Page 1 of 8 123 ... LastLast
Results 1 to 25 of 184

Thread: And Then...There Was One...

  1. #1
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590

    Tim's Journal

    8.11.03

    I guess it's time to get this thing rolling...

    Okay I've been sick for the last week and a half and haven't been in the gym until today. I'm nearing the end of my very first planned out program. I've got about two weeks left on my powerlifting routine taken from an issue of Flex. The whole routine lasts 12 weeks. I've been keeping track of everything in a notebook but I think I'll put some things down on WBB just to see if it pushes me that much harder letting everybody else see what's going on with myself.

    I took measurements about a month ago and they were as follows: Bi's - 14.5" Thighs - 22" Calves - 15"

    My weight starting on 6-1-03 was 174 lbs. I just started lifting again about 6-8 weeks ago and was pushing 170 lbs. Currently I'm weighting in at 184 lbs. That was before I came down with this stupid cold. Anyhow, here's what my routine looked like today:

    Started with 5 minutes on the bike.

    Thighs:
    Leg Extensions: 20 x 70 (warm up)
    Squats *: 6 x 115 _ 6 x 125 _ 6 x 135 _ 6 x 145 _ 6 x 155 _ 6 x 165
    Lex Extensions: 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100

    Hamstrings:
    Standing Curls: 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40
    Laying Curls: 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80

    * I didn't have my log book with me and forgot where to start for squats. I started 10 lbs. too light. Correct for next week.
    So that was today. I still haven't gotten my appetite back just yet but I'm trying to eat what I can.

    Last edited by Tim Nissen; 08-15-2003 at 09:30 AM.

  2. #2
    Senior Member
    Join Date
    Mar 2003
    Posts
    211
    Do your thing and get well : ). Traditionally, I haven't had much love for Flex, but have you seen some results?
    Age: 21
    Weight: 178
    Height: 5'9"
    Arms: 16.0"
    Calves: 15.5"
    Bench: 300+

  3. #3
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    I've gained 10 lbs in a little over 8 weeks. Although that's due to my nutrition, not Flex I really like the routine I got out of it. I think having a short term goal has been a great asset, Flex helped lay that out. I'll never spend another day in the gym without knowing exactly where I'm at and where I want to be.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  4. #4
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.12.03 - 182 lbs.

    I took a chest measurement earlier today before my workout. Chest - 42" . I measured just above my nipples.

    My work out today was really good. Still felt a little sluggish after my cold but that didn't stop me. Here's what I did:


    Started with 5 minutes on the bike.

    Chest:
    DB Presses:
    6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55 _ 6 x 60 _ 6 x 65
    Incline DB Presses: 6 x 35 _ 6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55

    Calves:
    Seated Raises:
    8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90
    Standing Raises: 6 x 165 _ 6 x 165 _ 6 x 165 _ 6 x 165 _ Failure x 165
    I pushed myself pretty good today and felt a really good burn in both my chest and calves.

    Last edited by Tim Nissen; 08-19-2003 at 10:53 PM.

  5. #5
    Super Mastah Mod rookiebldr's Avatar
    Join Date
    Jan 2002
    Location
    Oakville, Ontario
    Posts
    6,341
    Welcome to journal land. Nice to see the cold isn't stopping you plus it sounds like it's just about over.

    It's great having those short term goals, Flex or no Flex. It keeps me motivated.
    Last edited by rookiebldr; 08-12-2003 at 09:14 PM.

    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

  6. #6
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.14.03

    Had another good work out today. Stayed real focused and concentrated on every rep. Here's what I did:


    Back:
    Deads:
    6 x 155 _ 6 x 165 _ 6 x 175 _ 6 x 185 _ 6 x 195 _ 6 x 205
    F. Pulldowns: 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110
    Hyperextensions: 5 sets of 10 - Body weight only.

    Traps:
    DB Shrugs:
    6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60

    Abs:
    Leg Lifts:
    2 sets of 10
    Decline Crunches: 2 sets of 10
    Machine Crunches: 10 x 95 _ 10 x 95

    The form on my deads were really solid tonight. Focusing was the key. Keep it up.

    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  7. #7
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.15.03

    My back and traps are killing me today. It feels great though. My right side feels a little more sore. I need to keep the weight at the same place until I get evened out.

    Andrew came to Gold's and lifted with me today. That was awesome. I need a partner bad. Hopefully he joins. It sounds like he wants to. He did my workout and said it's the first time for him since being in New York 2 months ago. Boy is he gonna feel it in the morning . Any who, here's what I did today:

    Delts:
    Front Press:
    6 x 85 _ 6 x 85 _ 6 x 85 _ 6 x 85 _ 6 x 85
    Bent Over Raises: 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15
    Upright Rows: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

    Bi's:
    Straight BB Curls:
    6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75

    Tri's:
    Straight Bar Cable Pushdowns:
    6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

    Followed up with a few wrist curls and reverse curls with just my left forearm. It's starting to catch up...finally.
    I had a good workout but my arms were a little tired near the end due to missing 2 weeks. One due to just skipping them and the other week due to being sick.


  8. #8
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.17.03

    Still no stove in the house. Getting meals has been really tough but I was able to get 4 solid ones today with a little bit of snacking in between. Had a great work out today, here's what I did:


    5 Minutes on the stationary bike.

    Thighs:
    Leg Extensions:
    20 x 70 (warm up)
    Squats: 6 x 125 _ 6 x 135 _ 6 x 145 _ 6 x 155 _ 6 x 165 _ 6 x 175 _ 6 x 185
    Leg Extensions: 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100

    Hamstrings:
    Standing Curls:
    6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40
    Laying Curls: 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80

    I had an awesome pump in my legs after today. I really concentrated on keeping the negative motion at a slow 1-2 sec count on all my exercises. That made a huge difference.


  9. #9
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.19.03

    Here was today's work out:


    Chest:
    DB Press:
    6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55 _ 6 x 60 _ 6 x 65
    Incline DB Press: 6 x 35 _ 6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55

    Calves:
    Seated Raises:
    6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90
    Standing Raises: 6 x 165 _ 6 x 165 _ 6 x 165 _ 6 x 165 _ Failure x 165

    I through in a few sets of machine flys and one set of dips for chest. I also did 4 sets for abs.

    My shoulders gave me a little trouble doing Inclines tonight but it was nothing major. I'll just keep an eye on it. My calves didn't feel taxed the way they have the last few work outs. I concentrated pretty good but to no avail. We'll see what happens next week.


  10. #10
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.22.03

    I worked out this morning at 9:00 a.m. because I had to work a double today. Can't say my body was expecting that. But I got through it okay. I was a little tired but still motivated. Here's what I did:


    5 minutes on the stationary bike

    Back:
    Deads:
    6 x 155 _ 6 x 165 _ 6 x 175 _ 6 x 185 _ 6 x 195 _ 6 x 205
    F. Pulldowns: 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110

    Traps:
    DB Shrugs:
    6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60

    I didn't have time to fit in Hyperextensions because I had to leave for work.

    I think working out in the morning had an effect on my intensity. I just didn't spend enough time moving around and waking up before my work out. Still wasn't bad though.

    Last edited by Tim Nissen; 08-23-2003 at 02:24 PM.

  11. #11
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.23.03

    Had a great work out today. I weighed in at 180 lbs. today. My diet is killing me. I went to the store and spent about $35.00 on food. That should hold me through the weekend. Here's what I did today:


    Delts:
    Front Presses:
    6 x 95 _ 6 x 95 _ 6 x 95 _ 6 x 95 _ 6 x 95
    Bent Over Raises: 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15
    Upright Rows: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

    Bi's:
    S. BB Curls:
    6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75

    Tri's:
    Straight Bar Push Downs:
    6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

    I threw in a few cable curls and also did about 5 sets of various wrist exercises for my left wrist.

    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  12. #12
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.24.03

    Today was the first day of the 4th and final stage of my power lifting routine. All that was on the agenda was 6 sets of squats. Here's how it turned out:


    Squats:
    Set 1. -
    8 x 135
    Set 2. - 6 x 145
    Set 3. - 6 x 155
    Set 4. - 3 x 205
    Set 5. - 3 x 225
    Set 6. - 6 x 155

    The first set was a warm up and the next two sets were mild build ups. The 4th and first set of 3 reps was my first shot at maxing where I put up 205! That felt pretty solid so I shot for 225 and pulled it out as well! All three reps took me to parallel and I kept really tight form. The final set was just to cool down with a few easy reps.

    Next Week - Shoot for 235 lbs. as my 3 rep max.

    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  13. #13
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.27.03

    Today was my max day for chest. I went into the gym feeling good but by my 2nd set I started to get the shakes from my blood sugar level. I quickly got an energy drink and it leveled me off a bit. But I don't think I got the most out of my work out. Here's how it turned out though:


    Chest:
    Set 1.
    - 8 x 115
    Set 2. - 6 x 135
    Set 3. - 6 x 155
    Set 4. - 3 x 185
    Set 5. - 1 x 190
    Set 6. - 6 x 135

    I think I let my mind get in the way on my 5th set. The first rep was tough but I should have gotten the second one too. I started thinking about the final 3rd rep and didn't focus enough on the 2nd and lost it.

    If I've got my normal energy I don't see a problem putting up 190 lbs. 3 times. 200 lbs. will be a stretch though. We'll see what happens.

    Next Week - Shoot for 190 lbs. on my 4th set. Then 200 lbs for a 1 rep max on the 5th set.

    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  14. #14
    Hi Mom! Xand's Avatar
    Join Date
    Aug 2003
    Posts
    366
    Too bad about the low energy but you got through the work out and didn't slack off. Your next week's goal seems more than reasonalbe. Good Luck.
    August 1, 2006 240lbs
    August 25, 2006 276lbs
    September 1, 2006 286lbs
    December 25, 2006 328lbs

    TRYING TO BUILD A MONSTER

  15. #15
    Senior Member eatdirt40's Avatar
    Join Date
    May 2003
    Location
    Conecticut....sW
    Posts
    550
    are u still feelings sick?? that sucks that u havent had an appitite for so long it must be killing you......i was just curious why do u only do DB presses usually it never seems that u do BB except for that last workout, and why dont u do a morew variatety of exercises..... well good luck man i hope u get better

  16. #16
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    I had a low blood sugar attack during my 2nd warm up set so I think I should do a little better next week. I ate but sometimes it doesn't seem to matter.

    No I'm not sick anymore. My appetite's back as well. I was force feeding myself so it didn't matter I guess.

    eatdirt40 - I'm doing DB's to increase the strength of my BB bench as well as give my inner chest a little more stimulation. DB's really recruite your stabalizers and help overall with your bench. As far as the seemingly low variety, I'm doing a powerlifting routine as apposed to a body building one. My main focus has been on Bench, Squats and Deads over the last three months. I'm in my final 2 weeks which only consist of maxing out on the three core exercises. And as you noted, I switched to BB bench presses for the final stage. I've had a journal in a notebook for the entire 3 months but only started an online journal about half way through.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  17. #17
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    8.29.03

    Today I did max dead lifts. I had a good meal about 2 hours before my work out and really had a good amount of energy going in. Here's how it turned out.


    Dead Lifts:
    Set 1.
    - 8 x 135
    Set 2. - 6 x 175
    Set 3. - 6 x 175
    Set 4. - 3 x 225
    Set 5. - 3 x 275
    Set 6. - 6 x 185

    I messed up on my 2nd and 3rd sets. Do 165 lbs. then 175. for my 3rd set.

    Next Week - Shoot for 280 lbs. for set 4 and a 1 rep max of 300 lbs. on set 5. Only go for 300 if my form stays tight on set 4.

    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  18. #18
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    Cool journal man, just dropping in to say hi.

  19. #19
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Thanks Dedicated.

    9.1.03

    I was able to do squats at Terrances house today since the gym was closed. I only went for 1 rep maxes on my 4th and 5th sets in light of recent discussions on the forum. Here's how it turned out.


    Squats:
    Set 1. -
    8 x 135
    Set 2. - 6 x 155
    Set 3. - 6 x 165
    Set 4. - 1 x 235
    Set 5. - 1 x 250
    Set 6. - 6 x 155

    I think I may have been able to get about 5, maybe 10 more lbs. up but that's all the weight Terrance had. It's still awesome. So that's my max for squats.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  20. #20
    Hi Mom! Xand's Avatar
    Join Date
    Aug 2003
    Posts
    366
    Congrats on your max. You're showing consistant progress!
    August 1, 2006 240lbs
    August 25, 2006 276lbs
    September 1, 2006 286lbs
    December 25, 2006 328lbs

    TRYING TO BUILD A MONSTER

  21. #21
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    9.4.03

    Today I did my final max bench press day. Here's how it turned out:


    Bench:
    Set 1.
    - 8 x 135
    Set 2. - 6 x 145
    Set 3. - 6 x 145
    Set 4. - 0 x 200
    Set 5. - 1 x 200
    Set 6. - 6 x 145

    I had a kid spot me and on my first attempt at 200 he put his hands real close to the bar on my way up and I thought he was going to grab it so I nodded at him. He thought I was nodding for help and I was trying to get him to remove his hands for the bar. So that screwed that attempt. On my second attempt, and 5th set, I put the weight up with little hesitation. I may have been able to get 5 to 10 more lbs. But it was a solid lift and I'm really happy with it. All that's left is deads. We'll see how that goes.


  22. #22
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Originally posted by Xand
    Congrats on your max. You're showing consistant progress!
    Thanks Xand. I've been working really hard during the last 3 months and it's feels so good to see it paying off.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  23. #23
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Location
    Chapel Hill, NC
    Posts
    10,215
    Looks like you're tiring yourself out quite a bit with two sets of 6 at 70% of your max before you do singles. I'd do one at most, and maybe another set of one or 2 around 80%. Pretty good bench, though. Now work on those deads and squat!

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  24. #24
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Originally posted by MixmasterNash
    Looks like you're tiring yourself out quite a bit with two sets of 6 at 70% of your max before you do singles. I'd do one at most, and maybe another set of one or 2 around 80%. Pretty good bench, though. Now work on those deads and squat!
    Thanks for the suggestion Mix. I actually finished my last max day and completed the routine today. I'll keep that in mind though the next time I'm maxing out.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  25. #25
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    9.7.03

    Today I did my final day of max dead lifts. I felt pretty good going in and here's how it turned out.


    Dead Lifts:
    Set 1.
    - 8 x 135
    Set 2. - 6 x 155
    Set 3. - 6 x 175
    Set 4. - 1 x 295
    Set 5. - Did not attempt
    Set 6. - 6 x 155

    I knew after pulling 295 that I wouldn't be able to get any more so I didn't attempt a second max pull. My form was fairly sloppy so I wasn't completely thrilled, but I still completed the rep.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •