I used to follow and old log of yours Bwelch!
In for this!
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Thread: We Were Bodybuilders
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02-01-2016, 06:29 AM #91
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02-02-2016, 09:06 AM #92
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5318
Doing great AI. Those big fluctuations are always such a mindf*ck. shoeless squats looked fantastic. Because the camera was set up low I think they actually were at parallel. But either way who cares? You're not prepping for a powerlifting meet.
Oh. And you can DIAF for those DB presses.
Glad to hear everything is going well with the new addition Patch! We can't wait to come meet him. As soon as Abel and Suzie get over their colds we're coming over!
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02-04-2016, 12:34 PM #93
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02-04-2016, 12:41 PM #94
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Been sick for the past several days so the workouts this week have been meh, but definitely got everything in and the weights were at least decent considering I was running on almost no sleep for a couple days this week.
(from 2.1.16)
Push
Flat DB Press
50x8, 70x8, 80x8, 90x8, 100x5
--Feeling sick and no energy today
DB Shoulder Press
35x8, 45x8, 55x8, 65x6
--Actually felt pretty strong here though
Preset EZ Bar Skullcrushers
70x10, 70x10, 70x10, 70x10
Pec Fly Machine (#20)
110x8, 130x8, 150x8, 170x8
--Don't like this machine, but not bad mmc today.. Not as good as cable though
DB Lateral Raises
15x12, 15x12, 15x12, 15x12
Iso-Lateral Decline Press Machine (#63)
90x12, 120x12, 140x10, 140x10, 140x10
Dip Machine
4 sets of 8-12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (328 cals)
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(from 2.3.16)
Pull
WG Pullups
BWx12, BWx10, BWx8
--These are tough
T-Bar Rows
45x12, 70x12, 90x10, 90x10, 90x10, 90x10
--Felt great
Seated Iso DB Curls
20x8/arm, 20x8/arm, 20x8/arm, 20x8/arm, 20x8/arm
--Hmm.. Weak on this today
Smith Shrugs
135x12, 135x12, 135x12, 135x12, 135x12
HG Cable Rows
100x12, 120x12, 140x8, 140x8, 140x8
Cable Rear Delt
4 sets of 8
Bicep Curl Machine (#9)
65x12, 65x12, 65x12, 65x10
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (340 cals)
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02-06-2016, 12:17 PM #95
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Legs
Squats
135x8, 185x8, 225x8, 255x5, 275x3, 295x3, 315x2
--Had some strong coffee this morning pre-workout and holy crap did it jack me up.. Felt strong as hell on this today
Iso DB SLDL's
40x12/leg, 45x12/leg, 50x10/leg, 55x8/leg
--Right feels a bit weaker than the left on hams.. Still felt great overall though
Calf Press on Leg Press
2pps x 12, 2p1qps x 12, 3pps x 8, 3pps x 8, 3pps x 8, 3pps x 8
Kneeling Cable Crunches
3 sets of 12
supersetted w/
Kneeling Cable Side Crunches
3 sets of 8/side
Preset Small Bar Lunges
70 x 10steps/foot
--Wanted to do more sets of this but too pooped.. and still cardio to go boo
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (340 cals)
Short workout but killed it today.
Here are a couple vids:
Squats 295x3 (2.6.16):
Squats 315x2 (2.6.16):
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02-08-2016, 03:58 AM #96
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Bodyweight (2.8.16): 155.0lbs (-1.6lbs)
Well this looks like an optimal drop, but had a few drinks last night and woke up feeling a bit dehydrated so hopefully it's not just an extra-dryness-fluctuation. Will see if the downtrend continues next week, but for now still keeping everything the same. (To recap, currently at 1800cals/day for diet and doing push/pull/legs weekly split with 30min cardio 3x per week for workout regimen.)
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02-08-2016, 04:43 AM #97
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02-08-2016, 07:26 PM #98
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Thanks man! Trying to grow dem tree trunks!
Push
Flat BB Press
135x8, 185x8, 205x6, 225x3, 235x3
--Damn, felt strong here should've gone up again
Iso Chest Press Machine
50ps x 8, 70ps x 8, 80ps x 8
--Actually really liked this machine but when cable flys became available had to jump on that
Cable Flys
5 sets of 8-12 at Low setting
Seated DB OH Tricep Extensions
60x8, 70x8, 80x8, 90x8, 90x8
--Felt strong here too
Preset EZ Bar Upright Rows
30x15
supersetted w/
Preset EZ Bar OH Press
30x15
--No 40 or 50lb bar available so did DB instead
DB Upright Rows
20x10, 25x10, 30x8
supersetted w/
DB OH Press
20x10, 25x10, 30x8
--Definitely harder for stability doing db but liked it though
Cable Tricep Pressdowns
65x10, 72.5x8, 80x8, 80x8
Dip Machine
4 sets of 8-12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (346 cals)
Had a great workout today.
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02-11-2016, 07:06 AM #99
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02-14-2016, 11:15 AM #100
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02-14-2016, 11:24 AM #101
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 2.10.16)
Pull
HG Pullups
BWx16, BWx16, BWx12
Deadlifts
135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x2
--Not bad but not as strong as last time doing deadlifts two weeks ago
Cable Curls (W bar)
42.5x10, 42.5x10, 42.5x10, 42.5x8
Shrug Machine
1pps x 12, 1pps x 12, 1pps x 12, 1pps x 12, 1pps x 12
WG Pulldowns
100x12, 120x10, 140x8, 160x6
--Felt great today
Bent Over DB Rear Delt Flys
10x8, 10x8, 10x8, 10x8
--Tough! Tired at this point
Iso Bicep Curl Machine
35x12/arm, 40x12/arm, 45x10/arm, 50x8/arm, 45x12/arm
Pulldown Machine (#53)
1pps x 12, 1p1qps x 12, 1p1qps x 10
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (350 cals)
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(from 2.13.16)
Legs
Squats
135x8, 185x8, 235x8, 275x4, 295x3, 315x2, 335x1
--Back to doing these with shoes on.. Felt really good and strong today
Leg Press (High & Wide)
2pps x 12, 3pps x 12, 3pps x 10, 3pps x 10, 3pps x 10
Horizontal Calf Press Machine
2pps x 12, 2pps x 12, 2pps x 12, 2pps x 12, 2pps x 12
Kneeling Cable Crunches
3 sets of 12
supersetted w/
Kneeling Cable Side Crunches
3 sets of 8/side
Dip-Position Leg Raises
3 sets of 8
Preset Straight Bar Lunges
90 x 10steps/foot
--Only could do one set because pressed for time today
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (342 cals)
Squats 315x2 (2.13.16)
Squats 335x1 (2.13.16)
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02-15-2016, 08:48 AM #102
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Bodyweight (2.15.16): 156.2lbs (+1.2lbs)
So I guess last week was just dehydration lol. But honestly not terribly disappointed with this since I feel like I am actually looking leaner in the mirror (but I may also be going crazy-- strong possibility there tbh). Anyways, going to drop to 1700cals/day and keep the cardio at 30mins 3x/wk. Again, wouldn't normally drop this much at once but I am still a good bit higher than what I usually would be for this bodyweight, will start being more conservative with the next adjustment.
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02-17-2016, 03:48 PM #103
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 2.15.16)
Push
Flat DB Press
50x8, 70x8, 80x8, 90x8, 100x6, 110x3
--Shouldn't have done 8 at 90 but still went well
Cable Flys
2 sets of 12 at Low, Med, High
Decline Crunches
BWx16, 25x16, 25x12, 25x12
DB Seated OH Press
40x8, 50x8, 55x8, 60x8
--Barely got the 8th at 60 but felt strong today.. And felt nauseated after it
Rope Cable Pressdowns
35x10, 42.5x10, 50x8, 57.5x8, 57.5x7
--Feeling nauseated
DB Lateral Raises
15x12, 15x12, 15x12, 15x12
Dip Machine
4 sets of 8-12
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (344 cals)
Flat DB Press 110x3 (2.15.16):
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(from 2.16.16)
Had to do a 2nd workout day in a row because of scheduling this week. Yay vacation to Daytona on Friday!
Pull
Deadlifts
135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x2, 365x1
--Felt like I didn't have much energy today but not bad
Dual Pulley WG Pulldowns
50x12, 60x12, 70x8, 80x6, 90x4
--Felt great today
Standing Iso DB Curls
15x8/arm, 20x8/arm, 25x8/arm, 25x8/arm, 25x8/arm
Bent Over DB Rear Delt Flys
10x10, 10x10, 10x10, 10x10
Smith Shrugs
135x12, 135x12, 135x12, 135x12, 135x12
HG Concentration Curls
20x8/arm, 25x8/arm, 25x8/arm, 25x8/arm
HG Cable Rows
4 sets of 8
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (328 cals)
Deadlifts 365x1 (2.16.16):
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02-19-2016, 06:08 AM #104
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 2.18.16)
Legs
Leg Press
3pps x 12, 4pps x 12, 5pps x 10, 5pps x 10, 5pps x 10, 5pps x 10, 5pps x 10
--Damn left side of hip is killing me going into these.. Going out of town on vacation for a few days so didn't push it here
Preset EZ Bar SLDL's
80x8, 90x8, 100x8, 110x8
Smith Machine Calf Raises
135x12, 135x12, 135x12, 135x12, 135x12
Various Ground Crunches
Few sets
Feels like I bashed my left knee into something cause it is really hurting (tried to do one lunge and was excrutiating)... Ugh what is up with the injuries today lol.
Cardio
30 mins Elliptical, 7 ramp, 6 resistance (338 cals)
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02-22-2016, 10:09 AM #105
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Update
So been in Daytona Beach with a few friends on vacation since Friday and definitely killed the diet for a couple days (ugh, peer pressure and excessive alcohol and no cooking amenities to work with).. Not happy with this derailment but knew it was going to happen with my casualness of the regimen. Still shooting for april first before I try and decide on getting stricter or not. Wasn't able to weigh myself this morning (still not home yet till tonight) but know I'm going to be up. Also, was not progressing at the rate I wanted to be even before this weekend, so going to go ahead and adjust the diet and exercise regimen preemptively. Diet will now be 1650cals/day (-50cals/day) and exercise regimen will be the same for lifting but cardio will now be 40mins 3x/week (+30mins/week). Back to it..
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02-24-2016, 03:10 PM #106
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02-24-2016, 03:16 PM #107
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 2.23.16)
Push
Incline BB Press
135x8, 165x8, 185x6, 185x6, 185x6
--Feeling weak here today, but haven't done incline in a bit... Barely got through the 3x6 ><
CG Cable Flys
5 sets of 12 at Low setting
Iso DB OH Press
30x12/arm, 35x12/arm, 40x8/arm, 45x8/arm, 50x8/arm
--Felt strong here
Cable Tricep Pressdowns (W bar)
5 sets of 8-12
--Felt great
Preset EZ Bar Upright Rows
40x12, 60x10, 60x10, 60x8, 60x8
Decline Press Machine
4 sets of 8-12
Dip Machine
4 sets of 10
Cardio
40 mins Elliptical, 7 ramp, 6 resistance (465 cals)
Pretty good workout today actually. Feelsgoodman.jpg
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02-27-2016, 11:05 AM #108
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 2.25.16)
Pull
WG Pullups
BWx12, BWx10, BWx10, BWx8
--Ugh weak were today
T-bars
45x12, 70x10, 90x10, 100x8, 110x8, 115x8
--Felt strong here
Preacher Curl Machine
45x10, 55x8, 55x8, 55x8, 55x8
MG Iso Cable Rows
50x10, 60x8, 70x8, 60x10, 50x12
Shrug Machine
1pps x 12, 1p1qps x 12, 1p1qps x 12, 1p1qps x 12, 1p1qps x 12
DB Concentration Curls
20x8/arm, 25x8/arm, 25x8/arm, 25x6/arm, 20x8/arm
Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (462 cals)
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(from 2.27.16)
Legs
BB Squats
135x8, 185x8, 235x8, 275x4, 295x2, 315x2, 335x1
--Was hoping to improve over last time, but felt like I was having some head congestion so was a little harder to breathe right.. Was thinking that next time I'm going to try without the in-ear headphones on to help with that.. But honestly all the sets except the last one felt really strong.. Also, hopefully (if I remember) next time will go for a higher rep range
Kneeling Hamstring Curl Machine
35x12/leg, 45x12/leg, 50x10/leg, 50x8/leg, 50x8/leg
Calf Press on Leg Press
3pps x 12, 3pps x 12, 3pps x 12, 3pps x 12, 3pps x 12
Ab Crunch Machine
5 sets of 12
--Not a bad machine but had a smaller ROM than I'd prefer so couldn't focus on lower abs at all
Side Bends (w/ a 25lb plate)
5 sets of 12/side
Lunges
BW+45 x 20steps/foot
Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (468 cals)
Short workout but honestly legs feel pretty destroyed.
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02-29-2016, 03:58 AM #109
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03-01-2016, 05:13 PM #110
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 2.29.16)
Push
Flat DB Press
50x8, 70x8, 80x8, 90x6, 100x6, 110x5
--Feeling fat today but hey got some strength at least
Cable Flys
6 sets of 10-12 at Low setting
DB OH Press
30x12, 35x10, 40x8, 45x8, 50x6, 50x6, 50x6, 50x6, 50x6
--Felt good but harder to cheat with this than with iso lol.. Middle sets of 50 were actually a good bit easier than first or last ones
DB Lateral Raises
20x10, 20x10, 20x10, 20x10, 20x8
Dip-Position Leg Raises
BWx12, BWx10, BWx8
DB OH Trice Extensions
50x12, 70x8, 80x8, 80x8, 80x6
--Bit of elbow strain so stayed moderate.. Think it happens if I don't focus triceps and try to use forearm to help
Iso Pec Fly Machine
65x12/arm, 65x12/arm, 65x12/arm, 65x8/arm
--Loved this machine actually!
Dip Machine
4 sets of 12
Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (454 cals)
Great workout today!
Flat DB Press 110x5 (2.29.16):
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03-02-2016, 02:38 PM #111
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5318
Dat flat DB press!!! Crazy strength especially considering you're hanging in the low 150's now.
Big time props on your mental strength. You're really taking a modest, level headed approach to this whole thing. It doesn't appear to be negatively affecting your day to day life and you're still getting great results. That's amazing. One day I'll find that balance lol.
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03-03-2016, 04:35 PM #112
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03-03-2016, 04:40 PM #113
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 3.2.16)
Pull
Deadlifts
135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x2, 365x1
--Felt strong on 335 and 355 today.. Had some great music playing lol.. Felt like a stronger rep than last time at 365, but still think 375 wouldn't have gone well and didn't wanna risk hurting myself.. Will hopefully get there soon though
Iso DB HG Preacher Curls
20x12/arm, 25x10/arm, 25x10/arm, 25x10/arm, 25x10/arm, 25x10/arm, 25x10/arm
WG Pullups
BWx8, BWx8, BWx6
--Doing this not-first definitely hurts the numbers and WG is hard for me anyways
Smith Shrugs
135x12, 135x12, 135x12, 135x12, 135x12, 135x12
Iso Pulldown Machine
1pps x 12, 1p1qps x 10, 1p1qps x 10, 1p1qps x 8, 1p1qps x 8
--Felt like better mmc's on this today compared to usual
Bent Over DB Rear Delt Flys
10x10, 10x10, 10x8, 10x8
--Pretty tired at this point
Hyper Machine
4 sets of 8-12
Bicep Curl Machine
4 sets of 8-12
WG Cable Rows
4 sets of 8
Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (462 cals)
Today felt awesome to be honest.
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03-05-2016, 05:22 AM #114
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03-05-2016, 05:38 AM #115
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5318
03-03-2016
1.88 mile run (15:56)
03-04-2016
Pullups / Squats / Push-ups / Sit-ups
-6 / 15 / 15 / 15 (8 sets)
I'm starting to get back into everything now that we've found a rhythm with the new baby.
My two primary goals are:
1) improve my 2 mile run time so I can eventually max my APFT (I think I need to do it in 13:18).
2) get down to <175. I look and feel best in the low 170's. That's what I need to be in compliance with Army height/weight standards anyways.
These goals will of course fit in with plenty of bodybuilding. Looking good in the mirror still trumps all other goals at all times.
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03-07-2016, 02:31 PM #116
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5318
03-05-2016
2.05 miles (17:34)
03-06-2016
BB Row / BSS / Dip / LLR
-135x10 / 10 / 10 / 10 (7 sets)
03-07-2016
2.36 miles (20:41)
Couple of decent runs. Lately I've been just running until Floyd refuses to go anymore. I hate to say it but I think he's getting a little too old for long runs. He's always been more of a sprinter anyways lol.
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03-10-2016, 05:02 PM #117
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03-10-2016, 05:06 PM #118
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
Was out of town all of last weekend and was crazy busy all week so just catching up on the last few workouts:
(from 3.2.16)
Legs
BB Squats
135x8, 185x8, 235x8, 235x8, 235x8, 235x6
--Holy crap brutal.. Hate higher rep squats lol
Iso DB SLDL's
40x8x8, 45x8x8, 50x8x8, 50x8x8, 50x8x8
Smith Standing Calf Raises
135x12, 135x12, 135x12, 135x12, 135x12
Kneeling Cable Crunches
4 sets of 12
supersetted w/
Kneeling Cable Side Crunches
4 sets of 8/side
Leg Press Machine
6 sets of 8
--Wow tired at this point
Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (453 cals)
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03-10-2016, 05:08 PM #119
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03-10-2016, 05:13 PM #120
- Join Date: Sep 2009
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 859
- Rep Power: 243
(from 3.7.16)
Push
Flat DB Press
50x8, 60x8, 70x8, 80x8, 90x6, 100x6
--No energy today and felt weak.. 100x6 was much tougher than last time so didn't even go for 110s
Preset EZ Bar Skullcrushers
60x12, 70x8, 70x8, 70x8, 70x8
--Bit of elbow strain so kept it moderate
Cable Flys
2 sets of 12 at each Low, Medium, High settings
Iso DB Lateral Raises
15x12/arm, 15x12/arm, 15x12/arm, 15x12/arm, 15x12/arm
Dips
BWx20, BWx16, BWx10, BWx10
Cardio
40 mins Elliptical, 7 crossramp, 6 resistance (459 cals)
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(from 3.9.16)
Pull
BB Rows
95x12, 115x12, 135x10, 155x8, 155x8, 155x8
--Stayed at 155 since haven't done bb rows in a while and didn't wanna cheat any more than I already was
HG Pullups
BWx15, BWx12, BWx7, BWx5
--Damn dropped off fast lol
Iso Bicep Curl Machine
5 sets of 8/arm
Cable Rope Face Pulls
5 sets of 8-12
DB Spider Curls
20x8/arm, 25x8/arm, 25x8/arm, 25x8/arm, 25x8/arm
--Got tough towards the end but felt great
Shrug Machine
1pps x 12, 1p1qps x 12, 1p1qps x 12, 1p1qps x 8, 1pps x 8
HG Cable Rows
5 sets of 8
Cardio
40 mins elliptical, 7 crossramp, 6 resistance (454 cals)
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