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Cstlfx
01-03-08, 7:22 pm
Time to start things out on the right foot. One of my resolutions was to start a log for this year, now I'm getting it going. I'm 67.5 inches tall, 210 lbs, 20% bf. Right now i'm doing a stack of Pak, Nitro, and Cuts. I'm cutting for a month because I have nothing going on, its a lot easier to cut when college isnt in session.

Today was chest day with some forearm work, cause the gym wasnt open yesterday when chest is supposed to be:

Incline DB Press: 15/50, 12/75, 10/90, 8/105
Flat DB Press: 12/75, 10/80, 8/85
Incline Fly: 12/35, 12/40, 8/45
Cable Crossover: 15/28, 12/35, 10/40
DB Pullover: 15/35, 12/40, 10/45

BB wrist curl -superset- BB reverse curl
no weight, just the olympic bar
25 and 15 then 15 and 15

About 45-60 seconds rest between each set.

Now that I've documented that, its time to go eat. I'm making some homemade chili, gotta get my eat on.

Cstlfx
01-04-08, 2:21 pm
Ahhhh, leg day, what a beautiful day. Its winter session at my college so no one is here. I almost had the gym to myself. What a great feeling.

Start warming up with some leg extensions:
12/70, 12/78, 10/86

Then move into some narrow stance leg presses:
12/90, 12/200, 10/290, 8/500, 8/470, 10/430, 12/380

Since I was all warmed up, time to move into squats. I'm pretty weak with squats because it wasnt until being on this site that I realized ATG squats were the best thing since sliced bread:
12/155, 10/185, 8/225, 6/245

After that, it was time to work on the hammies with some stiff legged dead lifts:
12/185, 10/205, 8/225

Then I moved to leg curls:
12/100, 10/115, 8/130

After my legs were smoked and hard to keep under me, it was time for the calves:

Standing 1-legged raise on the machine:
15/110, 12/130, 10/150

It was time to finish off with some seated calf raises:
12/90, 10/115, 8/125


Tune in next time for another exhilarating post.

Cstlfx
01-05-08, 4:44 pm
Today is another exciting day of lifting. I was tired as hell, but somehow I managed to come away with a great day of lifting. I was really psyched. Well here it goes:

Standing barbell curl:
50 x 10
60 x 8
80 x 8
90 x 6

Incline Seated DB curl -superset- Zottman Curl

35 x 10 -superset- 25 x 10
30 x 12 -superset- 20 x 12

These are a real burner. Holy crap the pump was intense.

Cross body Hammer Curls, these were a rest/pause. I went to a certain rep, then paused for 10 seconds, then went to failure :
35 x 8, then 35 x 8 again
45 x 6, then 45 x 4

Close Grip Bench:
135 x 10
155 x 8
185 x 6

Pushdown -superset- Decline 2 arm Dumbbell extension
79 x 12 -superset- 20 x 12
85 x 10 -superset- 25 x 10

Overhead Dumbbell Extension:
60 x 10
70 x 8
75 x 6

Barbell forearm curl -superset- Barbell reverse forearm curl (just with bar weight):
25 reps -superset- 25 reps
20 reps -superset- 20 reps

It was a good day. It even warmed up to a nice balmy 38 F. Lol. Thanks for tuning in,and if you have any suggestions or comments, feel free to share.

Cstlfx
01-07-08, 2:55 pm
Yesterday was an off day so my muscle were rested and ready to go. It was a fucking hell last night, I didnt even want to go to the gym today. But I used that depression, that anger, that hate, to fuel my workout. Today was shoulders, and now they dont work.

Standing Military Press
165 x 6
145 x 8
125 x 10
105 x 12

Seated Dumbbell Press
65 x 6
60 x 8
55 x 10
50 x 12

Wide-Gripe Upright Row
115 x 8
110 x 8
105 x 12
100 x 12

Bent-Over Lateral Raise
25 x 12
20 x 12
17.5 x 15

Dumbbell Lateral Raise
35 x 6
30 x 12
25 x 12

Straight arm overhead barbell raise
These I did in a dropset fashion. After finishing with one weight, I immediately went on to the next weight.

50 x 6
40 x 6
30 x 6
20 x 6

All of my aggression was taken out on my body. The hate raced through my veins as I saw them start to appear under my skin. I am cold, dark, and empty. Spark the flame, ignite the fire, strike the iron. Test the mettle. I will be reborn.

Cstlfx
01-08-08, 3:16 pm
Back day, oh Glorious Back day! It was a killer, but very fun.

Deadlift:
135 x 12
185 x 8
225 x 6
315 x 4

One Arm DB Row:
100 x 8
95 x 8
90 x 10
85 x 10

Lat Pulldown:
136 x 8
123 x 8
110 x 10
98 x 10

Barbell Rows:
105 x 12
125 x 10
145 x 8

Seated Pulley Rows:
146 x 6
140 x 8
128 x 10

Barbell Shrug
165 x 12
205 x 10
245 x 8

Tried to hit a rep of 365 at the end of deads but couldnt do it. Tune in next time, tomorrow is chest day.

Angst
01-08-08, 3:26 pm
Looking good Cstlfx, rowing some big weights is always fun. Save the 365 pull for our gathering so I can get a picture. Good luck with the cut.

Cstlfx
01-08-08, 6:12 pm
Im hoping to hit the 365. That'll be a personal best for me. Hopefully I can hit it next weekend, that would make for an awesome day.

Cstlfx
01-09-08, 3:55 pm
All fun and games today. Another addition of chest. However, today I did not have a spotter, couldn't get up some of the weight. I also stayed the same a little bit, cause last week I felt my form wasn't great and it was not up to par. So I redid some of the weight.

Incline DB Press:
55 x 15
75 x 12
90 x 10
100 x 8

Its amazing what a 5 pound difference can do. I couldnt get up the 105's but I could get up the 100's. But, My form was great throughout so I'm satisfied.

Flat DB Press:
75 x 12
80 x 10
85 x 8

Yes, this is the same as last week, however my form was good. I'm working on getting as good a stretch as I could. I hate having that sticking point down at the bottom of my form.

Incline Flye:
40 x 12
45 x 12
50 x 8

Cable Crossover:
31 x 15
38 x 12
44 x 10

Pullover:
40 x 15
45 x 10
50 x 8

Forearm work, over under superset

bar weight 25 reps under, 25 reps over
bar weight 20 reps under, 20 reps over

Pretty good day I thought. I am very happy I decided to switch to dumbbell work because I am getting a much better workout using them. Also, my shoulder doesnt kill after I'm all done. I've also noticed better development in my upper chest since just using dumbbells. Tune in next time, for another exciting adventure in legs!

Cstlfx
01-11-08, 3:05 pm
Damn good day if you ask me. I woke up and it was dark, this was around 8 in the morning. Pouring rain, 37 degrees, seemed like it was going to be a crappy day. Ate, took my supps, got dressed, got to the gym around 11 cause the hours they have over break are weird as hell. Started doing my warm ups and felt pretty damn weak. But then, I dont know what came over my legs, they just started kicking my ass and moving more than I was originally going to do. Hell yea

Leg Extension:
78 x 12
86 x 12
95 x 12

I was feeling kinda weak at this point, it started pissing me off.

Leg Press (narrow stance, feet near bottom of platform):
warm-ups:
90 x 12
200 x 12
290 x 10

real set:
560 x 8
530 x 8
470 x 10
440 x 12

I was feeling pretty pumped after this one. I feel that the leg press isnt the best exercise for the legs, but I use it as a warm up for squats, and as a moral booster. Haha.

Squat (ATG is the only way):
165 x 12
195 x 10
235 x 8
275 x 6

As the sets went on, I kept getting deeper. Whenever I got deeper I realized my legs got so much more power, it was crazy. The third set I had gotten real deep and said that was nothin, so I slapped on 40 extra pounds and said lets do six. I got real deep, the rise was slow, but I didnt have a sticking point at the bottom which was excellent. Needless to say I couldnt stop smiling the rest of the time.

Stiff legged Dead Lift:
165 x 12
185 x 10
205 x 8

Leg Curl:
110 x 12
130 x 10
150 x 8

Standing 1-legged calf raise (machine):
130 x 15
150 x 12
170 x 10

Seated Calf Raise:
100 x 12
125 x 10
140 x 8

I loved the seated calf raise, I get such a great pump on it. For some reason, on the seated I can stretch my calves really well, giving me a much better range of motion.

So, that my friends, was my gym time. Left with a smile and the sun in my face, the rain all cleared up. Had fun driving my standard home, legs shaking and buckling, but then again, thats what makes life enjoyable. Take care everyone, have a great day.

Cstlfx
01-12-08, 3:05 pm
My arms are totally smoked right now, hard to type. I'll make this as quick as possible.

Barbell Curl:
60 x 10
80 x 8
90 x 8
100 x 6

Incline Seated DB Curl -superset- Zottman Curl
40 x 10 -superset- 30 x 10
35 x 12 -superset- 25 x 12

Hammer Curl (rest/pause)
40 x 8 r/p then 40 x 6
50 x 4 r/p then 50 x 3

CG Bench:
155 x 10
185 x 8
205 x 6

Pushdown -superset- Dip (bw = bodyweight)
92 x 10 -superset- bw + 25 x 10
85 x 12 -superset- bw x 12

Overhead DB extension
65 x 10
70 x 8
75 x 6

Forearm curl -superset- reverse forearm curl
60 x 15 -superset- 60 x 15
50 x 20 -superset- 50 x 20

Reverse curl (on machine)
50 x 15
30 x 20

Today wasnt the greatest, my arms just werent getting into it. Have fun lifting, see you next time.

Cstlfx
01-14-08, 2:50 pm
Ugh, woke up this morning and my shoulder was sore as fuck. Not a good sore like I felt like I worked it, it was a "what the fuck did I do to it" type of soreness. Still, had to hit the gym for shoulders today. After going through warmups, I realized there was no way I could increase or even stay at the weight that I was at last week. It wasnt a great time in the gym today, to say the least: i'm pissed.

Military Press:
155 x 6
135 x 8
115 x 10
95 x 12

Seated Dumbbell Press:
60 x 6
55 x 8
50 x 10
45 x 12

Wide Grip Upright Row:
110 x 8
105 x 8
100 x 12
95 x 12

Bent Over Lateral Raise:
20 x 12
17.5 x 12
15 x 15

Lateral Raise:
35 x 6
30 x 12
25 x 12

simpleguy
01-14-08, 2:57 pm
lookin good bro... yeah it sometimes just happens, particularly on shoulders some days I'm 10-20 pounds under my best (military press)... I know it sounds strange

but don't force it on shoulders, cuz they are most likely to get injured; on days like this just take it a bit easier

Cstlfx
01-14-08, 6:00 pm
Yea, I def wasnt forcing it. Military press was just weak, however, it was really sore doing bent over lateral raises, so I had to really drop the weight there. I've seen the cap people go through with shoulder injuries, I'm in no rush to have one of my own. lol.

Cstlfx
01-16-08, 2:57 pm
Hey everyone, another installment with Chest. I slept in today, so I was rip roarin and ready to go. Had my supps and a meal in me, time to hit the gym. After my warm up, it was time for some fun and games.

Incline DB Press:
60 x 15
80 x 12
95 x 10
110 x 8

Flat DB Press:
80 x 12
85 x 10
90 x 8

By this point, my chest was already pumped all the way, and my arms were starting to shake. Havent moved that much weight on chest day before. I was ecstatic so I pushed harder.

Incline Flye:
45 x 12
50 x 12
55 x 8

Cable Crossover:
31 x 15
35 x 12
38 x 10

Now basically everyone was using the flat benches so I could do pullovers with a free weight like I like to do. So, I had to use a machine today. Since I dont use them often, its a little tricky for me to use just my chest. So, I think my back did a little work as well.

Machine Pullover:
101 x 15
126 x 10
139 x 8

Over/Under wrist curls (superset, same reps for each movement, same weight):
70 x 12
60 x 15
40 x 20

My schedule is thrown off a little by the ABC this weekend, so I'm going to save my back for that and have some real fun. My neck post will come this weekend after the meet. See you guys back here, same iron time, same iron channel.

Cstlfx
01-22-08, 10:45 pm
Just an update. I havent stopped posting cause I've been slacking. But after my last chest day, I tweaked my shoulder pretty good. It almost better now, but I must have been stupid when pressing and rolled my shoulder forward putting too much stress on my shoulder joint. Its killing me not being in the gym, but I want to be able to push it at the ABC's coming up. Just wanted anyone reading to know that I wasnt ditching my journey.

Cstlfx
01-26-08, 9:35 pm
Great day today. I got to workout along side the some of the greatest the iron life has to offer. I was planing on doing shoulders, but I was put to shame by all the big dogs throwin weight around. Never have I felt so small in my life! haha

Seated Dumbbell Shoulder Press:
55 x 12
65 x 10
75 x 8

Standing Military Press:
135 x 8
125 x 10
115 x 10

Upright Row:
115 x 8
105 x 10
95 x 12

Lateral Raises:
35 x 12
30 x 12
25 x 12

Straight Arm Overhead Raise (giant set):
55 x 6
45 x 6
35 x6

Stupid me, I didnt have my log book with me. So I couldnt tell if I was going down in weight, or up in weight, but it didnt matter. I had a great time, what a blast. Met some awesome people and had a lot of fun. It definitely was an eye opener. I was getting way too used to me being one of the biggest guys in the gym. It was a great kick in the ass to see how much everyone was lifting and what I still want to achieve. My shoulder feels great after a week off. Cant wait for back at the Upstate NY ABC tomorrow!!!

mdh84
01-26-08, 10:09 pm
Looking good man. Hope that shoulder is all good. I like the name of your thread. You wouldn't happen to be an iced earth fan would you?

Cstlfx
01-26-08, 10:59 pm
You wouldn't happen to be an iced earth fan would you?

Why yes I am! That album would have to be my favorite, although its blasphemy to most IE fans. Cant wait to hear what comes out from them now that Barlow is back with the crew.

mdh84
01-27-08, 2:52 am
Why yes I am! That album would have to be my favorite, although its blasphemy to most IE fans. Cant wait to hear what comes out from them now that Barlow is back with the crew.

The Glorius Burden is a good one man. I like em all though. Take it easy bro

Cstlfx
01-27-08, 4:42 pm
Fun times at Hercules gym today. Had some strong guys pushing me through the workouts. I had a blast, just the three of us in a dungeon of a gym. We had a blast of a back session today.

Deadlift:
135 x 12
225 x 10
315 x 6
365 x 1

Hit my PR in deadlift today. Tried to hit 400 but I couldnt make it. Next time i do deads i'll hit it.

Lat Pulldown:
100 x 12
120 x 12
140 x 10
160 x 8

Bent over row:
135 x 12
185 x 10
225 x 8

This is the most i've ever rowed. Felt great having some people to push you through the last reps.

Machine Pullover:
90 x 12
180 x 10
270 x 8

I had a blast today and my back is smoked. This was by far the best weekend i've had in a long time. Not only that, but we were able to spread some Animal to other guys there. I wouldnt have it any other way. Thanks for the fun Angst and Far Beyond Driven. And thanks to everyone at the Delaware session for some great fun too.

Cstlfx
01-28-08, 6:55 pm
Ah, school is back in session. That means anyone who's anyone is in the gym trying to make good on their new years resolution. Every damn person in the place needs a mirror to do curls in front of. I could barely workout my arms in the corner without bumping into someone. However, after Delaware, I my fire has been stoked, and I was going to have a kick ass work out today, come hell or high water. I managed to get a great pump and didnt have to wait around for dumbbells very much. Going heavy makes me stronger, and no one uses those weights. Win-win situation.

Standing Barbell Curl (fat bar):
50 x 15
60 x 12
70 x 10
80 x 8

Incline Seated DB Curl:
35 x 12
40 x 10
45 x 10

Zottman Curl:
25 x 12
30 x 10
35 x 8

Hammer Curl:
40 x 10
45 x 8
50 x 6

Dips:
Body weight x 12
45 x 10
55 x 8

Pushdown:
79 x 12
85 x 10
91 x 10

Overhead DB extension:
70 x 10
80 x 8
90 x 6

I didnt get to do shrugs on back day cause the gym was closing, so I threw some in at the end of this workout:
185 x 12
225 x 10
275 x 8
315 x 6

It may not look it, but yes, this stuff is heavy compared to what everyone at school is lifting. Thanks to both the ABC's for showing me what heavy lifting really is!!

Cstlfx
01-30-08, 12:09 am
I forgot to add in, that it was the first time that I've used a fat bar for curls. The workout it gave my forearms was intense. I would definitely suggest trying one if you have one at your gym. It also hit my bicep at a weird angle so it was a good change up for my bi's, and they're wicked sore today. So have a try at those fat bars if you're never used one, great stuff.

McFly
01-30-08, 12:18 pm
Every damn person in the place needs a mirror to do curls in front of. I could barely workout my arms in the corner without bumping into someone. However, after Delaware, I my fire has been stoked, and I was going to have a kick ass work out today, come hell or high water.


keep that fire blazing brother!!! If you ever need to re-ignite it and get away from those only bicep training pretty boys, you are welcome to come down to the training center again!!! if you noticed they have shirts that say "THIS AIN'T NO PRETTY BOY GYM" on the back.

Cstlfx
01-31-08, 2:25 pm
keep that fire blazing brother!!! If you ever need to re-ignite it and get away from those only bicep training pretty boys, you are welcome to come down to the training center again!!! if you noticed they have shirts that say "THIS AIN'T NO PRETTY BOY GYM" on the back.

Thanks for the invite, if I ever need it, i'll def be heading down. I didnt see the shirts, next time I'm down there I should pick one up.

Gym was crowded today, so I decided to switch some things up. I thought maybe I'd have some fun, shock the body a little. I went with some lower weights for chest day today, threw in a new machine, and only took 30-45 seconds in between each set. Got a great pump and was sweatin a lot near the end. I managed to get in and get out within 40 minutes.

Rotator cuff warmup

Incline DB Press:
55 x 15
75 x 12
90 x 10

Hammer Strength Wide Bench:
140 x 12
180 x 10
230 x 8

Incline Flye:
40 x 12
45 x 12
50 x 8

Cable Crossover:
31 x 15
35 x 12
38 x 10

Forearm Curls:
50 x 18
60 x 10
60 x 8

Angst
01-31-08, 6:51 pm
Good to see you doing the rotator cuff warm ups, gotta keep those shoulder joints healthy and strong. I also like to ride the bike for 5 min. with my sweat shirt on to warm up my core temperature before the workout.

Cstlfx
01-31-08, 7:43 pm
Good to see you doing the rotator cuff warm ups, gotta keep those shoulder joints healthy and strong. I also like to ride the bike for 5 min. with my sweat shirt on to warm up my core temperature before the workout.

I'll try that if I can, but if people are in the gym, more than likely those people are on the cradio equipment instead of using free weights. And lately, the gym has been packed.

Cstlfx
02-01-08, 8:22 pm
The weather was horrible today. So bad in fact, they canceled classes for the day. BUT, you know what that means, no one at the gym; or at least I hoped. Got there, and there was a minimal amount of people. Not too bad. I didnt have to deal with the Pretty boy curl machines hogging the squat rack.

5 minute bike warmup

Leg Extension:
86 x 12
91 x 12
106 x 10

Hack Squat:
90 x 12
140 x 10
180 x 8
200 x 8

ATG Squat:
175 x 12
205 x 10
245 x 8
285 x 6

I came away with a big smile on my face. The last rep of the last set I was almost at the top, my legs started shaking, and I thought I was going to head right back down. But I released a warrior yell and I hit the top with a lot more power than I anticipated. After that I got a lot of looks, but I was grinning from ear to ear, I wasnt going down without a fight.

Stiff Legged Dead Lift:
160 x 12
185 x 10
205 x 8

Leg Curl:
110 x 12
130 x 10
150 x 8

One Legged Standing Calf Raise (machine):
110 x 20
130 x 15
150 x 10

Seated Calf Raise:
100 x 12
135 x 10
160 x 8

Damn, did I mention I loved leg day? All I could do was laugh at the endless wave after wave of guys doing nothing but arms, all the while they had some of the smallest legs I have ever seen. No finesse, just pure brutality today!

McFly
02-01-08, 10:40 pm
that's what it's all about brother....brutality!!!


good shit!

Cstlfx
02-03-08, 4:18 pm
Change of plans. After a month of cutting down I've realized theres no reason I should be cutting down at all. There are far too many parts of my body that are no where near where I want them to be. I especially feel that my arms are too small. I would also like to bring up all the other parts of my body. But due to health concers I cannot gain too much fat, so I guess I'll be going as clean as possible, but a higher caloric intake with minimal amounts of cardio. As Machine states, I'm one of the guys that are too young to be worried about cutting anyway. I've seen my strength increase with lower amounts of food, so I wouldnt mind seeing what I can do with more food.

McFly
02-04-08, 9:50 am
Change of plans. After a month of cutting down I've realized theres no reason I should be cutting down at all. There are far too many parts of my body that are no where near where I want them to be. I especially feel that my arms are too small. I would also like to bring up all the other parts of my body. But due to health concers I cannot gain too much fat, so I guess I'll be going as clean as possible, but a higher caloric intake with minimal amounts of cardio. As Machine states, I'm one of the guys that are too young to be worried about cutting anyway. I've seen my strength increase with lower amounts of food, so I wouldnt mind seeing what I can do with more food.

GOOD CALL! just work the diet, you can keep having gains without putting on much fat.

Cstlfx
02-04-08, 6:31 pm
Thanks for the agreement McFly. The picture of me standing next to you and Big Ant was a nail in the coffin. I just looked at that photo over and over again and kept asking myself "why in the hell am I trying to lose weight when I want to be lookin like that?" Haha.

Another installment of shoulders today. For some reason or another there has been an explosion of people at my gym. Everyone is coming out of the woodwork, making us fight for ever inch of space and every single piece of iron. Luckily I dont do most of what everyone else does, so its just a matter of everyone getting in my way, or me in there way, but I hope to be big enough to always be in everyones way. lol.

Changed it up to have some fun. Definitely worked out the shoulders differently.

Hang Clean and Press:
95 x 10
105 x 8
115 x 6
135 x 4

Its been years since I've done these, thats the reason for the low numbers. Easy to press up, not so easy to get to my shoulders. But, I'm thinking they'll be a good growth tool. Gorwin is never easy.

Seated Dumbbell Press:
50 x 12
55 x 10
60 x 8
65 x 6

Wide Grip Upright Row:
95 x 12
115 x 12
135 x 8

Reverse Fly Machine:
90 x 15
120 x 12
135 x 8

Lateral Raises:
25 x 10
30 x 8
35 x 6

All and all, decent workout. No fuss, no muss.

Cstlfx
02-06-08, 8:10 pm
Back day and the gym wasnt crowded. Thankfully people at my college like to go to the basketball games. Quick in an out, I have an ass load of work to do for my classes. Like everyone, I wish I could just Sleep, eat, and lift. But, for now, thats not happening.

Rack Pulls (just below knee level):
135 x 12
215 x 10
315 x 8

The numbers are pretty low. I was trying out the hook grip which I saw a few people talking about. Its very odd to me. I'll have to keep with it and get better at it.

Barbell Row:
155 x 12
185 x 10
225 x 8

One Arm Dumbbell Row:
90 x 12
100 x 10
110 x 8

Lat pulldown:
110 x 12
123 x 10
136 x 8

It was a no frills day. Nothing fancy or special. Stayed long enough to get my aggression out so I can focus on my reading for tonight. Have a good night, go hard or go home!!

Cstlfx
02-08-08, 10:39 pm
God I fucking LOVE leg day!!!! Leg days fall on Friday for me. Its the end of the week, all the bullshit that I've pushed down and bottled inside is just festering, waiting to be released. Stepping into the gym, after all the fuckheads have gone downtown to drink, I feel like a beast waiting to be released. Could this be past feelings passed through my genes from a barbarian age? I cant help but come away from Fridays legs wobbling, white spots in my vision, and a shit eaters grin from ear to ear.

Leg Ext:
86 x 12
95 x 12
103 x 10

Hack Squats (all the way down until the sled almost rests on the bottom):
90 x 12
160 x 10
200 x 8
220 x 8

Today I wanted to try some old school techniques and had some fun going barefoot for my squats, it def had a different feeling.

Squats:
185 x 12
205 x 10
245 x 8
315 x 4

I went balls to the wall and said I wanted to break 300 today, I didnt get 6 like I wanted, but I has hella-pleased with four.

Stiff Legged Dead Lift:
185 x 12
225 x 10
275 x 8

Leg Curl:
130 x 12
150 x 10
170 x 8

Standing 1-leg calf raise:
120 x 20
140 x 15
160 x 10

Seated Calf Raise:
100 x 12
145 x 10
180 x 8

Damn do I feel stress free now. Not only was my workout great, but I had some free-samples left over from the ABC's and was able to give some out. A couple guys know of the Animal crew, loves you guys, but hasnt tried the Animal line yet. So I threw him some Shock Therapy, Pump, and Real Gains. Hopefully he'll see what he's been missing.

Cstlfx
02-11-08, 10:37 pm
Shoulders today. Fun, fun, fun. I mean that too. Lifting has become an outlet for stress that I have never imagined. My brain is more focused on classes and I'm thinking much more clearly. Plus, I'm getting bigger, at least I think so. Even if its all in my head, it helps my progress. I'm hoping to get big enough to fill out my XL sweatshirt.

Standing Military Press:
95 x 12
135 x 10
155 x 8

Tried to hit 165 for 6, but I ran face first into a wall. Couldnt get one, even with cheating. I dont know what happened.

Seated DB Press:
55 x 12
65 x 10
70 x 8
80 x 6

Had a spotter today. Its amazing how many more reps and more weight I can do when someone only helps get the weights to a starting position. No wasted energy. Totally stoked.

Hang Cleans:
95 x 12
115 x 10
135 x 4

I'm really digging these olympic lifts. They should help throw on some muscle mass.

Reverse Flye (machine):
105 x 12
135 x 10
155 x 8

Bent Over Lateral Raise:
17.5 x 10
20 x 8
25 x 6

Lateral Raise:
25 x 10
30 x 8
35 x 6

Time for another meal. Good Times.

Cstlfx
02-12-08, 10:06 pm
A lot of work to do today, not enough time to do it. My entry will be quick today. Lower back had a wicked pump in it earlier on. Unfortunately it really made it feel weak.

Pull ups (I suck at these):
body weight x 8, 8, 6

Bent Over Row:
175 x 12
195 x 10
225 x 8
235 x 6

1-arm DB Rows:
100 x 12
110 x 10
120 x 8

However, to my dismay with loads of joy, I realized my gym only has DB's up to 120. I maxed out the rack with DB rows!

Wide Grip T-bar row:
90 x 10
135 x 8
180 x 6

Reverse Grip Lat Pulldown:
110 x 15
123 x 12
136 x 8

Shrugs:
135 x 12
225 x 10
315 x 8

There you have it, now its time for me to do my long ass homework. Homework is just like hemorrhoids, a pain in the ass.

Angst
02-13-08, 12:02 am
Haha i feel you on the homework bro, I got a mountain of books to read for class. I see that you're getting stronger on the barbell rows, keep up the good work

McFly
02-13-08, 8:29 am
good stuff Cstlfx!!! gotta hit those books hard too!!!

Cstlfx
02-14-08, 11:58 am
Haha i feel you on the homework bro, I got a mountain of books to read for class. I see that you're getting stronger on the barbell rows, keep up the good work


good stuff Cstlfx!!! gotta hit those books hard too!!!

Well, the brain is a muscle too, I have to work it so I'm not disproportioned. However, reading 50+ pages of scientific articles a week, plus the homework from my 3 other classes is really pissing me off. haha. More fuel for the fire.

It was an early day today, hittin the gym around 8. Lots of work to do, just the beginning of a long day. My friend was supposed to work out with me, but he bailed, again. No matter, luckily there were a couple people there to spot me. Today was chest day, didnt want a dumbbell to the face to start my morning. lol.

Incline DB Press:
60 x 15
80 x 12
95 x 10
115 x 6

After the last set, I had to drop the weight. Then I see one of the staff walking over to tell me not to drop the dumbbells. The new dumbbells are rubber pieces of shit, so I try not to drop them anyways, but I couldnt help it today. As he nears me he starts asking me not to drop the DB's, looks down and goes "haha, ummm..., I guess try not to drop the dumbbells." He was surprised to see the 115's on the floor.

Flat DB press:
60 x 15
80 x 10
85 x 8
90 x 6

Incline Flye:
45 x 12
50 x 10
55 x 8

Machine Flye:
105 x 20
120 x 15
135 x 10

Pullovers:
55 x 12
60 x 10
65 x 8


Forearms (under/over):
30 x 20
50 x 15
60 x 10
80 x 6

It was a good way to start the day. I tried partial reps today for my chest. It was a blast!! I didnt lock out on any of the presses. I just went to a position right before lock out and came back down. Not only did my joints feel better afterwards, but the constant stress on my muscles gave me a wicked pump! Left with a smile on my face and a chest pump that superman would envy.

Cstlfx
02-15-08, 11:38 pm
How dare you single out my honesty
Compare me to your travesties
I only want to see you fight
The darkness you wanna live your life by

And if you're gonna quit
I don't give a shit
What the fuck, I'm a Mack truck
Are you gonna give up like a bitch
Or jump da fuck up?

Blasting in my ears its another friday, yup, thats right, its leg day. Time to bash out all the shit from the week and man do I have a truck load. A shitty written paper, a horrible performance on the first test of the semester, 60+ pages of reading scientific articles that I didnt understand the half of what they were saying. But that crap makes me stronger. I signed up for it, pile it on until I break. However, what I'm pissed off about is Valentine's Day. The fucking corporations making people feel like bastards because they dont have someone to buy useless and/or fattening crap for. Makes me sick. I walk into the gym Friday night for some fun and games, giving a big fuck you to the binge drinkers wasting their mind, life, and liver. Hardly anyone there, my kind of time to lift.

5 min warmup on the bike

Leg extensions:
86 x 12
95 x 12
103 x 10

Hack Squat (narrow stance):
90 x 12
160 x 10
220 x 8
250 x 8

Squat:
185 x 12
215 x 10
275 x 8

I put 335 on the bar, and couldnt get it even one time, NOT ONE FUCKING TIME!!! I was so pissed off. I took of the tens and a 45 to get it back to 225. I then proceded to do a drop set cause that was a piss poor excuse of a failure.

225 x 10
135 x 10
45 x 10

All done with no break. Just the bar on my shoulders felt really light, until, that is, I reached the bottom.

Seated Leg Curl:
85 x 12
91 x 10
98 x 8

Lying Leg Curl:
110 x 12
130 x 10
150 x 8

Standing Calf raise:
130 x 20
150 x 15
170 x 10

Seated Calf Raise:
110 x 15
135 x 12
180 x 10

For both standing and seated, the first two sets I flexed my muscles for 30 seconds in between the sets (therefore I had 2 minutes of flexing overall) and then after the third set I was would stretch as hard as I could for 20 seconds.

I ended up walking in, but crawling out. Smiling the whole time. Just call me Atlas, put the weight of the world on my shoulders, squat it, and come away smiling. Are you gonna give up like a bitch or jumpdafuck up?

McFly
02-18-08, 9:38 am
nice work.

you'll get that 335 soon....especially with the intensity you train with.

Cstlfx
02-18-08, 10:02 pm
You tell me that nothing matters
You're just fucking scared
You tell me that I'm better
You just hate yourself
You tell me that you like her
You just wish you did
You tell me that I make no difference
At least I'm fucking trying
What the fuck have you done?

Universal chest day...for everyone else. Its my shoulders day. That means I get to use what I want to use, when I want to, I love it. I've really been working the rotator cuff warm-up. Its helped so much. Every time I do upper body, i do them, with 5 pounds. Its been incredible. Although my shoulder isnt 100%, it just gets tight now instead of having pain.

Military Press:
95 x 12
135 x 10
155 x 8
165 x 4

Dumbbell Press:
60 x 12
70 x 10
80 x 8
85 x 6

Upright Row:
115 x 12
135 x 10
155 x 8

Bent Over Lateral Raise:
20 x 12
25 x 10
30 x 8

Lateral Raise:
30 x 10
35 x 8
40 x 6

I have been neglecting my arms as of lately. I have been trying to increase my shoulders, chest, and back. I was hoping my arms would grow, but they're not growing very much. So, I'm going to start throwing in a couple exercises in after shoulders or chest, and back.

Pressdown:
79 x 10
85 x 8
92 x 6

Overhead DB extension:
65 x 10
70 x 8
75 x 6

I always have a goal heading into the gym. Most times its just increasing all my lifts by 5 pounds, or some small goal. However, today I decided that I was going to be the most intense mofo in the gym, balls to the walls...but at the same time, I was going to be the nicest, most courteous. Hardly anyone pushes themselves at the gym, and hardly anyone gives a crap about the guy standing next to him. So, its time to lead by example.

Cstlfx
02-19-08, 10:41 am
This body holding me reminds me of my own mortality
Embrace this moment, remember: we are eternal, all this pain is an illusion

This life really is a game of inches. Gain a few inches on body parts, lose a few inches of fat later on. Today, it was my sticking point. Tried to max my deadlift, but I just couldnt get my PR. I've made progress which makes me feel great. I got to lift in front of a mirror today so I could see where my sticking point was. Its moved up, now its time to work my rack pulls from there. But it was a good day. I improved and I also drew first blood with my deads.

Deadlift:
135 x 12
225 x 10
315 x 8
tried 405 but stuck halfway through

One Arm Row:
85 x 12
100 x 10
110 x 8

Reverse Grip Lat pulldown:
123 x 12
136 x 10
148 x 8

Barbell Row:
135 x 10
185 x 8
225 x 6

T-Bar Row, wide grip:
90 x 10
135 x 8
225 x 6

Bar Shrug:
135 x 12
185 x 10
225 x 8
315 x 6

Over/Under forearm curl:
50 x 20
70 x 15

Cstlfx
02-21-08, 10:24 pm
Shoulder is stiff as fuck. I wasnt at the top of my game today. I tried out my new wrist wraps today, unfortunately I bought the wrong ones. Technically I shouldnt have them until i'm pushing twice the weight that I am. However, I've had bad wrists ever since football, so I figure as long as I only use them on my heaviest sets, it shouldnt be detrimental to my growth.

Incline DB Press:
45 x 12
65 x 15
80 x 12
100 x 10
115 x 4

I lost my balance on my last set, on the first rep. It completely fatigued me.

Flat DB Press:
65 x 15
80 x 10
90 x 8
100 x 10

I had a 10 minute break in between the 3rd and last set. Friggen people stole my bench when I went to look for a spot. Some runt of a girl was doing DB bench press supersetted with DB kickbacks, she was only using 5 pounds. However, she didnt stop, she did 3 sets continuously without stopping. Almost lost my pump.

Incline Flye:
50 x 12
55 x 10
60 x 8

Machine Flye:
105 x 20
120 x 15
135 x 10

Damn, after this I had a wicked pump. Felt awesome, havent had a pump like that in quite some time.

Over/Under wrist curls:
50 x 15
70 x 10
80 x 6

Cstlfx
02-21-08, 11:34 pm
I've been reviewing my log and I cant believe I forgot to explain what I was doing! I'm bulking right now, but i'm not shooting for a body weight to bulk to. My goals right now are:

500 deadlift
400 squat
300 bench
225 clean and press

Also, these would all be 6 RM's instead of 1 RM's except for deads. Deads is the only lift that I shoot for a 1 RM.

McFly
02-22-08, 9:10 am
I've been reviewing my log and I cant believe I forgot to explain what I was doing! I'm bulking right now, but i'm not shooting for a body weight to bulk to. My goals right now are:

500 deadlift
400 squat
300 bench
225 clean and press

Also, these would all be 6 RM's instead of 1 RM's except for deads. Deads is the only lift that I shoot for a 1 RM.

by the way you've been progressing you'll hit those numbers soon!

Cstlfx
02-22-08, 10:32 pm
I've been way overzealous with my leg days. I havent been training smart lately. On the quest to reach my 400 I havent been taking my time. I've been trying to jump and get there as quickly as possible. After tonight that wont happen anymore, for once again, I shot for 335 and missed. I need to go up much slower, and I keep setting myself back.

So tonight I changed things up. I was talking to a friend and some old, bad feelings of past started to bubble up. It was going to be hell on wheels, literally. I almost puked tonight, I couldn't get myself to do it though. But, I did start seeing white spots, so I was pushing it.

5 minute warm-up on bike

Squat:
45 x 15
95 x 15
135 x 12
225 x 10
275 x 8
335 x 2

Front Squat:
135 x 12
155 x 10
185 x 8

SLDL:
185 x 12
225 x 10
275 x 8

Leg Extension:
95 x 10
112 x 8
120 x 6

Then I switch to my DEMON DROP SET: 6 reps each no rest in between.

86 x 6
78 x 6
70 x 6
61 x 6
53 x 6
45 x 6
36 x 6
28 x 6
19 x 6
11 x 6

Leg curl:
110 x 10
130 x 8
150 x 6

Then on to my DEMON DROP SET: 6 reps no rest in between
110 x 6
90 x 6
70 x 6
50 x 6
30 x 6
10 x 6

1 legged standing calf raise:
130 x 20
150 x 15
170 x 10

Seated Calf:
135 x 15
180 x 12
190 x 10
200 x 8

Gotta love those demon drop sets. 10 pounds never felt so heavy.

Something I've noticed though. A few of us big guys do squats, and the more I go to the gym, the more I notice these smaller guys squatting. I'm really hoping we're leading by example, that would be great. Plus, the guys that I have seen are getting deep, which is just awesome to me. Take care guys, have a great weekend.

Cstlfx
02-23-08, 4:35 pm
Havent done biceps in quite some time. I think I finally figured out my split. I'll train triceps on monday with shoulders and biceps alone on saturday so theres plenty of rest in between, so that nothing conflicts. My bulk is going as I've hoped. I've gained 5 pounds in less than a month, however, my bf% has decreased from 19% to 17% which means I've gained more muscle than the scale is implying. I still have plenty of fat to keep my bulk going, but I'm ecstatic I'm not gaining too much fat.

Barbell curl:
50 x 15
60 x 12
70 x 10
90 x 8
100 x 6

Alternating DB Curl (with rotation):
25 x 12
30 x 10
35 x 8

Hammer Curl:
30 x 12
40 x 10
50 x 8

Reverse curl:
55 x 15
60 x 12
65 x 10

Machine reverse Curl:
50 x 15
60 x 10
65 x 6

Behind the back wrist curl:
60 x 15
70 x 12
90 x 10

DB wrist curl:
30 x 10
35 x 8
40 x 6

I had the craziest pump today. The pump was so intense the muscles in my hands were pumping up, weirdest feeling in the world, but awesome. Nothing too special today, no jackasses in the gym, felt great to get my schedule in order. See you monday for shoulders!

brutal
02-23-08, 4:48 pm
those drop sets are nasty. good numbers in the gym and on the scale. keep it up man, enjoy the weekend.

Cstlfx
02-25-08, 10:41 pm
Thanks brutal! It was a lot of fun.

Today was shoulders day. For some reason its starting to get busy in the gym now around 8ish, which really sucks cause I hate having the bicep boys crowd the mirror, in my way when I'm trying to get dumbbells on and off the rack. But oh well, gots to make due.

Clean and Press:
95 x 12
135 x 10
145 x 8
155 x 6

Seated Military:
55 x 12
65 x 10
75 x 8
90 x 6

Nose Pulls:
28 x 15
41 x 12
54 x 10
66 x 8

Bent over lat raise:
20 x 15
25 x 12
30 x 10

Lat Raise:
30 x 10
35 x 8
40 x 6

Pushdown:
85 x 10
92 x 8
98 x 6

Overhead DB extension:
70 x 10
75 x 8
85 x 6

brutal
02-26-08, 2:06 am
it's quite the pain in the ass when you're luggin a big DB and you have to clear your throat so the dude who cant quit looking at himself in the mirror will scoot back for a second. good numbers today. fun drop sets..i think thats an oxymoron bro. keep it up.

Cstlfx
02-26-08, 10:45 pm
Another day, another pound. I'm growing weary of these jackasses at the gym. C'mon, just because you weigh 160, doesnt mean I need to see your scrawny ass walking around in a beater. I have no problem if you're nothing but muscle, but when you're slinging around a beer gut, you need to cover up. Man boobs and beer guts are never a good site.

I was totally off today, had no energy. I think my body might be fighting off colds because every fucking person in my school has something. Then they think its a good idea to come to class and cough and sneeze all over the place. I dont need that shit, stay home.

It was back today, nothing special because I was falling asleep between sets. Pump and Big Ants Drink barely pulled me through the workout.

Rack Pulls:
135 x 10
225 x 8
315 x 6
365 x 4

Barbell Row:
185 x 12
225 x 10
275 x 8

DB Row:
90 x 12
100 x 10
110 x 8

Reverse Grip Pulldown:
136 x 10
148 x 8
161 x 6

Shrug:
135 x 12
225 x 10
275 x 8
315 x 6

Seated Db Shrug:
65 x 15
75 x 12
85 x 10

DB wrist curls (over):
20 x 15
25 x 12
30 x 10

DB wrist curl (under):
30 x 15
35 x 12
55 x 6 <-----Some ass was hogging the dumbbells from 40-50 lbs, so i had to use the 55's.


Well, it was a decent workout, with a piss poor lifting environment. You name it, some asshole did it today. I almost went off on a kid cause he picked up his cell phone in the middle of working out, sat on a bench, and put his feet up on the damn dumbbell rack. I mean for fuck's sake, its a damn gym, not a spa for you. Thats enough of my bitching for tonight, the gym hasnt been this bad in quite some time. Time for some grub.

Cstlfx
02-29-08, 10:16 pm
"All these years I've spent fighting the fight
winning my war, showing my might
It was clear to me all the time...
- There's no battle like that of life

Give me War!
I will give you Hell!

I'm the Warrior of Life, I know the Reaper by name
I was born one foot in grave
I'm the Warrior of Life and my blood's running cold
I see pain wherever I go"

To start off, a huge thanks to Big Ant for making that wonderful concoction dubbed Big Ant's Workout Drink. So, today I was dragging ass, all day. I decided to take a nap to get some energy for leg day tonight. Much to my surprise, when I awoke it was snowing like a little bitch. So even before I got the gym my back was tired as hell, due to the fact that I had to dig my truck out of the snow the plows so graciously piled around it. However, with Pump and Ants drink, I somehow managed to make it through one of my tougher leg days. Ran out of EAA stack so I had to through a pack of Nitro in there instead.

I finally got myself settled and stop trying to make huge jumps in my squat. I also finally upped the weight and managed to do reps, so I'm extremely satisfied with tonight.

Squats:
45 x 15
95 x 15
135 x 12
225 x 10
275 x 8
325 x 5

Just couldnt squeeze out that last rep. I felt myself losing balance and didnt want to hurt myself.

Leg Press:
380 x 12
470 x 10
560 x 8
650 x 6

SLDL:
185 x 12
225 x 10
275 x 8

Leg Ext:
103 x 10
95 x 12
86 x 15

Leg Curl:
130 x 10
110 x 12
90 x 15

Adductors:
96 x 8
89 x 10
81 x 12

Abductors:
98 x 8
86 x 10
74 x 12

Standing one-legged calf raise (machine):
150 x 20
170 x 15
190 x 10

Calf raise on hack squat:
140 x 15
180 x 12
270 x 10
360 x 8 + 4 after 10 sec rest

On a side note, there was someone waiting to use the squat rack while I was using it. After I finished my last set the guy turned to me and said "damn, the thing was bending" I had to laugh and say, "thats what I'm trying for". It only had a tiny bend in it, but I guess thats the most bend anyone has seen at this gym, haha. One day I'll be squatting like Powerfreak.

Cstlfx
03-01-08, 3:09 pm
Bi's today. I recently bought some wrist wraps and I've been experimenting with them. I have some poor wrists due to four years of football and lacrosse in high school. These APT wraps do wonders for me. On my last set or two for barbell curls i'm able to actually finish. If I wasnt wearing them, the pain just gets to me. So, I'm actually doing straight bar curls instead of EZ curls. I like it because it hits my bi's at a different angle. But anyways, on to the workout.

Bar Curl:
60 x 15
70 x 12
80 x 10
100 x 8
110 x 4

last set was cheating. I just went for however many I could get with a little sway.

Alternating DB curl:
30 x 12
35 x 10
40 x 8

Hammer curl (cross body):
40 x 12
45 x 10
50 x 8

Reverse Curl:
60 x 15
65 x 12
70 x 10

Machine Reverse curl:
60 x 10
50 x 12
40 x 15

Reverse DB wrist curl:
25 x 15
30 x 12
35 x 10

DB Wrist curl:
35 x 15
40 x 12
45 x 10

I dont know if its because one muscle is weaker than the other, but when i'm doing alternating DB curls, with pronation, it kicks the crap out of my bis. Yet when I do Hammer's right after, I can do so much more weight. Same thing for my forearms. I can do much more weight with wrist curls then I can with reverse wrist curls. Are certain muscle groups just weaker? Or am I doing something wrong?

Cstlfx
03-03-08, 8:36 pm
Shoulders today, got to workout with an old friend from high school. It was a fun time. It was pretty busy, but I'm getting bigger, people tend to get out of my way quicker. I'm not a bastard about it, but when people see you carrying around dumbbells they cant lift, they move. Plus, I'm also starting to know a lot of the regulars there, and its a much more enjoyable environment, much more enthusiasm and intensity.

Military Press:
95 x 12
135 x 10
145 x 8
165 x 6

Seated DB military:
60 x 12
70 x 10
80 x 8

Hang Clean:
105 x 10
135 x 8
155 x 6

Nose Pull:
35 x 15
47 x 12
60 x 10
73 x 8

Lat Raise:
35 x 10
40 x 8
45 x 6

Pushdown:
85 x 10
98 x 8
104 x 6

Overhead DB Press:
75 x 10
85 x 8
95 x6

Dip:
DW x 15
BW x 10
Bw to failure (x 12)

Cstlfx
03-04-08, 10:01 pm
Ahhh, good ol' back day. Because today is my off day from deadlifting or rack pulls, everything was more concentrated on form, then brute strength. I got a wicked pump in my back, i love that feeling. I'm also meeting some cool guys in the gym, and they might be showing up to an ABC meet if I can get them together. This lifting session def helped relieve some stress, now its time to buckle down and get to the long, arduous homework i have.

Wide Grip pullups:
bw x 10
bw x 8
bw x 6

Barbell row:
135 x 12
185 x 10
225 x 8

DB row:
100 x 12
110 x 10
120 x 8

Rev grip pulldown:
148 x 10
161 x 8
173 x 6

BB Shrug:
135 x 15
185 x 12
275 x 10
315 x 8
365 x 6

Seated DB shrug:
70 x 15
80 x 12
90 x 10

over/under wrist curls w/ fat bar:
50 x 15
60 x 12
70 x 10

Cstlfx
03-05-08, 5:31 pm
I'm all excited like a kid in a candy shop. Just got my order from DPS, just in time too, I was almost out of stuff. So, this month's stack is:

Pak
Shock Therapy
Storm
EAA Stack

and I had a little money left over so I figured i'd give Natural Sterol Complex a try. Every thing is basic except for the NSC, but I'm on a bulk, and the only thing needed for a bulk is food anyway. Cant wait to see how NSC works.

McFly
03-05-08, 9:37 pm
nice back workout, the break from deads will do you good. keep us updated on the NSC

widdlewade44
03-05-08, 9:42 pm
I'm all excited like a kid in a candy shop. Just got my order from DPS, just in time too, I was almost out of stuff. So, this month's stack is:

Pak
Shock Therapy
Storm
EAA Stack

and I had a little money left over so I figured i'd give Natural Sterol Complex a try. Every thing is basic except for the NSC, but I'm on a bulk, and the only thing needed for a bulk is food anyway. Cant wait to see how NSC works.

I think you'll like it bro. Natural Sterol Complex is one of the older school products and very effective. Good luck, peace.

Kevin
widdlewade44

Cstlfx
03-07-08, 10:27 pm
"Because I Am Stronger,
Because I Believe,
Now I Spit The Face Of Defeat,
Now Stronger Than All Uncertainty"

NSC looks great to me, full of aminos and sterols, Second day of taking it, we'll see how it goes. Has a lot of potential.

This week has been a bitch. I've been fighting a head cold thats spread through the college like wildfire, but I'm coughing up phlegm and my ears and nose are plugged. Fun stuff. So I decided to take it easy on legs. I was hacking the whole time, I felt really bad doing that to everyone in the gym. I keep reading what Tiny posts and he is talking a lot about fascia stretching and CNS trickery. I'm not too up to date on how to perform the CNS stuff, but I did a lot of hard stretching in between my sets; holy crap was that pump crazy!! We'll see how it works out, my that was one of the best pumps i've ever had during a workout.

Squat:
135 for 2 minutes (came to 36 reps)
185 for 1 minute (came to 16 reps)
225 for 30 seconds (came to 10 reps)

hard stretching for 30 seconds in between each set

Leg Press:
380 x 15
470 x 12
560 x 10
650 x 8

Leg Extension:
95 x 15
103 x 12
112 x 10

Hard stretching between each set (quads)

Leg Curl:
90 x 15
110 x 12
130 x 10

Hard stretching once again (hammies)

Standing one-legged calf raise:
130 x 20
150 x 15
170 x 10

Seated Calf raise:
145 x 15
190 x 12
200 x 10
215 x 8

Good times, started feeling dizzy by the leg extensions, what a crazy workout, lots of fun.

Cstlfx
03-08-08, 2:27 pm
Arms today. Woke up, had breakfast, then a knot in my stomach. Had to lay down for an hour to keep all the food in me. Finally got to the gym, first day I've used Shock in quite some time. I forgot how that supp cleans out my intestines, haha. Pretty good day today. I wasnt too worried about my form; most of the day consisted of cheating. Some of my curls were really cheating and I wont go up in weight for those next week.

Bar Curls:
70 x 15
75 x 12
85 x 10
95 x 8
105 x 6

Alt. DB Curls:
35 x 12
40 x 10
45 x 8

Hammer Curl:
40 x 12
45 x 10
50 x 8

Reverse EZ curl:
65 x 15
70 x 12
75 x 10

Machine Reverse Curl:
65 x 10
55 x 12
45 x 15

Decent day in all. Now its time to get a shower and some food. Have a good weekend.

Cstlfx
03-09-08, 8:23 pm
I cant seem to shake this head cold I have, its no starting to get worse. Plugged ears, nose, sinus headache, making me feel sick. But, on tuesday I'm hopng to hit 400 for deads and I already dont feel like I can do it. Shoudl I just wait another week and get a normal routine in? Or should I go for it?

Cstlfx
03-10-08, 10:01 pm
Fuckin head cold, cant get rid of it. But I still managed to get some weight up. I'm hacking and wheezing and that sucks while weight lifting. Its getting close to Spring Break, so the bicep boys and weekend warriors are jammin up the place trying to squeeze in all they can do to look pretty on the beach. I had to ask people at the desk why the hell there were so many people. It didnt even occur to me. Its funny, they're all trying to get skinny with definition and i'm trying to pack on as much weight as possible.

I've finally settled down though; no longer trying to jump up in weight, but slowly getting there. Its working much better trying to go up 5-10 pounds each week instead of trying to jump 20 or more which was horrible.

Standing Military:
100 x 12
140 x 10
150 x 8
170 x 6

Seated DB Press:
65 x 12
75 x 10
90 x 8

Upright row:
110 x 10
140 x 8
160 x 6

Nose Pulls:
35 x 15
47 x 12
60 x 10
73 x 8

Lat Raise:
35 x 10
40 x 8
45 x 6

Over Head DB Press:
80 x 10
90 x 8
100 x 6

Dips
BW x 15
BW x 12

Cstlfx
03-11-08, 7:26 pm
"Death or Glory, Death or Glory
March forever in the sound and fury
Death or Glory, Death or Glory
The Lone Survivor but no comfort for me
Death or Glory, Death or Glory
Executioner, Judge and Jury
Death or Glory, Death or Glory
Blood and iron it's the same old story"

I'm on top of the world right now, cloud fuckin 9! I've been working on it for a month and a half now, I finally hit 405 pounds on deadlifts. A big thanks to those of you who put the Cage vids on the net. I saw Lad lift 900 effortlessly and Rock put up quite hte bit o weight, and I followed Sgt. Rock's advice. I was relaxed until the big lift, and then I turned on the power. Not only did I hit it, but I shot up, held it for a second, and then did another rep!! I was ecstatic the rest of the time and it gave me so much power for my other lifts. What a day!!


Deadlift:
Bar x 15
135 x 12
225 x 8
315 x 6
405 x 2

Barbell Row:
135 x 12
225 x 10
275 x 8

T-Bar Row:
100 x 12
135 x 10
155 x 8

Rev Grip Pulldown:
123 x 10
148 x 8
173 x 6

Shrug:
135 x 12
225 x 10
315 x 8
365 x 6

Over hand grip reverse forearm curl:
20 x 15
25 x 12
30 x 10

Under hand grip forearm curl:
30 x 15
35 x 12
40 x 10

Thanks to a lot of people for advice and support, its a small step towards my goal, but a big boost of confidence.

Cstlfx
03-14-08, 10:23 pm
I got one and a half hours of sleep last night. Had a huge test today. I shouldnt have even gone to the gym, but I went anyways. I have to say, its not my best performance, but it was a no nonesense, balls to the wall kind of workout.

Squat:
135 x 25
185 x 20
225 x 15
275 x 6

Front Squat:
95 x 15
115 x 12
135 x 10
155 x8

SLDL:
155 x 15
185 x 12
205 x 10

Cstlfx
03-24-08, 12:18 pm
All right, its been a while I know, too much crap going on, not enough time to do it in.

Had a blast at the NJ ABC. The strong and shapely gym was just fucking incredible. Everyone was busy doing legs so I decided to hit chest with Hoomgar, hurry up and watch the big boys lift.

This was the first time that I've done bars instead of dumbbells for chest in quite sometime.

Flat Bar:
135 x 12
155 x 12
185 x 10
225 x 8
245 x 6

Incline Bar:
135 x 12
155 x 10
225 x 8

Decline:
115 x 15
135 x 12
135 x 10

Incline Flye Machine:
40 x 15
70 x 12
100 x 10

Cstlfx
03-24-08, 9:00 pm
Shoulders today. Changed up the workout and man did changing it smoke me. I can tell I got way to used to doing the exercises that I was doing. My shoulders got pumped to the max and were completely worn out by the end of the exercise, felt really good to be that way.

Standing barbell press:
115 x 10
135 x 8
145 x 6
155 x 4

Arnold Press:
45 x 12
50 x 10
55 x 8

Front Raise:
20 x 10
25 x 8
30 x 6

Leaning side lateral raise:
25 x 10
30 x 8
35 x 6

Reverse Pec deck:
90 x 12
110 x 10
130 x 8

Pushdown:
35 x 12
42.5 x 10
50 x 8

Overhead DB Ext:
60 x 10
70 x 8
80 x 6


I definitely have to work on my arms. Being around Ox and then havin Big Al flex his arm in front of me, damn thing was the size of my leg, hahahaha. Throwin a little bit of arms back in the mix now that my big lifts are starting to come up.

McFly
03-25-08, 8:50 am
good to see you at the ABC. it looks like you put on some size since the DE, keep at it!

workouts look on-point as usual!

Cstlfx
03-25-08, 10:11 pm
good to see you at the ABC. it looks like you put on some size since the DE, keep at it!

workouts look on-point as usual!

It was good to see you too! I love going to these things and seein everyone. Almost makes me want to move down to Jersey!

I've been trying to put on the weight, its coming slowly, but I'd rather put it on slowly then put on some nasty sloppy weight. I've been fighting this nasty sinus infection, and somehow managed to lose 5 pounds in the process. Needless to say I was pretty pissed when I was at the doc's office. lol.



Well, today was back day. Nothing spectacular or crazy. I bought a pair of Chuck's and tried them out today. Got me a lot closer to the ground then my running shoes which is great for deads.

Deadlift:
95 x 12
135 x 10
225 x 8
315 x 6
275 x 8
185 x 10

Barbell Row:
135 x 12
155 x 10
185 x 8
225 x 6

Low Pulley Row:
100 x 15
115 x 12
130 x 10

Rev. Pulldown:
100 x 10
120 x 8
140 x 6

Bar Shrug:
135 x 15
225 x 12
315 x 10

Behind Back Bar Shrug:
135 x 12
185 x 10

Over/Under Wrist Curls:
25 x 15
30 x 12
35 x 10

Cstlfx
03-31-08, 7:17 pm
Finally back to college, now I have a computer to get on here and post my stuff. I'll post the past ones I've done. Nothing fancy or special. I recently read some articles in MD and have been trying out some of their ideas. So far an idea that seems to work for me is resting at least 2 minutes to a max of 4 minutes in between sets. That combined with low reps, I think I'll be hitting the maxes that I want to hit before the end of the semester.

This past day is Bi's

Bar Curl:
70 x 12
90 x 10
100 x 6
110 x 4

Alt. DB Curl:
35 x 12
40 x 10
40 x 8

Preacher Curl:
45 x 12
55 x 10
65 x 8

Cross body Hammer Curl:
20 x 15
35 x 12
40 x 10
45 x 8
50 x 6

Cstlfx
03-31-08, 7:21 pm
All right, now the next day after that was leg day. While doing squats and front squats the 2 minute rest period was very beneficial. I feel my legs got even more of a workout because I was able to push a higher amount of weight. Unfortunately, I think my front squat form was screwy because my lower back literally gave out on me when I was doing SLDL. I didnt have a mirror and I havent perfected the form for front squats, so that could be a reason.

Squat:
bar x 15
95 x 12
135 x 10
185 x 10
225 x 8
315 x 6
340 x 4

Front Squat:
135 x 15
155 x 12
165 x 10

SLDL:
185 x 12
225 x 8

Leg Ext:
130 x 10
170 x 8

Leg Curl:
130 x 10
150 x 8

Seated Calf Raise:
90 x 15
180 x 12
230 x 10

Calf machine:
190 x 12
230 x 10
270 x 8

Cstlfx
03-31-08, 7:25 pm
Finally back up to speed, this is today's workout. Shoulders today. Felt pretty decent today coming off of break. Luckily I got into the gym before it got really crowded. Near the end it was getting difficult to walk around and find dumbbells.

Clean and Press:
95 x 10
135 x 8
165 x 6
175 x 4

Arnold Press:
50 x 12
55 x 10
65 x 8

Lat Raise:
25 x 10
30 x 8
35 x 6

Rev. Pec Deck:
120 x 12
135 x 10
142 x 8

Bent Over Lat Raise:
20 x 10
25 x 8
30 x 6

Pushdown:
79 x 12
85 x 10

Overhead DB Ext:
80 x 10
90 x 8

Body Weight dips to failure (15)

Cstlfx
04-02-08, 12:30 am
Back day today. I have to say I was fairly impressed with my rack pulls. The long rest period is helping greatly. It takes a little bit longer to get through a workout, but its much more beneficial to my strength levels. If anyone hasnt tried it yet, try resting 2-4 minutes in between each set and see how much more power you have. Awesome.

Rack Pull (a few inches past mid calf):
185 x 10
225 x 8
315 x 6
405 x 4

Barbell Row:
185 x 10
225 x 8
245 x 6

DB Row:
90 x 12
100 x 10
110 x 8

Pull down:
110 x 15
123 x 12
136 x 10

DB Shrug:
60 x 12
70 x 10
80 x 8
90 x 6

Cstlfx
04-04-08, 9:43 pm
Leg day once again. What a great day. The gym wasnt crowded, good people were there, the right atmosphere for an ass kickin. Nothing in my mind except that I was going to get a great workout. Started warming up and away I went, great times on a friday night!

Squat:
45 x 10
95 x 10
135 x 10
195 x 10
235 x 8
325 x 6
350 x 3 1/2 (couldnt break parallel on the last rep!)

Front Squat:
185 x 10
225 x 6
135 x 6

I dont know what happened here, my legs just gave out and wouldnt let me up.

Leg Press:
470 x 12
560 x 10
650 x 8

Leg Curl:
110 x 12
130 x 10
150 x 8

Calf raise on Hack Squat:
180 x 15
270 x 10
360 x 8

Seated Calf Raise:
100 x 20
200 x 15
245 x 10

Great day, with a couple little bumps, but what more could I ask for? Doesnt get much better than that.

Cstlfx
04-05-08, 6:46 pm
Chest today, lot of work so I cant sit here and write a whole bunch of stuff that will annoy you. haha. Felt good, met some new people too.

Flat Bench bar:
185 x 10
225 x 8
245 x 6
260 x 4

Incline bar:
135 x 10
165 x 8
185 x 6
225 x 4

Flat flye:
35 x 12
45 x 10
55 x 8

Pullover:
45 x 12
50 x 10
55 x 8

Cstlfx
04-07-08, 9:43 pm
Shoulders today, not much to report, just an average day.

Standing Military:
135 x 10
145 x 8
155 x 6
185 x 4

Arnold Press:
55 x 12
60 x 10
65 x 8

Hang Clean:
95 x 10
135 x 8
155 x 6

Bent Over Lat Raise:
25 x 12
30 x 10
35 x 8

Pushdown:
73 x 12
85 x 10

Overhead Db Ext:
90 x 10
100 x 8

Bodyweight dips:
15 reps

Cstlfx
04-08-08, 9:07 pm
Back day today. I decided to try out Tiny's back routine. Damn was that killer. Wicked nasty pump in my whole back. My version is also a condensed version of his, I cant lift the kind of weight he does.

Deadlift w/ shrug:
135 x 1 + 20
185 x 1 + 15
225 x 1 + 12
275 x 1 + 8
315 x 1 + 6
225 x 12 + 0

Bent Over Rows (Yates Style):
135 x 15
155 x 12
185 x 10
205 x 8

Rev Grip Lat Pulldown:
123 x 12
136 x 10
148 x 8

Nosepulls:
28 x 15
35 x 12
41 x 10
47 x 8


Hammer Curls:
40 x 10
45 x 8
50 x 6

Zottmann Curls:
20 x 10
30 x 8
35 x 6

Cstlfx
04-12-08, 1:48 am
Something around my tail bone has been really acting up. It makes it hurt to lift and sit, and lay on it, for the past couple of days. I'm really hoping I can get back into the gym tomorrow. I had to miss leg and chest day because of it.

Cstlfx
04-12-08, 6:48 pm
Damn back. I thought it was better when I was going to the gym, but I was wrong. I was doing squats, wanted to do 4 sets, but on my third set my back said "screw you, you're not lifting anymore." That sucked, so I went to the leg press and I maxed the damn thing out!! For the first time in the gym I had people watching, which was funny as hell, never thought I'd have people watching me.

Squat:
45 x 10
95 x 10
135 x 10
205 x 10
245 x 8
335 x 5

Leg Press:
560 x 12
650 x 10
740 x 8
830 x 6

Leg Curl:
130 x 10
150 x 8
170 x 6

Leg Ext:
86 x 10
95 x 8
103 x 6

Standing calf raise (hack squat machine):
270 x 15
360 x 12
450 x 10

Squats sucked but I guess that gave my legs to max out the leg press, so it was a win some, lose some situation. Hopefully next week will be better. Take care. Best of luck at the Metro today Bridg!!

Cstlfx
04-14-08, 6:33 pm
My back is still really bother me. I think I may have to take a break for the rest of the week. Damn it. I did chest today because I wanted to have less of a chance to hurt my back. I had a friend in the gym today so I decided to go for my 1RM, and I hit 275 like it was nothing!! I went all the way down, touched my chest, came back up without lifting my ass off of the pad. It was great!

Flat bench:
135 x 10
185 x 10
225 x 8
240 x 4
275 x 1

Incline Bench:
135 x 10
155 x 8
185 x 6

DB Flyes:
35 x 12
40 x 10
45 x 8

Pushdown:
73 x 10
79 x 8

Overhead DB Ext:
100 x 8
110 x 6

Dips:
bw x 10
bw x 10

Cstlfx
04-20-08, 11:37 pm
Havent worked out all week. My lower back has been killing me. I went into the gym today and did some chain work on the bench. Also did some shoulder and tricep work. I tried to mimic Cuban Bull's training to see what it was like. It was fun, I love the use of chains. My normal gym doesnt have them. I think I'm going to buy or make a set of my own.

Flat Bench (13# chains)
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Incline
145 x 15
185 x 10

Incline Flye:
20 x 15
30 x 10
40 x 5

Bentover lat raise:
25 x 10

Lat Raise:
30 x 10

Front raise:
40 x 20

Pushdown:
70 x 12

Overhead ext:
80 x 10

Dips:
bw x 15
bw x 10
bw x 6

My back is still sore, i tried to do a little of everything to stimulate some growth. It doesnt look like i'll be reaching my goals by the end of the semester with this set back. But I'll keep plugging. I think I'll get the 300 bench, but everything else involves my back and its killing me. I want to hit them, but dont want to screw up my back.

Cstlfx
04-21-08, 6:33 pm
My back has progressively getting better each day, so I'm giving it to the end of the week before I start back into my major lifting. So because I'm missing back day I decided to do a bicep and forearm routine so at least those muscle wont be hindered by my set back.

Bar Curl:
70 x 10
80 x 8
90 x 6

Hammer Curl:
45 x 10
50 x 8
55 x 6

Preacher:
65 x 12
70 x 10
75 x 8

Body Drag:
30 x 15
50 x 12
60 x 10

Reverse forearm curl:
25 x 15
30 x 12

Forearm curl:
35 x 15
40 x 12

Behind the back fore arm curl:
65 x 10
95 x 8

Reverse forearm curl barbell:
65 x 10
95 x 8

Machine reverse curl (rest pause, 15 sec):
50 x failure (ended up being 35 reps total)

This is the first time I've tried body drags. I've heard a few people talk of them and decided to give them a try. As a last set exercise these are great! A very simple short ROM exercise that burned my biceps. I think i'll be sticking with these for a while, they were excellent.

Cstlfx
04-26-08, 1:39 am
All right. I'm sick and tired of waiting for my back to come around. I did a lot of light to medium weight today with perfect form. My back feels better but I could not stay away from the gym any longer. It was driving me insane! I had only been to the gym 3 times in two weeks, just killin me! I did legs today, still not going to do any back workout for fear of really hurting myself.

Squat:
45 x 10
95 x 10
135 x 10
185 x 10
225 x 10

Leg Press:
290 x 25
380 x 20
470 x 15
560 x 10

Leg Curl:
90 x 15
110 x 12
130 x 10

Leg Ext:
70 x 15
78 x 12
86 x 10

Standing Calf raise machine:
190 x 12
190 x 12

Hack squat calf raise:
290 x 20
380 x 15
470 x 12

Lets see how my back feels tomorrow. I hope all is well.

Cstlfx
04-28-08, 10:06 pm
All right, my back is still hurtin, and the end of the semester is killing my time. I threw bi's and shoulders together today cause I'd rather do both of them then not have time to do them during the week. I think once school ends I need to see the Doc, this back thing wont go away. Until then I guess I'll focus on upper body minus back, and some legs that doesnt involve my back.


Military Press:
95 x 12
115 x 10
135 x 8

Seated DB Press:
50 x 15
55 x 12
60 x 10
65 x 8

Lateral Raise:
20 x 12
25 x 10
30 x 8

Rev. Machine Flye:
105 x 12
112 x 10
120 x 8

Bar Curl:
60 x 10
70 x 8
80 x 6

Alt. DB Curl:
25 x 15
30 x 10

Hammer Curl:
30 x 12
40 x 8

Body Drag:
40 x 15
50 x 12

silverbax80
04-29-08, 8:46 pm
What's going on bro? Looks like you're putting up some impressive numbers. What's your body comp. looking like? Hopefully you're getting some good results. Let me know if there's anything I can do to help.


-Cliff

Cstlfx
05-04-08, 5:56 pm
Had a fun time at Upstate NY ABC. Got to meet some new people and we actually had a great turnout. Damn mapquest gave me the wrong directions and I was late. Sorry guys. I attempted a 315 max bench but couldnt make it. I think next week I'll be going for 300 instead.

Flat:
45 x 10
135 x 10
225x 8
315 x 1<-----didnt make it. Next week maybe.

Incline DB:
65 x 10
85 x 8
105 x 6

Flat Flyes:
35 x 12
45 x 10
55 x 8

Nothing fancy, just went as hard as I could. It was great seeing everyone again. Hopefully we can get together to travel down to a New Jersey Gathering!!

McFly
05-06-08, 10:42 am
315 Is Right Around The Corner Just Keep Training Hard!!!! I'm Predicting First Week In June You'll Smoke It!!!

mwilly
05-07-08, 10:18 am
Looks good man, keep up the hard work. Was great getting to meet you at Hercules, it would be great to do it again soon. I broke down and bought a bench and weights for the house, my son hasn't stopped talking about the ABC meet yet, who am I kidding I should use them as much as he does. Tell your Father we said hello and stay safe. MWilly

Cstlfx
05-10-08, 12:40 am
Thanks you guys. I'm gonna keep working at it. End of the year for college, getting to the gym is rough. SO much work and studying just for a few tests. I did a lot of work in a little period of time in the gym. We'll see how I feel tomorrow.

Military Press:
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5

Shrug:
135 x 12
185 x 10
225 x 8
275 x 6

Lat Raise:
25 x 10
30 x 8
35 x 6

Pushdown:
85 x 10
92 x 8
96 x 6

Overhead DB Ext:
75 x 10
85 x 8

Close Grip BP:
135 x 10
155 x 8
165 x 6

Alt DB Curl:
25 x 10
30 x 8
35 x 6

Hammer Curl:
40 x 10
50 x 8

Body Drag:
50 x 10
60 x 8
70 x 6

I cant wait until the year is over. Time to get back to a normal schedule.

Hoomgar
05-13-08, 12:54 pm
Hey, whats goin on in here? Lifting!? :)

Still workin those numbers up I see bro. Excellent job of balancing between this and classes man. Keep with it!

Cstlfx
05-21-08, 3:23 pm
Finally!! College is done with, finals are over, and my grades are in. I'm now a college grad with a Bachelors of Science in Cellular and Molecular Biology. Best part is, I can get back to lifting. I had to take a break cause I needed as much energy as I could get staying up through the night and studying. But it all worked out for the best.

These last few days I've been lifting, but all of it being things from my apartment at college. So lots of box lifting the last few days. Hope it kept me in enough shape. haha. I'll be posting back up again soon enough.

Hoomgar
05-21-08, 3:51 pm
Finally!! College is done with, finals are over, and my grades are in. I'm now a college grad with a Bachelors of Science in Cellular and Molecular Biology. Best part is, I can get back to lifting. I had to take a break cause I needed as much energy as I could get staying up through the night and studying. But it all worked out for the best.

These last few days I've been lifting, but all of it being things from my apartment at college. So lots of box lifting the last few days. Hope it kept me in enough shape. haha. I'll be posting back up again soon enough.


Schoooooool's Out! For! Summer! -AC

Good news bro.

Angst
05-21-08, 4:11 pm
Congrats Curtis, can't wait to get done with college myself, so what's next?
We'll definitely have another gathering when you come back.

Cstlfx
05-24-08, 11:04 pm
Well, I dont really know whats next. haha. Just searching for jobs right now, hopefully I'll find a job in a lab doing some sort of research. Then maybe back to grad school if I really feel like it.

It was great to get back in the gym today. I felt I was missing a little, but it wasnt too much. I cant wait to go back tomorrow. Too much time off and I go crazy, and forget what a relief the gym is. I did chest today, just to ease my back, back into things.

Flat Bench:
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

Incline DB:
50 x 10
65 x 8
80 x 6

Flat Flye:
30 x 12
40 x 10
45 x 8

Pushdown:
42.5 x 10
46 x 8
50 x 6

Overhead DB Ext:
60 x 10
70 x 8
80 x 6

Bench Dip (bodyweight):
x 10, 8, 6

Cant stress enough how great it felt. Tomorrow is back day, but I'm still going to lay off deads for a while. I'm going to try and see how everything else feels. Hope for the best!

Cstlfx
05-25-08, 6:59 pm
All right! Getting back on track so far. I lost quite a bit of strength in my back, but thats t be expected. I wasnt working with it because of what ever I did. All in all, no pain felt during or after, which is excellent. I also started to throw in light cardio at the end because I gained a lot of unwanted weight while I was on my workout lull. Its good to be back at it.

One Arm Row:
70 x 10
80 x 10
90 x 10

Lat Pulldown:
100 x 10
110 x 10
120 x 10

Bent Over Row:
115 x 10
135 x 10
155 x 10

Seated Low Row:
85 x 10
100 x 10
105 x 10

BB Shrugs:
135 x 10
145 x 10
155 x 10

E-Z Curl:
65 x 10
70 x 8
75 x 6

Alt. DB Curl:
30 x 10
40 x 8

Hammer:
50 x 10
50 x 8

Body Drag:
40 x 12
50 x 10

Cstlfx
05-26-08, 4:34 pm
Did some light stuff today. Kind of a day off, but not really. I did some forearm, calf, and ab work, along with 30 minutes of cardio. I try to keep my heart rate around 130, which is about the top for fat burning, bottom for cardio. I think it helps greatly when the body is using oxygen while lifting. Plus I need to get rid of this fat, back to where I'm still healthy.

Cstlfx
05-28-08, 5:50 pm
Good day. I lost quite a bit with shoulders, but oh well, at least I'm getting back into it. The Nitro is definitely helping me out here. I also cant stop eating. I finish some food and less than an hour later my stomach is rumbling. I hope I'll be right back up to where I was soon at the rate I'm eating. hahaha.

Clean and Press:
110 x 5
135 x 5
145 x 5
150 x 5
155 x 5

Seatd DB Press:
55 x 5
60 x 5
65 x 5
70 x 5
75 x 5

Leaning DB Lat Raise:
20 x 12
20 x 10
25 x 8

Reverse Flye:
15 x 10
25 x 8
30 x 6

Machine Reverse Flye:
110 x 15
130 x 12
150 x 10

Cstlfx
06-10-08, 9:21 pm
I'm back!!! Took a week and a half off, went to vacation in Florida. My back is 100% and I've been dying to get back to the gym. I lost a lot when it comes to how much i'm pushing, but my back really needed it. It was tough to stay away, but now I'm back with a tan and a great ambition to do what I can. I started the week off with legs, and man did it kick my ass. It felt like the hardest lifting day that i've ever been through. But I left with a smile cause it felt fantastic to get back into the gym.

Squat:
135 x 5
185 x 5
225 x 5
275 x 5
285 x 5

Leg Press:
270 x 12
360 x 10
540 x 8

Leg Ext:
110 x 12
120 x 10
130 x 8

Leg Curl:
100 x 12
110 x 10
120 x 8

Machine Calf Raise:
170 x 20
210 x 15
250 x 10

Seated Calf Raise:
90 x 12
160 x 10
170 x 8

Hoomgar
06-11-08, 3:05 pm
This is great news bro. Welcome back man. Your power will come right back up. Don't even worry about it. You'll be pressin the same and then shooting PR's in no time! A rest is like recharging a battery.

Hg

Cstlfx
06-11-08, 7:35 pm
This is great news bro. Welcome back man. Your power will come right back up. Don't even worry about it. You'll be pressin the same and then shooting PR's in no time! A rest is like recharging a battery.

Hg

Thanks bro!! Slow and steady wins the race, and I'll stick to that.


Today was shoulders. Gym is starting to get hot with the sun out like it is. Crazy temps for the Northeast, very weird. Definitely throws my endurance out the window. Todays workout drained me just like yesterday. Soon I'll probably be back in the swing of things and feel good after a workout.

Military Press:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

Seated DB Press:
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5

Lateral Raise:
20 x 12
25 x 10
30 x 8
35 x 6

Reverse Flye (machine):
90 x 12
110 x 10
130 x 8
150 x 6

Straight arm overhead BB raise:
20 x 20
30 x 15
40 x 10

mcbeast
06-11-08, 7:38 pm
Likin this here log..

Im subbed.

Whats a body drag?

Cstlfx
06-11-08, 8:10 pm
Likin this here log..

Im subbed.

Whats a body drag?

I believe I learned this one from Big Ant. Its very similar to a curl, but instead of going away from your body, you keep the bar as close as possible as you "drag" it up your body. In doing so you bring your elbows back and squeeze the bicep. I use it as a finisher cause in high reps low weight it gives a crazy burn.

http://www.youtube.com/watch?v=YItJcwyS1ZE

Hopefully that works. If not, search for Vince Gironda Drag Curl.

mcbeast
06-11-08, 8:22 pm
I believe I learned this one from Big Ant. Its very similar to a curl, but instead of going away from your body, you keep the bar as close as possible as you "drag" it up your body. In doing so you bring your elbows back and squeeze the bicep. I use it as a finisher cause in high reps low weight it gives a crazy burn.

http://www.youtube.com/watch?v=YItJcwyS1ZE

Hopefully that works. If not, search for Vince Gironda Drag Curl.

Sweet,ill check it out later.

Hoomgar
06-12-08, 11:23 am
Soon I'll probably be back in the swing of things and feel good after a workout.


Great wo. Lots of rest bro. Gotta have that recovery man :)



I believe I learned this one from Big Ant. Its very similar to a curl, but instead of going away from your body, you keep the bar as close as possible as you "drag" it up your body. In doing so you bring your elbows back and squeeze the bicep. I use it as a finisher cause in high reps low weight it gives a crazy burn.

http://www.youtube.com/watch?v=YItJcwyS1ZE

Hopefully that works. If not, search for Vince Gironda Drag Curl.

Oh I'ma do then tonight! Thanks Curtis!

Cstlfx
06-12-08, 11:04 pm
Great wo. Lots of rest bro. Gotta have that recovery man :)




Oh I'ma do then tonight! Thanks Curtis!

Tell me how they went, I really like them at the end of my workout. I like that burn.

I had back today. I took it light to reacquaint my back with the exercises. The BORs felt perfect today. I could feel all of my back muscles working, so that gave me some hope. So tomorrow morning will tell if I'm truely 100%. I feel great, muscles are all sore, but its great to be back in the gym. I tried good mornings today, I havent gotten the form down completely, but I think thats just cause I need to get my shoulders more flexible.

Warm Up: Lat Pulldown:
70 x 12
85 x 12
100 x12

Bent Over Row:
95 x 12
115 x 10
135 x 8
155 x 6

One Arm Row:
70 x 10
80 x 8
90 x 6

Seated Pulley Row:
70 x 10
85 x 10
100 x 8

Plate Loaded Shrug Machine:
180 x 15
210 x 12
230 x 10

Shrugs:
185 x 10
225 x 8
275 x 6

Good Mornings:
30 x 15
40 x 12

EZ Curl:
65 x 12
70 x 10
75 x 8

Zottman Curl:
20 x 10
25 x 8

Hammer Curl:
30 x 10
35 x 8

Body Drag Curl:
40 x 15
50 x 12

Hoomgar
06-13-08, 3:00 pm
Tell me how they went, I really like them at the end of my workout. I like that burn.

I had back today. I took it light to reacquaint my back with the exercises. The BORs felt perfect today. I could feel all of my back muscles working, so that gave me some hope. So tomorrow morning will tell if I'm truely 100%. I feel great, muscles are all sore, but its great to be back in the gym. I tried good mornings today, I havent gotten the form down completely, but I think thats just cause I need to get my shoulders more flexible.



I ended up skipping arms last night. Just chest. Going to do them tonight.

Looks like your getting right back on track bro. Good volume there.

Cstlfx
06-15-08, 12:19 am
Man, today sucked. I woke up with my allergies kicking the shit out of me. It wiped out every little bit of energy that I had. Chest day today, luckily I had a spotter, cause it was rough.

Flat Bench:
135 x 5
185 x 5
225 x 5
275 x 3
245 x 5

Incline DB Bench:
60 x 12
70 x 10
80 x 8
90 x 6

Flat Fly:
35 x 12
40 x 10
45 x 8

Machine Fly:
70 x 20
80 x 15
90 x 12

Pushdown:
30 x 12
35 x 10
42.5 x 8

Overhead DB Ext:
65 x 10
70 x 8
75 x 6

Bench Dip:
body weight x 15, 12, 10

Cstlfx
06-17-08, 6:45 pm
Little re-arrangement of my schedule. Decided to do back day 2 days before I'm supposed to. My knee wraps are supposed to come tomorrow. I didnt want to wait a week to try them out, so I delayed legs a couple days. I didnt feel any worse for wear, so my back had enough time for recoup.

Warm-up lat pull:
70 x 10
85 x 10
100 x 10

Bent Over Row:
105 x 12
125 x 10
145 x 8
165 x 6

One Arm Row:
75 x 10
85 x 8
95 x 6

Seated Row:
85 x 10
100 x 8
95 x 6

Weighted Hyper extension:
bw x 12
10 x 10
25 x 8

DB Shrugs:
70 x 15
80 x 12
90 x 10
100 x 8

21's:
55. 60, 65

Zottman Curl:
15 x 12
20 x 10

Hammer:
30 x 12
35 x 10

Drag Curl:
40 x 15
50 x 12

Man, those 21's are bicep killers. I had to decrease my weight for all other exercises cause they just destroyed all strength I had in my arms. I'm great full for my slight back injury. I'm able to come back now and perfect my form. I'm getting a better workout now then I used to. I dont know if its because my muscles went into atrophy and now they're getting a workout, I'd like to think its because I am getting my form down pat and I'm hitting the muscles exactly the way I'm supposed to. Either way, I'm getting the best workouts i've had in quite some time.

Cstlfx
06-18-08, 11:18 pm
One knarly shoulder day. I realy kicked my ass. I used some of the lightest weights i've used in a while, but some very good exercises. It was a great workout.

Standing Military Press:
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5

Seated Arnold Press:
30 x 12
40 x 10
50 x 8
60 x 6

Rev Flyes:
15 x 12
20 x 10
25 x 8

Lat Raise:
25 x 12
30 x 10
35 x 8

Rear Lat cables:
12.5 x 12
20 x 10
27.5 x 8

DB Front Raise:
1o x 20
15 x 15
20 x 12

Lateral Dumbbell Hold:
10 x 1 min
15 x 45 sec
20 x 30 sec

Hoomgar
06-19-08, 12:18 pm
Still putting in the work Curtis. Glad to see your sticking with it. You feel your game is back on now or are you still warming back into it?

Cstlfx
06-19-08, 10:31 pm
Still putting in the work Curtis. Glad to see your sticking with it. You feel your game is back on now or are you still warming back into it?

Still warming back into it, but not as much anymore. I think its more of a "I lost a lot of muscle, therefore I need to work back to where I was" kind of thing. Slow and steady wins the race. As long as I keep putting up the weight, whether its 2.5 pounds or 25 pounds a week, I'm happy.

Well, today was leg day. I tried my knee wraps for the first time. I've never used them before so I just did the standard wrap around the knee, nothing fancy. I now understand why they are used. What used to be a difficult set, was now fairly easy. I made sure to go with a weight I knew I could handle just in case I didnt wrap properly. Well, I think I wrapped pretty well; I used the wraps for my set of 285 and 315, piece of cake. In fact, the 285 set I almost fell over because my knees snapped up so quick. Luckily I recovered without straining any muscles. I think to train with them, I'll use them like I use my belt, maybe for the last set or two, but seeing how well they worked today, I'll make the last set extra heavy. We'll see how it works. Also, those suckers hurt when you wear them. They are not comfortable by any means. The only thing I could think of was this is what Arnold must have meant by pushing past the pain barrier.

Other than that it was overall great leg day. I've been throwing in some Strongman exercises here and there to try everything out. Yesterday has the DB hold, today was the farmers walk. That kicked my ass pretty well. Awesome.

Squat:
135 x 5
195 x 5
235 x 5
285 x 5 (with wrap)
315 x 5 (with wrap)

Leg Press:
360 x 12
450 x 10
540 x 8
630 x 6

Leg Curl:
110 x 10
125 x 8
140 x 6

Leg Ext:
125 x 10
140 x 8
155 x 6

Farmers Walk (Dumbbells):
80 x failure (4 lengths of gym)
100 x failure (3 lengths of gym)

Machine Calf:
110 x 20
125 x 15
140 x 10

Seated Calf:
90 x 12
140 x 10
180 x 8

Cstlfx
06-21-08, 7:50 pm
Chest day today. I have 2 1/2 months left to train for the "Hurricane Open" that I'm hoping to compete in. It should be fun. I highly doubt I'll be winning anything, but I want the experience. However, I dont want to show up and only bench 225 as my max. So, seeing if I work hard enough, I could put up a decent number and get a lot of learning experience out of it.

I focused a lot on my triceps today. I realized in my bench they are a huge weak point. So, I did close grip bench for my bench today. Not close as in a triceps workout, but about shoulder width apart so that my triceps did a lot of work. I figure if my chest fails before my triceps (as long as that number is pretty high) then I'm golden.

"Closer" grip Flat:
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Incline DB:
65 x 12
75 x 10
85 x 8
95 x 6

Flat Flye:
40 x 12
45 x 10
50 x 8

Machine Flye:
80 x 20
90 x 15
100 x 12

Pushdown:
35 x 12
42.5 x 10
50 x 8

Overhead DB Ext:
70 x 10
75 x 8
80 x 6

Dip:
bw x 12, 10, 8

Cstlfx
06-24-08, 7:48 pm
Back day was long as hell. I added a couple exercises, so I think I need to split things differently cause I was in there far too long. I am wiped out now, good indication that too much time was spent in the gym. I performed one of the hardest exercises that I've come across on this forum. Recently I stumbled across a video of Powerfreak performing "grapplers" and they were brutal. They will definitely stay in my repertoire from now one. Also, at the end of the workout I threw in an exercise, not too sure what its called, but I'll call them "forearm rollers". You attach a weight to a rope, the rope is tied to a bar, and you wrap the rope around the bar by twisting the bar. It kills the forearms with a burn.

Deadlift:
135 x 5
155 x 5
175 x 5
195 x 5
225 x 5

T-Bar Row (Isolation freeweight "machine")
90 x 10
105 x 8
115 x 8
125 x 6

One Arm DB Row:
80 x 12
90 x 10
100 x 8

Pulldown:
85 x 10
100 x 8
120 x 6

Bar Shrug:
135 x 12
185 x 10
225 x 8

Grappler:
bar x 12
25 x 10
45 x 8

Arm blaster EZ Curl:
55 x 12
60 x 10
65 x 8

Alt. DB Curl:
20 x 10
25 x 8

Hammer:
35 x 10
40 x 8

Forearm Roller (4' rope):
2.5 x 5
5 x 4
10 x 2

First day doing deadlifts in over a month! Tomorrow morning we'll see if the back is good. I took it nice and slow today, easing back into deadlifts. I felt strong, like I could do a lot more than I did, but no need to jump back in. I got a good pump and it felt great.

I found this awesome "machine" at the gym. Its basically a T-bar row that you put free weights on, but it has a seat and a pad, so that your chest lays on the pad in a 45 degree angle. Its a T-bar row, but you cant cheat. It was awesome to get that perfect form, plus it relieved all stress on the lower back.

Cstlfx
06-25-08, 8:10 pm
Back felt good this morning waking up (it was sore, but my bed sucks). I'm very happy about this. As long as I take it easy on how much weight I add each week, I shouldnt run into any problems. I just hope that slowly going up will give me a decent 1 RM for the powerlifting meet. 2 1/2 months (10 weeks) adding 10 pounds a week only gets me to 325, but I guess its better than hurting my back. Also, this 5 x 5 program that I have going for my big lifts is working great. I have a lot more energy left for my big lifts at the end of the exercise so I feel I get more from it.

Shoulders today, and I'm trying to build up my rear delts. I'm powerlifting right now, but at some point in time I would like to hit the stage. So, its on the back burner, but I want to try and make my body proportionate. I love these static holds, they are just brutal. I think it almost created a combination of fascia stretching and negative reps.

Military Press:
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5

Seated Arnold Press:
40 x 12
50 x 10
60 x 8
65 x 6

Reverse Fly machine:
90 x 15
110 x 12
120 x 10

Bent Over Lat Raise:
15 x 12
20 x 10
25 x 8
30 x 6

Lat Raise:
25 x 10
30 x 8
35 x 6

Static Hold:
15 x 1:00
20 x 0:45
25 x 0:30

Leg day tomorrow. I think i'll continue to use my knee wraps on the heavier sets. I'm still training for squats, but sadly the powerlifting meet i'm going to enter only has bench and deadlift. But squats will help my deadlifts. If any one has any advice on how to make the legs more power full in the deadlift, i'll take any and all given. I dont stiff leg it, I deadlift in a squat position.

Angst
06-25-08, 8:57 pm
Good to see you deadlifting again Curtis, keep up the good work.

mcbeast
06-25-08, 11:31 pm
nice deads n pressin

Cstlfx
06-26-08, 2:22 pm
Good to see you deadlifting again Curtis, keep up the good work.


nice deads n pressin

Thanks guys! I have a little over 2 1/2 months before my meet. I'm hoping to have at least a decent number. It would be cool to actually be competition to other people. haha.

Legs today, and it was fun. By using knee wraps I was able to break my old PR (the one before I hurt my back!) It was exciting, and it kicked my ass today. No AC in the gym, I was sweating like a beast. Had to wipe down machines after each time I used them, its been a long time since I had to do that.

Squat (with 19# chains = +38# for each lift):
135 x 5
185 x 5
225 x 5

Squat w/knee wraps and belt:
315 x 5
365 x 4 <---- new PR!

Hack Squat (machine weighs 54# = +54 to each):
90 x 12
140 x 10
180 x 8
230 x 6

Leg Curl:
115 x 10
130 x 8
145 x 6

Leg Ext:
130 x 10
145 x 8
160 x 6

Farmers walk:
90 x 4 lengths
100 x 3 lengths

Macine Calf:
125 x 20
140 x 15
155 x 10

Seated Calf Raise (+60# for starting weight)"
100 x 12
150 x 10
190 x 8

Ab machine:
80 x 15
95 x 12
110 x 10

Grappler:
bar x 10
10 x 8
25 x 6

shizz702
06-26-08, 2:33 pm
Your training looks good bro, like how you are using chain with your squats. I'd imagine you were probably getting some looks if you were training in a commercial gym lol.

Cstlfx
06-29-08, 9:42 pm
Your training looks good bro, like how you are using chain with your squats. I'd imagine you were probably getting some looks if you were training in a commercial gym lol.

Luckily I'm lifting at a gym on a military base. They have three different weighted chains, all set up and ready to be used. Funny thing is, people still do look at me funny even though the chains are always on the wall.

Chest day today. I started doing flyes and my shoulder got really sore. So, I had to back off and go light. I may take this week's shoulder day off. I was doing a speed day type training, i've been kinda using little bits of Westside barbell training here and there. Today's chains are 13 pounds each.

Flat Bench (+13# chains):
165 x 5
180 x 5
195 x 5
210 x 5
220 x 5

Incline DB:
70 x 12
80 x 10
90 x 8
100 x 6

Fly:
45 x 12
30 x 10
35 x 8

Machine Fly:
85 x 20
95 x 15
100 x 12

Pushdown:
50 x 12
60 x 10

Skull Crusher:
55 x 10
65 x 8

Machine Dip:
170 x 12
215 x 10

AB Machine (plate loaded):
10 x 12
15 x 10
20 x 8

Pullover Machine:
95 x 15
110 x 12

Cstlfx
07-01-08, 5:57 pm
Back day today! I've been reading up on how to increase your deadlift. I've been doing what I need to on leg day, so I decided to give Sumo deadlifts a try today. Man, they are completely different than a conventional deadlift. I'm going to be sore tomorrow, lets put it that way. Westside barbell has a lot of good info out there on everything. I'm hoping because I squat when I do deadlifts, that sumo will really help me out. But, my numbers are low cause i'm just starting to practice, just in case anyone was wondering.

Rough workout today. I dont know if it was just cause I was off, or what, but it ended up being killer. I already feel it in my back.

Sumo DL:
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

T-Bar Row Machine:
100 x 12
115 x 10
125 x 8
135 x 6

One Arm DB Row:
85 x 12
95 x 10
105 x 8

Pulldown:
95 x 10
110 x 8
130 x 6

Bar Shrug:
175 x 12
205 x 10
245 x 8

Grappler:
10 x 12
35 x 10
45 x 6

EZ Bar Curl:
60 x 12
65 x 10
70 x 8

Alt DB Curl:
25 x 10
30 x 8

Hammer:
40 x 10
45 x 8

Forearm curler:
2.5 x 5
5 x 4
7.5 x 3

Cstlfx
07-03-08, 5:11 pm
Today was my powerlifting day, goin for my 1 RM in squats. Damn did it feel good to hit 400!! I warmd up quite a bit, and then went after it. I only had one spotter so I believe I broke parallel. I've been training myself to know where parallel is (or at least below parallel) so, I hope it is. Next time I'll have more than one person with me to tell me if I broke it or not.

Next up I tried the Jefferson Lift for the first time. Great workout, very different feel to it. So, I'm happy its there to mix things up a lot now. Other than that, an awesome workout, sweated my ass off.

Squat:
200 x 5
240 x 4
280 x 3
320 x 2
400 x 1

I went in a 50, 60, 70, 80, 100% 1 RM fashion, plus warmups before.

Jefferson Lift:
60 x 10
70 x 8
90 x 6

Leg Press:
450 x 12
540 x 10
630 x 8
720 x 6

Leg Curl:
120 x 10
135 x 8
165 x 6

Leg Ext:
135 x 10
150 x 8
165 x 6

Machine Calf:
135 x 20
150 x 15
165 x 10

Seated:
110 x 12
160 x 10
200 x 8
(+ 60 pound carriage)

Ab Machine:
85 x 15
100 x 12
115 x 10

Hoomgar
07-03-08, 5:26 pm
Good to see you payin dues bro. 400 on the squat, yea buddy! Gettin back into the heavy stuff now. Great work!

Hg

Cstlfx
07-05-08, 7:17 pm
Good to see you payin dues bro. 400 on the squat, yea buddy! Gettin back into the heavy stuff now. Great work!

Hg

Hell yeah man! I was ecstatic. Only a month and a half left to really train. My other meet got canceled or something, but theres nothing about it now. I'm going for the Gatorland Championships now in the APA. They have all three lifts, so I'm very happy for that. My squat and bench are coming up, but deadlift is still weak.

I'm going light this week. I'm focusing intently on form. Bench, has a 1 second pause at the bottom, no body movement, butt and shoulders on the bench. When it comes to legs I'll be going as deep as I can, knowing where I break parallel. I've been watching videos online, guys and girls are getting red-lighted for not going deep enough, and some of them looked parallel. Better go lower than get DQ'd.

Flies have been bother me as of late, so I am taking flies out of my repertoire until my shoulder isnt sore after working out.

Flat bench:
180 x 5
190 x 5
200 x 5
210 x 5
225 x 5

Incline DB:
65 x 12
70 x 10
75 x 8
80 x 6

DB Floor Press:
45 x 12
55 x 10
65 x 8

Cybex Chest Press:
90 x 20
100 x 15
110 x 10

Pushdowns:
25 x 12
30 x 10
35 x 8

Skull Crusher:
65 x 10
70 x 8

Machine Ext:
30 x 15
40 x 12
50 x 10

Floor presses definitely had a different feel to them. Because of all the presses, my chest and tri's were ballooned up to twice their size. Great feel.

Hoomgar
07-08-08, 12:58 pm
Hell yeah man! I was ecstatic. Only a month and a half left to really train. My other meet got canceled or something, but theres nothing about it now. I'm going for the Gatorland Championships now in the APA. They have all three lifts, so I'm very happy for that. My squat and bench are coming up, but deadlift is still weak.

I'm going light this week. I'm focusing intently on form. Bench, has a 1 second pause at the bottom, no body movement, butt and shoulders on the bench. When it comes to legs I'll be going as deep as I can, knowing where I break parallel. I've been watching videos online, guys and girls are getting red-lighted for not going deep enough, and some of them looked parallel. Better go lower than get DQ'd.

Flies have been bother me as of late, so I am taking flies out of my repertoire until my shoulder isnt sore after working out.

Floor presses definitely had a different feel to them. Because of all the presses, my chest and tri's were ballooned up to twice their size. Great feel.

The science of learning "what works for your own body" bro. Good stuff. Take care of that shoulder and good on ya for not just pushing it into an injury.

Hg

McFly
07-08-08, 1:25 pm
good to see you are still in here killing....i'll have to check in more often....got some good shit going on here!!

mcbeast
07-08-08, 2:04 pm
Another animal with some heavy pressing..keep it up!

Cstlfx
07-08-08, 6:48 pm
Thanks guys!! Shoulders all good, just needed a break. I think I should take a break every once in a while; heavy benching gets it sore quick. Cant do it tomorrow though, I'm going to Crue Fest, should be a great time. So everything should be pushed back a day.

Man, was it hot and humid today. I dont think any sweat came off of my body, and I was wearing under armour. By the time I was done, My shirt and shorts were soaked with sweat. It was a good day, although I was dragging ass. There was a powerlifting competition going on in the gym for the soldiers, so it helped fire me up.

Bent Over Row:
135 x 10
185 x 8
225 x 6

Old School T-Bar Row:
95 x 12
105 x 10
115 x 8
125 x 6

One Arm DB row:
100 x 10
110 x 8
115 x 6

Pulldown:
100 x 10
120 x 8
140 x 6

Back Hyper extension:
bw x 5
5 x 5
10 x 5
25 x 5
45 x 5

BB Shrug:
185 x 12
225 x 10
245 x 8
265 x 6

Grappler:
bar x 12
10 x 10
15 x 8
20 x 6

Fat Bar Curl:
50 x 12
55 x 10
60 x 8

Zottman curl:
25 x 10
30 x 8

Hammer Curl:
35 x 10
40 x 8

Wrist Curls, 3 sets forward and reverse.

Cstlfx
07-10-08, 7:19 pm
Last day of light weight week. I decided to skip shoulders, I figure I'll get a decent workout for them next week, while benching heavy on sunday will help work them out as well. I can feel myself getting stronger. I did deep, deep squats today, almost touching my ass to my ankles (my knees wouldnt let me), and although it was a workout, it felt easier than any other time I've done ATG with less weight.

Squat:
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

Hack (#'s without carriage weight):
120 x 12
170 x 10
210 x 8
260 x 6

Leg Curl:
125 x 10
140 x 8
155 x 6

Leg Ext:
140 x 10
155 x 8
170 x 6

Machine Calves:
140 x 20
155 x 15
170 x 12

Seated Calves (not inculding carriage weight):
120 x 12
170 x 10
210 x 8


After Leg Curls I did a hard 30 second hamstring stretch, as well as a hard 30 second quad stretch after the Extensions. I'm dead tired after last night, felt good though.

Cstlfx
07-12-08, 9:24 pm
Back to chest today. Went heavy for reps. No problems with my shoulder, which is awesome. I need to figure out this whole floor press thing. I'm finding it difficult to get it to the starting position, need to do some research online.

Flat Bench:
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5

Needed assistance on the last rep, it killed me. Still not to the 300 mark yet. 265 x 5 would give me a 298 one RM. We'll see how it goes next week.

Incline DB:
75 x 12
80 x 10
85 x 8
95 x 6

BB Floor Press:
135 x 10
145 x 8
150 x 6

Cybex Chest Press:
100 x 20
110 x 15
120 x 10

Pushdown:
35 x 12
42.5 x 10
50 x 8

Straight Bar Skullies:
50 x 12
60 x 10

Machine Extension:
40 x 15
50 x 12
60 x 10

Cstlfx
07-15-08, 1:19 pm
Awesome time in the gym today. Got introduced to Strongman stuff today by my buddy Cliff. Man was it rough. Tough exercises, different than what I usually do, so it was excellent. We did deads today and I'm excited to discover that my deadlift isnt as bad as I thought it was. I attempted 415, but just couldnt get it up, at least not yet. Still have plenty of time to make it better.

Deadlift:
145 x 15
235 x 10
325 x 5
415 attempt
235 x 10

Farmers walk (2 lengths of gym):
110
130
130

One Arm Rope Pull (simulates truck pull):
65 x 15
72.5 x 10

Tire Flip:
Half length of field x 3

Cstlfx
07-16-08, 10:00 pm
Ma's b-day today, so it was a busy day. Decided to do some work out in the garage. Nothin fancy, but I feel like my rear delts are lagging, so I went after those today. Damn am I sore all over from working out yesterday. Those tire flips are killer.

Macine Reverse Fly:
110 x 15
130 x 12
150 x 10

Bent Over Lat Raise:
20 x 12
25 x 10
30 x 8
35 x 6

Upright Row:
95 x 12
105 x 10
115 x 8

Straight arm overhead BB Raise:
40 x 10
50 x 8
60 x 6

Crucifix:
20 x 0:45
30 x 0:20
30 x 0:10

mcbeast
07-16-08, 10:43 pm
Whats crucifix?

Upright rows are heavy dude

Cstlfx
07-16-08, 11:50 pm
Whats crucifix?

Upright rows are heavy dude

Crucifix is a Strongman type event. You take the dumbbells and hold them at arms length, at shoulder height, off to your sides. Hold them there until you reach failure. If its too easy, I go up in weight, but my shoulders were tired from yesterday, couldnt hold it for very long.

mcbeast
07-17-08, 12:21 am
Crucifix is a Strongman type event. You take the dumbbells and hold them at arms length, at shoulder height, off to your sides. Hold them there until you reach failure. If its too easy, I go up in weight, but my shoulders were tired from yesterday, couldnt hold it for very long.

Yeah true.

Cstlfx
07-19-08, 6:02 pm
Good day today, attempted a 300 1 RM. It was good until I was getting near the top. I lost my balance and almost hit the bar on the uprights, spotter had to push it back over in place. SO, I'd say it deserved a red light. Other than that, I think my push off the bottom, my stance, and my strength was good. Just couldnt get the 300 completely, but I think I could have gotten 295 no problem. Still have a month to train, not too worried.

Flat Bench:
140 x 5
180 x 4
210 x 3
240 x 2
300 x 1

Incline DB:
80 x 12
85 x 10
90 x 8
95 x 6

Floor Press:
145 x 10
155 x 8
165 x 6

Cybex Chest Press:
110 x 20
120 x 15
120 x 10

Pushdown:
42.5 x 10
47.5 x 8
50 x 6

Flat Bar skullies:
70 x 10
80 x 8

DB Kickback:
10 x 12
15 x 10

Cstlfx
07-27-08, 4:10 pm
Well, just an update. I'm currently resting my back. Really resting my back, cause I actually can about this time. I went to the doc cause I woke up and my back was giving me enough pain that I didnt want to move. They said it was a bad strain and told me to stay away from weights for a week.

The doctor told me not only is there good muscle memory, but bad muscle memory as well. Meaning, I strained it a while back, when the problems first began, so its been easier to strain since then. So, I've been staying away from all lifting for a week in order to insure proper healing.

Its been getting better over the days. Soon I think I'll be able to get into the gym. From there I'll be able to decide whether I'm in shape to compete in the meet on Aug 30th. Unfortunately, the payment and sign-up have to be in Aug. 5th. So, I dont have much time to decide. If not, theres always other ones.

On a better note. My family is in the transition of moving. I'll be living down in Florida as of Aug. 8th. So, I'll be enjoying myself on the beach, surfing and swiming in the ocean. Cardio will be fun for once.

Hoomgar
07-29-08, 4:11 pm
Man congrats on the move bro. Right on the Animal Pak birthday too :)

Take care of that back. From experience I can tell you that you can work through and beyond nagging back issues. My back has never been stronger! You'll heal up just fine.

Hg

Cstlfx
08-07-08, 11:52 pm
All right, about two days from getting to Florida. No pain left in my back, but I havent worked out yet. A lot of lifting with boxes and such, the car ride down is a killer though. Cant wait to find a gym near where I live and hit the plates again.

silverbax80
08-08-08, 9:37 am
Take care bro, let me know how it goes when you get down there.

mcbeast
08-08-08, 10:57 am
Your going to cause damage when you hit the plates again!

Cstlfx
08-12-08, 8:21 pm
Thanks for the encouragement guys. I finally found a gym! The local YMCA has a decent free-weight section, so i'll be lifting there for a little while. I cant wait to get back into it tomorrow. I'm thinking back or legs tomorrow cause I need a good day. No dead lifts, but hyper extensions will do. Maybe shy away from Bent overs, unless I can use a bench to support my back until it gets strong.

Update coming tomorrow!

Hoomgar
08-13-08, 11:22 am
Thanks for the encouragement guys. I finally found a gym! The local YMCA has a decent free-weight section, so i'll be lifting there for a little while. I cant wait to get back into it tomorrow. I'm thinking back or legs tomorrow cause I need a good day. No dead lifts, but hyper extensions will do. Maybe shy away from Bent overs, unless I can use a bench to support my back until it gets strong.

Update coming tomorrow!

Good to hear bro. Keep rehabing that back! So is it warm down there? LOL!

Hg

Cstlfx
08-13-08, 1:02 pm
It is excellent weather!! I love it down here, only problem is sticking to a decent diet. Southern cooking is my weakness, best food around, probably the worst for anyone.

So the YMCA was decent. Not the best free-weight section, but better than having nothing.

Squats:
bar x 15
135 x 5
185 x 5
225 x 5
275 x 5

Leg Press:
8 plates x 12
10 plates x 10
12 plates x 8

DB Lunges:
20s x 10
25s x 8
30s x 6

Seated Calf Raises:
90 x 15
115 x 12
135 x 10

Abs

Took it easy and light, didnt want to rush back into things. It was pretty rough on the legs. I'm fairly sore already. Great to get back into it again. Back feels good, no pain while lifting. Hopefully it will feel great tomorrow. Tomorrow will be chest, shoulders, or arms. Havent decided yet. Need to get my split in check. Any suggestions for a 4 or 5 day split?

Hoomgar
08-13-08, 4:49 pm
If you haven't tried the Titan Training yet bro give that a shot.

Hg

Cstlfx
08-14-08, 10:49 am
If you haven't tried the Titan Training yet bro give that a shot.

Hg

Thanks for the split, I'm going to try that one for a while. I'll stick to my own exercises, i think they seperated body parts better.

Chest day today, felt good, no pain in the back when I woke up or after working out today. No spotter so that sucked, especially first day back in a few weeks. So, i went pretty light, but did work afterwards that still has my chest trembling.

Flat Bench:
bar x 15
135 x 5
185 x 5
205 x 5
215 x 5

Incline DB:
60 x 12
70 x 10
80 x 8

Flat flys:
20 x 12
25 x 10
30 x 8

DB pullover:
35 x 12
40 x 10
45 x 8

Cable flys (plates are what ever the machine has, I forgot to look at the weights):
2 1/2 plates x 15
3 1/2 plates x 12
4 1/2 plates x 10

silverbax80
08-14-08, 8:27 pm
Thanks for the split, I'm going to try that one for a while. I'll stick to my own exercises, i think they seperated body parts better.

Chest day today, felt good, no pain in the back when I woke up or after working out today. No spotter so that sucked, especially first day back in a few weeks. So, i went pretty light, but did work afterwards that still has my chest trembling.

Flat Bench:
bar x 15
135 x 5
185 x 5
205 x 5
215 x 5

Incline DB:
60 x 12
70 x 10
80 x 8

Flat flys:
20 x 12
25 x 10
30 x 8

DB pullover:
35 x 12
40 x 10
45 x 8

Cable flys (plates are what ever the machine has, I forgot to look at the weights):
2 1/2 plates x 15
3 1/2 plates x 12
4 1/2 plates x 10

What a coincidence, I did chest today too! Just have to up the intensity techniques when you're short on weight.

Cstlfx
08-15-08, 12:37 pm
What another great day. It feels awesome to get back into things. I started to stack Hydroburn, Isostak, and creatine. Been having some issues with weight, so I'm going to eat clean, very clean, and hopefully that with the Hydroburn, will take off some unnecessary fat. Been hearing some good things about Isostak, decided to give it a shot. Small stack, but I wont know if it works unless I can pin point everything.

Shoulders today.

Standing Military Press:
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5

Seated Arnold Press:
40 x 12
45 x 10
50 x 8

Lateral Raise:
20 x 12
25 x 10
30 x 8

Bent Over lat raise:
10 x 12
15 x 10
20 x 8

Shrugs:
135 x 15
155 x 12
165 x 10

Leg press calf raise:
90 x 20
140 x 18
180 x 16

Back is feeling great, i'm excited. The true test comes on sunday when i'll have Back. I'm sticking with the Titan Training split (http://www.universalnutrition.com/titantraining/), just not all the exercises as i'm going for strength. Well, tomorrow is an off day, lots of rest and eating. I'll see you guys on sunday.

Hoomgar
08-15-08, 1:03 pm
Excellent volume again bro. That stack looks great. You don't need a lot to do a lot. I am looking at some ISO-Stack myself soon to. Good on ya for watching the weight too bro. Keep that protein higher than carbs or fat in every single meal and snacks! It really helps.

Hg

Cstlfx
08-17-08, 3:44 pm
First back day in a while, tough, but it felt good to get back into it. Gotta be quick cause I'm off to go to the pool and lay in the sun while its nice out.

Back Hyper Extension:
bw x 12
25 x 10
45 x 8

Bent Over Rows:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

One Arm row:
70 x 10
80 x 8
90 x 6

Pulldown:
11 plate x 8
10 plate x 10
8 plate x 12

Hanging leg raise x 15, x 12, x 10

Cable Wood Chopper:
3 plate x 12
4 plate x 10
5 plate x 8

cardio

lets see how it feels tomorrow, my lats are already sore and feeling like thy're airplane wings.

silverbax80
08-17-08, 6:59 pm
First back day in a while, tough, but it felt good to get back into it. Gotta be quick cause I'm off to go to the pool and lay in the sun while its nice out.

Back Hyper Extension:
bw x 12
25 x 10
45 x 8

Bent Over Rows:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

One Arm row:
70 x 10
80 x 8
90 x 6

Pulldown:
11 plate x 8
10 plate x 10
8 plate x 12

Hanging leg raise x 15, x 12, x 10

Cable Wood Chopper:
3 plate x 12
4 plate x 10
5 plate x 8

cardio

lets see how it feels tomorrow, my lats are already sore and feeling like thy're airplane wings.

How's the back strain going? 100% yet? I think you're about ready to throw-down on some deads!

Cstlfx
08-18-08, 3:12 pm
No pain or discomfort, or fatigue in my back. I think its 100%! I'm gonna keep with the Hyper's for now, then move to rack pulls. Then I've read some westside and EliteFTS stuff that I'll put into play.

Today was arms. I threw some Tiger balm on before I went to help me warm up. Seemed to help out a bit.

EZ bar curl:
65 x 12
75 x 10
80 x 8

Incline DB Curl:
15 x 12
20 x 10
25 x 8

Hammer Curl:
25 x 5
30 x 5
35 x 5
40 x 5
45 x 5

Skullies:
65 x 12
70 x 10
75 x 8
80 x 6

Pushdowns:
9 plate x 8
7 plate x 10
5 plate x 12

assisted dips:
2 plate x 10
10 plate x 10

behind back forearm curl:
45 x 15
65 x 12
75 x 10
80 x 8

Cstlfx
08-20-08, 2:54 pm
Leg day today, my hammies were actually sore from doing hypers on back day, so that was unusual to deal with. Sadly, I have no gear with me, and so I can only go so heavy without fear of re-injuring myself. so, progress is slow at the moment. it was stupid of me to not even bring my belt.

Squat:
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

Leg Press (sorry for not doing the math, leg day kicked my ass plate=45):
8 plates x 12
10 plates x 10
12 plates x 8

Smith Machine Hack Squat:
90 x 10
110 x 8
140 x 6

Seated Calf Raise:
90 x 15
115 x 12
135 x 10
160 x 8

The hack squats were rough. My forearms are definitely not used to holding a bar that way. Should build some good muscle, my legs havent been pushed that way before.

Hoomgar
08-20-08, 3:07 pm
The hack squats were rough. My forearms are definitely not used to holding a bar that way. Should build some good muscle, my legs havent been pushed that way before.

Which is just what you need to spark that new growth bro! Excellent!

Hg

silverbax80
08-20-08, 7:36 pm
Leg day today, my hammies were actually sore from doing hypers on back day, so that was unusual to deal with. Sadly, I have no gear with me, and so I can only go so heavy without fear of re-injuring myself. so, progress is slow at the moment. it was stupid of me to not even bring my belt.

Squat:
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

Leg Press (sorry for not doing the math, leg day kicked my ass plate=45):
8 plates x 12
10 plates x 10
12 plates x 8

Smith Machine Hack Squat:
90 x 10
110 x 8
140 x 6

Seated Calf Raise:
90 x 15
115 x 12
135 x 10
160 x 8

The hack squats were rough. My forearms are definitely not used to holding a bar that way. Should build some good muscle, my legs havent been pushed that way before.


Yeah, that BB hack squat is weird at first...like a backwards deadlift.

mcbeast
08-20-08, 8:20 pm
Good work.I used to do barbell hacks alot,damn near fall over after every set.Try it with an actual barbell instead of the smith.I always felt high reps were best.275x20,yeah i couldnt walk for awhile...

Cstlfx
08-20-08, 8:34 pm
Good work.I used to do barbell hacks alot,damn near fall over after every set.Try it with an actual barbell instead of the smith.I always felt high reps were best.275x20,yeah i couldnt walk for awhile...

damn 275 x 20!!!! Did you use straps or is your grip just that good? I know as of right now I cant hold 275 for twenty reps.

Cstlfx
08-20-08, 8:39 pm
Yeah, that BB hack squat is weird at first...like a backwards deadlift.

yea, they are really weird. Thats why I used the smith today, just making sure I can get the form down.

mcbeast
08-20-08, 8:40 pm
damn 275 x 20!!!! Did you use straps or is your grip just that good? I know as of right now I cant hold 275 for twenty reps.

Thats just my grip,i did this when i was still in high school.My deadlift is 405x20.It would take some time but i could probably get 315x20 now.They are a very awkward lift tho.

Funny story,it was one of the first few times i had done them and i think i did 225x10,then ds to 185x20.I was okay enough to walk to my girlfriends at the time.So im sittin there on the computer,for like 3 hours without moving.Moms called for dinner so i go to JUMP UP (i was excited for food) (idk wth i was thinkng jumping tho) and the second my feet touched the ground my legs gave out and i fell flat on my face.So moral of the story,this exercise is hella painful.

silverbax80
08-20-08, 8:42 pm
yea, they are really weird. Thats why I used the smith today, just making sure I can get the form down.

An added difficulty factor is having short arms like me...don't let that get in your way though. Try to hit up the free BB next time...exponentially better!

mcbeast
08-20-08, 8:43 pm
An added difficulty factor is having short arms like me...don't let that get in your way though. Try to hit up the free BB next time...exponentially better!

Short arms here too brotha..

silverbax80
08-20-08, 8:48 pm
Short arms here too brotha..

Yeah, they help you on some lifts and hurt you on others...the fun is in overcoming.

mcbeast
08-20-08, 8:49 pm
Yeah, they help you on some lifts and hurt you on others...the fun is in overcoming.

adapt&overcome..
printed right on my back brotha..
makes for thicker lookin arms too..

Cstlfx
08-20-08, 9:06 pm
adapt&overcome..
printed right on my back brotha..
makes for thicker lookin arms too..

I felt that too. A little in my shoulders as well. Should be good for overall thickness.

Cstlfx
08-21-08, 9:46 pm
Tropical Storm Fay is being a bitch. All the gyms around me due to flash flood watches. I'm hoping the rain will stop tonight and I can hit the gym tomorrow.

silverbax80
08-21-08, 10:04 pm
Tropical Storm Fay is being a bitch. All the gyms around me due to flash flood watches. I'm hoping the rain will stop tonight and I can hit the gym tomorrow.


Polar ice cap vs. Tropical storms...which is the better trade-off? (I'd still take Florida!)

Cstlfx
08-21-08, 10:06 pm
Polar ice cap vs. Tropical storms...which is the better trade-off? (I'd still take Florida!)

Hell yes I'd take Florida. After the hurricane goes by, I'm sun tanning, hahaha.

silverbax80
08-21-08, 10:09 pm
Hell yes I'd take Florida. After the hurricane goes by, I'm sun tanning, hahaha.

Dude, it's getting down to the 40's-50's at night now...Summer's over!

Cstlfx
08-22-08, 12:27 am
Dude, it's getting down to the 40's-50's at night now...Summer's over!

Wow! You'er kidding me. I think its getting down to 75 around here :-D

Cstlfx
08-22-08, 5:11 pm
The gym was open today!! Looked like they had some water damage which is why they were closed yesterday.

Chest today and it was pretty good. I cant tell if I wasnt as strong because I didnt have my wrist wraps or if it was because I as out for a couple weeks.

Flat Bench:
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Incline DB Press:
65 x 12
75 x 10
85 x 8

DB flys:
25 x 10
30 x 8
35 x 6

DB Bench Pullovers:
35 x 15
40 x 12
50 x 10

Forearm curls:
15 x 15
20 x 12
25 x 10

Cable wood Chopper:
4 plates x 15
5 plates x 12
6 plates x 10

I think its good that I dont have my gear with me because i'll be gaining all of the strength back and hopefully more. Keep training smart and grow big!

silverbax80
08-22-08, 5:15 pm
The gym was open today!! Looked like they had some water damage which is why they were closed yesterday.

Chest today and it was pretty good. I cant tell if I wasnt as strong because I didnt have my wrist wraps or if it was because I as out for a couple weeks.

Flat Bench:
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Incline DB Press:
65 x 12
75 x 10
85 x 8

DB flys:
25 x 10
30 x 8
35 x 6

DB Bench Pullovers:
35 x 15
40 x 12
50 x 10

Forearm curls:
15 x 15
20 x 12
25 x 10

Cable wood Chopper:
4 plates x 15
5 plates x 12
6 plates x 10

I think its good that I dont have my gear with me because i'll be gaining all of the strength back and hopefully more. Keep training smart and grow big!

Nice, broski. You don't need the gear...sometimes it gets to be a crutch. A hoss like yourself needs to be lifting heavier weight, though. Just bein' honest, but I know that you have the potential--that's why I say that.

Cstlfx
08-22-08, 6:15 pm
Nice, broski. You don't need the gear...sometimes it gets to be a crutch. A hoss like yourself needs to be lifting heavier weight, though. Just bein' honest, but I know that you have the potential--that's why I say that.

Dont think I dont know it. For one reason or another, my chest has always sucked. At least it keeps on getting stronger though. Its as if I havent found the correct way to workout my chest, cause everything else is responding well, except for my chest.

mcbeast
08-22-08, 7:33 pm
Same here brotha,chest dont grow and doesnt get stronger! Finnaly starting to fix that.

Good workout today

silverbax80
08-22-08, 9:43 pm
Dont think I dont know it. For one reason or another, my chest has always sucked. At least it keeps on getting stronger though. Its as if I havent found the correct way to workout my chest, cause everything else is responding well, except for my chest.

Bodybuilder, Powerlifter, or Powerbuilder? If you're not happy w/the chest development then you need to throw in some more iso work. I like the chest squeeze/presses--we did them before. You might want to consider nixing the other cmpd ex and replacing w/decline presses...it places the chest in a higher position and negates the anterior delts and tris to a greater extent. Also maybe decrease the weight until you "feel" the reps again.

Cstlfx
08-23-08, 1:50 am
Bodybuilder, Powerlifter, or Powerbuilder? If you're not happy w/the chest development then you need to throw in some more iso work. I like the chest squeeze/presses--we did them before. You might want to consider nixing the other cmpd ex and replacing w/decline presses...it places the chest in a higher position and negates the anterior delts and tris to a greater extent. Also maybe decrease the weight until you "feel" the reps again.

I feel the reps, especially on flat. Maybe I'll give up the incline for the decline. Now that I found the correct positioning for flys so it doesnt hurt my shoulder, it tears my chest up. I'll also see if my gym has a pec dec. Thanks for the advice!!

Cstlfx
08-23-08, 3:23 pm
Shoulders today. Also my first day trying out Protan's Blow Out. Its like a hyped up version of tiger balm or atomic balm. It actually worked pretty well, i'm impressed.

Standing Military Press:
100 x 5
120 x 5
150 x 5
160 x 5
170 x 5

Seated Arnold Press:
40 x 12
50 x 10
60 x 8

Bent Over Lat Raise:
15 x 12
20 x 10
25 x 8

Lat raise:
25 x 10
30 x 8
35 x 6

BB Shrug:
155 x 12
175 x 10
195 x 8

Leg Press Calf Raise:
140 x 20
180 x 18
270 x 15
320 x 12

Rotator Cuff exercises:
5 x 15
10 x 12
15 x 10

My hypothesis is that it will help strengthen my rotator cuff (its the same thing I do to warm up at the beginning of my workout, just with less reps, heavier weight). One exercise is the moving the db's from your body to the outside (arms at 90 degree angle), the other is keeping my arms at a 90 degree angle above my head, and rotating them down. If this will not stengthen my cuff like I'm thinking, please tell me.

mcbeast
08-23-08, 5:13 pm
Im not good with rotator cuffs,sorry bro.

Great work today!

Cstlfx
08-25-08, 4:30 pm
Back today. Massive pump in my lower back, just from doing hypers. Really dehydrated from being at Disney World all day yesterday. It was warm, hot, humid, and lots and lots of walking.

Back Hypers body weight only:
15, 12, 10

Bent Over rows:
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5

One Arm Rows:
70 x 12
80 x 10
90 x 8

Pull down:
10 plates x 8
8 plates x 10
6 plates x 12

Reverse forearm curls:
95 x 12
115 x 10
135 x 8

Lower abs

Cstlfx
08-26-08, 2:08 pm
My bi's are seriously lagging when compared to my tris. Not really noticeable, but noticeable enough. I may just cut tris out of my arms day all together. I used a shocking principle today to hopefully kick start some growth from now on.

EZ Curl bar with arm blaster:
bar x 15
35 x 15
55 x 12
75 x 10
80 x 8

Running the rack Cross body Hammer Curls (10 sec in between each set):
15 x 5
20 x 5
25 x 5
30 x 5
35 x 5
40 x 5
45 x 5
50 x 5
55 x 5
50 x 5
45 x 5
40 x 5
35 x 5
30 x 5
25 x 5
20 x 5
15 x 5

Overhead cable curl:
3 plates x 10
2 plates x 12
1 plate x 15

Straight bar pushdowns:
10 plates x 12
8 plates x 12
6 plates x 12

One Arm Overhead DB Ext:
25 x 8
20 x 10
15 x 12

Forearm curls:
15 x 12
20 x 10
25 x 8

Hoomgar
08-26-08, 2:12 pm
LOL! Better eat big bro. Your biceps are creaming for nutrients :)

I love it. This is how it's done man. Focus on what is lagging and go after it hard!

Hg

Cstlfx
09-06-08, 9:31 pm
Sorry for not updating in a while. Things have been pretty hectic. Job market sucks, so I'm in a huge debate whether to go back for my masters or not. Then there's the question of which college to go to and then the list piles on from there. Also, the set-backs for the house keep piling up, so I still do not have any of my stuff (except the stuff I came down to Florida with). I've been rotating through the same 2 pairs of gym clothes since Aug 16th or whenever I moved. haha.


Just havent been logging. I'll post again starting monday.

Cstlfx
09-08-08, 11:34 pm
Been a while, but things have been hectic. This is the first week I started deadlifts again. I think my back can take it again. Of course I'm starting light, I cant do any where near what I used to do. However, I did find something posted on this forum that gave mathematical equations to determine which style pull you should perform. After I did the math it said I should be pulling sumo style, cause the normal you put my back at an biometrically inefficient position, possibly causing me to round my back (in english, long arms, short legs, sumo good).

Cant remember what exactly I pulled today I started with a 135 warm-up for 10 reps and ended with 205 for 5. Then moved onto bent over rows.

BOR:
5 x 135
5 x 155
5 x 185
5 x 205
5 x 225

One Arm Rows:
5 x 70
5 x 75
5 x 80
5 x 85
5 x 90

Shrugs DB:
80 x 10
65 x 12
55 x 15

Cable Wood Chopper:
4 plates x 12
5 plates x 10
6 plates x 8

Forearms

Some cardio after lifting. I'm really need to throw some in at the end, my gut is getting far too large. I'm going to cut back on the carbs, i'm too carb sensitive to be eating like I am, cant eat like I am until I start lifting the big weight.

Cstlfx
09-10-08, 4:24 pm
Legs today, feelings pretty good. Still sore from sumo deads on monday. They were a killer. Because of the soreness, I decided to throw in some box squats this week, using some different lifts to challenge my legs. The Box height was right below knee level.

Box Squats:
10 x bar - warm up
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315

Narrow Stance Leg Press:
5 x 6 pies
5 x 8 pies
5 x 10 pies
5 x 12 pies
5 x 14 pies

Jefferson Lift (once from the ground, the rest squats):
15 x bar
10 x 95

Seated Calf Raise:
90 x 10
115 x 10
125 x 10
135 x 10
145 x 10

Cstlfx
09-17-08, 1:52 am
Working on the house today, no time for the gym. The contractor was taking far too long and spending too much of our money, so we're finishing it ourselves. I had to move a porch/stairs thing (fairly small, nothing huge), it was pretty heavy. I'm now either going to buy or make myself a weight sled. The burn I got from dragging that around the house was awesome.

A lot of shoulder and back work going into this. So, even though i'm no in the gym, my muscles are still being worked pretty well.

Cstlfx
10-07-08, 5:23 pm
Damn, it has been forever. The house is finally complete, we're finally moved in. I have a gym, and I'm heading there in an hour, after I get my supps in. I can finally use the supps I've won, and put them to good use. In total, I moved about 10,000 lbs worth of stuff to storage, then another 5,000 around the house. Today I'm wondering if my deadlift has gone up. An update to come later, but things have finally gotten into place and I can lift. It is much needed. Stress is hell without being able to lift.

Hoomgar
10-07-08, 5:34 pm
Curtis! Good to hear from you bro. Glad you got the moving done man. Looking forward to hearing how the gym works out for ya now bro.

Hg

Cstlfx
10-07-08, 8:54 pm
The gym is great. A lot of equipment, a lot of plates, and a lot of space. I went during what the owner said was their most congested time. I didnt have to wait for anything. I dont think I saw anyone waiting for anything.

I did back today, diving right in. However, on my last set of deads, I must not having been breathing right. It felt like all the blood filled the base of my skull. I need to puke for a second, then felt like I was going to pass out. My back was all ready to go, and I could have gotten more, had it not been for my head. But, I had to sit down for 10-15 minutes and let it subside. It was minimized but didnt bother me while lifting after that. It only came back when I set the weight down.

Deads:
135 x 10
225 x 5
245 x 5
265 x 5
285 x 5
315 x 1

Bent Over Row:
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Hammer Strength Iso Lat Pull (reverse grip):
50 x 5
90 x 5
140 x 5
180 x 5
230 x 5

Lat Pulldown (wide grip):
120 x 10
105 x 12
75 x 15

Close grip EZ bar curl:
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

I dont think I lost much strength (if any) on my back. I did the BOR's with a thumbless overhand grip. I didnt need to use any straps and my form was great. Thats rare for me, especially after deads. I did sumo style and its only my third time doing it that way. Feels great to be back.

Firedrake
10-08-08, 1:04 am
Great looking workout -- it may be the break did you some good -- as for the issue with the blood in the head: how were you breathing? That might've had something to do with it.

'drake

Hoomgar
10-08-08, 12:25 pm
Awesome! Hitting good numbers after the lay off man. When my head feels like that, I find that a large drink of water is what the doctor ordered. It sounds like dehydration bro. No matter how impossible it may seem because I know your drinking what seems like plenty probably. Still, give it a try, next time that happens, try slammin straight down a nice 20 oz or more of water (not too cold) and wait a minute then go back to it. Hope that helps.

Cstlfx
10-08-08, 1:09 pm
Great looking workout -- it may be the break did you some good -- as for the issue with the blood in the head: how were you breathing? That might've had something to do with it.

'drake

I thought I might have been holding my breath too long during the lift. When I think about it, I wasnt exhaling as soon as I started lifting. I thought I just built up pressure in my head.


Awesome! Hitting good numbers after the lay off man. When my head feels like that, I find that a large drink of water is what the doctor ordered. It sounds like dehydration bro. No matter how impossible it may seem because I know your drinking what seems like plenty probably. Still, give it a try, next time that happens, try slammin straight down a nice 20 oz or more of water (not too cold) and wait a minute then go back to it. Hope that helps.

I'll try that next time. I had a drink with me, but the whole bottle was only about 40 oz. If it happens again, which I hope it doesnt, I'll make sure to try it.


Thanks for the help. I'm still using the Titan Training Split, just with my own exercises. I'm also trying to go with the less is more approach. Forgetting about my arms and just trying to get the big 3 up as strong as possible.

Hoomgar
10-08-08, 1:37 pm
I'll try that next time. I had a drink with me, but the whole bottle was only about 40 oz. If it happens again, which I hope it doesnt, I'll make sure to try it.


Thanks for the help. I'm still using the Titan Training Split, just with my own exercises. I'm also trying to go with the less is more approach. Forgetting about my arms and just trying to get the big 3 up as strong as possible.

Right on the money bro. Build the core! The limbs grow with it anyway and there will be time for limb polishing later on when the mass is where you want it! You have a good width going on your back already so a few more years of this school of thought and you may be ready for a cut no? :)

Hg

Cstlfx
10-10-08, 8:08 pm
Well, seemed that my back got stronger on the break, chest got weaker. Makes sense, bench press will only get you strong at the bench press.

Flat:
155 x 5
185 x 5
225 x 5
245 x 5
failed attempt at 285

Decline:
95 x 5
135 x 5
185 x 5
205 x 5
225 x 5

BB Pullover:
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Pec Deck:
45 x 25
50 x 20
60 x 10 (failure)

All in all, I thought it was a productive day. Pushed it as hard as it'll go, got every ounce out of my chest. At the end of the pec deck I had a wicked pump, so I hope I was able to expand my fascia enough to get bigger.

@Hoomgar: Few more years more than likely. I like the idea of using powerlifting to build a foundation. I get to have fun, while having multiple long term goals. I wouldnt mind being like Franco Columbo, able to deadlift 700 pounds while weighing less than 220. Plus, he had crazy striation, I think from powerlifting. Look at Pudzianowski, same way except he ways about 100 pounds more.

Firedrake
10-10-08, 10:30 pm
Looks like good work -- just keep pushin' it. What's that saying "Ain't nuthin' to it but to do it!"

As far as Franco is concerned -- I was lucky enough to have him as a Chiropractor in the early 80s, when I worked in Westwood (Los Angeles), about two blocks north of his office -- that sucker was strong! Back then I was 6'2" and about 240 solid. He could bloody well pick me up and shake me (well, standing on a box -- he IS short . . .) And, of course, he knew what sort of adjustments and help that BBers needed. Always cool.

I'm subbed in . . .

'drake

Cstlfx
10-11-08, 6:41 pm
Looks like good work -- just keep pushin' it. What's that saying "Ain't nuthin' to it but to do it!"

As far as Franco is concerned -- I was lucky enough to have him as a Chiropractor in the early 80s, when I worked in Westwood (Los Angeles), about two blocks north of his office -- that sucker was strong! Back then I was 6'2" and about 240 solid. He could bloody well pick me up and shake me (well, standing on a box -- he IS short . . .) And, of course, he knew what sort of adjustments and help that BBers needed. Always cool.

I'm subbed in . . .

'drake

Thats awesome!! I've never had the chance to meet any of the older bodybuilders, due to me never being on the West Coast. It still amazes me how strong he is. He must have been the shortest person to ever compete in the Worlds Strongest Man competition.

Cstlfx
10-11-08, 6:51 pm
Leg Day today!! On Back day it was raining, and when I went outside, I slid down the stairs, but I managed to pull my groin a little. I was worried about doing legs. They were supposed to be done yesterday, but I switched it around to give it another days rest. After the good workout today, I'm happy I did so.

I did some wrap work today but I must buy another pair of knee wraps. When I bought my first pair, I moronically opted for the wraps with velcro. So, when I was working today, they popped off, had to stop, and put them back on. I have heavy ones for my competitions (when I compete), but I dont want to use those in the gym. I need to buy another light set without the velcro.

Squat:

warm-up:
bar x 10
95 x 10
Working set:
185 x 5
225 x 5
275 x 5
315 x 5 (with belt)
365 x 5 (with wraps and belt)

Leg Press:
400 x 5
490 x 5
580 x 5
670 x 5
760 x 5

DB SLDL (# is the weight of a single DB):
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5

Standing Calf Raise:
180 x 12
200 x 10
210 x 8
215 x 6

-superset with-

Seated Calf Raise:
90 x 12
100 x 10
105 x 8
107.5 x 6

I'm really happy with the gym, the leg press has an extra bar on top to load more weight on! For once I wont have to worry about maxing out the leg press. Also, the standing calf raise is free weights, not a machine, so the weight I'm moving is actually the weight I put on there (I dont have to worry about how many pulleys, etc).

Also, the Stiff legs, with dumbbells, are great. I didnt go too heavy cause i've never done them before. For me they give me a much better stretch.

Cstlfx
10-11-08, 11:28 pm
Man, I've been eating clean for two weeks straight. I'm starving right now, going through 5-6 big meals a day, most of it being protein, Tuna, chicken, beef, etc. Clean carbs like brown rice, oats, dreamfield pasta (something about protected carbs, so its pasta, but only a little bit of carbs), and fruits and veggies, are with the meals. I'm starving now, so I'm ordering some pizza. I hope the cheat (or "Muscle Meal" as Mendelson calls it in an article on EliteFTS) will help recover my shoulders, and allow me to power through the workout tomorrow.

Then, also kick start next weeks lifts as well. Cause its a short time until December, which is the competition. Come hell or high water, I'll be competing in it. I keep backing out of them because i'm either injured or moving. But, my total is only 1050 right now, and I'm in the 272 division cause of my weight gain during my injury. Gotta get big and strong as fast as possible (hahaha, yyeeeaaaa).

Cstlfx
10-12-08, 7:48 pm
My shoulders are sore as hell. I really miss having a spotter to help with the lift off. That just destroyed my delts on chest day. I tried to stay away from front delt work, but had to do a little.

Seated Military Press:
bar x 10
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

Bent Over Fly:
20 x 5
30 x 5
35 x 5
40 x 5
45 x 5

Upright Row:
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

DB Shrugs:
50 x 20
60 x 18
70 x 16
80 x 14

-superset with-

Barbell Shrug
135 x 5
185 x 5
205 x 5
225 x 5

Straight arm barbell raise:
20 x 5
30 x 5
40 x 5
50 x 5
60 x 5

Barbell Precher Curl:
30 x 30
40 x 25
50 x 12

I used to the preacher curl to get some blood in there and get a good pump going. I dont really know any other way to get my bi's to get bigger except to get as much blood as possible in there. That was also the idea behind the superset shrugs. Get a bunch of blood in there, then go heavy for some reps, then let it hang for a few seconds. My bi's dont get used all that much, because on back day I position my hands so that my back does almost all the work. My bi's and traps, I want them to look as strong as they are. haha.

Cstlfx
10-15-08, 12:58 am
I got my stone trainer in the mail today! Back day should be fun tomorrow. Tonight i'll be researching a couple stone exercises to throw in.

Hoomgar
10-15-08, 12:09 pm
I got my stone trainer in the mail today! Back day should be fun tomorrow. Tonight i'll be researching a couple stone exercises to throw in.

Interested to see how you do with this bro. Keep rehabing that back even when it feels better! Ice/heat/ice/heat you know the deal my man.

Cstlfx
10-15-08, 7:16 pm
The stone trainer was lots of fun! However, I'm much weaker in that then I had anticipated. I'm very happy I did not buy the stone molds, I would have only been able to lift one of them. haha.

Rack Pull:
bar x 10
135 x 5
225 x 5
315 x 3
405 x 1

Cable Pull Through:
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5

Stone Trainer:
107 x 2
107 x 2
152 x 1
152 x 1
attempted 197
*the bar itself weighs 17 pounds, the reason why the numbers are odd.

Hanging Leg Raise 3 x 14, 16, 18

Grappler:
25 x 5 each side
35 x 5 each side
45 x 5 each side

Grip Training


I suggest using the stone trainer for some fun. Definitely works everything very well. Plus, a lot more thing can be done with it, as shown on EliteFTS. I'm not strong enough to do half of the things with just the bar, let alone do it with weight. So, I have new goals, and a new contraption that makes everyone stare and go WTF!?

Cstlfx
10-15-08, 7:19 pm
Interested to see how you do with this bro. Keep rehabing that back even when it feels better! Ice/heat/ice/heat you know the deal my man.

Oh yea, I have invested in a quality heating pad. I do not want to go down that road again.

Also, I have purchased something called The Stick. Its awesome. Basically its a variation of a rolling pin, but its for the muscles. Before lifting it helps to warm up, and after lifting it helps to get all the soreness out. Cuts my soreness in half or more. Just roll out the muscles and everything is set.

Hoomgar
10-16-08, 9:33 am
Also, I have purchased something called The Stick. Its awesome. Basically its a variation of a rolling pin, but its for the muscles. Before lifting it helps to warm up, and after lifting it helps to get all the soreness out. Cuts my soreness in half or more. Just roll out the muscles and everything is set.

Sweet. Can it be ordered online? Got a link?

Cstlfx
10-16-08, 8:23 pm
http://www.thestick.com/products/

Thats the area on the site to help you choose. They're pricey, but after using it, I'm happy I got it. A variety to choose from as well.

Hoomgar
10-17-08, 12:43 pm
http://www.thestick.com/products/

Thats the area on the site to help you choose. They're pricey, but after using it, I'm happy I got it. A variety to choose from as well.

Thanks bro, I've been looking for something like this.

Hg

Cstlfx
10-20-08, 12:53 am
Kind of a crappy day, I've been out in the sun for a while these past couple of days, kinda has me drained. Dont know what it is about the sun, but it makes me just want to sleep. Anyway, I think until my meet I wont do any more full power squats. I'll do box squats, get my height down pat. Maybe use my wraps once or twice.

Box Squat (1-2 inches below parallel):
bar x 10
135 x 10
225 x 5
275 x 5
315 x 5
365 x 2

Couldnt get up once my ass hit the box. Either I'm really drained or I havent been hitting parallel with my heavier squats.

Db SLDL:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Perfect Squat Machine:
180 x 5
230 x 5
270 x 5
320 x 5
360 x 5

Donkey calf raise machine:
90 x 5
180 x 5
270 x 5
360 x 5
450 x 5

Definitely had a good workout, just not the numbers I wanted to see.

Cstlfx
10-20-08, 9:35 pm
Chest today, going for speed and making sure I have my form down. I think my form is decent for beginning, my chest is just weak. I think I may start using westside training after my meet. See if that helps out any. I dont feel like doing shoulders tomorrow, so I threw in some shoulders during tonights workout.

Bench:
150 x 5
165 x 5
180 x 5
195 x 5
210 x 5

(50-70% max)

Incline press (hammer strength):
90 x 5
180 x 5
230 x 5
250 x 5

Decline Bench:
115 x 5
125 x 5
135 x 5

Seated Barbell press:
115 x 5
125 x 5
135 x 5

Reverse Fly:
20 x 5
25 x 5
30 x 5

Preacher Curl:
40 x 30
50 x 15

Seated pinwheel curl:
20 x 5
25 x 5

Stupid me, I forgot my logbook today. I hope I got all the right weights and what not.

Cstlfx
10-23-08, 6:09 pm
Well, I did my last full power day before the meet. I tried to hit my PR in deads today. I attempted 405 but missed it. I moved it, but moving it doesnt count. So, I'm hoping with 5 weeks, I can get it up there. Thats my goal for the meet, hit 405.

Deads:
135 x 5
225 x 4
275 x 3
315 x 2
405 x 1

Pull Through:
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5

Standing One Leg Curl:
100 x 5
110 x 5
120 x 5
130 x 5

Oblique Work with the Grappler:
25 x 10
25 x 10

Cstlfx
10-26-08, 7:19 pm
After last weeks poor showing with box squats, I'm continuing them again. I will continue to use them until my meet. I put a twist on the westside box squat idea, as i'm not following it, I probably shouldnt follow the direction.

Box Squats:
245 x 2 (3 sets of this)
255 x 2
260 x 2
275 x 2
285 x 2
295 x 2
325 x 2
335 x 2

I felt really strong, but then again, I only went up to 335, I tried 365 last week and could only get two. But, this is only done with a belt on the last set. Which is why I like the box squat, no need for gear.

1 Leg Squat (on the perfect squat free weight machine):
90 x 5
110 x 5
120 x 5
(5 for each leg)

Ham Glute Raise:
3 sets of body weight x 5

Ab Work

Donkey Calf Raise:
Just something spur of the moment, first set was 10 reps with toes in, 10 toes out, 8 straight ahead, 90#. Second set 8 reps in, 8 reps out, 6 straight ahead, 110#. Third set was 6 in, 6 out, 4 straight ahead, 120#.

I'm hoping if I do box squats every week, with the box being about an inch to two inches below parallel, I'll have no problem with depth at the meet. My goal is to get green lights on all 9 lifts.

Hoomgar
10-27-08, 1:19 pm
Awesome sessions as always Curtis. So now you are way down there in swamp land, are we ever going to see you up here at any ABC's anymore?

Cstlfx
10-28-08, 5:04 pm
Awesome sessions as always Curtis. So now you are way down there in swamp land, are we ever going to see you up here at any ABC's anymore?

Maybe, I just dont know. I'm trying to get into grad schools up north. So, next year I may be around those parts and get a chance to go to a few more. I cant wait.

Cstlfx
10-28-08, 5:20 pm
Chest/shoulder day today. I'm starting to mimic westside to transition into it. But, my meet is close enough that I wouldnt be able to do a rotation properly, so I dont do exactly as they say. Man, I had the endorphins running wild today. It was great.

Flat:
180 x 3 x 3
185 x 3
205 x 3
225 x 3
235 x 3
245 x 3
250 x 3
255 x 3

This gives me hope, I had just a little trouble getting all 3 reps in at 255 (of course there will be trouble, if there wasnt, its not heavy enough). Thats after 27 reps at other weights. A while back I had a failed attempt at 285. The hardest part is unracking the weight by myself.

Close Grip Bench:
135 x 5
155 x 5
175 x 5

DB Side Raise:
20 x 5
25 x 5
30 x 5

BB Shrug:
135 x 5
225 x 5
245 x 5

My shoulder was getting sore, so I didnt do too much more to aggravate it.

Cstlfx
10-29-08, 2:18 am
Crap! I totally forgot that I did face pulls today.

so to add between DB side raises and shrugs, we have facepulls:
60 x 10
75 x 8
90 x 6

Hoomgar
10-29-08, 1:32 pm
Crap! I totally forgot that I did face pulls today.

so to add between DB side raises and shrugs, we have facepulls:
60 x 10
75 x 8
90 x 6

Can't forget to log the rear delt work bro. Gives ya that nice thick shoulder look man :)

Firedrake
10-29-08, 10:38 pm
That's some great looking work, but you're right to back off if something doesn't feel "right" -- sore is one thing: we all WANT that -- but if the joint isn't moving right, put the bar down.

Cstlfx
10-31-08, 10:14 pm
Deadlift:
135 x 5
225 x 5
245 x 5
265 x 5
275 x 5

SLDL:
135 x 5
185 x 5
205 x 5

Yates Row:
135 x 5
155 x 5
185 x 5

Shrugs on calf raise:
90 x 5
180 x 5
270 x 5

I dont feel like I did much today. But, I didnt really do much, haha. I have 4 weeks of training left, so I'm not going to go too hard until the meet.

Cstlfx
11-03-08, 9:26 pm
Leg Day, doing pretty well. I'm happy at the moment. I found a meet in the town right next to mine. Its with RAW United, so, I think for my first meet, it'd be good to test myself using no extra equipment, except for a belt. On top of that, it costs about 1/3 less and instead of being 2 hrs away, its about 20 minutes. So, for someone with not a lot of extra money lying around, its a good deal.

Squat:
bar x 10
95 x 10
135 x 10
225 x 2
245 x 2
275 x 2
315 x 2 x 4

1 Leg Squat (on perfect squat machine):
90 x 5
140 x 5
180 x 5

Good Mornings:
45 x 5
55 x 5
65 x 5
95 x 5
115 x 5
135 x 5

Donkey Calf Raise Machine:
180 x 10
270 x 10
360 x 10

I'm starting to go on a "refinement" period as G Diesel calls it. My weight is starting to affect my lifts and I'm not happy about it. I think I may be able to deadlift more if I lose a few pounds of fat.

Firedrake
11-04-08, 12:13 am
I understand your thinking -- extra fat getting in the way of lifts is not good. Your lifts are good, though -- I'm looking forward to seeing your further progress toward the meet!

Hoomgar
11-04-08, 10:33 am
Good, good and good man. First PL meat eh? Nice workout and a plan for greater refinement ;) LOL! Some people call it "waist management"

All good stuff bro.

Cstlfx
11-06-08, 8:58 pm
All right, so yesterday I went into the gym for chest/shoulders and my shoulder just wasnt having any of it. I did some tricep work, cause if my shoulder cant get the weight, hopefully my triceps will. I'll be taking next week off from chest.


Well, after the meet I'm going to see the doctor about it. I think between football, lacrosse, and now weight lifting, I've injured my rotator cuff. Its the only explanation I can think of, cause over the years I've always had a clicking in my shoulder, on and off pain, and finally the rest of my body gains very well, except for my chest, which is very hard to gain strength in.

At least I can squat well and deadlift well. Neither of those are affected. I also still plan on benching at my meet, I'm just going to go very easy when it comes to chest/shoulder lifting.

Firedrake
11-06-08, 9:31 pm
It might NOT be a rotator cuff problem -- I had that "clicking" sound, and it wound up being arthritic overgrowth in the shoulder for much the same reason -- long time over use.

Good luck with the meet!

Cstlfx
11-06-08, 10:11 pm
It might NOT be a rotator cuff problem -- I had that "clicking" sound, and it wound up being arthritic overgrowth in the shoulder for much the same reason -- long time over use.

Good luck with the meet!

Really? I didnt think by 23 I could have overused it yet. Was there pain with it?

Cstlfx
11-08-08, 8:58 pm
Well, today we started hanging the x-mas lights. Hoem Depot was having a deal where you could exchange your lights, so we had to dig everything out to see what we needed to get rid of. Blah, blah, blah, so on and so forth, we started putting the lights up.

Well, its Florida, its still 80 degrees at 10 am. I had the bright idea of getting up on my roof (black/gravel shingles) to hang the lights over the edge. I think it took about 3 seconds before I started to make it look like it was raining. I thought I was going to be wiped for my workout, but I loaded up with some Carbo Plus and Animal Pump, which worked excellent!

Deads:
135 x 5 x 2
280 x 2 x 8

Good Mornings:
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5

Pull Throughs:
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5

Upper Ab Work

Upon first look of the Westside program, I had laughed about the 2 reps for 8-10 sets. All I could think was how easy that must be. Damn, have I been wrong. I am wiped out by the end of that exercise. The thing I am happiest with, is that it allows me to focus on my form and muscles. I've gotten much better at tightening my core when I lift, and that makes the lift a lot easier.

Cstlfx
11-11-08, 9:04 pm
Legs today and for some reason I was sweatin buckets at teh gym. Couldnt figure it out for the life of me. But all went well. I'm feeling strong and like my lifts. Switching between full squats and box squats have really helped out. My box is below parallel so it makes everything easier when its taken away.

Box Squat:
135 x 5 x 2
315 x 3 x 8
(75% 1RM)

Leg Press:
490 x 5
580 x 5
670 x 5
750 x 5
840 x 5

BB Hack Squat:
95 x 10
135 x 10

Donkey Calf Raise:
90 x 5
180 x 5
270 x 5
360 x 5
450 x 5

Firedrake
11-12-08, 1:00 am
Killer leg day! It's bound to have turned up your metabolism, which will certainly induce sweating. It's a good thing!

Hoomgar
11-12-08, 10:58 am
Killer leg day! It's bound to have turned up your metabolism, which will certainly induce sweating. It's a good thing!

x2. Sweatin with honor bro LOL! Bustin your rump in the gym and pourin out sweat. I love the looks it gets when you do it LOL!

Hg

Cstlfx
11-13-08, 3:38 am
Killer leg day! It's bound to have turned up your metabolism, which will certainly induce sweating. It's a good thing!


x2. Sweatin with honor bro LOL! Bustin your rump in the gym and pourin out sweat. I love the looks it gets when you do it LOL!

Hg

Yea, I was pretty nasty. Had the towel I brought with me, and had to borrow a towel from the gym. One to wipe me off, the other to wipe the machines down.

People dont sweat at the gym anymore. I was on the elliptical the other day, while I was on there air started blowing on me. I realized there's a fan on every single machine there. People dont even sweat doing cardio. It was a sad day.

Ashley_Brand
11-13-08, 3:48 am
Thought I'd drop into your thread and check it out...
some very impressive numbers you're throwin' around here <congrats!>

I hear ya on the people don't sweat in the gym anymore. You should see how girls look at me.. it's like they've never seen another girl actually TRAIN before. It's a shame. I won't even get started on the people who walk by and say "you make me sick". As if any of them want to put in the hard work we all do... they don't understand.

Keep up the hard work... it always pays off.

Cstlfx
11-15-08, 7:56 pm
Great ABC today!! Its always a great experience to work out with people who will actually push you. I didnt have my log so I cant remember exactly everything. We got the squats up to 385, I think it was 2 or 3 reps raw. I attempted a 405 deadlift, but stopped half way, literally just stopped, didnt go up or down. Hercules gave me some advice, so hopefully I'll nail it next time. My shoulder is okay, I did 275 1 1/2 times, I lost balance somehow and my left arm went backwards (this isnt the shoulder with problems so I think it was just bad luck).

Then we went to eat at Keller's BBQ and ate everything the place had to offer. Damn good day to say the least.

Hoomgar
11-15-08, 8:04 pm
Great ABC today!! Its always a great experience to work out with people who will actually push you. I didnt have my log so I cant remember exactly everything. We got the squats up to 385, I think it was 2 or 3 reps raw. I attempted a 405 deadlift, but stopped half way, literally just stopped, didnt go up or down. Hercules gave me some advice, so hopefully I'll nail it next time. My shoulder is okay, I did 275 1 1/2 times, I lost balance somehow and my left arm went backwards (this isnt the shoulder with problems so I think it was just bad luck).

Then we went to eat at Keller's BBQ and ate everything the place had to offer. Damn good day to say the least.

That is awesome bro. Glad you got to go to an ABC down there. Let us know when the pics are up! Sounds like it was a great time, as always.

Hg

Cstlfx
11-18-08, 8:45 pm
I have no idea what got into me today. Maybe it was the ABC, maybe cause its getting close to my meet, maybe its stress from Grad school apps and the GRE's. Who knows, but today's leg day was fucking crazy. Its been a while since I used my gear (wraps). So I went for it today. Also, I used a Texas bar, or the equivalent of (55 pounds, fat), just in case they use one at my meet.

Squats (warm-up with box):
bar x 5
135 x 5
225 x 3
315 x 3

Squats (no box w/belt and wraps):
405 x 3
435 x 3
465 x 1 <--- New PR!

I went below parallel and popped up easier than I expected. I could have gotten up 10-20 more pounds if I had attempted. Within a month, I think I'll be able to squat 500.

Good Morning:
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5

1 Legged Perfect Squat:
90 x 10
140 x 10

Standing Calf Raise:
180 x 5
270 x 5
360 x 5
450 x 5
540 x 5

Firedrake
11-18-08, 9:22 pm
Don't you love the days when you feel like you're on fire and everything seems light?!? I know I feel inspired after an ABC meet.

Good looking squats!

Hoomgar
11-19-08, 10:53 am
You are doin work son! All I know bro, is when you feel it coming like this, you want to continue to keep your head and train smart yes, BUT strike while the iron is hot baby!

500 is yours my man, make no mistake about it, take it! Keep eating big, this is where your power is coming from bro, you know that ;)

Hg

Cstlfx
11-24-08, 11:49 pm
Box Squat:
bar x 10
135 x 10
225 x 5
315 x 5
365 x 5
375 x 5

Front Squat:
135 x 10
155 x 10
165 x 10

Perfect Squat:
360 x 5
450 x 5
540 x 5
630 x 5

Calf Raises


Did legs again. It has been five days. I'm going light this week, then a week before my meet I'll be taking it off. I'll do another chest day and back day.

Cstlfx
11-26-08, 11:44 pm
Chest blast today. Last one before the meet. My chest and arms are damn tired. Made sure to do a lot of warming up.

Bench:
bar x 10
65 x 10
95 x 10
135 x 10
235 x 3
235 x 3
235 x 3
235 x 3

Close grip:
185 x 5 x 5

Side raises:
15 x 10
20 x 10
25 x 10

barbell tricep extension:
50 x 10
60 x 10
70 x 10

Cstlfx
11-30-08, 9:19 pm
Well, my brother came home from college and I ended up getting sick. So, tomorrow will be the last time I workout before my meet. I'm really anxious to do this. I'm all ready formulating a plan for a Westside routine to put into effect afterward and get stronger.

Cstlfx
12-01-08, 8:08 pm
Last work out before the meet. I'll be making sure to stay hydrated, eat well, get my rest, stretch and stay limber. Today felt good, but I had to hold back, save it for the meet.

Deadlift:
bar x 10
135 x 8 x 2
185 x 5 x 2
225 x 3 x 2
275 x 2 x 2
315 x 1 x 2
365 x 1

365 went up easy, and I mean easy. So, I'm thinking I'm going to be able to hit 385 no problem. I'm still debating whether or not to shoot for 395. I think 405 may still be out of my reach.

Bent Over Rows:
135 x 5
185 x 5
205 x 5
225 x 5

Reverse Grip Pulldown:
90 x 10
120 x 10

I was in and out quick, didnt want to use too much of my steam. Cause I was sick Ihad a little less energy and I also have 6 days to recover, so I want to be fully recovered by then.

For my first meet I want to hit 9 out of 9 lifts, so I'll be playing it a little safe. I'd rather see if my form like depth is on target, rather than how much I can throw around. Also, I've never lifted with commands before, so I want to use a weight where I can lift with them.

Cstlfx
12-07-08, 3:39 am
I'll post pictures and video tomorrow but I hit 7/9 lifts. 365 Squat (red lighted 415 attempt for depth), 275 Bench (missed a command, screwed the pooch on that one), and hit all 3 attempts for a PR 405 Deadlift.

Overall, very fun day. Only con, I need a bigger or different singlet. One of the most uncomfortable things I've worn.

Angst
12-08-08, 4:34 pm
Great job Curtis, glad you had fun bro. how's life treating ya?

Cstlfx
12-16-08, 12:39 am
Great job Curtis, glad you had fun bro. how's life treating ya?

Life is going pretty well. Just finished my week off after the meet. I met some great guys that I just started training with tonight. Ones an older guy, really experienced in powerlifting, so with his help I should be hitting some big numbers soon.

So tonight, we did just squats and good mornings. I cant remember the numbers, but I worked up to a set of 415 for 2. Then we back off and did some lighter squats with bands. Then about 3 or 4 sets of good mornings, I got up to 225 x 5.

Hoomgar
12-16-08, 12:20 pm
Good to see you still in there getting it done bro. Finding new workout partners is a treasure man. Glad to hear this.

Hg

Cstlfx
12-18-08, 1:29 am
Good to see you still in there getting it done bro. Finding new workout partners is a treasure man. Glad to hear this.

Hg

The gym is great too, and cheaper. A little bit of a drive, but totally worth it.

Chest today, low reps. Warmed up with bar then 135 x 8

Bench:
275 x 2
315 x 0
275 x 5
265 x 4
245 x 4

Close grip Bench:
225 x 5 x 5

Seated Military press

Rope Crunches

Cstlfx
12-24-08, 3:21 pm
Well, holidays are upon us and I've been quite busy lately. I've kept working out, just keep putting off writing in the ol' log. Xmas dinner will be great with Roasted Goose, Cranberry Chutney, Roasted Potatoes, and Figgy pudding for desert. Along with a bunch of cakes and cookies all through the day.

Yesterday was great! I warmed up to go for a max Squat with knee wraps.
bar x 10
145 x 10
235 x 5
325 x 5 w/belt
415 x 3 w/belt and light knee wraps
505 x 1 w/belt and APT's Black Mambas <---- PR!

Front Squats:
195 x 5
215 x 5
225 x 5
235 x 5
245 x 5

Then I ended with 20 minutes of cardio

Today really sucked for chest. I didnt work out with my partners cause they're out of town, so I decided to try the smith machine with no counter weight.
1 45 on each side x 10
1 45 and 1 25 on each side x 7
2 45's x 5
attempted 275 but no go

It really bothered the crap out of my wrists even with wraps on. I didnt like it at all and probably wont use the smith machine again.

I then proceded to do some light dumbbell work w/ 50-80 pounds. Then Some Skull crushers and some straight bar pushdowns.

Happy Holidays everyone!

Cstlfx
01-02-09, 8:15 pm
Man, I've been sick all week. Cant stop dragging ass. For the first time this week I've had the energy to hit the gym. So, today was a combo back/legs.

Squat:
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1

Shrugs:
135 x 5
225 x 5
315 x 5
405 x 5 x 2

SLDL:
135 x 5
225 x 5
245 x 5
275 x 5 x 2

Calf Raises:
4 plates x 10
6 plates x 5
8 plates x 5
10 plates x 5
12 plates x 5

Hopefully my feeling good will be even better tomorrow. I didnt go too hard, so hopefully that wont screw me up.

J Wong
01-03-09, 2:53 pm
Strong squatting man.

Cstlfx
01-06-09, 12:29 am
Strong squatting man.

Thanks! Its been getting better and better. Cant wait to hit that weight in an actual contest.


Tri's today, trying to build up my bench. All of these exercises are done in a circuit.

Abs (15 degree decline bench):
15 reps x 5

Dips:
bw x 7 reps x 5 sets

Overhead DB Ext:
70 x 7 x 5

Overhead BB Ext:
75 x 7 x 5

One Arm DB Row:
85 x 7 x 5

Cable Pushdown:
100 x 7 x 5

Firedrake
01-06-09, 12:35 am
That's a helluva circult!

Cstlfx
01-06-09, 11:12 pm
That's a helluva circult!

Yea, its definitely tiring at the end. We're just trying some new stuff out.

bi's/upper back today.

Brian showed me a weird exercise today, dont know what to call it, but its almost like a chest concentration hammer curl. Tough to explain without video or pictures, but I'll just stick with 80 lbs x 7 x 4

Seated Hammer Curls:
40 x 7 x 4

EZ Bar Preacher Curls:
65 x 7 x 2
75 x 7 x 2

Wide Grip Lat Pulldown:
130 x 7 x 4

Low Pulley Row:
120 x 7 x 4

Cstlfx
01-08-09, 12:11 am
Leg Day!!

Squats:
145 x 7
235 x 7
325 x 5
415 x 3
465 x 2

Good Mornings:
145 x 7
195 x 5
225 x 5

Cstlfx
01-08-09, 11:59 pm
Chest today.

Bench:
135 x 7
225 x 5
275 x 3
315 x 0
295 x 0

I attempted both 315 and 295, each time failing right on my chest. As soon as it got an inch off my chest, I was able to push it the entire way on my own. Gotta figure it out.

Close grip bench:
185 x 5 x 3

Behind neck Military on Smith:
90 x 5 x 3

Firedrake
01-09-09, 1:14 am
Looks like you're having a strong week from here, bro! I understand the "having been sick" part.

McFly
01-09-09, 9:38 am
squats are looking good bro! i haven't stopped by in a while.....glad to see you are still pounding away! looks like you made tons of progress since the DE ABC a year ago!!!!

Cstlfx
01-10-09, 12:21 am
squats are looking good bro! i haven't stopped by in a while.....glad to see you are still pounding away! looks like you made tons of progress since the DE ABC a year ago!!!!

Oh yeah!! I still hadnt been bit by the powerlifting bug back then. I have a good crew to work with now, giving me tips of the trade. I'm also quite a bit bigger too, which I'm tending to like.



Back day today. We did deads, clean and presses, as well as shrugs. I got to use bumper plates for the first time ever today, those things are awesome!! I'm able to drop the weight from above my head, with little to no noise caused by it hitting the ground. It completely takes the strain of returning the bar to floor off of my shoulders.

Deads:
135 x 7
225 x 5
315 x 3
365 x 1
405 x 1 x 3

Clean and Press:
95 x 5
165 x 5

Shrugs:
225 x 5
315 x 5
405 x 5 x 5

I also decided to purchase some bands for fun. One of the guys I'm working with has a pretty big bench (around 500 raw) so I figured I'd get some bands to play around with. Use em for squats to. I hope they get here before bench on thrusday, but we'll see.