The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    En botella whey! Max-Mex's Avatar
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    Max-Mex's Size Journey

    I already keep a written journal but I figured an online journal would be good to have as well. This first entry won't be much because I forgot to bring all my info with me today. I'll wing it for now and update later tonight.

    I'm basically trying to increase my size. I started the bulking phase back in September, and have been tweaking the routine. I pretty much have the routine set and I'll continue it until either the begining of March or the end of March. Not sure when, but I'll decided when the time comes. I'm looking to increase my upper body more than lower. I have a big torso so my proportions are off right now. I want to have more of a taper so I figured that if I concentrate on upper, and then shed fat I'll be able to achieve some noticeable results. I've split my routine into 3 parts, with some other bodyparts worked in there as well. Here's how it goes:

    1 day Upper body Push (chest, shoulders (front-medial), & tri's), with calf work.
    1 day Upper body Pull (back, traps, rear-delts, & bi's), with ab work.
    1 day Lower body (quads & Hams).

    Lower Body will only be worked once a week on Wednesdays. Upper body Pull & Push will be at least twice a week. Calf and ab work will always be with upper body. I thought about setting specific days for each workout, but because my schedule can get so whacked, the leg routine is the only one I know I can keep on the same day. I will give at least 2 days to recover for each upper body routine. It seems like I might overtrain, but I always give myself an extra day off to recover during the week.

    I've thought long and hard about specific exercises and used September to try various routines out. The system I've worked out goes like this:

    Chest: 3 different exercises 3x10 working sets (warmups not included in working set) (might do a 4th exercise depending on how I feel)
    Back: 4 different exercises 3x10 (again warmups not inlcuded)(possible 5th)
    Shoulders: 2 exercises 3x10 (1 exercises will be a superset)
    Traps: 1 exercise 3x10
    Rear Delts: 1 exercise 3x10
    Quads: 1 exercise 3x10
    Hams & Glutes: 2 exercises 3x10
    Abs: 3 diff 3x10
    Calve: same as Abs
    Cardio: once a week after leg work (I gain fat easily so I might have to up this 2 twice a week if I get to much blubber)

    This looks like a lot and some might think "OVERTRAINING " tuttut , but I have some answers for that. Notice that I don't do any specific arm stuff. I get my entire arm workout from all those sets. Also, I take at least 3 minutes between sets, and I also do ab or calf work between exercises. I also make sure I get enough rest as well. I have been doing this routine for about 2 1/2 weeks now and no problems so far. I occassionally do an extra arm specific exercise like dips, NG press, or reverse grip lat pull. That depends on how much time I have left or how good I feel.

    Again, I plan to bulk until sometime in March, and then burn fat from that time until end of summer. I'll put up specifc goals and stats as well later tonight. Wish me luck.

    Max-Mex

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  3. #2
    En botella whey! Max-Mex's Avatar
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    Ok got some measurements tonight:

    Arms both around 14.5" (flexed)
    Forearms: 12 1/4" (flexed)
    Chest: 41" (hope i measured this correctly) (not flexed)
    Thighs: Both 22 3/4" (not flexed)
    Calves: This is messed up but I measured twice to be sure
    Left - 15 1/2" (both not flexed)
    Right - 16 1/8" (have no idea how that could have happened)


    My height is about 5' 5". Weight and BF I'll do tomorrow to get a better reading my with my BF scale. Tomorrow is leg day. Went out and bought a BB pad for squats. My gym keeps getting theirs stolen or lost or whatever. I'll post info on my eating as well.

    Max-Mex
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  4. #3
    En botella whey! Max-Mex's Avatar
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    Oh yea, goals for lifting. I wanna try micro loading but my gym doesn't have any 1 pound plates. I don't think I 've ever seen them before at any gym so maybe they don't make them. Anyway, they do have 2 1/2 pound plates so at the start of every month with exercises that require plates, I'll load up 5 pounds extra. Not sure how I'm gonna micro load with DB's though. I guess I'll have to move up 5 pounds per DB every 2 months. I hope to increase all my lifts by 55 pounds next September. That may seem like a long time, but I'm in no rush.

    I'm not gonna really worry about gaining any specific amount of weight. I'm more interested in increasing my lifts. If I reach my goal, the size will come as well.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  5. #4
    En botella whey! Max-Mex's Avatar
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    October 10, 2002

    Legs today. Went to the gym later than usual. I prefer to go in the morning. I feel I have more energy then, and there's hardly anyone around. Got there around 5pm and was packed. I started off with a 5 minute warmup followed by about 20 mins of stretching. I was hoping to use this particular Smith machine for squats but it was being used. I figured I'd do regular squats but all the racks were being used. I had to use this other Smith machine which has some added resistance so to speak. Since no one was gonna be done anytime soon I decided to use it. Sets went ok, struggled a bit on the last set but got through it. After the squats, took a 10 minute breather and did some SLDL's. After that, I couldn't find any space to do some lunges so I went and did some work on this standing glute machine. That was it for the lifts. Did my cardio and called it a night. Sets and Exercises as follows:

    Green indicates warmup.
    Red indicates working sets
    ()=drop set

    Smith Squat: 1x20@50, 1x12@90, 2x10@160, (1x9@160, 1x8@110)

    SLDL : 1x10@115, 3x10@165, 1x10@185.
    (my working set seemed kinda easy. I think I'll start my working sets at 185 next time)

    Pulse Standing Glute Machine (no weight #'s like multiples of 10, just single digits) : 3x8@8

    Not sure how much the bar weighed on the smith machine but I'll just measure plate weight when using it. I'll add bar weight when I do regular squats.

    I also weighed myself today and got my BF%. Weight is 175.5 lbs. BF% is about 25%. First of September I was about 22% BF and around 172 lbs. The weight gain isn't too bad. I hope to keep it steady and BF reasonable. That's it for today. Tomorrow is upper body push (chest & shoulders, with some tri's)
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  6. #5
    En botella whey! Max-Mex's Avatar
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    October 11, 2002

    Today was chest & shoulders with a little tri's. Good day today. Good energy for all lifts. Got a nice squeeze from the incline press. Decided to do all my calf exercises one leg at a time. Hopefully this will fix the size descrepancy between my calves.

    Green indicates warmup.
    Red indicates working sets.
    ()=drop set

    Smith Incline Press: 1x17@50, 1x15@90, 2x10@130, (1x10@130, 1x5@110, 1x6@90)
    Single leg calf raises (on leg press): 3x10@90
    Hammer Strength Incline Press: 2x10@160, (1x10@160, 1x4@130, 1x4@110)
    Single Leg Seated Calf Raise: 3x10@25

    SuperSet of DB Incline Flys and DB Incline Press:
    Flys: 1x10@20's, 1x10@25's, 1x9@30's
    Press:1x10@40, 1x10@40, 1x6@40

    Hammer Tibia (single leg): 3x10@20
    Smith Front Press (wide grip): 2x10@80, (1x9@80, 1x5@60, 1x6@50)

    Superset of DB Lateral Raises & DB Press:
    Raises: 3x15@8's
    Presses:2x8@25's, (1x8@25's, 1x6@15's(real slow negative on this one))

    Assisted Dips: 1x10@136, 2x10@156

    I decided to go easy on the dips for a while. Eventually I'll do body weight and start adding. It's really the only tri's exercise I'll do, along with CG Bench Presses. I get enough of a tri's workout with all the earlier presses I do. I might try a heavier weight on the DB laterals next time. Was much easier than before. I'll try to find some 10's. No cardio today. Legs feel pretty good. Hams are hurting a bit, but a good hurt. Gotta give then a stretch tomorrow. Tomorrow is an off day. Get some rest. Try to eat well.
    Last edited by Max-Mex; 11-03-2002 at 08:05 AM.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  7. #6
    En botella whey! Max-Mex's Avatar
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    October12, 2002

    Back today. My gym has two other locations and decided to go to the one of the other ones today. Was short on time so had to speed everything up a bit. Didn't have time to work traps directly but was able to do at least one back exercise that worked the traps more. This other gym didn't have one particular Hammer machine so I tried another Hammer machine instead. Worked on abs as well. Did a 5 minute warmup and 20 mins of stretching. After my workout spent about 10 minutes in the sauna. NICE!

    Green indicates warmup set.
    Red indicates working set.
    ()= Drop set

    Lat Pulldown: 1x15@60, 1x10@90, 2x10@120, (1x10@120, 1x8@100, 1x8@90)
    Nautilus Ab Machine: 2x10@120, (1x10@120, 1x10@100)
    Bentover BB Rows: 3x9@135
    Crunches: 2x20, 1x30
    Hammer Front Lat Pulldown (rev grip): 1x10@90, 1x10@160, 1x9@160, 1x8@160
    Seated Cable Row: 2x10@110, 2x8@140
    Hammer Low Row(used this for my traps because of angle): 1x10@70, 1x10@90, 1x8@140


    Workout was good today. Have to use the Hamer Latpulldown with the reverse grip every once in a while. Like the squeeze I got outta it. This isn't my normal routine, but close enough. Next week will be the regular one. Tomorrow is chest again.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  8. #7
    En botella whey! Max-Mex's Avatar
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    October 13, 2002

    Chest, shoulders, tri's, & calves. Sunday morning workout today. Changed my routine slightly because the smith machine I usually use was being used by someone else and I didn't want to wait for it. I did Flatbench DB presses instead. I was also able to get in one triceps exercise in (dips). Since I hadn't done DB's presses in a while, I had to do some extra warmups to get the right weight to do working sets on. These extra sets probably resulted in the fewer reps, but I know now what to use next time I do these.

    Green indicates working sets.
    Red indicates working sets.
    ()=Drop set

    DB Flatbench presses: 1x10@15's, 1x10@35's, 1x10@60's, 1x10@70's, 1x8@70's, (1x6@70's, 1x5@45's)
    Single Leg calf press(on leg press): 1x10@70, 2x10@95
    Hammer Incline Press: 2x10@160, (1x10@160, 1x5@130, 1x4@110)
    Single Leg Seated Calf Raises: 1x10@25, 2x10@35

    Superset of DB Incline Fly's & DB Incline Presses:
    DB Fly's: 1x10@20's, 1x10@25's, 1x6@35's (had to skip 30's because they were all being used)
    DB Incline Press: 2x10@40's, (1x8@40's, 1x6@25's)

    Hammer Tibia (single leg): 3x10@20
    Smith Front Press (wide Grip): 2x10@80, (1x10@80, 1x6@60, 1x5@50)

    Superset of DB Laterals and DB Overhead Presses:
    DB Laterals: 3x15@10's (new weight, up from 8 lbs)
    DB OH Press: 2x8@25's, (1x8@25's, 1x8@15)

    Assisted Dips: 1x10@136, 2x12@156

    Pretty good workout. It felt good to do the Flatbench presses again. I'll have to throw those in once in a while. I hurt my back a little. Upper middle back. Not sure if it was from lifting or not stretching properly. It feels better today though. Put some tiger balm on it and stretched it out some today. Hope it gets better by tomorrow for my back workout. If it doesn't I'll skip one more day(today being the 14th).
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  9. #8
    En botella whey! Max-Mex's Avatar
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    October 15, 2002

    Back & abs.

    Red indicates working sets
    ()=drop sets

    Lat Pulldown: 1x20@60, 1x10@90, 2x10@120, (1x10@120, 1x8@100, 1x8@90)
    Nautilus Ab Machine: 1x10@90, 2x10@120, (1x10@120, 1x10@90)
    Bentover BB Row's (underhand): 3x10@135
    Crunches: 2x20, 1x30Hammer Behind the Neck Pulldown: 2x10@160, (1x10@160, 1x8@130, 1x10@110)
    Panatta Lower Ab Machine: 3x8@40
    Seated Cable Row: 2x10@110, 1x10@135, (1x9@135, 1x10@85)
    Side Bends: 3x10@50
    DB Shrugs: 3x10@85's
    Parallel Grip Cable row: 3x10@60

    Decided to try the Bentover BB rows underhanded today. Didn't really feel much of a difference. I'll probably throw them in anyway once or twice a month for variety. Abs went fine today. Next month I might up my weight on the cable rows to 135. 110 is pretty easy now. At 135, I get a really good workout. I have to put in some effort at that weight. I'll make a decision come November. Back was not a problem today. It felt great. Tomorrow is legs.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  10. #9
    En botella whey! Max-Mex's Avatar
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    October 16, 2002

    Leg Day. The day didn't start as I had planned. Was late to the gym because of a morning traffic accident. Took me an hour to get to the gym today(normally it takes 15 mniutes). Also, I didn't get that much sleep so when I got there I was a little tired. After warming up and stretching I felt a more awake.

    Red indicates working sets.
    ()=drop sets

    Smith Squats: 2x10@90, 2x10@160, (1x10@160, 1x10@110)
    SLDL's: 1x10@135, 3x10@185
    DB's Walking Lunges: 3x20@40's

    35 minutes of cardio.

    Changed my warmup sets today because of time constraints. I think I like it better. I'll use it from now on. I decided to lift @ 185 on the SLDL's. Feels much better. Tried DB lunges for the first time in a while. I have to be a bit more careful with my form.

    My cardio always consists of the following:
    Treadmill

    6 min's walking warmup. Start at 3mph and go up to 4.1mph.
    2.5 mins of running then 2.5 mins of walking (x5) (running speed starts at 6.7 and goes up each cycle .3 mph)(walking speed is always 4mph)
    6 min's of walking cooldown.

    Sometimes I go faster when I run or I raise the incline when I walk. It varies. Tomorrow is a break, Friday is chest again.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  11. #10
    Energizer Bunnie
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    Originally posted by Max-Mex
    [Bthe smith machine I usually use was being used by someone else and I didn't want to wait for it. I did Flatbench DB presses instead. [/B]
    Don't ya just hate that ..... I'm so possessive of the equipment at my gym....hee hee... anyway, pays to be creative and have other tricks up your sleeve !

    Keep up the good work
    "Happiness is not an accident. Nor is it something you wish for. Happiness is something you design." Jim Rohn

    A Work In Progress....II

    DailyDiet

  12. #11
    En botella whey! Max-Mex's Avatar
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    Thanks man! Yea I try not to get too bent outta shape if someone is using something I want to use. I generally have substitutes for all my exercises. It does add variety sometimes.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  13. #12
    En botella whey! Max-Mex's Avatar
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    October 18, 2002

    I'm a day late(today is the 19th) posting but I finally got some time to do this. I had to combine both chest, back on Friday. Reason being I have a long weekend and I wasn't going to be able to work out at all this weekend. Normally I would have done chest on Friday and back on Saturday or Sunday. Since I have to work both days I figured doing both on Friday would be best. My only concern was having enough energy to do both at the same time. I decided to skip the calves and abs and just do the main chest and back routine. I alternated between back and chest(started off with back) and gave myself enough rest between sets and exercises to make sure I had enough energy. I was going to bring some Gatorade incase I started getting tired but I forgot the damn bottle! It was ok though. I got through the whole thing and I felt pretty good.


    Red indicates working set.
    ()=drop set
    *=improvement over previous workout day.

    Lat Pulldown:
    1x15@60, 1x10@90
    2x10@120
    (1x10@120, *1x10@100, *1x10@90)

    Comments: I feel these are getting easier for me. I would say that by the end of the month I'll be fairly comfortable with this weight and I'll add 5 pounds.

    FlatBench DB Presses:
    1x15@30
    *2x10@70's
    (1x7@70's, *1x6@45's)

    Comments: I was able to squeek out some extra reps this time. I guess doing fewer warmups sets helped. We'll see what happens next time.

    Bentover BB Rows:
    3x10@135
    Comments: Got a little rough on the last to sets. Had to really concentrate on getting the weight up for the last 2-3 reps both times. Did overhad grip this time.

    H.S. Seated Bench-Press:
    2x10@160
    (1x8@160, 1x4@130, 1x4@110)

    Comments: I was supposed to do the H.S. Incline press but it was being used. I thought about Smith Incline presses but I wanted something that would work arms indepedently. I settled on the regular press. The superset kicked my ass. Still felt good though. Did some really slow negatives on the last superset

    H.s. Behind the Neck Pulldown:
    2x10@160
    (1x10@160, 1x8@130, 1x8@110)

    Comments: I did worse on the last supetset than last week by 2 reps but I think it had to do with me being more strict than usual with my form today. I'm suprised I didn't bust a vein from concentrating so hard.

    H.S. Wide Chest:
    2x10@180
    1x10@200
    Comments: I didn't want to do my usual flys/incline db press superset since I already did the flatbench stuff. I used to do this one sometimes so I decided to give it a go.

    High Angle Seated Cable Row:
    2x10@110
    (1x8@135, 1x10@85)

    Comments: I think the higher angle makes it harder to lift the weight. That's what it felt like anyway. Compared to my previous workout with the seated row, I had to struggle to get 8 good ones on the last set.

    Smith Front Press(wide grip):
    2x10@80
    (1x10@80, *1x8@60, *1x7@50)

    Comments: I did better on the superset and all the sets felt easier today. I think this had more to do with the fact I didn't do my normal Smith Incline press and H.S. Incline press. So my shoulders were more rested so to speak.

    Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
    Upright Rows:
    1x15@40
    2x10@60
    OH DB Pess:
    3x8@25
    1x10@40
    Comments: I'll have to mess with this a bit more. I'll stick with these weights for right now and move up at the end of the month. 60 pounds is good for the rows. Superset the OH with 25's was easy. I'll try either 35 or 40 next month.

    Assisted Dips:
    1x12@136
    1x12@156
    1x10@156
    Comments: I felt pretty tired by now. Last 2 sets were a bit rough.

    DB Shrugs:
    3x10@85's
    Comments: Nice way to finish off. Last set was a bit tough.


    Final Thoughts

    I think for the most part I'm progressing. I feel the weights are easier to move. This workput was harder because of all the effort I had to put in to working out both chest and back. I can't wait to add more weight! I have to calm myself and not get too crazy with adding weight. Next month, I'll add 5 pounds to all lifts except the ones that use DB's. I'll try to squeek out extra reps with those and then go up 5 lb's per DB in December. I get 2 days rest and then it looks like I'll have to double up again on Monday because of work schedule. I have to remember the gatorade this time. Hopefully that will help some at the end. Get a nice sugar rush!
    Last edited by Max-Mex; 11-03-2002 at 08:06 AM.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  14. #13
    En botella whey! Max-Mex's Avatar
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    Man what a LLLOOOONNNGGGG weekend. I had to work Sat 7am to 4pm and Sunday 6am-10pm. I do not wanna miss my workout tomorrow. It wouldn't be so bad if I didn't have to do both chest and back again. Oh well. Tuesday is rest, Weds is legs, and Thurs is rest again. I think I should get enough sleep during that time. Tonight I'll get 5.5 hours if I'm lucky. I know I should get more sleep but I don't want to miss 3 days in a row. I know that's not a bad thing, however I don't want to make it a habit. I know by tomorrow I'll be fine, I'll just be really unhappy about getting up.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  15. #14
    En botella whey! Max-Mex's Avatar
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    October 21, 2002

    Today was one of those days I thought was gonna turn out like crap and ended up being one of my best workouts. Go figure. The previous 2 days I worked a total of 24 hours with about 10 hours of sleep total. I had to get both Chest and back in today because I wasnt gonna have time to do chest today and back tomorrow. I woke up at 4:30am, eat a light breakfast, and drove to the gym. I knew it was gonna be rough because during my first sets (latpulldowns), I was napping between sets. My eyelids felt like they had bricks attached to them. By the end, I waas wide awake and my body was hurting, but in a really good way. I felt AWESOME. More on this later, on with the workout.


    Red indicates working set.
    ()=drop set[/b]
    *=improvement over previous workout day.

    Lat Pulldown:
    1x15@60, 1x10@90
    2x10@120
    (1x10@120, 1x10@100, 1x10@90)

    Comments: The weight is feeling lighter. Dropset is getting easier to do. More weight coming soon. My form kicked ass too.

    Smith Bench-Press:
    1x15@50, 1x10@90
    2x10@130
    (1x10@130, 1x10@110, 1x10@90)

    Comments: DAMN! These made my chest feel great! Got a nice pump! I LIKEM!

    Bentover BB Rows:
    3x10@135
    Comments: Last set kicked my ass. I think I'll have to stick with this weight for another month.

    H.S. Incline Press:
    2x10@160
    (1x10@160, *1x6@130, *1x10@110)

    Comments: I think I did better on the dropset because I didn't start my workout with Smith incline presses.

    H.S. Behind the Neck Pulldown:
    2x10@160
    (1x10@160, 1x8@130, *1x10@110)

    Comments: Form baby! FORM! Felt very nice!

    Superset of DB Incline Flys & DB Incline Presses:
    DB Incline Flys:
    1x10@20, 1x10@25, 1x10@30
    DB Incline Presses:
    2x10@40, 1x9@40
    Comments: I liked how the last set really felt. I might start next time with a small warmup and then jump to the 30's for flys.

    High Angle Seated Cable Row:
    2x10@110
    (1x8@135, 1x10@85)

    Comments: Last set was HARD!. Nailed form though. Back was feeling it today!

    Smith Front Press(wide grip):
    2x10@80
    (1x10@80, 1x8@60, 1x6@50)

    Comments: Getting easier. Drop set was a tad harder because I took slower negatives.

    Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
    Upright Rows:
    3x10@60
    OH DB Pess:
    3x8@25
    1x8@40
    Comments: I'll stick with this till the end of the month.

    DB Shrugs:
    3x10@85's
    Comments: Last set was killer.

    Assisted Dips:
    1x12@136
    1x12@156
    *1x12@156
    Comments: Barely got 12 at the end..



    Final Thoughts

    Forgot my Gatorade again! I decided to try the ABB Speedstack drink to get some extra energy since I was so tired. I'm not sure what it was, but I was majorly pumped by the end of my workout. I think it was just a fluke to be honest. There was no possible way for me to have such a great workout with what little sleep I had. Maybe it was the carbs from last night, or the brekfast, or even all the stuff in the ABB drink (ephedra, caffine, etc). All I know is I was able to get through the workout w/o crashing and burning. I shouldn't complain!
    Last edited by Max-Mex; 11-03-2002 at 08:06 AM.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  16. #15
    En botella whey! Max-Mex's Avatar
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    October 23, 2002

    Legs today. Good workout. Lunges were killing me at the end. More later.


    Red indicates working set.
    ()=dropset.
    *=improvement over previous workout day.

    Smith Squats:
    2x10@90
    2x10@160
    (1x10@160, 1x10@110)

    Comments: I prefer doing the 2 sets at 90 for a warmup. I'll stick with that.

    SLDL's:
    1x10@185
    3x10@185
    Comments: Last set got tough at the end. Getting used to the weight faster than I thought.

    Walking DB Lunges:
    3x20@40's
    Comments: How I do these is I do one set of ten in one direction, stop turn around, then 10 more. The last 4 steps are REAL killers. Almost fell over twice at the end of my the last 2 sets.

    Final Thoughts

    This workout kicked my ass more than I thought it would. I am REALLLY tired and am dying for sleep. I can feel my legs starting to ache already. My ass as well, thanks to the lunges. Tomorrow I'll be walking like a retard.
    Last edited by Max-Mex; 11-03-2002 at 08:10 AM.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  17. #16
    En botella whey! Max-Mex's Avatar
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    October 24, 2002

    Chest & Tri's. I wish today had never happened. I was soooo tired and uninspired. I made myself go and I should have listended to my body instead. Oh well. I mananged to get through the workout and also hurt myself at the same time. More on that later.

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.


    Flatbench DB press:
    1x20@30's
    1x10@70's, 1x9@70's, (1x7@70's, 1x6@40's)
    Comments: Ugh! I barely got 10 outta the first set. I was supposed to do smith bench presses but someone was at the smith machine I use. My focus was way off too. It got better during the remaining sets, but man was that depressing.

    Single Leg Seated Calf rasises:
    1x10@25, 1x10@45, 1x10@45
    Comments: I should have warmed up the calves more. Also, it's been a week since I last did these so my calves felt kinda weird. I got through the sets but it didn't feel like I accomplished much.

    H.S. Incline Press:
    2x10@160, (1x10@160, 1x6@130, 1x6@110)
    Comments: Almost the same as the previous workout. The dropset missed by 4 reps on the very last set.

    H.S. Single Leg Tibia:
    3x10@20
    Comments: Nothing exciting to report. Just like the rest of my workout.

    Superset of DB Incline Flys & DB Incline Presses:
    DB Incline Flys:
    1x10@20, 1x10@25, 1x10@30
    DB Incline Presses:
    2x10@40, 1x8@40
    Comments: This set felt good. The only thing that felt good today. Missed by 1 rep on last set.

    Smith Front Press(wide grip):
    1x10@90, 1x8@80, (1x7@80, 1x4@60, 1x3@50)
    Comments: I guess today I wasn't meant to use my favorite smith machine. I think part of the reason for fewer sets was that this machine felt heavier. I think the bar was 10 pounds heavier, maybe 15. Either way, these sets were hard.

    Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
    Upright Rows:
    3x10@60
    OH DB Pess:
    3x8@25
    1x8@40
    Comments: Decided to really focus on the negative on both. Gives my shoulders a good burn..

    Assisted Dips:
    1x12@136
    1x12@156
    1x12@156
    Comments: I should have skipped these. I was thinking about it, but then I decided to do it anyway. Next time listen to my BODY! Hurt myself somehow on these. In between my shoulder and my neck. Maybe my Supraspinatus(sp?). Hurts in that spot when I lift my arms straight up. Put some Tiger balm on it and it has gotten better.



    Final Thoughts

    I've come to the conclusion that next time I should follow my instincts. If my body says wait 1 more day, then I'll listen. Your body don't lie!
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  18. #17
    En botella whey! Max-Mex's Avatar
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    October 26, 2002

    Back today. Much better workout today. Amazing what some sleep can do.


    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.

    Lat Pulldown:
    1x15@60, 1x10@90
    2x10@120, (1x10@120, 1x10@100, 1x9@90)
    Comments: Since the weight was feeling lighter I decided to hold the contraction for 2-3 secs on my dropset.

    Nautilus Ab Machine:
    1x10@90
    2x10@120, (1x10@120, 1x10@90)
    Comments: I should have warmed up a bit more. Dropset was killer.

    Bentover BB Rows:
    3x10@135
    Comments: Seem to be getting better at these. I thought I might be able to get through last set w/o any problems but the last 2 reps got me. I still think I'm improving though.

    Panatta Lower Ab Machine:
    3x8@40
    Comments: Did some slow negatives. Nothing special to note.

    H.s. Behind the Neck Pulldown:
    2x10@160, (1x10@160, 1x8@130, 1x10@110)
    Comments: Same as last time. Will be adding weight soon.

    Crunches:
    3x20
    Comments: Crunch, crunch, crunch.............

    High Angle Seated Cable Row:
    2x10@110, (1x8@135, 1x10@85)
    Comments: That last set is tough. The first 2 are getting easier though. The seated pulley I use doesnt go up by 10's. After 110, there is a weight, but it's not labled, then 135 is next. WHat I'm going to do soon is add weight to the pin, and do the last set @135 until I eventually get to 135. When I get to 135, I'll do 2 of 135 then 1 of 165.

    DB Side Bends:
    3x10@50
    Comments: Nothing special to report here.

    DB Shrugs:
    3x10@85's
    Comments: Same as last week.

    Camstart Spinal Extension:
    1x10@60, 1x10@80, 1x10@90
    Comments: I decided to add an extra exercise to target my spinal erectors. Nothing too heavy. Just as a finishing exercise if I have time.



    Final Thoughts

    This workout felt much better than my last one. I wasn't tired and I was really motivated. The extra sleep played an important part. Almost time to add weight. Not much, but it means improvement. woo hoo!
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  19. #18
    En botella whey! Max-Mex's Avatar
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    October 28, 2002

    Chest today. Good workout today. Got the chest really going by the end. Gonna feel it the next few days.

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.


    Smith Bench Press:
    1x12@50, 1x10@90
    2x10@130,(1x10@130, 1x10@110, 1x10@90)
    Comments: Nice pump again. Looking forward to adding some weight.

    H.S. Horizontal Calf press (single leg):
    1x10@90
    3x10@130
    Comments: I'm not sure about the single leg stuff. I might have to lower weight and try to focus more on my form for the left calf.

    H.S. Incline Press:
    2x10@160, (1x10@160, *1x7@130, 1x5@110)
    Comments: Almost the same as the previous workout. New weight soon!

    Single Leg Seated Calf Raises:
    1x10@25
    3x10@45
    Comments: Same thing like the calf presses. Will drop weight and focus on form.

    Superset of DB Incline Flys & DB Incline Presses:
    DB Incline Flys:
    *1x12@20, 1x10@25, 1x10@30
    DB Incline Presses:
    *3x10@40
    Comments: Just so everyone knows, I do a set of flys, then immediately a set of presses.

    H.S. Single Leg Tibia:
    3x10@20
    Comments: Got a nice burn going at the end. Gonna stick with this weight for another month.

    Smith Front Press(wide grip):
    2x10@80, (1x10@80, 1x8@60, 1x6@50)
    Comments: Back to my regular smith machine. My shoulders were pumped by the end.

    Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
    Upright Rows:
    3x10@60
    OH DB Pess:
    3x8@25
    *1x10@40
    Comments: As with the fly/press superset, I do a set of rows, then immediatley a press.


    Final Thoughts

    Much better workput than last time. Next session will be all about failure. I'll only do 2 chest exercises, smith press and the fly/press superset. Shoulders will be the same 2 exercises. Calves routine will stay the same but with less weight. New weights after next sessions!
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  20. #19
    En botella whey! Max-Mex's Avatar
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    October 29, 2002

    Back today. Good workout again.

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.

    Lat Pulldown:
    1x15@60, 1x10@90
    2x10@120, (1x10@120, 1x10@100, *1x10@90)
    Comments: Same as last week.

    Nautilus Ab Machine:
    1x10@90
    2x10@120, (1x10@120, 1x10@90)
    Comments: Stomach was still a bit sore from last session. Got through it ok though.

    Bentover BB Rows:
    3x10@135
    Comments: Just the last set got me. I think it was better than last week. I'll keep this weight for another month.

    Panatta Lower Ab Machine:
    3x8@40
    Comments: Same as last session.

    H.s. Behind the Neck Pulldown:
    2x10@160, (1x10@160, 1x10@130, 1x10@110)
    Comments: I took a 1-2 sec pause on dropset to get 10 reps out. Back was pumped.

    Crunches:
    3x20
    Comments: Crunch, crunch, crunch.............

    High Angle Seated Cable Row:
    2x10@110, (1x9@135, 1x10@85)
    Comments: Took a pause to get the last rep out @135. I think my form needs some work. I have to focus more.

    DB Side Bends:
    3x10@50
    Comments: Nothing special to report here.

    DB Shrugs:
    3x10@85's
    Comments: Same as last week.



    Final Thoughts

    Good workout overall. Next session is about failure as well. Haven't decided on the routine but whatever it is, it will be killer.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  21. #20
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    October 30, 2002

    Legs today. Today was failure day. Man am i feeling it!


    Red indicates working set.
    ()=dropset.
    *=improvement over previous workout day.

    Smith Squats:
    1x12@50, 1x10@90fs
    5x10@160, (1x8@160, 1x6@130, 1x6@110, 1x6@90)
    Comments: All I can say is that my legs felt like mush when I was done.

    SLDL's:
    1x10@105
    4x10@185
    Comments: I was beat by the end of these.


    Final Thoughts

    God my legs are toast. Next few days are gonna be rough. Legs are sore 4 hours after I was done. I can't even imagine what they would be like right now if I had time to do the lunges. I shiver at the thought! I was thinking of only adding 5lbs next session, but since I did so many sets with 160, I think I'll move up to 180. A month @ 180 should do the trick. LUNGES NEXT TIME!!!!!!!!!
    Last edited by Max-Mex; 11-03-2002 at 08:10 AM.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  22. #21
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    Chest Day

    October 31, 2002

    Chest today. Going to the failure!

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.


    Smith Bench Press:
    1x12@50, 1x10@90
    6x10@130,(1x12@130, 1x7@110, 1x8@90)
    Comments: I think I might try going up 10lbs next session. 6x10 is kinda crazy. I even did slow reps. Got a good pump though. The dropset really got my chest burning.

    Superset of DB Incline Flys & DB Incline Presses:
    DB Incline Flys:
    1x10@20's, 1x10@25's, 1x10@30's, (1x10@30's, 1x10@20's)
    DB Incline Presses:
    2x10@40's, 1x8@40's, (1x7@40's, 1x8@20's)
    Comments: This stuff killed me. Chest was just mush after this.

    Smith Front Press(wide grip):
    4x10@80, 1x9@80, (1x9@80, 1x6@60, 1x6@50)
    Comments: Lots of sets. Maybe I should move up 10 lbs as well. I'll decided next time. The blood was flowing at end of the dropset.

    Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
    Upright Rows:
    4x10@60, (1x10@60, 1x10@40)
    OH DB Pess:
    5x10@25's
    1x7@40
    Comments: Ow. Burn baby burn!


    Final Thoughts

    I know this was a lot of sets and reps, but I really wanted to waste my muscles. This also gave me a good idea as to how much to increase the weight. I have a feeling I'm going to do only the Smith b-press and then the incline fly/press superset from now on. Again I'll make a decision next session. Shoulder stuff will stay the same. Not sure on weight increase though. Either 5 or 10.

    All I can say is that I'm one hurting unit right now. Legs are trashed and my chest is starting to ache. Tomorrow is back so by Saturday I'll be a mess!
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  23. #22
    En botella whey! Max-Mex's Avatar
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    November 1, 2002

    Back today. Down failure road!

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.

    Lat Pulldown:
    1x20@60, 1x10@60
    Comments: I did these as a warmup for pullup.

    Pull-Ups:
    5x4
    Comments: I just can't get into these. I never feel it like the pull downs or rows. I think it's because I'm too heavy and I can't get the correct form to feel it in my back. I'm going to leave these for the end of the month. I'll stick with Pulldowns.

    Nautilus Ab Machine:
    1x15@90
    2x10@120, (1x15@120, 1x10@90)
    Comments: These felt good. Got some really good contractions going.

    H.s. Behind the Neck Pulldown:
    5x10@160, (1x10@160, 1x8@130, 1x10@110)
    Comments: Man that was rough. Yes I know, lots of sets. Still felt good though. I might go up 10lbs instead of 5 next time.

    Panatta Lower Ab Machine:
    2x8@40, 1x10@40
    Comments: Did these really slow and the last rep of each set was a hold near bottom portion of rep.

    High Angle Seated Cable Row:
    4x10@110, (1x7@135, 1x4@110, 1x10@85)
    Comments: I got really good squeezes out of every rep and held for at least 2 secs. My back hurt so good. My form kicked ass!

    DB Side Bends:
    3x10@50
    Comments: Tried to get a better squeeze on these. I think I accomplished that.

    DB Shrugs:
    3x10@85's
    Comments: Super slow. Traps were dying at the end.


    H.S. Low Row:
    1x8@130, (1x7@130, 1x5@110, 1x5@90)
    Comments: I used this as a finishing move for traps and rear delts. My back was toast after this.



    Final Thoughts

    Awesome workout. I know my back is gonna be aching tomorrow. I think from now on, at the end of the month I'm gonna do the "failure" routines. It'll give me an idea of how much I'm improving or not. This will also give my muscles a shock. I can say that this weekend I will know pain! Next week is all new weights for about 90% of my exercises. Some will go up by 20lbs and some by 5. I'll make the decision when I go in. I can feel myself progressing. I'm getting excited!

    On a side note, I hope to drop some exercises from my routines. I eventually hope to be doing fewer sets by then time I want to cut in March-April. I know everyone here believes in fewer sets with more weight, but I just can't see myself jumping into that right away. I'm in no hurry to get results so I'm gonna slide into it little by little. More weight here and there, less reps, less sets, less exercises. I'll get there eventually.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  24. #23
    En botella whey! Max-Mex's Avatar
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    End of Month Notes

    Thought this would be a good time to go over the month of October. I really started the routine back in September but I really didn't finalize the workout until October. My routine officially started Oct 1st but I didn't get around to posting until the 10th. This should explain the gains I made in such a short time.

    This month I think went really well. I really only had 1 bay day, and I managed to recover from it quickly. I'll still stick with the same rep/set scheme (3x10 with 1-2warmups depending on exercise I'm doing, and the dropset). I've decided that the only change to my routine is during chest, shoulders, tri's day. I'm going to nuke the Hammer incline press and do this routine: Smith B-Press, Superset of Incline DB flys and Incline DB presses, Smith Front press, Superset of BB Upright rows & DB Overhead presses, and to finish, Dips. That will pretty much hit every angle when it comes to chest, shoulders and tri's.

    The rest of my routine will stay the same, just with weight changes. I think the biggest weight increase will go to the squat. I was doing 160 but after my last session I'll do 180 now. Also, I have to make sure I give myself enough time to do the lunges.

    November

    I don't see any real problems in this month other than Thankgiving. I'm going to Virgina to visit some relatives and the hotel I'm staying at has a gym. Hopefully it's a good one and I can get in a decent workout. If not, I'll just have to wing it somehow. I am also thnking about doing a 2 day body blast right before I leave. I'll be there for 3 days so that should give my body enough rest. Other than that, it should be smoothe sailing.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  25. #24
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    Chest, Shoulders, Tri's Day

    November 4, 2002

    Upped the weights today. Dropped one exercise and added another.

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.


    Smith Bench Press:
    1x15@50, 1x10@90
    3x10@140,(1x10@140, 1x6@120, 1x8@90)
    Comments: Added 10 lbs. I think this is a good weight to move up to. A month of this should work out.

    H.S. Horizontal Calf press (single leg):
    1x10@90
    4x10@100
    Comments: I decided to drop the weight and concentrate on really good form. This weight allowed me to really get a good contraction in both legs.

    Superset of DB Incline Flys & DB Incline Presses:
    DB Incline Flys:
    1x12@20's, 1x10@25's, 2x10@30's
    DB Incline Presses:
    3x10@45's, (1x8@45's, 1x8@25's)
    Comments: up 5 lbs per DB on the press and added an extra set on the fly's.

    Single Leg Seated Calf Raises:
    1x10@20
    4x10@35
    Comments: Dropped the weight by 10 pounds. I still feel like I'm still not getting the contraction I want in my left leg. Gonna drop the weight to 30 lbs next time and see what happens.

    Smith Front Press(wide grip):
    3x10@90, (1x7@90, 1x4@70, 1x6@50)
    Comments: Up 10 lbs on this one. My shoulders were pumped again by the end. I'm liking this press a lot.

    Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
    Upright Rows:
    3x10@60, (1x10@60, 1x10@40)
    OH DB Pess:
    3x8@30, 1x9@30
    Comments: Added a drop set to rows. I like how this kills my medial delts. Added 5 lbs per DB on the OH press. Took last set to failure. I'll do this from now on.

    Assisted Dips:
    1x12@136, 1x12@156, 1x10@176(bodyweight)
    Comments: I'm working up to bodyweight. I hope by the end of the month I'll be doing all sets with bodyweight.


    Final Thoughts

    Like the new weights. The added resitance is not too much and not too little. I have a feeling 1 month will be good enough to get used to the new weight. I guess I'll have to wait and see.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  26. #25
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    Pull Day

    November 5, 2002

    Back today. Down failure road!

    Red indicates working set.
    ()=dropset
    *=improvement over previous workout day.

    Lat Pulldown:
    1x15@60, 1x10@90
    2x10@125, (1x10@125, 1x6@110, 1x10@90)
    Comments: Added 5 pounds today. I think this was a good choice.

    Nautilus Ab Machine:
    1x12@90
    3x10@125
    Comments: Added 5 pounds. Another good choice. Abs were hurting at the end.

    Bentover BB Rows:
    3x10@135
    Comments: Not much changed here. Same weight, same reps and sets. One more month with this weight.

    Panatta Lower Ab Machine:
    2x10@40, 1x9@40
    Comments: Decided to go for 3 sets of 10, with slow negatives. Last set had me shaking.

    H.S. Behind the Neck Pulldown:
    2x10@170, (1x10@170, 1x7@130, 1x10@110)
    Comments: Settled on 10 pounds extra. This will work for me.

    Crunches:
    2x10
    Comments: Just did these to waste a little time.

    High Angle Seated Cable Row:
    2x10@115, (1x8@135, 1x10@85)
    Comments: Added 5 pounds. Good choice again. 135 still kills me though. This is gonna take a while to get to 135. I have patience though!

    DB Side Bends:
    3x10@55
    Comments: I need to go slower on the negative. Moved up to a 55 pound DB.

    DB Shrugs:
    3x10@85's
    Comments: I think I did these too fast. Slower next time. Weight stayed the same.


    Final Thoughts

    Good workout overall. I like the new weights. I think I'm on the right track. On a side note, nutrition was bad today. I don't keep a journal of what I eat because I feel I'm pretty good at eating right, but today just sucked. I won't bore with the details but let's just say that won't happen again.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

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