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widdlewade44
05-07-08, 9:45 pm
to hold may head up, spit back in their face!




This is my 2000th post here on the FORVM, so it's time to start my Journey's log. Questions and comments are always welcome, peace.

Kevin
widdlewade44

widdlewade44
05-07-08, 10:07 pm
Seated Overhead Press

6 x 6 reps

Widegrip, overhand pull-ups

7 x 6 reps

Roman Chairs

4 x 25

Standing Side Laterals

5 x 12 reps

Knocked this out in about 30 mins, shorter then my regular workouts which generally go between 60-80 mins.

Kevin
widdlewade44

MELTDOWN
05-07-08, 10:15 pm
looking good you young whipper snapper. i burned delts today as well then limped around the neighborhood 3 laps. TKR is calling me....keep it rocking bro !!!

train.eat.supp.sleep
05-07-08, 10:16 pm
how come you did roman chairs? maybe im confused on what they are?

widdlewade44
05-07-08, 10:24 pm
looking good you young whipper snapper. i burned delts today as well then limped around the neighborhood 3 laps. TKR is calling me....keep it rocking bro !!!

I'll be 38 this month, so I don't know about whipper snapper, lol. Thanks for checking in bro.

Kevin
widdlewade44

widdlewade44
05-07-08, 10:30 pm
how come you did roman chairs? maybe im confused on what they are?


throwing in some ab work.

I use a bench, sitting on the end with my back at ~45į angle with my hands behind me holding the bench. Have my knees together, with feet off the floor (~6-12 inches), and bring them up to my chest and back for 1 rep. Repeat. Helps to target the lower abs and can burn in your legs too if you do a lot of 'em.

Thanks for checking in, peace.

Kevin
widdlewade44

widdlewade44
05-13-08, 5:18 pm
Deadlifts:

10 x 10 double overhand hook grip

Bench Dips:

5 x 25

Stretched and 20 min on the stationary bike...

Kevin
widdlewade44

widdlewade44
05-14-08, 8:52 am
Banged this out before I started more moving today:

Widegrip, overhand pull-ups

10 x 6 reps

Roman Chairs

10 x 25

Plenty of 'moving cardio' to follow, lol...

Kevin
widdlewade44

Maharg
05-14-08, 10:17 am
Strong stuff, the 10x10 on deads im sure made you wanted to puke and pass out.

Big Wides
05-14-08, 10:19 am
Glad to see you started a journey here....10x10 deads pure madness

widdlewade44
05-17-08, 11:57 pm
Front Squats

5 x 10

Walking Barbell Lunges

5 x 10 (each leg)

Roman Chairs

5 x 25

Pretty spent...

Kevin
widdlewade44

widdlewade44
10-05-08, 7:06 pm
Dips 3x10 SS w/
Dead hang, overhand, wide grip pull-ups 3x5

Incline DB Press 3x10 SS w/
Incline DB Flyes 3x10

Leg Press 3x10

Bent Rear Delt DB Laterals 3x10 w/
Seated Side DB Laterals 3x10 w/
Seated Arnold Press 3x10 w/
2nd Round of Bent Rear Delt DB Laterals 3x10

Skull Crushers 3x10 w/
CGBP 3x10

Seated Incline DB Curls 2x10

Deadlifts 2x10 w/
SLDL 2x10

Squat 2x10 ATG

Barbell Rows 2x10

Flat Bench DB Press 3x10 w/
Flat DB Flyes 3x10

Decline Barbell Press 1x10 w/
Incline Barbell Press 1x10 w/
Flat Bench Barbell Press 1x10

Hyperextensions 2x15

I belted all this out at the new gym in about 50 mins today. It felt good and itís only the beginning. Stay tuned, peace.

Kevin
widdlewade44

widdlewade44
10-20-08, 1:32 pm
Been kicking it and taking names, will update with the details soon. Throwing the weights around and lots of cardio, peace.

Kevin
widdlewade44

widdlewade44
11-14-08, 7:54 am
Chest & Biceps

Bodyweight (BW): 208.3lbs

Workout time total: 50 mins

Pull-ups (P/U): 2x7 BW

Incline Dumbbell (DB) Press with DB Fly: 1x10 30lbs, 1x10 30lbs
1x10 45lbs, 1x10 30lbs

Decline DB Press: 1x10 40lbs
1x8 45lbs

Flat DB Press: 1x6 50lbs
1x3, x3 50lbs/40lbs
1x6 40lbs

Barbell Curl: 1x10 bar (45lbs)
1x10 65lbs
1x6, x6 85lbs/65lbs

Seated Preacher Curl [Using EZ Curl bar]: 2x5 45lbs

Seated Alternate (Alt) DB Curl: 2x10 30lbs

DB Pullover: 2x10 50lbs

Incline Barbell: 2x10 65lbs

Flat Bench: 2x10 65lbs

Bent, Standing Preachers [EZ Curl bar]: 2x10 45lbs

Comments: I am in the middle of a Cuts Cycle (1 can). I have dropped my volume work and I am following a more Ďinstinctualí form of workout; use great form, high intensity and minimal rest between sets (30-45 sec). The order of the exercises is how they were performed and I walked directly into the next exercise. Iíll confess that Iím not too hip with posting numbers that are humbleÖbut youíve GOT to check your ego at the door. I know the weights will increase as will the size and strength and Iím kicking it and taking names when Iím at the gym. As usual, questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
11-14-08, 7:56 am
My current supplement staks are as follows: Pak (always), Flex, Omega, Uni-Liver tabs, Universal BCAA 2000 tabs, Cuts, Intra-Aid and Torrent.

Pak is taken with a meal, Flex when I get up in the morning, Omega about 20 mins after Flex, 2 Uni-Liver tabs (after meals) about 6-8 times a day, 2 BCAA 2000 upon waking and bed, Cuts: 1 pak as soon as I get up and the other about 30 mins prior to working out [which is 4-6 hours after the first Cuts, Intra-Aid (2 scoops in 1 quart of water) during the workout and Torrent immediately after the workout (3 scoops in 1 quart of water). Peace.

Kevin
widdlewade44

widdlewade44
11-20-08, 7:43 am
rounds into the chamber.

Picked up my latest goodies: Uni-Liver, Omega, Intra-Aid, Animalpak (the 88's), ZMA Pro and Stak. I'm also typing up my logs to load 'em up here, stay tuned...peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:05 pm
Legs & Shoulders

Bodyweight (BW): 208.4lbs

Workout time total: 30 mins

Pull-ups (P/U) with Dips:
2x3, 2x5 BW

Standing Military Press:
1x10 bar
1x5 65lbs
1x5 95lbs
1x6 105lbs
1x5 95lbs

Squats [ATG]:
1x5 95lbs
1x5 135lbs
1x5 185lbs
1x5 225lbs

Seated Arnold DB Press:
1x6 50lbs
1x10, x6 40lbs

Bent Rear Delt Laterals:
2x10 25lbs

Standing DB Side Laterals:
2x10 25lbs


Comments: Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:06 pm
Back/Triceps

Bodyweight (BW): 209.9lbs

Workout time total: 30 mins

Pull-ups (P/U), Knee-ups with Dips:
3x5, x5, x5 (of each) BW

Deadlifts:
1x5 bar
1x5 135lbs
3x5 225lbs

CGBP:
2x10 115lbs

Skull Crushers:
2x10 50lbs

Overhead, 2 handed DB Extensions:
1x10 35lbs
2x6 45lbs

Comments: Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:07 pm
Legs/Shoulders:

Bodyweight (BW): 207.8lbs

Workout time total: 50 mins

Pull-ups (P/U):
2x5 BW

Power Cleans:
2x5 135lbs

Squats:
1x3 135lbs
1x5 225lbs
1x5 245lbs
1x5 225lbs
1x10 185lbs

Standing Military Press:
1x5 95lbs
1x5 105lbs
1x5 95lbs

Leg Press:
1x10 1 Plates per Side (PPS)
1x10 2 PPS
1x10 3 PPS
1x10 4 PPS
1x5 5 PPS

Seated Arnold DB Press:
2x10 40lbs

Bent Rear Delt Laterals:
4x10 25lbs

Standing DB Side Laterals:
2x10 30lbs

Comments: The DB Shoulder work was done as follows, 1 set of bent rear laterals, then pick-up the Arnold presses, then Standing DB side Laterals and then finish the first ĎGiant Setí with more bent rear delt laterals. Take about a 60 second break and pick-up the next set (for a total of 4 Giant Sets). I have two sets of rear delt laterals on each end because my rear delts are a weak point. Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:09 pm
Chest/Biceps:

Bodyweight (BW): 210.6lbs

Workout time total: 30 mins

Pull-ups (P/U):
2x5 BW

Dips:
2x5 BW

Flat DB Press:
1x6 65lbs
1x4 x6 65lbs/55lbs

Flat DB Flies:
1x12 35lbs
1x7 35lbs

Incline DB Press:
2x10 40lbs

Incline DB Flies:
2x7 35lbs

Barbell Curl:
1x8 95lbs
1x4 x8 95lbs/75lbs

Seated Preacher Curl [with EZ Curl bar]:
2x10 45lbs

DB Pullovers:
1x4 65lbs
1x10 55lbs

Comments: Dips came right after the pull-ups with a 60 second break between sets. The flies followed the presses (both flat & incline). There was about a 30 second break between the two barbell curls sets, hence the weight drop, my biís were pretty spent. Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:10 pm
Back/Triceps:

Bodyweight (BW): 209.2lbs

Workout time total: 40 mins

Pull-ups (P/U):
1x5 BW

Dips:
2x7 BW

Deads:
1x1 225lbs
1x1 275lbs
1x5 275lbs w/straps
1x5 295lbs w/straps
1x5 225lbs

Barbell Rows:
1x2 225lbs
2x5 185lbs

CGBP:
1x6 115lbs
1x4 115lbs

Incline DB Flies:
2x7 35lbs

Barbell Curl:
1x8 95lbs
1x4 x8 95lbs/75lbs

Seated Preacher Curl [with EZ Curl bar]:
2x10 45lbs

DB Pullovers:
1x4 65lbs
1x10 55lbs

Comments: Dips, pull-ups then the second set of dips. The flies followed the presses (both flat & incline). There was about a 30 second break between the two barbell curls sets, hence the weight drop, my biís were pretty spent. Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:11 pm
Legs/Shoulders:

Bodyweight (BW): 211.12lbs

Workout time total: 35 mins

P/U:
2x5 BW

Power Cleans:
2x5 135lbs

Squats:
1x2 135lbs
1x2 225lbs
1x2 255lbs
1x4 275lbs*

Standing Military Press:
2x4 115lbs
1x6 95lbs
1x4 95lbs

Leg Press:
1x5 2 PPS
1x5 4 PPS
1x10 5 PPS
1x2 6 PPS
1x6 5 PPS
1x10 4 PPS

Seated Arnold DB Press:
2x7 45lbs

Bent Rear Delt Laterals:
1x10 30lbs
1x10 35lbs

Standing DB Side Laterals:
2x10 30lbs

Comments: *I felt a little tweak in my right knee on the 275 squats so I racked the weight and moved on. My knee felt better as I worked through the Leg presses. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:13 pm
Chest/Biceps:

Bodyweight (BW): 213.8lbs

Workout time total: 60 mins

Dips:
1x5 BW
1x3 BW

Flat DB Press:
1x3 65lbs
1x8 55lbs
1x4 55lbs

Flat DB Flies:
2x5 40lbs

Incline DB Press:
1x9 40lbs
1x5 50lbs

Incline DB Flies:
1x2 40lbs
1x2 35lbs
1x7 30lbs

Barbell Curl:
1x3 105lbs
1x5 95lbs
1x5 85lbs

Seated Preacher Curl [w/straight bar]:
1x10 40lbs
1x3 60lbs
1x6 50lbs

DB Pullovers:
1x6 55lbs

Hammer Strength Decline Press:
1x10 30lbs per side
1x4 x2 40lbs/30lbs per side

Hammer Incline Press:
2x7 30lbs per side

Hammer Chest Press:
1x5 30lbs per side
1x4 30lbs per side

Seated DB Curl (both at same time):
2x10 30lbs

Comments: Gained almost 2lbs since this morningís workout. Iím pretty spent with this having been my second workout in the same day. The weight gain is from food and water; weíll see how much sticks. Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:14 pm
Back/Triceps:

Bodyweight (BW): 208.6lbs

Workout time total: 15 mins

CGBP:
1x12 bar
1x8 135lbs
1x6 135lbs

Deads:
1x1 135lbs
1x1 225lbs
1x2 315lbs
1x10 225lbs

Comments: Only had 15 minutes for this workout so the time between was just enough to get to the equipment and prep the weights. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:16 pm
Legs/Shoulders:

Bodyweight (BW): 214.5lbs

Workout time total: 60 mins

P/U:
2x5 BW
2x4 BW

Power Cleans:
1x5 135lbs
1x2 155lbs

Squats:
1x2 135lbs
1x1 225lbs
1x1 275lbs
1x2 315lbs
1x5 275lbs
1x10 225lbs

Standing Military Press:
1x2 115lbs
1x1 135lbs
1x5 115lbs
1x3 x6 115/95lbs

Leg Press:
1x10 3 PPS
1x10 5 PPS
1x3 6 PPS*

Seated Arnold DB Press:
1x8 50lbs
1x5 50lbs

Bent Rear Delt Laterals:
2x10 35lbs

Standing DB Side Laterals:
1x7 35lbs
1x10 35lbs

Seated Military Press, behind the neck:
1x6 65lbs
1x6 75lbs
2x8 85lbs

Comments: This is my first workout back after a bout of the flu. My symptoms started on 10 Nov. *I felt a little tweak in my right hamstring so I moved on. Overall this was a good workout especially for having been under the weather for almost 2 weeks. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:17 pm
Chest/Biceps:

Bodyweight (BW): 211.6lbs

Workout time total: 45 mins

Flat Bench:
1x10 bar
1x3 135lbs
1x5 185lbs
1x5 x10 185/135lbs

Incline Bench:
1x3 95lbs
1x3 135lbs
1x4 155lbs
1x8 135lbs

Decline Bench:
2x5 135lbs
1x6 135lbs

Flat DB Press:
2x4 45lbs

Incline DB Press:
1x8 45lbs
1x5 45lbs

Incline DB Flies:
1x6 35lbs
1x5 35lbs

Incline, Alternate DB Curls:
1x2 45lbs
3x5 35lbs

DB Pullovers:
1x8 60lbs
1x7 60lbs

Standing EZ Bar Curl Under/overhand:
1x10[underhanded] x10[overhand grip] 55lbs
1x8 x2 65lbs

Comments: Took just enough time between my sets for my sonís and then switched weights. Time to eat some turkey! Questions and comments are welcome, peace

Kevin
widdlewade44

widdlewade44
12-31-08, 9:19 pm
Back/Triceps:

Bodyweight (BW): 214.0lbs

Workout time total: 90 mins

Dips:
1x10 BW
1x9 BW + 10lbs
1x5 BW + 25lbs
1x3 BW + 25lbs
1x4 BW + 10lbs

Deads:
1x3 135lbs
1x3 225lbs
1x1 x5 (w/straps) 315lbs
1x6 295lbs w/straps

Hanging Knee-ups:
4x10 BW

CGBP:
1x5 135lbs
1x7 155lbs
1x5 x5 155/135lbs

Barbell Rows:
2x8 185lbs
1x10 185lbs

Decline Skull Crushers:
1x10 60lbs
1x7 80lbs
1x9 90lbs
P/U:
1x5 BW

DB Rows:
1x8 70lbs
1x 10 70lbs
1x12 70lbs

Overhead DB Extensions:
1x12 45lbs
1x10 60lbs
1x6 60lbs

Comments: Paused at the bottom of each dip rep (of CGBP) in order to get a better burn in the triceps. I used the straps minimally. Those Decline Skulls are a sweet exercise, if you havenít tried them, Iíd suggest giving it a shot. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:21 pm
Bodyweight (BW): 212.6lbs

Workout time total: 15 mins*

Dips:
3x10 BW

Hanging Knee-ups:
3x10 BW

Comments: *My neck just seized up on me; I couldnít get the workout going. So I just stretched and iced my neck. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:22 pm
Legs/Shoulders:

Bodyweight (BW): 214.8lbs

Workout time total: 60 mins

Dips:
1x15 BW
1x6 BW + 45lbs
1x4 BW + 35lbs
1x6 BW

P/U:
3x5 BW

Power Cleans:
2x5 135lbs

Squats:
1x6 135lbs
1x5 225lbs
1x1 315lbs
1x2 275lbs
1x12 225lbs

Standing Military Press:
3x3 115lbs
1x6 95lbs

Seated Arnold DB Press:
1x4 50lbs
1x2 x3 50/40lbs
1x4 40lbs

Leg Press*:
1x10 2 PPS
1x5 4 PPS
1x5 5 PPS

Hanging Knee-ups:
2x15 BW
1x12 BW

Comments: This is my first workout back after having my Chiropractor get me back in adjustment. I performed a lot of stretching between sets. *I performed a full extension of the rep and paused for ~1 second at the bottom of the reps. I was having pretty bad cramping in my calves and quads during the leg presses; depleted stores of sodium and potassium. Overall this was a really good workout. I took in a pear, 2 bananas and my Torrent and the cramping got better in ~1 hour. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:24 pm
Chest/Biceps:

Bodyweight (BW): 214.8lbs

Workout time total: 45 mins

Dips:
2x12 BW

Smith Machine (SM) Flat Bench:
1x12 bar
1x1 135lbs
1x5 185lbs
1x3 x4 185/155lbs
1x7 135lbs

SM Incline Bench:
3x4 135lbs

Barbell Curls:
2x4 115lbs
1x8 95lbs

Decline DB Press:
1x10 40lbs
1x8 40lbs

Flat DB Press:
2x4 50lbs
1x5 50lbs

Incline DB Press:
1x6 40lbs
1x4 40lbs

Seated Preachers w/EZ Curl bar:
1x8 65lbs [wide grip]
1x4 65lbs [narrow grip]
1x2 x6 65/45lbs [wide grip]

Comments: Used the SM because I didnít have a spotter. SM isnít always my preference but Iím pushing the weights and keeping my form strict so youíve got to do what has to be done. Overall it was a pretty good workout. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:31 pm
Back/Triceps:

Bodyweight (BW): 217.6lbs*

Workout time total: 50 mins

P/U:
2x5 BW

Dips:
1x3 BW**

SM CGBP:
1x12 135lbs
2x6 155lbs
1x6 135lbs

Deadlifts:
1x1 135lbs
1x1 225lbs
1x1 315lbs
1x5 275lbs
1x4 275lbs ***
1x10 225lbs

Flat Bench Skull Crushers:
1x10 60lbs
1x3 80lbs
1x6 70lbs

Barbell Rows:
3x7 185lbs [Overhand grip]

Seated DB Overhead Tricep Extensions:
1x10 55lbs
1x10 x8 55/45lbs

Comments: *The 3 additional pounds of body weight is directly related to the awesome lunch I belted down. I went to the bd mongolian grill buffet. 6 bowls, each one with lots of NY Strip Steak, shrimp, tilapia and plenty of vegetables. **The weaker tricep numbers today are due to the fact that Chest & Biís was yesterdayís workout; so the recovery time is short. ***I went strapless on the deads and my grip was giving on the second set of 275. Iím training smart and keeping the injuries down, that way I stay in the gym. I grabbed a hold of Ďem and reminded myself that the Iron beckons and demands its abuse and Iím stepping up to earn my keep. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:33 pm
Legs/Shoulders:

Bodyweight (BW): 214.8lbs

Workout time total: 60 mins

P/U:
3x5 BW

Dips:
1x3 BW + 45lbs
1x4 BW + 25lbs
1x6 BW

Power Cleans:
1x3 155lbs
1x4 155lbs
1x5 135lbs

Squats:
1x5 135lbs
1x3 225lbs
2x5 275lbs
1x9 225lbs

Standing Military Press:
1x5 115lbs
1x4 115lbs
1x9 95lbs

Leg Press:
1x10 2 PPS
1x8 5 PPS
1x10 5 PPS
1x7 5 PPS
1x8 4 PPS

Seated Arnold DB Press:
2x5 50lbs
1x3 x3 50/40lbs

Bent, Standing Rear Delt DB Laterals:
1x10 40lbs
1x8 40lbs
1x6 35lbs

Comments: Everything went up on this workout compared to the 20th of Decemberís session. This was my forth workout in 5 days; pushing it because I could and that with the holidays here, the gym closes, itís harder to get around but all that doesnít allow for slacking. The Arnold Presses felt really good as did the rear delt laterals, theyíd been missing out on their share of the abuse. The Squats were solid as were the Leg Presses; I did a lot more stretching in between the sets and I think it helped to improve the workout. The Dips were okay, but Iím doing them as both a warm up and to spread out their use over workouts rather then include them on Chest day. When I do dips (especially heavy dips) on chest day the remainder of the workout suffers. Heavy, basic, free weight movements truly canít be beaten. Thatís stating the obvious but eat and lift hard and heavy. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:34 pm
Chest/Biceps:

Bodyweight (BW): 215.8lbs

Workout time total: 90 mins

P/U:
1x5 BW

Smith Machine (SM) Flat Bench:
1x15 bar
1x1 x2 x5 135/205/185lbs
1x3 x6 185/155lbs
1x8 135lbs

SM Incline Bench:
1x3 135lbs
2x3 155lbs
2x5 135lbs

SM Decline Bench:
1x10 135lbs
1x5 155lbs
1x7 135lbs

Barbell Curls:
1x4 115lbs
1x3 x8 115/95lbs
1x5 95lbs

Flat DB Press:
2x3 60lbs
1x3 50lbs
1x4 50lbs

Flat DB Flies:
2x4 40lbs

Incline DB Press:
1x3 50lbs
2x6 45lbs

Incline DB Flies:
2x5 35lbs

Incline Skull Crushers:
1x12 40lbs
1x6 80lbs

Seated Preachers w/EZ Curl bar, wide grip:
1x8 65lbs
1x4 x3 65/55lbs
1x6 55lbs
1x10 45lbs

Hanging Knee-ups:
1x12 BW
3x15 BW

Good Mornings:
1x10 bar
2x10 95lbs

Comments: This was another solid workout, it has been a really good week for belting out the abuse of the weight pile. I stuck with the SM because of the lack of a spotter but I was able to improve upon the weights from the last chest session. I paused at the bottom of each chest rep and was able to maintain good form. I think I like the decline skulls the best over either flat or incline but I believe I will maintain the variation to keep the muscles guessing. The hanging knee-ups tend to be a bitch but theyíre working out well; keeping that core strong. The good mornings were a nice addition, I havenít done them in a long, long time. Iím going to keep them in the mix too. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:37 pm
Back/Triceps:

Bodyweight (BW): 219.4lbs

Workout time total: 60 mins

P/U:
2x5 BW

Dips:
1x15 BW
1x13 BW
1x5 BW

Deadlifts:
1x1 135lbs
1x1 225lbs
2x3 315lbs (straps)
2x5 295lbs (straps)
1x6 275lbs (straps)

Barbell Rows, [Overhand grip]:
1x10 185lbs
1x10 205lbs
1x10 x10 205/135lbs

Decline Skull Crushers:
1x8 60lbs
2x12 60lbs
DB Rows:
2x10 80lbs

Seated DB Overhead Tricep Extensions:
1x10 60lbs
1x10 65lbs
1x6 65lbs

Comments: I had a ĎBound by Bloodí moment with the deads, after the 295 I looked down and had that trickle of blood flowing down my left shin; :). The use of straps greatly improved the deadlift output; I can really concentrate on the pull and the form letting everything flow. I figure that I will ditch the straps as I pull the lower weights. The decline skulls are too cool, I get a nice pump with them (compared to the flat and incline skulls). Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-31-08, 9:38 pm
Legs/Shoulders:

Bodyweight (BW): 217.8lbs

Workout time total: 40 mins

P/U:
2x5 BW

Squats:
1x12 bar
1x6 135lbs
1x5 225lbs
1x5 295lbs
1x10 225lbs

Standing Military Press:
1x2 135lbs
1x5 115lbs
1x4 x6 115/95lbs

Leg Press:
1x10 2 PPS
2x10 5 PPS
1x5 6 PPS

Seated DB Shoulder Press:
1x6 55lbs
2x7 45lbs

Comments: I went back to the Chiropractor this morning; I wasnít as far out of alignment so it was a quick fix. I didnít intend to hit the pile today, but the weights were callingÖ I had a smaller amount of time in which to work out so I mixed it up by not hitting the Ďregularí legs & shoulders session. I just hit the heavier, basic exercises and kept my pace quick. The legs felt good and I anticipate that the weightís numbers will continue to rise. My shoulders felt good too and Iím finally into more of a groove of healthy lifting; the ego is checked, the weights are assaulted using good form and ensuring that a 6-12 rep range is hit ala Mazzís Desire 2b Thick articles. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 4:58 pm
Chest/Biceps:

Bodyweight (BW): 217.8lbs

Workout time total: 90 mins

Flat Bench:
1x12 bar
1x3 135lbs
1x3 205lbs
1x5 185lbs
8x3 160lbs (30 sec rest between sets)

Incline Bench:
1x10 bar
1x3 135lbs
2x7 155lbs
1x8 135lbs

Decline Bench:
1x5 115lbs
1x4 135lbs
1x10 135lbs

Barbell Curls:
1x5 115lbs
1x2 x5 115/95lbs
1x7 95lbs
1x5 95lbs

Flat DB Press:
2x3 65lbs
1x6 55lbs
1x5 55lbs
1x5 50lbs

Incline DB Press:
1x8 45lbs
1x6 45lbs

Seated Preachers w/EZ Curl bar, wide grip:
1x5 75lbs
1x3 75lbs
2x10 55lbs
Flat DB Flies:
2x8 40lbs

Incline DB Flies:
1x6 40lbs
1x8 40lbs

Decline Skull Crushers:
1x7 60lbs
1x5 60lbs

Hanging Knee-ups:
3x15 BW

Good Mornings:
1x3 bar
1x10 95lbs
1x10 115lbs
2x10 135lbs

Comments: I was able to ditch the SM for this session because my son could help spot me. I really liked the numbers because they were an improvement from the last chest workout. I did some speed work on the last sets of Flat bench in order to crank up my bench numbers within the next few weeks (hopefully). I stuck with the Good mornings and I think theyíll help bring up all the numbers (deads, squat & bench) in the near future. I had a really good pump in my biceps from this session. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 4:59 pm
Back/Triceps:

Bodyweight (BW): 218.12lbs

Workout time total: 20 mins

Dips:
1x15 BW
1x6 BW+35lbs
1x3 x6 BW+35lbs/BW

Deadlifts:
1x1 135lbs
1x1 225lbs
1x1 315lbs
1x5 335lbs (straps)
1x5 315lbs (straps)

Decline Skull Crushers:
1x12 60lbs
1x9 70lbs

SM CGBP:
1x10 135lbs
1x4 x5 155/135lbs

Comments: Just took enough time between sets to change weights and move to the next areas. Limited time so I focused more on the mass building exercises and getting a good pump. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 5:01 pm
Legs/Shoulders:

Bodyweight (BW): 220.9lbs

Workout time total: 25 mins

P/U:
1x4 BW
1x5 BW

Power Cleans:
1x8 135lbs

Squats:
1x3 135lbs
1x3 225lbs
1x1 315lbs
1x3 335lbs
1x5 315lbs

Standing Military Press:
2x2 135lbs
1x6 115lbs

Leg Press:
1x10 4 PPS
1x10 6 PPS
2x5 7 PPS

Seated DB Press:
1x4 60lbs

Comments: My shoulders were pretty spent at the end with the DB presses, so rather then risk injury I called it a day. It was a nice, quick workout and Iím injury free so that is important. Questions and comments are welcome, peace.

Kevin
widdlewade44

REVENGEISEASY
03-07-09, 5:01 pm
hey bro lookin good im just wonderin why you do your skull crushers on a decline? ive never heard of them being done this way but i know of flat and incline and benefit youve noticed? cuz i felt best doing them on the incline

widdlewade44
03-07-09, 5:02 pm
Chest/Biceps:

Bodyweight (BW): 218.9lbs

Workout time total: 60 mins

P/U-Dips:
2x5 x15 BW

SM Flat Bench:
1x3 135lbs
1x1 205lbs
3x5 170lbs
1x4 x2 170/160lbs

SM Incline Bench:
1x12 bar
2x3 135lbs
1x1 x7 185/165lbs
1x4 x2 x6 165/155/135lbs

Barbell Curls:
1x2 125lbs
1x8 115lbs
1x2 x8 115/95lbs
1x3 95lbs

Flat DB Press:
1x7 65lbs
1x4 65lbs
1x7 55lbs

Incline DB Press:
1x7 50lbs
1x6 50lbs

Incline DB Flies:
1x3 x3 45/40lbs

Hanging Knee-ups:
3x15 BW

Good Mornings:
1x10 135lbs
2x10 155lbs

Comments: Felt really good curling the 125, they were good solid reps. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 5:04 pm
Back/Triceps:

Bodyweight (BW): 219.4lbs

Workout time total: 15 mins

P/U:
1x6 BW

Dips:
2x15 BW
1x5 BW

Deadlifts:
1x1 135lbs
1x1 225lbs
1x1 315lbs
2x5 315lbs (straps) + 3 P/Us

SM CGBP:
1x3 135lbs
1x8 165lbs + 5 P/Us
1x3 x6 165/135lbs

Comments: Only limited time available but I had to deliver some abuse, received a good pump and headed off to work. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 5:08 pm
Legs/Shoulders:

Bodyweight (BW): 220.2lbs

Workout time total: 30 mins

P/U:
2x6 BW

Dips:
2x15 BW

Power Cleans:
1x7 135lbs
1x5 135lbs
1x1 135lbs (re-rack of weight for squats)

Squats:
1x5 135lbs
1x5 225lbs
1x10 275lbs

Standing Military Press:
1x1 135lbs
2x4 115lbs

Leg Press:
1x10 3 PPS
1x10 5 PPS
2x5 x10 7/6 PPS
1x10 5 PPS

Seated DB Press:
1x6 60lbs
1x3 50lbs

Comments: First workout since hearing that my mother-in-law passed away yesterday; Iíll have to go out of town, so I donít know how (or when) the next few workouts will go. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 5:18 pm
Chest/Biceps:

Bodyweight (BW): 221.9lbs

Workout time total: 20 mins

Dips:
1x15 BW
1x5 BW

Flat Bench, Universal Machine:
1x5 Level 5
1x2 x10 Level 15/13
1x12 Level 13
1x15 Level 13

Standing Bicep Cable Curls:
1x5 Level 5
1x12 Level 7
1x8 x10 Level 8/7
1x12 Level 7

Comments: Iím out of town and hitting up the Hotel gym in the basement, a Universal machine, dip bar and treadmill. Itís got that old school, dungeon feel to it, so I belted out my business in about 20 minutes and ate a solid meal afterwards. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-07-09, 5:39 pm
Legs/Shoulders:

Bodyweight (BW): 223.14lbs

Workout time total: 60 mins

Power Cleans:
2x8 135lbs

Squats:
1x5 135lbs
1x5 225lbs
2x5 315lbs
1x5 275lbs
1x5 x5 275/225lbs

Standing Military Press:
1x1 135lbs
1x6 115lbs
1x4 115lbs
1x3 115lbs
1x3 x6 115/95lbs

*Leg Press:
1x12 4 PPS
2x5 5 PPS
1x5 4 PPS

Seated DB Press:
1x6 50lbs
2x3 50lbs
1x3 45lbs

Seated Bent, rear delt Lateral raises:
3x10 25lbs

Standing, alternate front DB raises:
3x8 30lbs

Comments: This was the inaugural gathering of the DC/MD/VA ABC (itís about time!) and we met at the University of Maryland, College Parkís Eppley Rec Center. Itís a very nice facility and a pretty solid place to hold an ABC gathering (just have to make arrangements ahead of time to take pictures).

I met up with pmug0000, TheDarkHalf, arsilva and two other bros who are students at U of MD. *I put this note by the leg presses because I didnít like this machine. It had a really wild curvature and put a lot of pressure on my lower back. Alex recorded me doing my first set of leg presses and put it up on You Tube and I basically just went lighter on the Leg presses for today. Iím looking forward to our next gathering. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-18-09, 9:17 pm
Chest/Biceps:

Bodyweight (BW): 217.6lbs

Workout time total: 12 mins

Dips:
1x15 BW
1x3 BW

SM Flat Bench:
1x1 135lbs
1x3 x5 x8 205/185/135lbs

SM Incline Bench:
1x6 135lbs

Standing Barbell Curl:
1x12 95lbs

Incline DB Press:
2x6 50lbs

Comments: Didnít have much time but I didnít want to miss a workout either. This was a pretty solid 12 minute session. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-18-09, 9:18 pm
Back:

Bodyweight (BW): 216.4lbs

Workout time total: 10 mins

Power Cleans:
2x5 135lbs

Deadlifts:
1x5 225lbs
1x1 315lbs
1x4 365lbs
1x5 315lbs
1x10 225lbs

Comments: Nice work with the 365; felt good and the form was spot on. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
03-24-09, 8:21 pm
hey bro lookin good im just wonderin why you do your skull crushers on a decline? ive never heard of them being done this way but i know of flat and incline and benefit youve noticed? cuz i felt best doing them on the incline

I have found that I receive a better pump with decline skulls (as compared to flat). Over the past few months I have seen noticeable size and strength gains in my triceps that I can directly credit to these decline skull crushers.

Enforcer has a sick but effective twist too: try a wide, then medium and finally a narrow grip with your skull crushers. Something like a 3 giant sets of 10 (wide), 10 (med) and 10 (narrow) grips one right after the other. Then repeat two more times. If you don't feel a pump after that...?

Kevin
widdlewade44

pmug0000
03-24-09, 9:07 pm
Whoa I had no idea you've got a journey going... subbed! Looks like you get about as much done in 10 or 12 minutes as I'd get done in 30, good work in here

widdlewade44
05-15-09, 11:00 pm
Whoa I had no idea you've got a journey going... subbed! Looks like you get about as much done in 10 or 12 minutes as I'd get done in 30, good work in here

Thanks for checking in brother. I've been hitting it hard and consistently, writing it down and I'll be updating my log shortly. I see you've been kicking it and taking names yourself, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:01 pm
Legs/Shoulders:

Bodyweight (BW): 218.0lbs

Workout time total: 25 mins

Standing Military Press:
1x1 135lbs
2x2 135lbs
1x6 115lbs
1x5x4 115/95lbs

Squats:
1x5 135lbs
1x5 225lbs
2x5 315lbs
1x5 275lbs
1x5 225lbs

Leg Press:
1x5 3 PPS
1x5 5 PPS
1x1 x3 7/6 PPS
1x10 5 PPS

Seated DB Press:
2x4 55lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:03 pm
Chest/Biceps:

Bodyweight (BW): 219.6lbs

Workout time total: 35 mins

Dips:
2x15 BW

SM Flat Bench:
1x15 bar
1x1 135lbs
1x2 225lbs
1x3 205lbs
1x2 205lbs
1x5 x8 185/135lbs

SM Incline Bench:
3x5 135lbs

Incline DB Press:
1x5 50lbs
2x6 50lbs

Flat DB Press:
1x1 60lbs

Incline DB Flyes:
2x8 35lbs
1x6 35lbs

Hanging Knee-Ups:
3x15 BW

Barbell Curl:
2x3 115lbs
2x8 95lbs
1x6 95lbs

Seated EZ Bar Preacher Curls:
1x4 65lbs
2x4 55lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:04 pm
Back/Triceps:

Bodyweight (BW): 217.6lbs

Workout time total: 35 mins

P/U:
1x8 BW
1x6 BW
1x5 BW

Deadlifts:
1x5 135lbs
1x5 225lbs
1x2 315lbs
2x7 275lbs

SM CGBP:
1x3 135lbs
1x8 185lbs
1x5 185lbs
1x6 x6 165/135lbs

Barbell Rows:
1x8 135lbs
1x10 185lbs
1x10 x13 185/135lbs

Decline Skull Crushers:
1x12 60lbs
1x7 70lbs
1x7 60lbs

2 Handed DB Tri Extensions:
1x4 65lbs
3x6 55lbs

Hanging Knee-Ups:
2x15 BW

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:05 pm
Legs/Shoulders:

Bodyweight (BW): 220.4lbs

Workout time total: 25 mins

Dips:
2x15 BW

Squats:
1x5 135lbs on box
1x5 225lbs on box
1x5 225lbs
1x5 315lbs
1x10 225lbs

Standing Military Press:
1x1 135lbs
2x4 115lbs

Leg Press:
1x5 4 PPS
2x8 6 PPS
1x8 5 PPS
1x10 4 PPS

Seated DB Press:
1x8 50lbs
1x5 50lbs

P/U:
1x5 BW

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:10 pm
Chest:

Bodyweight (BW): 217.0lbs

Workout time total: 20 mins

Dips:
2x15 BW

SM Flat Bench:
1x5 bar
1x2 135lbs
1x2 x2 225/205lbs
1x6 x8 185/135lbs

SM Incline Bench:
1x4 135lbs

Flat DB Press:
2x4 55lbs
2x5 55lbs

Hanging Knee-Ups:
3x15 BW

Comments: I felt a little tweak in my shoulder on the Incline Bench so I moved on. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:11 pm
Biceps/Triceps:

Bodyweight (BW): 218.8lbs

Workout time total: 20 mins

Dips:
1x15 BW

SM CGBP:
1x5 135lbs
1x7 155lbs
1x6 x5 155/135lbs

Barbell Curls:
1x5 115lbs
1x5 x10 115/95lbs

Seated EZ Bar Preachers:
1x6 55lbs
2x7 55lbs

Hanging Knee-Ups:
3x15 BW

1 Arm OH DB Extensions:
1x8 30lbs
1x5 30lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
05-15-09, 11:11 pm
i was wondering if u would Ever start a journey! lol sub :)
done some great work out. whats the goal right now?

widdlewade44
05-15-09, 11:12 pm
Back:

Bodyweight (BW): 225.2lbs

Workout time total: 30 mins

P/U:
1x5 BW

Power Cleans:
2x5 135lbs

Deadlifts:
1x2 225lbs
1x1 315lbs
1x3 365lbs
1x8 315lbs
1x5 315lbs
1x12 225lbs

Barbell Rows:
3x10 205lbs

Hanging Knee-Ups:
3x15 BW

DB Rows:
2x10 90lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:17 pm
i was wondering if u would Ever start a journey! lol sub :)
done some great work out. whats the goal right now?

Yeah, I posted up this thread last year; what a year...more to follow eventually in the widdlepage, but I'm putting in the work.

The goal: strength and quality mass.

Heavy, basic compound movements, not using too many machines, trying to keep it true to the cause. Doing the things that many avoid and I'm seeing progress that I didn't see when I was younger; maybe old dogs do learn new tricks...

I'm catching up this log so I'm pretty proud of the numbers that will be rolling out here soon.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:19 pm
Triceps:

Bodyweight (BW): 223.6lbs

Workout time total: 30 mins

P/U & Dips:
1x5 x15 BW
1x5 x8 BW

SM CGBP:
1x3 135lbs
1x4 x10 185/135lbs
1x4 x16 165/135lbs

Seated EZ Bar Preachers:
1x10 65lbs
1x4 x12 65/45lbs

Decline Skull Crushers:
1x12 60lbs
1x10 70lbs
1x6 x5 70/60lbs

2 Handed OH DB Extensions:
2x10 60lbs
1x9 55lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:20 pm
Legs:

Bodyweight (BW): 221.14lbs

Workout time total: 20 mins

Squats:
1x5 135lbs
1x5 225lbs
1x1 315lbs
1x2 x5 365/335lbs
1x5 315lbs
1x10 225lbs

Leg Press:
3x10 4 PPS

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:20 pm
Shoulders:

Bodyweight (BW): 220.0lbs

Workout time total: 40 mins

Seated DB Press:
1x10 45lbs
1x4 60lbs
1x4 55lbs
1x10 45lbs
1x8 45lbs

Standing, Bent Rear Delt DB Laterals:
1x10 35lbs
1x10 40lbs
1x10 x10 40/30lbs

Seated Barbell Military Press:
1x10 95lbs
1x8 95lbs

Standing Side DB Laterals:
1x10 35lbs
1x10 x10 35/25lbs
1x10 x10 x10 35/30/25lbs

Hanging Knee-Ups:
3x15 BW

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:21 pm
Chest:

Bodyweight (BW): 223.2lbs

Workout time total: 10 mins

SM Flat Bench:
1x7 bar
1x3 135lbs
1x5 225lbs
1x9 185lbs
1x11 135lbs

Incline DB Press:
1x6 55lbs
1x9 50lbs
1x6 x4 50/45lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:23 pm
Chest/Biceps:

Bodyweight (BW): 221.9lbs

Workout time total: 25 mins

SM Incline Bench:
1x15 bar
1x5 135lbs
1x5 185lbs
1x2 x8 x7 185/155/135lbs

Barbell Curl:
1x5 x3 110/100lbs
1x12 x5 90/80lbs

Flat DB Press:
1x10 60lbs
1x7 60lbs
2x8 50lbs

Hanging Knee-Ups:
3x15 BW

Comments: I only got half of this done yesterday so I hit up the remainder today. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:24 pm
Back:

Bodyweight (BW): 220.8lbs

Workout time total: 40 mins

P/U:
1x6 BW
1x5 BW

Dips:
2x15 BW

Deadlifts:
1x5 135lbs
1x2 225lbs
1x1 315lbs
1x2 365lbs
1x4 315lbs
1x9 275lbs
1x15 225lbs

Good Mornings:
1x5 135lbs
1x10 135lbs
1x10 155lbs

DB Rows:
2x8 95lbs

Hyperextensions:
2x10 25lb plate

Comments: Lower back was numb and pumped after this session. The Good Mornings were good. Part of the time was stretching out my back between the exercises. Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
05-15-09, 11:25 pm
well u already know that if u slack off and dont work out properly.. i Will question your manhood and call u a pussy.... just-kidding.. ok Half kidding lol
tho i like how u keep your work out short but still seems intense.. keep on updating! i dont feel like sleeping anyways!

widdlewade44
05-15-09, 11:25 pm
Triceps:

Bodyweight (BW): 223.0lbs

Workout time total: 35 mins

Dips:
1x20 BW
1x15 BW

SM CGBP:
1x3 135lbs
1x1* x4 225/185lbs *PR
1x5 185lbs
1x5 x5 x9 185/165/135lbs

Decline Skull Crushers:
1x9 70lbs
2x10 70lbs

Hanging Knee-Ups: To the left, middle, to the right
1x5 x5 x5 BW
2x7 x7 x7 BW

2 Handed OH DB Extensions:
1x12 60lbs
1x7 x5 70/60lbs
1x10 60lbs

Comments: This was my first use of Universalís EAA Nitro. I have to give a shout out to J-Dawg and Universal Nutrition for hooking me up with the newest flavor to try out. The quick review in one word: AWESOME! A great product and I certainly understand all the favorable comments with EAA Nitro. I am happy to have more samples available ;) I got a PR on the CGBP; 225 went up easily and more to follow there. The Hanging Knee-Ups were tweaked; didnít like that change up too much, but thatís the key here, trying things out and searching for what works for you. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-15-09, 11:30 pm
well u already know that if u slack off and dont work out properly.. i Will question your manhood and call u a pussy.... just-kidding.. ok Half kidding lol
tho i like how u keep your work out short but still seems intense.. keep on updating! i dont feel like sleeping anyways!


I pay my dues. With work, I'm on 2nd shift, I've got to hit it and hit hard. Training smarter now then in years past. I have been avoiding the injuries and my core is getting stronger. I've ditched the belt and use my straps minimally. I do keep the intensity up; I'm dragging when I walk off the floor and I'm not disappointed. Life's too short to not put forth that maximum effort, you know?

Kevin
widdlewade44

Vaze_06
05-15-09, 11:46 pm
I pay my dues. With work, I'm on 2nd shift, I've got to hit it and hit hard. Training smarter now then in years past. I have been avoiding the injuries and my core is getting stronger. I've ditched the belt and use my straps minimally. I do keep the intensity up; I'm dragging when I walk off the floor and I'm not disappointed. Life's too short to not put forth that maximum effort, you know?

Kevin
widdlewade44

mmhmm, giving Vaze a lesson... usually its me who does that! thanks for taking my job, not bad =p hehe... tho Bro. plz never take me too seriously.... u will be kicking me out of your journey pretty damn fast! lol i just like pushing people out of their comfort zone.. still a good chick lol
whats your split look like? if i was u, i would burn that smith machine... only good to screw up shoulders. tho congra on the PR
Mars?! bro... we are in May... seriously need to give us some fresh work outs!

pmug0000
05-17-09, 9:04 pm
He lives! Workouts are looking solid, good stuff. Hope you can make it to the next abc, you were missed at the last few

widdlewade44
05-20-09, 1:51 pm
mmhmm, giving Vaze a lesson... usually its me who does that! thanks for taking my job, not bad =p hehe... tho Bro. plz never take me too seriously.... u will be kicking me out of your journey pretty damn fast! lol i just like pushing people out of their comfort zone.. still a good chick lol
whats your split look like? if i was u, i would burn that smith machine... only good to screw up shoulders. tho congra on the PR
Mars?! bro... we are in May... seriously need to give us some fresh work outs!

If you're not out of your comfort zone, you're just dying. Out of the your zone slightly causes you to see things differently, do things you didn't think you could do or would have done and you LEARN.

Split is now: tris, legs, shoulders, chest, biceps, back, each on their separate day, so six days with generally just 2-3 days in a row. Ab work nearly every workout.

Smith Machine: just for the spot safety; I don't have a spotter and I have to stay on point. I'm currently pushing the heavy, compound movements with very limited use of machines. My military presses are currently done standing with a barbell. I agree that the Smithy can f you up over time.

Thanks again for checking in, I'm working on getting the posts back current; lots of material going to be rolling out here, stay tuned...

Kevin
widdlewade44

widdlewade44
05-20-09, 1:52 pm
He lives! Workouts are looking solid, good stuff. Hope you can make it to the next abc, you were missed at the last few

You guys on for the 30th? I've scored a free 7 day pass for whenever I get it in gear.

Kevin
widdlewade44

widdlewade44
05-20-09, 1:54 pm
Legs:

Bodyweight (BW): 228.6lbs

Workout time total: 15 mins

Hanging Knee-Ups:
2x20 BW

Squats:
1x15 bar
1x10 135lbs
1x20 225lbs

Leg Press:
1x10 4 PPS
1x8 6PPS
1x10 x10 x10 6/5/4 PPS


Comments: 2nd session using EAA Nitro; a great product! Got a solid pump going and I pushed myself out of my comfort zone. Questions and comments are welcome, peace.

Kevin
widdlewade44

J D R
05-20-09, 1:55 pm
If you're not out of your comfort zone, you're just dying. Out of the your zone slightly causes you to see things differently, do things you didn't think you could do or would have done and you LEARN.


widdlewade44

thats the truth right there
good numbers man ,intense workouts, i like the deadlifts were at about the same numbers when it comes to those
keep up the work

widdlewade44
05-20-09, 2:03 pm
thats the truth right there
good numbers man ,intense workouts, i like the deadlifts were at about the same numbers when it comes to those
keep up the work

Today's the big 3-9, so yeah there's some miles that have been put down and thanks for taking time to look through my log, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 2:04 pm
Shoulders:

Bodyweight (BW): 223.10lbs

Workout time total: 20 mins

Dips:
1x20 BW

P/U:
1x6 BW
1x2 BW

Standing Barbell Military Press:
1x5 95lbs
1x2 135lbs
2x3 125lbs
2x5 115lbs
1x3 x5 x5 115/105/95lbs

Hanging Knee-Ups:
3x20 BW

Seated DB Press:
1x4 50lbs
1x6 50lbs

Comments: 3rd session using EAA Nitro. Iím loving this product. Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
05-20-09, 4:32 pm
short and sweet, well done

widdlewade44
05-20-09, 7:49 pm
Chest:

Bodyweight (BW): 225.5lbs

Workout time total: 15 mins

SM Flat Bench:
1x10 bar
1x5 135lbs
1x8 205lbs
1x8 185lbs
1x7 x8 155/135lbs

Hanging Knee-Ups:
3x20 BW

SM Incline Bench:
1x4 135lbs
1x5 135lbs
1x6 135lbs

Comments: 4th dose of EAA Nitro. Off to work, questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 7:57 pm
Back:

Bodyweight (BW): 227.5lbs

Workout time total: 20 mins

Deadlifts:
1x1 135lbs
1x1 225lbs
1x1 315lbs
1x0 405lbs
1x3 x8 x12 365/315/225lbs

DB Pullover:
3x12 60lbs

Comments: 5th dose of EAA Nitro. 405 was close but no cigar today; rolled right into that triple in order to make up for it. Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
05-20-09, 8:02 pm
Chest:

Bodyweight (BW): 225.5lbs

Workout time total: 15 mins

SM Flat Bench:
1x10 bar
1x5 135lbs
1x8 205lbs
1x8 185lbs
1x7 x8 155/135lbs

Hanging Knee-Ups:
3x20 BW

SM Incline Bench:
1x4 135lbs
1x5 135lbs
1x6 135lbs

Comments: 4th dose of EAA Nitro. Off to work, questions and comments are welcome, peace.

Kevin
widdlewade44

damn.. do u even rest between sets?! tho u can do a lot with little
Congra!! u're getting Fatter!.. i mean Bigger :)

widdlewade44
05-20-09, 8:07 pm
damn.. do u even rest between sets?! tho u can do a lot with little
Congra!! u're getting Fatter!.. i mean Bigger :)

The increase in weight is quality. Diet is pretty well in check. Rest is more minimal but I'll be honest in stating that I'm sucking wind and seeing stars on deadlift days and on some of those squats too.

Kevin
widdlewade44

Vaze_06
05-20-09, 8:31 pm
The increase in weight is quality. Diet is pretty well in check. Rest is more minimal but I'll be honest in stating that I'm sucking wind and seeing stars on deadlift days and on some of those squats too.

Kevin
widdlewade44

hey! i never said the opposite, i have no doubt u do some strong clean gain
studying has burned a couple of my cells' brain... i apologize in Advance if i call u a Beach Boy later :)
are they black and white on a black background??? damn i see the same thing! or maybe u wanna express your feminine's side more and prefer the pink ones........
Ok, im gonna hush and study some bio... lol...

widdlewade44
05-20-09, 9:10 pm
Legs/Shoulders:

Bodyweight (BW): 225.8lbs

Workout time total: 45 mins

Dips:
2x20 BW

Squats:
1x5 135lbs
1x5 225lbs
1x5 315lbs
1x5 x5 365/335lbs
1x10 275lbs
1x20 225lbs

Standing Military Press:
1x6 115lbs
1x5 x6 115/95lbs

Leg Press:
1x5 4 PPS
1x2 x10 6/5 PPS
1x10 x10 5/4 PPS

Seated DB Press:
1x10 50lbs
1x8 50lbs

Comments: 6th and final dose of my sample EAA Nitro :( That is definitely a supplement worth using. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 9:19 pm
Chest:

Bodyweight (BW): 230.6lbs

Workout time total: 20 mins

Dips:
1x20 BW

SM Flat Bench:
1x5 bar
1x5 135lbs
1x1 x1 225/245lbs
1x4 225lbs
1x5 205lbs
1x4 205lbs
1x5 x8 185/135lbs

SM Incline Bench:
1x6 135lbs
1x4 135lbs

DB Flat Bench:
1x5 x6 x7 60/50/40lbs
1x5 x4 x8 55/45/35lbs

Comments: First session sans EAA Nitro. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 9:25 pm
Back:

Bodyweight (BW): 226.10lbs

Workout time total: 40 mins

Dips:
2x20 BW

Deadlifts:
1x5 135lbs
1x5 225lbs
1x6 315lbs
1x10 315lbs
1x14 225lbs

Barbell Rows:
1x5 185lbs
2x10 225lbs
1x10 x15 185/135lbs

Hanging Knee-Ups:
2x20 BW

Comments: Got a good squeeze at the top of each rep on the barbell rows, going to feel those tomorrow. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 9:32 pm
Triceps:

Bodyweight (BW): 225.0lbs

Workout time total: 25 mins

Dips:
2x20 BW

SM CGBP:
1x8 bar
1x3 135lbs
1x1 x2 x3 225/205/185lbs
2x4 185lbs
1x12 135lbs

Decline Skull Crushers:
1x4 80lbs
1x6 70lbs
1x10 60lbs

2 Handed OH DB Extensions:
1x8 65lbs
1x8 x5 65/55lbs

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 9:39 pm
Legs:

Bodyweight (BW): 222.14lbs

Workout time total: 45 mins

Squats:
1x10 bar
1x5 135lbs
1x5 225lbs
1x1 315lbs
1x1 365lbs
1x2 x5 365/335lbs
1x8 315lbs
1x12 275lbs
1x20 225lbs

Hanging Knee-Ups:
1x20 BW

P/U:
1x8 BW

Leg Press:
1x5 4 PPS
1x10 x10 x10 6/5/4 PPS


Comments: My new staple is finishing off the squats with the 20 reps of 225lbs; shows the rubber hitting the road surface there. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
05-20-09, 9:48 pm
Shoulders:

Bodyweight (BW): 224.10lbs

Workout time total: 30 mins

P/U:
2x6 BW
1x3 BW

Standing Barbell Military Press:
1x25 bar
1x8 95lbs
1x1 x1 155/135lbs
1x2 135lbs
2x4 115lbs

Seated DB Press:
1x4 55lbs
1x4 x3 x5 55/45/35lbs
1x5 x2 x7 50/40/30lbs

Barbell Shrugs, Behind the back:
1x5 135lbs
1x5 225lbs
1x6 315lbs
1x6 x10 315/225lbs

Comments: Nice pause at the top of each shrug. Questions and comments are welcome, peace.

Kevin
widdlewade44

pmug0000
05-20-09, 10:19 pm
You guys on for the 30th? I've scored a free 7 day pass for whenever I get it in gear.

Kevin
widdlewade44

No it's this weekend, the 23rd. Might just be me and darkhalf, possibly arsilva as well.


Today's the big 3-9, so yeah there's some miles that have been put down and thanks for taking time to look through my log, peace.

Kevin
widdlewade44

Happy Bday! Having any cake?

Mr. Dead
05-21-09, 7:22 pm
Lookin' good in here!!! Subbed!!!

widdlewade44
12-06-09, 10:48 pm
Gotta catch up the log's sessions for the year...so here they come.

Kevin
widdlewade44

widdlewade44
12-06-09, 10:50 pm
Chest:

Bodyweight (BW): 230.6lbs

Workout time total: 20 mins

Dips:
1x20 BW

SM Flat Bench:
1x5 bar
1x5 135lbs
1x1 x1 225/245lbs
1x4 225lbs
1x5 205lbs
1x4 205lbs
1x5 x8 185/135lbs

SM Incline Bench:
1x6 135lbs
1x4 135lbs

DB Flat Bench:
1x5 x6 x7 60/50/40lbs
1x5 x4 x8 55/45/35lbs

Comments: First session using Hoomgarís EAA Nitro. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 10:51 pm
Biceps/Triceps:

Bodyweight (BW): 226.8lbs

Workout time total: 35 mins

P/U:
2x5 BW

SM CGBP:
1x5 135lbs
1x7 205lbs
1x4 x5 205/185lbs
1x4 x10 185/135lbs
1x12 135lbs

Barbell Curl:
1x8 bar
1x5 95lbs
1x5 115lbs
1x6 x8 115/95lbs

Hanging Knee-Ups:
3x20 BW

Seated OH French Press:
1x15 45lbs
Enforcerís method: Wide grip, then medium grip & finish with narrow grip:
1x10 x10 x6 45lbs
1x 10 x10 x10 45lbs

Seated Preacher Curls:
2x6 65lbs
1x3 x4 x6 65/55/45lbs

Second session with my 1st full tub of EAA Nitro. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 10:52 pm
Back:

Bodyweight (BW): 225.4lbs

Workout time total: 25 mins

P/U:
1x9 BW

Deadlifts:
1x2 135lbs
1x2 225lbs
1x10 315lbs
1x5 x8 295/225lbs

Barbell Rows:
2x10 225lbs
1x10 x12 x18 225/185/135lbs

Comments: Loving this EAA Nitro. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 10:53 pm
Legs:

Bodyweight (BW): 224.0lbs

Workout time total: 75 mins

Bike:
7 min
1.66 miles
108 Avg. HR
Random Level 3

Squats:
1x5 135lbs
1x5 225lbs
1x3 315lbs
1x1 385lbs
1x5 335lbs
1x12 275lbs
1x19 225lbs

Hanging Knee-Ups:
2x20 BW
1x5 BW

P/U:
2x8 BW

Leg Press:
1x5 4 PPS
1x5 6 PPS
1x5 x5 x10 x12 7/6/5/4 PPS


Comments: I got a nice pump in my legs to say the least. I got 19 reps tonight (instead of 20) because my upper lip was numb at 19, I didnít want to pass out and screw up the remainder of the workout, lol. Iím taking EAA Nitro during my training. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 10:54 pm
Chest:

Bodyweight (BW): 224.14lbs

Workout time total: 10 mins

SM Flat Bench:
1x10 bar
1x3 135lbs
1x5 225lbs
1x3 x3 225/205lbs
1x7 185lbs
1x4 x7 185/135lbs


Comments: EAA Nitro during the session. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:02 pm
Chest:

Bodyweight (BW): 224.3lbs

Workout time total: 25 mins

Dips:
2x20 BW

SM Incline Bench:
1x6 135lbs
1x1 x3 185/165lbs
1x5 165lbs
1x5 x5 165/135lbs

SM Flat Bench:
1x3 135lbs
2x3 185lbs
2x7 135lbs

Hanging Knee-Ups:
3x20 BW

Comments: EAA Nitro in the mix. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:24 pm
Shoulders:

Bodyweight (BW): 224.0lbs

Workout time total: 20 mins

Standing Barbell Military Press:
1x15 bar
1x1 115lbs
1x3 145lbs
1x3 125lbs
1x3 x3 125/115lbs
1x3 x6 115/95lbs

Seated Arnold Press:
1x4 50lbs
1x4 x3 50/40lbs
1x3 x3 50/40lbs

Bent Rear Delt DB Laterals:
1x12 40lbs
1x8 x10 40/30lbs

Standing DB Side Laterals:
1x3 x3 x6 x8 40/35/30/25lbs

Comments: Sick pump and taking the EAA Nitro during w/o. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:26 pm
Back:

Bodyweight (BW): 224.9lbs

Workout time total: 25 mins

Dips:
1x20 BW
1x19 BW

SLDL:
1x10 135lbs
2x5 225lbs

Deadlifts:
1x5 225lbs
1x2 315lbs
1x4 x12 275/225lbs

Barbell Rows:
1x5 225lbs
1x10 205lbs
1x12 x13 x15 205/185/135lbs

Comments: EAA Nitro during. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:26 pm
Legs:

Bodyweight (BW): 226.9lbs

Workout time total: 35 mins

Dips:
2x20 BW

Squats:
1x5 135lbs
1x5 225lbs
1x3 315lbs
1x5 315lbs
1x7 275lbs
1x20 225lbs

Leg Press, Single leg:
3x5 2 PPS

Leg Press Calf Raises:
2x12 2 PPS

Comments: Iím taking EAA Nitro during my training. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:27 pm
Chest:

Bodyweight (BW): 224.4lbs

Workout time total: 30 mins

Dips:
1x25 BW

Flat Bench:
1x3 bar
1x5 225lbs
1x6 185lbs

SM Flat Bench:
1x2x3 225/205lbs
1x4 205lbs
1x2x2 185/135lbs

Hanging Knee-Ups:
3x20 BW

Flat DB Press:
1x4 60lbs
1x6 60lbs
1x5 60lbs

Comments: EAA Nitro in the mix. I had my son present to spot me on the flat bench so I tested myself out to ensure I really am progressing with my use of the Smith Machine for my benching (when I donít have a spotter). Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:29 pm
Shoulders:

Bodyweight (BW): 225.4lbs

Workout time total: 35 mins

P/U:
2x6 BW
1x3 BW

Standing Barbell Military Press:
1x20 bar
1x3 135lbs
1x2 135lbs
1x7 115lbs
1x4 x5 115/95lbs

Hanging Knee-Ups:
3x20 BW

Seated Arnold Press:
1x2 55lbs
1x5 50lbs
1x6 50lb
1x2 x2 50/40lbs

Bent Rear Delt DB Laterals:
3x10 40lbs

Standing DB Side Laterals:
1x5 35lbs
1x6 35lbs

Comments: Taking the EAA Nitro during w/o. Only rest between sets was basically to change weights. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:30 pm
Biceps/Triceps:

Bodyweight (BW): 226.10lbs

Workout time total: 15 mins

SM CGBP:
1x5 bar
1x5 135lbs
1x3 225lbs
1x5 205lbs
1x3 x5 205/185lbs

Barbell Curl:
1x5 x10 115/95lbs

Hanging Knee-Ups:
2x20 BW

Decline Skulls:
2x10 70lbs

Comments: Not much time but I was able to belt out a solid session and get a great pump. EAA Nitro is great stuff! Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:31 pm
Back:

Bodyweight (BW): 225.0lbs

Workout time total: 30 mins

SLDL:
1x10 165lbs
2x4 225lbs

Barbell Rows:
1x10 135lbs
1x5 225lbs
1x10 x10 225/205lbs
1x10 x10 x15 205/185/135lbs

Hammer Strength MTS Low Row:
1x10 50lbs/side
1x5 x3 x4 80/70/60lbs/side
1x5 x5 70/50lbs/side

Comments: EAA Nitro during. Lower back was very sore and I never really got loosened up. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:32 pm
Triceps:

Bodyweight (BW): 221.4lbs

Workout time total: 20 mins

Dips:
2x20 BW

SM CGBP:
1x5 135lbs
1x1 225lbs
1x5 185lbs
1x3 x7 185/135lbs
1x9 135lbs

Decline Skull Crushers:
1x4 80lbs
1x5 80lbs
1x9 70lbs
1x7 70lbs

2 Handed OH DB Extensions:
1x8 65lbs
1x6 65lbs
1x9 55lbs
1x8 55lbs

Comments: Another solid tricepsí session. Quick and to the point. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:34 pm
Hitting the shitty area of the summer...caught a stomach virus and it took it's toll at the time.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:34 pm
Legs:

Bodyweight (BW): 214.8lbs

Workout time total: 10 mins

Squats:
1x5 135lbs
1x5 225lbs
1x1 315lbs

Leg Press, Single leg:
1x5 2 PPS

Comments: Iím coming back from a nasty stomach virus, lost ~18lbs in 3-4 days. I went from to 225 to 207. Some of the bodyweight (listed above) is rebound, will have to see where this ends up. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:35 pm
Chest/Back/Abs:

Bodyweight (BW): 215.1lbs

Workout time total: 35 mins

P/U:
2x5 BW

Dips:
1x15 BW
1x10 BW

Bench Press:
1x5 135lbs
1x3 x5 x5 185/155/135lbs

Barbell Row:
1x15 135lbs

Abs: [1 Rotation of 4 exercises equals 1 set]
Hanging Knee-Ups:
2x10 BW

Flutter Kicks:
2x10 BW

Roman Chairs:
2x10 BW

Decline Crunches:
2x10 BW

Comments: Itís good to be back in the gym even if the pace is slower. Back from a week at the beach in Ocean City, MD; that always help. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:36 pm
Biceps/Triceps:

Bodyweight (BW): 214.2lbs

Workout time total: 10 mins

Dips:
1x18 BW

SM CGBP:
1x3 135lbs
1x1 x3 225/185lbs
1x3 x6 185/135lbs

Barbell Curl:
2x10 95lbs


Comments: Climbing out of the hole one rep at a time. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:37 pm
Chest/Shoulders:

Bodyweight (BW): 215.5lbs

Workout time total: 35 mins

P/U:
2x5 BW

Dips:
2x10 BW

Decline Bench:
1x12 135lbs
1x8 135lbs

Flat DB Press:
1x17 35lbs
1x17 30lbs
1x14 30lbs
1x16 25lbs

Incline DB Flies:
1x16 25lbs
1x12 25lbs
1x15 22.5lbs

Seated DB Press:
1x14 25lbs

Seated DB Side Laterals:
1x15 17.5lbs

Bent Rear DB Laterals:
1x15 17.5lbs

Comments: This workout had the blood flowing and the heart pumping. Basic rest was changing weights and have my son belt out his set, then you get back at your next set. Humble weights, but one has to check the ego at the door. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:39 pm
Legs:

Bodyweight (BW): 219.9lbs

Workout time total: 15 mins

Squats, wide stance:
1x10 bar
1x5 135lbs
1x5 225lbs
1x2 x6 x10 275/225/135lbs

Leg Press, Single leg:
1x3 2 PPS
2x6 2 PPS

Comments: Received a little bit of a hip pointer on the leg press. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:40 pm
Back/Calves:

Bodyweight (BW): 220.8lbs

Workout time total: 50 mins

Deadlifts:
1x1 135lbs
1x1 225lbs
1x1 275lbs
1x8 315lbs
1x6 335lbs
1x1 365lbs
1x6 315lbs
1x15 135lbs

Barbell Shrugs:
1x2 135lbs
1x3 225lbs
1x5 315lbs
1x6 315lbs
1x3 x10 x20 315/225/135lbs

Leg Press Toe Raises:
1x12 3 PPS
2x11 4 PPS
1x10 4 PPS
1x10 x13 x20 x24 4/3/2/1 PPS

Comments: Funny situation tonight; this buck thirty high school kid is dropping the DBs from the stratosphere. I have Metallica blaring in my headphones and I hear ďboom!Ē [55lb DBs in use]; I turn around WTF, nothing. Bang out a set of deads. I figure, oh itís a mistake it wonít happen again, ďboom!Ē [45lb DBs in use]. I finally eye the kid doing this in the mirror and I figure thereís no way ďBOOM!Ē heíll drop those because theyíre 30lb DBs and I yank off my headphones as Iím pointing to the sign and say ďmaybe you should get something a little lighter if youíre having trouble holding Ďem. Please donít drop the dumbbells.Ē Then I turn around and belt out my 335 on the deads. Poor kid puts the DBs away and rambles off to the bikes. Iíve got no patience for disrespecting the weights. The Shortest Straw was pulled forÖhim. Lol. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:41 pm
Back/Triceps:

Bodyweight (BW): 220.8lbs

Workout time total: 45 mins

P/U:
2x4 BW

Dips:
2x10 BW

Rear Lat Pulldown:
1x10 7
1x8 10
1x6 12
1x1 x4 13/12
1x2 12
1x20 6

SM CGBP:
1x8 135lbs
1x8 155lbs
1x4 185lbs
1x2 185lbs
1x3 155lbs
1x13 115lbs

Flat Skull Crushers:
1x8 55lbs
1x8 65lbs
1x6 75lbs
1x5 75lbs
1x2 85lbs
1x10 45lbs

Front Lat Pulldown:
1x8 10
1x6 11
1x4 12
1x2 13
1x15 6


HS MTS High Row:
1x8 60lbs/side
1x6 70lbs/side
1x4 80lbs/side
1x2 90lbs/side
1x15 40lbs/side

Seated OH 2 Arm DB Extensions:
1x7 65lbs
1x5 65lbs


Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:42 pm
Chest/Biceps:

Bodyweight (BW): 221.2lbs

Workout time total: 35 mins

SM Flat Bench:
1x8 135lbs
1x6 185lbs
1x4 195lbs
1x1.5 205lbs
1x15 115lbs

SM Incline Bench:
1x6 105lbs
1x6 115lbs
2x3 125lbs

Barbell Curl:
1x8 95lbs
1x6 105lbs
1x4 115lbs
1x2 125lbs
1x10 65lbs

Incline DB Press:
1x7 45lbs
1x5.5 45lbs
1x4 50lbs
1x2 55lbs

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-06-09, 11:51 pm
Legs:

Bodyweight (BW): 221.14lbs

Workout time total: 25 mins

P/U:
1x5 BW
1x6 BW

Dips:
2x10 BW

Squats, wide stance:
1x3 135lbs
1x3 225lbs
1x2 315lbs
1x4 295lbs
1x6 285lbs
1x8 275lbs

Leg Press, Single leg:
3x6 2 PPS

Comments: Wide stance felt good; havenít ever really gone wide on the squats before. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-07-09, 12:01 am
Back:

Bodyweight (BW): 222.8lbs

Workout time total: 35 mins

P/U:
2x5 BW

Deadlifts:
1x2 135lbs
1x2 225lbs
1x2 315lbs
1x0 365lbs
1x1 335lbs
1x4 315lbs
1x8 295lbs
1x6 295lbs

Barbell Shrugs:
1x8 225lbs
1x6 315lbs
1x4 335lbs
1x2 355lbs
1x6 x15 315/225lbs

Comments: Deads suffered tonight because of Sundayís w/o. I should break up the current split. NSC (Natural Sterol Complex, [New Formula]) is nice, Iím starting to feel and see the fullness I have been reading in other logs. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-07-09, 12:09 am
Chest:

Bodyweight (BW): 220.9lbs

Workout time total: 20 mins

SM Incline Bench:
1x4 135lbs
1x8 155lbs
1x1 185lbs
1x3 165lbs
1x2 x4 165/145lbs
1x12 115lbs

Incline DB Press:
1x8 50lbs
1x0 x4 65/55lbs
1x3 x2 55/45lbs

Comments: The back of my right shoulder is achy. It affected some of the lifts today. Slow on the decent and forced the accent. Nice stretch on the DB presses. Time was short for the w/o. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-07-09, 12:27 am
Back/Triceps:

Bodyweight (BW): 218.1lbs

Workout time total: 25 mins

SM CGBP:
1x10 135lbs
1x6 185lbs
1x4 x3 x4 x5 185/175/155/135lbs

Rear Lat Pulldown:
1x10 8
1x6 13
1x1.5 x2.5 15/13

Flat Skull Crushers:
1x6 85lbs
1x2 95lbs
1x4 x8 85/65lbs

HS MTS Low Row:
1x8 70lbs/side
1x6 80lbs/side
1x2 x4 x8 100/90/50lbs/side

Comments: Received a really great pump in my triceps today. Good strength on those CGBPs; both those and Skulls canít be beaten for building triceps strength, mass and size. NSC is helping my pumps intensify. This new formula of NSC is great! Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-07-09, 12:33 am
Legs:

Bodyweight (BW): 219.3lbs

Workout time total: 15 mins

Squats:
1x5 135lbs
1x5 225lbs
1x1 315lbs
1x2 x3 x10 x10 335/315/225/135lbs

Comments: Simple and sweet today, not much time to workout. Belted out my squats though with strict form, depth and intensity! Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
12-08-09, 9:31 pm
Aug 09... bro we are in december!! can u give us some .. fresh work out .. please?!
tho good work outs =)

widdlewade44
12-09-09, 7:05 pm
Aug 09... bro we are in december!! can u give us some .. fresh work out .. please?!
tho good work outs =)

Yes, yes they are on their way...thanks for checking in again.

I have been faithfully hitting the pile, just starting up a 5x5 program this week; so far I'm liking it.

Kevin
widdlewade44

Vaze_06
12-11-09, 3:05 am
i did the 5x5 program. really liked and had some solid gains.
keep us update on how it goes!
in other words.... we want work outs u did NOW and not 3 months ago. just saying hehe

widdlewade44
12-11-09, 6:39 pm
i did the 5x5 program. really liked and had some solid gains.
keep us update on how it goes!
in other words.... we want work outs u did NOW and not 3 months ago. just saying hehe


Lol, just kidding, I have it all written down and I'm transcribing it for this log. Stay tuned...

5x5 does look solid and I can see how it is beneficial, you can feel the gains.

Kevin
widdlewade44

widdlewade44
12-11-09, 7:06 pm
Chest/Biceps:

Bodyweight (BW): 222.0lbs

Workout time total: 50 mins

SM Incline Bench:
1x2 x1 135/185lbs
1x1 x5 175/165lbs
1x3 165lbs
1x5 155lbs
1x6 135lbs

SM Flat Bench:
1x1 135lbs
1x4 185lbs
1x1 x3 195/175lbs
1x4 165lbs
1x3 x5 165/135lbs

Barbell curls:
1x1 x4 115/125lbs
1x2 125lbs
1x4 115lbs
1x8 95lbs
1x6 95lbs

Hanging Knee-Ups:
1x15 BW
1x15 BW
1x7 BW
1x15 BW

Cardio:
Walking Ė put in 5 miles today

Comments: Using G Dieselís Inclined to Grow methodology for chest.

Hereís a link: http://www.animalpak.com/html/article_details.cfm?section=training&ID=230

Hit the inclines first when the energy stores are at their fullest. Use a full range of motion and squeeze the muscle fibers. The inclines were good volume and I still had some gas in the tank for the flat benches. Barbell curls were really good today, received a nice pump and the strength was there. Belted out serious cardio today, I was walking my ass all over the place today, lol. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-11-09, 7:20 pm
Back/Calves:

Bodyweight (BW): 222.8lbs

Workout time total: 90 mins

Deadlift:
1x5 135lbs
1x2 225lbs
1x1 315lbs
1x2 365lbs
1x3 x4 335/315lbs
1x5 315lbs
1x10 225lbs

Barbell Shrugs:
1x3 225lbs
1x8 315lbs
1x2 365lbs
1x6 335lbs
1x4 x15 335/225lbs

Leg Press Toe Raises:
1x12 3 PPS
1x10 4 PPS
1x11 4 PPS
1x12 x20 x30 x35 4/3/2/1PPS

HS MTS High Row:
1x10 50lbs/side
1x10 60lbs/side
1x10 70lbs/side
1x4 90lbs/side

Hyperextensions:
1x10 35lbs
1x10 35lbs
1x12 35lbs

Comments: Really good back workout. Itís definitely better doing deads with rested legs. Each deadlift rep reset on the floor to kill momentum [= really jacked intensity]. Barbell shrugs were good with a squeeze at the top of each rep. I belted out the leg press toe raises, nice pump in the calves. Hammer High Rows were performed slowly with a tight squeeze at the full contraction. Hypers felt good and I really felt them the following morning, lol. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-11-09, 7:28 pm
Back/Triceps:

Bodyweight (BW): 222.1lbs

Workout time total: 40 mins

HS MTS High Row:
1x5 40lbs/side
1x5 85lbs/side

SM CGBP:
1x5 135lbs
1x3 185lbs

Hammer Strength Front Pulldown:
1x5 90lbs

Flat Skull Crushers:
1x5 95lbs

Pull-Ups:
2x3 BW

Standing DB 2 handed OH extensions:
1x3 65lbs

Comments: I tried out Mike Mentzerís HIT method for this workout. It is good stuff. It is also something to work on to see how it really fits into oneís workouts and methods. The pump was sick and my flat skull crushers were ass kickiní. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-11-09, 8:01 pm
Legs:

Bodyweight (BW): 222.5lbs

Workout time total: 50 mins

Leg Extensions:
1x15 50lbs/leg
1x15 60lbs/leg

Squats:
1x5 135lbs
1x5 225lbs
1x1 315lbs
1x5 275lbs
1x 5 x20 275/225lbs

Leg Press:
1x10 3 PPS
1x10 5 PPS
1x10 x10 x10 5/4/3 PPS

Comments: Got back on the horse today with my 20 reps with 225lbs to finish off squats. I hadnít done those since before I got sick in May. The leg press felt good and I had full range of motion with a nice pump. Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
12-11-09, 8:08 pm
very funny smartass! . . . ..

nice freaking old work out dude! hopefully the one u did today was good too!
tho we'll prolly have to wait a month or two before we can actually see it!

yeah.. im a woman.. so i wont drop it until u give us something FRESH!
or u are a watchman.. u can always kick me out ... hmmm lol

widdlewade44
12-13-09, 1:01 am
very funny smartass! . . . ..

nice freaking old work out dude! hopefully the one u did today was good too!
tho we'll prolly have to wait a month or two before we can actually see it!

yeah.. im a woman.. so i wont drop it until u give us something FRESH!
or u are a watchman.. u can always kick me out ... hmmm lol

thanks for checking in and no, I won't zap back with my Watchman powers...I respect all that pay there dues.

Kevin
widdlewade44

widdlewade44
12-13-09, 1:02 am
Chest/Biceps:

Bodyweight (BW): 224.3lbs

Workout time total: 30 mins

Dips:
2x10 BW

SM Incline Bench:
1x2 135lbs
1x1 x1 x5 185/155/135lbs

SM Flat Bench:
1x5 135lbs
1x5 185lbs
1x3 x3 x12 205/185/135lbs

Barbell curls:
1x1 115lbs
1x5 95lbs

Hanging Knee-Ups:
1x20 BW
1x10 BW

Comments: The back of my right shoulder was achy and Ďacting upí; I had to work around it in this workout. I couldnít do incline DBs today and barbell curls aggravated the pain too. Intense workout and the flat benching was good; worked through the shoulder pain. This now my third week w/this achy shoulder; will have to have my bone bender take a lookÖ Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 4:57 pm
Back:

Bodyweight (BW): 221.2lbs

Workout time total: 60 mins

Deadlift:
1x3 135lbs
1x3 235lbs
1x1 325lbs
1x1 x2 345/325lbs
1x1 x5 325/285lbs
1x10 235lbs

Barbell Rows:
1x5 225lbs
1x10 x6 x10 205/185/135lbs

Hyperextensions:
3x12 35lbs

Comments: Getting the work done during this session. Every rep was good although the strength was a little lower today. I really felt the hypers, getting a good squeeze in the lower back and hamstrings. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 5:11 pm
Triceps:

Bodyweight (BW): 222.2lbs

Workout time total: 15 mins

SM CGBP:
1x5 135lbs
1x1 x2 x3 185/205/185lbs
1x5 x12 185/135lbs

Flat Skull Crushers:
1x4 x5 x10 95/75/55lbs
1x3 x6 x7 95/75/55lbs

Comments: Time was short today but I got into the gym and received a good pump in my triceps. The three sets of CGBPís were run very close together; just enough time to change out the weights and an additional 15-20 seconds prior to banging out more work. Good ROM and I was able to focus on working my triceps. The flat skulls felt really good and I performed two giant sets in order to blast Ďem given the fact that I was out of time. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 5:22 pm
Legs:

Bodyweight (BW): 222.5lbs

Workout time total: 25 mins

Squats:
1x5 95lbs
1x3 135lbs
1x3 225lbs
1x1 315lbs
1x5 x5 x6 335/315/225lbs

Hanging Knee-Ups:
2x10 BW

Leg Press:
1x10 3 PPS
1x10 x10 x10 x10 6/5/4/3 PPS

Comments: First workout sans NSC. Good pump, great concentration and focus on working the legs. Nice, deep reps on the squats with a slight pause in the hole. Good stability and great form on all the reps. Did a couple of sets of Hanging Knee-Ups between the squat sets and took up 3 seconds up, 1 second pause and 3 seconds down to complete 1 rep. The leg presses felt really good looks like 7 PPS next and an increase of reps on the 6, 5, 4 PPS. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 5:31 pm
Chest:

Bodyweight (BW): 225.1lbs

Workout time total: 20 mins

SM Incline Bench:
1x3 135lbs
1x3 185lbs
1x0.5 x1 x10 205/185/135lbs

SM Flat Bench:
1x2 185lbs
1x4 x3 x5 205/185/135lbs

Comments: Right shoulder was fatigued. I kept stretching and working out the ache between sets. The 205 would have gone up more easily and with a few reps if the shoulder was better. The flat bench work was good given the ache and shortness of time for todayís workout. This was a solid and progressive session given everything. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 6:04 pm
Shoulders:

Bodyweight (BW): 221.8lbs

Workout time total: 30 mins

SM Seated Press:
1x5 95lbs
1x5 135lbs
1x1 x3 155/135lbs
1x5 x7 135/115lbs

Seated Arnold Press:
1x5 40lbs
1x4 50lbs
1x4 x4 x3 50/45/40lbs

Rear Delt DB Raises:
1x5 20lbs
1x10 30lbs
1x7 x7 x5 40/35/30lbs

Comments: Achy right shoulder. I felt like throwing in the delt work today. Decided to give seated SM press a try and as it turns out I really like Ďem. I can focus on pushing and feeling the weight and donít have to be concerned with the racking of the weights. The Arnold Presses felt good and it has been a while since I have belted some Arnoldís out. I love the rear delt DB raises because it really targets the muscle and forces you to do the work; you canít slack off when you perform this exercise correctly. ST pre-workout and Intra Aid during the workout. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 6:23 pm
Back:

Bodyweight (BW): 222.7lbs

Workout time total: 55 mins

Deadlift:
1x1 135lbs
1x1 225lbs
1x5 315lbs
1x5 315lbs (sumo)
1x5 x5 x10 315/275/225lbs

Barbell Rows:
1x5 135lbs
1x5 225lbs
1x5 245lbs
1x5 x10 x10 x10 245/225/185/135lbs

HS MTS Low Row:
1x5 90lbs/side
1x5 x4 x3 90/80/70lbs/side
1x5 x5 x6 80/70/60lbs/side

Hyperextensions:
3x15 35lbs

Comments: Deadlifts felt good; I went back to conventional (with one set of sumo). Focused on form and getting the good, steady pull from the floor. Barbells rows were nice. The 245 felt good too and I squeezed my lats at the top of the reps. HS worked well, nice pump and held for about 2 seconds at peak contraction. Hypers were steady with good form and a 1 second pause at the top. ST pre-workout, Intra Aid during. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 6:41 pm
Chest:

Bodyweight (BW): 221.9lbs

Workout time total: 25 mins

SM Incline Bench:
1x2 135lbs
1x3 x5 185/165lbs
1x5 x2 x2 165/155/135lbs

SM Flat Bench:
1x1 135lbs
1x2.5 205lbs
1x6 185lbs
1x3 x5 x5 185/155/135lbs

Comments: Right shoulder was achy. The Inclines felt good. I dropped the weight in order to get a few more reps and keep the tension on the muscle fibers. Iím following G Dieselís Inclined To Grow article by hitting the inclines first in the workout. This definitely works better for me in that the strength is there and the flat bench doesnít suffer too much. When flat bench is done first, followed by inclines, the inclines donít get their just due for me. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 9:08 pm
Legs:

Bodyweight (BW): 221.0lbs

Workout time total: 55 mins

Dips:
2x20 BW

Squats:
1x5 135lbs
1x2 225lbs
1x1 315lbs
1x1 x2 x5 x5 365/335/315/275lbs
1x20 225lbs

Leg Press:
1x10 4 PPS
1x5 x5 x10 x10 7/6/5/4 PPS

Comments: My right shoulder is still achy but I manned up and belted out my dips again. The dips felt good and they will definitely help both strength and growth. The last two working sets for squats were really good: full ROM with a slight pause down in the hole. Great mind to muscle connection and we made some tax payments. I really like finishing off the squats with the 20 reps of 225; no pauses just solid belting out of the work. Leg presses, warmed up and got the weightís feel with the 4 PPS then went to the 7 PPS for my giant set. I used full ROM and my only break was to change out the plates. Legs felt fatigued and this was a good session. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 9:20 pm
Shoulders:

Bodyweight (BW): 222.8lbs

Workout time total: 35 mins

SM Seated Press:
1x8 bar
1x3 135lbs
1x8 145lbs
1x8 145lbs
1x5.5 135lbs
1x9 115lbs

Seated Arnold Press:
1x7 45lbs
1x4 50lbs
1x7 40lbs

Rear Delt DB Raises:
1x1 x10 40/35lbs
1x10 35lbs
1x10 x10 x10 35/30/25lbs

Comments: Nice shoulder session today. Was able to increase both the weight and reps. My right shoulder in the back of the arm was still achy but I was able to work around the pain. 40lbs on rear delt was too much due to the ache but the 35s felt good and the form was spot on. I really targeted the 6-12 rep range with the Seated Presses and the ROM was full with good intensity. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 9:34 pm
Chest:

Bodyweight (BW): 226.6lbs

Workout time total: 30 mins

SM Incline Bench:
1x1 135lbs
1x1 x3 185/165lbs
1x7 155lbs
1x5 155lbs
1x6 135lbs

SM Flat Bench:
1x1 x1.5 135/205lbs
1x3 x5 185/165lbs
1x4 x7 165/135lbs
1x9 135lbs
1x7 135lbs

DB Flat Bench:
1x2 50lbs*

Comments: Right shoulder was more achy tonight; effected the amount of weight I wanted to use. The reps werenít there for the heavier weights, so I dropped it down to where I was working the full ROM and targeting the 6-12 rep range. I did get a nice pump and overall this was a good, progressive workout. ST pre-workout, Storm and Carbo Plus during and Nitro post workout. Post w/o Shake: raw milk, frozen raspberries, 2 scoops Gain Fast. *The DB presses were good but to continue on would have aggravated the shoulder more then work the muscles. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 11:27 pm
Shoulders:

Bodyweight (BW): 225.1lbs

Workout time total: 30 mins

Dips:
2x12 BW

SM Seated Press:
1x3 135lbs
1x0.5 155lbs
1x6 135lbs
1x5 135lbs
1x3 x3 135/115lbs

Seated Arnold Press:
1x6 40lbs
1x7 40lbs
1x6 40lbs

Rear Delt DB Raises:
1x5 40lbs
1x8 x12 x8 40/35/30lbs
1x8 x5 x8 40/35/30lbs

Comments: Back in the gym after an 11 day layoff due to work schedule; my shoulder is still achy and a problem. Dips were performed with about a 6 second count: 2-3 sec down and 2-3 sec up, repeat. SM Seated Presses were okay, the layoff and lack of appropriate sleep affected the weight numbers. I used good form and a nice cadence in performing the reps. With the Arnolds, I grabbed the 50s but it wasnít happening today, so I took the 40s and belted out my work. The form and cadence was good here too; I was targeting the 6-12 rep range ala Mazz. Rear delt DB raises were nice today. I was warmed up and I had a pump going so I hit these bad boys intensely. I ran the rack a little bit due to time constraints and wiping out those rear delts. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-19-09, 11:44 pm
Back:

Bodyweight (BW): 222.9lbs

Workout time total: 45 mins

Deadlift:
1x2 135lbs
1x2 225lbs
1x1 315lbs
1x1 x3 365/335lbs
1x3 335lbs
1x7 315lbs
1x4 x15 315/225lbs

Barbell Rows:
3x6 225lbs

HS MTS High Row:
1x8 80lbs/side
1x7 80lbs/side
1x5 x4 x4 80/70/60lbs/side

Comments: Very good workout. High intensity and great form used throughout. Conventional deads with good mind to muscle connection. Stuck with using the 225 on the rows, squeezed Ďem out and thought of the lats contracting. HS rows were nice, I used about a 5 second rep: 2 down, 1 second hold and 2 second return. Really thought about using the back muscles and my biceps received a nice pump too. Right rear shoulder was achy but it was not an interference for this workout which helped. ST pre-workout. Storm, Carbo Plus combo during the workout and Nitro immediately after the workout. Didnít do Ďextrasí like hypers and more rows today in order to not run down my CNS too badly. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 10:56 am
Chest:

Bodyweight (BW): 223.7lbs

Workout time total: 10 mins

SM Incline Bench:
1x2 x1 135/185lbs
1x15 135lbs

SM Flat Bench:
1x2 135lbs
1x5 x7 185/135lbs

Comments: Right shoulder was fatigued. And time was tight for this workout but the intensity was there and I got a good pump. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 11:01 am
16 Oct 09:

Universal Glutamine OCR
SportPharma BCAA Max
M-Stak
Animalpak
Universal Gain Fast 3100, Vanilla Shake
Torrent, SCR *1st time trying this flavor
Universal ZMA Pro
Universal Alpha Lipoic Acid

Kevin
widdlewade44

widdlewade44
12-20-09, 11:30 am
Shoulders:

Bodyweight (BW): 223.5lbs

Workout time total: 25 mins

Dips:
1x12 BW

SM Seated Press:
1x10 bar
1x3 135lbs
1x6 155lbs *PR
1x6 145lbs
1x6 x2 145/135lbs
1x3 x8 135/115lbs

Seated Arnold Press:
1x9 40lbs
1x4 40lbs

Rear Delt DB Raises:
3x10 40lbs

Hanging Knee-Ups:
3x10 BW

Cardio:
60 min Beginner Yoga Class

Comments: I was going to do chest but the right shoulder wasnít having it today so I did shoulders instead. Rolled into the dips and I went nice and slow in order to warm up as well as see where the shoulder is. The SM Seated Press was solid today; did the bar 1st, followed by 135, then I got a PR with those 6 reps of 155. Itís been a while since I have broken through into new PR turf. The Arnold Presses arenít where I want them, but that is the ego talking; as I work through the right shoulder issue, heavy work hours and the start of the flu season, I feel it is better to press and push but work smartlyÖthereís no half stepping hereÖ The rear delt DB raises were awesome; time to add some weight there. The Knee-Ups were performed in between the rear delt raises. Questions and comments are welcome, peace.

Kevin
widdlewade44

mritter3
12-20-09, 11:46 am
are these new workouts bud...or are they back from october?

widdlewade44
12-20-09, 12:27 pm
Chest:

Bodyweight (BW): 223.1lbs

Workout time total: 40 mins

SM Incline Bench:
1x3 135lbs
1x0.5 x6 185/155lbs
1x3 x4 155/135lbs
2x5 135lbs

SM Flat Bench:
1x3 x5 135/185lbs
2x5 185lbs
1x2 x7 185/135lbs

DB Flat Bench:
2x6 45lbs
1x4 45lbs

Hanging Knee-Ups:
3x15 BW

Comments: Chest was getting performed today and that was that; yes the right shoulder still hurts. Doing inclines as the priority (over performing flat benches 1st); 135 felt really good, 185ís decent was great but the shoulder couldnít support the lock out today. So I dropped the weight down to 155 and went nice and slow, received a great pump in the pecs and shoulders. I finished up inclines with 135 while concentrating on both form and contraction. Flat benches were stronger and a little less fatiguing on the right shoulder. DB presses were performed slowly and with a focus on getting a good stretch in my pecs; my right shoulder did give out on the 3rd set of DB presses. The Knee-Ups were performed in between the DB presses. Pre-workout shake: 2 scoops GF, banana, raw milk & 2 scoops L-Glutamine powder. Post workout shake: 3 scoops SCR torrent, banana, RO H2O; Nitro. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 12:30 pm
are these new workouts bud...or are they back from october?

The date at the top is when the workout was performed.

I'm hoping to get current on my log by the end of today with being snowed in here in DC. Thanks for checking in, peace.

Kevin
widdlewade44

mritter3
12-20-09, 1:29 pm
The date at the top is when the workout was performed.

I'm hoping to get current on my log by the end of today with being snowed in here in DC. Thanks for checking in, peace.

Kevin
widdlewade44

ok...gotcha man...thanks for the reply.

widdlewade44
12-20-09, 4:30 pm
Triceps/Biceps:

Bodyweight (BW): 223.6lbs

Workout time total: 30 mins

Dips:
2x20 BW

SM CGBP:
1x5 x2 x1 bar/135/205lbs
1x5.5 x5 165/135lbs
1x7 x7 135/115lbs

Barbell Curls:
3x10 95lbs

Hanging Knee-Ups:
3x15 BW

Incline Skull Crushers:
3x10 55lbs

Overhead, 2 arm DB extensions:
3x8 65lbs

Cardio:
60 min Beginner Yoga Class

Comments: Dips were good and they were a nice warm-up. Got some blood flowing with the CGBPs; but the right rear shoulder was still acting up. I lessened the weight and keep the form spot on, receiving a good pump in my triceps. Next was barbell curls to keep the blood moving. Using lower weight and great form pumped up my biceps. Just 3 sets of biís but I felt these bad boys later in the day. Hanging Knee-Ups and incline skulls were next, I went light on the skulls since it had been a while since Iíve done arms. I can definitely add weight to the skulls next time. Finished this session with the OH extensions. Nice form and maximum effort were put in to these. This was a great workout especially with a shoulder thatís not 100%. Questions and comments are welcome, peace.

Kevin
widdlewade44

J Wong
12-20-09, 5:12 pm
Good work, especially in 30 minutes!

BionicMasterPiece
12-20-09, 5:16 pm
Triceps/Biceps:

Bodyweight (BW): 223.6lbs

Workout time total: 30 mins

Dips:
2x20 BW

SM CGBP:
1x5 x2 x1 bar/135/205lbs
1x5.5 x5 165/135lbs
1x7 x7 135/115lbs

Barbell Curls:
3x10 95lbs

Hanging Knee-Ups:
3x15 BW

Incline Skull Crushers:
3x10 55lbs

Overhead, 2 arm DB extensions:
3x8 65lbs

Cardio:
60 min Beginner Yoga Class

Comments: Dips were good and they were a nice warm-up. Got some blood flowing with the CGBPs; but the right rear shoulder was still acting up. I lessened the weight and keep the form spot on, receiving a good pump in my triceps. Next was barbell curls to keep the blood moving. Using lower weight and great form pumped up my biceps. Just 3 sets of biís but I felt these bad boys later in the day. Hanging Knee-Ups and incline skulls were next, I went light on the skulls since it had been a while since Iíve done arms. I can definitely add weight to the skulls next time. Finished this session with the OH extensions. Nice form and maximum effort were put in to these. This was a great workout especially with a shoulder thatís not 100%. Questions and comments are welcome, peace.

Kevin
widdlewade44

STRONG!

widdlewade44
12-20-09, 5:20 pm
Legs:

Bodyweight (BW): 225.1lbs

Workout time total: 20 mins

Squats:
1x5 135lbs
1x5 225lbs
2x5 315lbs

Leg Press:
1x10 4 PPS
1x5 7 PPS
1x5 x10 x10 7/6/5 PPS

Cardio:
2.5 hrs Scottish Dancing

Comments: I only had 20 minutes for this workout so here goes: 1st 2 sets of squats were my warm-up, performed slowly with a FRM. Sets 3 and 4 were the working sets. I used about a 6 second rep pace for each individual rep, 2 seconds down, 2 second pause in the hole and 2 seconds accent, repeat for a total of 5 reps/set. After the squats I hit the leg press; started with 4 PPS for the additional warm-up and to lock in the proper form. 2nd set of 7 PPS was the 1st working set: 3 seconds down and 3 seconds up = 1 rep. The 2nd working set was my last set for todayís leg session. Repeated the 7 PPS, hopped up (yeah right) to strip off 1 PPS [6 PPS] for 10 reps, then 5 PPS for my last 10 reps. Great pump in my legs, really good workout for only 7 total sets. I followed this workout up an hour later with 2.5 hours of Scottish dancing. Note: Right rear shoulder is still sore, had pain trying to hold the bar (during the squats) with my right hand. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 5:22 pm
Good work, especially in 30 minutes!

Thanks for checking in brother. Yeah, I have learned to jack up the intensity in a short amount of time.

Kevin
widdlewade44

widdlewade44
12-20-09, 5:23 pm
STRONG!

Thanks for the props and for checking in, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 5:38 pm
Chest:

Bodyweight (BW): 225.9lbs

Workout time total: 30 mins

SM Incline Bench:
1x2 X2 135/185lbs
1x1 x5 185/155lbs
1x7 155lbs
1x3 x4 155/135lbs

SM Flat Bench:
1x2 x5 135/185lbs
1x3 x5 185/165lbs
1x6 x7 165/135lbs
1x8 135lbs

DB Flat Bench:
3x8 45lbs

Hanging Knee-Ups:
3x15 BW

Comments: Right shoulder was acting up again. I utilized really good form in doing the inclines; dropped the weight so I was using a full range of motion and received a good pump. Flat bench was a little stronger but the shoulder was an issue. Flat DB presses were good because the weight increased and all the reps produced a nice stretch. I didnít have any structural failures in the shoulder during these sets and the Knee-Ups were done between the DB sets. ST pre-workout, EAA Nitro during and post workout along with Nitro. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 6:05 pm
Shoulders:

Bodyweight (BW): 225.7lbs

Workout time total: 20 mins

SM Seated Press:
1x2 x2 x2 135/165*/155lbs *PR
1x9 145lbs
1x5 x3 145/135lbs

Seated Arnold Press:
2x5 45lbs
1x4 x2 45/35lbs

Rear Delt DB Raises:
1x10 45lbs
1x10 x10 x10 45/40/35lbs

Hanging Knee-Ups:
2x15 BW

Comments: Chest was yesterday and I felt like attacking the shoulders fro this w/o. Happy to report that I got another PR on the SM Seated Press, so 185 should not be too far away. I was able to add more weight to both the seated presses and the Arnoldís so that was cool. I used great form and good rep timing to work the presses. The increased poundages for the rear delt raises were awesome and I would have performed more sets but my time was tight for working out. The 30 reps I performed on the second set were great and really helped to jack up the intensity. The Knee-Ups were done in between the rear delt raises, so my shoulders got pumped. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 6:34 pm
Triceps/Biceps:

Bodyweight (BW): 225.2lbs

Workout time total: 50 mins

Dips:
1x20 BW
1x6 x10 BW+45lbs/BW
1x5 x8 BW+45lbs/BW

SM CGBP:
1x2 x2 135/205lbs
1x3 x4 185/165lbs
1x5 x3 x6 165/155/135lbs

Barbell Curls:
1x4 x4 115/95lbs
2x10 95lbs

Hanging Knee-Ups:
5x15 BW

HS Seated Preacher:
1x4 x6 45/70lbs
1x6 70lbs
1x6 x10 70/45lbs

Incline Skull Crushers:
1x10 55lbs
1x12 75lbs
1x8 85lbs

Cardio:
60 min Beginner Yoga Class

Comments: Crazy way to start the workout: right shoulder was no longer hurting like it has been since the end of July, but then my left shoulder starts acting up. It seems like an aggravation of the tricep/shoulder tie in. The dips and weighed dips worked really well; I wonder if they irritated the upper left arm. Other then my usual situation of irritation, this was a great workout. Awesome pump and I really worked the abs between sets too. The SM CGBPís were nice, followed up with barbell curls. I havenít ever used the HS preacher prior to today; they were nice and I will have to throw them into the mix more often. The incline skulls were sweet and I will continue to add more weight. The 55lbs was not much and the other weights were good. Stay tunedÖQuestions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 7:24 pm
Back:

Bodyweight (BW): 224.7lbs

Workout time total: 25 mins

Deadlift:
1x3 x3 x3 135/225/315lbs
1x3 365lbs
1x4 x6 335/315lbs

Pull-Ups:
3x4 BW

Barbell Rows:
2x10 225lbs
1x10 x10 x15 225/185/135lbs

HS MTS Low Row:
1x2 x4 x4 x6 90/80/70/60lbs/side

Comments: Great back session today! I had really good mind to muscle connection and the weights were flying off the floor with good form. The barbell rows were really solid and I had steady work with a nice squeeze at the top of each rep. My time was running out by the time on hit the HS rows, so I performed one giant set where I squeezed out each rep. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 7:42 pm
Chest:

Bodyweight (BW): 225.7lbs

Workout time total: 25 mins

SM Incline Bench:
1x1 x2 x1 135/185/165lbs
1x8 155lbs
1x4 x4 155/135lbs
1x6 135lbs

SM Flat Bench:
1x1 x4 185/155lbs
1x5 155lbs
1x5 x8 155/135lbs

Hanging Leg Lifts:
1x7 BW

DB Flat Bench:
1x7 50lbs
1x6 50lbs
1x4 x4 50/40lbs

Hanging Knee-Ups:
3x20 BW

Cardio:
60 min Beginner Yoga Class

Comments: My first workout in 3.5 months without shoulder pain, hell yeah! It was a good session and it was nice to be able to focus on muscle rather then aches. All the reps were performed slow and steadily with good form. I threw in the hanging leg lifts and then I Ďthrewí them out, lol. Those are challenging to say the least. Flat DB presses were nice and the Hanging Knee-Ups were performed in between sets of DB presses; I threw in additional reps for good measure. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 8:57 pm
Shoulders:

Bodyweight (BW): 226.2lbs

Workout time total: 30 mins

SM Seated Press:
1x1 x1 135/185*lbs *PR for weight
1x4 165*lbs *PR for reps
1x2 x5 165/145lbs
1x7 x5 135/115lbs

Pull-Ups:
2x6 BW

Seated Arnold Press:
1x6 45lbs
1x7 45lbs
1x8 45lbs
1x7 45lbs

Weighed Hypers:
1x15 20lb barbell

Hanging Knee-Ups:
3x20 BW

Cardio:
2.5 hours Scottish Dancing

Comments: Great workout! I set a couple more PRs today on the SM seated presses, one for weight (185) and another for reps (with 165), too cool. The pull ups were good too; increased reps and were performed in between the SM presses. The Arnold presses focused on moderate weight with really good form and the desire to hit the 6-12 rep range for failure. The weighed hypers were a test with my son (showing him how theyíre performed) ala Dorian Yates in Blood & Guts. These are harder to perform (for me) because you have to be flexible, but by working on these Iíll be able to do weighed hypers with weights greater then 45lbs in the future. Itís very hard to hold more then one 45lb plate hence the barbell will help out. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 9:35 pm
Legs:

Bodyweight (BW): 227.7lbs

Workout time total: 25 mins

Dips:
1x15 BW

Squats:
1x3 x3 x5 135/225/315lbs
1x8 x10 315/225lbs

Leg Press:
1x5 4 PPS
1x10* 7 PPS *PR
1x10 x10 x10 7/6/5 PPS

Comments: Short amount of time for this workout so I had at it. I was able to pick up another PR, this time on the leg press with weight for reps. Then I repeated the feat on my last, giant set. Great pump in my legs and the squats were performed slow and low with a pause at the bottom. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 9:47 pm
Chest:

Bodyweight (BW): 225.9lbs

Workout time total: 40 mins

SM Incline Bench:
1x1 x1 x3 135/185/155lbs
1x1 x10 155/135lbs
1x10 135lbs
1x5 135lbs

SM Flat Bench:
1x1 x8 135/155lbs
1x7 155lbs
1x5 x4 155/135lbs

DB Flat Bench:
2x8 55lbs
1x8 50lbs
1x6 x6 50/40lbs

Comments: Not as much strength in my chest today but I turned this into a good workout by using great form. I was able to increase weights used on the DB presses; probably because I did not spend my reserves on the bench work. Iím marching forward so this was a solid session. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-20-09, 9:57 pm
Chest:

Bodyweight (BW): 229.0lbs

Workout time total: 15 mins

Shoulder Dislocations:
5x10

Pull-Ups:
2x4 BW

Flat Bench:
1x10 bar
1x5 135lbs
1x5 185lbs
1x12 x10 185/135lbs

Comments: Started doing shoulder dislocations in the effort to help ease my shoulder issues, increase flexibility and eventually increase my strength and size too. Pull-ups were overhand, full dead hang for each rep. Rolled onto the flat bench and Iím ditching the SM because I figure it has probably been contributing to my shoulder aches the past 3+ months. I was really happy with my last set of 12 reps of 185 and a burn out of an additional 10 reps of 135. The dislocations were performed in between flat bench sets. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-21-09, 4:34 pm
Triceps:

Bodyweight (BW): 224.2lbs

Workout time total: 20 mins

Shoulder Dislocations:
8x10

CGBP:
1x10 bar
1x5 135lbs
1x5 155lbs
1x8 155lbs
1x6 155lbs

Flat Skull Crushers:
2x5 95lbs

OH, 2 Handed DB Extensions:
2x10 60lbs

Comments: Time was short and I felt like hitting triceps, as it turns out I belted out another good session. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-21-09, 4:46 pm
5x5 Program, Workout B:

Bodyweight (BW): 222.4lbs

Workout time total: 60 mins

Shoulder Dislocations:
6x10

Pull-Ups:
1x5 BW
2x4 BW

Squats:
1x10 bar
1x5 135lbs
1x5 225lbs
1x3 295lbs
4x5 225lbs

Seated Overhead Press:
1x5 bar
1x5 65lbs
5x5 85lbs

Deadlift:
1x2 135lbs
1x1 225lbs
1x1 315lbs
1x5 315lbs

Prone Bridges:
3x30 second hold

Comments: My first workout using the 5x5 Program. It went well and it should be a nice change of pace from the routines I have been doing. Pull-Ups were all overhand, dead hang reps. The prone bridges were a bitch, but theyíll build that core. I went easy on the squats, really concentrating on the form and depth of each repetition. Deadlift was raw and the program calls for 1 working set of deads. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-21-09, 4:53 pm
5x5 Program, Abridged Workout A:

Bodyweight (BW): 225.5lbs

Workout time total: 20 mins

Shoulder Dislocations:
5x10

Flat Bench:
1x10 bar
1x5 95lbs
1x5 135lbs
5x5 155lbs

Squats:
1x5 135lbs
3x5 225lbs

Comments: Abridged version of Workout A in the 5x5 Program due to time limits. Chest is my weakest area and this program should help kick things into gear for me. Questions and comments are welcome, peace.

Kevin
widdlewade44

BionicMasterPiece
12-21-09, 4:57 pm
Triceps:

Bodyweight (BW): 224.2lbs

Workout time total: 20 mins

Shoulder Dislocations:
8x10

CGBP:
1x10 bar
1x5 135lbs
1x5 155lbs
1x8 155lbs
1x6 155lbs

Flat Skull Crushers:
2x5 95lbs

OH, 2 Handed DB Extensions:
2x10 60lbs

Comments: Time was short and I felt like hitting triceps, as it turns out I belted out another good session. Questions and comments are welcome, peace.

Kevin
widdlewade44

hell yeah got me amped for my gun show tomorrow!

widdlewade44
12-21-09, 5:04 pm
hell yeah got me amped for my gun show tomorrow!

Remember to stick with those basic, ass kicking exercises that build strength and mass, thanks again for stopping by,

Kevin
widdlewade44

widdlewade44
12-21-09, 5:06 pm
5x5 Program, Abridged Workout B:

Bodyweight (BW): 224.4lbs

Workout time total: 25 mins

Shoulder Dislocations:
6x12

Deadlift:
1x5 135lbs
1x5 225lbs
1x1 315lbs
1x5 335lbs

Squats:
1x5 135lbs
5x5 225lbs

Seated Overhead Press:
1x5 bar
1x5 65lbs
1x5 85lbs
5x5 95lbs

Comments: Abridged version of Workout B in the 5x5 Program due to time limits. I focused on the deads, squats and overhead presses for this short workout. Each rep of the 335 came up easily and was completely reset on the floor prior to the next rep. The squats were belted out with the focus on depth with a pause in the hole. The OH presses felt good and were spot on in regards to form. I picked up an inquiry and compliment on my squatting form, so that was cool in the sense that others see your work and look for advice. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-21-09, 5:18 pm
5x5 Program, Abridged Workout A:

Bodyweight (BW): 224.3lbs

Workout time total: 30 mins

Shoulder Dislocations:
8x12

Flat Bench:
1x10 bar
1x5 95lbs
1x5 135lbs
4x5 160lbs
1x5 x5 160/135lbs

Squats:
1x5 bar
1x5 135lbs
1x5 225lbs
5x5 245lbs

Hanging Knee-Ups:
4x20 BW

Comments: Good workout. Each rep of the flat bench was performed with a focus on the proper form and execution of the rep. I had great intensity and form, my chest cramped later in the day, which is a good sign of proper muscle recruitment for me. Squats were done with a slight pause in the hole. The hanging knee-ups were done in between the sets of squats. Solid effort and steady progress. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-21-09, 5:28 pm
5x5 Program, Abridged Workout B:

Bodyweight (BW): 225.9lbs

Workout time total: 40 mins

Shoulder Dislocations:
8x12

Dips:
1x6 BW
2x12 BW

Deadlift:
1x5 135lbs
1x5 225lbs
1x1 315lbs
1x5 345lbs

Squats:
1x3 135lbs
1x3 225lbs
1x5 315lbs
5x5 275lbs

Seated Overhead Press:
1x5 85lbs
5x5 105lbs

Comments: Shoulder was a little achy today. Dips warmed up the muscles and got some blood flowing. The deads were solid with a complete reset on the floor for each rep. Squats were good and I threw on the 3 pies to make sure I havenít been jacking around with lesser weights as I climb towards higher levels. Seated overhead presses are getting there and my core is strengthening up. I have finally caught my log up to where it is supposed to be, this workout was performed this morning! Thanks for checking in. Questions and comments are welcome, peace.

Kevin
widdlewade44

Vaze_06
12-21-09, 6:40 pm
omg.... wait.. does it actually say ''21 Dec 09''??!! thats Today!!!! ahah *lil tear of joy* lol
its always fun squatting and deadliftin in the same day, way to kill it
be nice with the shoulder

utransform
12-21-09, 7:31 pm
yeah I need that strength to.

widdlewade44
12-21-09, 11:01 pm
omg.... wait.. does it actually say ''21 Dec 09''??!! thats Today!!!! ahah *lil tear of joy* lol
its always fun squatting and deadliftin in the same day, way to kill it
be nice with the shoulder


Thanks for checking in and I told you I've been putting in some work.

Kevin
widdlewade44

widdlewade44
12-23-09, 9:40 pm
5x5 Program, Abridged Workout A:

Bodyweight (BW): 229.3lbs

Workout time total: 40 mins

Dips:
3x12 BW

Squats:
1x3 135lbs
1x3 225lbs
1x1 315lbs
1x1 x1 x1 405/365/275lbs

Hanging Knee-Ups:
1x20 BW

Flat Bench:
1x3 135lbs
4x5 165lbs
1x5 x6 165/135lbs

Shoulder Dislocations:
1x12

Comments: Dips were good and they helped to warm-up the shoulders. Attacked the squats by getting 405 back on my back, that went well and we will continue to move the heavier iron. Bench was really solid and the strength and size is progressing. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-27-09, 10:48 pm
yeah I need that strength to.

This 5x5 program is good for building up core strength.

Kevin
widdlewade44

T o m m Y
12-27-09, 11:06 pm
Nice squats dude!

What 5x5 program is this?

Looks diff then the ones ive saw before..

widdlewade44
12-27-09, 11:10 pm
5x5 Program, Abridged Workout B:

Bodyweight (BW): 228.6lbs

Workout time total: 35 mins

Dips:
2x12 BW

Deadlift:
1x3 x2 x1 135/225/315lbs
1x5 350lbs

Seated Overhead Press:
1x5 bar
1x5 95lbs
1x5 110lbs
1x3 110lbs

Flat Skulls:
1x2 95lbs
3x7 85lbs

Comments: The deads were reset on the floor (for each rep) and the 350 moved pretty easily. Thanks for checking in. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-27-09, 11:20 pm
Nice squats dude!

What 5x5 program is this?

Looks diff then the ones ive saw before..

Stronglifts 5x5 (Beginner) Program.

Due to my schedule (of work) I am working my way into completing each of the two separate workouts per session. It is a very affective program and I would definitely recommend it...

Kevin
widdlewade44

widdlewade44
12-28-09, 11:46 pm
5x5 Program, Workout A:

Bodyweight (BW): 226.4lbs

Workout time total: 60 mins

Flat Bench:
1x5 x1 x1 bar/135/155lbs
4x5 170lbs
1x5 x5 170/135lbs

Squats:
1x5 135lbs
1x5 225lbs
4x5 275lbs
1x5 x12 275/225lbs

Shoulder Dislocations:
1x6
4x10

Inverted Rows:
1x10
1x7
1x5

Push-Ups:
3x8

Reverse Crunches:
3x12

Comments: Very good workout. First completed run through of Workout A (shoulder dislocations are extra). Flat bench went really well with a good stretch and solid focus on the form. Squats felt good and each rep was spot on. Inverted rows were an mfíer and definitely are good. Push-ups were laughable but, Iím working hard and I ended up cramping up after the crunches so I really hit the lower abs. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
12-29-09, 8:29 am
I've had a few inquiries as to what my StrongLifts 5x5 workouts are, as here goes.

Workout A:
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-Ups 3xF
Reverse Crunch 3x12


Workout B:
Squat 5x5
Overhead Press (Seated) 5x5
Deadlift 1x5
Pull-Ups/Chin-Ups 3xF
Prone Bridges 3x30 seconds

I've been running this program about two weeks (with only 2 complete cycles of A & B, all my other workouts have been abridged due to time constraints) and this program is great!

My muscles are fatigued in all the right areas today from last night's workout. It will be interesting to see what the next few weeks hold with the execution of this program, peace.

Kevin
widdlewade44

widdlewade44
01-01-10, 11:14 pm
I think I'm going to be tweaking my 5x5 in the effort to improve my bench over the next 9 weeks. Stay tuned...

Kevin
widdlewade44

widdlewade44
01-01-10, 11:28 pm
5x5 Program, Test Session:

Bodyweight (BW): 228.5lbs

Workout time total: 60 mins

Dips:
1x12 BW
1x5 BW+45lbs

Pull-Ups:
1x2 x2 x2 BW+25lbs/BW+25lbs/BW

Flat Bench:
1x1 x1 135/185lbs
1x1 x2 x12 225/185/135lbs

Shoulder Dislocations:
1x6
4x8

Power Cleans:
1x1 135lbs
1x3 155lbs

Deadlift:
1x1 x1 225/315lbs
1x4 365lbs

Seated Overhead Press:
1x3 x1 bar/95lbs
1x6 115lbs

Squats:
1x2 x2 x5 135/225/315lbs

Comments: My first Test session using the 5x5 Program. These exercises today will be gauged for my focus on the build up of the bench press numbers over a 9 week period. Every exercise followed from the previous and only real time lapses were to change out weights. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-03-10, 11:00 pm
5x5 Program, Week 1, Workout 1:

Bodyweight (BW): 227.4lbs

Workout time total: 60 mins

Pull-Ups:
1x6 BW
2x4 BW
1x5 BW

Squats:
1x5 135lbs
1x5 225lbs
5x5 235lbs

Flat Bench:
1x5 125lbs
1x5 135lbs
1x5 140lbs
1x5 150lbs
1x5 160lbs

Power Cleans:
1x5 125lbs
1x5 135lbs
1x5 140lbs
1x1 150lbs

Comments: Week 1 of the Modified 5x5 Program. Iíve been following the 5x5 for about 4 weeks and this is the start of a 9 week cycle to improve my bench press. Shock Therapy pre, Carbo Plus, 10g Creatine Monohydrate during and EAA Nitro post workout. Followed up with a Torrent, banana, 10g L-Glutamine, raw milk shake within an hour post workout. Animalpak with a meal and 1500mg L-Glutamine later in the day. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-04-10, 10:44 pm
5x5 Program, Week 1, Workout 2:

Bodyweight (BW): 231.5lbs

Workout time total: 60 mins

Squats:
1x5 135lbs
5x5 210lbs

Seated Overhead Press:
1x5 bar
5x5 90lbs

Deadlift:
1x3 225lbs
5x5 265lbs

Pull-Ups:
1x3 BW+19.5lbs
1x2 BW+12lbs
1x2 BW+7lbs
1x2 BW

Comments: BCAA Max, Zn and L-Glutamine upon waking. Animalpak with a meal. Pump and Shock Therapy + Carbo Plus pre, Carbo Plus, 10g Creatine Monohydrate during and EAA Nitro post workout. Followed up with a Torrent, banana, 10g L-Glutamine, raw milk shake within an hour post workout in addition to a meal. This is my third workout in the past four days and my biceps are starting to feel it from all the pulling, lol. Iím liking this new, modified 5x5 program, it seems simple in this volume stage but it is challenging even in its simplicity. On all of my reps I am focusing on good form while squeezing my reps. I figure if I put in solid work now it will pay off here in the near future when the heavier weights are in use and it truly is challenging. ďThe harder you work, the harder it is to surrender.Ē -Vince Lombardi. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-10-10, 12:20 am
5x5 Program, Week 1, Workout 3:

Bodyweight (BW): 231.5lbs

Workout time total: 35 mins

Flat Bench:
1x10 bar
1x5 135lbs
5x5 155lbs

Squats:
1x5 135lbs
1x5 225lbs
1x5 255lbs
1x5 245lbs
1x5 210lbs
1x5 190lbs

Comments: Time was tight today so the workout was abridged. Focused on the benching and squats when the time is short. Solid workout and my strength is improving; I benched more then I was scheduled to. Shock Therapy pre, Carbo Plus and 10g Creatine Mono during, EAA Nitro post. Torrent shake within the hour of workoutís conclusion. Animalpak with a meal during the day. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-10-10, 11:21 am
Cardio: 2.5 hours Scottish dancing.

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-10-10, 3:55 pm
5x5 Program, Week 2, Workout 1:

Bodyweight (BW): 226.3lbs

Workout time total: 80 mins

Weighed Dips:
1x5 BW
1x5 BW+45lbs
1x5 BW+25lbs
1x5 BW+12.5lbs

Flat Bench:
1x10 bar
1x5 135lbs
1x5 185lbs
1x5 170lbs
1x5 160lbs
1x5 150lbs

Power Cleans:
1x5 135lbs
1x3 180lbs*
2x5 150lbs
2x5 140lbs

Squats:
1x5 135lbs
1x5 225lbs
1x5 315lbs
5x5 265lbs
1x12 225lbs

Comments: Week 2 of the Modified 5x5 Program. This is the start of Week 2 and I have enjoyed Week 1 so here we go. M-Stak, Pump and Shock Therapy w/Carbo Plus pre, Carbo Plus, 10g Creatine Mono during and EAA Nitro post workout. Followed up with a Torrent, banana, 10g L-Glutamine, raw milk shake within an hour post workout. Animalpak with a meal and 1500mg L-Glutamine later in the day. * NOTE: I was scheduled to power clean 180lbs in todayís workout but it wasnít happening; I couldnít get up under the weight at the top and lock it out. So rather then hurt myself and train stupidly, I dropped the weight and blasted out the cleans with proper form and intensity. I will have my way with 180lbs+ soon enough. Questions and comments are welcome, peace.

Kevin
widdlewade44

J Wong
01-10-10, 3:58 pm
Strong work widdle!

T o m m Y
01-10-10, 4:52 pm
Strong squats kev!

Vaze_06
01-11-10, 10:43 pm
still cant believe this work out was done saturday *lil tears of joy*.. lol
really nice work out, love the 225 for 12 at the end. must have hurt

Necromatrix
01-14-10, 1:42 am
Thanks for stopping by my little journey.

Great work going on in here and some outstanding intensity! Consider me down for the ride.

sunny_max
01-14-10, 1:51 am
solid work on the squats man.......thnx for the belt advice...appreciate it!

widdlewade44
01-18-10, 2:22 pm
Strong work widdle!


Strong squats kev!

Thanks gentlemen...I try to kick ass and take names when I'm in the gym.

Kevin
widdlewade44

widdlewade44
01-18-10, 2:25 pm
still cant believe this work out was done saturday *lil tears of joy*.. lol
really nice work out, love the 225 for 12 at the end. must have hurt

Thank you...yeah my back was a little warm after the 225lbs; I have a follow-up coming soon, stay tuned.

Kevin
widdlewade44

widdlewade44
01-18-10, 2:58 pm
Thanks for stopping by my little journey.

Great work going on in here and some outstanding intensity! Consider me down for the ride.

Welcome aboard and thank you for checking in...


solid work on the squats man.......thnx for the belt advice...appreciate it!

Thanks and not a problem, peace.

Kevin
widdlewade44

widdlewade44
01-18-10, 3:24 pm
still cant believe this work out was done saturday *lil tears of joy*.. lol
really nice work out, love the 225 for 12 at the end. must have hurt

Beat that 225...


Thank you...yeah my back was a little warm after the 225lbs; I have a follow-up coming soon, stay tuned.

Kevin
widdlewade44

Here comes the pain...

5x5 Program, Week 2, Workout 2:

Bodyweight (BW): 229.2lbs

Workout time total: 40 mins

Weighed P/U:
1x5 BW+20lbs
1x5 BW+15lbs
1x5 BW+7.5lbs

Squats:
1x5 135lbs
1x5 225lbs
1x5 315lbs
1X5 335lbs
1x23 235lbs *PR for reps at this weight
1x5 235lbs

Seated OH Press:
1x5 bar
5x5 100lbs

Comments: M-Stak, Pump and Shock Therapy pre, Carbo Plus, 10g Creatine Mono during and EAA Nitro post workout. Followed up with a Torrent, banana, 10g L-Glutamine, raw milk shake within an hour post workout. Animalpak with a meal and 1500mg L-Glutamine later in the day. * NOTE: Time was tight for this workout, I was scheduled to do 5x5 with 235lbs on the squats so I figured I would do giant set of 25 reps with 235lbs. I did really well at banging out the 23 reps, my core was pretty numb and I still had overhead presses (to do) so I re-racked at 23 and added the additional set of 5 reps. I received a nice pump and this was a solid session even if abridged. Questions and comments are welcome, peace.

Kevin
widdlewade44

Necromatrix
01-18-10, 3:39 pm
Great session! Congrats on the PR, that is a lot of reps for that weight. Outstanding!

J A Y
01-18-10, 3:40 pm
woahh... nice WW...

i notice you are very thourough with what you're doing even just writing on here! makes an interesting read!

keep up the good work man, squats are looking nice and strong

Vaze_06
01-18-10, 10:11 pm
25 reps is prettier than 23......... just saying..... ....
lol kidding! its my demanding chicky's side talking lol
seriously, thats a Sick Pr

T o m m Y
01-18-10, 10:26 pm
way to rep the shit out of 235!!
great job bro!

widdlewade44
01-21-10, 8:22 pm
Great session! Congrats on the PR, that is a lot of reps for that weight. Outstanding!

Thanks, gotta keep belting out the work.

Kevin
widdlewade44

widdlewade44
01-21-10, 8:59 pm
woahh... nice WW...

i notice you are very thourough with what you're doing even just writing on here! makes an interesting read!

keep up the good work man, squats are looking nice and strong

Thanks JAY, yeah, I like to pay attention to detail, I suppose that it's from the USMC, don't break habits like that.

I'll keep it on the grindstone...

Kevin
widdlewade44

widdlewade44
01-21-10, 9:01 pm
25 reps is prettier than 23......... just saying..... ....
lol kidding! its my demanding chicky's side talking lol
seriously, thats a Sick Pr

Putting me through the paces, huh? lol... I expect 25 reps myself, I can't blame you.

Thanks, more PRs in the mix...

Kevin
widdlewade44

widdlewade44
01-21-10, 9:03 pm
way to rep the shit out of 235!!
great job bro!

Thank you sir, I tried to make that 235lbs mine. Thanks again for checking in brother, peace.

Kevin
widdlewade44

widdlewade44
01-21-10, 11:15 pm
5x5 Program, Week 2, Workout 3:

Bodyweight (BW): 229.3lbs

Workout time total: 40 mins

Flat bench:
1x10 bar
1x5 135lbs
2x5 165lbs
2x5 170lbs
1x5 x5 170/135lbs

Squats:
1x5 135lbs
1x5 225lbs
1x5 315lbs
1X3 365lbs
1x5 285lbs
1x5 265lbs
1x5 250lbs
1x5 x20 235/225lbs

Comments: M-Stak, Pump and Shock Therapy pre, Carbo Plus during and EAA Nitro post workout. Followed up with a Torrent, GF, banana, 10g L-Glutamine, raw milk shake within an hour post workout. Animalpak with a meal and 1500mg L-Glutamine later in the day. Nice pump and Iím getting the work put in, I have to get back to knocking out more routine sessions. Questions and comments are welcome, peace.

Kevin
widdlewade44

Necromatrix
01-22-10, 3:34 am
Great work, Widdlewade!

Vaze_06
01-22-10, 2:22 pm
Putting me through the paces, huh? lol... I expect 25 reps myself, I can't blame you.

Thanks, more PRs in the mix...

Kevin
widdlewade44

well... the other can take care of being nice with u.. i rather kick your ass and make sure u keep on pushing it lol =)

really. nice work out dude

widdlewade44
01-23-10, 12:08 am
Cardio: 2.5 hours Scottish dancing.

Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-23-10, 12:42 am
Prelude session to the cardio,

Extra workout, Shoulders & Triceps:

Bodyweight (BW): 231.3lbs

Workout time total: 15 mins

SM Seated Press:
1x12 bar
1x3 95lbs
1x3 135lbs
1x6 135lbs
2x7 135lbs

Flat Skulls:
2x5 95lbs
1x6 85lbs

Hanging Knee-Ups:
3x15 BW

Comments: Pump pre, Carbo Plus/Intra-Aid during and EAA Nitro post workout. Followed up with a Torrent, GF, banana, 10g L-Glutamine, raw milk shake within an hour post workout. Animalpak with a meal and 1500mg L-Glutamine later in the day. Only had 15 minutes and I made it happen. Questions and comments are welcome, peace.

Kevin
widdlewade44

DA GOVNA
01-23-10, 12:52 am
I think you have "been given strength" by now, good work

Necromatrix
01-23-10, 2:35 pm
Hell yeah, that is some nice work for 15 minutes. Must have been smoke coming off the machine after that. Keep it up!

J A Y
01-23-10, 2:39 pm
good stuff ww!

em2_walsh
01-23-10, 2:41 pm
Cardio: 2.5 hours Scottish dancing.

That is some intense cardio.

widdlewade44
01-25-10, 10:59 am
5x5 Program, Week 3, Workout 1:

Bodyweight (BW): 232.5lbs

Workout time total: 60 mins

Weighed Dips:
1x10 BW
1x5 BW+45lbs
1x5 BW+30lbs
1x5 BW+15lbs

Flat Bench:
1x10 bar
1x1 x1 135/185lbs
1x2 x3 200/185lbs
1x3 x3 185/175lbs
1x5 165lbs
1x5 155lbs

Power Cleans:
1x1 135lbs*

Squats:
1x5 135lbs
1x5 225lbs
1x15 295lbs - PR with reps at this weight
1x10 295lbs

Comments: Week 3 of the Modified 5x5 Program. This is the start of Week 3 and I am enjoying this program. M-Stak, Pump and Shock Therapy pre, Carbo Plus, 10g Creatine Mono during and Nitro + EAA Nitro post workout. Followed up with a Torrent, banana, 10g L-Glutamine, raw milk shake within an hour post workout. * NOTE: I was scheduled to power clean quite a bit in todayís workout but it still wasnít happening; my left shoulder was too compromised. The squats were supposed to be 5x5 with 295lbs; with Ďmissingí the power cleans I decided to jack the intensity a bit with the squatsÖand in the process got another PR. Off to belt out some cardio. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
01-25-10, 11:11 pm
This occurred after this morning's workout carnage...

Cardio: 60 min Beginner Yoga Class.

Comments: Post yoga shake of: GF, banana, raw milk, 10g L-Glutamine. Animalpak with a meal later in the afternoon. Questions and comments are welcome, peace.

Kevin
widdlewade44

T o m m Y
01-25-10, 11:15 pm
295x15??

Excellent Work Kev!

Necromatrix
01-27-10, 5:02 pm
Strong work and cardio to boot! Outstanding. Grats on the PR as well. How did you like the Yoga? I know it can be good for you, but never given it a try, much less used it for cardio.

Vaze_06
01-27-10, 11:52 pm
well... since u're becoming pretty damn strong.. can u squat 315x20?! its pretty =)

widdlewade44
01-31-10, 11:31 pm
Great work, Widdlewade!

I'm getting after it. Step by step...


well... the other can take care of being nice with u.. i rather kick your ass and make sure u keep on pushing it lol =)

really. nice work out dude

Lol, thanks. I know you help keep it real here on the FORVM.

Kevin
widdlewade44

widdlewade44
01-31-10, 11:32 pm
I think you have "been given strength" by now, good work

Thanks brother, I'm looking to take it to a whole new level here in 2010.

Kevin
widdlewade44

widdlewade44
01-31-10, 11:35 pm
Hell yeah, that is some nice work for 15 minutes. Must have been smoke coming off the machine after that. Keep it up!

I picked up a sick pump in that 15 minutes. No rest for the wicked...


good stuff ww!


Thanks brother.

Kevin
widdlewade44

widdlewade44
01-31-10, 11:40 pm
That is some intense cardio.

yeah, some of those Scottish dances get really moving. It's a fun form of cardio.

Where are you stationed? Thank you for your service to our country, stay safe.

Kevin
widdlewade44

widdlewade44
01-31-10, 11:43 pm
295x15??

Excellent Work Kev!

I took a 'standing 8 count' after I re-racked the weight, lol.

I've got some bigger things planned, stay tuned...

Kevin
widdlewade44

widdlewade44
01-31-10, 11:47 pm
Strong work and cardio to boot! Outstanding. Grats on the PR as well. How did you like the Yoga? I know it can be good for you, but never given it a try, much less used it for cardio.

I like the yoga a lot, I have a very good instructor and I enjoy it.

I would recommend doing yoga, it helps to build that core strength and work on your flexiblity in addition to the mental health/relaxation aspect of the discipline.

When you push it the cardio part can kick in...

Kevin
widdlewade44

widdlewade44
02-01-10, 12:35 am
Extra workout, Chest:

Bodyweight (BW): 234.4lbs

Workout time total: 15 mins

Flat bench:
1x10 bar
1x5 135lbs
1x5 185lbs
1x2 x3 185/175lbs
1x2 x2 x2 x5 185/175/165/135lbs

Comments: Carbo Plus/Creatine Mono during and EAA Nitro post workout. The reps were all spot on regarding form and there was about a 5 second rep count: 2 down, 1 pause, 2 up. I followed up this session with a Torrent, GF, banana, 10g L-Glutamine, raw milk shake within an hour post workout. Animalpak with a meal and 1500mg L-Glutamine later in the day. Only had 15 minutes and I made it happen, again. Questions and comments are welcome, peace.

Kevin
widdlewade44

Necromatrix
02-01-10, 8:57 am
Nice benching! Solid work for only 15 minutes. Gotta live the slow reps too, they can get brutal.

widdlewade44
02-03-10, 11:10 pm
Nice benching! Solid work for only 15 minutes. Gotta live the slow reps too, they can get brutal.

Thanks, it was a challenging 15 minutes and will pay off here soon enough, peace.

Kevin
widdlewade44

widdlewade44
02-03-10, 11:17 pm
5x5 Program, Week 3, Workout 2:

Bodyweight (BW): 233.2lbs

Workout time total: 45 mins

Weighed P/U:
1x3 BW+25lbs
1x3 BW+15lbs
1x3 BW+10lbs
1x3 BW

Squats:
1x5 135lbs
1x5 225lbs
1x5 315lbs
1x17 255lbs - PR with reps at this weight
1x10 255lbs

Seated OH Press:
1x3 x2 bar/95lbs
3x5 110lbs
1x3 110lbs

Deadlift:
1x1 x1 x1 135/225/315lbs


Comments: Week 3 of the Modified 5x5 Program. This is the start of Week 3 and I am enjoying this program. Pump pre, Carbo Plus, 10g Creatine Mono during and EAA Nitro post workout. Followed up with a Torrent, GF, banana, 10g L-Glutamine, raw milk shake within an hour post workout. The squats were supposed to be 5x5 at 255lbs, but screw that, the intensity has to get stoked. In the process I picked up another PR of reps at that weight on the squats. NOTE on my power cleans: I had a data entry error so Iíve been attempting the wrong weights, dually noted and the correction is in place. Questions and comments are welcome, peace.

Kevin
widdlewade44

Necromatrix
02-04-10, 11:10 pm
Awesome work! Lol! Hell yeah, 17 reps instead of 5?! PUMPED! Grats on the PR.

widdlewade44
10-21-10, 8:35 pm
starts after this post.

I have been working steadily and did have a 6 week layoff due to a broken hand but all is well now, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 8:36 pm
Bodyweight (BW): 230.8lbs

Workout time total: 20 mins

P/U:
1x7 BW

Dips;
1x7 BW

Leg press:
1x5 2 PPS
1x5 4 PPS
1x5 6 PPS
1x5 x5 x5 x5 6/5/4/3 PPS

Box Squats:
1x5 x5 135/225lbs

Flat bench:
1x1 x1 x1 x1 x4 65/135/155/185/155lbs


Comments: Pull ups were real good & the dips were okay. I performed the leg press as a warm up for the box squats. Iím trying to shake off the snowmaggedon shoveling of the past week. The good part of all this shoveling is that my lower back has felt great; all this squatting, deads & yoga, sans a belt, has built up my core. Bring it on Mother Nature! Lol. Shoulders were achy on the bench, so I didnít push in order to not miss more gym time through injury. Iím getting back up on the saddleÖ Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 8:38 pm
Chest & Legs:

Bodyweight (BW): 235.1lbs

Workout time total: 20 mins

Flat Bench:
1x5 135lbs
5x5 185lbs

Shoulder dislocations:
3x10

Squats:
1x5 135lbs
1x5 225lbs
1x5 315lbs
1x5 300lbs
1x5 280lbs
1x5 260lbs
1x5 240lbs

Comments: The flat bench has always been a weak lift for me so today was awesome with belting out this work. My shoulders have not been 100% for quite a while, so Iím happy that I was able to bang this shit out. I was pulling the growth trigger on sets 4 & 5 of the flat bench. The squats were supposed to be simple, I had a strong mental connection during my squats but boy, I am feeling these now. This 5x5 program Ďlooks easyí on paper but you find out what youíre made of as you attempt to execute whatís written down, lol. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 8:39 pm
Chest & Legs:

Bodyweight (BW): 235.1lbs

Workout time total: 20 mins

Flat Bench:
1x10 bar
1x2 135lbs
1x5 175lbs
1x5 210lbs
1x5 200lbs
1x5 185lbs
1x5 160lbs

Squats:
1x3 135lbs
1x2 225lbs

Comments: The flat bench work was really good today. I cleared a big mental hurdle with belting these out sans a spotter. The squats werenít there today. Iíll get back into the groove soon enough. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 8:40 pm
Triís & Biís:

Bodyweight (BW): 231.2lbs

Workout time total: 15 mins

CGBP:
1x5 bar
1x5 135lbs
2x5 155lbs
1x3 x3 155/135lbs

Barbell Curl:
1x5 65lbs
2x5 95lbs

Skulls:
2x5 95lbs

Comments: I decided to hit up arms directly today as I am working my way back into gym sessions. CGBPs had good form & free weight (i.e., no SM). The barbell curls were belted out between the skulls. I received a nice pump & Iím off to work. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 8:42 pm
Chest:

Bodyweight (BW): 231.3lbs

Workout time total: 15 mins

Flat DB Press:
1x10 25lbs
2x10 50lbs
2x10 60lbs

HS MTS Row:
3x10 70lbs/side

Cardio: 3.0 hours of Scottish Country Dancing

Comments: Short workout due to time constraints. Nice pressing with the DBs, proper form and I squeezed the reps at the top. I jumped to HS rows to get some back work in. I followed this workout up with cardio via 3 hrs of Scottish Dancing. Good calf work and my quads were cramping up at the conclusion of the 3 hrs. Questions and comments are welcome, peace.

Kevin
widdlewade44

Necromatrix
10-21-10, 9:29 pm
Definatly kicking the solid work. Great job. Congrats on jumping the mental hurdle, sometimes those can hold us back more than any physical aspect.

Keep pushing!

widdlewade44
10-21-10, 11:20 pm
Definatly kicking the solid work. Great job. Congrats on jumping the mental hurdle, sometimes those can hold us back more than any physical aspect.

Keep pushing!

Been pushing it and it will show here as I catch up my Journey, thank you again for checking in, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:21 pm
Chest:

Bodyweight (BW): 230.4lbs

Workout time total: 15 mins

Flat DB Press:
1x10 30lbs
1x10 60lbs
1x5 70lbs
1x6 x4 x6 70/60/40lbs

Incline DB Flies:
3x8 40lbs

Comments: I only had 15 minutes to hit it today. I focused on some chest work. Flat Db presses were very good, slow reps with very good form. On the incline DB flies I got a very nice stretch & squeezed the reps at the top of the movement. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:22 pm
5x5 Program, Re-Do: Week 3, Workout 1:

Bodyweight (BW): 231.2lbs

Workout time total: 15 mins

Flat Bench:
1x10 bar
1x5 135lbs
1x2 200lbs
1x5 190lbs
1x5 175lbs
1x5 165lbs
1x5 155lbs
1x6 135lbs

Power cleans:
3x5 135lbs

Leg press:
1x10 3 PPS
1x10 5 PPS
1x3 x5 7/6 PPS

Flat DB Press:
3x10 50lbs

Comments: Iím falling back to re-group and kick it back into gear. February 2010 was a mess in regards to trying to maintain the workout schedule. The snow was havoc wreaking and during it all I had to go to work & those hours have increased. The diet has been okay but I have been pacing the workouts because of too many variables that have been in flux. Every workout I have made has been spot on & I am progressing as I stay injury free. The flat bench was good, no spotter and every rep was slow on the decent, touch the chest and squeeze the rep up. The leg press was a warm-up for squats but every idiot on the planet was taking up the power racks. Power cleans were really good & explosive and I added in the flat DB presses. They were solid too, especially after doing my flat barbell benching first. I have a re-supply of the staples on the way, so Iím psyched about more supplements. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:23 pm
Chest & Triceps:

Bodyweight (BW): 230.4lbs

Workout time total: 15 mins

Flat Bench:
1x8 135lbs
1x5 185lbs

Incline DB Press:
1x6 50lbs
2x8 50lbs

Incline Skull Crushers:
1x6 75lbs
1x8 75lbs

Comments: The flat bench went slow with nice contraction. My left shoulder was achy at the 5th rep of 185. The incline DB presses were very good & felt nice. I threw in the incline skulls at the end and received a nice pump for 15 minutes of work. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:24 pm
Shoulders, chest & legs:

Bodyweight (BW): 231.2lbs

Workout time total: 20 mins

Seated Arnold Press:
2x10 35lbs
2x10 45lbs

Flat DB Press:
1x3 60lbs

Squats:
1x5 x5 x2 135/225/315lbs

Comments: The Arnold Presses felt really good, very solid range of motion. The flat DB presses suffered because of the shoulder work previously performed. I banged out a few squats to stoke the metabolism. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:32 pm
Re-Do of: 5x5 Program, Week 3, Workout 1:

Bodyweight (BW): 231.2lbs

Workout time total: 40 mins

Dips:
3x5 BW

Flat Bench:
1x5 bar
1x2 135lbs
1x2 200lbs
1x1 200lbs
1x2 200lbs
1x3 190lbs
1x2 190lbs
1x5 175lbs
1x5 165lbs
1x5 155lbs

Squats:
1x2 x2 x2 x3 135/225/315/295lbs

Flat DB Press:
1x8 65lbs
1x6 55lbs

Comments: The dips felt good & were used warm up for the flat bench. Flat benching went well, especially without a spotter. I broke up into the heavier weights by adding sets until the rep numbers were met. Every rep was solid & felt good. All reps in the squats were very good. Iím working my way back to the larger numbers. The flat DB presses were good & I was happy about them with having performed the dips and flat benches. Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:33 pm
Re-Do of: 5x5 Program, Week 3, Workout 2:

Bodyweight (BW): 231.6lbs

Workout time total: 15 mins

Deadlift:
1x1 x1 x1 135/225/315lbs
3x4 330lbs

Weighed P/U:
1x4 BW+25lbs
1x3 BW+15lbs
1x3 BW+10lbs
1x3 BW

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:33 pm
Chest:

Bodyweight (BW): 232.3lbs

Workout time total: 20 mins

Flat Bench:
1x5 x5 bar/135lbs
1x2 x5 185/155lbs
3x5 155lbs

Incline DB Press:
1x4 45lbs
1x10 40lbs
1x15 40lbs

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:34 pm
Triceps & chest:

Bodyweight (BW): 232.3lbs

Workout time total: 25 mins

Dips:
1x3 BW
1x5 BW

Flat Bench:
1x5 x5 bar/135lbs
2x5 185lbs
1x2 x5 185/165lbs
1x2 x5 165/135lbs

Decline Sit-ups:
1x15 BW
2x12 BW +25lbs
1x15 BW

Incline DB Press:
1x3 45lbs
2x10 40lbs

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:35 pm
Shoulders & legs:

Bodyweight (BW): 231.6lbs

Workout time total: 20 mins

Seated OH Press:
1x5 x5 x2 bar/95/110lbs
4x5 95lbs

Squats:
1x5 x5 x5 135/225/315lbs
1x12 225lbs

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:36 pm
Chest & back:

Bodyweight (BW): 230.2lbs

Workout time total: 25 mins

Flat Bench:
1x3 x2 x1 135/185/205lbs
1x5 185lbs

Incline DB Press:
4x10 50lbs

Deadlifts:
1x1 x1 x3 225/315/365lbs
1x1 x15 385/225lbs

Jump Rope:
1x60

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:37 pm
Shoulders:

Bodyweight (BW): 231.5lbs

Workout time total: 10 mins

Seated Arnold Press:
1x10 30lbs
1x6 x5 45/35lbs
1x4 x4 45/35lbs

Seated Side DB Laterals:
3x10 20lbs

Hanging Knee-Ups:
1x5 BW
1x10 BW
1x15 BW

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44

widdlewade44
10-21-10, 11:37 pm
Chest:

Bodyweight (BW): 230.8lbs

Workout time total: 30 mins

Flat Bench:
1x10 bar
1x5 135lbs
1x2 x5 185/155lbs
3x5 155lbs

Incline DB Press:
3x10 50lbs

Flat DB Press:
1x3 50lbs

Comments: Questions and comments are welcome, peace.

Kevin
widdlewade44