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Utefan22
06-12-2007, 12:32 AM
here it goes again.

chest/tri's:

flat bb bench: 135x10 155x8 175x7
incline db press: 45x10 55x8 65x6
decline bb bench: 155x8 175x6 185x6

skull crushers: 60x10 70x8 80x6
close grip bench: 135x8 155x6(assisted, to failure)
overhead db extensions: 60x8(asst.) 65x6(very asst.)

was done.

Utefan22
06-12-2007, 09:49 PM
cardio/abs tonight.

10min eliptical

10min treadmill.

abs on decline bench weighted: 2x20

had a killer meal for dinner tonight: 2 small chicken breasts and whole wheat pasta with a little parmesan cheese, garlic and some salsa, mmmmm.

Utefan22
06-12-2007, 11:37 PM
cardio and abs.

my achilles heels.

always feel energized after i'm finished though.

time for some quality sleep, I hope.

Utefan22
06-13-2007, 10:20 AM
eating some kashi protein cereal as we speak.

definitely not the best stuff i've ever had, but not as bad as I thought it would be.

gotta go in early to work today so i'll have to get creative with lunch.

Utefan22
06-13-2007, 07:22 PM
had a natty pb sandwich on wheat bread with a bananna for lunch.

snacked on some beef jerky throughout the day.

now cooking up some chicken and whole wheat pasta for dinner before the gym.

yummy.

Utefan22
06-13-2007, 09:39 PM
tonight is pull night, back/bi's.

feeling energized from dinner(chicken & wheat pasta)

so hopefully it will be a good, heavy workout.

Utefan22
06-13-2007, 09:40 PM
on another note, my order fromt atlarge still hasn't arrived.

I ordered it last wednesday.

hope it gets here soon cause i wanna try that chocolate nitrean!

Utefan22
06-13-2007, 11:56 PM
back/bi's

bb curls: 55x10 65x8 75x7
preacher curls: 50x10 60x8 70x6
db hammer curls: 20x10 25x8 25x6

overhead lat/row machine: 90x10 110x8 140x7
rows: 110x10 130x8 140x7
shrugs: (1 plate per hand) 3 sets of 10

Utefan22
06-14-2007, 12:44 PM
had a can of tuna on 2 pieces of wheat toast this morning.

mixed in a little miracle whip and mustard for taste.

wasn't bad.

Utefan22
06-14-2007, 01:55 PM
atlarge order is here!

time to hop on the chocolate nitrean train!

ok, back to doing homework.

BCorn
06-14-2007, 02:37 PM
workouts look nice. some strong curling. you'll love the nitrean.....add some sugar free choc. pudding to it, or pnut butter, or both......it's great stuff.

Utefan22
06-14-2007, 04:57 PM
BCorn: Thanks for checking out my journal! Last night was the first time I had done preacher's in awhile and they felt really good! I've been using the strawberry nitrean--but I think I prefer the chocolate now--man it's tasty stuff!

anyway, off to class for a math test, wish me luck.

Utefan22
06-14-2007, 08:23 PM
test was eh, not as great as i would have liked but not terrible either.

had some chicken & brown rice for dinner--with a little bit of fruit also.

cardio and abs at the gym tonight.

Utefan22
06-14-2007, 11:40 PM
cardio/abs tonight.

10 min. HIIT treadmill
10 min. elliptical

ab workout consists of laying on a decline bench, holding a 10lb. plate--1 rep is both a crunch and side twists. 2 sets of 10 reps.

did a little other ab work also--all in all a good workout.

Utefan22
06-14-2007, 11:53 PM
going to the gym in the morning tomorrow instead of the evening.

have a bachelor party tomorrow night--going to a brazilian style buffet--I see a lot of calories in my very near future, haha.

so legs tomorrow morning.

looking forward to it.

Utefan22
06-15-2007, 09:42 AM
did legs this morning.

V Squat
2pps x8
3pps x8
4pps x7

leg press
2pps x8
3pps x8
4pps x7

calf raises
2plates x8
3plates x8
4plates x7

leg curls
100x8
100x8
112.5x7

very solid workout.

hadn't worked out in the morning for quite some time and it felt good.

BCorn
06-15-2007, 09:55 AM
i agree...i prefer the choc. over the strawberry.

no problem for checking the journal........it's encouraging to get feedback......i know how it feels to get none......

Utefan22
06-16-2007, 06:22 PM
I ate so much last night that I was on the verge of puking.

going out for a steak tonight, also.

gotta love cheat days.

Utefan22
06-18-2007, 08:42 PM
had a very relaxing weekend.

ate some good food, got some much needed sleep.

back on it hard today though.

tonight is chest/tri's.

looking forward to it.

Utefan22
06-18-2007, 11:48 PM
chest/tri's:

flat bb bench: 145x8 165x7 185x6
db incline press: 55x8 60x8 65x6
decline bb bench: 155x8 185x7 195x5

skull crushers: 60x8 70x6 80x6
cable kickbacks: 30x8 40x6(fail) 50x6(fail)
cable overhead extensions: 80x8 90x8 100x8

workout felt really good.

diet is back on track for the week.

Utefan22
06-20-2007, 10:21 PM
back/bi's tonight.

had a wedding all day today.

feeling pretty tired so we'll see how this workout goes.

Utefan22
06-21-2007, 12:31 AM
back/biceps:

bb curls: 60x8 70x8 80x6
hammer curls: 25x8 30x8 35x4
preacher curls: 50x8 65x8 85x5

lat/row machine: 140x8 160x8 180x6
seated rows: 140x8 160x8 180x7
shrugs: 2ppsx8 3ppsx8 4ppsx6

Utefan22
06-22-2007, 12:06 AM
cardio/abs

10 min hiit elliptical

10 min hiit treadmill

a crapload of ab work.

sleep now.

Cirino83
06-22-2007, 09:45 AM
Nice workouts in here. Do you follow any specific routine? What are V Squats?

Utefan22
06-25-2007, 08:15 PM
Cirino83: thanks for checking out my journal!

I base my workouts around the WBB #1 routine. The V squat is just a machine version of a regular squat that I use at my gym, I just figured i'd use the name of the machine, which is v-squat .:D

had a relaxing weekend, back on it tonight with chest/tri's.

Utefan22
06-26-2007, 12:41 AM
chest/tri's:

flat bb bench: 155x8 175x6 195x5
incline chest machine: 70x8 90x8 110x8
decline bb bench: 155x8 175x7 195x6

skull crushers: 70x8 75x8 80x7
close grip bench: 115x8 135x6 155x5(failure)
cable kickbacks: 30x8 40x6 50x6(ultra-failure)

solid workout.

thinking about switching things up for chest workout next week.

stay tuned.

Utefan22
06-26-2007, 09:18 PM
cardio/abs tonight.

couldn't get through it without my ipod.

Utefan22
06-26-2007, 10:53 PM
cardio/abs:

10 min. HIIT elliptical; 1min intervals.
10 min. HIIT treadmill; 1min intervals.

crapload of ab work.

chicken burrito consumed for dinner isn't sitting very well.

ugh.

North
06-26-2007, 11:05 PM
nice progress since you've started

Utefan22
06-27-2007, 10:56 PM
North: thanks for checking my journal!

it's all about progress.

back/bi's tonight.

grrrr.

Utefan22
06-28-2007, 08:34 AM
back/bi's(last night)

bb curls: 65x8 75x8 80x8
preacher curls: 60x8 70x6 80x5
hammer curls: 25x8 30x6 35x5

lat pulldowns: 100x8 120x8 130x8
cable rows: 120x8 130x8 140x7
shrugs: 2ppsx8 3ppsx8 4ppsx6

BCorn
06-28-2007, 11:35 AM
gotta watch those freaking chicken burritos! workouts looking strong!

Utefan22
06-28-2007, 11:46 PM
Bcorn: haha, I love me a chicken burrito! Just not on cardio night, ugh!

anyway it was cardio/abs tonight.

10min. HIIT elliptical-1min intervals.
10min. HIIT treadmill-1min intervals.

another round of abs.

zzzzzzzzzzzzzz.

Utefan22
06-29-2007, 10:37 PM
legs tonight.

possibly shoulders too.

should be a good night.

Utefan22
06-30-2007, 10:32 AM
legs last night.

squat machine: 180x8 230x8 270x8
leg press: 180x8 230x8 270x8
leg curls: 105x8 120x8 135x8
calf raises 2platesx8 3platesx8 4platesx8

Utefan22
07-03-2007, 09:50 PM
school and work are insane right now.

had a quick chest/tri's workout this morning.

off for some cardio now.

Utefan22
07-05-2007, 11:06 AM
back/bi's this morning.

standing bb curls: 65x8 75x8 85x6
preacher curls: 55x8 65x6 75x6
hammer curls: 30x8 35x6 40x4.5

lat pulldowns: 110x8 120x8 140x8
cable rows: 110x8 120x8 140x8
shrugs: 2ppsx8 3ppsx6 4ppsx5

Utefan22
07-06-2007, 10:22 AM
cardio/abs last night.

10min HIIT elliptical-1min intervals.
10min HIIT treadmill-1min intervals.

another gut-aching session of abs.

legs tonight!

Utefan22
07-06-2007, 09:01 PM
legs tonight.

diet has been solid all day.

feeling energized for tonight's workout.

Utefan22
07-07-2007, 10:52 AM
legs last night.

squat machine: 1ppsx8 2ppsx8 3ppsx7
leg press: 3ppsx8 4ppsx2x8 3ppsx8 2ppsx8
leg curls: 120x8 135x8 150x7
seated calf raises: 2platesx8 3platesx8 4platesx8

Utefan22
07-10-2007, 09:58 AM
chest/tri's this morning.

flat bb bench: 135x10(warm up set) 175x8 185x8 195x5
flye machine: 105x10(warm up set) 120x8 135x8 150x6
decline bench: 45x10(warm up set) 175x8 185x6 195x3

overhead db extensions: 55x8 65x6 70x5
cable pulldowns: 50x8 60x6 70x4(probably started off a little too heavy on these)

had to cut the workout a little short, have to go into work earlier today.

overall a good workout, although i'm feeling a little twinge in my shoulder on some movements, and decline bench could have been a little better.

cardio/abs later tonight.

Utefan22
07-11-2007, 12:00 AM
cardio/abs tonight.

10min HIIT elliptical 1min intervals
10min HIIT treadmill 1min intervals

4x5 decline crunches+side bends w/25lb plate

Utefan22
07-12-2007, 09:02 AM
back/bi's last night.

tried doing 5x5's

bi's.
standing bb curls: 75x5 80x5 85x5 90x5 100x5(I don't know if my form was a little bit off on these cause they seemed too easy.)

hammer curls: 25x5 30x5 35x5 40x5 40x5(failure on last 2 sets)

preacher curls: 60x5 65x5 70x5 75x5 80x5(failure on last 2 sets)

back.
cable rows: 135x5 150x5 150x5 165x5 165x5

cable lat pulldowns: 120x5 135x5 150x5(fatigue had officially set in)

shrugs: 3ppsx5 4ppsx5 5ppsx5

toast.

Cirino83
07-12-2007, 10:51 AM
nice work in here. really puttin some effort into the training

Utefan22
07-12-2007, 09:49 PM
it's thinking out loud time.

I can't eat out and track things on fitday.

eating out must only be done moderately, and with consumption of foods that are easily trackable.

whew, that much thinking did me in for the night.

Utefan22
07-12-2007, 11:56 PM
more cardio and abs -- the bane of my existence.

10 min HIIT elliptical - 1min intervals.
10 min HIIT treadmill - 1min intervals.

4x5 decline crunches/side bends+25lb. plate for good measure.

Cirino83
07-13-2007, 08:19 AM
damn really tearin the cardio up

Utefan22
07-13-2007, 08:54 AM
Cirino: thanks man! The cardio is really tearing me up too! It's kicking my butt!

had a morning nitrean shake a little while ago, about to go get a wheat bagel, mmmm yummy.

Utefan22
07-13-2007, 09:21 PM
it's goin down tonight, leg style.

I feel like my leg workouts are lacking a little something.

I might be switching my whole routine up here in a little bit anyway.

oh well, should be a good workout tonight.

Utefan22
07-13-2007, 11:30 PM
legs.

squat machine: 1ppsx10 2x5x2pps 2x5x3pps
leg press: 2ppsx10 2x5x3pps 2x5x4pps
leg curls(hammys): 120x10 2x5x135 2x5x150
standing calf raises: 55x10 2x5x95 2x5x115
seated calf raises: 2platesx10 2x5x3plates 2x5x4plates

Utefan22
07-16-2007, 09:51 AM
should be a great workout later tonight.

working out with someone new, try to breathe some new life into my routine.

we shall see how it goes.

Utefan22
07-17-2007, 10:10 AM
chest last night.

machine flyes: 120x13 135x10 150x8 150x6 120x10

I'm not sure exactly what to call the next exercise. Take a flat bench, place it in the squat rack and perform a bench press off of the bars in the squat rack. The movement didn't seem that much different than a normal bench press, but it felt a whole lot tougher to perform.
squat rack bench: 135x15 155x12 175x8 185x6 155x7
incline press machine: 90x15 110x12 140x7 110x8

The next exercise I have seen before but i'm still not sure what it's called.
Grasp 2 cable D handles, bring them in to meet at the middle of the chest, flex, then bring both handles up, feeling the movement all the way through the chest.
20(each side)x13 20x10 30x10 30x10

also did a little bit of isolation tricep work to finish off the night.

unbelievable workout.

Cirino83
07-17-2007, 12:39 PM
solid effort thoughout

Utefan22
07-17-2007, 05:51 PM
thanks man!

Utefan22
07-18-2007, 09:45 AM
last night's back workout was so intense that I can barely even remember what exercises I did.

close grip lat pulldowns.
seated rows.
straight arm cable pushdowns.
barbell shrugs.

I probably missed a few things.

my whole upper body is on fire this morning. I'm seriously considering ordering some ETS.

Unreal
07-18-2007, 09:46 AM
Good to see you back in the gym. Keep it up.

One day we will have to hit the gym together.

Utefan22
07-18-2007, 09:08 PM
Unreal: Yeah, it feels awesome to be back on a regular basis again, and we should definitely hit the gym together sometime!

Also working out with a buddy of mine who's showing me a whole bunch of new exercises that are rocking my world.

Utefan22
07-19-2007, 09:18 AM
cardio/abs last night.

10 min HIIT-1min intervals on a machine that I can't remember the name of--let's call it the quad destroyer.

10 min HIIT-1min intervals on the treadmill.

abs.
3x5 sets of decline crunches w/ side bends + 25lb. plate.

good times.

Cirino83
07-19-2007, 09:21 AM
damn man you do more cardio in a night than I have in a year lol nice work

baah I guta do cardio ;(

Utefan22
07-19-2007, 07:34 PM
Cirino: haha, yeah man I gotta get some cardio in during the week or I feel extra lazy!

Legs later tonight, should be a really nice workout.

Utefan22
07-20-2007, 09:28 AM
arms last night.

cable tricep pushdowns supersetted w/ (standing bb curls):
120x12(80x12) 130x10(80x10) 140x8(90x8) 160x8(90x6)

overhead bb tricep extensions supersetted w/ (seated db curls):
70x10(30x12) 70x8(35x10) 80x6(40x8) 80x6(40x6) - last 2 sets to complete failure.

CGBP supersetted w/ (one-arm preacher curls):
135x6(30x12) 135x10(30x10) 155x8(40x6) - my arms gave out halfway through first set of CGBP, had to have my spotter bring the bar up off my chest, really sucky. Went on to finish pretty strong though.

one-arm cable kickbacks supersetted w/ (front double bi cable curls):
30x12(30x12) 40x6(40x8)

this was the first time I had ever done supersets of anything, it completely drained me and I worked up as good of, if not better sweat than I do on my cardio nights, it was awesome!

Unreal
07-20-2007, 01:00 PM
Damn looking good. I need to meet up with you and your buddy. I can add you to the WBB people I've worked out with.

Coke
07-20-2007, 01:08 PM
Nice job with the supersets, good deal on giving 'em a try.

Utefan22
07-20-2007, 05:16 PM
Unreal: Yeah man, sounds great! You could also give me a crash course on how to squat and deadlift properly ;)

Coke: Thanks for checking out my little journal! Yeah the supersets really kicked my butt! I'm feeling extra sore today, that's for sure!

Utefan22
07-20-2007, 11:52 PM
legs tonight.

squat machine:
1ppsx12 2ppsx10 2p+25psx10 2p+50psx8

leg press supersetted w/ (hamstring curls):
2ppsx12(135x12) 3ppsx10(150x10) 4ppsx8(165x8) 5ppsx8(180x6)

standing calf raises supersetted w/ (seated calf raises)
95x12(2platesx12) 115x10(3platesx10) 135x8(4platesx8)

solid workout, tried to come up with some supersets of my own. Got a killer sweat going and my legs are really, really sore.

I've never got 5pps on the leg press so that was pretty cool!

Utefan22
07-21-2007, 07:31 PM
was feeling bored this afternoon so why not hit the gym, eh?

got in a quick cardio session since i'm hitting up the bowling alley later tonight, yessss!

anyway, did:
5min HIIT quad destroyer - 1min intervals.
5min HIIT treadmill - 1min intervals.

abs: decline crunches w/ side bends +25lb. plate.

Coke
07-22-2007, 10:57 AM
Fine stuff man, stepping up with your leg press numbers.

Utefan22
07-23-2007, 09:52 AM
Coke: Thanks! Those leg presses felt great!

Should be hitting the gym later tonight for an awesome chest workout!

Utefan22
07-23-2007, 10:35 AM
Also, just ordered more Nitrean and some ETS.

can't get enough of that chocolate Nitrean!

Utefan22
07-24-2007, 10:56 AM
chest last night.

flat bb bench: 135x12 165x10 185x6 205x4
incline bench: 135x10 165x8 175x6 185x5
db flyes on flat bench: 40(ea. hand)x10 45x8 50x6
standing cable flyes: 30(ea.hand)x12 40x10 50x8 60x6

finished off with a little bit of tricep work for good measure.

Cirino83
07-24-2007, 11:18 AM
nice chest night man


and yes chocolate nitrean is delicious

Utefan22
07-24-2007, 06:40 PM
thanks!

i'm using the vanilla nitrean right now and it's good, but not nearly as good as that awesome chocolate!

gym is closed tonight, bah.

i'll be hitting up the bowling alley later, be afraid.

Coke
07-25-2007, 06:01 AM
Must have a sweet bowling average, I got 230 one day when I was hot, lol...good sets on the bench.

Utefan22
07-25-2007, 10:36 AM
haha, thanks coke!

I usually average about 170 or so--I did bowl a 213 last week though!

gym was closed yesterday so i'll be back at it hard tonight, can't wait!

Utefan22
07-26-2007, 09:24 AM
last night sucked.

got in for a back workout but only got through some heavy lat pulldowns and rows before my shoulder really started acting up.

had to cut it short, and hopefully this shoulder problem doesn't persist.

Utefan22
07-27-2007, 12:08 AM
arms tonight.

cable pulldowns supersetted w/(standing bb curls):
140x12(70x12) 150x10(80x10) 160x10(80x10) 170x8(90x7)

CGBP supersetted w/(preacher curls):
115x12(55x12) 135x10(70x8) 155x8(80x6) 185x6(90x6) last 2 sets to complete failure.

weighted dip machine supersetted w/(one-arm preacher curls):
135x12(40x6) 150x10(40x6) 165x10(50xmaybe 4) 180x9 -- started off way too heavy on the one-arm curls.

cable-rope bicep curls supersetted w/(kneeling one-arm kickbacks):
60x10(30x12) 70x6(40x6)

fin.

Utefan22
07-28-2007, 12:33 PM
it's my birthday today.

hitting an awesome buffet with fam & friends.

going bowling afterwards.

should be a good day.

Coke
07-28-2007, 07:11 PM
:birthday: ...happy b'day my man.

Truly ill with them supersets.

Utefan22
07-30-2007, 11:16 AM
Thanks coke!

those supersets are making me feel ill!

Utefan22
07-31-2007, 08:56 AM
chest last night.

rack bb bench: 135x13 185x8 225x6* 225x4* 205x6
chest press machine: 1ppsx12 140x10 2ppsx8 160x6
cable flye machine: 120x12 135x10 150x8 165x6
bb incline press: 135x8 135x6 135x6 155x6

finished off with some super concentrated straight bar skull crushers at 55lbs.

solid workout.

*denotes pr and complete failure/assistance from spotter.

Coke
08-01-2007, 05:32 AM
Solid chest day, thorough job bro.

Utefan22
08-01-2007, 09:19 AM
thanks coke.

cardio/abs last night.

10min HIIT elliptical - 1min intervals.
10min HIIT treadmill - 1min intervals.

a bunch of ab/oblique work afterwards.

Unreal
08-01-2007, 01:27 PM
Awesome work. Your getting strong fast. I need to get back to eating so I can put up some numbers.

Get ahold of me some time so we can work out together. Need someone to help me with chest work for sure.

Utefan22
08-03-2007, 08:49 AM
arms last night.

cable tricep pushdowns supersetted w/(db hammer curls):
130x12(35x12) 150x10(35x10) 170x9(40x8) 180x8(40x6) 190x8

seated bb overhead extensions supersetted w/(standing bb curls):
60x12(70x12) 60x10(70x10) 70x8(80x9) 70x7(90x8)

seated dip machine supersetted w/(raised-arm preacher curl machine):
150x13(35x12) 170x12(50x10) 190x12(50x8) 210x10(65x8)

standing one-arm cable kickbacks supersetted w/(front double bi cable curls):
30x13(30x12) 40x12(30x10) 50x10(40x8)

Coke
08-03-2007, 10:19 AM
Great job, arm day looking nice.

Utefan22
08-03-2007, 04:34 PM
thanks coke!

Utefan22
08-03-2007, 06:45 PM
legs this afternoon.

squat machine:
1ppsx12 2ppsx10 2pps+35'sx8(x2)

leg press:
2ppsx13 3ppsx12 4ppsx10 5ppsx8

hamstring curls:
120x13 135x12 150x10 165x7

standing calf raises supersetted w/(seated calf raises):
135x13(2platesx13) 155x12(3platesx10) 175x10(4platesx8) 195x7(4plates+25x6)

feeling pretty good.

While I was doing calves I got a compliment on my legs from one of the trainers who said something like "man I work my butt off to get legs that look like yours"--I told him it comes from being fat, haha.

Coke
08-06-2007, 05:59 AM
Props on the leg workout and the compliment from trainer dude, legs must be one of your strong points.

Unreal
08-06-2007, 07:15 AM
Never got an complements on my legs. :(

Good training. I wonder which trainer it was. I've talked to a few of them and most of them seem pretty clueless.

Utefan22
08-06-2007, 10:38 AM
Thanks Coke & Unreal!

I wouldn't say legs are a strong point--but I do enjoy working them :)

Although I still haven't gotten back into squatting heavy and i've never done deadlifts :(

oh well, every day is another challenge!

Unreal
08-06-2007, 02:09 PM
I may or may not do deads this afternoon. My hams are aching from the volume of squats I did last leg day. If you need someone to help you with those feel free to find me or get a hold of me. I'll be there tonight doing back/bis and stuff like that.

Utefan22
08-06-2007, 07:43 PM
worked late tonight.

blah.

probably won't hit the gym until 930-10ish.

tonight is a redbull night fo sho.

Utefan22
08-07-2007, 10:26 AM
work early.

finals later.

i'll post my chest workout from last night when I get home from said finals.

wish me luck.

Utefan22
08-07-2007, 09:10 PM
chest last night.

flat bb bench:
135x15 205x7 225x4* 225x4* 185x8

incline bb bench:
115x12 135x10 135x8 155x7

db flyes:
45x12 45x10 55x10 55x8

cable crossovers supersetted w/(overhead cable extensions):
40x13 50x12(70x20) 60x10(90x13) 70x9(120x10)

overall decent workout.

need to improve my flat bench strength, also need to move some heavier weight on db flyes.

Coke
08-08-2007, 06:09 AM
Fine effort for the chest man, numbers will be creeping up before you know it.

Utefan22
08-08-2007, 06:53 PM
thanks coke!

last night's back workout goes as follows:

close grip pulldowns:
105x15 120x12 135x10 150x8

seated one-arm rows:
2platesx13 2plates+25'sx12 2plates+35'sx10 3platesx8

seated row/pulldown machine:
1plate+25's(per side)x12 1plate+35'sx10 2platesx8 2plates+10'sx7

smith machine bb shrugs supersetted w/(45lb. plate shrugs)
135x13(45'sx13) 135x10(45'sx10) 155x8(45'sx10)

Coke
08-09-2007, 05:37 AM
Keepin it tight for the back & traps guy.

Unreal
08-09-2007, 08:48 AM
Strong pulling.

Utefan22
08-09-2007, 10:35 AM
thanks coke & unreal!

now, last night's leg workout:

squat machine:
1ppsx13 2ppsx10 3ppsx8 3pps+10'sx7

leg press:
2ppsx13 3ppsx12 4ppsx10 5ppsx8

SLDL's:
135x10 135x8 135x8

standing calf raises supersetted w/(seated calf raises):
135x12(2platesx12) 155x10(3platesx10) 175x9(4platesx8)

ok so I think SLDL's are my new favorite leg workout. My hammies and lower back are feeling AWESOME! i'm just hoping to keep progressing with them and being able to up the weight as I go along.

Coke
08-10-2007, 05:01 AM
See you're getting into a nice groove with the stiffies, lol...whole leg day is sweet.

Utefan22
08-10-2007, 09:59 AM
thanks coke!

i'm not sure if i'm getting into a groove, or a funk, haha. My lower back is soooo stiff this morning! But I guess that's expected when I haven't really worked my lower back specifically in a few years.

arms last night:

cable tricep pushdowns supersetted w/(straight bar cable curls):
130x15 140x13(90x13) 150x12(100x12) 160x10(110x10) 170x10(120x10)

preacher curls supersetted w/(dip machine):
55x12(165x12) 60x10(180x12) 70x10(195x10) 80x10(210x12)

standing one-arm cable tricep kickbacks supersetted w/(front double-bi cable curls):
40x15(30x15) 50x13(30x13) 60x12(40x10) 70x10(40x10)

Utefan22
08-12-2007, 05:19 PM
had a quick shoulder workout yesterday.

some military press, reverse flyes and some front and side lateral raises.

It was good cause I hadn't worked shoulders in quite awhile.

Coke
08-13-2007, 05:23 AM
Keeping on track with the arm and shoulder workouts.

Utefan22
08-14-2007, 10:18 AM
thanks coke!

chest last night:

flat bench machine:
1ppsx12 1pps+35'sx10 2ppsx8 2pps+10'sx8

incline bench machine:
1ppsx12 1pps+25'sx10 1pps+35'sx10 2ppsx8

flye machine:
105x15 120x12 135x10 150x10

cable crossovers:
40x10 50x10 60x8 40x15(started too heavy so dropped weight back down for final set)

finished off with a couple sets of descending pyramid bench which totally wiped me out.

also some concentration tricep work.

Coke
08-15-2007, 05:43 AM
Pretty good chest session bro.

Utefan22
08-15-2007, 10:17 AM
thanks coke!

back last night.

lat pulldowns:
105x15 120x12 135x10 150x10

one-arm seated rows:
2ppsx12 2plates+35'spsx10 3ppsx10 3plates+10'spsx10

combination pulldown/row machine:
1ppsx12 1plate+10'spsx10 1plate+20'spsx10 1plate+30'spsx8

bb shrugs supersetted w/(45lb. plate shrugs):
135x12(45'sx15) 135x10(45'sx12) 185x8(45'sx8)

finished off with a set of weight-assisted pullups.

Coke
08-16-2007, 06:05 AM
Them are some nice sets for the back and traps, fine session dude.

Utefan22
08-16-2007, 09:21 AM
thanks again coke!

legs last night:

squat machine:
1ppsx12 2ppsx10 3ppsx8

SLDL's: 115x10 135x10 135x8

leg press--descending pyramid weight:
5ppsx8 4ppsx10 3ppsx11 2ppsx12

standing calf raises supersetted w/(seated calf raises):
175x12(2platesx12) 195x10(3platesx10) 215x8(4platesx8)

decent workout. SLDL's are downright kicking my butt! I love the feeling after i'm done with them though!

and also, just cause it needs to be said-- the support from people on this forum is awesome for my progress both in and out of the gym!

Coke
08-17-2007, 05:53 AM
Good leg day, glad you're getting into them stiffies.

Utefan22
08-17-2007, 10:04 AM
thanks again coke!

them stiffies are kicking my butt!

off to work early today so i'll post this morning's arm workout when I return.

Utefan22
08-17-2007, 09:06 PM
arms this morning:

cable tricep pushdowns supersetted w/(bb curls):
130x15 140x12(70x12) 150x10(80x10) 160x10(80x8) 170x8(90x8)

preacher curls supersetted w/(seated dips):
55x10(165x12) 65x10(180x12) 75x8(195x12) 75x6(225x10)

one-arm elevated curls:
50x10each arm 65x10 80x8

standing cable kickbacks:
30x12each arm 40x12 50x10 60x8

Coke
08-18-2007, 05:40 PM
Ace arm session man.

Utefan22
08-19-2007, 12:09 PM
thanks coke!

shoulders yesterday:

side cable lat raises supersetted w/(45lb. plate front raises):
30x10(45x12) 30x10(45x10) 20x12(45x8)

arnies:
25x12 30x10 30x10

reverse machine flyes:
105x10 120x10 135x8

seated military press:
115x10 135x10 155x8

finished off with some supersetted shrugs.

Coke
08-20-2007, 01:22 AM
Shoulder session is looking tight...doing more supersets myself now, they're getting me pumped up man.

Unreal
08-20-2007, 09:23 AM
Damn, those seated Millies are probably more then I can do. Strong shoulders.

I got tons of free time on my hands now so if you want to hit the gym let me know.

Utefan22
08-20-2007, 04:34 PM
coke: thanks again man, your words help keep me extra motivated! I know what you mean about the supersets. Now that i've started doing em, I love em'!

unreal: My shoulders are still on fire from those milles--especially that last set just destroyed me. I will get at you sometime soon so we can hit the gym together.

Utefan22
08-21-2007, 07:27 PM
chest last night:

flat bb bench:
135x12 185x10 195x8 205x6

incline press machine:
1ppsx12 1plate+25'sx10 1plate+35'sx8 2ppsx7

cable machine flyes:
120x12 135x10 150x8 165x6

cable crossovers:
30(per side)x12 40x10 50x8 60x5.5

finished off with some heavy concentrated tricep pushdowns for good measure.

Coke
08-22-2007, 05:30 AM
Nice job dude, training smart with the chest work.

Utefan22
08-22-2007, 06:13 PM
thanks coke!

back last night:

close grip pulldowns:
120x12 135x10 150x9 150x8 165x6

one-arm rows:
2ppsx12 3ppsx10 3plates+10'spsx8 2ppsx13

combo wide-grip pulldown/row machine:
1ppsx13 1plate+25'sx10 1plate+35'sx8 2ppsx6

straight arm cable pushdowns:
100x12 120x10 130x8 140x6

finished off with a couple sets of supersetted bb & 45lb. plated shrugs.

Coke
08-23-2007, 05:44 AM
The back training is solid bro - ;)

Utefan22
08-23-2007, 09:39 AM
thanks coke!

played 90min of basketball last night so pushed the leg workout to tonight or friday.

did a light weight-heavy rep chest/shoulder workout last night that included:

flye machine; db incline press; some crazy bench machine that i'd never done before, behind the back cable lat raises.

all in all a good workout.

I liked the difference of doing light weight and heavy reps for a change.

Coke
08-24-2007, 06:06 AM
...I liked the difference of doing light weight and heavy reps for a change.

Way to go with the change up, repping out like that is sweet.

Unreal
08-24-2007, 09:12 AM
I have NO plans for all weekend besides sit around and play xbox. So feel free to hit me up. I want to train with someone for once.

Utefan22
08-25-2007, 11:40 AM
Coke: Yeah man, it felt awesome! I'm gonna try and switch it up like that every other week.

Unreal: I'm sorry I didn't check this sooner or I would have seen if you wanted to go hit legs this morning, dang!

well, like I said, legs this morning:

squat machine(went lighter weight to try and get as deep as possible):
1ppsx12 1plate+25'spsx10 2ppsx8 2plates+25'spsx7

SLDL's:
35'spsx12 1ppsx10 1plate+10'spsx8

leg press:
2ppsx12 3ppsx10 4ppsx10 5ppsx7

seated calf raises supersetted w/(standing calf raises):
1platex20(175x12) 2platesx12(195x10) 3platesx10(215x8) 4platesx9(235x7)

Coke
08-27-2007, 05:58 AM
Good job on the leg workout.

Utefan22
08-27-2007, 08:39 PM
no gym tonight.

i've got a sinus infection or allergies or something.

sucky.

Utefan22
08-29-2007, 07:41 PM
didn't get to the gym last night either.

whatever i've got has knocked me on my butt.

I'm hoping to get there tonight though.

I need it!

Utefan22
08-30-2007, 09:38 AM
was able to play some basketball and get in a back workout last night.

finally!

lat pulldowns:
105x15 135x12 150x10 165x8 180x6

seated cable rows:
100x15 110x12 120x10 130x8

wanted to keep it short and intense just in case i'm sick at all and didn't want to risk anything.

i'll be hitting arms big time tonight though.

Coke
08-31-2007, 05:28 AM
Nice stuff bro, keeping things on track.

Utefan22
08-31-2007, 09:33 AM
thanks coke!

got in an arm workout last night:

cable tricep pushdowns supersetted w/(concentrated db curls):
120x13 140x12(30x10) 160x10(30x8) 180x8(30x9) 200x7(30x8)

skullcrushers supersetted w/(bb curls):
60x12(60x12) 70x10(70x10) 80x9(80x9) 80x7(90x6)

seated dip machine:
150x13 170x12 190x10 210x10

finished off with a couple sets of reverse cable curls for good measure.

Coke
08-31-2007, 01:05 PM
Great concerted effort for the arms dude.

Utefan22
09-01-2007, 11:23 AM
thanks again coke!

chest last night since I missed it on monday:

flat bench machine:
1ppsx13 1plate+25'sx12 1plate+35'sx10 2ppsx8

incline bench machine:
1ppsx13 1plate+25'sx12 1plate+35'sx10 2ppsx7

flye machine:
105x10 120x8 135x6

cable crossovers:
30x12 40x10 50x8

finished off with some descending pyramid flat bench sets.

pretty decent workout since I was by myself.

should be hitting legs today.

Utefan22
09-01-2007, 09:14 PM
legs earlier this afternoon:

squat machine:
1ppsx12 2ppsx10 3ppsx8

leg press(descending pyramid):
5ppsx8 4ppsx9 3ppsx10 2ppsx12

standing calf raises supersetted w/(seated calf raises)(descending pyramid):
235x8(4platesx8) 215x10(3platesx10) 195x12(2platesx12) 175x15(1platex20)

SLDL's:
135x8 155x6 185x4

Coke
09-03-2007, 06:56 AM
Fine sessions for the chest and legs man.

Utefan22
09-04-2007, 11:38 PM
back on schedule with chest last night and legs tonight.

chest yesterday:

cable crossovers:
30x15 40x12 50x10 30x13

flat bench machine:
1ppsx15 1plate+25'sx12 1plate+35'sx10 2ppsx8

incline bench machine:
1ppsx15 1plate+25'sx12 1plate+35'sx8 2ppsx7

flye machine:
105x15 120x10 135x7 150x6

will post tonight's back workout tomorrow morning when i'm more awake.

Utefan22
09-06-2007, 09:36 AM
today is thursday.

Tuesday's back workout:

lat pulldowns:
105x12 120x10 135x8 150x7

one-arm seated rows:
2platesx12 3platesx10 3plates+10'sx8 3plates+25'sx7

bent over bb rows:
1platex10 1plate+25'sx8 1plate+35'sx7

did a couple other variations of some lat pulldowns.

Utefan22
09-06-2007, 09:43 AM
yesterdays leg workout:

squats:
135x10 155x10 155x8

SLDL's:
135x10 155x8 185x6

leg press:
2ppsx10 3ppsx9 4ppsx8

seated calf raises supersetted w/(standing calf raises):
2platesx10(215x10) 3platesx9(235x9) 4platesx8(255x8)

first time for real squats since my junior year in high school.

sore is my middle name.

Coke
09-06-2007, 09:46 AM
Raising up with the back work, nice chest day as well.

Utefan22
09-07-2007, 02:31 PM
arms last night:

cable overhead tricep extensions supersetted w/(cable bicep curls):
60x20(60x20) 70x15(70x15) 100x12(80x12)

preacher curls supersetted w/(seated dips):
55x12(150x15) 65x10(210x12) 90x8(225x12)

hammer curls:
25x10 30x10 30x8

reverse one-arm cable curls(triceps):
30x12 40x10 50x8

going to work shoulders in a few minutes.

Coke
09-08-2007, 08:32 AM
Good arm day man, bet the supersets are helping you get that look we all want to possess for ourselves - ;)

Utefan22
09-11-2007, 05:29 PM
thanks coke!

chest last night:
flat bench machine:
1ppsx13 1plate+25'sx10 2ppsx8 2plates+10'sx6

incline bench machine:
1ppsx13 1plate+25'sx10 2ppsx9 2plates+10'sx7

machine flyes:
105x15 120x12 150x8 165x6

cable crossovers:
30x15 40x10 50x6.5

decent workout.

had a really weird pain in the bottom of my hand that was affecting some of my benching exercises. Here's hoping it doesn't continue.

Coke
09-12-2007, 06:13 AM
Solid chest workout bro.

Utefan22
09-12-2007, 09:54 AM
thanks coke!

went solo on my back workout last night:

one-arm seated rows:
2platesx12 2plates+25'sx10 2plates+35'sx9 3platesx8(per arm)

bent-over bb rows:
1platex12 1plate+25'sx10 1plate+35'sx9 2platesx8

close-grip lat pulldowns:
100x15 120x12 140x9 150x7

smith machine bb shugs supersetted w/(45lb. plate shrugs):
135x10(45'sx12) 155x8(45'sx10) 175x7(45'sx8)

finished off with a few light sets of straight arm pushdowns and some ab work.

Coke
09-13-2007, 05:19 AM
Solo back session is looking great dude.

Utefan22
09-14-2007, 06:39 PM
legs 2 days ago:

squats:
115x10 135x10 155x9

SLDL's:
135x10 155x8 185x5.5

leg press:
2ppsx10 3ppsx9 4ppsx8 5ppsx6

seated calf raises supersetted w/(standing calf raises):
2platesx12(195x12) 3platesx10(210x10) 4platesx9(235x10)

Utefan22
09-14-2007, 09:03 PM
arms last night:

preacher curls:
55x10 65x10 90x7

seated dips:
150x15 210x12 235x10

standing ez-bar curls:
50x12 60x10 70x8 80x6

cable tricep pushdowns:
100x15 120x12 140x10 160x8

cable(rope attachment)curls supersetted w/(cable/rope overhead extensions):
70x12(80x15) 80x10(100x12) 90x8(120x10)

Coke
09-15-2007, 08:27 AM
Nice efforts for both days guy.

Utefan22
09-18-2007, 08:14 PM
I had a shoulder workout sometime last weekend but I honestly can't remember it right now.

last night's chest workout:

flat bench machine:
1ppsx13 2ppsx10 2pps+10'sx8 2pps+20x6 2pps+25'sx5

flat bench db press:
60x12 65x10 70x7 70x8

incline bench machine:
1ppsx12 2ppsx10 2pps+10'sx8 2pps+20'sx6

cable crossovers:
40x12 50x10 60x5 40x15

finished off with some reverse cable curls to isolate the tri's.

Coke
09-19-2007, 05:20 AM
Super chest day with high volume man.

Utefan22
09-20-2007, 10:14 AM
short-high intensity back 2 nights ago:

one-arm seated rows:
2ppsx13 2pps+25'sx12 2pps+35'sx10 3ppsx9

bent-over bb rows:
1platex12 1plate+25'sx10 1plate+35'sx9 2platesx8

seated shrugs:
1ppsx10 1pps+25'sx8 1pps+35'sx7

this was after 2 hours of basketball, I was wiped.

Coke
09-21-2007, 05:01 AM
Props for being dynamic with everything...all that basketball and sets of back work would have anyone beat.

Utefan22
09-21-2007, 09:07 AM
thanks coke, you rock!

legs 2 nights ago:

squats:
135x12 155x10 175x9

SLDL's:
135x12 185x7 205x4.5(yikes!)

leg press:
4ppsx10 3ppsx12 2ppsx12 1ppsx15

superset seated calves(standing calves):
4platesx9(235x10) 3platesx10(215x12) 2platesx12(195x13)

Coke
09-21-2007, 10:08 AM
The consistency is really gonna work in your favor, carry on my man.

Utefan22
09-22-2007, 03:49 PM
that's what i'm hoping for coke!

I gotta be more consistent about getting my workouts up here right after I do them cause I can't even remember what I did for Thursday's arm workout!

It was a killer though!

did some cardio/abs last night and heading to do a shoulder workout here in a few!

have a great weekend everybody!

Utefan22
09-26-2007, 12:20 AM
chest tonight since I was sicker than a dog last night:

flat bench machine:
1ppsx13 1plate+35'sx10 2ppsx8 2pps+25'sx1.5

flat db press:
55x12 65x10 70x9

cable flye machine:
105x12 120x10 150x9

cable crossovers:
40x13 50x10 60x6 30x15

still not feeling 100% so didn't go too crazy.
solid workout however.

Coke
09-26-2007, 05:55 AM
Effort not bad, especially under the conditions bro.

Utefan22
09-27-2007, 10:00 AM
back last night:

close grip pulldowns:
100x15 120x12 140x8 150x4 100x10

bent over rows:
1platex12 1plate+35x10 2platesx8 2plates+25x6 1platex8

seated rows:
105x13 120x12 135x10 150x7 105x10

seated shrugs:
1ppsx13 1pps+35'sx10 2ppsx9 2pps+25'sx7 1ppsx10

Utefan22
09-27-2007, 11:51 PM
arms tonight:

supersetted cable curls(overhead extensions):
80x13(100x13) 90x12(120x10) 100x10(130x7) 120x8(100x10)

supersetted standing bb curls(skull crushers):
60x12(60x10) 60x10(60x8) 60x10(60x7) 60x8(50x10)

seated dips:
165x12 210x10 225x8

hammer curls:
25x12 30x10 35x7

cable tricep pushdowns:
100x12 120x9 140x6

7up 7down 7full bb curl burnout at 40lbs. to end.

as to why the bb curls and skull crushers at 60lbs. you can thank golds for being totally disorganized with their barbell weights.

Coke
09-28-2007, 04:59 AM
Nice job with the '21s' curl sets and everything else as well.

Utefan22
09-29-2007, 12:10 PM
thanks coke!

those '21's are a killer way to burn the bi's out!

legs last night:

squats:
135x10 185x8 205x6

SLDL's:
135x10 155x8 185x6

leg press:
2ppsx10 3ppsx9 4ppsx8 1ppsx12

superset standing calf raises(seated calf raises):
175x12(2platesx10) 195x10(3platesx8) 235x8(4platesx10)

the good:
I seem to be able to up weight each week on squats.

the bad:
deadlifts are killing me, and not being able to up weight much due to my crappy grip strength.

Coke
09-30-2007, 10:04 AM
Straps are the way to go with the deads, imo - grip strength will come along with time...good leg day overall.

Utefan22
10-01-2007, 08:27 PM
thanks coke!

i'm seriously thinking of investing in some straps!

chest tonight, hopefully my hand won't cause me too much grief.

Utefan22
10-02-2007, 07:37 PM
chest last night:

flat bench:
135x13 155x10 185x8 225x4 135x10

incline bench:
115x12 135x9 185x5 135x7

cable flyes:
105x12 120x10 135x7 150x6

cable crossovers:
30x13 40x10 50x8 60x7

finished with some tricep extensions and some seated dips.

the good:
my hand held out pretty well, it picks and chooses the nights it wants to give me grief.

the bad:
nothing really, I just need to be extra dilligent on trying to keep moving more weight.

Coke
10-03-2007, 05:45 AM
Gonna be raising up more and more as time goes by...fine chest training.

Utefan22
10-03-2007, 08:14 PM
thanks coke.

back night tonight, missed it yesterday in favor of 2 hours of basketball.

Unreal
10-04-2007, 07:28 AM
We need to work out this week. Have a fun back day. I use straps for normal deads and lift mixed grip for SLDLs. Grip has been coming along nicely. I need to start some dedicated grip training soon as it limits some of my stuff.

Utefan22
10-04-2007, 09:36 AM
back early this morning:

one-arm rows:
2platesx12 2plates+25'sx10 2plates+35'sx8 3platesx7

bent over rows:
1platex12 1plate+25'sx10 1plate+35'sx8 2platesx7

lat pulldowns:
100x10 120x8 140x7 150x5 90x12

seated shrugs:
1ppsx12 1p+35'sx10 2ppsx8

Coke
10-05-2007, 05:33 AM
Back training is solid throughout dude.

Utefan22
10-05-2007, 10:04 PM
thanks coke!

i've worked a crapload of hours this week and it's thrown my schedule kinda off

i'm hoping to get a workout in tomorrow morning before I go in for some saturday work.

have a great weekend everybody!

bill
10-06-2007, 06:40 AM
Where you happy with Utah winning last night?

Utefan22
10-06-2007, 09:59 AM
yeah bill I was stoked!

It's always good to get a win on ESPN, even if Louisville hasn't been quite as strong as people predicted.

a win is a win though!

thanks for checking my journal!

Utefan22
10-08-2007, 10:17 PM
chest tonight:

flat bench machine:
1ppsx12 1pps+25'sx10 2ppsx8 2pps+25'sx6

incline bb bench:
135x10 155x8 185x5 135x10

pec fly machine:
105x12 120x10 135x8 150x6

cable crossovers:
40x8 30x10 30x8

finished with some cable tricep pushdowns for good measure.

the good
I was moving more weight tonight on the flat bench machine and incline bench than I have been in awhile. Also, my hand wasn't giving me much pain at all which is a GREAT thing!

the bad
not much that I can think of. ha

Coke
10-09-2007, 05:14 AM
Good job bro, stepping up some more on the chest work.

Utefan22
10-11-2007, 09:25 AM
thanks again coke!

back last night:
one arm rows:
2ppsx12 2ps+25'sx10 2ps+35'sx8 3ppsx7

bent over rows:
1platex12 1plate+35'sx10 2platesx8 2plates+25'sx7

close grip lat pulldowns:
105x12 120x10 135x8 150x6

seated rows:
100x12 110x10 120x8 150x6

seated shrugs:
1ppsx10 1ps+35'sx8 2ppsx6

Coke
10-12-2007, 05:44 AM
Fine back session man, really staying on track.

Utefan22
10-12-2007, 01:21 PM
did a quick leg workout last night.

squats:
95x10 115x8 135x6

SLDL's:
135x10 185x8 205x4.5

the good.
went lightweight on the squats to try and get my form down. sat a bench underneath to make sure I was getting extra low. felt great. Also picked up some straps to help out with deads and they seemed to work great!

Unreal
10-12-2007, 01:28 PM
I was there last night deadlifting.

Seriously, call me sometime. I can help you with your squat. Plus I'm bored most of the time.

I'm going rock climbing tonight for the first time? Do you ever do that? Seems like cheap fun exercise.

Utefan22
10-12-2007, 05:38 PM
I will take you up on that Nick, my squats need all the help they can get!

and no I have never been rock climbing, I know there's a place by REI at southtowne and also a place downtown in gateway mall. I want to try it sometime though.

Unreal
10-13-2007, 09:08 AM
Rock climbing was tons of fun. My back and arms are sore from it. It was a lot more full body then I expected. It was tons of fun. Once I get back from Mexico I plan to go a lot.

Utefan22
10-13-2007, 11:15 AM
dang dude sounds like a good time, a full body workout is never a bad thing.

I may have to give it a try sometime soon.

bill
10-14-2007, 06:53 AM
looks like your strength is going up..always good thing
some don't care for straps but they seem to help me move more wt in all back stuff and concentrate more on the back

Utefan22
10-16-2007, 08:48 AM
did a shoulder workout a couple of days ago that I can't remember. ha.

chest this morning:

flat bb bench:
135x10 185x8 205x6

incline db press:
50x10 55x8 60x6

cable crossovers:
30x10 40x8 50x6

fly machine:
105x10 120x8 135x6

Utefan22
10-17-2007, 09:24 AM
back this morning:

one-arm seated rows:
2ppsx10 2pps+25'sx8 3ppsx6 3pps+25'sx5

bent over rows:
1platex10 1plate+25'sx8 2platesx6 2plates+25'sx5

wide grip lat pulldowns:
105x10 120x8 135x6 150x5

seated rows:
110x10 120x8 130x6 140x5

standing straight-arm pushdowns:
100x10 120x8 130x6

seated shrugs:
35'spsx10 1platepsx8 1plate+25'sx6 2ppsx5

Coke
10-18-2007, 05:40 AM
Ought to try them standing straight-arm pushdowns for once, bet that's a good movement...nice back day.

Utefan22
10-18-2007, 10:19 PM
yeah coke those standing straight-arms are a good way to end a back workout i've found!

legs this morning:

squats:
95x10 115x8 135x8

SLDL's:
135x10 185x8 205x5

leg press:
2ppsx10 3ppsx8 4ppsx6

superset standing calves(seated calves):
175x10(2platesx10) 195x8(3platesx8) 215x7(4platesx6)

good times.

the good
i'm getting my squat form down to a science, they are feeling better and better each repitition. Now time to start slowly increasing weight.

Utefan22
10-19-2007, 06:02 PM
arms today:

superset cable tricep pushdowns(cambered barbell curls):
150x12(warm up set)
160x10(70x10) 170x8(80x8) 180x7(80x7)

superset preacher curls(seated dips):
45x10(180x10) 70x8(195x8) 80x7(210x7)

superset cable curls(overhead cable extensions):
80x10(80x10) 90x8(90x8) 100x7(100x7)

tried to burn biceps out with 7up 7down 7full but only got one set of all 3 done.

nicely toasted.

Coke
10-20-2007, 01:21 PM
Killer arm day man.

Utefan22
10-20-2007, 07:23 PM
gracias coke!

did a quick shoulder workout this afternoon.

arnolds:
35x10 40x8 45x6

cable front lat raises:
20x10 30x6 40x4.5 25x10

seated side lat raises:
35x10 50x8 65x6

tried 2 different types of machine shoulder presses, really liked one of them.

finished with some reverse pec dec flyes.

Utefan22
10-22-2007, 09:03 AM
chest this morning:

flat bb bench:
135x12 185x6 205x5

db incline press:
45x10 50x8 55x5

cable flyes:
105x10 120x8 135x6

cable crossovers:
40x10 50x8 60x6

Coke
10-22-2007, 09:39 AM
Good stuff for both days, carry on bro.

Utefan22
10-22-2007, 06:30 PM
thanks coke!

Utefan22
10-23-2007, 06:45 PM
back this morning:

one-arm rows:
2plates(per arm)x12 2plates+25'sx10 3platesx8 3plates+25'sx7

weight-assisted pull-ups:
x10 x8 x6(not sure of the weight amount)

T-bar rows:
1platex12 1plate+25'sx10 2platesx8 2plates+25'sx5

close-grip lat pulldowns:
100x12 120x10 140x8 150x5

straight-arm cable pushdowns:
100x10 110x8 120x6

Coke
10-24-2007, 04:57 AM
Ace back workout dude.

Utefan22
10-24-2007, 10:15 PM
thanks coke!

legs this AM:

squats:
95x10 115x8 135x7

SLDL's:
135x10 155x8 185x7

leg press:
1ppsx10 2ppsx8 3ppsx7

superset standing calves(seated calves):
155x12(2platesx10) 175x10(3platesx8) 195x8(4platesx6)

this workout was made more difficult since I played basketball the night before--memo to self, stop doing leg workouts after playing basketball.

Unreal
10-25-2007, 05:58 PM
Good leg day.

Utefan22
10-29-2007, 10:20 PM
gracias nick.

I gotta be more dilligent about posting my shoulder workouts cause I had a killer one on Saturday but can't remember specifically what I did.

anyway, went to a different gym this morning to do a chest workout:

some funky flat bench machine thingy:
1ppsx8 1pps+10'sx6 1pps+10'sx8

incline db press:
50x10 55x8 60x7

pec-fly machine:
100x12 120x10 130x8

cable crossovers:
30x12 40x10 50x8

was a quick workout since I was in a rush to get to work.

might start going to that gym more often though, it was empty.

Utefan22
10-30-2007, 08:42 PM
back this AM:

one-arm seated rows:
2ppsx12 2pps+25'sx10 3ppsx8

weight-assisted pull-ups:
x12 x10 x8 (not sure on weight amounts again)

T-bar rows:
1platex12 1plate+25'sx10 1plate+35'sx8 2platesx7

close-grip lat pulldowns:
100x12 120x10 140x8 160x6

straight-arm cable pushdowns:
120x10 130x8 140x6

Coke
10-31-2007, 05:37 AM
Back session is looking nice guy, keep it up.

Utefan22
10-31-2007, 11:59 PM
arms this AM:

superset cable curls(cable overhead extensions):
120x12 120x10(120x10) 130x8(130x8) 140x6(140x6)

weight-assisted dips:
x12 x10 x8 x6

preacher curl machine:
1platex12 1plate+25'sx10 1plate+35'sx8 2platesx6

straight-arm cable tricep pushdowns:
140x10 150x8 160x6

cambered bar burnout curls 40lbs.:
7down 7up 7full x2

Utefan22
11-03-2007, 11:10 PM
once again I am slacking on updating my journal after every workout.

Friday morning was legs. Squats, deads, leg press and calves that still have my glutes, hammies and lower back extra sore.

today was shoulders.

Arnie's:
40x12 45x10 50x8

cable front lat raises:
20x12 25x10 30x8 35x6

seated shoulder machine press:
1ppsx12 1pps+25'sx10 2ppsx8

machine side lat raises:
55x12 65x10 80x8

reverse pec-dec fly machine:
75x10 90x8 105x6

finished off with some superset bb and plated shrugs.

Coke
11-04-2007, 10:04 AM
once again I am slacking on updating my journal after every workout.

No biggie man, so long as you're keeping on track - been doing fine.

Utefan22
11-04-2007, 03:10 PM
thanks once again coke. It's words like yours that help keep me and countless others motivated to do this thing every day.

Utefan22
11-05-2007, 09:45 PM
chest this morning:

db flat press:
50x12 55x10 60x8 70x6

db incline press:
50x10 55x8 60x6

cable crossovers:
40x12 50x10 60x8

machine flyes:
120x10 135x8 150x6

Coke
11-06-2007, 06:06 AM
Holding it down with some good pressing sets and everything man.

Utefan22
11-07-2007, 08:59 AM
back yesterday morning:

weight-assisted pull-ups:
x12 x10 x8 x6

t-bar rows:
1platex12 1plate+25'sx10 1plate+35'sx8 2platesx6

one-arm seated rows:
2ppsx12 2plates+35x10 3ppsx8

wide-grip lat pulldowns:
120x10 140x8 160x5

superset seated cable rows(seated shrugs):
120x10(1ppsx10) 130x8(1pps+25x8) 140x6(2ppsx6)

Utefan22
11-08-2007, 09:10 PM
arms yesterday AM:

hammer curls:
25x12 30x10 35x8

weight-assisted dips:
x12 x10 x8 x6

preacher curls:
45x10 55x8 70x6

skull crushers:
50x10 60x8 70x6

superset cable curls(cable overhead extensions):
120x10(120x6) 130x8(90x8) 140x6(100x6)

finished with some 21 curls at 40lbs.

Coke
11-09-2007, 06:09 AM
Fine back-to-back efforts dude.

Utefan22
11-09-2007, 10:31 AM
gracias coke.

shoulders this morning:

arnie's:
40x12 45x10 50x5 50x8

shoulder press:
1ppsx12 1plate+25'spsx10 2ppsx6

cable front lat raises:
35x5 30x6 20x10(each arm)

machine side lat raises:
50x12 65x10 95x8

pec-dec flyes:
105x10 90x8 75x8

standing shrugs:
3ppsx12 4ppsx10 5ppsx8 2ppsx15

Utefan22
11-10-2007, 08:14 PM
worked legs today with Unreal.

Man I am sore and I didn't even do that much volume or weight.

Unreal is a beast, hopefully we can work legs again sometime soon.

Coke
11-11-2007, 10:32 AM
Super you guys got together to workout that way...holdin it down dude.

Killa Kurt
11-11-2007, 11:49 AM
What kind of shoulder presses do you do?

Unreal
11-11-2007, 12:01 PM
It was good meeting you. Anytime. Your squat form improved tons. Just work on getting deeper and you will have it.

Utefan22
11-11-2007, 01:39 PM
Coke: it was awesome to get with Unreal, he knows his stuff.

Kurt: I believe the most recent shoulder presses I did were on a hammer strength machine, hit the front delts really nicely. Thanks for checking my journal!

Unreal: Thanks again boss, I will work on my squat form until I have it down. Thanks again for your advice!

Utefan22
11-11-2007, 10:10 PM
man i ate a ton today.

feeling really bloated and big.

i'll be glad to get back in the gym tomorrow AM.

Utefan22
11-12-2007, 08:19 PM
chest this AM:

flat db press:
50x12 55x10 60x8

weight assisted dips:
x12 x10 x8

incline db press:
50x12 55x10 60x8

cable crossovers:
40x12 50x8 60x6

incline bb press:
115x10 135x8

Coke
11-13-2007, 05:40 AM
Nice chest session, got plenty of reps in the mix.

Utefan22
11-13-2007, 08:58 AM
thanks coke. I'm gonna try and switch it up a little next chest session, go heavier with less repititions.

back this AM:

weight-assisted pull ups:
x12 x10 x8

one-arm seated rows:
2ppsx12 2pps+35'sx10 3ppsx8

standing shrugs:
3ppsx12 4ppsx10 5ppsx6(grip started to slip) 45lb. platesx20

bent-over rows:
1platex10 2platesx8 2plates+25'sx6

close grip pulldowns:
120x12 140x10 160x8

seated cable rows:
120x10 140x8 150x6

Utefan22
11-15-2007, 07:46 PM
legs this AM:

squats:
135x10 155x8 175x6

SLDL's:
135x10 155x6 175x5

leg press:
4ppsx6 3ppsx8 2ppsx10 1ppsx12

superset seated(standing calves):
2platesx10(195x10) 3platesx8(215x8) 4platesx6(235x6)

not a great workout, squats felt good but i'm having trouble with my form on deads, that is something I need to work on.

Coke
11-16-2007, 05:43 AM
Good workouts there Scott.

Unreal
11-16-2007, 08:44 AM
Just get ahold of me any time you want to go to the gym. Even if it is an off day I'll come in and help you out.

Utefan22
11-19-2007, 09:46 PM
Coke, Nick, Thanks.

Chest this AM:

Flat bench machine:
1ppsx12 1pps+25'sx10 2ppsx8 2pps+25'sx5

incline db press:
50x10 55x8 60x6

weight-assisted dips:
x10 x8 x6

cable crossovers:
30x12 40x10 50x8

Utefan22
11-20-2007, 11:10 PM
back this morning:

weight assisted pull-ups:
x10 x8 x6

one-arm seated rows:
2ppsx10 2pps+25'sx8 3ppsx6

wide-grip lat pulldowns:
120x10 140x8 160x6

bent-over rows:
1platex12 2platesx10 2plates+25'sx8

seated shrugs:
1ppsx12 2ppsx10 2pps+25'sx8

seated cable rows:
120x10 140x8 160x6

Coke
11-21-2007, 06:11 AM
Both efforts are looking fine man.

Utefan22
11-21-2007, 09:27 AM
Thanks coke.

Arms this morning:

superset cable curls(cable tricep extensions):
100x12(warm up set)
100x10(80x10) 110x8(90x8) 120x6(100x6)

weight-assisted dips:
x12 x10 x8

hammer curls:
25x10 30x8 35x4.5

skull crushers:
50x12 60x10 60x8

preacher curls:
45x10 70x8 80x5

burn out cable tricep pushdowns:
150x12 140x10 130x4

burn out cambered bar curls(21's)@40lbs:
2 sets

Unreal
11-21-2007, 02:48 PM
Good arm workout. I can't believe I just said that, "arm workout". Have a great holiday and keep up the good work.

Utefan22
11-22-2007, 09:50 AM
Haha. Thanks Nick. A Happy Thanksgiving to you also.

FYI: I sprained my ankle pretty severely last night playing basketball so it looks like my plan for Friday's leg workout is a no go :(

Hopefully it heals up pretty quickly.

A Happy Thanksgiving to all!

Utefan22
11-24-2007, 09:15 AM
Went to the doctor last night.

Grade 2 ankle sprain.

No heavy lifting for a week.

:(

Coke
11-24-2007, 05:51 PM
Too bad about the ankle sprain, sorry to hear of it...you'll be good to go again in no time man.

Utefan22
12-01-2007, 04:39 PM
Thanks Coke, you rock.

alright well it's been awhile since i've updated.

the ankle is getting a lot better, i'm still wearing the aircast but my walking is a ton better.

I'm hoping to possibly get back to the gym today, but definitely Monday!

Utefan22
12-03-2007, 08:39 AM
chest this morning:

weight-assisted dips:
x12 x10 x8

cable crossovers:
30x12 40x10 50x8

db flat bench:
50x12 55x10 65x8

cable fly machine:
105x12 120x10 135x8

incline db press:
50x10 55x8 65x6

overall a solid effort. Felt good to be back.

Coke
12-03-2007, 09:08 AM
Smooth chest day dude.

Utefan22
12-04-2007, 11:22 PM
gracias coke.

back this AM:
t-bar rows:
1platex12 1plate+25'sx10 2platesx8

weight assisted pull ups:
x10 x8 x6

seated cable rows:
120x10 135x8 150x6

close grip lat pulldowns:
130x10 140x8 150x6

seated shrugs:
1ppsx10 1p+25'spsx8 2ppsx6

Utefan22
12-06-2007, 09:34 AM
well I missed posting my arm workout from yesterday so here is a brief synopsis:

incline seated curls
db overhead extensions
preacher curls
weight-assisted dips
seated bb curls
skull crushers

and todays shoulder workout goes as follows:

arnie's:
40x12 45x10 50x8

seated db front lat-raises:
20x10 25x8 30x5

seated shrugs:
1ppsx12 2ppsx10 2pps+25'sx8

side lat-raise machine:
65x12 80x10 95x8

Utefan22
12-07-2007, 05:24 PM
did a low weight leg workout this morning to gauge where my ankle is at.

superset standing/seated calf raises:
55x10/1plate
75x8/ 1plate+25
95x6/ 2plates

hamstring curls:
60x10
75x8
90x6

leg press:
2ppsx10
1plate+25'spsx12
1ppsx15

felt some pain while doing the seated calf raises but overall a decent workout.

I expect to keep increasing my numbers as the weeks go on.

Coke
12-09-2007, 10:10 AM
Nice job Scott, keeping in stride with the efforts.

Utefan22
12-10-2007, 09:41 AM
gracias coke.

chest this AM:

flat db press:
50x12 55x10 60x8

incline db press:
50x12 55x10 60x8

cable crossovers:
30x12 40x10 50x8

weight assisted dips:
x12 x10 x8

db flyes:
25x10 35x8 40x6

Utefan22
12-12-2007, 09:02 PM
back yesterday morning.

weight-assisted pull ups
t-bar rows
wide grip lat pulldowns
seated cable rows
seated shrugs

arms this AM:
superset cable rope curls(overhead cable extensions):
90x12(80x12) 100x10(90x10) 110x8(100x8)

one-arm concentration curls:
25x10 30x8 35x6

weight assisted dips:
x12 x10 x8

hammer curls:
25x10 30x7 35x5

skull crushers:
50x12 60x10 70x8

Coke
12-13-2007, 06:21 AM
Solid arm session, good chest and back workout(s) too guy.

Utefan22
12-15-2007, 04:31 PM
shoulders yesterday morning.

arnie's:
40x12 45x10 50x8

side db lat raises:
25x10 30x6 35x4.5

standing shrugs:
3ppsx12 4ppsx10 5ppsx8

superset front cable lat raises(45lb. plate front lifts):
20x10(x10) 25x8(x8) 30x5(x6)

Utefan22
12-17-2007, 09:08 AM
chest this AM:

flat db press:
50x12
60x10
70x8

db flyes:
30x10
35x8
40x6

weight-assisted dips:
x10 x8 x6

incline db press:
50x10
55x8
65x6

cable crossovers:
30x13
40x10
50x8

Utefan22
12-20-2007, 09:57 AM
yesterday AM arms:

superset cable curls(overhead extensions):
70x13(80x13) 80x10(90x10) 90x8(100x8)

preacher curls:
45x12 70x10 90x6

skull crushers:
50x10 60x8 70x6

hammer curls:
30x10x8x6

weight-assisted dips:
x10 x8 x6

Utefan22
12-20-2007, 09:59 AM
shoulders today AM:

arnies:
40x12 45x10 50x8

standing shrugs:
3ppsx12 4ppsx10 5ppsx8

superset side cable lat raises(25lb. plate front raises):
30x6.5(x12) 25x7(x10) 20x10(x8)

Utefan22
12-21-2007, 02:28 PM
legs this AM:

squats:
135x8
155x7
175x6

hamstring curls:
80x13
95x12
125x10

superset seated calf raises(standing calf raises):
1platex15(155x12)
2platesx12(235x12)
3platesx10(255x10)
4platesx8(275x8)

leg press:
2ppsx10
3ppsx8
4pps6

overall pretty decent.

first time that I attempted squats since messing up my ankle and they felt pretty good. Should start increasing weight from here on out.

Utefan22
01-03-2008, 09:33 PM
glad to have the forums back up and running.

I can't remember my workouts from the past couple of days (thanks work for leaving me in a tired haze)

Legs this AM:
hack squat:
1ppsx10 1p+25'spsx8 2ppsx6

hamstring curls:
95x12
115x10
135x8

superset seated(standing calves):
2platesx12(215x12)
3platesx10(235x10)
4platesx8(255x8)

incline leg press:
1ppsx10
2ppsx8
3ppsx6

Utefan22
01-07-2008, 08:43 PM
chest this AM:

flat bench hammer strength machine:
1ppsx12
1pps+35'sx10
2ppsx8

incline db press:
50x10
60x6
60x5 (ugh)

weight-assisted dips:
x10
x8
x6

cable crossovers:
40x10
50x6
60x4

memo to self: get to gym earlier to avoid morons using machines for 30 solid minutes. Jerks.

Utefan22
01-10-2008, 08:42 PM
had back and arm workouts the past 2 days but can't remember them for the life of me.

oh well, going tonight to pump more iron.

Unreal
01-11-2008, 07:53 AM
We need to hit another workout together. The gym has been crazy packed with a bunch of idiots.

What the hell is with all the people in pajamas? Did I miss something? I've only been 2 times since new years, but there was all these people wearing pajamas. Never seen that before.

Utefan22
01-11-2008, 10:59 PM
Agreed Nick.

Now that my ankle is getting back to 100% I need to start hitting some big leg workouts.

I have yet to see anyone wearing pajamas, but all I can imagine is that it is people's new year's resolution to look like morons when they go to the gym?

How's the new place by the way?

Utefan22
01-11-2008, 11:12 PM
arms yesterday:

superset cable tricep pushdowns(cable curls):
140x15(100x15)
160x12(120x12)
180x10(140x10)
200x8(160x8)

superset smith machine CGBP(hammer curls):
115x12(30x12)
155x10(30x10)
185x8(35x8)
225x6(35x6)

superset overhead bb extensions(one-arm preacher curls):
60x12(40x12)
70x10(50x10)
80x8(60x8)

finished up with some isolation cable tricep moves and some regular preacher curls.

Utefan22
01-11-2008, 11:17 PM
light leg workout tonight--feeling flu like symptoms.

hack squats:
1ppsx10
2ppsx8
2ppsx6

superset seated calves(standing calves):
5px8(275x8)
4px10(255x10)
3px12(235x12)

also did some crazy lunge machine that has my glutes burning.