We Were Bodybuilders

[NaturalPursuit]

I used to follow and old log of yours Bwelch!
In for this!

[bwelch1985]

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!

[snes85]

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!

Haha thanks man. Hope Suzie delivers that new little one soon cause I'm sure the wait is getting old by now!

[snes85]

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)


----------

(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)

[snes85]

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):

[snes85]

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.)

[NaturalPursuit]

Solid squatting snes!

[snes85]

Solid squatting snes!

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.

[bwelch1985]

Damn homie. Getting stronger while consistently dropping weight. I'm super impressed man. You're doing such an awesome job.

[snes85]

Damn homie. Getting stronger while consistently dropping weight. I'm super impressed man. You're doing such an awesome job.

Thanks man! Trying to get back into that there liftin shape!

[snes85]

(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)


-----------

(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)

[snes85]

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.

[snes85]

(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):


----------

(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):

[snes85]

(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)

[snes85]

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..

[snes85]

So decided I wanted to get a measurement in today so went ahead and weighed myself yesterday (2.23.16).


Bodyweight (2.23.16): 156.6lbs (+0.4lbs)


Well not as much of a gain from the weekend binges as I thought so happy about that at least.

[snes85]

(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

[snes85]

(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)


----------

(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.

[snes85]

Bodyweight (2.29.16): 154.8lbs (-1.8lbs)

That's more like it, but this has been a fluctuaty (think I made that word up) year so hopefully continues to trend down. Goin out of town (again) all weekend so won't be easy. Continuing 1650cals/day and 40min 3x/wk cardio.

[snes85]

(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):

[bwelch1985]

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.

[snes85]

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.

Thx dude.. Probably seems smoother on here than it really is lol.. (Prob applies to more than one thing in your comment haha)

[snes85]

(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.

[bwelch1985]

Awesome deads brah. And great discipline to stay in the gym and do all that other stuff afterwards. I remember back when I deadlifted and squatted it was time to go home after the last set lol.

[bwelch1985]

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.

[bwelch1985]

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.

[snes85]

Thanks man lol.

And nice job on the running! Such an applicable skill to have. I feel like if I were ever chased down by a rabid dog I would have to just lie down and die cause of my inability to run.

[snes85]

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)

[snes85]

(from 3.7.16)


Bodyweight (3.7.16): 154.0lbs (-0.8lbs)


Happy about this drop, but even happier that the mirror image is looking better lol.

[snes85]

(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)

----------

(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)