To Complete A Goal

[staggard]

i'm sure at some time they'll catch up,

i need to post more pics to give a better visual of the construction zone, i call my body. 90 day updates should be soon\

there's definitly some action going in my arms, shirts are tighter and just feel different when i move my arms around and such,, its a real good feeling.

its one of those things that is a motivator..
can't wait to get in the gym tomorrow and burn off some of this pork and saurkraut that is festering in my stomach along with the doezen of cookies it feels like i ate..
YUCK

[staggard]

01/02/03

Back for an exciting new year of fun and games... talked w/my lifting partner, coming up w/ a new routine for the next 4 months or so.. looking to bulk up.. its all heavy and working up heavy from here... and an occassional night of just repping out.. I figure enough time to put on a little more muscle hopefully and then work on a little cut into the summer for the beach and mowing the grass for the ladies next door.. LOL Thats always fun!

Shoulders
10,10,10 Wide grip military presses 50,70,70
10,10,10 Close grip military presses 50,70,70
10,10,10 Seated dumbell presses 40s,45s,45s
10,10,10 Shoulder raises w/45lb bar total 65,75,65
12,10,8 Shrugs 135,155,185

Triceps YES!
10,8,6 rope pushdowns 50,60,70
10,10,10 dubmbell press 60,70,75
20,20,10 standing dips from my weight 205 gotta get a lifting belt to get the chain and weight thing going

15 min of cardio - elyptical

[staggard]

Looks like my before and after pics are missing,

soooo, i'll post them again.

BEFORE

[staggard]

A few after pics from beginning/middle of october 2003

[staggard]

i'll post updated ones soon

[staggard]

01/05/04 Yeah baby, last week on the old job, and looking sooo forward to leaving and moving up two floors to work for another subsidiary.
Today marks the day that I'm taking new photos no matter how fat i look.. cause we're going to bulk and bulk hard until may or the end of..... started eating better today, again.... so flipped things around to eat more and eat a lot more protein.. it went pretty dam good... oatmeal is going to get real old though.. i eat it all the time and am already sick of the glue taste.. was going to look into some legal pro-hormones, but i think i'll just stay away from that stuff cause i'm not too familiar with it and knowing my body i'll end up getting the bad side effects like b#$%h tits. lol

Chest night- chest night proved to me that its definitly time to stop playing with the weights and start lifting harder and more solidly or go home crying

10,10,10 Flat bench 135, 195,195
10,10,10 incline dumbells 50s, 60s,70s
15,15,15 pec dec 60s
10,10,8 decline bench 135,155,195
took a break
10,10,10 cables 50s,70s,60s

abs
30,30,30 roman chair
4 sets 100 reps multi positions

[Coke]

Good luck on the new job!

Nice and solid chest work, keep it up bro -

[Bruteman]

Wow! Nice little jump in strength on your chest day my man! Keep it up!

[staggard]

thanks bro!

[Brand]

damn man, that's a huge difference in the before and after pics. looking good, I'm sure it'll get even better with the new year.

[staggard]

thanks , posting some updates hopefully someone can notice some differences, the lighting sucks balls. compare pics are due north about 4 entries

jan 03

[staggard]

01/06/03

Bicep and leg night.... really shouldn't have done anything cause i was at the chiropractor today. i tried squatting for the first time in like 9 months. man after the first set i stopped. totally sucked!

LEGS

10 Squats 135
10,10,10 Leg press 80,100,120
10,10,10 hammy curls 45,70,80
100,120,100 calf raises

BICEPS
10,8,6 EZ Curl Bar i don't know how much the bar is to add it into the weight so i'll just post the weight,,, 50,70,80

10,10,10 hammer curls slowly 30s,40s,35s
10,8,6 cybex curls 70,90,110
30 X 3 Super set EZ bar cable curls 70lbs

[Bruteman]

He, heeee...first time squatin' in a while huh?! Feel the burn baby! Rest of the session looks good. I think most EZ bars are 15 lbs, not positive though. It does look like your arms are a little bigger. Keep it up homey!

[staggard]

01/08/03

changing plans a little bit,,, checkin on doing very concentrated forms

BACK

12,10,8 Lat pulldowns 120,130,140
12,10,8 Cbyex pull back things 120,130,140
12,10,8 Inner grip pullback 120,110,110

Oh yeah, felt the burn, never thought when you do these things slowwllllyyy that they actually burn and feel pretty dam good .. same with my tricep workouts,,, really, really, slow

TRIS

12,10,8 SLOW standing dips... Man does that ever hurt...burn baby burn
12,10,8 standing tricep overhead extensions... 45,40,40

yes it was slow, but felt as good, if not better then a regular workout.

[staggard]

01/08/03

Shoulders--- SLOWWW WORKOUT

12,10,8,8 Military presses 20,20,30,20
going slow on those things is a killer!

12,10,8 Lateral dumbell raises 15s,15s, 12.5s
12,10,8 Dumbell Shruggs 50s,55s,50s
12,10,8 Straight cable bar extensions 40,55,55

trying something a little different with moving up into heavier weights and such and doing all the exercises controled and slowly.

Sound good?

[staggard]

01/10/03

did a little bit o'cardio and some ab work

20 min stairmaster


2sets of 20X4 abs,,,

diet is still going good,,, gotta hit the grocery store... eating good is always so dang expensive! tomorrow i start my new job... woo hoo!!

[Bruteman]

Slow=Ouchy

Nice looking workouts dude! It's always a good idea to stop and get the form back in check once in a while. Sometimes in our quest to get stronger we let the form slip a little so as to move more weight.

[staggard]

01/12/03 B-isn't that the truth! but have been reading a book by Shawn Phillips, who is the brother of the Phillips that has the body for life challenge. my buddies that i work out with are trying this very sensible program this has so i guess i got suckered into it somehow.

If anyone has had any experience with the ABSsolution book or diet routine by Shawn Phillips, please let me know so I don't continue w/it.

So he talks about slow workouts and controled workouts

CHEST

12,10,6,6 Incline bench 135
12,10,10 Pec Deck,,, 60

SHOULDERS
12,10,8 Barbell shruggs 135,135,185 i'd rather do dumbell shruggs
12,10,8 Military presses, smith mchne... 40,40,60

TRICEPS
12,10,8 Rope pulldowns i forget the weight
12,10,8 Standing dips

I've noticed a little difference in my waistline from tightening things up from last week. I dropped another loop in my belt. Always encouraging. And i'm not losing any weight thats for sure! I'm getting the BF% checked at work this week!! That'll be good... a local health club is coming to work to do it for everyone sorta as a promotion thing...
Dam, i tell ya what, do i ever feel good though. workouts haven't been really strenuous but they feel awesome...i think this year is going to be a good year w/ the bod.

[staggard]

working on the new job,,, man i've been working til almost 6 so far this week so this has to change! its interfering with my workouts

tonight was abs and cardio

5 min on elyptical... slow, fast, sprint tyep thing

17 min walk, sprint intervals on the tredmill

ABS

2 sets obliques on the back extension thing
3 sets of 20X4 abs,, different exercises... did them slow and controled trying not to pull any thing in my neck and keeping everything perpendicular.. worked out for the best,, tmorrow we're gong to be hurting... also still working on a very controled diet plan... doing awesome on that! I guess its supposed to snow in PA tonight or tomorrow. I love it... My truck is awesome in the snow Dodge Dakota Sport quad cab 4x4 with all the trimmings.. I'd recommend them to anyone

[Bruteman]

Guess I never paid attention before. Where in PA you at? I'm close to the border, it takes about 45min to get to the Pit airport from my house.

[staggard]

near the south central part of the state

[staggard]

01/14/03

another workout by shawn phillips....
i'm not even going to mention the weight cause its embarassing, but when you go slow, it burns like hell

back

12,10,8 lat pulldowns
12,10,8 pullbacks

biceps

EZ curl standing curls
seated incline curls

legs

squats
presses

im getting a little tired of his workouts cause i need to feel a bit more tired then i am now, and its just not happening... either then or i need to add a set and bump up weight even higher then i have

[Bruteman]

Go with your gut man. I know that any more I can tell after a workout or 2 if a routine is going to work for me or not. You've been lifting long enough that you should be able to tell. There is also the whole preference thing. If you really aren't into a routine go ahead and switch to one that you like. It's hard to stay motivated if you don't like the routine you're using.

[staggard]

So far this diet/workout thing is going ok. I'm just modifying it a little bit to meet my needs. Yeah so i've been listening to the big gut..lol... I'm doing what i want and moving up in the weight. Or else I'm not going to feel like I'm going to get a good burn and If i don't have a good burn then pretty much its a waste of my time.

01/16/04

ChHEST

10,8,6,10 - Flat Bnch 135,185,195, 135
12,10,8 Dumbell Flyes 25s,35,25s I don't really care for these exercises. Don't really feel anything as of yet. maybe i should focus a little better.

TRICEPS

12,10,8 Tricep Extensions cables 60,70,80
12,12,12 Standing tricep press w/dumbell 40,45,40

SHOULDERS

12,10,8 Sanding tricep presses 40s
12,10,8 Shoulder dumbell flyes 20s

Note to self - Smaller weight, slower reps... its not all about the wieght,,,

Dang I hate having to think this way.No cardio this weekend or abs,,,

[staggard]

01/19/04
New job is going great... I am just impressed at how more advanced logically and technically then I thought previously at my old position. Management back there always kept such a tight department that it was very hard to actually observe and make decisions that would impact an organization. Now I'm doing it all! Its awesome, and I get treated w/respect where as in the past i was non-existant. My main focus right now is to observe and analyze the department to make strategic decisions to combine synergies and standardize. On top of that running the financials and managing an accounting department. I hope my group is going to welcome some good ol' change cause its coming and they've never been exposed to it! Whats cool too is that one of my accountants was a former BBr. She totally got me on that one cause she looks awesome to begin with , but now even better in my eyes. She looks as though she could win a miss fitness contest. So today the fitness people were in my building from Gold's gym and I got my BF% taken. I was prepared for the worst! I was expecting like 20-25% or something. I've lost a little bit of weight according to them I weighted like 194-195. Gym weighs me at 203. But based on that weight and my heighth and stuff. MY BF% ACCORDING TO GOLDS GYM WAS----12.5% She said that it could slightly differ by a small percentage. I was like HELL i'll take it anyways. Also we had some Vendors like EAS, ATKINS, Powerbar, and stuff like that there and since I know some of the merchandisers they gave me two full boxes of protein bars. Hell yeah!! Felt great all day.

LEGS-- ok i'm working up the weight on squats, but my lower back kills me from sitting all day so can't do much with until i strenghten it a little more. I need to work on keeping my back straighter.

10,8,8 Squats 135,155,135 nice and slow though, got a good burn
12,10,10 Laying leg presses 270 repped out

BACK
12,10,8 Wide grip pullbacks 120,140,160
12,8,10 Close grip pullbacks 120,130,130

BICEPS
12,10,10 Cybex curls 95,105,115
12,12,12 seated curls 25s,30s,35s

Yeah so it was an easy workout-- diet is looking real strong though.. lots of proteins, vegtables.

Remember in your lift, you're not lifting alone.