seans mission for mass / precontest journal with the help of str8flexed [Archive] - Page 2

Quelly

07-06-2007, 11:52 AM

a few prs today

incline barbell press
185x4
190x3

dips
bw+90x10
bw+100x6

you scare me bro...you're only 3 reps behind me on my incline press pr...nice job you bastard! ;)

fologobis

07-06-2007, 11:18 PM

you scare me bro...you're only 3 reps behind me on my incline press pr...nice job you bastard! ;)

haha thx and i was just wondering is strength somewhat genetic?

fologobis

07-07-2007, 11:28 AM

trained arms today and set a pr

close grip bp- 160x6

also ran 10 100ms all around 12.3-12.8

Quelly

07-07-2007, 02:12 PM

haha thx and i was just wondering is strength somewhat genetic?

fiber distribution, neurological efficiency, muscle belly shape and size, bone density and structure, tendon and cartiledge...yeah genetics play a big role....not that skinny, slow twitch dominant, small muscle bellied, uncoordinated guys can't get strong...

fologobis

07-09-2007, 10:39 AM

new diet macros p/c/f 140/360/65

dips
bw+100x8(pr)

barbell seated military press
95x7(pr)

also do some extreme streching today and i really liked it a lot, def going to use it a lot more

fologobis

07-10-2007, 07:00 PM

today was legs

bb lunges 135x8 was a pr

box squats
165x11

fologobis

07-11-2007, 07:39 PM

back today

rack pulls( 2in below knee)
285x6(pr)

off topic a few friends saw me today at the beach and were surprised how much bigger i have gotten so that was kinda cool

sparxxx13

07-11-2007, 07:41 PM

Nice new pr man, progress pics soon?

fologobis

07-11-2007, 07:50 PM

Nice new pr man, progress pics soon?

i prolly wont have pics up for a few months because due to the slow weight gain the results are not very noticeable right now. i think in a few months ill have pics which will be about 8 months into my bulk

fologobis

07-13-2007, 10:42 AM

trained chest/shoulders today

incline barbell press
180x6 (pr)

dips
bw+100x10(pr)

seated barbell military press
95x8(pr)

extreme strech for chest 90 secs

fologobis

07-14-2007, 10:38 AM

trained arms today
a few prs

barbell curls
85x12 (pr)

cgbp
160x8(pr)

fologobis

07-17-2007, 06:09 PM

upper power today

dips
bw+105x7,6,6

seated barbell shoulder press
105x6

rack pulls
300x4,4,4

Quelly

07-17-2007, 07:45 PM

nice friggin dips...just shows how disproportionate...in a good way....your strength is!

krzysolja

07-17-2007, 07:46 PM

Doin Good Man Good Luck

fologobis

07-18-2007, 12:59 AM

nice friggin dips...just shows how disproportionate...in a good way....your strength is!

haha its weird that i am really strong in dips and pullups for some reason,

Quelly

07-18-2007, 02:27 AM

haha its weird that i am really strong in dips and pullups for some reason,

well...you dont weigh much, and you are strong for your weight, its perfect for moving big numbers with bodyweight exercises

FATHER FLEX

07-18-2007, 03:56 AM

new diet macros p/c/f 140/360/65

dips
bw+100x8(pr)

barbell seated military press
95x7(pr)

also do some extreme streching today and i really liked it a lot, def going to use it a lot more

That's some real good stuff on the dips!

fologobis

07-18-2007, 10:13 AM

That's some real good stuff on the dips!

thanks a lot but i see the numbers you are moving in your journal and its very inspiring, good luck at your pl meet

fologobis

07-19-2007, 01:35 PM

Quelly

07-19-2007, 01:37 PM

well today i got an invitation to do a show in october but decided against it for a few reasons. next time i compete i would like to be extremely competitive, only would have 10 weeks to diet, plus i would like to get to 210 before i compete again.

RESIST that temptation to compete too early....I'm in the same boat...Its really hard because being ripped and being on stage is awesome....but yeah buddy you and me need to get more competitive or these mass monsters like father flex will make us look like ethopians on stage

spawn fthr flex

07-19-2007, 03:58 PM

ya.. thats probably wise to hold off on a show that soon.. i did my first one only about 12 weeks out.. its definitely within the physical realm of possiblity if i can do it anyone can, but man its ridiculously hard on the body and brain.

fologobis

07-19-2007, 06:06 PM

trained legs today and got a few prs, legs r behind upper body but working on the imbalance

lower volume

box squats
170x8(pr)

barbell lunges
105x10(pr)

leg press
4 45's per side x8

its weird i am at my heaviest/leanest/muscular ever right now but people dont relieze it until i take my shirt off, not sure if that is a good thing or not lol

fologobis

07-20-2007, 02:58 PM

chest/shoulders today

a few prs

dips
bw+105x8

incline bp
185x6

seated barbell shoulder press
115x5

db flys
45x10

also my 14 year old brother today did 225x20 for box squats today and got up 305x3.

Squizzzer

07-20-2007, 04:15 PM

fologobis

07-21-2007, 12:49 AM

stong ass genes man...
great dips..
i wish i started when i was 14

thanks for the compliments

yea me 2 because many people say that you shape your metabolism somewhat through puberty.

have any of you guys used 6-0x0 im not sure if i am too young for something like that. what do you guys think

Quelly

07-21-2007, 01:04 AM

thanks for the compliments

yea me 2 because many people say that you shape your metabolism somewhat through puberty.

have any of you guys used 6-0x0 im not sure if i am too young for something like that. what do you guys think

you don't need it...and its banned in a few of the natural feds....not worth it in the long run...your hormone levels are going to be optimal for the next 3-4 years at the least bro

Squizzzer

07-21-2007, 12:17 PM

you don't need it...and its banned in a few of the natural feds....not worth it in the long run...your hormone levels are going to be optimal for the next 3-4 years at the least bro

yeah..don't need it at all

fologobis

07-22-2007, 02:04 PM

back today a few prs

rack pulls(mid shin)
285x8(pr)
295x6(pr)

seated cable rows
160x10

Squizzzer

07-22-2007, 04:59 PM

back today a few prs

rack pulls(mid shin)
285x8(pr)
295x6(pr)

seated cable rows
160x10

umm...how much higher than a normal dead is a rack pull from mid shin...i know for me the bar is about mid shin for normal deads?

but good job

fologobis

07-22-2007, 09:56 PM

umm...how much higher than a normal dead is a rack pull from mid shin...i know for me the bar is about mid shin for normal deads?

but good job

lol idk i just set it up so that when i started the bar was around the mid shin area. do you think i should raise the bar up 1 notch

Squizzzer

07-23-2007, 09:12 AM

lol idk i just set it up so that when i started the bar was around the mid shin area. do you think i should raise the bar up 1 notch

where ever you wanna do it, do it...
most people i see are doing them from either right below the knee, at the knee, or right above the knee...
that's about where the back comes into play the most...as far as i know that's the point of it right? to do the part of the ROM that stresses the back the most?

fologobis

07-23-2007, 12:19 PM

where ever you wanna do it, do it...
most people i see are doing them from either right below the knee, at the knee, or right above the knee...
that's about where the back comes into play the most...as far as i know that's the point of it right? to do the part of the ROM that stresses the back the most?

yea your right, thanks for answering my question

fologobis

07-23-2007, 12:23 PM

legs today a few more prs

box squats
185x9(pr)- pr by like 4 reps, not sure where strength came from lol

195x5(pr)

leg press
4 plates&25 per sidex8
5 plates per side x 3

my old high school s&c coach told me that i am looking a lot ticker and bigger so that was cool and pretty much made my day lol

fologobis

07-24-2007, 05:29 PM

chest/shoulders today

incline bp
185x7(pr)

190x6(pr)- not sure where it came from

dips
bw+110x6(pr)

seated barbell shoulder press
115x6(pr)

Squizzzer

07-24-2007, 05:31 PM

awesome man

fologobis

07-24-2007, 09:59 PM

awesome man

thanks alot

fologobis

07-25-2007, 02:13 PM

back/ bis

full deads( first time i have done these in a while)
245x6(pr)
275x3(pr)

seated cable rows
170x10(pr)
180x8(pr)

Quelly

07-25-2007, 06:06 PM

back/ bis

full deads( first time i have done these in a while)
245x6(pr)
275x3(pr)

seated cable rows
170x10(pr)
180x8(pr)

keep doing deads on a regular basis and those numbers will start flying up...along with your hammies and erecters growing big time

good stuff

fologobis

07-26-2007, 12:56 AM

keep doing deads on a regular basis and those numbers will start flying up...along with your hammies and erecters growing big time

good stuff

thanks a lot and yea hopefullly they do start going up because i would like to do a pl lift within the year

fologobis

07-26-2007, 05:55 PM

a few pr's from leg day today

box squats
190x8
195x6

leg press
4plates&25 per sidex9
4plates&35 per sidex8

fologobis

07-28-2007, 10:05 AM

new macros today

p/c/f 140/380/75

fologobis

07-28-2007, 12:53 PM

chest/shouldrs today

incline bp
190x7(pr)

flat bp
205x3(pr)

seated smith machine shoulder press
45,10,5 per side x 6(pr)

fologobis

07-30-2007, 12:20 PM

legs today

box squat
195x8(pr)
210x4(pr)

leg press
5 plates per sidex5

Squizzzer

07-30-2007, 12:26 PM

hey good job man...legs are getting stronger...

what you weighing these days

fologobis

07-30-2007, 04:09 PM

hey good job man...legs are getting stronger...

what you weighing these days

yea lol finally, i am right around 171 and around 11bf. my weight has been shooting up of late but i still can see 4 abs so i am happy. the only problem is that my upper body bone stucture is so wide that i am just starting to fill out now

Squizzzer

07-30-2007, 04:56 PM

yea lol finally, i am right around 171 and around 11bf. my weight has been shooting up of late but i still can see 4 abs so i am happy. the only problem is that my upper body bone stucture is so wide that i am just starting to fill out now

damn man....your only 5 pounds less than me...not soo jealous about some of the weights you're pressing now...
i'm just scared cuz you're bout to start passin me if i don't get it together...
i definately can't do a show now...i need to stay bigger than you...haha

fologobis

07-30-2007, 10:42 PM

damn man....your only 5 pounds less than me...not soo jealous about some of the weights you're pressing now...
i'm just scared cuz you're bout to start passin me if i don't get it together...
i definately can't do a show now...i need to stay bigger than you...haha

hahahahha yea well i got a very long time before i pass u so no worries

Squizzzer

07-30-2007, 11:24 PM

hahahahha yea well i got a very long time before i pass u so no worries

i'm hoping so...
where's some update pics...huh?

fologobis

07-31-2007, 01:20 PM

chest/shoulders today power workout

incline bench press
195x5(pr)
200x5(pr)
205x3(pr)

flat bench press
205x4(pr)

fologobis

07-31-2007, 01:22 PM

i'm hoping so...
where's some update pics...huh?

hahah im not taking pics til a few more months, prolly around oct or nov. that way you can see some changes that i have made

Squizzzer

07-31-2007, 01:55 PM

hahah im not taking pics til a few more months, prolly around oct or nov. that way you can see some changes that i have made

last pics we saw of you were at 148....
i think adding 20+ pounds is a picture worthy change

Squizzzer

07-31-2007, 01:57 PM

how tall are you

fologobis

07-31-2007, 03:41 PM

how tall are you

im 5 9' 1/2 and ill think about pics maybe in a week or 2

fologobis

08-02-2007, 02:57 PM

today was back

deadlifts
225x8
275x6(pr)
275x4
300x3(pr) - grip failed me
300x2

cable rows
180x9(pr)
180x8
180x8
180x8

lat pulldown
190x10
190x9
190x9

db curls
40x8
dropset 30x8
dropset 25x10
dropse 20x15

fologobis

08-03-2007, 02:40 PM

legs today

box squat
195x10- pr
205x8- pr
225x6- pr
135x30- pr

leg press
4plates&35 per side x9- pr

Quelly

08-03-2007, 02:42 PM

what kind of grip were you using on those deads where your grip failed you?

fologobis

08-03-2007, 10:10 PM

what kind of grip were you using on those deads where your grip failed you?

double overhand, i am thinking of switching to 1 over and 1 under

Squizzzer

08-03-2007, 10:16 PM

double overhand, i am thinking of switching to 1 over and 1 under

oh yeah...to do anything heavy its a must

fologobis

08-05-2007, 12:30 PM

chest/tris today

a few prs from today

incline bench
185x8(pr)

flat bench
185x9(pr)
190x6(pr)

db flys
35x12(pr)

fologobis

08-06-2007, 02:34 PM

back/bis today

deads
275x6
275x6
280x5(pr)

seated cable rows
160x10
180x8
180x8
180x8

lat pulldowns
190x8
190x8
190x8

weighted hypers
35 pound platex10,10

db curls
40x10(pr)
45x8
50x6

preacher curl
25 per side x10, 10

comments
today was a solid workout and i was told by few people that i have put on a lot of good weight. i also got a few family complimets which is nice because my brothers dont usually say anything like that.

Squizzzer

08-06-2007, 03:08 PM

fologobis

08-06-2007, 09:31 PM

good stuff my man...

thanks a lot

fologobis

08-07-2007, 03:19 PM

legs heavy today

box squat
225x7(pr)
230x7(pr)
230x5
235x3(pr)

leg press
5 plates per side x6(pr)
5 plates per side x6
5 plates per side x6

leg extension
50x15
50x15

comments
today was a awesome day in the gym and could barely walk afterwards. i think im going to look for a pl meet some time in the spring.

Squizzzer

08-07-2007, 03:35 PM

comments
today was a awesome day in the gym and could barely walk afterwards. i think im going to look for a pl meet some time in the spring.

nice squating...lemme know what one you're gonna do...i might have to do it too

fologobis

08-08-2007, 02:07 PM

chest/ tris

flat bp
205x5(pr)
205x5(pr)
205x5(pr)
205x5(pr)

incline db press
70x10
70x10
80x8
85x4

flys
40x10
40x10

reverse bench press
135x10
135x10

my shoulder was hurting today so i decided not to do shoulders and just hit light tris today because friday or sat im going to do arms. my schedule will be bcack to normal this week coming up.

fologobis

08-10-2007, 12:34 PM

back/bis

tbar rows
3 45sx10
4 45sx6
4 45sx6
4 45sx6

wide grip cable rows
130x10
130x10
130x10

lat pulldowns
200x8
200x8
200x8

shrugs
225x8
225x8
225x8

db curls
45x8
45x8
45x8

Squizzzer

08-10-2007, 01:45 PM

great stuff man...specially the tbars...

fologobis

08-11-2007, 12:03 PM

great stuff man...specially the tbars...

thanks a lot, u and quelly have been giving me a lot of motivation to push my limits

fologobis

08-11-2007, 12:06 PM

legs today

box squats
230x10(pr)
235x8(pr)
245x6(pr)
245x4

leg press
5 plates per side x 7(pr)
5 plates per side x 7(Pr)
5 plates per side x 7(pr)

leg extensions
70x10
70x10
80x8

today was a shorter day because i had to leave a little early because i was going to see O.A.R in concert.

Quelly

08-11-2007, 01:30 PM

thanks a lot, u and quelly have been giving me a lot of motivation to push my limits

what limits?
:)

fologobis

08-13-2007, 03:29 PM

chest/ tris

flat bp
205x5
210x4(pr)
210x3

incline db press
80x8(pr)
80x8(pr)
80x8(pr)
80x8(pr)

db flys
45x8
45x8
45x8
45x8

tricep cable pushdown
160x10
160x10
160x10

today my workout was shorter then expected because my shoulder started to act up during db flys, so instead of trying to push it i just called it a day.

Squizzzer

08-13-2007, 04:17 PM

what limits?
:)
exactly...haha

chest/ tris

flat bp
205x5
210x4(pr)
210x3

incline db press
80x8(pr)
80x8(pr)
80x8(pr)
80x8(pr)

today my workout was shorter then expected because my shoulder started to act up during db flys, so instead of trying to push it i just called it a day.

good stuff man...i know what you mean on the shoulder pain from flyes thing...i get the same thing...that is why i don't ussually do heavy DB flyes

fologobis

08-14-2007, 08:14 AM

what limits?
:)

haha well i see what #s you guys are putting up, so i realize i gotta step it up lol

str8flexed

08-14-2007, 08:33 AM

great job on the PRs Sean. good to see you getting stronger

warbird00

08-14-2007, 10:16 AM

wtf, some how i got unsubscribed from your log! I just thought u wernt updating anymore, lol

subbed (again)

fologobis

08-14-2007, 05:17 PM

great job on the PRs Sean. good to see you getting stronger

thanks a lot Layne and this is the strongest, heaviest/ leanest i have ever been due to your diet. thanks again

fologobis

08-14-2007, 05:18 PM

wtf, some how i got unsubscribed from your log! I just thought u wernt updating anymore, lol

subbed (again)

i wasnt but my job cooled down a lot, so i have had more time, btw congrats on becoming a rep

Squizzzer

08-14-2007, 06:06 PM

thanks a lot Layne and this is the strongest, heaviest/ leanest i have ever been due to your diet. thanks again

hey man...layne is a great man that know's his ****...but you are the strongest, heaviest, leanest you've ever been due the the hard work you've been putting in...in the gym...and following the diet...

fologobis

08-14-2007, 06:26 PM

hey man...layne is a great man that know's his ****...but you are the strongest, heaviest, leanest you've ever been due the the hard work you've been putting in...in the gym...and following the diet...

squizz thats a lot for the compliments

fologobis

08-15-2007, 03:04 PM

legs today

front squat supersetted w/ leg extensions
135x8 _ 80x8
135x8 _ 80x8
135x8 _ 80x8
135x8 _ 80x8
135x8 _ 80x8

leg press
5 plates per sidex8 (pr)
5 plates per sidex 8(pr)
5 plates per sidex 8(pr)
5 plates & 5 per side x6 (pr)

Squizzzer

08-15-2007, 03:12 PM

great prs

fologobis

08-15-2007, 05:25 PM

great prs

thanks a lot

str8flexed

08-16-2007, 11:14 AM

fologobis

08-16-2007, 03:50 PM

absolutely correct. I give all the credit to sean. Hard workers make my job extremely easy

thanks a lot Layne that means a lot to me.

fologobis

08-16-2007, 03:54 PM

back/bis today

barbell rows
195x8
195x8
185x13(pr)
135x15(pr)

rack chins
bwx8
bwx8
bw+45x6(pr)

db rows
75x8
80x8(pr)
90x6
90x6

hammer curls
45x8
45x8
45x8

concentration curls
30x8
30x8

barbell shrugs
225x8
225x8
225x8

going to start to do rack chins more because they really smoked my lats but the looks i was getting from people was very funny, i think they all thought i was retarted

Squizzzer

08-17-2007, 09:22 AM

fologobis

08-17-2007, 11:56 AM

AWESOME workout....

thanks squizz just trying to keep up with you

Squizzzer

08-17-2007, 01:53 PM

thanks squizz just trying to keep up with you

well...i wish you were a little further behind...haha...nah j/k...keep it up

fologobis

08-17-2007, 02:29 PM

chest/shoulders/tris

incline db press
85x8(pr)
90x6(pr)
90x5
90x5

flat db press
85x8(pr)
90x6
95x4(pr)

db flys
45x10(pr)
45x10(pr)
45x10(pr)

hammer strength shoulder press
45&25/ side x8
45&25/ side x8
45&25/ side x8

lateral raises- strict form
20x8
20x8
20x8

reverse bench press
140x8
140x8
145x6

pushdowns
155x12
155x12
155x12

Squizzzer

08-17-2007, 04:12 PM

incline db press
85x8(pr)
90x6(pr)
90x5
90x5

yeah...that is good...you really aren't far enough behind for my comfort....but i got chest tomorrow...make sure i'll hit the incline DB's....

fologobis

08-17-2007, 04:19 PM

yeah...that is good...you really aren't far enough behind for my comfort....but i got chest tomorrow...make sure i'll hit the incline DB's....

haha my new goal catch squizz on incline dbs

fologobis

08-20-2007, 03:39 PM

back today

barbell rows
185x14(pr)
200x8(pr)
200x8(pr)
200x8(pr)

rack pulls
275x10(pr)
295x8(pr)
295x5

lat pulldowns
200x8
200x8
200x8

db rows
80x10(pr)
85x8(pr)
85x8(pr)

fologobis

08-21-2007, 06:17 PM

legs today but didnt feel that well once i started workin out, plan on takin the next 2 days off

front squat supersetted w/ leg extensions
145x8 60x12
145x8 60x12
145x6 60x12
145x6 60x12
60x12

db lunges
40x8
40x6
40x6

donkey calf raises
140x12
140x12
140x12
140x12

well today just didnt have a tom of energy in the gym so im takin a few days off because ill be movin into my apartment at school. also i have been killin my calfs of late and i gained .25 in so thats cool

fologobis

08-24-2007, 11:03 AM

yesterday chest shoulder tri workout

incline db
85x9(pr)
90x7(pr)
90x6

flat db press
80x8
85x8
85x7

cable crossover
120x8
120x8
120x8

lateral raises strict form
20x8
20x8
20x8

front raises
20x10
20x10
20x10

pushdowns
150x12
150x12
150x12

reverse pushdowns
110x8
110x8

my chest and tris were done after incline db so i cut the volume a little short. im kinda worried because at my school dbs only go up to 100's so not sure what im going to do

Squizzzer

08-24-2007, 11:32 AM

im kinda worried because at my school dbs only go up to 100's so not sure what im going to do

nice workout...great pressing...
sounds like you're gonna have to find another gym...

fologobis

08-24-2007, 01:22 PM

nice workout...great pressing...
sounds like you're gonna have to find another gym...

thanks alot squizz btw do you know of any gyms near rowan university?

fologobis

08-24-2007, 01:25 PM

back today

bb rows underhand
185x15
200x9(pr)
200x9(pr)
200x9(pr)

lat pulldowns
200x10(pr)
200x10(pr)
200x8

rack pulls
300x8(pr)
305x8(pr)
315x6(pr)
315x6(pr)

preacher curls
25&5 per side x8
25&5 per side x8
25&5 per side x8

Squizzzer

08-24-2007, 02:03 PM

thanks alot squizz btw do you know of any gyms near rowan university?

nah man i don't...the one i go to would prob be about 20-25 mins...look online...i'll do some lookin for you too..

EDIT: haha i just did a search and found this place...doesn't look too far...check out this freakin webpage....RIDICULOUS!!!
http://www.makefitnessyourforte.com/

fologobis

08-24-2007, 03:43 PM

nah man i don't...the one i go to would prob be about 20-25 mins...look online...i'll do some lookin for you too..

EDIT: haha i just did a search and found this place...doesn't look too far...check out this freakin webpage....RIDICULOUS!!!
http://www.makefitnessyourforte.com/

hahahhahaa that gym is redic

fologobis

08-25-2007, 01:33 PM

legs today

leg press
5plates per side&5x6(pr)
5plates per side&5x6(pr)
5plates per side&5x6(pr)
5plates per side&5x6(pr)

hack squats
2 45s per side x8
2 45s & 10 per side x10
45 and 25 per side x8
45 per side x15

leg extensions
70x12
70x10
70x10
70x10
40x20

fologobis

08-27-2007, 05:44 PM

chest/tris/ shoulders

db inclines
85x10(pr)
90x8(pr)
90x5
90x5

flat db press
85x8
85x8
80x10

db lateral raises
15x12
20x8
20x8

db front raises
20x8
25x8
25x8

lying skull crushers
25 per sidex8
25 per sidex8
25 per sidex8

pushdowns
160x8
160x8

fologobis

08-28-2007, 07:58 PM

back today

rack pulls
315x8(pr)
315x8(pr)
315x7
315x6

bb rows
205x6
205x6
205x6
205x6

lat pulldowns
210x6
200x7
200x7

preacher curl
90x5
85x6
dropset 70x10

Squizzzer

08-28-2007, 08:24 PM

Great PRS!
you're a beast

fologobis

08-28-2007, 09:13 PM

Great PRS!
you're a beast

ahahha thanks a lot squizz but not even close to a beast lol

Squizzzer

08-28-2007, 09:39 PM

ahahha thanks a lot squizz but not even close to a beast lol

ok...well..you're on your way!

fologobis

08-29-2007, 05:43 PM

legs today

hack squat
2 45s & 25 per side x6
2 45s & 25 per side x6
2 45s & 25 per side x6
2 45s & 25 per side x6

db lunges
45x6
45x6
45x6

cleans first time doin these so just getting the form down
65x8
65x8
65x8

leg extensions
60x12
60x12
80x10
80x10

FATHER FLEX

08-30-2007, 03:02 PM

90's on the Incline! You da man! :) BB rows are really coming along, and those to me are right up there with deadlifts as far as back development go. :) Awesome brutha!

fologobis

08-31-2007, 12:36 PM

90's on the Incline! You da man! :) BB rows are really coming along, and those to me are right up there with deadlifts as far as back development go. :) Awesome brutha!

thanks alot for stoppin by my journal man your an machine and i agree with rows there are an awesome exercise

fologobis

09-01-2007, 12:26 PM

well looks like im goin to be taking a few months off working with Layne due to being broke lol but once i get a job around i should be alright.

also i have decided to lean out for a little like Quelly and get to around 10% legit, im prolly around 13ish. there are two reasons 1. u put on more quality muscle when your leaner and 2. my halloween costume is a spartan ahahha

Quelly

09-01-2007, 12:28 PM

Squizzzer

09-01-2007, 02:14 PM

sweet....damn....thats a good idea I might have to get a physique showing off costume too

exactly...now you're thinking

fologobis

09-01-2007, 03:02 PM

sweet....damn....thats a good idea I might have to get a physique showing off costume too

haha yea my not show off the hard work lol

fologobis

09-03-2007, 03:33 PM

today was chest/ shoulders/ tris

flat db
90x11(pr)
95x8(pr)
100x5(pr)

upright rows
95x8
95x8
95x8

db flys
40x10
40x10
40x10

db front raises
30x8
30x8
30x8

db lateral raises
25x10
25x10
25x10

dips
bw+45x10
bw+90x8
bw+90x6

reverse grip bench press
135x8
135x7

well i had to leave early due to class so had to cut down on the tris and was kinda angry that i couldnt do military presses because there was no room

warbird00

09-03-2007, 04:47 PM

sweet....damn....thats a good idea I might have to get a physique showing off costume too

lol, dude my gf wants me to be tarzan and shes gonna be Jane. I need to cut... lol

fologobis

09-03-2007, 05:15 PM

lol, dude my gf wants me to be tarzan and shes gonna be Jane. I need to cut... lol

lol thatd be a serious costume

Quelly

09-03-2007, 09:39 PM

lol, dude my gf wants me to be tarzan and shes gonna be Jane. I need to cut... lol

you better take pics lol

fologobis

09-04-2007, 04:56 PM

back today

bb rows
195x11
200x8
200x9
200x10(pr)

db rows
80x10
85x8
85x8

lat pulldowns
200x10
210x8
210x7

hammer curls
45x8
45x8
45x8

i swear college kids are retarted, saw the same kid doin arms 2 days in a row and another kid sid never go below 6 reps lol

Squizzzer

09-04-2007, 05:03 PM

i swear college kids are retarted, saw the same kid doin arms 2 days in a row and another kid sid never go below 6 reps lol

good session man....and haha...college kids are dumb...i spotted a guy today...benching 315...he didn't take a lift off...and i had to spot him on the first rep...yet he continued to do 2 more reps...haha

and why would you wanna go below 6 reps?

fologobis

09-04-2007, 09:36 PM

good session man....and haha...college kids are dumb...i spotted a guy today...benching 315...he didn't take a lift off...and i had to spot him on the first rep...yet he continued to do 2 more reps...haha

and why would you wanna go below 6 reps?

well i like to go below 6 reps for more of strength training like around 3-5

warbird00

09-04-2007, 10:18 PM

well i like to go below 6 reps for more of strength training like around 3-5

i love 3-5 reps! I did Max Ot for like 6 months, ALL 4-6, no i just get to lift heavy on my power days...

Squizzzer

09-05-2007, 05:07 AM

well i like to go below 6 reps for more of strength training like around 3-5

haha...i as jokin man...lol

Squizzzer

09-05-2007, 09:41 AM

oh yeah...i'll be home this weekend...you wanna get together and lift?

fologobis

09-05-2007, 02:41 PM

haha...i as jokin man...lol

haha dam i shoulda known dont scare me like that

fologobis

09-05-2007, 02:42 PM

oh yeah...i'll be home this weekend...you wanna get together and lift?

damn this weekend isnt good because im goin to home to see my cousin who just got back from iraq

Squizzzer

09-05-2007, 06:03 PM

damn this weekend isnt good because im goin to home to see my cousin who just got back from iraq

ahh...alright...that's cool...i'm sure i'll be home other weekends too

fologobis

09-05-2007, 09:25 PM

legs today

did some sprints on the versaclimber

leg press(different machine feeling out the weights)
4 plates x8
5 plates x8
5 platesx8
5 plates x8
5 plates x8

db lunges
45x8
45x7
45x7

cleans
95x6
95x6
95x6
95x6

fologobis

09-10-2007, 08:31 PM

back today

barbell rows
205x8(pr)
205x8(pr)
205x8(pr)
205x8(pr)

cybex lat pulldown
3 plates per side x8
3 plates per side x8
3 plates per side x8
3 plates per side x8

seated cybex row
4 plates per side x8
4 plates per side x8
4 plates per side x8

also did 10 sprints today

fologobis

09-11-2007, 07:07 PM

chest today

flat db press
90x10
90x10
90x10
95x5

seated shoulder press hammer strength
45&25 per side x8
45&25 per side x8
45&25 per side x8
45&25 per side x8

v bar pushdowns
125x10
125x10

machine flys
90x8
90x8
90x8

Squizzzer

09-11-2007, 07:40 PM

that is some good stuff man

fologobis

09-12-2007, 09:56 AM

that is some good stuff man

thanks man hows school

Squizzzer

09-12-2007, 02:25 PM

thanks man hows school

its interesting...pretty boring...i need to make friends...haha...all my classes are pretty easy right now...sorta sucks...and they are all basic stuff so it isn't interesting

fologobis

09-12-2007, 08:24 PM

today was legs

cybex hack squat ( machine on a redic steep angle)
45 per side x8
45 per side x8
45 per side x8
45 per side x8

cleans
95x8
100x6
100x6
100x6

leg extensions
130x10
130x10
130x10
130x10

also did sprints and suicides today it was a great session

fologobis

09-15-2007, 05:45 PM

arms and sprints today

barbell curls
100x8
100x8
100x8
100x8

lying french press
90x8
90x8
90x8

db curls
40x8
40x8
40x8

reverse push downs
110x10
110x10
110x10

pushdowns
150x12
150x12

also did 7 110m sprints as well, leaning out is going well so far

Squizzzer

09-17-2007, 06:34 PM

great workouts lately...where's your weight at now...it looks like you said your cutting again?

and i'll be home this weekend if you wanna lift

fologobis

09-19-2007, 08:20 AM

great workouts lately...where's your weight at now...it looks like you said your cutting again?

and i'll be home this weekend if you wanna lift

weight is like 173, i look leaner in the mirror but scale isnt moving so ot sure if thats a good thing. i would def like to lift should i pm u my number

fologobis

09-19-2007, 08:23 AM

legs

cybex hack squat
45 &10 per side x8
45 &10 per side x8
45 &10 per side x8
45 &10 per side x8

cleans
100x6
100x6
100x6

leg extensions
150x10
150x10
150x10
150x10

Squizzzer

09-30-2007, 02:43 PM

damn son....what's going on...you haven't posted in like 4 months

warbird00

09-30-2007, 03:21 PM

damn son....what's going on...you haven't posted in like 4 months

4 months? He posted on 9-19

lol :D

Squizzzer

09-30-2007, 03:38 PM

4 months? He posted on 9-19

lol :D

dang man...i know...just trying to make him feel bad...for beng a bum, when i trained with him last weekend he was talking about how lazy he was getting with his log so i figured i'd give him crap...

P.S. sean, if you haven't posted b/c something bad happened...i'm sorry...

warbird00

09-30-2007, 03:58 PM

dang man...i know...just trying to make him feel bad...for beng a bum, when i trained with him last weekend he was talking about how lazy he was getting with his log so i figured i'd give him crap...

P.S. sean, if you haven't posted b/c something bad happened...i'm sorry...

ohhhh, my bad

you worked out with him? Cool!

Squizzzer

09-30-2007, 05:20 PM

ohhhh, my bad

you worked out with him? Cool!

lol...yeah last he goes to school not to far from my house...so we got together and got a good workout in...
however you would know that if he ever updated his log...

warbird00

09-30-2007, 06:29 PM

lol...yeah last he goes to school not to far from my house...so we got together and got a good workout in...
however you would know that if he ever updated his log...

lol...negged :p

fologobis

09-30-2007, 06:36 PM

lol...yeah last he goes to school not to far from my house...so we got together and got a good workout in...
however you would know that if he ever updated his log...

hahha yea i have become lazy but startign tommorrow i ill be back to fully logging my workouts

Squizzzer

09-30-2007, 06:46 PM

well i'm just glad to see you're still alive...after i was giving you a hard time i was like...man..what if he got in some freak car accident...that woulda sucked...

fologobis

10-01-2007, 09:06 PM

lol yea im still kicking

today pulled a sled with 25 lbs on it for 10 50 yards sprints and that was it for the day

fologobis

10-02-2007, 09:28 PM

legs today

box squats
235x8
245x8
245x8
250x6
255x4

cleans
125x8
125x8
125x8
130x6

leg extensions
155x10
155x10
155x10

30 mins of cardio today running and did my physical assessment for my health and wellness class. did 60 pushups straight and 22 pullups

Squizzzer

10-03-2007, 06:38 AM

lol yea im still kicking

today pulled a sled with 25 lbs on it for 10 50 yards sprints and that was it for the day

where'd you get a sled...that's awesome...and nice squatting

fologobis

10-03-2007, 10:03 PM

where'd you get a sled...that's awesome...and nice squatting

well i had it at my house and i brought it back here

back today

barbell rows
210x10
215x8
215x8
220x8(pr)
225x6(pr)

close grip lat pulldowns
160x8
160x8
160x8

pullups
bwx10
bwx10
bwx10

fologobis

10-06-2007, 05:04 PM

legs today

box squats to parallel
225x8
245x8
245x6
255x6
260x6(pr)
270x5(pr)

cleans
120x8
120x8
120x8

leg extensions
150x10
150x10
150x10

fologobis

10-14-2007, 12:47 AM

few prs of late

box squat
275x7
185x23

bb rows
225x6

rack pulls
315x7

Squizzzer

10-14-2007, 07:38 AM

few prs of late

box squat
275x7
185x23

bb rows
225x6

rack pulls
315x7

sweet stuff man

fologobis

12-20-2007, 09:11 PM

hey guys sorry about not keeping up with my journal just that school has been kicking my ass and i have been training a lot for wrestling club and hitting the gym hard. I have been working with layne for about 4 weeks right now and will continue for another 6 or so weeks. Im trying to get to around 8% for wrestling and stay at that area for a whole so my body gets used to it. then ill plan a nice long slow bulk but at the same time enjoying myself and college

Squizzzer

12-20-2007, 09:14 PM

fologobis

12-21-2007, 04:13 PM

did chest /shoulders today workout cut short because of my last exam

incline db press
100x9
105x7(pr)
105x7(pr)
105x7(pr)

flat db press
95x10
95x10
95x10

shoulder lateral raises
30x8
30x8
35x8

tricep pushdowns
140x10
140x10
140x10

reverse pushdowns
110x10
110x10
110x10

overall great workout and saw a lot of people they all thought i have been juicing because of the weight i put on lol. Worked out with my 14 year old brother who benched 270 today @ 162lbs i gotta step up my game

Squizzzer

12-21-2007, 05:20 PM

incline db press
100x9
105x7(pr)
105x7(pr)
105x7(pr)

overall great workout and saw a lot of people they all thought i have been juicing because of the weight i put on lol. Worked out with my 14 year old brother who benched 270 today @ 162lbs i gotta step up my game

GOOD LORD MAN

fologobis

12-21-2007, 05:46 PM

GOOD LORD MAN

haha thanks Squizz btw pics should be up in about 3-4 weeks at the end of this mini cut

Squizzzer

12-21-2007, 06:14 PM

for real man...that's f'in ridiculous....are you juicing?

fologobis

12-22-2007, 07:55 AM

for real man...that's f'in ridiculous....are you juicing?

haha no i would never touch that stuff becasue i am to young at the moment plus i would still like to compete again.

the weird thing is that my flat barbell bench sucks but for some reason i can lift dbs easy.

i want to say its genetic due to the way my 14 yr brother benches 270 and squats 290. also my brother the other day after working out about 3 times inclined db 60's and flat benched 160@148lbs(cross country runner). i guess i would have to say that is mostly genetics

fologobis

12-23-2007, 01:18 PM

back today

rack deads
315x8
325x7
325x7
330x6

seated cable rows
170x10
180x8
180x8

lawnmowers
70x12
70x10
70x10

lat pulldowns
200x10
210x8
210x8

standing wide preacher curls
35 and 2.5 per side x10
35 and 2.5 per side x10
35 and 2.5 per side x10
25 per side x12

fologobis

02-23-2008, 08:59 AM

Sorry guys that i have been not logging at all of late just been real busy but that is no excuse. i have still been working out really hard and doing cardio. Right now i am in the middle of a nice little 8 week cut to around 8-9%bf, i did this 1 to get leaner but also change things up. I am 177 right now and i would guess around 12%bf. I should have pics up in a few weeks when i go home for spring break. I think im also going to compete in a bench meet around the same time so need to get in the 165 weight class. A guy who works out with me is the 2nd nationally ranked in bench for the 181 class.

Goals by may
box squat 315x6
db flat press 100x20
weighted pullups 2 platesx8
deadlift 315 (just started these)

workout will be up later, hope everyone is well

Squizzzer

02-23-2008, 10:33 AM

Goals by may
box squat 315x6
db flat press 100x20
weighted pullups 2 platesx8
deadlift 315 (just started these)

workout will be up later, hope everyone is well
good to see you around...hopefully you will start loggin more...we should get together and train again...

but i do have to say...i'm gonna be a little angry if you reach those goals...lol...but i'd be happy for you at the same time...so that's ok right

fologobis

02-23-2008, 02:48 PM

hahaha well squizz i think its going to take me a while to reach those goals and yea i am down to train whenever your around just give me a heads up

arms today

cgbp
185x8
205x6
205x6
195x8

barbell curls
105x8
105x7
105x7
105x6

vbar pushdowns
150x12
150x12
150x12
150x12

wide grip cable curls
120x12
125x10
125x10

reverse grip pushdowns
40x8
40x8
40x8
40x8

overall was a solid workout, had a great pump in the gym. tommorrow is hiit cardio, cant wait lol

Squizzzer

02-23-2008, 02:54 PM

great numbers there man...

fologobis

02-24-2008, 11:46 AM

today was hiit cardio

15 sprints, i have a love/hate relationship with it but it has to get done

diet has been a breeze so no worries there

macros p/c/f 235/190/40
refeed p/c/f 210/290/35

cardio- 2 days of hiit 2 days of 30 mins moderate intesity

supplements
sesamin
dilene 4
omega 3
protein powder

fologobis

02-25-2008, 12:04 PM

back today

weighted wide grip pullups
bw+45x8
bw+45x8
bw+45x7
bw+55x6
bw+55x5

db rows (dbs only go up to a 100 so need to go back to barbell rows)
100x12
100x12
100x12

cable rows
190x10
190x10
190x10
190x10

lawnmower rows
135x8
135x8
135x8
135x8

cable curls
130x8
130x8

todays workout was great and i am looking leaner by the day, im loving the dielene and sesamin combo. Right now i am debating how lean i want to get, im leaning towards going for about 6%bf, which would put me around 168 i think. see how i am feeling and how the workouts go

Squizzzer

02-25-2008, 04:07 PM

fologobis

02-26-2008, 10:02 AM

legs power today and refeed

rdls
275x5
285x5
295x5(pr)
315x4(pr)

box squats(parallel)
275x5
280x5
285x5
295x5(pr)
300x5( had help on last 2 from spot)

today was a great day and i have been sweating my ass off all day so far, im guessing its due to the refeed which is cool. ill prolly continue the diet to the end of march and decide from there. tommorrow is chest/tris and cardio

fologobis

02-27-2008, 02:14 PM

chest/shoulders

flat db press(not done to failure)
100x10
100x8
100x8
100x8

incline hammer strength
2plates and a 10 per sidex6
2plates and a 10 per sidex6
2plates and a 10 per sidex6
2 plates per side x 8

seated machine flys
100x10
100x12
100x10
100x10

front db raises
35x10
35x10
35x10
35x10

tricep vbar pushdowns
150x12
150x12
150x12

1 arm pushdowns
60x10
60x10

postworkout 3 scoops xtend and 30 mins cardio

shoulder was still a little tender but i think next week i will be back to flat benching. hoping for 245x8 and 225x12

Squizzzer

02-27-2008, 04:02 PM

hoping for 245x8 and 225x12

yeah..coming in my thread, "Oh hey...245 x 6 is good"
but what you meant was "ahhhh squizz's a lil BIEEEEEETCH!"

fologobis

02-27-2008, 04:16 PM

ahahahhah not at all if i got 245x8 itd be a huge pb, i figured set high goals lol
hopefully ill get 245x6

fologobis

02-28-2008, 05:24 PM

nothing much to report today just some hiit cardio and tommorrow is 30 mins moderate cardio, prolly about a 4 mile run or so

fologobis

03-01-2008, 12:56 PM

arms

cgbp
185x8
205x6
205x6
205x6
195x5

barbell curls
105x8
105x7
105x7

v bar pushdowns(30 sec rest btwn sets)
150x12
150x12
150x12

wide grip cable curls
130x8
130x8
125x10

lying french press
35 and 5 per sidex8
35 and 5 per sidex8
35 and 5 per sidex8

todays workout was good and had a solid pump going. tomorrow is weigh in day. also my legs in the locker room together looked really separated and cut so thats nice lol

liftingbuddy1

03-01-2008, 01:48 PM

Wow, I was reading through the first page, and you are really strong for your weight! Keep it up man! :)

Mike

fologobis

03-01-2008, 02:06 PM

Wow, I was reading through the first page, and you are really strong for your weight! Keep it up man! :)

Mike

thanks a lot for the compliment

Squizzzer

03-01-2008, 08:59 PM

nice session man...and you are strong...those are some good CGBP's

fologobis

03-02-2008, 12:04 PM

nice session man...and you are strong...those are some good CGBP's

thanks a lot squizz for the compliments but i have a long way to go before i can with you guys plus u guys are a lot bigger then me

back today

weighted wide grip pullups
bw+45x8
bw+45x7
bw+45x7
bw+45x6

rack pulls at knee level ( i suck at these)
315x8
325x8
335x6
345x6
315x6 (grip gave out)

close grip seated cable rows
200x8
200x8
200x8

lawn mower rows
130x8 per arm
130x8 per arm
130x8 per arm

today was a good workout but i was starving throughout it which is weird. anyway waist was measured around 29in and should get down to around 27.5 inches which should help the v taper. pics should be up when im home for spring break

fologobis

03-03-2008, 11:52 AM

cardio

today was 30 mins of hiit cardio, nothing much else to report today. tommorrow is chest and shoulders.

fologobis

03-04-2008, 10:24 AM

chest and cardio

db flat press
100x8
100x7
100x6
100x6

incline hammer press
2 45's per side x8
2 45's per side x8
2 45's per side x7
2 45's per side x6
2 45's per side x7

machine flys
120x12
120x10
dropset 90x10

after workout 2 scoops xtend and 30 mins jogging, workout today wasnt that great but it happens

fologobis

03-05-2008, 03:10 PM

back today

weighted wide grip pullups
bw+45x8
bw+50x7
bw+50x6
bw+50x5

db rows
100x10
100x10
100x10

bb rows
195x10
225x6
225x6
205x10

lawnmower rows
130x10
130x10
130x10
130x10

today was a solid workout today and aftewards i did 30 mins cardio, while sipping on 3 scoops xtend.

Squizzzer

03-05-2008, 04:13 PM

fologobis

03-05-2008, 05:07 PM

haha thanks squizz i feel the sam way, seeing your numbers drive me to kill it in the gym

fologobis

03-06-2008, 07:43 AM

squizz i was wondering if you could give me some input on something

right now on 2 days i workout after 15 grams of xtend i go jog for about 30 mins do you think im losing muscle doing this or is it ok. i guess im just being a little paranoid but wanted an outside opinion. i would split up the sessions but its easy on my schedule this way.

Squizzzer

03-06-2008, 08:35 AM

fologobis

03-06-2008, 10:18 AM

thanks a lot squizz thats what i figured but just wanted to make sure

did some hiit cardio today and it def is a love/hate relationship

tomorrow is arms

Squizzzer

03-06-2008, 08:41 PM

thanks a lot squizz thats what i figured but just wanted to make sure

did some hiit cardio today and it def is a love/hate relationship

tomorrow is arms

i like the HIIT...it sucks so bad, in a fun way...lol

fologobis

03-07-2008, 07:28 AM

yea thats how i feel too .... i love the results and am dreading it but once its over im happy i did it

fologobis

03-07-2008, 12:15 PM

arms

cgbp
185x8
195x7
195x6
205x6

lying french press
35 and 5 per side x8
35 and 5 per side x8
35 and 5 per side x8
35 and 5 per side x8

barbell curls
115x6(pr)
105x8
105x8
95x8

1 arm pushdowns
50x8
50x8
50x8

wide grip cable curls
130x8
130x8
120x9

solid workout might have lost a rep or 2 but nothing to bad. i think im going to keep dieting until it becomes a hassle, so prolly another month. hopefully i can get pics up over spring break. tommorrow is legs

Squizzzer

03-07-2008, 12:29 PM

when is your spring break?

fologobis

03-07-2008, 12:38 PM

march 14-23

fologobis

03-08-2008, 01:25 PM

legs/refeed today

rdls
225x10
275x8
275x8
315x6
315x5

box squats
225x10
245x8
265x6
275x6
275x6

leg extensions
150x10
150x10
150x10

db lunges
45x6
45x6

today was a solid workout and legs were hurting as i left. refeed days are always nice, nothing much else to report just looking leaner by the day

Squizzzer

03-08-2008, 08:13 PM

ahahahhah not at all if i got 245x8 itd be a huge pb, i figured set high goals lol
hopefully ill get 245x6

wait you... never said you how you did on this.....????

fologobis

03-08-2008, 11:42 PM

wait you... never said you how you did on this.....????

squizz my shoulder has been bothering me of late so ive been sticking to flat db presses

Squizzzer

03-09-2008, 07:27 AM

ok...i'll let you slide then...lol
shoulders suck

fologobis

03-09-2008, 08:32 AM

haha yea its weird it doesnt hurt on cgbp only when my grip is shoulder width or more wide.

fologobis

03-10-2008, 12:53 PM

chest/shoulders
weight 172.5

flat bb press
225x8
245x4(shoulder started to hurt)

db flat press
100x8
100x8
100x7

incline hammer press
2 45's per side x8
2 45's per side x8
2 45's per side x8
2 45's per side x8

seated military press ( weird shoulder didnt hurt here)
135x8
135x7
155x6

cable flys
80x15
100x12
120x8
120x8

then did 30 mins jogging after taking 3 scoops of xtend

overall was a solid workout but my tris were sore so i couldnt go 100%, shoulder i think is getting better slowly. i think another 6lbs and i should be at my goal of 8%bf then ill maintain for a while so my skin thins out and then its a serious clean bulk and im not allowing myself over 10%

fologobis

03-12-2008, 02:07 PM

back today

weighted wide grip pullups
bw+50x7
bw+50x6
bw+50x6
bw+45x8

seated cable rows
200x8
200x8
200x8

rack pulls
335x8
345x7
315x8

close grip pulldowns
190x8
190x7
190x7

db curls
35x10
40x8
40x8

wide grip cable curls
120x8
120x8
120x8

overall not a bad workout and energy is still good. getting leaner by the day which is cool and strength is staying pretty high so far so good

fologobis

03-13-2008, 09:28 AM

hiit cardio today

funny story today i actually got talked to because the elliptical i was on was moving to fast. they asked me why i was going so fast and instead of explaining hiit to them just told them i was on the track team.

Squizzzer

03-13-2008, 09:30 AM

fologobis

03-14-2008, 04:28 PM

chest and cardio
weight - 170.5

flat bb press
225x8
245x5
250x4
260x2

incline hammer press
2 45s per side x8
2 45s 10 per side x8
2 45s 10 per side x8
2 45s 10 per side x8

db flys
40x10
40x10
45x8

low cable flys
60x8
60x8
60x8

pushdowns
150x10
150x10
150x10
150x10

reverse grip pushdowns
30x10
30x10
30x10

cardio went well this morning and it was cool to be home and lift with my brothers who are both genetic freaks lol. my 15 year old brother benched with me and got 250 for 1 at 160 so thats why i went up to 260 lol. family all couldnt believe how lean i got because they thought i put on weight. what can i say i found what works for me

Quelly

03-15-2008, 12:25 PM

Squizzzer

03-15-2008, 12:54 PM

nice work, what are you weighing right now bro?

look at the top of what you quoted...

and yeah...nice work

fologobis

03-15-2008, 04:38 PM

thanks a lot guys

quelly 170.5 hoping to get to around 165 and should have some pics up next weekend if i can find my camera

fologobis

03-16-2008, 12:42 PM

back/cardio

weight - 169.6

weighted pullups
bw+45x7
bw+45x7
bw+45x6
bw+45x6
bw+20x12
bw+20x12

rack deads just below knee
315x8
325x6
325x6

bb rows
205x8
205x8
205x8

db curls
35x10
40x8
40x8

cardio 30 mins

today for some reason i had no energy at all during my workout and felt like crap, not really sure why just guessing the diet. also starting to get hungry all the time so at least i no my metabolism is still going all right.

fologobis

03-17-2008, 05:02 PM

chest/cardio
weight- 169

flat db press
100x10
105x6
105x6
105x5

dips
bw+100x10
bw+100x8
bw+100x8

db flys
45x10
45x10
45x10
45x10

cardio 30 mins

energy was still kinda low and tried to keep the intensity up to make up for the low volume. have been reading quelly and squizz journals so thats keeping me going lol.

Squizzzer

03-17-2008, 05:06 PM

those dips are CRAZY Son!

****...

i'm freakin pissed...lol

fologobis

03-17-2008, 06:23 PM

those dips are CRAZY Son!

****...

i'm freakin pissed...lol

haha thanks a lot surprised my shoulder actually felt good doing them

FATHER FLEX

03-17-2008, 06:38 PM

My energy has been crap of late to. This is were they seperate the men from the boys. We can do thie bro! :)

fologobis

03-18-2008, 05:05 PM

arms/shoulders/ refeed

seated smith machine shoulder press
45 per side x10
45 and 25 per side x6
45 and 25 per side x6
45 and 25 per side x6

cgbp (note to self dont do these day after chest)
185x8
195x6
195x6
195x6

bb curls
95x10
105x8
105x8
95x8

bb upright rows
95x8
95x8
95x8

bent over db lateral raises
25x10
25x10
30x8

vbar pushdowns
130x12
140x12
140x12
140x12

db curls
40x8
40x8
45x7
50x6

reverse pushdown
30x12
40x8
30x12

db front raises
30x8
30x8
30x8

weighted pullups
bw+25x12

today i decided to change it up and added a lot of volume, had a lot of energy due to the refeed. also have a little bit of xmas tree in my back but thats just cause i hold no fat there.

Squizzzer

03-18-2008, 05:08 PM

also have a little bit of xmas tree in my back but thats just cause i hold no fat there.

must be nice

and good workout..

fologobis

03-20-2008, 04:27 PM

back/cardio
weight 167.8

bb rows
185x12
205x8
215x8
215x8
225x8

rack deads (at knee level)
315x8
335x8
355x7
365x5
315x8

weighted pullups
bw+45x7
bw+45x6
bw+35x8
bw+35x8

close grip pulldowns
190x7
180x8
180x8

solid workout today and few people were surprised about how much i weigh said i look heavier so thats cool

Squizzzer

03-20-2008, 04:30 PM

nice session...
and you've dropped a bit of weight over the last week

fologobis

03-20-2008, 04:33 PM

yesterday was the start of the new week but yea ive been dropping around 2 to 2.5lbs a week. i feel like im retaining my lean mass though

fologobis

03-24-2008, 02:17 PM

back/cardio today

weighted pullups
bw+45x8
bw+45x7
bw+45x7
bw+45x7

bb rows
225x8
225x7
225x6
215x8

close grip pulldowns
180x8
180x8
190x7

seated cable rows
190x8
190x8
190x8

cardio 30 mins today

not much really to say decided im going to diet for another 3-4 weeks and then start my clean bulk/cut for a long time

Squizzzer

03-24-2008, 03:57 PM

great workout man...so i gues you decided not to post any pics...

fologobis

03-24-2008, 04:46 PM

yea sorry about that i couldnt find my camera but i should be getting a new one next time im home which will be in around 3 weeks

Squizzzer

03-24-2008, 05:09 PM

yea sorry about that i couldnt find my camera but i should be getting a new one next time im home which will be in around 3 weeks

its ok...you're forgiven...

fologobis

03-25-2008, 12:34 PM

chest/tri/bis

flat db press
100x8
100x7
100x7
100x7
100x7

incline hammer strength
2 45s per side x8
2 45s and 5 per side x7
2 45s and 5 per side x7
2 45s and 5 per side x7
2 45s and 5 per side x7

cable flys
120x10
120x10
120x8

preacher curl
35 per side x7
35 per side x7
35 per side x7

cable curls
120x8
120x8
supersetted w/ vbar pushdowns
150x12
150x12
150x12

reverse pushdowns
45x8
45x8
45x8
supersetted w rope crunches
150x15
150x15
150x15

my shoulder started to bother me today so i took it easier and used more volume, also i had to cut the workout short for arms because of class. my shoulder is really starting to annoy me

fologobis

03-27-2008, 02:07 PM

just some hiit cardio today on the bike, a lot tougher then the elliptical. tommorrow is back/bis and sat is refeed

Squizzzer

03-27-2008, 06:48 PM

yeah man...the bike will BURN!!!! but cardiovascularly i feel its easier...does that make sense...

and i feel ya on that shoulder thing...good luck with it

fologobis

03-28-2008, 11:48 AM

back/bis/cardio

bb rows(very strict form)
185x10
205x8
215x8
215x8
215x8

rack pulls
315x10
345x8
345x8( calluses ripped open not good lol)

close grip pulldowns
190x8
190x8
190x8

seated machine row
150x10
170x8(pr)
170x8(pr)

bb curls
95x10
95x9
95x9

db curls
40x10
40x10
40x10

wasnt a terrible workout but my calluses ripping sucked big time and cardio wasnt bad. was really veiny today so that was nice to see, tommorrow is ches, shoulders tris and refeed. btw squizz any chance you will be in glassboro before may?

Squizzzer

03-28-2008, 12:03 PM

btw squizz any chance you will be in glassboro before may?

yeah man...i come down there pretty frequently...i'll actually probably be down this weekend

fologobis

03-29-2008, 11:07 AM

squizz next time if your down maybe we can get a workout in

chest/tris/shoulders
90x11
90x11
90x11
90x10
100x6(shoulder bothered me so i cut this short)

incline hammer press
45 per side x15
2 45s per sidex8
2 45s per sidex8
2 45s per sidex8
45 and 25 per side x10

cable crossovers
120x10
120x10
120x10

lying skull crushers
35 per side x10(dieting pr)
35 per side x10
35 and 5 per side x8

v bar push downs supersetted w db front raises
150x12 30x10
150x10 30x10
150x10 30x8
150x10 30x8

did a few rotator cuff things 2 as well

my shoulder is still pissing me off so i took it a lot lighter today and used more volume

Squizzzer

03-29-2008, 11:20 AM

squizz next time if your down maybe we can get a workout in

my shoulder is still pissing me off so i took it a lot lighter today and used more volume

what are your normal weekend workouts...

and what part of the shoulder is hurting...just curious

fologobis

03-29-2008, 12:04 PM

what are your normal weekend workouts...

and what part of the shoulder is hurting...just curious

workout wise im game for anything whatever is easier for you

shoulder i would have to say its more front delt and only hurts when im pressing, nothing else

Squizzzer

03-29-2008, 03:59 PM

workout wise im game for anything whatever is easier for you

shoulder i would have to say its more front delt and only hurts when im pressing, nothing else

cool cool..

my shoulder is more in the back of the shoulder...ah well

fologobis

03-31-2008, 03:15 PM

back/cardio

bb rows
185x12
195x10
205x8
215x8
225x8
235x6(pr)

db rows
100x10 per arm
100x10 per arm
100x10 per arm
100x10 per arm

lat pulldowns
190x10
190x10
190x10

did 30 mins cardio

todays workout was cut short because i had a terrible sinus headache. im also thinking of starting to train for a triathlon with my brother. id prolly switch my lifting to just 3 days a week of full bodies but not sure yet.

Squizzzer

03-31-2008, 04:14 PM

wow...triathalon...that's some serious stuff

fologobis

03-31-2008, 05:49 PM

yea heres the link its nothing to special but something different

http://www.sandyhookers.org/tri/ yes the link is a terrible name lol

Squizzzer

03-31-2008, 06:00 PM

hmm...that's pretty interesting...the sad part is i know i'd about die trying to do that

fologobis

04-01-2008, 06:17 PM

arms/cardio

bb curls
95x10
95x9
95x8
95x8

lying skull crushers
35 per side x10
35 per side x10
35 per side x10
35 per side x10

v bar pushdowns supersetted w/ wide grip cable curls
150x12 120x8
150x12 120x8
150x12 120x8
150x12 120x8

also did 30 mins jogging today

workout had to be cut short because of class so that was kinda annoying but whatever. not a lot else to report vascularity is up thats bout it

fologobis

04-03-2008, 01:08 PM

back/cardio today

bb rows
205x10
205x10
215x8
215x8
225x8
235x6

cybex lat pull down
3 45 plates per side x10
3 45 plates per side x10
3 45s and 25 per side x7
3 45s and 25 per sidex6

seated machine wide grip row
150x10
150x10
170x8
170x8

bb shrugs
315 x10
315x10
315x10

also did 30 mins of jogging

todays workout was good and it seems like im getting more vascular by the day. im guessing that will all the training im doing i should still be dropping bf and maintain all my muscle. im intrested to see how low i can get

Squizzzer

04-03-2008, 06:56 PM

nice

fologobis

04-05-2008, 12:06 PM

chest/ arms /shoulders

lying skull crushers
35 and 5 per side x8
35 and 5 per side x8
35 per side x10
35 per side x10
35 per side x10
35 per side x10

v bar pushdowns (30 sec rest)
150x12
150x12
150x12
150x12
150x12

db curls
40x12(pr)
45x8
45x8

bb curls
95x8
95x8
95x8

wide grip cable curls
125x8
125x8
125x8

machine chest press
190x10
190x10
190x10
190x10
190x10

front db raises
30x10
30x10
30x10

well it was supposed to be a chest day but my shoulder wasnt having that so that really annoyed me but my appetite has been through the roof of late and still getting leaner and more vascular.

Squizzzer

04-06-2008, 07:47 PM

great stuff today man....

the pull ups were very impressive

man...this pic is a bit blurry...i just realized there was one of those protective plastic stickers on the lense...i've only had this camera since january...haha...idiot

i took a video of you doing some pullups...i threw it on youtube...i missed the first few...oops...but its taking forever to load... so i'm not gonna embed it right now

fologobis

04-06-2008, 08:43 PM

thanks a lot squizz and dont worry about the vid

today was aweesome ur one strong dude and the pic just made me realize how small i am lol

Squizzzer

04-06-2008, 08:47 PM

thanks a lot squizz and dont worry about the vid

today was aweesome ur one strong dude and the pic just made me realize how small i am lol

eWrmZEDVM7w

there ya go

and bro..don't sell yourself short...you're a good bit bigger than you were...and you toss some weight around too

fologobis

04-08-2008, 11:39 AM

arms/ triathlon stuff

lying skull crushers
35 and 2.5 per side x10 (pr)
35 and 2.5 per side x10 (pr)
35 and 2.5 per side x10 (pr)
35 and 2.5 per side x10 (pr)

db curls
45x8(pr)
45x8(pr)
45x8(pr)
50x7(pr)

v bar pushdowns
150x12
150x12
150x12
150x12

wide grip cable curls
120x8
120x8
130x8
130x8

1 arm pushdown
40x12
50x8
50x8
50x8

front db raises
30x8
30x8
30x8

also ran for about 35 mins close to 5 miles

todays workout was good and decided to give my chest and shoulder where it hurts a week off.

fologobis

04-10-2008, 10:10 AM

back today

db rows per arm
100x15
100x12
100x12

deadlifts still working out my form
225x6
275x6
275x6
275x6
315x3
315x2

overhand grip bb rows
185x8
185x8
185x8
185x8

lat pulldown
180x8
180x8
180x8

had to cut workout a little short due to class, also looks like im going to have to take a week off from cardio due to some terrible shin splints. also i keep wrestling with the decision to keep cutting or slowing start gaining muscle. i just hate being the stringbean with abs lol

Squizzzer

04-10-2008, 10:23 AM

fologobis

04-10-2008, 12:44 PM

good stuff man...how are you feeling on the deads...
and you gotta start stacking on the db rows...you toss that 100 around WAY too easily...especially with no straps...you're grip is WAY better than man

im liking the deads a lot feel myself getting thicker already lol and yea im going to give that a shot next time for the db rows

fologobis

04-11-2008, 12:10 PM

chest/tris
hammer db presses
95x10
100x8
100x8
100x8
100x8

hammer chest machine
190x10
190x10
190x10
190x10

cable crossovers
120x12
140x8
140x8
140x8

incline skullcrushers
25 per sidex8
25 per side x8
25 per side x8

1 arm pushdowns
55x8
55x8
55x8

cgbp
185x8
185x8
185x8

well over the last few days i have started a mini bulk to kinda reset my metabolism and then im going to start a mini cut becuase summers coming and what can i say im vain. was out real late last night so happy bout the numbers and with the hammer grip shoulder didnt hurt at all.

fologobis

04-16-2008, 02:01 PM

hey guys sorry i havent internet for the last few days

heres some updates

seated barbell military press
135x10(pr)
145x8(pr)
155x7(pr)

db bench press
100x12(pr)

db rows
120x6
120x6

weighted pullups
bw +55x6
bw +55x6
bw +55x6

bb rows
195x8
195x8
195x8

Squizzzer

04-16-2008, 04:02 PM

nice man...
nice

fologobis

04-19-2008, 02:08 PM

some highlights from todays workout

seated bb military press (bar to right below nose)
135x10
155x8
155x8
175x5

db front raises
35x10
35x10
35x10

db lunges
40x12
40x12
40x20 (decided to go until i dropped to the floor)

fologobis

04-21-2008, 02:22 PM

back today

weighted pullups
bw+45x8
bw+55x7(pr)
bw+55x6
bw+55x6
bw+75x5

bb rows
195x8
195x8
195x8
195x8

db rows
120x8
120x8
120x8
115x10

solid workout today

Squizzzer

04-21-2008, 04:07 PM

back today

weighted pullups
bw+45x8
bw+55x7(pr)
bw+55x6
bw+55x6
bw+75x5

bb rows
195x8
195x8
195x8
195x8

db rows
120x8
120x8
120x8
115x10

solid workout today

great stuff man...keep it up...and every pull day you post i just think..."and no straps...."

fologobis

04-21-2008, 07:02 PM

hahah yea i need to buy some of those these calluses are getting out of control

fologobis

04-22-2008, 10:18 AM

chest

feeling crappy today damn allergies

db bench press
100x11
100x10
100x8
100x8

cybex incline press
195x8
195x8
195x8

cable flys
140x8
140x8
120x10

fologobis

04-25-2008, 04:39 PM

srry been a few days without updates but home for the weekend so internet is good here

chest today
weight prolly 165-167@10%bf(havent been on a scale in a few days)

highlights from workout

flat bp (shoulder actually felt pretty good)
225x8
245x6
260x4
265x3+1 brother helped me out on the 4th

seated smith shoulder press
45 &25 per side x6x3

db front raises
30x10
30x8
30x8

also did a machine incline press and some flys

pullups bwx20

the reason for the pullups was because my brother thought he could do more then me, i won 20-19 lol. People also though i weighed about 180 so that was cool. i think i might get down to around 163 and let maintain for a month or so there to let my skin get really thin and body used to stayin ata low bf? you guys think its a good idea?