Out Of School - In The Office

[MagicPunt]

What's up everyone. It's been over two years since I was last on bb.com

Am now at a pretty good place in my life. Just finished college in may and locked down a job on wall street.

I've had the discipline and structure to put some time into the gym and am the strongest I've ever been.

I'm following a standard Max-OT schedule with all sets in the 4-6 rep range and calves/forearms 6-8.


Monday: Chest
3 x Flat DB Bench
3 x Incline Hammer Strength Press
3 x Weighted Chest Dips

Tuesday: Legs
3 x Squat
2 x Leg Press
3 x Lying Leg Curl
2 x Leg Press Calf
2 x Seated Calf

Wednesday: Back
3 x Deadlifts
3 x Hammer Strength Pulldown
3 x Hammer Strength Row
3 x BB Row

Thursday: Shoulders
2 x BB Military
2 x Arnold Press
2 x Side Laterals
2 x Rear Laterals
2 x BB Shrug
2 x Upright Cable Rows

Friday: Arms
2 x BB Curls
2 x CG Bench
2 x Hammer Curls
2 x Pushdowns
2 x Curl Bar Curls
2 x Skullcrushers
2 x BB Wrist Curls

Saturday: Abs/Cardio
3 x Cable Crunch
3 x Hanging Leg Raise
3 x Weighted Crunch
5k Run


Will be posting my workouts daily and my goals for the year at the end of this week.

[MagicPunt]

10/20: Chest


DB Flat 75's x 6, 6, 6

Hammer Strength Incline 65's x 6, 6, 6

Weighted Dips +45 x 8, 6, 6


Will move up to 80's on flat, 70's on incline in two weeks
Will move up to +50 on dips next week


Good workout

[MagicPunt]

10/21/08: Legs

Leg Press 450 x 6, 6

Squat 155 x 6, 6, 6

Lying Leg Curl 125 x 6, 6, 5

Seated Calf Raise 90 x 8, 100 x 8

Leg Press Calf 270 x 8, 8


Been out on legs for two months, weak on squats strong on lp. Felt good to get back in.

[MagicPunt]

I currently use whey isolate postworkout and just picked up the following:

NOW Adam multivitamin
NOW Creatine monohydrate
Scivation Xtend BCAA's
Fish Oil Caps

[MagicPunt]

10/22/08: Back


Deadlift 225 x 6, 6, 6

Hammer Strength Pulldown 270 x 6, 5, 5

Hammer Strength Row 270 x 6, 6, 5

BB Row 115 x 6, 125 x 4, 4


Deadlifts were strong, will move up in 2 weeks

Pulldowns and Rows are getting there, tougher with deads first instead of last

BB Rows just picked up again, felt good but strong lower ab cramps with 125 ... will do some stretching first next week

[MagicPunt]

10/23/08: Shoulders


BB Military 110 x 5, 105 x 4

Standing DB Laterals 25's x 6, 6

Standing Rear Laterals 25's x 8, 6

Arnold Press 40's x 6, 6

BB Shrug 155 x 6, 6

Cable Upright Row 72.5 x 6, 6


Going to stick with 105 for military. Laterals and arnolds were strong, will move up in two weeks. Liked switching back to bb for shrug. Going to use the ez bar for upright rows, wrist popped during 1st set.

[MagicPunt]

10/24/08: Arms


CG Bench 135 x 6, 6

BB Curl 85 x 6, 6

Pushdown 80 x 6, 6

Hammer Curl 40s x 6, 6

Skullcrushers 65 x 5, 5

EZ Curl 65 x 6, 6

BB Wrist Curl 85 x 6, 6


Great workout, CG Bench and EZ Curl up in 2 weeks. Skullcrushers feel good to bring back.

[MagicPunt]

10/25/08: Abs/Cardio


3/4 Mile Run to Gym

Cable Crunch 72.5 x 12, 12, 12

Hanging Leg Raise BW x 15, 15, 15

Decline Crunch (Weight behind head) +25 x 12, 12, 12

3/4 Mile Run Home

[MagicPunt]

10/27: Chest


DB Flat 75's x 5, 5, 5

Hammer Strength Incline 65's x 6, 6, 6

Weighted Dips +55 x 6, 6, 6


Slipped on DB Flat, stronger on the Inclines and Dips.


Started creatine and xtend, we'll see how squats go later today.

[MagicPunt]

10/21/08: Legs

Squat 165 x 6, 6, 6

Leg Press 460 x 6, 6

Lying Leg Curl 125 x 5, 5, 5

Seated Calf Raise 100 x 8, 100 x 8

Leg Press Calf 270 x 8, 8


Squats and Leg Press were strong, joints catching up to quads ... will move up next week.
Leg Curls are tough, slipping down to ankle after 4 reps ... will build up strength.
Calves were strong, will move up next week.

[MagicPunt]

10/22/08: Back

Deadlifts 225 x 6, 6, 6

HS Pulldown 270 x 5, 5

HS Row 270 x 6, 6

BB Row 115 x 6, 6


Good workout. Deads really killed me, so I dropped volume to 2 sets the rest of the way.
Going to change up chest day so it looks like this:

DB Flat 3
DB Inc 2
BB Dec 2
Chest Dips 2

[MagicPunt]

10/23/08: Shoulders


BB Military: 105 x 6, 5

Arnold Press: 40s x 6, 6

Lat Raise: 25s x 6, 6

Rear Lat Raise: 25s x 6, 8

BB Shrug: 155 x 6, 6

Upright Row: 65 x 6, 6


Militarys are getting stronger, lat raises are very strong. Shrugs were great, like the upright rows on the ez bar over the cable.

4th day of Xtend and Creatine loading, not noticing much in the gym ... acne on my back and neck.

[MagicPunt]

10/31/08: Arms


CG Bench 135 x 6, 6

BB Curl 85 x 6, 6

Pushdown 80 x 6, 5

Hammer Curl 40s x 6, 6

Skullcrushers 65 x 4, 55 x 6

EZ Curl 65 x 6, 6

BB Wrist Curl 65 x 6, 6


Dropped weight on skullcrushers and wrist curls to focus on form since they have been out of the rotation for some time. Great pump.

[MagicPunt]

3/4 Mile Run to Gym

Cable Crunch 72.5 x 12, 12, 12

Hanging Leg Raise BW x 15, 15, 15

Decline Crunch (Weight behind head) +25 x 12, 12, 12

3/4 Mile Run Home


Running was stronger, will run to the gym each day (less Legs on Tuesday) to prep for 5k next Saturday.

[MagicPunt]

11/2/08: Run


Normally I'd be off today, but I'm preparing for a 5k run Saturday morning for my company's volunteer day. Haven't run in a few months and when I did it was never for more than 3 miles but my stamina has come back quickly.


Ran 2.4 miles around my neighborhood in ~20 minutes. Should be able to reach my goal of 30 minutes for the 5k come Saturday.

[MagicPunt]

11/3/08: Chest


DB Flat: 75s x 6, 5, 4

HS Incline: 65s x 6, 6, 6

Chest Dips: +55 x 6, 6, 6


1 Mile Run @ 9:30s


Mile was considerably harder after chest workout, endurance is getting there ... feeling good about 5k on Saturday.

[MagicPunt]

11/4/08: Run

2 Mile Run 18:32

[MagicPunt]

11/5/08: Back & Run


Deadlift: 225 x 6, 6, 6

BB Row 115 x 6, 6, 6

2.5 Mile Run: 24:xx minutes

[MagicPunt]

11/7: Run

3 Mile run 28:xx minutes

[MagicPunt]

11/8: 5K Day

Ran the 5K in 27 minutes, beating my goal of 30. Will be back on normal workout schedule.

[jackedrabbit]

What's up everyone. It's been over two years since I was last on bb.com

Am now at a pretty good place in my life. Just finished college in may and locked down a job on wall street.

I've had the discipline and structure to put some time into the gym and am the strongest I've ever been.

I'm following a standard Max-OT schedule with all sets in the 4-6 rep range and calves/forearms 6-8.


Monday: Chest
3 x Flat DB Bench
3 x Incline Hammer Strength Press
3 x Weighted Chest Dips

Tuesday: Legs
3 x Squat
2 x Leg Press
3 x Lying Leg Curl
2 x Leg Press Calf
2 x Seated Calf

Wednesday: Back
3 x Deadlifts
3 x Hammer Strength Pulldown
3 x Hammer Strength Row
3 x BB Row

Thursday: Shoulders
2 x BB Military
2 x Arnold Press
2 x Side Laterals
2 x Rear Laterals
2 x BB Shrug
2 x Upright Cable Rows

Friday: Arms
2 x BB Curls
2 x CG Bench
2 x Hammer Curls
2 x Pushdowns
2 x Curl Bar Curls
2 x Skullcrushers
2 x BB Wrist Curls

Saturday: Abs/Cardio
3 x Cable Crunch
3 x Hanging Leg Raise
3 x Weighted Crunch
5k Run


Will be posting my workouts daily and my goals for the year at the end of this week.

O rly? Which firm?

[MagicPunt]

O rly? Which firm?

Smith Barney
middle office operations - institutional clients

[MagicPunt]

End of Year Goals

There's 7 weeks left of 2008. Here are my lifting goals I'd like to achieve during that time (with my current lifts in parentheses):


DB Flat: 80s x 6 (75s x 6)

Squat: 185 x 6 (165 x 6)

Deadlift: 245 x 6 (225 x 6)

BB Military: 115 x 6 (110 x 5)

CG Bench: 145 x 6 (135 x 6)

BB Curl: 95 x 4 (85 x 6)

[MagicPunt]

11/10: Chest


DB Flat: 75s x 6, 5, 5

HS Incline: 65s x 6, 5

BB Decline: 155 x 6, 6

Chest Dips: +55 x 5, 5


Little weak, like the bb decline replacing a set of inclines and dips. Should be hitting all 6s next week.

[MagicPunt]

11/12/08: Back


Deadlift 225 x 6, 6, 6

Pullups +25 x 5, +15 x 6

BB Row: 115 x 6, 125 x 6

Seated Row: 120 x 6, 6


I dropped the HS machines as I felt I built up a good amount of pulling strength but wasn't see growth as much. I like the weighted pullups and will start with 25 again next week.

[MagicPunt]

11/15/08: Arms

CG Bench: 145 x 6, 6

BB Curl: 85 x 6, 6

Pushdown 80 x 6, 6

Hammer Curl 40s x 6, 6

Skullcrushers 55 x 6, 6

EZ Curl 75 x 4, 65 x 6

BB Wrist Curl 65 x 6, 6


CG Bench was very strong, BB Curls were forced reps 5+6. Pushdowns and Hammer curls strong also. EZ Curl was tough at 75, will stick at 65 for a few more weeks. Developing form further on wrist curls ... pretty intense for 65 lbs.

[MagicPunt]

11/18/08: Chest


BB Flat: 170 x 6, 6, 6

DB Incline: 65s x 5, 6

BB Decline: 165 x 6, 6

Chest Dips: +55 x 6, 6


After ~3 months moving from 55s to 75s on DB Flat, I'm going back to BB Flat. Felt strong repping 170 for the first time. Have now dropped all HS machines for free weights and DB Inclines and BB Decline were also very strong. Dips were solid, getting a bit bored with them already though.

[MagicPunt]

11/19/08: Back


Deadlift 235 x 6, 6, 6

Pullups +25 x 5, +15 x 6

BB Row: 125 x 6, 125 x 6

Seated Row: 120 x 6, 6


Deadlifts up, strong but tough

Still working out pullups, think I'll need to work on +15 for a while before I go back to +25

BB Row was up and still very strong

Seated Row was strong, should be up in a couple of weeks

[MagicPunt]

11/21/08: Shoulders


BB Military: 105 x 6, 6

Arnold Press: 40s x 6, 6

Lat Raise: 25s x 6, 6

Rear Lat Raise: 25s x 8, 30s x 6

BB Shrug: 135 x 6, 6

Upright Row: 65 x 6, 6


Miltarys, arnolds and lat raises were all strong, couple weeks to increase in weight.
Rear lat raises felt great with 30s, right amount of resistance. Shrugs and upright rows hit traps really hard with low weight and good form.

[MagicPunt]

11/22/08: Arms

CG Bench: 155 x 6, 6

BB Curl: 85 x 6, 6

Pushdown 80 x 6, 6

Hammer Curl 40s x 6, 6

Tricep Extension 60 x 6, 6

EZ Curl 65 x 6, 65 x 6

BB Wrist Curl 65 x 6, 6


CG Bench up again, strong at 155. Curls getting stronger, still slow steady with bis. Went with tricep extension over skullcrushers and liked them, will continue with them.