Unleash the inner Unit

[OneBadUnit]

Hey all, I'm back. Or, if we have never met, Hello and welcome.

Well, last time I was here, I was around 260 and just back into working out. After following the basic WBB workout to get back in the swing, I've adjusted and added some things to taylor it for my personal routine.

To make a long story short, I injured my left elbow / forearm, and after hearing many theories, just decided to power through it after a few months off. Yea, it still bothers me, but as the doctors have said "Its just an inflamation of the tendon". OK, so I have a year's supply of Vitamin M (Motrin) and I went back to work.

SO, again, I want to post my workouts and get some advice, motivation, etc, from all of you here to help me continue on my quest. And, of course, if I can ever help anyone with some advice or motivational words, I'll gladly do it.

As I was saying, I was around 262 when I first signed up, dropped down to 235 by moving some massive weight and punishing myself in the gym as well as a great diet from tips I learned on here. Currently, I'm hovering around 240ish not having gone over 245 when I had my break as I kept my diet good.

So here is yesterday's and todays workouts, as well as some current pics.

Pic 1 (http://i55.photobucket.com/albums/g156/onebadunit/WBB/Kev01.jpg)
Pic 2 (http://i55.photobucket.com/albums/g156/onebadunit/WBB/Kev03.jpg)
Pic 3 (http://i55.photobucket.com/albums/g156/onebadunit/WBB/Kev04.jpg)


30 Oct 06 - Back

Pull-ups
6, 6, 4, 4,

Lat Pulldowns
160 x 6 (5 sets)

Hammer Str Rows
90 x 6 (3 sets) 100 x 6 (2 sets)

Bent Over Barbell Row (reverse Grip)
135 x 6 (5 sets)

Dumbbell Rows
110 x 6 (3 sets)

Roman Chair Extensions
8 x 4 sets

Abs - Roman Chair
10 x 3 sets (front and sides)

Cardio
30 min Elipitcal Glider


31 Oct 06 - Chest

Flat Bench
135 x 8
185 x 8
225 x 6 (2 sets)
245 x 4
275 x 4
225 x 6

Incline Dumbbells
80's x 6 (5 sets)

Dips
BW x 5 (6 sets)

Dumbbell Flys
55's x 6 (5 sets)

Abs
Roman Chair
10 x 3 sets (front and sides)

Cardio
30 min Elipitical Glider

[OneBadUnit]

20 mins - Full body stretching

Abs
Roman Chair
8 reps w/ 25lb (4 sets front and sides)

Mat Work
50 flutter kicks (2 sets of 25, 4 count)

30 "gym ball" crunches (3 sets of 10, slow and controlled)

Cardio

Treadmill
5 min walk - 3.8 speed, 1.0 Incline
15 min run - 4.6 speed, 0 incline
5 min sprint - 6.5 speed, 0 incline
5 min walk - 3.8 speed, 0 incline
5 min run - 4.6 speed, 3.0 incline
5 min walk - 3.2 speed, 0 incline
-------------------------
40 min total - 412 cal

Will update with diet later

[TommyBoy]

What's up brother, pleased to meet you. That's some solid lifting. Very nice ink.

[OneBadUnit]

TommyBoy - Thanks !! Nice to meet ya too. Just trying to erase more of this flab.

[TommyBoy]

To make a long story short, I injured my left elbow / forearm, and after hearing many theories, just decided to power through it after a few months off. Yea, it still bothers me, but as the doctors have said "Its just an inflamation of the tendon". OK, so I have a year's supply of Vitamin M (Motrin) and I went back to work.
Man, you are definitely speaking my language here. I've had this problem for like 6 years, except I opted for Vitamin A (Aleve).

There's not very much flab on you there bro! Also, you'd totally fit in with powerlifters, you got the ink, all you need is a shaved head and a goatee and you're set.

[OneBadUnit]

.....grams cals %total

Fat: 85 769 40%
Sat: 25 227 12%
Poly: 29 265 14%
Mono: 7 65 3%

Carbs: 62 209 11%
Fiber: 10 0 0%

Protein: 235 941 49%
Alcohol: 0 0 0%

Total: 1962

[Bob]

Welcome back on OneBadUnit!!
Workouts and Diet looking good.. although I think I'd be starving on only 1900 cals.. lol

Good luck on your goals.. you are already looking lean..

[OneBadUnit]

Tommyboy - I actually play around with my facial hair; try new designs, half beard, etc, I'm just in my clean stage atm. (Navy regs still embedded in my system) I also use to folllow a more powerlifiting routine; I miss the days of being able to rep 405 on the bench :o(

Bearwolf - Thanks ! Its good to be back. Just got lost in life for a bit and strayed off the path, but never lost sight of it. Actually, I have to force myself to eat; its probably from the Lipodrene I take during the day.

Yes, ephedrine. Don't hiss and throw stones yet !!!! I take as directed and my heart is bradycardic anyway. My medical officer on Okinawa (Dr Simo .. a monster, always reminded me of Jay Cutler) told me I had a "runner's heart" after I was the practice dummy for all of the EKG classes

[OneBadUnit]

.....grams cals %total

Fat: 83 745 34%
Sat: 28 253 11%
Poly: 31 278 13%
Mono: 10 86 4%

Carbs: 79 281 13%
Fiber: 9 0 0%

Protein: 296 1184 54%
Alcohol: 0 0 0%

Total: 2259

[Sentinel]

i am *SUBSCRIBED* bro

best of luck :)

[OneBadUnit]

Sentinel - Thanks !!

Finally got some great sleep last night and feel awesome this morning. Going to switch up the routine and do Built's "Baby Got Back"

[Vita]

Sentinel - Thanks !!

Finally got some great sleep last night and feel awesome this morning. Going to switch up the routine and do Built's "Baby Got Back"


not a bad idea. it's a very well rounded program that you can manipulate when things stale up!

looking forward to seeing your progress!

[OneBadUnit]

I'm so spent !!!!!! I think I was a little too excited about trying a new routine, lol, don;t know if I'll go up in weight the next time I come to this day. HAHA


Quad Dominant Legs

LEGS

SQUATS
245 x 5
275 x 5
295 x 5
315 x 5
335 x 5

LEG PRESS
450 x 8
490 x 8
540 x 8

Hammer Iso Leg Curls
(weight on each side)
45 x 8
50 x 8
55 x 8

BICEPS

Seated DB Curls
40's x 5
45's x 5 (2 sets)
50's x 5
45's x 5

Standing DB Hammer Curls
35's x 8
35's x 10
35's x 12

CARDIO

HIIT - Treadmill
4 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
4 min walk, 3.5 speed, 2.0 incline
4 min walk, 3.0 speed, 0 incline
--------------------------------
23 min Total 291 cal

DIET

.......grams cals %total

Fat: 107 960 40%
Sat: 26 236 10%
Poly: 34 306 13%
Mono: 7 67 3%

Carbs: 150 540 23%
Fiber: 15 0 0%

Protein: 224 895 37%

Alcohol: 0 0 0%
---------------
Total: 2403

Creatine - 5g

Fish Oil - 3,000mg

Multi-vitamin

Weight: 242

[Built]

Nice!

How did it all feel? Them's some strong leggies, boy!

[OneBadUnit]

Built - It felt awesome !! Sweatin my booty off by the 3rd set of squats; I was a drenched mess by the time I was done on the treadmill. Am looking forward to tomorrow !!! Thanks again !!!

[powerrack]

How do you like those Hammer Iso Leg Curls? I do them from time to time and prefer them over regular Leg Curls.

[OneBadUnit]

Powerrack - I love it. When I'm on a different machine (whether its lying or seated) it seems I can do more weight. But on the Hammer, I do less, but definately feel worked more so than the other machines.

[OneBadUnit]

Feeling great after this one. Had to cut cardio short as I was running late today, but at least I got something in.

5g Creatine 1 hour prior
3,000mg Fish Oil
Multi-vitamin

BACK

Pull ups
5x5

Lat Pulldowns
160 x 8
170 x 8
180 x 8

SHOULDERS

DB Rear Deltoids
(Standing / Bent over)
25's x 8 x 3 sets

DB Military Press
65's x 5
75's x 5 (2 sets)
80's x 5
85's x 5

DB Side Deltoids
(Standing)
25's x 8 x 3 sets

CALVES
BodyMaster 45 degree Calf Machine (seated)
250 x 8
300 x 8 x 3 sets

ABS
45 degree decline+ 25lb plate x 8 x 3 sets

CARDIO-SS - Treadmill
10 mins, 3.8 speed, 3.0 incline - 110 Cal

DIET

Fat: 107 961 40%
Sat: 24 217 9%
Poly: 58 518 22%
Mono: 11 101 4%

Carbs: 148 539 22%
Fiber: 13 0 0%

Protein: 225 901 38%
Alcohol: 0 0 0%
------------------------
Total: 2419

Weight: 242

[OneBadUnit]

Legs are still sore. Felt great doing this hill workout on the treadmill; I'm hoping it stretched my legs out a bit more for tomorrows workout. Little Lighter on the scale today :thumbup:

5g Creatine
3,000mg Fish Oil
Multi-vitamin

CARDIO-HILL- Treadmill
2 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 4.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 5.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 6.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 7.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 8.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 9.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 10.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 11.0 incline
--------------------------------
41 min total, 507 Cal

DIET

Fat: 117 1049 51%
Sat: 17 157 8%
Poly: 73 655 32%
Mono: 16 144 7%

Carbs: 64 206 10%
Fiber: 13 0 0%

Protein: 201 804 39%
Alcohol: 0 0 0%

Total: 2093

Weight: 240

[teaturtle]

wow how do you get your carbs to stay that low? mmine are in the 300-400g range haha.. and you weigh 100lbs more than me :p

[OneBadUnit]

Teaturtle - If you click on the "Daily Intake and Output" link in my signature, it will show you exactly what I each day. If you aren't using FitDay (http://fitday.com) I highly recomend it.

[OneBadUnit]

3 hours, post workout, and I still feel incredibley amped!! Going to show my n00bness here; I"ve never done Good Mornings before, so I may have gone a little light. None the less, I still felt it, and it felt great; just a little off balance, so I'll have to work on form.

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

LEGS

RDL's

275 x 5
295 x 5
315 x 5
335 x 5
365 x 5

Good Mornings

155 x 8
175 x 8
185 x 8

Hammer Str Iso Extensions

50 x 10
50 x 14
50 x 18

TRICEPS

Dips

5 x 6 *Think its time to buy a dip belt; I did an extra set as they were easy.

Press-downs
150 x 8
150 x 10
150 x 12

CARDIO-SS-Treadmill

20 mins, 3.5 speed, 2.0 incline - 181 Cal

DIET
grams cals %total

Fat: 109 980 41%
Sat: 19 175 7%
Poly: 65 584 24%
Mono: 13 114 5%

Carbs: 143 506 21%
Fiber: 16 0 0%

Protein: 232 929 38%
Alcohol: 0 0 0%
--------------------------
Total: 2458

WEIGHT: 240

[Coke]

Good numbers in here man, got plenty of size on you too.

[OneBadUnit]

CoCoa - Thanks !!! Yea, definately have the large piece of clay; just need to sculpt it now.

Just woke up. The 10pm-6am shift is taxing me

[OneBadUnit]

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

DIET


Fat: 123 1105 53%
Sat: 25 227 11%
Poly: 1 637 30%
Mono: 13 121 6%

Carbs: 63 194 9%
Fiber: 14 0 0%

Protein: 201 803 38%
Alcohol: 0 0 0%

Total: 2141

WEIGHT: 240

[OneBadUnit]

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

BACK

Rack Pulls

315 x 5
365 x 5
385 x 5
405 x 5
425 x 5

Hammer Str Rows
(weight on each side)
115 x 8
125 x 8
130 x 8

CHEST

BB Bench

225 x 5
235 x 5
245 x 5
255 x 5
265 x 5

DB Incline

75's x 8 x 3

CALVES


Seated Calf Raises

180 x 8 x 3

ABS

45 degree decline + 25lbs x 8 x 3


DIET

grams cals %total

Fat: 113 1014 42%
Sat: 16 147 6%
Poly: 72 650 27%
Mono: 14 127 5%

Carbs: 148 507 21%
Fiber: 21 0 0%

Protein: 220 882 37%
Alcohol: 0 0 0%
------------------------------
Total: 2424



WEIGHT: 241

[Sidior]

Looking really strong in here. I like the journal setup :thumbup:

[OneBadUnit]

Sidior - Thanks ! Try to make it easy to follow and get all the info I can so I can get good feedback in case I'm doing something wrong; hopefully, its all correct.

This last workout was good. I love working my back, probably more than legs. I know, most people don't like to do legs (well, the non serious) but I have always loved leg days. Love that pain the following day and the jello feeling. BUt I can move so much weight on back days, its so fun to be in there and stealing all the 45 plates.

[Coke]

Great back and chest day OBU!!

[OneBadUnit]

CoCoa - Thanks man; it was awesome. Just finished 1 complete cycle of the new program and I love it.

[Bob]

Nice workout OBU!!
nice diet too.. way to get those healthy fats in..

[OneBadUnit]

Quad Dominant Legs

Felt a bit wierd today. Missed on my 5th set of squats; racked it, and did 3 halves 20 secs later to finish it off. That got me pissed, so I pushed harder on my leg press. Ended up with a pretty good feeling about my workout.

Something about me and squats just doesnt feel right; I feel like I should be able to do more weight, but I have problems when I first start to drive up. (shakey, form suffers a bit). I think I'll back down on the weight next time and really work on strengthening my form.

5g Creatine
3,000mg Fish Oil
Multi-Vitamin


LEGS

SQUATS
275 x 5
295 x 5
300 x 5
315 x 5
335 x 3 (missed 4 & 5)
335 x 3 (*Half Squats)

LEG PRESS
450 x 8
540 x 8
560 x 8

Seated Leg Curls
(singles)
75 x 8
90 x 8
90 x 10

BICEPS

Seated DB Curls
40's x 5
47.5s x 5 (2 sets)
50's x 5 (2 sets)

Preacher Curls (EZcurl bar)
75 x 8 x 3

WEIGHT: 239

[Coke]

Damn good program if I must say so myself whether you put it together on your own or not...nice workout bro.

[Bob]

Nice workout OBU..
But if it's a Quad dominant day, why did you do the Leg Curls? Those are for hammies...

[OneBadUnit]

CoCoa - Thanks man. Yea, Built really helped me out and pointed me in the right direction; its an aweosme workout, I feel great after each one.

Bearwolf - Yea, I just do one, easier, exercise to touch on them. If you look at Ham Dom days, I do 2 hard/ heavy hmmie exercises and a light quad.

[Vita]

strong rack pulls. if you feel form suffering, there's nothing wrong with backing up to fine tune it!

keep it up!

[OneBadUnit]

CARDIO

HIIT - Treadmill

2 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
1:15 min walk, 3.5 speed, 3.0 incline
30 sec sprint, 8.0 speed, 3.0 incline
5 min walk, 3.5 speed, 2.0 incline
------------------------------
22 mins, 305 Cal

[mickyjune26]

Strong lifts. Keep it up!

[Sidior]

Nice looking squats, cardio is teh suckzors though.

[Coke]

That is some super stuff with the HIIT intervals man, great conditioning work with the cardio.

[Bob]

Nice HIIT OBU..
But if I could offer you some advice.. and this is not a cricitism of your HIIT..

As Anthony says, you can't really sprint on a Threadmill.. watch a video of a sprinter and compare that to your own sprint on a track...
then compare it to your sprinting on a Threadmill.. what did you find?

Usually that your stride is not the same - it's probably shorted and not exactly natural.. and even the slowest of us can sprint 11-20 MPH (lets say you can run 100 meters in 15 secs, that is 15 MPH)

I know sometimes we "have to" use the gym threadmill b/c of increment weather.. but I believe you will find that your HIIT will be much more intense with sprinting on a track, on the grass, or perhaps some hills.

I too used to use the threadmill.. until I heeded this advice. I videotaped myself on a threadmill and on the track.. I was way un-natural on the threadmill. So then I did the sprints on the BB court my gym has.. and then I moved them to the parking lot.. and now I do them at home in a small set of woods where there is a walking path.

I live in New England.. so winter is coming.. if I have to do HIIT indoors, it will be on the rowing machine or the ellipitical... or I will do the really painful Tabatas...

And if you do live in Oceanside, CA - perhaps you can do some great beach sprints? Those will really build those legs..

[OneBadUnit]

Mickeyjune26, Sidior, CoCoa, Bearwolf - Thanks all !! Comments are always welcomed and appreciated; gives me more motivation to keep pushing.

I definately understand the idea of doing a HIIT run outside rather than on the treadmill; it makes perfect sense. Sadly, I can only say I do mine inside because I'm a tad lazy. There is also a little motivation factor to it; if I drag my but to the gym, I KNOW I will push myself. As for running outside, I honestly get bored, or find myself slacking. I can't really explain it well.

When I was in the Navy (with Marine units), we did beach runs; you are so right, they are killer on the legs. I was running 4-5 miles a day w/o a hassle in the least bit. This might also be a factor, that I can't run so well at the moment; but hey, is another thing that I am working on. What I think I'd like to do, is continue how I am (its definately working) and when I need to change it up, start dragging myself back to the beach, once a week, to do those deep sand runs to shock my body until I start doing them more frequently.

No worries, I never take it as a criticism !!! I appreciate all the tips and help I can get. Thanks :)

[OneBadUnit]

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

SHOULDERS

BB Military Press
135 x 5
155 x 5
185 x 5 (2 sets)
155 x 5

DB Side Deltoids
25's x 8 x 3

DB Rear Deltoids
25's x 8 x 3

Upright Rows
85 x 8
105 x 8
125 x 8


BACK

Pull-ups
5 x 5

Lat Pulldowns
160 x 8
180 x 8
200 x 6 + 180 x 2

CALVES

Seated Calf Raises
180 x 8 x 3

[Coke]

Nice effort on the shoulders and back dude.

[OneBadUnit]

CoCoa - TY ! Went with a friend that day so I was able to attempt a bit heavier weight than I would normally.

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

LEGS

RDL's

275 x 5
315 x 5
335 x 5
365 x 5
405 x 3 + 315 x 3

Good Mornings

185 x 8
155 x 8
155 x 8

Hammer Str Iso Extensions
(weight each side)
60 x 8
60 x 8
60 x 10

TRICEPS

Dips
5 x 6

Skull Crushers
75 x 8 x 3

Cable Extensions (singles, reverse grip)
50 x 8 x 3

ABS
45 degree decline +25lbs x 10 x 3

CARDIO-SS-Treadmill
20 mins, 3.5 speed, 3.0 incline - 207 Cal

Weight: 239

DIET
grams cals %total
Fat: 102 921 40%
Sat: 23 206 9%
Poly: 57 514 22%
Mono: 11 99 4%

Carbs: 151 515 22%
Fiber: 22 0 0%

Protein: 214 854 37%
Alcohol: 0 0 0%
----------------------------
Total: 2298

[Sidior]

Nice RDLs. How are you finding BGB? Seems alot of members here have tried it and enjoyed it.

[OneBadUnit]

Sidior - I'm loving it. I really feel swelled and spent after each workout. Barely 2 weeks, my roommate said he can tell a difference since I started BGB; most notable are my arms.

[Sidior]

Awesome bro, my gf tried it a little while back and also enjoyed it alot.

[Coke]

Whenever you can have a partner around, it can't be beat...good leg & tricep session overall OBU.

[OneBadUnit]

5g Creatine
3,000mg Fish Oil
Multi-vitamin

CARDIO-HILL- Treadmill
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 4.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 5.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 6.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 7.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 8.5 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 9.5 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 10.5 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 11.5 incline
5 min, 2.5 speed, 0 incline - Cooldown
--------------------------------
45 min, 530 Cal, 2.5 MIles

[Coke]

Super job with the 45 minutes worth of cardio, no doubt this is part of the molding and sculpting plan.

[OneBadUnit]

CoCoa - Thanks !! Yep, working on shedding all this fat on my mid-section. Once I get that done, I'll probably bulk and put on some nice size.

Taking the day off today ( B Day present to myself, along with the dip belt I bought). Though I think I can give myself a break and have a piece of cake or someting ... I"d rather splurge on more supplements !!!! God, what wrong with me !?!?! HAHAH :clown:

[OneBadUnit]

Not going to post the diet today, as I have decided to eat this entire Bday cake my friend gave me .... YUM!!!! Preparing for sugar overload, and eventually feeling like garbage. :)

[OneBadUnit]

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

CHEST

BB Bench

225 x 5
235 x 5
245 x 5
255 x 5
275 x 5

DB Incline

80's x 8 x 8 x 7.5

BACK

Rack Pulls

335 x 5
385 x 5
405 x 5
425 x 5
445 x 5

Hammer Str Rows
(weight on each side)
125 x 8
135 x 8
145 x 8



CALVES


BodyMaster 45 degree Seated Incline

300 x 10 x 3

ABS

45 degree decline + 25lbs x 10 x 3

[Coke]

Fine benching and back work, nice way to finish off with the calves and abs.

[OneBadUnit]

Quad Dominant Legs

Dropped down on the weight this week to really concentrate on form. Nice and slow going down, pause after passing parallel, and a steady drive up. Actually feel more worked than when I did my heavier sets.

5g Creatine
3,000mg Fish Oil
Multi-Vitamin


LEGS

SQUATS
225 x 5
245 x 5
265 x 5
275 x 5
295 x 5

LEG PRESS
630 x 4 (wanted to give it a shot)
540 x 8
450 x 8 (2 sets)

Hammer Str Iso Leg Curls
(singles)
55 x 8
45 x 8 (2 sets)


BICEPS

Preacher Curls (EZcurl bar)
85 x 5 x 5
105 x 3 (for fun)

Standing DB Curls
35's x 8 x 3

ABS
45 degree decline +25lbs x 10 x 3

[Coke]

Good deal on lowering the weights a little for effect, fine and thorough effort man.

[Sidior]

Looking strong in here. Those are some ace squats.

[OneBadUnit]

Coke, Sidior - Thanks ! Appreciate the support, as always. I'm still feeling the leg work out, it was by far my best one so far; I thought that maybe I went to light, but it seems not. Just more proof that proper form > all.

CARDIO-HILLS - Treadmill

1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 4.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 5.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 6.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 7.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 8.0 incline
1 min, 3.5 speed, 2.0 incline
4 min, 3.5 speed, 9.0 incline
--------------------------
30 mins, 360 Cal

Eliptical Glider
15 mins, 7 incline, 7 resistence
-----------------
180 Cal + 360 = 45 min, 540 Cal Total

[OneBadUnit]

Well, my R shoulder has been bugging me for the past week; no sharp pains, but some discomfort, popping and grinding. So I decided to take it easy on the shoulders this week and hit my traps.

5g creatine
3,000mg FIsh Oil
Multi-vitamin

BACK

Pull Ups
5 x 5

Hammer Str Iso Front Lat PullDowns
(weight each side)
70 x 8 (2 sets)
80 x 8
90 x 8

Traps / Shoulders

Hammer Str Standing Shrugs
360 x 5
450 x 5 (2 sets)
540 x 5 (2 sets)
450 x 5

DB Raises Side & Rear Deltoid
20's x 8 x 3

CALVES

Seated Calf Raises
205 x 8
180 x 10 (2 sets)
135 x 12

ABS
45 degree decline +25lbs x 10 x 3

CARDIO-SS-Treadmill
25 mins, 3.8 speed, 2.0 incline 215 CAL

DIET

grams cals %total

Fat: 111 995 41%
Sat: 31 279 12%
Poly: 58 518 21%
Mono: 11 100 4%

Carbs: 140 478 20%
Fiber: 21 0 0%

Protein: 235 939 39%
Alcohol: 0 0 0%
---------------------------------
Total: 2365

[Coke]

Damn OBU, even throwing in the elliptical now, lol - that's tons of cardio bro...good back and shrug work too.

[Bob]

Great couple of workouts OBU!!
Looks like the squats are coming back nicely..
But all that cardio will kill you... lol...

[OneBadUnit]

Coke, Bearwolf - Thanks for the props !!

Yea, my cardio .......

I don't know, I love doing it !!! I feel great while and after I do my cardio. I've been thinking about adding the 3rd exercise to BGB; maybe something low weight / high rep to really punish myself at the end of the routine. I'm not sure. But, if my cardio is having a negative effect on my goal / program (which is to drop this fat on me); then yea, I'll cut back.

As for now; I'm seeing great results in how I feel, my strength, look (everything is getting bigger, RAWR) and clothes are fitting better.

Though, I will be the first to admit that I do not know everything, and that I was programmed by years of training wrong, that cardio = fat loss. I've been trying to unlearn that, but I still feel guilty when I walk out of the gym w/o doing it. Also, keep in mind, that after I went into the Navy, I suddenly developed a love for going outside and running 4-5 miles for the hell of it, HAHA - I'm sick, I know

[OneBadUnit]

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

LEGS

RDL's
315 x 5
335 x 5
365 x 5
375 x 5
385 x 5

Good Mornings
165 x 8 x 3

Hammer Str Iso Extensions
(weight each side)
70 x 8 x 3

TRICEPS

Dips
5 x 12, 10, 8

BodyMaster Overhead Tricep Extension
100 x 5 x 5

[Coke]

...keep in mind, that after I went into the Navy, I suddenly developed a love for going outside and running 4-5 miles for the hell of it, HAHA - I'm sick, I know

Yes, no lie, that is sick, lol - :D ...but it's gonna serve you well in the plan, nice job with the session dude.

[OneBadUnit]

22 Nov 06 - Horizontal Push / Pull

Was suppose to be an off day today, but since the gym is closed all day tomorrow, I thought I better get it there and get to work. Forgot my straps, and my grip still sucks, so I suffered a bit on my back.

5g Creatine
3,000mg Fish Oil
Multi-Vitamin




CHEST

BB Bench
225 x 5
245 x 5
265 x 5
275 x 5
280 x 5

DB Incline
80s x 8 x 3

DB Incline Flys
45 x 8 x 3


BACK

Hammer Str Iso Rows
(weight on each side)
135 x 5
145 x 5
150 x 5
155 x 5
160 x 5

Hammer Str Iso LOW Rows
(weight on each side)
70 x 10 x 3

Rack Pulls
315 x 8
325 x 8
335 x 6 x 2



CALVES

BodyMaster Seated 45 degree incline
300 x 10 x 4

ABS

45 degree decline + 25lbs x 10 x 3

CARDIO

Treadmill
10 min, 3.0 incline, 3.8 speed
2 min, 0 incline, 9.0 speed
8 min, 0 incline varied 3.5 - 6.0 speeds
------------------------------------
20 mins, 222 Cal

Eliptical Glider
10 mins, 9 angel, 9 resistance = 120 Cal
--------------------------------------
TOTAL: 30 mins, 342 Cal


DIET

grams cals %total

Fat: 113 1014 42%
Sat: 36 328 14%
Poly: 45 405 17%
Mono: 14 128 5%

Carbs: 142 491 20%
Fiber: 19 0 0%

Protein: 226 902 37%
Alcohol: 0 0 0%
----------------------------
Total: 2417

[Coke]

Don't U hate it when you leave those straps behind, I know I need mine - U did fine regardless...good workout OBU.

[OneBadUnit]

Coke - YES !!! Arrrrrrg, I hate it when I don't have them. Like I was saying in my post, it was just suppose to be a cardio day; I really expect them to at least have "Holiday Hours" today, but oh well. As always, thanks for the input.

I know a lot of people don't dig on straps, but the way I look at it: I don't compete and, why cheat my back out of a great workout because my grip / forearms are lacking. I do need to get my grip exercises back on track ( I use CoC gripper #1 for 5 x 10 and hit #2 just once or twice, as well as some forearm exercises)

[OneBadUnit]

DIET

grams cals %total

Fat: 90 807 45%
Sat: 32 288 16%
Poly: 31 280 16%
Mono: 12 105 6%

Carbs: 46 142 8%
Fiber: 10 0 0%

Protein: 208 831 47%
Alcohol: 0 0 0%
-------------------------------
Total: 1974

[OneBadUnit]

Quad Dominant Legs


5g Creatine
3,000mg Fish Oil
Multi-Vitamin


LEGS

SQUATS
245 x 5
275 x 5 (2 sets)
285 x 5
295 x 5

Hack Squats
315 x 8 x 3

Hammer Str Iso Leg Curls
(singles)
55 x 8 (2 sets)
50 x 8
45 x 8

BICEPS

Preacher Curls (EZcurl bar)
85 x 5 (3 sets)
95 x 5 (2 sets)

Standing DB Curls
40's x 8 x 3

[Coke]

Awesome stuff with the numerous squats sets bro, nice workout in general.

[OneBadUnit]

5g creatine
3,000mg FIsh Oil
Multi-vitamin

BACK

Pull Ups
5 +30lbs
5BW x 4

Hammer Str Iso Front Lat PullDowns
(weight each side)
Front Grip
70 x 8
75 x 8
80 x 8
90 x 8
Reverse Grip
90 x 8
80 x 8
75 x 8
70 x 8



Traps / Shoulders

DB Military Press
75's x 5 x 5

DB Raises Side & Rear Deltoid
20's x 8 x 3

DB Standing Shrugs
110's x 15 x 3

CALVES

BodyMaster 45 degree seated incline
300 x 10 x 6


ABS
45 degree decline +25lbs x 10 x 3

[Coke]

Fine back and shoulder day...it's always a good thing to finish off with some calf and ab work when possible.

[OneBadUnit]

Coke - Thanks; trying to push myself at the end of the year and not slack too much during the holidays. :nod:


LEGS

RDL's
335 x 5
345 x 5
355 x 5
365 x 5
375 x 5

Hammer Str Iso Leg Curls
(weight each side)
45 x 10 x 3

Hammer Str Iso Leg Extensions
(weight each side)
75 x 8 x 3

Triceps

Dips
BW+45lbs x 5 x 5

Push-downs
150 x 10 x 3

Single Push-downs (reverse grip)
50 x 10
40 x 10 x 3

[TommyBoy]

OBU, I just skimmed through your past few workouts. Very impressive lifting; also very good progress on everything. I like how you structure your workouts. Also, I'm a big fan of the HS stuff. Those machines are great! Keep it up bro.

[Coke]

Nice work on those hams and tri's guy...I'm hearing you man, we should always stay on track.

[OneBadUnit]

TommyBoy - Thanks :) Yea, I'm really digging the BGB structure (thanks to Built); lots of ways to mix it up and do some new things. Plus it kicks my rear. As for the Hammer Strength; I love it as well; great equipment!!

Coke - Thanks ! First day doing dips with the new dip belt, and its awesome. Adding the 45 plate was just right as I had to struggle to get that last rep out.

I guess I'm going to have to goto the doctor again; my Ortho doc must really love me for all the business I have been giving them. Shoulder is popping and grinding again after the workout. Not severe pain, but more than a nuisance for sure.

[OneBadUnit]

ARRRRG !!!! My protein didn't come in the mail yesterday !!!! I had to scour the cabinets, backpacks, and my truck to find some lost cans of tuna for today !!

[OneBadUnit]

A pretty good workout overall. DB incline felt strong and was able to use the biggest DB's in the gym (love doing that). Goal is to be able to do 5x5 with them eventually, then look for a gym with 120's :D

5g Creatine
3,000mg Fish Oil
Multi-Vitamin

CHEST

DB Incline
90's x 5
95's x 5
100's x 5
110's x 5 x 2

BB Bench - I was spent after incline.
225 x 7
205 x 6
185 x 7 x 2


BACK

Rack Pulls
405 x 5
425 x 5
455 x 5
475 x 5 x 2

Hammer Str Iso Rows
(weight on each side)
160 x 8
145 x 8 x 2

CALVES

BodyMaster Seated 45 degree incline
300 x 12 x 6

ABS
45 degree decline BW+25lb x 12, 10, 10

[Coke]

No doubt, you'll be graduating from that gym in a bit, lol - great benching and rack pulls.

[OneBadUnit]

Coke - LOL @ "graduation". I think I could have done better on the BB bench if I had taken longer rest in between sets. I've never really known what a "proper amount of time would be. After a min or 1.5, I start thinking "Quit being lazy and get to work !!!"

[Bob]

Nice DB work OBU.. and the rack pulls are looking sweet.

Keep it up!!

[OneBadUnit]

QUAD DOM LEGS

5g Creatine
3,000mg Fish Oil
Multi-Vitamin


LEGS

SQUATS
245 x 5
265 x 5
275 x 5
295 x 5
305 x 5

Leg Press
405 x 12 x 3

Hammer Str Iso Leg Curls
(singles)
45 x 10 x 3

BICEPS

Preacher Curls (EZcurl bar)
85 x 5 (2 sets)
95 x 5 (3 sets)

Standing DB Curls
40's x 10 x 3

[Coke]

I like the pyramiding on the squats man, nice workout.

[OneBadUnit]

Bearwolf, Coke - Thanks for the props guys; definitely keeps me motivated to read the posts and suggestions from others !!!

5g creatine
3,000mg FIsh Oil
Multi-vitamin
Thermocin - 3 caps

BACK

Pull Ups
BW x 6 x 5

Hammer Str Iso Front Lat PullDowns
(weight each side)
Front Grip
90 x 8 (2 sets)
80 x 8
70 x 8
Reverse Grip
70 x 10 x 4



Traps / Shoulders

DB Raises Side & Rear Deltoid
20's x 8 x 3

Hammer Str Standing Shrugs
405 x 8 x 4
315 x 10 x 2

CALVES

BodyMaster 45 degree seated incline
300 x 12 x 5


ABS
45 degree decline +25lbs x 10 x 3

[Coke]

Torched the back right off top, ace hs shrugs as well...good session.

[Bob]

Strong Squats OBU!!

No worries on the props either.. that's what we are all here for!! Support each other.

[OneBadUnit]

Felt tired today, and to top it all off, I forgot my straps again ... bleh !!!

5g creatine
3,000mg FIsh Oil
Multi-vitamin
Thermocin - 3 caps

LEGS

RDL's
225 x 10 x 3
315 x 8 x 2
335 x 6

Leg Press (High Foot placement)
335 x 12 x 3

Hammer Str Iso Leg Extensions
(weight each side)
80 x 8
70 x 8 x 2

TRIECPS

Dips
BW+45lbs x 8 x 5

Cable Pushdowns (single arm)
Front grip
50 x 8 x 3
Reverse grip
50 x 8 x 3

CARDIO-SS-Treadmill
20mins, 3.8speed, 2.0 incline 204 cal

[Coke]

Fine job with the high reps throughout, sure to give you the look you want especially with the cardio.

[OneBadUnit]

Coke - TY sir !

The holiday routine is running me ragged; work is busy, parties every week, and trying to evade the flu which everyone around me seems to be getting.

[OneBadUnit]

CHEST

DB Incline
100's x 5 x 2
105's x 5
110's x 5 x 2

BB Bench
185 x 8 x 7, x 6 x 6

Cable flys
60 x 8 x 4

BACK

Rack Pulls
385 x 5
425 x 5
445 x 5
475 x 5
495 x 5

Seated Cable Rows
225 x 8 x 4
180 x 10 x 2

CALVES

Seated Calf Raises
180 x 8 x 4
205 x 6 x 2

[Coke]

Super rack pulls and bench work OBU.

[OneBadUnit]

Coke - Thanks ! Was feeling strong last night; the rack pulls felt light.

I went to one of the other gyms (24 Hour Fitness chain) and they had DB's up to 120's !! I have no doubt I can move them for a set, but decided to go 10lbs heavier on my first 2 sets than I did last workout. Gimmie a few weeks, I'll have those 120's for a set or 2 :)

[Stumprrp]

chest and back is intense crap! nice work!

[OneBadUnit]

Stumprrp - Rawr ! Thanks. Maybe I'll try your 225 x 50 on my squats tonight ! Actually, it would probably make me puke

[OneBadUnit]

QUAD DOM LEGS

5g Creatine
3,000mg Fish Oil
Multi-Vitamin
Thermocin - 3 caps


LEGS

SQUATS
225 x 5
275 x 5 x 2
295 x 5 x 2
305 x 5

Leg Press
495 x 10 x 3

BodyMaster Lying Leg Curls
(singles)
50 x 8 x 2
60 x 8 x 2

BICEPS

Preacher Curls (EZcurl bar)
75 x 8
85 x 8 x 2
75 x 8 x 2

Standing DB Curls
40's x 8 x 2
35's x 10
30's x 12

ABS
45 degree decline +25lbs x 12 x 3

[Coke]

Clearly continuing to move in the right direction with the efforts & dieting...look forward to seeing the results.

[OneBadUnit]

5g creatine
3,000mg FIsh Oil
Multi-vitamin
Thermocin - 3 caps

BACK

Pull Ups
BW+30lb x 5 x 3
BW X 5 x 3

Hammer Str Iso Front Lat PullDowns
(weight each side)
Front Grip
90 x 8 (3 sets)
Reverse Grip
90 x 8 x 3



Traps / Shoulders

DB Raises Side & Rear Deltoid
25's x 8 x 3

Hammer Str Standing Shrugs
405 x 10 x 3
505 x 8 x 2
505 x 6, 405 x 8, 315 x 12 - Burned my traps bad to end it :)

CALVES

BodyMaster 45 degree seated incline
300 x 12 x 6

[Coke]

Super job with the pullups, especially with the added weight plus you are a big guy and all to begin with.

[OneBadUnit]

Coke - TY sir. Yea, its rough with the added pounds. But I'll be getting 5x5 soon enough !!!


5g creatine
3,000mg FIsh Oil
Multi-vitamin
Thermocin - 3 caps

LEGS

RDL's
225 x 12
315 x 8
365 x 5 x 3
385 x 5 x 2
405 x 5
225 x 12 x 3


Hammer Str Iso Leg Extensions
(weight each side)
75 x 8 x 3

TRIECPS

Dips
BW+50lbs x 6 x 6

Cable Pushdowns (single arm)
Front grip
60 x 8 x 3
Reverse grip
60 x 8 x 3


ABS
45 degree decline +35lbs x 10 x 3

WEIGHT: 236

[Coke]

The regular deads look sweet, good job...gonna be having a six pack with the ab work going that way - nice!!

[Bob]

Last few workouts have been top notch OBU!!

Keep the heavy lifting, eating right and resting enough...

[OneBadUnit]

Coke, Bearwolf - thanks guys.

****ty past few days. I occassionally get gout; it makes it such a pain to try to work out. Its in my R big toe now, which means I change my gait and walk on the outside of my foot to avoid pressure; in turn, my calf start to hurt. Anyway, made it in for a short one; didn't even want to try rackpulls, and not even considering squats til it goes away :(

CHEST

DB Incline
100's x 5 x 2
110's x 5 x 3

BB Bench
185 x 8 x 3

BACK

DB rows
110's x 8 x 5

Seated Cable Rows
225 x 8 x 4

[Coke]

Too bad you can get them setbacks sometimes, just keep doing your best and work around it like you did man.

[OneBadUnit]

Coke -Thanks, as always, for the support

Havent been to the gym in 3 days, I feel like crap; but at least the gout is gone !!!

3 days of laying in bed, swollen and throbbing foot, and pain killers sucks !!!

hope everyone had a Merry Christmas !!!

[OneBadUnit]

Ok, finally got into the gym after feeling like crap for almost a week. Didn't feel as strong as I was still illing.

LEGS

Squats
*Decided I might go light, so I started fooling around with 225. Definitely could have pushed 20-25, but didn't wan to try being I was just ill.
225 x 15
225 x 10
275 x 5
325 x 5
375 x 2 - half squats
275 x 5

Hack Squats
315 x 8 x 3

Hammer Str Iso Ham Curls
45 x 8 x 3


BICEPS
Preacher Curls - straight bar
80 x 5 x 5

DB curls - standing
35 x 8 x 3

2 days later, and the medial aspect of my right knee is killing me. Pushed a little to hard maybe. Feels better than yesterday, but still limping :(

[Coke]

Quite hardcore doing the heavy squatting and working around the knee aspect...curls are cool too bro.

[OneBadUnit]

Hope everyone had a great New Years !!!! Body feels a LOT better; I still took it easy, as to not aggravate anything.

BACK

Pull-ups
BW x 10, 6, 6, 5, 5

Hammer Str Iso Lat Pulldown
(weight each side)
(front grip)
80 x 8 x 4

(reverse grip)
80 x 8 x 4

Shoulders/Traps

Upright rows (BB)
80 x 8 x 4

Hammer Str Standing Shrugs
385 x 8 x 4
475 x 8 x 4

Lateral Raises (side and rear)
25's x 8 x 3

CALVES

Body Master 45 degree incline- seated
300 x 12 x 5

ABS
45 degree decline +35lbs x 10 x 3

[Bob]

Sorry about the gout OBU.. that sucks over the holidays...

First workout of 007 looks good..
GL with your goals this year..

[OneBadUnit]

LEGS


RDL's
315 x 5 x 2
335 x 5
365 x 5 x 2
315 x 5

SLDL
225 x 8 x 3

Hammer Str Iso Leg Ext
(weight each side)
50 x 15 x 3

TRICEPS

Dips
BW+50 x 5 x 5

Single arm Push-downs
50 x 8 x 3
Reverse Grip
50 x 8 x 3

[Coke]

Great back-to-back sessions for back/shoulders & leg/triceps OBU.

[OneBadUnit]

Bearwolf, Coke - Thanks, as always, fellas !!

Well, I made it through the holidays better than I thought I would. Kept the diet and training headed in teh right direction, though, I did slack just a bit.

Have a LOT of things going on right now in life. My friend offered me a job, back in Ohio, that pays 2x's as much as I make now, or have ever made actually. Have been contemplating moving back for quite some time, but I think this is going to seal the deal for me. So I have to start making plans; phone interviews for the job, a place to live, my trip home, saving the money to do it all ... UGH !!!

Anyway ,.,,, here is the last workout.....

CHEST

DB Incline - the 120's were a different type of DB than the rest; very "long" & hard to balance.
90's x 5 - warm-up
120's x 2
110's x 5, 5, 5, 4
105 x 4
100's x 5

BB Bench
185 x 6 x 4

BACK

Rack Pulls
375 x 5
395 x 5
405 x 5
455 x 5, 5

DB Rows
120's x 8 x 4

Seated Cable Rows
140 x 10 x 3

CALVES

Standing Calf Raises
BW+100 x 8 x 4

ABS
45 degree decline BW+35lbs x 10 x 3

[Coke]

No transition is easy, I wish you the best whatever you decide...nice to have a friend in high places - ;)

[OneBadUnit]

LEGS

SQUATS
225 x 5
265 x 5 x 5
275 x 5
295 x 5 x 5


Leg Press
455 x 8 x 3

Hammer Str Iso Leg Curls
(singles)
45 x 10 x 3

BICEPS

Preacher Curls (EZcurl bar)
85 x 5 (2 sets)
95 x 5 (3 sets)

Standing DB Curls
35s x 10 x 2
40's x 8 x 2

[Coke]

Great job on every leg set OBU, the biceps were fine as well.

[mickyjune26]

squats, x 5 x 5 more than once? Man, that's pretty hard core. I'm impressed that you hit the leg press after that.
way to go.

[OneBadUnit]

Sorry for the late posts, been hectic few days !!!!!

BACK

Pull-ups
BW x 6 x 6

Hammer Str Iso Lat Pulldown
(weight each side)
(front grip)
90 x 8 x 4

(reverse grip)
100 x 8
90 x 8 x 3

Shoulders/Traps

Upright rows (BB)
80 x 8 x 2
100 x 8 x 2

Hammer Str Standing Shrugs
505 x 8 x 4
405 x 8 x 4
315 x 10 x 4 (supersets with rear delt raises)

Lateral Raises (side and rear)
25's x 8 x 3

CALVES

Seated Calf Raises
125 x 10 x 4 (super set with standing raises)

Standing Calf raises
(Single leg)
BW x 8 x 4

ABS
45 degree decline +35lbs x 10 x 3

[OneBadUnit]

LEGS

RDL's

315 x 5
335 x 5
355 x 5
365 x 5
385 x 5

SLDL

225 x 8 x 2
245 x 8 x 2

Hammer Str Iso Extensions
(weight each side)
70 x 8 x 5

TRICEPS

Dips
BW+50 x 6 x 4
BW x 6 x 3

Skull Crushers
85 x 8 x 3

[Coke]

Super updates man, workouts are looking good.

[OneBadUnit]

CHEST

DB Incline
95's x 5
110's x 5 (3 sets)
110's x 4 (2 sets)

Hammer Str Iso "Wide" Chest
2pps x 8 x 4


BACK

Rack Pulls
405 x 5
455 x 5
475 x 5
495 x 5
505 x 5

DB rows
120's x 8 x 3

CALVES

Seated Calf Raises (Superset with Standing Raises)
135 x 10 x 4

Standing Calf Raies (Single leg)
BW x 8 x 4

ABS
45 degree decline, BW+35lbs x 10 x 3

[eldwin]

Yo man. Good numbers on all lifts. It looks like I have some catching up to do.

[OneBadUnit]

Coke -Thanks !! Always count on you for encouraging words !
Eldwin - !!!!! Werd !!! Good to see you on the boards, I'll look to see if you have a journal yet. (You better)

LEGS

Squats
225 x 5
275 x 5 (2 sets)
295 x 5 (2 sets)
315 x 5
225 x 8 (3 sets)

Hammer Str Iso Leg curls
(weight each side)
55 x 8 (2 sets)
45 x 8 (2 sets)

BICEPS

Preacher Curls (EZ bar)
75 x 8 x 4 sets

Standing DB curls
50's x 4
45's x 6
40's x 8
35's x 10

[Coke]

Those are some super sessions bro, good and thorough work on the big 3 areas; chest, back, and legs.

[Bob]

Strongs 5's on the Squats OBU...

Keep it up..

[OneBadUnit]

Coke, Bearwolf, Eldwin - Thanks guys !!!

BACK

Pullups
BW x 8 (3 sets)
BW x 6 (2 sets)

Hammer Str Iso Pull Downs
(weight on each side)
(Reverse Grip)
100 x 8 (3 sets)
70 x 10
(Front Grip)
100 x 8 (2 sets)
90 x 8
70 x 10

Shoulders / Traps

Upright Rows
90 x 8 (3 sets) * supersets with side delt raises*
70 x 10 (3 sets) *supersets with rear delt raises*

Lateral Raises (side and rear)
35's x 8 x 2 sets
30's x 8

Hammer Str Standing Shrugs
565 x 8 (2 sets)
475 x 8 (2 sets)
385 x 8 (2 sets)
295 x 10 (2 sets)

ABS
45 degree decline BW+35lbs x 10 (3 sets)
BW x 10

[eldwin]

Coke, Bearwolf, Eldwin - Thanks guys !!!

BACK

Pullups
BW x 8 (3 sets)
BW x 6 (2 sets)

Hammer Str Iso Pull Downs
(weight on each side)
(Reverse Grip)
100 x 8 (3 sets)
70 x 10
(Front Grip)
100 x 8 (2 sets)
90 x 8
70 x 10

Shoulders / Traps

Upright Rows
90 x 8 (3 sets) * supersets with side delt raises*
70 x 10 (3 sets) *supersets with rear delt raises*

Lateral Raises (side and rear)
35's x 8 x 2 sets
30's x 8

Hammer Str Standing Shrugs
585 x 8 (2 sets)
495 x 8 (2 sets)
405 x 8 (2 sets)
315 x 10 (2 sets)

ABS
45 degree decline BW+35lbs x 10 (3 sets)
BW x 10


Damn dude. That's a lot of sets on the pullups. You using a widegrip?

[OneBadUnit]

I switch it up a bit, but usually a wider grip

[OneBadUnit]

LEGS

RDL's
335 x 5
355 x 5
375 x 5
395 x 5
405 x 5
455 x 1
475 x 1

SLDL's
245 x 8 (4 sets)

Hammer Str Iso Leg Extensions
(weight each side)
70 x 8 (4 sets)

TRICEPS

Skull Crushers
65 x 8
85 x 8 (5 sets)

Dips
BW x 8 (3 sets)

[Coke]

Pretty good stuff with the skull crushers and various sets of deads dude.

[OneBadUnit]

CHEST

BB Bench
225 x 5
245 x 5
255 x 5
265 x 5
275 x 5
315 x 2 (2nd one spotted)

DB Incline
100's x 5
90's x 8
90's x 7
80's x 8
80's x 7

BACK

Rack Pulls
405 x 5
455 x 5
465 x 5
475 x 5
495 x 5
315 x 8 (3 sets)

CALVES

Seated Calf Raises
135 x 10 (6 sets) *Supersets with standing raises)

Standing Calf Raises (Single leg)
BW x 8 (6 sets)

[Coke]

Ace rack pulls bro, them are some fine flat & incline benching sets too.

[eldwin]

CHEST

BB Bench
225 x 5
245 x 5
255 x 5
265 x 5
275 x 5
315 x 2 (2nd one spotted)

DB Incline
100's x 5
90's x 8
90's x 7
80's x 8
80's x 7

BACK

Rack Pulls
405 x 5
455 x 5
465 x 5
475 x 5
495 x 5
315 x 8 (3 sets)

CALVES

Seated Calf Raises
135 x 10 (6 sets) *Supersets with standing raises)

Standing Calf Raises (Single leg)
BW x 8 (6 sets)

Damn, heavy bench and rack pulls on the same day?? You're a beast!:strong:

[mickyjune26]

NIce rack pulls. What determines how high you set the bar?

[OneBadUnit]

Coke - Thanks ! Have been starting with DB incline the past few weeks, just thought I'd switch it up and do some BB bench. Must say, I was pretty stoked with my strength gains.

Eldwin - I felt like a beast that night ! Chest and Rack pulls are coming close to being my favorite days to lift. My R shoulder isn't 100% yet, so it hasnt quite replaced my favorite days ... legs !!

Micky J - I've seen a few different illustrations, above the kneecap, even, and below. I guess its a personal preference; though, I like below the kneecap for the greatest ROM on the lift.

[OneBadUnit]

LEGS

Squats
315 x 5 (5 sets)
365 x 2
385 x 1
405 x 1
275 x 8
245 x 8 (2 sets)

Hammer Str Iso Leg Curls
(weight each side)
50 x 8 (3 sets)

BICEPS

Preacher Curls
85 x 5 (3 sets)
95 x 5 (2 sets)

DB curls
40's x 8 (2 sets)
35's x 8
30's x 8 (2 sets)

ABS
45 degree decline BW+35lbs x 12, 12, 10

[Coke]

Super squats, awesome sets throughout OBU...also, nice bicep and ab work.

[OneBadUnit]

BACK

Pull ups
BW x 8 (3 sets)
BW x 6 (2 sets)

Hammer Str Iso Pull Downs
(weight each side)
Front Grip
100 x 8 (3 sets)
70 x 10
Reverse Grip
100 x 8 (3 sets)
70 x 10

Shoulders & Traps

Hammer Str Iso Shoulder Press
150 x 5 (5 sets)

Lateral Raises (Side and Rear)
30's x 8 (3 sets each)

Upright Rows
115 x 8 (2 sets)
95 x 8 (2 sets)

Hammer Str Standing Shrugs
565 x 8 (2 sets)
475 x 8 (2 sets)
385 x 8 (2 sets)
295 x 8

CALVES

BodyMaster 45 degree seated incline
(single leg)
150 x 8 (4 sets)
(both legs)
300 x 8 (2 sets)

[OneBadUnit]

I did a search a while ago, to find the starting resistance for Hammer Strength equipment and didn't see any posts. I did find it on the HS site, so I thought I'd share my info, if anyone else wanted / needed to know.

UPPER BODY

Iso-Lateral Bench Press - 7lbs (3.2kg)
Iso-Lateral Chest/Back - 7lbs (3.2kg)
Iso-Lateral Decline Press - 6lbs (2.7kg)
Iso-Lateral D.Y. Row - 3lbs (1.4kg)
Iso-Lateral Front Lat Pulldown - 1lb (.5kg)
Iso-Lateral High Row - 2lbs (.9kg)
Iso-Lateral Horizontal Bench Press - 18lbs (8.2kg)
Iso-Lateral Incline Press - 8lbs (3.6kg)
Iso-Lateral Low Row - 8lbs (3.6kg)
Iso-Lateral Rowing - 12lbs (5.4kg)
Iso-Lateral Shoulder Press - 10lbs (4.5kg)
Iso-Lateral Super Incline Press -11lbs (5kg)
Iso-Lateral Wide Chest - 2lbs (.9kg)
Iso-Lateral Wide Pulldown - 2lbs (.9kg)
4-Way Neck - 2lbs (.9kg)
Gripper - 14lbs (6.3kg)
Lateral Raise 1lb (.5kg)
Pullover - 18lbs (8.2kg)
Seated Biceps - 4lbs (1.8kg)
Seated Dip - 4lbs (1.8kg)
Seated/Standing Shrug - 25lbs (11kg)

LOWER BODY

Abductor - 3lbs (1.4kg)
Adductor - 3lbs (1.4kg)
Hack Press - 60lbs (23.7kg)
Iso-Lateral Leg Curl - 2lbs (.9kg)
Iso-Lateral Leg Extension - 4lbs (1.8kg)
Iso-Lateral Leg Press - 18lbs (8.2kg)
Iso-Lateral Kneeling Leg Curl - 8lbs (3.6kg)
Leg Extension - 7lbs (3.5kg)
Leg Press - 21lbs (9.5kg)
Linear Leg Press - 80lbs (36kg)
Seated Calf Raise - 60lbs (27.2kg)
Seated Leg Curl - 3lbs (1.4kg)
Super Horizontal Calf - 20lbs (9.1kg)
Tibia Dorsi Flexion - 3lbs (1.4kg)
V-Squat - 54lbs (24.5kg)

[Coke]

Good back & shoulder day bro.

[OneBadUnit]

Felt tired today :( A little weak on the workout.

LEGS

RDL's
335 x 5 (2 sets)
365 x 5 (3 sets)

SLDL's
245 x 8 (3 sets)

Hammer Str Iso Leg Extensions
(weight each side)
74 x 8 (4 sets)

Triceps

Dips
BW x 10 x 4

Skull Crushers
85 x 8 x 4

ABS
45 degree decline BW+35lbs x 12 (3 sets)

[Coke]

Nice deads, skulls and dips in the mix.

[eldwin]

Dude,

What type of supplements are you using if any? Creatine, Whey, Fish Oil, etc?

[OneBadUnit]

Coke - TY bro !!

Eldwin - I do (I just stopped posting it, I'll put in my sig). I take in 80-120g of my protein via shakes as well as fish oil, Termocin, creatine, and multi-vitamin daily.

[Stumprrp]

nice lifting OBU!

[OneBadUnit]

Stumprrp - TY !!!!

Just some cardio tonight

Treadmill
1 min, 2.0 incline, 3.5 speed
4 min, 3.0 incline, 3.5 speed
1 min, 2.0 incline, 3.5 speed
4 min, 4.0 incline, 3.5 speed
1 min, 2.0 incline, 3.5 speed
4 min, 5.0 incline, 3.5 speed
2 min, 1.0 incline, 3.5 speed
1 min, 1.0 incline, 5.0 speed
2 min, 1.0 incline, 3.5 speed
1 min, 1.0 incline, 6.0 speed
2 min, 1.0 incline, 3.5 speed
1 min, 1.0 incline, 7.0 speed
2 min, 1.0 incline, 3.5 speed
1 min, 1.0 incline, 8.0 speed
3 min, 0 incline, 3.5 - 2.0 speed
-----------------------------
30 min, 330 cal

[Coke]

Nice stuff on the treadmill...you might want to try highest level inclines for about a half hour, it is killer bro, lol.

[OneBadUnit]

Trying a different log entry.


11:30 - 3 Boiled Eggs, Thermocin
12:00 - Cardio
Treadmill
5mins, 3.8 speed, 3.0 incline
2mins, 6.0 speed, 2.0 incline
1mins, 3.8 speed, 2.0 incline
2mins, 3.8 speed, 5.0 incline
2mins, 3.8 speed, 6.0 incline
2mins, 3.8 speed, 7.0 incline
2mins, 3.8 speed, 8.0 incline
2mins, 3.8 speed, 9.0 incline
1mins, 3.8 speed, 8.0 incline
1mins, 3.8 speed, 7.0 incline
1mins, 3.8 speed, 6.0 incline
1mins, 3.8 speed, 5.0 incline
2mins, 3.8 speed, 2.0 incline
1mins. 3.0 speed, 0.0 incline
--------------------------
25 mins, 301 cal

14:00 - 3 boiled eggs, 1/2 cup peanuts
16:00 - 3 boiled eggs, 1/2 cup peanuts, Thermocin
18:00 - Chicken breast on wheat, 1 string cheese
20:00 - Protein shake (40g), 2 string cheese
22:00 - Protein shake, Baked potato, 2 string Cheese, Thermocin
22:30 - WORKOUT

CHEST

BB Bench
225 x 5
275 x 5 (4 sets)

DB Incline
100's x 8
90's x 7
85's x 8
85's x 5

BACK

BB Rows
225 x 5 (3 sets)
245 x 5 (2 sets)

DB Rows
120's x 8 (3 sets)

CALVES

Seated Calf Raises
200 x 8 (4 sets)
155 x 8 (4 sets)

23:45 - WORKOUT END
00:15 - 4 boiled eggs, 1 string cheese

[Coke]

Kept the diet tight...solid day in the gym, good job raising those incline levels while on the treadmill.

[OneBadUnit]

06 Feb 07

11:00 - 4 boiled eggs, 1/4 cup walnuts
14:00 - 3 boiled eggs, string cheese, 1/2 cup peanuts
16:30 - 3 boiled eggs, 2 string cheese, 1/2 cup peanuts
18:00 - Tuna on wheat
20:00 - Protein shake (40g), bananna, string cheese
22:30 - Protein shake
8.5 hours sleep
07 Feb 07
10:00 - 4 boiled eggs, bananna
11:00 - WORKOUT

LEGS

Squats
225 x 6
315 x 5 (3 sets)
335 x 5 (2 sets)
245 x 8 (3 sets)

Seated Leg Curls (Singles)
50 x 8
60 x 8 (2 sets)
70 x 8

BICEPS

Standng DB curls
50's x 6 (2 sets)
45's x 6 (3 sets)
35's x 8 (3 sets)

ABS
45 degree decline, BW+35 x 12 (3 sets)

12:15 - WORKOUT END
12:30 - Protein shake, bananna
14:30 - 3 boiled eggs, 1/4 cup walnuts
16:30 - 3 boiled eggs, 1/4 cup walnuts
18:30 - Chicken breast on wheat, 1/4 cup walnuts
20:30 - Protein shake, 1/4 cup walnuts
22:30 - Protein shake

[eldwin]

06 Feb 07

11:00 - 4 boiled eggs, 1/4 cup walnuts
14:00 - 3 boiled eggs, string cheese, 1/2 cup peanuts
16:30 - 3 boiled eggs, 2 string cheese, 1/2 cup peanuts
18:00 - Tuna on wheat
20:00 - Protein shake (40g), bananna, string cheese
22:30 - Protein shake
8.5 hours sleep
07 Feb 07
10:00 - 4 boiled eggs, bananna
11:00 - WORKOUT

LEGS

Squats
225 x 6
315 x 5 (3 sets)
335 x 5 (2 sets)
245 x 8 (3 sets)

Seated Leg Curls (Singles)
50 x 8
60 x 8 (2 sets)
70 x 8

BICEPS

Standng DB curls
50's x 6 (2 sets)
45's x 6 (3 sets)
35's x 8 (3 sets)

ABS
45 degree decline, BW+35 x 12 (3 sets)

12:15 - WORKOUT END
12:30 - Protein shake, bananna
14:30 - 3 boiled eggs, 1/4 cup walnuts
16:30 - 3 boiled eggs, 1/4 cup walnuts
18:30 - Chicken breast on wheat, 1/4 cup walnuts - PLANNED
20:30 - Protein shake, 1/4 cup walnuts -PLANNED


22:30 - Protein shake - PLANNED

That's a pretty strict diet. you'll be shredded in no time.

[OneBadUnit]

I switched shifts from the 2pm-10pm to the 10pm-6am; slept from 23:30-07:00 did some chores, and went back to sleep from 11:00 - 16:00

16:00 - 2 boiled eggs, 1/4 cup walnuts
18:30 - 4 boiled eggs, banana, 2 string cheese, Thermocin
19:30 - WORKOUT

BACK

Pull ups
BW x 6 (5 sets)

Hammer Str Iso Pulldowns
(Front Grip)
162 x 8 (4 sets)
(Reverse Grip)
162 x 8 (4 sets)

SHOULDERS / TRAPS

Hammer Str Iso Shoulder Press
160 x 5 (3 sets)
180 x 5 (2 sets)

DB Lateral Raises (side and rear)
30's x 8 (3 sets each)

Upright Rows
100 x 8 (4 sets)

Hammer Str Standing Shrugs
385 x 10 (4 sets)
475 x 10

20:45 - WORKOUT END
21:00 - Protein Shake (40g), banana
23:00 - 6 boiled eggs, 1/4 cup walnuts, potato, Thermocin
01:00 - MetRX bar (420cal, 32 protein, 43 carbs, 14 fat)
03:00 - Chicken breast on wheat, 1/4 cup walnuts
05:00 - Protein Shake, 1/4 cup walnuts
07:00 - Protein Shake

[OneBadUnit]

**BAD NEWS** - Felt some right testicular discomfort during my RDL's so I stopped. Pain level was only about a 2 of 10, so I use the term "discomfort". Definitely something wrong. I'll probably take it easy next week to heal.

15:30 - Woke up, 8 hours sleep
16:00 - MetRx Bar
18:00 - 4 boiled eggs, 2 string cheese, banana
19:30 - WORKOUT

RDL's
225 x 8
245 x 8
255 x 8
275 x 8
295 x 8
315 x 8

CALVES

Seated Calf Raises
220 x 8 (4 sets)
155 x 8 (4 sets)

TRICEPS

Dips
BW x 10 (3 sets)

Skull Crushers
85 x 8 x 4

20:45 - WORKOUT END
21:00 - Protein shake (40g), banana, 1/4 cup peanuts
23:00 - 3 boiled eggs, 1/2 cup peanuts, half head cauliflower
01:00 - Chicken breast on wheat, 2 string cheese -
03:00 - Protein shake, 2 string Cheese
05:00 - MetRX bar (low carb)-
07:00 - Protein shake

[Coke]

Hope things clear up for you and that there is no issue bro...those are some good back-to-back efforts.

[eldwin]

Take it easy bro. You don't want to mess with the baby factory.:D

[OneBadUnit]

Diet stayed good over the weekend. Going to throttle back a little this week.

06:00 - 3 boiled eggs, 2 string cheese, cauliflower
09:00 - 3 boiled eggs, 1/4 cup walnuts
12:00 - MetRx bar (low carb)
14:00 - Protein shake, banana, 1/4 cup walnuts
15:00 - WORKOUT

CHEST

DB Incline
110's x 5 (5 sets)

Hammer Str Iso Bench
187 x 8 (3 sets)

BACK

Hammer Str Iso Low Row
247 x 5 (5 sets)

Hammer Str Iso Row
192 x 8 (4 sets)

15:50 - WORKOUT END
16:00 - Chicken breast on wheat, potato, 2 string cheese
18:00 - Can of tuna, banana, 1/4 walnuts
20:00 - Protein shake

[Coke]

On point with the sessions and dieting, gonna be interesting to see how your body is affected by it all man.

[OneBadUnit]

06:00 - 3 boiled eggs, 1/4 cup walnuts
08:30 - 3 boiled eggs, 1/4 cup walnuts
10:35 - 3 boiled eggs, 1/4 cup walnuts *MMMM, i love eggs !!!
12:20 - MetRx bar (low carb)
14:10 - Protein shake, bananna, 2 string cheese
14:45 - WORKOUT

LEGS

Squats
225 x 8 (2 sets)
245 x 8 (3 sets)

Leg Press
365 x 10 (4 sets)

Seated Ham Curls (Single leg)
70 x 8 (4 sets)

CALVES

Seated Calf Raises
200 x 8 (4 sets)
165 x 8 (4 sets)

BICEPS

Preacher Curls
85 x 5 (5 sets)
65 x 8 (2 sets)

Standing DB curls
35's x 8 (3 sets)

ABS

45 degree decline, BW+35 x 12 (3 sets)

CARDIO
Treadmill
22 mins, 3.8 speed, 3.0 incline
210 Cal

16:30 WORKOUT END
16:45 - Protein shake, banana, 2 string cheese
19:00 - Protein shake

[Coke]

Fine stuff throughout including the treadmill man.

[OneBadUnit]

14:00 - 3 boiled eggs, 1/4 cup walnuts, Thermocin
16:15 - 3 boiled eggs, 2 string cheese
18:20 - MetRx bar (low carb), Thermocin
20:30 - 3 boiled eggs, 1/4 walnuts, banana
22:00 - Protein shake, bananna, 2 string cheese, Thermocin
22:30 - WORKOUT

BACK

Pull-ups
BW+35lbs x 5 (3 sets)
BW x 5 (2 sets)

Hammer Str Iso Pulldowns
(front grip)
182 x 8 (3 sets)
(Reverse grip
182 x 8 (3 sets)

SHOULDERS / TRAPS

DB Military Press
75's x 5 (5 sets)

Lateral Raises (Front and Rear)
30's x 8 (3 sets)

Cable Upright Rows
110 x 8 (2 sets)
125 x 8
130 x 8 (2 sets)

Hammer Str Standing Shrugs
385 x 10 (4 sets)

23:30 - WORKOUT END
00:00 - Protein Shake, Banana

[eldwin]

14:00 - 3 boiled eggs, 1/4 cup walnuts, Thermocin
16:15 - 3 boiled eggs, 2 string cheese
18:20 - MetRx bar (low carb), Thermocin
20:30 - 3 boiled eggs, 1/4 walnuts, banana
22:00 - Protein shake, bananna, 2 string cheese, Thermocin
22:30 - WORKOUT

BACK

Pull-ups
BW+35lbs x 5 (3 sets)
BW x 5 (2 sets)

Hammer Str Iso Pulldowns
(front grip)
182 x 8 (3 sets)
(Reverse grip
182 x 8 (3 sets)

SHOULDERS / TRAPS

DB Military Press
75's x 5 (5 sets)

Lateral Raises (Front and Rear)
30's x 8 (3 sets)

Cable Upright Rows
110 x 8 (2 sets)
125 x 8
130 x 8 (2 sets)

Hammer Str Standing Shrugs
385 x 10 (4 sets)

23:30 - WORKOUT END
00:00 - Protein Shake, Banana

Nice pullup numbers!! I love HS shrugs... They're so much more comfortable than barbell shrugs.

[Coke]

Good back and shoulder training man.

[eldwin]

Where's the lifts man? :strong:

[OneBadUnit]

Eldwin - I've just been taking a break to let my injuries (shoulder and groin) heal. I didn't goto the doctor, but I am pretty sure I was on the verge of an inguinal hernia. I still pop into the gym from time to time, but mainly to stretch, a little walking, and some very, very, VERY, light weights as to not be completely lazy.

[Coke]

Wish you well OBU, the little setback hopefully won't last too long.

[OneBadUnit]

14:00 - Tuna on wheat, 1/4 cup peanuts
16:00 - MetRx Protein Bar (low carb)
18:00 - Protein shake, 1/4 cup peanuts
20:00 - Protein shake
21:45 - 4 boiled eggs, 1/4 cup peanuts, 1/2 cup cauliflower
22:30 - WORKOUT

CHEST

DB Incline
105's x 5 (5 sets)

Hammer Str Wide Chest
185 x 8 (3 sets)

BACK

BB rows
225 x 5 (5 sets)

Seated Cable Rows
180 x 8 (3 sets)

Calves

Seated Calf Raises
225 x 8 x 6

23:15 - WORKOUT END
00:00 - MetRx bar
02:00 - 5 boiled eggs

[eldwin]

14:00 - Tuna on wheat, 1/4 cup peanuts
16:00 - MetRx Protein Bar (low carb)
18:00 - Protein shake, 1/4 cup peanuts
20:00 - Protein shake
21:45 - 4 boiled eggs, 1/4 cup peanuts, 1/2 cup cauliflower
22:30 - WORKOUT

CHEST

DB Incline
105's x 5 (5 sets)

Hammer Str Wide Chest
185 x 8 (3 sets)

BACK

BB rows
225 x 5 (5 sets)

Seated Cable Rows
180 x 8 (3 sets)

Calves

Seated Calf Raises
225 x 8 x 6

23:15 - WORKOUT END
00:00 - MetRx bar
02:00 - 5 boiled eggs

He's back. Nice!!:strong:

[OneBadUnit]

Here are the rest of last week's workouts

06 Mar 07

QUAD DOM LEGS

LEGS

Squats
225 x 5 (2 sets)
275 x 5 (3 sets)

Leg Press
355 x 8 (3 sets)

Hamstring curls
150 x 8 (3 sets)

BICEPS

Standing DB Curls
30's x 8
35's x 8
40's x 6
45's x 6
50's x 6 (2 sets)

ABS
45 decline BW + 35 x 10 (3 sets)

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

08 Mar 07

VERTICAL PUSH / PULL

BACK

Pull Ups
BW x 5 (6 sets)

Hammer Str Pull downs
145 x 8 (3 sets / front grip)
145 x 8 (3 sets / reverse grip)

SHOULDERS

Hammer Str Shoulder Press
185 x 5 (5 sets)

DB Lateral Raises (sides and rear)
30's x 8 (3 sets)

Hammer Str Standing Shrugs
425 x 8 (4 sets)

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

09 Mar 06

Ham Dom Legs

SLDL's
225 x 8 (3 sets)

RDL's
275 x 5 (3 sets)
315 x 5 (2 sets)

Hammer Str Leg Extensions
140 x 8 (3 sets)

TRICEPS

Skull Crushers
80 x 5 (5 sets)

Cable Pushdowns (single arm)
40 x 8 (4 sets)


CALVES

Standing Calf Raises
BW x 8 (5 sets / single leg)

[Coke]

Good to see those sessions, nice to know you're still on track after taking it easy to a degree.

[OneBadUnit]

Well, I'm back !

Made my move from Cali to Ohio, settled in, joined Gold's and will be posting workouts soon. The time moving helped me with my injuries and feel VERY ready to work.

[Coke]

Wish you the best in your new locale - I cannot recall but what city in Ohio are you now??

[OneBadUnit]

Coke - thanks ! I'm in Cincinnati now. I'm originally from here, I had joined the Navy back in 95 and was living in San Diego for the past 10 years.

[eldwin]

Hey man. Good luck. I'll be checking on your progress.

[OneBadUnit]

Howdy all.

I've been away for a long time :(

Between injuries & illness (physical and mental), I fell off the wagon HARD, and I'm a mess. (physically)

I won't go into everything; but I'm feeling good mentally, and physically, again. :)

I'm starting from scratch. "Scratch" is a big thing for me as I have a hard time with keeping bad weight off unless I am in a constant exercise routine; which I haven't been in over a year.

I've taken the summer off from working. (yea, its nice, and I'm lucky to be able to do so), to whip my ass back into condition and start the trek back to building my body the way I want. I found the greatest support and advice from this site from all of you, so please feel free to critique and advise all you want :)



The Task
My goals right now are to build strength and flexibility again, while reducing body fat by dieting correctly.

Here is how the past week went:

07 Jul 08 – Monday

Chest
Hammer Str Wide bench – 140lbs 5x5
Dumbbell Incline bench – 50s x 8 x 3

Back
Hammer Str Iso-lat row – 180lbs 5x5
Seated extensions – 160lbs x 8 x 3

Calves
Body weight x 8 x 3

Abs
Front x 10 x 2 - body weight
Side x 10 x 2 - body weight

Cardio – Walking - 20 mins, 1.5 miles

Totals Calories 2100 Fat 94 Carbs 104 Protein 212


08 Jul 08 – Tuesday

Quads
Squats – 185lbs – 5x5
Leg press – 180lbs 8x3

Hams
Seated Curls – 105lbs 8x3

Biceps
Hammer Str – 45lbs 5x5
Hammer Curls – 20’s x 8


Cardio – Walking - 20 mins, 1.5 miles

Totals Calories 2252 Fat 109 Carbs 118 Protein 210



09 Jul 08 – Wednesday - OFF

Cardio – Walking – 20 mins, 1.5 miles

Totals Calories 1926 Fat 95 Carbs 69 Protein 200





10 Jul 08 – Thursday

Back
Hammer Str Pulldown – 130lbs 5x5 (3 reverse group)
Rear Delts (Reverse seated Flys) – 90lbs x 8x3

Shoulders
Hammer Str Press – 90lbs x 5x5
Lateral Raises (side) 15’s x 8x3

Traps
Shrugs – 60’s x 5x5
Upright Rows – 45lbs x 8x3

Calves
Bodyweight 10x3

Abs
Front x 20
Side x 10


Totals Calories 2252 Fat 109 Carbs 118 Protein 210


11 Jul 08 – Friday

Cardio – Walking – 25 mins, 2 miles

Totals Calories 1924 Fat 85 Carbs 87 Protein 207


12 Jul 08 – Saturday

Hams
Dead Lifts (straight leg) – 185lbs – 5x5
Leg press – (high foot placement) 225lbs 8x3

Quads
Seated extensions (single leg) – 75lbs 8x3

Tricps
V-bar Pushdown – 100lbs 5x5
Single Arm / Reverse Grip – 40lbs x 8

Totals Calories 2059 Fat 102 Carbs 97 Protein 197


* I do 20-30mins of yoga for stretching every day*

[OneBadUnit]

14 Jul 08 – Monday

Chest
Flat bench – 185lbs x 5 – 3 sets, 205 x 5 – 2 sets
Dumbbell Incline bench – 70s x 8 – 2 sets, x 6 (failed), 50’s x 5

Back
Rack Pulls – 185 x 5 – 3 sets, 205 x 5 – 2 sets
Hammer Str Iso-lat row – 180lbs 8 x 3


Calves
Body weight x 8 x 3

Abs
45 degree decline - BW x 10 – 2 sets

Cardio – Walking - 25 mins, 2 miles

Totals Calories 2463 Fat 105 Carbs 154 Protein 218

[Coke]

Seeing you on the move this way again is great.

[OneBadUnit]

Seeing you on the move this way again is great.

Hey Coke! Thanks !! Great to hear from you again.

I'll be sure to check and catch up on your journal tonight after the gym !!

It feels really good to be back into training. Yesterday was my first day of pushing hard, and it wasn't as bad as I thought! (always great for motivation).

[OneBadUnit]

15 Jul 08 – Tuesday

Quads
Squats – 185x5 x3, 205x5, 225 x 5
Leg press – 270lbs 8x3

Hams
Hammer Str Iso-Standing Leg Curls – 25lbsx8, 35lbsx8 x2

Biceps
Hammer Str – 70lbs 5x5
Hammer Curls – 20’s x 8 x3

[OneBadUnit]

15 Jul 08 – Tuesday

Quads
Squats – 185lbs x 5 x 2, 205 x 5 x 2, 225 x 5
Leg press – 270lbs 8x3

Hams
Hammer Str Iso Standing Leg curl – 35lbslbs 8x3

Biceps
Hammer Str – 70lbs 5x5
Hammer Curls – 20’s x 8 x 3

Totals Calories 2375 Fat 105 Carbs 166 Protein 198



17 Jul 08 – Thursday

Back
Hammer Str Pulldown – 140lbs 5 x 3, 160 x 5 x 2 (3 reverse group)
- 110lbs x 8 x 3 (2 front grip)

Shoulders
Hammer Str Press – 140lbs x 5x5
Lateral Raises (side) 15’s x 8x2, 20s x 8
Rear Delts (Reverse seated FLys) – 97.5lbs x 8x3

Traps
Shrugs – 60’s x 5, 70’s x5, 80’s x5, 90’s x5, 100’s x5
Upright Rows – 45lbs x 8x1, 65lbsx8x2

Calves Bodyweight 10x3

Totals Calories 2080 Fat 71 Carbs 187 Protein 172

Going to cut back on the cardio a bit, not completely. Doing cardio the first week alone was good to get me stretched and ready, now that I am in the gym regular again, I'm going to let the flab melt first from the workouts and diet alone. (since I"ve not done a thing in 8 months).

I'll walk around the neighborhood on my off days, to get some fresh air and such, but when i start to plateau on the fat loss, I'll kick in HIIT on the treadmill and elliptical machines.

The moving to San Diego hit a snag, with the lack of cooperation from the school I had planned to attend. Oh well, its cheaper here for schooling and cost of living.

Have to get some more supplements tomorrow, and chicken is on sale !!!!!!!

****UGH****
The sale wasn't so great. Buy a pack of Tyson, Skinless Boneless breasts and get a pack free; but at $4.99/lb - Lowest I have seen was $1.89/lb about 2 months ago

[muscle chic]

:hello: Looks like you got in a good leg workout!!

[OneBadUnit]

:hello: Looks like you got in a good leg workout!!

Yes, and they have been protesting the rest of the week :)

Hams are getting worked today, will post results later.

[OneBadUnit]

21 Jul 08 – Monday

Chest
Flat bench – 185lbs x 5 – 2 sets, 205 x 5 – 2 sets, 225 x 5
Dumbbell Incline bench – 60's x 8, 70's x 8, 70's x 6 (failed), 50's x 5

Back
Rack Pulls – 185 x 5, 205 x 5 – 2 sets, 225 x 5 - 2 sets
Hammer Str Iso-lat row – 270lbs 8 x 3


Calves
Body weight x 8 x 5

[Coke]

Keep in the groove with the training man, looks nice.

[OneBadUnit]

Thanks Coke !!! Just keep pushing myself to get into the gym (hardest part).

22 Jul 08 – Tuesday

Quads
Squats – 185 x 5, 205 x 5 - 2 sets, 225 x 5 -2 sets
Leg press – 270lbs 8x3

Hams
Hammer Str Iso-Standing Leg Curls – 50lbs x 8 - 3 sets

Biceps
Hammer Str – 80lbs 5x5
Hammer Curls – 20’s x 8 - 2 sets, 25's x 8

Abs
45 degree decline - BW x 10 - 2 sets

[Coke]

Good deal with the squats and all bro.

[OneBadUnit]

24 Jul 08 – Thursday

Back
Hammer Str Iso Front Pulldown – 140lbs x 5, 180 x 5 /3, 200 x 5
Hammer Str Iso High Row - 160lbs x 8 /2

Shoulders
Hammer Str Press – 180lbs x 5 /5
Lateral Raises (side) 20's x 8 /3
Rear Delts (Reverse seated Flys) – 107lbs x 8 /3

Traps
Shrugs – 80’s x5 /2, 90’s x5 /2, 100’s x5
Upright Rows – 65lbs x 8 /2, 85 x 8

Cardio: Walking - 30 mins - 2 miles - Funny story. I didn't plan on doing any cardio today, but I couldn't find my stamps for letters I needed to mail. So I decided to walk to post office, which is only 3 blocks away; I also needed to get a couple items from the store, which one "use"to be by the post office.

Yep, the store wasn't there anymore. So I'm walking home and thought "Damn, that would be lazy to walk home, get in my truck, and drive to the store". So I walked; they didn't heave what i needed. LOL

When I finally got to a store (as I never decided to go home and drive) and then back home, I was gone for 30 mins and over 2 miles. Of course, I had my MP3s with me :D

[OneBadUnit]

25 Jul 08

Ham Dom Legs

RDL's
205 x 5 (3 sets)
225 x 5 (2 sets)

SLDL's
155 x 8 (2 sets)

Seated Ham Curls
120 x 8 (2 sets)

Hammer Str Leg Extensions
140 x 8 (3 sets)

TRICEPS

V-Bar Pushdown
100 x 5 (5 sets)

Cable Pushdowns (single arm)
40 x 8 (4 sets)

[Coke]

Ace sessions back-to-back dude.

[OneBadUnit]

28 Jul 08 – Monday

Chest
Dumbbell Incline bench – 80's x 5 - 2 sets, 85's x 5, 90's x 5 , 95's x 5
Flat bench – 155 x 8 - 3 sets

Back
Rack Pulls – 205 x 5 – 3 sets, 225 x 5 - 2 sets
Hammer Str Iso-lat row – 270lbs 8 x 3


Calves
Body weight+ 25 x 8 x 5

[OneBadUnit]

Shoulders
Hammer Str Press – 180lbs x 5 /5
Lateral Raises (side) 15's x 8 /2, 20's x 8
Rear Delts (Reverse seated Flys) – 107lbs x 8 /2 ,120lbs x 8

Traps
Shrugs – 100's’s x5 /5

Back
Hammer Str Iso Low Row - 110 x 5 /5

Abs
45 degree decline
BW+25 x8, x 4+(4-25), x 4+(4-25)


Wasn't feeling the best this week. Bought a new mountain bike ans started conditioning to ride trails;y legs are worn out.

[Coke]

Good deal on the new mountain bike, your legs will be killer if you keep on 'em.

[OneBadUnit]

Coke - The bike is slaughtering me. I think I have too many hills in my immediate location; trying to get conditioned so I can start on the beginner trails. I'll have to scope out a nice route with a fair amount of hills. Friend told me, a local graveyard is cool with bikers and runners on their paths, which are nice and good upkeep.

04 Aug 08 - Horizontal Push / Pull

Chest
Flat bench – 185lbs x 5 – 2 sets, 205 x 5 – 2 sets, 225 x 5
Dumbbell Incline bench – 70's x 8 /5

Back
Hammer Str Iso-lat row – 270 x5 /5
Hammer Str Iso-lat row - 180 x 8 /3


Calves
Leg Press - 330 x 8 /3
Body weight x 8 /3

[OneBadUnit]

05 Aug 08 – Quad Dom Legs

Quads
Squats – 205 x 5, 225 x 5 /4 sets
Leg press – 330lbs 8x3

Hams
Hammer Str Iso-Standing Leg Curls – 50lbs x 8 - 3 sets

Biceps
Hammer Str – 80lbs 5x5
Hammer Curls – 20’s x 8 /3, 25's x 8

Abs
45 degree decline - BW+25 x 10 /2, BWx10

[Coke]

Good workouts man, in a nice groove.

[OneBadUnit]

Good workouts man, in a nice groove.

Thanks Coke! Feeling good too! Squats felt outstanding last night, already feeling DOMS

[OneBadUnit]

07 Aug 08 - Vertical Push / Pull

Back
HmrStr Iso Lat Pulldown
200 x 5 /5
160 x 8 /3

HmrStr Iso Lat High Row
160 x 8 /3


Shoulders
Hammer Str Press – 200lbs x 5 /5
Lateral Raises (side) 15's x 8 /2, 20's x 8 /2
Rear Delts (Reverse seated Flys) – 107lbs x 8 /4

Traps
Shrugs
225 x 5 /5
70's x 8, 75's x 8, 80's x 8

BB Upright Rows
70lbs x 8 /3

Abs
45 degree decline
BW+25 x8 /2 , BW x 8

[OneBadUnit]

08 Aug 08 - Ham Dom Legs

Hamstrings

HmrStr HackSquat - 200 x 5 /3
HmrStr Lunge - 95 x 5 /2 each leg, 75 x 5 /2 each leg
HmrStr Standing Leg Curls - 35's x 8 /3

Quads
HmrStr Iso Leg Extensions - 55 x 8 /3

Triceps
HmrStr Seated Dips - 200 x 8 /3
Single Arm Cable Extensions - 50lbs x 5 /2 each arm, 40lbs x 5 /3 each arm

[OneBadUnit]

So .... I just have no drive.

It is well beyond just the gym; the past year, I have just been a different person. Trying to sort so much crap out, I felt insane and just wanting to do none of it and stay inside. I know, I'm a weirdo.

But I've been forcing myself to eat right, and get my ass in the gym; its going well, though I think I need to step up my cardio and ride my bike more.

I have too much wasted time. My mind is constantly scattered with tons of things that need to be addressed. ADHD?

I had never thought so, but now taking Adderall .... I'm never sitting long. My place is constantly clean, wrapped up a few projects, and have a normal fulfilling sleep. I'm not a big fan of having to be on a medication every day; I like to think "I can do it on my own, w/o help". I realize the classification of the drug and potential addiction; but DAMN...it feels good.

Thoughts? Know any adults who were diagnosed late with ADHD?

[OneBadUnit]

11 Aug 08 - Horizontal Push / Pull

Chest
Flat bench – 225 x 5 /4, 245 x 5
Dumbbell Incline bench – 65's x 8, 70's x 8, 75's x 8
Dumbbell Incline Flys - 30's x 8 /3

Back
HmrStr Iso-lat row – 280 x5 /5
HmrStr Iso-lat row - 200 x 8 /3
HmrStr Back Extensions - BW x 8 /3

Calves
Leg Press - 330 x 8 /3
Body weight x 8 /3

Abs
45 degree decline - BW+25 x 8 /3

[Coke]

Stay on autopilot and keep getting into the gym like you've been doing lately, that way you can't go wrong.

[OneBadUnit]

Stay on autopilot and keep getting into the gym like you've been doing lately, that way you can't go wrong.

Well said, thats exactly what I do; same with eating. I know the foods I need, I buy them, and just look at the numbers on FitDay as I eat, then combine whats lacking and cutout whats already achieved. (makes for some unique recipes).

[OneBadUnit]

12 Aug 08 – Quad Dom Legs

Quads
Squats – 225 x 5 /5 sets
Leg press – 330lbs x 8 /3

Hams
Hammer Str Iso-Standing Leg Curls – 50lbs x 8 -/3 sets

Biceps
Hammer Str – 80lbs x 5 /3
Hammer Curls – 20’s x 8 /2, 25's x 8 /2

[OneBadUnit]

14 Aug 08 - Vertical Push / Pull


Shoulders
Hammer Str Press – 200lbs x 5 /2, 220 x 5 /3, 150 x 8 /3
Lateral Raises (side) 15's x 8 /2, 20's x 8 /2
Rear Delts (Reverse seated Flys) – 120lbs x 8 /3

Traps
Shrugs
245 x 5 /5
90's x 8, 95's x 8, 100 x 8

HmrStr Low Row - 155 x 8 /3




15 Aug 08 - Ham Dom Legs

Hamstrings
HmrStr Lunge - 95 x 5 /5 each leg
HmrStr Standing Leg Curls - 60lbs x 8 /3 (single leg)

Quads
HmrStr Iso Leg Extensions - 60 x 8 /3 (single leg)

Triceps
HmrStr Seated Dips - 200 x 5 /5, 160 x 8 /3

[Coke]

Doing it to it OBU, keeping the efforts tight.

[OneBadUnit]

18 Aug 08

Chest
Flat bench – 225 x 5 /4, 245 x 5
Incline bench – 185 x 8 /2 , 185 x 7 (fail)
Dumbbell Incline Flys - 30's x 8 /3

Back
HmrStr Iso-lat row – 320 x5 /5
HmrStr Iso-lat row - 230 x 8 /3
HmrStr Back Extensions - BW x 8 /3

Calves
Leg Press - 330 x 8 /3
Body weight x 8 /3

Abs
45 degree decline - BW+25 x 8 /3

[OneBadUnit]

19 Aug 08 - Quad Dom Legs

Quads
Squats - 225 x 5 /2, 235 x 5 /2, 245 x 5
Leg Press - 330 x 8 /3
HmrStr Iso Leg Extensions - 120 x 8 /3

Hamstrings
HmrStr Iso Standing Leg Curls - 120lbs x 8 /3

Biceps
Hmr Str Curls - 80lbs x 5 /3, 90lbs x 5 /2
DB Hammer Curls - 25's x 8 /4

Abs
45 degree decline - BW+25 x 8 /4

[Coke]

Sessions are looking nice bro.

[OneBadUnit]

Sessions are looking nice bro.

TY Sir!! Plugging away !!!

21 Aug 08 - Vertical Push / Pull

Back
HmrStr Iso Lat Pulldown - 230 x 5 /3 (reverse grip), 210 x 5 /2 (front grip),
160 x 8 /3 (2 front 1 reverse)

Traps
HmrStr Shrugs - 275 x 5 /5, 225 x 8 /3
Reverse Flys - 120 x 8 /3
DB side lateral Raises 15's x 8 /2, 20's x 8

Shoulders
HmrStr Shoulder Press - 185 x 8 /3

[OneBadUnit]

22 Aug 08 - Ham Dom Legs

Hamstrings
HmrStr Lunge - 95 x 5 /5 each leg
HmrStr Standing Leg Curls - 120lbs x 8 /3

Quads
HmrStr Iso Leg Extensions - 120 x 8 /3

Triceps
HmrStr Seated Dips - 200 x 5 /5, 160 x 8 /3
__________________



25 Aug 08 - Horizontal Push / Pull

Chest
Flat bench – 225 x 5 /3, 245 x 5, 255 x 5
DB Incline bench – 70's x 8 /3

Back
HmrStr Iso-lat row – 320 x5 /5
HmrStr Iso-lat row - 230 x 8 /3


Calves
Leg Press - 330 x 8 /3

Abs
45 degree decline - BW+25 x 8 /3

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

26 Aug 08 - Quad Dom Legs

Quads

Quads
Squats - 225 x 5 /2, 245 x 5 /2, 255 x 5
Leg Press - 380 x 8 /3
HmrStr Iso Leg Extensions - 120 x 8 /3

Hamstrings
HmrStr Iso Standing Leg Curls - 120lbs x 8 /3

Biceps
Hmr Str Curls - 90lbs x 5 /3, 80lbs x 5 /2
DB Hammer Curls - 25's x 8 /4

[Coke]

Looking good OBU, props.

[OneBadUnit]

Looking good OBU, props.

TY Coke !!

01 Sep 08

Chest
Flat bench – 225 x 5, 235 x 5, 245 x 5, 255 x 5 /2
Incline bench – 70's x 8 /3
Flys - 150 x 8 /3

Back
HmrStr Iso-lat row – 370 x5 /5
HmrStr Iso-lat row - 280 x 8 /3
Back Extensions - 195 x 8 /3

[OneBadUnit]

02 Sep 08

Quads
Squats - 245 x 5 /3, 255 x 5, 265 x 5
Leg Press - 405 x 8 /3
HmrStr Iso Leg Extensions - 130 x 8 /3

Hamstrings
HmrStr Iso Standing Leg Curls - 130lbs x 8 /3

Biceps
Hmr Str Curls - 95lbs x 5 /3, x 4 (fail), 70 x 5 /2
DB Hammer Curls - 25's x 8 /2, 30's x 8 /2

04 Sep 08 Vertical Push / Pull

Shoulders and Traps
Hmr Str Iso Lat Shoulder Press - 230 x 5 /3 , 140 x 8 /3
DB Side and rear raises - 20's x 8 /3

HmrStr Shrugs - 315 x 5 /3
BB Upright Rows 80 x 8 /3

Back
Hmr Str Iso Lat Pulldowns - 230 x 5 /5 , 140 x 8 /3


05 Sep 08 - Ham Dom Legs

Hamstrings
RDL's - 185 x 5 /5
HmrStr Standing Leg Curls - 120lbs x 8 /3

Quads
HmrStr Iso Leg Extensions - 120 x 8 /3

Triceps
HmrStr Seated Dips - 200 x 5 /5, 160 x 8 /3

Abs
45 degree decline - BW+25 x 8 /3

[OneBadUnit]

Ugh, gout in the left foot this week; manageable, but impossible to do legs normally. The good news is that its much better and legs will be done tomorrow. Not a bad week for upper body, considering.

08 Sep 08

Chest
Hammer Str Iso Lat Flat Bench - 270 x 5 /5
DB Incline - 80's x 8 /3
DB Flys - 40s x 8 /3

Back
Hammer Str Iso Lat Row - 360 x 5 /5 , 270 x 8 /3
Extensions - BW x 8 /3

11 Sep 08 - Vertical Push / Pull

Shoulders and Traps
Hmr Str Iso Lat Shoulder Press - 230 x 5 /3 , 140 x 8 /3
DB Side and rear raises - 20's x 8 /3

HmrStr Shrugs - 315 x 5 /3
BB Upright Rows 80 x 8 /3

Back
Hmr Str Iso Lat Pulldowns - 230 x 5 /5 , 140 x 8 /3

[Coke]

Effort(s) are on the money man.

[OneBadUnit]

Well, gout sucks. I lost about 50% ROM in my left ankle which really screwed my leg workouts. Compound the ROM loss with pain and a feeling of sand and gravel in the joint space and you will understand what its like. So I took a week off and feel much better.

12 Sep 08 - Legs

"Life Fitness" Leg Extensions (Single leg)
105lbs x 5 /5
70lbs x 8 /3

Hammer Str Iso Leg Curls
180lbs x 5 /5
120lbs x 8 /3

22 Sep 08

Chest
BB Bench - 225 x 5 /2, 245 x 5 /3
BB Incline - 155 x 8 /3
DB Flys - 40s x 8 /3

Back
Hammer Str Iso Lat Row - 360 x 5 /5 , 270 x 8 /3
Extensions - BW x 8 /3

[Coke]

Too bad about the gout ordeal, props for getting those sessions in.