Bodyhards quest for first comp.

[flywheel99]

I have to admit my wife bought Chinese food tonight and I ate a whole order of hot chicken wings with pork fried rice man was it good!!!!

yep, i'm due for a nice chinese dinner. sounds great

just cruising through your journal a bit...

i think that the meal #5 on your last list showed all carbs if i read it right. i'm still learning a lot around here, but why do you load carbs with a late meal?

love the workouts.

thanks

[bodyhard]

Ahh, I get it. I forgot about the bar. Duh! :o

:D :D

Morning cardio 45 minutes (not doing an hour again I think that is too much for me)

[bodyhard]

yep, i'm due for a nice chinese dinner. sounds great

just cruising through your journal a bit...

i think that the meal #5 on your last list showed all carbs if i read it right. i'm still learning a lot around here, but why do you load carbs with a late meal?

love the workouts.

thanks

I want to gain. I have a very fast metabolism and I burn calories even when I am still :)

[IronIc]

I want to gain. I have a very fast metabolism and I burn calories even when I am still :)

Lucky you! ;)

I use Myloplex Lite for pp. I love it.

Have a nice day BH! :D

[user464444132bbg]

Lucky you! ;)

I use Myloplex Lite for pp. I love it.

Have a nice day BH! :D

LOL! Isn't he though? We spend our entire lives trying to lose and he's trying to gain. :D Something just ain't right here.

[bodyhard]

Lucky you! ;)

I use Myloplex Lite for pp. I love it.

Have a nice day BH! :D

What is a PP? Hmm that didn't sound too good :eek:


LOL! Isn't he though? We spend our entire lives trying to lose and he's trying to gain. :D Something just ain't right here.

:D :D

[bodyhard]

Bi's, Tri's & Forearms

Biceps
Standing BB curls
95lbs 15x, 135lbs 10x, 185lbs 6x

Incline db curls
35lbs 10x, 40lbs 10x, 50lbs 6x

Alternate db curls
45lbs 10x, 55lbs 10x, 55lbs 10x

Hammer db curls
55lbs 10x, 65lbs 5x,

Triceps
Close Grip Bench
185lbs 10x, 205lbs 8x, 205lbs 8x

Skull crushers
110lbs 10x, 120lbs 10x, 130lbs 10x

Dips
45lbs 10x, 90lbs 8x, 90lbs 8x

BO Overhead Rope Ext
70lbs 15x, 70lbs 15x, 70lbs 15x

FOREARMS
Wrist curls
110lbs 20x, 110lbs 20x, 110lbs 10x

Reverse wrist curls
40lbs 20x, 40lbs 15x, 40lbs 10x

Behind the back wrist curls
80lbs 15x 80lbs 15x, 80lbs 15x

[orca]

That's some massive arm work there. Very nice!

Quick question- I noticed that you do your bi's before your tri's and I've always been told to do tri's before bi's, any reason you do them that way because obviously it's working?

[bodyhard]

That's some massive arm work there. Very nice!

Quick question- I noticed that you do your bi's before your tri's and I've always been told to do tri's before bi's, any reason you do them that way because obviously it's working?

I don't see any reason why one should be done before the other, the two have nothing to do with each other, meaning one is a push the other a pull. Your bi's could be exhausted and yet once you start doing tri's you will see that the tri's will still be fresh and vice versa.

The only reason I start my bi's first is out of preference nothing more.

Where did you hear that the tri's should be done first and what is the reason if any, that you were told/read?

[bodyhard]

1st MEAL
8 egg whites 2 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
PB san on whole wheat
1 cup cottage cheese
Milk
Cashew Nuts

5th MEAL
Whatever is for dinner was not told today :)

6th MEAL
MRP

[bodyhard]

weight sets and reps will be entered after tonights workout

Abs, Calves

ABS
Hanging leg raises (K=knees up SL=straight leg)


Lying leg raises


Machine crunches


CALVES
standing calve raises


Sitting calve raises


Leg press calve raises (PL=45lbs plates per-side)

[2bbig]

I don't see any reason why one should be done before the other, the two have nothing to do with each other, meaning one is a push the other a pull. Your bi's could be exhausted and yet once you start doing tri's you will see that the tri's will still be fresh and vice versa.

The only reason I start my bi's first is out of preference nothing more.

Where did you hear that the tri's should be done first and what is the reason if any, that you were told/read?
I read the same thing but agree with what you are saying.
forum.bodybuilding.com/showthread.php?t=3657031
Great arm work out BH

[orca]

I don't see any reason why one should be done before the other, the two have nothing to do with each other, meaning one is a push the other a pull. Your bi's could be exhausted and yet once you start doing tri's you will see that the tri's will still be fresh and vice versa.

The only reason I start my bi's first is out of preference nothing more.

Where did you hear that the tri's should be done first and what is the reason if any, that you were told/read?

I don't really remember where I got this info from. What you say makes a lot of sense that one should have nothing to do with the other. If I can remember it correctly the Tri's are thought of as a power muscle and the Bi's as a show muscle and even though one has nothing to do with the other just taxing the body doing bi's first would degrade the effort you can do on the power muscle, Tri's. Kind of like doing cardio before your weight training. Probably just some misguided info that I've had stored in my brain for some time now.

[bodyhard]

I read the same thing but agree with what you are saying.
forum.bodybuilding.com/showthread.php?t=3657031
Great arm work out BH
Thanks 2big!


I don't really remember where I got this info from. What you say makes a lot of sense that one should have nothing to do with the other. If I can remember it correctly the Tri's are thought of as a power muscle and the Bi's as a show muscle and even though one has nothing to do with the other just taxing the body doing bi's first would degrade the effort you can do on the power muscle, Tri's. Kind of like doing cardio before your weight training. Probably just some misguided info that I've had stored in my brain for some time now.

No disrespect and this is not aim at you, but that is the dumbest thing I have ever heard. Think about when you do a truly power movement like Chest or Shoulders, can you imagine doing Triceps first and then any of the two mention?

If anything when I do biceps first and they get fully pumped, they actually act as a "spring/coil" when doing Tri's.

[pastorgbc]

First: that is a huge arm workout.

I agree with Bodyhard, the order is one of preference. When I do an "arm" day, I will actually alternate movements between bis and tris to get a "fresh" start on each movement. I start with biceps first, as my tris always perform, while my biceps can need a bit more motivation.

Keep up the good work, BH. Its fun reading your workouts.

Ray

[orca]

No disrespect and this is not aim at you, but that is the dumbest thing I have ever heard. Think about when you do a truly power movement like Chest or Shoulders, can you imagine doing Triceps first and then any of the two mention?

If anything when I do biceps first and they get fully pumped, they actually act as a "spring/coil" when doing Tri's.

No disrepect taken. What you say makes very good sense. It's amazing what bad info will stick with you from a long time ago. I like the thought of the "spring/coil" effect. Thanks for you feedback.

[bodyhard]

First: that is a huge arm workout.

I agree with Bodyhard, the order is one of preference. When I do an "arm" day, I will actually alternate movements between bis and tris to get a "fresh" start on each movement. I start with biceps first, as my tris always perform, while my biceps can need a bit more motivation.

Keep up the good work, BH. Its fun reading your workouts.

Ray

Why does your bi's need a little motivation? Just curios.

And thanks for the comment on the arm workout and the fun part :)

[bodyhard]

No disrepect taken. What you say makes very good sense. It's amazing what bad info will stick with you from a long time ago. I like the thought of the "spring/coil" effect. Thanks for you feedback.

If there is anything I have learn over the years is to "listen" to my body, it really does tell you when something is not right and when something is definitely working. Mind to muscle link.

Anytime bud anytime

[pastorgbc]

Why does your bi's need a little motivation? Just curios.

And thanks for the comment on the arm workout and the fun part :)
I can do heavy tricep work at high volume until the cow's come home. My biceps historically have lacked endurance and inconsistent, so I try to give them a main focus on the days I train them directly.

They have gotten better over the last year. The irony is that my biceps have always been big.

Ray

[orca]

No disrespect and this is not aim at you, but that is the dumbest thing I have ever heard. Think about when you do a truly power movement like Chest or Shoulders, can you imagine doing Triceps first and then any of the two mention?

If anything when I do biceps first and they get fully pumped, they actually act as a "spring/coil" when doing Tri's.

No disrepect taken. What you say makes very good sense. It's amazing what bad info will stick with you from a long time ago. I like the thought of the "spring/coil" effect. Thanks for you feedback

[bodyhard]

I can do heavy tricep work at high volume until the cow's come home. My biceps historically have lacked endurance and inconsistent, so I try to give them a main focus on the days I train them directly.

They have gotten better over the last year. The irony is that my biceps have always been big.

Ray

ahhh I see, isn't that ironic


No disrepect taken. What you say makes very good sense. It's amazing what bad info will stick with you from a long time ago. I like the thought of the "spring/coil" effect. Thanks for you feedback

?? double post :D

[IronIc]

Hi BH? How are you doing today? :)

[bodyhard]

Hi BH? How are you doing today? :)

Great how are you? When do you do legs again? I am curious to know how your knees will hold up, I wish I was next to you so I can check out your form

[bodyhard]

Normally I work out at 10:00 PM wifey wanted to watch a movie she bought, Hills have eyes 2, so I succumbed and workedout earlier so we can watch the movie tonight. It better be good :D

Abs, Calves

ABS
Hanging leg raises (K=knees up SL=straight leg)
10xK10xSL, 10lbs10xk10xSL, 15lbs10xK,10xSL


Lying leg raises
10lbs 20x, 10lbs 20x 10lbs 20x(between this and the hanging leg raises with the added weight my lower abs were dead!)


Machine crunches
100lbs 20x, 100lbs 20x, 100lbs 20x


CALVES
standing calve raises
300lbs 20x, 400lbs 20x, 500lbs 12x (5 minute rest) 500lbs 15x

Sitting calve raises
70lbs 25x, 115lbs 20x 135lbs 20x


Leg press calve raises (PL=45lbs plates per-side)
4PL 20x, 6PL 20x, 8PL 20x, 10PL 15x

[Islandtroll]

Normally I work out at 10:00 PM wifey wanted to watch a movie she bought, Hills have eyes 2, so I succumbed and workedout earlier so we can watch the movie tonight. It better be good :D :)



Nice workout!

Oh and let us know how the movie was :)

[bodyhard]

Nice workout!

Oh and let us know how the movie was :)

You haven't seen it? I saw part one that was pretty good, I love horrors, only because it makes my real life seem less,,,,, well you know,,,, violent.

[IronIc]

Great how are you? When do you do legs again? I am curious to know how your knees will hold up, I wish I was next to you so I can check out your form

BH, I had my workout tonight. I am doing a 5x5, so legs are 3x weekly.

My knees held up pretty good today. I was using the 35's, and could not hoist them up to my shoulders. I let them hang on my sides. This way, it's more awkward. But, my knees behaved today ;)

I also warmed up on the leg extension. That works much better than the treadmill :)

As far as my form is concerned - there is a mirror, so I work out in front of it. Holding the DB's on my side was definitely more awkward so my form suffered. When I did the overhead with the little featherweight bars my form was right on (at least as far as I know, lol).

Next squat day is Friday. I will update that as well :)

I can't stress enough how much I appreciate your input :)

[user464444132bbg]

JHC! I cannot believe the weights you use. And so soon after your injury. Amazing! :) The calf raises blew me away. Your ab work looked pretty brutal as well.

Hope the movie was good. I hate horror movies. Especially gory ones. :eek:

[IronIc]

Those calf presses are insane! :eek: Great workout, BH :)

[namtrag]

BH

Insane weight on the calf raises! I am lucky, I don't have to work mine much, they look great, especially compared to the rest of me.

Thought I'd let you know, I ate 1650 calories today, about what you eat in two meals, hahahaha!

I am so hungry...

[Islandtroll]

You haven't seen it? I saw part one that was pretty good, I love horrors, only because it makes my real life seem less,,,,, well you know,,,, violent.

Nope have not seen it, but if you said it rocked I may give both a go :)

[bodyhard]

BH, I had my workout tonight. I am doing a 5x5, so legs are 3x weekly.

My knees held up pretty good today. I was using the 35's, and could not hoist them up to my shoulders. I let them hang on my sides. This way, it's more awkward. But, my knees behaved today ;)

I also warmed up on the leg extension. That works much better than the treadmill :)

As far as my form is concerned - there is a mirror, so I work out in front of it. Holding the DB's on my side was definitely more awkward so my form suffered. When I did the overhead with the little featherweight bars my form was right on (at least as far as I know, lol).

Next squat day is Friday. I will update that as well :)

I can't stress enough how much I appreciate your input :)

Wow I can just imagine how much better you would do if you could get yourself a squat rack. You wouldn't have to worry about the db and you could concentrate on the squat itself. Don't mention it I just wish I could be of better help.

[bodyhard]

JHC! I cannot believe the weights you use. And so soon after your injury. Amazing! :) The calf raises blew me away. Your ab work looked pretty brutal as well.

Hope the movie was good. I hate horror movies. Especially gory ones. :eek:

Thanks! My back still feels a little pain, but the added support on the calf machine really helped. if I was doing standing BB calf raises I wouldn't even have come close to the weight I was using.

The movie was freaking great very bloody and gory I loved it but it could have had some more killing in it though :(


Those calf presses are insane! :eek: Great workout, BH :)

Thanks had to take a break the 500 had my calves screaming like someone had a blow torch right on them!

[IronIc]

The movie was freaking great very bloody and gory I loved it but it could have had some more killing in it though :(

ROFL! I used to like bloody gory movies back in the day but I can't stand them any more. ;)



Thanks had to take a break the 500 had my calves screaming like someone had a blow torch right on them!

I can imagine the pain :eek:

[bodyhard]

ROFL! I used to like bloody gory movies back in the day but I can't stand them any more. ;)




I can imagine the pain :eek:

I still love them, I guess it takes away from the everyday BS I go through, the more unrealistic the better!

I went to a baby party the other day (my friends daughter just turned 1) my wife and I wanted to get something to eat (believe it or not they didn't have any food only beer, alcohol and munchies and it was a kids party go figure)

It was on hunts point, pretty bad area to say the least.

Anyway I saw some kids pulling on a large garbage bag and running and acting crazy and poking at it. I went over because one of the little girls was crying, when i checked it it was a dead body with the head, arms and legs cut off. At first I thought it was a dummy/manikin (it was bloated and looked and felt like rubber) but when I pulled the pants to the side I saw its penis and so I called the police on my cell.

These kids were laughing and running around it and scaring the girls with pieces of it.

The cops later found the head and the rest of the parts in other bags.

[IronIc]

I still love them, I guess it takes away from the everyday BS I go through, the more unrealistic the better!

I went to a baby party the other day (my friends daughter just turned 1) my wife and I wanted to get something to eat (believe it or not they didn't have any food only beer, alcohol and munchies and it was a kids party go figure)

It was on hunts point, pretty bad area to say the least.

Anyway I saw some kids pulling on a large garbage bag and running and acting crazy and poking at it. I went over because one of the little girls was crying, when i checked it it was a dead body with the head, arms and legs cut off. At first I thought it was a dummy/manikin (it was bloated and looked and felt like rubber) but when I pulled the pants to the side I saw its penis and so I called the police on my cell.

These kids were laughing and running around it and scaring the girls with pieces of it.

The cops later found the head and the rest of the parts in other bags.

:eek: :(

It's sad when kids get exposed to such atrocity (or adults for that matter) :(

Our neighborhood isn't too bad, but we have a house next door that has about 7 apartments in it (slumlords, ack :mad: ). We've had some characters live there - one guy that lived there a couple of years ago looked just like Charlie Manson and was a big crackhead. Rick and I saw someone walk across the front yard, dropping money on the ground (drug deal) and one night Rick came home from work and there was a shooting the same time he walked up the stairs to the porch :eek:
All of this stuff happened a few years ago. Fortunately it has been cleaned up since then.

Never had a dismembered body in garbage bags wind up in our garbage, though. That is scary stuff.

[bodyhard]

:eek: :(

It's sad when kids get exposed to such atrocity (or adults for that matter) :(

Our neighborhood isn't too bad, but we have a house next door that has about 7 apartments in it (slumlords, ack :mad:). We've had some characters live there - one guy that lived there a couple of years ago looked just like Charlie Manson and was a big crackhead. Rick and I saw someone walk across the front yard, dropping money on the ground (drug deal) and one night Rick came home from work and there was a shooting the same time he walked up the stairs to the porch :eek:
All of this stuff happened a few years ago. Fortunately it has been cleaned up since then.

Never had a dismembered body in garbage bags wind up in our garbage, though. That is scary stuff.

Glad they clean that up for ya!

Well that is why sometimes horror movies are my escape from the real world, I hate movies that are too realistic and ****, reminds me too much of my everyday life.

[user464444132bbg]

I still love them, I guess it takes away from the everyday BS I go through, the more unrealistic the better!

I went to a baby party the other day (my friends daughter just turned 1) my wife and I wanted to get something to eat (believe it or not they didn't have any food only beer, alcohol and munchies and it was a kids party go figure)

It was on hunts point, pretty bad area to say the least.

Anyway I saw some kids pulling on a large garbage bag and running and acting crazy and poking at it. I went over because one of the little girls was crying, when i checked it it was a dead body with the head, arms and legs cut off. At first I thought it was a dummy/manikin (it was bloated and looked and felt like rubber) but when I pulled the pants to the side I saw its penis and so I called the police on my cell.

These kids were laughing and running around it and scaring the girls with pieces of it.

The cops later found the head and the rest of the parts in other bags.

Glad you liked the movie. I'd be hiding my eyes through the whole thing. LOL! :)

Wow John, that is scary. Especially the kids just acting like it was nothing that there was a dead body in a bag. Scary stuff.

[bodyhard]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
white rice
red beans
Yogurt
Water

6th MEAL
MRP

[bodyhard]

Glad you liked the movie. I'd be hiding my eyes through the whole thing. LOL! :)

Wow John, that is scary. Especially the kids just acting like it was nothing that there was a dead body in a bag. Scary stuff.

I will protect you from the bad bad movies :D

Like I told you before it is like we are immune to it.

[user464444132bbg]

I will protect you from the bad bad movies :D

Like I told you before it is like we are immune to it.

:D :D :D

I know what you told me, its just so hard to believe. :(

[bodyhard]

<-----Just for you ;)

[user464444132bbg]

<-----Just for you ;)

:D :D :D

Thank you! ;)

[bodyhard]

:D :D :D

Thank you! ;)

:D :D

45 minute cardio today, does this get any better?????? I amtrying my best to enjoy this

[user464444132bbg]

:D :D

45 minute cardio today, does this get any better?????? I amtrying my best to enjoy this

No, it doesn't get any better. :( Cardio (unless it's assisted) sucks!

[IronIc]

LOL on the cardio! Good afternoon BH :)

[bodyhard]

No, it doesn't get any better. :( Cardio (unless it's assisted) sucks!

Assisted how? hmmmmmmmm

LOL on the cardio! Good afternoon BH :)

hello there :D

[user464444132bbg]

Assisted how? hmmmmmmmm

I guess I'll have to show you... :D

[bodyhard]

Show show show :D :D

[Islandtroll]

:D :D

45 minute cardio today, does this get any better?????? I amtrying my best to enjoy this

What kind did you do BH?

[bodyhard]

Well i did three different ones back to back to back Bike, then jumped on the treadmill, then the elliptical. I tried to not make it so mundane :(

[Islandtroll]

Well i did three different ones back to back to back Bike, then jumped on the treadmill, then the elliptical. I tried to not make it so mundane :(

Nice, but still sounds like you got a little bored :p Music is what saves me, at 10:30 I'm going to do some (is only 10:14am here).

[bodyhard]

Nice, but still sounds like you got a little bored :p Music is what saves me, at 10:30 I'm going to do some (is only 10:14am here).

Ohh I have an Ipod blaring in my ears, it is just so freaking boring :(

[bodyhard]

Nice, but still sounds like you got a little bored :p Music is what saves me, at 10:30 I'm going to do some (is only 10:14am here).

wow Morning? Where are you at gain? Oh my bad Hawaii dam must be nice!

[Islandtroll]

Oh my bad Hawaii dam must be nice!

It doesn't suck :D

[bodyhard]

It doesn't suck :D

How is Maui? (sp) I want to take a vacation there heard it was lovely

[Islandtroll]

How is Maui? (sp) I want to take a vacation there heard it was lovely

Most beautiful place I have ever seen, not a day goes by that I don't feel like I'm in a dream. If I had my way I would never leave :)

If you ever visit, you HAVE to let me know, I will show you things that few tourist even know about.

Well it's 10:29, guess I will go do my thing. Have a great day BH!

[user464444132bbg]

How is Maui? (sp) I want to take a vacation there heard it was lovely

I think you should take your girlfriend there. :D

[bodyhard]

Most beautiful place I have ever seen, not a day goes by that I don't feel like I'm in a dream. If I had my way I would never leave :)

If you ever visit, you HAVE to let me know, I will show you things that few tourist even know about.

Well it's 10:29, guess I will go do my thing. Have a great day BH!

Oh so you don't live there? I want to go there for my Christmas vacation, God willing


I think you should take your girlfriend there. :D

Hmm very inviting, this sounds like an interesting concept ;) :D

[bodyhard]

Quads & Hams
First attempt at bb squats & SLDL

QUADS
Squats
pole 25x, 95lbs 12x, 95lbs 12x 135lbs 15x Back felt tight felt a little awkward

Leg press (pl= 45lbs plates per side)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

Hack Squats
2pl 10x, 4pl 8x, 4pl 8x

Lunges
135lbs 10x, 185lbs 6x 205lbs 6x

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

HAMS
Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

One Legged curls
70lbs 10x, 70lbs 10x, 70lbs 10x

SLDL
95lbs 10x, 95lbs 10x Did not want to push this at all

[bodyhard]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
1 c brown rice
4 eggs
Yogurt
baby carrots
broccoli
Water

6th MEAL
MRP

[flywheel99]

Quads & Hams
First attempt at bb squats & SLDL

QUADS
Squats
pole 25x, 95lbs 12x, 95lbs 12x 135lbs Back felt tight felt a little awkward

Leg press (plates = aside)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

Hack Squats
2pl 10x, 4pl 8x, 4pl 8x

Lunges
135lbs 10x, 185lbs 6x 205lbs 6x

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

HAMS
Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

One Legged curls
70lbs 10x, 70lbs 10x, 70lbs 10x

SLDL
95lbs 10x, 95lbs 10x Did not want to push this at all

way to nail those legs! i'm a tad bit sore from my leg workout yesterday. and i don't load up that heavy. how are the squats treating you this morning?

[bodyhard]

way to nail those legs! i'm a tad bit sore from my leg workout yesterday. and i don't load up that heavy. how are the squats treating you this morning?

I was afraid to go heavy due to my back, but it felt pretty good. I will increase the weight according to how my back feels week by week,

[Bob45]

I see you can stay lean even with a lot of carbs. Nice healthy meals there.

[bodyhard]

I see you can stay lean even with a lot of carbs. Nice healthy meals there.

Yeah also I am eating more carbs since I am training twice a day. Training twice a day puts alot of strain on my nervous system close to overtraining for an ecto like myself so I need to fuel as much as possible.

[Bob45]

I'll have to read up in here. You look great in that avatar.

[bodyhard]

I'll have to read up in here. You look great in that avatar.

Thanks Bob! I actually should look alot better by now my comp was suppose to be in August so I am actually really disappointed in myself but no use crying over spilled milk.

[Bob45]

No contest now? Oh well. It's a great motivator to look good either way.

[bodyhard]

No contest now? Oh well. It's a great motivator to look good either way.

Yes I am still doing one just pushed it back :D

[bodyhard]

Man my Fing back is starting to feel tight as I sit here this AM, I know it was from the squats and SLDL (not even Fing Deadlifts) I did this AM. I am so Fing upset this has never EVER EVER happen to me before, I pray to God that this is not the beginning of the end for my back. I can not fathom working out with out doing squats and deads they are my core exercise for building mass.

THIS F'ING SUCKS!!

[user464444132bbg]

:( :( :(

Wish I could come help you. Ice, ice, ice...

[bodyhard]

:( :( :(

Wish I could come help you. Ice, ice, ice...

It really sucks! :mad:

[IronIc]

Man my Fing back is starting to feel tight as I sit here this AM, I know it was from the squats and SLDL (not even Fing Deadlifts) I did this AM. I am so Fing upset this has never EVER EVER happen to me before, I pray to God that this is not the beginning of the end for my back. I can not fathom working out with out doing squats and deads they are my core exercise for building mass.

THIS F'ING SUCKS!!

That sucks! :( Have you hurt your back recently?

The back is like the knees - they need to be treated more gently the older we get. Are there ways to warm up the back?

[bodyhard]

That sucks! :( Have you hurt your back recently?

The back is like the knees - they need to be treated more gently the older we get. Are there ways to warm up the back?


Wish it were just from getting older Ironic, my pain is self inflicted, well not by me directly but definitely out of my stupidity.

[namtrag]

Hopefully, it's your SI joint, like I keep tweaking in my back. It hurts like hell and tightens up, but it is a lot better than a blown disk.

My SI whacks out every so often, but I get adjusted, ice it, and take Aleve, and I am good to go a couple of days later.

[bodyhard]

Hopefully, it's your SI joint, like I keep tweaking in my back. It hurts like hell and tightens up, but it is a lot better than a blown disk.

My SI whacks out every so often, but I get adjusted, ice it, and take Aleve, and I am good to go a couple of days later.

Well I don't know **** about the spine so I hope it is something that will go away and let me workout already.

[orca]

Bodyhard, Hope that back loosens up for you. I saw that you were going extreemely light. Hopefully it's just from the layoff! Good luck bro!

[bodyhard]

Bodyhard, Hope that back loosens up for you. I saw that you were going extreemely light. Hopefully it's just from the layoff! Good luck bro!

That is what pisses me off I went so light and yet my back feels like I was squatting 400+lbs and SLDL 200+lbs!

[namtrag]

Well I don't know **** about the spine so I hope it is something that will go away and let me workout already.

Look it up online, it is fairly common to tweak the SI joint, it is from my understanding, the joint of your hipbone to the base of your spine. My pain is right at waist level, about 3 inches to the side of my spine. Feels sometimes like someone is stabbing a knife in right there.

Is your pain anything like that? Maybe a chiropractor on here might see what you say and give you some advice...

[bodyhard]

Look it up online, it is fairly common to tweak the SI joint, it is from my understanding, the joint of your hipbone to the base of your spine. My pain is right at waist level, about 3 inches to the side of my spine. Feels sometimes like someone is stabbing a knife in right there.

Is your pain anything like that? Maybe a chiropractor on here might see what you say and give you some advice...

No my pain is more of a tightness in my lumbar region right by the "tail" for lack of a better word.

But also I was hit with a crow bar across that area as well so I have no idea what kind of damage is/was done. So it might still be bruised internally at least I hope that is what it is.

[2bbig]

Just checking in, sorry to hear about your back BH, have you tried acupuncture?

[bodyhard]

Just checking in, sorry to hear about your back BH, have you tried acupuncture?

um no does that really work?

[Islandtroll]

Oh so you don't live there? I want to go there for my Christmas vacation, God willing



No I live here, I'm just saying I don't what to leave, even for a vacation :)

[bodyhard]

No I live here, I'm just saying I don't what to leave, even for a vacation :)

ohhhh :D

[ChocoChick]

Man my Fing back is starting to feel tight as I sit here this AM, I know it was from the squats and SLDL (not even Fing Deadlifts) I did this AM. I am so Fing upset this has never EVER EVER happen to me before, I pray to God that this is not the beginning of the end for my back. I can not fathom working out with out doing squats and deads they are my core exercise for building mass.

THIS F'ING SUCKS!!

Advil is your friend. It will help reduce any inflammation and prevent spasming.

[namtrag]

Aleve works great too. I am taking it for my back, and all of a sudden, my shoulder pain is gone too!!

[IronIc]

No my pain is more of a tightness in my lumbar region right by the "tail" for lack of a better word.

But also I was hit with a crow bar across that area as well so I have no idea what kind of damage is/was done. So it might still be bruised internally at least I hope that is what it is.


Hopefully that's it. You were wise to take it light today. :)

[bodyhard]

Advil is your friend. It will help reduce any inflammation and prevent spasming.


Aleve works great too. I am taking it for my back, and all of a sudden, my shoulder pain is gone too!!

Hope you guys understand this but I don't want to have to be Dependant on any drugs I hate taking aspirins for that matter. I will take it from time to time but I would hate to have to be taking it the way I see so many people do, but hey that is just me.


Hopefully that's it. You were wise to take it light today. :)

I was telling Debbie this on the phone, I think I am internally bruised from the fight, I just hope I am right

[Bob45]

Good luck with that back.

[2bbig]

um no does that really work?

It did for me when I had my car accident, compression fractures of a couple of vertabrai. I had the same kind of symptoms that you are experiencing, tightness of the muscles and spasms.

[IronIc]

Good morning BH. I hope your back is better today :)

Your suggestion to warm my legs up has really helped my knees, BH.

[user464444132bbg]

Hope you guys understand this but I don't want to have to be Dependant on any drugs I hate taking aspirins for that matter. I will take it from time to time but I would hate to have to be taking it the way I see so many people do, but hey that is just me.

I totally understand what you mean here. I am the same way. It takes a lot for me to take anything, even for headaches. But it's important to get the swelling down as soon as you can when you have back tightness/pain. It helps the muscles calm down and heal. I'm sure you know all this, just thought I'd give my 2 cents. :D

[bodyhard]

I totally understand what you mean here. I am the same way. It takes a lot for me to take anything, even for headaches. But it's important to get the swelling down as soon as you can when you have back tightness/pain. It helps the muscles calm down and heal. I'm sure you know all this, just thought I'd give my 2 cents. :D

;)

[2bbig]

I totally understand what you mean here. I am the same way. It takes a lot for me to take anything, even for headaches. But it's important to get the swelling down as soon as you can when you have back tightness/pain. It helps the muscles calm down and heal. I'm sure you know all this, just thought I'd give my 2 cents. :D

I am also the same way, I don't like to take anything that my body can take care of. I tried a muscle relaxent once for my back and ended up doing more damage because of its false sense of feeling better.

[ChocoChick]

Hope you guys understand this but I don't want to have to be Dependant on any drugs I hate taking aspirins for that matter. I will take it from time to time but I would hate to have to be taking it the way I see so many people do, but hey that is just me.

Oh no, you misunderstood me. I meant to take it when you first feel it coming on and maybe for a day or two. Not as an all-the-time thing. I refuse to take anything on a regular basis. I am sort of a body purist when it comes to what I ingest.

[jft7]

I had the acupunture done on my back for when i sliped a disc it help relieved the pain and agony.

[bodyhard]

I had the acupunture done on my back for when i sliped a disc it help relieved the pain and agony.

Hmm I just might give this a go,is it covered under insurance or is it like chiro?

[2bbig]

Hmm I just might give this a go,is it covered under insurance or is it like chiro?

Not sure about the States but here in Canada it was couvered under my health plan through work, look around and find a good one, lot of quacks out there.

[jft7]

no nothing like chiro,, how do you feel about needles

[user464444132bbg]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/blowkiss.gif

You know what thats for.

You make me crazy, you know that? ;)

[flyskygirl]

Happy Sunday bodyhard!:)...hope your back feels better soon!

[bodyhard]

No deadlifts yet
BACK
Pullups
bw 15x, bw+45lbs 10x, bw+45lbs 10x, bw+45lbs 10x

Seated cable Rows
165lbs 15x, 225lbs 10x, 225lbs 10x 225lbs10x

One arm DB rows
80lbs 15x, 100lbs 10x, 120lbs 8x, 130lbs 8x, 140lbs 4x

CHEST
Flat DB bench
55lbs 15x, 100lbs 10x 100lbs 10x, 100lbs 10x

Incline DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Incline fly's
55lbs 10x, 65lbs 10x, 70lbs 10x

Decline BB Bench
135lbs 15x, 185lbs 10x, 225lbs 8x 275lbs 8x

[bodyhard]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/blowkiss.gif

You know what thats for.

You make me crazy, you know that? ;)
:)


Happy Sunday bodyhard!:)...hope your back feels better soon!

Thanks!

[IronIc]

Happy Monday BH! How is your back? :)

[bodyhard]

Happy Monday BH! How is your back? :)

Hey much better thanks!

[IronIc]

Hey much better thanks!

Good! :D

[IR45N]

Oh...HERE's your journal. Ok. How's the ......back?

[user464444132bbg]

I'm glad your back is much better, too! Great workout! :) Those weighted pullups blow me away. And I know those are light for you right now.

[farsscf]

nice workout

[bodyhard]

Good! :D

:D


Oh...HERE's your journal. Ok. How's the ......back?

LOL back is good and everything else :D :D


I'm glad your back is much better, too! Great workout! :) Those weighted pullups blow me away. And I know those are light for you right now.

:D I wouldn't say light but not as heavy as I can normally go


nice workout

Thanks bigman, you know I haven't forgetten about you I just have so many PM's that I am sending out so I have them prioritized by the people I told I would send them a PM. Hope you understand.

[bodyhard]

I am really getting tired of eating the same thing day in and day out

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
1 c brown rice
4 eggs
Yogurt
baby carrots
broccoli
Water

6th MEAL
MRP

[bodyhard]

Bi's, Tri's & Forearms

Biceps
Standing BB curls
95lbs 15x, 135lbs 10x, 185lbs 6x

Incline db curls
35lbs 10x, 40lbs 10x, 50lbs 6x

Preacher curls EZ bar
75lbs 10x, 100lbs 8x, 110lbs 6x

Hammer db curls
55lbs 10x, 65lbs 5x, 65lbs 5x

Triceps
Close Grip Bench
185lbs 10x, 205lbs 8x, 205lbs 8x

Skull crushers
110lbs 10x, 120lbs 10x, 130lbs 10x

Dips
45lbs 10x, 90lbs 8x, 90lbs 8x

sitting two-arm DB overhead Ext
70lbs 15x, 100 10x, 120lbs 8x

FOREARMS
Wrist curls
110lbs 20x, 110lbs 20x, 110lbs 10x

Reverse wrist curls
40lbs 20x, 40lbs 15x, 40lbs 10x

Behind the back wrist curls
80lbs 15x 80lbs 15x, 80lbs 15x[/QUOTE]

[farsscf]

No problem, who can complain about free advise? Now that I found your journal I have something to work with too. Too bad I am not super rich so I could pay someone to tell me exactly what to eat, how to lift, etc. I have never been able to fully comprehend the nutrition aspect.

[ArchAngel'73]

Hey Bh, how's your back after back day?
With your injury, where does that put you with competing? Is it still a go and you'll train around it?
I know its boring stuff but great job on the food intake!

[user464444132bbg]

I'm right there with you with the foods. Good Lord, I've been sick of what I've been eating for about 6 months now. There are only so many ways you can eat eggs. :rolleyes:

Nice workout BH! :)

[bodyhard]

No problem, who can complain about free advise? Now that I found your journal I have something to work with too. Too bad I am not super rich so I could pay someone to tell me exactly what to eat, how to lift, etc. I have never been able to fully comprehend the nutrition aspect.

Welcome to the club nutrition is really tricky! :)


Hey Bh, how's your back after back day?
With your injury, where does that put you with competing? Is it still a go and you'll train around it?
I know its boring stuff but great job on the food intake!

Back is still not 100% that is why I am not dong deads or bent over rows. No I am pushing my comp back it was suppose to be in August I am not ready for that, I don't want to go in and place low and then have an excuse. I want to go in at 100% if I place low then so be it at least I know I gave it my all.

Yeah food can become blah.



I'm right there with you with the foods. Good Lord, I've been sick of what I've been eating for about 6 months now. There are only so many ways you can eat eggs. :rolleyes:

Nice workout BH! :)

I only eat my eggs boiled! It really does get tiring though.

[bodyhard]

Quads & Hams
No BB squats or SLDL

QUADS

Leg press (pl= 45lbs plates per side)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

Hack Squats
2pl 10x, 4pl 8x, 4pl 8x

Lunges
135lbs 10x, 185lbs 6x 205lbs 6x

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

HAMS
Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

One Legged curls
70lbs 10x, 70lbs 10x, 70lbs 10x

GHR
bw 10x, bw 10x, bw 10x Who ever invented this workout should die!

[IdahoViking]

Back is still not 100% that is why I am not dong deads or bent over rows. No I am pushing my comp back it was suppose to be in August I am not ready for that, I don't want to go in and place low and then have an excuse. I want to go in at 100% if I place low then so be it at least I know I gave it my all...Have you tried one-arm DB rows instead of the bent-over BB rows? That way you can still get the workout w/o stressing the lower back.

Sorry to see that the injury-bug has bitten you too.



On edit: Never mind, I just went back a page and saw that you were already doing the one-arms. Hope your back starts to feel better though.

[bodyhard]

Have you tried one-arm DB rows instead of the bent-over BB rows? That way you can still get the workout w/o stressing the lower back.

Sorry to see that the injury-bug has bitten you too.



On edit: Never mind, I just went back a page and saw that you were already doing the one-arms. Hope your back starts to feel better though.

LOL but I am not doing my one arm row the way I would normally do them, typically I do my one arm rows with both feet on the ground,my free arm resting in my inner thigh. But because of my back I am doing it with my knee and free arm on a flat bench. I really hate doing it this way but hey what you gonna do right :D

[IdahoViking]

LOL but I am not doing my one arm row the way I would normally do them, typically I do my one arm rows with both feet on the ground,my free arm resting in my inner thigh. But because of my back I am doing it with my knee and free arm on a flat bench. I really hate doing it this way but hey what you gonna do right :DThat's the same way that I do mine. One advantage of doing them with the bench though is it eliminates any possible 'cheat' during the movement.

[bodyhard]

That's the same way that I do mine. One advantage of doing them with the bench though is it eliminates any possible 'cheat' during the movement.

That is very true and that is why I can only go so heavy when I do them in that form. I do like to cheat on some exercises like using my legs to heave the weight up so when I do them without the bench I up the weight and cheat a little. But can't do that right now afraid of my back, but soon, real soon :D

[user464444132bbg]

GHR
bw 10x, bw 10x, bw 10x Who ever invented this workout should die!

LMAO!!! How did your back hold up for these? I've wanted to try them but 1. I have no equipment to help me do them with and 2. I'm afraid my back will not like it. :rolleyes:

[bodyhard]

LMAO!!! How did your back hold up for these? I've wanted to try them but 1. I have no equipment to help me do them with and 2. I'm afraid my back will not like it. :rolleyes:

Actually my back felt great, my back hurts when I bend, on these your back stays straight. But damn it is a killer on your whole torso and hams! I was shaking pretty intense Fking workout to say the least

[BergMuscle]

A couple of awesome sessions there, John. Those are really big numbers you're moving there, at least when I compare them to mine.
Hope the back continues to cooperate with you.

[bodyhard]

A couple of awesome sessions there, John. Those are really big numbers you're moving there, at least when I compare them to mine.
Hope the back continues to cooperate with you.

Thanks I tried doing squats and SLDL the other day and the back started to act up so I am playing it safe. I might give it another 3-4 weeks before I attempt it again. by then I should be doing my HHLMM routine and not doing a split (morning evening) routine

[bodyhard]

1st MEAL
8 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Turkey breast
Baked potato
1 cup cottage cheese
Large water

5th MEAL
Salmon
Salad
Yogurt
Water

6th MEAL
MRP

[IdahoViking]

Thanks I tried doing squats and SLDL the other day and the back started to act up so I am playing it safe. I might give it another 3-4 weeks before I attempt it again. by then I should be doing my HHLMM routine and not doing a split (morning evening) routineHave you considered doing Single Leg Deadlifts (or DB stepups)?

[bodyhard]

Have you considered doing Single Leg Deadlifts (or DB stepups)?

Single leg deadlifts :eek: I can't even imagine doing that! OK I am assuming you mean single leg SLDL correct?

DB step ups are OK but to be honest with you they seem too girlie for me, I am too damn old school :cool: but I might just start doing them for variation till I can start doing squats and deads etc etc

[bodyhard]

Abs, Calves

ABS
Hanging leg raises (K=knees up SL=straight leg)
10xK10xSL, 10lbs10xk10xSL, 15lbs10xK,10xSL


Lying leg raises
10lbs 20x, 10lbs 20x 10lbs 20x

Machine crunches
100lbs 20x, 100lbs 20x, 100lbs 20x


CALVES
standing calve raises
300lbs 20x, 400lbs 20x, 500lbs 15x 500lbs 12x

Sitting calve raises
70lbs 25x, 115lbs 20x 135lbs 20x


Leg press calve raises (PL=45lbs plates per-side)
4PL 20x, 6PL 20x, 8PL 20x, 10PL 15x

[bodyhard]

45 minute cardio

No training today rest day

[IronIc]

Hi BH! :) How are you?

[IdahoViking]

Single leg deadlifts :eek: I can't even imagine doing that! OK I am assuming you mean single leg SLDL correct?

DB step ups are OK but to be honest with you they seem too girlie for me, I am too damn old school :cool: but I might just start doing them for variation till I can start doing squats and deads etc etc
What's girlie about holding 2 heavy dumbbells and stepping up onto a bench.

Single leg deadlift is similar to a step up, except you start out with both feet standing on the bench, then lower one foot down to the floor, then back up onto the bench. Repeat for desired reps, then repeat with the other leg.

Eliminates the stress on the back, but really hits the quads, hamstring, and glutes. Not as easy as it sounds, especially if you do them S-L-O-W-L-Y.

[bodyhard]

Hi BH! :) How are you?

Great! Thanks for the compliment on my other thread :D

What's girlie about holding 2 heavy dumbbells and stepping up onto a bench.


Single leg deadlift is similar to a step up, except you start out with both feet standing on the bench, then lower one foot down to the floor, then back up onto the bench. Repeat for desired reps, then repeat with the other leg.

Eliminates the stress on the back, but really hits the quads, hamstring, and glutes. Not as easy as it sounds, especially if you do them S-L-O-W-L-Y.

LOL I guess it is my own insecurity :D

OK now I am a little confused wouldn't that be a single leg squat?

[IdahoViking]

Great! Thanks for the compliment on my other thread :D


LOL I guess it is my own insecurity :D

OK now I am a little confused wouldn't that be a single leg squat?I dunno; it sounds more like a squat to me as well, but I was told it was called a single leg deadlift.

(Of course though, when you reach my age memory becomes suspect)

[bodyhard]

I dunno; it sounds more like a squat to me as well, but I was told it was called a single leg deadlift.

(Of course though, when you reach my age memory becomes suspect)

LOL You know I was just doing it here in my house with my kitchen chair and no weights and depending on how you bend at the waist it actually could be a single leg deadlift

[IdahoViking]

LOL You know I was just doing it here in my house with my kitchen chair and no weights and depending on how you bend at the waist it actually could be a single leg deadliftI just researched on the web, and what I described isn't either a single leg deadlift or single leg squat!

It was taught to my son by a speed coach, and he called it a single leg deadlift - right now I'm not really sure what it is.

But, it really does a pretty good job of hitting the glues, hammies, and quads - regardless of what it's name is.

The key is to stand on a bench, and step down to the side (not backwards or forwards) and slowly lower your foot to the floor then slowly push yourself back up with the leg that is still on the bench.

[bodyhard]

I just researched on the web, and what I described isn't either a single leg deadlift or single leg squat!

It was taught to my son by a speed coach, and he called it a single leg deadlift - right now I'm not really sure what it is.

But, it really does a pretty good job of hitting the glues, hammies, and quads - regardless of what it's name is.

The key is to stand on a bench, and step down to the side (not backwards or forwards) and slowly lower your foot to the floor then slowly push yourself back up with the leg that is still on the bench.

Makes sense it seems more like an explosive movement for all three mentioned muscles.

[IdahoViking]

Makes sense it seems more like an explosive movement for all three mentioned muscles.
Since it's the opposite of a step-up, maybe it should be called a step-down?

[bodyhard]

Since it's the opposite of a step-up, maybe it should be called a step-down?

LOL good point because the starting point is on top, but either way you look at it you still have to step back up to complete the movement :D

[IdahoViking]

LOL good point because the starting point is on top, but either way you look at it you still have to step back up to complete the movement :D
Until your back fully heals, maybe it would be worth a try in your routine.

If for no other reason than a change of pace.

[bodyhard]

Until your back fully heals, maybe it would be worth a try in your routine.

If for no other reason than a change of pace.

I am going to give it a go my next leg session, thanks man much appreciated

[IdahoViking]

I am going to give it a go my next leg session, thanks man much appreciated
Let me know what you think of them.

I'm planning on doing them about 4-6 weeks before hunting season begins. Trekking up and down the mountains raises havoc with my legs - maybe this will help get them ready for the uneven terrain.

[bodyhard]

Let me know what you think of them.

I'm planning on doing them about 4-6 weeks before hunting season begins. Trekking up and down the mountains raises havoc with my legs - maybe this will help get them ready for the uneven terrain.

I will keep you posted.

[user464444132bbg]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/wave2.gif

[bodyhard]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/wave2.gif

I would wave back at ya but I have no idea how to do that :(

[dbx]

I would wave back at ya but I have no idea how to do that :(

Be thankful that you don't know how. You would look funny waving like that :).

[bodyhard]

Was at the office all day today could not post my diet or workout this AM

Still No deadlifts yet
BACK
Pullups
bw 15x, bw+45lbs 10x, bw+70lbs 8x, bw+90lbs 4x

Seated cable Rows
165lbs 15x, 225lbs 10x, 245lbs 6x 300lbs 4x

One arm DB rows
80lbs 15x, 100lbs 10x, 140lbs 4x 180lbs 2x

CHEST
Flat DB bench
55lbs 15x, 100lbs 10x 120lbs 6x, 120lbs 4x

Incline DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Incline fly's
55lbs 10x, 65lbs 10x, 70lbs 10x

Decline BB Bench
135lbs 15x, 185lbs 10x, 275lbs 8x 315lbs 3x

[bodyhard]

Be thankful that you don't know how. You would look funny waving like that :).

LOL how do you know :D

[IronIc]

Howdy John! :) Have a nice evening

[bodyhard]

Why thank you, you do the same!

[ArchAngel'73]

Do you still take the Musclemilk? How did you find it?
Do you take any other supps, like whey etc.? You've got a strong plan going on in here!

[BergMuscle]

Putting out some big poundage in that routine. Great job, John.

[bodyhard]

Quads & Hams
No BB squats or SLDL

QUADS

Leg press (pl= 45lbs plates per side)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

Hack Squats
2pl 10x, 4pl 8x, 5pl 6x

DB One legged, side Step down/up
150lbs 8x, 150lbs 6x 150lbs 6x

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

HAMS
Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

One Legged curls
70lbs 10x, 70lbs 10x, 70lbs 10x

GHR
bw 10x, bw 10x, bw 10x

[bodyhard]

Do you still take the Musclemilk? How did you find it?
Do you take any other supps, like whey etc.? You've got a strong plan going on in here!

I haven't actually started I should have already, will start next week. I did take it before I was taking it in the 4x a day in the AM, before my workout, after my workout and before bed.

I really don't like whey I take it form time to time but I like Isopure for added protein


Putting out some big poundage in that routine. Great job, John.

SLowly but surely now if can only start squatting and deadlifting again

[bodyhard]

45 minute cardio

[IronIc]

Hi John! Strong workout and cadio as usual :)

When do you plan on returning to the squats and deads?

[GreenWave1]

Lifting large. Excellent work.

[bodyhard]

Hi John! Strong workout and cadio as usual :)

When do you plan on returning to the squats and deads?

Maybe in 2 more weeks, don't want to push it. Thanks for stopping by :D haven;t had time to stop by your journal but I will


Lifting large. Excellent work.

Thanks man

[IdahoViking]

Quads & Hams

DB One legged, side Step down/up
150lbs 8x, 150lbs 6x 150lbs 6xWhat did ya think of those?

[bodyhard]

What did ya think of those?

F!! They are hard as hell! The balancing in itself hits the stabilizer muscle into play as well. My inner thigh, hams and butt were screaming not so much my quads though. My traps were on fire! I used straps by the way. Thanks for hooking me up with this,

[user464444132bbg]

I would wave back at ya but I have no idea how to do that :(

I would tell you how, but then I'd have to kill you. :D

[2bbig]

Hi ya John, hope the back is coming along, some great workouts going on.

[bodyhard]

Back is feeling about 95% right now when it was about 70% I tried to go back and do some light squats and light SLDL and I Fed it up again.

Went to the doc today and he said I had some light internal swelling/slight damage to my muscles, from the hit I took from the crowbar but it is healing up nicely and no damage to my spine YES!

[2bbig]

Back is feeling about 95% right now when it was about 70% I tried to go back and do some light squats and light SLDL and I Fed it up again.

Went to the doc today and he said I had some light internal swelling/slight damage to my muscles, from the hit I took from the crowbar but it is healing up nicely and no damage to my spine YES!

Have you looked into the acupuncture? It may help.

[ChocoChick]

DB One legged, side Step down/up
150lbs 8x, 150lbs 6x 150lbs 6x

What are these? Side step-ups on a bench?

[bodyhard]

What are these? Side step-ups on a bench?

I take two db (one on each hand) stand on a bench, then sideways (not backwards) I descend one leg bending at the waist as I go down (sort of like a SLDL but with one leg) keeping the db's in front of me then when my foott hits the ground I explode back up and straighten out.

I got this exercise from Viking, very intense exercise I might add

[bodyhard]

I would tell you how, but then I'd have to kill you. :D

No fair :(

[flywheel99]

Back is feeling about 95% right now when it was about 70% I tried to go back and do some light squats and light SLDL and I Fed it up again.

thumbs down on the back soreness. hope it heals fast. good luck.

[bodyhard]

thumbs down on the back soreness. hope it heals fast. good luck.

Getting there slowly

[BergMuscle]

Went to the doc today and he said I had some light internal swelling/slight damage to my muscles, from the hit I took from the crowbar but it is healing up nicely and no damage to my spine YES!

Good news that there's no spinal damage. I'm betting that the toughest part is going to be waiting until it's fully healed before you start lifting brutishly heavy. :rolleyes: I have no patience when my body is healing. :cool:

[bodyhard]

Good news that there's no spinal damage. I'm betting that the toughest part is going to be waiting until it's fully healed before you start lifting brutishly heavy. :rolleyes: I have no patience when my body is healing. :cool:

I just want to squat/deadlif already, can't believe how much I miss that. i feel you on the patience

[dbx]

Went to the doc today and he said I had some light internal swelling/slight damage to my muscles, from the hit I took from the crowbar but it is healing up nicely and no damage to my spine YES!

This is good news. Glad to hear it.

[bodyhard]

This is good news. Glad to hear it.

Yep! Which makes me feel a hell of alot more comfortable and at ease but I will wait one more week to do my squats and deads



Morning Cardio 45 minutes, then I went running in Pelham pkwy, I have no idea how far the strip is. Wow so many older people jog/pace walk it is amazing. But yet they all seem to be lacking any real muscle I know these people can't be that much older than me.

[bodyhard]

Morning cardio

Burst of sprints, 20 minute jump rope, 30 marine drop downs, 10 minutes on a treadmill

[BergMuscle]

Sounds like great cardio, John. Good way to start the day.

[user464444132bbg]

Yahoo!!! You're a cardio maniac lately! :D Putting me to shame here.

[IR45N]

Yep! Which makes me feel a hell of alot more comfortable and at ease but I will wait one more week to do my squats and deads



Morning Cardio 45 minutes, then I went running in Pelham pkwy, I have no idea how far the strip is. Wow so many older people jog/pace walk it is amazing. But yet they all seem to be lacking any real muscle I know these people can't be that much older than me.

Good to see you're out of the house. Be the Pellham pkwy motivator:D Keep it up!

[IronIc]

Hi John! Good news from the doctor and now you're a cardio king. Things are looking up! You'll be back to deads and squats before you know it :)

[bodyhard]

Sounds like great cardio, John. Good way to start the day.
Great way I feel so Fing alive!


Yahoo!!! You're a cardio maniac lately! :D Putting me to shame here.

I know that is definitely NOT easy :D


Good to see you're out of the house. Be the Pellham pkwy motivator:D Keep it up!

I am the new face in the crowd LOL lived here for 12 years and none of the older folks know me, isn't that something? All smiles and hellos this AM


Hi John! Good news from the doctor and now you're a cardio king. Things are looking up! You'll be back to deads and squats before you know it :)

Looking forward to it, funny I even climbed a tree just to see how my other muscles react, was alot of fun! :D

[bodyhard]

Don't normally eat like this on weekends but I did today

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
1 c brown rice
4 eggs
Yogurt
baby carrots
broccoli
Water

6th MEAL
MRP

[bodyhard]

Still No deadlifts yet
BACK
Pullups
bw 15x, bw+45lbs 10x, bw+70lbs 8x, bw+90lbs 4x

Seated cable Rows
165lbs 15x, 225lbs 10x, 245lbs 6x 300lbs 4x

One arm DB rows
80lbs 15x, 100lbs 10x, 140lbs 4x 180lbs 2x

CHEST
Flat DB bench
55lbs 15x, 100lbs 10x 120lbs 6x, 120lbs 4x

Incline DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Incline fly's
55lbs 10x, 65lbs 10x, 70lbs 10x

Decline BB Bench
135lbs 15x, 185lbs 10x, 275lbs 8x 315lbs 3x

[bodyhard]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
white rice
red beans
Yogurt
Water

6th MEAL
MRP

[ArchAngel'73]

Must be driving you buggy, no deads:(.
How much longer do you feel before its better?
If you ever need a place to vacation in peace, Canada is a decent place to go, 'cept Toronto-might run into the same stuff there as home.
What's ur gym like? What are the people there like?-any cool guys or are most meatheads with low aspirations.

[bodyhard]

Must be driving you buggy, no deads:(.
How much longer do you feel before its better?
If you ever need a place to vacation in peace, Canada is a decent place to go, 'cept Toronto-might run into the same stuff there as home.
What's ur gym like? What are the people there like?-any cool guys or are most meatheads with low aspirations.

Actually my back is 100% now and I am ready to Fing kick ass I have his attitude right now where I want to tear **** up! I am so pissed that I didn't make my August competition so I am going to used that anger in my workouts!

I don't pay attention to the people in my gym, but if I had to take a guess I would say most are pretty kool, for as long as I have been there I only had one altercation and it wasn't even with me, I was helping out these 2 newbees because this Juiced up nut case was treating them like ****. When I intervened he came running at me like a bat out of hell.

[fitnessman]

Still No deadlifts yet
BACK
Pullups
bw 15x, bw+45lbs 10x, bw+70lbs 8x, bw+90lbs 4x

Seated cable Rows
165lbs 15x, 225lbs 10x, 245lbs 6x 300lbs 4x

One arm DB rows
80lbs 15x, 100lbs 10x, 140lbs 4x 180lbs 2x

CHEST
Flat DB bench
55lbs 15x, 100lbs 10x 120lbs 6x, 120lbs 4x

Incline DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Incline fly's
55lbs 10x, 65lbs 10x, 70lbs 10x

Decline BB Bench
135lbs 15x, 185lbs 10x, 275lbs 8x 315lbs 3x

Nice looking numbers!

[bodyhard]

Nice looking numbers!

Yo fitty is that you to the far left on the AV?

[fitnessman]

Yo fitty is that you to the far left on the AV?


Yes from left to right: Me, Nuclear and Chi_town.

[bodyhard]

Yes from left to right: Me, Nuclear and Chi_town.

Kool you guys hang with each other thats tight! What the hell is Chi wearing?

[fitnessman]

Kool you guys hang with each other thats tight! What the hell is Chi wearing?

We had a beer fest at my fishing camp over the weekend. Awesome time! Pete is wearing something that should of stayed in the 1970's :eek: :D

[bodyhard]

We had a beer fest at my fishing camp over the weekend. Awesome time! Pete is wearing something that should of stayed in the 1970's :eek: :D

Fing awesome man looks like you guys had a blast! LOL I was wondering :eek:

[BergMuscle]

Solid back and chest routine, John. Someday I'd like to come close to those numbers.

And I agree regarding Chi's shirt - we need a new show called That 70's Bodybuilder :D

[user464444132bbg]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
white rice
red beans
Yogurt
Water

6th MEAL
MRP

How's come you never post those Oreo's you eat? :D JK!!

Nice workout, as usual! The weights you use just blow me away. I'm glad your back is back to 100%. That is great to hear! :)

[bodyhard]

How's come you never post those Oreo's you eat? :D JK!!

Nice workout, as usual! The weights you use just blow me away. I'm glad your back is back to 100%. That is great to hear! :)

LOL thanks if I was to post the things I eat besides my bb food people would think I am crazy

Last night I ate a bowl of Captain Crunch, then later on I ate Oreo cookies with a glass of milk but the cookies finished faster than the milk so I had some chocolate Chips and refilled my glass :D

[bodyhard]

Solid back and chest routine, John. Someday I'd like to come close to those numbers.

And I agree regarding Chi's shirt - we need a new show called That 70's Bodybuilder :D

Thanks man! That 70's bodybuilder :D

[bodyhard]

Bi's, Tri's & Forearms

Biceps
Standing BB curls
95lbs 15x, 135lbs 10x, 185lbs 6x

Incline db curls
35lbs 10x, 40lbs 10x, 50lbs 6x

Preacher curls EZ bar
75lbs 10x, 100lbs 8x, 110lbs 6x

Hammer db curls
55lbs 10x, 65lbs 5x, 65lbs 5x

Triceps
Close Grip Bench
185lbs 10x, 205lbs 8x, 205lbs 8x

Skull crushers
110lbs 10x, 120lbs 10x, 130lbs 10x

Dips
45lbs 10x, 90lbs 8x, 90lbs 8x

sitting two-arm DB overhead Ext
70lbs 15x, 100 10x, 120lbs 8x

FOREARMS
Wrist curls
110lbs 20x, 110lbs 20x, 110lbs 10x

Reverse wrist curls
40lbs 20x, 40lbs 15x, 40lbs 10x

Behind the back wrist curls
80lbs 15x 80lbs 15x, 80lbs 15x

After my workout I have a new student so I am jotting down his training to keep a log for him. I will have him doing 6 basic exercises 3 x a week.

Squats
pole 15x, 95lbs 12x, 95lbs 12x

Bent Over Rows
pole 15x, 65lbs 12x, 65lbs 12x

Incline BB bench
pole 15x, 65lbs 12x, 65lbs 12x

Curls
45lbs 12x, 45lbs 12x

Seated BB Mil Press
pole 15x, 65lbs 12x, 65lbs 12x

Hanging knee ups
BW 12x, BW 12x

[farsscf]

Hey cool we are working out with around the same numbers. Must have been a light day for you. lol.

[bodyhard]

Hey cool we are working out with around the same numbers. Must have been a light day for you. lol.

Nothing is ever light :D

Quads & Hams
No BB squats or SLDL

QUADS

Leg press (pl= 45lbs plates per side)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

Hack Squats
2pl 10x, 4pl 8x, 5pl 6x

DB One legged, side Step down/up
150lbs 8x, 150lbs 6x 150lbs 6x

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

HAMS
Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

One Legged curls
70lbs 10x, 70lbs 10x, 70lbs 10x

GHR
bw 10x, bw 10x, bw 10x

[bodyhard]

1st MEAL
8 eggs 2 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
PB sand on whole wheat
cashew nuts
yogurt
Milk

5th MEAL
Pasta
2 slices of turkey
baby carrots
broccoli
Water

6th MEAL
MRP

[bodyhard]

No evening workout, wife got some Yankee season tickets from a lawyer she works with and we went to the game (great seats right behind 3rd base) Left in the 8th inning though we were wining 14 to 3 Arod didn't hit his 500 at least he didn't when we left.

Anyway we had a great time!

[Islandtroll]

wife got some Yankee season tickets from a lawyer she works with and we went to the game (great seats right behind 3rd base)

Nice!

[bodyhard]

Nice!

:D

Cardio:

Sprints, 20 minutes jump rope, 20 marine drops, 15 minute treadmill

[bodyhard]

No MRP's today

1st MEAL
8 egg whites 1 solid
.5 cup of oatmeal
2 cups cottage cheese
1 slice whole wheat bread
OJ diluted
banana

2nd MEAL
Tuna on whole wheat
Cashews
baby carrots
Broccoli
water

3rd MEAL
Chicken breast
Baked potato
1 c cottage cheese
water

4th MEAL
pb on whole wheat
glass of milk

5th MEAL
Steak
1 c brown rice
Broccoli
baby carrots
1 c cottage cheese

6th MEAL
Tuna whole wheat
Yogurt
Malta

[bodyhard]

Abs, Calves

ABS
Hanging leg raises (K=knees up SL=straight leg)
10xK10xSL, 10lbs10xk10xSL, 15lbs10xK,10xSL


Lying leg raises
10lbs 20x, 10lbs 20x 10lbs 20x

Machine crunches
100lbs 20x, 100lbs 20x, 100lbs 20x


CALVES
standing calve raises
300lbs 20x, 400lbs 20x, 500lbs 15x 500lbs 12x

Sitting calve raises
70lbs 25x, 115lbs 20x 135lbs 20x


Leg press calve raises (PL=45lbs plates per-side)
4PL 20x, 6PL 20x, 8PL 20x, 10PL 15x

OK I am not moving up on this I need to change things up a bit

Students workout

Squats
pole 15x, 95lbs 12x, 95lbs 12x

Bent Over Rows
pole 15x, 65lbs 12x, 65lbs 12x

Flat BB bench
pole 15x, 65lbs 12x, 65lbs 12x

Curls
45lbs 12x, 45lbs 12x

Seated BB Mil Press
pole 15x, 65lbs 12x, 65lbs 12x

Hanging knee ups
BW 12x, BW 12x

[bodyhard]

Morning Cardio

15 minute Jump rope, 20 minutes Treadmill, Jogged to the Gym and then back home 5 miles (estimate) each way.

[bodyhard]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
1 c brown rice
4 eggs
Yogurt
baby carrots
broccoli
Water

6th MEAL
MRP

[bodyhard]

Got up early today I mean early for me :D

Decided to put the back to the test.

SQUATS
Pole 15x 135lbs 15x, 185lbs 10x, 225lbs 10x, 275lbs 10x, 315lbs 10x (rested 10 minutes) 405lbs 4x


DEADLIFTS
135lbs 10x, 225lbs 10x, 315lbs 5x (rested 10 minutes) 405lbs 2x


Back felt great! It is on!

[user464444132bbg]

That's awesome BH!!! Great workout! :)

[muttytwist]

Got up early today I mean early for me :D

Decided to put the back to the test.

SQUATS
Pole 15x 135lbs 15x, 185lbs 10x, 225lbs 10x, 275lbs 10x, 315lbs 10x (rested 10 minutes) 405lbs 4x


DEADLIFTS
135lbs 10x, 225lbs 10x, 315lbs 5x (rested 10 minutes) 405lbs 2x


Back felt great! It is on!

Excellant weight for just getting back to it. Glad to hear your back is better.

[bodyhard]

That's awesome BH!!! Great workout! :)

:D where the hell have you been?


Excellant weight for just getting back to it. Glad to hear your back is better.

Actually I am not just getting back, just have not been doing squats or deads. But thanks for the props :D

[user464444132bbg]

Why is your journal on page 3?

So did you workout this morning? http://i102.photobucket.com/albums/m94/Fitnessfreak366/popcorn.gif

Inquiring minds want to know...

:D

[IronIc]

Hi BH! I'm glad to hear your back is better :)

Nice numbers on the squats and deads! :D

[BergMuscle]

John, great to see you hitting squats and deads again! (OK, I'm a little behind on checking some of the journals :rolleyes: )

[2bbig]

Hey BH, great work on the deads and squats, back sounds like its on the mend.

[bodyhard]

Why is your journal on page 3?

So did you workout this morning? http://i102.photobucket.com/albums/m94/Fitnessfreak366/popcorn.gif

Inquiring minds want to know...

:D

Haven't been updating it need to put in yesterdays workout and also post my diet, been so freaking busy, No more morning evening split I am going HHLMM workouts

Hi BH! I'm glad to hear your back is better :)

Nice numbers on the squats and deads! :D

thanks!


John, great to see you hitting squats and deads again! (OK, I'm a little behind on checking some of the journals :rolleyes: )

So am I Berg so am I


Hey BH, great work on the deads and squats, back sounds like its on the mend.

Back is feeling great!

[user464444132bbg]

Haven't been updating it need to put in yesterdays workout and also post my diet, been so freaking busy, No more morning evening split I am going HHLMM workouts

WTF does this mean???? :confused:

[fitnessman]

Nice to see the back is better!

[IdahoViking]

Got up early today I mean early for me :D

Decided to put the back to the test.

SQUATS
Pole 15x 135lbs 15x, 185lbs 10x, 225lbs 10x, 275lbs 10x, 315lbs 10x (rested 10 minutes) 405lbs 4x


DEADLIFTS
135lbs 10x, 225lbs 10x, 315lbs 5x (rested 10 minutes) 405lbs 2x


Back felt great! It is on!
Woo Hoo!

Does that mean you're going to abandon those Side Step Ups/Downs?

[bodyhard]

WTF does this mean???? :confused:
Heavy Heavy Light Medium Medium I will PM you how it works

Nice to see the back is better!
Feels good :D


Woo Hoo!

Does that mean you're going to abandon those Side Step Ups/Downs?

Actually no I will continue to do them they feel really good I will alternate them

[BergMuscle]

Heavy Heavy Light Medium Medium I will PM you how it works


Would you post this some place public? I'm always looking for new ideas.

[bodyhard]

Would you post this some place public? I'm always looking for new ideas.

Posted :D

[user464444132bbg]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/felixwalk.gif

Where the heck are you?

Need some updates here. :D

[bodyhard]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/felixwalk.gif

Where the heck are you?

Need some updates here. :D

I have been so busy but I do have all my workouts in my book I will transfered them here once I slow down at work, been working on pure adrenaline!

[bodyhard]

Work has had me so freaking busy that logging my journal is almost impossible but I have had it in my book. So here is my workout for the last 3 weeks

LIGHT

MONDAY

Quads & Hams

SQUATS
135lbs 15x, 185lbs 15x 225lbs 15x, 225lbs 15x

lLUNGES
185lbs 15x, 145lbs 15x, 185lbs 15x

HACK SQUATS
225lbs 15x, 225lbs 15x, 225lbs 15x

GHR
BW 15x, 10lbs 15x, 10lbs 15x,

LEG CURLS
90lbs 15x, 90lbs 15x, 90lbs 15x

TUESDAY

Chest Bi's and Shoulders

BB BENCH
135lbs 15x, 185lbs 12x 225lbs 12x 225lbs 12x

INCLINE BB BENCH
205lbs 12x 205lbs 12x, 205lbs 12x

DECLINE BB BENCH
225lbs 12, 225lbs 12x, 225lbs 12x

STANDING BB CURLS
60lbs 15x, 80lbs 15x, 80lbs 15x 80lbs 15x

SITTING MIL PRESS
135lbs 12x, 135lbs 12x, 135lbs 12x

DB FRONT RAISES
25lbs 15x, 25lbs 15x, 25lbs 15x

DB SIDE RAISES
25lbs 15x, 25lbs 15x, 25lbs 15x

DB BO RAISES
25lbs 15x, 25lbs 15x, 25lbs 15x

THURSDAY

Back and Tri's

PULL UPS
BW 20x, +20lbs 15x, +20lbs 15x, +20lbs 15x

DEADLIFT
135lbs 15x, 225lbs 12x, 315lbs 12x, 315lbs 12x

BENT OVER ROW
135lbs 15x, 185lbs 12x, 185lbs 12x 185lbs 12x

CLOSE GRIP BENCH
185lbs 12x, 185lbs 12x, 185lbs 12x

FRIDAY

Abs, Calves

HANGING LEG RAISES
20x, 20x, 20x, 20x

LYING LEG RAISES
20x, 20x, 20x, 20x

MACHINE CRUNCHES
100lbs 15x, 100lbs 15x, 100lbs 15x

STANDING CALVE RAISES
200lbs 20x, 300lbs 15x, 300lbs 15x

SITTING CALVE RAISES
90lbs 15x, 90lbs 15x, 90lbs 15x

[bodyhard]

LIGHT

MONDAY

Quads & Hams

SQUATS
135lbs 15x, 185lbs 15x 225lbs 15x, 225lbs 15x

lLUNGES
185lbs 15x, 145lbs 15x, 185lbs 15x

HACK SQUATS
225lbs 15x, 225lbs 15x, 225lbs 15x

GHR
BW 15x, 10lbs 15x, 10lbs 15x,

LEG CURLS
90lbs 15x, 90lbs 15x, 90lbs 15x

TUESDAY

Chest Bi's and Shoulders

BB BENCH
135lbs 15x, 185lbs 12x 225lbs 12x 225lbs 12x

INCLINE BB BENCH
205lbs 12x 205lbs 12x, 205lbs 12x

DECLINE BB BENCH
225lbs 12, 225lbs 12x, 225lbs 12x

STANDING BB CURLS
60lbs 15x, 80lbs 15x, 80lbs 15x 80lbs 15x

SITTING MIL PRESS
135lbs 12x, 135lbs 12x, 135lbs 12x

DB FRONT RAISES
25lbs 15x, 25lbs 15x, 25lbs 15x

DB SIDE RAISES
25lbs 15x, 25lbs 15x, 25lbs 15x

DB BO RAISES
25lbs 15x, 25lbs 15x, 25lbs 15x

THURSDAY

Back and Tri's

PULL UPS
BW 20x, +20lbs 15x, +20lbs 15x, +20lbs 15x

DEADLIFT
135lbs 15x, 225lbs 12x, 315lbs 12x, 315lbs 12x

BENT OVER ROW
135lbs 15x, 185lbs 12x, 185lbs 12x 185lbs 12x

CLOSE GRIP BENCH
185lbs 12x, 185lbs 12x, 185lbs 12x

FRIDAY

Abs, Calves

HANGING LEG RAISES
20x, 20x, 20x, 20x

LYING LEG RAISES
20x, 20x, 20x, 20x

MACHINE CRUNCHES
100lbs 15x, 100lbs 15x, 100lbs 15x

STANDING CALVE RAISES
200lbs 20x, 300lbs 15x, 300lbs 15x

SITTING CALVE RAISES
90lbs 15x, 90lbs 15x, 90lbs 15x

[bodyhard]

MEDIUM

MONDAY

Quads & Hams

SQUATS
135lbs 15x, 225lbslbs 12xx 315lbs 10x, 315lbs 10x

lLUNGES
185lbs 15x, 205lbs 10x, 205lbs 8x

HACK SQUATS
315lbs 10x, 315lbs 10x, 315bs 8x

GHR
BW 15x, 20lbs 8x, 20lbs 8x,

LEG CURLS
115lbs 10x, 115lbs 10x, 115lbs 9x

TUESDAY

Chest Bi's and Shoulders

BB BENCH
135lbs 15x, 225lbs 10x 275lbs 8x

INCLINE BB BENCH
215lbs 8x 215lbs 8x, 215lbs 8x

DECLINE BB BENCH
275lbs 8x, 275lbs 8x, 2755lbs 6x

STANDING BB CURLS
60lbs 15x, 100lbs 12x, 100lbs 12x 100lbs 12x

SITTING MIL PRESS
135lbs 12x, 185lbs 8x, 185lbs 8x

DB FRONT RAISES
30lbs 8x, 30lbs 8x, 30lbs 8x

DB SIDE RAISES
30lbs 8x, 30lbs 8x, 30lbs 8x

DB BO RAISES
35lbs 8x, 35lbs 8x, 35lbs 8x

THURSDAY

Back and Tri's

PULL UPS
BW 15x, +40lbs 8x, +40lbs 8x, +40lbs 8x

DEADLIFT
135lbs 15x, 225lbs 8x, 375lbs 6x, 375lbs 6x

BENT OVER ROW
135lbs 15x, 205lbs 8x, 205lbs 6x 205lbs 8x

CLOSE GRIP BENCH
205lbs 8x, 205lbs 8x, 205lbs 8x

FRIDAY

Abs, Calves

HANGING LEG RAISES
+10lbs 10x, +10lbs 10x, +10lbs 10x

LYING LEG RAISES
+10lbs 10x, +10lbs 10x, +10lbs 10x

MACHINE CRUNCHES
120lbs 10x, 110lbs 10x, 110lbs 10x

STANDING CALVE RAISES
300lbs 15x, 380lbs 12x, 380lbs 10x

SITTING CALVE RAISES
115lbs 12x, 115lbs 12x, 115lbs 9x

[user464444132bbg]

Nice to see your workouts again, John. :)

So your back is still ok? Looks like it since you are doing squats and deads. That's great!!

[BergMuscle]

Thanks for the update, John. Looks like your back is back in the game. :D

[bodyhard]

Nice to see your workouts again, John. :)

So your back is still ok? Looks like it since you are doing squats and deads. That's great!!

Back is 100%! Hopefully I could keep posting my workouts been so damn busy at work, but I am keeping a journal in my notebook.


Thanks for the update, John. Looks like your back is back in the game. :D

Its sure is! Like I said above hopefully I can keep the journal up consistently, work has been brutal, got promoted to Project Executive so lots and lots of paper work and late nights.

[IronIc]

Very nice work, John :)

[bodyhard]

Very nice work, John :)

Thank you how has your workouts been? When I stop being so busy at work i am going to start reading all the other journals and see where people are at!

[IronIc]

Thank you how has your workouts been? When I stop being so busy at work i am going to start reading all the other journals and see where people are at!

John, I joined a larger gym last week and started a 3-day split: Legs(monday), back/chest(Wednesday) and arms/shoulders(Friday). Cardio on alternating days.

[bodyhard]

John, I joined a larger gym last week and started a 3-day split: Legs(monday), back/chest(Wednesday) and arms/shoulders(Friday). Cardio on alternating days.

Good for you how are you liking it?? I am more than sure you are going to see some serous results moving forward!

[bodyhard]

HEAVY

MONDAY

Quads & Hams

SQUATS
135lbs 15x, 225lbslbs 12xx 315lbs 10x, 375lbs 8x 405lbs 6x, 455lbs 4x

lLUNGES
185lbs 15x, 225lbs 4x, 225lbs 4

HACK SQUATS
405lbs 4x, 405lbs 4x, 405bs 4x

GHR
BW 15x, 40lbs 4x, 40lbs 2x,

LEG CURLS
180lbs 5x, 180lbs 4x, 180lbs 4x

[IronIc]

Wooohooo look at those heavy squats :eek: Great workout John :)

I like the new gym very much so far. My leg routine is pretty similar to yours, except of course the weights are alot lower :o

[bodyhard]

Wooohooo look at those heavy squats :eek: Great workout John :)

I like the new gym very much so far. My leg routine is pretty similar to yours, except of course the weights are alot lower :o

Great to hear, my project pretty much ends on Sept 17th and I will have more time to spend on here and look at your journal, new pics any time soon?

[SeaSiren]

Yeah, wow on the squats!

[bodyhard]

Yeah, wow on the squats!

Well look who popped in :D I was just looking at your journal and I must say wow :eek: very hot pics you got going on in there, I am afraid to comment on them :D

[BergMuscle]

Yeah, wow on the squats!

x2

[bodyhard]

HEAVY

Chest Bi's and Shoulders

BB BENCH
135lbs 15x, 225lbs 6x 275lbs 6x 315lbs 4x 335lbs 2x

INCLINE BB BENCH
225lbs 4x, 225lbs 4x, 225lbs 4x

DECLINE BB BENCH
315lbs 4x, 315lbs 4x, 315lbs 4x

STANDING BB CURLS
160lbs 4x, 170lbs 4x 180lbs 3x

SITTING MIL PRESS
135lbs 12x, 225lbs 3x, 225lbs 2x


After I left the gym this Fer faked hitting me with his car, made me jump out of the way and they drove off laughing. I know who it was to.

[user464444132bbg]

Nice workout, BH! :) So are you pretty much back to where you were before your injury with the weights you're thowing around?

What's up with the dude in the car? No bricks laying around? LOL!

[bodyhard]

Nice workout, BH! :) So are you pretty much back to where you were before your injury with the weights you're thowing around?

What's up with the dude in the car? No bricks laying around? LOL!

Yup pretty much there, everything is kicking in gear!


Nah Fing gym keeps the their area really clean :(

[user464444132bbg]

Yup pretty much there, everything is kicking in gear!


Nah Fing gym keeps the their area really clean :(

That's great! You came back fast. :)

Well, that just sucks. I'd complain to management about the cleanliness of the parking lot. LOL!

[bodyhard]

That's great! You came back fast. :)

Well, that just sucks. I'd complain to management about the cleanliness of the parking lot. LOL!

:D

[IronIc]

Great to hear, my project pretty much ends on Sept 17th and I will have more time to spend on here and look at your journal, new pics any time soon?

John, I'll post new pics after I'm on this rotation for 3-4 weeks. Vacation was a bloat-fest, lol :)

[bodyhard]

John, I'll post new pics after I'm on this rotation for 3-4 weeks. Vacation was a bloat-fest, lol :)

Looking forward to them!

[bodyhard]

HEAVY

Back and Tri's

PULL UPS
BW 15x, +90lbs 4x, +90lbs 4x, +90lbs 3x

DEADLIFT
135lbs 15x, 225lbs 8x, 315lbs 6x, 405lbs 4x 495lbs 2

BENT OVER ROW
135lbs 15x, 225lbs 4x, 275lbs 2x 275lbs 3x

CLOSE GRIP BENCH
225lbs 4x, 225lbs 4x, 225lbs 3x

[bodyhard]

**** my diet has been pretty ****ty I think my strength is about to decline. I am working out of an office right now so my 8 meals are very difficult although I have been taking some MRP and protein bars to work it just isn't the same

[SR800]

I am in an offcice so I have to make sacrifices with regard to sodium. I eat a lot of nuts, jerky, peanut butter, tuna salad packets with whole wheat crackers, precooked salmon steaks in the pouch, lean pockets, hormel turkey chilli with or with out the beans right out of the can, yogurts, apples, marie callendar and lean cusine meals etc. Many of the Marie and lean cusine items have over 20 grams of protein, the southbeach pizzas have even more. A microwave close by also helps.

[IronIc]

I work in an office, too.

I purchased a cubicle refrigerator and I love it. I will get stuff for the week and pack it up. This makes it so much easier. This way, I can bring cottage cheese, milk, yogurt, meats, fish, chicken, frozen veggies, whatever is on my menu :)

We also have microwaves in the building, and coffee machines for hot water. It is good to utilize anything you can!

[bodyhard]

I am in an offcice so I have to make sacrifices with regard to sodium. I eat a lot of nuts, jerky, peanut butter, tuna salad packets with whole wheat crackers, precooked salmon steaks in the pouch, lean pockets, hormel turkey chilli with or with out the beans right out of the can, yogurts, apples, marie callendar and lean cusine meals etc. Many of the Marie and lean cusine items have over 20 grams of protein, the southbeach pizzas have even more. A microwave close by also helps.


I work in an office, too.

I purchased a cubicle refrigerator and I love it. I will get stuff for the week and pack it up. This makes it so much easier. This way, I can bring cottage cheese, milk, yogurt, meats, fish, chicken, frozen veggies, whatever is on my menu :)

We also have microwaves in the building, and coffee machines for hot water. It is good to utilize anything you can!

I typically work from home I am at the client site till I finish the project which will be in Sept. very hard for me to get access to anything the customer really doesn't like us to begin with I was there to renegotiate the contract which I did.

But other than that I am what you would consider a "squatter" and they keep moving me around.