View Full Version : Been to Hell Time to come back

12-09-07, 11:45 pm
sup guys, I am new to ABC and will post my workout hear. Starting on 12-10. I will be doing Routine #7. until Monday lift strong later

12-09-07, 11:50 pm
sup guys, I am new to ABC and will post my workout hear. Starting on 12-10. I will be doing Routine #7. until Monday lift strong later

Solid routine bro, if you need anything just ask.

12-10-07, 5:28 pm
Just finished my workout, a little late today.
Flat Bench 5x8 up to 170lbs for 4 reps.
Incline Dumbbell 4x8 up to 50lbs
Flat Bench DB Flys 3x8 up to 20lbs
Close grip bench press 4x8 up to 70lbs

Straight Bar Curl 4x8 up to 85lbs for 8 reps
Close grip EZ Bar curl 4x8 up to 70lbs for 8 reps

I also got some No-Explode from BSN. I like it a lot.
Later dudes

12-11-07, 4:23 pm
My kicks are burning right now!!!

Squat 5x8 up to 250lb for 8 reps (I use a precore squat assisted mechine)
Leg Press 4x8 up to 370lb for 6 reps, had 350 for 8
Leg Extension 4x8 up to 180lb for 8 reps
Leg Curl 4x8 up to 100lb

Abs- I varred from the printed program a bit. Had a bud home on leave (Marines) show me his ab exercise. It is a BURNER. It is called "sweet 16s" but it ant so sweet.
You lay on your back on a mat and with booth feet together, and lifted off the ground move your legs like y were writing the numbers out, but do the 8 x2 until you get to 16. I could only do 2 sets, and wanted to vomit..... Try it guys...
until wed peace out

12-12-07, 10:45 am
Way to start strong. Keep it up. I'll definitely be checking in to see how your progression is coming.

12-12-07, 4:37 pm
Cable pull downs 4x8 up to 140 for 8 reps
Cable rows 4x8 up to 170 for 8 reps
DB Bent over lat raise 4x8 up to 30 for 7 reps
T-Bar Rows 4x8 up to 95 for 8 reps

Standing Calf Push 4x12 up to 110 for 12 reps
Seated Calf Raise 4x12 up to 90 for 12 reps

Cardio- Did some boxing drills, and speed bag drills for 30min.

I am going to try and take some body measurments next week, so I have something to compair to later on.
Thanks for the coments guys!!
Later Mike

12-13-07, 8:32 am
My current Supplement Stack:
Centrum Multivitamin
On-Whey- Strawberry
NO Xplode- Orange
Muscle Milk Bars for on the go (25g Protein)

My current Goals:
Short Term- Drop weight to around 200-205lbs, and tone
Long Term- Increase my cardio endurance level

I eat aprox 2000 cals daily, 240g of Protein, 25-35g of Fat, and 300-350 Carbs Daily
I get just about all my food groups in daily.

Any Ideas or suggestions are Welcome. Thanks Guys and Gals

12-13-07, 2:49 pm
Front Mil Press 5x12 up to 95 for 12 reps
DB Leaning Side Raises 4x10 up to 20 for 10 reps
Shoulder Press HS 5x12 up to 110 for 12 reps

Nose Breakers 4x8 up to 50 for 8 reps
Dips (Assisted) 4x8 Set at 115 for 8 reps
Tricep push down Straight bar 4x8 up to 80 for 8 reps

Straight leg lifts with 5lb db 4x12
Bent leg lifts 4x12
Incline sit ups with 25lb plate 4x12

Measurments: I took some today, not sure if I did them right, but hear goes:
Weight 240
Chest 44
Arms 14.5
Legs 24.5
Calves 16

12-14-07, 1:43 pm
Off to day for lifting, Goto work I guess....lol
Saturday- will be a Heavy Cardio day- with some HIIT in the AM and some Boxing drills in the afternoon.
Sunday - will be an off day again due to work again.
Have a good weekend guys

12-17-07, 2:54 pm
Chest + Biceps + Calves

Flat Bench 5x8/ 185 for 5 reps
Incline DB 4x8/ 55 for 8 reps
DB Flys 3x8/ 25 for for 8 reps
Wide Chest Press (Hammer Mech) 3x8/ 120 for 8 reps

Straight Bar Curls 4x8/ 85 for 8 reps
EZ Bar Curls, Close Grip 4x8/ 70 for 8reps, 80 for 8 reps

Seated Calf Push 4x12/ 110 for 12 reps
Seated Calf Raise 4x12/ 115 for 12 reps


12-19-07, 7:33 am
Legs + Abs

Squat 5x8 250 x 7 reps (last week had 250 for 8 ?)
Leg Press 4x8 for 360 x 8 reps
Leg Extesion 4x8 for 210 x 8 reps
Leg Curl 4x8 for 125 x 8 reps

For abs I did my "Not so sweet 16's" x 2 reps

Wed will be an off day--> I will do some light boxing drills

Later Guys

12-22-07, 7:16 am
Back + Calves

Cable pull downs 4x8 up to 140 for 8
Cable Rows 4x8 up to 170 for 8
HM high/low rows 4x8 up to 150 on high 100 on low

Calf Push 4x12 up to 120 for 11
Calf Raise 4x12 up to 110 for 12

Weight 241.0lbs

12-22-07, 7:25 am
Shoulders + Triceps + Abs

Standing Front Mil Press 5x12 up to 95 for 12
HS Shoulder Press 4x12 up to 120 for 12
DB Bent over lat raise 4x12 up to 20 for 12
Leaning lat raise 4x10 up to 25 for 10
Shrugs 2x10 with 45 lb plates for 10 reps

Dips Assisted 1 x max for 15 reps with 110 lb
Tricep push down 4x8 up to 80 for 8 reps
Nose Brakers 4x8 up to 50 for 8

Straight leg lifts
Bent leg lifts
Incline sit ups
Boxing situps all done for 3 sets x 10-12 reps

No workout on sat 22 or sun 23 (will do some light am cardio before work)

12-26-07, 9:19 am
Happy Holidays to all my Iron Brothers.
Hard Core lifting on christmas eve...

Chest + Biceps + Calfs

Flat Bench 5x8 for 190 at 8 reps
Incline DB 5x8 for 55 at 8 reps
Flat DB Fly 4x8 for 25 at 8 reps
Close Grip Bench HM 3x8 for 130 at 8 reps

Hammer Curls DB 3x8 for 40 at 8 reps
Straight Bar Curl 4x8 for 100 at 8 reps
EZ Bar Curl 4x8 for 80 at 8 reps

Seated Calf Push 4x10 for 125 at 8 reps
Seated Calf Raise 4x10 for 110 at 8 reps

No lifting on the 22 or 23 due to work

12-26-07, 9:22 am
I got myAnimal Owners Manual today!!!!

Just Awsome

12-27-07, 4:51 pm
Legs + Abs

Squat- 4x8 at 240 for 8
Leg Press 4x8 at 315 for 8
Leg Extension 4x8 at 230 for 8
Leg Curl 4x8 at 150 for 8

Sweet 16's ab workout

I was off on 12-25

12-27-07, 4:57 pm
I decided to do Shoulder work today vs Back.

Shoulders + Triceps

Front Mil Standing Press 4x8 for 95 at 8
Shoulder Press HM 4x8 for 130 at 8
Lat Raise 4x10 for 25 db at 8
Shrugs Smith Front/Back 4x8 for 110 at 8
Upright Rows 4x8 for 100 at 8

Nose Breakers 4x8 for 70 at 8
Tricep push downs 4x8 for 72.5 at 8
Dips assisted 4x8 for 115 at 8
db tricep ext 2x8 for 25lb at 8

I will be off on 12-28 due to work.

01-03-08, 4:58 pm
I will combine Day 12 and 13 into one post

Day 12 Sat 12-29 Cardio- HIIT 30 Min, Speed Bag Drills 30 Min

Day 13 Mon 12-31 Boxing and Grappling work 60 Min

01-03-08, 5:03 pm
I will combine Day 12 and 13 into one post

Day 12 Sat 12-29 Cardio- HIIT 30 Min, Speed Bag Drills 30 Min

Day 13 Mon 12-31 Boxing and Grappling work 60 Min

Looking good bro, how was your New Year's?

01-03-08, 5:04 pm
Chest + Abs

Bench Press 5x8 at 190 for 3 reps, 170 for 6, 150 for 8
> Weight is down since last lift from 190 to 150
Incline DB 5x8 at 60 for 8 reps
Flat DB Flys 4x8 at 25 for 8 reps
Dips Assisted 2xmax at 115 for 15, 8

Sweet 16's for ab work did 2 sets

01-03-08, 5:08 pm
Back + Calf

Lat Pull Downs 5x8 for 60 at 8 reps
> switched from pulling down to the front/chest to behind my neck
also played with switching my grip to a reverse grip, added work to my tri's and bi's
Cable rows 4x8 for 170 at 8 reps
T-Bar Rows 4x8 for 110 at 8 reps
Hight Rows HS 2x8 warm-up for 140 at 8 reps

Calf Push 4x12 for 140 at 10 reps 130 at 12
Calf Raise 4x12 for 110 at 12

01-08-08, 5:13 pm
Chest + Biceps + Calf

Flat Bench 170 for 8 reps
Incline DB 65 for 8 reps
Flat DB Flys 30 for 8 reps

Hammer Curls 45 for 8 reps
Straight Bar Curl 110 for 8 reps
EZ Bar Curl 85 for 8 reps
Seated DB Curls 35 for 8 reps

Seated Calf Push 150 for 8 reps
Seated Calf Raise 120 for 8 reps

I kinda can't count if you have been reading I got my day #s f... up, so just look at the weight and reps lol

01-08-08, 5:15 pm
Legs + Abs

Squat (Hack) 240 for 8 reps
Leg Press 325 for 8 reps
Leg Ext 210 for 8 reps

Abs- Sweet 16's x 2 sets

01-14-08, 12:24 pm
1-9-08 Currenty Weight = 241.5

Cable Pull Downs 60 for 8 reps
Cable Rows 170 for 8 reps
T-Bar Rows 140 for 8 reps
HM Iso-Lateral High Rows 4x8 210 for 8 reps
HM Iso-Lateral Low Rows 4x8 160 for 8 reps

Calf Push 170 for 12 reps
Calf Raise 112 for 10 reps

Abs- Sweet 16's

01-14-08, 12:28 pm

Shoulder Press HM 160 for 8 reps
Lat Raise DB 25 for 7 30 for 6 reps
Shrugs Smith 115 for 8 reps
Up Right Rows Cable 4x8 57 for 8 reps
Up Right Rows Barbell 110 for 8 reps

Dips Assisted 110 for 8 reps
Nose Breakers 75 for 6 80 for 8
Push Downs 80 for 8
Kick Backs DB 20 for 8 25 for 7

Light boxing workout- Heavy bag

01-14-08, 12:36 pm
hey big guy, whats going on?

01-18-08, 8:58 am
Sorry Guys, I haven't posted in awhile. I have been prety sick and have been on my back. Starting to get better.
Keep going strong....

01-27-08, 5:03 pm
Sorry it's been a long time since I have written bro's
I had an work injury and have been sick for the past weeks. I am going to try my first lifting session tomarrow. I will post when I am done. Take care and lift heavy

02-10-08, 4:28 pm
Sup Guys and loyal readers, I have been cleared and I am back. Starting on Mon 2-11 will be my first lift day since about a month ago when I had an injury at work.
I added about 10lbs of flab while I was layed up. I cant wait until Mon. Starting with Chest
Later Dudes

02-11-08, 3:55 pm
Took it easy today, Did some light boxing drills, and ran about 1.5miles.
Feals great to be back at the gym

02-11-08, 3:57 pm
Took it easy today, Did some light boxing drills, and ran about 1.5miles.
Feals great to be back at the gym

Good to see you back on the grind bro. Not too much longer and the ABC event will be upon us. Trust me, after an event you'll walk away with a renewed sense of motivation. Hope to see you there bro.

02-13-08, 8:56 am
Took it easy to day, Noticed my weights droped since my injury, I will have to get them back up...

Flat Bench 5x8 120 for 8 reps
Incline DB Press 5x8 55 for 8 reps
Flat Flys 4x8 25 for 7 reps

Standing Curls DB 2x8 40 for 8 reps
Seated Curl DB 3x8 for 25 reps

Seated Calf push 4x8 150 for 7 reps
Seated calf raise4x10 110 for 8 reps

Thanks for the suppory bro's. Lift Hard

02-26-08, 3:55 pm
Boxing and MMA workout today.
45 min total,
Speed Bag, Punching Drills, alligator push ups, and sweet 16's (ab workout)

I had the flu over the weekend, and will be back on the grid Iron on Wednesday

02-27-08, 4:55 pm
Tryed something a little different from my normal leg day.
I ran stairs with all my fire fighter gear on for 15 min.
then did some ab stuff.

Thats it for to day until Thursday lift hard

04-18-08, 12:01 pm
Fellow Iron brothers and sisters, I am back. It has been a long while since I stoped posting. Many things happening, ok ok i know "Excuese are like assholes every body has one" lol, lol
but anyway Found out I am going be a dad, that is some scary shit. Starting Monday I will be posting my lifts regularly so check back. Ok no more reading this sappy crap GO LIFT!!

04-21-08, 4:20 pm
No weights to day. I ran 1 mile, and completed about 60 minutes of boxing drills and some grapling work. I will hit the weights on Tuesday.
Boxing Drills--> Speed Bag, Heavy Bag work, gator push ups, and the 3 sets of "sweet 16s" Grapling work--> avoiding submissions, and getting out of submissions.

04-24-08, 5:06 pm
Been sick the past few days, But did Cardio, abs to day. Fealing a bit better today.
Ran 1.5 Miles today, and did some boxing drills (Heavy bag and speed bag work).
Can't wait until MN ABC gathering on 5-2!
Have a good weekend

08-22-08, 4:35 pm
Hey all, I started lifting again this week. Boy I sure have chunked up since my injury. I need to get my ass moving again. Stay tuned for my workouts. Later

12-11-08, 9:49 am
This is a new start for me. This is my D -Day.
I will be hitting Routine 7 from the Animal Owner's Manual.

12-12-08, 4:18 pm
Had a rest day. Boxing workout on Sat/Sun

12-14-08, 7:46 pm
Boxing Day. Did boxing drills with a heavy bag and speed bag. I also had an itch and did some wall squats...

12-15-08, 11:39 am
This is my start, MY D-Day , thus weights will be a little on the low side.

Flat Bench (5x8)
105x8, 125x8,135x8,145x8, 150x6

Incline DB (4X8)

Flat Bench DB Fly (4x8)
15x8, 20x8, 25x8

Close Grip Bench (4x8)
55x8, 75x8, 85x8

No Cardio to day, Had to shovel show and Ice in the -10 morning hear...

12-16-08, 11:27 am
Worked Biceps this morning.

Barbell Curls (4x8)
65x8, 70x8, 75x8, 75x7

Reverse Cable curls (3x8)
60x8, 60x8, 70x8

Run the Rack
8 Reps Starting at 45-5lbs

For Abs I did the Sweet 16 x2 sets, (They are not all that sweet lol)

12-18-08, 4:12 pm
I did not lift the past few days. Got slamed at work...
Planing on Friday Shoulders

Started my Pack yesterday
Animinal Pack
Animinal Cuts
Whey Protein


12-19-08, 9:41 am
Shoulders this morning

Front Mill Press (5x12)
85x12, 85x12, 90x12, 100x12, 90x12

DB Press (5x8)
25x8, 35x8, 40x8, 40x8, 45x8

Up-Right Rows (4x12)
65x12, 75x12, 75x12, 80x12

DB Bent Over Lat Raise (4x12)
20x12, 20x12, 25x12, 30x12

Front/Side Lat Raise (3x8)
15x8, 15x8, 20x8

12-22-08, 11:39 am
Chest + Calves

Bench (5x8)
135x8, 135x8, 140x8, 140x8, 150x7

Incline DB Press (4x8)
45x8, 45x8, 50x8, 55x8F

Cable Fly's (3x8)
30x8, 40x8, 45x8

Close Grip Bench (4x8)
85x8, 85x8, 90x8, 95x7

Seated calf raise w tricep bar (4x12)
70x12, 70x12, 80x12, 90x12

Calf raise w leg press (4x12)
90x12, 190x12, 200x12, 200x12

weight 245

12-23-08, 9:50 am
Biceps and Triceps

Barbell Curls (4x8)
70x8, 80x8, 80x8, 85x8

Rev Cable Curls (3x8)
70x8, 70x8, 80x8

Tricep Bar Curls (4x8) I like this bar because it keeps my arms close to my body
40x8, 40x8, 50x8, 55x8

Nose Breakers with tricep bar (4x8)
40x8, 60x8, 70x8, 70x8

Dips (4x8) This is one of my goals to > the reps
3, 4, 6, 6

Rope Push Downs (4x8)
70x8, 70x8, 80x8, 80x8

Abs- 2 Sets of Sweet F..ing 16's

12-24-08, 8:19 am

Squat (5x8) I need a lot of work in this dept. This is one of my 09 goals, to become more confident at squating, to squat right, and make gains...
45x8, 78x8, 85x8, 85x8, 105x8

Leg Press (4x8)
230x8, 230x8, 250x8, 370x8

Leg Ext (4x8)
50x8, 50x8, 75x8, 85x8

Lundge (3x12 Step)
25x12, 25x12, 25x12

Have a good Christmas!! Eat lots of good stuff..

12-26-08, 1:09 pm
Decided to take christmas off. Hope all my fellow animals had a good christmas..

Back + Calves

Pull Downs (4x8)
70x8, 100x8, 100x8, 110x8

DB Rows (4x8)
30x8, 30x8, 40x8, 40x8

Rack Pulls (4x8)
115x8, 115x8, 135x8, 135x8

BB Shrugs (3x8)
115x8, 135x8, 135x8

Cable Rows (4x8)
110x8, 120x8, 120x8, 130x8

Leg Sleed Calf Push (4x12)
230x12, 280x12, 280x12, 300x12

Seated tricep bar calf raise (4x12)
90x12, 90x12, 100x12, 110x12

Cardio-- Stair Stepper (w Firefighter air pack aprox 45lbs)

12-29-08, 10:01 am
Shoulders + Abs

Front Mill Press (5x8)
90x8, 95x8, 95x8, 100x8, 105x8

DB Press (5x8)
40x8, 40x8, 45x8, 45x8

Upright Rows (4x8)
80x8, 80x8, 85x8, 90x8

Bent Over Lat Raise (4x8)
20x8, 25x8, 25x8, 30x8

F..ing Sweet 16, 2 Sets

No Cardio

12-29-08, 10:07 am
Chest + Calves

Bench (5x8)
140x8, 140x8, 145x8, 150x8, 155x8

Incline DB (4x8)
50x8, 55x8, 55x8, 60x8

Cable Fly's (3x8)
40x8, 60x8, 70x8

Close Grip Bench (4x8)
70x8, 95x8, 100x8, 110x8

Leg Sleed Calf Press (4x12)
300x12, 300x12, 310x12, 320x12

Seated Tricep Bar Calf Raise (4x12)
190x12, 190x12, 200x12, 205x12

1 Mile Run
Took Sunday 12/28 Off

12-30-08, 1:06 pm

BB Curls (4x8)
80x8, 80x8, 85x8, 90x8

Standing DB Curls (3x8)
35x8, 35x8, 40x8

EZ Bar Curl (4x8)
40x8, 40x8, 50x8, 55x8

Nose Breakers (4x8)
70x8, 70x8, 75x8, 75x8

Dips (4x8)
7, 6, 7, 8 * I did 8!!

Rope Push Downs (4x8)
70x8, 80x8, 80x8, 90x8

Run 1 mile

12-31-08, 9:52 am
Squat (5x8)
85x8, 85x8, 90x8, 95x8, 100x8

Leg Sled (4x8)
320x8, 340x8, 360x4, 400x1

Leg Extensions (4x8)
85x8, 85x8, 95x8, 110x8

Lunge (4x8) ok I usualy do DB's but there was a f..ing group circle party on the DB rack this morning. So I got pissed and did lunges with an olympic bar..
45x8, 50x8, 55x8, 55x8
I kinda liked it..

Abs- Sweet Fucking 16's x 2 sets

Have a good New Years and be safe..

01-02-09, 10:01 am
Happy New Years guys

Pull Downs (4x8)
110x8, 110x8, 120x8, 120x8

Rack Pulls (4x8)
145x8, 150x8, 155x8, 160x8

DB Rows (4x8)
40x8, 40x8, 45x8, 50x8

BB Shrugs (4x8)
135x8, 145x8, 145x8, 150x8

Leg Sleed Calf Push (4x12)
320x12, 320x12, 330x12, 330x12

I need to look into different calf exercises, due to a lack of equipment available for calf exercises where I lift at now

1 mile run
Took Thursday 1-1 off

01-02-09, 11:04 am
keep the hard work into the new year

01-02-09, 12:25 pm
keep the hard work into the new year

Thanks Bro

01-03-09, 6:03 pm
Shoulders + Abs + Cardio

Front Mil Press (4x8)
100x8, 100x8, 110x8, 115x8

DB Shoulder Press (4x8)
40x8, 45x8, 50x6, 45x7

Up Right rows (4x8)
85x8, 85x8, 90x8, 95x8

Bent Over Lat Raise (4x8)
25x8, 25x8, 30x8, 30x6

2 Sets of Fucking Sweet 16's (If you are woundering WTF these are just ask)

Stair Stepper with fire fighter gear 20 Min

Have a great weekend ..

01-03-09, 7:52 pm
nice solid work out

01-05-09, 10:45 am
Chest + Calves

Bench (5x8)
155x8, 155x8, 160x8, 170x8, 175x5

Incline DB Press (4x8)
50x8, 55x8, 55x8, 60x8

Flat DB Flys (4x8)
15x8, 15x8, 20x8, 25x5, 20x8

Close Grip Bench (4x8)
110x8, 110x8, 120x8, 125x8

Leg Sleed Calf Push (4x8)
230x12, 320x12, 320x12, 320x12

Standing Calf Raise holding a DB's
35x12, 45x12, 50x12, 50x12

No Cardio today
I took 1/4 Off

01-06-09, 10:04 am

BB Curls (5x8)
95x8, 95x6, 85x8, 85x8, 90x7

DB Curls (4x8)
35x8, 35x8, 40x8, 40x8

EZ Bar Curls (4x8)
60x8, 60x8, 70x8, 75x8

Nose Breakers (4x8)
70x8, 70x8, 75x8, 80x8

Dips (4 sets)
5, 5, 6, 8

Rope Push Downs (4x8)
90x8, 100x8, 100x8, 110x8

kinda had an off morning. My eating got screwed last night while working.. I need to self right my self today.

01-07-09, 10:03 am
Legs + Abs

Squat (5x8)
90x8, 90x8, 95x8, 100x8, 110x8

Leg Sleed (4x8)
360x8, 360x8, 380x8, 400x4

Leg Ext (4x8)
70x8, 80x8, 90x8, 95x8

Lundge (3x8) Barbell (8 is the # of steps)
45x8, 45x8, 55x8

Abs- 1 set of Funcking sweet 16's

No Cardio today

01-08-09, 9:28 am

Pull Downs (4x8)
120x8, 120x8, 130x8, 130x8

DB Rows (4x8)
45x8, 50x8, 50x8, 55x8

Rack Pulls (4x8)
160x8, 160x8, 170x8, 175x8

BB Shrugs (3x8)
115x8, 115x8, 120x8

Run 1 Mile

01-09-09, 12:12 pm
It is Friday. I am on Day 20!

Shoulders + Abs

Front Mill Press (5x8)
85x8, 95x8, 110x8, 110x7, 120x4

DB Press (5x8)
35x8, 40x8, 40x8, 45x8, 50x6

Upright Rows (4x8)
90x8, 90x8, 95x8, 100x8

Bent Over Lat Raise (4x8)
20x8, 20x8, 25x8, 30x7

Abs -- Sweet Fucking 16's x 2 sets ..

03-03-09, 5:11 pm
Hey all, I am back after some time off (Family things). Will start posting my workouts again.

03-16-09, 4:13 pm
Light Chest Work
Bench, Flys

More to come/ Look forward to

03-23-09, 3:37 pm
Chest (A light Day)

Bench 4x8
145x8, 150x8, 155x8, 165x7

Incline Bench 4x8
30x8, 30x8, 35x8, 45x8

Flys 4x8 (I alt between flat and incline, One week flat, the next incline)
15x8, 15x8, 20x8, 25x7

Close Grip Bench 3x8
85x8, 90x8, 95x8

Light Cardio

03-23-09, 3:39 pm
Comment Please

Shock Therapy
Why Protein

03-24-09, 10:34 am

BB Curls 4x8
65x8, 65x8, 75x8, 85x8

Standing DB Curls 4x8
30x8, 35x8, 35x8, 40x8

Skull Crushers 4x8
55x8, 65x8, 65x8, 75x8

Push Downs 4x8
80x8, 80x8, 90x8, 95x7

Dips 4 sets (no weight)
6, 6, 7, 8

Cardio Run 1 Mile

03-24-09, 11:48 am
Looking good bro, glad to see you were able to make it back to the gym. The stack you're running looks good as well, and as long as your diet stays in check you should tone up nicely using the CUTS.

03-24-09, 12:04 pm
Looking good bro, glad to see you were able to make it back to the gym. The stack you're running looks good as well, and as long as your diet stays in check you should tone up nicely using the CUTS.

Thanks for the words bro

03-26-09, 11:25 am
Pull Downs 4x8
70x8, 80x8, 80x8, 90x8

Rack Pulls 4x8
95x8, 100x8, 115x8, 125x8

DB Rows 4x8
35x8, 40x8, 45x8, 45x8

BB Shrugs 4x8
75x8, 75x8, 80x8, 85x8

Cardio 20 Min HITT
Boxing workout tonight

03-27-09, 11:15 am
Front Mil Press 5x8
85x8, 95x8, 105x8, 105x8, 110x6

Upright Rows 5x8
70x8, 75x8, 80x8, 85x8, 85x8

DB Press 4x8
35x8, 45x8, 45x8, 50x6

Side Lat Raise 4x8
15x8, 20x8, 20x8, 25x8

Cardio 30 Min

03-29-09, 4:14 pm
Had an Awsome boxing / cardio workout today. Hit it hard for an hour.
Heavy Bag, Speed Bag work and yes I made my ass run about 2 miles today.

03-30-09, 10:42 am
Chest Day

Bench (I wanted to do Barbell press, but some Fuck nut was sitting on the bench watching TV! I was in the grove or I would have told him to be beat it) We only have 1 bench at the fire station..
So I did dumbbell Press

DB Press 4x8
50x8, 55x8, 60x8, 65x7

Flay Fly's 4x8
15x8, 20x8, 20x8, 25x8

Incline DB 4x8
40x8, 45x8, 45x8, 50x8

Pull Overs 4x8
45x8, 50x8, 60x8, 60x8

Cardio Ran 1 Mile

04-01-09, 11:38 am
Back + Abs

Pull Downs 4x8
80x8, 80x8, 90x8, 100x8

Rack Pulls 4x8
120x8, 125x8, 135x8, 140x7

DB Rows 4x8
40x8, 45x8, 50x8, 55x8

BB Shrugs 4x8
95x8, 105x8, 115x8, 120x8

Abs= 2 Sets of Sweet 16's

04-02-09, 10:13 am

Front Mil Press 4x8
125x8, 125x8, 130x8, 135x7

Up Right Rows 4x8
85x8, 90x8, 95x8, 100x7

DB Press 4x8
40x8, 45x8, 50x8, 50x8

DB Side Late Raise 3x8
15x8, 15x8, 20x8

Cardio- Run 1mile

04-02-09, 5:10 pm
I just got my "Your Journey Book" in the mail. It kicks ass. I should have ordered more than one. Great design and Cover.

04-03-09, 11:09 am
Nose Breakers 4x8
65x8, 75x8, 75x8, 80x8

Rope Push Downs 4x8
90x8, 100x8, 100x8, 110x8

Dips (Non Weighted) 4 sets max reps

BB Curls 4x8
75x8, 75x8, 85x8,90x7

DB Curls 4x8
35x8, 35x8, 40x8, 45x8

Rev Rope Curls 3x8
60x8, 60x8, 70x8

No Cardio today.

04-08-09, 9:38 am
Bench 4x8
145x8, 145x8, 155x8, 165x8

DB Fly's Flat 4x8
15x8, 20x8, 20x8, 25x8

DB Incline 4x8
40x8, 45x8, 45x8, 50x7

Close Grip Bench Press 4x8
85x8, 85x8, 90x8, 95x8

Run = 1 mile

Sat 4th = 1 mile run
Sun 5th = Boxing work (Speed & Heavy bag work)
Mon 6th = OFF

04-08-09, 9:44 am
Pull Downs 4x8
80x8, 80x8, 90x8, 100x8

Rack Pulls 4x8
135x8, 135x8, 140x8, 145x8

DB Rows 4x8
45x8, 45x8, 50x8, 55x8

BB Shrugs 4x8
115x8, 120x8, 125x8, 130x8

Abs= 2 Sets Fucking Sweet 16's

Light Cardio - Biking

04-09-09, 11:40 am
No lifting today.
Cardio ran 1 mile this morning.
Had a box this morning, So I guess I got a lot of cardio in.

(A box is a structure fire)

Have a great day

04-10-09, 10:05 am
Skull Crushers 4x8
60x8, 60x8, 70x8, 75x8

Rope Push Downs 4x8
90x8, 100x8, 110x8, 110x8

Dips 4 Sets
7, 7, 8, 8 No Weight

BB Curls 4x8
80x8, 85x8, 85x8, 90x8

DB curls 4x8
40x8, 45x8, 45x8, 50x6

Run 1 Mile
Have a great weekend.

04-11-09, 12:00 pm
I decided to go for a run this morning. It is nice out, So I got my ass out of bed and ran 1.5 miles, and then decided to do some boxing. Nice way to start the day

04-13-09, 11:54 am
DB Bench 4x8
50x8, 55x8, 60x8, 65x8

DB Fly's Flat 4x8
20x8, 25x8, 25x8, 30x8

Incline DB Press 4x8
45x8, 45x8, 50x8, 55x8

Close Grip Bench 4x8
90x8, 95x8, 95x8, 100x8

No Cardio

04-14-09, 9:58 am
Rack Pulls 4x8
140x8, 145x8, 150x8, 155x8

Pull Downs 4x8
90x8, 100x8, 110x8, 110x8

DB Rows 4x8
50x8, 55x8, 55x8, 60x8

Shrugs BB 4x8
125x8, 130x8, 130x8, 135x8

abs- 2 Sets of Fucking 16's

I ran 1 mile this morning

04-15-09, 11:12 am
No iorn today, I switched it this week for the MN ABC gathering on Sat.
I did manage to run 1.5 miles today, and do some abs-core work.
yep I did my "F" ing Sweet 16's

My stack is going well, I got a sample pack of pump I am going to try on Sat also.

Have a great day

04-17-09, 11:35 am
Front Mill 4x8
105x8, 105x8, 110x8, 120x8, 125x8

Upright Rows 4x8
90x6, 85x8, 85x8, 90x8

DB Press 4x8
40x8, 40x8, 45x8, 50x5

DB Lat Raise 3x12
10x12, 10x12, 15x12

Abs- Leg Raises 2 sets of 12
Crunch 2 sets of 20

Got my new dip belt and just had to try a couple of sets
works great..
Sat the 18th is the MN ABC event, I can't wait

04-20-09, 10:45 am
DB Bench 4x8
50x8, 55x8, 60x8, 65x8

Flat DB Fly's 4x8
20x8, 25x8, 25x8, 30x8

Incline Press DB 4x8
40x8, 45x8, 45x8, 50x8

DB Pull Overs 3x8
50x8, 50x8, 55x8

No Cardio today

4-18 Attended MN ABC event- and worked my Arms to a pulp!
4-19 Did a light boxing workout. Not sure if my arms feel better or worse.
It's all good !!

04-21-09, 10:49 am
Had a house fire last night, So I got my cardio in.... lol

Rack Pulls 4x8
135x8, 145x8, 150x8, 160x8

Lat Pull Downs 4x8
110x8, 120x8, 120x8, 130x8

DB Rows 4x8
40x8, 45x8, 50x8, 50x8

Shrugs 4x8
105x8, 110x8, 120x8, 125x8

Hyper Ext 2x15

2 Sets Fucking sweet 16's
3 Sets 20 Reps - Crunchs

04-23-09, 10:49 am
Sleed 4x8
180x8, 270x8, 270x8, 300x8

Curl 5x8
50x8, 100x8, 110x8, 115x8, 125x8

Calf Raise w DB 5x12
40x12, 40x12, 45x12, 45x12, 50x12

Lundge w BB 4x8
45x8, 45x8, 45x8, 55x8

Calf Push on Sleed 4x12
90x12, 90x12, 100x12, 110x12

Ran 1.5 Miles to day. Thats sucks....

04-23-09, 10:51 am
Front Mil Press 4x8
115x8, 115x8, 120x8, 125x8

Upright Rows 4x8
85x8, 90x8, 90x8, 95x8

DB Press 4x8
40x8, 45x8, 45x8, 50x8

Lat Raise 4x8 (Side/Front)
15x8, 15x8, 20x8, 20x6

No Cardio or Abs today...

04-24-09, 9:50 am
Skull Crushers 4x8
70x8, 70x8, 80x8, 85x8

Rope Push Downs 4x8
100x8, 110x8, 110x8, 120x8

Close Grip Bench 4x8
105x8, 125x8, 125x8, 135x8

Dips 4 Sets
7 reps no weight, 8 Reps w 10 lb plate
8 Reps w 15 lb, 10 Reps no wight

BB Curls 4x8
80x8, 85x8, 85x8, 90x8

DB Curls 4x8
40x8, 45x8, 45x8, 50x6

Hammer Curls 3x8
35x8, 40x8, 40x8

No Cardio
Have a great weekend

04-27-09, 1:03 pm
Bench 4x8
155x8, 155x8, 160x8, 165x8, 175x4
Got in the grove and did't want to stop

Flat DB Fly's 4x8
20x8, 25x8, 25x8, 30x8

DB Incline Press 4x8
45x8, 50x8, 50x8, 55x8

Pullovers 3x8
55x8, 60x8, 65x8

Cardio- Bike 30 Minutes
Took the whole weekend off

Current weight this morning was 245.0 lbs

04-29-09, 11:11 am
Took Tuesday off
I played around with the weight today.

Rack Pulls 4x_
150x8, 135x8, 112x12, 95x14

Lat Pull Downs 4x_
110x8, 100x8, 90x12, 80x15

DB Rows 4x_
45x8, 40x10, 40x12, 35x16

Shrugs 4x_
115x8, 95x10, 95x12, 80x16

Abs- 2 Sets of Fucking Sweet 16's
2 Sets of Crunches 16 Reps

Ran 1 Mile Last Night, No Cardio today

04-30-09, 11:33 am
DB press 5x8
35x8, 40x8, 45x8, 50x4, 45x10

Upright Rows 4x8
75x8, 75x8, 80x8, 80x8

Lat Raise 4x8
15x8, 20x8, 20x8, 25x6

Abs- 2 Sets of 16's
Cardio - Run 1 Mile

05-01-09, 5:33 pm
Push Downs 4x8
100x8, 100x8, 110x8, 120x8

Skull Crushers 4x8
65x8, 70x8, 75x8, 80x8

Dips 4 Sets (All Sets done w 1 10lb plate)

Close Grip Press 4x8
85x10, 95x8, 105x8, 110x7

BB Curls 5x8
85x6, 65x8, 65x12, 50x14, 45x20

Hammer Curls 3x8
30x8, 35x8, 40x8

No Cardio
Have a nice weekend.
Monday I start a new routine

05-06-09, 7:30 pm
On Vacation this week. So I am taking a week off the weights, and I am working on a new split, Starting again next week.

06-16-09, 11:08 am
Been away doing Cross Fit. Trying to increase my cardio endurance. I am going to start hitting the weights again. Stay tuned.

06-17-09, 12:48 pm
Did a cardio/weight circuit today. More to get the heart rate up.

Stair climber at Level 8 (5 Stories)
Cable Curls 3sets 8 reps
50x8, 50x8, 50x8
Rope push downs 3 sets 8 reps
60x8, 60x8, 60x8
Upright Row with over head press BB 3 sets 8 Reps
65x8, 65x8, 65x8
Push Ups 20

Did this circuit 3 times with a 45 sec rest between each set. Oh I had a Fire Fighters air mask on (45lbs)..

06-18-09, 10:57 am
I find myself still doing some cross fit. This morning I did

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
25 Pull-ups
20 Wall-ball shots
15 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

I ran .5 mile for warmup and cool down.

10-23-09, 10:48 am
I have been back and forth, on my Journey. I seem to wite my wourkouts down, and then stop. So I am back, and one of my gols is to stay with it.
It seamed like a good week, since I started a cardio conditioning program at work.

My current stack is the:
Shock Therapy

03-25-10, 12:58 pm
Just push that fucking red "Easy" button. Ok
I need to fix my head, get back in the life style of lifting!

I am starting with a modified Workout #7, due to my shift work.

My current stack is the:
Shock Therapy

Current Weight 240lbs

Stay tuned bro's

02-08-11, 3:54 pm
Just push that fucking red "Easy" button. Fuck my "Easy" button is busted!! Shit
Time to get back in the life style of lifting! Read the living to get motivated, Play Utube vids of Frank Mcgrath, that crap will get you/me motivated..

Doing Workout #7

My current stack is the:
Shock Therapy

Current Weight 230 lbs

Stay tuned bro's

02-08-11, 6:05 pm
Cardio, 1 mile run
Thats it for today, Wed is a new day...

02-10-11, 6:20 pm

Seated DB Press 3x8 45,50,55
1 Arm Lat Raise 3x12 20,25,30
Up Right Rows 3x8 85,95,100
Military Press (Smith) 3x8 85,105,115
Leaning Lat Raise 3x12 20,25,30

Felt Great, good workout today. Arms are on tap for Friday.

02-11-11, 8:48 pm
Arms (Busy day at the station, never got my full arm workout in)

BB Curls 4x8 85,95,105,105
Incline DB Curls 4x8 25,30,35,40
EZ Bar Curls 3x8 85,95,100

02-13-11, 8:49 pm
I actualy ran today. I Fucking hate cardio... But that is what I also need. Ran 1 mile today. That is it, no more!
Monday the 14 will start my 18 week travel from Hell. Monday will be week 00 day 01.. Leg Day
I have added Flex to my stack, Started it today.. Until then. later brothers

02-14-11, 5:48 pm
Leg Day..
Leg Sled 4x8 180, 270, 360,410
BB Squat 4x8 95,135,95,135
Leg Ext 3x12 75, 95,100,105

Calf Push Leg Sled 4x12 90, 180, 230, 230
Standing DB Claf Raise 4x12 55,55,55,60

Abs 4 x15
Leg Raise
Sweet 16's (They are no so sweet)

No Cardio Today..
Good lifting day, shitty work day, Tuesday is chest day...

02-15-11, 6:55 pm
Chest Day
Flat Bench 5x8 125,175,180,215,220
Incline DB 4x8 50,55,60,65
Cable Fly 4x8 70,80,90,100
Rev Grip Bench 3x8 55,65,65
Decline DB 3x8 35,45,55

All in all it was a good day. I can sure feel my abs today. We will just half to wait and see how my chest is feeling on Wednesday.

02-16-11, 3:57 pm

Sorry Pic is a little blurry

02-17-11, 9:03 am
Pulldown Narrow Grip 4x8 110,120,130,140
T-Bar Rows 3x10 90,90,110
Cable Rows 4x8 140,150,160,170
Hyper Ext 3x10 No Weight
Bent Over Rows BB 4x8 55,65,75,75

Had a good day, It is just one day closer to Saturday.

02-17-11, 7:20 pm
BB Curls 4x12 95,100,105 x3, 115x2,100x5
Rope Curls 4x12 70,80,80,90
Rev BB Curls 4x8 45,55,55,65
1 Arm DB Preacher Curl 4x8 25,25,30,35

Skull Crusher 4x10 65,65,75,75
Push Downs 4x10 80,100,110,120
Overhead Rope ext 4x10 60,70,80,90

Fucking ran 1 mile (I don't like cardio) Have I said that before..

Had a good day, and a good lifting session.

02-18-11, 6:01 pm
Shoulders / Abs
DB Press 5x8 40,45,55,55,60
Mil Press 5x8 80,85,105,115,120x5
1 Arm DB Lat Raise 3x10 20,25,30
BB Up Righ Rows 4x10 95,105,110,110x6
Leaning Lat Raise DB 3x8 20,25,30

Abs 3 sets
Leg Raise
Sweet 16's

It was a good day, It was Friday. Week 2 Starts on Monday..

02-22-11, 6:19 pm
Chest Day
Flat Bench 5x8 120,170,190x4,200x2,170x6
Incline DB 4x8 40,45,50,55
Cable Fly 4x8 90,100,110,110
Rev Grip Bench 3x8 65,65,70
Pull Overs 4x8 50,50,55,60
Dips Body Weight to max reps x3 15,8,6
(Not sure where this should be in my workout, I will half to do some research. My arms felt like fucking butter when I got to the dips.)

I missed lifting on Monday, I did get some abs/ and cardio in. Minn Mother nature decided my time would be better spent going to car crashes all day with the foot of snow we got people forgot how to drive.., insetad of working my legs...

02-24-11, 9:06 am
PullDown Wide Grip 5x8 100,120 x10, 110x8, 100x6
Deads 4x8 205,205,225,275
T Bar Row 4x8 90,115,115,120
Cable Rows 4x8 140,140,150,160
Hyper Ext 3x12

Cardio- 30 Min running. (Run Forest Run) I have cardio

It was a Good Day

02-24-11, 6:19 pm
BB Curls 4x12- Failure 100,85,702,55,45
Rope Curls 4x12- F 80,70,60,50
Rev BB Curls 4x12-F 45,55,65,45
1 Arm Curls Preacher 4x8-F 25,30,35,20

Skull Crushers (Tricep Bar) 4x12 60,70,80,85
Push Downs 4x12 110,120,130,140
Over Head Rope Ext 4x12 90,100,110,110

Cardio- Ran 1 mile this morning before my shift.

Some Drop Sets on the Bi's today. My arms feel like rubber. It was a good day in the gym. No one else there, I had the whole place to my self.

02-25-11, 5:51 pm
Mil Press 5x8 85,95,125,135,135
DB Press 5x8 34,40,40,45,50
1 Arm Lat Raise 3x10 20,25,25,
BB Upright Rows 4x10 65,85,90,100
Leaning Lat Raise 3x10 20,25,25

Ran 1 mile.
Had a good day, Week 2 of my 18 week change is done, I feel great, and all my muscles hurt (In a good way).
We will see how motivated I am to lift next week. I have a shit week at work. Lots of schooling all day.. I am ANIMAL

02-27-11, 2:03 pm
Ran 1 mile outside today.. in the snow... How fucked up is that? oh and it is only 25 above out.
Cardio: I shoveled snow and did't even start the snowblower..

02-28-11, 6:03 pm
Sled 4x8 180,270,280,300
Squat 4x8 85,95,105,130
Leg Ext 4x8 100,100,85,60 Drop Set

Standing Calf raise with DB 4x10 55,55,55,55
Calf Push Sled 4x10 230,230,230,230

Busy day, but able to get legs in..

03-07-11, 5:25 pm
My days got all fucked up with work. A Monday to start fresh...

Flat Bench 5x8 125,165,175,200,215
DB Incline 4x8 55,55,60,65
Cable Fly 4x8 110,115,120,120
DB Pull Over 4x8 50,55,55,60
Rev Grip Bench 3x8 85,85,90
Dips 3 Sets Max 8,6,4 (Body Weight) Those numbers kindof suck ass. Need to do more...

03-08-11, 5:58 pm
I am all fucked up, the last post "Chest was done on 7 March, not the 4th....

Ok Back today
Pulldows Narrow 4x8 130,130,140,140
Deads 3x8 135,135,145
T-bar 3x8 100,100,100
Cable Rows 3x8 150,150,160
DB Rows 3x8 50,55,55

No Cardio

03-09-11, 5:57 pm
Time to kick it in the but

BB Curls 4x12 85,75,65,45 - 45 lbs for max 16
Rev BB Curls 3x12 45,50,55
Sitting DB Curls 3x12 25,30,30 (A new exercise, I did not like it, too much back arch)
Standing DB Curls 4x8 Each Arm 4 times a set 20,20,20,25

All my Tricep reps were > to 12
Tricep Bar Skull Crushers 4x12 60,40,40,30
Push Downs Narrow V Handle 4x12 100,110,120,130
Over head rope 4x12 100,90,80,70
Dips 3 Sets Max Reps

03-10-11, 5:54 pm
Mil Press 5x8 85,105,110,115,120
1 arm Front DB Raise 3x12 25,30,35
BB Upright Rows 4,8 75,85,85,90
Leaning DB Side Lat Raise 3x12 20,25,30
Bradford Press 4x8 45,55,55,60 (45lb Bar)

Good day, Shoulders feel pumped up!

03-15-11, 6:41 pm
Mon the 14-- Cardio, and abs

Tue Chest
Bench 5x8 125,125,175,195,200
DB Incline 4x8 45,50,55,55
Cable Fly 4x8 70,80,80 --> DB Incline Fly 25,30
DB Pullovers 4x8 55,60,65,70
Dips Max to Failure 3 sets 12,8,8 No Weight

I felt good today,WE will see about Wed. I will start running 1 mile in the morning along with ab work, and then lift at night. This is the start baby

03-17-11, 6:05 pm
Wed was an off day

Today Arms
BB Curls 4x8 65,75,85,95,105
Rev BB Curls 3x12 45,55,60
Hammer Curls 4x12 30,35,40,45
Con Curl 4x8 25,30,35,35

Skull Crusher 4x12 40,40,45,45
Push Downs 4x12 110,110,120,130
Overhead Rope 4x12 100,100,110,110
Dips Max 3 Sets 15,12,6 No Weight

Bike 30 Minutes In the AM, Lifted in the PM
Had a good day.. Friday is near!!

03-18-11, 5:43 pm
Week 5 is over!!! I feel good

Shoulders today
Front Mil Press 5x8 75,85,105,115,120 to F @ 5 reps
1 arm DB front raise 3x8 20,20,25
BB Upright Row 4x8 65,85,85,95
Bradford Press 4x8 45,55,65,45
Leaning DB Raise 3x8 20,25,25,30