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Cole673a
03-18-10, 12:46 am
Figured i would start postin a journey. Well i will tell you a little bit about myself before i start my journey on here. Im currently 18 years old i have been weightlifting since i was 14 off and on. I first started liftin in high school with the baseball team. I weighed 140 at the most my freshman year.. i quit playin sports and got serious with bodybuilding towards the end of my junior year. Im now in the last 9 weeks of my senior year im 6 ft tall and weigh around 195-198 bf around 10% my maxs are- Bench=330 Squat=365 Deadlift=Around 495..


Well tonight i worked triceps.. kinda of a late night had to work till 9 tonight i def prefer working out earlier. But still had a good workout. i did skullcrushers close grip bench french rope press and dips.

C.Coronato
03-18-10, 10:10 am
Looking good brotha. Lots of weight put on in HS, those are the prime building years. I put alot of weight on in college. Look forward to the journey ..

Cole673a
03-18-10, 7:01 pm
Thanks man. I am hoping to gain as much as i can and stay around 10% bf while im doing it.

Cole673a
03-19-10, 12:32 am
Tonight i did shoulders and finally had a good shoulder workout without my shoulders killing me.

I did 3 sets of 8 on the smith machine shoulder press and then dumbbell shoulder press and then front raises and to finish off i did upright rows.

C.Coronato
03-19-10, 9:44 am
Do you do everything as supersets, or is that just how you write it?

Cole673a
03-20-10, 12:17 am
No, but thats a good idea to switch it up sometime. But i just do 3 or 4 sets of 8 with everything sometimes at the end of the workout burning i will do more reps..

Cole673a
03-20-10, 12:19 am
Just ordered Animal pak, pump,pm(ready to try), and stak. and also universal ultra iso whey(tropical punch 2lbs).

Cole673a
03-20-10, 4:42 pm
Just thought id share a video of me i put on youtube..

http://www.youtube.com/watch?v=3Z2in2mOVwI


I made this a couple days after new years.. i will make another one sometime soon.

Cole673a
03-21-10, 10:39 pm
Tonight i had to do a quick 30 min chest workout.
I did 5 sets of 8 on flat bench
Then incline db flyes 3 sets of 8
Cable Crossovers 4 sets of 12

Even though i was short for time i believe i still got in a good workout since i went a lot faster paced

mark!
03-21-10, 10:44 pm
Sometimes those quick workouts get you going. When I'm doing complexes or circuits sometimes I'll time my last set and really push myself for time, and time. Looking good in here though bro.

Cole673a
03-23-10, 1:14 am
Tonight was one of the best pumps iv'e got in a while and was also pressed for time again... i have been working late.

2 sets of Hammer curls standing(heavy)
2 sets of Seated Hammer curls(medium to get a more focus contraction)
4 sets of 8 db preacher curls(one armed)
3 sets of 21's

Cole673a
03-24-10, 3:41 pm
i gotta good back workout in late last night..

4 sets of 8 calbe pulldowns
4 sets of 8 db rows
3 sets of 8 deadlifts (straight legged)

Cole673a
03-25-10, 12:05 am
Just got home from the gym and yet another late night at work but had a decent workout.

Shoulders-
Seated Barbell Shoulder Press:4 sets of 8
DB Front Raises::4 sets of 8
Cable Upright Rows:4 sets 12

Cole673a
03-26-10, 7:18 pm
Last night i worked triceps-

Rope pushdowns 4 sets of 12
Skullcrushers 4 sets of 8
Seated Overhead Db Press 3 sets of 8
Close grip bench 3 sets of 8
Dips 3 sets till failure

Cole673a
03-28-10, 7:20 pm
Did chest today heres what my routine look like..

BB press 4 sets of 8
DB incline press 4 sets of 8
DB incline flyes 3 sets of 12
DB pullovers 3 sets of 12
Cable crossovers 4 sets of 12

Cole673a
03-31-10, 12:45 am
worked back tonight.. also i have been using the animal pm, the longer i have been on it the more it seems to be working.

Cable pulldowns
BB rows
Db rows
Straight legged deadlifts
Cable pushdowns



guys any tips on maxxing at deadlifts? im gonna try 585 either next week or the next.

Cole673a
08-09-10, 10:17 pm
about to add a video log of me doing standing shoulder presses, i ended up being able to more weight but my camera went dead, but on this how does it look..(go to my youtube channel)