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Thread: Wanna be 1337 scary

  1. #51
    Strength & Protection Kiaran's Avatar
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    Well, I'm finally back after a long break. Took just about 2 months off. This was due to a chain of events. Work got really busy and required me to work late often; took on some new projects too; girlfriend needed more quality time; hate going to the gym late at night or early in the morning; started eating like a wuss again; got lazy; got used to being lazy again; played a lot of video games; lost weight; got pissed; now I'm back and don't plan on taking that long of a break for a long time. Anyhow, I got back into the gym during the last week of 2004. Made it there 2 times (which sucked). Got back in the groove of things finally last week (making it to the gym 4 times). I've lost a lot of endurance, my muscles gave out very quickly and I was very sore. Legs are finally healed up today (5 days later). Besides lifting less weight and not being able to push as hard due to the lack of endurance right now, I'm very happy to be back. I don't ever want to take that long of a break again. It's depressing to have to go back to a weight that you know you've lifted more than. Was a reality check for me anyhow. I'll record my workouts from last week in here a little later, need to get back to work for now

  2. #52
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    Sunday, January 5th, 2005 - Legs

    Squats
    95x20 / 135x10 / 135x8 / 155x6 / 185x4

    BB Lunges
    45x10 / 45x8 / 55x8 / 65x6

    Cable Leg Curls
    30x20 / 50x10 / 50x8 / 60x6

    SL Deads
    95x10 / 95x10

    Smith Calf Raises
    90x15 / 140x10 / 180x8 / 230x7

    Crunches
    BWx25 / BWx25 / BWx25

    Last edited by Kiaran; 06-17-2009 at 09:52 PM.

  3. #53
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    Workout 01/06/2005

    01/06/2005

    BB BENCH PRESS
    Set 1: 15 x 95 lbs
    Set 2: 10 x 135 lbs
    Set 3: 8 x 155 lbs
    Set 4: 6 x 165 lbs
    Set 5: 4 x 185 lbs (FAILED)


    BB INCLINE BENCH PRESS
    Set 1: 10 x 95 lbs
    Set 2: 8 x 105 lbs
    Set 3: 6 x 115 lbs
    Set 4: 4 x 135 lbs


    PARALLEL BAR DIPS
    Set 1: 15 x BW
    Set 2: 10 x BW + 10 lbs
    Set 3: 8 x BW + 20 lbs (FAILED)


    CHIN UPS
    Set 1: 10 x BW
    Set 2: 10 x BW
    Set 3: 10 x BW (FAILED)
    Set 4: 10 x BW (FAILED)


    CLOSE GRIP CHINS
    Set 1: 10 X BW (FAILED)
    Set 2: 10 X BW (FAILED)
    Set 3: 10 X BW (FAILED)
    Set 4: 10 X BW (FAILED)


    T-BAR ROWS
    Set 1: 15 X BAR
    Set 2: 12 x 45 lbs
    Set 3: 8 x 55 lbs
    Set 4: 6 x 55 lbs


    INCLINE SITUPS
    Set 1: 25 reps
    Set 2: 25 reps (FAILED)
    Set 3: -
    Set 4: -


  4. #54
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    Workout 01/09/2005

    01/09/2005

    SMITH SHOULDER PRESSES
    Set 1: 15 x 40 lbs
    Set 2: 10 x 70 lbs
    Set 3: 8 x 70 lbs
    Set 4: 8 x 50 lbs
    Set 5: 6 x 90 lbs (FAILED)


    DB LATERAL RAISES
    Set 1: 8 x 17s (lbs)
    Set 2: 8 x 20s (lbs)
    Set 3: 8 x 20s (lbs)
    Set 4: 8 x 15s (lbs)


    DB BENT LATERAL RAISES
    Set 1: 8 x 10s (lbs)
    Set 2: 8 x 15s (lbs)
    Set 3: 8 x 17s (lbs) (FAILED)
    Set 4: 8 x 10s (lbs)


    DB SHRUGS
    Set 1: 10 x 40s (lbs)
    Set 2: 10 x 55s (lbs)
    Set 3: 10 x 45s (lbs)


    BB STANDING CURLS
    Set 1: 15 X 30 lbs
    Set 2: 10 X 45 lbs
    Set 3: 8 X 50 lbs
    Set 4: 6 X 55 lbs
    Set 5: 4 X 60 lbs


    DB CONCENTRATION CURLS
    Set 1: 8 X 15s (lbs)
    Set 2: 8 x 17s (lbs)
    Set 3: 8 x 15s (lbs)
    Set 4: 8 x 15s (lbs)


    EZB LAYING EXTENSIONS
    Set 1: 15 X 15 lbs
    Set 2: 10 X 35 lbs
    Set 3: 8 X 55 lbs
    Set 4: 6 X 55 lbs


    CABLE PRESSDOWNS
    Set 1: 8 X 80 lbs
    Set 2: 8 X 80 lbs
    Set 3: 8 X 90 lbs


    BB WRIST CURLS
    Set 1: 10 X 20 lbs
    Set 2: 10 X 30 lbs
    Set 3: 10 X 40 lbs
    Set 4: 10 X 40 lbs


    BB REVERSE CURLS
    Set 1: 10 X 30 lbs
    Set 2: 10 X 40 lbs
    Set 3: 10 X 30 lbs


    HANGING LEG RAISES
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps (FAILED)


  5. #55
    Strength & Protection Kiaran's Avatar
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    Workout 01/10/2005

    01/10/2005

    BB SQUATS
    Set 1: 20 x 95 lbs
    Set 2: 10 x 135 lbs
    Set 3: 8 x 155 lbs
    Set 4: 6 x 185 lbs
    Set 5: 4 x 205 lbs


    BB LUNGES
    Set 1: 10 x 45 lbs
    Set 2: 8 x 55 lbs
    Set 3: 8 x 55 lbs
    Set 4: 6 x 65 lbs


    CABLE LEG CURLS
    Set 1: 20 x 30 lbs
    Set 2: 10 x 50 lbs
    Set 3: 8 x 50 lbs
    Set 4: 6 x 60 lbs


    BB SL DEADLIFTS
    Set 1: 10 x 95 lbs
    Set 2: 10 x 95 lbs
    Set 3: 10 x 95 lbs


    SMITH STANDING CALF RAISES
    Set 1: 15 x 90 lbs
    Set 2: 10 x 160 lbs
    Set 3: 8 x 210 lbs
    Set 4: 7 x 210 lbs


    CRUNCHES
    Set 1: 25 crunches
    Set 2: 25 crunches
    Set 3: 25 crunches


  6. #56
    Strength & Protection Kiaran's Avatar
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    Workout 01/11/2005

    01/11/2005

    BB BENCH PRESS
    Set 1: 15 x 95 lbs
    Set 2: 10 x 135 lbs
    Set 3: 8 x 155 lbs
    Set 4: 6 x 175 lbs
    Set 5: 4 x 185 lbs


    BB INCLINE BENCH PRESS
    Set 1: 10 x 95 lbs
    Set 2: 8 x 105 lbs
    Set 3: 6 x 115 lbs
    Set 4: 4 x 135 lbs


    PARALLEL BAR DIPS
    Set 1: 15 x BW
    Set 2: 10 x BW + 10 lbs
    Set 3: 8 x BW + 20 lbs (FAILED)


    CHIN UPS
    Set 1: 10 x BW
    Set 2: 10 x BW
    Set 3: 10 x BW (FAILED)
    Set 4: 10 x BW (FAILED)


    CLOSE GRIP CHINS
    Set 1: 10 X BW (FAILED)
    Set 2: 10 X BW (FAILED)
    Set 3: 10 X BW (FAILED)
    Set 4: 10 X BW (FAILED)


    T-BAR ROWS
    Set 1: 15 X BAR
    Set 2: 12 x 45 lbs
    Set 3: 8 x 55 lbs
    Set 4: 6 x 65 lbs


    INCLINE SITUPS
    Set 1: 25 reps (FAILED)
    Set 2: 25 reps (FAILED)
    Set 3: -
    Set 4: -


  7. #57
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    Good work there man. Hope it all comes back soon!
    And thanks for your help way back in October when I joined (with the squatting questions)... I'm really enjoying them.

    Good luck!

  8. #58
    Strength & Protection Kiaran's Avatar
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    TTT: Glad to hear about the Squats. They can be very useful when you finally master the form. Thanks for the encouragement, I'm sure I'll be back in my groove in a month or so. Right now it's going to take a lot of food, water, sleep and iron to keep me growin...

  9. #59
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    Workout 01/13/2005

    01/13/2005

    SMITH SHOULDER PRESSES
    Set 1: 15 x 40 lbs
    Set 2: 10 x 80 lbs
    Set 3: 8 x 90 lbs
    Set 4: 8 x 90 lbs (FAILED)
    Set 5: 6 x 100 lbs (FAILED)


    DB LATERAL RAISES
    Set 1: 8 x 17s (lbs)
    Set 2: 8 x 22s (lbs)
    Set 3: 8 x 20s (lbs)
    Set 4: 8 x 17s (lbs)


    BB STANDING CURLS
    Set 1: 15 X 30 lbs
    Set 2: 10 X 50 lbs
    Set 3: 8 X 55 lbs
    Set 4: 6 X 60 lbs
    Set 5: 4 X 70 lbs


    DB CONCENTRATION CURLS
    Set 1: 8 X 17s (lbs)
    Set 2: 8 x 20s (lbs)
    Set 3: 8 x 20s (lbs)
    Set 4: 8 x 20s (lbs)


    WEIGHTED PARALLEL BAR DIPS
    Set 1: 15 X BW
    Set 2: 10 X BW + 10 lbs
    Set 3: 8 X BW + 25 lbs
    Set 4: 6 X BW + 35 lbs


    EZB LAYING EXTENSIONS
    Set 1: 15 X 35 lbs
    Set 2: 10 X 55 lbs
    Set 3: 8 X 65 lbs


    BB WRIST CURLS
    Set 1: 10 X 30 lbs
    Set 2: 10 X 40 lbs
    Set 3: 10 X 40 lbs
    Set 4: 10 X 45 lbs


    BB REVERSE CURLS
    Set 1: 10 X 40 lbs
    Set 2: 10 X 40 lbs
    Set 3: 10 X 35 lbs


    INCLINE LEG RAISES
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps

    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  10. #60
    !!! TTT's Avatar
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    Those dips are massive man. Keep it up.

  11. #61
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    Workout 01/14/2005

    01/14/2005

    BB SQUATS
    Set 1: 20 x 95 lbs
    Set 2: 10 x 135 lbs
    Set 3: 8 x 165 lbs
    Set 4: 6 x 185 lbs
    Set 5: 4 x 205 lbs


    BB LUNGES
    Set 1: 10 x 45 lbs
    Set 2: 8 x 65 lbs
    Set 3: 8 x 65 lbs
    Set 4: 6 x 75 lbs


    CABLE LEG CURLS
    Set 1: 20 x 30 lbs
    Set 2: 10 x 50 lbs
    Set 3: 8 x 60 lbs
    Set 4: 6 x 70 lbs


    BB GOOD MORNINGS
    Set 1: 10 x 45 lbs
    Set 2: 10 x 75 lbs
    Set 3: 10 x 75 lbs


    SMITH STANDING CALF RAISES
    Set 1: 15 x 110 lbs
    Set 2: 10 x 210 lbs
    Set 3: 8 x 230 lbs
    Set 4: 7 x 230 lbs


    CRUNCHES
    Set 1: 25 crunches
    Set 2: 25 crunches
    Set 3: 25 crunches


  12. #62
    !!! TTT's Avatar
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    Do you do your smith calf raises with anything under your feet? Or just the flat floor?

  13. #63
    Strength & Protection Kiaran's Avatar
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    I use a wooden block, about 6" off the floor.

  14. #64
    !!! TTT's Avatar
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    cool. I might try those for my standing calf raises, the machine in the gym I'm at now is non-adjustable, so I can't get under it after doing squats etc. Plus I have trouble balancing on a ledge with barbells.
    Last edited by TTT; 01-15-2005 at 01:52 AM.

  15. #65
    Strength & Protection Kiaran's Avatar
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    Nice, yeah I really like them. I don't like most other calf raise machines, so the other option for me is to do standing one-legged calf raises with a dumbbell in my hand.
    Last edited by Kiaran; 01-15-2005 at 10:54 AM.

  16. #66
    Strength & Protection Kiaran's Avatar
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    Weighed in this morning (Saturday). Lost weight; however, I'm not actually upset. I lifted 5 times last week and ate alright. I admit I was lazy and didn't go grocery shopping when I should have and missed out on a whole bunch of meals and didn't drink nearly as much milk as I usually do. So...going grocery store hunting today and loading up for next week. The weight that fell off was actually good weight though, it was definitely fat. I've increased on all my lifts this week, which rocks. Still not back to my old numbers, but it's coming. I also had my body fat measured this morning. It came in right about 9.2%, which is good. This is down from what it was, so I can't complain. Although, I want it to go up as I bulk, so my body has plenty to work with.

  17. #67
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    Workout 01/17/2005

    01/17/2005

    BB BENCH PRESS
    Set 1: 15 x 95 lbs
    Set 2: 10 x 155 lbs
    Set 3: 8 x 175 lbs
    Set 4: 6 x 185 lbs
    Set 5: 4 x 185 lbs


    BB INCLINE BENCH PRESS
    Set 1: 10 x 95 lbs
    Set 2: 8 x 115 lbs
    Set 3: 6 x 135 lbs
    Set 4: 4 x 145 lbs


    CHIN UPS
    Set 1: 10 x BW
    Set 2: 10 x BW
    Set 3: 10 x BW
    Set 4: 10 x BW


    T-BAR ROWS
    Set 1: 15 X BAR
    Set 2: 12 x 45 lbs
    Set 3: 8 x 70 lbs
    Set 4: 6 x 80 lbs


    BB DEADLIFTS
    Set 1: 10 X 135 lbs
    Set 2: 6 x 205 lbs
    Set 3: 4 x 255 lbs


    INCLINE SITUPS
    Set 1: 15 reps
    Set 2: 15 reps
    Set 3: -
    Set 4: -


  18. #68
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    Nice volume in the chinup department!

  19. #69
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    Workout 01/18/2005

    01/18/2005

    SMITH SHOULDER PRESSES
    Set 1: 15 x 40 lbs
    Set 2: 10 x 80 lbs
    Set 3: 8 x 90 lbs
    Set 4: 8 x 90 lbs (FAILED)
    Set 5: 6 x 100 lbs (FAILED)


    DB LATERAL RAISES
    Set 1: 8 x 17s (lbs)
    Set 2: 8 x 22s (lbs)
    Set 3: 8 x 22s (lbs)
    Set 4: 8 x 20s (lbs)


    BB STANDING CURLS
    Set 1: 15 X 35 lbs
    Set 2: 10 X 50 lbs
    Set 3: 8 X 60 lbs
    Set 4: 6 X 70 lbs
    Set 5: 4 X 85 lbs


    DB CONCENTRATION CURLS
    Set 1: 8 X 20s (lbs)
    Set 2: 8 x 22s (lbs)
    Set 3: 8 x 25s (lbs)
    Set 4: 8 x 27s (lbs)


    WEIGHTED PARALLEL BAR DIPS
    Set 1: 15 X BW
    Set 2: 10 X BW + 25 lbs
    Set 3: 8 X BW + 35 lbs
    Set 4: 6 X BW + 50 lbs


    EZB LAYING EXTENSIONS
    Set 1: 15 X 35 lbs
    Set 2: 10 X 55 lbs
    Set 3: 8 X 65 lbs (FAILED)


    BB WRIST CURLS
    Set 1: 10 X 40 lbs
    Set 2: 10 X 50 lbs (FAILED)
    Set 3: 10 X 45 lbs
    Set 4: 10 X 45 lbs


    BB REVERSE CURLS
    Set 1: 10 X 40 lbs
    Set 2: 10 X 40 lbs
    Set 3: 10 X 40 lbs


    INCLINE LEG RAISES
    Set 1: 15 reps
    Set 2: 15 reps
    Set 3: 15 reps
    Set 4: -

    Last edited by Kiaran; 01-21-2005 at 01:24 AM.

  20. #70
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    Workout 01/20/2005

    01/20/2005

    BB SQUATS
    Set 1: 20 x 95 lbs
    Set 2: 10 x 165 lbs
    Set 3: 8 x 185 lbs
    Set 4: 6 x 225 lbs
    Set 5: 4 x 255 lbs (FAILED)


    BB LUNGES
    Set 1: 10 x 45 lbs
    Set 2: 8 x 65 lbs
    Set 3: 8 x 65 lbs
    Set 4: 6 x 75 lbs


    CABLE LEG CURLS
    Set 1: 20 x 30 lbs
    Set 2: 10 x 60 lbs
    Set 3: 8 x 65 lbs
    Set 4: 6 x 70 lbs


    BB GOOD MORNINGS
    Set 1: 10 x 65 lbs
    Set 2: 10 x 85 lbs
    Set 3: 10 x 95 lbs


    SMITH STANDING CALF RAISES
    Set 1: 15 x 160 lbs
    Set 2: 10 x 230 lbs
    Set 3: 8 x 250 lbs
    Set 4: 8 x 260 lbs


    CRUNCHES
    Set 1: 25 crunches
    Set 2: 25 crunches
    Set 3: 25 crunches
    Set 4: 25 crunches

    Last edited by Kiaran; 01-21-2005 at 01:23 AM.

  21. #71
    Strength & Protection Kiaran's Avatar
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    Workout 01/21/2005

    BB BENCH PRESS
    Set 1: 15 x 95 lbs
    Set 2: 10 x 155 lbs
    Set 3: 8 x 175 lbs
    Set 4: 6 x 185 lbs
    Set 5: 4 x 205 lbs (FAILED)


    BB INCLINE BENCH PRESS
    Set 1: 10 x 95 lbs
    Set 2: 8 x 115 lbs
    Set 3: 6 x 135 lbs
    Set 4: 4 x 155 lbs


    CHIN UPS
    Set 1: 10 x BW
    Set 2: 10 x BW
    Set 3: 10 x BW
    Set 4: 10 x BW


    T-BAR ROWS
    Set 1: 15 X 25 lbs
    Set 2: 12 x 70 lbs
    Set 3: 8 x 90 lbs
    Set 4: 6 x 100 lbs


    INCLINE SITUPS
    Set 1: 15 reps
    Set 2: 15 reps
    Set 3: -
    Set 4: -


  22. #72
    Strength & Protection Kiaran's Avatar
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    Weighed in this morning about 8am. Gained 2 lbs this week. Pretty happy about this, however i just want to keep going. Most of my lifts came up pretty good this week. My elbow was givin me hell last night, i think it needs some rest. I'll hit the gym again on Monday. It's going to be hard to lift next week because i'll be in Pennsylvania with my girlfriend. Her grandmother is passing away so it'll be a difficult time. First thing I'm doing when we arrive is looking for a local gym though. I won't be able to post again until about January 31st

    Anyhow, some thoughts:

    I am going to finally cave in and buy some Whey when i get back. I've decided that I would like a little bit better source of protien that has less fat and cholesterol than my eggs. So I can substitute the Whey for my eggs when I feel like it. I can also get a little more protien before bed this way too. Anybody know of a good brand of Whey?

    Eating went pretty well this week. I want to get a little more food in my next week and from there on too. I also want to get more fruits and veggies in me or find a good Multi Vitamin. Anybody know of a good one? I also want to try and get more water down, I don't feel like I drink quite as much as I should.

    My lifts were all pretty good this week. I really want to hit the 225 mark on my bench. Right now I can do 205 for two good controlled full reps. I also want to hit 275 on my squats. I attempted 255 and had one slow full rep before I had to stop. My legs are pretty sore today.

    I am debating whether I should go back to BB Seated Shoulder Press instead of the Smith Seated Shoulder Press. The thing I find really wierd about the Smith machine is that there is almost no negative on the movement because the machine just sort of glides along. Also as you push up it sort of gathers false momentum and tries to keep going for you. It's very different. Anybody have some thoughts on this? I also wonder if I am doing enough work for my back? Maybe I should add another exercise. I only do my GoodMornings and Deads once per week. So if I am on my second cycle of the week, and I already hit up Deads and GMs, I'll skip them that day. I just don't want to over do it on my lower back.

  23. #73
    !!! TTT's Avatar
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    Yeah I hate the smith machine for anything other than calf raises now. Unless you do about 5-second reps, it just has too much momentum because of the counter-weight, or something.

    As for the back, check out WBB1, I've made gains from it already, and I've only been doing it for about 2 weeks.

  24. #74
    Strength & Protection Kiaran's Avatar
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    Okay, I'll check it out T. Thanks for the response man!
    Last edited by Kiaran; 01-22-2005 at 10:10 PM.

  25. #75
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    Hey man, what's up?

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