Self-Improvement is Masturbation. Now Self-Destruction...

[RandyJH]

I'm really not sure why I chose that as a title, but its from fight club, so I suppose that's all that really matters.

Anyways, I'll keep my background short and sweet for now, and if anyone wants to know more down the road I can always elaborate. Basically, I started as a former fatty. 16 years old, 246ish lbs and 5'8''. Fatty is an understatement, I was a walking ball of blubber, but I was still a cute kid . Somehow I found my way to the gym, and I guess since then I've fallen in love with fitness. I also went through a phase where I stopped focusing on lifting and put a ton of focus on BJJ and MMA. I'm thinking that may have set me back a little bit in muscular gains, but that's how it goes I suppose. On to more important things...

Stats:

Height: 5'9''
Weight: ~184
Bf%~14-16%

Lifts:
Bench Press: 275x3
Squat: Mid 300's, varies based on knee discomfort. Won't be doing them for a while
Dead Lift: 370, also wont be doing these for a while. Will explain later.
Dips: BW+135X3 AND here's a video my buddy Scott took of that a few days ago.


I suppose tomorrow, or within the next few days I'll elaborate further with goals, but here's a basic run down. I'm going to be doing a bicep and hamstring specialization cycle in hopes of bringing those body parts up to par. It will follow an upper/lower pattern.

Here's what today's workout looked like:

BB Curls: 80x5x5
DB Hammer Curls: 30x10, 30x10
Islolateral Hammer Strength Bench: 2 platesx8 2 plates+35x8 3platesx8 (no idea if this is even decent, hah!
Side lateral raises: 20x9, 20x9
Skull Crushers: 3x8 (will post weights on these eventually
Wide Grip Lat Pulls: 2x8
Shrugs: 2 sets

So there ya go, tomorrow I'll get more into nutrition, and some other goals.

Take care all!

[Scooter4]

In and subbed buddy.

[RandyJH]

Yesss! It'll be a good time sir! Tomorrow is light cardio...woohoo!

[RandyJH]

Today's Workout: Cardio!

30 minutes on a recumbent bike at ~12 mph (resistance was at lvl 10)

Felt pretty solid, just keeping it light.

Anyways, time to add a few of the goals.

-Curl 95lb barbell for 10 reps, good form (not exactly sure where I'm at right now)
-Bench press 315 for 1 rep (getting moderately close)
-Hang clean 135x20 (best so far is 18)
-Hang 225x1
-Deadlift 405 (At 370)

Anyways, I'm out for the night. Not sure what tomorrow's workout will be, but we shall see!

[RandyJH]

Today's workout: Rest//A **** piss ton of walking around. After yesterday's workout I also did a ton of walking.

Tomorrow: Maybe upper? Maybe lower?

I'm having some stomach issues, so we'll see what I can even eat. I hate training fasted so if I cant stomach a lot of food it'll just be a cardio workout.

[RandyJH]

Yesterdays workout: Upper w/ bicep specialization

BB curls: 85x5x5 up 5 lbs across all five sets, neat! Last one was tough tho...

Hammer Curls: 2 sets

Incline DB press: 80x6 80x6, pretty fried from the curls actually...

DB Fly's: 40x8

Side lateral Raises: 20x10 25x8 15x10

Tricep cable extensions: 2 sets of 6-8

Lat pulls: 3 sets of 8

Shrugs: 2 sets

Overall a pretty exhausting upper workout, but I liked it. The tricky part is getting a decent back workout while specializing biceps. I think the best thing to do is toss my back work at the end of my workout, so the bi's have a little time to recover.

Anyways, all for now. Might do legs today, we'll see.

[RandyJH]

Skipped a leg day and some cardio days. Not worth trying to dig em up from memory. Today was a solid upper day tho!

Still rocking the bicep focus for a bit longer.

BB curls: 90x5 90x5 90x5 90x5 90x4....this was really heavy for me, might not bump the weight up next week, we'll see.

Bicep Iso movement: 2 sets x 12

Hammer Strength machine: 2 platesx12 3 platesx8 3plates+25'sx5 perrtttty happy with this

Shoulder Isolation movements: 3 sets (1 side lateral, and 2 rear delt raises)

Tricep cable extensions: 3x6

Wide grip lat pull downs: 3x9


Thats all for today folks.

[nkh]

Nice job on the dips!

PS Your thread is in the Workout Programs (not Journals) section.

[Scooter4]

Fail at posting Randy. Or maybe did I give you the wrong link, lol.

[RandyJH]

Nice job on the dips!

PS Your thread is in the Workout Programs (not Journals) section.

Thanks brotha, I'll probably start getting back into doing dips again soon. I just wanna max the hammer strength machine at 4 plates first. Itd be a nice ego boost

Fail at posting Randy. Or maybe did I give you the wrong link, lol.

EFF WORD! Any idea on who to contact about moving this?

[Ryhatz8]

nice workouts dude. i dont know who you would contact though to move it.

[Scooter4]

EFF WORD! Any idea on who to contact about moving this?

Just PM a mod in this section.

[RandyJH]

nice workouts dude. i dont know who you would contact though to move it.

Thanks homie! I look forward to having ya around in the thread! We'll get it moved tho.

Just PM a mod in this section.

I'll do that tomorrow hopefully. P.S when ya coming to visit again ninja?

Today: Total rest!

Little summary of today: Worked from 9:30-3:30 and then decided to get a lil haircut. Also decided to get my eyebrows waxed while I was there, wasn't really painful at all surprisingly! On top of that, the haircut was only 5 bucks! Gotta love having your customer's cut your hair!

After that, I decided to grab coffee with a friend, go for a car ride, and watch her get a piercing. Made me really want to go get another piercing BADLY, so I might do that tomorrow.

Today was a pretty low cal/carb day ~1400 cals or so. Yesterday however was over 4k with high carbs.

Tomorrow should be a nice little leg session, stay tuned!

[RandyJH]

Crushed today's leg workout! I'll try to keep the post short since I open at work tomorrow and it's already getting close to 1:30

Lower body Hamstring focus

Seated leg curls: 90x10 140x5 140x5 150x5 170x5 170x5 then some lighter work to finish up 100x12 100x12 so basically 7 working sets

Leg extensions: DBL leg 250x8 single leg: 170x8 190x8

Hip abductor machine: 3 sets of 15

Straight leg calf presses: 3 sets of 12

Overall, very pleased with the workout. Strength seems to be increasing nicely, and the hamstrings are catching up. No complaints.

Diet: 3.4K CALS

Here's a lil diet summary of how I'll typical eat on a higher cal day.

Meal 1: 1 cup of oat meal and 50 grams of a whey/casein blend
Meal 2: Large arby's roast beef
Meal 3: 40 gram whey shake
Meal 4: Bowl of honey bunches of eats and a muscle milk shake
Meal 5: 2 slices of peperoni pizza
Meal 6: 45 gram protein shake

Lots of shakes, but I'm extremely busy and active so that's whats most convenient for me.

Decided to get another piercing tonight!!!! Ended up getting my vertical tragus done, which is a surface piercing just in front of the ear. It's pretty bad-a if I do say so myself! I'll have to get some pictures up soon. That's all for tonight, hoping to crush an upper day tomorrow if I can make time

Night

[RandyJH]

Another really good workout today! I'll jump right into it, and we can get to the non-workout **** after if I can stay awake

Upper with bicep emphasis

Barbell curls: 95x5 95x5 95x4 95x3 95x2.5 looks like we have reached a peak. I was really tight with form, and if I was going to lean too much I just set the bar down. Overall I'm fairly happy with these, but I'm not sure what next week will bring.

DB hammer curls: 30x12 30x12

Hammer Strength bench press: 2platex12 3platesx8 4platesxFAIL I then adjusted the seat height properly and put on 3plates+25 and hit it for 7** this is a 2 rep increase from last workout. Chyea!!!

Side lateral raises: 20x10 20x10

Rear delt raises: 20x12 20x12 (felt pretty light)

Tricep Cable extensions: 2x6-8

Wide grip lat pulls: 2x9 and then a drop set to 14 reps

Diet: 3.9k cals....gotta grow somehow right?

Overall I was VERY pleased with the workout. I also just realized I forgot to take my creatine, but am far too lazy to crawl out of bed and take care of that. Meh, I'll do it in the morning.

Speaking of morning, I have to help a buddy move an 800 lb hot tub....sweet. Oh well, friends gotta help each other out right?

I suppose that's it for my rambling tonight. I'll probably do a few low cal/carb days and then hit the weights again.

****Reminder to self: I left a Gatorade prime drink at work that I already bought.

GNight

[RandyJH]

Update from yesterday: Rest//Hang cleans. Was going to just do a lil cardio, but I was eager to try to crush a hang clean goal. (135x20)

Hang cleans: 45x12 95x8 115x5 ****135x20**** really happy with these! After that, I tossed 115 on the bar and just did some form work for a few sets.

Diet was low carb for the most part, besides a cup of oatmeal after the hang cleans. Otherwise, calories were VERY low

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

Today: Rest//Cardio

Diet: Low carb, low cal, high protein.

Cardio was just 30 minutes on the bike.

Low sleep + low carb = not a happy me. Feeling so so today. I'm looking forward to my last meal of the night, where I'll start the carb loading for the morning workout. The plan was to hit legs tomorrow, but my hamstrings are pretty fried from the cleans :/

Sooooo, it looks like it might be an upper day. We'll just have to see how I'm feeling come morning time. However for now, I need to force myself to get a little homework done.

Lata folks.

[RandyJH]

Update from yesterday's upper workout:


Well basically I'm half asleep right now (just woke up), but I have some spare time before I leave for class. So, I figure what better way to spend it than updating my log right?!?!

Sure.

Anyways, I switched up the curls a bit and tried to tighten up my form. Still going heavy.

BB curls: 80x6 85x6 90x5 95x4.5 (didn't put too much lean into it)

Hammer curls: 30x12 30x12...seemed to fatigue really quickly on these during the workout. This is a good sign, as it likely means my form on BB curls is getting better.

Hammer Strength Bench: 2 platesx12 3 platesx8 4 platesx4*** FINALLY got 4 plates up, which is all the machine will hold. And, on top of that, I won a bet with my manger. He only thought I could get 3 reps, hah! Barely got 4 to say the least...

Side lateral raises:20x10 25x8

at this point in my workout, I noticed my shoulder was acting up so I threw in a few sets of rotator cuff exercises.

Tricep cable extensions: 2x8-12

Wide grip lat pulls: 3x8

Overall I'm very pleased with the workout. I'm pretty dead right now, but I'll manager to get a lower workout in today. Calories were pretty high yesterday at a lil over 4k. Today I likely wont go as high due to being already glycogen loaded.

**I just got a free sample of atrophex in my syntha 6! YES! Nothing like some pre-test stims to getcha goin!

Thats all for now, take care!

[RandyJH]

Looks like once again I have a few updates to do. Lets start with yesterday.

After class, I was pretty tired so I wanted to go home and rest for a bit before I hit the gym. I slammed a rockstar, and then decided to just workout at home. It was a pretty typical leg workout with a hamstring emphasis.

Leg curls: 5x5....these were done with plates instead on cable, heavy as balls!

100x5 115x5 125x5 125x5 135x5

Leg extensions: I was limited with the machine I was using so i opted for 3 working sets in the 20-25 rep range. Good pump!

Calf work: 3 sets of high rep work

Woke up today and was actually pretty sore from the workout. Hmmm......

**Today's workout: Cardio/stretching

25 minutes on the bike, followed by stretching. Not too much else to say about that really.

Calories were low(ish) yesterday, and even lower today.

I'm thinking tomorrow we'll do a nice high carb day for a tough upper workout. I think I'll do one more bicep specialization workout before I switch it up a bit. As far as goals are for tomorrow, itd be nice to hit 4 plates for maybe 5 reps on the hammer strength. We'll see I suppose!

Take care folks.

[RandyJH]

So ungodly tired right now, but I'll manage to do an update from today's workout.

I can explain why the switches in rep rages for curls if wanted.

Barbell curls: 50x8 70x8 70x8 70x8 70x8

DB HMR curls: 25x12 30x11

Hammer strength bench press: 2platesx12 3platesx8 4 platesx4.5 sooooo close to hitting the 5th rep! Oh well, its still progress.

Side lateral raises+rear delt work: 4 workout sets, more details would be posted but a dude was talking to me the whole time. Makes it tough to keep track of at times.

Tricep rope press downs: 2x6

Wide Grip lat pulls:3x8-8

Overall a quality workout. Can barely keeo my eyes open...night

[RandyJH]

So my leg workouts were a bit on the unorganized side. When I originally planned on doing the workout I was supper crunched for time due to some cell phone store issues. I didn't get started till 11:30 at night, so I just did some heavy hamstring work at home. Decided to throw in two sets of SLDL's at the end of the workout, and I believe that's the reason why the hamstrings are still beat.

Anyways, the next day I did quads and calfs. I don't usually post a ton of specific for my leg workouts since I'm always bouncing between gyms on different machines. Itd be tough for you guys to measure progress on those days :/ but no need to worry, its being made

Anyways, I think today I'll go hit my upper body. I need to switch up my routine a tad bit and switch to 5x5 chins (aka a back emphasis). I have a pretty good idea for the rest of the workout, but I'll leave that at my next update.

[RandyJH]

Okeedokee! We have now officially switched to a more back emphasis workout. Which, in turn, emphasizes the biceps as well. If you want me to get into my rant as to why I switched to this, I gladly will. But for the sake of time I'll skip it for now. I'll probably run this for about 2-3 weeks.

Chin ups: BWx5 BW+25x4x5 Chin ups will continue to follow a 5x5 pattern.

DB rows: 70x10 70x10

45* incline DB press: 50x12 85x5 85x6

Side Lateral Raises: 20x10 20x10

Tricep Work: Could not get comfortable with skulls crushers. Tried doing a few sets, but just wasn't feeling it. Ended up rocking out with some tricep cable extensions.

Overall strength wasn't too bad, but I couldn't get a pump worth a damn. Oh well, can't have a perfect workout every time. Overall tho, not bad.

I think for today I'll just rest.


***Oh BTW, loooooving my new android phone! AHHH SKEET SKEET SKEET!!

[Scooter4]

You need to get this moved, lol.

[RandyJH]

You need to get this moved, lol.

Meeehh, I suppose I'll get on that one of these days...

[theROOTS]

i was expecting this thread to be another kid asking if masturbating with his pre workout shake would be harmful. Dissapointed..

[RandyJH]

i was expecting this thread to be another kid asking if masturbating with his pre workout shake would be harmful. Dissapointed..

Lmao, sorry for the let down brotha.

My ****ing hamstrings are STILL sore due to the 2x15 SLDL's amost a week back. That being said yesterday I had to skip hamstrings and just do quads, calfs, and glutes.

Leg entensions: x12 x6 x6 x6 (weight was ramped up, and all sets of 6 were done single leg)

Hip abductor machine: x15 x15 x15

Straight leg calf raises: x15 x15 x115

The intention for today is a nice upper day. I told my lady friend that I'd go out to diner with her for her dads b day, so I have to modify the workout a bit. Since I work, I'm going to have to lift at the anytime up the road real fast. Makes me a slightly sad panda, but I'll make it work

[RandyJH]

Killer workout, update tomorrow!

[RandyJH]

Yesterday's workout went great, strength felt really solid. Supper happy.

Chin ups: BWx5 BW+30x4 sets of 5 reps. Was a lil tough, but I liked it!

DB rows: 75x10 75x10

Incline DB press: 50x12 85x6 85x8 pretty happy with these, I left 1 in the tank tho. Next time I'll go for the 90's.

Side lateral raises: 20x10 20x10 This is starting to feel too light. Going with the 25's next time for sure.

Tricep work: 2 sets of cable extensions for 10 reps

Overall the workout was great, and the cals were about 4k. Right now im weighing about 185-190 which aint too awful for me. This calorie cycling seems to be doing very well for me as far as strength gains are concerned.

Thinking about running 4 weeks of either novadex or novatest pretty soon here. I need to figure out my future training plans. Maybe a modified 5-3-1 routine?

I'll keep ya posted!

[RandyJH]

Sweet Jesus I'm falling behind on updating. Well, since my last update I've done 2 leg workouts, and 1 light upper. One of the leg workouts isn't even worth mentioning. Regarding that workout you can take away this message: ****Don't ever try to workout with a girl your seeing....****

Anyways, the upper workout was done with just 1 day of rest from the previous one. Therefor, I kept it LOW volume.

Chin ups: Speed work: 5x5 at body weight, and then 1 set of 13 reps at body weight to finish off

Incline DB press: 50x10 70x8 90x8 pretty happy about these, gonna hit the 95's tomorrow.

Side laterals: 25x10

Rotator Cuff exercises: 2 sets

Overall a nice low low low volume workout. Basically I was bored and wanted to lift, but knew I shouldn't over do it....


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

Today's unexpected leg day: My old manager asked if I wanted to work out, so after some contemplating I decided to go for it:

Started out with some 5-3-1 style power cleans.

135x5 175x2(missed the third one) and 185x1 he's a strength coach, so we put a lot of focus on form. It was a bit tough, but well worth it.

Squats: 135x8 205x6 225x5 (keeping it fairly light as I haven't squatted in ages.

Weighted box jumps: 4 sets

Hamstring isolation movement: 3 sets....it was done in this stabilizer ball, but I forget the name of em. They were pretty cool tho.

Calf presses: 3 sets.

After that we decided to do a few sets of sled pulls in the parking lot to finish it off. I didn't realize how much volume I did until after I typed this up....balls!

Oh well, thats all for now! Take care folks.

[jdjprimer19]

I hear ya man. I just recently included the updates myself. Keep posting vids, & good luck with your workouts. I will keep up here, so I expect to see some loggin'!

[RandyJH]

I hear ya man. I just recently included the updates myself. Keep posting vids, & good luck with your workouts. I will keep up here, so I expect to see some loggin'!

Will do man! I have a picture from another thread I'll put up here.



Bf is a lil high, but ide like a weeee bit more mass before i start cutting down. This was from a few days ago.

Anyways today's workout went great. Very happy with my strength gains.

Chin ups: Bwx5 4x5 BW+35 lbs! A lil tough for me, but I managed =)

Hammer rows: 80x10 80x10 ....really need to tighten these up, getting lazy on em :/

Incline DB press: 55x10 75x8 95x6 pretty happy with this press. Heavy as balls for me.....maybe try 100's next time? We'll see....

Side laterals: 20x10 25x8 (starting to get pretty beat out at this point in the workout)

Tricep cable extensions: 3x8 speed/explosion work, 1 drop sets of 12 reps.

Overall I'm content with the workout. Kept the cals at about 4kish so we're doing fine there.

I'm pretty much sore as hell from the past two workouts, so tomorrow is rest, stretching, and maybe a some cardio if I need a break from studying. We shall see.

Peace lil *****'s!