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CBat28
11-12-08, 1:16 pm
A little background information on myself.

I've been lifting for about 2 years. Got serious over this past summer for the first time when it comes to diet and lifting consistently 5 or 6 days a week. I've been slacking the past month or so with school, work, intramural sports, and social life getting in the way. I've started to get serious now the past week, and plan to keep it going.

About a week and a half ago I sprained my index finger so it has prevented me from doing many pulling exercises.

Goal: I'd like to be healthy, look good and get stronger.

I am currently 6'2, 164lbs probably about 10-12% and animal pumping pre-workout with about 40g of whey afterwards. I think I'm going to invest in some weight gainer within the next week.

I started my journey about 2 years ago at about 6'1 140lbs maxing on the Bench at about 100lbs and neglecting my legs which I then developed tendinitis in my left knee. I've basically gotten rid of that and have strengthened my legs a great deal and increased my vertical about 5 or 6 inches (can dunk now!).

Split: (with 2 or 3 days off, usually the weekend).
Chest
Back
Shoulders
Arms
Legs

Here is yesterday's chest day which was a step back from a month ago.
Bench Press (trying for 10,8,6,4,2)
135x10
145x7
155x5 (assisted on the 5th)
165x3 (assisted with 2 and 3)

DB Incline Press
45x10
50x7
55x4

Cable Flies/Supersetted with lateral raises
40x8/25x10
30x10/25x10
30x10/20x10

18 BW pushups and I was DONE.

Then I did some seated 1 leg calf raises.

Factory
11-12-08, 9:33 pm
You know I'm subbed battles. nice chest day bro

CBat28
11-16-08, 7:21 pm
You know I'm subbed battles. nice chest day bro

Thanks, trying to bring it back up!

Well I've been slacking on here and getting into the weight room had a lot of work to do this week. I lifted back on Thursday, which went pretty well, but I stayed away from deadlifts because of my left knee being sore.

Lat Pulldowns
80x10
140x8
150x8
160x5
160x4

Dumbbell Rows
50x10
60x8
60x8

Straight Arm Cable Pulldowns
60x10
60x12
70x8

Rack Pulls
BWx10
BWx10
BWx8

Barbell Rows
95x10
105x8
115x6

The Rack Pulls didn't go well because I did not realize I needed to put my feet on a bench. I had my feet on the ground and tried adding weight, but it kept slipping down my legs. Factory showed me how to do this correctly.

My biceps were done on the barbell rows so I had trouble going heavy.

I will post my shoulder day from today after dinner.

CBat28
11-16-08, 8:33 pm
Shoulder day was GOOD.

Military Press
95x10
105x8
115x6 (PR)
120x5 (PR)

Arnold Press
35x10
40x6
35x6

Upright Rows (haven't done these in a while, working on form/not hurting my wrist)
75x10
65x10
65x8

Lateral Raises
25x10
30x10
30x10 supersetted with 15x10
25x8 supersetted with 15x8

Dumbbell Shrugs
60x10
80x10
75x12
75x12
60x15 - 40x5

I was in a dunk contest on Saturday and didn't warmup, so my knees are very sore today. I don't know how I'll be for leg day, hopefully I will be able to at least do some light weight on Tuesday. But tomorrow is ARMS!

Factory
11-19-08, 11:53 am
Strong presses bro. Nice PR's

CBat28
12-03-08, 2:54 am
Well I haven't been posting on here nearly enough. I've been keeping at it and getting stronger, just been lazy about the forum update. I've started making sure to eat 6 to 7 meals a day. Which I feel has helped a lot with my energy levels.

Today I did back. Weighed in at 164 with a BF%: 9

Lat Pulldowns:
80x10
150x10
160x8
170x6
120x15

Barbell Rows:
115x12
125x12
135x10
135x10 (cheating hard for last 2!)

T-Bar Rows (first time for these, thanks to Factory for showing me how to do them correctly weight not including bar):
45x12
90x12
115x6
90x10

Straight Arm Pulldowns:
70x10
90x10
90x10

Deadlifts:
135x8
185x5 - started feeling really light headed, and felt like I was about to pass out. It also happened during the T-Bar Rows, but not nearly as bad. Took it as a que to conquer deadlifts another day.

Was a very good lift until the deadlifts. My best in a while. Tomorrow is shoulder day (my favorite). Time for sleep!

Factory
12-03-08, 9:40 am
9%BF ? time to start bulking, up to a solid 190 :) - nice bent over BB rows.

Lightheaded just means ya need to bring over the garbage pail, incase you gotta hurl mid set, next time. this is what i like to see bro.

CBat28
12-04-08, 11:36 am
9%BF ? time to start bulking, up to a solid 190 :) - nice bent over BB rows.

Lightheaded just means ya need to bring over the garbage pail, incase you gotta hurl mid set, next time. this is what i like to see bro.

haha, it wasn't even that I was feeling nauseas, I felt like I was about to pass out. Maybe not enough water.

Wed 12/3: SHOULDERS

BB Military Press:
95x10
115x7
115x6
115x5

DB Arnold Press:
35x7
30x8
30x8
30x7

Lateral Raises Supersetted with Front Raises
25x10 - 25x10
25x10 - 25x8
25x10 - 20x10

Rear Raises (Chest to my knees)
15x12
20x10
20x6 (my right started crampin)

Upright Cable Rows
70x10
80x10
80x10

Barbell Shrugs
135x15
225x10
285x10 (PR)
225x15

Workout Grade: B
Workout Afterthoughts: It was a good workout at best. I think my body was still tired from my great back workout the day before. Also I had to cut out about 4 sets of dumbbell shrugs due to the dining hall closing and wanting to eat some boneless BBQ ribs!

Today is leg day! I'm going to go with lighter weight today with more reps to try and build stamina in my legs to support my knee.

CBat28
12-04-08, 7:44 pm
Thurs 12/4: Legs

Squats:
135x10
155x10
185x6
135x10

Leg Press: (I forget how much the sled weighs. Maybe 80lbs?)
280x10
380x10
480x6 (thanks to Factory pushing me because I was dead after 3)

Quad Leg Extensions:
70x10
90x10
110x8

Groin Squeezes (lol, don't know actual name for these).
50x12
50x12
70x12
70x10

A little bit of stretching and then off to pound some lasagna and steak in the dining hall.

Workout Grade: B+
Workout Afterthoughts: Good workout. I really died at the end and didn't throw in any straight legged deadlifts like I would have liked to for hamstrings. My legs were so tired which is due to the increase in reps I think. Usually my sets are always 5-8 on squats and leg presses. Also I only got about 6 hours of sleep last night. But I was happy with how my legs felt afterwards. Also my squat was much weaker than in the past, but it'll come back up.

Tomorrow: Going to play some basketball in the afternoon. Day off - maybe some arm work if I make it into the gym.
Saturday: Chest

CBat28
12-09-08, 1:15 am
12/07: Chest
Bench Press
135x10
160x7 (PR)
165x4
155x6
135x8

Incline Dumbbell Press
45x8
55x5
55x5
50x6

Flat Dumbbell Flies
35x10
35x8
35x8

Some cable flies and some tricep pushdowns.

Workout Grade: A+
Workout Summary: Great workout! Very happy about my PR on the flat press. I've done more weight, but never 160 that many times.


12/08: BACK
Wide Grip Pull Ups (Was going to try for 4 sets of 8 but didn't make it, so I did 32 total).
BWx8
BWx8
BWx6
BWx5
BWx5

T-Bar Rows (not counting the bar)
45x10
90x10
115x10
135x10 (PR)

Lat Pulldowns (Alternating between wide grip and close grip)
150x8
160x6 + 150x3
150x8
150x7

Deadlifts
135x8
225x8
225x6
245x5

Workout Grade: A-
Workout Summary: Felt very good and also got a good pump in. Although my chest was very sore from yesterday, so it took some loosening up. This was my first day with no straps in a long time and my finger feels good, so I'm happy about that. Only problem was that I went with the opposite grip of my usual on deadlifts and 245 was starting to slip on the way down.

CBat28
12-11-08, 4:54 pm
Shoulders
Weight: 167.5 (Movin on up)!

Dumbbell Military Press
25x8
50x8
50x7
50x6

Lateral Raises
30x10
30x10
35x6 - 25x6

Strict Standing Military Press
85x8
90x6
85x7

Front Raises with 35lb Plate
35x10
35x10
35x8 (10 second rest) 35x2

Then a handful of shrugs and upright rows.

Workout Grade: B+
Workout Summary: It was a very good workout and my shoulders are toasted. I was just disappointed that I couldn't really go any higher on the Dumbbell Military Press. I'm also happy about gaining about 5lbs in the past 2 weeks.

Factory
12-29-08, 10:16 pm
Hows home life treating you? You better be lifting as hard as at school, I'm lifting with kandu now, he's a total beast. U get mike to get a membership and lift with you up there?

CBat28
01-02-09, 7:18 pm
You guys are both beasts lol. I'm still working hard baby. Only 3 days a week right now, with usually two days of basketball also. Had about 13oz of salmon today at the grocery store (work). Found out they can steam the seafood, so I was so happy. They marinated it in some ginger and I had about 14oz of salmon for lunch with a quart of milk.

Yum Yum good!

Factory
01-02-09, 9:23 pm
nice man, glad to see the vaca's treating you right.. Goanna try and bench 315 on sunday. We'll see how it goes. Sounds like some tasty salmon. I been eating meat and eggs and oats... it's cheaper when you buy it in bulk haha...