Bill "The Bull" Dozer's Journal :D

[d0z3r]

Hey Guys, I've been around the website now for a few months, and i have decided to start my own journal. I feel My workouts are intense and can be beneficial to other members as they have benefitted myself. I plan to give a daily update of my workout and diet as well as my reactions to my workouts. I hope that people follow but i am mainly doing this to track my own progress.

[d0z3r]

Well today I sat home and watched the broncos get pumbled by the steelers and study my ass off for my mid-terms starting tomorrow...Usually i have my "leg" day on either saturday or sunday depending on my basketball schedule.

My Schedule:
Monday:Back
Tuesday:Shoulders
Thursday: Chest
Friday:Arms
Sat/Sun: Legs

Right Now i am just maintaining my weight and eating about 5 meals a day. I take in roughly 2 gals of water a day. I am 190lbs at 11% Bf. I have never taken and phs/steroids and do not plan to.

I plan to max out in a few months but as of now here are some of my lifts.

Bench: 225 x 8
Squat: between 425-460 on my last set for about 5
(sidenote) Legs are probably my strongest aspect as of now. I love doing legs and they continue to get stronger. I need strong legs as i will be playing College football in the fall.
DL:375 x 5 on my last set

I will post measurements and pictures in the future but all i have is a camera phone right now to post with...so the picture quality sucks... :(

Okay well i have mid - terms tomorrow morning, then an afternoon lift, followed by a basketball game at 6:30. I will Post tomorrow night. :)

[d0z3r]

I got home early from my mid term today so im prertty pumped i have some time to relax. ill be going to the gym in an hour or so...so i am going to prepare a nice pre workout meal or brunch...:) Today i have back at the gym.

Here is what my back workout looks like:
Bent over Barbell Rows
Seated Rows
Lat Pull Downs
Dead Lifts
Close Grip Lat Pull Downs

I will Give an update of sets and reps after my workout to let you all know where i am at...Im gonig to eat now so i'll update most likely after my basketball game tongiht :)

[d0z3r]

Just settled down after my game. We won and clinched for the tate playoffs...so it was a good night :) Anyway, here is how my workout went today.

Barbell Rows: 135 x 12, 145 x 10 155 x10 165 x 8
Deads: 225 x 10, 275 x 8, 305 x 8, 315x5
Lat Pull downs: 140 x 12 , 160x 10, 180 x10, 200, 7
Seated Cable Rows: 140 x 12 , 160x 10, 180 x10, 200, 7

Toughts: It was a solid workout out today but i didn't feel too good on the deads. Tomorrow I have mid-terms still so i will be lifting in the afternoon again. Luckily i don't have a game tomorrow night so i can catch up on my rest. these mid terms are draining me... :)

[d0z3r]

Well i am home from anohter day of exams but there is a problem...there is no food inthe kitchen...we have to go food shoppin so my diet today may suck a bit...well now i am in a bad mood :( ...i will update after my workout...which is chest

[d0z3r]

This is what my chest workout looked like today..

Flat Bench- 185 x 10, 205 x 8, 235 x 6, 135 x 16
Incline Dumbell- 70 x 10, 80 x 8, 90 x 6
Decline hammer machine- 90 lbs on each side for 10, 105 on each for 8, 135 on each for 7
Cable Flys - 4 sets of 15 at 30 lbs ( last set repped out)

Pushups - 3 sets until failure


Thoughts: today was a solid workout. I felt strong and had a lot of energy in the gym. It was defintly one of those "good" days where you are in the zone :) ... Well i have exams still tomorrow ...so i better get studying :)

[d0z3r]

Today was shoulders.

Military Press: 95 x 15, 115 x 12, 135 x 10 , 155 x 8
Shrugs: 315 x 12 for 3 sets
Lat and Front Raises: 25 x 10 for 3 sets
Shoulder Press Hammer: 45 on each side for 12, 70 on each side for for 10, 90 on each side for 8, 115 on each side for 5
High Pulls 80 x 10, 90, x 10, 100 x 8, 110 x 6

[d0z3r]

This was friday's workout. Sorry i have been busy. Had sum personal things i had to deal with. I had arms. I am going to see Ronnie Now tho!!! so ill post later. :)

[d0z3r]

Tomorrow is legs :)

[d0z3r]

Leg Day

Squat: 225 x 10, 275 x 10, 315 x 8, 375 x 7
Leg press: ( normally i don't leg press but my squats didnt feel good today :()
8, 10 , 12 , 14 plates for 10 reps
Calf Raises: 190 x 15, 210 x 15, 230 x 15 repped out 150
Leg Curls: 160 , 180, 200 x 10 each
Leg Raises: 160 , 180, 200 x 10 each

I also Did forearms in between curls and raises. I do this to let my legs resat for about 10 mins and give explode sets of raises at the end. :)

[d0z3r]

I didn't get to work out on monday because we had an away game so my back workout was postponed until today.

Bent Over Barbell Curls: 145 x 10, 155 x 10, 175 x 10
DL's : (Lighter Side) 185 x 10, 225x 10, 275 x 8, repped out 145
Lat Pulls: 140 x 10, 160 x 10, 180 x 10, 200 x 8
Seated Rows : 140 x 10, 160 x 10, 180 x 10, 200 x 8
Close Grip Lat Pulls : 140 x 10, 160 x 10, 180 x 8

Thoughts: I feel okay. I have felt better in the gym before but i do not feel bad. Am hoping my workout intensity picks up after basketball season. I tend to get fatigued more easily because i am burning s omany cals. Therefore i have been eating like a horse these past few motnhs. I have actually gained a few pounds and lost bf. :)

[d0z3r]

Ordinary chest day at the gym. No changes from last weeks chest day

Flat Bench- 185 x 10, 205 x 8, 235 x 6, 135 x 16
Incline Dumbell- 70 x 10, 80 x 8, 90 x 6
Decline hammer machine- 90 lbs on each side for 10, 105 on each for 8, 135 on each for 7
Cable Flys - 4 sets of 15 at 30 lbs ( last set repped out)

Pushups - 3 sets until failure

[d0z3r]

Military Press: 95 x 15, 115 x 12, 135 x 10 , 155 x 8
Shrugs: 315 x 12 for 3 sets
Lat and Front Raises: 25 x 10 for 3 sets
Shoulder Press Hammer: 45 on each side for 12, 70 on each side for for 10, 90 on each side for 8, 115 on each side for 5
High Pulls 80 x 10, 90, x 10, 100 x 8, 110 x 6

At the end of my workout i also did light cardio for 15 min because my legs were tight from my game last night. :)

[d0z3r]

Arms

On Arm days i alternate bi's and tri's each set. Here's what my workout looked like. 4 exercieses for bi n tri.

Barbell Curls : 70 x 10, 80 x 10, 90 x 8, 100 x 5
Tri Pull Downs: 60 x 10, 70 x 10, 80 x 10
Preachers (Machine): 125 x 10, 140 x 10, 155 x 8, Repped out 110
Skull Crushers: 60 x 10, 70 x 10, 80 x 10
Seated Dumbell Curls: 30 x 10, 35 x 8, 40 x 8
Tri Kick Backs (dumbell): 15 x 12 for 4 sets
Hammer Curls: 35 x 10, 45 x 10, 50 x 7
Dips: 3 sets of 15

Thoughts: Today was a good arm day. The work out was good i felt strong. :)

Tomorrow is legs ... :D

[d0z3r]

Squat: 225 x 10, 275 x 10, 315 x 10, 375 x 10
Calf Raises: 190 x 15, 210 x 15, 230 x 15 repped out 150
Leg Curls: 160 , 180, 200 x 10 each
Leg Raises: 160 , 180, 200 x 10 each

Forearm Circuit in between curls/raises.

Good leg day :) ... I felt really strong on my squats. I didn't increase the weight; however, i did 10 reps all the way through. I have never done that before. So my stamina is increasing. :D ...I was kind of on a shortened time today. Because i lifted before my basketball practice which was at 10. I Am just excited to sit back relax and enjoy the superbowl tonight...

Go SEAHAWKS!!!!!!!

:D

[d0z3r]

No workout today. I am kind of tired and i have a basketball game tonight...don't want to over due it...especially because of a very bad sleep last night...Will Hit the back hard tomorrow... :D

[GymBecil]

great work on the workouts....good dscipline to keep posting with the lack of response ill be checking in on your dozer gl with your lifting

[d0z3r]

great work on the workouts....good dscipline to keep posting with the lack of response ill be checking in on your dozer gl with your lifting

lol...thanks man...yea sometimes its lonely in this journal but o well...i am keeping it for my benefit to improve my body. Whoever wants to come along for the ride is more than welcome :D I wish i had more time in my busy schedule to post my daily diet because it does vary from time to time. After basketball season i have baseball; however, i am pretty sure i will have more time on my hands :) Thanks for following. Look foward to seeing you in the future .

[d0z3r]

Flat Bench- 185 x 10, 205 x 8, 235 x 6, 135 x 16
Incline Dumbell- 70 x 10, 80 x 8, 90 x 6
Decline hammer machine- 90 lbs on each side for 10, 105 on each for 8, 135 on each for 7
Cable Flys - 4 sets of 15 at 30 lbs ( last set repped out)

Pushups - 3 sets until failure


chest has kind of leveled out in the last few months... :\ o well gotta train harder to break this plateau...:D

[d0z3r]

Military Press: 95 x 15, 115 x 12, 135 x 10 , 145 x 8
Shrugs: 315 x 12 for 3 sets
Lat and Front Raises: 25 x 10 for 3 sets
Shoulder Press Hammer: 45 on each side for 12, 70 on each side for for 10, 90 on each side for 8, 115 on each side for 5
High Pulls 80 x 10, 90, x 10, 100 x 8, 110 x 6


My shoulders felt weak at times and strong at others tonight. On the military press i did 10 less pounds than usual and only 8 reps... O well... I was kind of burnt out because i had a game right before...Tonight was a late night at the gym...It was relaxing tho...Hit up the sona and a nice cold shower... :)

[d0z3r]

I also just wanted to let you guys know i will be geting bf % and weight ext. done this weekend...I will let you know the results. Hopefully pictues are comin g soon as welll...Well of to bed. Good night :D

[EoR]

Just browsing through, wow at your squat stats. They seem way out of proportion to the rest :D

Decent stats all around actually, good luck :)

[d0z3r]

thanks man ^^^ ... Yea as i mentioned before my legs are my dominant muscles...lol... Right now my chest is in a "slump"... Thanks for the compliment tho :D

[d0z3r]

Barbell Curls : 70 x 10, 80 x 10, 90 x 8, 100 x 5
Tri Pull Downs: 60 x 10, 70 x 10, 80 x 10
Preachers (Machine): 125 x 10, 140 x 10, 155 x 8, Repped out 110
Skull Crushers: 60 x 10, 70 x 10, 80 x 10
Seated Dumbell Curls: 30 x 10, 35 x 8, 40 x 8
Tri Kick Backs (dumbell): 15 x 12 for 4 sets
Hammer Curls: 35 x 10, 45 x 10, 50 x 7
Dips: 3 sets of 15


Just another arm day...BF% tomorrow!!!

[d0z3r]

hey guys i took the weekend off and will be doing legs today. I do have some news tho. I got my official weight and bf% this weekend. Here is how it looked.

196.8 lbs
13.1% BF

Not bad...I am not goign to try to add any more weight for a while. I want to lean out around 200 and 8-10% bf. That is my new goal :)

[d0z3r]

Just got home from work. Kind of tired but i am still going to the gym. I am just going to have myself a pre-workout meal and i am off to the gym. Will Report in later. :D

[d0z3r]

Super Squating !!!!

Well i was talking to some of the guys at my gym today. I tolpd them today was legs for me and one of the guys suggested "Super Squats". Basically do my basic squats then at the end go from my highest squats back down to my beginning weight.

Squat: 225 x 10, 275 x 10, 315 x 10, 375 x 8, 375 x 8, 315 x 8, 275 x 9, 225 x 10 (This Hurt) :D
Calf Raises: 190 x 15, 210 x 15, 230 x 15 repped out 150
Leg Curls: 160 , 180, 200 x 10 each
Leg Raises: 160 , 180, 200 x 10 each

I also worked my abs very hard afterwards today. P.S. I could barely walk after todays leg workout. Usually i feel the burn but today was intense :D. Cant wait until next leg workout. But first i have to go through another hard week of lifting. Tomorrow is back.

[d0z3r]

Bent Over Barbell Curls: 145 x 10, 155 x 10, 175 x 10
DL's : (Lighter Side) 185 x 10, 225x 10, 275 x 8, repped out 145
Lat Pulls: 140 x 10, 160 x 10, 180 x 10, 200 x 8
Seated Rows : 140 x 10, 160 x 10, 180 x 10, 200 x 8
Close Grip Lat Pulls : 140 x 10, 160 x 10, 180 x 8


this was yesterday workout.. I did an ab circuit afterwards...Tonight is chest. i will update later... :)

[d0z3r]

Flat Bench- 185 x 10, 205 x 8, 235 x 6, , 255 x 3, 135 x 16
Incline Dumbell- 70 x 10, 80 x 8, 90 x 6
Decline hammer machine- 90 lbs on each side for 10, 105 on each for 8, 135 on each for 7
Cable Flys - 4 sets of 15 at 30 lbs ( last set repped out)

Pushups - 3 sets until failure

ab circuit 20 min cardio

[d0z3r]

Military Press: 95 x 15, 115 x 12, 135 x 10 , 155 x 8
Shrugs: 315 x 12 for 3 sets
Lat and Front Raises: 25 x 10 for 3 sets
Shoulder Press Hammer: 45 on each side for 12, 70 on each side for for 10, 90 on each side for 8, 115 on each side for 5
High Pulls 80 x 10, 90, x 10, 100 x 8, 110 x 6

abs after ... Been doing a lot of abs lately...trying to get them tighter :D

[d0z3r]

Barbell Curls : 70 x 10, 80 x 10, 90 x 8, 100 x 5
Tri Pull Downs: 60 x 10, 70 x 10, 80 x 10
Preachers (Machine): 125 x 10, 140 x 10, 155 x 8, Repped out 110
Skull Crushers: 60 x 10, 70 x 10, 80 x 10
Seated Dumbell Curls: 30 x 10, 35 x 8, 40 x 8
Tri Kick Backs (dumbell): 15 x 12 for 4 sets
Hammer Curls: 35 x 10, 45 x 10, 50 x 7
Dips: 3 sets of 15

[d0z3r]

Super Squats again!!

Squat: 225 x 10, 275 x 10, 315 x 10, 375 x 8, 375 x 8, 315 x 8, 275 x 9, 225 x 10 (This Hurt)
Calf Raises: 190 x 15, 210 x 15, 230 x 15 repped out 150
Leg Curls: 160 , 180, 200 x 10 each
Leg Raises: 160 , 180, 200 x 10 each

abs as well :D

[d0z3r]

BACK :)

Bent Over Barbell Curls: 145 x 10, 155 x 10, 175 x 10
DL's :185 x 10, 225x 10, 275 x 8, repped out 145
Lat Pulls: 140 x 10, 160 x 10, 180 x 10, 200 x 8
Seated Rows : 140 x 10, 160 x 10, 180 x 10, 200 x 8
Close Grip Lat Pulls : 140 x 10, 160 x 10, 180 x 8

Thoughts : I have felt strong lately and had a lot of energy as well. I am going to try to bump some weights up in the upcoming weeks :)

[d0z3r]

Flat Bench- 185 x 10, 205 x 8, 235 x 6, , 185 x 10, 145 x 12
Incline Dumbell- 70 x 10, 80 x 10 (+2), 90 x 8(+2)
Decline hammer machine- 90 lbs on each side for 10, 105 on each for 8, 135 on each for 7
Cable Flys - 4 sets of 15 at 30 lbs ( last set repped out)

I did 10 minutes of cardio followed by sum more ...



ABS!!!! My abs are actually looking pretty descent :)