To Complete A Goal

**staggard** · 09-27-2004 08:03 PM

Thanks fellas! Life has been a little crazy lately

09/27/04 lifted on and off last two weeks, mostly off lol down 7 pounds... cardio and such but pretty much have been doing nothing,,, its been a good break and now i'm ready to get back into it...

09/26/04 Nailed Chest on low weight and higher reps man do i feel good

12,12,12 Flat bench
12,12,12 Decline bench
15,15,15 Cables high-lows
15,12,10 Cables Low, high
15,15,15 flyes

09/27/04

Triceps
15,15,15 tricep pushdowns
12,12,12 Dumbell raises behind head
12,12,12 Seated dip machine

Shoulders
10,10,10 Seated dumbell raises
10,10,10 Dumbell Shruggs
15,12,10 Rear Delt machine

Temper has been completely out of control lately.. sometimes it helped me out for the better, and others ... well...

reeemed some guy out at the golf course for cursing me out for holding up the entire course... a group of 6 guys jumped in front of me and a buddy of mine.. it's been awhile since i've sued that kind of language and it took all i had not to stuff the big bertha downthe dude's throat.. my buddy even commmented on how he's never seen me blow up so fast and freak out... i laughed and told him that i just relevied all of my stress LOLOL

**Coke** · 09-28-2004 08:43 AM

Dang mang, lol - at least you did not hold it all in...it is good to have a break every now and then - nice workout.

**Bruteman** · 09-28-2004 02:48 PM

LOL, get that temper under control my man. It'll get you in trouble if you aren't carefull(trust me, I know

).

A little down time is always good to help refresh your enthusiasm.

**staggard** · 10-02-2004 08:20 PM

09/29

Knees have been buggin lately from running, not that they're in the greatest shape to begin with so I skipped legs 2nite.
Had a great backworkout... bicep workout sucked... so i left after two exercises.

Back
Pullups
reverse grip lat pulldowns
varied grip row machine
BB rows

I don't remember the weight or the orders.

Biceps
Standing dumbell curls
Ez curls
got pissed off and left...

09/30 Ran about 2- 2.5 miles of hills-- Now that sucked!

10/01/04-- Great chest night-- the rest sucked so i redid tris on saturday with shoulders

CHEST
12,12,12 Flat bench 135
12,12,12 Incline dumbell press 50,55
12,12,12 High cables top to center squeeze
12,12,12 Low cables bottom to center, squeeze and raise I like these a lot

TRICEPS
12,12,12 close grip bench
12,12,12 dumbell raises behind head
12,12,12 tricep pushdowns

got pissed and left LOL

SOOOOOO

10/02/04

TRICEPS***
Tricep pushdowns... again did a better job today!
dips bodyweight
tricep pushdown machine

Shoulders-- awesome shoulder day.. i put some benGay on my shoulders to loosen then up cause i normally just die and quit cause they knot up so quickly..

SHOULDERS

12,12,12 Shoulder presses 90,90,90
12,12,12 Alternating cable outward extensions... i don't know the technical name
they felt awesome doing them
12,12,12 Shruggs 180,230,180
12,12,12 Plate raises 25,35,45

Loved shoulder day for once! Shoulders felt good from the bengay i put on prior to working out... really helped releve some of the problems associated with the instantanous tightening up...

So i felt that good that I ran about 2 miles of hills again... LOL

Plus, I'm still dropping weight, gains are really starting to show from this cut... the higher reps and lower weight is paying off A LOT!

**BIG C** · 10-02-2004 09:11 PM

good job on shoulders!

**staggard** · 10-05-2004 07:45 PM

Thanks Big C and welcome to my journal. beware my hatred to my very white collar job

10/05/04 Worked sucked ended up staying late once again so workout was ok, but not long enough.. Still on a mixed cut phase

BI's
12,12,12 Seated hammerstregth curls 95, 105,105
12,12,12 Seated dumbell curls 35s
12,12,12 Concentration curls on preecher with ten second hold.... 20s,25s,30s

Back
12,12,12 Lat pulldowns 130
12,12,12 close grip cable rows 130
12,12,12 rows

That is all, i'm pissed still from work and need to chill out

**BIG C** · 10-05-2004 08:37 PM

Good Workout

**Bruteman** · 10-08-2004 09:05 PM

Originally Posted by staggard

beware my hatred to my very white collar job

LOL, work blows! Well, unless you could get paid to eat, lift and

. Legally that is.

**staggard** · 10-10-2004 07:11 AM

10/08/04
Thanks, Big C

Bruteman, can you please walk me to door number three that has that lifestyle. Door number one is the hell i go through daily!

Quick workout today, gotthere late and had plans afterwards.

12x3 Decline press Repped out slowly and man did that burn
12x3 Cables

SHOULDERS
12x3 Shoulder press repped out
15x3 Dumbell raises.. two different movements

Had to leave. I thought about going back in today to make up for Friday, but it's sunny outside and sorta warm. So I'll just stay and work on my house outside

**Bruteman** · 10-10-2004 01:27 PM

Originally Posted by staggard

Bruteman, can you please walk me to door number three that has that lifestyle. Door number one is the hell i go through daily!

hehe, I must have lost the key to that door. I can't seem to get through it myself.

**staggard** · 10-12-2004 06:43 PM

LOL FIND the dang key!!! Hurry Hurry

10/12/04 been workin 13 hours days haven't had a whole lotta time to workout, so i finally got to the gym tonight and ended up doing one of those hurry up type workouts,, blah!

BACK
12,12,12 lat pulldowns
12,12,12 reverse grip pulldown machine.

BICEPS
12,12,12 cocentration curls on the preecher machine
12,12,12 close grip bar cable curls

i'm sooo pissed about not hitting the gym i could break something, like my boss' neck!

did i really say that?

**pruneman** · 10-12-2004 07:03 PM

Hey man...I'll be in Harrisburg this weekend. Session maybe?

**staggard** · 10-13-2004 05:55 PM

Pruneman, there is a 50/50 chance on this weekend, but i'll be sure to let you know! Hell yeah, I could use a partner! Motivation factor

10/13/04
Chest---- will finish tomorrow morning hopefully!
12,12,12 Incline bench repped out
12,12,12 cables repped out

Shoulders
12,12,12 Military press same as above
12,12,12 seated dubell raises
12,12,12 cables

Triceps
12,12,12 dumbell press behind head
12,12,12 cybex machine

**Bruteman** · 10-16-2004 12:49 AM

Originally Posted by staggard

LOL FIND the dang key!!! Hurry Hurry

*rumages through junk drawer in desparation*

**staggard** · 10-19-2004 06:28 PM

10/19/04 I'm so mad... i must have worked 80 hours last week.. F$#@!... didn't even have any time to go the to freaking gym... dangit.. but i did get a chance this weekend to sand my hardwood floors and stuff... they look awesome..

10/19/04 Quickie workout,,, didn't have a whole lotta time..

CHEST repped out again...trying to prevent a delt catastrophe as usual!
12x3 flat bench... 135x155x155 see above comment,, this is embarassing
12x5 cables
12x3 pec dec

SHOULDERS
15,12,10 Shoulder press 90,110 140
12x3 135,155,185 barbell shoulder shruggs
12x3 barbell rows 95, 115, 115

TRICEPS
Super-sets of pushdowns... mand they're burning

that is all didn't have time to really get into anything which is sorta becoming the trend from working so much

bruteman, give me some boxing lessons cause i'm gonna go ape shiot at work!...lol

**Bruteman** · 10-23-2004 12:17 AM

lol, just throw a good, swift right hand into your computer at work and bash the screen in. That should freak people out enough that they will mind there manners while around you for at least a month.

**ryuage** · 10-23-2004 05:19 AM

:withstupi

just remember you gotta buy a new screen afterwards

**staggard** · 10-25-2004 06:24 PM

10/25/04--- I don't know fellas, if i could substitute the screen for my boss' head, hell i'll feel like a new man! BTW , welcome Ryuage, marine corps? or army? I thought of doing one or the other still not sure, want to go to OCS though, but i have to take a HUGGGGGE paycut do to that....

CHEST--- shoulders felt pretty good tonight
12,12,12 Incline bench
12,15,12 Decline Bench
12,12,12 Cable crossovers

SHOULDERS
15,12,10 Shoulder press machine 110,140,160
15,12,12 BB shruggs 135,185,225
12,12,12 Cable crossovers/raises things lol

TRICEPS
12,12,12 Tricep press / cable 100,110,120
12,12,12 Dumbell press 55,60,60

called it a night, i was just surprised to have gotten to the gym!

**staggard** · 10-25-2004 06:26 PM

here's a little something.. crappy lighting but if you can't tell, its my arm! lol...

i'd feel better with better lighting

**Coke** · 10-26-2004 06:31 AM

Huge a$$ arm mang.

**staggard** · 10-27-2004 06:53 PM

Thanks man, I like the pic too, however lighting in this room sucks!

10/26/04 Ran 33 minutes in the morning

10/27/04 worked late blah!

Back
12x3 lat pulldown machine 140, 180, 230
12x3 close grip cable rows 135,150,135
12x3 deadlifts-- not posting weight until i spend more time with these lol

Biceps
8x3 Ez Curls 85 the slower you go and longer the stretch, man these things kill on light weights
12x3 Seated dumbell curls
12x3 Seated machine curls

Legs- will do tomorrow if i have time, did some extensions to keep them loose for tomorrow morning,

**ryuage** · 10-28-2004 06:21 AM

lookin big staggard

**staggard** · 10-28-2004 07:58 PM

Thanks bud,

10/28/04 Ran a little over 3 miles tonight for cardio, but mostly just to relieve stress, ran where i used to run before the flooding, they finally got the place cleaned up

**ryuage** · 10-30-2004 08:41 AM

i love the feeling when i've finished a run...

**staggard** · 11-01-2004 09:39 PM

10/29/04
Chest, Tris,

Chest went good, got a good pump out of it, started tri's , got pissed and left

10/30/04 Continuation of tri workout and shoulders.

11/01/04
Back
12,10,8 Lat pulldowns 120,150,170
15x3 barbell rows
12,10,8 machine pulldowns 140,180,230

Biceps
10x3 EZ curls
12x3 dumbell preecher curls
12x3 cables

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