Not So Big's Workout Log

[Not So Big]

whats up brothas, I thought id start a workout log on here to since i see alot of people doing it and its cool to read other peoples workouts. anyway ill start now.

1/29/04 - SHOULDERS

military press- 45X12, 115X8, 115X8, 120X6
side lateral raises - 15X15, 20X10, 20X10
Cable upright rows - 100X10, 80X12

1/30/04 - CHEST

bench press - 45X12, 135X11, 155X5, 135X8
Decline DB press - 45 X 12, 50X8
DB Fly's- 30X15, 30X12, 30X10

1/31/04 - TRAPS, FOREARMS, ABS

Barbell Shrugs - 115lb's 3 sets to failure
DB shrugs - 50lb db's 3 sets to failure
bb wrist curls - 45lb's
repe reverse wrist curls - not sure weight
crunches, and hanging leg raises

[Not So Big]

2/02/04 - QUADS

squats - 45X 12, 135X12, 185X5, 135X10
leg extensions - 100lb 3 sets to failure

2/03/04 - BACK, BICEPS

pullups - 3 sets
lat pull down 2 sets
bent over db rows- 3 sets
barbell curls - 3 sets
preacher curls - sets
db curls - 1 set

2/05/04 - CHEST, TRICEPS

incline db press - 25X12, 50X12, 55X12, 60X10
dips - 2 sets to failure
db flys - 35X 12, 35X12, 35X12
overhead DB extensions - 55X10, 55X 10, 40X10
overhead cable/pushdowns(superseted) - 50X10/10, 50X10,8, 40X10/10

2/07/04 - DEADLIFTS

45X12, 135X10, 185X10, 205X8, 185X8

[Not So Big]

2/09/04 - SHOULDERS

DB Shoulder Press - 25X 15, 45X12, 50X12, 55X8, 45X10
upright rows - 65X10, 65X10, 65X8
bent over lateral raioses - 15X12, 20X10

2/10/04 - LEGS

Squats - 45X12, 135X12, 185X6, 195X6( NEW RECORD ), 135X 12
DB lunges 25 feet, 30lb db's, 35lb db's
smith machine calf raises (all sets to failure)
105, 175, 175, 175

[Heisman]

Why don't you put deadlifts on your back/biceps day and take out the pulldowns? Nice job on the squats.

[Not So Big]

Originally posted by Heisman
Why don't you put deadlifts on your back/biceps day and take out the pulldowns? Nice job on the squats. they were stiff leg deads for my hamstrings i guess i should have put that my fault. thanks about the squats.. at first i did 185 for 6 reps and i was so mad so i was like f*k it put 195 on there im doin 6 reps and i said LEIGHTWEIGHTTTTTTTTT and i got it up lol

[Not So Big]

heisman - I kno i should have done deadlifts on my back day but i had worked out in first period of school and i wasnt use to lifitng in the mornings but i had no choice because of not being able to go to the gym after school and i did not have enough energy or time for it even tho i kno thats no excuse but next week im gonna tear them deadlifts up. :)

[Wanker527]

Originally posted by Not So Big
heisman - I kno i should have done deadlifts on my back day but i had worked out in first period of school and i wasnt use to lifitng in the mornings but i had no choice because of not being able to go to the gym after school and i did not have enough energy or time for it even tho i kno thats no excuse but next week im gonna tear them deadlifts up. :)

hey, we all have a schedule we have to try to work around. just do the best you can and good things will come :). good journal, i'm curious to see how your progress goes. best of luck to you man!

[Heisman]

You should do stiff legged deadlifts on your leg day (hamstrings). You should do regular deadlifts on your back day. Drink a lot of water when you wake up or take a cold shower. That will help you wake up a lot.

[Not So Big]

Originally posted by Wanker527
hey, we all have a schedule we have to try to work around. just do the best you can and good things will come :). good journal, i'm curious to see how your progress goes. best of luck to you man! thanks ill be posting more tomorow after my workout good luck to u 2.

[Not So Big]

Originally posted by Heisman
You should do stiff legged deadlifts on your leg day (hamstrings). You should do regular deadlifts on your back day. Drink a lot of water when you wake up or take a cold shower. That will help you wake up a lot. i usually do sldl on leg day but i had not done hamstrings the previous leg day so i decided i should do some before i took my 4 day break.

[Not So Big]

2/11/04 - CHEST

bench press(maxing out)
45X12, 135X5, 195X1, 200X1 ( NEW RECORD! nuttin but a peanut)
DB Press - 45X12, 65X7
Incline DB - 55X12, 60X8, 40X10

[Not So Big]

2/12/04 - TRICEPS, BICEPS

overhead DB extension - 35X12, 45X15, 60X12, 70X12, 75X12
Skull Crushers - 55X12, 55X12
Cable Pushdowns - 70X15, 80X10, ((90X10,60X8)) <--Dropset
DB curls - 20X12, 35X10, 40X8
Preacher Curls BB - 55X12, 60X10, 55X8

[Heisman]

Congratulations on joining the 200 pound club. I will be there someday. Are you sure that you want to train your triceps the day after chest?

[Not So Big]

Originally posted by Heisman
Congratulations on joining the 200 pound club. I will be there someday. Are you sure that you want to train your triceps the day after chest? i didnt really want to do triceps after chest but i wont be able to workout all weekend and i needed to do my arms so i decided to, still lifted pretty heavy on my overhead DB extensions.
YEAHH FINALLY THE 200 POUND CLUB, I BEEN WAITIN FORVER!i was starting to think no one was reading my journal

[Heisman]

If you keep updating it, then eventually plenty of people will be following you.

[Not So Big]

2/17/04 - SHOULDERS

DB Press - 30X10, 45X10, 60X8(HELL YEAH NEW RECORD), 55X8, 50X8
Side Lateral Raises DB - 15X12, 20X10, 25X6

yeahhh it was a good workout except i didnt have protein or dextrose shake postworkout because i lifted in school and forgot to bring it WTF IS WRONG WITH ME!

[Not So Big]

2/18/04 - LEGS

squats - 45X12, 135X10, 185X6, 195X5, (135X10 <-- closer foot stance to hit them quads)
leg extensions - 75X10, 87.5X10, (75X10, 37.5X6 <-- Drop Set)

It was not a good workout now im pissed off

[Heisman]

Good job on the dumbell presses. It is always good to make a new PR.

Just hit the weights extra hard next time you train your legs. Everybody has a bad workout once in a while.

[Not So Big]

TRICEPS

Close Grip Bench - 45X12, 135X8, 155X5, 160X4
Overhead DB extensions - 70X12, 70X9
DB Skullcrushers - 20X10

*Had to cut the tricep workout short because i hurt my elbow, going to doc soon about it*


BACK

Widegrip pulldowns - 40X12, 50X12, 80X6, (80X6, 40X12 <-- dropset)
Low Row - 70X12, 60X12
Hyper Extensions - bodyweight X 15, +10lb's X 12, +25lb's X 11, Bodyweight X 15
Dual Axis Row - 70X12, 90X12, 130X8, 70X15


* It was an ok back workout, next week im going back to doing pullup's and deadlifts though but i was changing my routine around a little so thats why there not in there for this workout*

[Not So Big]

Originally posted by Heisman
Good job on the dumbell presses. It is always good to make a new PR.

Just hit the weights extra hard next time you train your legs. Everybody has a bad workout once in a while. thanks heisman, Yeah i hate having a bad workout thoughgood luck with your lifts to

[Not So Big]

2/22/04 - CHEST

DB PRESS - 35X12, 50X8, 75X5 <--PERSONAL RECORD!, 65X10
Incline DB press - 45X12, 60X10, 65X6
decline DB press - 45X12, 55X10, 35X15

it was a decent chest workout.. didnt have a good pump for some reason but still had some good lifts.

went tanning after my postworkout shake.. LEIGHTWEIGHTTT

[Heisman]

The pump you do or don't get doesn't really matter. Looks like your chest, shoulders, and tris are all getting stronger. Keep it up.

[Not So Big]

Originally posted by Heisman
The pump you do or don't get doesn't really matter. Looks like your chest, shoulders, and tris are all getting stronger. Keep it up. i kno the pump doesnt matter, but i love when i feel 3X bigger then i am cuz of the pump lol.

[Not So Big]

2/23/04 - BICEPS

DB curls - 15X12, 25X12, 35X10, 40X7, 30X10
BB preacher curls - 65X8, 65X9, 55X7

*it was a short workout, i usualy dont do alot of sets or exercises for my biceps since it is a small muscle group but there growing so it must be working.. i dont kno what happened how i did 8 reps my first set and then 9 reps my second set on preacher with the same weight but i just thought to myself i have to do it and i did*

[Heisman]

Your mind is a very powerful tool when you lift. I like how you kept the bicep workout short.

[Not So Big]

Originally posted by Heisman
Your mind is a very powerful tool when you lift. I like how you kept the bicep workout short. i think your the only one reading my workout log, or atleast replying in it.. oh well its easy way for me to see my progress then in my notebook i take to the gym

[Not So Big]

2/25/04 - SHOULDERS

DB press - 30X12, 40X10, 60X8(2 w/ spot), 40X12, 30X12
DB lateral raises - 15X12, 20X12, 25X8
Reverse lateral raises - 10X10, 10X10
DB shrugs - 45X15, 50Xfailure, 35Xfailure

* it was a decent workout, i went lightweight this workout since i been using heavy weights for awhile im switchin it up to leightweights for a change. shrugs are not alot of weight because i never did them intill recently and now i gotta start somewhere with them*

[Heisman]

Nice workout. When you say reverse lateral raises you mean bent over laterals right?

[Heisman]

I understand. I like your picture.

[Not So Big]

Originally posted by Heisman
Nice workout. When you say reverse lateral raises you mean bent over laterals right? kinda, i layed on an incline bench and then did lateral raises while laying on it backwards ill draw a pic and attatch it

[Heisman]

I get what your saying. I like the picture.

[Not So Big]

Originally posted by Heisman
I get what your saying. I like the picture. yea the picture is almost looking real, sick today so no workout but tomorow im gonna be back at the gym tearin it up

[Not So Big]

3/01/04 - CHEST

DB press - 25X15, 40X12, 60X10, 60X10
Incline DB press - 40X12, 55X12, 60X8, 65X8
incline Fly's - 30X12, 35X10

* it was a pretty nice workout, wanted to do high reps since i been goin heavy alot(also set a few personal records the past month!), and so i did 8 or more reps for each set this workout i mite do that for the next few workouts for a bit of a change up *

*Tomorow is leg day, im really hoping that everything goes good with that, and i better get 195 for 8 reps, last time i got it 5 times but i need to get my legs to grow already!*


EDIT - i had put 65's for incline flys lol i just realized that after i posted it i was lookin at a different part in my notebook

[Heisman]

Good workout. Going from heavy to light is always a nice change. It gives your joints a chance to rest. Good luck with the legs.

[Not So Big]

Originally posted by Heisman
Good workout. Going from heavy to light is always a nice change. It gives your joints a chance to rest. Good luck with the legs. yea it was a pretty good change up, last chest workout i was up to the 75's for db press but i just cut it back to the 60's this time using real good form, slow negatives...
i realized besides one post from wanker, ur the only one who replyed in here i guess im a nobody on these boards lol, oh well its all good

[Heisman]

Originally posted by Not So Big
yea it was a pretty good change up, last chest workout i was up to the 75's for db press but i just cut it back to the 60's this time using real good form, slow negatives...
i realized besides one post from wanker, ur the only one who replyed in here i guess im a nobody on these boards lol, oh well its all good

Just keep training and get strong enough to force everybody else to notice you. :)

[Not So Big]

2/02/04 - LEGS

squats - 45X12, 135X12, 160X8, 185X8, 205X3(NEW RECORD!)
leg extensions - 75X12, 75X12
leg curls - 75X12, 75X10, 50X12

[Heisman]

At the beginning of this you did 185x5 for squats and now you did 205x3. Great job.

You might want to add in stiff legged deadlifts on your leg day.

[Not So Big]

Originally posted by Heisman
At the beginning of this you did 185x5 for squats and now you did 205x3. Great job.

You might want to add in stiff legged deadlifts on your leg day. yeaa my legs have been gettin stronger latley even tho there still little sticks waitin to grow.yes i should do STLD on leg day but im usually so tired after doing squats, sometimes i throw up afterwards from training so hard with them but maybe one day ill start doing them.

[Jimineye]

Originally posted by Not So Big
yeaa my legs have been gettin stronger latley even tho there still little sticks waitin to grow.yes i should do STLD on leg day but im usually so tired after doing squats, sometimes i throw up afterwards from training so hard with them but maybe one day ill start doing them.

How about you start off with SLDL, then go to Squats. You won't be able to as heavy though most likely, but you will be hitting your hams.

[Not So Big]

BACK

assisted pullups - 20X15, 12X10, 8X5(i dont kno how much it assists u it just has these numbers on the plates but i think it said that the plate numbered 8, helped with 35 pounds.
DB rows - 40X15, 50X12, 55X10
dual axis row - 90X10, 110X7
lat pull down - (superset) 70X7, 40X15)
hyper extensions - B.W. X 15, +25lb plate X 12, +25lb plate X 12,


it was an alright back workout, i would have like to done deadlifts but i did legs yesterday so i couldnt do them, i think my back is my weakest bodypart and its the part that i cant wait for it to be big either i dont kno what im doin wrong

[Not So Big]

Originally posted by Jimineye
How about you start off with SLDL, then go to Squats. You won't be able to as heavy though most likely, but you will be hitting your hams. yea thats an idea, do u think that doing leg curls and plus the workout on ur hams from squats would be enough without the SLDL? im not just looking for excuses out of SLDL more curious, im tryin to add deadlifts in for my back, and for legs but i need to come up with a workout schedule so that i dont end up doing back the day after legs or somethin like that so that i cant do deadlifts because of sore legs u kno, its just sometimes if i cant make it to the gym that day or w/e the reason then having a actual schedule written out is hard to follow especialy when your weightlifting teacher decides no ones lifting that day and u have to work or no ride to gym after school

[Heisman]

Here's what you should do: isolate your back from your legs and try to have a rest day before you do your back. Prioritize deadlfits, and go HEAVY on them.

[Not So Big]

Originally posted by Heisman
Here's what you should do: isolate your back from your legs and try to have a rest day before you do your back. Prioritize deadlfits, and go HEAVY on them. yeah i could do that, actually i should('ve) done that but i didnt, but we learn from our mistakes so its progress in the end.

[Not So Big]

TRICEPS
close grip bench - 45X12, 135X10, 155X8, 135X8
skullcrushers - 55X12, 60X10, 60X10
overhead DB extensions - 50X12, 60X10, 60X12

*pretty good workout, i did good on the close grip and got 3 more reps on 155 then last time i did them.. went light on overhead DB extensions because my elbow usualy hurts when doing them but my elbow felt fine so hopefully next workout i can go heavy on them again*

[Heisman]

Good workout. A 3 rep increase is a lot. Go heavy on the extensions next time and see what happens.

[Not So Big]

BICEPS, FOREARMS, CALFS
incline db curls - 15X12, 20X12, 25X10, 30X6
hammer curls - 20X15, 25X12, 30X12
Eazy Bar curl 21's - 35lb, 35lb

BB wrist curls - 35X20, 45X15, 45X20
DB wrist curls - 40, 50 (both sets to failure)

Smithmachine Calf raises - 15X20, 105X15, 175X15, 195X15, 205X15, 105Xfailure


*biceps, forearms and calves are pretty much my weakest muscle groups, smallest to. thats why i use pretty much leight weight for them, well i guess all my muscles are my weak points but im improving so its all good brothas*

*i started using creatine today also, thought i would mention that since i never took it before*

[Heisman]

You should probably use heavier weight for the weeker parts. Heavier weight will probably help you build strength and muscle faster. I might be wrong.

[Not So Big]

Originally posted by Heisman
You should probably use heavier weight for the weeker parts. Heavier weight will probably help you build strength and muscle faster. I might be wrong. no your probably right, but i was saying its leightweight because it seems like the weights are leight, lol. i cant use much more inless i started lowering my rep range to like 3-6 but i feel i respond better to 6-10 rep range as for gaining size.

[Not So Big]

3/07/04 - SHOULDERS
BB Shoulder Press - 45X12, 95X12, 135X7(YEAHHH NEW RECORD!), 115X10
Upright Rows BB - 65X12, 75X10, 80X10
Bent over lateral Raises - 10X10, 15X8


* it was a good workout, i never tryed 135 on shoulder press before and i said to my bro im gonna go for 3 reps, and i wasnt even sure if i would get that, and i ended up getting 7:)

[Heisman]

GREAT job on the shoulder press. That's awesome.

I would definitely consider doing side laterals instead of upright rows. Upright rows will kill your shoulders eventually.

[Not So Big]

Originally posted by Heisman
GREAT job on the shoulder press. That's awesome.

I would definitely consider doing side laterals instead of upright rows. Upright rows will kill your shoulders eventually. thanks heisman, yes it is awsome! lol
yea i was gonna do side laterals but i do them every time i do shoulders so i decided not to do them this workout just for a little change, but next workout there gonna be back they help me with my shoulder width alot. thanks brotha

[Not So Big]

3/09/04 - CHEST

Bench Press - 45X12, 135X11, 185X4, 195X3
Decline Bench - 135X12, 155X8, 165X5
Incline DB - 50X10, 55X8

*yeahhhhh it was a good workout, 195 for 3 reps on bench i was happy with, i been using DB's for chest latley and switched to barbell today and i liked the switch. Also went to a new gym today and it was really nice there, the manager and the worker who were there were some pretty big guys and it seems like a better lifting atmosphere then the other gym i always went to, HARDCORE!!!! lol. *

[Heisman]

Great job on finding a better gym and nice workout as well.

[Not So Big]

3/12/04 -QUADS, CALFS
Squats - 45X10, 135X10, 205X5, 210X5(OH YEAH! PR!)
seated calf - 90X12, 140X6
standing calf - (175X12, 115X8, 55X8 <-- Double DropSet)


last workout i did 205X3, this time i did 205X5, then decided to add 5 pound and got 210 for 5 reps! YEAAA, i still went below parallel on all of the reps and just felt like i was pushing hard enough to jump into space but i managed to stay on the ground and rerack the bar lol. GREAT WORKOUT

[Heisman]

Great job. You never know how good you are until you really push yourself.

[Not So Big]

Originally posted by Heisman
Great job. You never know how good you are until you really push yourself. yup, i just watched pumping iron for the first time before my workout and got real inspired by when arnold and i think franco but not sure were doin squats and franco fellover after his set of squats. its time to grow!!!!!!!!!

[Not So Big]

BACK, BICEPS
wide grip chins - 3 sets to failure
db rows - 50X10, 60X8, 50X8
closegrip pulldowns - 80X12, 100X12, 120X10
barbell curls - 65X10, 65X8
db curls - 20X12, 20X10

* i didnt do much for biceps because they were so tired and wornout from the back workout that i just couldnt do much, it wasnt a great workout... just in a bad mood and didnt wanna do anything*

[Heisman]

Whatever happened to the deadlifts that you promised? Did you forget to do them?

It sucks that you were in a bad mood, just kill the weights next time.

[Not So Big]

Originally posted by Heisman
Whatever happened to the deadlifts that you promised? Did you forget to do them?

It sucks that you were in a bad mood, just kill the weights next time. didnt forget, just didnt do them.. the past 2 days i would rate my eating and lifting a big fat F. My brain just went wild for 2 days and i foudn myself eating chocolate cake.. oh well i realized its time to get back to business and just had some tuna and oats.. next backworkout.. i promise heisman, im gonna do some deadlifts and im gonna love them to! lol

[Heisman]

If you don't do the deadlifts I will stop posting in this journal (unless you have a really good excuse).

[Not So Big]

3/17/04 - CHEST

bench press - 45X12, 135X10, 185X4, 135X14(I would pause for one second at the bottom of the rep, then explode up for bench press today)
db flys - 30X12, 35X12
*it was a short workout, i was feeling weak and tired again, i dont kno whats wrong with me i think i mite be sick or something i been feeling really weak latley, so i made the workout short maybe it will help me get back into things.. been mad and tired and everythings going wrong latley but im gonna go eat like a beast and get back into my bodybuilding lifestyle again... WATCH OUT HULK HOGAN IM COMIN THRO!(and i got a kangaroo in my shoe)

[Not So Big]

Originally posted by Heisman
If you don't do the deadlifts I will stop posting in this journal (unless you have a really good excuse). i better do them then, your the only one who posts in this journal:)
im gonna do them definitly, my brother is the king of making up excuses for why we shouldnt do them and he just has so much excuses for it that i fall into his trap and dont do them but i said to him earlier, next back workout we are doing deads no matter what and i dont care if u dont want to cuz we are! so that means, were doin em! lol

[Heisman]

You could tell your brother to come on here and talk to me over PMs. I should be able to knock some sense into him.

Are you getting enough sleep, or do you have a lot of homework at school? I know I do with Spring Break starting the week after next.

[Not So Big]

Originally posted by Heisman
You could tell your brother to come on here and talk to me over PMs. I should be able to knock some sense into him.

Are you getting enough sleep, or do you have a lot of homework at school? I know I do with Spring Break starting the week after next. i dont think it has to do with school, except maybe that i have to wake up so early for it and dont get enough sleep.. me and my bro work out together every workout, same exercises, same sets just different amoount of weight and reps.. and he has got this sudden weakness also, as u can see in my workout log im not over training.. so we came to the conclusion it mite be not etting enough sleep, i get from 6-7 hours of sleep a night with about two wake ups in the middle of the night to go to the bathroom, sleep is the only thing i can think of that is making my progress decline.. my diet is in place and going good now, thats all i can think of is not enough sleep.. maybe ill be back to normal next workout.. i hope so

[Heisman]

Well, you're supposed to get 8 hours of sleep (or so they say).

You get 6 to 7 but you actually get less because you wake up twice. I'm assuming you get more on the weekends. I would try to go to bed extra early one night out of all the school night. A couple extra hours of sleep one night a week may make the difference. Just put whatever else you have to do aside (unless it is due tomorrow :D) and just go to bed early no matter what. It helped me alot.

[Not So Big]

Originally posted by Heisman
Well, you're supposed to get 8 hours of sleep (or so they say).

You get 6 to 7 but you actually get less because you wake up twice. I'm assuming you get more on the weekends. I would try to go to bed extra early one night out of all the school night. A couple extra hours of sleep one night a week may make the difference. Just put whatever else you have to do aside (unless it is due tomorrow :D) and just go to bed early no matter what. It helped me alot. yea, i took 2 tylenol PM's at 7pm.. starting to feel them now, i will prob be in bed by 10pm, almost 9pm now, just have to have one last meal b4 bed,
weekends i definitly get more sleep then weekdays..
i was thinking of making a thread on eating before you go to sleep..because i like to eat 30 min b4 goin to sleep to stay out of catabolism as long as possible while sleeping, but then im not tired anymore after eating, but ill see if u have any opinions or if any one else is reading this does b4 creating a thread on it..

[Heisman]

Originally posted by Not So Big
yea, i took 2 tylenol PM's at 7pm.. starting to feel them now, i will prob be in bed by 10pm, almost 9pm now, just have to have one last meal b4 bed,
weekends i definitly get more sleep then weekdays..
i was thinking of making a thread on eating before you go to sleep..because i like to eat 30 min b4 goin to sleep to stay out of catabolism as long as possible while sleeping, but then im not tired anymore after eating, but ill see if u have any opinions or if any one else is reading this does b4 creating a thread on it..

Make a thread. It can't hurt. Also, I'm not the best with nutrition. However, you could probably sacrifice a night or two of eating late if it helps you get the sleep you need. Make the thread and see what the experts have to say. :)

[Steveo31]

Hey man.

I've looked over your exercises and your progress, good work! Keep it up and going heavy is great. Stay focused, will ya?

:)

[Not So Big]

Originally posted by Heisman
Make a thread. It can't hurt. Also, I'm not the best with nutrition. However, you could probably sacrifice a night or two of eating late if it helps you get the sleep you need. Make the thread and see what the experts have to say. :) yea i probobly will make a thread about it soon, we will see how it goes.

[Not So Big]

Originally posted by Steveo31
Hey man.

I've looked over your exercises and your progress, good work! Keep it up and going heavy is great. Stay focused, will ya?

:) thanks, yea ill stay focused.. my eating is back to normal today.. i think tomorow ill be 100% focused again, i think my brain needed a break or something from bodybuilding for a few days, but back again

[Not So Big]

TRICEPS
pushdowns - 60X12, 70X12
overhead DB extensions - 60X12, 70X10, 75X8
DB skullcrushers - 20X12, 25X10
cable puhdowns (dropset) 90X6, 50X12

* it was an ok workout, but still not to motivated like i use to be, hopefully real soon im back into it *

[Heisman]

Try doing skullcrushers first and then close grip bench press and see if you like it more.

[Not So Big]

yea i like doing close grip bench for triceps, but since i did chest 2 days ago i wasnt going to do close grip for tri's today.. i felt i hit my triceps pretty good but i just am not motivated anymore, i dont kno why i still eat good but sintead of me actually waiting for my meal to come so i can eat again.. now its just like'oh great, another can of tuna' you kno what im sayin..and when i am lifting i dont even feel like it, i mean i can lift still but im not like all excited on the way over to the gym.. i dunno why but i need to get out of this little shinday fast cause im sick of it.. maybe im depressed or somethin who knows:confused:

[Heisman]

How many weeks in a row have you been training? Maybe you need a week off.

Otherwise, you just have to find another source of motivation.

[Not So Big]

Originally posted by Heisman
How many weeks in a row have you been training? Maybe you need a week off.

Otherwise, you just have to find another source of motivation. im not sure how many weeks i been training in a row, but about 3 months i been lifting since the last time i took about a 3 month break because of gym closing down... i think im depressed though, but if i kno im depressed why cant i just like get un depressed? lol, but i did try the sleep thing u mentioned and i slept about 9 hours last night with only waking up one time so i think if i keep this up maybe i will actually get more gains because of more sleep, which could help motivate me.. i dont kno but tomorow when i lift i am just gonna go into the gym thinking im there to lift hard and just not think about other things in my life, just try to focus on the workout and maybe set a new record for me, thanks for replying to me heisman it helps me get motivated a little cuz i kno i have to report back here and have good news! ight bro

[Heisman]

If you have been training 12 weeks in a row then you should definitely take a week off. You will come back recharged and ready to destroy the iron.

[Not So Big]

Originally posted by Heisman
If you have been training 12 weeks in a row then you should definitely take a week off. You will come back recharged and ready to destroy the iron. you think 12 weeks is long enought o take a week off? ive read to take a week off once a year or twice a year.. but not after 3 months? i guess it wouldnt hurt, i will take that into thought tho. Tomorow ill post how my workout went, and its leg day and that usually gets me motivated so hopefully i come bak with some good news, alrite bro peace

[Heisman]

Wrong. You should take a week off every 8-10 weeks, unless what you are doing is still working. If you aren't seeing gains and you have worked out 8 weeks straight, then it is time for a week off.

[Not So Big]

3/21/04 - LEGS
squats - 45X12, 135X10, 205X5, 215X5(NEW RECORD!!!)
stiff leg dead lift - 45X10, 135X12, 155X10, 175X8

*good workout, went up another 5 pounds in squats and still going below parallel, my legs are increasing every week. didnt go real heavy with the SLDL because i havent done them in awhile so i wanted to try and keep good form on them.. and im in a betetr mood now and am back in business and tomorow is shoulders and i cant wait*

[LiftNeat]

Hey man I just found this workout journal section. If you got any questions about diet or training feel free to ask. I think you might want to take a one week break from lifting which is what I do once every 8 weeks. It really helps mentally and physically because you let your body rest . Not to mention that the whole time your not lifting all you can think about is getting back into the gym and destroying the weights! Keep up the good work and dont let outside things affect you in the gym. Your lifts destroyed mine when I was your age(although I didnt know what the hell i was doing back then). Youre on the right path!

[Not So Big]

Originally posted by LiftNeat
Hey man I just found this workout journal section. If you got any questions about diet or training feel free to ask. I think you might want to take a one week break from lifting which is what I do once every 8 weeks. It really helps mentally and physically because you let your body rest . Not to mention that the whole time your not lifting all you can think about is getting back into the gym and destroying the weights! Keep up the good work and dont let outside things affect you in the gym. Your lifts destroyed mine when I was your age(although I didnt know what the hell i was doing back then). Youre on the right path! thanks, yeah i alwyas ask questions on here, yeah maybe a break would be good, but i dont kno if i really want to do that because sometimes i dont lift for 3-4 days anyway because i just have no way to get to the gym and lift.. so i alwyas have plenty of rest. thanks for the compliment on my lifts tho and yes i am on the right path.. no more drinking for me, just hittin up the gym. peace brotha

[Heisman]

Great job with the squats and getting back on track mentally. Destroy the weight.

[Not So Big]

Originally posted by Heisman
Great job with the squats and getting back on track mentally. Destroy the weight. thanks, and yes heisman.. i brought the stiff deadlifts into my routine for hamstrings lol.. next mission is to bring regular deadlifts for my back routine.. looks like u cant stop posting in my journal like u said u would if i didnt do the deads lol

[Heisman]

I'm addicted to posting in people's journals. :D

Also, I felt sorry for you since nobody else seems to care about your progress. :D

[LiftNeat]

Ya man stay away from drinking not only will it not help out with bodybuilding but itll definately get you in toruble with the ladies if you got yourself a girlfirend. Just learned the hardway over springbreak :( oh well

[Not So Big]

Originally posted by Heisman
I'm addicted to posting in people's journals. :D

Also, I felt sorry for you since nobody else seems to care about your progress. :D lol, well now it seems i got 2 people posting in my journal.. so im just on a roll now, pretty soon 3 people will be posting in here and helping me with my workout routines.. lol

liftneat.. yea i use to drink all the time like id say 4-5 nights a week.. but now its like once every month or two and it helps me with my gains.. besides no beer beats the taste of my protein shake:)

[Heisman]

How do you drink when you are 15?

[Not So Big]

Originally posted by Heisman
How do you drink when you are 15? started at late 13, i dont kno how i just do.. well use to, i thought like all kids 14 and older drank? atleast where im from they do

[Heisman]

Originally posted by Not So Big
started at late 13, i dont kno how i just do.. well use to, i thought like all kids 14 and older drank? atleast where im from they do

It's not legal until you are 21. Most of my friends don't drink.

[LiftNeat]

Ya a good majority of kids in HS drink, I'd say almost all of my firends did except for me. I got fukin smashed for the first time a week ago and I told myself that would be the last time!

[Not So Big]

Originally posted by LiftNeat
Ya a good majority of kids in HS drink, I'd say almost all of my firends did except for me. I got fukin smashed for the first time a week ago and I told myself that would be the last time! yea i gues its just what group of people u hang out with, anyway.. today is shoulders day.. i dont kno if i should do them because my loweer trap area is sore i think from the stiff leg dead lifts(im gonna have to work on my form better)..ill attach a pic i think it would be ur lower trap area.. and see if anyone thinks i should still do shoulders if theyre sore, i just dont want it to lead to some sort of over training or being able to get injured easier

*on the pic i attached is arrow pointing to where im sore that i think the stiff leg deads caused, maybe cuz my form was off.. or does anyone else get sore there to from doing SLDL.. anyway i really wanna do shoulders today but not sure if i can*

[Not So Big]

3/22/04 - SHOULDERS,FOREARMS
DB shoulder press - 20X12, 35X12, 65X8, 70X6
Front raises DB - 25X10, 20X12
Cable upright rows - 60X12, 90X12, 110X8
Cable wrist curls (front) - 90X30, 110X12 <--upset), 120X20, 100X20

* it was a good workout, set a new record on the presses with 70 for 6 reps, i was pretty happy with that, i decided to do some wrist curls after because my forearms are lagging behind so i thought i would hit them a little bit, time to eat now. *

[LiftNeat]

****in NICE shoulder press with DB's. Im four years older than you and im just gonne use the 70's for shoulder press for the first time on wends. nice ass job!

[Not So Big]

Originally posted by LiftNeat
****in NICE shoulder press with DB's. Im four years older than you and im just gonne use the 70's for shoulder press for the first time on wends. nice ass job! thanks liftneat, yea they were pretty heavy to hold up 70's, i had to actually have my bro help pick them from my knee's up to my shoulders lol. i do them seated thats why i said from my knees if ur wondering.. but either way i was happy with it and good luck to you with you using the 70's also..:) i think my shoulders are one of my best body parts

[Not So Big]

i just wanted to make a note that i went up 30 pounds on my squats in 2 months.. not bragging, well yes i am.. i am proud of myself and i plan on going up another 30 pounds on my squats in 2 months, watch out squat rack im gonna tear u apart!!! lol

[Heisman]

Great job on the shoulder presses and especially the squats. You are making awesome progress.

[Not So Big]

Originally posted by Heisman
Great job on the shoulder presses and especially the squats. You are making awesome progress. thanks bro, u should have seen me on the shoulder presses, after i dropeed the dumbells(70 pound ones)i got up and thought i was the coolest guy on the planet lol. i was untouchable i was so proud, i was thinkin'yea, im the **** and i kno it, so what!' hahaha

[Steveo31]

Good job man! I haven't seen your past improvements, but nice. Them 70s are a lot of weight 8)

As for your squat, work hard man. Squats are tough...

-S

[Not So Big]

Originally posted by Steveo31
Good job man! I haven't seen your past improvements, but nice. Them 70s are a lot of weight 8)

As for your squat, work hard man. Squats are tough...

-S thanks brotha from anotha motha, yea they are alot but give me 2 months and ill be using the 85's! cuz i am on a mission to get huge and thats just what im gonna do! lol
and yes squats are tough, but i love em

[LiftNeat]

what are you squatting right now? Out of the big three Ive had difficulty with squats but im finally getting form down and using some decent weight.

Edit: nevermind I just looked at your sig and saw your squat. good job

[Not So Big]

CHEST
DB Press - 25X12, 35X12, 50X8, 75X8
Incline BB Bench - 135X12, 155X8, 135X12

LEGS
Squats - 45X12, 135X12, 185X6, 215X5
Stiff Leg Dead Lift - 45X12, 135X10, 155X12, 175X8

TRICEPS, BICEPS
Dips - 2 sets
Overhead DB extension - 60X10, 70X10, 75X10
Overhead Cable Extensions - 60X15, 80X12, 100X15
BB Curls - 40X13, 60X10, 80X8
Preacher Curls - 50X10, 60X15
Hammer Curls - 30X8, 25X10


*Chest - it was a decent workout, 75X8 was a new record for me on the Dumbbell Bench so i was happy with that

*Legs - i actually was doing squats with this big guy who wanted to use the squat rack also so that was a little bit of motivation for me.. and i went heavier then last week on Stiff Leg Dead's so that was good, next week i will add some more weight on but since its the second week i have done them i was trying to focus more on form.. if anyone has any tips on them feel free to let me no since im just learning them

*triceps, biceps - it was a good workout, i went to golds gym for the first time and i liked it alot there so i was all pumped and ready to lift, doing 80 for 8 reps on Barbell curls was good for me

*I havent updated this journal in awhile because i am on vacation, and i did all 3 of those workouts at different gyms while on vacation, so for everyone who makes excuses for not going to the gym, you can always find a way.. i got a chance to lift in 3 diff gyms while on vacation and it was easy to do.. next week on squats im going to 225(two, 45 pound plates on each side.. lol)
peace brothas

[Not So Big]

Originally posted by LiftNeat
what are you squatting right now? Out of the big three Ive had difficulty with squats but im finally getting form down and using some decent weight.

Edit: nevermind I just looked at your sig and saw your squat. good job thats good that your getting good form, i worked out with a friend this week and was showing him how to do squats and he was having a problem with good form also, but practice with the bar and you will get it down on no time

what do u mean out of the big three btw?

[Heisman]

The big three are: bench press, squat, and deadlift.

Nice workouts. I can't really help you with the Slds, since I am about to start them myself.

[Not So Big]

Originally posted by Heisman
The big three are: bench press, squat, and deadlift.

Nice workouts. I can't really help you with the Slds, since I am about to start them myself. oh, i thought thats what the big three were but i wasnt sure. thanks and i could probly ask someone at the gym for help with the SLDL's, btw good job on ur new maxes, u really made a good increase

[Heisman]

Thanks bro. I'm sure you will do the same the next time you max out.

[LiftNeat]

good workouts again. With SLDL's remember to keep your back straight and keep your head up and bring the bar down almost like your trying to touch your toes.

[Not So Big]

Originally posted by LiftNeat
good workouts again. With SLDL's remember to keep your back straight and keep your head up and bring the bar down almost like your trying to touch your toes. yea thanks liftneat, when u do them do u keep ur legs locked or bend at the knees slightly? it seems everyone has different opinions on it

[LiftNeat]

I bend them very slightly. I wish I knew how to attach pics because my friend took a pic of me in the gym doing SLDL's a month ago on his cell phone and sent it to me via email . I still have the pic saved

[Not So Big]

Originally posted by LiftNeat
I bend them very slightly. I wish I knew how to attach pics because my friend took a pic of me in the gym doing SLDL's a month ago on his cell phone and sent it to me via email . I still have the pic saved where it says attach file.. click the button that says browse, then find the pic wherever u have it saved on your computer and upload it, then just submit

[LiftNeat]

ok im gonna try and post this pic. My first ever attempt at doing this here so work with me!

[Heisman]

Originally posted by LiftNeat
ok im gonna try and post this pic. My first ever attempt at doing this here so work with me!

Good job.

That is great form by the way.

[Not So Big]

Originally posted by LiftNeat
ok im gonna try and post this pic. My first ever attempt at doing this here so work with me! thanks for posting the pic, i think when i do it i bend my back some.. or maybe i just think that i am, i guess i can have someone tell me when i do them next time if i keep my back straight, anyway looks like good form to me.. well im sick as a mug but today is shoulders day and i love my boulders so i mite lift anyway, we will see what happens.

[Not So Big]

UPDATE
military press 1/29/04 - 115X8 ...... 3/07/04 - 135X7
Bench Press 1/30/04 - 155X5 ...... 3/17/04 - 185X4
Squats 2/02/04 - 185X5 ...... 3/21/04 - 215X5
DB Shoulder Press - 2/09/04 - 55X8 ..... 3/22/04 - 70X6



Military press - went up 20 pounds in about 5 weeks
Bench Press - went up 30 pounds in about 6 weeks
Squats - went up 30 pounds in about 6 weeks
DB Shoulder Press - went up 15 pounds for each hand in about 6 weeks


*those are some of my increases, i think im doing pretty good especially with my shoulders and my squats..

[Heisman]

Awesome job, but why did the dumbell presses go up 15 pounds each while the military press only went up 20 pounds?

[Not So Big]

Originally posted by Heisman
Awesome job, but why did the dumbell presses go up 15 pounds each while the military press only went up 20 pounds? not really sure, maybe because i do DB shoulder press more often then the barbell shoulder press(military).. thats the only thing i could think of, either way im still pretty happy with the results on them.

[Not So Big]

SHOULDERS
well i just did a shoulder workout, but since i didnt go to school today that means i cant go to the gym, so i just lifted in my garage with what equipment i have while my moms at work lol
so this is what i did

4 sets of standing military press(i usually do them seated)
3 sets of DB lateral raises

thats all i did because i only have 115 pounds for a barbell and a set of 20 pound DB's.. i had to work with what i had.
BUT I FINALLY SAW MY FIRST VEIN IN M Y SHOULDER! while i was drinking my postworkout shake i was flexing in the mirror to see my pumped up delts and i saw a vein come out lol, i have only sein a few feins on my forearms and bicep before so one on my delt got me all excited lol

[LiftNeat]

good job man!

[Not So Big]

LEGS
HERE WE GO, ONCE AGAIN WENT UP ON SQUATS!! LEIGHTWEIGHTT!!

squats - 45X12, 135X10, 205X6, 225X5(THATS RITE, 225!!)
leg extensions - 4 sets
leg curls - 4 sets


5 days ago i did squats and did 215 for 5 reps, now today i did 225 for 5 reps.. im tellin ya im gonna have tree trunks for legs in no time, my first contest i just want to destroy everyone with my legs lol, since most people neglect there legs i want to make sure when i do my first competition, i am gonna have the biggest legs there!! come on brothas, SQUAT TILL YOU PUKE!:)
(yes im very happy rite now)

[LiftNeat]

greaty to hear youre progressing, got any pics??

[Not So Big]

Originally posted by LiftNeat
greaty to hear youre progressing, got any pics?? soon, im probly gonna take some lifting pics and then a little posedown after one of my workouts, but my stats are in my signature if that helps anyway, gotta tan first to!

[theq]

Hey Not so big i like your working out it is quite similar to mine, also good to see some impressive gains in lifting over a few short months.

[Not So Big]

Originally posted by theq
Hey Not so big i like your working out it is quite similar to mine, also good to see some impressive gains in lifting over a few short months. thanks theq, i like how i train, cool to kno someone elses training is similiar, good luck with completing your goals to weigh 200

[Not So Big]

CALVES, ABS
4 sets calf raise on leg press
4 sets calf raise standing on a box on smith machine
4 sets crunches on ball
4 sets hanging leg raises

BACK
3 sets wide grip pull ups - 3 sets to failure
3 sets DB rows - 65X10, 65X10, 65X8
3 sets close grip pulldowns - it was like 100 pounds around i forgot to write it down
3 sets weighted hyper extensions - 25 pound plate holding

[theq]

Good workout man, like the hyper extensions!

[Heisman]

Nice workout, but don't forget the weight that you use! Now you won't know what to do next time.

[Not So Big]

Originally posted by theq
Good workout man, like the hyper extensions! thanks, yea i alwyas get a amazing pump in my lower back from the hyper extensions

[Not So Big]

Originally posted by Heisman
Nice workout, but don't forget the weight that you use! Now you won't know what to do next time. thanks, yea i kno i was bein lazy.. i signed up to a new gym today and wasnt even thinkin about filling out my journal i usually bring to the gym, but i like my new gym so its all good my brotha..
btw, i havent been to your workout journal in a little while, have u got your new program all set up, exercises and everything done yet?

[Heisman]

Originally posted by Not So Big
thanks, yea i kno i was bein lazy.. i signed up to a new gym today and wasnt even thinkin about filling out my journal i usually bring to the gym, but i like my new gym so its all good my brotha..
btw, i havent been to your workout journal in a little while, have u got your new program all set up, exercises and everything done yet?

LMAO. You're too lazy to click on my journal so you type up the question.

Yeah I got a new program figured out. I've done two workouts so far, and the third one will be coming tonight.

[Not So Big]

Originally posted by Heisman
LMAO. You're too lazy to click on my journal so you type up the question.

Yeah I got a new program figured out. I've done two workouts so far, and the third one will be coming tonight. ohh ill have to check out your journal then, tomorow is a rest day(also got job interview!)but friday ima go back to the gym and i GAURENTEE YOU, i will set a new best for me, im not sure what im gonna do it on but im doing it, i just kno i will..

[Heisman]

What job are you going for?

Good luck with the interview. Remember to shake the interviewer's hand when you first see him/her!

[Not So Big]

Originally posted by Heisman
What job are you going for?

Good luck with the interview. Remember to shake the interviewer's hand when you first see him/her! well i kind of already have the job, my mom is friends with the manager of the store and i just have to go in and talk to him, but i talked to him a few times before so inless i go in drunk or high or something lol, then i most likley got it. just trying to be a bagboy or somethin since im only 15... but money is money

[Not So Big]

4/2/04 CHEST, TRICEPS
DB BENCH - 25X12, 35X10, 45X10, 80X7, 85X5
Incline DB Bench - 60X8, 70X6, 55X10
BB Skullcrushers - 55X10, 55X10, 60X8
Rope Pushdowns - 60X10, 60X8, 60X8


*well, i promised a new personal record, and look what i went and did.. set a new personal record, i never even did 80's on DB bench so i did them.. then decided, im bout to set a even better PR.. went to the 85's...

*triceps seemed like a good workout even tho it was short, but its all good

[Heisman]

Great job bro. I had a great workout today as well. Maybe if you actually checked my journal you would see it. ;)

[Not So Big]

Originally posted by Heisman
Great job bro. I had a great workout today as well. Maybe if you actually checked my journal you would see it. ;) i do check it but ur so popular over there it seems my posts are useless.. lol, actually im gonna go look at it now.. i havent seen any of your new workouts since u started ur new program so ill have to look for it.. whats ur thread up to now like 80 pages long?lol peace brothaaa

btw.. i did said i used the 85's on DB bench.. yea the 85's.. my weightlifting teacher was even impressed, lol

[Not So Big]

4/03/04 BICEPS, FOREARMS
DB curl - 20X12, 25X8, 35X8, 40X8 <--little help on last rep)
BB Curls ( real slow movement ) - 50X12, 60X12
Hammer Curls - 25X12, 30X12
BB Wrist curls - 40X15, 50X15, 50X15, 60X12

*good workout, used the 40's on DB curls and i havent done that before, kept good form also.. i think mybiceps are starting to actually grow.. measured in at 15"arms this morning when i woke up.. so my arms ahve gotten biger, great job to me

[LiftNeat]

great job esp. for your age!

[Not So Big]

Originally posted by LiftNeat
great job esp. for your age! thanks liftneat, i always thought i was doing pretty good for my age(15) but thats no excuse to not do even better at my age! peace brotha

[BigKazWSM747]

nice workouts. keep up the good work! :cool:

[Not So Big]

Originally posted by BigKazWSM747
nice workouts. keep up the good work! :cool: thanks bigkaz, i def will keep up the good work, and times it by 4, if that makes any sense

[Heisman]

Nice curls!

[Not So Big]

Originally posted by Heisman
Nice curls! thanks mr heisman, i still wish i could Deadlift as much as you tho..
off topic:i decided when i hit 200 pounds in weight im gonna look for a competition to enter(itd be my first)and start cutting down for that whenever it would be.. got to start researching how to cut down properly for a contest!

[Heisman]

Originally posted by Not So Big
thanks mr heisman, i still wish i could Deadlift as much as you tho..
off topic:i decided when i hit 200 pounds in weight im gonna look for a competition to enter(itd be my first)and start cutting down for that whenever it would be.. got to start researching how to cut down properly for a contest!

Mr. Heisman LOL. Heisman will do just fine. No need for the mister.

Check out the contest prep section.

[Not So Big]

Originally posted by Heisman
Mr. Heisman LOL. Heisman will do just fine. No need for the mister.

Check out the contest prep section. yea i was looking for that section, im just to dumb to find it lol
btw, tomorow is legs day so check for my new record cuz squats with 230 for 5 reps is coming my way. i cant wait to win a contest lol. i posed in the mirror earlier and realized i dont kno what the hell im doin either, gotta start practicin

[theq]

good training man keep up the good work

[Not So Big]

Originally posted by theq
good training man keep up the good work thanks, from ur signature it looks like u gained a pound on ur way to cutting down to 200? or am i just reading it wrong, all the arrows in there makes it hard to read lol

[Not So Big]

4/04/04 LEGS
Squats - 45X12, 135X10, 185X5, 230X5<--new record, 225X3 <-- paused at bottom of rep then exploded up
Leg extensions - 100X10, (115X10, 70Xfailure <--drop set)
Standing Calf Raise - 135X15, 195X15, 235X10, (255X12, 115Xfailure <--dropset)

*it was a decent workout, went to 230 on squats and kept the same 5 reps as last time when i used 225, then did a set with 225 after 230 so it went pretty good. . had to leave gym since it closed so no direct work for hamstrings ill have to see about doing some leg curls in 2 days now since the gym owner was closing up the gym, peace

[Heisman]

185 by what? :D

[LiftNeat]

another solid workout man! Check out my journal in the powerlifting/strongmen journal section its my first try at PL'ing

[Not So Big]

Originally posted by LiftNeat
another solid workout man! Check out my journal in the powerlifting/strongmen journal section its my first try at PL'ing ight bro i will when i get back from my walk, thanks btw

[Not So Big]

Originally posted by Heisman
185 by what? :D what the hell are u talking about, stay off the beer lol

[Heisman]

Originally posted by Not So Big
what the hell are u talking about, stay off the beer lol

First of all, I never have and probably never will drink beer.

Second of all, that same post has a last edited by Not So Big at the bottom. Interesting... :D

[Not So Big]

Originally posted by Heisman
First of all, I never have and probably never will drink beer.

Second of all, that same post has a last edited by Not So Big at the bottom. Interesting... :D

yea i kno i clicked post reply after i got thro typing 185X, and then edited and finished it..
btw, thanks for saying good job on the new PR with squats, i appreciate it lol :)

[Heisman]

Great job on the squats!

Happy? LOL.

Seriously though, nice job bro.

[Brego]

Good workout. Nice squats.

[Not So Big]

Originally posted by Heisman
Great job on the squats!

Happy? LOL.

Seriously though, nice job bro. yea thats better, i think ur getting to popular in ur workout log and have no time to tell me how good im doin! atleast now i got about 3 or 4 people who post in here, pretty soon ill have a 100 page thread like u to lol

[Not So Big]

Originally posted by Brego
Good workout. Nice squats. thanks brego
good luck on ur way to getting to 10% B/f to

[Brego]

just saw the DB shoulder press stuff on your signature... thats very good, especially if you are 15?

[Not So Big]

Originally posted by Brego
just saw the DB shoulder press stuff on your signature... thats very good, especially if you are 15? thanks bra, yea im 15. 70's are good, when i hit up them 90's i will be happy

[Not So Big]

DEADLIFTS

45X12, 135X10, 185X8, 205X8, 225X6, 235X10

I did only deadlifts today so i can practice on form since i dont do them alot, and they take alot out of me so i like doing them on a seperate day to put all my energy into them. 235 for 10 reps i thought was pretty decent weight also since i never do them.

[Brego]

nice lifts today. Yeah you are right, 235 for 10 reps is good weight. I like to throw my deadlifts in on back day, but you are right, they take a lot out of you.

[theq]

235 for 10 decent?? are you kidding ?? for someone who is 15 years old that is really amazing man!!!!!

[Not So Big]

Originally posted by Brego
nice lifts today. Yeah you are right, 235 for 10 reps is good weight. I like to throw my deadlifts in on back day, but you are right, they take a lot out of you.


thanks, yea i would do them on back day but its just to much. i dont have alot of endurance i guess




Originally posted by Theq
235 for 10 decent?? are you kidding ?? for someone who is 15 years old that is really amazing man!!!!!

lol, well thanks bro, i dont find it to amazing. actually i thought it wasnt even good i see alot of people on here's Deadlifts alot higher numbers then that.

[theq]

trust me u are doing great kid!

[Brego]

they may be higher, but they aren't 15 either :) your deadlifts are great man. keep it up

[Not So Big]

Originally posted by theq
trust me u are doing great kid!
thanks, i plan on doing my best. another reason i think that i gain quickly is because how serious i am about bodybuilding, my training is so intense i blow the roof off of the gym lol, and my nutrition is also really good, i get about 220-250 grams of protein, 300 grams of carbs, and probly around 50 grams of fat a day. all from good sources to, and i dont do anything all day except go on the computer,sleep,eat,workout,go to school. so i have plenty of rest time, enough of my rambling



Originally posted by Brego
they may be higher, but they aren't 15 either :) your deadlifts are great man. keep it up
thanks brego, people telling me my lifts are good makes me want to improve even more so instead of having great lifts, i can have outstanding ones.

side note: tomorow is shoulders day, if i use Dumbells for shoulder press i plan on hitting up the 75's for a new record, if i use barbell tho i plan on hitting up 140lb's for a new record also. peace

[theq]

great diet, thats much more protein than me i get abou 150-200 if i am lucky

[LiftNeat]

Nice deadlifts bro, are you using wrist straps? If I were your Id use heavier weight and lower reps on the deads, but thats just me.

[Not So Big]

Originally posted by LiftNeat
Nice deadlifts bro, are you using wrist straps? If I were your Id use heavier weight and lower reps on the deads, but thats just me. thanks brotha. nope, no wrist straps or even gloves.
yea i probly should do a heavier set with fewer reps, but i was trying to concentrate on form today since i dont do deads that often. next time i do them i probly will do a set with like 3 reps, hopefully at like 260lb's.

[LiftNeat]

Originally posted by Not So Big
thanks brotha. nope, no wrist straps or even gloves.
yea i probly should do a heavier set with fewer reps, but i was trying to concentrate on form today since i dont do deads that often. next time i do them i probly will do a set with like 3 reps, hopefully at like 260lb's.

Im sure you could hit 260 for atleast 4 , Your 1rm for DL's is probly about 310lbs.<-- I used the epley equation to get that and its a very accurate calculation in my experience.

[Not So Big]

Originally posted by LiftNeat
Im sure you could hit 260 for atleast 4 , Your 1rm for DL's is probly about 310lbs.<-- I used the epley equation to get that and its a very accurate calculation in my experience. what is a epley equation? i dont kno about 310 bein my 1RM, probly more in the 320 range. j/k, but i hope its in the 300 area somewhere, either way the pump from deads is amazing!

[LiftNeat]

Originally posted by Not So Big
what is a epley equation? i dont kno about 310 bein my 1RM, probly more in the 320 range. j/k, but i hope its in the 300 area somewhere, either way the pump from deads is amazing!

I got the epley equation from deepsquatter.com its a real good formula for finding your one rep max.

ill show you the equation: you take the reps performed so in your case 10 and multiply that by .033 and that equals .33 and then you take that and multiply it by the weight used which was 235 and that equals 77lbs and the final part of the equation is to take the 77lbs and add it to the weight used which was 235. so 235+77=312lbs approx. 1RM

if the equation is a little confusing just lemme know and ill try and explain it again.

[Not So Big]

Originally posted by LiftNeat
I got the epley equation from deepsquatter.com its a real good formula for finding your one rep max.

ill show you the equation: you take the reps performed so in your case 10 and multiply that by .033 and that equals .33 and then you take that and multiply it by the weight used which was 235 and that equals 77lbs and the final part of the equation is to take the 77lbs and add it to the weight used which was 235. so 235+77=312lbs approx. 1RM

if the equation is a little confusing just lemme know and ill try and explain it again. i understand, i wonder how they actually would come up with that formula. Maybe i will decide to max out on Deadlifts in the near future but i dont have any plans on it now.
just ate chicken and potatoes. mmm it was good as a mug
i mite get some lifting pics up soon, i kind of want to get my lifts higher and add on atleast another 10 pounds in bodyweight tho before i post my pics up so it mite note be for another 2 months lol.

[LiftNeat]

Originally posted by Not So Big
i understand, i wonder how they actually would come up with that formula. Maybe i will decide to max out on Deadlifts in the near future but i dont have any plans on it now.
just ate chicken and potatoes. mmm it was good as a mug
i mite get some lifting pics up soon, i kind of want to get my lifts higher and add on atleast another 10 pounds in bodyweight tho before i post my pics up so it mite note be for another 2 months lol.

Some pics would definately be cool. **** I was just looking for some damn potatoes at my house but we dont have any . o well I just ate a tuna sandwich on whole wheat, a protein bar, and some whole wheat pasta. OO btw i bought a box of designer whey protein bars at the mall for 2 bucks because they expire at the end of april!

[Not So Big]

Originally posted by LiftNeat
Some pics would definately be cool. **** I was just looking for some damn potatoes at my house but we dont have any . o well I just ate a tuna sandwich on whole wheat, a protein bar, and some whole wheat pasta. OO btw i bought a box of designer whey protein bars at the mall for 2 bucks because they expire at the end of april! 2 bucks for the whole box? damn thats cheap. i payed 6 bucks for a box of protein bars that were on sale, thee first few were good then i get sick of them. tuna sandwhich, protein bar, whole wheat pasta for one meal? damn brotha u must have a real fast metabolism to not gain any fat off that, if i eat one thing out of proportion i look as fat as dumbo the elaphant lol.

heres a pic from awhile ago, but i am 25-30 pounds heavier now from this pic so i obviously have a good amount more size then from this pic, but its all i got so u could check this one out for now anyway

[LiftNeat]

Originally posted by Not So Big
2 bucks for the whole box? damn thats cheap. i payed 6 bucks for a box of protein bars that were on sale, thee first few were good then i get sick of them. tuna sandwhich, protein bar, whole wheat pasta for one meal? damn brotha u must have a real fast metabolism to not gain any fat off that, if i eat one thing out of proportion i look as fat as dumbo the elaphant lol.

heres a pic from awhile ago, but i am 25-30 pounds heavier now from this pic so i obviously have a good amount more size then from this pic, but its all i got so u could check this one out for now anyway

gotta eat big to get big man, but I am holding some bodyfat. Damn dude you must be huge now!

[Not So Big]

Originally posted by LiftNeat
gotta eat big to get big man, but I am holding some bodyfat. Damn dude you must be huge now! not huge, i am'Not So Big' lol. but i will be big one day
btw:i kno the back double bicep shot i just posted is bad posing but i didnt kno how to pose back then, actually i still dont but its all hood,
not sure when the pic was taken but it wasnt in 2004. sometime in 2003.

[LiftNeat]

Originally posted by Not So Big
not huge, i am'Not So Big' lol. but i will be big one day
btw:i kno the back double bicep shot i just posted is bad posing but i didnt kno how to pose back then, actually i still dont but its all hood,
not sure when the pic was taken but it wasnt in 2004. sometime in 2003.

Ya i was gonna say you probly want to hold your arms up higher on the pose. Got any more pics?

[Brego]

220-250 grams of protein a day? You are doing better than me. I get 190-210 a day. Only 150g of carbs though, but I am on a cutting diet :)

[Not So Big]

Originally posted by LiftNeat
Ya i was gonna say you probly want to hold your arms up higher on the pose. Got any more pics? nope no more pics, like i said that was taken some time in 2003, about 25 pounds ago, i think i weigh like 150 when that pic was taken now im around 178-182 depending on water weight at the time, but even in that pic i think u can tell my shoulders are my best bodypart but i hate shoulders then, now i have BOULDERS! peace brotha

[Not So Big]

Originally posted by Brego
220-250 grams of protein a day? You are doing better than me. I get 190-210 a day. Only 150g of carbs though, but I am on a cutting diet :) sometimes its hard to get it all in but if i eat every 2 1/2 - 3 hours it isnt to hard. 190-210 isnt bad either, i guess it all depends on ur goals tho. good luck with your cutting diet to.

[Heisman]

You're still pretty far from me on deads. :D

Seriously though, I wouldn't max out if I were you. Since you are worried about your form, start doing sets of 9, then 8, then 7 until you know that your form is good. Then start doing heavy sets of 4 and 5. To be honest, you aren't at my level on deads yet, but, since you haven't done them much, you will probably catch up to me after you start doing the heavy sets.

So, keep practicing and start doing them heavy and we'll see where both of us are at in 3 months. (I'll be lower because I will have just gotten back from the 3 week camp, so lets make it 4 months for the muscle memory.)

[Not So Big]

Originally posted by Heisman
You're still pretty far from me on deads. :D

Seriously though, I wouldn't max out if I were you. Since you are worried about your form, start doing sets of 9, then 8, then 7 until you know that your form is good. Then start doing heavy sets of 4 and 5. To be honest, you aren't at my level on deads yet, but, since you haven't done them much, you will probably catch up to me after you start doing the heavy sets.

So, keep practicing and start doing them heavy and we'll see where both of us are at in 3 months. (I'll be lower because I will have just gotten back from the 3 week camp, so lets make it 4 months for the muscle memory.) yea i kno im not to your level yet on the deads but its all good, i was happy with my 235 for 10 reps. i will keep practicing on form since thats most important. btw what 3 week camp did u go to and why?
did u see the pic of me i posted?i kno its realold but u can get an idea of my size about 25 pounds ago, now ive moved onto bigger and better things(muscle size)

[Heisman]

Originally posted by Not So Big
yea i kno im not to your level yet on the deads but its all good, i was happy with my 235 for 10 reps. i will keep practicing on form since thats most important. btw what 3 week camp did u go to and why?
did u see the pic of me i posted?i kno its realold but u can get an idea of my size about 25 pounds ago, now ive moved onto bigger and better things(muscle size)

I haven't gone to the 3 week camp yet. I talked about it in my journal. It should be on one of the last 3 pagest. It'll be from June 14- July 3, I think.

You looked good in that pic. Try to get some updated ones, since 25 pounds is a lot.

[Not So Big]

SHOULDERS, FOREARMS, TRAPS
BB Shoulder Press - 45X12, 95X8, 135X10, 140X6, 95X12(slow reps)
DB Lateral Raises - 20X15, 25X10, (25X8,15X10<--dropset)
Bent over lateral raises - 10X12, 10X15
BB Shrugs - 135X15, 155X15, 155X15, 135X15
BB Wrist Curls - 50X20+, 60X20
Rope Wrist Curls - 5 pound weight, then a set witha 10 pound weight

*rope wrist curls is that exercise where u hold a peice of wood or a bar or something with a rope tied to it, and a weight at the bottom of the rope and u hold ur hands straight out and just turn the bar so the weight comes up and down. i didnt kno the name so i just called it rope wrist curls *


*it was a decent workout, i was expectign a couple more reps on the BB Shoulder press but i guess i cant complain i still went up from last time. The shrugs were pretty difficult but i still got thro the sets anyway. i was gonna take pics of this workout to but then i couldnt find the digital camera so maybe next time*

[Jocableguy]

Nice presses man. Keep up the good work. Good difference since first post.

[LiftNeat]

F'n nice barbell shoulder press

[Not So Big]

Originally posted by Jocableguy
Nice presses man. Keep up the good work. Good difference since first post. thanks brotha, yea it is a good diffrence since 2 months ago or whenever i started this

[Not So Big]

Originally posted by LiftNeat
F'n nice barbell shoulder press yea rite i need to lift heavier im sick of this leightweight nonsense, but it is pretty good thanks brotha from anotha motha

[RobArson]

Originally posted by LiftNeat
F'n nice barbell shoulder press

Yeah, and your DB shoulder press is only 15lb. lighter than your DB Bench. Very good sh*t.

[Not So Big]

Originally posted by RobArson
Yeah, and your DB shoulder press is only 15lb. lighter than your DB Bench. Very good sh*t. thanks, but my chest doesn tget hit as much as i think it should when i do any kind of benching, i think it alwyas hits my front delts more.. which kind of sucks since i need to imporve my chest. oh welll thansk brotha

[Jimineye]

Originally posted by Not So Big
thanks, but my chest doesn tget hit as much as i think it should when i do any kind of benching, i think it alwyas hits my front delts more.. which kind of sucks since i need to imporve my chest. oh welll thansk brotha


How is your spacing when you do bench? Try spacing your hands out further to get more chest emphasis.

[Not So Big]

Originally posted by Jimineye
How is your spacing when you do bench? Try spacing your hands out further to get more chest emphasis. i use to do it so that i put my hands on the bar a little bit widerthen shoulder width, but not much more. last time i did bench i held it a little wider grip and i felt it more on the outer part of my chest and lats. thats why i usually stick to DB bench and just try to get a good ROM, they seem to work pretty good

[BigKazWSM747]

solid workout. presses look very good.

[Not So Big]

Originally posted by BigKazWSM747
solid workout. presses look very good. thanks brotha

[Brego]

Yeah good workout. I keep my hands a little more than shoulder width on bench, but not much wider. I am going to start an 8 week bench routine next week where you alternate between BB bench and DB bench each week, best of both worlds. If you bench 275, it is guaranteed to take you to 315 after 8 weeks. The guy who gave it to me on here said it worked for him too.

[Not So Big]

Originally posted by Brego
Yeah good workout. I keep my hands a little more than shoulder width on bench, but not much wider. I am going to start an 8 week bench routine next week where you alternate between BB bench and DB bench each week, best of both worlds. If you bench 275, it is guaranteed to take you to 315 after 8 weeks. The guy who gave it to me on here said it worked for him too. thanks. 40 pounds in 8 weeks, thats pretty good if u ask me. good luck with that program. mind putting up the link it it

[Brego]

Here is a link to the forum thread where he explained it to me. Scroll down the thread till you see HardHeaded's first post.

http://forum.bodybuilding.com/showthread.php?s=&threadid=238298&highlight=Dumbbell+bench

You alternate each week. Week #1 you do BB bench, Week #2 you do DB bench, and so on.

You ALWAYS do DB incline press.

[Heisman]

Good luck with the program. Let's see how it works.

[Not So Big]

BICEPS, TRICEPS
Dips - 2 sets bodyweight
overhead DB extension - 35X12, 55X12, 75X10
Overhead Cable tricep pressout - 80X20, 100X12, 120X8
Barbell Curls - 60X12, 70X10, 90X8 <--YUH NEW RECORD
Standing DB Curls - 25X12, 30X10, 35X10
Hammer curls - 30X12

LEGS
Squats - 45X12, 135X12, 225X5, 235X4
Leg Extension - 3 sets (dont rememeber weight)
Leg curl - 2 sets
Donkey Calf raises - 3 sets
Standing Calf raises - 2 sets
Seated Calf raises - 2 sets

BACK
Widegrip pull up/chins - bodyweight till failure - 2 sets
Widegrip lat pulldown - 3 sets, 120 pounds
Close grip pulldowns - 3 sets
Deadlifts - 135X12, 185X12, 225X8, 225X10



*the arm workout i got a good pump, i was happy with the 90 pound BB curls for 8 reps

*leg workout - i wanted/expected to do more on squats but i had a bad day, i just woke up like 45 minutes b4 i worked out and had to go to the gym since they were closing early cause of easter.. next leg workout i will hit the weights hard tho, i liekd the donkey calf raises alot(my gym doesnt have that i was ata diff gym then usual cuz on vacation)

*back workout was decent, didnt go real heavy on deadlifts again but maybe next workout ill go heavy and do only 3 reps for my last set of them* i dont rememeber the weight of some of my exercises because i was on vacation and didnt have my workout log or anything with me so i just wrote on here the lifts i rememeber, peace

[Brego]

good workout man, especially on the BB curls.

I tell this to everyone, you should try doing straight legged deadlifts from hamstrings in place of leg curls one week. They are great.

[Not So Big]

Originally posted by Brego
good workout man, especially on the BB curls.

I tell this to everyone, you should try doing straight legged deadlifts from hamstrings in place of leg curls one week. They are great. thanks bro, yea i do them sometimes, but the gym was closing and i would not have had time, but your right i do neglect my hamstrings and dont hit them as hard as my quads.
what do u think about DB lunges, maybe ill try doing them for somehting diffrent on my hamstrings

[LiftNeat]

Good workouts I like the BB curls. Definately up the weight on those deadlifts I can see you tearing those up

[Not So Big]

Originally posted by LiftNeat
Good workouts I like the BB curls. Definately up the weight on those deadlifts I can see you tearing those up thanks liftinneat, yea i probobly will go heavy next time on the deads and do a set for like 3 reps.

btw, what does ur username mean? liftneat, does that mean like lift with good form? lol

[LiftNeat]

Originally posted by Not So Big
thanks liftinneat, yea i probobly will go heavy next time on the deads and do a set for like 3 reps.

btw, what does ur username mean? liftneat, does that mean like lift with good form? lol

lol it means lift and eat. I would say warmup with one set of light DL's ie 135x6 and then hit 274x4-6 for 2 or 3 sets

[Brego]

Originally posted by Not So Big
thanks bro, yea i do them sometimes, but the gym was closing and i would not have had time, but your right i do neglect my hamstrings and dont hit them as hard as my quads.
what do u think about DB lunges, maybe ill try doing them for somehting diffrent on my hamstrings

DB lunges are killer. I haven't done them in awhile, but may start. They are a great exercise as well IMO.

[Not So Big]

Originally posted by Brego
DB lunges are killer. I haven't done them in awhile, but may start. They are a great exercise as well IMO. yea i did them a few times and liked them

[Not So Big]

a few people had asked if i had any pics, well i took some but i did on my own so i couldnt do any real poses only front and side relaxed.. so for now thats what i have.

[Not So Big]

heres another, tricep but blurry

[theq]

good workout man keep it up

[Not So Big]

db shouulder press - 3 sets of ****
later raises - 3 sets with a dropset full of nonsense


* i dont kno what happened, it was absolutley my worst workout ever, wasnt motivated wasnt in a good mood, i was hungry, it was terrible, i rate this workout a big 2 thumbs down with 2 middle fingers up... definitly pissed me off even more.
i also had a peice of salt off of a pretzel get stuck in my eye and couldnt get it out for about 20 minutes and was in the gym bathroom having like 7 heart attacks trying to get it out

[theq]

lol at the salt thing, sorry . Man dont let it get you down about the workout, u can use this bad workout to motivate yourself into better one next time.

[Not So Big]

Originally posted by theq
lol at the salt thing, sorry . Man dont let it get you down about the workout, u can use this bad workout to motivate yourself into better one next time. yea rite when i got home i was flipping out cuz i was real mad about the workout but im going to use it as motivation
on a good note tho, these girls were telling me to flex today and i was like na i dont got no muscle and there like yea u do i see come on flex! and i was jus like na and then left lol. it was annoying but atleast i kno im not a skinny weiner like everyone else in school:)

[Brego]

Originally posted by Not So Big
yea rite when i got home i was flipping out cuz i was real mad about the workout but im going to use it as motivation
on a good note tho, these girls were telling me to flex today and i was like na i dont got no muscle and there like yea u do i see come on flex! and i was jus like na and then left lol. it was annoying but atleast i kno im not a skinny weiner like everyone else in school:)

hahah. as long as the girls are impressed, thats all that matters.....almost :)

[Heisman]

Originally posted by Not So Big
yea rite when i got home i was flipping out cuz i was real mad about the workout but im going to use it as motivation
on a good note tho, these girls were telling me to flex today and i was like na i dont got no muscle and there like yea u do i see come on flex! and i was jus like na and then left lol. it was annoying but atleast i kno im not a skinny weiner like everyone else in school:)

You did the right thing. Walk away and don't flex. Leave them begging for it. That's what you are supposed to do. :D

Just put the bad workout behind you and kill the weights next time.

[Not So Big]

Originally posted by Brego
hahah. as long as the girls are impressed, thats all that matters.....almost :) yea, having the girls say stuff about ur muscles is cool but i wish i was just huge so i could like no that i am actually big and not just the people who dont workout tell me im big, I WANT A HUGE BODYBUILDER TO SAy'DAMN BROTHA, I WISH I WAS THAT BIG AT UR AGE!'then id b like hellllll yeah braaa. lol ok enough of that

[Not So Big]

Originally posted by Heisman
You did the right thing. Walk away and don't flex. Leave them begging for it. That's what you are supposed to do. :D

Just put the bad workout behind you and kill the weights next time. well look who it is. i thought u had officially left my journal lol

yea but sometimes i just wish i could flex my bicep and break there teeth because its so big lol.

yea i hate badworkouts, but u dont understand how bad this one was.. it was absolutley terrible. i think the salt in my eye had something to do with it, i asked the guy at the gym for tape so i can tape my eye closed and not have to hold it shut because when i opend it it would burn like crazy lol

[Heisman]

Originally posted by Not So Big
well look who it is. i thought u had officially left my journal lol

yea but sometimes i just wish i could flex my bicep and break there teeth because its so big lol.

yea i hate badworkouts, but u dont understand how bad this one was.. it was absolutley terrible. i think the salt in my eye had something to do with it, i asked the guy at the gym for tape so i can tape my eye closed and not have to hold it shut because when i opend it it would burn like crazy lol

I haven't posted in any journal lately. I'm starting again now.

[Brego]

There is this guy on roids that lifts at my gym. They call him Tree. Hes about 23 or so (I go to college, lift in the university fitness center) He is by far the biggest guy there, not an ounce of fat on him. Strong as an ox. I always say "I wish I could be that big." But I would never put roids in my body, even though seeing guys that huge make it tempting. So I am just happy with where I am I guess. It sucks to make slow progress in size, but it is progress nonetheless.

[Not So Big]

BICEPS, TRICEPS
DB Curls - 20X10, 25X10, 35X10, 40X8
Standing Preacher Curl - 60X12, 70X10
Hammer curls - 25X12, 30X10

Seated Cable pressouts - 4 sets, 90X20, 100X20, 120X20, 120X20(pic attached to see what it is cuz i made the name up)
Tricep Pressdowns - 4 sets 100X15, 120X12, 150X10, 150X12



it was a good work out, got real good pump.. im gettin bak into it, i dont carwe about my bad shoulder workout cause this workout destroyed any arm workout in a long time.. i liked the 40''s for 8 reps on DB curls.:)

[Not So Big]

Originally posted by Brego
There is this guy on roids that lifts at my gym. They call him Tree. Hes about 23 or so (I go to college, lift in the university fitness center) He is by far the biggest guy there, not an ounce of fat on him. Strong as an ox. I always say "I wish I could be that big." But I would never put roids in my body, even though seeing guys that huge make it tempting. So I am just happy with where I am I guess. It sucks to make slow progress in size, but it is progress nonetheless. thats cool that u havent went to roids yet, definitly stick with training ur hardest and eating perfect and getting the rite amount of sleep and u will gain, even if it is slow ur rite.. i dont kno why u told me that story but i liked it anyway kind of makes me think i shouldnt think about juicing or anything when i see huge guys in the gym either. cool brotha peace

[Brego]

I told you that story because a few posts up you said you wished you were huge and that you wanted other weightlifters to say "damn I wish he was huge" which is what I say about this Tree guy on roids.

[Not So Big]

Originally posted by Brego
I told you that story because a few posts up you said you wished you were huge and that you wanted other weightlifters to say "damn I wish he was huge" which is what I say about this Tree guy on roids. ohh yea my fault lol. didnt care u posted it i actualy liked reading about 'tree' but i had forgot i said that earlier so i was like what has gotten into brego's mind! haha

u didnt comment on my amazing arm workout!

[LiftNeat]

good arm workout, great drawing :) lol

[Not So Big]

Originally posted by LiftNeat
good arm workout, great drawing :) lol thanks, yea i kno u like them paint skills.. its my carear, cant u tell

[Brego]

your arm workout ruled man, good job. try skullcrushers sometime for triceps. they rule

[BigKazWSM747]

good arm workout. Nice pic BTW but you need to start bulking you resemble a stick figure. :D

[theq]

Good diagram lol

[Not So Big]

Originally posted by Brego
your arm workout ruled man, good job. try skullcrushers sometime for triceps. they rule i usually do skullcrushers but i asked my gym owner for a new tricep routine and he gave me that one and it douched me over pretty good so i was happy with it. thanks btw

[Not So Big]

Originally posted by BigKazWSM747
good arm workout. Nice pic BTW but you need to start bulking you resemble a stick figure. :D thanks brotha,

hmm im not sure if ur saying i look like a stick figure from the paint picture i drew or from my actuall pics of me!! either way im small but its all hood cause im going to be big one day:)

[Not So Big]

Originally posted by theq
Good diagram lol it sure as hell is a good diagram

[theq]

your diagrams are the best you should post a load of pics for different exercises

[Not So Big]

Originally posted by theq
your diagrams are the best you should post a load of pics for different exercises yea i got a collection, im gona start a site with pics to all exercises and even take requests for pics drawn

[SwoleLifter]

haha yea u always drew some funny pics. keep up the art brotha. mad paint skills.

[Not So Big]

Originally posted by SwoleLifter
haha yea u always drew some funny pics. keep up the art brotha. mad paint skills. yea dont worry brotha i got plenty more pictures, my website will be up soon with all my paint skills on it. ;)

goin to publix now, im gonna tear them isles apart intill i find my protein,carbs and DEM ESSENTIAL FATTY ACIDS!!! UKNO HOW WE DO!!!!!!!!!!!!! lol but seriously,im goin to buy food now peace

[Not So Big]

LEGS

Squats - 45X10, 135X10, 225X5, 225X5
Leg extensions - 100X12, 130X10, 150X10, 150X10
Standing Calf raises - 130X20, 150X15, 230X12, (270X12,130X25 <-dropset)

*it was a ok workout, i didnt go up on squats tho like i would have likeed to but maybe i will next week, my goal is to get 225 for 10 reps tho.. but im gonna have to really push hard for that to happen next leg workout.

[Heisman]

Nice arm workout.

225x10 is probably too much. I don't want to sound negative, but going from 5 reps to 10 in one workout is really hard. However, there is only one way to find out. :)

[theq]

nice leg workout

[Not So Big]

Originally posted by Heisman
Nice arm workout.

225x10 is probably too much. I don't want to sound negative, but going from 5 reps to 10 in one workout is really hard. However, there is only one way to find out. :)
yea your right, but im going to go for 225X8 but if i get more then i will be happy.

thanks

[Not So Big]

Originally posted by theq
nice leg workout thanks bro

[Brego]

Good luck on getting your reps for squats next week. Rest up, eat right, and go destroy it.

[BigKazWSM747]

Solid leg workout. You ought to be able to get 225 x 10 you've just got to be psyched before hand. One you start getting above 5 reps a lot of those extra 2-3 is mental if your going for a higher rep max.

[Not So Big]

Originally posted by BigKazWSM747
Solid leg workout. You ought to be able to get 225 x 10 you've just got to be psyched before hand. One you start getting above 5 reps a lot of those extra 2-3 is mental if your going for a higher rep max. yea i kno what u mean about getting psyched up before hand.. i like listening to the eminem song till i collapse because the begining says this...
"sometimes u just feel tired, feel weak,
but when u feel weak.. u feel like u just wanna give up
but u gotta search within u, u gotta find that inner strength, and just pull that **** out of u, and get that motivation to not give up and not be a quitter
no matter how bad u just wanna fall on ur face"

and the chrous has something to do with like'till my legs give out, till my high burn out ima' then somehting else i dont kno but it makes me wanan squat TILL I PUKE!!! lol

[Not So Big]

Originally posted by Brego
Good luck on getting your reps for squats next week. Rest up, eat right, and go destroy it. thanks bro,
chest day is supose to be today but had to go to a job training so i mite have to go to the gym tomoorow to do it instead

[Not So Big]

CHEST
DB bench - 30X12, 40X10, 60X10, 75X6
Incline BB bench - 135X12, 155X10, 165X6, 170X3
Decline BB Bench - 135X12, 135X10, 155X6

*it was a good workout, i didnt have my training partner and i didnt wanna annoy someone to spot me for all my heavy sets so i didnt go up in weight on DB bench, but i had a spotter for the 170 on INcline BB bench because i never did that much weight on that before, i am happy with this workout i really liked getting 170 for 3 on incline.

[theq]

good workout

[Brego]

Good workout. I know what you mean about not wanting to bug people. I lift so much better when I have a partner, but I hardly ever have one :(

[theq]

i am the same brego, i love it when i have someone to train with it motivates me to push harder, also im not afraid of going heavy on things like squats( if i get stuck at the bottom he can grab the bar and dead drop it easy and safe)

[BigKazWSM747]

nice workout, especially on the incline bench.

[Not So Big]

Originally posted by BigKazWSM747
nice workout, especially on the incline bench. thanks brotha


Originally posted by theq

good workout
thanks


Originally posted by Brego
Good workout. I know what you mean about not wanting to bug people. I lift so much better when I have a partner, but I hardly ever have one

yea i dont like aksing people for spots because maybe they want to do a set rite then and dont because theyre spotting me, so i usually ask someone who doesnt seem to bother having a minute rest, thanks brotha