bilnv's workout journal.

[bilnv]

Well I guess it is time to start this journal.

A little history: I stated lifting around 1981 in high school. I worked out for around four years and was in a lot better shape than when I started. After that I worked out every once in a while for short periods of time. A couple of years ago I started working out for around six months and then taking six months off.

Then in October 04 I decided to start back up and get into shape for when I turned 40. My Bench press in November 04 was 180 lbs. I had good gains until around September 05 and things started to stall but by then my bench was up to 265x5 reps.

Since then I have been trying to figure out how to jump start things and that is where I am now. I started a new routine the end of December and so far I think it is working pretty good.

Stats:
6’ 187-190 lbs. 24% BF
Arm straight relaxed and cold 15 3/8"
Back 47 ½ "
Thigh 22 13/16"

Routine as of December 05 :
Chest/Back

3 days off

Legs/Calves/Abs

2 days off

Shoulders/Tricepts/Bicepts

3 days off

Legs/Calves/Abs

2 days off

Repeat

I am still working on fine tuning the days off between workouts. I was doing four days off but that was way to much.
====================================

W/O 19 Jan 06 - Time for w/o 47min down 14 min for last w/o

Overhead press,
seated, behind neck
95x10 warm ups
105x6
db lateral raises
10x10

Superset
db lateral raises
22 1/2x 9
Overhead press, seated, behind neck
140x1 w-1 neg.

Bent lat. Raises
10x7 warm up
20x14 w-4 partial reps

Preacher curls
45x10 warm ups
65x3
70x7 w/3 neg.

Dips
0x4 warm ups
Pushdowns
50x8

Superset
Pushdowns
75x7 w-2 forced reps
dips
25x2 w-3 neg.

[bilnv]

All the reps I am doing right now are slow and steady for all of my workouts. I give a 4 count down and a 4 count up. This really hits the muscles and really drops my workout weight.

My goals for this year:
1.) Bench 315 for reps.
2.) Get my weight up to a solid 195lbs. (currently 190lbs.)
3.) Have my legs grow out of my Levi 501's, again.
4.) Get my arms to 17" cold and relaxed.

W/O 23 Jan Time for w/o 40 min.
Squats
135x10 warm ups
175x10
225x4
225x12 working set
245x4 form started to suffer

Standing calf raises
135x10 warm up
225x10 up 2 reps.

Crunches
20x11
20x8

Hanging leg raises
8 reps

[jmurjr]

nice workout to start the journal with, just wondering why only 2 sets for calves and one exercise. Are you one of the lucky ones with great natural calves?

[jaguarr]

Welcome! :cool:

jag

[tarman]

good luck achieving your goals........sounds like your bench is the neighborhood of mine, perhaps slightly higher.
one piece of advice that you didn't ask for (sorry).......do your overhead presses in front, not behind your neck. Doing those (and lat pulldowns) behind your neck is bad on the rotator cuffs........

keep posting!

[bilnv]

W/O 26 Jan 06 - Time for w/o 36min down 5 min for last w/o

Bench
135x10 warm-ups
165x6
215x4
DB flies
25x6
Superset
DB flies
57 1/2x9 up 2 1/2lbs.
Bench
215x1 +1 forced
10 sec rest pause 1rep + 1 Forced

Pulldowns reverse grip
60x10 warm-ups
70x6
Stiff arm pulldowns
50x10
Superset
Stiff arm pulldowns
70x7
Pulldowns reverse grip
100x8 up 2 reps grip shot.

DB shrugs (Alternated with deadlifts)
55x8 warm-up
75x6
10 sec rest pause +3reps

I am still debating on what exercises to do for this workout. Time will tell.


nice workout to start the journal with, just wondering why only 2 sets for calves and one exercise. Are you one of the lucky ones with great natural calves?

No I don't have great calf’s and I have not trained them for a long time so I am breaking them in easy. I don't want sore calf’s when I have to walk all day at work.

Keep in mind that my working set of calf raises took me 90 seconds to complete and they were burning like crazy.


good luck achieving your goals........sounds like your bench is the neighborhood of mine, perhaps slightly higher.
one piece of advice that you didn't ask for (sorry).......do your overhead presses in front, not behind your neck. Doing those (and lat pulldowns) behind your neck is bad on the rotator cuffs........

keep posting!

Thanks for the info Tarman. I was doing my overhead presses to the front until I changed my program the end of last month. I figured pressing to the front was more of a natural movement with a greater range of motion. I tried the presses behind the neck to see how they would work.

I was not sure if there was a joint issue with presses behind the neck. Since my right shoulder is touchy anyway I don't see any reason why I shouldn't change back to presses to the front.

[GREENFEATHER]

Your lifts look good, welcome to the old folks home!! :D

[jaguarr]

Your lifts look good, welcome to the old folks home!! :D

Some of us like to call it Jurassic Park. :D

jag

[GSCampbell]

Some of us like to call it Jurassic Park. :D

jag


Oooh, I get to be that thing that spits that black goo in Newman's eyes! :D

Welcome!

GSC

[bilnv]

W/O 31 Jan Time for w/o 27 min.
Squats
135x12 warm ups
185x8
245x12 working sets, This set lasted 1 min. 37 sec. up 20 lbs.
245x4 (w/belt)


Standing calve raises
135x6 warm up
225x10


Crunches
20x12
20x8


Hanging leg raises
10 reps

I thought about working out yesterday but I finished work to late. I didn't mind waiting another day because between lifting, working and hiking once in a while I was tired as heck.


This winter has been pretty good and the high temps are up in the mid to high 30's right now. You may be saying so what but since I work out in my unheated garage I think it is a big deal. I am fed up with the cold weather.

[jaguarr]

This winter has been pretty good and the high temps are up in the mid to high 30's right now. You may be saying so what but since I work out in my unheated garage I think it is a big deal. I am fed up with the cold weather.


We may have to start calling you Rocky for being hardcore and working out in below freezing temperatures, man! Start doing some upside down crunches hanging by your feet and you'll have definitely gotten yourself a new nickname! :D

jag

[bilnv]

W/O 3 Feb. 06 - Time for w/o 50min. Shoulders, Biceps & Tri's

Overhead press,
seated, In front of head
95x10 warm ups sets
115x8
db lateral raises
12 1/2x8

Superset
db lateral raises
25x9 up 2 1/2 lbs
Overhead press, seated, In front of head
125x8 rest pause 10 sec = 4reps + 1 forced rep.

Bent lat. Raises
15x10 warm up
25x6 w/2 partial reps + rest pause = 3 partial reps

Preacher curls
45x10 warm up sets
65x6
Reverse grip pulldown
70x10

Superset
Preacher curl
70x10 w/1 forced rep. up 3 reps
Reverse grip pulldown
100x6 + rest pause = 2 reps + 1 forced rep

Close grip bench
115x12 warm up sets
pushdowns
50x10

Superset
Pushdowns
75x7 w/2 forced reps up 2 reps
Close grip bench
140x6 + 1 forced rep

I changed my Dips out for Close grip Bench Presses. I wanted a compound movement at the end of my superset and I have always liked the results of the close grip bench. I just did not like the position my shoulders were in at the bottom of the Dips.

The routine I based mine on called for very low reps during the compound movement of the superset, any where from 1-5 reps. I wanted to see what would happen if I raised those reps to the 6-8 rep range. I think it worked better but time will tell.

This routine today had an extra set for biceps that I added. The reverse grip pulldowns really hit my forearms and biceps. It is always my grip that gives out first on this exercise. Hopefully adding this here will build up my forearms and get rid of my week link.

[bilnv]

I wanted to work out Monday but I was snowshoeing for 4 hours Sunday and then got off work late Monday. So I figured Tuesday would have to work.

W/O 7 Feb Time for w/o 40 min.

Leg Press
120x12 warm-ups
220x12
300x14 working set

Squats
135x10 warm ups
185x6
265x7 working sets (w/belt)

Standing calve raises
135x6 warm up
225x12 up 2 reps

Crunches
x12
x6 down 2 reps

Hanging leg raises
10 reps

My legs felt good the day after my last workout so I wanted to add another exersice so I added the leg presses.

[bilnv]

W/O 9 Feb 06 - Time for w/o 45min

Incline Bench
135x12 warm-ups
185x4

Flat DB flies
25x10
Superset
DB flies
60x7 rest pause 1 more rep.
incline Bench
185x1 stripped weight to 135x4

Pulldowns reverse grip (palms towards me)
60x12 warm-ups
70x10
Stiff arm pulldowns
50x10
Superset
Stiff arm pulldowns
70x6 + 3 neg.
Pulldowns reverse grip (palms towards me)
100x8 grip shot
Pulldowns regular grip (palms away from me)
100x4 + rest-pause 2 reps. grip shot

Deadlifts
135x10
265x8 I used belt and wrist straps.

I didn't see any real gains this workout. I am going to contribute it to working late and being on the go all day harder than normal.

I do know that my back is shot so something must of worked.

[bilnv]

W/O 13 Feb

Squats
135x10 warm ups
185x6
225x4
265x1 Joint in Right knee popped so I racked it

Rear Lunge
45x10
95x10

Standing calve raises
135x6 warm up
225x10
225x8

Crunches
x12
x6

Hanging leg raises
12 reps

This workout sucked. My right knee is giving me problems again. Last summer I had it checked and was told it was OK. Everything was good through the stretching and the warm-up but on my first working set I felt the joint pop, shift or something.

Maybe I should of stopped but it didn't hurt afterward everything seemed fine. So I did some light sets of Lunges.

I am making an appointment tomorrow to get it checked again. I have a friend that tells me I shouldn't do anything that bothers it. I say BULL @&*!. If my knee won't keep up then it needs fixed! Or at least I have to try to get it fixed.

My next workout is shoulders and arms so I shouldn’t be slowed down any for it.

[bilnv]

I don't like to work out two days in a row but since yesterdays workout sucked I figured it wouldn't hurt. I had to work late again today (10 hrs.) and didn't get to start until 6:15pm which is really late for me. The shoulder workout wasn't bad but the arm workout was a lot better.

W/O 14 Feb. 06 - Time for w/o 41min. Shoulders, Biceps & Tri's

Overhead press, seated, In front of head
95x10 warm ups sets
115x8
db lateral raises
12 1/2x8

Superset
db lateral raises
25x10 + rest-pause 1 rep
Overhead press, seated, In front of head
125x4 + rest pause 2reps

Bent lat. Raises
15x8 warm up
25x6 w/6 partial reps

Preacher curls
45x10 warm up sets
65x6
Reverse grip pulldown
70x10

Superset
Preacher curl
75x11 + 5 negatives
Reverse grip pulldown
100x7 + rest pause 5 reps

Close grip bench
115x10 warm up sets
pushdowns
50x10

Superset
Pushdowns
75x10 + 6 negatives
Close grip bench
140x7

My knee didn't feel good at all last night but luckily this morning it seemed alright. I am going to canx my leg work out until I find out what is going on. I have an appointment the middle of next week.

[bilnv]

Cardio 17 Feb 06
20 min. on the stepper. I wanted to see how my knee would react. Everything was fine so I am not sure what is going on.

19 Feb Snowshoed Sunday for 6 hours. Had a 2600 foot elevation gain. I posted one of the photos that I was able to get over here (http://www.geocities.com/bilnv/animals/mountaingoat2.html). It is the last photo on the page.

W/O 20 Feb 06 - Time for w/o 46min

Incline Bench
135x12 warm-ups
185x4

Flat DB flies
25x10
Superset
DB flies
60x10 + 3 forced reps
incline Bench
185x1 forced rep, stripped bar to 135x4 reps

Second set
185x4

Pulldowns reverse grip (palms towards me)
60x12 warm-ups
70x8
Stiff arm pulldowns
50x8
Superset
Stiff arm pulldowns
70x8 + 2 forced reps
Pulldowns reverse grip (palms towards me)
100x9

Second set
Pulldowns regular grip (palms away from me) w/ straps
100x10 grip shot

Deadlifts
135x10
275x9 I used belt and wrist straps.

[bilnv]

Cardio 23 Feb. 06
Nortic track for 20 min. I then tried the stepper but my knee didn't like that at all so I stopped.

W/O 24 Feb. 06 - Time for w/o 43min. Shoulders, Biceps & Tri's

Overhead press, seated, In front of head
95x10 warm up sets
115x12
135x4
db lateral raises
12 1/2x12

Superset
Overhead press, seated, In front of head
135x8 + rest pause 1reps
db lateral raises
15x15

Bent lat. Raises
15x6 warm up
25x10 + rest-pause 4 reps

Preacher curls
45x12 warm up sets
65x7
Reverse grip pulldown
70x10

Superset
Preacher curl
85x9 + 4 negatives
Reverse grip pulldown
110x6 + rest pause 4 reps

Close grip bench
115x10 warm up sets
pushdowns
50x10

Superset
Pushdowns
80x8 + 4 forces reps
Close grip bench
140x8 + rest-pause 4 reps

I went to see the doctor the other day about my knee and he told me my Plica was inflamed so he put me on DayPro of 20 days and has me doing some stretching. So hopefully this will be an easy fix.

I changed the order in my shoulder routine and like the feel a lot better. I always liked the results I got with Overhead presses but I didn't like the way things worked with the presses after the side laterals.

[bilnv]

Cardio 28 Feb 06
20 min. on the stepper. I was told not to irritate my knee and the stepper didn't before the DayPro kicked. So I figured I was safe. With that said I have suspended leg workouts

W/O 29 Feb 06 - Time for w/o 46min

Incline Bench
135x12 warm-ups
185x6
Flat DB flies
25x10

Superset
DB flies
65x7 + 2 forced reps This is up 10 pounds in 2 months (5 workouts) for a DB exercise.
incline Bench
145x4 + rest-pause 3 reps

3 min. break
Flat Bench
245x1 forced rep
stripped bar to 190x5 reps + 1 forced
I misjudged the weight for my set of flat bench presses so I dropped the weight.

Pulldowns (palms away from me)
60x12 warm-ups
100x10
Stiff arm pulldowns
50x8

Superset
Stiff arm pulldowns
75x6
Pulldowns
130x6 + 4 negatives

Deadlifts
135x10
285x10 I used belt and wrist straps. wide stance

Fine tuning the workout
Time off
I have found a few things out in the last 8 weeks. The original workout was from one of Mike Mentzer’s books. He was talking about 4-7 days off between workouts. I found 3 days off work good and 2 days off after a leg workout. At first I had a hard time staying out of the gym but when I started seeing progress again I didn't mind. Plus it takes me 3 days before I feel like working out again after one of these workouts.

Number of sets
I have added a set to the chest work out. Mentzer called for two exercises but I think that is kind of extreme. So I added a third set after the super set. I felt better after reading a book by Dorian Yates and he was doing 4 working sets for chest. I think adding the third exercise should work good. I do know that doing any more sets at this point in time would be useless. I am shot after the superset and the final third set is hard enough.

Another thing that helped me decide to add another set to my chest workout is that I am already doing 3 working sets for my back and the back workout is from Mentzer’s book. Granted the back is a larger muscle but I don't think 3 working sets is to much to ask.

Exercise order
I am still working on the order for the exercises. Mentzer called for an isolation exercise and then a compound exercise and I have to admit that so far that is working for my chest and back. I also know that I changed that order for my shoulder workout and like it a lot better. I guess time will tell on this one, if it even matters?

[bilnv]

W/O 4 Mar 06 - Time for w/o 41 min. Shoulders, Biceps & Tri's

Overhead press, seated, In front of head
95x10 warm up sets
115x12
135x6
db lateral raises
15x12

Superset
Overhead press, seated, In front of head
140x8 Up 5lbs.
db lateral raises
25x10

Bent lat. Raises
15x8 warm up
25x10 + rest-pause 2 reps

2nd set of Bent lat. Raises
15x10


Preacher curls
45x12 warm up sets
65x8
Reverse grip pulldown
70x12

Superset
Preacher curl
90x9
Reverse grip pulldown
115x8 + rest pause 3 reps

Close grip bench
115x12 warm up sets
pushdowns
50x10

Gaint Set
Close grip bench
145x13
Pushdowns
50x10
60x8

OK I screwed up on my triceps workout and did the close grip bench first instead of the pushdowns. I like doing the pushdowns first for pre-exhaustion to lower the weight for the close grip. My elbow likes the lower weight.

That is why I did the giant set because the weights were all messed up and I still wanted to hammer my tri's with the screwed up weight. I can't believe I did that.

This workout wasn't bad. My overhead press went up along with my preacher curls and pulldowns. The tricep work was my fault. So I guess all in all it wasn't so bad.

I started loading creatine again. I expected my body weight to go up but so far it hasn't. Last time I loaded my body weight went up 6 bls. in 4 days.

[bilnv]

W/O 8 Mar 06 - Time for w/o 38min Chest, Back

Incline Bench
135x12 warm-ups
185x6
Flat DB flies
25x12

Superset
DB flies
65x8 + 2 forced reps
incline Bench
150x2 + rest-pause 2 reps + 1 forced (I had to help the spotter get the bar up. Hey he is only 15.)

break
Flat Bench
190x9 This is with no bounce at the bottom and a quick push up from the chest instead of a slow positive and negitive type rep that I use every were else.

Pulldowns (palms away from me)
60x12 warm-ups
100x8
Stiff arm pulldowns
50x8

Superset
Stiff arm pulldowns
75x6 + 2 negatives
Pulldowns
140x3 + rest-pause 2 reps

Deadlifts
135x10
295x10 I used belt and wrist straps, wide stance

A few notes
I noticed that my triceps were really shot during the chest workout. So far my weight gain after the loading phase on creatine has been 0. Last time I loaded I gained around 6lbs. Better luck next time I guess.

Do you every have the feeling that it is time to change things up? I have been on the same routine for over 10 weeks now and I am having that feeling right now with my back workout. The stiff arm pulldowns were great but I am starting to get into a rowing mood. That would help my rear delts too and they really need the help. I am thinking of dropping the super sets for back and do maybe chins - cable rows and then deadlifts.

[jaguarr]

Nice workouts. One thing I do to keep things fresh is to switch up my reps/sets configuration. So, instead of doing 3x10's, maybe increase the weight and do 3x6's or something along those lines. Keeps the muscles guessing. Something to try, anyway. :)

jag

[bilnv]

It has been over 10 weeks since I started this Metzer style routine. Here are some of the results from the last 10 weeks.

Overhead press in front of head up 15 lbs.
db flies up 20 lbs.
db Lateral flies up 2 1/2 lbs.
preacher culs up 20 lbs. and 2 reps
Stiff arm pulldowns stayed the same.
Arm size is the same. Body weight down a couple of pounds.

I figure since it has been 10 weeks of supersets, forced reps and negatives it is time for a week off before I start my next routine. I plan on starting an old standby routine tomorrow. It is based on a routine in a 1982 book “ The Best of Joe Weider’s Muscle & Fitness” I guess that just gave away my age. Any way the program has worked for me before and I think it is time to give it another go. Basically it is a Pyramid routine described by Tom Platz. I always liked him.

As I said in an earlier post I think it is time to change things up. I would really like to get some rows and chins in. I have not liked the back workout in this program. Also I feel that my flies have hit a wall.

To be honest the Metzer approach is a little off the wall for me. I like some of his ideas but the whole 4-7 days off between workouts and the small overall number of sets per body part just doesn’t set right with me.

Tomorrow I will start a split routine 1 day on and 2 off. It will look something like this.

Day 1 = Chest, Shoulders and Back
Day 2 = Off
Day 3 = Off
Day 4 = Biceps, Triceps, Legs and calf’s
2 more off then repeat.

I am a little concerned about the size of the routine; it has 25 sets on both of the workout days. This for me is pretty big but I will give it a shot and see what happens.

[bilnv]

W/O 15 Mar 06 - Time for w/o 1:00 Chest, Shoulders, Back

Flat Bench
135x10
155x8
225x6
275x1
265x3

Incline Flies
25x10
40x8
50x9

Notes
I will adjust the weight for the last 2 sets of benches for a 4 & 2 rep set. I wanted to make sure I maxed out at the end of this exercise and went a little overboard. My bench right now really bites. I am hoping that in the next couple weeks I will get back what I lost in the last 10 weeks.

The flies are the same story as the bench presses. I wanted to max out on my last set so I can better track my progress and adjust the sets for next time.

Seated Overhead Press
100x10
120x8
140x6
155x2 + 1 forced

Notes
I will lower the weight on the last set to get to 4 reps.

Chins
Body weight x 10
Body weight x 8
Body weight x 5
Body weight x 3

Cable Rows
125x8
135x5
155x3

Notes
I will start adding weight to my chins as the reps go up. The sets should look like 10, 8, 6, 4. I have lost ground here in the last 10 weeks also.

I added these to work my back a little and to try and hit my rear delts some. They are way behind the rest of my shoulders and I think it is because I never did much for rows. I like db rows but I figured it would add to much time to the workout doing db work. I wanted to keep the workout around 1:00 hr.

Bent Laterals
15x10
15x10
15x10

Notes
I kept the weight down today for these and really watched my form.

Deadlifts
135x12 narrow stance
225x10 wide stance
225x8 narrow stance with belt

Notes
These kicked my butt even though I didn't go that heavy. I did not use wrist straps today either. I am still wondering how I want to do these. I would like to use a narrow and a wide stance but I am not sure how I want to work it in.


This work out worked better than I though time wise. I am pretty happy with today’s workout. I am not real happy with the results of my bench and chins. These were a main part of my workouts before my last cycle. I needed a break from benches but I missed my chins. Now I am glad I have them both back.

[bilnv]

W/O 18 Mar 06 - Time for w/o 58 min. Biceps, Tri's, Legs, Calf's & abs.

Hammer Curls
65x8
85x6
105x5
115x4

Preacher Curls
65x8
875x6
90x4

Seated Overhead Tricep Press
65x8
85x6
100x8
130x4
Notes
I use an EZ-curl bar with this exercise. Also I do not do them in a strict style, I do not keep my elbows in a stationary spot over my head. I let my elbows come down.

I look at this exercise like the close grip bench. On the close grip bench I do a bench but keep my elbows in to bring my tri's into play. On the Overhead Tricep Press I do an overhead press with a narrow grip which keeps my elbows in and this brings my triceps into play more. I have had good results with this exercise before for triceps.


Lying French Press
65x8
75x6
100x6


Squats
135x12
185x10
205x8
225x6


Leg Press
135x10
185x8
275x6

Standing Calf Raises
135x10
225x8

Crunches
x12
x10

[GSCampbell]

Nice lookin' workouts there! Keep up the good work.

[bilnv]

Nice lookin' workouts there! Keep up the good work.
Thanks GSCampbell


W/O 20 Mar 06 - Time for w/o 1:01m Chest, Shoulders, Back

Flat Bench
135x10
225x8
235x6
245x4
260x2 next workout 265

DB Incline Flies
25x10
45x8
52 1/2x6 next workout 55

Seated Overhead Press
100x10
120x8
140x6 next workout 145
145x4 next workout 150

Chins
Body weight x 10
Body weight x 8
Body weight x 5
Body weight x 4

Cable Rows
125x8
135x6 next workout 145
150x4 next workout 155

Bent Laterals
17 1/2x10 next workout 15
17 1/2x10 next workout 20
17 1/2x10 next workout 20

Deadlifts
135x10 narrow stance
225x8
295x4 with belt next workout I will lower the weight for this set to get 6 good reps.

[bilnv]

W/O 23 Mar 06 - Time for w/o 1:00 hr Biceps, Tri's, Legs, Calf's & abs.

Hammer Curls
65x10
85x6
110x5 Next workout 115
115x5 Next workout 120

Preacher Curls
65x8
75x6 Next workout 80
95x6 Next workout 105. I need to bring this set down to 4 reps

Seated Overhead Tricep Press
65x10
100x6
120x5
130x3

Lying French Press
65x8
100x6
105x6 Next workout 115. I need to bring this set down to 4 reps next workout.

Squats
135x10
140x10
150x8

Leg Press
135x10
185x8

Notes
I reevaluated my squats today. I wanted to start going down to at least parallel. I thought I was already close but it ends up I was not. My new squat has the bar going around 8" lower than my old squat.

I cut back on my leg work today. My legs hurt for almost a week after the last workout. I have not worked legs for awhile because of my knee but now that it has settled down it is time to work them again so I am starting slower and will work my way up.

My legs right now really BITE! I am going to get them back in shape. I decided to add another goal to my list. This goal is to squat more than I bench. Right now I am probably 80 lbs. off just to break even.

My goals for this year:
1.) Bench 315 for reps.
2.) Get my weight up to a solid 195lbs. (currently 190lbs.)
3.) Have my legs grow out of my Levi 501's, again.
4.) Get my arms to 17" cold and relaxed.
Plus
5) Squat to parallel more than I bench.

Standing Calf Raises
135x10
225x8 Next workout 235

Crunches
x12
x10
x8

[Hibiscus09]

Hi! :) Sorry I haven't visited in here yet! Your workouts are looking great! Nice goals, also. I always feel like my legs bite. :p

[bilnv]

Thanks for the input Hibiscus09. It is nice to know I am not alone.

W/O 25 Mar 06 - Time for w/o 1:15m Chest, Shoulders, Back

Flat Bench
135x10
225x8
235x6
245x4
265x2

DB Incline Flies
25x10
47 1/2x8
55x6

Seated Overhead Press
100x10
120x8
145x5
150x4 next workout 155

Chins
Body weight x 10
Body weight x 8
Body weight x 6
Body weight x 4

Cable Rows
125x8
145x6
155x4

Bent Laterals
15x10
20x8
20x8

Deadlifts
135x12 wide stance
235x5 narrow stance, regular grip and it gave out.
235x8 narrow stance, w/belt, powerlift grip (hands reversed)
235x8 narrow stance, w/belt, powerlift grip (hands reversed)

Notes:
What a day. I felt good but my arms were still sore from the arm workout the day before yesterday. So I had a hard time with my benches, overhead presses and chins.

I set this workout up to have some overlap with my arm work but I think I need to do chest and back, one day off, legs and arms and then two days off. That should work better.

This workout ran a little long. I work out in the garage and the power went out for some of the lights and the CD player. So between sets I checked the circuit breakers and got it running again. My son and I work out at the same time and he finished before me so we pushed the car back into the garage to get it out of the snow storm. Then I remembered I had to do chins yet. The chin bar which is a piece of pipe that is located above where the car sits. So I moved the bar and secured it back up in the rafters. What a day.

[jaguarr]

I always feel like my legs bite. :p

Those ain't your legs that do that, Hibby. :p Your workouts are looking great, blinv! Keep up the hard work!

jag

[bilnv]

First of all congratulations goes out to jaguarr for getting this journal to the second page. I thank you very much. I didn't know if I would ever get here. That first page seemed to go on forever.

W/O 27 Mar 06 - Time for w/o 58 min Legs, Calf's & abs.

Biceps & Tri's = I dropped this today to give my arms a break. I think they were holding me back a little my last chest and back workout because they have been being worked with only 1 day off between workouts, so here is the break they deserve.

Squats
135x12
155x10
175x8
225x6

Leg Press
135x10
185x8 next workout 200 lbs.
225x6 next workout 250 lbs.

Stiff Leg Deadlifts
135x10
185x8 next workout 195 lbs.
200x6 next workout 215 lbs.

[u]Standing Calf Raises[u/]
135x10
235x8
235x6

Crunches
x12
10x8
10x8

Notes :
My last leg workout went really good so I added a set to my Squats and leg presses plus I pushed the sets a little more than last workout. I would like to add another set to both of these excises before to long. My legs feel it now.

I also added Stiff Leg Deadlifts to hit my hamstrings. I have always liked these and they did a good job today.

I have been running around BB.com finding info on squats and decided to go with a wide stance powerlift squat. My legs are kind of long (around a 34" inseam) and I like the stability of the wider stance. I am making sure I go down to at least parallel on all of my squats.

I was dragging a little today so the workout ran longer than normal. I had the day off and that messes up my whole routine plus I spent the entire mourning playing LAN with my son which was great but sitting in front of the computer for that long really takes a lot out of me.

[Flynn]

Good squatting B w/leg presses after! Have you tried Glut/Ham raises? They are killers and really hits the glut and hamstrings. I began doing them since it's hard to use the hamstring machine. I could not do 1 the first time I tried and now can only do 3-5, w/a spotter. There's a vid of the exercise floating somewhere here on BB but can recall at the moment.

[bilnv]

Flynn I have not tried glut/ham raises that I know of. Can you explain how to do them? Do you need a machine or just a bar?

W/O 30 Mar 06 - Time for w/o 1:09m Chest, Shoulders, Back

Flat Bench
135 lbs.x10 reps
225x8
235x6
250x4 next workout 255
270x2 next workout 275

DB Incline Flies
25x10
50x8 next workout 52 1/2
60x6

Seated Overhead Press
100x10
120x8
145x5 next workout 150
155x4

Chins
Body weight x 10
Body weight x 8
Body weight x 6
10x 4

Cable Rows
125x8
145x6
160x4

Bent Laterals
15x10
20x10
20x10

Deadlifts
135x10 wide stance, overhand grip
225x8 overhand grip
275x6 w/belt powerlift grip
295x4 w/belt powerlift grip

Notes:
The last two sets of bench's were great! I raised the weight from the last workout and still pounded the reps out with no problem.

I added some weight to my chins. I have found that I don't see a lot of progress with my chins rep wise but I have learned that every so often I need to add some weight and everything works itself out.

Deadlifts really kicked my butt. That last set was harder than heck.

[Flynn]

Flynn I have not tried glut/ham raises that I know of. Can you explain how to do them? Do you need a machine or just a bar?

It is one of the tougher exercises that I have done. Hope the link works

http://video.google.com/videoplay?docid=-3419848615516816460

[bilnv]

Flynn thanks for the video. I have never seen that exercise before. I am not sure how I could do that since I workout in my garage. I would like to give it a try though it looks hard as heck.

W/O 1 Apr 06 - Time for w/o 1:12 min. Biceps, Tri's, Legs, Calf's & abs.

Hammer Curls
65x10
85x6
115x5 next workout 120
125x4

Preacher Curls
65x8
75x6 next workout 85
100x5 next workout 105

Seated Overhead Tricep Press
65x10
100x6
120x5
130x4

Lying French Press
65x8
100x6 next workout 105
110x4

Squats
135x12
155x10
180x8 next workout 190
230x6

Leg Press
135x10
195x8 next workout 220
225x6 next workout 240

Stiff Leg Deadlifts
135x10
195x8 next workout 200
225x6 next workout 230

Standing Calf Raises
135x12
235x10
235x8

Crunches
x12
10x8
20x6

Notes :
Things went pretty good this workout. The squats went better, I am starting to find my groove. The leg presses are working better with each workout also.

I weighed myself today and I am still at 186 lbs. I have been eating like a horse for a month now and did not gain a pound. I don't really want or like to eat any more, my calorie intake is around 2900 already if I counted right. We will see in another month what happens. I will try to post my diet this weekend if I have a chance.

[GREENFEATHER]

4 reps on the deadlift is OK, they wil tax you quite well. I do 4 rep sets in them all the time and still get hypertrophy from them. I feel you should do a few low rep sets to keep your body guessing at each workout.

[bilnv]

4 reps on the deadlift is OK, they wil tax you quite well. I do 4 rep sets in them all the time and still get hypertrophy from them. I feel you should do a few low rep sets to keep your body guessing at each workout.
I guess I should work my way up to a 2 rep set. This would keep me in line with the pyramid system I am on now.

This is my diet right now. I am still trying to figure out what I am doing with this so any suggestions are welcome. I have been on this for a month and have not gained any weight but I do think I have seen some improvement.

Diet
06:30 - Breakfast
4 egg whites
2 egg yokes
2 cups skim milk
½ cup oatmeal or ¼ cup grits, both with honey
1 multi vitamin
2 capsules Glucosamine & MSM (http://www.bodybuilding.com/store/now/gmsm.html)


Around 09:30 – Snack
10oz. skim milk
1 scoop ON Whey protein (http://www.bodybuilding.com/store/opt/whey.html)
1 banana

around 11:30 – Another snack
2 baked potatoes
2 cheese sticks

around 13:30 – Lunch
½ cup brown rice
½ can tuna
1 yogurt
1 apple
2 capsules BCAA 1000 (http://www.bodybuilding.com/store/opt/bc.html)

16:15 Snack Remove on workout day.
1 tsp Creatine (http://www.bodybuilding.com/store/hp/creatine.html) mixed in 1 cup water.

17:30 - Supper
I eat whatever my wife cooks. She is real good about cooking healthy. Usually we have something with a good bit of meat in it like pork or beef mixed half and half with venison. If whatever we have is light on protein I will add some milk and/or the ON whey protein.


21:00 – Time for bed
1 cup skim milk
½ scoop Micellar Matrix (http://www.bodybuilding.com/store/iss/mic.html) protein powder
½ cup low fat cottage cheese
1 orange
1 multi vitamin tablet




Total Around

Protein = 183g
Cards = 402g
Fat = around 40g
Cal. = 2931


Workout Days I add this

Pre workout
15:50
1 capsule Lipo-6 (http://www.bodybuilding.com/store/nutrex/lipo6.html)
1 cup grape juice
½ scoop ON Whey protein
2 tsp L-Arginine-Alpha-Ketoglutarate (http://www.bodybuilding.com/store/hp/aakg.html)

During Workout
½ scoop GlycoLoad (http://www.bodybuilding.com/store/opt/glycoload.html) mixed with 1 liter water.

Post workout
Immediately After Workout
1 scoop ON Whey protein
1 scoop GlycoLoad
1 tsp Creatine ( http://www.bodybuilding.com/store/hp/creatine.html)

[GREENFEATHER]

2 rep sets will offer very little in the hypertrophy department. They will however add some serious strength. It's rare that I go lower than 3 reps unless I'm working up to a 1 rep max. 5 weeks from now, I'm going to try 725 without straps. If I don't get it, I'll try it with the straps.

[jaguarr]

Good advice from Greenie. :cool: Let's see if we can get this thread to the third page. :D

jag

[bilnv]

W/O 4 April 06 - Time for w/o 1:17m Chest, Shoulders, Back

Flat Bench
135 lbs.x10 reps
225x8
235x6
255x4 next workout 260
280x2 next workout 285

DB Incline Flies
25x10
52 1/2x8 next workout 60
60x6 next workout 65

Seated Overhead Press
100x10
120x8
155x6
160x4 next workout 65

Chins
Body weight x 10
Body weight x 8
5 x 6
10x 4

Cable Rows
125x8
145x6 next workout 150
160x4

Bent Laterals
15x12
20x10
20x10

Deadlifts
135x12 wide stance, overhand grip
225x10 overhand grip
275x8 w/belt powerlift grip
300x6 w/belt powerlift grip
320x4 w/belt powerlift grip

Notes :
Bench presses felt great today so I raised them a little more than I had planned.

I felt pretty good by the time I got to deadlifts so I raised the reps by 2 and added another set at the end. This way I can still keep my reps above 3. My last set was really pushing it. My grip was giving out and I had to pay a lot of attention to my form.

[bilnv]

W/O 6 Apr 06 - Time for w/o 1:16 min. Biceps, Tri's, Legs, Calf's & abs.

Hammer Curls
65x10
85x6
120x5
125x4

Preacher Curls
65x8
80x6
100x5

Pushdowns with a rope
50x10
65x6
80x5
100x4

Lying French Press
65x8
105x6
110x4

Squats
135x12
155x10
190x8
235x6 with belt

Leg Press
120x10
220x8
240x6

Stiff Leg Deadlifts
135x10
200x8
225x6 with belt & straps

Standing Calf Raises
135x10
235x8
235x10

Crunches
12
10
6

Notes:
I took out the overhead tri presses and put in pushdowns to change things up.

[bilnv]

W/O 9 April 06 - Time for w/o 45m Chest, Shoulders, Biceps

Flat Bench
135 lbs.x12 reps
225x8
235x6
260x4
280x1

DB Incline Flies
30x10
60x8
65x6

Seated Overhead Press
100x10
120x8
155x6
165x3

Hammer Curls
65x10
85x6
120x5
125x3

Preacher Curls
65x8
85x6
110x5

Notes:
I moved things around this workout. The other workouts have grown to around 1:20min. That is a little longer than I wanted. The new workouts are around 45 min. long.

Here is the new routine.
Day 1 = Chest, Shoulders and Biceps
Day 2 = Legs, calf’s and abs
Day 3 = Off
Day 4 = Back, Triceps
Day 5 = Off
Day 6 = Repeat

I am working this on a five day plan which will work each muscle group directly three times in a fifteen day period.

This workout today was a little sluggish. I have trouble keeping my calorie intake up on my days off.

[bilnv]

W/O 10 Apr 06 - Time for w/o 42 min. Legs, Calf's & abs.

Squats
135x12
155x10
200x8
235x6 with belt

Leg Press
120x10
220x8
240x6

Leg curls
25x12
50x10
100x7

Standing Calf Raises
135x10
235x10
235x9

Crunches
12
8
8

Notes :
I changed stiff leg deadlifts out for leg curls for a change. The squats were better today since I didn't have all of that arm work in front of it.

[Flynn]

I’m liking the consistency going on in here :D.

[bilnv]

I’m liking the consistency going on in here :D.
You may have spoken to soon. I plan on hiking and snowshoeing with my son Sunday. The problem is Saturday is leg day. That is not going to work. So I have to figure out how to workout around it.

W/O 12 Apr 06 - Time for w/o 56 min. Back & Tri's

Chins
Body weight x 10
Body weight x 8
10 x 6
20x 4

Cable Rows
125x10
150x8
160x5

Bent Laterals
15x12
20x10
20x10

Deadlifts
135x12 narrow stance, overhand grip
185x10 overhand grip
225x8 overhand grip
275x6 w/belt powerlift grip
300x4 w/belt powerlift grip

Pushdowns with a rope
50x12
70x10
100x3
100x4

Lying French Press
65x8
105x6
110x4

Notes :
Chins felt great since they were the first exercise in the workout.
I changed my stance for my deadlifts and like the narrow stance better than the wide stance so I am going to stick with this for awhile. A big help was loosing my gloves while working out. I had no problem with my grip on this workout.
I was a little to eager with my push downs today. The first couple sets felt real good so I raised the weight and it was a little more than I should of.

[dapper]

bilnv...I was reading through your journal when I came upon the glute ham raises. I saw a trainer teaching someone how to do these at a squat rack. He put some weight on the oly bar and that person slide their feet underneath. So they were laying flat on the floor, and then would raise themselves up. He also said if the person needed help that they could push off with their hands so kind of an assisted glute ham raise. I don't know if this would help you but thought I would mention it.

[bilnv]

Dapper thanks a lot. I think I could make that work. The floor close by is a good idea too.

[jaguarr]

Those chins are coming along nicely, man. :cool:

jag

[almostnuts]

Good job. Six hrs snowshoe, ouch.

[bilnv]

Cardio 13 April, 25 min. on the stepper.

W/O 14 April 06 - Time for w/o 50m Chest, Shoulders, Biceps

Flat Bench
135 lbs.x12 reps
225x8
235x6
260x4
280x1

DB Incline Flies
30x10
60x8
65x6

Seated Overhead Press
100x10
120x8
155x5
165x1 + 12 forced rep

Hammer Curls
65x10
85x6
120x5
125x3

Preacher Curls
65x8
90x6
110x4

Notes :
Chest and shoulders were a little sluggish today. Things picked up when I got to biceps. The bicep workout went good so I will raise the weight next time.

The hike looks like it is still on so I will push tomorrow’s workout back until Monday and hike Sunday. I can see that the snow is melting fast but it should still be a good hike. Heck they are all good hikes.

[bilnv]

W/O 15 Apr 06 - Time for w/o 37 min. Legs, Calf's & abs.

Squats
135x12
155x10
210x8
240x6 with belt
250x4 with belt

Leg extentions
50x12
100x10
150x8

Leg curls
25x12
75x10
100x7

Standing Calf Raises
135x12
240x10
240x10

Crunches
15
8
8

Notes :
The new weather report shows rain and snow for tomorrow so I called off the hike and worked out today instead.

I changed out leg presses for leg extensions to work things a little different. The squats are feeling better hopefully the weight will keep going up.

[bilnv]

W/O 17 Apr 06 - Time for w/o 57 min. Back & Tri's

Chins
Body weight x 10 reps
5 x 8
10 x 6
25x 4

Cable Rows
125x10
150x8
160x4

Bent Laterals
15x12
25x10
25x10

Deadlifts
135x12 narrow stance, overhand grip
185x10 overhand grip
225x8 overhand grip
280x6 w/belt powerlift grip
305x4 w/belt powerlift grip

Pushdowns with rope
50x10
70x6
90x5
100x4

Lying French Press
65x10
110x6
115x4

Notes :
This workout felt really good. I was able to jack my chins up more than I planned this time and deadlifts are coming along good also.

[bilnv]

W/O 19 April 06 - Time for w/o 59m Chest, Shoulders, Biceps

Flat Bench
135 lbs.x12 reps
225x8
240x6
265x4
285x2

DB Incline Flies
30x10
60x8
65x6

Seated Overhead Press
100x10
120x8
155x6
165x4

Hammer Curls
65x10
85x6
125x5
130x3

Preacher Curls
65x8
95x6
110x4

Wrist curls
55x15
80x10
105x6

Notes :
This was a better workout than my last chest workout. It took three workouts but I finally pressed 285 twice, away we go.

[jaguarr]

Hey, nice work on that 285, man! Is that a PB? :cool:

jag

[bilnv]

Thanks Jaguarr, I have benched 300 for 1 rep before. I want to get those three 45 lbs. plates on a side and go for reps. That's the goal. With some positive thinking, visualization, time and more hard work and I will get there eventually.

[bilnv]

W/O 21 Apr 06 - Time for w/o 44 min. Legs, Calf's & abs.

Squats
135 lbsx12 reps
155x10
210x8
245x6 with belt
250x4 with belt

Leg extensions
70x12
125x10
150x8

Leg curls
35x12
80x10
100x6

Standing Calf Raises
135x12
250x10
250x10

Crunches
15
10
8

Notes :
I was really tired yesterday so I postponed yesterday’s workout until today. I felt a lot better today. This makes me wonder if my schedule is too ambitious. Time will tell.

[bilnv]

Hiked Sunday the 23rd for my cardio. We hiked for 3 hr. with close to a 2000' elevation again before we headed back.

W/O 24 Apr 06 - Time for w/o 47 min. Back & Tri's

Chins
Body weight x 10 reps
5 x 8
20 x 6
30x 4

Deadlifts
135x12 narrow stance, overhand grip
185x10 overhand grip
230x8 overhand grip
285x6 w/belt powerlift grip
310x4 w/belt powerlift grip

Bent Laterals
15x12
25x10
25x10

Pushdowns with rope
50x10
70x6
95x5
105x4

Lying French Press
65x10
110x6
115x4

Notes :
Chins were going really good so I raised the weight a little more than I had planned.

I deleted the cable rows from this workout. I did this to mix things up and shorten the workout. I plan on mixing these back in from time to time.

[bilnv]

W/O 26 April 06 - Time for w/o 47m Chest, Shoulders, Biceps

Flat Bench
140 lbs.x12 reps
225x8
245x6
265x4
290x2

DB Incline Flies
30x10
60x8
70x6

Seated Overhead Press
100x10
120x8
155x4
170x2

Hammer Curls
65x10
90x6
125x5
130x4

Preacher Curls
65x8
95x6
112 1/2x4

Notes :
This workout went really good. I started working out every other day and it seems to be working better. My overhead presses took a dive this workout. I am not sure why but there is always next week.

[jaguarr]

Sounds like you maybe weren't getting enough recovery time between workouts. Glad it's going better for you, working out every other day. :cool:

jag

[bilnv]

Sounds like you maybe weren't getting enough recovery time between workouts. Glad it's going better for you, working out every other day. :cool:

jag

The working out every other day has helped a lot so I think I will stick with this for awhile.

W/O 28 Apr 06 - Time for w/o 52 min. Legs, Calf's & abs.

Squats
135 lbsx10 reps
155x8
215x10
215x8

Leg extensions
70x10
150x10
150x12 + 2 forced reps

Stiff Lag Deadlifts
135x10
210x10
210x10

Standing Calf Raises
135x10
255x10
255x10

Crunches
15
11
8

Notes :
I changed things up this workout and dropped the pyramid training for legs and went with 2 working sets at 10 reps. When I hit 2 sets of 10 I will move the weight up. Frankly I don't think my form is good enough to push out the heavy sets that the 6 & 4 rep sets call for. Also on the next workout I will probably add leg presses into the mix.

This workout did work pretty good today. We will see what the next couple of days bring. I am going to leave the pyramid program alone for my upper body workouts since it really works well for these parts of my body.

I will be hiking Sunday so the next workout will be on Monday.

[bilnv]

Hiked Sunday for 4 hours.

W/O 1 May 06 - Time for w/o 52m Chest, Shoulders, Biceps

Flat Bench
140 lbs.x12 reps
225x8
245x6
270x4
290x1

DB Incline Flies
30x10
65x8
70x6

Seated Overhead Press
100x10
120x8
155x4
155x3

EZ Bar Curls
65x10
90x8
125x5
130x4

DB Hammer Curls with Preacher Bench
30x10
40x8
45x6

Notes :
I changed the arm workout for something different. I will probable change the chest and shoulder workout next time although I am not sure what I will change it to.

[bilnv]

W/O 3 May 06 - Time for w/o 37 min. Back & Tri's

Chins
Body weight x 10 reps
10 x 8
20 x 6
30x 4

Cable Rows
125x8
155x6
165x4

Close Grip Bench
135x10
185x6
205x5
225x5

Lying French Press
65x10
110x6
120x4

Notes:
I have been getting bored with lifting lately so I checked to see how long I had been running this program and it turned out to be 7 weeks since I started this pyramid cycle. My max bench press had fallen to 275 for 1 rep. when I started this cycle. Now it is up to 290 for 1-2 reps.

I am not sure what I am going to change to but I am leaning toward a Yates style routine from his book "A Warriors Story" (Great book by the way.). I had migrated to basically the same routine last summer months before I read Dorain's book. I am hoping that I can fine tune this new cycle with help from Dorian's book.

I dropped the deadlifts today to change things up and make things a little easier. When I hiked Sunday I was dragging going up the hills. Monday wasn't bad but after that workout I was really dragging Tuesday. The deadlifts WILL be back in next back workout.

[bilnv]

W/O 8 May 06 - Time for w/o 1:01 min. Chest & Arms

Bench
140 lbs.x10reps
200x6
230x10
240x6+1 forced rep.

DB Incline Flies
30x10
65x6
65x6

E-Z Bar Curls
65x10
100x8
100x10 + 2 forced reps.

DB Preacher Hammer Curls
20x10
30x8
30x6 + 2 forced reps.

Close Grip Bench
135x10 with 5' bar
190x8 with E-Z curl bar
190x7

Lying Extensions
65x10
110x4 + 1 forced rep.
95x6 + 2 forced reps.

Notes :
I took a few days off before this new cycle and feel a lot batter now. I will keep working out every other day since that seems to work good for me but I have changed about everything else using a Yates style program for a guide.

Here is what I have set up.
Day 1 Chest and Arms
Day 2 rest
Day 3 Legs and stomach
Day 4 rest
Day 5 Back and Shoulders
Day 6 rest
Day 7 repeat

I added 1-2 forced reps to the last of my two working sets. I don't think I will add these to every workout but I will throw them in a good bit.

I plan on working this cycle for 4 weeks until vacation.

[bilnv]

W/O 10 May 06 - Time for w/o 1:02 min. Legs & Calf's

Squats
45 lbsx10 reps
135x10 bar low on shoulders & hands in close
165x6 " "
165x6 " "
165x6 bar high on shoulders & hands wide
165x6 bar low on shoulders & hands in close
200x3 bar high on shoulders & hands wide

Leg Press
200x10
250x10
250x10

Leg extensions
100x10
145x10
145x10

Standing Calf Raises
135x10
265x8
265x8

Notes:
The squats were a mess. I am trying to clean up my form and put the bar into a powerlift position on my shoulders using directions from the book "Starting Strength". This is not easy for me because my arms don't bend like that. I have always put the bar at the base of my traps with my arms out to the plates on a 7' bar. Now I am trying to put the bar lower on my back. This does work and I feel less stress on my lower back this way. The problem is holding the bar in place without killing my wrists or my arm. So I am still trying to figure this out.

[bilnv]

W/O 12 May 06 - Time for w/o 45 min Back & Shoulders

Chins
body weight x 6 reps
10 lbs x 6
10x6 + 2 forced reps

Cable Rows
125x6
160x6
160x6 + 2 forced reps

Deadlifts
135x10
235x8
255x8

Seated overhead Press
85x10
130x6
130x6

One Arm DB Lateral Raises
20x6
25x8
25x8 + 2 forced reps

Notes :
Since I changed things up I have to figure out the right weight for some of the exercises. I am also trying to stay in a 6-8 rep range and watch my form.

The weather here is warming up so I broke out the Gatorade for the workout. I also used my last serving of GlycoLoad (http://www.bodybuilding.com/store/opt/glycoload.html) today and I found out that ON doesn't make it any more so I have to find another Carb source for my post workout shake. I really felt this stuff worked and now it's no more. That bites.

[GREENFEATHER]

Try keeping your head up when doing squats. If I let mine look anywhere but towards the ceiling, I start to lean forward, NOT a good thing!!

[bilnv]

Try keeping your head up when doing squats. If I let mine look anywhere but towards the ceiling, I start to lean forward, NOT a good thing!!

Thanks I will try that Tuesday. I am usually looking straight ahead. Hopefully this works and I can keep using my higher bar placement.


W/O 8 May 06 - Time for w/o 1:01 min. Chest & Arms

Bench
140 lbs.x10reps
225x5
235x8
235x6+1 forced rep.

DB Incline Flies
30x10
65x8
65x6

E-Z Bar Curls
65x10
110x8
110x8

One Arm DB Preacher Hammer Curls
20x10
30x8
30x10

Pushdowns with Rope
50x10
75x8
80x10

Lying Extensions
65x10
90x8
90x9 + 1 forced rep

Notes :
I cut back on my forced reps this workout. I plan on using them every other workout.

[jaguarr]

Workouts look like they're going really well, man. Nice work!

jag

[bilnv]

Correction I didn't update the date and time for the workout listed above. Instead of the 8th of May is should read 14 May and the workout was 46 min long not 1:01min.


Workouts look like they're going really well, man. Nice work!

jag

Thanks man.

W/O 16 May 06 - Time for w/o 59 min. Legs & Calf's

Squats
135lbsx10
135x10
155x10
175x10

Leg Press
200x10
260x10
260x10

Leg extensions
100x10
155x10
155x12

Standing Calf Raises
135x10
265x9
265x8

Notes :
Squats were a lot better today. I used GREENFEATHER's advise and looked up during the squats. I didn't feel it on my lower back at all and I was using a low bar position with a wide grip. I am hoping that as time goes on and I get more comfortable with doing squats the right way, that my weight will go up at a good pace. Time will tell.

This workout ran a little longer than it should of because I was helping my 15 year old son with his deadlifts. He hates them and I keep telling him about the benefits but he still doesn't like them. I think he is going to drop them for shrugs by the sounds of it. I would prefer he do the deadlifts but if he wants to do shrugs instead I figure that is better than nothing at all. Kids?

[RioGringo]

Just saw your journal today ... Great Job !

It's great reading these journals and reading other's methods and the advise given.

I also will be facing up instead of staight ahead ... this will help keep my back staright also.

[bilnv]

RioGringo thanks for the input. I agree these journals are great.

W/O 18 May 06 - Time for w/o 56 min Back & Shoulders

Chins
body weight x 6 reps
10 lbs x 8
10x6 + 2 forced reps

Barbell Rows
95x10
135x8
155x8

Deadlifts
135x10
275x8
275x7

Seated overhead Press
85x10
130x8
130x8

One Arm DB Lateral Raises
20x6
30x8
30x7 + 2 forced reps

Notes :
I was really surprised with my overhead presses today. Last workout it was hard as heck to get 6 reps and this workout they were up by 2 reps.

It looks like my son is going to keep the deadlifts in his workout. Yesterday he told me his traps were sore and since he wants big traps he decided to keep them in.

I started using DGC (http://www.bodybuilding.com/store/ast/dgc.html) for my post workout drink and it seems to work good. I can sure feel a difference when I don't use some simple carbs after a workout.

[bilnv]

W/O 20 May 06 - Time for w/o 58 min. Chest & Arms

Bench
140 lbs.x10reps
225x5
240x9
240x5+2 forced rep.

DB Incline Flies
30x10
65x8
65x6

E-Z Bar Curls
65x10
115x9
115x7 + 1 forced rep

One Arm DB Preacher Hammer Curls
20x10
35x10
35x11 + 2 forced reps

Pushdowns with Rope
50x10
85x11
85x7 + 2 forced reps

Seated Overhead Cable Extentions
50x8
50x10
50x9 + 2 forced reps

Notes :
The cable extentions seemed to work really good. I think I'll keep them in for a few workouts and see how things pan out.

[bilnv]

W/O 22 May 06 - Time for w/o 57 min. Legs & Calf's

Squats
135lbsx8
135x8
190x8
190x6

Leg Press
200x10
270x10
270x7

Leg extensions
100x10
165x10
165x9

Stiff Leg Deadlift
135x10
225x10
225x7

Standing Calf Raises
135x10
265x9
265x7

Seated Calf Raises
135x12
225x12
275x12

Notes :
This workout really kicked my butt today. I was able to add two extra exercises and still finished in an hour. Now I am going to go and rest.

[jaguarr]

Notes :
This workout really kicked my butt today. I was able to add two extra exercises and still finished in an hour. Now I am going to go and rest.


Funny how some days we absolutely rock through a routine in record time and other times the same routine takes us forever to get through. Heh! Nice work, man!

jag

[bilnv]

W/O 24 May 06 - Time for w/o 49 min Back & Shoulders

Close grip Chins with V-Handle
body weight x 3 reps
x8
x6 + 2 forced reps

Barbell Rows
95x10
155x5
135x10
135x7

Shrugs
135x10
185x8
185x7

Seated overhead Press
95x10
140x8
140x6

One Arm DB Lateral Raises
20x10
30x11
30x6 + 2 forced reps

Crunches
x12
x8
x5

Notes:
I changed the chins today to mix things up and couldn't believe how much harder it was. I will have to keep doing these so I can get them down.

The weight on the rows dropped also which is no big deal since I used a wider grip and kept my body parrallel to the floor more than the last workout. I really liked the way they hit my back. I never liked this exercise much until recently. It is funny how that works.

I am still a little hammered from the leg work out so I thought I would give my lower back and legs a break and do shrugs instead.

I have wanted to do abs on leg day but that just has not worked at all. So this week I decided to move them to this workout and they fit right in.

Nutrition Notes :
I thought I would post my pre and post workout drinks to see if any one has a suggestion or not, so here goes.

pre-workout=30 min before workout
8 oz grape juice
1/2 scoop ON Whey protien = 13 gr protein
1/2 scoop DGC (http://www.bodybuilding.com/store/ast/dgc.html) = 23 gr simple carbs
2 ea Kre-Alkalyn (http://www.bodybuilding.com/store/sf/kre.html) = 1.5 gr creatine
2 tsp L-Arginine-Alpha-Ketoglutarate (http://www.bodybuilding.com/store/hp/aakg.html) = 3 gr L-Arginine
I am still looking for a good inexpensive simple carb for my pre and post workout drink. Suggestions?

Post workout= Immediately after my last rep.
12 oz cold water
1 scoop ON Whey = 23 gr protein
1 scoop DGC = 46 gr simple carbs
2 tsp L-Glutamine = 9 gr L-Glutamine

Supper around 30-45 min after workout.

[bilnv]

W/O 26 May 06 - Time for w/o 52 min. Chest & Arms

Bench
145 lbs.x10reps
205x7
240x10
240x7+1 forced rep.

DB Incline Flies
30x10
65x10
65x7

E-Z Bar Curls
65x10
115x10
115x7 + 2 forced rep

DB Consentration Hammer Curls
20x10
40x10
40x9 + 2 forced reps

Pushdowns with Rope
50x10
90x10
90x6 + 2 forced reps

Seated Overhead Extentions
65x8
105x4
85x7 + 2 forced reps

Notes :
Everything worked really good this work out. I put the seated extensions in to give it a try. I made sure to use strict form. The weight was messed up for this exercise while I figure out just what weight to use.

[GREENFEATHER]

If I were you I'd use something other than a fruit juice pre workout. Fructose has to be processed by the liver and takes somewhat longer to become available. I thought that I read somewhere that oat flour was faster acting than fructose, maybe I'm wrong???

[bilnv]

If I were you I'd use something other than a fruit juice pre workout. Fructose has to be processed by the liver and takes somewhat longer to become available. I thought that I read somewhere that oat flour was faster acting than fructose, maybe I'm wrong???
I did some Googleing and of course you are right so I changed to water. Thanks

29 May 06
This was normally leg day but it was also probably the last chance for snow shoeing. So guess what I did. We were out for 5 1/2 hours and had almost a 2000' elev again ending up at 10,400'. I really need to get my high elevation lungs back.

W/O 30 May 06 - Time for w/o 1:01 min. Legs & Calf's

Squats
135lbsx10
135x6
175x9
175x8

Leg Press
200x10
270x12
270x9

Leg extensions
100x10
165x12
165x10

Stiff Leg Deadlift
135x10
225x11
225x8

Standing Calf Raises
135x10
265x10
265x7

Seated Calf Raises
135x12
275x14
290x13

Notes :
I lowered the weight on the squats to get my reps up plus I was not sure how my legs would do after snow shoeing yesterday. I am not having any trouble with the squats as far as the grip or balance goes. I do notice that my hips are weak as @$#%. I noticed today that my leg extensions are almost the same weight as my squats. ?.

[Hibiscus09]

I haven't been snow shoeing lately here in S.C. :)

Have you tried pull-throughs? Those may help you strengthen your hip flexors. Additionally, you'd have to lighten up the weight, but you could try ATG squats also as a variation. Other things that may help you improve your squat are box squats with a wide stance, hyperextensions, glute ham raises, sled dragging, etc.. -- do things that develop the hips, hamstrings, spinal erectors, glutes, and abs. Also, switch up your routine -- sets, reps, rest time between sets. Finally, just take a break from squats every once in a while -- sometimes a break from the movement is needed. Oh -- and make sure you're eating enough. :)

[bilnv]

I haven't been snow shoeing lately here in S.C. :)

Have you tried pull-throughs? Those may help you strengthen your hip flexors. Additionally, you'd have to lighten up the weight, but you could try ATG squats also as a variation. Other things that may help you improve your squat are box squats with a wide stance, hyperextensions, glute ham raises, sled dragging, etc.. -- do things that develop the hips, hamstrings, spinal erectors, glutes, and abs. Also, switch up your routine -- sets, reps, rest time between sets. Finally, just take a break from squats every once in a while -- sometimes a break from the movement is needed. Oh -- and make sure you're eating enough. :)

Thanks for the input. Anything helps when it comes to my squats.

W/O 1 June 06 - Time for w/o 1:04 min Back, Shoulders & Stomach

Pulldowns with V-Handle
90x10
90x10
Chins with V-Handle
body weight x 10 reps
x5 + 2 forced reps

Barbell Rows
95x10
135x10
135x9

Deadlifts
135x10
280x10
280x6

Seated overhead Press
95x10
140x9
140x6

One Arm DB Lateral Raises
20x10
30x9 + 2 forced reps
30x8 + 2 forced reps

Crunches
x12
x10
x8

Notes :
The deadlifts really kicked my butt today. Around the 7 rep on the 1st set I had trouble catching my breath. I don't think I will be taking the deadlifts out of the workout again for awhile.

[bilnv]

W/O 3 June 06 - Time for w/o 50 min. Chest & Arms

Bench
145 lbs.x10reps
205x6
245x8+1 forced rep.
245x5+2 forced rep.

DB Incline Flies
30x10
67 1/2x7
67 1/2x6

E-Z Bar Curls
65x10
120x7
120x6+1 forced rep

DB Consentration Hammer Curls
20x10
45x9
45x7+2 forced reps

Seated Overhead Extentions
55x10
85x9
85x8+1 forced reps

Pushdowns with Rope
50x10
90x6
90x3+2 forced reps

[bilnv]

W/O 5 June 06 - Time for w/o 1:08 min. Legs & Calf's

Squats
95 lbsx10
135x10
180x8
180x6

Leg Press
200x10
285x8
285x9 + 1 forced rep.

Leg extensions
100x10
170x12
170x9

Stiff Leg Deadlift
135x10
230x10
230x6

Standing Calf Raises
135x10
265x9
265x7

Seated Calf Raises
135x12
300x12
300x12

Notes:

Another gruelling leg workout behind me.

[bilnv]

W/O 7 June 06 - Time for w/o 59 min Back, Shoulders & Abs

Pulldowns
90x10
90x10
Chins with V-Handle
body weight x 10 reps + 1 forced rep.
body weight x 6 + 2 forced reps

Barbell Rows
95x10
140x9
140x10

Deadlifts
140x10
290x6
290x6

Seated overhead Press
95x10
140x8
140x8

One Arm DB Lateral Raises
20x10
30x10
30x8 + 2 forced reps

Crunches
x12
x12
x6

Notes :
My forearms were not up to par today so I used the straps for my bent over rows. The deadlifts were better today although my hands hurt for some reason. I didn't use straps for the deadlifts but I did use a powerlift grip.

I had a hard time pushing each set to the limit. I think it was still a pretty good workout I just had to keep pushing myself more than normal.

I am going to try and workout Friday but things are still up in the air right now. I have family flying in for my daughters high school graduation. If I can get an hour away I'll workout. Then we are going on vacation for 3 weeks. I don't expect to workout then. I plan on doing some pushups or something to keep the blood moving.

Life goes on. I think sometimes you have to take care of life. The barbell will always be there when your done.

[jaguarr]

Man, I would kill for three full weeks of vacation away from everything. Are you going anywhere cool for that? Do some Googling on forearm/wrist stretches. I know a few from my Aikido days that really work well, but I don't think there's any way in hell I could describe how to do them. I do know that they make a big difference for me in keeping the pain I can get in my forearms, wrists and hands from my mild carpal tunnel at bay.

jag

[bilnv]

Well I made it back in one piece. I plan on mowing and cleaning up around the house tomorrow, work Monday with overtime probably and then start working out again Tuesday. I guess all this working out is paying off. My brother-in-law is a doctor and he noticed right away that I had put on some muscle. That is always nice to hear.

I will weigh myself tomorrow and see what is going on their but I don’t think my weight has changed much.


Man, I would kill for three full weeks of vacation away from everything. Are you going anywhere cool for that?
jag

As far as the vacation goes at first I wasn’t sure how it would work because my workouts are going good and I didn’t like the idea of messing that up but I knew that going on vacation was the best thing to do on every level.

We went to see my wife’s side of the family which is in the land of beer, Belgium. So I went from hardly ever drinking to having a different beer every day with some wine during meals. Actually it was great (like the old days).

[bilnv]

W/O 4 July 06 - Time for w/o 55 min. Chest & Arms

Bench
145 lbs.x12reps
195x8
245x7
245x4

DB Incline Flies
30x10
67 1/2x7
67 1/2x4

E-Z Bar Curls
65x12
120x8
120x5

Backward Preacher Curls
65X10
75x7
75x6

Seated Overhead Extentions
55x12
85x10
85X7

Pushdowns with Rope
50x10
90x5
90x4

Notes
For the first workout in three weeks everything went pretty good. I only lost maybe one rep per set. I changed up my bicep exercises because of some info that I found from a post by Fitnessman (http://forum.bodybuilding.com/showthread.php?t=243948). The backward preacher curls worked really well.

[jaguarr]

Welcome back to the Church of Iron, man! Glad you had a great vacation and I'm glad to see you aren't effing around and taking your time getting back in the gym! :cool:

jag

[bilnv]

W/O 6 July 06 - Time for w/o 47 min. Legs & Calf's

Squats
95 lbsx12
135x12
135x12

Leg Press
200x10
285x8
285x8

Leg Curls
50x12
70X12
80x10

Standing Calf Raises
135x10
265x9
265x7

Notes:
This workout was a little shorter than the last leg workout a month ago. My chest, arms and back were so sore after the last workout that I decided to cut this workout back a little so I can still walk the rest of the week. I do plan on using a full workout next time though.

[bilnv]

W/O 7 July 06 - Time for w/o 32min Back & Shoulders

Pulldowns
90x12
100x10
Chins with V-Handle
body weight x 10 reps
body weight x 4

Barbell Rows
95x10
140x8
140x6

Seated overhead Press
95x7
140x6
140x4

One Arm DB Lateral Raises
20x6
30x6
30x6

Notes:
I kept the weights up for this workout but I did drop the deadlifts out. My legs are a little sore from the leg workout and I am hiking tomorrow so I didn't want to hammer things to much today although I did push my sets to failure.

If Monday is to bad at work I will workout again on Tuesday. I may need the extra rest after hiking anyway. Here (http://www.geocities.com/bilnv/lakes1/goatlake.html) is the lake we will be fishing tomorrow.

[bilnv]

W/O 11 July 06 - Time for w/o 51 min. Chest & Arms

Bench
145 lbs.x10reps
195x6
245x7
245x4

DB Incline Flies
30x10
67 1/2x7
67 1/2x5

E-Z Bar Curls
65x10
120x9
120x6

Backward Preacher Curls
65X5
75x8
75x8

Seated Overhead Extentions
55x10
85x10
85X8

Pushdowns with Rope
50x10
90x6
90x5

Notes:
I took the day off after the hike to rest up. My legs were dead but I started to feel pretty good by the end of the day Monday. This workout was better than the last chest workout. I will add forced reps in another workout or two.

[jaguarr]

Looks like you're getting back into the groove of things, man. Starting back on the iron after time off is always a bit rough.

jag

[bilnv]

Looks like you're getting back into the groove of things, man. Starting back on the iron after time off is always a bit rough.

jag

That is why I have been working out regularly for the last two years or so. It was getting harder and harder to restart after another six month lay off. This 3 week lay off wasn't to bad but it did remind me what will happen if I quit for to long.

W/O 13 July 06 - Time for w/o 1:02 min. Legs & Calf's

Squats
95 lbsx10 reps
135x6
180x8
180x7

Leg Press
200x8
285x12
285x12

Leg Extentions
100x12
170X9
170x7

Stiff Leg Deadlift
135x10
230x10
230x6

Standing Calf Raises
135x10
265x8
265x8

[Notes:]
I cut the seated calf raises out of this workout because I had run over an hour and I could feel myself running out of steam. My weights are looking OK. I don't think I lost very much during the vacation and I am pretty much on track again. The thing that hurts is that I did not gain anything for at least a month. But I still would not have given up the vacation.

A little update, my weight is still around 190 lbs. I may have lost a little during the vacation. Sometimes I wonder if I was built to weigh 200 lbs because it is awful hard to get their. Also I measured my right arm after my last arm workout (I need all the help I can get) and I finally hit a solid 17".

[bilnv]

W/O 15 July 06 - Time for w/o 52 min Back, Shoulders

Pulldowns
90x10
90x10
Chins with V-Handle
body weight x 10 reps
body weight x 6

Barbell Rows
95x10
140x9
140x7

Deadlifts
140x10
290x7
290x5

Seated overhead Press
95x10
140x7
140x6

One Arm DB Lateral Raises
20x8
32 1/2x9
32 1/2x8

Notes:
My reps were not as high as they could of been. I think it is because the garage was at 95 degrees and I had just spent a whole day outside in around 100 degrees temps anyway.

I had drunk close to a gallon of water during the day. When I started working out I started on the Gatorade. I felt better after the first liter of Gatorade so I started a second. I really love what that stuff can do.

[bilnv]

W/O 17 July 06 - Time for w/o 51 min. Chest & Arms

Bench
145 lbs.x12reps
195x8
245x5
245x4

DB Incline Press
30x10
65x10
70x7

Hammer Curls
65x10
90x10
100x8

Backward Preacher Curls
65X6
75x8
75x7

Seated Overhead Extentions
65x10
85x10
85X9

Pushdowns with Rope
50x10
90x5
70x10

Notes:
Another hot day. I felt good but my intensity was some where else. The important thing is I worked out. I'll get used to this heat eventually.

[bilnv]

I skipped the leg and back workout last week because my son and I had a hike to go on Friday and Saturday. There was no way that I was going to hike for 7 hours one way with sore legs or back. I started this week with a chest & arms workout because my legs and back were already hit last weekend from the hike.

I will know in a day or two if I get Sunday - Monday off. If I do my son and I have another hike planned.

W/O 25 July 06 - Time for w/o 48 min. Chest & Arms

Bench
145 lbs.x12reps
195x10
235x7
235x5

DB Incline Press
30x12
65x10
65x8

Hammer Curls
65x10
100x10
100x8

Backward Preacher Curls
65X6
75x10
75x10

Seated Overhead Extensions
65x10
85x10
85X8

Pushdowns with Rope
50x10
70x10
70x6

Notes:
This was a good workout even though I couldn't get started until 7:00pm which is really late for me.

[bilnv]

Last Sunday and Monday my son and I were hiking. That is why I have missed the last workouts. We spent the night at a small lake just over 10,000 ft in elevation. During the hike we saw some mule deer, blue grouse, ruffed grouse, a golden eagle, two marmots and one young rocky mountain bighorn sheep ram. Well worth the trip I think.

W/O 3 Aug 06 - Time for w/o 37 min. Chest & Arms

Bench
145 lbs.x12reps
195x10
225x7
225x5

Incline Barbell Press
135x11
135x9

Hammer Curls
65x12
95x12
95x8

Backward Preacher Curls
75x10
75x7

Seated Overhead Extensions
65x12
80x11
80X5

Pushdowns with Rope
65x10
65x7

Notes:
I am trying to raise my reps and cut down on my rest between sets for awhile. I think I will do this until the end of September to change thinks up and work on my endurance.

I should be able to get back in the swing of things now. I don't see anything messing up my workouts until maybe the beginning of September.

[bilnv]

W/O 5 Aug 06 - Time for w/o 40 min. Legs & Calf's

Squats
95 lbsx12 reps
135x12
135x10
135x8

Leg Press
200x12
250x12
250x10

Stiff Leg Deadlift
135x12
225x7
185x10

Seated Calf Raises
135x15
250x15
250x15

Notes:
This is the first leg workout other than hiking for a while. As with the last workout I was more conserved with keeping the reps up and the rest time down other than keeping the weight up.

[bilnv]

W/O 8 Aug 06 - Time for w/o 29 min Back, Shoulders

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 4

Barbell Rows
95x8
95x12
100x10

Seated overhead Press
95x10
120x10
120x6

One Arm DB Lateral Raises
15x12
22 1/2x10
22 1/2x10

Notes:
My legs are still trashed from the last workout so I did not do deadlifts today. I took it a little easy today since this is the first back workout in almost a month.

It really bites getting started again. But this is a lot better than the 6 month layoffs I used to do.

[bilnv]

W/O 9 Aug 06 - Time for w/o 34 min. Chest & Arms

Bench
145 lbs.x12reps
195x10
225x7
225x4

Incline Barbell Press
135x11
135x8

Hammer Curls
65x12
95x12
95x10

Backward Preacher Curls
65x12
65x12

Seated Overhead Extensions
65x12
80x11
80X9

One Arm Pushdowns with Rope
20x10
20x7

Notes:
I tried to make sure that the rest between sets was around 60 seconds today. I have cut down on my food intake and have dropped to a solid 186 lbs. I don't think I will ever weight 200. Oh well.

[bilnv]

W/O 12 Aug 06 - Time for w/o 43 min. Legs & Calf's

Squats
95 lbsx12 reps
135x12
135x10
135x8

Leg Press
200x12
250x11
250x7

Stiff Leg Deadlift
135x10
200x10
200x10

Seated Calf Raises
135x15
260x15
260x15

Notes:
I wanted to workout yesterday but I had to work to late. I figured an extra day of rest would do me good anyway. This way I have tomorrow off, no work or workout.

[bilnv]

W/O 14 Aug 06 - Time for w/o 48 min Back, Shoulders

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 5

Barbell Rows
95x10
100x12
100x10
100x10

Deadlifts
135x12
250x10
250x10

Seated overhead Press
95x10
120x10
120x6

One Arm DB Lateral Raises
15x10
22 1/2x11
22 1/2x11

Front Raises
22 1/2x12
30x10
30x8

Notes:
This workout went good. I am not uses and never liked this 10-12 rep thing but I will stick with it for awhile for a change. I added front raises today to try them out and lengthen the workout. I uses one dumbbell with both hands.

[bilnv]

W/O 17 Aug 06 - Time for w/o 50 min. Chest & Arms

Bench
145 lbs.x12reps
195x12
205x10
205x7

Incline Barbell Press
135x12
135x10

Flat Flies
25x12
25x12
25x12

Reverse Curls
65x12
85x10
85x10

Backward Preacher Curls
70x12
70x8

Seated Overhead Extensions
65x12
80x12
80X9

One Arm Pushdowns with Rope
20x12
20x10

Notes:
I should of workout yesterday but that was my day off and I hate working out on my day off plus I had plenty of other things to do. On the plus side I did feel a lot better yesterday and today. I had been feeling run down and tired for some reason but after the day off yesterday I felt good.

The workouts are going good. I am keeping the tempo up which means 60 sec or less between sets.

[bilnv]

W/O 19 Aug 06 - Time for w/o 43 min. Legs, Calf's & Abs

Squats
95 lbsx12 reps
135x12
135x12
135x10

Lunge
95x8
95x5
95x6

Stiff Leg Deadlift
135x10
200x11
200x10

Standing Calf Raises
135x10
225x10
225x8
225x8

Crunches
x12
x8

Notes:
The workout went better than I thought it would. I have cut back on my food intake and quit taking my Creatine and L-Arginine for a while. I did have an 11 oz. coffee before the workout. That might have helped. I am also trying to change things up a bit so I replaced my leg presses with lunges today. They really hit hard.

[bilnv]

W/O 21 Aug 06 - Time for w/o 50 min Back, Shoulders

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 5

Barbell Rows
95x10
100x12
100x12
100x12

Deadlifts
135x12
250x10
250x10

One Arm DB Front Raises
15x12
15x12
15x12

One Arm DB Lateral Raises
15x12
15x12
15x12
15x12

Notes:
My left shoulder was bothering me during the front raises and into the lateral raises. I was able to fix the problem by lowering the DB down to the outside of my leg and not to the center of my body.

[Hibiscus09]

Nice job on the workouts! :) The camping trip sounded nice.

[bilnv]

Thanks Hibiscus09. The camping trip was nice. My son is old enough and wants to go. That makes it a lot better.

W/O 23 Aug 06 - Time for w/o 43 min. Chest & Arms

Bench
145 lbs.x12reps
195x10
205x11
205x7
195x7

Incline Barbell Press
135x10
135x8

Flat Flies
30x12
30x12
30x12

Reverse Curls
70x10
85x11
85x11

Backward Preacher Curls
70x12
70x12

Seated Overhead Extensions
65x12
80x12
80X10

One Arm Pushdowns with Rope
20x12
20x11

Notes:
I did not worry to much about how much weight I was moving. I was concerned more about keeping my rest intervals at 60 sec between all sets.

[bilnv]

W/O 25 Aug 06 - Time for w/o 34 min. Legs, Calf's & Abs

Squats
95 lbsx12 reps
145x10
145x10

Lunge
95x8
95x8

Stiff Leg Deadlift
135x12
205x12

Standing Calf Raises
135x12
225x11
225x8

Crunches
x12
x10
x6

Notes:
I cut a couple sets out of this workout because I didn't want to kill my legs to much since I have a big hike in a weeek. Usually my legs will hurt for a good 2-3 days after a workout. Although my legs are still hammered today I hope they can recover and be 110% in a week.

[bilnv]

W/O 27 Aug 06 - Time for w/o 39 min Back, Shoulders

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 6
body weight x 4

Barbell Rows
95x12
115x11
115x10
115x10

Stiff Arm Pulldowns
50x12
50x12
50x12

Barbell Seated Overhead Press
95x12
120x10
120x5
115x5

One Arm DB Lateral Raises
15 x 12
22 1/2x10
22 1/2x9
20 x 9

Notes:
* It is amazing how fast I burn out sometimes. For instance my overhead went from 10 reps to 5 reps in 60 seconds.
*As for Deadlifts I cut those out today in preparation for my hike next weekend. I know the hike is a week away but Deadlifts run me down and I am trying to get my energy built up and still workout.
*My last leg workout worked as planned. My legs felt the workout but they were not hammered like they usually are. That means my recovery time should be faster and that means maybe I can get a good 8 hours or so of hiking time in if I need to. If everything goes as planned I have to gain 4000 ft to get to an elevation of 10,200ft. Then I have around 4 miles of hiking to get to the lake. This is with a 30-40 lbs pack. That should be a good workout.

[bilnv]

It has been 10 days since my last workout with the weights so I would like to put everything in perspective. I had a big hike planned for the 1&2 of September so I ended up taking 4 days off before the hike to rest up. Then I hiked the first and second. I averaged close to 9 hours of hiking each day and a lot of that was over 10,000 ft. and off trail. For the next two days everything hurt from the waist down. Then work was terrible Tuesday. That leads us to today.

W/O 6 Sept 06 - Time for w/o 53 min. Chest, Shoulders & Tricepts

Bench
135 lbs.x12reps
175x10
200x8
200x8
200x6

Incline Barbell Press
135x9
135x8
135x8

Barbell Seated Overhead Press
95x9
95x9
95x9

One Arm DB Lateral Raises
10 x 12
20 x10
20 x10
20 x 10

Seated Overhead Extensions
65x11
80x9
80X6

One Arm Pushdowns with Rope
25x10
25x8

Notes:
I changed the workouts up a little and went back to my good old push pull routine. I am still working on keeping the reps up and the rest between sets down.

[bilnv]

W/O 8 Sept 06 - Time for w/o 41 min Back, Biceps

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 6
body weight x 4

DB Rows
55x12
55x10
55x10

Deadlifts
135x12
250x8
250x8

Seated DB Surpentine Curls
30x12
30x10
30x9

Backward Preacher Curls
75x8
75x6
75x6

[

[bilnv]

W/O 10 Sept. 06 - Time for w/o 32 min. Legs, Calf's & Abs

Squats
95 lbsx12 reps
145x10
145x10
145x10

Lunge
95x10
95x6

Standing Calf Raises
135x15
225x10
225x9
225x8

Crunches
x12
x10
x10

Notes:
I would like to merge this workout into my back workout but I am not sure it will work. That would make this workout around 1:15 min. and I like to keep my workouts around an hour. So I will see if I can work something out.

[Hibiscus09]

Nice job on the workouts!


It has been 10 days since my last workout with the weights so I would like to put everything in perspective. I had a big hike planned for the 1&2 of September so I ended up taking 4 days off before the hike to rest up. Then I hiked the first and second. I averaged close to 9 hours of hiking each day and a lot of that was over 10,000 ft. and off trail.

That sounds like a lot of fun! Did you go with friends? Any photos?

[bilnv]

Nice job on the workouts!



That sounds like a lot of fun! Did you go with friends? Any photos?


Thanks, It was a lot of fun and hard work. I went alone and there are photos over in the outdoor section of this site (http://forum.bodybuilding.com/showthread.php?t=852415) and that will link you to another site that I have set up on geocities. Check the pics at the bottom of the page. I was able to get some good pics.

W/O 6 Sept 06 - Time for w/o 53 min. Chest, Shoulders & Tricepts

Bench
135 lbs.x12reps
175x10
200x9
200x8
200x6

Incline Barbell Press
135x10
135x8
135x8

Barbell Seated Overhead Press
95x10
95x10
95x9

One Arm DB Lateral Raises
10 x 12
20 x10
20 x10
20 x10

Notes:
I made sure to keep the rest between sets to 90 seconds like my other workouts lately. I cut triceps out of thsi workout because I had to work late and by the time I finnished this workout it was 18:49 and no one had eaten supper yet. My wife always wants to waite until I am done so we can all eat together. So as I post this I have maybe an hour before I should get back to bed.

[bilnv]

W/O 14 Sept 06 - Time for w/o 33 min Back, Biceps

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 7
body weight x 4

DB Rows
60x12
60x10
60x8

Seated DB Surpentine Curls
30x12
30x10
30x10

Backward Preacher Curls
75x10
75x7
75x6

Notes:
I cut deadlifts out to save some time, worked late again. The weather here is starting to cool off. That will be a big help.

[bilnv]

W/O 16 Sept. 06 - Time for w/o 47 min. Legs, Calf's & Abs

Verticle Leg Press
110 lbsx12 reps
200x12
225x12
225x12
225x12

Lunge
95x10
95x10

Stiff Leg Deadlift
135x12
215x10
215x8

Standing Calf Raises
135x15
225x10
225x9
225x9

Crunches
x15
x12
x8

Notes:
I added the stiff leg deadlifts in today and I changed the squats out for the vertical leg press to see what would happen. I will see how my legs feel tomorrow and the next day. It was a pretty good workout considering I was dragging for most of it.

[bilnv]

W/O 18 Sept 06 - Time for w/o 48 min. Chest, Shoulders & Tricepts

Bench
135 lbs.x12reps
175x10
200x10
200x8
200x6

Incline Barbell Press
135x10
135x10
135x10

Barbell Seated Overhead Press
95x10
95x10
95x10

One Arm DB Lateral Raises
10 x 12
22 1/2 x10
22 1/2 x7
22 1/2 x6

Seated Overhead Tricep Extentions
65x12
75x12
75x10
75x8

Notes:
This workout went pretty good. The reps went up in a few exercises. I only did one exercise for triceps today because this workout really hits them hard anyway. So as long as I am on this routine I will stay at one tricep movement per workout.

[Gunn27]

Pretty darn impressive workouts, your putting in some great work in here!

[bilnv]

Pretty darn impressive workouts, your putting in some great work in here!

Thanks I try. Even when I don't want to. Oh wait that was today.



W/O 16 Sept. 06 - Time for w/o 47 min. Legs, Calf's & Abs

Squat
95x12
160x10
160x10
160X10

Lunge
105x10
105x8

Stiff Leg Deadlift
135x12
215x10
215x10

Standing Calf Raises
135x15
225x10
225x10
225x10

Crunches
x15
x15
x10

Notes:
Today was one of those days that I just did not feel like hammering my legs. But I finally made it to the garage and cranked up the Ozzy and away we went. I guess it is the same old story. Once you get started everything goes good. My weight and reps went upon a few exercises so I was happy with the workout.

The weather here is changing. The temp in the garage was in the high 50's which is perfect for working out.

[bilnv]

W/O 22 Sept 06 - Time for w/o 51 min Back, Biceps

Pulldowns
90x12
90x12
Chins with V-Handle
body weight x 10 reps
body weight x 6
body weight x 3 + 2 forced reps

DB Rows
65x10
65x8
65x6 + 2 forced reps

Deadlifts
135x12
270x8
270x8

E-Z Bar Curls
65x12
120x6
120x5 + 2 forced reps

Backward Preacher Curls
75x10
75x8 + 2 forced reps

Notes:
I decided to start my forced reps back up again since the weather cooled off. It is a lot easier for me to push myself to the max when I don't have to battle the heat as well.

After reading some posts on the site I decided to try my deadlifts with straps. I liked the fact that I did not have to worry about the bar, instead I could just lift.

[bilnv]

W/O 25 Sept 06 Time for w/o 57 min. Chest, Bi's & Tri's

Bench
135x12
175x8
225x7
225x7 + 1 forced rep

Inc. Press
150x10
150x10 + 1 forced rep

DB flies
15x12
30x12
40x12

E-Z Bar Curls
65x12
120x7
120x6 + 1 forced rep

Backward Preacher Curls
85x8
85x6 + 1 forced rep

Pushdowns
50x12
80x10
80x6 + 2 forced rep

Seated Tricep Extentions
85x9
85x7 + 2 forced rep

Notes:
I switched back to what I call a Yates style workout. I call it this because it is basically the same routine that he has in his book "A Warriors Story". I used this routine back in May for a month until I went on vacation. I really liked it then and now I hope to run this routine for a few months. I am also stepping up my Supplements. I started AAKG (http://www.bodybuilding.com/store/hp/aakg.html) again. I really like this stuff also. Once I get my weights figured out for this routine I will start some CEE (http://www.bodybuilding.com/store/prima/ceepow.html) and will see how it works.

P.S. What a way to start page 5!

[bilnv]

W/O 27 Sept 06 Time for w/o 56 min. Legs, Calf’s & Abs

Squats
95x12
135x10
180x10
190x10

Vertical Leg Press
110x12
240x12
240x13

Leg Extensions
100x12
125x12
125x12

Leg Curls
50x12
75x10
75x10

Standing Calf Raises
135x15
225x11
225x10
225x10

Crunches
17
15
11

Notes:
I raised the weights on a lot of these exercises to try and push myself to failure. I did not use any other techniques like forced reps or rest-pause today because I want to see how my legs feel after raising the weights. Once things calm down and I get used to this workout I will add rest-pause or something else to push my legs farther.

I also plan on changing the exercises around each workout. I plan on always keeping the squats but changing the leg press out with lunges each workout, also the leg curls with stiff leg deadlifts

[bilnv]

W/O 29 Sept 06 Time for w/o 1:06 min. Back & Shoulders

Pulldowns
90x10
90x6
Narrow Grip Chins
10x10
10x6 + 2 forced reps

Wide Grip Seated Cable Rows
100x10
110x12
125x7 + 2 forced reps

Bent Laterals
10x12
15x10
15x10

DB Shrug
55x12
80x6

Seated Overhead Press
65x10
105x12
125x9 + 1 forced rep

One Arm DB Lateral Raises
25x7
25x6

Deadlifts
135x10
280x10
280x7

Notes:
I like working shoulders a lot better when it is not on chest day. The weight for my overhead presses went up over 20 lbs by moving shoulders to back day. I put deadlifts last today to see how it works. The thought behind this is that since it is the last exercise I can go all out and not worry about holding anything back for another exercise. I try not to hold anything back but this eliminates any possibility. If I remember right that is a Mentzer theory.

The straps worked great again for the deadlifts. I can concentrate on my form and doing the lift instead of worrying and holding the bar. Also I have read that if your grip is failing your brain will send a signal to your body to stop the lift. That is the last thing I want. It seems like my forearms feel worked anyway so nothing is lost.

I plan on changing around the pulley rows with barbell rows, pullovers and maybe db rows. I did not want to hammer my lower back to much today that is why I used cable rows. Cable rows do not hit my lower back as much as barbell rows. I tried the wide grip with the rows to try and mimic barbell rows.

[bilnv]

W/O 2 Oct 06 Time for w/o 59 min. Chest, Bi's & Tri's
Body Weight 185 lbs.

Bench
135x12
175x10
225x8
225x6 + 2 forced rep

Inc. Press
160x8
160x6 + 1 forced rep

DB flies
15x12
50x10
50x9 + 1 forced rep

E-Z Bar Curls
65x12
120x8
120x6 + 2 forced rep

Backward Preacher Curls
85x9
85x6 + 2 forced rep

Pushdowns
50x12
80x11
80x9 + 1 forced rep

Seated Tricep Extentions
85x9
85x9 + 2 forced rep

Notes:
Another late workout, for me anyway. All things considered this workout went really good considering work was a mess. I was hiking yesterday so that is why this workout is today and not yesterday. Usually I am tired the day after a hike but I made sure I kept the calories up throughout the day yesterday and today I was fine. The hike was really good but then most of them are. Here is one of the critters that we saw.
http://www.geocities.com/bilnv/animals/goat1oct06.jpg

[bilnv]

W/O 4 Oct 06 Time for w/o 55 min. Legs, Calf’s & Abs

Squats
95x10
135x10
195x10
205x7

Lunge
115x5
115x10

Leg Extensions
100x10
130x10
140x10

Leg Curls
50x10
80x10
80x10

Standing Calf Raises
135x15
235x11
235x10
235x9 + 5 partial reps

Crunches
20
15
12

[bilnv]

W/O 6 Oct 06 Time for w/o 1:02 min. Back & Shoulders

Pulldowns
90x10
90x10
Narrow Grip Chins
10x10
10x6 + 2 forced reps

Barbell Rows
135x8
135x7 + 4 partials

Bentover Flies
10x10
15x10
15x11

DB Shrug
85x9
85x6

Seated Overhead Press
95x10
125x10
125x8 + 1 forced rep

One Arm DB Lateral Raises
25x8
25x7 + 2 forced reps

Deadlifts
135x10
285x10
285x10

Notes:
The deadlifts went great today. They finished good and strong so the weight should go up some more without any problem.

[bilnv]

W/O 9 Oct 06 Time for w/o 51 min. Chest, Bi's & Tri's

Bench
135x12
185x8
225x10
225x7 + 1 forced rep

Inc. Press
160x9
160x10 + 2 forced rep

DB flies
15x10
50x10
50x10 + 1 forced rep

E-Z Bar Curls
65x12
120x10
120x8 + 2 forced rep

Backward Preacher Curls
85x8
85x5 + 2 forced rep

Pushdowns
50x10
85x8
80x7 + 2 forced rep

Seated Tricep Extentions
85x10
85x8 + 3 negative rep

Notes:
I didn't workout yesterday because we went hiking. We walked for 9 hours plus a 30 min lunch. There was a lot of time spent heading straight up the freaking side of the mountain. It was real good exercise. Today I started PrimaFORCE CEE. I don't know how quickly it works but my reps went up on almost all of my sets.

[jtroster]

Nice chest work there.

[bilnv]

Nice chest work there.
Thanks jtroster

W/O 11 Oct 06 Time for w/o 60 min. Legs, Calf’s & Abs

Squats
95x12
135x8
205x7
205x6

Lunge
125x10
135x8

Leg Extensions
100x10
140x12
140x10

Stiff Leg Deadlift
135x10
225x8
225x7

Standing Calf Raises
135x10
235x10
235x9
235x10

Crunches
20
15
15

Notes
I tried to hang in there but Squats, lunges and stiff leg deadlifts are killer in the same workout. The lunges really kick my butt by the end of the set. I held up just a tad on the stiff leg deadlifts. I think I could of done another rep or two but not with good form.

[bilnv]

W/O 13 Oct 06 Time for w/o 1:03 min. Back & Shoulders

Wide Grip Chins
x6
10x9
10x5 + 2 forced reps

Barbell Rows
135x10
135x10

Bentover Flies
10x10
20x10
20x10
20x10 + 4 partail reps

Seated Overhead Press
95x10
130x8
130x7 stripped 15 lbs. for 1 more rep

One Arm DB Lateral Raises
25x9
25x8 + 2 forced reps

Deadlifts
135x10
295x10
295x6

Partial Deadlifts
295x6

Notes:
I tried a couple new things this workout. One was with the Overhead press. Once I was done with the set my spotter immediately stripped 15 lbs. off the bar and I went for another rep. Second was I tried some partial deadlifts. I started with the bar knee height. They seemed to work pretty good.

[bilnv]

W/O 15 Oct 06 Time for w/o 53 min. Chest, Bi's & Tri's

Bench
135x10
185x8
230x10
225x7 + 2 forced rep

Inc. Press
165x10
165x8 + 2 forced rep

DB flies
15x10
55x7
55x7 + 2 partail rep

E-Z Bar Curls
65x12
125x6
125x6

Pushdowns
50x10
85x10
80x8 + 2 forced rep

Seated Tricep Extentions
90x8
90x8 + 2 forced reps +2 negative reps

Notes:
I am rally happy the way things are going right now. The weights for my exercises are going up steadily and I am starting to get that pump back after my workouts. The AAKG must be kicking in. It seems like the CEE is working for me also. My energy levels are staying up and everything is on the right track right now. So I will ride this out and see what happens.

[bilnv]

W/O 17 Oct 06 Time for w/o 62 min. Legs, Calf’s & Abs

Squats
95x12
135x8
205x7
205x6

Vertical Leg Press
110x12
225x20
245x17
280x14

Leg Extensions
100x12
145x12
145x11 + 3 patial reps

Leg Curls
50x12
85x10
85x10

Standing Calf Raises
135x12
235x12
235x10
235x9 + 7 partial reps

Crunches
25
15
15

Notes:
This workout started rough with the squats. I was lucky to keep them the same as last time. Then I screwed up and didn't figure the weight right for the vertical leg presses. Although that turned out to be a really good exercise after it was all done. When everything was all done my legs were fried. So I was very happy with the workout.

[bilnv]

W/O 19 Oct 06 Time for w/o 1:03 min. Back & Shoulders

Wide Grip Chins
x6
10x10
10x8 + 2 forced reps

Cable Rows Narrow Grip
10x10
125x12
145x10 + 2 forces reps

Bentover Flies
10x10
22 1/2x10
22 1/2x10
22 1/2x10

Seated Overhead Press
95x10
130x9
130x9

One Arm DB Lateral Raises
27 1/2x7
27 1/2x6

Deadlifts
135x12
300x10
300x8

Notes:
I didn't do forced reps with my shoulder work because they have been touchy lately. So I am giving them a little break.

[bilnv]

W/O 21 Oct 06 Time for w/o 71 min. Chest, Bi's & Tri's

Bench
135x12
185x10
235x8 + 1 forced rep
235x7 + 1 rest pause

Inc. Press
170x9
170x8

DB Incline flies
25x10
45x10
45x12

DB Decline Flies
45x9
45x8

E-Z Bar Curls
65x12
125x8
125x8 + rest pause 2 reps + rest pause 1 rep

Pushdowns
50x10
85x11
85x8 + 2 forced rep

Seated Tricep Extentions
90x10
90x8 + 2 forced reps +1 negative rep

Notes:
I thought it was interesting that the reps for my curls went up and I only did two working sets for biceps last arm workout. I guess it worked so I tried it again today.

[bilnv]

W/O 24 Oct 06 Time for w/o 58 min. Legs, Calf’s & Abs

Squats
95x10
135x10
205x10
205x9

Vertical Leg Press
110x15
290x12
290x8 + rest-pause 3 resp + 8 partial reps

Leg Extensions
100x12
150x10
150x10 + 4 patial reps

Leg Curls
50x12
90x10
90x8

Standing Calf Raises
135x10
235x12
235x10
235x10

Crunches
25
17
17

Notes:
I held off on this workout yesterday because I was going to go hiking today. It is not a goo didea to hike all day after a leg workout. Then I decided at the last minute I better keep working on the 7 new windows that I had put in the day before. So that is why this workout is a day late.

[bilnv]

W/O 26 Oct 06 Time for w/o 1:02 min. Back & Shoulders

Wide Grip Chins
x6
20x7
20x6 + 2 forced reps

Cable Rows Narrow Grip
100x10
150x9
150x10 + 2 forces reps

Bentover Flies
10x12
22 1/2x8
22 1/2x8
22 1/2x8

Seated Overhead Press
95x9
130x10
130x9 + 1 forced rep

One Arm DB Lateral Raises
27 1/2x10
27 1/2x9

Deadlifts
135x12
310x6
310x8

Notes:
I was still run down from that leg workout two days ago and really did not feel like grabbing the bar today. But I knew that once I started everything would be OK, or I hoped. Actually this workout went good. My reps dropped for my bent lateral flies because I made sure that I paused on top of the movement.

[bilnv]

I had been working out 7 weeks straight and starting to feel run down so I took the week off. It was not until a day or two ago I started feeling good again so here I am. I have decided to change my workout days and add some cardio twice a week to help with my hiking. I have been dogging it up the hill lately. I figure that if I keep my calories up and do not go crazy with the cardio it should not affect the weights. I hope.

Before the break I was w/o every other day Chest, Legs, Back. Now I plan on this.

Monday = off (work is terrible on Mondays)
Tuesday = Legs, Abs
Wednesday = cardio
Thursday = back
Friday = off
Saturday = chest
Sunday = cardio

Maybe I will put the cardio on Wednesday or after my back workout.

W/O 4 Nov 06 Time for w/o 45 min. Chest, Bi's & Tri's

Bench
135x12
185x8
235x8
235x5 + 1 forced

Inc. Press
170x9
170x8 + 1 forced rep

DB Incline flies
25x10
50x10
50x8

E-Z Bar Curls
65x10
125x7
125x6 + 2 forced reps

Pushdowns
50x10
90x7
90x6 + 2 forced rep

Seated Triceps Extensions
90x9
90x6 + 2 forced reps

Notes :
This workout was pretty close to what I had before I took the week off except I finished it quicker. I should be back on track with my diet and everything else next week when I go back to work. So the weights should go up from here.

[bilnv]

W/O 8 Nov 06 Time for w/o 48 min. Legs, Calf’s & Abs

Squats
95x10
135x8
215x6
215x6

Vertical Leg Press
110x15
300x10
300x6

Leg Extensions
155x8
155x6

Leg Curls
90x10
90x8

Standing Calf Raises
235x12
235x12
235x10

Crunches
20
12
12

Notes:
I postponed yesterday’s workout until today because it was our anniversary.

[bilnv]

W/O 9 Nov 06 Time for w/o 57 min. Back & Shoulders

Wide Grip Chins
x6
20x7
20x6

Barbell Row
95x8
140x10
140x9

Bentover Flies
20x10
20x10

Barbell Shrug
225x10
225x9

Seated Overhead Press
95x8
130x9
130x8

One Arm DB Lateral Raises
20x10
25x8

Deadlifts
135x10
300x6
300x6

Notes:
I will be out of town this weekend so the next workout is on Tuesday. I will start adding forced reps next week.

[bilnv]

W/O 13 Nov 06 Time for w/o 34 min. Chest

Bench
135x15
185x8
235x8
235x5 + 2 forced reps

Inc. Press
170x7
170x6 + 1 forced rep

DB Incline flies
55x8
55x8

DB Pullovers
55x10
65x10

Notes
I had the opportunity to workout today so I took it. It was late when I started so I cut the arm workout off and will do that tomorrow.

[bilnv]

W/O 14 Nov 06 Time for w/o 28 min. Bi's & Tri's

E-Z Bar Curls
65x10
85x8
125x10
125x8 + 2 forced reps

Pushdowns
50x10
90x10
90x10 + 2 forced rep

Seated Triceps Extensions
90x10
90x8 + 2 forced reps

Notes :
Well it looks like I will change my routine again before I even start the new old one. Since work is busy I thought I would work out one muscle at a time. This will cut down the overall time of my workout and I hope make it easier to workout when I get off late.

[bilnv]

W/O 16 Nov 06 Time for w/o 47 min. Legs & Calf’s

Squats
95x10
135x6
215x8
215x6

Vertical Leg Press
110x12
300x12
300x10

Leg Extensions
155x9
155x9

Stiff Leg Deadlift
135x8
225x10
225x8

Standing Calf Raises
235x15
235x12
235x12

Notes:
I was hiking yesterday. I did not hike to much, just enough to get the blood going. This workout went pretty good. The reps went up in about everything. The real test is tomorrow when I go back out hiking.

[bilnv]

W/O 9 Nov 06 Time for w/o 23 min. Shoulders

Seated Overhead Press
95x10
95x8
135x8
135x7 + 2 forced reps

One Arm DB Lateral Raises
27 1/2x8
27 1/2x7 + 2 reps, rest pause

One Arm Front Raises
25x6
25x6

Notes
My shoulder did not like the front raises so I am going to look for another exercise to substitute for it. Right now I am not sure what that will be.

[Hibiscus09]

Morning! Nice looking workouts in here. I don't bother with front raises usually because I feel like my front delts get hit when I do incline presses and military presses, Arnold presses, etc.

Happy Saturday!

[bilnv]

Good evening Hib. I usually do not do front raises either because of the reasons you mentioned. I just wanted to change things up a little this workout. I am combing thru my books now looking for something to replace it with.

W/O 18 Nov 06 Time for w/o 41 min. Back

Wide Grip Chins
x6
20x8
20x5 + 2 forced reps
Pulldowns
150x6 + 2 forced reps

Barbell Row
95x10
150x8
150x7 + rest pause 3 reps

Barbell Shrug
135x10
235x7
235x6 + rest pause 3 reps + 2 partial reps

Deadlifts
135x10
205x8
315x6
315x5

Notes
I had some trouble today with my grip on the deadlifts. I used an overhand grip with straps. Things just did not click these sets. The next workout will rock.

This week went really good. Usually I cannot workout everyday but since the workouts are shorter it seems to even out. The question is how long can I keep it going. Tomorrow I will be back in the mountains getting pics of the bighorn sheep. Next workout is Monday.

[bilnv]

W/O 20 Nov 06 Time for w/o 49 min. Chest

Bench
135x10
185x6
235x7
235x6 + 2 forced reps

Inc. Press
170x9
170x6 + 1 forced rep

DB Incline flies
57 1/2x10
57 1/2x7

DB Pullovers
75x10
75x8

Notes:
This workout ran a little longer than it should of because the neighbor came over. My shoulder is a little touchy but didn't bother me this workout.

[bilnv]

W/O 21 Nov 06 Time for w/o 24 min. Bi's & Tri's

E-Z Bar Curls
65x12
85x8
130x6
130x6 + 2 forced reps + 1 negative

Pushdowns
50x10
95x10
95x8 + drop set 70x9

Seated Triceps Extensions
95x8
95x7 + 2 forced reps + 1 negative

Notes :
The curls seemed really heavy today. I think it is more mental thing than anything else.

[Hibiscus09]

Nice workouts! :)

I hope you have a happy Thanksgiving!

[bilnv]

Nice workouts! :)

I hope you have a happy Thanksgiving!

Thanks. You be sure to do the same. As for me the pies are cooling off, the turkey is thawing and the ice wine is in the fridge. Things are looking good here.

[Hibiscus09]

Thanks. You be sure to do the same. As for me the pies are cooling off, the turkey is thawing and the ice wine is in the fridge. Things are looking good here.

Everyone keeps bringing up ice wine. I've never tried it. I guess I need to give that a try! :)

[bilnv]

Everyone keeps bringing up ice wine. I've never tried it. I guess I need to give that a try! :)

I first had ice wine when I was stationed in Germany. A few weeks ago my wife and some friends went up to Idaho to some vineyards and tasted some wine. I was looking for some good ice wine for the holidays. I found a vineyard that had some just as I remembered. I plan on opening that bottle with the family on Christmas Day.

I have found there are different types of ice wine and not all so called ice wines are actually ice wine. The price seems to be a good way of telling if it is actual ice wine. Actual ice wine is very labor intensive and it shows in the taste. The color should not be clear and the sugar content should be high, well over 15. That is my preference anyway.


W/O 22 Nov 06 Time for w/o 41 min. Legs & Calf’s

Squats
95x10
135x6
225x6
225x6

Vertical Leg Press
110x10
310x6
310x8

Leg Extensions
160x9
160x8 + 3 partial reps

Stiff Leg Deadlift
135x8
235x8
235x8

Standing Calf Raises
245x12
245x10 + 5 partial reps

[bilnv]

W/O 24 Nov 06 Time for w/o 31 min. Shoulders

Seated Overhead Press
95x8
95x8
140x8
140x6 + rest pause 1 rep

One Arm DB Lateral Raises
27 1/2x8
27 1/2x6

Lying Side Lateral Raises
15x8
15x10

Shrugs
235x9
245 + 3 partial reps

[bilnv]

W/O 25 Nov 06 Time for w/o 37 min. Back

Wide Grip Chins
x6
20x8
20x5 + 2 forced reps

Barbell Row
95x10
155x8
155x8 + rest pause 3 reps

Stiff Arm Pulldowns
40x12
60x8

Deadlifts
155x10
225x6
320x7
320x4

[bilnv]

W/O 27 Nov 06 Time for w/o 33 min. Chest

Bench
135x12
185x8
235x8
235x8 + 2 forced reps

Inc. Press
175x8
175x10 + 2 negative reps

DB Incline flies
57 1/2x8
57 1/2x7

Notes:
Finally my flat bench went up. I was not sure what was going on but then today I gained a total of 3 reps. Next workout I will use 240 for my working sets. That is right up there with the most I have ever used for bench press. I still think most of my hold-up is mental more than physical. I hope that knowing this will give me an edge and today it did.

[bilnv]

W/O 28 Nov 06 Time for w/o 30 min. Bi's & Tri's

Backward Preacher Curls
35x12
65x8
95x8
95x6 + 2 forced reps + 1 negative

Hammer Curls
100x7
100x7 + 2 forced reps + 1 negative

Pushdowns
50x12
100x6
100x7 + drop set 75x8

Seated Triceps Extensions
95x9
95x8 + 2 forced reps + 1 negative

[bilnv]

W/O 22 Nov 06 Time for w/o 52 min. Legs & Calf’s

Squats
95x10
135x6
225x6
225x7

Vertical Leg Press
110x10
300x8
300x10 + drop set 275x3 + drop set 250x7

Leg Extensions
165x10
165x8 + 2 forced reps

Stiff Leg Deadlift
135x8
240x8
240x8

Standing Calf Raises
250x12
250x10 + 5 partial reps

Notes:
I took yesterday off to rest up a little. Work is a picking up this week. The vertical leg presses really hammered my legs even though I dropped the weight 10 lbs from last workout. I plan on shoulders tomorrow.

[bilnv]

W/O 1 Dec 06 Time for w/o 36 min. Shoulders

Seated DB Lateral Raises
15x10
25x6
25x6

Seated Overhead Press Behind neck
95x10
95x8
140x6
140x6 + 2 forced reps

One Arm Cable Laterals
5x6
5x6

Lying Side Lateral Raises
17 1/2x8
17 1/2x8

Shrugs
245x8
245x8 + 5 partial reps

[bilnv]

W/O 5 Dec 06 Time for w/o 44 min. Back

Wide Grip Chins
x6
25x7
25x6 + 2 forced reps

Pulldowns Narrow Grip
150x6 + drop set 125x4

T-Bar Row
90x10
140x8
140x9 + 2 forced reps

Cable Rows Wide Grip
140x8
150x8

Deadlifts
155x8
225x6
320x8
340x4

Notes:
I decided to take the weekend off and rest up. Then work was nasty Monday and I got off really late so I tool that day off also. I think the rest did me good.

[bilnv]

W/O 6 Dec 06 Time for w/o 29 min. Chest

Bench
135x12
185x6
240x4
240x4 + drop set 225x3

Inc. Press
185x6
185x7 + 1 forced rep

DB Incline flies
57 1/2x8
57 1/2x8

Notes
Bench presses did not go as I had planned. Some workouts are good and a few are not. This was a good workout but I would have liked to have a few more reps on the bench. No big deal there is always next workout.

[bilnv]

W/O 7 Dec 06 Time for w/o 30 min. Bi's, Tri's & Abs

Backward Preacher Curls
65x8
65x6
95x8
95x8 + 2 forced reps

Hammer Curls
95x10
100x10 + 2 forced reps

Pushdowns
50x10
100x8
100x7 + 2 forced reps

Seated Triceps Extensions
95x8
100x8 + 2 forced reps

Crunches
x12
x10

Notes:
The more I think about my last chest workout the more I am convinced that I should not work my chest the day after working my back. My back gets hit after a chest workout and on my first working set of bench press my back did feel it between my shoulder blades. Live and learn.

I also raised my dosage of L-Arginine. I have not felt much of a response from it lately so I raised the dosage from 2 tsp to 3 tsp. This really helped get that pump back for the last two workouts. I guess I have adapted to the old dosage. Later I plan on going off of it completely for awhile. Just when I do this I have not decided yet.

[bilnv]

W/O 9 Dec 06 Time for w/o 57 min. Legs & Calf’s

Squats
95x10
135x6
235x6
235x6

Vertical Leg Press
110x12
310x8
310x10 + drop set 280x7

Leg Extensions
170x8
170x7 + 3 partial reps

Stiff Leg Deadlift
135x10
245x8
245x8

Standing Calf Raises
255x13
275x9 + 5 partial reps

[bilnv]

W/O 11 Dec 06 Time for /o 32 min. Chest

Stepper 4:00 min

Bench
135x12
185x8
240x6
240x5 + 2 forced reps

Inc. Press
185x8
185x8 + drop set 155x2

DB Incline flies
60x7
60x6 + rest pause 1 rep

Notes:
I postponed the shoulder workout today and started the cycle over instead. I did not want to do shoulders today and then chest the next day.

[bilnv]

W/O 12 Dec 06 Time for w/o 22 min. Back

Wide Grip Chins
x6
25x8
25x6 + 3 partial reps

Barbell Rows
115x8
160x8
160x7 + 3 partial reps

Wide Grip Chins
x10
Narrow Grip Chins
x3
x3

Notes:
I had to modify this workout because I didn't have an Oly bar to use. That is why there are so many sets of chins. I was planning on doing T-bar rows and deads. So I guess I will chalk this workout up as muscle confusion and call it good. But I do really need to get another bar.

[bilnv]

W/O 13 Dec 06 Time for w/o 25 min. Shoulders

Stepper 5:00 min

Seated Overhead Press Behind neck
95x8
95x8
140x5
135x6 + 2 forced reps

Seated DB Lateral Raises
25x6
25x6 + rest pause 1 rep

One Arm Cable Laterals
5x8
5x8

Lying Side Lateral Raises
20x right arm 7 / left arm 5
20x right arm 8 / left arm 5
15x left arm 8 reps + 1 negative

Shrugs
250x8
250x6 + 5 partial reps

Notes
I do not know what happened with my lying side laterals. My left shoulder just could not keep up. That is why there is an extra set for my left shoulder. All of those chins yesterday hit my back good, a lot better than I thought it would.

[bilnv]

W/O 20 Dec 06 Time for w/o 47 min. Legs & Calf’s

Stepper 5 min.

Squats
95x10
135x8
235x6
235x3

Vertical Leg Press
110x12
310x10
310x10 + 10 1/2 reps

Leg Extensions
170x10
170x7 + 5 partial reps

Lying Leg Curls
90x10
90x9

Standing Calf Raises
275x12
275x9 + 5 partial reps

Notes:
I finally had a chance to workout. Christmas party Saturday, Sunday I was off work so that was family time, Monday I was ready to workout but then got off work way to late and yesterday I really felt like crap. I had not felt that bad in a long time. So when I got off work I laid down for awhile. I figure this was my around 8 week break.

I think I will change things around next week but as of now I am not sure just what I will do. I will probably go back to my good old pyramid system for the winter. This has always worked well before.

[bilnv]

W/O 22 Dec 06 Time for /o 48 min. Chest & Tri's

Bench
135x12
185x8
240x7
255x3
265x2 + 2 forced reps.

Inc. Press
190x6
200x4 + rest pause 1 rep

Close Grip Bench
135x12
205x5 + rest pause 1 rep + 1 forced rep

Seated Tricep Extentions
105x6
105x5

Notes: I mixed things up this workout to see how it would work.

[bilnv]

W/O 23 Dec 06 Time for w/o 55 min. Back & Biceps

Wide Grip Chins
x10
15x7
25x5
30x3 + 2 partial reps

T-Bar Rows
100x10
130x8
145x8
160x8 + 2 partial reps

Curls
65x12
105x10
125x4
125x4 + rest pause 1 rep

Deadlifts
135x12
225x10
300x6
340x4
350x2

Notes:

I was really happy with this workout. I was in my grove for the T-Bar rows and the deadlifts were great. I really like it when I pyramid my weights. I am hoping my weights will go up, which they should and just as important it will get my mind used to seeing the larger weights for the sets. I think this has been holding me up some. Mentally I was like 240 lbs. for bench are you crazy. My last workout was with 265x2. I think mentally that is a big help right now. It may sound weird but that is what is going on right now.

I plan on being off until Wednesday. That will probably be the first chance I have to workout.

[Original Poster]

MERRY CHISTMAS

[bilnv]

Thanks Chi

W/O 27 Dec 06 Time for /o 26 min. Chest

Bench
135x12
185x10
240x7
250x4
265x1 + 1 forced rep

Inc. Press
190x8
200x4 + 1 forced rep

[bilnv]

W/O 28 Dec 06 Time for w/o 40 min. Shoulders

Stepper 6:00 min

Seated Overhead Press Behind neck
95x12
105x10
135x6
145x3

Seated DB Lateral Raises
25x7
25x6

One Arm Cable Laterals
5x9
5x8

Lying Side Lateral Raises
20x8
20x6

Bent Laterals
25x12

Shrugs
260x8
285x4
295x3 + 5 partial reps.

[bilnv]

W/O 29 Dec 06 Time for w/o 40 min. Back

Wide Grip Chins
x10
15x7
25x4
35x2 + 4 partial reps

T-Bar Rows
100x10
130x10
155x8
175x4 + 3 partial reps

Deadlifts
135x12
225x10
300x6
340x4
355x2

Notes:
I decided to stick with the same split I was on before. I will pyramid the weights though. This one body part per workout seems to be working good so why change. The dead lifts were really good today. 300 was easy but the 355 was all mind over matter.

[bilnv]

W/O 1 Jan 2007 Time for w/o 48 min. Legs & Calf’s

Stepper 5 min.

Squats
95x10
135x8
205x5

Vertical Leg Press
110x12
250x8
310x6
350x1

Leg Extensions
175x10
175x9 + 5 partial reps

Stiff Leg Deadlift
135x10
225x10
275x4

Standing Calf Raises
280x8

Notes:
I went hiking yesterday for 5 hours so today I was just glad to get through this workout. I lowered the weight for squats to work on form. I am working on stance and changed footwear today to see if it helped.

[bilnv]

W/O 2 Jan 2007 Time for /o 38 min. Chest

Bench
135x12
185x10
240x8
250x5
265x3 + 2 partial reps

Inc. Press
135x10
190x7
200x5

Flat DB Flies
55x10
55x8

Notes:
I really liked the results of the bench presses today. I gained a total of 4 reps from the last chest workout and broke even on incline presses. I will probably take tomorrow off but if I get done with work on time I will workout. Right now it looks like Back on Thursday, Shoulders Friday and hike again on Saturday.

I like the way this 5 day split can fit into what I have going on with work and hiking. My son likes to hike and right now is a great time to watch the mountain goats since they have moved into their winter range.

[bilnv]

W/O 4 Jan 07 Time for w/o 31 min. Shoulders

Seated Overhead Press Behind neck
95x10
105x10
135x6
145x3 + 3 partial resp

One Arm Cable Laterals
5x10
5x10
5x9

Lying Side Lateral Raises
20x10
20x7

Shrugs
260x8
285x6
300x3 + 5 partial reps.

Notes:
Plans changed for the workout today. I decided to work shoulders instead of back and then arms tomorrow.

[bilnv]

W/O 5 Jan 07 Time for w/o 46 min. Bi's, Tri's & Forearms

E-Z Bar Curls
65x12
90x10
120x8
130x6
140x2

Backward Preacher
65x7
75x8
90x5

Pushdowns
50x12
100x6
110x3 + drop set 80x7

Seated Triceps Extensions
65x10
105x7
115x3 + 2 partial reps

Cable Wrist Curls
50x12
70x6
70x6

[bilnv]

W/O 7 Jan 2007 Time for w/o 56 min. Legs & Calf’s

Stepper 6 1/2 min.

Squats
95x10
135x8
185x6
205x6
225x3

Vertical Leg Press
110x12
250x10
310x6
330x1 + 5 partial reps

Stiff Leg Deadlift
135x10
225x10
250x6

Standing Calf Raises
280x10
280x8 + 4 partial reps

Notes:
Squats went good today. I added a set or two from the last leg workout and I think I am starting to find a good grove, as long as I keep the reps low. I hate this exercise with high reps right now. Vertical leg presses are hard as heck and I am thinking about raising the reps for this exercise, I think it may work better with the higher reps. Since I added two sets of squats I dropped the leg extension due to time plus the fact that my legs had already been hit good.

[bilnv]

W/O 2 Jan 2007 Time for /o 31 min. Chest

Stepper 5:00min

Bench
135x12
185x10
245x7
255x4
265x3

Inc. Press
135x10
195x7
205x4

[bilnv]

W/O 10 Jan 07 Time for w/o 42 min. Back

Wide Grip Chins
x10
15x7
25x4
35x2

T-Bar Rows
100x10
155x8
165x6
180x4

Deadlifts
135x12
225x10
300x8
345x4
355x2

[bilnv]

W/O 12 Jan 07 Time for w/o 33 min. Shoulders

Seated Overhead Press Behind neck
95x10
105x8
135x6
145x4

One Arm Cable Laterals
10x7
10x7
10x6 + 4 partials

Face Pulls
10x12
15x12
25x12
35x14

Shrugs
260x9
285x7
300x4 + 4 partial reps.

Notes:
I was drained Friday from the back workout. Today I feel pretty good. I tried something new for my rear delts with the face pulls.

[bilnv]

W/O 13 Jan 07 Time for w/o 40 min. Bi's, Tri's & Forearms

E-Z Bar Curls
65x12
90x10
120x8
130x6
140x2

Pushdowns
50x10
100x8
110x3 + drop set 85x8

Seated Triceps Extensions
65x12
105x8
115x4

Wrist Curls
55x15
90x10
100x10

Notes:
I changed the wrist curls from a cable version to just putting some plates on a DB, this worked a lot better. I was not very happy with the curls as nothing changed from the last arm workout. The triceps workout was better so I will see how the next workout goes.

[bilnv]

W/O 15 Jan 2007 Time for w/o 43 min. Legs & Calf’s

Stepper 6 min.

Squats
95x10
135x10
205x6
215x6
230x4

Vertical Leg Press
110x12
250x12
300x12
400x10

Leg Curls
50x12
95x8
95x6

Standing Calf Raises
280x11
280x9 + 4 partial reps

Notes:
The weight went up on the leg presses becuase I raised the catch pins one notch.

[bilnv]

W/O 17 Jan 07 Time for /o 26 min. Chest

Bench
135x12
185x10
245x7
255x4
265x3

Inc. Press
135x10
195x8
205x5

Notes:
The weights did not change but I did cut 5 minutes off from the last chest workout so I will call it good. ___________

[bilnv]

W/O 18 Jan 07 Time for w/o 31 min. Back

T-Bar Rows
95x12
160x8
170x6
180x5 + 2 partial reps

Deadlifts (Sumo Stance)
135x10
225x8
275x6
315x4
335x3

Wide Grip Chins
x8

[bilnv]

W/O 20 Jan 07 Time for w/o 30 min. Shoulders

Seated Overhead Press Behind neck
95x10
105x10
135x5
145x4
155x2

One Arm Cable Laterals
10x8
10x7

Shrugs
225x8
260x9
285x6
300x4 + 4 partial reps.

[bilnv]

W/O 21 Jan 07 Time for w/o 42 min. Bi's, Tri's & Forearms

Stepper 8:00 min.

E-Z Bar Curls
65x12
90x10
120x8
130x6
140x4

Backward Preacher Curls
65x10
75x8
85x8

Pushdowns
50x12
100x8
110x4

Seated Triceps Extensions
65x12
105x8
115x4

Wrist Curls
55x15
80x10
105x5

Notes:
I jumped on the stepper today to get the blood moving. I was sitting around the house today and that makes me tired as heck.

[bilnv]

W/O 23 Jan 07 Time for w/o 56 min.

Squats
45x12
135x10
185x8
205x6
230x4
240x2

Bench
135x12
185x8
245x6
255x4
270x2

Seated Overhead Press Behind neck
95x10
105x8
130x6
140x3

Crunches
x12
x8
x8

Notes:
I decided to change things up and go to a 3 day split, Tuesday, Thursday and Saturday. I used a program like this awhile back and it worked really good so I thought it would give it another go. I would like to be bench pressing 315x1 before summer starts. It should be no problem as long as everything holds together.

[bilnv]

W/O 25 Jan 07 Time for w/o 57 min.

Barbell Rows
45x12
85x10
135x8
175x6
185x4

Deadlift (same wide stance as squats)
135x12
185x10
225x8
320x4
350x2

Wide Grip Chins
x10

Backward Preacher Curls
65x12
85x10
95x6

Wrist Curls
55x15
80x10
105x5

Notes:
Deadlifts really fell into place today. I decided to try the same wide stance I started using for squats and it worked great. It is more of a sumo style than anything I think. 350 was not that bad to pull so next week I will raise the weight on it. I think I am finally figuring out the deadlift and squat form since I changed the stances around. Now all I have ot do is get the weight up on those lifts.

It has been a year since I posted my goals for 2006 so I thought it would be a good time to reevaluate things. I tried a few different things last year like Metzer's HIT and lost a lot of time. I am not knocking the system but I didn't make it work. This year I am getting back to basics and see how that works.

Here is what I posted last year.

My goals for this year: 2006
1.) Bench 315 for reps. = I will hit this year. I got side tracked a little last year but I am zeroing in on it now. I estimate my max bench at 300 and going strong.
2.) Get my weight up to a solid 195lbs. (currently 190lbs.) = Truthfully I am not sure how realistic this is anymore. The most I ever weighted was 198. I was working out and eating like crazy and felt like crap. I feel great now at 186-188 lbs and I could loose a few pounds of fat if I wanted to.
3.) Have my legs grow out of my Levi 501's, again. I am working on this and want to add size to my small thighs. My pants are not as loose as they used to be but I still have a way to go.
4.) Get my arms to 17" cold and relaxed. = This is another one of those goals that I am starting to wonder about. 17" pumped and flexed I could do but relaxed I am not so sure about at this point in time.

I think it has been a great year in 2006 although it is hard to see it from the results that I have to show for it. But I had a great time and learned a few things.

This year I am changing a few things and setting some new priorities. Here is the new revised goal list for 2007.

1) Bench 315 for reps. – No screwing around this year. I changed the routines around to bench twice a week since it worked before.
2) Lift 1000 lbs. combined Squat, Bench and Deadlift. – Once I Deadlift 400 I will giving this a go. A 400 lbs Deadlift plus a 315 bench gives me a 285 squat. That’s doable.
3.) Have my legs grow out of my Levi 501's, again. – I figure that once I raise my Deadlift and Squat up to the point to reach my second goal I hope this one will fall in line.
4) Loose a few pounds for summer. – This one is the goal that could upset the apple cart. I would like to loose a few pounds for hiking and work on some cardio for the same reason and will deal with this goal the end of April. Until then I will just work on goal #2.

That is all for now. It is time to eat an dgo to bed.

[bilnv]

W/O 27 Jan 2007 Time for w/o 57 min.

Vertical Leg Press
110x15
250x12
350x4
300x8

Bench
135x12
185x8
245x6
255x4
275x1

Seated Overhead Press Behind neck
95x10
105x8
130x6
140x4

French Press
65x12
90x10
100x6

Standing Calf Raises
250x12
280x8

Notes :
I used leg presses today instead of squats to give my back a rest. I also like the Vertical leg presses because they work my abductors more than squats.

[bilnv]

W/O 30 Jan 07 Time for w/o 69 min.

Squats
45x12
135x10
185x8
210x6
230x4
245x2

Bench
135x12
185x8
250x4
255x4
275x1

Seated Overhead Press Behind neck
95x10
105x8
135x5
145x3

Leg Curls
50x12
95x6
105x3

Standing Calf Raises
250x12
280x10
280x9

Crunches
x12
x12
x10

Notes:
I added some extra leg work to this workout. The plan right now is to keep the workouts between 60-70 min in length. This workout went pretty good considering I have been run down from the cold I have.

[jaguarr]

Solid work, man! Keep at it!

jag

[bilnv]

Thanks Jag I try.

W/O 1 Feb 07 Time for w/o 57 min.

Stepper 6:00 min

Barbell Rows
45x12
85x10
145x8
180x5
185x3

Deadlift (same wide stance as squats)
135x12
185x10
225x8
295x6
335x4
360x2

Wide Grip Chins
10x9

Curls (straight bar)
70x10
110x8
130x3

Backward Preacher Curls
65x10
90x6
90x6

Wrist Curls
55x15
80x11
105x5

Notes:
Things started out rough with the rows. The deadlifts went really good.

[jtroster]

My turn: Great deadlifting in that workout.

[bilnv]

My turn: Great deadlifting in that workout.

Thanks, I still have to keep my form in check but I am real happy with the results so far. The goal is 400 for 1 rep. Hopefully by the end of April.

W/O 3 Feb 07 Time for w/o 59 min.

Squats
45x10
135x10
185x8
210x6
235x4
250x2

Bench
135x12
185x8
250x6
260x4
275x2

Close Grip Bench
135x10
160x10
200x6

Seated Tricep Extentions
65x10
105x6
105x6

Crunches
15
12
10

Notes:
Today’s workout rocked. Maybe it was the 2 cups of coffee before the workout. The squats went really good from the start. They are feeling a lot better than they ever have. The wider stance along with the wide grip on the bar really turned things around. Bench presses were great also adding reps and or weight to the last 3 sets. I added close grip benches in the workout today. For me the two best exercises I can do for triceps are probably the close grip and the overhead extensions. I will run with the close grip benches and see if my elbow acts up or not. Hopefully that is all cleared up and I will not have a problem, whatever it was.

[bilnv]

W/O 6 Feb 07 Time for w/o 57 min.

Squats
45x12
135x10
185x8
215x6
240x4
250x2

Bench
135x12
190x8
255x5
265x4
275x2

Seated Overhead Press Behind neck
95x10
105x8
135x6
145x3

Leg Curls
50x10
95x8
95x8

Standing Calves Raises
250x13
280x9
280x9 + 5 partial reps

Notes:
I cut the crunches out because it was getting late. I will do them Saturday. I have been working out in boots lately and changed to tennis shoes for the last set of calve raises. Changing shoes really helped with range of motion. Also I added the partials to the last set because they really seem to work for my calves.

[bilnv]

W/O 8 Feb 07 Time for w/o 58 min.

Stepper 5:00 min

Barbell Rows
45x12
85x10
150x8
175x5
185x4

Deadlift (same wide stance as squats)
135x12
185x10
230x8
305x6
340x4
365x2

Wide Grip Chins
15x8

Curls (straight bar)
70x12
110x8
120x5

Backward Preacher Curls
65x10
90x4
90x5

Wrist Curls
55x15
80x11
105x4

Notes:
The back workout went good. The 5th set of deadlifts was great and fairly easy. Since it was so easy I tried 370 for my last set and pulled it off the ground but that was it. The arm workout was rough and I lost a couple of reps but I am not to worked up by it. I have found that usually after a so so workout the next one really takes off.

[bilnv]

W/O 10 Feb 07 Time for w/o 61 min.

Stepper 5:00 min

Squats
45x12
135x10
185x8
225x6
240x4
260x2

Bench
140x12
190x8
247 1/2x6
266x4
280x1

Close Grip Bench
135x10
185x8
200x6
215x4

Seated Tricep Extentions
65x10
105x7
105x6

Crunches
15
12
12

Notes:
Squats are going good. The last time I did squats I had some problems with the placement of the bar on my back. I think it was much too high. Today I was able to get it down some and things were much better.

What I did was use a wide grip then I stepped into position under the bar. I would rub the bar on my back to find my shoulder blade. Once I found it I rested the bar on it and away we went.

[bilnv]

W/O 13 Feb 07 Time for w/o 69 min.

Stepper 5:20 min

Squats
45x12
135x10
185x8
230x6
244x4
265x2

Bench
140x12
190x8
255x5
265x3
280x1

Seated Overhead Press Behind neck
95x10
115x8
135x5
145x3
155x1

Cable Laterals Flies
10x8
10x6
10x5

Leg Curls
50x10
100x8
100x5

Standing Calves Raises
250x13
285x9
285x7 + 5 partial reps

Notes:
Squats went really good. Bench was rough today. I didn't want to push the benches too much so as to give my shoulder a little bit of a break.

[bilnv]

W/O 15 Feb 07 Time for w/o 59 min.

Stepper 3:00 min

Barbell Rows
45x12
95x10
155x8
175x6
185x4

Deadlift (same wide stance as squats, touch & go)
135x12
185x10
235x8
315x6
345x4
370x2

Curls (straight bar)
70x12
110x8
120x5

Backward Preacher Curls
65x8
90x8
90x6

Wrist Curls
three sets

Notes:
To start this off I would like to say I had a hard time getting going today. I just dragged all day so I raised my calorie intake through out the day and had a cup of coffee this morning and before the workout. Once I had my pre-workout meal and cranked up the music things were a little better but I still had to push myself to keep going. I guess it was just one of those days. Now for the good news.

Deadlifts rocked, I raised the weight the last 4 sets and was still able to pull 370 the last set. It was a really rough rep but I made it. Rows were also better today along with arms. It was still a rough workout but it was worth it. Now my back is thrashed and I need a nap.

I am going to try and workout Saturday, I think. My vacation starts tomorrow and I am ready to take a week off lifting as this is the end of my 8 week cycle. I will work in the last workout before next week, I hope.

[bilnv]

W/O 17 Feb 07 Time for w/o 62 min.

Stepper 6:00 min

Squats
45x12
135x10
190x8
230x6
250x4
270x1

Bench
140x12
190x8
245x8 maxed out
265x3
280x0

Close Grip Bench
135x12
185x8
200x6
215x4

Crunches
17
13
13

Notes:
I felt good today but it was also my day off. Once the workout started I had to really push to get through. Squats went good. My max on squats right now is right around 270 lbs. squatting to parallel. I maxed out on my third set of bench's to find out just what my 8 rep max was. This trashed my last three sets. Seated extensions were canceled this workout because things took so long to get through my squats and benches plus my tri?s and me were getting wore out by then. The good news is benching 245 lbs. 8 times.

I think it is time for a break. I have been at it for 8 weeks now. This week I am taking some time off and doing some hiking and sleeping in since I am on vacation also. When I start back up on the 27th I am going to change to a 5x5 taken out of the ?Starting Strength? book. I have changed it a little to suite my needs but the basics are still their.

Here is the run down for the last 26 days using this pyramid system.

Squat Started at 230x4 ended 250x4
Deadlift Started at 320x4 ended 345x4
Bench Started at 255x4 ended 265x4

I noticed today that it has been around 21 months since the last time I benched 300 lbs. I feel I have fallen off the wagon or fast moving truck. Were did all that time go? I feel I have lost a lot of progress screwing around with this program or that. This year is going to be different and I will let the weights do the talking. My body weight stays the same more or less and the tape measure just depresses me. I feel like the weight on the bar is the only thing I can really trust. So this year I am going to check my progress with the bar.

Well now that that is off my chest I have to get to bed so I can get up and go hiking tomorrow with my son and a friend and hopefully take some good video of some mountain goats. Until next week.

[bilnv]

W/O 27 Feb 07 Time for w/o 1:23 min.

Squat (to parallel)
45x5
135x5
185x4
225x2
240x5 sets x 5 reps

Bench (Wide Grip)
135x5
185x5
225x3
240x5 sets x reps

Standing Overhead Press
45x5
65x5
85x5
100x5 sets x 5 reps

Close Grip Bench
135x5
185x5
205x5 reps x 3 sets

Notes:
I took this workout out of Starting Strength and made a few small changes. This 5x5 is a lot different than what I am used to doing. I usually do not like going over an hour for a workout but the book said to take your time between sets and I did. Basically I will see how this plays out. The squats were killer; I dropped the weight on the bench presses so I could carry them for 5 sets. So bench presses were no problem. I have never liked standing overhead presses but I thought I would work on my form and figure them out. That is why the weight is low on overhead presses, I am working on form.

[bilnv]

W/O 1 Mar 07 Time for w/o 55 min.

Squat
45x5
135x5
185x5

Deadlift
135x5
225x5
275x4
315x5 reps x 5 sets

Barbel Curls
70x5
95x5
120x5 reps x 3 sets

Roman Chair Sit-ups
x15
x12
x12

Notes:
This 5x5 is really kicking my butt. My legs are sore as heck and I felt thrashed yesterday. I really dropped the weight for the deadlifts as it is hard as heck for me to carry a weight for 5 sets. I plan on raising the weight for deadlifts 10 lbs next time. Also I should add that I am starting from a dead stop on the bottom. That changed things a lot also. I thought my 5 rep weight would of been maybe 350 lbs. but oh well. I will hammer it again later and hopefully my legs will not be so hurt.

[bilnv]

W/O 3 Feb 07 Time for w/o 53 min.

Squat (to parallel)
45x5
135x5
185x3
225x2
241 1/2x3 sets x 5 reps

Bench (Wide Grip)
135x5
185x5
225x3
242 1/2x3 sets x 5 reps

Standing Overhead Press
45x5
65x5
85x5
102 1/2x3 sets x 5 reps

Close Grip Bench
135x5
185x4
207 1/2x3 sets x 5 reps




W/O 6 Mar 07 Time for w/o 57 min.

Squat
45x5
135x5
185x5

Deadlift (stop at bottom)
135x5
225x5
275x4
315x2
340x5

Barbell Row
45x5
95x5
135x5
175x5 sets x 5 reps

Barbel Curls
70x5
95x5
121 1/2x3 sets x 5 reps

Backward Preacher EZ Bar Curls
85x3 sets x 5 reps

Crunches
x15
x10
x10

Notes:
I have been going through the book Starting Strength and decided to take their main program as a guide from page 196. This shows 3 sets across and 1 main set of deadlifts. I will see how this works. 5 sets across is brutal and I hope 3 sets will suit my needs better.

[bilnv]

W/O 3 Feb 07 Time for w/o 54 min.

Squat (to parallel)
45x5
135x5
185x3
225x2
241 1/2x3 sets x 5 reps

Bench (Wide Grip)
135x5
185x5
225x4
245x5
245x5
250x5

Standing Overhead Press
45x5
85x5
102 1/2x3 sets x 5 reps

Close Grip Bench
135x5
185x4
207 1/2x3 sets x 5 reps

[bilnv]

W/O 10 Mar 07 Time for w/o 58 min.

Squat
45x5
135x5
185x5

Deadlift (stop at bottom)
135x5
225x5
275x4
315x2
344x5

Barbell Row
45x5
95x5
135x5
177 1/2x3 sets x 5 reps

Barbel Curls
70x5
95x5
122 1/2x3 sets x 5 reps

Backward Preacher EZ Bar Curls
90x3 sets x 5 reps

Crunches
x15
x12
x12

[bilnv]

W/O 13 Feb 07 Time for w/o 43 min.

Bench (Wide Grip)
135x5
185x5
225x3
251 1/2x5x3 sets x 5 reps

Standing Overhead Press
45x5
85x5
105x3 sets x 5 reps

Close Grip Bench
135x5
185x4
210x3 sets x 5 reps

Notes:
My legs have been really tired so I dropped squats from the workout today to let them rest up. I have been squatting twice a week and deadlifting between those workouts. Maybe this is a little too much so I am going to squat heavy once a week (on Tuesday). I thought this might happen but wanted to give it a try to see what would happen.

[bilnv]

W/O 15 Mar 07 Time for w/o 50 min.

Squat
45x5
135x5
185x5

Deadlift (stop at bottom)
135x5
225x5
275x3
315x2
346 1/2x5

Barbel Curls
70x5
95x5
124x3 sets x 5 reps

Backward Preacher EZ Bar Curls
65x5
91 1/4x3 sets x 5 reps

Crunches
x17
x14
x12

Notes:
I cut rows out today because I decided to do them every other back workout. My back gets hit when I do squats, bench and overhead presses so I do not want to run it into the ground like I did my legs. Bench, shoulder and arm work seem to be able to handle the load so far so I will keep them the same.

[bilnv]

W/O 17 Feb 07 Time for w/o 39 min.

Squat (to parallel)
45x5
135x5
185x3 sets x 5 reps

Bench (Wide Grip)
135x5
185x5
225x4
252 1/2x3 sets x 5 reps

Standing Overhead Press
45x5
85x5
106 1/4x3 sets x 5 reps

Notes:
I still went easy on the squats today. I was trying something new to keep my depth the same each rep. I placed a bench behind me and when I came to the bottom of the squat I would touch the bench and then go back up. I would not stop or relax but the bench gave me the queue to go up. I also cut the close grip bench out today to give my arms a break.

[bilnv]

W/O 20 Mar 07 Time for w/o 51 min.

Squat
45x5
135x5
185x5

Deadlift (stop at bottom)
135x5
225x5
275x3
315x3
349x5

Barbel Curls
70x5
95x5
125x3 sets x 5 reps

Backward Preacher EZ Bar Curls
65x5
94x3 sets x 5 reps

Crunches
x20
x17
x12

Notes:
I really didn't feel like working out today but once I got going the workout rocked. Deadlifts were a lot better than I thought they would be. I raised the weight and it was easier today than the last workout. Backward Preachers were really good also. I dropped rows again to save some energy. I still have a hike Thursday and just came off of one Sunday.

[bilnv]

W/O 22 Mar 07 Time for w/o 45 min.

Squat (to parallel)
45x5
135x5
185x5
225x3 sets x 5 reps

Bench (Wide Grip)
135x5
185x5
225x4
254x3 sets x 5 reps

Standing Overhead Press
45x5
85x5
107 1/2x3 sets x 5 reps

Notes:
I went hiking in the morning and was a little concerned about the workout but it went great. I backed off on the squats and will work my way back up since I am working on my squat depth. Benches were great again. I had a couple of rough chest workouts but the last two have rocked.



W/O 24 Mar 07 Time for w/o 61 min.

Squat
45x5
135x5
185x5

Deadlift (stop at bottom)
135x5
225x5
275x3
315x3
352 1/2x5


Barbell Rows
45x5
95x5
135x5
179x3 sets x 5 reps

Barbell Curls
70x5
95x5
126 1/2x3 sets x 5 reps

Backward Preacher EZ Bar Curls
65x5
96 1/2x3 sets x 5 reps

Crunches
x21
x17
x12

Notes:
Deadlifts rocked. I have figured out my stance and I have found a groove. Now all I have to do is work the weight.

[bilnv]

W/O 27 Mar 07 Time for w/o 58 min.

Squat (to parallel)
3 warm up sets
3 sets x 5 reps

Bench (Wide Grip)
3 warm up sets
3 sets x 5 reps

Standing Overhead Press
2 warm up sets
3 sets x 5 reps

Notes:
I got rid of the bench that I was using for squats. Now I just go as low as I can while still keeping everything tite. This ends up a little under parallel.


W/O 29 Mar 07 Time for w/o 65 min.

Squat
3 warm up sets

Deadlift (stop at bottom)
4 warm up sets
1 set x 5 reps

Barbell Rows
3 warm up sets
2 sets x 5 reps
1 set 4 reps

Barbell Curls
2 warm up sets
3 sets x 5 reps

Backward Preacher EZ Bar Curls
1 warm up set
2 sets x 5 reps
1 set x 4 reps

Crunches
3 sets

Notes:
I missed a couple of reps in my bicep workout. Better luck next time. My back and hams are fried.

[Hibiscus09]

Great job on the workouts!! :)

Have a nice weekend!

[NurseMike]

nice work keep it up!!

[bilnv]

Thanks Hib & Mike

I postponed one workout because I tweaked my lower back the last workout. I think it was the way I was doing my crunches so I changed those around.

W/O 3 April 07 Time for w/o 49 min.

Squat (to parallel)
3 warm up sets
2 sets x 5 reps
1 set x 4 reps

Bench (Wide Grip)
3 warm up sets
3 sets x 5 reps

Standing Overhead Press
2 warm up sets
3 sets x 5 reps

Notes:
I have been tired lately and the 4 days off didn't help. So I upped my food intake a little and am trying to gat a little more sleep. I also cut out all the extra stuff this workout. I am also lowering the reps on squats to make sure my form doesn't fall apart and then I will work my way back up.


W/O 5 April 07 Time for w/o 52 min.

Squat
3 warm up sets

Deadlift (stop at bottom)
4 warm up sets
1 set x 5 reps

Barbell Curls
2 warm up sets
3 sets x 5 reps

Backward Preacher EZ Bar Curls
1 warm up set
3 sets x 5 reps

Crunches
3 sets

Notes:
Arms went better this work out than last. My back is at 100% again.

[bilnv]

W/O 7 April 07 Time for w/o 50 min.

Stepper 5:00 min

Squat (to parallel)
3 warm up sets
3 sets x 5 reps

Bench (Wide Grip)
3 warm up sets
3 sets x 5 reps

Standing Overhead Press
2 warm up sets
3 sets x 5 reps

Notes:
I started doing the stepper again before the workout. I think they help for the workout plus they help when I go hiking. Below is the food intake I had today.

06:30
4 egg whites
2 egg yolk
2 cups skim milk
24 biscuits mini wheats
1 multi vitamin
2 glucosamine

09:30
10 oz. skim milk
1 medium potato
1 banana
1 scoop ON whey protein

12:00
1/2 can tuna
1/2 cup couscous
1 bagel
2 tblsp peanut butter

14:30
1 medium potato
2 cheese sticks
1/2 scoop ON whey protein

15:45 pre workout
1/2 scoop ON whey protein
1/4 cup Maltodextrin
1 banana
16:30 pre workout supps
8 oz grape juice
1 tsp BCAA
1tsp glutamine
2 capsules L-Arginine ? Ornithine

During workout
1 liter water with 4 tsp dextrose

17:33 Post workout
1 1/2 scoops ON whey Protein
5 tsp dextrose
1/4 cup Maltodextrin
12 oz water

18:15
2 chicken drumsticks
1 slice banana bread
1 piece apple pie

21:30
1 cup cottage cheese
2 cups skim milk
1 multi vitamin
1 amino tablet
1 fish oil


W/O 10 April 07 Time for w/o 58 min.

Stepper 5:00 min

Squat
3 warm up sets

Deadlift (stop at bottom)
4 warm up sets
1 set x 5 reps

Barbell Curls
2 warm up sets
3 sets x 5 reps

Backward Preacher EZ Bar Curls
1 warm up set
3 sets x 5 reps

Crunches
3 sets

Notes:
The deadlifts killed me the next day.

W/O 12 April 07 Time for w/o 55 min.

Stepper 5:00 min

Squat (to parallel)
3 warm up sets
3 sets x 5 reps

Bench (Wide Grip)
3 warm up sets
3 sets x 5 reps

Standing Overhead Press
2 warm up sets
3 sets x 5 reps

Notes:
This is the best day in a while for squats.

[bilnv]

W/O 14 April 07 Time for w/o 54 min.

Stepper 5:00 min

Squat
3 warm up sets

Deadlift (stop at bottom)
4 warm up sets
1 set x 5 reps

Barbell Curls
2 warm up sets
3 sets x 5 reps

Backward Preacher EZ Bar Curls
1 warm up set
3 sets x 5 reps

Crunches
3 sets

Notes:
Deadlifts were good. I was able to keep the weight close and the set did not effect my lower back very much. The wide stance and keeping the bar close did work my hamstrings a lot. I used a pair of my son?s soccer socks to protect my shins from getting a tore up. This worked like a charm. I hate getting my chins al beat up.

W/O 17 April 07 Time for w/o 60 min.

Stepper 5:00 min

Squat (to parallel)
3 warm up sets
3 sets x 5 reps

Bench (Wide Grip)
3 warm up sets
3 sets x 5 reps

Standing Overhead Press
2 warm up sets
3 sets x 5 reps

Seated DB Laterals
1 warm up sets
3 sets x 5 reps

Notes:
I added the lateral raises to give my shoulders a little extra work. I will have to see how this works because when I add extra sets to this routine it usually messes me up. I have been on this routine for almost 8 weeks so I think it is time to make some small changes and tweak things a little.

I have dropped my post workout shake and instead eat supper around 30 minutes after my workout. This is fairly new but so far it is working fine. I also started to add 1/2 scoop ON whey to my cottage cheese in the evening.