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WBBIRL
05-27-2007, 04:38 PM
Well my last recent summer journal cut log thingy didn't work out too well. I soon after meeting a girl who once more changed my life for ever. We dated for nearly 3 months and then she broke my heart into pieces. This isn't about that or her. This is about the vast strides I've made as a person in those few short weeks. Knowing more about myself then I thought I could have learned in a lifetime, I feel at least 10 years ahead of the game now.

I have 3 months, 3 solid months to get things back the way they should be. To get back into the gym and get back into a habit. To start dieting and do it with a ****en purpose this time. This time things are different, I can now afford the supplements I need. I have a reason, a fuel now.

I've learned that before I can expect others to like me, I have to like myself. And while I'm an alright person in my eyes right now I need to do some work with my weight. Not that it was ever a problem between me and my first true girlfriend (her being probably about 10-15 pounds overweight herself), I need to do this for me. Its about me feeling better about me. Its about me stepping out of amature hour and moving some decent weight. Its about me not letting the folks down who believe in me.

So my main plan is to talk my diet over with a few fellow members of this forum and others I go to and start to work mainly on that. I'll be doing GPP work (most likely in the form of HIIT plus my current job which was my old job and VERY hard on the body), working on my nutrients, getting more sleep and lifting heavy once more.

I haven't weighed myself, but will either sometime tonight or tomorrow. My goal for these 3 months is to shed 10 pounds per month... not very hard considering the first 10 will probably be water once more as I've gone back to eating the good ****. I hope to start school in the 240 pound range and by my birthday be down to as close to 200 pounds as possible.

I have nearly 7 months to get this done, and even if I fall a bit short the transformation of not only my appearance but my self esteem will be tremendous.

I know all of you have heard this time and time again, so feel free to follow as little or as much as you'd like. Most of you have good reasons to doubt me and my dedication... lets hope I can make a believer out of the both of us.

So it beings... :ninja:

WBBIRL
05-27-2007, 05:53 PM
Update:

Went to the gym and did a quick light workout and weighed in.

261.5 pounds, not too shabby at all... going back to work for my uncle really did the trick. So with 2 days of GPP per week and some heavy training coupled with proper nutrition and the fat should melt off of me as well as more or less maintaining my current LBM/strength.

I'll ease back into it for the first week, and introduce heavier weights the second week back. I'll work hard on getting the diet down this week, my plan of attack as you will. Macro breakdowns, nutrient timing, carb cycling, refeeds and supplements are all on the agenda.

I know for sure:

Carbs will be kept around 50-75g per day (maybe less with outside advice/imput)

Protein will be kept over 200g per day

10 fishoil caps per day will be taken

Water will be 1.5 gallons per day

I will get at least 8 hours of sleep per day

Things that need figuring out:

My workout routine

Calorie range

Fat/Carb timings

Other supplements to use

I was thinking:

I'd do another slightly modified Baby Got Back. Start off on 3000 calories per day and see where that puts me. I'd eat the fats in the morning and before bed.. carbs tend to make me hungry while fats have the opposite effect.

I was thinking about using creatine monohydrate. I was considering using Thermocin but for $60 a month I really don't know if its worth it. I've proven to myself I don't need any supplements to do this... so I just don't know if I should pull the trigger and spend that much money on something I really don't need.

Considering the fact I'm 261.5 I want to get to 230 pounds by August 1st. I think I'm holding a good bit of water weight again considering I've been eating good amounts of carbs and not really keeping a tight leash on my intake these past 3 months. Which also leads me to think my metabolism may be getting better.

My ultimate goal is to be 215 pounds by my birthday. The journey won't be over by then, but I'll have lost 105 pounds and probably 16-17% bodyfat in a year.

At just under 5'10 I think I'd be cash money at about 220 pounds and 10-12% bodyfat. Jacked to the teeth compared to what I was and what most people are, light enough that it won't take a toll on my body but big enough to still be a bruiser.

Darcy Tucker
05-27-2007, 07:52 PM
kick the tires and light the fires man

Coke
05-28-2007, 06:55 AM
Fine guidelines to follow this summer and fall...happy to see you resume things this way, good luck with it all!!

WBBIRL
05-28-2007, 09:47 AM
Time to blow the dust off the ole fitday, so that I'm not just estimating my calories.

Feel little to no DOMS from lifting yesterday, but didn't squat or deadlift which are the two lifts that usually hit me when I get back into them. Cruise the rest of this week and get heavier next week.

Maple Syrup is out of the question. 53g of carbs in one serving..

Noxon
05-28-2007, 10:14 AM
At 5'10, 220 @ 12% you would be an absolute beast, man. What is your current BF%? How much LBM do you have to build before you can get to that size?

I'm looking at 50 lbs. hahaha. I keep reminding myself that this transformation took four years in high school!

Good luck and stick with your goals man.

WBBIRL
05-28-2007, 10:42 AM
I really wouldn't have to build much LBM at all, just maintain the vast majority of what I have. When its all said and done I might have to gain 5 pounds of muscle to be 220 at 12%, if I can keep from losing too much muscle.

Over the course of the next few years I'd love to get to about 250 pounds at about 14% or so. Genetically I'm not sure if I could get there... it would put me at 215 pounds of lean body mass and currently I would estimate I'm at about 260 pounds and 26-27% bodyfat. That means I'd need to gain about 25 pounds of muscle in the next 5-7 years... who knows if I could but it sure would be sweet.

Noxon
05-28-2007, 10:54 AM
Oh, nice. I imagined you needing to go on a long, slow bulk, but 5-10 lbs. after your cut isn't bad at all.

WBBIRL
05-29-2007, 06:30 AM
Feeling some DOMS a bit in the lower back and in the shoulders. I went to a local river and floated down it with some friends on those pool floatie things... the lounge mats not the inter tubes.

Today will be a leg day

tr00warrior
05-29-2007, 06:43 AM
Hey, if you find a new diet plan that works for you, let me know. I'd be interested in knowing because we weigh the same...

Chubrock
05-29-2007, 07:05 AM
WBBIRL, if money isn't a problem, I'd suggest picking up UD2.0. Lyle McDonald recommends waiting until you're at 15% but the science behind all his stuff is great reading and will show you how to manipulate your diet somewhat. I've been in the same spot you are now. I was once 5'8 245lbs, but unlike you, I didn't have much muscle at all. Now I'm 5'11 167lbs and feel that my strength levels are fairly decent. I really felt like keeping my carbs very low during the week helped me get to where I'm at. I've been using the guidelines found in UD2.0 for a couple of years now, even when I didn't know that's what I was doing, and I feel like that has had some of the largest effects on my strength/physique alterations.

RedSpikeyThing
05-29-2007, 07:57 AM
Glad to see you coming back with some motivation. Stick to it man!

Unholy
05-29-2007, 08:47 AM
I can Email you UD2.0 QT pie ;), holler at me on aim later tonight, I just got back into the game myself this morning.

WBBIRL
05-29-2007, 03:53 PM
I have all of Lyle's E-books and read them all. Thanks for the advice anyhow and thanks for the offer Unholy.

Today was the first true sign that my will is finally true, because still feeling sick about breaking up with my girl and after having my ass whooped all day long in the 80 degree heat I still went to the gym and lifted. So I know this is for real this time, I want this and I'm taking hold with both hands and not letting go.

Barbell squat

135x10
225x8
315x6
315x6

Not bad at all... I have some catchup to do but in a month I should be back where I was.

Leg curls

40x10
40x10
80x10
120x10

Leg Press

4PPSx10
4PPSx10
4PPSx10
4PPSx10


That was all for today, was whooped and couldn't think of anything else. These first two weeks will be the hardest part, that much I'm sure of.

@troowarrior

what may work for me might not work for you. You could be higher or lower bodyfat percentage and your metabolism could be different from mine. The basics though can be found in the links in Built's signature, from there you can fine tune it for yourself.

Coke
05-30-2007, 06:03 AM
Nice way to get moving with the leg training IRL.

RedSpikeyThing
05-30-2007, 07:10 AM
135x10
225x8
315x6
315x6


Good workout! You should enter Sensei's contest - 6 reps isn't bad at all.

WBBIRL
05-30-2007, 05:09 PM
Sad part is before I stopped lifting 2 months ago I was hitting 15+ at that weight no sweat.

No training today, busted my balls in the 84 degree heat and my body needs this day off. Tomorrows back shoulder and bi's.

tr00warrior
05-31-2007, 08:00 PM
@troowarrior

what may work for me might not work for you. You could be higher or lower bodyfat percentage and your metabolism could be different from mine. The basics though can be found in the links in Built's signature, from there you can fine tune it for yourself.


i reckon we have the same body fat percentage, but most of my fat is concentrated in my gut/back, etc. Good luck either way.

WBBIRL
06-01-2007, 08:46 AM
Yesterdays workout

Barbell Deadlifts

135x10
225x10
315x5
405x1
425x1

BO Barbell Rows

45x10
135x8
185x6
185x6

Lat Pulldowns

100x10
120x8
140x6

DB Rows

40x10
60x8
80x6

Rack Deads from 3" below the knee

315x5
365x5
405x5
450x1



Its going to take a while to get back in full swing, but I hope to break all my current PR's at under 250 pounds of bodyweight before the years out. That means getting that 355 pound flat bench, deadlifting 455 or more and squatting 500 to parallel no box. All of the injuries I've had should now be healed to the point where when I get close to those goals they shouldn't bother me.

Coke
06-02-2007, 07:49 AM
Ace back day, especially with the deads and rack deads.

Stumprrp
06-02-2007, 08:12 AM
bout time u started posting again IRL

WBBIRL
06-03-2007, 02:00 PM
Spent Saturday fishing at the river but didn't do that great... post spawn the small mouths are just dead...

Managed to get a monster burn on my biceps, hope it doesn't affect training too much because tomorrow I plan to tear it up

Unholy
06-04-2007, 08:01 PM
SO whats good sunshine.

WBBIRL
06-04-2007, 09:22 PM
Meh, still feeling kinda just "blah" about life at this point but I'm plugging along you know. Keep on Keepin on, working, lifting and just getting it done.

I'll lift tommorow, friday and saturday.

Unholy
06-07-2007, 03:15 PM
Slacker

Built
06-07-2007, 03:27 PM
Hey - good to see you on this.

Lemme know if you need any help with a carb cycle. Sorry about your girl. Best way to get even is a smokin' hot body though ...

Good luck!

tr00warrior
06-07-2007, 03:41 PM
What is a carb cycle, exactly? Pardon my ignorance

WBBIRL - try to forget about the girl, and think about all the hotties you'll be banging when youre at a lower bf % :evillaugh

Built
06-07-2007, 03:43 PM
troowarrior, click the red diet link in my sig.

WBBIRL
06-10-2007, 09:46 AM
Haven't been slacking, just haven't felt motivated to keep this up to date. I'll make better efforts to log my workouts.

I don't want to get even with her, she hurt me pretty bad. I just hope that:

She finds someone who truly does make her happy and that before she does find that person that someone hurts her as badly as she's hurt me.

Hopefully I reach my goal of 220 pounds by 11/18/2007... its not that far off and even if I fall a bit short the amount of weight/fat lost will be incredible.

23 weeks left on the dot and I need to lose 1.74 pounds per week. Hardest part should be staying motivated for that long.

Stumprrp
06-10-2007, 10:04 AM
work hard irl and you will get there, you know this.

WBBIRL
06-10-2007, 04:11 PM
My game plan

I sit at about 260 pounds. My first short term goal is to get to 15% body fat by my birthday.

Heres the nitty gritty from the bodyfat calculator from the latest issue of Get Built.

Current Weight: 260 pounds
Current BF%: 27%
Target BF%: 15%
Expected Muscle lost or gained: +5
Desired fat loss per week: 1.5 pounds

Current Lean Weight: 190 lbs
Lean Weight at the end of cut: 195 lbs
Weight at the end of cut: 229 lbs
Daily caloric deficit: 750

Give me basically 5 months to hit my goal. That gives me 3 weeks of lead way or what I would plan as 3 weeks of eating more and training heavier and harder. My maintance is about 3500 calories so that puts me cutting at about 2750 but I'll probably cut at a little less then that... 2500 seems right to me but I can adjust accordingly with my tracking vs scale weight / mirror analysis.

Going to get 20 pounds of protein powder, 17 bottles of fish oil, a few tubs of creatine, and vitamins. Maybe some green tea pills, not sure. Might even consider an E/C stack half way in or so. The whole kit n caboodle should cost me about $200 which is a small price to pay to regain all that self respect and esteem. I'll place the order as soon as I collect some money my employer still owes me. Should be tomorrow but Friday at the latest. Worse comes to worst I'll just use this week as a ME higher calories week.

Oh and since it worked so well the first time, I'll be going back to doing Baby Got Back ;)

Coke
06-12-2007, 05:25 AM
Excellent plan within a decent timeframe...no doubt you're gonna do very well with these goals.

WBBIRL
06-20-2007, 07:44 PM
Not slacking, still lifting and keeping diet so so.

I know what needs to be done in order to get this 100%, but so far I haven't found the proper motivation to be 100% on the ball.

I know small easy goals are best, so right now all of the above is long term and I just want to drop another 20 pounds over the next 9 weeks... shouldn't be that hard if I work at it.

Unholy
06-20-2007, 07:45 PM
Less QQ more Pew Pew.

Get on that ****. Stay on track. Post your fitday. Post your workouts. Lets see some progress mofo.

WBBIRL
06-21-2007, 09:19 PM
Here's what being lazy and having girl scout sessions in the gym gets you:

http://i15.photobucket.com/albums/a365/Starpatr25/ff9.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat10.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat7.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat6.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat5.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat4.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat3.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat.jpg

http://i15.photobucket.com/albums/a365/Starpatr25/fat2.jpg



Don't know BF% but weight is 260 pounds height in 5'10 in these shots. Fat boy OUT.

WBBIRL
06-21-2007, 10:00 PM
Bleh, guess I'll take the advice I've been given and finally stick to a cut. Who knows how long it'll take, but its not like time is in short supply.

Heres to one day not being a small fat weak ugly fugger!

Unholy
06-21-2007, 10:09 PM
Heres to one day not being a small fat weak ugly fugger!

Cheers to that

WBBIRL
06-23-2007, 08:14 AM
Haven't lifted in way too long... well heres the skinny on my first transition back into the game.

Barbell Benchpress

135x10
135x10
185x10
225x8
275x5
315x1

Barbell Deadlift

135x10
225x10
315x10
405x1
425x1
450x1

Weren't as fast as I'd have liked, but smooth solid pulls none the less. These shall improve pretty good I think.

Barbell Squats

135x10
225x5
225x5
315x5
315x5
405x3
450x1

Not too shabby, not off a box but ever so slightly higher then they need to be.

BB Military Press

95x10
135x5
155x5
185x3
205x 4/5 th's *mind took over, thought the forbidden thought and lost it*

15 min of HIIT

All in all not a bad session, not great but not bad either. Hopefully in the comming months I can become much leaner and slightly bigger then I am in those photos. The easy parts done, the hard part is only going to get harder =)

Coke
06-23-2007, 09:22 AM
There is so much you can do with your body and with life in general young man...wish you well with it all!!

WBBIRL
06-23-2007, 03:18 PM
Thanks big coke, I look forward to the coming transformations. According to builts handy dandy bodyfat spread sheet I need to drop 52 pounds and then gain 5 pounds of muscle to hit 10% bodyfat. I would be: 5'10 208 pounds and 10% bodyfat.

It will probably take me the better part of a year to get there

WBBIRL
06-24-2007, 12:58 PM
SORE. This is what I get for being lazy.

Thinking about diet plan and how I'm going to do HIIT since I have nothing better to do.

TheLion
06-24-2007, 10:02 PM
man, you should not be ashamed of your size. your numbers are a lot better than i expected. as far as the cut, you just have to stick with it man. you have huge potential. keep posting

WBBIRL
06-25-2007, 09:26 PM
man, you should not be ashamed of your size. your numbers are a lot better than i expected. as far as the cut, you just have to stick with it man. you have huge potential. keep posting

You've got no idea man... I'm not moving even 80% of what I'm capable of as far as weights are concerned.

It pisses me off because I know I'm the physical potential I have... but potential is nothing unless you work towards it.

Starting WBB 1.1 as my new routine. I'll be doing it for at least 19 weeks and will try to cut 30 pounds of fat in those 19 weeks. That should put me at about 235 pounds and about %18 bodyfat. I'm now about 265 and %28. This should be fun

Back Squats

135x8
135x8
135x8
225x8
225x8
225x8

Lunges

BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

Calf Raises

315x8
315x8
315x8
315x8
315x8
315x8

GM's

135x8
135x8
135x8
135x8
135x8
135x8

Diagonal Cable Wood Chops

40x8
40x8
40x8
40x8
40x8
40x8

Leg Raises

5 sets of 8

Whooped my rear end. And I love it, I want to be moving piles of iron but physique is more important now. Cut the fat and build more lean muscle so that in about 1.5 years I can start power lifting and make grown men cry.

TheLion
06-25-2007, 09:53 PM
Whooped my rear end. And I love it, I want to be moving piles of iron but physique is more important now. Cut the fat and build more lean muscle so that in about 1.5 years I can start power lifting and make grown men cry.

good luck man. i'm going to stick around this journal and offer as much support as i can.

dblockspky
06-25-2007, 10:54 PM
You hav epretty good strength man. Good luck with your goals and don't slack off. You'll definitely be happy you didn't when you reach them.

Coke
06-26-2007, 05:57 AM
Nice stuff IRL, working hard for it.

WBBIRL
06-26-2007, 09:34 AM
Thanks mang(s), the soreness is starting to fade... and by the time WBB 1.1 has me lifting heavier I should be ready to crush some old PR's and break my big 3 over 1400 pounds raw which would be an accomplishment since I didn't do that at 320 pounds and I'm now about 265.

As I've said, I want to get my lifts up to about 400 bench, 600 squat, 600 dead but right at the moment cutting is more important. Thats not to say I cannot progress towards those goals, but while cutting thats a tall order to fill.

Upperbody today, should be a good day since my upperbody doesn't get DOMS as bad as the lowerbody does after starting back.

WBBIRL
06-26-2007, 04:25 PM
Today session

DB Benchpress

60x8
60x8
60x8
60x8
60x8
60x8

Standing DB Military Press

30x8
30x8
30x8
40x8
40x8
40x8

Straight Arm Pushdowns

90x8
90x8
90x8
90x8
90x8
90x8

Standing DB Curls

20x8
20x8
30x8
30x8
40x8
40x8

Can't do dips, can anyone recommend a replacement for dips in WBB 1.1? I can do like 2-3 BW dips but its hard at 265 lol.

Ab work


Sweating like a pig, done and done in 35 min flat. This higher volume is really kicking my ass especially in this heat. I should shed some good fat over these next 8-9 weeks while I'm still working full time and lifting. My work is physical, today I had to deadlift a 8 foot pool table (that was on its side) about 3 feet in the air... no easy task.

I think I'm going to buy some creatine and order 20lbs of whey from bb.com

Unholy
06-26-2007, 04:31 PM
Nice work man, creatine and whey = good.

Stumprrp
06-26-2007, 04:34 PM
good work IRL

Coke
06-27-2007, 04:36 AM
Fine effort dude.

WBBIRL
06-27-2007, 02:51 PM
Thx all, todays a much needed off day.

Unholy
06-27-2007, 03:44 PM
Sissy

WBBIRL
06-27-2007, 06:52 PM
I <3 you too cupcake

WBBIRL
06-28-2007, 07:10 PM
So my lower backs freaking out, but its my fault I guess. And by freaking out I mean its bitching at me for being so lazy, I'll be fine in the morning =).

Barbell Deadlifts
135x8
135x8
225x8
225x8
315x8
315x8

Seated Calf Raises
225x8
225x8
225x8
225x8
225x8
225x8

Barbell Stepups (onto bench)

BarX8
barX8
95x8
95x8
135x8
135x8

Pull Throughs

60x8
60x8
60x8
120x8
120x8
120x8

Ab work

Haven't pulled from the floor since probably middle to beginning of march, or pulled at all. Over 3 months is way to long not to pull, these weights weren't that hard but my lower back got so freaken tight I didn't want to go heavier. I should be able to add 100 pounds to each set in about a month maybe a little more.

Tight, sore and full of DOMS. I deserve it, before these #'s would be warmps and I wouldn't feel as if I've done anything a few hours later. Its my fault. Looking very good and bigger then I thought in the mirror. There was a guy at the gym whom I thought was pretty big and when walking back to the deadlift area he followed me back and the guy disappeared behind me. Side by side in the mirror with him he looked fairly smaller. Now just to get lean.

dblockspky
06-28-2007, 07:33 PM
great workout man. at 5'10 261 you're probably gonna look like a beast when you get lean.. not that you dont now.

Unholy
06-28-2007, 09:53 PM
Very solid work brotha. Keep this shizzle up!

Coke
06-29-2007, 05:53 AM
Hope your head doesn't swell too much as you lean out gradually - :D ...ace workout man.

TheLion
06-29-2007, 08:19 AM
careful about those bench step ups. dont role that ankle. i like to use a box

WBBIRL
06-29-2007, 05:03 PM
great workout man. at 5'10 261 you're probably gonna look like a beast when you get lean.. not that you dont now.

Thanks man. I've got a long way to go, be sure you stay tuned! :lurk:


Very solid work brotha. Keep this shizzle up!

You know it nucka


Hope your head doesn't swell too much as you lean out gradually - :D ...ace workout man.

I'm a very humble person, I just to think out loud some times. Serveral conversations with paul have led me to believe I'm a horrible judge of my muscular size.


careful about those bench step ups. dont role that ankle. i like to use a box

Thx bro, your right you can never be too careful. The bench is much more of a challenge as I can do it with 315 on the box... 135 to the bench works my legs like 225 does to the box.


Todays workout

Seated Wide Grip Cable Row

100x8
100x8
140x8
140x8
180x8
180x8

Inclined Pushups (feet on bench)

BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

Scaptions

10x8
10x8
20x8
20x8
30x8
30x8

DB Skulls

40x8
40x8
60x8
60x8
80x8
80x8

Leg Raises

BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

Modified Pullups

BWx8
BWx8
BWx8
BWx8
BWx8
BWx8



Great workout, nothing really heavy involved but I've worked out a LOT of soreness and next week should be time to bring on the PAIN. I've decided im getting my head shaved... its too fin hot here and it'll probably look badass. If not it won't be my dumbest idea by far.

Scale said 270 at the gym... WTF :burger: ... I haven't been eating that much/ that bad. :hump:

WBBIRL
06-30-2007, 05:31 PM
Feeling sore + fat. GG

I'll stretch and have streched a lot... soreness is about 90% over with. Which is great, I want to pull HEAVY soon.

WBBIRL
07-01-2007, 04:07 PM
Feeling only fat today, which is a step up from yesterday. Been watching the Squat RX vids and some other heavy squat videos to see whats wrong with my form.

I blame my in ability to go heavy on free parallel squats on poor hamstring/hip/glute flexibility/recruitment. Time to learn how to squat all over again =)

Unholy
07-01-2007, 05:25 PM
I feel fat too =I

WBBIRL
07-02-2007, 06:44 PM
Down about 3 pounds worth of water weight =)

Barbell Squats

135x6
135x6
225x6
225x6
315x6
315x6

Took these nice and low, slow reps with a bit of a wider stance keeping my back tight and sitting into the squat.

Barbell Calf Raises

315x10
315x10
405x10
405x10
495x10
495x10

Leg Raises

DB Lunges

20x6
20x6
35x6
35x6
BWx6
BWx6

Good Mornings

135x6
135x6
135x6
135x6
135x6
135x6

All in all good day, took 485 to a box and its much harder now that I'm working on the technique. I can get it and probably match my old PR but I can feel muscles working that weren't before. A bit lighter, a bit better looking in the mirror. Now I need a haircut and to place an order to ALN.

Unholy
07-02-2007, 07:07 PM
Solid squats bro!

WBBIRL
07-02-2007, 07:41 PM
thx mang. Quads are really tightening up a lot =/

TheLion
07-02-2007, 08:48 PM
great job man. keep it up

Coke
07-03-2007, 05:47 AM
You own them calf raises man, good job throughout on leg day.

WBBIRL
07-03-2007, 11:57 AM
Quads tight, but i have a feeling I'm about to start tearing it up in the lower body department. Todays a chest day, plan on hitting it hard.

Unholy
07-03-2007, 11:59 AM
Mmmm, can't wait to see the benching session. I pull today should be fun.

WBBIRL
07-03-2007, 04:51 PM
Todays session

DB Benchpress

60x8
60x8
80x8
80x8
100x8
100x8

Ace... the set at 100 felt easier then the set of 80's a week ago.

DB Shoulder Press

30x8
30x8
40x8
40x8
50x8
50x8

DB Hammers

30x8
30x8
30x8
40x8
40x8
40x8

Weighted Situps

BWx10
BWx10
45x10
45x10
100x10
100x10

Cable Pulldowns

100x8
100x8
100x8
120x8
120x8
120x8

No dips, subed weighted situps for the swiss ball cable crunches and I can't do dips just yet. That is all.

Unholy
07-03-2007, 06:31 PM
Sweet work on the benching man, 100's are no joke.

TheLion
07-03-2007, 09:27 PM
grey beard of zeus. you are going to be huge one day. sick lifts

Coke
07-04-2007, 06:44 AM
Solid DB work, nice weighted situps and pulldowns too.

bjohnso
07-04-2007, 12:41 PM
Skull crushers with 80s, benching with 100s, squatting 315 for reps... You are a beast!

WBBIRL
07-04-2007, 02:32 PM
Skull crushers with 80s, benching with 100s, squatting 315 for reps... You are a beast!

thx, but if you think im a beast now get ready for one hell of a ride :evillaugh

I plan on being what most people would call a freak before this time next year which consists of:

Getting my bodyfat percentage down to 12% and getting my LBM up to 200 pounds which would have me at 227 pounds @12%. Which will be OMFGWTFPWNT HUGE at 5'10. But I plan on at least matching my all time PR's on the big 3 and possibly even improving in the squat. Which means 335 bench or higher (coulda got 355 but was injured 1 week before trying it =/ ) 500 deadlift, 500 squat. I want to total 1400, but loseing 43 pounds of fat and putting on 10 in muscle will take up most of that time. I don't expect myself to get that much stronger whilst cutting but once I get back to eating maintance the #'s should really go up.



Still feeling fat... ate a lot of lean meat today though and getting lots of good rest. Ready to hit it hard again tomorrow!

bjohnso
07-04-2007, 03:50 PM
With your numbers I believe you could hit that goal. Good luck!

Unholy
07-04-2007, 06:55 PM
eat up big boy, you will need the energy tomorrow.

WBBIRL
07-05-2007, 05:24 PM
Todays workout

Barbell Stepups

45x8
95x8
95x8
95x8
95x8
105x8

Barbell Deadlifts

135x8
225x8
275x8
315x8
365x8
385x8
495x1

Seated Calf Raises

45x8
45x8
45x8
90x8
90x8
90x8

Pull Throughs

60x8
60x8
60x8
60x8
90x8
90x8

Ab work


Pouring sweat but improving daily both in terms of strength and how I appear in the mirror. Took 10g of creatine after lifting, tastes like ass though I'll have new stuff on monday... for the next 4 days though I take 5g before lifting and 10g after. Haven't checked the scale but the mirror is showing me what I want to see so **** the scale. I think only in terms of BF% now, if when I get to 10% I'm need to add on some muscle then so be it. Muscular recovery is much much better, and the 495 pulled after all those freaken sets was pretty darn solid and the heaviest I remember ever pulling on a straight bar. Back in the day I used a trap bar. Time to eat big then rest up, tomorrows upper body and I plan on some pain.

Unholy
07-05-2007, 07:18 PM
Sick pulling haha. Keep this **** up man.

Coke
07-06-2007, 06:06 AM
Super deads there guy.

WBBIRL
07-06-2007, 05:10 PM
Todays workout

DB Rows

50x8
50x8
65x8
65x8
90x8
100x8

Scaptions ss /w Skullcrushers

20x8 // 60x8
20x8 // 60x8
25x8 // 75x8
25x8 // 75x8
30x8 // 80x8
30x8 // 80x8

Pushups w feet on bench

6 sets of 15

Leg Raises

6 sets of 15



Workout felt great, plenty of protein as we grilled 3 pounds of chicken at work and I ate half of it and 10g creatine before and 10g after workout. Feeling good, looking decent and taking my life back one day at a time.

Unholy
07-06-2007, 08:13 PM
Why are you taking 20g of creatine a day, your body can not absorb it that quick.

WBBIRL
07-06-2007, 09:01 PM
mainly because it is / was:

Free
bad tasting
to be replaced within a week


If there are any positive effects from "loading" then I'll reap them... if not I'm not out anything. I've been increasing water consumption since I started back on the creating. Even though its been less then a whole week, recovery seems much better already... maybe its a coincidence?

Coke
07-07-2007, 07:36 AM
Feeling good, looking decent and taking my life back one day at a time.

One day at a time is the only way bro, nothing happens overnight.

TheLion
07-07-2007, 08:17 PM
another great job. stay committed and you'll wake up one day and realize what you've made of yourself, and that will be a proud moment

bjohnso
07-07-2007, 09:34 PM
Damn, nice deadlift. Do you pull sumo or conventional?

WBBIRL
07-07-2007, 09:55 PM
I pull convo, started pulling with a trap bar in highschool with ****ty form (like every other lift I did during HS football weightlifting) and got to 500+ in about 2 years. Then I quit deadlifting for a long time and started over again on a straight bar.

Never ever really put much effort into my technique but my whole body seems to be comming around this time round. Thats the easiest I've pulled 495 pretty much ever let alone after all those work sets and being down 55 pounds in bodyweight. The next few weeks should be quite fun!

Ate a ton and did nothing all day =) recovered and got tons of good clean cals... lots of protein. Tommorows more of the same, big eating and big resting to squat it heavy on monday

WBBIRL
07-09-2007, 04:43 PM
Barbell Squats

135x8
225x8
315x8
385x8
385x8
385x8

Barbell Calf Raises

315x8
315x8
405x8
405x8
495x8
495x8

GM's ** Form work**

45x8
45x8
45x8
45x8
45x8
45x8

Dumbell Lunges

20x8
20x8
20x8
20x8
40x8
40x8

Ab work

15 min of haulin ass on the stair master



Sweat my freaken nuts off all damn day long. Kept hydrated plenty and had a good but very sweaty workout. My bodyweight is screwing with my mind big time... 272 pounds today after sweating hard, working hard, eating right and keeping my calories/macros in check for 2 weeks T_T

I look better in the mirror, but STILL gained weight =/

KevinStarke
07-09-2007, 05:36 PM
Sick squat strength man.

WBBIRL
07-09-2007, 07:47 PM
Thx kev haven't seen you around in forever man. I hope to vastly improve my strength while cutting, just to prove it can be done. I'll settle just for cutting though.

dblockspky
07-09-2007, 08:10 PM
great squatting man those nmbers are pretty damn good

Sidior
07-09-2007, 09:51 PM
Dude awesome deadlift a little ways back. Keep up the ongoing progress!

Coke
07-10-2007, 06:23 AM
Solid squats and calf raises IRL.

Stumprrp
07-10-2007, 06:26 AM
i missed alot IRL, you are improving dramatically in the numbers department, are you still using that box for squats?

Cirino83
07-10-2007, 08:44 AM
just skimmed through the journal...unreal progress so far man. strong pulling and overall numbers in here. keep at it.

bjohnso
07-10-2007, 08:48 AM
That weight you're gaining... It ain't muscle, is it? :)

Unholy
07-10-2007, 08:51 AM
He just started creatine, im sure that would contribute.

WBBIRL
07-10-2007, 05:53 PM
@ Stump

Thx for checkin in bro. No more box and no more ****ty squat form thx to Sensi's Squat RX videos. We never chat on AIM no more hommie =(

@dblockspky, Sid, Coke

Thx gentlemen!

@Cirino

While their not my best numbers I am making great progress, thanks for stopping in.

@bjohnso

I don't know what it is, I'm sure pauls right though as I think the creatine has a hand in that weight gain.


Todays workout

Barbell Benchpress

135x8
135x8
225x8
225x8
250x8
250x8

Standing DB alt curls

20x8
20x8
30x8
30x8
40x8
40x8

DB Shoulder Press

40x8
40x8
50x8
50x8
60x8
60x8

Straigt Arm Cable Pushdowns

60x8
60x8
90x8
90x8
120x8
120x8

*Ab work*

Done and done, today was a mo foer at work. Hotter then hell and busted my balls... still a good session. Got some free whey so I've been using 4 24g shakes per day... 1 in the AM, 2 after the workout and 1 before bed. Nearly 100g of extra protein won't hurt anything!

TheLion
07-10-2007, 06:15 PM
way to bust balls. keep up the hard work and you'll be well on your way to what you want

Unholy
07-10-2007, 08:15 PM
Solid benching man, wow.

Sidior
07-10-2007, 08:20 PM
Dude that pressing is nuts.

dblockspky
07-10-2007, 09:16 PM
thats great pressing man nice work

Coke
07-11-2007, 05:38 AM
Strong numbers on all movements man, especially with plenty of reps each set.

WBBIRL
07-11-2007, 03:49 PM
Thanks all, not my best work on the bench but looking up for how much I've lost. I hope to be able to rep 3 plates in as many a months.

Todays a scheduled off day, I deserve it.

Unholy
07-11-2007, 03:52 PM
No you don't.

WBBIRL
07-11-2007, 03:55 PM
No you don't.

I <3 you too cupcake

WBBIRL
07-12-2007, 10:07 PM
Barbell Deadlift

135x8
225x8
225x8
225x8
315x8
365x8

Barbell Calf Raises

315x8
315x8
405x8
405x8
545x8
545x8

Pull Throughs

90x8
90x8
90x8
90x8
120x8
120x8

Barbell Step ups

45x8
45x8
95x8
95x8
135x8
135x8

Various ab work



So the pulling wasn't heavier then last time, but the reps were easier and the form was better. Holding 5 plates + a 25 on each side felt good... not that heavy and the walkout speed and stability was very good. Looking better in the mirror even still, I'll weigh in tomorrow morning I suppose.

Cirino83
07-13-2007, 08:20 AM
damn man nice pulling and calf raises

Stumprrp
07-13-2007, 08:51 AM
very nice bench and deadlift IRL, hey im around man, just IM me, although after 5PM im at work, and as soon as i get out at 10 i go out till 1ish so maybe thats why we dont talk lol.

WBBIRL
07-13-2007, 01:06 PM
@C thanks man it was good strong work

@ Stump

Ha I work until 5 and then lift and then do whatever until I go to bed but its usually before 1 lol.

WBBIRL
07-13-2007, 09:05 PM
Todays workout

Lat Pulldowns

80x8
80x8
120x8
120x8
140x8
140x8

Leg Raises

6 sets of 8

DB Skull Crushers

40x8
40x8
60x8
60x8
90x8
90x8

Scaptions

20x8
20x8
20x8
20x8
20x8
20x8

Pushups done with feet on a bench and 6" handles

6 sets of 10

Cable Rows

120x8
120x8
180x8
180x8
225x8
225x8

15 min jog uphill on the treadmill


Done and done. Nothing much to report, except its friday night again and my big ass is sitting at home doing nothing once more. Yea, im popular

Unholy
07-13-2007, 09:15 PM
Sexy work Brandon, hows the diet holding up =)

Coke
07-15-2007, 10:42 AM
Ace back-to-back sessions bro.

dblockspky
07-15-2007, 11:05 AM
that looks like a pretty good workout man. and don't worry, I did the same thing this friday night. there's nothing wrong with chilling at home every once in a while.

WBBIRL
07-15-2007, 11:49 AM
Sexy work Brandon, hows the diet holding up =)

Diets been good, little big lenient on it yesterday but nothing drastic.


Ace back-to-back sessions bro.

Thanks big guy. The support helps keep me going some times.


that looks like a pretty good workout man. and don't worry, I did the same thing this friday night. there's nothing wrong with chilling at home every once in a while.

Workouts have been decent and once I trim down I can hopefully start hitting it hard and really get it done. Thats going to be hard to do while eating at deficit. Chillin at home isn't bad sometimes, save I do it almost all the time.

WBBIRL
07-16-2007, 04:15 PM
Todays workout

Barbell Squats

135x8
185x8
225x8
315x8
365x8
365x8

Barbell goodmornings

45x8
45x8
135x8
135x8
185x8
185x8

Barbell Calf Raises

315x8
405x8
495x8
585x8
585x8
605x8

DB Lunges

20x8
20x8
20x8
30x8
30x8
30x8

Various Ab Work



Legs got one hell of a workout today, still working more on flexibility in the hips then anything. Once I can get my stance about 3 inches wider comfortably I should be able to take fairly heavier weight to the hole. Training my back to hold heavier weight is coming along nicely as well, the 605 was damn heavy but manageable and its only going to get better from here. Diets been ok. Fat boy out

bjohnso
07-16-2007, 06:36 PM
How the hell do you do calf raises with 605? That is insane man, keep it up.

Unholy
07-16-2007, 06:38 PM
Sexy squats man.

WBBIRL
07-16-2007, 07:05 PM
Thanks gentlemen.

Really feeling it in the legs, I can tell I worked them good. Which reminds me to go get my creatine.

WBBIRL
07-17-2007, 04:50 PM
Todays workout

Barbell benchpress

135x8
225x8
225x8
225x8
265x8
265x8

Standing Shoulder DB Press

20x8
40x8
40x8
40x8
60x8
60x8

Cable Pulldowns

60x8
120x8
120x8
150x8
150x8
150x8

DB Hammer Curls

30x8
30x8
30x8
50x8
50x8
50x8

AB work

The workout calls for dips, but I "can't" do them. I did try and got 3 out at a bodyweight of 272 which I think is sexy but still not enough to work them into the routine. After I'm down 20 more pounds or build up the tri's for a few more months I should be able to dip no problems.

Still keeping the weights moderate, focusing on good form clean reps and not trying to go hog wild and be benching 3 plates for working sets. The scale said 272 with shoes on. I look jacked in the mirror after a few working sets which is amazing for how fuggin fat I really am but its pricking me in the ass to see that scale taunt me with those numbers and their refusal to lower. I also hate calories and how many of them there are in small quantities of food.

Unholy
07-17-2007, 04:52 PM
I also hate calories and how many of them there are in small quantities of food.

You need to eat the right food then.

Solid workout bro! Your benching is really strong.

Coke
07-18-2007, 06:39 AM
Real fine training for both days dude.

WBBIRL
07-18-2007, 03:25 PM
You need to eat the right food then.

Solid workout bro! Your benching is really strong.

Agreed, I do need to eat "right" foods lol.


Real fine training for both days dude.

Thanks big guy!

Todays off day, not that I need it but its what the program calls for. HIps are tight.

bjohnso
07-18-2007, 06:07 PM
Nice benching. I have to ask - how the hell do you do DB skull crushers with 90lb? I'm assuming it's 90lb in each hand? Is that right?

WBBIRL
07-18-2007, 07:35 PM
No thats two hands on one DB. I'll be Trizillia when I go do them two at a time but I've done the 100 before for reps and I'm sure I can do more but we don't have any DB's bigger then the 100's at my gym.

bjohnso
07-18-2007, 07:59 PM
Ah, I see. Still very impressive though.

dblockspky
07-18-2007, 09:52 PM
great benching man

WBBIRL
07-19-2007, 05:35 PM
Thanks guys

Todays workout

Barbell Deadlifts

135x8
225x8
225x8 *sets done sumo style to test it out*
225x8
315x8
405x6

Had EXTREME discomfort in lower back after this. Took 10 min off and stretched it out... still didn't feel great but went on with the workout.

DB Stepups onto bench

20x8
20x8
40x8
40x8
60x8
60x8

Weight listed is the pound of the DB in each hand

Pull Throughs

60x8
60x8
90x8
90x8
120x8
120x8

Lower back wasn't really liking these

Seated Calf Raises

135x8
135x8
225x8
225x8
225x8
225x8

Much harder seated then standing

*abdominal work*



Lower back weird spontaneous tight/soreness has all but gone away now... musta just hit one of those reps at 405 wrong or something. Weight is 267 so yea its coming back down and I'm still on the creatine so its all good. Drinking water like a pig, resting and keeping the diet in control.

Ain't nothin but a peanut. Having said that, since I'm the loser I am and have nothing to do tonight, I'm going to watch some of ronnies video's. It always seems pysc me up big time.

bjohnso
07-19-2007, 05:50 PM
Stop calling yourself a loser, dude. You are making some incredible progress.

Does your lower back actually hurt, or is it just the soreness/pump?

Unholy
07-19-2007, 10:46 PM
Sick Deads B

Coke
07-20-2007, 06:26 AM
Props on following up with the effort after them deads...keeping on track.

KevinStarke
07-20-2007, 01:06 PM
Strong pulling man, watch that lower back.

WBBIRL
07-20-2007, 06:24 PM
I think the lower back was just more of me shaking the rust off if that makes sense. I feel 100% fine now and felt no discomfort with todays workout.

Unholy, Coke, Kevin

Thanks boys, it was a great pulling session considering the calories.

Todays workout

Lat Pulldowns

100x8
100x8
120x8
120x8
140x8
140x8

EZ Bar Skull Crushers done lying on a bench

35x8
35x8
65x8
65x8
105x8
105x8

One Arm DB Rows

40x8
40x8
60x8
60x8
100x8
100x8

*Ab Work*

5 sets of 10 pushups

Scaptions

20x8
20x8
20x8
35x8
35x8
35x8

20 min of cardio on the treadmill. Then I hit the bricks... thats all folks.

Unholy
07-20-2007, 07:25 PM
I've had masturbation sessions more intense than this workout.

WBBIRL
07-20-2007, 07:50 PM
wiseguys, gotta love em eh?

You just have to wait until I can eat again to see some **** go down in here.

WBBIRL
07-21-2007, 03:21 PM
We'll feeling good, diets in control and 1000% recovered already for next week. Yesterdays cals were about 2500, todays are 930 so far will end about 2000 or so. Tommorow will be the same as today.

F'ing bored as hell right now. Just watched 4 hours worth of dirty jobs

Coke
07-22-2007, 10:42 AM
Sound like you've got the diet in check, good job IRL.

WBBIRL
07-23-2007, 04:43 PM
Barbell Squats

135x10
135x8
135x8
135x8
225x8
225x8
315x8
315x8

Did a lot of sets at 135 to work my form, it stayed good from there on out.

Barbell Calf Raises

225x8
425x8
525x8
625x5

Bar wasn't the usual bar I do this with. It was harder to grip and as another variable I used 2 100 pound plates and I normally don't use 100's as we only have 2 and I suspect they each aren't 100 pounds on the dot.

GM's

45x8
45x8
45x8
135x8
135x8
135x8

Need lots of form work on these

Ab work

15 min of HIIT

Unholy
07-23-2007, 04:44 PM
Solid session B.

bjohnso
07-23-2007, 07:52 PM
Very nice squatting sir.

dblockspky
07-23-2007, 08:56 PM
sqatting is looking tight. good work all around

Coke
07-24-2007, 05:57 AM
Always ill with them calf raises, get outta town dude, lol...smooth work with the squats.

Stumprrp
07-24-2007, 08:28 AM
very nice leg session irl

KevinStarke
07-24-2007, 12:38 PM
Good looking squats man, nice workout.

WBBIRL
07-24-2007, 05:31 PM
Todays workout

Barbell Benchpress

135x8
135x8
225x8
225x8
275x8
275x7

Just couldn't get the last rep, had it and then lost it. I think it was a mental error more then anything.

DB standing shoulder press

40x8
40x8
50x8
50x8
60x8
60x8

DB Bicep Cupls

15x8
25x8
40x8
40x8
40x8
40x8

Cable Pressdowns

90x8
90x8
90x8
120x8
120x8
120x8

*Ab Work*

Thats all folks, done and done.

Thanks all who commented, it was a wrather good squatting session. Weights were a bit more modest but the form was spot on.

dblockspky
07-24-2007, 05:38 PM
good work all around man. how do you feel doing DB press standing compares to doing it seated? A lot harder, or not that significant of a difference?

WBBIRL
07-24-2007, 05:42 PM
If its seated but at a perfect 90 degree angle theres not much a difference, probably a little harder standing then seated. If you make the angle about 80 degrees then it becomes much much easier for some reason. I can put about 30 pounds on working sets that way.

Coke
07-25-2007, 05:58 AM
Moving along nicely dude, nice sets throughout.

bjohnso
07-25-2007, 07:47 AM
You're benching some big weight there. You'll be repping 315 in no time.

KevinStarke
07-25-2007, 09:52 AM
Real strong benching big guy.

WBBIRL
07-25-2007, 05:39 PM
Moving along nicely dude, nice sets throughout.

Thanks big man


You're benching some big weight there. You'll be repping 315 in no time.

I hope so, but that would be pushing it lol. That would build upon what I was at 320 and I'm now 265!


Real strong benching big guy.

Thanks man, good to see you back around here. Your still benching big yourself.



Diet went south just a tad, probably had 3000 both today and yesterday, which is fine because thats still a deficit and the food was decent food but I want to be strict with the totals. This is the stuff I need to get hammered out before I really start screwing with the finer tuning and the one or two other supplements I was thinking about. Have to get a mental chokehold on the eating part first though.

WBBIRL
07-26-2007, 04:49 PM
Pull Throughs

120x8
120x8
120x8
120x8
120x8
120x8

Had a WICKED pump in my lower back that litterally made me almost immobile. After it settled and some strecthing I was then better then before.

Barbell Deadlifts

135x8
135x8
225x8
225x8
315x8
315x8
405x10

I know I did more then I should have, but that last set of 10 at 405 was just amazing... I felt like a mo foin animal repping that out. The last rep took everything I had left but I got it.

Barbell stepups

45x8
45x8
95x8
95x8
135x8
135x5

Almost fell off the bench, running on E at this point from the deads

Seated Calf Raises

135x8
135x8
135x8
225x8
225x8
225x8

*ab work*

That was all, what a rough workout. Diet is much better and very much back on track. I'm also going on vacation for about a week from aug 4 to aug 11th!

bjohnso
07-26-2007, 07:55 PM
Dear God dude, 405 for 10?! Didn't you do 6 last time? Where did those extra 4 come from? Frickin' animal!

WBBIRL
07-26-2007, 08:23 PM
Dear God dude, 405 for 10?! Didn't you do 6 last time? Where did those extra 4 come from? Frickin' animal!

Last time I hit the dead first, got an overwhelming lower back pump and couldn't barely move. It literally felt like my entire lower back was 30 degrees warmer then the rest of my body and that I could actually "feel" the muscles, the blood pumping through them.

This time I did them last, after the pullthroughs and the almost as substantial back pump hit. Still, I dug WAY down deep to get that last set out after the first 6... I'll probably have DOMS so bad tommorow that I won't be able to get out of bed for about 5 min.

BigCorey75
07-27-2007, 11:05 AM
good god man, youve turned into an animal since ive been gone man, this inspires me to get my ass in the gym today, to badd it wont be normal routien for a while but damn u guys are making me jealous, ima place yalls screen names on a head ban for inspiration.


way to go ith the weightloss man, somehow ive manged to keep my weight at a steady 260 without working out, lost a lot of strength but ill get it back.


keep working hard man, youll def have ur goal


what are u doing diet wise?? just curious....


wayto go man

WBBIRL
07-27-2007, 03:14 PM
Diet wise its pretty simple:

1) Calorie range stays in the 2200-2600 range for the most part. I may have a day here and there thats 3000-3500 or a day thats 1800-2000.

2) Macro breakdowns, proteins 50%, fats 30% and carbs 20% of my calories

3) Doing WBB1.1 currently getting back to my old previous strength levels and trying to get leaner in the process. So far its working great.

4) Centering carbs around workouts and trying not to eat too much fats and carbs at the same time. I try to keep my meals all proteins/fats or proteins/carbs.

5) I do HIIT 2-3 times a week


Other then that its the basic stuff. I use creatine and drink 1 gallon of water every day on average. Get plenty of sleep and hit the iron as hard as I possibly can!

BigCorey75
07-27-2007, 04:16 PM
hmm seems kinda simple as to what i did when i first losty a lot of weight, i just need some stability and what i mean by that is i need to be able to get back in the gym regularly

KevinStarke
07-27-2007, 04:51 PM
405 x 10 is brutal on deads man great work.

WBBIRL
07-27-2007, 05:19 PM
Thanks guys, it was one of the better workouts I've had since the layoff.

Today was a meh day, but I got er done anyhow.

Lat Pulldowns

100x8
100x8
120x8
120x8
150x8
150x8

Cable Rows

120x8
120x8
120x8
200x8
200x8
200x8

The machine won't go higher then 200

DB Skulls

50x8
50x8
80x8
80x8
100x8
100x8

DB Scaptions

20x8
20x8
30x8
30x8
40x8
40x5

These are tough cookies right here

Don't have heavier then 100 pound DB's

5 sets of 10 pushups

*Ab work*



Felt pretty good about the workout only for the fact I was the only soul in the entire gym. I know most people say not to put so much focus on never missing a session but I know those slackers won't be there all weekend either. But whatever, I don't go so everyone can see me there... I don't even sign in and out.

Coke
07-28-2007, 06:51 PM
...I was the only soul in the entire gym.

That is a helluva sign man, lol - bout to own up in there.

WBBIRL
07-30-2007, 04:46 PM
Barbell Squats

135x8
135x8
225x8
225x8
335x8
335x8

Barbell Calf Raises

315x10
315x10
405x10
405x10
585x5
675x walkout and no calf raises

DB Lunges

20x8
20x8
20x8
20x8
20x8
20x8

GM's

45x8
45x8
95x8
95x8
135x8
135x8

*ab work*

Mainly the 675 was just a test... and it was a sign that that much weight is ****en heavy! Added weight to the squat but not much, wanting to keep my depth and form as good as I can and they are now much better then how I was squatting previously.

KevinStarke
07-30-2007, 04:50 PM
Nice volume big guy.

bjohnso
07-30-2007, 08:56 PM
So you added 20lbs to your working sets of squats since your last workout? You must be a freak.

And your ability to stand up with nearly 700lbs of weight amazes me. I almost fold under 405. You'll be a beast in no time.

WBBIRL
07-30-2007, 09:20 PM
I've squatted heaiver before, right now I'm just trying to keep things modest and keep form as good as possible.

I might be able to do working sets of squats with 405, but form gets a little shakey after the first set. So I want things to be spot on when I get back to 405 for sets.

I can unrack and walk out 675 but it will probably take me 3 more years to squat something like that... and 3 would be the short end of the time frame. I'd be happy to do that in 5 years.

I'm cutting now, so I don't see the strength continuing like it has for much longer. I feel that I'll get close to doing working sets with 405/315/425-440 for S/B/D but after that I'll probably gain maybe 20 pounds on each in the 8 months I'll be cutting afterwards. But in terms of strength over bodyweight I've really turned **** around these past 8 months.

I'll be a beast someday...

Stumprrp
07-30-2007, 10:07 PM
seems like your doing well IRL, keep it up.

Coke
07-31-2007, 06:08 AM
Fine job on the squats and calf raises man.

WBBIRL
07-31-2007, 03:30 PM
Todays session

Standing DB Shoulder Press

20x8
35x8
50x8
50x8
75x8
75x8

DB Decline Benchpress

50x15
50x8
75x8
75x8
100x8
100x8

DB Bicep Curls

35x8
35x8
35x8
45x8
45x8
45x8

DB Flat Bench

90x5
90x5
90x5
90x5
90x5

Straight Arm Cable Pressdowns

60x8
60x8
90x8
90x8
120x8
120x8

Cooked at that point, did some light cardio and a wee bit of abs and hit the bricks. The heat had me drained. Weight 265

KevinStarke
07-31-2007, 04:06 PM
Awesome volume big guy, standing db presses are fun.

WBBIRL
07-31-2007, 04:30 PM
I know, the 75's were a challenge. I want to get the 100's within a year.

Coke
08-01-2007, 05:40 AM
Awesome lifting with the DBs bro.

WBBIRL
08-01-2007, 08:44 AM
Thanks big boy.

I think I'll be doing Westside for Skinny Bastards this coming winter. Seems like its a kickass program and it'll fit my schedule better.

WBBIRL
08-01-2007, 03:38 PM
Off today

WBBIRL
08-02-2007, 04:46 PM
Barbell Deadlift

135x8
135x8
225x8
225x8
315x8
315x8
475x2

Might have had 3 in me maybe even 4 fresh. I need to stop doing "extra work" though... the working sets are doing there job and then some.

Barbell Step ups

Bar x 8 x 4
135 x 8 x 2

Cable Pullthroughs

30x8
30x8
60x8
60x8
90x8
90x8

Seated Calf Rasies

225 x 8 x 6

*Ab work*

Done and done. Seeing more and more results in the mirror but not much in terms of the scale. Screw the scale... that is all.

Unholy
08-02-2007, 04:52 PM
Nice workout Brandon.

KevinStarke
08-02-2007, 05:15 PM
Real strong pulling man nice double.

Detard
08-02-2007, 05:42 PM
Huge pulling IRL.

bjohnso
08-02-2007, 06:51 PM
475 for a double is big, big weight. At the rate you're going you'll get a good workout loading 500lbs on the bar for your warmup!

WBBIRL
08-02-2007, 08:45 PM
At this rate I'm going to hit a brick wall, but I'm going to have a blast until I do.

Thanks for all the comments, lower back is tight but not fatigued or sore really but just feeling the work a bit. Things are going good, tommorow I'm going to get some good hamstring work done.

Coke
08-03-2007, 07:10 AM
Nice work with the deads and overall dude.

WBBIRL
08-03-2007, 06:34 PM
Thanks cokeman

Trained today but it was so early in the AM that the numbers were **** even for me. I trained shoulders just like any other friday, so you can look at my last friday session if yoru curious as to the movements.

Going to be at the beach with some friends from the 4th to the 11th, and its a long needed time off. Diet will be in check for the most part and I'll be getting lots of exercise in the form of cardio.

I'll be building a 3 depth box, 12" 14" and 16" and making a set of boards to bench with. Thats to start things off, then hopefully I'll be able to buy some bands. Wishful thinking, but I really would like to have that stuff. We'll see how stuff goes down with my college expenses. The box and the boards are for sure though.

WBBIRL
08-12-2007, 12:10 PM
So after 7 days of drinking and partying and having fun at the beach, its back to the gym and the ole grind.

I wonder what my weight's like, but I'm almost afraid to check it. In the mirror I'm looking no worse then before if not better, I did get tons of aerobic exercise at the beach.

After seeing some of the guys at the beach walking around with nice physiques and seeing some of the people looking so fat its really motivated me on my cut. I think I'm going to try the "IF" diet as it will fit into my upcoming schedule nicely. Lets hope my numbers aren't too screwed tomorrow after work.

WBBIRL
08-13-2007, 07:01 PM
How bleh, went to train today and my key code doesn't work anymore. That was quick, I go there for over 3 years and the one time I'm 2 weeks late they lock me out.

I don't know if I should say screw them, or pay the 12$ to lift the last two weeks before college. Maybe I should just enjoy them, I'm going to have an assload of responsibilities in about T minus 13 days.

bjohnso
08-15-2007, 11:31 AM
Is "the train" your gym? Just get a day pass at another gym, 4 weeks is too long to go without iron.

Detard
08-15-2007, 12:47 PM
Just pay the day rate and keep hittin it before you go away.

WBBIRL
08-15-2007, 03:52 PM
I'll pay him for next week so I don't get back into lazy ass mode again. After that its lifting at the campus.

Damn this always happens, I was really starting to make good progress strength wise and this happens. **** it, might as well forget yesterday and worry about today.

WBBIRL
08-27-2007, 07:07 PM
Checking out the campus gym tomorrow, except a full report and a workout.

I haven't lifted now in nearly a month. Its done with. Should I have done it? Considering my last little outburst in strength/physique/global improvement, **** no but I did anyhow. Its the IRL you've come to know and love.

No idea what I weigh, I'm investing in a bathroom scale and I was looking at this one

http://www.healthchecksystems.com/hd372.htm

I want a scale thats:

Digital
Accurate to within .1-.2 pounds
Doesn't analyze bodyfat percentage*

The basic game plan is that I have 9 months to shed some weight before the next "summer" rolls around. I don't plan to be walking around shirtless and looking like a hulk by then, but I should be able to sport a wife beater looking rather large and in charge. I estimate I'm about 265 pounds or so right now, not sure though. I want to get down to 200 pounds or so.

65 pounds / 36 weeks = 1.8 pounds of lard per week

I'm not new to this. I know that your body needs to be in a caloric deficit in order to lose weight. I know that you need to keep protein high and the weights heavy. I know that proper sleep and hydration are important and that cardio has its uses in various scenarios.

I proved to myself I could do it, I went from 315+ down to 260 and my life pretty much turned around 10 fold. Most likely not from the weight loss, but from the inevitable dramatic improvement in my self esteem and confidence.

So yea, no reason why this can't be done. I may fall a bit short... but even at that it would still bring on major changes.



Its up to me to decide how the rest of my better years will be spent, thats the best part.

Coke
08-28-2007, 05:21 AM
Best of luck with your plans IRL...cardio will be the greatest tool for you to use throughout this fall and winter.

WBBIRL
09-01-2007, 03:49 PM
I've heard the gym sucks, its small and the ****s old and they don't have DB's over 100 pounds. I don't know for sure, as I haven't been able to get to it yet but Tuesday I will even if I don't lift I'll at least see if its viable.

If its not I'll be back training at my old gym, paying the money which I don't have but I have to get my **** back in order. Going to college has gotten my diet nearly perfect as I don't have as much free time to sit around and feed my face. I need to start lifting with a ****en purpose and I think my physique will change much.

I already have slightly unearthed some lats and come to the realization that my shoulders and chest are going to be huge and with a little work my arms will be massive as well. THICK upper body is in the forecast, and my legs are already gargantuan... they just need some toning. 90% chance of pain

North
09-01-2007, 03:53 PM
keep going like you are and it's 100% chance of pain. Keep up the good work man

Unholy
09-01-2007, 03:56 PM
I don't see any good work in here lately. Slacker.

WBBIRL
09-03-2007, 12:35 PM
I don't see any good work in here lately. Slacker.

I heart you too grizzly bear. I'll be tearing **** up again soon enough.

BigCorey75
09-03-2007, 07:35 PM
numbers looking good in here man, hows the weight coming??

WBBIRL
09-04-2007, 03:56 PM
I fell off the horse for the millionth time after getting back from vaction, during which I drank 10x more alcohol then any human ever should during a 1 week period.

I get back to find out my numbers been taken out of the door and I get no access. I'm a member for 3 years and they don't even have the curtousey to call and let me know I need to pay. If it weren't for them being the only gym within 15 miles I WOULD NOT lift there ever again. Having said that, my college's gym is complete **** and won't work at all. No squat rack, no DB's over 100 and the few things they have are in really bad condition.

I just called and I can lift tomorrow. I'll be posting a workout, expect teh suck for the first 2-3 weeks.

Stumprrp
09-04-2007, 04:04 PM
youll be fine big irl

DoUgL@S
09-04-2007, 04:11 PM
After all the progress you have made I am sure you'll bounce back soon. After all muscle memory is a wonderful thing.


youll be fine big irl

For some reason I totally read "big girl," but that is just me projecting again.

WBBIRL
09-04-2007, 05:30 PM
Well, if its any consolation I do lift like a girl.

WBBIRL
09-05-2007, 04:56 PM
WOOT for a workout!

I paid for 3 months today and hit it up in just about every respect. Took today as a sort of break the ice (for the millionth time) day.

Barbell Benchpress

135x10
185x10
225x5
250x5
275x5
315x1

Felt good

Lat Pulldowns

100x10
100x10
130x10
150x10

Barbell Calf Raises

135x10
225x10
425x10
515x10

DB Rows

60x10
60x10
60x10
80x10

DB Hammers

20x10
30x10
40x10
50x10

Close Grip Bench

135x10
135x10
185x5
225x5



Stretched out real good before hand and real good afterwards. Weight was 266, so I haven't done that bad at all in my one month layoff. I managed not to swell back up like a fat balloon despite not working out for 6 weeks.

Working outs good, diet only needs slight manipulation and I get enough cardio walking around campus... maybe throw in a little bit one day a week and on the weekend for good measure. I notice today how instead of looking fat in a shirt that I've always hated, I looked a little fat but more over BIG. I have a feeling I'm going to look great in a years time.

KevinStarke
09-05-2007, 05:11 PM
Strong benching, nice workout overall big man.

WBBIRL
09-05-2007, 09:00 PM
Strong benching, nice workout overall big man.

Thanks, I have to say it felt great. I just need to be consistent for once in my life and I'm sure I'll make great progress.

BigCorey75
09-05-2007, 09:16 PM
I fell off the horse for the millionth time after getting back from vaction, during which I drank 10x more alcohol then any human ever should during a 1 week period.

I get back to find out my numbers been taken out of the door and I get no access. I'm a member for 3 years and they don't even have the curtousey to call and let me know I need to pay. If it weren't for them being the only gym within 15 miles I WOULD NOT lift there ever again. Having said that, my college's gym is complete **** and won't work at all. No squat rack, no DB's over 100 and the few things they have are in really bad condition.

I just called and I can lift tomorrow. I'll be posting a workout, expect teh suck for the first 2-3 weeks.

psssh, bet i can still drink u under the table pussy...lol


good bench session btw

WBBIRL
09-05-2007, 10:03 PM
Maybe, but its smooth sailing for me after about the 10th shot of 151!

I probably won't drink like that for a while though, cutting is 100% my focus.

BigCorey75
09-05-2007, 10:34 PM
ha ha good man, ive decided to cut back on my drinking a lot...



im lying



a jugde is making me cut back for about a year so no time better than now to do a good cut, ive been doing well tho, alcohol hasnt touched my lips in about two weeks and no withdrawls i feel better in fact i hd tons more energy

Coke
09-06-2007, 06:25 AM
Held onto plenty of strength for not working out at all the past few weeks...props.

WBBIRL
09-08-2007, 09:00 PM
Thanks boys, although I haven't posted I still did some workouts.

I'll record them every time from now on. Thinking of moving my training sessions to the AM so that I won't be even tempted to let one slide to say the next "off" day.

WBBIRL
09-24-2007, 10:41 PM
Don't double take boys and girls, IRL actually did and posted a workout!

My pathetic excuse for a workout

Barbell Benchpress

135x10
185x10
225x10
275x5

DB Hammer Curls

40x10
40x10
40x10

DB Skulls

50x10
60x10
80x10
90x10

Lat Pulldowns

100x10
120x10
140x8
160x5

Barbell Shrugs, bar on floor deadlifted up

135x10
225x10
315x10
405x10

I'm OUT OF SHAPE bad lol. I need to start picking it up because I'm a big fat fattie, I'm weak and deer season is starting soon.

I hate being fat, weak and sore =/

BigCorey75
09-24-2007, 11:04 PM
wow, yeah u did....lol


not a bad one i might add

Coke
09-25-2007, 06:02 AM
Session is actually looking quite nice guy, keep on with it.

Stumprrp
09-25-2007, 08:08 AM
hey irl it looks pretty good to me, and ive had 10 shots of 151 before with some beers and a rum and coke, dude i was COCKED.

RedSpikeyThing
09-25-2007, 10:13 AM
strong benching IRL, keep it up. I assume your deadlift is doing pretty good if you're pulling 405 from the floor to shrug it lol

hey irl it looks pretty good to me, and ive had 10 shots of 151 before with some beers and a rum and coke, dude i was COCKED.

cocked? I'd be dead :alcoholic:

Stumprrp
09-25-2007, 10:18 AM
when your a big dog like me and IRL at drinkin, its how we roll, haha.

give me an IM some time man.

WBBIRL
09-25-2007, 07:12 PM
Damn skippy! Us big boys can drink!

Here's my second session in who knows how long, but it was decent.

Barbell Squats

135x10 *felt poping in my left knee*
135x10 *poping gone*
225x5
225x5
315x5

Standing Calf Rasies

315x10
405x10
495x10
545x5
545x5
585x walkout and hold for 1 min

DB Rows

50x10
70x10
70x10
70x10

Leg Press

4PPS X 10
5PPS X 10
6PPS X 10
6PPS X 10

Light hack squats

I thought I strained my upper back at the beach, then it seemed to go away. This morning it seemed aggravated and now it seems fine again? Seems a baconator is in order. Scale reads 270, it will read about 210 or so come next spring.

WBBIRL
09-25-2007, 07:13 PM
I also start doing both HIIT and cardio next week. I'm for ****in real this time, theres too many great things in life that I'll miss out on if I'm a big fatty fat fat boy.

Unholy
09-25-2007, 09:07 PM
270 eh? Fatty McFatterson.

WBBIRL
09-25-2007, 09:15 PM
270 eh? Fatty McFatterson.

Werd

I look big for how fat I really am, I have nice separation in my shoulders, bi's tri's and even a bit in my back. I'll look really really nice at 210.

Stumprrp
09-25-2007, 10:12 PM
nice lifting big IRL

Coke
09-26-2007, 05:46 AM
Fine effort bro.

WBBIRL
09-26-2007, 10:36 PM
Legs were sore today, had a problem with my keycode and getting into the gym. Problems solved and tomorrow I'll hit upper again.

WBBIRL
09-27-2007, 02:07 PM
Alright boys IRL's back in full swing. I'm 270 right now, not that please with that but I'm much happier with what I see in the mirror now then I pretty much have for the last 5 years. This is when I need to be focused now more then ever. The ability to refuse eating the garbage foods I shouldn't even when it's easy to say screw it has to be re found. Digging the fitday back out. Tracking is the only way to keep me honest.

Paused Barbell Benchpress

135x10
185x10
225x5
250x5
275x1

Seated Arnold Press

20x10
20x10
40x10
40x10

Seated BTN Lat Pulldowns

80x10
100x10
120x10
120x10

DB Curls

20x10
30x10
30x10

Incline Benchpress

135x10
135x10
185x5
205x5

Did 30 min of cardio on the treadmill at 4 MPH then hit the bricks. Legs are still tighter then hell, stretched out a lot.

WBBIRL
09-27-2007, 02:12 PM
First goal is to get back to 260 or less by my birthday, which is 7 weeks and 3 days away.

Unholy
09-27-2007, 02:15 PM
I think you can get to 260 in 2 weeks.

WBBIRL
09-27-2007, 02:30 PM
I think you can get to 260 in 2 weeks.

water and carbs?

KevinStarke
09-27-2007, 03:12 PM
Nice paused benching, pausing always adds some fun to the lift.

Coke
09-28-2007, 04:52 AM
Pretty good upper body training dude.

WBBIRL
09-28-2007, 12:15 PM
Thanks boys, I'm aiming for about 210 pounds or so bodyweight by the end of my first year in college along with:

335 pound paused bench
500 pound parallel squat
545 pound deadlift

It's absurd how sore I still am =/

Oh well, off to train!

WBBIRL
09-30-2007, 12:22 AM
Fridays session

Barbell Squats

135x5
225x5
315x5
385x5
405x1

Leg Press

2PPS x 10
4PPS x 10
6PPS x 10
8PPS x 10

Lying cable leg curls

20x10
40x10
40x10
40x10

*Used these to stretch the muscles in my legs more then work them*

Calf Raises

315x10
405x10
495x10
545x10

Leg Extentions

90x10
90x10
135x10
135x10

Todays Session

Deadlift

135x10
225x10
315x8
385x5
405x5

Bent Over Barbell Row

135x10
135x10
185x5
225x5

Seated low cable row

100x10
140x10
170x8
200x6

BB Shrugs

225x10
315x10
405x5
405x5

T Bar Rows

90x10
180x10
205x10



Thats all folks!

KevinStarke
09-30-2007, 09:57 AM
Real strong lower sessions IRL.

Coke
09-30-2007, 10:09 AM
Great job back-to-back IRL.

WBBIRL
09-30-2007, 03:15 PM
Thanks guys. I'll probably go down and do a little cardio and stretching tonight, hitting upper a little heavier tomorrow.

Stumprrp
09-30-2007, 07:29 PM
great work irl

Unholy
09-30-2007, 07:39 PM
Good **** IRL.

WBBIRL
10-03-2007, 02:30 PM
Barbell Benchpress

135x10
185x10
225x10
275x8

Cable Curls

4 sets of 12 dunno what weight didn't really care... I think it was 40 pounds per side.

DB Skulls

60x10
60x10
60x10
80x10

Lat Pulldowns

100x10
120x10
140x10
160x6

DB Front Raises

10x10
20x10
30x10
40x5

DB Bench

60x10
60x10
70x10
100x5 *wanted 8 but I was just cooked... maybe in a month or so I'll get it*



I stand neutral on this effort, it was neither good nor bad.

Unholy
10-03-2007, 02:59 PM
Solid Effort.

KevinStarke
10-03-2007, 03:40 PM
Nice volume on the bench.

Coke
10-04-2007, 05:31 AM
Not looking bad guy, keep it going.

BigCorey75
10-04-2007, 09:00 AM
good to see ur weight sgoing back up man

WBBIRL
10-09-2007, 10:21 PM
Still been lifting but with classes and everything else things aren't pretty. I'm going to start going to be half an hour earlier and getting up an hour earlier to train. I'll be starting to lift earlier, my diets been so/so not where I want it but good enough to cut with proper training.

Setting my goals smaller, more in the short term. IRL < 250 before 2008. New pics in the next few weeks when I get rid of teh bloat.

WBBIRL
10-20-2007, 01:57 PM
We'll things are still going smoothly, I should nail that 20 pound loss before January with no problems...

I've decided against new pictures until I'm at 220 pounds. That won't be for a while, probably at the earliest around April of 08. Thats my endpoint goal for now. I'll see how I look at 220 and then determine whether or not I want to lose more (which right now I'm undoubtedly sure I will).

I look better in the mirror then I have in a long time, but still so far from where I need to be. Still killing it in the gym, have had some setbacks but everyone does. I've founds solutions to the problems and the whole ordeal cost me 2 training session, I'll live.

I can't and won't promise I'll be updating the journal at this point in time on a regular basis.

Coke
10-21-2007, 09:29 AM
Glad you're still making improvements ...will definitely be at a new level come this spring no matter what.

bjohnso
10-22-2007, 11:10 AM
Awesome numbers. You are going to look fantastic at 220! You started at 300+, right?

WBBIRL
10-22-2007, 12:43 PM
Yea, I was 315 pounds or so last october... I'm about 265 now but was 5-8 pounds even leaner before i started college.