

TwiloMike
07-10-2006, 11:22 AM
I tried 85lb DBs last week for the first time ever- damn ****ers are heavy!!! Congrats on staying with them for all sets.

John04Civic
07-10-2006, 03:24 PM
Solid curls, now let's see some squatting in here, rawrrrrr! :)
Thank you sir.. There will be Squats in there tomorrow for sure.. I am BORED with Leg Press. No more!

John04Civic
07-10-2006, 07:41 PM
July 10th, 2006

Off Day today!

Here are the Macros..

Cals: 1,743
Fat: 60g
Carb: 198g
Protein: 114g

Yes a little low on the protein, this is the first time in about 4 months I'm on maintenance.. So bear with me.. I should have a set schedule of food ideas by tomorrow, feel free to insert ideas at anytime.

John04Civic
07-11-2006, 06:07 PM
July 11th, 2006

Hey Everyone!!

I'm so bored with Leg Press... So I dropped out.. why do 420lbs on that when I can squat!

So I did.

Squat

135X7
185X7
185X7
225X4

I was surprised I banged out 225 to be honest, its been AWHILE since I did it, so I am happy I didn't lose too much Strength on the cut.

Lunges

65X7
65X7
65X7


I am so ready for bulking, I'm just kinda trying to get through this week so I can pound out WBB1 HARD starting next Monday!!!

Macros

Calories: 2,352 (trying to find maintenance)
Fat: 107
Carb: 146g
Protein: 202g

I weighed 177.8 lbs today. Tomorrow will decide my actions.

ddegroff
07-11-2006, 08:21 PM
Good Choice on switching to squats. I feel the same way!

Keep it up!

John04Civic
07-12-2006, 08:13 PM
Well fellas it looks like I had an off day today...


The Cold Air Intake for our project Jeep: A 2006 Jeep Wrangler - 6 speed Manual with the 4.0L came in today! So I Spent the day modifying it.

It is called Operation Wrangler RollAr and is supposed to be a nice looking Jeep with some off roading balls and good street manners.

We have 15X8 wheels on the way too, going to put some big 30" / 31" on that bad boy too. Lift Kit after that.. Going to be BADASS! :evilgrin:

Anyways.. Macro:

Cal: 1,938
Fat: 95g
Carb: 69g
Protein: 199g

John04Civic
07-13-2006, 07:52 PM
July 13th, 2006


You don't even want to know the macros.. It was bad today, I totally cheated.

Anyways, I didn't get to hit the gym due to my bowling matchup tonight. I will tomorrow. Sorry for no post.

TwiloMike
07-13-2006, 08:18 PM
Missing a workout is no big deal. Just please don't start a thread where you freak out over a missed day (those are sooo annoying!).

Btw, nice squatting! How low do you go? Parallel? ATF?

John04Civic
07-14-2006, 08:10 PM
Missing a workout is no big deal. Just please don't start a thread where you freak out over a missed day (those are sooo annoying!).

Btw, nice squatting! How low do you go? Parallel? ATF?
Depends.. I'm getting back into the groove so I am going at LEAST parallel. If I don't, it doesn't count. ATF to come :) Its better than some of the wimps I see that go 45 degrees or less.

July 14th, 2006

Chest

DB Presses

85X6
85x6
90X2 (PR)
Supersetted right after with 65X2

Incline BP

115X7
115X7
Supersetted with 95X7

Dips
7
7
7
Supersetted with 7 more.

WBB1 begins Monday. I may take the weekend off, not sure, I will probably hit at least bi / tri tomorrow.

Macro:

Cal: 2,091
Fat: 77g
Carb: 93g
Protein: 250g (Eating 10oz of Turkey + MRP at the same time = 100+g of protein!)

ddegroff
07-14-2006, 08:12 PM
Good lookin workout!

Your gonna really like WBB #1, enjoy!

John04Civic
07-14-2006, 08:15 PM
Good lookin workout!

Your gonna really like WBB #1, enjoy!
Thank you, I have done WBB1 before.. Its an ass kicker, thats for sure. I just wanna do my bulking right this time around, and avoid looking too fat around the midsection like last time :(

rookiebldr
07-14-2006, 09:25 PM
Congrats on the pr.

John04Civic
07-16-2006, 04:19 PM
Congrats on the pr.

Thank you! I hope to keep making them a lot more for now on.

Its bulking time tomorrow.

I am currently at 178.6 lbs. So I am assuming my maintenance cals are about 2,100 per day. Weight has overall stayed in the same range when I consume this amount of calories or close to it (close enough eh?).

The Goal

2,200 - 2,300 and of course to keep a protein count that is more than my LBM (Which should not be a problem). I will be shooting for about 180gs of protein on off days and 200+ (more is always nice) on workout days.

My requests to you are to help keep me in the gym, keep hitting the iron, and keep my ass on track. I have zero family support, my mom thinks what I do makes me look sick due to a small midsection, and my dad....He ain't here put it that way. My real life friends contradict my every move, every stratagey, critizing me, calling me wrong, saying I'm not doing it right, etc. It hurts fellas, it really does. Bust your ass for over a year and still have no credibility. Gain 30 lbs. on bulk and lose 20 on a cut and people still think you diet wrong.

What will it take? I don't know, but what I do know is this: SCREW THEIR WAYS, screw low fat, screw high reps, and SCREW toning. I'm ready to get huge now. Menacing, intimidating, and flat out "I won't mess with him" in the eyes of other men.





Sadly, this will take a lot of work. My body type (primarily Ectomorph) has damned me to this tall, thin musclulature look. It will be a battle, but with proper support and advice from you all, I think it can be won. Here is the starting point (PICTURES TAKEN TODAY - July 16th, 2006). Comments are ABOVE each picture:


This is me wearing a medium T-Shirt:

http://f10.putfile.com/main/7/19616552847.jpg

Probably my best feature.. Back.

http://f10.putfile.com/main/7/19616524346.jpg

Full body Flex - You can see my weak points here - Chest, and Abs for sure

http://f10.putfile.com/main/7/19616560721.jpg

Quadracep Shot

http://f10.putfile.com/main/7/19616563861.jpg

and... A side shot:

http://f10.putfile.com/main/7/19617173499.jpg


So.. In Summary, the GOALS OF THIS BULK ARE TO:
1.) Increase size enough where wearing a large T-Shirt is a "snug" fit.

2.) Improve mental / physical capabilities, awareness, AND confidence.

3.) Up my Big 3!

4.) Have fun.

And most importantly..

5.) LOOK BETTER NEKKID!!

Thanks for reading and I look forward to everyone's input in the very near future!

John

John04Civic
07-17-2006, 08:47 PM
July 17th, 2006

First day of bulk begins with a GREAT day in the gym..

WBB1 Day ONE:

BB Bench Press

185X8
185X8
135X6 (Drop set)

Low Incline DB Press

50X8
50X8
45X6

Dips

BWX35X8
BWX35X8
BWX8

Chin ups

BWX8
BWX6
BWX6

Deadlifts

250X8
250X10
185X10

Barbell Rows

95X8
95X8
45X8

Shrugs

225X7
225X10

I added one set on to every exercise as mainly a "Drop set" or a set to fatigue my already .... fatigued muscles. If you think this is a good or bad idea please comment, I'd like to hear it for next week.

I am working on a little Microsoft Excel Tracking file you may be interested in.. I am going to try it for a few weeks and if it works well I will share it with everyone!

Macros were right on the money today:

Cal = 2,355
F = 90
Carb = 97
P = 280g

Not F'in around this time. No way, I have Creatine, Nitrean, and a MultiVitamin all from AtLarge on the way here as I type this. Its time to get for real. No more BS.

TwiloMike
07-18-2006, 06:35 AM
W00t! Nice day in the gym!

I am a big fan of Nitrean and MultiPlus. Hadn't tried the AtLarge creatine.

I see a lot of people in the gym doing drop sets. I've tried them a few times but never consistently. I'd also like to see the response to this.

John04Civic
07-18-2006, 04:05 PM
W00t! Nice day in the gym!

I am a big fan of Nitrean and MultiPlus. Hadn't tried the AtLarge creatine.

I see a lot of people in the gym doing drop sets. I've tried them a few times but never consistently. I'd also like to see the response to this.
Thanks!

Well the creatine is supposed to be just Creatine Monohydrate and it was really cheap so I decided what the hell? I have been studying up on it and the concept is brilliant, so its time for me to jump on the wagon!

Well, today my back muscles are pretty sore and my chest is pretty quiet in comparison (but yes I know soreness is a pore indicator of progess).

Next week we will see if the gains are worth the extra set or not. I would think so.

Macro:

Cal = 2,483
F = 125
C = 152
P = 190

John04Civic
07-19-2006, 07:14 PM
July 19th, 2006

Other than some personal problems I am wrestling with, the day went pretty well. Workout was VERY GOOD IMO. I hit Squats up and damn near ATF'ed or passed Parallel every time! Very pleased with my return to the "King of all Exercises"

Anyways,

Day 2: Legs

Squat

185X8
215X7
135X8

Hack Squat (BB)

65X8
85X8
85X8

Leg Curls

75X8
75X8
60X8

Straight Legged DLs

135X8
155X8
155X8

Standing Calf Raise

150X8
180X10
180X10
180X10

Overall, I am pleased with the workout! At first I debated on not going, but then I changed my mind, realizing that I need to quit being a pussy and get focused on my objectives.

Anyways, my shipment from AtLarge Nutrition arrived today! I got my Choco Nitrean, Creatine 500, and on accident the ETS pills. I emailed Chris Mason about returning the ETS for the Multi-Plus I ordered but he said to just keep it and he would mail me the Multi-Plus tomorrow! Holy **** how cool is that? That is hard to find a good place like that nowanddays, GNC wouldn't do that ****. EVER.

I begin taking Creatine tomorrow. Loading Phase will begin with 4 servings of 5gs tomorrow, then afterwards 1 a day, everyday. I will take 2 at work, 1 after dinner, and 1 before bed time, along with my ETS. I am going to take some Nitrean to work tomorrow to try!

Macros for today

Cal = 2,665
F = 115
Carb = 164
Protein = 239g
Protein cals = 997
Water intake = ~1.3 gallons

As for this, I plan to bump it up to 2,800 a day. I doubt knowing my ecto-like nature 2,500 will do it at all. I will be gaining a lot faster now, so intake needs to match it.

This weekend I will look up some of those receipes for some "weight gainer" bars or shakes!

TwiloMike
07-19-2006, 07:37 PM
Nice squatting! That's a lot of volume for legs. Looks solid. Are the excercises listed in the order you did them?

You will find a lot of people on this site don't recommend loading on creatine but instead just taking the normal daily dose from day 1. Search around for it, there are probably more creatine threads here than any other.

John04Civic
07-19-2006, 07:40 PM
Nice squatting! That's a lot of volume for legs. Looks solid. Are the excercises listed in the order you did them?

You will find a lot of people on this site don't recommend loading on creatine but instead just taking the normal daily dose from day 1. Search around for it, there are probably more creatine threads here than any other.
Okay, I will do that!

That is pretty much the general order. I did Hacks RIGHT AFTER Squats just to add some more fatigue to my quads, then I SLDL'ed, Leg Curled, and finally did Calves.

Do you think I should intake my Creatine in the morning or after a workout?

TwiloMike
07-19-2006, 07:47 PM
Cool. I asked about the order because you had leg curls before deads and that made me do a double take.

I am no expert on creatine. I do remember some heated discussions in the forum about loading, which is why I suggested you read up on it. It's just an alert about varied thoughts on the subject. A lot of people say it's too much of a gimmick and that they get just as good a result without wasting several days' worth of product. See what makes most sense to you.

John04Civic
07-19-2006, 07:50 PM
Cool. I asked about the order because you had leg curls before deads and that made me do a double take.

I am no expert on creatine. I do remember some heated discussions in the forum about loading, which is why I suggested you read up on it. It's just an alert about varied thoughts on the subject. A lot of people say it's too much of a gimmick and that they get just as good a result without wasting several days' worth of product. See what makes most sense to you.
I have been getting great results on the search (My god you are right about it being talked about!), it seems the majority favor no loading at all. I may go with a "semi" load with 1 in the morning and 1 at night for a few days and see what happens.

TwiloMike
07-19-2006, 08:04 PM
Cool. Report on what you find. I'm curious.

rookiebldr
07-19-2006, 10:39 PM
Nice volume on the legs. :)

John04Civic
07-20-2006, 07:40 PM
Nice volume on the legs. :)
Thank you. They are sore as hell today!

Off day today...

TwiloMike, I haven't had much time to get on today, so I am still looking about the loading information.. However, I did find this from Built about Creatine Loading:




I probably take a couple grams too much. It just gets peed out anyway, so I couldn't be bothered weighing it.


Pretty much I am assuming our bodies can only take so much creatine before it becomes a waste anyways, kind of like excess cals , carbs , vitamins, etc. I suppose!

Hope that helps. I think I will still do twice a day just to make sure I get enough initially. I have 100 servings.. $14.50 isn't really busting my wallet :)

TwiloMike
07-20-2006, 08:01 PM
Heh, I hear you about the cheapness and the pissing away of excess. That's pretty much what I've figured. I've read Built's comments in the past.

I'm off to get my muscle sleep.

John04Civic
07-21-2006, 06:33 PM
I really need a template..

July 21st, 2006

Day 3: Shoulder, Bi, Tri

In no particular order:

Military Rack Press (I just did it standing)

85X8
95X8
85X8

Seated DB Press

50X8
50X8
35X8

Standing Lat Raise

45X8
55X8
55X8

Narrow Grip BP

95X8
95X8
95X8

French Press (I am assuming Skull Crusher here, so I did them standing too)

65X8
65X8
65X8

Barbell Curl

65X8
75X6
65X6

Hammer Curls

40X8
40X8
35X5

Abs (HLRs)

4 Sets of 10

Next 2 days are considered off, but I may hit it up Sunday for HIIT (I heard this is benefitial even on bulks, will do more looking into)

Macro

Cal = ~2,834
F = 111
Carb = 160
Protein = 298g

I just binge on it when I get home from the gym! MRP + Tuna = 119 grams.. nearly 1/2 of it right there.

John04Civic
07-23-2006, 08:41 PM
July 23, 2006

Off day again..

Cal = 2,849
Fat = 77
Carb = 277
Protein = 217g

Chest / Back tomorrow..

I FINALLY BOUGHT SOME NEW STRAPS!! I had lost the old ones..

I am going for a 300lb. Deadlift tomorrow.. I don't care if I can only bust 1 rep out. I really think I can do it!

Natetaco
07-23-2006, 08:50 PM
you got it man:cool:

John04Civic
07-24-2006, 07:11 PM
you got it man:cool:
You betcha... And I did.. Details below!

WBB1 Day ONE:

BB Bench Press

185X7
185X7
135X5 (Drop set)

Low Incline DB Press

55X8
55X8
50X4

Dips

BWX45X8
BWX45X8
BWX45X8

Chin ups

BWX8
BWX7
BWX6

Deadlifts

250X8

Then...

275X8

Started feeling the rush and then I did it..

300X4

Barbell Rows

105X10
105X10
105X7

Shrugs

245X10
245X10

Yes a very good, but hard day in the gym.. It felt good to finally break 300 lbs. in Deads, much less in anything. Not many people can say they can do that! Especially average joes. I am so thankful to be able to do it with good health, and I am already excited for 400 lbs :) But lets focus on getting 300 lbs. EVERYTIME I hit the gym for Deads first eh?

Other than that.. My bench sure does suck. I cannot BB Bench for the life of me. I did about 1 rep better than last week, which IS improvement don't get me wrong, but I'd like to see more. I'm just ambitious I guess.

Thanks for all the support so far!

Macro

Cal = 2,818
Fat = 96
Carb = 214
Protein = 276

TwiloMike
07-24-2006, 07:56 PM
W00t!!! Congrats on the DL PR!! I love PRs, they are sweet as candy. 300 is definitely a great number to hit. The BB bench will come up eventually- it seems mine is coming up without any emphasis on chest training. Stronger tris and lats are contributing to better numbers for me. You might find the same true for yourself.

RickTheDestroyer
07-25-2006, 08:51 AM
**** yeah dude- killer workout. Keep up those calories and keep the weights coming up like that and you'll be a mean 200 before you know it.
:thumbup:

John04Civic
07-25-2006, 03:55 PM
W00t!!! Congrats on the DL PR!! I love PRs, they are sweet as candy. 300 is definitely a great number to hit. The BB bench will come up eventually- it seems mine is coming up without any emphasis on chest training. Stronger tris and lats are contributing to better numbers for me. You might find the same true for yourself.
That does make sense to me. I'm hoping to hit a clean 225X1 bench w/o help by December. Which now that I'm taking the creatine.. it should happen.

and thanks for the words Rick! I'm thinking about upping to 3,000 a day starting next week actually. Its hard enough getting 2,800 already. I'm gonna freak when its 4,000+.. Hoo boy.

John04Civic
07-26-2006, 07:01 PM
July 26th, 2006

Hey everyone.. Legs today!

Squat

215X7
215X6
185X6

Hack Squat (BB)

85X8
95X8
95X8

Leg Curls

75X8
90X7
75X8

Straight Legged DLs

155X8
155X8
155X8

Standing Calf Raise

190X10
190X10
190X10
190X10

Macro

Cal = 2,830
Fat = 113
carb = 232g
Protein = 228g

Not too bad today. I felt like I could of done better, but I was still so sore from Monday in my back area, I felt it kicking in when I was struggling to squeeze 1 or 2 more squats out.

rookiebldr
07-26-2006, 10:57 PM
Nice work on the squats. :)

John04Civic
07-28-2006, 07:33 PM
Nice work on the squats. :)
Thank you sir..

And now for today:

July 28th, 2006

Day 3: Shoulder, Bi, Tri

In no particular order:

Military Rack Press (I just did it standing)

85X8
90X8
90X8

Seated DB Press

55X8
55X8
55X8

Standing Lat Raise

I didn't do them. I started to get pain in my shoulders that just didn't feel right doing these.. So I don't know if I will do them anymore. I may try one more time next week. IF I don't do them anymore, I will put in Power Cleans instead.

Narrow Grip BP

95X8
115X8
115X8

French Press (I am assuming Skull Crusher here, so I did them standing too)

65X8
65X8
65X8

Barbell Curl

65X8
75X8
75X8

Hammer Curls

40X8
40X8
40X8

Abs (HLRs)

4 Sets of 10

Macro

Cal = 2,779
Fat = 82
Carb = 264
Protein = 247g

Plan to relax and enjoy the weekend! You all do the same :)

John04Civic
07-31-2006, 07:39 PM
July 31st, 2006


WBB1 Day ONE:

BB Bench Press

185X7
185X4
135X8 (Drop set)

Low Incline DB Press

Subbed out with a suggested DB Press on a Medicine ball (one of those big bouncy balls). I dunno about my reaction on it. I rather do Incline DB Press, which I will next week.

Dips

BWX45X8
BWX45X8
BWX45X8

Chin ups

BWX8
BWX7
BWX3

Deadlifts

250X8
275X8
135X A LOT (Meaning I did multiple sets of many reps)

And here is why.. I was deadlifting with a BB'er and another BB'er who is pretty well-known and not to mention VERY powerful (Cleans over 200 lbs) offered me some deadlifting tips due to my knees would shake. It also caused my war wounds to go up by quite a bit, but stability and the "feel" improved quite a bit too. So I will be deadlifting a lot more just for practice and of course muscle building.

Barbell Rows

105X10
105X7
105X5

Shrugs

245X10
245X10

Overall, it wasn't as good as the other weeks, but with that improved DL form and other things I think the reps / weight will go up slightly. According to the scale I have gained nearly 4 lbs. over last week.. Bull****. I will weigh again tomorrow morning. Until then cals stay at 2,800

Cal = 2,794
Fat = 96
Carb = 227
Protein = 256

John04Civic
08-01-2006, 07:09 PM
August 1st, 2006

Off day here..

Cal = 2,915
F = 78
Carb = 367
Pro = 185

John04Civic
08-02-2006, 05:24 PM
August 2, 2006

Legs today!

Squat

215X8
215X6
185X1

Hack Squat (BB)

95X8
95X8
95X8

Standing Calf Raise

190X10
190X10
190X10
190X10

Macro

Cal = 3,034
Fat = 109
carb = 324g
Protein = 196g

Seriously I have been SO SORE from Day 1 of this routine, it affects my lifts here. I'm asking on the main forums whats up..

JamesBOMB
08-03-2006, 08:55 PM
Dang I missed the talk about cars. I had to trade my modified ram in for a mazda 3 4 door. 80$ a tank was making iraq to rich.

Anyway you better be busting some balls soon in the gym. You got somewhere around 6 weeks before the babes start to slowly go byby, then its time to whoop ass until next summer:whip:

John04Civic
08-04-2006, 06:32 PM
Dang I missed the talk about cars. I had to trade my modified ram in for a mazda 3 4 door. 80$ a tank was making iraq to rich.

Anyway you better be busting some balls soon in the gym. You got somewhere around 6 weeks before the babes start to slowly go byby, then its time to whoop ass until next summer:whip:
Those 3s are sweet dude.. Almost makes me wish I had one! That sucks you have dropped all that weight. How is the shoulder coming along now?

John04Civic
08-04-2006, 06:37 PM
August 4th, 2006

Day 3: Shoulder, Bi, Tri

In no particular order:

Military Rack Press (I just did it standing)

85X8
85X8
85X8

Seated DB Press

55X8
55X8
55X8

Standing Lat Raise NO LONGER ---> POWER CLEANS Now!

45X8
65X8
65X8

Narrow Grip BP

115X8
115X8
115X8

French Press (I am assuming Skull Crusher here, so I did them standing too)

65X8
65X8
65X8

Barbell Curl

70X8
75X8
75X8

Hammer Curls

40X8
40X8
40X6

Abs (HLRs)

4 Sets of 10

Macro

Cal = 2,902
Fat = 95
Carb = 240
Protein = 275g

Plan to relax and enjoy the weekend! You all do the same :) Final bowling match is next week too. We are competing for the #1 position..

directconnectio
08-04-2006, 06:50 PM
But that's not saying much as a VTEC Honda is not that fast.

John04Civic
08-04-2006, 06:54 PM
But that's not saying much as a VTEC Honda is not that fast.
Yeah I know, just needed a catchy title...

I am WELL aware the capabilities of my car.

JamesBOMB
08-04-2006, 08:05 PM
shoulders pretty much good. the left rotator cuff sometimes needs a good warming up for shoulders and bench to not get any pain feeling. Other than that I am ready to rock and roll.

I got this now
http://img137.imageshack.us/img137/8503/937070409lms4.jpg

Still miss me flowmaster though
http://img256.imageshack.us/img256/9089/im0033209qj.jpg
http://img428.imageshack.us/img428/6046/im003215800x6004vv.jpg

John04Civic
08-05-2006, 06:36 AM
Thats great to hear dude!

Nice choice for the car.. Looks sweet. I love the wagons too.

Stumprrp
08-05-2006, 07:12 AM
checkin this out progress looks good dude nice 300 x 4 deads, are you cutting or bulking?

TwiloMike
08-05-2006, 07:20 AM
love the wagons too.
That ain't no wagon, foo'! It's a hatchback! ;)

http://i27.photobucket.com/albums/c199/TwiloMike/Mazda%20damage/rightsmall.jpg

JamesBOMB
08-05-2006, 12:36 PM
For a 4 banger these things got some balls. Although wot tends to be slow for a second. Wouldnt mind making it faster down the road

John04Civic
08-07-2006, 09:05 PM
checkin this out progress looks good dude nice 300 x 4 deads, are you cutting or bulking?
Bulking man..

Sorry for no updates today.. Will update first thing in the morning!

JamesBOMB
08-07-2006, 09:15 PM
bulking!!! Its not time to bulk yet!!!:whip:

John04Civic
08-08-2006, 04:48 AM
bulking!!! Its not time to bulk yet!!!:whip:
I'm tired of dieting dude.. It was driving me nuts! School is starting soon so my poon searching will drop by about 75%.

August 7th, 2006

WBB1 Day ONE:

BB Bench Press

185X8
185X8
135X8 (Drop set)

Low Incline DB Press

55X8
55X5
50X7

Dips

BWX8
BWX8
BWX8

Chin ups

BWX8
BWX7
BWX6

Deadlifts

135X8
185X8
215X8

Barbell Rows

105X10
105X10
105X5

Shrugs

245X10
255X10

Macro

Cal= 2,830
F= 71
Carb = 297
P = 248

JamesBOMB
08-08-2006, 05:00 PM
more sets more sets!

John04Civic
08-09-2006, 06:03 PM
more sets more sets!
Time my friend.. And when school comes around it is gonna get worse. :( This semester my schedule is goofy as hell.

Anyways

August 9th, 2006

Squat

215X8
215X8
215X8
225X4

Hack Squat (BB)

95X8
95X8
95X8

Leg Curls

Hams were tired out after SLDLs. I said F it to this exercise.

Straight Legged DLs

185X8
185X8
185X8

Standing Calf Raise

210X10
210X10
210X10
210X10

Macro

Cal = 2,878
Fat = 97
carb = 256g
Protein = 240g

Comments on today:

Today was by far the most INSANE workout I've had in awhile when it comes ot my Squats. First off, to anyone who doesn't have a spotter when squatting.. GET ONE. My mental game was much more stronger with a spotter to back me up.

I got a spot from a fellow who gave me some GREAT advice and damn near read my mind. He said: "From the way you are holding that, it looks like a lot of the weight is being felt in your lower back." My jaw nearly hit the floor, as he was right on the money. He showed me his form, I emulated it and the reps came out MUCH EASIER. He spotted me on the 3rd 215 set and the 225 set and thanks to him I was able to knock out some reps I couldn't do without! I just need to keep the back a lil more straight IMO.

He also helped clean up my Deadlift form. Thanks to him once again, war wounds on calves went up 200% and I had to start wearing pants on Mondays :)

I feel this is setting me up for big gains in the future!

JamesBOMB
08-09-2006, 08:07 PM
Ya if I dont have a spotter (like today) I wont squat. Only like 3 people in the entire gym know how to spot and they werent there. I dont trust idiots spotting me, injury waiting to happen. Congrats on the insane workout, just keep it comming no matter how insane school is!:strong:

John04Civic
08-14-2006, 05:00 PM
Ya if I dont have a spotter (like today) I wont squat. Only like 3 people in the entire gym know how to spot and they werent there. I dont trust idiots spotting me, injury waiting to happen. Congrats on the insane workout, just keep it comming no matter how insane school is!:strong:

Thanks dude, I have a plan I have developed that I believe will yield proper time in the gym is STILL possible (I hope).

Anyways

August 14th, 2006

WBB1 Day ONE:

BB Bench Press

190X8
215X5 - FINALLY IN THE 200s!!! WOOT!!!!!!! :evillaugh :eek:
135X6 (Drop set)

Low Incline DB Press

Wasn't a bench available, and I was running late.

Dips

25X8
25X8
25X8

Chin ups

BWX8
BWX8
BWX5

Deadlifts

225X8
245X8
300X3 - 300s are feeling better and better :)

Barbell Rows

105X10
105X7


Shrugs

245X10
255X10

Macro

Cal= 3,110
F= 91
Carb = 358
P = 222

Ate a lot today I know... But after a hard workout with 2 great sets in the core exercises. I deserve it!!

Con
08-14-2006, 05:48 PM
Nice workouts, I sure hope having a spotter helps with squats cuz im scared to go any higher on mine till I get one.

Also I was wonderin, if you dont mess up your shins with deads, is that an indicator youre doin them wrong?

Dman those carbs must be yummy :D

John04Civic
08-14-2006, 07:59 PM
Nice workouts, I sure hope having a spotter helps with squats cuz im scared to go any higher on mine till I get one.

Also I was wonderin, if you dont mess up your shins with deads, is that an indicator youre doin them wrong?

Dman those carbs must be yummy :D
Well its just that by keeping the bar AS CLOSE to you as you can, its easier to lift and promotes a straighter back, which is by far the most important.

By wearing pants I have been able to avoid the "war wounds" which come with the rought parts of the bar touching my hairy legs :)

And yes, they are yummy, bulking rocks.

Thanks for the comments

John

RickTheDestroyer
08-14-2006, 08:51 PM
Damn man- it's been too long since I stopped by here- kicking some ass on the recent workouts. BIG congrats on the bench improvement.

John04Civic
08-21-2006, 06:51 AM
Damn man- it's been too long since I stopped by here- kicking some ass on the recent workouts. BIG congrats on the bench improvement.
Thank you sir..

And I'd like to apologize for my lack of posting, for it was due to my ****TY BROADBAND PROVIDER!!! Ahh.. I'm getting frusterated talking about it! Seriously though, I have been tracking everything as usual, and tonight I will have an update (I am at school right now).

So no need to fear..

John04Civic
08-21-2006, 07:57 PM
Good evening everyone..

August 21st, 2006

Yes I did have other workouts (all on schedule), but I will save time by just letting you see a 2week gain vs week by week.

Anyways:

WBB1 Day ONE:
BB Bench Press

190X8
215X4
135X6 (Drop set)

Low Incline DB Press

60X8
65X7
70X3 - Spotters sure do help out huh? This is my highest incline EVER.

Dips

BWX8
BWX8
BWX8

Chin ups

BWX8
BWX8
BWX8

Deadlifts

225X8
245X8
300X5 - 300 doesn't scare me ANYMORE BIATCH!! My legs shake a lil bit, but I am lifting this weight OFF THE GROUND starting out, and every week I am working on improving my "exploding" with my legs.

Barbell Rows

Outta time this week.. School is a bitch eh?

Shrugs

245X10
245X10

Macro

Cal= 2926
F= 100
Carb = 301 (Its high due to my eating Rice everyday, that adds nearly 90 carbs along with oatmeal for breakfast which adds another 60!!)
P = 200


Guys I'm feeling stronger than ever! I mean I was DLin 225 like it was NOTHING. Just banging that BS out before I hit the big weight. It feels great to finally be somewhat stronger! I'm so happy I'm on the bulk now with creatine!

JamesBOMB
08-21-2006, 08:58 PM
Just make sure that spotter is there to spot and NOT touching you or it dont count.

I bet you can almost TASTE that 2 plate bench. For alot of people thats like the mile high club. 215x4 hmmm I dont see why you couldnt do 225x5 in under 2 months if you worked for it.

and I hope thats not white rice your eating!

RickTheDestroyer
08-21-2006, 09:28 PM
**** yeah bro- deads are looking strong and it's really pretty satisfying when you realize how much stronger you've gotten. It looks like you're bulking right and it's paying off man.

John04Civic
08-22-2006, 01:35 PM
Just make sure that spotter is there to spot and NOT touching you or it dont count.

I bet you can almost TASTE that 2 plate bench. For alot of people thats like the mile high club. 215x4 hmmm I dont see why you couldnt do 225x5 in under 2 months if you worked for it.

and I hope thats not white rice your eating!
Whats wrong with white rice? And thanks for the kind words Rick :) it really does feel good, and I feel a lot more confident within myself (even though I look the same with a lil more belly room) too.

Eszekial
08-22-2006, 04:38 PM
Did you mean to say, reaching for spoon, instead of poon?

I would think going to school would help in the "poon" department.

John04Civic
08-22-2006, 04:53 PM
Did you mean to say, reaching for spoon, instead of poon?

I would think going to school would help in the "poon" department.
Where did I say poon?

JamesBOMB
08-22-2006, 05:03 PM
white rice is a pretty poor choice nutritionally in comparison to say wholewheat products. Its large surface area, lack of fibre and protein means it has a high GI and you're stripping it of vitamins and minerals like magnesium, thiamin and niacin

brown rice:)

RickTheDestroyer
08-22-2006, 06:13 PM
James is dead-on with this one. Brown rice is yummier too.

John04Civic
08-23-2006, 08:11 AM
James is dead-on with this one. Brown rice is yummier too.
I'll be sure to start munching on that then.. Thanks fellas for looking out!

TwiloMike
08-23-2006, 10:56 AM
Brown rice FTW! It'd replaced white rice, potatoes, and pasta for me. Good stuff.

John04Civic
08-24-2006, 07:36 PM
August 24th, 2006

Squat

215X8
225X8
255X5

I got a feeling next week may be going for the big 275lbs.. on a mysterious 4th set ;) I actually wore working boots / pants to squat in (got this advice from the same BB'er that has helped me in other fields), and I was able to hit out all the reps with a lot more ease and didn't even require a spotter (he didn't help me up at all) for the 5 reps on my 255 lift. I suggest trying it! I found some old boots and they worked AWESOME!


Hack Squat (BB)

115X8
115X8
115X8

Straight Legged DLs

185X8
185X8
185X8

Standing Calf Raise

225X10
225X10
225X10
225X10

Asking for help in Diet thread tomorrow night probably.. I need a more sophisticated eating schedule.

John04Civic
08-29-2006, 04:39 PM
August 7th, 2006

WBB1 Day ONE: While lifts were on target....

BB Bench Press

190X8
215X5
225X2 - Yes I went for it today, and I bet bottom dollar if I would have had better H20 intake and food, I could of done at least ONE without help. I had to have a spotter for both reps :( So I am not too thrilled.

Low Incline DB Press

50X8
50X8

Dips

BWX8
BWX8
BWX8

Chin ups

BWX8
BWX8
BWX8

Deadlifts

225X8
245X8
300X6

Barbell Rows

95X8
95X8

Shrugs

245X10
245X10

Macro

Cal= 3,112
F= 103
Carb = 321 (Remember, I am eating NO candy. This is all from NON-PROCESSED FOOD)
P = 241

...It just didn't feel as good. I left my water bottle in my other class, so I depended on that ****ty fountain. Intake was down, my food schedule got fuxored thanks to a school function.. Just problems everywhere I tell you!

JamesBOMB
08-29-2006, 08:18 PM
nice back day ;) do complete sets or do nothing!

dont worry about the bench, next week it will be there. I think you need to start putting weight on your dips now:hump:

John04Civic
08-29-2006, 08:36 PM
nice back day ;) do complete sets or do nothing!

dont worry about the bench, next week it will be there. I think you need to start putting weight on your dips now:hump:
Well I've been back, its just I haven't been posting.. Its my fault.

I have been doing weight here and there, but fatigue from Bench / Deadlifts along with time constraints is making working out abitch lately. Damn school.

My biggest problem is food at UofL, luckily my grandmother is helping me out by cooking up HahnB's protein bars giving me nearly 1000 calories per bar.

JamesBOMB
08-30-2006, 05:35 PM
Just wait until you are working 50hrs weeks, you will put off working out just to have free time. Life sucks like that, work, workout, sleep etc. If you cant lift atleast eat! Good luck for the entire year ahead of ya! (dont forget to nail chicks!)

John04Civic
08-31-2006, 05:39 PM
August 31st, 2006

Let this mark the day.. of my BEST workout so far.

Squat

215X8
225X8
255X8

So I decided today I will go for 275lbs.. Here is how I did.


275 X 0



That is right. I couldn't do one. That is because I NEVER attempted it. My spotter urged me to go heavier, because he said I did the 255 X 8 so well and really didn't need his help at all.

So I did.

315X3 (Spotter Light / Medium Assistance on all 3)

I couldn't believe I actually did 300+ on a Squat! Wow. I drove home and I just kept saying to myself.. "Three Hundred, and Fifteen Pounds" I still don't believe I did it! But I did! Wow! I probably won't go for it again in awhile, I want to get more comfortable with 275lbs. first, and then 295lbs. before I go off banging out 315 every session.

It feels good, because I feel like I am hitting an elite stage of bodybuilding. I'm getting numbers that the average joe just couldn't walk in and do. That makes me feel good.

Hack Squat (BB)

135X8
135X8
135X8

Straight Legged DLs

135X8
135X8
135X8

Standing Calf Raise

225X10
225X10
225X10
225X10

Food wise. I ate a lot, take my word for it. I ate chicken and dumplings, stuffing, and a MRP for dinner. :)

Calories = ~3,465
Fat = 102+ I don't know the fat on HahnB's Protein bars yet.
Carb = 338 Once again.. Only the stuffing was processed food today. I guess you would say the Jif Peanut butter is too
Protein = 193

RickTheDestroyer
08-31-2006, 07:09 PM
Let me be the first to say "I told you so (http://www.wannabebigforums.com/showpost.php?p=1464485&postcount=196)!"
Big congrats man. I hope I get to your level eventually (http://www.wannabebigforums.com/showpost.php?p=1464164&postcount=194). ;)

John04Civic
08-31-2006, 09:43 PM
Let me be the first to say "I told you so (http://www.wannabebigforums.com/showpost.php?p=1464485&postcount=196)!"
Big congrats man. I hope I get to your level eventually (http://www.wannabebigforums.com/showpost.php?p=1464164&postcount=194). ;)
You are too kind! However, your routines IMO yield better results. You are training more intensely IMO than I am.

Next routine I plan to maybe run 5X5 with only like 4 exercises max for each split...

John04Civic
09-12-2006, 05:43 PM
Hi everyone,

SORRY for not posting lately. I have been tied up with School and I have a major exam Thursday. After this exam things will lighten up for a few days and I will catch up with posting and what not.

Sorry again :(

RickTheDestroyer
09-14-2006, 07:21 AM
We forgive you. Kick some ass on your exam and then give us an update bro.

John04Civic
09-14-2006, 08:20 AM
We forgive you. Kick some ass on your exam and then give us an update bro.


I sure hope I do. I met up with the professor this morning to discuss some final things.

I'm taking an International Finance Exam (Currencies, Forwards, Options, etc.)

I will be sure to give an update after the gym tonight, thanks for checkin in!!!

John04Civic
09-14-2006, 05:17 PM
Good afternoon / evening everyone..

Lets begin with a discussion..

I haven't been on due to me wanting to change routines. While WBB1 is a GREAT routine, I'm ready for change. Yes, I haven't plateau'ed or whatever, but I like change (lefty trait I guess).

Anyways, I mixed up leg day today..

Narrow Squats

135X8
185X8
225X8
245X7

SLDL

135X8
135X8
135X8

Seated Calf Raise

110X10
110X10

Abs (God I hate ab exercises)

8
8

I used a medicine ball on a semi-steep decline. I would come up, toss the ball in the air, catch it, and go back down. During my break I did 5 situps on each side.

Nothing too volumous here, but we all know that burning off fat through 100 situps is bullpoopy.

Box Squats

135X8
155X8

I tried these after I saw a guy doing them. Pretty cool IMO. The chair he used (didn't have a box) was about 1 ft - 10 inches off the ground. Nice little workout there, I didn't go too heavy due to me never trying it.









Training wise: I should have a training partner next week (He was sick Mon / Tues). This guy is pretty hardcore with respectable size and excellent strength. He has given me some great advice (wear boots on Squats / Deads, Improved Deadlift form, Squat form, etc.) and I think I need someone that can yell at me and say, "PUSH HARDER PUSSY!"

I welcome the challenge :)

John04Civic
09-21-2006, 01:40 PM
Alright..

I have trained for 2 days (Tuesday and Wednesday) with my new training partners and MY GOD have I done a lot more in a lot less time.

From what I remember (I am at school now mind you), this is what went down Tuesday:

Tuesday ( Shoulders / Tris )

Standing Military DB Press (Single Hand presses)

60X8
60X6
60X6
60X4

Seated Military BB Press

135X8
135X6
185X2
135X4
135X5

Upright Rows

115X10
115X8
115X7

Tricep Cable Pulldowns

50X35
70X20
80X10
20X20

Incline Skull Crushers

115X3
115X3
115X3

I may have forgetten something for this day. I will update later with more accurate #s and what not, but this is around the ballpark.

Wednesday

"Semi" Deadlifts

135X10
315X10
315X8
315X7

Back Extension

BWX12
BWX12
BWX12

BB Rows (Standing on a bench)

135X8
115X17
135X6
135X6

Seated Pulldowns Supersetted with Cable Rows

120X12 ; 70X8
120X12 ; 50X10

140X10
DropSetted to
100X10
DropSetted to
70X10

Supersetted with Cable row Dropset at:

100X8
60X8
20X10

These #s were ballpark again, I did NOT have time to write everything down (They move fast.. Rest periods aren't very frequent.). Put it this way, it hurts putting my jacket on, my shoulders are more sore than ever, and I love every second of it. I can't wait until Friday (Legs).


I am going to make another Excel file that will let me write down everything that is going on so I can update this journal better.

RickTheDestroyer
09-22-2006, 01:31 PM
Workouts look real good man- real strong. Seated millies are ****ing really strong.
You'll want a lower box for box squats- 22" is high as hell... also be really careful with those upright rows- they can murder your shoulders, and not in a good way.