Rinse - Repeat

[Cards]

July 16th, 2007

I've been reading this website on and off for little over two months while trying to achieve something that everyone wants. Muscle, Mass, and Strength. Today, I finally got around to writing a journal and yes, I have never posted before. I always just researched what I needed and took other peoples advice on what to do if a thread of an article caught my attention. Any question I had always seemed to be there. Now it's time to create something I can look back on and gauge my progress.

I've been weightlifting now for just about six months, this month will be the seventh and I’ve never really had any major goals other then to gain weight as I was 5'7 and weighted 132 lbs. I was extremely light, in fact my gf who is 5'1.5 and 103 lbs looked bigger then me. Scary thought. So I figured I would start weightlifting to become, larger? than my gf (who as I mentioned before is ridiculously small....) Soon I began to see changes and I became addicted to watching my body change. After 6 month's I'm up to 157 lbs at 5'7 and finally decided to stop my old routine, which I had been doing for just about 4 months, with in the next two days (Resting from my last body draining workout) to start the WBB 1.1 routine.

Calories:
3100-3500 Daily: 150+ g’s of protein ( I don’t know carbs or fat, but fat’s are low)
Bf%: No ideas

Supplements:
Protein, Fish oil, Daily Vitamins, Creatine

Goals:
I have no current on RM , In fact I’ve never had any specific goal to lead to failure or being upset other then to grow and become what I was not and so far that’s worked. I know everyone else has set records on how much weight, but I feel if you train hard and eat right with limitless goals there will never be disappointment. The one goal I have now is to incorporate legs into the workout process including deadlifts and squats which I have never done before. I tried a deadlift with semi success and after reading an article debating why you should and should deadlift/squat and coming to the conclusion the body grows as a whole, I decided it would be beyond good to add these into the routine, hence why I’m starting WBB 1.1

Wednesday:
On Wednesday after two days of rest to start fresh, I will be starting my first day of WBB 1.1

Any advice and comments are welcome :zipit:

[Cards]

Woke up, it's now - Wednesday. I feel a lot better from yesterday, gave my self a day to rest. Did some math yesterday for the foods I ate.


Calories:
2x Packets of Oatmeal - 260 cals
3x eggs ( 2 egg whites 1 yolk) - 109 cals
Protein Shake - 220 cals
2x Oats and Honey Bar- 280 cals
6x tbs peanut butter - 540 cals
Protein Shake - 220 cals
2x oranges - 160 cals
Glass of grapefruit juice- 90 cals
Granola Bar - 190 cals
2 serving Cottage Cheese- 220 cals
Ramen Soup ( There was no other food in the house ) - 290

Total: 2579 calories- Give or take- Probably around 150-170 g's of protein.

Today I'm feeling pretty well, I took a full day to recover so I can give WBB 1.1 my full effort. After I stretch this morning and work out a few of the kinks it will be time for my first day. :D

Routine:
Front Squat/Back Squat 6x8
Alternating Lunges 6x8
Good Mornings 6x8
Standing Calve Raises 6x8
Diagonal Cable Wood Chops 6x8
Planks

I'll post more when I get back from the gym. My lower back doesnt ache any more but we will see. :bash:

[Guido]

Welcome to journal land! Nice start. Here, have some :spam:

[Cards]

Just got back from my first day of WBB 1.1 routine and after playing the role of the stupid young kid and not doing leg exercises for over 2 months today was quite a bit of work :scratch: So I went semi light to work my legs back into the routine.

Routine:
Back Squats:
115x8
125x8
2x135x8
145x8
Alternating Lunges: (These were hard after my legs were dead from squats :( )
20x8x2
25x8
35x6
Good Mornings: (These are hard to do since my gym doesn't have a power rack, I did do them today however just picking the bar)
45x8 (To get form and get a feel for the movement- never done these before)
65x8x2
115x8
Calve Raises:
130x8
145x8
160x8x2
175x8
Wood Chops:
60x8 ( alternating sides)
70x8x2
75x8
90x8
Planks:
45 seconds x4
20 crunches

Breakfast:
2 Bowls of Whole Grains Cereal with 2 cups soy milk
2 oranges
Protein shake

Work's going to be hard today with sore legs, let's say I walk alot at my job. Tomorrow, the second half of WBB 1.1, my favorite. Upper Body :D :D

[Cirino83]

looks like u got it all figured out...good luck with your goals..and welcome to the boards

[Cards]

July 18th, 2007 Wednesday

Was tired after a long day at work, did get 8 hours of sleep though and plenty of carbs before I hit the gym.


Workout WBB 1.1 upper:
DB Press:
45x8
55x8
60x8
65x8x2
70x7 (8th failure)

Curls:
25x8
30x8
30x8
35x6
35x6

Standing Shoulder Press: ( shoulders were still alittle sore, worked them lighter then normal not to mention a cuff probelm :cry: )
20x8 ( warm up loosen up )
25x8
30x8
35x6
35x8

Straight Arm Pulldowns:
80x8
100x8
110x8
115x8
120x8

Dips:
BWx8x5

We have no medicine ball at my gym, we're stright ghetto, so I did crunches instead.

Note: Have another 8-10 hour shift today at work which is going to kill my entire body, it's like an additional workout. I get tomorrow off which lucky is a rest day and an off day. Hello 20 hours of sleep and lots and lots of food. I also tried to shove about 1k calories down my throat this morning, I'm a small kid, 5'5 1/2 and I couldnt fit it all down :bang: :bang: :bang:. I get free food at work, so I guess i'm going to pig out there. Lucky, it's made by a bunch of chefs and it's high quality, non of that unhealthy stuff. So looking forward to tomorrow but even more to the day after, first day of deadlifts.

[North]

Nice workouts, what kind of job do you have?

[Cards]

I work in the resturant business, more along the lines of banquets, so all the left over food is mine :) :) :)

[Cards]

July 19th, 2007

Off day today. Going to take it easy. No running around for stupid crap or busting my a** at work. Going to head to the gym today and just do alittle bit of cardio to help burn off BF%, i'm talking low intensity. I'm also trying to just as much food as I possibly can down my throat, but it's not easy. At some point my body just wont let anything else down. At least with oatmeal:confused: :confused:

Gym:
Cardio 20 minutes low intesity. (Gotta keep those abbs =) )

[Cards]

July 20th, 2007

Today was the 2nd day of lower body for WBB1.1 , felt like s*** today, drank alittle to much in celebration. Still gave it my best. This was also my first day of doing deadlifts.

Deadlifts:
135x5
135x5
155x5
155x5
175x5 ( I feel like my form is proper but I don't know if I"m using the right muscles to lift at the right times? )

SLDL:
Barx8x5 (Lower back was sore for the DLS and I just wanted to get my form down for next time)

Pull Threw:
80x8
100x8
110x8
110x8

Seated Calve Raises:
130x8
145x8
160x8
175x8
190x8

Leg Raises:
BWx10x5

Note:
I only really drink once a month if even that, so next time I can give it my all and not think about throwing up the entire time I'm at the gym, mm mm fun.

Edit: Here's a before picture

[Cards]

July 21st,2007

Had to drag my self out of bed this morning at 9 a.m. :bang: I'm not a morning person.


Upper Body:

Flat Bench:
135x8
135x8
145x8
145x8
155x8
155x7

Wide Grip Chin Ups:
BWx8
BWx8
BWx8
BWx8
BWx8

Scaption:
20x8
20x8
25x8
25x8
25x8

Seated Wide Grip Row:
80x8
110x8
130x8
130x8
145x6

Skull Crushers:
25x8
25x8
25x8
30x8
30x8 (I did these last, my tri's were shot by then)

Here's a current pic of me, sorry it's on my phone, but I have no digital camera. Hideous, I know.

[Cards]

july 22, 2007

Today: Off Day

Gym:

I'll probably end up doing 30 min to an hour of really low intensity eliptical or something. Keep my heartrate around 120 to burn stored fat instead of muscle
Weight gain has offically slowed down. I decided I wasn't going to bulk in the beginning and just do it the hard way and to just slowly pack on lean muscle mass. As id my entire body is sore. Running today should losen up and strench everything so by tomorrow I'll be ready for more squats.

Food:
The only thing I do more then sleep and that's upwards of 12 hours ( after a 10 hour day at work dealing with people and busting my a** and a intense weight lifting session) is eat. I eat al day every day except it's health food which kinda sucks. These things include

All types of lean meats, oatmeal, fresh fruit, soy milks, whole wheat cereal, naturl peanut butter, etc.

[Cards]

July 23, 2007


Routine:

Back Squats:
135x5
135x5
185x5 (PR)
205x3 (PR again) ( legs were shot on the 3rd one)

Alternating Lunges:
25x
30x8
30x8
30x8
35x6

SLDS
Barx12x3
65x10x2

Calve Raises:
140x8
150x8
200x8
215x8
225x8

Wood Chops:
60x8x5 ( alternating sides)


Note:
No other abb workout today, the squats killed my legs again but 205 was a PR . Instead of more abbs I streched for 15 minutes. Was up at 5:45 this morning for work :drooling: then hit the gym hard after 9 hours but the session was good and I gave it my all..

[Cards]

July 24th, 2007

Workout WBB 1.1 upper:
DB Press:
55x8
55x8
60x8
65x8
70x8
75x6 (Pr)

Curls:
30x8
30x8
35x8
35x8
40x6 (Pr)

Military Press:
45x8x2
65x8
65x8
75x8
75x8

Straight Arm Pulldowns:
70x8
90x8
110x8
120x8
120x8

Dips:
BWx8x5 ( Wish I had a belt to add weight, Ill probably do seated dips next time )

Note:
I just keep pushing my self, and I'm seeing things happen. Feels good.

[Cirino83]

nice upper body work man

[Cards]

thanks !! :smoke: it's my favorite day other then squats!

[pbal17]

damnnn those curls are getting BIG

[Cards]

July 25, 2007

Gym:
Cardio
30-60 min extremely low intensity. Target heart rate 115-125

Note: I get the impression no one likes cardio because at high heart rates, the body cant metabolize fat and it start to burn muscle instead. Also, for all the people who bulk it's almost counter active. But, I believe that while just putting on lean muscle mass, cardio on off days helps? This is my impression :rolleyes: someone let me know if I’m wrong, other wise I’m just going to keep hitting it hard on my workout days and doing low intensity cardio on my off days.

[Cards]

July 26, 2007

Deadlifts:
135x5
155x5
185x5
185x5
185x5
205x2 (Pr)

SLDL:
Barx8x2
65x8
85x8

Alternating Lunges:
35x8
40x8
45x8x2
50x6

Seated Calve Raises:
160x8
190x8
225x8
250x8
260x8

Shrugs:
135x8
185x8
225x8
245x8
265x8

Abs:
30 Crunchs
20 leg lifts
45x10x2 side lifts?

Note:
Today was a killer workout. I drank at least 5 bottles of water and was drenched the entire time. The dead lifts were amazing. They were bogus but my form was good, and my lower back feels sooo good. I know I could do more, but I want to take it slow, not kill my back and develop my muscles and my form, not to mention my legs aren’t where they should be so I'm still working to catch those up with the rest of my body. Decided to do some shrugs today, haven't done those since I started WBB 1.1, felt really good. Shrugs are probably my favorite exercise, I have no idea why. I can't wait for tomorrow for upper body then back home to a decent gym, thank god. I also stepped on the scale today, said 160 but I had some heavy sweat pants on so I'm thinking i'm about 156 now. It's slow but it's going.

[Herandi]

great leg day, deads looking solid

[Cards]

July 28, 2007

Note: I took yesterday off since I went home. Today was upper body instead.

Flat Bench:
135x8
155x8
155x8
165x8
175x5 ( PR )

Wide Grip Chin Ups:
BWx8
BWx8
BWx8
BWx8
BWx8

Scaption:
20x8
20x8
25x8
25x8
25x8

Seated Wide Grip Row:
120x8
130x8
130x8
130x8
140x8

Skull Crushers:
25x8
27.5x8
25x8
30x8
30x5 (I d id these last, my tri's were shot by then)

Curls:
30x8
35x8


Shrugs:
180x8
180x8
270x8

Note:
Had a few people to work out with today, made it alot better. Did a few shrugs and curls today since everyone else was, didn't want to be left out. I felt like it was a good overall workout, slowly improving with bench.

[Herandi]

bench and chins looking real solid there, nice workout

[Cards]

July 29, 2007


Routine:
ATF Squats: ( My first time doing ATF squats)
105x8
115x8
135x8
135x6
145x8

Alternating Lunges:
35x8
45x8
50x8
45x8
40x8

SLDL's:]
95x8
115x8
135x8
145x8
150x8 ( PR )

Standing Calve Raises:
160x8
220x8x8
240x8
280x8 ( Pr )
220x8

Wood Chops:
60x8
70x8x2
80x8
90x8

Crunches:
bwx20x5

Note:
Today was my first day doing squats in a power rack instead of the smith machine since I'm back home and the gym actualy HAS a power rack. It was also the first time I did atf squats, those reallllly take it out of you. SLDLS def improved since the last time I did them and I finally understand the mechanics. Made the exercise more enjoyable. Overall the workout killed me and tomorrows my off day! Time to raid the fridge, one of the best perks of being home.

[Herandi]

yep like you only started doing atf squats recently and they kill you when your body's not used to them. I was looking at ur before and after photos and u've put on A LOT of mass, u look tons better good job man.

[pbal17]

herandi couldnt be any more right. im gonna start calling you the pope the way you're pulling in that mass. hahah

[pulse]

Workouts are looking good man. Prs all over the place! Welcome to journal land!

[Cards]

Herandi: Thanks man, yeah ATF squats first time were rediculous , i'm hoping my body gets use to them by next time!

pbal17: thanks man, I don't get the anaolgy but I guess it works ;)

Pulse: Thanks for stopping by man and the pr's are comming! but slowly lol

[Cards]

July 31, 2007


DB Press:
55x8
70x7
70x8
70x8
75x3 ( Weight was a bit of a shocker at first )
75x5

Curls:
35x8
40x8
40x6

Standing Barbell Military Shoulder Press:
95x8
95x7
95x7
105x4
95x6

Straight Arm Pulldowns: ( I hate these I have no idea why )
80x8
100x8
110x8
120x8
120x8

Dips:
BWx8x5

Abbs:
I actualy used a machine for my abbs today, booo I know.
The machine said 140, it didn't feel like it but anyways
140x8x5

Note:
Over all it was a good workout, I'm seeing progress and it's not that slow and my strength is slowly going up but I hate waiting. I'm not bulking like most people on this site are; I'm going with the slow and steady LBM since I'm going more for looks then pr's. I guess my goal is a great physique. It's just discouraging when the scale never goes up even though it has. I'm just looking for instant results, which we all know doesn’t happen. :mad: . I guess the best way to do it is to just train hard like we all do and avoid the scale for a few months. That's what I did last time. Oh well, again over all a great day.

[Cirino83]

nice pressin man good overall effort

[Herandi]

cards im kinda just trying to put on LBM too, and eating really clean, how much above maintenance are you eating at the moment

[pbal17]

wow dumbbell press, it was what, a month and a half ago that you had to stick on 50's? 50% weight increase not too bad, hah

[Cards]

Cirion83: Thanks for stopping by man! I'm trying man, I literaly kill my self at the gym.

Herandi: I'm terrible at tracking my maintenane cals. I've always just ate until I've been full and that kept me roughly the same size. Now I just eat until i'm not hungry then shove more food down my throat, it's 90% healthy and I know it's not much above maintenance but it's some.

Pbal17: damn right

[RedSpikeyThing]

nice benching Cards! You're getting stronger along fast

[Cards]

Decided to write in my journal tonight because there is nothing else to do besides smoke a blunt and write in this journal after a 12 hour day :bang: :bang: :bang: .
Excited for tomorrow, I feel that my deadlift form is finally ready to add on some more weight and try it out. I've been really practicing keeping my back straight since EVERYONE on this site recommends proper form before weight ( as I believe as well ).

Redspikything: THanks for stopping by man! Yeah, when I first started working out 7 months ago? I wouldnt even bench 2 25's on the bar. Was pretty embarrassing. I've come a long way since then! Still looking for more progress though!

[Cards]

August 2, 2007



Deadlifts:
135x5 (WU)
185x5
165x8
165x8
165x8
165x8

SLDL:
135x7
135x8
135x8
135x7
135x8

Alternating Lunges:
45x8
45x8
45x8
45x8
50x8

Standing Calve Raises: (Smith Machine and using the back of a chair to get some elevation for full ROM)
134x8 (WU)
225x8
275x8
295x8
310x7
225x8

Diaganal Woodchops:
80x8
80x8
80x8
80x8
80x8

Note:
Very good workout today. Again, I walked out of the gym barely able to move. I started with DLs today and finished with SLDLS and my back feels AMAZING. Lucky there was like 3 people actualy doing machines/freeweights and the other 10 were running so I had the bench section to my self for deadlifts! :D :D Also, there's a mirror on all the walls so I watched and checked my form, I even got a complement on it! As for lunges, the weight is slowly moving up and my calve raises are flying up as are just about everything sept my weight :bash: Tomorrows upper body, I'm not sure what's my favorite anymore, bench or dls.

[Cards]

August 3, 2007

Upper Body:

DB Press: (superset with DB Row)
70x6
70x8
70x8
70x8
70x6

Pullups:
BWx8
BWx8
BWx8
BWx8
BWx8

DB Shoulder Press: (Superset with Skull Crushers)
40x8
40x8
40x8
40x8

DB Row:(Superset with DB press)
45x8
45x8
50x8
50x8
50x8

Skull Crushers:(Superset with DB shoulder Press)
25x8
25x8
25x8
30x8


Note:
I was really pressed for time today, have work at 2 and it takes an hour and a half to get ready. I was suppose to get up at 9 to go to the gym but I slept through the alarm until 10:45 and rushed to the gym. The supersets today killed me, I couldnt even finish the 5th set of skulls and shoulder press =\ tomorrows an off day, looking forward to it.

[pbal17]

even rushed, thats a good workout.

[pulse]

Good workouts man. And holy crap August 2nd? That was a ton of pulling. Im sore just reading that!

[Cards]

August 5th, 2007


ATF Squats:
95x8 ( WU )
135x8
155x6
165x6
165x6
165x8

Alternating Lunges:
45x12
45x10
45x8

SLDL's:
barx12
95x12

Calve Raises:
250x12
250x12
220x12

Wood Chops: (each set involves switching sides, so 12 on each side, 3 times)
90x12
90x12
90x12

Note:
Finished my 4th week or atleast rotation of WBB 1.1 so I decided to change up the sets v. reps. I went with 3 sets of 12 for everything except squats, i'm just pushing those 5x6-8 trying to develop a technique and proper form blah blah blah you all know what I mean. Today was crazy after those ATF squats. Those seem to beat me up pretty bad but if you do something might as well do them right instead of half assed. Woodchops felt really good, finally gave my abbs some time to recover and this was the first time they were worked in a few days. Back was dead so I didn't do to many sldl
s. Other then that, good stuff.

[Cards]

Pulse: Thanks man! and thanks for stopping by!

Pbal17: I dunno man about that 190, I had trouble with 175 even with brian spotting me, granted I got it 4 times my self but still.

[Cards]

August 6th, 2007

Bench:
95x10 ( wu )
155x12 ( PR )
160x11 ( PR )
160x9


Seated Military Shoulder Press:
40x12
40x10
40x8

Straight Arm Pulldowns:
110x12
120x12
120x12

Dips:
BWx12
BWx12
BWx12

Note:
Completely forgot curls today, no idea why. Bench was awesome, it felt so good. I didn't even know I could do 155x12, the last few times I struggled to get 8 ( plus I was nervous since I had no spotter ). I was alitte pissed off at the scale, it said 152 today. My gym use to have one that you stepped on with aneedle, this one is digital. It's amazing what and extra 3 reps can do in an exercise. Also, my gym had free pizza today, took all the strenght I had to not eat it lol. Anyways, I'm completely dead from the past two days and tomorrow is a well deserved rest day, hell yeah. :whiner: :hump:

[pbal17]

passing on free pizza? i dont pass on free anything. id take a free eye scraping if the opportunity arose. o, good work out hah.

[Cards]

August 7th, 2007

Cardio:
55 min low intensity -HR = 122 average

Tomorrow:

Deadlifts :clap: :clap:

[Herandi]

congrats on the bench prs, dips looking real solid too my man

[Cards]

August 8th, 2007

Deadlifts:
135x12
155x12
165x12
175x10 (PR)
155x10

SLDL:
155x6
155x12
155x12 (PR)

Alternating Lunges:
50x12
50x12
50x12

Seated Calve Raises:
250x12
230x12
230x12

Diaganal Woodchops:
95x12 (PR)
95x12
95x12

Note: I really enjoy working my self into the ground for some reason. :p

[pbal17]

nice deads. dont fly up too fast.

[Cards]

August 9th, 2007

Upper Body:

DB Press:
70x12
70x11
75x6

Chins:
bwx12
bwx12
bwx12

DB Shoulder Press:
40x12
40x10
40x9


DB RowSuperset:
55x12
55x12
55x12

Skull Crushers:
30x11
30x9
25x10

Shrugs
135x12
225x12
245x12

[Herandi]

nice high volume work, especially the deads, keep it up!

[Cards]

August 12, 2007


Flatbench:
165x10 (PR)
165x7
155x10
135x7

Cable Robe Curls:
80x12
90x12
90x12

Interesting Curl Set:
60x10
60x5
60x4
60x3
60x2
60x1

Standing Shoulder Press:
30x12
35x9
30x10

Straight Arm Pulldowns: (1 pully instead of 2 like a normal cable machine)
60x12
70x8
70x6
60x6


Dips:
BWx12x13

Note:

So beat

[Cards]

August 14, 2007


Squats
115x8
135x8
155x8
175x8
185x5
135x15

Alternating Lunges:
50x10
50x10
50x10

SLDL's:
135x12
155x12
135x12

Calve Raises:
300x10
300x10
260x10
200x10

Wood Chops:
80x12
80x12
80x12

Note:

Worked out with pbal17, helllll yeah

[Cards]

August 15th, 2007

Dumbbell Bench:
55x10
65x8
75x8 (PR)
85x6 (Last 2 were slightly assisted but a PR none the less even if it was 85x4)
75x8

Skull Crushers with EZ bar:
65x10
75x10
85x10
95x4(1/2)
75x6

Incline Bench:
135x6
155x2
135x4
135x5
135x3


Bench Dips:
BW+45x10x3
BW+70x10
BWx10

Military Press:
25x10x2

Note:
Found out today that my shoulders are my weakest point. I use to have shoulder problems and my rotator cuff get's aggravated fast so I always worked them lighter then the rest of my body. Really shows in my Incline bench, or maybe I was just beat from the DB press, who knows. Over all a great workout, it was nice to change up the routine from WBB 1.1 for once.

[Bako Lifter]

Damn, nice skulls dude.

[Herandi]

nice pr on the dumbbell bench too, they're getting stroooong

[Cards]

August 17, 2007

Wide Grip Chins:
bwx8
bwx7
bwx5
bwx5
bwx4

Deadlifts:
135x8
170x8 (PR)
200x8 (PR) again
200x5

Preecher Curls:
75x8
85x6
95x4
75x8

Dumbell Rows:
55x10
55x10
40x10

Seated Calve Raises:
90x8
90x8
90x8
90x8

Shrugs:
230x8
270x8
270x8
230x8

Curls:
30x8
35x6
30x8

Note:
Switching it up today, back to the normal tomorrow

[Cards]

Bako: Thanks man! and thanks for stopping by

Herandi: Thanks bro, they're moving up slowly but getting there

[Cards]

August 18, 2007

flat bench:
135x8 WU
155x8
175x6 (PR) (6 was assisted)
165x6
155x8

Dips:
BWx12
Bwx12
Bwx12

Straight Arm Pulls: (On the Lat Pulldown Cable Machine)
60x12
60x12
60x12

Military Press:
105x10 (PR)
95x10
105x10

Pec Deck Flies
120x12
120x12
100x12

Note: No real motivation today, was one of those days. Still turned out decent with a PR on bench and military.

[pbal17]

pink PRs?

[Herandi]

nice pr's dere. millies look strong too.

[Cards]

August 20th, 2007


Squats:
155x8
185x5 (PR)
185x5
205x1 (PR)
175x8


Calf Raises
260x8
260x8
260x8
260x8
260x8

SLDL's
135x8
155x8
175x8 (PR)
185x10 (PR)
205x5 (PR)
225x1 (PR)

Leg Extensions
140x10
140x10
150x10


Shrugs
230x10
230x10
230x10
230x10
230x10

Note: It's awesome working with pbal17 at the gym, he really pushes me and plays the " ONE MORE REP COME ON" game. Otherwise, i'm ****ing beat

[pbal17]

haha thanks for that, nice PRs

[Cards]

August 21, 2007

Pull Ups:
BWx8
BWx6
BWx6
BWx6

Dumbbell Bench:
60x8
75x6
75x8
75x7
75x6

Straight Armed Pull Downs:
60x12
70x11
60x12

Incline Barbell Press:
135x8
155x6
145x7
135x10

Dumbbell Military Press
45x10
45x10
45x8
45x8
45x8

Bench Dips:
BW+45x10
BW+70x10
BW+90x10

Abbs:
Weighted Crunch Machine:
90x10
110x10
130x10

Incline Situp:
bwx15
bwx12

Weighted Side Crunches (Standing with a plate):
45x20 both sides

Note:
Was happy for the Db press, I feel 75's isn't to shabby. Once I can kick it up to x8 or x7 for all the sets i'm going to start workin on 80's. Hoping to be able to use bands with some flat bench in the up comming weeks at the new gym. I also had been neglecting my abbs lately so I gave them a nice little workout. Over all it was a good workout, still pushing for those numbers but definitly working my lower day harder. Those deadlifts are addicting no matter what form they're in.

[pbal17]

we do need to work in some more ab work...you are right on that one for sure

[Cards]

August 23th, 2007

Deadlift:
135x8
185x8
225x8 (PR)
250x3 (PR for weight)
275xfailed, I tried
225x3

Bent Over Barbell Row:
95x10
95x10
95x10

Preacher Curls w/ EZ Grip:
75x10
75x10
85x10

Squats:
135x8
185x8
185x8

Shrugs:
225x8
225x8
225x8

[Cards]

August 24th, 2007

Flat Bench:
135x8 (WU)
155x5
175x4
175x6
185x3
200x1 (Almost got the 200 friend helped a bit)

Ez Bar skulls:
75x10
85x5,75x5
75x10
85x8

Seated BB Military Press:
115x10
135x6
135x6

Dips:
BWx12
BW+25x12
BW+25x12
BWx12

Cable Cross (Pec Fly Style): (Superset with Standing DB Press)
100x10 - 20x10
120x10 - 20x10
120x10 - 20x10

Cable Cross (Raises):
60x10
60x10
60x10

Note: I hate bench....Deads all the way, maybe I'll just stick with DB bench, I feel like I accomplish more. Sometimes I blame my height and weight on my Bench Press, but that's just an escapegoat I know I need to eat more more more more more but my nub gains are over for my chest! It's time for the hard hard work. I achieved my deads goal yesterday, that was exciting, I had 2 people pushing me to go for it, so I shut up and did it. Next time, after squating 185x8 twice, I feel I can get my 200 x8 for squats. Maybe ill hit that goal too. Can't wait for sunday.

[Herandi]

strong benching cards, that's where i wanna be soon :evillaugh

[pbal17]

good work these past 2 days bro

[Cards]

August 26, 2007

Squats: All to parallel if not lower
135x5 (WU)
185x8
185x8
205x5 (PR) for 5 rep
190x7 (PR) for more then 5 rep

Chins:
bwx8
bwx8
bwx7

DB Rows:
50x12
50x12
50x10

Calve Raises: We didnt know that there was a standing machine so we used the leg press and just did calve raises with that.
180x12
270x12
270x12

SLDL's:
135x8
185x8
225x8 (PR)
135x8

Curls:
30x12
35x7
30x10

Note: We added another person to the team a few days ago, from pbal17's fraternity. Awesome kid and keeps up with us. It's nice to get a group going to the gym who's serious about weights. Hit two PR"s today that i'm going to count. 190 for squats was nice, I could bust out that last rep if I didn't kill my self on the 205. 225x8 was also killer on my body. Lucky I had pbal yelling at me to keep pushing out the reps, my form was good so my lower back is awesome. Just overall tired, but awesome though.:cool:

[Cards]

August 27, 2007

Dips
BWx12
BW+25x12
BW+25x12

Dumbbell Bench
65x10
75x5
85x3
85x2
75x6

Military Press
115x10
135x8
135x6
155x6 (PR)

Incline Bench
135x8
155x6
145x8
135x8

Tricep Pulldown:
60x12
70x12
70x12

Note: Went up in military press, my dumbell press is lacking. Maybe it was because the gym was packed or what ever who knows. better next time.

[Herandi]

military press is starting to look real solid. is that standing or seated?

[Cards]

August 29th, 2007


Deadlift:
135x8
185x5
225x3
250x8 (PR)

Dumbelll Row:
45x10
55x8
55x8


Preacher Curls w/ EZ Grip:
75x10
85x10
95x4

Squats:ATF
135x10
135x10


Note: Nice PR on my deads got another goal. Pbal17 was there and said my form was good, my back was dead after it thought. Not sure if it's because it's a brand new weight or I arched my back during one of the pulls. I'm normaly reallllly good at keeping my back straight. The ATF squats killed me

Herandi- Was seated man, standing is killer. I've always had rotater cuff problems, it acted up after the military press

[Herandi]

nice PR on the deads. You gonna start BGB?

[Cards]

August 30, 2007

Bench Press:
135x7 (WU)
165x9
175x8 (PR)
165x8

Military press:
135x6
135x9
145x8

Skull Crushers:
85x7
85x9
95x5

Incline Bench:
135x8
145x8
135x8

Dips:
bwx12
bwx12
bwx12

Note: Finally got 175x8, I've been trying for this for god knows how many weeks, 165 x8 came really easy compaired to normal today and when I put up 175 for 8 I was stooked. My shoulders were sore from pushing military press extremely hard last time so I went light but trust me, it was still hard. My back feel sbetter today, I got enough rest and streched it continuously. Sould be back to normal by saturday. My routine has turned into more of a push pull split which isn't terrible, classes are starting and I work out with 2 other people so it's hard to do it but we manage! WE"RE all very determined to make the gym on our gym days.

Herandi: I would love to try BGB, I've read over it numerous times, it's hard just trying to coordinate it with 2 other people , one being pbal17 who's stuborn. so we just kind of created our own 2 day split which is more or less push day and pull day. I think we are going to work with that for a month then see where that puts us. We're both out of the nub gains so it's just hard work from here on out!

[Cards]

September 1st 2007

Chins:
bwx12
bwx11
bwx8

Squats:
135x8 (WU)
185x8
225x3
205x8(PR)

SLDL's
135x8
185x8
185x8

T-Bar Row:
55x10
60x10
70x10

Curls:
25x10
30x10
35x7

Calve Raises:
270x10
270x10
360x10

Shrugs:
180x12
180x12
180x12

Note: Great workout today, absolutly amazing.

[RedSpikeyThing]

lotta volume! Congrats on the PR, keep it up

[Cards]

September 2, 2007

Bench:
135x8 (WU)
165x7
185x5 (PR)
180x6

Tri Pulldowns:
60x12
80x7
80x8

Cable Cross:
80x12
120x12
120x12

DB military Press:
45x10 arny style
55x5
50x6

Weighted Bench Dips:
bw+45x12
bw+70x12
bw+90x12

Abbs:
45x12x2 side crunches
20lb medicine ball incline situp
15x2

Note: Hit another PR but not my goal, 185x10 should be here in a week or two I hope.

Redspikeything: Yeah our leg day has alotta volume for some reason but we all get enough time to rest and give everything a proper beating. There's three of us.

[Herandi]

nice bench pr cards. Shoulder presses looking strong too

[pbal17]

good lifting recently, even though ive been a dick in the gym, lol

o and way to forget bench dips:alcoholic

[Cards]

September 4th, 2007

Deads:
135x8
185x5
225x3
275x1 (PR)
315x0
225x6
225x1

Chins:
BWx12
BWx10
BWx8

Preacher Curl:
75x8
75x10
75x10

ATF Squats:
135x10
135x10
135x10
Tossed in a set of standing calve raises at 135x10

Lat Pulldowns:
120x10
100x10
80x10
80x10

Shrugs:
135x12
185x12
225x12

Note:
Today sucked, I did manage a pr of 1x275 for a deadlift but that's not that good I couldnt pull 315 was way to tired. We went at around 8 at night, the gym was mobbed, we left my 9 30 it was even worse. I hate this gym sometimes, ****ing freshman need to get out of it!

[Herandi]

i'm gonna max out on deads next week. Then we'll see who's who ;)

[Cards]

September 6th, 2007

DB Bench:
55x8
70x8
70x7
70x6
65x8

Skull Crushers:
30x10
25x10
25x10

Military Press: Down way past purp
40x10
40x10
35x10 ( arny style)

Dips:
bwx12
bwx10
bwx9

Note: Was by my self today - alittle tired and what now. I dunno what's up I feel like i'm slacking these past 2 days or so. I now have 2 days in a row off, thursday - friday - I'm so happy. I'm just going to relax and enjoy them and come back hitting everything HARD

[Cards]

September 8th, 2007

Bench Press:
135x10 ( wu )
185x6
185x6
155x8

BB Military Press (Seated)
135x7
135x9
135x8

Skulls - Ez Bar:
75x10
85x7
75x10

Incline:
135x5
135x5
135x5

Bench Dips: superset with rear delt shoulder raises
bw+45x12
bw+90x12
bw+90x12

Shoulder raises? that target rear delts:
20x10
20x10

Note: After a two day break came back and hit the weightroom hard. No pr's today but i'm working on my bench form and 185x10. My inclines also touched chest today or about 2 cm off my chest - Wasn't use to the full ROM so that's the next thing to work on. I know people say it's about the elbows when doing benche/incline to avoid shoulder rotation but my shoulders are always ****ed up, I have permanent rotatorcuff problems so it makes my ROM slightly lesssss but it's still better then 90% of the peopel I like to think. Tomorrow, squats?

[Cards]

September 10th, 2007

Squats:
135x10 atf (wu)
185x10
225x5 (PR)
205x7

SLDLS:
135x10
185x10
225x10 (PR)

Chins:
bwx10
bwx9
bwx8

Preacher Curls: The bar was ****ed up
75x10
95x5
85x8

Calve Raises:
270x10
270x10
270x10

DB Row:
50x10
55x10

Note: chins sucked balls but squats and stiffs were good. birthdays on wedensday so i'm going all out chest! :D

[Herandi]

grats on the squat PR man

[Cards]

September 20th, 2007

Bench:
135x10
165x10
155x8
135x10

Skull Crushers ez-bar:
75x10
75x10
75x10

Weird Shoulder Exercise with Plates and random numbers?:
25x12
25x10
25x8
25x6
25x4

Dips:
bwx12
bwx12
bw+25x10

Cable Cross superset with rear delt raises:
100x12 20x10
120x12 20x10
140x12 20x10

Note: Been reallllly busy latly and to lazy to journal though I have hit up the gym hard and gotten back on schedual. Recently I've been slacking, hitting the gym hard just not taking my protein and stuff, because of reltionships which are way overrated but I've pulled my **** back together. Bench was correct form for the first time ever, hitting my chest and tucked elows, I just have to train the stabalizers and ill be good to go. Was more of a get all the reps in day then a ME, was nice. Tomorrow, 315 DL :evillaugh:

[Cards]

September 20th, 2007

Deads:
135x10
185x5
225x1
250x1
275x1
285x0 =((
225x10
225x6

Wide Stance Squats:
135x10
155x10
175x10

Chins:
bwx10
bwx10
bw+10x6

Curls:
30x10
30x10

T-Bar:
55x12
55x12
55x12

Calve Raises:
270x10
270x10
270x10

Note: 275 went up pretty easy, I tried 315 right after it with no go, then tried 285 and that didnt work either, Ill get 280 next time for sure. Wide Stance squats were awesome, felt them in my quards hams and glutes for the first time ever. Went deep squating aswell in wisestance. It's my new favorite way to squat! Deads were good, added weight to chins for the first time ever - Bench on saturday!

[Cards]

September 29th, 2007

I've been slacking at the Journal because of school and a social life but I've been hitting the gym hardd.

Wide Stance Squats:
135x10
185x10
205x7
225x2

Chins:
BWx12
BWx10
BWx8
BWx5

Traps:
180x12
270x12
290x12

Standing Calve Raises:
280x10
280x10
280x10

Seated Row:
100x12
120x12
120x12

Curls:
30x12

Kneeling weighted abb work using cables?:
90x20
110x12
110x12

[Herandi]

nice chins and squats, how those wings coming along? ;)

[Cards]

October 2nd, 2007

Deadlift:
135x10
225x3
315x1 (PR)
315x0
315x0

Chins:
BWx10 (Some behind the head)
BWx8
BWx10 (underhand grip)

Standing Calve Raises (with Barbell)
225x10
275x10
275x10

[U]Shrugs:
225x12
275x12
275x12

Seated Row:
100x10
120x10
110x10

Curls:
35x10
35x10

ATF Wide Stance Dumbell Squats:
70x12
70x12
70x12

Note: Finally pulled 315 today, been working on that now for a month but couldn't pull it more then once and that took it allllll out of me. Otherwise good workout.

[Herandi]

nice maxing on the deads man, 3pps must feel soooo sweet. i wanna be where you're at with deads in about 2 months time, watch your back man haha...

[Cards]

October 14th, 2007

Legs:

Deadlifts:
135x10
225x10
275x2
315x0
295x1
225x10
225x10
225x5

Dumbell Rows:
60x10
60x10
60x10
60x8

Calve Raises:
200x10
200x10
200x10
200x10

Straight Arm Pulls:
70x10
70x10
70x10
70x10

Seat Row:
80x10
80x10
80x10
100x8

Note: Been to busy to post but I have nothing else to do in my free time now so...

[Herandi]

nice high rep deads and all cards, workouts looking solid

[Cards]

Deadlifts:
135x10
225x10
275x1
315x1
315x1

Ghetto T Bar:
115x12
135x10
160x10

Calve Raises:
225x10
225x10
225x10

Chins:
bwx8
bwx8
bwx6

Preacher Curls:
85x10
95x10
75x12

shrugs:
275x12
315x10
225x10

[Herandi]

all lifts looking strong cards, nice shrugs!

[Cards]

DB Press:
70x10
80x9
80x8

Skulls - Ez Bar:
95x10
95x6
75x10

DB Incline:
45x10
45x10
45x10

Bench Dips:
bw+45x12
bw+45x12
bwx12

Side Lat Raises:
20x10
20x10
20x10

Note: Did incline instead of OH shoulder press, pbal17's shoulder was ****ed up. 80's are feeling good for the DB press. Maybe 85's soon.

[RedSpikeyThing]

nice pressing!

[Cards]

Chins: Behind the neck
bwx10
bwx8
bwx5

DB Row: super set with curls and situps....
70x10 35x10 bw+20x25
80x10 35x10 bw+20x20
80x10 35x10 bw+20x20

ATF Squats with a pause at the bottom: Super set with side bends and hammer curls:
135x12 45x10 20x12
155x10 45x10 25x12
155x10 45x10 25x12

Lat Pull Downs: Super set with curls and weird situps:
100x10 30x10 bwx15
110x10 30x10 bwx15
90x10 30x10 bwx15

DB Shrugs:
95'sx12
95'sx12
95'sx10

Note: Yea...was more a back day then legs thought the atf paused squats were pretty killer, we did pussy out on them today. Also we decided to super set our super sets because we were all bored of the same old ****.

[Herandi]

lol at super set your super sets. nice volume training my man

[Cards]

DB Press:
70x10
80x8
90x5 (PR)
80x10

Behind the Head Dumbell Raises kind of thing:
60x12
60x10
60x10

Seated BB military:
135x10
135x10
135x10

Bench Dips:
bw+45x12
bw+90x12
bw+90x12

bent over Lat Raises:
20x10
20x10
20x10

[Herandi]

db presses are looking huge cards, nice dips in the mix too. You still bulking eh?

[tigo]

very nice pressing bro, you're the same size as my brother.. i'll let him know of his potential!

[Cards]

Deadlifts:
135x10
225x5
275x2
325x1 (PR)
250x10
225x10

DB Rows:
75x10
75x10
75x10

Calve Raises:
320x10
320x10
320x10

Chins:
bwx10
bw+25x5
bw+25x3

Note: Short and sweet, hitting 325 was enough for me today.:cool:

[Herandi]

nice deads cards, i will hit at least 300 by next week i promise :). Do you ever use a belt for lifting? strong db rows too man

[Cards]

never used a belt, can't afford one lol

[Cards]

Chest - 2 days ago

DB press:
75x12
85x8
85x6
80x10

Skull Crushers: ez bar
95x10
95x10
75x12
75x12

Arnold OH press: (Not back support or very limited)
40x10
40x10
40x10

Pec DB fly:
30x12
35x12
40x10

Bent Lat raises:
25x10
25x10
25x10

eh....

[Cards]

Back was extremely sore the past 3 days so i'm giving it a break and just did another chest day.

DB press:
55x10
75x8
75x8
75x7
75x8

Skull Crushers:
30x10
30x10
30x9

DB oh press:
45x8
45x6
45x10

Pec DB fly:
40x7
40x8


Bent Lat raises:
30x10
30x10
30x10

Still recovering from last night ehe....gave it my all though

[Cards]

Worked out in the basement today with limited weights of 290lbs but it worked

deads:
205x10
255x10
290x2
290x4
290x1
290x1
255x1


calve raises:
290x12
255x12
205x12

bb rows:
135x10
135x10
135x10

ghetto tbar:
115x10
115x10
115x10
115x10

Shrugs:
255x12
205x12

Curls: - I dont remember or care

[Herandi]

nice volume on the workout cards, and nice 325 dead the other day!

[Cards]

db bench:
60x8 (wu)
65x5
75x5
75x5

bench:
165x5
185x5
175x5
175x5
201x1

db oh press:
35x5
35x5
35x5
35x5
35x5
35x5

skull crushers:
35x10 db
ez bar:
95x10
95x10
95x10

front raises:
40x8
40x8
40x8

facepulls:
50x10
70x10
80x10

tri pulls: superset with peckfly
70x10 70x8
70x10 70x8
70x10 70x8

5x5 or somethin

[Cards]

db bench:
60x8 (wu)
65x5
75x5
75x5

bench:
165x5
185x5
175x5
175x5
201x1

db oh press:
35x5
35x5
35x5
35x5
35x5
35x5

skull crushers:
35x10 db
ez bar:
95x10
95x10
95x10

front raises:
40x8
40x8
40x8

facepulls:
50x10
70x10
80x10

tri pulls: superset with peckfly
70x10 70x8
70x10 70x8
70x10 70x8

5x5 or something like that

[Cards]

Leg Press: superset with seated rows
270x8 90x10
270x8 120x7
270x8 110x10
270x8
270x5

Curls superset with lat pulls:
40x10x3 90x10x3

DB row:
70x10
70x8x2

calve raises:
270x12x3

shrugs:
185x12

switched up squats for leg press for a change in the routine.

i'm offically bulking..

[tigo]

nice supersets man, never did them with non opposing muscles before. do you feel a big difference from doing them non superset?

[Cards]

We just do supersets to change up the routine alittle and to conserve time.

[tigo]

makes sense, i'm going to try that when i get back to the states and class starts to pick up

[Cards]

My shoulders so ****ed up, I tried to bench 135 for warm up and couldn't do it but since I was there I decided to just **** it up more.:scratch:

Bench:
135x0

Dips:
bw+45x10
bw+70x10
bw+90x7

Skulls:
7512
95x5
75x10

OH shoulderpress:
35x10 (wanted to see if it put strain on my shoulder)
45x10
45x9
45x8

cables for fly:
40x10x3

tri pulldowns:
50x10x3

note: I used a wider grip then normal or my dips with alittle more of a forward lean so it targets my chest as well (no swining). I guess arnold attributes a large portion of his chest development to the way I do dips. Went heavy on the tri's since I couldn't hit my chest other then dips and OH presses.

[Cards]

Back:

Deads:
135x10
225x5
275x2
335x1 (pr)
315x1

Squats: ATG
155x8
205x8
225x5

Chins:
bwx5x5

DB rows:
75x5
75x5
75x8
75x8

cable curls:
30x10
40x10
40x10

cable crunchs:
60x12
80x10
80x10

[Herandi]

great PR for deads cards, squats and rows not looking too shabby either!

[Cards]

did chest the other day don't really remember

back:

squats:
135x5
135x5
225x5
225x5
245x3

chins:
bw+25x5x5

calve raises:
220x12
240x12
260x10

curls:
35x10x3

shrugs:
225x10
275x10
325x7

seated cable row:
100x10
110x10
90x10

[Cards]

did chest agai but forgot it

back: deadlift
135x10
205x10
275x5
275x5
275x1

calve raises: standing bb
205x10x3

Bb rows:
135x10x3

ghetto tbar:
100x10x3

shrugs- bb:
185x20
185x10

curls:
25x10x2

All exercises done with a BB, all exercises were deadlifted off the ground

[Cards]

chest:

135x10
175x5
185x3
205x1
205x1
205x1

skulls ez-curl:
95x10
95x10
95x8

random cable exercises (everything was being used)
3 sets super with 3 try pull downs

bench dips superset with standing 1 armed DB OH press
bw+45x10x3 and 30x10x3 each arm

[Cards]

Squats:
135x10
185x5
205x5
225x5
245x5
265x1 (PR)

BB row:
135x10
155x5
135x10

calve raises:
220x3x12

DB row:
55x12x3

Shrug:
230x12x3

Lat pull:90x8x3

[Herandi]

squats and shrugs looking very good cards

[Cards]

deads:
135x5
225x5
275x1
315x1
340x0

seated row:
110x10x3

calve raises:
230/250/270x10

Narrow lat pull downs:
95x10x3

Curls
35x10 30x10

[Cards]

chest:
135x10
185x4
205x1
185x8 (PR for reps)
205x2 (PR)

skulls - ez bar:
95x10
105x5
85x15

standing preset weighted oh press:
90x8
90x7
80x10

one and a quarter incline press:?
95x10
115x10

DB pull overs:
40x10
50x10
60x5


broke my plateau today for bench took 2 months :rolleyes:

[RedSpikeyThing]

nice benching! Feels good getting over a plateau

[Cards]

yessir it does, made my day!

[Herandi]

pressing looking very good cards, i have some work to catch up!

i noticed that our deads are pretty similar (i think i could max out at about 325 or so now), how abouts we have a race to 400, unless you're scared that is? :p

[Cards]

135x10 (WU but slow perfect form)
185x5
205x2
215x0 (half way up)
205x3 (last one was semi assisted so 2 1/2)

one armed dumbell press superset with skull crushers - ez bar:
35x10x3 95x10x3

dumbell pull overs:
50x10x3

short day but worked it hard, feeling really good about bench, it's going up and i'm ****ing stooked.

[tigo]

short and sweet, just like how it should be.

awesome lifting bro

[Cards]

Pull ups:
bwx5
bw+25x5
bw+25x5
bw+25x5
bwx5

Squats:
135x8 (WU all the way to the floor, used as a strecher)
185x5
225x5
250x4
265x1
225x3


Cable Row: Close
120x8x2
90x10x3 (slow negatives tried for perfec form)

DB shrugs:
100x10x3

didn't do calves today, again short and sweet, slowly improving on squats regardless of how much I hate them. Weighted my self in yesterday at 160, I finally found the secret to gaining weight, eat :cool:

[Indifference]

Definitely some awesome work ethic in here, ill be sure to stick around.

Eating is fun isnt it? Lifting big is like two sports in one! Eating is one half and lifting is the other!

[Cards]

Benching sucked today: that being said I got 6 hours of sleep and no food until 3 in the afternoon ( was up at 9am ) had a really ****ty day.

Bench:
135x10
175x5
205x2 (2nd was assisted)
155x10

Military press BB:
135x10
135x8
135x6

behind the neck DB tri things:
50x8x3

cable cross:
140x3x10

pulldowns:
70x10x3

no dips today or skulls, wanted to switch up the exercises for a day. Planning on getting 10 hours of sleep tonight to pull some heavy deads, gf may keep me up though who knows.

[Indifference]

no sleep and no food will do that to ya man. just think how much more awesome it will be next time when your rested and bloated from all the foods!

[Cards]

back legs:

deads:
185x10
245x5
315x1
345x0
335x0 (almost)
I'm soooooo pisssed

seated row:
120x10x3

calve raises:
270x10x3

pullups underhand grip:
bwx10
bwx6x2

shrugs:
225x10x3

various random curls

I'm sooo pissed about the deads I pulle 335 once and can't get it again, next time...got 11 hours of sleep and some good food. I'm tired and the rows were nice. good workout over all. I'm happy other then the deads

[Indifference]

Deads are still strong as hell. You'll nail it next time easy. Where is your sticking point at btw? For me its prying it off the floor. Once I hit the top of my shins its cake.
If you know the sticking point then you know what needs the extra TLC!

[Cards]

chest:
135x8 (wu)
155x8 (partial reps to warm up chest)
185x5
205x3 (last on was about an inch off the chest but I'm counting it)
215x1 (PR) (again about an inch about the chest, but this is a first!)

DB shoulder press( Arny style):
45x8
50x8
55x8

skulls ez-bar light weight:
75x10x3

incline:
135x10
155x5x2

pull downs:
80x10x3

First time I hit 215, granted it was an inch above my chest but that's not much. Next week I will make it touch. I'm stooked though.

[tigo]

gratz bro, you're close to 225!!!

2PPS was when i felt like a big boy :D

[Indifference]

sweet PR man. Its so much different for bench than it is squats or DL ya kno? You can throw 2 tens on each side for squat or DL and pull a PR and then maybe even stack 2 more and do it again... but for bench its 5-10lbs at a time

lol sorry for the rant but keep it up big guy you'll have 2 plates sooner than you think and then you'll really be wantin to bench more!

[Cards]

legs"
squats:
not feeling them today
135x10
185x5
225x5
245x4

pullups:
race to 50
bwx12
bwx10
bwx11
bwx9
bwx8

calve raises:
270x30x2

cable row:
100x10x3 Superset with curls
35x10x2

shrugs db:
80x10x3

[Cards]

Gym tomorrow,i'm finally done with finals this weel. One more exam on monday but i've been up for 3 straight day so it will be nice to sleep tonight.

[Cards]

its been a while since i recorded what i did...

Legs/shoulders

Squats:
135x8
185x5
225x5
225x5
225x5

OH shoulder press:
50x8
55x8
65x4

t-bar shrugs:
90x10x3

standing calve raises/ shoulder machine(side raises)
220x10x3 60x3x10

[Cards]

Lat Pulldown
170x8
150x8
130x10
130x10

Dumbbell Row
60x10x3
65x8

DB curl
30x10x4

T-Bar Row
115x10
90x10x2
115x10

Barbell Shrugs
185x10
205x10x2

[Cards]

jan 18th 2007

bench
135x10x2 WU
181x7
201x3
211x1
181x5

skulls
70x10
92x10x2

incline bench:
55x8
65x5x2

bench dipsbw+45x10
bw+90x10x2

[Herandi]

time to start posting again man!

[Cards]

Havent been to the gym in 3 days from work and school so today was a fullbody workout instead of a 2 days split.

DB press:
34x10 wu
75x8
75x6
80x7
80x6

standing shoulder press ( one armed)
45x8x4 (each arm)

Deadlift:
125x10
225x5
315x4
365x1

seated onearmed row:
60x8x4 (each arm)

[Cards]

i feel like death right now

bench:
135x8x2
185x5
205x3
215x1

skulls:
75x10
85x10
95x10
95x7

shoulder press:
45x10x3

some flys

[Cards]

squats:
135x8
225x5
245x4 almost got the 4th

pullups:
bw+25x5x5

calves:
250x10
340x10x2

rows seated:
120x10
130x10
140x10

bi's
35x10x2

shrugs:
80'sx10x2

[Cards]

Light chest, heavy shoulders:

Incline:
135x10
155x10
165x7

Skulls:
95x10
105x8
95x8x2

OH Dumbell Press:
45x8
50x8
60x6

Rack Press:
185x10
225x6
245x1

[Cards]

Bench:
135x10
195x5
215x3
225x1 (PR)


The rest doesn't matter.




Took over a year and one month. Finally benched 225 at 164 lbs.

[Cards]

April 1, 2008

Bench:

135x8
195x5
225x2 (the third was assisted alot so 2)
235x1 - PR

Skulls:
95x10
105x10
115x4

incline:
155x6
175x3
155x8

dips:
bw+45x6
bwx12
bwx8



Havent posted in a while though i am still working out consistantly it's extremely hard to keep a journal though with all the **** going on in my life. It is nice to keep track of progress though. 235 for one was awesome since i hit 225 3 weeks ago. Can't wait until im repping out 225 for 5 and 10. I'm not strong by any means but for my body weight i think i'm doing alright.

[Cards]

squat:
135x8
205x5
225x5
275x2 (PR)

BB row:
135x8
165x8
185x5

calves:
310x10x3

Lat pull:
120x10x3
100x10

shrugs/superset with seated row
225x10x2 / 100x10x3
275x10

[Cards]

4/22

bench:
135x8x2
205x5
225x1
185x9

oh db press:
45x10
55x10
65x6

skulls:
95x10x2
115x6

some other random supplment

4/23

deads:
135x10
225x10
315x5x2

calve raises:
355x10x3

lat pull (narrow)super with seated row (wide)
110x10 / 110 x 10
110x8 / 110x10
90x8 / 100x8

curls:
40x10x3

shrugs BB:
275x10x3

[Cards]

bench:
135x10
135x8
205x4
225x2
225x1

DB skulls;
35x10x3

stand DB Oh press:
50x6x3

scaptions;
25x10x3

bench dips:
bwx10x3

one or two isolations att he end

[Cards]

4/26

squat:
155x10
205x5
225x10
255x5
255x3

Chins:
bw+25x5x3
bw+25x6

calve raises:
315x20x2

dumbell curls:
40x10
40x8
40x7

BB rows:
155x12
185x10x3

shrugs:BB
275x10x2
225x15

[Cards]

DB bench:
65x3x10
85x5
85x7
85x3
75x7x2

DB OH press:
55x7x5

dips:

bw+45x8
bw+45x6x2

[Cards]

deadlifts:
185x10
245x5
315x5
335x5

front squat:
135x10x3

lat pulls:
120x8x1
140x6

calves:
315x15x3

BB rows:
175x10x3
195x10

curls

[Coke]

Holding on real strong in here Cards, making it happen.

[Cards]

thanks coke and thanks for stopping by!

[Cards]

DE day:

DB press:
60x10x6

DB OH press:
40x10x4
35x5 (standing: shoulder started to cramp)

Dips:
bwx10x5

fly machine:
60x8x4

[Cards]

worked 8 hours today then came home and did some sets in the basment, nothing big.

DE lower:

squats:
125x10
205x5
225x5
185x10

bb rows:
150x10x4

calves raises:
150x12x3

ghetto tbar rows:
165x10x4

shrugs:
205x10x3

some curls

[Coke]

Great show of drive and determination to get that effort in after a long day at work.

[Cards]

max effort bench day:
again a ****ty day of sleep. went to bed at 2:30 and was up at 6:30 for my last final then hit the gym. Sleep tonight finally.

bench:
135x8
185x5
225x3
205x6
205x4

db shoulder press:
50x10
65x4
65x1
65x1

behind the head sitting skull crushers?? no idea to be honest
85x8-10x3

two isolation exercises of flys and pulldowns

not bad for little sleep.

Coke: thanks bro after today the work schedual should be easier. It's summer time now, time to live in the gym no more school.

[Coke]

Damn good push day man.

[Cards]

did legs last time forgot to post them.

5/8/08

db bench:
60x10
85x7
90x5
80x8

db shoulder press:
55x7-9x3

tri pulldowns:
xx10x3 with front raises xx10

cables flys w/ side raises
xx10x3 / 35x5x3

speed bw dips:
12x10x3

[Cards]

5/11/08

bench:
135x10
205x5
225x2
185x9
185x7

db oh press with a turn
35x10
40x10
45x10

CG bench:
135x10x2
155x4

I forget the rest

5/12

squats:
135x10
205x5
225x5
265x3
225x5

pullups:
bwx8
bwx8
bwx10
switched grip to underhand x5

BB rows:
135x10
155x10
165x10

curls

calves superset with close grip pulls:
315x10x4 / 120,130,150 for 10,8,6

traps and some hammer strenght machine for another horizontal
225x10x3 for traps

[Cards]

bench:
135x10
185x5x5

db shoulderpress:
55x5x5

skull crushers:
75x10x3 speed reps

flys:
30x10x3 superset with scraptions or whast ever they're called

[Coke]

Fine job throughout bro.

[Cards]

5/15

deadlifts:
185x10
245x5
315x3
335x4 I died on the 4th rep

machine rows:
150x10
165x10
180x10

lat pullsdowns:
150s-160s x8x3

shrugs:
225x10x3

curlzzzzzzzzzzzz

[Cards]

5/18
135x9
185x5
205x5
225x2ish
195x6

DB skulls:
35x10x2
40x8

db oh press:
55x8
60x7
65x4

flys:
40x10x3 with side raises

bench dips:
bwx15
bw+45x12

[Cards]

5/19

squats:
135x8
205x5
275x1
295x1

pullups:
bwx8x3
changed grip
bwx5

bbrows:
155x8
175x8
185x8
135x10

close grip pulldowns:
135x10
150x10
165x6
180x4

cavle raises:
175x15
275x12

shrugs:
245x10x2
225x10

curlz

[Cards]

DB bench:
70x8
80x5
90x5
95x5

military press:
135x5
135x8
135x6

skullcrushers:
85x10
95x8
105x5

scaptions:
25x10x3

dips
bwx10
bw+45x10

[Cards]

up at 9 this morning with no food.

deads:
135x7
225x7
265x5
315x4 315x1

lat pull super w/ seated row
150x6x2 / 150x8x2

curls

bb row 135x10x4


was dead after this so we left.

[Cards]

Bench:
138x8
138x8
185x4
235x2 (little help on both)
235x1
225x2

DB oh press:
55x5
65x5
70x3
60x5

overhead tri extensin w/ dumbell superset with db skulls
65x8x3 / 35x6x3

flys/side raises
35x10x3/25x8x3

dips/bench dips
bwx8x2/bwx8x2

[Coke]

Efforts are looking nice Cards.

[Cards]

Thanks coke, i try to bust my ass.

leg press:
3ppsx10
4ppsx5
5ppsx5
6ppsx5

ghetto tbar row:
3ppsx10x4

calves:
245x10x3

straight arm pulldowns:
50x10x3

pullups:
bwx8
bwx8
bwx7
bwx5

curlz

[Cards]

5/29
Incline
135x10
185x5x2
185x4
185x6

standing OH DB shoulder press:
50x9
50x7x2

skull:
95x10
95x8
95x5 w/ 10 cg press

FAST db press:
60x12
65x12
70x7

dips:
bwx12x3

some iso shoulders

5/30
squats:
135x10
205x5
245x5
225x6

BB rows:
175x10
185x10
195x10 (getting up there finally)

pllups:
bw+25x7
bw+25x7
bw+25x5

curls:


DB shrugs:
90x10x3

[fooz]

wow strong workout man.

[Cards]

6/4/

bench
135x8x2
185x5
225x2
235x0
225x1

shoulder press:
65x5x4

db skulls w/ tri extensions
40x6x3 / 75x6x3

DB press:
65x10x3

some random things

[Cards]

took a few days off because i went home. because it's the summer i'm now on a 3day split for a little

6/10 chest tris

bench
135x8x2
185x5
225x2
190x7
205x5

CG bench:
135x10
155x5

incline DB press
65x10x4

skulls ez curl bar:
95x8x3

flys

6/11 Back Bi's

Pullups:
bwx10x2

ghetto tbar row:
3ppsx10x2
3pps+25x10
3ppsx12

Fast Deadlift:
225x10
245x10x2

BB row:
155x10
185x10x2

curls:


shrugs DB:
85x10x3

[Cards]

6/12

squats:
135x10
225x5
245x5
267x2
225x5

calves/abs

DB oh press:
55x6
65x5
70x4

stepup lunges with DB in each hand
50x6 both legs
50x8
50x5

side raises:
25x10x2

[Cards]

6/13

**** load of volume today. Trying something new.

DB press:
65x10
80x6
90x5
100x5 ( last two were semi assiste)
85x8

DIPS:
bw+45x10
bw+90x5
bw+90x5
bw+90x3

Incline:
155x6
185x3
185x2
155x5
155x5

Cables:
60x10x3

Pulldowns:
70x10
80x10
90x10
100x5

flies

[Cards]

june 15th

bb row:
135x10
205x8
205x7x2
205x5x3
185x10x4

deadlift:
205x5
205x10
185x10x2
185x5

curlz

[Cards]

squats:
135x10
225x5
275x1
295x1
̕315x1
225x8 atg

lunges
35 dbx8x3

abbs on cables:
80x10
100x10x2

DB OH press:
55x8
65x5
70x4
60x8
60x5

cable cross for rear delts

[pbal17]

these workouts look so awful on paper

[Cards]

Bench:
135x10
185x5
225x2
235x (1/2)
225x4ish
196x5

Incline DB:
65x10
75x8
75x6
75x8

overhead extention superset w/ DB skulls:
75x8 / 40x6
75x6 / 40x4
65x8 / 35x8
65x8 / 35x8

scaptions:
25x10x3

flies/side raises:
40x8 / 25x10
50x8 (DB press) / 25x10
50x8 / 25x10

Switched from chest tris , back bi's, legs shoulders to chest tri's and shoulders. Shoulders were still tired from last section so we went light today. Next chest tri's and shoulder day there will be more focus on the shoulders.

[Cards]

deadlift:
225x5
315x3
365x1
405x0 fail
315x5

pullups:
bw+25x6
bw+25x5
bw+25x8

seated row:
130x8x4

preacher curl:
95x8
115x6
116x6
95x8
95x5

shrugs w/ db row
225x20 / 70x6
275x10x2 / 70x6

[Cards]

squat:
135x10
225x5
255x5
275x2
245x4
225x5 atg

calve:
225x10x3

leg press:
4ppsx8x5

[Cards]

DB Bench:
65x10
65x10
90x5
90x4
90x3x2
80x5
80x6x4

Deadlifts
135x5
225x5
315x3
335x2
355x1
375x1

DB oh shoulderpress:
60x5
60x6x4

BB row:
185x10
205x8x3
185x10x4

DIPS:
bw+45x10
bw+90x5x3
bw+45x6x2

pulldowns:
120x8x3

basically two days in one. I worked yesterday then smoked a blunt so i decided to eat all day and sit on the couch.

[Cards]

squats:
135x8
225x5
255x5
275x3 (last one assisted again)
275x3 (last one assisted)

abbs on cable:
90x10x3

leg press:
5ppsx10
5ppsx8x3
5ppsx10

[Cards]

was dead today or burnt my self out one of the two.

db press:
70x10
80x10
90x6
90x5
90x4
90x4
80x5x2

shoulder press db:
65x3
60x3
60x5x4

tri extensions:
80x10x2
70x8x4

[Cards]

deadlifts:
135x10
225x5
315x4
365x1
385x1
315x4x2
315x3

BB rows:
185x10x2
205x10x5

pullups:
bwx5
bw+25x5x2
bw+35x5
bw+45x5
bw+45x4

[Cards]

skipped legs: didn't get a rest day for chest.

bench:
135x8
195x5
225x3
225x2
205x4

db shoulder press:
55x8
65x6
70x3
60x8

weighted dips:
bw+45x8x4

flies/tri pulldowns

[Cards]

squats:
135x8
225x5
265x5
285x1
315x0
225x4

step ups on a high ass box with dbs:
35x6
35x8
50 straight bar x 10

abs

[Cards]

pullups:
bwx8
bw+25x5
bw+45x5x2

rackpulls:
225x8
315x5
405x5
425x3

seated row/pulldowns:
120x10 / 120x4
120x8x2 / 100x8x2

db rows:
70x8x3

shrugs:
255x10x2

[Cards]

watched pumping iron and motivated me to life. I need a rest day havent had one in 5 days. tomorrows an off day.

db bench:
70x8
85x8
95x5x2

rest of the workout sucked.

my shoulders are my lagging piece

[Cards]

did legs the other day: forgot to record it

deadlifts:
135x8
225x10
315x5
365x1
385x1
405x0 half wayish - next time
315x6

ghetto tbar:
3pp + 25 x 8x2
3ppsx12x2

pulldowns:
120x8x3
120x6

straight arm pulldowns/rear delt ****:

curls:

shrugs:
75 dbs x 12 x 2 long pauses at top and bottom

[Cards]

died today in the gym:

atg squats: alllll the way down
135x10
225x13
225x8
225x8

calve raises

abbs

[Cards]

trying this extreme training:

bench:
135x8x2
185x5
205x7
225x1
205x6
185x8
245x0

[Cards]

killed the legs a few days ago and have had trouble walking the past two days lol.. decided today to give squats another shot.

squats:
135x10x5
added box: below parallel with one second pause on box
225x5x2
225x3

helped with my doms and made walking alot easier.

Bench tomorrow. I'll probably end up finshing tomorrow with some bb rows.

[Cards]

Bench:
135x8
185x9
195x5
185x9
185x6

flat/incline/oh db press mix:
70x8 / 70x5/ 60x5
70x10/ 70x8/ 60x4
60x4 / 60x2 /

dips:
bwx8x3
bwx16

tri pulldowns / cable flies

[Cards]

back
deadlifts:
185x8
275x5
365x1
405x (1/2)
405x0

bb rows:
185x10
205x10
215x6
185x10

[Cards]

squats:
135x8
245x5
285x1
245x5 (all atg)

leg press:
5pps 8x3

cavles on leg press machine:
4ppsx10x3

woodchops: cable machine
60x10x3

[Cards]

7/17

deadlifts: (Going for 25 reps of 315)
135x8
225x8
315x5
315x8
315x10
315x2

curlzzz

few other things - went to work right after.

[Cards]

chest was yesterday after two days off.

back today:

deadlift
225x8
315x3
365x1
405x0
405x1 (pr)

rows
pullups
shrugs

[Cards]

squats:
135x8
225x5
275x3
315x1
315x1

leg press:
4ppsx5x2

abbs

[TheLion]

dude, i just wanted to say, congrats on the 4pps DL. thats a big milestone for a lifter. also, your squatting is looking solid. i guess the rest of use need to get to work

[Cards]

thanks man. yeah i was really happy when i finally hit 405 not to move to 5 pps. I have it easy because it's summer vacation and no one ever drinks so I just go to work and lift. when school starts up again in september it's going to go down hill.

[Cards]

Bench:
135x10x2
185x10
225x3
205x5
195x6
185x7

lotta other ****.

[Cards]

added power cleans to back day.

deadlifts:
135x8
225x5
315x5
335x3
335x2x3
355x1
315x4

power clean:
135x5x3

BB rows:
185x10
185x8x2
185x4

was dead after the deadlifts and cleans.

[Cards]

leg press:
4ppsx8
5ppsx8
6ppsx6
7ppsx5

squats:
135x5
275x4
245x5x2

ab work:

L holds for 15 seconds x3

[Cards]

today was ****ing lame. my shoulder hurt so i took extra time to warm it up, didn't help. I finished 3 exercises and bounced...

warmup:
bar
bar+20
bar+40
135x12x2

DB press:
80x8
90x5
90x3
80x5
80x8

OH bb press:
135x3
95x8
115x8x4

skulls:
75x10
95x4
94x3
75x10

4:23 am - shoulders feels 100x better after the workout.

[Cards]

didn't eat before the gym today. I think it's starting to have an effect on my lifting but work makes it hard with the hours.

deadlifts:
135x10
225x8
315x3 (felt really really heavy)
315x5
365x0 failed
365x1
365x1
365x1

I was so light headed from not eatting after the last 365 i basically blacked out and fell into a group of people.

bb row:
185x8x3
205x5

lat pulldowns:
120x10
130x6x2
120x6

DB row:
75x8

there were to gay guys who were just talking and not lifting and was incredibly annoying so I left.

[Cards]

squats:
138x8
185x8
225x5
275x2
315x0 atg
315x1 parrallel
225x2

Tried a 315 first time today atg instead of parallel. didn't work out so good, ill get it next time.

calve raises:

woodchops

[Cards]

bench:warmup
135x8-10x2
185x5

DB bench:
85x5x5
90x4

standing BB press:
95x8
135x3x4
115x5x3

weighted drips: i had to make a belt since the one at the gym was broken: shoulder felt ****ty
bw+45x8
bw+45x5x2
bw+45x4

[Cards]

deadlifts:
135x8x2
225x8
315x5
365x2
405x1 (first try HELLLLL YEAH)
315x3

BB row:
185x10x2
205x8

power cleans:
135x3x5

lat pulldowns: (I would do pullups but someone broke the weighted belt)
120x10
130x8x2

curls:
40x8x2

db shrugs:
90x10

[Cards]

2:30 pm squats: sleep 8 hours:

still dead tired and was running late.
Not a very good squat day but I made it there and gave it my all. ATG for all the squats.

barx10
135x10
225x5
265x3
235x5x2

woodchops:

[Cards]

I think work is taking a toll on me , I feel like **** every time I work out.

warmup:
barx10
95x10
135x10x2
185x5

DB bench:
80x8
90x5
90x4
80x6
75x5x2

DB shoulder press:

tri pulldowns

[Cards]

So ive been really pissed off latly with my workouts because of work and not eatting before my work out. Today I said **** it and bought a sub before the gym and tried to prep my self. When I finally got to the gym my boy was there who benchs 415 like it's nothing and yelled at me during every set of Deadlifts and what do you know, I hit prs all around.

Deadlift:
135x10
225x8
315x5
365x2
405x1
415x1 (PR)
365x6

power cleans:
135x5x2
155x3x2

BB rows:
185x10x2
205x8x2

it was a short workout but balls to the wall and awesome.

[Cards]

skipped legs -
bench:
135x8x2
185x5
205x5
225x2 ( lame)
225x1

OH press:
95x10
115x10
135x5
95x10

skulls:
95x8
105x7
115x4

iso ****

[Cards]

tried to go easier then last time on my back. 405 was heavy compaired to last time - probably because I did deads 2 days ago. Squats tomorrow then a day off.
deadlift:
135x10
225x5
315x5
365x1
405x1
365x1

ghetto tbar:
3pps x10
3pps+10x10x2

pullups: alternating grips:
bwx8x3

curls with ez-bar:
105x7
95x8x2

db shrugs:
85x10
90x10

[Cards]

took 5 days off and went to the jersey shore for the week. Got back two days ago.
Bench:
135x10x2
185x5
205x3
225x1
195x6

seated dumbell
55x10
65x4 almost 5
65x3

skull crushers:
95x10
115x7
115x5

cables, pulldowns

today
deads" tried speed work
135x10
225x8
315x4
315x5

bb rows:
185x10x3

leg press:
4ppsx10
5ppsx10,8

shrugs:

curlz

[Cards]

bench:
135x8x2
195x8
205x4
185x8

DB OH press:
65x5
65x5
65x3

skull db:
40x8
30x10

other ****

[Cards]

deadlifts:
135x10
225x5
315x5
365x2
335x3
335x3

bb rows:
155x10
165x8x5

pullups:
bwx10
bw+25x5x3

seated row"
120x10
130x8x2
110x8 fastttt

shrugs:
90x10x2

curlz

[Cards]

bench:
135x10
200x7
185x8
225x2
155x10

today:
deadlift:
135x10
225x8
315x3
365x3
365x4
365x3

other ****

[Cards]

other day:
leg press:
4ppsx8
5ppsx8
6ppsx5
7ppsx5

today:
incline:
135x10
155x8
185x5
165x8
175x5x2

other ****

my DB OH press sucks...
65x3
55x5
55x7

[Cards]

deadlifts:
135x10
225x5
315x5
365x5
405x1 (sloppy and ****ty form)

[Cards]

930: am no food. dead from deadlifts
squats:
135x10x2
225x5x3

front squats:
135x10
185x5x2

leg press:
5ppsx5
6ppsx5
7ppsx3

[Cards]

DB press:
65x8x2
85x5x2
85x4x2
85x5

standing BB press:
115x6,5,5,5
95x6

weighted dips:
bw+45x8x3

speed bench:
135x3x5

[Cards]

deadlifts:
135x10x2
225x5
315x5
365x2
365x2
365x1
335x1
335x1

bb rows:
185x8x2
155x8x2
165x8

powercleans:
135x5x2
155x1

edit:
went back and did chest
135x8x2
205x4
225x3
225x 1/1/2
205x5

[Herandi]

wow its been ages man, you're nearly at the 1000lb total good stuff! back strengths looking awesome in here. how've you been?

[Cards]

been good man, where did you disapear off too. I've been looking for your journal but it's like goooone. You still training man??? hit me up.

[Herandi]

yeah i vanished haha. Journal is long gone gonna have to start a new one soon. Hmm got up to like 210lbs before exams then lost a lot of weight during them. i'm at about 180 now feel quite small. just started UD2 couple days ago so now i got a proper training and diet schedule got no excuses gonna try and slowly put on weight. i'm going to uni in a few weeks too so need to beef up grr.

[Cards]

played bball for about an hour today then squated:
squats:
135x8
225x5
255x5x3
275x1
315x1
225x5

[Cards]

did legs again today:
front squats:
135x10
155x5
185x5
225x5

cavles

abs

[Cards]

Bench: felt soo ****ty but turned out awesome

bench:
135x10x2
205x5
225x2
225x3
215x4
205x7

DB oh press:
55x10
65x5
60x10

skulls and other ****

[Cards]

deadlifts:
135x8
225x5
315x5
365x3
405x1

seated row
pullups
shrugs

[RedSpikeyThing]

strong stuff Cards! You've set a few PRs the last couple times at the gym, congrats.

[Cards]

squats:
bar
135
225x5
255x4
275x3 - parrallel
245x5 atg as fast as i could

Front Squat
185x5
I was planning on doing a 5x5 with front squats right after back squats, it didn't work out the way I wanted it to.


calves

[Cards]

strong stuff Cards! You've set a few PRs the last couple times at the gym, congrats.

Thanks man, I'm at the point where i'm basically done putting on weight and just trying to get stronger.

[Coke]

Way to concentrate on the squats Cards.

[Cards]

Bench:
135x10
135x15 increasing ROM with each rep until full reps
205x5
215x5
215x3
205x4

oh db press:
60x8
60x5x2

incline:
155x5x3

some isolation tri's

[Cards]

thanks coke

i find my leg days end up being balls to the wall squats then i'm beat for the rest of the day.

[Cards]

drank alot last night - was wasted but still made it to the gym today and gave it my all. it wasn't awful

deadlifts:
135x8
225x5
225x5
225x5 ( all speed sets)
315x3
365x1
405x1

bb row:
225x5
195x8x3

power cleans:
135x5x3
135x3

[Cards]

got out of work last night at 4am got up at 1 30 this afternoon: Dedicated today to front squats:


front squats:
bar x alot to warm up
135x10
155x5
185x5
225x3
225x4
225x4

back squats: ( beat )
225x5
225x3x2

Leg Press: FAST
4ppsx5
5ppsx5x3

[Cards]

bench:
135x10x2
205x5
225x3
225x3
205x5

OH press:
95x8
135x4
115x8

dips:
bwx10
bw+45x10
bw+90x5

tri pulldowns:
80x10
100x10
110x7

[Cards]

leg press
5 pps x 5
6 pps x 5
7 pps x 5
8 pps x 3


Squats
185x5
185x12
155x5

[Cards]

deadlift: max day
135x8
225x5
315x5
405x1
425x fail damnit
315x3

seated row:
140x8
150x7
140x8x2

power clean
135x3x5

curlz

[Cards]

missed bench day so I half assed it today before back: didnt eat all day. Work 12-6

Bench:
135x10
155x5
185x5x2
205x3

Pullups: (warmups)
bwx10
bwx5
bwx10
bwx5

deadlifts:
135x5
225x5
315x5
385x4 (pr)

ghetto t-bar row:
145x10
160x10
135x10

shrugs/ bbrows
225x3 / 135x10x3

[Viking_Power]

Nice pullin cards.

[Cards]

squats:
135x10
155x5
185x5
225x5
245x4
255x3

calve raises:

power cleans to front squats:
135x10
155x5x2

note: I always do back before my squat days and my back is always fried. That being said I care more about my back than my legs.

[Cards]

bench:
135x10x2
205x5
205x5
215x5 (pr)
225x3

OH press: DB
60x6
65x5
70x2

skull crushers:

flies: