Frank's going to dunk again 10 years & 100 lbs later

[Frankie75]

BACKGROUND
been lifting off and on last two years but have been going since january this year. was at 290 earlier this year been dropping a little weight recently. workout at home. have not played ball in 5 years.

STATS
6'5"
275

WORKOUTS
chest shoulders
back traps
legs
biceps triceps

GOALS
get to 250
be able to dunk again

PURPOSE
motivation
any tips are welcome

[Frankie75]

CURRENT LIFTS
bench press 240
deadlifts 350 (that's all i have)
Squats 260


SUPPS
controlled labs
green mag
purple wraath
reduction
optimum nutrtion
whey protein
optimen
glcomaize

[Frankie75]

i'ii start with yesterday's workout

6-03
chest shoulders

bench press 230-10,10,8
db incline press 85-10,10,10
db flat bench press 85-12,10,10
db fly 45-10,10,10
seated shoulder press 140-8,6,6
standing db press 55-8,8,8
db lateral raises 20-20,20,20,15

cardio;jump rope and box jumps

comments; moving shoulders to another day because after chest weight able to lift has been decreasing other than that great workout.

[Frankie75]

today's workout
6-04

back traps

deadlifts 350-3,3,2
bent barbell row 185 10,10,10
one arm db row 95-12,12,10
bw pull ups 2,2,1
shoulder shrug 260-10,10,10
lat pulldown ???-20,20,20
seated db rear delts 20-20,20,20,
seated cable row ???-30,30,25

cardio; jump rope box jumps


comments; good workout had alot of energy from the reduction for most of the morning

meal 1- oats w/milk and 1scoop protein
meal 2- 4 eggs 2 pieces whole wheat bread
meal 3- more eggs
meal 4- tuna sandwich and salad
meal 5- chicken and rice
meal 6- pre workout shake
meal 7- post workout shake 1 1/2 scoops w/milk
meal 8- sm piece of chicken peanut butter

[Frankie75]

thursday 6-05
legs

squats 260- 4,3,3
leg extensions 200- 10,10,10 yblw
front squats 100- 8,8,8 (second time doing these)
db front lunges 45- 12,12,12
bb calf raises 230- 20,20,20
romanian deadlifts 75- 15,15,15 (second time also)
db jump squats 25- 10,10,10
leg curls 95- 8,8,6
db calf raises 45- 25,25,25,25

cardio: 2 mile walk w/some running

diet:
meal 1 oatsw/milk 1 scoop protein
meal 2 scoop protein w/milk
meal 3 4 eggs 2 pieces bread 2 turkey bacon
meal 4 tuna sandwich w/salad
meal 5 chicken and rice
meal 6 pre wo 1 scoop protein
meal 7 post wo 1 1/2 scoops protein w/milk
meal 8 cottage cheese peanut butter

comments: good wo going to drop some weight off squats to get some reps next week.

[pu12en12g]

Hell yea !!! I'm in for this one !! :eek:

[Frankie75]

Hell yea !!! I'm in for this one !! :eek:

haha that's funny because i saw your vertical limit journal earlier this year and decided i was going to make dunking again a goal this year. have not tried yet but will soon.

[Frankie75]

friday 6-06
biceps triceps forearms

db bicep curls 60 x 8,8,8
incline db curl 45 x 8,8,7
ez bar preacher curl 90 x 10,10,10
reverse grip curl forearm 100 x 8,8,8 yblw
wide grip curls ez bar 90 x 12,12
overhead tricep extension 90 x 12,10,10
weighted bench dips bw+25 x 20,20,15
lying tricep extension ez bar 60 x 25,20
db wrist curls 15 x 25,25

diet
meal 1 oats w/milk 1 scoop protein
meal 2 rice cakes w/peanut butter cottage cheese
meal 3 eggs w/ham turkey bacon
meal 4 tuna sandwich wheat bread
meal 5 chicken rice
meal 6 pre wo shake 1 scoop
meal 7 post wo shake 1 1/2 scoops 2scoops gylcomaize
meal 8 leftover chicken from early

comments: good workout off day tommorow. might go to the park this weekend. sunday chest and shoulder day

1

[Frankie75]

6/08/08
chest shoulders

incline bench press 200 x 8,8,7
db benchpress 85 x 11,10,10
decline bench press 220 x 7,6,6
db flys 45 x 10,10,10
standing shoulder press 135 x 6,5,5
seated db press 60 x 9,9,8
arnold press 45 x 12,12
seated lateral raise 20 x 20,20,20

cardio: jumprope, box jumps, mile walk

diet:
meal#1 oats w/milk scoop protein
meal#2 protein shake w/milk after cardio
meal#3 eggs turkey bacon
meal#4 chicken rice
meal#5 tuna sandwich
meal#6 pre wo shake
meal#7 post wo shake 1 1/2 scoops protein w/milk
meal#8 more chicken

comments: weight is down to 270. 275 was from 2 weeks ago. try not to weigh myself every week but will start for this.

[pu12en12g]

Good eats !! :cool:

[FadeawayJ23]

My goal is to be able to dunk for the 1st time at age 32. I was able to dunk a tennis ball in my early 20s. It is going to be a long road, but I am curious to see what is possible... best of luck to you.

[pu12en12g]

My goal is to be able to dunk for the 1st time at age 32

Awesome... same here (30)... 6 months to go !!!

[Frankie75]

My goal is to be able to dunk for the 1st time at age 32. I was able to dunk a tennis ball in my early 20s. It is going to be a long road, but I am curious to see what is possible... best of luck to you.
thanks for stopping by. how's your progress coming along.

Awesome... same here (30)... 6 months to go !!!

at least you can get rim. i have know ideal where i'm at, got to go to the park soon. at 6'5" i better get some rim that's how bad out of shape i've been.

[statisticool]

GOALS
get to 250
be able to dunk again


How close are you to dunking now?

I'll watch your log for some tips!

[Frankie75]

How close are you to dunking now?

I'll watch your log for some tips!

got to fix my camera then i'll go and try. so hopefully within the next couple of days i will find out how close i am.

[Frankie75]

6/09/08
back,traps,rear delts

deadlifts 350 x 3,3,1
bent barbell rows 190 x 8,8,8
pull ups bw x 2,2,2
bent db row 100 x 12,10,10
bb shoulder shrug 270 x 10,10,8
reverse grip lat pulldown ??? x 20,20,20
db rear delt raise 20 x 20,20,20
seated cable row ??? x 30,30,30

diet:
meal#1 oats w/milk 1 sc protein
meal#2 protein shake w/milk
meal#3 eggs w/turkey bacon ww bread
meal#4 turkey sandwich
meal#5 chicken potatoe
meal#6 pre wo shake
meal#7 post wo 1 1/2 sc protein w/milk
meal#8 4 eggs

comments: got my camera working so will take pics. good back workout

[joeflex73]

Workouts looking good. Good luck on your quest!

[Metal_Fingers]

My summer goal was to increase my vert so I could throwdown some mean dunks.

And the one thing that I would have to say helped me the most is squating ass to the grass.

Right now I am squating 3 times a week using Bill Starr's 5x5 workout. And on my off days I do Air Alert III. With the ATG squats, I have notices more lift. Going deep and utilizing my butt more and that translates very easily to jumping.

I am sure you already know this, but you should get out there and just play ball more too. Incorporate the gains in the weightroom to the hardwood.

[Frankie75]

Workouts looking good. Good luck on your quest!
thanks joe.

My summer goal was to increase my vert so I could throwdown some mean dunks.

And the one thing that I would have to say helped me the most is squating ass to the grass.

Right now I am squating 3 times a week using Bill Starr's 5x5 workout. And on my off days I do Air Alert III. With the ATG squats, I have notices more lift. Going deep and utilizing my butt more and that translates very easily to jumping.

I am sure you already know this, but you should get out there and just play ball more too. Incorporate the gains in the weightroom to the hardwood.

thanks for the tips. i was thinking of changing my routine to do more squats. recently i have been going atg and doing jump squats. good luck on your dunks when i was 20 i only weighed about 180 so i had no power behind my dunks. was able to dunk very easy but it all went bad after turning 21! by 23 couldn't no more (name of the thread) but like you said i got to get out there and do it.

[Metal_Fingers]

This is the program that I am on. I know you already have a program, but this is just an exampe as to how to work in squating 3x a week.



Monday
Squat 5x5
Bench 5x5
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5
Incline or Military 4x5
Deadlift 4x5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Row 4x5, 1x3, 1x8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)


It looks simple becaue there are so few exercises, but it will kick your ass. But yeah, there is an actual excel spreadsheet that will increase the weight for each rep by a certain %. I am on Week #7 and my squat is up from 225 to 250 (3 reps done today). The % increase is nice, along with Friday's 1x3, I have yet to plateu. It is real great.

However, this routine is more for strength, not size. Even if you dont use this routine, the squats alone (and deadlift too I guess) will kick your vert into high gear. But yeah, good luck.

What is your vert right now?

[Frankie75]

This is the program that I am on. I know you already have a program, but this is just an exampe as to how to work in squating 3x a week.



It looks simple becaue there are so few exercises, but it will kick your ass. But yeah, there is an actual excel spreadsheet that will increase the weight for each rep by a certain %. I am on Week #7 and my squat is up from 225 to 250 (3 reps done today). The % increase is nice, along with Friday's 1x3, I have yet to plateu. It is real great.

However, this routine is more for strength, not size. Even if you dont use this routine, the squats alone (and deadlift too I guess) will kick your vert into high gear. But yeah, good luck.

What is your vert right now?

i will look into this program more. i want to gain more strength and muscle. also increase my squats. the dunking is just something i want to do along the way. i guess i should have mentioned it earlier.thanks


vert i did this today. reach was at 8'1". standing vert (don't know the exact name, where you just stand there and jump straight up) 9'11" almost 10feet.

[Frankie75]

6/10/08
LEGS

squats 250 x 10,10,10
leg extensions 200 x 10,10,8
front squats 120 x 8,8,8
leg curls 100 x 7,6,5
db front lunges 45 x 12,12,12
bb calf raises 230 x 20,20,20
db jump squats 25 x 10,10,10
romainian deadlifts 100 x 12,12,12 (still getting form down)

DIET:

meal#1 oaks w/milk 1 sc preotein
meal#2 eggs w/ham turkey bacon
meal#3 rice cakes w/peanut butter
meal#4 turkey sandwich
meal#5 beef beans
meal#6 pre wo shake
meal#7 post wo 1 1/2 sc protein /milk
meal#8 cottage cheese

CARDIO:
jump rope, box jumps, side jumps

COMMENTS: really hit legs hard today. 3rd time doing front squats like them more than back squats at the moment.

[Frankie75]

6/11/08
BICEPS TRICEPS FOREARMS

ez bar bicep curls 125 x 7,6,6
incline db bicep curls 45 x 9,8,8
db bicep curls 40 x 10,10,10 (starting at the top position)
ez bar reverse grip curl 100 x 10,8,8
db preacher curl 35 x 15,15,
lying tricep ext. 90 x 10,10,8
bw tricep dips bw x 8,8,8
v bar pressdown ??? x 20,20,20
lying tricep kickbacks db 15 x 25,25
db wrist curls 20 x 20,20,20

CARDIO: none legs hurt from yesterday.

DIET:
meal#1 oats/milk 1 sc protein
meal#2 rice cakes w/peanut butter
meal#3 eggs
meal#4 turkey sandwich w/salad
meal#5 beef beans
meal#6 pre wo shake
meal#7 post wo 1 1/2 sc protein w/milk
meal#8 cottage cheese

COMMENTS: good workout. legs hurting from yesterday. tomorrow off day back at it friday.

[Frankie75]

6/13/08
CHEST SHOULDERS

bench press 240 x 5,5,5
incline db press 85 x 10,10,10
flat db bench press 85 x 11,10,9
standing shoulder press 150 x 5,4,4
seated db shoulder press 60 x 10,8,8
behind the neck shoulder 95 x 12,12
dumbbell fly 45 x 10,10,10
standing lateral raise 25 x 20,20,20

CARDIO: jump rope, box jumps, side jumps

DIET: meals
#1 oats w/milk 1 sc protein
#2 rice cakes w/peanut butter
#3 5 eggs plain turkey bacon
#4 tuna sandwich
#5 beef beans
#6 pre wo shake w/rice cakes
#7 post wo 1 1/2 sc proteinw/milk
#8 cottage cheese

COMMENTS: off day yesterday so felt good today. legs still hurt a little from last leg workout.

[Frankie75]

6/15/08
BACK TRAPS REAR DELTS

deadlifts 350 x 3,3,1
bent barbell row 195 x 10,10,8
db one arm row 100 x 10,10,10
bw pull-ups 2,2,2
bb shoulder shrug 270 x 8,8,8
lat pulldown ??? x 20,20,
db seated rear delts 25x 15,15,15
seated cable row ??? x 20,20

CARDIO: jump ropes, box jumps, mile walk

DIET: meals
#1 oats w/milk i sc protein
#2 rice cakes w/peanut butter
#3 eggs turkey bacon
#4 steak potatoe
#5 chicken sandwich whole wheat bread
#6 pre wo shake w/rice cakes
#7 post wo 1 1/2 sc protein
#8 1 cup cottage cheese

COMMENTS: got home late yesterday missed working out. was still trying to decide whether to work out or not till 11:00pm, finally decided not to.
weght 266 down 4 lbs from last sunday. waist down to 43 1/2.

[Frankie75]

6/16/08
LEGS

squats 260 x 5,5,4
single leg extension 100 x 10,10,8
single leg press ??? x 20,20,20
leg curls 100 x 7,7,7
barbell front lunges 100 x 12,12,12
barbell jump squats 60 x 10,10,10
romanian deadlifts 130 x 15,12,12
bb calf raises 240 x 20,20,20

CARDIO: jump rope

DIET: meals
#1 oats w/milk 1 sc protein
#2 eggs w/ham ww bread
#3 tuna sandwich
#4 chicken green beans
#5 turkey sandwich
#6 pre wo shake rice cakes
#7 post wo 1 3/4 sc protein w/milk
#8 eggs or cottage cheese

COMMENTS: suppose to work late tomorrow not sure if i'll workout. get home about 9:30-10:00 will see how i feel after. if i don't workout, i'll just skip arms and do chest and shoulders the following day.

[Frankie75]

6/17/08
BICEPS TRICEPS FOREARMS

db bicep curl 60 x 9,8,8
incline db curl 45 x 9,9,8
ez bar preacher curl 90 x 12,12,10
overhead ez bar extension 90 x 12,12,12
superset
wide grip bicep curl 90 x 12,12,12
bench dips bw+25 x 20,20,20
straight bar pressdown ??? x 20,20,20
db tricep kickbacks 25 x 15,15
bar wrist curls 40 x 15,15

CARDIO: none

DIET: meals
#1 oats w/milk
#2 eggs w/salsa
#3 tuna sandwich w/salad
#4 fish w/rice
#5 pre wo shake rice cakes
#6 post wo 2 scoops protein w/milk
#7 cottage cheese

COMMENTS: was able to workout today. alot later than usual. was tired, didn't have to much energy. almost took 2 hours to complete. off day tomorrow.

[maximus99]

for a guy my height, 5'11 215, what do I need to be able to lift to get to the rim?

[Frankie75]

for a guy my height, 5'11 215, what do I need to be able to lift to get to the rim?

hey maximus, what i've been doing is atg squats, box jumps, db or barbell jump squats, and side jumps. just doing alot of jumps. i did a search (dunking basketball) and found alot of helpful stuff, that i'm trying out right now. good luck.

[maximus99]

hey maximus, what i've been doing is atg squats, box jumps, db or barbell jump squats, and side jumps. just doing alot of jumps. i did a search (dunking basketball) and found alot of helpful stuff, that i'm trying out right now. good luck.

Thanks man. I'll take a look.

[Shawdowfox]

whats your vert bro?

[Frankie75]

whats your vert bro?

my reach is at 8'1" jumping straight up (no steps) i was able to reach 9'11".
don't know about running vert yet, but will try it soon.



missed another workout today, barely got in at 11:30pm. oh well. tomorrow hopefully i will be able to workout.

[Frankie75]

6/21/08
CHEST SHOULDERS

bench press 245 x 4,3,3 PR
incline db bench 85 x 11,10,10
flat db bench press 85 x 12,10,8
dumbell fly 45 x 12,12,12
seated shoulder press 140 x 5,4,4
standing db shoulder press 65 x 8,7,7
seated arnold press 45 x 12,12
seated lateral raise 20 x 20,20

CARDIO: 10 min jump rope

DIET: meals

#1 oats w/milk 1 sc protein
#2 eggs w/ham
#3 tuna sandwich
#4 chicken tacos
#5 post wo shake 1 1/2 sc protein w/milk + 1 1/2 glycomaize
#6 plain eggs
#7 cottage cheese

COMMENTS: great workout. finally got my white flood back (thanks controlled labs for taking care of this for me) so i dropped pre w.o. shake and take white flood w/green mag instead. got a PR with my bench press. tomorrow back day.

[Frankie75]

6/22/08
BACK TRAPS REARDELTS

deadlifts 350 x 3,3,1
reverse grip bent barbell row 200 x 8,8,8 PR
bw pull ups bw x 2,2,1
one arm db row 100 x 10,10,10
bb shoulder shrug 270 x 8,8,8
reverse grip lat pulldown ??? x 20,20
standing rear delt raise 25 x 20,15,15
db shoulder shrug 85 x 25,25
seated cable row wide grip ??? x 20,20

CARDIO: none

DIET: meals
#1 oats w/milk i sc protein
#2 eggs w/veggies
#3 steak w/beans
#4 chicken w/rice
#5 post w.o. 1 3/4 sc protein w/milk 1 1/2 sc glycomaize
#6 plain eggs
#7 cottage cheese

COMMENTS: was able to do 200 on bent rows, form was pretty good till 5 reps. no cardio today maybe tomorrow. also got to start doing some abs too. forgot to weigh myself, do that tomorrow first thing.

[Frankie75]

http://www.youtube.com/watch?v=NCHeLtvv_zg

[Frankie75]

6/23/08
LEGS: hurt my leg in my failed dunk attempts, left leg was hurting so didn't attempt to lift to much for leg workout.

barbell squats 220 x 10,10,10
leg extensions 170 x 10,10,10
front squats 120 x 8,8,8
leg curls 75 x 8,8,8
db front lunges 30 x 16,12,12
bb calf raise 180 x 30,30,30
romanian deadlift 120 x 10,10,10
db calf raise 35 x 25,25

CARDIO: none

DIET: meals
#1 oats w/milk 1 sc protein
#2 protein shake
#3 turkey sandwich
#4 can of tuna
#5 chicken w/beans
#6 post w.o. 1 1/2 sc protein w/milk + 1 1/2 sc glycomaize
#7 more chicken

COMMENTS: leg workout sucked i just hope my leg gets better. doesn't feel to bad so nothing serious. arms tomorrow.

about the video, that was actually about 15th attempt not first. felt like i pulled something first few tries. also i doubt rim is at 10feet. it is kind of bent forward at the front.

[Frankie75]

6/24/08
BICEPS TRICEPS FOREARMS

ez bar curl 125 x 8,8,6
db incline curl 45 x 9,9,8
db preacher curl 35 x 12,12,12
reverse grip ez bar curl 100 x 10,8,8
lying tricep extension 80 x 15,12,12
superset
close grip ez bar curl 80 x 10,10,10
tricep dips BW x 8,8,6
v bar pressdown ??? x 20,20
lying tricepkickback 15 x 20,20

CARDIO: none leg hurts

DIET: meals
#! oats w/milk 1sc protein
#2 eggs w/ turkey bacon
#3 turkey sandwich
#4 rice cakes w/peanut butter
#5 chicken w/rice
#6 post w.o. 1 1/2 sc protein w/milk & 1 1/2 sc glycomaize
#7 cottage cheese

COMMENTS: good workout at first didn't want to but once i got started felt great.

[Frankie75]

just measured the rim and it is at 9'10" not 10 feet (that sucks) so not only can i not dunk on a 10 foot rim i can't dunk on a 9'10" rim. after looking at the video i see alot of things wrong with my jump. so feel free to comment on terrible form.

[Frankie75]

6/26/08
CHEST SHOULDERS:
bench press 240 x 4,4,3
incline bench 200 x 5,5,5
db decline press 85 x 8,8,8
seated shoulder press 140 x 6,5,5
standing db press 60 x 8,8,6
db fly 45 x 10,10,10
standing lateral raise 25 x 20,20,20

CARDIO: jump rope, box jumps

MEALS:
#1 oats w/milk 1 sc protein
#2 eggs w/turkey bacon
#3 tuna sandwich
#4 rice cakes w/ peanut butter
#5 chicken w/rice
#6 post w.o. 1 1/2 sc protein w/milk 1 1/2 sc glycomaize
#7 leftover chicken
#8 cottage cheese

[Frankie75]

6/27/08
BACK TRAPS REAR DELTS:

bw pull ups BW x 4,4,2
deadlifts 350 x 3,3,1
bent barbell row 200 x 8,8,8
one arm db row 100 x 10,10,10
bb shoulder shrug 270 x9,8,8
lat pulldown ??? x 20,20,20
seated db rear delt raise 25 x 20,20,20
seated c.g. cable row ??? x 20,20
db shoulder shrug 85 x 20,20

CARDIO: none

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 rice cakes w/peanut butter
#4 turkey sandwich w/salad
#5 chicken w/black beans
#6 post w.o. 2 sc protein w/milk
#7 plain eggs
#8 cottage cheese

[Shawdowfox]

just measured the rim and it is at 9'10" not 10 feet (that sucks) so not only can i not dunk on a 10 foot rim i can't dunk on a 9'10" rim. after looking at the video i see alot of things wrong with my jump. so feel free to comment on terrible form.

not an expert on form but you are really slow approaching the jump and the dip into the jump is slow to. when you speed up everything like dipping down faster and just springing up very explosively, it should help.

[Frankie75]

not an expert on form but you are really slow approaching the jump and the dip into the jump is slow to. when you speed up everything like dipping down faster and just springing up very explosively, it should help.

thanks shadowfox, that's what i noticed too. like i need to get lower before i jump. also did you notice my right foot points towards the camera and my body turns. just a few stuff i got to work on. how's your vert coming along?
i'll try to speed up more next time, thanks for the suggestion.

[Frankie75]

6/28/08
LEGS:

squats 240 x 8,8,8 (leg feeling better)
leg extension 200 x 10,10,10
single leg press ??? x 20,20,20
barbell front lunges 100 x 12,12,12
romanian deadlifts 175 x 12,10,10
leg curls 100 x 7,5,5
db jump squats 20 x 12,12,12
barbell calf raise 180 x 40,40
superset
db seated calf raise 45 x 50,50

CARDIO: jump rope 15 minutes

MEALS:
#1 oats w/milk 1 sc protein
#2 eggs w/veggies
#3 turkey sandwich
#4 chicken w/black beans
#5 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#6 chicken
#7 cottage cheese

COMMENTS: leg is feeling better today, felt some pain during squats but nothing too bad. been forgetting to weigh myself, so i will first thing tomorrow morning. last weight was at 266 so hopefully i lost a few more pounds.

[Frankie75]

6/29/08
BICEPS TRICEPS FOREARMS:

db bicep curl 60 x 9,8,8
incline db curl 45 x 9,9,9
ez bar preacher curl 90 x 12,12,12
over head tricep extension 90 x 12,12,12
superset w/
ez bar wide grip curl 90 x 12,12,12
bench dips BW+25 x 20,20,20
straight bar pressdown ??? x 25,25,25
straight bar reverse curl 100 x 10,10,10

CARDIO: jump rope 10 minutes

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 tuna sandwich
#4 chicken w/beans
#5 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#6 plain eggs w/milk
#7 cottage cheeese

COMMENTS: good w.o. off day tomorrow.

[Frankie75]

been forgetting to weigh myself, but did this morning. weight was at 260 today(6/30) down 6lbs from last weigh in (6/15). just in case i forget.

[joeflex73]

been forgetting to weigh myself, but did this morning. weight was at 260 today(6/30) down 6lbs from last weigh in (6/15). just in case i forget.

Very nice man! Keep up the good work!

[Frankie75]

Very nice man! Keep up the good work!

thanks joe, down into the 250's soon.

[Frankie75]

7/1/08
CHEST SHOULDERS:

bench press 220 x 10,10,10
db incline press 85 x 12,10,10
db flat bench 85 x 12,10,8
standing shoulder press 150 x 6,5,5
seated db press 50 x 15,15,15
dumbell fly 45 x 12,12,12
behind the backshoulder press 90 x 10,10
seated lateral raise 20 x 20,20,20

CARDIO: 10 min jump rope

MEALS:
#1 oats wmilk 1 sc protein
#2 eggs w/veggies
#3 quizno's turkey sub
#4 chicken w/potato
#5 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#6 leftover chicken
#7 probably cottage cheese

COMMENTS: not taking green mag or white flood this week, so w.o. kind of sucked.

[Frankie75]

7/1/08
BACK TRAPS REARDELTS:

deadlifts 350 x 2,1,1
bent barbell rows 200 x 8,8,8
pull ups BW x 3,2,2
one arm row 100 x 10,10,10
bb shoulder shrug 270 x 10,8,8
lat pulldown ??? x 20,20,20
standing rear delt raise 25 x 20,15,15
seated cable row wide grip ??? x 25,25

CARDIO: jump rope

MEALS:
#1 oats w/milk 1 sc protein
#2 egss w/veggies
#3 can of tuna
#4 chicken w/potato
#5 post w.o. 2 sc protein 1 1/2 sc glycomaize
#6 plain eggs
#7cottage cheese

[Frankie75]

took a much needed week off. back to weight training tommorow. i'll be changing my workouts too, because doing shoulders after chest was killing my shoulders(too many press exercises). instead of 4 day split i'll do five day split, i was thinking of something like this.


day 1 chest
day 2 back forearms
day 3 legs
day 4 shoulders
day 5 biceps triceps

[Frankie75]

7/10/08
CHEST

bench press 220 x 10,10,8
db incline press 75 x 12,12,12,10
db flat bench 75 x 12,12,12
dumbell fly 40 x 15,15,15
push ups 30,30,30
cable crossover ??? x 20,20
ABS
cable pulldown ??? x 30,30,30
crunches 50,50

CARDIO: 5 minute jumprope

MEALS:
1# oats w/milk 1sc protein
#2 steak w/rice
#3 rice cakes w/peanut butter
#4 chicken w/rice
#5 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#6 plain eggs

COMMENTS: did less weight today after taking week off. weight was down to 259 7/3, but have gained weight back 263 7/10. o well i had fun last weekend.

[Frankie75]

7/11/08
BACK

deadlifts 300 x 5,5,3
bent barbell row 180 x 12,12,12
pull ups BW x 1,1,1
one arm db row 85 x ,15,15,15
lat pulldown ??? x 20,20,20
seated cable row ??? x 20,20,20

CARDIO: just did some jump rope before w.o

MEALS:
#1 oats w/milk 1 sc protein
#2 turkey sandwich w/turkey bacon
#3 steak w/green beans potato
#4 post w.o. 2sc protein wmilk 1 1/2 sc glycomaize
#5 chicken
#6 probably cottage cheese

COMMENTS: still starting with lighter weights until next week. i could hardly do pull ups before but damn just 1.

[Frankie75]

7/12/08
LEGS

barbell squats 220 x 12,12,12
leg extensions 180 x 20,20,20
barbell front lunges 80 x 15,15,15
romanian deadlifts 150 x 8,8,8
barbell calf raises 200 x 25,25,25
leg curls 80 x 10,10,10
db jump squats 15 x 10,10,10

CARDIO: 10 min jump rope, box jumps

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/veggies
#3 can of tuna
#4 steak w/rice
#5 post w.o. 2sc protein w/milk 1 1/2sc glycomaize
#6 chicken'
#7 probably cottage cheese again

COMMENTS: have not worked out legs in like two weeks, so again did not go heavy. but already feel legs hurting. work is going to suck monday.

[Frankie75]

7/13/08
SHOULDERS TRAPS

standing shoulder press 140 x 10,10,10,8
seated db press 45 x 20,20,20
standing behind neck press 85 x 12,12,12
barbell shoulder shrug 240 x 15,15,15
seated laterial raise 20 x 20,20,20
standing rear delt raise 20 x 20,20,20
ABS
cable pulldown ??? x 30,30,30
crunches

CARDIO: none

MEALS:
#1 oats wmilk 1 sc protein
#2 egss w/ham whole wheat bread
#3 chicken w/rice
#4 more chicken w/rice
#5 post w.o. 2sc protein w/milk 1 1/2 glyocomaize
#6 plain eggs
#7 cottage cheese

COMMENTS: shoulders felt great, not that tired feeling from working them out after chest. tomorrow arms.

[pu12en12g]

just measured the rim and it is at 9'10" not 10 feet (that sucks) so not only can i not dunk on a 10 foot rim i can't dunk on a 9'10" rim. after looking at the video i see alot of things wrong with my jump. so feel free to comment on terrible form.

Do you have the vert jump bible ?

[Frankie75]

Do you have the vert jump bible ?

not yet. seriously considering of getting though.

[Frankie75]

7/15/08
CHEST
bench press 230 x 6,5,5
incline db press 75 x 12,10,10
db flat bench 75 x 12,12,12
dumbell fly 45 12,12,12
cable crossover ??? x 20,20,20
ABS
cable pulldown ??? x 30,30,30

CARDIO: none

MEALS:
#1 oats w/milk 1 sc protein
#2 protein bar
#3 turkey sandwich
#4 turkey sandwich
#5 protein bar
#6 chicken w/rice
#7 post w.o. 2 sc protein w/glcomaize

[Frankie75]

7/16/08
BACK FOREARMS

deadlifts 325 x 5,3,2
bent barbell rows 200 x 8,8,8
pull ups BW x 2,1,1
one arm db row 100 x 8,8,8
ez bar reverse curl 95 x 8,8,8
reverse grip lat pulldown ??? x 20,20,20

CARDIO: none

MEALS:
#1 oats w/milk 1 sc protein
#2 protein bar
#3 turkey sandwich
#4 tuna sandwich
#5 protein bar
#6 steak w/ rice
#7 post w.o. 2 sc protein w/milk glcomaize

COMMENTS: working 10 hors right now, so no cardio till weekends and meals are different too. gone most of day so protein bars are better than nothing.

[Frankie75]

7/17/08
LEGS

barbell squats 250 x 5,5,3
single leg extension 90 x 8,8,8
barbell front lunge 100 x 8,8,8
romanian deadlifts 150 x 8,8,8
barbell calf raise 220 x 20,20,20
leg curls 90 x 6,6,6
db jump squats 20 x 10,10,10

CARDIO: none

MEALS:
1 oats w/milk 1sc protein
2 protein bar
3 tuna sandwich
4 turkey sandwich
5 protein bar
6 steak w/beans
7 post w.o.2 sc protein w/milk glycomaize
8 cottage cheese

[Frankie75]

7/18/08
SHOULDERS TRAPS

seated shoulder press 160 x 6,5,5
standing db shoulder press 65 x 8,8,8
seated arnold press 45 x 15,15,15
barbell shoulder shrug 270 x 8,8,8
standing laterial raise 25 x 20,20,20,20
db shoulder shrug 85 x 15,15
db rear delt raise 25 x 20,20,20

CARDIO: none

MEALS:
#1 oats w/milk 1 sc protein
#2 protein bar
#3 turkey sandwich
#4 tuna sandwich
#5 protein bar
#6 steak w/potato
#7 post w.o 2sc protein w/milk glycomaize
#8 cottage cheese
meals #2 through #5 are at work. need to take something different next week because getting tired of same thing

COMMENTS: very tired this week from work, very hot in palm springs. fell asleep after i ate. didnt work out till late. took 1 1/4 scoop white flood now i can't sleep. weight was at 262 monday morning, so i'm going to weigh myself first thing in morning.

[Frankie75]

7/19/08
BICEPS TRICEPS

ez bar bicep curl 115 x 10,10,10
db incline curl 40 x 12,12,12
standing db bicep curl 40 x 10,10,10
db preacher curl 35 x 15,15,15
lying tricep extension 80 x 12,12,12
tricep dips BW x 8,8,8
v bar pressdown ??? x 20,20,20
lying tricep kickback 15 x 20,20,20
next week less sets more weight

CARDIO: jump rope, box jumps

MEALS:
#1 eggs w/ham and milk
#2 chicken w/potato
#3 oats w/milk
#4 beef w/rice
#5 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#6 piece of leftover chicken
#7 probably cottage cheese

COMMENTS: weight was down to 257. lost 5lbs last week, mostly from sweating my a$$ off at work.

[pu12en12g]

CARDIO: jump rope, box jumps


Werd !!

[Frankie75]

Werd !!

i know. didn't know what else to call it. i use to run on the treadmill for cardio, but i broke it (wife still mad at me). going to have it fixed real soon. it said 300lbs max load!! i was at around 290. anyways, i was going to drop that until i got the treadmill fixed. $90 just to come out and see what's wrong with it, DAMN.

[Frankie75]

7/21/08
CHEST

db bench press 90 x 10,10,10
db incline bench press 75 x 12,12,12
decline bench press 220 x 10,10,10
dumbbell fly 45 x 12,12,12
cable crossover??? x 20,20,20
ABS
cable pulldown ??? x 30,30,30
crunches 50,50,50

CARDIO: none

MEALS:
#1 oats w/milk 1sc protein
#2 eggs
#3 turkey sandwich
#4 chicken sandwich
#5 protein bar
#6 chicken w/rice
#7 post w.o 2sc protein w/milk 1 1/2sc glycomaize

COMMENTS: going to try 95lbs on db bench press next week. also have a new video, i'll probably post tomorrow or later this week.

[Frankie75]

7/22/08
BACK FOREARMS:

deadlifts 350 x 2,1,1
reverse grip bent barbell row 200 x 10,10,10
pull ups BW X 2,1,1
one arm db row 100 x 10,10,10
reverse grip bicep curl 100 x 8,8,8
reverse grip lat pulldown ??? x 20,20,20
db wrist curls 20 x 20,20,20

MEALS:
#1 oats w/milk 1sc protein
#2 egg sandwich
#3 turkey sandwich
#4 can of tuna
#5 protein bar
#6 chicken w/potato
#7 post w.o. 2sc protein w/milk glycomaize
#8 plain eggs

COMMENTS: good back workout today. legs tomorrow. going to try 260lbs squats. finally going to try and squat more than bodyweight. i did 260 for 5reps on 6/16 so i'll give it a shot.

[Frankie75]

hopefully lifting again in a couple of days.

[Frankie75]

fever finally gone. back to lifting again tomorrow. will start with chest again. i'll get new video up by weekend.

[joeflex73]

fever finally gone. back to lifting again tomorrow. will start with chest again. i'll get new video up by weekend.

Be careful bro.

Get those 95's np!!

[j6-stone]

Nice work! Your get ups if you keep it up.

Im in! Sub'd

[Frankie75]

Be careful bro.

Get those 95's np!!


Nice work! Your get ups if you keep it up.

Im in! Sub'd

thanks guys!!! got sick recently and after i recovered, started to drink again. but will start working out again Aug.1. no more drinking till football season. thanks for the motivation!!!

[Fuerza_M]

Hey amigo, susbcribed to your jornal

[Frankie75]

Hey amigo, susbcribed to your jornal

thanks fuerza, glad to have you along.

[Frankie75]

http://www.youtube.com/watch?v=RTz2fyMDvW4

this video was from two weeks ago, as promised. was alot closer to dunking earlier, but after 30 minutes (when video was taken, final attempts) was not close. was able to get my kid's spongebob ball fairly easy. i'll attempt again tommorow, i know i can get, wrist was hitting rim. got to work on my grip of basketball. please any comments welcome on my terrible form.


*rim at 9'10" not at 10 feet.*

[Frankie75]

i did workout Aug.1st and 2nd. did a whole body routine using very light weight, nothing to keep track of, just to get me going again. took today off. getting back on track tomorrow with chest. also ordered some more REDuction, should be here by tomorrow.

[Frankie75]

8/4/08
CHEST:
bench press 220 x 6,5,5
db incline press 65 x 12,12,12
db flat bench press 65 x 12,12,12
dumbbell fly 35 x 15,15,15
cable crossover ??? x 20,20
ABS
cable pulldown ??? x 30,30,30

MEALS:
#1 oats w/milk 1scrotein
#2 plain eggs
#3 turkey sandwich
#4 turkey sandwich again
#5 protein bar
#6 chicken w/rice
#7 post w.o. 2sc protein w/milk and glycomaize
#8 cottage cheese or left chicken

COMMENTS: kept weights light. back tomorrow

[Frankie75]

8/5/08
BACK
deadlifts 300 x 5,5,3
bent barbell rows 170 x 12,12,12
pull ups BW x 1,1, fail
one arm db rows 85 x 15,15,15
lat pulldown ??? x 15,15,15
close grip seated cable row ??? x 20,20

MEALS:
#1 oats w/milk 1 sc protein
#2 eggs
#3 can of tuna
#4 turkey sandwich
#5 fish w/ potato
#6 post w.o. 2sc protein w/milk
#7 cottage cheese

[Fuerza_M]

8/5/08
BACK
deadlifts 300 x 5,5,3
bent barbell rows 170 x 12,12,12
pull ups BW x 1,1, fail
one arm db rows 85 x 15,15,15
lat pulldown ??? x 15,15,15
close grip seated cable row ??? x 20,20

MEALS:
#1 oats w/milk 1 sc protein
#2 eggs
#3 can of tuna
#4 turkey sandwich
#5 fish w/ potato
#6 post w.o. 2sc protein w/milk
#7 cottage cheese

Hey man, workout and diet looks pretty good

[Frankie75]

Hey man, workout and diet looks pretty good

thanks, i've been having great results so far this year. already lost 30+ pounds this year. from 290 (january) to 254 this mornong.

[Frankie75]

8/6/08
LEGS:
barbell squats 220 x 10,8,8
leg extensions 150 x 15,15,15
db front lunge 35 x 16,16,16
romanian deadlift 125 x 15,12,12
bb calf raise 220 x 20,20,20
db jump squats 15 x 10,10,5

MEALS:
#1 oats w/milk 1 sc rpotein
#2 protein bar woke up late, to make something
#3 turkey sandwich
#4 another turkey sandwich
#5 protein bar
#6 steak w/rice
#7 post workout 2sc protein w/milk
#8 cottage cheese

COMMENTS: started another box of REDuction this morning. weight was at 254, don't know how much of it will stay off, but will try my best to keep it off. only say that because i felt i lost alot of weight when i was sick. high fever and not eating.

[Frankie75]

8/7/08
SHOULDERS TRAPS:
standing shoulder press 130 x 10,10,8
seated db shoulder press 45 x 12,12,12
behind the neck press 75 x 12,12,12
barbell shoulder shrug 220 x 20,20,20
db lateral raises 20 x 20,20,20
seated db rear delts 20 x 20,20,20

MEALS:
#1 oats w/milk 1sc protein
#2 protein bar
#3 tuna sandwich
#4 turkey sandwich w/turkey bacon
#5 protein bar
#6 chicken w/beans
#7 post w.o. 2sc protein w/milk 1 1/2scglycomaize
#8 plain eggs

COMMENTS: still keeping weights lighter than usual. doing high reps, just to back into things.

[Frankie75]

8/8/08
BICEPS TRICEPS:
ez bar bicep curl 100 x 12,12,12
db incline curl 35 x 15,15,15
db preacher curl 30 x 15,15,15
reverse ez bar curl 80 x 15,12,12
lying riceps extension ez bar 70 x 15,15,15
bench dips BW x 20,20,20
v bar tricep pressdown ??? x 25,25,25

MEALS:
#1 oats w/milk 1sc protein
#2 2rice cakes w/peanut butter
#3 turkey sandwich
#4 another turkey sandwich
#5 protein bar
#6 chicken w/rice
#7 post w.o. 2sc protein w/milk 1 1/2sc glycomaize
#8 leftover chicken

COMMENTS: sunday increasing weight on all lifts, was able to do more than i thought. so i will increase weight and do less reps. off day tomorrow, might post my meals so i can keep track and not cheat. definetly not going to eat no sandwichs, especially turkey!!!

[Frankie75]

8/9/08
just keeping track of meals for next couple of weeks, while taking REDuction.
had alot of weight loss from first box.

MEALS:
#1 eggs w/veggies 1sc protein
#2 breakfast burrito
#3 tuna salad
#4 steak w/rice
#5 rice cakes w/peanut butter
#6 plain eggs

[Frankie75]

8/10/08
CHEST:
bench press 240 x 4,4,3
db incline press 75 x 10,10,8
db flat bench 75 x 11,10,10
dumbell fly 45 x 12,12,12
cable crossover ??? x 12,12,12
ABS
cable pulldown ??? x 30,30,30
crunches 50,50

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 cheeseburger w/fries doritios soda cheat meal
#4 steak w/rice
#5 post w.o. 2sc protein w/milk 1 1/2sc glycomaize
#6 cottage cheese

[Frankie75]

8/11/08
BACK:
deadlift 325 x 3,3,3
pull ups BW x 2,1,1
bent barbell row 200 x 8,8,6
db one arm row 100 x 10,10,10
reverse grip pulldown 20,20
seated wide grip rows 25,25

MEALS:
#1 oats w/milk 1sc protein
#2 rice cakes w/peanut butter
#3 turkey sandwich
#4 turkey sandwich
#5 protein bar
#6 chicken w/baked potato
#7 post w.o. 2sc protein w/milk 1sc glycomaize, banana
#8 plain eggs

COMMENTS: EDIT on above post. bench press was at 230 not 240 as posted.

[Frankie75]

8/12/08
LEGS:
barbell squats 240 x 5,5,5
leg extesions 180 x 12,12,12
romanian dedlifts 160 x 10,10,10
barbell front lunges 80 x 12,12,12
barbell jump squats 50 x 10,10,10
standing db calf raises 45 x 40,40,40
ABS
cable pulldowns 30,30,30

MEALS:
#1 3 eggs 1sc protein
#2 turkey sandwich
#3 roast beef sandwich
#4 protein bar
#5 chicken w/rice
#6 post w.o. 2sc protein w/milk 1sc glycomaize, banana
#7 cottage cheese

COMMENTS: on a couple of the reps on squats were done only to parallel (if that). was struggling at 240. so instead of going to 250 or 260 next week, like i was able to do last month, i'll stay at 240.

[Metal_Fingers]

Good lifts, good lifts.

Like you have been lifting hard and working jumping. Judging from the video you could probably get it, you are jumping too far away from the rim. But I am sure you will work on that.

the single thing that I have noticed that has affected my air is loosing weight. I am now at 230ish, slighly above and my dunks have gone through the roof. That is about a 20lb loss from where I was at. So that is something you might want to focus on. My lifts are improving ever so slighly. Right now squats are at 270x5 ATG which is better than I could have hoped for. has def. helped me. Right now my goal is to touch the top of the white box above the rim. I need about 2-3 more inches.

Good luck.

[Frankie75]

8/13/08
SHOULDERS:
seated shoulder press 160 x 6,6,5
standing db press 60 x 8,8,8
arnold press 35 x 12,12,12
barbell shoulder shrug 260 x 10,10,10,10
seated db lateral raise 20 x 20,20,20
bent db rear delt raise 20 x 20,20,20

MEALS:
#1 oats w/milk 1sc protein
#2 rice cakes w/peanut butter
#3 roast beef sandwich
#4 turkey sandwich
#5 protein bar
#6 chicken w/black beans
#7 post w.o. 2sc protein w/milk
#8 cottage cheese

[Frankie75]

Good lifts, good lifts.

Like you have been lifting hard and working jumping. Judging from the video you could probably get it, you are jumping too far away from the rim. But I am sure you will work on that.

the single thing that I have noticed that has affected my air is loosing weight. I am now at 230ish, slighly above and my dunks have gone through the roof. That is about a 20lb loss from where I was at. So that is something you might want to focus on. My lifts are improving ever so slighly. Right now squats are at 270x5 ATG which is better than I could have hoped for. has def. helped me. Right now my goal is to touch the top of the white box above the rim. I need about 2-3 more inches.

Good luck.

thanks!! i also think i could get it. will try to again this weekend. this time i will start video alot sooner, second video was taken about an hour of shooting around and trying to dunk, so i was tired already. so i will put video up sunday or monday. also will try to jump closer, thanks.

[Frankie75]

yesrterday's workout off day today

8/14/08
BICEPS TRICEPS FOREARMS:

db bicep curls 55 x 8,8,8
db incline curl 45 x 8,8,8
ez bar preacher curl 80 x 12,12,12
overhead ez bar tricep ext. 80 x 12,12,12,12
wide grip ez bar curl 80 x 10,10
reverse grip bicep curls 100 x 8,8,8
bench tricep dips BW+25 x 20,20,20
straighjt bar tricep pressdown 25,25,20,20

MEALS:
#1 oats w/milk 1sc protein
#2 turkey sandwich w/peanuts
#3 roast beef sandwich
#4 protein bar
#5 chicen w/rice
#6 post workout 2sc protein w/milk 1sc glycomaize banana
#7 3 plain eggs

[AMillane7]

journal looking good man! keep it up

[Frankie75]

journal looking good man! keep it up

thanks bro, haha just posted in yours!!!

[AMillane7]

thanks bro, haha just posted in yours!!!

ill try to post there as much as possible..every time i post here its like a free bump for everyone to join :D

[Frankie75]

did not workout this weekend. shoulders and tri's were still sore. will do chest tomorrow.


also made a new video, but it was to dark already. can't see much. was very close to dunking. thanks metal fingers, jumped alot closer and almost had it. i will make a new video tomorrow or this weekend.

[Metal_Fingers]

Good work. I look forward to that video.

Are you doing any iscolated calf work? That might help you get alittle initial push, I just started and it helps the hams/glut/quads get a better start. Just something you should try and see if that helps you.

[Frankie75]

Good work. I look forward to that video.

Are you doing any iscolated calf work? That might help you get alittle initial push, I just started and it helps the hams/glut/quads get a better start. Just something you should try and see if that helps you.

i'll post the video this weekend for sure, or make a new one. definetly alot closer. i do isolated calf work, barbell calf raises, standing db raises, or seated db calf raises. i do them at the end of my leg workouts.


UPDATE ON WORKOUTS
i have been keeping up with my workouts. been working alot of overtime, kid's going back to school, wife going back to work(teacher). so have not had much time to workout or post. working out about 30 minutes or so, using light weight just to keep up, nothing worth posting. back to working out and posting on monday.

[Fuerza_M]

i'll post the video this weekend for sure, or make a new one. definetly alot closer. i do iscolated calf work, barbell calf raises, standing db raises, or seated db calf raises. i do them at the end of my leg workouts.


UPDATE ON WORKOUTS
i have been keeping up with my workouts. been working alot of overtime, kid's going back to school, wife going back to work(teacher). so have not had much time to workout or post. working out about 30 minutes or so, using light weight just to keep up, nothing worth posting. back to working out and posting on monday.

Keep up the good work amigo , oh man I know the first week for the back to school for the kids is always crazy times.

[Frankie75]

Keep up the good work amigo , oh man I know the first week for the back to school for the kids is always crazy times.

thanks. been a rough two weeks for me. i'll get back on track next week.

[Frankie75]

http://www.youtube.com/watch?v=OlVAeqIXViw

still trying. after looking at the video i'm not sure if i made any progress from last video. going to step it up this month and dunk on this rim by october.

also tried to embed youtube here but failed.

workouts coming back tomorrow no more excuses.

[Frankie75]

9/2/08
CHEST:
bench press 230 x 7,7,5
db incline press 75 x 11,10,10
db flat bench press 75 x 12,11,10
dumbbell fly 40 x 12,12,12
cable crossovers 20,20,20

CARDIO: 10 min jump rope

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 chicken salad
#5 chicken w/potato & green beans
#6 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#7 plain eggs
#8 cottage cheese

COMMENTS: chest very sore right now. back tonight.

[Frankie75]

9/3/08
BACK:
deadlifts 325 x 3,3,3
bent barbell rows 190 x 10,10,10
pull ups BW x 2,2,1
one arm db row 85 x 15,15,15
lat pulldown 20,20,20
wide grip seated row 25,25

MEALS:
#1 oats wmilk 1scoop protein
#2 eggs w/ham 2 slices whole wheat bread
#3 tuna sandwich
#4 chicken salad
#5 chicken w/beans
#6 post w.o 2sc protein w/milk 1 1/2sc glycomaize
#7 go lean cereal
#8 cottage cheese

COMMENTS: forgot to post weight earlier. it's at 255. waist is at 42 inches. also, only took REDuction for 5 days or so. so i still have alot of that. will start next week again. i don't know what happened oh well.

[Frankie75]

9/4/08
LEGS:
barbell squats 200 x 10,10,10 <trying wider stance
single leg extension 90 x 12,12,12
single leg presses 20,20,20
romanian deadlifts 160 x 12,12,12
db front lunges 45 x 12,12,12
bb calf raises 220 x 20,20,20,20
db jump squats 15 x 10,10,10

MEALS:
#1 oats w/milk 1sc protein
#2 rice cakes w/pb
#3 turkey sandwich
#4 tuna sandwich
#5 cheese burger
#6 chicken tacos w/beans
#7 post w.o. 2sc protein w/milk 1 1/2sc glycomaize
#8 eggs w/turkey bacon

COMMENTS: trying a different stance on squats, maybe that will help my sorry squat numbers. just a little wider and toes pointed out more. so i started at 200 and will go from there. seemed easy so i will try 220 next week.

[Shawdowfox]

9/4/08
LEGS:
barbell squats 200 x 10,10,10 <trying wider stance


hows the wider stance for you. hopefully it doesnt hurt like mine hahah

anyways im starting to do some plyometrics and you probably should too

[Frankie75]

hows the wider stance for you. hopefully it doesnt hurt like mine hahah

anyways im starting to do some plyometrics and you probably should too

so far so good. i was able to get ATG on all my reps, without any pain. going to try 220 next week see how that goes.

what are you going to be doing for plyometrics?

[Frankie75]

9/5/08
SHOULDERS:
seated shoulder press 150 x 10,10,8
standing db press 55 x 10,10,10
behind the neck press 85 x 12,12,10
bb shoulder shrug 250 x 15,15,15
db lateral raise 20 x 20,20,20
seated db rear delt raise 20 x 20,20,20

[Frankie75]

9/6/08
BICEPS TRICEPS FOREARMS:

ez bar bicep curl 110 x 10,10,10
incline db curl 45 x 8,8,8
db preacher curl 35 x 12,12,12
ez bar reverse curl 85 x 12,12,12
lying tricep ext 70 x 12,12,12
bench dips BW+10 x 20,20,20
v bar pressdown 25,25,25

MEALS:
#1 eggs w/turkey bacon
#2 1sc protein w/milk
#3 can of tuna
#4 rice cakes w/pb
#5 chicken w/beans
#6 post w.o. 2sc protein w/milk 2sc glycomaize
#7 leftover chicken

COMMENTS: off day tomorrow chest monday. increasing weight next week to get back to where i was.

[Frankie75]

9/9/08
CHEST:
bench press 235 x 5,5,5
db incline press 85 x 8,8,8
db flat bench 85 x 10,9,9
dumbell fly 45 x 10,10,10
cable crossover 15,15,15
ABS
cable pulldowns
crunches

MEALS:
#1 oats w/milk 1 sc protein
#2 rice cakes w/peanut butter
#3 tuna sandwich
#4 roast beef sandwich
#5 chicken w/potato
#6 post w.o. 2sc protein w/milk 2sc glycomaize
#7 leftover chicken
#8 cottage cheese

COMMENTS: good chest workout. need to start doing some cardio again.

[pu12en12g]

http://www.youtube.com/watch?v=OlVAeqIXViw

still trying. after looking at the video i'm not sure if i made any progress from last video. going to step it up this month and dunk on this rim by october.


Getting close !!! :cool:

[Frankie75]

Getting close !!! :cool:

thanks, only a few more months till the year is over. this is turning out to be alot harder than i thought.

[Frankie75]

9/10/08
BACK:
deadlifts 325 x 4,4,3
reverse grip bent barbell rows 200 x 8,8,8
pull ups BW x 2,2,2
one arm db row 95 x 12,12,10
reverse grip lat pulldown 20,20,20
close grip seated cable rows 25,25

CARDIO: jump rope, box jumps

MEALS:
#1 oats w/milk 1sc protein
#2 protein bar
#3 chicken sandwich
#4 can of tuna
#5 2 rice cakes w/pb
#6 chicken w/rice
#7 eggs w /ham
#8 cottage cheese

COMMENTS: deadlifts felt great, going back to 350 next week.

[Fuerza_M]

9/9/08
CHEST:
bench press 235 x 5,5,5
db incline press 85 x 8,8,8
db flat bench 85 x 10,9,9
dumbell fly 45 x 10,10,10
cable crossover 15,15,15
ABS
cable pulldowns
crunches

MEALS:
#1 oats w/milk 1 sc protein
#2 rice cakes w/peanut butter
#3 tuna sandwich
#4 roast beef sandwich
#5 chicken w/potato
#6 post w.o. 2sc protein w/milk 2sc glycomaize
#7 leftover chicken
#8 cottage cheese

COMMENTS: good chest workout. need to start doing some cardio again.

Good workouts man, rice cakes one of my favorites but I think I never tried with peanut butter but looks good and I will try :)

[Frankie75]

Good workouts man, rice cakes one of my favorites but I think I never tried with peanut butter but looks good and I will try :)

thanks fuerza. i get the quaker oats brand (caramel flavor) and put peanut butter on them. taste a litttle strange at first. but now one of my favorite snacks to eat between meals.

[Frankie75]

LEGS:
barbell squats 220 x 10,10,10 <--240 next week
leg extensions 180 x 12,12,12
single leg press 20,20,20
romanian deadlift 160 x 12,12,12
db front lunges 45 x 12,12,12
barbell jump squats 50 x10,10,10
barbell calf raises 240 x 15,15,15

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/ham and whole wheat bread
#3 tuna sandwich
#4 cheeseburger
#5 chicken w/potato
#6 post w.o. 2sc protein w/milk 1sc glycomaize banana
#7 plain eggs
#8 cottage cheesse

COMMENTS: no problems with wider stance on squats yet. so going to do 240 next week.

[Frankie75]

9/12/08
SHOULDERS:
standing shoulder press 150 x 8,8,8
seated db shoulder press 60 x 8,8,8
BTN press 85 x 12,12,12
barbell shoulder shrug 260 x10,10,10
seated db lateral raise 20 x20,20,20
standing db rear delt raise 20 x 15,15,15
ABS:
cable pulldowns 20,20,20
crunches 50,50

[Frankie75]

9/13/08
BICEPS TRICEPS FOREARMS:
st. db bicep curls 45 x 12,12,12
incline db curls 35 x 15,15,15
ez bar preacher curl 75 x 12,12,12
ez bar lying tricep extension 75 x 20,20,20
ez bar reverse curl 95 x 10,10,10
bench dips BW+10 x 25,25,25
v bar pressdown 20,20,20

[Fuerza_M]

thanks fuerza. i get the quaker oats brand (caramel flavor) and put peanut butter on them. taste a litttle strange at first. but now one of my favorite snacks to eat between meals.

I use today for my post workout meal and taste pretty good

[Frankie75]

I use today for my post workout meal and taste pretty good

so now were even. i took one of your meals you took one of mine.

[Frankie75]

CHEST:
bench press 235 x 6,5,5
db incline press 75 x 12,12,12
db flat bench press 75 x 12,12,12
dumbbell fly 45 x 10,10,10
cable crossover 15,15,15
ABS
cable pulldowns
crunches

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/ham
#3 turkey sandwich
#4 protein bar
#5 steak w/beans
#6 post w.o. 2sc protein w/milk 1sc glycomaize
#7 plain eggs

COMMENTS: lowered weight on db presses today to get more reps and shoulder was hurting a little bit.

[Frankie75]

BACK:
deadlifts 325 x 3,3,3
bent barbell rows 190 x 12,12,10
pull ups BW x2,2,2
one arm db rows 95 x 12,12,12
lat pulldown 20,20,20
wide grip seated row 25,25

MEALS:
#1 eggs w/turkey bacon 1sc protein
#2 oats w/milk
#3 tuna sandwich
#4 turkey sandwich
#5 chicken w/potato green beans
#6 post w.o. 2sc protein w/milk 2sc glycomaize
#7 4 eggs

COMMENTS: didnt do 350 on deadlifts after all, maybe next week.

[Frankie75]

LEGS:
squats 240 x 8,8,8
single leg presses 20,20,20
cable leg extensions 25,25,25
romanian deadlifts 170 x10,10,10
db front lunges 45 x 12,12,12
bb jump squats 60 x10,10,10
bb calf raises 220 x 20,20,20

MEALS:
#1 oats w/milk 1sc rpotein
#2 eggs wturkey bacon
#3 tuna sandwich
#4 cheeseburger
#5 chicken sandwich w/turkey bacon
#6 post w.o. 2sc protein w/milk 2sc glcomaize
#7 go lean cereal and peanuts
#8 cottage cheese

COMMENTS: going for 250 next week on squats. still no problems from wider stance.

[pu12en12g]

COMMENTS: going for 250 next week on squats.

Werd... it's a done deal

[Fuerza_M]

LEGS:
squats 240 x 8,8,8
single leg presses 20,20,20
cable leg extensions 25,25,25
romanian deadlifts 170 x10,10,10
db front lunges 45 x 12,12,12
bb jump squats 60 x10,10,10
bb calf raises 220 x 20,20,20

MEALS:
#1 oats w/milk 1sc rpotein
#2 eggs wturkey bacon
#3 tuna sandwich
#4 cheeseburger
#5 chicken sandwich w/turkey bacon
#6 post w.o. 2sc protein w/milk 2sc glcomaize
#7 go lean cereal and peanuts
#8 cottage cheese

COMMENTS: going for 250 next week on squats. still no problems from wider stance.

Squat looks pretty good man, how is working the glucomaize for post workout

[Frankie75]

Squat looks pretty good man, how is working the glucomaize for post workout

thanks. good, i got the ON unflavored. usually i take purple wrath (1 scoop) in 24oz. drink halfway, refill midway during workout with 1/2scoop glycomaize. then take 1 1/2 scoops with post workout shake.

[Frankie75]

SHOULDERS:
standing shoulder press 150 x 8,8,8
seated db press 60 x 9,8,8
arnold presses 40 x 10,10,10
standing lateral raises 25 x 20,20,20
bb shoulder shrug 260 x 10,10,10
seated db rear delt raise 20 x 20,20,20

MEALS:
#1 oats w/milk 1sc protein
#2 rice cakes w/pb
#3 turkey sandwich w/turkey bacon
#4 protein bar
#5 chicken w/beans
#6 post w.o. 2sc protein w/milk 1 1/2 sc glycomaize
#7 leftover chicken

[joeflex73]

Just got caught up, making strides bro, keep up the good work!

[Frankie75]

Just got caught up, making strides bro, keep up the good work!

thanks for dropping by again, i've been slacking off in the weekends recently because of football and drinking. but plan to get things going again tuesday. no workout monday, going to watch football and drink. CHARGERS on monday night. but after that no more drinking till the end of the year...

[AMillane7]

thanks for dropping by again, i've been slacking off in the weekends recently because of football and drinking. but plan to get things going again tuesday. no workout monday, going to watch football and drink. CHARGERS on monday night. but after that no more drinking till the end of the year...

well, i'd say its safe to say the drinking was worth it for that game!

[Frankie75]

well, i'd say its safe to say the drinking was worth it for that game!

YES!!! it's about time, no "cHOKE"uli. 1-2 plenty of season left. workouts start tomorow, no more drinking. drinking got me to 290+.

[CRiTiCAL46]

Yo, are you dunking yet? Personally, that is one of my goals as well. Best of luck to you.

[Frankie75]

Yo, are you dunking yet? Personally, that is one of my goals as well. Best of luck to you.

OlVAeqIXViw

[Frankie75]

Yo, are you dunking yet? Personally, that is one of my goals as well. Best of luck to you.
thanks for dropping in!!!
no not yet. but that's how close i'm am, about a month ago. i used to dunk very easy, about 10 years ago (name of thread) but not no more. i'm still trying, and hope to be dunking again by the end of the year. rim in video is at 9'10" so i still got lots of work to do.

also thanks to AMillane7 for showing me how to embed youtube here. i finally did it!!!

[CRiTiCAL46]

Based on that video, you'll get there by this year. I'll probably get a dunk in after I cut down (I can grab a 10fter just can't get it in), since I'm getting about the same height even though being 30lbs heaver.

And that's weird, your neighborhood looks just likes my friends in Chula Vista. / e-stalker. :D

[Frankie75]

Based on that video, you'll get there by this year. I'll probably get a dunk in after I cut down (I can grab a 10fter just can't get it in), since I'm getting about the same height even though being 30lbs heaver.

And that's weird, your neighborhood looks just likes my friends in Chula Vista. / e-stalker. :D

thanks, haha. but no, i live in riverside county now.

[Shawdowfox]

if i were you i would increase weights on squats by 10lbs and lower the reps to llike 4-5

[AMillane7]

almost there man...and is that hoop exactly 10'? May be higher if youre lucky :)

[Frankie75]

if i were you i would increase weights on squats by 10lbs and lower the reps to llike 4-5

thanks, i've been increasing slowly by 10lbs with wider stance. just trying not to hurt myself. i was stuck on 260. going to do 250 this week, so i'll probably be in that range.

almost there man...and is that hoop exactly 10'? May be higher if youre lucky :)
thanks, if i could grip the ball again i think i could. for some reason i could palm the ball with left hand and not my right anymore.

no it's not 10". i already measured, 9'10". yes disappointed. this video was from last month. take a look at page 2 and 3 if you get a chance. there's a couple of videos back there.

i originally posted this video on page 4.

[Frankie75]

BACK:
deadlifts 340 x 2,2,1
bent barbell row 190 x 12,12,12
pull-ups BW x 3,2,2
one arm db row 95 x 12,12,12
lat pulldown 20,20,20
close grip seated cable row 25,25

MEALS:
#1 oats w/milk 1 sc protein
#2 eggs w/ham
#3 turkey sandwich w/turkey bacon
#4 can of tuna
#5 rice cakes w/pb
#6 steak w beans
#7 post w.o 2sc protein w/milk 2sc glycomaize
#8 cottage cheese

COMMENTS: changed my routine a little bit. going to start with back then do chest. i've been looking at journals and alot of you guys do back first, so i'm going to give it a shot. did feel good doing deadlifts first.

[CRiTiCAL46]

What's the weight at on the pulldowns and cable rows?

[Fuerza_M]

BACK:
deadlifts 340 x 2,2,1
bent barbell row 190 x 12,12,12
pull-ups BW x 3,2,2
one arm db row 95 x 12,12,12
lat pulldown 20,20,20
close grip seated cable row 25,25

MEALS:
#1 oats w/milk 1 sc protein
#2 eggs w/ham
#3 turkey sandwich w/turkey bacon
#4 can of tuna
#5 rice cakes w/pb
#6 steak w beans
#7 post w.o 2sc protein w/milk 2sc glycomaize
#8 cottage cheese

COMMENTS: changed my routine a little bit. going to start with back then do chest. i've been looking at journals and alot of you guys do back first, so i'm going to give it a shot. did feel good doing deadlifts first.


Looks pretty good the workout, keep up the good work

[Frankie75]

What's the weight at on the pulldowns and cable rows?
i workout at home. i do those on one of those weider machines you buy at sears. it said 200 or 250lbs (can't remember)of resistance but i doubt it. so i don't list the weight. i only do a few exercises on there.

Looks pretty good the workout, keep up the good work

thanks, i think i'm going to start doing back first now.

[Frankie75]

CHEST:
db flat bench press 90 x 11,10,10,10
incline db press 80 x 10,10,10,10
bench press 190 x 10,10,10
dumbbell fly 45 x 10,10,10
ABS:
cable pulldown
crunches

MEALS:
#1 eggs w/ham 1sc protein
#2 turkey sandwich
#3 chicken salad
#4 peanuts raisins yougurt
#5 steak w/beans
#6 PWO 2sc protein w/milk 2sc glycomaize
#7 chicken

COMMENTS: no spotter today so i did alot of dumbell presses, perhaps to much. i think i can get 95 next time. used lighter weight on bench press just so i don't get stuck.

[Frankie75]

LEGS:
squats 250 x 6,6,5
leg extensions 200 x 10,10,10
romanian deadlift 170 x 10,10,10
single leg press 20,20,20
db front lunges 45 x 15,15,15
bb jump squats 60 x 10,10,10
seated db calf raise 45 x 75,75,50

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon 2 slices ww bread
#3 chicken salad
#4 rice cakes w/pb
#5 chicken w/potato
#6 PWO 2sc protein w/milk 2sc glycomaize
#7 plain eggs

[Frankie75]

SHOULDERS:
seated shoulder press 160 x 6,6,5
standing db press 65 x 10,8,8
se. arnold press 45 x 11,11,10
st. db lateral raise 25 x 20,20,20
bb shoulder shrug 260 x 12,12,12
se. db rear delt raise 20 x 20,20,20

MEALS:
#1 eggs w/ham glass of milk
#2 protein shake w/milk
#3 pizza w/breadsticks <---cheat meal:eek:
#4 turkey sandwich
#5 chicken w/potato
#6 PWO 2sc protein w/milk 2sc glycomaize
#7 go lean cereal
#8 probably cottage cheese

COMMENTS: arms tomorrow, hopefully. if i take tomorrow off i'll start monday with back.

[dragonoids]

hey!

Just dropping by. Solid-looking workouts so far. Good luck on the endeavors!

Cheers and subbed!

Regards
Clement

[Frankie75]

hey!

Just dropping by. Solid-looking workouts so far. Good luck on the endeavors!

Cheers and subbed!

Regards
Clement

thanks for dropping in.

[Frankie75]

BACK:
deadlifts 350 x 2,2,1
reverse grip bent barbell rows 200 x 10,10,10
pull ups BW x 3,2,2
one arm db row 95 x 12,12,12
reverse grip lat pulldown 20,20,25
wide grip seated cable row 25,25
ABS:
cable pulldowns 20,20
ball crunches 50,50

MEALS:
#1 oats w/milk 1sc protein
#2 turkey sandwich w/turkey bacon
#3 protein bar
#4 chicken w/rice corn
#5 PWO 2sc protein w/milk 1sc glcomaize apple
#6 eggs w/ham 2slices whole wheat bread
#7 cottage cheese

[dragonoids]

great workout there!

out of curiousity, would you prefer the reverse grip for the barbell rows, cause I definitely prefer them to the overhand grip.

[Fuerza_M]

BACK:
deadlifts 350 x 2,2,1
reverse grip bent barbell rows 200 x 10,10,10
pull ups BW x 3,2,2
one arm db row 95 x 12,12,12
reverse grip lat pulldown 20,20,25
wide grip seated cable row 25,25
ABS:
cable pulldowns 20,20
ball crunches 50,50

MEALS:
#1 oats w/milk 1sc protein
#2 turkey sandwich w/turkey bacon
#3 protein bar
#4 chicken w/rice corn
#5 PWO 2sc protein w/milk 1sc glcomaize apple
#6 eggs w/ham 2slices whole wheat bread
#7 cottage cheese

Pretty good numbers amigo

[Frankie75]

great workout there!

out of curiousity, would you prefer the reverse grip for the barbell rows, cause I definitely prefer them to the overhand grip.
thanks. yeah i definetly prefer the reverse grip too, on the barbell rows. i try to switch every week. so next week i'll do overhand.

Pretty good numbers amigo

thanks.back to where i was at. time to start getting some PR's.

[CRiTiCAL46]

How are the jump squats? I've only done jumps with dumbells. I think it does good to the vert.

[Frankie75]

How are the jump squats? I've only done jumps with dumbells. I think it does good to the vert.

i used to do them with db's but i prefer to do them with the barbell now.

[Frankie75]

CHEST:
bench press 235 x 6,6,5
db incline press 80 x 10,10,10
db flat press 80 x 11,10,10
dumbell fly 45 x 12,12,12
low cable crossover 12,12,12

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 rice cakes w/pb
#5 pork chops w/ green beans rice
#6 PWO 2sc protein 1sc glycomaize apple
#7 chicken
#8 cottage cheese

COMMENTS: forgot to weigh myself today. i know i gained some weight back. hopefully it's under 265. will weigh myself first thing tomorrow morning.

[Frankie75]

LEGS:
squats 255 x 6,5,5
single leg press 100 x 10,10,10
romanian deadlift 175 x 10,10,10
single leg press 20,20,20
db front lunges 45 x 15,15,15
bb jump squats 65 x 10,10,10
bb calf raise 240 x 20,20,20

MEALS:
#1 eggs w/ham 2slices whole wheat bread
#2 protein shake w/milk
#3 tuna sandwich
#4 chicken w/rice
#5 PWO 2sc protein w/milk 1sc glycomaize apple
#6 turkey sandwich
#7 cottage cheese

COMMENTS: weighed myself today, 264:eek: going to try to cut down 1 meal. getting to expensive anyway. shoulders tomorrow.

[dragonoids]

Great workouts there mate! :D

[Frankie75]

Great workouts there mate! :D

thanks, legs are very sore today!!!

[Frankie75]

SHOULDERS:
standing shoulder press 150 x 8,8,8
seated db press 65 x 8,8,8
behind the neck press 95 x 10,10,8
seated db laterial raise 20 x 20,20,20
bb shoulder shrug 270 x 10,10,10
st. db rear delt raise 20 x 20,20,20
ABS:
cable pulldown
crunches

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 turkey burger
#5 chicken tacos w/black beans
#6 PWO 2sc protein w/milk apple
#7 can of tuna

COMMENTS: going to start doing cardio again next week. for sure this time. hopefully get a new video up soon, too.

[dragonoids]

thanks, legs are very sore today!!!

haha, enjoy the sore man, it is the fruit of hard larbour :P


SHOULDERS:
standing shoulder press 150 x 8,8,8
seated db press 65 x 8,8,8
behind the neck press 95 x 10,10,8
seated db laterial raise 20 x 20,20,20
bb shoulder shrug 270 x 10,10,10
st. db rear delt raise 20 x 20,20,20
ABS:
cable pulldown
crunches

MEALS:
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 turkey burger
#5 chicken tacos w/black beans
#6 PWO 2sc protein w/milk apple
#7 can of tuna

COMMENTS: going to start doing cardio again next week. for sure this time. hopefully get a new video up soon, too.

great shoulders workout once again.

[Frankie75]

haha, enjoy the sore man, it is the fruit of hard larbour :P



great shoulders workout once again.

thanks, was planning on playing basketball this weekend but legs are still to sore.

[Frankie75]

BICEPS TRICEPS FOREARMS:
ez bar bicep curl 115 x 10,9,8
db incline curl 45 x 10,8,8
db preacher curl 35 x 12,12,12
ez bar reverse curl 95 x 10,10,10
lying tricep ext. 75 x 15,15,15
bench dips BW+15 x 15,15,15
v bar pressdown 25,25,25,25

MEALS:
#1 eggs w/ham turkey bacon
#2 turkey burger
#3 can of tuna
#4 chicken w/potato
#5 PWO 2sc protein 1sc glycomaize in water
#6 leftover chicken
#7 cottage cheese

COMMENTS: finally hit arms, it's been awhile. felt great. tomorrow off day, going to try to stay away from drinking. monday is back day.

[dragonoids]

hey! great arms workout ;) I am doing back on monday as well!

[Frankie75]

hey! great arms workout ;) I am doing back on monday as well!

thanks. just got done with back workout, my favorite day now.

[CRiTiCAL46]

Good weights on the arm day brotha.

[Frankie75]

BACK:
deadlifts 350 x 2,2,2
pull ups BW x 3,2,2,2
bent barbell row 205 x 10,10,10 PR
one arm db row 105 x 12,12,10 PR
lat pulldown 20,20,20
close grip seated rows 30,30

box jumps jump rope 5 minutes

MEALS:
#1 oats w/mikl 1sc protein
#2 eggs w/ham
#3 tukey sandwich
#4 protein bar
#5 chicken w/beans
#6 PWO 2sc protein w/milk
#7 cottage cheese

COMMENTS: good back workout. chest tomorrow.

[Frankie75]

Good weights on the arm day brotha.

thanks. been missing alot of arm workout recently. finally got one in.

[dragonoids]

BACK:
deadlifts 350 x 2,2,2
pull ups BW x 3,2,2,2
bent barbell row 205 x 10,10,10 PR
one arm db row 105 x 12,12,10 PR
lat pulldown 20,20,20
close grip seated rows 30,30

box jumps jump rope 5 minutes

MEALS:
#1 oats w/mikl 1sc protein
#2 eggs w/ham
#3 tukey sandwich
#4 protein bar
#5 chicken w/beans
#6 PWO 2sc protein w/milk
#7 cottage cheese

COMMENTS: good back workout. chest tomorrow.

wow, great back workout there ;) Good job on the new PRs.

[Fuerza_M]

BACK:
deadlifts 350 x 2,2,2
pull ups BW x 3,2,2,2
bent barbell row 205 x 10,10,10 PR
one arm db row 105 x 12,12,10 PR
lat pulldown 20,20,20
close grip seated rows 30,30

box jumps jump rope 5 minutes

MEALS:
#1 oats w/mikl 1sc protein
#2 eggs w/ham
#3 tukey sandwich
#4 protein bar
#5 chicken w/beans
#6 PWO 2sc protein w/milk
#7 cottage cheese

COMMENTS: good back workout. chest tomorrow.

Workout looks solid

[Frankie75]

wow, great back workout there ;) Good job on the new PRs.
thanks. it's about time i get some new PR's. since i started this journal i probably only have like two new PR's. no more though, i going to stop doing the same weight and same reps and give more effort in to lifting heavier.

Workout looks solid

thanks, :)

[Frankie75]

CHEST:
db bench press 95 x 8,8,8,6 PR
db incline bench press 80 x 10,10,8,8
bench press 190 x 10,10,10
dumbbell fly 50 x 10,10,10 PR
cable crossover 12,12
ABS
cable pulldown 15,15,15
ball crunches 50,50

CARDIO: 1 mile walk/jog to park played bball for awhile, just shoot around. 1 mile back.

MEALS:
#1 oats w/milk 1sc protein
#2 protein bar
#3 turkey sandwich
#4 peanut butter, apple
#5 chicken w/rice
#6 PWO 2sc protein 1scglycomaize
#7 4 plain eggs

COMMENTS: no spotter so did db's again. got 95. last two sets were a struggle.

[dragonoids]

haha, great to hear that man! Once again, great workout there. I think I should be more diligent doing my abs :P

[Frankie75]

haha, great to hear that man! Once again, great workout there. I think I should be more diligent doing my abs :P

me too. i TRY to do abs every other day, but that never works out.

[Frankie75]

LEGS:
squats 255 x 6,6,5
single leg extensions 100 x 12,12,10
romanian deadlift 190 x 10,10,10,9
db front lunges 45 x 16,16,16
bb calf raise 250 x 20,20,20
db jump squats 20 x 12,12,12
leg press 30,30

MEALS: 7

[dragonoids]

me too. i TRY to do abs every other day, but that never works out.

haha, sometimes I really get lazy to do them, swimming helps me with them though :P


LEGS:
squats 255 x 6,6,5
single leg extensions 100 x 12,12,10
romanian deadlift 190 x 10,10,10,9
db front lunges 45 x 16,16,16
bb calf raise 250 x 20,20,20
db jump squats 20 x 12,12,12
leg press 30,30

MEALS: 7

Great legs workout! I may be starting the romanian deadlifts soon when I reach the max for the hamstring curls machine.

[Frankie75]

Great legs workout! I may be starting the romanian deadlifts soon when I reach the max for the hamstring curls machine.

i stopped doing leg curls recently. only been doing RDL. well add them back in eventually.

[CRiTiCAL46]

Frank are you going to cut down and start dunking pretty soon?

[Frankie75]

Frank are you going to cut down and start dunking pretty soon?

i lost over 30lbs so far this year. i couldnt get lower than 255 with the way i eat. back up to 260's. and yes i'm going to be dunking again soon. i'll make a new video soon, to see if there's any progress. i still have 2 1/2 more months.

[Frankie75]

SHOULDERS

seated shoulder press 170 x 5,5,5
standing db press 65 x 8,8,8
se. arnold press 45 x 12,12,12
st. db lateral raise 30 x 15,12,12
bb shoulder shrug 280 x 10,10,10,8 PR
se. rear delt raise 30 x 12,12,12 PR
ABS
cable pulldown 20,20,20
ball crunches 50,50

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 cheeseburger
#5 chicken sandwich
#6 PWO 2scproteinw/milk banana
#7 can of tuna

COMMENTS off from work tomorrow, so i'm going to do some running and basketball tomorrow morning. arms tomorrrow.

[dragonoids]

i stopped doing leg curls recently. only been doing RDL. well add them back in eventually.

Hmm... okay. But which feels better for the hams for you?


SHOULDERS

seated shoulder press 170 x 5,5,5
standing db press 65 x 8,8,8
se. arnold press 45 x 12,12,12
st. db lateral raise 30 x 15,12,12
bb shoulder shrug 280 x 10,10,10,8 PR
se. rear delt raise 30 x 12,12,12 PR
ABS
cable pulldown 20,20,20
ball crunches 50,50

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 cheeseburger
#5 chicken sandwich
#6 PWO 2scproteinw/milk banana
#7 can of tuna

COMMENTS off from work tomorrow, so i'm going to do some running and basketball tomorrow morning. arms tomorrrow.

Great shoulders workout! Looking forward to that arms log.

[AMillane7]

impressive shoulders man!

[Frankie75]

Hmm... okay. But which feels better for the hams for

Great shoulders workout! Looking forward to that arms log.

oh my bad. the romanian deadlifts feel better for me. hams are still sore. i just started doing these not tolong ago.

impressive shoulders man!

thanks.

[dragonoids]

haha, okay. Has be looking forward to those in my workout soon ;)

[Frankie75]

BICEPS TRICEPS FOREARMS

db bicep curl 55 x 10,10,10
incline db curl 45 x 8,8,8
superset with
overhead ez bar extension 85 x 15,15,15
ez bar preacher curl 85 x 15,15,15
superset with
tricep dips BW x 8,8,8
reverse bicep curl 95 x 10,10,10
straight bar pressdown 25,25,25
wide grip ez bar curl 65 x 20,20,20
superset with
lying tricep extension 65 x 20,20,20

CARDIO
1mile walk/jog to park played basketball 1mile walk jog back

MEALS 8

COMMENTS
legs were still hurting from leg workout, so didnt do to much jumping. just shot around for like 20 minutes. off day tomorrow, back day sunday morning or monday night. watching football sunday night:)

[dragonoids]

haha, great workout! Enjoy the weekend :D

[huddlestonalex]

Good journal bro, always nice to see another guy near my height on the boards. Feel free to kick in my journal!!

[CRiTiCAL46]

11:45 where you at Frank?

woot Chargers! :D

[Frankie75]

haha, great workout! Enjoy the weekend :D
thanks. enjoyed it a little to much:D

Good journal bro, always nice to see another guy near my height on the boards. Feel free to kick in my journal!!
thanks. i feel small compared to you:)

11:45 where you at Frank?

woot Chargers! :D

computer was down. missed yesterdays workout, hungover. fell asleep monday after work.
haha. had fun though Chargers and Dodgers won sunday night.

[Frankie75]

BACK

deadlifts 350 x 3,3,2
reverse grip bent barbell rows 205 x 12,12,10
pull ups BW x 3,2,2
one arm db row 100 x 12,12,12
reverse grip lat pulldown 20,20,20
wide grip seated cable row 30,30

MEALS
#1 oats w/milk 1sc protein
#2 plain eggs
#3 turkey sandwich
#4 protein bar
#5 chicken w/baked potato
#6 PWO 2sc protein w/milk apple
#7 can of tuna
#8 probably cottage cheese

COMMENTS weight was 265 this morning. still trying to cut out 1 meal. chest tomorrrow and hopefully abs.

[Frankie75]

CHEST

bench press 240 x 5,4,3
db incline press 80 x 11,10,10,10
db flat bench press 80 x 12,12,10
dumbbell fly 50 x 10,10,10
cable crossover 12,12,12
ABS
cable pulldown 25,25,25
ball crunch 50,50

MEALS 7

COMMENTS found a park nearby with a 10 foot rim. shoot around for about 20min. was able to touch rim with two hands, it's been a long time since i was able to do that. still have not played a pickup game with anyone yet.

[CRiTiCAL46]

Bech press and db flys are looking strong!

Good stuff with the rim. If you're getting two hands on, it's only a matter of time now. :D

[Frankie75]

Bech press and db flys are looking strong!

Good stuff with the rim. If you're getting two hands on, it's only a matter of time now. :D

thanks

hopefully. if i can palm the ball with my right hand. i felt more comfortable jumping at this court, did not have to worry about my feet landing on the curb. like the rim in my videos. also i can take a better angle.

[Frankie75]

LEGS

squats 260 x 5,5,3
romanian deadlifts 200 x 10,10,8,8 PR
barbell front lunges 120 x 10,10,10 PR
single leg extensions 100 x 12,12,12
bb calf raises 240 x 20,20,20
db jump squats 25 x 10,10,10
leg press 30,30

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon
#3 turkey sandwich
#4 rice cakes w/pb
#5 chicken w/baked potato
#6 PWO 2sc protein w/milk banana
#7 more eggs

COMMENTS good leg workout. finally back up to 260 on squats. will stay at 260 a couple more weeks or until i get 3 sets of 5.

[CRiTiCAL46]

I think I'm going to bring back my DB jumps next leg day.

Nice squats!

You getting enough food man? How many calories are you taking in?

[dragonoids]

woah! I see new PRs! Congrats on hitting them :)

[Frankie75]

I think I'm going to bring back my DB jumps next leg day.

Nice squats!

You getting enough food man? How many calories are you taking in?
last time i wrote everything down for a week it was about 3,500~4,000 cals 300~350carbs 300protein.

woah! I see new PRs! Congrats on hitting them :)

i saw in your journal (and other journals)you get PR's every workout, so i said why i'm i lifting the same weight over and over again. i should be doing the same.

[Frankie75]

SHOULDERS

standing shoulder press 150 x 10,10,8
seated shoulder press 65 x 12,12,10
behind neck press 100 x 8,8,8 PR
seated lateral raise 25 x 15,15,15
bb shoulder shrug 290 x 10,10,10,8 PR
st db rear delt raise 25 x 20,20,20

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/ham bagel
#3 can of tuna
#4 rice cakes w/pb
#5 5 slices pizza 3 breadsticks soda <---felt like crap after this
#6 PWO 2sc protein w/milk apple juice
#7 eggs
#8 cottage cheese

COMMENTS legs are sore so no cardio, to hot anyways. maybe tomorrow morning. arms tomorrow.

[dragonoids]

i saw in your journal (and other journals)you get PR's every workout, so i said why i'm i lifting the same weight over and over again. i should be doing the same.

haha, okay, looking forward to more ;) Keep them coming yea?


SHOULDERS

standing shoulder press 150 x 10,10,8
seated shoulder press 65 x 12,12,10
behind neck press 100 x 8,8,8 PR
seated lateral raise 25 x 15,15,15
bb shoulder shrug 290 x 10,10,10,8 PR
st db rear delt raise 25 x 20,20,20

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/ham bagel
#3 can of tuna
#4 rice cakes w/pb
#5 5 slices pizza 3 breadsticks soda <---felt like crap after this
#6 PWO 2sc protein w/milk apple juice
#7 eggs
#8 cottage cheese

COMMENTS legs are sore so no cardio, to hot anyways. maybe tomorrow morning. arms tomorrow.

more PRs! I am sure you're loving it :) it is the fruit of hard work :D

[AMillane7]

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/ham bagel
#3 can of tuna
#4 rice cakes w/pb
#5 5 slices pizza 3 breadsticks soda <---felt like crap after this
#6 PWO 2sc protein w/milk apple juice
#7 eggs
#8 cottage cheese


You earned a good meal my friend! :)

[Frankie75]

haha, okay, looking forward to more ;) Keep them coming yea?



more PRs! I am sure you're loving it :) it is the fruit of hard work :D
thanks. i sure will next week.

You earned a good meal my friend! :)

yea it was good but i didnt want to workout after. felt like crap and took a nap. had to take almost 2scoops of whiteflood to get going. normally take just a little over one.

[Frankie75]

BICEPS TRICEPS FOREARMS

ez bar bicep curl 120 x 8,8,8
incline db curl 45 x 10,8,8
ez bar reverse curl 95 x 10,10,8,8
db preacher curl 35 x 14,14,14
lying tricep extension 85 x 12,12,12
bench dips BW+25 x 20,20,20
straight bar pulldown 20,20,20

MEALS 7

COMMENTS off day tomorrow back on monday.

[CRiTiCAL46]

Strong curls!

[dragonoids]

a high volume arms training there! Keep it up mate ;)

[Frankie75]

Strong curls!

thanks. but only the first few are done with good form and then...well you know, cheat curls:D

a high volume arms training there! Keep it up mate ;)

yes, arms were sore. thanks.

[Frankie75]

BACK

deadlifts 350 x 3,3,3
bent barbell row 200 x 12,12,12
pull ups BW x 3,2
chin ups BW x 5
one arm db row 100 x 12,12,12
lat pulldown 20,20
close grip seated cable row 30,30
ABS
cable pulldowns 20,20,20
ball crunches 50,50

MEALS7

comments did some chin ups today just to add something different. also will look into finding new exercises to replace(or atleast alternate) pulldowns and seated rows, since i can't up the weight on these. also usually do the one arm db rows on the bench with one hand and knee on the bench. but today i did them standing up (leaning forward like on a db rack) so i will also alternate these week to week. hope i'm explaining right.

[dragonoids]

strong back workout there! especially the DLs!

[AMillane7]

Deadlifts 350x3, 3, 3

Nice deads!

[joeflex73]

BACK

deadlifts 350 x 3,3,3
bent barbell row 200 x 12,12,12
pull ups BW x 3,2
chin ups BW x 5
one arm db row 100 x 12,12,12
lat pulldown 20,20
close grip seated cable row 30,30
ABS
cable pulldowns 20,20,20
ball crunches 50,50

MEALS7

comments did some chin ups today just to add something different. also will look into finding new exercises to replace(or atleast alternate) pulldowns and seated rows, since i can't up the weight on these. also usually do the one arm db rows on the bench with one hand and knee on the bench. but today i did them standing up (leaning forward like on a db rack) so i will also alternate these week to week. hope i'm explaining right.

Looking good bro! Very nice numbers.

For an alternative, try stiff arm pulldowns (arms out and stiff like frankenstein on a pushdown stack and pull down with your lats). Seated rows, you could try reverse flies. Lay flat on an incline bench and squeeze your shoulder blades together. Think of the movement of if someone hugged you from behind and you were trying to break it.

[Frankie75]

strong back workout there! especially the DLs!
thanks.

Nice deads!
thanks.

Looking good bro! Very nice numbers.

For an alternative, try stiff arm pulldowns (arms out and stiff like frankenstein on a pushdown stack and pull down with your lats). Seated rows, you could try reverse flies. Lay flat on an incline bench and squeeze your shoulder blades together. Think of the movement of if someone hugged you from behind and you were trying to break it.

thanks. i will definetly try these exercises next back workout.

[Frankie75]

CHEST

bench press 240 x 4,4,3
incline bench press 190 x 8,7,7 have not done these in awhile
db flat bench press 85 x 10,8,8,6
dumbbell fly 45 x 12,12,12
low cable crossover 12,12,12

CARDIO walk/jog a few times around the park. shoot basketball for about 20 minutes. too HOT!!!

MEALS 7

COMMENTS legs tomorrow, that means squats:(

[dragonoids]

you don't like squats? I just had my legs day today and it was great, even after missing out last week. I am sure you'll make it a great session tomorrow :)

[AMillane7]

Squatting day coming up!

[Frankie75]

you don't like squats? I just had my legs day today and it was great, even after missing out last week. I am sure you'll make it a great session tomorrow :)


Squatting day coming up!

thanks guys. i struggle with squats for some reason, but i still i'm not going to give up on them YET:) still can't squat body weight:(

[CRiTiCAL46]

thanks guys. i struggle with squats for some reason, but i still i'm not going to give up on them YET:) still can't squat body weight:(

Maybe up the reps to the 8-10 range. I think I read somewhere that that is the mass building range. I was repping 135x10 at the beginning of September, I've improved quite a bit following that mind set. Just some ideas...

As I type this I realize that you've probably already done your workout. lol

[AMillane7]

cant wait to see the workout! Hope it went well

[Frankie75]

Maybe up the reps to the 8-10 range. I think I read somewhere that that is the mass building range. I was repping 135x10 at the beginning of September, I've improved quite a bit following that mind set. Just some ideas...

As I type this I realize that you've probably already done your workout. lol

hey thanks. i was trying to hit 3 sets of 5 then move up in weight. today i did 260 for 3 sets 5 reps. i will give it a shot next week anything will help. i suck at squats! i'll try 250 or 255.

yeah just got finished working legs. what's going on with the weather 93 today.

[AMillane7]

hey thanks. i was trying to hit 3 sets of 5 then move up in weight. today i did 260 for 3 sets 5 reps. i will give it a shot next week anything will help. i suck at squats! i'll try 250 or 255.

yeah just got finished working legs. what's going on with the weather 93 today.

haha 93 :eek: it was 55 here in dc

[CRiTiCAL46]

Weather if ****ing horrible! Monday it was like 60 degrees at 9pm, today it was 81!

[Frankie75]

LEGS

squats 260 x 5,5,5
romanian deadlift 210 x 10,10,10,8 PR
barbell front lunges 120 x 10,10,10 PR
leg extensions 200 x 15,15,15
barbell calf raises 260 x 15,15,15
db jump squats 30 x 10,10,10
leg press 30,30

MEALS

#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon 2slices wheat bread
#3 turkey sandwich
#4 cheeseburger
#5 steak w/baked potato
#6 PWO 2sc protein w/milk banana
#7 can of tuna

COMMENTS going to do only single leg extensions and single leg presses from now on. since i can't add no more weight to these. shoulders tomorrow.

[CRiTiCAL46]

Nice lunges! PRs are nice!

[dragonoids]

LEGS

squats 260 x 5,5,5
romanian deadlift 210 x 10,10,10,8 PR
barbell front lunges 120 x 10,10,10 PR
leg extensions 200 x 15,15,15
barbell calf raises 260 x 15,15,15
db jump squats 30 x 10,10,10
leg press 30,30

MEALS

#1 oats w/milk 1sc protein
#2 eggs w/turkey bacon 2slices wheat bread
#3 turkey sandwich
#4 cheeseburger
#5 steak w/baked potato
#6 PWO 2sc protein w/milk banana
#7 can of tuna

COMMENTS going to do only single leg extensions and single leg presses from now on. since i can't add no more weight to these. shoulders tomorrow.

great workout there! It must have felt good doing the lunges after the RDLs! Looking forward to that shoulder log!

[Frankie75]

cant wait to see the workout! Hope it went well
always, except for squats.

Nice lunges! PRs are nice!
thanks. going to stay at 120 though almost lost my balance a few times.

great workout there! It must have felt good doing the lunges after the RDLs! Looking forward to that shoulder log!

felt great yesterday, not so great today. legs are very sore.

[Frankie75]

SHOULDERS

seated shoulder press 170 x 5,5,5
standing db press 65 x 8,8,8
arnold presses 50 x 9,8,8 PR
barbell shoulder shrug 300 x 10,10,8,8 PR
st. db lateral raises 30 x 15,15,15
seated db rear delt raise 25 x 15,15,15
ABS
cable pulldown 25,25,25
3min of random ab exercises

MEALS
#1 eggs w/turkey bacon & bread
#2 protein shake w/milk
#3 tuna sandwich
#4 rice cakes w/peanut butter
#5 chicken w/baked potato
#6 PWO 2sc protein w/milk banana
#7 3plain eggs

COMMENTS off tomorrow so if legs arent to sore will play some basketball in the morning. then arms in the night.

[dragonoids]

SHOULDERS

seated shoulder press 170 x 5,5,5
standing db press 65 x 8,8,8
arnold presses 50 x 9,8,8 PR
barbell shoulder shrug 300 x 10,10,8,8 PR
st. db lateral raises 30 x 15,15,15
seated db rear delt raise 25 x 15,15,15
ABS
cable pulldown 25,25,25
3min of random ab exercises

MEALS
#1 eggs w/turkey bacon & bread
#2 protein shake w/milk
#3 tuna sandwich
#4 rice cakes w/peanut butter
#5 chicken w/baked potato
#6 PWO 2sc protein w/milk banana
#7 3plain eggs

COMMENTS off tomorrow so if legs arent to sore will play some basketball in the morning. then arms in the night.

congrats of getting more new PRs :)

[AMillane7]

Lovin the PR's! Got one myself today, great feeling :D

[Frankie75]

congrats of getting more new PRs :)
thanks:D

Lovin the PR's! Got one myself today, great feeling :D

just saw that(posted). you deadlifting more than me now

[AMillane7]

just saw that(posted). you deadlifting more than me now

Which way do you deadlift though?

I personally do regular DL's, but looking into trying some stiff legged ones on leg day

[Frankie75]

Which way do you deadlift though?

I personally do regular DL's, but looking into trying some stiff legged ones on leg day

i do regular deadlifts on back day and on leg day i do romanian deadlifts. love doing RDL's now.

[Frankie75]

YESTERDAY'S WORKOUT

BICEPS TRICEPSFOREARMS
standing db curl 55 x 10,10,10
incline db curl 45 x 9,8,8
ez bar preacher curl 90 x 10,10,10
ez bar reverse curl 90 x 12,12,12
ez bar overhead extensions 90 x 12,12,12
dips BW x 8,8,8
v bar tricep pressdown 25,25,25

[dragonoids]

i do regular deadlifts on back day and on leg day i do romanian deadlifts. love doing RDL's now.

haha, I love RDLs as well!


YESTERDAY'S WORKOUT

BICEPS TRICEPSFOREARMS
standing db curl 55 x 10,10,10
incline db curl 45 x 9,8,8
ez bar preacher curl 90 x 10,10,10
ez bar reverse curl 90 x 12,12,12
ez bar overhead extensions 90 x 12,12,12
dips BW x 8,8,8
v bar tricep pressdown 25,25,25

great arms workout!

[CRiTiCAL46]

YESTERDAY'S WORKOUT

BICEPS TRICEPSFOREARMS
standing db curl 55 x 10,10,10
incline db curl 45 x 9,8,8
ez bar preacher curl 90 x 10,10,10
ez bar reverse curl 90 x 12,12,12
ez bar overhead extensions 90 x 12,12,12
dips BW x 8,8,8
v bar tricep pressdown 25,25,25

Those are some nice DB curls. How's your form?

[Frankie75]

haha, I love RDLs as well!



great arms workout!

thanks. going for 220 this week on the RDLs.

Those are some nice DB curls. How's your form?

form could use some improvement, same as ez bar curl though. can get most of the reps with strict form. incline are better as far as form goes.

[Frankie75]

BACK
deadlifts 350 x 3,3,2
pull ups BW x 3,3,2
chin ups BW x 5
reverse grip bent barbell row 200 x 12,12,12
one arm db rows 95 x 15,15,12
reverse grip lat pulldown 20,20,20
ABS
ball crunches 50,50,50

MEALS 7

COMMENTS good back workout until the end, felt very tired. ate a bunch of crap today watching the Chargers lose again:( tomorrow chest and maybe some basketball if it isnt to hot.

[dragonoids]

haha, i think we have a very similar split! back today and chest tomorrow! Let's hit the iron good tomorrow ;)

[Frankie75]

CHEST
bench press 240 x 4,4,3
incline db press 80 x 9,8,8
flat bench press 90 x 6,6,5
dumbbell fly 45 x 12,12,12
low cable crossover 12,12,12
ABS
cable pulldown 20,20,20

CARDIO basketball for 20 min. jump rope

MEALS
#1 oats w/milk 1sc protein
#2 eggs w/ham 2slices bread
#3 turkey sandwich
#4 chicken salad
#5 chicken w/baked potato
#6 PWO 2sc protein w/milk apple
#7 can of tuna

COMMENTS had a good workout today:D legs tomorrow.

[Frankie75]

Looking good bro! Very nice numbers.

For an alternative, try stiff arm pulldowns (arms out and stiff like frankenstein on a pushdown stack and pull down with your lats). Seated rows, you could try reverse flies. Lay flat on an incline bench and squeeze your shoulder blades together. Think of the movement of if someone hugged you from behind and you were trying to break it.
forgot to mention this yesterday. since i workout at home i was unable to these exercises. i gave them a shot yesterday but did not go well. stiff arm pulldowns, was unable to do full range of motion. i'm taller than where the high pulley is at, so my arms are lower than my shoulders, hope i'm explaining right. reverse flies, the stands where in the way so i could not do these either. thanks for the ideas though.

haha, i think we have a very similar split! back today and chest tomorrow! Let's hit the iron good tomorrow ;)

:D

[dragonoids]

great chest workout there :)

[CRiTiCAL46]

Strong bench as usual dude! Ever think about joining the local gym? Lots of nice womenz.

[Frankie75]

great chest workout there :)
thanks.

Strong bench as usual dude! Ever think about joining the local gym? Lots of nice womenz.

thanks. no, i barely manage getting workouts in at home on a consisent basis.

my wife would not like me hanging around a bunch of nice women'z:)

[Frankie75]

LEGS
squats 265 x 5,4,4 PR
romanian deadlifts 220 x 8,8,6,6 PR
single leg extension 100 x 10,10,10
db front lunges 45 x 20,20,16
bb calf raises 250 x 20,20,20
db jump squats 30 x 10,10,10

MEALS 7

COMMENTS i know i said last week i was going to try higher reps, but warm ups today felt great so i went for more weight. to my surprise i was able to do more reps than i thought. still can't squat body weight though weighed 267 this morning:( maybe next week i'll try 270.

[dragonoids]

don't worry mate, I am sure the lifts are there! Hit the iron hard next week! Great work on the PRs! all lifts looking strong ;)

[Frankie75]

SHOULDERS
standing shoulder press 125 x 10,10,10
seated db press 60 x 10,10,10
behind the neck press 95 x 8,8,8
bb shoulder shrug 300 x 10,10,10,8
seated db lateral raise 20 x 20,20,20
st rear delt raise 25 x 20,20,20
ABS
cable pulldown 20,20,20
ball crunches 50,50

CARDIO basketball 20 min. walk/jog around the park

MEALS 7

COMMENTS lower back was hurting a little so i dropped some weight off the standing shoulder press. had better form too:) legs were not to sore today but after playing some bball now they hurt.


don't worry mate, I am sure the lifts are there! Hit the iron hard next week! Great work on the PRs! all lifts looking strong ;)

thanks. always nice to get some PR's.

[CRiTiCAL46]

LEGS
squats 265 x 5,4,4 PR
romanian deadlifts 220 x 8,8,6,6 PR
single leg extension 100 x 10,10,10
db front lunges 45 x 20,20,16
bb calf raises 250 x 20,20,20
db jump squats 30 x 10,10,10

MEALS 7

COMMENTS i know i said last week i was going to try higher reps, but warm ups today felt great so i went for more weight. to my surprise i was able to do more reps than i thought. still can't squat body weight though weighed 267 this morning:( maybe next week i'll try 270.

Good job on the PRs!


SHOULDERS
standing shoulder press 125 x 10,10,10
seated db press 60 x 10,10,10
behind the neck press 95 x 8,8,8
bb shoulder shrug 300 x 10,10,10,8
seated db lateral raise 20 x 20,20,20
st rear delt raise 25 x 20,20,20
ABS
cable pulldown 20,20,20
ball crunches 50,50

CARDIO basketball 20 min. walk/jog around the park

MEALS 7

COMMENTS lower back was hurting a little so i dropped some weight off the standing shoulder press. had better form too:) legs were not to sore today but after playing some bball now they hurt.



thanks. always nice to get some PR's.


**** brah! Shrugs=Pwnage! Great job.

[AMillane7]

Great endurance on those seated press! Keeping 10 reps up is strong work!

[Fuerza_M]

SHOULDERS
standing shoulder press 125 x 10,10,10
seated db press 60 x 10,10,10
behind the neck press 95 x 8,8,8
bb shoulder shrug 300 x 10,10,10,8
seated db lateral raise 20 x 20,20,20
st rear delt raise 25 x 20,20,20
ABS
cable pulldown 20,20,20
ball crunches 50,50

CARDIO basketball 20 min. walk/jog around the park

MEALS 7

COMMENTS lower back was hurting a little so i dropped some weight off the standing shoulder press. had better form too:) legs were not to sore today but after playing some bball now they hurt.



thanks. always nice to get some PR's.

Great work man and good volume

[Frankie75]

Good job on the PRs!




**** brah! Shrugs=Pwnage! Great job.
thanks. second time trying 300. might stay at 300 a couple more weeks.

Great endurance on those seated press! Keeping 10 reps up is strong work!
thanks. i like doing high reps with the db's at the end of workout to get a good burn.

Great work man and good volume

thanks. no new updates in your journal lately. what's going on:)

[dragonoids]

shoulders looking strong there!

[Frankie75]

10-30-2008 WORKOUT

BICEPS TRICEPS FOREARMS
ez bar bicep curl 120 x 8,8,8
incline db curl 45 x 9,8,8
db preacher curl 35 x 12,12,12
ez bar reverse curl 95 x 12,12,12
lying tricep extension 85 x 12,12,12
bench dips BW+25 x 20,20,20
straight bar pressdown 20,20,20

COMMENTS forgot to post workout. yesterday was an off day, took today off also. did alot of walking on Halloween though, taking the kids trick-or-treating:) anyways back tomorrow or monday.

[dragonoids]

haha, I am sure you enjoyed your Halloween! Complete and solid arms workout there! Back tomorrow as well!

[CRiTiCAL46]

Curls are looking great as usual. Seeing some good progress?

[AMillane7]

solid looking workout, lookin good!

[Frankie75]

haha, I am sure you enjoyed your Halloween! Complete and solid arms workout there! Back tomorrow as well!
since i been walking, jogging, and playing basketball my legs feel better. my kids got tired before i did:) that's a big difference from last couple years.

Curls are looking great as usual. Seeing some good progress?
yes, form is improving on ez bar curls, staying at 120 for now.

solid looking workout, lookin good!

thanks.

[AMillane7]

woah! rep jumped from 5 to :eek: wow!

Thats from all the hard work man!

[CRiTiCAL46]

Mod repped. Excellent!