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  1. #91
    Not now chief... TonySturch's Avatar
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    Tuesday, June 9, 2009

    Split: Push
    Weight: 217.8

    Smith Bench (bodybuilder style, flared elbows): 225x25, 255x15, 305x8
    Incline Smith: 255x15, 255x15
    Pec Deck: 220x15, 230x12
    CGBP: 205x12, 205x12
    Standing Military Press: 130x12, 130x12
    DB Seated Shoulder Press: 60x20, 60x20
    Skull Crushers: 100x12, 100x12

    Diet:
    3528 Calories, 167g Protein

    Burger King:
    Three cheeseburgers, plain. Two original chicken sandwiches, plain. Large fries.

    Comments:
    Ate big and ate crappy. Dunkin donuts muffin for breakfast. Burger king for lunch number one and lunch number 2. Mmmmmmm. Unfortunately now I have crappy news. I had a slight wrist sprain all last week, not sure how I did it, but it was there slightly bothering me. During this workout, letting the bar down from my second set of military press, I royally FUBAR'ed my wrist. I was in quite some pain trying to get through my skull crushers, but it hurt too bad and I had to call it quits. This morning, its screaming at me. Can hardly type this all out. Wish I had an ace bandage... I guess we'll see how bad it is tomorrow, but its not looking good for the pull workout this week.
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    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  2. #92
    Not now chief... TonySturch's Avatar
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    Thursday, June 11, 2009

    Split: Pull
    Weight: 215.8

    Pullups: BWx20, BWx20, BWx20
    DB Row: 60x25, 60x25, 60x25
    DB Curls (Super Slow): 30x12, 30x12, 30x12
    DB Hammer Curls (Super Slow): 30x12, 30x12, 30x12
    Lateral Lift: 15x20, 15x20, 15x20

    Diet:
    2360 calories, 241 grams protein, 228g carbs, 63g fat

    Deli:
    1 Lb of fried chicken cultets, two super onion bagles.

    Commets:
    Ouch, my wrist. Still sprained. Pullups felt fine. DB rows hurt the wrist on the bench. DB curls absolutely killed, but hammers were much less painful. I did them slowly, between a 4/4 and 6/6 tempo. Lateral lifts didnt feel bad, but I still kept it light. All things considered, not too bad. At least I wasnt out of commission for the week.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  3. #93
    Oh Hi bigplay_jt's Avatar
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    Originally Posted by TonySturch View Post
    Split: Pull
    Weight: 215.8

    Pullups: BWx20, BWx20, BWx20
    DB Row: 60x25, 60x25, 60x25
    DB Curls (Super Slow): 30x12, 30x12, 30x12
    DB Hammer Curls (Super Slow): 30x12, 30x12, 30x12
    Lateral Lift: 15x20, 15x20, 15x20

    Diet:
    2360 calories, 241 grams protein, 228g carbs, 63g fat

    Deli:
    1 Lb of fried chicken cultets, two super onion bagles.

    Commets:
    Ouch, my wrist. Still sprained. Pullups felt fine. DB rows hurt the wrist on the bench. DB curls absolutely killed, but hammers were much less painful. I did them slowly, between a 4/4 and 6/6 tempo. Lateral lifts didnt feel bad, but I still kept it light. All things considered, not too bad. At least I wasnt out of commission for the week.
    Ouch man, doesn't suck when something as simple as a little wrist sprain kicks you in the ass. Hate that. You still did more pullups with a bad wrist than I can do with two good ones. LOL
    New Bench PR! 370lbs on 1.13.2014
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  4. #94
    Not now chief... TonySturch's Avatar
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    Tuesday, June 16, 2009

    Split: Push
    Weight: 217.0

    Smith Bench (bodybuilder style, flared elbows): 225x20, 225x20, 255x15
    Incline Smith: 215x20, 215x20, 215x20
    Pec Deck: 180x18, 180x18, 180x18
    DB Seated Shoulder Press: 50x25, 50x25, 50x25
    Y grip tri pulldowns: 50x20, 60x15, 60x15
    Bench Dips: BWx40, BWx40, BWx40

    Diet:
    2321 Calories, 222g Protein

    Deli:
    Plain cheeseburger on a hard roll, 2 slices of pizza, half pound of chicken fingers

    Comments:
    Wrist is still in rough shape. I have to be very careful of my placement to keep it pain free. Also, I shat my brains out from 6 scoops of protein. The dymatize seems to have that effect on me, while the ON never did. Must be the casein protein thats doing it.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  5. #95
    Not now chief... TonySturch's Avatar
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    Thursday, June 18, 2009

    Split: Pull
    Weight: 217.0

    Deadlifts (double overhand): 315x6, 315x6, 315x6
    Weighted Pullups: 25x12, 35x10, 45x6
    Standing Bent Over BB Row: 225x12, 225x12, 225x12
    Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x20 > 255x20 > 75x30, 255x20 > 255x20 > 75x30
    DB Alternating Curls: 50x10, 45x12, 40x15
    DB Hammer Curls: 50x15, 45x18, 40x20

    Diet:
    2193 Cals, 159g protein

    Chinese food:
    Fried dumplings, white rice w/ tabasco

    Comments:
    Wrist is feeling much better, but still not able to handle certain exercises. Regular DB curls still cause quite a bit of pain, while the hammer curls felt fine. Got back into doing deads. Starting out light and easing my way back into them. Hopefully Ill try some triples or even doubles next week. Weighted pullups felt good today, although I did fall a little short w/ 45 lbs on the belt.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  6. #96
    Not now chief... TonySturch's Avatar
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    Tuesday, June 23, 2009

    Split: Fullbody Routine A
    Weight: 218.2

    Squats (parallel):225x12, 275x10
    Smith Bench: 225x23, 275x12
    CGBP: 205x15, 205x15
    BB Rows: 205x15, 205x15
    BB Shrugs: 255x30, 255x30
    DB Shoulder Press: 60x25, 60x25
    Pec Deck: 180x20, 180x20
    Seated Row: 200x15, 200x15
    Y Rope Pulldown: 60x20, 60x20
    DB Curls: 60x10, 50x12
    Reverse EZ Curls: 85x15, 85x15
    Lateral Lifts: 20x15, 20x15

    Diet:
    2875 Calories, 208g Protein

    Burger King:
    4 Plain Whopper Juniors with Cheese, Large Fries

    Comments:
    Fullbody workouts!!! Fark yeah!!! Figured it was time to change it up a bit. The thinking behind going fullbody is as follows: It allows me to hit the main muscle groups multiple time per week. Since the sets per muscle group are fewer per day, I can hit them with closer to max effort without concern for saving energy for the next set. I feel like this is a good routine for me right now since Im only working out tuesday/thursday. Probably wont be able to run this if I had to workout on consecutive days. Anyway, so far I like it...
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  7. #97
    Not now chief... TonySturch's Avatar
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    Thursday, June 25, 2009

    Split: Fullbody Routine B
    Weight: 218.8

    Deadlifts: 335x5, 335x5 (Double Overhand)
    Incline Smith Bench: 255x18, 275x15
    Weighted Pullups: 45x7, 45x7
    Incline DB flyes: 60x20, 60x20
    Military Press: 135x15, 135x15
    DB Pullover: 60x20, 60x20
    DB Shrugs: 75x40, 75x40
    Skull Crushers: 100x15, 100x15
    Bench Dips: BWx50, BWx50
    Hammer Curls: 60x12, 50x15
    Preacher Curls: 90x20, 90x20
    Forward Lifts: 20x15, 20x15

    Diet:
    2502 Calories, 160g Protein

    Chipotle:
    Barbacoa Burrito Bowl, extra meat, only rice and cheese, with a tortilla on the side. Much bigger if you get the bowl and roll your own burrito.

    Comments:
    I really like these fullbody routines. Im feeling a soreness not felt in quite some time. I feel like Im really working the muscles since I can go close to max effort on everything. I fell a little short on weighted pullups it seems. Im not sure why. Also I really thought Id be able to jump right back into heavy deads but Im just not feeling strong on them for some reason. Ill give it a couple more sessions in the 5 rep area before i start trying some triples or doubles at a higher weight.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  8. #98
    Not now chief... TonySturch's Avatar
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    Tuesday, July 7, 2009

    Split: Push
    Weight: 217.0

    Smith Bench (bodybuilder style, flared elbows): 275x12, 295x12, 315x7
    CGBP: 205x15, 205x15, 205x15
    Incline DB Flys: 60x20, 60x18, 60x18
    Standing BB Military Press: 135x11, 135x11, 135x10
    DB Seated Shoulder Press: 60x15, 60x15, 60x13
    Skull Crushers: 100x10, 100x11, 100x10
    Y grip tri pulldowns: 60x15, 60x15, 60x15


    Diet:
    2355 Calories, 217g Protein

    Subway
    Two 12 inch roast beef subs, only meat and american cheese.

    Comments:
    Took a week off last week. Finally brought the boat upstate, well almost. The truck's fuel pump died on the NY thruway about 2 exists from where my folks are. This is the Fourth fuel pump in 3K miles, this one lasted under 200 miles. Looks like our mechanic has been jerking us around, ****ty wiring and splices, reusing old connectors, crimped fuel lines, and he even left the return line disconnected. What a mess. Anyway, we finally got the truck fixed and finally got to do some wakeboarding behind the boat.

    As far as the workouts, I went with a push/pull split for this week, since Ill be doing back to back days. I plan on doing fullbodys again after this week. The wrist still hurts a little bit on skullcrushers and when cleaning the bar on militarys.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  9. #99
    Not now chief... TonySturch's Avatar
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    Wednesday, July 8, 2009

    Split: Pull
    Weight: 216.8

    Weighted Pullups: 25x12, 25x12, 25x12
    Standing Bent Over BB Row: 225x15, 225x15, 225x15
    Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 275x20 > 275x20 > 75x30, 275x20 > 275x20 > 75x30
    DB Alternating Curls: 60x10, 50x12
    DB Hammer Curls: 60x12, 50x15
    Preacher Machine: 100x11, 100x11

    Diet:
    2210 Cals, 167g protein

    Chinese food:
    General Tso's Chicken, Pork Fried Rice, Wonton Soup, 12 Fried Wontons

    Comments:
    Felt pretty strong on Rows and BB Shrugs, otherwise this workout was pretty standard for my pull exercises. Nothing stands out. Feels good to be back. After a week off, My arms look noticeably smaller, and I feel fat and disgusting. Its really time to get back into this whole working out thing!
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  10. #100
    65 tons of American Pride BluntD's Avatar
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    Looking good in here, big man.


    I think Dogfish Head 90min IPA may be my new favorite beer. Damn that stuff tastes great.
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  11. #101
    Not now chief... TonySturch's Avatar
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    Originally Posted by BluntD View Post
    Looking good in here, big man.


    I think Dogfish Head 90min IPA may be my new favorite beer. Damn that stuff tastes great.
    Youre too good to me Blunty...

    Ill have to agree with you. 90 minute is clearly my favorite beer. A bit syrupy at times, but overall my favorite. Dont discount the 60 minute when its time for some long term drinking in the sun. Did you ever get the chance to try the dogfish 120 minute? Ounce for ounce its half the alcoholic content of vodka, but it still tastes like beer. Meant to be sipped slowly out of a brandy decanter. For the ultimate in holier than thou beer snobbery.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  12. #102
    65 tons of American Pride BluntD's Avatar
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    Originally Posted by TonySturch View Post
    Youre too good to me Blunty...

    Ill have to agree with you. 90 minute is clearly my favorite beer. A bit syrupy at times, but overall my favorite. Dont discount the 60 minute when its time for some long term drinking in the sun. Did you ever get the chance to try the dogfish 120 minute? Ounce for ounce its half the alcoholic content of vodka, but it still tastes like beer. Meant to be sipped slowly out of a brandy decanter. For the ultimate in holier than thou beer snobbery.
    I actually bought both a sixer of the 60, and the 4-pak of 90 for the Fourth last weekend. The 60 is good, reminded me a bit of Sierra Nevada Pale Ale, and you're right it's a good choice for long periods of drinking. But man that 90 is just so damn good, and you can't go wrong with a 9% beer.

    Still haven't tried the 120. I was a little bitter because I just missed out on trying it at the annual Beer Festival here a couple weekends ago. They brought out only a small amount of it at a certain time and by the time I made it back to their booth, it had already run out. From what I've heard from others, it's almost too much. Most did not seem to like it all that much. One of these days I'll man up and pluck down the 10 bucks for a bottle.
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  13. #103
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    Tuesday, July 14, 2009

    Split: Fullbody Routine A
    Weight: 216.2

    Squats (parallel):275x12, 295x12
    Smith Bench: 275x15, 315x8
    CGBP: 205x18, 205x15
    BB Rows: 225x15, 225x15
    BB Shrugs: 275x20, 275x25
    DB Shoulder Press: 60x25, 60x25
    Pec Deck: 200x20, 200x20
    Seated Row: 220x15, 220x15
    Y Rope Pulldown: 60x20, 60x20
    DB Curls: 60x10, 60x10
    Reverse EZ Curls: 85x15, 85x15
    Lateral Lifts: 20x20, 20x20

    Diet:
    2245 Calories, 158g Protein

    KFC:
    6 Crispy Strips, 2 Mashed Potatoes w/ gravy, Half a popcorn chicken snackbox

    Chinese:
    7 Pan Fried dumplings with Ginger Sauce

    Comments:
    Back to fullbody workouts. Great workout last night. I felt strong, and was able to get some good max effort sets in without holding back to conserve energy for consecutive sets. I dont quite feel that deep soreness that you get after a normal split with more sets per muscle group, however I'm hoping to feel it a little more as the day goes on. Squats felt good. I did them belted, and I have a feeling the weight is going to go up quickly on them now that Im using a belt. Bench also felt strong and in control. BB rows also came to life. I went with a much narrower stance. It seemed to shorten the ROM a bit, however I feel like i was able to get to a lower angle, keep my elbows tucked, and isolate my lats better.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  14. #104
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    Thursday, July 16, 2009

    Split: Fullbody Routine B
    Weight: 216.6

    Deadlifts: 315x6, 365x5 (Double Overhand)
    Incline Smith Bench: 275x15, 275x15
    Weighted Pullups: 45x8, 45x8
    Incline DB flyes: 60x20, 60x20
    Military Press: 135x15, 135x15
    DB Pullover: 60x20, 60x20
    DB Shrugs: 75x40, 75x40
    Skull Crushers: 100x15, 100x15
    Bench Dips: BWx50, BWx50
    Hammer Curls: 60x12, 60x12
    Preacher Curls: 110x15, 110x15
    Forward Lifts: 25x15, 25x15

    Diet:
    2740 Calories, 214g Protein

    Subway
    Big Philly Cheesesteak, only meat and cheese.

    Chinese
    Six fried dumplings with ginger sauce.

    Comments:
    Fullbody workouts still feel great. Had plenty of energy for the workout last night. Only problem is that my back is right on the edge of pain for a few days after every time I do deadlifts. Im really fearing that I may have a bulging disk. Im paying closer attention to my form, using a belt, and sleeping with a pillow under my side (stomach sleeper) to try and help out. Hopefully I can find a way around it, cause right now, the only real answer is not to do deads anymore. That would suck.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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  15. #105
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    Nice workouts mang. I think the full body thing definitely makes sense for you, especially with the Tues-Thurs split. Must take a while eh?
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    Originally Posted by bigplay_jt View Post
    Nice workouts mang. I think the full body thing definitely makes sense for you, especially with the Tues-Thurs split. Must take a while eh?
    Thanks dood. Its not too bad on time. Usually around the 90 minute mark, unless im slacking off. The setup and tear down takes a while, but the nice thing is that a lot of successive exercises are different muscle groups, so you dont really need a rest period between them. Exercise A, rest, A, B, rest, B, C, rest, C, D, etc...

    Congrats again on the new addition to the family...
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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    Tuesday, July 21, 2009

    Split: Fullbody Routine A
    Weight: 217.2

    Squats (parallel):295x12, 315x10
    Smith Bench: 295x10, 315x7
    CGBP: 225x12, 225x12
    BB Rows: 245x15, 245x15
    Reverse BB Shrugs: 295x20, 295x20
    DB Shoulder Press: 75x16, 75x18
    Pec Deck: 220x15, 220x14
    Seated Row: 220x15, 220x15
    Y Rope Tricep Pulldown: 70x15, 70x15
    DB Curls: 60x10, 60x10
    Reverse EZ Curls: 100x12, 100x12
    Lateral Lifts: 25x15, 25x15

    Diet:
    3080 Calories, 205g Protein

    Subway:
    Two footlong meatball marinara subs, with provolone.

    Comments:
    Really good workout. Moving up in weight and down in reps. Things are progressing nicely. My back felt strong all workout, no pain. Had my brother and his friend help me get those 75# DBs into position for shoulder press. I cant easily clean or kick these into position since theyre star lock handles with 12" diameter plates on em. A bit unwieldy to saythe least, but once they helped me get them into position, the extra weight felt good. Ate a ton of calories, those damn meatball subs are packed full of fat, but damn are they tasty. Hopefully I wont make a habit of breaking 3K calories too often.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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    Monday, July 27, 2009

    Split: Fullbody Routine B
    Weight: 215.8

    Incline Smith Bench: 295x10, 295x10
    Weighted Pullups: 45x9, 45x9
    Incline DB flyes: 75x12, 75x12
    Military Press: 150x12, 150x12
    DB Pullover: 60x20, 60x20
    DB Shrugs: 75x40, 75x40
    Skull Crushers: 100x15, 100x15
    DB O/H Ext: 60x20, 60x20
    Hammer Curls: 60x12, 60x12
    Preacher Curls: 115x15, 115x15
    Forward Lifts: 30x12, 30x12
    Deadlifts: 315x6 (Overhand), 365x4 (Overhand), 415x2 (Mixed)

    Diet:
    2361 Calories, 227g Protein

    Deli:
    Plain Cheeseburger on a hard roll

    Pizza:
    Two slices, plain, hot pepper, tabasco sauce

    Comments:
    Had a weekend of busting my ass cleaning up the yard, the pool, powerwashing, working on the cars, etc. Lots of time in the sun. Very dehydrated. On the plus side, Im starting to lean back out just a bit. Got another 5 pounds of fat to drop before im happy, I just hope I can bump lean mass up soon. Anyway, this workout went pretty well, considering the poor shape I was in. Tired, dehydrated, unmotivated... Still did a decent job. Happy to be back in the 400+ range on deadlifts. Pain free, thankfully. Put an extra rep on my weighted pullups. Also tried moving the 75 Lb DBs for flyes. Theyre difficult to wrestle into position, and once they were up, it really shows how weak my stabilizers are. I need to do more heavy DB work. But in order to do it regularly, I need better dumbells. Its not easy maneuvering DBs with 25 lb plates on them. Time to go shopping.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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    Tuesday, July 28, 2009

    Split: Random Leg Day
    Weight: 215.0

    Leg Extensions: 135x15, 135x15, 135x15, 135x15
    Leg Curls: 100x15, 100x15, 100x15, 100x15
    Smith Machine Calf Raises: 225x20, 225x20, 225x20, 225x20

    Diet:
    2170 Calories, 174g Protein

    Chipotle:
    Two barbacoa burritos, with rice and cheese only.

    Comments:
    The girlfriend gave me a couple unexpected freedom hours, but since I had just done a fullbody workout the night before, I decided to do a couple random leg exercises. Reps were pretty high, but i came pretty close to failure each set. Looking back, I should have went a little heavier, and maybe even added another exercise, or at least another set to each exercise. Im simply not nearly as incapacitated as I had hoped to be. Maybe the squats and deads are actually hitting the muscles enough to keep them conditioned to the point of warding off DOMS.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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  20. #110
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    Originally Posted by TonySturch View Post
    Split: Random Leg Day
    Weight: 215.0

    Leg Extensions: 135x15, 135x15, 135x15, 135x15
    Leg Curls: 100x15, 100x15, 100x15, 100x15
    Smith Machine Calf Raises: 225x20, 225x20, 225x20, 225x20

    Diet:
    2170 Calories, 174g Protein

    Chipotle:
    Two barbacoa burritos, with rice and cheese only.

    Comments:
    The girlfriend gave me a couple unexpected freedom hours, but since I had just done a fullbody workout the night before, I decided to do a couple random leg exercises. Reps were pretty high, but i came pretty close to failure each set. Looking back, I should have went a little heavier, and maybe even added another exercise, or at least another set to each exercise. Im simply not nearly as incapacitated as I had hoped to be. Maybe the squats and deads are actually hitting the muscles enough to keep them conditioned to the point of warding off DOMS.
    Random leg day, sweet! Good to see you got a couple extra hours to get you lift on. Good times man. I am pretty proud of you for your new found diet. do it up man.
    New Bench PR! 370lbs on 1.13.2014
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  21. #111
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    Monday, Aug 3, 2009

    Split: Fullbody Routine A
    Weight: 218.0

    Squats (parallel):315x10, 345x8
    Smith Bench: 295x9, 315x6
    CGBP: 225x15, 225x13
    BB Rows: 255x11, 255x12
    BB Shrugs: 305x20, 305x20
    DB Shoulder Press: 60x34, 60x25
    Pec Deck: 200x15, 200x15
    Seated Row: 230x12, 230x12
    Y Rope Tricep Pulldown: 70x17, 70x15
    DB Curls: 60x12, 60x12
    Reverse EZ Curls: 100x13, 100x13
    Lateral Lifts: 30x12, 30x10

    Diet:
    2061 Calories, 176g Protein

    Chinese food:
    Lemon Chicken with pork fried rice

    Comments:
    Workouts have not been as regular as I would have liked, and this week is no different. Its been a while since my last flat bench, and it shows. Went down a rep on both weights. And I was really struggling with it. Squats felt good and strong, little to no knee pain. Other exercises were hit or miss, some were great and some fell short. Ive decided that Ive been falling into the habit of stopping reps short at round numbers, trying to save some gas for subsequent sets. Im trying to get away from this now. I want to try and put as close to max effort as possible into every set. If my reps are cut in half for the second set, so be it...
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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  22. #112
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    Split: Fullbody Routine B
    Weight: 217.2

    Incline Smith Bench: 295x10, 295x11
    Weighted Pullups: 45x8, 45x8
    Incline DB flyes: 75x12, 75x12
    Military Press: 150x12, 150x11
    DB Pullover: 60x20, 60x20
    DB Shrugs: 75x40, 75x40
    Skull Crushers: 100x17, 100x17
    Bench Dips: BWx50, BWx50
    Hammer Curls: 60x15, 60x15
    Preacher Curls: 125x11, 125x12
    Forward Lifts: 30x12, 30x12
    Platform SLDL: 150x15, 150x15

    Comments:
    Tuesday night the girlfriend took me to the incubus concert at radio city, so wednesday I took the day off of work and spent the whole day drinking in the sun. This did not prepare me for thursdays workout very well. I was tired and unmotivated. Some lifts were on par, but most suffered a bit, and whats more, my form was for ****. Gotta have an off day once in a while, right?
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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  23. #113
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    Originally Posted by TonySturch View Post
    Split: Fullbody Routine B
    Weight: 217.2

    Incline Smith Bench: 295x10, 295x11
    Weighted Pullups: 45x8, 45x8
    Incline DB flyes: 75x12, 75x12
    Military Press: 150x12, 150x11
    DB Pullover: 60x20, 60x20
    DB Shrugs: 75x40, 75x40
    Skull Crushers: 100x17, 100x17
    Bench Dips: BWx50, BWx50
    Hammer Curls: 60x15, 60x15
    Preacher Curls: 125x11, 125x12
    Forward Lifts: 30x12, 30x12
    Platform SLDL: 150x15, 150x15

    Comments:
    Tuesday night the girlfriend took me to the incubus concert at radio city, so wednesday I took the day off of work and spent the whole day drinking in the sun. This did not prepare me for thursdays workout very well. I was tired and unmotivated. Some lifts were on par, but most suffered a bit, and whats more, my form was for ****. Gotta have an off day once in a while, right?
    Nice workout young man, pretty good for having an off day.
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  24. #114
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    Originally Posted by bigplay_jt View Post
    Nice workout young man, pretty good for having an off day.
    Thanks, Old timer.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  25. #115
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    Tuesday, Aug 11, 2009

    Split: Fullbody Routine A
    Weight: 218.8

    Squats (parallel):345x8, 365x6
    Smith Bench: 295x10, 315x6
    CGBP: 225x15, 225x15
    BB Rows: 255x12, 255x12
    BB Shrugs: 305x20, 305x20
    DB Shoulder Press: 75x17, 75x17
    Pec Deck: 210x20, 230x17
    Seated Row: 230x12, 230x12
    Y Rope Tricep Pulldown: 80x14, 80x14
    DB Curls: 60x12, 60x12
    Reverse EZ Curls: 100x12, 100x12
    Lateral Lifts: 25x15, 25x15

    Diet:
    2500 Calories, 170g Protein

    Subway:
    One and a half footlong meatball marinara subs. Lots of tabasco.

    Comments:
    Started off somewhat unmotivated, but gained momentum as the workout went on. Squats felt good. Warmed up at 135, 225, 315, then hit 345x8 and 365x6. These were a little too borderline as far as depth. Im pretty confident I still hit parallel, but I want to stop here at this weight and slowly take them deeper until I'm well below parallel. Bench was on par. Im still experimenting with different arches and positioning to try and perfect my form, but its difficult to do on the smith. I need my brother to start working out again so I have my spotter back. BB rows are really starting to come together nicely. Taking a narrower stance really lets me get my back at a lower angle, albeit with a slightly lower ROM. I feel its worth the tradeoff since its less of an upright row like this. Pec deck really went ape**** bananas! Not sure where that came from but I definitely move a lot more than usual. Nice to see everything progressing again on this fullbody routine. And whats more, since doing legs again, Im starting to lean out a touch even while eating about the same. Says something about using the largest muscles in the body.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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    Split: Fullbody Routine B
    Weight: 216.8

    Incline Smith Bench: 295x10, 295x10
    Weighted Pullups: 45x9, 45x8
    Incline DB flyes: 75x14, 75x9 (pinched nerve in hand, stopped early)
    Military Press: 160x10, 160x10
    DB Rows: 75x20, 75x20
    DB Shrugs: 75x50, 75x50
    Skull Crushers: 110x14, 110x14
    DB OH Extension: 60x20, 60x20
    Hammer Curls: 60x15, 60x15
    Preacher Curls: 135x10, 135x8
    Forward Lifts: 25x15, 25x15
    Deads: 325x6 (overhand), 375x4 (mixed), 425x2 (mixed)

    Diet:
    2794 Calories, 218g Protein

    Cheeburger Cheeburger:
    The world famous "Pounder". 20 oz patty, with bacon, cheese, and fries. Took 18 minutes. Its cool that they ring a bell, announce yoru name, and put your picture on the wall, but its kind of an empty victory. Its not all the much of a challenge. I probably could have done another half.

    Comments:
    Was in dire need of burning off the 117g of fat from the burger. Started out without much motivation again, but only took a couple of sets to get back into the swing of it. Everything seems to be progressing nicely with these fullbody workouts. I cant believe Im adding weight to the bar nearly every day. Bench, pullups and curls seem to have hit their limit for now, but nearly everything else is moving ahead at a very good clip. Deadlifts are slowly getting back to where they were. I struggled a bit pulling 425x2 off the floor, but in my defense, it was at the very end of a long and intense workout. Pulling right off the floor seems to be the sticking point, once it leaves the ground, I have no problem pulling to lockout. Im just happy Im able to deadlift again pain-free.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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    Special Beer Update

    Special beer update. I have not been keeping you guys informed of my beer findings, so here we are. Anyway the big news first: Theres a new king of the hill, taking over for my previous favorite libation, dogfish head 90 minute IPA. The new sweetest nectar of the gods come by way of harpoon, its their imperial IPA, part of the leviathan series. Simply perfect. Hoppy, bitter, hints of citrous rinds, subtle caramel character and the perfect amount of bite. But it secretly packs an unassuming punch with its 10% alcohol content. I had a few of these in manhattan yesterday and Im completely smitten. I dont think ive ever tasted a finer beer.

    Other recent beers of note include:

    Sierra Nevada Tor**** Extra IPA
    West Coast IPA
    West Coast Redhead
    Troegs Hopback
    Black Forest Brewery ESB
    Bluepoint Hoptical Illusion

    Im sure theres plenty more, but these are the ones I remember from the last few weeks.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

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    Tuesday, Aug 18, 2009

    Split: Fullbody Routine A
    Weight: 219.0

    Squats (parallel):345x10, 365x8
    Smith Bench: 315x8, 315x8 (belted)
    CGBP: 225x16, 225x16
    BB Rows: 255x12, 255x12
    BB Shrugs: 305x20 (fwd), 305x25 (rev)
    DB Shoulder Press: 75x19, 75x20
    Pec Deck: 230x14, 230x14
    Seated Row: 230x15, 230x15
    Y Rope Tricep Pulldown: 90x10, 90x10
    DB Curls: 60x12, 60x12
    Reverse EZ Curls: 110x10, 110x12
    Leg Extensions: 160x15, 160x15

    Diet:
    1975 Calories, 158g Protein

    Pizza:
    4 slices, almost burnt, with tabasco, crushed pepper, garlic powder and parmesan cheese.

    Comments:
    Good workout last night... Making progress and moving forward in nearly every lift. Added two reps to my squats at the same weight as last week, but this time I left no question as far as depth. As for shoulder press, Im not sure what to do anymore. I already need my brother and his friend to pause gears of war to help he get the unwieldy DBs into position. Im repping 20 now and I have no idea how the hell im going to add more weight and still wrestle them into position. Pec deck went down in reps from last time, but I have a feeling that I was bouncing the sled a bit more than I should have. This time I was careful not to bounce. Y grip I feel that I went a bit too heavy. I really didnt feel the beep burn I normally get with a lower weight. Ill probably back down next time and just go a little slower with strict form. Good workout overall, especially considering what a fat slob ive been lately.
    Last edited by TonySturch; 08-19-2009 at 07:18 AM.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
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  29. #119
    Not now chief... TonySturch's Avatar
    Join Date: Mar 2007
    Location: Kings Park, New York, United States
    Age: 39
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    Thursday, Aug 20, 2009

    Split: Fullbody Routine B
    Weight: 217.8

    Incline Smith Bench: 295x9, 295x10
    Weighted Pullups: 50x8, 50x8
    Incline DB flyes: 75x12, 75x12
    Military Press: 160x10, 160x10
    DB Pullover: 60x20, 60x20
    DB Shrugs: 75x50, 75x50
    Skull Crushers: 110x12, 110x12
    Bench Dips: BWx50, BWx50
    Hammer Curls: 60x15, 60x15
    Preacher Curls: 135x10, 135x10
    Smith Calf Raises: 255x20, 255x20
    Deads: 335x6 (overhand), 385x4 (mixed), 435x2 (mixed)

    Diet:
    2750 Calories, 206g Protein

    Chinese food:
    General Tso's Chicken, Pork Fried Rice, Egg Roll, 10 Fried Wontons.

    Comments:
    Im having this ongoing problem with motivation. Little energy, sore and achy all over. Things went very slowly tonight. Spent almost 3 hours before finishing my workout. Fell a little short on some exercises, but the rest were right on par. Tried doing deadlifts barefoot for the first time. So far I like it. Deads are coming together nicely. Form is slowly getting dialed in. Zero lower back pain.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
    Reply With Quote

  30. #120
    Not now chief... TonySturch's Avatar
    Join Date: Mar 2007
    Location: Kings Park, New York, United States
    Age: 39
    Posts: 2,709
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    Wednesday, Aug 26, 2009

    Split: Push
    Weight: 217.4

    Squats: 345x8, 365x8, 385x6
    Smith Bench: 295x10, 295x10, 295x10
    Incline Smith Bench: 295x10, 295x7
    CGBP: 225x12, 225x12
    Decline Cables: 110x15, 110x15
    Skulls: 110x12, 110x12
    Y grip Rope Pulldown: 90x12, 90x12
    Military Press: 160x9, 160x8
    Leg Extension: 180x12, 180x12
    Seated DB Shoulder Press: 60x25, 60x23

    Diet:
    2330 Calories, 151g Protein

    Burger King:
    Two plain whoppers with cheese for $4! And large fries. Can you believe a whopper is only 530 calories?

    Comments:
    Doing push / pull this week, since I have to work out back to back days. I definitely run out of gas doing this many chest / tri / shoulder exercises in a row. I fell short on reps a few places, but I guess thats to be expected after pushing teh weight us via fullbody routines. Overall it was a good workout. Also, I was going through my supplement stash and found an open (but full) bottle of ATD, as well as my old home brew cort blocker, so I started taking these again. No other supplements though. moneys tight and I dont have enough creatine or arginine to start those. I just cant see blowing 200 bucks on a supplement sending spree getting everything together. Maybe later in the fall Ill do another ATD cycle and properly prepare.
    Last edited by TonySturch; 08-27-2009 at 07:39 AM.
    1305 combined total in the Big Three @ 225 bodyweight
    B: 385 / S: 425 / D: 495

    Of Beers and Burger King: http://forum.bodybuilding.com/showthread.php?t=110649771
    Reply With Quote

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