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TeamArmenia
01-25-2007, 10:17 PM
Hey everyone,

Well after many weeks of debating on starting my own journal and my housemate Bohizzle telling me to start one, I finally am. I'm new to wbb but I have been hearing about this for over a year now thanks to bohizzle so indirectly I have been watching the wbb forums. Just a little about myself before I get into details about my workout etc. I'm an ex Football player and ex Rugby player, I played football for 4 years in high school and rugby for 8 years. Experience wise I have played many club teams for football and rugby but mainly my achievements were though rugby. I was on team Ontario and McMaster university varsity menís rugby. I had to stop due to many concussions and also a torn rotator.

I'm currently 21 turning 22 this year and I have been working out since grade 9. Just recently I have started to powerlift with my housemate and two other people on this forum (Sidior and Phildownunder). I am staying consistent with bohizzle 4 times a week at our university gym and progress has been going well. I'm 5'5 and currently on a cut, I weighed in at 225 during the last week of December and the last time I weighed myself I was 215. I'm roughly 20-22% body fat and trying to lean down to 10%. When I first started with Bohizzle in September this year when I decided to get serious with my lifting again I was doing basically 225 squats for reps but they were not parallel. I never deadlifted in my life and I found I was only deadlifting 135 pounds. My bench press due to my shoulder injury still sucks but I was repping at 175.

My new totals as of last week for one rep max are:
Dead lift: 385 x1
Squat (below parallel): 375 x 1
Bench (arched): 235 x 1

My lifts have gone up significantly and hoping for a 500/260/525 possibly by the end of 2007. As I said before me and bohizzle are on a 4 day split and its staying consistent, I'm hoping to stay as consistent as I can in the coming weeks but we will see what happens with exams. I will post pictures when I can get my hands on a good digital camera.
Anyways if you guys want to know more or details on whatever just post and Iíll reply whenever Iím free.

There will be a workout tomorrow shooting for 325 deadlifts for high reps and possibly high weight rack lockouts ... still deciding if Iím going to do the rack lockouts.

TeamArmenia (Joe) out...

PhilDownUnder
01-25-2007, 10:32 PM
see, no one replies!

haha. you're too short for anyone to care

:newbie:

TeamArmenia
01-25-2007, 10:33 PM
haha thanks phil

Bohizzle
01-25-2007, 10:35 PM
prediction for Joe's "high rep deadlifts" tomorrow - 6 reps. then u will lose count. I don't think we've gone over 5 reps in deads in the last 6 months lol

Andrew

TeamArmenia
01-26-2007, 06:53 PM
Today was back day with bohizzle
Pre workout weigh in 214lbs ... two and a half weeks into my cut. Down from 225.

Rack pulls from middle knee

135 x 12
225 x 12
315 x 8
365 x 6
405 x 4
455 x 2

I wanted to try sumo deads because my conventional was not going well with form. I ended up getting cretiqued by a few guys in the gym along with bohizzle and my sumo form is 100% better than my conventional. My back stayed tight and no bending at all.

135 x 10
135 x 10
225 x 8
225 x 8
225 x 6
225 x 6

Pull downs
90 x 12
120 x 12
135 x 8
150 x 6
167.5 x 3 .. haggard on the last pull to make it 4

Hammer strength high pull (I beleive thats the name of that mechine)
1 pps x 12
1.5 pps x 10
2 pps x 5

At this point i was totally pooped and yet when i got home i had to shovel our driveway ... my back is toast.

Saturday possibility of shoulders and arms and grip work.
Sunday legs day going for a decent squat reps at 315

Today I voted against doing 325 high rep deadlifts because I wanted to try out sumo form and I love it. Sumo is the way to go for me I feel that it is much more suitable for my build.

TeamArmenia out!

Sidior
01-26-2007, 06:58 PM
dude you are sooo hyooooog guyeeee!!!! I must learn your secrets!!!

wait what's that? you are only 4'2"? oh nvm....







gl with the journal man, Strong workout!

TeamArmenia
01-26-2007, 07:02 PM
haha thanks dave, come up on sunday and do legs with us.

Bohizzle
01-26-2007, 07:08 PM
yeah ur form is definitely awesome with sumos... or as far as i know... maybe if dave or phil come up to train with us they can check out ur sumo form.

Andrew

Sidior
01-26-2007, 09:23 PM
im not training on sunday, although saturday im down for something if you bitches are free

TTT
01-26-2007, 09:29 PM
Nice workouts, welcome to the forums!

PhilDownUnder
01-26-2007, 10:24 PM
forget mac. momentum is where all the cool kids play on saturdays!

yeah joe. i love sumo too. BE CAREFUL WITH YOUR HIPS! i miss mine. :cry:

PhilDownUnder
01-26-2007, 10:32 PM
just did a quick calculation here...

sumo = small rom -> joe = midget

so therefore, joe + sumo = midget rom

TeamArmenia
01-27-2007, 12:07 AM
haha thanks phil, and dave i dont think there is much happening sunday but i'll be in ur neck of the woods arround 5 pm saturday.

TeamArmenia
01-27-2007, 12:07 AM
Nice workouts, welcome to the forums!

Thank you.

TeamArmenia
01-28-2007, 10:04 PM
Alright just to start off, saturday there was a distraction and I was unable to do my alternate day (arms, shoulders etc)

Sunday went well with the lifts on my cut, currently 214lbs from 225

Squats
bar x 12
135 x 12
225 x 8
315 x 3 (failed on 4th due to knee)
275 x 5
275 x 5
275 x 5
275 x 5
(moral of the story, dont bash ur knee into the wall)
I felt kinda weak today because i didnt have a substantial lunch because i woke up at 2 and went to the gym at 4:30

Front squats for form work only
bar x 12
bar x 12
So far i'm starting to like front squats and will encorperate them into my workout. Bohizzle said that my form was good and i think i'll keep up with it and slowly work into them.

Romanian deadlifts
bar x 12
135 x 12
175 x 8
225 x 5
225 x 5
225 x 5
I tried to do more sumo stance because that way i can keep my back straight and tight so i dont hurt my self ... looks like i cant do anything with conventional haha

Lunges
60 lb dumbell
4 x 60 for 10 steps

Overall the workout was decent not up to par with my normal lifts of 315 for reps for squats, but I blame my self for not eating well this afternoon. My endurance is well from what i can see i am doing with the weights.

Looking forward for tuesday for a big chest day

Team Armenia out!

PhilDownUnder
01-28-2007, 10:16 PM
distraction? ha

"Girls weaken legs!" - Micky (Rocky I,II)

Bohizzle
01-28-2007, 10:33 PM
on the set that he failed, I may have given the worst spot of all time... it was ugly.. luckily no one got hurt lol

joe keep lifting consistantly and u might be one of the strongest midgets in the world soon enough.

Andrew

TeamArmenia
01-28-2007, 10:36 PM
haha striving to be the strongest 5'5 man in the world! ... you never know

Tofer
01-28-2007, 10:38 PM
Shorter guys tend to have a harder time with conventional deads (it's much easier to pull conventional if you've got long arms) so it's pretty common to see them turn to sumos. Check out some of KevinStarke's videos from this site; he pulls sumo too.

Anyways, pretty solid numbers all around man. And keep working on the front squats. Once you start doing them consistently they'll become one of your fave exercises.

TeamArmenia
01-30-2007, 09:32 AM
Weigh in at 215 start of workout
Alright today was something new, i went early morning with my old high school buddy that goes to my university.

I wanted to switch to DB flat bench rather BB bench for a while

FB DB
50 x 12
70 x 8
90 x 5
100 x 2
100 x 3 (haggard 4th assisted)
100 x 4 (none assisted)
110 fail ... i had it half way but failed out

Seated DB soulder press
50 x 10
50 x 5
50 x 5
50 x 5
50 x 5

Now here is the fun part of this shoulders madness
super set single arm db shoulder press with push press

push press
bar x 12
135 x 5
(started to super set after this with single arm after each set)
115 x 5
115 x 5
115 x 5

single arm db shoulder press
50 x 5
50 x 5
50 x 5

at this point i'm totally pooped and have no energy. So i worked on some clean form, looks ok but i still have a lot of work to do

Looking forward for wed back day

Team Armenia out!

Bohizzle
01-30-2007, 09:35 AM
how come push press weight is so low for u? were u tired or what?

TeamArmenia
01-30-2007, 09:38 AM
It was early morning for me and those FB DB's took a lot out of my system, plus my shoulder was being ******ed so i wanted to take it light today and just make sure i get the sets done and not just wimp out. Overall it was decent, my shoulder strength is a weakness as you know from prior injuries so i cant just jump back into huge weights was taking it nice and slow.

Sidior
01-30-2007, 11:04 AM
Nice squatting man, ****ty workouts seem to happen with that exercise. I know your shoulder has always bothered you so why stress overhead pressing so much?

TeamArmenia
01-30-2007, 11:10 AM
Nice squatting man, ****ty workouts seem to happen with that exercise. I know your shoulder has always bothered you so why stress overhead pressing so much?

I wanted to see how it felt at that weight, i dont want to totally give up push press but its been over a year and a half now since the injury. Just trying to get it used to working at that intensity again. The whole workout it did not bother me so i knew it was ok, if i felt any discomfort i would have stopped immidiately.

Sidior
01-30-2007, 11:18 AM
I wanted to see how it felt at that weight, i dont want to totally give up push press but its been over a year and a half now since the injury. Just trying to get it used to working at that intensity again. The whole workout it did not bother me so i knew it was ok, if i felt any discomfort i would have stopped immidiately.

Alright joe, I think after 1.5 years though you should get it sorted out for good. Your squat and dead are flying and if your shoulder was great your bench would be rocking too. Just some things to think about. Plus you need it strong for any type of strongman stuff.

Also dont msg me telling you to post in your journal when you dont post in mine ya bitch!!! lol

Hatred
01-30-2007, 11:55 AM
Great....an influx of Armenians...:rolleyes:

Que Paso?

PhilDownUnder
01-30-2007, 08:39 PM
why do i have to post in your journal if you just talk to me on msn?

haha

TeamArmenia
01-31-2007, 11:59 AM
Alright today was a piss of a day both at my doc appointment and at the gym. My doctor is a fool argueing with me about my cuncussions saying i'm wrong about my cuncussions when clearly i have had medical backup of them. And i hate my university gym because our trainers are ****ed in the head. anyways it was a back day and decent workout ... weigh in 214

sumo deadlifts
135 x 12
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
315 x 4

BB rows
bar x 12
135 x 5
155 x 5
175 x 5
185 x 5
195 x 4

Pull downs
90 x 12
120 x 8
135 x 8
155 x 8
165 x 5

side bends (DB)
50 x 8 per side
60 x 8 per side
70 x 8 per side
80 x 8 per side
90 x 5 per side

Overall decent It could have been better but was anoyed by the trainers and my doctor in the morning ... i didnt have my head in the game.
Next workout will be biceps triceps and traps workout.


Team Armenia out

Bohizzle
01-31-2007, 12:02 PM
for having a ****ty day, those are some pretty heavy lifts!

TeamArmenia
02-01-2007, 01:42 PM
Today was Chest installment #2 for this week.

FB DB
35 x 12
50 x 12
75 x 5
85 x 5
100 x 5
100 x 4

Incline DB
50 x 12
60 x 5
70 x 5
85 x 2

FB Rack lockouts
225 x 12
275 x 5
315 x 5
365 (fail) Budged a little bit.
315 x 4

Hammer strength
1 pps x 12
2 pps x 5
3 pps x 3

Decline BB
135 x 12
185 x 3
185 x 4

Sunday legs day!
an asside ... met another armenian at my gym! GO ARMENIA lol

TeamArmenia out ...

Sidior
02-01-2007, 03:40 PM
Real strong chest work!!! Like gimli says...dont tell the elf.


ya not sure what that meant

TeamArmenia
02-02-2007, 08:50 PM
Today was a "fun" day ... weigh in 214

Started off with DB curls (light)
25 x 12
30 x 10
30 x 10
30 x 10

Preacher curls (single arm DB)
25 x 12
30 x 10
30 x 10
30 x 10

Skull crushers (not sure how much bar weighs)
10lbs ps + bar x 12
35lbs ps + bar x 10
45lbs ps + bar x 5

Close grip FB BB
135 x 12
185 x 5
205 x 3
225 (fail got it half way almost to lock but i couldnt lock it out)

Farmers walks
80lbs db
95lbs db
100lbs db

I wanted to do the 120's but i was verry tired at this point.

Tomorow morning is shoulders followed by sunday legs day with bohizzle

Team Armenia out

TeamArmenia
02-03-2007, 10:45 AM
Shoulders and Traps day

DB Shrugs
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

BB shrugs
bar x 12
135 x 5
225 x 5
315 x 5

Seated DB press
40 x 12
65 x 5
70 x 5
80 x 3

Single arm DB push press
60 x 12
70 x 5
70 x 5
70 x 5

Overall intensity and workout was decent, was tired still from waking up early on a saturday. Shoulders are feeling well and starting to get back to its old strength.

Tomorow Legs day

TeamArmenia out!

Stumprrp
02-03-2007, 10:54 AM
solid work man

TeamArmenia
02-03-2007, 10:09 PM
Thanks stumprrp

TeamArmenia
02-04-2007, 02:38 PM
Legs day
Today was something interesting ... I did not think I was going to set a new PR on squats but I did.

Squats
bar x 12
bar x 12
135 x 12
225 x 5
275 x 5
315 x 5
355 x 3
385 x 1
405 x 1 (PR!!) my last PR was 375 two weeks ago

Front Squats
(I just started to do weighted Front Squats today after working a full session last week on form)
bar x 12
135 x 12
175 x 5
225 x 1
205 x 5
205 x 5
Overall these front squats felt good and maybe if i had some more energy I could have done sets at 225, I found that my elbows dipped down a bit but overall in control.

DB Lunges
70's x 20 steps
70's x 20 steps

Overall I was extatic with my performance today at the gym and i cant wait till i hit my bulk again, this cut so far is going really well i'm down to 213 from 225 three and a bit weeks ago.

Next day is Chest day, expecting big weights to come that day aswell.

Team Armenia out!

mikesbytes
02-05-2007, 04:33 AM
Great training! Did you play league or union ?

TeamArmenia
02-05-2007, 05:51 AM
hey mike thank you, and I played for Ontario Rugby Union. I also played for Senior Varsity Rugby @ McMaster University 3 time University champs. I'm still deciding if i am going to play one more final year, it all depends what the doc's say about my cuncussions. Ive also played many club teams down here and also overseas rugby in israel.

Sidior
02-05-2007, 05:39 PM
huge ****ign squats!!!!

mikesbytes
02-05-2007, 09:53 PM
hey mike thank you, and I played for Ontario Rugby Union. I also played for Senior Varsity Rugby @ McMaster University 3 time University champs. I'm still deciding if i am going to play one more final year, it all depends what the doc's say about my cuncussions. Ive also played many club teams down here and also overseas rugby in israel.

OUCH! Glad I quit before leaving school. I preferred Union.

TeamArmenia
02-06-2007, 11:22 AM
Changed it up today to Back day because i wasnt feelin the Chest workout for today.

Went to the gym to find out all the platforms taken and this one kid aparently was supersetting so i had to wait like 20 min before i could even start deadlifting. Anyways today was ok I didnt have chalk with me wich kinda pissed me off lol

Sumo Deads
135 x 12
225 x 5
275 x 5
315 x 5
365 x 3
385 (failed, i had it up about to lock and the bar slipped out of my left hand, hence why i was pissed because i had to chalk)

BB rows
135 x 12
155 x 5
185 x 5
205 x 4
225 x 2

Side DB bends
50 x 8 per side
60 x 8 per side
70 x 8 per side
80 x 8 per side
90 x 5 per side

Overall i lifted some heavy weights today but was still peeved about that 385. For people who dont know, i switched from conventional because of my form so i had to rebuild with sumo, so far so good but hoping for a 455 deadlift soon.

Next day should be chest

Team Armenia OUT!

Stumprrp
02-06-2007, 01:09 PM
nice deadlifts man

TeamArmenia
02-06-2007, 03:51 PM
Back day part two

I went back to the gym with Bohizzle for a seccond workout because i didnt feel like my morning workout was up to my standards.

Rack pulls
135 x 12
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Pendley rows
135 x 12
175 x 5 (felt good but i was tired so decided to bump it down to finish sets)
155 x 5
155 x 5
155 x 5
155 x 5

Farmers walks (DB)
Me and Bohizzle guestimated the distance from what i was going to farmers walk and assumed its arround 80 feet.

100 28 secconds for the 80 feet walk
110 17 secconds to 40 feet but grip gave out in left hand then turned arround for another 15 feet or so for 7 secconds then i racked the weight.

My grip was tired today but it was overall a good day.

Weight after workout was 213 so far cut is going according to plan.
looking forward to chest tomorow

TeamArmenia out!

TeamArmenia
02-06-2007, 03:51 PM
nice deadlifts man

Thanks man.

Sidior
02-06-2007, 03:53 PM
you pulled twice today? ****

mikesbytes
02-06-2007, 11:19 PM
you pulled twice today? ****

Addicted

TeamArmenia
02-07-2007, 03:16 PM
Worked out some Chest today, Bohizzle was with me but doing a Back workout

FB DB
60 x 12
70 x 5
80 x 5
90 x 5
100 x 4 + 1 assisted boost
105 x 1
105 x 1 assisted boost

Incline DB
50 x 12
60 x 5
70 x 5
70 x 5
80 x 5
80 x 3 I got really tired for some reason at this point, normally i'm fine but I stopped so i wouldnt hurt myself.

Hammer Press mechine
1 pps x 12
2 pps x 5
2.5 pps x 5
3 pps x 2 I tried for a 3rd but I was extreemly tired so I called it a day after this.

After the workout I went upstairs and did laps arround the school track just to get the heart rate up.

Taking next day or two off, after that its legs day.

TeamArmenia out

TeamArmenia
02-09-2007, 08:54 AM
Today was Shoulders and Arms

Seated DB shoulder Press
50 x 12
60 x 5
70 x 5
80 x 5
85 x 3 (new PR) (had assisted rep at the end)

Standing single arm DB push press
60 x 5 per arm
70 x 5 per arm
80 x 5 per arm
85 x 5 per arm
90 x 3 per arm (New PR)

Curls for girls (easy curl)
25lbs pps x 10
35lbs pps x 10
25lbs pps x 8
25lbs pps x 8

Zottman curls DB
25 x 10
25 x 8
25 x 5
at this point my arms are burnin with lactic acid and i couldnt go more for the curls. seems light a light weight but the exersize is rediculus on your biceps.

Cable Horse tail
50 x 12
105 x 8
125 x 8
125 x 8
125 x 5

seated overhead DB tricep extensions.
50 x 12
70 x 5
70 x 5
70 x 5

overall seemed like a decent workout, I was happy with my single arm db push press and looking forward for legs on sunday.

Big things come in small packages
TeamArmenia out!

TeamArmenia
02-11-2007, 01:55 PM
Saturday was legs day, worked out with Sidior in his home town.

Warmup 5 min on bike and streatch

Squats
bar x 12
135 x 12
225 x 5
275 x 5
315 x 3
315 x 3
315 x 2 (had one more in me but i didnt count it because it was assisted)

Front Squats
bar x 12
135 x 5
185 x 5
185 x 5
205 x 3
225 x 3

Lunges (DB)
70's 2x for at least 10 steps

Farmers walks
105 db arround Sidiors gym 2x
some douche bag kids were in my way and wouldnt move when i said move, i almost ran them over.

overall soilid workout and sidior is a champ with his squats.

Next few days off because of doctors appointments and family related stuff.

TeamArmenia OUT!

mikesbytes
02-11-2007, 04:51 PM
Mate you work out hard. If you can't use chalk, then whats the alternative?

I would of moved out of the way, a 105db would hurt if it landed on my foot. Try some Aussie on them next time "Excus Mate" or some Kiwi "Hey Mate".

TeamArmenia
02-11-2007, 06:17 PM
Mate you work out hard. If you can't use chalk, then whats the alternative?

I would of moved out of the way, a 105db would hurt if it landed on my foot. Try some Aussie on them next time "Excus Mate" or some Kiwi "Hey Mate".

haha yeah maybe next time. well I got lucky my housemate bohizzle got me a block of chalk. Plus Sidiors gym didnt have DB's over 105, i'm used to Farmer walks with the 115 - 125's, trying to get my self to the 135s. Seriously without chalk it is possible if ur hands are dry as hell and u cant feel pain. There came a point where it felt like I was going to rip off my palm from my hand cuz of the nerling on the DB's at school.

TeamArmenia
02-14-2007, 12:13 AM
Chest day
FB BB
bar x 12
135 x 10
185 x 5
205 x 3
205 x 3
205 x 3

Incline DB
55 x 12
70 x 5
75 x 5
80 x 5
85 x 5
95 x 1 (assisted, then failed to try for 2nd)

Hammer Press
1 pps x 12
2 pps x 10
2.5 pps x 5
3 pps x 2

Static hold
115's 30 secconds
after this I was tired and wanted to go home, wasnt feeling all that great.
overall decent workout and looking forward for back day. Taking valentines day off so will end up being my "cheat" day cuz of the GF.

TeamArmenia OUT!

TeamArmenia
02-16-2007, 07:38 PM
Back workout
today i'm back at my parents house for reading week. I took my little brother thats 15 years old and got him to start lifting with me. He started to do deadlifts but raised because his flexibility sucks but we will work on that and also did solid BB rows, pull downs and side bends all with near perfect form. I'm quite proud of him.

Deadlifts
135 x 12
225 x 5
275 x 5
315 x 5
325 x 3
325 x 3
325 x 3

Penley rows (keeping these light)
135 x 5
135 x 5
135 x 5
135 x 5

Pull downs
60 x 12
100 x 5
120 x 5
140 x 5
160 x 5

Side bends
50 x 8 per side
60 x 8 per side
70 x 8 per side

After this I was kinda tired, overall great workout and my little brother is going to start going consistant. Looking forward for an easy traps and triceps day tomorow or sunday.

TeamArmenia OUT!

Sidior
03-03-2007, 06:28 PM
this thing sure lasted for awhile lol....

mikesbytes
03-07-2007, 05:44 PM
Come on Team America, what happened with the dudes who don't get out of the way?

Sidior
03-07-2007, 09:17 PM
he trained with me tonight, he just doesnt post anymore....something about being too short

mikesbytes
03-07-2007, 09:26 PM
Saving his 2000 words per day for the ladies

Sidior
03-07-2007, 09:27 PM
Saving his 2000 words per day for the ladies

nah he has a gf, hes just a bitch lol

TeamArmenia
11-12-2007, 04:26 PM
This might appear to be a shock to everyone but I have returned to the lovely world of weight lifting. Last time I had a solid workout was in feb where I was about to run over these two kids in sidor's gym back home. To explain my absence from the gym it might bring some tears and some non hatred towards short people (ahem Dave). I ended up getting strep throat from my ex GF and lead to a bad case of "Walk in clinic doctors don't know that their patient is allergic to certain meds" prescribed me the wrong meds got sick for about a month. An aside my house mate bohizzle's gf brought her cat (which i hate with a passion) and I later find out i developed an allergy to cats. With that all said and done I had left the gym for over a month now and all my exams deferred into my summer had to study for two weeks straight so i can finish my degree.

I finished my degree in political science, then comes two more operations! one for my wisdom teeth then followed by my deviated septum where they had to realign my nose wall so the right side can be used to breath. This being said I was out till September, i was on T3's like it was a fat man's candy and which later to my delight lead to my hemroid. this couldn't get worse you say? well there was a possibility of a stomach infection due to my operations (i don't know how) but anyways i was on antibiotics for a while and now here i am getting back into the groove of things. I'm happy to see that I'm back on the forums and slowly work on my lifts like i did before.

Friday's workout - chest / shoulders
worked out with my buddy Kevin and bohizzle @ mcmaster gym

FB BB
Bar x 12
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Incline DB

40 x 12
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Seated DB shoulder press

40 x 12
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

BB push pres
bar x 12
95 x 5
95 x 5
115 x 3
115 x 3

overall this workout was decent since it was my first real day back at the gym, I'm going to try to work out all my gimpyness over the next few weeks so i can get back into my normal weights / rutine.

Saturday Back day

Sumo Deadlift
135 x 12
225 x 12
275 x 3
275 x 3
275 x 3

T bar
1plate x 12
2plate x 8
3plate x 8
3 1/2plate x 5

pull downs
95 x 12
115 x 8
145 x 8
155 x 8
160 x 8

DB rows (both sides)
60 x 5
60 x 5
60 x 5
60 x 5

In the afternoon went with bohizzle and his GF to play some squash to nearly beating the lightweight at the game but after falling down and becoming one with the floor and the wall I lost but had a nice run and sweat going after.

It was a good workout could have done a bit better when it came to the DB rows but I was getting a bit tired from the deadlifting.

Sunday - legs day!!

Back squats

bar x 12
135 x 12
185 x 5
185 x 5
185 x 3
185 x 3

Good mornings

bar x 8
65 x 5
95 x 5
95 x 5
105 x 3

DB step ups (both legs)

40 x 8
40 x 8
40 x 8
40 x 8

10 min bike cardio cool down.

Todays workout was not bad, I wanted to keep weights low A) not to hurt my self off the start and also work on my form all over again, since i was off for such a long time from working out It was time i worked on my form again. Thanks goes out to Bohizzle, he worked out with me today and helped me by checking my form.

Monday - Cardio day

Today was very ****ty, I went to my gym at 4:30 pm and it was PACKED, no bike no station nothing free. It was rammed with people, kinda disappointing so i ended up just going on the track for 25 min to later hear that the track team is coming and taking over the entire track so we all had to leave. I left got my things did my final weigh in and sitting at a solid 204 from my previous weights over 220 last time i was working out.

My goals now is to get back into a decent routine and try to cut down my weight so i can properly bulk up later on. I am going to try for 185 (not setting a date yet) but going to work towards that.

Tomorrow will be my chest and shoulders installment # 2

KevinStarke
11-12-2007, 04:52 PM
Nice volume on your workouts, i'll keep an eye on this journal.

Sidior
11-12-2007, 09:52 PM
Dude I didnt realize that was the story man, ****ing gfs...they are the devil. Hope training gets back to where it was quickly. Looking forward to training with you again in the future.

mikesbytes
11-13-2007, 04:58 AM
Welcome back.

Bummer about all the stuff, good to see your back into it.

TeamArmenia
11-14-2007, 12:38 AM
Chest / Shoulders day!
Trained with bohizzle today.

FB BB
bar x 12
135 x 8
185 x 3
185 x 3
185 x 3

FB BB (single choke average bands)
Bar + band x 8
95 + band x 5
135 + band x 1
135 + band x 1
135 + band x 2

I found this semi uncomfortable and also weird so it was more of a trail process for me. Spoke with bohizzle said at the top should be + 70 pounds or so for the single choke, anyways this wasn't really something I liked. This took a bit out of me since I was trying to get in the groove of it.

BB push press
bar x 12
95 x 8
115 x 5
125 x 3
125 x 3
125 x 3

DB Incline press
40 x 5
40 x 5
50 x 5
50 x 5
60 x 3
60 x 3
(I wasn't feeling too strong at this point because that band work that i did with bohizzle didn't leave me enough to really enjoy my DB incline press)

Overall I'm still trying to build up to my real numbers, I'm expecting in a few weeks to step up to my old lifts (crossing fingers) right now still keeping light till I can get my form tight again and feel 100% to push myself harder.

Tomorrow is going to be my back workout and I am hoping to try to hit a bigger number and get closer to my old reps.

~ Joe

Sidior
11-14-2007, 12:42 AM
Keeping it strong man. I would not worry too much about top end work at this point, even if andrew tries to convince you otherwise.

TeamArmenia
11-14-2007, 08:21 PM
Strong back workout day
Today I worked out with my high school buddy Kevin @ mac gym.

Deadlifts
135 x 12
225 x 8
285 x 5
315 x 5
365 x 2
225 x 3
225 x 3

pendlay rows
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Pull downs
75 x 12
90 x 12
105 x 8
120 x 8
150 x 5

Hemmer strength low row
1pps x 12
2pps x 5
2pps x 5
2pps x 5

Overall very impressed with myself with this back workout. Feeling much stronger with todays back workout. I am happy with the gains I had this week since I was off for a while, i can say safely that i'm on the road to better lifting now that i'm feeling 100%.
Weigh in pre workout 206
weigh in after workout 205

Next workout prob tomorrow will be legs followed by a cardio day

~ Joe

TeamArmenia
11-17-2007, 05:05 PM
Legs Day
Trained with Andrew today.

Sorry for the delayed post been lazy to do anything recently.

BB Back Squats
bar x 12
135 x 12
185 x 8
225 x 5
225 x 5
255 x 3
255 x 3
255 x 3

Good Mornings
Bar x 12
95 x 5
115 x 5
115 x 5
115 x 5
115 x 5

BB Static holds
225 (double overhand)
225 (double overhand
315 (double overhand for 5-10 sec) failed
315 (mix grip)

Box Jumps
we did some simple box jumps that went up 3/4 to my hight from standing. It was difficult for me and Andrew to do since we were mind ****ing ourselves half the time. It was a good end off to the workout, i was very tired today and i took the next few days off so i can do some of my lab work for school.

Pre workout weigh in 205.8
weigh in after workout 204.5

Overall good workout, next few days off. Resume training most prob on Monday.

~Joe

TeamArmenia
07-13-2010, 09:27 AM
Hello everyone,

It has been over a year or so since I have really used the forums. Finally graduated last year from McMaster University with my 2nd degree. 6 years at mac and 1 year at seneca = $41500 debt WOOT!

Anyways I have been keeping on the down low the past year working out at my local Good Life gym in Richmond Hill. Had to move back home into my parents house. Its not a bad deal, free rent, mom makes me food and better yet she refuses to let me do my own laundry!! SCORE!

To the point now... so looking back at my lifts, I was a pussy. My new lifts are much better. Last night I trained chest, been consistantly going to the gym since November 2009. Now you may wonder why I stopped for such a long time? 1) school towards the last year of my 2nd degree became a pain in the ass 2) I got really lazy 3) made lame excuses (Sidor and Bohizzle can affirm this) 4) I felt like being fat.

Now things have changed, I am working full time and working out 6 days a week. I will keep this journal updated from now on hopefully people will welcome me back again to the forum.

Current body weight 227
Approx body fat 19%
Height 5'5 (still short, fml)

Chest / Traps workout (July 12th 2010)

Warmup - 15 mins Bike
Warmup - 15 mins Shoulders 5lbs

FB BB
bar x 25
135 x 18
225 x 8
275 x 6
315 x 5
315 x 5
315 x 5
315 x 5
225 x 12

Incline DB
75 x 12
100 x 8
115 x 5
115 x 5
115 x 5
115 x 5
75 x 12

Incline DB Fly
35 x 12
50 x 8
60 x 6
60 x 6
60 x 6
60 x 6

Cable Fly's
70 x 7
70 x 7
70 x 7
60 x 6
60 x 6
60 x 6

Seated French Chair DB Shrugs
145lbs / hand x 8
145lbs / hand x 8
145lbs / hand x 8
145lbs / hand x 8
145lbs / hand x 8

Standing BB shrugs
3pps x 8
3pps x 8
3pps x 8
3pps x 8
3pps x 8

Peck Deck
105 x 12
175 x 8
215 x 6
215 x 6
215 x 6
105 x 12

Overall the workout was great, took me 2.5 hours to finish everything. Sidor and Bohizzle know that I love to take my time with my sets, explains the 2.5 hours lol. Anyways i'm sitting at work with nothing to do waiting for the next manager to walk in so I can go to the gym. Tonight will be legs, heavy farmers / front squats etc, going to try to break my 275 front squat rep record, maybe even push a 315 if i'm lucky.

I will be posting new pictures / videos soon enough once I get them converted to a smaller size.

Take care, keep strong

Joe

Bohizzle
07-14-2010, 12:59 PM
Looks good in here OSAP for Hosap lol :D. Keep it up! Let me know about that competition and when/where it is.

TeamArmenia
07-14-2010, 09:26 PM
July 14th 2010
Legs (Quads,Calf dominant workout)

Warm up - Bike 15 min
Warm up - Dynamic Stretches 15 min

Farmers walks with step ups in middle of the course. Before I move on to say what I lifted, my farmers walks are more of an obstacle course with lots of turns and step ups. I will draw up a diagram at a later date and post it. My farmer walks are very painful and prob one of my most favorite workouts ever.

(Warm up set / feel set) 120 x 3 full lengths
145 x 4 full lengths (step ups x2)
145 x 4 full lengths (step ups x2)
145 x 4 full lengths (step ups x2)
145 x 4 full lengths (step ups x2)
(weight is represented per hand and length is 5 meters)

Front Squat (hands out)
Bar x 20
135 x 12
225 x 8
225 x 8
275 x 6
275 x 6
275 x 6

Reverse machine hack squat
6pps x 16
8pps x 12
9pps x 10
10pps x 6
10pps x 6
10pps x 6
(Drop sets) (30 sec delay between sets)
8pps x 12
6pps x 14
4pps x 16
2pps x 18

Leg press
6pps x 12
8pps x 10
9pps x 8
10pps x 6
10pps x 6
10pps x 6
(Drop sets) (30 sec delay between set)
6pps x 12
5pps x 14
4pps x 16
3pps x 18
2pps x 20

Machine Calf raises
275 x 12
335 x 12
395 x 8
395 x 8
395 x 8

Overall the workout went well and as planned. I did say I wanted to do 315 front squats but If I did I may have burnt out too early so I tried to pace myself for the rest of my workout. I expect to keep relatively the same weights for the next few weeks but I am also thinking of switching up my workout routine. I have been following my own setup for the past 4 months and its about time I switch it up.

Take care, keep strong

Joe

TeamArmenia
07-15-2010, 01:53 AM
Looks good in here OSAP for Hosap lol :D. Keep it up! Let me know about that competition and when/where it is.

Yeah the competition was a few weekends ago Andrew. I couldn't go up because I got D-Bag managers who refused to cover for me and we had too much work. I was about to quit my job there and then but I need the money lol. There were 21 competitors about 8 ended up getting injured and or sent to the hospital, one dude's hands ripped right open from doing 800lbs wheelbarrow race.

Anyways man, you still doing the strongman Sundays? (I don't have the facebook msg anymore to check!)

TeamArmenia
07-15-2010, 09:08 PM
Today I decided to take the day off, was having severe DOMS and it hurt like hell to walk. Plan to hit the gym tomorrow after work and do shoulders.

Joe

Bohizzle
07-16-2010, 08:54 AM
Yeah the competition was a few weekends ago Andrew. I couldn't go up because I got D-Bag managers who refused to cover for me and we had too much work. I was about to quit my job there and then but I need the money lol. There were 21 competitors about 8 ended up getting injured and or sent to the hospital, one dude's hands ripped right open from doing 800lbs wheelbarrow race.

Anyways man, you still doing the strongman Sundays? (I don't have the facebook msg anymore to check!)

Sucks man. I will prolly be doing some sled pulling and stone lifting, but I don't think it will happen this weekend. it will probably have to be next weekend. Are you free on Saturdays? Saturdays probably work better for me for the near future.

Andrew

TeamArmenia
07-17-2010, 10:57 PM
Hey everyone,

took the past few days off from the gym because of work, it got a bit crazy and I needed to cover some shifts. Been keeping up with my cardio though, planning to hit the gym hard tomorrow afternoon since its my day off.

Take care,

Joe

TeamArmenia
07-18-2010, 05:22 PM
July 18th 2010

Tricep/Bicep/Shoulder Workout

It was a few days since I was last in the gym and I wanted to make up for the missed days. I did 3 tricep movements, 3 bicep and only 1 shoulders. I was feeling great, woke up from a nap and headed off to the gym, I started with shoulders then realized that they were sore and didn't want to risk injury so only did 1 exercise. The rest went well and I burnt myself out quite well today.

Warmups (Rotator (inside/outside) , front, side laterals)

Seated DB shoulders (French chair)
65 x 12 (warm up)
85 x 10
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
65 x 12

Note: Felt great during but after I decided to call it a day on my shoulders since after the last cool down set I felt a bit of pain.

French Chair DB triceps extensions
80 x 12
100 x 10
115 x 10
120 x 8
145 x 6
145 x 6
145 x 6
145 x 6
145 x 6
80 x 12

Note: Felt great, no complaints.

FB Easy Curl Skull Crushers
1pps x 5
1pps x 5
1pps x 5
1pps x 5
1pps x 5

Note: Again felt great, no complaints

Cable Triceps extensions
165 x 16
195 x 10
195 x 10
195 x 10
195 x 10
195 x 10
165 x 12

Note: A final workout for my tri's today and they felt on fire but good results.

Seated single arm DB curl
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8

Note: I had veered away from bicep workouts in the past, just never saw a great potential for me out of them but now i'm going to add them in as an easy workout addition to my new split.

Single arm Isolated Negative curls (machine)
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Seated Zottman curls
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

Final thoughts on today, it was a great workout. I saw some good results with my triceps today but not with my shoulders. Trying to make sure I don't re injure my rotator so I kept it only to one workout. All in all this workout took me 2.5 hours, its about the average length of time I spend at the gym.

The plan tomorrow is to hit back after work unless I am stuck staying late.

Take care, keep strong

Joe

TeamArmenia
07-19-2010, 05:19 PM
So Mariusz Pudzianowski goes from WSM to MMA and now I discover he was a rugby player too? Kind of a scary thought and scary sight....

TeamArmenia
07-20-2010, 08:10 PM
July 20 2010

Back and Traps

DB High rows
145 x 8
145 x 8
145 x 8
145 x 8
145 x 8

Wide Grip pull downs
125 x 12
170 x 8
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Close Grip Pull downs
100 x 12
145 x 8
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Seated Lat pulls
155 x 12
225 x 8
275 x 5
295 x 5
175 x 10
175 x 10
175 x 10

Penlay BB rows
135 x 8
155 x 6
190 x 5
190 x 5
190 x 5

Seated DB Shrugs
145 x 8
145 x 8
145 x 8
145 x 8
145 x 8

Standing BB Shrugs
3pps x 8
3pps x 8
3pps x 8
3pps x 8
3pps x 8

Notes: Felt good, took 2.5 hours to finish. Tomorrow will prob be a legs day depending on how I feel.

Take care,

Joe

TeamArmenia
07-28-2010, 09:51 PM
July 28 / 2010

Today was an interesting day at the gym. I took a break from the gym for about a week just to let my body rest and recover from all the **** I put it through. I was working out beside some dude which had some rugby apparel on. I asked him if he had played rugby and he said he is on vacation from Austria and he plays pro league. Was kinda cool, the dude is a hooker (rugby position) like me and so I wasted a good 30 min chatting it up with this guy. Anyways found myself a decent partner to work out with at my gym now till the end of summer.

Warm-ups
Shoulders 5 lbs / 10 lbs

BB Flat bench press.
Bar x 20
135 x 12
185 x 6
225 x 5
275 x 5
315 x 3 (Controlled slow reps, full extension with .5 sec pause at bottom)
315 x 3 (Controlled slow reps, full extension with .5 sec pause at bottom)
315 x 3 (Controlled slow reps, full extension with .5 sec pause at bottom)
225 x 12

Incline DB press
70 x 12
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
80 x 10

Yoga ball DB press
80 x 10
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Peck Deck
135 x 15
195 x 5
195 x 5
195 x 5
165 x 10

Cable Fly's
80 x 5
80 x 5
80 x 5
70 x 5
70 x 5
70 x 5

Happy with today's progress after taking about 1 week break. Tomorrow I probably wont be in the gym because of work. Work is being a pain in the ass, over 40 hours a week now. I am trying to fit the gym in as best I can.

Take care,

Joe