View Full Version : Blood, sweat, and tears....
.....Is all you can count on taking the path taken by few others.
Stats and Goals and a brief hello.
March 05' 244lbs @ 35% BF - My starting point.
July 05' 220lbs @ 17% BF - where I made the biggest mistake of my life straying from this lifestyle.
September 06' 288lbs @ 35ish% BF Where I started back into this.
Currently 258lbs @ 24%BF
Big 3 Lifts
355lb squat
225lb bench
460lb deadlift
My goals are to cut to a comfortable BF% by beach season retaining as much mass as possible. Then slow recomp at maintance over the summer and a clean cut in the fall. Also looking to get stronger and start getting into the powerlifting scene next year.
Here are my last 3 workouts just to give myself a reference point for future lifts and PR's
Chest/Back
Flat BB Bench
45 x 12
135 x 8
185 x 8
185 x 6
225 x 1 PR
235 x miss =*(
Deadlifts
185 x 10
405 x 2
460 x 1
315 x 10
385 x 7 PR
Inc DB press
20's x 10
55's x 8
55's x 8
Lat Pulldowns
150 x 12
162.5 x 8
175 x 6 PR
Legs
Squat
45 x 20
135 x 10
225 x 8
245 x 8
Straight Legged Deadift
45 x 20
135 x 8
225 x 8 PR
Seated Calf Raises
4plates x 20
4plates x 12
4plates x 8
4plates x 8
Today was arms and shoulders.
EZ bar curls
40 x 12
100 x 8 PR
100 x 7
90 x 6
French Press
80 x 8
80 x 8
80 x 8 Set PR
CGBP
135 x 7
135 x 8
Hammer Curls
40 x 8
40 x 5
DB Shoulder Press
45 x 7
40 x 6
Side Laterall Raises
25 x 8
25 x 8
Cable Curls
100 x 8
100 x 8
Cable Pushdowns
150 x 6
140 x 6
Front Plate Rises
45 x 8
45 x 8
not the strongest lifting but I give it 110% in the gym.
I'm glad you are here brother. Don't skip a beat.
Enforcer25
02-03-07, 10:08 am
Giving 110% is what it's all about Bro, good luck on the goals
Thanks for the words of encouragement guys.
Josh you need to get more of the oldschool and hardcore lifters from wbb in here.
Hit Legs on sunday
Legs
Squat
45 x 20
135 x 8
225 x 8
275 x 4
225 x 5
SLDL
45 x 20
135 x 8
225 x 8
225 x 8
Seated Calf Raise
6plates x 12
6plates x 12
6plates x 9
Short and simple.
This morning was Chest and back and what started as a great session ended terribly.
Chest/Back
Bench Press
45 x 20
135 x 8
185 x 8 Felt light lol
205 x 5 PR
225 x 1
235 x 1PR
Bent Over Rows
45 x 12
135 x 8
155 x 8
155 x 8
Incline Dumbbell Press
60's x 8 PR
60's x 5
Lat Pulls
150 x 8
150 x 6
Cable Crossovers
60 per side x 8
60 per side x 8
Deadlifts
45 x 12
135 x 12
225 x 8
315 x 1 And then on the second rep I lose my focus and arch my back and try to pull it up using too much lower back and I feel a pop right in my lower back. I fell to the ground in pain and could barely walk back to my dorm room. Lesson learned never go lift heavy after being awake for over 24 hours!
Its been 18 hours since this happened and I can barely fucking walk =/
Nick Hatfield
02-06-07, 10:26 am
Paul, hey bro, good to see you made it over too. I needed a harder approach as well.
Holy shit wassup Nick get on aim kid.
Today was a very quick workout first one back after the back injury so i kept it low volume and good form
Arms/Shoulders
EZ bar curls
50 x 20
100 x 8
100 x 6
SkullCrushers
80 x 8
80 x 8
80 x 8
CGBP
110 x 8
110 x 8
110 x 8
Cable Curls
100 x 8
100 x 8
Cable Pushdowns
100 x 8
100 x 8
Seated DB press
45's x 8
Side Raises
30 x 8
Front PLate Raise
45 x 8
45 x 6
Short cause the gym was packed and my lifting partner had 30 minutes before class.
diets been on point for the past 2 days. Going mostly liquid for the next 4 weeks. Peace.
You'll find all the motivation you sumbitches can handle here....
good lifting paul.Very respectable SLDLs.
Haha I know Josh, I've been coming to this site for a while just reading the Journeys currently waiting for Wrath to finish his. We best split a fat L in Columbus in a few weeks.
Well I went into the gym today thinking the back is better after a week of rest and did a mild version of my regular routine minus the deadlifts. I started off with bench where my back didnt bother me one bit then I moved on to Bent over BB rows using builts antagonist pair idea when lifting. I do my first set with 135 and put on my new belt and proceeded to do 185 x 8, popped off the belt and my back felt like its going to snap. The rest of the workout blew and I am quite pissed that this is setting me back from pushing myself hard enough at the gym.
Chest/Back
Bench
45 x 20
135 x 8
185 x 8
185 x 6
Rows
45 x 12
135 x 8
155 x 8 Back hurt like a mofuka
INc DB Press
40's x 8
45's x 8
Lat Pulldowns
135 x 8
150 x 8
Diets been good but im starting to plateau, going mostly shakes + carb/protein meals around workouts. Gotta get these last 15 lbs of fat off before its beach season =/
SO its late as **** and I havent slept yet. too much sheet on my mind mainly my diet and how weak I am. I have my training down, I go to the gym whether I feel like it or not, whether I'm sore or feeling lazy I go and no matter how ****ty im feeling I push myself 110%. If only my diet would be as easy to master. Im cutting, im making gains but I'm still far from my goal. Im looking better but when I look in the mirror all I can see is distance. I make stupid choices regarding diet on a whim. Smoke an L and get the munchies bam unhealthy calories. Sure im under my 2k for the day but what does that mean when I go 60g of protein for the day and enough salt to melt the snow on my driveway in the middle of the fukin winter. If I dont write this here then I wont stick to it. I have a date, June 4th. That's the day I look myself in the mirror and decide whether I have what It takes to become the master of my environment. 16 weeks out. Its a contest, against myself. And I will try to do everything I possibly can to prepare myself for my very own day of judgement. I will religiously update my fitday and stick to a strict diet for the next 16 weeks, no cheat meals and not more ****ing excuses. This needs to be done. Every Day for the next 16 weeks I will.
Get 1500-1800 calories in.
220g Of protein no matter how bland and redundant this gets on a meal plan at school.
Take my Creatine, EFA's and EC stack every morning.
Do shrugs on back day.
Do 3 working sets on each damn exercise.
Let my Back heal
Never skip an exercise because I want to leave the gym asap
Never miss a gym day.
NO cheat meals.
Start doing something for Abs, because by the end of the summer I'll be able to see them.
2
Today was a Chest/Back session. No deads due to back.
Chest/Back
Bench
45 x 20
135 x 8
185 x 8
205 x 3
Barbell Rows
45 x 12
135 x 8
185 x 4
135 x 8
Inc DB Press Lbs Per side
60 x 8
60 x 5
Lat Pulls
150 x 8
150 x 8
150 x 6
Cable crossovers
60lbs x 8
70lbs x 5
good stuff
Testpolska
02-19-07, 7:32 pm
Your deadlift is sick in comparison to your bench and squat numbers. Have you had an injury in the past? Or are you just geared toward the dead? And you post on WBB if I am correct?
Hey Test yea I post on WBB, whats your Handle over there? Glad to see another Polish homie here. Nie Lubie WBB, huj im w dupe tam.
As for my big 3, I think 355/235/460 is pretty proportional. The reason for my bench being fairly low is 2 torn rotator cuffs without the money or health insurance for surgery. =/
Arms and Shoulders Yesterday.
BB Curls
45 x 10
80 x 8
90 x 8
100 x 8
French Press
70 x 8
70 x 8
70 x 8
Hammer Curls LBs per side
45 x 7
45 x 6
CGBP
45 x 12
135 x 8
135 x 6
Seated DB Press Lbs per side
40 x 8
40 x 8
Side Lateral raises
25 x 8
25 x 8
25 x 6
Front Plate Raise
45 x8
45 x5
I got 14 weeks to go on this cut. Today was first leg day since back injury
Squat (light with good form)
45 x 12
135 x 8
225 x 8
225 x 8
Calf Raises
2p x 12
6p x 8
5p x 8
4p x 24 (feel the burn baby)
SLDL
135 x 8
135 x 8
135 x 8
Kept it light to avoid straining my lower back. Diets has been great. 1 week to the Arnold so Im pretty pumped. I have 14 weeks to reach my goal and I would like to drop another 4-5% BF over that time. Hopefully getting to 17-18% @240ish by june.
Yesterday
Today was Chest and Back with no deadlifts due to lower back being fried from SLDL's and the injury.
Chest/Back
Lat Pulls
75 x 20
150 x 8
150 x 8
150 x 6
Bench Press
45 x 20
135 x 8
185 x 5
185 x 4
BB Row
45 x 12
135 x 8
135 x 8
135 x 8
Inc DB Press
55per side x 8
55per side x 6
Good Workout I'm sore all over.
Testpolska
02-25-07, 11:06 pm
Great workouts bro. Sorry to hear about the lowerback strain. Get well soon. I'm so fuckin pumped for the arnold too bro. Should be one hell of a weekend.
And I got banned from WBB a while back. Although I still like to check out some stuff, mostly journals over there.
Its all good bro Lower back is a lot better now. Yesterday night I hit arms/shoulders. I think im addicted to the gym. Its almost as bad as trying that crack in the 9th grade.
Arms/Shoulders
CGBP
45 x 12
135 x 8
205 x 8
205 x 8 (On the smith so dont get too excited)
Barbell Curls
25 x 20
95 x 8
95 x 8
115 x 8 (Sup Jakeypooh)
SKull Crushers
95 x 8
95 x 8
95 x 8
Hammer Curls Lbs Per side
45 x 5
45 x 5
45 x 5
Seated DB Press Lbs Per side
40 x 8
45 x 8
Side Raises Lbs Per side
35 x 8
30 x 8
Front PLate Raise
45 x 10
45 x 8
Cable Pushdowns
150 x 10
150 x 10
150 x 10
Cable Curl
100 x 8
BeastFromMiddleEast
02-26-07, 12:14 pm
Good luck brother.
Kick ass, lift, do some cardio to cut up a little bit.
Thanks Mate
Today was a great Chest and Back session with one of my friends who's been going to the gym with me pretty regularly now.
BB Bench
45 x 20
135 x 8
185 x 8
205 x 4
BB Rows
45 x 12
135 x 8
135 x 8
155 x 8
Incline DB Press
60perside x 8
60perside x 6
50perside x 6
Lat Pulldowns
150 x 8
150 x 8
150 x 8
DB Fly's
30 x 8
30 x 8
And Last but certainly not least since I haven't done these in a month due to the back injury please be gentle.
Deadlifts
45 x 20
135 x 8
225 x 8
225 x 8
315 x 8
Back and chest felt great after this session. I will be gone till Sunday night since its Arnold Classic time tomorrow. Diet has been great past 4 days.
Weight at the gym 254lbs with Shoes, shorts,T-shirt and a pretty big lunch. I should be flirting with the 240's by next week.
Clipping 22-22.5" % BF Today
Waist is down to a solid 41".
Testpolska
02-28-07, 9:30 pm
Diesel session brotha.