View Full Version : Road To Riches

07-11-2006, 12:20 PM
Hi, I'm new to the journal. I'm a Stock trader from Las Vegas, im gong to school for athletic training/ sprots meds. I would like to start the journal to start keeping better track of my workouts.

My current weight is 210. My weightlifting goals are pretty standard... bulking up in fall (210-215) and sliming down a little for the summer (190-200) nothing to extreme when slimming down (like to eat) didnt do a very good job losing weight this summer. My ultimate goal is to one day compete against my dad in a bodybuilding contest.

07-11-2006, 12:26 PM
Welcome, is your dad a bodybuilder?

07-11-2006, 12:26 PM
welcome buddy you found..ill check in later


07-11-2006, 12:39 PM
He thinks he is LOL!!!!

[B]Monday's chest workout:

Bench: 135x8 225x5 245x5 225x8
Incline Machine: 90x8 180x5 230x5 last set drop set 230x5 180x10
Decline Bench: 135x8 185x5 225x3
Pec Deck: 60x5 70x5 80x5 90x5

And did a few Bi's:
Preacher Curl: 50 x8 75x5 100x3

1/2 hr on treadmill

My benching has sucked lately... trying to get back into it.

07-11-2006, 05:15 PM
Tuesdays Back Workout:

25min of cardio in the morning

Weightlifting in the afternoon:

Warmed up with pullups: 2 sets of 5 *narrow and wide

Wide front pulldowns: 150x8 170x5 190x5 210x5

Seated Rows: 165x5 180x5 195x5 210x5

Narrow pulldowns: 130x8 150x5 170x5 190x5

Dumbell Rows: 80x6 90x5 100x5 110x5

I like to do my cardio in the morning before work and my weightlifting after work. My workout went well today. Gym took out the T-bar row machine. Have to go up in everything put Dumbell rows, the 110 i got 5 but the last 2 were ugly so i think i will go up with my first 3 sets and stick with the 110's for 1 more week.

07-11-2006, 07:53 PM
nice workout.. kinda down since the last time we worked out.. were you up in the market or down?


07-12-2006, 06:21 AM
Take it you don't live too far away from your gym being that you can do some am cardio and a pm workout.

Welcome here man, you're definitely a strong one doing 245lbs on the flat bench press while just getting back to it.

07-13-2006, 09:04 AM
thx cocoa... My house is 5 min from the gym and there is a gym 5 min from where i work. The best of both worlds.

Didnt go in yesterday wasn't feeling good went home and crashed.

07-13-2006, 09:08 AM
Coke- his benching is way down.. he does more than me

CARDSHARK- whimp..did u make any money yesterday?


07-13-2006, 09:31 AM
245...weren't you just like benching 315 for reps when the old man was out there...I see sandbagging runs in the family.

07-14-2006, 09:17 AM
It Must Run In The Fam. Pup. Dont Know Man Was Doing Great In The Bench Then Had One Bad Chest Day And Now Im Trying To Catch Up.

Ybw: Made Money Every Other Day So Today Should Be A Winner.

Did Shoulders On Thurs.

25 Min Of Cardio In The Am.

Military Press: 95*10 135*8 155*5 175*3

Shoulder Press (machine): 165*8 195*6 225*5 255*5

Shrugs: 135*10 225*8 275*5 275*5 And The Drop Set 225*10

Side Raises: 20*10 30*6 45*5 45*5

Front Db Raises: 3 Sets 6 At 30lbs Then After Each Set Used The 45lb Plate.

It Was An Ok Shoulder Day, Not As Sore As I Would Like To Be Today.

Will Be Gone For The Weekend, Going To San Diego For The Weekend For My Niece's Softball Tourney, I Help Coach The Team. See Ya'll Next Monday. Have A Good One. Lift Hard!!!!!

07-14-2006, 07:33 PM
awesome shoulder day bud.


07-15-2006, 10:08 AM
It Must Run In The Fam.

I bet being real lean must run in the family as well, lol...great you are disciplined enough for some am cardio.

Nice shoulder session, wish our shoulder press machine went that high - that must be a damn good one.

07-17-2006, 06:20 PM
Thx coke wish i had more dicipline. The shoulder press is awesome my shoulders are fried after that.

Monday's chest workout:

25min cardio in AM

Bench: 135x8 185x6 225x5 250x5 275x1

Incline Bench: 135x6 185x5 205x5 215x5

Flat DB Press: 90x6 100x5 110x5 115x3

Incline DB Press: 80x5 90x5 100x5 105x3

Incline Fly's: 40x6 50x6 60x6

Cables Raises (lower Pecs): 25x6 30x5 35x5

Wrist Curls: 40lb DB 3 sets of 10

Abs: Situps 3 sets of 10 and Hanging Knee Raises: 3 sets of 6

Lost a little bit on my DB presses, hopefully i can get back to where i was. Wasn't many sit-ups but it's 48 more than i've done all year... LOL

07-17-2006, 07:26 PM
nice chest workout.. kinda low on the incline bb arent u?.. how did the market go,up/down?


07-18-2006, 06:36 AM
Great chest day dude, keep this up and you'll past previous levels for sure.

07-18-2006, 05:53 PM
thx Coke And Ybw.

Tuesday's Back Workout:

25 Cardio (am)

Warmup With Pullups: 2 Sets Of 5 *wide Then Narrow

Incline T-bar Rows (machine): 165x8 195x5 225x5 255x5

Wide Pulldowns: 160x5 180x5 200x5 220x5

Seated Rows: 165x6 195x5 210x5 *225x5 *3goods Reps And 2ok Rep

Standing Db Rows: 30x8 40x5 50x5

One Tricep Exercise:

Rope Extension Superset With Over Head Rope Extensions:
80x8 100x5 110x5 120x5

Reverse Bb Wrist Curls: 3x30x12 And 1x40x8 Dropped To 30 Til Fail

Felt Pretty Good Today. I Like To Do At Least 1 Tricep After My Back Work Out. I'm Going To Alternate The Incline Tbar Rows With The Narrow Pulldowns. Any Suggestions On More Back Exercises??

07-18-2006, 07:38 PM
nice job there bud.. is the machine t bar at the golds or athelic club?


07-19-2006, 06:32 AM
Using 5 plates on the T-bar is very nice bro, good numbers throughout except on the db rows where I know you can do more, lol...I prefer the bb rows as of late although it took me a real long time to get into them.

07-19-2006, 09:02 AM
Thx Ybw, The Machine Is At Gold's Dont Know If U Remember But It One Of The First Machine's We Hit On Back Day When U Were Out There, Its Not My Fav One I'd Rather Do Free Weight Tbar Rows But Its A Good Warm Up.

Thx Coke, Yeah Looking At Those Rows Is Pretty Funny. Was Face Down On The Incline Bench, Just Trying A Different Angle But Really Didnt Care For Them, I Think I Will Just Stick With The Reg. Db Rows Instead Of The Incline Db.

07-20-2006, 08:17 PM
Thursdays Shoulder workout:

No cardio today, I met up with my buddy (BUDWEISER) last night and did't feel like getting up and doin it.

Military Press:
105x8 135x5 155x5 175x3

Shoulder Press (Machine):
180x8 210x6 240x5 285x3 *Machine only goes up to 285

BB Shrugs:
135x10 225x6 275x5 315x5 then drop set at 225 for 6

Side DB Raises:
20x10 30x8 45x5

Seated Front DB raises with superset front BB Raises (45lb BB):
30x6x3 each set followed by BB Raises

Felt really good today. Tomorrow is legs day.

07-20-2006, 08:56 PM
nice job bud.. wheres the seated db presses at?


07-22-2006, 08:09 AM
Fine effort for them delts and traps, it is a good thing to have a partner in the gym from time to time.

07-24-2006, 11:40 PM
Thx Coke.

YBW- I usually alternat the DB press with the Machine.

Monday's Chest Day:

135x8 225x5 255x4 275x2 225x8

Incline Bench:
135x6 205x5 215x5 225x4

FLat DB press:
95x5 105x5 110x4 115x2

Incline DB:
85x5 95x5 105x4 110x2

Cable Fly's:
40xFailure 50xFailure 60xfailure

Cable for Lower Pecs:
25xFailure 30xFailure 35xFailure

Sit ups.

YBW- that Incline Bench I did for you.

Think I will stick to DB fly's instead of the Cable. I get a better pump from the DB's.

07-25-2006, 07:17 AM
Good benching, I like seeing people do the heavy db flat and inclines - the very stuff I just don't do right now, lol.

07-25-2006, 07:17 AM
ace chest day bud.. are ya giving up the cable from the floor?

what place did your fatherin law take? how much money did he win?.. let me know when the show is on ESPN


07-28-2006, 08:16 AM
yo slacking here bud.. everyone go back to england yet?


08-09-2006, 08:57 AM
Back online know, been on vacation visiting YBW.

Tuesdays Chest Workout:

135x8 185x5 225x5 250x5 260x4

Incline Bench:
135x8 205x5 215x5 225x5

Flat Dumbell Press:
90x5 100x5 105x5 110x3

Incline DB Press:
70x5 80x5 90x5 100x5

Cable fly's:
40xFailure 50xFailure 60xFailure

Cable Raise for lower Pecs:
20xFailure 25xFailure 30xFailure

I was pretty happy with my bench and Incline bench, but my DB presses were'nt good could get into it. Hopefully next week is better.

08-09-2006, 10:17 AM
good workout bud....i gotta do chest today..dont think im gonna do so well ether cause of my sore collar bone


08-09-2006, 10:21 AM
How much better do you need to get?, lol - the session was above average to begin with...nice job on Chest dude.

08-10-2006, 09:00 AM
thx Ybw And Coke

Wed. Back Workout:

Warm Up With Pull Ups

Incline Machine Rows:
180x5 210x5 240x5 255x5

Wide Pulldowns:
160x5 180x5 200x5 220x5

T-bar Rows:
135x5 160x5 225x5 135xfailure

Narrow Pulldowns:
160x5 180x5 200x5 140xfailure

Iso Rows (hammer Strenght Machine):
90x5 135x5 160x5

Doin Shoulders On Thurs.


08-10-2006, 10:05 AM
Got plenty of stuff in there to trash the back. I've used the same sequence in the past with chest-back-shoulders following one another...be sure to get those arms and legs into the mix now that you're back to it here - ;)

08-10-2006, 06:07 PM
Coke- i'll start posting them, i get lazy at the end of the week and dont get on the computer but i promise i do arm and legs, and i'll start posting them.

Thursdays Shoulder workout:

Military Press:
135x6 145x5 165x5 175x4

Seated DB Press:
60x8 75x5 85x5 90x5

DB Shrugs:
115x10 105x12 95x14 85x16

Side DB raises:
20x10 30x8 45x5

Front cable raises (rope):
40x8 60x6 80x5

Happy with my workout but need to go up on my DB presses and Shrugs.

Arms tomorrow.


08-11-2006, 06:44 AM
Was just giving you hell about the arms and legs, lol...good shoulder session.

08-12-2006, 12:45 PM
coke- this post is for you.. lol...just playin

Fridays Arm Workout: Bi's and Tri's (longhead)

Ez bar curl:
65x5 75x5 85x5 95x5

Skull crushers:
65x5 75x5 85x5 95x5

Incline DB curls:
205 25x5 30x5 35x3

Overhead rope ext:
40x5 50x5 60x5 70x4

Preacher Curl:
40x5 50x5 60x5 70x5

Rev. Pushdown:
70x5 90x5 110x5 130x5

Hammer Curl:
25x5 30x5 35x5 40x5

DB Kickbacks:
25x5 30x5 35x5 40x5

Next weeks arm workout will be better the weights all over the place. I'm trying a new routine: Week 1 Long arms Week2: Short head Week3: Medial arm. Week 4 superset week 1 and so on then on week 7 it repeats itself. Got the workout from this month Muscle and Fitness Magazine. So we'll se how it works. Let me know what ya think.


08-12-2006, 10:44 PM
Saturday's Leg workout:

135x5 185x5 225x5 250x5 275x5

Legpress (lower level):
270x5 360x5 450x5 540x5

180x10 3x270xfailure

Superset leg extensions and iso leg curls:
Extensions: 110x5 140x5 170x5 200x5
Leg curls: 30x5 40x5 50x5 60

Went pretty well, dont think i will be walking very much tomorrow. Next week i will do the leg press on the top level and do the Hack squat instead of the leg extension. Will alternate week to week. Monday back to chest.

08-13-2006, 10:38 AM
dam your squating now..wherez the hacks at?.. i didnt the ez bar didnt care for it.. ill try narrow grip next week


08-14-2006, 06:23 AM
Switching around the movements on leg days sounds like a fine plan...both arms and leg days looking tight.

08-14-2006, 07:50 PM
Coke: thx i like to switch it up a little.

Mondays chest workout:

135x5 195x5 235x5 255x5 265x4

Incl. bench:
135x5 210x5 220x5 230x5

Flat db press:
90x5 100x5 110x5 115x3

Incl Press:
80x5 90x5 100x5 105x3

Incl flys:
35x5 45x5 55x5 65x5

Cable raises for lower pecs:

Felt pretty good today.


08-14-2006, 08:46 PM
solid chest day.. i see the benching coming back.


08-15-2006, 11:10 AM
Very nice numbers on the bench bro.

08-17-2006, 08:38 AM
Good workouts, bench is creeping back up
Where are the legs though?

08-18-2006, 09:02 AM
Ybw, Coke & Bill: Thx, I Feel Much Better About My Benching After Getting A 315 When I Visited Ybw, Boosted My Confidence Up. My Legs Are Still A Work In Progress... Lol

Thursdays Shoulder Workout:

Military Press:
135x5 155x5 175x5 185x3

Shoulder Press (machine): Ybw, The One At The Athletic Club
90x8 180x5 270x5 360x5

Db Shoulder Press:
80x5 85x5 90x5 95x5

Bb Shrugs:
135x10 225x8 315x5 185xfailure

Side Db Raises Superset With Front Db Raises:
25x6 30x5 35x5

Db Shrugs:
130x6 120x8 110x10 90xfailure

Felt Real Good Yesterday Hopefully I Can Keep It Up, On Arm Day On Friday.


08-18-2006, 10:41 AM
Great delt work, gave'em a beating - also trashed those traps too.

08-20-2006, 11:51 AM
nice workout bud.. go bengals


08-22-2006, 09:03 AM
Im back sorry havent been posting had a very busy weekend. Birthday Friday and My wife and I went away for the weekend for our anniversary. But I did get an arm workout in on Friday (no really big numbers). Also got a leg workout in on Sat. morning before we left. Got a 285 squat for 5 reps that about the only highlight of my leg work out.

Coke, YBW: thanxs guys i really had a good shoulder day i liked do the BB shrugs half way through the workout and then finish with DB shrugs.

Monday's chest workout:

135x8 205x5 240x5 260x5 275x3

Incline Bench:
135x8 215x5 225x5 235x4

Flat DB press:
95x5 105x5 115x5

Incline DB press:
90x5 100x5 105x5

Flat Fly's:
30x8 50x5 60x5

Lately on my bench and Incl bench i've been taking a min and half to a 2 min break between sets seams to be working. Also my chest is so blasted after my bench and Incl. bench i'm going to do 3 sets on my DB presses, I would do four sets but i dont want to drop in weight. What do u think about the 3 sets and the rest between sets.

Go Patriots!!!

08-22-2006, 10:34 AM
dam you on the chest workout


08-22-2006, 07:42 PM
workouts are great. Looks like your pops passed on some great genes.

08-23-2006, 07:56 AM
No one can do heavy duty work with short rests between sets, it just doesn't happen imo - fine chest session.

08-23-2006, 08:50 AM
Cardshark I would say at least 1.5 - 2min rest in between those heavy sets. You could do like YBW and work a set go talk with all the women, come back in a hour and do you next set. LOL Now I realize how he does such volume LOL
Personally I would stick to three sets, and just try to gradually get more reps. Didn't mean to spam your journal, but we have to take all the shots at YBW. Go Fins

08-23-2006, 06:14 PM
Ybw: Thx For Pushing Me When I Came Home. I Needed That Confidence Booster

Coke: Thanks Man Definetly See A Difference With Longer Rest

Cp:thx, I Can Only Hope Im In The Same Shape As The Old Man When I Get Older. He Is The Man.

Bill: Lol That Is Funny I Can See Him Doing That.

Wed. Back Workout:

Warm Up With Pullups

Incl. Rows Machine:
195x6 225x6 255x5 285x5

Front Wide Pulldowns:
140x8 180x5 200x5 220x5

Seated Rows:
135x8 165x6 195x5 225x5

Narrow Pulldowns:
120x10 140x8 160x6 180x5

1 Tricep Exercise: Rope Ext.

Didnt Really Feel Like I Had It Today Just Wanted To Get It Over. Shoulders Tomorrow.


08-24-2006, 04:49 AM
i see how it is now .. i got a gambler and moonshine dealer gonna gainup on me...well all i can say i know you guys can out bench me but you both have victorain secret legs
good workout bud


08-24-2006, 07:47 AM
Good rows and pulldowns Cardshark.

08-24-2006, 08:05 AM
Nice back session 'Shark.

08-24-2006, 08:58 AM
Good back workout still.

08-24-2006, 10:56 PM
I hope I'm in as good as your old man when I hit that age too. He would bounce my ass off the stage right now.

08-25-2006, 08:48 AM
Ybw: Thx.. I'll Give Ya That One.. R U Gunna Watch The Larry Bengals Tonight

Coke, Pup, Bill Cp: Thx For The Words.

Shoulders Thursday:

Military Press:
135x6 155x5 165x5 175x4

Shoulder Press (hammer Strength Machine):
90x8 180x5 230x4 180xfailure

Bb Shrugs:
135x10 225x8 315x5 315x5 Dropset To 225xfailure

Seated Db Side Raises Super Set With Seated Db Front Raises:
20x8 35x6 20xfailure

Ended With Db Wrist Curls.

Felt Pretty Good Added The Hammer Strength For A Different Angle, But May Put It In Every Other Workout. Arms Friday.


08-25-2006, 11:01 AM
Great way to end things with the db wrist curls. I used to really dislike the HS shoulder press because it seems to be of the behind-the-neck variety but now I throw them in more often…nice supersets with your bb shrugs dude.

08-25-2006, 06:18 PM
Coke: Thx, I Really Need To Start Working On My Forearm. The Hs Shoulder Press Is Definetly Different U Sit In There Expecting To Push Up But U Kinda Push Behind U. But I'll Throw It In There Once In A While Not Going To Make It A Core Lift.

Fridays Arm Workout:

Hammer Curl:
25x5 30x5 35x5 40x5

Reverse Grip Bench Press:
45x8 95x6 135x5 155x5 *couldn't Find The Right Grip.

Rev. Cable Curl:
80x5 100x5 110x5 120x5

Rev. Press Down:
90x5 110x5 130x5 150x5

Wide Bb Curl:
45x5 65x5 85x5 95x5

Cable Press Down:
120x5 130x5 180x5 200x5*machine Stops At 200 So Gunna Inc. Reps

Incline Db Curl:
15x8 20x5 25x5 30x4

Standing 1 Arm Overhead Db Extension:
20x5 30x5 40x5

This Is An Arm Workout Out Of This Months Muscle And Fitness Gunna Give It A Try There Is A 6 Week Program, So That's Why My Weights Look All Over The Place. Also If Anyone Does The Reverse Bench Press Can You Tell What The Proper Hand Placement Is? Legs Saturday.


08-26-2006, 08:19 AM
The arm session looks very nice, plenty of work there on both tri's and bi's with 4 exercises for each.

08-26-2006, 10:02 AM
I hated the HS shoulder press at first, but now I like it as a burnout after heavy DB work. My training parter wants me to give DB presses a try with my palms parallel. Basically like a seated version of DB push press, we'll see how that goes.

08-31-2006, 09:12 AM
Coke: Thanx man this week with my arm workout i will be supper setting the bi's and tri's

CP: I think i may add the HS as burnout cuz it did give me a good pump but i just wasn't used to the movement.

Haven't been on in a while, had a big test for work so been studying.

Monday's Chest workout: Just going to post my best lifts for the day:

Bench: 275x3 *wish i would have grabbed a spotter wanted 4

Incline Bench: 240x3

DB press: 115x5

Incline db press: 110x5

Incline DB fly's: 65x5

I felt really good Monday, so i hope i have that same intensity on my next chest workout.

Tuesday was back day, no really huge numbers to talk about.

Today i will be doing shoulders.


08-31-2006, 06:11 PM
Thursday Shoulder workout:

135x6 155x5 175x5 185x3

Machine press:
195x6 225x5 255x5 285x5

DB shrugs:
125xfailure 115xfailure 105xfailure 95xfailure

DB side raises:
20x10 30x8 45x5

Side cable raises: *first time doing these so the weight is a little light
10x8 20x6 30x5

Front Cable raises:
60x8 70x5 80x5

Ended with wrist curls.

08-31-2006, 08:25 PM
great pressing CS.

09-01-2006, 06:45 AM
Good chest and shoulder presses, I'm sure your back day was ok too bro - ;)

09-01-2006, 08:23 AM
Your pressing is coming back Aaron...next time you are here or if i can ever make it out there with your dad you and I have got to hit shoulders together.

09-05-2006, 03:27 PM
CP, Coke: thx for the encouragement

PUP: that would be awesome if we could do get a shoulder workout in, i look forward to it. I wont be back there til next summer though, but we'll c.

Monday's chest workout:

135x8 240x5 250x5 260x5 275x3
*have to stay at this weight til i can get 275 for 5

Incl. Bench:
135x8 225x5 235x5 240x3

Flat DB press:
95x5 110x5 120x3

Incl. DB:
95x5 105x5 115x3

Flat flys:
35xfailure 45xfailure 55xfailure

Felt good. Next week's chest workout will not change much as far as the weight goes, i dont like to increase my weight til i can get at least 5 reps. I think its going to start leveling off here for a bit, but hopefully not for to long.


09-06-2006, 06:20 AM
Muscle memory is your friend dude, go for at least 285lbs on the bench and soon enough - ;) ...super chest day!!

09-06-2006, 09:02 AM
with your and pup shoulders, i dont think ull fit thru the door.
pup im heading out in nov. if you can make it let me know


09-06-2006, 01:55 PM
coke: thx.. u think maybe i should do 240, 250, 275, 285?

ybw: u are a funny man, i'll try walking in sideways.

tuesdays backworkout:

Machine Rows:
195x8 225x6 255x6 285x5

Hammer strength Wide pulldowns:
90x8 180x6 270x5 230xfailure

seated rows:
150x8 180x6 195x5 210x5

Narrow hammer strength pulldowns:
90x8 180x6 230x6 270x5

1 arm hammer strength seated rows:
90x8 135x6 270x5

ended with Tricep pushdowns with rope.

As u can see i swithched up my back workout with mostly hammer strength machines, worked pretty well, felt pretty good.


09-07-2006, 06:33 AM
Sweet back day...as for the benching, anything to get back to the higher weights you've done in the past - ;)

09-07-2006, 08:14 AM
well why dont you and pup try going in the back thru the garage door then there shouldnt be a problem unless...coke or bill is there cause yo all aint gonna fit in one gym together.

i would start working at the end for some singles, then maybe work on repping out at 225.. if ya wanna beat me shoot for 225x22

howz yo brother doing? maybe you can get him to the gym instead of hanging with his gang friends


09-08-2006, 09:18 AM
coke: thx, i think i'm going to do singles on my bench starting with 285 and going up from there

YBW: Andy is doing ok, the situation isn't getting any better, but he's talked about getting back into the gym but still waiting to see if he actually goes and signs up... we'll see

Shoulders Thursday:

Military Press:
135x8 155x5 175x5 185x4

1 arm DB press: *weight is a little off 1st time doing this
30x8 50x6 70x5 80x5

DB shrugs:
130xfailure 115xfailure 100xfailure 80xfailure

Machine side raises superset with machine front raises:
3 sets

Finished up with Preacher curls and BB wristy curl

1 arm DB press was different but i liked them so i might throw them in once in a while. Arms Friday.


09-09-2006, 05:38 PM
Using 80's for one arm db shoulder presses is damn good, never tried those yet - fine shoulder workout.

09-12-2006, 08:50 AM
Coke: thx, im not sure i would have done the 80's if i started out with heavier weight, but we'll see next time i do them.

Last Friday's Arm/Leg workout (9/8/06): Had to work arms and legs in together cuz i knew i wasn't going to be able to get in Saturday.

Ez bar curl:
65x5 75x5 85x5 95x4

Skull Crushers:
75x5 85x5 95x5 105x5

Incl DB curls:
20x5 25x5 30x5 35x4

Overhead Rope Ext.:
50x5 60x5 70x5 80x5

Preacher curl:
50x5 60x5 70x5 80x5

Rev. pushdowns:
90x5 110x5 130x5 150x5

Hammer curl:
30x5 35x5 40x5 45x5

DB kickbacks:
25x5 30x5 35x5 40x5

135x8 225x5 250x5 275x5

Legs Ext.:
150xfailure 130xfailure 110x failure

Iso. leg curls: 1 leg at a time
40x5 50x5 60x5 70x5


09-12-2006, 11:26 AM
Better late than never to post the workout, lol - was a good one with arms and legs in one session, that's badda$$s.

09-12-2006, 12:17 PM
coke: lol yeah i get a little lazy on the weekends... work on a computer 5 days a week so that the last thing i want to do on the weekend.

Monday's chest workout:

135x8 235x5 255x5 275x4 285x1 300x2
*285 felt really good so i tried 300 and when i was coming up on the first rep it felt real good so i decided then to go for a second one and it didn't matter if i made it or not the first one just felt really good. The second rep was very slow but steadily move up.

Incline Bench:
135x6 225x5 235x5 240x4

Flat DB press:
100x5 110x5 120x4

Incline DB press:
95x5 105x5 115x4

Superset Cable flys with Lower cables.

After i got the 2nd rep for 300 i felt pumped up and the rest of my workout was awesome.


09-13-2006, 05:35 AM
The whole chest session was awesome indeed, great numbers throughout...nice way to raise up on the flat bench.

09-15-2006, 09:31 AM
Coke: Thx, being able to do 300 for 2 just made me pumped for the rest of my workout.

Thursday's Shoulder workout:

Military Press:
135x8 155x6 175x5 185x3

Machine Shoulder Press:
195x6 225x5 255x5 150xfailure

BB shrugs:
135x10 225x8 315x5 drop set: 315 to 225 to 135x failure

DB side raises superset with BB front raises:
BB 3x30x10
DB: 20x10 30x8 30x8

Ended with 4 sets of Hammerstrength Preacher curls.

Arms Friday.


09-15-2006, 09:46 AM
awesome job.. keep ushing to the limit


09-17-2006, 09:56 AM
awesome job.. keep ushing to the limit

Keep on with it bro, don't want to see you fall off...doing very well.

09-17-2006, 10:09 AM
sick past chest session dude and nice shoulder session

03-12-2007, 12:47 PM
Been a while since i've posted lol... My wife and I had a baby boy in Nov. so not alot time to do much...i've still been working out, not as much as i would like to but now im starting to get more time so i decided to start back in my journal.

Sundays chest workout:

185*8 225*5 245*5 255*4 275*1

Incline Bench:
185*5 205*5 215*5 225*5

flat DB press:
80*5 90*5 100*5 105*5

Incline DB press:
60*5 70*5 80*5 90*5

Incline Flys:
45*5 55*5 65*5

cable from floor:
30*5 35*5 40*5

Weight is down a little bit but feel pretty strong gunna increase everything next week but the bench need to get 5 at 255


03-12-2007, 08:09 PM
well ill be dam yo back..nice chest day bud


03-13-2007, 07:19 AM
Can see you haven't been slacking, those bench numbers are looking alright ...a new baby boy, congrats - :thumbup:

03-13-2007, 10:26 AM



Military Press:
135*10 155*8 165*6 175*3

Shoulder Press on Hammer Strenght machine:
180*10 230*8 270*6 360*3

Shrugs on Hammer Strenght machine:
180*10 270*8 360*6 450*4

Upright Rows (machine):
90*10 110*8 130*6 150*4

DB Shrugs:
130*failure 110*Failure 90*failure 70*failure

Ended with side DB raises (25lbs) superset with front BB raises (30) three sets

Tuesday is my day off... its my drinking night oops i mean league bowling night...lol. Doing Back on Wed.

03-13-2007, 11:52 AM
damn strong workout man

03-13-2007, 03:36 PM
Congrats on the new boy. Still doing some excellent lifting. I like the heavy db shrugs, must be a good gym to go up to that heavy!

03-13-2007, 08:50 PM
nice workout bud..i miss the HS shoulder press..when i come out we gotta do them and a few others that i like..your son thee only baby i know that was born a millionaire..


03-13-2007, 09:20 PM
good to see you back around. Congrats on the baby!

03-14-2007, 06:50 AM
Solid shoulder day.

03-15-2007, 12:09 PM
thx everybody... its good to be back and staying in touch with everyone

Wed Back workout:

Front pulldown:
160x10 180x8 200x6 210x4

db rows:
80x10 90x8 100x6 105x4

seated rows:
180x10 200x8 230x6 250x4

Narrow pulldowns:
140x8 160x6 180x4

ended with hammer strench iso rows

thursday is arm day

03-15-2007, 08:55 PM
nice workout.. i see your doing db rows which you hate.atta boy


03-16-2007, 06:58 AM
Nice back training man, things are rolling again.

03-16-2007, 09:29 AM
Ybw...i Do Hate Db Rows But They Work So I Guess I'll Just Suck It Up If I Want My Back To Be As Strong As Yours

Coke.... Thx Bro, Been Feeling Really Good

Thurs Arm Workout:

Ez Bar Curls:
75*10 85*8 95*6 105*4

Ez Bar Overhead Tricep Ext:
75*10 85*8 95*6 105*4

Seated Db Curls:
25*10 35*8 40*6 45*4

25*10 30*8 35*6

Cable Curls From Floor:
90*10 110*8 130*6 150*5

Tricep Pushdowns:
100*10 130*8 150*6 175*4

Cable Curl:
50*10 60*8 70*6 40*failure

Single Arm Reverse Pushdowns:
40*10 45*8 50*6 55*4

Ended With Forearms.

Felt Good But I Think Im Going To Stick With The Weight On The Ez Bar Curls And Extensions.

03-16-2007, 11:24 AM
Them ez bar numbers are as solid of a base you can get before raising up on arms, fine stuff there and overall.

03-16-2007, 11:45 AM
good arm day.. im up on ya with the cable to head for bis.. i got 14-16 games right yesterday..see how i do today


03-16-2007, 09:33 PM
Coke: Thx Bro... I Like The Ez Bar Alot Better Then The Barbell But Have A Way To Go With My Arms

Ybw:thx... I Think U Will Always Have Me On Arm Day

Fridays Legs Workout: (dont Laugh When U See These Numbers)

135x10 185x8 225x6 275x4

Legs Press: Not Sure How Much The Sled Is Without Weight On It
180x10 270x8 360x6 450x4

Iso Leg Curls:
30x10 50x8 70x6 90x4

Leg Ext:
95x10 125x8 155x6 185x4

Ended With Calf Raises.

Ok Its Over Stop Laughing....lol Off Saturday, Chest On Sunday

03-17-2007, 08:28 AM
Hey bro, those numbers were ok, lol...actually the leg work was good.

03-19-2007, 10:16 PM
sessions are looking strong. Nothing wrong with that leg session!

03-20-2007, 08:21 AM
cp, coke: thx guys just wish the legs were a little stronger.

Mondays Chest/Bicep workout:

185*5 225*5 250*5 260*4 280*1

Incline Bench:
185*5 205*5 215*5 225*5

80*5 90*5 100*5 105*5

65*5 85*5 95*5 100*5

45*5 55*5 65*5


75*10 85*8 95*6 105*4

30*10 35*8 40*6 45*4

90*10 110*8 130*6 150*4

45*10 55*8 65*6 40*FAILURE



03-20-2007, 01:55 PM
Tons of volume there man, whether playing catch up or not...ace effort.

04-02-2007, 08:33 AM
thx coke:

Sundays chest workout:

205*5 225*5 250*5 260*4 280*1

Incl. bench:
190*5 210*5 220*5 230*3

Flat db press:
70*10 80*8 90*6

Incl. db press:
55*10 65*8 75*6

incl. flys:
30*10 40*8 50*6

Ended with cables from floor.

04-02-2007, 11:15 AM
good workout.. i assuming thew db presses were easy beings you dropped back to do the 10,8,6..


04-03-2007, 06:58 AM
Super day of flat & incline benching dude.

04-03-2007, 08:24 AM
ybw: thx... yeah my weight on the DB presses are a little low just trying to figure out where im at now that im going to do more reps. I plan on going up next week 5lbs on each set.

Coke: thx for the props always

Monday Shoulder workout:

135*10 155*8 165*6

Hammer strength Press:
180*10 270*8 320*6

Shrugs Hammer strength:
180*10 270*8 360*6

Cable Upright rows from floor:
100*10 130*8 150*6

DB shrugs:
130*failure 110*failure 90*failure

DB side raise (25 lbs) superset with BB front Raises (30lbs) 3 sets

Off tuesday

04-04-2007, 07:34 AM
Killer job to be able to blast your delts after doing chest on the previous day…good numbers.

04-04-2007, 05:21 PM
thx coke

Wed. Back workout:

Wide pulldowns:
160*10 180*8 200*6

db rows:
80*10 90*8 100*6

Seated Rows:
180*10 210*8 230*6

Narrow Pulldowns:
130*10 150*8 170*6

Any suggestions on more back exercises? I think i may switch up the order its hard doing db rows the seated rows back to back.

04-05-2007, 07:19 AM
May want to consider doing some regular bb rows, ghetto rows, pullups, rack deads, etc…nice back session.

04-06-2007, 09:04 AM
thx for the suggestions coke.

Thursdays arm workout:

ez bar curl:
65*10 75x8 85x6

ez bar overhead tri ext:
65x10 85x8 95x6

standing db curl:
30x10 35x8 40x6

lying db tri ext:
25x10 35x8 40x6

cable curl from floor:
100x10 110x8 120x6

tri ext:
130x10 150x8 175x6

cable curls to ear:
50x10 60x8 70x6 drop to 40xfailure

single arm reverse cable pushdowns:
30x10 40x8 50x6

Ended with some wrist curls. Friday leg day.

04-06-2007, 09:13 AM
Glad to see your still in the mix!

04-06-2007, 10:12 AM
Ace sets throughout on arm day bro.

04-07-2007, 01:53 PM
thx coke and bill

fridays leg workout:

warmed up with straight let deadlifts to loosen stretch out legs:

225*8 245*6 265*4 285*2

leg press:
6 45's*8 8 45*6 10 45's*4 12 45's*2

calfs on legs press

iso leg curl:
40*8 50*6 70*4 80*4

leg ext:
125*8 155*6 185*4 215*5

ended with calf raises.

04-08-2007, 10:07 AM
Nice leg session throughout.

04-09-2007, 09:11 PM
thx coke

Tuesday backworkout:

warmup with pull ups

front pulldowns:
170*10 190*8 210*5

seated rows:
190*10 230*7 250*5

narrow pulldowns:
130*10 160*8 180*5

db rows:
85*10 95*8 105*6

iso low rows hammer strength:
3sets of 60x failure 1 set at 45x failure

04-09-2007, 09:37 PM
nice to see your seated row/db row are coming along fine..good back workout


04-09-2007, 10:06 PM
Things are looking good in here.

04-10-2007, 06:47 AM
Doing some real fine back work bro.

02-26-2008, 12:11 PM
Gunna try this posting thing again... lol.... Started something new, gunna alternate going heavy 1 week and the following week doing lighter weight with more reps. So we'll see


185*10 205*10 215*9

Incl. Bench:
135*10 155*10 165*10

DB press:
50*10 60*10 70*10

Incl. DB press:
40*10 50*10 60*10

Have to adjust the weight. Was tired when i was done, just not used to doing that many reps.... We'll c how long it lasts.

02-26-2008, 07:46 PM
welcome back.. wow ive never seen you go this light on yo workout..hope it works.. let me know


02-28-2008, 09:20 AM
ybw... i never have gone this light feels different but im gunna try it for a while so we'll see

Back workout

Front pulldowns:
100*10 120*10 150*10

DB rows:
60*10 70*10 80*10

narrow pulldowns:
100*10 120*10 140*10

Seated rows:
120*10 140*10 160*10

Straight arm Pulldowns:
70*10 80*10 90*10

Ended with Foreams

Need adjust weights, tryin to figure out where im at with doing light weight and more reps, used to doing heavy stuff.

02-29-2008, 05:20 AM
hope the light week/heavy week works for ya..is andrew working out with ya at all?


02-29-2008, 07:21 AM
Good deal on posting the efforts again...liking the high rep sets.

03-04-2008, 10:39 AM
Ybw... well see how it works gunna try it for a while, my biggest problem is finding the right weight to do
Coke: thx, this week is my heavy week..

Monday chest day:

135*warmup 205*8 225*6 250*4 265*3 285*1

Incline Bench:
205*5 225*5 235*3 245*2

Flat DB press:
100*6 110*5 120*3 70*failure

Icline DB press:
80*6 90*5 100*4

Incline Fly's:
55*5 65*5 70*4

Did Biceps after chest but was hurried, took my wife out for dinner for her birthday.

My second set on benching i felt a strange stretch in my left Pec made everything from there on out feel heavy, but was able to finish workout and felt it again when doing fly's, but feels fine this morning probably didn't stretch enough.

03-04-2008, 07:16 PM
good job on the chest workout..i think yo gonna go back to the heavy lift soon


03-06-2008, 12:30 PM
YBW... i think you're right dont really care for more reps

Wednesday Back Day..

Warm up with pullups

Wide Pulldowns:
150*8 170*6 190*5 210*4

DB rows:
100*6 110*5 120*5 130*5

Seated Rows:
170*8 200*6 230*5 250*4

Narrow Pulldowns:
120*10 140*8 160*6

Straight arm pulldowns:
100*failure 80*failure 60*failure

Workout felt pretty good.

03-06-2008, 08:16 PM
yeah i think with yo frame size you want the more mass/strenth workout..high reps for me are ok but on some of the excerises..youll figuire out which one they are


03-10-2008, 09:21 AM
Ybw... I think with arms and Legs i will do like a 10-8-6-4.

Little behind on posting..

Fridays Leg day:

Leg press Low level:
360*8 450*6 540*5 630*4

Leg Press Upper Level:
360*10 450*8 630*6 810*4

135*10 185*8 225*6 250*4

Leg curl:
70*10 80*8 90*6

Leg Ext:
110*10 140*8 170*6

Ended with Calf raises

03-10-2008, 09:28 AM
Saturdays Shoulder Workout:

Military Front Press:
135*10 155*8 175*5 190*3

Hammer Strength Shoulder Press:
230*8 270*6 320*5 360*4

Upright Rows:
95*8 105*6 115*5

Wide BB Shrugs:

Narrow BB Shrugs:

DB shrugs:
130*10 110*12 90*15

Side DB raises combined with Front Raises with 25lb weight: 3 sets

First time i've done wide and narrow shrugs really like them but think im gunna drop the weight a little bit to get used to them.

03-11-2008, 05:38 AM
nice job on the shoulder..after talking to you on the phone looks like were gonna have a chest war


03-11-2008, 06:31 AM
Good efforts back-to back man, keeping on strong.

03-11-2008, 09:41 AM
Coke... thx feel pretty good about my workouts lately

YBW... I think we r, but i have a ways to go to catch ya!!

Monday's Chest Workout:

135*warmup 225*8 250*5 265*4 285*1 300*2

Incl. Bench:
205*6 230*5 240*3 250*2

Flat DB press:
100*6 110*5 120*3

Icl. DB:
80*6 90*5 100*4

Icl. flys:
60*6 65*5 70*5

Bicep workout...

BB curl preset bar:
60*10 70*8 80*6 90*4

DB curl:
25*10 30*8 35*6 40*4

Hammer Curl:
20*10 25*8 30*6 35*4

Cable curls to head:
50*10 60*8 70*6 40*failure

Reverse BB curl:

Chest workout was great 285 bench felt much heavier than 300 almost just quit at 285. I'm gunna go up on everything on my arm workout just getting a feel for 10-8-6-4 reps.

03-12-2008, 06:58 AM
Raised up with the benching!!

03-13-2008, 05:59 AM


03-13-2008, 01:20 PM
thx coke

Ybw... learned from the best!! talked to andy and if he can get in lvac than we will try to get together on thurs and fri, and any other day that works

Wed. back day:

Warm up with pull ups

Front pulldowns:
160*8 180*6 200*5 210*5

DB rows:
100*8 110*6 120*5 130*5

Seated Rows:
190*8 210*6 230*6 250*5

Reverse Grip Pulldowns:
100*10 120*10 140*8

Straight Arm Pull downs:
90*10 110*8 130*6

Few Triceps after back.

Good workout. first time i've done reverse grip pulldowns, have to adjust weight, gunna switch week to week with that and narrow Pulldowns.

03-13-2008, 10:07 PM
looks like things are going great. You're lucky to have db's up to 130.

03-14-2008, 11:28 AM
You're lucky to have db's up to 130.

No kidding, lol...huge db rows and back day in general dude.

03-17-2008, 11:49 AM
cp, Coke: thx im glad to it gives you motivation want to work up to that...

Fridays Leg day:

135* warm up 185*10 225*8 250*6 275*4

Leg press (low level)
270*8 360*6 540*5 630*4

Leg press top level:
360*8 450*6 630*5 720*5

calves on leg press

calf raises

1 leg extensions:
65*10 80*8 95*6

Iso leg curls:
50*8 60*6 70*6

03-18-2008, 09:08 AM
Mondays chest day:

135* warmup 230*8 255*5 270*3 290*1 305*1

Incl bench:
205*8 230*5 240*3 250*2

flat db press:
105*6 115*4 120*3

Incl Db:
85*6 95*5 105*4

Incline flys:
65*5 70*5 75*4

Decline Bench:


Cable curl from floor:
80*10 100*8 120*6 150*4

Seated db curl:
25*10 30*8 35*6 40*4

Seated Hammer curl:
20*10 30*8 40*6

Db preacher curl:
20*10 25*8 30*5

Reverse curl back to back with db wrist curl

03-18-2008, 09:21 AM
Ace benching sets, solid curls and squats too dude.

03-20-2008, 10:51 AM
thx coke:

Wed. back day:

Wide pulldown:
170*8 190*6 210*5 220*4

DB rows:
110*8 120*6 130*5 80*failure

Narrow pulldowns:
130*10 150*8 170*8 190*5

Seated Rows:
200*8 220*6 240*5 250*4

Straight arm pushdown:
70*12 90*10 110*8 130*6

Mid back shrugs on Incline bench facing down:
40*10 60*10 80*8

I like the shrugs but have to do it a few times to find the right weight.

03-20-2008, 11:24 AM
nice benching..wont be long and the 315 will be back..i agree with CP on the dbs..im gonna try that excerise tonight and let u know if im gonna do it on shoulder day or back


03-25-2008, 11:08 AM
YBW... I hope andy joins my gym and i will try it, hard to find a good spotter.

Monday Chest Day:

135 235*7 255*4 270*2 290*1

Incline Bench:
205*6 230*5 240*4 250*3

db press:
105*6 115*5 120*4

incl press:
85*6 95*5 105*4

Incl. flys:
70*5 75*4 80*3

Chest workout felt horrible, think YBW's cold made it out to vegas, plus had to go in later than usual which threw it off a little.

03-25-2008, 11:15 AM
Even more impressed with the session since you're feeling subpar, on the mark regardless.