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  1. #91
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    Week 9: 12/21/08 Cardio/Rest Day

    Another annoying storm hit today, hard to walk around the streets.

    Cardio: Stationary Bike

    Level: 5-6

    Total Time: 70 minutes

    Weight: 158

    Again the same as yesterday, weight just jumped up and there were no cheat meals or getting out of my overall cals for this week. I'm going to keep weighing myself more often this week to see if it's staying around here.
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  2. #92
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    Diet: 12/21/08

    Meal 1:

    4 whole eggs
    homemade fries
    4 slices of ham
    2 slices bread (small loafs) w/ butter

    Meal 2:

    Honey Bunches of Oats: Honey Roasted 55g
    Milk lactose reduced (fat free): 207g

    Meal 3:

    Chuck Steak: 8.7oz
    White Rice: 50g
    Brocolli

    Meal 4:

    Honey Nut Cherrios: 64.5g
    Milk lactose reduced (fat free): 202g
    1 slice of wheat bread
    Strawberry Preserves (sugarfree): 20g

    Meal 5:

    Fat Free Cottage Cheese: 70g
    Strawberry Preserves (sugarfree): 20g

    Meal 6:

    Fat Free Cottage Cheese: 100g
    Strawberry Preserves (sugarfree): 20g
    6 egg whites

    Shooting for: 195/260/70 Total Calories: 2450

    Today's Numbers: 184/234/77 Total Calories: 2364

    Much better than yesterday, was playing around with different foods today to see how they would fit in rather than doing the foods I use during the weekday. Since I was inside and pretty immobile for most of the day didn't think I needed all 260g of carbs.
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  3. #93
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    Week 10: 12/22/08 Upper Body Power

    Wasn't feeling too good energy wise today. This kept up until I got to the gym. I don't know what happened but when I got to the gym I went into another mode and went at it hard today. Added more volume, dodging failure all over the place except on some exercises.

    Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 115, 125 *PR for reps

    130 x 6 (+1)
    130 x 6 (+1)

    ~Got all 6 reps, didn't reach failure on any set. Will up the weight to 135. So far it's looking good for me to completely annihilate the 140 mark I was stuck in.

    Overhand Grip Bent Over Barbell Rows *warmed up w/ 55, 85, 105, 115

    135 x 5 (+5 pounds)
    135 x 5 (+5 pounds)

    ~The closer grip helps me stabilize and use the weight better than the wider grip did. Moving the weight up to 140 next week.

    Seated Barbell Military Press *warmed up w/ 85 (2x)

    110 x 4 (+1)
    110 x 4 (+1)

    ~Tough but added 2 reps from last week's numbers. Some annoying bum kept doing a trillion curls right in front of me blocking my view of my form. He might as well just set a table down and have some tea next time I'm in the middle of a weight squashing my head.

    Hammer Handle Lat Pulldowns *PR for reps

    125 x 10
    125 x 10
    125 x 10 (+2)
    125 x 8 *extra set (+8)

    ~Didn't reach failure on any of the sets, will up the weight to 130 next week.

    Hammer Strength Incline Press (2 plates on each side + 2 10s on each side) *PR for weight and reps

    45 + 45 + 10 + 10 x 5 (+2.5)
    45 + 45 + 10 + 10 x 5 (+2.5)
    45 + 45 + 10 + 10 x 5 (+2.5)

    ~These were heavy but once I got into a grove I was able to get all the reps for each set.

    Bicycle Handle Cable Rows *added exercise

    140 x 5
    140 x 5
    140 x 5

    ~Wanted to do something more that wasn't too taxing on me. These were good, had extra energy today so decided to throw them in.

    Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125 *PR for reps

    145 x 5 (+1)
    145 x 5 (+1) *near failure
    145 x 5 (+1) *failure

    ~Completed every rep for every set. Both the 2nd and 3rd sets were at about failure. Good form on every rep, will move the weight to 150 next week.

    EZ Bar Curls *PR for reps

    35 plate x 5 (+1)
    35 plate x 5 (+1)
    35 plate x 5 (+1)

    ~These were a pain, but got to 5 reps. Will add a 2.5 next week.

    Tricep Rope Pushdowns

    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6 *extra set (+6)

    ~None of these were anywhere near failure, but I worked the MMC to the fullest, keeping elbows stationary and squeezing when opening the rope. Will move up to 75 for 3-4 sets next week.

    Alternating Dumbbell Curls *PR for weight and reps

    45 x 6 (+5 pounds)
    45 x 6 (+5 pounds)
    45 x 6 *extra set (+5 pounds)

    ~I forgot I only do 2 sets for these. Have a long way to go before I'm repping 12 on these.

    Alternating Hammer Strength High Rows (3 plates on each side and a 5 on each side)

    45 + 45 + 45 + 5 x 10 (+2.5)
    45 + 45 + 45 + 5 x 10 (+2.5)
    45 + 45 + 45 + 5 x 10 (+2.5)

    ~Handled the heavier weight pretty good, going to keep working on it.

    Cable Curls *added exercise

    130 x 6
    130 x 6
    130 x 6

    ~I loved doing this, a staple in the diet of any "bicep/chest warrior" at the gym haha.

    Machine Flys *PR for every set

    140 x 6
    140 x 6
    140 x 6
    140 x 6
    140 x 6
    140 x 6

    ~These are great to my chest, I was going for 5 reps for each set, but had more than enough energy to get to 6. Next week will go to 145 and go for 3-4 sets and add volume as I see fit/feel.

    Misc: Underhand Grip Tricep Pushdowns

    100 x 5
    100 x 5

    This was a great workout. Going into it I didn't think I would be in this kind of a zone. Alot of volume, but like I said, I'm making everything I do count from now on. Putting all the extra cals to good use. Avoided failure on the compounds has been a great technique, and I keep seeing steady increases in poundages every week.
    Last edited by aj21; 12-22-2008 at 07:20 PM.
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  4. #94
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    Diet: 12/22/08

    Meal 1:

    6 egg whites
    2 slices wheat bread
    1 slice cheese
    Honey Nut Cheerios: 40g
    Milk (fatfree): 140g

    Meal 2:

    Chicken Breast: 100g
    White Rice: 150g
    4 chocolate chip cookies (coworker made them, they were eh...hope she doesn't read this)

    Meal 3:

    Chicken Breast: 100g
    Apple: 237g
    Banana: 217g

    Meal 4:

    Chicken Breast: 100g
    White Rice: 150g
    Brocolli

    Meal 5:

    4 egg whites
    Almonds: 15g
    Cottage Cheese (fatfree): 205g
    Strawberry Preserves (sugarfree): 40g
    Natural PB: 20g

    ~195/260/70 Calories: 2450

    Today's Numbers: 191.3/270.2/69 Calories: 2476

    Numbers better than yesterday, playing around with new foods to add to the ones I normally eat.
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  5. #95
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    Week 10: 12/23/08 Lower Body Power

    ~Decided to scale back on volume today and keep it a short workout the way I've been doing it the past few weeks. I don't want to run myself into the ground, so was smarter and still broke some PRs.

    Squats *warmed up w/ 85 (2x), 125, 145

    175 x 6
    175 x 6 (+1)

    ~Was able to add one rep from last week, but I think I need to warm up more to gain more flexibility like I do on hypertrophy days to go lower.

    Stiff Legged Deadlifts

    195 x 5
    195 x 5 (+2) PR

    ~Other than the lift off, these were actually pretty easy. My form was spot on, having no difficulty and really feeling it in my hams. Going for 200 next week.

    Close Stance Leg Press

    4 plates x 25 (+5)
    4 plates x 25 (+5)

    ~Burned like hell, only did 2 sets, 3 would've been pushing it too much.

    Seated Leg Curls

    140 x 5 (+5 pounds)
    140 x 5 (+5 pounds)

    ~Got all 5 reps, will add another set before moving onto 145.

    Leg Extensions *just did these messing around

    120 x 6
    145 x 5

    Standing Calve Raises

    175 x 6 (+5 pounds)
    175 x 6 (+5 pounds)
    175 x 6 (+5 pounds)

    ~Feet were bothering me some so I didn't feel them much in my calves like I did last week.

    Weighted Ab Machine

    90 x 14 (+2) *PR
    100 x 12 (+2) *PR
    110 x 8 (+2) *PR
    120 x 5 (+5 pounds) PR*

    ~Continue to do great on these, I'm going to see up to what weight I can get to before I stall.

    Weighted Hanging Knee Raises

    10 x 10 (+2)
    10 x 10 (+2)
    10 x 10 (+2)
    10 x 10 (+2)

    ~Tough but added more reps than last week.

    Alternating Hanging Leg Raises

    10
    10

    *Post Workout Cardio

    Cardio: Stationary Bike

    Level: 5-6

    Total Time: 10 minutes

    ~Good workout overall, not as high volume as yesterday's but I still got what I wanted out of it. I'm surprised how easy the SLDs were, I can see myself getting 2 plates (215) soon enough. Tomorrow is a rest day, I'm def looking forward to it after killing myself the past 2 weeks.
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  6. #96
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    Diet: 12/24/08

    Meal 1:

    6 egg whites
    Honey Nut Cheerios: 50.5g
    Milk (Fat Free): 169.5
    1 slice of wheat bread
    Natural PB: 10g

    Meal 2:

    Chicken Breast: 100g
    White Rice: 150g

    Meal 3:

    Chicken Breast: 100g
    Apple: 241g
    Banana: 187g
    Roasted Almonds: 10g
    Small piece of pumpkin pie

    Meal 4:

    Chicken Breast: 110g
    White Rice: 150g
    Brocolli

    Meal 5:

    7 egg whites
    Cottage Cheese (Fat Free): 100g
    Strawberry Preserves (Sugar Free): 22.5g
    Roasted Almonds: 10g

    Total Calories: 2450 195/260/70

    Today's Numbers: 190.4/270/65.2 2435

    The pumpkin pie was small but I inputted it as 14g of fat and 42g of carbs (what fitday gave me) I was probably under on the numbers for it, but I'd rather be safe than sorry. Numbers weren't far off, tomorrow is going to be a challenge haha.
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  7. #97
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    Week 10: 12/24/08 Cardio/Rest Day

    Weight: 158

    ~Weight was 158 on the dot. Not 158.4 or so as it's been the past week. I'm going to wait and see if it stays there before increasing anything. If I go to 157 then I'll go for an increase.

    Cardio: Stationary Bike done in the morning fasted

    Level: 5-6

    Total Time: 90 minutes

    Misc: some pullups

    ~Did a nice long LISS session today, nothing taxing.
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  8. #98
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    Week 10: 12/26/08 Upper Body Hypertrophy

    12/25/08 - Off Day

    I wanted to get to the gym yesterday but obviously it was closed, which made today a big pain in the ass. I had to combine both chest and back workouts, so I lowered the volume. It's annoying how I was on a roll but now had to put a halt to it, I didn't even need the rest.

    Incline Barbell Bench Press *warmed up w/ 55, 85

    105 x 8
    110 x 8
    115 x 8 (+5 pounds)

    ~If this keeps up in 2 weeks I'm going to be using the weight I was using during Power Days a couple of weeks ago.

    Flat Dumbbell Bench Press *warmed up w/ 55s

    60 x 8
    65 x 8 (+5 pounds)
    65 x 5

    ~Should've warmed up a bit more, still was able to get more reps using the 65s than last week.

    Seated Barbell Military Press

    95 x 6
    100 x 6 (+1)
    105 x 4 (+1)

    ~Doing the 105 it actually felt a little light, I thought by accident if I put a 25 on one side instead of a 35. This made me stop to check, lol both were 35s. Next week will prob get 5-6 reps.

    Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85

    115 x 8 (+5 pounds)
    115 x 8 (+5 pounds)
    115 x 8 (+5 pounds)

    ~Not too difficult, might add a set or go to 120, depending how I feel next week.

    Overhand Grip Barbell Rows *warmed up w/ bar

    105 x 10
    110 x 10
    115 x 10 (+5 pounds)

    ~Pretty easy, felt these good on my back, numbers are identical to incline barbell's numbers. I think with these though I'll surpass the bench numbers much easier.

    T Bar Rows

    45 + 45 + 10 x 8 (+2.5 pounds)
    45 + 45 + 10 x 8 (+2.5 pounds)
    45 + 45 + 10 x 8 (+2.5 pounds)

    ~These are getting tough, and my back wasn't too up to the task today. Will be more careful with how I do these.

    Row Handle Lat Pulldowns

    125 x 10 (+5 pounds)
    125 x 10 (+5 pounds)
    125 x 10 (+5 pounds)

    ~Avoided failure on every set, might add another set next week or more reps.

    Hammer Strength Incline Press

    45 + 35 + 5 x 10 (+5 pounds)
    45 + 35 + 5 x 10 (+5 pounds)
    45 + 35 + 5 x 10 (+5 pounds)

    ~Completely forgot what I did last week, so added a 5 to make sure I wasn't doing it too light. It ended up being 5 pounds more than last week's workout.

    Machine Flys

    120 x 8
    120 x 8

    ~Quick set, did high volume on these on Monday.

    Alternating Hammer Strength Low Rows

    45 + 35 x 16 (+5 pounds)
    45 + 35 x 16
    45 + 35 x 16

    ~Easy set, didn't want to overdo it and use more weight than last week.

    Alternating Incline Dumbbell Curls

    40 x 8 (+5 pounds)
    40 x 8 (+5 pounds)

    ~Only did 2 sets with few reps, wanted to get a feel for this exercise using the 40s.

    *Post Workout Cardio

    Stationary Bike

    Level: 6

    Total Time: 30 minutes

    I left out some things like laterals, pullups, and some bi/tri work. I'm not going to overdo it since Monday I need to be fresh, especially with my presses. Next week the gym will be open on all days so I'll do both workouts separately again.
    Last edited by aj21; 12-26-2008 at 07:52 PM.
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  9. #99
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    Diet: 12/26/08

    The past 2 days I didn't count macros and just enjoyed the time with the family. All in all I don't think I did too bad, no insane binges or becoming a walking fridge. I noticed with carbs back in my diet I don't even have those cravings for a 387384739847394k meal as often.

    Meal 1:

    6 egg whites
    Honey Nut Cheerios: 45g
    Milk (Fat Free): 111.5g

    Meal 2:

    Chicken Breast: 100g
    White Rice: 150g
    Roasted Almonds: 10.5g

    Meal 3:

    Chicken Breast: 100g
    Apple: 209g
    Banana: 187g

    Meal 4:

    Tilapia: 200g
    White Rice: 150g
    Broccoli

    Meal 5:

    Cottage Cheese: 90g
    Strawberry Preserves (Sugar Free): 20g
    4 slices of wheat bread
    Natural PB: 30g

    195/260/70 Total Calories: 2450

    Today's Numbers: 195.1/261.5/64.3 Total Calories: 2412
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  10. #100
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    Week 10: 12/27/08 Lower Body Hypertrophy

    After yesterday's workout felt worn day headed into today's. Stupid gym better be open everyday next week.

    Squats *warmed up w/ 85

    105 x 10
    105 x 10
    105 x 10
    125 x 5
    145 x 5
    165 x 2
    175 x 2
    185 x 2
    200 x 2

    ~Didn't like my depth on 200 so I'll only move up in weight once I can go deeper.

    Stiff Legged Deadlifts

    90 x 8
    90 x 8
    90 x 8
    90 x 8
    90 x 8

    ~Just practiced my form here, used a double overhand grip rather than a mixed grip like I do on power days.

    Close Stance Leg Press

    3 plates x 25 (+5)
    3 plates x 25 (+5)
    3 plates x 20 *extra set (+20)

    ~I'm going to keep these to just 2 sets, but make sure each set is high reps.
    Seated Leg Curls

    115 x 10 (+5 pounds)
    115 x 10 (+5 pounds)
    115 x 10 (+5 pounds)

    Upped the intensity on these and just went for all 3 sets with 10 reps rather than wait until next week to get 10 for 3. Will move to 120 next week.

    Leg Extensions

    80 x 10
    80 x 10
    80 x 10
    80 x 10
    80 x 10

    ~Finally I'm getting a good feel for these, will either add more weight or reps depending on how I feel.

    Laying Leg Curls

    45 x 8
    50 x 8
    60 x 5

    ~Still trying to get a feel for what weight I should use.

    Seated Calve Raises

    80 x 8, 40 x 15
    80 x 8, 40 x 15
    80 x 8, 40 x 15

    ~Tried something different for calves rather than standing calve raises. Got a good burn on these, might keep them but lower the weight and do higher reps.

    Post Workout Cardio

    Stationary Bike

    Level: 5

    Time: 10 minutes

    R. Bike

    Level: 5

    Time: 10 minutes

    Total Time: 20 minutes

    ~Decent effort put in today, but nothing near what I was doing last week. The days off took me out of my grove rather than helped me out. Yesterday's combined chest/back workout had an effect on my performance today, felt a little lethargic and couldn't up the intensity as I normally have been doing.
    Last edited by aj21; 12-27-2008 at 02:57 PM.
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  11. #101
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    Holy volume batman, good job bud keep pushing heavy. What was this week 85%???
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    Week 10: 12/28/08 Cardio/Rest Day

    Cardio: CrossRamp (crosstrainer)

    Level: 5

    Time: 45 minutes LISS

    Cardio: CrossRamp (HIT)

    Intervals: 5

    Time: 15 minutes

    Cool Down: Stationary Bike

    Level: 5

    Time: 10 minutes

    Total Time: 70 minutes

    Can't walk right now....that is all.
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    Originally Posted by 50-Fifty View Post
    Holy volume batman, good job bud keep pushing heavy. What was this week 85%???
    Thanks for the encouragement man. I don't do percentages anymore, I go more by feel now, which is working out great.
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  14. #104
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    Originally Posted by aj21 View Post
    Thanks for the encouragement man. I don't do percentages anymore, I go more by feel now, which is working out great.
    Nice so its heavy every week then right? Thats pretty much the same as I am doing, scratched the percentages awhile back and loving it.
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    Originally Posted by 50-Fifty View Post
    Nice so its heavy every week then right? Thats pretty much the same as I am doing, scratched the percentages awhile back and loving it.
    Yup heavy every week. For Power Days something I can handle for 4-6 reps, hyper days 8-10. I'm still following the setup Tommy has on alot of things, like keeping the power day exercises to 2 working sets, and avoiding failure as much as possible.
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    Diet: 12/27/08

    Forgot to post yesterday's diet.

    Meal 1:

    6 egg whites
    Honey Nut Cheerios: 50g
    Milk (Fat Free): 145g
    Banana: 147g

    Meal 2:

    Chicken Breast (bone in): 265g
    4 chicken drumsticks

    Meal 3:

    Honey Nut Cheerios: 41.5g
    Milk (Fat Free): 111.5g
    1 PopTart

    Total: 1861 179.8/155.5/54.7

    Was under on cals, wasn't really hungry yesterday. Either way it'll balance out when taking into account the 2 days (24-25th) of not counting macros.
    Last edited by aj21; 12-28-2008 at 07:54 PM.
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    Diet: 12/28/08

    Meal 1:

    6 egg whites
    Honey Nut Cheerios: 45g
    Milk (Fat Free): 155g
    2 Poptarts

    Soy Protein: ran out of Scivation Whey 10g
    Milk (Fat Free): 144g
    Roasted Almonds: 5.5g

    Meal 2:

    Tilapia: 109g
    Avocado: 101g
    Broccoli

    Meal 3:

    Chicken Breast: 100g
    White Rice: 200g
    Apple: 213.5g

    Meal 4:

    Chicken Breast: 140g
    6 egg whites
    4 slices of wheat bread
    2 slices cheese

    190.8/261.1/65 Total Calories: 2,434
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    Week 11: 12/29/08 Upper Body Power

    Good energy heading into today's workout. Gym was too crowded due to everyone being on vacation (but me).

    Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125

    135 x 6 (+5 pounds)
    135 x 4 (+5 pounds)

    ~Worked in with some massive sob haha. He gave me some tips on how not to make the bar go all the way down and hit your chest, but hitting my chest is how I usually do incline. Maybe I'll play around with that form later on, but for now I'm sticking to whats working. Form was solid, almost got close to getting 6 reps for both sets. Next week I can def see myself getting it.

    Overhand Grip Barbell Rows *warmed up w/ bar, 85, 105, 125

    140 x 5 (+5 pounds)
    140 x 5 (+5 pounds)

    ~Pretty easy, but I think my form could've been more solid. Will either do these again and add an extra set next week or just move to 145

    Seated Barbell Military Press *warmed up w/ 85

    110 x 5 (+1)
    110 x 5 (+1)

    ~I'm very happy with this, all reps were solid and failure wasn't reached on any of the sets. Will move up to 115 next week.

    Hammer Handle Lat Pulldowns

    130 x 10 (+5 pounds)
    130 x 10 (+5 pounds)
    130 x 8 (+5 pounds)

    ~Rushed through each set, if I would've taken my time I could've gotten 10 for all 3 with a better MMC. Had to hurry up and get to the Incline Press before someone hogged it for 10 hours.

    Hammer Strength Incline Press

    45 + 45 + 10 + 10 + 2.5 x 5 (+2.5 pounds)
    45 + 45 + 10 + 10 + 2.5 x 5 (+2.5 pounds)
    45 + 45 + 10 + 10 + 2.5 x 5 (+2.5 pounds)

    ~Another solid workout on this, will add a 5 next week.

    Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125 * PR for all sets

    150 x 5 (+5 pounds)
    150 x 5 (+5 pounds)
    150 x 5 (+5 pounds) *failure

    ~The first set was solid, but things became tougher during the 2nd and 3rd sets. I reached failure on the last set. Will move up to 155 next week.

    Alternating Hammer Strength High Rows

    3 plates + 5 + 2.5 x 10 (+2.5 pounds)
    3 plates + 5 + 2.5 x 10 (+2.5 pounds)
    3 plates + 5 + 2.5 x 10 (+2.5 pounds)

    ~Good MMC and I didn't leave these towards the end of the workout which led to more weight being used. Will add a 10lb plate next week.

    Bicycle Handle Cable Rows

    145 x 5 (+5 pounds)
    145 x 5 (+5 pounds)
    145 x 5 (+5 pounds)

    ~Not too tiring, might add another set next week but keep the same weight.

    Tricep Rope Pushdowns

    75 x 6 (+5 pounds)
    75 x 6 (+5 pounds)
    75 x 6 (+5 pounds)
    75 x 6 (+5 pounds)
    75 x 6 (+5 pounds)

    ~I'm continuing to make sure my form is solid, and the elbows aren't doing all the work instead of the triceps. None of the sets were to failure, every rep was slow and controlled.

    Reverse Grip Tricep Pushdowns

    100 x 5
    100 x 5
    100 x 5 *extra set

    ~Wasn't difficult, might add another set, or up the weight.

    EZ Bar Curls

    35 plate + 2.5 x 4 (+2.5 pounds) PR
    35 plate + 2.5 x 3 (+2.5 pounds) PR
    35 plate + 2.5 x 3 (+2.5 pounds) PR

    ~Tough as hell, aiming for 5 reps on all 3 sets.

    Alternating Dumbbell Curls *PR for every set

    45 x 7 (+1)
    45 x 7 (+1)

    ~These are going to take time to get up in reps. Each rep was tough but my form was better than last week.

    Machine Flys *PR for every set

    145 x 5 (+5 pounds)
    145 x 5 (+5 pounds)
    145 x 5 (+5 pounds)
    145 x 5 (+5 pounds)
    145 x 5 (+5 pounds)

    ~My favorite exercise now, continues to hammer my chest. Will move up to 150 next week.

    Misc: Cable Curls

    135 x 7
    135 x 6

    ~I'm loving the added volume for my power days, I feel like I'm putting in some hard work instead of just doing 3-4 exercises and calling it a day. I still don't feel worn down working out like this, and if I do I'll adjust as I go.
    Last edited by aj21; 12-29-2008 at 06:08 PM.
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    Diet: 12/29/08

    Meal 1:

    6 egg whites
    2 slices of wheat bread
    1 slice of cheese
    Honey Nut Cheerios: 45g
    Milk (Fat Free): 108g
    Banana: 122g
    Almonds: 6g

    Meal 2:

    Chicken Breast: 100g
    White Rice: 150g
    Almonds: 10.5g

    Meal 3:

    Chicken Breast: 100g
    Apple: 215g
    Apple: 224g

    Meal 4:

    Chicken Breast: 200g
    White Rice: 150g
    Broccoli

    Meal 5:

    2 egg whites
    2 slices of wheat bread
    1 slice of cheese
    Almonds: 17g

    Pre-Bed:

    Cottage Cheese: 25g

    190.2/267.4/66.4 2,449
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    Week 11: 12/30/08 Lower Body Power

    Put in some good work today. Energy was good, no drop offs during the workout. I experimented on what weight I would use for the leg press and leg extensions.

    Squats *warmed up w/ bar, 85, 105, 125, 145

    175 x 7 (+1)
    175 x 7 (+1)
    175 x 7 *extra set (+7)

    ~I changed my stance for these and used the previous form I had. Just decided to go for it today and was able to crank out 3 sets for 7 reps. None of the sets were to failure. I might go for 8 or 10 reps for each set before I move onto 180.

    Stiff Legged Deadlifts *PR for weight and reps

    200 x 4 (+5 pounds)
    200 x 4 (+5 pounds)
    200 x 3 *extra set (+3)

    ~I think I had 5 in me but my grip was slipping so I had to stop at 4. Not sure whether I should go for 5 reps for 2 sets or just stick to 3 and move onto 205.

    Close Stance Leg Press

    5 plates x 8
    5 plates x 8

    ~These felt too uncomfortable and the type of sneakers I wore were slowly slipping from the foot platform. I'm going to lower the weight for next week.

    Seated Leg Curls *PR for number of sets with 140

    140 x 5
    140 x 5
    140 x 5 (+5)

    ~Got what I needed to get, none of the sets were difficult. I'm going to move the weight to 145 next week.

    Leg Extensions

    120 x 5
    120 x 5

    ~Felt too uncomfortable on my knees, I'm going to keep these only for hyper days with lower weight.

    Standing Calve Raises *PR for weight

    180 x 6 (+5 pounds)
    180 x 6 (+5 pounds)
    180 x 6 (+5 pounds)

    ~Got a good stretch on my calves, moving to 185 next week.

    Weighted Ab Crunch *PR for every set

    100 x 12
    110 x 10
    120 x 8
    130 x 6

    Hanging Weighted Knee Raises

    12 x 5
    12 x 5
    12 x 5

    ~Great workout overall, I might add more sets to squats depending on how I'm feeling. Doing squats heavier for both days has helped my strength greatly, in addition with the SLDs.
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    Diet: 12/30/08

    Meal 1:

    6 egg whites
    4 slices wheat bread
    2 slices cheese
    Banana: 104g

    Meal 2:

    Chicken Breast: 100g
    White Rice: 150g
    Roasted Almonds: 10.5g

    Meal 3:

    Chicken Breast: 100g
    Apple: 222g
    Apple: 232g

    Meal 4:

    Chicken Breast: 200g
    White Rice: 150g
    Broccoli
    Avocado: 59g

    Meal 5:

    2 slices wheat bread
    1 slice cheese
    Roasted Almonds: 5g
    Milk (Fat Free): 180g

    194.5/264.7/69.6 Total Calories: 2,446
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    Week 11: 12/31/08

    Weight: 159

    Up 1 from last week.

    Cardio: R. Bike

    Level: 4-5

    Time: 25 minutes

    Cardio: Stationary Bike

    Level: 4-5

    Time: 20

    Total Time: 45 minutes
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    Week 11: 1/1/09 Upper Body Hypertrophy (Chest/Shoulders/Triceps)

    First workout of the new year, looking to make it a good one!

    Incline Barbell Bench Press *warmed up w/ 55, 85, 105

    110 x 8
    115 x 8
    120 x 8 (+5 pounds)

    ~None of the sets were to failure, though almost reached it on the 3rd set. I was also utilizing a different form on the third set which fried my upper chest more, will up to 125 next week. It's crazy how 125 was what I was doing on power days a couple of weeks ago.

    Flat Dumbbell Bench Press *warmed up w/ 50 (2x)

    60 x 8
    65 x 8
    65 x 8 (+3)

    ~First set was a little uncomfortable on my shoulders, but once I went with a slower speed, the 2nd and 3rd sets were much easier. Next week will use 65 for all 3 sets.

    Seated Barbell Military Press

    95 x 6
    100 x 6
    105 x 6 (+2) *failure

    ~Reached failure on the 3rd set but it was worth it, I wanted to nail that 105 to move on. Next week the final set will be with 110.

    Hammer Strength Incline Press

    45 + 35 + 5 + 2.5 x 10 (+2.5 pounds)
    45 + 35 + 5 + 2.5 x 8 (+2.5 pounds)
    45 + 35 + 5 + 2.5 x 8 (+2.5 pounds)
    45 + 35 + 5 + 2.5 x 8 (+2.5 pounds)

    ~I'm going to only go up to 8 reps on these as the weight is heavier, will move up to 2 plates next week.

    Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85, 105

    120 x 8 (+5 pounds)
    120 x 8 (+5 pounds)
    120 x 8 (+5 pounds)
    125 x 6 (+10 pounds)

    ~Felt great on the tris, decided to add a 4th set messing around and used the weight I'm moving up to next week.

    Underhand Grip Tricep Pushdowns

    70 x 10
    80 x 10
    90 x 10
    100 x 10 (+5 pounds) *failure

    ~Only a couple of seconds rest time between each set, which is why the 100 killed me. Will go to 110 next week.

    Machine Flys

    120 x 10
    120 x 10
    120 x 10
    120 x 10 *extra set
    120 x 10 *extra set

    ~None of the sets were to failure, I had some energy to spare so added some sets. Will move up to 125 next week.

    Cable Front Raises

    30 x 8
    30 x 8
    30 x 8
    30 x 8

    ~Done quickly, not taxing at all, good burn on the shoulders.

    Side Laterals

    30 x 6
    30 x 6
    30 x 6
    30 x 6
    30 x 6
    30 x 6 *extra set (+6)

    ~Added a set so now will move onto 35s.

    Fly Machine *diff one

    105 x 10
    105 x 10
    105 x 10

    ~Allowed me to get a better stretch on my chest without the pressure the Machine Flys put on my shoulders sometimes.

    Great workout, busted my ass to make up for not being able to do this workout last week due to the gym being closed. Strength and endurance were good.
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    Week 11: 1/2/09 Upper Body Hypertrophy (Back/Biceps)

    Good energy heading into today's workout. None of the sets were to failure, might lower volume for tomorrow's leg workout.

    Bodyweight Pullups

    10
    10 (+1)
    9

    ~Might change the scheme of how I'm doing these and go for multiple sets of 8.

    Overhand Grip Barbell Rows

    110 x 10
    115 x 10
    120 x 10 (+2 pounds)

    ~Tried using a thumbless grip and focused on pulling using my elbows. Felt the same as using a regular grip to me, will up the weight to 125.

    T Bar Rows

    45 + 45 + 10 + 2.5 x 8 (+2.5 pounds)
    45 + 45 + 10 + 2.5 x 8 (+2.5 pounds)
    45 + 45 + 10 + 2.5 x 8 (+2.5 pounds)

    ~Didn't feel as bad as the ones I performed last week. Made sure again to pull with my elbows.

    Row Handle Lat Pulldowns

    130 x 8
    130 x 8
    130 x 8
    130 x 8

    ~Sticking to 8 reps instead of going to 10-12 to avoid failure.

    Alternating Hammer Strength Low Rows

    2 plates x 8
    2 plates x 8
    2 plates x 8
    2 plates x 8
    2 plates x 8

    ~Same reasoning as above, avoided failure on every set.

    Alternating Incline Dumbbell Curls

    40 x 10 (+2)
    40 x 8

    ~Every rep was slow and controlled, getting easier compared to last week's performance.

    Hammer Handle Behind The Neck Lat Pulldowns

    105 x 10 (+5 pounds)
    105 x 10 (+5 pounds)
    105 x 10 (+5 pounds)
    105 x 10 (+5 pounds)
    105 x 10 (+5 pounds)

    ~I use these as a finisher on my back, light weight no failure.

    Preacher Curls

    45 + 10 + 2.5 x 6
    45 + 10 + 5 x 6
    45 + 10 + 5 + 2.5 x 6
    45 + 10 + 10 x 5 (+2.5 pounds)

    ~Added some reps on all sets, and added some poundages to the final set.

    Rope Curls

    55 x 10 (+5 pounds)
    55 x 10 (+5 pounds)
    55 x 10 (+5 pounds)
    55 x 10 (+5 pounds)
    55 x 10 (+5 pounds)

    ~Finisher on the arms, no failure.

    ~Good workout overall, maybe next week will experiment with fewer sets but more reps on some of the exercises.
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    Week 11: 1/3/09 Lower Body Hypertrophy

    Lowered the number of sets on somethings today but upped the weights. Energy was fine heading into it, that vaso/xtend/ba combo makes me feel like I'm about to explode, way too much energy.

    Squats *warmed up w/ bar, 85 (2x)

    105 x 12
    105 x 12
    105 x 10
    125 x 5 *slow and controlled, pause at the bottom
    145 x 5 *same as above
    175 x 3
    200 x 3 (+1) *better form and deeper
    200 x 2
    205 x 2 (+5 pounds)

    ~I liked my depth with 200 so next week will go from 175 to 205 and so on.

    Stiff Legged Deadlifts

    95 x 12 (+5 pounds)
    95 x 12 (+5 pounds)
    95 x 12 (+5 pounds)

    ~Form continues to improve, upped the weight, lowered the sets, more reps.

    Close Stance Leg Press

    3 plates x 30 (+5)
    3 plates x 30 (+5)

    ~Midway thru the 2nd set I was wondering why I'm doing this to myself....

    Seated Leg Curls

    120 x 10 *PR (+5 pounds)
    120 x 10 *PR (+5 pounds)
    120 x 10 *failure (+5 pounds)

    ~These keep getting easier as the weeks go by, I always think I only have 8 in me but end up going to 10, moving up to 125 next week.

    Leg Extensions

    90 x 12 (+2)
    90 x 12 (+2)
    90 x 12 *pause at the top

    ~Got the feel for it, knee feels comfortable and less pressured now.

    Laying Leg Curls

    50 x 10
    50 x 10
    50 x 10

    ~Found a good starting weight, moving to 55 next week.

    Seated Calve Raises

    70 x 10
    70 x 10
    70 x 10

    ~Each set was done utilizing a slow tempo, felt better on my calves than the standing variation.

    Hanging Alternating Leg Raises

    16
    16
    16

    Weighted Hanging Leg Raises

    5 x 6
    5 x 6
    5 x 6

    Standing Calve Raises

    130 x 10
    130 x 10
    130 x 10

    ~I had to crawl home after this was over, only thing remotely near failure were the leg presses and seated leg curls. I'm happy with how my squat is slowly progressing, form is getting better and less lower back discomfort.
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    Week 11: 1/4/09 Cardio/Rest Day

    Actually using today as a rest day for a change. The past week, especially yesterday, had alot of volume so decided to give my body a break today. Got some new macros:

    Fat: 70g
    Carbs: 340g
    Protein: 175g

    Cals: 2700
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    Week 12: 1/5/09 Upper Body Power

    Energy was good heading into the workout, but was distracted too much **** at work. I'm adjusting the diet around right now to fit in the new macros, tomorrow's workout should be more precise than today.
    Thought it'd be another day at the gym but unfortunately every single ********** on earth decided to show up today (f'ing new years resolutioners).

    Overhand Grip Barbell Rows *warmed up w/ bar, 85, 105, 125

    145 x 4 (+5 pounds)
    145 x 4 (+5 pounds)

    ~Had to start off with these first due to..... (see below). Not too difficult, could've gotten 5 but wanted to make sure each rep was using my elbows to pull rather than more shoulder.

    Incline Barbell Bench Press *warmed up w/ 55, 85, 105, 125

    135 x 6
    135 x 5 (+1)

    ~So here I am due to the insane amount of people at the gym having to put what I normally do first, second in my rotation. No problem fine, but I had to wait 10 or so minutes until it was freed up. 5-6 freaking hindu ************* morons, fresh into puberty spotting each other just benching the bar. After waiting awhile for Hazziz to finish I finally was able to use it. Probably from torching my back before, my form wasn't as great. I wasn't able to contract my back on the descent of the lift like I normally do. Could've gotten 6 on the 2nd but it would've required failure. I'd rather do all 6 smoothly.

    Seated Barbell Military Press *warmed up w/ 85

    115 x 2 (+5 pounds)
    115 x 3 (+5 pounds)

    ~These are done 3rd in the rotation, but right from incline had to go to them. Shoulders weren't given a break from pressing but handling the weight wasn't too difficult. The 2nd set went smoother than the first, will go for 4 reps on each set next week.

    Hammer Handle Lat Pulldowns

    135 x 8 (+5 pounds)
    135 x 8 (+5 pounds)
    135 x 8 (+5 pounds)

    ~Minimal rest time between each set, will go to 140 next week.

    Hammer Strength Incline Press

    45 + 45 + 25 x 5 (+2.5 pounds)
    45 + 45 + 25 x 4 (+2.5 pounds)
    45 + 45 + 25 x 3 (+2.5 pounds)

    ~Felt like a fat woman was trying to sit on my shoulders, the 2nd and 3rd sets were difficult, but none of the sets were to failure.

    Close Grip Flat Barbell Bench Press *warmed up w/ 85, 125

    155 x 4 (+5 pounds)
    155 x 4 (+5 pounds)
    155 x 3 (+5 pounds)

    ~Didn't go to failure on any of the sets, will get 5 for a couple of the sets next week.

    Alternating Hammer Strength High Rows

    3 plates + 10 x 10
    3 plates + 25 x 10
    3 plates + 35 x 8
    3 plates x 18

    ~Didn't like how the workout was going momentum wise and forgot what numbers I did on these last week. Decided to test my strength and see where I am as far as this one was concerned. The 3 plates only set at the end was surprisingly easy.

    Alternating Hammer Strength Low Rows

    2 plates x 10
    2 plates + 10 x 10
    2 plates + 25 x 10

    ~Same as above, I don't normally do these for power but just wanted to see where my strength was.

    EZ Bar Curls

    35 plate + 2.5 x 5 (+1)
    35 plate + 2.5 x 4 (+1)
    35 plate + 2.5 x 4 (+1)

    ~Hard but not impossible, should get 5 for all sets next week.

    Tricep Rope Pushdowns

    75 x 6
    75 x 6
    75 x 6
    75 x 6
    75 x 6
    75 x 6 (+6)

    ~Moving to 80 next week.

    Alternating Dumbbell Curls

    45 x 10
    45 x 9 (+1)

    ~Up a rep from last week, but much better form.

    Machine Flys

    150 x 7 (+5 pounds)
    150 x 7 (+5 pounds)
    150 x 7 (+5 pounds)

    ~I stick to 5-6 reps on machine flys, but due to being annoyed and not happy with the compound movements today, upped the intensity, less sets more reps. Moving to 155 next week.

    Pec Machine (another fly machine, longer handles, more ROM)

    135 x 6
    150 x 5

    ~Same as above, wanted to up the intensity so did these on a power day with more weight.

    Tomorrow I swear if anyone annoys me in the squat rack with their little new year's resolution crap I'm going to kill them.
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  28. #118
    I am the 5-0 50-Fifty's Avatar
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    Originally Posted by aj21 View Post
    Actually using today as a rest day for a change. The past week, especially yesterday, had alot of volume so decided to give my body a break today. Got some new macros:

    Fat: 70g
    Carbs: 340g
    Protein: 175g

    Cals: 2700
    Im not going to lie, Im a little jealous of those carbs :P And I know what you mean about those people joining up for new years... luckily I dont have to deal with that in my new gym :P
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  29. #119
    Registered User aj21's Avatar
    Join Date: Nov 2005
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    Week 12: 1/6/09 Lower Body Power

    Good steady energy today. Had that nervous energy whenever its leg day.

    Squats *warmed up w/ 85, 125 (2x), 145

    175 x 9 (+2)
    175 x 9 (+2)
    175 x 8 (+1)

    ~Form on the 3rd set was solid, none of the sets were to failure. I want to get 12 reps on each set to feel confident with my squat before moving onto heavier weights.

    Stiff Legged Deadlifts

    200 x 5 *PR (+1)
    200 x 5 *PR (+2)
    210 x 2 *PR (+10 pounds)

    ~Good form, and tried to do them with some more speed rather than slower like I normally do them. Going to 205 next week.

    Seated Leg Curls

    145 x 6 (+5 pounds)
    145 x 6 (+5 pounds)
    145 x 5 (+5 pounds)

    ~Not too difficult, surprised myself by getting 6 reps instead of the usual 5. Going to 150 next week.

    Leg Extensions

    105 x 8
    105 x 8
    105 x 8

    ~Slow and controlled, upping the weight next time.

    Close Stance Leg Press

    4 plates + 25 x 8
    4 plates + 25 x 8
    4 plates + 25 x 8
    4 plates + 25 x 8

    ~Found a good weight to start on these again.

    Standing Calve Raises

    185 x 6 (+5 pounds)
    185 x 6 (+5 pounds)
    185 x 6 (+5 pounds)

    Weighted Hanging Knee Raises

    15 x 6 (+3 pounds)
    15 x 6 (+3 pounds)
    15 x 6 (+3 pounds)
    15 x 6 (+3 pounds)

    Weighted Ab Crunch Machine

    110 x 12
    120 x 10
    130 x 8
    140 x 4

    ~Great workout, I thought it would be a good effort but it seemed I had alot more in the tank than I thought I did (new macros maybe?).

    Nutrition:

    http://fitday.com/fitness/PublicJour...ner=ajballer21
    Last edited by aj21; 01-06-2009 at 07:51 PM.
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  30. #120
    I am the 5-0 50-Fifty's Avatar
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    Originally Posted by aj21 View Post
    Good steady energy today. Had that nervous energy whenever its leg day.
    Nervous? You should be going in there to kill! lol How come your not going to failure on your squats?
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