PDA

View Full Version : Galileo Figaro Magnifico!



Pages : 1 2 3 4 5 6 7 8 9 10 11 12 [13] 14 15 16 17 18 19 20 21 22 23 24 25 26

Wikked1
12-02-2003, 09:55 AM
Loved the toon dude! Sucks about the Ca weather! Yeah here's to BULKING !!!:thumbup:

fuzz
12-02-2003, 09:58 AM
Carnies. Ya know. Small hands.

galileo
12-02-2003, 05:49 PM
Lower Body Day One [Focus Quads]
db lunges [2 minutes rest]
    30x3:3, 60x3:3, 60x3:3
Not too hard, but working my way up slowly for my tendons' sake.

narrow atf squats [30 seconds rest]
    95x12, 95x12, 95x12, 95x12
These are insanity. I kept it light for the back, but holy ****. High rep squats, how I hate thee.

donkey calf-raises [2 minutes rest]
    girlfriend+30lbsx6, girlfriend+30lbsx6
Trying to work out a way not to put weight on my back and do calf-work. This was too easy and she lost interest quickly.

Ok I'm spent and my stomach is killing me. This was good enough for today. Time to go to bed. I'll post a full update tomorrow.

WillKuenzel
12-02-2003, 06:00 PM
Seated calf raises. Do them. Love them.

heathj
12-02-2003, 07:49 PM
You know your a loser when you keep track of how many journal posts you have, so that you can make the correct post on the correct number...if that made sense. What I'm trying to say is:

Loser.

Why the change in workout splits? Just for kicks?

WillKuenzel
12-02-2003, 07:55 PM
He's just talking about total posts made in his journal. Not his actual post count in here, which incidentally is 1011. :p

This however is my 200th post in here. All kneel!

Pup
12-02-2003, 07:58 PM
Why would anyone kneel to a bitch like you...make my sammich and bring me a beer!

WillKuenzel
12-02-2003, 08:03 PM
[Soup Nazi Voice]NO SAMMICH FOR YOU!!![/Soup Nazi Voice]

heathj
12-02-2003, 08:12 PM
I know he was HY, that's what makes him a loser.

WillKuenzel
12-02-2003, 09:00 PM
Pfft, just add that to the growing list of things that make him a loser. :p

rookiebldr
12-02-2003, 09:22 PM
lol, Yes but I have over 250 and I'm not Pup's bitch, so Homie, I win. :p

Budiak
12-02-2003, 09:56 PM
This was too easy and she lost interest quickly.


For some reason I found this depressing.








God I'm such a heap.

galileo
12-03-2003, 05:47 AM
http://www.hollowmedia.com/images/wbbboxes.gif everyone
http://www.hollowmedia.com/images/fuall.gif

http://www.hollowmedia.com/images/wbbboxes.gif will
I have no seated calf-raise at home, nor do I have a gym. I will in about 7 months though, since I'm moving!

http://www.hollowmedia.com/images/wbbboxes.gif heath
I just happened to see it was at 2999. **** you.

http://www.hollowmedia.com/images/wbbboxes.gif rookie
teh winnar is yuo!!!1!1 OMG LOL!1!

http://www.hollowmedia.com/images/wbbboxes.gif budiak
It's alright, I didn't feel it anyway.

Mik
12-03-2003, 07:04 AM
You're moving?! :eek:













To Canada eh?

Wikked1
12-03-2003, 07:38 AM
Originally posted by Mik
You're moving?! :eek:


To Canada eh?
What's this?
Damn I musta' missed it .......:confused:

galileo
12-03-2003, 07:48 AM
Not to Canada. Just closer to the city.

Mik
12-03-2003, 08:51 AM
Bah!

galileo
12-03-2003, 01:29 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
This morning I woke up and I was totally lean. Weird. My ab pinch was back to pre-vacation and I looked hard and full. I weighed in at 169 again, so I'm doing alright.

Monday night I came home and I was beat. I drank my pre-workout shake and took some e/c, then sat on the couch. Then I fell asleep on that very same couch. Fifteen minutes later I awoke and dragged myself into the media room for my workout. Gave it my best efforts, looked in the mirror a little, took r-ala, vitamin b, e, and green tea along with my post-workout shake. It was about 7:30 at this point and I went back to the couch and chilled. I feel asleep and woke back up around 9:30 with an upset stomach. **** YOU GREEN TEA! I ran to the fridge and grabbed a whole wheat pita and began to chew and swallow as fast as possible in hopes to avoid puking. Didn't work; back to pukey pukertown I go. So, I finished the rest of my pita then made some egg whites (~200g) with some fat-free cheddar and about 16oz of milk. I needed to get in those lost calories and I wasn't even sure if that would cut it. I think I ended up with adding 500kcals, minus whatever I lost in the puking, minus the other planned meals for the evening. Aside fro, the puking, it appears as though I hit about 2850kcals for the day. I just hope that a lot of my calories were absorbed before they hit the toilet. Not much came out and what did come out was liquid and pita.

Last night was pretty calm. Today is turning out to be a pisser though.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
This is teh bulk o' doom!

     http://www.hollowmedia.com/images/bullet.gif supplements
         r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, glutamine, creatine

     http://www.hollowmedia.com/images/bullet.gif food
          12oz fat-free milk, 2 scoops optimum complete protein diet
          7oz turkey on whole wheat pita, 1 apple, 3 foc
          8.1oz chicken breast, 3oz oatmeal, 1 foc
          1 can tuna, 3oz oatmeal, 2 foc
          4oz whole wheat pasta, 8oz chicken
          2.5 cups egg whites, 2oz fat-free cheese, 16oz milk, 2 foc

     http://www.hollowmedia.com/images/bullet.gif beverages
         water

     http://www.hollowmedia.com/images/bullet.gif totals
         2846 kcal 49g fat 314g carbs [32g fiber] 293g protein

http://www.hollowmedia.com/images/wbbboxes.gif Toils
Cardio, ~40 minutes at a moderate pace on an elliptical.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I took melatonin before I decided to go to sleep and it worked quickly and I got some decent sleep. Probably a total of 8 hours including nap.

Wikked1
12-03-2003, 02:02 PM
DUDE I didn't think we'd have to go over this again but here let's see if I can help you out ......Gal+teh Green Tea=Bulimia (NOTE the "IMIA" that has the replaced the all important "K") where Gal-Green Tea=BULK (of Doom) :D

WillKuenzel
12-03-2003, 04:15 PM
Have your gf sit on your lap while you do seated calf raises. I can see it now, "Come here, honey. Let's play 'pony'." :p

Melatonin = teh good stuff.

galileo
12-04-2003, 06:00 AM
http://www.hollowmedia.com/images/wbbboxes.gif wikked
Good one!

http://www.hollowmedia.com/images/wbbboxes.gif will
That's actually not too bad of an idea. In order to progress I may have to start feeling her more. :) But yes, melatonin is my master.

carolinagirl
12-04-2003, 09:19 AM
I think it's cute that you fall asleep on the couch every night.


And I'm so glad to see Meatwad back! The gang's all here! (I really need to get that DVD.) (Course, I also really need to get a DVD player. I'm so 20th century. :()

WillKuenzel
12-04-2003, 05:23 PM
Feeling the gf is always a good thing (TM).

galileo
12-04-2003, 07:52 PM
lina I did it again last night and just woke up now. I'm soooo cute.
will Totally. I did the calf raise thing today, wasn't too bad.

Upper Body Day One [Focus Chest/Biceps]
bench press [2 minutes rest]
    135x5, 165x3, 185x5, 185x5, 190x5 (+15!!)
w00t! I am the supreme master upping my bench 15lbs in 3 days!

close grip bench [30 seconds rest]
    135x12, 135x8, 115x10, 115x8
I shoulda went lower with the weights, I felt fatigue too early. I'll do 115 next time to start.

weighted chins [2 minutes rest]
    +0x5, +10x5, +10x5, +10x5
Simple, but I didn't want to wear myself out.

barbell row [30 seconds rest]
    115x12, 115x10, 115x10, 115x8
I tried alternate grip, but it totally sucked. I switched to supinated and finished out. These are ****ing hard and

dumbbell curls [2 minutes rest]
    blah blah
Rushed these, I was tired as ****.

homemade seated calf raise
    115x12
I need to work out this setup, but my racks and a barbell seem to work pretty well. I just need a way to keep the weight over my knees.
girlfriend seated calf raise
    1 girlfriend x12, 1 girlfriend x12
This wasn't too bad, plus I grabbed her boobs to hold on. Ok, I didn't. If I did, she woulda kicked my ass. The end.

Not too bad! I was proud of my chest progression, but I don't like barbell rows as a fatigue exercise. I may switch to db rows because of this.

But, on this note, I need wrist wraps. Need. Buy me some now. Thank you.

captain piddles
12-04-2003, 07:58 PM
I have a pair you can have, I dont use them

SquareHead
12-04-2003, 08:44 PM
good work going from cut benching and bulk benching!

:rolleyes:

pruneman
12-04-2003, 08:54 PM
nice looking benching there galelio

WillKuenzel
12-04-2003, 09:43 PM
Originally posted by galileo
girlfriend seated calf raise
    1 girlfriend x12, 1 girlfriend x12
This wasn't too bad, plus I grabbed her boobs to hold on.


Great! Now you just need one of her friend to come over and join you too. ;)

Saint Patrick
12-04-2003, 10:46 PM
I prefer the vertical girlfriend hip raises myself.

galileo
12-05-2003, 07:00 AM
http://www.hollowmedia.com/images/wbbboxes.gif piddles
Serious? PM me and let me know how much you want for 'em.

http://www.hollowmedia.com/images/wbbboxes.gif squarehead
Actually no, you cock. I switched from tricep/PL benching to bodybuilding benching to focus on my chest more. Tell me again, how much do you bench? How much do you weigh? Oh really?

http://www.hollowmedia.com/images/wbbboxes.gif prune
Thanks, but it's the tip o' the iceburg my man! I just started my bulk and I plan on pushing my way up to the 230-240x5 area.

http://www.hollowmedia.com/images/wbbboxes.gif will
That's an even better idea!

http://www.hollowmedia.com/images/wbbboxes.gif patty
To failure?

Mik
12-05-2003, 07:00 AM
Originally posted by galileo
This wasn't too bad, plus I grabbed her boobs to hold on. Ok, I didn't. If I did, she woulda kicked my ass. The end.

[/size]


Mmmmm T&I(ron) ;)

rookiebldr
12-05-2003, 07:20 AM
Dude, benching 230-240x5! mastah! :bow:



Serious /pwn4g3

Wikked1
12-05-2003, 08:11 AM
Sweet workout I'll have to try that calf raise thing with the wife! :evillaugh

galileo
12-05-2003, 12:20 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Not much to say. Weight's up, bodyfat's down. Going great so far. I'm tired and busy at work.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation

     http://www.hollowmedia.com/images/bullet.gif supplements
         r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, glutamine, creatine

     http://www.hollowmedia.com/images/bullet.gif food
Loads of good food.

     http://www.hollowmedia.com/images/bullet.gif beverages
         water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
Off.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
Fell asleep on the couch again. Got about 8 hours.

http://www.hollowmedia.com/images/wbbboxes.gif Palaver
Here's a rap by MC Pee Pants!

I need candy, any kind will do
Don't care if it's nutritious or FDA approved.
It's gonna make me spaz like bobcats on booze,
A hyperactive juice that only I can produce
To use a giant drill bore straight into hell
Releasing ancient demons from their sleep-forever spell
So they can walk upon the earth and get resituated
And hawk the diet pills MC Pee Pants has created.

Mik
12-05-2003, 12:25 PM
You need to stay away from that Melatonin or something.

Saint Patrick
12-05-2003, 12:30 PM
Originally posted by galileo
http://www.hollowmedia.com/images/wbbboxes.gif patty
To failure?


Beyond failure ma brotha. Drop sets give me the best pump.

Mik
12-05-2003, 12:42 PM
Latest concert footage?????

galileo
12-05-2003, 01:05 PM
No!

http://www.athf.com/guide/pee_pants.jpg

It was a truly awesome episode!

galileo
12-06-2003, 01:05 PM
Shoulder/Active Recovery

overhead squats [2 minutes]
45x5, 65x5, 85x5, 105x5
These are for the rear delts. Recognize, biotch. First attempt but I love em.

upright rows [2 minutes]
105x5, 110x6, 115x6
Another first, I enjoyed them a good bit.

rear lateral raises (plates/dbs)[2 minutes]
5s x6, 10s x6, 16x6, 16x6, 16x6
Yet another first. Here is my big weakness, rear delts. I can really see it in this movement.


side lateral raises (plates/dbs)[2 minutes]
16x6, 21x6, 21x6
Standard fare. My first set was a superset from the last movement. A lil tired here, but I focused really hard on only using my delts. The upright rows did more damage than these, I think.

I was happy with this workout! I only did it cause I needed more rear delt work, but I'm glad I did.

rookiebldr
12-06-2003, 01:12 PM
Nice workout, dude. Make those shoulders grow!!!!

PowerManDL
12-06-2003, 01:16 PM
/pwnage

SquareHead
12-06-2003, 01:28 PM
HURM looks as tho your spaces arent working...
&nbspI know I know thankyou mr obvious...


Duder I thought you dident do any direct shoulder work.

Scott S
12-06-2003, 01:55 PM
Shoulder work! :eek:

Scott S
12-06-2003, 01:57 PM
Man, these emoticons suck now. Plus, my quote is obscenely large.

galileo
12-06-2003, 03:26 PM
I did direct shoulder work because I feel my rear delts are severely hindering my progress on rows and since my chinups and db rows were typically strong, but my bb rows sucked ass, I guess it's safe to assume they need some work.

I don't need to do any for size, so I didn't do anything specifically for front delts, which are way too big relatively speaking. So, I just hit up some lateral/rear work.

galileo
12-06-2003, 03:28 PM
And yes, I am disappointed with the current messups with my spacing and emoticons, but from what I hear, Dan is working on it.

rookiebldr
12-07-2003, 06:48 PM
btw, thanks for the motivation. :)

galileo
12-08-2003, 02:09 PM
I ****ed up my shoulder snowboarding. I'm going to give it a few days and train around it. Way to go me.

Saint Patrick
12-08-2003, 02:40 PM
Why don't you just work the posterior delts on back day after rowing?

galileo
12-09-2003, 06:01 AM
http://www.hollowmedia.com/images/wbbboxes.gif patty
Because I don't have a "back day." I have an upper body day, which is split amongst two days of the week. By the time I'm finished with the exhaustion work, I'm not up for more shoulder work.

Mik
12-09-2003, 07:35 AM
Sorry to hear about the shoulder Gal. Hope it gets better quick. Other than ****ing up your shoulder, how was boarding?

galileo
12-09-2003, 11:55 AM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Alright, one week down, so far so good. My weight has consistently risen to 175 and my bodyfat has stayed at a steady 3-site of 7.78%. I'll be starting creatine with more dedication this week, so I'll probably throw on a few pounds from that as well. Once my weight "settles" I'll shoot for a pound a week, I guess.

Today is my five year anniversary with the woman. It's almost hard to believe it's been that long! The last few years haven't been as wonderful as the first, but things have been getting better and better since this summer.

My shoulder hurts, but not nearly as bad. Got my range of motion back! I'm going to try for a nice workout this evening without aggrevating it too much. We'll see.

Boarding rocked, by the way. I had so much ****ing fun, other than biffing pretty hard a few times. My feet are really sore from my boots, so I'm going to need to do something about that as well. I may go this weekend again, depending on how I feel.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
I aimed for 3000 kcal today. With luck, I shall prevail!

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, glutamine, creatine

http://www.hollowmedia.com/images/bullet.gif food
meso-tech bar (ran out of milk)
1 pita, 8oz turkey, 1 apple
10oz cottage cheese, 5oz strawberries, 2 foc
2oz oatmeal, 10oz chicken, 2 foc
2oz oatmeal, 1 can tuna, 2 foc
15g whey, 30g dextrose
46g whey, 80g dextrose, 10g sucrose
184g egg whites, 2oz fat-free cheddar, 12oz milk, 2 foc

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
Going to try to exercise around my injury this evening.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I honestly slept about 16 hours throughout yesterday. Fun.

heathj
12-09-2003, 12:32 PM
Damn five years? Ahhh! Run! ...Congrats :) Nice amount of sleep also.

JustinF
12-09-2003, 12:34 PM
'Grats on the anniversary. :thumbup:

SquareHead
12-09-2003, 12:45 PM
GAL what kind of board do you ride? I hope to go sometime in late January early Feb ill try to get some pics up from it too.

galileo
12-09-2003, 12:54 PM
http://www.hollowmedia.com/images/wbbboxes.gif heath
Thanks! I really needed the sleep, apparently.

http://www.hollowmedia.com/images/wbbboxes.gif justinF
Thanks man. It goes by pretty fast.

http://www.hollowmedia.com/images/wbbboxes.gif squarehead
I have a Burton Canyon with Burton step-ins. I am a Burton whore.

SquareHead
12-09-2003, 01:24 PM
I have teh K2 electra with first generation clickers. I love the set up and wont quit riding it untill it falls appart!! I need to find a board park soon!!

carolinagirl
12-09-2003, 02:07 PM
I'm so glad that you weigh more than me now. Let's continue this trend, shall we?

galileo
12-09-2003, 03:42 PM
I shall keep it up. No workout tonight, eating Chinese with my baby!

ectx
12-09-2003, 04:59 PM
I shall keep it up. No workout tonight, eating Chinese baby!

:eek: OMG...Gal...you sick cannibalistic f*%ck!

SquareHead
12-09-2003, 05:12 PM
Gal "workin it" for the camera. http://homepages.nildram.co.uk/~toufas/ownage/23.gif

Mik
12-09-2003, 07:19 PM
Rrrrroooowwwwww!!!!!!!!!!!!!11

WillKuenzel
12-09-2003, 07:22 PM
I refuse to come in here again until that thing is on the next page.

Pup
12-09-2003, 08:08 PM
:withstupi

PizDoff
12-09-2003, 08:18 PM
Heh, I read half the first page. Funny stuff man.


AND GET THAT ****ING DANCING FAT GUY OUT OF HERE!!!!

galileo
12-10-2003, 02:05 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
My weight was unusually high this morning. Not sure why, but I really packed on some weight these past few weeks. It doesn't seem like I'm getting fatter though and my calipers are still treating me well. I guess it's all glycogen from me cutting like an idiot for a year. OR ANABOLIC REBOUND!!!! Too much to ask!

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
More food, wee!

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, glutamine, creatine

http://www.hollowmedia.com/images/bullet.gif food
49g optimum complete protein diet
1 pita, 8oz turkey, 1 apple
10oz cottage cheese, 5oz strawberries, 2 foc
2oz oatmeal, 10oz chicken, 2 foc
2oz oatmeal, 1 can tuna, 2 foc
15g whey, 30g dextrose
46g whey, 60g dextrose, 5g sucrose
184g egg whites, 2oz fat-free cheddar, 12oz milk, 2 foc

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
Upper body. Feeling good today. A little tired, but strong.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I fell asleep on the couch with the woman for a few hours, then made it to sleep a little before midnight. I guess that put me around 8 hours.

galileo
12-10-2003, 05:42 PM
Felt somewhat strong.

Upper Body Day One [Focus Chest/Biceps]
bench press [2 minutes rest]
85x5, 135x5, 155x3, 175x3, 195x5 (+5), 200x5 (+10), 200x5
Oh yeah? Oh yeah.

db flyes [30 seconds rest]
35x12 (+5), 35x12, 35x12, 35x12
The shoulder only hurt when hoisting. Otherwise, these felt strong.

JM press [2 minutes rest]
105x6 (+10), 115x6 (+20), 125x6 (+30)
These were a snap.

dumbbell curls [30 seconds]
35x12:12, 35x12:12, 35x12:12
I needed these. Too much pump.

This workout took too long, so I'm going to do the rest another day. I did db curls at the end because I really really needed some bicep work.

WillKuenzel
12-10-2003, 06:11 PM
Pump. Oh yeah. <double gunz>

Isaac Wilkins
12-10-2003, 06:27 PM
Dude, your "bulking" intake is like my breakfast.

*double guns*

Looking stronger, foo.

Beast
12-10-2003, 07:39 PM
[size=1]
JM press [2 minutes rest]
105x6 (+10), 115x6 (+20), 125x6 (+30)
These were a snap.

What exactly are these?

carolinagirl
12-10-2003, 07:41 PM
Dude, your "bulking" intake is like my breakfast.

But he weighs more than me! :D

*double guns*

(I never get to say that! It is fun!)

PizDoff
12-10-2003, 10:02 PM
Spam For Next Page!

galileo
12-11-2003, 10:54 AM
http://www.hollowmedia.com/images/wbbboxes.gif will
Pump!

http://www.hollowmedia.com/images/wbbboxes.gif borris
Sad, I know. But I'm still gaining!

http://www.hollowmedia.com/images/wbbboxes.gif ndbeast
Welcome and these are JM Presses (http://www.joeskopec.com/joeskopecjm.mpg).

http://www.hollowmedia.com/images/wbbboxes.gif heather
More fun than should be allowed. Like, having WBB back online!!

http://www.hollowmedia.com/images/wbbboxes.gif pizdoff
I support your efforts fully.

Mik
12-11-2003, 11:27 AM
Bah!

galileo
12-11-2003, 11:35 AM
Impetus for War (http://users.pandora.be/zikan/aaishaa.wmv)

JustinF
12-11-2003, 11:37 AM
Mad skills, yo.

ectx
12-11-2003, 12:14 PM
Impetus for War (http://users.pandora.be/zikan/aaishaa.wmv)

Gal, you have a beautiful voice *smirk*. The accent kills me though. And damn boy, I thought you were bulking...EAT!

Mik
12-11-2003, 12:17 PM
I thought that was Squarehead!

JustinF
12-11-2003, 12:19 PM
Musta been right after he stopped UD2.

galileo
12-11-2003, 12:23 PM
Sorry guys, this is a more recent video of me all bulked up. (http://sung.producto-valvo.com/funny/crispy.wmv)

JustinF
12-11-2003, 12:28 PM
lmfao you really got mad skillz!

I like new words. Amen.

Mik
12-11-2003, 12:32 PM
LMFAO!!!!!!


I like funny words.

Paul Stagg
12-11-2003, 12:34 PM
rong.

galileo
12-11-2003, 01:15 PM
http://www.hollowmedia.com/images/wbbboxes.gif justinf
I'm shake-zula, the mic rula, the old-schoola, you wanna trip? I'll bring it to ya.

http://www.hollowmedia.com/images/wbbboxes.gif mik
I'm a mouse from Equador and you're a duck, you're a ducky whore.

http://www.hollowmedia.com/images/wbbboxes.gif Paul
:D

pruneman
12-11-2003, 02:36 PM
Sorry guys, this is a more recent video of me all bulked up. (http://sung.producto-valvo.com/funny/crispy.wmv)
LMFAO

galileo
12-11-2003, 05:09 PM
Lower Body Day One [Focus Quads]
dumbbell lunges [2 minutes rest]
35x3:3, 70x3:3, 70x3:3
Wee. These are amazing.

narrow atf squats [30 seconds rest]
115x12, 115x12, 115x12
These were alright, but my lower back tightened up after three.

various ab work

Short workout, but I had a new workout partner and my shoulder is still cramping.

WillKuenzel
12-11-2003, 05:13 PM
Uh oh, a workout partner? ...and you did lunges and ATF squats? You trying to run them off?

Darcy Tucker
12-11-2003, 05:16 PM
Too funny.

Mik
12-12-2003, 08:03 AM
I love those narrow ATF squats. Killer!

galileo
12-12-2003, 09:08 AM
http://www.hollowmedia.com/images/wbbboxes.gif will
Yeah, it's his first time too! He is about 6'1" 155lbs and his height defeats him when it comes to motions like ATF squats. I almost got him to squat properly, but it's still going to be a struggle.

http://www.hollowmedia.com/images/wbbboxes.gif darcy
Welcome and hellz yeah!

http://www.hollowmedia.com/images/wbbboxes.gif mik
These ones were weak, but I'll just keep pushing forward.

JustinF
12-12-2003, 09:13 AM
and my shoulder is still cramping.

:whiner:

Mik
12-12-2003, 09:14 AM
http://www.hollowmedia.com/images/wbbboxes.gif will
Yeah, it's his first time too!

I hope you were gentle with him. :eek:

JustinF
12-12-2003, 09:16 AM
Ewwwww

galileo
12-12-2003, 09:17 AM
http://www.hollowmedia.com/images/wbbboxes.gif mini-nipples
We need a new emoticon - :mother****er:.

http://www.hollowmedia.com/images/wbbboxes.gif mik
He'll be sore today. ;)

JustinF
12-12-2003, 09:28 AM
OK That's enough
Lay off the ****ing nipples.

galileo
12-12-2003, 09:30 AM
http://www.hollowmedia.com/images/wbbboxes.gif min...errryeah
Here, take this back. You need it more than me ---> :whiner:

:D

JustinF
12-12-2003, 09:35 AM
http://smilies.crowd9.com/ups/DeNiro/eminem2.gif

It's your hero!!

galileo
12-12-2003, 09:42 AM
My hero is YUO!!!!!

JustinF
12-12-2003, 09:43 AM
small nips and all?

galileo
12-12-2003, 09:44 AM
Especially with the small nips!

Mik
12-12-2003, 09:47 AM
Ah, that's sweet.

JustinF
12-12-2003, 09:49 AM
that brings a tear to my eye.

galileo
12-12-2003, 10:12 AM
Group hug!

rookiebldr
12-12-2003, 09:44 PM
bah

galileo
12-13-2003, 01:22 PM
12.13.2003

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Back/Triceps
I felt strong going in, tired coming out.

http://www.hollowmedia.com/images/bullet.gif bench press [2 minutes rest] - 135x5, 155x3, 185x2, 205x5 (+5), 205x5, 205x5
Alright, I've hit my wall. +30lbs over 2 weeks isn't too shabby though. I'll slowly increase from here.

http://www.hollowmedia.com/images/bullet.gif plate neck thing [2 minutes rest] - 25x8, 35x6, 35x6
I must attain a thicker neck. These seem to be good.

http://www.hollowmedia.com/images/bullet.gif jm press [30 seconds rest] - 95x12, 95x12, 95x12, 95x12
These were brutal. I was using this weight as a workset just a few weeks ago though, so my strength has skyrocketed.

http://www.hollowmedia.com/images/bullet.gif weighted chinups [2 minutes rest]] - +0x3, +15x5, +15x5, +15x5
These are just draining. Much harder at 180+ than ~165, obviously.

http://www.hollowmedia.com/images/bullet.gif db rows [0 seconds rest] - 60x12:12, 60x12:12, 60x12:12
Wow, these are tough on the cardiovascular system. The last set I took a second to catch my breath before finishing.

Second wind!

http://www.hollowmedia.com/images/bullet.gif trapbar shrugs [2 minutes rest] - 140x5, 230x5, 230x5, 230x5
I tried to be explosive with these, but I just neglected my traps for so long that these were actually hard. I don't like that.

http://www.hollowmedia.com/images/bullet.gif dumbbel curls [2 minutes rest] - 45x5:5, 55x5:5, 55x6:6
These ****ing rocked. Bicep strength is getting back up again. I was glad to end this on such a good note.

Longer workout, slightly over the hour mark, but I needed to hit some of these parts better.

Wikked1
12-14-2003, 11:24 AM
Nice work dude! Superb Curl jockey action!

galileo
12-14-2003, 04:26 PM
Thanks. I think to be a curl jockey I need to do more than 3 direct sets though. ;)

Scott S
12-14-2003, 08:36 PM
Your g/f will DEFINITELY give you more respect once you get a thick neck.

Mik
12-15-2003, 11:48 AM
Nice session G. Those curls look great jockey!

Pup
12-15-2003, 12:02 PM
3 sets is plenty...curl jockey stuff is for pretty boys with no legs <double guns>

galileo
12-15-2003, 01:44 PM
http://www.hollowmedia.com/images/wbbboxes.gif scott
As long as by respect, you mean sex, then I can't wait!

http://www.hollowmedia.com/images/wbbboxes.gif mik
Thanks, ass jockey!

http://www.hollowmedia.com/images/wbbboxes.gif pup
Damn yeah!

WillKuenzel
12-15-2003, 09:04 PM
My gf liked my big neck because some of her acquaintances didn't. Big neck = cool.

Isaac Wilkins
12-15-2003, 09:16 PM
"Acquaintences" are of no concern.

Trust me, the ladies like the big neck. Or at least the girls worth being with do.

BCC
12-15-2003, 09:49 PM
Big neck means you've put your time in munchin' some box. The ladies know this.

Mik
12-16-2003, 07:15 AM
Big neck means you've put your time in munchin' some box. The ladies know this.


LMAO!!!!!!!!!!!!!!!

galileo
12-16-2003, 07:37 AM
http://www.hollowmedia.com/images/wbbboxes.gif will
I will crush all who oppose me. Wait, where am I?

http://www.hollowmedia.com/images/wbbboxes.gif isaaaaaaaaaaaaaac
That's why you get all the ladies, right B?

http://www.hollowmedia.com/images/wbbboxes.gif chase
I've put in my time!

http://www.hollowmedia.com/images/wbbboxes.gif mik
You know what else is funny? SquareHead's testosterone levels.

Mik
12-16-2003, 07:49 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
You know what else is funny? SquareHead's testosterone levels.

LMAO!!!! He doesn't even have teh balls to post workouts anymore.

galileo
12-16-2003, 12:48 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I've been taking some measurements and they're all up a decent amount so far. I haven't been gaining much weight, so I'm going to increase my calories slightly. Work is still swamping me, so I will continue to post small updates until this changes.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
I need more foodz!!

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, glutamine, creatine

http://www.hollowmedia.com/images/bullet.gif food
230g egg whites, 2oz fat-free cheddar, 24oz milk
1 pita, 8oz turkey, 1 apple, 3 foc
10oz chicken, 2 foc
2oz oatmeal, 1 can tuna, 2 foc
15g whey, 30g dextrose
46g whey, 60g dextrose, 5g sucrose
10oz cottage cheese, 5oz strawberries
Other crap to boost my calories.

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
Upper Body this evening!

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I napped and went to be early! At least 9 hours.

Saint Patrick
12-16-2003, 03:11 PM
http://media3.funnyjunk.com/pictures/fat_kid.jpg

SquareHead
12-16-2003, 03:23 PM
Big neck means you've put your time in munchin' some box. The ladies know this.
So does oral herpies.

MIK kiss my ass!! lol

WillKuenzel
12-16-2003, 04:54 PM
Where the hell is that from? And where is your workout?

Wikked1
12-17-2003, 07:49 AM
Kid is on one MEAN bulk huh St. P?
To be busy at work is a goods thing Gal....enjoy it......sux about the short posts.......guess we'll have to spam this thing up a bit in your absence? :spam:

pruneman
12-17-2003, 07:54 AM
[QUOTE=Wikked1]Kid is on one MEAN bulk huh St. P?
QUOTE]
Somebody notify Michelin! That kid has some serious potential to be the next Michelin man.

Mik
12-17-2003, 08:09 AM
I have oral herpies.

MIK I want your ass!

*runs away*

galileo
12-17-2003, 11:09 AM
I'll reply to everyone later, but this morning I was up to 181, dry. My bodyfat is remaining the same, the only thing that may be looking worse is the love handles. I had to skip last night's workout because I didn't have a spotter and I won't bench heavy without a spotter, it's just not worth it. I will workout tonight though, so it's all good.

JustinASU
12-17-2003, 11:46 AM
Hey Gal, just wanted to congratulate you on the bulking progress. I'd have to agree the bulking is going very well because you cut too damn much and your body is resonding well to the extra food. On the other hand I bulk too damn much. Awesome job. How are you liking the each bodypart twice per week routine you're on? Do you feel like it hits chest/shoulders hard enough?

btw when I sort out my refeed day I'll start cutting and I fully exepect you to monitor the journal!

galileo
12-17-2003, 01:15 PM
http://www.hollowmedia.com/images/wbbboxes.gif patty
Looks like you need to cut.

http://www.hollowmedia.com/images/wbbboxes.gif squarehad
lol!

http://www.hollowmedia.com/images/wbbboxes.gif will
No spotter, life sucks, tonight it's on!

http://www.hollowmedia.com/images/wbbboxes.gif wikked1
Busy is good, sometimes. It depends on what the deadlines are like.

http://www.hollowmedia.com/images/wbbboxes.gif pruneman
The winnar is he!!

http://www.hollowmedia.com/images/wbbboxes.gif justinASU
Thanks man, I appreciate it. The Auschwitz diet really seemed to give me the rebound effect I needed! To the current training question, I really like it. I've been restriciting legs to once a week because of snowboarding, but doing chest/back in this fashion has really seemed to work well for my strength. And if you actually post to your journal, of course I'll be watching you. So ****ing post to it!

galileo
12-17-2003, 05:57 PM
12.13.2003

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Chest/Biceps
I felt strong going in, tired coming out.

http://www.hollowmedia.com/images/bullet.gif bench press [2 minutes rest] - 135x5, 165x3, 185x2, 210x5 (+5), 210x5, 210x5
These were nice and hard, but every rep was strong. I enjoyed it.

http://www.hollowmedia.com/images/bullet.gif incline db press [30 seconds rest] - 55x12, 55x12, 55x9
Was a few reps shy, but I think I picked too high of a weight for exhaustion.

http://www.hollowmedia.com/images/bullet.gif plate neck thing [2 minutes rest] - 40x6 (+5), 45x6 (+10), 45x6
NECK.

http://www.hollowmedia.com/images/bullet.gif jm press [2 minutes rest] - 135x6 (+10), 145x6 (+15), 145x6
Oh yeah? Yeah.

http://www.hollowmedia.com/images/bullet.gif bb rowss [2 minutes rest]] - 145x3, 185x5 (+10), 185x5, 185x5
I hate these, but I'll be damned if I don't get better at them. I'm on a mission.

http://www.hollowmedia.com/images/bullet.gif dumbbel curls [30 seconds rest] - 35x12:12, 35x12:12, 35x12:12, 35x12:12,
Another good exercise.

Took about an hour, nice workout.

Saint Patrick
12-17-2003, 06:27 PM
bb rows are teh r0xoRz

Mik
12-18-2003, 09:32 AM
Boom! Impressive workout Gal. Bench looks great, jm presses are strong as hell and the rows are ace. I love BB rows. How you liking the neck thingy. I need to work my skinny lil' neck.

galileo
12-18-2003, 09:38 AM
http://www.hollowmedia.com/images/wbbboxes.gif patty
They are, but they are my arch-nemesis of exercises.

http://www.hollowmedia.com/images/wbbboxes.gif mik
Thanks! I dig the neck things so far. The 45 wasn't as heavy as I'd hoped, so I'm not sure how easy progression is going to be from here.

galileo
12-18-2003, 11:45 AM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Last night I went out with some friends and I was told I looked very "buff." Another friend arrived that I hadn't seen in a few months and he made a comment about how I'm "all popeye and ****" and how I should get a popeye tattoo on my forearm (note, he pointed to his bicep). That made me feel good for a little bit. It's nice when people notice a change.

No change this morning, but who would expect one?

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
It is hard to eat a lot, when eating clean.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, creatine

http://www.hollowmedia.com/images/bullet.gif food
230g egg whites, 2oz fat-free cheddar, 9.5oz milk, whole wheat bagel, 32g natty pb, 1 tsp sugar-free jelly
10.5oz cottage cheese, 4oz blackberries in syrup (drained), 3 foc
5.5oz chicken, 2 foc, 2oz oatmeal
2oz oatmeal, 1 can tuna, 2 foc
complete protein diet
15g whey, 30g dextrose
46g whey, 60g dextrose, 5g sucrose
other crap to boost my calories.

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
I will probably take this evening off.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I'd say I scored about 7.5 hours.

JuniorMint6669
12-18-2003, 12:08 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
It is hard to eat a lot, when eating clean.



Now you know what ive been bitching about for the past 6 months X_X Dirty eating is so much easier.

Scott S
12-18-2003, 01:50 PM
And tastier! :burger:

Saint Patrick
12-18-2003, 02:51 PM
Now you know what ive been bitching about for the past 6 months X_X Dirty eating is so much easier.

:withstupi


And tastier! :burger:

:withstupi

JustinF
12-19-2003, 03:33 AM
Nice upper body session G.

galileo
12-19-2003, 01:22 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I am bigger than before, yet smaller than I need to be. I need to seriously focus on upping the calories. It's so damned hard, but I'll get there.

Looking into houses more and more to get a feel for the local market. I may go "townhouse" but I don't know. More bang for the buck, less yard to **** with.

For those of you not aware, I was accepted to the MBA program for a local university. I start January 5th. More things on my plate, ugh.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
Eating stuff. Yes.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, creatine

http://www.hollowmedia.com/images/bullet.gif food
complete protein diet, 1 scoop whey, whole wheat bagel, 32g natty pb, 1 tsp sugar-free jelly
10.5oz cottage cheese, 4oz blackberries in syrup (drained), 3 foc
46g whey, 60g dextrose, 5g sucrose
2oz oatmeal, 1 can tuna, 2 foc
15g whey, 30g dextrose
46g whey, 60g dextrose, 5g sucrose
other crap to boost my calories.

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
calf-jockey
I tried Chad Waterbury's calf hypertrophy routine. If I could, I would beat his ass for hurting me so badly.

http://www.hollowmedia.com/images/bullet.gif 45 calf-raise [30-60 seconds rest] -
5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5, 5ppsx5
I warmed up, then hit the new routine. This seemed simple enough. The last few sets started to hurt my feet more than my calves.

http://www.hollowmedia.com/images/bullet.gif dorsiflexion db raises [30-60 seconds rest] -
35x5, 35x5, 45x5, 45x5, 45x5, 45x5, 45x5, 45x5, 45x5, 45x5
At the end I could feel some burn. These were good though. I liked them better with less rest.

http://www.hollowmedia.com/images/bullet.gif treadmill at 15 incline -
5:00 minutes @ 2.5
HOLY ****. This hurt so ****ing bad I couldn't stand it. I was supposed to do 10 minutes, but I definitely need to work up to that.

I have a feeling my calves are going to be dead tomorrow. I don't even know how I'm going to do my quads/hams tonight.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I napped pretty much all evening. I was so ****ing exhausted. All in all it was close to 12 hours.

rookiebldr
12-19-2003, 02:37 PM
New calf routine, great!!! I lost count counting all those ****ing sets! :)

Congrats on the MBA program. You'll run rings around those profs, but don't make it look too easy else we shall h4et you more. ;)

Scott S
12-19-2003, 03:48 PM
Chad Waterbury has 20" arms, so he must know his ****.

ectx
12-19-2003, 06:33 PM
Ever wondered what sadam and Gal's kids would look like?....


wonder no more.

Hatred
12-19-2003, 06:44 PM
Wow. His kids turned out to be cuter than I thought.

pruneman
12-19-2003, 08:14 PM
Sweet looking calf workout dude. hope you can walk tomorrow :D

Saint Patrick
12-19-2003, 08:21 PM
20+ sets for calves, off the hizzy.

Scott S
12-19-2003, 11:26 PM
What is a "teething ring"?

galileo
12-20-2003, 10:09 AM
12.20.2003

http://www.hollowmedia.com/images/wbbboxes.gif Lower Body focus Quads
I needed some quad work, so quad work I did.

http://www.hollowmedia.com/images/bullet.gif narrow atf squats [2 minutes rest] - 135x5, 165x5, 185x5, 200x5, 210x5
First time I've done these for weight in a while. I love them.

http://www.hollowmedia.com/images/bullet.gif leg extensions [30 seconds rest] - 95x12, 95x12, 95x12, 95x12
Went totally light and slow, to exhaust the muscle and not damage the knees. To my shock, these were really ****ing hard. The lactic acid buildup at about rep 10 makes the end difficult. Now I feel like pillaging a small village.

http://www.hollowmedia.com/images/bullet.gif ab work [2 minutes rest]
Various weighted crunches.

My legs paid the price today. It was nice to do atf heavy again.

Pup
12-20-2003, 10:15 AM
An excellent session :cool:

rookiebldr
12-20-2003, 10:37 AM
Very nice session. :eek: ATF 210 squats, it has been a long time for those. <flex> How'd the back hold up?

heathj
12-20-2003, 10:04 PM
don't atf just kill you? I love them.

So why you adding all these sets to calf work? Calves lacking? When my calves exploded, I found that bicycling was actually the most beneficial thing. Also high rep calf raises with a flex at the top...20-30 reps.

Tank23
12-21-2003, 12:31 AM
Hey Galileo, nice journal you got going here man. Really neatly set out. Good work.

Great to see you're bulking too man. ATF squats totally rule too! I've also started them recently.

galileo
12-21-2003, 12:24 PM
http://www.hollowmedia.com/images/bullet.gif rookie
The new calf routine didn't interfere with my ability to walk, but it sure as **** made full contration nice and painful! Thanks on the grad school grats! I just have to keep in mind that the average age of the students in the program is around 37.

http://www.hollowmedia.com/images/bullet.gif scott
Obviously, since size is equivalent to knowledge. :cool:

http://www.hollowmedia.com/images/bullet.gif ectx
:eek:

http://www.hollowmedia.com/images/bullet.gif nevermore
We named him Peter.

http://www.hollowmedia.com/images/bullet.gif patty
I'm hoping this does the trick.

http://www.hollowmedia.com/images/bullet.gif scott
wha?

http://www.hollowmedia.com/images/bullet.gif pup
Thanks to your enthralling coversation!

http://www.hollowmedia.com/images/bullet.gif rookie
Back is doing great!

http://www.hollowmedia.com/images/bullet.gif heath
ATF are the best.

My calves are 1" behind my neck and arms, so they needed some work. Although today they're up 1/3", which means they're on their way. They seriously lacked attention due to my lower back issue. The program you describe is actually quite similar to what I'm doing except I use a weight that's close to my 7RM and rest 3 seconds at the bottom of each rep (which eliminates potential energy from the tendon), then hammer out 5. Take a short rest, then do it again for 10 sets. 50 reps, slightly higher weight and slightly higher reps. Then the treadmill at the end is just like the bicycle. It burns like you wouldn't believe.

http://www.hollowmedia.com/images/bullet.gif tank23
Welcome! No one is happier to see me bulk than me. Although, I am currently look *way* more ripped than before my bulk. New muscle is pushing out my vascularity like crazy. Thanks for the complements! The first few months of my journal are far more entertaining because I had more time at work to write out the ****ty things that happen to me. I promise more will come soon.

Scott S
12-21-2003, 02:27 PM
That Spanish quote in your sig. What's it say?

JustinASU
12-21-2003, 02:33 PM
You pushin' 190 yet, skinny?

WillKuenzel
12-21-2003, 02:42 PM
He's pushin 210! :eek:

I think a few needles too, along with it. :p

JustinASU
12-21-2003, 02:45 PM
He's pushin 210! :eek:

I think a few needles too, along with it. :p

$hit, the way he's progessing? I could believe it! :eek:

galileo
12-21-2003, 05:39 PM
http://www.hollowmedia.com/images/bullet.gif scott
"You are the sucker of cocks." [blower of horns]

http://www.hollowmedia.com/images/bullet.gif justin
No, but I appear to be leaning up so I need to up the cizzal0ries.

http://www.hollowmedia.com/images/bullet.gif homeyield
Heh. I am going to aim for 1lb a week for the next 5 weeks and try to hit a solid 185. I've hit the point where it's becoming very hard to follow my diet and get enough calories (clean).

http://www.hollowmedia.com/images/bullet.gif justin
Would be nice!

Mik
12-22-2003, 07:07 AM
Grats on the MBA acceptance Reverend!

Paul Stagg
12-22-2003, 09:15 AM
MBAs rock.

And we make good coin, too.

Oh, and women love MBAs. Makes them swoon. Talk econometrics, and you'll be fighting them off.

Mik
12-22-2003, 09:31 AM
I think he'd need more than an MBA.

galileo
12-22-2003, 11:03 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
Thank you!

http://www.hollowmedia.com/images/wbbboxes.gif paul
I'm hoping to find a job pulling in that nice MBA salary. When I talk to my girlfriend about money, it's usually about her spending mine and not making her own. :)

http://www.hollowmedia.com/images/wbbboxes.gif mik
Those are ouchie words!

JustinASU
12-22-2003, 02:11 PM
I would like to chime in and say congratz on the MBA thing too. You're gonna have no free time come January but it'll be worth it when you're pulling in the extra cash.

ectx
12-22-2003, 03:42 PM
What's an Emba? :scratch:


Congrats, fatty. I go run now...cardio fun. Wheee!

Phuds...now that's where it's...they get all the nonmoney. Who needs real money when you can have nonmoney?

WillKuenzel
12-22-2003, 04:43 PM
Emba? Embryo?

LOL, I thought before we were talking about your bench and not your weight.

galileo
12-23-2003, 03:17 PM
12.23.2003

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Chest/Biceps
Feeling a little under the weather today. I think I have the flu. I've been doing the bathroom dash all day.

Soundtrack : Year of the Rabbit - Year of the Rabbit

http://www.hollowmedia.com/images/bullet.gif bench press [2 minutes rest] - 135x5, 175x3, 205x2, 215x5 (+5), 220x5 (+10), 220x5
The warmups were strangely comfortable and strong. The workset felt heavy, but not too heavy. Then when I decided to up it to 220, as I lowered the first rep to my chest, I knew I had it.

http://www.hollowmedia.com/images/bullet.gif db flyes [30 seconds rest] - 35x12, 35x12, 35x12, 35x15
I was worn from the bench, so these felt burny. I took too long for rest on the last set because the woman came in, so I did some extra reps.

http://www.hollowmedia.com/images/bullet.gif jm press [2 minutes rest] - 150x6 (+5), 155x6 (+10), 155x6
I feel I am officially bad ass. If I switch to tricep benching again, I should be able to get some respectable digits soon.

http://www.hollowmedia.com/images/bullet.gif bb rows [2 minutes rest]] - 155x3, 190x5 (+5), 190x5, 190x5
I still hate these. I tried a different form on the last set and it almost screwed me up.

http://www.hollowmedia.com/images/bullet.gif dumbbel curls [30 seconds rest] - 35x12:12, 35x12:12, 35x12:12, 35x12:12,
Fun with exhaustion.

Good workout. I am really ****ing shocked at myself for setting all of these personal records, especially with how I felt all day. I upped my calories a bit, so perhaps I'm just reaping the benefits.

rookiebldr
12-23-2003, 03:34 PM
Ace pr's man Those bench presses are looking awesome. 2 plates are yours next time up.

With all those pr's you must be feeling great now!

JustinASU
12-23-2003, 04:03 PM
Amazing workout. Soon your lifts will have surpassed mine :cry:

WillKuenzel
12-23-2003, 04:14 PM
Holy crap, dude! You holding out on something there! Awesome job on that bench. That's crazy. JM presses are looking damn strong.

Maybe its not the flu but all that extra food your body isn't used to having.

fuzz
12-23-2003, 04:43 PM
Very nice session, man. Nice to see PR's, especially when you aren't 100%.

Budiak
12-23-2003, 07:01 PM
What's an MBA? Masters in Business Administration?

I only know art ****. Sorry.




God, I SAID SORRY! ****ING DROP IT!














STOP FOLLOWING ME!

SquareHead
12-23-2003, 07:44 PM
Christ your a freak!! Nice BP-ing!! :D

Dropin in still flying all over gods creation...


ROOKIE WEARS GIRLS PANTIES!!

JustinASU
12-23-2003, 07:46 PM
Gal shoots teh joose!!!1!

JustinF
12-24-2003, 05:13 AM
:withstupi

:D

Mik
12-24-2003, 07:31 AM
Goddamn son. You're making me look bad. Nice work G.
Feel better.

Hatred
12-24-2003, 10:17 AM
Merry Xmas Bro

galileo
12-24-2003, 10:19 AM
http://www.hollowmedia.com/images/wbbboxes.gif rookie
Thanks man. I am going to try to get 225x5 my next session. These PR's were huge for me and I'm extremely excited to keep pushing the envelope!

http://www.hollowmedia.com/images/wbbboxes.gif justinA
Muahahah!

http://www.hollowmedia.com/images/wbbboxes.gif will
Thanks will. I'm sure the food has a lot to do with it. My stomach virus came and went really fast and I'm ready to go. I actually have chest DOMS today for the first time in a while too!

http://www.hollowmedia.com/images/wbbboxes.gif fuzz
Thanks. I really needed to progress this week and I pushed myself way past what I thought I could. Rather than sticking with 215, I decided that I should own 220 no matter what. I'm really glad I did.

http://www.hollowmedia.com/images/wbbboxes.gif budiak
Yes, business. Yes.

http://www.hollowmedia.com/images/wbbboxes.gif squarehead
Thanks! Hope you have a safe trip too. Don't bring any box cutters or anything.

http://www.hollowmedia.com/images/wbbboxes.gif justinA
Whatever helps you sleep at night. :cool:

http://www.hollowmedia.com/images/wbbboxes.gif justinF
See above.

http://www.hollowmedia.com/images/wbbboxes.gif mik
Next week, you better watch out! I'm aiming for your PR's!

Scott S
12-25-2003, 12:30 AM
Needles 'n' pins-ah!

Wikked1
12-25-2003, 06:17 AM
Merry Christmas Dude....Those JM presses are sweet!

Beast
12-25-2003, 09:32 AM
http://www.hollowmedia.com/images/wbbboxes.gif ndbeast
Welcome and these are JM Presses (http://www.joeskopec.com/joeskopecjm.mpg).

Man, my wrists hurt from looking at those.

Happy holidays.

galileo
12-28-2003, 04:16 PM
12.28.2003

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Back/Triceps
A lil tired, but I've taken off too many days due to the holiday season. Going to do a quick upper body deal today.

Soundtrack : Year of the Rabbit - Year of the Rabbit

http://www.hollowmedia.com/images/bullet.gif bench press [2 minutes rest] - 135x3, 185x3, 225x5, 225x5 (+5), 225x5, 225x4
Far less warmups this time. I hit my goal of 225x5! I didn't feel strong enough to push it any further today, but this was a landmark. I couldn't get the last rep on the last set, but it was definitely because I was tired, not muscle failure.

http://www.hollowmedia.com/images/bullet.gif bb rows [2 minutes rest]] - 155x3, 195x5 (+5), 195x5, 195x5
These felt pretty easy this week. I was satisfied.

http://www.hollowmedia.com/images/bullet.gif dumbbel curls [2 minutes rest] - 55x5:5, 60x5:5, 60x5:5
Blah.

Tired. A few PR's, but still tired. I didn't feel like doing this and I'm a little disappointed since I can't ****ing get enough calories to put on weight, even with all the ****ing junk food around. I never ever ever thought I'd see this day.

rookiebldr
12-28-2003, 07:53 PM
Rest dude and conserve those calories other then that pr's are looking great. :)


zoom zoom zoom.

Manveet
12-28-2003, 08:46 PM
Son of a bitch!

You've gotten leaner, bigger and stronger. Awesome progress man.

Beast
12-28-2003, 11:21 PM
Gal, do you have any pics? I'm interested since your lifts are very similar to mine.

galileo
12-29-2003, 10:46 AM
http://www.hollowmedia.com/images/wbbboxes.gif rookie
Thanks Jeff! I need some rest, ugh. Tonight we celebrate my girlfriend's birthday, which is at a bar. I'm not ready for this ****.

http://www.hollowmedia.com/images/wbbboxes.gif manveet
YES! I rock. Actually, I'm unable to get enough calories to grow and I've leaned up even more in the last few weeks. It kinda sucks. I need to get back in focus. I never thought I'd have trouble putting on weight!

http://www.hollowmedia.com/images/wbbboxes.gif ndbeast
Yeah, I have some pictures sometimes. I typically don't post them to the board, I just show the people I talk to regularly. I have a new one I took that might be good enough to post on here, we'lll see. I took a picture of my bench with 2pps on it before I did the lift! It's a milestone for me. When I get some time, perhaps I'll post a picture from the other day.

briancurran01
12-30-2003, 11:32 AM
12.23.2003

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Chest/Biceps
Feeling a little under the weather today. I think I have the flu. I've been doing the bathroom dash all day.

Soundtrack : Year of the Rabbit - Year of the Rabbit

http://www.hollowmedia.com/images/bullet.gif bench press [2 minutes rest] - 135x5, 175x3, 205x2, 215x5 (+5), 220x5 (+10), 220x5
The warmups were strangely comfortable and strong. The workset felt heavy, but not too heavy. Then when I decided to up it to 220, as I lowered the first rep to my chest, I knew I had it.

http://www.hollowmedia.com/images/bullet.gif db flyes [30 seconds rest] - 35x12, 35x12, 35x12, 35x15
I was worn from the bench, so these felt burny. I took too long for rest on the last set because the woman came in, so I did some extra reps.

http://www.hollowmedia.com/images/bullet.gif jm press [2 minutes rest] - 150x6 (+5), 155x6 (+10), 155x6
I feel I am officially bad ass. If I switch to tricep benching again, I should be able to get some respectable digits soon.

http://www.hollowmedia.com/images/bullet.gif bb rows [2 minutes rest]] - 155x3, 190x5 (+5), 190x5, 190x5
I still hate these. I tried a different form on the last set and it almost screwed me up.

http://www.hollowmedia.com/images/bullet.gif dumbbel curls [30 seconds rest] - 35x12:12, 35x12:12, 35x12:12, 35x12:12,
Fun with exhaustion.

Good workout. I am really ****ing shocked at myself for setting all of these personal records, especially with how I felt all day. I upped my calories a bit, so perhaps I'm just reaping the benefits.

Nice workout G.

I read through the first part of your journal and that sh!t was hilarious. You should be a comedian man.

Budiak
12-30-2003, 12:14 PM
Apparently he is a comedian. I think I read that here somewhere.

SquareHead
12-30-2003, 10:32 PM
225 x 5 :swear:

Scott S
12-31-2003, 03:35 PM
So are you doing 3x5 or 4x5 based on how you feel?

Wikked1
01-01-2004, 08:29 AM
225 Bench? Sweet work Gal! Happy New Year dude!

galileo
01-02-2004, 12:39 PM
http://www.hollowmedia.com/images/wbbboxes.gif briancurran01
Thanks! Knock Knock.

http://www.hollowmedia.com/images/wbbboxes.gif Budiak
I thought you were the comedian?

http://www.hollowmedia.com/images/wbbboxes.gif squarehead
Yes. But now I have a cold and I'm missing workouts, so it'll soon be over.

http://www.hollowmedia.com/images/wbbboxes.gif scott
No? I do 3x5 and 4x12(exhaustion).

http://www.hollowmedia.com/images/wbbboxes.gif wikked
Thanks! Happy New Year to you too!


I have a lot to update everyone on. It was a nice holiday, although I ended up losing weight. Very eventful. I will take the time next week to try to gather some thoughts and post a big entry to make up for the weeks of neglect. pizzi3.

Mik
01-04-2004, 09:10 AM
Nice workouts lately Gal! You're bench has really shot up.......ya bastard! I got some work to do now especially now that I'm small and flabby again.

Did I see something about pics?????

briancurran01
01-04-2004, 09:39 AM
who's there?/

JustinF
01-05-2004, 08:54 AM
:spam:

Mik
01-05-2004, 12:24 PM
I think we need a comic to ring in the New Year!

Wikked1
01-05-2004, 12:28 PM
:withstupi: YEah what Mik said! :D

Scott S
01-05-2004, 11:24 PM
Gotcha. A comic sounds good.

galileo
01-06-2004, 05:03 PM
01.06.2004

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Chest/Biceps
I expected the worst for this one, due to my senseless time off from the holidays.

http://www.hollowmedia.com/images/bullet.gif bench press [2 minutes rest] - 135x5, 185x2, 215x2, 230x5 (+5), 230x3, 230x3
The warmups were pwn. I got 5 for the first set, but the following weren't going to happen with the weight loss I took over the last two weeks. Perhaps I need better warmups too.

http://www.hollowmedia.com/images/bullet.gif db flyes [30 seconds rest] - 35x12, 35x12, 35x12, 35x15
Same amount of blah as usual.

http://www.hollowmedia.com/images/bullet.gif jm press [2 minutes rest] - 160x6(+5), 160x6, 160x6
Increased the weight, not as much as last time. Expected. i r buffx0r.


http://www.hollowmedia.com/images/bullet.gif bb rows [2 minutes rest]] - 200x5 (+5), 200x5, 200x5
I forgot to warmup. These were also what I'd consider difficult.

http://www.hollowmedia.com/images/bullet.gif dumbbel curls [30 seconds rest] - 35x12:12, 35x12:12, 35x12:12, 35x12:12,
Fun with exhaustion.

Not terrible. Going to stick with the same weight on bench next time. Now that I'm eating again maybe I'll keep progressing.

Note : Replying to comments tomorrow.

Mik
01-06-2004, 07:44 PM
Nice benching man. Great work!

rookiebldr
01-06-2004, 09:01 PM
WOW, those benches are still climbing. With the weight loss, I thought it might go down. Not for teh Galileo. Nice. Now get to teh eating!!!

JustinASU
01-06-2004, 09:12 PM
Nice benching der G-man. Why are you never on IM anymore?

WillKuenzel
01-06-2004, 09:53 PM
:lurk:

galileo
01-07-2004, 06:08 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
Yes, pics. Well...here is one! (http://www.hollowmedia.com/images/forearm.jpg)

http://www.hollowmedia.com/images/wbbboxes.gif brian
Tiny.

http://www.hollowmedia.com/images/wbbboxes.gif justinf
Spam comin' atcha POW!

http://www.hollowmedia.com/images/wbbboxes.gif mik
I think I need more free time to ring the new year in!

http://www.hollowmedia.com/images/wbbboxes.gif wikked1
No, what I said.

http://www.hollowmedia.com/images/wbbboxes.gif scott
Damnit.

http://www.hollowmedia.com/images/wbbboxes.gif mik
Thanks. These are some sizeable records for me. I'm a frail little chubby 176lb dude.

http://www.hollowmedia.com/images/wbbboxes.gif rookie
Thanks. The weight loss was mainly from eating water/creatine/glycogen as I'd suspected. I imagine I can get to 180, solid by the end of the month with only marginal fat gains.

http://www.hollowmedia.com/images/wbbboxes.gif justinASU
I am on AIM from 7:30am EST to 4:30pm EST every weekday. I was off of work for 2 weeks, so I wasn't on much then, but I basically hate computers, so it makes sense.

http://www.hollowmedia.com/images/wbbboxes.gif will
Will makes an appearance! Lots to say I see, too!

JustinF
01-07-2004, 06:20 AM
Sweet session yo.

Wikked1
01-07-2004, 07:09 AM
but I basically hate computers, so it makes sense.

It's hard not to hAet them when you stare at them for 40 a week or more.

Mik
01-07-2004, 09:18 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
Yes, pics. Well...here is one! (http://www.hollowmedia.com/images/forearm.jpg)


I bet your left is smaller! :evillaugh

JuniorMint6669
01-07-2004, 11:18 AM
Whoa :eek: thats a crazy forearm. I thought you had a girlfriend?

galileo
01-07-2004, 02:32 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
Well, this is the first real update of 2004, so I guess it should be significant.

So, here I sit, about 176lbs and the roughly the same bodyfat as after my cut. Analytically, it seems as though this was a successful bulk. But, I'm not yet satisfied. So, I guess I should set some goals. Ideally, I'd like to hit 185 with minimal fat gain. I think I can do this, if I keep dedicated. My 3-site is 7.5% right now, which puts me at what I'd consider to be 10.5% by my +3% method.

Now, more exciting stuff. Goals for the year!

Since I got no where near my goals for last year, I'm going to use the knowledge acquired this year and find a better way to do things. Less cutting and less extreme bulking is the way to go. On to the goals!

body composition : 190 @ 11% [176 @ 10.5%]
bench press : 275x5 or 315x1 [230x5]
atf squat : 295x5 [215x5]
barbell row : 245x5 [200x5]
jm press : 185x5 [160x5]
incline db press : 100x5 [?x5]


Ok, there are the goals. I had more to write, but no time to do it.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
I need to start eating more again, which is the current plan.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, creatine

http://www.hollowmedia.com/images/bullet.gif food
12oz milk, 1 whole grain bagel, 32g natty pb, 1 tsp sugar-free jelly
8oz turkey, 1 whole wheat pita, 2 foc
6.7oz chicken, 2 foc, 2oz oatmeal
2 cans tuna, 2 foc
15g whey, 30g dextrose
46g whey, 60g dextrose, 5g sucrose
cottage cheese maybe.

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
We are going to see return of the king this evening, so I might not get to workout.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
7 hours, yes 7 hours.

Mik
01-07-2004, 02:36 PM
Shouldn't be a problem hitting those goals the way you've been going Gal. Good luck!

Mik
01-08-2004, 09:32 AM
How was ROTK? Hopefully I'll get to see it this weekend.

Wikked1
01-08-2004, 02:36 PM
315X1 yeah that's a serious BENCH goal! And one hell of a ATF Squat goal....Good luck mang!

carolinagirl
01-08-2004, 03:33 PM
You are huge and lean. (And also all-knowing and perfect, while we're on the subject.) Those goals? Pffffft. You own them already.



Happy New Year.

JustinF
01-09-2004, 03:04 AM
Nice looking goals, now get to it fool!!

galileo
01-09-2004, 06:49 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
Thanks and I hope my progress continues! ROTK was ****ing great! The only thing that sucked was the ending sort of dragged on and there was a lot of homosexual inuendo with the hobbits. Otherwise, breathtaking movie!

http://www.hollowmedia.com/images/wbbboxes.gif wikked
If I don't set my sites high, then I won't try as hard. ;)

http://www.hollowmedia.com/images/wbbboxes.gif cgirl
If I were huge and lean, I could stop. :cool: Happy New Year to you too!

http://www.hollowmedia.com/images/wbbboxes.gif justinF
I'm trying. If I'd stop throwing up, I'd be in better shape.

JustinASU
01-09-2004, 09:15 AM
What's with everyone making goals? Screw this New year's crap, my goal is to be a monster by year's end.

That aside, Gal that body comp goal is not too far off man, I think you could hit that in the first half of the year easy, and the way your strength is flying up I dont think any of those goals will be too hard to hit. Good luck man.

galileo
01-09-2004, 09:34 AM
http://www.hollowmedia.com/images/wbbboxes.gif justinASU
Goals are fun. And thanks for believing in me more than I do! I think things will be way easier this year because I won't be cutting so damned much.

Saint Patrick
01-09-2004, 12:01 PM
Yeah 315 x 1 is a goal for my next bulk as well.


You eating those cans of tuna straight?

galileo
01-09-2004, 12:22 PM
http://www.hollowmedia.com/images/wbbboxes.gif saint patrick
315 is a good goal. I think if you press 315, you're officially strong. I cheat with the tuna and put a little soy sauce on it. It makes it taste like sushi, kinda.

galileo
01-09-2004, 12:45 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I need to stop stepping on the scale. I'm going to get a complex. I weighed in the same today, 176, with the same bodyfat. My numbers are progressing and my chest looks more striated and bigger, but not seeing a ton of real changes in weight. It's cool though, since 10lbs in a month is decent.

Let's talk about Christmas for a minute. On the GameCube front last month I received Mario Kart, Need For Speed Underground, and Zelda Collector's Edition! I got a ton of gift cards, some books I really wanted, an espresso/cappuchino machine, and some nice clothing. I made out like a bandit.

I started graduate school this week. I'm knee-deep in reading/writing assignments already and I'm praying I don't get too stressed out. I hate essays. I hate reading boring text. I hate sitting in a class for 4 hours. Tell me again why I went back to school?

I was doing some reading back in my journal and I came across something (http://64.191.60.103/showpost.php?p=342165&postcount=328) that floored me. I find it difficult to imagine that one year later, I fight the same battle. But this is the week that the battle ends. I've fought myself without rest for nearly two years now and the time has finally come for solace. I'm happy again.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
I never thought eating would be so difficult.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, creatine

http://www.hollowmedia.com/images/bullet.gif food
24oz milk, 1 whole grain bagel, 32g natty pb, 1 tsp sugar-free jelly
8oz turkey, 1 whole wheat pita, 2 foc
1 metrx protein plus bar, 1 foc
10oz cottage cheese, 2oz raspberries
4oz chicken, 3 foc, 1.5oz oatmeal
2 cans tuna, 3 foc, 1.5oz oatmeal
1/2 serving surge
2 servings surge

I think I'll hit at least 3400 kcals today, which should be enough for me to gain.

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
Leg Day!

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
Since I was sick yesterday, I got 13 hours of sleep. Followed by 5.5 hours, last night.

Saint Patrick
01-09-2004, 01:17 PM
http://www.hollowmedia.com/images/wbbboxes.gif saint patrick
315 is a good goal. I think if you press 315, you're officially strong. I cheat with the tuna and put a little soy sauce on it. It makes it taste like sushi, kinda.

Nothin' wrong with soy sauce. I like to open the can and drench it in Louisiana hot sauce. The spicyness counteracts the fishy tast of the tuna and the fishy taste of the tuna counteracts some of the spicyness.

Big o Boy
01-09-2004, 01:30 PM
Nice journal... Nice goals. I'm also trying to get up there around the 200 mark... I think i can get there by the end of the year, so you can, too. Keep it up man.

Pup
01-09-2004, 01:44 PM
Down with whitey!...that is all

Wikked1
01-09-2004, 02:18 PM
Dude how can I guy like you stress over essays? Just compose ....you'll do fine!

galileo
01-10-2004, 11:54 AM
Note: I accidently ****ing posted this ****ing entry to gen chat after I worked out.

01.09.2004

http://www.hollowmedia.com/images/wbbboxes.gif Lower Body focus Quads
It's been too ****ing long since I've done legs...

http://www.hollowmedia.com/images/bullet.gif narrow atf squats [2 minutes rest] - 135x5, 165x3, 195x2,215x5 (+5), 215x5, 215x5
My belt was bothering me on the warmups, so it screwed up my focus. But, I got a minor PR. Nothing special, unfortunately.

http://www.hollowmedia.com/images/bullet.gif leg extensions [30 seconds rest] - 100x12, 100x12, 100x12
I was wabbly and shaking the entire workout following these.

http://www.hollowmedia.com/images/bullet.gif neck plate raises [2 minutes rest] 45x8, 45x8, 45x8

http://www.hollowmedia.com/images/bullet.gif ab work [2 minutes rest]
Various stuff.

I was ****ing beat after this. Long live the D.

Mik
01-10-2004, 12:07 PM
Nice leg day Gal. Those ATFs look solid for not having done much of legs for awhile.

Dedicated
01-10-2004, 12:21 PM
Nice workout.

Wikked1
01-11-2004, 12:56 PM
I'm with Mik.......ATF squats are good!

galileo
01-11-2004, 03:24 PM
01.11.2003

http://www.hollowmedia.com/images/wbbboxes.gif Upper Body focus Back/Triceps
Have a bad cold. Just wasn't feeling the workout.

http://www.hollowmedia.com/images/bullet.gif bench [2 minutes rest] - 135x5, 165x3, 195x2, 215x1, 230x5
Opted to lower the volume on these due to recovery issues. I wasn't feeling strong or well today, so it's likely best.

http://www.hollowmedia.com/images/bullet.gif jm press [30 seconds rest] - 100x12, 100x12, 100x12
These sucked, my wrists hurt even with wraps.

http://www.hollowmedia.com/images/bullet.gif bb rows [2 minutes rest] 135x5, 185x5, 205x5 (+5), 205x5, 205x5
I was shocked that 205 went up as easy as it did, but cool.

http://www.hollowmedia.com/images/bullet.gif db rows [30 seconds rest] skipped
I didn't have the energy for these today. I am thinking it's time to change up my routine for a little bit.

http://www.hollowmedia.com/images/bullet.gif thick handle dumbbell curls [2 minutes rest] skipped
I gave it a shot, but I was too exhausted.

Pulls are still going up, so I suspect I'm just overtraining my presses right now. I'm going to switch to working each part once a week rather than the current methods.

JustinASU
01-11-2004, 04:09 PM
Do you think the frequency is too much for your recovery abilities or possible not enough food/sleep? Just curious on your analysis.

galileo
01-11-2004, 05:01 PM
I have a good feeling that it's not enough food. Until I can fully remedy this, I guess I'll have to lower my volume slightly. If I feel up to it, I'll try for every 6 days, but it's going to be a game of trial and error for the next 6 weeks.

Mik
01-12-2004, 10:41 AM
Nice session Gal. You're pulls are really getting up there. My push is always the first to let me down so if you get it figured out lemme know.

galileo
01-12-2004, 10:49 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
Thanks man. They were a little tough, but I pulled it off.

http://www.hollowmedia.com/images/wbbboxes.gif dedicated
Welcome to this mess I call a journal and thanks!

http://www.hollowmedia.com/images/wbbboxes.gif wikked
Thanks man. I'm hoping to pull them up even further this year.

http://www.hollowmedia.com/images/wbbboxes.gif mik
I've decided to drop the weight to 215 this week and work back up from there. I think when I get back to 230, I'll blast by it. If that works, I'll let you know. ;)

Mik
01-12-2004, 10:52 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
I've decided to drop the weight to 215 this week and work back up from there. I think when I get back to 230, I'll blast by it. If that works, I'll let you know. ;)

You mean when that works you'll let me know. ;)

galileo
01-12-2004, 01:01 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
This morning I was 177 and I guess that's alright. I am focusing hard on the calories this week because obviously I am gravely undereating. I am shooting for 3700 today, which will likely end up being 3500.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
I had to switch to 2% because all the skim lactose-free milk was expired. It's cool though, I needed the calories.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, creatine

http://www.hollowmedia.com/images/bullet.gif food
32oz milk, 1 whole grain bagel, 32g natty pb, 1 tsp sugar-free jelly
8oz turkey, 1 whole wheat pita, 2 foc
10oz cottage cheese, 2oz raspberries, 2 foc
8oz chicken, 2 foc, 1.5oz oatmeal
1 metrx protein plus bar
2 cans tuna, 3 foc, 1.5oz oatmeal
24 oz milk, 50g complete protein diet
10oz cottage cheese, 2 foc

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
I need opinions.

Should I:
1. Lower bench to 215 and work my way back up and beyond 230.
2. Switch to flat db press.
3. Give up on my hopes of having a decent chest.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I got about 7 hours, which is par for the course.

Scott S
01-12-2004, 01:03 PM
1. Maybe
2. Sounds good. Keep your shoulders back and all that.
3. Stop being such a girl.

JuniorMint6669
01-12-2004, 01:21 PM
Why are you wanting to lower the weight on bench now? How bout lower the rep range and increase weight, then when another plateau is hit, drop weight, return to previous rep range, and work up from there?

Wikked1
01-12-2004, 01:34 PM
I'll pass on "C's" Chest workout, it goes like this
3 Sets Flat db presses
3 Sets Flat db Flyes
3 Sets Incline db Presses
3 Sets Incline db Flyes
2 sets Decline Cable Flyes
2 sets of Cable X-Overs
It's a strip set regimen every single time with enough weight so you're dropping at rep #5 and failing by Rep #8. 60 seconds max recovery and it's no picnic I've been on the verge of puking twice when working out with "C" of course he's Incline pressing 125lb dbs and he's making me work twice as hard spotting him.....I think you do this routine for 6 weeks and tell me how your pecs look then. Yes it is some serious volume but then again I like hi volume work....if you like low volume drop some sets.......I think I have gotten stronger using the dbs than the bar (I progressed faster) and as a bonus you can do the workout alone with DBS and go as heavy as you want.

Mik
01-12-2004, 02:30 PM
Why not just keep the weight. You haven't stalled, you just had one or two workouts that weren't up to par. Hike up your skirt and get 235!

Saint Patrick
01-12-2004, 04:45 PM
I say switch to DB's. I improved my benching strength considerably during my last bulk by doing DB's only for a couple months.

rookiebldr
01-12-2004, 08:49 PM
3 dude. Both you and I can go back to pump'n gas. :(

fuzz
01-12-2004, 09:16 PM
My vote is for 2. You might just be built in a way that lets you get more out of dumbbell presses then barbell.

heathj
01-13-2004, 03:52 AM
Definite switch to db :D

galileo
01-13-2004, 07:02 AM
http://www.hollowmedia.com/images/wbbboxes.gif scott
That was a very helpful post, thanks.

http://www.hollowmedia.com/images/wbbboxes.gif minty
Well, I'm working out each part twice a week as it is (not to failure). Doing this will allow me to keep progressing without hitting CNS failure, but still achieving the muscular failure from the flyes.

http://www.hollowmedia.com/images/wbbboxes.gif wikked
Thanks but no thanks! I workout at home and it's not in line with my current program.

http://www.hollowmedia.com/images/wbbboxes.gif mik
I like that suggestion. I may go for a 3x3 and keep trying to put up more weight. Pink db's wouldn't match my skirt anyhow.

http://www.hollowmedia.com/images/wbbboxes.gif saint patrick
I may switch at some point, but I don't think I will just yet.

http://www.hollowmedia.com/images/wbbboxes.gif rookie
Loser!

http://www.hollowmedia.com/images/wbbboxes.gif fuzz
I think I'm getting something out of bench, but I'm just worried about stalling.

http://www.hollowmedia.com/images/wbbboxes.gif heathj
You just don't want me to hit your 255x3 at 180lbs :D

Mik
01-13-2004, 07:30 AM
I think the 3x3 will help you continue to progress.

WillKuenzel
01-13-2004, 07:59 AM
How long have you been doing bench twice a week? I'd say if its been more than 4 weeks its time to back off and do it only once a week for a bit. If you still insist on doing it twice a week, then you need to decrease the weight on one of the sessions and work on speed. This helps to keep the movement fresh but aids in recovery.

I might even consider finding another bench movement for the 2nd session so as to give the CNS a bit more time to recover even though your muscles might not need it. Maybe incline db presses. Maybe you're doing all this and I've missed it but that's my 2 on what has worked for me. My chest isn't anything great but I think since I've started doing some of these things its gotten a bit better.

That's all. k? bai!

Wikked1
01-13-2004, 08:29 AM
wikked
Thanks but no thanks! I workout at home and it's not in line with my current program.

LMFAO oh yeah sorry man that's right the PUKEY diet thing is TOAST! :nod: WHAT was I THINKING? :bang: :bang: :bang:

galileo
01-13-2004, 08:32 AM
http://www.hollowmedia.com/images/wbbboxes.gif mik
I think a 2x4 will help me to beat the piss out of you.

http://www.hollowmedia.com/images/wbbboxes.gif will
I like your suggestions, but if you look at my workout structure, essentially I'm doing minimal sets to sub-cns failure and only allowing myself to reach muscular failure once per week. At least, that's the plan. I reached some sort of failure this weekend on my first set, so I had a feeling I wasn't recovered enough; too little food perhaps. In the end, I'm replacing the super-high volume that some people do with some lower volume, more frequent work, which should help to stimulate growth better. I can say that my chest looks fuller since I started, so maybe it's working.

Mik
01-13-2004, 09:31 AM
I don't doubt it! :(

Scott S
01-13-2004, 02:06 PM
High frequency is g00d.

JustinASU
01-13-2004, 08:44 PM
Xian, stick with teh higher frequency, esp. while bulking. Just keep volume low like you were planning. I gained the most strength on low volume routines. Oh yeah and EAT! Don't be afraid of upping cals or putting on a little fat.

galileo
01-14-2004, 12:09 PM
http://www.hollowmedia.com/images/wbbboxes.gif Prolegomenon
I was 179.5 this morning, muahaha. You would be proud of me. I managed to squeeze in a big day of food monday, despite having an evening class. Thanks to the magic of protein bars. I ate 4385kcals, 132g fat, 400g carbs [30g fiber], and 385g protein! I would say that was a successful day. Yesterday I aimed lower, but still managed about 3600. Today I'm hoping for about 3500.

Work has gotten ridiculously busy, so again I'll be having less time to worry about my journal. I got hit with two huge projects with rapidly approaching due dates and no time to do them. Ugh.

http://www.hollowmedia.com/images/wbbboxes.gif Prandial Promulgation
Creamy and smooth.

http://www.hollowmedia.com/images/bullet.gif supplements
r-ala, daily one cap, b-100, e complex, c-1000, glucosamine/msm, coral calcium, melatonin, zinc, creatine

http://www.hollowmedia.com/images/bullet.gif food
32oz milk
9oz turkey, 1 whole wheat pita, apple
9oz turkey, 1 whole wheat pita, 2 foc
6.3oz chicken, 2 foc, 3oz oatmeal
2 cans tuna, 2 foc, 3oz oatmeal
30g dextrose, 1 scoop whey
60g dextrose, 5g sucrose, 2 scoop whey
8oz cottage cheese, 3oz raspberries, 2 foc

http://www.hollowmedia.com/images/bullet.gif beverages
water

http://www.hollowmedia.com/images/wbbboxes.gif Toils
I do deadlifts/shrugs tonight.

http://www.hollowmedia.com/images/wbbboxes.gif Torpidity
I think I got 7 hours, but it was a little broken.

rookiebldr
01-14-2004, 12:23 PM
Where is that proud smilie? :)

galileo
01-14-2004, 04:47 PM
01.14.2004

http://www.hollowmedia.com/images/wbbboxes.gif Lower Body focus Hams
I've not deadlifted in well over 6 months.

http://www.hollowmedia.com/images/bullet.gif trapbar deads [2 minutes rest] - 140x3, 190x3, 240x3, 300x1, 315x1, 335x1
I didn't expect much, but 335 came up and pretty fast. I didn't want to try to pull anymore though, so I'll save it for next week.

http://www.hollowmedia.com/images/bullet.gif trapbar shrugs [30 seconds rest] - 140x5, 190x5, 240x5, 300x5, 320x5, 320x5
Not too bad. My shrugs are so varied in how much I can do.

http://www.hollowmedia.com/images/bullet.gif ab work [2 minutes rest]
Various stuff.

I loved the deads today. I can't believe how long it's been since I've done them. If I stay consistent, perhaps I can work my way up to 4pps before too long.