Fireguy's Max O/T Journey to being ripped and huge [Archive]

fireg275

03-09-2004, 01:02 PM

Ok, I'm going to start journaling my progress here for you guys. I originally had a thread in the picture post area called "My 3 months of work", but alas, more time has passed and I want to start fresh. I just took a week off from lifting after doing MaxOT for 6 weeks, and the Body For Life for several weeks before that.
A little about me, I'm 5'10, around 198 and my last BF % was 10.7 % (2/29/04). I'm 32 years old as well.
My goals are to get as lean as possible while continuing to add strength and muscle mass.
During the last 5 weeks, I've tailored the Max O/T split to what currently works best for myself. As it stands now, I'm doing legs and traps on Monday, shoulders and abs on Tuesday, only cardio on Wednesday, back/biceps/forearms on Thursday, chest/triceps on Saturday, and only cardio on Saturday. Both cardio sessions are of the HIIT variety, and I will also do a couple in the evening during the week, based on my time available.

fireg275

03-09-2004, 01:14 PM

OK, last 2 days workouts. Only work sets listed, I do minimal and light warm-ups as per the Max OT program.

Monday: Legs/traps
Squats 405x5, 405x3
Leg press (I just count the 45 lb. plates) 9 plates each side x6,6,6
Calf press (on leg press machine) 9 plates each side x 8,8,8,8
Stiff legged deads 335x6, 365x4
Shrugs (dumbell) 145x10,10,10,10 (did higher reps because that's as heavy as the dumbells go)
Total time 1 hr, 7 minutes

A good first day back in the gym. I did a firefighter charity race Sunday morning (69 flights of stairs in full gear in 17:10) so I was worried about my legs being weak from that.

Tuesday: Shoulders/abs
Legs a bit sore from yesterday.
Hammer (machine) Military presses 145x4, 145x3
Dumbell military presses 90x6, 95x5, 95x5
Dumbell laterals (leaning forward,palms back) 35x8, 40x8
Weighted crunches (on 45 degree bench) 60x10
Cable crunches (rope handle, knees on platform) 120x10, 130x10
Weighted knee ups (on vertical leg lift thing) 30x6
Not sure the common name on the last exercise, I'll edit later if it's unclear.
Workout time 42 minutes, excellent workout today.

Heisman

03-09-2004, 02:31 PM

Nice squats. Welcome to this section.

fireg275

03-10-2004, 01:32 PM

Ok, today was a high intensity interval day on the treadmill. Had some good Linkin Park tunes going on my MP3 player, made time fly. My legs are still feeling pretty tired and tight from the stair climb on Sunday and squats on Monday.
Incline set at 12.5%, a few minutes at 3.5 mph, then sprinting at 9.0 for a minute then 30 seconds of rest, and repeat. Heart rate around 160.
Haven't done any of this type cardio in over a week, last week was just low intensity - 7% incline, 3.0 mph each day on my rest week.

Back and biceps tomorrow, can't wait.

Heisman

03-10-2004, 02:33 PM

Why the sad face? The cardio looked good to me.

BrightNail

03-11-2004, 12:43 PM

what supplements are you taking? Your three month progress is rather impressive, so much so - that I can't belive it!! hahahahah....do you take prohormones etc..?
basically, I just want a benchline of what you've taken and currently take.

fireg275

03-12-2004, 12:38 PM

Heis, sad face because I didn't feel like I pushed myself hard enough.
Bright, I'm glad I amuse you. If you read through the posts on my other thread, you'll see what I've taken and still take. No pro-hormones. The only thing I've added recently is a green tea extract for fat burning and 2g L-tyrosine pre workout for energy.

OK, workout update. Thursday morning was rushed as I had to get to work early and my kids kept me up the night before. I lifted at my station which is somewhat limited in equipment and generally had a crappy, unfocused workout.

Thursday - Back/biceps
Seated rows 170x6, 200x6 (the machine sucked)
Weighted pullups 55x3, 45x4 (previous best had been 55x5)
Bent rows 225x6,6,6 245x6
Barbell curls 135x6,6,6 (previous top set had been 145x6)
Ran out of time, no forearm work

Cardio at 8pm 45minutes on the treadmill, 11.0%, 3.5mph

fireg275

03-12-2004, 12:45 PM

Ok, this morning rocked. Got 9 hours sleep and a few meals in my belly before hitting the gym. Work sets:

Flat dumbell benches 115x6, 120x5 (previous best was 120x3)
Incline dumbells 110x6, 115x3 (pb was 110x6)
Weighted dips 135x3, 135x4, 130x6 (pb was 130x6)
Skull crushers 90x5 90x4 (pb was 90x6)
Overhead triceps pushdowns 120x6, 130x6 (pb was 120x6)
Total time 48 minutes
Overall a great workout, went up in most poundages and felt strong. Awesome entire upper body pump.

Going to do some light cardio tonight...

Heisman

03-12-2004, 02:11 PM

Good workout. You're improving. Keep it up.

Wheelies

03-12-2004, 03:56 PM

Good workouts bro, nice numbers as welll....

fireg275

03-17-2004, 12:42 PM

Thanks guys. Here are my workouts this week so far.

Monday 3/15/04 Worksets:
Squats 405x6, 405x2
Front squats 225x6, 225x6
Deadlifts 405x6, 425x6
Barbell shrugs behind back 385x6,6,6
Calf presses, single leg 4plates(45lbs each) x8, 5platesx8,8,8
Not real happy with today, in a hurry and left my Swolev2 at home, forgot my shoes and had to squat in some flimsy running shoes.

Tuesday: Shoulders and Abs
Hammer machine military presses 145 (each side) x5
Dumbell military presses 95x6,6,4,5
DB lateral raises 40x8,8
Knee ups 30lb dumbell x10,10
Cable crunches 120x10,10
Great workout, got a good pump and went up in weights and reps.

Wednesday: Cardio
HIIT cardio on the treadmill 16min., 11.0 incline, ladders from 4.0 to 10.0 mph
10 minutes at 7.0% incline, 3.5 mph

Heisman

03-17-2004, 01:55 PM

The squats and deadlifts look great! Why did you do them on the same day?

Wheelies

03-17-2004, 01:57 PM

Impressive numbers on squats, but what happened when you went from 6 reps the first set and 2 reps the second set, did your boxers rip or something...:D

fireg275

03-17-2004, 04:29 PM

Pretty close Wheelies. On the second set I felt a pain in my right groin area and stopped at 2 reps. No sense in chancing an injury since I had already hit my target of 405 for 6. Didn't want to move to leg presses for same reason.
I don't normally do front squats since they stress my right shoulder pretty bad (previous injury). I made the choice to finish with some deadlifts instead of SLDL which I normally do on Mondays.

Heisman

03-17-2004, 04:35 PM

Is your groin area fine now? Make sure you stretch.

fireg275

03-19-2004, 02:15 PM

Ya groins ok Heisman, hurried through my warmups that day, doh.

Thursday: Back/Biceps
Pullups 55x5, 55x4
Dumbell Rows 100x6, 105x6, 110x6
Seated Rows 260x6, 270x6
Barbell Curls 135x6, 145x6 (w/ a slight swing), 145 x5 (total failure)
No time for forearms, got to be at work early. My first time doing dumbell rows in several years. They felt really good and gave me a good pump. Going to really focus on them and the weighted pullups as my back is my weak area.

Friday: Chest/shoulders/tri's
Flat Dumbells bench 120x6,120x6,125x3
Incline db's 115x5,115x4
Weighted dips 135x4,135x4
Skull crushers 90x6, 100x3
Overhead tricep pushdowns 130x6, 120x6
Overall a friggin great workout. I went up in reps or poundages on all movements. The inclines felt really good and strong. This is my 2nd day back on Satur8 (just finished Swole v2). Can't wait till next week's workouts!

Heisman

03-19-2004, 03:57 PM

Great workouts! Keep it up.

Wheelies

03-20-2004, 07:53 AM

Originally posted by Heisman
Is your groin area fine now? Make sure you stretch.

Im glad to see your worried about another mans groin...:D

Heisman

03-20-2004, 12:41 PM

Originally posted by Wheelies
Im glad to see your worried about another mans groin...:D

NOT funny.

:D

fireg275

03-22-2004, 10:31 AM

Ok, did legs and traps today.

Squats 415x5, 415x2
Deadlifts 405x6, 445x4
SLDL 365x6, 365x6
Shrugs 365x6, 385x8, 405x8
Calf presses(Hammer calf press), single leg 6plates x 8,8,8,8

I know your going to ask, yes Heisman, my groin is fine. So nice of you to care, hehe.

Seems like after my first top set on squats, I'm spent. The last rep is pretty much max effort to complete and my next set is not going to be anywhere near the 1st one rep wise.
I'm just going to keep increasing that top set and moving to leg presses or deadlifts for the remainder.

Some lady was doing 90 lb leg presses for a long time so I went ahead and did some deads instead, ripped 2 callouses off my left hand, cool.

Total time was just over an hour.

Heisman

03-22-2004, 04:35 PM

Originally posted by fireg275
I know your going to ask, yes Heisman, my groin is fine. So nice of you to care, hehe.

**** you. :D

How much did you rest between the first and second set of squats?

I bet the ripped callouses hurt a lot.

fireg275

03-24-2004, 06:31 AM

Heisman, about 2.5 minutes between sets on the squats. No big deal, it's a max effort to finish that 1st set. I don't expect to be able to repeat it 3 minutes later.

Tuesday: Shoulders and Abs
Hammer Military press 150 (each side) x4
Dumbell Military presses 100x5, 100x4, 90x5, 90x5
Dumbell side laterals 45x8(palms down) , 45x8(palms back)
Knee-raises,weighted 30x8,2 BW 30x7,3 BW
Cable Crunches 120x10, 120x10
Twisting crunches on 45* Bench x10
Workout time 43 minutes

A good focused workout. Increased weight/reps for all shoulder exercises from last week's workout.

Evening cardio: 35 minutes on treadmill. 11% incline , 3.5 mph, HR 135

Started a new fatburner yesterday. VPX Clenbutrx and Prolabs Metabolic Thyrolean. Also started inputing my daily food intake on Fitday.com. I had been writing everything in my log but not adding up calories, and I've been taking in more than I had thought.
My last bf check on Sunday showed I had not lost any more fat, but had gained 4 lbs muscle in last month or so.
Now I'm staying at 2400 calories per day so I can get rid of these last few lbs of fat.

Heisman

03-24-2004, 01:22 PM

Nice workout, but why do you neglect the back of the shoulders?

fireg275

03-25-2004, 10:16 AM

Heisman, actually I was leaning forward on the dumbell laterals so I was working the rear delts.
Ok, Wednesday was cardio. Recumbent bike, 16 minute HIIT full resistance followed by 10 minutes of fast walking.

Thursday: Back/Biceps/Forearms
Pullups BWx6, 55x6, 55x4
Dumbell rows 110x6, 115x6, 120x6
Seated rows 270x6, 280x6
Barbell curls 145x6, 150x5 (too much hip action), 145x6, 145x5
Dumbell wrist curls 50x6, 60x6, 70x6
Time: 50 minutes

An okay workout, didn't feel much of a pump in my arms but I'm not too worried about that. Dumbell rows felt real good on my lats. My weights haven't seemed to suffer from cutting back on my caloric intake.

Heisman

03-25-2004, 08:07 PM

The numbers look good to me.

The pump doesn't mean anything, so no need to worry about it.

fireg275

03-26-2004, 12:16 PM

Ok, today was an awesome workout. I've noticed I'm not as focused when I get to the gym as I normallly am. I've been taking my ephedra upon waking instead of right before I workout, I'm thinking this may be the reason. Doesn't matter, the weights are still going up.

Dumbell bench: 125x4, 125x4
Incline Db's: 115x6, 115x5, 115x3
Weighted dips: 140x3.5, 135x6
Skull crushers: 100x6, 100x5
Triceps Pushdowns: 130x6 (too heavy for good control), 120x6 (just right)
Total time: 50 minutes

Improvements on all exercises except for the pushdowns. Pretty good upper body pump. I love Max OT, can't wait till I outgrow my gym's dumbells (145's), hehe.

Going to do some HIIT cardio tonight with my girlfriend (yes the gym kind of cardio).

Heisman

03-26-2004, 12:19 PM

Great workout. I think that I'm going to try Max OT someday in the future.

Have fun hitting the cardio hard. :D

fireg275

03-26-2004, 12:22 PM

Definitely give it a try Heisman. I wish I had lifted like this when I was your age. I tended to lift more like a powerlifter in my teen years because of football and track. Didn't really have a clue back then about nutrition and supplements. But at 32 I'm in the best shape of my life.

fireg275

03-30-2004, 11:26 AM

OK, here are the last 2 days of lifting. On Monday I tried a high carb approach after reading something about refeeds (took in 4000 cals, about 500 grams carbs) . I'll see how that plays out over the week. Now its back to my 2000-2400 cal. days. I've noticed I've gotten a lot leaner since I started using Fitday.com to track my food intake.

Monday
Squats 425x3, 405x5
Leg press 810x6, 855x6, 855x8
SLDL 65x6, 385x6
Shrugs 405x8,8
Calf presses 295x8,8 (single leg)
A good day, the leg presses and SLDL felt really solid.

Tuesday
Hammer military(each side) 150x4
Dumbell military 100x6,6,6 90x3
DB laterals (leaning forward) 45x8, 50x8
Roman chair leg raises BWx10, 30x10, 30x10
Vertical bench crunches 25x10, 25x10
Another good day, everything up except for the Hammer military presses (got what I did last week).

fireg275

03-31-2004, 03:25 PM

Ok, normally I don't lift on Wednesdays, but due to a time crunch tomorrow I did back and biceps today and I'll do my HIIT cardio tomorrow night.

Weighted Pullups 60x5, 60x3
Dumbell rows 120x6, 125x6, 125x6
Seated rows 280x6, 290x6
Barbell curls 145x6, 155x4
Dumbell wrist curls 70x8, 75x8, 80x8

Good workout today, I had an awesome pump in my biceps, but stopped after 2 sets of curls due to some pinching shoulder pain (AC joint, previous injury). I need to find a different exercise for my forearms too, those dumbell wrist curls don't feel like they're working the muscles effectively.

Weighed 191 on the scale this morning, my lowest weight yet. I'm guessing my bf% is under 10 since I appear a lot leaner than I was during my last check (10.7 then) .
Here's a self photo, I need to get myself a tripod.

dpman

04-01-2004, 12:51 AM

Is that really you Fireguy????
It looks nothing like the old you, kind of looks fake you are almost too perfect, what's really up????

fireg275

04-01-2004, 05:42 AM

That's the new and improved me, it's amazing what consistency in eating right, working out, sleeping, and learning will do for you. Been 6 months now since I was a lazy fat as* at 230 lbs. Wish I had got motivated years ago, hehe.

Heisman

04-01-2004, 07:39 AM

You look great bro! You have made awesome progress. Keep it up. :)

dpman

04-01-2004, 01:48 PM

Originally posted by fireg275
That's the new and improved me, it's amazing what consistency in eating right, working out, sleeping, and learning will do for you. Been 6 months now since I was a lazy fat as* at 230 lbs. Wish I had got motivated years ago, hehe.

Well if it is really you then I am just flat out jealous, since I have been working my tail off in the gym and watching my diet and haven't gotten even close to what you have accomplished and I wasn't ever as fat and out of shape as you were.
What is your secret????????

fireg275

04-02-2004, 07:24 AM

Here's a photo of my secret....

fireg275

04-02-2004, 07:48 AM

Ok, seriously, I can only speak for my self but I believe unless I have all my ducks in a row, it is a waste of my time and money...

Sleep: at least 8 hours a night, if I only get 7 I can feel a difference the next day

Food: I eat clean all the time, with an occasional cheat day on Sundays (but not every week). My friends and coworkers think I'm nuts, I carry around a gym bag full of food and supplements. I eat every 2.5 hours and log my food on Fitday.com so I can be sure about my calories,etc.
I don't eat or buy crap, no sugary stuff, no junk food.
Chicken,salmon,tuna,eggs,skim milk, brown rice, yams, broccoli, salad, bananas and other fruit - with few exceptions thats all I buy and eat.

Water: I drink a lot, I pee all day.

Workouts: I do Max OT and I write everything in a log. I go up in reps or weights every workout, no doubt about it. I see people in the gym all the time, they don't have a plan, don't ever increase, stand around talking to their buddies.
All my work sets are close to max effort and I got my music cranked and I'm focused on my workouts only. Women and children get scared when I'm around and normally leave, hehe.

Supplements: I bought the e-book Diet Supplements Revealed by Will Brink, good non-biased info. Also Nutrient Timing Systems.
I make sure I have a pre-workout meal, carbs during workout, and post workout shake. This is super critical in my opinion. If I didn't do this I'd be wasting my time.

I take Satur8, an Omega 3/6/9 supplement, and a multivitamin in addition to the fatburners I posted in the picture - Clenbutrx, a green tea extract, Prolab metabolic thyrolean, and L-tyrolean.

I think that pretty much covers everything, shoot me a pm if I can help you anymore.....

Heisman

04-02-2004, 08:08 AM

Originally posted by fireg275
I think that pretty much covers everything, shoot me a pm if I can help you anymore.....

It's funny how you use the word "shoot" and you will help more only through PMs. Is there something that you're leaving out? :D

KillswitchNgage

04-02-2004, 08:38 AM

That's some great work you are putting into your work outs and life. I know how dedicated firefighters are as I am friends with a couple. Great job, can't wait to see where you go from here.

fireg275

04-02-2004, 12:58 PM

Thanks guys. Heisman, you're sort of misquoting me there. I never said I would only help through PM's.
I've posted this same info before, only thing that's changed has been a few supps I've tried.
What's funny is there's always some guy saying 'I think you're on roids or prohormones, since I haven't made the same gains myself and there's no way you could've done it' :rolleyes:
If I took them, I'd say so. I've got no reason to misrepresent myself.

fireg275

04-08-2004, 12:19 PM

Ok a few days worth here due to general busyness. Went to my first bodybuilding show this past weekend in Vancouver, WA to support a friend. I think I'm gonna enter a show in late summer. I also walked away with lots of free supplements (I won the do the most reps on the Soloflex-looking machine during the intermission, 47 with 200 lbs and I was still pretty sore from the previous days chest workout). Anyway, back on topic.

Monday: the 5th
Squats 425x3, 405x2
SLDL 385x6, 405x6
Leg Press 855x6, 5(total failure)
Shrugs 405x8, 425x8, 445x6
Calf presses 295x8,6,6,6
Happy with everything except my squats and leg presses. Felt weak and had no drive coming out of the hole. Missed some sleep this weekend, might have been part of the reason.

Tuesday:
Dumbell military 105x5 105x3 100x6 100x5
Side laterals 50x8, 55x6
Rear delt laterals (leaning forward) 50x8, 55x8
Roman chair leg raises 30x10,10
Vertical crunches 25x10 + 6 bw twists, 25x10
Swiss ball side crunches 10 each side
Flat crunches with a twist 10 each side

A good workout, shoulders got real pumped.
Late cardio - Easy 3 mile walk around lake in the evening.

Wednesday:
Cardio, treadmill in the morning HIIT for 16 minutes, moderate for an additional 14 minutes

OUMoneyMan

04-09-2004, 10:42 PM

Like what you're doing here, Fireguy. For the Omega 3/6/9 I've started mixing crushed flaxseeds in with my shakes. Covers the omegas and is a good source of fiber. A one pound bag will last a few months at about $12.

I totally agree about the nutrition aspects and timing right around your workouts. I have a protein bar about 30 minutes before I get to the gym, drink at least a liter of water during my workout and then have a protein/glutamine/flax shake with strawberries and banana right when I get back. High protein meal with creatine/milk thistle/ALA follows an hour afterward. Like you, I defintely notice a difference in the gym and the next day if I deviate from this pattern.

Best of luck.

Wheelies

04-10-2004, 07:42 AM

Looking good bro...in your opinion, can you really see a difference using the Liquid Clenbutry, I just ordered some and Im cutting, so Im hoping with doing cardio 3-4 times a week and restricted calories, Ill see a big difference.

AutoCautionDoor

04-10-2004, 09:36 AM

Hey man, youre lookin ripped. And I like your signature.

fireg275

04-11-2004, 11:33 AM

Thanks guys. Ya Wheelies, I've been getting leaner at a faster rate since taking the Clenbutrx. I'm out of it now, but should have some in by Wednesday. The fitday.com site has really helped as far as counting calories. How many calories are you taking in?

OU: why the milk thistle? and where do you get the bag of flaxseed?
Autoncautiondoor: Just wanted to share my pain, hehe...

Thursday: Back/Biceps
Pullups 60x5.5, 60x4
DB rows 125x6, 130x6, 130x6
Seated rows 290x6, 290x6
Barbell curls 135x6, 145x6, 145x5
Alternating DB curls 55x8 (too light)
DB wrist curls 80x10, 85x8

Friday: Chest/triceps
Flat dumbell presses 125x6, 125x3.5
Inlcine DB 120x5, 120x3
Dips 140x5.5, 140x5
Skull crushers 100x6, 100x6
Pushdowns 120x7.5, 120x7
An ok workout, good pump in chest and tri's. Small improvements in reps and added weight on a few exercises.

Did some drinking and partying Friday night, should be good to go by Monday.

Saturday: Treadmill 16min HIIT followed by 14 min @ 10%,3.5 mph, heart rate 130

Wheelies

04-12-2004, 10:05 AM

Originally posted by fireg275
Thanks guys. Ya Wheelies, I've been getting leaner at a faster rate since taking the Clenbutrx. I'm out of it now, but should have some in by Wednesday. The fitday.com site has really helped as far as counting calories. How many calories are you taking in?

I am taking in about 2400-2500 calories a day, which is about 500 calories below my BMR. Just started the Clenbutrx today, good energy, felt like I was gonna puke though, dont know if it was from that though...

fireg275

04-12-2004, 01:40 PM

Wheelies, ya the Clenbutrx isn't the fruitiest tasting stuff but I've actually acquired a taste for it now and enjoy it. I'm averaging about the same calorically although I'm trying a "refeed" day once a week where I up my calories and carbs and keep my fat low (something I read in an article by Layne).
Got to run to the gym now, legs and traps today....

fireg275

04-14-2004, 01:08 PM

Just got my order of Clenbutrx and Udo's Choice flax oil today, finally. Posted some updated photos in the picture post area.
Here's the link:
http://forum.bodybuilding.com/showthread.php?s=&postid=2945304#post2945304

I'll get my journal up to date shortly......

fireg275

04-15-2004, 06:32 AM

OK, here goes.

Monday: Legs/Traps
Squats 365x6,6,6
Leg Ext. 280x10
Leg Curls 200x8
SLDL 405x6, 425x3
Shrugs 405x8, 445x8
Calf presses 295x8,8,8
Short on time due to kid commitments, I shortened my workout, but it was a good one nonetheless. Went a little lighter on squats, and focused on good form and keeping everything tight. Legs still a bit sore on Wednesday.

Tuesday: Shoulder/Abs
DB Military 105x0, 95x6,5,5
Side laterals 60x6,6
Rear delts 55x8,8
Roman chair leg raises 35x10,9
45 degree decline crunches 25x10,10
Lateral bridges 1minute each side
Started off bad, couldn't get the 105's up for the 1st rep(did 5 last week). Dropped a little and got some good sets with the 95's. The rest of the workout went fine.
Wondering if the low calorie/low carb is affecting my strength?

Wednesday: Cardio
Treadmill 10% incline, 16 minute HIIT, sprints up to 10.0 mph
followed by 19 minutes at 3.5 mph

Thursday:
Wokeup this morning at 188 lbs, going to do back and biceps today......

Wheelies

04-15-2004, 09:11 AM

Your dumbell military is insane, good job...

fireg275

04-15-2004, 12:15 PM

Ok, back and biceps today. Had a lot of stress from yesterday and took it out on the iron. I made sure I consumed ample carbs pre-workout today and good things happened.

Pullups 60x6, 60x4
Dumbell rows 130x6 135x6 135x6
Seated rows 300x6 300x6
Barbell curls 145x6 145x6 (last 2 had to swing)
Alt. DB curls 60x6, 65x4
DB wrist curls 85x8 90x8

A friggin awesome workout. Went up in reps or weight on all exercises and got a great pump. Took my 2nd dose of Clenbutrx right before starting and I was super focused and amped up. Caught some new gal at the gym eyeballin me multiple times and she started blushing, hehe.

Don't worry N, I'm all for you, lol (my gf checks out these forums sometimes).

Tomorrow, chest and triceps. Tonight, more cardio. Oh ya, Heisman, I like the word "shoot" because my last employer paid made to blow things up and launch bullets at evildoers.

fireg275

04-16-2004, 11:22 AM

Ok, daily update.

Pressed for time because of getting my kids off to school and getting to work on time. Had to have a buddy stand in for me for a few minutes.

Flat DB bench 130x3 130x2
Incline DB 120x5 120x3 110x6
Weighted dips 140x6 (last 2 with pauses), 140x3 (+1 negative)
Overhead cable pushdowns 120x8 130x5
Workout time 40 minutes

A pretty good workout and good pump. I would have liked to get a few more reps on the heavy dumbell movements, but there's always room to improve. I left out skullcrushers due to my time constraints, no big deal. I'm fighting a cold too, so hopefully next week will see me hitting 130 for 6 reps on the flat bench.

Going to do some cardio this evening at the station, either some sprint work or the stairmaster.....

Wheelies

04-16-2004, 12:38 PM

Originally posted by fireg275
Ok, daily update.

Pressed for time because of getting my kids off to school and getting to work on time. Had to have a buddy stand in for me for a few minutes.

Flat DB bench 130x3 130x2
Incline DB 120x5 120x3 110x6
Weighted dips 140x6 (last 2 with pauses), 140x3 (+1 negative)
Overhead cable pushdowns 120x8 130x5
Workout time 40 minutes

A pretty good workout and good pump. I would have liked to get a few more reps on the heavy dumbell movements, but there's always room to improve. I left out skullcrushers due to my time constraints, no big deal. I'm fighting a cold too, so hopefully next week will see me hitting 130 for 6 reps on the flat bench.

Going to do some cardio this evening at the station, either some sprint work or the stairmaster.....

Damn bro, thats a big DB bench, good job, your a strong bastard.

Bbuilder75

04-19-2004, 10:12 PM

Hey fire, could you post a example of what your current diet is like? Congrats on the great progress!

fireg275

04-20-2004, 09:11 PM

ok, updates to follow.

Saturday, 16 minutes of HIIT cardio on the treadmill followed by 10 minutes moderate pace (keeping my hr at 130).

Sunday, rest. Went to my daughter's birthday party and ate 3 slices of cheese pizza and some birthday cake. Well ok, lots of cake, around 1/4 of one of those Costco sheet cakes. Oh well, I say if you're going to have a cheat meal, eat till your sick of it and you won't crave it anymore. Only around 1500 calories of cake in 1 hour:)

Monday, 4/19
Squats 375x6,6
Leg Ext. 280x10
Leg curls 200x8
SLDL 315x3, 425x5
Shrugs 445x8, 455x8,8
Calf presses 290 x8,8 (single leg)

A pretty good workout, squats were intense and deep. Went up on SLDL and shrugs also.

Tuesday: Shoulders/abs
Barbell Military 135x6, 155x6, 185x3, 175x5
Side laterals 55x6, 50x6
Rear delts 50x8, 55x8
Roman chair leg raises 30x10, 40x10
45* decline crunches 30x10, 40x10
Lateral bridges 1:30 each side

Rushed for time, had to workout at the firestation. No heavy dumbells so did barbell military presses for the 1st time in quite a while. Lateral raises felt weak, but smoked my abs this morning.

Evening 15 minute HIIT cardio on the treadmill before dinner.
40 minute moderate walk around the firestation after dinner.

BBuilder75, if you read back several posts you'll see how I eat. Tomorrow when I get home I'll post several days of eating to give you a better idea.....

Wheelies

04-21-2004, 05:55 AM

Good job on the SLDL's. Di you lighten the aquat poundages so you could use the same rep range for both sets?

fireg275

04-22-2004, 01:44 PM

Wheelies, ya and I felt a lower ab twinge last time I went real heavy (the hernia ripping kind) so I decided to back off and concentrate of better form and getting below parallel. I don't really want to get my thighs any bigger anyways.

Ok, going out of town this Friday so bumped my workouts up 1 day.

Wednesday: Back and biceps
Pullups 60x6, 60x4
DB rows 135x6,6 140x6
Seated rows 300x8,8
BB curls 145x6 155x5
Alt. DB curls 65x5,5
DB wrist curls 90x8,8

An awesome workout, great pump. Pulley machine maxed out for weight, need to find another option in a few weeks. Felt stronger in weighted pullups...

Evening cardio: 30 minute walk with my kids around the neighborhood.

Thursday: Chest/triceps Weighed 189 this morning...

Dumbell flat benches 130x5, 130x2
DB Inclines 115x6,4,3
Weighted dips 145x4,5,5 (+1 negative)
Cable pushdowns 130x5,6 140x3

A friggin great workout, moved big db's with good range of motion and power. Got an awesome full upper body pump and almost puked up my pre workout shake doing the dips.
Had to do a double take in the bathroom because I looked fairly huge and wanted to make sure it was really me:)
Went tanning post workout, tanning girl wanted to know if I needed help applying the lotion, hehehe...

No updates this weekend, going to Cali... Next week is my last week of lifting before my week of rest.....

Hey Wheelies, do you take the Clenbutrx 2 or 3 times daily? I've been taking it 3x daily and noticing good progress, no negatives.

Wheelies

04-22-2004, 01:50 PM

Originally posted by fireg275
Wheelies, ya and I felt a lower ab twinge last time I went real heavy (the hernia ripping kind) so I decided to back off and concentrate of better form and getting below parallel. I don't really want to get my thighs any bigger anyways.

Ok, going out of town this Friday so bumped my workouts up 1 day.

Wednesday: Back and biceps
Pullups 60x6, 60x4
DB rows 135x6,6 140x6
Seated rows 300x8,8
BB curls 145x6 155x5
Alt. DB curls 65x5,5
DB wrist curls 90x8,8

An awesome workout, great pump. Pulley machine maxed out for weight, need to find another option in a few weeks. Felt stronger in weighted pullups...

Evening cardio: 30 minute walk with my kids around the neighborhood.

Thursday: Chest/triceps Weighed 189 this morning...

Dumbell flat benches 130x5, 130x2
DB Inclines 115x6,4,3
Weighted dips 145x4,5,5 (+1 negative)
Cable pushdowns 130x5,6 140x3

A friggin great workout, moved big db's with good range of motion and power. Got an awesome full upper body pump and almost puked up my pre workout shake doing the dips.
Had to do a double take in the bathroom because I looked fairly huge and wanted to make sure it was really me:)
Went tanning post workout, tanning girl wanted to know if I needed help applying the lotion, hehehe...

No updates this weekend, going to Cali... Next week is my last week of lifting before my week of rest.....

Hey Wheelies, do you take the Clenbutrx 2 or 3 times daily? I've been taking it 3x daily and noticing good progress, no negatives.

God damn your a strong mofo for 189lbs....almost hard to believe, but you dont seem like your a liar. You dont have one of those longer weight pins that let you add on a plate on the cable rows?

And I only take 2 5cc servings a day...seems to be working, I take one once about an hour before working out int the morning, and then the other one 6 hours later like the bottle says, how do you place it out.

fireg275

04-22-2004, 01:56 PM

Longer pins?? Not sure, I'll have to check that out next time in the gym.

Got no reason to lie. When I can get my gf to the gym with me, I'm going to have her videotape some of my work sets and I'll see if the Abdominator can post them on his site(www.skippypodar.net/Movies)

I stack my clenbutrx with a green tea extract and Prolab's Metabolic Thyrolean. I take it around 6 am, around noon, and then again around 4 or 5 pm. Always on an empty stomach. I love the taste of the Clenbutrx too....

Wheelies

04-22-2004, 02:03 PM

Longer pins?? Not sure, I'll have to check that out next time in the gym.

Yeah, you just put the pin through the hole of the weight plate, maybe its just the same one, but it doesnt look long enough, but I could have sworn it was longer . I cant weight till I have to add on more weight, Ive only seen a few people do it, few more months for me...

Got no reason to lie. When I can get my gf to the gym with me, I'm going to have her videotape some of my work sets and I'll see if the Abdominator can post them on his site(www.skippypodar.net/Movies)

Hey..not trying to dog you, take it as a compliment, you obviouslly have the physique to back it up.

I stack my clenbutrx with a green tea extract and Prolab's Metabolic Thyrolean. I take it around 6 am, around noon, and then again around 4 or 5 pm. Always on an empty stomach. I love the taste of the Clenbutrx too....

Do you really see more of a difference now that you take it 3 times vs. 2? And also, are you taking the full 5cc serving each time? I only have one botttle, and obviously cant buy more..so I dont want to blow through it too fast. After I done with the Clen., Im gonna get some ephedrine HCL and caffiene pills...

And although I have gotten used to the taste, I dont think you will ever see me say "I love the taste of Clenbutrx"

fireg275

04-22-2004, 02:13 PM

Ya, I take 5cc 3 x daily. If you read the bottle it says you can repeat twice for a max dose of 15cc.
Not sure about 2 vs. 3. I've only got 3 of the 120's left, but I've been tripling up for the last several weeks. I haven't been able to get a skin caliper test done, but I'm losing about 1 lb of bw every 3-4 days. I've got veins popping out of my lower abs though, pretty cool. And this is while I'm adding reps or weight every workout...

I think I'm going to order some VPX Redline, and scale back to Clen 2x daily + Redline once daily to extend my supply of Clenbutrx.

Ditto on the ephedrine HCL tablets, let me know when you find a good cheap souce. They seem to be very inexpensive on a few sites I've seen. I hate to have to give up a supp that's working great for me.

Wheelies

04-22-2004, 02:22 PM

Originally posted by fireg275
Ya, I take 5cc 3 x daily. If you read the bottle it says you can repeat twice for a max dose of 15cc.
Not sure about 2 vs. 3. I've only got 3 of the 120's left, but I've been tripling up for the last several weeks. I haven't been able to get a skin caliper test done, but I'm losing about 1 lb of bw every 3-4 days. I've got veins popping out of my lower abs though, pretty cool. And this is while I'm adding reps or weight every workout...

I think I'm going to order some VPX Redline, and scale back to Clen 2x daily + Redline once daily to extend my supply of Clenbutrx.

Ditto on the ephedrine HCL tablets, let me know when you find a good cheap souce. They seem to be very inexpensive on a few sites I've seen. I hate to have to give up a supp that's working great for me.

Yeah, Im still going up in poundages pretty well to, very suprised...

Heres the cheapest ive found, dont think you will find it any cheaper, damn, Im hooking you up with the links today...

http://www.******************/?products_id=50

****, Ill PM ya

fireg275

05-24-2004, 02:38 PM

Ok, I know, big friggin deal. In the month since I last posted, I had to send my laptop in for repairs, and I got real busy with work stuff. Took my recovery week off from lifting, and cycled off creatine for a month.
So here I am at week 3 of my 3rd Max OT cycle. About the only changes I've made are focusing on flat barbell benches instead of flat db's. My poundages over the last few weeks fell a little in a few exercises, but so what. I got down to 185 in body weight.
Supplement wise I've started Vpx's Redline and switched MRP's and whey and creatine to AST's line.

Today's workout:
Squats 385x6, 405x4
Lunges 225x6,6 (each leg continuous)
Leg curls 200x8
SLDL 315x6, 435x4
Shrugs 455x8,8
Calf presses 295x8,8

Great energy today, I think it's being back on creatine (HSC). 385 on the squats felt like doing the bar by itself. More to come.

Wheelies

05-24-2004, 02:56 PM

Good to see ya back...nice job. What are your thoughts on only doing 4 sets for quads? I do this also, do you feel this is enough sets for good leg development? I find that if I do more than 2 sets on squats, Im toast mentally.

fireg275

05-24-2004, 03:03 PM

It's good for me. I'm not trying to add any size in my quads, I mainly squat for the benefit of the rest of my body. If I try to do more than a couple real heavy sets, I'm not able to maintain the intensity. I'd rather focus on bringing up my traps and calfs.

Wheelies

05-24-2004, 03:18 PM

Originally posted by fireg275
It's good for me. I'm not trying to add any size in my quads, I mainly squat for the benefit of the rest of my body. If I try to do more than a couple real heavy sets, I'm not able to maintain the intensity. I'd rather focus on bringing up my traps and calfs.

Thats pretty much my logic as well. I squat for overall development and just so no one can say Im a bitch for not squatting :D. Although I do want bigger legs, Im not trying to achieve show stopping quads, because I dont really plan on compteting. So I dont really feel pushing myself that hard is that beneficial in regards to leg development. I would just grow to hate squats even more and want to avoid leg day all together, a few heavy/intense sets is enough for me.

Bbuilder75

05-24-2004, 07:08 PM

Hey Fire, glad to see you back, for a while there I thought you may have run off and got married or something! When you get time can you post a sample of your diet, you have made great progress.

fireg275

05-24-2004, 09:54 PM

Ok BBuilder75, here's today's food and supplement entries...

0600 Whey, creatine
0730 Clenbutrx, Tyrosine 2g., Green tea extract (GTE)
0815 Nytropro MRP, Udo's Choice oil (1 tbsp)
0915 Whey, Creatine (pre workout)
1015 Clenbutrx, Tyr 2g.
workout 1015-1100
1100 Whey, Creatine, GTE, Multivitamin
1230 Nytropro MRP
1330 Udo's Choice (1tbsp)
1400 Redline, 8 eggs scrambled (2 yolks), Low carb Tortilla, 1.5 cups Yams
1500 Clenbutrx, GTE, Tyr 2g.
1600 3 Cups mixed veggies, Can of tuna, Udo's Choice (1 tbsp), Creatine, Multivitamin
1800 Dymetadrine Extreme (1 capsule), Tyrosine 2g.
1830 Nytropro MRP

Lot's of water throughout the day.....

Normally I eat more real foods, but I'm currently on a loading phase for the creatine and each serving has 33 grams of carbs. Today I spent a lot of time driving around running errands as well.
Total 2800 cal. 60 Fat, 295 Carbs, 280 Protein.

I'll probably have another serving of whey or can of tuna before I go to sleep.

fireg275

05-25-2004, 11:49 AM

Shoulders and abs today

DB military 105x6 (with help), 95x5
Side laterals 50x8, 55x6
Rear delts 60x8, 65x7
Roman chair leg raises BWx10, 45x8, 45x8
Cable crunches 100x10, 110x10, 120x10
Lateral bridges 2:15 each side

Pretty good workout today. I had hoped to move the 105's by myself on the military presses but had trouble getting going (last week did 100x6). Second set of 95's was by myself, felt real good.
Abs bore me but you got to do them......
On my last bottle of Clenbutrx, damn. I do get a warm feeling within minutes of taking the Redline, so hopefully it's a solid supp. like its big brother.

Going to do some HIIT cardio tonight, running up a big freakin hill and walking back down....

Wheelies

05-25-2004, 12:36 PM

Good job, you have strong ass shoulders bro, im envious.

fireg275

05-26-2004, 08:32 PM

Thanks Wheelies.
Chest and tri's today since I have to work on Friday.

Flat bench 285x6 (4 solo)
Incline DB 120x5, 3.5 115x3.5 105x5.5
Dips 140x5.5, 5
Skull crushers 90(+ Ez curl bar) x6,6
Pushdowns 130x4, 120x3

Great workout for me today. Went up in reps or weight for everything except pushdowns. Bench felt really strong, took a couple of weeks to get used to powering up the bar as opposed to slow and controlled dumbell flat benches.

Back and biceps tomorrow. Canned salmon from Costco rocks!!

Wheelies

05-27-2004, 09:52 AM

Great job on the incline DB's Why the fored reps on flat bench?

Canned salmon sounds sick!!!

fireg275

05-27-2004, 01:21 PM

Not forced reps, 4 byself, 1 with a slight nudge by my spotter, last 1 he helped with 20 lbs lift according to him.
I'm a big salmon fan, canned is much tastier and easier to chew up than tuna. Give it a try...

Today, back and biceps

Pullups BWx6, 45x4, BWx12
DB rows 145x6,6,6
Seated rows 300x6,6
BB curls 155x6, 165x3.5
DB curls 70x5, 75x3.5
Wrist curls 105 DB x8

Awesome freaking workout, great pump. I've been bracketing with AST's creatine and whey pre and post workout. Had 5ml of redline and 2 doses of Clenbutrx in my system too.

Pullups are frustrating me, can't seem to add weight over my PR. Think I'm going to do max rep sets on the pullups instead. Just a note, all my curls had a slight swing to them, not done in strict form on the way up but down very slow.
Only 1 set of wrist curls beacuse I'm couldn't keep my grip on the db.
No more lifting till Monday, just cardio!! Yippee??

Happy Thought for the Day: the only good terrorist is a dead terrorist..

TheSupaKorean

05-27-2004, 01:33 PM

One strong mofo. Those one arm dumbells wouldn't even last in my grip to complete a set.

Great lifts and nice incline presses from your previous workout.

fireg275

06-04-2004, 11:43 AM

Thanks Supa.

Monday 5/31
Squats 385x6
Lunges 245x5,5
Workout got cut short as I was on duty and got interrupted by a long aid call, so no traps or calf work that day.

Tuesday
DB military 95x6, 6, 5.5
Side laterals 50x6, 55x6
Rear delts 65x6, 70x6
Roman chair leg raises 45x8,8
45 Decline crunches 25x8, 35x10
Lateral bridges 1:30 each side
Pretty good workout, db presses felt strong and good a good pump.

Wednesday
Evening cardio 20 minute interval run

Thursday
Pullups BWx10, 10, 8.5
DB rows 145x6, 6, 6
Seated rows not done , machine broke
Narrow pulldowns 200x6
BB curls 135x5
Good back workout. Stopped after 1 set of curls as my right biceps tendon was really sore.

Evening cardio: fast walk for 20 minutes

Eating for the week has been a challenge. Getting plenty of good stuff but also craving pizza and ice cream. Had a few cheat snacks through out the week, not had these cravings before...
Bodyweights about the same(185-188), hard to drop those last few lbs.

Friday
Just did interval running with a rucksack(20 minutes), going to do another cardio tonight.
Chest and triceps tomorrow as I'm on duty today...

scott_donald

06-04-2004, 11:49 AM

impressive strength for your size and loooking good...

Wheelies

06-04-2004, 01:35 PM

Nice job as always. About the curls, thats how I do them and how you are supposed to do them. Got any current pics of your progress?

fireg275

06-04-2004, 03:35 PM

Haven't taken any since I got my computer back, but I plan on taking some tomorrow when I get off duty. I can't see much change in the mirror from my off week, but I'll have a better idea by comparing photos. I'll try to post some tomorrow..

fireg275

06-05-2004, 12:04 PM

Ok, chest and triceps today. My right arm is still pretty sore so I stayed a little light on the DB inclines. Damn MP3 player's batteries went dead right after I finished my warmups too.

Flat bench 285x6 (5 solo)
DB inclines 110x6, 5.5, 3.5
Dips 140x6, 5, 4
Skulls 90x6, 100x6
Pushdowns 130x4, 120x7

New photo, looking pretty bloated from all I've been drinking today. I'll get a better one tomorrow after I wake up.
Here's the link:

http://forum.bodybuilding.com/showthread.php?s=&postid=3256161#post3256161

Wheelies

06-05-2004, 02:05 PM

Yeah dude, you look real bloated...:rolleyes:

fireg275

06-17-2004, 12:30 PM

Crap, skip a few days and next thing you know its been a week.
Ok, last weeks numbers:

Monday 6/7
squats 405x6
lunges 245x6
leg curls 200x8
sldl 435x4
db shrugs 145x10,10 seated
calf presses 270x8,8

This week, Monday 6/14
squats 425x3
lunges 245x6,6
hammer leg curls 55x6,6
db shrugs seated 125x8, 140x8,8
calf presses 270x8, 290x6,6

Went up some, really like the pump from the hammer leg curl machine (uses free weights)

Tuesday 6/8
db military 100x6,6
side laterals 55x6, 60x6
rear delts 70x6,6
roman chair 40x10,10
45* decline crunches 35x10, 45x10
cable crunches
120x10, 120x10

Tuesday 6/15
db military 105x4, 100x5,4
side laterals 60x6,6
rear delts 70x6,6
roman chair bwx10
45* decline crunches 35x10,10
cable crunches 120x10, 130x8

Both workouts felt good.

Wednesday 6/9
Pullups bwx8,8
db rows 145x6,6,6
seated rows 300x6,6
bb curls 135x6, 45x20
Still nursing a sore right arm

Wednesday 6/16
Pullups bwx8,8,8
db rows 140x6,6,6
seated rows 300x6,6,6
bb curls 95x6, 135x6
hammer curls 50x6
alt db curls 60x6, 70x4
Right arm still sore, able to do db's though.

Saturday 6/12 Did bench this day due to conflict with work

Bench 285x6 (spotter touched bar on last rep)
incline db's 115x6, 115x4
dips 145x4, 3.5, 4
pushdowns 130x6, 140x1

a pretty good day , started back on Satur-8

Thursday 6/17 A FREAKING AWESOME DAY

bench 295x6 (5 solo)
inc. db 120x6, 4, 3.5
dips 145x6, 155x3, 155x2
skulls 110x3
pushdowns 130x6, 140x4

Best workout I can remember ever having. I was well hydrated (15 lbs over my waking weight right now), caffeinated (sugar free red bull and 5ml of Redzone pre workout), and super motivated.
Was going to try 285 for 6 but said, WTH, 295 looks cooler on the bar!
Going to make today my refeed day.....

scott_donald

06-17-2004, 01:23 PM

some great workouts and the pics are very impressive...

fireg275

07-29-2004, 12:02 PM

Ok, been a while since my last post. Took a couple weeks off from lifting to heal my right biceps (tendonitis I think) and I'm a few weeks back into it. I've been focusing a taking in more food and upping my strength, not doing as much cardio. Here's my work so far for this week.

Monday: Max day at work
Bench 315x1, 335x1, 345x1 ,20 minute lapse due to emergency call, 365 x2 (partials with help in the power rack)

Tuesday:
Military DB press: 105x5, 105x5
Laterals 50x8,8
Rear delts seated 60x8,8
Hammer machine Military 115x8 (lbs each side)
various ab exercises, nothing noteworthy
Ok, workout, tired from being on shift previous night

Wednesday:
Cardio at the station , running 15 minutes

Thursday:
Bench 305x4 (no help)
Inc DB 100x6, 115x6, 120x5,4
decline press 265x4
skullcrushers 100x6, 110x4
pushdowns 120x6, 130x5

Pretty intense, awesome workout. No spotter available or I might have been able to get 1 more rep on the bench.
Weighing about 195 now and packing on the mass, hehe.

Back and biceps tomorrow.

fireg275

08-30-2004, 02:15 PM

Ok, time to get started again. Took a week off from lifting for a work related trip.

8/23 Monday
Bench 295x6
Inc DB 130x4, 130x3, 120x6, 120x4
Hammer dip machine 205 (each side) x4,4
Pushdowns 130x6, 140x6

8/25 Wednesday
Hammer High rows 180x6,6,6
Seated rows 250x6,6
db rows 130x6,6
ez curls bar + 90x6, 100x6, 110x6
alt db curls 60x6, 65x6

8/27 Friday
DB military 100x6,6 110x3.5
laterals 50x6, 55x6
rear delts 60x6, 70x6
roman chair leg lifts bwx10
cable crunches 100x10, 110x10, 120x10

Heaviest I've ever gone on DB Military presses - the hardest part is getting the db's into position

8/28 Saturday
Leg press, single leg 270x6, 320x6,6 360x4
Hammer leg curls 45x6, 55x6, 65x6
calf presses, single leg 270x8, 320x6
shrugs 145x8,8,8,8 30 sec.s rest between sets

fireg275

08-30-2004, 02:20 PM

bench 315x4
inc db's 130x5 130x4 120x5.5
weighted dips (using db's) 140x4 165x3
pushdowns 140x6 140x4

A good chest workout to start the week off right. Started keeping track of my food totals again today, been pretty much eating whatever I wanted to the past 2 weeks.

My short term goals now are packing on size and strength, not too worried about keeping lean. I think I'll alternate weekly as far as caloric intake above and below my maintenance level. Have only been doing cardio a few times a week as well for last few weeks.

fireg275

09-01-2004, 10:14 AM

Tuesday:
Easy cardio at work 15 minutes on the bike, interval program
Got to cut a lady out of her car on the freeway, good workout there...

Wednesday 9/1/04
Back and Biceps
Seated rows 220x6 250x6,6
Hammer high rows 180x6, 205x6
DB rows 135x6,6
Curls with ez curl bar 90x6, 110x6
Alt DB curls 65x6, 20x20

Pretty good workout today, right arm still sore, but the 20x20 curls seemed like they made the pain diminish. Going to try to do some good HIIT cardio this evening, no kids.

Wheelies

09-02-2004, 10:28 AM

Strong...well everything.

fireg275

09-06-2004, 08:15 AM

Thanks Wheelies, I just ordered a set of those powerhooks to help me hang dumbells on a bar so my presses and inclines should really take off, no more squirming like a dying cockroach trying to get the first rep up, hehe.

Thursday 9/2
AM Cardio bike for 15 minutes, run for 15
PM cardio run for 25 minutes

Friday 9/3 Shoulders/abs
DB Military 100x6,5 110x F (couldn't get it into position)
Hammer Military 135(each side) x6,4
Laterals 55x6,6
Rear delts 75x6, 80x6
Roman chair leg raises bwx10
Cable crunches 110x10, 120x10, 130x10
Vertical decline crunches bwx8

Saturday 9/4 Legs
Squats 365x6,6
Lunges 225x6
Leg curls 45x6 65x6,6
Calf presses, single leg 270x6 320x6 340x6
DB Shrugs 145x10,10,10,10 30 secs rest between

First day back squatting in a while, didn't feel like going real heavy. Switching back to barbell shrugs this week as well.

Wheelies

09-06-2004, 09:13 AM

[QUOTE=fireg275]Thanks Wheelies, I just ordered a set of those powerhooks to help me hang dumbells on a bar so my presses and inclines should really take off, no more squirming like a dying cockroach trying to get the first rep up, hehe.

QUOTE]

LOL, I hear that bro, that first rep sucks, I never even count it as a working rep. How much did you find those power hooks for?

fireg275

09-06-2004, 09:17 AM

Did a search, all pretty much the same, shipping varied. $49.95 for a set plus shipping was the cheapest....

fireg275

09-06-2004, 02:08 PM

Bench 315x5 (a little help on the last 2)
Inc DB 130x5 135x3 130x4
Weighted dips 140x4 165x2
Pushdowns 140x6 150x6 140x6

I felt pretty pumped this morning, would've liked to get my bench set without any help, needed a few lbs at the sticking point. Can't wait for the power hooks, the 135's didn't feel too bad just a real bitch getting them into position.

Wheelies

09-06-2004, 02:22 PM

fireg275

09-07-2004, 12:15 PM

Back & Biceps today...
Hammer high rows each side 205x6 215x6,6
Seated rows 250x6,6
DB rows 140x6,6
Alt DB curls 20x25, 60x6,6,6
Wrist curls DB, 70x6, 75x6, 80x6

A good back workout today, not my favorite day of the week. DB rows really pained my right arm, gonna drop them and do barbell or T-bar rows next week.
Weighed about 200 this morning on awakening, going to get in and get my bodyfat checked. Took in 4400 calories yesterday. Here's a photo from today, about 1.5 hours post workout....

waitlifter82

09-07-2004, 12:24 PM

fireg275

09-08-2004, 09:16 AM

Thanks Wheelies and Waitlifter. I only managed to take in 4200 calories yesterday (117 g Fat, 387 Carbs, 405 Protein), hehe. Weight this morning was 196.

Today
Treadmill 10% incline, 15 minute HIIT up to 9.0 mph then 15% and 3.5 mph for 5 minutes
Pushups 2 sets of 40 to get the juices flowing....

Going to do some more cardio in the evening..

fireg275

09-09-2004, 11:10 AM

Ok, ended up doing a second cardio session yesterday, 30 minute speedwalk around a local park lake. Took in about 3200 calories yesterday, I'm going to keep em lower on days I don't lift. 10 hours sleep last night and today's workout was great.

DB military press 100x6,6
Hammer Military press 140(each side) x4.5,4.5
Lateral raises 55x6,6
Rear delts 75x6, 80x6
Cable crunches 110x10, 130x10, 140,10, 150x10(partial reps)
Decline crunches 25x10 nice and slow

Everything felt good, didn't want to attempt hang cleaning the 110 Db's this week since my power hooks are almost here and it would suck to get hurt. Heard my back crack as I was getting the 100's up, maybe I should wear a belt, hehe.

I'm on vacation this month so my days are structured around eating and lifting. Cool job I have....

Wheelies

09-09-2004, 11:49 AM

fireg275

09-09-2004, 11:54 AM

I think I'll be hanging them on the Smith machine bar to get the elevation I need, I'm guessing there's probably a user's guide that comes with them, we'll see....

Wheelies

09-09-2004, 12:02 PM

I think I'll be hanging them on the Smith machine bar to get the elevation I need, I'm guessing there's probably a user's guide that comes with them, we'll see....

Ahhh...brilliant. Only thing about those is, I like the slight little angle that the military bench has, I dont like the single seats you can pull up because your perfectly straight up and down which messes me up/

fireg275

09-09-2004, 12:07 PM

Ya, me too. I use one of the adjustable seats and have it just slightly leaned back...

fireg275

09-10-2004, 12:25 PM

Ok, legs and traps today...

Squats 135x12, 225x10, 315x5, 365x3, 385x3, 405x3
Lunges 225 x6 (each leg)
Leg curls 45x6, 55x6, 65x6
Calf presses 270x20 (both legs), 270x8 (single), 320x8(s), 320 x16(both legs)
DB shrugs 140x10,10,10

An ok day, mp3 player died during my squats. I think I'm going to start trying to increase the weight, I get bored squatting the same each week (although I don't want my legs any bigger), going to have to find my belt.
Was going to do some heavy barbell shrugs but a couple of chicks were hogging the power rack doing curls, doh!!

fireg275

09-14-2004, 01:38 PM

Ok, Monday was chest and triceps. Worked out several hours earlier than I'm used too and cut my chest warmup a little short, big mistake.

Bench 135x5 225x5 275x3 315x5 (had help last rep) 335x1
Inc. DB's 135xF 120x6,6,5
Dips 140x6,4
Pushdowns 140x6,6

Friggin 225 felt heavy and I was lacking in explosiveness. My first set on the db inclines I got buried by the 135's, dying cockroach again - powerhooks where are you. The rest of my workout I just felt tired. :(

Tuesday - Back and Biceps :)
Normal time of day for me, still pissed about Monday.
Hammer high rows 230x6,6
T- bar rows 180x7 225x6
Seated rows 250x6 275x6,6
Alt DB curls 20x20 45x6 60x6 65x6 70x4(kept losing my grip)
BB curls 125x6
DB wrist curls 70x6 80x6

Much better day, best back and bicep workout I can remember.Did a few additional warmup sets for curls, seemed to really help with my sore arm. Tried straight BB curls again and I'm going to start doing them again as well.
Going to do BB bent over rows next week instead of the T-bar rows, think I'll get a better pump off them.

Wheelies

09-14-2004, 03:13 PM

Good to see you had a good come back day. Sometimes I just get really tired during chest day too, and then I have nothing left....

scott_donald

09-14-2004, 03:21 PM

nice couple of workouts there...

fireg275

09-15-2004, 09:04 AM

Thanks guys.

This morning: treadmill 10% incline, HIIT for 15 minutes then 10 minutes at 15 % at 3.8 mph. Good sweat, got to get to work.....

fireg275

09-16-2004, 01:44 PM

Ok today was going to be shoulders and abs but no power hooks yet so I went with legs and traps. Once I got to the gym I ran into an old army buddy and bs'd for an hour. So I was a little less motivated and caffeinated than I planned but still a good workout.

Squats 365x3 405x3 (with belt) 425x3 455x1 405x5
Leg curls 45x8 65x8
Calf presses 270x8 320x8 340x6
DB shrugs 145x10,10,10 30secs rest between sets

Decided to dig out the old belt for squats (haven't used one in years) 455 went easy, felt like I could've done another 40 pounds. I think I'm going to try to hit heavy singles each week, and then drop done for a heavy set of 5.
Oh ya, my freaking hooks were at the doorstep when I got home, tomorrow baby!!

Wheelies

09-16-2004, 02:47 PM

fireg275

09-16-2004, 07:56 PM

Ok, evening workout. I was feeling a little jumpy so I went back for more.

Treadmill, 15% HIIT, 20 minutes. Top ladder was 15% incline, 9 mph for 1 minute- kicked my axe. I was spent at the end and drenched with sweat. Now I'm busy eating for tomorrow - shoulders and abs.....

fireg275

09-17-2004, 10:57 AM

Ok , finally got to use my power hooks. A little awkward at first but I ended up putting the smith machine bar on the highest notch and putting the bench so I was seated directly under the dumbells. I needed a slight liftoff to clear the bar, think I'm going to try one notch lower next week.

DB Military 110x5.5, 110x6 (slight help on the last one) (100x6 last week)
Side laterals 60x6,6 50x6
Rear delts 70x6 80x6
Roman chair BWx10
Cable crunches 110x10, 130x10, 140x10
45* Decline crunches 35x10,10

Workout took a little longer because I had to haul the DB's back and forth to the smith machine. Next week I'm going to pre-stage all my heavy DB's right near the machine. Wore my belt on the top military sets as well.

Wheelies, how do you change the text color??

Wheelies

09-17-2004, 11:15 AM

fireg275

09-20-2004, 01:30 PM

Ok, Saturday and Sunday were long days at work for me, so I was a little beat going into today's workout.

Flat bench 315x6 (no help)
DB bench 130x6 130x4
DB incline 100x4
BB incline 225x8 (easy)
Dips 140x5,3
Triceps Pushdowns 130x6, 140x6

I had originally intended to focus on flat db benches but someone was using the rack so I did some barbell benches instead and got a great top set. Then I tried to immediately hit my target weight for the db's but the 130's felt like a fricking ton(was hoping for 10 reps). Not a lot of room in the smith machine for db benches either, kept hitting the bar with the power hooks. I'm going to do them in the power rack next week, those powerhooks take a little getting used too.
I was pretty much spent after flat benching and didn't go heavy on inclines. I'm gonna take a nap now, I need it

Wheelies

09-20-2004, 01:36 PM

Nice work, have a fun nap ya lucky bastard...

fireg275

09-21-2004, 12:03 PM

OK, pretty good session this morning...

Hammer high rows 230x6,6
BB Bent rows 225x6,6 245x8
Seated rows 250x6 250+ x8 (put the wimpy stack on plates on top of the stack, need to find way to add more weight)
DB curls 35x15 60x6 70x6
BB curls 135x6
DB wrist curls 70x6 85x8 90x8

Ok, my first time doing bent over rows in a long time, felt good, good overall upperbody pump....
Think I'm gonna pick-up some Body octane at the supp store and give it a try..
Oh ya, going to take another nap today Wheelies, hehe....

Wheelies

09-21-2004, 12:18 PM

fireg275

09-22-2004, 11:17 AM

Ok, didn't want to do the treadmill today so I did legs instead.

Squats 315x3 365x1 405x1 455x1 475x1 425x5
SLDL 225x6 315x3 365x3 405x5
Shrugs (behind the back) 405x8 455x6 495x8

Good workout, going to hit 500 next week on the squats. Went supp shopping yesterday and bought some Nutrabolics Cre2bolic - then came home and read that it sucked. But I've got an open mind so we'll see. Took it with my Swole this morning.

I love it when I'm squatting and women walk by and cover their kids eyes and ears, hehe.
Wheelies, I'm ashamed of you son, skipping legs.....

Wheelies

09-22-2004, 11:19 AM

I hate you. :D

fireg275

09-22-2004, 11:22 AM

That's it, use that and motivate yourself! You're the training partner I never had. Where you at? We need to workout together sometime, I'll lift and you can be my biatch (haha).

Wheelies

09-22-2004, 11:41 AM

That's it, use that and motivate yourself! You're the training partner I never had. Where you at? We need to workout together sometime, I'll lift and you can be my biatch (haha).

Its so on now, all my motivation is to now crush all your numbers. :D

fireg275

09-23-2004, 11:53 AM

Ok, shoulders,abs,and calves today. Thanks for the help today Wheelies, was thinking of crushing you during my workout, hehe.

Dumbell Military 110x6,6 115x2
Side laterals 60x6 65x6
Rear delts85x6,6 90x6
Cable crunches 130x10 140x10 150x10(last few were partials)
Calf presses(single leg) 270x8 320x8 360x8

Did my db military's in the power rack today. Sqautted under the bar to clear the power hooks off the bar but needed a spotter to get the first rep all the way up (didn't count that one in the above numbers). Hard to keep my elbows under the dumbells. It was funny on the heavy sets, my right db would rotate into my head until my spotter could help me extend it all the way. Had a small crowd of hot milfs watching, schwing! Workout ran a little long due to the shuttling back and forth of the db's.

Wheelies, ya make it to the gym today buddy??

MC26VA

09-23-2004, 10:39 PM

Fire,
Really amazing what you've accomplished dude. Definately inspirational, the DB military press and the cable crunches look awesome. Keep up the great work!

-Mike

Wheelies

09-24-2004, 07:26 AM

Wheelies, ya make it to the gym today buddy??

No. I think Im an alcoholic. God I hate you and Anabolic Delts and you insane shoulder strength...One thing I got you on is cable cruncehs though, I got one more plate until the whole stack is done.

fireg275

09-24-2004, 10:44 AM

RiNgMaSteR

09-24-2004, 01:13 PM

You put up some huge numbers man!! Great workouts!!!

Wheelies

09-24-2004, 01:54 PM

Thanks MC and Wheelies. Hey Wheelies, you have the rest of your life to drink, why not take advantage of your body's chemistry now before you get old and quit handicapping yourself, hehe.

Todays Cardio: Treadmill 10% incline , HIIT up to 9.5 mph for 16 minutes. Then 15% incline fastwalking 4.0 mph for 14 minutes.

Cable crunches, I'm going to have to get someone to hold down my feet to catch you Wheelies :)

MC, I feel like I'm just getting to the point where I'm going to push into new ground and make good gains. Right now I'm as strong as I was 10 years ago.

Well, early 20's is the best time to go out drinking every day and bang random girls. I broke up with my girlfriend of 2 years at the beginning of the summer, so from 21 on, I didnt have much fun as far as going out, Im in my prime right now.

I have a feeling the leather strap is going to break soon with my cable crunches...

Wheelies

09-24-2004, 06:07 PM

But on a side note, I do see a negative effect on my bulking. I havent put barely any weight on the scale. I am taking in alot less calories than last time though. But I think the fact that I get blasted out of my mind 3-4 days a week is holding me back, I probably have the testosterone levels of a 67 year old woman right now.

fireg275

09-26-2004, 09:11 PM

Ok, did tomorrow's w/o today because I hate trying to lift at work. Kind of a weird one today to cause I wanted to max on my bench but also see what I can do for a top set of 10 reps on the flat db bench press (a mere $1000 bucks at stake here, courtesy of the power hook makers). The gym daycare was closed though so no girlfriend to videotape me (for the db contest). Anyway, enough rambling, not really max -ot today, but intense just the same...

Barbell bench 135x10,5 225x5 275x1 315x1 350xF 350xF
DB bench 100x6 110x10 120x7
Weighted dips 140x4 150x3 160x3 175xF,1

No spotter, had to bench in the powerrack. Almost got 350 1st attempt, just couldn't lock it out(so freaking close). 2nd attempt couldn't get past the halfway point.
Just trying to get an idea of what to shoot for on the db bench, contest ends October 1st. I feel pretty confident I'll be able to nail 120 or 125 for 10 reps if I hit it fresh. Have to video the set, followed by me on the scale and the db on the scale.
Dips, figured I try to max them out since I had trouble locking out on the bench. Goal is to shoot for a single with 200, hopefully that'll help my bench in the next few weeks.

Ran out of Redline today too. The new formula makes me feel ill anyway. Got VPX's Meltdown Z-14 instead. We'll see how it works...

fireg275

09-27-2004, 05:52 PM

Nothing special today. Cardio was 16 minutes of running around the station and up and down the stairs...
Going to hit the weights hard when I get off tomorrow morning....

fireg275

09-28-2004, 11:20 AM

Belated thanks Ring. Crappy night at work last night, got woken up 4 times for BS calls. No excuses though.

Hammer high rows 230x6 240x6
Weighted pullups BWx6 25x6 35x6
Bent rows 225x4 275x6,6
DB curls 35x10 55x2 75x5,5
BB curls (Ez curl bar =25 lbs) 115x6, 165x4(weight icludes bar)
DB wrist curls 90x8

Overall good workout. 1st time doing weighted pullups in a while, going to keep them cause they don't tweek my arm anymore. Big jump on bent rows from last week, just started doing them though so now I'm at a hard work weight. DB curls felt awesome, seem to be more of a mental challenge. Ez Curls, a little hip swing but that's okay.
Time to eat and take a big nap, hehe.

Also 2nd day on Z-14, not felling the same pre workout kick I got from the Redline. I think it's because the Z is in capsule form and not liquid.

Wheelies

09-28-2004, 11:41 AM

Damn, good jump on barbell rows. Also, Db curls are looking good. You're right though, pullups need some work. :D Just add a 2 1/2 each week, or even a 5 if possible, slowly but surely is the way...

Gaz[]v[]atrix

09-28-2004, 12:44 PM

Great workouts, some damn nice numbers your putting up there. How good is the Max OT program? I'm looking at mabye giving it a go soon.

waitlifter82

09-28-2004, 12:50 PM

Also 2nd day on Z-14, not felling the same pre workout kick I got from the Redline. I think it's because the Z is in capsule form and not liquid.

Try an EC + ALCAR stack. Works for me..... or you can check out meatheads energy stack, but I think most people would have a stroke w/ that many stimulents. Great workouts. Very inspirational

scott_donald

09-28-2004, 12:59 PM

ye looking real good there... great rowing...

fireg275

09-28-2004, 01:06 PM

Thanks guys.

Wheelies - 2.5's?? They make em that small man? I was doing pullups up until I strained my rt. arm. Hopefully I can get past my PR without re-injuring myself.

Gaz - Max O/T works great for me. Intense, fast, continual progression, easy to figure out. No need to do all kinds of crazy math. When I hit six reps I add weight. When I feel good, I add weight. When I feel bad, I add weight. Works for me.

Wait - thanks man, I'll do a search. But in the meantime, what's alcar??

Thanks Scott - I need to widen my lats out, hope these do the trick...

Wheelies

09-28-2004, 01:18 PM

Thanks guys.

Thanks Scott - I need to widen my lats out, hope these do the trick...

Weighted close grip pullups did that for me....

waitlifter82

09-28-2004, 01:31 PM

Thanks guys.

Wait - thanks man, I'll do a search. But in the meantime, what's alcar??

Stands for acetyl-L-Cartinine

From Mike's site (only the introductory paragraph)

L-carnitine is a trimethylated amino acid that plays essential roles in many areas of the body, including fatty acid translocation and muscle function. Carnitine is also acetylated into the ester Acetyl-L-carnitine (ALCAR) in the brain, liver, and kidney. ALCAR also plays a variety of roles in the body, including increasing acetylcholine production and stimulation of protein and membrane phospholipid synthesis. Orally administered L-carnitine and ALCAR have profound anti-aging and nutrient repartitioning properties, and the effects of supplementing with them have been extensively researched in many areas, including exercise performance, weight loss, treatment of Alzheimer's, Parkinson's, diabetic neuropathy, depression and many other neurological disorders, treatment of alcoholism, treatment of cardiovascular diseases, insulin resistance, and many others.

fireg275

09-29-2004, 05:44 AM

Went back to the gym and did some cardio around 6 pm.

Treadmill HIIT, 20 minutes. Top sprint was 11% incline at 10 mph for 1 minute. Sweatin pretty good....

fireg275

09-29-2004, 12:18 PM

Oops, that last post should've been Tuesday evening, not Thursday.
Working today, cardio on the treadmill.

HIIT 20 minutes, top sprint was 10% for 10 mph for 1 minute. Not a real sturdy machine so I didn't want to push it any harder.
Going to go for any easy run after dinner tonight.

Shoulders and abs and max 10 rep db bench (for contest) tomorrow.

MC26VA

09-29-2004, 03:12 PM

Fireguy,
The DB dips and bent rows look awesome, keep up the good work dude..and good luck on the contest tomorrow!

fireg275

09-30-2004, 11:10 AM

Thanks MC26VA..
OK, today was shoulders and the last day for the Power hook dumbell contest. Got woke up at work 3 times last night, waaaaa.

DB bench 125x9, 120x10
Hammer military(weight on each side) 90x6 145x6, 160x4
Side laterals 60x6,6
Rear delt db raises 90x6 95x6
Didn't do abs today, I'll get them tomorrow with legs.

125's were my target weight for the db bench. I got 9 freaking reps and couldn't lock out number 10. No biggy, I took several minutes rest and came back and did the 120's for 10. Did all the videoing like the rules said.
Well I just called the company and gave em my info, turns out the heaviest so far this year was a 260lb dude who did 160's for 10. Oh well, now I got a whole year to get ready and not just a couple weeks.

I did surprise myself on the Hammer military presses, hehe. The 160's felt pretty easy. Think I'm going to focus on max weight using this machine, and do subsequent sets with heavy db's.

Too tired to do abs, going to get them after I squat 500 tomorrow. Wheeelies, ya going to do your legs this week girlyman?

fireg275

09-30-2004, 06:23 PM

Thursday afternoon...

Went back for some HIIT on the treadmill. 20 minutes, top sprint was 10% incline, 10.5 mph for 45 secs.

Had real bad gas all day, not sure if it's the Z-14 or the Nutrabolics CrE2..

RiNgMaSteR

09-30-2004, 08:06 PM

Looking good dude! Good luck with squats!!

fireg275

10-01-2004, 11:14 AM

Thanks Ring.

Ok leg and trap day today.

Squats 135x10 225x5 315x5 365x1 505x1 455x1 495x1 455x3
SLDL 315x3 405x3 425x5
Barbell shrugs 425x6 515x6
Single leg calf presses 270x16 340x6 360x6
Cable crunches 130x10 140x10 150x10

Squats went well. Pretty much max effort today, could not have gone up in weight. Kept losing my grip on the sldl (even with straps), had to reset a few times. Shrugs, don't think I could've gone any heavier today on this one either, hard to tell how much range of motion I'm getting but it's definitely overload.
Workout went just over an hour but it takes me a while to work my way up through the squat acclimation reps.

Well I'm pretty much thinking Z-14 sucks for a pre-workout boost, I'll finish off the bottle and probably try some Body Octane..

fireg275

10-03-2004, 02:40 PM

Sunday 10.3.04 Chest and triceps

OK, same drill a last week. Have to work tomorrow so chest today. Didn't feel the mental drive I'm used too, but still a good workout.

Bench 335x4 (little help on last 2)
Inc. DB 100x6 135x6 (help on last rep), 135x6 (same)
Weighted dips 135x4 180x3.5 180x3.5
Overhead triceps pushdowns 110x6 120x6 140x6

Took the weight down too slow on the bb bench, started to stall out and spotter helped a little. First heavy set on the inclines my left db(power hook) didn't clear the bar and I lost the right side after struggling with the left. A quick break, I grabbed a spotter and banged out several good reps. 2nd set easier than the first.
Dips were pretty easy, surprised myself. See attached photo.

Wheelies

10-03-2004, 02:56 PM

Sweet pics man, 3 plates looks cool as hell. I like your dip station alot better than mine. Mine is also used for leg raises, so it has a back pad right in front of my face, kind of bothers me. Also, do you go down lower than in the 4th pic?

fireg275

10-03-2004, 03:04 PM

Lower ,yes. My girlfriend took these for me. I go down as far as I can so my wrists are about even with my nipples. The 4th photo is almost at lockout (I got a video clip but no where to post it)

That's 4 plates, not 3 man :)

Wheelies

10-03-2004, 03:29 PM

That's 4 plates, not 3 man :)

Oh ****, didnt mean to take away from your glory, even more badass...

scott_donald

10-03-2004, 03:39 PM

looking real good there... whats the story with the dips there...

fireg275

10-03-2004, 03:43 PM

No story really, last week on Wheelies thread someone commented they wanted to see someone doing dips with 3 big plates hanging. I told em I'd get some up.
Got 3 continuous and managed a negative on the 4th rep. Hoping these help me with lock out strength on my bench....

scott_donald

10-03-2004, 03:59 PM

impressive then...

TrailrParkTrash

10-04-2004, 10:23 AM

Those 4 plate dips are very impressive.. no wonder your lifts are way up there! Congrats!

fireg275

10-05-2004, 11:06 AM

Wheelies

10-05-2004, 11:28 AM

scott_donald

10-05-2004, 01:10 PM

why such light stuff for lower back...

fireg275

10-05-2004, 02:21 PM

Dang Wheelies, your right. I'll just have to lift harder next week.
Scott, strained my lower back a bit on the rows. Just trying to loosen it up a bit....

scott_donald

10-05-2004, 02:45 PM

ah ok not good hope it turns out to be nothing...

fireg275

10-05-2004, 04:58 PM

Went back for some cardio, lower back feels ok.

Treadmill, 15% incline, 15 minutes. HIIT, fast walk 3.5 - 4.2 mph. Sweated a ton, didn't run this one cause I ate 20 minutes before I got to the gym (short on time today).

Wheelies

10-05-2004, 05:04 PM

MC26VA

10-05-2004, 05:12 PM

Thanks guys, Back and biceps today

Hammer Behind the neck pulldowns 135x6 160x6
Weighted Pullups 35x6 40x4
Bent rows 225x6 285x6,6 225x8
Hyperextensions bwx10
Alt DB curls 35x6 65x4 80x4 75x6 70x6 65x6

An okay workout, tried a different hammer machine during my warmups, didn't like it. Bent rows felt good. 80's on the curls was a little sloppy so I dropped back down in weight and made each set stricter than the last, great biceps/forearm pump.

I noticed that most of you guys on the Max O/T training don't go over 6 or so reps...is that the limit when you start to add new weights? Btw, great job on the db curls...i got a new max of 35 on them, so i almost feel like a man. And one last thing...the 4 plate dips, really awesome bud. Keep up the great work!

-Mike

fireg275

10-05-2004, 06:42 PM

Wheelies-"Hey, you still able to put on size doing cardio? How many calories you taking in?"

Ya, I'm getting bigger. I do mainly the HIIT variety or an easy run at the station to get the blood flowing, nothing over 15 minutes though. I don't think it's negatively impacting my getting bigger, I make sure I get lots of sleep though and a nap whenever I can.

Calories - I've been lazy when it comes to Fitday entries but I'm guessing 3000-3500 average with some days a little higher.

Next week is my last week lifting before my rest and recovery week, going to hit the cardio hard and often then and try to drop a couple lbs of fat.
I love being strong, but I miss not being able to pinch any fat:)

Thanks MC. If you read AST's website on the max ot plan you'll see 4-6 reps being advocated as optimal for overloading your muscles.

waitlifter82

10-05-2004, 06:42 PM

I noticed that most of you guys on the Max O/T training don't go over 6 or so reps...is that the limit when you start to add new weights? Btw, great job on the db curls...i got a new max of 35 on them, so i almost feel like a man. And one last thing...the 4 plate dips, really awesome bud. Keep up the great work!

-Mike

One of the 'rules' of max o/t is 4-6 reps on every exercise (except maybe calves and abs)

I can't stand looking in this journal anymore... feeling quite week:(

Wheelies

10-05-2004, 06:49 PM

I can't stand looking in this journal anymore... feeling quite week:(

LOL, thats a hell of a complement

fireg275

10-06-2004, 05:44 PM

Hehe, thanks guys.

My right arm/elbow is pretty sore today, thanks dumbell curls.

Cardio at work: Stairmaster, 15 minutes, alternating between level 6 and level 11 in an HIIT fashion. Good sweat and turned my legs to jello.

Not sure if I'm going to do legs or shoulders tomorrow, going to depend on how my arm feels.

Wheelies

10-06-2004, 05:50 PM

YOu are a fireman right? I have a few questions.

1. How do you become one?
2. Isnt it weird starting there and moving in with a bunch of dudes you dont know?
3. Is your life like Dennis LEary's on "Rescue Me?"

fireg275

10-06-2004, 10:25 PM

QUOTE=Wheelies]YOu are a fireman right? I have a few questions.

1. How do you become one?
Fill out an application and take a civil service test. You can also get your feet wet volunteering in some areas or taking fire service courses at a community college.
2. Isnt it weird starting there and moving in with a bunch of dudes you dont know?
You mean like joining the army? or moving into a college dorm? No, didn't bother me, I'm only there 24 hours and then I go home. Didn't get time off like that in the army, :)
3. Is your life like Dennis LEary's on "Rescue Me?"[/QUOTE]
He's an actor, and I've only seen a few of the episodes show I'm not sure what his "life" is like - but, I don't see visions of dead people (yet), but I can drive around the city and remember where certain people died, got hit by a train, etc. Oh, and I don't sleep with my dead cousin's widow.

Wheelies

10-07-2004, 07:36 AM

QUOTE=Wheelies]YOu are a fireman right? I have a few questions.

1. How do you become one?
Fill out an application and take a civil service test. You can also get your feet wet volunteering in some areas or taking fire service courses at a community college.
2. Isnt it weird starting there and moving in with a bunch of dudes you dont know?
You mean like joining the army? or moving into a college dorm? No, didn't bother me, I'm only there 24 hours and then I go home. Didn't get time off like that in the army, :)
3. Is your life like Dennis LEary's on "Rescue Me?"
He's an actor, and I've only seen a few of the episodes show I'm not sure what his "life" is like - but, I don't see visions of dead people (yet), but I can drive around the city and remember where certain people died, got hit by a train, etc. Oh, and I don't sleep with my dead cousin's widow.[/QUOTE]

Whoa big guy, I sense a little bit of sarcasm in that post. Yes, kind of like the army, but in that case, you are starting with a bunch of other new recruits, a fire house, I may be wrong, it seems it would be a bunch of tenured people, then the newbie rolls in.

So you work 24 hours straight, then how long do you get off straight?

fireg275

10-07-2004, 11:52 AM

No sarcasm meant, you are the newguy, and initial military training lumps you with a lot of new tards. But I was also the FNG when I got to my army unit and they did much meaner things to me, hehe. The fire service is a much kindler, gentler animal.
They(old firemen) all knew where I came from too and didn't want to push me too hard cause they feared me (and still do) and what I could do to them.

It goes like this - 24 on, 24 off, 24 on, 24 off, 24 on, 96 off. And thats before I factor in my vacation time.

Ok, shoulders and abs today

Hammer Military Press 160x5.5 180x2 (That's weight on each side bitches!)
DB military press 75x4 standing, 100x6,6 seated
Side laterals 65x6,6
Rear delt DB raises 95x6,6
Cable crunches 100x10 130x10 150x10

Tried standing military presses, didn't like em and went back to seated. No more room on the hammer machine to add weight, had 4 45's on each peg. Going to get them up to 6 reps before I try to set any PR's on the DB military presses again. Db's were nice and controlled, full rom.
No Swole or music today (dead batteries), my supp order should be in today.

Wheelies

10-07-2004, 03:54 PM

Good workout man, very impressive hammer strength, you have way stronger delts than me, but thats a huge jump from what I can do, you have 6 total more plates on it, how does that work, I didnt think you could military 315...

fireg275

10-07-2004, 04:02 PM

I have no idea how much I can military if I were to try barbell presses. I've just been adding weight whenever I could to the Hammer, it's pretty simple straight up and down. I think the heavy db's really help with the strength gains.
I doubt I could military 315 were it on a barbell, maybe 225-275. Damn Wheelies, I think you gave me something to try next week's shoulder day, hehe.

scott_donald

10-07-2004, 04:07 PM

wow thats alot of weight... me jealous...

fireg275

10-08-2004, 12:29 PM

Ok, I normally don't like to lift at work but did legs today.

Squats 405x3 455x1 515x1 455x3
SLDL 315x3 405x2 435x5
Shrugs 435x8 525x6 535x6 475x6
Calf presses didn't do, had to go on a call

Good workout, 515 was just a little above parallel. SLDL felt great. Had to end early for an aid call - kid was practicing kung fu crap with a real samurai sword and sliced his head real good.
I swear it was the same guy on the video(dancing chubby karate boy) that went around the web last year, going to have to find a copy and confirm:)

Gaz[]v[]atrix

10-08-2004, 12:38 PM

Wow great lifts there man, very impressive and our lass loves firemen lol.

scott_donald

10-08-2004, 02:41 PM

awesome lifting there very impressive...

Wheelies

10-08-2004, 02:55 PM

Fireg, you are stong.

fireg275

10-08-2004, 05:31 PM

Thanks guys, I squatted 535 back as a college freshman. Didn't think I'd ever be motivated to better that.

Fireg, you are stong.

Wheelies, please call me Fireguy, not firegee. I also really admire your ability to spell, haha. :)

Warning: Don't buy Nutrabolics CRE2bolic, esterfied creatine stuff. I'm not saying it doesn't work, but I get hellacious gas when I take the recommended dose.

Wheelies

10-08-2004, 06:00 PM

Thanks guys, I squatted 535 back as a college freshman. Didn't think I'd ever be motivated to better that.

Wheelies, please call me Fireguy, not firegee. I also really admire your ability to spell, haha. :)

Warning: Don't buy Nutrabolics CRE2bolic, esterfied creatine stuff. I'm not saying it doesn't work, but I get hellacious gas when I take the recommended dose.

I like FIreg better, and I dont like your attitude lately, no more posting in this thread for me..

fireg275

10-10-2004, 02:23 PM

Wow, not sure what I said to upset Wheelies. You're going to have a hard life if you're that easily offended :)

Ok, today's workout was chest and triceps. Started Body Octane and Neurostim today also.

Bench 135x10, 225x5, 275x3, 305x1, 325x2 :(
Incline DB 100x6 135x6 140x3.5 140x2
Weighted dips 135x6 180x4 190x3
Skullcrushers Ez curl bar + 90x6, 100x6

Was going for 4 reps with 325 on the bench, just didn't have it today. Incline Db's went great, moved up to the 140's. Dips felt awesome too.

2 new supps for me, don't think I'm really supposed to feel anything from the octane, just faster recovery. The neurostim seems to have the advertised effect, sense of calm focus - going to read though some of the other logs and see what others are experiencing.

scott_donald

10-10-2004, 02:26 PM

still a good day there... dotn worry still looking real strong...

Wheelies

10-10-2004, 03:37 PM

Good DB's and dips. How much you weighing these days?

fireg275

10-10-2004, 04:14 PM

Thanks guys.

205 this morning Wheelies. My bw has been fluctating(sp?) this week by a few lbs but I'm normally 200 to 203 each morning. Had a beer and a late cheeseburger last night :)

Wheelies

10-10-2004, 04:15 PM

Thanks guys.

205 this morning Wheelies. My bw has been fluctating(sp?) this week by a few lbs but I'm normally 200 to 203 each morning. Had a beer and a late cheeseburger last night :)

How tall are you?

fireg275

10-10-2004, 04:22 PM

5' 9" (yes they stack shi* that high)..:)

Wheelies

10-10-2004, 04:43 PM

Gotcah, Im about 5'7" and 3/4". I want to be atleast 190lbs by the end of this year...

fireg275

10-12-2004, 12:13 PM

Pulldowns 100x10 120x10 150x8 180x6 200x6
Pullups 40x4 BWx6
Bent rows 135x8 225x6 295x6,6,6 245x6,6
DB curls 40x10 60x4 (ouch!)
Cable curls 100x20 130x8 150x8 170x8

Ok, I hate pullups.Did a ton of warmups with the pull downs and my pullups still sucked. That torquing on my right forearm just kills me. Next time I think I'm going to hang one of the close grip pulley handles (V-shaped) over the pullup bar and pull so my palms are facing each other.
Bent rows with 295 felt like a ton, my last 2 sets with 245 felt awesome - really felt my back contracting and stretching on each rep.
DB curls - My right arm (actually both) felt really tight (in a bad way) around both elbows. I switched to cable curls and was able to get some bicep work in.
I'm really looking forward to my week off next week, my whole body aches and I'm still very sore from Sunday's chest/triceps workout.

Wheelies

10-12-2004, 12:49 PM

I need a week off too. But I dont want to do it and lose strength and size. :(

scott_donald

10-12-2004, 03:47 PM

nice volume and workout there looking strong as ever...

fireg275

10-12-2004, 05:16 PM

Thanks Scott. Hey Wheelies, you have to have size and strength before you can lose it!!! Jk man, I couldn't resist :)

Part 2 today cardio:
Treadmill 15%, HIIT 17 minutes, 3.5-4.3 mph, fast walking
7%, 8 minutes at 3.5 mph

Wheelies

10-12-2004, 05:39 PM

fireg275

10-13-2004, 12:02 PM

Wheelies, I doubt you're little...the other part, hmmm:)

Cardio at work today
Treadmill 15minutes at 15%, 3.5 mph; 10 minutes at 7% 3.5 mph. Sweated profusely, going to run tonight....

Gaz[]v[]atrix

10-13-2004, 12:06 PM

I wish I had your stamina, looking good...

fireg275

10-14-2004, 11:26 AM

Thanks Gaz, amazing what a little caffeine will do for you..

Thursday Shoulders and Abs

Hammer Military press(weight each side) 45x10 90x6 135x4 160x4 180x2.5
DB military 100x6 110x5.5 110x2.5
DB Side laterals 65x6 50x6 (real high rom)
DB rear delts 95x6 100x7
Cable crunches 100x10 150x10,10

Crappy night at work last night, didn't sleep good at all. Not sure if I like the Neurostim stuff, seems like it counteracts the ephedra/caffeine and takes away my anger??

No picts today Wheelies, camera batteries were dead.

Wheelies

10-14-2004, 12:08 PM

100's on rear delts? Thats insane, good job captain.

fireg275

10-14-2004, 12:12 PM

Thanks dude, I wish I could break past the 65's on the side laterals. Any heavier and I just can't control them (yet).

Wheelies

10-14-2004, 12:14 PM

Yeah, same here, I cant seem to get past 55's. Im only using 50's now to work on control...

MC26VA

10-14-2004, 05:55 PM

Fireguy,
The bent over military presses both look outstanding. Wanted to ask you about the bent over rows (assuming it's with a bb) do you keep the back at an angle or parallel to the floor? I've seen it done both ways...and would like to start up, but don't want to screw up the back. As always, keep up the great work, i'll keep trying to catch up with all of you guys (one day).

-Mike

fireg275

10-14-2004, 09:00 PM

Thanks Mike. Bent rows, I try to keep my back parallel, but my heaviest sets usually have my coming up a little so I'm angled. This is obviously because I'm using other muscles to help me get the weight up...

PussycatHobbit

10-15-2004, 03:39 AM

good workouts.

fireg275

10-15-2004, 12:22 PM

Thanks P....

Today's workout
Squats 135x10 225x6 315x3 405x2 475x1 525x3 (1 just at parallel, 2 partials)
SLDL 315x3 445x5
Shrugs 445x10 545x6(shorter rom)
Bench press rack locks 135x6 225x6 315x6 365x6 405x4

Freaking awesome workout at work, no interruptions. Figured I'd try the lockouts today since next week I'm not lifting. Me likes rack locks, makes me feel strong!!

Picture of shrugging 545x6 attached....

Wheelies

10-15-2004, 01:02 PM

Nice! Rack lock outs do make you feel strong. Copy cat. :D

How do you like behind the back shrugs.

scott_donald

10-15-2004, 04:40 PM

nice little pulling day there.,.. keep all this good effort up...

fireg275

10-15-2004, 05:03 PM

Thanks guys, next week all I get to do is cardio :(

Too much drag up my legs trying to do them in front, and I don't feel them contracting as hard as when I have a behind the back grip.

fireg275

10-17-2004, 02:19 PM

Sunday the 17th

Cardio today: Treadmill 15% incline, 10 minutes at 3.5 mph; 10%, 10 minutes, 3.5 mph;7 %, 5 minutes, 3.5 mph. Real good sweat going.

Lower back got real tight from the fast walking, so I lowered the steepness a bit. Going to hit it again this evening after dinner.

Waking bodyweight was 208 this morning, going to do a lot of cardio this week since I'm not lifting too see if I can shed a few lbs of fat.

scott_donald

10-17-2004, 02:33 PM

stretch the hammies and lower back... i get the same thing and that is due to tightness in there...

fireg275

10-17-2004, 08:43 PM

Roger that, thanks Scott.....

Second cardio tonight was easy. Treadmill 7% incline, 3.5 mph, 30 minutes.

fireg275

10-18-2004, 11:06 AM

Ok I'm already sick of cardio....

This morning:
Treadmill 10% incline, HIIT 3.5-10.0 mph, 18 minutes. Then 12 minutes at 7%, 3.5 mph.

Had a crappy night at work, I'm going to take a nap now :)

fireg275

10-19-2004, 11:12 AM

Monday night's cardio

25 minutes on the treadmill, moderate intensity...
At home:25 minutes, partner assisted aerobics, hehe :)

Tuesday morning cardio:
15 min. HIIT on the treadmill, the 15 minutes at 7%, 3.5 mph...

I'm getting real bored with the treadmill.

fireg275

10-25-2004, 12:01 PM

Ok, glad that week is over. Most days I did cardio twice, 1 day I skipped all together. Eating got a little lax, it was hard to get all my meals in. Now I'm back to normal, hehe.

Today:
Bench 135x10 225x5 275x5 305x4
Incline DB 100x6 140x4 140x2
Weighted dips, bodyweight + 90x6 135x6 190x4 205x1(+3 negatives)
Skull crushers (ez curl bar +) 90x6 110x4

An ok day, bench felt a little off, but improved on incline db's and dips. A week off did my body good, I should be making fast gains now :)

waitlifter82

10-25-2004, 12:14 PM

you lose any mass w/ all that cardio.... looks like you didn't lose any strength

Wheelies

10-25-2004, 12:45 PM

Good job slugger...

fireg275

10-25-2004, 01:05 PM

Thanks guys, no mass lost, at least none noticeable.
I kept the cardio to 15 minutes HIIT sessions and 30 minute slower treadmill walks with a pack on my back. HIIT in the am and the other in the pm.

waitlifter82

10-25-2004, 01:42 PM

Thanks guys, no mass lost, at least none noticeable.
I kept the cardio to 15 minutes HIIT sessions and 30 minute slower treadmill walks with a pack on my back. HIIT in the am and the other in the pm.

The reason I ask is that I'm pretty much doing the same thing (except low intensity in am and hiit in pm). This is not by choice, but b/c I'm injured. Reading this gives me hope that I won't lose too much strength while doing this.

fireg275

10-25-2004, 06:27 PM

I wouldn't think that would be a problem unless you're out for more than 2 weeks or so. Just make sure you eat the same(or more),drink water, sleep, all the stuff you do when you're lifting....

fireg275

10-26-2004, 12:23 PM

Today I tried to workout at work, but got cut short by an aid call.

Squats 135x10 225x5 315x3 405x3 475x1 535xF
SLDL 315x6 455x6 455x3

Was going to do shrugs and calves today too, but I'll get em done tomorrow.
Squats were all parallel, SLDL's really smoked my lower back today.

Wheelies

10-26-2004, 12:26 PM

Squats were all parallel, SLDL's really smoked my lower back today.

Thats why I dont like doing SLDL's, they work the back so much. :(
But Im better at them than regular deads....

Anyways, big numbers on them....

fireg275

10-27-2004, 11:48 AM

Ok, finished today what I had planned to do yesterday. Man , I'm so feaking sore all over, I'm dreading tomorrow :)

Barbell shrugs, behind the back 135x10 225x8 315x8 405x6 495x8 545x6 585x6 (short rom)
DB shrugs 145x10 very slow with pauses at the top
Calves presses, single leg 180x8 270x8 360x6,6

In and out in 30 minutes. 545 on the shrugs felt pretty good, 585 kept wanting to roll out of my hands, even with straps. Did 3 reps and had to put the bar down and restrap. I'm going to try and convince the manager to buy a trap bar.

Younglifter14

10-27-2004, 12:31 PM

HOLY **** those are some ****ing heavy shrugs and dips rofl

man good going keep up the good work

Young

Wheelies

10-27-2004, 12:55 PM

fireg275

10-28-2004, 10:54 AM

Hey Wheelies, after you reach puberty, your balls will drop. Then you too will be able to shrug behind your back. JK, I'm meaner and older than you - that's why! :D

Thursday 10/28
Hammer Military press(weight each side) 45x12 90x6 135x1 180x2.5 160x5 160x4.5,4.5
Side laterals 65x6 50x6,6
DB rear delts 95x6,6
Cable crunches 100x10 150x10,10

Well was hoping to increase on the hammer at 180 but got the same reps as 2 weeks ago, no biggy. I think I needed another acclimation set in there. 160 felt good and someone was tying up the squat rack wasting oxygen so I couldn't do any heavy DB military sets (needed rack to hang the power hooks).
Everything else was ok, no new PR's (someone was playing hide the 100's from me so I went down on ther rear delts.)

Wheelies

10-28-2004, 02:13 PM

MC26VA

10-28-2004, 08:02 PM

Fireguy,
The behind the back bb shrugs look absolutely amazing! Keep up the great work!

fireg275

10-29-2004, 11:12 AM

Thanks MC.

Pulldowns 100x12 140x8 160x6
Pullups using V-handle +25x6 +45x7
Bentrows 245x6 305x6,6 245x6
Cable curls 170x8 180x6 200x6
Alt. DB curls 80x4

Used pulldowns strictly as a warmup exercise today. Pull-ups felt great using the narrow V-shaped handle off the low pulley machine, I'm gaining on ya Wheelies.
Bent rows felt good and heavy. Cable curls seem like a great warmup for my biceps, no pain at all today. Topped it off with some heavy db curls, not real strict in form at all.
Felt pumped and the best back workout I can remember having in a long time!

Wheelies

10-29-2004, 11:16 AM

Rows are getting up there. I like cable curls right now, not as much pain, you can go heavy as well...

fireg275

10-29-2004, 11:18 AM

Ya, I like the cable curls for the same reason. 200 is the max for my machine though and no longer pins to add plates, may have to order one for myself(longer pin)....

scott_donald

10-29-2004, 12:46 PM

wow awesome rowing there... good back day...

fireg275

11-01-2004, 11:45 AM

Ok, I pulled a Wheelies this Saturday at a Halloween Party. Drank too much, punched 2 friends of mine(I can't remember why), and felt and ate like crap on Sunday.

Today
Bench 135x10 225x5 275x1 305x5(no help)
Inc. DB bench 110x6 140x5 140x2
Weighted dips 90x6 135x1 190x4(+1 neg) 215x3(all neg) 205x1(+1neg)
Skullcrushers Ez curl bar + 110x6
Pushdowns 140x6

Bench felt good and strong, Inclines were really friggin tough. I had hoped to get a complete rep on 215 on the dips but didn't have it in me today. My goal is 225(5 big plates) for reps by the end of the month. Workout took about an hour to complete.

Wheelies

11-01-2004, 12:31 PM

LOL...Im not that bad, I dont punch my friends. :D

Good workout though!

scott_donald

11-02-2004, 08:31 AM

thing that matters most was the party good...

fireg275

11-03-2004, 01:46 PM

Scott, the parts I remember were good.

Wednesday
Squats 135x10 225x5 315x3 405x3 455x1 495x1,1 both parallel
SLDL 315x3 465x4
BB shrugs 465x6 495x6 585x6,6
Calves, single leg 180x8 270x8 360x8,8

An ok day, have a lot of outside destracting stressors going on right now.

Wheelies

11-03-2004, 01:48 PM

Never noticed this, but you have a big SLDL....

waitlifter82

11-03-2004, 03:27 PM

Never noticed this, but you have a big SLDL....

yeah, and his squats arent' too bad, either:)

Wheelies

11-03-2004, 04:02 PM

yeah, and his squats arent' too bad, either:)

;)

fireg275

11-04-2004, 12:15 PM

Never noticed this, but you have a big SLDL....

Dude, quit looking at my SLDL, my girlfriend thinks it's pretty big too :D

Anyway, Thursday worked out at work

Pulldowns x12, x9
Pullups bwx10, +45x3 :(, bw x10,10
Bent rows 135x10 225x6 315x6,6
Cable curls x8, x6

No weights listed on the machines since I don't normally use them here, and I don't really care. Today was a bad day for weighted pullups so I just went for reps instead. Bent rows felt good, I try to keep my upper body parallel to the ground but end up almost upright on my top sets. Got interrupted by an aid call so cut the biceps work short.

fireg275

11-06-2004, 01:09 PM

Ok shoulders and abs today

Hammer Front Military press (each side) 160x6 165x6 170x3
DB Side lateral raises 50x6,6,6 (slow and high)
DB rear delt raises 90x6 100x6
Cable crunches 110x10 150x10 160x10

Good workout today, rushed for time I took shorter breaks between sets (1:30). Used a different Hammer machine today, the front military press. I had been using the Hammer 'behind the neck press' (your earlier question answered Wheelies). Felt slightly different, but got nearly the same weight and reps as the other machine.
The db movements felt great and the lighter 50's really got my delts pumped up(as opposed to slinging up the 65's).

Gaz[]v[]atrix

11-06-2004, 01:11 PM

Incredible Rear raises, nice workout…

LiL USMC BBer

11-06-2004, 01:13 PM

DB rear delt raises 90x6 100x6

I don't even know how to respond to this... will a simple :eek: suffice?

fireg275

11-08-2004, 01:08 PM

Thanks alot guys.

Monday chest and triceps
Bench 135x10 225x5 275x1 305x6 (slight touch by spotter on last rep)
Incline DB bench 100x6 140x4 no help, 140x5 (little help on last 2)
Dips 135x4, 190x3 190x1(+2 neg) :(
Skull crushers 110x5 :(
Pushdowns 140x6 150x6

Ok, not real happy with today. I think doing shoulders last Saturday hurt me, as well as drinking hard alcohol Saturday night and only getting 4 hours sleep same night (lots and lots of cardio this weekend though :) )
Improved 1/2 a rep on bench, both incline sets were better than last week, but I regressed a little on dips and skulls.
Oh ya, not having ephedra sucks! I ran out of theses carb/ephedra drinks last week:(

scott_donald

11-08-2004, 01:16 PM

still not too bad but why the single onto the 6 rep bench...

fireg275

11-08-2004, 01:19 PM

Just to bridge the gap between the warmups and my workset.

Wheelies

11-08-2004, 04:41 PM

LOL, sounds like someone I know... :D :(

*edit* Holy **** man, 140's. Good ****.

LiL USMC BBer

11-08-2004, 04:47 PM

WOW BLUE GOD! HIGH NUMBER!

140 DB!! sdfohwe9fywp9ryha
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HOLY ****!

fireg275

11-09-2004, 10:55 AM

Thanks fellas, the 140's always seemed like a ton, now I'm getting where I can control them pretty well. 145's is as heavy as my gym has, when I get there I'll ...???

Tuesday: Cardio at work

Running 10 min, then 10 minutes with a 40 lb pack on.
Cardio squats 135x20, 225x15, 315x20 1 min. between sets.

Got bored doing laps around the station so I figured I'd hit some high rep squats (still going to do legs on Thursday)

Wheelies

11-09-2004, 11:23 AM

Cardio squats 315x20 1 min. between sets.

Got bored doing laps around the station so I figured I'd hit some high rep squats (still going to do legs on Thursday)

I hate you.

fireg275

11-10-2004, 11:33 AM

Thanks for the warm fuzzies, especially you Wheelies. I'm feeling it today, my legs and lower back are hurtin.

Wednesday Back and biceps
Pullups BW x15,10,10
Bent rows 225x6 315x6,6
DB rows 105x6 125x6 135x6 Did them leaning forward slightly, no bench. Really felt good
Cable curls 200x6 (whole stack)
Alt DB curls 60x4 70x4 80x5 :D
Weighted hyperextensions 25x6 45x6

Wheelies

11-10-2004, 11:36 AM

Damn son, damn heavy DB rows after barbell, and DAYUMMM on the DB curls....your almost up to Skip...

scott_donald

11-10-2004, 03:51 PM

awesome weight there.. very impressive... so what angle were the rows at...

fireg275

11-10-2004, 03:55 PM

Feet slightly wider than shoulder width, 1 foot in front of the other. One arm braced on the forward knee, leaning forward at about a 45* angle. Really good stretch at the bottom and intense contraction at the top.

scott_donald

11-10-2004, 03:56 PM

fireg275

11-11-2004, 11:46 AM

Scott, no never a chance of that, hehe.

Thursday, Shoulders and abs
Hammer Front military press (each side) 45x12 90x6 135x3 170x7 180x6 180x4.5
DB side laterals 55x6,6 strict and high rom
DB rear delt raises 100x6 105x6
Cable crunches 100x10 160x10,10
Decline crunches +25 x 10

A great day today for shoulders, no more room to add weight on the Hammer(4 big plates on each side). As soon as I get 2 sets of 6 easily with 180 I'm going to focus back on the DB military presses.

Wheelies

11-11-2004, 12:10 PM

Hammer= insane
Rear delts=insane

waitlifter82

11-11-2004, 12:20 PM

Hammer= insane
Rear delts=insane

Agreed!!

I don't know if you've answered this yet, but how long have you been lifting?

fireg275

11-11-2004, 12:44 PM

I'm 32, graduated highschool in 1990. I started working out my sophomore year and got serious my junior year. Did a little powerlifting and played football and ran track (hurdler, go figure :D). My freshman year in college, got redshirted and continued lifting quite a bit (bench 365,squat 535,dl ??). Got bored with college and wanted to kill bad guys, so I quit school.
Joined the army in '92 and my consistent lifting pretty much stopped, too much other stuff to do: pushups, pullups, flutter kicks, road marches, etc.
Got out in '97, lifted a little but nothing consistent. October 2003, my wife moved out and wanted a divorce. I was fat (235 lbs),always tired, and not working out at all. Ate like **** or skipped meals. That was my starting point.

So I've been working out seriously since October of 2003 and I'm pretty much at the peak of my life strengthwise and healthwise. That would be 1 year,1 month....