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Thread: Tina, you fat lard..Come get some dinner!

  1. #1
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    Tina, you fat lard..Come get some dinner!

    I've been lifting with a decent routine for the past 5.5 weeks.
    Stats when I started:
    6'
    179lbs
    bf% maybe 17-18? (I'm totally guessing)

    Current status: Bulking
    6'
    183lbs
    bf% maybe 17-18? (I'm totally guessing)

    Destinations:
    Dec 31st '05 200lbs (I'm going to Jamaica the 2nd week of Nov and I might cut the full month of Oct, so I might have to push 2hundy back a month)

    The pic attached is from the end of my first week lifting with a regular routine. Roughly Aug 14th'05
    Attached Images Attached Images

  2. #2
    Still Plugging Away -TIM-'s Avatar
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    Good luck!
    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

  3. #3
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    Sep 07 '05
    Legs/Abs

    Smith Squats
    1. Warm up 75x10
    2. 115x10
    3. 165x6
    4. 185x4

    Leg Press (High foot placement)
    1. 270x10
    2. 360x10
    3. 410x8

    Lunge/Sqaut super-set
    1. 50x12 lunge / 50x6 squat
    2. 50x12 lunge / 50x5 squat
    3. 50x10 lunge / ---- -----

    Seated Calf Raises (Pause at top for a 2sec count)
    1. 70x15
    2. 70x12
    3. 70x12
    4. 70x10
    5. 70x8

    Machine Crunch (Pause at bottom for a 2sec count)
    100x12 x 3sets


    Highest Decline Crunches/Situps
    1. BWx12
    2. BW+10x12
    3. BW+10x12

    Sep 7th '05 Fitday
    Last edited by muscleup; 09-08-2005 at 09:49 AM.

  4. #4
    The Body Never Lies Nosaj's Avatar
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    Heh, awesome journal name. How come you're doing smith squats instead of freeweight BB?

    Keep up the good work, looking good so far!
    Scars are tatoos with better stories.

  5. #5
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    Quote Originally Posted by Nosaj
    Heh, awesome journal name. How come you're doing smith squats instead of freeweight BB?

    Keep up the good work, looking good so far!
    If my gym had a squat rack or power rack, i'd be doin freeweight BB squats like a champ...but they don't...so i'm stuck with the smith. I pretty much treat it like the plague and don't touch it for anything else.

    Thanks for the support. Pedro offers you his protection.

  6. #6
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    Today was a day of rest and 3500+ cals w00t

  7. #7
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    Sep 9 '05
    Chest/Tris

    BB Flat Bench
    1. Warm up Bar x20
    2. Warm up 95x10
    3. 135x10
    4. 145x4
    5. 135x5

    Low Incline DB <---Should of omitted b/c of shoulder pain
    1. 40x10
    2. 40x8
    3. 40x7

    Dips
    1. BWx10
    2. BWx8
    3. BWx6

    Flat DB Flys
    1. 15x12
    2. 15x12
    3. 15x12
    ----------------------
    Seated DB Tricep Extention <--Replacement for skulls, easier on shoulder
    1. 40x12
    2. 40x12
    3. 40x12

    Close Grip EZ-Bar Bench
    1. 65x10
    2. 65x8
    3. 65x5

    Rope Pull Downs
    1. 20x12
    2. 25x12
    3. 30x10

    Tweaking my right shoulder while trying to BB bench 145 kinda sent the rest of my routine into a downward spiral today.
    -Should of skipped low incline DB's
    -Dips sufferd from shoulder strain
    -Skull crushers were out of the question because of shoulder pain

    Next chest day I am going to try 135x8 x3 for BB bench.
    I'm trying to jump up too fast on one of my weakest lifts.
    Not used to BB bench yet, and in the past I have mostly lifted with DB's for chest.

    Overall, I'm not too dissapointed with today. I should have known to take it slow, and by not, I got a little set back. I need to focus more on my chest lifts, because they are probably my weakest. Form and taking it slow the next couple times will be my main focus.
    Last edited by muscleup; 09-15-2005 at 08:26 AM.

  8. #8
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    Weight this morning 185.

    Sep 10 '05
    Back/Bis/Obliqs

    Deadlift
    1. Bar Warmup x15
    2. 135x10
    3. 185x6
    4. 205x4

    Spotter Assist Chins
    1. Bwx8
    2. Bwx8
    3. Bwx8

    Bent Over DB Rows
    1. 40x8
    2. 40x8
    3. 40x8

    Seated Rows
    1. 110x8
    2. 120x8
    3. 130x8
    ----------------
    BB Curls
    1. 50x8
    2. 50x8
    3. 50x8

    Hammer Curls
    1. 25x8
    2. 25x8
    3. 20x8
    ----------------
    Saxon Side Bends
    1. 20x12
    2. 20x12
    3. 20x12

    Obliq Cable Crunches
    1. 110x14
    2. 110x14
    3. 110x14

    Took 24oz of water to get my post w/o shake down cause I didn't add enough milk. :gag:
    Last edited by muscleup; 09-15-2005 at 08:25 AM.

  9. #9
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    Today (Sunday) Was a Rest day.
    I weighed 186.2 this morning right when I woke up. My chest and back must be swollen, because I weighed 185 yesterday morning right when I woke up.
    I seem to be steadily climbing up in weight, and I don't think I am putting on too much fat, so I have decided to keep my calorie intake as constant as possible to continue my bulk. Roughly 3k-3500 seems to be a good increase from my maint.
    If I'm lucky, I should be able to get 3-4 more lbs out of Sep, and hopefully reach 190 by Oct.
    I don't think I am going to cut the month of Oct before I go to Jamaica because I doubt I could cut enough in 1 month and a week to see my abs.
    I dunno, it's still undecided.

    Tomorrow is shoulders and traps.
    Last edited by muscleup; 09-15-2005 at 08:25 AM.

  10. #10
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    Sep 12 '05
    Shoulders/Traps/4arms

    Arnold Presses
    1. 20x12 warmup
    2. 40x8
    3. 40x8
    4. 40x8

    Side Lateral DB Raises
    1. 15x10
    2. 15x10
    3. 15x10

    Rear Delt Fly (Machine)
    1. 70x10
    2. 70x10
    3. 70x8

    DB Shrugs
    1. 65x10
    2. 65x10
    3. 65x10
    4. 60x10
    ------------------
    BB 4arm Curls
    1. 40x12
    2. 40x12
    3. 50x10
    4. 50x10

    I will most likely be able to improve on all shoulder lifts next time.
    Last edited by muscleup; 09-15-2005 at 08:25 AM.

  11. #11
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    Sep 13 '05
    Legs/Abs


    Smith Squats
    1. 115x8 warmup
    2. 165x8
    3. 165x8
    4. 165x8

    Leg Press (High Feet)
    1. 360x10
    2. 360x10
    3. 450x10

    Lunges (Reps are per leg)
    1. 60x8
    2. 60x8
    3. 60x8

    Seated Calf Raises
    1. 80x12
    2. 80x12
    3. 90x10
    4. 90x10

    Single Leg Standing Calf Raise
    1. BWx12
    2. BWx12
    3. BWx12
    4. BWx12
    ----------------------
    Weighted Decline Crunches
    1. BW+10 x12
    2. BW+10 x12
    3. BW+10 x12
    4. BW+10 x12

    Machine Crunch
    1. 110x8
    2. 110x8
    3. 110x8

    Everything seems to be an improvement from last leg day.
    Last edited by muscleup; 09-15-2005 at 08:24 AM.

  12. #12
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    Yesterday was an off day. Almost hit 3k cals...running out of oats didn't help matters much.
    Today is chest/tris
    I'm adding a pre w/o shake for the first time today after reading the articles about Nutrition timing.

  13. #13
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    Sep 15 '05
    Chest/Tris

    DB Flat Bench
    1. 25x10 warmup
    2. 30x8 warmup
    3. 50x10
    4. 55x8
    5. 60x6

    Flat Flys
    1. 20x10
    2. 20x10
    3. 20x10

    Dips
    1. BWx10
    2. BWx10
    3. BWx8
    ---------------
    SkullCrushers
    1. 35x12
    2. 45x10
    3. 45x8

    Close Grip Ez-Bar Press
    1. 65x10
    2. 65x10
    3. 65x9

    The only thing I feel is consistant in my chest routine is the fact that I do dips every time. I've decided to develope a chest routine and stick with it, mainly to build mass in my chest. My chest is probably my weakest body part and it really bugs me.
    I'm going to do flat BB bench, incline BB bench and dips. All as heavy as I can go.
    I have a serious fear of doing any BB work for chest because i'm so weak. I've always lifted DB's for any type of chest routine because I have control over them.
    From now on, I'm doing BB work for chest + dips and hopefully I will get used to it.

  14. #14
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    Sep 16 '05
    Back/Bis

    Deadlifts
    1. barx12 warmup
    2. 135x8 warmup
    3. 155x6
    4. 175x6
    5. 205x5
    6. 215x4
    7. 225x3

    Ladder Chins (neutral)
    1. 1x1 2x1 3x1
    2. 1x1 2x1
    3. 1x1 1x1

    Bent Over DB Rows
    1. 60x7
    2. 60x6
    3. 60x5
    4. 60x5

    Seated Rows
    1. 150x8
    2. 150x8
    3. 110x10
    ----------------
    BB Curls
    1. 60x8
    2. 60x5
    3. 50x6

    Hammer Curls
    1. 15x6
    2. 15x6
    3. 15x5

    Increased the amount of sets on deadlifts & B/O Rows.
    Increased weight on Deadlifts & B/O Rows
    Didn't like the chin ladders. Need to work my lats harder.

  15. #15
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    Sep 18 '05
    Shoulders/Traps


    Arnolds
    1. 20x12
    2. 30x8
    3. 40x8
    4. 45x5
    5. 40x5

    Front Lateral Raises DB's
    1. 15x10
    2. 20x8
    3. 25x6

    Bent Over DB Flys
    1. 10x10
    2. 10x10
    3. 10x8

    Cable Side Laterals
    1. 10x10
    2. 15x10
    3. 20x8
    ----------------
    Shrugs
    1. 65x10
    2. 65x10
    3. 65x8
    4. 65x6
    Last edited by muscleup; 09-19-2005 at 07:34 AM.

  16. #16
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    Sep 19 '05
    Legs/Abs


    Squats
    1. 115x8
    2. 135x8
    3. 155x6
    4. 165x6
    5. 115x6
    6. 115x5
    7. 205x6

    SLDL's
    1. Barx?? trying to get form
    2. 95x10 Terrible form
    3. 95x10 Terrible form

    Legpress
    1. 270x10
    2. 360x10
    3. 360x10

    Leg Curls
    1. 50x12
    2. 70x10
    3. 90x10
    4. 100x8

    Seated Calf Raise
    1. 95x12
    2. 95x12
    3. 95x10
    4. 95x10
    5. 95x8
    -------------
    Decline Weighted Crunch
    1. BW+10x12
    2. BW+25x10
    3. BW+25x10

    I suck at SLDL's....

  17. #17
    SFW! drew's Avatar
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    Quote Originally Posted by muscleup
    Thanks for the support. Pedro offers you his protection.
    Gosh!

    Great journal title. Looking really good so far.

    On the SLDLs, try using just the bar. Start off standing straight up, stick your chest way out and your ass way out. Bend your knees slightly and concentrate on dragging the bar down your legs. Keep the bar as close to your legs as possible. You should feel a huge stretch in the hammys. SLDLs are not something to get an ego about. You really gotta get the form right or they won't do anything for you.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  18. #18
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    Quote Originally Posted by drew
    Gosh!

    Great journal title. Looking really good so far.

    On the SLDLs, try using just the bar. Start off standing straight up, stick your chest way out and your ass way out. Bend your knees slightly and concentrate on dragging the bar down your legs. Keep the bar as close to your legs as possible. You should feel a huge stretch in the hammys. SLDLs are not something to get an ego about. You really gotta get the form right or they won't do anything for you.
    Thanks for posting drew. Was begining to wonder if anyone reads this but me.
    I'm going to work really hard on my SLDL form. I'm not just going to scrap them after 1 attempt.
    I need serious mass on my toothpick legs, and I NEED SLDL's

  19. #19
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    Sep 21 '05
    Chest/Tris


    Flat BB Bench
    1. 95x12
    2. 115x10
    3. 135x8
    4. 145x6 <---spotter invoked
    5. 155x5 <---spotter invoked
    I knew who to ask for a spot.
    He made me keep going when I started to strugle.
    Going to cut back my warm up set to 1 and then do 2-3 working.

    Dips
    1. BWx10
    2. BWx9
    3. BWx7
    I'm going to start adding weight next week. Finally get to put on a dip belt!

    Flat DB Flys
    1. 20x10
    2. 25x8
    3. 25x7
    I really tried to squeeze at the top like I was hugging a big tree, and stretch at the bottom. (I know that sounds gay, but Arnold said it first)
    --------------
    Skulls/Close Grip spr-set
    1. 45x7 x10
    2. 45x6 x8
    Shoulder was bothering me so I stopped.

    I was really satisfied with this workout. I'm getting the hang of BB bench with good form. Hopefully the weight I push will go up steadily.

  20. #20
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    Sep 22 '05
    Back/Bis

    Deads
    1. Bar warmups
    2. 135 x8
    3. 185x8
    4. 205x6
    5. 225x5

    Chins
    1. BWx6
    2. BWx5
    3. BWx5

    DB B/O Rows
    1. 60x7
    2. 50x6
    3. 50x6

    Seated Rows
    1. 150x8
    2. 150x6
    3. 130x6
    ---------------
    BB Curls
    1. 60x8
    2. 60x6
    3. 40x8

    I was tired. My food intake was way off base for a back day.
    I'm trying to eat a lot the day after. Steak and shrimp for lunch with mashed potatos and bread.

  21. #21
    mmm... discipline
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    Nice sessions!

    and fitday too. Cutting in October? Or are you going to 200?

  22. #22
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    Quote Originally Posted by Spartan936
    Nice sessions!

    and fitday too. Cutting in October? Or are you going to 200?
    Still haven't decided to stay with the bulk or to cut in Oct.
    I hit 190lbs on Saturday weigh in. I'm about 188 today though.
    I've been feeling run down lately, I think it's my food intake. I'm going to change up my routine to a Tues/Wed/Fri split and just add sholder work to my chest day. It'll be Push/pull/lower.

    I really want 200lbs, but my clothes are getting a little tight.
    Could prolly get 10 lbs in 5 more weeks of bulk training, but I'm going to have to eat a lot and keep it clean so I don't gain too much fat.

  23. #23
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    Sep 25 '05
    Legs/Abs

    SLDL's
    1. Bar Warmupsx15
    2. 95x12
    3. 95x12
    4.95x10
    5.95x10
    Got my form down it seems. Really felt the pull this session.

    Smith Squats
    1. 115x10
    2. 165x8
    3. 185x7
    4. 205x6

    Lunges
    1. 40x8 per leg
    2. 50x8 per leg
    3. 60x8 per leg

    Seated Calf Raise
    1. 90x12
    2. 90x12
    3. 90x10
    4. 100x6
    5. 110x6
    --------------
    Cable Crunches
    1. 110x12
    2. 110x12
    3. 110x10

    Really tired this session. Diet has been in on the poor side the past week.
    Been feeling tired ever since a big Deadlift session last thursday. Hope I didn't rip anything in my neck
    Last edited by muscleup; 09-26-2005 at 07:38 AM.

  24. #24
    SFW! drew's Avatar
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    Nice SLDLs.

    Why are you smith squattin?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  25. #25
    The Body Never Lies Nosaj's Avatar
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    Only the cool kids smith squat, didn't you get the memo?
    Scars are tatoos with better stories.

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