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Thread: What the hell !!! I'll have a JOURNAL ! :)

  1. #1
    Senior Member Assassinator's Avatar
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    What the hell !!! I'll have a JOURNAL ! :)

    Sup everyone.
    My name is Alon.
    I am 16 10 months old, i am South African and immigrated to Israel 2 years ago. I began working out 10 days before I turned 16. I have become addicted and love it.

    My stats :
    Weight : 73 Kg (160 lbs)
    Height : 5'8
    Biceps : 15.2"
    Forearm : 13.4"
    Chest : 42-43"
    Waist : 31"

    A few lifting stats : These are my CURRENT heaviest lifts

    Bench : 90 KG (200 lbs) X 4
    Flat DB Press : 30 KG (68 lbs) X 6-9
    Squat : 85 KG (187 lbs) X 8 ---- My new record done today
    EZ Bar Preacher Curls : 52 KG (116 lbs) X 8
    Seated Rows : 90 KG (200 lbs) x 10
    Military Press : 65 KG (143 lbs) X 6
    Skull Crushers : 45 KG (100 lbs) X 7
    Pulldowns : 80 KG (176 lbs) X 10
    1 Hand DB Rows : 40 KG (88 lbs) X 10-12


    My SPLIT :

    Sunday:

    Chest
    Biceps
    Forearms
    abs

    Monday :

    Shoulders
    Triceps

    Tuesday :

    Cardio

    Wednesday :

    Back
    Abs

    Thursday :

    Cardio (Depends if I am in the mood, if not REST !!!)

    Friday : (Best for last)

    Legs

    Saterday :

    REST
    Last edited by Assassinator; 07-29-2002 at 11:08 AM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  2. #2
    Senior Member Assassinator's Avatar
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    Today was a Leg day.

    I usually start off with 4 sets of Leg Extensions, but i was so anxious I just wanted to Squat.

    One of the biggest guys at the gym was there, also doing his Legs, and whenever he is there I always reach a new record in my lifts, for example my 200 Lbs bench.

    Squat :

    35 KG (77 Lbs ) X 15 ----- WARMUP
    Set 1 : 55 Kg (121 Lbs) x 10
    Set 2 : 65 kg (143 Lbs ) X 10
    Set 3 : 75 Kg (165 Lbs) X 9
    Set 4 : 85 Kg (187 Lbs) X 8 -- MY NEW RECORD.

    After my squats I was like **** and my muscles were shinning, I love my NATURAL body oil , MY SWEAT !!

    I then did standing Calf Raises on the SMITHY

    Set 1 : 75 Kg (165 Lbs) X 12
    Set 2 : 80 Kg (176 Lbs) X 12
    Set 3 : 90 Kg (200 Lbs) x 11
    Set 4 : 95 Kg (210 Lbs) x 10

    I then did a few Sitting Leg Curls for the Hamstrings.

    Set 1 : 60 Kg (132 Lbs) x 12
    Set 2 : 70 Kg (154 Lbs) x 12
    Set 3 : 74 Kg (164 Lbs) x 12

    I was dead after this work out .....
    I had to walk home in the boiling heat and I was sore.
    I had to quickly get home, eat, shave, ****, and get to work.
    I am a waiter, and today was a tuff day, stannding on my feet for 3 straight hours was tuff especially after squats.


    Anyway ..... Tomorrow is my rest day, BUT I AM WORKING 8 HOURS TOMORROW !!! .... hahaha, rest ... plz ....

    I wont get more than 5 hours sleep tonight, because I must be up by 7 AM for work.

    I am looking foward to my Chest routine on Sunday, I am doing a new REP Scheme for a change, 5 x 5.
    Last edited by Assassinator; 07-19-2002 at 01:12 PM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  3. #3
    Senior Member Assassinator's Avatar
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    ...
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  4. #4
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    Good work Alon

    This dude has some awsome strength for a 16y\o.
    Stats
    5'10,185-190lbs, 12-16%bf

  5. #5
    Senior Member Assassinator's Avatar
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    Thanks

    Today just as i thaught, I had 5 hours sleep, worked for 7 hours, and then took a few spins in the parking lot with my moms car (I dont have my license yet). Drank enough water today, Had nice chicken and I'm hoping on having a nice juicy steak for tonight.

    My legs are so fucken sore, its worse than last week, I HATE IT !
    I have to use my legs all the time, you know ....

    Tomorrow is chest day and I will try to go over my record of 90 kG (200 lbs). If i do... You guys are in for a long post ....
    Last edited by Assassinator; 07-20-2002 at 08:21 AM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  6. #6
    Senior Member Assassinator's Avatar
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    Today is chest day !!! I think i will go to gym at 7 pm, not inthe afternoon, today I passed an Eye test for my drivers License, I thaught i would have some trouble, because my eyes arent perfect.

    My legs are still killing me !!!
    My steak is awaiting me ... gotta go.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  7. #7
    Mystic Eric
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    Holy ****. 115 pound curls???

  8. #8
    Senior Member Assassinator's Avatar
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    Today im going for ......

    121 lbs

    Last week i managed 21 KG a side, this week i will try 22 KG a side.
    Last edited by Assassinator; 07-21-2002 at 04:59 AM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  9. #9
    WBB OG Silverback's Avatar
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    woah, thats some curling Alon, you sound pretty well built, although you give no info on legs, what are they like?

    keep going bro, you seem to have alot of potential.
    The only limits are the one's you place on yourself...

  10. #10
    Senior Member Assassinator's Avatar
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    This is what I am gonna do today .

    5 x 5 Flat bench
    up to 200 lbs

    5 x 5 Incline DB PRESS
    66 lbs dums

    3 x 10 Decline Flyes (Never done decline before)
    46 lbs dums

    This is my shock routine for chest. Thats why I am doing 5 x 5 and delcine flyes.

    Biceps :

    Up to 121 lbs EZ BAR Curls

    I think I will do 10, 8 , 7, 6


    Standing Hammer Curls

    44 lbs dums
    3 x 10

    Incline Alternating Curls

    38 lbs dums
    3 x 10

    Forearm :

    4 sets
    Barbell Curls

    I will need to skip abs today, because i cant really bend my legs a lot.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  11. #11
    Senior Member Assassinator's Avatar
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    Coz they little Legs BIG RON

    23.5" Quads, My max for squats is 85 KG for 8 reps

    They dont look out of proportion with my upper body, but i think i would look much better if they were about 25-26"

    They will get bigger, muscles that have never been worked on before WELL , tend to develop quickly, like my traps.
    I never trained them well, 1 month of heavy barbelland dumbell shrugs with perfect form got them popping up.

    I must go now, 5 minutes i got a dirving lesson.
    Last edited by Assassinator; 07-21-2002 at 05:39 AM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  12. #12
    Senior Member Assassinator's Avatar
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    I had a fun lesson
    Here in israel you must have about 30 lessons before a TEST.
    Im on my 10th , its so fucken easy.
    The teacher tells me to take it slow and easy, **** MAN .. I WANNA FLY, not go slow.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  13. #13
    Senior Member Assassinator's Avatar
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    IM BACK !!!!!!!!!!!

    I DID IT !!!

    205 LBS bench !!!
    5 X 5 rep scheme went quite well.
    I even did 1 rep more with the inclines.

    I kept the EZ BAR on 110 lbs today, I didnt have energy to go up to 115 lbs like last week. Dissapointed

    Today has been a wonderful day, my bench is up, but I doubt i will be able to do it every week for sure.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  14. #14
    Senior Member Assassinator's Avatar
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    I just woke up now .. AND i HAVE THE STIFFEST CHEST IN THE WORLD

    Yesterdays workout really worked for me.
    I had 9 hours sleep tonight, whichi is quite rare for me, I usually cant fall asleep before 3 am but i did at 12, WIERD !

    Today I gotta go to gym quite early, i hate going when no one is there, I need a spot for every exercise.

    My routine for today :

    SHOULDERS tris :

    Behind the neck press
    DB Shoulder Presses
    Seated incline front raises
    Shrugs

    Close grip (Gonna do it on a smith, first time)
    Skullcrushers, I am gonna try improve from last weeks record of 100 lbs, 7 reps, i want 8 reps or 9 reps.
    And i will then decide weather to do pressdowns or dips.

    My legs are feeling much better, but they not perfect, so i will attempt a few leg raises for stomach today.
    Last edited by Assassinator; 07-22-2002 at 02:54 AM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  15. #15
    Senior Member Assassinator's Avatar
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    Shoulders didnt go too well, but alright.

    I only did 90 lbs for skull crushers, I think my tris were too tired form my heavy chest wokrout before ...

    I have now realised that there are 35 KG dumbells in my gym, and only1 30 KG !!! whatthe hell am i gonna do with one 30 KG ?

    I cant do inclines with 35's, its too much

    Today is my day off, and I amgoing to do a thoery test for my license tomorrow, I am gonna fail, but atleast i'll know what to do for the 2nd time .
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  16. #16
    Senior Member Assassinator's Avatar
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    Didnt go for driving theory
    Next week.

    Got 9 hours sleep last night, I will be doing Back and abs today.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  17. #17
    Senior Member Assassinator's Avatar
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    Back workout went pretty well .....
    Had an excellent ab workout ..

    And i got a dam good tip at work today

    Cardio tomorrow .......
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  18. #18
    Senior Member Assassinator's Avatar
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    I decided to do legs today and skip cardio ..

    I have never used a free bar for squats, I always used SMITH, now i realise that its much better with free bar, I thaught i wouldnt be able to squat more with free bar, but I did, last week i did 80 Kiloz, 8 reps with help, this week on a free bar I did 80 KG 10 reps Alone.



    Next week I am going up to 90 KG, next month I will be on 100.

    No more gym until Sunday.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  19. #19
    Senior Member Assassinator's Avatar
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    I feel like I have been away from gym for a week.

    I worked 15 hours on friday, and 10 on saterday.

    I made $150 in 2 days, that in shekels is a lot of money for 2 days work, especially for a 16 yr old.

    Today is my DIFFERENT chest routine :

    Incline X 4
    Flat DB X 4
    Cable Crossovers x 3

    Biceps will be the same excpet i will do TRIPLES, which i love at the end as shock treatment.

    EZ BAR x 4
    Hammer curls x 3
    Triples x 3

    I think I am turning into a work-a-holic, I am finally understanding what its like to survive, Being a waiter all my life will not be fun, I will need to work hard at school and get good grades.

    $ 1800 for 2 months work ---- A lot for 16 yr old ..
    Not enough for a man with kids ...



    My eating has been terrible for 3 days, I dont really have my choice of Steaks, chickens and tuna at work, so I had to do with WATER, CAKE and pizza.

    I am eating RIGHT today ...

    Im off everyone, will let you all know how the workout went.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  20. #20
    Senior Member Assassinator's Avatar
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    Using a free bar for Incline is quite hard, I usually use smith.
    Anyway, I managed 10 lbs below my nornal weight, next time it will be better.

    The 70 Lbs dumbells at my gym are gone, only 1 is left, so i had to use 80 Lbs, New weights are coming next week I manged 6 reps, but I prefer doing 8-10 reps with 70 Lbs.

    I got to 121 lbs for 6 reps on EZ bar preachers, it was quite hard, but i think i will stay at 115 lbs.

    Tomororw is shoulders and triceps
    Last edited by Assassinator; 07-28-2002 at 01:09 PM.
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  21. #21
    Senior Member Assassinator's Avatar
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    Shoulders and triceps went well .....

    70 lbs a side for this shoulder machine .....

    Side laterals with 33 lbs, I usually used to do 26 lbs.

    I cant seem to go over 260 lbs for shrugs, but my traps are almost getting to my ears, so I dont care

    I donno why, but i can do 10-12 reps with 150 lbs for close grip, but when i do my second set i cant even go over 8, and my last set is even worse...

    Tomorrow i am waking up early and going to run, I havnt ran for 2 weeks

    I need to go for my Drivers theory test on wednesday, this week i feel confident

    Adios all ....
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  22. #22
    Senior Member Assassinator's Avatar
    Join Date
    May 2002
    Location
    Ra'anana, Israel
    Posts
    234
    I did not have any energy for Cardio this morning, so i guess I will have to go on thursday.


    Back, abs tomorrow

    Tomorrow is DRIVING THOERY TEST !!! wish me luck ....
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  23. #23
    Cardio bunny Alex.V's Avatar
    Join Date
    Feb 2001
    Location
    Duke
    Posts
    41
    Originally posted by Assassinator


    I cant seem to go over 260 lbs for shrugs, but my traps are almost getting to my ears, so I dont care
    Don't worry about the weight here. Just get that full range of motion.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  24. #24
    Senior Member Assassinator's Avatar
    Join Date
    May 2002
    Location
    Ra'anana, Israel
    Posts
    234
    I know :>

    I PASSED THOERY TODAY !!!!!
    I WAITED 3 FUCKEN HOURS !!!
    But i passed ! People here fail 2nd 3rd time, like $20 each time you fail.

    What a relief, I am in the best mood ever today.

    Im gonna have an awesome workout today ... Coz the day is well and the sun is shining
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  25. #25
    Super Mastah Mod rookiebldr's Avatar
    Join Date
    Jan 2002
    Location
    Oakville, Ontario
    Posts
    6,341
    Originally posted by Assassinator
    I donno why, but i can do 10-12 reps with 150 lbs for close grip, but when i do my second set i cant even go over 8, and my last set is even worse...
    That happens. Are you resting enough between sets? The other alternative which some do is lower the amount of weight on the second and third set to get in the 10-12 reps.

    Well done on the lifts.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

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