Peters Journal

[pbal17]

Whats up, I have just decided to try to keep a journal.

I am 19 (20 in august) currently 6' 179lbs

Until about mid-August (from beginning of July) I work out my chest, shoulders and tri's on one day. The next day I work out my back, bi's and legs. Then I take one day off and repeat. Each day I give each area 2 exercises containing 5 sets of 8 reps, although it varies on the exercise.

Back, Bi's, Legs day:

Leg extensions
150x8
90x8 (one leg at a time)
180x8
100x8 (again one leg at a time)
150x8

Seated Row
120x8
140x8
150x8
130x8
110x10

Standing Barbell Curl
60x12
70x10
80x6
80x6
50x10

Calf Raises
200 lbs on a leg press machine, 5 sets of 10 extensions

Standing Horizontal Cable Cross
25x10
30x10
35x10
35x10
35x10

Hammer Curls
20x10 (I usually go low weight on these and then really squeeze at the end for 3 seconds)
20x10
20x10
20x10

that was it. today really wasn't my best workout, i had strained my arm before i went by doing some batting practice that i really should have just passed on.

any advice, and most likely criticism, is not only accepted but appreciated

[Cards]

Nice workout, wait till buffalo

[pbal17]

Day 2

Day of Rest

To stay sharp, I did...

Pushups
4 sets of 25 (BW 180)

Crunches
til my abs burn

Pushups with my feet raised up on a box
4 sets of 20

Sit ups
just a few sets, was starting to get tired and wasnt looking to drain all my energy

[pbal17]

Day Three - Chest, Shoulders and Tri's

Pec Fly
130x10
150x10
170x8
190x8
150x10

Rope Pull Downs
110x10
120x10x3
130x10

Dumbbell Military Press
35x10
40x10x4

Incline Dumbbell Press
40x10
45x8
50x8
55x8x2

Dips with two benchs
BW+35x10x2
BW+45x10
BW+60x10
BWx20

I superset the Dips with 8 reps of the overhead Arnold dumbbell press



The workout was alrightttt, I discovered that this journal will be useful for me to know where I should start off, weight wise, when doing an exercise. I wasted a lot of energy on the incline dumbbell press by starting with 40s, I could handle 50s without a problem and therefore next time that will be my starting point.

Also, I feel like im in a slump right now, kind of like an entire-body plateau because my weights aren't going up as fast as I want them to (not in exercise motion sense but in the actual mass). This journal should give me some new motivation though, I think it already has.

The gym I go to in Syracuse was giving out these free Accelerade drinks, they are like Gatorade but with carbs and protein in them. So, since they were free I was incredibly excited to take one. After I finished the water that I brought with me, I cracked one open and took a big sip and it was sharp at first to the taste. Then, most likely the worst after taste ever hit me and nearly made me gag. It is like the drink dies and rots away in your mouth, I tried it a few more times to make sure it wasnt just an aquired taste. It isnt, the drink is gross.

My shoulder has been hurting me, that is why my military press sucked ass by the way. I think I actually may have injured something playing baseball.

[Cards]

Keep it up, nice numbers. your making it hard to keep up dude

[pbal17]

Day Three - Back, Bi's, Legs

Calf Raises
240 lbs on my shoulders x10x5

Barbell Curls
70x10 close grip short pause after each set
70x5
70x4
70x3
70x2
70x1
Big Pause
70x7 wide grip
70x6
70x5
70x4
70x3
70x2
70x1
Big Pause
70x4 close grip
70x4
70x4wide grip
70x4

Reverse Pec Deck
100x9
100x9
120x8
90x8
80x8

Leg Extensions
170x9
190x9
200x9
210x9
170x9

Dumbbell Curls
20x10 followed by 20x10 hammer curls...three sets of that

Barbell Shrugs
225x5
225x5
225x4...fail on 5

Laying Down on Seated Row Bench Shrugs with Cable
120xuntil i couldnt
160x" "
120x" "

decent work out, my shrugs really need to improve. looking back i did way more reps on bi's then i needed to. my back needs work, i need to deadlift asap.

[pbal17]

Rested Yesterday...today was...

Chest Tri's Shoulders

Lower Cables
70x10
80x10x4

Military Press on the Machine
110x10
130x8
110x6
110x6
100x8
(super set with lateral raises)

Tricept Pull Downs
75x10x3
80x10
70x10

Flat Bench
135x5
155x5
175x3
155x8
155x3

Kickbacks w/ rope on cables
50x10
35x10
30x10

Single Arm Pull Downs
50x10
55x10

Dips
BWx8x3

****ty workout

[Bako Lifter]

Dude, what's with these workouts? You've had like two compound movements in the past three sessions...

[pbal17]

Back Bi's and Legs

Lat Pulls
120x10x3
150x5
120x2


180x12
270x10
360x8x2
270x12

[B]Preacher Curls
(Dumbbell) 40x10
(Barbell for the rest) 90x8x2
100x8x2

Calf Raises
til they ****ing burn

Various Curls for Biceps
too much to remember, i take lower weight and squeeze the **** outta them

Shrugs
180x10x2
270x8x3
180x12

Because of Bako's very true question, I practiced form for deadlifts today and I plan to work more compound movements into my workout to really increase my core strength. Tomorrow is an off day, but I am going to spend a lot of it thinking of good **** to do on monday.

[Bako Lifter]

:thumbup:

For every isolation lift, there is a compound 10x more effective.

[pbal17]

rested yesterday

Incline Benchpress
135x5
165x5
175x4
155x5
155x5

Tricep Overhead Extension
40x10
50x10
60x10x3

Lateral Raises
20x10x5

Upper Cable Cross
110x10
125x10
140x10x3

Pull Downs
100x10
110x10
120x10x2
110x10

Rainbow Shoulder Press

Note: i dont know the name of this, but you take a dumbbell, palm facing away almost like you are going to do a freeweight pec deck but then curve it up above your head so that the ending position is like the end of a dumbbell military press. if anyone knows that this exercise just destroys rotater cuffs or something, feel free to yell.
25x10
30x10x3

overall, alright workout with improvements in incline. i went with my friend who changed up my entire idea of what i wanted to do, but he has a legitimate reason (injuries). for now im going to stick with his routines, ill be at school in under and a month and things will change. until then i will try to do as many compounds movements as possible but otherwise just bust my ass on whatever it is we are doing, im seeing results so not everything is wasted.

[Cards]

damn son, 175 for incline. so much for passing me in chest exercises

[pbal17]

back bi's and legs

T-Bar Rows
90x10
115x8x2
115x5
90x10

Hammer Curls w/ Rope on Cables
100x10
110x10x2
95x10
90x10

Leg Extensions
180x10
200x10
220x10
180x10

Barbell Curls
60x10
pause
60x5
pause
60x10

60x10
pause
60x5
pause
60x5

dropset
80x3
70x4
60x5
50x6
40x7

Standing Calf Raises
260x10x2
240x10x2
200x15

Shrugs
180x10x2
270xas many as i could do, 6-8 rangex3
180x20

Note: still not working in compound lifts until I go to school in Buffalo. Its not like what I am doing isnt working, I have been gaining over a pound a week and my numbers and physique are improving. These next couple weeks are just a warm up to a whole semester of getting huge.

[Cards]

me and you are going to tear that town up....

[pbal17]

yes we are

[pbal17]

today was an off day, but i had nothing to do...

so i went to the gym but only to practice doing squats for the first time and deadlifts basically for the first time

squats went well, i think...feels a little weird still
on smith i did 2 sets of 90 and then 2 sets of 130 and then a final set of 90...8 reps each time

deadlifts are tough for me bc my back just does NOT what to stay straight, i keep cheating and i know im gonna injure myself if i dont have this down so i did a few with 135 on the bar but even that wasnt working so i did just the bar forever

i cant go to the gym tomorrow because im working 9-6 the next day...33 hour shift

[Bako Lifter]

Oh noezz!!! DOn't use the smith. Not even for practice.

And I see you did leg extensions yesterday. Those will destroy your knees.

Nice T-bars. ;)

[Natetaco]

nice incline press man. you really like machines?

and yeah stay away from leg extensions, at least the peak of the lift. **** your knees up..

[pbal17]

Bako: thanks for the info

Nate thanks. i dont really like machines, ill be drifting away from them as i get going. id like to not use them at all and hopefully that will be the case in a month.

[pbal17]

proluge: i had to work from thursday morning until friday at 6. i only got a few hours of sleep in the passenger seat on my chevy cavalier with 3 other people packed in the car. in the middle of the woods. i also was an idiot and played some one on one basketball 2-3 hours before my workout. i was tired to say the least going into this.

Bench Press
135x5 (WU)
155x6
175x5
185x2
190x2 PR
205x0 FAIL =(
i died trying that
155x5

Tricep Pull Down
130x10
140x10
150x10x3

Dumbbell Front Lifts
20x10
25x10x2
27.5x8

Incline Bench
135x8x3

Kickbacks slow with big squeeze
12.5x10 per arm
15x10

Bench Dips
BWxtil i cantx2
BW+45x10 followed by kicking off the weight and going til i couldnt

Short workout, I was exhausted but THRILLED by that benching. 190x2 was good, i want to get that to 5 to be really happy. i cant wait til i can put 2 plates on each side. sooooo tired, not enough sleep, ill be sleeping great tonight.

[ZenMonkey]

yea, welcome to the squat and deadlift side of the lifting world, its amazing that some people can workout for years and never do either of these, they are god's gift to lifting. YEA DEADLIFT!! YEA SQUAT!!!
Man, with these 2 movements you can cut your workouts way down and get bigger and stronger for it! Nice!

[Cards]

I miss my Chest and tri day, or having someone to go to the gym with, august 15th man. BTW whats with this 190 bull****. Telling me you can't bench more then me, yeaaah ok. But seriously, nice pressing, and it's 12:30 and you're not online? wtf?

[pbal17]

back bi's legs

Reverse Pec Deck
100x10
90x10x3
80x10

Leg Curls
45x10x5

Leg Extensions
90x10x5

Barbell Curls
65x8
21's with 65lb barbell x 2
65x8

Seated Calf Raise
115x10x5

Preacher Curls
dropped weight sets, too much too remember...4 sets of 8
example: 70x2 pause only to change weights and then 50x6

T-Bar Shrugs
90xtil they burn
115xtil they burn
90xtil they burn

note: still tired, got a good 9 hours of sleep, but entire body is still pretty beat so i took it fairly lightly. my works hours have cut down by 10 hours a week, so i will have more energy and i hope to see it put into these numbers. i worked 8am-6pm monday, 9-6 tues wed, 9am thursday-6pm friday...61 hours in 5 days. biggggg rest tomorrow.

Cards: you can do 190x2 im sure of it, u just need a spotter. aug 15th. syracuse for a little first

[pbal17]

chest tri's shoulders

Dumbbell Flat Bench
55x8
65x8
75x8
80x8 PR
65xFail (inbetween 10 and 15)

Tricep Pull-Downs
100x10
110x10
120x10x3

Lateral Raises
a bunch, just tried to burn them out

Barbell Military Press note: i havent done these in forever, i dont know why, i just hadn't in a long time.
95x8
105x8
115x8
125x4 (i messed up where my hands were)
125x4 (i should of gotten more)

Tricep Overhead Extends
100x10
110x10
120x10x3

Flys
60x10
70x10
80x10
60x10

Note: great workout, mainly because of the dumbbell press. got a great high off of it, not to mention im starving which is an amazing feeling because its just a precursor to a good feast, feast and a half.

yeaaaaaaaaaaaaaaaaaa liftin

[Cards]

damn son, those military presses are flying up and 80's for barbell press, WHAT!@?#

[pbal17]

back bi's and legs

Squat *first real time squatting*
barx8 (WU)
95x8
135x8
155x8
155x4

Dumbbell Row
50x10
60x10
70x6
70x6

E-Z Bar Preacher Curl
75x10x4

Lat Pull Downs
130x8
140x8
100x10x2 (for squeeeeezeys)

Hammer Curls Super Set with Isolated Bicep Curls
15's, 20's and 25's for burn

Shrugs
185xburn
225xa few, couldnt grip the weight well, it was sad
185xburn
135xultra burn

note: decent enough workout, good starting step in the wide world of squats. next project is deadlifts.

[Cards]

nice start on squats man, keep that up mal says are you gay?

[pbal17]

day off today, tried to just eat well.
did some pushups and took a pic of my back

not horrible, needs a lot of work time to :burger: eat

[Cards]

thats pretty impressive, i'm not going to lie. who took the pic?

[pbal17]

chest tris and shoulders

Incline Dumbbell Press
50x10
60x8
65x8
65x8
55x10

Dumbbell Skull Crushers
25x10
30x8
35x8
30x8
20x15

Dumbbell Military Press
40x8
45x8
50x8
50x8
40x10

Pec Deck Flies
150x10
120x10
150x10
120x10
150x10

Straight-Up Dips
BWx8
BWx8
BWx7
BWx8

Arnolds
25x10
30x10
35x10
30x10
25x10

some front raises and lateral raises with 17.5's

note: great workout even though incline dumbbell i pussied out on a little bit. i love the pec deck flies too much. i just noticed by writing this that i did a little too much dumbbell stuff, next time ill switch up some bar work.

the burrrrrrrrrrrrrrrrrrrrrn, i love it.

cards: thanks, i took the picture w/ the timer on my camera...it took a few tries

[Cards]

Inclines looking good, and nice skulls. More impressed with the dips though for some reason.

[pbal17]

thanks, dips arent easy for me, they for some reason hurt my ass. dont ask.

[pbal17]

back bis and legs

Seated Row
140x8
150x8
130x8x3

Leg Press
270x8
360x8
450x6
500x6
270x12

Single Arm Cable Curls superset with Behind My Head Lat Pulldowns
50x8 for cables, 90x8 for lat pulls....5 sets

T Bar Rows
100x8x5

Shrugs
180x10
270x8
230x8
180x12x2

Standing Calf Raise
300x10
280x10
260x10
240x10
220x15

Straight Bar Curls
80x8 inner grip
70x8 outer grip
60x8 inner grip
50x8 outer grip
40x8 inner grip

Dumbbell Shrugs
55xburn
65xburn

note: not a bad workout, kinda rushed....still feel like a beginner. i had to get my skin looked at because i have an M pattern of broken capillaries across my torso that have been there for years even though ive done nothing about it. they took a biopsy, i hate needles

[pbal17]

Flatbench:
155x12
165x4
155x10
135x10

Short Bar Curls:
60x10
60x5
60x4
60x3
60x2
60x1

Standing Shoulder Press:
35x12
40x10
35x10

Straight Arm Pulldowns:
60x12
70x12
70x12


Dips:
BWx12x3

Cable Robe Curls:
90x10
90x10
90x10

note: worked out with WBB member cards. it was good.

[pbal17]

Lower Body Day

Squats
115x8 (WU)
135x8
155x8
175x8
185x8
135x15

Standing Calf Raises
300x10x3
200x20

Wood Chops
70x10
80x10

Leg Curls
45x8x2
65x8x2
45x8

SLDL
135xa bunch. It was mainly an exercise in form.

note: good workout, great squats, pumped to do them again with more weight. SLDL and DL's in general are too new to really put weight onto, I have been having a tough time keeping my back in order but made some improvement today.

[pbal17]

chest tris and shoulders

Dumbbell Bench
55x10
65x8
75x8
85x8
75x8

Skull Crushers
65x10
75x10
85x10
95x6
75x10

Incline Bench
135x8
155x8x2
165x8
135x10

Bench Dips superset with Side and Front Raises
BW+45x10x3
BW+70x10
BWx15

note: great workout, great pressing, great great great

[pbal17]

back bi's and legs

Chin Ups
BWx8
BWx7
BWx4
BWx3

Deadlifts
135x8
165x8 (form issues)
200x1...(after that one there were form issues so i wont count any)
135x8

EZ Bar Preacher Curls
75x8
85x8
95x8
105x8
75x10

Seated Calf Raises
115x10x2
140x10x2

Dumbbell Rows
50x10
60x10
55x10

Curls
various

Shrugs
205x10
245x10x2
205x10
180xtil i couldnt

note: it was my birthday and all i wanted was perfect deadlift form. still practicing, but i will say ive came a while in it. im still lanky so i blame that for my back loving to bend

[pbal17]

upper body

flat bench
135x8 WU
155x8
175x5
155x5
155x5

Dips
BWx12x3

Straight Arm Pull Downs
70x12
80x10
70x12

Military Press
105x12
115x10
125x10

Pec Deck Flies
150x12
120x12
100x12

note: really exhausted today, it wasnt a great workout bc i was dead from the second i got in there. not really sure why because rest and diet were perfect, but whatever it happens. get em next time and all that

[Cards]

yeah pink seems to be in style

[pbal17]

squats
155x8
185x8
200x8
225x3 PR
135x2 i was dead

Calf Raises
300x8
260x8x4

SLDL's
135x8x2
155x8 PR
175x8 PR
200x8 PR
225x8 PR
250x1 PR

Leg Extensions
180x10
200x10x2

Shrugs
230x10x6

note: a whole ton of PR's today. squats went up by 30 lbs, deadlifts by 115 lbs....still finding out what my body can handle. squats wont be much more weight....deads could be, im not sure

[Cards]

I thought we agreed on pink PR's...

[pbal17]

Pull Ups
BWx8
BWx7
BWx6
BWx5

Dumbbell Bench
60x8
75x8
85x8x3

Straight Arm PullDowns
80x12
90x6 dropset to 80x6
90x7 dropset to 70x5

Incline Barbell Press
135x8
155x8
165x8
175x8 PR

Dumbbell Military Press
45x8
50x8
55x8 PR
60xfail dropset to 45x8
60xfail
60xfail dropset to 50x8

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

Dumbbell Curls
35x20 (ten on each arm i just count to 20)
40x10 dropset to 30x10
35x12 dropset to 30x6 dropset to 20x10

note: killer workout, dumbbell bench was nice next time 90lbs for sure. incline bench was nice, i can do 185 next time. and military press was so annoying because i had 55's easy but i just couldnt start 60s. there was a guy next to me doing 60s who looked much bigger than i was so i wanted to stay on par with him but instead i just ended up looking like an idiot using way too much weight...except it wasnt too much weight, i just couldnt start it.

[pbal17]

back bi's and legs

Deadlift
135x8
185x8
225x8
250x3
257x1
300x1
315x1 PR

Bent Over Barbell Row
95x10x3

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

Squats
135x10
185x10
205x10

Shrugs
135xforever

some sit-ups and curls

note: another deadlift PR. bench PR tomorrow i hope

[pbal17]

August 24th, 2007

Flat Bench:
135x8 (WU)
155x5
175x5
185x1
200x1 PR
210xfail
185x2
165x5

Ez Bar skulls:
75x10
85x10
95x10

Seated BB Military Press:
115x10
135x6
155x6 PR

Dips:
BWx12
BW+25x12
BW+25x12
BWx10

Cable Cross (Pec Fly Style): (Superset with Lateral Raises)
50x10 - 20x10
60x10 - 20x10
60x10 - 20x10

Cable Cross (Raises): (Superset with Arnold OH Press)
30x10 - 20x10
30x10 - 20x10
30x10 - 20x10

note: nice workout, moved BP PR up 10 lbs...it still needs to get way up

[pbal17]

Pull Ups
BWx8
BWx8
BWx7

Squats
135x8 (WU)
185x8
225x8
250x5 PR
275x1 PR
300x1 PR

Dumbbell Row
50x10
65x10
75x8

Calf Extensions on Leg Press
180x12
270x12
270x15

Stiff Legged Dead Lifts
135x8
185x8
225x5
135x10

Barbell Curls
85x8
95x6
100x3

note: huge PR on squats..it was fun

[pbal17]

Dips
BWx12
BW+25x10
BW+25x12

Dumbbell Bench
65x10
75x10
85x8
85x5
75x5

Military Press
115x10
135x10
165x1 dropset 135x5
155x10

Incline Bench
135x8
165x8
185x7
175x8

Tricep Pulldown gym was packed had to use this machine
8 machine amount x10x2
9x10
10x10
8x10

note: gym was PACKED. great incline benching though

[Cards]

Nice military and incline, still need to work on our flat bench which sucks...

[pbal17]

Deadlifts
135x8
185x8
225x8
275x3
315x1

Preacher Curls w/ EZ Bar
85x10
95x10
105x10

ATF Squats
135x10x3

Barbell Curls
85x10
95x3
65x10

note: kinda curl jockey'd it today. was in a rush bc of classes.

[Cards]

deads son, we still got those in there

[pbal17]

Bench
135x12
155x10
165x9
155x10

Military Press
135x10
155x10
135x10

Incline Press
135x10
185x7
135x10

SkullCrushers
95x12
105x12
115x12

note: so rushed, didnt eat well, ****tiest workout ive had in a long time.

[pbal17]

Chin Ups
BWx11
BWx7
BWx6

Squats
135x10 (WU)
185x10
225x6
275x5
225x5

SLDL's
135x10
185x10
225x10

Incline Curls
25x10 per arm
30x10 ... ...
35x10 ... ...

T Bar Rows
95x10
85x10
85x10

Calf Extensions on Leg Press
270x15
360x15
450x10

Dumbbell Shrugs
90 (in each hand) til failure
95 til fail
90 til fail

[pbal17]

Bench
135x10 (WU)
185x5
205xfailed, moved it around a bit couldnt get it low enough
155x8

Tricep Pulldowns
60x10
80x10
100x10

Cable Cross
4x12
6x12x2

Dumbbell Military Press
40x10
45x10
55x10
60x10

Bench Dips
BW+45 til failure
BW+60 til failure
BW+90 til failure

i did some ab work at the end, just for fun

note: eh decent workout, i havent been in a good mood in a while which hurts my gains.

[Cards]

what you expect my short term memory is shot, we just need rest days

[pbal17]

Deadlifts
135x8 (WU)
185x8
225x8
275x5
315x1
225x8

Chin Ups
BWx10
BWx10
BWx6

Preacher Curl
95x6
105x6
75x10

ATF Squats
135x8x3

Shrugs
135 til burn
185 til burn
205 til burn

Lat Pulldown
120x10
100x10
90x10 behind the head x2

Various more curls

note: sucky, need a break

[pbal17]

Bench
135x10 (WU)
155x10
165x10
175x6

Military Press
135x10
145x10
125x10

SkullCrushers
85x12
75x12x2

Dumbbell Incline
40x10
45x10
55x10

Tricep Pulldown
80x10
90x10
70x12

Lower Cables superset with Lateral Raises
30x10x3 20x10x3

note: decent, taking the next two days off because i want to

[pbal17]

i havent updated in 9 days but it feels like forever.

lifts havent really gone up in weight in these past 9 days. settling into school is hurting my workout schedule.

hopefully once i get a good schedule into place i can stick with it and get back to my gains. i have been eating a lot, but it seems counterproductive if i am not lifting.

i should be writing back tomorrow.

[pbal17]

two weeks from when i thought id re-up...hah

SLDL
135x10 (WU)
205x10
255x8
205x10

Barbell Curls
70x10
95x8
80x8
75x8

Standing Barbell Calf Raises
135x10
205x10
255x10

Bent Over Row
135x10
145x10
135x10

Hammer Curls
Many sets/10 reps per arm @35lbs

Barbell Shrugs
205x12
255x11
205x12

[Cards]

Nice deads and it's nice to see you're no longer a pussy when it comes to shrugs???? :whiner:

[pbal17]

Hey its been a while. Haven't posted because college leaves me no time for record keeping. I have been lifting though.

Chest/Tri's

Incline Bench(Smith - I didn't want to use smith but my workout partner insisted because he wanted to use higher weight than what we could otherwise do.)

135x10 (WU)
185x5
205x5
225x3
205x5
185x8

Tricep Pull Down (Single Pully)
60x10
70x10
80x10
80x10

Cables (Lower)
I don't remember what weight I used. About 50 rep's

Skulls w/ CG Press til Burn
75xburn
95xburnx2

Pec Deck
150ish weight range - 3 sets of 12

Note: Was a decent workout, looking back it wasn't that great of exercise choices, I wanted another heavy press but the guy I was with wasn't going to. Whatever.

[pbal17]

Back Bi's

Lat Pull Down
140x10x2
150x10
100x10 (Palms Facing In)
120x10 (Palms Facing In)

Standing EZ Bar Curl
75x10 CG
85x8 WG
85x6 CG
75x10 WG

T Bar Rows
115x10x3

Rear Delts Cable Movement Thing
Weight x 12 x 3

Seated Row
120x10
140x10x2

Seated Row was Superset w/ Rope Cable Curls
100x10x3

Dumbbell Shrugs
60x18
65x15
65x15ish (i dont remember)

note: pretty good, tomorrow will finally include either squats or deadlifts

[pbal17]

Shoulders/Leg

First off, I realize this is an odd pairing and it wasn't my choice.

Military Press
135x8-10x4

Squat (Superset w/ Lateral Raises...35x10x3)
135x10
185x8
195x5
185x8

I went real light on Squats, hurt my back a little and I didn't want to make it anything more than a minor pain.

Front Raises
45x7x6x5x4x3x2x1 Short Rest
40x7x6x5x4x3x2x1 " "

Calf Raises (Superset with different Lateral Raises)
200ish x Burnout

note: short day.

[pbal17]

Flat Bench
135x10 (WU)
175x5

switched to:
Dumbbell Bench
70x10x3

SkullCrushers
75 x as many as possible then CG pressed as many as possible x 3 sets

Cables (Superset with Double Pulley Tri Pulldown 120x15x3)
70x3 sets

Bench Dips (Superset with Incline Pec Fly 35xas many as possiblex3 sets)
BW+45xas many as possible

note: we tried to do another superset with dips and a different fly. if you notice, not too much pressing the past two days. this is by design because on wednesday a guy i work out with is bringing in brand new bands for some heavy pressing on the bench. so don't think im a pussy. you're a pussy.

[pbal17]

Close Grip Lat Pulldown
130x10
150x10
170x8

Straight Arm Pulldown
80x10
70x10
80x10

Preacher Dumbbell Curl
40x10
45x10
50x10

Bent over Barbell Row
115x10
115x10
135x10

Isolateral Row
70lb per side x 10
90x10
90x10
70x10

Shrugs
185x12
185x10
135x15
135x12

gym closed at noon, got there at 1030am. so many people.

[Cards]

you must be that bored to be updating your journal

[pbal17]

damn fast few days posts disappeared.

Shoulders, Legs, Lower Back

Pull Ups
5x5 with very little rest, just to get the blood moving

Rack Pulls
185x10
225x10
315x10
365x6

Leg Press
180x20
270x20x3

Military Press
135x10
145x8
135x9x2

Seated Calf Raise
90x i dont remember my reps on these, over ten but under twenty
135x
115x

Lateral Raises, Hamstring stuff, front raises n more calves to end the day

note: rack pulls were alright, first time trying them

[pbal17]

Incline Bench Press
135x5-8x2 (WU)
185x3
185x3
205x2
185x3
175x6x2

Dips
bwx12x3

Flat Bench w/ Bands
95lbs on the bar + bands x 10 fast
95x9 fast
115x6 fast x2

Rack Press
185x10
205x10
225x3
185x7

Lower Cables
4 sets i dont remember what weight i used

Tricep Pull down (single pully)
70x10
80x10
90x8
90x6 drop to 60x7

note: good workout, not great bc but not bad so thats good enough

[pbal17]

Lat Pulldown
150x10
170x10
190x6 drop to 150x6
200x5 150x6

Straight Arm Pulldown
80x10+x3

Preacher Curl
95x10 In
90x9 Out
90x8 In
90x7 Out

Barbell Rows
115x10
135x10
145x10

Hammer Curls
various weights, three sets

T bar Shrugs
5 sets

note: eh

[pbal17]

Squats
135x10
185x10
225x5x4

Overhead Dumbell Press
50x10
55x10
65x5
two sets of 40x10 standing

Calf Raises
220 in standing calf raise machine x 12 x4

Lateral Raises
25x10x2
27.5x10
22.5x10

Barbell Front Raises
50x10x3

[pbal17]

Flat Bench w/ Bands
135x10 WU
135+Bands x4-6x5 sets
205 without bands x 1
185x5

Skull Crushers
85x10x4

Pec Deck Superset with 4 sets of 10 rep dips
170x10
200x10
150x10
130x10

Note: might not look like much, but damn

[pbal17]

Lat Pulldown
170x10
150x10
130x10
150x10

Dumbbell Row
60x10x3
65x10

Standing EZ Bar Curl
85x10
95x5 drop to dumbell curls
95x5 drop to dumbell curls

T-Bar Row
115x10
90x10x2
115x10

Barbell Shrugs
185x10
205x10x2

[pbal17]

Bench
135x10x2 (WU)
223x3*
190x6
225xi dont know*
179x6

Shoulder Press
40x8 (Arnolds)
65x6x2
55x10

Tricep Skullcrushers A/B with Seated Overheard Extensions
40's for the Skulls for 3-4 Sets
70's for the Overheards for 3-4 Sets

Some side raises, front raises, dumbbell benching, pushups and flyes

[pbal17]

Leg Press
4ppx10 (WU)
5ppx10
6ppx5
6ppx5

Pull Ups
BWx10x2 Fast to warm up the back

Rack Pulls
275x10
325x8
375x5

Barbell Rows
185x10x3

Shrugs <so tired by then>
185x10x2

curls throughout the last two.

[pbal17]

Bench
135x10x2 (WU)
201x3
190x6x2
190x4

Closegrip Bench Press
two sets

Incline Dumbbell Press
65x10x3

SkullCrushers
80x10
102x10x2

Flat Flyes
35x10x3

Dips/Pushups
BWx20x3 (Back and forth. 20 dips, 20 pushups, 20 dips...)

[pbal17]

two quick sets of pull ups to warm up

T Bar Row
135x10
160x8x2
135x10

SLDL
225x10
250x10
250x10

Barbell Row
155x10
185x10x2

Standing EZ Bar Curls
85ishx8x4

Dumbbell Shrugs
85x10x3

Hammer Curls
25s

note: somehow i have been losing weight. really annoying.

[pbal17]

Squats
135x10 (WU)
185x10
225x5,6,7

Calf Raise/Sit Ups
3 sets of each

Seated OH Dumbbell Press
55x10
65x8
70x5

Step Ups with Dumbbells
50's in each hand for 7 steps per leg...3 sets

Side Raises
3 sets w/ 25's

somethings missing

[pbal17]

Dumbbell Bench
65x10 (WU)
80x8
90x5
100x3
85x5

Dips
BW+45x8x2
BW+90x4x2

Incline Press
155x5+
185x5
185x4
155x5
155x5

Cable Uppers
6x10x2
5x10

Tricep Pull Downs
80x10
90x10
100x10

Cable Flies
3 sets

...an improvement kinda

[pbal17]

SLDL
185x10
225x10

Shrugs
225x10x3

Rack Pulls
275x5
335x5
385x5
405x1

Barbell Row
185x10
205x10
185x10

Dumbbell Curls
50's x 3 sets

Pronated Pull Ups
3 sets of 10

[pbal17]

Squats
135x10 (WU)
225x7
245x5
265x4
275x1
225x10

Lunges
3 sets of 10 holding 35lb DB's

Rope Pulls for Abs
3 sets of 10...superset w/ obliques

Seated OH Dumbbell Press
55x8
65x5
70x5
60x8
60x5

Cable Cross for Rear Delts
3 sets of 10

[Cards]

the worst part is it takes us over an hour to do the workouts

[pbal17]

Bench
135x10 WU
190x6
225x4 (Only one to chest)
235x2 (One to chest)
225x3 (One to chest)
190x5

Incline Press
65x5
75x8
75x8
75x8

Dumbbell Skulls
40x10
40x10
35x10

Tricep Dumbbell Ext
75x10
75x10
65x10

Barbell Front Raise
77x8
77x8
77x10

Flat Flies
40x10
50x10
50x10

Dumbbell Lat Raises
25x10
25x10
25x10

25 dips and 25 pushups

[pbal17]

Deadlift
225x10
315x5
365x1
385x0
315x5

Chin Ups
BW+25x8x3
BWx10

Seated Row
13x10x3

Preacher Curl
95x10
115x10
125x5
115x10
95x10

Shrugs
225x20
275x10

[pbal17]

Squat
135x10
225x7
255x5
275x2 or something, i tried a belt and it was bothering me
225x5

Barbell Calf Raise
225x10x4

Leg Press
4ppsx10x5

some quick ab work

[pbal17]

Dumbbell Bench
65x10
75x10
85x8
85x8

OH Dumbbell Press
55x7
45x8
45x8
40x8

SkullCrushers
90x10
102x10
102x10

Lateral Raises
3 sets

Front Raises
3 sets

Flyes
3 sets

Pull Overs
3 sets

Tricep Extensions
3 sets

Dips
2 sets

[pbal17]

Deadlift
135x10 (WU)
245x10
296x7
296x5
275x5

Barbell Row
205x8
185x8
185x8

Preacher Curl
3 sets

Incline Curl
3 sets

Dumbbell Shrugs
3 sets

Hammer Curls
3 sets

[pbal17]

Squats
135x10
225x8
245x5
255x5
225x5 (i was tired)

Ab Ropes
3 sets

Leg Press
5pps x 5 sets x 10,8,8,8,8

[pbal17]

Bench
135x10 (WU)
180x7
205x3
180x5
180x5
180x5

Incline Dumbbell
65x8x3

Skull's 40DB
40'sx4

Front Raises
3 sets

Incline Flies
3 sets

Side Raises
3 sets

Tri Extensions
3 sets

[pbal17]

did back yesterday...

Barbell Row
T bar Row
Standing Row
Some curls
Shrugs

[pbal17]

did chest yesterday

Bench
135x10
195x6
225x4 (1)
205x5
205x5
maybe more

DB OH
55x10
65x8
70x5
60x10

Dips
sets

tri's, flies and shoulder raises

[pbal17]

Squatz
135x10
225x8
265x6
285x4
225x8

Step Ups
3 sets

Calf Raises
3 sets

Abs
a lot

[pbal17]

Pull Ups
BWx10x5

Rack Pulls
225x8
315x5
405x1
425x1

Seated Row
3 sets

Lat Pulldown
3 sets

Dumbbell Row
3 sets

Preacher Curl
3 sets

Standing EZ Bar Curl
3 sets

Shrugs
2 sets

[pbal17]

chest workout i forgot to post:

Dumbbell Bench
70x8
85x8
95x5
95x5

bunch more, forgot it all

[pbal17]

Sumo Deadlift
135x8
225x8
315x5
365x1
385x.25
385x.75 couldnt lock it out
315x5

T Bar Rows
3plates+25x10,x8
3 platesx10,10

bunch more stuff. good back workout
sumo deadlifts are probably more efficient for me

[pbal17]

Squat
135x10
225x20 <cool
225x13
225x8

Calf Extensions
3 sets

**at about this time a guy wearing sandals got kicked out of the school gym, he told the staff to **** off, they started laughing at him calling him a clown. awesome**

Abs
funzo

[pbal17]

Bench
135x10x2 WU
185x5
205x4+help on onex2
185x5
185x3 i was tired

Incline
155x10
175x5
175x7 *incline is lagging

Standing Military
135x3 lol
95x10x2
115x7

Skulls
95x10
115x10
95x10

front raises, side raises, lower cables, tricep pressdowns

cool

[pbal17]

Pull Ups
wide grip body weight, 3 sets of 10

Deadlift
225x16
275x7
275x5
275x6
275x5
275x6
275x5

Seated Row
3 sets, machine set at 12, then 14 for the second 2 sets

Preacher Curl
95x10x3

Shrugs
85(dumbbells)x10x3

Hammer Curls
various weights, 3 sets

went in wanting 1 set of 225 for 20 reps. ended up doing a total of 50 reps which im happy with.

[pbal17]

Deadlift
135x10
275x8
365x1
385x1 PR
405xfail

Barbell Rows
185x10
205x10
215x8
185x10

other stuff

[pbal17]

Squat
135x10
245x8
285x4
245x6

Leg Press
450x8x3

Calf Extensions, Abs
3 sets

[frowningbudda]

if your rotator cuff is giving you ****, try Arnold presses and cuban presses - using a barbell is a little un-natural on the shoulder

[pbal17]

ok so its been a bit over a year since ive posted, id like to get into the routine of posting...but we'll see.
i am now 6' 206lbs.

did chest/tri/shoulders today

bench:
135x10x2
205x8
235x7
245x4
225x5

dips
bw+45x8x2
bwx10

OH DB press
55x10
60x8x2

Skulls
105x8
125x8
95x8

Aek Shoulder Raise
25x10x2
30x10

then some cable rows, front raises of sorts, tricep extensions..not bad, need to start moving all the weights up a few lbs

[Cards]

didn't expect to see this when I woke up lol. nice, i like the aek shoulder raises.

[pbal17]

ha, yea ud be the only person who'd know what that means.

deadlift
135x10
225x10
315x11
315x10

Bent over DB row
60x15 per arm
65x13 per arm
65x10 per arm

pull ups
10x3

short workout, had to go fast to get to basketball on time:indian:

[pbal17]

legpress
4ppx8
5ppx8
6ppx8
7ppx6

ab nonsense
enough

box squats, a touch below //
135x10 WU
225x5
235x5
245x5
255x3

complex deadlift, stiff legged DL, bent-over BB row, push press down into front squat, back squat
95x 8per x2

[pbal17]

bench
135x10
205x8
240x4
225x6
225x5
weak benching today

standing military bb
125x8
115x8
115x8
95x10

Skulls
105x8
105x8
105x8

Incline DB
75x8
70x8
70x8

Cables, Front Raises, Tricep Pulldown

[pbal17]

squat
135x10x2 WU
225x5
245x5
255x5
265x3

leg press for sets of 15, 14 with 4pp
lunges with a 70lb bb
ab work

[Cards]

you squat more than i do

[pbal17]

cards, untruth.

[Coke]

Efforts are very nice man, got some new pics.

[pbal17]

cocoa, yea the pics are way old but thank you.

bench
135x10x2 WU
205x8 WU
225x8
235x6
245x4 I CANT GET THIS FOR FIVE EVER

Incline
185x8
205x6
225x3 PR in a lot of fashions. never gotten 225 for one on incline

Dips for high rep sets, OH bb press with a light hundo, skulls, side raises, cable cross, tri extension

the rest was really a burnout. i noticed the clock and remembered i had class so i had to go really really fast. still ended up good

[Cards]

what are you talking about , you hit it for 5 like a week ago. i don't see any curls, what's the deal.

[pbal17]

cards, i did curls today haha.

deadlift
135x10,225x10 WU
315x10 WU...kinda not really still kinda draining
365x5
385x5
395x1 wanted 5, picked it up once, u know its bad when u see ur back bending, so that was that.

bb row
185x8
185x8
135x20

pull ups
bw+15x8
bw+15x8
bwx8

db curls
40s, 45s, 35s each about 8p arm

cg lat pulldown
12, got real tired around this point

some ez bar curls

shrugs with 225lb bb

385x5=death of the rest of the workout, been using my roommates headphones, they dont stick at all. so annoying.

[pbal17]

squat
135x10
135x10
225x5
245x5
265x5
275x2
225x3

Did some ab work, a complex, etc.

[pbal17]

bench
135x10
135x10
205x8
225x5
240x5
250x3
260x1

OH bb press
115x10
135x8
135x8

skulls
95x10
105x10
105x10

bunch of other stuff.

really difficult day, got like no sleep the night before, didnt get out of bed until 3pm though. so i didnt eat until that time either.

[Coke]

On a roll in here bro, props.

[pbal17]

deadlift
135x10
225x10
315x8
385x5 flew up, was really proud of that set
405x4 couldnt lock out the last rep.

pullups
bw x 10 x 3

curls, seated row, rear delt cable cross, shrugs.

deadlifts were good, it was funny the guy next to me was doing the same weight, but he was a lot bigger, so i was motivated to try and keep up with him. matched him on 385, almost on 405. he ended up going to 495, i ended up going to pullups haha. still worked out for motivating me though

cocoa thanks man

[pbal17]

squat
135x10
135x10
225x5
255x5
275x5
285x2

bench
135x10
135x10
205x8
225x8
225x7
225x7

weird day

[Coke]

Good job with the big three movements dude.

[pbal17]

squat
135x10
135x10
225x5
285x4
315x1 PR

Leg Press
4pp x10
5pp x10
6pp x10

ab work

[Coke]

Solid new PR with the squats guy.

[pbal17]

bench
135x10
135x10
205x8
235x4 *surprisingly hard considering i thought this weight was trivial for 5
235x5
235x3 *disappointing

incline DB
65x10
75x6
70x8

dips w. 25lb
12
10
8

OH BB press
skulls

i woke up with energy, went through my day with energy, got to the gym and was immediately exhausted.

cocoa thanks again, theyre moving up

[Cards]

greats squats, let's get 315x5 in the coming months, bench was O.K today, I think we just had a rough day.

[Coke]

Benching is not bad at all man, looking nice overall.

[pbal17]

pull-ups
bw x15
bw x12
bw+20 x8
bw+20 x5

t-bar
3pp x 8 x 3

21's with a 75lb bar x2
seated row x2
lat pulldown x3
shrugs w. 225 x2
random curls x4

all of this within 30 mins

[Coke]

Fine pull day, especially in such a short timeframe.

[pbal17]

bench
135x10
135x10
205x8
235x5
245x3
225x5

dips
2 sets before bench

1 set later on, all body weight

DB shoulder press seated
65x8
70x5
75x4

1 arm OH DB press standing
60x4
55x6
50x6

skulls
3 sets of 105

push downs, cable crosses, front raises

[Coke]

Fine push session bro.

[pbal17]

deadlift
135x10
135x10
225x10
315x8
375x5
405x3
315x10

i dont remember the rest. a lot of pull ups, ghetto rows, etc.

[pbal17]

squat
135x10
135x10
225x8
225x8
225x10
225x6

ab work, leg work, calves

[Coke]

Way to focus on the big movements man, nice numbers.

[pbal17]

coke thanks for the motivation

bench
135x10
135x10
205x8
205x12 (was trying to see how many times i can lift my bodyweight)
225x6

bunch of bunch of other stuff.

[pbal17]

deadlift
135x10
225x10
315x8
375x5
405x5 PR
365x5

inbetween the legs row
155x8
165x8
175x8

lat pulldown
12x10
13x10
15x8

preacher
100x10x3

shrugs
225x10x4

some other stuff too. i was happy about the 405 for 5 though, been a long time coming

[Coke]

.. i was happy about the 405 for 5 though, been a long time coming

The persistent training is paying off, props.

[pbal17]

bench
135x10
135x10
205x10
225x8
245x5
255x3
275x1

pull ups
bwx15
bwx12
bwx10

standing OH press
125x8
135x6
135x6

other stuff too

[pbal17]

squat
135x10
135x10
225x8
275x4
255x5
245x3

complexes
95x3 sets (1 set = 8 nonstop reps of deadlifts, SLDLs, bb rows, push-press, back squat)

[Coke]

Damn good back-to-back efforts dude.

[Cards]

the race is on; nice squatting.

[pbal17]

bench
135x10
135x10
205x8
235x5
255x3 wanted 4
275x1
225x5 nice and slow

Incline DB Press
70x8
85x6
85x6

1 arm OH DB press
45x10 per arm x3sets

side raises
30lbs x2 sets
20lbs x1 set

skulls
95x10
115x10x2

[Coke]

Serious pressing and all guy, good job.

[pbal17]

missed back day yesterday. flag football playoff game at 3, we won..got to play the division championship game at 5 and we won that, championship game next sat. felt great to run like that too.
squat
135x10
135x10
225x5
255x4 tough
275x1 really tough, legs were more sore than i expected

pull ups
bw x20, x12, x10

more more more

[pbal17]

bench
135x10
205x10
225x8
245x5
255x3.4
225x5

deadlift i missed DL on saturday bc of football so i tried to make up for it today, ive never benched then deadlifted, i dont think i ever will again
135x10
225x10
315x8
365x1

dips
bwx14,17,14

some other stuff, nothing really significant though

[pbal17]

bench
135x10
135x10
205x10
225x8
235x7
245x5
225x6

seated OH DB
65x8
65x8
65x8
65x8

skulls
95x8
105x8
115x8
125x5

few more exercises after

[Coke]

Killer stuff, looks like you benched two days in a row.

[pbal17]

yea i benched tuesday and then again friday. things are fairly jumbled up right now, trying to make a new schedule work...then football playoffs moved some stuff around

[pbal17]

squat
135x10
135x10
225x8
255x5
225x7

squats were deadly. i had our last game of the season yesterday, we lost, but my hams were absolutely fried today.

pull ups
bw x13
bw x15
bw x14

sit-ups
a tonzo

shrugs
225 on the bb, few sets of til burn-out

seated row
3 sets of "12" til burn out

curls
3 sets

other than that, some leg lifts. things are gonna be more smooth now that i wont have saturday football games.

[pbal17]

pull ups
bw x12,14,15,12

leg press
8x 3,4,5,6pp
5x 7pp

shrugs
225 x12x2

bent over row
2 sets

dumbbell bench
65x10
75x10
80x10

shoulder work, a little more chest work

it was do everything full body crazy day

[pbal17]

missed a bunch of workouts to post, oops.

yesterday did kind of a chest/tri/shoulder day

really not too much to report, it was a stagnant workout. nothing better than any others, which is disappointing. need everything to start going on the increase

[Cards]

even though you haven't posted it yet, nice benching today. definitly go for 240x5x3 next time, i think it will be easier at alumni.

[pbal17]

yea thats a good idea, cards. just remind me to do that

bench
135x10
135x10
205x8
235x5x3, one set of 4

OH DB press
60x8
65x8
70x8

incline BB
185x5
185x5
135x10 w. 1+1/4 reps

dips
3 sets of 10

flyes and stuff.

[Coke]

missed a bunch of workouts to post, oops.


That's alright dude, know you ain't no slacker messing around with Cards, lol...appear to be on a roll just the same, good deal.

[pbal17]

pull ups
3 sets of 10, BW

some row machine, horizontal
2pps, 4 sets, 10reps, 12reps on last

lat pulldown
140
160
180x8

seated row (superset with cable cross for rear delt)
140
160
180x8

bb curls (superset with DB fly facing bench)
80x10
90x10
95x10

preacher
95x10x3

other stuff...hammer curls...shrugs...face-pulls

last day at syracuse gym, back to buffalo tomorrow. itll be nice being back at the same old gym. talked to the syr guys about what a month costs (ill be back in syr in 3 weeks) and thats 75 which is so much. it might be worth it to find a different gym for a month....cards we'll have to search around, i know without asking that you dont wanna pay 75 dollars. lol

[james_w8lifter]

Just read through some of your journal man, good stuff. Our numbers are pretty similar on most exercises. I'll be tracking your progress so keep it up.

[The Gasman UK]

405lbs deadlift? Like it! Think thats 4 plates each side? We use kg and lbs in the UK, I'd prefer to use pounds cos its better! Thats my target for 1 RM for Xmas! Keep up the good work!

[pbal17]

thanks guys. yea 405 = 4plates

squat
135x10
135x10
225x5
255x5
275x1.5 lol terrible

then i did abs for a while

pullups
4 sets, bw, ~10reps each time

not a bad day

FINALLY ON THE SEVENTH PAGE!!!

[pbal17]

bench
135x10
135x10
205x8
240x5
240x4
240x4
225x5

standing OH BB press
115x8
135x6
155x3
135x5

skulls
95x10x3

some other stuff too

[pbal17]

deadlift
135x10
225x10
315x8
365x5
405x3
435x1
455x1 *PR*

corner row
3plates + 25 for 3 sets of 8

pull ups
bwx10x4

preacher
95x8
100x8
105x8

db shrugs
110's x8 for 2 sets

really happy with deadlift. first time EVER not using straps on anything more than 335. so 120 more lbs than ive ever held

[Coke]

...really happy with deadlift. first time EVER not using straps on anything more than 335. so 120 more lbs than ive ever held

That's great man, being able to pull that much raw is impressive.

[james_w8lifter]

Yep great job with the deads man

[pbal17]

thank you guys

bench
135x10
135x10
205x8
225x5
245x5
245x4
245x3

DB Shoulders Seated
65x7
70x5
70x5

really bad shoulder day
did 1 set of standing 1 arm at a time with 45's

incline BB
185x5
205x3
175x8

cable flys superset with cable side raises
60s for 3 sets of 8 3 sets of 30 dropset to 20

skulls
105x8x3

tricep pushdown
10x10
11x10

not a bad day, lot of energy.

[james_w8lifter]

Strong pressing man! Those supersets looked like a killer lol

[pbal17]

deadlift
135x10
225x10
315x8
365x5 that was a really tough lift
415x4 i was happy with that, really happy
315x8

barbell rows
185x8
185x8
135x10

pull ups
bw+20 3 sets of 8

standing ez bar curls
105x8
105x8
110x6

shrugs
225 for 3 sets of a bunch

good back day.

[pbal17]

squat
135x10
135x10
225 for 2 sets of 8, 1 set of 6.

really difficult to do that. plus i've been using a box to go down to so that i knew i was hitting // (parallel). i wouldn't call them box squats because i did not fully sit down like people do in box squats. i normally go until i touch. it helped me get a lot lower than what i've done before. i would recommend that to anyone who HAS the mobility to get low, but just has an issue with it. i think it was just all in my head, having something that i could feel as to when i hit // helped me out soo much, my squats went up in strength incredibly fast. anyway, i didn't do that today - i went without the box. i had cards at the side of the rack giving a thumbs up if i hit //, which i did..so that was nice.

leg press
4pps x8
5pps for 2 sets of 8.

abs
all over the place.

i want to strengthen my core (me and everyone on every workout commercial)...but doing abs once a week is not gonna cut it.

[james_w8lifter]

squat
135x10
135x10
225 for 2 sets of 8, 1 set of 6.

really difficult to do that. plus i've been using a box to go down to so that i knew i was hitting // (parallel). i wouldn't call them box squats because i did not fully sit down like people do in box squats. i normally go until i touch. it helped me get a lot lower than what i've done before. i would recommend that to anyone who HAS the mobility to get low, but just has an issue with it. i think it was just all in my head, having something that i could feel as to when i hit // helped me out soo much, my squats went up in strength incredibly fast. anyway, i didn't do that today - i went without the box. i had cards at the side of the rack giving a thumbs up if i hit //, which i did..so that was nice.

leg press
4pps x8
5pps for 2 sets of 8.

abs
all over the place.

i want to strengthen my core (me and everyone on every workout commercial)...but doing abs once a week is not gonna cut it.

I have done the same thing with the squats in the past. Except i used an old wooden chair with the legs cut down lol. I agree with you about the abs. I do them 3x a week because I heard they recover faster than other larger muscles.

[pbal17]

yea james, i do think that you can do them more than say, legs which for me take forever to get fully recovered. i think a lot of core work can be done outside of the standard gym, also

[pbal17]

bench
135x10
135x10
205x8
225x5
250x5
255x3
260x3

OH BB press
125x8
135x5
135x4
115x8

incline DB
70x8
75x8
80x5

dips
bwx20
bwx15
bwx9

other stuff.

good bench day though

[Coke]

Very nice push day man.

[The Gasman UK]

20 dips ? I like it.

[pbal17]

thanks coke, gasman

deadlift
135x10
225x10
315x8
365x5
425x2, tried for a third but couldn't lock out
405x4

corner row
3 plates and a 25, 3 sets of 8

lat pulldown
12x10
14x10
16x5, drop to 12x5

ez curl's
115x7
115x6
95x10

shrugs
225x3 sets of 8 superset with hammer curls

not a bad back day, shoulders are aching

[pbal17]

squat
135x10
135x10
225x5
225x5
225x5
225x5
225x5

leg press
3pps x10
4pps x10
4pps x10

calf leg press
4pps x20 x3

30 minutes of abs

[james_w8lifter]

Strong deadlifts the other day! Repping 425 is no joke...

[pbal17]

forgot to post my last 3 sessions.

FIRST:
bench
135x10
135x10
205x8
225x5
255x3
245x5

definitely don't remember the rest of the workout. i do know my shoulder was bugging me and kept bugging me for the next few workouts

SECOND DAY:
deadlift
didn't even get 405 for 5

not a great backday

THIRD DAY:
squat
135x10
135x10
225x5
235x5
245x5
255x3

not a bad squat day. did ab's after.

OFF until I think the 27th or 28th of December.

[pbal17]

bench
135x10
135x10
205x8
225x8
235x5
245x3

standing military BB
115x10
135x6
115x8

incline DB
65x10
75x10
70x10

skulls
95x8x3

some flyes and stuff.

happy holidays

[Coke]

Like the efforts bro, doing great.

[pbal17]

thank you cocoa

deadlift
135x10
225x10
315x8 felt sooo heavy
365x3 felt heavier obviously haha
315x8
315x8

bunch of back stuff, those deadlifts were deadly

[pbal17]

for everything else feeling sooo heavy in the winter break gym, squats were OK

squat
135x10
135x10
225x8
245x5
255x4
265x3

leg press
4 sets of 3,4,3,2 plates per side

bunch of ab work

[james_w8lifter]

Nice deads and squats! Bench numbers are very nice as well

[Coke]

Solid deads and leg work guy.

[pbal17]

i need to get more consistent with posting

deadlift
135x10
225x10
315x8
365x5
385x3
315x10
225x10

bb row
135x10x3

shrugs, curls, etc

[pbal17]

squat
135x10
135x10
225x8
245x5
245x6
245x6

leg press
3pps x8 x3

calf raise
3 sets of 10


not a bad leg day, did some ab's too. forgot my water bottle at home which was too bad

[pbal17]

bench
135x10
135x10
205x8
225x8
245x4
235x4
225x5

incline dumbbell
70x8x3

skulls
95x10x3

other stuff too

[Coke]

Super consecutive sessions dude.

[pbal17]

deadlift
135x10
225x10
315x8
365x5
335x8
335x8

pullups
bwx10x3

seated row
"160" x10x3 **160 at home = 13 at school. definitely. lol

preacher curls
95x10x3

DB shrugs
75s til burn for 3 sets

[Coke]

Pull day is looking ace bro.

[pbal17]

squat
135x10
135x10
225x8
255x5
255x5
255x4

machine squat
2pps for 3 sets of 5.
we had never done this machine before, it was really really light at the top, but coming out of the hole was incredibly difficult which was nice because hopefully that can carry over to squats.

hamstring curls
3 sets of a bunch

leg extensions
140 3 sets 10 reps

calf raises
200 3 sets a bunch of reps

ab stuff
6 total sets, all over

[Coke]

Fine squats and all guy.

[pbal17]

bench
135x10
135x10
205x8
225x5 felt so heavy
245x4
225x5

seated DB OH
65x8
70x8
75x6
60x8

skulls
95x10
105x10
105x10

chest press hammer strength
70lbs/side x8
80 x8
90 x8

**superset with**

front raise
50lbs bb x8
60 ''
70 ''

cable flyes
3 sets of 8

**superset with**

side raises
22.5lbs db x10
25 x10
27.5 x10 buffalo gym doesn't have the 22.5's or 27.5's...so gotta take advantage hah

tri pushdown
140 x8
160 x8
160 x8

[The Gasman UK]

bench
135x10
135x10
205x8
225x5 felt so heavy
245x4
225x5

seated DB OH
65x8
70x8
75x6
60x8

skulls
95x10
105x10
105x10

chest press hammer strength
70lbs/side x8
80 x8
90 x8

**superset with**

front raise
50lbs bb x8
60 ''
70 ''

cable flyes
3 sets of 8

**superset with**

side raises
22.5lbs db x10
25 x10
27.5 x10 buffalo gym doesn't have the 22.5's or 27.5's...so gotta take advantage hah

tri pushdown
140 x8
160 x8
160 x8

Nice big workout, lovin it!

I'm back in!

[pbal17]

forgot to post back workout, oops.

leg day:
squat
135x10
135x10
225x8
255x5
275x5
225x8

leg press
3pps x12 slow reps

abs
15 mins worth of


short, to the point, gym was PACKED

[Coke]

Way to raise up on the squats man.

[pbal17]

bench
135x10
135x10
225x8
245x6 failed on 7
255x2 failed on 3, that was too bad

DB OH
65x8
70x8
75x3, then i rolled my arm backwards on the way up, so i had to start over got 3 more, thankfully it didnt hurt

incline DB
75x8
85x6
75x8

skulls
105x8,8,8+8 presses

cable flyes
3 sets of 10, superset with 25,30,30lbs side raises for sets of 8

pushdowns
"10" for 3 sets of 8.

good workout, the gym was a little busy. its nice being back at the school gym, even if it doesn't have music.

[Cards]

yeah once all the people leave it should be better, deadlifts tomorrow.

[The Gasman UK]

Strong chest workout. Like it.

245 bench niceeeee

[Coke]

Quite ill of your gym not to have music, but I can understand since it's at the school...great effort!!

[pbal17]

thanks guys

deadlift
135x10
225x8
315x8
375x5
405x4
355x6

pullups
bw x12, 10, 10

seated row
"13" x8,8,8

curls
dropsets from 50lbs db's for like 5 reps, 40's for 5, 30's for a squeeze....3 sets of that

lat pulldown
3 sets, i dont remember the number but it was more for the squeeze than the weight anyway

shrugs
275 3 sets of 8 reps **superset with hammer curls w. 30's

not too bad, exhausting towards the end...off tomorrow

[Coke]

Great dropsets with the curls, nice job throughout.

[The Gasman UK]

405x4 - 4 plates deads. grrrrr damn you ;) No not really great work dude im hoping to join the 4 plate club soon! :)

[pbal17]

thanks for the support, sorry i keep forgetting to post workouts.

squat
135x10
135x10
225x8
265x5
290x4
315x1

leg press
3pps x10
4pps x10
4pps x10

all superset w. calves

then ab work

[pbal17]

bench
135x10
135x10
225x8
255x5
275x3
285xfail

standing OH db
50 for 4 sets of 8

flat DB press
65x8
75x8
85x8
95x7

dips
3 sets of 10, superset with side raises of 25lbs,30lbs,25lbs

push downs
3 sets

good workout, lot of energy.

[Coke]

Good job with the push-pull-leg spilt.

[pbal17]

deadlift
135x10
225x10
315x8
365x5
415x4
tried 455, but i was beat

corner row
3plates+25 for 3 sets of 8

pull ups
25lbs+bw for 2 sets of 8, one set of bw for 10

standing db curls
50's x8per arm
45's
40's
35's

close grip lat pulldown
"13" x8
12 x8
11 x8

DB shrugs
85's
80's
85's **superset with hammer curls**

[Coke]

Nice session overall, always considerable volume in here.

[The Gasman UK]

You have a strong back mate!

I like the close grip lat pulldowns too, seems to take the focus off the delts a bit which is good. Have you tried close grip pulldowns with palms facing in ? I did them on the 30 day bench program and thought they were great.

[pbal17]

thanks coke

gasman, when i do close grip i use the V handle thing so my hands are facing eachother, when i do normal lat pull down my hands are a little more in than they would be on pull downs, but i definitely agree with you, i love the feeling of close grip

squat
135x10
135x10
225x8
275x5
295x3
315x1 (needed a little help to lock it out but cards said it was pretty low so its all good)

leg press
just 2 sets of 4pps...my left calf was aching so i didnt feel like making that worse

abs

not a bad day, chest tomorrow

[Coke]

Good deal on the rock bottom squats with 3pps.

[pbal17]

thank u a ton coke

bench
135x10
135x10
205x8
225x8
260x4
260x4
260x3

incline DB
70x8
80x8
90x5

standing OH
135x4
115x6
i really couldn't do this exercise, so i ended with a set of 50lbs db's OH

side raises, dips, cable cross

decent workout, bench is good but the secondary exercises suffer from that amount of work. the exhaustion really carries over. it's tough to do more than maybe 3 very heavy exercises in a row.

[Coke]

Benching is indeed ace, but so are the other movements that followed, make no mistake.

[pbal17]

deadlift
135x10
225x10
315x8
385x5
425x4
315x10

BB row
135x10 for 3 sets **superset with 1 arm corner row 3 set x 8 rep**

CG lat pull down
13 x8, x8
11 x8

preacher curls
105 2sets of 10
95 1 set of 10

db shrugs
80's x10,10,10 **superset with hammer curls**

[Coke]

Solid pull day training man.

[The Gasman UK]

woah strong preachers dude !

[pbal17]

thanks guys

squat
135x10
135x10
225x8
275x5
275x3
225x8

leg press
4pps x10
5pps x10
6pps x10
5pps x10
4pps x10

calves
3 sets of a lot

abs
a lot..hah

[Coke]

Leg workout is real fine guy.

[pbal17]

bench
135x10
135x10
205x8
225x10
265x3 - bit off more than i could chew.
255x3 - ugh
245x5 - fine

DB shoulders
70's x8
75's x6
75's x5
60's x10

incline
165x8
185x5
135x12

i dont remember
many sets.

[pbal17]

deadlift
135x10
225x10
315x7
365x6
385x4
405x4

pull ups
bw 3 sets of 10

ez-curl bar
75 x10
75 x10
95 x8
115 x5

seated row
12 x10
14 x8
14 x8

standing DB curls
40's 3 sets of 8

DB shrugs
85's for 2 sets superset with hammer curls.

[Coke]

Nice job with both efforts bro.

[pbal17]

bench
135x10
135x10
205x8
225x8
245x5
265x1 - ouch

incline DB
70's x8
85's x8
95's x6

seated military
135 x3 sets of 10

dips
bw x10,10,10 fast

upper cable cross
3 sets of 10 reps superset with side raises x8reps followed immediately by front raises x8 25,30,25lbs

lower cable cross
3 sets superset with tricep pushdown


bench was rough, the finale was nice. back day tomorrow

[Coke]

Session is ace as usual dude.

[The Gasman UK]

265x1 ouch -lol , I bet mate !! Good workouts dude!

[pbal17]

thanks guys


pull ups
4 sets of 10

deadlift
135x10
225x10
315x8
385x6
415x2

seated row
14 for 3 sets of 8, superset with lat pull down

standing EZ bar curl
105 3 sets of 8

db shrugs
75's...3 sets of 'til burn superset with hammers

[Coke]

Good job with the deads and all.

[pbal17]

squat
135x10
135x10
225x8
255x5
275x4
225x5

leg press
4pps x8
5pps x8
6pps x8
5pps x8
4pps x8

calf raises, etc.

abs

off day tomorrow! traveling to cleveland to watch the heat @ cavaliers

[Coke]

off day tomorrow! traveling to cleveland to watch the heat @ cavaliers

Super road trip, sounds like you are an avid basketball fan.

[pbal17]

hah yea thanks coke, it was a great trip. heat lost, but a great game


bench
135x10
135x10
205x8
225x8
245x5
255x2

seated OH DB
70x8
70x8
70x8

flat DB press
75x8
85x8
95x6

BW dips, chest fly machine, lat raises, front raises, tri pushdown

decent day, kinda was exhausted from the drive home

[Coke]

Moving some fine numbers man.

[pbal17]

i guess i forgot to post back or legs day...o well...chest

bench
135x10
135x10
205x8
225x8
225x8
225x7
225x7
225x5

standing OH db
50's for 3 sets of 10

incline DB
70's for 1 set of 10
80's for 2 sets of 6

skulls
95 for 10
105 for 10
105 for 10

shoulders
side raises - 25's for 6 drop to 20's to 15's to 10's to 5's no stop between drop's. couldnt raise arms by the end.
30's for 6 to 25's to 20's to 15's to 10's to 5's
same thing again. really wanted to do a lot of volume on these. rear delts were burning afterwards.

did the same thing with front raises.

ended with cable fly's then tri pushdown

[Coke]

Got a lot done there, doing great.

[The Gasman UK]

63 bench presses! Nice work!

[pbal17]

deadlift
135x10
225x10
315x10
365x5
415x4

rack pulls right around my knee. awkward height
405 x8 x3

shrugs
315 for 2 sets
225 for 1 set

barbell row
185x10
185x10
135x10

pull ups
bw for 2 sets of 10

barbell curl
80 x10
90 x10
80 x10

seated row
12x12
12x12
12x12

DB curl
40 x10 per arm
35 x10 per arm
30 x10 per arm
25 x10 per arm very short break between each

lat pulldown
3 sets of 13 x10

hammer curls

it was a very bouncing around workout

[Coke]

Wow man, major effort - covered a lot of ground.

[pbal17]

squat
135x10
135x10
225x8
255x5
275x5 - getting past 275 is really difficult. plus my back was sooo sore from deadlift two days ago, it got very tight after 255..had to take a break and stretch

front squat
135x8 for 2

step ups
w. 35lbs db's 3 sets of 8 per leg

calves on leg press
4pps 3 sets of like 15

abs
10 mins or so

[Coke]

I know the deal with the squats, still very nice nonetheless.

[The Gasman UK]

275 good going.

[pbal17]

thanks guys.

so my entire house, including the WBB user Cards, is sick. the illness finally got around to me, i made it to the gym today, i won't make it tomorrow.

bench
135x10
135x10
205x8
225x8
245x5
255x4
225x7

the rest really wasnt 100% so it isn't even worth posting the exact numbers. felt alright until the end, feels like my stomach is in a vice.

[The Gasman UK]

Rest up, use this time to rest your muscles. Eat the best you can, protein shakes with ice are what i lived on last time i was ill. You'll come back fully rested and ready to blast it out.

[Coke]

Hate seeing you come down with that **** too, hope it's over and done with quick.

[pbal17]

coke, gasman - thanks for the support guys. im feeling a lot better now. 3 days of sickness - 2 days of not being able to eat, yesterday i had some of my appetite back. that sickness was like the plague, i live with 5 other guys and they all got it.

pull ups
bw x15, 10, 10

deadlift
135x10
225x10
315x10
365x5
415x4

shrugs
315x10
275x10
225x17

seated row
12 x10
14 x8
14 x8

standing DB curl
50's then 45's then 40's then 35's

lat pull down with palms facing eachother
10 for 3 sets of 10

DB shrugs
65's for 8 plus squeezes **superset with some hammer curls.


definitely not 100% yet but i was happy with the deadlift, i was worried i was going to lose progress. didn't make any new progress, but no steps backwards.

[The Gasman UK]

Straight off an illness to 415x4 deads? You are a machine. ;)

[Mark!]

Nice DL man. I hate getting sick and not being able to do anything. Luckily the gym I work out most of the time is secluded to about 15 regular users, and not the public masses. Keep liftin man. Hope you get back to 100% ASAP.

[Coke]

Glad to see you not skipping a beat with the pull day training bro.

[pbal17]

thank you gasman, coke, mark - that sounds like a nice gym, being able to go in knowing you can get to the machines you want to use. i don't mind a busy gym, i feel like there is energy in its atmosphere.

bench
135x10
185x10
225x8
255x4
255x3
225x6

incline DB
75x10
85x8
85x8

DB OH press
70x8
70x8
standing 55x8

skulls
85x10
105x8
95x8

cable flyes horizontal
3 sets of 10 **superset with side raises w. 25,25,30

tri pushdown
10x8
8x10

normally today would be leg day, but cards was going and i wanted a spot, so legs got switched to tomorrow. not a bad thing to shift up a routine anyway. tried a new warm up scheme for bench. i've normally started with 135,135,205 then to 225. i wanted 225 on my 3rd set, so i shifted to 135, 185, 225. i think itll take a little bit of getting used to but hopefully will save some energy and time for the following sets

[Coke]

Props, doing very well dude, like them numbers.

[Mark!]

I completely understand what you're talking about with the energy in the atmosphere. I go to a local gym with some guys from work every once in a while for some boxing work, and you can tell when people are up and moving around, it gets into you. It's hard sometimes walking in to a cold dark gym here at work, thank God for mp3 players though. Another solid workout man, nice work.

[Mark!]

I completely understand what you're talking about with the energy in the atmosphere. I go to a local gym with some guys from work every once in a while for some boxing work, and you can tell when people are up and moving around, it gets into you. It's hard sometimes walking in to a cold dark gym here at work, thank God for mp3 players though. Another solid workout man, nice work.

[The Gasman UK]

You're a strong lad Peter, how many years have you been bodybuilding?

[pbal17]

Coke - Thank you

Mark - I would not survive in the gym without my ipod. I know for my first year or so I went without music, looking back I have no idea how I endured that. My gym has NO music, so even at its loudest it is no where near as booming or as motivating as my headphones, haha.

Gasman - Thanks man I appreciate it. I started working around the beginning of 2007, when I was 19, so just over 3 years. I can't believe its even been that long.

Squat
135x10
135x10
225x8
265x5
285x4
305x1 - after each set, especially towards the end, the plates on each side started drifting off of the bar, even with clips on. Not sure what the problem was, but it was majorly annoying and distracting.

Step Ups
holding 2 45's, medium box, 8 reps per leg - 3 sets

Incline Sit Ups
30,30,30,10

Calf Raises
3 sets


not a bad workout, day off tomorrow

[Coke]

Leg work is ace with the heavy squats and step ups combo.

[pbal17]

bench
135x10
185x10
225x8
225x8
245x4
225x6

standing BB press
115x10
125x8
135x3 *wow that is sad
115x8

DB press
70x10
85x8
90x6

DB skulls
40's for 3 sets of 8 superset with fly's for 3 sets of 8

dips
bw for 3 sets of 10

side raises
35 for 5, 30 for 5, 25 for 5, 20 for 5........2 sets of that then pretty much the same deal for front raises

tri pushdown
2 sets of 10

[The Gasman UK]

135 for presses is good! But yeah you are a lot stronger than that we know!

We do the same for Tri's like it!

Keep up the good work.

[Coke]

Impressive pressing, lol...looks like every now and then you will change up your split days.

[pbal17]

thanks guys
yea, the split went kind of out order, i had basketball today...didnt want to do legs today so i did chest yesterday, back today, do legs tomorrow...legs on the same day as basketball = i cant really run or jump as well, lol

pull up
bw 3 sets of 10

deadlift
135x10
225x8
315x8
365x5
425x3
after that, i put 465 on the bar, got it off the ground but didnt even bring it to my knees, not very high at all.

shrugs
315x6,6
225x8
225x12

barbell row
185x8
185x8
135x8

CG lat pulldown
14 3 sets of 10

DB curls
40's 3 sets of 10

DB shrugs
65's for a pinch 3 sets superset with hammer curls.

[Coke]

Nice try with the 465 deads guy, you will get that and some soon enough.

[pbal17]

forgot to post leg day - oops!

bench
135x10
135x10
205x8
225x8
250x4
260x3
225x8

dips
bw x12,10,10

OH DB press
70x6
70x5
60x10

skulls
95 x10,10,10

front raises and side raises
30 x8 each
30 x8
25 x8
25 x8

push downs
10 x8
8 x10
7 x10

decent

[The Gasman UK]

Good session, you can handle a lot on your chest