Aut viam inveniam aut faciam.

[Ferinus]

"I shall either find a way or make one."

A fitting title I think. I'm a powerlifter dabbling in bodybuilding. I know, not an accurate thing to say, but like the title says, I'm either finding a way or making a way. I don't quite know where I'm headed.

I just know I want to be bigger, stronger, and in reference to any sport I participate in, better than the next guy.

Here's my journey, it won't be glamorous, nor will I have a heck of a lot of fancy things to say. I'm rather the opposite of fancy.

I prefer simplicity and brutal efficiency. Whatever works, I keep. Whatever doesn't, I toss aside and replace with a new idea. Life's too short to make the same mistakes over and over again.

I'll be updating this every training day, when I have a few spare moments.

Here we go.

[C.Coronato]

Another Skibas member. Im always in for the ride with you freaks.

Keep doing the damn thang.

[Ferinus]

Haven't been around. Catching up here, ready for a post dump?

Monday 12/14/2009: Legs

Squat:

135X5
155X5
185X5
225X5
235X5 (2 Sets)

Front Squat:

4 sets of 5 reps with 135 lbs.

Leg extension:

4 sets of 8 reps with 100 lbs.

Lunges:

4 sets of 5 reps with 25 lb dumbbells.

[Ferinus]

Wednesday 12/16/2009

Chest



Bench:

135X5
155X5
185X5
205X3 (five sets)

Incline Dumbbell Press:

50X8
55X8 (3 sets)

Cable Crossover:

40X8
50X8 (3 Sets)

Dumbbell Flyes (or however the shit you spell them):

4 sets of 5 reps with 20 lbs

-I only do 5 reps due to the fact that I do them slow and squeeze my chest while turning my palms to a supinated position at the top. Each rep takes about 10 seconds to complete.


Triceps

Pulldowns:

50X8
60X8 (3 sets)

Skullcrushers EZ-bar:

50X8
60X8 (3 sets)

Tricep Extensions (Dumbbell):

4 sets of 8 with 40 lbs

Dumbbell kickbacks:

4 sets of 8 with 15 lbs.

[Ferinus]

Friday 12/18/2009

Back:

Pullups (I used a small band to hold my leg since I'm a fatass that can't do a damn pullup anymore)

2 sets were Chinups
2 sets were actual Pullups

-5 reps

Barbell Row (I do these with an underhand grip - feels better to me):

65X8
75X8 (3 sets)

Dumbell Row:

45X8
50X8 (3 sets)

Lat Pulldown:

80X8 (5 sets)

Upright Cable Row:

90X8
100X8 (3 sets)

Shrug (behind the back)

115X8
125X8 (3 sets)

Kettlebell Shrugs:

50X8 (4 sets)

Biceps

EZ-Bar Curl:

55X8
65X8 (2 Sets)

Hammer Curl:
2X8 (3 sets)

Preacher Curl (Dumbell):

20X8 (3 sets)


Not an exciting day.

5/3/1 starting Sunday.

[Ferinus]

Bench Press:
95X5
135X5
155X5
175X5
190X5
205X5

Incline Dumbbell Press:
45X8
50X8 (3 sets)

Cable Crossover:
50X8 (4 sets)

Dumbbell Pullover: I like to do these really slow, squeezing at the apex of the movement.
25X8 (4 sets)

Skullcrushers:
55X8
65X8 (3 sets)

Rope pulldowns:
70X8
80X8 (3 sets)

Dumbbell kickbacks: Also a slower movement.
15X8 (4 sets)


I need more work on my triceps, shoulders, and forearms. Was a little wobbly on the bench. In time.

[Ferinus]

Deadlift:

135X5
155X5
175X5
205X5
225X5
245X5

Reverse Hyper:
35X8
45X8 (3 sets)

Back Attack:
90X5
95X5 (4 sets)

I did some standing leg curls with a light band just to get some other hamstring work in.

Kettlebell holds were fun. Static holds with a 32kg for 30 seconds each hand then moved onto 40 lbs for minute-long sets (4 sets).

Did some abs. Used a rope to do "standing planks" - an exercise I picked up from another member. They're a bitch.

Also did hanging leg raises for four sets of eight.

15 minutes of cardio.

It was a solid day. Feels nice to have bleeding shins.

[Ferinus]

Military Press (Standing, with a Mastodon bar):
60X8
80X8
90X8
100X5
110X5 (4 sets)

Dumbbell Lateral Raises:
15X8
20X8 (3 sets)

Dumbbell bent over rear dealt raise
20X8
25X8(3 sets)

Rope Facepulls:

50X8
60X8 (3 sets)

Lat pulldown:

80X8
90X8 (3 sets)

Barbell Row Reverse Grip:

75X8
85X8 (3 sets)

Dumbbell Row:

50X8
55X8 (3 sets)

Upright Cable row:

100X8
110X8 (3 sets)

Barbell Shrug:

125X8
135X8 (3 sets)

Kettlebell Shrugs:

50X8 (3 sets)
40X8 (paused each rep)

Overall a nice day.

Everyone was in good spirits, got to see naturalguy deadlift like a maniac. Hope to see more Animals in the gym soon.

[Ferinus]

Straight Bar Curl:
45X8
55X8
65X8 (2 sets)

Hammer Curl:
25X8
30X8 (3 sets)

Standing cable curl:
40X8 (4 sets)

Preacher Curl (Dumbbell):
25X8 (4 sets)


I did two sets of 50 stick twists. Nothing major.

[Ferinus]

Squat:
95X8
135X5
155X5
185X5
205X5
215X5

Front Squat:
135X5
145X5 (3 sets)

Leg Extension:
100X8
110X8 (3 sets)

I did some seated calf raises as well, 50X12 and then three sets using 60 lbs for 12 reps.


Tomorrow's some abs and cardio and then sunday is bench training.