adida's log

[adidamps2]

ht: 5'8"
wt:219
BF: est 16.6%
yrs lifting: since 14 YOA, the last 5-6 seriusely
Age: 28 YOA

the wt and BF may be a wee off as i havent lifted or eaten right in 3 weeks...but things are back on track as a few days ago diet wise.

goals as of right now.
wt: 200
BF%: 10-12%

last work out:

28 june 06

did a lil bit o' everything

cardio 10 min warm up

squat
bar x12
135x10
185x8
205x6
225x5
275x3

bench BB
bar x12
135x10
155x8
175x6
185x5
205x4

deads
135x10
205x5
225x5
275x3
295x2

10 min cardio cool down
**these wt and reps are all after a 3 week lay off from the gym and a horrible diet rut.**

all in all, not a bad work out after taking a lil over 3 weeks off. started off a lil sluggish, but quickly fell back into my work out. i wanted to hit the BIG 3 today just to wake up all me muskles..next lift day will be sunday, starting with chest/tris. working on my timed carbed diet and putting that together.hopefully by the end of july i see some significant changes.

[adidamps2]

29 junes daily intake:

total meals eaten: 6
fat: 118
carbs: 33
fiber: 15
impact carbs: 18
pro: 231
cals: 2103

[adidamps2]

also this will be the basic routine i will be following...modifications made here and there as needed..

squat/leg day:
Squats 2 x 5
(this will be working sets..not counting warm up sets)
**roated with other variations of squats also**
Leg presses 1 x 20
hips 1 x 20-25 reps
posterior core movement 2 x 10-20reps
Calves (i may or may not hit these, depending on time or if i feel like it)
heavy abs 2 x 20

chest day:
Wide grip flat bench 2 x 6 (index fingers on the rings)
(this will be working sets..not counting warm up sets)
**rotated with**
flat bench hammer grip db press 2 x 8-12 reps
incline db press 2 x 8-12
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts/cross cable pull-a-parts 1-2 x 20reps

back day:
Dead lifts (rotate variations each week) 2 x 5
(this will be working sets..not counting warm up sets)
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
some variation of curls 2 x 8-12 reps
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps

[adidamps2]

20 junes daily intake:

total meals eaten: 7
fat: 156
carbs: 42
fiber: 14
impact carbs: 28
pro: 233
cals: 2490

[adidamps2]

01 july daily intake:

total meals eaten: 4
fat: 122
carbs: 38
fiber: 13
impact carbs: 25
pro: 198
cals: 2042

[adidamps2]

ok i lied i didnt hit chest/tri's i went deads instead

02 july 06

10 min cardio warm up

deads
135x10
225x8
275x5
305x2
305xmiss
** i really pushed myself on the 225 for 8 and think i spent myself on the 275..i really could have used another set in there i think at a lower wt**

hypers
25x10-2sets

low cable rowes CG
120x8
140x8
**easier than i expected**

CG cable PD
120x8
140x6

BB curls
50x12
60x8

rev grip E-Z bar curls
55x8-2sets

ab mach #1
115x20-2sets

10 min cardio

pretty good work out over all. busted my arse on deads, but even after 3 week lay-off i still feel in-sat with what i pulled..but i am sure it shoot back up in no time.

Tomm will be tire drags and cardio

[adidamps2]

02 july daily intake:

total meals eaten: 7
fat: 117
carbs: 176
fiber: 24
impact carbs: 152
pro: 273
cals: 2861

[adidamps2]

missed tire drags and cardio day due to unexpected life stuff..so no training report today.

03 july daily intake:

total meals eaten: 5
fat: 83
carbs: 36
fiber: 5
impact carbs: 31
pro: 224
cals: 1787

[adidamps2]

04 july daily intake:

total meals eaten: 6
fat: 204
carbs: 40
fiber: 14
impact carbs: 26
pro: 296
cals: 3174

[adidamps2]

06 july 06

10 min cycle warm up

flat BB bench
95x10
135x10
175x6
200x6
205x5

flat DB hammer press
50x10-2sets
**my forearms were fried for 2 days after this**

rope tri-press dn
100x15
100x12

DB side laterals
15x12-2sets

DB frt raises
15x10-2sets

BO DB rear delt
10x20

missed out on core work and extra cardio due to time constraints...in-laws are in town for next 2-3 weeks and are really killin my diet and work out schedule. hopefully things will settle back down soon for me so i can get back on track.

missed tire session AGAIN...

missed leg day too...

having relatives over really messes **** up...good part is next week father in-law comes into town..and i am more than sure he'll be willing to go to the gym to bench with me...hes a pretty big boy at 50+YOA.

[adidamps2]

meals over the past few days have all been pretty ****ty..and are not worth posting..next 2 days i will be able to track and log diet easier...

[adidamps2]

here's a great article i came across and posted up here on BB.com in the training area

30 lies about BB (http://forum.bodybuilding.com/showthread.php?t=840813)

[adidamps2]

22 july 06

squat
135x12
185x8
205x8
225x5
245x5
275x4
275x4
**actually surprised my self with the amount of wt i moved after not lifting heavy like this in almost a month**

leg press
8 plates X20

hips
ab 50x25
ad 50x20
** 1st time i used this thing, looked like a money trying to figure out a math problem**

rack GM
135x10
185x8

standing calf mach
300x10
405x8

heavy abs cybex mach
50x20
70x20

10 min pre-work out
10 min post-work out

was a great work out...squat wt will be back up to were it was quickly at this rate..

[adidamps2]

23 july 06

Tire pulls: total time pulling roughly 25min’s
**took a few big breathers in there, but pretty much all go the entire time**

Fwd pull sm. Tire + 10ft 16lb chain+ 30lb 2 yr old 100ft X2

Back ward pull Tire + 10ft 16lb chain+ 30lb 2 yr old 100ft X2

Fwd pull big tire + 10ft 16lb chain 100ft X2

Big tire Side step l ovr r + 10ft 16lb chain 100ft X1

Big tire Side step r ovr l + 10ft 16lb chain 100ft X1

Big tire carry 200ft
** for this one i jropped the chain, picked up tire and just carried, i was too pooped to drag it at this point, but i knew i had enough in me to complete a 200ft lap before i would quit**

Sm. Tire back ward pull/walking bi curls + 10ft 16lb chain 100ft X1

Sm tire walking GHR + 10ft 16lb chain 100ft X1

Small tire wt~ 30lbs
Big tire wt~ 50lbs

[adidamps2]

26 july 06

10 min cycle warm up

flat BB bench
135x10
155x8
185x6
205x5
205x31/2
**got stuck on the bottom..had to have some one come save me... :insane2: **

flat DB hammer press
60x8-2sets

rope tri-press dn
100x15-2sets

DB side laterals
15x15-2sets

DB frt raises
15x10-2sets

BO DB rear delt
10x20
10x15

10 min cardio cycle cool down

well it seems my chest/upper body so far has had it the worste from the time i took off lifting, i expected a better jump in wts today and it didnt happen, however i feel good about the work and accomplished..hopefully next week i can start to kick the wt up a lil more...still got a few more weeks of wt lifting renewal lifting to do.

[adidamps2]

27 july 06

tire drags

total time 27 min 30sec
**very few breathers here**

small tire pull Fwrd 200ft
sm tire pull Bckwrd 200ft
Big tire pull fwrd 200ft
big tire pull bckwrd 200ft
small tire torso twist and drag LtoR/ RtoL 100ft/100ft
**these were killin my obliques (sp)**
big tire carry w/chain in it 200ft
Big tire bear crawl drag 100ft
big tire bckward drag dbl handed grip 100ft

**and heres the kicker 9yr old drug small tire w/ chain 100ft (stopped half way through to take a breather then finished it up)..made me supper proud!!!**

[adidamps2]

28 july 06

rack pulls (knee level)
135x10 DOH
225x8 DOH
295x6 o/u
315x6 o/u
365x4 o/u
365x3 o/u

back attack mach
150x20
190x15

old school double over hand BB rows in the corner
2 plates X8
3 plates X6
3 plates+25lbs X2
**last set the ass end of my bar kicked up and made a lot of ruckas in the cage i was in, kinda felt a lil foolish, but i finished my set none the less**

CG lat cable pull down
150x6-2sets

low-cable straight bar curls
80x12-2sets

incline DB curls
30x6-2sets

cybex ab mach
90x10-2sets

10 min cardio pre-work out
10 min cardio post work out

felt really strong today in the gym...and the old school rows really were tearing up my low back and lats..i like it 10X more than supported rowes...very good work out.

[adidamps2]

01 Aug 06

front SQT
135x8
155x6
185x5
185x8
185x6
**these were fun and differnt than what i normally do**

back SQT
280x4
225x10
**the 225 was a lil rough, but i managed**

leg press
8plates X20
**all rest pause after 10**

hips
AD- 110x20
AB- 110x20 (self asst last 4 reps)

SLDL
185x10
185x10
**after the 2nd set i thought i was gonna hurl**

calf raise machine
405x10
420x10

cable crunches
140x20-2sets
**after such a long time away, came very easy, will add wt**

10 min cardio pre
10 min cardio post

over all a great work out..energy is still up and strength is coming back quickly.

TOMM tire drags

[adidamps2]

02 aug 06

tire drags
28 min total

sm tire Fwd X200ft
sm tire Bckwrd X200ft

Big tire Fwd X200ft
Big tire bckwrd X200ft
Big tire side step LovrR X100ft
Big tire side step RovrL X100ft
Big tire carry + chain X200ft

Sm tire rev drag/walking curls X100ft
Sm tire fwd drag dbl hand grip X100ft
Sm tire single arm drag L/R X100ft/100ft

9yr old
Big tire flip x20yrds
small tire pull X120ft

[adidamps2]

05 aug 06

BB bench rack
135x10 Full range
155x8 FR paused
185x6 FR paused
225x4 partial reps middle to top
225x2 1/2 partial reps middle to top
205x1 FR paused
205x2 FR paused

flat DB hammer press
60x9-2sets

rev grip BB bench
185x4
185x3

standing military BB press
95x8
95x7

rear delt peck daeck
50x20-2sets
**2nd was RP**

10 min cardio pre work out
10 min cardio post work out

great chest work..the pauses were killin me...and the 225 from a dead stop to up was good, not as heavy as when i did it with 315 but it was a task for right now. next week will be a standard bench session...definetly seeing a good amount of strength increase in the gym...

[adidamps2]

06 aug 06

tire drags

total time: 30 min

sm tire fwd pulls 200ft
sm tire bckward pull 200ft

big tire fwd pull 200ft
big tire bckwrd pull 200ft
big tire dbl handed rev drag 100ft
bit tire dbl handed fwd drag 100ft
big tire carry 160ft **PR for distance**

sm tire single arm fwd drag L/R 100ft/100ft
sm tire single arm carry L arm 200ft
sm tire single arm carry R arm 200ft

big tire bear crawl drag 200ft **PR distance**
**geezus i thouhgt i was gonna puke and die on the second pass bear crawling...the last 30ft or so was miserable**

[adidamps2]

07 aug 06

deads
135x10
205x5
225x5
275x5
295x3
295x2

hypers
25x12-2sets

low cable CG row
150x8
160x7 1/2

CG lat pull down
130x8
130x7 1/2

BB curls
60x10
60x8

rev curls
55x8-2sets

ab mach
60x20-2sets

10 min cardio pre work out
10 min cardio post work out

great dead session, wts are really starting to move on this now..the 225 went up super smooth..can tell the tire drags are workin the hip flexors, no hip joint pain or fatigue while doin these..which at times in the past would hinder me a lil...315x5 is right around the corner for DEADS...

[adidamps2]

11 AUG 06

squat
185x8
205x8
225x5
245x5
275x5
280x3**staggered fwd/lost ballance and dumped the wt**
280x4
280x3
**beside the one incedent i had...great squat work...shot up 5lbs , could went up 10lb**

leg press
8 plates+25 X20

hips
ab 120x30
ad 120x20
**seems my "ab" str and endurance are goin up at a much faster pace than my "ad"..i may just focus on ad on sqt days since my "ab" really seem to get qorked over on tire drag days"


rack GM
185x10-2sets

standing calf mach
420x10-2sets


cable crunches
140x20-2sets

10 min pre-work out
10 min post-work out

good work out altogether..wts are movin up and i'm feelin stronger every day...carb up day today...i think i may have a 6" sammich from Quizno's and a whole wheat pizza later tonight...mmmmm pizza.

[adidamps2]

12 aug 06

tire pulls
total time: 33minutes
all w/chain 10ft 16lbs

sm tire
Fwd 200ft
bck 200ft

big tire
Fwd 200ft
bck 200ft
side step LovrR 100ft
side step RovrL 100ft
Carry 320ft
bear crawl 200ft

sm tire
walking pull throughs 100ft
bck dbl handed drag w/ 2yr old on board

i would like to note i was freakin hurting by the end of this..took a few long breathers in there..suckin wind big time

[adidamps2]

16 Aug 06

flat BB bench
135x10
155x8
185x5
210x3
210x3
**will be shootin for 5 ea next session**

flat DB hammer press
60x10-2sets
**movin upto the 65 next go around here**

rope tri-press dn
100x20-2sets
**burnin tri's by the end of this**

DB side laterals
17.5x12-2sets

DB frt raises
17.5x10-2sets

BO DB rear delt
17.5x12-2sets

good work out...a lil disappointed in my bench #'s..however it is movin in the possitive direction..

Tomm tire drags

[daYDreAmErX]

Are you officially on keto ?

[adidamps2]

Are you officially on keto ?
no its like Keto..called timed carbed diet..i eat pre and post work out carbs along with 2 refeed days. ussually wednesdays and fridays.

[adidamps2]

20 aug 06

tire pull/drag
total time: 28:30 minutes

sm tire
fwd 200ft
bckwrd 200ft

big tire
fwd 200ft
bckwrd 200ft

sm tire
torso twist L2R 100ft
torso twist R2L 100ft

big tire
carry 200ft rest 30sec 200ft
2handed rev drag 100ft
2handed fwd drag 100ft

total distance traveled 1600ft

i was beat by the end of this...i was gona do 30 min worth of pullin but realized i had pretty much done my normal 30 min work out in 28 minutes...

[adidamps2]

21 aug 06

rack pulls (knee lvl)
225x10
300x8
335x5
365x5
385x3
385x2
225x15

back attack mach
155x20-2sets

T-bar rows w/V-bar attach unsupported
3plates X6
3p+25 X3 1/2

Hammer str iso-lat hi-row
2plates ea. X8
2plates ea. X6

DB hammer curls alternating
37.5x8-2sets

inc curls same time
30x8-2sets

cybex ab mach
90x15-2sets

10 min pre and post work out cardio

great work out!!! felt strong as hell today.
so the maintance guy pays me a compliment on my rack pull grip. and we start talkin shop..come to find out this guy is a BB/PL winner..he showed me his office. tons of trophies every were. he's like 5'4" and 180 for his BB show (saw pic he was ripped)..had an all time DL record of 700lb. nice guy. hope to learn some from him.

[adidamps2]

22 aug 06

tire drags
total time 36 min

sm tire
fwd 200ft
bckward 200ft

big tire
fwd 200ft
bckward 200ft
big tire carry +chain +~25lb of sand 200ft
**oh man much tougher w/ sand bag in tire**

**sand bag training** :Puke:
got it all put together figured i'd try it
-farmers walk 50lb sand bag ea hand 100ft 30 sec rest 100ft
**although only 50lbs it felt much heavier, beat my grip, shoulders, traps and abs down**

-sand bag bear hug carry 100lbs ~75ft 30 sec rest 25ft
**deadlift into posn, brutal on the back and core**

-sand bag front 2handed baucket carry 100lbs ~50ft
**mult rest periods during this..absolutely destroyed my grip**

back to tires w/sand bags

big tire bearcrawl +~100LBS of sand ~45ft
**Christ! after 30ft i was huffin and puffin, still pullin like a mofo, but at 45ish feet my shoe grip gave out on the grass and i slipped..and that is were i stopped :insane2: **

big tire bearcrawl +~50lbs of sand ~50ft
**dropped 50lbs of sand turned tire around and headed back to starting cone, collapsed at end of pull.** :baby:

~25lb sand bags on shoulders for walk ~150ft

total distance: ~1600ft

all in all a great endurance work out. sandbag training adds a whole nother realm to the training i have yet to tap into yet. plan on addin more over the next few work outs..

[adidamps2]

27 Aug 06

front sqt
135x8
160x6
205x5-3sets
**these seem to work my shoulders and upper back pretty good too**

BB sqt
285x5
225x12
**felt sick after the 225x12, workin on 20 with these**

single leg press
4 platesx10 each leg
**surprised at how hard this was**

hips
ab-125x25
ad-120x20

SLDL romain
205x8-2sets

mach calf raises
420x10-2sets

cable crunches
140x25-2sets

10 min pre/post work out cardio
-------------------------------------------------------------
30 Aug 06

Rack Bench
135x10 paused FR
155x8 paused FR
185x6 paused FR
230x2 partial rep-about 2 pegs off of chest (much lower than last time)
230x2 same
210x2 FR -2sets

inc DB press
70x5-2sets

rev grip bench
185x3-2sets

standing BB Mil press
95x7
95x5

face pulls w/rope
80x20
100x15

10 pre/post work out cardio

-------------------------------------------------------------------

31 Aug 06

Deads
135x10 DOH
205x5 DOH
225x5 O/U
275x5
295x5
305x3
305x2

hypers
+25 x14
+25 x6 did not rest long enough

CG low cable row
160x9
160x7

CG lat PD
130x7
130x8

BB curls
60x10-2sets

rev E-Z bar curls
55x10-2sets

AB mach
70x20-2sets

10 min cardio pre work out

[adidamps2]

01 Sept 06

TIRE/Sand bags

total time: 35 min **PR for time**

sm tire
sm tire fwd pull 200ft
sm tire bckward pull 200ft

Big tire
Big tire fwd pull 200ft
Big tire pull bckward 200ft
Big tire rull LovrR/RovrL side steps 100ft/100ft
Big tire carry +sandbag & chain (roughly ~80lbs)
Big tire 2 arm rev drag 200ft

Sand Bag
framers walk (w/duffle bags) ~50lb a hand 200ft
DEADLIFT ~100lb sand bag and carry 60ft
Big tire fwd pull+sand bag 200ft
**went back to the tire, but added sand bag to it)**
sand bag shoulder carry ~25lbs a shoulder 400ft

total distance carried: ~2260ft **i believe this is a PR for total distance**

[adidamps2]

05 Sep 06

SQT
185x8
205x8
225x5
255x5
285x5
290x4-2sets
**these were easier than intisipated, i may go up 10lbs next BB SQT day**

leg press
8plates+50lbsx20

hips
AB-140x30
AD-130x20

GM rack
185x12
205x10
**need to lower pin one hole next time not enough ROM on this**

mach calf raises
435x10
450x9

cable crunches
140x20
140x26

10 min pre/post work out cardio

__________________________________________________ ______________

06 Sep 06

Tires

toal time: 27.5 min
**forgot to start stopwatch for the 1st 600ft of dragging...Duh!**

sm tire
-FWD 300ft (straight pullin 300 on football field)
-backward 300ft (straight pull)

big tire
-FWD 300ft (striaght pull)
-Backward 300ft (straight pull)
**by this time it took everything i could muster to get it down the field, i had to take short breathers every 10-12yrs, some times less)
-Lunges 100ft
**wow! WTF was i thinking? almost blew my protien shake out every were during these**
-bearcrawl 100ft
**again right after the lunges, brutal **** there**
-2 handed backward drag+1 sandbag 100ft
-2 handed forward drag+2 sand bags 100ft


total distance 1600ft
**although slightly less distance the (4) 100yrd pulls were killer**

[adidamps2]

10 sep 06
started lipo-6 (2 caps ED) and 2 cups of green tea a day today

bench BB
135x10
170x8
195x5
210x5
215x2
215x2
170x10
**215 felt heavy as ******

flat hammer DB press
65x5
65x6

CGBP
135x10
135x7

V-bar PD
100x20/16/12/9/6/5/2
**7 >1min or less sets to 70 reps**

cybex tri extentions
60x20/16/12/9/6/5/2
**same as above rep/rest wise**
**the reps will go up and sets decrease over the next few weeks, wt stays the same and total rep total does also**

DB side lat raises
20x15
20x11

DB frt raises
20x10-2sets

rev pec deck rear delts
95x12
95x10

10 min pre/post work out cardio

bench press is just not moving like everything else is. sqt and deads are almost goin up by 10lbs a work out, were bench is struggling to go up 5lb intervals. i just dont get it. before my month lay-off from wts i was hitting ~250 on BB bench for reps??? damn it.

[adidamps2]

11 Sep 06

Tires
total time: 29 min

sm tire
Fwd 300ft
backward 300ft

big tire
Fwd 300 ft
backward 300ft

sm tire
1 arm chest fly motion 100ft/100ft L/R
1 arm kick back 30ft/30ft L/R

Big tire
Face pull 100ft
2Handed behind the back fwd drag 100ft

sand bags
farmers walk 1 sand bag ea hand 600ft

total distance
2260ft

[adidamps2]

14 sept 06

rack pulls (knee level)
225x10 DOH
315x8 O/U
355x5
385x5
405x5
425x3 PR **tore most of my callusus off in this one**
425xmissx3 attempts
405x2
225x20
**felt like an animal on these today**

back attack mach
160x20-2sets

T-bar (old school) unsupported
hand over hand grip
3plates x7
3p+25lbs x4 **seriousely almost blew chow everywere after these, it was in the back of my throat**
2p x10

SS hammer iso-lat hi row (rev grip)
2 plates a side x7 (lost a step here)
2 plates a side x6
**by this point i was smoked**

DB hammer curls
37.5x9
37.5x6

inc DB curls
skipped

SS cybex AB mach
100x10-2sets

10 min pre work out cardio


wow, i was freaking on fire in the rack today. i had the whole power rack a rockin'..crash!crash! crash!...DAMN!!!!!!!! although by time i got towards the end of my routine i was spent...i was so spent cardio and incline curls were out of the question..but i figured it was all good with the way rack pulls and T-bar rowes went..big improvements on both for me.

[adidamps2]

15 sep 06

tire pulls

total time: 30 min

sm tire
fwd pulls 300ft
backward pulls 300ft

big tire
fwd 300ft
backward 300ft
side step X-over step L/R-R/L 150ft/150ft
bearcrawl+sandbag 200ft **tough pull**
2handed backward pull (shoulder retracted) 200ft
walking pullthroughs 80ft
2 handed behind the back fwd drag 80ft

total distance: 2060ft

**the pullthroughs were extremely difficult..wore me out b this time..but i can deffinetly tell the endurance is goin up as the small tire 600ft was a breeze..may have to step it up w/some sandbags or something next time...**

[adidamps2]

16 sep 06

BB bench
135x3- 10 sets >30sec rest between sets
**need to push the wt up on this to make it effective..135 was intirerly too light**

Floor DB press
52.5x10 reg grip
60x6-2sets hammer grip
**interesting exercise, will work on more wt**
Timed DB incline press
60x9 (50sec..too heavy to use)
40x30 (2:30sec, smoked)

rev grip bench
135x10
135x8

V-bar tri PD
100 x22/17/13/10/6/2 1min or less rest between sets

cybex tri extensions
60x22/17/13/10/6/2 1min or less rest between sets
**freaking tri's were severly engorged after these 2 exercises**

push press
95x10
95x9
**workin on form here**

face pulls
100x15-2sets

10 min pre-work out cardio

execellent work out! although bench was a lil light, over all impressed w/routine. i have a feelin i am goin to see a lot of progress in my bench out of this.

[adidamps2]

20 sept 06

front SQT
135x10
185x6
210x3
210x4
210x2
******ty**
BB SQT
295x3
225x6**straight **** set**

1 legged press
4 plates X10ea

hips
AB- 155x30
AD- 140x20

SLDL romain
205x6
205x5
**bull******

standing calf mach
450x10
450x9

cables crunches
140x20-2sets

10 min pre/post work out cardio

well felt a wee tired and next to zero energy today. this is the 3rd straight day w/40 or less carbs, only a few hrs of sleep last night and also didnt eat enough yesterday, on top of the fact that i havent hit legs dirrectly in like 8-9 days (besides some tire pulls)..these are not excuses but reason i know effected this work out today. i should have nailed the 210 and hit all my reps on SLDL and the 225 should have been well over 6. will make adjustments as neccassary..upside is today is carb day..PASTA NIGHT!!! oh and i am off to taco bell..yea i know! but i dont care, i want some good tasty 7 layer crunch wrap..need to feed the beast.

[adidamps2]

21 sept 06

Tire pulls

Total time: 33:30

Small tire
Fwd 300ft
Backward 300ft

Big tire
Fwd 300ft
Backward 300ft
Side pull x-over steps L/R, R/L 150ft/150ft
Lunges 100ft
Over head arm pull 100ft
Big tire carry + chain + sandbag 300ft **PR**

Sand bags
Farmers walk 2 sandbags per hand 300ft
Fireman carry (duffle bag 4 sand bags ~100lbs) 600+ ft

Total distance: 2900+ft **PR**

[adidamps2]

24 sep 06

BB flat bench
135x10
185x5
200x3
210x3
215x3
220x3
225x3
225x2
175x10
**changes my grip and made sure my form was down pat, could have hit more but was satisfied w/225, possibly could have hit 235, felt strong**

flat DB hammer press
50x12
50x10
50x11

incline DB press timed (3:47)
40x37

CGBP
135x6-2sets

V-bar tri press down
100x23/18/14/10/5

cybex tri extention
60x 23/18/14/10/5

rev pec deck
95x15-2sets

10 min pre work out cardio

had more planned, but football was on at the house and family was waitin on me.
other wise felt great in the gym and strong on all my lifts. excited about my 225 bench. really focused on my form and grip and nailed it all easily. besides trying to bench once every ten days before, i was flat back/no leg drive benching, bah! did soem reading and video watching and saw were i was making my mistakes. its own now!!

[adidamps2]

25 sep 06

DEADS
135x10
225x3
295x3
315x3
365xmiss
365xmiss
335xmiss
315xmiss
**pleased yet pissed i missed the 365, shouldnt have pulled the day right after heavy benches**

hypers
+25x12-2sets

CG low cable rowes
170x8
170x6

CG high lat PD
140x8
140x7

BB curls
70x8-2sets

rev E-Z bar curls
65x8-2sets

ab machine
100x12-2sets

10 min pre work out cardio

i dont think my CNS was as ready as i was for deads today. although i felt strong and good to go, i wasnt. next deads day it will be differnt. i will have it spaced out further, unfortunetly i couldnt do that this week.

[adidamps2]

29 sep 06

BB bench (spd work)
175x3-10sets
**45-50sec rest between sets**

Floor DB hammer press
70x8
70x7
70x6
**2min rest periods**
Timed DB press inc
40x59 (5min 30 sec)
**tri's were fried by the end of this**

i was gonna do a lil more lifting, but i was lifting at work at night, and right after i finished my timed DB press, some jack ass jumped off a boat and i got called back into the shop... however in retro spect i think that was more than enough bench work.

[adidamps2]

03 oct 06

SQT
135X10
185X10
225X10-2SETS
**took it easy cuase of lower back strain**

Leg press
8plates+ 60 lbs X20

Hips
AB- 165x20
AD- 155x20

Rack GM (almost 90 degrees)
135x6
135x10

Machine calf raises
456x10-2sets

That was it due to low back and trying to take it easy
--------------------------------------------------
04 oct 065

Tire pulls
Total time: 22 min

Sm tire
Fwd 300ft
Backward 300ft

Big tire
Fwd 300ft
Backward 300ft
Side step X-over LovrR/RovrL 150ft/150ft
2handed rev tire drag + sand bag 120ft

Total distance: 1620ft

Could tell it had been a while since I last pulled tires..wore me out quick..and I am sure the low back strain didn’t help…
-----------------------------------------------------

06 oct 06

Bench press
135x10
200x3
215x3
225x2
225x2
230x1
235x1
240x1
**lifted BB at a different gym, the oly bench is set higher than I am use too…took a minute to get use to the set up, however I wasn’t gonna let not hitting 225 for 3 not let me push more wt, I felt strong, just an awkward bench**

Flat hammer DB press
50x13
50x12
50x11

**2 hrs later I went back to hit up this stuff**
Rope trri PD SS (SS = super set)
140x8-2sets

Cable crunch SS
140x20
160x20

H-bar seated French press
50x8 (not counting bar wt) -2 sets

Seated DB shoulder press
50x8
60x6

1 arm rear delt cable pull
40x10 ea arm-2sets

Face pull w/rope
100x20

Ab mach SS
110x12
110x15

Decline sit-ups SS
X15
X15+8lb medice ball

That was it all the 2nd part was under 45 min

[adidamps2]

09 oct 06
started starter 3 today 2-3X ED

rack pulls (form right below knee lvl)
280x10
330x8
375x5
405x4
420x1 (palms started burn...no calus tears though)
445x miss (attempted 3 times once sumo..missed all)
280x15
** i think if my palms werent on fire i would have done better...back felt strong..even the strained area..palms just hurt too much**

10 min pre-work out bike cardio

will go back to gym a lil later to get rest of work out in...

[adidamps2]

Rest of work out

Romanian DL
205x6
205x6

T-bar rows old school v-bar handle
3px8
3p+25lbs X5
2px12

Hammer iso lat hi-row rev grip
2px5
2px4

DB hammer curls
40x8
40x6

Inc DB curl
30x9

Ab work

10 min pre-work out cardio

[adidamps2]

14 OCT 06

SQT
135x15
205x15-2sets
**185 may have been a better starting point, will stick w/205 till i get it comfortably**

romanain DL, sumo stance
115x15-2sets

BB bench
135x15
155x15
155x12
**will drop this from 3 sets too just 2 sets next time...155x15 was more challanging than i thought**

T-bar rowes w/v-bar old school unsupported
2p X15-2sets
**practically threw-up during these**

face pulls
70x15
70x15
**up poundage next time**

E-Z bar rev curls
40lbs+bar X15

H-bar seated french press
30lbs+bar X15
**too light, will increase wt next time**

standing calf mach
120x15-2sets
*8differnt mach, and 120 felt heavier on this than other calf mach i normally use**

ab crunch mach
110x15-2sets


holy crap, i have too say that all though i havent hit the wt's in about a week, this program beat the piss out of me. going from a routine that typically has me hitting 3-5 reps and resting 5-7 min between sets too a routine were i am pushing 15 reps and resting maybe 2 minutes between sets was debilitating...i was physically drained and prepared to toss my last meal every were by the end of this work out...this work out lasted near an hr..
i have a feeling endurance is goin to go up by doin this and by time i get ready to hit the PL routine again i should be well rested and ready too go..

[adidamps2]

16 oct 06

SQT
135x15
210x15

romanain DL, sumo stance
120x15-2sets

BB bench
135x15
160x15 rest pause

T-bar rowes hand over hand old school unsupported
2p X15-2sets
**again almost threw-up during these**

BB shruggs
225X15 rest pause
**tuffer than expected**

face pulls
80x15-2 sets

E-Z bar rev curls
70x7/60x8 total of 15 reps drop and switch
**diff gym, diff bars**

E-Z bar seated french press
60X15

standing calf mach
300x15-2sets
**differnt mach, diff gym than last time**

ab crunch mach
110x15-2sets

10 min pre-work out cardio

went to a differnt gym today, hand lil one with me...spent about hr 15min in gym total...these work outs are brutal...

[adidamps2]

22 oct 06

deads
135x15
185x15-2sets

inc DB press, hammer
40x15
65x15 RP

BB shoulder press, standing
45 x15
90x10 RP
**went to heavy**

leg raises
X15-2sets

short and sweet...took about 40 mins total

[adidamps2]

24 oct 06

hack SQT, BB
135x15 RP
155x15 RP

GM, rack
135x15
155x15 RP

inc BB bench
45x15
115x15
135x15 RP

rack pulls, knee lvl
225x15

shrug, DB
65x15-2sets

rear delt x-cable xtn
20x15

BB curl
70x15 RP

tri-PD, rope
70x15
80x15

inc situps
x15-2sets

10 min pre work out cardio

whew! another devastating work out. i think my traps are going to explode right now..need to work on my BB hack form as i kept scraping the back of my calf and runnin into my arse w/the bar.

[adidamps2]

missed all of last weeks training (also last week on). Sunday 18 march 07 i dropped all ORALS and baisically did nothing but relax before i started PCT this week (monday 19 March 07). PCT (Ralox 4 weeks and Nolva 1 week)
---------------------------------------
19 march 07

sqt, standard
135x10
225x8
255x6
275x4
felt strong, and could have put more up for 4

leg XTN
140x20

leg curl, seated
8p x20

standing calf raises
200x10

flat BB press
45x20
135x10
185x10
155x12
**will be ending benchw/70% body wt BB press**

Inc DB press
65x8-2sets

T-bar rowes unsupported V-grip
2p x12
2p+35x10

hi-lat cable pull down CG
10px10-2sets

DB press, shoulder, seated
25x30

seated DB curl
25x10 ea

tri PD, rope
100x20

work out time:1 hr

post cardio: 10 min seated cycle moderate intensity

surprisenly stronger than i expected. also alot more endurance than i expected as well. i feel very strong right now and diet is pretty solid at a lil over 3K a day. i'm giving my self one day a weekend to kinda pig out but keeping it as structured as possible during the week (providing family and/or work dont mess it up).
--------------------------------------------------------


22 march 07

Deads, convo
135x10
225x8
275x6
295x4
315x2
**could have easily pulled another 20-30lbs off the floor**

leg press, 45degree mach
8px20 rest pause

lying leg curl
100x10

standing calf press
495x10
**this is why i hate lifting at 2 diff gyms that a ~295lb difference, very misleading to the ego**

BB declines
135x15
185x10
155x12 (70% bdy wt)

flat DB press
70x8
70x6

iso-lat hammer machine (alternating L/R)
45x10ea
70x8ea
**really could feel the lat being punished here**

seated mil press
45x10
95x8

E-Z bar rev curls
50x12

dips
bdywtX9

work out time: 1hr

post work out cardio: 15 min tred mil 3.0 incline 3.5 ave spd

alright a full week of PCT almost down and i am feeling stronger and more aggresive than when i was ON. go figure. libdo is through the roof, only down side seems to be my anger lately. i find myself snappin every ones head off the last few days. try to keep this in check. but other wise i feel great and my lifts are all strong and getting stronger. this was unexpected as i had planned on some sort of drop in strength and endurance. also i am commiting to full body work outs. i feel 10x better when i do these than when i do the PL routine. i dunno why but i do. so 2 days a week of full body routines are what i will be doing for now atleast.

[adidamps2]

27 march 07

BB stationary lunges
barx10
95x8
115x6
135x4
**1st off doing these in a power rack blows, second this was the 1st time in ages i have lunges so the wt will go up drastically the next few work outs**

single leg XTN
70x10/8/6/4
**no rest 10 reps R, 10 reps L switch back for next set**

single leg seated leg curls
5px8/4/2
**same prinicple as XTN**

Inc BB press
barx20
135x10
185x8
155x12
**felt slight discomfort in these in right shoulder???**

decline DB press
65x10-2sets

bent over DB one arm rowes
65X10 ea-2sets

low-lat iso lateral hammer mach (alternating arms)
70x10ea-2sets

cable side laterals (shoulders)
30x12

E-Z bar curls
50X10
**do not count bar for this**

E-Z bar seated french press
50x18
**no bar wt counted**

total time 1hr 10min

post work out cardip
tredmil: 10min
**was suppose to be on a 4degree incline however 8 min in i realized the elavation setting was broken, so it was all done on 0 :(**

also i felt like complete POO yesterday as well and was not 100% at all. i feel better today but still not 100%. hopefully by next lifting day i will be.

[adidamps2]

30 March 07

Rack pulls (knee level)
135x15
225x10
315x8
365x5

SLDL
225x10
**I may need to add in another set here**

DB pullover
45x12
55x10-2sets
**the focus here was to try and hit the pecs, I feel as though I may have missed:(**
i may use an E-Z bar next time

Hammer Decline press (alternating)
70x12 ea
90x12 ea
**more wt to hit the chest here**

Bent over BB rowes
95x10
135x10
135x10
**1st time doin these**

Supine row
Bdy wt X8
Bdy wt X9

Face pull, rope
110x18

Over head cable curls
50x12

Rev bench press, smith machine
135x15


Total work out time: 1hr 15 min

Post work out cardio: 10 min seated cycling

[adidamps2]

02 April 07

SQT
135x10
225x8
260x6
280x4

GM, rack
135x15

leg XTN
140x22

leg curl, seated
110x30

calf raises, standing machine
405x10

Flat BB press
45x20
135x10
190x10
155x16

inc DB
65x10
65x9

T-bar row V-grip
2p x12
3p x10

hi-lat cable pull down CG
110x12-2sets

seated DB shoulder press
25x32

seated DB curls (alternating)
25x11ea

tri press downs, rope
100x22

total time: 1hr 15min

still fell in the gym. i moved up in wt or reps (a fe wmoved up in wt and reps) in most exercises. 2 weeks into PCT, this is start of week 3. still keeping cals moderately high and carbs low. look forward to thursday work out.

[adidamps2]

06 Apr 07

Deads
135x10
225x10
275x8
295x6
315x4
**had to take belt off for the 315, almost puked right then and there as I started my pull**

Leg press
8p X20

Lying leg curl
100x10
**kept getting wicked calf cramp**

Calf, standing raises
495x12

BB decline
45x15
135x10
190x10
155x14

Flat DB press
70x9
70x7

Iso-lat hammer mach (alternating)
45x13
80x10
**80 was a tuff set**

Seated mil press
45x10
95x12

E-Z bar rev curls
50x12

Dips
Body wt X10

Hit gym after night shift. Was running on fumes as far as energy goes. I am happy with progress, but know that I could have had a better day. again made solid gains in either reps or wts on several lifts. So a very satisfying day. next week should be good too. 3 weeks of PCT down, and feeling good.

[adidamps2]

09 April 07

24hr fitness gym
**i will be tracking progress at both gyms as i notice my numbers vary from gym to gym**

BB lung
barx10
115x8
125x6
140x4
**these are tougher to advance in wt than i thought**

single leg xtn
75x10/8/6/4
**switch between legs set for set, no rest**

single seated leg curls
60x10/8x6
**same as leg xtn**

back atk mach
150x30

BB incline
barx10
135x10
185x10
155x13

decline DB press
65x12
65x9

low-lat hammer iso mach (alternating)
1px10
1p+25 x8

cable lateral raises (shoulder)
30x14ea

E-Z bar standing curls
50x10

E-Z bar french press, seated
50x12

cable crunches, rope
140x30

total time: 1hr 10min

alright i need to sub something else in for the BB inclines. they just seem to really wreak havok on my right shoulder. i think i might go with the Hammer press incline as both gyms i go to have one. DB inclines do not hurt my shoulder either, so they may be a second option. other wise i am quite pleased with my over all progress on these full body work outs.

[adidamps2]

13 April 07

24hr Fitness

Rackpulls (knee lvl)
135x15
225x10
315x8
365x6
385x4

SLDL, sumo
230x10

front sqt, BB
135x12

DB pullovers
45x12
55x12-2sets

Hammer decline machine (alternating)
80x12
95x12
70x15

B.O. BB rowes
95x15
135x10
155x10

Rev supine push-ups
9
8

face pulls
110x20

over head cable curls
50x15

Smith Mach rev BB press
135x15


total time: 1:15 min

felt good in the gym today. hit every thing hard. more and more wts and/or reps moving up.

[adidamps2]

16 April 07

BASE GYM

SQT BB ATG
135x10
235x8
265x6
285x4
**felt like i had more n the tank for these**

GM, rack
145x15

*leg XTN
145x20 rest pause

*leg curl, seated
8p+5lbs X20 rest puase

*standing calf raises
200x10
*no rest between these, just enough to set em up*

flat BB bench press
95x20
145x10
195x10
155x17 rest pause
**the 195 was crippling, i thought my RT pec was about to explode**

Inc DB press
65x8
65x7
**loss a few reps here, but i expected due to BB press and quicked pace on leg work**

T-bar rowes, V-grip
2p+10x12
3p+10x10
**walked briskly to the nearest exit out side so as to not blow chunks on the gym floor**

hi-lat cable pull down CG
11pX13
11pX10

seated DB shoulder press
30x25

Seated DB curls (alternating)
30x10ea

rope press downs
110x15
**called quits here @15 too spent**

total time: 1hr

busted my ass in the gym, kept most rest intervals down to or about 2min. which played a big role in the pukish feeling i had by the time i got to the T-bar rowes and the lat PD's...

[adidamps2]

15 may 07
24HR fitness

Sqt BB
*135x10
*185x10
*205x10
*225x10
**275x5
**315x2 (parrellel)
*225x5-5sets
*1min rest periods
** waited 2 min

bb bench
bar x15
135x10
155x10
185x9
225x2
225x1
185x5-5sets
1min rest periods except for 225 2min

T-Bar row w/V grip unsupported
2px10
+25x10
+35x10
3px9
+25x4.5
4px1
3px5-5sets
same rest periods as other lifts

total time:1hr 13min

well GVT just wasnt workin...so i am doing a bastard-ized 5x5. and those 3 were more than enough...

[adidamps2]

18 May 07

24 hrfitness

Bear
barx5
65x5
85x5
95x5
105x3
110x3
85x3-5sets
all 2 min rest peroids, just to taxing to try and do 1 min rests

rack pulls
135x15
205x10
225x10
315x8
375x6
385x2
315x5-5sets
all rest periods were either 1.5-2 min...

hammer strength wide grip seated bench press
1px18
2px15
3px7
+10x5 **PR**
2p+25x10
2p+25x7
2px10
1 min rest periods through out

total time: 1hr 12min

the bear will be subbed from week to week from now on with (hang cleans and BTN push presses)

[adidamps2]

22 May 07
24 hr fitness

Sqt BB
135x10
185x10
205x10
225x10
275x5
315x3 (par)
225x5-5sets

BB bench
barx10
95x10
135x10
155x10
185x10
205x3
225x1
185x5-5sets

T-bar rowes w/V-handle
2px10
+25x10
+35x10
3px1
**too drained to continue**

total time: 1hr 15min
used 1 min rest periods through work out..except for heavy sets...

i realized quickly that from last work too this work out i was not fully recovered.
may cals have been constent @ around 2800-3500cals ED, however i am going to have to increase this to keep up with work out demands. i am finding my self zapped of all life and energy at times. i know its due to "low" cal intake. so i will shoot upwards of 3500-3800 and see how that goes. you'd think that 2 work outs a week would not require so much calories, but i guess i am pushing the thresh hold training wise and CNS wise for myslef on these sessions. adjust to be made...

[adidamps2]

05 June 07

BASE GYM

SQT
135X10
205X8
245X6
275X4
**surprised @ lack of strength loss, had more but held back**

GM, rack
135x15

Leg xtn
130x20

Leg curl, seated
6P x 22

Machine, standing calf raises
180x12
there was no rest period between these exercises except fot the time it takes to set them up.

Flat BB bench
45x20
135x10
185x10
155x12

Inc DB press
55x10
55x7

T-bar row w/V-grip
2P X12
3P X10

HIGH LAT CABLE PD, CG
9P X15
9P X10

SEATED DB SHOULDER PRESS
20X30

SEATED DB CURLS
20X13ea

Total time: 56min not counting bike time
rest interval were between 1min-2 min between sets adn between 2-4 min between exercises.
Pre-work out bike: 10 min

Missed tri’s and abs due to son missing school buss, I had to leave gym early to go take him to school.

After taking a week ? off I was amazed that I had loss so little strength. I had eaten big for the week and ? off and I think it has paid off. I had plenty of energy and I don’t feel wiped out so far the day after.
Next lifting day will be Thursday. Hopefully Friday I can get a tire pull session in. that is my plan right now.

[adidamps2]

07 june 07

24 hr fitness

rack pulls (knee level)
135x15
225x10
315x8
365x6
385x4
225x15

SLDL (wide stance)
225x8

leg press
8p X20 rest pause

leg curl, lying
90x10

calf raises, machine
405x12
no rest between these, set up and GO!!!!

INC BB bench (smith mach)
135x10
155x10
185x8
135x10

flat DB bench
60x10
60x10

iso-lat hammer mach PD (under hand grip)
45x12
85x12
**wt per side**

seated BB shoulder press (smith mach)
95x15
115x10

E-Z bar rev curls
50x15

dips
Body wt X 10

cable crunches
140x20+10
**cranked out 20, stood up took few deep breaths went back down for 10 more**

total work out time: 1hr

pre work out cardio: bike 10 min
post work out cardio: tredmil interval training 10 min

awesome work out...rack pulls were right were i left off and only a few exercises were lagging wt or rep wise...very satisfied.
today i ahve planned tire pulls/drags if the weather stays nice and things go as planned.

BTW i ended up breaking off 4300 cals yesterday. and i feel good.

[adidamps2]

08 June 07

TIRE PULLS

warm-up
moderate sprints 50yrds X4
**these were not timed or full out**

Tire pulls (all ~50yrds)
small tire (approx wt w/chain ~46lbs) fwd x2
small tire backward pull x2
big tire (approx wt w/chains ~68lblbs) fwd x2
big tire backward pull x2
small tire fwd x2

Total distance: 400yrds (600 counting sprints)
Total time: ~23 min
**not counting warm-up time**


def could tell this was the 1st time i had done these in a LONG time.
i was spent. i plan on working back up to my old levels of pulling. time will increase upward to 45 min and more wt and numorous other variation of pulls/drags will be utilized.

[adidamps2]

12 June 07

24 HR fitness

DEADS
135x10
225x10
275x8
315x6 **PR**
335x4 **PR**

Back attack machine
170x20

S. Leg XTN
70x10/8/6/4
** single leg, no rest switch between legs**

S. leg curl, seated
60x10/8/6/4
**same as leg XTN reps**

Decline BB press
Bar x10
135x10
155x10
185x10
155x15 RP

Inc cable flies
30x15
20x20

Low-lat iso hammer mach, alternating arms
1px10
1p+25x10
**Wt per side,

Cable lateral raise, shoulders
20x15

E-Z bar curls, standing
70x8
45x8
Immediately drop wt and continue

E-Z bar seated French press
70x15
45x18
**same as curls**

Leg lifts
Bwt x20

Total time: 1hr

Pre-work out cardio: cycle 10 min

Felt strong and full of energy to hit the wts hard and fast.
Will be back in the gym Saturday morning and then off to a aChuckycheese type place for my oldest sons B-day party. I plan on wasting a lot of calories chasing him and his friends through a maze of tunnels and whatnot at the place. They have a huge indoor junglegym type thingie.

[adidamps2]

16 June 07

24 hr fitness

walking DB lunges
25x2
35x2
45x2
45x1 1/2
**alot tougher than expected, but i lik ebatter than stationary lunges**

Crazy 8's leg XTN
90/85/80/75/70/65/60/55x8ea
i can no tlie i had to stand up mult times to get the blood out to continue

Crazy 8's leg curls, seated
80/75/70/65/60/55/50/45xea
i actually accomplished this with out to much discomfort

E-Z bar pull overs bridged
45x15
50x15
50x12

Floor BB press w/"punch", SS w/flat DB press
BAR x15, -
135x12x, 35x12
155x8, 35x10

BO BB rowe
95x15
135x10
155x10

face pull, rope
100x20

down the rack DB curls
start 50 -> 35 (my gym has 2.5lb intervals) drop to 20, finish off with 15's

smith rev bench press
missed do to time

cable cross crunch
missed do to time

total time: 1hr

pre-work out cardio: seated cycle: 10 min

Safari Sams...tunnel runs and play time 1hr or more...
have pix will post later.

ran short on time due to sons B-day party that morning.

[adidamps2]

18 June 07

base gym

10 min seated cycle cardio

BB sqt
135x10
asked to leave because apparently CG members are no longer allowed to stay after hrs ot work out. if i woul dhave known this i woul dhave went straight over to the 24 hr fitness. i was freaking PISSED!!!

25 min gap

24 hr fitness

BB SQT
135x10 again!!!!
185x10
235x8
265x6
290x4

GM, rack
155x15

leg XTN
145x22

leg curls, seated
110x25

calf raises, standing, machine
420x15
no rest between these exercises

BB bench press
95x20
145x10
195x10
155x15

inc DB press
55x10
55x10

T-bar rowes w/V-handle
2p+10x15
3p+10x10

HI-Lat cable PD CG
110x15
110x12

DB shoulder press, seated
22.5x30

seated DB curl, alternating
30x10 ea drop to 20x5 ea

tri cable press down, rope
110x18 drop pin to 60 x15

ab machine
110x25

total time: 1hr 12 min

post work out cardio: 10 min seated cycle

i was lived about the base gym deal. my legs were still fried and my glutes were sore as hell from the lunges, however i had a really good, solid work out. felt strong as an OX. cant wait till later this week for rack pulls.
calories reduced to 2800 non work out 3200-3500 work out days.

[adidamps2]

22 June 07

24 HR Fitness

Rack pulls (knee level)
135x15
230x10
320x8
370x6
390x4
225x20

SLDL
225x8-2sets

Leg press
8px10
6px10
4x10
2x22 (FRIED CHICKEN MF'ers!!)
**only rest here was stripping wt off, to get back under it**

leg curls, lying
90x10-2sets

calf raises, standing, machine
495x10
450x8
**no rest here, strip n' go**

Inc BB press, smith
bar x20
135x10
155x10
185x8
135x8**no rest btween 185 and this**
started to struggle under "155" and couldnt figure out why, then i realized i had upped the wt to 185...what a smuck i am LOL

Flat DB press
60x12
60x10

ISO-LAT, HI hammer mach (alternating)
45x15
90x8
80x5**drop set**
70x5**drop set**
no rest between 90 and down**

seated BB shoulder press, Smith
95x20
110x12

E-Z bar rev curls
50x15
45x10
**no rest**

Dips, body wt
X11

cable crunch
140x30

total work out time: 1hr 17minutes

pre-work out cardio: 10 min seated cycle

another good work out in the log. calories are steady at 2800 non work out and 32-3500 work out days. strength and stamina seem to be improving every work out so far. this work out was after a long night shift of 12 hrs, and had been up over 16hrs.

[adidamps2]

25 June 07

24 Hr Fitness

Deads
135x10
225x10
295x8
335x5
355x2
**i tried to up my LB'age to fast +20lbs was retarded. i would have been better off uppin +5 or 10LB's but i let my eargerness to rep 315x8 get the best of me :(**

Back attack machine
170x25

single leg XTN
75x10/8/6/4

single leg curls, seated
65x10/8/6/4

Decline BB press
bar X20
135x10
160x10
195x10
155x17?
**i believ i hit this many?? i forgot to log it :( but i know i hit it rest puase style**

Inc Cable flies
20x20
20x20
10x5
**no rest between 20x20 and 10x5**

low-lat hammer machinealternating
1p x15
1p+35x10
+30x3
+25x3
+10x5
all drop setted, strip and go

1 arm DB bent over rowes
70x10-2sets

cable lateral raise, shoulder
20x15

E-Z bar curls
75x8
45x10 rest pause

E-Z bar seated french press
75x15
74x12
**both curs and french press were drop setted**

leg lifts
25

total work out time: 1hr 24min

pre-work out cardio: 10 min seated cycle
post-work out cardio: 10 min seated cycle

besides my over eagerness to rep 315x8 deads, my work out was great. again strong and focused. energy levels high. next work out will be thursday or friday night.

[adidamps2]

07 July 07
24 hr fitness

Rack pulls (knee lvl)
135x15
235x10
325x8
375x6
395x4
255x15
** my forearms and lats were screaming when I hit that 395**

SLDL sumo stance
255x5
255x3
**upped wt to fast**

Leg Press
5px10
4px10
3px10
2px10
1px25
**strip and go from 5 p per side down, no rest. PR for OVER ALL reps**

Calf raises, standing machine
495x10
450x8
**no rest here between wts either**

Inc smith BB press
135x10
155x10
185x7
155x10
**S-T-A-L-L-I-N-G!!!!!!! errrrrrrr**

Flat DB bench press
65x10
65x9

Iso lat hi-hammer machine
45x15
80x10
70x5
55x6
**no rest between 80-55**

Smith BB shoulder press
95x12
135x10
**went up 20lbs and felt good on 135**

E-Z bar rev curls
60x10
55x6

Dips
Body wt x 12
**so far every week I have went @ least 1 rep here**

Cable crunch, rope
140x30
140x15

Total work out time: 1hr 14 min

Pre-work out cardio: 10 min stationary cycle
Post work out cardio: 10 min stationary cycle

Over all a very succseful work out session. Again got carried away trying to up wts too quickly with my SLDL, however over all work out went well. My incline smith press is stalling a wee bit. But I am sure I can either over come it or just change it out for a hammer press instead. Plan is to hammer past platue. Hopefully with the addition of intraXcell in my supp arsenal I can muster past it.

A few updates:
Wt: 215 (+2lbs)
BF: ~15% (-2% from last check)
+/- 2-3% variable
Waist: 36inch hasn’t changed in a few moths.

Diet is steady at 2800 cals +/- 200cals from day to day.
Macro break down is still ~65% fat, >5% carbs (after minusing out fiber), 30 + % protein

this will be the last post in this thread.
as i have a new supp thread started and one in the keto area as well.

not that many people, actuially only one has posted here any ways...LOL