So this is me

[dbluegoat]

oh and how awesome it is.......One year ago tomorrow i started this log.....makes tonight even more special.

[dbluegoat]

woot!!!!!! so it was a year ago today I started this log....and to celebrate I went and had a great saturday workout, the gym opened the daycare up again starting today.

I love my saturday workouts......

[Freddie Beef]

Originally Posted by dbluegoat

woot!!!!!! so it was a year ago today I started this log....and to celebrate I went and had a great saturday workout, the gym opened the daycare up again starting today.

I love my saturday workouts......

Things are starting to look even better it seems. Glad things are working out for ya.

[dbluegoat]

Chest/Tri's

Flat BB Bench
set 1 135lbs 12 reps
set 2 205lbs 3 reps
set 3 225lbs 5 reps
set 4 235lbs 3 reps *PR
set 5 225lbs 4 reps
set 6 205lbs 5 reps
Incline BB Bench
set 1 155lbs 7 reps
set 2 185lbs 6 reps
set 3 175lbs 5 reps
Cable EZ Bar Tricep Pushdowns 190lbs 4 sets 12 reps
Cable Flyes 70lbs per side 3 sets 10 reps
Tricep Cable kickbacks 40lbs 4 sets 6 reps
DB Incline Press 40,45,50lbs 3 sets 12 reps
Overhead Cable Tricep Rope Ext 130lbs 4 sets 8 reps







F11 Results-Weightlifting

1hr 20mins

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

F11 Results-Cardio

CARDIO-TREADMILL-Avg-3.6 MPH/INCLINE 3.0 (Approx. 0.60miles)

10mins


Love my saturday workouts, its just refreshing to wake up, eat and go.....not having worked all day or whatever. Felt great, back a little sore from last night but I did do some strong benching with no spot, I was brave enough to put up 235 for 3 which is the first time I ever went over 225. Felt awesome and scary at the same time. Hit the treadmill for some quick good cardio. Great day, great week.....loving life right now.

[Freddie Beef]

A big part of lifting big is the mental obstacle. Remember, it is a number, dont let it get to ya. Dont think of it as "oh my, I have neve done this, I wonder if I can do it" visualize yourself getting ready, getting the bar of the rack, and getting down adn up, visualize it as a bar with weights, not a number, one thing I did was the night before a workout, I would visualize and think about my whole workout rep by rep, set by set, as I was going to sleep, I would visualize the movement, the muscle contraction, everything, over and over, it made me have great strides in my lifts. I assume it was some kind of subconcious thing. Try it. Trust me.

[ZidaneValor]

Good advice from Fred.

I'm on Starr's/Madcow's 5x5, so I'm consistently putting up PRs. I usually just take a deep breath and mumble "Light Weight" to myself.

[dbluegoat]

Originally Posted by toobigfred

A big part of lifting big is the mental obstacle. Remember, it is a number, dont let it get to ya. Dont think of it as "oh my, I have neve done this, I wonder if I can do it" visualize yourself getting ready, getting the bar of the rack, and getting down adn up, visualize it as a bar with weights, not a number, one thing I did was the night before a workout, I would visualize and think about my whole workout rep by rep, set by set, as I was going to sleep, I would visualize the movement, the muscle contraction, everything, over and over, it made me have great strides in my lifts. I assume it was some kind of subconcious thing. Try it. Trust me.

yeah that is one thing that really seemed to be different last night, I was mentally strong, I fooking knew I was pulling it......I am hurting now, lol....three hardcore days in a row all with pr's....my poor joints. Time to rest and eat for the rest of the weekend.

hope the damn bears do good tomorrow

[Freddie Beef]

Originally Posted by dbluegoat

yeah that is one thing that really seemed to be different last night, I was mentally strong, I fooking knew I was pulling it......I am hurting now, lol....three hardcore days in a row all with pr's....my poor joints. Time to rest and eat for the rest of the weekend.

hope the damn bears do good tomorrow

It always sems like thet get pieces of the puzzle, but never the whole thing, y;know, a goodd quarter back, but ****ty recievers, a great running back, ****ty oline, when the O is good, teh D sucks. I dont know, surely the stars will allign in their favor soon.

[dbluegoat]

Back/Biceps


Rack Pulls
set 1 135lbs 10 reps
set 2 225lbs 5 reps
set 3 315lbs 3 reps
set 4 405lbs 1 reps
set 5 495lbs 1 reps
set 6 545lbs 1 reps *PR
set 7 495lbs 1 reps
set 8 455lbs 3 reps
set 9 405lbs 6 reps
set 10 365lbs 7 reps
set 11 315lbs 10 reps
Seated Body Masters Lat Pulldowns 180lbs each arm 4 sets 8 reps
Seated Body Masters Alt rows 205lbs each arm 5 sets 6 reps
Alt DB Hammer Curls 60lber's 3 sets 8 reps
Rope Cable Curls 85lbs 4 sets 10 reps




F11 Results-Weightlifting

1hr


Another good back night, didn't have alot of time but got in my core stuff that I like to do. Banged out a PR on rack pulls, 545lbs.....regardless of it being a smaller rom exercises, pulling 545lbs up at all is very cool. Makes you feel like a badass mother...

Good day on the nutrition also, real clean.
Chest tomorrow night and cardio.

[dbluegoat]

Chest/Tri's


Incline BB Bench
set 1 135lbs 7 reps
set 2 185lbs 3 reps
set 3 205lbs 5 reps *PR
set 4 205lbs 5 reps
set 5 205lbs 5 reps
set 6 185lbs 6 reps
Flat BB Bench
set 1 135lbs 8 reps
set 2 205lbs 5 reps
set 3 225lbs 3 reps
set 4 205lbs 5 reps
set 5 185lbs 7 reps
Cable V Bar Tricep Pushdowns 215lbs 4 sets 8 reps *PR
Pec Fly Machine 175lbs 4 sets 8 reps
Tricep Cable kickbacks 40lbs 3 sets 10 reps
Cable Tricep Rope Extensions 130lbs 3 sets 8 reps
Cable Flyes on Multi Machine 140lbs 4 sets 10 reps
Overhead Cable Tricep V Ext 70lbs 3 sets 8 reps




F11 Results-Weightlifting

1hr 30mins


Well i have felt pretty tore up today, lots of soreness, tendons, joints...everything just achy, been busting ass pretty hard since last thursday so I am due for some good rest.
Anyways, I started with incline BB bench tonight, never have done that before and I was able to put up 205 as a PR, 3 sets of 5 even, felt damn good.
Blasted the **** out of my triceps as usual.....overall good night, just took a little bit to get loosened up and in the groove.
Tomorrow might be rest or just cardio......

[dbluegoat]

Legs

BB Deadlifts
set 1 135lbs 10 reps
set 2 225lbs 3 reps
set 3 315lbs 1 rep
set 4 405lbs 1 rep
set 5 445lbs midshin fail
set 6 425lbs 1 rep
set 7 405lbs 1 rep
set 8 365lbs 3 rep
set 9 365lbs 3 rep
set 10 315lbs 6 reps

Reverse Incline Leg Press
set 1 360lbs 10 reps
set 2 450lbs 10 reps
set 3 450lbs 8 reps

Super Seated Leg Ext
set 1 190lbs 10 reps
set 2 190lbs 10 reps
set 3 190lbs 8 reps

Lying Leg Curls
set 1 115lbs 8 reps
set 2 115lbs 8 reps
set 3 115lbs 8 reps

F11 Results-Weightlifting

1hr 20mins


Well I am having an incredible week.....I felt like dog ass after last night and this morning, joints sore everything, I really planned on rest or cardio only but after eating good all day and some motrin this morning I decided to do legs....lol and deadlift again!
I honestly told myself I would only go to 365 and do reps but screw it....felt good and almost had 445 for a pr but I got off balance and was leaning to far forward to recover. did get it mid to high shin almost to knees. 425 and 405 though went up dare I say....easy?
Its amazing what the body can adapt to and what actually eating near or over maintenance can do for you.
No doubt though I am resting tomorrow!

[dbluegoat]

so I rested thursday, yesterday was

Shoulders

Standing BB Military Press
set 1 95lbs 10 reps
set 2 135lbs 5 reps
set 3 185lbs 1 reps
set 4 205lbs fail (half rep)
set 5 175lbs 3 reps
set 6 155lbs 5 reps
set 7 135lbs 5 reps
Standing Upright Rows w/BB Narrow Grip 95lbs 4 sets 8 reps
Standing Upright Rows w/BB Wide Grip 95lbs 4 sets 8 reps
Viking Press W/Top of Squat Machine 190lbs 5 sets 8 reps
Rear Delt Reverse Cable Crossovers 45lbs per side 4 sets 8 reps
Front Lateral DB Raises 20lbs 4 sets 8 reps
Side Lateral DB Raises 15lbs 4 sets 8 reps


F11 Results-Weightlifting

1hr 20mins


so last night was bad, just very weak in general, I tried to put up 205 for military but could only get half a rep. It was just too damn much. I think I am pretty fried from the past week.

[dbluegoat]

Back


Rack Pulls
set 1 135lbs 12 reps
set 2 225lbs 5 reps
set 3 315lbs 1 reps
set 4 405lbs 1 reps
set 5 495lbs 1 reps
set 6 545lbs 1 reps
set 7 455lbs 3 reps
set 8 455lbs 3 reps
set 9 405lbs 7 reps
set 10 405lbs 5 reps
set 11 365lbs 8 reps
Seated Body Masters Lat Pulldowns 180lbs each arm 5 sets 8 reps
Seated Body Masters Alt rows 205lbs each arm 5 sets 8 reps
Neutral Grip Wide Bar Lat Cable Pulldowns 175lbs 3 sets 8 reps




F11 Results-Weightlifting

1hr 30mins

well i mustered up the strength to plow thru today, last night sucked but i loaded up on calories to try and get some recovery going to make it thru today. Was not too bad, I was able to pull 545 again.

[dbluegoat]

Chest/Tri's


Flat BB Bench
set 1 205lbs 3 reps
set 2 225lbs 5 reps
set 3 225lbs 5 reps
set 4 205lbs 5 reps
set 5 185lbs 7 reps
Incline BB Bench
set 1 115lbs 10 reps
set 2 185lbs 6 reps
set 3 205lbs 3 reps
set 4 175lbs 7 reps
set 5 155lbs 10 reps
Cable V Bar Tricep Pushdowns 210lbs 3 sets 10 reps
Cable Flyes 70lbs per side 3 sets 10 reps
H.S. Dip Machine Pushdowns 3 sets 10,6,10 reps (270lbs,320lbs,270lbs) *PR
Tricep Cable kickbacks 40lbs 3 sets 10 reps
Cable Tricep Rope Extensions 3 sets 8 reps (130lb,115lbs,100lbs)
Cable Flyes on Multi Machine 140lbs 3 sets 10 reps
Overhead Cable Tricep V Ext 70lbs 3 sets 8 reps




F11 Results-Weightlifting

1hr 50mins


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

F11 Results-Cardio

CARDIO-TREADMILL-Avg-3.5 MPH/INCLINE 3.0 (Approx. 1.75miles)

30mins


pretty good night last night, except i tweaked my shoulder a little benching but worked thru the pain, its feeling fine this morning. Today is the one year anniversary of me joining the gym. Its been awesome and I am going to celebrate by putting on a hardcore back/bicep workout tonight.

[cawiau]

Soon you will be out of the 300 club bro and into the 200's... keeping a seat warm for you, keep kicking ass!

[Freddie Beef]

I havent been around for a couple days and wanted to stop by and say keep kicking ass.

[dbluegoat]

thanks fellas...

[dbluegoat]

Back/Biceps


Rack Pulls
set 1 135lbs 10 reps
set 2 225lbs 4 reps
set 3 315lbs 2 reps
set 4 405lbs 1 reps
set 5 495lbs 1 reps
set 6 545lbs 1 reps
set 7 475lbs 3 reps
set 8 455lbs 5 reps
set 9 405lbs 7 reps
set 10 405lbs 5 reps
set 11 365lbs 10 reps
set 12 365lbs 10 reps
Body Masters Iso Lat Pulldowns 270lbs 4 sets 8 reps
Body Masters Iso Alt rows 360lbs 4 sets 8 reps
Standing DB Hammer Curls 60lb'ers 3 sets 8 reps
EZ Bar curls 3 sets 8 reps 90lbs/80lbs/70lbs
Rope Curls 75lbs 2 sets 8 reps

F11 Results-Weightlifting

1hr 50mins


So I went balls out on my back tonight.....Alot of rack pulls as usual and felt good but insane back pumps for a little bit afterwards....Overall a strong night, no cardio though my leg was bothering me so I just did the weights. Might rest tomorrow, kill the shoulders and cardio thursday.

[dbluegoat]

so i joined the gym a year ago on this date.......since then i have worked out 229 days and lost a total of 90lbs and increased strength a ton

with never more than 5 days in a row off.

I look better, feel better and most importantly I have made this a lifestyle not a fad, not a diet, its a routine, its a daily must have habit that I will continue with for the rest of my life, god willing.

resting tonight, incredibly sore from the last few days.

[dbluegoat]

so i decided to rest again tonight.....been having some tendonitis in the forearm, like a tennis elbow, working so much overtime and going balls out just finally caught up with me. 2 days in a row off will revitalize me for tomorrow and saturday.

[Freddie Beef]

Originally Posted by dbluegoat

so i decided to rest again tonight.....been having some tendonitis in the forearm, like a tennis elbow, working so much overtime and going balls out just finally caught up with me. 2 days in a row off will revitalize me for tomorrow and saturday.

Try soaking your elbows in ice water twice a day for 20 minutes. Worked for me.

[dbluegoat]

Originally Posted by toobigfred

Try soaking your elbows in ice water twice a day for 20 minutes. Worked for me.

thanks man
i might try that next go around....i've been using an ice pack and some of that balm stuff off and on.....picked up a bottle of supercissus which has helped in the past. Today is much better, I have no soreness and am looking forward to busting tail tonight.

its a recurring thing, maybe every 2-3 months it flares...

[dbluegoat]

Chest/Tri's


Flat BB Bench
set 1 135lbs 10 reps
set 2 185lbs 3 reps
set 3 225lbs 5 reps
set 4 245lbs 3 reps *PR!!
set 5 225lbs 5 reps
set 6 185lbs 7 reps
Incline BB Bench
set 1 155lbs 7 reps
set 2 185lbs 3 reps
set 3 205lbs 5 reps
set 4 175lbs 5 reps
set 5 155lbs 10 reps
Cable V Bar Tricep Pushdowns 200lbs 4 sets 10 reps
Cable Flyes 80lbs per side 3 sets 8 reps
Cable Tricep Rope Extensions 140lbs 3 sets 8 reps *PR
Tricep Cable kickbacks 40lbs 3 sets 10 reps
Incline DB Press 70lb'ers 3 sets 8 reps



F11 Results-Weightlifting

1hr 20mins


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

F11 Results-Cardio

CARDIO-TREADMILL-Avg-3.5 MPH/INCLINE 3.0 (Approx. .60miles)

10mins


Well didnt make it into the gym saturday, sunday we i drove 900miles straight then crashed, we are on vacation seeing family but today i found a golds gyms...you just know i had to find a place to workout, my wife was like we are going to the gym on vacation....wtf
I was tired and grumpy until the gym during and after it was like a euphoric thing.....felt sooo good to get a hard workout in. I put up some pr's first time for 245 on bench, only down 235 once before .....it was heavy but i did it.
feeling great...nutrition is not ideal since i dont have a kitchen or micro or fridge so its rough but i will make it, tired of junk to be honest....

looking forward to killing it all week......be bach home sunday night

[dbluegoat]

well a quick update....

worked out again last wed, did back/biceps....then on friday night had a short time but did military press and deadlifts

put up 195x3 on press, a new pr for reps....i have only done 200x1 once before

but deads....previously did 440 once well last friday i pulled 455!

soo damn excited. Maybe it was all the crap food we ate and caloric excess....I am so damn happy to be home, drove 930 miles in one day to get there, 700 on the way home saturday and the rest sunday. i am tired, but extremely happy to be home getting ready to eat chicken. I missed eating clean, all my relatives are overweight, my dad especially, god bless them but i hated eating out all the meals. that old stuffed bloated pig feeling....i didn't get my macros, my water, my normal gym time etc....

will see the damage tonight at the gym, i know i am holding maybe 10lbs extra, hopefully its mostly water retention.

[dbluegoat]

Chest/Tri's


Flat BB Bench
set 1 155lbs 8 reps
set 2 225lbs 5 reps
set 3 245lbs 5 reps *PR
set 4 245lbs 5 reps (forced 5th)
set 5 225lbs 5 reps
set 6 185lbs 5 reps

Incline BB Bench
set 1 155lbs 3 reps
set 2 175lbs 5 reps
set 3 205lbs 4 reps *PR
set 4 185lbs 6 reps
set 5 175lbs 5 reps
set 6 135lbs 10 reps
H.S. Dip machine pushdowns 320lbs 4 sets 6 reps
Cable Flyes 85lbs per side 3 sets 8 reps
Cable V Bar Tricep Pushdowns (205lbs,215lbs,210lbs) 3 sets 8 reps
Pec Fly Machine 175lbs 3 sets 10 reps
Cable Tricep Rope Extensions 145lbs 3 sets 6 reps *PR
Tricep Cable kickbacks 40lbs 3 sets 8 reps



F11 Results-Weightlifting

1hr 30mins

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

F11 Results-Cardio

CARDIO-TREADMILL-Avg-3.5 MPH/INCLINE 3.0 (Approx. 1.50miles)

25mins

So back to the regular routine, felt pretty damn strong tonight, holding way too much water from all the bad eating last week. I will hopefully loose most of it in the next couple days. Put up 245 on bench, 5 reps twice with only one assisted rep. Very cool.......cardio felt great too. Its so nice to be back to a healthy routine and eating clean.

[dbluegoat]

yesterday was rest, internet was out, behind on work.....busy busy week for sure. I did manage to dump about 5lbs of the water weight I've been holding since last week.

[dbluegoat]

Shoulders

Standing BB Military Press
set 1 95lbs 8 reps
set 2 135lbs 5 reps
set 3 155lbs 2 reps
set 4 195lbs 2 reps
set 5 185lbs 3 reps
set 6 165lbs 5 reps
set 7 155lbs 5 reps
set 8 135lbs 7 reps
Standing Upright Rows w/BB Narrow Grip 115lbs 4 sets 8 reps
Standing Upright Rows w/BB Wide Grip 95lbs 2 sets 8 reps
Viking Press W/Top of Squat Machine 230lbs 4 sets 8 reps
Rear Delt Reverse Cable Crossovers 55lbs per side 3 sets 8 reps
Front Lateral DB Raises 20lbs 3 sets 10 reps
Side Lateral DB Raises 15lbs 3 sets 8 reps


F11 Results-Weightlifting

1hr


Just had barely an hour so I had to hustle.....abused my poor shoulders bad....they were sooo sore and pumped by the time I left. Felt great though....

[Freddie Beef]

Keep up the hard work in here. I will be joining a gym soon. I am looking for a 24 hour one that is kinda hardcore.