Wanker527's Journal

[Wanker527]

Well after coming off a 10 week upper/lower body twice-a-week split, i was pretty worn out. i took one week off and since have been training purely by instinct (so much more fun :)), but after a couple of weeks i'll settle into a routine. Tonight is leg and back day (i'm working kinda low volume right now because of time constraints, so no problems with that). as of today i'm starting my cut :D i bulked for about 8 months straight and was getting a little off track, which to me means its time for a change.

stats: 20yrs old, 6'2" 215lbs, bf%-not sure, i'd guess around 15%
chest - 45"
arms - ~16.25"
waist - 34"
thigh - 25"
calves - 16" <-boooo`


Max lifts - all a few months old...will update soon.
bench - 275
squat - 345
deadlift - 415** UPDATED PR AS OF 3-3-04

at work right now, but like i said, leg/back day results coming late tonight...BRING THE SH*T! :D haha, can't wait...

[Heisman]

I love your name. Hope everything goes well!

[Wanker527]

Originally posted by Heisman
I love your name. Hope everything goes well!

thanks, i liked your "origin of your name". you-is-man! :D

[scott_donald]

go to see wanker... what you think of the upper/lower stuff...

[Wanker527]

Originally posted by scott_donald
go to see wanker... what you think of the upper/lower stuff...

oh i loved it. my strength didn't change much at all, but i could see improvements in the mirror and on the tape measure nearly every week. after about 8 weeks though it started wearing on me and everything slowed to a halt. the week off really helped, now its time to try something new. i'll definitely go back to it eventually though. there's just something about squatting twice a week that feels right :).

[Wanker527]

Leg Day

I'd planned on working back today as well, but i just didn't have it in me. I don't always train to failure, but i just felt like going all out tonight. Afterwards I felt sick as hell to my stomach...that means i did good :D. I have a migraine right now though, hopefully it'll subside before bedtime.

Warmup - 1 set speed bodysquats w/no weight
1 set deadlifts w/185lbs

Deadlifts - 370x8, 6, 6, 4
395x3 <--grip gave way :mad:

Squats - 310x10
320x8
330x6,4 <--personal bests!

Sldl w/dumbbells - 130'sx10,9,7

Single leg dumbbell calve raises - 80x15,13,11,10,10 <--done on
steps


p.s. i workout at home, so i don't exactly have access to the greatest of equipment. but i think that what i have is just enough to get the job done. :)

Ahhh, just finished my usual post w/o shake of chocolate whey, nesquik, and honey. damn good. feel free to comment, guys.

[Heisman]

Why don't you do deadlifts on back day and and in another leg movement (front squats) on leg day? If you can do 330x6 then you can defenitely do more than 345. Nice lifting.

[waitlifter82]

Interesting p/w shake. Your own creation?? I might give it a try. It sounds better than my chocolate whey/Gatorade combo.

Are you doing any cardio for your cut?? How long are you cutting for?? Ie. Are you cutting for a length of time, or are you cutting until you reach a certain weight/measurement?

[scott_donald]

Originally posted by Wanker527
oh i loved it. my strength didn't change much at all, but i could see improvements in the mirror and on the tape measure nearly every week. after about 8 weeks though it started wearing on me and everything slowed to a halt. the week off really helped, now its time to try something new. i'll definitely go back to it eventually though. there's just something about squatting twice a week that feels right :).

see in my fourth week now i have seen good strength increases... and recovered just to almost where i was at my heaviest... look at my journal did two weeks previous to that...

[Wanker527]

Originally posted by Heisman
Why don't you do deadlifts on back day and and in another leg movement (front squats) on leg day? If you can do 330x6 then you can defenitely do more than 345. Nice lifting.

i did it that way for a long time, but i like this better. i've found that my quads grow better from multiple sets of standard squats alone as compared to squats along w/other quad exercises. my upper body likes high volume, lower body responds better to a somewhat lower volume (calves excluded)...don't really understand it, but thats the way it is. and just to clarify, this is not what i do every leg workout. manytimes i will add in things like lunges, front squats, or single-leg squats just for kicks. and since i hit failure four sets in a row, i didnt really feel like doing anymore quad work :D.

and yeah, all of the maxes are around 3 months old. i'll update them over the next week or two. thats just what i had written in my journal. :)

[Wanker527]

Originally posted by scott_donald
see in my fourth week now i have seen good strength increases... and recovered just to almost where i was at my heaviest... look at my journal did two weeks previous to that...

i like your routine scott. strange how people can respond so differently to similar routines, isnt it?

[Wanker527]

Originally posted by waitlifter82
Interesting p/w shake. Your own creation?? I might give it a try. It sounds better than my chocolate whey/Gatorade combo.

Are you doing any cardio for your cut?? How long are you cutting for?? Ie. Are you cutting for a length of time, or are you cutting until you reach a certain weight/measurement?

yeah, i come up with crap like that all the time, lol :D. most people like to use a dextrose/maltodextrose mix in their post w/o shake. nesquik contains malto, and rather than buy dextrose, i just throw in something else sugary. honey seemed like a good idea since its in liquid form already and it contains antioxidants :). give it a try, its really good.

oh, and post w/o i always take 1000mg of vitamin c and 400 iu's of vitamin e. just thought i'd note that.

[waitlifter82]

I've tried the honey before, but never with the Nesquik. I might get some at the store to see how it tastes.

And I do believe honey contains sucrose (table sugar), but I'm sure it spikes insulin as well.

[Wanker527]

Originally posted by waitlifter82
And I do believe honey contains sucrose (table sugar), but I'm sure it spikes insulin as well.

correct you are :)

[Wanker527]

well some crap came up and i couldnt get to my workout last night, so i fit it in between classes today, i felt pretty weak but here we go anyway...

Chest & Biceps

Warmup - set of pushups
1 set of 10 light flyes

Flat BB Bench - 255 x 5, 5, 5, 5, 4 <--grrrrrr....:mad:

Incline " " - 230 x 5, 4, 4, 4, 4 <--baaaarely got the last one

Flat Flyes - 50 x 10, 10 <--emphasis on painful stretch :D

BB Curls - 110x 11, 10, 9 <--very strict

DB Curls - 60's x 6, 6, 6 <--not as strict

Hammer Curls - 55's x 6, 6, 5


i had to run through it pretty quickly since i only had 2 hours in between classes, i had to rush home, workout, eat, shower, and be back at class...i'm beat...

and for anyone who had questions on my cutting cycle, for the first two weeks i am not going to do any cardio. i am simply slightly reducing my cals, but cardio will be kickboxing on a heavy bag when i get around to it :p hehe, i love hitting stuff.

[Wanker527]

bumping time ;)
supposed to be back day, but had a big party night last night and i dont remember much and for some reason my lats are really sore....i don't know and probably dont wanna know, lol. so tonight will be shoulders/tris instead (update later)...

[scott_donald]

good workout and dont worry it happens to my friends all the time...

[Wanker527]

getting trashed last night really ruined my workout today...i gave it my best though. last time i'm doing that for quite a while, lol.

Shoulders & Triceps

Warmup - light DB shoulder press 1 set of 15

Standing Military Press - 195 x 5, 5, 5, 5, 3 <--not sure what
happened

Bent-over Laterals - 35 x 12, 10, 10 <--very strict

Side Laterals - 45 x 12, 12, 12

Power Shrugs - 300 x 15, 15, 15

JM Press - 185 x 5, 5, 4, 5, 5 <--guess i got a second wind

OH DB Tricep Extension (2-handed) - 105 x 10, 10, 10

Rope pushdowns - 1 dropset - forgot to write the weights and
reps down...

Bent Press - 65 x 12, 12, 12 <--very tiring...i'm gonna hurt
tomorrow. hadn't done these in
a while.


All in all a pretty weak workout. i felt like crap, i lifted like crap, blah. live and learn...i'm gonna destroy my back day tomorrow :cool:. and for those of you who may complain that my traps get hit too often...i disagree. they are one of my fastest growing bodyparts since i started hitting them so many times per week (deads on leg day, shrugs on shoulder day, back day in general). bring the comments guys.

[Wanker527]

delays, delays, delays....
a lot of personal things keep coming up all of the sudden, and i had to postpone my back workout until yesterday. here 'tis:

Back Day

warmup - 1 set of light pulldowns, 12 reps

Pullups w/40lbs attached - 6, 6, 6, 5, 4 <--fairly wide grip

BB Rows - 245 x 5, 5, 5, 5, 5

DB Rows - 95's x 10, 10, 10, 10


I would do T-Bar rows too (love em), but don't have access to do so, and the last time i tried to duplicate it with a barbell stuck in the corner, i put a HUGE hole in the wall, lol.

i did some extreme stretching at the end, followed by some weighted ab work - crunches w/a plate, and leg raises w/dumbbell between my feet. i'm soooooo sore...i never get sore. feels great :).

[scott_donald]

looking good but where are the deads...

[Wanker527]

Originally posted by scott_donald
looking good but where are the deads...

i prefer them on leg day...scroll up ;).

[scott_donald]

Originally posted by Wanker527
i prefer them on leg day...scroll up ;).

fair deals...

[Heisman]

Originally posted by Wanker527
delays, delays, delays....
a lot of personal things keep coming up all of the sudden, and i had to postpone my back workout until yesterday. here 'tis:

Back Day

warmup - 1 set of light pulldowns, 12 reps

Pullups w/40lbs attached - 6, 6, 6, 5, 4 <--fairly wide grip

BB Rows - 245 x 5, 5, 5, 5, 5

DB Rows - 95's x 10, 10, 10, 10


I would do T-Bar rows too (love em), but don't have access to do so, and the last time i tried to duplicate it with a barbell stuck in the corner, i put a HUGE hole in the wall, lol.

i did some extreme stretching at the end, followed by some weighted ab work - crunches w/a plate, and leg raises w/dumbbell between my feet. i'm soooooo sore...i never get sore. feels great :).

Going too wide on pull ups can mess up your shoulders.

Good workouts! It must be irritating to hit 5 reps on every set but only get 4 or 3 on the last one. How long do you rest between the sets?

[scott_donald]

one thing just noticed close grip you get a better rom...

[Wanker527]

i think i should probably clarify. by "fairly wide grip" i mean that my grip is approx 4-5 inches outside my shoulders, so not very wide. i appreciate the tips though guys.

Heisman,
hell yeah its frustrating, lol. but its okay, as (hopefully) you'll see this week i progress in weight and reps pretty frequently. so hopefully you'll be seeing straight 5's on those 5x5's :D. my strength usually still increases slowly while i cut, at least for the first 6-8 weeks then strength sometimes tapers during the times of more extreme cardio. and as for my rest times, i always rest for 2-4 minutes between sets.

also, today i just did my first cardio session. kickboxing on the heavy bag, HIIT style for about 15 hardass minutes and i feel great. VERY tiring...

[Wanker527]

been a little while since i've updated. i've been staying w/family the past five days and commuting to the local gym to get my workouts in ($10 bucks a day...grrrr..). left hamstring was killing me for some reason, so leg workout was postponed until later tonight. i've continued to train upper body though. weights went up just a bit from last week, which i was very happy w/since i'm cutting...

Chest & Biceps 2-18-04

Warmup - set of pushups
1 set of 10 light flyes

Flat BB Bench - 260 x 5, 5, 5, 5, 5 <--VERY happy about this :)

Incline " " - 230 x 5, 5, 5, 5, 4 <--last two sets were TOUGH

Incline Flyes - 40 x 12, 12 <--big stretch

BB Curls - 110x 12, 10, 9 <--had to cheat the last two reps...

Incline DB Curls - 55's x 6, 6

Hammer Curls - 55's x 7, 6, 5, 5

[scott_donald]

looks good...

weldone on increasing th eweight while cutting....

[Heisman]

Good job on the flat bench. If your leg still hurts then I would skip the workout if I were you.

[Wanker527]

did cardio (mild intensity running) on the 19th and 21st. only about 20 minutes each time. once my hammie loosens up again i'll go back to kickboxing and eventually add in some HIIT sprinting at the end of my cut. i've kept my calories at about the same level as they were during my bulk. the extra calories burned from running are doing the job so far. diet is also completely junk-free. i feel energized all the time. my only supplementation is whey, multivitamin, and vitamins c and e.

Shoulders & Triceps 2-20-04

Warmup - light DB shoulder press 1 set of 15

Standing Military Press - 195 x 5, 5, 5, 5, 5 <--yay

Bent-over Laterals - 35 x 12, 10, 10 <--same as last week, i
just noticed.

Side Laterals - 50 x 10, 10, 10

Power Shrugs - 300 x 20, 20, 20<--had to rest a bit between the
last 5 reps to finish the set

JM Press - 185 x 5, 5, 5, 5, 5

EZ-Bar Skullcrushers - 95 x 8, 8, 8 <--extremely strict form, no
failure

Tricep Dips - bodyweight x 20



tonight is to be legs...

[Wanker527]

thanks guys

heisman,
i think i pulled it this past week while i was dragging some crap around the backyard. i didnt really feel it at the time, but the next morning i tried to walk and was like "wtf?!?!". its still pretty tight, but i don't feel any pain. i've been stretching a lot today, so hopefully it'll be ready. if i feel any discomfort tonight i'll probably just call it a day.

[Wanker527]

workout went without a hitch :) no deadlifts or sldl's today because i had family visiting and they were asleep in the next room and i make a lot of noise when i deadlift, lol. squats went down just a tad...frustrating, but it happens.

Leg Day

warmup - jumped rope for 5 minutes outside

Squats - 310 x 10
325 x 6
330 x 5,4

leg curls - ? x 11, 9, 9, 7, 5 <--not sure about the weight
i just slapped every plate i could
fit on there and gave it a shot :D

Single leg dumbbell calve raises - 80x14,12,12,10,10 <--done on
steps

decided to do some abs as well...

weighted crunches w/45lb plate - 20, 15, 15

hanging knee raises - 15, 15, 15

[Heisman]

Nice workouts, especially on the military presses. That is a lot of weight to press overhead. The squats will go up next time.

[Wanker527]

Originally posted by Heisman
Nice workouts, especially on the military presses. That is a lot of weight to press overhead. The squats will go up next time.

thanks man, i appreciate the encouragement :). today is a rest day, thank god lol.

[scott_donald]

ye the rest days are great mine is tommorrow...

[Wanker527]

great back day yesterday. i did deadlifts since i didn't get to do them on my last leg day, soooooo here we go!
Back Day

warmup - was already warmed up from doing some jogging earlier in the day, and had been stretching ever since...

Deadlifts - 375 x 8
385 x 6, 6
395 x 5 <---:D never been so happy w/a lift :D

BB Rows - 250 x 5, 5, 5, 5, 5 <--up 5lbs from last week

DB Rows - 100's x 8, 8, 8, 8 <--felt REALLY heavy to me...

Pullups w/40lbs attached - 6, 6, 5, 5, 5 <--not much change

Power Shrugs - 310 x 20, 20, 20

[scott_donald]

looking great shrugs are massive for all those reps..

[Heisman]

Great job on the deadlifts! You were probably already very fatigued when you got to the one armed rows.

[Wanker527]

thanks guys. the only problem w/the power shrugs is that my grip starts going after the first set, and especially if i've already done deadlifts. i bought some *shudder* straps the other day, and i used them on the last set of shrugs because after about 15 reps i just can't hold the weight. i've always despised straps because i want to force my grip to get even better, but i guess they have their purpose. (though i vow i'll NEVER use them on deadlifts, simply out of spite :))

and i've got a bit of a setback. last night some old wrestling buddies came over and we were wrestling around just goofing off and i broke my right big toe :(. not sure how it'll affect my training, but i guess we'll just have to wait and see. i'll just have to switch up my cardio since i can't run now.

when i get home tonight i'll post my chest workout i did last night...log book is at home.

[Heisman]

Sorry about the toe. If you do squats, deadlifts, or any other exercise where your toe might be a factor, try putting a sponge under it and see if that helps.

Straps are fine; just make sure you do some static holds for your grip.

[Wanker527]

thanks for the tip about the sponge, man! i would've never thought of that. you're a very helpful person and i appreciate all the comments and encouraging words that you give (and i'm sure many others feel the same).

[Heisman]

Thanks for the compliment. You may need more than one sponge, but you'll be able to figure something out.

[scott_donald]

Originally posted by Heisman
Thanks for the compliment. You may need more than one sponge, but you'll be able to figure something out.

i think its funny when you see people with sponges.... they must stink... make sure you wash it...towel for under squat bar and straps for heavy shrugs and deads for me...

[Wanker527]

bis fried from back day, so i left them out. i've gotten my schedule all switched around, and i don't like the overlap i've created so i'm gonna make some changes in the coming 1-2 weeks. overall a pretty weak workout this time :mad:

Chest & Abs from 2-27-04

Warmup - 1 quick sets of pushups

Flat BB Bench - 265 x 5, 4, 4, 4, 4 <--not quite what i was hoping for...

Incline " " - 230 x 5, 5, 5, 4, 4 <--down a bit from last week

Flat Flyes - 50 x 11, 10, 10

didn't write down ab work, but i did 3 sets of weighted crunches, followed by 3 sets of reverse crunches on a decline. that's all i remember, lol.

[Heisman]

Next week you will probably crush the weight in the flat bench. The inclines are okay since you increased the weight with the flat. Next week, kill the weights and have all the reps go up.

[Wanker527]

took a few extra days off so that i could get oriented and back onto my original schedule of:

legs
chest/bis
rest
back
shoulders/tris
rest
rest

had gotten a bit off course due to schedule conflicts but i'm set again and feel ****in strong as ever :)

onto the workout...

[Wanker527]

Leg Day 3-3-04

Warmup - 1 set speed bodysquats w/no weight
1 set deadlifts w/185lbs

Deadlifts:
355 x 10, 10, 8
395 x 4
415 x 1 <--NEW PR! hell yeah!! could've done a bit more too

took a 15 min. break before squats...

Squats:
315 x 8
325 x 6
330 x 6,5

Sldl w/dumbbells:
150's x 9, 7, 5, 5

Single leg dumbbell calve raises:
80x15,12,11,10,8 <--done on steps

Best workout i've had in a long damn time. The 415 dead was tough on lockout, but i guarantee i could've gotten 425 or so if i prepared right. Oh, and my weight is down to 210 (215 at start of cut), and i look as full as ever. so far this has been the most successful cut i've ever had. i can't wait till i get my vascularity back :D hehe

[Heisman]

GREAT job. Awesome PR bro. Looks like things are really going your way.

[scott_donald]

impressive lifting... nowhting like a good pr... this journal is begining to look like proppy's...

[Wanker527]

Originally posted by scott_donald
impressive lifting... nowhting like a good pr... this journal is begining to look like proppy's...

yours are impressive as well. i'd kill for your bench. i just noticed that i never really comment in your journal, but i've been following your progress too. good training. how's the masterdrol cycle going for ya? i'm considering starting my first ph cycle (1-ad,4-ad) sometime this year, depending on my progress.

as for proppy, i've never seen his journal, but i know he is a strongman comp participant, so i'll take that as a compliment :). i take it his is in the PL journal section?

[scott_donald]

Originally posted by Wanker527
yours are impressive as well. i'd kill for your bench. i just noticed that i never really comment in your journal, but i've been following your progress too. good training. how's the masterdrol cycle going for ya? i'm considering starting my first ph cycle (1-ad,4-ad) sometime this year, depending on my progress.

as for proppy, i've never seen his journal, but i know he is a strongman comp participant, so i'll take that as a compliment :). i take it his is in the PL journal section?

thanks masterdrol not to good... but should get better upped the dose... dont feel anything yet... well just a little bit...

thanks for the compliments..

ye propy alwats finishes a workout with a pr at some thing...and ye its in the pl journals..

[Wanker527]

chest and bi workout from last night. felt weaker than normal because of a poor nights sleep, but my strength didn't seem to suffer much. i also ran 30 minutes in the morning time...workout was around 11:30pm (i get off work at 11pm, and thats really my only chance to workout many days). decided to do lighter work this time just for kicks. i think i needed it. oh, and no sets went to failure.

Chest & Biceps 3-4-04

Warmup - set of pushups
1 set of 10 light flyes

Incline BB Bench- 215 x 10, 10, 10, 10, 10

Flat " " - 230 x 8, 8, 8, 8, 8

Incline Flyes - 40 x 12, 12 <--big stretch

BB Curls - 110x 10, 10, 10

DB Curls - 50's x 8, 8, 8

Hammer Curls - 45's x 8, 8, 8


felt nice and energized after the workout, not assed out like after leg day, lol. it was nice. i got a good nights sleep last night too, so i feel much better today :).

[Heisman]

Nice workout. You could always do speed reps if you want to do something light. They are a lot different than regular reps.

[Wanker527]

Originally posted by Heisman
Nice workout. You could always do speed reps if you want to do something light. They are a lot different than regular reps.

i love doing speed work with the big 3. :) 10-12 sets of 3 at 55% max.

[Wanker527]

Not a bad workout at all yesterday :cool:. I am noticing that my strength gains are slowing down and i'm having to struggle a lot to keep the weights increasing or even stay the same. All that cardio is getting to me, but I don't care how damn tough it gets, my weights will NOT drop...:mad:

Back Day 3-6-04

Pullups w/45lbs attached - 5, 5, 5, 5, 5

BB Rows - 255 x 5, 5, 5, 4, 4 <--most i've ever used...tough!

DB Rows - 110's x 6, 6, 6, 6, 6

Power Shrugs - 310 x 20, 20, 20

Rear Laterals - 35 x 10, 10, 10, 10

[Heisman]

Good job on the rows. Make sure you get lots of sleep; I'm pretty sure that your lifts will keep going up.

[Wanker527]

Shoulders & Triceps 3-7-04

Warmup:
light DB shoulder press 1 set of 12

Standing Military Press:
200 x 5, 5, 4, 4, 4 <--broke the 200 barrier...had to force some of the final reps up on some sets, but i don't care, lol :D

Side Laterals:
50 x 10, 10
55 x 8 + 3 forced reps

JM Press:
165 x 8, 8, 8, 8

EZ-Bar Skullcrushers:
100 x 8, 8, 8, 8

Pushdowns:
didn't write down the weight x 7, 6

[Wanker527]

i also went jogging for 35 minutes about 5 and 1/2 hours before this workout, so i was pretty pleased that i had adequate energy...even though i got a lil bit of help from 'ol red bull, lol. i think it was the first time i'd drank it without vodka :D hehe.

[Heisman]

Nice military presses! That is a lot of weight to push overhead, no matter what your form is.

[Wanker527]

been away from a comp for a few days, here's my Leg day from a couple of days ago...

Leg Day 3-10-04

Warmup - 1 set speed bodysquats w/no weight
1 set deadlifts w/185lbs

Deadlifts:
355 x 10, 9, 9
400 x 4 <--i HATE my grip :mad:. went for a 5th rep, bar slipped (i had no chalk, ran out last week) and tore the callouses right off my ****in hands...PAIN!

Squats:
255 x 20,20 <--i love these :)

Leg Extensions:
whole stack x 13

Sldl w/dumbbells:
120's x 12, 12, 12, 12

Single leg dumbbell calve raises:
85x14,12,12,10,9 <--done on steps


decent workout. quads felt FRIED.

[Heisman]

That is a very impressive amount of weight for 20 rep squats. Your hands must hurt a lot. Why did you do 3 sets of 355 before the set of 400? If you start with heavier weight first, your grip will be better.

[Wanker527]

Chest & Biceps 3-11-04

Warmup - set of pushups
1 set of 10 light flyes

Flat BB Bench:
265 x 5, 5, 5, 4, 3 <--kinda lost it at the end, lol

Incline " ":
230 x 5, 5, 4, 4, 4 <--felt really worn out after first set

Flat Flyes:
50 x 12, 10 <--big stretch

BB Curls:
120 x 8, 6
100 x 11, 10

Hammer Curls - 50's x 6, 6, 6

[Heisman]

Should you really be doing 5 sets for flat AND incline bench press? That's a lot of sets for such high intensity.

[Wanker527]

Originally posted by Heisman
That is a very impressive amount of weight for 20 rep squats. Your hands must hurt a lot. Why did you do 3 sets of 355 before the set of 400? If you start with heavier weight first, your grip will be better.

Yeah, they're just really raw now lol. The reason that I do my lighter weights first is that it i tend to respond best to deadlifts in the 8-12 rep range as far as hypertrophy is concerned and i want to make those sets as heavy as i can w/in that rep range...however, i never feel like i've completed my workout if i don't do at least one heavy set. it's mostly mental with me.

[Wanker527]

Originally posted by Heisman
Should you really be doing 5 sets for flat AND incline bench press? That's a lot of sets for such high intensity.

thats not the first time i've heard that :p. this method has always given me the best combination of mass/strength out of all the other programs i've tried (and i've tried a lot), but i'm always open to suggestions. let me know what you would change and i might give it a shot. :)

[Wanker527]

did some HIIT kickboxing on my 100lb heavy bag today....i did a hard sidekick at one point and the screw that attaches the bag to the chain broke and the bag fell to the floor, so i stopped and did some standard HIIT sprints...now i remember why i hate those so damned much :D. checked my weight this morning...back up to 212! i guess its time to crunch down on the diet & cardio a bit more...sigh...

[Heisman]

If doing flat and incline with 5x5 works, then keep doing it. If it stops working, then maybe try doing 4x4 with one of them and 4x6 with the other. It will just change things up a bit.

[Wanker527]

a guy i at my work called me scrawny yesterday and it REALLY lit a fire under my ass :mad:. i know i'm not even close to being a monster, but i guess its just been a long time since i've heard that. that's what got me started lifting in the first place, what really got my blood boiling, what made me want to demolish every weight that was put in front of me...i took that with me yesterday to the gym, and i plan on carrying it with me for a long time to come...:mad: i think i really needed to hear that.

Back Day 3-13-04

BB Rows - 255 x 5, 5, 5, 5, 5 <--got it this time :)

Pullups w/50lbs attached - 5, 5, 5, 5, 5

DB Rows - 115's x 4, 4, 4, 4

Power Shrugs - 350 x 15, 13, 13

Rear Laterals - 40 x 8, 8, 8, 8 <--very strict


blew through the workout in 35 minutes flat.

[Heisman]

Great job on the barbell rows. It's always nice to have extra motivation.

[Wanker527]

Originally posted by Heisman
Great job on the barbell rows. It's always nice to have extra motivation.

you bet, and i had Eye of the Tiger on repeat in my headphones too, lol

[Wanker527]

haven't posted in a few days. spring break has had a hold on me :). shoulder/tris workout from a few days ago...

Shoulders & Triceps 3-14-04

Warmup:
light DB shoulder press 1 set of 12

Standing Military Press:
200 x 5, 5, 4, 4, 4

Side Laterals:
50 x 14, 12, 12, 11, 11

JM Press:
175 x 6, 6, 6, 6

Overhead Dumbbell Extensions:
105 x 10, 10, 10

EZ Bar Skullcrushers:
105 x 5, 5, 5

did some weighted ab work at the end. decent workout, i guess.

[Wanker527]

Leg Day 3-17-04

Warmup - 1 set speed bodysquats w/no weight
1 set deadlifts w/185lbs

Deadlifts:
385 x 6, 6, 6 <--no failure
400 x 6 <--grip failure, lol

Squats:
340 x 4, 4, 3, 3

Sldl w/dumbbells:
140's x 10, 10, 10, 9

Single leg dumbbell calve raises:
85x15,12,12,10,8 <--done on steps

[Wanker527]

i skipped chest/bis yesterday because i was just way too tired. i went fishing at 5am after going to sleep at nearly 3am that day, then i did HIIT sprints for 20+ minutes later on.

instead i'll do it tonight after work.

[Heisman]

Nice workouts. You should probably start doing static holds.

How do you feel about the JM presses? I have never tried them, and I'm just curious as to how effective you believe they are.

Also, why do you, or anybody else, fish? Doesn't it get really boring when you sit around for hours without making noise?

[Wanker527]

Originally posted by Heisman
Nice workouts. You should probably start doing static holds.

How do you feel about the JM presses? I have never tried them, and I'm just curious as to how effective you believe they are.

Also, why do you, or anybody else, fish? Doesn't it get really boring when you sit around for hours without making noise?

i'll start doing static holds and perhaps farmers walks next week.

jm presses have been, far and above, the single most effective tricep exercise i have ever tried (even moreso than the close-grip bench).

fishing kicks ass!!! its not as boring as you may think. you don't have to be all quiet, lol. once you have a 5+ pound bass on your line, you'll understand. :D

[Heisman]

Originally posted by Wanker527
i'll start doing static holds and perhaps farmers walks next week.

jm presses have been, far and above, the single most effective tricep exercise i have ever tried (even moreso than the close-grip bench).

fishing kicks ass!!! its not as boring as you may think. you don't have to be all quiet, lol. once you have a 5+ pound bass on your line, you'll understand. :D

You can deadlift 400 pounds for 6 reps but you have trouble with a 5 pound fish? :D

[Wanker527]

Originally posted by Heisman
You can deadlift 400 pounds for 6 reps but you have trouble with a 5 pound fish? :D

h8r :D

[Wanker527]

been busy, time to update ;) decided to max out on bench after warming up a bit...

Chest & Biceps 3-18-04

Warmup - set of pushups
1 set of 10 light flyes

Flat BB Bench:
275 x 1 <--easy as pie
290 x 1 <--tough at lockout, but got it :D NEW PR!! 300, here i come!
250 x 5, 5, 5, 5 <--went lighter after maxing out

Incline " ":
210 x 8, 8, 8, 8, 8 <--easy

Incline Flyes:
40 x 12, 12 <--big stretch

Zottman Curls:
50's x 5, 5, 5, 5

BB Curls:
110 x 10, 10, 10

EZ Bar Curls:
105 x 10 + 2 forced reps

[Wanker527]

Back Day 3-20-04

BB Rows:
260 x 5, 4, 4 <--too much, dropped back down :(
250 x 5, 5 <--easy

DB Rows - 105's x 6, 6, 6, 6

Pullups w/20lbs attached - 12, 12, 12, 10 <--awesome pump

Power Shrugs - 350 x 12, 12, 12, 12

Rear Laterals - 40 x 8, 8, 8, 8 <--very strict

static holds - 440 x ~15.1 sec., 14.6 sec., 14.5 sec <--first time ever doing these. i loaded the bar while on blocks and deadlifted it up from there, bare hands, had no chalk left :(, but held on for dear life, lol.

[Wanker527]

had a poor nights sleep and was very tired throughout the workout. wanted to fall asleep every time i layed down on the bench.

Shoulders & Triceps 3-22-04

Warmup:
light DB shoulder press 1 set of 12

Standing Military Press:
200 x 5, 5, 4, 3, 3 <--:mad:

Side Laterals:
50 x 13, 13, 13, 11

JM Press:
175 x 6, 6, 6, 6

EZ Bar Skullcrushers:
110 x 6, 6, 6, 6


called it quits after the skulls...not happy with how i felt or how i lifted.

[Wanker527]

on a side note, i'm leaning up very nicely. i weighed in at 206.5 first thing this morning. i think i'll hit my desired look at around 195 or so. :)

[Heisman]

Great job on the bench! 300 is right around the corner!

[Wanker527]

diet has been slipping lately, and my weight has halted...time to really crack down. :mad:

[scott_donald]

Originally posted by Wanker527
diet has been slipping lately, and my weight has halted...time to really crack down. :mad:


in only two days there is nothing really to worry about...