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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.

Coke
05-05-2007, 06:03 AM
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