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BlondBomber's Training Log

BlondBomber

BlondBomber

New member
Sunday, August 8, 2004
Back/Calves/Abs
1. deadlifts- 95/135/225X3X10, 315X1X3, 405/495/515X3X1
2. BB rows-135/185/225X3X6
3. narrow pulldowns-150/160/170X3X8
4. palms-out machine shrugs-135/180/225X3X8
5. calf machine raises-160/180/200X3X12
6. weighted decline sit-ups-45X3X15

I wanted to see how much I could deadlifts after losing about 25 pounds of honest fat. Started no-carb diet at about 245 and I got down to 215. First workout after eating a carb breakfast, a 15 lbs. pound PR for me. My best was a contest 501.5 when I was 18 and competed at 198 lbs.

Monday, August 9, 2004
Chest/Biceps/Forearms
1. flat Hammer press-bar/50X2X10, 90/140/180/230X4X8
2. incline Hammer press-90/140/180X3X8
3. decline Hammer press-90/180X2X8
4. free-motion machine flyes-whateverX2X8
5. EZ-BB curls-barX10, 45/75/85X3X8
6. alternate DB curls-30/35X2X8
7. Hammer preacher curls-45/70X2X8
8. shortBB reverse curls-45/55X2X12

Trained at a LA Fitness where my friend works and figured I would try a little different chest routine. I had a lot more energy because of the change in my diet, so I felt like I was stronger, but everyone feels stronger when using machines. I'll go back to a free-weight dominate workout next week, not sore today and using all machines makes me feel like a lil' bitch. Anyways, biceps workout was off a little, but there is always next week.
 
August 11, 2004
Thighs/Glutes
1. bench squats (parallel at my height (6'2''))
45/95/135X3X10,
225X3,
put on belt
315/365X2X3,
405X2, I wanted 3 reps, but having not trained this heavy in 2 months, and the lack of a spotter, I decided to stop
2. leg press-12plates/16platesX2X6
3. Hammer leg ext.-135/160X2X8
4. seated leg curls-90/110/130X3X8
5. prone leg curls-110/130X2X8
6. DB set-ups-30/50X2X8
20 min. level 3 Life Fitness bike
It felt good to train heavy again, that and eating carbs before training. Included the cardio to keep up some conditioning.
 
August 12, 2004
Delts/Triceps
1. standing military press
45/65/95X3X10
115/135X2X6
165X3
I wanted to push press another 3 reps, but the bar hit my chin on the 4th rep, so I stopped
2. Arnold press
40/60X2X6
3. lateral raises
15/25X2X8
4. bent-over raises
20/25X2X8
5. close-grip rack lockouts
45/95/135X3X10
225/275X2X6
6. incline French presses
45/75X2X8
7. rope pushdowns
whateverX2X8

I did too many warm-up sets for military press today. Fuck, I don't like training delts. Anyways, good mornings on Sunday, so I have something to look forward to.
 
Sunday, August 15, 2004

A.M.: 20 min. bike

P.M.: Back/Calves/Abs
1. shoulder-width stance full-ROM good mornings
45/95/135X3X10
put on belt
225/275/315/365X4X3
315 was a hard set, but I knew that I had 365 for 3 in me. I started to see stars after the second rep of 365, so I knew that set was it. My lower-back was sore after 315, and then after 365 it was hard to finish my back workout.
2. Hammer pulldowns-90/180/270X3X8
3. supported T-bar rows-90/135X2X8
Took a piss.
4. wide-grip BB shrugs-135/225X2X8
5. standing calf raises-160/180/200X3X12
6. seated calf raises-50/90/110X3X12
7. standing rope crunches-7/8/9X3X15

Fucking beat, I'm off to eat. :chomp:
 
Tuesday, August 17, 2004
Chest/Biceps
1. ultra-wide grip bench press
45/95X2X10
135/205/225X3X6
2. incline DB presses
50X8, 75X6
3. flat DB flyes
35/40X2X8
4. wide Hammer press
180/200X2X8
5. wide-grip BB curls
25X10
45/75/95X3X6
6. incline DB curls
35X8, 40X6
7. hammer curls
20/30X2X8
8. one-arm cable curls
4/6X2X8
30 min. bike

I am actually probably one of the only guys that lifts weights that doesn't like training chest. I hate having to ask for spotters, plus presses are my weakest lifts. God damn it, why can't deadlifts just by the only exercise that I would ever have to do?
Anyways, my bench strength is pretty much the same as when I was heavier, so at least that's good.
Back on a low-carb diet again, just can't stand the thought of gaining fat.
At least I can look forward to squatting on Thurs. Peace. :chomp:
 
Thursday, August 19, 2004
Delts/Tri's/Abs
1. standing behind-the-neck presses
45X2X10
95/115X2X8
135X1X5
I was reading an old Muscle & Fitness, and it had a shoulder training feature with Amhad Haidar, and he was doing these, so I figured that I would give them a try. They are a lot harder than normal front presses, as it is obvious with the weight I used!
2. one-arm neutral-grip DB presses
40/50X2X8
3. lateral raises (arms at side)
15/20X2X8
4. reverse pec-deck
90/110X2X8
5. short bar pushdowns
50/80X2X15
120/130X2X8
6. incline BB ext.
45/75X2X8
7. Hammer dip press
90/180X2X8
8. hanging leg raises-3X10
9. ball crunches-3X20
treadmill
2.5 min. 3mph/20 min 5 mph/2.5 min 3 mph :chomp:
 
Yeah, behind the neck movements are probably not the best shoulder builders for me. I don't have a workout partner, so like on my last set, there is no way that I can be spotted, and cheat reps are out of the quesiton. :chomp:
 
Thursday, August 26, 2004
Arms
1. pinky-on-ring rack lockouts
45/95/135X3X10
225/275X2X3
315/365X2X1 (PR)
385/375X2Xjack shit!
2. incline short BB ext.
25/45/75/95X4X10
3. Hammer dip press
90/180/230X3X10
4. short BB curls
25/45/75/85X4X10
5. alternate DB curls
30/35X2X10
6. Hammer curls
20/30X2X10

I was in Santa Monica/Catalina Island Sunday through Thursday, so I took a bit of break from training. My diet was okay, but those of you who travel for a living, you know how it is harder to eat cleaner on the road.
Anyways, the break was good for me because 365 is a massive lockout PR for myself, 315 even surprised me. I rested the normal 2-3 min. between the rack sets, but cut the assistant work to just a minutes break. I think that I'm going to try 90 seconds next workout, I feel 60 seconds was just too fast. :chomp:
 
BlondBomber said:
I am actually probably one of the only guys that lifts weights that doesn't like training chest. I hate having to ask for spotters, plus presses are my weakest lifts. God damn it, why can't deadlifts just by the only exercise that I would ever have to do?
Click to expand...

Don't be too hard on yourself. Most guys I see can only rep 2 wheels with very ugly, ass so high in the air you could fit a monster truck tire between them and the bench, McDonald's arch, rebound off the chest-style form. And they couldn't even touch 515+ in a deadlift ;)

I am curious, though: why are you using an ultra-wide grip? And what's your sticking point on bench? Finally, if asking for a spotter is a concern, why don't you try doing bench presses in the power rack?
 
My sticking point on bench is normally the bottom. I know that this means that I need to do lat work, but my back is my strongest bodypart. I am trying to get my raw bench up now, and I think that the bottom is a problem for me because when I powerlifted in the past, I worked a Westside template geared towards a shirted bench, thus developing my lockout strength to be much greater than my full ROM bench. I think that I just need to start to go heavy on some raw benches.
 
Friday,August 27, 2004
Legs
1. squats-
45/95/135X3X10
225X5
put on belt
275/315X2X5
Once again, wtf, 315X5. After my last set, I was "fuck it." I decided to forgo leg presses and leg ext. and get into some pullthroughs.
2. pullthroughs-
stack(it says 150?)/stack+25/stack+45/stack+45+25X4X10
3. back ext.-
45X3X10
4. standing calf raises-
180/200/220X3X12
5. side bends-
70X3X15

Since my weight fluctuates between 215-220, I figure now I can let-up on some of the asssistant work and try and get my maxes up. I want my eventual goals to be a 600 pound meet-performed deadlift, 315 raw bench and a 500 pound squat at 220.
 
Monday, August 30, 2004

Okay, Friday was just an off day for me. Whenever I feel like a pussy when I am squatting, I always think that if I go back to powerlifting purely, that I will some how feel better. It's the whole "grass is greener" shit, both sports have their challenges, so I got back on the bodybuilding horse today.

Chest/Biceps
1. incline bench (illegal wide grip/high chest)-
45/95X2X10
136/185/205X3X6
2. flat bench(illegal wide grip/high chest)-
185X6, 225X5+1 spotted rep
The kid giving me a lift off on 225 was sloppy so I had to adjust, and I contribute this to me not pressing 225 for 6, whatever.
3. low-incline DB flyes-
30/35X2X8
4. cable crossovers-
70/80X2X8
5. strict BB curls-
30/60/80X3X8
6. incline DB curls-
30X8, 35X7+1 alternate cheat each arm
7. one-arm cable curls-
3/5X2X8
8. reverse BB curls-
45/60X2X8

30 min. stair stepper

God damn, was I tired today. First day of new sememster, meaning I have to get up early, commute, walk around all day, and the shit that goes with going to school. Well, I guess the summer had to end. The one good thing about the gym being busy is that it is easier to get a spot. Later. :chomp:
 
whats your stats bro? experience with working out, etc? and yea whats up with the ultra wide grip, maybe you are having rotator problems, cuz your goin so wide, and that is what has messed my bench up pretty bad! I am to lazy to actually break down your whole routine, but it seems lik eyou work out alot during the week!!! and do you do cardio right after your work out??

but awesome shit bro, good to see your routine
 
My stats:
20 year old white male
6'2'', 217 this morning

I started my weighlifting career as a powerlifter. My mentor is an
Elite status powerlifter, and I did compete in high school (2002 California/National APF champion at 18@198lbs.) I have been lifting on and off since I was 14 and half.

I bench with a ultra wide grip because I have long ass arms. I also want to stimulate more of my chest and less of my delts and triceps. Because I used a modified Westside template for a couple of years (which is the majority of lifting career), my triceps are well developed, but my chest is lagging.

I hit every muscle group just once a week.
Mon.-chest/bi's/cardio
Tues.-legs/cardio
Thurs.-delts/tri's/cardio
Fri.-back/abs/cardio

I just changed my back and leg days. And, yes, I do cardio right after working out. I commute about 45 minutes to SDSU where I workout.

Thanks for the feedback. :chomp:
 
BlondBomber said:
My stats:
20 year old white male
6'2'', 217 this morning

I started my weighlifting career as a powerlifter. My mentor is an
Elite status powerlifter, and I did compete in high school (2002 California/National APF champion at 18@198lbs.) I have been lifting on and off since I was 14 and half.

I bench with a ultra wide grip because I have long ass arms. I also want to stimulate more of my chest and less of my delts and triceps. Because I used a modified Westside template for a couple of years (which is the majority of lifting career), my triceps are well developed, but my chest is lagging.

I hit every muscle group just once a week.
Mon.-chest/bi's/cardio
Tues.-legs/cardio
Thurs.-delts/tri's/cardio
Fri.-back/abs/cardio

I just changed my back and leg days. And, yes, I do cardio right after working out. I commute about 45 minutes to SDSU where I workout.

Thanks for the feedback. :chomp:
Click to expand...

Hey bro, thats awesome shit man, but with all I have learned one of the biggest NO-NO's is to do cardio immidiatly after working out!!! I have also been told that a really wide grip can put alot of pressure on your rotators, so be careful. But good shit bro, and good luck with your goals!?

Peace
 
Thanks for your feedback. I would do cardio in the morning is I lived by my gym, or had my own treadmill or bike, but I have to schedule my lifting around my classes. Thanks, bro.
 
Tuesday, August 31, 2004
Legs
1. raw squats-
(45/95/135X3X10)
185/225/245X3X8
2. wide stance leg press-
450/540X2X8
3. Hammer leg ext.-
70/90X2X8
4. leg curls-
(2p)
5p/7pX2X8
5. pullthroughs-
stack(150)/stack+45X2X8
6. standing calf raises-
180/200X2X12
7. seated calf raises-
90/110X2X12
8. 30 min. treadmill@4 mph

I am still adjusting to getting up early in the AM and going to school all day. My rep endurance, especially my lower body, sucks, plus I am used to at least wearing a belt. Just a weakness that I need to bring up I guess.
I must say, working out at the Rec Center at SDSU sure does provide some motivation. I think that I do cardio just to look at all the T&A in the fucking gym. And with the freshman having just moved in, there's an influx of the just barely legal ass too. Damn! :chomp:
 
Thursday, August 2, 2004
Delts/Triceps
1. seated paused pin presses-
45/45X2X10
95/115X2X6
135/155X2X6
2. standing DB front raises-
20/30X2X8
2. side raises-
20/25X2X8
4. upright rows-
65/95X2X8
5. rope pushdowns-
2X15
6X2X8
6. standing DB ext.-
60/70X2X8
7. one-arm pushdowns-
3/4X2X8

Pretty good workout. I have never done both two-arm DB front raises or upright rows. I think I can handle a little more weight on the upright rows, but I just wanted to play it safe the first time. Triceps workout was okay, I probably will stick to reverse one-arm pushdowns, I didn't like the position of my had on the normal ones. No cardio, I probably walked 2 miles today at school, and its not a flat campus! Also, including three carbs meals a day, I probably will also start using creatine/glutamine. Off to read! :chomp:
 
Friday, September 3, 2004
Back
1. reverse-grip pulldowns
50X15, 100X8
150/170X2X8
2. wide-grip BB rows
135/185X2X6
3. DB rows
80/100X2X6
4. seated rows
150/170X2X8
5. narrow machine pulldowns
150/170X2X8
6. BB shrugs
135/225X2X8
7. back extensions
45X2X15

I was trying to focus on a good peak contraction all the motions, except shrugs, thus I didn't use my maximum weight. Now that I would reason to call myself an intermediate lifter, I want to make my reps count, and get maximum stimulation, rather than just repping out the most weight I can. I don't like shrugs, and my second set including a little too much body English.

I also have a new weight lifting equation:
no cardio+carbs at every meal=strength increase

I know this is elementary, but God damn, I feel so good now. I don't get any more aggressive tendencies in the gym, like thinking everyone is staring me down, and I just feel better.

Til' Monday. :chomp:
 
Sunday, September 5, 2004
Chest/Biceps
1. bench press-
45/95X2X10, 135X1X6
185/225/245X3X6
245 is a bodybuilding PR rep for my bench. Hopefully 275 will be in the future soon.
2. incline DB press-
60/80X2X8
3. Hammer bench press-
90/180X2X8
4. neutral grip free motion pec deck-2X8
5. BB curls-
40/60/90X3X6
6. incline DB curls-
30X1X8, 35X1X7+1 alternate each arm
7. DB preacher curls-
20/25X2X8
8. heavy alternate hammer curls-
30/35X2X8
20 min. 4 mph treadmill :chomp:
 
BlondBomber said:
Sunday, September 5, 2004
Chest/Biceps
1. bench press-
45/95X2X10, 135X1X6
185/225/245X3X6
245 is a bodybuilding PR rep for my bench. Hopefully 275 will be in the future soon.
*snip*
7. DB preacher curls-
20/25X2X8
8. heavy alternate hammer curls-
30/35X2X8
20 min. 4 mph treadmill :chomp:
Click to expand...

ATTABOY! :) Do plan on 275x6 soon. I know you got it in ya!

And boy, those DB preachers are some tough motherfuckers, aren't they? I tried them not too long ago, and they really kicked my ass. After about a year and a half of DC training, my barbell curls have taken off; I'm using weights for strict reps that I probably couldn't lower under control in the past, LOL.

But those DB preachers...wow. I felt like a dork with them. I could also see how they might be dangerous with a lot of weight...I made a point to lower the DB all the way down, and the stretch felt a bit "iffy" if you know what I mean ;) So, be careful with those bastards!
 
275 for 6 good, clean reps with be a milestone for me!
And hell yeah, I started my first set with a 20 for the preachers cause I wanted to gauge the movement, and that shit was hard! Like you said, bro, I did them controlled and that shit burned!
I off to kill my legs, peace out! :chomp:
 
Monday, September 6, 2004
Thighs
1. hack squats
sled/90X2X10
180X1X6
270/360/410X3X6 (only wraps)
2. leg press
450/630X2X8
3. leg ext.
8/10X2X8
4. walking DB lunges
20/40X2X16 paces each
Never done walking lunges, I will make each trip a round trip next week.
5. narrow-stance leg curls
3/7/9X3X8
6. seated leg curls
130/150X2X8
7. standing leg curls
30/40X2X8

I have increased the volume for both quads and hams, I really want to bring my legs up. Being 6'2'' gives me the same problems that Arnold had, basically I need some massive ass wheels and calves to look even above average. My calf are inserted high also, which makes 16 inch calves look like 14 inch calves.

Thought I would include mass diet also:
Meal 1:1 potato hashbrown, 5 eggs, 8 oz. oj
Meal 2: 3 whole-wheat tortillas, 3/4 lbs lean ground meat, 1 oz. cheese, veggies
Meal 3: 2 ready-made burritos, 1 can sardines
Meal 4: post-work-1 scoop protein, 1 banana mixed
Meal 5: 8 oz. steak, 1 bowl whole-wheat pasta w/margarine and parmesan cheese sprinkled, salad, 1 bowl Breyers low-carb ice cream
(Meal 6:) before-bed-tuna salad (1 can)
I also drink about 10 liters of pure water a day, I also had a diet Rockstar before working out.:chomp:
 
Tuesday, September 7, 2004

Meal 1: 1/2 c dry oats, 5 eggs, 4 pieces turkey bacon
Meal 2: rice bowl w/chicken (no sauce)
Meal 3: 1/2 lb lean ground meat, 2 whole-wheat tortillas, 1 low-carb, low-fat yogurt
Meal 4: can of sardines
Meal 5: 2 chicken breast, 1 bowl whole-wheat pasta w/margaine/parmesan cheese sprinkles, tab of bbq sauce, salad w/avocado/carb-free dressing, 1 big bowl of Breyers low-carb ice cream
(Meal 6: tuna salad)-before I go to bed
About 6-7 liters of water also.

I have to try and eat enough to bulk up, but being an endo-mesomorph, I have to watch my intake of simple sugars and saturated fats. To some this could be a diet, but for me, this a culinary heaven! :chomp:
 
Last edited:
Wednesday, September 9, 2004
Delts/Triceps
1. DB military press
20X15, 30X10
55X6, 70X6 :)
2. one-arm strict side raises
20X8, 25X8
3. alternate neutral-grip front raises
25X8, 30X8
4. DB upright rows
25X8, 30X8
5. reverse machine flyes
90X8, 110X8
6. reverse-grip pushdowns
2X15, 4X10
6X8, 7X8
7. lying DB ext.
30X8, 40X8
8. one-arm overhead DB ext.
20X8, 25X8

One too many exercises for delts, never tried DB upright rows. They feel better for me because normal upright rows aggravate a tendon in my left hand. Reverse-grip pushdowns hurt my wrists, so in the future, I will just do them as a unilateral motion. Plus, 40X8 on DB ext. was sorta sloppy.

Meal 1: 5 eggs, 1/2 c dry oats, 4 pieces turkey bacon
Meal 2: rice bowl w/chicken (no sauce)
Meal 3: 1 scp protein powder, 1 banana (mixed)
Meal 4: 2 Jose Ole frozen burritos, 1 can sardines
Meal 5: 1/2 frozen pizza
Meal 6: 1/2 frozen pizza

Last three meals where pretty shitty, long day. :chomp:
 
1: 5 eggs, 1/2 c dry oatmeal, 4 pieces turkey bacon
2: rice bowl w/beans, carne asada, 1 oz cheese, veggies, salsa
3: 3 Jose Ole burritos, low-carb, low fat yogurt
4: 2 chicken breasts, 2 medium potatoes sauteed in olive oil, salad w/avocado, big bowl low-carb ice cream
5: 1 can tuna w/light mayo, 1 bag popcorn
(6:) 1 can sardines :chomp:
 
Friday, September 10, 2004
Back/Calves
1. deadlifts
135/225X2X10, 315X3
put on belt
405/455X2X3
Last rep on 455 was to complete failure, iffy lockout. A PR, I guess.
2. neutral-grip pulldowns
80/110/140X3X8
3. reverse-grip BB rows
135/225X2X6
4. one-arm Hammer rows
90/115X2X8
5. cable rows
100/150X2X8 (last set was a Dorian set)
5. cheat machine shrugs
90/135X2X8
6. seated calf raises
90/180X2X12
7. calf raises
180/200X2X12

Wanted 475 for 3 reps, pissed, but fuck, its like I know that I'm strong, and all the other guys in the gym are flaming pussies, next to me, but I don't want to be stronger than jerk-off frat boys and geeks. I want to be repping 600 pounds, I guess it will come one day. :mad:

1: 5 eggs, 1/2 c dry oats, 4 pieces turkey bacon, coffee w/cream
2: chow-mein bowl w/ orange chicken, venti iced tea
3: 2 pieces albacore sashimi, 2 pieces salmon sashimi
4: 1 scp protein, 1 banana mixed
5: 1 lbs. lean ground meat, 2 small potatoes
6: 7 low-fat graham crackers, 1 big glass milk (desert) :chomp:
 
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Sunday, September 12, 2004

Meal 1: 2 yolks-8 whites, 1/2 c oatmeal, 4 pieces turkey bacon
Meal 2: can of tuna w/light mayo, diet Rockstar

Pecs/Biceps/Forearms
1. incline bench press (pinky on ring)
45X10, 95X10, 135X6, 185X1
205X6, 225X4
A little assistance on last 3 reps of 205, and 3 of 225.
2. decline DB press
70X6, 80X6
Hate these, hard to get DBs up (had to get help), and hard as fuck to balance.
3. neutral grip incline DB flyes
20X8, 30X8
4. cable crossovers
70X2X8
Last 4 of last set was to complete failure/questionable form.
5. standing preacher curls
25X10, 45X8, 75X6, 95X6 (assistance on last 3 reps w/95)
6. alternate DB curls
30X8, 35X8
I found that twisting more to outside at the top gives a better pump.
7. standing cable concentration curls
3X8, 5X8
8. reverse BB curls
40X8, 60X8

Meal 3: 1 scp protein powder, 1 banana (mixed)

9. 30 min. Stairmaster, level 7
I find that trying not to hold onto the rails, as long as I can, makes Stairmaster a much more effect exercise. I dare say that I may even like using it!

Meal 4: 1 large chicken breast, 1/2 c rice
Meal 5: 2 turkey sausages
Meal 6: 1 large chicken breast, low-carb, low-fat yogurt :chomp:
 
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Thighs
1. bench squats
45/95/135X3X10
put on belt
225/275/315X3X6
2. leg press
540/630X2X8
3. leg ext.
8/10X2X8
4. walking DB lunges
30/40X2X20 paces
5. pullthroughs
stack(150)/stack+25/stack+45/stack+2-45'sX4X8
6. seated leg curls
130/110X2X8
7. lying leg curls
5/7X2X8

1: 8 whites+2 yolks, 1/2 c oats, 4 pieces turkey bacon, coffee
2: 10 pieces tuna sushi
3: diet Rockstar (pre-workout)
4: protein shake w/banana (post-workout)
5: 1 large chicken breast, 1 potato sautted in olive oil
6: 1 large chicken breast, 1 mixed salad w/low-carb dressing
7: 1 can tuna mixed w/light mayo :bigbuck:
 
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Delts/Triceps
1. medium grip military press
45/45/95/115X4X10, 135X7 :mad:
2. strict seated side raises: 15X2X8 :mad:
3. twisting alternate front raises-20X2X8
4. bent-over raises-15X2X8 :mad:
5. Hammer behind-neck press:70/140X2X8
Worse delt workout in recent memory.
6. v-bar pushdowns:3X10, 6/8X2X8
7. incline BB ext.: 80/90X2X8
8. overhead one-arm DB ext.:15/20X2X8
9. rope pushdowns:5/6X2X8
30 min. Stairmaster level 7, hard.
Upped the volume. Tired.

Fuck the world. :bigbuck:
 
Back/Grip/Abs
1. wide-stance, pause on pins good mornings
45/95/135x3x10, 225x3
put on belt
275/315/365/405/425x5x3 :dance2:
405 and 425 are both PRs.
2. Ronnie T-bar rows
45/90/135x3x10
3. reverse-grip pulldowns
100/120/140x3x8
4. BB shrugs
135/185/225x3x10
5. heavy alternate hammer curls
30/40/50x3x8
6. standing cable crunches
8/8x2x15, 10x10

Back was sore after set w/405, but I knew that I had 425 in me. Pausing was a bit jarring, but the wide-stance provided a solid base. Hoping to pull 600@220 sometime next spring.
Rested 2 min. on warm-ups and 3 min. for top 4 sets. 90 sec. for auxiallary lifts.

1: 8 whites/2 yolks, 1/4 c oats, 4 pieces turkey bacon, multi, black coffee
2: 1 can tuna salad, can diet Mountain Dew
3: 1 scp protein, 1 banana, vitamin C
4: 1 chicken breast, 1/4 c rice
5: 2 low-carb/high fiber tortillas, 1/2 lb lean burger, 1 oz cheese, veggies, sourcream, salsa
6: 1 can tuna salad :bigbuck:
 
Last edited:
Chest/Biceps
1. low-incline bench press
45/95X2X10, 135X6
185/225X2X5
2. DB bench press
70/85X2X6
3. dips
bwX2X8
4. palms-out DB flyes
30/35X2X8
5. EZ-bar curls
25X10, 45X6
75/95X2X6
6. alternate incline curls
35/40X2X6
7. concentration curls
20/25X2X8
8. BB hammer curls
45/75X2X8
30 min. Stairmaster cycle @level 7 fat burner :bigbuck:
 
Yesterday.
Delts/Triceps
1. DB military press
15X20
30X10
40X10
50X10

2. alternate neutral-grip front raises
20X10
25X10
30X10

3. side raises
20X10 (at sides)
25X10 (in front)
20X10 (in front/little sloppy)

4. bent-over raises
15X10
20X10
25X10

5. rope pushdowns
2X20
3X10
4X10
5X10

6. DB ext.
25X10
30X10
25X10

7. Hammer dips
90X10
180X10
90X20

Tried to add volume and higher reps, body not conditioned for such. Had to get up at 4 am to check out crew team. Tired.

Today.
7-9 am Crew practice

pre-practice: 1 scp protein mixed w/8 oz water
post-practice: 8 oz Gatorade
Meal 1: 8 whites/2 yolks, 1/2 c dry oats w/splash of milk, 4 pieces turkey bacon

I need to lose about 10 pounds, bodyfat is more goal. Probably around 15% right now, want to get to at least 10%, if not 8%. The combination of morning rowing practice and weights/cardio at night should do the trick. :bigbuck:
 
Yesterday.
Back/Calves
1. Dorian BB rows
45X10
95X10
135X6
185X6
205X6
2. Ronnie T-bar rows
90X6
160X6
3. one-arm Hammer rows
90X8
115X8
4. medium grip pulldowns
120X8
130X8
5. seated Hammer shrugs
90X8
180X8
6. hypers
45X15
45X15
7. calf machine raises
160X15
180X15
8. seated calf raises
90X15
140X15
30 min. Stairmaster cycle/fat burner/level 5

Crew was fucking with my sleep pattern/working out, so its a no go. Felt good to be back in the gym. :bigbuck:
 
Arms
1. close-grip floor press
45x10
95x10
135x10
155x10
185x10
195x10
2. DB extensions
25x10
30x10
3. rope pushdowns
2x10
3x10
4. strict short BB curls
25x10
45x10
65x10
5. incline DB curls
25x10
30x10
6. one-arm high cable curls
2x10
3x10
7. alternate hammer curls
25x10
30x10
8. reverse wrist curls
20x15
20x15

:bigbuck:
 
Squat/Deadlift

1. front box squats
45x10
95x5
135x5
225x5
put on belt
275x5 hard, saw some stars
315x1, dumped it because of bad balance
2. good mornings w/belt
135x5
225x5
275x5
315x5 :dance2:
3. BB on back extensions
45x10
45x10
45x10
4. calf raises
160x15
180x15
200x15
5. high decline crunches
45x15
45x15
45x15

I have never done any front squats before, I will try to hit 295 for 5 next week. Quads are my weakness, so I am going to try to bring them up with movements like front squats that place less emphasis on hams/low back (like back squats). Killed GM's, probably good for maybe 345-365 for another 5, but called it do to volume. :bigbuck:
 
Last Thursday, 10-7
Bench/Chest/Delts/Abs
1. pinky-on-ring pause bench press
45x10
95x10
135x5
185x5
225x5
245x2.5, 1.5xforced reps
2. neutral-grip incline DB press
50x8
60x8
3. DB military press
30x8
40x8
50x8
4. DB power cleans
20x8
25x8
5. rope high rows
weightx2x8
6. cable crunches
7x20
8x20
9x15

Trying to get raw bench up now. 225x5 was hard, 245x2.5 was hard also, but I think I can get at least a full 3 reps next week, seeing as how I was not doing heavy pause benches before at all. I don't like neutral grip DB presses, switching to normal grip next week. Also, DB power cleans felt weird, just going to stick with high row variations for the upper back.
Think my new goals at 220's are a 315 raw bench, 500 squat and 600 deadlift. I weigh about 222-225 in the morning now, I'll go up to 230, then diet down (losing mostly water obviously) to 220 for whatever show I decide to do. :bigbuck:
 
Speed Bench/Triceps/Grip
1. speed bench-
45x10 (2 grips)
95x10 (2 grips)
135x8x3 (4 grips) (roughly 50%)
2. paused close-grip
135X5
185X5
225X5
3. rolling back DB ext.
20x8
30x8
35x8
4. hammer curls
30x8
40x8
40x8

Trying to get raw bench up now. 135 felt light and went up fast. I think just cutting down on all of the isolation work that was doing will increase my max.
Its weird, when I do a PLing workout, I feel bigger. When training like a bodybuilder, I feel like a pretty boy that needs to lose another 20 lbs. I am eating more, and getting both larger and fatter, but I feel so good. Can't wait for 1 rep max front box squats tomorrow! :bigbuck:
 
Yesterday.
Delts/Biceps
1. seated DB military press
20x10
30x10
50x6
65x6
2. seated neutral grip front raises
20x8
30x8
3. side raises
(at sides) 20x8
(in front) 25x8
4. rope high rows
6x8
8x8
5. incline DB curls
20x10
30x6
40x6
6. EZ-BB curls
60x6
80x6
7. hammer curls
25x8
30x8
8. one-arm high cable curls
3x8
5x8
9. 30 min. Stairmaster bike (fat burner/level 5) :bigbuck:
 
Thanks for the encouragement Beast. Changed my mind about getting my #'s up. I am endomorphic, and am regaining the weight I lost. I am making friends with Atkins again. :bigbuck:
 
Sat.
AM: ran 1 track mile
Sun.
AM: ran 1 track mile

Today
Chest/Triceps
1. wide-grip incline bench press
45x10
95x10
135x5
185x5
205x5
2. DB bench press
70x6
85x6
3. low-incline flyes
35x6
40x6
4. cable crossovers
40x8
55x8
5. rope pushdowns
3x8
5x8
6x8
6. short BB extensions
75x8
95x8
7. one-arm reverse pushdowns
2x8
3x8

:bigbuck:
 
Back/Abs
1. quarter deadlifts
45x10
135x5
225x5
315x5
405x5 (put on belt)
495x5
2. reverse-grip BB rows
135x6
205x6
225x6
3. wide-grip pulldowns
100x8
130x8
4. wide-grip underhand cable rows
100x8
130x8
5. DB shrugs
100x8
110x8
6. high decline situps
bwx15
bwx15

30 min. Stairmaster bike (Fat Burner/level 5)

Gotta get back into my regular schedule of lifting. This week I will hit everything definately. Trying to clean diet up also. :bigbuck:
 
Delts/Biceps
1. seated lateral raises
10x8
15x8
20x8
25x8
2. Smith-press military press
115x8
165x3/strip/135x4
3. alternate front raises
20x8
25x8
4. bent-over raises
20x8
25x8
5. seated alternate curls
20x8
30x8
35x8
6. cheat BB curls
80x6
90x6
7. machine preacher curls
4x8
5x8
8. alternate incline hammer curls
25x8
25x8

30 min. Stairmaster bike (Fat Burner/level 5)

Going to buy a bike tomorrow so I can do my cardio in the morning. All meals were clean today except my post-workout gorge. Drinking more water, and less soda and shit. :bigbuck:
 
what are quarter deads??

but looks pretty solid bro, I havnt seen any kind of leg day for awhile though??

but maybe I missed something

Peace
 
What up, Soldier? Quarter deadlifts are the same as rack lockouts or top deadlifts. I just set the pin on the lowest hole at my gym, which provides a motion that is just the lockout. I would go lower if the power rack had more holes.
Yeah, you are correct, I have been bitching out on the legs. Plan on hitting them hard tomorrow. Peace, brother. :bigbuck:
 
Chest/Triceps
1. wide-grip bench press
45x10
95x10
135x5
185x1
225x5
245x5
275x1 (wanted 3)
2. medium incline DB presses
70x8
85x8
3. low-incline DB flyes
40x8
45x8
4. machine bench press
16platesx8
17platesx7, 1 forced
5. cable crossovers
6platesx8
8platesx8
6. short rope pushdowns
4platesx8
6platesx8
8platesx8
7. seated overhead DB ext.
70x8
80x7
8. across body one-arm reverse cable ext.
3platesx8
5platesx8

God Damn Best Chest Workout In Memory!
Trained at local gym with a friend that wants to get back into working out. The gym at State has those fucking hexagonal plates and pussy ass rubber coated DBs. Felt much strong with real plates and hard ass DBs! Felt so good today, like what it would feel like to feel the first effects of a cycle, I imagine. More reps, more weight! Ain't on nothing buy protein and low-carbs! Check out my cutting diet journal, and you will see that I didn't eat much today, I don't really know why I feel so good. FUCK YEAH!
 
Thighs
1. completely raw squats
45x10
95x10
135x10
185x6
225x6
275x6
275x6
2. leg press
540x6
630x6
3. leg ext.
10x8
10x8
4. DB lunges
40x8
60x8
5. hanging snatch-grip stiff-legs
135x8
225x8
275x8
6. lying leg curls
130x8
150x8
7. seated leg curls
12x8
14x8

Raw squats suck! Good leg workout. Tired, must eat. :bigbuck:
 
Thursday, October 28

Back/Calves

1. BB rows
45x10
95x10
135x6
205x6
225x6
All reps were good, easier to focus on rows when doing them first.
2. BB t-bar rows
90x6
160x6
3. one-arm Nautillus rows
90x8
135x8
4. close-grip reverse-grip pulldowns
10x8
12x8
5. DB shrugs
80x8
90x8
6. hypers
45x15
45x15
7. Smith-press calf raises on block
135x15
225x15
8. seated calf raises
90x15
135x15

30 min, walking 4 mph :bigbuck:
 
Yesterday.
Chest/Biceps
1. supine bench press:
45x10
95x10
135x5
185x1
225x5
255x5 :dance2: PR
2. low-incline DB press:
80x6
90x6 :dance2: PR
3. supine DB flyes
35x8
40x8
4. pec-deck
100x8
110x8
5. standing alternate DB curls
30x8
40x8
45x5, plus 1 cheat
6. EZ-bar preacher curls
75x8
95x5.5, .5 forced rep
7. cable concentration curls
3x8
4x8
Best chest workout in a long time. Getting my buddy into working out, so I think having a partner definately helps my confidence with the presses. I haven't had a workout partner since high school, and I think that my chest and shoulder workouts have definately suffered because of it.
255x5 is the best supine bench rep PR I have ever had, and the 90x6 on the low-incline were all good, deep reps. I was actually in a time crunch yesterday, which made me focus more, and I had a better workout. :bigbuck:
 
AM:
30 min. treadmill, 4mph

PM:
Back
1. deadlifts
45x10
135x10
225x10
315x5
put on belt
405x5
455x3+3/4
Last rep on 455 was close to a lockout, but I didn't want to try and hitch it and fuck my back up. On 1 rep shit I would, but reps take a lot more out of me.
2. reverse-grip BB rows
135x6
185x6
225x6
3. BB t-bar rows
135x8
205x6
4. one-arm Nautilus rows
90x8
145x8
5. reverse-close grip pulldowns
10x8
13x8
6. DB shrugs
90x8
100x8

I fucking wanted 455 for 5 good reps, gonna hit that shit next week! Never had this low of bodyfat with my current size and strength. Gonna use the treadmill 6 days a week for 30 minutes each morning. Trying to just eat well, the low-carb shit fucks me up too much. Can fit back into 36 size pants, so that's good.

1: 8 whites/2 yolks, 5 pieces turkey bacon
2: Panda Express rice bowl w/Mandarin chicken
3: Met-RX protein bar
4: 1 bag popcorn, 1/2 lb. ground beef, carb-free energy drink
5: 8 oz. Gatorade, 1 scp. protein powder w/water
6: 2 medium size potatoes, salmon, salad w/carb-free dressing
7: 1 can tuna mixed w/light mayo :bigbuck:
 
AM:
30 min. treadmill, 4 mph

1: 8whites/2yolks, 5 pieces turkey bacon
2: 8 piece spicy tuna sushi roll
3: medium a la carte chicken
4: 8 piece tuna sushi roll :bigbuck:
 
lookin good man! dont forget to post up those leg days, i think you skip it sometimes. is your weight changing like you wanted it to?
 
You are correct that I have ducked out a little on legs lately. And yes, my bodyfat is decreasing, and the cuts are coming. i'm gay. I'll post some pictures when I am more secure with my appearance.

AM: 30 min. treadmill, 4 mph

PM:
Delts/Triceps
1. DB military press
30x10
40x6
60x6
70x6 :dance2:
2. side raises
20x8
30x8
3. wide-grip upright rows
95x8
115x8
4. cable pulley pulls
4x8
6x8
5. rope pushdowns
4x15
8x8
10x8
6. seated overhead DB ext.
60x8
70x8
7. across-body one-arm cable ext.
4x8
5x8

Hitting DB military press for 70x6 felt great. Little slower workout than normal, gonna bring a stopwatch from now on. Diet and cardio are doing well, starting to see some cuts!

1: 8whites/2yolks
2: rice bowl w/chicken
3: 1 can tuna mixed w/light mayo, carb-free energy drink
4: 8 oz. Gatorade, protein shake
5: 1chicken breast, 1 potato sautteed in olive oil, salad
6: 1 can tuna
7: 1 can tuna :bigbuck:
 
AM: 30 min. treadmill, 4 mph

PM: thighs
1. squats
45x10
95x10
135x10
225x5 (belt)
275x5 (belt)
315x5 (belt/light wraps)
365x5 (blet/light wraps) :dance2:
2. leg press
590x6
680x6
3. leg ext.
180x8
200x8
4. DB lunges
40x8
60x8
5. lying leg curls
130x8
150x8

Fucking gym closes at 6 now, previously was 8, so I had to cut my workout short. Only 2 sets for hams is not that bad, seeing as how using Westside for years overemphasized them. 365x5 on squats is my greatest rep PR. Having my training partner call when I hit parallel really helped me, I now realize that I was going too low when I was working out alone. My buddy said that I was still actually going 1/2 to 1 inch below parallel still. Also, I fit the belt snug, not super tight, same with wraps, and think that helped.
One solid week of training, cardio and nutrition feels really good. I am also going to institute a calves only day on Tuesdays to bring up that lagging bodypart. Peace!

1: 8whites/2yolks, 5 pieces turkey bacon
2: rice bowl w/chicken
3: 8 oz. Gatorade, protein shake
4: 8 oz. lean steak, 1 potato lightly sautteed in olive oil, salad
5: 1 can tuna
6: 1 can tuna :bigbuck:
 
Yesterday.

AM: treadmill, 30 min./4 mph

PM: chest/biceps/forearms
1. incline bench press
45x10
95x10
135x5
185x1
205x5
225x3 (I wanted to get 5, but it wasn't in the cards)
2. supine DB press
90x6
100x6 :dance2:
3. high incline flyes
35x8
45x8
4. DB pullovers
40x8
60x8
5. EZ-bar curls w/arm blaster
25x10
45x10
75x6
95x5+1 cheat
6. incline DB curls
35x8
40x5+1 cheat
7. standing concentration curls
20x8
30x8
8. strict hammer curls
25x12
3x11+1 cheat

Pretty good workout. Still thinking I am resting too long between sets, definately going to bring a stop watch today. I wanna shoot for 2 minutes between sets, maybe 3 for compound movements.
As a side note, size 36 pants are becoming baggy for me each week. When I was my fatest in my life, 40 were tight, and last time I tried to cut down, got down to fitting into 36's.

1: 8whites/2yolks, 5 pieces turkey bacon
2: rice bowl w/chicken
3: Met-RX protein bar
4: 8 oz. Gatorade, protein shake
5: 1 chicken breast, sautteed potato, salad
6: 1 chicken breast
 
AM: 30 treadmill, 30 min./4mph

PM: back/calves
1. hook-grip pulldowns
6x15
8x10
11x8
12x8
2. BB rows
185x8
205x8
3. Ronnie T-bar rows
90x10
135x10
4. Nautillus compound rows
90x10
180x10
5. V-bar pulldowns
11x10
12x10
6. DB shrugs
80x10
90x10
7. Smith-press calf raises on wood block
105x20
195x15
8. seated calf raises
90x15
115x15

Good workout. Trying to up the reps, trying something different. No deads because I have to workout Mon.-Thurs. because I am out of town this weekend. More of a pump, obviously, felt good.

1: chicken breast
2: 8whites/2yolks, 1 sautteed potato, 5 pieces turkey bacon
3: small steak
4: 8 oz. Gatorade, protein shake
5: sushi
6: 1 can tuna
(possibly) 7: 1 can tuna :bigbuck:
 
On Thursday.

Delts/Triceps

1. DB military press
30x10
40x10
60x8
70x8 :dance2:
2. one-arm side laterals
20x8
30x8
3. twisting alternate front raises
25x8
35x8
4. reverse pec-deck
100x8
130x8
5. false-grip pushdowns
5x15
12x8
14x8
6. standing EZ-bar ext.
75x8
95x8
7. reverse one-arm pushdowns
4x8
6x8

30 min. bike :bigbuck:
 
Bench Assistance
1. close-grip bench press
45x10
95x10
135x5
185x5
225x5
235x5
2. rolling-back DB ext.
30x10
30x10
30x10
3. lat machine pushdowns
4x10
4x10
4x10
4. BB curls
65x10
85x10 (last 2 cheat)
5. hammer curls
30x10
30x10

Back from a short break. Gonna try and get my #'s up hopefully. Off to eat. :bigbuck:
 
On Sunday.
Deadlift Assistance
1. raw bench squats (bench at parallel for me)
45x10
135x10
225x5
275x5
315x5
Could have hit 335 for 5, but I went raw, so I called it.
2. pullthroughs
stackX10
stackx10
stackx10
3. calf raises
90x15
135x15
160x15
4. side bends
70x15
70x15
70x15

Good, short workout. I speculate that my lifts will go up just from my elimination of all of the isolation lifts that I was doing before. Since my workouts are going to be shorter, I am going to try and get the intensity to an even higher level because I will not have to sustain it as long as before.
 
Yesterday.
Maximum Effort Bench Press
1. raw-pause bench (middle finger on ring)
45x10
95x10
135x5
185x1
225x1
245x1
275x1 PR!
2. low-incline DB press
70x6
80x6
90x6
3. DB military press
40x8
50x8
60x6.5+.5forced
4. high rows
12platesx10
13platesx10
14platesx10
5. standing cable crunches
12platesx15
13platesx15
14platesx15

PR on bench press! I have never trained heavy without a shirt, but I just in there and pushed it. I guess I have to start somewhere. A little work on technique and bar placement will help me alot. My goal is at a 315 raw at the WABDL competition.
Brought a stop watch, 3 minutes between benches, 90 second for everything else, except abs which I rested 1 minute for. :bigbuck:
 
Maximum Effort Squat/Deadlift
1. squats w/old Inzer single ply suit (more like a singlet)
45x10
135x10
225x5
315x1 (belt)
405x1 (belt/light wraps) PR@220!
455x1 (belt/medium wraps) PR@220!
475x1 (belt/medium wraps) PR@220!
2. shouler-width stance full-ROM GM's
135x5 (loose belt)
225x5 (loose belt)
315x5 (loose belt)
3. rack DB rows
90x8
95x8
100x8
4. weighted sit-ups
bw+50x15
bw+50x15
bw+50x15

Best squat workout ever! I squatted 380 when I pulled 500 @198 when I was coming off solid PR training. I hit 500@245 earlier this year when I was PLing for a while. 475@220, after coming off a bodybuilding program gives me hope. I guess doing 5 rep box squats keep some strength up. I think I could hit 500 in a couple weeks, I need to get used to heavy ass weights again. My goal is 600@220, but my bodyweight might go up by then because as an endomorph, I gain weight easily. Shit, now I remember how fun PLing is! :bigbuck:
 
Yesterday.
Bench Assistance
1. speed bench @60%
165X8X3
2. close-grip bench press
205x5
225x5
245x5 (slight half spot on last 2 reps)
3. rolling DB ext.
30x8
35x8
40x8
4. BB curls
45x8
65x8
85x8
95x6
5. alternate hammer curls
30x8
35x8
40x8

Good workout. Getting back into the groove of performing speed bench was a little difficult. Close-grip #'s were good because I hit 245x5 last week, without doing 8 sets of speed bench first. Shoulders are sore, placing the bar lowering on my torso always hits my delts a lot harder, but they will adjust. :bigbuck:
 
Yesterday.
1. high chest/arms out bench press
45x10
95x10
135x5
185x2
225x2
245x2
275x2 :dance2: PR!
295x.5+light spot, .5+light spot
I am really starting to love benching. It used to be my most hated of all lifts. 275 was not an expected accomplishment, I also did not realize that I was handling 295 on my last set until I got home. Shit, I never thought I would be approaching 300 for reps with bodybuilding form. Plus, all this shit I hear about heavy benching not being beneficial for your pectoral development is false, it is the form of the lift that dictates the muscle recruitment. I know this cause I felt it in my chest yesterday!
2. high chest/arms out incline bench press
135x5
185x5
225x3+2 forced reps
I wanted 225x5, but shit, after heavy benching, 225x3 is still good!
3. low-incline DB flyes
40x6
50x6
4. strict Olympic BB curls
45x10
65x6
95x6
5. alternate strict DB curls
40x6
45x6
6. alternate strict hammer curls
30x8
40x8

God damn! Best workout in a long time! I guess you could say that I am a late bloomer, because lately my reps an #'s have been going up. All I do is eat well and drink a protein shake after I workout. So, the increases are all me! Fuck, I WANT TO KILL THAT SHIT and FUCKING KILL 405 FOR BENCH LIKE BEAST! Deadlifts tomorrow, 500x2 will go down. I WILL FUCKING MURDER THAT BIATCH! :bigbuck:
 
Back
1. deadlifts
45x10
135x10
225x10
315x2
405x2 (belt)
455x2 (belt)
495x2 (belt/chalk) :dance2: PR
2. underhand BB rows
135x6
205x6
225x6
3. Ronnie t-bar rows
135x8
180x8
4. hook-grip pulldowns
10px8
12px8
5. DB shrugs
90x8
100x8

Deadlifts were hard and heavy. Nice thing about my corner gym is that I can use chalk! Rows were pretty heavy considering I just deadlifted.
Decided I need to get back to clean diet/cardio. Having a treadmill in your room, and not using it is pretty pathetic! Good day. :bigbuck:
 
Delts/Triceps
1. DB military press
30x10
40x10
60x6
70x6
75x6 PR :dance2:
2. side laterals
20x8
30x8
3. alternate front raises
30x8
35x8
4. bent-over raises
20x8
30x8
5. rope pushdowns
6px15
10px8
11px8
6. DB ext.
30x8
40x8
7. overhead DB ext.
20x8
30x8

Great workout. PR on DB military press.
Trying to clean up diet.

1:5 eggs
2:rice bowl w/chicken
3:protein shake/apple
4:2 chicken legs/1 sauteed potato
5:protein bar/lo-carb energy drink :bigbuck:
 
Hey bro, good job on the progress. :supercool

I had an only ok back workout today and I only get a workout like that maybe once a month. It justs happens, just like sometimes you go and destroy it like you've been doing. The body is cyclical in nature. Just go with the flow and ride it out man and enjoy the pr's.
 
Legs
1. bench squats@parallel
45x10
135x10
225x10
315x5 (belt)
365x5 (belt) PR! :dance2:
385x5 (belt) PR!!! Dorian set to the max! :dance2:
2. leg press
540x8
630x8
3. leg ext.
140x8
160x8
Took a rest. Shot like a motherfucker. Almost felt like puking. Hardest quad workout in memory.
4. lying leg curls
130x8
150x8
5. seated leg curls
12px8
14px8

Fuck! That was a hard workout. No spotter/training partner, just pins in the rack to save me if I failed. Finding the nonuse of 405 to be unacceptable. I want nothing under 405 on lower body power movements. More PR's. Off to bed.

1: 4 eggs, hashbrown, 4 pieces turkey bac, on
2: chicken, rice bowl, tea
3: protein shake w/milk, banana
4: 3 fish tacos from Islands, some chips w/guacamole, diet Coke
5: can of tuna
6: can of sardines
 
Chest/Biceps/Forearms
1. high chest/arms out bench press
45x10
95x10
135x5
185x5
225x5
245x5.5
2. low-incline DB press
80x6
90x5 (fuck!)
3. DB flyes
40x8
45x8
4. Cybex flat press machine
12platesX8
13platesX8
5. incline DB curls
30x8
40x8
6. EZ-curl preacher curls
75x8
85x8
7. back-2-stack cable curls
8platesx8
9platesx8
8. reverse curls
45x8
60x8

30 min. Life Cycle fat burner/level 4

Shitty ass workout! Training partner absent, first day of new diet, and hours later than when I usually workout. 245x5.5 was total failure, had to rack the bar on the low setting of the bench. 90x5 sucked. Biceps pretty good as usual. Did cardio.

1: 8whites/1yolk, 5 turkey bacon
2: chicken-rice bowl
3: protein bar
4: protein shake (1 c skim milk, banana, protein)
5: steak, hashbrown, veggies, salad
6: sardines :bigbuck:
 
Back/Calves
1. deadlifts
45x10
135x5
225x5
315x5
405x5 (belt/chalk)
455x3 (belt/chalk)
I felt a little muscle in my left hip flexor region, so I stopped at 3 reps at 455. I think I might have aggrevated this little muscle because I have been pushing too hard when I am passing solids, seriously. Gonna take a break from deads next week, go heavier on rows. I do want 455x5 so.
2. BB rows
135x8
185x8
225x8
3. hook-grip pulldowns
10platesx8
12platesx8
4. Nautillus rows
180x8
270x8 (cheat, back was toast)
5. DB shrugs
90x8
100x8
6. seated calf raises
45x15
90x15
135x15
7. BB calf raises
135x15
225x15
315x15

30 min. LifeFitness bike (Fat Burner, level 4)

Not hitting 455x5 on deads pissed me off, but I am glad that I did not hurt myself. Definately feeling the effects of dieting, plus I did not drink an energy drink pre-workout. I am currently speculating that some medication I am taking has helped keep me lean when I was eating off diet, and is expediting the dieting process currently.

1: 1yolk/8whites, 5 pieces turkey bacon, 1 c coffee
2: 1 scoop rice, chicken
3: protein bar, tall coffee w/splash skim milk/Splenda
4: 1 c skim milk, banana, 1 scp protein
5: hashbrown, trout, brocolli, salad
6: tuna salad :bigbuck:
 
Delts/Triceps
1. no-momentum military press
45x10
45x10
95x5
135x6
155x6
2. EZ-curl bar high rows
75x8
95x8
3. side laterals
20x8
25x8
4. reverse pec-deck
130x8
140x8 (last 2 cheat)
5. rope pushdowns
6platesx15
8platesx8
9platesx8
6. incline close/false-grip EZ-curl bar ext.
75x8
95x8
7. bench dips
bwx8
bw+45x10

30 min. LifeCycle bike (Fat Burner/level 4)

Pretty good workout. Not much to say. Getting a lot leaner though on new diet.

1: 1 c skim milk, banana and protein powder
2: protein bar, tall black tea w/splash skim milk/Splenda
3: 1 small beef stir fry bowl cooked in sesame seed oil
4: can of tuna, low-carb energy drink
5: protein can drink
6: chicken breast, potato, salad and veggies
(7: can of tuna)
(8: can of tuna) :bigbuck:
 
Thighs
1. box squats
45x10
135x10
225x10 (belt)
275x10 (belt)
315x7 (belt) FUCK! I WANTED 10 REPS!
2. leg press
400x10
580x10
3. leg ext.
140x10
140x10
4. pullthroughs
stackx10
stackx10
5. lying leg curls
130x10
150x10
6. ass machine
50x8 per side
70x8 per side

Holy shit, I tried to kill myself. I took a stopwatch and rested 90 seconds between all sets, and 3 minutes between quads and hams. Damn, was I spent. My low back was pumped to hell from the box squats, I think I left the belt too loose. Gonna try 90 second rest periods for other muscle groups. Might shock my CNS, and will also help my weight loss efforts. I think I will stick with 8 reps as my highest, 10 is too hard to focus on. I have no idea how guys train in the 10-20 rep range.
Really fucking shitty night. Stuck to my diet though, no cigarettes and lattes. Shit, bodybuilding is the only thing that I give, and I get more back. Fuck girls and fuck going out. Man, that can of tuna tasted good!

1: 1 c skim milk, 1 scp protein powder
2: 1yolk/8whites, 1/2 c steel-cut oats, 5 pieces turkey bacon, tea
3: can of tuna straight, no-carb energy drink
Trained.
4: 1 c skim milk, 1 scp protein powder, apple
5: chicken breast, sauteed potato, salad
6: can of tuna straight
7: some more gross shit possibly :bigbuck:
 
AM: 30 min. treadmill (4mph/1%incline)

PM: Pecs/Biceps/Abs
1. low-incline DB press
30x10
40x10
60x6
80x7 (fuck)
70x7 (fuck)
2. flat DB press
80x8
90x6 (fuck)
3. low-incline flyes
30x8
35x8
4. Cybex machine press
10platesx8
12platesx8
5. EZ-curl BB preacher curls
45x8
75x8
95x8 (total failure)
6. incline DB curls
30x8
35x7+1 alternate curl each arm
7. cable curls
6platesx8
8. hammer curls
25x7+1cheat
9. leg raises
bwx2x10
10. cable crunces
10platesx20
12platesx20

Damn. The combination of dieting and shorting my rest periods to 90 seconds is kicking my ass. I never have a good pec workout without starting with a barbell exercise. Cardio in the AM. Did abs, that was good. Vascularity is improving. Off to cook some chicken breast and rice! Peace. :bigbuck:
 
Cardio: 30 min. treadmill (4mph/1%incline)
1: 1yolk/8whites, 1/2 c steel cut oats, 5 pieces turkey bacon, coffee
2: 8 oz. lean grilled hamburger
3: 1 can tuna straight, 1 small potato sautteed in olive oil
Cardio: 30 min. brisk walk with various inclines being pulled by 115 lbs. dog/1-2 walked on campus
4: 1 c skim milk, 1 banana, 1 scp protein powder
5: 1 can sardines, Romaine lettuce w/low-carb dressing

I weighed 215 this morning after cardio, shit I am getting light. I need to eat more often, but it is finals week for me in school. :bigbuck:
 
Hell yeah! I weighed 213.5 this morning, gotta get used to being lighter. I know you are in the service, reminds of how my ex-training partner who is now a Marine said his duties affect his training. :bigbuck:
 
AM: 30 min. treadmill, 4mph/1%

PM: back/calves
1. reverse-grip pulldowns
8platesx8
10platesx8
12platesx8
14platesx8 PR :dance2:
2. reverse-grip BB rows
135x6
205x6
225x6
3. Ronnie t-bar rows
135x8
160x8
4. hand-on-rack DB rows
100x8
125x8 (performed strapless) PR :dance2:
5. DB shurgs
100x8
125x6+2 cheats PR :dance2:
6. seated calf raises
90x12
135x12
145x12
7. BB calf raises
225x12
315x12

Great workout. Almost didn't do to the gym because of finals. Nutrition a little sporadic, leaner everday!

pre-cardio: 4 cups coffee, 300 mg bupropion
Cardio.
1: 1yolk/8whites, 1/2 c steel cut oats, 5 pieces turkey bacon, fish oil
2: protein bar
3: beef jerky, low-carb Monster energy drink
4: 1 sautteed potato, chicken breast
Trained.
5: 1/2 c skim milk, banana, proteing powder
6: 8 oz. lean grilled hamburger, 2 pieces stone-ground whole wheat bread, a little mayo
7: (will be) Romaine lettuce salad, can of sardines
 
Yesterday-AM: 30 min. treadmill 4mph/1% incline

Today:
AM: treadmill 30 min. 4mph/1% incline

PM: delts/triceps
1. Smith-press military press
15x10
65x10
105x8
125x8
155x6
10 sec. rest/pause
155x2
2. seated lateral raises
20x8
25x8
3. behind-back cable laterals
3platesx8
4platesx8
4. reverse machine flyes
130x8
150x8
5. pushdowns
6platex8
8platesx8
12platesx8
12platesx8
6. incline DB ext. (first time doing these)
30x8
40x6+2 cheat
7. one-arm rope pushdowns
3platesx8

1: 1 c skim milk, scp protein powder
Cardio.
2: 1yolk/8whites, 1/2 c steel-cut oats
3: can of sardines
Trained.
4: 1 c skim milk, 1 banana, scp protein powder
5: 8 oz. steak, 1 sautteed potato, salad, veggies
6: can of sardines
7: ??? :bigbuck:
 
AM: treadmill 30 min. 4mph/1%incline

PM: quads/hams
1. hack squats
sledx10
90x8
180x8
230x8
270x8
2. leg press
400x8
600x8
3. leg ext.
140x8
160x8
4. DB lunges
30x8
40x8
5. lying leg curls
110x8
150x8
170x8 PR :dance2:
6. seated leg curls
14platesx8
16platesx8 PR :dance2:
7. stiff-legged deadlifts
135x8
225x8

Pretty good workout. Not using wraps on the hacks kinda hurt my knees so I didn't go really heavy. Gotta use more weight for lunges. Hammies were fresher because no squat/box squat work. Went light on the stiff-legs as more of a stretch to try and isolate the hammies.
I hit cardio every morning this week. Diet is going well. I got a pedicure today, and that shit rocked.

Cardio
1: 1/2 c steel-cut oats, 1yolk/8whites, 5 pieces turkey bacon, fish oil, multi, coffee
2: chicken breast
3: Kashi Go-Lean protein bar, Monster lo-carb energy drink
Trained.
4: 1 c skim milk, banana, 1 scp protein powder
5: chicken breast, sautteed potato, salad
6: chicken breast, diet Dr. Pepper Super Big Gulp
7: can o' tuna :bigbuck:
 
awesome lifts like always bro, but why did you do SLDL after leg curls, it seems like that is kinda backwards, hitting the iso movement after the compound movement?

and bro, no standard deads??

Peace
 
I do stiff-legs last to get more of a stretch in my hammies. I can go much heavier on them, and have, but I always found that I was hitting my erectors more than my hamstrings.
I have decided to rotate deadlifts every other week, especially since I am dieting hard and doing cardio 6 days a week. I don't want to fuck with my CNS too much consider all the pressure I am putting on it. Have no fears, I will be hitting heavy 5 rep deads this week. :bigbuck:
 
Chest/Calves
1. bench press
45x10
95x10
135x6
185x1
205x6
225x6 (failure)
2. medium incline DB press
70x6
80x6 (failure)
3. dips
bwx8
bwx6 (failure)
4. machine flyes
150x6, 130x3, 110x3, 90x6 (drop set)
90x12
5. angled calf machine raises
180x12
200x12
6. seated calf raises
90x12
135x12
7. leg press calf raises
200x20
400x20

Workout sucked, dieting and AM cardio is taking its toll. Normally, I could hit 245x6 on bench and 90x6 on incline DBs. I just put calves with chest in my split to prioritize them, they suck.

Woke-up: 4 cups coffee
AM cardio: treadmill, 4mph/2%incline
Meal 1: 1yolk/8whites, 1/3 c steel-cut oats, 4 pieces turky bacon, fish oils, multi
Meal 2: 1 can tuna, Romaine lettuce salad w/ sprinkle of no-carb dressing
Pre-workout: 1 can Monster low-carb energy drink
Trained.
Post-workout: 1 scp protein powder and banana mixed in water
Meal 4: 1 large chicken breast, 1 large pototo (should have cut in half), 2 tbsp olive oil
Meal 5: 1 can tuna
Meal 6: 1 large chicken breast :bigbuck:
 
AM: treadmill, 30 min. 4mph/2%

PM: back
1. deadlifts
45x10
135x10
225x5
315x5 (belt)
365x5 (belt/chalk)
405x5 (belt/chalk)
2. false-grip pulldowns
10platesx8
12platesx8
3. reverse-grip BB rows
135x8
185x8
4. Ronnie t-bar rows
90x8
135x8
5. one-arm pulldowns
3platesx8
5platesx8
6. BB shrugs
135x8
225x8

I went lighter on deads to make sure I could hit the weight for all 5 good reps. Next time I deadlift I am going to go for 425x5. Good thing about deadlift power is that it doesn't change much with weight loss. I also went a little lighter on the other motions to get a full ROM and all 8 good reps. Adding a fifth day to my split helps during dieting as to not make me burnout.

Cardio
1: 1/3 c steel-cut oats, 1yolk/8whites, 5 pieces turkey bacon, fish oil, multi, 4 cups coffee
2: 1 c soy milk, 1 scp protein powder
3: 1 can tuna, diet Rockstar
Trained.
4: 1 c soy milk, banana, 1 scp protein powder
5: chicken breast, 1 small potato, 1 tbsp olive oil
6: Romaine lettuce salad w/sprinkle low-carb dressing, 1 can tuna
7: chicken breast :bigbuck:
 
AM: treadmill/30min/4mph/2%

Cardio.
1: 1yolk/8whites, 4 pieces turkey bacon, 3 cups coffee, fish oil, multi
2: grande ice coffee w/Splenda
3: chicken breast salad w/Mandarin oranges/cashews, light honey mustard dressing
4: 1 can tuna, salad, light no-carb dressing
5: 1 chicken breast w/ 1/8 c no-carb cheese sauce
6: In&Out Double-Double Protein Burger
7: 1 can tuna

No more ultra-low carb days! Shit, I have a head ache. Protein burger was a stretch diet wise, but okay since its a no-carb day. Back to normal tomorrow, going to weight myself in the morning. :bigbuck:
 
BlondBomber said:
I do stiff-legs last to get more of a stretch in my hammies. I can go much heavier on them, and have, but I always found that I was hitting my erectors more than my hamstrings.
I have decided to rotate deadlifts every other week, especially since I am dieting hard and doing cardio 6 days a week. I don't want to fuck with my CNS too much consider all the pressure I am putting on it. Have no fears, I will be hitting heavy 5 rep deads this week. :bigbuck:
Click to expand...

HA

Bro I aint fearin nuttin when it comes to your work outs bro, was just wonderin what your methods behind the madness were bro! I dont do cardio at all right now, so I do deads basically twice a week, once as SLDL, and the otehr as standard deads. If my knee wasnt jacked I would be doing squats too!! HA

Peace
 
AM: treadmill/30min/4mph/2%

PM: delts/triceps/biceps
1. seated military press
50x10
50x10
100x6
140x6
140x7.5+.5spotted rep
2. lateral raises
20x8
30x6
3. twisting alternate front raises
20x8
30x8
4. bent-over raises
20x8
25x8
5. cloth-handle pushdowns
25x8
35x8
45x8
6. Olympic BB curls
50x8
70x8
90x8 (little cheat on last few reps)
7. standing overhead DB ext.
60x8
70x8
8. incline DB curls
30x8
35x6
9. one-arm overhead DB ext.
20x8
30x8
10. standing concentration curls
20x8
30x8
11. hammer curls
20x8
25x7+1cheat

I worked at a hardcore PLing gym today, thus the 50 lbs. bar. I got 140x7.5 on my last set of military press because the first set I had the chair too far back and on the second I had my training partner stand on the back because it wobbles because its old and uneven. I decided to hit arms also because the holidays fuck up my gym schedule. Alternating triceps and biceps exercises was okay, no great pump like I had anticipated.

Cardio.
1: 1yolk/8whites, 1/3 c steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee w/Splenda
2: chicken breast
3: Monster low-carb energy drink
4: 1 c soy milk, banana, 1 scp protein powder
5: Panda Express Mandarin chicken rice bowl w/o sauce
6: salad w/low-carb dressing, chicken breast, tea
7: 1 can tuna :blondbomber:
 
Thighs
1. squats
45x20
3 min.
135x10
3 min.
225x5
3 min.
315x5 (belt)
3 min.
365x5 (belt/wraps) PR :dance2:
5 min.
405x2 (belt/wraps) PR :dance2:
The weights shifted after my first rep, so my spotter pushed them in, which in turn threw me out of my groove. I was probably good for 405x3, but that will just have to be my next goal.
2. leg press
500x8
580x8
3. leg extensions
140x8
160x8
4. DB lunges
30x8
40x8
5. pullthroughs
stackx10
stackx10
6. lying leg curls
150x8
170x8
7. one-leg cable curls
4platesx8
6platesx8
90 second rest periods for everything but squats. Good workout, coming off 2 cheat days probably helped. Gotta weight myself, bodyweight probably approaching 210.

1: 1/2 c steel-cut oats, 1yolk/8whites, 5 pieces turkey bacon, fish oil, multi, 4 cups coffee
2: 1 scp protein powder, banana,
3: chicken breast, potato, 1 tbsp olive oil
4: 1 can tuna
5: chicken breast, 1 c kidney beans
6: chicken breast, salad w/light low-carb dressing :bigbuck:
 
Last edited:
Yesterday.
Chest/Triceps
1. incline bench press
45x10
95x10
135x5
185x5
205x5
2. bench press
205x6
225x6
3. decline DB press
70x8
80x8
4. low-incline flyes
35x8
45x8
5. close-grip floor press
135x6
185x6
225x5
6. incline close/false-grip EZibar ext.
75x8
95x8
7. rope pushdowns
6platex8
8platesx8

Good workout. Adding more pressing movements for chest, and adding triceps after chest, just feel more natural. I increased rest periods for pressing movements to 3 minutes and 2 minutes for everything else. 90 seconds was killing my lifts, and I'm not looking to circuit train.

1: 5 eggs w/cheese, hashbrown, 2 pieces whole-what toast w/margarine, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee
2: apple
3: 1 scp protein powder, banana
4: Rice King chow mein w/2 orders orange chicken
5: some shrimp/pasta dish I can't remember how to pronounce, Caesar salad, bread w/butter, 3 bites mud pie, two glasses Ben Arbor White wine, 1 glass champagne

Fuck! Last two times I ate at really nice restaurants, I get sick! I think the combo of heavy food, sugary desert and alcohol (I am not suppossed to drink because of medication I take) fucks me up. Started to feel sick after dinner, threw up a little in bathroom (forced myself) and threw up on the drive home (sorta forced myself). I fucking hate being sick! I have learned my lesson and will not eat off my diet anymore, especially sugar, and I can't drink at all anymore! Well, at least I will not forget my 21st birthday! Shit, I used to be able to easily drink 2 bottles of wine, and now I throw the fuck up after three glasses. I guess this is good, because along with getting sick after smoking a cigarette, I can't really cheat anymore and feel good. Even when I eat a big breakfast, I fell off and guilty because I know that I should have eaten my egg whites and oatmeal. I think I am becoming a little OCD about the diet because I feel real guilt after cheating or not doing cardio! I don't think I could have had a more anticlimatic 21ist birthday if I tried. The one good thing about throwing up was not having to fully digest all those dirty calories! Not gonna start that pattern, I just always look for an upside. :bigbuck:
 
Calves/Abs
1. old-school standing calf raise machine
120+2-45'sx15
140+2-45'sx15
160+2-45'sx15
2. old-school seated calf raises
25x15
50x15
3. single-leg calf raises off glute-ham support
30x15
40x15
4. ball crunches
bwx20
bwx20
bwx20
5. roller abs
bwx15
bwx15
bwx15
6. overhead broom twists
1x25
1x25
1x25

Added this day to get my calves and abs up. I trained at my old hardcore PLing gym. There are old school machines there and they kick ass! The calf raise machines are fucking hard, no counterbalancing, or any of that new shit. Roller abs were hard, I should feel those.

1: 8whites/1yolk, 1/2 c steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee
2: chicken breast, 3/4 c kidney beans
3: can of tuna, Monster low-carb energy drink
4: 1 scp protein
5: dry baked potato, chicken breast, salad w/light low-carb dressing
6: Hooters chicken salad w/light Italian dressing (no croutons), 2 cups diet Coke
7: can of tuna :bigbuck:
 
Back
1. close/reverse-grip pulldowns
8platesx8
10platesx8
12platesx8
14platesx8 PR :dance2:
2. BB rows
135x8
225x8 (straps)
I need to lessen the weight to get a better contraction.
3. supported T-bar rows
90x8 (straps)
115x8 (straps)
4. DB rows on bench
90x8 (straps)
100x8 (straps)
Didn't let my arms down to the ground, good contractions.
5. v-bar pulldowns
10platesx8
12platesx8
6. DB shrugs
90x8 (straps)
100x8 (straps)
7. hypers
bw+45x15
bw+45x15

Good back workout, experimenting with the straps. Gotta start doing cardio again, weighed 215.5 this morning. Nutrition back on track, getting more vascularity back after cheat days. Gonna try and go back to just drinking coffee in the morning, more of an economic thing, hate wasting money on drinks!

1: 1yolk/8whites, 1/2 potato sautteed in olive oil, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee
2: 1 can tuna
3: Panda Express Mandarin chicken (w/o sauce), white rice
4: 1 can tuna, Monster low-carb energy drink
Trained.
5: 1.5 scp protein (upped by .5 scp)
6: 1 dry baked potato, chicken breast, salad w/low-carb dressing
7: 1 can tuna, diet Dr. Pepper Super Big Gulp :bigbuck:
 
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