ASSASSINATORs J-O-U-R-N-A-L

[Assassinator]

i've tried many attempts of keeping a journal, but i got bored after some time ... so lets how long this one can last.

My stats ... roughly
185 lbs
5"9 nearly ..
17 + guns
45-46 chest
legs 24.4

currently trying to cut to be super lean on 178.

my split.

Day 1 : chest biceps
day 2 : legs
day 3 : shoulders traps
day 4 : cardio abs
day 4 : triceps cardio
day 6 : back
day 7 : cardio or rest

every 2nd week i do a lighter leg workout with cardio on day 2.

[Assassinator]

05-02-2004

Workout : Triceps, cardio.

Bar dips : (plates on a chain with dipping belt)
BW X 10
+ 35 lbs x 12
+ 55 lbs x 10
+ 70 lbs x 8
+ 80 lbs x 6
+ 90 lbs x 5
+ 90 lbs x 4 drop down to BW to failure

Skullcrushers :
110 lbs x 10
125 lbs x 8
130 lbs x 6
110 lbs x 8

pushdows on lat pulldown machine : (first time i tried this on the lat pulldown, much much harder !)

3 sets of 6 reps.

CG bench : (havent done this in months)

135 x 8
135 x 8

Comment: Workout was average, nothing special. tris extremely sore today.

CARDIO : 23 mins of fast running,
(legs are in extreme pain from mondays leg workout, and the day before i ran for 55 mins ! so pretty worn out)

[Assassinator]

06-02-2004

Workout : BACK


yet to come ...........

[ABC_BOXER]

Originally posted by Assassinator
06-02-2004

Workout : BACK


yet to come ...........


you bulking mate?

[waitlifter82]

I've seen pics of your back. I'm scared to see the numbers today ;)

And to ABC_Boxer, he's cutting. He says he's 185, and his goal is to 178.

I'm surprised you can run 55 minutes for a guy of your strength. Can you describe "fast running" Assassinator. Ie. MPH, or KPH

[scott_donald]

weird split... good luck with the cut...

[Assassinator]

Originally posted by scott_donald
weird split... good luck with the cut...

its not wierd :D i get in 1 muscle usually, and have more than enough rest !


aaqhh fast is like 12 on the treadmil, a jog is 8, so its pretty fast for keeping it up. I was in the gym for 40 mins by the time i got to cardio, so i didnt have the patience to stay on the treadmill for a long itme.

Todays workout wasnt that great, even though i slept more than enough i was tired !

Pullups : (very very weak, usually i got more energy)
BW X 10
+ 25 X 8
+ 15 X 8
+ 15 X 7
BW X 8

BB ROWS :
110 x 12
135 x 12
155 x 10
165 x 9
180 x 8
200 x 7
225 x 5

Lat pulldowns :
4 sets, 12-10-8-6-drop to weight x failure

1 arm row :
80 x 10
80 x 10
100 x 7
100 x 6

Seated Rows :
150 X 10
180 X 8
180 X 8
200 X 5 drop weight x failure

Finished off with very very lite sets of pulldowns behind neck

110 X 12
for 3 sets.

Workout could have been a lot better, shoulda had more strength for teh pullups and usually i do the 1 arm rows with 100s, but i had to use a different bench so i used lighter weight.

Tomorrow i will do cardio if i can, if not, then its a rest.

[Assassinator]

07-02-2004

a day after friday night party, very tired, only 5-6 hours sleep, no chance im doing cardio today, so im gonna just do nuthing.

Tomorrow, chest, biceps.

[scott_donald]

well it is cardio or rest day...

[Assassinator]

Originally posted by scott_donald
well it is cardio or rest day...

indeed

[waitlifter82]

Do you do anything special to keep your muscle mass while doing so much cardio? Most people who are your size and can put up those numbers can't even run a mile.

I find it more difficult to run (especially 55 minutes!!!) after only gaining 16 poungs. Any advice?

[Assassinator]

Originally posted by waitlifter82
Do you do anything special to keep your muscle mass while doing so much cardio? Most people who are your size and can put up those numbers can't even run a mile.

I find it more difficult to run (especially 55 minutes!!!) after only gaining 16 poungs. Any advice?

i donno man, all my life i have always been pretty fit, and since i started working out, my running performace has improved a lot. I also constantly run, whether its once a week or 3 time a week.

what i do isnt that tough, the 45-50 year old guys in my gym also survive 40-50 mins on the treadmill .

[Assassinator]

08-02-2004

ok, terrible chest workout ..... and biceps too.....

i've come to the conclusion that i suck at flat benching and that incline is da best !

today after all my flat sets i managed more weight while doing incline !!!! **** !!

anyway i got no comments for today, i didnt even bench more than 200 lbs !! very ****ty

did 6 sets of bb curls and 3 sets of alt. DB curls !

tomorrow : bit of leg work and 45 minute cardio !

[scott_donald]

why do you think that was...

[Jimineye]

Originally posted by Assassinator
08-02-2004

ok, terrible chest workout ..... and biceps too.....

i've come to the conclusion that i suck at flat benching and that incline is da best !

today after all my flat sets i managed more weight while doing incline !!!! **** !!

anyway i got no comments for today, i didnt even bench more than 200 lbs !! very ****ty

did 6 sets of bb curls and 3 sets of alt. DB curls !

tomorrow : bit of leg work and 45 minute cardio !

Are you using barbell or Dumbells? We all have our days where it's not up to par of what we normally are doing, keep going strong though bro.

[nitsux]

I'm exactly the same, I can DB Incline, more than I can BB Flat ?!?!?

[Assassinator]

i hate flat benching, it's such an akward feeling, my Flat max is the same is my flat incline, but on weekly basis, i manage to bench more on incline.

[Assassinator]

09-02-2004

35 mins of cardio followed by some leg workout.

Because i want to run often, and i can no longer fit in my jeans , i have decided that every 2nd week i will do cardio instead of legs, and add in some leg workout,. not a complete workout.

today went as follows :

5 sets of leg extensions

SLDL standing on box : (i recommend these to all, the box gives you more ROM and a better stretch)

135 x 8
155 x 8
185 x 8
200 x 8
225 x 6

*i experience lower back pain when doing these ! :(

3 sets of seated ham curls

135 x 12
135 x 10
135 x 8 drop to lighter weight for another 6 reps

calves and i was outta there


other notes : today was a fun day, got to school, a lesson was cancelled, today was very hot, february is the middle of winter in Israel, so hoped to the beach and got a bit of a tan, really cool.

tomorrow is shoulders :D

[Assassinator]

ignore these plz

[Assassinator]

...

[Jimineye]

Originally posted by Assassinator
09-02-2004

35 mins of cardio followed by some leg workout.

Because i want to run often, and i can no longer fit in my jeans , i have decided that every 2nd week i will do cardio instead of legs, and add in some leg workout,. not a complete workout.

today went as follows :

5 sets of leg extensions

SLDL standing on box : (i recommend these to all, the box gives you more ROM and a better stretch)

135 x 8
155 x 8
185 x 8
200 x 8
225 x 6

*i experience lower back pain when doing these ! :(

3 sets of seated ham curls

135 x 12
135 x 10
135 x 8 drop to lighter weight for another 6 reps

calves and i was outta there


other notes : today was a fun day, got to school, a lesson was cancelled, today was very hot, february is the middle of winter in Israel, so hoped to the beach and got a bit of a tan, really cool.

tomorrow is shoulders :D

Watch that back, we don't want to see you out with an injury.

[Jimineye]

Originally posted by Assassinator
09-02-2004

35 mins of cardio followed by some leg workout.

Because i want to run often, and i can no longer fit in my jeans , i have decided that every 2nd week i will do cardio instead of legs, and add in some leg workout,. not a complete workout.

today went as follows :

5 sets of leg extensions

SLDL standing on box : (i recommend these to all, the box gives you more ROM and a better stretch)

135 x 8
155 x 8
185 x 8
200 x 8
225 x 6

*i experience lower back pain when doing these ! :(

3 sets of seated ham curls

135 x 12
135 x 10
135 x 8 drop to lighter weight for another 6 reps

calves and i was outta there


other notes : today was a fun day, got to school, a lesson was cancelled, today was very hot, february is the middle of winter in Israel, so hoped to the beach and got a bit of a tan, really cool.

tomorrow is shoulders :D

Watch that back, we don't want to see you out with an injury.

[Heisman]

Originally posted by Assassinator
i hate flat benching, it's such an akward feeling, my Flat max is the same is my flat incline, but on weekly basis, i manage to bench more on incline.

I like how your flat max is the same as your flat incline. Don't injure your back. Make sure that you are careful about that. What part of Israel are you from? Tel Aviv?

[hotgymchick]

PICS?! :(

[Assassinator]

Im from Ra'anana, 15 minute drive from Tel Aviv ..

yea i got a pic, this one is from yesterday.

[Assassinator]

abs are still there :D

[Assassinator]

Originally posted by Heisman
I like how your flat max is the same as your flat incline.

correct yourself :D

[Assassinator]

10-02-2004

Today wasnt all that special, kinda weak, but alright.

Shoulders :

DB Preses :

40 lbs x 12
70 x 10 ½ (told my spot to go away, couldnt finish, lol :D)
70 x 8
70 x 7
70 x 6
70 x 6
55 x 10

side laterals :

35 lbs x 8
25 x 12
25 x 10
20 x 10
20 x 10

seated rear lateral raises :

4 sets of 12
with 20 lbs

Front raises with EZ BAR :
3 SETS , 10-8-7

DB Shrugs :

80 x 10
80 x 8
80 x 7

BB Shrugs :

200 x 8
200 x 7
200 x 6

that was it, i no longer need to lift extreme weight for traps, they're big enough the way they are.

Tomorrow is cardio and abs.

[desiredeffect22]

Looked like a good workout, how long do you usually lift for on average?

[Assassinator]

50-60 mins

[Assassinator]

11-02-2004

lol. today there was an earthquake in Israel. nothing serious, i didnt even feel it :(

today was cardio and abs

35 mins on the treadmil.

5 sets of situps.
3 sets of lying leg raises.
2 sets of side crunches on machine.

tomororw, triceps and cardio once again

my weight isnt dropping ...

[Assassinator]

12-02-2004

well i got a wonderful spurpise when i got to gym.

i had a fight with this guy on tuesday over ****in weights, anyway, i get to gym, put the stuff in my locker, he walks up to my face, gives a little slap, nothing you can feel really, i told em, move back before you are sorry.

Then the trainer saw, and said not here, i told em i come to gym to train !!! he's a punk who think he's a big shot coz he learns jujitsu, he's like 150 lbs .... all i know is, i'll knock him out cold with one punch if he does tha again in gym, i knew lifting my hand wouldnt do much, coz then the gym owner would kick me out.

anyway, more **** from him and he'll be sorry, i just hope he is no black belt or something, he says he'll be waiting outside for me.... so i told em go ahead ....WAIT !

now to the workout

tris and bis, didnt want to do cardio.

Dips
BW X 12
+35 x 12
+ 45 x 10
+ 55 x 10
+ 70 x 8
+ 80 x 6
+ 90 x 6

Skulls :
110 lbs x 10
120 x 8
120 x 6
110 x 8

pushdows :
135 x 12
155 x 10
155 x 10
175 x 8

CG :
135 x 8
135 x 6

Biceps

bb curls
90 x 10
110 x 9
110 x 8
110 x 7
110 x 6

DB curls: (stand alt)
50 x 6
45 x 7
45 x 6

Cable curls
135 x 10
155 x 10 (i thaught this was a lot)
180 x 8 :D

tomorrow is back day.

today i baught lifting straps, tomorrow is back day :D YAY !

[RyDawg88]

Hey bro, whats ur diet like while cutting? Im also about to start cutting, just finished, i bulked for 3 months, went from 183-200. Put on some bodyfat, and im ready to get cut.

[Assassinator]

13-02-2004

ok back went alrigt, i used a belt for the whole workout, coz my lower back was killing me.

Weighed pullups :

+ 25 lbs x 10
+ 25 x 8
+ 15 x 8
+ 10 x 7
BW X 9

BB rows :
135 x 12
135 x 10
155 x 10
165 x 9
175 x 8
190 x 7
200 x 5
180 x 6
155 x 10

Lat pulldowns

135 x 10
155 x 8
155 x 8
165 x 8
185 x 7

1 arm DB rows
80 x 10
100 x 6
90 x 8

Seatred rows
155 x 10
175 x 8
175 x 8
155 x 10

:D

tomorrow i doubt i will be up for cardio, gym closes by 2 , im partying tonight.

[Heisman]

Originally posted by Assassinator
correct yourself :D

You said it first. I was quoting you! :D

Nice lifts. I like how you add a lot of weight to the dips. It's impressive. I noticed that you do a lot of sets for dips and barbell rows. Why is that?

[Assassinator]

Originally posted by Heisman
You said it first. I was quoting you! :D

Nice lifts. I like how you add a lot of weight to the dips. It's impressive. I noticed that you do a lot of sets for dips and barbell rows. Why is that?

just works for me :D


i can do + 100 lbs on the dips, but not every week.

[Assassinator]

14-02-2004

woke up after about 5-6 hours of sleep, went to a **** party last night, drank a bit, somethings wrong with me

5 clean shots ... 2 beers .... and another drink and i didnt even get dizzy.

i needed quite a bit of money to get drunk i think.

Today is so cold and rainy, i didnt even have energy to move, so this is my well deserved rest day.

Gym partner returns to working out with me tomorrow for Chest and biceps.

[Heisman]

How much money did you spend on drinks? You could have given all of that money to the poor people who really need it.

[Assassinator]

15-02-2004

today was alright.

Chest went nicely.

INCLINE BENCH :

110 x 12
155 x 10
175 x 8
185 x 7
200 x 6
200 x 5
180 x 7
175 x 7
165 x 8

FLAT DB press :

70s x 8
80s x 6
80s x 5
70s x 8

Seated chest press machine
4 sets - 8-6-6-6

Flat DB flyes :
45 x 10
50 x 8
55 x 7
55 x 6

Preachers :
70 x 15
90 x 12
100 x 10
110 x 8
120 x 6

DB Curls :
45 x 8-7-7-6

BB Curls :
90 x 10
100 x 8
110 x 7

Today was ok, nothing special .... tomorrow im doing legs, first time in a long time i have squatted

[Heisman]

You have some very nice numbers. Would you consider taking the machine press out. I have heard that they could be bad for your shoulders. You could just take them out since you will still have 17 other sets for the chest. 17 should be more than enough.

[Sublimation]

Over 20 sets for chest and 12 sets for biceps? Am I the only one who sees something wrong with that?

[Sublimation]

Originally posted by Assassinator
i hate flat benching, it's such an akward feeling, my Flat max is the same is my flat incline, but on weekly basis, i manage to bench more on incline.

That's weird. Did you ever think of trying out decline?
How long have you been lifting, you are very impressive.

[Assassinator]

i hate decline, it doesnt work for me at all !!

i dont think i do that many sets, i tried the regular 10-12 sets of chest .... didnt work.

And i see results and progress from this volume training.

My numbers arent very impressive, i need to start lifting heavier already !

[hotgymchick]

just sayin hi :)

[Sublimation]

Originally posted by Assassinator
i hate decline, it doesnt work for me at all !!

i dont think i do that many sets, i tried the regular 10-12 sets of chest .... didnt work.

And i see results and progress from this volume training.

My numbers arent very impressive, i need to start lifting heavier already !

That's fine. Your training methods are very...........unique. What will you be supplementing with during this regimen?

[Sublimation]

Originally posted by Assassinator
50-60 mins

So you are able to do 21 sets of chest and then 12 sets of biceps in 50-60 minutes?

[Assassinator]

Originally posted by Sublimation
That's fine. Your training methods are very...........unique. What will you be supplementing with during this regimen?

I dont use supps, and yes i get my workouts done in 1 hour, maximum 70 mins, but no more, chest takes a lot longer than biceps, i get biceps done in 15-20 mins easily

[The Bicep Man]

Hey, I'm sorry I roughed you up late last week (at the gym), it won't happen again. (smiley face)


Now seriously, you work chest and biceps 2 or 3 times a week? Or am I mistaken? How can your muscles handle that especially with the volume? I sometimes do chest, shoulders or biceps twice a week but using lower volume one of those days and still lifting heavy.

Your preacher curl numbers are insane, my preacher bb curl max is 40 pounds lighter than my max standing bb curl, though for the record I don't do them often since they kill my arms pretty quickly, which is a rare occurence because otherwise my arms can handle high volume. I guess it's time for me to hit the weight room harder. Thanks for the inspiration which informed me that it can be done!

[Assassinator]

who said i do chest 2 3 times a week ?

occasionally, maybe once a month i will do chest twice, or biceps twice, eitherwise everything is once a week.

My max preacher curl is 135 x 6 :D
barbell max is the same.

[The Bicep Man]

I looked at the dates and came to an inaccurate conclusion, I never put words in your mouth.

I believe in high volume and I do as much as I can, I have to build up more bench endurance though so I can do more sets.

I'll post a pic of myself when I can.

[Assassinator]

16-02-2004

well, not working my legs for the past month weekly like i should has taken its tole, but i have no choice, i need to get in the cardio workouts, and going to gym in the morning isnt an option really.

Squats : (it felt heavy, im used to squating 315 :()

135 x 12
155 x 12
200 x 10
225 x 9
235 x 6
245 x 5

Hack Squats :

4 plates x 10
6 plates x 10
6 plates + 45 x 8
8 plates x 6

Leg extensions :

200 x 10
200 x 8
200 x 6
180 x 8
180 x 8

SLDL :

135 x 9
155 x 8
180 x 8
200 x 8
225 x 6

Seated Ham Curls :

120 x 15
135 x 12
135 x 10
135 x 6

Calf raises : (even though they are helpless) LOL :D

5 sets ..forget about the weight


Tomorrow : shoulders / traps and a lot of lower body pain

[Heisman]

Nice workout. Muscle memory should kick in. With the amount of sets you did, expect to be very sore tomorrow. :D

[Assassinator]

17-02-2004

what a great day, i get stuck far far from home with a dead battery !!!

luckily i was with my dad, took 4 different cars tll manage to get it started with cables

i didnt eat for from 12 pm-6:30 :(

Very weak workout, but nothing i can do without eating.

Shoulders :

DB presses :
45 x 12
70 x 10
70 x 8
70 x 7
70 x 6
70 x 6
55 x 12

Side Laterals :
25 x 12
25 x 12
25 x 8
20 x 12
20 x 12

Front raises with EZ BAR :
45 x 10
45 x 8
45 x 7

Seated rear laterals :

25 x 12
25 x 12
25 x 12
25 x 12

BB shrugs :
200 x 9
200 x 8
200 x 8
200 x 8

DB Shrugs :

100 x 6
100 x 6
80 x 8

Thats it, tomorrow is cardio and abs :D

[Assassinator]

18-02-2004

58 minutes on the treadmill. jog/run , 750 calories.

I had no energy for abs, so i will do em tomorrow with triceps.

weight is now 183 lbs

[Assassinator]

i must get soles for my shoes, once i get over 30 minutes i start getting blisters !!! and they ****en hurt !

[bohemianrapsody]

hmm.. your shoulders seems strong to me.. you are inspireing me, just keep working, working...

[Heisman]

You probably should have taken a day off, or just trained shoulders the next day. You can try to cut up a sponge and put it in your shoe. Also, for being weak on shoulder day you still managed to do a lot of sets.

[Assassinator]

Originally posted by Heisman
You probably should have taken a day off, or just trained shoulders the next day. You can try to cut up a sponge and put it in your shoe. Also, for being weak on shoulder day you still managed to do a lot of sets.

no matter how weak i am, i still manage to lift those weights.

but instead of getting 5-6 reps with 70s ... i shoulda been getting 8-10 ... and if i was lucky i could have done a set of 6 reps with 80s !

[Assassinator]

19-02-2004

was in a big hurry today, did a quick tricep workout and abs

Skulls :
70 x 12
110 x 10
115 x 9
127 x 7
135 x 5
120 x 7
110 x 9

Dips :
+ 35 x 10
+ 45 x 8
+55 x 7
+ 70 x 6
+ 80 x 4

Pushdowns on lat pulldown machine
4 sets 10-8-6-5

Abs : my lower back is still so sore and i feel it when doing abs
situps (slight decline)
20
18
15
10

Leg raises :
15-12-12-17

Side crunches on machine
set 1 : 30 reps each side
set 2 : 28 reps each side.

Thats all, tomorrow i have to do back, have to guests staying over that are my friends, i hope i will have time to.

[scott_donald]

thats still alot for a quick workout...

[Assassinator]

Originally posted by scott_donald
thats still alot for a quick workout...

Did it all in 50 mins :D

[Heisman]

26 sets is what you call a quick workout? What would be a long workout to you... 40?

It would take me forever to do 20 sets, much less 26.

[Its_PainFuLL]

Originally posted by Heisman
26 sets is what you call a quick workout? What would be a long workout to you... 40?

It would take me forever to do 20 sets, much less 26.

bump, how much rest time do u have, ? damn how u get the energy to do such a quick workout and still lift heavy.

impressive

[Assassinator]

Originally posted by Its_PainFuLL
bump, how much rest time do u have, ? damn how u get the energy to do such a quick workout and still lift heavy.

impressive

its the way i workout ....

no more than a minute and a half between sets

besides, how can you count abs ... its a quick part of the workout ... 40 sec rests between sets, abs doesnt take more than 12-15 mins

[kenscottiii]

Originally posted by Sublimation
Over 20 sets for chest and 12 sets for biceps? Am I the only one who sees something wrong with that?
There is nothing wrong with this, though I'll agree, volume is not for everybody, but it is my prefered method of lifting also.
If you'll notice by his strength levels, not all of his sets are failure sets. There's a right way to volume train. IMO, there are too many "skinny" people on the FLEX workouts. As I said, volume isn't for everybody, but if 10-12 sets isn't getting it, try adding more. And don't make the mistake of combining HIT and volume. Keep up the good work Assasinator :D

[hotgymchick]

i love you alon :D

[Assassinator]

u 2 sweety ;)

[Assassinator]

20-02-2004

absolutely terrible workout , i got 4-5 hours sleep.

not even worth posting it.

i need a break, LOL :D

[Heisman]

Originally posted by Assassinator
20-02-2004

absolutely terrible workout , i got 4-5 hours sleep.

not even worth posting it.

i need a break, LOL :D

Get some rest. You need more sleep than that. Also, if you feel like crap then you should probably take the day off.

[scott_donald]

Originally posted by Assassinator
20-02-2004

absolutely terrible workout , i got 4-5 hours sleep.

not even worth posting it.

i need a break, LOL :D

why was it so bad then... every one has their off days... so are you goin to take a week off or what...

[Assassinator]

right ... recap of last few days, since thursday afternoon, had 2 of my friends over from south africa, got to meet lotsa cool people, went out, tried keepin track of eating right... but its better to enjoy myself rather than having to worry about my diet so much, my 2 friends are gone now, i wont be seeing em again for the next 1-2 months, i miss em a lot.

thursday, friday, satursday night all combined, i didnt even get more than 15 hour sleep, so if i workout today, which i have too, i wont be lifting that heavy, i must get back into it this week.

later on im going to be doing chest and biceps

[Assassinator]

well being tired really showed.

22-02-2004

I used the smith !!! :(

Set 1 : 45 lbs each side x 12
2 : 70lbs " " x 10
3 : 80 lbs " " x 7
4 : 80 lbs " " x 6
5 : 80 lbs " " x 5
6 : 75 lbs " " x 7

Flat DBpresses :
70 x 7
70 x 6
70 x 6
70 x 5

Seated chest press :
4 sets (lotsa weight) 8-7-7-7

Flyes :
40 x 10
45 x 9
45 x 8
45 x 7



Biceps : ( i was so shocked how weak i was)

90 x 11
100 x 8
105 x 7
110 x 7
110 x 6
110 x 5

DB curls :
40 x 8
40 x 8
40 x 7

Good that my biceps arent my weak spot.

I need sleep !! BADLY !

my weight dropped down to 182 lbs !!! which isnt bad, coz i'm dont really want to gain. Just shows what too much fun does to you :D
but it's all worth it.

On a personal note, it's so wierd how you get attached to people, when my friends arrived, i wasnt overly excited, but when it was time for them to leave i was really sad, and i feel lonely now, like its time to get back to reality and carry on my life, its because these 2 girls were like my sisters, they were such a big part of my past, and now they are gone, i will see em again, but its hard, I just needed to vent.

Tomorrow , im not doing a full leg workout, because i want to fit in cardio.

PS : today i had no motivation what so ever, i have no drive and am feeling a bit depressed, so who ever is looking at this journal at the first time, those arent the pussy weights i lift :D

[scott_donald]

smith machine is the devil....

[Heisman]

The pussy weights are bigger than what I lift. Do you ever consider taking a day off when you don't feel good?

[Jesin]

Impressive bro! Good job

[Assassinator]

Originally posted by Heisman
The pussy weights are bigger than what I lift. Do you ever consider taking a day off when you don't feel good?

No, i dont like missing my scheduled workout, i will take a day off if im sick, cant get to gym, or if i am dead :D

My week off should come soon, but i dont like taking time off, its not 7 days, usually ... 4-5 days with cardio inbetween,but no weights, it gets me feeling alive again.

[bohemianrapsody]

Originally posted by Assassinator
No, i dont like missing my scheduled workout, i will take a day off if im sick, cant get to gym, or if i am dead :D

My week off should come soon, but i dont like taking time off, its not 7 days, usually ... 4-5 days with cardio inbetween,but no weights, it gets me feeling alive again.

Yeah get some rest soon...
LOL your pussy weights are like my 1rm weights :P

[Assassinator]

i wanted to cry today, the weights felt so heavy !! it'll get better within the next few days, im going to get my well deserved sleep now !!!

[Heisman]

Are you ever going to post what you do? Sleep should help a lot.

[Assassinator]

23-02-2004

sleep did help a lot heisman.

I slept for 10-11 hours ! :D
woke up like feeling like a king

I did 30 mins of cardio, felt really good, a bit faster than usual and then i did legs.

Leg extensions :
60 kg x 12
70 kg x 12
80 kg x 10
90 kg x 10
100 kg x 7
110 kg x 6 (whole stack :D)

Hack squats :
180 lbs x 12
265 lbs x 10
285 lbs x 8
310 lbs x 8

SLDL (standing on box)

135 x 8
155 x 8
180 x 8
200 x 8
225 x 6
245 x 4 (My max at the moment, dont forget this is all after 30 mins cardio)

Seated ham curls

4 sets

Calf raises :

dono how many sets or reps, i didnt use any weight

Workout was cool, did all of that in 1 hour and 15 mins.

Tomorrow is shoulders and traps.

[Assassinator]

oh yea, tomorrow im going to shoulder press 80s

[scott_donald]

Originally posted by Assassinator
oh yea, tomorrow im going to shoulder press 80s

good luck... for how many reps... i just made 80kg x 4 today on bb....

[Trapzillaoo7]

I was going to suggest the same thing. If you have a weak flat bench you need to add decline. Weak flat equals weak lower chest. Strong incline could mean you have strong shoulders and strong upper chest. Good luck!

Trapzilla oo7

quote:
------------------------------------------------------------------------
Originally posted by Assassinator
i hate flat benching, it's such an akward feeling, my Flat max is the same is my flat incline, but on weekly basis, i manage to bench more on incline.
------------------------------------------------------------------------


That's weird. Did you ever think of trying out decline?
How long have you been lifting, you are very impressive.

[Assassinator]

lifting for 2 and a half years

i have tried decline and i hate it :(

scott : i never got more than 6 reps with 80s, but 6 will do tomororw :D

[scott_donald]

Originally posted by Assassinator
lifting for 2 and a half years

i have tried decline and i hate it :(

scott : i never got more than 6 reps with 80s, but 6 will do tomororw :D

good luck...

[Trapzillaoo7]

Why? Usually things you hate in the gym cause you to grow more. Perfect examples are Deads and Squats. So many people skip them because they hate them but they are the best excercises for your body. I would suggest doing decline or get used to having a weak lower chest.

Trapzilla oo7


lifting for 2 and a half years

i have tried decline and i hate it

[scott_donald]

what about leaning forward dips...

and while we are critiquing.. i dont like your leg routine...

squats
front squats
sldl
calve raises...

[Trapzillaoo7]

Also, what type of grip do you use on the flat bench? You go close/wide/medium? Do you use a closed hand or thumbless grip? Do you have very strong tris? Delts? Lats? These are all muscles that affect your bench.

Trapzilla oo7

[Assassinator]

Originally posted by scott_donald
what about leaning forward dips...

and while we are critiquing.. i dont like your leg routine...

squats
front squats
sldl
calve raises...

that routine i use when i do cardio

my leg workout is usually.

Squats
Leg extensions
Sldl
Ham curls .....



Trapz : i use medium grip, closed hand grip, yes i have strong tris, delts and lats, just have a sucky bench, i can skullcrush and dip a lot of weight , i just am not good at flat benching.

[Heisman]

Good workout. Sleep always helps. Do you bench with an arch?

[Trapzillaoo7]

Every try a wide thumbless grip? I am benching over 465lbs @ my bodyweight using this grip. Just trying to offer some help on that bench.

Trapzilla oo7

[Jesin]

Originally posted by Assassinator

Trapz : i use medium grip, closed hand grip, yes i have strong tris, delts and lats, just have a sucky bench, i can skullcrush and dip a lot of weight , i just am not good at flat benching.


Ever think its all in your head??

[Darracq]

Im stronger with no thubs grip also. I think it makes you press in the better position.

[Assassinator]

Originally posted by Jesin
Ever think its all in your head??

in my head ?

then what must i do ?
i push myself to the limit every workout !

[Assassinator]

Donno if you can call these "LIFTING" pix :D

but here ya go.

[Assassinator]

another one ... i fancy this one :D

she says she doesnt fancy muscles :(

[scott_donald]

she does look cute...

[Assassinator]

24-02-2004

Todays workout was good, i didnt manage to lift the 80s, but nonetheless it was fine.

DB presses :
45 x 13
70 x 10
70 x 8
70 x 7
70 x 6
70 x 5
55 x 8

Seated side laterals : (first time i have done these, did them with strict form, they felt great)

25 x 12
25 x 10
25 x 10
25 x 8
20 x 12

seated rear laterals :
25 x 12
25 x 12
25 x 12
25 x 12

Front raises with ez bar :
45 lbs x 8
45 x 6
i wanted to do another set, but i had enough.

BB shrugs :
180 x 12
200 x 10
210 x 8
225 x 7
225 x 7

DB Shrugs :
80 x 8
90 x 5

workout was good, i fell asleep before gym so i was very tired.

Tomorrow i am doing 1 hour of cardio and if i can , and i must try ! i will do ABS !

[Assassinator]

Originally posted by Heisman
Good workout. Sleep always helps. Do you bench with an arch?

no ?

[Jesin]

Originally posted by Assassinator
in my head ?

then what must i do ?
i push myself to the limit every workout !

Well I think mine was all in my head. I was stuck on 185lbs fer 5's for a longgggggggg time and i weighed 240lbs. So this guy down the gym said try this routien and I did and my bench skyrocked. Couldnt believe it and I really think its all in your head man. Another thing, try tuckin your elbows in when benching, its easier on the shoulders and it feels like you can push more. Ill post the routien if you want.

[Assassinator]

Originally posted by Jesin
Well I think mine was all in my head. I was stuck on 185lbs fer 5's for a longgggggggg time and i weighed 240lbs. So this guy down the gym said try this routien and I did and my bench skyrocked. Couldnt believe it and I really think its all in your head man. Another thing, try tuckin your elbows in when benching, its easier on the shoulders and it feels like you can push more. Ill post the routien if you want.

yea plz , post it, id like to see

[Jesin]

Originally posted by Assassinator
yea plz , post it, id like to see

1 warmup set of 10 with just the bar
5min rest (stretching and whatnot)
1 warmup set of 5 with 135lbs
5min rest (stretching and whatnot)
1 warmup set of 5 with 135lbs
5min rest (stretching and whatnot)
1 set of 5 with a weight I could get for 5-6reps
5min rest (stretching and whatnot)
1 set of 2 with a weight I could get for 2-3 reps
5min rest (stretching and whatnot)
1 pause set of 5 with a weight I could hold at the bottom (not letting it rest) for 2seconds

That was all I would do for chest day and I would add 5lbs every week to each set and not look back at the previous weight (excluding the warmup sets - they stay the same).

[Assassinator]

wats the point in resting for 5 minutes each time ?

lets not forget, im a bber, i dont care what i lift, i care how i look.

[Jesin]

Originally posted by Assassinator
wats the point in resting for 5 minutes each time ?

lets not forget, im a bber, i dont care what i lift, i care how i look.

Honestly I dont know the point in it, but thats the way it goes and it works great if you want your bench up. Even just doing the pause sets will make yer bench go up. Pause sets are great. but if you dont care on what you're benching then it doesnt matter I guess. Just some ideas regardless. Peace bro.

[Heisman]

You are a bodybuilder, so none of the following matters.




If you bench like a powerlifter where you tuck your shoulder blades in, stick your chest out, and make your upperbody look like an arch, you should be able to add 20 pounds on your bench immediately, since it decreases the range of motion.

[Assassinator]

25-02-2004

cardio went nicely, 55 mins on the treadmill of light running, i burned 700 cals.

Abs was ok.

5 sets of sit ups
3 sets of leg raises
2 sets of side crunches.

Tomorrow im doing Triceps and cardio again, i might try HIIT, or i might not :D will see.


weight is on 182.5

[Assassinator]

cardio is paying off, im happy if i will be like this for the summer

[Assassinator]

im not flexing my lats propley hear , but dayum, this back scares me even ! :D

[scott_donald]

you cetainly look big and ripped... but god you look older than you are...

[Assassinator]

i know :D

i havent shaved for a ****en week, i look too terrible.

[scott_donald]

Originally posted by Assassinator
i know :D

i havent shaved for a ****en week, i look too terrible.

ye agreed...hehe,,,

[bohemianrapsody]

LOL

Your back is f******g massive

[Heisman]

You are amazing for only being 18.

[hotgymchick]

Originally posted by Assassinator
im not flexing my lats propley hear , but dayum, this back scares me even ! :D

Damn, you cannot spell....;)

[scott_donald]

Originally posted by hotgymchick
Damn, you cannot spell....;)

but he is only 18... time to learn...

[Assassinator]

propely :D ***

sorry ! its the net guys :D who spells correctly ? honestly ?

Got good sleep today, later on i'll go to gym.

[Assassinator]

26-02-2004

Workout was good.

Tris :

Skulls :
70 x 12
70 x 8
110 x 11
115 x 10
127 x 7
132 x 6
120 x 6
110 x 8

bar dips
+ 35 x 10
+ 45 x 8
+ 55 x 7
+ 70 x 6
+ 80 x 5

Pushdowns :
135 x 12
155 x 10
185 x 8
185 x 8
155 x 10

Cardio, intense running for 25 mins ! with a bit of walking at begininng and end !

Tomorrow is back, if i have the energy i will do 30 mins of cardio after my back workout, it will be the 4th time this week :D YEA !

[Heisman]

Originally posted by Assassinator
propely :D ***

sorry ! its the net guys :D who spells correctly ? honestly ?

Got good sleep today, later on i'll go to gym.

I spell correctly.

Good workout. Your going to be a monster in the future if you stick with this.

[Assassinator]

27-02-2004

what a workout :D !!!!!!!!

one of the best i'ev had in a long long time.

Where shall i begin... every exercise went great ! and i lifted more than usual !

Pullups :
+ 25 lbs x 11
+ 25 x 8
+ 20 x 7
+ 15 x 8
BW X 8

BB rows :D these were great, i didnt do 225 which is my max, although i think i should have, every set was great with excellent form !

135 X 12
155 x 11
165 x 9
175 x 8
190 x 7
200 x 6
210 x 5
175 x 8
135 x 12

fantastic sets :D my lifting straps are killing my wrists :(

Lat pulldowns : usually i start with 135 but today i did more.

155 x 13
165 x 10
175 x 8
185 x 7
155 x 10

1 arm DB rows :
90 x 8
100 x 7
100 x 7

the sets with 100 felt good ! :D i think i coolda done another rep.

Seated Cable rows :
185 x 10
200 x 8
200 x 6

Seated t bar row machine :

2 sets , 10 reps anf then 8

Finished off with behind neck pulleys, only 110 lbs x 12 for 4 sets.


I mentally prepared myself today, i didnt feel very tired, and was in a better than usual mood !!!

I didnt do cardio, it would have been too much, if i wake up in time tomorrow, i will do cardio

[Assassinator]

my favourite pose :D

[scott_donald]

you and a rod loe your pics...looking good tho..

[Heisman]

Great workout and awesome pic. You are truly amazing for 18. You might want to watch pulldowns behind the neck.

[Assassinator]

Originally posted by Heisman
Great workout and awesome pic. You are truly amazing for 18. You might want to watch pulldowns behind the neck.

pulldowns cause no harm ..... they are very lite sets, even the little 135lbs kids in the gym use that weight.

I just like to finish off with em.

[scott_donald]

Originally posted by Assassinator
pulldowns cause no harm ..... they are very lite sets, even the little 135lbs kids in the gym use that weight.

I just like to finish off with em.

but still over time this can cause a damaging effect ont he rc.. unless you have very flexable shoulders...

[Its_PainFuLL]

Originally posted by Assassinator
im not flexing my lats propley hear , but dayum, this back scares me even ! :D

u should be very proud of yourself assassinator...are u planing on doing any shows?

[Assassinator]

no i dont think so.

28-02-2004 !

Cardio, 32 mins on the treadmill, im beginning to like running :D

its wierd, no one likes cardio.

This week has been good except for sunday , i had no energy then, i'll have a kick ass chest/biceps workout tomorrow :D

4 cardio sessions, 5 weight sessions in 7 days :D YEAH :D

[Heisman]

You like cardio? You're weird. :D

I got a couple of friends who do cross country, so I can understand if you like it.

Unfortunately I don't like it, but I'm going to have to do a lot of it when soccer season comes around. :(

[Assassinator]

29-02-2004

YEA !!! TODAYS WORKOUT WAS BAD ASS !!!! absoloutely fantastic !!!

i incled 225 pretty well, about time im lifting heavy **** !

Incline BB :
110 x 12
155 x 10
175 x 9
200 x 7
210 x 5
225 x 5
200 x 6
185 x 6
175 x 7

This guy at my gym, his name is max, he's a bad ass russian, lifts like an animal, i asked em to spot me, wheneva he helps i lift well !

Flat DB : thuaght of doing a set with 90s, maybe i should have, coz for the first set i had energy !

80 x 8
80 x 6
70 x 7
70 x 7

Flat Flyes :
55 x 8
50 x 7
45 x 11

Seated chest press :
a whole lotta weight !!
3 sets , 8-6-6

BB curls : max (strong russian was doing em, so i joined him, we did a lot of sets, he always seemed to do 1-2 more reps for the heavy sets)

90 x 12
100 x 10
110 x 8
125 x 7
135 x 6
110 x 7
110 x 7
100 x 8
90 x 11

my arms were about to fall off after that, but it felt great !

standing alt curls
45 x 6 , very heavy after those sets
40 x 8
40 x 8

i would have done maybe 3 sets of preachers, but i didnt have any time, my good friend Getting_Big has told me its time to push myself and to start lifting heavy, so im raising the bar for myself from now on !!!

Tomorrow is legs and cardio !!!

GOOD DAY :D

[scott_donald]

looking good well done on the incline...

why not ask him to be your training partner...

how can you do legs and cardio...

[Heisman]

Good workout. What are Max's maxes?

[Assassinator]

Originally posted by Heisman
Good workout. What are Max's maxes?

he's small, but huge ! the most amazing chest ya seen, he benched 225 x 10 easily, im sure he can max out 275.... and he has been bigger and stronger before, he also weighs less than me.

[Assassinator]

Originally posted by scott_donald
looking good well done on the incline...

why not ask him to be your training partner...

how can you do legs and cardio...

i do the cardio before, coz afterwards i cant move, im only doing this now, coz i need cardio more often !

I dont go full out on the squats, but i do manage to lift heavy on leg extensions, and sldl no problem..

[Assassinator]

01-03-2004

today had physical tests at school , i did 70 pushups .... which is 100 % :D
did only 55 situps in 60 secs, my lower back is sore constantly, so it was too painful ! :(
22 pullups :D yea, NOT BAD :D
and took 7th place in a 2000 metre run !

i still need to do cardio today and try do some legs !

[Assassinator]

01-03-2004

pute torture today, non stop stuff at school, went to the beach...

at gym did 30 mins cardio .... i like running :D im addicted i think

did legs, since i havent trained em propely in a while, squat has goten sweak !!!

Squats :
135 x 10
135 x 10
185 x 8
185 x 8
200 x 7, didnt really push myself

Leg extensions
5 sets or so ...

SLDL :
135 x 10
155 x 8
185 x 8
200 x 7
225 x 6

Seated ham curls :
4 sets 12-12-10-8

Calf raises : 4 sets :D

im dead now :D was at the gym for over 1 ½ hours !!!

tomorrow im doing shoulders and tris, adding in tris, coz i want a second chest workout this week, and i cant do chest and tris ... to much work .

[Jesin]

Nice workout bro!

[Assassinator]

Originally posted by Jesin
Nice workout bro!

it was **** ! its 9 30 pm now, im going to sleep till 7 30 tomororw :D

i need it !

nite

[Jesin]

Originally posted by Assassinator
it was **** ! its 9 30 pm now, im going to sleep till 7 30 tomororw :D

i need it !

nite

aha nite bro

[Heisman]

Maybe you should concentrate more on running since you like it so much. It's up to you. Just hit the weights hard.

[Assassinator]

today i had a hair cut, and in the process my aunt the hair dresser, shaved my stomach and chest with an electrical razor, it looks so great, i might have to keep on doing this :D

[Its_PainFuLL]

Originally posted by Assassinator
today i had a hair cut, and in the process my aunt the hair dresser, shaved my stomach and chest with an electrical razor, it looks so great, i might have to keep on doing this :D

lol

[Assassinator]

all these people were there lookin, it was ****en funny .

this is a good way to get rid of hair, i dont need to be smooth all the time, but before i go to the beach im sure i can shave it off ....in the winter, i'll let th hair grow... but it looks great :D lets see how long it lasts

[waitlifter82]

Be careful. I hear that the hair might come in thicker when you shave it. Do it often, and you'll look like an ape.

Of course this might be an ole' wive's tale :)

[Assassinator]

02-03-2004

well my shoulder workout wasnt that great, my ****en lifting straps are cutting my wrists ! :(

DB PRESSES :
45 x 13
70 x 10
70 x 8
70 x 7
70 x 6
70 x 6
55 x 8

Side laterals (standing)

30 x 12
30 x 10

Sitting :
25 x 10
25 x 10
25 x 8
20 x 12
20 x 10

rear seated laterals :
25 x 12
25 x 12
25 x 12

standing, rear laterals :
20 x 12
20 x 12

shrugs :
185 x 10
200 x 8
200 x 7
200 x 6
200 x 6

DB shrugs :
80 x 8
80 x 7
80 x 7

i thaught i would do tris, but no way ... i was too tired !

tomorrow is cardio ... for 50 mins ... and abs.

[Heisman]

Nice pic. Maybe you should get rid of some of the sets to make sure you have the energy to train the tris.

[Jimineye]

Originally posted by Heisman
Nice pic. Maybe you should get rid of some of the sets to make sure you have the energy to train the tris.

Bump, and why are you doing barbell shrugs then DB shrugs? Wouldn't that be reptitive?

[Assassinator]

coz if i wanted to do only bb shrugs, i would have done about 5-6 sets ...

so i did both, just an extra set of DBs .....

are my training methods that odd to you ? this is what makes me grow :D

[scott_donald]

Originally posted by Jimineye
Bump, and why are you doing barbell shrugs then DB shrugs? Wouldn't that be reptitive?

no i like doing that when i do higher volume hits them from two diffent angles the motions feel completely different...



WOW 5000 posts asass.....

[Assassinator]

03-03-2004

Cardio was good, 54 minutes ! something like 750 calories

abs was gewd !!

situps :
25-18-15-12-12-10

Weighted lying leg raises :
19-15-15

Weighted machine side crunches :

30-30

incline leg raises :

20-15


tomorrow, 2nd chest workout and triceps !

[kenscottiii]

Originally posted by Assassinator
coz if i wanted to do only bb shrugs, i would have done about 5-6 sets ...

so i did both, just an extra set of DBs .....

are my training methods that odd to you ? this is what makes me grow :D
Sad, people just don't understand the value of volume training:D
Keep up the good work Assassinator!!!

[Jesin]

Originally posted by Assassinator
coz if i wanted to do only bb shrugs, i would have done about 5-6 sets ...

so i did both, just an extra set of DBs .....

are my training methods that odd to you ? this is what makes me grow :D


Im total oppsite, low volume works better for me. I only do 2 exercises for back and chest (6 sets total for each part) and my weights steadily go up.

[kenscottiii]

Originally posted by Jesin
Im total oppsite, low volume works better for me. I only do 2 exercises for back and chest (6 sets total for each part) and my weights steadily go up.
That's the key, finding what works for you. Too many people saying "my way's the only way". I respond rather well to volume, other's with MaxOT, secret is finding what works and make it happen:D

[Assassinator]

04-03-2004

damn, im getting strong

chest workout was fantastic ! doing tris after chest was hard, but it went ok !



INCLINE BENCH :
110 x 12
175 x 10
200x 8
215 x 6
225 x 4
200 x 6
200 x 5
190 x 6
190 x 5
175 x 7

Flat bench :
185 x 6
185 x 5
175 x 6

Flat flyes :
50 x 9
50 x 8
50 x 7 , drop to 35 x 6

Seated chest press :
almost whole stack x 3 sets !


Pushdows :
135 x 12
155 x 10
185 x 8
185 x 7
200 x 5 drop to 135 x 7

Dips : + 35 x 7
+ 35 x 6
+ 30 x 7
+ 25 x 6

GC :

125 x 6
125 x 6


bench dips :
4 sets, dont know weight :P

tris were killed after chest !!!!!!!!!!!!!!!!!!!!! :(
but it was all good, my bench is getting a lot stronger !

tomorrow is back, and tonight is a party !

in another month ill be inclining 225 x 6 !!!

[scott_donald]

so not a bad day for you then...

[Assassinator]

Originally posted by scott_donald
so not a bad day for you then...

no at all :D i love INCLINE !!!

next chest workout on sunday, will be an all dumbell one !

[scott_donald]

Originally posted by Assassinator
no at all :D i love INCLINE !!!

next chest workout on sunday, will be an all dumbell one !

i love it too... i jsut made the 300 barrier for 4 reps...

[Assassinator]

complete relaxation :D

that shirt is my friday (back day) shirt

[Jesin]

Originally posted by Assassinator
complete relaxation :D

that shirt is my friday (back day) shirt


Huge back bro! Also great weights on incline. You're whole flat bench is def. mental cos if you can do that much on incline you can def do more on flat then the 185.

[Assassinator]

next week ill do 225 flat

reason for 185 on flat, is coz all of the set on incline !

[Jesin]

Originally posted by Assassinator
next week ill do 225 flat

reason for 185 on flat, is coz all of the set on incline !

Ahhh gotcha man.

[Heisman]

Nice back. Your numbers are going up. Good job.

[Assassinator]

05-03-2004

today is the jewish festival of purim, eveyone dresses up.. i didnt, i barely got out of bed this morning coz i drank so much last night at a party, i only got 4-5 hrs sleep ! yet my workout kicked ass !

my friend dressed up as a smurf ! i'll attach a pic .

Back workout :

Pullups :
+ 25 x 9
+ 25 x 8
+ 25 x 7
+ 20 x 7
+ 15 x 8
BW X 9

BB rows : (these went great, usually i would do 155-175, build my way up ... but today i just went straight to the heavy weights !

110 x 15
175 x 12
200 x 9
225 x 6
235 x 4
185 x 9

T BAR ROWS :

135 x 12
155 x 10
165 x 8

Lat Pulldowns :

155 x 10
165 x 8
165 x 8
165 x 8

Seated cable rows :

175 x 10
175 x 9
200 x 8

1 arm DB ROW :

80 x 10
100 x 6
100 x 7

Pulldowns (behind neck)

110 x 12
110 x 10
110 x 10

im getting stronger with the bb rows .. back workout was good ! let keep this good work up !

tomorrow is cardio, if i make it to the gym !

[Heisman]

Nice workout. Why don't you just stop the behind the neck presses? You aren't using nearly as much weight as you could, so it most likely isn't helping anyway.

I didn't do anything for Purim. I have very few jewish friends, and being reform, my family doesn't really care about any holidays exept Rosh Hashana, Hanukkah, Yom Kippur, and Passover.

[Assassinator]

this is my big ass friend...

i coolda painted myself green, and dressed up as the hulk, but i didnt thinkg of that, it would have suited me ...

[Infin1ty]

heh cool someone from israel :D
where are you from?

for purim i painted my hair with real color: glow green, its awesome :) spent 4hours in the barber shop :D

[Assassinator]

06-03-2004

madeit just in time for gym, 33 mins on the treadmil. 5.5 KM !

im from ra'anana, and u ?

[Assassinator]

07-03-2004

chest went well, i wanted to incline 100s, but those babies are just too heavy for me !

INCLINE DB :
45 x 12
80 x 10
90 x 7 + 1 assisted
90 x 5
80 x 7
80 x 7

FLAT DB :

80 x 7
80 X 6
70 X 9

INCLINE SMITH :

70 lbs each side x 8
70 lbs each side x 7
85 lbs each side x 6

SEATED CHEST PRESS :

everything but 1 plate x 7
whole stack, something like 330 lbs x 6

FLAT FLYES :
55 X 8
55 x 7
50 x 8


Biceps :

preachres :
70 x 15
90 x 12
100 x 10
110 x 8
110 x 6

Standing alt curls :
45 x 8
45 x 8
45 x 8

BB curls :
90 x 11
100 x 9
110 x 7

Workout went pretty well, my strength is keepin up !

tomorrow cardio and legs !

[scott_donald]

good workout... except the smith machine is evil...

[Heisman]

Nice workout. You'll be using the 100s soon.

Why so many machines?

[Assassinator]

Originally posted by Heisman
Nice workout. You'll be using the 100s soon.

Why so many machines?

why not :D

volume baby :D

damn its 5 am, i smoked about 10 cigs 2nite at a party, BUT ! no booz, so thats good... im telling ya, being on ur feet for 4 hours gets your calves on fire ! u must try it :D

[scott_donald]

Originally posted by Assassinator
why not :D

volume baby :D

damn its 5 am, i smoked about 10 cigs 2nite at a party, BUT ! no booz, so thats good... im telling ya, being on ur feet for 4 hours gets your calves on fire ! u must try it :D

was it any good i hate goin out on sundays... smoking = bad...

[Assassinator]

Originally posted by scott_donald
was it any good i hate goin out on sundays... smoking = bad...

its the last day of the jewish festival of purim, one of the best partes i have ever been to ! price was a bit steep, but it was ok, well worth it imo !

i know smoking is bad ... its very bad, but i enjoy it occasionaly ! no more smoking for me till the next party, which will be later on this month !
5 cigarettes every 2-3 weeks cant kill ya .... :rolleyes:

[Assassinator]

08-03-2004

cardio for 35 mins, real fast pace, if i want to i know i can run pretty fast, for a long distance :D

Legs : (no squats : i thaught of not even doing legs, but i did a bit

leg extension :

135 x 12
175 x 10
200 x 10
225 x 10
260 x 7
260 x 6 (with person pushing on stack)

SLDL :
135 x 8
135 x 10
175 x 8
175 x 8

lower back hurt so bad, i didnt even wanna push it more !

Ham curls :
4 sets x 12

Calf raises :
4 sets

very little energy in me today, after the party i only slept 6 hours ! :(

tomorrow, SHOULDERS !

[Its_PainFuLL]

Originally posted by Assassinator
08-03-2004

cardio for 35 mins, real fast pace, if i want to i know i can run pretty fast, for a long distance :D

Legs : (no squats : i thaught of not even doing legs, but i did a bit

leg extension :

135 x 12
175 x 10
200 x 10
225 x 10
260 x 7
260 x 6 (with person pushing on stack)

SLDL :
135 x 8
135 x 10
175 x 8
175 x 8

lower back hurt so bad, i didnt even wanna push it more !

Ham curls :
4 sets x 12

Calf raises :
4 sets

very little energy in me today, after the party i only slept 6 hours ! :(

tomorrow, SHOULDERS !

nice workout , lower back hurtin huh? whens back day?

[Assassinator]

friday.

[Assassinator]

09-03-2004

very weak workout today, i was very tired.

Military Press (Smith) :

90 x 15
135 x 11
155 x 9
165 x 7
175 x 5
160 x 6
145 x 8

Side laterals :
30 x 12
30 x 11
30 x 10
25 x 11
25 x 10

Front raises with EZ BAR :
45 x 10
45 x 9
45 x 9

Seated Rear laterals :
25 x 12
25 x 12
25 x 10
25 x 10

DB Shrugs :
80 x 9
80 x 8
80 x 7
80 x 7
80 x 6

Did bar presses , coz i've been doing DB for about 3-4 weeks.

Tomorrow is cardio and abs ... if my back will let me do situps :(

[scott_donald]

thats alot of volume for shoulders... but looking good...

[Heisman]

Don't do sit ups. Do crunches instead. Also, get more sleep, especially while recovering from an injury. Nice workouts btw.

[Assassinator]

10-03-03

50 mins on the treadmill.

situps : (managed to do them)
20-18-15-12-12-10

Leg raises (weighted) :
15-12-12

Hanging leg raises :
12-12-10

Side crunches machine : made my friend push on the stack, the weight is not enough
25-20

tomorrow im doing chest again, with tris ... the next week i will not do chest twice, i have not done a proper tri workout, (just tris) for 2 weeks ! but my chest is more important than tris, and is lacking more ! i will incline 225 tomorrow :D

[waitlifter82]

How much weight on the leg raises??

[Assassinator]

Originally posted by waitlifter82
How much weight on the leg raises??

10 lb ankle weights

[Assassinator]

11-03-2004

terrible workout today, not one bit of energy in me !

Incline BB : i inclined 225 just last week :(

110 x 12
175 x 9
185 x 7
200 x 6
185 x 6
175 x 6
175 x 7

Flat DB :
70 x 9
70x 7
70x 7
70 x 7

Incline Flyes :
45 x 9
45 x 9
45 x 9

Seated chest press :
3 sets 7-7-6

Triceps : (next week i will do just chest once, so i can get in a good tri workout )

Skulls :
70 x 14
110 x 8
110 x 7
110x 6
100 x 6

Dips :
+ 35 x 7
+ 35 x 6
+ 35 x 6

Pressdowns :
135 x 12
155 x 10
155 x 8
155 x 8

terrible terrible workout ! tomorrow im sure back will go badly, coz i have to be up early and need to do physical work ! so this week went ****ty, except for sunday .....

[Assassinator]

body is looking very lean, i like the results, another month or so of running intensly and ill have what i want.

[Heisman]

To bad about the workout. Maybe you should cut a few sets to reserve some energy.

[hotgymchick]

Originally posted by Assassinator
body is looking very lean, i like the results, another month or so of running intensly and ill have what i want.


Damn, you tease.

[kenscottiii]

Originally posted by Heisman
To bad about the workout. Maybe you should cut a few sets to reserve some energy.
ummm....sleep would probly help too:D latenighters are hard on BBing gains

[Assassinator]

12-03-2004

another terrible day, i woke up at 7 am ! worked with my dad will 2 pm ! lifted blocks !!! moved 1 ton of sand in buckets ... destroyed my back ....

then i went to gym and did back, i need my lower back to rest, this isnt funny anymore .

Weighted pullups :
+ 25 x 12
+ 25 x 8
+ 25 x 7
+ 20 x 7
+ 10 x 8
BW X 9

BB ROWS : kept em lite .....
135 x 12
175 x 10
175 x 8
175 x 8
175 x 8
175 x 8
155 x 10

Lat pulldowns :
155 x 12
165 x 9
165 x 8
160 x 8

Seated Cable Rows :
155 x 12
175 x 12
175 x 12

DB ROWS :
80 x 10
80 x 9
80 x 7

i need rest !! this week has been tough !

[Heisman]

Take a week off.

[kenscottiii]

Originally posted by Heisman
Take a week off.
Really, really, really good idea. Don't worry, you won't get skinny:D

[Assassinator]

13-03-2004

Workout :

lifting ass off bed : 0 reps !

:D

its rest day

[Its_PainFuLL]

Originally posted by Assassinator
13-03-2004

Workout :

lifting ass off bed : 0 reps !

:D

its rest day

lol enjoy your rest day

[Assassinator]

14-03-2004

workout went ok, i didnt have time to do biceps, so i'll do em tomorrow with cardio... no legs. im not stressing my lower back till it feels better !

FLAT BB :

110 x 12
175 x 10
200 x 9
225 x 5 (very heavy :()
210 x 6
210 x 6
200 x 6
190 x 6
185 x 6

INCLINE DB :

70 x 8
80 x 6
80 x 6
70 x 7
55 x 9 (NO REST) !

FLAT FLYES :

50 x 9
50 x 8
50 x 7

SEATED CHEST PRESS :

3 sets - 8-6-5


Workout was ok, nothing special, atleast it is an improvment of the last few days ! tomorrow im doing cardio and biceps ! i intend to lift VERY heavy with the BB CURLS ... 135 would be nice !

[Jesin]

Lookin good man, hope the back gets better soon

[scott_donald]

Originally posted by Jesin
Lookin good man, hope the back gets better soon

bizump...

[Assassinator]

note to self :

upload DMX to MP3 player for bicep workout :D

essential for getting the muscles working !

[Heisman]

Nice workout. You could cut a few sets if you are too drained.

[Assassinator]

im never drained :D

[Assassinator]

15-03-2004

Biceps :

BB CURLS :

Warm up : 70 x 12
90 x 12
100 x 10
110 x 9
115 x 8
120 x 7
115 x 7
110 x 7
110 x 6
100 x 8
90 x 11

DB CURLS :
45 x 8
45 x 7
45 x 7

Preachers :

90 x 12
90 x 11
90 x 10

30 mins of cardio !!!

workout was ok, BB curls wernt so strong ! :( but its not as if my arms are small :D

tomorrow , Shoulders !

[scott_donald]

how do your arms stay on with that volume...

[Assassinator]

they're very strong and tough, scott. ;)

[Heisman]

In the last 6 workouts you have posted, you have complained in some way of either being tired or weak. I would take a week off if I were you.

[Assassinator]

.

[scott_donald]

Originally posted by Assassinator
.

interesting.....

[Heisman]

Originally posted by Assassinator
.

Best workout ever.

[Assassinator]

lol :D

[Assassinator]

16-03-2004

ouch ! i got this little pinch in my lower back when getting up today off the bench ... it hurt a lot ... i've never felt this before !
this was triggered from the work i did with my father last friday !

DB PRESSES :

45 x 12
70 X 9
70 X 8
70 X 7
70 X 6 , 45 X 4
70 X 5
55 X 9

SEATED SIDE LATERALS :

25 x 12
25 x 12
25 x 12
25 x 10
25 x 10

FRONT RAISES : (eZ bAR)

70 x 9
70 x 8
70 x 8

SEATED REAR LATERALS :

25 X 12
25 X 10
25 X 10
25 X 10

DB SHRUGS : before this i got that pain in my back, i continued and used light weight for the shrugs, i didnt feel any pain while doing this, only when i bend was it sore

70 x 10
70 x 8
70 x 8
70 x 8
70 x 7

I hope this thing in my lower back goes away, im not gonna stress it at all !

[Jesin]

if it doesnt get better soon man i suggest on going to see a doc about it. You dont want a back injury hampering your progress.

[Assassinator]

yea, thats what im gonna do if it doesnt go away.

[scott_donald]

what was the dot for...

[Assassinator]

i dont know.

[scott_donald]

Originally posted by Assassinator
i dont know.

you have lost it...

[Assassinator]

i know that

[Heisman]

That sucks about your back. I would stop working out until it goes away. It will probably only take a couple of days.

[A-rod]

Hey Ass. ;D , have you ever noticed we have quite a lot in common ?


-Strong curling ability

-constant drunkness

-pix pix and pix

[Assassinator]

strong curling ability ... yeah :D

drunkness... well about 1-2 a month :D

but .......

you can damn CG more than i can squat ! :D

[Assassinator]

17-03-2004

cardio went well, 55 mins on the treadmil, 800 calories !

Lower back did not affect my ab workout, however, when i was bending down to do ham stretch, i felt the sharp pain for 1 sec ... it wasnt pleasent !

Situps :
30-20-15-12-12-12

Weighted lying leg raises :
15-15-15

Side crunches on machine :
25-25

Hanging leg raises :
12-12-10

Tomorrow im doing tris and cardio !

[Heisman]

Why was the sharp pain pleasant?

[Assassinator]

SP Correction :D

[Assassinator]

18-03-2004

Tris :

SKULLS :
70 X 15
110 x 11
115 x 9
120 x 8
130 x 6
135 x 5
115 x 7
110 x 7

WEIGHTED DIPS :
+ 35 x 9
+ 45 x 8
+ 55 x 7
+ 70 x 6
+ 70 x 5, BW X 5

PUSHDOWNS :
155 X 10
175 X 8
175 X 7
155 X 9

CG :
135 X 7
135 X 6
135 X 5

I did a bit of legs,
6 sets of leg extentions, and 5 sets of Ham Curls.

tomorrow im doing back,

[Jesin]

Man you got some strongass tris man.

[Assassinator]

18-03-2004

lower back did not hurt today, that much, i could train, so it was ok, i did not do BB rows, and i think i will not do em till my back is better.

PULLUPS :

+ 35 lbs x 11 (never done this much)
+ 25 x 9
+ 25 x 7
+ 20 x 8
+ 15 x 8
BW X 9

LAT PULLDOWNS :

135 X 14
155 X 12
165 X 10
175 X 8
200 X 6 , 135 x 8 ! (good set) :D

T BAR ROWS :

100 x 14
135 X 12
155 X 10
I dont remember the amount of weights i used, i did 2 sets with about 175-180 i think ... who knows :D

SEATED CABLE ROW : (with tri pressdown bar)

135 x 12
155 x 12
175 x 10

1 ARM DB ROW :

80 X 12
90 X 8
90 X 7

ROW MACHINE : (donno what you call it)

160 x 12
185 x 8

REAR PULLDOWNS :

135 X 8
110 X 12
110 X 10
110 X 10

Lots of volume as you can see, i got roughly 7-8 hours of INTERUPTED SLEEP !!!!!! but it was ok !

tomorrow , a possibility for cardio, if not, REST !

[Heisman]

Nice workouts, but do you really see a point in doing 4 types of rows?

[kenscottiii]

Originally posted by Heisman
Nice workouts, but do you really see a point in doing 4 types of rows?
Some people can handle the volume, I typically do14-16 sets for lats, and my back is one of my best parts.:D

[weightshead]

11 reps with 35lbs is an impressive set of pull ups. Strong skull crushers too.


good work and keep pushing!

[Assassinator]

20-03-2004

32 mins of cardio, ran pretty fast, did 5 KM in 29 mins.... faster than usual for me.

4 sets of situps : 25-22-20-15
3 sets of leg raises : 15-15-12

3 cardio workouts this week, not bad.

Tomorrow im doing just chest, i cant do biceps, coz im short on time on sunday, but i'll do em on monday.

Lower back is ok, soon i will do a leg workout, but i will do hack squats, instead of squats, and i dont think i will ever do SLDL ever again, that exercise has destroyed my lower back.

[Assassinator]

21-03-2004

Not such a great workout ....

INCLINE BB :

110 x 13
175 x 10
190 x 8
200 x 6
200 x 4
190 x 5
175 x 6
165 x 8

INCLINE DB : ( low incline)

70 x 9
80 x 6
80 x 5 , (50 x 4)
70 x 6

FLAT FLYES :

50 x 10
50 x 8
45 x 9

FLAT CHEST PRESS :

7-6-6-6

not so great.... tomorrow i'll do biceps and cardio, from next week i will go back to doing CHEST/BICEPS, just short on time with my school timetable at this week, i also home i will have time to workout when i start with my job next week

[NextGenFighter]

careful with the jiujitsu guy, he might be able to kick ure ass :O

[Assassinator]

lol. he's a pussy, i dont even look at him when im at gym !

went out now for pizza ... was tastey ... gonna do biceps and cardio today ....

On thursday one of my sexy friends :D is coming over to wax me ... sounds fun !!!

[Heisman]

Doesn't wax hurt?

When was the last time you took a week off?

[Assassinator]

Originally posted by Heisman
Doesn't wax hurt?

When was the last time you took a week off?

I dont remember :D im not taking a week off ... i only have another 3-4 months of proper training , till i join the army !!!!

22-03-2004

BICEPS, CARDIO !

BB CURLS :
90 x 12
100 x 10
105 x 9
110 x 8
115 x 7
120 x 6
110 x 7
100 x 8
95 x 9

STAND ALT. CURLS:
45 X 8
45 X 7
45 X 7
45 X 6

CABLE PREACHER CURLS :
135 X 10
135 X 8
120 X 8

33 Mins of cardio, 5 KM ! tomorrow shoulders/traps.

[Assassinator]

23-03-2004

SHOULDERS went pretty well today, nothing special.

DB PRESSES :

45 X 12
70 X 10
70 X 8
70 X 7
70 X 6
70 X 6 , drop to 45 x 5
55 x 9

SIDE DB LATERLS :

35 X 12
35 X 10
25 X 12
25 X 10
25 X 9
25 X 8 , drop to 15 x 6

FRONT BB RAISE :
45 X 8
45 X 8
45 X 8

SEATED REAR LATERALS :
25 X 12
25 X 12
25 X 12
25 X 12
2 Sets standing x 12 with 15 lbs

BB SHRUGS :
135 X 10
175 X 8
175 X 8
200 X 7
200 X 7
200 X 6

DB SHRUGS :
80 X 8
80 X 7

SHOULDER PRESS FREE WEIGHT MACHINE (felt like doing em, i was bored) not too heavy though !

45 a side x 12
55 a side x 10
70 a side x 8
75 a side x 6
70 a side x 6
60 a side x 6
55 a side x 8


workout was fun :D i got a bit of a tan today at the beach , it was hot ! saw my first HUMMER H2 in Israel ! thursday is waxing day !

Tomorrow , cardio and abs !

[Assassinator]

24-03-2004

43 mins of cardio, quite a fast pace !

ABS :

WEIGHTED LYING LEG RAISES :

15-15-15-12

SITUPS :

15-15-12-10

SIDE MACHINE CRUNCHES :

30-25


I weigh 180 now.....
Tomorrow, chest and tris !

[Heisman]

Have fun waxing tomorrow. :D

[Assasinator]

25-03-2004

todays workout went pretty well, i didnt get much sleep, but i had energy !

Tris went week coz i did em with chest, but thats ok, my arms arent lacking much.

FLAT BB :

135 x 12
175 x 8
225 x 6
225 x 5
205 x 6
200 x 5
192.5 x 6
185 x 6
180 x 7

INCLINE BB (Smith) :

155 x 8
175 x 6
175 x 5
165 x 7
155 x 8

FLAT FLYES :

55 X 10
55 X 8
45 X 12

SEATED CHEST PRESS :

3 sets, 6-6-6


TRIS : couldnt feel my arms, skulls have been causing elbow pain, so i dont really want to push it ... i usually warm up wtih 110 lbs , today i didnt even get to that weight, lol.

70 x 12
90 x 10
110 x 8
100 x 7
105 x 6

WEIGHTED DIPS :

+ 35 x 8
+ 35 x 6
+ 30 x 6
+ 25 x 7 BW X 4

CABLE PRESSDOWNS :

135 x 12
155 x 12
175 x 8
175 x 8
155 x 10

workout was good, 2 sets with 225 !! YEAH !!! although i did smith, it was an amazing pump ! ... tomorrow im doing back, its 3:30 am, i need to sleep, i've been going out NON STOP, its great, but i miss just doing nothing at home :D tomorrow partay... partay :D

[Assassinator]

wooops, wrong user :D
its good to be me !

[Assassinator]

26-04-2004

Back workout went well, lower back was not sore at all, i did bb rows, didnt want to push it so much, i've been smoking lots of hubbly , felt out of breath today, and i was breathing hard between sets !!! i was working hard, but i never breath this hard !!! i must stop ! :(

Wide Grip Pullups :

+ 35 x 10
+ 25 x 9
+ 25 x 7
+ 15 x 8
+ 10 x 9
BW X 10

BB ROWS :
warmup : 90 x 15
135 x 12
155 x 10
165 x 9
175 x 8
190 x 6
200 x 6
175 x 8
160 x 9
145 x 10

LAT PULLDOWNS :

155 x 10
165 x 8
175 x 6 , 135 x 6
155 x 8

SEATED CABLE ROWS :

155 X 12
175 X 12
175 X 10

1 ARM DB ROW :

80 X 10
90 X 8
90 X 6

CABLE ROW MACHINE :

160 X 10
172 X 8
185 X 6 (1 plate less the whole stack)

workout was ok, felt good to do bb rows again without my back hurting, been very buzy, just going out non stop, chilling with people...... tonight im going to a party, not gonna drink a lot, 5-6 drinks, and ill be in the clouds, dont wanna get wasted !

tomorrow I SHOULD be getting waxed !!! yay ... and nay :( beauty is pain ! **** !

[Assassinator]

28-03-2004

chest workout wasnt so good, i've been drinking a lot and partying lately, so that must be the reason why i have a lack of energy !

INCLINE BB :

110 x 12
155 x 10
175 x 9
185 x 7
200 x 6
200 x 5
185 x 5
180 x 6
165 x 7
155 x 8

FLAT DB :

70 x 9
80 x 6
70 x 7
70 x 7

FLAT FLYES :

55 x 8
55 x 7
50 x 8

CABLE CORSSOVERS :

2 sets of 10 and 8 !



BICEPS !!!

EZ BAR PREACHERS :

70 x 12
90 x 12
100 x 10
105 x 9
115 x 6-7

STANDING ALT CURLS :

45 x 7
45 x 7
45 x 7

BB CURLS :

90 x 10
100 x 8
110 x 6
100 x 7

workout wasnt so special. i went to party that evening, till 5 in the morning, my chest doesnt even feel sore ! :(

im doing cardio and maybe some legs today, i havent done legs in weeks !

[Heisman]

Assassinator, you must have extremely good genetics to be able to train that much productively while staying up late partying and drinking. Consider yourself gifted.

[kenscottiii]

Originally posted by Assassinator
28-03-2004

chest workout wasnt so good, i've been drinking a lot and partying lately, so that must be the reason why i have a lack of energy !

INCLINE BB :

110 x 12
155 x 10
175 x 9
185 x 7
200 x 6
200 x 5
185 x 5
180 x 6
165 x 7
155 x 8

FLAT DB :

70 x 9
80 x 6
70 x 7
70 x 7

FLAT FLYES :

55 x 8
55 x 7
50 x 8

CABLE CORSSOVERS :

2 sets of 10 and 8 !



BICEPS !!!

EZ BAR PREACHERS :

70 x 12
90 x 12
100 x 10
105 x 9
115 x 6-7

STANDING ALT CURLS :

45 x 7
45 x 7
45 x 7

BB CURLS :

90 x 10
100 x 8
110 x 6
100 x 7

workout wasnt so special. i went to party that evening, till 5 in the morning, my chest doesnt even feel sore ! :(

im doing cardio and maybe some legs today, i havent done legs in weeks !
You need to choose between partying or lifting, they don't mix well.

[Assassinator]

i still gotta enjoy life :D

i dont say i put partying before lifting ...
and i also dont say i put lifting before partying ..

i do both :D

another party 2nite, but im not drinking !

[fupafighter2]

Originally posted by Assassinator


another party 2nite, but im not drinking !

everytime i say that i always end up the most wasted of the drunkards

[Assassinator]

29-03-2004

42 mins of cardio,

6 sets of leg extensions,
4 sets of ham curls
3 sets of calf riases ..

even though i have stopped training legs propely, they dont seem to have lost any size !

[DB15]

just wondering why do you do long peroids of cardio, why not short intense stuff even hiit cardio, its alot more fun and you burn a great amount of cals along the way

[Assassinator]

i've tired hitt, it doesnt work for me , i used to do it last year , didnt see much of a change .

[Jesin]

Originally posted by Assassinator
29-03-2004

42 mins of cardio,

6 sets of leg extensions,
4 sets of ham curls
3 sets of calf riases ..

even though i have stopped training legs propely, they dont seem to have lost any size !

Nice bro. I started doing one-legged squats on thrusday, and I was just able to do cardio today and my legs were still kind of burning. Never did any type of squat b4 either mind you but hey it went well. Nevertheless nice workout.

[Assassinator]

30-03-2004

what a hectic workout, my friend had to rush to work, so in 45 mins we did all of this ... when i workout i sweat, but today we worked so quickly, i left a puddle on the carpet ! :D

I'm happy, finally i got myself some work, catering :D i start on thursday ... not gonna leave this job like i did 1 year ago, i need income ! im sure i'll be able to enjoy myself and work at the same time, only thing that bothers me is, i wont get to eat that much when working ! :(

SHOULDERS (after lasts night party im sooo tired)

DB PRESSES :

45 x 14
70 x 10
70 x 8
70 x 6
70 x 6
70 x 5
55 x 8

SIDE LATERALS : (seated)

30 x 12
25 x 10
25 x 10
25 x 8
15 x 12

FRONT EZ BAR RAISE : (love this exercise)

45 x 10
45 x 9
45 x 8

REAR LATERALS :

25 X 12
25 X 12
25 X 12
15 X 12
15 X 12

BB SHRUGS :

175 x 10
185 x 9
200 x 7
200 x 7

DB, 80 x 8
80 x 8


all of this done in 45 mins, havent worked this fast before, it was nuts :D

Tomorrow, the big fancy gym in my town has a free day , wednesday is my cardio day, but im not gonna waste this oppurtunity, i will do chest for a 2nd time this week ! :D

[DB15]

Originally posted by Assassinator
i've tired hitt, it doesnt work for me , i used to do it last year , didnt see much of a change .

Perhaps finding a good hill to run, long peroids of cardio is hell

[Assassinator]

its not hell... i actually enjoy it

[Assassinator]

31-03-2004

Went to that other gym, what a mess it is, takes forever to find plates, nothing better than my little gym ! they didnt have 80s for me ! i need 80 lbs dumbells :( sucked.

I did chest and biceps and later on i will do cardio at my gym !

FLAT BB :

135 x 12
175 x 10
225 x 6
225 x 5
210 x 5
200 x 6
200 x 5
190 x 6
175 x 7

INCLINE DB :

70 x 8
90 x 5
70 x 8
70 x 8

FLAT DB FLYES :

57 x 8
53 x 8
45 x 9

chest was ok, nothing special , since i have been running, i have lost some strength.

BB CURLS : i think the bar was 35 lbs .... but im gonna calculate it was 45 ...

90 x 12
100 x 10
110 x 9
120 x 7
135 x 6
110 x 7

DB ALT CURL :

45 x 6
45 x 6
45 x 5

off to do cardio later, i have found out that tomorrow i will be working for 12 hours, noon till midnight ! :( i will need to wake up really early and do TRIS AND ABS ! i just hope i will have something to eat tomorrow !

[Jesin]

Me too man. My flat bench dropped something like 30lbs.

[Heisman]

12 hours! That sucks. Bring some food with you and keep it in your pockets that you can nibble on.