XPmpnII's *NEW* Journal - Get Bigger and Stronger... or Die Tryin'

[XPmpnII]

Alright, so... here we go.

It's definitely been awhile since I've been around here. Yes, I've been working out hard since I was last here... I've never quit... still going strong. I've gotten quite a bit stronger since I was last here. I've still got a long ways to go, though. But, I've definitely made some nice improvements. I've put on about 10-15 lbs since my previous journal, which puts me right at about 155-160... closer to 160. So, I'm pretty excited about that. Just gotta get my strength up some more, put on a little more size, and I'll be ready for my first cut. As for my height, I'm about 5'8". I've been training for 1 1/2 years now and I absolutely love it. I never want to quit doing it.

Anyways, ummm... tomorrow is chest day for me, so I'll be making my first entry in here tomorrow. Hope to see a few familiar faces follow my progress... and new ones, as well.

With that said, I'll be back in here tomorrow.

[Tex24]

good luck

[XPmpnII]

Flat Bench BB:
3x5 - 155lbs

Incline Bench BB:
3x4 - 115lbs

DB Flyes:
3x8 - 45lbs

Comments: Tonight felt good. Little disappointed with incline since I thought I'd be able to nail 3x5 and move up in weight on it next week, but that's ok. I'll get it next time. I am glad I get to move up in flat bench, though.

[XPmpnII]

Didn't get to hit the gym yesterday due to being sick. I don't even know if I'll get to go today. Going to the doctor today, so I'll know more later on.

[britishbulld0g]

Yo!

When did you get back from the ban, bro?

[XPmpnII]

Yo!

When did you get back from the ban, bro?

Sup, bro? Couple of days ago.

[britishbulld0g]

Sup, bro? Couple of days ago.

Cool man

NowYourDeadSon has returned and been banned again since you last posted

Good to have you back (no homo)

[XPmpnII]

Cool man

NowYourDeadSon has returned and been banned again since you last posted

Good to have you back (no homo)

lol. Thanks, bro.

[warbird00]

oh hai x pmpn

[XPmpnII]

oh hai x pmpn

oh hai warbird.

Didn't get to hit the gym yesterday due to being sick. I don't even know if I'll get to go today. Going to the doctor today, so I'll know more later on.

Ok, so... went to the doctor yesterday. He said to stay off work til' Monday (wooooo! ). Ended up not going again yesterday, but I'm gonna try to go later on today and hit back.

We'll see how it goes.

[Mythic Beast]

Subscribed, I'll be watching (no stalker)

[XPmpnII]

Didn't get a chance to post it last night since I was tired, but here it is:

Trap Bar Deadlifts:
3x5 - 215lbs

Rows on Nautilus Equipment (Hammer Grip):
3x8 - 110lbs

Rows on Nautilus Equipment (Overhand Grip):
3x8 - 110lbs

Comments: Ok, so I'm really excited that I nailed all my reps on deadlifts and get to move up in weight next week. Honestly, I didn't know if I'd be able to do it. Now, as far as the rows that I have listed above... That's the best way I know how to explain them... and I'm liking them so far. I tried to go to Nautilus' website and find a picture of the equipment, but I couldn't find it. But I think it'll work. I'm gonna try it for awhile and see if I can tell it's helping me out.

[Mythic Beast]

Doing good on the deadlifts, but I think you should hit your back harder than that. Deadlifts slightly hit your traps, so you should add shrugs, then I would definately add BB and/or DB rows, and just do the overhand grip on that machine (or whichever grip is wider, I would imagine overhand is). Now if you're doing this as a shock to your regular routine then that's fine, but if you've never done BB or DB rows, then you better start doing that.

[XPmpnII]

Seated Military Press (Smith Machine):
3x3 - 90lbs

Hammer Grip DB Front Raises:
3x10 - 15lbs

Side Laterals (One Arm at a Time):
3x10 - 12lbs

Shrugs (Trap Bar):
3x5 - 195lbs

Comments: Ok, so... I'm excited that I got to use the big 45lb plates on military. Btw, I'm not including the weight of the Smith bar since I have no clue how much it weighs. Anyways, everything felt pretty good tonight.

[XPmpnII]

Doing good on the deadlifts, but I think you should hit your back harder than that. Deadlifts slightly hit your traps, so you should add shrugs, then I would definately add BB and/or DB rows, and just do the overhand grip on that machine (or whichever grip is wider, I would imagine overhand is). Now if you're doing this as a shock to your regular routine then that's fine, but if you've never done BB or DB rows, then you better start doing that.

Thanks, bro. Yeah, I think I'm doing pretty good with deadlifts. I'm trying, you know. Well, I do shrugs. I just don't do them on back day, so you spoke a little too soon.

I think I may stick to this Nautilus machine for awhile and see how it works out. I've tried bent over BB rows and one-arm DB rows etc before and I just didn't like them. So, I kinda wanna see if this machine is gonna do me any good before I try something else.

[XPmpnII]

Weighted Dips:
3x3 - 60lbs

BB Curls:
3x2 (woooo! lol, I suck at BB curls) - 80lbs

CGBP:
3x8 - 105lbs

DB Curls (One Arm at a Time):
3x6 - 30lbs

V-Bar Pushdown:
3x8 - 110lbs

One Arm DB Preacher Curls:
3x8 - 25lbs

Comments: I was pretty satisfied with today's workout. I'll get to move up in weight on a couple of things, so I'm excited about that. BB curls... I dunno what happened with those, lol. I tried to go for 3 reps on the first set, but I couldn't make it happen. I'm trying to get my strength up on certain lifts anyways (BB curls being one of those lifts), so it's not a big deal that I only got 3x2 on that.

[XPmpnII]

Ok, so I've decided to post a couple of pics so you guys can see where I'm at right now as far as size and all of that. Plus, it'll probably be easier for you guys to help me and whatnot if you can look at pics and see where I need work at, etc... anything.

I've still got a lot of work ahead of me, I know. Don't be too hard on me, guys... I'm trying.

[MacGyverDel]

Looking good but more back work required. Try some one arm rows for a bit and see what results you get. I find they work better than bent BB rows for myself and plan to go back to them soon.

[XPmpnII]

Flat Bench BB:
3x3 - 160lbs

Incline Bench BB:
3x5 - 115lbs

DB Flyes:
3x10 - 45lbs

Comments: Ok, so I had a pretty good workout tonight. It felt good to be working with 160, but I can't wait til' I can do a lot more. I'm glad I nailed all my reps on incline... during the first set, I was beginning to think I wasn't gonna get all of them when I got around to the 4th rep. I managed to, but it was a little tough. So, I'll be moving up on that. I'll probably move up on DB flyes, too.

[XPmpnII]

Looking good but more back work required. Try some one arm rows for a bit and see what results you get. I find they work better than bent BB rows for myself and plan to go back to them soon.

Thanks, bro. I've tried one arm rows before and I hated them. Couldn't get used to the form. I'm hoping this Nautilus machine I'm on will do my upper back some good. I haven't been on it for very long, so we'll see.

[XPmpnII]

Trap Bar Deadlifts:
3x5 - 220lbs

Rows on Nautilus Equipment (Hammer Grip):
3x8 - 130lbs

Rows on Nautilus Equipment (Overhand Grip):
3x8 - 130lbs

Comments: I had a GREAT workout tonight, guys. I did way better than I thought I would on deadlifting, so I'm really excited about that. I mean, I was only expecting to nail 3x3 tonight on 220. Instead, I nailed 3x5 and now get to move up to 225 (finally!) next week.

[Mythic Beast]

Ok, so I've decided to post a couple of pics so you guys can see where I'm at right now as far as size and all of that. Plus, it'll probably be easier for you guys to help me and whatnot if you can look at pics and see where I need work at, etc... anything.

I've still got a lot of work ahead of me, I know. Don't be too hard on me, guys... I'm trying.

Delts and upper back are looking good man, what is it that you're trying though? trying doesn't apply here, you do it and you will improve that's the plain and simple truth. 2nd pic, I did that pose a while ago too, it's not a good one lol.


Edit: awesome job on the dips, DL and your bench has also come far along.

[XPmpnII]

Ok, guys... I didn't go to the gym yesterday. I was supposed to do legs, but I'm still working on trying to figure out exactly what I want to do for them. I'm wanting to try something a little different instead of kinda doing what I used to do... I need something new to where it'll make me enjoy working legs again. I should have something picked out by next week. Plus, I was pretty tired yesterday from work.

Didn't get to go today since I had to go to court tonight over a speeding ticket. I'll be going tomorrow, though.

Delts and upper back are looking good man, what is it that you're trying though? trying doesn't apply here, you do it and you will improve that's the plain and simple truth. 2nd pic, I did that pose a while ago too, it's not a good one lol.


Edit: awesome job on the dips, DL and your bench has also come far along.

Thanks, bro. When I said I was trying, what I meant by that was just to let everyone know that I'm doing the best I know how to do and I'm working really hard at improving. Hell, I'm still learning things and trying to figure out what works for me and what doesn't. Some things I've got figured out... some I don't.

And yeah, I have improved a ton on those lifts.

[Mythic Beast]

Ok, guys... I didn't go to the gym yesterday. I was supposed to do legs, but I'm still figuring out exactly what I want to do for them. I'm wanting to do something a little different instead of kinda doing what I used to do... I need something new to where it'll make me enjoy working legs again. I should have something picked out by next week. Plus, I was pretty tired yesterday from work.

Didn't get to go today since I had to go to court tonight over a speeding ticket. I'll be going tomorrow, though.



Thanks, bro. When I said I was trying, what I meant by that was just to let everyone know that I'm doing what I know how to do (I shouldn't have said best here because I could always keep researching and learn quicker and faster and dedicate myself even more, so technically I would be lying if I said I was doing the best I could, and I'm also putting a limit to myself) and I'm working really hard at improving. Hell, I'm still learning things and trying (ok here) to figure out what works for me and what doesn't. Some things I've got figured out... some I don't.

And yeah, I have improved a ton on those lifts.

fixed.

Yea I'm just saying a strong attitude is important man, hate to sound like I'm preaching my personal beliefs, but you must have heard that saying that attitude is everything, well it's not everything but it helps to get further.

trying = weak
doing = strong

Just a recommendation though, I'm not forcing you to change your style or anything.

[XPmpnII]

Seated Military Press (Smith Machine):
3x4 - 90lbs

Hammer Grip DB Front Raises:
3x12 - 15lbs

Side Laterals (One Arm at a Time):
3x12 - 12lbs

Shrugs (Trap Bar):
--------------------

Comments: Ok, yesterday's workout was good. I was kinda getting a little annoyed at the beginning because this guy kept trying to talk to me while I was doing military and wouldn't really shut up. He's a nice guy and cool to talk to, but I just hate it when people keep on talking and won't shut up. I mean, I'm in there for a reason and that reason is NOT to talk to people. Anyways, him constantly talking kinda threw off my concentration a little bit. After that, he left and things went better. Thing is, I didn't get to finish my workout and do shrugs... mainly b/c he kept talking to me and then the manager kept walking around the gym (I was the only one left in there) and I could tell he was trying to get out of there a little early and wanting me to hurry up... which pissed me off. So, I ended up leaving early and telling him I didn't wanna hold him up or anything... you know, being nice about it even though I was very pissed off on the inside. Whatever. It wasn't a bad workout, though.

[XPmpnII]

Weighted Dips:
3x4 - 60lbs

BB Curls:
2x4, 1x3 - 80lbs

CGBP:
3x6 - 115lbs

DB Curls (One Arm at a Time):
3x7 - 30lbs

V-Bar Pushdown:
3x8 - 120lbs

One Arm DB Preacher Curls:
3x4 - 30lbs

Comments: So, today was good. I'm kinda pissed that I couldn't nail 3x4 on BB curls... 1 rep short on the last set. I wasn't happy about that, but I guess it isn't so bad. I could only do 3x2 last week, so even a set of 3 is better than what I did last time.

[RippedRebeL]

I wanna add a few comments. Standard smith machine bars weigh 15 pds. I think you should def. up your reps for chest to the 6-8 range. And also you gotta do something different for back, because that is def. not enough. You're not including some of the basic and most well known back developers such as pullups, and barbell rows.

Edit: And whats up with doing trap bar deadlifts? The trap bar is for just that traps. Why not just get a regular barbell.

Sure some thing are going to feel uncomfortable at first but overtime you'll get use to them.

[XPmpnII]

Flat Bench BB:
3x4 - 160lbs

Incline Bench BB:
3x2 - 120lbs

DB Flyes:
3x12 - 45lbs

Comments: So, tonight was decent. I was slightly pissed about flat bench b/c I had to have my spotter help me just a tad during the last set on my very last rep. I got stuck about halfway up and I just couldn't move it. Other than that, bench went fine. First two sets went great. Just that last damn rep on the 3rd set... Incline pissed me off, too. I seem to have trouble with this lift. Even getting 3x2 tonight was kinda tough for me. I think my left arm kept giving out a little during the lift and I thought I wouldn't be able to push it back up. Had to have my spotter help me during the entire 3rd set... 3rd set just ****in' sucked. I just really don't like incline... I dunno why it seems to be so hard for me. Maybe I'll have better luck with it next week.

[Mythic Beast]

Flat Bench BB:
3x4 - 160lbs

Incline Bench BB:
3x2 - 120lbs

DB Flyes:
3x12 - 45lbs

Comments: So, tonight was decent. I was slightly pissed about flat bench b/c I had to have my spotter help me just a tad during the last set on my very last rep. I got stuck about halfway up and I just couldn't move it. Other than that, bench went fine. First two sets went great. Just that last damn rep on the 3rd set... Incline pissed me off, too. I seem to have trouble with this lift. Even getting 3x2 tonight was kinda tough for me. I think my left arm kept giving out a little during the lift and I thought I wouldn't be able to push it back up. Had to have my spotter help me during the entire 3rd set... 3rd set just ****in' sucked. I just really don't like incline... I dunno why it seems to be so hard for me. Maybe I'll have better luck with it next week.

Do you ever do warmup weights? have you also increased weight set? go heaviest on the last set ftw!
Good job on 160x4 though, that's a big increase from when I started talking to you.

[XPmpnII]

Trap Bar Deadlifts:
3x5 - 225lbs

Rows on Nautilus Equipment (Hammer Grip):
3x6 - 140lbs

Rows on Nautilus Equipment (Overhand Grip):
3x6 - 140lbs

Comments: Had another great back workout tonight. Once again, I was surprised to see myself nail 3x5 again after moving up in weight... I didn't think it'd happen tonight, but I was damn excited about it. The rows went great, too.