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E-Dubb
05-09-09, 3:57 pm
Hey all,

I've been lurking for a while and I've finally decided to keep a journal. I've been lifting for about 5 years with various success. I'm 5'10 215lbs... trying to cut down from an over done bulk (up to 225 at one point.) My goal is to drop my bf% then increasing strength and mass as clean as I can.

Check in whenever you can.

BeastCook
05-09-09, 4:01 pm
Good Luck Bro!

E-Dubb
05-09-09, 4:15 pm
Good Luck Bro!

Thanks man!!

Here's the routine I'll be following...

Saturday - Legs
Sunday - Chest/Shoulders
Monday - Cardio
Tuesday - Back
Wednesday - Cardio
Thursday - Shoulders/Arms
Friday - Cardio

Repeat.

E-Dubb
05-09-09, 7:15 pm
Legs

Workout time: 60 minutes

Warmup: 5 minutes on stationary bike, level 5

1. Squats
135 X 15
225 X 10
315 X 8
365 X 6
315 X 10
225 X 25

2. Leg Press
12plates X 10
16plates X 10
16plates X 10
12plates X 15
-- Supersetted --
3. Seated Calf Raises
115 X 20
115 X 20
115 X 20
115 X 20

4. Seated Leg Extensions
70pin X 20
110pin X 15
150pin X 15
200pin X 10
-- Supersetted --
Standing Calf Raises
200pin X 20
240pin X 20
280pin X 15
300pin(stack) X 10

Nice workout... Just a little recent history - I just got over the flu/cold that hit SoCal the past few weeks. I was pretty surprised my endurance and strength numbers didn't take too much of a dive... Tomorrow is chest!!

E-Dubb
05-10-09, 4:28 pm
Chest

Workout time: 60 minutes

Warmup: 5 minutes on stationary bike, level 5

1. Flat DB Press
45DBs X 20
80DBs X 10
100DBs X 10
110DBs X 6
110DBs X 6
90DBs X 10

2. Decline HS Press
270 X 10
270 X 10
270 X 10
270 X 10

3. Incline HS Press
180 X 10
180 X 10
180 X 10
180 X 10

4. Seated Cable Rows
60pin X 15
60pin X 15
60pin X 15
60pin X 15

I'm pretty disappointed in my strength and endurance today... I expected a drop off since I haven't worked chest in 2 weeks, but the 110s felt really heavy and I was hoping to get in a set of 120s today. I decided to keep it light for the rest of the workout.

E-Dubb
05-10-09, 4:47 pm
BTW, I'm posting form checks on youtube: http://www.youtube.com/user/eDubbInSD

E-Dubb
05-14-09, 12:04 am
Back

Workout time: 60 minutes
Warmup: 5 minutes on stationary bike level 5

1. Rack Pulls
135 X 10
225 X 10
315 X 10
405 X 2

2. HS Low Iso Row
90 X 15
180 X 10
230 X 10
270 X 8
270 X 8
230 X 10
180 X 15

3. HS Shrugs
270 X 10
270 X 10
270 X 10
270 X 10
--Superset--
4. Pullups
BW X 10
BW X 10
BW X 10
BW X 10

5. Lat Pulldowns
150pin X 15
150pin X 15
150pin X 15
--Superset--
6. Seated Cable Row
135pin X 15
135pin X 15
135pin X 15

My hamstring tightened up on the rack pulls so I shelved them. I was planning on doing some bent over rows, but couldn't because of the hammy.

E-Dubb
05-15-09, 7:26 pm
Shoulders/Arms

So, I decided it was a mistake to try and pick up where i left off before I got sick. Light weight and high reps for the next week or so... Even still, those DB presses burned and wiped out my dip performance.

Workout time: 55 minutes
Warmup: Shoulder rotations

1. DB Shoulder Press
35DBs X 20
60DBs X 20
60DBs X 20
60DBs X 20
60DBs X 20

2. Dips
BW X 20
BW X 20
BW X 20
BW X 20
--Superset with--
3. DB Curls
45DBs X 20/20
45DBs X 20/20
45DBs X 20/20
45DBs X 15/15

3. One Arm DB Preacher Curls
35DBs X 15
35DBs X 15
35DBs X 15
35DBs X 15
--Superset with--
4. V-Bar Pushdowns
10pin X 20
12pin X 20
14pin X 15
14pin X 15

E-Dubb
05-16-09, 7:19 pm
Legs

Workout Time: 65 minutes
Warmup: 5 minutes on stationary bike level 5. Hammy stretches 5 minutes

1. Squats
135 X 15
225 X 20
225 X 20
225 X 20 <-- Vid http://www.youtube.com/watch?v=XoJsj-14Ww0
225 X 20 <-- started to wear out at 10 reps
225 X 20 <-- struggled big time
100 reps!! :eek:

My legs felt like goo after squats. I was tempted to call it a day after the squats and I would still feel it in the morning. The rest of the workout was pretty uneventful. Just keeping with the light weight/high reps plan.

2. Leg Press
540 X 12
540 X 12
540 X 12
540 X 12
--Superset with --
3. Seated Calf Raises
90 X 20
90 X 20
90 X 20
90 X 20

4. Seated Hamstring Curls
100pin X 20
100pin X 20
100pin X 20
100pin X 20
--Superset with --
5. Standing Calf Raises
300pin X 10
300pin X 10
300pin X 10
300pin X 10

BeastCook
05-17-09, 3:08 pm
Chest

Workout time: 60 minutes

Warmup: 5 minutes on stationary bike, level 5

1. Flat DB Press
45DBs X 20
80DBs X 10
100DBs X 10
110DBs X 6
110DBs X 6
90DBs X 10

2. Decline HS Press
270 X 10
270 X 10
270 X 10
270 X 10

3. Incline HS Press
180 X 10
180 X 10
180 X 10
180 X 10

4. Seated Cable Rows
60pin X 15
60pin X 15
60pin X 15
60pin X 15

I'm pretty disappointed in my strength and endurance today... I expected a drop off since I haven't worked chest in 2 weeks, but the 110s felt really heavy and I was hoping to get in a set of 120s today. I decided to keep it light for the rest of the workout.

seated cable row? you mean fly?

BeastCook
05-17-09, 3:08 pm
Legs

Workout time: 60 minutes

Warmup: 5 minutes on stationary bike, level 5

1. Squats
135 X 15
225 X 10
315 X 8
365 X 6
315 X 10
225 X 25

2. Leg Press
12plates X 10
16plates X 10
16plates X 10
12plates X 15
-- Supersetted --
3. Seated Calf Raises
115 X 20
115 X 20
115 X 20
115 X 20

4. Seated Leg Extensions
70pin X 20
110pin X 15
150pin X 15
200pin X 10
-- Supersetted --
Standing Calf Raises
200pin X 20
240pin X 20
280pin X 15
300pin(stack) X 10

Nice workout... Just a little recent history - I just got over the flu/cold that hit SoCal the past few weeks. I was pretty surprised my endurance and strength numbers didn't take too much of a dive... Tomorrow is chest!!

strong!!!!!!!!

E-Dubb
05-17-09, 5:06 pm
seated cable row? you mean fly?

Yes. Good catch.

E-Dubb
05-17-09, 5:07 pm
strong!!!!!!!!

Thanks man... I'm a long way off from where I want to be, but I'll get there.

E-Dubb
05-17-09, 5:18 pm
Chest

Workout time: 60 minutes
Warmup: 5 minutes stationary bike level 5. Shoulder rotations.

1. Incline DB Press
35DBs X 20
80DBs X 10
100DBs X 8
110DBs X 6
110DBs X 6
100DBs X 6
80DBs X 10

2. HS Decline Press
180 X 20
270 X 10
320 X 3 <--I thought I would hit 6 reps here. :(
270 X 10
180 X 20

3. High Cable Crossovers
70 X 10
70 X 10
70 X 10
70 X 10

4. Seated Cable Flys
60pin X 15
60pin X 15
60pin X 15
60pin X 15

I gave cable crossovers a shot today for the first time in a while... I didn't really like the feel of them, but maybe I'm just not used to it.

E-Dubb
05-20-09, 11:19 am
Took the last 2 days off from lifting... Spent some time on the treadmill, stretching, and core stuff. Today is back.

E-Dubb
05-22-09, 3:13 am
Back

Workout time: 60 minutes

1. Bent Over Rows
135 X 10
185 X 10
225 X 6
225 X 6
185 X 10
135 X 25

2. HS Shrugs
270 X 10
360 X 8
360 X 8
270 X 15
--Superset--
3. Pullups
BW X 10(w)
BW X 10(h)
BW X 10(w)
BW X 10(h)

4. Lat Pulldown
150pin X 15
180pin X 15
210pin X 10
210pin X 10
--Superset--
5. Seated Cable Rows
135pin X 15
135pin X 15
135pin X 15
135pin X 15

E-Dubb
05-23-09, 3:56 am
My goal today was to get a meaningful shoulder workout in under 30 minutes.

Shoulders

Workout time: 20 minutes

1. Standing Military Press
95 X 15
135 X 8
145 X 8
150 X 8
135 X 10 X 3 (push press)

2. Dips
BW X 20
BW X 20
BW X 20
BW X 20
BW X 20

E-Dubb
05-23-09, 11:42 pm
Legs/Biceps

Workout Time: 90 minutes
Warmup: 5 minutes stationary bike. Level 5. Hammy stretches

1. Squat
135 X 15
225 X 8
315 X 5
365 X 1
395 X 1
405 walked out
315 X 8 Crash!!!
225 X 20

2. Cybex Leg Press
1 plate = 45lbs
10plates X 10
14plates X 10
16plates X 10
18plates X 8
18plates X 8
12plates X 20
--Superset--
3. Standing DB Curls
H = hammer grip
35DBs X 15/15
45DBs X 10/10
60DBs X 6/6 (H)
70DBs X 6/6(H)
60DBs X 8/8
45DBs X 15/15

4. Seated Leg Extensions
100pin X 15
150pin X 10
200pin X 10
200pin X 10
--Superset--
5. EZ-Bar Curls
70 X 10
90 X 10
100 X 10
70 X 20

6. Standing Calf Raises
200pin X 10
240pin X 10
300pin X 10
300pin X 10
--Superset--
7. Preacher Curls
45 X 25
45 X 25
45 X 25
45 X 25

My plan today was to max out on squats. I purposely didn't load up on the warmup reps so I'd have plenty in the tank. I got 395 up pretty good, but after unracking and walking out with 405 on my back, I psyched myself out and racked the weight.

Now the embarrassing part... during my burn set of 315, I allowed the bar to slip a little down my back on my way up from the 8th rep. Usually, a little push press action at the top gets the bar back into position, but not this time. I lost control and let 315lbs crash down behind me.:laughs:

I'm exhausted.

E-Dubb
05-24-09, 12:41 pm
Chest

Warmup: Shoulder Rotations
Workout Time: 35 minutes

1. Flat DB Press
45DBs X 15
80DBs X 10
100DBs X 8
110DBs X 6
120DBs X 5<-- Felt weak on this!!
110DBs X 10
80DBs X 15

2. HS Incline Press
90 X 15
140 X 15
180 X 10
230 X 6
200 X 10
180 X 10

3. Seated Cable Flys
60pin X 15
60pin X 15
60pin X 15
60pin X 15


I'm toying with the idea of adding another chest day to the routine... One heavy day and one rep day. I haven't decided where I'll fit that in though. I feel like I'm regressing instead of progressing (strength wise), but I guess that's expected with a cutting cycle. Frustrating as hell.

I weighed in at 213 after the workout.

E-Dubb
05-24-09, 1:05 pm
Noticed a typo on the sixth set of DB presses.


Chest

Warmup: Shoulder Rotations
Workout Time: 35 minutes

1. Flat DB Press
45DBs X 15
80DBs X 10
100DBs X 8
110DBs X 6
120DBs X 5<-- Felt weak on this!!
100DBs X 10
80DBs X 15

2. HS Incline Press
90 X 15
140 X 15
180 X 10
230 X 6
200 X 10
180 X 10

3. Seated Cable Flys
60pin X 15
60pin X 15
60pin X 15
60pin X 15


I'm toying with the idea of adding another chest day to the routine... One heavy day and one rep day. I haven't decided where I'll fit that in though. I feel like I'm regressing instead of progressing (strength wise), but I guess that's expected with a cutting cycle. Frustrating as hell.

I weighed in at 213 after the workout.

weedlewott
05-24-09, 3:08 pm
strong stuff in here bro.

E-Dubb
05-29-09, 1:53 am
Back

Workout Time: 50 minutes

1. Deadlift
135 X 10
225 X 10
315 X 5
365 X 1
405 X 1
315 X 10

2. Bent Over BB Rows
135 X 10
225 X 8
225 X 6
185 X 10
135 X 30

3. Lat Pulldown
200pin X 8
200pin X 8
200pin X 8
200pin X 8
--Superset--
4. Seated Cable Rows
135pin X 15
135pin X 15
135pin X 15
135pin X 15

E-Dubb
05-29-09, 7:18 pm
Shoulders/Triceps

Workout Time: 40 minutes
Warmup: 5 minutes shoulder rotations

1. DB Shoulder Press
45DBs X 10
60DBs X 10
70DBs X 10
80DBs X 9<--- Failed on 10th rep.
70DBs X 12
60DBs X 15

2. Dips
BW X 20
BW X 20
BW X 20
BW X 20
BW X 20

3. DB Lateral Raises
35DBs X 15
35DBs X 15
35DBs X 15
35DBs X 15
--Superset--
4. Rope Pressdowns
10pin X 15
10pin X 15
10pin X 15
10pin X 15

E-Dubb
05-31-09, 7:50 pm
Chest

Warmup: Back/Lat Stretching, Shoulder Rotations
Workout Time: 40 minutes

1. Flat DB Bench Press
45DBs X 10
80DBs X 10
100DBs X 10
120DBs X 6 <-- Sloppy
115DBs X 6 <-- Better
110DBs X 6
105DBs X 6
100DBs X 6

2. HS Incline Press
180 X 15
180 X 15
180 X 15
180 X 15
180 X 15

3. Seated Cable Flys
60pin X 15
70pin X 10
70pin X 10
60pin X 20
Drop Set
50pin X 20

I'm going to wine a little... cutting absolutely sucks. My strength and endurance seem to disappear after a few lifts. I bought some No-Xplode to hopefully counter some of it.

E-Dubb
06-03-09, 11:45 pm
Today I start on the No-Xplode...

Legs

Workout Time: 45 minutes

1. Squats
Sumo Stance
135 X 10
225 X 10
315 X 8 <--Knee pain
Close Stance
225 X 20

2. Cybex Squat Press
1 plate = 45lbs
feet set close together
10 plates X 10
14plates X 10
16plates X 10
18plates X 8
12plates X 20

3. Seated Leg Extensions
200pin X 10
200pin X 10
200pin X 10
200pin X 10
-- Superset --
4. Standing Calf Raises
200pin X 15
300pin X 10
330pin X 10
300pin X 15


As for the squats... I started with the sumo stance.. I've gone away from it since I think a closer stance hits the quads more, but it also puts a lot of stress on your lower back. Well, I forgot how the sumo stance puts a lot of stress on your knees (at least for me.) It was easier to get into the catcher position though without having to lean forward (like with the close stance... See my vid: http://www.youtube.com/watch?v=XoJsj-14Ww0).


Oh, I also forgot how No-Xplode gives you the runs...

weedlewott
06-04-09, 12:32 am
That's a lot of Red. Sick number man. Crazy.

E-Dubb
06-04-09, 12:51 am
That's a lot of Red. Sick number man. Crazy.

My eyes are hurting looking at the red too. :)

E-Dubb
06-05-09, 3:19 am
Lats

Workout Time: 45 minutes

1. Bent Over Rows
135 X 10
185 X 8
225 X 6
245 X 6<-- Yates Row
225 X 9
155 X 15

2. HS Shrugs
370 X 8
370 X 8
370 X 8
370 X 8
--Superset--
3. Pullups
BW X 10
BW X 10(h)
BW X 10
BW X 10(h)

4. Lat Pulldowns
200pin X 8
200pin X 8
200pin X 8
200pin X 8
--Superset--
5. Reverse Fly Machine
100pin X 15
100pin X 15
100pin X 15
100pin X 15

E-Dubb
06-06-09, 9:38 pm
Traps/Biceps

Workout Time: 80 minutes
Warmup: 5 minutes on stationary bike, level 5. Quad/Hamstring stretches

1. Rack Pulls
135 X 10
225 X 10
315 X 10
365 X 5
405 X 5
455 X 2<--Felt a twinge in the lower back.

2. DB Curls
H = Hammer Curls
35DBs X 15/15
45DBs X 10/10
60DBs X 8/8
70DBs X 8/8 (H)
65DBs X 6/6<--Shaky form
60DBs X 10/10(H)
45DBs X 15/15

3. HS Shrugs
360 X 10
360 X 10
360 X 10
360 X 10
360 X 10
--Superset--
4. EZ-Bar Curls Close Grip (Inspired by Oz)
95 X 10
95 X 10
95 X 10
95 X 10
95 X 10

5. Preacher Curls
65 X 12
65 X 12
65 X 12
65 X 12
65 X 12
--Superset--
6. Cable Rope Curls Hammer Grip
6pin X 20
6pin X 20
6pin X 20
6pin X 20
6pin X 20

Is it the No-Xplode?? My endurance was way up today and my arms were super pumped after the last exercise.

I felt a little tweak in my lower back on the last set of Rack Pulls that sort of lingered throughout my workout, but it feels fine now... We'll see how it is when I wake up tomorrow... My strength was way up on that exercise and I was shooting for a 500+lb pull.

I haven't used the close grip on the EZ-Bar for a while, but remembered Oz saying it gave him a super pump, so I tried it. He's right, its hard to keep those elbows locked in even with moderate weight. But the biceps felt like granite after wards. That exercise will be in the rotation for a while.

I gained a little weight back... hit 216 on the scale today. Fuck it.

E-Dubb
06-07-09, 6:15 pm
Chest

Workout Time: 55 minutes
Warmup: Shoulder Rotations

1. Flat DB Bench Press
45DBs X 15
80DBs X 10
100DBs X 10
110DBs X 10 <--Lightweight!!
120DBs X 5 + 1 forced http://www.youtube.com/watch?v=cT2ra5nEQ44
110DBs X 8
100DBs X 8

2. HS Incline Press
180 X 10
200 X 10
230 X 8
230 X 8
200 X 10
180 X 10

3. HS Decline Press
270 X 10
270 X 10
270 X 10
270 X 10

4. Seated Cable Flys
60pin X 15
70pin X 10
70pin X 10
60pin X 15
50pin X 20

E-Dubb
06-09-09, 11:04 pm
Legs

Workout Time: 50 minutes

1. Squat
Sumo Stance
135 X 10
225 X 10
225 X 10

2. Cybex Leg Press
1 plate = 45lbs
12plates X 10
16plates X 10
20plates X 6
20plates X 6 + 2 forced reps with hands pushing behind knees
16plates X 12
12plates X 20
12plates X 20

3. Leg Extensions
100pin X 10
150pin X 10
200pin X 10
250pin(stack) X 8
--Superset--
4. Standing Calf Raises
200pin X 10
250pin X 10
300pin X 10
330pin(stack) X 10

My lower back was still bothering me today even with light weight on squats. It allowed me to kill the leg press machine though.

weedlewott
06-10-09, 1:23 am
Nice work polishin the wheels bro.

Good last couple WOs too.

E-Dubb
06-10-09, 11:21 pm
Lats

Workout Time: 50 minutes

1. HS Shrugs
180 X 10
270 X 10
360 X 10
410 X 6
360 X 10
270 X15
--superset--
2. Pullups
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10

3. HS Low Iso Row
90 X 10
180 X 10
230 X 6
280 X 6
180 X 20

4. Lat Pulldown
100pin X 15
150pin X 15
150pin X 15
100pin X 20
--superset--
5. Seated Cable Row (close grip)
135pin X 15
135pin X 15
135pin X 15
135pin X 15

Time to start strapping on some plates on pullups. I need to order a new dip belt. The one at the gym sucks. I had to abandon bent over rows. It's all good... I want to work on my pullup strength.

E-Dubb
06-11-09, 1:03 am
Nice work polishin the wheels bro.

Good last couple WOs too.

Thanks man. Trying to get some big boy strength on me.

Vaze_06
06-11-09, 1:11 am
got some really strong numbers, well done

E-Dubb
06-12-09, 11:34 pm
Shoulders/Triceps

Workout Time: 40 minutes
Warmup: Shoulder Rotations

1. Standing Military Press
95 X 10
135 X 8
150 X 8
160 X 6
155 X 6
135 X 10

2. Dips
BW X 20
BW X 20
BW X 20
BW X 20
BW X 20

3. DB Lateral Raises
25DBs X 10
35DBs X 10
45DBs X 8
40DBs X 10
35DBs X 10
--Superset--
4. V-Bar Pushdowns
12pin X 20
12pin X 20
12pin X 20
12pin X 20
12pin X 20

E-Dubb
06-12-09, 11:35 pm
got some really strong numbers, well done

Thanks man.

Vaze_06
06-12-09, 11:51 pm
bro.... your dips... strong but u're slacking off! been the same for a while... time to make things fun.. time to add weight :)

weedlewott
06-13-09, 11:22 am
Ha. the little woman has a point. Spice it up bro. Do it big and get huge.

E-Dubb
06-13-09, 3:12 pm
Ha. the little woman has a point. Spice it up bro. Do it big and get huge.


bro.... your dips... strong but u're slacking off! been the same for a while... time to make things fun.. time to add weight :)

I just ordered another Dip belt... I'll start strapping the weight soon. :)

E-Dubb
06-13-09, 3:24 pm
BTW, thanks for kicking my ass on the dips... I'm gonna need that tough criticism from time to time. :)

Vaze_06
06-13-09, 3:38 pm
BTW, thanks for kicking my ass on the dips... I'm gonna need that tough criticism from time to time. :)

no need bro, weedlewott just didnt have the balls to tell u! like always.. i have to do all the work! *shakes head*.... Just-kidding!! hehehe (thats for the ''little woman'', now we are even =p)

and dont worry.. if i think u're slacking off or pushing pussy weights... i'll tell ya, i promise!

E-Dubb
06-13-09, 10:45 pm
My lower back is still bothering me a little, so no deadlifts/rack pulls...

Biceps

Workout Time: 40 minutes

1. DB Curls
H = Hammer Curls
35DBs X 15/15
45DBs X 10/10
60DBs X 8/8
75DBs X 6/6(H)<-- PR
70DBs X 8/8(H)
60DBs X 8/8
45DBs X 15/15

2. EZ-Bar Curls Close Grip
70 X 10
90 X 10
110 X 8
90 X 10
70 X 20

3. Preacher Curls
45 X 20
70 X 10
80 X 8<--Failure on 9th rep attempt
70 X 10
45 X 20

4. Cable Rope Curls - Hammer Grip
6pin to failure <--- didn't keep count. It was probably between 30-40 reps.

weedlewott
06-14-09, 12:18 am
That's some serious hammer curls bro. nice PR's too. Interesting rep scheme you've got going. Where did you get it from?

E-Dubb
06-14-09, 2:58 pm
That's some serious hammer curls bro. nice PR's too. Interesting rep scheme you've got going. Where did you get it from?

Thanks bro. I think moderate to high reps works best on my biceps, but I've gotten a lot of tips from this man: http://www.youtube.com/user/bskola

I usually always try and pyramid up and mix in some burn sets at the end. It definitely leaves you pumped up after an exercise/workout.

weedlewott
06-14-09, 3:12 pm
no need bro, weedlewott just didnt have the balls to tell u! like always.. i have to do all the work! *shakes head*.... Just-kidding!! hehehe (thats for the ''little woman'', now we are even =p)

and dont worry.. if i think u're slacking off or pushing pussy weights... i'll tell ya, i promise!

No. We're not even. I'm just gonna refer to you as tiny from this moment forth. Okay tiny? Good deal. Ha. Now we're even. Low blow for low blow.


Thanks bro. I think moderate to high reps works best on my biceps, but I've gotten a lot of tips from this man: http://www.youtube.com/user/bskola

I usually always try and pyramid up and mix in some burn sets at the end. It definitely leaves you pumped up after an exercise/workout.

Nice. It looks like it would. You're trying to get bigger right?

Vaze_06
06-14-09, 8:35 pm
nice biceps' session, sick pr


Ha. Now we're even.

Ah! we'll see abou that...

E-Dubb
06-14-09, 11:31 pm
No. We're not even. I'm just gonna refer to you as tiny from this moment forth. Okay tiny? Good deal. Ha. Now we're even. Low blow for low blow.



Nice. It looks like it would. You're trying to get bigger right?

My long term goal is to get bigger... my short term goal is to get my body fat percentage down. It's a little frustrating when you're struggling to push/pull weight you threw around easier while bulking and eating everything in site. Anyway, I weighed in at 213 today.

I do some cardio/core stuff that I don't post here. Maybe I should.

weedlewott
06-15-09, 1:04 am
Most definately post that up. What kind of a diet are you on? If it's low carbs, I suggest you do about 30-45 minutes of slow paced cardio in the morning before you do anything else. If you can't do that, then after your workout. Keeping the heart rate between 120-135 is good. If you're on a high carb diet, and trying to cut by going into a caloric deficit, then do HITT Cardio. About 25-30 minutes. Same time frame. Heart rate around 155. We've got similar goals. I know it can be frustrating, but you just gotta keep with it and you'll see results. Good luck bro.

E-Dubb
06-17-09, 10:49 pm
Most definately post that up. What kind of a diet are you on? If it's low carbs, I suggest you do about 30-45 minutes of slow paced cardio in the morning before you do anything else. If you can't do that, then after your workout. Keeping the heart rate between 120-135 is good. If you're on a high carb diet, and trying to cut by going into a caloric deficit, then do HITT Cardio. About 25-30 minutes. Same time frame. Heart rate around 155. We've got similar goals. I know it can be frustrating, but you just gotta keep with it and you'll see results. Good luck bro.

Diet is my biggest weakness bro. It's not low carbs, but its a lot lower than I use to take in... I basically try and get in 300-350 grams of protein a day and try and do it clean. No fast food and a ton of water. During the week I pretty much eat the same thing every day.

I've been taking No-Xplode and that has helped.

E-Dubb
06-17-09, 10:55 pm
I've been behind posting workouts...

Chest

1. Flat DB Bench Press
80DBs X 10
100DBs X 10
110DBs X 10
110DBs X 7
110DBs X 6
100DBs X 8
80DBs X 15

2. HS Incline Press
180 X 15
180 X 15
180 X 15
180 X 15

3. HS Decline Press
230 X 15
230 X 15
230 X 15
230 X 15

4. Low Cable Cross Overs
6pin X 20
6pin X 20
6pin X 20
6pin X 20

Legs

Tested the lower back today and still felt a pinch during squats.

1. Squats
Sumo Stance
135 X 10
225 X 10
225 X 10

2. Leg Press
540 X 10
720 X 8
810 X 8
810 X 8
810 X 8
720 X 10
540 X 20

3. Standing Calf Raises
200pin X 25
200pin X 25
200pin X 25
200pin X 25

weedlewott
06-17-09, 11:08 pm
Diet is my biggest weakness bro. It's not low carbs, but its a lot lower than I use to take in... I basically try and get in 300-350 grams of protein a day and try and do it clean. No fast food and a ton of water. During the week I pretty much eat the same thing every day.

I've been taking No-****** and that has helped.

At least your heart is in the right place. Try reading up on the Diet section and throwing something together. Try replacing your NO product with Shock Therapy or Storm. Pump is also an amazing pre WO supp.

Excellent leg/chest day by the way..

Vaze_06
06-17-09, 11:30 pm
strong pressing, damn nice!

E-Dubb
06-18-09, 12:27 am
At least your heart is in the right place. Try reading up on the Diet section and throwing something together. Try replacing your NO product with Shock Therapy or Storm. Pump is also an amazing pre WO supp.

Excellent leg/chest day by the way..

Thanks dude. I'll get the diet in gear. I'll give the pre wo stuff a try when I run out of NO.


strong pressing, damn nice!

Thanks man. Chest day usually falls on the weekend so I workout at the gym by my house... That chest workout was done at the gym by my work. I swear the DBs weight didn't feel balanced. I was fighting not to drop them on the 100s and 110s. Hasn't been a problem at my home gym.

E-Dubb
06-19-09, 11:17 pm
Shoulders/Triceps

Workout Time: 55 minutes
Warmup: Shoulder Rotations

1. Standing Military Press
95 X 10
135 X 8
155 X 6
175 X 5
185 X 4
205 X 1 <--PR!!
135 X 15 <--PR for reps?!??!

2. Dips
BW X 10
BW(+25) X 10
BW(+45) X 10
BW(+70) X 8
BW(+90) X 5
BW(+45) X 12
BW X 30

3. DB Lateral Raises
35DBs X 15
35DBs X 15
35DBs X 15
35DBs X 15

4. V-Bar Pushdowns
10pin X 15
13pin X 15
15pin(stack) X 10
12pin X 20

Put the new dip belt to task today and it didn't disappoint. Higher weight and low reps and it felt great. Definite confidence booster. My shoulders were on fire after the lateral raises.

I used a different grip on the presses, thumbs under the bar instead of around it. Felt awkward at first, but I feel I can push more weight with that grip.

E-Dubb
06-20-09, 11:18 pm
Back

Workout Time: 45 minutes
Warmup: Shoulder Rotations, Back Stretching

1. HS Shrugs
180 X 10
270 X 10
360 X 10
450 X 8
270 X 20
--Superset--
2. Hammer Chins
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10

3. HS Low Iso Row
180 X 10
230 X 10
280 X 8
280 X 8
180 X 25 (overhand grip)

4. Lat Pull Down (Cybex)
130pin X 10
190pin X 10
250pin X 10
290pin X 6
--Dropset--
210pin X 15
--Superset--
5. Seated Cable Row
135pin X 10
150pin X 10
165pin X 10
135pin X 15

E-Dubb
06-25-09, 11:44 pm
I've been behind on posting workouts...

Shoulders/Triceps

1. Standing Military Press
95 X 10
135 X 8
160 X 8
155 X 8
135 X15

2. Dips
BW X 20
BW(+45) X 10
BW(+45) X 10
BW(+45) X 10
BW(+45) X 10
BW(+45) X 10
BW X 30

3. DB Lateral Raises
25DBs X 10
35DBs X 10
45DBs X 10
35DBs X 15

4. Rope Pressdowns
60pin X 10
100pin X 10
140pin X 8
160pin X 6
--Drop Set--
100pin X 20

E-Dubb
06-28-09, 5:00 pm
Chest

Workout Time: 45 minutes
Warmup: Stationary Bike, 5 minutes, level 5.

1. DB Flat Bench Press
45DBs X 15
80DBs X 10
100DBs X 10
110DBs X 8
120DBs X 6<--No training wheels
110DBs X 7
100DBs X 8

2. HS Incline Press
180 X 15
230 X 10
270 x 6 + 1 forced
200 X 15

3. Low Cable Crossovers
4pin X 20
6pin X 15
6pin X 15
4pin X 20
--Drop Set--
3pin X 15 (4 second count on negatives)

Vaze_06
06-29-09, 11:06 pm
saw ''weighted dips'' :)
got some strong press

E-Dubb
06-30-09, 11:55 pm
saw ''weighted dips'' :)
got some strong press

Yeah, I got the dip belt. Thanks for checking in.

Legs

Warmup: Stretching 5 minutes
Workout Time: 55 minutes

1. Squats
(S)umo, (C)lose
135 X 15(S)
225 X 10(C)
225 X 10(S)
225 X 10(C)
225 X 10(S)
225 X 10(C)

2. Leg Press
540 X 10
720 X 10
720 X 10
720 X 10
540 X 20

3. Let Extensions
150pin X 15
150pin X 15
150pin X 15
150pin X 15
-- Superset --
4. Seated Calf Raises
45 X 20
90 X 20
135 X 15
90 X 25

E-Dubb
07-03-09, 10:37 pm
Shoulders/Triceps

Workout Time: 50 minutes

1. Standing Military Press
95 X 10
135 X 8
155 X 8
185 X 6 after the 3rd rep it became a push press
160 X 8
135 X 15

2. Dips
BW X 10
BW(+45) X 10
BW (+70)X 10
BW(+70) X 8
BW(+45) X 15
BW X 30

4. DB Lateral Raises
35DBs X 10
35DBs X 10
35DBs X 10
35DBs X 10

5. V-Bar Pressdowns
10pin X 15
12pin X 10
14pin X 10
10pin X 20

Vaze_06
07-03-09, 10:39 pm
nice, very nice work out bro

E-Dubb
07-05-09, 1:40 am
Back/Biceps

Workout Time: 60 minutes

1. HS Shrugs
strapless
180 X 10
270 X 10
360 X 8
360 X 8
270 X 15
--superset--
2. Hammer Grip Chins
BW X 10
BW(+25) X 8
BW(+25) X 8
BW X 12

3. HS Low Iso Row
Overhand Grip
90 X 15
180 X 10
230 X 6
270 X 6
230 X 10
180 X 20

4. Lat Pulldowns
150pin X 10
190pin X 10
210pin X 10
230pin X 10
--superset--
5. Seated Cable Rows
135pin X 15
135pin X 15
135pin X 15
135pin X 15

6. Preacher Curls
45 X 20
45 X 20
45 X 20
--superset--
7. Cable Hammer Curls
6pin X 15
6pin X 15
6pin X 15

E-Dubb
07-06-09, 11:30 pm
Chest

Workout Time: 40 minutes

1. Flat DB Press
45DBs X 15
80DBs X 10
100DBs X 10
115DBs X 8
115DBs X 6
115DBs X 6
100DBs X 10

2. HS Incline Press
180 X 10
230 X 10
230 X 10
230 X 10
180 X 10

3. Low Cable Crossovers
6pin X 15
6pin X 15
6pin X 15
6pin X 15