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Here I Stand
09-08-08, 1:30 pm
My goal is to reach 250lbs by Nov 1st and 260lbs solid by the New Year. Here is my journey:

Here I Stand…….
Its 5:30 in the morning. Most of the neighbors are still sleep and don’t have a clue as to what is about to happen in their quiet suburban neighborhood. I’m in my basement gym, fan and tv blaring hoping to drown out the clanging of weights and the sounds of pain that are about to come. I often wonder why one goes to such extreme measures. Measures that will ultimately make or break us. For my sake lets just hope it’s the latter. An hour has passed by and the once dank smell of the basement is now filled with the sweet aroma of hard pressed sweat. Weights are thrown around worse than any storm could have tossed them. And in the midst of it all…………..Here I Stand.

Here I Stand
09-09-08, 1:00 pm
Monday:

Legs
standing leg curls 80lbs 3/12
hack squats 210lbs 3/10
leg extensions 210 4/10 (last 2 drop sets)

outcome: felt ok. didnt get the same burn as before until i did the last drop set. next time put more emphasis on extensions.

Here I Stand
09-09-08, 1:05 pm
Tuesday
Back

Standing close grips 85lbs 3/12
front pull downs 120lbs 3/12
reverse pull downs 140 lbs 3/10
two arm dumbbell rows 55lbs 3/10
bent over barbell rows 150lbs 3/10
pulls and stand (my own exercise) 80/70lbs 3/10/20

felt ok afterward. will switch up with tbar rows next time.

Here I Stand
09-10-08, 10:47 am
got up this morning before my late shift starts and did arms. felt pretty good afterwards.
Note: i do not include the weight of the bar in any of my bar related exercises.
i forgot to mention in the opening but I am 6'4" tall.
Wedsnday

Biceps:
ez curl bar 70lbs 4/20
dumbbell 55lbs 4/10
ez curl bar preachers 120lbs 3/8
one arm cable curls (standing) 50 lbs 3/10
barbell 100lbs 3/10

Triceps:
pressdowns (using close grip) 65lbs 3/15
jackhammers 80lbs 3/12
one arm cable kickbacks 35lbs 3/10

Here I Stand
09-11-08, 6:51 pm
Thursday
* i do not include the weight of the bar in any of my exercises. the bar is a constant.
Chest:

Flat Barbell Bench 100/125/145/160lbs (pyramid) 1/20 1/20 1/10 3/5
Decline Barbell Bench 150lbs 3/10
Incline Barbell Bench 130lbs 3/10
Powerhouse machine doublesets 55lbs 8/10 10/10

next time add in dumbbell presses.

pmug0000
09-11-08, 9:24 pm
Workouts are looking great man keep it up!

shizz702
09-11-08, 9:32 pm
Nice intro to your journey bro, I can relate to training in my home gym at dawn as well. Good luck with reaching these goals, just keep putting forth the hard work necessary and you will reach them!

Firedrake
09-11-08, 11:53 pm
I only wish I had a home gym. I drive to a "fitness center" near my office, 22 miles away. This, at least, gives the more supps a chance to start working before I start lifting.

I'll be watching . . .

'drake

scals
09-12-08, 12:30 am
workouts are looking quite solid man. keep up the good work.

Here I Stand
09-12-08, 10:51 am
thanks guys for the support. I am feeling alot better about the way things are working out. i am trying to mainly do mass building exercises to bulk. im going to weigh in tomorrow to see if i have gained my 1lb a week. so by nov 1st im a solid 250lbs. the only bad thing about having a home gym is that i dont have a spotter on the bench. my chest is one of my weak areas so i gotta work with what i got.

on a side note. i no longer have a problem with my protein shake. i used to add milk to it but kept noticing it would run right thru me. i was just about to go out and buy fruit punch flavor and add water when i was making a virgin strawberry dacquiri and i added a scoop of powder to it and not only does it taste great, my body was able to hold it in.

Friday

took off today. will do legs tomorrow.

scals
09-12-08, 12:45 pm
Dumbbells are a solid alternative if you have them at home. Use them for all your pressing when you don't have a spot.

shizz702
09-12-08, 12:47 pm
Dumbbells are a solid alternative if you have them at home. Use them for all your pressing when you don't have a spot.

Yea I agree db's are where it's at if you don't have a power rack to bench in or a spotter.

Here I Stand
09-13-08, 11:38 am
i will incorporate dumbbells into the chest routine more. thanks. i weighed in at 244lbs a few mins ago. so far im on track. hope it stays that way. im downing a virgin dacquiri protein shake as i type this.

Saturday

Legs:

standing leg curls 70lbs 2/10 90lbs 4/8
hack squats 160lbs 2/10 210lbs 4/10
leg extensions 185lbs 2/15 210lbs 4/10 with last 2 being drop sets.

felt good. hard time walking back up stairs.

Here I Stand
09-14-08, 9:24 pm
Sunday

Shoulders:

sitting side raises 40lbs 4/10
sitting front dumbbell raises 35lbs 3/10
two handed plate raises 45lbs 3/10
military barbell presses 70lbs 2/10 90lbs 2/5

barbell shrugs - behind 220lbs 3/10
barbell shrugs - front 220lbs 3/10
dumbbell shrugs 75lbs 3/10
* immediately after a set of behind shrugs, i turn to the front and do a set, and then i immediately sit and do the dumbbell shrugs. all three constitute one set.

scals
09-14-08, 10:59 pm
Solid leg and shoulder days

Here I Stand
09-15-08, 11:10 am
thanks. im really glad im a member of this forum. unlike other forums you really get the feeling of being welcomed here.

Monday

Back:

Front pulldowns ssw/ standing close grip pulls 120lbs 3/10 90lbs 3/12
reverse pulldowns 140lbs 3/10
tbar rows 125lbs 2/10 160lbs 2/9
one dumbbell rows 75lbs 3/10

pmug0000
09-15-08, 11:27 am
Good back workout, that superset is a great way to get things started!

js71474
09-15-08, 11:37 am
Glad to have you on board bro! All your workouts look solid! Liftin in the ATL, I'm only 2 hours up 85 from ya! I love the ATL, and of course the FALCONS! The journey opener was great, looking forward to some big stuff from ya! Welcome, and if you need anything don't hesitate to ask, we all have got your back here!

Here I Stand
09-16-08, 10:57 am
i appreciate it all the support. this site and the people definitely keep you motivated. today i did arms while watching the animal pak arms video.

Arms:

curl bar 70lbs 4/20 (definitely got the arms pumped and hard quick!)
dumbbell curls 55lbs 3/10
barbell curls 100lbs 3/10
curl bar preacher curls 120lbs 3/7

going for mass exercises to build mass.

pmug0000
09-16-08, 11:23 am
That was some heavy curling great job!

Here I Stand
09-16-08, 10:01 pm
thank goodness my arms have always been my strongest body part. i remember as a kid i would sit in an old wooden chair with a straw bottom and curl my brothers 20lbs dumbbells.

js71474
09-17-08, 8:59 am
Nice job on the arms bro!

Here I Stand
09-17-08, 7:12 pm
thanks bro. when i caught the stomach virus a month back i dropped ten pounds and lost a 1/4" off my arms. so now im trying really hard to get that back.

Wednsday

Chest:

Flat Barbell Bench: 100lbs 1/20 130lbs 1/20 140lbs 1/10 160lbs 2/5 180lbs 1/3
decline barbell bench 150lbs 3/7
incline barbell bench 130lbs 3/9
incline dumbbells 55lbs 2/10 65lbs 2/10 (increase to 75lbs next time)
smith type machine close pulls ssw/chest pushes (sorry dont really know the name) 55lbs/60lbs 3/6/10

really felt it. will use dumbbells more. thanks for the info.

Firedrake
09-17-08, 9:02 pm
thanks bro. when i caught the stomach virus a month back i dropped ten pounds and lost a 1/4" off my arms. so now im trying really hard to get that back.

Wednsday

Chest:

Flat Barbell Bench: 100lbs 1/20 130lbs 1/20 140lbs 1/10 160lbs 2/5 180lbs 1/3
decline barbell bench 150lbs 3/7
incline barbell bench 130lbs 3/9
incline dumbbells 55lbs 2/10 65lbs 2/10 (increase to 75lbs next time)
smith type machine close pulls ssw/chest pushes (sorry dont really know the name) 55lbs/60lbs 3/6/10

really felt it. will use dumbbells more. thanks for the info.

Keep it up, and you'll have that 10 lbs. in no time. I'd lend you some of mine, but I don't think you want it . . . *grin*

scals
09-17-08, 9:48 pm
Being sick sucks. I was preppin for my first show and got really sick and dropped 15 lbs in 8 days. Sucked lol. You'll get it back no problem. Great chest day.

pmug0000
09-17-08, 9:50 pm
Strong chest workout!! Keep working hard and you'll get more than that 1/4" back soon enough!

Here I Stand
09-18-08, 10:55 am
Being sick sucks. I was preppin for my first show and got really sick and dropped 15 lbs in 8 days. Sucked lol. You'll get it back no problem. Great chest day.

i couldnt eat for nothing. i would try to force myself and it would just come out the other end. i felt my self gettin skinny or atleast 6'4" 240 felt skinny to me. man was i glad went that flu went away.

Here I Stand
09-18-08, 11:08 am
Thursday

Legs:

standing leg curls: 70lbs 2/15 90lbs 4/9
hack squats: 210lbs 4/10
leg extensions 160lbs 3/12 210lbs 4/8 with last being drop sets -25lbs to fail -25lbs to fail

Here I Stand
09-19-08, 9:54 am
Thursday

Legs:

standing leg curls: 70lbs 2/15 90lbs 4/9
hack squats: 210lbs 4/10
leg extensions 160lbs 3/12 210lbs 4/8 with last being drop sets -25lbs to fail -25lbs to fail

i forgot to add:

Triceps:

close grip bar pushdowns 60lbs 4/15
wide bar pushdowns 80lbs 4/12
one arm pull downs 25lbs 4/15

Here I Stand
09-19-08, 6:15 pm
Friday

Back:

wide front pulldowns ssw/standing close grip pulls 120 lbs 4/10 95lbs 4/12
sitting close grip pulls 140lbs 2/10 (didnt really feel it)
one arm dumbbell rows 75lbs 3/10
tbar rows 90lbs 1/15 115lbs 1/12 160lbs 2/10

Saturday is my off day.

scals
09-19-08, 7:51 pm
Solid legs/tris and back days. You like doing legs and tris together? I always do high volume for legs that there is no way for me to ever do another part after.

Here I Stand
09-21-08, 5:13 pm
Sunday

Shoulders:

sitting dumbbell side raises 40lbs 3/10
front raises 35lbs/310
plate raises 45lbs 3/10
dumbbell presses 65lbs 3/6
military bar presses 90lbs 3/5

Bar shrugs (behind back) 220lbs 3/10
(front) 220lbs 3/10
dumbbell shrugs 75lbs 3/fail

*weighed in at 244lbs. didnt lose or gain. still got weeks to go to gain 6lbs. a lb a week. i just read that toney freeman won his pro card in 2002 weighing 245lb. hard to believe.

Here I Stand
09-21-08, 5:14 pm
Solid legs/tris and back days. You like doing legs and tris together? I always do high volume for legs that there is no way for me to ever do another part after.

no, actually the tri's i do every 3rd workout. so it just happened to fall on leg day. i need to get more leg exercises to build mass. im working on it.

js71474
09-22-08, 9:33 am
Great work you got going on here bro!! Keep at it!

Here I Stand
09-22-08, 10:39 pm
^^^trying my best.

Monday

Biceps:

ez curl bar 70lbs 4/10
ez curl bar preachers 120lbs 4/7
standing dumbbell curls 55lbs 3/10
one arm pulley curls 50lbs 3/10

ran out of time. will hit tri's tomorrow with chest.
*toney was at 249 when he got his pro card in 2002.

Here I Stand
09-23-08, 9:34 pm
tuesday

triceps:

standing push downs with close grip bar 65lbs 4/15
standing wide bar push downs 80lbs 3/10
one arm reverse push downs 25lbs 3/10

didnt have time for chest today. will blast in the morning before work.

Here I Stand
09-24-08, 11:36 am
wedsnday

Chest:

Flat bench barbell press 90lbs 1/20 110lbs 1/20 140lbs 1/10
160lbs 2/5 180lbs 1/3
Decline barbell press 150lbs 3/8
Incline barbell press 130lbs 3/10
Incline dumbbell press, Pec Dec, Pec Press (Tri-Set) 65lbs 4/10 50lbs 3/6 50lbs 3/10

felt pretty good afterwards.

pmug0000
09-24-08, 4:15 pm
Your workouts are looking good I like that tri-set at the end of your chest workout!

scals
09-24-08, 8:49 pm
Looking real solid in here. Keep it up.

Here I Stand
09-25-08, 11:26 am
if i could eat more that would help too. im at a new location for my job and im trying to find a groove all over again. even though im now 5 mins instead of 45 mins from my house i have basically been late by 2 or 3 mins everyday. strange huh? soon as i can find a way to eat more smaller meals while hear then i will feel better.

Thursday

Legs:

standing leg curls 70lbs 2/15 90lbs 2/10
hack squats 160lbs 1/12 210lbs 3/10
leg extensions 210lbs 4/8 *slight pain in left knee, didnt want to over do it.

Here I Stand
09-27-08, 1:20 pm
Friday 26th

Back:

Front bar pulldowns ssw/ standing close grip pulls 120lbs 4/10 105lbs 4/10
reverse pulldowns 140lbs 3/10
two arm dumbbell rows 55lbs 3/10
bent over rows 140lbs 3/10

*do tbar next time*

Here I Stand
09-27-08, 1:24 pm
saturday off:

i almost got that 1/4" back on my arms. measured them this morning and they are hitting 18" but i want them past that 18 mark. i should have by another week. felt great being out of the 17's. big accomplishment for me. felt good.

Here I Stand
09-28-08, 8:27 pm
sunday

shoulders:

front dumbbell raises 35lbs 3/10
side dumbbell raises 40lbs 3/10
plate raises 45lbs 3/10
barbell pulls 90lbs 4/10
military barbell presses 90lbs 3/5

pressed for time. will do shrugs tomorrow with arms.

js71474
09-29-08, 9:37 am
Nice work in here bro! Congrats on the size gain, all the hard work is paying off big!

Here I Stand
09-29-08, 12:38 pm
Monday

Arms:

ez curl bar 70lbs 4/20
barbell curls 90lbs 2/10 2/8
ez curl bar preachers 70lbs 1/10 120lbs 3/8 ssw/dumbbell curls 40lbs 3/8

Vaze_06
09-29-08, 12:47 pm
Monday

Arms:

ez curl bar 70lbs 4/20
barbell curls 90lbs 2/10 2/8
ez curl bar preachers 70lbs 1/10 120lbs 3/8 ssw/dumbbell curls 40lbs 3/8

nice work out
I like your intro, sub

Here I Stand
09-30-08, 4:36 pm
nice work out
I like your intro, sub

thanks bro.

Here I Stand
09-30-08, 4:42 pm
Tuesday

Chest:

Flat barbell bench: 100lbs 1/20 (warm up) 185lbs 1/1 (test) 160lbs 3/5
decline barbell bench: 150lbs 3/7
incline barbell bench 130lbs 3/8

*my energy level was waaaaaaaaaay down. need more sleep and food.

Vaze_06
09-30-08, 4:46 pm
Tuesday

Chest:

Flat barbell bench: 100lbs 1/20 (warm up) 185lbs 1/1 (test) 160lbs 3/5
decline barbell bench: 150lbs 3/7
incline barbell bench 130lbs 3/8

*my energy level was waaaaaaaaaay down. need more sleep and food.

take all the rest need it, so u can kill it afterwards!
still a good work out

js71474
10-01-08, 12:25 pm
Monday

Arms:

ez curl bar 70lbs 4/20
barbell curls 90lbs 2/10 2/8
ez curl bar preachers 70lbs 1/10 120lbs 3/8 ssw/dumbbell curls 40lbs 3/8


Tuesday

Chest:

Flat barbell bench: 100lbs 1/20 (warm up) 185lbs 1/1 (test) 160lbs 3/5
decline barbell bench: 150lbs 3/7
incline barbell bench 130lbs 3/8

*my energy level was waaaaaaaaaay down. need more sleep and food.Love the volume bro, you may not think it is conducive to gains but give it a few weeks and with rest and serious food you are gonna blow up!

scals
10-01-08, 1:02 pm
Solid workouts in here man.

Here I Stand
10-01-08, 1:40 pm
i feel alot better today. just ate a chicken sandwich and worked out listening to PBW and the olympia interview with jay and dex.

legs:

standing leg curls: 70lbs 1/15 3/10
hack squats 210lbs 4/10
leg extensions 210lbs 4/10 w/-25lbs removed at the end of the last two sets.

triceps:

pushdowns w/close grip bar 65lbs 3/15
wide bar pushdowns 80lbs 3/15
one arm reverse cable 35lbs 3/10

Vaze_06
10-01-08, 2:45 pm
nice work out

Here I Stand
10-02-08, 12:00 pm
Thurs

Back:

Reverse pulldowns 145lbs 3/8
front pulldowns 120lbs 4/10 ssw/standing close grip pulls 115lbs 4/10
tbar rows 160lbs 5/10
standing pulls to chest (wide bar) 80lbs 3/20 ssw/arched pull downs 70lbs 3/10

Firedrake
10-02-08, 8:39 pm
Thurs

Back:

Reverse pulldowns 145lbs 3/8
front pulldowns 120lbs 4/10 ssw/standing close grip pulls 115lbs 4/10
tbar rows 160lbs 5/10
standing pulls to chest (wide bar) 80lbs 3/20 ssw/arched pull downs 70lbs 3/10

Reverse pulldowns? Are we talking like a "curl" grip?

'drake

Here I Stand
10-04-08, 12:53 pm
Reverse pulldowns? Are we talking like a "curl" grip?

'drake

yeah. i guess i should start saying reverse grip pull downs.

Here I Stand
10-04-08, 2:18 pm
Friday: OFF

Saturday:

Front dbell raises: 35lbs 3/10
side dbell raises: 40lbs 4/10
front plate raises: 45lbs 3/10
seated dbell press: 65lbs 3/5
barbell press: 90lbs 3/5

shoulder shrugs tri-set: (no rest)

behind back bar shrugs: 220lbs 3/10
front bar shrugs: 220lbs 3/10
seated dbell shrugs: 75lbs 3/to Failure

*stepped on scale at 247lbs!! im getting back to my old self. 250lbs around the corner. and i felt alot stronger today. the weight felt about 20lbs lighter.

Here I Stand
10-05-08, 6:33 pm
Sunday

Biceps:

standing ez curl bar: 75lbs 4/20
standing barbell curls: 100lbs 4/8
ez curl bar preachers: 120lbs 3/7
alt bbell curls 55lbs 4/10 ssw/standing cable curls 50lbs 4/10

pmug0000
10-05-08, 8:11 pm
Damn 247 lbs., you're a beast! Good job with those 120lbs. preacher curls that's heavy!

js71474
10-06-08, 9:10 am
Looking good bro! Weight is coming up, gotta love good progress! Nice job!

Here I Stand
10-06-08, 1:18 pm
its definitely hard work, but somebody gotta do it, right. lol. i'm off from work today. maybe im doing the preacher curls wrong or something to be doing 120lbs with ez curl bar. i dunno. im tall so i do have to improvise but i got my tri's on the pad and im not fully seated (height) but i do extend all the way down and back up.

Monday
*the weight of the bar is never included*

chest:

flat bbell bench press: 100lbs 2/20 120lbs 1/10 160lbs 3/5
decline bbell bench: 150lbs 3/7
incline bbell bench: 130lbs 3/8
incline dbell press: 65lbs 3/10
flat bench dbell press: 65lbs 3/10
pec dec flyes ssw/pushes 55lbs 3/6 and then 10

triceps:

close grip bar push downs: 65lbs 4/15
wide bar push downs: 80lbs 3/12
one arm cable revers grip pull downs: 40lbs 3/10

Here I Stand
10-07-08, 10:13 am
Tuesday

Legs:

standing leg curls: 70lbs 2/10 90lbs 4/10
hack squats: 220lbs 4/10
leg extensions: 160lbs 1/12 185lbs 1/10 210lbs 4/10 w/last 2 sets dropping -25lbs to fail and then another -25lbs to failure.

js71474
10-08-08, 9:37 am
Puttin in some nice work bro! Keep at it!

Here I Stand
10-09-08, 10:02 am
ok today i decided to change up the back routine to see how it would respond. i definitely feel that the back was worked. and i feel the tightness of the back muscles.

thursday

Back:

seated close grip pulls: 90lbs 1/20 110lbs 2/20 135lbs 2/10
seated reverse grip pulls: 130lbs 3/10
seated behind neck pulls: 120lbs 3/10
standing angled pull downs (lats) ssw/pulls to the chest: 70lbs 3/10 80lbs 3/20

Here I Stand
10-10-08, 11:05 am
Friday

Shoulders:

seated front dbell raises: 35lbs 3/10
standing side dbell raises: 35lbs 3/10
plate raises: 45lbs 3/10
barbell pulls: 90lbs 3/10
seated barbell presses: 90lbs 3/5

Shrugs: (Tri sets)

Front barbell shrugs: 220lbs 3/10
Rear barbell shrugs: 220lbs 3/10
seated dbell shrugs: 75lbs to fail

js71474
10-13-08, 9:27 am
Making nice progress here man!

Here I Stand
10-13-08, 1:12 pm
for some reason i didnt work out saturday. i guess needed some extra rest.

Sunday:

ez curl bar: 75lbs 4/10
barbell curls: 100lbs 3/8
ez curl bar preachers: 120lbs 3/8
dbell curls: 55lbs 3/10

Here I Stand
10-13-08, 1:17 pm
Monday

Chest:

flat bench barbell: 100lbs 2/20 (warm ups) 125lbs 1/15 140lbs 1/10 160lbs 1/10 180lbs 3/3
decline barbell: 150lbs 3/8
incline barbell: 130lbs 3/8
incline dbell: 75lbs 3/8
flat bench dbell: 75lbs 3/8

Here I Stand
10-14-08, 2:19 pm
Tuesday

Legs:

standing leg curls: 70lbs 1/15 90lbs 3/10
lying leg curls: 70lbs 3/10
hack squats: 220lbs 3/10
leg extensions: 210lbs 5/10 w/drop sets of -25 to fail and then another -25 to fail.

Here I Stand
10-16-08, 11:21 am
due to time mgmt and the oppurtunity to make a lil extra cash i had to take weds off. but im back to it.

weds: off

thurs

back:

bentover bar rows: 90lbs 1/15 110lbs 1/12 150lbs 3/10
tbar rows: 90lbs 1/20 125lbs 1/12 160lbs 3/10 170lbs 1/10
sitting close grip pulls: 130lbs 3/10
one arm rows: 75lbs 2/10

Vaze_06
10-16-08, 11:25 am
u have been doing some really good sessions, nice rowing

Here I Stand
10-17-08, 1:13 pm
Friday

Shoulders:

seated front dbell raises: 35lbs 3/10
standing side dbell raises: 40lbs 3/10
seated dbell presses: 65lbs 3/6
seated barbell presses: 90lbs 3/5

shrugs (tri-sets):

behind back barbell: 220lbs 3/10
front barbell: 220lbs 3/10
dbell shrugs: 65lbs 3/failure.

*personal note* i feel pretty good about myself. the arms are back to where they were but yet im still 4lbs short of my 250lbs goal. still got 2 weeks to go. but looking in the mirror i can def tell im looking better. im seeing cuts in my legs i havent seen before. feels good.

pmug0000
10-17-08, 1:40 pm
Those workouts are looking good man I like that shrugging tri-set!

js71474
10-20-08, 10:18 am
Nice shoulder work and good job with the tri set!

Here I Stand
10-20-08, 7:13 pm
damn its been a minute. (actually 2 days) but feels like foerever.

Monday:

Arms:

ez curl bar 70lbs 2/20 130lbs 3/8
barbell curl ssw/ez curl bar 100lbs 3/8 70lbs 3/fail
dumbbell curls 55lbs 2/10

*arms were really full. will have more time next time*

Here I Stand
10-20-08, 7:13 pm
Friday

Shoulders:

seated front dbell raises: 35lbs 3/10
standing side dbell raises: 40lbs 3/10
seated dbell presses: 65lbs 3/6
seated barbell presses: 90lbs 3/5

shrugs (tri-sets):

behind back barbell: 220lbs 3/10
front barbell: 220lbs 3/10
dbell shrugs: 65lbs 3/failure.

*personal note* i feel pretty good about myself. the arms are back to where they were but yet im still 4lbs short of my 250lbs goal. still got 2 weeks to go. but looking in the mirror i can def tell im looking better. im seeing cuts in my legs i havent seen before. feels good.

thanks. i got that from toney freeman.

Here I Stand
10-20-08, 7:15 pm
Those workouts are looking good man I like that shrugging tri-set!

thanks bro.

Here I Stand
10-21-08, 8:38 pm
Tuesday

Chest:

Flat barbell Bench (pyramid) 100LBS 1/20 120lbs 1/20 140lbs 1/10 160lbs 1/9 180lbs 2/3
decline barbell 145lbs 3/9
incline barbell 135lbs 2/8
incline dbell 75lbs 2/9

Here I Stand
10-24-08, 10:27 am
wednsday

triceps

close grip bar push downs: 80lbs 3/10
wide bar push downs: 90lbs 3/10
seated press downs: 80lbs 3/10

thursday (too tired)

friday

legs:

standing leg curls: 45lbs 1/20 90lbs 3/10
lying leg curls: 70lbs 2/10
hack squats: 220lbs 3/10
leg extensions: 185lbs 1/10 210lbs 1/10 210lbs 3/10 w/last sets being drops of -25lbs to fail then another -25lbs to fail.

pmug0000
10-24-08, 11:35 am
Good stuff man those leg extensions dropsets are great way to finish off your quads.

Here I Stand
10-27-08, 3:52 pm
coming to you from orlando florida where i am vacationing at a resort for a week. i went to their so called fitness ctr and you talk about a disappointment. there was hardly any real workout equipment there. but hey i had to do what i had to do.

Monday

Back

cybex machine close grip pulldowns 120lbs 1/20 180lbs 1/20 220lbs 1/10 260lbs 1/8 290lbs (racked) 1/6 then did it in reverse.

one arm dumbbell rows 50lbs 3/14 (that the highest dumbbell they had)

Triceps

Cybex machine Two arm extensions *cant remember the numbers. just did a bunch of sets at diff weights.

one arm overhead dbbell presses 15lbs 2/20 20lbs 2/15 25lbs 2/10

two arm overhead dbell presses 35lbs 3/10

not much to work with but i kept going until i could feel that i wasnt wasting my time.

Here I Stand
10-29-08, 7:54 pm
Tuesday (still in orlando on vacation)

arms

dumbbell curls: 20lbs 1/20 25lbs 1/10 35lbs 1/10 45lbs 1/10 50lbs (all they had) 3/10
cybex vr2 machine two arm preachers: 70lbs 1/20 90lbs 1/20 130lbs 1/15 150lbs 1/10 170lbs 1/8 190lbs 1/5 *did this twice and then i reversed it for a total of 3 sets* no rest was taken until a set was completed.

*arms felt really pumped even with the limited equipment at the resorts fitness center*

Firedrake
10-29-08, 9:27 pm
Not bad for a vacation workout -- ain't it great when things respond even though you're not in the normal environment? (Of course, changing things up can help things respond!

The last time I went to Orlando vacation, I got to the hotel only to discover that the fitness center I'd seen in the brochure was closed for remodeling. My wife was pissed when I drove off in search of the nearest -decent- gym.

Props for keeping it going!

'drake

js71474
10-30-08, 9:57 am
You are making it happen on vacation and with a crappy workout center, nice job!

Here I Stand
10-31-08, 11:51 am
Not bad for a vacation workout -- ain't it great when things respond even though you're not in the normal environment? (Of course, changing things up can help things respond!

The last time I went to Orlando vacation, I got to the hotel only to discover that the fitness center I'd seen in the brochure was closed for remodeling. My wife was pissed when I drove off in search of the nearest -decent- gym.

Props for keeping it going!

'drake

thanks. i saw a golds gym like 6 miles away. but im not a member and like u said i dont want the little lady getting upset, especially since we are supposed to be on vacation.

Here I Stand
10-31-08, 11:55 am
You are making it happen on vacation and with a crappy workout center, nice job!

i know right. my body is now at the point where if i dont work out i feel bad.

Here I Stand
10-31-08, 12:08 pm
couldnt make the time to work out yesterday. went to islands of adventure and some other stuff.

friday

chest: (once again very limited equipment)

cybex vr2 chest press machine: 70lbs 2/20 110lbs 1/15 140lbs 1/15 170lbs 1/10 190lbs 1/8 210lbs 1/5 *then reversed it starting from 210lbs going back up.

flat bench barbell press: 50lbs 4/15

incline barbell press: 50lbs 3/12

Here I Stand
11-03-08, 11:27 am
ok just got back from vacation and now back to doing some real damage in the home gym. i want to look full when i take pics with the bodybuilders at the NPC nats here in the ATL. will animal pak have a booth there?

Legs:

standing leg curls: 70lbs 1/10 90lbs 3/10
lying leg curls: 70lbs 3/10
hack squats: 220lbs 4/10
leg extensions: 185lbs 1/12 210lbs 4/10 w/last 2 sets dropping -25lbs to fail and then another -25lbs to failure.

triceps:
close grip bar push downs: 70lbs 4/15
wide bar push downs: 80lbs 3/12
one arm cable reverse grip pull downs: 45lbs 3/10

Firedrake
11-04-08, 12:57 am
Good looking session -- welcome back: now crank it up!

Here I Stand
11-04-08, 11:53 am
Good looking session -- welcome back: now crank it up!

hell yeah bro!!!

tuesday

chest:

flat barbell bench press: 90lbs 1/20 110lbs 1/20 140lbs 1/12 160lbs 1/10 180lbs 1/5
decline barbell press: 150lbs 3/10
incline barbell press: 130lbs 3/10
incline dbell press: 75lbs 3/10
flat bench dbell press: 75lbs 3/10

Here I Stand
11-05-08, 12:26 pm
wedsnday

arms:

ez curl bar 70lbs 4/20
barbell curls 100lbs 3/10
dbell curls 55lbs 3/10
one arm curls (low pulls) ssw/hammer curls 20lbs 3/10 55lbs 3/10

Here I Stand
11-06-08, 10:43 pm
thursday

triceps:

wide bar press downs 90lbs 4/12
close grip bar press downs 75lbs 4/10
overhead ez curl bar presses 70lbs 3/10
reverse grip one arm pull downs 45lbs 2/10

Here I Stand
11-07-08, 10:25 am
Friday

Back:

Front wide bar pull downs 120lbs 3/10
reverse grip pull downs 140lbs 3/8
close grip pulls (standing) 70lbs 3/10
one arm cable pulls (top) *test* 65lbs 3/10

Here I Stand
11-10-08, 3:44 pm
saturday off

sunday

shoulders

plate raise 45lbs 3/10
dumbbell press 55lbs 3/10
front raises 35lbs 3/10
side raises 40lbs 3/10
seated barbell press 100lbs 3/5

Here I Stand
11-10-08, 3:47 pm
monday

chest

flat barbell bench press 140lbs 1/10 150lbs 1/10 160lbs 1/10 170lbs 1/8 180lbs 1/3
incline dbell press 70lbs 3/10
flat dbell press 70lbs 3/10

Here I Stand
11-10-08, 4:12 pm
also included in shoulder workout (forgot to add)

Triset
barbell shrugs (behind) 220lbs 3/10
barbell shrugs (front) 220lbs 3/10
dbell shrugs 75lbs 3/fail

pmug0000
11-10-08, 11:49 pm
Workouts are looking solid man keep it up!

Firedrake
11-11-08, 12:01 am
Looking very good! Those shrugs are excellent!

Here I Stand
11-11-08, 3:58 pm
Workouts are looking solid man keep it up!

i know pretty soon they will make me look solid as well. thanks bro.

Here I Stand
11-11-08, 3:58 pm
Looking very good! Those shrugs are excellent!

tiring as hell too. they are the last thing i do for shoulders.

Here I Stand
11-11-08, 4:03 pm
tuesday

arms:

ez curl bar 70lbs 4/20
one arm (low) cable pull 20lbs 3/10
hammer curls 55lbs 3/10
barbell curls triset w/dumbbell curls 100lbs 3/10 55lbs 3/5

let the games begin. i will be at the NPC Nats in the ATL!!

Here I Stand
11-12-08, 3:36 pm
Wed:

legs

standing leg curls: 70lbs 1/12 90lbs 3/10
lying leg curls: 80lbs 3/10
hack squats: 220lbs 3/10
leg extensions: 210lbs 5/10 with the last two being drop sets of -25lbs to fail then another -25lbs to fail.

Here I Stand
11-13-08, 9:59 am
Thursday

Back:

standing close grip pulls: 115lbs 4/10
seated wide bar pull downs 120lbs 3/10
bentover barbell rows: 150lbs 3/10
tbar rows: 180lbs 3/9

Here I Stand
11-15-08, 2:31 pm
friday (supposed to be off day but had to squeeze it in)

triceps:

wide bar (jackhammers) press downs: 90lbs 4/15
close grip bar press downs: 90lbs 4/8 (went up 20lbs, really felt it)
overhead bar presses 70lbs 3/10
one arm cable pull downs 20lbs 3/10

NPRamirez
11-15-08, 2:36 pm
Friday is an off day?!?! Jk, keep hammerin away, man. Did you do some deadlifts on leg day?

Here I Stand
11-16-08, 12:57 pm
i actually cant put too much strain in my stomach area. physical restraint condition, so no deadlifts.

Here I Stand
11-16-08, 1:08 pm
saturday (actually took off)

sunday

chest:

flat bench press 90lbs 1/20 140lbs 1/10 160lbs 1/10 180lbs 2/5
decline bar press 150lbs 3/10
incline bar press 140lbs 2/8
flat bench dbell press 75lbs 2/12 *increase to 80lbs next time*

Firedrake
11-16-08, 1:36 pm
Good effort! Keep pushing the weights up!

Here I Stand
11-18-08, 10:19 am
monday

arms: ez curl bar 70lbs 4/20
one arm cable (low) pulls 25lbs 4/10
barbell curls 100lbs 3/20
dbell curls 55lbs 3/10

Here I Stand
11-18-08, 10:34 am
tuesday

legs:

lying leg curls: 80lbs 4/10
standing leg curls: 90lbs 3/10
leg extensions: 210lbs 5/10 with -25 drops x2 per last two sets
hack squats: 220lbs 3/10

NPRamirez
11-18-08, 12:06 pm
Yeah, I understand. I'm cursed with terrible knees and back so I have to limit my deadlifts but if I use knee wraps and a belt I can typically handle squats just fine.

Here I Stand
11-19-08, 6:34 pm
wed:

back

close grip pulls (standing) 115lbs 4/10
reverse grip pull downs 140lbs 3/10
one arm cable pulls *testing* 25lbs 2/10
barbell bent over rows 140lbs 3/10

Here I Stand
11-20-08, 10:47 am
time was short this morning. i got up in time but i was slow moving for some reason.

shoulders:

standing side raises: 35lbs 2/10
two hand (dbell in each hand lifting at same time) front raises 40lbs 3/10
seated dbell press 60lbs 3/8

shrugs (triset)

barbell (behind) 220lbs 2/10
barbell (front) 220lbs 2/10
dbell shrugs 75lbs 2/Fail

Here I Stand
11-24-08, 9:58 pm
saturday

chest: decided to do chest with the bar. felt pretty pumped afterwards.

flat bench dbell press 55lbs 2/20 75lbs 2/12
incline dbell press 75lbs 3/12
double set chess maching (cant explain) 50lbs 3 for 8/10

sunday

arms

ez curl bar 70lbs 4/20
one arm (low) cable curls 25lbs 3/8
barbell curls 100lbs 3/10 *weight of bar never included*
dbell curls 60lbs 3/8
tricep cable press downs 60lbs 2/20 (warm ups)
wide bar press downs 90 lbs 3/10
close grip press downs 90lbs 3/10
seated press downs 60lbs 3/10

monday

legs:

lying leg curls 80lbs 3/10
standing leg curls 90lbs 3/10
leg extensions 210lbs 5/10 with last 2 sets being drop sets of -25 lbs x2

Here I Stand
11-27-08, 12:09 am
tuesday off.
going back to 3 days on 1 day off 2 days on 1 day off, etc... hopefully this will help my body adjust and recover quicker.

wed

back: reverse grip pulldowns 125lbs 3/8
one arm dbell rows 75lbs 3/10
tbar rows 180lbs 3/10 *tough*
standing close grip pulls 125lbs 3/8
pulldowns (to back) 100 3/10

Here I Stand
11-28-08, 2:35 pm
thursday:

shoulders

seated front dbell raises 35lbs 3/10
front plate raises 45lbs 3/10
upright rows 70lbs 3/10 *increase to 90lbs next time*
seated barbell press 100lbs 3/5

shrugs

front barbell shrugs 230lbs 3/10
rear barbell shrugs 230lbs 3/10
seated dbell shrugs 75lbs 3/fail

Here I Stand
11-29-08, 1:18 pm
saturday

chest:

chest machine *double set* dont know name of exercises 50lbs 4/10
incline dbell press 75lbs 4/10
flat bench dbell press 75lbs 3/10

Here I Stand
12-02-08, 7:11 pm
sunday

arms

biceps: ez curl bar 75lbs 4/20
dbell curls 60lbs 3/8
ez curl preachers 120lbs 3/8
barbell curls 100lbs 3/10
hammer curls 60lbs 3/10

triceps: widebar pressdowns (jackhammers) 100lbs 3/10
close grip bar pressdowns 90lbs 4/10
seated presses 80lbs 3/10

Here I Stand
12-02-08, 7:13 pm
monday: took off. was supposed to work out but my body didnt get up. gotta listen to the body.

tuesday

legs: leg extensions 210lbs 6/10 with last sets -25lbs to fail and then -25lbs again to fail.
lunges 35lbs 3/8 *first time doing them, didnt like it*
lying leg curls 80lbs 3/10
standing leg curls 90lbs 3/10

Here I Stand
12-03-08, 9:59 am
i was going to do a 3 on 1 off 2 on 1 off training, but then i realized that i need to hit chest twice as much. so im going to a 3 on 1 off 3 on 1 off schedule. starting with chest, biceps, legs, then off, then shoulders, back, chest then off. triceps will be included with every 3rd workout. im gonna see how this goes.

wed

shoulders

dbell side raises 35lbs 3/10
front barbell raises 30lbs 3/10
upright rows 90lbs 3/10
barbell presses (double sets) 100lbs 4/5 with 35lbs dbell presses 3/10

Here I Stand
12-07-08, 10:27 pm
ok. a few things. i switched protein powders and hope to get better results. my weight seems to back to normal at a little over 250. training is going well, i just didnt have time to post up sessions, so im doing it now.

thurs

back: standing close grip pulls (really like these) 135lbs 3/10
front wide bar pulldowns 110lbs 3/10
reverse grip pulldowns 130lbs 3/8
bar bent over rows 150lbs 3/10

friday

chest: double set chest machine 50lbs 3/10 3/10
incline dbell presses 75lbs 2/12
flat dbell presses 75lbs 2/12
decline barbell press 150lbs 3/10

tri's: wide bar pressdowns 100lbs 4/10
close grip bar pressdowns 90lbs 4/10

saturday: OFF

sunday

biceps: ez curl bar 75lbs 4/20 *really gets the bi's pumped*
dbell hammer curls 65lbs 3/10
one arm (low pull) cable curls 25lbs 3/8
barbell curls 100lbs 3/10 superset with ez curl bar 50lbs 2/fail

Here I Stand
12-08-08, 9:42 pm
monday

legs: standing leg curls 85lbs 3/10
lying leg curls 90lbs 3/10
hack squats 220lbs 3/10
leg extensions 210lbs 4/10

Firedrake
12-08-08, 9:52 pm
Great looking leg day! Enjoy the soreness!

Here I Stand
12-10-08, 10:48 pm
tuesday

shoulders: front bar raises 35lbs 3/10
side dbell raises 40lbs 3/10
upright rows 90lbs 3/10
seated dbell presses 60lbs 3/8
seated bar presses 90lbs 3/5

tri set shrugs: barbell shrugs (bar in front of me) 220lbs 3/10
barbell shrugs (bar behind me) 220lbs 3/10
dbell shrugs 80lbs 3/fail

shoulders felt pumped and good. really good workout!

triceps: seated press 80lbs 3/10
wide bar press downs 100lbs 3/10
close grip bar pressdowns 90lbs 4/10

Here I Stand
12-15-08, 1:11 pm
wed

back: standing close grips 135lbs 3/10
front pulldowns 110lbs 3/10
tbar rows 180lbs 3/10 *pyramid up*
reverse pulldowns 130lbs 3/10
bent over rows 150lbs 3/10

Here I Stand
12-15-08, 1:13 pm
thurs

biceps: ez curl bar 75lbs 4/20
hammer curls 65lbs 3/10
one arm low cable curls 25lbs 3/8
barbell curls 100lbs 3/10

bighoss34
12-17-08, 5:43 pm
thurs

biceps: ez curl bar 75lbs 4/20
hammer curls 65lbs 3/10
one arm low cable curls 25lbs 3/8
barbell curls 100lbs 3/10

4 sets of 20? Your arms must have been fried. Strong bicep work.

Firedrake
12-17-08, 7:09 pm
Sounds like you're having some real fun! All three of those days look good!

Here I Stand
12-18-08, 12:13 am
4 sets of 20? Your arms must have been fried. Strong bicep work.

actually thats what i use as sort of a warm up. those sets really get the bi's pumped and going for the rest of the workout.

Here I Stand
12-18-08, 12:15 am
Sounds like you're having some real fun! All three of those days look good!

appreciate it bro. my weight keeps fluctuating from 247 to 250lbs. im not a heavy eater, so i dont know what to do. my goal was to hit 260 by new years. im gonna stay at it and hope for the best. never quit.

Here I Stand
12-18-08, 12:19 am
wed

shoulders: front barbell raises 40lbs 3/8
side dbell raises 40lbs 3/10
upright rows 100lbs 3/10
seated barbell press 100lbs 3/5

shrugs (triset): bar in front of me shrugs 220lbs 2/10
bar behind me shrugs 220lbs 2/10
seated dbell shrugs 80lbs 2/fail

bighoss34
12-18-08, 11:35 pm
wed

shoulders: front barbell raises 40lbs 3/8
side dbell raises 40lbs 3/10
upright rows 100lbs 3/10
seated barbell press 100lbs 3/5

shrugs (triset): bar in front of me shrugs 220lbs 2/10
bar behind me shrugs 220lbs 2/10
seated dbell shrugs 80lbs 2/fail

strong db work. If you threw your bb press in at the front you could probably do 135 3/5:)

Here I Stand
12-19-08, 8:51 pm
strong db work. If you threw your bb press in at the front you could probably do 135 3/5:)

actually it is 135 or 140lbs. i slap two 45's and two 5's for 100lbs. i just dont add the weight of the bar which is about 35 or 40lbs. i know its funny but i never add the weight of the bar in my workouts, because the bar is a constant. it is always there. so when im posting up #'s it doesnt include the bar weight.

Here I Stand
12-19-08, 9:02 pm
thursday

back: standing close grip pulls 135lbs 4/10
front pulldowns 110lbs 3/10
reverse grip pulldowns 140lbs 3/10
one arm dbell rows 80lbs 3/10
standing angle pull downs 70lbs 3/10

triceps: wide bar pressdowns 100lbs 4/10
close grip press downs 90lbs 4/10
single arm press downs 45lbs 4/8

Here I Stand
12-19-08, 9:12 pm
friday

chest: flat bench dbell press 80lbs 3/12
decline barbell press 160lbs 3/8
flat bench barbell press (pyramid) up 160lbs 3/6

Here I Stand
12-21-08, 11:58 am
saturday off.

sunday

biceps: ez curl bar 75lbs 4/20
hammer curls 65lbs 3/8
barbell curls 100lbs 3/10
one arm cable (low) 25lbs 2/10

Here I Stand
12-24-08, 8:37 pm
monday

legs: standing leg curls 90lbs 4/10
lying leg curls 90lbs 4/10
hack squats 220lbs 3/10
leg extensions 210lbs 3/10 then -25lbs to fail, then -25lbs again to fail

tuesday

shoulders: seated barbell press 100lbs 4/6
front barbell raises 40lbs 3/10
upright rows 100lbs 3/10
side dbell raises 40lbs 3/10

shrugs (triset): bar in front of me shoulder shrugs 220lbs 3/10
bar behind me shoulder shrugs 220lbs 3/10
dbell shrugs 85lbs 3/fail

Here I Stand
12-28-08, 1:25 am
wed off

thurs

back: standing close grips pulls 140lbs 4/10
wide bar front pulldowns 120lbs 3/10
reverse wide bar pulldowns 140lbs 3/8
tbar rows 180lbs 3/8
wide bar standing pull downs 70lbs 3/10

triceps: wide bar pressdowns 100lbs 4/10
close grip pressdowns 90lbs 4/10
seated close grip extensions 60lbs 4/10

Here I Stand
12-28-08, 1:31 am
friday

chest: flat barbell bench (pyramid up) 180lbs 3/3
decline barbell bench 160lbs 3/8
flat dumbbell press 85lbs 3/10

doesnt seem like much, but with all the pyramiding up. i really felt it.

saturday

biceps: standing ez curl bar 80lbs 4/20
one arm cable curls (low) 25lbs 3/10
barbell curls 100lbs 4/10 superset with 40lbs dbells 4/fail

sunday off

Here I Stand
12-29-08, 2:37 pm
legs: standing leg curls 95lbs 4/8
lying leg curls 90lbs 4/10
hack squats 220lbs 3/10
leg extensions 210lbs 3/10 then -25lbs to fail, then -25lbs again to fail

Firedrake
12-29-08, 5:46 pm
They look like good workouts to -me-, bro. If they're doing the job, and you're feeling them where you're supposed to, then keep on punchin'!

Here I Stand
01-04-09, 12:41 am
They look like good workouts to -me-, bro. If they're doing the job, and you're feeling them where you're supposed to, then keep on punchin'!

thanks bro. i appreciate all the support.

Here I Stand
01-04-09, 12:58 am
tuesday

shoulders: side raises using plates 35lbs 3/8
front bar raises 40lbs 3/10
front military presses (bar) 100lbs 3/5
dbell presses 60lbs 3/8

wed

Back: standing close grip bar pulls 140lbs 4/10
front wide bar pull downs 120lbs 3/10
reverse grip pull downs 140lbs 3/8
one arm dbell rows 85lbs 3/10
standing pull downs 70lbs 3/10

Triceps: wide bar pressdowns 100lbs 4/10
close grip bar pressdowns 90lbs 4/10
seated close grip overhead extensions 60lbs 4/10
*the last tricep exercise was new to me, felt really good. isolates the tri's by keeping the elbows together because of the close grip bar.


thursday OFF

Friday

chest: flat bench barbell press (pyramid) 180lbs 3/6
decline bench barbell press 160lbs 3/8
flat bench dbell press 85lbs 3/10
*for some reason on chest day i run late on time, i also usually do another benching exercise

saturday

Biceps: ez curl bar 80lbs 4/20 (60 sec rest only) bi's really got pumped.
dbell curls 55lbs 3/10
barbell curls 110lbs 3/8 superset with dbell curls 55lbs 3/fail
*the bi's felt so good and pumped that i didnt want to leave to go to work.

Here I Stand
01-11-09, 8:27 pm
sunday

legs: hack squats 230lbs 3/8
leg extensions 210lbs 5/10 with -25lbs removed twice on last two sets
standing leg curls 95lbs 3/8
lying leg curls 85lbs 3/8

monday: OFF

tuesday

shoulders: seated military press 100lbs 3/5 (pyramid up to that)
standing front bar raises 50lbs 3/8
side plate raises 35lbs 3/8
seated dbell press 60lbs 3/8

shoulder shrugs
Double bar shrugs: 230lbs 2/8
Dumbbell shrugs: 85lbs 2/fail

Here I Stand
01-11-09, 8:36 pm
wedsnday

back: standing close grip pulls 140lbs 4/10
front wide bar pull downs (back) 120lbs 3/10
reverse grip wide bar pull downs 140lbs 3/8
bent over rows 140lbs 3/10
standing pullovers 70lbs 3/10

thursday: OFF

Friday

chest: flat bench (pyramid) 190lbs 1/3 *total 6 sets*
decline bench 160lbs 3/8 *total 4 sets*

Saturday

biceps: ez curl bar 80lbs 4/20
seated dbell curls 60lbs 3/8
hammer curls 65lbs 3/8
barbell curls 110lbs 3/8 ss with dbell curls 55lbs 3/Fail

Here I Stand
01-11-09, 8:39 pm
Sunday

Legs:

leg extensions 210lbs 5/10 with -25lbs removed twice on last two sets
standing leg curls 95lbs 3/8
lying leg curls 85lbs 3/8

Triceps

seated close grip bar extensions: 70lbs 4/10
wide bar pressdowns 100lbs 4/10
close grip pressdowns 100lbs 4/10

Here I Stand
01-12-09, 6:57 pm
Monday: supposed to be OFF but had a chance to workout at golds gym today

chest

flat bench barbell press: 90lbs 1/25 140lbs 1/10 160lbs 1/8 180lbs 1/5 200lbs 1/3 215lbs 1/1 230lbs 1/1

decline barbell press: 140lbs 1/10 180lbs 3/7

flat bench dbell press: 55lbs 1/12 65lbs 1/10 75lbs 1/10 85lbs 2/9

incline dbell press: 55lbs 1/10 65lbs 1/10 75lbs 2/8

cable crossovers: 35lbs 2/15 42.5lbs 3/10

felt really good. my basement gym doesnt have all the equipment i need to grow bigger. im gonna do a 3 month membership and see what happens while alternating between my dungeon as well.

Here I Stand
01-13-09, 9:45 pm
tuesday

*tried to go back to golds gym to sign up, but they lied about the price. so im back in my dungeon*

Shoulders: seated military press 50lbs 1/10 70lbs 1/8 100lbs 1/6
front bar raises 50lbs 3/9
side plate raises 35lbs 3/8
standing plate raises 45lbs 3/10
upright barbell rows 100lbs 3/9

shoulder shrugs (triset) behind back barbell 230lbs 2/10
front barbell 230lbs 2/10
dbell shrugs 85lbs 2/fail

Here I Stand
01-18-09, 12:52 pm
*golds gym GM called me and made me a good deal so im back at golds and still using my basement gym*

Wed

Back: standing pulldowns 85lbs 3/10
reverse grip pulldowns 180lbs 3/8
standing close grip pulls 140lbs 4/10
behind back pulldowns 160lbs 3/8
seated cable rows 220lbs 3/10

for some reason im able to pull more weight at golds than at my home gym.

Here I Stand
01-18-09, 12:59 pm
thursday

legs: v squats machine 315lbs 4/10
leg extensions 290lbs 4/10
lying curls 140lbs? 4/10

*tried to do some hack squats at golds but the rack felt uncomfortable, i had to go up and down in a straight line*

friday OFF

saturday

biceps: ez curl bar 80lbs 3/20
hammer curls 65lbs 3/8 ss/with one arm cable (low) pulls 25lbs 3/8

Here I Stand
01-19-09, 8:42 pm
monday

chest: flat barbell bench *warm up 90lbs 1/25* 120lbs 1/15 140lbs 1/9 160lbs 1/6 180lbs 2/5
incline barbell bench 90lbs 1/10 120lbs 1/10 140lbs 1/5
incline dbell press 55lbs 1/12 65lbs 1/10 80lbs 1/10
flat bench dbell press 85lbs 1/10 90lbs 1/8 95lbs 1/6
iso lateral wide grip chest press 230lbs 3/8
" " 90lbs 3/10
cable crossovers 50lbs 3/8

Firedrake
01-19-09, 8:49 pm
monday

chest: flat barbell bench *warm up 90lbs 1/25* 120lbs 1/15 140lbs 1/9 160lbs 1/6 180lbs 2/5
incline barbell bench 90lbs 1/10 120lbs 1/10 140lbs 1/5
incline dbell press 55lbs 1/12 65lbs 1/10 80lbs 1/10
flat bench dbell press 85lbs 1/10 90lbs 1/8 95lbs 1/6
iso lateral wide grip chest press 230lbs 3/8
" " 90lbs 3/10
cable crossovers 50lbs 3/8

You're doing some great work! Sorry I haven't gotten by here more often. Looks like you had a better chest day that I did!

Here I Stand
01-21-09, 8:35 am
hey bro no problem. thanks for just stopping by. now that im at a regular gym with more equipment and weights hopefully i can make some serious gains.

Here I Stand
01-21-09, 8:59 am
tuesday

bi's: ez curl bar 80lbs 2/10 90lbs 2/10 110lbs 2/10
barbell curls *run the rack* 55lbs 3/10 45lbs 2/fail 35lbs 2/fail 25lbs 2/fail
bicep curl machine (high angle) ? 3/8
bicep curls machine regular height (non stop) 150lbs 2/8 125lbs 2/fail 90lbs 2 fail
hammer curls 55lbs 3/10

triceps: seated tricep extension ? 3/9
rope press downs 70lbs 3/10
close grip press downs 100lbs 3/10
seated machine press downs 160lbs 3/8

Here I Stand
01-21-09, 6:14 pm
wed

hammer strength machines

legs: v squat 130lbs 1/12 180lbs 1/10 225lbs 1/10 270lbs 3/9
hacks 90lbs 1/10 140lbs 3/8
leg extensions 50lbs 1/12 70lbs 1/12 100lbs 1/11 130lbs 3/8 150lbs 1/8
kneeling leg curls *40lbs 1/18 warmup* 70lbs 1/12 100lbs 1/8 110lbs 1/8
calf raises 90lbs 3/12

Here I Stand
01-24-09, 9:48 am
Friday

shoulders: standing mil press 110lbs 4/8
front bar shoulder raise 50lbs 4/10
seated dbell press 65lbs 3/7
standing plate raise 45lbs 3/10
seated iso lateral shoulder raise 100lbs 3/10

shrugs: behind back bar shrugs 230lbs 3/10
front bar shrugs 230lbs 3/10
seated dbell shrugs 95lbs 3/fail

Here I Stand
01-25-09, 1:42 pm
sunday

back:

standing close grip pulls: 130lbs 3/10
reverse grip pull downs: 180lbs 3/8
lat pulldowns (back): 140lbs 3/8
seated rows: 220lbs 3/8
iso lateral high row: 270lbs 3/8
stands: 85lbs 3/10

Here I Stand
01-29-09, 10:07 am
monday

chest: incline barbell 140lbs 3/6
decline barbell 160lbs 3/7
incline dbell press 75lbs 3/8
flat bench dbell 90lbs 3/8
pec dec 205lbs 3/8
cable crossovers 50lbs 3/8

tues: OFF

wed

Arms

Biceps: ez curl bar 30lbs 1/15 *warmup* 80lbs 2/12 90lbs 2/12 100lbs 2/8 110lbs 2/8
hammer strength bi curl: 70lbs 4/10
dbell curls: 50lbs 3/10
barbell curls: 50lbs 1/8 70lbs 1/8 90lbs 1/5
hammer machine strength curls: 100lbs 3/8
double bicep curl cables: 30lbs 3/10
*it looks like alot but i was only doing 3 sets instead of 4 to 5 for each one*

Triceps: strait bar press downs 100lbs 3/8
bent bar pressdowns 85lbs 3/10
seated tricep extension 125lbs 3/8
seated tricep pressdown machine 190lbs 3/8

Here I Stand
01-30-09, 9:45 am
thursday

legs:

hammer strength machines

vsquat: pyramid up 360lbs 3/8
hack squats: 140lbs 1/8 160lbs 3/8
leg extensions 150lbs 3/8
kneeling leg curls: *40lbs 1/20 warm up* 110lbs 3/8
lying leg curls: 110lbs? 3/8
seated calf raises: 115lbs 3/12 or failure

could barely walk out when i got done. pretty good leg day for me.

Here I Stand
02-01-09, 12:22 am
saturday

shoulders:

standing mil press 110lbs 4/8
front bar shoulder raise 50lbs 3/10
seated dbell press 65lbs 3/8
standing plate raise 45lbs 3/10
seated iso lateral shoulder raise 100lbs 3/10

shrugs:

behind back bar shrugs 230lbs 3/10
front bar shrugs 230lbs 3/10
seated dbell shrugs 90lbs 3/fail

Here I Stand
02-02-09, 9:25 am
sunday
*Home Gym*
back:

seated close grip pulls 80lbs 3/8
standing close grip pulls 140lbs 3/8
one arm dbell rows 65lbs 3/10
straight arm pulldowns 50lbs 3/10
reverse grip pulldowns 140lbs 3/8

Here I Stand
02-09-09, 11:22 am
for some reason i cant get on here in time to post my workouts. but so far the workout is going good. somedays i dont feel like going but once im in there ITS ON and poppin! i am seeing more cuts and size in my legs which has always been a problem for me. but anyway here is what i did yesterday.

sunday Feb 8th:

Back:

pull downs to back 140lbs 3/8
seated close grip pulls 180lbs 3/8
tbar rows 115lbs 3/7
iso lateral high rows 270lbs 4/8
barbell rows 160lbs 3/8
one arm dbell rows 90lbs 3/8 *go to 100lbs next time*

triceps

crooked bar pressdowns 85lbs 3/9
close grip bar press downs 85lbs 3/9
machine tri extensions 125lbs 3/8
machine tri seated press 170lbs 4/8

Here I Stand
02-10-09, 9:43 am
Monday

chest: incline barbell 140lbs 3/8
decline barbell 160lbs 3/8
incline dbell press 80lbs 3/8
flat bench dbell 95lbs 3/7
pec dec 205lbs 4/10
cable crossovers 50lbs 4/10

pretty good all in all. really felt it when i left. the poundages are going up.

Here I Stand
02-13-09, 10:54 am
tues: OFF

wed

biceps: ez curl bar 30lbs 2/20 *warm up* 80lbs 2/12 90lbs 2/10 110llbs 2/8
hammer strength bi curl 70lbs 4/10
hammer machine strength curls 100lbs 3/8
double bicep on one knee cable curls 50lbs 3/9
dbell curls *run the rack* 60lbs 20 reps, 50lbs to fail 40lbs fail 30lbs fail then repeat.

thurs: feb 12th

Legs: hammer strength v squats 360lbs 3/8
hack squats 150 3/8
life fit machine leg extensions 295 3/8 + 2 drop sets 295lbs for 8 reps then 235 to fail then 195 to fail.
kneeling leg curls 120lbs 3/9
lying leg curls 140lbs 3/8

Here I Stand
02-14-09, 1:30 pm
friday

shoulders:
standing mil press 100lbs 4/8
seated dbell press 65lbs 3/8
straight arm raise 50lbs 3/7
plate raises 45lb 3/10
cable xovers 15lbs 3/8
seated lateral raise machine 110lbs 3/8

shrugs tri-set
barbell back 230lbs 3/10
barbell front 230lbs 3/10
dbell shrugs 100 to Fail

Here I Stand
02-17-09, 10:37 am
Monday feb 16

Back:

pull downs to back 140lbs 3/8
seated close grip pulls 180lbs 3/8
tbar rows 115lbs 3/7
iso lateral high rows 270lbs 4/8
barbell rows 160lbs 3/8
one arm dbell rows 100lbs 3/8
standing close grip pulls 100lbs 3/15

Firedrake
02-18-09, 12:06 am
Great lookin' back day! You hit all the angles!

Here I Stand
02-19-09, 9:58 am
chest

incline 140lbs 3/8
decline 160lbs 3/6
incline dbell press 80lbs 3/8
flat bench dbell press 100lbs 3/6
pec dec 205lbs 4/8
cable xovers 50lbs 4/10

Here I Stand
02-19-09, 9:59 am
Great lookin' back day! You hit all the angles!
thanks bro. i really felt a day and a half later. im just waitin on some animal wrist straps to get back in stock so i can get more reps in.

Here I Stand
02-19-09, 10:06 am
biceps

*warm up 30lbs and 40lbs 20 reps each*
ez curl bar 60lbs 1/16 80lbs 2/12 90lbs 2/10 110 2/8
ham strength mts bi curl (high) 70lbs 3/10
ham strength seated bi curl (low) 100lbs 3/10
dbell run d rack 60lsb 50lbs 40lbs 30lbs to fail X2
one knee cable bi curl 30lbs 3/10 *my fave exercise* go up to 35lbs next time.

triceps

crooked bar pressdowns 85lbs 3/9
machine tri extensions 125lbs 4/10
machine tri seated press 170lbs 3/8

Firedrake
02-22-09, 10:35 pm
Great looking arm day! I bet there's a serious pump happening with those sets!

Here I Stand
02-23-09, 10:05 am
sunday

Legs: hammer strength v squats 360lbs 3/8
hack squats 150 3/8
life fit machine leg extensions 295 3/8 + 2 drop sets 295lbs for 8 reps then 235 to fail then 195 to fail.
kneeling leg curls 120lbs 3/9
lying leg curls 140lbs 4/9
seated calf raises 90lbs 3/fail

Here I Stand
02-24-09, 9:36 am
shoulders:

standing mil press 100lbs 4/9
seated dbell press 65lbs 3/8
plate raises 45lb 3/10
cable xovers 15lbs 3/9
seated lateral raise machine 110lbs 3/8

shrugs
machine shrugs to the front 360 3/10
back 360 3/fail
dbell shrugs 100lbs 3/fail

Here I Stand
02-25-09, 8:43 am
Back:

pull downs to back 140lbs 3/8
seated close grip pulls 180lbs 4/9
tbar rows 180lbs 3/7
iso lateral high rows 270lbs 4/9
one arm dbell rows 100lbs 3/8
standing straight arm pull downs 70lbs 3/10

Here I Stand
02-28-09, 10:44 am
friday

chest: incline bbell 140 3/8
decline bbell 160 3/8
incline dbell 80 3/8
flat bench dbell 100 3/6
iso lateral wide chest 180 3/10
pec dec 205 4/10
cable xovers 50 4/10

triceps: rope pushdowns 50 3/10
seated tri xtensions 125 4/10
crooked bar pressdowns 85 3/8
seated tri press 190 4/10

saturday

biceps: *warm ups 30lbs 1/20 40lbs 1/20*
ez curl bar 60lbs 2/16 80 2/12 90 2/10 110 2/8
ham strength mts bi curl (high) 80 4/8
ham strength seated bi curl 100 4/8
life fitness seated alt bi curl 110 4/20
one knee cable bi curl 35 4/10
life fit preacher curl 155 3/8 then -25, -25 to fail.

Here I Stand
03-02-09, 10:32 pm
monday

Legs:
hammer strength v squats 410lbs 4/8
squats 180 3/6
life fit machine leg extensions 295 3/8 + 2 drop sets 295lbs for 8 reps then 235 to fail then 195 to fail.
kneeling leg curls 130lbs 4/9
lying leg curls 140lbs 4/9
seated calf raises 90lbs 4/fail

Here I Stand
03-04-09, 6:56 pm
tuesday

shoulders:

standing mil press 100lbs 4/9
seated dbell press 65lbs 3/8
plate raises 45lb 3/10
cable xovers 15lbs 3/9
seated lateral raise machine 110lbs 3/8
lateral dbell raises 45lbs 3/10

shrugs
machine shrugs to the front 360 3/10
back 360 3/fail
dbell shrugs 100lbs 3/fail

Here I Stand
03-04-09, 6:59 pm
wed march 4

Back:

seated close grip pulls 180lbs 4/9
tbar rows 180lbs 3/7
iso lateral high rows 270lbs 4/9
one arm dbell rows 100lbs 3/8
standing straight arm pull downs 70lbs 3/10

*Personal Note* feeling good about everything so far. being in a gym instead of my basement helps out because of the xtra equipment i have at my disposal to hit more areas of the body. my size is improving, especially in my shoulders and legs. i see definition and cuts in my legs where as before i didnt. and now i actually love working my legs.

Firedrake
03-04-09, 7:31 pm
Sweet! It looks like you're really cranking the intensity!

Here I Stand
03-06-09, 10:49 am
chest

flat barbell machine 180lbs 3/6 200lbs 2/4
incline barbell machine 140lbs 3/8
flat bench dbell press 100lbs 3/6
pec dec 205lbs 4/8
cable xovers 50lbs 4/10

*1st time using the smith machine for barbell presses. felt really different. something i gotta get use to. but it is safer to use when you dont have a spotter.

Here I Stand
03-06-09, 10:49 am
Sweet! It looks like you're really cranking the intensity!

trying to stay with it. especially when the improvements. thanks

Here I Stand
03-11-09, 5:42 pm
Biceps

warm up 3 sets 20 reps*
ez curl bar 110 4/9
ham strenght mts bi curl (high) 80lbs 4/8
standing dbell curls 50 4/9
standing low pull cable curls 75 4/10
life fit preacher curl 155 3/8 then -30, -30 to fail

Here I Stand
04-06-09, 11:04 am
finally got back logged on to the forvm. my password has been going crazy. new updates will go back to being posted soon. i was happy to max out on the bench at 285 and my goal by may 1st is 300lbs max for one rep take a rest and then do it again. i feel confident that i can attain this goal. then i can finally say im in the 300 bench club!!!

Here I Stand
06-15-09, 12:17 am
hello animal pak bros. i will be posting again on a regular basis to keep track of my progress. between log in issues and work i havent had the time but i have been in the gym. my poundages have increased. im now doing 70lbs dbell curls, 275lbs on squats, racking the leg extension machines, etc... but i seem to be having an issue with holding on to my weight. at six four i try to maintain a min of 250lbs but my goal is to get to 260 firm. im not a big eater and i hate eating breakfast. so i just started taking a weight gainer supp, hopefully that will help. tomorrow is shoulders day at golds. cya then.

Here I Stand
06-20-09, 11:16 am
ok. last workout i did arms. the exercises consist of machine preacher curls, mts hi bicep curls, dumbbell curls, and hammer curls. for tris i did rope pushdowns, tricep crooked bar pressdowns and seated machine pressdowns. arms felt pretty good. definitely a good pump. going to hit legs today. pak out.

Here I Stand
01-07-10, 1:15 pm
been a while. i havent been down but sometimes i have been out. had some medical issues come up that made not able to hit the gym for like 5 wks and i lost about 20lbs. slowly got myself together and now im back full force. looking to get to about 260 at 6'4" by may 1st. solid workouts should lead to solid gains!!!!!!! here we go baby!!!!!!!

Here I Stand
01-07-10, 1:51 pm
hit shoulders yesterday. going for back workout today will provide details tomorrow or tonight.

Here I Stand
01-09-10, 2:35 pm
more news. the lilburn, ga golds gym closed down thereby bringing those people over to the snellville, ga. golds gym and now i they just closed that one down this morning!!! obstacles. it wont stop me though another gym here i come.

Here I Stand
01-12-10, 9:14 pm
the body plex gym is elbow to elbow. i have tried to get out my contract but no haps. gotta wait til march. the gym is nice looking but smaller than golds. and i cant get a good workout. did some chest and some arms. will be back in full swing by next week just got to get used to the layout.

Here I Stand
08-02-10, 11:33 pm
hey brothers. i been sick and lost over 20lbs. its hard for me to gain weight in the first place. i am 6'4" and weighed about 245 before i got sick. i am now better (thank god) and will begin to hit the gym again and start back eating more. i hope to put on at least 15 pounds by oct 15. the nats are coming to atlanta (no im not entering) but i want to look decent when i take pics with the pros. here we go.......... here i stand.

Firedrake
08-02-10, 11:36 pm
Welcome back!