The Mad Titan Journal

[Thanos]

This is downloaded from my Sharp Wizard Organizer.
Three day split. Exercise are not allways the same every week.
I do chin ups on some of the off days.
Started Bodybuilding in May 2003
Feel free to comment and give advice.

"Chest Tri"
"02-03-04 DATE"
"1.Bench PRESS135x8 155x7 185x6 195x6"
"2.Incline PRESS 135x6 155x6 165x6"
"3.Decline Close Grip PRESS 135x6 155x7 165x5"
"4.Cable Push Downs 45x10 65x8 75x6 75x6"
"5.Dips 10x0 12x45 12x45

"Legs"
"02/05/04 DATE"
"1.Leg Press 270x8 360x7 450x6 450x6"
"2.Squats 135x8 135x7 155x7"
"3.Leg Curls 140x8 150x7 160x6 170x6"
"4.Calf Press360x10 450x10 450x10"
"5.Smith Front Squats 90X8 110x6 110x6"
"6.Standing Smith Calf Raises 250x8 250x8

Bum knee was killing me today so I focused on calves lol. :( One more day to go this week though :)



Goals are too build hulking, mammoth type muscles.

[nubreed]

Looks good. For bench i'd suggest a 3-set progression (155, 185, 205) and the same w/ leg press (360, 450, 540). i bumped up the last set a bit...looked like you were maintaining strength you can probably handle a bit more.

same w/ dips...if you're hitting 12x45 on your last set you may be able to handle 55.

[beinskinnysucks]

Why are you doing smith front squats if you already did leg press and squats. If you did squats hard enough you shouldn't need the front squats. Also i suggest that you put squats first and do 4 sets of them and 3 sets of leg press. Remember Free weights are better than a machine unless if you got a joint problem.

[Thanos]

Downloaded from my Wizard Organizer.


"Delts Traps Lats Biceps"
"1.Seated Military Press 135x7 145x6 155x4 155x5"
"2.Seated Bent Over Lateral Raise 35x6 35x8 35x8"
"3.Shrugs 205x8 255x8 305x6 355x6 355x4"
"4.Medium Grip Cable Pull Downs 80x8 120x8 130x7 140x5"
"5.Close Grip Preacher EZ-Curl 50x8 70x7 80x6"
"6.Wide Grip Preacher EZ-Curl 70x6 70x6 70x4"
"7.Date"02/08/04"

02/08/04 Day 3 Felt good, but may have over did it.

End of Week-02/08/04
Comments-Nothing went as planned for my routine this week, some of it caused by lack of sleep.
End of week should of been 02/07/04
Extended a little beyond my workout routine.
Next Weeks Workout starts-02/10/04 "Chest Tri"

[Heisman]

Get your sleep. It is important. I found that out the hard way.

[Thanos]

"Chest Tri"
"1.Bench PRESS 185X6 190X5 205X3 205X5 215X1"
"2.Incline PRESS 135X7 155X7 165X6"
"3.Decline Close Grip Bench PRESS 135X7 155X7 165X5"
"4.Cable Push Downs 75X6 75X7 85X6"
"5.Chair Dips 0X10 45X10 70x10"
"6.Date 02/10/04"

Today was unfortunate, my spotter unambiguously decided to be a stand-up comedian! Bench day was hay wired, THANKS!!! (GRRRRRRRRR)

But later, due to a condition of being bored I made a web site.
Thanos Web Site (][color=red) [/color] web cam pic of my fragile biceps are posted. limited looking lol....... :)

[Thanos]

Next weeks workout plan starting 02/17/04

Day1
Chest Triceps
3-Second Pause Bench Press 4x
Chest dips 1x
Incline dumbell press 3x
Reverse Medium Grip Bench Press Negatives 3x
Inclined EZ-Bar tricep extension 3x

Off Day (maybe some Rep Targeting Chin Ups)

Day2
Legs
Squat Walkouts 2x
Olympic Squats 3x
Wide Leg press 3x
Leg curls 3x
Smith calf raise 3x

Off Day (maybe some Ab Cable Crunches)

Day3
Shoulders Back Biceps
Seated Military press 4x
Side laterals 2x
Power Shrugs 3x
Deadlift 2x
Wide-Grip EZ Bar Preacher Curl 3x
Close-Grip EZ Bar Preacher Curl 3x

Off Day
Off Day

[Thanos]

"Legs"
"1.Squats 135X8 155X7 185X6"
"2.Leg Press 360X8 450X7 450X7 450X6"
"3.Leg Curls 150X8 160X7170X6 180X5"
"4.Calf Press 360X10 360X10 450X8 450X8"
"5.Abs Cable Crunches 150X10 150X10"
"6.Date 02/12/04"

Work out was quick-n-easy.
Could have squated more weight but no belt.
Reminder: start with 155 next time on squats.

[Heisman]

You don't need a belt for squats. Also, did you actually curl almost as much as you squatted in the workout? If so, then you are definitely doing squats too light.

[Thanos]

Originally posted by Heisman
You don't need a belt for squats. Also, did you actually curl almost as much as you squatted in the workout? If so, then you are definitely doing squats too light.

I get edgy when getting close to my body weight on squats without a belt, but then again I've only been doing squats for 4 months now and getting more use to it. Next week Im going to try walkouts to get my body more adapted to heavier loads.

[Thanos]

"Shoulder Back Biceps"
"1.Seated Military Press 135X6 135X8 145X6 145X6"
"2.Seated Bent Over Lateral Raise 30X8 35X8 40X8"
"3.SHRUGS 225X7 225X7 225X7"
"4.T-Bar rows 70x7 90x7"
"5.Seated Cable Rows Chest High 100x7 110x7"
"6.CLOSE GRIP PREACHER EZ-CURL 70x6 70x6 70x5"
"7.Wide Grip PREACHER EZ-CURL 70x6 70x5 70x5"
"8.Date 02-14-04"


End Of Week
Comments- cant wait till the next workout........
Next Weeks Workout starts-02/17/04




Never the end...



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[Heisman]

Nice workout. Start moving the weights up on squats. You will be sore, but your body will get used to it.

How long does it take you to make those code things?

[Thanos]

Originally posted by Heisman
Nice workout. Start moving the weights up on squats. You will be sore, but your body will get used to it.

How long does it take you to make those code things?
Im getting sore thinking about my next leg workout lol.
Only took a second to make the code with an ASCII editor.

[Thanos]

"1.3-Second Pause Bench Press 155X6 175X6 185X5 185X5"
"3.Incline Dumbell press 50x8 60X7 60X5"
"4.Reverse Medium Grip Bench Press 135X7 135X7 135X7"
"5.Inclined EZ-Bar tricep extension 50X7 60X7"
"6.Cable PULL DOWNs 75X8
"7.Chair dips 45X10
"8.DATE 02/17/04"

Comments

Workout was at home, it lasted about 40 minutes
1st time I tried 3-Second Pause Bench Press, really good exercise.
Didnt really like the Reverse Medium Grip Bench Press.
At the end of the week building me a dip station for home use.
Would like too incorporate chest dips into my routine.
Blah blah bla.....

[Thanos]

"Legs"
"Squats 155X7 185X7 205X7 225X7"
"Leg Press 360X8 450X7 450X9"
"Leg Curls 140X7 150X7 160X7 170X5"
"Calf raises 360X10 450X10 540X8 540X8 "
"DATE 02/20/04"

[Heisman]

You upped the weight in the squats. Good job. Your numbers look good for the 3 second pause bench press.

[Thanos]

Originally posted by Heisman
You upped the weight in the squats. Good job. Your numbers look good for the 3 second pause bench press.

Thanks man, it felt good to go up in squats. Probably do the same numbers for another two weeks then go up again. The last set (225X7) couldnt quite get my thighs just past parallel to floor. (a few more inches and im there)

[Thanos]

"Shoulders Back Biceps"
"Seated Military Press 145X6 155X5"
"Seated DB Military Press 50X7 50X7 50X7 55X8"
"Seated Bent Over Lateral Raise 30X8 35X9 40X7"
"DB SHRUG 80X8 80X8"
"BB SHRUG 225X8 225X6"
"T-Bar rows 70X8 75X7"
"Cable Wide Lat Pulldowns 100X7 110X6 120X5"
"Wide Grip PREACHER EZ-CURL 70X6 70X6 70X7"
"Date 02/22/04"

May have over did it today, my energy just dropped off during T-Bar rows + skipped lunch :(... hmmm maybe I should split this routine, shoulders in the morning then do back,biceps at night.

End Of Week
Comments- Rest of the week went well except for today.
Next Weeks Workout starts-02/24/04

[Heisman]

Never skip lunch. It will ruin you for the rest of the day.

[Thanos]

"Chest Triceps"
"1.3-Second Pause BB Bench Press 175x6 190x6 200x5"
"2.BB Incline Bench Press 155x7 165x6 175x4"
"3.BB Decline Close Grip Bench Press 135x8 145x8 155x7"
"4.Tricep Cable Push Downs 70x8 75x8 75x8"
"5.Dips 0x10 0x10"
"6.Date 02/24/04"

Didnt feel like working out today, but glad I did. :p

[Thanos]

February Bench Press (lbs)/reps Total Average
(155+185+185+195+185+190+205+215+155+175+185+185+1 75+190+200)/15=185.3 lbs
(7+7+6+6+6+5+5+1+6+6+5+5+6+6+5)/15= 5.4 reps

45% 0.45*185.3=83.3 lbs
50% 92.6
65% 120.4
75% 138.7
85% 157.2
95% 176.0
100% 185.3 lbs

February Total Bench Press Average One-Rep % 185lbsx6reps= .0271*6reps=0.1626+1=1.1626*185lbs= 215.081 lbs

50% 108
55% 118
60% 129
65% 140
70% 151
75% 161
80% 172
85% 183
90% 194
95% 204
100% 215 lbs

This is close enough, on 02/10/04 last set, bench press Average One-Rep 100% was 215.lbs Just means on any given day I could probably bench 1x215.lbs in the month of February, this is not my One Rep Max, It would be 5repsx205lbs= .0271*5reps=0.1355+1=1.1355*205lbs= 232.77. lbs I have never tried to max out.

[Thanos]

"Legs"
"Squats 135X7 185X7 225X6 225X6 225x8"
"Leg Press 360X7 360X7 450X6"
"Leg Curls 140X7 150X8 160X6 170X6 "
"Calf raises 360X10 450X10 450X10 450X10"
"DATE 02/26/04"

Good workout today. Squats felt good but my bad knee was giving me problems, need to buy some kind of knee wrap..........

[Heisman]

Nice workouts. Maybe you should do a set of squats with just the bar to warm up even more.

[Thanos]

Yeah good ideal, definitely need to warm up more next time......

[Thanos]

"Shoulders Traps"
"Seated Military Press 135X8 135X8 145X7 150X6"
"Seated Bent Over Lateral Raise 30X8 35X8 40X7 40X7"
"STANDING ONE ARM Lateral Raise 20X5 20X6 25X6"
"BB SHRUG 225X8 275X8 300X9 370X7 370X6"
"Date 02/28/04"


Workout was quick, good pump in my shoulders.
Earlier today, built a weight tree out of scrap metal... Image3 (http://www.digitex.net/cdm/Image3.jpg)
Image7 (http://www.digitex.net/cdm/Image7.jpg)
Just needs a paint job :) next time maybe a dip stand with a chin up station.
Tomorrow hitting back-n-biceps

[Heisman]

Nice weight tree, and great job on the shrugs.

[sfgiants13]

Keep up the good work.

[Thanos]

Skipped back-n-biceps this week :( but still got in 3 workout days :)
February Review/Average's

Bench Press 185.3 lbs 5.4 reps/Average One-Rep 100% 215 lbs
Squats 177.66 lbs 7 reps/Average One-Rep 100% 211.3 lbs
Seated Military Press 143.92 lbs 6 reps/Average One-Rep 100% 167.3 lbs

Hopefully by the end of March the numbers will be higher.
This month,(March) will be adding deadlifts to the Average list.
May change routine/dunno.........

[Heisman]

If you decide to change your routine, then I would definitely add deadlifts to back day and stiff legged deadlifts to leg day.

[Thanos]

Originally posted by Heisman
If you decide to change your routine, then I would definitely add deadlifts to back day and stiff legged deadlifts to leg day.
Hey right on, those are the better lifts but I think I might hold off on stiff legged deadlifts until I can leg curl all 250 lbs at the gym lol. but may add it in on the days I workout at home....... :)

[Thanos]

"Quads Chest"
"Squat 135x8 185x8 185x8"
"Bench Press 165x8 175x8 205x6"
"03/05/04"
Sick most of the week, felt a little better today and decided to get this week main push
exercises in. Went easy on squats, Bench Press felt really good. If all goes well, next
will be the main pull exercises before the week ends. deadlift, shrugs etc..

[Heisman]

Being sick sucks. At least you are getting better now. Hit the weights hard next week.

[Thanos]

"Chest Triceps"
"1.BB Bench Press 155x8 165x8 180x7"
"2.DB Flyes 50x8 50x8
"3.BB Incline Bench Press 155x6 155x7"
"4.BB Close Grip Bench Press 135x7 135x7 135x7"
"5.Tricep Cable Push Downs 70x7 70x7 70x8"
"6.Date 03/15/04"

Feels good to be at it again, after a week and a half off being sick with a nasty cold!.. My problem was nobody would let me rest lol :( ... Im feeling way better. My strength is down about 20% after all that but no problem. I'll get it back. :)

[Heisman]

I was wondering where you had been. At least you're better now. You'll get all of your strength back in a couple of weeks.

[Thanos]

Originally posted by Heisman
I was wondering where you had been. At least you're better now. You'll get all of your strength back in a couple of weeks.
Hey thanks for the replies. Im feeling better and being sick really does sux lol. But I expect there will always be ups and downs that goes along with this sport...

[Thanos]

"Legs"
"Squats 135X8 185X7 205X7 215X8 225x5"
"Leg Ext. 85x9 110x8 135x7 145x8"
"Leg Curls 90X7 95X6 95X7"
"DATE 03/18/04"

Workout was at home today.. need to build me a vertical leg press soon lol!
Easy on my legs in this workout.(Skipped calves, maybe do them later this week).
Try to hit legs hard next week with better exercises.

[Heisman]

At least you did squats. That is the most important leg exercise.

You can train calves whenever you want since they don't get hit with the other leg movements.

[Thanos]

"Shoulders Back Biceps"
"Seated Military Press 135X8 135X8 135x7 145x7"
"Standing DB Lateral Raise 30X7 30X7 30X7"
"Deadlift with Shrug 135X7 155X7 165x7"
"Cable Lat Pulldowns 90X8 120X8"
"Wide Grip Preacher EZ-CURL 50X10 70X7 70X8"
"Date 03/20/04"

Im weak in the deadlift, dont think Im genetically built for that exercise lol.

[Heisman]

Try doing the deadlifts first in the workout. You should probably also do a rowing movement. You might want to just train the back by itself so you can really focus on it.

[Thanos]

Originally posted by Heisman
Try doing the deadlifts first in the workout. You should probably also do a rowing movement. You might want to just train the back by itself so you can really focus on it.

Ah! I cease too remember that I was going to split shoulder and back on the same day... Training the back first then a couple hours later shoulders.... Thanks for the reply, good advice, you restored my mind. :)

[Thanos]

"Chest Triceps"
"BB Bench press 155X8 185X6 200X5 205X5"
"Incline DB press 50X8 60X7 60X7"
"Close grip bench press 135X7 145X6 150X5"
"Tricep Cable Push Downs 60X9 70X8 70X7"
"Date 03/24/04"

Only problem with this workout I couldnt get my bulky 70lb DB up for Incline, Allmost had them up (few more inches grrrr lol)...If I could get them up I could rep them. Its just hard to throw them up a 35 degree incline.

[Heisman]

Nice workout anyway. Maybe you should just stick with the 60's until you can get 10-12 reps. By then you should be strong enough to get the 70's up where you need to.

[Thanos]

"LEGS"
"SQAUT 185x8 185x8 185x8"
"LEG PRESS 360x8 450x6 450x6"
"LEG CURLS 150x8 160x7 170x6"
"LEG EXT. 100x8 110x8 120x7"
"CALF RAISES 270x10 360x10 450x10"
"Date 03/25/04"

went easy on legs today, keeping with 3 sets on all.
wasnt in me to hit hard today, maybe go heavy next week ( I think I said this last week lol).

[Thanos]

Originally posted by Heisman
Nice workout anyway. Maybe you should just stick with the 60's until you can get 10-12 reps. By then you should be strong enough to get the 70's up where you need to.

Thanks for the advice,
cant wait to be pushing the 100 db's in the air for incline, will be awhile for that though. :)

[Heisman]

One easy leg workout + another easy leg workout= an all out intense war with the weights next time.

[Thanos]

"Shoulders Traps Biceps"
"Seated Military Press 135X8 145X8 155X6 165X3"
"BB Shrugs 205x10 255x8 305x5 350x5"
"Seated Bent Over Lateral Raise 30X9 30X10"
"2 Arm Longbar Rowing 70x8 95x7 120x4"
"Close Grip Lat Pull Downs 90x10 130x8"
"Wide Grip Preacher EZ-Bar Curl 60X8 70X9 80X6"
"Preacher EZ-Bar Reverse Curl 40X10 40X10 40X10"
"Date 02/28/04"

Debated about doing the deadlift but my legs where still sore from leg day, my guess the soreness
is from having 2 ****ty weeks of being sick.
Shoulders,Traps,Biceps Day cant be split up, because Im too busy grrrr...

but....

Todays workout was good...
first time for Seated Military Press at 165lbs
(wow I remember when I could barely bench press 90lbs about 10 months ago)
first time for Wide Grip Preacher EZ-Bar Curl at 80lbs
These are not a far jump up in weight, just went up slightly in weight because Im pissed at my brother lol.
first time to try Preacher EZ-Bar Reverse Curl, these where great and really made my bicep peak up...
(couldnt stop doing my bicep pose in front of the mirror after doing a set of these, I noticed
my biceps started looking like real biceps haha, though my right bicep has a better peak than my left!)
Im keeping the Reverse Curl in all my future routines..... Whole lot of first today lol.

[Thanos]

Originally posted by Heisman
One easy leg workout + another easy leg workout= an all out intense war with the weights next time.

I hope so, I hate to repeat (maybe go heavy next week) lol, but depends on how fresh my leg muscles are..... I like to cycle heavy and lite days by how my body feels, really dont like the plan cycles, they would seem self-regulating and too programmed of routine to me If I did that lol.

[Heisman]

Good job. 165 is a lot of weight. Definitely keep the reverse curls.

[Thanos]

Originally posted by Heisman
Good job. 165 is a lot of weight. Definitely keep the reverse curls.
Im still feeling it from the reverse curls. :)

[Thanos]

March Averages

Squat 135x8 185x8 185x8"
Squats 135X8 185X7 205X7 215X8 225x5"
SQAUT 185x8 185x8 185x8"

AvG. Squat 184.09 lbs
AVG. Squat Reps 7.54

Bench Press 165x8 175x8 205x6
BB Bench Press 155x8 165x8 180x7
BB Bench press 155X8 185X6 200X5 205X5

AVG. Bench Press 179.0 lbs
AVG. Bench Press Reps 6.9

Seated Military Press 135X8 135X8 135x7 145x7
Seated Military Press 135X8 145X8 155X6 165X3

AVG. Seated Military Press 143.75 lbs
AVG. Seated Military Press Reps 6.8

February AVG.
Bench Press 185.3 lbs for 5.4 reps
Squats 177.66 lbs for 7.0 reps
Seated Military Press 143.92 lbs for 6.0 reps

March AVG.
Bench Press 179.0 lbs for 6.9 reps
Squats 184.09 lbs for 7.54 reps
Seated Military Press 143.75 lbs for 6.8 reps

Hope I did all that right.
Squats went up! and at least all reps went up lol.....
March Averages are a lil low from me being sick, that gives a o% avg. for one week.

April will be good if all goes smooth.
The next 4 weeks Im starting my 1st set with=

BB Bench Press 185X6
Squats 185X8
Seated Military Press 145X8

that should boost my averages up.

[Thanos]

I added something new to my lat tower, handlebars from a old bike lol...picture 1 (http://www.digitex.net/cdm/bikehandle1.jpg), picture 2 (http://www.digitex.net/cdm/bikehandle2.jpg), I welded a U bolt on it and tested it with 300lbs, It works great, there is at least 4 ways to grab it for triceps and then some for back stuff. The rest of the bike is welded on my weight rack. next is a extended squat rack that can hook up to the back of my bench. maybe later sometime a dip stand then a vertical leg press.

[Thanos]

"Chest Triceps"
"BB Bench press 185X6 205X5 205X5 205X5"
"Incline DB press 60X8 60X8 60X6 60X7"
"Close grip bench press 145X7 145X6 145X6"
"Tricep Cable Push Downs 70X9 75X7 75X7"
"Chair Dips 1X12"
"Date 03/30/04"

Workout was ok, but my triceps where burned up from pushing a lawn mower yesterday.
Next time for bench press may do 3 second pauses.

[Heisman]

Be prepared to do a lot less weight with 3 second pauses.

I love how you make so much equipment.

[Thanos]

Originally posted by Heisman
Be prepared to do a lot less weight with 3 second pauses.

I love how you make so much equipment.
My blacksmith father tells that I must learn the "Riddle of Steel"....
but really its fun too build your own stuff .... You should try it sometime....

[Thanos]

"Legs"
"SQAUT 185x9 205x9 205x9 225X9"
"LEG CURLS 150x10 160x8 170x6 180x4"
"LEG PRESS 360x8 450x7"
"CALF RAISES 270x10 360x10 450x10"
"Date 04/01/04"

Workout was good, Sqauts where easy today! probably could of done more. plus 225lbs is the most I have done yet

[OUMoneyMan]

I like your use of the monthly averages. While the sample size is naturally small, you'll get a nice (hopefully linear) progress chart that will prove to you that over the long-term you're making real progress. I know that for me personally it's easy to get caught up in being in a one-month funk where my growth is minimal. Look back at the long-term progress from consistent journal entries and it brings everything back into focus. Good job.

[Heisman]

Originally posted by OUMoneyMan
I like your use of the monthly averages. While the sample size is naturally small, you'll get a nice (hopefully linear) progress chart that will prove to you that over the long-term you're making real progress. I know that for me personally it's easy to get caught up in being in a one-month funk where my growth is minimal. Look back at the long-term progress from consistent journal entries and it brings everything back into focus. Good job.

You mean hopefully exponential!

Nice squats Thanos.

I will try to make some stuff sometime.

[OUMoneyMan]

I'd settle for a nice steady increase...

Exponentially increase and people unwittingly think you're juicing.

[Thanos]

Originally posted by OUMoneyMan
I like your use of the monthly averages. While the sample size is naturally small, you'll get a nice (hopefully linear) progress chart that will prove to you that over the long-term you're making real progress. I know that for me personally it's easy to get caught up in being in a one-month funk where my growth is minimal. Look back at the long-term progress from consistent journal entries and it brings everything back into focus. Good job.

Thanks, I hope to accomplish future exponential growth lol.

[Thanos]

"Shoulders Traps Biceps"
"DB Shoulder Press 50X8 50X8 60X6 60X5"
"Seated Bent Over Lateral Raise 35X8 35X8 35X8"
"BB Shrugs 225x8 275x8 275x8"
"T-Bar Rowing 45x10 70x8 70x8"
"Close Grip Lat Pull Downs 110x10 110x10 110X8 "
"Standing Wide Grip EZ-Bar Curl 50X10 60X10 60X10"
"EZ-Bar Reverse Curl 30X10 40X8 40X8"
"Date 04/04/04"

Went to the gym today, was a lite workout...
Cant wait till my gym membership is up because its getting too crowded and Im not much a
people person lol. Almost have all I need for a home gym, may cancel my membership instead.

Pics of my chinup bar, use it on my off days..chinbar.jpg (http://www.digitex.net/cdm/chinbar.jpg) chinbar2.jpg (http://www.digitex.net/cdm/chinbar2.jpg)...

[Thanos]

"Chest Triceps"
"BB Bench press 185X7 205X6 215X5 215X4 225X3"
"Incline DB press 60X8 65X8 65X5"
"Decline Close grip speed bench press 145X7 145X7 145X8"
"Tricep Cable Push Downs 70X8 75X7 80X7"
"Chair Dips 1X12"
"Date 04/06/04"

Today was good, first time to hit 225 on bench press.
The last 2 weeks have been trying to get the 65lbs db's up for Incline press, finally did it ....