GSXR85's Punching Babies and Slapping Kittens - Journal [Archive]

GSXR85

01-10-2011, 06:12 PM

Was persuaded to start a log by some fellow SD brahs, and it seems like a good idea.

A little background about me; Relatively new to the real gym world. I played sports my whole life Football and Soccer, followed coach's gym routines. Had a string of bad injuries the last 5 years including a shattered wrist that required some hardware to be put in, so basically I've had to start from scratch again. Been browsing on here, doing a lot of reading. I started doing P90x and it's a good program, but was just hard to motivate myself at home, and also I was losing too much weight, which isn't really my goal. Been sorting out a routine at the gym for about 2 months right now with some friends. I decided to follow "Layne Norton's" Power/Hypertrophy program, whether or not it's one of his programs who knows, but I'm using that to build a routine off of, and so far so good. I'm still learning, figuring out what works for me. So feel free to input, critique, etc. I welcome all useful input. I don't care about numbers to impress people, I just want progress and good results, even if people make fun of me using an empty bar. I'll post before pics after I get some progress I'm happy with. Anywho, I know TL;DR, so now that that's out of the way, here is my first entry:

Monday: Upper Power

2 scoops of Jack3d before workout
1 scoop of Size-On sipped during workout

Barbell Bench:
135x10 (warmup)
155x5
155x5
155x5
185x5
185x5

T Bar Row:

45x10 (warmup)
70x5
70x5
70x5
70x5
70x5

Still working on form with back exercises trying to make sure I feel it, so I'm going low weight.

Barbell Military Press:

55x10 (warmup)
85x5 - decided it was sacrificing form, so I dropped weight for next set.
70x5
70x5
70x5
70x5

Lat Pull Down:

100x5
100x5
120x5
120x5
130x5

Wrist is slowly letting me increase weight, and limits my pullups/chin ups, so I opted for the lat pull down for now.

Barbell Curls:

55x10 (warmup)
65x5
65x5
65x5
65x5
65x5

Skull Crushers:

55x10 (warmup)
65x5
65x5
75x5
75x5

Feel like I still need to work on form, so I might experiment with weight some more next week.

Machine Shrugs:

90x10 (warmup)
110x10
130x10
130x10
130x10
130x10

Wasn't feeling the burn on 5 reps, so I went to 10. Seemed like good work sets today.

Dips:

3 sets until failure.

I did some extra, but I feel great tonight after the workout. Had great energy and focus, and feel like for the most part I hit the targeted muscles well.

Now here's this, and reps to the first customers until I run out. :D

http://img194.imageshack.us/img194/5901/saracorrales.jpg

spak

01-10-2011, 07:13 PM

in on beer crew log. Subbed

I have actually been seeing a lot of people doing the Layne split lately. Looks like a great program, but I think I will just keep doing 5/3/1 :D. Good luck brah.

burlyman619

01-10-2011, 07:48 PM

in. before pics?

GSXR85

01-10-2011, 08:01 PM

in on beer crew log. Subbed

I have actually been seeing a lot of people doing the Layne split lately. Looks like a great program, but I think I will just keep doing 5/3/1 :D. Good luck brah.

Salud!

Yeah, I'm just kind of seeing what works right now, not opposed to anything!

in. before pics?

:D

I'm going to wait until I get to a point that I like to post up some before pics, along side current pics for comparison. Shouldn't be too long hopefully!

Both of you are on spread of course, haha.

burlyman619

01-10-2011, 08:07 PM

diet?

stats?

penis size? ect

GSXR85

01-10-2011, 08:17 PM

diet?

stats?

penis size? ect

Shall I include detailed meals I eat? I can do that starting tomorrow.

5'11" currently 183, down from near 200. Don't have an accurate BF%, nor guestimate.

Penis size is too large to measure, no e-stats.

http://weeaboosuomi.files.wordpress.com/2009/06/coolface-skidi.jpg

burlyman619

01-10-2011, 08:21 PM

lulz

Yeah you should. It will keep you conscious and accountable. so your goal is to bulk? dont you have a set diet plan?

GSXR85

01-10-2011, 08:27 PM

I pretty much stick to the same foods.

As far as protein it's Chicken, lean pork, lean red meat (dont' eat the red meat too often though) Tuna, Eggs. So one of those per meal.

I usually have steel cut oats with 2 tbsp of natty PB and 1 tbsp of honey in the morning, with a protein shake with 1% milk, just because I'm so short on time in the morning. Usually one serving of fruit.

A protein bar/fruit for a snack in the morning. Then lunch dinner it's just one of the meats, and usually some greens and a sweet potato. String cheese, baby carrots, turkey jerky, raw almonds, lots of things along those lines. Whey/milk post workout, etc. Drink between 1-2 gallons of water a day.

I was usuing dailyburn.com to log and try to get accurate macros, I've just been overwhelmed with work lately so kept forgetting to log stuff. Meals stay pretty consistent though. I just need to figure out what I need, and go from there.

As far as for what I'm doing, I'd guess I'm after the "dream bulk." I'm trying to eat as clean as possible, and just lean down, while putting on some muscle, I know that's damn hard to do but I'm trying to do at least 2 days of cardio with the program to possibly see what happens!

GSXR85

01-10-2011, 08:35 PM

Here was tonight's dinner, this is extra I made to take for lunch tomorrow.

Grilled lean boneless pork chop, glazed with Trader Joe's sweet chilli sauce. Some mixed veggies and a half of a sweet potato. Also had a string cheese.

http://i55.tinypic.com/1zmfb5u.jpg

G.W. Hayduke

01-10-2011, 09:20 PM

wtf is this!? :mad:

GSXR85

01-10-2011, 09:21 PM

wtf is this!? :mad:

que? lack of beer? haha

Idontlikeit

01-11-2011, 01:18 AM

where is the multi?!

the pork chop looks so tasty omnomnom

xquick

01-11-2011, 10:01 PM

inzo

GSXR85

01-11-2011, 11:10 PM

Working 6 days a week right now, 10-12 hour days. Also going to the gym 6 days a week, not missing a beat, so bear with me!

Tuesday: Lower Power

4:30am Wake up meal:
10oz 1% milk, 1 scoop of ON whey protein

7:30am Breakfast:
4 egg omelette with ham/cheese/salsa
Nonfat Greek Yogurt
Banana
1 slice Wheat toast with PB/Jelly

11:30 Lunch:
Lean Pork Chop with Trader Joe's Sweet chili sauce
half of a sweet potato
Broccoli/peppers/carrots mix
1 string cheese
8oz 1% milk

Afternoon Snack:
Protein bar

Pre-Workout:
2 Scoops Jacked

Intra-Workout:
1 Scoop Size-On

Workout:

Back Squats:
65 x 10 (warmup)
95 x 10
115 x 10
135 x 8
135 x 8
135 x 8
135 x 8
160 x 5

Still working on form, adn ROM, so feel free to laugh at my numbers. :D

Front Squats:
8 sets of 95 x Failure

Doing nothing but working of form and ROM.

Supposed to do Stiff Leg Dead Lifts, but my form is still way off. I tried a few sets but wasn't happy with them, so I decided to add in a Seated Leg Press.

Seated Leg Press:
210 x 10
230 x 10
250 x 10
250 x 10
270 x 5
270 x 5

Standing Calf Raise:
150 x 25
180 x 20
210 x 15
210 x 15
210 x 15

Smith Back Squats - Literally ATG
135 x 10
155 x 10

Post Workout:
10oz 1% Milk with 1 scoop ON whey

Dinner:
Taco Tuesday :/
2 mahi mahi tacos, 2 chicken tacos, and a few beers. Goodnight sweet gains. :(

http://is200.imagesocket.com/images/2011/01/12/larakozlicekjpgxflg.jpg

SeanCC

01-11-2011, 11:17 PM

In on this jooooocy thread

snizzle77

01-12-2011, 08:27 PM

diet?

stats?

penis size? ect

ahahahhahhahaha

snizzle77

01-12-2011, 08:29 PM

i have subscribed.......

http://i565.photobucket.com/albums/ss95/fit4lyfe2526/sub-sandwich-t10483.jpg

snizzle77

01-12-2011, 08:30 PM

and trader joe's sweet chili sauce is so good

MikeHoncho636

01-12-2011, 09:09 PM

I guess were doing the same workout phagget.

Ever get the feelin' of throwing up during? Let us n00bs get on business!

GSXR85

01-12-2011, 09:28 PM

Feeling brutally beat as of right now, about to shower and go to bed, but here's today's rundown.

Wednesday: "Off Day" - Cardio and Abs

Diet was almost identical to yesterday.

4:30am Wake up meal:
10oz 1% milk, 1 scoop of ON whey protein

7:30am Breakfast:
4 egg omelet with ham/cheese/salsa
Nonfat Greek Yogurt
Banana
1 slice Wheat toast with PB

11:30 Lunch:
Lean Pork Chop with Trader Joe's Sweet chili sauce
half of a sweet potato
1 serving baby carrots
1 string cheese
1 "healthy" ice cream bar - I like to occasionally feed the urge with a small dose of something sweet so I don't cave and binge. It was under 200 calories, so I'm ok with it.

Afternoon Snack:
Protein bar

Pre-Workout/Intra Workout:
2 scoops Jacked
1 scoop Size-On

Workout:

5 x decline crunches until failure, varied leg position, on/off ground to increase difficulty. Always seem to create the best burn.

5 x various ab machines, forgive me for not knowing their proper name, but it's weighted resistance. I'm unsure if I liked it or not, going to experiment again next week.

2 x Weighted Oblique ups - Used 35lbs

2 x Vertical Leg Raise - I think I was too burnt on abs at this point for it to be effective.

I'm kind of going over board right now trying to find what works, and also learn new techniques. That's why you'll see inconsistencies in my routine, suggestions/advice welcomed!

Treadmill:
Incline at 7.0 level/4.5-5.0 mph for 30 mins.
Incline at 1.5 level/6.0-6.5 mph for 10 mins.

Post Workout:
10oz 1% milk, 1 scoop of ON whey protein

Dinner:
1 grilled chicken breast
1 half sweet potato plain (yes hooked)
1 cup steamed broccoli plain

Here, while I was eating it a min ago, I know how you guys like your food pics.

http://i52.tinypic.com/351a96t.jpg

and of course...

http://is100.imagesocket.com/images/2011/01/13/rhianalise4jpgesnq.jpg

GSXR85

01-12-2011, 09:30 PM

i have subscribed.......

http://i565.photobucket.com/albums/ss95/fit4lyfe2526/sub-sandwich-t10483.jpg

and trader joe's sweet chili sauce is so good

<3

No homo.

I guess were doing the same workout phagget.

Ever get the feelin' of throwing up during? Let us n00bs get on business!

Oh yeah, it comes and goes. The days where I feel like I'm going to throw up I love, because I feel like I'm really kicking my ass. :D

GSXR85

01-13-2011, 07:11 PM

Got hurt at work today, FTL.

Took a spill due to someone else's ignorance, hit the concrete pretty hard and landed on my bad wrist, and my left knee. Wrist seems ok right now, knee not so much. I decided to man up and go to the gym tonight anyway, but probably going to the doctor's tomorrow to get everything checked out. I got to do this for 2 hours at work, feelsbadman.

http://i54.tinypic.com/9jn6a8.jpg

Breakfast:

Same as yesterday.

Morning Snack:
Protein Bar

Lunch:
Grilled chicken breast on wheat bread with a slice of cheese lettuce/tomato/onion, pickle
Steamed squash (3/4 cup)

Pre Workout/Intra Workout:
2 scoops Jack3d
1 Scoop Size-On

Workout:

Incline DB Press:
35x12 (warmup)
45x12
50x12
50x11
50x8
55x7
50x8

Don't think I was resting long enough in between sets, that's why the set numbers and weights fluctuated.

Preacher Curls Supersetted with Standing French Press:
55x12 - 45x12
65x12 - 50x12
70x12 - 50x12
70x8 - 50x12
65x10 - 50x12
55x12

Was rushing sets again I think, so numbers fluctuated, dropped weight a couple times to try to improve.

Close Grip Bench Press:
105x12
115x12
135x10
135x7
125x10

135 was tough for me, but I got one solid set out of it, dropped weight to focus on form. I've definitely made a lot of progress with this, I remember when I could hardly regular bench 135.

Tricep Cable Pushdowns supersetted with Hammer Curls:
50x15 - 25x12
60x12 - 25x12
50x12 - 25x12
50x12 - 25x10
50x12- 25x8

Think I was rushing sets again, so rep numbers were dropping.

Machine Curls supersetted with Bodyweight Dips:
65x12 - BWx15
70x12 - BWx12
75x12 - BWx10
75x12 - BWx10
75x12 - BWx10

Machine Chest Fly:
100x12 - Decided I wasn't getting good form, dropped weight.
80x12
80x12
80x12
90x12

Overall I'd say it was a pretty good day at the gym. Good energy, good focus. Think I was just rushing sets. I'm still playing with weight to find what's right to work on/maintain form.

Post workout:
10oz 1% Milk with 1 scoop ON whey

Dinner to be determined, will update. :D

burlyman619

01-13-2011, 07:52 PM

and trader joe's sweet chili sauce is so good

not aware.

Nice thread brah. I love food pics !

I ran something similar to Nortons. My body grew and leaned out! My avi was after cutting on something simular that this, plus 5 weeks of a 5x5. Lost more than 50lbs.

GSXR85

01-13-2011, 08:00 PM

Go to trader joes, and aware self. So far I've found it goes best with pork chops, grill them, take them straight off and glaze them with the sauce. So much win.

Yeah, program seems legit. Definitely noticing progress and strength increase without a doubt! My buddy even mentioned how much I've progressed in a short time.

Debating on what to make for dinner right now, knee is throbbing like a mother!

GSXR85

01-13-2011, 08:05 PM

Might as well add supplement list:

Optimum Nutrition Whey - Double Rich Chocolate (Delicious btw)
Optimum Nutrition Opti-Men Multi
GNC Triple Strength Fish Oil
Cheap Supplements Joint Product (Glucosomine)
Jack3d
Gaspari Nutrition Size-On

I've got Cheap Supplements Creatine Mono and Beta Alanine for when I'm cycled off the PWO.

GSXR85

01-13-2011, 08:33 PM

Dinner isn't pic worthy, but it is delicious.

1 grilled chicken breast diced
1 cup brown rice
mixed together with a bit of the infamous trader joe's sweet chilli sauce
1 string cheese

was hard to resit the urge to make another sweet potato. :D That concludes tonight's logging activities!

Well, here's this if you don't like anything else:

http://is100.imagesocket.com/images/2011/01/13/amberjames2jpgkrns.jpg

xquick

01-13-2011, 08:43 PM

dont punch me or slap me bro

srsly tho, sorry to hear about the nasty fall. that really sucks. know wat u need.........some pb bar and grill tomorrow night

SgSpartan

01-13-2011, 08:43 PM

In for babes. Lulz.

GSXR85

01-13-2011, 08:46 PM

dont punch me or slap me bro

srsly tho, sorry to hear about the nasty fall. that really sucks. know wat u need.........some pb bar and grill tomorrow night

Can I taze you then bro?

I work Saturdays so it would have to be an early night, but I'm down to chill for a while, let me know what time you guys are thinking of heading out.

In for babes. Lulz.

There will be at least one per day, that I can promise. :D

burlyman619

01-13-2011, 08:47 PM

GSXR85

01-13-2011, 08:50 PM

Tell me more about the fall brah.

I was torquing down a bolt to 180ftlbs, and the socket came off of the bolt. The good news is that my face was right behind it to soften the blow to the wrench before it hit the ground. My face looks and feels amazing.

Was pulling apart this gearbox that a huge axle shaft/sprocket setup goes to. Someone was horse playing while we were hoisting it out with an A-frame. They jokingly acted like they were going to let go of their end so it would hit me, and he actually lost his grip while doing so. I saw his eyes get big, he tried to grab it, but it had already hit me and knocked me off of the ledge we were working on. It bent my knee over a cross support frame, and I instinctively put my hand out to catch myself even though that's how I broke the same wrist to begin with!

I feel you on slipping off stuff, done that so many times and hit myself! haha

burlyman619

01-13-2011, 09:18 PM

is it effecting your lifts?

GSXR85

01-13-2011, 11:04 PM

Didn't really today, but I've got leg hypertrophy on Saturday, so not looking promising for that!

GSXR85

01-14-2011, 06:00 PM

Spent all day today at the doctor's getting x-rays etc. Decided to take today off and rest, feelsbad. :( Supposed to do legs tomorrow, but my knee is probably going to restrict that, so I'll just do what I was supposed to do today, tomorrow.

As promised, I'll just leave this rear:
http://is100.imagesocket.com/images/2011/01/14/beckywunder9jpgsc5m.jpg

DREhova 87

01-14-2011, 06:46 PM

reps on the pics...LOL....

GSXR85

01-15-2011, 06:22 PM

Was scheduled to do Leg Hypertrophy today, but skipped it because my leg is still a bit jacked up.

So today I did the workout I was supposed to do yesterday.

2 Scoops Jack3d Pre
1 Scoop Size-On Intra

Saturday - Shoulders/Back/Traps - Hypertrophy

DB Shoulder Press supersetted with DB Lateral Raise:
25x12/12.5x12
35x12/15x12
40x12/15x12
40x12/15x12
40x12/15x12
40x12/15x12

T-Bar Row supersetted with Bradford Press:
45x12/65x12
45x12/65x12
70x12/65x12
70x12/65x12
70x12/65x12
70x12/65x12

Lat Pull Down (Wide Grip) supersetted with Machine Shrugs:
80x12/90x12
100x12/140x12
100x12/140x12
100x12/140x12
100x12/140x12

Lat Pull Down (Close Grip) supersetted with Low Cable Row:
100x12/80x12
100x12/80x12
120x12/80x12
110x12/80x12
110x12/80x12

The 120x12 Lat Pull Down was a bad set, so I dropped weight.

Hammer Strength Iso Lat DY Row:
90x12
90x12

Hammer Strength High Row:
90x12
110x12
110x12

http://is100.imagesocket.com/images/2011/01/15/taylorredford3jpgcn73.jpg

If you haven't guessed yet, I'm a bit of an ass man. :D

GSXR85

01-17-2011, 07:43 PM

Yesterday was an off day, knee is still sore so I didn't even do any cardio. Just rested.

As for today, I had no spotter so I didn't lift to my potential, still got in some good sets though. This gym was also lacking equipment that I used last week, so I've got to remember to go to the Point Loma location for Upper Power days.

Monday - Upper Power (5x5)

Barbell Bench Press:
95x10 (warmup)
115x10 (warmup)
135x8 (warmup)
155x6
165x6
175x6
185x4
175x5

Did a couple extra sets because I felt I cheated myself on a couple reps. Wasn't comfortable without a spotter so I couldn't really try to rep out 185 or try to go higher. 185x5 is my own PR right now with a spotter. He didn't help, but having someone there just in case is really motivating to try to do more.

Dorsiflex Row:
105x10(wide grip)
150x10(narrow)
180x10(wide)
180x8(narrow)
190x8(wide)
190x6(narrow)

Don't know if I really cared for this machine or not, might have had it setup incorrectly, but wasn't really feeling it. Seemed like I couldn't get the weight/reps ratio right.

Barbell Incline Bench:
135x5
135x5
135x5
135x5
135x5

I know it's not much, but it's up 20 lbs from my previous best, so that's good to me.

Military Press:
75x6
95x5
95x5
95x5
95x5

up 25lbs from last weeks sets.

Compound Row:
110x10
155x8
170x8
170x8
170x8

Had to do 8-10 reps to feel it.

Barbell Curl:
65x10 (wide grip)
65x8 (narrow grip)
70x5 (wide)
70x5 (narrow)
75x5 (wide)
75x5 (narrow)

up 10lbs from last week

Lat Pull Down (Wide Grip)
100x10
115x8
115x8
130x5
130x5

Not sure if the 130 sets were really good sets or not. So many things I'm still trying to get right with weight/form to get the right numbers on reps.

Machine Shrugs:
90x15
160x12
180x6
180x6
180x6

Didn't really get any good sets today, but increased weight. :(

Dips (BW)
x20
x15
x20
x15
x15

http://is200.imagesocket.com/images/2011/01/17/jessicajaneclement6z7yj.jpg

snizzle77

01-18-2011, 12:27 AM

only in this for the pics <3

GSXR85

01-19-2011, 04:19 PM

Skipped legs again yesterday because of knee. Still hurts to bend or put too much pressure on. I start physical therapy next week. :(

Today my energy and stamina wasn't really there. I had breakfast, but I might have not had enough food in me to sustain the workout. It could be that, or it could be because I might not have been fully recovered from doing Upper Power on Monday, and I did Upper Hyperthrophy today because I had to alter my schedule due to the knee.

Today is Upper Hypertrophy, so the goal is to shoot for 8-12 reps.

Breakfast:
1 cup prepared rolled oats w/2tbsp natty PB/1tbsp raw honey
1 nonfat greek strained yogurt
2 slices turkey bacon
8oz 1% milk and 1 scoop whey

Preworkout/Intraworkout:
2 scoops Jacked
1 scoop Size-On

Workout:

Db Incline:
45sx12
50sx12
52.5sx12
55sx12
55sx10
55sx12

I seemed to feel it more in my shoulders today, still in the chest a bit, but just didn't feel right today. Not sure if I was off on the angle of the bench, or what. This was when I knew it was going to be a bad gym day. :(

Bar Preacher Curls supersetted with Standing French Press:
55x12 narrow grip/45x12
55x12 wide grip/45x12
60x12 narrow grip/45x12
60x12 wide grip/45x12
70x12 narrow grip/45x12
70x10 wide grip/45x12

Close Grip Bench:
115x12
125x12
125x10
135x8
135x8

Cable Pushdowns supersetted with Hammer Curls:
50x12/25x12
60x12/25x12
60x12/25x12
50x12/25x12
50x12/25x12

60lbs just didn't feel like I was getting the right form, so I dropped. :(

BW Dips:
x15
x15
x15
x12
x15

I was supposed to superset the dips with a machine curl, but there was no getting in. The gym was packed today, I don't think I had it in me today anyway. :( Next week I'll come out swinging hard though, don't you worry!

Post Workout:
8oz 1% milk w/1 scoop whey

Lunch/Dinner to come, will post pics if it turns out good. :D

http://is200.imagesocket.com/images/2011/01/19/kaylalove22jpgzq6.jpg

burlyman619

01-19-2011, 06:28 PM

Try to Lean back on an incline bench at about 30 to 45 degrees. that should help take away the delt involvement and focus on the chest.

GSXR85

01-19-2011, 06:42 PM

Try to Lean back on an incline bench at about 30 to 45 degrees. that should help take away the delt involvement and focus on the chest.

Thanks, yeah I was thinking the angle might have been off. I'm really bad at eyeballing the angle for some reason. brb taking protractor to gym. :D

GSXR85

01-19-2011, 09:56 PM

Lunch:
1 can tuna w/2tbsp trader joe's bbq sauce and black pepper
1 package baby carrots
1 string cheese

Dinner:
10oz Tri-Tip Steak
1 half medium sweet potato
1 cup steamed broccoli

http://i53.tinypic.com/2ue4d2b.jpg

iphone camera sucks. Well, bed time.

snizzle77

01-19-2011, 10:12 PM

punchin babies slappin kittens and takin names.

boss dinner gsxr, as usual

GSXR85

01-21-2011, 04:34 PM

Thursday 1/21/11

Didn't have time to update yesterday, so here we go now. Another day struggling with energy/stamina. I can only blame this stupid knee for messing with my normal schedule!

Breakfast:
1 cup prepared rolled oats w/2tbsp natty PB/1tbsp raw honey
1 nonfat greek strained yogurt
2 slices turkey bacon
8oz 1% milk and 1 scoop whey

Preworkout/Intraworkout:
2 scoops Jacked
1 scoop Size-On

Workout:

DB Shoulder Press supersetted with DB Lateral Raises:
30x12/10x12
40x12/10x12
40x12/12.5x12
45x8/15x12
40x10/10x12

Had to drop weight on the lateral raises in order to make my set.

Barbell Row supersetted with Bradford Press:

Solely working on form with the Rows, I usually just do T-bars instead, but my buddy convinced me to try to work on form with Barbell.

95x12/50x12
95x12/50x12
95x12/60x12
65x12/65x12
65x12/65x12

Dropped weight to work on form. Starting to feel better, but still not right.

Wide Grip Lat Pull Downs supersetted with Machine Shrugs:
80x12/90x12
100x12/140x15
100x12/140x15
100x12/140x15
100x12/140x15

Close Grip Lat Pull Downs supersetted with Cable Rows:
100x12/80x12
100x12/80x12
100x12/80x12

At this point I was beyond dead, but decided instead of doing two more sets of this, I'd change to T-bar Rows.

T-Bar Row supersetted with Cable Rows (just for the hell of it because I felt like my barbell rows were less than useful)
50x12/80x12
50x12/80x12

Post Workout:
8oz 1% milk with 1 scoop whey

Lunch:
Steak burrito that I didn't even finish because it was horrible.

Dinner:
Had a dinner date last night, so she cooked whole wheat pasta with a lemon basil sauce and shrimp. Wasn't too bad!

http://is100.imagesocket.com/images/2011/01/21/beckywunder4jpg7zjt.jpg

Oh, and today is an off day. HOPING to be back to a normal schedule next week depending on the knee condition.

GSXR85

01-24-2011, 10:10 PM

Took Friday off, worked out Saturday with the man, the myth, the legend; Snizzle. I couldn't even tell you the sets/reps we did if I tried! So I fail on the log for Saturday. I then took Sunday off as well. I'm debating on changing up my split so I can have more on days again until I find out what's up with my leg. I go to my first day of PT tomorrow.

I usually stick to the good old electronic music in the gym, right now this album is on repeat like crazy! I know it's not for everyone. First song I'll leave you with:

6Jv4TpGL_BA

Monday: Upper Power ("5x5")

Pre:2 scoops Jack3d
Intra: 1 Scoop Size-On

Barbell Flat Bench:
115x10 warmup
135x6
155x5
165x5
175x5
185x5

Barbell Incline Bench:
135x5 (2 sets)
145x5 (3 sets)

Hammer Strength Iso Lateral Front Pulldown:
90x10
140x8 (2 sets)
160x5 (2 sets)

Barbell Military Press:
65x10
75x6
85x5
95x5 (2 sets)

Wide Grip Lat Pulldown supersetted with BW Dips:
115x8/ BWx20
130x5 BWx15 (4 sets)

Machine Chest Fly:
100x10
120x8
150x8 (3 sets)

Machine Shrugs:
160x10
180x8 (4 sets)

I skipped bis and tris today since I hit them pretty hard Saturday. Overall my energy seemed a little improved, but I think I was a bit wore down from lifting Saturday still. I messed around with a few other machines just to see how they felt after the above routine, still messing with everything. The good news is I saw a girl today I hadn't seen in a while right after I got home from the gym, I happened to have my shirt off, she said, and I quote: "damn, the gym is working!" So that made me feel a little better today. :D

Well, and now there's this:

http://is100.imagesocket.com/images/2011/01/25/hannahmayroseimg4d3p57v.jpg

SeanCC

01-24-2011, 10:16 PM

Your bench is going good man, I remember when we first lifted not too long ago you were at like 145.

GSXR85

01-24-2011, 10:19 PM

Yeah I'd say I've made the most improvement there so far, I think when I get back to a normal schedule I'll see it go up a little more. Definitely happy with how it's coming along though. My incline is improving too. Some things are just taking me a little longer to figure out than I'd like with form! I'm being patient though, form over numbers! That's why you'll see my reps/sets fluctuate away from what they should be, with random things added in. I'm still trying to get a feel for some things and figure out what works for me, as you also suggested!

GSXR85

01-25-2011, 05:39 PM

Today was another forced off day since it was supposed to be legs. :( Had my first day of physical therapy today and was told it would be in my best interest to basically avoid any real leg workouts for the time being while we gauge the damage. I've apparently got some tissue damage around my joint to the left side of my knee as well as the back. He said if I must do weights, do super light leg presses. No running, no hiking/climbing. Basically, the only thing really recommended was a stationary bike. Tomorrow is actually one of my "scheduled" off days where I normally do some cardio/abs. So I'll probably just go hit the bike, and do some abs tomorrow. Thinking I might have to change my splits for the time being so I don't have so much down time.

Well, here's this for your time:

http://is100.imagesocket.com/images/2011/01/25/unnamed2jpgb5vl.jpg

GSXR85

01-27-2011, 08:28 PM

du0gXJOxF34

Another song of the same album as above, solid album if you're in to that kind of music!

Back in the gym, after 2 days off that felt like an eternity! I go back to the doctor and PT tomorrow for a follow up on the leg. We'll see what he says.

Thursday 01/27/11: Hypertrophy Chest and Arms

DB Incline:
35x12
45x12
55x12 - 3 sets (full sets of 12, up on reps from last week)
65x8 - new "PR" Had to try just to see.

Preacher Curl supersetted with DB French Press:
55x12/55x12
65x12/50x12 - 2 sets
70x12/50x12
70x10/50x12

My left (bad) wrist started bothering me almost immediately on the above exercises. Didn't feel like I was too successful here today due to it.

Close Grip Bench Press:
115x12
135x8
125x12
125x12
125x10
115x12

Struggled here as well today, was down on weight from last week. Not sure if it was because of the wrist or if my triceps were already worn out.

Tricep Push Downs supersetted with DB Hammer Curls
50x12/25x12
60x10/25x11
50x12/15x12
40x12/15x12 (2 sets)

I decided since I haven't really improved much on either of these I need to drop weight, focus more on "the squeeze" and do nice, slow, reps. Seemed more effective as far as getting a burn. Going to keep the weight lower for a couple weeks and see if I improve.

BW Dips supersetted with Machine Curl:
BWx15/45x12
BWx15/55x10
BWx12/50x10
BWx12/45x10
BWx12/45x8

Arms were completely toast when I started. I think this is another set I need to drop weights and focus more on.

Cable Cross alternating from upper to lower cables:
80x12/40x12 - 5 sets

Got a solid feel/pump out of this. Was working out with a friend.I don't know the technical name for the lower exercise we were doing, but it was feeling awesome.

Overall I'd say it was a good day, felt pretty solid all around. Went up in weight on the DBs so that's good. Was really frustrated over the wrist issues, hopefully it doesn't continue. Took some pics right after the gym, compared them to the pics I took a couple months ago and what a difference I see! Still no where impressive, but I'm happy with it for a matter of a couple months. Debating on posting some. But for now, here's this:

http://is200.imagesocket.com/images/2011/01/27/lauramichelleprestixs2e.jpg

mab23

01-27-2011, 08:29 PM

I am so in and subbed!!!!!!!!!!!

GSXR85

01-28-2011, 05:33 PM

Let this one ride, not a big fan of the intro, but it gets better I promise!

iIyE3EDCigE

Friday 01/28/11 - Shoulders/Back/Traps Hypertrophy

DB Shoulder Press supersetted with DB Lateral Raise:
25x12/10x12
35x12/10x12
45x11/12.5x12
45x12/12.5x12 (2 sets)
45x8/12.5x10

Upped from 40s to 45s this week, struggled a little more than I wanted to though but I think that's due to food/sleep today. Lateral raises are still getting a great burn with 10s and 12.5s, I feel that one is going to be tough to move up quick with.

Barbell Bent Over Row:
65x12 - 2 sets
75x12 - 4 sets

Still working on form with this. Was concentrating on watching myself in the mirror, as well as "the squeeze." I seemed to feel it a lot more in my biceps and deltoids though, still felt it in my back, but it felt more like it was being worked as a secondary. Any tips?

Seated Bradford Press:
65x12
65x11
65x12 - 2 sets
65x10

Shoulders were already hurting, so form was a bit rough today. Overall it felt good though.

Wide Grip Lat Pull Downs supersetted with Machine Shrugs:
80x12/90x15
100x12/140x12 - 4 sets
120x10/140x10

Starting to feel like this is improving and I'm focusing more and feeling it in the right areas. Feelsgoodman.

Close Grip Lat Pull Downs supersetted with T-Bar Row:
100x12/45x10 - 3 sets

Seated Cable Row:
100x12 - 2 sets

I'm still working on form with a lot of things so I feel like I've gotta just jump around and experiment. It was overall a good day, Jack3d saved the day once again. And now there's this:

http://is100.imagesocket.com/images/2011/01/28/tamikachesser16jpgjwk4.jpg

GSXR85

01-28-2011, 06:05 PM

in. before pics?

Ok I guess I'll post some now. I know I don't have any crazy impressive progress, but keep in mind I've been lifting with a gym routine for all of about 2 months give or take while figuring out how everything works. So I'm happy with where I stand right now. Haven't been keeping up with my cardio thanks to this stupid knee. :(

Before: Approximately 2-3 months ago @ near 200. After injuries and stuck in a crappy unemployed rut while living in AZ

http://i.imgur.com/iqsSp.jpg

http://i.imgur.com/DS7cy.jpg

http://i.imgur.com/AUF3r.jpg

As of yesterday @ 183:

http://i.imgur.com/Jae3A.jpg

http://i.imgur.com/Xh5nT.jpg

http://i.imgur.com/jARtq.jpg

I notice improvement in a lot of places. Traps seem to have grown a ton, chest is growing moderately well, mid section/love handles I lost a little, but obviously no where near enough yet. I'm still figuring out my bmr etc. Arms/Shoulders seem slightly bigger, and a tad bit more defined. Don't be too harsh, I'm trying, making progress, and still figuring it all out! :D

snizzle77

01-28-2011, 06:11 PM

jeez gsxr how'd you improve that much in 2-3 months

u natty bro?

;)

GSXR85

01-28-2011, 06:14 PM

jeez gsxr how'd you improve that much in 2-3 months

u natty bro?

;)

This is an insult isn't it? :3

I'm eating mostly clean, trying for the "clean bulk." (with the exception of the occasional "cheat meal" of course)

Tuna, chicken, lean red meat, lean pork. Fruit/veggies/brown rice/oats. All that good stuff.

Supplements:

Creatine Mono/Beta Alanine when cycled of PWOs
Size On/Jacked (while on PWOs obviously..)
Whey/Caesin

Multi/Fish Oil/Joint Support

So, I'm taking my multi, but not really lifting too heavy as of yet. haha.

mab23

01-28-2011, 06:39 PM

Loving the hot chicks!

nice progress pics, keep it up and youll be a beast in a few months!!!!!!

snizzle77

01-28-2011, 06:46 PM

This is an insult isn't it? :3

I'm eating mostly clean, trying for the "clean bulk." (with the exception of the occasional "cheat meal" of course)

Tuna, chicken, lean red meat, lean pork. Fruit/veggies/brown rice/oats. All that good stuff.

Supplements:

Creatine Mono/Beta Alanine when cycled of PWOs
Size On/Jacked (while on PWOs obviously..)

Multi/Fish Oil/Joint Support

So, I'm taking my multi, but not really lifting too heavy as of yet. haha.

lol that was a compliment!

honestly, one of the best 2-3 month improvements I've seen on here.....

GSXR85

01-28-2011, 06:48 PM

Loving the hot chicks!

nice progress pics, keep it up and youll be a beast in a few months!!!!!!

lol that was a compliment!

honestly, one of the best 2-3 month improvements I've seen on here.....

Thanks brahs <3

Let's not take it that far,haha, but yeah I can definitely see/feel a difference and I'm happy with where I'm at so far. Glad I've got the motivation to keep going!

GSXR85

01-29-2011, 04:47 PM

aBGtyshnONI

Saturday 01/29/11 - Lower Hypertrophy

Weighed in at 180lb even today, fluctuated due to not enough water consumption I'm sure!

That's right, you read it correctly. I decided to go hit the legs, but hit them rather light. I was suffering from some severely shakey legs today. Probably a mix of skipping a few weeks, drinking too much last night, not getting enough sleep, and meal timing today.

Warm up on Treadmill:
20 minutes incline walk. Speed: 3.0-4.5, Incline: 3.0-8.5, Distance: 1.5
5 minute cool down

Hack Squat (machine)
90x12 - 5 sets

Leg Extensions supersetted with Seated Leg Curls:
50x12/45x12
65x12/90x12
65x12/105x12
50x12/105x12
50x12/105x12

Was going super light on the extensions as you can see, as they were bothering me, the leg curls not so much. I had to drop weight on the extensions after a couple sets with 65.

Standing Calf Raises:
105x15 - 3 sets
90x15 - 2 sets

As I stated, super shakey leg syndrome today. Dropped weight, going lighter than normal either way, but got a good feel out of all sets.

Angled Leg Press supersetted with Seated Calf Raise:
90x15/45x15
150x15/45x15
160x12/70x15 - 3 sets each

I'd say overall it was a good day, definitely still some tenderness in the leg, don't have the ROM that I'd like right now, but I think it will come back within the next few weeks with PT. And now this:

http://is100.imagesocket.com/images/2011/01/29/melissasattajpgjf47.jpg

burlyman619

01-29-2011, 09:55 PM

aaaawww ****. Inb4 you walk like edward norton after the shower scene in American History X

G.W. Hayduke

01-29-2011, 11:57 PM

just doing my part:

http://img.photobucket.com/albums/v155/fiat_lux_/wallpress-1.jpg

GSXR85

01-30-2011, 11:43 AM

aaaawww ****. Inb4 you walk like edward norton after the shower scene in American History X

U39kfgjuie4

just doing my part:

Well played sir. I approve.

So I woke up today, quads are super sore even though I lifted light. Feelsgreatman. Had some drinks last night, roommate came home with a TON of fish from a fishing tournament. Thresher, Yellowtail, and blue fin. Grilled that up last night at the house, had some people over, acquired digits of a new chick who I won't even attempt to rate for misc standards, but everythingwentbetterthanexpected.jpeg.

Going to go do some bro-abs and cardio today as it's supposed to be an "off day."

Anywho, here's dat ass:

http://is200.imagesocket.com/images/2011/01/30/taylorstone4275210cqw9.jpg

GSXR85

01-30-2011, 02:18 PM

F21aifX0lZY

Sunday - 01/30/11 - Cardio and Abs

Weighed in at an even 180lbs again today.

Incline Treadmill
30 minutes
10% Incline
Speed: 4.5
Distance: 2.25 miles
5 min cool down

Cable Crunches:
130x20-25 (3 sets)

Leg Raises:
BWx20-25 (3 sets)

Simple day today, but still feel good post workout! Legs are hurting from yesterday, but a good hurt, so I'm happy.

You get 2 girls today, hopefully these all live up to the rough e-standards of this forum. :D

http://is200.imagesocket.com/images/2011/01/30/jenniereid02giokjpgiay7.jpg

dissonance

01-30-2011, 02:25 PM

in on phaggy thread

GSXR85

01-30-2011, 02:40 PM

in on phaggy thread

oh hai! <3

G.W. Hayduke

01-30-2011, 02:58 PM

what is that girls tattoo? some kind of fish?

GSXR85

01-30-2011, 03:00 PM

what is that girls tattoo? some kind of fish?

I don't know, I was too busy staring at her rack.

-edit: it's an elephant, just looked at the higher resolution photo I have.

G.W. Hayduke

01-30-2011, 03:16 PM

I don't know, I was too busy staring at her rack.

-edit: it's an elephant, just looked at the higher resolution photo I have.

That's a crazy fuggin elephant.

GSXR85

01-30-2011, 03:22 PM

That's a crazy fuggin elephant.

http://i.imgur.com/x3x3u.jpg

G.W. Hayduke

01-30-2011, 03:23 PM

It's got a fish tail. An aquatic elephant. Must be sacred.

db79

01-31-2011, 06:01 PM

Looks like that multi is really starting to pay off. Mix in some celltech and you can be the next governor. Good work J1.

GSXR85

01-31-2011, 07:35 PM

SZ3UJKxeFco

Monday 01/31/11 - Upper Power "5x5"

Weighed in at 181.5lbs today.

Incline Barbell Bench:
95x10
115x8
135x5 (4 sets)
155x4

Barbell Flat Bench:
135x12
155x6
165x5
175x5
185x5

Barbell Bent Over Rows:
95x10
115x8 (5 sets)

Still working on form with this, but it's starting to feel a lot better!

Barbell Military Press:
65x10
75x6
75x5 (3 sets)

Wasn't feeling good with this today.

Wide Grip Lat Pull Down:
100x12
130x5 (5 sets)

Skull Crushers:
50x12
65x5 (4 sets)

Preacher Barbell Curls:
55x10
65x8 (5 sets)

Wrist wasn't liking this again this week. :( Having trouble upping weight.

Dips BW+15:
x15
x12 (2 sets)
x10 (2 sets)

Machine Shrugs:
90x15
180x10 (5 sets)

-Energy was good, stamina was ok. Definitely didn't eat or drink enough today.
-Had a late night last night with a girl that definitely parties, so that took a lot out of me last night, and again this morning. haha.
-Improving in some areas, others seem to be staying the same. This log is definitely helping though.

http://is200.imagesocket.com/images/2011/01/31/saracorralesinsohovmvh.jpg

GSXR85

02-02-2011, 01:41 AM

pyPZFeKorHQ

Tuesday 02/01/11 - Lower Power

Today is the start of another rotation on to night shift at work. Super weak sauce. 2:00-10:30pm. I'm going to try to lift in the mornings, but today was way too busy, and also had PT.

Still going to PT for the leg and wrist, still having some range of motion issues and lingering pain. Went pretty light, and didn't do a whole lot tonight, but it still was a night in the gym.

Warmup:
15 mins on stationary bike

Back Squats:
95x10
115x10
135x6 (5 sets)

Getting a little ROM back in my left leg, a little less pain thanks to the PT. I also discovered tonight a lot of my form issues with squats were due to the shoes I had on. Gym was empty tonight so I went shoeless, felt WAY better. Might pick up a knock off pair of vans/converse so I can be more flat footed on leg days.

Stiff Leg Dead Lift:
95x10 (5 sets)

Strictly working on form here, felt better, but need to record myself to see what I'm doing I think.

Standing Calf Raises:
120x15-20 (3 sets)
150x12-20 (3 sets)

http://ist1-3.filesor.com/pimpandhost.com/1/_/_/_/1/q/Q/v/w/qQvw/Pampita%20%283%29_m.jpg

SgSpartan

02-02-2011, 02:08 AM

dat ass

mab23

02-02-2011, 05:51 AM

so much win in this thread!

GSXR85

02-03-2011, 12:13 PM

xfPgj9yu3YY

Thursday 02/03/11 - Chest and Arms Hypertrophy

-Shooting for 8-12 reps, just figured out I've had some things out of order and been doing too many sets on my hypertrophy days, but I'll adjust for next week.

-7:30am, usually not a morning lifter so I had some adjusting to do.

DB Incline Bench:
35x12
45x12
55x12 (2 sets)
55x10 (2 sets)
55x8

-Couldn't rep out the 55s to 12 today, so I didn't even attempt the 65s. :(

Preacher Curl supersetted with Standing French Press:
55/45x12 (5 sets)

-Still having some wrist demons, but felt a good pump in the curls, not so much feeling out of the French Presses.

CGBP:
95x12
115x12
135x10 (2 sets)

-Decent sets, but I think I need to change up the order and do these before arms.

Cable Cross upper/lower:
40/25x12
5/25x12 (3 sets)

-Great sets, good pump, good feel.

Pushdowns supersetted with Hammer Curls:
45/20x12
55/20x12 (3 sets)

-Great sets with the pushdowns, hammer curls felt ...meh.

BW Dips:
x15
x10
x12

-Probably should have done these before arms, but I got them done.

Machine Pec Fly:
90x12
110x12
120x12

-Think I was already dead by this.

http://is200.imagesocket.com/images/2011/02/03/jaimekoeppe2byjayaa3b.jpg

GSXR85

02-07-2011, 06:07 PM

Haven't had a lot of computer time this weekend, which isn't a bad thing, so here's the past few days.

tVAp-YLfCd8

Friday 02/04/11 - Shoulders/Back/Traps Hypertrophy

Shoulder Press supersetted with DB Lateral Raise:
25/10x12
35/12.5x12
45/12.5x12
45x8/12.5x12
Drop: 40/10x12 (2 sets)
Drop: 30x10/5x15

-I think I'm wearing myself out with the warm up sets so I'm having trouble with the actual work sets. Going to skip the 25s for warmups next week and try to hit 50s for work sets, we'll see.

Barbell Row supersetted with Bradford Press:
95/60x12 (3 sets)
115/70x12 (2 sets)
Drop: 95/60x10 (2 sets)

-Had to drop to keep form.
-Still working on form with rows, but I definitely feel it's improving.

Wide Grip Lat Pulldown supersetted with Machine Shrugs:
100/90x12
120/140x12 (4 sets)

Close Grip Lat Pulldown:
100x12
110x12 (3 sets)
120x10

Cable Row:
80x12 (3 sets)

http://is100.imagesocket.com/images/2011/02/07/02477pbbrebeccalynuei.jpg

GSXR85

02-07-2011, 06:23 PM

A7lVG9RqU1E

Saturday 02/05/11 - Lower Hypertrophy

This day got rushed and cut short due to physical therapy and my crappy work schedule. Leg pain is slowly fading, so I'm upping weight.

Warmup:
stationary bike for 10 mins.

Angled Leg Press:
90x15
180x12 (2 sets)
230x12 (3 sets)

Hack Squat (Machine):
90x12 (3 sets)
140x12 (3 sets)

Standing Calf Raise:
90x15
105x12 (4 sets)

Leg Extension supersetted with Seated Leg Curl:
65/90x12
80/90x12
100/105x12 (3 sets)

http://is100.imagesocket.com/images/2011/02/07/lindseystrutt09jpgywva.jpg

GSXR85

02-07-2011, 06:46 PM

zHDGWdUFnqY

Monday 02/07/11 - Upper Power

To say I had a party filled weekend would be an understatement. Diet and rest were definitely not on par, and my lifts today definitely suffered today because of it!

Incline Bench:
95x10
135x6
145x5
150x4 (2 sets)
150x3
Drop:135x5

Barbell Bench:
135x10
155x5
165x5 (3 sets)

-Wasn't even going to come close to 185 today. :(

Barbell Row:
95x10
105x10 (2 sets)
135x5 (3 sets)

-Starting to feel a lot better on this with form.

Wide Grip Lat Pull Down supersetted with BW Dips:
115x8/BWx20
130x5/BWx15 (5 sets)

Barbell Military Press:
65x8
75x6
85x5 (3 sets)

-Getting back up in weight on the military presses, so that's good.

Preacher Curls:
55x10
65x5 (5 sets - switching grip narrow/wide every set)

Machine Shrugs:
90x15
180x10 (4 sets)

http://is200.imagesocket.com/images/2011/02/07/69043cclingeriefootj7ly.jpg

GSXR85

02-08-2011, 11:20 PM

w1auPAQOTuU

Tuesday - 02/08/11 - Lower Power

-Started my first day of an off cycle from PWOs, we'll see how that goes!

Warmup:
Stationary Bike - 20 mins, varied intensity

Couldn't jump right in to squats because there was someone curling in the squat rack. (srs)

Standing Calf Raises:
105x15
120x15
135x15
150x12 (2 sets)

Back Squat:
95x15
115x12
135x8 (5 sets)

-Still missing some ROM due to the leg injury, can't add on too much weight just yet. :(

Angled Leg Press:
180x12 (2 sets)
270x10 (3 sets)

Seated Calf Raises:
90x15 (5 sets)

http://is200.imagesocket.com/images/2011/02/09/monikapietrasinska1g274.jpg

mab23

02-09-2011, 05:38 AM

Couldn't jump right in to squats because there was someone curling in the squat rack. (srs)

lol, that sucks!

nice workout brah, loving the wimminz!!!

G.W. Hayduke

02-09-2011, 10:28 AM

Preacher Barbell Curls:
55x10
65x8 (5 sets)

Wrist wasn't liking this again this week. :( Having trouble upping weight.

Which is why I almost never do barbell curls. Dumbbells are easier on the wrist and hold no chance for the development of an imbalance.

burlyman619

04-08-2011, 10:04 PM

http://i54.tinypic.com/wu12ty.gif

its april, last post was in February....

cbad7676

09-27-2011, 07:21 PM

http://i54.tinypic.com/wu12ty.gif

its april, last post was in February....

its now september. almost october. wtf is this shiit

GSXR85

09-27-2011, 07:54 PM

spak

09-27-2011, 08:18 PM

lulz, I think I initially stopped logging it when I moved in to the new place. I forget, everything is the same though. Still doing the Layne Norton routine, but the "updated" one. My weight is around the same, I stay in the 180-185 range. Still the same level of joocy. Upped the intensity when I got out here to NY, so hopefully can make some dramatic progress now.

welcome back brewski, I have moved as well, but to Michigan. I hope you are still enjoying the high quality beverages you were before haha. Seeing as you are in NY that shouldn't be a problem.