WhiteDragon's masochist journal

[whitedragon]

Ok, here are the weights from leg day:

Leg Press:
480 pds on sled, 9 reps nice and slow, 3 at speed. Killed, will move up weight

Squats:
225 pds, 9 reps slow, 4 at speed, working on more reps

Calf raise
100 pds, 6 reps slow, 8 at speed, other sets were better, will hold weight.

Everything else good.

 

[whitedragon]

Nice workout today. Felt good, I felt really focused, just awesome.

Shoulder Press
145, 4 reps, 5 at speed. I slowed this down to a 3 sec down and 3 sec raise. It felt like my shoulders were going to explode.

Tricep Press
60 pds, 11 reps nice and slow, 7 more at speed. Will move up, had a nice burn in the tris.

Overall, the sun is shining, and life is good.

 

[whitedragon]

Another awesome workout as far as focus was concerned. I tried to really squeeze my biceps towards the end but I couldn't feel them anymore, so I'm not sure if I was or not.

Weights for Back/Bi day

One Arm Rows
145 per side, 8 reps slow, 6 at speed, will bump up

BB Curls
57 pds, 8 reps slow, 7 at speed, will bump up

 

[whitedragon]

Post from Chest Day:

Cable Flys (Lower)
30 pds each side, 5 reps nice and slow, 4 at speed. Nice burn will keep.

Inc Smith
145 pds, 9 reps nice and slow, 5 at speed, will bump up

Cable Flys (High)
25 pds each side, 6 reps nice and slow, 5 at speed. Nice burn will keep.

Overall, the workout was good. Intense burn throughout. Would've like to have been a little stronger, but I'm happy with the way things feel.

 

[whitedragon]

Leg Day

Leg Press
490 pds on sled, 8 reps nice and slow, 5 at speed, so painful but will bump up.

Squats
225 pds, 7 reps nice and slow, 3 at speed, completely killed will stay at this weight.

Calf Raise
90 pds, 7 nice and slow, 11 at speed. Will bump up, good burn

Overall, I'm walking funny after the workout so that's good. I guess.

 

[whitedragon]

Weights were today:

Shoulder Press
145 pds, 8 reps nice and slow, 5 fast. Nice.

Tri Press
72.5 pds, 7 reps nice and slow, 7 more fast. Good burn in the arms. Will bump up.

Workout was good, when I got to the cardio seesion though there was nothing left for some reason. I'm going to blame lack of sleep the last two nights.

Last night my girlfriend told me that I was getting skinny. I then mentioned that I've gained like 6 or 7 pounds. Kick Ass.

 

[OMEGA]

YAY!

this level 2 routine may of may not be fun (yet), but it makes you LOOK better then Lev 1

do the workouts flow for you?

 

[whitedragon]

The workouts are fine. I'll admit I'd rather workout Mon-Fri since that's what I'm used to. Weekends are hard due to kids, errands, and other stuff that goes on.

I'll admit though, I think Lv2 is easier than Lv1, but definitely I see how it helps the "look" a lot more.

 

[whitedragon]

Back/Bi day.

Have to admit, I cheated on my diet, I split half a snack size bag of cheetos. Here were the weights:

Rows
150 pds each side, 7 reps nice and slow, 5 at speed. Will move up the weight. So painful

BB Curls
60 pds, 7 reps nice and slow, 5 more at speed. I want to move this up the 70, great burn in the arms.

 

[whitedragon]

Chest Day - Nice workout, intense.

Cable Flys (Lower) 30 pds each side, 6 reps nice and slow, 5 more at speed. Keeping weight here, nice burn

Inc Smith
145 pds, 7 reps slow, 3 more at speed. Completely done, will go for a little more weight next time though.

Cable Flys (Upper) 25 pds each side, 8 reps nice and slow, 4 more at speed. Will try to bump up. Felt great.

Everything else is as planned. I did have to take an extra long break before the smith press because all of them were being used, so I did three minutes of cardio.

 

[1tight_tl]

Back/Bi day.

Have to admit, I cheated on my diet, I split half a snack size bag of cheetos. Here were the weights:

Rows
150 pds each side, 7 reps nice and slow, 5 at speed. Will move up the weight. So painful

BB Curls
60 pds, 7 reps nice and slow, 5 more at speed. I want to move this up the 70, great burn in the arms.

150lb Rows !!! Holy Crap...that almost what i weight...

 

[whitedragon]

It's on a Hammer Strength machine. So, it's not that heavy

 

[whitedragon]

Well today's workout sucked. I went in feeling bad hoping it would get better and it didn't so I ended it after the 4th set of squats. Tried to do cardio, but I didn't have anything there as well because after a few minutes I felt dead. Here were the weights for what I did.

Leg Press:
500 lbs on sled, 7 reps slow, 2 fast. Will move up

Calf Raise:
90 pds, 8 reps slow, 16 fast. Will move up

Squats:
225 lbs, 4 reps slow, gave up afterwards. All previous sets were a bust too. I would start and then hit a wall fast.

Going home after work and staying in tonight followed by bed and a nice rest. Hopefully things will be better tomorrow.

 

[whitedragon]

Well, I've been sick, but I felt great today. Getting back into things. Workout felt great. Here were my weights:

Shoulder Press:
145 pds, 8 reps nice and slow, 6 at speed. Felt great

Tri Press:
72.5 pds, 7 reps nice and slow, 6 reps at speed. Will move up

Overall wokrout felt really great again, now I feel a little sick, but that's good in my opinion.

I do feel bad though since I don't feel I've been giving it my all on Lv2 due to things like this coming up. Still looking better though. Haven't looked this lean in over two years and I was 170 back then. Of course now I'm 217 which is a tiny bit bigger. So in the end I couldn't be happier. Love handles getting smaller.

 

[whitedragon]

Alrighty, back day.

One Arm Rows
155 pds each side, 6 reps slow, 5 more at speed. Will hold

BB Curls
67 pds, 5 reps slow, 5 more fast. Will hold

Not a bad workout. Nice burn in the arms. I think they're getting bigger, I will have to measure them.

 

[whitedragon]

Chest Day. Nice workout, good cardio afterwards, pushed myself today well. Weights were:

Cable Flys (lower)
30 pds each side, 7 reps slow, 4 at speed, will go for more reps

Inc Smith
165 pds, 5 reps slow, 3 at speed, will hold, everything I had today I gave

Cable Flys (high)
30 pds each side, 5 reps slow, 5 at speed, will go for more reps

Yeah, it was a good workout. Other sets were good too.

 

[OMEGA]

good, good!

do me a favor stick with 165 on smith incline

for you this is a good weight so just focus on form.

If you have extra juice divert it to cable flys. You getting near to phase 3 so practice this.

 

[whitedragon]

Omega, is there anything I can do to get more "chest cleavage" so to speak? I feel my inner pecs are a little lacking.

 

[whitedragon]

K, post from leg day. What a crappy workout. I finished it, but it was pathetic, reps were sad. I was sad. Not in a mood way just performance. Couldn't get into working out. Dead tired for some reason. Here were the weights:

Leg Press
510 pds on sled, 4 reps slow, 3 more at speed.

Squats:
225 pds, 4 reps slow, yeah, done

Calf
100 pds, 5 reps slow, 6 more fast

So, compared to last time I sucked. Only saving grace was I did the whole workout.

 

[whitedragon]

Had no food this weekend, so diet wasn't great. I didn't stuff myself or anything, but it wasn't spot on. Restocked Sunday afternoon, so I have everything I need again. Need to invest in a 2nd refrigerator or something.

Shoulder Day

Shoulder Press
145 pds, 9 reps slow, 6 more fast. Still keeping with the weight

Tri Press
80 pds, 5 reps slow, 4 more fast. Going to stay at weight

Had to cut out cardio because of an eye doctor appointment, I have a slight problem. On the plus side he prescribed me steroid eye drops, but I don't think they'll do anything, but I've always wanted a doc to prescribe me steroids! Always wanted to try them.

Will do some cardio tonight, workout was good, weights were good, don't feel tired at all. Ready to go again.

 

[OMEGA]

Omega, is there anything I can do to get more "chest cleavage" so to speak? I feel my inner pecs are a little lacking.

Yes

focus an extra half contraction after each cable fly save it for the last set or 2

so do 2 contraction back to back before lettinf go for the next rep

BE CAREFUL though as you can get fried by this ( like really sore)

 

[whitedragon]

Back/Bi Day

Good workout, diet still going good since Monday.

One Arm Rows
155 each side, 6 reps nice and slow, 5 more fast. Will hold weight

BB Curls
67 pds, 7 reps nice and slow, 3 more fast. Will hold weight

Feelin good, can't complain.

 

[whitedragon]

Chest Day

Cable Flys (Low)
30 pds each side, 6 reps slow, 4 fast, will hold weight

Inc Smith
165 pds, 6 reps slow, 5 fast, again will hold weight

Cable Flys (High)
30 pds each side, 8 reps slow, 4 fast. May try to go up

Good workout, worked on the cleavage with the last sets on flys

Omega, I'm wondering if I can skip this week's leg workout and only do Obliques and cardio? I have a martial art thing this Saturday and I need my legs to be as fresh/limper as possible.

 

[OMEGA]

Yes that will be ok

after martial arts thing do squats with you body weight

say 4 sets of 25

just to keep things working

believe it or not it helps

 

[whitedragon]

Will do

 

[whitedragon]

Yesterday did cardio, obliques, and lower back, cheated a little on my diet and had pizza with dinner. Didn't go over the cals for the day really, just not perfect ratios. Didn't overeat the pizza btw.

 

[whitedragon]

Shoulder/Tri day. Weights were as follows:

Smith Press
145 pds, 9 reps nice and slow, 6 reps fast, still holding weight

Tri Press
80 pds, 6 reps nice and slow, 4 fast, holding weight, good burn on these, after watching Omega's video had great muscle focus.

Left food at home, had to go get lunch, had healthy chinese. It does exist. There's a place here that offers more traditional chinese food, white rice, lots of veggies, and fresh kitty. Yummy.

 

[whitedragon]

Have a confession, superbowl sunday got drunk as hell, was out of commission on Monday because I was so drained. It sucked. Just thought I'd mention that.

 

[whitedragon]

Ok, back on track again today. Good workout, did Back/Bis

One Arm Row:
155 pds each side, 6 reps slow, 3 fast. Will hold, other sets were good though

BB Curls:
70 pds, 7 reps nice and slow, 6 reps at speed, had to use different bar today, good arm workout

Omega, will PM you a question that I have.

 

[whitedragon]

Chest Day weight results. Good workout, great focus, all sets killed.

Cable Flys (Lower)
30 pds each side, 5 reps nice and slow, 4 more fast. Holding weight

Inc Smith
165 pds, 6 reps nice and slow, 5 reps fast. Holding weight too.

Cable Flys (High)
25 pds each side, 7 reps nice and slow, 5 fast, will hold.

Again, good workout.

 

[OMEGA]

awsome.................

soon will change thing up for you

 

[whitedragon]

Leg Day

Leg Press
510 on sled, 8 reps slow, 3 more fast. Will bump up

Squats
225 lbs, 6 slow, 4 fast, will hold

Calf
100 lbs, 7 slow, 7 fast, will hold

Overall, good leg workout, best feeling one I've had in a couple of weeks

 

[whitedragon]

Shoulders

All of the Smith machines were being used today by groups of people. I opted for the bar since I didn't feel like waiting. Weight was adjust because of that.

Shoulder Press
95 pds, 10 reps slow, 7 more at fast. Will go back to Smith next time

Tri Press
80 pds, 7 reps slow, 4 fast. Will hold

Not a bad workout, shoulders felt great afterwards.

 

[whitedragon]

Back/Biceps. Good workout, felt really good in my arms. My biceps are finally showing up which makes the mind muscle connection a lot better. Weights:

One Arm Row
155 pds, 8 reps nice and slow, 3 fast. Will hold for now

BB Curls
67 pds, 6 reps slow, 5 more fast. 1 rep less on the slow part, but I felt an amazing burn throughout.

Feeling pretty good.

 

[whitedragon]

Leg Day. Ok workout. It's amazing how exhausting this day is.

Leg Press
520 pds on sled, only 6 reps, really tired

Squats
225 pds, 8 reps slow, 6 more at speed

Calf
90 pds, 8 reps slow, 12 fast

 

[whitedragon]

Shoulder Day, nice workout, cardio even felt nice. I slept good last night

Military Press
145 pds, 9 reps slow, 8 more fast

Tri Press
80 pds, 8 reps slow, 6 more fast

Feeling good, getting ready for lv3

 

[whitedragon]

Back/Bi day

One Arm Rows
155 pds per side, 6 reps nice and slow, 7 fast, staying still

BB Curls
67 pds, 7 reps nice and slow, 7 fast, amazing burn

Killer

 

[whitedragon]

Chest Day

Cable Flys (low)
30 pds each side, 7 reps slow, 4 fast

Inc Smith
165 pds, 7 reps slow, 4 fast

Cable Flys (high)
30 pds each side, 6 reps slow, 4 fast

Good workout today. Ordering new supps and starting Lv3 next week

 

[OMEGA]

:d:

 

[whitedragon]

Haven't had time to post. Here's the skinny:

Leg Day

Leg Press
520 pds on sled, 6 reps slow, 5 fast

Squats
225 pds, 5 slow, 4 fast, this felt weak for some reason

Calves
Had to use a different machine, went all out though, didn't record the weight


Shoulders
Shoulder Press
145 pds, 9 reps slow, 8 more fast

Tricep Press
80 pds, 8 reps slow, 6 fast


Back
One Arm Row
155 pds, 6 reps slow, 6 fast, less than I expected

BB Curl
67 pds, 7 reps slow, 3 fast, prior sets were awesome

 

[whitedragon]

Finally Lv3!!!!!

Supps are still on the way

Won't be here till tomorrow afternoon, so I will start using them Thursday.

Day 1 went according to plan

 

[whitedragon]

Day 2 weights:

DB Inc Press
65 pds each side, 8 reps

Cable Flys
30 pds each side, 6 reps

BB Curls
67 pds, 6 reps

Tricep Press
80 pds, 7 reps

Might not seem like much but form was perfect and the sets all felt amazing.

 

[whitedragon]

Everything went well yesterday for my cardio.

I weighed myself today, down to 212.

I can't wait to see how everything looks like in a couple weeks.

 

[whitedragon]

Did back and shoulders yesterday. Back is a little tight, but shoulders are dead. Here were the weights:

One Arm Row
155 pds each side, 7 reps

Smith Press
145 pds, 7 reps

DB Shrugs
90 pds each side, 8 reps

Diet still good, the dreaded weekend is coming up. Never strong on my diet, but I'm gonna try extra hard.

 

[whitedragon]

Report from Friday:

Leg Press
520 pds on sled, 6 reps

Squats
225 pds, 7 reps

Great workout.

 

[whitedragon]

Did cardio on Sunday, diet wasn't perfect.

Shitty

 

[OMEGA]

as you get more and more honed down in Lev 3

you will find that a bad weekend on diet or just one too many beers/pizzas will really do more harm then in any other part of the program

this is a time where you MUST dig deep in discipline
but also it is a time to be meticulous on everything
and to do it by the book
!!!!!!!!!

 

[whitedragon]

Monday workout

Inc DB Press
65 pds each side, 9 good reps

Cable Flys
30 pds each side, 7 good reps

BB Curls
67 pds, 9 good reps

Tri Press
80 pds, 8 good reps

Everything went well, good day.

 

[whitedragon]

Tuesday:

Everything went perfect for cardio day.

 

[whitedragon]

Wednesday workout, still posting a little behind.

One Arm Rows
155 pds per side, 9 reps

Smith Military
145 pds, 11 reps

DB Shrugs
90 pds per side, 7 reps

Great workout, everything went well.

 

[Self-Inflicted]

You noticing a difference with the added cardio days?

 

[whitedragon]

A little, I look a lot leaner overall, but I'm only two weeks into phase 3. I hate cardio though. It's so boring.

 

[whitedragon]

Legs

Leg Press
520 pds on sled, 8 reps

Squat
225 pds, 8 reps

Calves
Had to do something different, burned them out real nice

Pretty good workout, legs were nice and sore

 

[whitedragon]

Cardio day went ok, felt a little tired really easy

 

[whitedragon]

Chest/Arms

DB Press
65 pds each side, 8 reps

Cable Flys
30 pds each side, 6 reps

BB Curls
67 pds, 7 reps

Tri Press
80 pds, 7 reps

Didn't have a great workout. Not sure why, kept on failing a little quicker than usual. Did this on the weekend, still having problems with weekend motivation. I guess it's hard to get used to it. At least for me.

Did go all out though, oh well didn't realize I didn't do good until I looked at last time's numbers.

 

[whitedragon]

Cardio day. For some reason today wasn't good, got burnt out really quickly. I guess I need more sleep or something.

 

[whitedragon]

Shoulder/Back

Nice workout. I liked it.

One Arm Rows
155 pds each side, 9 reps

Smith Press
100 pds, 9 reps

DB Shrugs
90 pds each side, 8 reps

 

[whitedragon]

Quick double day post:

Leg Day, woke up, felt bad, went to the gym anyways. Did pathetic on the leg press, when I got to squats did the first set and almost passed out. Took 5, did abs and called it a day.

Next cardio day did go well though.

 

[whitedragon]

Chest Day - Workout felt pretty good. Chest was nice and sore. I went a little bit too early after taking my amp02 so things didn't really start kicking to later on.

DB Press
65 pds, 6 reps, I went for a little more on the previous sets and burnt myself out

Cable Flys
30 pds each side, 9 reps, did really good on these

BB Curls
67 pds, 8 reps, this was good too.

Tri Press
80 pds, 9 reps, again awesome

 

[whitedragon]

Shoulders/Back. This workout was kick ass all around.

One Arm Rows
155 pds each side, 8 reps

Smith Press
145 pds, 9 reps

Shrugs
90 pds each side, 9 reps

I ripped the living shit out of my groin which sucks. Cardiio/legs have turned to almost non-existent because of it. It sucks.

 

[whitedragon]

Chest/Arm Day:

DB Press
65 pd DBs, 6 reps

Cable Flys
30 pds each side, 9 reps

BB Curls
67 pds, 8 reps

Tri Press
80 pds, 8 reps

 

[whitedragon]

Back/Shoulder Day

One Arm Rows
155 pds each side, 9 reps

Smith Press
145 pds, 9 reps

DB Shrugs
90 pd DBs, 6 reps, grip slipped