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  1. #1
    Slow & Steady LibertyDante's Avatar
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    Dante's Men's Fitness Body!!

    Dante's New Start in 2007

    Hey All! My name is Ed and I have decided to finally start an online journal to keep track of my progress! 2007 is finally here and I have decided as my New Year's resolution, I want to start my path to becoming an amateur bodybuilder! I know this is going to take years, but I have the determination to become one of the best.

    Current Stats: 21 years old, 190lbs, 5' 11", 17-18% BF

    I started the WBB 1 Routine today and I am pretty exhausted. I didn't push out the numbers I wanted, but I am always looking to prove myself wrong. I have one year of solid weightlifting experience at a very nice university gym in Kalamazoo, Michigan.

    Flat Bench - 1X10 135 2X6 145
    Low incline Dumbell Press - 1X10 70 1X8 80
    Dips BW - 2X8
    Chinups BW - 2X6
    Deadlifts - 3X5 205
    Barbell Rows 3X10 165
    Shrugs 1X10 165


    Thanks to everyone who has helped me so far with my numerous questions about technique, diet, and everything else! I look forward to a very productive year!
    Last edited by LibertyDante; 09-18-2007 at 05:02 PM.

  2. #2
    Team Chesticles! Unholy's Avatar
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    Good luck sir. Bodybuilding is a path not taken by many. You should feel proud just taking that path.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

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  3. #3
    Slow & Steady LibertyDante's Avatar
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    Thanks very much Holywars for the kind words.. Yesterday I went up to Soaring Eagle Casino for some Texas Hold Em. I ended up breaking even but that game is sooo much fun. I ate quite healthy only having a turkey sandwich and some apples. Today is Legs which is my favorite day. Also, Does anyone know how to make plain oatmeal taste better? I'm just using Splenda and it's ok.

  4. #4
    Team Chesticles! Unholy's Avatar
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    Try some Cinnamon powder and a few drops of vanilla extract.

    also a sandwich and some apples is not what a BBer eats =P
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  5. #5
    Slow & Steady LibertyDante's Avatar
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    I got in a great leg workout in today. My legs are killing me but I put up some good numbers. I still need to learn to do a straight leg deadlift correctly though.

    Squats -
    45 X 10
    135 X 10
    175 X 8
    205 X 6

    Hack Squats-
    135 X 10
    155 X 8
    175 X 8

    Leg Curls using Leg Extension Machine
    50 X 8
    50 X 8

    Standing Calf Raises-
    150 X 10
    150 X 10
    150 X 10
    175 X 10

  6. #6
    Slow & Steady LibertyDante's Avatar
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    Well, Today was a rest day for me. My legs are still killing me from the squats I did which is a great feeling Tommorow will be shoulders and I also start back up at college tommorow. I'm taking 14 credits which is not bad so I will still have plenty of time to get my workouts in.

  7. #7
    Slow & Steady LibertyDante's Avatar
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    Today's workout went very well. I did Shoulders, Triceps, and Biceps following the WBB1 routine.

    Military Press - 8 X 45
    8 X 65
    8 X 85
    8 X 95

    Dumbell Shoulder Press - 8 X 15's
    8 X 25's
    8 X 25's

    Standing Lateral Raises - 10 X 5's
    8 X 10's
    10 X 10's

    Close-Grip Bench - 8 X 115
    6 X 115

    Skull Crushers - Bar X 8
    8 X 55
    8 X 55

    Bicep Curls - 12 X 30's
    10 X 35's

    Hammer Curls - 8 X 20's
    8 X 25's

  8. #8
    Team Chesticles! Unholy's Avatar
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    Nice work. very strong millies.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  9. #9
    Slow & Steady LibertyDante's Avatar
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    I got a great back workout in today. I'm really lagging on my chest, I just can't seem to progress very well.

    Flat Bench
    6 X 135
    5 X 155
    6 X 155

    Low incline Dumbell Press
    8 X 25's
    8 X 40's
    7 X 40's

    Dips
    2 X 8 BW

    WG Pullups
    2 X 6 BW

    Deadlifts
    10 X 135
    5 X 245
    5 X 275 (It Felt Great!! I was told off by the gym attendent to not drop the weight though)

    BB Row
    8 X 95
    8 X 115
    8 X 115

    Shrugs
    10 X 135
    10 X 215

  10. #10
    Team Chesticles! Unholy's Avatar
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    Looks to me like your bench went up from last week. Try to bust out 8 reps at those weights next time. When you can do 8 bump it up. Good work so far =)
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  11. #11
    Slow & Steady LibertyDante's Avatar
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    Took a break over the weekend and hit the gym up tonight. The gym was absolutely crowded and I couldn't get any of the dumbell's I needed so it was a quick workout. The gym literally had 100+ curl jockeys in there.

    Military Press
    8 X 65
    8 X 95
    8 X 105

    Seated Dumbell Press
    8 X 30's
    7 X 30's

    Standing Lateral Raises
    8 X 10's
    6 X 15's

    Deadlifts
    5 X 135
    5 X 255
    5 X 295
    3 X 300

    The skin on my right hand literally is ripped off by the last set of deadlifts. I'm very happy I finally hit 300 and it's a well earned battle wound.

    I'm going to combine tri's and bi's with chest and skip dead's on back day.

  12. #12
    Slow & Steady LibertyDante's Avatar
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    I had class all morning and have been very stressed out with my flight instructor at school. I'm in the process of getting a new one and it is so damn hard on me right now... I am about to completely break down. On the other hand, I am going to work bi's/tri's tonight and do some cardio to get some of this belly fat diminished.

    Today's Weight - 194.8lbs.

  13. #13
    Slow & Steady LibertyDante's Avatar
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    I just got back from finishing up the rest of my shoulders/tri/bi day.

    Close Grip Bench
    8 X 115
    8 X 125
    6 X 125

    French Press
    8 X 50
    8 X 65
    7 X 65

    Barbell Curls (using Ez bar)
    8 X 20's
    7 X 25's

    Hammer Curls
    8 X 20's

  14. #14
    Got Intensity? DGabe24's Avatar
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    The only breaking down you should be doing is some iron bro. Everything has been going great for you, make sure not to measure yourself by where you are at, but where you are headed If you are making positive progress weekly then that is a very beneficial state to be in so try and maintain that. Keep up the good work, and yes hitting 300lbs on DL was a great feeling for me as well
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  15. #15
    Slow & Steady LibertyDante's Avatar
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    Thanks for the kinds words man. I really appreciate it! I just gotta get my diet in order now

  16. #16
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    The past couple of days have gone well. I was only able to do part of my leg workout due to time so next week I'll make sure to hit them strong.

    Flat Dumbell Press
    8 X 80
    8 X 110
    5 X 110

    Dips
    BW X 8
    BW X 10

    WG Pullups
    6 X BW

    Barbell Rows
    8 X 115
    8 X 155
    4 X 155

    Squats
    10 X 135
    8 X 225
    8 X 225
    4 X 225

    Calf Raises
    10 X 150
    10 X 200
    10 X 200

    I finally got a new flight instructor so I am really happy. I had an indoor soccer game last night which we lost but was a good workout. I need to work on my endurance some more. I had a cheat meal today that consisted of a McFlurry.... Mmmmmmm

  17. #17
    Slow & Steady LibertyDante's Avatar
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    Workout tonight went very well.. I am posting my Shoulder routine that I did on Monday also. I'm really working hard on my diet and eating ALOT of chicken. I'm very pleased with my results so far with WBB1

    Monday:

    Military Press
    8 X 45
    8 X 95
    8 X 95
    5 X 115

    Seated Dumbell Press
    8 X 30's
    8 X 30's

    Standing Lateral Raises
    8 X 15's
    7 X 15's

    Narrow-Grip Bench
    8 X 115
    5 X 120

    French Press
    8 X 20/side
    8 X 20/side

    Barbell Curls
    8 X 20/side
    7 X 27.5/side

    Hammer Curls
    8 X 25's

    Pulldown
    8 X 30
    8 X 60

  18. #18
    Slow & Steady LibertyDante's Avatar
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    WG Pullups:
    8 X BW
    5 X BW

    Deadlifts
    135 X 5
    225 X 5
    315 X 4

    Barbell Rows
    135 X 8
    145 X 8

    Shrugs
    145 X 10

    DB Flat Bench
    110 X 8
    110 X 8

    Incline Bench
    45 X 10
    115 X 8
    115 X 5

    Dips
    BW X 10
    BW X 8

  19. #19
    Slow & Steady LibertyDante's Avatar
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    Today was leg day. I think it was a huge stepping stone in my lifting because I finally realized that I had a flaw in my squats and was not going ATF. I didn't let me ego get the best of me and dropped the weight and got all my reps ATF and it felt good. It's like a totally different workout as far as the training the hamstrings get.

    Squats-
    Bar X 10
    135 X 8
    185 X 8
    205 X 8
    205 X 8 (Last two reps were not ATF)

    Hack Squats
    135 X 8
    165 X 8
    165 X 8

    Standing Calf Raises
    150 X 8
    200 X 8
    200 X 8

    Dumbell SL DL's
    80 X 8
    90 X 6

    I don't usually do the SL's but I felt I needed one more isolation excercise in there. I still need to get my form down on it.

  20. #20
    Slow & Steady LibertyDante's Avatar
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    Military Press
    45 X 10
    75 X 8
    100 X 8
    100 X 5

    Standing Lateral Raises
    10's X 8
    15's X 8

    Seated Dumbell Press
    30's X 10
    35's X 6

    Close Grip Bench
    45 X 8
    115 X 8
    125 X 8

    French Press
    10's X 8
    25's X 8
    25's X 8

    Barbell Curls
    20's X 8
    25'S x 8
    27.5 x 7

    Hammer Curls
    30's X 7

  21. #21
    Slow & Steady LibertyDante's Avatar
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    Today's Workout went quite well for the circumstances. We had a keggar last night and I drank way too much. I really need to cut alcohol totally out but it's hard when you are surrounded by lots of students.

    DB Flat Bench
    60 X 8
    120 X 8
    120 X 7

    Incline Bench
    45 X 8
    115 X 8
    115 X 6

    Dips
    BW X 10
    BW X 8

    WG Pullups
    BW X 6

    Deadlifts
    135 X 5
    205 X 5
    275 X 5
    305 X 3

    Barbell Rows
    135 X 8
    145 X 8

  22. #22
    Slow & Steady LibertyDante's Avatar
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    Sorry for the lack of updates, I've been very busy with my flying. Anyways, I did a explosive leg workout today, and it felt really good.

    Squats
    45 X 10
    135 X 8
    185 X 8
    225 X 7

    Hack Squats
    135 X 8
    205 X 7
    205 X 8

    SL Deadlifts
    135 X 9
    185 X 7
    185 X 6

    Standing Calf Raise
    150 X 10
    200 X 10
    200 X 10

  23. #23
    Slow & Steady LibertyDante's Avatar
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    The past two workouts have gone very well, I'm currently at 190lbs and still trying to lose some weight.

    Deadlift
    135 X 5
    215 X 5
    305 X 5
    315 X 4

    BB Rows
    135 X 8
    175 X 8

    Dumbell Bench
    70 X 8
    120 X 8
    120 X 7

    Incline BB Bench
    125 X 5
    130 X 5

    Dips
    BW X 10
    BW X 6

    Rack Pulls (1st time doing these)
    215 X 5
    405 X 4

    Legs

    Squats
    bar x 10
    135 X 8
    175 X 8
    225 X 6
    225 X 7

    Hack Squats
    135 X 8
    205 X 8
    205 X 8

    SL Deadlifts
    135 X 8
    185 X 7

    Leg Extensions
    150 X 8
    175 X 8

    Standing Calf Raises
    175 X 10
    215 X 10
    225 X 10

  24. #24
    Slow & Steady LibertyDante's Avatar
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    I'm taking a week off and will be starting a revised WBB1 routine early next week.

  25. #25
    Slow & Steady LibertyDante's Avatar
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    Well, I decided to start the Bill Starr 5x5 routine. Yesterday went very well and I cannot wait to get into week 4.

    Squat
    115 X 5
    145 X 5
    175 X 5
    175 X 5

    Standing OH Press
    65 X 5
    80 X 5
    95 X 5
    105 X 2

    Deadlift
    180 X 5
    220 X 5
    255 X 5
    290 X 5

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