Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps 45 x 15 135 x 8 155 x 5
Low Incline Dumbbell Press : 2 x 6-8 reps 45ís x 8 50ís x 3
Chest Press : 2 x 6-8 reps 100 x 5 120 x 2
Lat Pulldowns : 2 x 6-8 reps 50 x 15 125 x 8 137 x 8
Deadlifts : 2 x 6-8 reps 135 x 15 225 x 8 275 x 6
Barbell Rows : 2 x 6-8 reps 85 x 8 85 x 6
Shrugs : 1 x 10 reps 275 x 8
Pleasant surprise to see this new journal, be sure to be relentless and stay with it or else, lol...get Crap back in here.
Glad to see you back at it.
I've been slacking myself.. I haven't hit a PR in weeks in ANY exercise.
Now I'll have to kick up the intensity. Consider this a rejuvenation of the old competition haha.
20 y/o, 6'1", 186 lbs, 14% BF
bench: 350 deadlift: 560 parallel squat: 465
total: 1375 @ 186
Yea Ive ****ed up over the past 12 months, Unreal Coke and Organichu it feels really good to see you back in here.
Ive finally found a good lifting partner. And I think im mentally ready to get back into this ****. Starting fresh with a modified WBB1 for 6 weeks to get my lifts back up to decency.
Crap is lifting like a madman hes sitting at 210lbs right now and looking really thick at 6' 4".
Tomorrow is Legs, cant wait to see my ****ty squat numbers.
Hey man..I'm new to the site and was just checking out some journals..saw yours and noticed you're also in NYC..so I thought I'd say hi...good luck with your goals
For anyone that remembers my pathetic 285lbs in august.
Im down to around 260 give or take 5lbs, no scale here at school.
That was done with just diet. Im back down to a size 38 pants which is nice in itself. My next goal is to get exactly to where I was measurment and lift wise just over 12 months ago when I made the bigest mistake in my life and stopped lifting and dieting. Im gonna go through that sorry ass excuse for a journal I kept and get all those numbers down and see where im standing.
Diets been pretty good the initial soreness from the workout yesterday still feels great like I took a Lousville slugger to the back.
Max Squat - 350 x 1
Deadlift - 1 x 405
Bench 135 x 25
Curl - 6 x 100
These would be some starting goals, this week I should be able to determine where Im at max wise and Ill get some measurements this weekend.
No sweat Paul, that's how some people get consistent with it all - they learned that it pays to never stop the dieting and workout efforts...proud of you for kicking up the drive and determination to meet and surpass previous goals.
Last edited by Coke; 11-14-2006 at 05:36 AM.
I remember when I first started here you were one of the most supporting and helpful people. We will be here for you.
TY unreal =)
I got up early to study today and im having trouble finding a time to workout today. The Gym is open from 7 am to 7 30 pm but I have a Stat midterm at 2 20 and a Calculas midterm at 8 15 with a whole lot of cramming to do =(
That means Legs wednesday and Arms + shoulders thursday instead of wed being an off day.
Squats today would be fun with DOM's from deads on sunday.
135 x 12
225 x 8
235 x 6
270 x 8
270 x 8
280 x 7
135 x 7
155 x 4
180 x 10
225 x 10
225 x 10
Legs feel shot. I cant wait till my muscles get used to getting worked out again.
Good to see ya back man.
Pitiful Bench-Jockey for life
Good to be back Kev.
Diet is on par right now, sitting at around 2000 calories a day. Sore as a mother****er right now though. Hitting up arms and shoulders tomorrow.
That's the way it goes at first when getting back to the weights, lol...ace leg workout bro.Originally Posted by XxH0LyWaRsxX
Last edited by Coke; 11-16-2006 at 04:19 AM.
Ty Coke. Your right I missed this feeling.
Arms + Shoulders
45 x 12
95 x 6
Seated Dumbbell Press
25's x 10
30's x 8
Standing front raises
15's x 10
20's x 6
Close Grip Bench Press
115 x 8
115 x 3
80 x 12
100 x 8
80 x 8
90 x 6
35's x 6
35's x 7
Torn Rotater cuff is ****in killing me with shoulders.
Weight sucked compared to a year ago. Hopefully my muscles will remember what its like to be strong soon.
Solid session. I'm sure you'll be back in no time.
Muscle memory will do you fine guy...training smartly, a couple of sets per movement will do the trick for now.
Unreal, Image....thanks for the kind words. My shoulder sounds like a meat grinder today when I rotate it. I definatly have to take it easy with the shoulder intensive lifts.
Coke - Yea Im hoping in 6 weeks Ill be pretty much up to par on my major lifts. Its depressing looking through my old journal and seeing those big lifts.
I think Im gonna run today. No gym till sunday for Back + chest. I need these 2 days to let my muscles recoup.
Chest and Back
Bench 135 x 8 135 x 5
Incline DB press 40's x 8 50's x 9
Fly's 120 x 8 130 x 6
Lat Pulls 100 x 8 120 x 6 120 x 4
Deadlifts 135 x 12 225 x 8 315 x 5
Bent over BB rows 95 x 10 115 x 8
SHrugs 225 x 8 315 x 4
Overall felt pretty good, lifts are up a bit from last week, esp Pulls. My gym is full of little bitches and curl jockeys and everyone was ****ing glaring at the 315 x 5 on deads, guess they havent seen 3 pps on freeweights in a while. Diets been pretty good but a bit dirty past few days due to the normal weekend drinking and smot poking.
Just wait until you start killin it, those curl jockeys will crap their pants lol
Werd bro, its only a matter of time
Lets hope so.
Im thinking about running tomorrow morning, something I havent done in a LONG time.
So its 5 am, Ive read all of Lyle Mcdonalds "Rapid fat loss" and I think im gonna shoot for PSMF.
After much reading and measuring. I figure im very close to 33-35% Bf right now at 265-270lbs. That puts me at about 176lbs of LBM and carrying circa 95lbs of fat on my body. I need serious recomposition. I want to drop 50lbs of fat and put on maybe 10-15lbs of LBM before beach season. That would be 230lbs at 19ish % BF. Is it possible? Probably not. Will I try? **** yes
After much though I cant really think of a faster way to do this then PSMF. Goal # 1 is a short term one. To drop the initial 20-30 lbs of fat and keep LBM as high as possible. Hopefully with the help of PSMF this will take about 2 months. I'll re-asses my goals then.
Any insight, tips, suggestions, words of wisdom would be greatly appreciated.
Ill try to post some starting pics over thanksgiving break. Im having a hard time estimating my bodyfat due to the fact that it all lies in my midsection. my arms are lean,shoulers are lean, legs are pretty lean, upper back is lean (even have seperation between traps and shoulders but my gut is huge, lower back fat is portruding from my pants, and love handles are sticking out like a sore thumb.
Edit - What Im trying to say is that maybe my BF is a bit lower then im estimating and I actually have a bit more LBM then I think and im over reacting due to the fact that the fat I am carrying looks SO ****ing bad.