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nhlfan
09-09-2006, 02:23 AM
Hello and welcome to my online journal, I'll be trying to post in here after every workout. For now, I am working out with a friend and teaching him how to weightlift, but my training partner may vary throughout these next few months as none of them have dedication or the same goals as me.

As of 9/09/2006, I weight 165lbs at an unknown body fat percentage. I carry more body fat than I would like, but I'm comfortable enough with it to put on a little more while bulking.

I have been training with various routines with various levels of success since last November, but didn't do any serious training until shortly after I joined this site.

My current best lifts to date, I'm going to try and name everything I can just so I can look back on this and compare:
Bench Press: 60x8 DB Flat, with rubber not metal DBs (at the U of R gym)
Squats: 4x5 of 205, below parallel
Deadlifts: 1x245 as of this week, could probably have done another 10 pounds?

my routine consists of:
Monday:
Squat Variation One: 5x5
Squat Variation Two: 2x8 (if I've still got the energy)
sometimes I like to toss in 20 rep squats for a challenge, but usually I use regular barbell squats, wide squats, ATF Front Squats, or narrow stance barbell squats. I squat a bit below parallel. Really.
Dumbell Shoulder Press: 3x5-10
the range of movement for barbell shoulder excercises really hurt my right shoulder
Delt Raises:3x8
I haven't been doing these yet, but want to start
Abdominals variation: 2-3x8-15
I swich up the excercise and the amount of repetitions to train for hypertrophy and endurance
eat.drink.sleep

Wednesday:
Bench Press Variation:3-5x5-8
dumbell or barbell, standard grip, usually increasing the weight slightly with each set or pyramiding
Triceps:2x8
any tricep isolation excercise here, I switch it up between a few of my favourites.
and
Chest:2x8
any chest isolation excercise here
or, in leiu of chest and tricep isolation excercise, I do two sets of incline or decline work. I go back and forth between them.
Standing Calf Raises:3x10
eat.drink.sleep

Rest Day!

Friday:
Deadlifts: 4-5x2-5
Sometimes I do 5x5, and sometimes I try to do a heavy double for the last set or two
only the standard barbell deadlift is done here, no variations
Rows: 3x8
Power Cleans:3x3
here, or any other day of the week...it varies
Pullups


Rest Day!

sunday (optional):
dynamic work: speed bench and squat (using box), plus some extra arm work (I find much better results hitting my arms twice a week)


Start Over!

I'm going to stay on this for a while and try to bulk up 15 more pounds before I try and do a cut to lose a few pounds of body fat. I am going on a vacation this Christmas and would like to look pretty decent on it.


-Matt


edit: i don't exactly follow this anymore haah

nhlfan
09-09-2006, 07:20 PM
I tried doing some really, really light snatches today to test out the form, I have never done any before. I concentrated on both having good form and exploding off the ground as fast as possible.

60lbs x 2 sets x 3 reps

I may incorperate these into my routine.

nhlfan
09-11-2006, 04:42 PM
todays workout

barbell parallel squats
135x8
205x5
215x4
225x3
185x6

standing barbell military press
45x8
65x8
85x8
75x7

inclined weighted situps
30x12
30x12
30x12

standing barbell curls (light bicep workout...I'm trying to hit biceps twice a week now)
50x10
55x10
55x10

nhlfan
09-11-2006, 06:21 PM
I think I'd like to be 180lbs at 10-12% bodyfat by the end of december, I'm currently sitting at abou 168lbs at 16% bodyfat. We'll see if it can be done.

nhlfan
09-13-2006, 04:25 PM
today

incline bench press
45x8
65x8
95x8
115x8
115x8
115x8

tricep extensions
a warmup set followed by 4 working sets, i cant remember the weight

power cleans
65x4
95x3
105x3
115x3 (PB I think)

Sidior
09-13-2006, 05:44 PM
I like the split, but it looks like you would be doing DE squats the day before ME squats, which confuses me. Where abouts in Canada are you from?

nhlfan
09-13-2006, 06:22 PM
yeah to tell you the truth I'm not exactly sure on how to fit the speed work in.

I'm from Regina, Saskatchewan.

I'd like to add that right now I'm training my friend and this is his first week, so we've been taking it easy as far as volume goes. It will increase slightly in a couple of weeks.

nhlfan
09-15-2006, 04:28 PM
today i took two new lifters along with my regular lifting partner to the gym with me to teach them how to correctly lift weights because they had been displaying interest in learning. Working out with a group of 4 is a gym no-no, but we tried not to get in anyones way.

deadlifts
[various warm up sets here while demonstrating deadlift technique]
135x5
185x5
205x5
225x3 (PB for a triple)
205x4

not exactly the recommended 5x5 workout scheme, but the people i was with were getting restless and i was a tired from all the demonstration sets.

bent over barbell rows (this is my first time ever attempting them, so light, light weight)
65x10x3

pullups
10x3

it ended up that no one in my group really had enough strength to do enough pullups to make them worthwhile, so we moved to the pulldown machine

135x8x3

now i'm eating a few peanuts and drinking lots of milk while waiting for supper

nhlfan
09-15-2006, 05:44 PM
oh, I forgot to add the best part of my day. I was picking up a labcoat today to use in my chemistry labs, and when I asked for a medium one of the ladies working in the science stores asked, "are you sure? You look like a large; you're wide across the shoulders."

I've never been a large :D

nhlfan
09-17-2006, 04:56 PM
DE day today

DE Dumbell Bench Press
95x8
95x8
95x8

Narrow Grip Bench Press
95x8
105x8
105x8

Barbell Full Squats [I thought I'd go light today]
135x8
135x8
135x8

Snatch (I'm still learning the form and technique for these, so I'm doing them really light)
65x3
65x3

Ricky Bobby
09-17-2006, 05:10 PM
Anybody who attempts to perform the snatch deserves respect. I feel that it is the toughest lift out there. It seems to be the most difficult to master. Good for you man. Keep it up and you will be strong and powerful.

nhlfan
09-17-2006, 05:51 PM
I feel that it is the toughest lift out there. It seems to be the most difficult to master.
hahah I'm definitely agreeing. :bow: to those that do multiple plates

nhlfan
09-19-2006, 03:55 PM
I've been feeling sick and down on energy, I hope that I can continue my lifting tomorrow.

nhlfan
09-24-2006, 05:33 PM
alright, I'm finally getting healthier here.

bench press
95x8
115x8
135x8
145x2
150x1
160x1
170x1

I tried out some hang cleans instead of deadlifting because I don't think I have the mental focus to do them until I get a little healthier
95x4
115x4
115x3

i also demonstrated some deadlifts to some friends of mine

decline bench situps
35x8
35x8
35x8

triceps extensions
3 sets, 8 reps

static holds
225 until i gave up, 2 sets

I was happy to hit that 170 today, but I was not happy because I couldn't or at least didn't feel like deadlifting. Squats and shoulders tomorrow!

benny
09-24-2006, 06:11 PM
looking good, keep up the good work. don't push yourself too hard until you get over the sickness.

nhlfan
09-25-2006, 04:53 PM
feeling about the same today, but with more coughing and less of a runny nose.

thrusters (inspired by anthony!)
65x10
85x8
85x8
85x8

overhead press
65x8
65x8

preacher curls

interesting note about these, I had not done a curl for 2 weeks, and not done a preacher curl for even longer than that. I was able to do 5lbs more per side than the previous time for the same amount of reps! Very happy about this.

25lbs per side, plus bar (unknown weight)
3 sets, 8 reps per set

side lateral raises (I'm so weak at these)
10x10
10x10
10x10

called it a day, hopefully will be 100% soon

nhlfan
09-27-2006, 04:23 PM
barbell bench press
bar x 10
95 x 8
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

narrow grip bench press
95x8
115x8
115x8
115x9

called it a day due to time constraints and I'm still sick

I hope to go heavy on deads this friday.

nhlfan
09-28-2006, 05:14 PM
25 minutes of jogging for a kinesiology lab today

feeling more sick than i have a for a few days, and i had 11 hours of sleep last night

nhlfan
09-29-2006, 07:29 PM
today as I remember it

deadlifts:
95x5
185x5
195x4
195x4
225x3
225x3

bent over barbell rows
45x8
65x8
75x8
75x8
75x8

snatch
i can't remember my weight or sets or reps. I was teaching the lift to my friend, and used various weights and reps.

pullups
8xbw

my friend couldn't do more than 5 so we decided to go to a machine

wide grip pulldowns
135x8
125x8
115x8 (narrow, I should have done more weight)

standing barbell bicep curls
50x10
40x12

abs

this goddamn cold has to go away

nhlfan
09-30-2006, 10:06 PM
Looking at myself in the mirror today, I noticed that I look a lot better right now than I did a year ago when I weighed ~25 pounds less. I'm really happy with my results so far.

Working out tomorrow...

nhlfan
10-02-2006, 05:39 PM
didn't work out yesterday because of the two midterms I had today. It's going to be a busy week!

today (monday)

barbell deep squats
bar x 5
95 x 5
135 x 5
185 x 5
205 x 5
185 x 5
180 x 5

overhead/military standing barbell press
85x8
85x8
80x8

preacher curls
25 per side x 8
30 per side x 6
25 per side x 6

skipped abs because my ridiculous cough taxes my abs pretty badly and I think it would be a mistake to play them out.

decent workout imo.

Coke
10-04-2006, 05:31 AM
Been seriously going at it and moving on after being setback with the cold symptoms...wish you the very best Matt.

nhlfan
10-04-2006, 04:29 PM
cough is getting better, but I only had ~4 hours of sleep last night due to an important exam today.

Barbell Flat Bench Press
45x10
105x5
140x5
150x5
150x5
150x5
145x5

Power Cleans
65x3
95x2
115x1
135x1 (PR! I've had this as a goal for quite a while now)

Tricep extensions
100x8
110x8

ab work with 8 pound medicine ball focusing on speed

Coke
10-05-2006, 05:39 AM
Good news with the power cleans pr bro, nice effort overall.

nhlfan
10-06-2006, 06:11 PM
deadlifts
95x6
135x5
185x5
225x2
245x1
275x1 - new personal best. when i was lowering, i lost my form a bit and now my back has a slight pain. happy about the lift, unhappy about the injury

bent over barbell rows
65x8
85x8
95x12
95x10

chip ups (bodyweight)
x8
x8

wide pulldowns on machine
120x8
120x8
120x8
120x8
pretty easy, i think i could have done more weight

seated hammer curls
20x10
20x10

nhlfan
10-07-2006, 03:27 PM
back is absolutely fine today :-D

Tofer
10-07-2006, 11:12 PM
From a former HHUer, nice to see you making good progress, man.

I read a few of the fitness threads at HHU the other day and it occurred to me that almost no one there has any clue what they're doing. If I would have stuck around there for my fitness info, and not found this place, I would be so far behind where I am now.

Anyways, your deadlift numbers are looking pretty solid. Always be careful to practice PERFECT form, though, because otherwise it can be a pretty dangerous exercise. A messed up back is the last thing you want. If I were you I would ditch the pulldowns and do a couple more sets of pullups/chinups instead. You're basically working the same muscles with the two, but you're doing it far more effectively with chins/pullups.

Keep at it, dude. It sounds like you're making great gains.

nhlfan
10-07-2006, 11:56 PM
I read a few of the fitness threads at HHU the other day and it occurred to me that almost no one there has any clue what they're doing. If I would have stuck around there for my fitness info, and not found this place, I would be so far behind where I am now.

Yeah, there's a lot of misinformation there. I try and help out and give advice when I can.


If I were you I would ditch the pulldowns and do a couple more sets of pullups/chinups instead.
I agree. I've been doing them mostly because my training partner is weaker in the upper body than I, and he gets frustrated with them because he can't do as many. I usually just give in and move along with him to the pulldown machine after a couple of sets. I think I might continue to do pullups from now on, and talk between sets or something.

Thanks for the advice on deadlifts, and for commenting in my journal!

nhlfan
10-09-2006, 06:31 PM
quick picture I took today. full body with legs will be taken at the end of the bulk (november 1st).

http://i3.photobucket.com/albums/y77/nhlfan/hhuprogress.jpg

Tofer
10-10-2006, 11:18 AM
Arms are looking large, man. Nice work. Obviously I can't see what kind of fat you've gained during your bulk, but I would keep it going until January or February if I were you. You'll still have time to do a nice cut ready for Summer that way. But yeah, I'm not entirely sure what your goals are so you know best.

And yeah, thanks for posting in my pic thread.

Who do you think I was on HHU?

nhlfan
10-10-2006, 04:50 PM
the username escapes me, but i remember you as a tall, then-18 or 19 year old guy from edmonton who seemed to get into quite a few arguements haha.

I'd keep the bulk going, but I'm taking a vacation to hawaii this christmas and I want to drop some body fat for it.

Tofer
10-10-2006, 05:34 PM
the username escapes me, but i remember you as a tall, then-18 or 19 year old guy from edmonton who seemed to get into quite a few arguements haha.

I'd keep the bulk going, but I'm taking a vacation to hawaii this christmas and I want to drop some body fat for it.
Ha close. I did get into a fair share of arguments there.

But no, I've never lived in Edmonton. I live in Manitoba. My username was Boxcar Racer.

nhlfan
10-10-2006, 07:14 PM
yep, boxcar racer, that's it. i guess i just got the city wrong.

nhlfan
10-11-2006, 05:21 PM
flat bench
45x10
95x6
155x5
165x3
165x3
135x5 (narrow)

incline dumbell bench press
40x6
50x5
50x5

push press (too tired, probably shouldn't have done these)
45x5 (demonstration)
65x8
65x8

weighted situps on declined bench
45x8
45x8

I was going to do some hang cleans today but didn't really feel like trying. Instead, I tried some one arm cleans, which were interesting.

Coke
10-12-2006, 05:32 AM
Creeping on up there with your flat bench, that's the way to do it dude.

ViciousBish
10-12-2006, 09:16 AM
cool one armed cleans!

Awesome squat weight too

nhlfan
10-13-2006, 07:28 PM
thanks for the comments :D

i was without a training partner today.

rack pulls:
barx5 (just trying the movement, first time doing them)
135x8
135x8
155x8
175x8
175x8

pullups:
bwx8
bwx8

barbell rows:
95x8
95x8 (underhanded)
105x8
105x8 (underhanded)

then i messed around with cleans and clean and jerks for a while using 95lbs, then 115lbs.

Coke
10-14-2006, 07:15 AM
Good workout, you don't necessarily need to have a partner on back day anyways, lol - :D

nhlfan
10-16-2006, 06:55 PM
hahah true, i didnt miss him too much

today's workout. i dont know what it was, but everything felt ****ing heavy today.

squats:
95x8
145x8
175x8
175x8
165x8

overhead press:
85x8
80x8
80x7 or 8? i forget.

preacher curls
20 per side x 8
25 per side x8
25 per side x 12

called it a day. pretty frustrating but i'll go hard on wednesday.

nhlfan
10-16-2006, 10:26 PM
there just may be a 300lb deadlift attempt this friday

nhlfan
10-18-2006, 04:31 PM
flat bench
barx8
95x8
145x8
145x8
145x8

incline dumbell bench press
55x5+3 (i cramped up right around my hip, so i took a 20 second break and continuted)
55x5
45x8

dips
bwx3 (ooo boy....i'm sure i could get quite a few more before i was so tired, but still terrible

ab work, 2 sets.

Coke
10-19-2006, 05:08 AM
Serious stuff with these back-to-back efforts...big props to you on just the numerous reps alone.

nhlfan
10-19-2006, 07:26 PM
bodyweight is up to 173.

thanks for the comment cocoa

nhlfan
10-26-2006, 09:12 PM
haven't written in here recently.

i've had some back pain problems that are slowly going away, i don't think they are related to lifting, but it's possible.

set 2 PRs, 155x8 on bench press, and a 35 on each side for 5 reps for preacher curls. nothing else to report.

nhlfan
11-02-2006, 03:14 PM
back pain is gone. managed 155x10 today without much difficulty.

I'll be going back to lower rep lifts and cutting my calories beginning on monday.

nhlfan
11-04-2006, 05:14 PM
my bench press sets from the day:

45x10
95x8
170x5
185x1
195x- (fail)

then some assistance.

deeder
11-04-2006, 09:27 PM
Man... Who the hell are you already! lol! This is going to drive me nuts knowing there's someone from this forum at my gym but never seeing him...

I've been trying to spot you when I first get to the gym but we must miss each other everytime!

Other than that... Nice looking bench sessions! Is that all you're doing because of your back?

nhlfan
11-05-2006, 12:51 AM
Man... Who the hell are you already! lol! This is going to drive me nuts knowing there's someone from this forum at my gym but never seeing him...

I've been trying to spot you when I first get to the gym but we must miss each other everytime!

Other than that... Nice looking bench sessions! Is that all you're doing because of your back?
no, I've been doing other body parts, just not writing as much lately. I've been busy lately, I'll try to write in here more often.

Also, yeah, for a couple of weeks there I had some back problems and didn't squat or deadlift. This week, I skipped a wednesday workout for 2 reasons: 1)I needed the time to study, and 2)I was lifting for my kinesiology lab the next day.

On the friday, I skipped because I was just going to workout today. My workout partner thought he needed a bench press workout, so I decided to go along with it.

Next week should be pretty normal up until Friday, as I leave for Edmonton that day and will have to either do a make up workout on Thursday or just work some extra lifts in on monday or wednesday. We'll see how it plays out.


And deeder, I'll introduce myself to you next time I see you there.


also, a PB not related to lifting: bowled a 230. I rarely bowl and was really surprised at my score.

nhlfan
11-06-2006, 03:50 PM
first real squats in a while now...other than that it was a ****ty day.

squats:
135x8
185x5
185x5
185x5

overhead press
65x8
95x5
95x5
85x6

inclined seated dumbell curls:
25x10
25x10
25x10

was going to do some extensions for the first time, but got sick of waiting for the machine. maybe i should have done some more volume today.

another busy week this week!

Bob
11-06-2006, 06:15 PM
Nice workout Matt..

was going to do some extensions for the first time, but got sick of waiting for the machine.
Don't wait for an extension machine.. go do some Sissy Squats.. you'll love them for burning the Quads.. assuming that is what you were going to do with the leg extensions.

Glad to hear the back is healed up.. remember to keep your form in check with Squats and DLs for a while.. you don't want to muck it up again.

nhlfan
11-07-2006, 12:11 AM
Glad to hear the back is healed up.. remember to keep your form in check with Squats and DLs for a while.. you don't want to muck it up again.
very true, very true



Don't wait for an extension machine.. go do some Sissy Squats.. you'll love them for burning the Quads.. assuming that is what you were going to do with the leg extensions.

ah, sorry I should have specified. I meant back extensions
http://www.bodybuilding.com/fun/2002/backextensions.jpg
http://www.bodybuilding.com/fun/2002/backextension2s.jpg

OneBadUnit
11-07-2006, 12:47 AM
And great choice of illustration for those extensions. Keep up the good work.

Coke
11-07-2006, 05:40 AM
Fine effort, good to see you put squats back in the mix dude.

nhlfan
11-08-2006, 09:59 PM
not enough sleep last night, had a midterm and a paper due today

flat barbell bench
45x12
95x10
145x10
145x10
145x10

dips
bwx12
bwx12

pushups with feet raised

ab work

Coke
11-09-2006, 11:20 AM
Good luck with the school work Matt, wish you the best...nice job on the high rep flat benching and dips.

nhlfan
11-09-2006, 08:58 PM
thanks coke.

i did an evening workout tonight instead of my afternoon workout tomorrow; i leave for a weekend in edmonton right after class tomorrow.

deadlifts (hooray! first time in a while now)
135x8
185x5
205x5
205x5

pullups: bwx12
chinups: bwx12

overhand bent over barbell rows
barx10
65x10
85x10
95x10

underhanded rows
95x10

dumbbell seated overhead press
40x8
50x8 (Personal Best by 10 pounds per hand!)
50x6

Coke
11-10-2006, 06:07 AM
Great back day man, good rowing.

nhlfan
11-14-2006, 01:51 PM
my partner has decided to take a rest week, and I was out of town for my monday workout, so I've decided to do some different lifts and have some fun this week. I'll be keeping the volume pretty low to also give myself a bit of a rest, and I will avoid stressing my elbow, which sometimes pops.

today:
Dumbbell bench press
45x8
55x8
65x8 (i believe this is a pb)
65x5 (plates, not solid)

next i decided to try something similar to a pistol or one legged squat. i stood with one leg on a raised platform and did a full one legged squat. I did 2 sets of this, 8 repetitions per leg.

Coke
11-15-2006, 05:19 AM
Nice stuff with the active recovery work...good that you've got a training partner period, they're hard to come by.

nhlfan
11-18-2006, 03:50 PM
I did a workout on thursday but forgot to post. It was a back and shoulder workout.

today...
barbell bench press:
45x10
115x8
175x5
185x3 (PB) - if you look last week, this was my max

incline dumbell bench press
55x8
55x8
55x7

*I experimented with some kind of cable cross...I didn't really like it*

dips
bw x 10
bw x 10

incline dumbell curls
i forget what i did here...25 and 30 pound weights used

preacher curls
20 per side, 3 sets of 8


this is probably the most arm work i've ever done in a day.

post-workout snack: big spoonful of peanut butter and a litre of milk. yum yum.

200lb bench press WILL go up this week.

Coke
11-18-2006, 06:24 PM
Keep taking it up dude, fine benching and arm training.

Tofer
11-18-2006, 11:16 PM
Nice work man. You might wanna lay off the fats for your PWO-meal though. Get some fast-acting protein in you and then get fats in your next meal.

nhlfan
11-20-2006, 03:19 PM
Nice work man. You might wanna lay off the fats for your PWO-meal though. Get some fast-acting protein in you and then get fats in your next meal.
ah yeah, that does make sense. thanks.

thanks for the comment coke.

today's workout:
squats:
65x8
155x8
185x8
185x8
155x8

some sort of leg press
195x12
195x10

bent over barbell rows
95x8
105x8 (pb)
115x8 (pb again haha)

decent day. I would normally also do shoulders here, but I don't want to stress them because I'm trying for a max bench attempt on wednesday.

nhlfan
11-20-2006, 05:00 PM
link to my first picture thread:
http://www.wannabebigforums.com/showthread.php?p=1538996#post1538996

Coke
11-21-2006, 03:54 AM
Getting into the gym and doing whatever you want is not a bad deal bro...did well with the leg work and bb rows.

Like the 'starter pics', they are nice and something to compare with down the line like this summer, lol.

nhlfan
11-22-2006, 09:43 PM
Alright, today I tried to finally reach my goal of bench pressing 200lbs...close, but no cigar.

Barbell Bench Press
45x10
135x5
185x1
200x0
200x0 (a little closer this time)
I couldn't lock it out. I got it off my chest alright, and it made it about halfway up. I'll try it again in a week or two. I don't want to waste a bunch of workouts doing max effort work, but this is an important goal to me.

Narrow Bench Press
145x6
145x6

Flat Bench Press (pushing up as fast as i can / dynamic), Standard Grip
145x6

Ab work
Extensions

protein shake after the workout. i went with about a 50/50 mix of milk and eggnong for fun today, i can't say it added to the taste.

deeder
11-22-2006, 10:47 PM
Do a couple of weeks of just your normal bench routine. Maxing out week after week can be hard on the body. If you can get it off your chest now I'll guarantee you that you'll lock it out in 3 weeks.

Also, I was thinking of dropping by Karen Fahlman's office (she's the FLC manager and is in charge of all the equipment) and suggesting we get some powerlifting stuff. Bands, boxes, doubled sided racks, etc... Maybe I'm getting a little hopeful but she seems really open to suggestions. Just wondering if you'd be interested in that sort of stuff.

Coke
11-23-2006, 07:25 AM
Nice try on the flat bench press goal, you'll have 2pps before you know it Matt...fine effort on chest day.

nhlfan
11-25-2006, 03:34 PM
thanks for the comments, guys.

deadlifts:
135x5
185x5
235x2
255x2

bent over barbell rows:
115x8
125x8(pb)
125x8

DE bench press:
115x3
115x3
115x3
115x3

chinups:
bw x 12
bw x 12

shins are nice and scraped up from the deads :D

Stumprrp
11-25-2006, 04:09 PM
nice deads man, go milk!

MasterOfPuppets
11-25-2006, 07:34 PM
Hm... my shins never get scraped really on deads... :confused: Your chins are impressive lol.

MOP

Coke
11-27-2006, 05:04 AM
Those are some nice deads doubles and fine DE bench triples bro.

nhlfan
11-29-2006, 05:06 PM
bad news.

I have the Norwalk virus. I have no energy, am vomiting, and have very little appetite. It's also contagious. Worst possible time to get it, too. My lab final for biology is tonight, and my chem lab final is tomorrow morning, but I'm having special plans made or something. I'm not too sure.

i'm just waiting to be healthy again

nhlfan
12-07-2006, 12:55 AM
alright, first workout since the 25th due to that ^

bench press
45x12
95x8
165x7
165x5
165x4

Tricep Extensions
105x12
115x8
115x8

Ab work

we decided to leave it there to go and study. I've got 2 finals on friday :(

Coke
12-07-2006, 04:53 AM
Good rebound after fighting the flu, great seeing you on track and moving along Matt.

nhlfan
12-09-2006, 04:26 PM
thanks coke.

I tried to go the full body route today because it will probably be mid-week before I work out again.

Power Cleans
95x5
115x5
115x5
115x4

My friends had 135 on the bar and I wanted to see how many times I could rep it out.
135x15 (maybe could have pushed a 16th? 15 was my goal and I was happy with it)

Incline Dumbell Bench
50x8 - my shoulder felt 'tweaked' or something after the set, so I decided not to do any more. It's kind of like a sharp, but not intense pain that i get when it stretches.

One Leg Squats (reps are per leg)
bw x 8
bw x 8
bw x 6

Bent Over Barbell rows
115x8
115x8
95x8

Preacher Curls
25 plate per side, 3 sets of 8

Coke
12-09-2006, 08:08 PM
Smart move bro, do what you can while you can...good work, got quite a bit there into the mix.

nhlfan
12-10-2006, 05:04 PM
haha I'm sore today. Maybe Wednesday(?) I will do a workout with squats, overhead press, chinups.

nhlfan
12-17-2006, 04:56 PM
Bench Press
45x12
95x10
165x5
175x4
175x3

dips
bw x 15
bw x 10
bw x 8

hack squats - I've never tried these before
65x10 - getting the form figured out
95x10
135x10
I can do more weight, but I was keeping it light because it was my first time trying this lift, and I'm squatting tomorrow.

nhlfan
12-18-2006, 05:57 PM
I messed around with some weights today, but it was all vertical pushing and pulling because my back is messed up and in pain from hockey last night. I did some OH press, shrugs, and pulldowns.

Coke
12-19-2006, 04:47 AM
Nice stuff dude, got in there to train 2 days in a row - doing very well...good deal adding in the hack squats.

nhlfan
12-22-2006, 02:31 PM
squats, bench press, and rows today. I'm not putting the numbers up because I lifted at a different gym than usual and the weights could be a little different (felt lighter actually).

thanks coke.

I'm going on a vacation to hawaii for 10 days and I'll see what I can do for lifting while I'm there. It may end up that I just do pistols and pushups, but I'll see if theres a ymca or something around that I can hit up.

nhlfan
01-10-2007, 09:16 PM
I'm back from the vacation and have done a squat day and 2 bench days so far, the highlights have been:

185x5x5 for squats
185x7 on decline bench

Coke
01-11-2007, 05:44 AM
Sweet news bro, you're back from vacation and putting some work in...I bet Hawaii was super, any pics??

nhlfan
01-11-2007, 11:39 AM
http://a134.ac-images.myspacecdn.com/images01/45/l_081cd6e52db7ea2b9be8f09762f80305.jpg
http://i3.photobucket.com/albums/y77/nhlfan/hawaii2077.jpg
http://i3.photobucket.com/albums/y77/nhlfan/hawaii2026.jpg
that's not me surfing btw. It was a good trip

MasterOfPuppets
01-11-2007, 03:24 PM
Musta been a big change from Canada haha. Welcome back. What was the most interesting place you went to and why? jw

MOP

Tofer
01-11-2007, 04:25 PM
Damn dude, post some nice, sunny pictures! I need to take my mind off the fact that it's almost -40 out with the windchill with blowing snow and dark skies. It's too depressing for words.

Coke
01-12-2007, 04:43 AM
Those are some nice shots - totally chilling on the island, surfing and the whole nine.

nhlfan
01-13-2007, 03:34 PM
What was the most interesting place you went to and why? jw
I'd say Meneki's (sp). It was a plate restaurant place where they had lots of great food with outdoor seating. It was also somehow related to the "Fear God" powerlifting team, so I found that particularly interesting. Most of the people working there looked pretty big so I'm thinking at least a couple were powerlifters. All over the walls of the place, people had written different bible verses. The restaurant itself was located in a small little town on the coast that was in the shadow of a massive, rocky mountain that was covered in green foliage. It was about as different as you can get from where I live. I really love that place.

Thanks for all the comments guys. It was really great to get out of the cold lol.

nhlfan
01-13-2007, 03:38 PM
today's workout:

deadlifts
135x5
205x5
245x3
245x3
245x3

Bent over barbell rows
95x8
115x8
135x8 (didn't get an eigth rep on the first try, i had to really giv'r to get it up on the second!)
135x6

Mixed grip (?) chinups - hands facing each other in a hammer type grip..I dunno what to call these
bw x 8
bw x 8
bw x 8 (last couple had a bit of assistance at the bottom)

ab work with weight

Coke
01-13-2007, 05:59 PM
Awesome deads, rowing and chinups Matt.

Tofer
01-13-2007, 06:22 PM
Nice work, man.

The chinups you did are called neutral grip chinups.

nhlfan
01-15-2007, 06:07 PM
thanks tofer and coke.

Today's workout:

The gym was really ****ing packed. The New Year's crowd is out in full force. There were no racks open and I wasn't able to use one, so I headed to the infamous smith machine.

squats:
135x8
225x5
225x5
225x5
135x12

hamstring curls (have never done these before)
75x15
90x10
90x10

dumbell overhead press
40x8
50x8
50x5

Coke
01-16-2007, 05:37 AM
Great to see you work around that type crowd, no sweat because they will be fading away real fast.

nhlfan
01-23-2007, 06:12 PM
since I last wrote in here...I shouldn't be so lazy about keeping this thing updated.

I did one back/bi workout, the highlight of which was me doing bodyweight chinups for 2 sets of 15 reps and 1 set of 10 reps.

I did 50 pushups in a row, no stopping or pausing.

Today's workout:
Deadlifts:
135x8
225x4
275x1 (grip felt iffy)

Bent over barbell rows
115x8 (easy!)
135x8
145x5

One leg squats
bw x 8, both legs
bw x 8, both legs

Dynamic bench press
115x4
125x4
125x4

Incline hammer curls
30x10
30x8
30x6

today ended up being full body, but that's alright because nothing I did was extremely taxing on one particular body part.

Detard
01-23-2007, 06:47 PM
nice deadlifting matt!

Coke
01-24-2007, 05:32 AM
Good stuff dude, the whole body session is looking tight.

nhlfan
01-25-2007, 06:54 PM
thanks guys!

today's workout

front squats:
bar x 8
95x8
115x8
115x8 - I had some problems with the bar slipping down off of my right shoulder(?)..if that's the right word

hack squats
115x5
165x8
165x8

hamstring curls
75x8
105x8
105x8

dumbbell standing shoulder press
30x8
40x8
40x8

I also showed my friend how to do dynamic bench pressing

MasterOfPuppets
01-25-2007, 06:58 PM
Front squatting is always tough lol. Nice workout. :)

MOP

Tofer
01-25-2007, 08:23 PM
Are you using a clean grip or cross arm on those front squats? Just focus on keeping your arms parallel to the ground at all times and there shouldn't be a problem.

Coke
01-26-2007, 04:19 AM
I'm sure you'll be fine with the front squats once you tweak the bar on your shoulders...nice workout.

nhlfan
01-26-2007, 03:22 PM
Are you using a clean grip or cross arm on those front squats? Just focus on keeping your arms parallel to the ground at all times and there shouldn't be a problem.

cross arm.

thanks for the advice, I'll be sure to keep them parallel next time.

deeder
01-26-2007, 05:21 PM
Hey man I don't know if you're interested but I do GPP stuff Sundays. Since we don't workout at the same time during the week wanna get together and do this GPP stuff with me sometime? Check my journal if you want an idea of what you'd be getting into.

Shoot me a PM if you wanna come this Sunday and I'll give you my cell number.

nhlfan
01-26-2007, 09:41 PM
PM'd


food for the day:
3337 calories
95g fat
485g carbs
140g protein

Protein is a little low, carbs are a little high, I think.

nhlfan
01-27-2007, 07:03 PM
today's workout:
bench press:
45x10
115x8
175x3
175x3
175x3

dips
bw x 12
bw x 12

incline barbell bench
135x5
135x5
-I don't think I like incline barbell bench. It hurts my shoulders; I think I'll stick with dumbbells from now on

incline hammer curls
30x8
30x8
30x8

went from my gym to my house, pounded a protein shake, then went straight to play about an hour and a half of field hockey. I'm wanting to throw in a tad more volume but I just didn't have the time today.

GPP tomorrow hopefully, if my back feels at all better. I gave it quite a wrench in field hockey tonight.

MasterOfPuppets
01-27-2007, 07:57 PM
Field hockey sounds fun lol.

MOP

nhlfan
01-28-2007, 02:52 AM
yup, field hockey is great fun. It's like a mix of soccer and hockey

today's diet
3258 calories, 110g fat, 380g carbs, 203g protein

Coke
01-28-2007, 08:34 AM
I know a guy who can flat bench the world but when it came time to raise up on the inclines the dude got injured...best to use care, every movement is not for everyone. Cool effort Matt.

nhlfan
01-28-2007, 02:03 PM
thanks coke, I agree with what you say. I've found that I also can't do barbell seated military press.

I did a GPP workout with deeder and ruffian today. It was my first time doing one, and I had a pretty good time. I'd like to include more GPP into my routine.

We did some dumbbell snatches, static holds, medicine ball tossing, and an ab exercise that involved one person laying on their back and lifting their legs up, only to have their partner push the first person's legs back towards the ground. The first person has to keep their legs from hitting the ground, and lift them up again as quickly as possible. It is important to keep your legs straight while doing this, but as deeder and ruffian found out, I have terrible flexibility haha.

Tofer
01-28-2007, 02:44 PM
Good stuff man. I used to do leg throws, too, back when I worked out with a partner. It'll probably be pretty tough the first couple of times but you'll get the hang of it pretty soon. Then you can start throwing the legs off to the sides, too.

nhlfan
01-30-2007, 05:23 PM
we were doing a bit of tossing legs to the side, but it was mostly straight up and down.

I was going to work out today but woke up sick, so I'm going to try my best to get better and attempt a workout tomorrow night after supper.

nhlfan
02-05-2007, 07:32 PM
I've been pretty sick lately, and all I did this week were a few chinups. However, I'm starting to feel much better and I have a workout planned for tomorrow.

Coke
02-06-2007, 03:51 AM
Glad to hear you're on the mend, being sick is bs.

nhlfan
02-08-2007, 12:02 AM
I did some squats, curls, and dips yesterday but it was really hard. I felt really light-headed midway through a set of squats and had to stop. I want to recover ASAP!

thanks coke

nhlfan
03-25-2007, 10:05 PM
I suffered a pretty bad wrist injury right after I posted last, and haven't been able to do any pressing since. Even just shooting around a basketball still causes me pain. I was pretty bummed for a while and wasn't in the gym much, but I discovered after a while that I could handle a few different lifts, so I've been doing those. Still no pressing, but I'd like to start again asap!

today:

squats
135x8
185x8
185x8
185x6

bent over barbell rows
95x8
135x8
135x8
135x8

leg extensions (?)
135ish x 3 x 8

incline dumbell hammer curls
25x8
25x6
25x6

incline weighted situps
25x10x3 (slow)

Coke
03-26-2007, 05:18 AM
This most recent session looks pretty good Matt, training smartly behind the injury - sorry to hear of it.

nhlfan
03-27-2007, 05:44 PM
yeah, my lifts are getting back to where they used to be.

deadlift
135x8
185x6
225x5
225x5

hang clean
95x5
95x5
95x5

standing shoulder press
95x6
95x6
95x5 (the last rep took about 10 seconds to get up hah!)
(these hurt my wrist some, but less than last time :D)

tricep rope extensions
x10
x8
x7

Coke
03-28-2007, 05:54 AM
Really hung tough during that last set of shoulder presses, lol…good job overall.

nhlfan
03-29-2007, 10:13 PM
Really hung tough during that last set of shoulder presses, lol…good job overall.
haha yeah that one took everything I had.

squats (below parallel)
135x8
185x4
225x3
225x2
225x1

upright rows
-I attempted a set and just couldn't get them. They pinch something in my should in a pretty painful way.

leg extensions
105x8
135x10
135x10
135x10

preacher curls
25 per side + bar x 3 x 8

incline hammer curls
20lbs x 3 sets x 12 reps - went for high reps today because some dumbbells were in use.

Coke
03-30-2007, 06:08 AM
Nice session man.

nhlfan
04-02-2007, 11:45 PM
did another squat day today haha

squats
135x8
185x8
185x8
185x8

barbell rows
135x8
155x8 (pb)
155x8
155x8

leg extensions
150x8 (pb)
150x8
150x8

barbell curls
I don't know how much it weighed. 8 reps, 3 sets.

solid session today, if a bit quick. I just munched some lean beef jerky and I'm about to go have a big glass of milk :D

Coke
04-03-2007, 06:33 AM
Good session man, about to cross the overtraining line though - may need to hold your horses and wait at least 5 days to a whole week for your heavier squats, just a thought.

nhlfan
04-03-2007, 12:42 PM
good point. I'll give my legs a good rest.

nhlfan
07-08-2007, 02:17 PM
might as well resurrect this. I had a good day today.

Squats
135x6
225x3
245x3
225x4

Zercher Squats (first time trying them)
95x8
115x8
135x8

Floor Press - first time trying this as well. I didn't want to tire myself out since I'll be bench pressing tomorrow or the day after, so I just did 2 sets to try the form
115x6
115x6

Calf Raises
165x8
165x8
165x8

Preacher Curls
30 per side + bar x8
x7



just weighed myself: 175lbs on the dot (home scale)

Coke
07-09-2007, 04:57 AM
Nice stuff, Matt is back...props on giving the zerchers and floor presses a go.

nhlfan
07-10-2007, 08:37 PM
haha yeah they were pretty fun actually, I like trying new things

today:

barbell bench
45x10
125x8
175x3
175x3
175x3
175x3

narrow bench
115x8
125x8
135x7

bent over barbell rows
95x8
135x8
135x8
135x8

pulldowns
150x8
150x8
150x8

abs - incline situp
slow down, explode up x 12
45 plate x 12

Coke
07-11-2007, 05:33 AM
Fine chest, back & ab day bro.

nhlfan
07-12-2007, 07:01 PM
thanks coke!

yesterday:

speed squats (45-60sec rests)
135x3x10

flexibility work

nhlfan
07-16-2007, 08:49 PM
binge drinking all weekend, sleeping 2 hours a night, and sleeping on the ground with no pad or pillow...ugh

that said, good workout today lol

dynamic bench
125lbs x 3 reps x 10 sets

bodyweight dips
20 reps x 2 sets

pulldowns
135x8
155x8
155x8

front dumbbell raises - never done these before, very weak!
10x8
15x8
15x8

Coke
07-17-2007, 06:22 AM
Nice upper body and speed squat sets man.

nhlfan
07-18-2007, 10:54 PM
ah thanks dude

I had a bit of ****ty session yesterday, I dunno what it was, I just felt off. The weight felt light on my back but I just struggled with every rep. It really threw the rest of my day off and I didn't feel like writing about it.

highlights of it were:

squats:
135x8
185x5
225x5
225x5
225x3

calf raises
165x8x3

did a couple of other lifts as well.


ME bench tomorrow, i'm going to go into it pumped up as hell and just crush some massive weight.

Coke
07-19-2007, 05:40 AM
Good effort man, hanging in there very well.

nhlfan
07-19-2007, 08:56 PM
thanks!

great day today :-D

barbell bench
45x15
115x8
185x3 (PB tie)
185x2
185x2

narrow bench
125x8

dumbbell incline press
40x8
40x8
40x8
felt a real hit in my shoulder from these.

bent over barbell rows
135x8
135x8
135x8
I'll add weight next week

incline bench situps - steep incline
45 plate x 12 x 3 sets

then played around with one of those ab roller things. surprisingly challenging.

Coke
07-20-2007, 06:18 AM
Smooth work on the bench Matt, like them bb rows too.

nhlfan
07-22-2007, 02:47 PM
yeah I'm pretty happy with how my bench is getting back up there.

pretty hungover today

speed squats
135x3x8

zercher squats
135x8x3

calf raises
180x8x3

incline hammer curls
40 per hand, 6 reps, 3 sets

McVein
07-22-2007, 02:51 PM
strong benching man. congrats on the pr tie

nhlfan
07-22-2007, 05:21 PM
thanks man!

new haircut today hah
http://i3.photobucket.com/albums/y77/nhlfan/self007.jpg

nhlfan
07-23-2007, 10:54 PM
good workout today. gym was packed, I'm REALLY going to try and avoid going on Mondays from now on.

speed bench
115x8
125x3x8

weighted dips - first time trying weighted dips. I was surprised by how much I could do
bw+10 x 8
bw+25 x 8
bw+35 x 8
I could probably move up to a plate next workout.

pulldowns
155x8
160x8
160x8

dumbbell front raises
-to be honest I just got sick of the gym being so busy, so by this point I just said screw it and came home and did these with a stool as my dumbbell lol
-roughly 30 reps per arm

Coke
07-24-2007, 06:25 AM
Now that is an up close and personal shot, lol...I'm hearing you about bs Monday's in the gym.

Nice workout dude, keep on it.

nhlfan
07-26-2007, 08:42 PM
ha yeah I don't think I'll ever go on Monday again.

I've made a conscious decision to re-up my diet. I need only clean cals, I need to stop wasting my time eating anything that isn't. I'm also going to try to cut down my carb numbers and get a little more protein.

today's workout

squats:
135x8
185x3
225x8 (PB)
205x6
the pb wiped me out lol

leg extensions
135x8
150x8
150x8
150x8

preacher curls - my friend asked me what kind of weight I could do. I decided to find out ha
35 per side for 6 reps (PB?)

abs
-explosive reps with a medicine ball

I was going to do hypers but forgot....wtf? lol


ME bench tomorrow, pretty excited..

nhlfan
07-28-2007, 05:57 PM
couldn't find a person to come to the gym with me, so I had to avoid heavy pressing today. I think I'll just make my next bench day a heavy one.

weighted dips
bw x 10
bw+45plate x 8reps x 3sets (PB)

floor press
115x15
115x14
115x10

I attempted some shoulder press, but my triceps were just too beat.

front dumbbell raises
20x8
15x10
15x10

I did some lat work next. I don't know what to call what I was doing, but I did it. lol.

shrugs
135x10
135x10
135x10

nhlfan
07-28-2007, 06:01 PM
oh, my diet is also pretty good right now. I haven't eaten any crap lately, and I've been eating some tuna by the can. I'm going to cheat tonight and have a few beer though!

Coke
07-28-2007, 06:48 PM
Fine leg day dude.

nhlfan
07-29-2007, 02:59 PM
thanks man

hungover today, but i soldiered through.

speed squats
bar x 10
135 x 6
135 x 3 x 8
I find I'm really slow. I have to work on these. Keeping really tight is KEY. I will work on core strength more.

one arm snatch - 45lb dumbbell. Didn't keep track of the reps, but I did a lot of them. Really high reps. 2 sets.

sumo deadlift high pulls
65x10
95x10
95x8
95x8

calf raises
165x8
165x8

incline dumbbell hammer curls
40 x 6 x 3

Coke
07-30-2007, 05:34 AM
...Keeping really tight is KEY.

No doubt about it bro, and that's the way it is across the board...effort is looking nice.

nhlfan
07-31-2007, 09:24 PM
****ing tearing it up lately and I love it. Diet is near-perfect, training sessions are going really well, and I couldn't be happier in the gym.

Bench Press
45x15
135x5
185x5 (PB)
195x2 (PB)
195x1

narrow bench press
135x8 (PB tie)
135x8
135x8

pulldowns
150x8
150x8
150x8

front dumbbell raises
20x8
20x8

side dumbbell raises
20x8

standing overhead press
45x20

incline bench situps
45x20 (PB)

I did some sort of thing where you support yourself with only your forearms and toes and kind of lie flat out...don't know what it's callled. I did it until it really hurt.

Diet has been excellent lately.

Detard
07-31-2007, 11:00 PM
Cannon ball head!! hahah jk bro. I buzz my own head but I do 2 on the sides and 3 on the top otherwise I look like a cannon ball.

Nice upper session. The things ur talking about at the end are called planks. If you do them on your sides you'll hit ur obliques hard.

Coke
08-01-2007, 05:55 AM
Great news about how you've got the dieting and workouts in check, meaning serious business with it all.

nhlfan
08-02-2007, 02:15 PM
Cannon ball head!! hahah jk bro. I buzz my own head but I do 2 on the sides and 3 on the top otherwise I look like a cannon ball.

Nice upper session. The things ur talking about at the end are called planks. If you do them on your sides you'll hit ur obliques hard.

I'm not too sure what 2 and 3 are, mine are measured in fractions of an inch. buzzing your own hair > *


Great news about how you've got the dieting and workouts in check, meaning serious business with it all.
yeah it's great! and it's having such an effect:

new personal best in every lift I did today.

Sumo Deads (never done these before)
135x3
185x3
225x3
245x3 (so therefore new personal best)

front squats
135x8
155x6
175x5 (probably a 40ish pound PB)

underhand bent over barbell rows
135x8
155x8
175x8 (20lb personal best)
175x6

calf raises
180 x 8 x 3 (PB)

incline bench dumbbell hammer curls
35x10 (PB)
35x8

:whazzup: :strong: :D

nhlfan
08-03-2007, 02:45 PM
took my brother for a workout today

Speed Bench
45x10
125x3x9

Clap Pushups
2x12 - These were to introduce explosive movement to my brother

Dumbbell Shoulder Press
50x6
50x6
55x4 (PB)

JM Press
25 per side, 5 reps. I don't like these, they make a tendon pop. This was my first time trying them.

Pulldowns
165x8
165x6
165x6

Sprints - 20m
60%
70%
80%
90%
100%
100%

Planks
bw+20, bw+20. Untimed.

Coke
08-03-2007, 02:57 PM
Ace sessions done back-to-back, good deal on bringing brother along for the ride, lol.

nhlfan
08-05-2007, 07:05 PM
haha yeah he's an athlete so I'm trying to get him as in shape as possible for the upcoming high school athletic season.

I did about 2 hours of recreational swimming yesterday, and some jumping on a trampoline.

Today:

Sumo Deadlifts:
135x5
185x5
235x3
275x2

Squats
165x20 - these destroyed me lol

One Armed Dumbbell Snatch
40x10
40x10
40x10 - I was already pretty tired by this point, so these weren't done heavy at all.

pullups - wider grip
bw x 8
bw x 8
bw x 8

hypers
bw x 12
bw x 15
bw x 12

I'm beat. I'm taking two off days in a row.

nhlfan
08-05-2007, 07:06 PM
oh, just weighed myself (at home, which reads different than at the gym I use): 181lbs. Heaviest I've ever been.

Coke
08-06-2007, 06:13 AM
Doing pretty good dude, those high rep squats look killer.

nhlfan
08-08-2007, 09:09 PM
yeah they were lol. thanks man.

today:

bench
warmup with bar
125x6
185x1
205x1 (PB)
215x0 - Damn.
185x4
185x4

dips
bw+25x8x2 - these hurt, so i stopped after two sets. i always find these harder after ME benching.

pulldowns - narrow grip
165x8
180x8 (PB)
200x7 (PB again lol)

standing dumbbell curls
25x10
35x8
35x6 - needed a little body english for the last 2 reps of the left arm

standing overhead press
bar x 40

practiced the form for oblique work



I'm happy with the bench PR, it's my first time benching over 200. It would have felt a lot better to get 215 though!

Coke
08-09-2007, 05:42 AM
Good upper body workout bro.

nhlfan
08-11-2007, 05:43 PM
thanks coke!

today:
squats
135x5
185x2
235x2
255x2
275x1 (PR)
280x0 - thought that I could do this weight. I've never attempted it before though, so I probably shouldn't have made that assumption.

barbell hack squats
135x8 - made my head hurt. I've been having problems with a bursting blood vessel in the back of my head lately. I could feel it start to hurt, so I just did one set.

hypers
bw+25 x 12
bw+35 x 12 x 2

ab work - explosive

ran out time, gym closed down.

Coke
08-11-2007, 07:02 PM
Nice job on the squats man, pulled off another PR.

nhlfan
08-13-2007, 08:57 PM
thanks man, the PRs keep coming :-D

today:

dynamic bench press:
45x10
125x3x8 - next day I'll do 135

dips
bw+45x8
bw+55x8 (PR)
bw+65x5 (PR)

bent over barbell rows
135x8
185x8 (PR)* - I'm not sure if I'm completely happy with my ROM. I was probably doing only 9/10 of a regular rep, which is not good enough.
175x8 (old PR tie) - easy.

side and front dumbbell raises
20x8
15x14
15x10

pulldowns - wider grip
165x8
165x8

sprints - 20m
60%
80%
100% x 4


lots of volume today :evillaugh

Coke
08-14-2007, 05:25 AM
Dippin with good numbers, fine effort overall.

nhlfan
08-15-2007, 08:11 PM
yeah I was pretty surprised by those. I was pumped that I got so many with that weight.

today:
Speed Sumo Deadlifts
135x5
185x2x8

Speed Squats
135x2x4

One Legged Squats
bw x 8 x 3

seated calf raises - first time trying
25 plate per side, 2 sets of 8 reps


I'm starting to feel sick...damn.

Coke
08-16-2007, 06:08 AM
Speed work is looking sweet, keep it up.

nhlfan
08-16-2007, 08:54 PM
thanks man!

tonight:

ME bench:
45x10
115x3
165x3
200x3
195x3
195x2+1 - slight spot

floor press - overhead press (supersets)
95x10 95x8
145x12(PB) 95x5
145x6 65x10
115x10
-I have no ****ing endurance, lol

narrow grip pulldowns
210x6 (PB)
200x6
195x6

Coke
08-17-2007, 05:56 AM
Solid pressing sets, nice pulldowns too Matt.

nhlfan
08-18-2007, 05:31 PM
thanks coke!

today:

deadlifts: 135x5
225x2
275x2
300x1 (PB) - woot! lol

zercher squats
135x8
165x8
185x6 (PB) - pussied out, probably could have done 8

preacher curls
35 per side x 6
30 x 6
25x8

hypers
bw+25x12
bw+35x12

*ran out of time* - would have liked to hit the calves and abs today, but what can you do.

Coke
08-18-2007, 06:03 PM
Looking great with the deads and all dude.

Magilla
08-21-2007, 07:01 PM
nhlfan nice work in here. Keep it up!

nhlfan
08-21-2007, 08:04 PM
thanks folks!

today:

DE bench press - moved up to 130 for the first time today
warmup: 45x12
130 x 3 reps x 8 sets

seated dumbbell overhead press
50x8
60x6 (PB)
60x5

tricep extensions
-forget weight used. two sets.

weighted chin ups
bw+10x8
bw+25x6 (PB)
bw+25x6

incline bench situps
45 dumbbell x 2 sets x 8 reps
bw - explosive x 15ish

Coke
08-22-2007, 06:13 AM
Effort is looking tight guy, should be well pleased the way things are going.

nhlfan
08-22-2007, 09:27 PM
yeah I really am. A clean diet with a caloric surplus, along with westside-style training has really helped.

I made a little contest on another forum where the objective is to rep 185 on bench for as many reps as possible. I'm going to try for 10 next week.

DE Squat
bar x 5
135x5
155 x 3 reps x 6 sets

Walkouts
245x2
335x2

DE Deadlift
185 x 3 reps x 6 sets

Static Holds
275x1
365x1
415x1 - used paper towel to help grip, stop the sweat. my gym doesn't allow chalk..damn

20 metre sprints
60%
80%
100% x 4

one leg calf raises
bw x 2 sets x 10 reps

Coke
08-23-2007, 05:46 AM
Getting quite varied with things like the walkouts, static holds and sprints...good job overall.

nhlfan
08-28-2007, 07:39 PM
it's been a while since my last workout because of a vacation gone wrong, but I was back at it tonight.

I warmed up, hit 185x8 on bench, which was okay but not great. I then did a couple of sets of 165 (no spotter). My endurance is terrible right now, since I haven't been training it.

I did 3 sets of weighted pullups with different grips, and then some high rep floor press.

ps: and yeah, thanks coke. I feel like getting ready for some heavier weight.

Coke
08-29-2007, 06:12 AM
Good deal my man, staying on track with it.

nhlfan
08-29-2007, 09:22 PM
definitely, I'm pretty damn dedicated.

Tonight:

squats (belted)
135x3
185x2
225x2
255x2
270x2
225x5

power cleans - haven't done these in like 6 months lol
95x3
115x3
135x3 (PB)

one leg squats
bw x 8 - hurt my previously injured hip on my last rep. decided not to continue with the rest of my planned sets

planks
45lbs - 60 seconds (PB)
45lbs - 50 seconds

Coke
08-30-2007, 05:48 AM
Solid effort throughout man.

nhlfan
09-01-2007, 07:10 PM
thanks coke

updated pics: http://www.wannabebigforums.com/showthread.php?p=1775484#post1775484

worked out at home today, it was a bit of refreshing change. i'm sure it helped my stamina a bit.

pushups x 25
overhead press - 65lbs x 15
pushups x 25
overhead press - 65lbs x 15
pushups x 15
overhead press - 65lbs x 10
pushups x 15

At this point I threw 15 pounds in a backpack and started doing some weighted chinups.
bw + 15 and backpack x 6 x 3

Tofer
09-01-2007, 08:28 PM
Looking pretty impressive man. You've put on a hell of a lot of size since the first pics I saw of you (probably back in the HHU days).

It sounds like with your equipment at home you could probably do a few different CF workouts. Have you ever tried OH squats before?

nhlfan
09-01-2007, 08:34 PM
Looking pretty impressive man. You've put on a hell of a lot of size since the first pics I saw of you (probably back in the HHU days).

It sounds like with your equipment at home you could probably do a few different CF workouts. Have you ever tried OH squats before?

thanks man!

Yeah, I've tried OH squats. They're not something I've been doing regularly though.
Crossfit does sound fun, but I don't feel like my big 3 are strong enough yet to get away from a (mostly) powerlifting - oriented routine.

nhlfan
09-02-2007, 05:17 PM
I woke up today and played 18 holes of golf, without eating much. I then headed to the gym after eating only a hotdog and a yogurt. That, combined with my allergies (which are annoying as hell right now), made for a pretty ****ty workout.

sumo deads
135x5
205x5
255x3
275x2
295x1
255x2 - 1 conventional, 1 sumo

front squats
135x5
155x4
185x3

overhead squats
65x8
65x8
65x8

reverse hypers
-I forget the weight. 2 sets. After each set of these, my headache (from allergies) was intense, so I called it a day. I wanted to do some calf work, but I skipped it.

Coke
09-03-2007, 07:32 AM
Nice workout dude...sporting a harder look in the new shots - doing great.

nhlfan
09-04-2007, 10:02 PM
thanks man. It takes pics to really notice my progress haha

bench
45xbunch
115x6
probably should have been another warmup set in here...****
185x3
205x2
205x2
205x1
175x6

standing military press
85x8
100x7
*did a bunch of teaching push press and strict overhead press in here*

weighted chins
bw+30 x 6
bw+30 x 6
*did some bw kipups*

face pulls *overhand grip*
30x12
45x10
30x12

incline hammer curls
45x5
40x5
40x5

tricep extentions
120x8
135x8


on an unrelated note, i cut the webbing between my fingers...goddamn it sucks lol

Tofer
09-04-2007, 10:26 PM
Nice benching man. I didn't know you were into the 200's yet. Pretty solid. I see you worked some OH squats in there too. Good work.

nhlfan
09-04-2007, 10:49 PM
thanks man. I thought of you when deciding to do the OH squats lol.

Coke
09-05-2007, 05:38 AM
Good upper body session.

nhlfan
09-05-2007, 06:48 PM
back squats, snatch, powercleans, calf raises, hypers, and weighted situps today. I didn't really keep track of my reps, sets, or weights that closely because I was teaching a couple of my friends.

my shoulder pain is because of a long head bicep injury, not a rotator cuff injury.

Coke
09-06-2007, 06:20 AM
I'm sure the workout was very nice even without the numbers...props on showing your boys the ropes.

nhlfan
09-06-2007, 05:10 PM
another teaching day today..again numbers aren't too important since we were concentrating mostly on form. Tricep rollbacks (which I found out I can't do, due to a perpetually messed up tendon in my left elbow), floor press, dumbbell overhead press, preacher curls (I didn't do these due to my bicep problem) and some bench pressing were covered today. We also went for a short jog.

I had a massive stomache ache a few minutes into my workout, so I went to the bathroom and shat my guts out, so I missed a bit of the workout lol

I got hired for a job today. I'll be doing the statistics for the basketball teams at my university.

and thanks, coke!

Coke
09-07-2007, 06:15 AM
Wish you well with the new job and otherwise bro.

nhlfan
09-07-2007, 04:07 PM
thanks man!

I went to the doctor today, it turns out I have tonsillitis. Penicillin should take care of it though.

ADT
09-07-2007, 11:09 PM
Statistics job? For basketball? You'll love it. No plus/minus to keep with!

You never leave any details out of your entries... Including your restroom escapades!

Nice work on the military presses and I suggest moving slower than 70lb increases bench presses on that last chest day! LOL... Seriously, that could lead to (even more in your case) injury.

Best,
ADT

nhlfan
09-09-2007, 04:55 PM
I suggest moving slower than 70lb increases bench presses on that last chest day! LOL... Seriously, that could lead to (even more in your case) injury.


haha yeah that wasn't smart. thanks for the comments ADT!

today:
squat
135x8
185x8
225x5
240x3
250x3
225x5

rack pulls - "17" on the rack, whatever that means.
135x8
225x5
315x5 - grip was failing due to sweat, but I was able to get it.

leg press - haven't done these in well over a year, it gave me a massive pump lol
180x8
180x8
180x8

calf raises
165x8
165x8

Tofer
09-09-2007, 05:28 PM
The new job sounds pretty cool, man. Are you majoring in Math/Statistics by any chance?

Pretty solid numbers on the squats. You've probably got me beat with the back squat right now. I need to get in a session this week and work on it.

Get yourself some chalk for your deads/rack pulls. It seriously makes a world of difference

deeder
09-09-2007, 05:46 PM
Nice squats Matt! Sucks about the grip on the rack pulls. I had to use my wrist straps the other day deadlifting at the FLC...

I'd keep bringing in chalk but the big huge "NO CHALK!" sign over the racks makes me think Karen (the manager) might get pissed if I bring it in there... Especially since chalk was one of the reasons she fired me :p

nhlfan
09-09-2007, 06:00 PM
The new job sounds pretty cool, man. Are you majoring in Math/Statistics by any chance?
haha no way, math has been my least favourite subject for a long time. I'm taking my first math class in like 2 years this semester.



Pretty solid numbers on the squats. You've probably got me beat with the back squat right now. I need to get in a session this week and work on it.


thanks. I find squats is something you've just got to practice to be good at. How often do you do non-crossfit lifting?



I'd keep bringing in chalk but the big huge "NO CHALK!" sign over the racks makes me think Karen (the manager) might get pissed if I bring it in there... Especially since chalk was one of the reasons she fired me :p
lol yeah she wouldn't be too happy about that.

Maybe I'll invest in some straps or something.

nhlfan
09-10-2007, 11:30 PM
Bench Press
45x12
115x6
185x3
210x1 (PB tie) - I was hoping for 2
195x2 (paused)

DE bench - probably shouldn't be done on the same day, but whatever
125x3x4

dips
bw+35x6
bw+45x6x2

Incline bench situps
45x12x3

then I did some walking/sprinting. walk 3/4 of a lap, then sprint the one straightaway.

Diet today:
4 eggs, 1 slice brown bread (mopped up the yolks lol), small glass fruit juice, large glass milk
1 slice pizza
white meat chicken, potatoes, corn, a little stuffing - pretty small portions
tuna, banana

cutting in full force now

deeder
09-10-2007, 11:42 PM
Nice benching. Pretty heavy dips too man! Lets plan a workout together sometime. :D

Coke
09-11-2007, 05:42 AM
Fine session man...good luck with the cut.

nhlfan
09-11-2007, 01:05 PM
Nice benching. Pretty heavy dips too man! Lets plan a workout together sometime. :D
sounds good! let me know when you want to go

Fine session man...good luck with the cut.
thanks coke

nhlfan
09-12-2007, 08:22 PM
today:

weighted chinups
bw+25x6
bw+30x6
bw+30x6
bw x 10

speed squats
warmup
135x4
(155x3)x7
these felt great today. good speed, good form.

rack pulls
155x5 - back wasn't feeling into this. I think it's from some stretching I was doing last night, I'm not sure. Nothing was painful really, just felt awkward and weird.

after that i messed around with some snatch and overhead squat. I ended up ripping open my shin and bloodying up the bar while doing my last set of snatch.

I finished it off with some seated calf pressing, 35 pounds per side.

Coke
09-13-2007, 05:30 AM
Fine effort overall dude.

nhlfan
09-13-2007, 05:52 PM
worked out with deeder and kristin from here on wbb today

thanks coke!

regular bench
45x12
45x8
95x8
155x8

leg up bench
95x6
155x6
185x4
175x5
175x4 - had a little help..maybe some on the previous set as well?

rack lockouts
205x5
225x5
225x3

lat raises
side: 20x8 - great, no pain
25x4 - pain, stopped. I'm going to get it looked at tonight, this happened last time I tried these as well
front: 25x8
25x8

dumbbell rows
warmup
55x10
55x10

tried some new stuff today, it was pretty cool stuff. I'll be mixing it into my routine, I think.

Coke
09-14-2007, 05:47 AM
Good thorough workout bro, throwing new things into the mix.

Bako Lifter
09-15-2007, 04:18 PM
Awesome working out with Deeder, did you go to that PLing gym of his? Nice benching.

nhlfan
09-16-2007, 05:29 PM
Good thorough workout bro, throwing new things into the mix.
thanks, it was fun :thumbup:

Awesome working out with Deeder, did you go to that PLing gym of his? Nice benching.
thanks. we went to the university gym (we go to the same university), which is still pretty decently equipped. it isn't really set up for powerlifting, but all the equipment is new, which is nice. I've yet to see this Adrenaline gym that deeder usually goes to.

nhlfan
09-16-2007, 05:36 PM
today was a short and quick workout because I was playing tennis right after, and football later on tonight, so I wanted to keep some gas in the tank.

I've been told by my dad (a physiotherapist) to take it easy on my shoulders a while. I'm still not completely sure what's causing my troubles, but I think it's a variety of things. I'll probably stay away from anything that could aggravate them for a while.

Deadlifts
135x5
205x5
255x3
275x3

Powercleans
135x1
135x1

Squats
135x6
195x5

deads were a good challenge like they should be, everything else was easy.

Tofer
09-16-2007, 09:57 PM
Nice work, man. If you had to do a quick workout, I don't think you could have chosen three better exercises. Deadlifts are looking strong too.

That's pretty cool that you've met someone on here who goes to the same school as you, who you can lift with occasionally. There's only one other guy on here from Winnipeg and he barely ever posts (I'm also pretty sure he's a lot older than me).

Lones Green
09-16-2007, 10:00 PM
deads, powercleans, and squats. that's what i like to see.

nhlfan
09-17-2007, 12:54 AM
Thanks guys. Yeah, it is pretty cool having deeder around here. I've only been able to work out with people weaker and less knowledgeable than me, so when I do a workout with deeder, it's kind of different. I learn stuff, instead of teaching lol.

I did pretty well at tennis, too lol

Coke
09-17-2007, 05:25 AM
Doing good man, props on being active and doing other things like tennis and football.

nhlfan
09-17-2007, 06:10 PM
thanks man. fall sports are lots of fun.

no pressing today thanks to my shoulders trying to heal

pullups
bw x 5
bw+35x6 (PB)
bw+35x6

chinups
bw+35x6

dips
bw x 20
bw+35x8
bw+35x7 - Didn't attempt an 8th, I possibly could have done one(?) The 20 rep first set kind of fried me

tricep extensions
weight x 3 sets

incline bench situps
50lb dumbbell, 3 sets of 8 (PB)

sprints - 50ish meters?
70% x 1
100% x 5

Coke
09-18-2007, 05:38 AM
Way to go with working around the shoulder guy...session is looking nice, like the sprints toward the end.

nhlfan
09-19-2007, 08:04 PM
thanks man

lots of carbs today, calories were probably a little too high. hit a squat pr without a belt though, so that worked out well lol

squats
135x6
205x5
255x2
280x1 (PR) - another ounce probably would have killed me lol

bottom-start zerchers
135x5
185x5 (PR)

rackpulls from "15"
185x5
275x5
325x5 - no real grip issues

powercleans
135x2

Tofer
09-19-2007, 08:43 PM
Damn dude, you just passed my personal best for the back squat by 5 lbs. I definitely don't have anything close to 280 within me right now. Nice work.

Coke
09-20-2007, 05:37 AM
Fine overall effort dude.

nhlfan
09-23-2007, 04:27 PM
thanks guys.

I've been feeling really crappy for a couple of days now. No energy, my nostrils are all ****ed, headache, etc. I think maybe I'm allergic to something, but I'm not too sure.

I had an ultrasound massage done on my shoulder a couple of nights ago.

Played around with pullups, did some isolation tricep work, and did a few sprints today. managed to get bw+25x10 no problem on pullups, I could have got at least a couple more. It was a really short, ****ty session in the gym today though, and I don't feel like writing it up. I hope I feel better soon.

KevinStarke
09-23-2007, 04:36 PM
Hope ya feel better soon man i've been pretty stuffy recently too.

Strong squattage up there.

Tofer
09-24-2007, 04:40 PM
That's pretty ****ty about the cold. I'm just waiting for myself to get sick right now. It always happens whenever the seasons change. In fact, I think I'm already getting the headache. It's like clockwork, I swear.

BW+25 for high rep pullups is pretty solid, man. Are you using a dumbbell or dip belt to weight those things?

North
09-24-2007, 06:31 PM
nice squat PR man

nhlfan
09-25-2007, 02:24 PM
Yeah, whenever seasons change is definitely the peak times for colds, I'd think. I think I'm starting to get a little better, which is great. I had more energy today.

I went to a Cannibal Corpse concert last night, that was fun. It was 5 hours long though, which means that I had to take another off day from the gym :mad:

I use a dip belt for the pullups

Today:

Powerclean->Front Squat
95x1
115x1
135x1
145x1
155x1 (20lb PR) - wasn't a huge struggle

One Arm Dumbbell Snatch
30x10
45x10

One Arm Barbell Snatch
45x10
55x2
65x2
fun stuff lol

Barbell Hack Squats
65x5
135x8
135x8

Seated Calf Raises
35 per side x various reps...I wasn't counting. 2 sets, followed by one lighter set for more reps.

Coke
09-26-2007, 05:42 AM
Carrying on with it nicely Matt - ;)

nhlfan
09-27-2007, 02:15 PM
thanks coke

today:
decline bench - thought these might take some strain off the shoulder
45x8
95x8
nope lol

neutral grip chins
bw+35x8 - cake
bw+45x6(PB) yessss
bw+45x5

weighted dips
bw+35x10
bw+35x10
bw+35x8

tricep extensions
135x7
135x7

pre-workout nutrition was ****, I ran out of energy very quickly. I'm happy about the PB though.

nhlfan
09-27-2007, 02:36 PM
just weighed in @ 175

Coke
09-28-2007, 04:52 AM
Good job overall bro.

nhlfan
09-28-2007, 07:04 PM
thanks

deadlifts
135x5 (sumo)
135x5 (conventional)
*belt goes on*
225x5
265x3
295x1
315x0 - ****. it came off the floor but I didn't have it in me to pull it all the way up.
225x10 (sumo, unbelted)

overhead squats
65x8
75x8

one leg squats
bw+10 x 5
bw+10 x 8

Coke
09-30-2007, 09:58 AM
Intense with the deads bro, those sets of squats were cool too.

nhlfan
09-30-2007, 04:34 PM
yeah the overhead stuff is fun

my shoulders don't seem to be getting any better. I'm going to keep doing ultrasound massages, popping advil, and sleeping on my old mattress, which is softer.

as of tomorrow, I'm back on maintenance calories. I've managed to lose ten pounds, and it's noticeable. starting the week after that, I'm on a slow bulk.

not too much to report for today's workout. pullups, t-bar rows (first time doing them), incline chest flies, tricep extensions.

RedSpikeyThing
10-01-2007, 08:41 AM
good work all around. Deads are coming along, you'll have 3 plates in no time.

nhlfan
10-03-2007, 11:27 PM
full-body workout tonight, nothing too interesting to report. i'm busy as hell right now.

Coke
10-05-2007, 05:31 AM
Keep hanging tough and get some workouts in, doing fine.

nhlfan
10-16-2007, 02:50 PM
I've been doing light leg workouts around my house lately. I still can't do anything with the shoulder.

I did 20 chinups a few days ago, no problem, but it aggravated my shoulder pretty badly.

I was doing power cleans and barbell hack squats with 145 last night.

Coke
10-17-2007, 05:28 AM
Keep hanging on in there with the shoulder plight man, you'll be good to go soon enough.

nhlfan
10-23-2007, 05:46 PM
thanks man, I really can't wait to get back to real upper body workouts again.

I'm doing more serious leg workouts again. I set a PB in powercleans with 170lbs today.

nhlfan
11-01-2007, 09:39 PM
I'm back to benching now...I think I'll be doing bench once a week until I feel comfortable enough for twice a week. There's still some pain in my shoulder.

tonight:
bench press - worked up to 185x3, butt came off on the last rep
floor press - worked with 135
tate press - tried them out, light weight
face pulls - kept these light
incline bench situps - bw+45 for 2 sets, easy.

Coke
11-02-2007, 05:56 AM
... There's still some pain in my shoulder.

That's a sign you may need to wait a little longer before resuming the pressing...doc told me at least two months was needed in my case. Happy to see you hungry though bro.

nhlfan
11-06-2007, 01:26 AM
my shoulder feels better with each passing day. I appreciate the concern coke.

now for the bad news: the workers at my gym are on strike, therefore the gym is closed down. I think I'm back to ghetto workouts in my basement for a while. I'm also going to see if it's an option to sneak into the athlete weightroom heh...we'll see how that goes.

deeder
11-06-2007, 09:11 AM
That's why I'm glad I found a new place to train! Hit up the YMCA or something while CUPE's on strike. Who knows how long that will last....

nhlfan
11-26-2007, 10:58 PM
I've been doing random **** in my basement, and have really been avoiding my left shoulder, which has been horrible lately. today it felt not bad.

today I made it to a gym:
squats with 185
deadlift singles up to 275
narrow bench 135 for reps

I've got the itch to work out so bad. I've also found a new training partner, and it's working out pretty well. However, he bodybuilds, whereas I focus more on strength. We're learning from each other though, and it's fun/interesting doing workouts together.

Coke
11-27-2007, 06:16 AM
Good deal on the new training partner, hope you guys make the best of it.

nhlfan
01-20-2008, 08:54 PM
hit a 315lb deadlift today. I've been training with my brother a lot. I'm predicting big things, lots of PRs in the next little while. I'll keep you updated on the highlights.

nhlfan
01-23-2008, 10:21 AM
hit a 210 bench a couple of days ago

nhlfan
01-23-2008, 10:16 PM
255 x 3 on squats tonight no problem
135 x 20 real fast
185 for a super-easy double
185 for sets on zerchers

deeder
01-23-2008, 10:27 PM
Nice work in the past couple of days!

Coke
01-24-2008, 05:49 AM
Good deal on lifting with your brother more, stay on it Matt.

RedSpikeyThing
01-24-2008, 08:45 AM
nice squatting....those are some heavy zerchers!

nhlfan
01-25-2008, 08:49 PM
thanks guys

225x2x3 bench lockouts today + assistance

nhlfan
01-25-2008, 08:54 PM
oh, and I ate a baconator yesterday.

nhlfan
01-26-2008, 07:58 PM
today's highlights:
deadlift @ 285
squat @ 285x1 (pr tie)
zercher squat @ 235x2 (pr)

I'm weighing in at roughly 177lbs at the U of R scale

nhlfan
01-27-2008, 10:21 PM
hmm, just realized that the squat was actually 5 pounds heavier than my old PR. awesome.

deeder
01-27-2008, 11:04 PM
Nice squatting Matt!

Coke
01-28-2008, 12:01 AM
Props on the new squat PR.