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Unholy
11-12-2006, 02:38 PM
Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps 45 x 15 135 x 8 155 x 5
Low Incline Dumbbell Press : 2 x 6-8 reps 45ís x 8 50ís x 3
Chest Press : 2 x 6-8 reps 100 x 5 120 x 2

Back

Lat Pulldowns : 2 x 6-8 reps 50 x 15 125 x 8 137 x 8
Deadlifts : 2 x 6-8 reps 135 x 15 225 x 8 275 x 6
Barbell Rows : 2 x 6-8 reps 85 x 8 85 x 6
Shrugs : 1 x 10 reps 275 x 8

Coke
11-13-2006, 11:12 AM
Pleasant surprise to see this new journal, be sure to be relentless and stay with it or else, lol...get Crap back in here.

Unreal
11-13-2006, 11:13 AM
Welcome back.

Organichu
11-13-2006, 11:54 AM
Heyhey, mang.

Glad to see you back at it.

I've been slacking myself.. I haven't hit a PR in weeks in ANY exercise.

Now I'll have to kick up the intensity. Consider this a rejuvenation of the old competition haha.

Unholy
11-13-2006, 12:14 PM
Yea Ive ****ed up over the past 12 months, Unreal Coke and Organichu it feels really good to see you back in here.

Ive finally found a good lifting partner. And I think im mentally ready to get back into this ****. Starting fresh with a modified WBB1 for 6 weeks to get my lifts back up to decency.

Crap is lifting like a madman hes sitting at 210lbs right now and looking really thick at 6' 4".

Tomorrow is Legs, cant wait to see my ****ty squat numbers.

bc2007
11-13-2006, 12:44 PM
Hey man..I'm new to the site and was just checking out some journals..saw yours and noticed you're also in NYC..so I thought I'd say hi...good luck with your goals

Unholy
11-14-2006, 12:31 AM
Thanks Bc

For anyone that remembers my pathetic 285lbs in august.

Im down to around 260 give or take 5lbs, no scale here at school.

That was done with just diet. Im back down to a size 38 pants which is nice in itself. My next goal is to get exactly to where I was measurment and lift wise just over 12 months ago when I made the bigest mistake in my life and stopped lifting and dieting. Im gonna go through that sorry ass excuse for a journal I kept and get all those numbers down and see where im standing.

Diets been pretty good the initial soreness from the workout yesterday still feels great like I took a Lousville slugger to the back.

Unholy
11-14-2006, 01:16 AM
Max Squat - 350 x 1
Deadlift - 1 x 405
Bench 135 x 25
Curl - 6 x 100


Waist 38"
Hips 38"
Thighs 24.5"
Chest 43"
Calves 17"
Bi's 17.25"

These would be some starting goals, this week I should be able to determine where Im at max wise and Ill get some measurements this weekend.

Coke
11-14-2006, 05:35 AM
No sweat Paul, that's how some people get consistent with it all - they learned that it pays to never stop the dieting and workout efforts...proud of you for kicking up the drive and determination to meet and surpass previous goals.

Unreal
11-14-2006, 08:16 AM
I remember when I first started here you were one of the most supporting and helpful people. We will be here for you.

Unholy
11-14-2006, 08:51 AM
TY unreal =)

I got up early to study today and im having trouble finding a time to workout today. The Gym is open from 7 am to 7 30 pm but I have a Stat midterm at 2 20 and a Calculas midterm at 8 15 with a whole lot of cramming to do =(

That means Legs wednesday and Arms + shoulders thursday instead of wed being an off day.

Squats today would be fun with DOM's from deads on sunday.

Unholy
11-15-2006, 01:06 PM
Legs

Squats
135 x 12
225 x 8
235 x 6

Hack Squats
270 x 8
270 x 8
280 x 7

SLDL's
135 x 7
155 x 4

Calf Raises
180 x 10
225 x 10
225 x 10

Legs feel shot. I cant wait till my muscles get used to getting worked out again.

KevinStarke
11-15-2006, 01:28 PM
Good to see ya back man.

Unholy
11-15-2006, 04:15 PM
Good to be back Kev.

Diet is on par right now, sitting at around 2000 calories a day. Sore as a mother****er right now though. Hitting up arms and shoulders tomorrow.

Coke
11-16-2006, 04:19 AM
Sore as a mother****er right now though.

That's the way it goes at first when getting back to the weights, lol...ace leg workout bro.

Unholy
11-16-2006, 12:25 PM
Ty Coke. Your right I missed this feeling.

Arms + Shoulders

Military Press

45 x 12
95 x 6

Seated Dumbbell Press

25's x 10
30's x 8

Standing front raises

15's x 10
20's x 6

Close Grip Bench Press

115 x 8
115 x 3

Cable Pulldowns

80 x 12
100 x 8

Barbell Curl
80 x 8
90 x 6

Hammer Curls
35's x 6
35's x 7

Torn Rotater cuff is ****in killing me with shoulders.

Weight sucked compared to a year ago. Hopefully my muscles will remember what its like to be strong soon.

Unreal
11-16-2006, 12:31 PM
Solid session. I'm sure you'll be back in no time.

imageD
11-16-2006, 03:48 PM
good lifting

Coke
11-17-2006, 04:31 AM
Muscle memory will do you fine guy...training smartly, a couple of sets per movement will do the trick for now.

Unholy
11-17-2006, 11:13 AM
Unreal, Image....thanks for the kind words. My shoulder sounds like a meat grinder today when I rotate it. I definatly have to take it easy with the shoulder intensive lifts.

Coke - Yea Im hoping in 6 weeks Ill be pretty much up to par on my major lifts. Its depressing looking through my old journal and seeing those big lifts.

I think Im gonna run today. No gym till sunday for Back + chest. I need these 2 days to let my muscles recoup.

Unholy
11-19-2006, 02:35 PM
Chest and Back

Bench 135 x 8 135 x 5
Incline DB press 40's x 8 50's x 9
Fly's 120 x 8 130 x 6

Lat Pulls 100 x 8 120 x 6 120 x 4
Deadlifts 135 x 12 225 x 8 315 x 5
Bent over BB rows 95 x 10 115 x 8
SHrugs 225 x 8 315 x 4

Overall felt pretty good, lifts are up a bit from last week, esp Pulls. My gym is full of little bitches and curl jockeys and everyone was ****ing glaring at the 315 x 5 on deads, guess they havent seen 3 pps on freeweights in a while. Diets been pretty good but a bit dirty past few days due to the normal weekend drinking and smot poking.

WBBIRL
11-19-2006, 02:41 PM
Just wait until you start killin it, those curl jockeys will crap their pants lol

Crapsicle
11-19-2006, 03:00 PM
Werd bro, its only a matter of time

Unholy
11-19-2006, 10:49 PM
Lets hope so.

Im thinking about running tomorrow morning, something I havent done in a LONG time.

Unholy
11-20-2006, 03:30 AM
So its 5 am, Ive read all of Lyle Mcdonalds "Rapid fat loss" and I think im gonna shoot for PSMF.

After much reading and measuring. I figure im very close to 33-35% Bf right now at 265-270lbs. That puts me at about 176lbs of LBM and carrying circa 95lbs of fat on my body. I need serious recomposition. I want to drop 50lbs of fat and put on maybe 10-15lbs of LBM before beach season. That would be 230lbs at 19ish % BF. Is it possible? Probably not. Will I try? **** yes

After much though I cant really think of a faster way to do this then PSMF. Goal # 1 is a short term one. To drop the initial 20-30 lbs of fat and keep LBM as high as possible. Hopefully with the help of PSMF this will take about 2 months. I'll re-asses my goals then.

Any insight, tips, suggestions, words of wisdom would be greatly appreciated.

Ill try to post some starting pics over thanksgiving break. Im having a hard time estimating my bodyfat due to the fact that it all lies in my midsection. my arms are lean,shoulers are lean, legs are pretty lean, upper back is lean (even have seperation between traps and shoulders but my gut is huge, lower back fat is portruding from my pants, and love handles are sticking out like a sore thumb.

Edit - What Im trying to say is that maybe my BF is a bit lower then im estimating and I actually have a bit more LBM then I think and im over reacting due to the fact that the fat I am carrying looks SO ****ing bad.

/endrant

IZich
11-20-2006, 04:14 AM
great to see you back here.
I've been in and out of these forums myself for the past 2 years or so. Remember me? lol.
Update on me: bulked up to 250ish, now trying to get back down. We'll see how that goes.
I'll be watching you, bro! take it easy, but not that easy.

-rich

Coke
11-20-2006, 05:07 AM
Nice hearing the lifts are moving up as well they should, this is just the beginning so to speak bro - :thumbup:

Unholy
11-20-2006, 05:16 AM
IZich - I definatly remember you, you were one of the first people to support my first journal. And helped me with alot of newbish questions.

Thanks coke, and you are right, I feel like a complete beginner only now I have the knowledge its just time to put it into play.

Heres a ****ty pic of my @265-270ish I know its a shirted shot but would you say my BF estimates are correct?

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/112006_07021.jpg

Coke
11-20-2006, 08:21 AM
After much reading and measuring. I figure im very close to 33-35% Bf right now at 265-270lbs...would you say my BF estimates are correct?

I say you are way off - sure, you could be leaner but no way in hell your bodyfat is that high. Pic looks good, U were clearly overreacting imo and exaggerating all along. You're one big dude in general who should simply harden up some.

Unreal
11-20-2006, 09:51 AM
Keep it up bud.

KevinStarke
11-20-2006, 10:20 AM
Arms look pretty sick man you've got a good build.

Unholy
11-20-2006, 12:32 PM
Coke, im praying that you are right but lookin at the 46" waist right under my man boobies I still think im a bit over 30% BF even If I dont look it.

Unreal and KeV thanks =)

I bought my Fish Oil caps today and also picked up some creatine to help me a bit through the workouts. I tried to pick up an EC stack but apparently Ephedra is still illegal in Suffolk County NY where I go to school....

Hockey66
11-20-2006, 05:59 PM
Fat people FTW!

WBBIRL
11-20-2006, 06:52 PM
Fat people FTW!

QFTFT

Unholy
11-20-2006, 11:21 PM
Finished day one of PSMF at 298 cals =/ Couldnt stomach anything today for some reason. Feel pretty good right now considering i havent slept in 53 hours. Tomorrow will be a very depleted leg day.

Hockey66
11-20-2006, 11:29 PM
298 cals? Wow.

Unholy
11-20-2006, 11:31 PM
Yea Hock 4oz chicken and 6 fish oil caps =/

Unholy
11-21-2006, 01:13 PM
Boo gym is closed early for thanksgiving so no legs today.
Im feeling pretty good. Prolly gonna hit the gym with Crapsicle this weekend.

Unholy
11-23-2006, 11:58 AM
Happy Turkey day to all.

I get to use my Free meal today on turkey and other goodies!

Weight is going down pretty fast down 8 lbs since sunday.

WBBIRL
11-23-2006, 05:12 PM
Keep it up brotha, your doing good

Unholy
11-27-2006, 09:46 AM
Flu for the mother ****ing loss.

Unholy
12-03-2006, 03:10 PM
Word its been almost 2 ****ing weeks.

School gym closed thanksgiving weekend + the flu so I have to start PSMF over again. grrrr

Todays weight in with gym clothes and sneakers = 275lbs thats the start weight I guess. Going for 8 straight weeks no refeeds just 2 free meals a week.

Supplementing Multivitamin, Creatine, and Fish oil caps. Diet will be as close to 800 cals a day as possible with as much of that being from protein as possible. Also switching from WBB1 to a Pull/Push/Legs+shoulders routine.

Pull

Lat Pulls
50 x 12
125 x 8
137.5 x 8

Deadlifts
225 x 10
315 x 4

Bent Over BB Rows
135 x 8
135 x 6

Barbell Curls
90 x 6
80 x 4

Hammer Curls
40's x 4
35's x 5

Shrugs
135 x 8
225 x 8

Overall felt pretty ****ty after being pretty bed ridden for a better part of last week. Hopefully strenght goes up a bit dispite the strict caloric deficit coming up.

KevinStarke
12-03-2006, 03:28 PM
Workotu lokos solid man especially considering you were feeling ****ty.

Crapsicle
12-03-2006, 07:30 PM
jeaaaaaaaaaaaa some decent lifts mang

Coke
12-04-2006, 03:55 AM
Looks like you plan some insanely low calories, is that healthy??...fine looking session after the break Paul.

Unholy
12-04-2006, 08:05 AM
Yea Coke about 800 cals from protein + 60 from fish oil. Its not so bad.

WBBIRL
12-04-2006, 08:09 AM
Its not really bad at all, you weren't into ketosis already were you... cuz if so that sucks lol.

Unholy
12-04-2006, 08:40 AM
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/120306_21401.jpg

WBBB

KevinStarke
12-04-2006, 11:53 AM
Welcome to the club

rookiebldr
12-04-2006, 02:15 PM
That's a mean mug.

TwiloMike
12-04-2006, 06:51 PM
That's a mean mug.

x2

Good work there in the gym, btw. Also, :thumbup: on the routine switch. Have you tried BGB yet or are you limited to 3 days/week?

Unholy
12-04-2006, 06:52 PM
BGB? Enlighten me!

TwiloMike
12-04-2006, 06:56 PM
BGB? Enlighten me!

The enlightening shall happen here: http://www.wannabebig.com/article.php?articleid=255

Baby Got Back. It's a workout written up by Built and I've been on it since she wrote about it. Not to sound like a Built junkie/groupie (even though I am :D), but the workout is really kickass. It's an upper/lower split done 2x/week but the splits are not identical- they target your body in slightly different ways.

Unholy
12-04-2006, 06:59 PM
Sounds like something I'm going to have to try after the PSMF. Right now though I think I'm going to have to stick to a 3 day split.

Coke
12-05-2006, 04:31 AM
Lookin cold in that shot, nice - :D

Unholy
12-05-2006, 05:19 PM
Today was a push session at the gym. Diet has been awesome since i started Sunday. Not a single slip up. Workout today felt pretty good. My chest/shoulders suck. I'de be so happy benching 185 for reps again. My chest is sore!!!!

Push

BB Bench press
135 x 8
145 x 6
Incline Dumbbell Press
50ís x 8
50ís x 4
Dumbbell Flies
15ís x 12
25ís x 8
25ís x 8
French Press
20 x 12
70 x 6
70 x 4
Cable Pushdowns
100 x 6
100 x 3

Crapsicle
12-05-2006, 07:12 PM
wawaawwweeewa.. .see ya at 220.

Coke
12-06-2006, 04:07 AM
Soreness can be a very good sign, lol...fine push effort big P.

Unholy
12-06-2006, 11:34 AM
Thanks Coke. Soreness is ALWAYS a good thing.

WBBIRL
12-07-2006, 01:34 AM
I wouldnt say that, my quads are destroyed right now and I very rarely get DOMS. Its probably payback for being a lazy fcuk in regards to them.

Nice session anyhow, enjoy teh soreness!

Unholy
12-10-2006, 06:29 PM
Wazzup Skipped legs last week like a bad little BBer.

Weight Since last weight in 7 days ago = 269 (-6lbs)

Diets been pretty good.

Today was Pull

Lat Pulldowns
50 x 10
137.5 x 8
137.5 x 8
Deadlifts
225 x 8
225 x 6 (grip issue)
225 x 8
Bent Over BB rows
135 x 8
135 x 8
Barbell Curls
90 x 8
90 x 3
Hammer Curls
30's x 8
30's x 7

Overall felt very good I have to go back to last week and see if the numbers went up but I have a feeling they did.

Poice!

KevinStarke
12-10-2006, 06:30 PM
Nice past couple sessions man.I skipped heavy squat/deadlift day this week too man, only I was sick and your a biatch.

Crapsicle
12-10-2006, 07:23 PM
buy some straps bro....rows lookin better

galileo
12-10-2006, 08:11 PM
Keep going man, keep doing it.

Stumprrp
12-10-2006, 08:33 PM
nice workout man

Coke
12-11-2006, 05:08 AM
Pretty good back day.

RedSpikeyThing
12-11-2006, 10:28 AM
Nice workouts man, especially on a PSMF!

WBBIRL
12-11-2006, 11:25 AM
Nice bro, keep this **** up! Cutting sucks but its worth it, I don't have to tell you that.

Unholy
12-11-2006, 06:22 PM
THank You's go out to all you guys. Great motivation to know that people are actually reading this thing. Today is Offday tomorrow is Push. And I wont be skipping out on Legs this week fo sho!

galileo
12-13-2006, 08:45 AM
The PSMF makes me too fuzzy. I hope you hit your goals fast.

Unholy
12-13-2006, 12:21 PM
Yesterday was Push was too tired to post this up.

Bench
135 x 5
135 x 8
135 x 8
Incline DB press
60's x 3
50's x 8
50's x 6
Dumbbell Flies
30's x 8
30's x 8
French Press
70 x 10
70 x 8
Cable Pushdowns
120 x 7
120 x 6

Coke
12-13-2006, 12:31 PM
Training smart with the push/pull split, looking to see more leg work though bro, lol.

KevinStarke
12-13-2006, 12:39 PM
Nice pressing big man

Crapsicle
12-13-2006, 01:22 PM
I want to benches to get back to the way they were back in the day. I remeber u pressin 185 for 6-8

Crapsicle
12-13-2006, 01:22 PM
on our last sets

Unholy
12-13-2006, 02:26 PM
Coke - Yea I skipped Legs last week. Doing them Tomorrow like every other week =)

Thanks Kev Im slowly working numbers back up.

Jake - werd I'll be up there in no time dont worry.

Crapsicle
12-19-2006, 04:34 AM
i seee some slackkiin

Unholy
12-24-2006, 06:52 AM
Worked out up untill the 16th then it was finals week so no gym, still psmfing it though. Im home right now with no official Gym membership so Crapsicle (my brother) is trying to get me a one month guest pass for my month at home.

Weight is at 261 at the 3 week mark. Down 14 lbs in 3 weeks. The last week during finals I didnt follow PSMF to the T since I was lacking sleep and mealpoints on my resident meal card.

Stumprrp
12-24-2006, 07:31 AM
big weight loss! how do you feel?

Unholy
12-24-2006, 07:42 AM
Feel great man, I still have another 30lbs or so to go till Im happy with Myself. I am tempted to try Nitor out but I honestly think that its a crock of **** just like thermocin was.

Stumprrp
12-24-2006, 07:51 AM
fat burners arent necessary, keep doing what your doing, at this pace ull be done in february lol

ill be cuttin soon man, like half of WBB is started there cut for the summer in january lol

Unholy
12-24-2006, 11:53 AM
Well crapsicle hooked it up with a 1 month guest pass, so we went to the gym today.

Pull

Bent over BB rows
135 x 10
155 x 8
155 x 8
Lat Pulldowns
130 x 8
140 x 6
140 x 5
Deads
135 x 10
225 x 8
225 x 8
Preacher Curls
75 x 8
75 x 8
75 x 6

Coke
12-24-2006, 03:12 PM
Good pull day dude.

WBBIRL
12-24-2006, 05:17 PM
Nice effort, and congrats on the weight loss. 14 pounds in three weeks is very good.

Unholy
12-25-2006, 06:04 AM
Mo

Unholy
12-25-2006, 06:05 AM
THanks Coke!

Thanks WBBIRL its not easy. I hate cutting but im sure you know how that goes.

Morning weight 259 (praying the scale at home isnt broken)

KevinStarke
12-25-2006, 07:51 AM
Strong back work man, have a good Holiday.

WBBIRL
12-25-2006, 09:26 AM
Yes I know the pain of cutting, but as I've probably told you 5 times before you know the rewards are worth the efforts. Its to the point now where the hunger pains really aren't bothering me anymore.

Have a great holiday man, come back ready to whoop ass in 07!

Unholy
12-25-2006, 10:00 AM
Pshhh 07? Im gonna come back with a chest session tomorrow lol =P

Thanks Kev you too. Smoke a nice big xmas blunt for me =)

Unholy
12-25-2006, 10:42 AM
Just something for my personal records

Waist 44.8"
Hips 42"
Chest 48"
thigh 26"
bicep 17.75"
calf 17"

KevinStarke
12-25-2006, 02:09 PM
Smoke a nice big xmas blunt for me =)

Done and done sir. Merry Christmas

Unholy
12-26-2006, 11:01 AM
Hit The gym with Crap today.

Push

Barbell Bench
45 x 10
135 x 8
145 x 8
155 x 5
Incline Dumbbell Press
55's x 8
60's x 5
55's x 4
Dumbbell Flies
35's x 7
35's x 4
SkullCrushers
65 x 8
65 x 4
Cable Pushdowns
100 x 10
130 x 5
130 x 4

Bench went up significantly, By the time i was on my first set of flies my chest/tris felt like rubber. Good workout. Great to workout with someone that pushes my fat ass.

Weight today 260.5 bloated from Christmas festivities

Coke
12-27-2006, 05:38 AM
You guys are lucky xuxks, lol - having a brother to workout with would be sweet!!...nice session Paul.

Unholy
12-27-2006, 12:05 PM
Thanks Coke, it definatly is great =)

Morning weight 261lbs

Hit the gym with Crap today to do Legs. Killer Session

Legs

Squats
45 x 10
135 x 8
225 x 8
255 x 7
Hack Sqauts
1pps x 8
1pps + 5 x 8
Calf Raises
200 x 10
240 x 8
240 x 8
Lying Leg Curls
60 x 12
120 x 8
170 x 6

Could barely walk up the stairs to my room after the session.

Just a reflection. Im stopping PSMF. Im going to take the same approach I did last time I Cut successfully. Low Carb Low calorie. Going to Shoot for a 40 30 30 split P C F respectively. Shooting for about 1500-1800 calories a day. No bull**** cheat meals or refeeds. The reason behind this is I came to the conclusion im in no rush. I have a good 6 months before beach season. Going to shoot for a 1-2lbs of fatloss a week for 24 weeks. Hopefully Gain some LBM while Im at it like I did last time. If anyone remember my last cut I went from 244lbs @ 30% BF - 225lbs @ 18% BF aka lost 33lbs of fat and gained 13lbs of muscle over the course of 5 months. Shooting for something along those lines now.

Some motivational starting pics.

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/122706_10522.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/122706_10521.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/122706_10511.jpg

ide guess BF around 28-30%

KevinStarke
12-27-2006, 12:44 PM
Strong leg work man, hope the diet works out.

Crapsicle
12-27-2006, 01:33 PM
Nice leg session man, you'll be feelin them tommrw

Unholy
12-27-2006, 08:11 PM
Thanks for the support guys.

I cant walk down stairs =(

WBBIRL
12-28-2006, 01:22 AM
I remember some of my squat workouts from when I was pushin 5 bills (not to parallel mind you, I was a semi inclined HS football team lifter but all football team lifters screw up alot lol) that It would give me such fatigue that I would have to sit down on a step and use my arms to push myself up each step lol.

Your goals are within reach, I'm not sure which I want to see more but since I'm cutting Ill say 240@18%.

Coke
12-28-2006, 05:55 AM
That's one helluva leg day when you can't go up and down the stairs afterwards - :thumbup:

Unholy
12-29-2006, 11:34 AM
Thanks for the Support IRL and Coke =)

First off I would like to say that my shoulders sound like ice in a blender when I do both side and front raises even without weight.

Hit a quick Shoulder session with Crap today.

Shoulders

Seated Millies
45 x 12
95 x 8
95 x 4

Seated Dumbbell Press
35 x 6
35 x 4
30 x 7

Front Raises
15 x 8
25 x 4

Side Raises
15 x 8
25 x 6

Morning weight 262.5 (^_^)

Coke
12-31-2006, 04:11 AM
Crazy shiat about that shoulder sound, lol - could be worse I guess.

Unholy
12-31-2006, 12:39 PM
Haha yea. Its been acting up a bit less the past few days so I am hoping for the best.

On to todays workout. That mexican food and ganja last night gave me some serious fuel in the gym today. had a great back session with the infamous crapsicle today.

Lat Pulls
50 x 12
130 x 8
140 x 8
140 x 7 +1 force rep
Bent Over BB Rows
45 x 12
135 x 8
135 x 8
135 x 6
Deadlifts
45 x 12
225 x 8
315 x 8
315 x 6 **** YEA
Barbell Curls
75 x 8
85 x 8
90 x 6
Cable Curls
100 x 8
100 x 6

Great workout =)

Unreal
12-31-2006, 01:09 PM
Solid bro.

Unholy
12-31-2006, 02:58 PM
Thanks unreal.

I am feeling alot better at the gym now that I am off the PSMF.

Coke
01-01-2007, 05:29 AM
Back and bi session looks sweet overall...ace deads pr(s).

WBBIRL
01-01-2007, 09:32 AM
Solid pulling, knowing that you just pwnt that iron is one of the best feelings ever.

You should be good for atleast 405, which is no joke man!

Unholy
01-01-2007, 12:11 PM
Thanks Coke and IRL. Yea no doubt I think Ill have the 405 down in a couple of weeks on deads =).

Hit chest/tris with crapsicle today.

Push

Flat BB bench
45 x 12
135 x 8
155 x 6
155 x 4

Incline DB press
55's x 6
55's x 5
55's x 2

Cable Cross Overs (Lb's per side)
45 x 10
65 x 8
75 x 3
55 x 8
45 x 10

Skull Crushers
45 x 8
65 x 8
65 x 8

Cable Pushdowns
100 x 8
120 x 8
120 x 8

Overall felt pretty good. Shoulder is killing me from back yesterday and Im pretty burnt from the 6-7 L's we burned last night.

Morning weight 265.5 wtf? Maybe its the creatine maybe its the salty food the past 4-5 days but I went from 260-265 in 5 days on a caloric deficit. Weight taken in the AM after morning piss same time every day. Meh Im less concerned about weight and more concerned about BF % anyway.


Hope everyones having a great new years day.

Stumprrp
01-01-2007, 12:17 PM
strong workout man

Coke
01-02-2007, 05:20 AM
Nice job on push day dude.

Unholy
01-02-2007, 01:35 PM
Thanks Rob and Coke.

Hit a really intense leg session with crapsicle might wanna check out his journal too, he is a monster. just need to eat like one. 6000 cals a day isnt cutting it.

Legs

Squats
45 x 12
135 x 8
225 x 8
275 x 7 w00t w00t

Calf Raises
240 x 10
240 x 8
240 x 8

Hack Squats (dont let these fool you the angle KILLS)
1pps x 8
2pps x 6

Leg Curls
100 x 8
150 x 8
180 x 5

SLDL's
135 x 8
135 x 8

Morning weight 265

Unholy
01-02-2007, 01:40 PM
I just realized something. I thought I matched my squats from last week. instead I did 275 x 7 up from 255 x 7 last week. Thats an all time PR I think.

WBBIRL
01-02-2007, 02:36 PM
Ace session, and 6,000 not cutting it?!?!?! Lucky jerk, I'd beat his ass with a 7ft oly bar just for having such a freak metabolism.

Unreal
01-02-2007, 03:54 PM
Good job bro. Your strength is coming along nicely.

Stumprrp
01-02-2007, 04:05 PM
big squats

galileo
01-02-2007, 04:10 PM
Nice workout, beach.

Unholy
01-02-2007, 05:54 PM
WBBIRL - I know man I wish I was in his position.

Unreal, Bob, Gal - Thank you guys. Hopefully this pattern of increased weight being pushed continues.

Coke
01-03-2007, 05:43 AM
Leg workout is looking real fine...can't go wrong with bro in tow.

Unholy
01-03-2007, 08:34 AM
Thanks coke!


I woke up with the worst thing today, a ****ing cold.

Unholy
01-04-2007, 11:22 AM
Sheeeeeet Im sick. If I lose strength I shall be pissed! Might not go to the gym today cause of the cold but we shall see!

Unholy
01-04-2007, 01:58 PM
Dizzam is all I can say. For being sick this workout was sexy, heck for being healthy this would have been just as good. Crapsicle and I are switching back to WBB 1 for a bit from Push/Pull/Legs.

Arms/Shoulders


Military Press
45 x 10
65 x 8
105 x 6
105 x 3

Seated Dumbbell Press
25's x 8
30's x 8
35's x 8

Side Lateral Raises
15's x 8
20's x 8
25's x 4

EZ Bar Curls
20 x 10
80 x 8
100 x 6
100 x 3

Hammer Curls
40's x 5
40's x 5

Cable Curls Super Setted
100 x 8
110 x 8
120 x 5
+
Cable Pushdowns
100 x 8
110 x 8
120 x 8

Close Grip BP
95 x 10
135 x 8
135 x 7

Skullcrushers
65 x 8
85 x 6

Morning weight 263.5

Diet has been good circa 1700-1900 cals a day

Unholy
01-04-2007, 09:06 PM
Ugh being sick = no appetite wtf =(

WBBIRL
01-04-2007, 09:17 PM
For being sick, you got that **** son!

Coke
01-05-2007, 04:13 AM
Most guys would have just said to hell with it and skipped out, proving to be quite a trooper Paul.

LibertyDante
01-05-2007, 10:57 AM
Awesome lifts man! Are you doing a modified version of WBB 1?

Unholy
01-05-2007, 11:20 AM
Thanks Brandon and Coke.

Gracias Dante, Yes sir WBB1 is a great routine =) I modified it somewhat to what equipment I have available.

Unreal
01-05-2007, 12:48 PM
Keep it up Paul. Looking strong and getting back to where you were.

WILL006
01-06-2007, 12:53 AM
Good workout man and you were sick, definetly did the damn thing!