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Indomitable Will
11-15-07, 3:33 pm
After a little layoff, I started up a new routine in October. My strength is pretty much back where it should be. My ultimate goal is mass. My bodyweight has been stuck around 200-205 lbs for quite some time. I want mass and more mass. I will stop for nothing and noone. So, I'd like to keep a log here of my progress.

This is my routine:
Monday-Back, Rear Delts
Tuesday-Chest, Calves
Thursday-Legs (No calves), Front/Side Delts
Friday-Arms
Sunday-Snatches and Clean and Jerks. I did these for the first time about a month ago, so I'm using some pretty light weight.

These are the exercises:
Back-Weighted Pull-up, BB Deadlift, Bent Over BB Rows, Reverse Grip Pulldown, Hyperextension, Behind the Back BB Shrugs
Chest-Flat Bench, Incline Bench(both alternate BB/DB weekly), Decline BB Bench, Flat DB Flye
Delts-Standing BB Press, DB Side Lateral, DB Rear Lateral
Legs-Squat, Leg Press, Leg Ext, Leg Curl, Stiff Leg Deadlift, Standing BB Calf Raise on Smith Machine, Calf Press
Arms-Standing BB Curl, Incline DB Curl, DB Concentration Curl, Close Grip Bench, Skullcrusher, Reverse Grip Pushdown

I usually do three working sets of every exercise and pyramid the weight up with each set. Reps are anywhere from 4-12. I do forced reps whenever somewhen is available to help(rarely) and I frequently do drop sets. That's all for now. I should be back later to post my workout.

Indomitable Will
11-15-07, 8:10 pm
Squat: 10x245, 10x245, 9x255

Leg Press: 10x540, 8x560

Leg Curl, Single Leg: 12x55, 9x60 (only 8 with left leg)

Leg Extension: 12x130, 8x150 Drop Set to 90, 50

Stiff Leg Deadlift: 12x155, 10x175

Standing BB Press: 12x135, 6x155

DB Side Lateral, Single Arm: 12x30, 8x40

I've had a bad diet this week. I only weighed 200 lbs today. I've been weighing 203 lately. I gotta eat.

Indomitable Will
11-16-07, 9:15 pm
Close Grip Bench: 8x225, 7x235 (1 FR), 6x235 (2 FR)

Standing BB Curl: 8x135, 5x140, 5x140

Skullcrusher: 7x110, 10x100, 8x105

Incline DB Curl, Not Alternating: 7x60, 6x60, 5x60

Reverse Grip Pushdown: 9x180, 8x180

Machine Curl: 12x90, 8x110 Drop Set to 60

Indomitable Will
11-19-07, 9:01 pm
I was very much looking forward to this workout since I missed it last weak. It was half good, half alright.

Pull-up: 8x45, 8x45

Deadlift: 7x375 I'm like WTF, I shoulda got at least 8, 5x385 I'm like WTF again, shoulda got 6, 4x395 I'm like yeah bitch, but it was all back on the last set

Bent Over Row: 7x225, 7x225 I'm like WTF again, weak. Shoulda got 10.

Behind the back BB Shrug, Smith: 12x215, 8x265 Drop Set to 215, 125

Reverse Grip Pulldown: 7x160, 8x150, 7x160 Weak

Reverse Cable Crossover: 12x30, 10x40, 6x45

Bodyweight on the new slide scale at the gym: 202 lbs

I thought I'd mention the supps I'm taking, which isn't much right now. Just whey protein, weight gainer and Animal Flex. Although, I'll be adding creatine within the next couple days.

Freak57
11-19-07, 9:31 pm
I was very much looking forward to this workout since I missed it last weak. It was half good, half alright.

Pull-up: 8x45, 8x45

Deadlift: 7x375 I'm like WTF, I shoulda got at least 8, 5x385 I'm like WTF again, shoulda got 6, 4x395 I'm like yeah bitch, but it was all back on the last set

Bent Over Row: 7x225, 7x225 I'm like WTF again, weak. Shoulda got 10.

Behind the back BB Shrug, Smith: 12x215, 8x265 Drop Set to 215, 125

Reverse Grip Pulldown: 7x160, 8x150, 7x160 Weak

Reverse Cable Crossover: 12x30, 10x40, 6x45

Bodyweight on the new slide scale at the gym: 202 lbs

I thought I'd mention the supps I'm taking, which isn't much right now. Just whey protein, weight gainer and Animal Flex. Although, I'll be adding creatine within the next couple days.

Nice Work Bro...But im curious to what your diet looks like if your wanting to put on weight..... I recommend keeping log of it too//// Make sure your getting enough cals....

Indomitable Will
11-19-07, 9:54 pm
Nice Work Bro...But im curious to what your diet looks like if your wanting to put on weight..... I recommend keeping log of it too//// Make sure your getting enough cals....

I occasionally write down what I eat in a day, but I've never actually logged it. I eat about 4000 calories a day, sometimes a little more. I get between 200 and 240 grams of protein a day. I eat just about anything that isn't high in sugar and/or saturated fat. I upped my meat intake about a month ago, so I'm probably getting the upper range of that protein range, maybe more. I've been eating a lot of steak lately. I might go into more detail in the future.

And thanks for checking out my log.

Indomitable Will
11-21-07, 9:20 pm
Flat BB Bench: 8x225, 7x235, 6x240 (1 Forced Rep)
Incline BB Bench: 10x185, 8x195, 7x205 (1 FR)
Decline BB Bench: 10x205, 8x215, 6x225
Dips: 12xBW, 12xBW Never done these in a chest workout before. I used to do them as a tricep exercise. Decided to try 'em for chest. Felt weird leaning forward into it. I think I should stick with it though and see if it helps put some meat on my chest.
Flat DB Flyes: 8x50, 8x50 My chest was toast by this point.
Standing Calf Raise, Cybex: 12x100, 12x120

Littlefry
11-21-07, 9:38 pm
looks good man wats your diet and supplementation like?

Indomitable Will
11-23-07, 7:42 am
looks good man wats your diet and supplementation like?

Ummm, look at the end of post number 4 for supplementation and look at post number 6 for diet.

Indomitable Will
11-24-07, 8:41 pm
Squat: 12x225, 12x245, 6x275 I'll have to start higher next time
Leg Press: 10x560, 8x580
One Leg Leg Curl: Right Leg-10x60, 8x60 Left Leg-9x60, 6x60
One Leg Squat, Smith: 12x85, 10x125 Dude, my quads were toast and I hurt my back doing this
Stiff Leg Deadlift: 12x155, 8x175 I probably could've done more, but I was worried about my back
Standing BB Press: 6x155, 7x155
DB Side Lateral: 8x40

Indomitable Will
11-24-07, 8:41 pm
Close Grip Bench: 9x225, 6x235, 5x235
Standing BB Curl: 8x135, 6x140, 4x145
Skullcrusher: 6x110, 8x110, 7x110
Incline DB Curl: 8x60, 5x65, 4x70 Drop Set to 35, 25
Reverse Grip Pushdown: 7x180, 7x180

I cut the workout a little short. It was taking me forever for some reason. I don't know where the time went. Besides that, I was feeling strong for most of it. Good workout.

Pizzalamp
11-24-07, 8:57 pm
i just found ya journey
man youve got some great workouts going on
im subbed

Indomitable Will
01-09-08, 8:53 pm
Alright, gotta get this log going. I was slacking for a couple weeks and I was also sick, but I'm back on track. I kind of started a cut a few weeks ago. So, I started running, did 3 miles last week in 23:15. My workouts are also more fast paced to keep my heart rate up. I've been doing a lot of supersets. Today, I did some back and chest. The weights are a little low since I had that layoff.

Oh, and I started Animal Pump today. I ordered one can and got it today. I think I'm gonna like it. If I do, I'll order one more can.

Close Grip Bench: 10x185, 9x185
Pull-up: 12xBW, 12xBW
Deadlift: 10x315, 5x365
Skullcrusher: 10x100, 8x100
DB Row: 10x90, 7x100
Reverse Grip Pushdown: 10x140, 10x140

Indomitable Will
01-10-08, 8:45 pm
Just did some cardio tonight. Ran 3 miles in about 23:45. A little slower than last time, but I also walked at a speed of 4.1 for about a minute/minute and a half when I hit 2.5 miles.

Indomitable Will
01-11-08, 8:16 pm
Did some legs tonight, which wasn't fun after that run yesterday. (I'm still getting used to running again). More supersets and low ass weight. My legs get weak so damn quick when I don't work out. All these supersets and quick workouts are whooping my ass. I aint used to that. But, I'm looking to get shredded, so I'm gonna keep doing it.

This is day 3 of the Animal Pump. I think it's helping me blast through my workouts as quick as I want to. Other than that it's probably to early to tell exactly how it's effecting me.

Squat: 12x185, 10x205 Superset with:
Stiff leg Deadlift: 10x135, 10x155
Leg Press (knees to chest): 12x360, 9x410 Superset with:
Leg Curl (one leg): 10x50, 10x50
Standing Calf Raise on Smith: 16x105, 12x125 Superset with ab exercises.

Bodyweight: 198 lbs

Pizzalamp
01-12-08, 12:36 am
Did some legs tonight, which wasn't fun after that run yesterday. (I'm still getting used to running again). More supersets and low ass weight. My legs get weak so damn quick when I don't work out. All these supersets and quick workouts are whooping my ass. I aint used to that. But, I'm looking to get shredded, so I'm gonna keep doing it.

This is day 3 of the Animal Pump. I think it's helping me blast through my workouts as quick as I want to. Other than that it's probably to early to tell exactly how it's effecting me.

Squat: 12x185, 10x205 Superset with:
Stiff leg Deadlift: 10x135, 10x155
Leg Press (knees to chest): 12x360, 9x410 Superset with:
Leg Curl (one leg): 10x50, 10x50
Standing Calf Raise on Smith: 16x105, 12x125 Superset with ab exercises.

Bodyweight: 198 lbs
thats great the pump is working
ooo supersetting squats and deads that had to be killer!

Indomitable Will
01-12-08, 1:48 pm
ooo supersetting squats and deads that had to be killer!
Yeah, I was out of breath after that.

Just did some cardio today. I did 3 miles on the treadmill in 22:38. Not too shabby. I'll be doing it in 20 minutes flat in no time. I also did some abs and core strength exercises.

Indomitable Will
01-14-08, 8:32 pm
Flat BB Bench: 10x205, 8x215, 6x225 Superset with:
Standing BB Curl: 10x115, 7x125, 7x125
Incline BB Bench: 10x175, 10x185, 8x195 (1 FR) Superset with:
Standing DB Curl, Alt: 10x50, 7x55, 7x55
Decline Smith Bench: 10x195, 8x205, 8x205 Superset with:
Close Grip Preacer Curl (EZ Curl Bar): 10x80, 9x80, 9x80

Pretty good workout. I never really do preacher curls. I used to do them like four years ago, but never got much out of them. I just felt like doing them. I think I'm gonna use a straight bar next time, or try to hold the EZ curl bar the opposite way you're supposed to, with my pinkies higher than my thumbs. The elbows have to stay close together that way and it'll be perfect for close grip. I read a Larry Scott article once where he said to grip it like that and you'll feel you're biceps getting a kick ass workout. Yup, I think I'll try that.

Indomitable Will
01-15-08, 9:37 pm
Close Grip Bench: 10x185, 8x195, 7x195 Superset with:
Pull-ups: 15xBW, 8x25, 7x25
Deadlift: 10x315, 6x365 Superset with:
Skullcrusher: 10x100, 10x100
Bent Over BB Row: 7x225, 6x225 Superset with:
Overhead BB Extension: 15x80, 10x100

Pretty good workout. I've been finishing my workouts in 45-60 minutes. This one was closer to 45. I'm beginning to like this whole superset idea. I would've done three working sets instead of two for everything, but I was trying to get done sooner to go to a baby class.(My wife is having a baby next month).

Indomitable Will
01-18-08, 8:11 pm
Squat: 12x225, 10x245, 7x255 Superset with:
Stiff Leg Deadlift: 10x145, 8x165, 8x165
Leg Press: 15x360, 10x450 Superset with:
Leg Curl: 10x100, 8x100
Standing BB Press: 12x115, 8x135 Superset with:
Standing Calf Raise on Smith: 16x85, 16x105, 15x125

I also did some abductor and adductor machine work.

Bodyweight: 197 lbs.

Indomitable Will
01-20-08, 11:34 am
Just did a two mile run near my house. I had to get up and get the cardio done quick because I had to go help my brother move. It was about 15 degrees outside. That was a tad chilly.

Indomitable Will
01-20-08, 11:34 am
Flat BB Bench: 10x205, 6x225, 6x225 Superset with:
Standing BB Curl: 11x115, 6x135, 5x135
Incline BB Bench: 10x185, 7x195, 7x200 Superset with:
Standing DB Curl, Alt: 7x55, 7x55, 5x60
Decling BB Bench, Smith: 10x195, 10x200, 7x205 Superset with:
Close Grip Preacher Curl, Straight Bar: 10x70, 10x70, 8x70

I did a Giant Set of BB Reverse Wrist Curls, BB Wrist Curls, Reverse Grip BB Curls and Flat DB Flyes. I'm starting to get pissed not having a spotter for chest. I know I can do more reps than I'm doing but I don't wanna chance it. I can't afford to get injured.

I've also gotta talk to the gym owner. There's no mirror in the men's locker room anymore. WTF? I went in there to do some flexing after my workout, but no mirror. Dammit.

hatebreedXXX69
01-20-08, 11:50 am
maybe you broke the mirror last time..lol just kidding. wow you did a 2 mile run??!!!you have willpower because i hate running

Indomitable Will
01-21-08, 7:54 pm
Weak ass run today on the treadmill. I did 3 miles in 23:40. Slow, but it was good cardio nonetheless. I did a bunch of ab exercises after the run.

Bodyweight after run: 196 lbs

Oh, today is Day 13 of using Animal Pump. It's helping me blast through my workouts quicker. It also seems to be helping me stay strong while I'm cutting. (I'm not on a real strict cut anyway, just seeing if I can get a little leaner than I am now). And I'm getting some decent pumps, a little more than usual anyway. I've used a few other "NO" products and in each case I didn't really notice anything special.

Indomitable Will
01-23-08, 8:40 pm
Close Grip Bench: 9x205, 8x205, 6x215 Superset with:
Pull-up: 12xBW, 8x25, 6x25
Deadlift: 9x325, 4x385 Superset with:
Skullcrusher: 11x100, 8x110, 6x110
Bent Over Row: 7x225, 6x225, 6x225(shitty) Superset with:
Overhead Tricep Extension, BB: 10x100, 8x100, 8x100
Reverse Grip Pulldown: 10x150, 7x160 Superset with:
Dips: 15xBW, 8x90

Pretty good workout overall. I haven't done dips in quite some time, and when I used to do them I did them in the beginning of my workout. I still got it, though. I also got my AOM yesterday, 13 days after I ordered it. I started reading it tonight. Good shit so far.

Bodyweight: 197 lbs

Pizzalamp
01-25-08, 9:15 pm
Close Grip Bench: 9x205, 8x205, 6x215 Superset with:
Pull-up: 12xBW, 8x25, 6x25
Deadlift: 9x325, 4x385 Superset with:
Skullcrusher: 11x100, 8x110, 6x110
Bent Over Row: 7x225, 6x225, 6x225(shitty) Superset with:
Overhead Tricep Extension, BB: 10x100, 8x100, 8x100
Reverse Grip Pulldown: 10x150, 7x160 Superset with:
Dips: 15xBW, 8x90

Pretty good workout overall. I haven't done dips in quite some time, and when I used to do them I did them in the beginning of my workout. I still got it, though. I also got my AOM yesterday, 13 days after I ordered it. I started reading it tonight. Good shit so far.

Bodyweight: 197 lbs

solid job
ah i love dips they work so well
enjoy the aom bro!!

Genetix
01-25-08, 9:37 pm
read the whole log, keep up the good work bro. train hard

Indomitable Will
01-26-08, 8:46 am
Thanks for the support guys. I had a good leg workout today. I also did shoulder presses. I did the workout nice and early 'cause my wife's baby shower is this afternoon. I was surprised how good I did with legs since I didn't consume anything before I lifted. I did have Pump and Nitro, though. Anyway, on with it:

Squat: 12x235, 10x265, 6x285 Drop Set to 225, 135 Superset with:
Stiff Leg Deadlift: 10x115, 10x135, 5x155 Lower back was hurting after the drop set of squats, so I stopped at 5 reps on the last set.
Leg Press: 10x450, 8x470 Superset with:
Lying Leg Curl: 10x100, 10x100
Standing BB Press: 10x135, 5x155 Superset with:
Standing BB Calf Raise, Smith: 16x85, 15x105, 15x125
Calf Press: 16x270, 12x360 Drop Set to 270, 180, 90

Bodyweight: 200 lbs.

Indomitable Will
01-27-08, 11:32 am
Dude, pretty sweet fuckin' workout today. Day 19 of Pump and some of the sickest pumps I've ever gotten. Today was the deciding day of whether or not I would order a second can of Pump. I am. My biceps were swole as hell. I wish I had a tape measure at the gym. Started with Incline Bench today instead of flat. I think I'll do that for awhile.

Incline BB Bench: 8x205, 7x215, 5x225 (1 FR) Superset with:
Standing BB Curl: 7x135, 6x135, 5x135
Flat BB Bench: 8x205, 7x205, 6x215 Drop set to 135, 95 Superset with:
Standing DB Curl, Alt: 10x50, 7x55, 6x55
Decline BB Bench, Smith: 8x195, 10x195, 8x195 Superset with:
Preacher Curl, Straight Bar: 10x80, 7x80, 5x80

3 Giant Sets of: Incline DB Flye, Reverse BB Wrist Curl, BB Wrist Curl, Reverse BB Curl

Indomitable Will
01-28-08, 8:09 pm
I surprised myself today. I did 3 miles on the treadmill in 22:02. I think the best I've done since I started running again is 23:15, so I'm very happy with today's run. Yesterday was the first time I've perused Machine's log, and today when I was jogging, I was hurting a little after two miles and thought about not going to 3. I said to myself, "What would Machine Do?" Then I pretty much told myself, "Keep running pussy."

I also did abs.

Indomitable Will
01-30-08, 6:42 pm
Close Grip Bench: 10x205, 7x215, 7x215 Superset with:
Pull-up: 14xBW, 7x35, 7x35 Drop set to BW for like 4 reps
Deadlift: 9x335, 4x385 Superset with:
Skullcrusher: 8x110, 7x110, 7x110
Bent Over BB Row: 8x225, 7x225, 6x225 Superset with:
Overhead BB Tricep Ext: 10x100, 7x110, 7x110

The workout was pretty good, but then while I was doing deadlifts I was getting cramps in my stomach. Then I almost f'ed my back up with the first rep of 385. On the bright side, Animal Pump had my lats friggin pumped. I've never felt my lats pumped like that before. After the first set of Pull-ups, it felt like I was flaring my lats, but I wasn't. That was pretty sweet. Overall, reps and/or weight went up for most exercises.

Bodyweight: 197 lbs.

Littlefry
01-30-08, 9:49 pm
looking good bro keep improving on that cardio and you will shed some fat bud

Indomitable Will
01-31-08, 9:36 pm
I skipped the official cardio today because I was doing tree work all day at work. I would've still done the treadmill, but after lunch I had to cut a bunch of logs 10 feet 8 inches long for my boss to take. I could've left them where I cut them, but I figured I'd put them all together so they were easy to pick up with the tractor. So I was pretty much flipping a bunch of logs end over end and carrying the ones I could to where I wanted them. I did this for about an hour, and some of them were pretty fackin' heavy. (A couple were too heavy to flip. I damn sure tried, though). A nice total body workout.

It's times like that I'm glad I'm a weightlifter. Guys at work will be like, "Don't kill yourself," or "Hold on, let me help you." They don't understand that one of the reasons I work out is to be strong and be able to lift heavy things outside of the gym. Sure, there's lots of times when I want help because there's no point in straining your body all the time, but sometimes, I like to see what I can do. I love it.

Indomitable Will
02-01-08, 3:55 pm
So, I can't workout now without thinking about Machine's Workout Log. I decided to stop doing hams with quads and train like I usually do. I definitely upped the intensity on my quad workout, which is much needed since my legs suck and are weak as hell. I was able to do walking lunges with a BB (empty gym), which was a first for me. I planned on doing them with DB's, which I used to do for a while. I'm not used to doing 3 pressing movements for quads, but I will continue to do so. Damn Machine, he's a wrecking ball of inspiration and motivation inside my head now.

Oh yeah, my quads were PUMPED (still are). I think I have Animal Pump to thank for that. Seriously, I'm loving Animal Pump more and more every day. Now, my workout:

Squat: 12x255, 8x285, 5x305
Leg Press: 12x450, 7x500, 7x520
Walking BB Lunges: 12x45, 12x75, 12 or 13x95 (I lost count once I started to almost fall over)
Standing BB Press: 7x145, 7x145 Drop set to 95 for 8, then 45 for whatever.
Reverse Cable Crossover: 12x30, 9x35, 7x40
I also did a couple sets each of a few rotator cuff exercises.

Indomitable Will
02-02-08, 9:21 am
Pretty good workout this morning. I haven't done shrugs in a while, so I have to get that weight up.

Stiff Leg Deadlift: 12x145, 12x165, 11x185 Superset with:
Behind the Back BB Shrug: 10x245, 11x245, 8x265 Drop set to 225, 135
Lying Leg Curl, Single Leg: 12x50, 8x60 (6 with left leg), 8x60 Superset with:
DB Shrug: 11x100, 10x110, 8x115 Drop set to 80, 50

I also did some abs, abductor and adductor exercises.

Indomitable Will
02-02-08, 1:29 pm
OK, so I'm done trying to lean out. My workouts have been going so good lately, I'm just gonna go balls to the wall bulking. I want more mass. I decided to go for it. I just ordered two cans of Animal Test. (I also ordered another can of Pump). I should have the Test on Tuesday the 5th, so that will most likely be the start date. I might order a can of M Stack before the Test is done to use afterwards, and I'll probably order one more can of Pump once the second one is almost done.

So, I'll be using Test/Pump, then M Stack/Pump. My drive and intensity has been sky high lately and I'm very interested to see what the Test can do. I'll log the Animal Test cycle right here in my Journey, along with the M Stack.

Indomitable Will
02-03-08, 10:48 am
Standing Calf Raise, Smith: 20x85, 16x105, 16x125, 15x145 Drop Set to 105, 85 Superset with:
Incline BB Bench: 9x205, 8x225 (1 FR), 5x235 (2 FR Almost got the 4th one myself)
Calf Press: 17x270, 15x360, 12x410, 13x430 Drop Set to 360, 270, 180, 90 Superset with:
Flat BB Bench: 10x205 (Too easy), 6x225, 6x235 (1 FR), 4x245 (1 FR)
Decline Bench, Smith: 10x195, 7x215, 9x215 Superset with:
Standing BB Curl: 6x135, 5x135, 5x135
Standing DB Curl, Alt: 6x55, 7x55, 6x60 Drop Set to 40, 25
Incline DB Flye: 6x50 Had a little pain in my chest, remnants of a chest tear from a year and a half ago. Decided not to keep doing these.

2 Giant sets of Reverse Wrist Curl, Wrist Curl and Reverse BB Curl

Indomitable Will
02-03-08, 12:28 pm
Forgot to mention. Right after this mornings workout I had a pack of Nitro. Had an RTD about half hour later cause it was free from the gym. Made breakfast when I got home which was: 4 egg whites, 3 egg yolks, 2 slices of cheese, 1 bagel, 1/2 cup of grits, 12 ounces of milk, cup of black tea.

mchik
02-03-08, 2:18 pm
nice log going on here bro...keep it up!

Indomitable Will
02-04-08, 6:28 am
nice log going on here bro...keep it up!

Thanks. I'm upping the intensity. I have to get bigger.

Bodyweight this morning: 200.4 lbs

Indomitable Will
02-04-08, 8:12 pm
No gym today. I kept track of my nutrient intake today. The totals thus far are as follows:

4310 Calories
158g fat
418g carbs
283g protein

I will be having another protein shake before bed, which will be 590 calories, 28g fat, 27g carbs, 59g protein. I was kinda winging it today, I didn't have the diet planned out. (I never do). Since I'm bulking now, this is right about where I wanna be at. I was looking to eat 5000 calories and 300 g of protein. Looks I almost hit it right on. I think I need to cut some fat and increase carbs. Maybe cut a little peanut butter, add some gatorade, something like that. Overall, I'm pretty happy with today's intake. Now I just need to keep it up for at least a couple months.

Indomitable Will
02-05-08, 1:47 pm
I got my Test today and another can of Pump. I've been using Pump for about a month now and I am starting Test today. I just took my first dose and I'll be continuing to use Pump. Off day from the gym today, but I'll be in there tomorrow to do Back and Triceps. A few stats:

25 yr old
6' tall
199.6 lbs this morning

Some of my recent lifts have been:

Deadlift: 385 for 4 reps. (PR of 455x1 back in May '07)
Squat: 305 for 5 reps
Incline BB Bench Press: 225 for 7 reps
Standing BB Press: 155 for 5 reps
Standing BB Curl: 135 for 7 reps
Weighted Pull-up: 35 for 7 reps

I'm looking forward to this. Any Watchmen or Henchmen that see this post, would you like me to keep a log of this on bb.com? I will if anyone would like me to.

Indomitable Will
02-06-08, 2:47 pm
Back, triceps and a little bit of calves today. Had a pretty damn good workout, just one little rift. This guy I knew in school came in the gym that I haven't seen in a long time. I've seen him in the gym like 3 times in the last two years. Usually, it's hey how ya doin, something like that. Today, he wouldn't shut the fuck up. He kept asking about when I started lifting, how I lift, how I eat, blah blah blah. (I used to be a skinny bitch in school). I was nice this time, but if it happens again I'm gonna have to tell him not to talk to me when I'm working out.

Anyway, pretty awesome workout besides that. Behold:

Deadlift: 10x335 (piece o' cake), 5x385, 2x405
Close Grip Bench: 8x215, 7x225, 5x235
Pull-up: 12xBW, 8x35, 7x35
Skullcrusher, Straight Bar: 8x110, 5x120, 6x120 Drop Set to 100 for 6. Superset with:
Bent Over Row: 8x225, 6x235, 6x235 Form getting a little sloppy on last set
Overhead BB Extension, Straight Bar: 9x100, 10x100, 10x100 Superset with:
Standing BB Calf Raise, Smith: 17x125, 17x145, 16x165

Indomitable Will
02-06-08, 8:46 pm
4984 Calories
176 grams of fat
498 grams of carbs
342 grams of protein

Pizzalamp
02-07-08, 11:16 pm
stay strong bro
your workouts are looking great

Indomitable Will
02-08-08, 7:44 pm
Well my fellow Animals, awesome fuckin' quad workout today, with some decent delts thrown in. My quads are sore already, so I know it was a good one. I'll have my legs up to par with my upper body in no time.

LW=Last Workout

Squat: 10x275, 6x305, 5x315 || LW: 12x255, 8x285, 5x305
Leg Press: 8x500, 7x520, 6x540 Rest 20 sec then 2 reps, rest 20 more sec then 1 rep || LW: 12x450, 7x500, 7x520
Walking Lunge, DB: 12x40's, 9x55's, 6x60's
Reverse Cable Crossover: 12x30, 8x40, 8x40 || LW: 12x30, 9x35, 7x40
Standing BB Press: 10x135, 6x145 I should be doing more than this. It's pissing me off. || LW: 7x145, 7x145 DS to 95, 45

Great workout overall, my intensity in the gym is through the roof. I'm killin' it. Forgot to weigh myself this morning. Yesterday I was 201.4 lbs.

Indomitable Will
02-08-08, 10:54 pm
4822 Calories
144 grams of fat
508 grams of carbs
346 grams of protein

Indomitable Will
02-09-08, 12:57 pm
Hamstrings, biceps and traps today. Pretty good workout. Weights/reps went up. I think some guy at the gym had a problem with me. I don't really know why. I'm doing DB Curls, the guy walks by me and it smelled like he shit his pants. It stunk so bad. So I go to a different part of the gym as soon as I finish my set and kind of give the guy a dirty look. On my next set, some guy's got the exercise ball near the rack and the rest of the gym's pretty crowded, so I did my curls pretty close to the rack. This guy walks right in front of me to get some 2lb DB's or something and is standing there forever. I actually had to stop curling at one point because he got too close and I would've hit him with the DB. Fucking ass. And I caught the guy looking at me from time to time after that. Only thing I can think of is maybe when I used the leg curl he was using it. He was running all around doing various things, so maybe he was using it and I took it by accident. I don't know.

I don't know what's going on this year. I've been going to this gym for about 3 years, never had a problem with anybody. I say hi to lots of people, I'm a nice guy. Two weeks ago I almost got in an argument with someone, now this. I'm sensing a lack of respect and ettiquette from some new people. Oh well, it just fuels my workouts even more.

Stiff Leg Deadlift: 12x185, 10x225, 8x235 || LW: 12x145, 12x165, 11x185
Standing BB Curl: 8x135, 7x135, 4x145 || LW: 6x135, 5x135, 5x135
Lying Leg Curl, Single Leg: 8x60(7 w/left), 9x55, 8x55(7 w/left) || LW: 12x50, 8x60, 8x60
Standing DB Curl, Alt: 10x55, 8x60, 5x65 || LW: 6x55, 7x55, 6x60 DS to 40, 25
Behind the Back BB Shrug: 10x265, 9x275 || LW: 10x245, 11x245, 8x265 DS to 225, 135
Close Grip BB Curl: 8x95, 6x95, 6x95 Rest-Pause 2 reps, rest-pause 2 reps. Then double drop to 60, then 30.

Indomitable Will
02-10-08, 12:18 pm
Great chest and calf workout today. I'm benching more than I've ever benched. I wussed out on the first set of flat and incline bench because I didn't have a spotter. But after that it was all good.

Incline BB Bench: 5x225, 7x225, 5x235 (1 FR), 2x245
Flat BB Bench: 5x225, 8x225 (1 FR), 6x240 (1 FR), 4x250 (1FR)
Decline Smith: 10x215, 6x235
Standing Calf Raise, Smith: 17x135, 17x155, 15x175, 14x195 Drop set to 155, 85, 35, BW
Calf Press: 19x360, 13x450, 10x500 Drop set to 360, 270, 180, 90
Incline DB Flye: 12x45, 9x55, 9x55 These were giant set with BB Wrist Curls, BB Reverse Wrist Curls and Reverse BB Curls.

Bodyweight this morning: 202.4 lbs

The best I've ever done on Flat BB Bench is 250 for 4 or 5 reps and that was as a 2nd or 3rd set and as a first exercise. Today I did 250 for 3 reps after 4 sets of Incline and 3 sets of Flat. I'm very pleased with that.

Indomitable Will
02-14-08, 8:56 pm
Good back and triceps workout today. Weights/reps went up for everything. I was feeling really tired before I went to the gym, but I got my mind right and got it done. I'm feeling pretty damn strong.

Deadlift: 10x345 (easy), 5x395, 2x410
Pull-up: 12xBW, 7x35, 6x45
Close Grip Bench: 8x225, 5x235, 4x240 Wish I had a spot, probably could've done more reps on each set
Bent Over Row: 9x225, 6x235, 5x240
Skullcrusher: 10x110, 5x120
Reverse Grip Pushdown: 12x140, 10x160, 7x170 (stack) Drop Set to 90, 45

Bodyweight this morning: 199.8 lbs Dammit that's too light.

I've been taking the Animal Test about 12:30pm (after lunch), and the Animal Pump 30 minutes before my workout, which usually starts somewhere between 4:30 and 6pm. Today, however, I actually forgot to take the Test with lunch and took it about 2:15. I began my workout today at 3:20 and it lasted until 4:35.

Indomitable Will
02-16-08, 11:14 am
Another great workout. Yesterday was Quads and Delts. Weights/reps went up again. My drive and intensity inside the gym are amazing.

Bodyweight: 200.8 lbs

Dosing of Animal Test: 2:45 pm with my mid afternoon snack. (Should've had it an hour later)
Workout began: 5:45 pm

Squat: 9x295, 6x315, 4x325 (form getting a little sloppy on last set)
Leg Press: 9x500, 8x530, 6x550
Walking Lunge, BB: 11x95, 10x115 Would've done a 3rd set, but people started coming into the gym and I didn't want to try to keep the free weight area clear just for me.
Standing BB Press: 10x145, 7x155, 4x160
Bent Laterals, DB: 12x40, 10x45, 8x50

I also did a few rotator cuff exercises.

Indomitable Will
02-16-08, 2:06 pm
Another awesome workout today. Hamstrings, Biceps and Traps.

Animal Test Dosing: Around 10am.
Workout Began: Around 12:15pm

Bodyweight: 200.8 lbs

Standing BB Curl: 10x135, 5x145, 4x145
Stiff Leg Deadlift: 12x205, 10x235, 7x245
DB Curl, Alt: 9x60, 6x65, 4x70 (3 with right arm) Drop set to 35
Behind the Back BB Shrug: 11x275, 6x295, 8x295 (I gotta start using straps when I do these)
Close Grip BB Curl: 10x95, 6x105, 6x105
One Leg Lying Leg Curl: 8x60, 8x60 (7 with left), 8x60 (7 with left) I can never seem to do any better than this dammit.

Indomitable Will
02-17-08, 12:17 pm
I tell ya' what. I like Animal Test and I like Animal Pump. The combination is pretty sweet. I'm seriously increasing weights every workout and I am stronger than I've ever been. And it's only Day 13? Shit. I'm gonna be a beast by the time this log is done.

Chest, Calves and Forearms today.
Bodyweight: 202.0 lbs
Animal Test Dosing: 8:10am
Animal Pump Dosing: 9:00am
Workout began: 9:15am

Incline BB Bench: 8x225, 5x235, 4x245 (1 FR)
Flat BB Bench: 6x235 (could've done more reps, no spotter), 6x245 (2 FR), 5x255 (2 FR, spotter barely helped on the 4th one. I was so close to gettin' it.)
Standing Calf Raise, Smith: 18x155, 15x185, 15x205, 12x225 Drop set to 175, 115, 35, BW
Decline Bench, Smith: 10x225, 6x245, 7x245
Incline DB Flye: 10x55, 8x60, 8x60
Calf Press: 15x360, 13x410, 10x460 Drop Set to 360, 270, 180, 90

I also did Reverse Wrist Curls, Wrist Curls and Reverse BB Curls.

On a side note, I saw a new face in the gym today. Someone a buddy of mine was telling me about. This guy's facking huge. And he's not fat either. Arms gotta be at least 21 inches. I think I heard someone asking him about a show he did, so I think he must compete. If he doesn't, he damn well could. I think I'll try to talk to him a little when the circumstances are right.

Indomitable Will
02-20-08, 8:06 pm
Another day, another groundbreaking workout. Good pumps, good intensity, good focus. I actually wasn't all that motivated while I was at the gym, but when it came time to do a set, I attacked the weight with the usual ferocity. It was Back and Triceps today. Changed a couple Triceps exercises.

Deadlift: 10x355, 4x405 Outstanding. I'll be happy when I'm doing at least 8 with 405.
Pull-up: 12xBW, 6x45, 6x45 Booo
Bent Over Row: 7x235, 7x245, 6x250 Fackin' awesome.
Close Grip Bench: 9x225, 6x235, 6x240
Weighted Dips: 10x90, 8x110 This is nothing, I just haven't done these in a while. Although, I used to do them in the beginning of my Triceps workout.
One Arm Pushdown: 12x60 (11 with right), 11x70 (8 Rt.), 9x70 (3 FR with Right) Holy uneven Triceps strength Batman.

Bodyweight: 202.0

So, excellent workout. Weights/reps increased as usual. My diet wasn't up to par today, that sucked. Can't let that shit happen again. My left elbow has been bothering me a bit here and there, so today I was gonna use a wrap. I found an old one in my house the other day. One of those beige color wraps, the self stick kind.

The thing's like six years old. I decide to use it for my heavy CG Bench sets. I finally get the thing wrapped and it's too tight. I started doing the 225, did 3 reps and said hell no. Too tight and where it was wrapped around my Biceps, it tore! Damn thing. So that's the end of that and now my Biceps hurts. Oh well.

Pizzalamp
02-20-08, 11:10 pm
hey bro thanks for checking out my journey
i just read through some of yours gonna read more later tonight

really good stuff-youre hitting some big numbers-im subbed

btw your deadlift video was sick

Indomitable Will
02-22-08, 11:40 am
Quads and Delts today. Had to do the workout this morning because I'll be going out to plow soon. Good workout as usual. Squats weren't quite as good as last week because I was trying to go a little lower than I've been. Other than that, everything went up. Wasn't feeling much of a boost from the Pump, and I even had some Shock Therapy coffee after I took it. Nonetheless, I still kicked ass in the gym and my Quads were pumped like crazy (still are).

Squat: 10x275, 5x315, 5x315
Leg Press: 9x530 (had to put my hands on my knees to get the last rep up from the bottom), 6x550, 6x560 Rest/pause 1 rep, R/P 1 rep
BB Lunge, in place: 11x115, 9x135, 6x145 Drop Set to 75 for like 13 reps
Standing BB Press: 8x155, 4x165
DB Bent Lateral: 11x50, 9x55

And that was that. Would've done rotator cuff stuff, but the wifey called the gym to tell me an appointment she had was changed to an earlier time, so I had to get her car home to her.

Pizzalamp
02-23-08, 12:13 am
good job bro
thats cool u plow

Indomitable Will
02-23-08, 5:25 pm
Hamstrings, traps and biceps today. Damn good workout, especially considering I only got 3.5 hours of sleep last night.

Stiff Leg Deadlift: 12x225, 10x255, 8x275
Leg Curl, Single: 10x55, 7x60, 7x60
Standing BB Curl: 8x140, 4x150, 5x150 Drop Set to 85, 45
Behind the Back BB Shrug: 12x285, 11x305, 9x325 Drop Set tp 215, 125
Standing DB Curl, Alt: 9x60, 4x70, 3x70

Indomitable Will
02-24-08, 12:01 pm
Chest and calves today. Also did some gripper work with my Captains of Crush grippers. Volume was a little lower than my usual chest and calf day. I started off weak with incline, man I was pissed. By the time I got to the end of flat bench, I was feeling stronger. Incline still sucked, though.

Incline BB Bench: 6x235, 5x245(2 FR), 3x250(1 FR) Weaker than last weak
Standing Calf Raise, Smith: 19x155, 13x195, 14x215, 12x255 Drop set to 175, 105
Flat BB Bench: 5x235, 6x250(2 FR), 5x260(2 FR) Sweet, did 3 with 260 on my own, that's 5 more lbs than last week. I keep doing such low reps with bench because I'm trying to get a good feel for a heavier weight every week. When I'm done with the Animal Test, I'm probably gonna see if I can put up 300. I've tried and failed 3 times in the past. Not next time.
Decline Bench, Smith: 10x235, 6x245
Incline DB Flye: 11x60, 8x65

That was it. I took my shirt off and started flexing in the classroom. My buddy was like, "Damn dude, your chest is pumped." So yeah, I had a kickass pump in my chest.

Pizzalamp
02-24-08, 9:54 pm
great job bro
youre hitting some good numbers on ya presses

Indomitable Will
02-25-08, 6:28 am
Today is the end of the first can of Animal Test. Off day from the gym. I just wanted to post what kind of progress I've made. Let's see...

Bodyweight:199.6lbs......207lbs this morning. That's funny. I've been weighing 202-203. I'm sure the 207 won't last.

Deadlift: 385 for 4 reps......405 for 4 reps
Squat: 305 for 5 reps......315 for 6 reps
Incline BB Bench Press: 225 for 7 reps.......235 for 6 reps
Standing BB Press: 155 for 5 reps.....155 for 8 reps
Standing BB Curl: 135 for 7 reps.....140 for 8 reps
Weighted Pull-up: 35 for 7 reps.....45 for 6 reps

Not too shabby.

Indomitable Will
02-27-08, 8:08 pm
Back and Triceps today. Pretty much everything went up.

Bodyweight: 205.2 lbs

Deadlift: 9x365, 3x405

Pull-up: 10xBW, 8x45, 6x45

Bent Over Row: 9x235, 6x250

Close Grip Bench: 8x235, 6x245, 5x250 I guarantee I could've gotten at least one more rep on each set, but I didn't wanna chance it with no spotter.

Dips: 11x90, 8x115 Made a mistake on my last post for triceps. I put that I did 8 reps with 110. It was 100 that I did 8 reps with last time.

One Arm Pushdown: 12x70, 8x80, 5x85 Drop Set to 50, 30 (Right arm only for the drop set)

Pizzalamp
02-27-08, 10:27 pm
freaking heavy workout bro
awesome deads and pullups

Indomitable Will
02-28-08, 6:14 am
freaking heavy workout bro
awesome deads and pullups

Thanks. It should keep getting heavier. Animal Test is good stuff.

Indomitable Will
03-02-08, 10:49 am
Missed my workouts yesterday and the day before due to my work schedule, so today I pretty much hit all the muscle groups I missed. Just did one exercise per bodypart, except for calves. Pretty good workout considering the last couple days have been shitty as far as sleep and diet are concerned.

Incline BB Press: 9x225, 5x235

Squat: 9x275, 8x295, 5x315

Standing Calf Raise, Smith: 17x175, 15x225, 10x245 Drop Set to 175, 125, 35, BW

Standing BB Press: 9x155, 5x165 Yeah buddy.

Standing DB Curl, Alt: 9x65, 5x70 Sweet.

Calf Press: 15x360, 10x450 Drop Set to 360, 270, 180, 90 I think my calves are finally showing an inkling of growth thanks to all these drop sets I keep doing every week.

Indomitable Will
03-06-08, 9:28 am
I did a quick back and triceps workout yesterday. My wife delivered our first baby yesterday morning, so I went to the gym last night after not sleeping for 38 hours. I still went in there and kicked ass. Deadlifts went up. I think everything else pretty much stayed the same.

Deadlift: 10x365, 5x405
Pull-up: 10xBW, 6x45
Bent Over Row: 7x245, 6x245
Close Grip Bench: 8x235, 6x245
Dips: 11x100, 8x115

Bodyweight: 203.4 lbs

Indomitable Will
03-07-08, 8:01 pm
Did a semi-quick quads and delts workout today. My wife and I are still in the hospital with our new baby, so I'm trying not to stay away too long. I'm home to feed the animals (two cats and a dog) and have some frozen pizza. Mmmmmm.

Squat: 10x295, 6x315
Front Squat: 10x135, 10x185 Haven't done these in a pretty long time
BB Lunge, in place: 10x135, 9x155
Standing BB Press: 9x155, 6x165
Reverse Cable Crossover: 10x40, 6x45

I'm still feeling strong in the gym. I'm getting the workouts done quite nicely even when I really don't feel like being there, which has happened a couple times lately. Once I get goin', then I get in the zone. Libido's been a tad higher than normal, but nothing too crazy.

Indomitable Will
03-09-08, 1:22 pm
I did it! I finally fucking did it! I benched 300lbs today. I got up this morning and decided to see what I could put up today. After 3 failed attempts in the last two years, the first of which tore my left pec, I finally put it up. Without much difficulty, too. I tried 315 but couldn't get that. I probably would've gotten 310.

After that, I did some biceps, calves and hamstrings. I missed my hams and bi's workout yesterday because we came home from the hospital with my new baby boy, and I wanted to stay home with him. Here's what I did today:

Flat BB Bench: 2x225, 1x275, 1x300, failed attempt of 315
Standing BB Curl: 8x140, 5x150
Leg Curl, Single Leg: 12x55, 10x60 (9 with left leg)
Calf Raise, Smith: 18x175, 12x215, 10x265
DB Curl, Alt: 9x65, 6x70 yeah boy

With the lack of sleep and not so great diet the last 4 days being at the hospital, Animal Test and Animal Pump are really helping me get it done. Combined with the drive and determination I've been putting into my workouts, I'm kickin' ass and takin' names.

Pizzalamp
03-09-08, 1:39 pm
awesome flat bb press bro!!

Indomitable Will
03-14-08, 7:03 am
Pretty good workout yesterday. I did back and triceps. Skipped deadlift because my lower back's been getting worn out at work this week. So I did some hyperextensions. Close Grip Bench should've been better. The scale said I was only 198 this morning, I'm not sure what's up with that. I know my diet was hit or miss for about a week there after my son was born, but damn, 198? It better show me a higher number tomorrow.

Pull-up: 15xBW, 9x45, 7x45
Close Grip Bench: 7x240, 6x240, 5x245
Bent Over Row: 9x245, 6x255, 7x255
Dips: 10x115, 8x125, 6x135
Hyperextension: 15xBW, 12x25, 11x35
Tricep Pushdown: 12x60, 10x80 (Did these on a lat pulldown machine)

Indomitable Will
03-15-08, 8:52 am
I did quads yesterday, and a set of shoulder presses. My knees are starting to bother me when I do quads, so that kinda sucks. I was in the gym pretty late last night, that's why I cut the workout short.

Squat: 7x315, 5x315
Leg Press: 6x540, 7x540
BB Lunge: 10x135, 10x145
BB Press: 6x165

Latimer316
03-15-08, 8:58 am
Congrats on the baby man. Its always good to see when goals are reached on here man. Looks like you and me are in the same boat as far as being able to lift a good amount on deads but the chest is a lil' behind. However, 315 isnt far at all u should have it in a short amount of time. Keep that shit up

Indomitable Will
03-16-08, 8:49 pm
Missed the gym yesterday, so today was kind of a variety day. Chest felt kinda weak.

Incline BB Bench: 8x225, 5x245 (1 FR), 5x245(1 FR)
Flat BB Bench: 5x255 (1 FR), 3x275 (1 FR)
Standing Calf Raise, Smith: 16x215, 10x265, 10x265 Drop Set to 215, 125, 35, BW
Incline DB Flye: 12x50, 10x60
Standing BB Curl: 6x145, 4x155
One Leg Lying Leg Curl: 11x60, 10x60
Standing DB Curl, Alt: 5x70, 4x70

Indomitable Will
03-16-08, 8:52 pm
Congrats on the baby man. Its always good to see when goals are reached on here man. Looks like you and me are in the same boat as far as being able to lift a good amount on deads but the chest is a lil' behind. However, 315 isnt far at all u should have it in a short amount of time. Keep that shit up

Yeah, this weak ass chest has been a pain in the ass. It doesn't like to grow as much as the rest of my body. Now that I've passed that 300 barrier, there's no limit. Thanks for the support.

Indomitable Will
03-18-08, 2:14 pm
Yesterday was the last day of using Animal Test. It's been a nice run. My gains weren't as good with the second can as they were with the first can. I think that's partly because my diet wasn't as good, particularly the week and a half after my baby boy was born. Plus, I haven't slept much since. Let's look at the gains I've made:

Bodyweight: 199.6 lbs.....205.2 lbs I don't think my weight will stay that high, but I can maintain around 203 now, which is pretty sweet.

Deadlift: 385 for 4 reps.....405 for 5 reps

Squat: 305 for 5 reps.....315 for 6 reps

Incline BB Bench Press: 225 for 7 reps.....225 for 9 reps

Standing BB Press: 155 for 5 reps.....165 for 6 reps

Standing BB Curl: 135 for 7 reps.....140 for 8 reps/155 for 4

Weighted Pull-up: 35 for 7 reps.....45 for 9 reps

Also, I maxed out on Flat Bench with 300 lbs and probably could've gotten 310. I've been trying to bench 300 for 2 years.

Overall, I definitely feel that Animal Test helped me make some good gains. Even if I was unmotivated and/or exhausted, I still went in the gym and lifted heavy weights as if I was 100%. I highly recommend it and say you gotta have a good diet to reap the most benefit (actually, that should go without saying). I have a fast metabolism and anything I can gain at this point after working out for about 7 years and gaining 45 lbs is good. Thanks for the great product Universal, now we'll see what happens with the M-Stack.

Indomitable Will
03-19-08, 8:12 pm
Today is the second day of starting M-Stack. I will continue to use Pump while using that, and I will also be adding in a scoop of a creatine blend every day. Had a pretty good back and tricep workout.

Bodyweight this morning: 202.2 lbs

Deadlift: 8x385, 6x405 Still going up. Me thinks I can beat my one rep max of 455 now.
Pull-up: 12xBW, 6x45, 6x45
Bent Over Row: 8x255, 6x265
Close Grip Bench: 7x235, 6x235 This is kinda weak, WTF?
Dips: 7x125, 6x135
One Arm Pushdown: 12x70, 9x80 (2 FR)

Indomitable Will
03-24-08, 5:39 pm
Squat: 12x275, 6x315
BB Lunge: 12x135, 10x155
Standing BB Press: 8x160, 3x170
Reverse Cable Crossover: 12x35, 8x45
Stiff Leg Deadlift: 12x205, 10x235

I have to start running again. I have a fitness test coming up and I don't know when. It kinda puts a damper on my bulk, but it's something I must do. So, I'll be doing sit-ups, push-ups and a 1.5 mile run pretty much everday so that I can destroy my competition when the time comes. Hopefully, it won't be too soon, cause I just did some sit-ups and it sucked. I ran 1.6 miles in 12 minutes.

Indomitable Will
03-26-08, 2:44 pm
Did a quick chest workout yesterday, some sit-ups, some push-ups and a 1.5 mile run.

Incline BB Bench: 9x225, 8x235(1 FR), 4x245 (2 FR)
Flat BB Bench: 6x235, 7x250 (2 FR)
Incline Flyes: 12x50, 8x60

I did 20 push-ups after the second set of flyes. I did 39 sit-ups in a minute. I ran 1.5 miles in 10:59.

Indomitable Will
03-26-08, 2:55 pm
I did triceps and back today. It was a pretty good workout. Nothing really went up, but nothing really went down.

Bodyweight: 198.6 Oh my.

Close Grip Bench: 6x225 (weak), 8x225 (still kinda weak)
Dips: 10x115, 6x135
One Arm Pushdown: 11x80, 7x90 with right arm(3 FR), 6x90 with left
Pull-up: 12xBW, 9x35 Had a pain in my left arm/delt area
Bent Over Row: 8x255, 8x255
Hyperextension: 11x35, 10x50

39 sit-ups in a minute, 30 push-ups

Indomitable Will
03-28-08, 5:55 pm
Goin' up. Quads and Delts today. Felt great during my workout. Didn't sleep too much last night, baby kept making noise.

Squat: 9x295, 7x315 It's about time I start going up a little with these.
Leg Press: 9x540, 6x570
Walking BB Lunge: 11x135, 10 or 11x155 I love when no one is in the gym so I can do these.
Standing BB Press: 6x170 Sweet
Bent DB Laterals: 12x40, 11x50

I also did some rotator cuff exercises. I should've ran this morning. I'll run tomorrow morning.

Indomitable Will
03-29-08, 4:54 pm
Had another kick ass workout this morning. Did some hamstrings and biceps. I'm sore as hell, so I don't think I'll be running for a couple days.

Stiff Leg Deadlift: 12x225, 10x265, 10x275
One Leg Lying Leg Curl: 7x60, 12x50
Standing BB Curl: 8x145, 5x150
Standing DB Curl, Alt: 8x65, 5x70
DB Hammer Curl: 10x50, 8x55 Been awhile since I've done these

Bodyweight: 203.4 lbs

Oh yeah, I also did 45 sit-ups in a minute and 47 push-ups non-stop.

Indomitable Will
03-30-08, 10:42 am
Did some chest, calves and forearms this morning. Workout was pretty good, nothing too great occurred. I'm glad the next two days are off days from the gym, I'm frickin' sore.

Incline BB Bench: 7x230, 4x240 I think I could've done more but I didn't have a spotter.
Flat BB Bench: 7x235, 5x250 (1 FR), 3x275 (1 FR)
Decline BB Bench, Smith: 10x225, 8x235
Standing Calf Raise, Smith: 15x215, 11x235
Reverse BB Wrist Curl: 10x40, 9x40
BB Wrist Curl: 15x60, 12x70

A few pics of me taken when I got back from the gym:

http://i203.photobucket.com/albums/aa292/1986K10/Forearmshot3-30-08.jpg
http://i203.photobucket.com/albums/aa292/1986K10/LeftForearmshot3-30-08.jpg
http://i203.photobucket.com/albums/aa292/1986K10/LeftSideChest3-30-08.jpg

Indomitable Will
04-03-08, 9:38 pm
Got to the gym tonight shortly before they closed (I worked late), so I only had time to do a few exercises. I was supposed to do this workout yesterday, but some stuff happened, yadda yadda, now I wish I would've 'cause today it got cut short. My weight is staying about 202-203 lbs, so that's pretty good. Strength wasn't so great tonight, but it's been a pretty rough week anyway, so I'm sure it's just being tired as hell and stressed that's affecting me.

I gotta be ready to rock come Saturday, though. Got the Animal Barbell Club Connecticut Chapter gathering. It's gonna be fackin' sweet. Anyway, this is what I did tonight:

Close Grip Bench: 8x225, 5x235
Dips: 11x125, 6x145 These actually went up
Deadlift: 4x405 Down a couple reps from two weeks ago.

Short ass workout, I know, but the gym was closing.

Indomitable Will
04-04-08, 6:02 pm
Did some quads and delts today. It was a good workout. Quads were stonger than last week and pumped. I got some Universal Milk and Egg Protein a couple days ago to use at various times, but mostly before bed.

Bodyweight: 202.0 lbs

Squat: 8x305, 6x320
Leg Press: 8x540, 7x560 Rest/Pause 2 reps, Rest/Pause 2 reps
BB Lunge: 10x135, 10x155 The second set was done walking and was also too easy. I need to up the weight next week.
Standing BB Press: 6x170, 4x170
Bent DB Lateral: 10x50, 10x50

Animal Barbell Club tomorrow, yeah buddy!

Indomitable Will
04-05-08, 4:48 pm
Just got home from the ABC gathering in Connecticut. It was pretty cool. I only talked to a few people and pretty much just did my workout and left. I should've talked to more people, but oh well, next time. I did meet Ox and he signed an arm workout article about him in the Dec '07 issue of MD that I had, so that was cool. He's fuckin' massive and cool as hell. I planned on taking pictures, but my stupid, piece of shit, cheap ass camera that someone gave me two years ago because my wife lost the one I bought her, didn't work. It just doesn't work now. I was pretty pissed about that and I'm thinking no one happened to get any pictures of me.

Anyway, I had a pretty good workout. Did awesome with Stiff Leg Deads, the rest was alright.

Stiff Leg DL: 11x275, 7x315
One Leg Lying Leg Curl: 9x55, 9x55
Standing BB Curl: 7x145, 3x150 I don't know what happened on that last set
Standing DB Curl, Alt: 8x65, 4x70 Drop set to 45, 30
Close Grip BB Curl: 8x95, 5x105
DB Hammer Curl: 6x50, 7x50
Reverse BB Wrist Curl: 12x35, 7x45, 7x45
BB Wrist Curl: 15x65, 11x75

Pizzalamp
04-06-08, 1:01 pm
im glad u were able to make it to the abc bro

i wsh i would have talked to u and introduced myself

u were looking pretty damn big yesterday...great arms

your pics in here look great too

Indomitable Will
04-06-08, 3:10 pm
Good chest and calf workout today. I think I'm gonna start making the transition into doing more higher reps. I started doing that a few months ago, but couldn't resist the urge to lift heavier and do low reps, cause I always want to just get as strong as I can. Well, I think I'm gonna train more like a bodybuilder for a while and see if I can get more mass and muscle, as opposed to worrying more about how strong I am. I think I'm at the point right now where I'd like to look more like a bodybuilder, so I'm gonna start training like one. I change my mind constantly, though, so we'll see what happens.

Bodyweight: 201.8 lbs

Incline BB Bench: 9x225, 9x235 (1 FR), 8x235(1 FR)
Flat BB Bench: 8x235 (1 FR), 9x235 (1 FR)
Decline BB Bench, Smith: 8x235, 8x235
Incline DB Flyes: 11x50, 9x55 Drop Set to 35, 20
Standing Calf Raise, Smith: 16x195, 15x215, 11x235
Calf Press: 15x290, 12x380 Drop Set to 290, 200, 110, 20

Indomitable Will
04-14-08, 10:46 pm
I did various exercises yesterday. Since I started doing all the overtime at work last week, my workout schedule is kinda screwy. I'll have to just get to the gym when I can because I'll be doing a lot of overtime for at least a month. I'm also changing up my workout a little as far as exercises go. I'm gonna do more dumbbell work for awhile, I've been doing mostly barbell for quite some time.

Squat: 12x275, 8x295
Walking BB Lunge: 12x145, 11x165
Pull-up: 12xBW, 12xBW
DB Row: 11x90, 11x90
Seated DB Shoulder Press: 12x70, 9x75

Young&Hungry
04-14-08, 10:52 pm
Just saw your journey bro. Let me tell you that you are one jacked motherfucker and trained your sack off at the ABC, all the respect again. I was looking around for you at the end to introduce myself but you disappeared. Anyways I am tuned in for the ride and I know I'll be seeing great things from ya.

Indomitable Will
04-16-08, 5:10 am
Just saw your journey bro. Let me tell you that you are one jacked motherfucker and trained your sack off at the ABC, all the respect again. I was looking around for you at the end to introduce myself but you disappeared. Anyways I am tuned in for the ride and I know I'll be seeing great things from ya.

Hey man, thanks for the support. I appreciate it. Yeah, I'll stick around next time and meet more people. I'll be seein' ya' again, I'm sure.

Indomitable Will
04-19-08, 5:15 pm
Alright, so I've changed my workout routine like I said. I'm doing more dumbbell work and higher reps than I usually do. With the overtime at work, I'm only working out Friday, Saturday and Sunday. I put in 56 hours at work this week and will probably be doing between 50 and 55 hours a week for a couple months. If I have an early day during the week, I'll add in a 4th workout day, but here is essentially what I'm doing:

Friday: Chest and Back
Saturday: Triceps and Biceps
Sunday: Legs and Delts

I'll probably throw calves in on Friday, forearms on Sat, and maybe some Trap work on Sunday. I'll also be running probably 4 days a week (as long as I can make myself do it after work). Not my ideal workout schedule, but it's what fits into my life's schedule for now.

Indomitable Will
04-19-08, 5:16 pm
4-18-08

Chest and Back

Incline DB Press: 10x95, 11x95
Flat DB Press: 10x80, 9x90
Incline DB Flye: 12x45, 9x55
Pull-up: 14xBW, 12xBW
DB Row: 12x90, 10x100
Hyperextension: 11x35, 11x35

Indomitable Will
04-19-08, 5:18 pm
4-19-08

Triceps and Biceps

Close Grip Bench: 9x205, 10x205 Holy frickin' weak
Dips: 11x100, 8x115
Skullcrusher, Straight Bar: 13x80, 9x90, 7x90 My tris died on these
Wide Grip Pushdowns, on Pulldown Machine: 7x70, 8x60 Drop Set to 40, 30
Standing BB Curl: 11x115, 9x125
Standing DB Curl, Alt: 7x55, 9x45 Weak

Shoulda done some hammer curls, I'll get to 'em next week.

Indomitable Will
04-20-08, 1:23 pm
Legs and Delts

Squat: 15x255(easy), 10x295
Leg Press, feet high: 14x360, 12x450 Gettin' a feel for doing it with my feet high up on the platform to work my hamstrings more.
Walking DB Lunge: 12x60, 10x70
Leg Curl: 14x100, 10x110
Seated DB Press: 12x75, 10x80
Rear DB Lateral: 10x50, 9x50

Indomitable Will
04-22-08, 7:05 pm
4-22-08

Just did some cardio today. I ran 2 miles in 16:45. Not too shabby, but not quick enough. I also got some Animal Omega today. Sweetness.

Indomitable Will
05-14-08, 9:54 pm
I tell ya', I got the on scale yesterday and just about fainted. I guess the overtime and f'ed up workout schedule the past month have taken their toll. I weighed 194. I don't think I've been that light in like a year and a half. I haven't lost too much strength, so I think it's predominantly fat and water. Which is alright, the veins in my bi's were frickin' huge tonight.

I did some quads and bi's tonight. Got in there a little while before the gym closed, so I didn't do much, but it's better than nothing. I didn't even plan on going to the gym tonight, but something aggravated me and I decided to go. It sucked because I happened to drink a bunch of coffee after work, and I haven't ingested much caffeine in a while. So when I started working out, my heart was racing and pounding hard. Not so bad that I couldn't get a good workout in, but it was not pleasant. And I was sick to my stomach by the time I got done.

Anyway, enough bitchin'. Here's what I did:

Squat: 12x205, 10x225 I know this is light for me, but I went deeper than I've ever gone before, and I haven't exactly been keeping up on my leg workouts lately. I must resist the urge to go too heavy and make sure I keep going this deep.
Leg Press, feet high: 10x500, 10x520
Standing BB Curl: 10x115, 7x115 Aahhh, shitty.
Standing DB Curl: 8x50, 7x50

Indomitable Will
05-18-08, 11:50 am
5-17-08

Chest

Incline BB Press: 8x205, 8x205
Flat DB Press: 10x95, 8x95
Incline DB Flye: 10x50, 10x55
Standing Cable Flye, Low to High: 12x30, 11x40
Max Push-ups: Only busted out 22. My chest was pretty wore out.
Sit-ups: 41 in a minute.


5-18-08

Today I did some back, a little traps and a little calves. Decent workout.

Pull-up: 12xBW, 12xBW
DB Row: 9x105, 9x105, 7x110
Hyperextension: 15xBW, 12x35, 12x50
Reverse Grip Pulldown: 10x140, 8x145
DB Shrug: 12x90, 12x100
Standing Calf Raise, Smith: 18x125, 15x175
Calf Press: 18x180, 16x270

Indomitable Will
05-21-08, 9:24 pm
Got to the gym way later than planned tonight, but I got in there, so it's all good. Most of my exercises were just two working sets, I'll be increasing that to three. I started a new workout schedule today, so I'll see how that goes. And now I am enjoying a big ol' plate of scrambled eggs and cous cous.

Lying Leg Curl: 12x100, 11x100
Stiff Leg Deadlift: 12x185, 10x225, 10x225
Calf Press: 20x180, 20x270, 16x360 Drop set to 270, 180, 90
Seated DB Press: 10x75, 9x75 I'll probably be doing barbell from here on out
DB Rear Laterals: 10x45, 10x45

I was gonna do some standing calf raises with the smith machine, but it seemed to be continuously occupied.

Indomitable Will
09-09-08, 1:46 pm
To make a long story short, this is my second week back in the gym after a three month layoff. Some other things had priority during that time, like my baby boy that was born in March. I've lost about 15 lbs. Anyway, had a good workout today, probably went way harder than I should've for only my second week back, but I'll see how I feel the next couple days. Today was arms, calves and deadlifts.

Deadlift: 10x225, 10x225
Calf Press: 20x180, 18x180 Calves were still a tiny bit sore from Friday
Dips: 12x45, 11x70, 10x90 Oh yeah, that didn't take long to get back up.
Skullcrusher: 9x100, 6x100
CG Bench: 8x155, 7x155 Damn that was heavy
BB Curl: 11x95, 5x115, 5x115 Too heavy
DB Preacher: 11x25, 7x30(1FR), 8x30(1FR)
DB Hammers: 12x30, 10x35

Indomitable Will
09-12-08, 3:32 pm
9/10/08
Calories: 4521
Fat: 183 grams
Carbs: 456 grams
Protein: 274 grams

9/11/08
Calories: 3993
Fat: 157 grams
Carbs: 375 grams Need about 100-150 grams more
Protein: 279 grams

Legs and back in a little while. I'll be back later to post that workout.

Indomitable Will
09-13-08, 8:53 am
Squat: 11x185, 11x195, 10x205
Leg Press: 11x270, 11x270
Stiff Leg DL: 12x135, 10x185, 8x185
Pull-up: 12xBW, 8xBW
BB Bent Row: 12x135, 9x155, 9x155
Cybex Row: 12x90, 10x140, 10x140
Hyperextension: 10xBW, 10xBW
Reverse BB Wrist Curl: 12x30, 10x35
BB Wrist Curl: 15x30, 15x55

I'll be switching my routine slightly. From now on it will be:

Friday: Legs and Delts
Sunday: Chest and Back
Tuesday: Arms and calves

I'm basically just switching my delt and back days. I'll still do delts tomorrow, but then I'll do 'em again this friday to start the new routine.

Nutrient Intake Yesterday:

Calories: 4349
Fat: 143 grams
Carbs: 469 grams
Protein: 281 grams

Indomitable Will
09-14-08, 1:02 pm
Chest and some delts today. Weights are going back up nicely. I'm happy.

Flat BB Bench: 12x185, 8x195, 6x205
Incline DB Bench: 11x70, 6x75, 7x75
Incline DB Flye: 12x30, 10x35, 8x40 1st and 2nd set superset with push-ups
DB Shrugs: 13x70, 10x85, 10x85
DB Rear Raise: 12x30, 10x35, 8x35

I decided not to do much for delts since I'm gonna switch 'em to Friday. My delts usually respond pretty quick.

Indomitable Will
09-16-08, 10:23 pm
Bodyweight this morning: 190 lbs

Calf Raise, Smith Machine: 20x85, 16x105, 13x125 Drop Set to 85, 35
Dips: 12x90, 7x100, 7x100
Standing BB Curl: 10x105, 7x115, 4x125 DS to 95, 55, 30
Skullcrusher: 9x100, 9x100 (1 FR), 7x100
Standing Alt. DB Curl: 12x40, 9x45, 7x50
CG Bench: 7x155, 7x155
DB Hammer Curl: 10x40, 9x45

Some of those sets were supersetted. That's why I alternated between bicep and tricep exercises. Diet and water intake were kind of crappy yesterday, but they were good today. Workout was pretty darn good. Still kind of disappointed with my close grip weight, but it is my third tricep exercise, so I guess it's alright for now.

Indomitable Will
09-21-08, 10:40 am
Legs and Delts

Squat: 11x205, 9x225, 6x245
Leg Press: 12x270, 12x360, 6x450
Leg Extension: 12x80, 10x100, 10x100
Stiff Leg DL: 11x185, 8x195 Drop set to 95
Leg Curl: 10x80, 11x80, 11x80

Standing BB Press: 12x95, 8x125, 6x130
Behing the Back BB Shrug: 10x225, 11x225, 10x225
DB Rear Raise: 12x35, 9x40, 8x40

Pretty good workout. Squats were nice and deep. Legs are sore today, which should be nice for the deadlifts I'm about to go do soon to kick off my back and chest workout this morning. My calves have been sore all week since I did them on Tuesday. I guess it was too soon to start doing drop sets. When I got out of bed Thursday morning I could barely stand up straight because my calves were so sore. It's all good, though. I'll hit 'em hard on Tuesday again.

A buddy of mine from work burned me the new Shinedown album. I like it. A nice mix of heavier, rockin' songs and more mellow ballad type stuff. I can dig it.

Indomitable Will
09-22-08, 5:49 pm
Chest and Back

Deadlift: 7x315, 5x335
Pull-up: 15xBW, 8x25, 6x25
Flat BB Bench: 9x205, 5x215, 4x215
Incline DB Bench: 11x75, 10x80, 7x85
Bent Over Row: 9x185, 7x195, 8x195
Incline DB Flye: 12x40, 9x50, 10x50
Reverse Grip Pulldown: 9x130, 8x130 Superset with push-ups

Good workout, still getting my strength back. I'm not putting weight back on as fast as I thought I would. I weighed 190 yesterday. I figured I'd be closer to 195 by now. Not a big deal, I'm sure I'll be back to 200 before too long.

Indomitable Will
09-23-08, 8:47 pm
Standing Calf Raise, Smith: 21x85, 18x105, 15x125, 13x145
Close Grip Bench: 12x165, 8x195, 5x205 Probably coulda done 1 or 2 more on the last set
Dips: 11x90, 6x115, 5x120
Calf Press: 30x90, 21x180, 15x270
BB Curl: 9x115, 4x125, 7x125 (2 FR)
Skullcrusher: 11x90, 9x100, 9x100 (2 FR)
DB Curl, Alt: 9x50, 6x55, 4x55 Drop Set to 35, 25
Reverse Wrist Curl: BB: 11x30, 10x35, 8x35
Wrist Curl: 12x55, 12x55
Captains of Crush Gripper: #1, 2 sets of 10 with each hand

Indomitable Will
09-26-08, 6:06 pm
So, the guys at work have been sick all week. Me and one other guy haven't been sick. I figured I wouldn't get sick. The other guy's like, "We've got superior immune systems." Well, last night my throat began to feel a tad dry and scratchy. By the time I went to bed it was hurting pretty bad. After having a very shitty night of waking up constantly, I woke this morning with what may have been the most painful sore throat I've ever had, and I've had a few in my time.

Along with that, a stuffy head, runny nose and generally just some nasty stuff up there. I already started mega dosing on the vitamins and echinacea extract last night, which I will do until Monday. Fortunately, I didn't work today because of rain and I'm hoping to have this sickness nearing it's demise by Monday.

However, I did go to the gym and I plan on going Sunday as well. To all you youngsters out there, that is not the smartest decision. Thrashing your body and stressing your immune system is not the best thing to do when it's already working overtime to fight a cold. (Plus you might spread your germs around the gym). I hate to sound like a hypocrite, but if I get sicker or feel worse tomorrow, I accept that and know it's my own fault.

Anyway, since I was feeling like shit, I just did 4 basic exercises. I guess I ended up taking extended rest periods and moving around kinda slow, because I was in the gym for over an hour. I got it done, though, and lifted more than last week. Here it is:

Squat: 10x225, 7x245, 5x255

Leg Press: 12x360, 8x450, 5x500 Drop set to 360, 270, 180 Oh yeah, feel the burn

Stiff Leg Deadlift: 12x185, 8x205

Standing BB Press: 10x125, 6x135

Oh yeah, another thing. When I sat down on a mower yesterday, my right knee "popped out". Anyone ever have that happen? You gotta straighten your leg real quick to pop it back in. It's happened to me more times than it should, my right knee everytime, never my left. So, it was aching around my right knee while I was doing legs. Maybe my ligaments are too week or flexible or something? Occasionally I worry that it's gonna pop out when I'm doing squats. Oh well.

Now that I'm home, I'm gonna go take a hot shower until I use up all the hot water, then I'm gonna be a big baby and have the wife take care of me until it's time to lift on Sunday.

Indomitable Will
09-28-08, 12:59 pm
I woke up yesterday feeling much better than I did the day before. The sore throat was gone, I just had a stuffy head and a little bit of coughing here and there. Pretty much the same thing today, but I do feel a little better today, too. So, I'm squashing this cold in a hurry.

Good workout today. Very pleased.

Deadlift: 5x345, 4x355

Pull-up: 10xBW, 9x25, 7x25

Flat BB Bench: 11x205, 5x225, 4x230

Incline BB Bench: 10x165, 8x175, 6x185

Bent Over Row: 11x185, 9x205, 6x225

Decline BB Bench, Smith: 7x215, 6x215, 6x215

Reverse Grip Pulldown: 10x130, 7x140, 7x140

Incline DB Flye: 12x50, 7x55 Drop set to 35, 20

Indomitable Will
10-08-08, 7:52 pm
CG Bench: 10x195, 7x205, 6x210

Dip: 11x100, 6x115, 3x125 dammit

Skullcrusher: 7x100 weak, 8x100, 7x105 Drop Set to 70, 50, 30

Standing BB Curl: 9x120, 5x125

DB Curl, Alt: 8x55, 6x60 Drop Set: 35, 25

Hammer Curl, DB: 10x50, 6x55

Reverse Wrist Curl, BB: 10x30, 8x35 Superset with the wrist curl and reverse bb curl

Wrist Curl, BB: 16x55, 12x65

Reverse BB Curl: 7x55, 8x55

Captains of Crush Gripper, #1: 2 sets of 10 w/ each hand.

Indomitable Will
10-08-08, 7:54 pm
Did a shorter workout than usual. Had lots to do that day.

Deadlift: 3x365 Only did one set because my lower spine was feeling a bit weak.

Flat BB Bench: 6x225, 4x235

Pull-up: 15xBW, 10x25, 6x35

Incline BB Press: 8x185, 6x195

Bent Over Row: 7x225, 8x225

Decline BB Press, Smith: 8x215, 7x225

Weigh-in: 190.2 lbs

Indomitable Will
10-08-08, 8:02 pm
Standing Calf Raise, Smith: 20x85, 18x105, 15x125, 13x145

Close Grip Bench: 8x205, 6x215, 5x220

Dips: 10x100, 6x115, 6x125 Yeah beotch. Had some nice momentum going on the last set.

Skullcrusher: 7x100, 8x100 Kinda stuck here for a few weeks now.

Standing BB Curl: 7x125, 4x135

Standing DB Curl, Alt: 7x60, 5x65

Hammer Curl, DB: 8x55, 6x60

Indomitable Will
10-09-08, 6:51 pm
Squat: 11x225, 7x245

Leg Press: 14x360, 8x450, 5x500 Drop set to 360, 270, 180, 90 That was a hell of a burn. Wanted to do BB Lunges, but after that drop set my quads were toast.

Reverse BB Wrist Curl: 14x30, 12x35

BB Wrist Curl: 16x65, 12x75

Captains of Crush Gripper: #1, 1 set of 17 with each hand. #2, 6 almost complete reps. I used to be able to do 6 or 7 complete reps with the #2 no problem. My grip is a lot weaker than it used to be.

Firedrake
10-09-08, 7:49 pm
I just took a look at your Journey -- just the last page, mind you, and seeing the difference in your Squat between 9.13 and today's shows me you're making progress -- keep it up!

Subbed.

'drake

Indomitable Will
10-10-08, 8:48 pm
I just took a look at your Journey -- just the last page, mind you, and seeing the difference in your Squat between 9.13 and today's shows me you're making progress -- keep it up!

Subbed.

'drake

Thanks for the support and for checkin' out my journey man. Yeah, I'm making progress, as I should be. Been back in the gym for 5 weeks after a 3 month layoff, so I'm getting my strength back up pretty quick.

Indomitable Will
10-10-08, 8:48 pm
Good workout today. I'm feel rather jovial for some reason.

Lying Leg Curl: 15x80, 9x100, 9x100

Stiff Leg Deadlift: 12x205, 10x225, 8x245

Standing BB Press: 11x135, 6x150

BB Shrug, Behind the Back: 12x225, 9x275, 9x275 Drop set to 225, 135

DB Side Lateral, Single Arm: 12x20, 12x25, 11x30

Seated DB Rear Lateral: 12x30, 10x40, 11x40

Also did a little rotator cuff action.

Firedrake
10-10-08, 8:55 pm
Nice looking work! Jovial? Probably all the endorphins!

'drake

Indomitable Will
10-12-08, 11:21 am
Flat BB Bench: 8x225, 4x235, 4x240

Incline BB Bench: 8x195, 5x205, 5x210 Almost didn't finish the last rep on the first set.

Decline BB Bench: 11x185, 7x205, 6x215 Been doin' these in the smith machine. Decided to start doing them free weight.

Incline DB Flye: 10x50, 7x55, 7x55

Standing BB Curl: 7x125, 4x135 Rest/Pause for 10 breaths, then 1 more rep.

Standing DB Curl, Alt: 6x60, 6x60 Drop set to 40, 25

I think I've finally settled on a solid schedule. It shall be:

Sunday: Chest and Biceps
Tuesday: Back and Triceps
Thursday: Quads and Delts
Friday: Hamstrings, Forearms, Abs, Calves

Indomitable Will
10-14-08, 9:40 pm
Nice back and triceps workout today. Feeling good, feeling strong. I made the weights my bitch. My strength for most exercises is pretty much back to where it was before my layoff, and I'm still weighing 190. Guess that means I'm building muscle and burning fat. Ha! Who says you can't do both?

Deadlift: 5x365, 3x385

Pull-up: 12xBW, 8x35, 6x45

Bent Over Row: 8x225, 7x235, 6x235

Close Grip Bench: 11x205, 6x220, 6x225 (1 FR)

Dips: 11x100, 6x125

Skullcrusher, straight bar: 11x100, 6x110, 6x110

Indomitable Will
10-17-08, 3:58 pm
Did a nice quads and delt workout last night. Started doing front squats instead of regular squats. I haven't done 'em in quite some time. They're a lot more comfortable for me to do, and I have no problem squatting my ass waaaay down. I think I'll stick with 'em for awhile. I did 'em the palms up way of doing them, instead of with my arms crossed. At first it hurt my wrists too much, so I did it with my arms crossed when I got to 185, but since I haven't done 'em in awhile, I somehow strained my left bicep holding my arms up with them crossed.

Anyway, I went back to palms up and all was good. Doing it that way feels a lot better than with the arms crossed. The bar sits perfect and my body stays nice and erect. I just hope my wrists get used to it. I also started doing one leg squats in the smith machine. I used to do those like last year. My quads are nice and sore today, I'm sure they'll be a lot more sore by tomorrow.

Front Squat: 5x185, 5x185, 5x185 I guess that was heavier than I thought

Leg Press: 10x450, 8x500, 5x520

One Leg Smith Squat: 11x85, 11x105

Standing BB Press: 7x150, 5x155

BB Shrug, Behind the Back: 12x275, 9x295

DB Side Lateral, One Arm: 12x30, 7x35

DB Rear Lateral: 12x45, 10x50

Indomitable Will
10-18-08, 9:49 am
Quick and short Hamstring and Calf workout yesterday. The wife and I were babyless last night, so she went with me to the gym and waited until I was done so we could stop at the store on the way home and have a night of hedonistic delights.

Leg Curl: 12x100, 9x110

Stiff Leg Deadlift: 12x225, 8x275

Standing Calf Raise, Sm: 20x105, 15x125

Calf Press: 20x180, 15x270 Drop Set to 180, 90, sled

Did a little bit of abs, too. Shoulda done forearms, but people were using my bars and my benches and I just wanted to get done and go home. Tomorrow is chest and biceps, but I may have to skip biceps because my left one still hurts from the other night. It's bullshit, and I'm pissed.

Indomitable Will
10-19-08, 10:14 am
Chest this morning. No biceps because my left one still hurts. I didn't do flyes either because I figured they might put some strain on my bicep. I hit chest pretty good though. Numbers are still going up. I need a training partner, or at least someone to spot me on chest. I'm so sick of finishing each set knowing I can do at least one more rep, but not wanting to take the chance.

Flat BB Bench: 7x235, 4x245, 3x250

Incline BB Bench: 6x205, 5x215, 5x220

Decling BB Bench: 11x205, 7x225, 8x230

machineman
10-19-08, 10:18 am
looks good to me, bro....nice session.

Indomitable Will
10-21-08, 8:24 pm
looks good to me, bro....nice session.

Thanks, man.

Back and triceps tonight.

Deadlift: 3x395, 2x405 Nice, doing over 400 again.

Pull-up: 15xBW, 6x45, 8x45

Bent Over Row: 8x235, 6x245, 6x250

Close Grip Bench: 7x225, 5x235

Dips: 10x115, 7x135

Skullcrusher, straight bar: 10x110, 6x120 Superset with bench dips.

Bodyweight: 194 lbs

Indomitable Will
10-23-08, 8:39 pm
Front Squat: 7x185, 7x185, 7x185

Leg Press: 6x500, 6x520 Drop Set to 450, 360, 270, 180, 90 Oh yeah

Standing BB Press: 6x155, 4x160 Some help from the legs on the last rep.

BB Shrugs, Behind the Back: 10x295, 8x315

DB Side Lateral, Single: 10x35, 6x40

DB Rear Lateral: 11x50, 8x55

Indomitable Will
10-25-08, 12:05 am
Had a nice workout tonight.

Leg Curl: 11x110, 10x115, 6x120

Stiff Leg Deadlift: 10x295, 6x315 Matched my best with this

Standing Calf Raise, Smith: 22x85, 17x135, 13x155

Calf Press: 30x90, 20x180, 12x270 Drop Set to 180, 90

Reverse Wrist Curl, BB: 16x30, 12x35, 10x40

Wrist Curl, BB: 17x55, 12x80, 12x85

Also did a little bit of ab work.

Indomitable Will
10-26-08, 5:02 pm
Good workout today. Almost beat my personal best on flat bench. I going into super heavy, low rep mode for some exercises. Me and a friend have been talking about doing some type of powerlifting comp stuff. We're gonna incorporate 3, 4, 5 rep sets with some lifts and just try to get as strong and possible. Here's the workout today:

Flat BB Bench: 5x250, 5x255(1 FR), 5x265(2 FR) That first set matches my personal best for reps. Finally had a spotter today so I could get some forced reps done.

Incline BB Bench: 6x215, 4x225 (1 FR), 4x225 (1 FR) I'm pretty sure this is a PR for me, I've never even tried 225 on incline before.

Decline BB Bench: 8x230, 7x240, 4x250 Shoulda done 5 reps on the last set

Standing BB Curl: 10x115, 6x125

Standing DB Curl, Alt: 7x60, 5x65

DB Hammer Curl: 8x60, 6x65

Firedrake
10-26-08, 5:32 pm
Good workout today. Almost beat my personal best on flat bench. I going into super heavy, low rep mode for some exercises. Me and a friend have been talking about doing some type of powerlifting comp stuff. We're gonna incorporate 3, 4, 5 rep sets with some lifts and just try to get as strong and possible. Here's the workout today:

Flat BB Bench: 5x250, 5x255(1 FR), 5x265(2 FR) That first set matches my personal best for reps. Finally had a spotter today so I could get some forced reps done.

Incline BB Bench: 6x215, 4x225 (1 FR), 4x225 (1 FR) I'm pretty sure this is a PR for me, I've never even tried 225 on incline before.

Decline BB Bench: 8x230, 7x240, 4x250 Shoulda done 5 reps on the last set

Standing BB Curl: 10x115, 6x125

Standing DB Curl, Alt: 7x60, 5x65

DB Hammer Curl: 8x60, 6x65

Great looking session -- looks like what I have lined up for tomorrow, but you sure have my numbers beat!

Indomitable Will
10-28-08, 5:51 pm
Awesome workout today. Settin' PR's like it's cool. My deadlift is almost back up to my max. I've got 20 more pounds to go.

Deadlift: 3x405, 1x425, 1x435

Pull-up: 13xBW, 8x45, 8x45

Bent Over Row: 7x250, 6x255(PR)

Close Grip Bench: 7x230, 5x240(PR)

Dips: 10x135, 6x150

Skullcrusher, straight bar: 10x120, 6x130(PR)

Indomitable Will
10-30-08, 10:16 pm
Tearin' up the ol' quads tonight. I'll make tree trunks outta these things yet. My quads look like they are growing , so that's good. Now if I could just get these calves to grow.

Front Squat: 9x185, 6x205, 4x225

Leg Press: 10x520, 9x540, 6x560

One Leg Squat, Smith Machine: 12x105, 11x125 (10 with right leg)

Standing BB Press: 6x160, 3x170

BB Shrug, Behind the Back: 11x315, 8x335 Drop Set to 245, 155

DB Side Lateral, Single Arm: 10x35, 6x40

DB Rear Lateral: 9x55, 9x55

Indomitable Will
10-31-08, 8:30 pm
Pretty good workout tonight. I'm glad I have tomorrow off from the gym, I'm whooped. I've been real intense in the gym, and with blowing leaves ALL day ALL week, I'm pretty fackin' tired. I'm supposed to go to a friend's house tonight and eat some pizza (it was his birthday yesterday), but I don't think I'm going. I'm just gonna chill on the PC and enjoy a nice gin and tonic (just one). Here's tonight's workout:

Leg Curl: 10x120, 7x125, 7x125

Stiff Leg Deadlift: 7x315, 8x315

Calf Press: 30x110, 20x190, 16x280, 13x370 After every fifth rep, I held the stretched position for a count of five. My calves were burning like crazy at the end of each set.

Standing Calf Raise, Smith: 30x80, 23x130 Just did two sets because my calves were worn out from the calf presses, and I didn't really feel much of a pump or anything anymore. They were just tired.

BB Wrist Curl: 15x80, 9x100

BB Reverse Wrist Curl: 12x40, 7x45

Happy Halloween everyone!
__________________
Mass FX/Hyperdrol Log: http://www.anabolicx.com/forum/hyper...a-testing.html
My 455 lb Deadlift: http://www.youtube.com/watch?v=4uAhwBgib1g

Indomitable Will
11-02-08, 11:44 am
Pretty good workout today. Had a spotter for my last set of flat bench, that was it. Probably coulda done another rep for most other sets of my chest exercises. Overall, better than last week

Flat BB Bench: 5x255, 3x265, 2x275 My spotter had his fingers on the bar on the second rep with 275, but says he didn't help.

Incline BB Bench: 4x225, 4x225 PR

Decline BB Bench: 7x245, 5x255, 4x260 PR

Standing BB Curl: 8x125, 6x135

Standing DB Curl, Alt: 6x65, 4x70 Drop Set to 45, 30

DB Hammer Curl: 10x60, 7x65

Indomitable Will
11-04-08, 9:37 pm
Deadlift: 4x405, 2x425 Second set felt a little heavier than I though it would. That first set is 3 reps away from setting a new PR.

Pull-up: 16xBW, 8x45, 6x50

Bent Over Row: 8x255, 6x275 PR Oh hell yeah

Close Grip Bench: 6x240, 5x250 (1 FR) PR

Dips: 6x150, 5x150 I think I started losing energy and strength after the close grip.

Skullcrusher: 9x120, 5x130 One less rep for each set than last week. I was done.

machineman
11-05-08, 5:44 am
that was a good looking workout, bro....n\maybe alternate the dips with the bench? I think you are correct in that your arms/tris were nuked after the cgbp.....just a thought....

Indomitable Will
11-08-08, 8:51 pm
Pretty good workout last night. Shortened up the quad part of it a tad. Funny thing when I did standing bb presses. I did a set with 165, then decided to do 175. Except I put 185 on. By the time I realized it, I was just about to do the set, so I said screw it, let's see what I can do. I did a couple reps. I've never tried more than 175 before.

Front Squat: 7x205, 5x225, 4x235

Leg Press: 11x540, 8x570

Standing BB Press: 7x165, 2x185 PR

BB Shrug, Behind the Back: 9x335, 7x345 PR

DB Side Lateral: 12x35, 7x40

DB Rear Lateral: 10x55, 10x60

Indomitable Will
11-11-08, 9:13 pm
11/09/08

Flat BB Bench: 3x265, 3x275 (2 FR) Dammit, couldn't get the second rep on my own with 275.

Incline BB Bench: 4x225, 5x230 That's more like it, pussy.

Decline BB Press: 5x260, 4x265

Leg Curl: 8x125, 8x125

Stiff Leg Deadlift: 3x315 So, when I went to do 315, I discovered there was only one lifting strap in my gym bag. I never used to use them, but I've been using them since the beginning of this year so I can just focus on the muscle I'm working. Well, 315 was a little too much to hold onto, so I only did 3 reps before I figured I was about to drop it.

Calf Press: 30x120, 22x210, 17x300, 15x390 Drop Set to 300, 210, 120, 30, then a max set of standing calf raises with bodyweight. After every fifth rep of the calf press, I held the stretched position for a count of 5.

Tonight, Back and a little Triceps:

Deadlift: 4x415, 2x435 Very nice.

Pull-up: 8x50, 6x55

Bent Over Row: 6x275, 7x275

Close Grip Bench: 5x250 (1 FR), 5x255 (1 FR) Sweet

Dips: 6x150

Not a lot of volume, but hit some heavy weights. Woulda done more triceps, but I got the sniffles and wanted to get home and chill out. It seems like I rest forever doing all these lower rep sets, but that's alright 'cause I'm going a little more for strength right now. I'm putting mass on the back burner for the time being.

Indomitable Will
11-13-08, 9:33 pm
Power Clean: 2x185, 2x195, Failed 205 I almost got it overhead (I wasn't doing split step). I had it about 2/3 of the way up and it stuck there for about 5 seconds. Just couldn't lock it out.

Front Squat: 6x225, 2x245

Leg Press: 10x570, 8x600

One Leg Squat, Smith: 12x125, 10x145 (9 with right leg)

Behind the Back BB Shrug: 9x345, 7x365 PR

DB Side Lateral, One Arm: 9x40, 7x45 PR

DB Rear Lateral, Seated: 11x60, 11x65

Indomitable Will
11-14-08, 10:48 pm
Leg Curl: 9x125, 6x130

Stiff Leg Deadlift: 10x315, 6x335

Calf Press (5 sec stretch after every 5th rep): 30x140, 21x230, 18x320, 12x410 Drop Set to 320, 230, 140, 50

Seated Calf Raise (done with an EZ curl bar across my legs): 30x70, 25x120, 22x150

Reverse BB Wrist Curl: 11x40, 7x45

BB Wrist Curl: 14x95, 10x95

I also did ab and rotator cuff work. My left rotator cuff has been bothering me since last night. Hopefully it won't hurt too much on Sunday. If it does, I may have to go easy on chest.

Besides that, I've been feeling great. I'm definitely the strongest I've ever been and I'm not even using any supps right now besides whey protein. I used creatine in September and October and PlasmaJet in September. I'm not using anything besides protein in November. I even ran out of my trusty Gainer Matrix, some MRP powder I had and some milk and egg protein that I was drinking before bed. My broke ass can't afford to buy stuff right now, so it's just food and whey protein for a while.

I'm seriously considering getting into some powerlifting competitions. A buddy of mine at the gym is, too, but he says he wants to do at least one just so he's done one (he's done a few local bbing shows, took first in lightweights). I, however, would like to do more than one. Who knows, we'll see what happens. There's a lot of shit going on in my life right now, but that's fine. All the aggravation and frustration it's causing me must be part of the reason I'm totally kicking ass at the gym. I think the gym is helping to keep me sane right now. Another day, another weight lifted. Bring it on, cause I aint even scratched the surface yet.

Indomitable Will
11-18-08, 10:50 pm
Deadlift: 5x415, 1x445 || That's 10 lbs less than my personal best. I have no doubt that if I went into the gym just to max out, I could do 455 no problem. Also, that's one more rep with 415 than I did last week.

Pull-up: 20xBW, 6x55, 7x55

Bent Over Row: 6x280, 7x280 || Up 5 lbs from last week.

Close Grip Bench: 3x255, 4x255 (2 FR) || This sucks, 1 less rep than I did last week.

Dips: 6x150

Skullcrusher, straight bar: 10x120, 5x130

Added a couple supplements to my repetoire today. I won a Universal promo over at bb.com. It was for Intra-Aid and Beta Ala9. I finally got the stuff today, but they sent me Sportpharma's Beta Alanine product instead of the Universal Beta Ala9. Not really a big deal, but the Universal stuff has a few extra goodies in it. Anyway, I've got one bottle of each, hopefull they'll help out.

Indomitable Will
11-20-08, 8:32 pm
Power Clean: 3x185, 1x205 || Last week I failed my attempt at 205. I tried for 2 tonight, but couldn't press the second one up.

Front Squat: 3x245, 1x255 || I shoulda went for 2 reps with 255. That's what the spotter bars are there for, right? For when my bitch ass can't get back up.

Leg Press: 9x600, 7x630 Rest Pause 1 rep, R/P 1 Rep, Drop Set to 540, 450, 360, 270, 180, 90

DB Side Lateral: 9x45, 7x45

DB Rear Lateral: 11x65, 8x70

A chest tear from 3 years ago has been hurting for a couple weeks now. Not too bad, but it's there and it's aggravating. I'm kinda worried about going heavy on chest now. WTF?

Indomitable Will
11-25-08, 7:53 pm
Flat BB Bench: 4x265 (1 FR), 4x275 (2 FR) || Nice, the last time I did chest, which was 2.5 weeks ago, I could only do one rep with 275. I did 2 tonight without help.

Incline BB Bench: 4x225, 5x230 (2 FR)

Decline BB Bench, Smith: 8x235, 6x255 || I usually do these free weight, but the only rack at my gym was being used, so I had to use the smith machine.

Standing BB Curl: 9x125, 5x135 || Haven't done biceps since 11/02. That first set is one more rep than last time.

Standing DB Curl, Alt: 5x65, 5x65

DB Hammer Curl, Alt: 7x65, 6x65

Indomitable Will
11-30-08, 5:53 pm
Did some quads, hams and calves today, along with a tiny bit of delts (power cleans). I was supposed to do quads and delts yesterday, then hams and calves today, but I'm moving by the end of the month, so my weekend days are becoming occupied with packing, cleaning, etc.

Anyway, I didn't get in the gym yesterday, so I did some make-up work today and had a pretty darn good workout. Weights and/or reps went up. I was happy.

Power Cleans: 2x205 (Couldn't lock the 2nd rep out overhead), 1x215 || Hell yeah, 215 is a PR

Front Squat: 2x255, 1x265 (PR)

Leg Press: 8x630, 4x680 || The first set is one more rep than last week. I haven't gone as high as 680 in a pretty long time.

Stiff Leg Deadlift: 6x335, 6x340 || Added 5 pounds

Calf Press (Done with a 5 second stretch after every 5th rep): 30x150, 20x240, 16x330, 12x420 Drop Set to 330, 240, 150, 90

Supplement Notes(Intra-Aid/Beta Alanine, Day 13):
Increased recovery is the most predominant thing I've noticed up to this point.(Shorter recovery time) My weights and/or reps are increasing little by little. Can't say for sure if it's the supps, as it's nothing spectacular, but an extra 5 lbs or an extra rep certainly keeps me happy. I'm also feeling like I can stay in the gym longer, which is crazy because I stay in there long enough already, so I think my endurance is up.

Basically, I think this stack is pretty good so far.

Indomitable Will
12-09-08, 7:28 pm
Pretty darn good chest workout today, with a tiny bit of biceps thrown in, which also went quite well. Felt nice and strong today, good energy, good endurance.

Flat BB Bench: 7x255 (2 FR), 4x275 (2 FR) || This is about the same as a couple weeks ago, but this time I got closer to getting the third rep unassissted with 275.

Incline BB Bench: 8x205, 6x225 (1 FR)

Decline BB Bench: 9x225, 7x245 (1 FR)

Standing DB Curl, Alt: 5x70, 3x75 Drop Set to 50, 30 || Nice PR. I aint ever curled 75 lb dumbbells before.

Supplement Notes: (Day 22 of using Intra-Aid and Beta Alanine)
They seem to be helping. My diet hasn't been the greatest the last couple weeks, so I'm sure that hasn't helped, but most of my workouts have been pretty damn good. I felt great during tonight's workout and I'm looking forward to back on Thursday.

I just ordered Natural Sterol Complex the other day. I should have it tomorrow or the next day I don't know. So I'll start using that by the end of the week, when my BA is just about gone.

Indomitable Will
12-11-08, 1:26 pm
Well, my workout was going pretty sweet until I tweaked something in my biceps. I think it's a tendon. After doing my 1st working set of pull-ups, I felt a pain halfway up my biceps on the inside of my arm. It feels like it's under the muscle, so I'm thinking tendon. Must've strained it or something. Son of a bitch. There goes heavy upper body work for a little while. It's gonna suck if I can't do a good chest workout next week. I couldn't do a good triceps workout after I hurt it.

The good news is I deadlifted 455 today. Yeah bitch. So, that ties for my personal record. Looks like I won't be doing 500 by the end of the year, but I suppose 475 is a slight possibility.

Deadlift: 1x405, 1x455 || That went up real slow. Once I got it off the floor I said to myself, "Don't stop mother fucker!"

Pull-up: 9x55 || This is awesome, too bad I hurt my arm.

Bent Over Row: 7x280, 5x285 || This is good and didn't hurt my arm.

Overhead Tricep Ext, BB: 9x100

Skullcrusher, straight bar: 7x140

Indomitable Will
12-13-08, 11:44 am
Did a little bit of quads, short but sweet. I did some power cleans, too. I wasn't gonna do anything related to upper body work since I tweaked something in my bicep the other day, but I tried some light shoulder presses (today is usually delts, too) and it felt fine, so I tried some light power cleans. That felt fine, so I tried some heavy power cleans. Oops, bad idea. Now my bicep is bothering me a little. Not too bad, but I knew better than to screw around with it. I planned on doing nothing with upper body until chest on tuesday, but my stubborn ass just couldn't resist. Oh well.

Front Squat: 4x250, 1x275 || Yes, PR. 10lbs better than 2 weeks ago.

Leg Press: 18x510 (1 FR) || I think I like doing low rep front squats followed by high rep leg press. I may do this for a little while. This set is 10 lbs and 1 rep better than last week.

Power Clean: 1x185, Failed 220. || Damn, I did 215 I think 2 or 3 weeks ago. 220 was pretty damn heavy. I got it cleaned up with a small step back, but couldn't get it overhead.

Indomitable Will
12-14-08, 5:26 pm
Leg Curl: 12x110, 8x120

Stiff Leg Deadlift: 6x335, 6x335

Calf Press: 30x150, 22x240, 17x330, 15x420 (Last 5 reps partial) || 5 second pause in the stretched position after every 5th rep

Reverse BB Wrist Curl: 15x30, 12x40, 8x45

BB Wrist Curl: 12x125, 10x125 || Last set superset with 90lb DB hold for about 35 seconds.

I also did some core strength and ab work.

Indomitable Will
03-09-09, 10:38 am
Back, calves and forearms today. Well, didn't do too much for forearms. Good back workout. I'm still waiting to deadlift 425 for 5 again. I did it for 4 reps today, what the hell. I did 5 reps with it on February 9th and haven't been able to do it since. It was still a good workout, though. Bent over rows were ridiculously easy.

Oh, a cool thing in my new gym, a plate loaded pulldown machine. I tried out the t-bar row machine, where you lay on the pad. I haven't used one in like 5 years, but I didn't really like it. I didn't feel like my back was getting worked too well. After I did calf presses, I was gonna do seated calf raises, my old gym doesn't have that so I was pretty excited, but then this tiny chick started using it. She had what appeared to be a rather chubby trainer training her, who I think was actually her boyfriend. I saw the guy earlier working with some older gentleman, so I think he's a trainer there. He looks like he needs to train himself some more. Anyway, enough bs.

Deadlift: 4x425, 2x435

Bent Over Row: 12x245, 10x265, 8x275 || Holy smokes that's awesome.

Reverse Grip Pulldown: 10x180, 8x190, 8x190

T-Bar Row: 10x135, 9x135

Calf Press: 34x180, 24x270, 15x360 Drop set to 270, 180, 90

DB Reverse Wrist Curl: 15x15, 15x15

DB Wrist Curl: 7x50 (too heavy), 12x40

I usually use a short straight bb for forearms, but this gym's lack of one made me use dumbbells. Oh, I weighed 202.0 this morning. I was stuffing my face yesterday. That's 4 pounds heavier than yesterday morning. I'm finally weighing over 200 in the morning, hopefully it sticks.

Indomitable Will
08-02-09, 2:49 pm
Gonna track my progress on here again. Did some back and triceps today.

Bodyweight: 212 lbs

Deadlift: 1x475

Pull-Up: 17xBW, 7x55, 7x55

Bent Over Row: 9x275, 6x295 PR

Behind the Back Barbell Shrugs: 10x405 PR

Close Grip Bench Press: 12x225, 7x245

Dips: 11x115, 8x135

Skullcrusher, Straight Bar: 10x115, 6x125

Firedrake
08-02-09, 2:54 pm
I -wondered- what had happened to you! Welcome back!

Great looking work! Really sweet pulling!

Indomitable Will
08-03-09, 8:24 pm
I -wondered- what had happened to you! Welcome back!

Great looking work! Really sweet pulling!

Thanks, man. Yeah, I wasn't online much for awhile, then I took a short break from the gym. Been pretty busy. I'm doing good now, pretty much the strongest and heaviest I've ever been.

Indomitable Will
08-10-09, 8:18 pm
Been up in Maine visiting family the last 4 days. Worked out at a gym up there and squatted 405 for 1 rep. That beats my old record by 20 pounds. I'm so happy I finally squatted 405. Sweet.

Firedrake
08-10-09, 8:22 pm
Been up in Maine visiting family the last 4 days. Worked out at a gym up there and squatted 405 for 1 rep. That beats my old record by 20 pounds. I'm so happy I finally squatted 405. Sweet.

THAT'S how ya do it! Very cool! I just barely got 405 for rack deads last week . . . the squats are a ways off for me.

Indomitable Will
08-12-09, 6:16 am
Had a good workout last night. Everyone was watching me deadlift, which usually makes me laugh on the inside. Used my new Animal wrist wraps when I did triceps. They worked quite nicely.

Deadlift: 4x475, 2x500 Oh yes

Pull-up: 15xBW, 8x55, 6x55

Bent Over Row: 7x295, 6x300

Close Grip Bench: 10x245, 6x255, 6x260

Dips: 9x135, 6x145

Firedrake
08-12-09, 9:14 am
SWEET! Strong pulling ya got goin' on there . . .

Indomitable Will
08-29-09, 10:24 am
Good workout this morning. More PR's.

Squat: 12x315, 4x345 I don't know what happened with the second set. The first set was a PR. I think I'm not used to doing that many reps on squats and it wore me out.

Leg Press: 8x810, 8x830, 6x850 These are all record weights for me.

Standing BB Curl: 6x150, 7x150

Standing DB Curl, Alt: 9x55, 5x60

DB Hammer Curl: 10x50, 7x55

Firedrake
08-29-09, 12:48 pm
Nice work! Killer biceps work, and those squats are solid!

Indomitable Will
09-28-09, 9:43 pm
So I started a new powerlifting routine last week. I was gonna do 10 rep sets for about a month just because I've been doing low reps for about 12 weeks. BUT, I found out about a deadlift and bench meet at my gym on Halloween, so I did higher reps just last week, and I'm doing 5 rep sets starting this week. (At least for the 3 powerlifts, anyway). Today was squats and upper back:

Squat: 5x315, 6x315, 3x325

Pause Squat: 10x145, 10x155, 10x175 Starting with 185 next week

Pull-up: 15xBW, 8x45, 7x45

Bent Over Row: 8x275, 5x295

Behind the Back BB Shrug: 10x315, 10x365


I'm fixin' to send an application for registration to the International Powerlifters Association. I plan on doing a couple meets in my area next year (July and August). There's one in January I may go to, still not sure.

And I got a free "Your Journey" book with my last Univeral order from DPS. It's pretty sweet. I ordered a 20lb bucket of Milk and Egg Protein.

Indomitable Will
07-24-11, 6:39 pm
And back on the internet finally. Been without internet at the house since I moved 16 months ago, and as such, haven't been on many boards at all. Been going to town with the laptop and using wi-fi.

Anyway, took a lay off when I moved in March last year. Had to quit the gym to save money. I got my own workout equipment back in February and have been killin' it ever since. My goal is to do a powerlifting meet or two next year. I did a bench press and deadlift competition at a gym on Halloween of '09. I may have posted that already. I did a 300 bench and 540 deadlift. My bench press and squat suck, but the bench is going up nicely right now. If I do a powerlifting meet, it will be raw. One of my goals is to deadlift 600 by next June.

Today is the last day of a 6 week run of Animal Test. I'm also running Animal Stak. I took a week off after the first can, so I have a week left of that. I will be starting the first of two cans of M-Stak tomorrow. Also been using Gain Fast, Amino 1900, Animal Rage, Milk and Egg protein, Storm, and just started Animal PM about a week ago. It's a Universal year for me!

So here are some numbers from the beginning of Animal Test/Stak and after 6 weeks:

Deadlift: Start - 5x440 End - 5x475
Squat: Start - 5x295 End - 6x325
Bench Press: Start - 4x280 End - 4x300

Some good increases. Bench press is pretty much the best it's ever been. The cool thing is I'm only weighing around 195, which is 15 lbs lighter than Oct '09 when I did that competition, and all my lifts are just as good or better. That's all for now, I'll be back very soon.

Indomitable Will
07-25-11, 8:24 pm
Decent workout. Kinda disappointed with the flat bench. On the first set, I hit the hook with the bar on the way up with the third rep. Messed me up.

Flat Bench: 3x300, 4x300
Pause Bench: 10x215, 6x215 Drop set to 195, then 145
Standing BB Curl: 6x145, 7x145
Bench BB curl: 8x85, 7x85 Started trying these out a few weeks ago. I lay on my stomach on a slight incline bench and do some curls.

Also did some ab work. I'm limited a little in what I can do. I have a power rack, a flat/incline/decline bench, and a couple barbells with 535 lbs of weight. Gonna add on to the power rack by the end of the year and get at least two more 45 lb plates.

Indomitable Will
07-27-11, 6:34 pm
Ahh yes, my favorite day of the week. Went and pulled some serious weight today. My right knee is not happy about it at all, but that's just too bad.

Deadlift: 6x480, 3x490 This was fantastic. Maybe could've done 4 with 490, but that shit was pretty intense.

Stiff Leg Deadlift: 10x335, 8x345

Standing Calf Raise: 24x205, 16x245 Drop Set to 205, 145, then body weight. I have to do these with free weights and a block of wood, so it's a nice balancing act.

I also did some rotator cuff work. Not a lot of volume, but super intense. I'm in the low rep phase of my workout plan, as far as major lifts go.

Indomitable Will
07-28-11, 7:13 am
I weighed 199 lbs this morning, which is an increase of a few pounds or so over the last couple weeks. I did start creatine back up about a week ago, which leads me into my supplement intake.

I don't think I've ever had such an elaborate supplement plan. I began using Animal Test and Animal Stak June 12th. I ran two cans of each. I took a week off the Stak between the two cans, so that when the Test ran out I started M-Stak with a week left of Stak, which I'm currently finishing up. I have two cans of M-Stak.

I've been using Animal Rage for a while. I have about three scoops left. I'm going to take a week off the M-Stak between the two cans, and finish off the Rage during that time. I stopped the Rage when I started M-Stak because I'm using the stim pill in the M-Stak. I resumed using Storm a few days before I ran out of the Test. When I finish off the Rage, I'm going to start taking a different pre-workout drink.

The M-Stak runs out about September 10th, the other pre-workout drink I'm gonna take will run out September 14th, and the Storm will run out September 16th. I need to decide what I'm gonna do after all that. I'll probably take a break from most things, but will most likely run some type of creatine for a while longer.

I'm also using Gain Fast. I do a shake for breakfast on days I don't work out. I do 4 scoops of Gain Fast and one scoop of Milk and Egg protein mixed in a combo of 8 oz of water and 10 oz of whole milk. On days that I work out, I drink half that shake an hour or so before my workout and the other half after.

I started using Amino 1900 a couple weeks ago, 5 tabs right before my workout and 5 tabs after. Also started a can of Animal PM a while ago. And I always use Animal Flex.

I think when I run out of Storm, I might get some Lave and use that as my source of creatine. Been wanting to try it for a long ass time. Well, I think that about sums of everything.

Indomitable Will
07-28-11, 7:39 pm
Seated BB Press: 5x185, 6x185

Close Grip Bench: 7x280, 6x280 Barely got that 7th rep on the first set. Prolly took me about 8 seconds to get it up

Reverse BB Curl: 8x105, 10x105 Couple cheat reps on the last set

BB Wrist Curl, Behind the back: 16x185, 14x185

Reverse Wrist Curl, BB: 15x45, 7x55

Also did some abs. Pretty good workout overall. Kinda wrenched my lower back a little on that first set of close grip. Glad I've got the next two days off from workin' out.

Indomitable Will
07-31-11, 11:54 am
Squat day today. They went OK, but on the first heavy set, I got like a a burning, hot sensation at the bottom of my outer quad on my right side. It happens once in a while when I go heavy, been happening for like 8 frickin' years, so I figure it's nothing serious. It was particularly distracting today, and stopped at 3 reps on the first set when I know I could've done 5. It went away after that and didn't bother me at all during the second set. Weird.

Squats: 3x330, 3x335

Pause Squats: 8x205, 10x215 Nice

Bent Rows: 7x335, 6x335 Not exactly perfect strict form, but not too sloppy either.

T-Bar Row: 8x225, 8x225 Done in the corner with a barbell and with a v-bar to hold it

Pull-up: 13xBW These have been bothering my right shoulder/rotator cuff something or other, which has been bothering me for years. Sometimes it's pretty bad, sometimes not. Might start doing these with the palms facing me with a narrow grip. Sucks, cause I love me some wide grip pull-ups.

Indomitable Will
07-31-11, 1:08 pm
Been keeping track of my calories the last few days to make sure I am getting what I thought I was. Been around 4500 calories, trying to bump it up to 5000. Here are the values I consumed yesterday, according to FitDay:

4680 calories
148g fat
535g carbs
299g protein

So I was listening to an old CD, a Trustkill Records compilation that I haven't listened to in like 6 years. I rediscovered the band Bleeding Through and downloaded their first few albums yesterday. Some good shit. Just the crazy hardcore thrash metal that I need in my workouts right now.

Indomitable Will
08-01-11, 8:49 pm
Good workout tonight. After doing two heavy sets of flat bench and two sets of pause bench, I decided to see how many times I could bench my bodyweight (200). I got 17 reps with it. Decided to go heavy on my second set of curls and do a sweet drop set.

Flat Bench: 3x305, 3x305

Pause Bench: 8x225, 7x225

Standing BB Curl: 9x135, 4x155 Drop set to 135, 115, 95, 60, 45

Also did some abs.

Firedrake
08-01-11, 8:53 pm
Solid damn work, bro!

Indomitable Will
08-01-11, 8:58 pm
Solid damn work, bro!

Thanks a lot, man. I've been staying real focused and keeping it intense.

Indomitable Will
08-03-11, 8:49 pm
Ahhh yes. My favorite day of the week, deadlift day. Short and sweet. Well, not so short because I rest so friggin' long after each heavy set, but oh well. Good stuff.

Deadlift: 3x495, 3x495

Stiff Leg Deadlift: 8x345, 8x350

Standing Calf Raise, Barbell: 18x235

That was it. It was getting late and I wanted dinner, so I just did the one set of calf raises. When I went in the house, though, I did a set of donkey calf raises with the wife on my back for 40 reps.

I got my military animal pak a couple days ago with the sweet olive drab animal t-shirt. Love it. I was in the Marine Corps from 2001-2005, infantry, so anything I can do to help out the brothers in arms. Oorah!

Indomitable Will
08-04-11, 9:28 pm
And forearms. Ended up getting stuck working late, so I cut forearms short and skipped abs. Jeez, it's 9:15 and I haven't eaten my post workout meal yet.

Seated Barbell Press: 5x190, 6x190

Close Grip Bench Press: 6x285, 5x290

Reverse BB Curl: 11x105

BB Wrist Curl, Behind the Back: 15x185, 14x185 Drop Set

That's it, now two days off from the gym. I gotta eat and go to sleep soon.

Indomitable Will
08-07-11, 9:04 pm
And I threw in a couple sets of calf raises. Pretty good workout. Had to get my mind right after the first weak set of squats. With the bent rows, I put on 10 more pounds than I meant to. That's maybe happened only once before in my life. I'm like, "Hmmm, that felt kinda heavy." Then I realized it and said F it, I'll kill the second set. The first set was kinda sloppy, did better with the second.

Squat: 2x345, 3x345

Pause Squat: 6x225, 7x225 Kinda disappointed with these

Bent Row: 6x345, 6x345

Close Grip Pull-up: 10xBW, 11xBW

Standing Calf Raise: 20x195, 20x235 Drop Set to 195, 145

Firedrake
08-07-11, 10:26 pm
Knockin' it down bro! Well done!

Indomitable Will
08-08-11, 9:19 pm
Knockin' it down bro! Well done!

Thanks, I'm trying. I'm dedicated to doing a powerlifting meet next year, so I'm staying totally focused.

Flat Bench: 3x310, 3x310 Goin' up, oh yeah. 315 next week.

Pause Bench: 8x225, 7x225 Same as last week. I may back off the weight slightly on these. I don't seem to be pausing as long as I used to. I like to do about a two second pause.

Standing BB Curl: 10x135, 9x135

Also did a couple sets of crunches.

Indomitable Will
08-10-11, 9:46 pm
Another late work night, just did a couple sets of deads, which kicked my ass.

Deadlift: 3x500, 2x500 Shoulda got 3 again, my mind wasn't right and ended up just about tweaking my back.

Stiff Leg Deads: 10x350

Firedrake
08-11-11, 9:37 pm
Still solid work -- long nights will mess you up. I was writing till after midnight last night, and didn't sleep great, so today's leg session, while good, seriously kicked my ass.

Just crank it up a bit next time. Yeah, lighten up on the pause bench a little, till you can explode quickly out of the bottom. As my trainer tells me "the muscles don't know what's on the bar. They only know if you're making the RIGHT muscle do the work."

Indomitable Will
08-22-11, 9:23 pm
Squat: 350 for 4
Flat Bench: 320 for 3

Pretty happy with these numbers, the bench is the best its ever been. Good stuff.

Indomitable Will
08-24-11, 10:23 pm
Another late night working. Was getting dark by the time I went out in the barn to do a couple sets.

Worked up to 500 for 4 on deadlifts and 355 for 8 on stiff legs.

Indomitable Will
09-16-11, 7:57 pm
Let's see. Did some chest the other day. Put up 335 for 2 then 345 for 1 on flat bench. That is incredible, I don't believe it.

Deadlifts yesterday: 2x515, 1x530 Sweet

Did some triceps and forearms tonight:

Close Grip Bench: 5x295, 5x295 Shoulda got 6 dammit

Reverse BB Curls: 10x105, 8x110

BB Wrist Curls, behind the back: 18x160, 13x180

Reverse Wrist Curl: 12x45, 12x45

Also did some abs.

Indomitable Will
09-18-11, 10:36 pm
Did some squats tonight. 380 for 2, then 390 for 1.

Bench press day tomorrow, then pretty much chilling the rest of the week until my big max day next sunday. Gonna max on the big three, doing 2 or 3 attempts each, like a powerlifting meet. Even gonna wear my new singlet and do videos.

Indomitable Will
10-05-11, 8:52 pm
Kicked off a new chest routine this past Saturday. I'm actually doing the old Shawn Phillips bench routine of increasing your bench 50 lbs in 7 weeks. It'll be a nice change in workout style since I've been doing the same routine for the last 6 months, just changing the number of reps I do every two months. I'll prolly tweak the routine a bit as I go. Recently maxed out on the big 3 and I'm stronger than ever.

This workout kicked it off 4 days ago:

Flat Bench: 6x275, 5x295 (2 sets), 4x305 (2 sets)

Decline Bench: 8x235, 8x255, 8x255

Side Lateral: 10x20, 10x25, 10x25

Skull Crusher: 10x75 (3 sets)

Two days ago:

Deadlift, standing on 2" block: 8x415, 8x425, 6x425 These completely kicked my ass after doing two months of 2 or 3 rep sets

Bent Row: 7x275, 7x275 Felt tired and weak

BB Shrug, behind the back: 12x235, 12x285

Standing BB Curls: 7x135, 7x135

Indomitable Will
10-05-11, 9:03 pm
Flat Bench: 3x300 (2 sets), 2x325 (2 sets), negative with 360

Weighted dips: 7x90, 6x90, 6x90

Also did rotator cuffs and abs. Gotta work calves into the new routine, prolly tomorrow and/or Monday. Still doing some fine tuning.