ASSASSINATORs J-O-U-R-N-A-L

[Assassinator]

i've tried many attempts of keeping a journal, but i got bored after some time ... so lets how long this one can last.

My stats ... roughly
185 lbs
5"9 nearly ..
17 + guns
45-46 chest
legs 24.4

currently trying to cut to be super lean on 178.

my split.

Day 1 : chest biceps
day 2 : legs
day 3 : shoulders traps
day 4 : cardio abs
day 4 : triceps cardio
day 6 : back
day 7 : cardio or rest

every 2nd week i do a lighter leg workout with cardio on day 2.

[Assassinator]

05-02-2004

Workout : Triceps, cardio.

Bar dips : (plates on a chain with dipping belt)
BW X 10
+ 35 lbs x 12
+ 55 lbs x 10
+ 70 lbs x 8
+ 80 lbs x 6
+ 90 lbs x 5
+ 90 lbs x 4 drop down to BW to failure

Skullcrushers :
110 lbs x 10
125 lbs x 8
130 lbs x 6
110 lbs x 8

pushdows on lat pulldown machine : (first time i tried this on the lat pulldown, much much harder !)

3 sets of 6 reps.

CG bench : (havent done this in months)

135 x 8
135 x 8

Comment: Workout was average, nothing special. tris extremely sore today.

CARDIO : 23 mins of fast running,
(legs are in extreme pain from mondays leg workout, and the day before i ran for 55 mins ! so pretty worn out)

[Assassinator]

06-02-2004

Workout : BACK


yet to come ...........

[ABC_BOXER]

Originally posted by Assassinator
06-02-2004

Workout : BACK


yet to come ...........

you bulking mate?

[waitlifter82]

I've seen pics of your back. I'm scared to see the numbers today

And to ABC_Boxer, he's cutting. He says he's 185, and his goal is to 178.

I'm surprised you can run 55 minutes for a guy of your strength. Can you describe "fast running" Assassinator. Ie. MPH, or KPH

[scott_donald]

weird split... good luck with the cut...

[Assassinator]

Originally posted by scott_donald
weird split... good luck with the cut...

its not wierd i get in 1 muscle usually, and have more than enough rest !


aaqhh fast is like 12 on the treadmil, a jog is 8, so its pretty fast for keeping it up. I was in the gym for 40 mins by the time i got to cardio, so i didnt have the patience to stay on the treadmill for a long itme.

Todays workout wasnt that great, even though i slept more than enough i was tired !

Pullups : (very very weak, usually i got more energy)
BW X 10
+ 25 X 8
+ 15 X 8
+ 15 X 7
BW X 8

BB ROWS :
110 x 12
135 x 12
155 x 10
165 x 9
180 x 8
200 x 7
225 x 5

Lat pulldowns :
4 sets, 12-10-8-6-drop to weight x failure

1 arm row :
80 x 10
80 x 10
100 x 7
100 x 6

Seated Rows :
150 X 10
180 X 8
180 X 8
200 X 5 drop weight x failure

Finished off with very very lite sets of pulldowns behind neck

110 X 12
for 3 sets.

Workout could have been a lot better, shoulda had more strength for teh pullups and usually i do the 1 arm rows with 100s, but i had to use a different bench so i used lighter weight.

Tomorrow i will do cardio if i can, if not, then its a rest.

[Assassinator]

07-02-2004

a day after friday night party, very tired, only 5-6 hours sleep, no chance im doing cardio today, so im gonna just do nuthing.

Tomorrow, chest, biceps.

[scott_donald]

well it is cardio or rest day...

[Assassinator]

Originally posted by scott_donald
well it is cardio or rest day...

indeed

[waitlifter82]

Do you do anything special to keep your muscle mass while doing so much cardio? Most people who are your size and can put up those numbers can't even run a mile.

I find it more difficult to run (especially 55 minutes!!!) after only gaining 16 poungs. Any advice?

[Assassinator]

Originally posted by waitlifter82
Do you do anything special to keep your muscle mass while doing so much cardio? Most people who are your size and can put up those numbers can't even run a mile.

I find it more difficult to run (especially 55 minutes!!!) after only gaining 16 poungs. Any advice?

i donno man, all my life i have always been pretty fit, and since i started working out, my running performace has improved a lot. I also constantly run, whether its once a week or 3 time a week.

what i do isnt that tough, the 45-50 year old guys in my gym also survive 40-50 mins on the treadmill .

[Assassinator]

08-02-2004

ok, terrible chest workout ..... and biceps too.....

i've come to the conclusion that i suck at flat benching and that incline is da best !

today after all my flat sets i managed more weight while doing incline !!!! **** !!

anyway i got no comments for today, i didnt even bench more than 200 lbs !! very ****ty

did 6 sets of bb curls and 3 sets of alt. DB curls !

tomorrow : bit of leg work and 45 minute cardio !

[scott_donald]

why do you think that was...

[Jimineye]

Originally posted by Assassinator
08-02-2004

ok, terrible chest workout ..... and biceps too.....

i've come to the conclusion that i suck at flat benching and that incline is da best !

today after all my flat sets i managed more weight while doing incline !!!! **** !!

anyway i got no comments for today, i didnt even bench more than 200 lbs !! very ****ty

did 6 sets of bb curls and 3 sets of alt. DB curls !

tomorrow : bit of leg work and 45 minute cardio !

Are you using barbell or Dumbells? We all have our days where it's not up to par of what we normally are doing, keep going strong though bro.

[nitsux]

I'm exactly the same, I can DB Incline, more than I can BB Flat ?!?!?

[Assassinator]

i hate flat benching, it's such an akward feeling, my Flat max is the same is my flat incline, but on weekly basis, i manage to bench more on incline.

[Assassinator]

09-02-2004

35 mins of cardio followed by some leg workout.

Because i want to run often, and i can no longer fit in my jeans , i have decided that every 2nd week i will do cardio instead of legs, and add in some leg workout,. not a complete workout.

today went as follows :

5 sets of leg extensions

SLDL standing on box : (i recommend these to all, the box gives you more ROM and a better stretch)

135 x 8
155 x 8
185 x 8
200 x 8
225 x 6

*i experience lower back pain when doing these !

3 sets of seated ham curls

135 x 12
135 x 10
135 x 8 drop to lighter weight for another 6 reps

calves and i was outta there


other notes : today was a fun day, got to school, a lesson was cancelled, today was very hot, february is the middle of winter in Israel, so hoped to the beach and got a bit of a tan, really cool.

tomorrow is shoulders

[Assassinator]

ignore these plz

[Assassinator]

...

[Jimineye]

Originally posted by Assassinator
09-02-2004

35 mins of cardio followed by some leg workout.

Because i want to run often, and i can no longer fit in my jeans , i have decided that every 2nd week i will do cardio instead of legs, and add in some leg workout,. not a complete workout.

today went as follows :

5 sets of leg extensions

SLDL standing on box : (i recommend these to all, the box gives you more ROM and a better stretch)

135 x 8
155 x 8
185 x 8
200 x 8
225 x 6

*i experience lower back pain when doing these !

3 sets of seated ham curls

135 x 12
135 x 10
135 x 8 drop to lighter weight for another 6 reps

calves and i was outta there


other notes : today was a fun day, got to school, a lesson was cancelled, today was very hot, february is the middle of winter in Israel, so hoped to the beach and got a bit of a tan, really cool.

tomorrow is shoulders

Watch that back, we don't want to see you out with an injury.

[Jimineye]

Originally posted by Assassinator
09-02-2004

35 mins of cardio followed by some leg workout.

Because i want to run often, and i can no longer fit in my jeans , i have decided that every 2nd week i will do cardio instead of legs, and add in some leg workout,. not a complete workout.

today went as follows :

5 sets of leg extensions

SLDL standing on box : (i recommend these to all, the box gives you more ROM and a better stretch)

135 x 8
155 x 8
185 x 8
200 x 8
225 x 6

*i experience lower back pain when doing these !

3 sets of seated ham curls

135 x 12
135 x 10
135 x 8 drop to lighter weight for another 6 reps

calves and i was outta there


other notes : today was a fun day, got to school, a lesson was cancelled, today was very hot, february is the middle of winter in Israel, so hoped to the beach and got a bit of a tan, really cool.

tomorrow is shoulders

Watch that back, we don't want to see you out with an injury.

[Heisman]

Originally posted by Assassinator
i hate flat benching, it's such an akward feeling, my Flat max is the same is my flat incline, but on weekly basis, i manage to bench more on incline.

I like how your flat max is the same as your flat incline. Don't injure your back. Make sure that you are careful about that. What part of Israel are you from? Tel Aviv?

[hotgymchick]

PICS?!

[Assassinator]

Im from Ra'anana, 15 minute drive from Tel Aviv ..

yea i got a pic, this one is from yesterday.

[Assassinator]

abs are still there

[Assassinator]

Originally posted by Heisman
I like how your flat max is the same as your flat incline.

correct yourself

[Assassinator]

10-02-2004

Today wasnt all that special, kinda weak, but alright.

Shoulders :

DB Preses :

40 lbs x 12
70 x 10 ½ (told my spot to go away, couldnt finish, lol )
70 x 8
70 x 7
70 x 6
70 x 6
55 x 10

side laterals :

35 lbs x 8
25 x 12
25 x 10
20 x 10
20 x 10

seated rear lateral raises :

4 sets of 12
with 20 lbs

Front raises with EZ BAR :
3 SETS , 10-8-7

DB Shrugs :

80 x 10
80 x 8
80 x 7

BB Shrugs :

200 x 8
200 x 7
200 x 6

that was it, i no longer need to lift extreme weight for traps, they're big enough the way they are.

Tomorrow is cardio and abs.

[desiredeffect22]

Looked like a good workout, how long do you usually lift for on average?

[Assassinator]

50-60 mins