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Cirino83
04-03-2007, 06:06 PM
Ok I finally got my lazy ass and decided to pop my cherry with this whole journal thing. I have been keeping track in a notebook, but I could always use some advice/critique from the almighty WBB gang....so please comment/give advice or call me an idiot if I'm doing stupid ****.

Background:
Age: 23 Height: 6ft
Start weight: 174 Current: 197 @ 14.6%
Years Experience: Off and on through high school and after I graduated, then steady for about 1.5 years. (didn't know what the hell I was doing though)
Correct Years of experience: Since I joined WBB

Status: Cutting
Short term goals: Maintain muscle I gained and be sub 10%
Long term goals: Get fkn huge and ripped

Split: B G B with minor changes. Made it a 5 day split since I am currently cutting.

Day 1: weights
Day 2: weights
Day 3: punching bag/jog/sand bag up stairs
Day 4: weights
Day 5: weight
Day 6: off
Day 7: off

Diet is pretty good for the most part. Cals ~2800 fat ~ 96 carbs (varies) protein ~ 220+
Supplements: ALN Creatine 500, Nitrean & Once a day multi. (sometimes NO-XPLODE)

Inspirational Video:
http://www.youtube.com/watch?v=6ziOhn-rD7Y&mode=related&search

Cirino83
04-03-2007, 06:16 PM
Tuesday, 4/3/07

Day 3:

Punching bag for ~10 minutes ->5 min then 1 min break then 5 min again
Jog/walk .5 miles
ran 70 lb sand bag up stairs (15) x 5

Diet was good/clean. Water intake was low today.

Cirino83
04-04-2007, 07:03 PM
Wednesday, 4/4/07

Day 4:

Deadlifts
155 x 8
205 x 5
255 x 5
270 x 5
275 x 3

Good Mornings (Just nailed form...weight sucks right now though)
115 x 8
125 x 6
135 x 6

BB Lunges Just started back up light with squats/lunges after 2 week break due to sore ass knees from bad form. All is good now though. Time to ramp up weight.
135 x 10
155 x 10

Skulls
5 sets of 90 x 10

Cable Pressdowns
60 x 10
70 x 10
75 x 8

Weighted bench dips
80 x 12
90 x 12
90 x 7

Neck Harnass
20 x 20

Overall decent workout considering mood was ****ty due to quitting smoking saturday for the second time...1 extra hour of traffic because of snow/sleet and workout was later than usual this evening by about 1.5 hours.

Diet was pretty good. cals ~2700 fats ~ 115 carbs ~ 130 protein ~ 240
Water intake low.

Unholy
04-04-2007, 07:17 PM
Sweeet lifting man. Those good morning look Solid. I'm too much of a pussy to try them myself.

Cirino83
04-05-2007, 08:00 AM
Sweeet lifting man. Those good morning look Solid. I'm too much of a pussy to try them myself.

Thanks man. Good mornings really kick my ass. (or back and hams)

Mik
04-05-2007, 10:52 AM
I love GMs. Nice work.

Cirino83
04-05-2007, 06:37 PM
Thanks Mik...I'm learning to love them :)


Thursday: 4/5/07

Day 1:

Bent Over BB Rows
145 x 8
170 x 8
180 x 8

T-Bar Rows (Free weight BB)
(weight excluding bar)
115 x 8
130 x 8
140 x 8

BB Rows
55 x 10
55 x 10


Flat Bench
155 x 10
205 x 5
225 x 4
225 x 4
180 x 10

Incline (Need to work on BB weight increase...this is girly and pathetic)
155 x 8
160 x 7
160 x 5

Pec Dec
80 x 12
90 x 12

Weighted rope crunches
70 x 10
70 x 15

Workout started off strong...but when I hit 3rd set of flat bench I felt like my arms had zero energy in them. Maybe from heavy dips yesterday or maybe the cut is catching up to me with strength. Either way it sucked and I'm pissed at how ****ty chest workout was tonight.

*Get flat bench back to normal weighted sets
*Increase Incline weight
*Don't be such a pussssy

Unholy
04-05-2007, 08:06 PM
Workout looks good to me man. That benching is strong. You should try alternating between back/chest exercises. I found this helped me a lot with strength gains across the board.

Chris686
04-05-2007, 08:18 PM
My arms would be pretty winded after all that work too. Especially on a cut!

Cirino83
04-06-2007, 07:09 AM
Workout looks good to me man. That benching is strong. You should try alternating between back/chest exercises. I found this helped me a lot with strength gains across the board.

Thanks bro
Hmm...I might give this a try...anything at this point is worth it. Thanks for the advice..makes sense ina way.


My arms would be pretty winded after all that work too. Especially on a cut!

It was never a problem during a bulk...cutting sucks tho ;(

Mik
04-09-2007, 07:27 AM
Nice workout. Bench numbers look good to me.

Cirino83
04-09-2007, 12:57 PM
Nice workout. Bench numbers look good to me.

Thanks man.


Have a stupid cold for the last few days...going to try to lift tonight though...even with my sore throat. :whip:

Cirino83
04-10-2007, 06:18 PM
Tuesday, 4/10/07

Day 2:

Squats (staying pretty light after ****ing up knees a few weeks ago)
135 x 8
155 x 5
205 x 5
225 x 3
245 x 3

Hack Squats
145 x 5
185 x 8

Hammer curls (2 hands excluding weight of bar)
90 x 10
90 x 10
90 x 10

Alt DB curls
55 x 10 (5 each)
60 x 10 "
60 x 10 "

Preacher curl **** yeaaaaaaaa
80 x 10
90 x 12
90 x 12

wrist roller
5lbs x 3

First time lifting since Thursday last week. Took Friday and Sat off...then got a cold Sunday and it is still here...maybe worse today so far but I was feeling lost without lifting and had the feeling I was losing anything I gained so I sucked it up. (lifted at home so don't worry people) Diet has been pretty good. It's easy to eat on a cut while sick beacuse I don't have to eat so much.

Cirino83
04-12-2007, 10:18 AM
Haven't lifted since Tuesday. Cold won't go away although I feel better today than yesterday. The sweats are here too. God I hate being sick. Will lift tonight though.

Unholy
04-12-2007, 10:48 AM
Feel better, eat up before your session. I hope to see some solid numbers in here tonight.

Mik
04-12-2007, 11:14 AM
Curl jockey! :)

Feel better man. I'm sick as a ****ing dog too. Sux.

Cirino83
04-12-2007, 11:18 AM
Thanks guys...

Man I love to just hammer away at those bi's ;)

tonight ater regular workout I might put on a cut off shirt and do more curls in the mirror while grunting each rep out. Then walk it off and flex some more. haha


Mik do you have a journal? The one I found was from over a year ago? :cry:

Mik
04-12-2007, 11:30 AM
Man I love to just hammer away at those bi's ;)

tonight ater regular workout I might put on a cut off shirt and do more curls in the mirror while grunting each rep out. Then walk it off and flex some more. haha


Mik do you have a journal? The one I found was from over a year ago? :cry:

LOL. Don't forget to spray down with PAM!

I'm thinking of starting one again. Where my last one left off was basically when I was forced to stop lifting due to back injury. I've been back lifting for a couple of weeks. I'm too weak to bore people with numbers. Bah!

Cirino83
04-12-2007, 06:46 PM
Thursday, 4/12/07

Ok here it is. Training has been ****ed up this week due to a cold. Ended up much better than I imagined, but not 100%


Day 3:

Chin-ups
BW x 10 (warmup)
15 x 5 (shoulder width underhook)
15 x 5 (close grip underhook)
20 x 5 (shoulder width underhook)
20 x 5 (close grip underhook)

Lat Pulldowns
90 x 8
100 x 8
110 x 8

Pulldowns (behind head)
120 x 10 (close grip)
120 x 10 (wide grip)
120 x 6 (close) 4 (wide)

Seated DB Press
55 x 5
55 x 5
55 x 5
55 x 5
60 x 5

Side DB raises
55 x 8 each arm (elbows bent)
55 x 8 each (elbows bent)
25 x 8 each (straight arm)

BB Press
0 x 0
0 x 0
0 x 0

Calf Raises
205 x 15
255 x 15

BB Shrugs
205 x 12
275 x 10
300 x 10
135 x 10 (fast set)

Abs
Decline sit ups
45 x 12
55 x 12
55 x 10

Overall workout was better than expected ater being sick all week (still somewhat sick.) Energy was decent except with shoulders I felt weak after a few sets and had to skip the BB press. Felt good to get a decent workout in again. Looking forward to tomorrow and when I feel 100% again. Also I have felt actually stronger on my cut than I did on my bulk. This isnt't right, but who am I ****tin I love it ;).

Cirino83
04-14-2007, 10:56 AM
(last night workout)

Friday 4/13/07

Day 4:

Deadlifts
135 x 10
205 x 5
255 x 5
275 x 5
290 x 3

Good Mornings
115 x 8
135 x 4


BB Lunges
155 x 10
155 x 10


Skulls
90 x 10
90 x 10
90 x 10
Flat bench 155 x 10
Flat bench 180 x 8

Weighted bench dips
80 x 12
80 x 12

Cable pressdowns
60 x 10
65 x 10
70 x 9

Neck Harnass
17.5lbs x 15


::Nothing worth noting::

Kiaran
04-14-2007, 12:14 PM
Hell yeah, neck harness movements rule :D Good luck with all your goals, bro. Workouts are looking impressive. Sorry to hear about the knees getting jacked awhile back. Deads are looking strong too.

Cirino83
04-14-2007, 02:46 PM
Hell yeah, neck harness movements rule :D Good luck with all your goals, bro. Workouts are looking impressive. Sorry to hear about the knees getting jacked awhile back. Deads are looking strong too.

Thanks man...knees are seeming to be better...time to get these squat/lunge numbers up a little :)

Yea I love using the neck harnass.

Unholy
04-14-2007, 02:56 PM
Solid DL's man.

McVein
04-14-2007, 03:28 PM
Workouts looking good man.

Cirino83
04-14-2007, 05:06 PM
Unholy n McVein - thanks guys

Saturday 4/14/07

this was a very light/fast workout. Just a little something to get the blood flowing. Plus I had no energy at all.

Day 1:

BB rows
165 x 8
180 x 8

T-bar rows
0 x 0

DB Rows
0 x 0

Flat bench
165 x 10
205 x 5
225 x 5
175 x 8

Incline
160 x 7
160 x 4

Peck Deck
90 x 15

Abs
Rope crunches
70 x 12
70 x 10

Terrible day...no energy...no motivation...felt dizzy and weak...ahh better than nothing though. Tomorrow is another day.

Mik
04-16-2007, 01:38 PM
Great session for no energy! :thumbup:

Cirino83
04-17-2007, 06:28 PM
Thanks Mik...I felt like **** during it...probably too much bicardi the previous night ;)

Tuesday, 4/17/07

Day 2:

Squats (still not going 100%)
135 x 8
155 x 5
205 x 5
225 x 4
225 x 2

Hack Squats
185 x 8
185 x 6

Hammer curls (2 hands excluding weight of bar)
90 x 10
90 x 10
90 x 10

Alt DB curls
55 x 10 (5 each)
60 x 10 "
60 x 10 "

Preacher curl
95 x 10
95 x 8
95 x 8

Was a little tired and had a tub of NO-XPLODE laying around so I figured what the hell. Mixed up 1.75 scoops of fruit punch flavor, guzzled it down and waited 15 min or so before lifting. Let me tell you, I have a new found respect for the stuff. I used to like it when I first got it then realized it does nothing really except the pump so it has been sitting around until tonight. Not even sure if it works on the first night or it is a loading type of deal, but My arms and shoulders looked more swole than they have ina looong time..and more vascular as well...as a result I pushed myself a little harder than normal on a few sets and I felt energized and very good after the workout. Now I kind of have a headache and slight dizziness, but I'm sure it will go away after I shower and drink some water and maybe a snack.

+1 for NO-XPLODE
only will use it sometimes though.

McIrish
04-17-2007, 11:33 PM
Heck, for having no energy, your benching is still pretty solid. Great recent workouts up in here, C.

Mik
04-18-2007, 07:27 AM
Nice work curl jockey! ;)

Cirino83
04-18-2007, 07:31 AM
Heck, for having no energy, your benching is still pretty solid. Great recent workouts up in here, C.

Thanks man...wish I was still bulking though so I could see some improvements...ahh well. Halfway through Summer it's time to pack on some size again.



Nice work curl jockey! ;)

Thanks. I neeeeds ta get hyoooge biceps http://www.smileyhut.com/hair/afro1.gif

Cirino83
04-19-2007, 07:30 AM
(last night's workout)

Wednesday, 4/18/07

Day 3:

Chin-ups
BW x 10 (warmup)
20lbs x 5 (shoulder width underhook)
20lbs x 5 (close grip underhook)
20lbs x 5 (shoulder width underhook)
20lbs x 5 (close grip underhook)

Lat Pulldowns
90 x 8
100 x 8
110 x 5

Pulldowns (behind head)
120 x 10 (close grip)
120 x 10 (wide grip)
120 x 6 (close) 4 (wide)

Seated DB Press
55 x 5
55 x 5
55 x 5
55 x 5
60 x 5

Side DB raises
25 x 8 each (straight arm)

BB Press
135 x 8
155 x 6
170 x 3

Calf Raises
205 x 15
255 x 15

BB Shrugs
205 x 12
275 x 10
300 x 10
135 x 10 (fast set)

Abs
none

Overall pretty good workout. Felt good during and after. Not much to comment really.
Supps:
Nitrean x 4
NO-XPLODE x 1.5
Creatine

Mik
04-19-2007, 08:08 AM
Chins are strong! Do you always vary your chin grip? I'm too lazy to go back and look. :)

Coke
04-19-2007, 08:18 AM
Very nice back and shoulder day.

Cirino83
04-19-2007, 08:50 AM
Chins are strong! Do you always vary your chin grip? I'm too lazy to go back and look. :)

Thanks. Yea I feel like close grip (hands against each other close) hits the biceps hard and shoulder width grip hits back, lats, shoulders blah blah



Very nice back and shoulder day.

Thanks man...and thanks for stopping by
http://www.smileyhut.com/happy/happydance.gif

Cirino83
04-19-2007, 06:24 PM
Thursday, 4/19/07

Day 4:

Deadlifts
185 x 5
255 x 3
275 x 3
300 x 3
320 x 3 (new PR)..old max about 5 weeks ago was 315 x 1

GM's
95 x 12
120 x 8
135 x 3 blahhh

BB lunges
155 x 10
165 x 10

Skulls
90 x 5
90 x 5
95 x 5

BB bench supersetted with rope pulldowns
155 x 10 (wide grip..ring finger on ring)
60 x 10
165 x 10 (wide grip)
60 x 6
65 x 10 (last set took few minute rest)

Weighted bench dips
80 x 14
105 x 10 (pr)

Neck Harnass
20 lbs x 15

Abs
decline sit ups 45 x 15
side twists 45lbs x 10
side bends 45 lbs x 10

Overall pretty happy with tonight workout. Killed my old PR in deadlifts somehow..seeing I am on a cut..also went up 25 on bench dips. Felt really good and focused today. Must be the NO-XPLODE ;). Tomorrow is definately a rest day seeing it is chest..tri's are fried. Back to work on Saturday.

Jaybird88
04-19-2007, 08:12 PM
Nice session, bro! Don't ya just the love smell of fried Tri's? :) Keep it up!

Cirino83
04-19-2007, 08:13 PM
Nice session, bro! Don't ya just the love smell of fried Tri's? :) Keep it up!

haha thanks bro

WestsideWarrior
04-19-2007, 08:24 PM
Great session bro.

I found out if you keep your elbows in on skulls, you really get a workout.

If you had it, you should have gone up to 325-330 for a 1rm. But nice PR man.

Sidior
04-19-2007, 09:11 PM
I come in for the first time and see a large deadlift PR, I will be visiting more often. Keep up ze effortz!

Cirino83
04-19-2007, 09:13 PM
Great session bro.

I found out if you keep your elbows in on skulls, you really get a workout.

If you had it, you should have gone up to 325-330 for a 1rm. But nice PR man.

thanks man. Yea sometimes if my elbows are out too far with skulls it hurts my elbows. Been working on that. With the deads..I was was too tired to try for a 1rm. I don't have much need to find out what it is unless I want to brag to people...but trust me it won't be anything to brag about for a while. :(

McIrish
04-19-2007, 09:37 PM
Those are some damn fine deadlifts lately, C! You're right, I think the only explanation is no-xplode! ;)

Coke
04-20-2007, 06:02 AM
Doing great dude, fine session throughout.

Mik
04-20-2007, 07:41 AM
Grats on the DL PR man! Nice work. Just curious why you do bench dips vs. regular.

Stumprrp
04-20-2007, 08:51 AM
damn last session was intense!

FANCYPANTS
04-20-2007, 09:59 AM
Solid lifting...and a very nice PR:)

Cirino83
04-20-2007, 10:59 AM
Solid lifting...and a very nice PR:)

Thanks bro


damn last session was intense!
Thanks man. I try ;)


Grats on the DL PR man! Nice work. Just curious why you do bench dips vs. regular.
Thank you. I sometimes do regular dips...but I feel more comfortable with bench dips...and can do a lot more weight on my lap.


Doing great dude, fine session throughout.
thanks!


Those are some damn fine deadlifts lately, C! You're right, I think the only explanation is no-xplode! ;)
Thanks man. Yea I'm falling into the NO-XPLODE placebo...I hope I outgrow it so I don't have to spend money on this crap :smoke:


I come in for the first time and see a large deadlift PR, I will be visiting more often. Keep up ze effortz!

thanks brooo...maybe someday I can get numbers up like yours......someday :help:

Cirino83
04-22-2007, 11:31 AM
Sunday, 4/22/07

Day 1:
Bent Over BB rows
165 x 8
175 x 8
185 x 6

T-Bar rows (excluding weight of bar)
120 x 8
130 x 8
150 x 8 (PR)

BB Rows
0 x 0

Flat BB Bench
165 x 10
185 x 5
205 x 5
215 x 4
175 x 10 (wide grip)

Incline BB
135 x 7
165 x 6

Peck Dec
70 x 12
70 x 10

Weighted rope crunches
70 x 10
70 x 12

Overall workout was good...except bench which for some reason is going down and leveling out with weight. Everything else seems to be increasing on the cut except bench..which is weird. Didn't expect to break any PR's with bench today anyways. Weekend workouts are usually not as intense because of alcohol the previous night and ****ty eating. i.e. wok up at 12 and ate a bagel....then worked out. Tomorrow is the weekday..back to better eating and workots.

**eat better on weekends**

Coke
04-23-2007, 05:44 AM
Nice back and chest workout man.

Cirino83
04-23-2007, 07:20 AM
Nice back and chest workout man.

thanks brotha

Stumprrp
04-23-2007, 12:30 PM
awesome workout

Cirino83
04-23-2007, 01:11 PM
awesome workout

thanks...but my flat bench has gone done since the cut and my incline has always been lousy :eek:

bill
04-23-2007, 04:54 PM
Good workout I "use" to have excellent workouts after a night of drinking. At least that is what I thought, could have been still drunk though.

Cirino83
04-23-2007, 06:23 PM
Good workout I "use" to have excellent workouts after a night of drinking. At least that is what I thought, could have been still drunk though.

thanks man hahaha :alcoholic


Monday, 4/23/07

Day 2:

ATF Squats (kept weight pretty light...knees crack if I do a bodyweight squat even for some reason.)
135 x 8
185 x 5
185 x 5
185 x 5
185 x 5

Hack Squat
185 x 5
185 x 7

Front squats
0 x 0 blah I suck

Hammer curls
95 x 10
95 x 10

Alt DB curls
60 x 5 each
60 x 5 each
60 x 5 each

Revers curls don't know why the hell I did these...looked fun I guess
95 x 5

Preacher curls
95 x 10
95 x 10
95 x 5

Wrist roller
7.5 lbs x 1 roll-up

Rate workout 4 out of 10. I don't know why the hell I can't get perfect squat form after all this time. Whenever I think I have it the next time I try I feel like I'm guna tip over or my knees are too cracky to go heavy...Also I feel like a curl jockey...didn't notice how many sets I actually do :redface:

Mood: Verrrrry irritable.

Mik
04-24-2007, 11:33 AM
Hammer curls
95 x 10
95 x 10

Alt DB curls
60 x 5 each
60 x 5 each
60 x 5 each

Revers curls don't know why the hell I did these...looked fun I guess
95 x 5

Preacher curls
95 x 10
95 x 10
95 x 5

Wrist roller
7.5 lbs x 1 roll-up

Rate workout 4 out of 10. I don't know why the hell I can't get perfect squat form after all this time. Whenever I think I have it the next time I try I feel like I'm guna tip over or my knees are too cracky to go heavy...Also I feel like a curl jockey...didn't notice how many sets I actually do :redface:

Mood: Verrrrry irritable.

Woohoo! Keep it up man and that wife beater will look smashing on ya! :P

Cirino83
04-24-2007, 11:43 AM
^^ That's the long-term goal ;). Wife beater with some jeans to cover my twig-like legs.

Coke
04-24-2007, 12:16 PM
Damn good curl numbers, nice session overall.

Cirino83
04-24-2007, 12:28 PM
Damn good curl numbers, nice session overall.

thanks brother....although I wish I had good squat numbers :alcoholic

Validus
04-24-2007, 04:40 PM
Hey man thanks for the post, your lifting is looking very solid keep it up and you'll hit all your goals!

Cirino83
04-24-2007, 05:11 PM
Hey man thanks for the post, your lifting is looking very solid keep it up and you'll hit all your goals!

np :thumbup:
thanks for the compliment/support and for stopping by :hello:

bill
04-24-2007, 05:50 PM
2nd Cocoa on the curls! Squats are a pain to get the form, just keep working on them.

Cirino83
04-24-2007, 06:23 PM
2nd Cocoa on the curls! Squats are a pain to get the form, just keep working on them.

thanks man... yea I am getting wicked frustrated with squats...wish I could forget about them.


Tuesday, 4/24/07

Day 3:

Cardio: blahhh

Ran outside a little over quarter mile then turned around because I didn't want to get lost.

Total distance ~ 1/2 mile. Hey it's better than nothing.

75lb punching bag and running up stairs (8) 3 times

Ghetto I know..but don't have sandbags.

Gettin' Big
04-24-2007, 07:11 PM
Thanks for the post bud. Keep workin' on the squats. Once you get the form down and start pushing good weight you'll love 'em.

Cirino83
04-25-2007, 07:38 AM
Thanks for the post bud. Keep workin' on the squats. Once you get the form down and start pushing good weight you'll love 'em.

np.

thats what I'm hoping for. I love them when I have good form even with pathetic weight...can only imagine squatting 350+..ahh maybe someday.

thanks for stoppin bye

McIrish
04-25-2007, 09:30 AM
Geez, squatting 350... sounds like a dream come true to me :) Anyhow, solid work lately - those squat numbers aren't that bad, actually, so don't feel bad about repping almost 2 bills. I'd be worried for you if you were somewhere in the 80's, not the 180's, ya know? :) Keep at it, C, the weight will come with time!

Oh, one question - why can't you do front squats again? Is it an issue of the bar slipping off? If you can keep your elbows really really high and straight, that should flex your delts and the bar can rest there. Try starting with just the bar + 10's to keep it weighted on?

Mik
04-25-2007, 10:18 AM
Ran outside a little over quarter mile then turned around because I didn't want to get lost.


LMAO!!!!! I love this journal.

Cirino83
04-25-2007, 10:29 AM
Geez, squatting 350... sounds like a dream come true to me :) Anyhow, solid work lately - those squat numbers aren't that bad, actually, so don't feel bad about repping almost 2 bills. I'd be worried for you if you were somewhere in the 80's, not the 180's, ya know? :) Keep at it, C, the weight will come with time!

Oh, one question - why can't you do front squats again? Is it an issue of the bar slipping off? If you can keep your elbows really really high and straight, that should flex your delts and the bar can rest there. Try starting with just the bar + 10's to keep it weighted on?

Thanks for the compliments.
As far as the weight with squats it's frustrating because I used to rep 225...then my form was off and knees were constantly sore so I dropped the weight drastically....still working on form...I've tried numerous stances, approaches, etc. If I can figure out how to take video and get it on my computer I will for analysis.

With the front squats I can't even get the bar (no weight) in proper position. My wrists don't seem to bend back far enough so it would be like I was holding all the weight with my hands and not my body. It's hard to explain I guess. Maybe I'm just weird.



LMAO!!!!! I love this journal.

I don't mind doing the sandbags/punching bag type of cardio....but jogging sucks my http://www.smileyhut.com/signs/bum.gif

Mik
04-26-2007, 12:09 PM
Cardio = http://www.smileyhut.com/naughty/MJ-rub-a-dub.gif

Cirino83
04-26-2007, 12:27 PM
hahahahahahaahahaha

McIrish
04-26-2007, 10:38 PM
Cardio = http://www.smileyhut.com/naughty/MJ-rub-a-dub.gif

hahahaha no lie, that's awesome, Mik.

Cirino83
05-01-2007, 05:49 PM
Ok the last week or so has been insanely hectic. Father had pnemonia (sp) so every day after work I went to visit him in the hospital (Tues-Friday,) so I didn't work out during that time. Saturday I got a decent workout in, nothing worth noting or even typing out. Sunday...way too hungover from partying until 5am and waking up at 11. Last night, I had to goto some sort of 'meet and greet' after work for some convention which I had to attend today all friggin day. I am finally back on track and about to get back at things. Got home from the convention at 5, took some NO-XPLODE (lol) and hit the weights.

May 1, 2007

Day 1:

Bent over BB Rows
165 x 8 overhand grip
175 x 8 underhand
180 x 8 overhand

BB T-Bar rows (excluding weight of bar)
125 x 8
145 x 8
155 x 8 (PR)

Flat bench
135 x 10
185 x 5
205 x 5
225 x 4
225 x 3

Decline Bench
225 x 5
225 x 5

Incline DB
65 x 8
65 x 8

Rope Crunches
70 x 10
70 x 10

Damn it felt good to be back at the weights today..I was even pumped up before I lifted anything and felt good the whole way through. Maybe it was the missed days...I dunno. I just know that I loved the feeling and see myself doing this for a looooooong time. Just wish I could improve all my lifts though. Cutting sucks...but I like the 'look' I have achieved so far...and still some ways to go.


I haven't had time to read through journals, so tomorrow at work I will be stopping by. Hope everyone's been tearing **** up.

m0ut bichessssss

Coke
05-02-2007, 05:22 AM
Fine rowing and benching sets to resume things with...hope Dad is doing much better now.

Cirino83
05-02-2007, 07:13 AM
Fine rowing and benching sets to resume things with...hope Dad is doing much better now.

Thanks man....yea he is all good now.

Sidior
05-02-2007, 01:41 PM
Glad to hear you dad is feeling good again. Nice benching!

Cirino83
05-02-2007, 01:58 PM
Glad to hear you dad is feeling good again. Nice benching!

Thanks brothaaaaaa...maybe someday I can get even within 50 lbs of what your benching lately.

Cirino83
05-02-2007, 05:58 PM
Wednesday, 5/2/07

Day 2:
Parellel box squats
135 x 8
185 x 5
205 x 5
225 x 5
Below Parellel box squats
225 x 5
225 x 4

Hammer curls
65 x 5
65 x 5
65 x 5

Alt DB Curls
60 x 5
60 x 5
60 x 5

Preacher curls
95 x 12
95 x 12

wrist roller
7.5 lbs x full x 2


My left knee has been sore as hell for some reason all day. I figure since I can't perfect regular squats that good yet, I will try parellel and below box squats to prevent the fear of tipping over and to save my knees. I absolutely love box squats. They feel natural, don't hurt and reassure me that I'm not going to tip over so I can concerntrate on squatting. Although I didn't go that heavy, I felt good doing them. Looking forward to next box squat session. Normally I do hack squats and possibly rack pulls on day 2, but didn't want to push it with the knee.

FANCYPANTS
05-02-2007, 06:51 PM
ahhh box squats...i wanna do those way bad
nyce work!

Cirino83
05-02-2007, 08:22 PM
ahhh box squats...i wanna do those way bad
nyce work!

Thanks man. Yea they seem to be muuuuuch easier than regular squats or ATF squats.


thanks for stopping by too :hello:

Coke
05-03-2007, 05:36 AM
Glad you are liking them box squats...good effort dude.

Cirino83
05-03-2007, 07:52 AM
Glad you are liking them box squats...good effort dude.

Thanks bro. I am thinking about going with box squats for a while until I get my legs/back/knees stronger, and get over the feeling of falling. :smoke:

Cirino83
05-03-2007, 06:11 PM
Thursday, 5/3/07

Day 3:
Chin ups
BW x 5 (wide grip)
20lbs x 5 (close)
20 lbs x 5 (wide)
20 lbs x 5 (close)

Lat Pulldowns
90 x 8
100 x 8
115 x 8

Pulldowns (behind head)
120 x 10 (close grip)
120 x 10 (wide grip)

DB shoulder press
55 x 5
60 x 5
65 x 5
65 x 7

DB Side Laterals
45 x 8 (elbow bent)
45 x 8 (elbow bent)

BB Shoulder Press
0 x 0 ;(

BB Calf raises
205 x 12
255 x 12
300 x 10...started to lose balance around 7th rep

BB Shrugs
255 x 13
300 x 12
300 x 10
205 x 17

Decline weighted sit-ups
45lbs overhead x 10
45lbs overhead x 11

cross crunch (some stupid thing I have at my house from an infomercial lol)
1 x 12 each side

Overall decent workout. Nothing worth noting. Schedule is messed up this week because of lack of training last week.

Usually day 1 and 2 = weights
day 3 - punching bag, jogging
day 4 and 5 = weights
day 6 = punching bag/jog
day 7 = off

ahh well...will finish up the 4 straight weight days, run saturday and take sunday off and get back on track next week.

McIrish
05-03-2007, 10:15 PM
Those box squats are looking solid! Question - how high is your box? (snicker snicker) No, really... are you squatting onto something about the height of a bench or what?

Nice pull-ups, too! Do you use a weight belt or try to clasp a db in between your feet?

Coke
05-04-2007, 06:07 AM
Ace back and shoulder workout bro.

Cirino83
05-04-2007, 07:31 AM
Those box squats are looking solid! Question - how high is your box? (snicker snicker) No, really... are you squatting onto something about the height of a bench or what?

Nice pull-ups, too! Do you use a weight belt or try to clasp a db in between your feet?

Thanks man. My box is just maybe an inch below parallel. Would like to go lower, but it's better than above parallel ;) It's maybe a little lower than the height of a bench, but I am ~5'11 so it is good height. Also, today (2 days after squats) I actually feel like I got a good workout, quads, hams and hips feel good and worked. Usually just my knees feel worked with the regular squats :windup:

With the pull ups, I use a weight belt that they have at my gym jones.


Ace back and shoulder workout bro.

thanks dude

Miller Time 24
05-05-2007, 04:00 AM
Cirino
Great job on shrugs. That was really strong.

Cirino83
05-06-2007, 06:50 PM
Cirino
Great job on shrugs. That was really strong.

Thanks man.

Cirino83
05-08-2007, 07:03 PM
I was too lazy to type out Sunday's workout so here is Sunday and tonight.

Sunday, 5/6/07
Day 4:

Deadlifts
185 x 8
255 x 5
285 x 5
300 x 4
325 x 2 (damn grip)

GM's
negative

BB Lunges
na

Skulls
90 x 5
90 x 5
90 x 8

Rope pulldowns
65 x 10
65 x 10

Bench dips
80 x 12
105 x 10

Harnass
17.5 lbs x 15


Tuesday, 5/8/07
Day 1:

BB Rows
165 x 8 (overhand)
165 x 8 (underhand)
175 x 6 (overhand)

T-Bar Rows (BB on floor)
weight excluding bar
125 x 8
140 x 8
165 x 8

DB Rows
0 x 0

Flat BB Bench
135 x 10
185 x 5
205 x 5
220 x 4

Decline BB Bench
225 x 5
225 x 5

Incline DB Presses
65 x 8
65 x 8

Rope crunches (abs)
70 x 10 x 10

Side bends
45 lbs x 15 each side

Twists
45lbs x 20

Bench seems to be stuck in a rut and even getting weaker during the cut. Not sure what is causing this because everything else is actually going up....

Coke
05-09-2007, 05:34 AM
Nice efforts for both days my man, stay on it.

Cirino83
05-09-2007, 07:39 AM
Nice efforts for both days my man, stay on it.

Thanks dude, just wish I knew why my bench sucks sooo much now :whiner:

tangerine dream
05-09-2007, 03:55 PM
Nice lifting dude. For your squats have you tried using a wider stance? A narrow stance may be the reason for your lack of stability and aching knees.

I personally keep my feet about 2-3 inches wider than shoulder width with the toes pointed out slightly.

FANCYPANTS
05-09-2007, 04:06 PM
Nice rows...i wanna row like you:)

I know widening my squat stance helped me a s**t load....

Cirino83
05-09-2007, 05:47 PM
tangerine - thanks man....I hav tried all kinds of stances. Lately I have been doing box squats for the same reason you listed. In a month or so I'll get rid of the box.

fancypants - thanks brotha

Wednesday, 5/9/07
Day 2:

Box Squats (just below parellel)
135 x 10
185 x 5
205 x 5
225 x 2 (knee literally gave out..couldn't get the weight back up..thank God for safety pins) Don't know what the **** happened.....
205 x 4
Didn't want to push it any more with the knee. Will ice it and use good ole' ben gay.

Hack Squats
negative

Rack Pulls (shin height)
205 x 6
285 x 6
310 x 6

Hammer curls
70 x 7
70 x 7

Alt DB Curls
4 sets of 65lbs x 5

Preacher Curls
95 x 12
95 x 12

Wrist roller
10 lbs x 2 full rolls

Coke
05-10-2007, 05:18 AM
Fine job throughout, took on a lot.

Sidior
05-10-2007, 12:07 PM
How is the knee feeling now?

Cirino83
05-10-2007, 01:07 PM
Fine job throughout, took on a lot.

thanks coke



How is the knee feeling now?

It doesn't hurt when I walk around. Just a little when I do BW squat motions.

Cirino83
05-13-2007, 05:35 PM
This was Friday's workout.

Day 3:
Chin ups
BW x 5 (wide grip)
20lbs x 5 (close)
20 lbs x 5 (wide)
20 lbs x 5 (close)

Lat Pulldowns
100 x 8
115 x 8

Pulldowns (behind head)
120 x 10 (close grip)
120 x 10 (wide grip)

DB shoulder press
55 x 5
60 x 5
65 x 5
65 x 7

BB Calf raises
205 x 12
255 x 12
300 x 10

BB Shrugs
255 x 13
300 x 12
315 x 10


Saturday & Sunday = off this weekend. Back to teh grind tomorrow. And diet has been ****ing terrible. Going to try to get back on track and finish reading UD 2 and give that a shot.

Stumprrp
05-13-2007, 05:55 PM
solid workout man

Cirino83
05-13-2007, 08:32 PM
solid workout man

Thanks big guy.

Bako Lifter
05-13-2007, 08:42 PM
Nice shoulder press man, and awesome rack pulls from the other day.

Coke
05-14-2007, 06:07 AM
Nice sets overall my man.

Cirino83
05-14-2007, 07:57 AM
Bako & Coke - thanks guys

Cirino83
05-14-2007, 06:31 PM
Monday, 5/14/07
Day 4:
Deadlifts
155 x 10
205 x 5
255 x 5
285 x 5
320 x 3

GM's
115 x 8
135 x 6

BB Lunges
0 x 0 taking it easy with the knees this week

Skullcrushers
100 x 5
100 x 5
100 x 5
80 x 10

Rope pulldowns
60 x 10
70 x 8
75 x 5

Weighted bench dips
80 x 10
105 x 13


Quick, easy and somewhat painless workout.

Bako Lifter
05-14-2007, 06:32 PM
Whoa, nice skulls and dips. Your triceps must be hyooge!

Coke
05-15-2007, 06:06 AM
Effort looks pretty good, breezed right through it bro.

Cirino83
05-15-2007, 07:35 AM
Whoa, nice skulls and dips. Your triceps must be hyooge!

Haha thanks bro. Unfortunately my biceps don't like to cooperate the same way.




Effort looks pretty good, breezed right through it bro.

Thanks, just a quick little workout. Taking it easy with the knees this week. Only going to do some squats or box squats. No lunges.

bill
05-15-2007, 09:05 AM
skullies are the best, hurt my old elbow's

Cirino83
05-15-2007, 09:11 AM
skullies are the best, hurt my old elbow's

Sometimes the same with me when the weight is heavy enough. I found that if you keep your elbows closer together so they are shoulder width then it takes some pressure off.

Cirino83
05-17-2007, 07:43 AM
Last Night:
Wednesday, 5/17/07

Day 1:
BB Rows
165 x 10 (overhand)
185 x 8 (underhand)
190 x 8 (overhand)

T-Bar Rows (not including weight of bar)
155 x 8
175 x 8
195 x 8

Flat Bench
135 x 13
185 x 5
205 x 5
215 x 4
215 x 3

Decline BB
205 x 5
220 x 5

Incline BB
155 x 5
165 x 4


Workout kinda sucked overall. I am steadily seeming to be losing strength with the flat bench as my cut progresses. I don't look like I have been losing any size, actually looking bigger lately so it doesn't bother me too much. I would like to increase bench again like during the bulk ;)

ALLERGIES SUUUUUUUUUUCK LATELY

sharkall2003
05-17-2007, 07:48 AM
Damn, big boy, don't be showin' me up now! Nice job on the lifting.

Cirino83
05-17-2007, 09:45 AM
Damn, big boy, don't be showin' me up now! Nice job on the lifting.

Thanks man. Still got some ways to go to catch you. Especially with my bench. :cry:

Coke
05-17-2007, 10:22 AM
Doing very well dude, on the mark with the cut for summer.

Cirino83
05-17-2007, 11:07 AM
Thanks Coke.

Howard 9
05-17-2007, 12:35 PM
That sucks having to cut man and losing some strength, but you'll always get to bulk again. Do you take any meds for allergies?

sharkall2003
05-17-2007, 12:38 PM
You had some nice rowing going on there. I'm not big on my bench. I want to gain, obviously, but the back is a large section of the body. I'm more worried about rowing and keeping good posture. :)

Cirino83
05-17-2007, 01:07 PM
That sucks having to cut man and losing some strength, but you'll always get to bulk again. Do you take any meds for allergies?
Yea I like the look from the cut, but not the strength. Although everything is staying the same and some are even increasing somehow. Only thing suffering is my bench. I am taking Claritin-D. Usually it works fine, but today and yesterday it has been rainy and for some reason they are baaaad. I even took Tylenol allergy along with it. Not sure if I'm supposed to mix the two, but I did and am falling asleep at work. :french:



You had some nice rowing going on there. I'm not big on my bench. I want to gain, obviously, but the back is a large section of the body. I'm more worried about rowing and keeping good posture. :)

Yea I know what you mean. It took me many pulled muscles in my rib area and back and even chest to figure out I should pay more attention to form with the rows. Haven't had a problem since.

Bako Lifter
05-17-2007, 02:52 PM
That's some heavy rowin' dude. Too bad about the bench numbers, but they'll shoot up on the next bulk ;).

Cirino83
05-18-2007, 09:05 AM
That's some heavy rowin' dude. Too bad about the bench numbers, but they'll shoot up on the next bulk ;).

Thanks bro. At least that's what I'm hoping for. I mean I can't have everything, with the Sox about to Win the WS and the Pats to reclaim their Lombardi trophy. :evillaugh

Bako Lifter
05-18-2007, 10:36 AM
and the Pats to reclaim their Lombardi trophy. \
:rolleyes: Uh-oh, I didn't know you were a Patsie. It's all about the Broncos baby, we'll see you in the playoffs, haha.

Cirino83
05-18-2007, 10:58 AM
\
:rolleyes: Uh-oh, I didn't know you were a Patsie. It's all about the Broncos baby, we'll see you in the playoffs, haha.

LOL Patsie. Never heard that 1 before. Pretty clever....I guess. Bronco's are decent but the Pats are an overwhelming force this year with all their new acquisitions on both offense and defense. And hopefully we will meet in the playoffs so Brady can redeem himself by picking Bailey apart. :ninja:

Bako Lifter
05-18-2007, 11:19 AM
Bronco's are decent

I'll just pretend you never said that, lol. Broncos are a playoff contender year in and year out. We got Bly, Henry, Graham, Stokley, Pass Rush, Jay Cutler + experience. We will dominate this year w/ pats, colts, and ravens. But enough of this football talk, don't wanna fill your journal w/ all this crap.

Cirino83
05-21-2007, 02:31 PM
Sunday 5/20/07

Day 2:

Box Squats (just below parellel)
135 x 10
185 x 5
205 x 5
225 x 5
235 x 5

Rack Pulls (shin height)
255 x 6
285 x 6
300 x 4

Alt DB curls
55 x 5
65 x 5
65 x 5

DB Hammer curls
60 x 8
65 x 8

Preacher
100 x 12
100 x 9

Wrist roller
7.5lbs x 1 full rollup

Comments:
Haven't lifted since last Wednesday. Allergies have been ****ing killin me. Feel like I've been sick from them. Still feel ****ty today, but going to doc's because Claritin-D isn't working. No energy during workout whatsoever even with the NO-XPLODE ;-)

Will try to workout tonight......

Bako Lifter
05-21-2007, 02:36 PM
Alt DB curls
55 x 5
65 x 5
65 x 5


Unfortunately my biceps don't like to cooperate the same way.

What are you talkin' about? Haha, nice workout.

Cirino83
05-21-2007, 02:45 PM
Haha thanks man. I meant they don't have that awesome peak lol.

Stumprrp
05-21-2007, 03:08 PM
awesome workout strong curls and rack pulls

tangerine dream
05-21-2007, 03:10 PM
nice box squats and rack pulls... really hitting your glutes/hams hard.

Cirino83
05-21-2007, 07:34 PM
awesome workout strong curls and rack pulls

nice box squats and rack pulls... really hitting your glutes/hams hard.

Thanks boys.

Coke
05-22-2007, 05:51 AM
Great session man, all looks very well.

Cirino83
05-22-2007, 07:55 AM
Thanks my man. Just wish these friggin allergies would go away. It's been keeping me from training lately.

Sidior
05-22-2007, 09:12 AM
Allergies do suck bro. Get it sorted out then start killin er again.

Cirino83
05-22-2007, 11:00 AM
Yea man. I just got allegra prescribed with some nasal spray. Hopefully this **** works.

What sucks worse is I have only lifted twice in the last week and feel like I am losing any tiny bit of muscle I have especially cuz I am on a cut.

Cirino83
05-22-2007, 06:13 PM
Tuesday, May 22

Day 3:
Chins
20lbs x 5 close grip
20lbs x 5 shoulder width
25 x 5 close
25 x 5 wide
25 x 4 close

Lat Pulldowns in front
110 x 8
115 x 12

Pulldowns behind head
125 x 8 close
125 x 8 wide
125 x 6 close

DB shoulder press
55 x 6
60 x 5
60 x 5
60 x 5

BB shoulder press
0 x 0 PR

Standing BB calf raises
255 x 10
290 x 10

BB Shrugs
255 x 12
290 x 10
315 x 8
205 x 15

Decline sit-ups
45 overhead x 10 x 2sets

That's all folks.

Coke
05-23-2007, 05:18 AM
Damn good back and shoulder day bro.

Cirino83
05-23-2007, 07:10 AM
Thanks man...usually do More than just DB presses but wasn't feeling it last night.

Cirino83
05-23-2007, 06:36 PM
Wednesday, 5/23/07

Day 4:
Deadlifts
135 x 12
255 x 5
285 x 5
300 x 4
310 x 3
could probably do alot more weight but my grip kind of sucks

GM's
115 x 6
135 x 5

Skulls
95 x 5
95 x 5
95 x 5
Flatbench wide grip
185 x 8
185 x 8 (slow/steady reps..working on form)

Rope pulldowns
65 x 10
70 x 10

Weighted bench dips
105 x 11
105 x 14

Harnass
20lbs x 18

Cirino83
05-23-2007, 08:04 PM
Yeaaaaap....oh yeaaaa
http://youtube.com/watch?v=6ziOhn-rD7Y

Sidior
05-23-2007, 08:10 PM
Grip issues eh...

Mxxed Grip?
Chalk?
Grip Training at all?

dblockspky
05-23-2007, 08:15 PM
Nice numbers in here man keep it up.

Coke
05-24-2007, 04:52 AM
Effort is looking fine overall dude.

Cirino83
05-24-2007, 07:40 AM
Grip issues eh...

Mxxed Grip?
Chalk?
Grip Training at all?

I use under/over grip (right hand under) I have never tried chalk or any grip training. Might be a good idea to do some training... :smoke: and maybe give chalk a try Thanks man.



Nice numbers in here man keep it up.

Thanks dude.



Effort is looking fine overall dude.

Thanks for the support big guy :thumbup:

Howard 9
05-24-2007, 09:16 AM
Nice DL man, just like you with front squats i cant do GM so we're even now lol

Sidior
05-24-2007, 09:19 AM
I use under/over grip (right hand under) I have never tried chalk or any grip training. Might be a good idea to do some training... :smoke: and maybe give chalk a try Thanks man.

Try doing DO until you need mixed. And certainly use chalk, makes a world of difference!

Cirino83
05-24-2007, 09:31 AM
Nice DL man, just like you with front squats i cant do GM so we're even now lol

LOL. Thanks man.



Try doing DO until you need mixed. And certainly use chalk, makes a world of difference!

Hmm. I can't do any decent amount of weight with DO. It feels very unnatural. Probably because ever since my first shrug I have used mixed grip. It's literally the only grip I have ever used. I will give it a shot though. I'm open to experiments especially if it could benefit my pulls. Thanks for the advice.

Cirino83
05-28-2007, 09:42 AM
Friday's workout

Day 1:
Flat bench
185 x 8
205 x 5
215 x 4
Fly's
60 x 5
60 x 5

Decline Bench
220 x 5
220 x 5

Incline DB press
65 x 5
65 x 5

Bent over BB rows
175 x 8
190 x 8

T-Bar rows (exluding weight)
170 x 8
175 x 8



Yesterday's workout (Sunday)
Day 2:
Box squats (parellel)
135 x 10
205 x 5
225 x 5
240 x 5
240 x 4

Alt DB curls
55 x 10
65 x 10

Hammer DB curls
65 x 10
65 x 10

Preacher curls
100 x 11
100 x 11

Quick and easy workout.

Bako Lifter
05-28-2007, 11:18 AM
Great box squats and declines from the other day.

Cirino83
05-28-2007, 02:47 PM
Thanks Bako.

Coke
05-28-2007, 07:38 PM
Nice job with the benching, rowing, curls & box squats.

Cirino83
05-29-2007, 06:41 PM
Thanks Coke my man

Cirino83
05-29-2007, 06:45 PM
Tuesday, May 29, 2007

Day 3:
Chins
BW x 10
25lbs x 5 (close grip)
25 lbs x 5 (shoulder width)
25 lbs x 5 (close)
25 x 4 (shoulder)

Lat pulldowns (front)
100 x 8
115 x 8
115 x 8

Pulldowns behind head
125 x 10 close grip
125 x 8 wide grip
135 x 7 close

DB shoulder press
55 x 8
65 x 5
65 x 5

DB side laterals
55 x 5 each (elbows bent)
55 x 5 each elbows bent

BB Shoulder press
none

BB Calf raises
255 x 10
290 x 10

BB Shrugs
255 x 10
300 x 10
315 x 10
205 x 15

Weighted decline situps
45 plate x 10 x 10 x 10


Haven't had time to be on WBB lately. I will catch up with everyones journals when things calm down.

Coke
05-30-2007, 06:08 AM
Wow bro, killer effort from beginning to end.

Cirino83
05-30-2007, 07:30 AM
^^ thanks guy.

Sidior
05-30-2007, 09:17 AM
Nice chins!

Cirino83
05-30-2007, 11:06 AM
Thanks Sid ;)

Bako Lifter
05-30-2007, 03:34 PM
Great shoulder press

Lol, jk.

Cirino83
05-31-2007, 08:16 AM
Haha thanks. It was tough hitting that PR ;)

Last Night (Wednesday, May 30)

Day 4:
Deadlifts
205 x 8
255 x 5
300 x 5
315 x 4
325 x 2

GM's
135 x 8
blah

Skulls
95 x 5
95 x 5
95 x 5
95 x 7

Rope Pulldowns
65 x 10
75 x 10

Weighted bench dips
105 x 10
115 x 12

Harnass
20lbs x 20


Quick workout. Probably take tonight off to rest the triceps and get them ready for my ****ty bench tomorrow night.

Coke
05-31-2007, 09:36 AM
Probably should break away from hitting your triceps and chest so close together, I do mine on the same day to avoid trouble…doing well in here just the same and you know it man.

Cirino83
05-31-2007, 09:39 AM
Probably should break away from hitting your triceps and chest so close together, I do mine on the same day to avoid trouble…doing well in here just the same and you know it man.

Thanks for the support man. The reason I do them together is because I follow BGB. On day 4 is Triceps and Day 1 is bench. I might jump ship with the routine and revise it a little.

McVein
05-31-2007, 10:30 AM
looking good in here Cdawg

Cirino83
05-31-2007, 11:22 AM
^^ Thanks McVein. I just noticed in your profile the pic of Slater and Zack with their shirts unbuttoned. HAHAHA although I can't make fun of Slater nowadays. He is a pimp.

McVein
05-31-2007, 11:25 AM
A pimp he is sir, no more...no less.

Howard 9
05-31-2007, 03:25 PM
Thanks for the support man. The reason I do them together is because I follow BGB. On day 4 is Triceps and Day 1 is bench. I might jump ship with the routine and revise it a little.

I do tris on sunday then chest on wed and am fine. Try taking 2 days in between.

Nice deadlifts too.

Bako Lifter
05-31-2007, 05:35 PM
Great skullies bro, 95 is tough.

Cirino83
06-01-2007, 09:15 AM
I do tris on sunday then chest on wed and am fine. Try taking 2 days in between.

Nice deadlifts too.

Yea that sounds like it would work but I don't have set days for certain days of the routine. I kind of go with the flow and make sure I do atleast days 1-4 each week. Take random days off. Maybe I will stick to doing day Day 1, 2, off, 3, 4, off off or 1-4 then 2 days off.

Thanks for the comliment too ;)





Great skullies bro, 95 is tough.

Thanks man. Tris seem to be one of my stronger points. Don't know why my bench sucks so much lately.....shoulders maybe too weak?

Big o Boy
06-01-2007, 01:31 PM
Nice lifting in here man. All around, squats, deads, and bench... all look good. I'll keep in tune.

Cirino83
06-04-2007, 07:45 AM
Nice lifting in here man. All around, squats, deads, and bench... all look good. I'll keep in tune.

Thanks man. And thanks for stopping by :hello:


Friday and Saturday's workouts

Friday 6/1/07
Day 1:
Flat Bench
135 x 12
205 x 5
220 x 5
225 x 4
65 db x 8

Decline BB
225 x 5
225 x 5

Incline DB Press
65 x 5
65 x 5

BB Rows
195 x 8
195 x 8
205 x 8 (form a little off)

DB Rows
65 x 10
65 x 10

T-Bar Rows
0 x 0



Saturday 6/2/07
Day 2
Box squats (parallel or just below)
135 x 15
205 x 5
225 x 5
240 x 5
260 x 2

BB hack squats
155 x 6
175 x 6

Alt db curls
55 x 10
65 x 10
65 x 10

DB Hammer
65 x 10
65 x 10

Preacher curls
100 x 10
100 x 11

abs
Rope crunches
90 x 10
90 x 10


Sunday: Off :boring:

Coke
06-04-2007, 12:18 PM
Good work on both training days.

Cirino83
06-04-2007, 12:50 PM
Thanks bud.

Cirino83
06-04-2007, 06:36 PM
Monday, 6/4/07

Day 3:
Chin-ups
BW x 10 close grip
25lbs x 5 wide
25 x 5 close
25 x 5 wide
30 x 3 close

Lat pulldowns (front)
110 x 8
115 x 8
90 x 13

Pulldowns behind head
130 x 10 close grip
130 x 10 wide grip
130 x 7 close

DB Shoulder Press
55 x 5
60 x 5
60 x 6

DB Side Laterals
0 x 0

BB Shoulder press
115 x 5
120 x 5
125 x 5 (man I need to work on shoulder more)

Standing BB Calve raises
255 x 10
290 x 10

BB Shrugs
255 x 10
290 x 10
315 x 10
205 x 15

Weighted decline situps
45 lbs x 10 x 10 x 10


Saw the best movie ever yesterday. Smokin Aces. **** is siiiiiiiiiick. ;)

Built
06-04-2007, 06:41 PM
Pulldowns behind head
130 x 10 close grip
130 x 10 wide grip
130 x 7 close


Okay - you might consider ditching the wide grips and the behind the neck stuff. They don't do anything the narrow front pulldowns miss, and they're murder on the RC. I don't do anything wider than shoulder width. Try close parallel - those are great for in front.

Bako Lifter
06-04-2007, 07:16 PM
Nice chinz and DB presses big guy

Coke
06-05-2007, 05:23 AM
Ace session with high volume man.

Cirino83
06-05-2007, 07:21 AM
Pulldowns behind head
130 x 10 close grip
130 x 10 wide grip
130 x 7 close


Okay - you might consider ditching the wide grips and the behind the neck stuff. They don't do anything the narrow front pulldowns miss, and they're murder on the RC. I don't do anything wider than shoulder width. Try close parallel - those are great for in front.

Hmm. Never thought of it that way, although I will take your word. The close grip behind head feels fine, but the wide grip hurts the rc a little, thats why I only do one set. I have been loving and making good progress with your program. I am going to stick with it, although it's time to change some exercises for a while, but keep the basic scheme. And I will ditch the behind head wide pulldowns.

Oh and thanks for stopping by ;) :bow:



Nice chinz and DB presses big guy

Thanks dude. DB presses were tough and couldn't get 5x5 because I did BB press first, which I never usually do....at all even tuttut


Ace session with high volume man.

Thanks my man.

Stumprrp
06-05-2007, 09:04 AM
nice chins bro

Howard 9
06-05-2007, 09:30 AM
Nice shoulder and back work man.

Cirino83
06-05-2007, 12:00 PM
Nice shoulder and back work man.


nice chins bro


Thanks guys :french: :whazzup:

Built
06-05-2007, 06:17 PM
No need to change things like squats, deads and chins.

Something as small as changing your workout order or your rep range can be enough. Where I put in the changes tends to be in the accessory work - I'll do 5x5 heavy front squats, then 3x8 split squats OR lighter front squats OR walking lunges OR Bulgarians …

Or I'll change the loading parameters for the heavy 5x5 and do them as a wave load.

Or I'll train quads and hams as antagonist pairs for the accessory work. Try those types of changes before looking for other types of work.

Cirino83
06-06-2007, 07:31 AM
No need to change things like squats, deads and chins.

Something as small as changing your workout order or your rep range can be enough. Where I put in the changes tends to be in the accessory work - I'll do 5x5 heavy front squats, then 3x8 split squats OR lighter front squats OR walking lunges OR Bulgarians …

Or I'll change the loading parameters for the heavy 5x5 and do them as a wave load.

Or I'll train quads and hams as antagonist pairs for the accessory work. Try those types of changes before looking for other types of work.


Thanks for the advice. The things I didn't plan on changing were chins, dips, rows, back squats and deads (besides maybe switching from conventional to sumo once ina while) I really like the 5 x 5 scheme so for the most part I will stick with that for the bigger movements.

I was thinking about maybe changing reps for things like tri's, bi's and other accessory like you said. Or maybe change exercises...instead of say hack squats, do split squats. Just variation of the original exercise that I have been doing the whole time, and getting bored with haha

I never knew what wave loading was until I read your post a while ago. And I have been doing that quite a bit anyways. I mix up the wave load, and regular sets every few weeks or so.

Thanks for your advice. It's always appreciated. :thumbup:


Ohhhh I will be starting UD2 soon, so I guess I will haveto goto Lyle's full body routine (but only for ~ 6 weeks) then back to my BGB :evillaugh

sharkall2003
06-06-2007, 07:32 AM
Nice back workout, man. Keep up the work.

Cirino83
06-06-2007, 07:35 AM
Last Night's workout
Tuesday, 6/5/07

Day 4:
Deadlifts
135 x 10 sumo DO
255 x 5 sumo DO (first time doing sumo) and DO for any weight over 135
285 x 5 conv OU
315 x 3 conv OU
325 x 2 conv OU

GM's
115 x 8
135 x 6

Skulls
95 x 8
95 x 10
95 x 10

Rope pulldowns
65 x 10
75 x 7
50 x 15

Weighted bench dips
115 x 10
115 x 10
45 x 20

Quick workout. Skipped the Lunges. Diet was pretty good.

Cirino83
06-06-2007, 07:35 AM
Nice back workout, man. Keep up the work.

Thanks for the support man.

sharkall2003
06-06-2007, 07:38 AM
Great pulling, too. You have some very very good numbers. Keep up the work.

Cirino83
06-06-2007, 07:41 AM
Thanks dude ;)

Stumprrp
06-06-2007, 07:50 AM
good stuff d00d

Coke
06-06-2007, 10:47 AM
Fine deal on your deads, GMs and tri's guy.

Unholy
06-06-2007, 10:49 AM
Your beastin it in here. =O

Howard 9
06-06-2007, 05:30 PM
Nice deads man, puttin up some nice numbers.

Cirino83
06-07-2007, 07:26 AM
Stump Coke Unholy Howard

Thanks boys :redface:

Cirino83
06-11-2007, 09:41 AM
Haven't worked out in a few days. Started UD2.0 today and back to lifting tonight.

Will try my best to catch up on everyones journals during work today ;)

Cirino83
06-11-2007, 08:14 PM
Started UD2.0 diet and routine today. Plan on doing a 5 or 6 week cycle. Day one complete. It was hell with the workout. The diet I can stand so far...but the full body routine and volume killed me...

Squats (sub more sets of squats for leg press and curls)
135 x 15
135 x 15
135 x 15
135 x 15
135 x 11

Chest Presses
Flat:
135 x 15
135 x 15
Incline DB Press
55 x 15 x 15
Decline BB
135 x 15
135 x 15

Rows:
BO BB
95 x 15
105 x 15
105 x 15
DB Rows
55 x 15
55 x 15

Lateral raises
20 x 15 each
20 x 15 each
20 x 15 each

Calf raises
125 x 15 x 15 x 15

Biceps
Alt DB curls
55 x 15
55 x 15
Hammer
55 x 15

Triceps
Rope pulldowns
45 x 15
50 x 15
50 x 15


Starting weight for UD2: ~182 @ 13.6 bf (been cutting the old fashion way for a while now

Diet:
Cals 1384 Fat 23 Carbs 34 protein 238

Ummm. This workout was complete hell. I had to leave a few sets out because I was about to pass out. I have never done this much volume or even a full body routine in my life....nevermind with low cals and carbs. I am completely exhausted right now. Good thing I get to do it again tomorrow night. Can't wait for carb load days and rest days ;)

34 more days left hopefully

Unholy
06-11-2007, 08:31 PM
Lookin good man, =)

Cirino83
06-11-2007, 08:44 PM
Thanks bro. It's pure hell to be honest. I'm sure I will get used to it though..

Coke
06-12-2007, 05:35 AM
I know the full body work has got to be killer, and even moreso while on that type of diet - hang tough bro.

Cirino83
06-12-2007, 07:24 AM
thanks for the support coke

bill
06-12-2007, 07:29 AM
After all of the squats for reps (I was thinking of doing something similar) I may change my mind. Tiresome?

Cirino83
06-12-2007, 07:34 AM
After all of the squats for reps (I was thinking of doing something similar) I may change my mind. Tiresome?

Very. And I get to do it again tonight....and again on Thursday :clap:

But normally with UD2 you don't have to do all those squats all the time. I just prefer them over leg curls or extensions.

Cirino83
06-12-2007, 08:21 PM
UD2.0
Day 2
Squats
135 x 15
135 x 15
135 x 15
135 x 15
115 x 15

Pulldowns (behind head close grip)
70 x 15
70 x 15
70 x 15
80 x 15
80 x 15

Lateral raises
20 x 15 each
20 x 15 each

BB Rows
90 x 15
90 x 15
100 x 15
100 x 15
100 x 15
90 x 15

Calf Raises
205 x 15
205 x 15
205 x 15
205 x 15

Biceps
Alt db curls
55 x 15 each
55 x 15 each
Hammer
55 x 15 each

Triceps
Rope pulldowns
50 x 15
60 x 15
Weighted bench dips
45 x 15
45 x 15

weeeeeeeeeeeeeeeee

I am exhausted. Tomorrow is day off. :)

Diet was good today (and yesterday)
cals 1378 fat 32 (too high) carbs 19 protein 214

33 more days

Unholy
06-12-2007, 08:36 PM
Nice work bro, I feel your pain.

The fats fine. Carbs look fine, you can go a bit higher on the carbs, put some milk in one of them shakes you make or some ****. Lyle says there is no real point in going under 50g/day since the goal is not ketosis.

Cirino83
06-12-2007, 08:40 PM
Nice work bro, I feel your pain.

The fats fine. Carbs look fine, you can go a bit higher on the carbs, put some milk in one of them shakes you make or some ****. Lyle says there is no real point in going under 50g/day since the goal is not ketosis.

Thanks guy. I wish I remembered that part about the carbs 2 days ago. I will go for about 30-35 per day. That is pretty much two Nitrean shakes with nonfat milk (12g/cup..2 shakes = 24 carbs) Leaves me like 10 from food :mad:

Unholy
06-12-2007, 08:57 PM
Yup I have 2 shakes a day with FF milk =) Don't stress it too much, if 40-45g a day will keep you sane then do it!

Coke
06-13-2007, 05:19 AM
Awesome work with high volume dude.

Cirino83
06-13-2007, 07:37 AM
Yup I have 2 shakes a day with FF milk =) Don't stress it too much, if 40-45g a day will keep you sane then do it!

Yea I hear ya. It's the first week so I will be able to deal with it. Probably by the last 2 weeks or so I might need a few more to be sane :alcoholic



Awesome work with high volume dude.

Thanks big guy. Not moving around much weight, but volume is a killer.

Stumprrp
06-13-2007, 07:54 AM
awesome workout cirino

Cirino83
06-13-2007, 08:43 AM
awesome workout cirino

Thanks man. Maybe if I add up the weight from all the reps I haveto do, it can equal your deadlift :windup:

Sidior
06-13-2007, 09:03 AM
Gah, why does everyone need to use UD2 while cutting??? You and unholy deserve a swift kick in the nuts.


Looking strong in here aside from that, especially conisdering the depletion workout.

Cirino83
06-13-2007, 10:09 AM
Haha, thanks Sid. I want to kick myself in the nuts and it's only been 2 days. I heard so much about it and the book had me convinced it will get me to the results I want in only about 5 weeks even though most of the words I didn't understand lol.

UD supposedly allows you to lose bf while maintaining or even adding muscle. :)

Oh and when I try to cut on my own, I screw up and cheat and end up losing muscle cuz I don't map anything out really. This keeps me on track.....hopefully

Howard 9
06-13-2007, 02:36 PM
Damn man, talk about high volume lol, nice workout man.

Cirino83
06-13-2007, 02:45 PM
Thanks dude. Yea a HUUGE change from what I'm used to (BGB and eating food)

Cirino83
06-15-2007, 07:09 AM
Last Night
Day 4 of 35 days of UD2.0

Training:
Squats
185 x 10
185 x 10
185 x 10
185 x 10

Calf raises
255 x 10
255 x 12

Flat Bench
185 x 12
185 x 12

BB Rows
135 x 12
135 x 12
135 x 12
135 x 12

Incline DB Press
55 x 12
55 x 12

Lateral Raises
40 x 8
40 x 8

Alt db curls
65 x 10

Hammer curls
65 x 10

Triceps
Rope pulldowns
60 x 12
65 x 12

Diet: CARB LOAD BEGAN and goes through tonight until bedtime...which is fun at first, but actually pretty hard to reach the goal (1240g)..especially while minimizing fats

Stumprrp
06-15-2007, 08:07 AM
brutal looking workout!

Cirino83
06-15-2007, 08:15 AM
Thanks man. It was actually the easiest workout of the whole week somehow. Maybe because reps weren't 15 and sets at 6. Actually looking forward to Saturday's workout. Heavy weight/low reps which I'm used to. And get to do some pulling too ;)

Coke
06-15-2007, 08:33 AM
Hang tight with the plan, only about a month left to go, lol - :D

Cirino83
06-15-2007, 08:45 AM
Haha thanks coke.

Cirino83
06-18-2007, 09:31 AM
Carb refeed went pretty well. Goal was 1240 cabrs. Got in about 1k. Had a bloated stomach and ****ting and farting like crazy ;). Didn't even go out on Friday night. Went to bed early. Power workout was very good Sat morning. Diet was maintenance for Sat and Sunday morning, gradually going into the low cal/carb stage until Thursday. Don't remember the numbers for the power workout so I won't post it. High rep depletion training tonight. Yay.

tangerine dream
06-18-2007, 02:01 PM
jesus, sick volume man. What is this UD2.0 for.. bulking, cutting, or just mixing things up?

Cirino83
06-18-2007, 02:04 PM
Thanks man. The UD basically is for cutting. Supposedly you can shed bf while maintaining or even adding muscle. I was sold at the concept so I'm giving it a try for 5 weeks. It's tough as hell and the workouts with such high reps/sets on little cals and almost no carbs are not fun.

Stumprrp
06-18-2007, 02:24 PM
1000 carbs GOOD LORD! lol

Cirino83
06-18-2007, 02:27 PM
^^ yea it was fun at first....

Bako Lifter
06-18-2007, 04:20 PM
These workouts are crazy dude.
1,000 carbs!!!??? Wow, haha.

Cirino83
06-18-2007, 06:17 PM
haha thanks Bako. I was pissed cuz I was still about 250 carbs short of the daily goal. This carb load will be better ;)

Day 7 of UD2.0
6/18/07
Monday Day 1: Low cal/low carb depletion workout
Squats (atf)
135 x 15
135 x 15
135 x 15
135 x 15
135 x 13
135 x 10

Chest
Flat BB
135 x 15
150 x 15
Incline
115 x 15
125 x 13
Decline
155 x 15
155 x 15

BB Rows
115 x 15
115 x 15
115 x 15
115 x 15
DB Rows
0 x 0

Lateral Raises
25 x 15
25 x 15

Calf Raises
205 x 15

Alt DB Curls55 x 15
55 x 15
Hammer Curls
65 x 15

Triceps
Pulldowns
50 x 15
60 x 14

Workout was very exhausting today..probably because it's Monday. Hopefully the rest of this weeks training is much easier.

Diet was spot on..fats a little high though

Cals = 1415 Fats = 46 g Carbs = 26 Protein = 220

Bako Lifter
06-18-2007, 07:02 PM
What are your goals for this crazy stuff you're doing? Haha.

Cirino83
06-18-2007, 07:54 PM
^^ Get 9% bf or lower and maintain or even add some muscle in the process just for the Summer then it's time to bulk again lol.

But for now I want to get shredded ;)

Bako Lifter
06-18-2007, 07:56 PM
Sweeeeeeeet. Haha.

Coke
06-19-2007, 05:55 AM
Wow man, that's some serious depletion work.

Cirino83
06-19-2007, 07:06 AM
Thanks coke ;)

Mik
06-19-2007, 08:10 AM
Whoa! Haven't been in here for awhile. Reading the UD2 posts brings me back. I once ate a remote on a depletion day.

Cirino83
06-19-2007, 08:20 AM
LOL

AHHHHH He's back

Sidior
06-19-2007, 09:41 AM
Did you remember to take pre cut pics? Some comparison pics would be sweet. Great progress thus far.

Cirino83
06-19-2007, 10:40 AM
Thanks Sid. Na didn't take precut pics, but should have lol. I will take after cut pics though haha Then I'll put up before bulk pics and after cut pics...and maybe be able to find after bulk pics....

Howard 9
06-19-2007, 01:01 PM
damn man thats a crazy workout, i will defintely check in to see how this goes cause im cutting now, but i am not doing ud2.0 like you are.

Cirino83
06-19-2007, 01:42 PM
Howard - thanks man. UD isn't so bad so far....

Cirino83
06-19-2007, 07:47 PM
Tuesday, 6/19/07
Training Day 2: Cycle 2: Depletion workout

Squats
135 x 15
135 x 15
135 x 15
115 x 15
115 x 15
115 x 13

Close Grip Pulldowns
90 x 15
90 x 15
90 x 15
90 x 15
90 x 13
70 x 15

Rows
BO
95 x 15
105 x 15
105 x 15
DB - > 55 x 15

Lateral Raises
20 x 15
25 x 15
25 x 15
20 x 15

Calf Raises
205 x 15
205 x 15
205 x 15
205 x 15
135 x 15

Alt DB Curls
55 x 15
55 x 15
Hammer DB
65 x 15

Triceps
Rope pulldowns - 60 x 15
Bench Dips - 80 x 15

Weighted decline sit ups
35 x 15 overhead
35 x 15 overhead
35 x 15 overhead

Diet: Cals 1318 Fats 42 Carbs 14 Protein 212

Coke
06-20-2007, 05:40 AM
Just seeing the high rep session is killer, lol...good job.

Cirino83
06-20-2007, 06:59 AM
Haha thanks Coke, my man.

Stumprrp
06-20-2007, 07:07 AM
65 x 55 on hammers nice bro! lol jk, goodstuff.

Cirino83
06-20-2007, 07:10 AM
65 x 55 on hammers nice bro! lol jk, goodstuff.

opps lol...ima dick :alcoholic

Thanks man. :french:

Cirino83
06-20-2007, 06:04 PM
Wednesday, 6/20/07
Training: OFF Day

Diet:
Cals 1397 Fats 36 Carbs 22 Protein 222

Cirino83
06-22-2007, 08:28 AM
Last Night
Day 4: Cycle 2: UD2.0

Training:
Squats
185 x 12
185 x 12
185 x 12
185 x 10

Calf raises
255 x 10
255 x 12

Flat Bench
185 x 10
185 x 10

BB Rows
135 x 12
135 x 12
135 x 12
135 x 10

Incline BB Press
155 x 8
155 x 8

Lateral Raises
40 x 8
40 x 8

Alt db curls
65 x 10

Hammer curls
65 x 10

BB Curls
95 x 12

Triceps
Rope pulldowns
70 x 12
70 x 12


Diet: Carb Load Began and goes through tonight at bedtime. Goal: 1250 carbs and less than 50g fat

Mik
06-22-2007, 08:32 AM
Nice work curl jockey! ;)

Bako Lifter
06-22-2007, 08:36 AM
Nice workout again man. So are these pretty much all the same?

And I hope these barbell curls are'nt taking place in the squat rack ;), haha.

Cirino83
06-22-2007, 08:49 AM
Nice work curl jockey! ;)

ahahahah thanks man. It's Summer time. Need to pump up those bicep peaks :hello: Good to see you back around. :p



Nice workout again man. So are these pretty much all the same?

And I hope these barbell curls are'nt taking place in the squat rack ;), haha.

Thanks Bako. They 4 workouts are all full body. On Mon and Tuesday, just maybe one or 2 exercises change..same reps/sets 6 x 15 On Thursday is pretty similar but 70% 1rm weight in the 6-12 rep range. Saturday is the 'power' workout with deadlifts and only major compounds for 3 sets of 3-6 weight. Not too bad. The diet is what sucks more. :whiner:

P.S. Of course the BB curls were in the squat rack :indian:

Sidior
06-22-2007, 09:11 AM
*looks around*

still UD2 eh


*leaves*

Cirino83
06-22-2007, 09:40 AM
*looks around*

still UD2 eh


*leaves*


LOL :moon: :moon:

Only 3 more weeks of it.....hopefully

Coke
06-22-2007, 09:48 AM
Hanging tough with that shiat bro, lol.

Cirino83
06-22-2007, 09:49 AM
Hanging tough with that shiat bro, lol.

Trying to. Thanks for the continued support big guy. :nod:

Cirino83
06-25-2007, 07:24 AM
Carb load went pretty well...ate ~ 1100 carbs. Felt like crap after too..very gassy ;(

Saturday, 6/23/07
Day 5: Cycle 2: Power Workout

Deadlifts
135 x 10 WU
255 x 6
300 x 6
320 x 5

Calf Raises
295 x 6
295 x 6

Flat bench
135 x 10 WU
205 x 6
215 x 5
215 x 4

BO Rows
185 x 6
195 x 4
195 x 4

Incline Bench
155 x 6
170 x 5

Chin-ups
30lbs x 5 wide grip
30 x 4 wide grip

BB Curls
105 x 6

CGB
115 x 6
120 x 4

Harnass
20 lbs x 15

BB Shrugs
300 x 6
305 x 6
305 x 6

Diet for weekend was fair. Tried to stay close to maintenance. Drank alot of Friday night and Saturday though. Back at diet today and depletion work tonight. Low cals/carbs until Thursday night. Yay.

Coke
06-25-2007, 07:30 AM
Kudos dude, payin cost to be boss, seriously - ;)

Cirino83
06-25-2007, 07:32 AM
LOL thanks big guy!

Unholy
06-25-2007, 07:50 AM
Keep it up =)

Bako Lifter
06-25-2007, 07:52 AM
How the f*** do you manage to eat 1000+ carbs in a day? That's crazy.
Nice power workout too. Impressive rowing.

Cirino83
06-25-2007, 08:47 AM
Keep it up =)

Thanks my man. I'll try like hell to make it 5-6 weeks before taking a break.



How the f*** do you manage to eat 1000+ carbs in a day? That's crazy.
Nice power workout too. Impressive rowing.

Thanks Bako. Well the carb load begins on Thursday night after the workout. So if I can get about 400 carbs before bed Thursday, that only leave about 7-800 for the whole day on Friday. Lots of pasta and bread ;)...followed by many bathroom visits. :fart:

Stumprrp
06-25-2007, 10:32 AM
painful workout

Cirino83
06-25-2007, 11:02 AM
^^ It wasn't so bad seeing that I actually had some carbs to work with ;)