Hiya! ~~> MawkieMawk's Training Journal - Welcome! :)

[MawkieMawk]

HIYA!!! - WELCOME TO MY TRAINING LOG

About Me:
First off, I just want to thank you for taking the time to come to my log and take a look at what I am doing. Consistent support, positive response, and creative critique are all essential in motivating others to achieve their goals and be the best they can be... But anyways... about me:

I am a recent graduate of Temple University's Fox School of Business (Double Major: Entrepreneurship and Marketing). I am 22-years-old living in the Philadelphia area, working full-time for a technologically-based marketing firm and will be beginning to personal train on a part-time basis within the next month or so (will keep everyone updated on that!)

Prior to college, I was a long distance runner. 6'1" and 130 lbs, I was nothing. After I decided not to run at school, I began lifting and haven't turned around. I've put on nearly sixty plus pounds since then, maintaining good body fat, and I've fallen in love with the gym, fitness in general, and the lifestyle of living a healthy life.

I am a very POSITIVE person. I love hearing what others have to say, but I am the last person to want to argue online. I feel BodyBuilding.com is a great resource to network with others, and I don't have time for people who want to pick and nag at me and my workouts. If you don't like what I have to say, you don't need to come into my journal. If you don't believe my workouts, that's fine - I will give you my address of my gym and will pay for your day pass to come work out with me. I'm way too busy to argue and debate people online about what I post. I am devoted, hard-working, and have absolutely no need to fabricate my workouts. I'm not here to make drama, I'm here to make friends, to network, and most importantly to help others out. The thing that makes me happiest is putting a smile ( ) on someone's face. I want to make a difference in this world and am never one to feel 'content' with life.

I am also into entrepreneurship - with business plans already in the works in the fitness industry (will also keep everyone updated on this!). I have a love for politics, a love for family and friends, and I am an absolute lover of "love". (Yes, one of my favorite movies is The Notebook and I don't hesitate to tell anyone that! ) So anyways, ON TO THE JOURNAL...

Workout Routine I'm Running:

After not logging for nearly two months (post-graduation, moving to new apartment, etc.), I've decided to begin re-logging my workouts with Hola Bola's 12 Day Routine. I use alot of the same methods he does with working out - lots of volume, little rest, changing up things alot - and I really believe he has hit a 'niche' with his workout routines that many others have striven for. I will be going three days in the gym, one day off, and back to three days on. Off-days, I will be running and doing some cardio depending how sore or tired I am. (Minimal Cardio, I can barely keep weight on as is.. lol)

I train for both strength and size, depending how I feel. Yeah, I know all the smart guys on the forums will tell me one or the other, la de da... But, I've always been one to train around how my body reacts, and I will do just that. I love hearing advice from others and will always take it, I just may not always follow it because - quite frankly - I know my body better than anyone else.

Certain days, I may go heavy, other days I may go light. Lots of volume, not alot of volume... Ridiculous numbers of sets, lower numbers of sets.

Supplements Currently Taking:

- Gaspari Superpump 250
- BulkNutrition.com's Creatine Ethyl Ester
- Name Brand Multivitamin
- BCAA Amino Acids
- Protein Shakes (here and there... depending on how much protein I've taken in)
- 2+ Gallons of Water/Day

Current Diet:

I've done alot of looking into the 'Anabolic/Keto Diet' form, and have begun to go that route. I am not 100% there yet because I am still trying to fill in voids here and there, but I am doing my best. Carb up days are still hard to come by, with a full-time job et all and a super busy schedule, but I'm doing my best. I've never been one to count carbs, etc. but I am able to follow a general template and get the necessary calorie intake/day to be able to achieve what I am looking to achieve.

Short Term Goal(s):
- 205 pounds by Thanksgiving (currently weigh around 190 lbs... will have definite number post-workouts starting on Friday (8/22/08).)
- Get my ACE Personal Training Certificate
- Get my Strength & Conditioning Personal Training Certificate
- Have my first business launched within six months.
- Sponsorship and/or 'Rep Position' with a Supplement Company to bring my business expertise to the table. ( )

Long-Term Goals:
I have alot of long-term goals. One thing you'll learn to know about me is that I am very self-motivated, confident, and ambitious. However, I want to do all of these things not for myself, but to better others and better society and become an 'impact player' in society to eventually make a serious and positive change in this world. My ultimate goal is to get into politics and really make a difference there, whether or not the apathetic minds of America today tell me otherwise.

-----

So... Without further ado...

I will begin logging from Day 6 which fell on Tuesday, August 19th. I will post that workout and my most recent workout below, and from there on out will post each workout daily (as much as I can... ) and respond to any questions, comments, concerns, etc. after each one.

I will also do my best to get pictures and progress pictures throughout. I don't have a digital camera, so will have to use my cell phone to take pictures. I also don't have a video camera, but will try my best to illustrate lifts if I need to with pictures - who knows...

OKAY... Here we go!!!!

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

**DAY 6 - HAMS/QUADS/CALVES**
TOTAL SETS: 43 SETS
TOTAL TIME: 93 MINUTES
DATE: 8/19/2008

~ DB SLDL ~
60s x 15
60s x 15
60s x 15
70s x 15
80s x 15
90s x 12
100s x 10
110s x 8
120s x 7 drop set to...
60s x 15

~ LEG PRESS (CLOSE HIGH STANCE) ~
2P x 15
3P x 12
3P x 12
3P x 12
4P x 8
4P x 8
4P x 8 drop set to...
2P x 15


~ ATG SQUATS ~
135 X 10
135 X 10
135 X 10
135 X 10

ALTERNATING SETS WITH...

~ MACHINE HACK SQUATS ~
1P X 15 2P X 7
1P+25 X 12 2P X 7
2P X 7 2P X 7


~ SITTING CALF RAISES ~
2P+25 X 15
2P+25 X 15
2P+25 X 15
3P x 12
3P X 12 drop set to...
2P X 20

{{{ *TRIPLE* }}}
~ HYPERS ~
75 LB. DUMBBELL X 10
75 LB. DUMBBELL X 10
75 LB. DUMBBELL X 10

ALTERNATING SETS WITH...

~ LEG EXT ~
150 X 10
150 X 10
150 X 10

ALTERNATING SETS WITH...

~ STANDING LEG CURLS ~
90 LBS X 8/8
90 LBS X 8/8
90 LBS X 9/9

>> NOTES FROM THE WORKOUT: I was happy with the workout. I held back on quite a few things, just trying to get my base foundation to work off of but realized I went too light on SLDL with DB's, Leg Press, and Hacks. I was doing great ROM on all three exercises, so still had a great workout! The triple at the end of this workout absolutely killed me. On a side note, the ATG squats I was doing must've opened up a cut on my upper back, because the white shirt I had on had an enormously large red blood stain on the back of it... Talk about ridiculous, lol. This is pretty much how my workouts go. I try to keep my time under 100 minutes for major muscles, and less then that for certain muscle groups, but again it all depends on the day and what sort of routine I'm going with.

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

**DAY 7 - BI's/TRI's/ABS**
TOTAL SETS: 66 SETS
TOTAL TIME: 101 MINUTES
DATE: 8/20/2008

~ SMITH CGBP ~
135 x 20
155 x 20
185 x 10
185 x 10
185 x 10
205 x 8
205 x 8
205 x 8
225 x 5 drop set to...
155 x 12

... SUPERSET WITH ...

~ PREACHER CURLS ~ (poundage is per side...)
25 x 15
25 x 15
30 x 10
30 x 10
30 x 10
35 x 6
35 x 6
35 x 6
40 x 5 drop set to...
25 x 12


{{{ *TRIPLE* }}}
~ OH DB EXTENSIONS ~
65 x 17
70 x 15
80 x 13
90 x 10
95 x 6
100 x 8
110 x 5 drop set to...
70 x 12

... SUPERSET WITH ...

~ STANDING DB CURLS ~
30 x 12/12
35 x 10/10
40 x 10/10
40 x 10/10
40 x 10/10
50 x 6/6
50 x 6/6 drop set to...
30 x 10/10

... SUPERSET WITH ...

~ V-UPS ~
ABS x 8 SETS x 20 REPS


~ V-BAR CABLE PUSH DOWN ~
100 x 20
120 x 15
130 x 13
150 x 12
150 x 10 drop set to...
100 x 15

... SUPERSET WITH ...

~ ROPE CABLE CURLS ~
50 x 17
60 x 15
70 x 12
90 x 11
90 x 10
60 x 15


~ ROPE CABLE CRUNCHES ~
120 x 20
140 x 20
140 x 20
140 x 20
140 x 20

... SUPERSET WITH ...

~ OBLIQUE TWISTS ~
45 lb. Plate x 15
45 lb. Plate x 15
45 lb. Plate x 15
45 lb. Plate x 15
45 lb. Plate x 15

>> NOTES FROM THE WORKOUT: This workout... was absolutely ridiculous. It took twenty minutes longer than I wanted, but I ended up talking to three of the personal trainers in the gym about getting my certs, etc. They were also spotting me on some of my heavy DB Extensions to ensure I was getting proper form down well. However, 66 sets... is alot. I am the last person to believe in overtraining, but this got a little ridiculous. My shirt was drenched in sweat, and I am going to focus on cutting back on set and rep schemes. I was very happy with my strength, I will let you guys know as I'm hitting PR's and will do my very very best to get video or pictures (I just don't have the time...). I'm looking forward to those of you reading this to return, ask questions, give advice, etc. Thanks again!

[nads786]

nice journal you got here, i like the intro alot

subbed!

db SLDL rock too

[pu12en12g]

Hiya !!

[MawkieMawk]

Originally Posted by nads786

nice journal you got here, i like the intro alot

subbed!

db SLDL rock too

Thanks man! 'Preciate the compliment!
I look forward to having you along for the ride!

Originally Posted by pu12en12g

Hiya !!

Yeeeeooooo! Thanks for stopping by, hopefully ya come around more!

[B Con]

Originally Posted by MawkieMawk

Short Term Goal(s):
- 205 pounds by Thanksgiving (currently weigh around 190 lbs... will have definite number post-workouts starting on Friday (8/22/08).)
- Get my ACE Personal Training Certificate
- Get my Strength & Conditioning Personal Training Certificate
- Have my first business launched within six months.
- Sponsorship and/or 'Rep Position' with a Supplement Company to bring my business expertise to the table. ( )

Like the short term goals... I am also working on my ACE PT and will dwell in to the S&C PT after that. I too wanna sponsorship and/or rep position haha. Great goals.


Great looking log thus far Mawkie. You have supported me like no other and you seem to have your head on for this. Subbed.

If you have any ?s don't hesitate to ask.

[MawkieMawk]

Originally Posted by yohead

Like the short term goals... I am also working on my ACE PT and will dwell in to the S&C PT after that. I too wanna sponsorship and/or rep position haha. Great goals.


Great looking log thus far Mawkie. You have supported me like no other and you seem to have your head on for this. Subbed.

If you have any ?s don't hesitate to ask.

Awesome man! Good luck, we'll encourage one another with the testing. Will keep you updated, hoping to test within the next month or so.

Thanks for subbing, glad to see ya stop by!
As always - will keep an eye on your log!

[nrk5014]

sup big guy?

[huddlestonalex]

Nice intro, good to hear some straight talk lol, none of that I am trying to make everyone like me crap....

I am really interested in the 12 day scheme, it will be cool to see it all laid out and how it works. Good looking log so far bro

[silversv1k]

in for the ride

[5Six]

Oh hai.

[MawkieMawk]

Originally Posted by nrk5014

sup big guy?

Haha, what's up man!
Glad to see you in and subbed (hopefully)...

Everyone reading this, go check out nrk's log... Putting up some awesome numbers!

Originally Posted by huddlestonalex

Nice intro, good to hear some straight talk lol, none of that I am trying to make everyone like me crap....

I am really interested in the 12 day scheme, it will be cool to see it all laid out and how it works. Good looking log so far bro

Thanks man. I appreciate the good words. Keep along for the ride man, 12 day scheme is awesome. By far, best routine I've ever run.

Originally Posted by silversv1k

in for the ride

Thanks for stopping by!
Hopefully will see ya around more!

Originally Posted by 5Six

Oh hai.

5Six, thanks for coming in!
Been following you on the forums here and there, nice to meet ya man!

[nrk5014]

subbed....

....of course

[MawkieMawk]

**DAY 8 - OFF DAY**
TOTAL SETS: 0 SETS
TOTAL TIME: 0 MINUTES
DATE: 8/21/2008

I'm currently running the 12-day routine - three days on, one day off - so today happens to be my day off. May do some cardio and abs tonight when I get home, depending upon how much time I have with me working on my apparel company, beginning to study for the ACE, and running some errands.

Tomorrow, I'll be in the gym in the evening (as always during the week) and will be on Day 9, which will be hitting my Back. Saturday mid-morning I'll be hitting Legs again, and Sunday I'll be hitting Chest and Shoulders.

Looking forward to an awesome workout tomorrow. Thanks again to everyone who's already subscribed and is tuning in. Looking forward to this journey, and glad to have everyone on board thus far. Hopefully more will start chiming in soon...

Originally Posted by nrk5014

subbed....

....of course

Thanks for the sub, man!

[Screamin]

Oh HAI, is there some lifting going on in this here journal?



Subbed

[nrk5014]

good ****. I always loved how Holas routines were laid out. He helped me with my current split. He also taught me a lot about designing routines, in terms of BP overlap, fatigue, etc. I wanted to try this setup, but it just doesn't seem like me. You're killin it tho bro. Keep up the intensity.

[Hola Bola]

Looks good so far... I'll be following.

[MawkieMawk]

Originally Posted by Screamin

Oh HAI, is there some lifting going on in this here journal?



Subbed

Thanks man, as always!

Originally Posted by nrk5014

good ****. I always loved how Holas routines were laid out. He helped me with my current split. He also taught me a lot about designing routines, in terms of BP overlap, fatigue, etc. I wanted to try this setup, but it just doesn't seem like me. You're killin it tho bro. Keep up the intensity.

Yes, he's very good. It's awesome because his work-out style and the way his body reacts tends to parallel that alot of how I react to volume, etc.

Thanks for the kind words, can't wait to hit back tomorrow evening!

Originally Posted by Hola Bola

Looks good so far... I'll be following.

Whoaaaaaa...
Didn't imagine having you sub in!
Thanks alot man, 'preciate you stopping by, being such a positive reinforcement on the forums, and glad you'll be following along!
Gonna be matching your intensity hopefully,

[huddlestonalex]

Originally Posted by Hola Bola

Looks good so far... I'll be following.

not a threadjack but I just realized you live in LSummit? I got a pm the other day about driving up to an ABC thing in KC, I'm just down Hwy 50 from you guys but I didn't realize you were that close LOL

Op, really thorough, def subbed now

[XNick EdgeX]

Well done my friend! Great workout journal! I admire your drive bro, I'll be comin by more often to see what's up! Keep on training hard and keep up the posts!!

[MawkieMawk]

Originally Posted by huddlestonalex

not a threadjack but I just realized you live in LSummit? I got a pm the other day about driving up to an ABC thing in KC, I'm just down Hwy 50 from you guys but I didn't realize you were that close LOL

Op, really thorough, def subbed now

No problem man.
Thanks for subscribing, hope to see ya around!

Originally Posted by XNick EdgeX

Well done my friend! Great workout journal! I admire your drive bro, I'll be comin by more often to see what's up! Keep on training hard and keep up the posts!!

Thanks for the kind words! And for stopping by!
Keep up the good work yourself man!

[MawkieMawk]

**DAY 9 - BACK**
TOTAL SETS: 52 SETS
TOTAL TIME: 86 MINUTES
DATE: 8/22/2008

~ DB ROWS ~
65 x 12/12
75 x 10/10
85 x 10/10
95 x 10/10
100 x 10/10
110 x 7/7
110 x 7/7
120 x 5/5
120 x 5/5 dropset to...
70 x 10/10

~ HAMMER CHINS ~
BW x 10
BW x 10
BW + 25 x 6
BW + 35 x 6
BW + 35 x 6
BW + 35 x 6 dropset to...
BW x 11 dropset to...
BW x 11 dropset to...


~ BB SHRUGS ~
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

SUPERSET WITH......

~ DB SHRUGS ~
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12

256 TOTAL REPS!!!!!


~ HAMMERSTRENGTH ISOLATION ROWS ~
INSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

OUTSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

~ WG PULLDOWNS ~
100 x 13
120 x 11
140 x 7.5
150 x 5.5
150 x 6 dropset to...
110 x 8

~ CG HORIZONTAL ROWS [LIGHT] ~
100 lbs x 11
100 lbs x 15
100 lbs x 15
100 lbs x 14
100 lbs x 12
100 lbs x 12

>> NOTES FROM THE WORKOUT: What to say, what to say.... OUCH! I had a TON of energy this workout. DB Rows went much better than anticipated. I kept a really fast pace the enitre workout, and was still pulling great weight. I was really focusing on the mind-muscle connection aspect of things, trying not to cheat using my biceps. I strapped up for certain exercises, others I didn't. I was SUPER HAPPY with my shrugs, and know I can go much higher in weight. 256 Reps is almost an all-time PR for me in one workout. I was also happy with my WG Pulldowns. I try and keep excellent form during these, and for being 40 sets into my workout and still pulling that weight, I was happy. Legs tomorrow mid-morning, and Chest/Shoulders on Sunday. Will be posting news pics either tomorrow or Sunday, maybe some leg shots too (even though that'll be a laughable sight! )

In other news, I will be taking my ACE personal training test in the next 3 - 4 weeks. I plan on taking my AED/CPR certificate either this weekend, or early next week, to be prepared for the ACE. After the ACE, I plan on taking my Strength & Conditioning Cert.

Anyways, everyone have a kick-ass weekend. If you're a drinker, be careful and DON'T DRINK AND DRIVE! Rest up, everyone, it's the weekend! I will be in the gym both tomorrow AND sunday, just how the cookie crumbles. Thanks, again, for everyone sticking by me and watching the journal. Will respond to any comments tomorrow. Be safe!

[huddlestonalex]

Originally Posted by MawkieMawk

**DAY 9 - BACK**
TOTAL SETS: 52 SETS
TOTAL TIME: 86 MINUTES
DATE: 8/22/2008

~ DB ROWS ~
65 x 12/12
75 x 10/10
85 x 10/10
95 x 10/10
100 x 10/10
110 x 7/7
110 x 7/7
120 x 5/5
120 x 5/5 dropset to...
70 x 10/10

~ HAMMER CHINS ~
BW x 10
BW x 10
BW + 25 x 6
BW + 35 x 6
BW + 35 x 6
BW + 35 x 6 dropset to...
BW x 11 dropset to...
BW x 11 dropset to...


~ BB SHRUGS ~
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

SUPERSET WITH......

~ DB SHRUGS ~
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12

256 TOTAL REPS!!!!!


~ HAMMERSTRENGTH ISOLATION ROWS ~
INSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

OUTSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

~ WG PULLDOWNS ~
100 x 13
120 x 11
140 x 7.5
150 x 5.5
150 x 6 dropset to...
110 x 8

~ CG HORIZONTAL ROWS [LIGHT] ~
100 lbs x 11
100 lbs x 15
100 lbs x 15
100 lbs x 14
100 lbs x 12
100 lbs x 12

>> NOTES FROM THE WORKOUT: What to say, what to say.... OUCH! I had a TON of energy this workout. DB Rows went much better than anticipated. I kept a really fast pace the enitre workout, and was still pulling great weight. I was really focusing on the mind-muscle connection aspect of things, trying not to cheat using my biceps. I strapped up for certain exercises, others I didn't. I was SUPER HAPPY with my shrugs, and know I can go much higher in weight. 256 Reps is almost an all-time PR for me in one workout. I was also happy with my WG Pulldowns. I try and keep excellent form during these, and for being 40 sets into my workout and still pulling that weight, I was happy. Legs tomorrow mid-morning, and Chest/Shoulders on Sunday. Will be posting news pics either tomorrow or Sunday, maybe some leg shots too (even though that'll be a laughable sight! )

In other news, I will be taking my ACE personal training test in the next 3 - 4 weeks. I plan on taking my AED/CPR certificate either this weekend, or early next week, to be prepared for the ACE. After the ACE, I plan on taking my Strength & Conditioning Cert.

Anyways, everyone have a kick-ass weekend. If you're a drinker, be careful and DON'T DRINK AND DRIVE! Rest up, everyone, it's the weekend! I will be in the gym both tomorrow AND sunday, just how the cookie crumbles. Thanks, again, for everyone sticking by me and watching the journal. Will respond to any comments tomorrow. Be safe!

Strong db row

[Hola Bola]

Crazy back workout... thats a ton of sets!

Originally Posted by huddlestonalex

not a threadjack but I just realized you live in LSummit? I got a pm the other day about driving up to an ABC thing in KC, I'm just down Hwy 50 from you guys but I didn't realize you were that close LOL

Op, really thorough, def subbed now

Good deal man... I'll definately let you know about the next one. You over at the animalpak forum as well?

[MawkieMawk]

Originally Posted by huddlestonalex

Strong db row

Thanks man! I strapped up for the last few sets, but still felt very good during them. I was focusing on complete form, no bring the shoulder up and above my back's angle to the ground.

Originally Posted by Hola Bola

Crazy back workout... thats a ton of sets!

Hey man, you know, following in the footsteps of someone else notable for similar workouts...


HEADING TO THE GYM IN ABOUT 25-30 MIN. LEGS DAY. DIDN'T GET MUCH SLEEP LAST NIGHT, BUT SHOULD BE OK! WILL BE POSTING PICS TODAY OR TOMORROW. ALSO WEIGHING MYSELF TODAY, HAVEN'T DONE THAT. BE SURE TO STEP BY IN A FEW HOURS! :COOL:

[huddlestonalex]

Nice, i think I would pass out from exhaustion with that many sets on back day bro, your diet must be impeccable.

Originally Posted by Hola Bola

Crazy back workout... thats a ton of sets!



Good deal man... I'll definately let you know about the next one. You over at the animalpak forum as well?

Again, not a threadjack, but your pms are full lol. It would be really cool if you let me know, would be cool to meet some serious people about this kind of stuff. To be honest man, I just started this bbing thing June of 2007 so bodybuilding.com is my first venture into the "boards" world lol. I will def have to check out the animal boards though for sure. By the way, just checked some of your vids man, beyond impressive, but you get told that all the time right?

Alex Huddleston

[nrk5014]

****ING STRONG ROWS bro!!!

love the setup. you're making me wanna do the 12 day haha.

[5Six]

Frick man, you're seriously throwing around great weight. Along with some great volume

[MawkieMawk]

Originally Posted by huddlestonalex

Nice, i think I would pass out from exhaustion with that many sets on back day bro, your diet must be impeccable.

Haha, I felt like it TODAY. Posting my legs workout as soon as I post this... wait until you see, on 6.5 hours of sleep - I'm going to die. Left hammy might be a little messed up, too :-/

Diet wise, I'm following a Keto-like diet. So things are going well. Carb up day today too, trying to get as much in as possible.

Originally Posted by nrk5014

****ING STRONG ROWS bro!!!

love the setup. you're making me wanna do the 12 day haha.

Haha, thanks alot man!
Do it, trust me - you'll see wonders in overall endurance and muscular development.

Originally Posted by 5Six

Frick man, you're seriously throwing around great weight. Along with some great volume

Thanks alot dude, I'm glad you're here along for the ride.
Wait till you see my leg workout I'm about to post... ugh.


Posting up my leg workout from this mid-morning now...

[MawkieMawk]

**DAY 10 - LEGS**
TOTAL SETS: 45 SETS
TOTAL TIME: 109 MINUTES
DATE: 8/23/2008

~ LEG PRESS ~ plates per side...
2P x 12
3P x 12
4P x 12
5P x 12
6P x 8
7P x 4
7P x 4
7P x 4
7P x 4 dropset to...
3P x 13 (at Regular Stance) dropset to...
3P x 13 (at Close-Leg Stance)

~ 'SUPER SQUATS' MACHINE ~ plates per side...
1P x 15
2P x 15
3P x 15
3P +35 x 4
3P +35 x 4
3P +35 x 4
3P +35 x 4 dropset to...
2P x 15

~ SMITH FRONT SQUATS ~ (below parallel...)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10


~ SLDL ~ (LIGHT)
135 x 16
135 x 16
135 x 16
135 x 16

SUPERSETTING WITH...

~ DB LUNGES ~
50s x 8/8
50s x 8/8
50s x 8/8
50s x 8/8


~ LEG EXTENSIONS ~
150 x 12
170 x 11
190 x 11
210 x 10

~ SITTING CALF RAISES ~
2P x 20
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12 dropset to...
2P x 21 dropset to...
2P x 21

>> NOTES FROM THE WORKOUT:
Best way to describe this... I ended up meeting friends out down in Manayunk last night (right outside of the city...) Decided to watch all the drunkards, and the amazing looking girls down that way. Did not get back to my apartment and in bed until almost 3:30. Was up at 9:30, ate breakfast, and was at the gym.

I thought I had a great workout. I decided to run a 4x4 scheme for my first two exercises in the middle of the sets. Leg press was ... brutal to say the least. Again, I focus on getting the best ROM possible and not cheating. The super squats 'machine' I used, I could've went heavier than 3P + 35lbs on each side, but figured it'd be a good place to start. First time I did front squats in forever, and decided to do 'em on the Smith. Got great ROM and was burning big-time.

Now, this is where things get interesting... during my SLDL and Lunges superset, on my fourth set, I got a TERRIBLE pain through my left hamstring during lunges. I am worried, but I stretched it out and it felt better. I have to watch this... ( ) Extensions and calves went good... Brutally tired right now, got another long day ahead of me...

Thanks for the kind words from everyone! Shoulders and Chest tomorrow... Gonna go take pics of my 'wheels' (or lack there of...) now... as a 'started pic' to see these suckers grow. Will take more pics tomorrow after Chest and Shoulders.

Again, be safe tonight everyone. Saturday night - if you're drinking or partying, don't drive. It's not worth the risk. Thanks, again, everyone! Hope to talk to ya'll soon!

[silversv1k]

looks like another good workout bro! im still feeling my leg workout from wednesday