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Joined 6/13/08 and ready for 7/1/08
- Thread starter shogun7
- Start date
shogun7
New member
Biceps and Back-7/8/07
Pull downs
1st-100lbs 20 reps
2nd-120lbs 15 reps
3rd-130lbs 9 reps
4th-140lbs 7 reps
5th-125lbs 13 reps
One arm dumbbell rows
1st- 20lbs 22 reps
2nd-25lbs 13 reps
3rd- 30lbs 8 reps
4th- 40lbs 6 reps
5th-35lbs 9 reps
Shrugs-
1st- 65lbs 23 reps
2nd- 80lbs 16 reps
3rd-85 lbs 12 reps
4th 90lbs 9 reps
5th- 80lbs 13 reps
Cambered curls
1st- 35 lbs 21 reps
2nd- 40 lbs 15 reps
3rd- 45lbs 8 reps
4th- 50lbs 5 reps
5th- 40lbs 7 reps
Pull downs
1st-100lbs 20 reps
2nd-120lbs 15 reps
3rd-130lbs 9 reps
4th-140lbs 7 reps
5th-125lbs 13 reps
One arm dumbbell rows
1st- 20lbs 22 reps
2nd-25lbs 13 reps
3rd- 30lbs 8 reps
4th- 40lbs 6 reps
5th-35lbs 9 reps
Shrugs-
1st- 65lbs 23 reps
2nd- 80lbs 16 reps
3rd-85 lbs 12 reps
4th 90lbs 9 reps
5th- 80lbs 13 reps
Cambered curls
1st- 35 lbs 21 reps
2nd- 40 lbs 15 reps
3rd- 45lbs 8 reps
4th- 50lbs 5 reps
5th- 40lbs 7 reps
shogun7
New member
Thanks Omega.
Legs 7/10/08
Leg Press
1st- 300lbs 19 reps
2nd 325lbs 16 reps
3rd 350lbs 12 reps
4th 375lbs 8 reps
5th 360lbs 11 reps
Squat
1st 125lbs 22 reps
2nd 135lbs 17 reps
3rd 150bls 11 reps
4th 160lbs 7 reps
5th 145lbs 10 reps
Typically, the diet is looking something like this so far-
Wake up-
8pm whey isolate shake
9pm 3-4 raw eggs
11pm- 1 medium sized baked or boiled yam
12:30am- 1/2lb sirloin or flap meat
3:00am- 1/2lb fresh wild salmon filet
5:00am- 1pint of blueberries or raspberries or banana
6:30am workout
7:30am-post workout maxy maize, aminos, raw mcc, killer qc (protein factory), 10gs of glutamine.
8:00am- whey isolate shake
9:30am- 1/2lb ground beef/flap meat/flank/sirloin
Legs 7/10/08
Leg Press
1st- 300lbs 19 reps
2nd 325lbs 16 reps
3rd 350lbs 12 reps
4th 375lbs 8 reps
5th 360lbs 11 reps
Squat
1st 125lbs 22 reps
2nd 135lbs 17 reps
3rd 150bls 11 reps
4th 160lbs 7 reps
5th 145lbs 10 reps
Typically, the diet is looking something like this so far-
Wake up-
8pm whey isolate shake
9pm 3-4 raw eggs
11pm- 1 medium sized baked or boiled yam
12:30am- 1/2lb sirloin or flap meat
3:00am- 1/2lb fresh wild salmon filet
5:00am- 1pint of blueberries or raspberries or banana
6:30am workout
7:30am-post workout maxy maize, aminos, raw mcc, killer qc (protein factory), 10gs of glutamine.
8:00am- whey isolate shake
9:30am- 1/2lb ground beef/flap meat/flank/sirloin
Last edited:
shogun7
New member
7/11/08
Chest/shoulders/tris
Incline Press
1st- 60lbs 24 reps
2nd- 70lbs 18 reps
3rd- 80lbs 13 reps
4th- 90lbs 7 reps
5th- 70lbs 10 reps
Cable flys
1st- 20lbs 26 reps
2nd- 30lbs 17 reps
3rd- 35lbs 11 reps
4th- 40lbs 6 reps
5th- 30lbs 9 reps
Press downs-
1st 25lbs 24 reps
2nd 32lbs 17 reps
3rd 37lbs 13 reps
4th 42lbs 6 reps
5th 32lbs 10 reps
Military Press
1st- 40lbs 18 reps
2nd 45lbs 15 reps
3rd 50lbs 11 reps
4th 55lbs 7 reps
5th 45lbs 10 reps
Good workout today, pumped up good in chest and shoulders!
I work security overnights and damn I'm amazed how Amp02 can bring you back to life when you're running out of gas. That and the new diet I've incorporated definitely is helping to keep my energy levels consistent.
Chest/shoulders/tris
Incline Press
1st- 60lbs 24 reps
2nd- 70lbs 18 reps
3rd- 80lbs 13 reps
4th- 90lbs 7 reps
5th- 70lbs 10 reps
Cable flys
1st- 20lbs 26 reps
2nd- 30lbs 17 reps
3rd- 35lbs 11 reps
4th- 40lbs 6 reps
5th- 30lbs 9 reps
Press downs-
1st 25lbs 24 reps
2nd 32lbs 17 reps
3rd 37lbs 13 reps
4th 42lbs 6 reps
5th 32lbs 10 reps
Military Press
1st- 40lbs 18 reps
2nd 45lbs 15 reps
3rd 50lbs 11 reps
4th 55lbs 7 reps
5th 45lbs 10 reps
Good workout today, pumped up good in chest and shoulders!
I work security overnights and damn I'm amazed how Amp02 can bring you back to life when you're running out of gas. That and the new diet I've incorporated definitely is helping to keep my energy levels consistent.
shogun7
New member
7/13/08 Legs and Abs
Leg Press
1st- 325lbs 19 reps
2nd 345lbs 16 reps
3rd 375lbs 12 reps
4th 385lbs 8 reps
5th 370lbs 11 reps
Squat
1st 135lbs 22 reps
2nd 145lbs 17 reps
3rd 155bls 11 reps
4th 160lbs 7 reps
5th 145lbs 10 reps
Calf Raise
1st 45lbs 29 reps
2nd 55lbs 22 reps
3rd 75lbs 18 reps
4th 90lbs 12 reps
5th 75lbs 15 reps
Got in a workout at 3am this morning; these whack hours are starting to somewhat wear on me due to overnight hours. Looking to change that soon. However, the nice thing about working out this late/early is that no one is in the gym this hour..except the janitor who was inching his vacuum ever so closely when I was doing leg presses=
Leg Press
1st- 325lbs 19 reps
2nd 345lbs 16 reps
3rd 375lbs 12 reps
4th 385lbs 8 reps
5th 370lbs 11 reps
Squat
1st 135lbs 22 reps
2nd 145lbs 17 reps
3rd 155bls 11 reps
4th 160lbs 7 reps
5th 145lbs 10 reps
Calf Raise
1st 45lbs 29 reps
2nd 55lbs 22 reps
3rd 75lbs 18 reps
4th 90lbs 12 reps
5th 75lbs 15 reps
Got in a workout at 3am this morning; these whack hours are starting to somewhat wear on me due to overnight hours. Looking to change that soon. However, the nice thing about working out this late/early is that no one is in the gym this hour..except the janitor who was inching his vacuum ever so closely when I was doing leg presses=
Last edited:
shogun7
New member
OMEGA said:I have seen numerous vids where Jay Cutler is raining like at 3 AM and the same Janitor is therelol
Keep it up, the level of discipline your developing will make day workout when they come Excellent
Haha, no one can escape that janitor it seems.
7/14/08
One arm DB rows-
1st 25lbs 20 reps
2nd 30lbs 15 reps
3rd 35lbs 10 reps
4th 40lbs 8 reps
5th 30lbs 10 reps
Cambered Curls
1st 35lbs 26 reps
2nd 40lbs 20 reps
3rd 45lbs 13 reps
4th 50lbs 8 reps
5th 40lbs 10 reps
Shrugs
1st- 65lbs 24 reps
2nd- 80lbs 16 reps
3rd-85 lbs 11 reps
4th 90lbs 8 reps
5th- 80lbs 14 reps
DB side laterals-
1st- 10lbs 23 reps
2nd 12lbs 17 reps
3rd 15lbs 11 reps
4th 20lbs 7 reps
5th 12lbs 9 reps
Really trying to focus more on contracting and squeezing the bejesus out of the muscle that's being worked and the more I do this, the more it's starting to connect and make more sense and how to really contract or extend; granted this is always a work in progress for sure and quite humbling!
shogun7
New member
1st- 350lbs 20 reps
2nd 360lbs 15 reps
3rd 370lbs 11 reps
4th 390lbs 8 reps
5th 365lbs 12 reps
Squat
1st 140lbs 20 reps
2nd 150lbs 15 reps
3rd 160bls 9 reps
4th 170lbs 8 reps
5th 155lbs 12 reps
Calf Raise
1st 55lbs 23 reps
2nd 60lbs 22 reps
3rd 80lbs 16 reps
4th 90lbs 12 reps
5th 70lbs 20 reps
Had trouble walking out of the gym, let alone up the stairs to my apartment today. Looking like robo cop..
2nd 360lbs 15 reps
3rd 370lbs 11 reps
4th 390lbs 8 reps
5th 365lbs 12 reps
Squat
1st 140lbs 20 reps
2nd 150lbs 15 reps
3rd 160bls 9 reps
4th 170lbs 8 reps
5th 155lbs 12 reps
Calf Raise
1st 55lbs 23 reps
2nd 60lbs 22 reps
3rd 80lbs 16 reps
4th 90lbs 12 reps
5th 70lbs 20 reps
Had trouble walking out of the gym, let alone up the stairs to my apartment today. Looking like robo cop..
shogun7 said:Really trying to focus more on contracting and squeezing the bejesus out of the muscle that's being worked and the more I do this, the more it's starting to connect and make more sense and how to really contract or extend; granted this is always a work in progress for sure and quite humbling!
it will become Second nature in time
shogun7
New member
Chest/shoulders/tris 7/20/08
Incline Press
1st- 65lbs 22 reps
2nd- 75lbs 16 reps
3rd- 85lbs 13 reps
4th- 95lbs 9 reps
5th- 70lbs 11 reps
Cable flys
1st- 20lbs 28 reps
2nd- 30lbs 19 reps
3rd- 35lbs 13 reps
4th- 40lbs 8 reps
5th- 30lbs 10 reps
Press downs-
1st 25lbs 28 reps
2nd 32lbs 19 reps
3rd 37lbs 13 reps
4th 42lbs 8 reps
5th 32lbs 10 reps
Military Press
1st- 40lbs 25 reps
2nd 45lbs 17 reps
3rd 50lbs 10 reps
4th 55lbs 8 reps
5th 45lbs 12 reps
Observations-
Definitely noticing a bit more strength manifest steadily and more endurance; seems like I'm starting to adapt a lot faster while upping the level of intensity. Recovery is quite good as well.
On another note; a completely worthless observation and a hard one not to make in my surroundings is this emmaciated oriental guy at my gym who's only sole purpose to be there it seems is to roll his neck for 15-20 minutes straight. I don't see him do anything else, except take up room by the benches and just roll his neck around, it's the damndest thing I've seen in sometime. Now this doesn't mean he doesn't do anything else, but only thing I've seen him do. I assume he does at least something else while he's there as that would be one hell of a justification to make a trek down to your local gym just to do ..neck rolls?
Incline Press
1st- 65lbs 22 reps
2nd- 75lbs 16 reps
3rd- 85lbs 13 reps
4th- 95lbs 9 reps
5th- 70lbs 11 reps
Cable flys
1st- 20lbs 28 reps
2nd- 30lbs 19 reps
3rd- 35lbs 13 reps
4th- 40lbs 8 reps
5th- 30lbs 10 reps
Press downs-
1st 25lbs 28 reps
2nd 32lbs 19 reps
3rd 37lbs 13 reps
4th 42lbs 8 reps
5th 32lbs 10 reps
Military Press
1st- 40lbs 25 reps
2nd 45lbs 17 reps
3rd 50lbs 10 reps
4th 55lbs 8 reps
5th 45lbs 12 reps
Observations-
Definitely noticing a bit more strength manifest steadily and more endurance; seems like I'm starting to adapt a lot faster while upping the level of intensity. Recovery is quite good as well.
On another note; a completely worthless observation and a hard one not to make in my surroundings is this emmaciated oriental guy at my gym who's only sole purpose to be there it seems is to roll his neck for 15-20 minutes straight. I don't see him do anything else, except take up room by the benches and just roll his neck around, it's the damndest thing I've seen in sometime. Now this doesn't mean he doesn't do anything else, but only thing I've seen him do. I assume he does at least something else while he's there as that would be one hell of a justification to make a trek down to your local gym just to do ..neck rolls?
shogun7
New member
7/24/08
Leg Press
1st- 400lbs 20 reps
2nd 4250lbs 14 reps
3rd 450lbs 11 reps
4th 470lbs 8 reps
5th 455lbs 12 reps
Squat
1st 140lbs 20 reps
2nd 150lbs 15 reps
3rd 160bls 9 reps
4th 170lbs 8 reps
5th 155lbs 12 reps
Calf Raise
1st 55lbs 23 reps
2nd 60lbs 20 reps
3rd 80lbs 18 reps
4th 90lbs 12 reps
5th 60lbs 20 reps
Leg Press
1st- 400lbs 20 reps
2nd 4250lbs 14 reps
3rd 450lbs 11 reps
4th 470lbs 8 reps
5th 455lbs 12 reps
Squat
1st 140lbs 20 reps
2nd 150lbs 15 reps
3rd 160bls 9 reps
4th 170lbs 8 reps
5th 155lbs 12 reps
Calf Raise
1st 55lbs 23 reps
2nd 60lbs 20 reps
3rd 80lbs 18 reps
4th 90lbs 12 reps
5th 60lbs 20 reps
usmc092180
New member
on third week still getting sore, shoulders coming in great as well as bi's, finally starting to see results on abs, the cut on the middle two has returned for the first time in two years! now somehow on to the bottom two lol
