View Full Version : Dante's New Start

LibertyDante

01-03-2007, 05:43 PM

Dante's New Start in 2007

Hey All! My name is Ed and I have decided to finally start an online journal to keep track of my progress! 2007 is finally here and I have decided as my New Year's resolution, I want to start my path to becoming an amateur bodybuilder! I know this is going to take years, but I have the determination to become one of the best.

Current Stats: 21 years old, 190lbs, 5' 11", 17-18% BF

I started the WBB 1 Routine today and I am pretty exhausted. I didn't push out the numbers I wanted, but I am always looking to prove myself wrong. I have one year of solid weightlifting experience at a very nice university gym in Kalamazoo, Michigan.

Flat Bench - 1X10 135 2X6 145

Low incline Dumbell Press - 1X10 70 1X8 80

Dips BW - 2X8

Chinups BW - 2X6

Deadlifts - 3X5 205

Barbell Rows 3X10 165

Shrugs 1X10 165

Thanks to everyone who has helped me so far with my numerous questions about technique, diet, and everything else! I look forward to a very productive year!:hello:

Unholy

01-04-2007, 11:21 AM

Good luck sir. Bodybuilding is a path not taken by many. You should feel proud just taking that path.

LibertyDante

01-05-2007, 09:09 AM

Thanks very much Holywars for the kind words.. Yesterday I went up to Soaring Eagle Casino for some Texas Hold Em. I ended up breaking even but that game is sooo much fun. I ate quite healthy only having a turkey sandwich and some apples. Today is Legs which is my favorite day. Also, Does anyone know how to make plain oatmeal taste better? I'm just using Splenda and it's ok.

Unholy

01-05-2007, 10:45 AM

Try some Cinnamon powder and a few drops of vanilla extract.

also a sandwich and some apples is not what a BBer eats =P

LibertyDante

01-05-2007, 12:52 PM

I got in a great leg workout in today. My legs are killing me but I put up some good numbers. I still need to learn to do a straight leg deadlift correctly though.

Squats -

45 X 10

135 X 10

175 X 8

205 X 6

Hack Squats-

135 X 10

155 X 8

175 X 8

Leg Curls using Leg Extension Machine

50 X 8

50 X 8

Standing Calf Raises-

150 X 10

150 X 10

150 X 10

175 X 10

LibertyDante

01-07-2007, 04:49 PM

Well, Today was a rest day for me. My legs are still killing me from the squats I did which is a great feeling :) Tommorow will be shoulders and I also start back up at college tommorow. I'm taking 14 credits which is not bad so I will still have plenty of time to get my workouts in.

LibertyDante

01-08-2007, 08:39 PM

Today's workout went very well. I did Shoulders, Triceps, and Biceps following the WBB1 routine.

Military Press - 8 X 45

8 X 65

8 X 85

8 X 95

Dumbell Shoulder Press - 8 X 15's

8 X 25's

8 X 25's

Standing Lateral Raises - 10 X 5's

8 X 10's

10 X 10's

Close-Grip Bench - 8 X 115

6 X 115

Skull Crushers - Bar X 8

8 X 55

8 X 55

Bicep Curls - 12 X 30's

10 X 35's

Hammer Curls - 8 X 20's

8 X 25's

Unholy

01-08-2007, 08:42 PM

Nice work. very strong millies.

LibertyDante

01-10-2007, 05:59 PM

I got a great back workout in today. I'm really lagging on my chest, I just can't seem to progress very well.

Flat Bench

6 X 135

5 X 155

6 X 155

Low incline Dumbell Press

8 X 25's

8 X 40's

7 X 40's

Dips

2 X 8 BW

WG Pullups

2 X 6 BW

Deadlifts

10 X 135

5 X 245

5 X 275 (It Felt Great!! I was told off by the gym attendent to not drop the weight though)

BB Row

8 X 95

8 X 115

8 X 115

Shrugs

10 X 135

10 X 215

Unholy

01-10-2007, 09:21 PM

Looks to me like your bench went up from last week. Try to bust out 8 reps at those weights next time. When you can do 8 bump it up. Good work so far =)

LibertyDante

01-15-2007, 04:24 PM

Took a break over the weekend and hit the gym up tonight. The gym was absolutely crowded and I couldn't get any of the dumbell's I needed so it was a quick workout. The gym literally had 100+ curl jockeys in there.

Military Press

8 X 65

8 X 95

8 X 105

Seated Dumbell Press

8 X 30's

7 X 30's

Standing Lateral Raises

8 X 10's

6 X 15's

Deadlifts

5 X 135

5 X 255

5 X 295

3 X 300

The skin on my right hand literally is ripped off by the last set of deadlifts. I'm very happy I finally hit 300 and it's a well earned battle wound.

I'm going to combine tri's and bi's with chest and skip dead's on back day.

LibertyDante

01-16-2007, 01:58 PM

I had class all morning and have been very stressed out with my flight instructor at school. I'm in the process of getting a new one and it is so damn hard on me right now... I am about to completely break down. On the other hand, I am going to work bi's/tri's tonight and do some cardio to get some of this belly fat diminished.

Today's Weight - 194.8lbs.

LibertyDante

01-16-2007, 07:30 PM

I just got back from finishing up the rest of my shoulders/tri/bi day.

Close Grip Bench

8 X 115

8 X 125

6 X 125

French Press

8 X 50

8 X 65

7 X 65

Barbell Curls (using Ez bar)

8 X 20's

7 X 25's

Hammer Curls

8 X 20's

DGabe24

01-16-2007, 08:55 PM

The only breaking down you should be doing is some iron bro. Everything has been going great for you, make sure not to measure yourself by where you are at, but where you are headed :) If you are making positive progress weekly then that is a very beneficial state to be in so try and maintain that. Keep up the good work, and yes hitting 300lbs on DL was a great feeling for me as well :)

LibertyDante

01-16-2007, 10:36 PM

Thanks for the kinds words man. I really appreciate it! I just gotta get my diet in order now

LibertyDante

01-20-2007, 05:16 PM

The past couple of days have gone well. I was only able to do part of my leg workout due to time so next week I'll make sure to hit them strong.

Flat Dumbell Press

8 X 80

8 X 110

5 X 110

Dips

BW X 8

BW X 10

WG Pullups

6 X BW

Barbell Rows

8 X 115

8 X 155

4 X 155

Squats

10 X 135

8 X 225

8 X 225

4 X 225

Calf Raises

10 X 150

10 X 200

10 X 200

I finally got a new flight instructor so I am really happy. I had an indoor soccer game last night which we lost but was a good workout. I need to work on my endurance some more. I had a cheat meal today that consisted of a McFlurry.... Mmmmmmm

LibertyDante

01-24-2007, 06:40 PM

Workout tonight went very well.. I am posting my Shoulder routine that I did on Monday also. I'm really working hard on my diet and eating ALOT of chicken. I'm very pleased with my results so far with WBB1

Monday:

Military Press

8 X 45

8 X 95

8 X 95

5 X 115

Seated Dumbell Press

8 X 30's

8 X 30's

Standing Lateral Raises

8 X 15's

7 X 15's

Narrow-Grip Bench

8 X 115

5 X 120

French Press

8 X 20/side

8 X 20/side

Barbell Curls

8 X 20/side

7 X 27.5/side

Hammer Curls

8 X 25's

Pulldown

8 X 30

8 X 60

LibertyDante

01-24-2007, 06:42 PM

WG Pullups:

8 X BW

5 X BW

Deadlifts

135 X 5

225 X 5

315 X 4

Barbell Rows

135 X 8

145 X 8

Shrugs

145 X 10

DB Flat Bench

110 X 8

110 X 8

Incline Bench

45 X 10

115 X 8

115 X 5

Dips

BW X 10

BW X 8

LibertyDante

01-26-2007, 12:40 PM

Today was leg day. I think it was a huge stepping stone in my lifting because I finally realized that I had a flaw in my squats and was not going ATF. I didn't let me ego get the best of me and dropped the weight and got all my reps ATF and it felt good. It's like a totally different workout as far as the training the hamstrings get.

Squats-

Bar X 10

135 X 8

185 X 8

205 X 8

205 X 8 (Last two reps were not ATF)

Hack Squats

135 X 8

165 X 8

165 X 8

Standing Calf Raises

150 X 8

200 X 8

200 X 8

Dumbell SL DL's

80 X 8

90 X 6

I don't usually do the SL's but I felt I needed one more isolation excercise in there. I still need to get my form down on it.

LibertyDante

02-02-2007, 07:36 PM

Military Press

45 X 10

75 X 8

100 X 8

100 X 5

Standing Lateral Raises

10's X 8

15's X 8

Seated Dumbell Press

30's X 10

35's X 6

Close Grip Bench

45 X 8

115 X 8

125 X 8

French Press

10's X 8

25's X 8

25's X 8

Barbell Curls

20's X 8

25'S x 8

27.5 x 7

Hammer Curls

30's X 7

LibertyDante

02-02-2007, 07:38 PM

Today's Workout went quite well for the circumstances. We had a keggar last night and I drank way too much. I really need to cut alcohol totally out but it's hard when you are surrounded by lots of students.

DB Flat Bench

60 X 8

120 X 8

120 X 7

Incline Bench

45 X 8

115 X 8

115 X 6

Dips

BW X 10

BW X 8

WG Pullups

BW X 6

Deadlifts

135 X 5

205 X 5

275 X 5

305 X 3

Barbell Rows

135 X 8

145 X 8

LibertyDante

02-14-2007, 01:46 PM

Sorry for the lack of updates, I've been very busy with my flying. Anyways, I did a explosive leg workout today, and it felt really good.

Squats

45 X 10

135 X 8

185 X 8

225 X 7

Hack Squats

135 X 8

205 X 7

205 X 8

SL Deadlifts

135 X 9

185 X 7

185 X 6

Standing Calf Raise

150 X 10

200 X 10

200 X 10

LibertyDante

02-21-2007, 02:06 PM

The past two workouts have gone very well, I'm currently at 190lbs and still trying to lose some weight.

Deadlift

135 X 5

215 X 5

305 X 5

315 X 4

BB Rows

135 X 8

175 X 8

Dumbell Bench

70 X 8

120 X 8

120 X 7

Incline BB Bench

125 X 5

130 X 5

Dips

BW X 10

BW X 6

Rack Pulls (1st time doing these)

215 X 5

405 X 4

Legs

Squats

bar x 10

135 X 8

175 X 8

225 X 6

225 X 7

Hack Squats

135 X 8

205 X 8

205 X 8

SL Deadlifts

135 X 8

185 X 7

Leg Extensions

150 X 8

175 X 8

Standing Calf Raises

175 X 10

215 X 10

225 X 10

LibertyDante

02-28-2007, 09:42 AM

I'm taking a week off and will be starting a revised WBB1 routine early next week.

LibertyDante

03-29-2007, 10:02 AM

Well, I decided to start the Bill Starr 5x5 routine. Yesterday went very well and I cannot wait to get into week 4.

Squat

115 X 5

145 X 5

175 X 5

175 X 5

Standing OH Press

65 X 5

80 X 5

95 X 5

105 X 2

Deadlift

180 X 5

220 X 5

255 X 5

290 X 5

LibertyDante

04-02-2007, 07:54 PM

Friday's Workout

Squat

115 X 5

145 X 5

175 X 5

235 X 3

175 X 8

Bench

65 X 5

85 X 5

100 X 5

115 X 5

135 X 8

100 X 8

Row

80 X 5

100 X 5

120 X 5

140 X 5

160 X 3

120 X 8

Barbell Curls

35's X 8

35's X 8

Tricep Ext.

70 X 10

LibertyDante

04-02-2007, 07:55 PM

Squat

120 X 5

150 X 5

175 X 5

210 X 5

240 X 5 (New PR)

Bench

70 X 5

90 X 5

110 X 5

125 X 5

145 X 5

Row

80 X 5

100 X 5

120 X 5

140 X 5

160 X 5

Good Mornings (1st time doing these)

85 X 5

115 X 5

Unholy

04-02-2007, 09:47 PM

Grats on the squat PR man. How did you feel about the Gm's? I am looking to add them into my routine.

LibertyDante

04-03-2007, 11:43 AM

They felt pretty damn good... I didn't want to try too much weight my first time doing it but 115 was just enough to feel in my legs. I'm def gonna keep them in my routine.

LibertyDante

04-04-2007, 12:56 PM

Squat

120 X 5

150 X 5

180 X 5

180 X 5

Overhead Press

70 X 5

80 X 5

95 X 4

105 X 3

Deadlift

190 X 5

225 X 5

260 X 5

300 X 5

LibertyDante

04-11-2007, 08:37 AM

Monday's workout went very well... I'm loving Bill Starr's 5x5

Squat

120 X 5

150 X 5

180 X 5

210 X 5

240 X 5

Bench

75 X 5

90 X 5

110 X 5

130 X 5

150 X 5

Row

80 X 5

105 X 5

125 X 5

145 X 5

170 X 5

Unholy

04-11-2007, 08:41 AM

Very solid squating brotha. Those rows done with a reg barbell?

LibertyDante

04-11-2007, 01:04 PM

Yes sir, thats with a 45lb olympic bar. I always have trouble with my form on my heavy set though, I tend to not push my chest out.

Chris686

04-11-2007, 10:41 PM

Nice lifting.

I've been doing this same routine for about nine weeks now. Hopefully you'll experience the same kinds of gain as me.

40LBs on my squat 5RM, 20 on bench, and 35 on the deadlift so far.

Take it slow on those rows. It's easy for your form to crap out on those last few reps.

LibertyDante

04-16-2007, 05:30 PM

Last Friday's workout

Squat

120 X 5

150 X 5

180 X 5

180 X 5

Overhead Press

70 X 5

85 X 5

100 X 5

110 X 5

Deadlift

200 X 5

230 X 5

270 X 5

310 X 5 (Felt very good :)

LibertyDante

04-16-2007, 05:32 PM

Today's workout felt awesome. I started my first cycle and the tbol is kicking in very nicely

Squat

125 X 5

155 X 5

185 X 5

220 X 5

250 X 5 (New PR) I think I could of done at least 10 reps.

Bench

75 X 5

95 X 5

115 X 5

130 X 5

150 X 5 (New PR)

Row

85 X 5

110 X 5

130 X 5

150 X 5

170 X 5 (Form was iffy on last two reps)

Good Mornings

95 X 6

115 X 5

Weighted Crunches with 80lbs on chest

3 X 12

LibertyDante

04-19-2007, 04:28 PM

Yesterday's workout went very well. My deadlifts seem alot more under control since I've started holding the bar closer to my legs while bringing it up.

Squat

125 X 5

155 X 5

185 X 5

185 X 5

OH Press

70 X 5

85 X 5

100 X 5

115 X 4

Deadlift

200 X 5

235 X 5

275 X 5

315 X 5

LibertyDante

04-20-2007, 06:14 PM

Today's workout was intense. I got two new PR's and it felt great! My cycle is going extremely well. No sides so far and the Turanabol is just amazing... the pumps and strengh gains are top notch. Going up to 50mg ED next week.

Squat

125 X 5

155 X 5

185 X 5

220 X 5

255 X 3 (PR)

185 X 5

Bench

75 X 5

95 X 5

115 X 5

130 X 5

155 X 5

165 X 1

185 X 3 (PR)

Row

85 X 5

110 X 5

130 X 5

150 X 5

175 X 3

130 X 5

Dips

BW X 8

BW X 8

BW X 5

Preacher Curls

65 X 8

65 X 8 Supersetted with Single 20lb Dumbell Seated Curls

LibertyDante

04-26-2007, 07:04 PM

I missed my workout on Wednesday so I did it tonight. I wasn't feeling too well, so I decided to take it easy a little bit.

Squats

135 X 5

155 X 5

185 X 5

195 X 5

OH Press

75 X 5

95 X 5

105 X 5

Deadlifts

205 X 5

285 X 5

315 X 1

325 X 1

335 X 1

350 X 1 (New PR)

My cycle is going extremely well. I am up to 206lbs... and seeing strength gains like no other.

WestsideWarrior

04-26-2007, 07:07 PM

looking strong bro

nice PR

LibertyDante

05-04-2007, 05:31 PM

Well, this past week I have been up in Sault Ste Marie on a miny vaction so I took two days off of lifting. They did have a small weight room up there but the dumbells were only 25lbs, lol. Today I did a kind of weird workout and I will start with Bill Starr again on Monday with week 6.

Squat

135 X 5

185 X 5

225 X 5

265 X 3

285 X 1 (New PR)

Dumbell Bench

80 X 5

140 X 5

Barbell Bench

135 X 10

Barbell Row

90 X 5

135 X 5

155 X 5

Barbell Shrugs

135 X 8

225 X 8

225 X 8

Overall, I was pleased with the strength results. My cycle is going extremely well, I am up to 210lbs... woohoo... My chest is growing big time too. I also got the two EliteLfts Bench, Dead, and Squat videos for $6 each, so I am going to watch those this weekend and take notes.

Solid efforts throughout the journal man.

LibertyDante

05-09-2007, 09:40 PM

Monday's workout went very well.

Squat

130 X 5

160 X 5

200 X 5

230 X 5

275 X 5 (New PR)

Bench

80 X 5

100 X 5

120 X 5

140 X 5

160 X 5

Row

90 X 5

115 X 5

135 X 5

160 X 5

180 X 5

GM's

135 X 5

185 X 5 (Kicked my ass :)

LibertyDante

05-09-2007, 09:42 PM

Tonight I didn't feel as strong as usual. I have been having shoulder problems with my left disc. I decided to go light on the overhead presses so I wouldn't make it worse.

Squat

130 X 5

160 X 5

195 X 5

195 X 5

OH Press

65 X 5

85 x 5

95 x 5

Deadlift

210 X 5

250 X 5

290 X 5

330 X 5 New PR

LibertyDante

05-15-2007, 06:40 PM

Today's workout was very solid.

Squats

135 X 5

185 X 5

225 X 5

235 X 5

270 X 4

Bench

95 X 5

95 X 5

135 X 5

140 X 5

175 X 5

I decided to do Rack Pulls instead of Barbell Rows to mix it up a little bit.

Rack Pulls

225 X 5

315 X 5

405 X 5

495 X 3

LibertyDante

05-22-2007, 10:29 AM

I had a great workout today. Got some new PR's..

Squat

135 X 5

170 X 5

205 X 5

240 X 5

275 X 4

Bench

85 X 5

105 X 5

125 X 5

145 X 5

165 x 5

185 x 1

200 x 1

225 x 1 (New PR)

T-Rows

90 X 5

135 X 5

Lat Pulldowns

100 X 5

135 X 5

150 X 5

redFury

05-22-2007, 11:03 AM

Very nice man... 5x5s looking good.

LibertyDante

06-04-2007, 03:03 PM

Well, I've started a new workout with a new lifting partner. My new lifting partner is the President of the bodybuilding club here at Western Michigan and he weighs 305lbs.... He put me to shame when he benched 405 X 10 with little effort, lol... Anyways, he's training me 1on1 now and I've decided to just learn and listen to what he has to say... Today's workout was brutal...

Bench

135 X 10

185 X 7

155 X 8

135 X 12

Dumbell Press

80 X 10

100 X 10

120 X 6

40 X 20

Incline Bench Machine Supersetted with flies

145 X 10

flies 35's X 10

145 X 8

flies 30's X 8

Pec Deck

130 X 8

110 X 10

110 X 10

It's a lot different from what I have been doing but this guy is massive and fully natural so I'm just going to ride with him for a while and see how it goes..

LibertyDante

06-12-2007, 08:29 PM

I just started the BGB routine...I really enjoyed the workout today...

Today was Upper Body Horizontal Push/Pull

Lying T-Bar Row - 135 X 5 (5 sets)

One-Arm Dumbell Rows - 50's X 8 (3 sets)

Flat Bench 155 X 5 (5 sets)

Incline Dumbell Press 50's X 8 (3 sets)

Seated Calf Raises 135 X 20 (3 sets)

Ab Rolling Machine BW X 20

LibertyDante

06-14-2007, 08:24 AM

I had a good leg workout with Tom last night focusing on the Quads the most.

Squat

135 X 10

185 X 10

225 X 10

245 X 10

275 X 10

185 X 23

Leg Press

5pps X 8

6pps X 10

7pps X 10

Seated Calf Raises

135 X 10

135 X 10

135 X 10

Went light on the calf raises cause I did them the day before.

LibertyDante

06-16-2007, 06:50 AM

Yesterday was back day with Tom... it was quite intense and he showed me some excersises I have never done before.

Lat Pulldown

100 X 8

130 X 8

150 X 6

160 X 6

Underhand Lat Pull

70 X 8

70 X 8

Behind Head Pulldown

90 X 8

90 X 8

Seated Cable Row

120 X 8

130 X 8

140 X 8

Deadlifts

135 X 10

215 X 5

315 X 5

405 X 1

215 X 5

Two Arm Extended Cable Rows

25 X 10

25 X 10

LibertyDante

06-18-2007, 07:39 PM

Today I worked shoulders. My shoulders are the weakest part of my body and I'm trying new ways to get them stronger... very broad shoulders.

Dumbell Press

50 X 10

70 X 10

80 X 10

Military Press Machine

90 X 10

140 X 10

140 X 7

Front Raises

20 X 10

20 X 10

Lateral Raises

20 X 10

20 X 10

Barbell Military Press

135 X 5

LibertyDante

06-21-2007, 12:21 PM

I did some light hamstring work today...

SL Deadlifts

95 X 15

115 X 10

135 X 10

155 x 10

Lying Curls

100 X 10

150 X 10

Seated Calf Raises

135 X 15

155 X 15

155 X 15

155 X 15

Leg Press Calf Raises

4pps X 15

4pps X 15

4pps X 15

Standing Calf Raises

200 X 15

200 X 15

Done.

Unholy

06-21-2007, 12:35 PM

Badass work man. keep this up =)

Bako Lifter

06-21-2007, 12:45 PM

Geez, you gain really fast. Awesome work in here.

LibertyDante

06-27-2007, 03:01 PM

Today was Chest/Foreman Day...the most intense workout I have ever done

Barbell Bench

115 X 10

135 X 10

155 X 8

155 X 3

175 X 6

225 X 4 (Negative)

225 X 4 (Negative)

Incline Bench

115 X 10

135 X 8

135 X 4

135 X 4

Decline Bench

135 X 8

135 X 8

135 X 5

Cable Crossovers

50side X 10

60side X 10

60side X 10

Pec Deck

110 X 10

130 X 10

150 X 8

Foreman Curls Using Barbell

45 X 10

65 X 8

65 X 6

Done.

LibertyDante

06-28-2007, 01:38 PM

Just did a quick legworkout today...

Squats

135 X 10

225 X 10

275 X 7

315 X 3

Leg Ext

150 X 10

185 X 10

210 X 10

Done.

LibertyDante

06-29-2007, 06:23 PM

Today I did back...

Cable Rows

110 X 10

150 X 10

170 X 10

200 X 8

Dumbell Rows

55's X 10

65's X 8

75's X 6

T-Bar Rows

135 X 8

225 X 6

Lat Pulldowns

100 X 10

130 X 8

150 X 6

Reverse Behind Head Lat Pulldowns

90 X 8

110 X 8

Unholy

06-29-2007, 07:50 PM

Nice work man, looks like intensity is pretty high in the sessions, you got hella strong.

Natetaco

06-29-2007, 08:24 PM

your strong dude, nice lifting

LibertyDante

06-29-2007, 10:13 PM

Thanks guys.. I've really progressed very well the past couple of months... I def need to work my shoulders... they are practically non-existant.

Natetaco

06-29-2007, 10:15 PM

pressing 80's and non existant? yeah right:hello:

LibertyDante

07-02-2007, 07:37 PM

Today was Arm and Shoulder day

Dumbell Curls

35's X 10

40's X 8

45's X 8

Tricep Pulldown

90 X 10

130 X 10

170 X 8

Preacher Curls supersetted with Close-Grip Bench

Preacher

85 X 10

Close-Grip

155 X 10

Preacher

85 X 10

Close-Grip

155 X 8

Dumbell Shoulder Press

50 X 10

80 X 10

90 X 6

Military Press Machine

215 X 8

225 X 6

Smith-Machine Military

135 X 10

185 X 8

225 X 6

then did some quick trap work on the smith

shrugs

225 X 10

315 X 10

405 X 10

i am spent.

Unholy

07-02-2007, 07:48 PM

Holy ****, shoulder pressing 90's? Im struggling with 65's lol.

LibertyDante

07-03-2007, 03:38 PM

Today was Leg Day....

Leg Press

90 X 10

130 X 10

170 X 10

210 X 8

Squats

45 X 10

135 X 8

225 X 8

275 X 6 (w/ wraps)

315 X 5 (w/ wraps, last rep was iffy)

SL Deadlifts

135 X 8

175 X 8

225 X 6

DeadPress (I had to try them since HB did them)

135 X 4 (About 30sec per rep)

175 X 1 (Held for 45 sec)

Calf Raises

135 X 20

155 X 20

Ab Machine

BW X 20

BW X 20

Done

Unholy

07-03-2007, 06:24 PM

Sick squats brotha

HeavyBomber

07-03-2007, 07:15 PM

Serious lifting in here man. I liked that short leg workout a while back there. I do that occasionally too.

Looks good overall and you are strong bud. Very good.

LibertyDante

07-03-2007, 11:56 PM

Thanks UnHoly!!!

Heavy, I'm glad you do the quick workouts too man.. I think Im gonna give your routine a try next time.

LibertyDante

07-05-2007, 06:42 AM

Well, I'm off to Las Vegas for a couple of days for a wedding... I'm gonna try and eat healthy but I'm gonna have some fun!!

Bikkstah

07-05-2007, 02:45 PM

Hey dude, do you lift at West Hills now? I saw a guy with an AtLarge shirt there the other day. I had one of mine on too, I guess he didn't make the connection.

LibertyDante

07-09-2007, 10:23 AM

Hey Man! Yea, I lift at West Hills now... thats tight bro... I just must of not been paying attention.. What times do you lift?

Unholy

07-09-2007, 10:38 AM

How was vegas?

LibertyDante

07-09-2007, 11:19 AM

It was awesome man... I ate like **** though... you can't beat all you can eat king crab and shrimp buffets. I broke about even playing poker and the wedding was great!! I didn't want to come back. :-/ Anyways, Tom my training partner has a new work schedule so I'm back to working out alone for a little bit.. I'm gonna start WBB Revised 1.1 cause that looks solid..

LibertyDante

07-09-2007, 03:18 PM

Today I started WBB 1.1... its very different from what I am use to... I have modified it a little bit to fit my needs.... so far so good. I started on Day 2

Day 2- Upper Body

Straight-Arm Pull Downs

85 X 8

110 X 8

110 X 8

110 X 8

110 X 8

110 X 8

Flat BB Bench

115 X 8

115 X 8

135 X 5

135 X 5

155 X 3

175 X 2

225 X 1

Standing Dumbell Press

40 X 8

40 X 8

50 X 8

50 X 8

60 X 6 (Killed Me)

Dips

BW x 8 (5 sets)

Standing Bicep Curls

25's X 10

30's X 10

35's X 10

40's X 10

45's X 8

supersetted with Hammer Curls at 30's X 10

Ab Work

V-Ab Machine BW X 10 (2 sets)

Ab Crunch Machine 85 X 10 and 100 X 10

All in all, I'm enjoying the routine. I feel 6 sets on certain excersises is a little bit too much so I have toned it down a little and added a little bit more weight.

LibertyDante

07-10-2007, 06:20 PM

I was feeling too well today so I did a light legworkout...

Squats

135 X 10

225 X 5

275 X 5

Good Mornings

95 X 5

115 X 5

135 X 5

Dumbell Lunges (1st time doing these)

30's X 10

30's X 10

30's X 10

Diagonal Chops

50 X 10

50 X 10

Planks

Held for 30 sec.

Done.

Unholy

07-10-2007, 08:15 PM

Solid man.

redFury

07-11-2007, 09:44 AM

Nice on starting WBB1... hope you get some good gains from it :)

BCorn

07-11-2007, 09:53 AM

workouts looking nice man....keep at it

LibertyDante

07-11-2007, 02:51 PM

Oh Wow!! Where to Start! The best workout of my life just happened... I am so happy.... just come by my house and I will buy you a beer.. I don't even need to know you.

Chinups

BW X 6

BW X 6

Cable Rows

90 X 8

130 X 8

155 X 8

180 X 6

210 X 6

One-Arm Dumbell Rows

25's X 10

50's X 10

60's X 7

75's X 5

Pushups

30 on Ball

Scaption

10's X 10

15's X 15

I have no idea if I did these correctly or what the hell they are...lol

SkullCrushers

75+Ez Bar X 10

75+Ex Bar X 10

Seated Calf Raise

135 X 10

155 X 10

165 X 7

and my baby

Deadlifts

45 X 10

135 X 5

225 X 5

275 X 2

315 X 1

365 X 1

385 X 1

405 X 2 (New Pr)

There was quite a lot of people watching me get the 405 and one old guy even came up to my and said very nice lift... I love how hard work pays off... I'm soooooooo happy. Now I'm gonna go have a 20oz steak. :)

Bikkstah

07-11-2007, 03:07 PM

Hey Man! Yea, I lift at West Hills now... thats tight bro... I just must of not been paying attention.. What times do you lift?

Early afternoons, between 1530 and 1800. I'm headed up there right now. I'm only in the Zoo for a few more weeks though, transferring to EMich in August. Nice Deadlift.

LibertyDante

07-16-2007, 08:25 PM

I'm not too fond of WBB 1.1 after a week of doing it so I've decided to try HeavyBomber's routine. It has always interested me so I am going to go out tommorow and buy some bands and chains.. I cannot wait.

7/16/07 - Max Effort Bench Press, primary chest

Bench Press:

135X3

155X2

175X1

195X1

215X1

225X1

235X1 (New PR)

Incline Dumbell Press

30's X 10

45's X 8

55's X 8

65's X 6

Dips

BW X 8

10lbs X 7

25lbs X 5

Front Lateral Raises

15's X 8

20's X 8

20's X 8

Decline Situps

BW X 10

BW X 10

Unholy

07-16-2007, 10:40 PM

I think you can get em cheap at elitefts.com

LibertyDante

07-18-2007, 02:17 PM

7/18/07 - ME Squat, primary legs

Back Squat w/ Straps

135 X 10

225 X 6

285 X 5

335 X 5

135 X 20

Hack Squats

135 X 5

185 X 5

225 X 5

135 X 10

Leg Ext.

130 X 5

150 X 5

170 X 5

190 X 5

Seated Calf Raises

135 X 10

155 X 10

155 X 10

Decline Situps w/ 10lb Ball

BW X 10

All in all, good workout.. I need to get some bands for my dynamic portion.

clvmike19

07-18-2007, 02:50 PM

"I was feeling too well today so I did a light legworkout..."

I like the attitude! Keep at it!

LibertyDante

07-18-2007, 02:56 PM

lol, it was suppose to be I wasn't feeling too well...

Mmmm... What should I eat?

Unholy

07-18-2007, 02:57 PM

Candy

LibertyDante

07-19-2007, 02:39 PM

7/19/07 - ME Chest, primary deltoids, biceps, triceps

Close-Grip Bench

95 X 10

115 X 10

135 X 8

155 X 6

JM's (1st time doing these, I really enjoyed them)

Bar X 10

75 X 8

75 X 8

Standing Dumbell Overhead Press

40 X 10

60 X 8

70 X 6

80 X 4

Scaption

10's X 10

15's X 8

Seated Hammer Curls

25's X 10

30's X 10

Standing Bicep Curls

35's X 10

40's X 8

Smith Shrugs

135 X 10

225 X 10

305 X 10

Dumbell Shrugs with Static Hold

50's X 10

I'm still waiting on picking up some bands which will help vary up the DE work. So far, this routine kicks ass!! Thanks Heavy!!!

LibertyDante

07-23-2007, 09:56 PM

7/23/07 - DE Squat, primary back

Box Squats (14" box)

45 X 10

135 X 10

185 X 8

225 X 8

275 X 5

HB Rows

135 X 8

155 X 8

185 X 8

205 X 5

Seated Cable Row

105 X 8

140 X 8

160 X 6

180 X 6

Lat Pulldown

120 X 8

140 X 8

160 X 7

180 X 6

Weighted Decline Situps

BW X 10

Good workout overall.... I've never done sumo rows before and those felt really good.... a lot harder then conventional for me.

Unholy

07-24-2007, 07:42 AM

Solid Workout Ed.

redFury

07-24-2007, 09:36 AM

Very nice man... liking the heavy box squats!

LibertyDante

09-06-2007, 01:55 PM

Well, I finally got access back to the University gym.. I just did a quick workout and will be back into the swing of things next week wit HB's routine.

Squats w/ straps

45 X 10

135 X 8

185 X 8

225 X 5

285 X 5

Good Mornings

135 X 8

195 X 5

225 X 5

Rack Pulls

225 X 5

315 X 5

405 X 5

495 X 3

585 X 3

625 X 1 (New Pr)

On the last one I ripped two calluses completely off and it started bleeding everywhere... it was well worth it though knowing I can pull that weight. :)

LibertyDante

09-10-2007, 01:24 PM

9/10/07 - Max effort bench press, primary chest

Dead Press

Bar X 5

135 X 5

155 X 5

175 X 5

185 X 5

205 X 5

Flat Bench Press

135 X 5

155 X 5

175 X 3

Dips

BW+20lbs X 7

BW+25lbs X 6

BW X 7

Dumbell Press

50's X 8

55's X 8

60's X 4

Ab Crunch Machine

3 Sets

Overall, a good workout for me to get back into the swing of things.

LibertyDante

09-11-2007, 06:37 PM

9/11/07 - ME Squat, primary legs

Squats

Bar X 5

135 X 5

185 X 5

235 X 5

315 X 4

335 X 2

Wide-Stance GM's

135 X 3

185 X 3

225 X 2

Front Squats

95 X 5

135 X 3

I think my form on front squats is wrong cause my wrists hurt quite a lot holding the bar.. I gotta change it up.

LibertyDante

09-14-2007, 02:35 PM

Shoulders and Biceps

Seated Military Barbell

95 X 10

135 X 8

155 X 5

Dumbell Shoulder Press

50's X 8

55's X 8

60's X 5

Side Lateral Raises and Fronts

30's X 8

30's X 8

30's X 8

Barbell Curls

Dumbell Curls

Rear Delt Machine

Dumbell Shrugs

Done.

LibertyDante

09-17-2007, 01:34 PM

Today was Back

Deadlifts

135 X 5

185 X 5

245 X 5

315 X 5

HB Rows

135 X 8

155 X 8

185 X 8

Squats

135 X 5

225 X 10

Lat Pulldown

90 X 8

115 X 8

140 X 6

Just kept it simple for today.

Bikkstah

09-17-2007, 01:43 PM

Hey you're back! Cool. Is the SRC any better this semester?

LibertyDante

09-18-2007, 01:45 PM

lol, nope. It's still overcrowded with idiots and they reorganized the dumbell area and it's pretty bad... I might just go to Strength Beyond, lol... How's Ypsi?

bigmoney

09-18-2007, 02:07 PM

wow quite some impressive numbers in here man...keep at it

Bikkstah

09-20-2007, 12:21 PM

lol, nope. It's still overcrowded with idiots and they reorganized the dumbell area and it's pretty bad... I might just go to Strength Beyond, lol... How's Ypsi?

Great dude, I lift at Lifetime. Tons of Cardio bunnies but I never have to wait for anything and I can deadlift and squat. I don't have to put clips on the bar either so I don't have to ask for spots 20 times a session. I enjoyed West Hills but it was expensive, but kinda worth it because I lived at the Pointe, short walk, even shorter drive. Ever lifted at SWAT? Is Strength Beyond that place in portage? I've heard about it but never been.

LibertyDante

09-24-2007, 12:21 PM

I've never lifted at SWAT.... have you heard good things? I enjoyed West Hills too but $52 is too expensive for my poor ass. Strength Beyond is that ghetto gym on Portage Road in Kalamazoo, it's pretty hardcore place, a lot of bodybuilders lift there.. It's about $20 a month.

LibertyDante

09-24-2007, 12:23 PM

9/24/07 - Max Effort Bench Press, primary chest

Deadpress

135 X 8

165 X 5

185 X 3

Machine Bench Press

135 X 10

150 X 8

175 X 5

200 X 3

Dips

25lb X 8

25lb X 8

Some Ab work and flyes.... overall, good workout... I gotta get my diet in check though.

LibertyDante

09-25-2007, 05:33 PM

9/25/07 - Max Effort Squats, primary legs

Hack Squats

135 X 8

165 X 8

185 X 8

ATF Squats

135 X 8

185 X 8

225 X 5

245 X 3

Good Mornings

135 X 5

175 X 5

185 X 5

Calf Raises

150 X set

200 X set

220 X set

Some Ab work

LibertyDante

09-28-2007, 07:53 AM

Well, Today I started my first DNP cycle to get rid of some of this fat. Here is the outline of my plan:

Day 1-4 250mg/day

Day 4-14 500mg/day

Alongside this I plan to run the following:

Fish Oil

Nitor for energy boost instead of ECA stack

ETS

Vitamic E + C tabs

Multivitamin

Fruit antioxidants

Green Tea

I will keep everyone up to date on the progress as I know DNP is a controversial drug.

Day 1:

I took my first DNP cap last night and noticed within a couple hours a increase in body heat. I was able to get through a gallon of water last night and plan to hit 2-3gal/a day. So far, no really big sides... just make sure you have sugar foods around.. :)

LibertyDante

09-28-2007, 10:19 AM

Update for Day 1:

This is my plan for supplements:

Alpha Lipoic Acid 100 - 2 tabs a day

Vitamin C + E - 2 tabs a day each

Nitor - 4 tabs spaced out for energy and to help with lethargy

Magnesium - 2 Tabs a day at 250mg

Green Tea Extract - 1 Tab a day

and of course Fish Oils, Multi Vit, and ETS.

Day 1 Update:

I went to Meijer to buy some groceries and definitely feel the heat sensation. I'm quite tired but the Nitor definately helps with a good energy increase. I am going to go workout early and keep it light and short. So far, no other sides and I have Melatonin on hand to help with insomnia if I need it.

LibertyDante

09-28-2007, 01:57 PM

Today was DE Chest with primary shoulders and tri's

Bench

45 X 10

95 X 8

135 X 8

155 X 8

Incline Bench Machine

100 X 8

145 X 8

175 X 8

OH Barbell Press

45 X 8

85 X 8

105 X 8

JM Press

85 X 8

135 X 5

135 X 5

Side Laterals

20's X 8

20's X 8

20's X 8

I did notice a decrease in strength. I just did a light workout and I am tired from it. So far, I'm feeling the heat bigtime. I might keep the dosage at 200mg/day the entire cycle if it keeps up.

LibertyDante

09-28-2007, 02:58 PM

Well, I've decided to call it quits after two capsules. The effect is has had on my body is more then I can handle. I am in complete shock from nerves and heat and cannot comprehend doing this for 14 days. I know with DNP that if it doesn't go well with your body, stop immediately, so I will hopefully have it all out of my system with 24 hours. I am happy with my decision and recommened anyone that wants to try it, make sure you do the research.

LibertyDante

10-01-2007, 01:42 PM

Today was Back

Deadlifts:

135 X 5

185 X 5

225 X 5

275 X 3

315 X 3

355 X 2

385 X 1

405 X 1

415 X 1

445 X 1 (New PR)

Cable Rows

120 X 10

140 X 10

160 X 10

Dumbell Rows

80's X 8

80's X 8

80's X 8

Lat Pulldown

160 X 8

180 X 8

210 X 8

Bikkstah

10-02-2007, 06:04 AM

Nice DL's bro

Never been to SWAT personally, I know they'll let you try it for a week though. I was in Kalamazoo last Friday, SRC weight room seems so amateur after lifting at Lifetime.

LibertyDante

10-03-2007, 05:20 PM

10/03/2007 - Max Effort Bench Press / Primary pectorals / secondary delts, triceps/ Abdominals

Deadpress

45 X 5

135 X 5

165 X 4

185 X 4 (90 sec pause)

Dumbell Press

65's X 10

70's X 8

Seated Military Press

95 X 10

115 X 8

135 X 8

Side Laterals

20's X 10

Front Raises

20's X 10

-Ab Crunch Machine

-Hanging Leg Raises

Done.

LibertyDante

10-12-2007, 01:34 PM

10/12/07 Back and DE Legs

Box Squats (3")

135 X 8

185 X 5

225 X 5

275 X 5

SL DeadLifts with 8" Platform

135 X 5

225 X 5

315 X 3

405 X 1 (90 sec hold)

Cable Rows

110 X 10

140 X 10

150 X 10

Dumbell Rows

55 X 5

55 X 5

Smith Machine Shrugs

135 X 10

225 X 10

315 X 10

Lat Pulldowns

150 X 10

150 X 10

Pullups

BW X 5

BW x 5

Overall, a good workout for me. I've had no energy the past week and this really boosted up my ego.

LibertyDante

10-15-2007, 07:43 PM

ME Legs

Squat

135 X 8

185 X 8

225 X 8

315 X 8

Good Mornings

135 X 8

185 X 5

225 X 5

Leg Ext

150 X 10

170 X 10

200 X 10

Incline Bench

135 X 10

185 X 5

SL Deadlifts

135 X 10

185 X 10

Some Ab Work

LibertyDante

10-19-2007, 03:04 PM

DE Chest Focusing on Shoulders, Delts

Dumbell Bench Press

40's X 10

60's X 8

65's X 8

70's X 6

75's X 3

Decline Bench

135 X 8

155 X 8

Seated Military Barbell

45 X 10

95 X 6

115 X 6

135 X 5

Seated Shoulder Press

50's X 5

50's X 5

Lateral and Side Raises

25's X 8

25's X 8

Decline Situps and Ab Machine

Bikkstah

11-14-2007, 10:21 AM

Stop proposing to your girlfriend and get back in the gym!

LibertyDante

11-14-2007, 08:33 PM

Hey Bik, I'm back I'm back!! Anyways, I got a new lifting partner named Mike, he's absolutely a beast for his weight... should be good times.

Today was Legs

Squats

135 X 7

225 X 5 (boxed)

275 X 5(boxed)

315 X 5

365 X 3

405 X 1 (New PR)

Deadlifts

135 X 5

225 X 5

315 X 5

405 X 3

435 X 1

Leg Ext

150 X 10

160 X 10

160 X 10

Seated Calf Raises

Ab Work

Overall, the best workout I have ever done... it's great having a partner that is motivated and on the right track.

LibertyDante

11-16-2007, 03:04 PM

Back Today

Seated Cable Rows

120 X 10

140 X 10

160 X 10

Barbell Rows (Wide Stance)

135 X 8

225 X 8

245 X 4

225 X 5

Lat Pulldowns

100 X 10

130 X 10

150 X 8

170 X 6

Behind Head

110 X 8

120 X 8

T-Bar Rows (Old School Style)

1 plate X 8

3 plates X 8

5 plates X 3 (ughh)

4 plates X 3

3 plates X 8

2 plates X rep out

Reverse Grip Rows

115 X 10

115 X 10

115 X 8

Some ab work

LibertyDante

11-19-2007, 08:45 PM

Today was Chest

Dumbell Flat Bench

40's X 10

65's X 8

80's X 8

95's X 5

95's X 4

Incline DB Bench

55's X 8

70's X 5 (i think)

Decline Barbell Bench

135 X 8

185 X 3 (ughhhhhhh)

135 X 12

Gooooooooooooood workout.

BrettC

02-06-2008, 05:48 PM

big numbers keep it up

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