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bikinipatrol
01-23-09, 7:14 pm
I'm sick of it. The disrespect. I'm tired of being lumped in with the "skinny guys". Sure I may only be 5"8 177 now, but damnit I can put up the numbers of the 210 guys at my gym and I'm sick of being shot down and disrespected because of my weight. Well it's time to start keeping track, on here finally, of my journey, my fucking odyssey.

I want to be at 200. Plain and simple as that. I know I can do it, and it's time to prove it to the other "men" at my gym that I belong.

I'm currently 177, up from 169 in November, working on my way to 200 hopefully by the end of summer. Maybe my goals are set too high and I won't get it by then, but that's not going to change my drive.

bikinipatrol
01-23-09, 7:23 pm
Weighed in Monday just under 176, it was busy as hell for some reason and everything was full.

Flat BB Bench
115x12(warmup)
bodyweight(175)x22
195x12
215x9
255x3 225x3 185x4 135x5(dropsets)

Incline DB
50x12
65x12
75x10
80x9

Flat Fly's
35x15
40x15
45x9

Crossover
40x15 from high position
35x10 from low position

Seated press
55x10
60x7

Lateral raises
25x12
30x15

Front raises
30x15
40x12

lateral/front superset
35x8x8

Upright rows
115x9
120x8

bikinipatrol
01-23-09, 10:48 pm
Baseball and wrestling teams were both lifting tonight and they decided to just wander around and get in my way so I couldn't get everything done, really pissin me off

BB Rows
135x10
185x10
205x10

Lat Pulldowns
115x10
155x10
175x10

Rows
135x10
175x10
225x10

DB rows
65x10
75x10
85x10

BB shrugs
185x15
dropset 235,185,135x10 each

DB shrugs
90x12
100x12

Hammer Curls
40x10
45x10

Straight bar curls
95x12
95x10

Preacher curls
95x10(wide grip)
85x10(narrow grip)
superset wide grip/narrow grip 85x10x8

reverse curls
65x15
75x10

BB wrist curls
95x15

DB wrist curls/extension superset
25x25x25

bikinipatrol
01-30-09, 11:08 pm
been really busy with classes and work lately, will update with last few days worth of workouts soon

new goal also, instead of just bulking to 200 I've decided to start preparing for a show in September 2009, not sure exactly which one yet though, will keep everybody posted

bikinipatrol
02-02-09, 5:12 pm
now that I free'd up some time, I'm finally gonna get a chance to update this so it'll be alot really quick

Chest
fly's
40x10
50x10
60x10

Incline fly's
40x10
50x10
60x10

Flat bench
185x10
195x10
205x8(dropset 185x3)

Incline Bench
145x10
165x10

Decline Bench
135x12
165x10

crossovers
25,30x10 from low position
30,35x10 from high position

Shoulders

laterals
30x12
35x12

Front Raises
35x12
40x12

Superset Laterals/Front
30x10x10

bikinipatrol
02-02-09, 5:16 pm
Bi's

dumbbell curls
40x12
45x12

preacher curls
outside grip 95x12
inside grip 95x10
superset out/in 90x10x10

concentration curls
35x12
35x10

EZ bar curls
95x10
95x10
105x10

straight bar curls
75x10
85x10

Tri's

Skullcrushers
115x12
95x12--went really really slow and concentrated on these
115x8--also really slow

extensions
55x15
75x15

single arm extensions
35x10 each arm

dips
1x20(failure)

Forearms

reverse curls
75x15
80x15

barbell wrist curls
85x25
85x12

dumbbell wrist curls
20's x 30 for 2 sets

dumbbell wrist extensions
20's x18

bikinipatrol
02-02-09, 5:27 pm
Squats
135x15(warmup)
205x12
235x12
275x12
335x4(failure)

leg extensions
240x12 for 3 sets

leg curls
150x12
180x12
200x10

Hack squats
90x15
140x15
140x20

calf presses
1x50 w/ 400lbs

calf raises
2x20 holding 60lbs

leg presses(dropset)
450x10
400x10

bikinipatrol
02-02-09, 5:33 pm
fly's
50x12
60x12
70x12

incline dumbbell press
65x10
70x10
75x12

incline fly's
50x12
60x12
70x10

decline bench
135x12
155x8

cable crossovers
low/mid/upper postions
35x12x12x10


Tri's

skullcrushers
95x15
115x9
75x25

french presses/seated extensions(I've heard it called both)
60x10
70x10

extensions
70x12
80x12

single arm extensions(wts are for both arms)
30x10
35x10



I really ran out of time on this one, I had to be in the Athletic Training room so i had to cut out some sets, class ended up being cancelled

bikinipatrol
02-02-09, 5:35 pm
A few days ago I decided to participate in this years Mr. Buffalo on March 28th, however after some advice I'm now planning on doing a show Sept 19th in Philly, so instead of starting to cut I'm now eating and lifting with a hugely improved intensity

bikinipatrol
02-03-09, 11:38 pm
Barbell Curls
75x10
85x10
95x10
85x21's

Hammer Curls
45's x 10
50's x 10
55's x 10

Preacher Curls
widegrip 100x12
closegrip 100x12
2 supersets, close/wide
85x12x12 60x15x15

Run the rack
45x7
40x4
35x4
30x5
25x7
30x7

Forearms

Reverse Curls
85x10
90x10

Barbell Wrist Curls
90x20
90x15

DB wrist curls
20's x 25
20's x 20

Wrist extensions
20's x 20
20's x 15

bikinipatrol
02-04-09, 10:54 pm
Squats
135x18
185x12
225x12
225x10(ATG)

Hack Squats
90x12
140x12
180x12

Single leg leg press
90x15
140x15
each leg

leg extensions
150x12
180x12
210x12

leg curls
150x12
165x12
180x12

leg presses
400x12(failure)

walking lunges
40's in each hand for about 100 ft

Calf Presses
200x50(2 sets)

standing calf raises
40's in each handx 12(2 sets)

little_guy13
02-06-09, 12:50 am
that leg workout looks brutal.. idk if im gonna be ready for it tomorrow lol

bikinipatrol
02-09-09, 6:58 pm
somebody stole the belt last week, so I've had to use a lighter weight for deadlifts and squats the last few days until it either gets returned or I get a new one

clean and press
95x8(warmup)
155x8
185x8

deadlift
185x8
250x8
295x8

barbell rows
105x10
115x10
135x10

pullups
12
12 weighted w/ 25 lbs

Traps

Barbell shrugs
155x12
185x12

Dumbbell shrugs
70's x12
80's x 12

bikinipatrol
02-09-09, 7:04 pm
barbell curls
85x12
95x12
105x12

Incline curls
40x15
40x12

Concentration curls
30x17 right, 13 left(both to failure)

Ez bar curls
85x12
95x12

Tri's

Extensions
65x15
70x15
75x15

Single Arm extensions
30x15 each arm

Pushdowns
60x15
70x15

Dips
1x20(bodyweight)
1x10(weighted w/ 25lbs)

Skullcrushers
75x15
95x15

Forearms

Barbell Wrist curls
75x20
85x20

Dumbbell wrist curls
20's x 30
25's x 20

Dumbbell Wrist extensions
15's x 25
15's x 25

roll up
2x15lbs

bikinipatrol
02-12-09, 1:51 pm
Squats
275x5 for 4 sets
225x8 ATG

leg press
490x8
540x8
580x3

leg extensions
240x15
240x7..225x6..210x2

leg curls
165x15
180x15

walking lunges
about 120 feet or so holding 35's

single leg press to failure
90x15 each leg

calf raises
40's in each hand for 3x10

calf presses
290x30
290x40

I know i can usually do more weight than this, but for some reason i just wasn't feelin like working out today...i just had no energy at all for the whole day

bikinipatrol
02-17-09, 12:46 pm
Flat Barbell Bench
215x5
225x5
235x5
245x5
275x1 dropset 225x3

Incline Barbell bench
185x6
205x6
225x7

fly's
70x6
75x6
50x6
45x6
last 2 i was really focusing on the stretch, not at all the weight

pullovers
50x12
50x12

cable crossovers
25x12
35x12

seated military
65x5
55x6
55x6

front raises
35x6
40x6
45x6
50x6

lateral raises
25x6
30x6
35x6
40x6

reverse fly's
15x12
20x12
25x12

bikinipatrol
02-17-09, 12:49 pm
pullups
4x10

pulldowns
115x12
135x12
155x12
135x12

barbell rows
115x8
135x8
185x8
205x8

deadlifts
185x8
245x8
295x8
335x8

narrow grip pulldowns
75x12
95x12
115x12
135x12

bikinipatrol
02-17-09, 12:58 pm
Barbell Curls
85x10
95x10
105x10

DB curls
45x8
50x8
55x8
60x8

Preacher Curls
95x10
115x10
135x10

Barbell Wrist curls
95x10
115x10
135x10

Rope pushdowns
70x10
75x10
80x10

Close Grip Bench
135x10
155x10
165x10

Skullcrushers
75x10
95x10
95x10

dips
2x15

bikinipatrol
02-19-09, 11:46 am
squats
135x15
185x10 both sets warmups
225x5
255x5
275x5
285x5
295x5

leg press
450x8
490x8

leg extensions
240x12
255x12

leg curls
180x12
195x12

hack squats
160x12
180x12

walking lunges
40's in each hand for about 150 feet or so

single leg press
90x16 right
90x19 left

standing calf raises
40's in each hand x 15 for 2 sets

calf presses
400x30 for 2 sets

bikinipatrol
02-19-09, 11:04 pm
flat barbell bench
115x15
165x10 both sets warmups
220x5
230x5
240x5
250x5
260x5

Incline Barbell bench
190x6
210x6
230x5 plus 1 w/ help

incline flys
55x12
65x12

flat flys
55x10
65x10
60x10

Cable Crossovers
30x12
40x12

bikinipatrol
02-23-09, 6:40 pm
Seated Military press
115x10 (warmup)
155x8
185x8
205x8

Upright rows
95x10
115x10
125x10

Lateral Raise
25x12
30x12

Reverse Flys
20x12
25x12

Barbell Shrugs
225x12
185x10

dumbbell shrugs
80x10
85x10

hanging leg lifts
1x20

Cable crunches
1x20 w/ 55lbs

bikinipatrol
02-23-09, 6:43 pm
Barbell Curls
90x10
100x10
105x10

Alt. DB curls
45x8
50x8
55x8
60x8

Preacher Curls
85x12
95x12
95x12

Dumbbell wrist curls
20's x30
25's x30

Rope pushdowns
75x10
80x10
85x10

close grip bench
135x10
165x10
185x10

Straight Bar pushdowns
55x10
65x10
75x10

Dips
1xfailure(15)