As of the morning I made this post, I was 255 lbs and 30% BF. Seeing as how I took entirely too much time off from lifting and was not serious about it, I imagine I might get some newbie gains - which I plan to exploit for at least the next two months. I am eating, daily, somewhere in the range of 2.3+k (eating around 6 meals a day and taking one cheat day due to lack of sustained willpower) calories and have not lost nor gained any weight in 2 months (and diet won't be brought up here until I am either seriously cutting or bulking). Current goal is remaining close to same weight while adding muscle (and losing fat). I'll most likely pick either a bulk or cut around January first, depending on how I see my muscle growth potential and how bad I need to lose fat. Enough with the intro, though.
10/28/04 - Back, Biceps, and Forearms day
Seated Cable Row
Wide grip assisted chin-ups
76 lb assist - 4 reps
88 lb assist - 5 reps - forearms burning
88 lb assist - 5 reps - forearms burning
205x6 - hands hurt, form suffers
225x6 - grip sucks again, should wear gloves
50x0 (attempt, but failed - tried multiple reps)
Not a bad day, especially considering my DB Curls are at the end of my workout (which leads me to believe I could get a couple solid reps @ 50 if I put it first). I didn't workout my forearms as much as I could have, but they were burning nonetheless. I could probably get more forearm work without adding another exercise by switching db curls for thick bar bb curls, but there is no thick bar in the gym im using.
Now it's time for more studying.
nice start to your journal crusher keep up the good work
You are on the edge for sure bro with this about time new journal, lol -
I see you're back. Welcome back Robb.
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
goodluck with your goals!
lilmase1153 - CoCoa - rookiebldr - daveywave - thanks
10/29/04 - Triceps and Legs
Leg Extension with 5 second pause at top:
DB Overhead Extensions:
scratched rest of this exercise as hands are raw from yesterday
Calf Raises on Leg Press Machine:
Overall, this was a decent day. I was happy to be doing bodyweight dips, and to failure - so I know where I am. My hands hurt a lot and I'm gonna get gloves in the next two weeks. Calf Raises were solid, Squats were OK (they tend never to feel "good"), and Leg Extensions with pause was rough, but I can add a solid 10-20 lbs easy next workout.
what are the hands hurting from?
somewhat what I eat...
getting back into bb shrugs, i didnt wear gloves, nor use chalk/straps to hold the 200+ lb bar, which hurt my handsOriginally Posted by ryuage
Good session man...stay consistent with it.
Thanks CoCoa, I'm gonna try my best
10/29/04 - Chest and Shoulders - my favourite day
260x1+(1) - i think spotter may have helped
245x3, 4th rep failed because i was doing it without spot and trainer ran over to grab it while i was struggling to hit the fourth, making me loss my concentration, and thus the rep. but i think i could've hit the fourth.
185x6 - way too big of an arch - turned it into a flatbench
185x2 - done right after
OH Shoulder Press:
135x4 (fourth rep sucked)
115x5 in the smith to work on form
Shoulders were dead by this point, so I stopped
Suicides on Full Basketball Court:
45 seconds for first
49 seconds for second
Bench was solid. I wish I still had a burn though so I can feel like I pushed myself more (though I know it doesn't matter that much). Hitting that max was a big point for me, this being the first time in 6-7 years that I've benched more than my body weight (I was up to 257 after a cheat day (so I'm closer to 255 still)). Front Raises were difficult to do 25's at the same time (don't know why), so I might start doing them seperately to bump the weights up. BB Inclines were mediocre. I did them only to get a starting point for when I move away from BB Bench (which I'll do when I hit a plateau for 2 weeks in a row). OH Shoulder Presses were good, but I'm starting to plateau. I think I might still do it next week, but switch out front and lateral raises for something else which could hit my shoulders more. Lateral Raises weren't bad, I guess.
I started suicides today because I had a nightmare about playing high school football again and running so slow and being so out of shape I was laughed at. I'll try to do them on my Shoulder and Chest day and my end goal is to do a total of 5 suicides within 40 seconds each and not having to take huge breaks (and not have so much pain in doing them).
I have an insane amount of school work to do by Tuesday, about 12 hours total - which I have to split to 6 hours today and 6 tomarrow.
Last edited by EdgeCrusher; 10-31-2004 at 03:32 PM.
Elliptical for 24 minutes
Ran 2 1/10 of a mile lengths
260x3 (that's right THREE)
3 sets of 4 reps
less sets than usual, but cardio plus time constraints
25 minutes elliptical
2 1/10 mile lengths
Standing OH Press: