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Razoul
10-30-2006, 04:53 PM
Been wanting to write a joural for a while so here it goes. This is what I have been lifting since I started. So far I only have my routine on here hopefully I ll add some more stuff soon.

Week 1 - 4

Monday

Bench Press
wk1 wk2 wk3 wk4
8 x 135| 8 x 135| 8 x 135| 8 x 145
6 x 135| 5 x 135| 8 x 135| 8 x 145

Low Incline Dumbell Press
8 x 25| 8 x 30| 8 x 35| 8 x 40
8 x 30| 8 x 30| 8 x 40| 8 x 40

Lat Pulldowns
8 x 120| 8 x 130| 8 x 130| 8 x 140
8 x 140| 8 x 130| 8 x 130| 8 x 140

Deadlifts
8 x 165| 8 x 175| 8 x 185| 8 x 205
8 x 165| 8 x 175| 8 x 205| 8 x 225

Barbellrows
8 x 50| 8 x 70| 8 x 80| 8 x 120
8 x 70| 8 x 70| 8 x 100| 8 x 120

Shrugs
8 x 50| 8 x 60| 8 x 65| 8 x 70
8 x 50| 8 x 60| 8 x 70| 8 x 70

Razoul
10-30-2006, 04:58 PM
Week 1 - 4

Wednesday

Squat
wk1 wk2 wk3 wk4
8 x 135| 8 x 135| 8 x 155| 8 x 185
8 x 135| 8 x 135| 8 x 225| 8 x 225

Hack Squats
8 x 135| 8 x 135| 8 x 135| 8 x 135
8 x 135| 8 x 135| 8 x 135| 8 x 135

Leg Curls
8 x 140| 8 x 185| 8 x 180| 8 x 180
8 x 180| 8 x 185| 8 x 200| 8 x 170

SLDL
8 x 95| 8 x 95| 8 x 100| 8 x 155
8 x 95| 8 x 95| 8 x 155| 8 x 155

Calf Raises
8 x 220| 8 x 135| 8 x 180| 8 x 180
8 x 240| 8 x 135| 8 x 180| 8 x 180
Different
machine

Razoul
10-30-2006, 05:13 PM
Week 1 - 4

Friday

Beginning weight one week before workout routine started
385

Wk1 Weigh In
375

Wk3 weigh In
374

Military Press
wk1 wk2 wk3 wk4
8 x 90| 8 x 95| 8 x 95| 8 x 95
6 x 90| 5 x 95| 8 x 95| 8 x 95

Shoulder Press
8 x 35| 8 x 30| 8 x 35| 8 x 35
8 x 35| 8 x 30| 8 x 35| 8 x 35

Laterial Rasies
8 x 15| 8 x 20| 8 x 20| 8 x 20
8 x 15| 8 x 20| 8 x 20| 8 x 20

Close Grip Bwnch Press
8 x 115| 8 x 115| 8 x 115| 8 x 135
8 x 115| 8 x 115| 8 x 125| 8 x 135

French Press
8 x 55| 8 x 55| 8 x 50| 8 x 50
8 x 55| 8 x 55| 8 x 60| 8 x 70

Bicep Curls
8 x 30| 8 x 30| 8 x 30| 8 x 35
8 x 30| 8 x 30| 8 x 35| 8 x 35

Hammer Curls
8 x 30| 8 x 30| 8 x 30| 8 x 35
8 x 30| 8 x 30| 8 x 35| 8 x 30

Unreal
10-31-2006, 02:33 PM
Solid work in here.

Razoul
10-31-2006, 02:59 PM
I tried a 270 dead lift just to see how that would go but after the second time I had to go back to 235.

Razoul
11-02-2006, 01:00 PM
Week 5

Monday

Bench Press
8 x 145
8 x 145

Low Incline Dumbell Press
8 x 40
8 x 40

Lat Pulldowns
8 x 140
8 x 140

Deadlifts
8 x 235
8 x 235

Barbellrows
8 x 120
8 x 120

Shrugs
8 x 70
8 x 75

Razoul
11-02-2006, 01:06 PM
Week 5

Did legs today. I am going back to square one with squats. I think I need to go alot lower on squats so me and my gym partners decided to start all over again. Not sure exactly how far down we need to go. Ill will be doing lots of reserch on that this week. So far parallel or lower seems to be what I have seen.

Wednesday

Squat
8 x 185
8 x 235

Hack Squats
8 x 135
8 x 165

Leg Curls
8 x 155
8 x 175

SLDL
8 x 155
8 x 155

Calf Raises
10 x 180
10 x 180

Razoul
11-04-2006, 04:32 PM
Week 5

Friday

Weigh In
365

Military Press
8 x 95
8 x 105

Shoulder Press
8 x 40
8 x 45

Lateral Raises
8 x 20
8 x 20

Close Grip Bench
8 x 135
7 x 155

French Press
8 x 60
7 x 60

Bicep Curls
8 x 35
8 x 35

Hammer Curls
8 x 35
8 x 35

Wieght loss back on track and everythings is going well. Nothing much to say today.

Razoul
11-12-2006, 01:21 AM
Well Its been a entire week since I updated this thing. Ill be putting up last weeks exercises tommorrow. I am still working on my form on leg day. Squats have been fixed so now I have pretty good form and can go to parallel or lower. Still working on SLDL to get them to hit where there are supposed to. As of now they seem like a really good back exercise that somehow slipped onto leg day. Hack squats are a bit awkward still so im working a bit on the form there aswell. Fixed a few small flaws on my military press and hit them really hard and loving it. Man those military set my shoulders ablaze. I changed my diet aswell. Diet is as follows:
Breakfast: 5 egg whites 1 whole egg 6oz salmon
Snack: Can of tuna hot sauce
Lunch: baked sweet potato 2 cups brocolie 6-7oz chiken breast 1.5 Tbsp Butter
gonna try out protein waffle as a alternative
Dinner:chicken salad 6-7 oz chicken breast Plate full of baby spinach
Any comments, advice, or random post are welcome.

McIrish
11-12-2006, 02:51 AM
Haha, for one second I thought your "snack" meal was just a "can of hot sauce," rather than a "can of tuna + hot sauce." I was thinking... :eek: hardcore!

Anyhow, fantastic progress up in here - keep at it Raz, the rest will come. Let us know when folks start commenting "Hey, have you been lifting??" or something. :)

Razoul
11-12-2006, 11:31 AM
I kinda wish it was a a can of hot sauce now lol That would have made my diet so much more intresting.

Razoul
11-13-2006, 10:16 PM
Week 6

Monday

Bench Press
8 x 155
6 x 145

Low Incline Dumbell Press
8 x 40
8 x 45

Lat Pulldowns
8 x 140
8 x 140

Deadlifts
8 x 255
8 x 255

Barbellrows
8 x 120
8 x 120

Shrugs
8 x 75
8 x 75

Razoul
11-13-2006, 10:18 PM
Week 6

Wednesday

Squat
8 x 185
8 x 185

Hack Squats
8 x 165
8 x 165

Leg Curls
8 x 160
8 x 200

SLDL
8 x 155
8 x 155

Calf Raises
10 x 180
10 x 180

Razoul
11-13-2006, 10:20 PM
Week 6

Friday


Military Press
8 x 105
8 x 105

Shoulder Press
8 x 45
8 x 45

Lateral Raises
8 x 20
8 x 25

Close Grip Bench
8 x 145
7 x 145

French Press
8 x 60
8 x 60

Bicep Curls
8 x 35
8 x 35

Hammer Curls
8 x 35
8 x 35

Razoul
11-13-2006, 10:28 PM
Week 7

Monday

Bench Press
8 x 145
8 x 155

Low Incline Dumbell Press
8 x 45
8 x 45

Lat Pulldowns
8 x 145
8 x 160

Deadlifts
6 x 275
6 x 275

Barbellrows
8 x 120
8 x 120

Shrugs
8 x 75
8 x 75

Man those deadlifts killed me. I think I have finally hit a wall wtih increasing my deadlift. Adding weight will no longer be easy or as fast. My form got a bit better today with deadlifts as well. Chest also went great. All in all a very good workout. Now I will have to get Leg day to work out well next. Got a few ideas that may help will update wed.

Razoul
11-16-2006, 02:32 AM
Week 7

Wednesday

Squat
8 x 185
8 x 185

Hack Squats
8 x 165
8 x 165

Leg Curls
8 x 180
8 x 200

SLDL
8 x 155
8 x 155

Leg day is the bain of my existence. I am not getting a good workout no matter what I do. Squats are going well. Leg curls are good and hack squats ,while awkward, are still decent although i think im not feeling those enough either. Im just not feeling like I have blasted my legs like i think I should. SLDL are almost a total failure. I got the focus off my back but i still dont feel it in my legs all that much at all. Leg day feels like a total waste of time so far. I must be overlooking some detail in form that is killing the effectiveness of the exercise. Leg day need some serious :help: At least my other days are doing great. I guess ill figure leg out sooner or later. Weight check friday hope my diet slip ups didnt hurt the results to bad.

Razoul
11-19-2006, 09:28 PM
Week 7

weigh in 362

Friday


Military Press
8 x 105
8 x 105

Shoulder Press
8 x 45
8 x 45

Arnold Press
8 x 35
8 x 35

Close Grip Bench
8 x 145
7 x 145

French Press
8 x 60
8 x 60

Bicep Curls
8 x 35
8 x 35

Hammer Curls
8 x 35
8 x 35

Weoght loss slowed down again if it happens again next time ill try switching things up in my diet again. Switched lateral raises for arnold press and that is by far the best shoulder work ive done for a long time.

Razoul
11-20-2006, 10:48 PM
Week 8

Monday

Bench Press
8 x 145
7 x 165

Low Incline Dumbell Press
8 x 45
8 x 50

Lat Pulldowns
8 x 145
8 x 160

Deadlifts
7 x 275
7 x 275

Barbellrows
8 x 120
10 x 120

Shrugs
10 x 75
10 x 75

Chest was kicking ass today. Uped both of the chest exercises and still had reps to spare. Not sure how that happened so quickly been stuck at the same wait for a while.

Razoul
11-22-2006, 12:38 AM
slightly random update but anyway diet still doing its thing. Really felt like cheating today but ill just wait till turkey day. My diet will be shoot to hell that day but will hit the gym for some cardio to help balance it out. Been getting a strange amount of nose bleeds lately. Hadnt had one in over a year and now ive had 5 in the last 2 weeks >< Tommorrow is legs.Llet see if I can put all ive learned into a good leg day.

Razoul
11-24-2006, 12:38 AM
Well missed the first workout so far. Only got to do squats which i guess is better than nothing. Kinda intresting story behind it though. Workout partner's girlfriend was visting a friend across the street from her parents house. She was house sitting for her parents.. A armed man broke into house while she was acrossed the street and a swat team went in to get the guy but the guy got away somehow. While the swat team was there the dog got out and ran off but the police would not let them out the house for a good while so the dog disappeared. So we had to leave the gym to go help find the dog. We finally got the dog but my gym partner had to head off to work early. I was supposed to ask him for his gym key because mine is broken but ended up forgeting and missing the workout ><.

Razoul
11-28-2006, 09:48 AM
Week 9

Monday

Bench Press
8 x 155
5 x 165
2 x 165

Low Incline Dumbell Press
8 x 45
8 x 50

Lat Pulldowns
8 x 150
8 x 150

Deadlifts
6 x 275
8 x 275

Barbellrows
8 x 120
10 x 120

Shrugs
10 x 75
10 x 70

Razoul
11-30-2006, 10:35 AM
Week 9

Wednesday

Squat
8 x 205
8 x 205

Hack Squats
8 x 165
8 x 165

Leg Curls
8 x 180
7 x 205

SLDL
6 x 165
6 x 165

Calf Raises
10 x 180
10 x 180

Finally leg day was a success. Everything went well. Squats were good although it is time to go up some. Hack squats felt aweasome. Leg curls went very well even though it was on a different machine that I am use to. That leg curl machine is harder than the one Im use to but still got close to finishing all 8 reps. The SLDL were great. I felt in my hamstrings finally as well as quads and some calf. I was walking a bit funny after those. Calf Raises are going well I may try some more wieght next time. My weigh in is friday so I will get to see how much damage thanksgiving and its leftovers did.

KevinStarke
11-30-2006, 10:47 AM
Nice volume on that leg day man.

Razoul
12-05-2006, 12:25 AM
Week 10

Late Weigh in 359

Monday

Bench Press
8 x 155
6 x 165


Low Incline Dumbell Press
8 x 50
8 x 50

Lat Pulldowns
8 x 150
8 x 165

Deadlifts
6 x 275
8 x 275

Barbellrows
8 x 140
8 x 140

Shrugs
10 x 70
10 x 75

I am happy with my progress so far. Weight is better than I though it would be because my diet was all over the place for the last week and a half. Really need to work on warming up first. Ill get this all down eventually.

KevinStarke: Thanks man I appreciate all the comments I can get. It help with the motivation a ton. That was the first leg day that I got to work well so hopefully i'll be able to keep it going.

Razoul
12-07-2006, 01:21 PM
Week 10

Wednesday

Squat
8 x 205
8 x 205

Hack Squats
8 x 205
8 x 205

Leg Curls
8 x 180
8 x 200

SLDL
4 x 185
8 x 165
4 x 165

Okay hack squat is catching up with regular squats. Cant seem to get enough power out of the bottom to up the weight. I can move it easy once i get it out of the bottom. Still trying to figure out how to get more power out of the bottom of the squat I guess.

Razoul
04-14-2011, 10:48 PM
*blows the dust off* Well its been a while. Started back up a couple months ago. Doing a monday tuesday thursday friday thing now. Losing fat just not weight...Have to buckle down in the kitchen and do some cardio. Boxing and some sports at the park would do the trick.

Supps
Nitrean
Results or regular creatine
BCAA
multi
Fish oil
Bullnox/no explode/anarchy

weight 363

Monday
Bench
5 x 135
5 x 145
5 x 155
5 x 165
5 x 175
2 x 185

Lat pulldown
5 x 115
5 x 130
5 x 145
5 x 160
2 x 175

Seated Row

5 x 145
5 x 160
5 x 175
5 x 190
2 x 205

Chest Fly
5 x 160
5 x 175
5 x 190
5 x 205
5 x 220

Shoulder Press
5 x 125
5 x 140
5 x 140

Tricep pulldown
5 x 60
5 x 70
5 x 80
8 x 80
4 x 80

Tuesday
Squat
5 x 135
5 x 185
5 x 205
5 x 225
5 x 245

Rack pull
5 x 185
5 x 225
5 x 265
5 x 285
5 x 305

Curl
5 x 30
5 x 35
5 x 40
5 x 45
2 x 50

standing calf raises
10 x 135
10 x 135
8 x 135