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06-05-2009, 04:38 PM
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#1
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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The Gootz's Workout Journal
I figured it's about time I put my workout's down on "paper." I've hit a plateau, as I'm sure many of you have, and hope that keeping a consistent journal of my workouts and routine will help me figure out what I'm doing right, what I'm doing wrong, and what I can do/change to keep growing.
My current workout split looks like this:
Day 1: Delts/Traps
Day 2: Quads/Hams
Day 3: Off
Day 4: Back/Chest/Calves
Day 5: Bis/Tris/Forearms
Day 6: Off (sometimes I skip this day off and start my split over again)
Before each workout I do 6-12 minutes of elliptical to get my heart rate up and the blood pumping.
Also, on Thursdays I do between 2-3 hours of martial arts. I try to gear my splits so that my "off" day is really my martial arts day, but it doesn't always work out that way.
I eat pretty healthy, watch my protein, carb, fat intake and don't eat much of any sweets. Daily caloric intake is typically between 2,500-3,000. My current bodyweight is 178lbs with 12% bf. My ultimate goal is to reach 180lbs @ 8% bf. But considering Summer's right around the corner I'd like to focus on leaning down to 8% bf for the short term and hopefully keeping my weight around 175lbs. Then after summer focus on bulking up a bit then leaning back out again to reach my goal of 180/8.
I'll try to get some progress pics up soon.
I invite any and all feedback and advice. 
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
Last edited by The Gootz; 06-05-2009 at 07:37 PM.
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06-05-2009, 07:33 PM
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#2
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-5-09
-7 minute warm up on the elliptical
Seated DB Military Press
35x15
50x10
60x8
65x5
Inverted (palms facing in) Alternating DB Military Press
40x10
45x7
45x5
DB Side Lateral Raises
25x10
30x8
30x8
Bent Over Reverse DB Flyes
30x12
35x12
35x10
DB Shrugs
50x15
70x12
85x11
90x9
Farmer's Walk
55x66 steps
Scaption Shrugs
15x15
15x15
Hanging Knee Raises w/ Hold (after last rep)
16+16 seconds
16+16 seconds
16+16 seconds
Medicine Ball Crunches
25
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
Last edited by The Gootz; 06-05-2009 at 07:35 PM.
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06-06-2009, 09:37 PM
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#3
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-6-09
-6 minute warm up on the elliptical
Squats
135x12
155x10
185x8
225x6
Alternating DB Step Ups
45x16
45x16
Leg Extensions
135x12
135x12
Leg Curls
100x12
110x10
120x8
130x5
Deadlifts
135x10
155x8
185x8
205x6
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-08-2009, 09:57 AM
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#4
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-7-09
-7 minute warm up on the elliptical
Supersetted 1 back set with 1 chest set
Seated Rows
140x15
160x10
180x8
200x8
Incline BB Press
115x15
145x10
175x8
195x5
Lat Pulldowns
165x10
175x8
185x8
Flat Bench DB Press
65x10
75x8
85x5
Bent Over BB Rows
135x10
155x8
165x6
Incline DB Flyes
35x10
40x8
45x8
Face Pulls with Contracted Grip
80x12
90x12
100x12
Push Ups
10 with blast straps
10 with bosu ball
10 with bosu ball
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-10-2009, 10:26 AM
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#5
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-9-09
-7 minute warm up on the elliptical
Supersetted 1 Bis set with 1 Tris set
Alternating DB Curls
25x15
35x10
45x8
50x6
V-bar Extensions
80x15
110x10
140x8
160x8
Standing Preacher Curls
65x10
75x8
85x6
Close Grip BB Bench Press
115x10
135x8
155x6
Incline Bench Alternating DB Curls
25x10
30x8
35x6
Reverse Grip Alternating Cable Extensions
40x10
50x8
60x8
Alternating DB Hammer Curls
30x12
35x10
35x10
Rope Extensions
50x10
60x8
Dropset - 60x8, 40x8
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-10-2009, 10:40 PM
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#6
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-10-09
Today was my "day off" (martial arts practice). I warmed up by running 1 1/3 miles then trained for an hour and a half.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-11-2009, 08:56 PM
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#7
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-11-09
-7 minute warm up on the elliptical
Seated BB Military Press
95x10
115x8
135x6
135x6
Inverted (palms facing in) Alternating DB Standing Military Press
40x10
45x8
50x6
DB Side Lateral Raises
25x10
30x8
35x6
BB Upright Rows
70x10
80x8
90x6
Bent Over Reverse DB Flyes
30x12
35x10
35x9
BB Shrugs
135x15
185x12
225x12
245x10
DB Farmer's Walk
60x55 (steps)
65x53
Scaption Shrugs
15x15
15x15
Decline Bench Situps
30
23
21
Leg Lifts w/ Large Exercise Ball
30
20
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-11-2009, 08:56 PM
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#8
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Side note: Been feeling really good during my workouts. Both my motivation and energy levels are up. I stopped taking the Ragnarok (no caffeine version) about 2 weeks ago and have just been taking Animal Pak pre-w/o.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-13-2009, 10:12 AM
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#9
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MST All Day
Join Date: Dec 2007
Location: Pennsylvania, United States
Posts: 894
BodyBlog Entries: 0
BodyPoints: 704
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thats sad that you're no longer using the Ragnarok.
__________________
Millennium Sport Technologies/Bellezza Botanicals Representative and Sponsored Athlete
www.millenniumsport.net
My views are my own and do not necessarily represent the views of Millennium Sport Technologies
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06-13-2009, 12:40 PM
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#10
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Quote:
Originally Posted by CTDeuce
thats sad that you're no longer using the Ragnarok.
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Why's that? It didn't do anything for me. In fact I felt worse while taking it.
What's sad is I paid $ for a product that didn't do sh*t.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
Last edited by The Gootz; 06-13-2009 at 12:43 PM.
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06-13-2009, 12:42 PM
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#11
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
|
6-12-09
-6 minute warm up on the elliptical
Squats
135x12
155x10
185x8
225x6
Alternating DB Step Ups
45x16
45x16
45x16
Leg Extensions
135x12
150x11
Leg Curls
100x12
110x10
120x8
130x6
Deadlifts
135x10
165x8
195x8
225x6
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-13-2009, 12:44 PM
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#12
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Today, 6/13, I am taking the day off. I'm sore all over and my body needs some time to rest and recover.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-15-2009, 09:27 PM
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#13
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MST All Day
Join Date: Dec 2007
Location: Pennsylvania, United States
Posts: 894
BodyBlog Entries: 0
BodyPoints: 704
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Quote:
Originally Posted by The Gootz
Why's that? It didn't do anything for me. In fact I felt worse while taking it.
What's sad is I paid $ for a product that didn't do sh*t.
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Im sorry to hear that you didn't get anything out of it. You are one of the first i've ever heard say that.
__________________
Millennium Sport Technologies/Bellezza Botanicals Representative and Sponsored Athlete
www.millenniumsport.net
My views are my own and do not necessarily represent the views of Millennium Sport Technologies
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06-16-2009, 10:54 AM
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#14
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Quote:
Originally Posted by CTDeuce
Im sorry to hear that you didn't get anything out of it. You are one of the first i've ever heard say that.
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Different strokes for different folks.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-16-2009, 11:06 AM
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#15
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-15-09
-6 minute warm up on the elliptical
Supersetted 1 back set with 1 chest set
Seated Hammer Machine Rows
140x15
180x10
230x8
270x7
290x7
Incline BB Press
95x15
135x10
155x8
175x6
185x6
Lat Pulldowns w/ V-bar
165x10
175x8
185x7
Flat Bench DB Press
60x10
70x8
80x5
Bent Over BB Rows
135x10
145x8
165x6
Peck Deck Machine
135x12
145x10
155x8
Face Pulls w/ Contracted Grip
100x12
110x10
110x10
Upward Cable Crossovers
30x15
30x12
30x9
Seated Calf Extensions
255x15
275x15
295x15
315x12
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-16-2009, 11:09 AM
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#16
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Folkstyle
Join Date: Dec 2006
Location: New Jersey, United States
Age: 18
Stats: 6'0", 174 lbs
Posts: 1,701
BodyBlog Entries: 0
BodyPoints: 4347
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subbed. pretty nice workouts.
kick some ass bro!
__________________
AM I RIGHT OR WHAT?
-[The Friendly Misc Crew]-
My Quest to the State Title (workout log) - http://forum.bodybuilding.com/showthread.php?t=115647181
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06-16-2009, 11:19 AM
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#17
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Quote:
Originally Posted by diller
subbed. pretty nice workouts.
kick some ass bro!
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Thanks dude. The supersetting has me working up a nice sweat. I can see why I plateaued...my body became too familiar with my old routine where I would take much more time between sets.
*notes to self*Start adding links to exercises I'd like to try so I don't forget. Also, post before pics.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-16-2009, 11:24 AM
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#18
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Folkstyle
Join Date: Dec 2006
Location: New Jersey, United States
Age: 18
Stats: 6'0", 174 lbs
Posts: 1,701
BodyBlog Entries: 0
BodyPoints: 4347
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Quote:
Originally Posted by The Gootz
Thanks dude. The supersetting has me working up a nice sweat. I can see why I plateaued...my body became too familiar with my old routine where I would take much more time between sets.
*notes to self*Start adding links to exercises I'd like to try so I don't forget. Also, post before pics.
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Yeah, I'll usually throw in a few supersets here and there in my workouts and I absolutely love it.
It's just different for your body to go from one exercise to another right away. It feels great.
__________________
AM I RIGHT OR WHAT?
-[The Friendly Misc Crew]-
My Quest to the State Title (workout log) - http://forum.bodybuilding.com/showthread.php?t=115647181
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06-16-2009, 11:48 AM
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#19
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Exercises To Add
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-17-2009, 01:23 AM
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#20
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
|
6-17-09
-8 minute warm up on the elliptical
Supersetted 1 Bis set with 1 Tris set
Alternating DB Curls
25x15
35x10
45x8
50x6
V-bar Extensions on single pulley system
50x15
60x10
70x8
90x7
Seated DB Preacher Curls
30x10
35x8
40x6
Flat Bench ez-bar Skull Crushers
60x10
70x8
80x6
DB Concentration Curls
25x10
30x8
35x6
Reverse Grip Outer Grip ez-bar Cable Extensions
100x10
110x8
130x8
Alternating DB Hammer Curls
30x12
30x10
30x12
Single Arm Overhead DB Extensions
20x10
20x10
20x10
Tricep Dips
15
12
Palms-Up DB Wrist Curl Over A Flat Bench
30x15
35x15
35x12
Palms-Down DB Wrist Curl Over A Flat Bench
20x15
20x12
Standing Palms-Up Barbell Behind The Back Wrist Curl
80x15
80x12
(If you're curious about these forearm exercises, you can find more information here - http://www.bodybuilding.com/fun/exer...uscle=Forearms)
Hanging Knee Raises w/ Hold (after last rep)
18+18 seconds
16+16 seconds
15+15 seconds
Leg Raises
21
16
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
Last edited by The Gootz; 06-17-2009 at 01:28 AM.
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06-18-2009, 10:52 AM
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#21
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Correction!!!
Last workout was 6/16, not 6/17
6-17-09
off
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
Last edited by The Gootz; 06-18-2009 at 10:57 AM.
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06-19-2009, 09:14 AM
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#22
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-19-09
Today was my martial arts practice. I grappled and worked on takedowns for 45 minutes, trained Kali (Eskrima stick fighting) for 45 minutes and worked on trapping and unarmed combat for an hour. Was pouring sweat by the end of the 2 and a half hours.
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-19-2009, 09:16 PM
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#23
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-19-09
-7 minute warm up on the elliptical
Seated BB Military Press
95x12
115x10
135x6
145x5
Inverted (palms facing in) Alternating DB Standing Military Press
40x10
(decided to do something different...after my first set)
Alternating DB Front Raises
30x10
35x8
40x6
BB Upright Rows
80x10
90x8
100x6
DB Side Lateral Raises
20x10
25x8
30x6
Bent Over Reverse DB Flyes
30x12
35x10
40x8
DB Shrugs
65x15
75x12
90x12
100x12
105x9
DB Farmer's Walk
55x64 (steps)
60x66
Scaption Shrugs
15x15
15x15
Medicine Ball Leg Raises (6lb ball)
15
15
Leg Lifts w/ Dual Handles on Lower Cable Machine
25x10
20x8
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-19-2009, 09:17 PM
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#24
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Tested my Body Fat after the above workout...11.3%
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-19-2009, 09:43 PM
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#25
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Folkstyle
Join Date: Dec 2006
Location: New Jersey, United States
Age: 18
Stats: 6'0", 174 lbs
Posts: 1,701
BodyBlog Entries: 0
BodyPoints: 4347
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nice workouts you're having.
keep it up!
__________________
AM I RIGHT OR WHAT?
-[The Friendly Misc Crew]-
My Quest to the State Title (workout log) - http://forum.bodybuilding.com/showthread.php?t=115647181
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06-20-2009, 10:06 PM
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#26
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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6-20-09
-4 minute warm up w/ 30 sec sprints and 30 second rest intervals
Squats
135x12
155x10
185x8
225x6
235x5
DB Lunges
45x20
45x16
Supersetted Curls w/ Extensions
Leg Curls
100x12
110x10
120x8
130x6
Leg Extensions
150x12
150x11
Deadlifts
135x10
185x8
225x6
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-20-2009, 10:09 PM
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#27
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
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Quote:
Originally Posted by diller
nice workouts you're having.
keep it up!
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Thanks bro. I could barely walk after and was sweating like a pig. 
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-22-2009, 09:51 PM
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#28
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
|
6-21-09
-7 minute warm up on the elliptical
Supersetted 1 back set with 1 chest set
Seated Close Grip Machine Rows
140x15
170x10
190x10
200x8
210x8
Incline DB Press
55x12
65x10
75x8
85x6
85x5
Lat Pulldowns
170x10
190x8
200x7
Flat Bench BB Press
135x10
165x8
195x6
Bent Over T-Bar Rows
80x10
100x8
125x6
Incline Cable Flyes
45x12
50x10
55x8
Face Pulls w/ Contracted Grip
100x12
110x10
120x10
Bosu Ball Pushups w/ Grip on DBs
15
12
11
*Note to self...don't wait a whole day to record w/o...it gets hazy
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-22-2009, 10:02 PM
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#29
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Lakers 2009 Champs FTMFW!
Join Date: Jan 2006
Location: United States
Age: 27
Stats: 5'11", 174 lbs
Posts: 3,655
BodyBlog Entries: 0
BodyPoints: 18204
|
6-22-09
Worked out with a friend today. He tried to keep up, but I took a few extended breaks (2-3 minutes) to help him out.
-7 minute warm up on the elliptical
Supersetted 1 Bis set with 1 Tris set
Wide Grip EZ Bar Curls
60x12
70x10
80x8
90x8
Pushdowns w/ Cable Handle
40x15
50x12
60x12
70x10
DB Concentration Curls
25x10
30x8
35x6
Flat Bench EZ Bar Skull Crushers
60x10
70x8
80x8
One Arm High Cable Curls
50x10
50x10
60x8
EZ Bar Cable Extensions
100x10
130x8
160x8
Alternating DB Hammer Curls
30x12
35x12
35x10
Seated Single Arm Overhead DB Extensions
30x10
35x8
40x6
Palms-Up DB Wrist Curl Over A Flat Bench
30x15
35x15
35x12
Palms-Down DB Wrist Curl Over A Flat Bench
20x15
20x12
20x12
Hanging Knee Raises w/ Hold (after last rep)
18+18 seconds
16+16 seconds
16+16 seconds
Leg Raise Throws
20
20
Calf Extensions on Leg Press Machine
255x15
275x15
295x14
315x12
335x12
__________________
ΣAE
B$B
"Life is all about ass; you're either covering it, hauling it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, or behaving like one."
- Anonymous
"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze."
- Cus D'Amato
-My workout journal - http://forum.bodybuilding.com/showthread.php?t=116817761
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06-23-2009, 10:24 AM
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#30
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Folkstyle
Join Date: Dec 2006
Location: New Jersey, United States
Age: 18
Stats: 6'0", 174 lbs
Posts: 1,701
BodyBlog Entries: 0
BodyPoints: 4347
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damn, how long does a workout like that take?
__________________
AM I RIGHT OR WHAT?
-[The Friendly Misc Crew]-
My Quest to the State Title (workout log) - http://forum.bodybuilding.com/showthread.php?t=115647181
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