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offhegoes03
01-22-2007, 06:13 PM
Here is an attempt at a new journal. I let the other one die because I was going through some rough times. Things aren't 100%, but I'm doing better. I took about a month off of lifting while I was on winter break from school, surprisingly, I didn't lose much on my lifts or weight.

The format for lifts are:
--> weight x reps
--> weight x rep one side : rep other side (for things like alt. db curls or leg extensions)

Tuesday, Jan. 16th:
Light Lower

Squat: 135x8, 135x8, 155x6, 155x6

DL: 135x5, 155x5, 175x5

H.S. Single Leg Extension: 45x5:5, 45x6:6, 45x6:6


Wednesday, Jan. 17th:
Heavy Upper

BB Flat Bench: 155x8, 175x5, 185x5, 185x4

Milli: 95x6, 95x5, 95x6 (lost a bit on these, it'll come back quickly)

DB Shrugs: 55x10, 55x8, 55x8

Pullups: BWx8, BWx7, BWx6


Weightroom was on weird hours since school hasn't started yet. Didn't get to make it back in til today, but I was sore for days from those 2 workouts.

Monday, Jan. 22nd:
Heavy Lower

Squats: 135x10, 185x5, 185x5, 185x5

DL: 135x5, 175x5, 205x3

H.S. Single Leg Extensions: 45x10:10, 55x8:8, 60x6:6

DB Standing Calf Raises: +45x8:9, +45x6:7

Hope everyone has been doing well, I've been checking in every once and a while to keep up. Weighed in at 153.6 today, so I'm still around the same weight I've been at for a while.. I'll see if I can change that in the next few weeks.

DGabe24
01-22-2007, 08:30 PM
Welcome back Chris, I missed ya bro. It's great to see ya throwin some steel around again, lets get this journal bumpin again.

Coke
01-23-2007, 04:34 AM
Nice to see you moving on with it man...everyone needs a break from whatever they're doing at some time.

offhegoes03
01-23-2007, 02:12 PM
Dave: thanks man.. haha what are you talking about? this journal's already bumpin

Cocoa: thanks dude, the break was good for getting my motivation back.. i was still lifting at the end of the semester, but only b/c I didn't want to lose any of my progress.

Tuesday, Jan. 23rd

Light Upper

BB Flat Bench: 135x12, 155x8, 155x7, 165x6

CGBP: 95x8, 95x8, 115x8

Milli: 45x10, 95x6, 95x6, 95x5.5

Pullups: BWx8, BWx6, BWx6

B.O. BB Rows: 135x8, 155x5, 155x5

Behind the Back BB Wrist Curl: 45x15, 45x10, 45x10 (saw hatred doing these in his journal where you curl them up fast and then slowly let them back down kinda like a negative)

DB Shrugs: 55x8, 55x8

Whew.. I was exhausted after this one. I tried to take less rest time and really keep the intensity up. I was there for probably 45 minutes to an hour. Classes start up again tomorrow, luckily I only have nutrition class at 12, so I get to relax a bit. Last semester and I'm taking the easiest possible course load I can. MMA starts up again tomorrow, so I figure I'll go there and get in some BJJ and muay thai practice.

DGabe24
01-23-2007, 02:30 PM
Awesome news with MMA starting up again =) Those wrist curls are awesome, another thing you can do, is sit down on a flat bench, your forearms parallel on it, and your wrists hanging off with a barbell in them and do wrist curls like that. Overall, great workout. Keep it up bro.

teaturtle
01-23-2007, 04:08 PM
youre back!! :]

guess what? you still weigh more than me so yay ha

Stumprrp
01-23-2007, 06:08 PM
welcome back man, great work already!

Coke
01-24-2007, 05:29 AM
Staying on with the fight game sounds sweet...concise workout for the upper body keeps you on track - ;)

offhegoes03
01-24-2007, 09:28 PM
Dave: yeah, that sounds like a good idea.. hah i can also stop being a bitch and get some good use out of the grippers as well

Teaturtle: hah, that's good news for me.. and it'll stay that way if I keep on track

Rob: hey dude, thanks for stopping by.. hah, hopefully if I can put on some weight this time around, I'll put up some bigger numbers. My milli's are definitely still lagging.

Coke: thanks dude, mma was hella fun tonight

Wednesday, Jan. 24th

MMA Training

Damn it feels good to be punching **** again. Did a lot of talking at the beginning just going over some things and we should hopefully be getting some sweet tshirts for the semester. Did some shadow boxing and other warm ups. Did some basic punching combinations after that. Next we worked on our shooting and sprawls. After that, we worked on some basic guard sweeps and did some free rolling. It felt great to be back on the mats and everything is feeling more and more natural. I definitely see my ground game improving a bit more than my standup, but it's all good, I just know what to work on now. 2 of the members have fights in hampton,VA this weekend, so I think I'm gonna go watch them. For anyone in the VA area, it's the King of the Ring tournament and it should be an awesome time. Hopefully our guys whoop some ass.

DGabe24
01-24-2007, 10:34 PM
Awesome work bro, definitely make sure boxing doesn't get too far behind.:)

Coke
01-25-2007, 05:46 AM
It would be great if you could watch those matches in person and lend some support to your friends.

Seeing you continue in the MMA is super!!

offhegoes03
01-26-2007, 01:14 PM
Dave: I won't, you can count on that

Coke: Yeah, I'm looking forward to the fights.

Friday, Jan. 26th

Light Lower

Squats: 135x10, 165x8, 165x8, 165x7

DL: 135x5, 155x5, 155x5

My lower back was a little tight after the squats, so I didn't want to aggravate it with the DL's. Was gonna do Leg Extensions too, but some of the rec center staff was moving equipment and I didn't feel like waiting. Good news, weighed in at 155.8 today. Moving on up.. Plan to break 156 or 157 by next week.

Coke
01-26-2007, 11:38 PM
That would be sweet to see you pass the 160lb mark and stay a lean, mean fighting machine - ;)

Stumprrp
01-27-2007, 06:01 AM
That would be sweet to see you pass the 160lb mark and stay a lean, mean fighting machine - ;)

i concur!

bill
01-27-2007, 07:19 AM
MMA must be the fastest growing sport.

offhegoes03
01-27-2007, 11:16 AM
Coke: hah, I can beat that. 165 and then I'll see how I feel, but ideally, I see myself sitting at 170. Let's put this weight on!

Rob: ha yeah man, me too

bill: hey man, thanks for stopping by. I agree that it has been growing pretty quickly really recently. I think it's more of a matter of people realizing the current MMA atmosphere isn't like the more brutal early days of UFC. Seriously, in the last year, I've heard so much more about MMA than ever before.

Saturday, Jan. 27th

Heavy Upper

BB Flat Bench: 155x5, 185x5, 195x3, 195x3

Pullups: BWx8, BWx6, BWx6 (damn I wish the rec center kept the dip belts)

Milli: 45x10, 95x6, 95x8, 105x6, 105x6 (feeling much better on these again)

DB Shrugs: 55x8, 55x8, 55x8

Behind the Back BB Wrist Curl: 45x15, 45x15

Leaving for the fights around 5 tonight. Looking forward to seeing the guys fight and hopefully they'll do our club proud. We have a practice for MMA tomorrow, but I think I might skip out on that b/c I don't want to overtrain. Once I get back into the swing of things, I'll probably keep lifting 4 days a week and do MMA 2 days a week.

offhegoes03
01-27-2007, 08:55 PM
the fights tonight were awesome.. our guy mike won his fight pretty easily in under a minute. Rushed the guy, threw him to the ground and then commenced with the ground and pound. There were also a couple of other really good fights. Makes me really want to fight, so I'll be going to MMA practice tomorrow afterall.

DGabe24
01-27-2007, 09:00 PM
That's awesome man, seems like a little in-person observing ignited a lil flame ;) Let's get this MMA career goin! Solid workout as well...still strong bro.

Coke
01-28-2007, 08:29 AM
...I'll probably keep lifting 4 days a week and do MMA 2 days a week.

Watch out, after too long U might just go 3 for 3 with the lifitng and MMA...proud U have the balls to scrap.

mickyjune26
01-28-2007, 10:39 AM
good luck with some MMA. Make sure to video your winning fights for us. Keep it up.

offhegoes03
01-28-2007, 03:00 PM
Dave: yeah man, it definitely did. If I can find a good gym to continue my training after I graduate, I'd definitely like to fight within a year or so. It's good to be prepared, but you don't want to wait forever or you might never do it.

Coke: yeah, I might have to pick up the MMA training a bit more if I really want to compete. I'd like to get to the size/weight that I want and then maybe use lifting as a way to maintain the muscle, etc.

mickyjune26: thanks man, like I told dave above, I'd like to be able to fight within a year depending on if I can find a good gym once I graduate and move. I'll be sure to tape it, but hell, all of you guys are invited to come if you guys are anywhere close.

Sunday, Jan. 28th:

MMA training

Did some punching drills where you walk the guy up and down the mat while throwing jabs and crosses. We then varied that up and did jab, jab, cross. Next we threw a jab and worked on shooting and getting double leg takedowns. After that, we did some more work on takedowns and sprawling. For the second half of the practice, a visiting BJJ brown belt ran us through some armbar drills and various other techniques. For the last 20 minutes, we did some free rolling. I tapped a guy with a rear-naked choke, but got submitted by someone else later on. The brown belt guy (Christian was his name, I think) told me I need to really try to relax more when rolling. That's something I'll keep in the back of my head and try to work on in the future.

Coke
01-29-2007, 04:57 AM
Excellent dude, having a mentor or someone to learn from is super!!...nice stuff with the various drills.

offhegoes03
01-29-2007, 02:44 PM
Coke: yeah, it was cool to have someone teach us some interesting and new drills. I'm not sure if this was a one deal type of thing or if he'll be coming back a couple times to work with us.

I was gonna do a heavy lower day, but I'm sore as hell from yesterday, so I'll probably start doing a full body 3 day rotation and see how that goes.

Stumprrp
01-29-2007, 03:33 PM
wow man! big improvments on bench!

offhegoes03
01-30-2007, 02:41 PM
Rob: thanks dude.. I'd like to get the 195 reps up a bit and then move up to 205.

Tuesday, Jan. 30th

Legs

Squats: 135x10, 185x5, 185x5, 185x5, 185x5

SLDL: 135x8, 135x7, 135x7

HS Leg Extensions: 45x8:8, 55x7:7, 65x6:6

Standing DB Calf Raises: 35x10:10, 35x10:10

My lower back started hurting pretty badly towards the end, so I called it quits. I'm not sure what it is. Usually it feels pretty tight when I'm doing DL's after squats. I'm not sure if it's an issue with form or if the combination of squats and DL's strains my lower back too much. I think I might move DL's to a different day completely. On a good note, I weighed in at 156.6 today. I'm hoping to be up to 157 or 158 on friday. I'm kinda stealing coke's split as far as lifting goes and do a leg day, a chest/shoulders/triceps day, and a back/traps/biceps day.

edit: almost forgot something that really annoyed me today. Usually I like to just go on with my workout and not pay any attention to other people's workouts, but there's this guy I see there all the time that just gets on my nerves. He uses the smith machine to bench, squat, etc. Today he was quarter squatting 7pps in the smith machine while wearing knee wraps and a belt. I didn't say anything, but I seriously hate seeing that guy in the rec center.

Stumprrp
01-30-2007, 04:06 PM
essentially im doing the same thing, cept its bench/deadlift/squat and assistance, pretty much making it what your doing, very effective.

nice squatting for sure

Coke
01-31-2007, 04:33 AM
I'm kinda stealing coke's split as far as lifting goes and do a leg day, a chest/shoulders/triceps day, and a back/traps/biceps day.

Wtf, don't be trying to cop my routine dude - :D ...j/k, it's nice for the most part - I'd do one body part per day but I just don't have the desire to get into the gym that much.

Hope you can smooth out the lower back thing soon, it probably is just a matter of form.

offhegoes03
02-01-2007, 07:39 AM
Rob: Yeah, I was just gonna do a heavy bench, heavy DL, and heavy squat day and then add some other fullbody exercises, but I didn't know the best way to do that. I think it'll work for me.

Coke: hah well I figured it seemed like the most reasonable way to split up body parts.

Wednesday, Jan. 31st

MMA Training

Training was pretty sweet. Did a bunch of warm ups and then started in with the shadowboxing. Had so many people there last night that we had to set up 3 different muay thai stations. For the first one, we were doing jabs and then elbows on the pads for the first drill and a jab, cross, which led into a clinch and then throwing 2 knees. At the second station, we worked on our jab and cross. Then worked on a cross, hook. Finally, the last station we worked on our kicks. I didn't do too well at this station b/c when I tried to put power into my kicks, my lower back started bothering me. It wasn't awful pain, just didn't feel great. After all the stations were done, we did some jiu jitsu and worked on mount escapes. At the end of training, I had one of the wrestlers show me some lower back stretches. I think I'm going to take a week off of squats and DL's and focuse on stretching the back out. From now on, I'm going to do these stretches before and after squats/DL's.

Lifting chest, triceps and shoulders tomorrow and hopefully weighing in at 157 or 158. I've been more consistent with my eating than ever before and I feel like I'm eating a ton more, so we'll see if I'm right. I know I should track on fitday, but I never know the exact portions of chicken/beef I have, so I'd only be able to guestimate that.

mickyjune26
02-01-2007, 02:59 PM
Good call on the back stretches. That will be good for you. Your training sounds like a lot of fun!

offhegoes03
02-02-2007, 06:28 PM
mickyjune26: yeah man, it's usually pretty cool.. I'm sometimes not crazy with how sore it leaves me because then it makes lifting tough sometimes.

Friday, Feb. 2nd

Chest/Triceps/Shoulders

BB Flat Bench: 155x5, 185x5, 195x4, 195x3

CGBP: 95x8, 115x8, 135x5

Arnies: 40'sx7

DB Shoulder Press: 55x4

BTB BB Wrist Curls: 45x20, 45x15, 45x15

Shoulders were a bit sore from MMA still, so didn't do much for those b/c it was bothering me. Weighed in at 156.8 which is a pound more than last week. I'll keep up with this diet and see if I keep gaining a pound or two a week. Hopefully doing back/traps/biceps tomorrow if my arms aren't too sore.

Stumprrp
02-02-2007, 10:53 PM
good work as usual

Coke
02-03-2007, 11:02 AM
I'll keep up with this diet and see if I keep gaining a pound or two a week.

Diet looks sweet, I'd say keep it even if you gain a half pound here and there.

No doubt you be getting banged up some in MMA but that's paying the cost - ;)

mickyjune26
02-03-2007, 04:40 PM
Offhegoes - good strength on the flat bench. Do you have some strength goals, or are you more focused on your MMA training?

offhegoes03
02-05-2007, 08:01 PM
Rob: thanks dude, I try to put up good numbers as consistently as possible

Coke: yeah, I'll see how I gain this week. I'd definitely like to keep it at a pound a week.

mickyjune26: I'd like to eventually get a fight in MMA, but I'm pretty conflicted as far as my goals go. I want to get up to 170, so right now I'm focusing on strength and keeping the fat gain to a minimum.

Monday, Feb. 5th

Back/Traps/Biceps

Superset: Pullups + Chinups:
BWx6, BWx6
BWx6, BWx4
BWx4, BWx3
BWx3.5, BWx2

DB Shrugs: 55x10, 55x10, 55x9

Standing EZ Curl: 65x6, 65x5, 65x5

Hyperextensions (to hopefully loosen up my lower back): BWx8, BWx8, BWx8

BTB BB Wrist Curl: 45x25, 45x15

Lower back is still kinda sore. Like I never felt anything pop or anything, so I don't think it's seriously injured, I think it's just the muscle. I'm not in constant pain and it seems to come and go. I'm fine with walking, it just sometimes bothers me when sitting down. I'm working on stretching it out and if it still annoys me in another week, I'll get it checked out.

Coke
02-06-2007, 04:06 AM
The pullups and chinups supersets are lookin sweet, nice seeing them wrist curls too man.

offhegoes03
02-07-2007, 12:49 PM
Coke: yeah man, my biceps were killing me after this workout

Wednesday, Feb. 7th:

Chest/Triceps/Shoulders:

BB Flat Bench: 155x5, 185x3, 195x5, 205x3 (last rep was slightly assisted)

CGBP: 115x8, 135x5, 135x4

Arnies: 35x8, 35x8, 35x6

Dips: BWx8, BWx8

I'm really sick of this no squatting/deadlifting stuff, but I gotta see how my lower back feels before I start trying to jump back into doing them. I'll see how my lower back feels next week. If it's still tight, I'll need to see a doctor about it to make sure it's nothing serious. Going to South Carolina this weekend to visit my brother. I'm also interviewing at a school in North Carolina on the way down, so that would be cool if I get a position and actually have a job secured for next year. I might do a quick workout tomorrow since I won't be able to do anything until next monday.

Coke
02-08-2007, 04:19 AM
Damn, you've got some traveling to do and some business to take care of - good luck with the interview.

The lower back plight is likely to go away real soon and then you can return to the squats and deads.

offhegoes03
02-08-2007, 07:59 AM
Coke: thanks man, I'm looking forward to it. I kept forgetting to do the most important thing: ice my back. I knew I should do it, but I was so busy. Finally started doing it and it seems to be helping. Gonna keep doing that for the weekend and see how I feel. From now on, I'll be stretching before and after squats/DL's and icing my back afterwards just to be sure.

offhegoes03
02-08-2007, 02:15 PM
hell yeah, the weight is moving up alright. weighed in at 157.8 at the end of the workout, up a pound from last week.

Thursday, Feb. 8th

Back/Traps/Biceps:

DB Shrugs: 55x10, 55x10, 55x10, 60x10

Superset: Pullups + Chinups:
BWx6, BWx6
BWx5, BWx3
BWx4, BWx3

EZBar Curls: 65x5, 65x5, 65x5, 65x4

BTB BB Wrist Curl: 45x20, 45x15, 45x12

Tabata Style Cycling (20 sec hard, 10 sec easy for 4 minutes)

Felt great today. Back isn't hurting nearly as much and I attribute that to my finally icing the damn thing. Gonna keep icing it and hopefully be able to do light squats by the end of next week.

Stumprrp
02-08-2007, 04:48 PM
nice pullups chris

Coke
02-09-2007, 04:02 AM
Smart idea to ice the back, glad to hear it's clearing up.

mickyjune26
02-09-2007, 07:41 PM
I bet those pullups and chinups were fun. when you get stronger, are you going to start using a weighted belt?

offhegoes03
02-09-2007, 07:51 PM
Rob: thanks man

coke: yeah, hopefully it'll be good by the end of next week

mickyjune26: our gym used to have a dip belt, so I used to do them weighted all the time. I did about a +95lb chinup (palms in) during the summer. our new rec center doesn't have one to lend out, so I should really just splurge and buy one myself.

In South Carolina with the bro. I'll catch all of you guys on monday when I lift next.

offhegoes03
02-12-2007, 07:50 PM
Monday, Feb. 12th

Chest/Triceps/Shoulders

BB Flat: 155x5, 185x3, 195x5, 195x5, 205x3 (slight assistance on last rep)

CGBP: 115x8, 135x5, 135x5

Arnies: 40x8, 45x4.5, 45x4

DB Wrist Curls:20x20:20, 20x20:20

Dips: BWx8, Bwx8, BWx8

Another freaking bench/curl jockey workout for me. Going to the student health center to get a referral to a physical therapist to see if anything is seriously wrong with my lower back. Lets hope nothing's wrong b/c I'm tired of not squatting/DLing. Anyways, feeling great, strength has been feeling really good. I've also been finding it easier and easier to eat more and more. I can't wait to check in on the weight friday.

bill
02-12-2007, 08:36 PM
Lower backs suck, mine started acting up tonight. I wanted to do this exercise tonight (reverse glute ham raise?), but it seemed to gay LOL
Hope the back gets better
Nice benching

Coke
02-13-2007, 05:53 AM
Increased strength and appetite, who could ask for more? - ;)

Stumprrp
02-13-2007, 06:41 AM
you will soon be eating rediculous chris, i was at that point, its almost sickning, lol.

nice benching, 205's a milestone especially repping it, i remember that day... lol

offhegoes03
02-13-2007, 02:29 PM
Tuesday, Feb. 13th

Back/Traps/Bi's:

Superset: Pullups + Chinups:
BWx6, BWx6
BWx5, BWx4
BWx4, BWx3
BWx3, BWx2

DB Shrugs: 60x10, 60x9, 60x8

EZBar Curls: 65x5, 65x5, 65x5

BTB BB Wrist Curls: 45x15, 45x15, 45x13

7-8 minutes of biking afterwards

Intensity was up today. Only spent about 30-45 seconds of rest in between each set. Going to the health center tomorrow so I can get a referral to a physical therapist for this back thing. Hopefully with some stretches, etc. I can get back to some normal lifting. funny thing is, most people would consider doing chest/arms 2-3 times a week a "normal" workout split. Resting tomorrow and then hitting chest/triceps/shoulders again thursday. Can't wait to squat again, although maybe I should throw in some leg extensions just to keep my legs active.

offhegoes03
02-13-2007, 02:32 PM
oops, forgot to thank people

bill: thanks man, I'm hoping it gets better too. hah reverse glute ham raises do look interesting to say the least.

Coke: hah how about a healthy lower back? hah kidding, I'm doing fine and I'll bounce back from this back thing.

Rob: yeah man, the 195 is feeling as easy as 185x5 was, so if I can get 3 sets of 195x5 and up the reps on my 205, I'll be pushing the weight back up in 2 weeks or so.

Coke
02-14-2007, 04:01 AM
Man, I knew you gonna hit me up with the lower back thing, lol - but you are tough enough to deal with it all.

What could actually help you out on the quads is a little bit of sprinting, at least for the time being.

offhegoes03
02-14-2007, 04:54 PM
Coke: hah I couldn't resist, you set me up. Yeah I'll deal with it for as long as I have to.

Got my back looked at today. He gave me some back stretching to do at least 1-2 times a day and I'll be taking 3 Ibuprofen's 3 times a day to help as well. I'll have to steer clear of squats/DL's or anything else that puts pressure on my lower back (B.O. Rows, Millies, etc.) for another 2-3 weeks. Not sure if the doctor really knew what he was talking about, but he was saying something about not being able to do much squats, etc. later on. I don't think I'll stop completely with those exercises, I think I just have to make sure to keep stretching before and afterwards so that it doesn't bother me. I just don't want it to become a chronic problem. Bill, is yours always a problem or does it just kick in sometimes and you have to stretch it/keep an eye on it?

mickyjune26
02-15-2007, 01:48 PM
Do you think that doing some lifts that target the lower back could strengthen and recoop those muscles?
I'm always leary of doctors whose advice for chronic problems with a muscle is to never exercise it again. It seems that muscle degeneration would be the worst thing for a weak muscle.

offhegoes03
02-16-2007, 12:45 PM
mickyjune26: I completely agree with you. Once I'm feeling 100%, I'll start with some light squats/DL's and do some hyperextensions to strengthen my back. That combined with stretching should hopefully avoid the problem a bit.

Friday, Feb. 16th:

Chest/Triceps/Shoulders:

BB Flat: 155x5, 185x3, 195x5, 195x5, 205x3

DB Incline: 55x8, 65x5, 65x5

Superset: Skulls + CGBP:
55x8, 55x8
Elbow felt sore here, so stopped these

Arnies: 40x5, 40x4
Shoulders were fried by the time I got to these

BTB BB Wrist Curls: 45x15, 45x20

Dips: BWx8, BWx8


Weekly Weigh In: 159.8 lbs!!!!

hell yeah, felt awesome about today. Up 2 pounds from last week. Now that it's much easier to eat more and I'm in the groove, I don't want to put on more than 2 lbs a week, so I'm tracking with fitday again so that I don't put on the weight too fast.

Unreal
02-16-2007, 01:47 PM
Solid benching, and good luck with the recovery. Injuries suck.

Coke
02-17-2007, 07:36 AM
Adding a pound or two of solid weight on your frame is always sweet...fine pushday effort Chris.

offhegoes03
02-18-2007, 05:45 PM
Nick: thanks man, the back's already feeling much better, but I'm gonna take it easy another week or so.

Coke: yeah man, I'm excited with how well this bulk is going so far. I have a feeling I'll get up to 170 and want to go further.

Been feeling kinda sick lately. Just a bit of a sore throat, but it affected my diet yesterday. I'm really forcing myself to eat today and it seems like it'll get better soon. Gonna train tomorrow night unless I feel like total ****.

offhegoes03
02-19-2007, 07:55 PM
Monday, Feb. 19th

Back/Traps/Biceps

Superset: Pullups + Chinups (hammer grip):
BWx6, BWx6
BWx5, BWx4
BWx4, BWx3
BWx3, BWx1.5

DB Shrugs:
60x10, 60x10, 65x7, 65x6

EZBar Curls: 65x6, 65x5, 65x6

DB Pullovers: 40x10, 50x6, 50x6

DB Wrist Curls: 25x20:20, 25x20:20

Feeling a bit better today, so decided to work out. Back still isn't 100%, so it'll probably be another week before I attempt squats/DL's. Felt really good getting into the gym and lifting because it seems like it's the only area of my life that I have control over right now. Waiting to hear back from job interviews, but I really have no clue what I want to do as far as a career is concerned. Right now the only jobs I'm looking at are teaching positions and I'm not sure if I would actually be able to handle being a teacher. I guess I'll see what happens. Lifting chest/triceps/shoulders tomorrow.

bill
02-19-2007, 09:12 PM
Fine workout, the chins are tough.

Stumprrp
02-19-2007, 10:47 PM
solid workout

Coke
02-20-2007, 06:10 AM
...I guess I'll see what happens.

I'm hearing you - that's how it is, nobody has all the answers or all the control so to speak...nice workout.

offhegoes03
02-20-2007, 02:25 PM
bill: thanks man, yeah my lats get really tired towards the end

rob: thanks dude

coke: yeah, I know that. It just sucks because I'm a Physics major/Math minor at one of the tougher universities in the US and although I have a ton of options, I have no clue what I actually want to do

Tuesday, Feb 20th

Chest/Triceps/Shoulders:

BB Flat: 155x5, 185x3, 195x5, 195x5, 205x3 (slight assist on the last one)
Do you guys think I'm doing too much heavy bench work? Until this back gets healed up, I'm pretty much doing 2 heavy bench days a week

DB Incline: 60x7, 65x5, 65x5

Rope Pushdown: 40x10, 50x7, 50x7

BTB BB Wrist Curl: 45x15, 45x15, 45x15

Superset: Arnies + Side Laterals:
35x10, 15x7
35x7, 15x4
35x6, 14x4
I think my shoulder strength has really started to feel the effect of not doing heavy millies. Need to fix this as soon as the lower back is feeling better.

Dips: BWx8, BWx8

Coke
02-21-2007, 05:30 AM
Keep on with the 2 per wk bench pressing man, imo that is the way to go for now until the back clears up.

McIrish
02-23-2007, 12:55 AM
Aha! Here's the new journal! Sorry to hear your lower back has been acting up, Chris - I would recommend finding a doctor who recommends some light exercise for the back. That seems like the logical response... I think leaving it alone sans exercise is probably the worst plan, but what do I know, I'm no MD. :)

Anyhow, glad to see you're sticking with it, and I'll be visiting around here more often now!

offhegoes03
02-23-2007, 11:55 AM
Coke: yeah, I should be able to start doing squats and DL's again, so I'll probably lift 4 days a week now.

Tim: thanks man, I've got a bunch of stretches to do for my lower back, so I'm gonna do those all the time now, just to err on the safe side.

Friday, Feb. 23rd

Back to the DL's

Did some cycling for 5 minutes, stretched out hamstrings, hips, lower back.

DL: 45x8, 135x5, 185x5, 205x3, Sumo Stance 205x5

Hyperextensions: BWx8, BWx8

Stretched some more.

Weekly Weigh In: 159 lbs

Short but sweet workout. Down a little bit in weight, but I had ****ty eating on friday/saturday this past week due to the sore throat, so hopefully I can get back on track. Gonna focus on eating well every day and maybe increase it by about 100-200 cals a day. Back is a little tight, but I should expect that from doing deads. I think the key now is to stretch a lot before and after. I'll shower in a bit and let the hot water loosen it up, but it feels great. On the other hand, my left shoulder has been bothering me a little bit. If I lift it the wrong way, it'll get a little painful. I don't know what I did to agitate it, but I'll take it easy until the pain goes away.

Coke
02-23-2007, 12:59 PM
Back to doing some deads sooner than I thought you would, that's great...good stuff dude.

offhegoes03
02-24-2007, 08:30 PM
Coke: hah yeah man, I was itching to get back to the deads

Gonna lift chest/tri's/shoulders tomorrow and hopefully some legs either monday or tuesday. My lower back is slightly tight, but I need to stretch it out a bit, but it feels like a good kinda pain, not the type I was having before. Parents are in town, so went out for dinner tonight and got some ribs.. mmmm gotta love bulking. How many calories would you estimate 1/2 rack of babyback rips to be (7-8 ribs)? I'm thinking somewhere b/w 600-900 cals.

Also debating whether to get some ETS to try out while it's on sale.. got til tomorrow to figure out whether I want to give it a try.

offhegoes03
02-25-2007, 02:51 PM
Sunday, Feb 25th

Chest/Triceps/Shoulders

BB Flat: 155x5, 185x3, 185x3, 195x3, 195x3, 195x3
There was no one there that I would trust spotting me, so kept it in a rep range I knew I could easily do. None of these were to failure.

Standing Millies: 45x10, 95x8, 115x5, 115x5
Surprisingly felt strong on these. The last rep or two of the 115 were push presses

DB Incline: 55x8, 55x8, 55x8

BTB BB Wrist Curl: 45x15, 45x15, 45x15

Dips: BWx8, BWx8

Overall felt great. Lower back is feeling good and my shoulder's feeling good too. There was a half marathon on campus today and my uncle ran it, so I watched the finish. He finished it in like 1 hour 56 minutes which was pretty good considering he had injured himself in january and missed a month of training.

Stumprrp
02-25-2007, 05:21 PM
solid job dude!

Coke
02-26-2007, 05:20 AM
Smart training on the flat bench and with the rest of the push movements...good you're feeling great.

offhegoes03
02-26-2007, 07:44 PM
rob: thanks man

coke: yeah, I think it was good to get my confidence up with benching 195. I could probably do 195x5 w/o a spot, but I don't want to risk not being able to lock out the last rep. I want to be able to move up to 205x5 eventually, but that's a little ways away

Monday, Feb. 26th

LEGSSSSS

Squat (parallel or lower): 135x10, 135x10, 155x8
Kept these on the light side for now

Front Squat: 45x6, 95x5, 95x5
never done these before, but I like them. Hurt my wrists a bit, but I think there's another way of holding it w/o bending your wrists all the way back.

H.S. Leg Extensions: 45x8:8, 55x7:7, 55x6:6

Somone else was using the calf raise machine, so I didn't feel like waiting. Quick workout, but I felt good. Back got tight, but it loosened up as long as I stretched during/after my squats.

Stumprrp
02-26-2007, 07:57 PM
strong squatting

Coke
02-27-2007, 05:54 AM
I have faith in you bro, you'll have 2pps on your flat bench in a short while...adding in front squats is sweet.

DGabe24
02-27-2007, 07:43 PM
Nice leg session man, thats some high reps for DL's too. I get that strain in my back on back day when I do all my rowing..maybe it has to do with being bent parallel to the ground with a lot of weight forcing you down? Hmmm..no idea.

P.S. - We all have our own versions of that guy in our gyms ;)

offhegoes03
02-28-2007, 11:50 AM
Rob: thanks man.. I'm not gonna rush into heavy squats too soon. I'm gonna make sure I keep my form tight and stretch out my back and then hopefully be able to do some heavier weights.

Coke: yeah man, the front squats are really cool, I think I'll keep them. I think I might be able to get 2pps for a rep now, but I want to build up my 205 reps first. Last time I tried 2pps, I couldn't quite lock it out, but that might be because I jumped from 205 to 225 w/o trying 215.

Dave: Yeah, the rowing definitely agitates my back a little bit too, but I just need to make sure I stretch it out. good to see you around again

Wednesday, Feb 28th.

Back/Traps/Biceps

B.O. BB Rows: 135x10, 155x8, 175x5, 175x5
No leg drive at all on any of these. The 175's had just a little bit of body english towards the end, so I'll try to minimize that next time.

Ghetto Rows: 1px10, 2px8, 2px8, 2px8
Didn't count the bar, so 1p = 45 lb plate, 2p = 2 45's, etc.

DB Shrugs: 60x8, 60x8, 60x8

Pullups: BWx6, +10x5, +10x4
Stacked 2 10 DB's on top of each other so that when I held on to the bar, I could reach down with my feet and pick one of them up.

EZBar Standing Curls: 65x8, 75x3.5, 75x3.5

BTB BB Wrist Curl: 45x15, 45x15, 45x15

Had a nutrition test today and flew through it so I could get into the weightroom. The test was really easy. Let's hope my math physics test doesn't suck too much tomorrow. Got another week and a half of lifting before spring break. I'll take that week of spring break off, but I'll still be eating 4000 Calories a day so that I can continue with my bulk. Going to sunny florida with a bunch of friends, so it should be great. Maybe I can use the "which way is the gym" line on some chicks at the beach and then flex.. which will of course result in tons and tons of tail being thrown my way :hump:

Coke
03-01-2007, 05:35 AM
If you happen to begin counting the bar on your ghetto rows, just add another 45lbs is all...solid session.

offhegoes03
03-01-2007, 01:59 PM
Coke: yeah, I just wasn't sure if I should count that since one end is resting on the ground, so it's not technically the full 45, but close to it.

Thursday, March 1st

DL/Core

DL: 135x5 (conv), 135x5 (sumo), 185x5 (conv), 185x5 (sumo), 205x3 (conv), 205x5 (sumo), 225x3 (sumo)

Hyperextensions: BWx8, +25x8, +25x8

Incline Situps: BWx12, +25x12, +25x12

Weight: 160.4

overall a good day. resting tomorrow, doing chest/triceps/shoulders on saturday and MMA on sunday.

bill
03-01-2007, 08:01 PM
lol about the spring break, Or if your asked what time it is just flex your bicep as your checking your watch...
remember no glove no love lol

Stumprrp
03-01-2007, 08:22 PM
nice workout chris

Coke
03-02-2007, 05:39 AM
No doubt you're about to tease the honeys left and right down on the beach, lol...good core work bro.

offhegoes03
03-03-2007, 01:08 PM
bill: hah I'll give that a try, even if I'm not wearing a watch. and no matter how much it sucks, you gotta wrap it to tap it

rob: thanks dude

coke: hah that's what spring break is for, right? hah hopefully the weather is really nice.

Saturday, March 3rd

Chest/Triceps/Shoulders

BB Flat: 155x5, 185x5, 195x5, 205x3

Standing Millies: 45x10, 95x8, 95x8, 95x8
not too happy about these, had to pushpress several of the last reps

DB Incline: 60x4, 60x7, 60x5
bleh

Superset: DB Raises + Lateral Raises:
30x10, 15x8
30x10, 15x7
30x10, 15x6
DB Raises look like this: http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html

Face Pulls: 5x10, 15x10, 25x10

ehh, mediocre workout today at best. Delts were feeling fried early on, so didn't have as good of a workout as I would have liked, but it happens from time to time. should have added some CGBP's but like I said, my delts were hit hard today and I didn't feel like doing more benching.

offhegoes03
03-04-2007, 11:28 AM
Sunday, March 4th

Legs

Squats: 135x10, 155x8, 185x5, 185x5
Slowly moving the weight back up

Front Squats: 95x5, 95x5, 95x5
Still trying to get used to these, but I really like them

HS Leg Extensions: 45x10:10, 55x7:7, 55x7:7

8 minutes on the bike afterwards

Didn't really feel like doing MMA today so I went for a leg workout. I still really like the jiu jitsu, but I haven't really been motivated with getting back into the boxing. Maybe I'll go tuesday night to do some free rolling b/c I really miss the jiu jitsu aspect. One more week til spring break. Leaving for florida next saturday!

Coke
03-04-2007, 11:44 AM
Good push day Chris, nice leg work as well.

teaturtle
03-04-2007, 09:32 PM
eating everything in sight = much better than constantly hungry :)

McIrish
03-05-2007, 02:32 PM
Maybe I can use the "which way is the gym" line on some chicks at the beach and then flex.. which will of course result in tons and tons of tail being thrown my way :hump:

Haha, I actually LOL'ed at this. I like the image of it actually being "thrown" at you. Spring break in Florida, eh? Niiiice, you'll have a good time, I'm guessing.

Hey, bench is looking really solid in here, Chris. You've got some good chest genetics, that's for sure... breaking 200 in no time again!

offhegoes03
03-06-2007, 02:14 PM
coke: thanks dude :thumbup:

teaturtle: hah, yes, it makes much more sense now

Tim: thanks man, I started my weight lifting career as a curl/bench jockey so I've definitely had plenty of time to improve with the bench. but yeah, we'll be 15 minutes away from daytona beach, so it'll be sweet. Gotta stick with the bulk no matter what though.

Tuesday, March 6th:

Back/Traps/Biceps

B.O. BB Row: 135x10, 155x8, 175x5, 175x5
175's were much smoother this time around.

DB Shrugs: 60x10, 65x8, 65x8

Pullups: BWx6, +10x6, +20x3, +20x3
holding a DB b/w my feet is much more annoying than using a dip belt

Standing EZBar Curls: 65x8, 75x4, 75x4, 75x4

Seated Low Machine Row: 55x10, 85x10, 120x6
Didn't use my legs at all for these, all back

BTB BB Wrist Curl: 45x15, 45x13, 45x11

Incline Situps: +25x12, +45x10, +45x10

Felt strong today. Got my bodyfat tested in wellness class today and it came out to 8.9% using calipers and 7.9% using some cheap bioelectrical impedance machine. I'm leaning more towards 9% or so which is pretty awesome. I have about 8 more pounds to get to 170, so I don't see my BF going much above 10-11% as long as I keep it at 1lb a week. If that's the case, I'll probably want to keep bulking til 180 as long as I can stay below 13-14%. I'll post comparison pictures once I hit 170 so you guys can critique me and help me figure out what I need to work on.

mickyjune26
03-06-2007, 04:36 PM
nice BB rows. You're right about the DB. I hope you can find a weighted belt soon.

Stumprrp
03-06-2007, 04:46 PM
very nice rows chris

HeavyBomber
03-06-2007, 07:26 PM
yeah, nice back day, not sure about the wrist curls but looked good.

Coke
03-07-2007, 05:18 AM
I agree, the dips/pullups belt where you add plates is the only way to go...props on staying lean while bulking.

McIrish
03-07-2007, 05:54 PM
Seriously, how much could a dip belt cost? I think I pinched a nerve last time I attempted to hold a heavy db (50 or so) between my feet. And I don't know about you, but my legs are hairy suckers, so I pulled out a not-too-small amount of leg hair whenever the DB would slide down my shin as I pulled myself up. Haha, ow.

Damn your rowing, looking great lately. Get some pics up!

offhegoes03
03-08-2007, 01:57 PM
mickyjune26: thanks man.. yeah i really need to get one eventually

rob: thanks dude

HeavyBomber: thanks for stopping by man.. yeah, the wrist curls are just standard behind the back wrist curls with a barbell, but I curl them fast and then do a slow negative for each rep.

coke: thanks, I'm trying to!

tim: hah probably not that much, but I'm poor right now. maybe i'll make a ghetto belt with just a length of chain. I'll have some pics up in about 8 more pounds, so probably 2 months if I stick to a pound a week.

Thursday, March 8th

DL/Core

DL's: 135x5 (conv.), 135x5 (sumo), 185x5 (conv.), 185x5 (sumo), 225x3 (conv.), 225x5 (sumo), 245x2 (sumo)
Gotta work on my conventional form. Once the weight gets heavy, I feel that I'm pulling up more than I'm pulling back. I'm keeping good form, I just feel like I'm doing more work than I should be and making it harder on myself.

Hyperextensions: BWx8, BWx8, +25x6

Incline Situps: +25x12, +35x10, +45x8

not too bad of a workout. I think the 245x2 w/ sumo is close to a PR from a while back in my old journal. hah, some dude kept staring at me after one of my sets and I was about to ask him what his problem was when I looked down and realized I had a nice stream of blood down my left shin from the deads. hah, gotta buy a pair of sweatpants asap.

ddegroff
03-08-2007, 09:10 PM
Felt strong today. Got my bodyfat tested in wellness class today and it came out to 8.9% using calipers and 7.9% using some cheap bioelectrical impedance machine. I'm leaning more towards 9% or so which is pretty awesome. I have about 8 more pounds to get to 170, so I don't see my BF going much above 10-11% as long as I keep it at 1lb a week. If that's the case, I'll probably want to keep bulking til 180 as long as I can stay below 13-14%. I'll post comparison pictures once I hit 170 so you guys can critique me and help me figure out what I need to work on.


Sounds good bro, that's some nice work. How much have you gained thus far?

bill
03-08-2007, 10:02 PM
Good work, I guess the back is feeling better.

Coke
03-09-2007, 06:17 AM
Nice job with those deads, I don't particularly like the movement but I'll do them in a minute off the rack.

Stumprrp
03-09-2007, 07:35 AM
nice deads man, hows the eating

Detard
03-09-2007, 09:06 AM
nice deadlifts man!

offhegoes03
03-09-2007, 01:09 PM
ddegroff: thanks for stopping by man. I started off lifting 2 years ago, but didn't gain anything b /c I wasn't eating. After I started eating seriously a little more than 1 year ago, I went from 130 to 155 in a couple months. I got stuck at 155 for a while and got a little distracted and didn't eat enough to put on more weight. I started this bulk a few months back at 152 and have been gaining about a pound a week pretty consistently since then.

bill: yeah, it's definitely feeling better. It still gets tight when I do squats/DL's/B.O. Rows, but I stretch it out in between sets and after my workout. So far, so good.

coke: yeah, I like sumo deads much more because it feels more natural to pull the weight back that way.

rob: thanks man, diet is on track. Getting 4000 Cals a day and I'm staying pretty consistent with that. Pretty much eat the same thing every day, but it gets the job done and is easy to prepare.

detard: thanks for stopping by. I'll be the first to admit that my squats and DL's still need tons of work, but they're feeling better every day.

Friday, March 9th

Chest/Triceps/Shoulders

BB Flat: 45x10, 135x10, 185x3, 195x5, 195x5, 205x3, 205x3
A little help on the last rep of the last set. The 195's felt strong as hell

CGBP (w/ the EZcurl bar): 55x12, 75x12, 75x10, 75x10

Superset: Arnies + Lateral Raises:
40x5, 15x7
40x5, 15x5
40x4, 15x4

DB Incline: 60x3.5, 60x3.5
This was hella weak. My delts were fried.

Dips: BWx8, BWx8

Weekly Weigh in: 163.6

Definitely doing something right with the bulk this time around. Shoulders have been getting realllly tired by the end of these workouts. I guess I'm using them a lot and they're not used to it? Oh well, the flat benching felt really solid and once I can start repping 205x5, I'll probably be able to nail 225 for a single or two.

Edit: Heading to Florida early tomorrow morning. I'll be taking the week off, but will still be aiming for 4000 Calories because I want to keep this bulk going. Take care everyone and I'll stop by your jounals when I get back!

Stumprrp
03-09-2007, 01:27 PM
what foods are you running? damn nice bench man!! 225 here u come

offhegoes03
03-09-2007, 01:42 PM
I'm pretty much eating eggs, 1% milk with olive oil mixed in, tuna, oats, chicken, whole wheat bread, whey, dextrose, turkey, reduced fat provolone cheese, pasta (hah usually mac and cheese), and some other random stuff thrown in. I know, I don't get any veggies and fruits, but I'm a reallllly picky eater and I never think to eat the stuff that I like whenever I buy it and it ends up going bad.

ddegroff
03-09-2007, 01:45 PM
Whew, that's some good work with the super sets!

Keep up the eating and enjoy the week off!

Coke
03-10-2007, 05:57 AM
Adding a pound here and a pound there really adds up, nice job Chris...have a great time at Spring Break.

bill
03-10-2007, 08:57 AM
Have fun at spring break, bring back stories. I relive some youth through you guys lol
As Cocoa was pointing to, keep raising the wt's in all exercises. I used Db shoulder press, got up to the 70's and stayed there more out of complacentcy than anything.
You may want to do your incline's before the shoulders work also. Just the way I've always done hit big to little.

mickyjune26
03-14-2007, 06:20 AM
Maybe you could eat some mineral supplements to make up for the veggie loss? I know i don't get enough veggies either, unless i'm making stir-fry. Nice work on the press. You'll be hitting 225 soon, if not already. Keep eating on break!

offhegoes03
03-18-2007, 11:47 AM
ddegroff: thanks man, the week of relaxation was just what I needed

Coke: hell yeah man, I can't wait til I'm 180-185. hah it's pointless to think I'll stop at just 170 once I get there in a month or so. Bulking is addicting

bill: yeah, I think I will do the inclines before the shoulder work. I had a great time on spring break, but I'm sorry to say I don't have any great stories. It was definitely nice to relax though.

mickyjune26: thanks man. I already take a multivitamin every day. I think the main thing with the veggies is that they may contain vitamins that we don't know much about yet and thus aren't included in a multivitamin. At least that's what my nutrition teacher says.

Sunday, March 18th

Legs

Warmed up on the bike for 5 minutes

Squats: 135x10, 185x5, 195x5, 195x5, 195x5

Front Squats: 95x5, 115x5, 115x4

HS Leg Extensions: 55x6:6, 55x7:7, 65x5:5

Biking for like 6 minutes

First workout since spring break and I feel good. Was worried that I might not have gotten all the calories I needed last week since I wasn't religiously tracking everything, but I weighed in at 165 today, so everything seems to be on track. I'll weigh in this friday for my"official" weight. Unfortunately now I really have to really keep my nose to the grindstone as far as my research goes. Looks like it'll pretty much only be physics, eating, and lifting for the rest of the semester. hah I'm ready to get out of here anyways.

Coke
03-19-2007, 04:21 AM
I had a great time on spring break, but I'm sorry to say I don't have any great stories.

Aren't you full of it, lol...what happens on spring break stays on spring break, I know the deal bro - :D

Nice leg day to resume things with.

offhegoes03
03-19-2007, 01:10 PM
Coke: thanks man

Monday, March 19th

Back/Traps/Biceps

B.O. BB Rows: 45x12, 135x12, 155x10, 175x5, 175x5

DB Shrugs: 60x10, 65x7, 65x7, 65x7

Pullups (with 1-2 sec pause at bottom): BWx6, +10x5, +10x3

EZBar Standing Curl: 65x6, 65x6, 65x5

Seated Machine Low Row: 100x10, 120x6, 120x6

BTB BB Wrist Curls: 45x15, 45x15, 45x10

Workout was alright. Nothing stellar, but it wasn't too bad either. Resting up tomorrow, hitting DL's and core work on wednesday. Might add in GM's and make it a hamstring dominant leg day plus some core work.

ddegroff
03-19-2007, 05:06 PM
Strong back day bro, nice work!

Coke
03-20-2007, 04:39 AM
Do you train alone Chris, bet you'd be a good workout partner...fine job on the back and bi's.

McIrish
03-20-2007, 03:52 PM
Damn, sick rows as always. Ack, you're a physics major? Good luck, haha.

Arts and Letters for the winnnnnn!!!1

EDIT: What's the post-graduation plan? Are you going to do a PhD in physics or just go straight to work?

offhegoes03
03-20-2007, 06:27 PM
ddegroff: thanks man!

Coke: hah yeah, I fly solo in the weight room. My schedule is all over the place these days, so it's too tough to try to find someone with a similar lifting schedule. I don't mind working out with someone else, but I'd want them to have the same drive as me and not hold me back.

Tim: thanks man, I actually had to use a little english, so I might lower them to 165 next week just to get them more strict. The 155 is all strict though and feels pretty easy. Ha, and yes I am a physics major. I guess I'm just crazy, but at least I'm almost done. As far as post graduation, I'm not a big fan of research (worked at Jefferson National Lab in Newport News, VA as a lab tech for about a year and a half) and it got too dull and I can't see myself doing that for the rest of my life. At this point, I'm interviewing with private high schools all over the east coast and will probably teach math or physics on the high school level. I'm doing private schools so I don't have to be certified since I'm not 100% certain I want to teach. I'm looking at schools in NC, SC, and GA so hopefully I'll land a job in the next month or two.


Forgot that it was my friend's birthday tomorrow. I'll try to make it into the gym after class, but I've got a pretty busy day tomorrow. I'll post if I end up doing my workout, if not, I'll do it thursday.

offhegoes03
03-22-2007, 01:44 PM
Thursday, March 22nd

DL/Core Day

Bike 5 minutes to warmup legs

DL: 135x5 (conv), 135x5 (sumo), 185x5 (conv), 185x5 (sumo), 225x3 (conv), 225x5 (sumo)
Think I'm gonna alternate whether I do conventional or sumo every week and not do both. By the time I get to the heavier weights, I'm already pretty exhausted. Next week I'll go conventional, the week after I'll go sumo, etc.

Hyperextensions: BWx8, BWx8

Incline Situps: +45x12, +45x10, +45x10

8 minutes of biking, last 2 minutes pretty fast

Had to do this workout pretty quickly after breakfast since today is/was crazy. Almost felt like puking after my PWO shake because I had to chug it to get to class.. not a good feeling at all. hanging around and eating for the rest of the day and then heading to charlottesville,va around 7. Staying the night and doing job fair/interviews most of friday. I'll be able to get a chest workout in in the evening hopefully. Now's the time to crack down and not let this hectic schedule throw off my lifting or eating.

Detard
03-22-2007, 01:50 PM
nice DL's man.

McIrish
03-22-2007, 02:29 PM
Hey Chris, the weights will still be there after you get gainful employment. Go get yourself some jobs, boiiiii. Teaching HS would be pretty tight, esp. if you could coach one of their teams on the side. I always figured that would be more fun than the actual classroom stuff... I wanted to be a chess coach. :hide:

Ammotroop
03-22-2007, 08:06 PM
Chris,

Hey I have thought about teaching too when I get out of the Air Force. I recently graduated from Park University. Nice to see you still hitting the weights hard. I'll be checking back in with ya!

ddegroff
03-22-2007, 08:20 PM
The workout is always the thing that goes first when you get busy. I'm sure that won't happen.

I would say it's a good idea to choose a variation and stick with it for that day. Nice work none the less.

bill
03-22-2007, 08:42 PM
Have fun in C'ville! Even if your busy don't get into the habit of blowing off workouts.

Coke
03-23-2007, 05:39 AM
I know things can get a little hectic at times but for some reason I like seeing others being dynamic and all.

Good plan with alternating the regular and sumo deads.

offhegoes03
03-24-2007, 03:46 PM
detard: thanks man

Tim: yeah I know that, but this bulk is going so well so far, so I kinda want to stick with it if possible. Yeah, I said I could coach some cross country/track since that's what I did all 4 years of high school.

Ammotroop: thanks for stopping by man. teaching's something that's always been in the back of my mind, so when it came time to start looking for jobs, it's the one thing I could think of doing at this point in my life.

ddegroff: thanks man, usually I'm pretty good with fitting everything in, but some days you just can't get it all done. I'll definitely be able to get 3 workouts in a week if not 4.

bill: Charlottesville was nice, didn't get to spend too much time walking around, but got to see a decent bit of it. hah that's my one fear, is getting too busy for working out, but I like it enough that I'll fit it in there somehow.

coke: yeah, I think that's the best plan for now

Saturday, March 24th:

Chest/Triceps/Shoulders

BB Flat Bench: 135x10, 185x3, 195x5, 195x5, 205x3

DB Flys: 30x12, 30x10, 30x8

CGBP: 45x10, 95x10, 115x5, 115x5

Standing Millies: 45x10, 95x4.5, 95x6
hah these blew.. don't know why

Face Pulls: 20x10, 30x8, 35x7, 42.5x4

Interviews went really well from what I can tell. I interviewed with 8 different schools over the course of the day. I really liked 5 out of those 8, so hopefully a few get back to me asking me to come visit their campus. This is where things are going to get reallly busy. I'm already flying down to Georgia in a couple weeks, so I'm probably going to have to narrow it down to visiting 3-5 schools because quite frankly, I don't have the time to visit every single one of them. Hopefully I will have a job offer from at least one of them after all of this.

Ammotroop
03-24-2007, 03:56 PM
Dang, good luck with all those interviews. Sounds hectic, but you got to admit that it is a fun time going through the changes in your life! You never know what is right around the corner!

offhegoes03
03-25-2007, 11:22 AM
ammotroop: yeah it is kind of fun figuring out what I'm going to do next year, but then again, I'd like to know my plans by may. Most of these schools want to interview in april and have a decision by the end of april/early may.

Sunday, March 25th:

Legs

5 minutes on bike to warmup

Squats: 135x10, 185x5, 195x5, 205x5
weight is moving back up slowly but surely

Front Squats: 95x5, 115x5
back was tightening up at this point, so I held off on more sets

HS Leg Extensions: 45x10:10, 60x6:6, 65x5:5

8 minutes of biking

Overall a good workout. Tons of stuff has been going on in my family this weekend, so I've had a lot of agression to get out in the weightroom. Nothing bad with me or my immediate family, but it's still upsetting when stuff like this happens to people you care about. Gotta head to campus in a little bit to do a bunch of research. Pretty much done my physics research at this point, just need to start outlining my final paper and putting together a presentation. I'm also realizing that I'm graduating in 2 months.. hah scary stuff! :eek:

ddegroff
03-25-2007, 01:39 PM
Nice, graduating...

I'm still working on that, lol

Strong workout bro!

bill
03-25-2007, 03:37 PM
Good to see you made some time for yourself (workouts) with everything going on.

Coke
03-26-2007, 04:51 AM
Interviews can be a you know what, they seem to be one of the few things that make my palms sweat, lol.
Hope you did well, wish you the best always. Nice workouts this weekend.

Ammotroop
03-26-2007, 03:35 PM
Damn I forgot to throw front squats into my lift today! Nice workout bro!

Stumprrp
03-26-2007, 04:45 PM
nice squats chris!

DGabe24
03-26-2007, 07:49 PM
Oh fine, I guess i'll finally post considering we talk on aim all the time lol. Showin some love in here big dog, solid workouts keep it up. Good luck with the interviews and what not.

McIrish
03-27-2007, 11:30 AM
Strong squats, Chris!

offhegoes03
03-27-2007, 02:22 PM
ddegroff: thanks man.. when do you graduate?

bill: it's tough, but I try to fit the workouts in.. I think I'd go crazy if I didn't have time at all to workout

Coke: I'm usually not too nervous during interviews, but my palms do sweat a bit too.

ammo: yeah, I'm still pretty new to them, but I like them for really hitting the quads after regular squats

rob: thanks dude

dave: hah it's about damn time man. thanks, I'm looking forward to the interviews in the future, but still a bit nervous

tim: thanks man

whew! hah thanks to everyone for stopping by and giving me some more motivation

Tuesday, March 27th

Back/Traps/Biceps

Pullups: BWx8, +10x6, +20x4, +20x4

DB Shrugs: 60x10, 65x7, 65x7, 65x7

EZbar Curl: 65x8, 75x4, 75x4, 75x4

Machine Low Row: 100x10, 120x8, 140x5

DB Pullovers: 45x8
these kinda hurt my lower back, so I didn't do any more

DB Wrist Curls: 25x20:20, 25x10:10

ddegroff
03-27-2007, 08:55 PM
strong pullups bro, nice work!

Fall 07', I'm taking my time LOL. Milking it for what it's worth.

Coke
03-28-2007, 06:01 AM
Thorough effort there on your back and bi's.

Stumprrp
03-28-2007, 07:35 PM
strong pullups

Detard
03-28-2007, 07:37 PM
Good workout man. So little back work though? Where are the rows and deads?

offhegoes03
03-29-2007, 02:06 PM
ddegroff: thanks man.. out of state tuition here is too expensive to milk it for any more than 4 years

Coke: thanks dude

Rob: thanks dude

detard: hah, well.. the B.O. rows were putting too much strain on my lower back, so I'm not doing those for a while. DL's I usually do on a separate day altogether.

Well.. my lower back has been hurting me on and off still, so I think I need to let it rest up a bit before I try to jump back into squats and DL's. And to top it all off, my left elbow has been hurting a little bit lately. It's nothing I couldn't work through, but I'm also scared about making it worse. So right now the only thing I can do is rest up and hope at least this elbow thing gets better soon. I'm thinking it tendonitis, so I'll be icing it/taking ibuprofen and see if that helps. It doesn't seem too serious, but if it doesn't go away, I'll get it looked at. I'll drop cals to 3600 Cals/day to keep from putting on more weight while I'm not lifting. Hopefully the elbow thing won't last too long and I'll be able to lift again in a week or so. As far as the lower back goes, I'm taking it easy on that for at least 3-4 weeks.

ddegroff
03-29-2007, 02:08 PM
Also do some good stretching on those hams, it helped me tons! Also the hip flexors could be the problem.

Enjoy the time off bro!

offhegoes03
03-29-2007, 02:16 PM
yeah, I have a ton of stretches that I do before and after lifting, but it seems like the tiniest things can make my back hurt.. and it's not like serious pain, but I definitely don't want to mess up my back.

hah I wish I could enjoy this time off, but I really want to bulk up more.. things were going smoothly.

Ammotroop
03-29-2007, 02:45 PM
Always gonna have those bumps in the road. They do suck though. Hope your back heals up. Focus on getting the best job possible.

McIrish
03-29-2007, 04:34 PM
Yeah, take the deads/squats REALLY light for the next few weeks. As of three weeks ago, I had a nagging pain in my lower back that made me feel just like an old man. I took a little time off of heavy deads/squats (a week or two) and kept them a little lighter with really tight form, and now I feel stronger than ever. The time will be good for ya. Otherwise, awesome pull ups lately! :)

offhegoes03
03-31-2007, 10:43 AM
Ammo: thanks man.. I'm keeping cals steady so I don't lose any weight and I'll hit up the weightroom again in 2 weeks hopefully. At least for upper body, I think my lower needs longer to rest

Tim: thanks man, I'll keep that in mind when I get back into doing them. I was fine last time I started back again, but the back pain started creeping up slowly.

Ammotroop
03-31-2007, 11:02 AM
Looking strong man. Your frame will pack on the muscle for sure!

ddegroff
03-31-2007, 01:05 PM
Lookin' good bro.

I would agree, that legs/lats need the most work.

Coke
04-02-2007, 05:59 AM
Taking shape nicely Chris, definitely added muscle with more to come via hard work.

offhegoes03
04-02-2007, 03:47 PM
ammo: thanks man, I think once I get up to 185 and then cut back down to 175, I'll look pretty good.

ddegroff: thanks dude, any suggestions for lat exercises so that I can really bring them up once I start lifting again? I love doing pullups.. maybe weighted pullups supersetted with chinups? I guess I could start doing lat pulldowns, but I always thought pullups were way better. Pullovers are an idea too I guess.

coke: thanks man, I can't wait to get back in that weightroom

I've been icing and putting icy hot on my elbow. Still hurts a bit, but it's not consistent at all, so it might be more the joint and not so much the tendon. I'm gonna keep taking a break from lifting and start doing some exercises/stretches to hopefully loosen it up.. I also ordered some glucosamine/msm, so if it is the joint, those will hopefully help in the long run although I hear it takes a while for them to take effect. I'd try ETS, but I'm a poor college student and it's too expensive. Right now it doesn't feel like anything serious, but if it doesn't seem to improve much, I might get it looked at by a doctor just to check.

Stumprrp
04-02-2007, 04:01 PM
chris, looking GREAT!

DGabe24
04-02-2007, 06:19 PM
Looks like your lower back. Seem to only have muscular development towards your traps tapering down and inside lats. May want to work on that. Legs look good so do the arms, how's the chest?

ddegroff
04-02-2007, 09:47 PM
Heavy rows and weighted Chinups and weighted Pullups, that's what really working for me.

Coke
04-03-2007, 06:12 AM
The plight with your elbow is something I am familiar with...had my problem a couple of years ago and after I used some clucosamine/chondroitin for a few weeks I was good to go - didn't even have to use the whole container either. Wish you well with this bs man.

offhegoes03
04-03-2007, 02:59 PM
rob: hah thanks man, I won't be happy til I'm 175 and ripped though and even then I will still probably want to be bigger. thanks for the compliments though

dave: thanks man, chest is good I think, I'll post a relaxed front comparison pic

ddegroff: yeah, I like B.O. rows, but those put too much strain on my lower back, so I might have to find a substitute..

coke: thanks man, that's reassuring. I've got some glucosamine/chondrotin/msm on its way, so hopefully that will help. I'm also seeing a doc tomorrow to see what he thinks.

Decided to do some cardio today b/c I was going crazy from not doing anything active at all.

8 minutes warmup on bike, 4 minutes Tabata style workout on bike (20 seconds sprint, 10 seconds slow, repeat)

ehh, not much, but I'm not as antsy now.

McIrish
04-03-2007, 03:37 PM
Chris - looking really solid! It seems the bulk has done you REALLY well.

ddegroff
04-03-2007, 06:25 PM
Do Yates row's instead, B.O. rows put a lot of pressure on my lower back also.

offhegoes03
04-03-2007, 08:19 PM
Tim: thanks man, I'm trying!

ddegroff: yeah man, I'll try that out once I can lift again

Detard
04-03-2007, 08:38 PM
Looks like you gained some mass on your lats and shoulders while keeping your BF low. Your lookin good man. Strong workouts too.

Coke
04-04-2007, 06:43 AM
Looking thicker nowdays Chris, still got some abs, lolůmost guys want their abs to be like in your before pic.

bill
04-04-2007, 08:20 AM
Definetly quality muscle gains. What sucks is even when I was skinny (starting out) or added a bit o muscle, I never had the abs! I sure as heck don't have em now! lol
Everything looks fairly even and balanced just don't neglect things and your far ahead in the game.

offhegoes03
04-04-2007, 12:16 PM
Detard: thanks man, I wouldn't mind a little bit more mass all around, so once I get back int he weightroom, I'm upping Cals back to 4k and going for 185 at a nice pace of 1lb/week

Coke: haha, hell, I like having visible abs too.. once I'm at a size I like, I'm gonna work on a slow cut to get the BF back down while keeping as much muscle as possible.

bill: thanks man, and don't worry, nothing will be neglected in the future!

Good news from the doc.. all I have is bursitis in my one elbow, which means if I keep icing it, I should be good to go in a week or two once the inflammation goes down. All I have to do when I start lifting again is to keep icing it for the first week or so and maybe go a little lighter on the weights for the first week. I found this site pretty useful: http://vtvt.essortment.com/bursawhatis_rqey.htm . I'm thinking the glucosamine and msm will help with the joint stuff as well and I'll probably take it as a preventative type treatment.

Kiaran
04-04-2007, 11:29 PM
Lookin thick dude. What the hell happened to your face though? Somebody graphed a squiggly onto it! Rest up and hope your elbow feels better soon.

ddegroff
04-05-2007, 04:57 PM
Nice pics bro!

A little cushion for the pushin' never hurt anybody! lol

...and 10% aint that bad either.

Ammotroop
04-06-2007, 08:19 PM
Yeah right.....like you have a gut..! Get out of here!

offhegoes03
04-07-2007, 11:34 AM
Kiaran: Thanks man, I'm hoping to be back in the weightroom in another week or two

ddegroff: haha it'll be strange as I go further and further b/c I have never in my entire life been in the double digits for BF. It's crazy, but it's something I'll have to get used to as I bulk.

ammo: haha for me, it is a gut, but I realize I can put on another 15 pounds or so over a couple months and feel good about the way it looks.

Got my glucosamine/chondrotin/msm pills yesterday. Was like $20 for 2 months worth, so I probably could have gotten a bunch in bulk for a little cheaper, but I figured I'd give it a try first. Hopefully my elbow starts feeling better in the next week or so from the icing/taking Ibuprofen. Also, my younger brother was asking me about lifting and stuff, so I think he's interested in giving it a try. I'll send him to this website and fitday and get him to start tracking calories.

Coke
04-08-2007, 09:05 AM
Happy for younger bro, to start lifting at a young age is super imo.

Good deal on getting that elbow diagnosed, hope you're a-ok soon.

offhegoes03
04-10-2007, 04:11 PM
Coke: thanks man.. hah my brother is only 2 years younger, but he'll hopefully be getting into it around the same time in his life as I did.

The elbow is definitely feeling better. Got a job interview in Charlotte, NC on friday, so I'll probably go for a session on saturday unless my elbow is still giving some trouble. hah this not lifting stuff is driving me craaazy, but I should be able to lift soon enough

McIrish
04-10-2007, 04:25 PM
Where are the workouts?? Haha, just playing, Chris. Hey, I like the bird tatt on the right bicep/arm - that's a recent addition, right? Any special meaning?

Atrox Mortis
04-10-2007, 05:08 PM
Definitely looking thicker man. Keep up the good work

bill
04-10-2007, 06:57 PM
Plenty of ice, did you hurt it lifting or mma?

Kiaran
04-11-2007, 10:54 PM
give that **** a good dynamic warmup before you toss the pounds on it.

offhegoes03
04-15-2007, 11:22 AM
Tm: hah thanks man.. yeah it is pretty recent (last august), but I really haven't posted pictures since I got it and the more recent one on the outside of my bicep. I actually still need to get some work done on the inside one, hah long story but I was impatient and got part of the tattoo I wanted. I wanted a simple bird like that with flames coming from the tail to make it like a phoenix. kind of as a reminder about how far I've come and changed for the better from my high school days. hah, I'll get more added to it once I get some money.

Atrox: thanks dude, hopefully I'll be hitting the weights soon

bill: Lifting probably. I've been way too busy to go to MMA lately, so I've kinda put that on the backburner lately.

Kiaran: yeah, that sounds like a good idea. I'll definitely be stretching out my tri's as well as warming it up before doing anything heavy

It's been a busy few days, but it was worth it because I got a job offer from the first school I interviewed with. I've still got an interview to go to on tuesday/wednesday because I committed to it and it's too short of notice to cancel, but I should be moving to charlotte, nc mid to late july. Feels good to have everything settled before graduation. Elbow has been feeling better but still has slight pain in the morning that goes away. I'm gonna try lifting tomorrow and doing some back/traps/biceps and see how it goes. Will probably keep it light and will definitely be icing afterwards.

ddegroff
04-15-2007, 12:20 PM
Congrats on the job offer bro!

bill
04-15-2007, 01:51 PM
Great on the job offer, Charlottes probably a good area also.

Atrox Mortis
04-15-2007, 06:23 PM
Grats on the job offer man. I was in a similar boat a while ago. It really feels good to have that part of your life squared away so you don't have to worry and can focus on other things.

Coke
04-16-2007, 05:36 AM
Wow man, a job offer right off top - :thumbup: ...congrats!! - you deserve the best Chris.

McIrish
04-16-2007, 06:01 PM
You're off to Charlotte?? I hear it's a great young town to live in! Congrats!

Ammotroop
04-17-2007, 05:41 PM
NICE! Charllote is nice. I live about 3 hours from there. I come down there bout once a year or so for football. I hope ya get what ya want!

offhegoes03
04-20-2007, 04:15 PM
ddegroff: thanks man

bill: thanks dude, yeah it seems like a really cool location.. apparently a really young city and it doesn't look like it'll cost me a ton to live there.

Atrox: yeah man, it's a huge relief to have this part of my life set for now

Coke: thanks dude, I gave it my all and it even surprised me when they offered the job before I even had a chance to go home.

Tim: thanks man, I'm really looking forward to it.

Ammo: thanks man, are you a panther's fan? My cousin and her husband are from charlotte and they go to games pretty often.


Warning: Bitching to follow:
This elbow is still giving me ****. I'm icing it at least 6 times a day and it's been about a month without working out. For the most part it is without pain, but I keep getting a little bit of pain every now and again. My right elbow has also been doing it, but not as bad as the left one. I have done absoultely no lifting, so I have no clue what keeps agitating it besides just normal every day activity. I'm ready to go to the doctors to get a second opinion or a referral to a sports doc. It's just extremely frustrating since I didn't have any idea I'd be out of things this long. All I can hope for now is to be able to lift again by the time I graduate (May 20th) b/c I think I will go insane if I have to take off much more time.
End bitching

Otherwise, everything else is going great.. classes are pretty easy, my research is almost completely done and I'm ready to graduate. Gotta start looking for apartments at the end of may/early june and hopefully find a place to stay for reasonable rent (most places I've seen in southeast Charlotte are 500-600 a month for a 1BR/1 bath apt.). I'm really looking forward to this move and I'll probably be making the move by the end of july.

Ammotroop
04-20-2007, 08:10 PM
It might be time to go to the hospital to get it checked out bro. No I am not a panthers fan, I am a Titans fan, but I love football.

Coke
04-21-2007, 07:48 AM
I'm surprised that the glucosamine/chondrotin tabs aren't helping some, hope you're taking them.

This transition with the job and new enviroment should be awesome.

Stumprrp
04-21-2007, 08:49 AM
be careful with that elbow chris get it checked

offhegoes03
04-21-2007, 01:06 PM
Ammo: yeah, I'm not a huge football fan, so I don't have any loyalties to any teams, but it is always more fun to see things live, so I might try to catch a game. I don't think I need to go to the hospital, b/c it really doesn't feel that severe, it just won't go away. I'm hoping that I caught it early enough that they can do some xrays and I can do stuff that wouldn't require surgery. We'll see.

Coke: yeah man, I'm taking 3 pills a day, so that's 1500 mg glucosamine, 1200 mg chondroiton, and 300 mg of MSM per day. I'll keep taking them. Yeah, I'm really excited about starting over and this new chapter in my life.

Rob: thanks man, I'm hopefully gonna schedule an appointment with the health center on monday or tuesday, get a referral to a sports doc near my apartment and then have them look at it and possibly xray it to make sure it's not something different.

Thanks everyone for the support while I've been injured. Hopefully I'll be back in the weightroom sooner rather than later to move around heavy weights.

ddegroff
04-21-2007, 04:05 PM
The sports doc sounds like a good idea.

Ice/rest can only last so long.

KingWilder
04-21-2007, 04:20 PM
Charlotte is awesome...that's where I'm from

Hopefully when I graduate I can get a job in Charlotte or Raleigh

Ammotroop
04-22-2007, 12:08 PM
Well see someone even if it is minor. Got to get things right.

offhegoes03
04-22-2007, 12:37 PM
ddegroff, ammo: thanks guys, I'm planning on calling the sports doc tomorrow since I think I won't need a referral for our insurance. I'll have them check up on that with the insurance company and hopefully be able to get some xrays to see exactly what is going on.

Mike: yeah, charlotte seems like an awesome city.. you're graduating this spring too, right? There's a crossfit gym starting up in charlotte and I'm looking at getting involved with that.

offhegoes03
04-25-2007, 12:36 PM
Went to the orthopedist today and the xrays showed no internal reasons for my elbow bothering me. No calcification on either side of the elbow, so that pretty much ruled out tennis or golfer's elbow. My bursa wasn't inflamed and he said my ligaments and tendons felt good. He said it was probably just minor tendonitis and that I could resume lifting, but to just take it easy and to stretch it out. I also think I was icing it too much, b/c I didn't ice as much last night and it felt better today already. We'll see how this goes.

Wednesday, April 25th

Deads/Core

Hyperextensions: BWx12, BWx12, BWx12

DLs: (sumo until last set) 135x2, 155x2, 175x2, 185x3, (conv) 205x4
I think I need to start pulling conventional b/c my right knee was bothering me on the sumos. I'm gonna go for lower reps for now until I build back up to higher weight.

Incline Situps: +45x10, +45x10, +45x10

HIIT:
Bike: 5 minute warmup, 6 minutes HIIT (1 minute at >20 speed (not sure the units, probably mph), 1 minute at 15 speed, repeat)
Row: 500 m in 1:44 (I used the C2 rowing machine and it gives 2 times, one said 1:55/500m, but the other said 1:44 and that was the time that was counting as the meters were counting down)

Feels good to work out again

bill
04-25-2007, 02:45 PM
Good job getting back into it all. I would only ice after workouts, not sure if that's accurate.

Ammotroop
04-25-2007, 02:52 PM
Welcome back bro! Work your self back into it, and dont over do it right away.

Coke
04-26-2007, 05:24 AM
The diagnosis doesn't look bad at all, time may be key for you my man...pleased to see the effort.

Atrox Mortis
04-26-2007, 09:58 AM
Good to see you back in the gym man. Glad that the diagnosis isn't bad, just keep at it, take it easy and let things heal up as they will.

offhegoes03
04-26-2007, 12:23 PM
Thanks brosephs, I'm gonna make sure to take it easy so this elbow gets better.

bill: yeah, I was icing it like 6 times a day at one point, so I'm only gonna do 2 times a day now, mostly after working out.

Ammo: thanks man, I'm gonna keep it light for the next few weeks

Coke: thanks dude, my main concern was making it worse by working out, but the doc didn't see anything drastically wrong and said I could start working out again as long as I took it light.

Atrox: thanks man, I'm gonna try to hold back

So I'm gonna do any every other day type deal until I feel good enough to go back to normal. I'm taking today off, doing a light chest/tricep/shoulders workout tomorrow (it's gonna be hard to leave the ego at the door, but I probably won't bench anything over 175). Good news is, I didn't lose any weight and I'm sitting right about at 165 still. Upped Calories to 4000 again, might try to go for about 4100 on workout days and 3800 on non workout days while I'm still not working out at 100%.

McIrish
04-26-2007, 10:41 PM
Hell yeah, glad to see you getting back into it, Chris. Question - how do you manage to do HIIT on a stationary bike? I always feel like I'm pedalling fit to rip the thing to pieces whenever I get to the sprint portion of the ride. I like doing HIIT in a pool or on a track.

offhegoes03
04-27-2007, 12:09 PM
Tim: The bikes that our rec center have are cybex ones where you can adjust the resistance/difficulty level. I just increase it to a level where it feels like I'm actually pushing against some resistance when sprinting. Hope this helps.

Friday, April 27th:

Chest/Triceps/Shoulders

BB Flat: 45x12, 135x8, 155x6, 155x6
hard as hell to hold back and keep this light

DB Flys: 30x12, 30x12, 30x10

DB Lateral Raises: 15x12, 15x12

Tricep Pushdowns: 20x12, 40x8, 40x8

10 minutes on bike.. gradually increased from 15 mph (i'm assuming those are the units) to 20 mph

Elbow actually felt alright and didn't bother me when lifting. A little sore right now, but not nearly as bad as it has been in the past, so I'll do a little bit of icing tonight. hah, wanted to go heavy, but had to hold back.

Coke
04-27-2007, 12:11 PM
Right idea dude, best to keep things lighter than not until all signs say go...fine push day in the gym.

bill
04-27-2007, 07:52 PM
good getting back to it, have you tried those neoprene sleeves? might help you out, I know a few the really like them

Kiaran
04-28-2007, 08:50 PM
Glad to hear the elbow is on the mend, man. I think as you get stronger, the tendons and ligaments will adjust as well. Good to see you lifting again though.

offhegoes03
04-29-2007, 09:33 AM
Coke: thanks man, I know I gotta do it, but it is hard. Don't want to get injured again though, so I'll slowly build up to heavier weights in the next few weeks

bill: thanks man, I've never heard of those sleeves.. What are they supposed to do? just give your elbows extra support?

Kiaran: Thanks man, that's what I'm hoping! Yeah, it's nice to be able to lift again, I was going crazy

Sunday, April 29th:

Legs

Squats: 135x8, 155x5, 175x5

Front Squats: 45x8, 95x5

Pistols: BWx4:4, BWx4:4
had to hold on to a bar for stability until I get used to balancing for these.

Incline Situps: +45x12, +45x10, +45x8

Row 500m: 1:47
Tried to pace myself on this one, but just ended up having to row faster at the end to get a decent time.

6 minutes bike

Kept things light.. slowly gonna build up to heavier weights so I don't injure myself

Coke
04-29-2007, 09:58 AM
Just breaking the muscles down a little is all that's required anyways...good job on training smartly bro.

offhegoes03
05-01-2007, 07:03 PM
Coke: thanks man

Tuesday, May 1st

Back/Biceps/Traps

Yates Rows: 45x12, 135x10, 135x10, 135x10
this puts less strain on my lower back, so I think I'll do these.. kept them light for now

DB Shrugs: 60x8, 60x7, 60x7

Hammer Grip Pullups: BWx5, BWx5, BWx4

short but sweet.. I cannot wait for this semester to be over because this thesis is stressing the hell out of me.. it's completely done, just can't get the bibliography right and have a huge presentation next wednesday, so I'm pretty stressed.. oh well, it'll all be done soon, so I just can't wait for it all to be done. at least my elbows are feeling better each day.

bill
05-01-2007, 07:09 PM
Good stuff, take it slow and the progress will follow. The wife is finishing finals the week, not much time for poor old me! lol (stressed, the workouts will help)!

ddegroff
05-01-2007, 07:51 PM
Glad to see your elbow is no big deal. Nice workouts after the lay off. I know what it's like after a layoff. Just keep adding weight as long as there's no pain.

keep up the good work bro!

Atrox Mortis
05-01-2007, 10:33 PM
Nice workouts man. Good to see you playing it smart with that injury. Keep it up, you'll be back to battery in no time.

Kiaran
05-01-2007, 11:06 PM
Doin' it right. Nice moves with those Pistols. I can't even do one I think :(

Coke
05-02-2007, 05:46 AM
That is sweet dude, bout to close out that phase of your life.

bill
05-02-2007, 08:38 AM
Chris I think you can pick up those sleeves at walmart? or a sports store, Plenty of people use them on the elbows, or even knees. Just extra support and keeps the joint warm.

offhegoes03
05-04-2007, 04:56 PM
bill: thanks man, I'll look into those

ddegroff: yeah, I'm trying to add it slowly.. don't want to reinjure myself

Atrox: thanks dude

Kiaran: hah, I had to use a bar to balance, so I wouldn't say I'm an expert at them

Coke: yeah man, looking forward to it

Friday, May 4th

Chest/Triceps/Shoulders

BB Flat: 45x12, 135x8, 155x8, 175x5, 135x5
worked on my arch, kept it light

DB Flys: 30x12, 30x10, 30x10

Tricep Pushdowns: 30x10, 50x6

DB Standing Millies: 25x8, 25x10, 25x10

Bike: 8 minute warmup, 4 minutes Tabata (20 sec 20-22 mph, 10 sec 16 mph)

felt good.. elbow still isn't 100%, but definitely not bothering me as much as it had been for the past month. My knee was kinda bothering me, so I'll do some deads with my squats in 2-3 days. I've been icing it and I'll probably keep it light on the lifting, might have jumped into things with the squats/deads too soon. only 1 more week and then I am completely done with college!

Coke
05-05-2007, 06:02 AM
I know the deal bro, we stay hungry but sometimes a complete layoff will clear all...did well just the same.

offhegoes03
05-07-2007, 01:12 PM
Coke: thanks man, you've been supporting me since day 1 and you're an awesome dude

Monday, May 7th

Legs/Abs

8 minute bike warmup, leg swings, stretching

Squats: 45x10, 135x8, 135x8, 135x8
kept it really light.. need to ease into things and not try to go too high too fast

DL: 135x3, 135x3, 135x3
ditto

Incline Situps: +30x10, +40x5
held a DB for these.. felt heavier than when I do the plate, so I think I'll keep doing these.. probably b/c all the weight was confined to a smaller area right on my chest.

4 minutes on bike to rewarm up, 4 minutes of Tabata on bike

very light workout, but my knee is feeling good, so I think I just have to make sure to really loosen it up and slowly work my way up.

Ammotroop
05-07-2007, 01:21 PM
Keep getting into it. You will get back to where you were in no time. I just went to my best friends college graduation from his masters program. It was awsome. Good to know he has completed 6 years of college. Just think, your almost there!

Stumprrp
05-07-2007, 03:55 PM
dont phuck with the knees man, good thinking on going light.

ddegroff
05-07-2007, 08:07 PM
Glad the knee is feeling better. how did you like the hip swings?

Atrox Mortis
05-08-2007, 12:47 AM
Nice work man. Good job playing it smart. Knees are not something you want busted. Just take it slow, and you'll be pulling mad cap weight before you know it.

Coke
05-08-2007, 09:45 AM
Good day of nice and light training to keep yourself on track Chris.

McIrish
05-08-2007, 04:15 PM
Hah, I love how 175x5 on bench is keeping it light. Great work lately, Chris. How much are you weighin' in at?

offhegoes03
05-08-2007, 05:25 PM
Ammo: thanks man, graduation is soooo close. I'm so ready to be done, only 2 more days til I'm done exams, then a week and a half til graduation

Rob: yeah, not gonna mess with the knees

ddegroff: the hip swings were great, definitely loosened up my hips and my lower back

Atrox: hah yeah, I can't wait

Coke: thanks man

Tim: hah, I probably should keep it a little lighter til these elbows completely heal up. I'm weighing at just about 168 right now.

Got my big presentation tomorrow and then going to my roommate's art show reception.. exam on thursday and then going home for the weekend to get a physical for my new job. I don't think I'll get a chance to lift until monday/tuesday when I get back, so that'll be a good time to rest up my elbows a bit.. Here's what I've got planned so far:

Rest of the semester til May 20th -> Lift in the Rec Center til it closes up
May 20th - Early June -> Do lots of GPP stuff, sandbag training, start getting my brother in shape and go over the basics
Early June - Early July -> Get a 1 month trial membership to bally's near my house for 20 bucks, get my brother to do the same. Get him started with a basic routine.
July -> Pretty busy with moving (hopefully will move into an apartment at the beginning of the month, vacation and stuff, so might just do sandbag work until I get a new gym membership in Charlotte (Not sure if I will have the money to work out at Crossfit Charlotte, so might not join that right away)
August -> Going to chicago for a couple days at the beginning of the month, new teacher orientation starts the 9th-10th, and classes start 20th. Things will start getting busy around this time, I might just try to work out at the school gym for free and do this 3 times a week until I get settled in the job

hah things may change, but that's how everything's planned out now.

ddegroff
05-08-2007, 05:34 PM
Looks like a solid plan.

GPP work is perfect if you don't have a gym. You could also build some rings to go a long with the sand bag.

Ammotroop
05-09-2007, 06:59 PM
Always good to have a plan. keep up the tough work.

offhegoes03
05-13-2007, 02:16 PM
ddegroff: yeah, I was looking at some of those rings that Anthony has and they're like 72.00.. not too ridiculous, but I won't be able to afford those until my job starts.. we'll probably hit up a play ground for pullups

ammo: thanks man

Sunday, May 13th

GPP Work

Warmup: 1.5 miles slow pace, stretching

3 Rounds of: 10 Pushups, 10 crunches, 800 meter run

Didn't time this because I couldn't find a stopwatch. Got my brother to join me on this and he wasn't too far behind me. Definitely need to get my conditioning better, so I'll be doing these crossfit style workouts with some running included. Used this website so I could find a route near our house that measures up to about 800 meters: http://www.gmap-pedometer.com/

We took our mom out to brunch this morning for mother's day. Went to a huge buffet style brunch and it was amazing.. had some eggs, bacon, shrimp, freshly sliced turkey.. mmm it was delicious. Heading back to Virginia later tomorrow night to just chill until graduation. Will probably get another session or two in the weightroom before things start shutting down. I turn 22 on the 19th and then graduate on the 20th and then I should be in baltimore a little bit after that until the big move to charlotte.

Coke
05-14-2007, 06:02 AM
Should celebrate all next weekend with the b'day and graduation back-to-back that way...nice rounds man.

ddegroff
05-14-2007, 07:48 PM
Yeah enjoy the graduation and Bday.

How did your big presentation go?

Sprints look like fun!

Stumprrp
05-14-2007, 07:51 PM
nice GPP chris

McIrish
05-14-2007, 08:45 PM
Got my big presentation tomorrow and then going to my roommate's art show reception..

Tell me you're at least living with a hot chick, not some failure hippy guy who likes to paint pretty pictures! :thumbup:

Haha, solid GPP work lately, Chris. You're in at 168 now, huh, you'll look like a monster when you get up around 180-190. Inspiring, bro, keep it up.

bill
05-17-2007, 08:44 AM
I puked just thinking of the gpp

offhegoes03
05-17-2007, 01:25 PM
coke: thanks man, it should be fun

ddegroff: yeah man, I really want to get into doing sprints much more. I really liked doing them when I used to run track.. they're painful, but so good for you.

rob: thanks big guy!

tim: hah, nah it's a guy.. he's not tooooo creepy. I wish it was a hot chick though, I'd let her use my paintbrush if you know what I mean

bill: hah it'll do that.. the first sprint wasn't too bad, but the last 2 were painful.

Thursday, May 17th

Back/Traps/Biceps/Chest

8 minute warmup on bike

High Rack Pulls: 135x5, 185x5, 225x5, 275x2
grip held me back if anything. These were really high b/c our squat rack's pins don't go down low enough. Bar started above the knee, so the ROM was pretty limited.

Yates Rows: 135x10, 135x10, 135x10

Shrugs: 50x10, 50x10, 50x8

BB Flat: 45x10, 135x5, 135x5
very light, trying to rehab these elbows

Incline Situps: +10x10, +25x10, +35x6

BTB Wrist Curls: 45x15, 45x15

HIIT: bike easy for 6 minutes, tabata workout for 4 minutes

overall a good workout.. elbows still bothering me a bit, but hopefully I can get it back to 100%.. this light benching is annoying me! anyways, probably won't get a chance to lift til next week sometime and it'll be GPP stuff until I get a temporary gym membership. Take care everyone.

ddegroff
05-17-2007, 05:25 PM
Covered the upper body well with that one.

Hopefully the elbow doesn't last much longer, rest up bro.

Stumprrp
05-17-2007, 07:48 PM
nothing wrong with high rack pulls man, great for overloading the system.

Coke
05-18-2007, 05:56 AM
A few days break will do you some good man...you've worked hard and deserve the broadened horizons!!

Atrox Mortis
05-20-2007, 11:56 PM
'Grats on graduation. I've been kinda remiss in keeping up with all my peeps in here, but you're still looking solid man. Keep on getting in whatever you can whenever you can, just the mentality of keeping it moving will help you keep up the good work.

offhegoes03
06-11-2007, 07:15 PM
ddegroff, rob, coke, atrox: thanks guys

Updates

So I've been gone for a couple of weeks now. Not necessarily busy, just lazy as hell. Here's what's new...

1.) Elbows and right knee still not 100%. I've been doing some light crossfit stuff and I'm sitting at about 165-168 right now. Gonna maintain and wait until I get back on insurance before I try to do some physical therapy or something. The pain is very minimal and it doesn't bother me when I actually do any lifting.

2.) Went to Charlotte this weekend to look at apartments. Found a nice, spacious 1BR/1BA for a very reasonable price. I'm really looking forward to moving down. Looks like I'll be there by mid july.

3.) Checked out the athletic building at the school I'll be teaching at. Looks like I'll have a good place to lift for free. The weights aren't that new, but there are like 6 squat racks and 7 lifting platforms for DL's/Oly Lifts. Plus it looks like they have bumper plates as well. I'm pretty psyched b/c I'll have a good place to work out at the end of the day without having to worry about an overly crowded gym.

Anyways, things seem to be going well, just wish my elbows were feeling better. Hopefully I can find someone to help rehab them once I get back on insurance. I'll try to stop by everyone's journals to catch back up with things.

McIrish
06-11-2007, 07:18 PM
Hah, look who's back in journal-land? Hey, if you don't mind my asking, how much does a 1BA/BR set you back inCharlotte? Out this way (DC metro) it's something like 900-1100... Craigslist or bust!

Ammotroop
06-11-2007, 07:22 PM
Welcome back! Anytime your in East NC look me up! I know a few gyms we can hit up.

offhegoes03
06-11-2007, 07:27 PM
hey tim, how's it going? I probably could have gotten a 1BR/1BA in a less than stellar area for $589/month. But apparently the area just wasn't the greatest, so I decided to upgrade a little bit. I ended up going with a 831 sq ft 1BR/1BA for $730/month. I'm so excited about it, I've got some big plans with the place, especially considering I have a ton of hand-me-down furniture.

offhegoes03
06-11-2007, 07:28 PM
ammo: sweet man, I'll let you know. I'll be moving in mid july but then I'll be pretty busy getting my lesson plans ready. Plus my school is sending me to Chicago for a conference in August. By the way, what's your name?

Ammotroop
06-11-2007, 07:48 PM
Mark, but everyone calls me Purcy..lol...(wifey hates that) last name is Purcell and in the military last names are all we use most of the time.

Coke
06-12-2007, 05:33 AM
Just some time off on the elbow may do the trick, you never know.

I know you are gonna be under some stress with all the new changes and adjustments, but that's good stress just from being dynamic - good luck!!

bill
06-12-2007, 07:33 AM
Excellent things looking up, don't let the kids drive you nuts!

ddegroff
06-12-2007, 04:48 PM
The new gym looks solid!

Who cares what they look like?

Bummer about the elbow/knee. I'm totally puzzeled at what it is. As long as it doesn't hurt while doing the CF stuff then might as well continue.

offhegoes03
06-13-2007, 10:21 AM
Coke, Bill, ddegroff: thanks guys for the kind words.. once I get my own insurance, I'm gonna get these elbows and knees looked at.

Crossfit Type Workout

Max Rounds in 10 minutes of: 10 pushups, 10 crunches, 10 sandbag rows (65lbs), 10 leg lifts

7 rounds + 9 pushups

Short workout that seemed to fly by. My grip was giving me trouble with the sandbag rows, but that's just b/c it's hard to grip a sandbag in the first place. The elbows feel completely fine when doing all of these exercises, but still give me some pain throughout the day. Now my left knee was bothering me while doing this workout even though I wasn't using leg drive with the rows. :scratch: don't know what's going on, but I'm gonna have to wait to find out.

ddegroff
06-13-2007, 07:28 PM
Good stuff bro!

mickyjune26
06-13-2007, 11:03 PM
the sandbags sound like fun. They are a pain to try to grip, especially when they clip them with such a small amount of loose material at the end.

keep it up! good luck with your joints.

Stumprrp
06-14-2007, 08:08 AM
great stuff chris sandbang ANYTHING is a workout from hell

Coke
06-14-2007, 09:57 AM
Cool to see the crossfit type thing going on in here dude.

offhegoes03
06-15-2007, 11:20 AM
ddegroff, mickyjune26, rob, coke: thanks guys, the sandbag stuff sure is tough, but it's a nice substitute for right now.

Crossfit Style Workout

3 rounds for time of: 25x milli presses (25 lb sandbag/med ball), 25x crunches (25 lbs added), 25x raised pushups (feet on chair)

Time: 9 minutes, 53 seconds

This workout destroyed my shoulders which was the plan. Gonna have a pretty busy but fun weekend. Going to the orioles game tonight with some friends (yeah they suck, but tickets are cheap on friday nights).. have a picnic on saturday and then a father's day celebration on sunday. I'll check back in with you guys early next week.

Coke
06-15-2007, 02:39 PM
Smart way to do things while in transition bro.

ddegroff
06-15-2007, 04:52 PM
Interesting workout bro. My shoulders hurt just reading that, lol.

McIrish
06-17-2007, 09:33 AM
Interesting workout bro. My shoulders hurt just reading that, lol.

:withstupi

Haha, I puked just reading that 10-minute crossfit hell! :thumbup:

Ammotroop
06-20-2007, 06:34 PM
Nice workout....someday i will get into the crossfit..

offhegoes03
06-20-2007, 07:22 PM
Coke, ddegroff, Tim, Purcy: thanks a bunch guys, and yes, my shoulders hurt for days afterwards.

My elbows are still giving me problems. My aunt is a physical therapist, so I think I'm gonna ask her advice this weekend on stuff I should be doing b/c I think I'm probably just making things worse jumping into the crossfit type stuff. I'll do what I can and hopefully rehab these elbows. Things are going great though. My family is going to the beach in about 2 weeks and then I'll be moving to Charlotte almost immediately after that vacation.

ddegroff
06-20-2007, 07:50 PM
Damn elbows. See what the PT/aunt has to say, I have much respect for PT's.

bill
06-20-2007, 09:09 PM
to bad about the elbows

mickyjune26
06-20-2007, 09:19 PM
I hope your shoulders hurt in a good way. Good luck with your elbows. It's nice that you have a relative who is a PT.

Coke
06-21-2007, 06:46 AM
Good luck, it's bound to clear up sooner or later...your schedule is always looking real tight, lol.

Ammotroop
06-21-2007, 07:15 PM
I hate being hurt. I hope your aunt can help you out.

offhegoes03
06-23-2007, 11:33 AM
ddegroff, bill, mickyjune26, coke, purcy: thanks guys, I'm hoping they stop bothering me sometime soon. I will see my aunt tomorrow at my cousin's baptism/1st bday, so I will have her check them out and suggest a course of action.

Short Workout

3 rounds, untimed:
15 pushups
15 40lb sandbag rows
30 crunches

Didn't time this since I didn't want to aggravate my elbow by going too fast. Felt pretty good, I'm going to keep icing my elbow and hopefully by keeping it light, I can rehab these elbows. I will have access to my school gym when I move down to Charlotte, so hopefully then I can start some light benching and other stuff.

ddegroff
06-23-2007, 01:43 PM
Yeah keep the muscles active with light work. As long as it doesn't aggervate the elbows any more.