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isosceles
01-18-2007, 11:56 PM
Introduction: http://www.wannabebigforums.com/showthread.php?t=91068

So I'm starting a journal. Hopefully, I'll follow through with it until I reach my goals in 3-4 years. It's kind of late right now though, so I'll start posting my workouts starting tomorrow.

isosceles
01-19-2007, 12:16 PM
Workout:

DB Row 3x10x45

Deadlift 3x10x90

Standing calf raise 10x220, 8x220, 8x220

Leg Press 3x8x300

Can't wait until my shoulders back to 100% so I can lift even heavier.

isosceles
01-22-2007, 01:59 PM
Monday workout:
Db row: 3x50 3x50 3x50
deadlift: 8x90 8x100 8x100
bench (on a machine): 5x280 5x280 5x280 5x280 5x280
incline db press: 8x35 8x35 8x35
standing calf raise: 8x230 8x220 8x220
rotary ab machine: 8x180 8x170 8x170

got 8 hours of sleep so I felt good during the workout, left arm was kind of shaking during the incline presses.

isosceles
01-24-2007, 02:39 PM
Wednesday:

Leg Press
5x300
5x320
5x340
5x360
5x380
8x360
8x360
8x360

Leg Curls
12x140, 12x140, 12x140

Seated Curls
5x20, 5x30, 5x30, 5x30, 5x30

Hammer Curls
8x30, 8x25, 8x25

legs are dead.

ericg
01-24-2007, 02:59 PM
Good luck bro. Sucks about the shoulder. Is that the reason why you cant free weight squat? :)

sharkall2003
01-24-2007, 03:21 PM
Yeah, hopefully you decide to replace those leg presses with some squats. You'll grow like crazy with squats. What kind of shoulder injury did you have?

isosceles
01-24-2007, 04:09 PM
Yeah, I can squat but not that heavy. I can do way more weight for my legs on a leg press than on a squat. should I try adding in squats anyways and just doing them really light along with leg presses? I tore my external rotator cuff, got surgery on it, then in a freak accident 3 years later it dislocated for like the 10th time. I'm happy to be lifting at all.

Detard
01-24-2007, 04:51 PM
the reason you can legpress more than you can squat is becuase its a fixed motion, there is no stabilizing. its not always about pushing the most weight, alot is technique. scrap the leg press and start squating.

isosceles
01-24-2007, 04:54 PM
I'm not trying to break any records or anything, detard - it isnt about how much I can do, Im concerned with working my muscles the hardest. It is just that a leg press works my legs much harder since Im not relying on my shoulder which keeps me from doing as much.

Detard
01-24-2007, 06:11 PM
front squats? hack squats? are those options at all? if not then i say continue on with the legpress. i forgot about your shoulder injury. just do the best you can and if that means taking time off, so be it.

isosceles
01-24-2007, 06:31 PM
hmmm the hack squat is something I hadnt even heard of hahaha, and looks semi-doable. I'll give it a shot next time I do my legs. If not back to the leg press :(

edit: what about dumbbell lunges? assuming the dumbbell isnt more than 60 lbs or so I can pick it up no problem.

Detard
01-24-2007, 07:45 PM
dumbell lunges or even dumbell squats are a great alternative aswell. if the weight is too easy you could do 1 legged dumbell squats alternating legs. it will not only give you strong ass legs, but it will improve your balance.

isosceles
01-26-2007, 04:31 PM
Friday workout:

lat pulldown: 5x100, 5x120, 5x110, 5x110, 5x110

arnold press: 8x20, 5x30, 5x30, 5x35, 5x35

standing side lateral: 8x20, 8x20, 8x20

calves: 8x230, 8x230, 8x230

rotary torso machine: 8x160, 8x160, 8x160

note: this is the first day that cutting has really seemed to affect my energy and performance in the gym.

and I got a body composition thing done, apparently I'm at 21.7%. way higher than I thought (my guess was 16-17%, which is what I got when I did a single-site caliper). I have a vacation on february 16, and plan on being under 15% by then. Also, my shoulder felt about 75% during the arnold presses, so I'm VERY happy.

isosceles
01-28-2007, 07:40 PM
i missed a workout today, there was a big soccer game to play in... not that bummed out about it though, since im cutting the cardio was a nice touch. ill do todays workout tmrw, mondays on tues, weds on thurs, fridays on sat, then ill be back on track.

isosceles
01-29-2007, 08:24 PM
sundays workout that actually happened on monday:
deadlift:
8x110
8x120
8x120
5x130
5x130
5x140
5x140
5x140

leg extensions
12x70
12x80
12x100

cable press down:
8x80
8x80
8x80

i was planning on doing skull crushers after this, but all of the benches were busy and I had to leave fairly shortly, so I did some more cable press downs:
5x90
5x90
5x90
3x90 failed on 4th, i forgot to count how long i waited in between this and the last set
4x90 failed on 5th

yeah, I'm dead. but I feel sore, so I'm happy.

isosceles
01-30-2007, 12:16 PM
well today was the first day that I really felt tired from the cutting, but overall I think it was a very good workout. I can feel my shoulder getting better.

Db row
8x55
8x60
8x60

deadlift
8x120
8x120
8x120

bench (machine)
5x290
5x300
5x300
5x310
5x310 (kinda cheated on the last rep of this)

incline db press
8x40
8x40
8x40

standing calf raises
12x200
12x200
12x200

abs
8x100
8x140
8x160

isosceles
02-01-2007, 01:27 PM
:( Today was supposed to be quad dominant day, but it is pouring rain here and the only way to get to the gym for me is biking 2 miles. I'm going to get in some curls with the DBs that I have here (the other part of my quad dominant day routine) do a few DB lunges, and then do some HIIT by stair sprints again. Hopefully though it will stop raining and I can get to the gym, but according to the forecast that isn't very likely.

Seated db curls
5x35
5x35
5x35
5x35
5x35

db lunges
20x35
20x35
20x35
-my tailbone REALLY started to hurt at the end of this. Does that mean my form is good or bad, or is my tailbone just messed up?

Hammer curls
8x25
8x25
8x25

isosceles
02-02-2007, 01:41 PM
friday workout = tired shoulder

Lat pulldown
5x120
5x130
5x130
5x130
5x140

Arnold press
5x35
5x35
5x35
5x35
5x35

side lateral
8x25
8x25
8x25

calf raises
8x230
8x230
8x230

abs
10x150
10x160
10x170

improvement in every exercise, so this is a great end of the week for me especially considering that I'm cutting and not feeling as energized/big. back and tris are gona get destroyed tomorrow.

isosceles
02-04-2007, 02:39 PM
Good workout today. Down 8.5 lbs since the start of January. Good motivation goin into the gym.

Deadlifts
120x9
120x8
120x8
120x8
120x8
120x8
120x8
120x8

Cable pressdown (diff machine than last time)
110x15
140x8
140x8

leg extensions (diff machine again)
190x8
230x8
270x8

lying down skull crushers
35x5
40x5
45x5
45x5
45x5

isosceles
02-05-2007, 02:26 PM
monday workout

diet is still going good, get hungry sometimes but hey thats what cheat meals are for right?

bench press (machine)
5x300
5x300
5x300
5x310
5x310

DB rows
8x60
8x60
8x60

Ab machine
12x150
12x170
8x200

Calf raise
12x210
12x210
12x210
think I'm going to drop down the weight a bit on these, either that or start doing calf raises with dumbells.

Incline Db press
8x40
8x40
8x45

isosceles
02-05-2007, 09:21 PM
Tomorrow is my legs day... my shoulder is feeling back to about 85-90% at the moment, so I'm thinking that leg press is going to turn into squats. Hope I can get the form right, and definitely interested to see how much I can do with it.

edit: there is usually a long line on the squat racks at my gym, so if they arent open I plan on replacing the squat/leg press with lunges

isosceles
02-07-2007, 02:10 PM
wednesday workout, bout to faint

db lunges
5x70
5x70
5x70
5x70
5x70

hammer curls
8x30
8x30
8x25

leg curls
12x160
12x160
12x160

seated db curls
5x30
5x30
5x30
5x30
5x30

db lunges
8x60
8x60
8x60

isosceles
02-10-2007, 03:27 PM
so i started with some upright rows today. 3 sets of 35lb dbs. not too bad. then on crunches, somethign in my neck REALLY hurts. this is the exact location... hopefull someone can offer me some insight? it kept me from even getting the dumbbells up for arnold presses, and along with blisters on my hands, I just had to call it a day. tomorrow is triceps though, so im really hoping that goes well.

hurt area:
http://s138.photobucket.com/albums/q243/isosceles77/?action=view&current=hurt.jpg

edit: well I've been doing bgb, and while the increase in strength results as of right now have been pretty good considering I'm cutting, 4 days a week is really tough on my schedule due to the way all my classes are set up :(, so I've missed 2 workouts so far which is in my opinion way too many. I am going to work out monday and wednesday of next week before leaving for a quick vacation friday - monday. Wednesday after that, I'll have my new routine by, so keep your fingers crossed.

isosceles
02-12-2007, 06:53 PM
diet is going good, down 13.5

Seated Dumbbell Press 5x35,40,40
Standing Dumbbell Lateral Raises 5x25, 25, 25
Front Dumbbell Raises 5x25, 25, 25
(supersetted)

Skull Crushers
5x50
5x55
5x55

Incline Dumbbell Curls
5x25
5x25
5x25

Dips
6, 5, 5

Hammer Curls
5x35
5x40 (bit of bad form on this set)
5x35

overall good workout, not sure how much I like the superset stuff but hey I'll drink whatever koolaid Maki brews

isosceles
02-14-2007, 12:50 PM
You are, WBB2.

Dumbbell Incline Press
5x45
5x50
5x50

Close Grip Chins
5x150
5x160
5x160

Dumbbell Flies
5x25
5x30
5x30

Wide Grip Pull Downs
5x150
5x160
5x140

Decline db Bench Press
5x45
5x45
5x45

Seated Cable Row
5x150
5x160
5x140
(these are basically the same of bent over db rows, so I'm thinking of going back to those next week. theyre by far my favorite exercise)

abs
10x170
10x180
10x190

Well I'm not sure if I mentioned it before but I made a bet with my roomate about who can weight more and have a lower body fat percent by the time we graduate. While he's got me beat right now at 170 11%, some of the things he says are so ridiculous that I find it hard to believe he has been lifting for 3 years. 3 and a half years is too much time for me to NOT overtake him. Also, the funny tips he tries to give me are hilarious because they go against everything that I read here and at the bodybuilding.com forums. Wish me luck on this bet, I'll really need that extra 5 dollars when I go out into the "real" world.

McVein
02-14-2007, 01:43 PM
what position do you play in soccer mate? where are you from?

isosceles
02-14-2007, 02:23 PM
I play forward, i hail from the dirty Louisville where we were state champs (Javanon...anyone heard of em!?) but college nonsense has brought me down to florida. Took a break from soccer for this first year but I hope to be playing for the school by fall. Just want as much muscle as I can get by then.

McVein
02-15-2007, 11:22 AM
nah bud im from ireland, i didnt know anyone else played football on the site thats all, youre going to keep lifting when you start playing again yes?

isosceles
02-16-2007, 12:26 AM
Yeah, I'll for sure keep lifting, more to just keep strength than to get bigger, but when the next offseason hits back to bulking (hopefully).


So I'm taking a 4 day vacation from tmrw until monday, and do not plan on counting any calories at all! Which is an exciting yet scary concept, to be honest. Of course I won't be going crazy, but I still can not wait. Started early by sneaking in some cookie dough and I'm eyeing a cupcake right now, but oh well. You all have my word tuesday morning I'll be downing protein shakes like its my job again. See you then!

isosceles
02-19-2007, 10:01 PM
well, after a sweet vacation home, im finally back. basically, the last 4 days have been nonstop orgasms in my mouth (from all the delicious food i ate, get your head out of the gutter). If i wrote down everything that I had eaten during the past weekend in this journal, you all would most likely get me banned from wbb. hahaha tomorrow morning though first meal is gona be a protein shake, no excuses, followed by some HIIT tmrw night. Looking forward to getting back after such a long layaway.

isosceles
02-21-2007, 11:57 AM
well if anyone else reads this, I want to apologize in advance for such an awful workout. For various reasons I had to bike about 4 miles before going to the gym, but that is still no excuse. And I feel like ****.

Lunges
20x70
20x70

Leg Press
5x250
5x250
(this is on a new machine they just got at the gym, so the numbers dont compare to the old ones very well.. it was tough to get through these reps)

Leg Extension
8x140
8x140

Hamstring Curls
20x160

Calf raises
12x170
12x170

ughhhhh what an awful workout hahaha. I plan on getting lots of rest by friday so that I can get back to that 110%.

McVein
02-21-2007, 12:49 PM
how come you had to cycle so far? is that your only way of commuting?

isosceles
02-21-2007, 04:30 PM
Unfortunately yes haha. I lost the charger for my phone and it finally died, so I had to go all the way up to target, and because of my class scheduling my only opportunity to go tothe gym was right after that. I could have done one or the oher and been fine, but I HAD to have a phone and at the same time i HATE to miss a workout. oh well, friday will be better.

oh and I forgot to mention, the diet is back on track and I'm feelin good.

isosceles
02-23-2007, 11:35 AM
Seated Dumbbell Press 5x40, 40, 40
Standing Dumbbell Lateral Raises 5x20, 20, 20
Front Dumbbell Raises 5x20, 20, 20
(supersetted)
-dropped the weight on the lateral and front raises to work on improving my form... couple of the front raises were still not where i want them to be, but overall a good switch i think

Skull Crushers
5x55
5x55
5x55

Incline Dumbbell Curls
5x25
5x25
5x25

Dips
7, 4 (woops), 6 (got too much rest time before this set cuz some dude jumped on the thing and did a million leg raises)

Hammer Curls
5x35
5x35
5x35

abs
10x170
10x180
10x180

feelinggood, especially considering cutting. I was expecting massive strength losses or something haha.

OH YEAH and my shoulder is basically back to 100%, except on the front raises. YESSSSSSSSSSSSSSSS

isosceles
02-27-2007, 11:27 AM
hahaha ok to start off a word of warning: DO NOT PLAY DARTS. i participated in a few games this weekend, and my throwing arm was almost at failure on every set i did haha. now for the workout

db incline
7x50
7x50
6x50

close grip pulldown
5x160
5x160
5x160

flies
did a warmup on some machine of 100
8x25
8x25
didnt do a third set because my previously injured shoulder started popping, no pain though but i did not want to take any chances

wide grip pulldown
5x140
5x150 (this is where the dart arm started failing me)
5x140 (started failing on this set too)

decline db
5x45
5x45
5x45

db row
8x60
8x60
8x60

Bupp
02-27-2007, 12:44 PM
Last thursday there were some British SAS guys at the bar and they were playing darts. They started to get hammered and one guy walked over to the dart board and put his hand on it and they took turns throwing darts at his hand, he had to pull 3-4 darts out of it. Then one of the guys took a dump in a urinal and finally the last guy did a handstand+splits so his legs were on either side of the dart board and his buddy instead of aiming at the board slammed the dart at his crotch as hard as he could.

Funny Guys, everybody knew they were tough as **** and was staying out of their way.

isosceles
03-04-2007, 08:21 PM
this was by far the best workout I have ever had. hands down. sweet.

shoulder presses
8x40
8x40
8x40

lateral shoulder raises
8x20
8x20
8x20

front raises
8x20
8x20
8x20

skull crushers
6x55
6x55
6x55

incline db curls
5x25
5x25
5x25

dips
10 (last rep questionable, but - YESSSSS)
7
6

hammer curls
5x35
5x35
5x35

isosceles
03-05-2007, 06:57 AM
db incline press
5x55
7x50
7x50

close grip pulldown
5x160
5x160
5x160
def. felt strong on these

flies
7x25
7x25
7x25

wide grip pulldown
5x140
5x140
5x110
lol now my LEFT shoulder was feeling tired on these... I'll get em good after spring break though

db decline press
8x45
8x45
8x45

db row
7x65
7x65
7x65

great workout again.. yesterday and today have been pretty uplifting in terms of increasing my motivation after seeing the improvements even though i am cutting.

isosceles
03-19-2007, 09:37 PM
ok well there are 2 workouts that i forgot to post before march 10, but oh well... summary: they were average. im finally back from break and it feels sooooo good to be lifting again. here is what happened today.

db incline press
8x50
8x50
8x50

close grip pulldown
8x160
7x160
6x160

flies
8x25
8x25
8x25

wide grip pulldown
5x140
5x140
5x140

db decline press
8x45
8x45
8x45

db row
8x60
8x60
8x60

isosceles
03-21-2007, 07:41 PM
todays workout was kind of improvised on a few things due to ppl being on the machines at the exact time i was about to use them.. oh well.

shoulder press
8x40
8x40
8x40

lateral raise
8x20
8x20
8x20

front raise
8x20
8x20
8x20

hammer curls
8x35
8x35
8x30

cable pressdowns
12x100
8x140
8x140

curls
8x35
8x35
8x30

dips
10
7
7

isosceles
03-29-2007, 07:57 PM
Well, all good things must come to an end. Right now, school is just getting a little overwhelming. This should be my last post of this journal, but anyone that reads this has my word I'm keeping up with all my workouts. My cut is still going well, and my goals remain unaltered. Hopefully, next time I'm back, you'll see a machine.

peace