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Cellardweller
05-12-10, 12:18 am
S'up fellas. My name's Mike, I'm 37 years old and have been training on and off since high school. I've been with my wife for five years now and five years ago I was benching 315 x5 and kinda let the iron life fall away with my marriage and 3 step children. Talk about a lifestyle change! Last year I was taking out the trash and had to carry a leaf bag in a bear hug because it was too heavy and I was huffing and puffing all the way to the curb. These two guys in a pick-up drove by and were laughing their asses off at me. At first I was pissed, but then I took a look at myself and I was laughable. I swore then and there that things were going to be different. I had to unburry my equipment in the basement from the piles of Christmas decorations and various junk that seems to gravitate towards it. I started cutting out Animal ads and sticking them on the wall for inspiration too. Things came to a crash last spring when I tore a tendon in my ankle. No walking means no walking down the stairs to work out. As soon as I was able to hobble down the stairs with a brace on my foot I was pumping some iron again. Actually, I discovered this awesome forum while I was sitting on my ass letting my ankle heal. Things have been on track since. I'm eating cleaner. I eat 4-6 times a day now, and I'm supplimenting with PAK, STAK, Torrent and Iso Whey. I still get some ankle pain so I'm eyeballing Flex as well as Real Gains. This is it. This is my journey and if my ass is slipping I trust my brothers to call me out. No excuses.

C.Coronato
05-12-10, 9:20 am
Awesome start my man for sure. How is the ankle feeling now?

Cellardweller
05-12-10, 4:38 pm
Thanks TTL. Ankle's good but sometimes I ace wrap it when I cut the grass or something.

today was leg day. I hate the multifunction leg attachment that comes with a bench.

squat 135 x 8
205 x 6
255 x 5
305 x 4
255 x 4

leg ext (both legs)
90 x 10
125 x 8
150 x 4
90 x 7

ham curls (each leg)
45 x 10
65 x 5
65 x 5
45 x 10

finished up with some light box squats
95 x 8 x 3 sets

Cellardweller
05-13-10, 6:26 pm
PD wide grip
160 x 12
210 x 12
260 x 12
300 x 7
260 x 7

close grip
210 x 12
260 x 10
260 x 7

seated rows
210 x 10
210 x 12
250 x 8

dumbell rows
60 x 12
80 x 10
80 x 6
70 x 8

DL
135 x 10
185 x 7
205 x 4

Wasn't into it today. Had a bunch of teenager drama at home before working out. The cable cover split and the cable came off my low pully pissing me off too. Deads are on my shit list and are something I need to bring up. Still, I feel that I got something done. Also today was my last day of my first STAK cycle.

C.Coronato
05-14-10, 9:18 am
How did you like the Stak?

Cellardweller
05-14-10, 3:03 pm
I liked the STAK. Strength wise I added some numbers to my lifts, but nothing crazy. Mostly I noticed my arms and legs looking fuller. I grew some. Loving that. Looking foreward to my next cycle. It felt wierd today only taking PAK.

inc BP
135 x 10
205 x 10
255 x 6
275 x 3
225 x 6

dec BP
205 x 10
255 x 4
225 x 7

inc fly
40 x 10
50 x 10
56 x 7 (I have 3lb plates)

close grip BP
135 x 10
175 x 6
175 x 7
155 x 7

press downs w/ V bar
90 x 12
130 x 10
160 x 7
160 x 8

wide grip PD w/ reverse grip
90 x 10
130 x 7
130 x 6

I got a partial rep after my 4th rep of 255 on the decline BP. Luckily I could rerack the bar. My old training partner was a firefighter/ paramedic and one of his first runs was a guy who didn't rerack his bar. His roommate came home and found him dead on his home bench with the bar sunk in 3 inches in his throat. On a flat bench you can roll that shit down your chest to your thighs. I guess that didn't occur to the guy.

Cellardweller
05-17-10, 7:42 pm
Long weekend. Worked 3 12 hour shifts. Today I'm getting back on track with Delts and Bi's

BB presses behind the head 95x12 115x10 135x6
in front of the head 115x6 135x5

BB rows 115x12 165x12 185x6 165x6

Laterals sets of 30 x12 x9 x8 x7

preacher curls shoulder width grip 65x10 85x6 85x5
close grip 65x10 75x10 85x5

Hammer curls 30 for 3 sets of 10

I'm kinda pissed at myself because I bitched out on abs all week. Picking that shit up tomorrow.

Cellardweller
05-18-10, 2:49 pm
SQ
135x10 205x10 255x7 305x4 255x5

LE
90x10 115x10 140x10 165x6 140x8

Ham Curls
45x10 65x10 65x7 Fucking ankle pad came off at the end of the last set and everything went crashing. I'm glad I didn't get hurt. Did I ever say how much I hate the fucking leg attachment to home gym benches? Finished up with 3 sets of 20 crunches.

Cellardweller
05-22-10, 3:42 pm
Real life kicking my ass lately. Things have been crazy and I started eating shit yesterday. I was doing so good too. Getting back today with a short back workout. I can't let a little setback turn into a big one. Back to the iron grind!

Cellardweller
05-24-10, 5:21 pm
I supersetted back and bi's the other day. Yesterday was chest and tri's. today I'm taking off and tomorrow will be delts. Feeling kinda run down physically and emotionally. Have some time off work starting tomorrow, so hopefully I'll get my game on.

NJC_Manhattan
05-24-10, 5:21 pm
Welcome and some nice workouts in here

Cellardweller
05-26-10, 6:34 pm
Thanks man. I forgot my wife scheduled to get new carpets in the bedrooms. I've been moving furniture to where ever I can, basement, garage, the back yard and back again. I gotta pick up my game tomorrow. No excuses. I actually feel guilty.

Cellardweller
05-27-10, 3:16 pm
seated presses 95x12 115x8 135x6 135x6
laterals 30x10 36x10 40x9 40x6
rows 115x8 135x10 155x7 135x8

preacher curls wide grip 65x12 85x7 85x5 75x5
close grip 75x8 85x5 85x5
reverse grip on straight bar 45x12 55x9 65x7
hammers 40x10 40x7 40x5

Feeling good today. I was feeling it in my shoulders probably from lifting furniture all day yesterday. Held my rows up for a 2 count on each rep. Felt good.

Cellardweller
05-28-10, 4:54 pm
Squats 205x10 255x8 305x5 305x4 my back felt a little snakey on that last set.
leg ext 115x10 140x10 165x7 165x5
ham curls 65x10 65x9 65x5
box squats 110 x10 x3 sets

Not too bad. A little better than last week.

Cellardweller
05-29-10, 6:04 pm
pulldowns 160x15 210x10 260x9 260x6 210x7
DB rows 60x12 80x9 80x8
DL 135x10 185x7 185x5

Ran out of gas today. Food was an issue. I had a protein bar with my PAK just before working out. Rest was an issue. Worked a 12 shift last night and got up and worked out. Plus, yesterday was leg day and my lower back was feeling it from the git go on DLs. My lower back sucks as it is. I should have taken today off, but my work schedule is screwed up for the holiday and I wanted to get something in.

Cellardweller
05-30-10, 8:47 pm
sit on the couch x10
cooked chicken on the grill x6 (feel the forearms burning)
Star Wars marathon on Spike x3 supersetted with surfing the net
got my son to cut the grass x1 (that's a PR. wallet's burning from that effort)

After that shitty ass back day and with work being hell, I need a day off. I can honestly say I'm missing the STAK. I recovered like nothing on STAK. Feeling old an cranky LOL. Getting some ASAP for my weekend off this week. Tomorrow is chest and tri's.

Cellardweller
05-31-10, 1:23 pm
Flat BP 135x10 205x10 255x8 275x4 225x7
Inc BP 205x10 235x6 235x4 185x10
CGBP 135x12 165x11 185x7
V Bar PD 90x15 130x12 130x12


Short and sweet.

Cellardweller
06-02-10, 3:59 pm
Yesterday was Delts and I threw in a bicepts set before running off to work.

presses 95x12 115x10 135x6 135x5
laterals 30x8 30x10 36x9 36x8
BB rows 115x12 135x11 155x7 155x6
BB curls 85x10 105x5 105x8 115x4

resting today and tomorrow will be leg day.

Cellardweller
06-03-10, 7:17 pm
Sq 205x10 255x9 305x6 315x2 PR

Immediately after hitting that 6 on 305 I staggered over to my note pad and with a trembling hand I scored that 6 in. Earned that shit. The 315 wasn't pretty and my back was telling me to fuck off, but I got it and next time I'm nailing it again hopefully for 3. Back on 5/12 I hit 305 x4 so I'm pretty happy with my progress in 3 weeks.

LE 115x12 140x10 165x8 165x5
Ham curls 45x6 45x10 65x9 65x6 I think I was trying to plow through my workout after that 315. I felt like I could run through a brick wall. LOL I actually started w/ 65 and only hit it x2. My hams were going to rip off on the first set.

Cellardweller
06-03-10, 8:20 pm
My journey started 3 weeks ago but I've been at it since about August. I'm weighing in about 275 right now. My weight really hasn't change much since I started.

I'm supping w/ PAK, Torrent, Ultra Whey Pro and have my second cycle of STAK and some Real Gains in the mail.

I work 12 hr midnight shifts so my day usually starts about 14:30 or 1500. I start off w/ PAK, 5 egg whites scrambled and a bannana. I work out, have dinner and off to work at 1830. At work, as time allows, I eat a protein bar about 2300, 2 PB&Js about 0100-0200 and about 0500 its a protein shake and more peanut butter or another protein bar. Once home I sometimes eat a bowl of cereal and off to bed while my coworkers are off to the bar at 0700.

The Good

1. I've been hitting each body part at least once a week.
2. Seeing changes physically and numerically. Getting stronger. Noticing my delts becoming more defined, my arms and thighs are fuller. Chest is also more fuller.
3. I've been successfully eating every 3-4 hours. The Real Gains is going to be my work protein shake.

The Bad

1. My diet isn't the cleanest. Planning my day is just alright and precooking food is out since I have a teenager infestation at home. Once they come home from school its like a locust swarm in the kitchen. My wife also has a hardtime with the eating. Need to eat more and add in some clean carbs.
2. Rest sucks. My work schedule is for shit.
3. If you've been following my journey, you should have noticed something missing. I do shit for cardio. I've got to start a cardio routine. Running is out since I have flat feet and that's why I got the tendon tear in my ankle. I plan on biking and lap swimming. There's a pool near my house. I HAVE TO GET OFF MY ASS.

Trying to be honest with myself and make some changes. Maybe I'll have another look back in a month or so and see how I'm doing.

Cellardweller
06-05-10, 5:51 pm
Yesterday was back and bi's. taking today off and tomorrow is chest day.


PD 160x15 210x12 260x8 260x10
DB Rows 60x12 80x10 80x7
DL 135x8 185x6 205x4 My low back sucks ass, but I won't quit.
Seated Cable pulls 160x12 210x12 260x8

Preacher Curls w/ wide grip 65x10 85x10 95x5 85x6
Preacher Curls w/ close grip 75x10 85x5 85x3

Cellardweller
06-06-10, 11:12 pm
Didn't record my workout today. Today was chest and tri's. The highlight was a set of 295x5 on the flat bench. Everything else was kinda sameish from my last chest/tri workout.

Cellardweller
06-08-10, 7:19 pm
Yesterday was delts

seated BB press 95x10 115x10 135x6 135x6
laterals 30x10 30x10 36x9 36x6
rows 135x10 155x8 155x7
upright rows 95x10 x3

Got my STAK and Real Gains today.

Cellardweller
06-15-10, 4:33 pm
Been off for a while. Getting back in. Been real run down, stressed out and burnt out.

flat BP 205x10 255x5 255x5 255x2
Inc BP 185x10 205x8 225x4

Close grip BP 135x10 155x10 185x6
V-bar pull down 90x12 140x10 140x10 140x10

Arms were a little shakey and lifts weren't as strong as they should. Really the last 2 weeks have been crap for working out. I just started my STAK yesterday and I've had it for a week. I'm gonna focus on just getting it all in this week and will try to go heavy next week.

Cellardweller
06-18-10, 12:47 am
Today's work out fueled by rage. Got some names and faces firing me up. Went heavier than expected today.

Seated shoulder press 95x10 115x10 135x8 135x7
Lateral raises 30x10 30x10 36x9 36x6
BB rows 115x10 135x10 155x6 155x4

BB curls 95x10 115x5 115x5 115x4
Preacher conc curls 30x10 36x7 36x2 30x6
Hammer curls 30x4

Bitched out on hammers. My forearms were roasted already.

Cellardweller
06-19-10, 6:39 pm
Deads 135x10 205x7 255x2 255x2
Pull downs 160x15 210x15 260x8 260x8
Seated cable pulls 160x15 210x12 260x13 260x10
DB rows 70x10 70x9 80x6

Switched up the order today and did dead lifts first. Still sucked. Proportionally my low back is really weak compared to my squat and bench. I'm gonna have to try something different to bring it up. I find it ironic that my back sucks so much when I used to be on a rowing team in high school. Of course that was almost twenty years ago too.

ontheEDGE
06-19-10, 10:49 pm
What's up man, fellow cellar gym member. I'll on board. You mentioned no cardio, I actually lost 15 lbs doing hit cardio 3 times a week. 10-15 minutes was all it took. I mean I was lifting first and diet was good but it can work for you I think. Every workout day that I didn't train legs I did 30 sec sprints with 1:30 rest about 4-5 times. Now I do it only twice cause I'm not cutting anymore.

Cellardweller
06-20-10, 6:04 pm
Thanks Edge. So far I'm gaining strength and muscle without my weight changing, which is some kind of progress. But yeah, I need to add something. Even though I shouldn't be running I think I'm going to start. The public pool near my house is now open and I'm definitly going to start AM lap swims before it gets crazy busy. I also have my bike ready to go. Once I start I'm sure I'll loose 10-15 lbs easy then it'll be work after that. Actually, tomorrow is leg day and tuesday I'm starting the cardio. Been in a funk lately and have delt with all the shit everyone has dumped on my plate and now I'm back to paying my dues. I appreciate your two cents and love your sigs brother.

Cellardweller
06-21-10, 4:56 pm
Squats 205x10 255x8 305x5 255x5
LE 140x6 140x8 165x5 165x5
ham curls 65x8 65x8 75x4 65x7

Cellardweller
06-23-10, 12:23 pm
FB 205x10 255x9 295x5 295x3
Inc Bench 205x9 225x6 245x4 205x7
Dec Flye 46x8 46x6 40x7
Inc Flye 40x10 46x6 46x6

Cellardweller
06-23-10, 8:46 pm
ran/walked in the park today. My ankle didn't like it too much.

Cellardweller
06-24-10, 9:03 pm
Off today.

Tomorrow I'm going to start Animal training routine #5. Never tried a program or routine before besides just hitting each part once a week and pyrimiding up the weight. I know I should just try it as is, but I'm throwing in a couple shoulder moves on the second day. Why #5? Because it's similar to what I've been doing exercise-wise. It also changes things up some. I'm very intrigued by the split back work. Also the ab and cardio work is mandatory. I usually just throw in abs here and there and never do consistant work with them. I have to come up with 3 sets of something consistant for abs. As I was saying before, I have to start my cardio and stick to it. If I follow this I'm in for 20 min 4 days a week. Keeping with the specific days of the week will be a challenge due to my 12 hour work days. Six weeks sounds like a good run and if its working then I'll keep at it for 8 weeks. Weighing in at 276. My diet is OK and could be a little better. I am still eating 6 meals a day. Looking for size. Looking for strength. If I can loose some fat and leave a few bodies in my wake then that's just a bonus for me.

ontheEDGE
06-24-10, 11:40 pm
Always good to change it up a bit. I started pyramid stuff about 3 weeks ago tryng for size n strength like you. That combined with Test and upping my calories has been great. What supps are you taking for the 6 weeks?

Cellardweller
06-25-10, 5:03 pm
Already hit a bump in the road. My wife wanted to have breakfast with me after work this AM. Got real late and have to go in again in 2 hours. Tweleve hour shifts suck, but I get extra time off because of them.

Edge, I'm in the middle of a STAK cycle. I'm also useing PAK, Torrent, Ultra Whey Pro and Real Gains. I spice up my Torrent with a scoop of UWP and the RG is usually my last meal of the day. Honestly I think the RG is working for me. I needed the extra calories. When I look in the mirror there's still some things on my shit list, but I really like what I'm seeing. Strength is coming up too.

Cellardweller
06-26-10, 4:59 pm
Started #5 today. Felt great! Legs are fried.

Sq 225x8 305x6 335x4 355x1 185x13
ham curls 65x8 75x6 90x4 100x2 40x19
LE 140x10 165x7 190x4 210x2 90x11
Abs

Had to rub a couple of brain cells together to figure out my weights. Usually I do LE after squats so I think I got more rest than I'm used to so next time I'll go heavier.

Cellardweller
06-27-10, 5:15 pm
Did deads and shrugs today. I should have had a rest day today. Work has killed me the last 2 nights and sleep has been off. Taking tomorrow off so I can have a big day tuesday.

Cellardweller
06-29-10, 4:55 pm
Behind the neck PDs 210x10 260x8 300x3 300x2 pully popped off 300x5
Front PDs 260x10 300x5 300x4 260x9
seated rows 260x10 280x7 300x6 300x4 210x15

BB curls 95x10 115x3 105x6 105x4 85x11
Preacher curls 75x6 75x6 85x3 85x3 55x10
alt seat curls 30x7 30x6 36x4 36x4 20x12

Abs

when that pully popped it scared the shit out of me LOL. Had to break out some tools. Maybe it's time to find a gym. Great work out today. Form could have been better on some of the heavier lifts. Liking this routine, but I'm still trying to figure out my weight on things. Next week I should have it dialed in.

TheAnima!Packist
06-29-10, 5:40 pm
Dude, getting good numbers hows the food situation? and is that ankle getting better or is it? I tore my left quad back in school so I know where ya comin from on that. But keep it up man, don't let life's garbage pile up, throw it out with the workouts.

Late, Pack

Cellardweller
06-29-10, 6:09 pm
The ankle is OK. It's been a year since the injury and it doesn't like work. Running always makes it hurt. I walk on an incline on the treadmill and that doesn't bother it too much. I have big calves already so I don't hit them in my rotation. I can't imagine what my ankle would feel like after useing some of the machines in the gym. I need to do some of the stretching and exercises I did in PT again to strengthen it.

Food is just OK. I'm eating every 3-4 hours but there's fast food in there a couple times a week. Stocking up on better stuff at home too. Got my wife into it more now. I can see growth and change, so I'm doing alright, but not the best I can be. At least I recognize that.

Forearms are cramping from today. :)

TheAnima!Packist
06-29-10, 11:17 pm
Right on brother, don't let the ankle turn into cement thats for sure.

Late, Pack

C.Coronato
06-30-10, 9:38 am
OK is better than poor, and better than where you were my man. Its all progress. Keep rockin brotha.

Cellardweller
07-01-10, 9:23 pm
Today was on!!! Today's battle in the war on the iron was won by me! Today was all about intensity and I felt like I could crush a bowling ball with my bare hands if I wanted to.

Flat bench 225x10 295x5 305x4 325x3 205x9
Inc bench 225x7 245x4 255x3 255x3 185x8
Dec flyes 46x6 46x5 40x5 30x9
Inc flyes 40x8 46x7 46c5 46x5

Dips body weight 4 reps x3
V-bar press down 140x10 160x9 180x6 200x3 90x17

OK, the dips sucked. I can't remember the last time I did dips. I have this thing called "The Rack" that I can do dips on. After that chest work out I was fried. I'm going at them next week. This ends my first week of routine #5. I'm still fired up about it. Ordering my supps tonight. Tomorrow will hit legs, saturday will be off and sunday I'm attacking my deadlifts. Should be stronger this weekend for deads since I'm not working.

Cellardweller
07-01-10, 9:29 pm
OK is better than poor, and better than where you were my man. Its all progress. Keep rockin brotha.

Thanks TTL. I am doing better than when I started my journey. I'm even more fired up too. I love having a journey. I like to look back every now and then. I try to keep it real and honest with myself. Its the only way to achieve anything. I can't wait to see where I am on my birthday in december. There's no limits brother.

braves561
07-01-10, 11:35 pm
Jeez you're bench numbers are strong!

TheAnima!Packist
07-02-10, 12:09 am
dude cellard FREAKING AWESOME!!!! came out on top of that routine, show that bar whose boss!!

Late, Pack

Cellardweller
07-02-10, 12:38 am
Jeez you're bench numbers are strong!


dude cellard FREAKING AWESOME!!!! came out on top of that routine, show that bar whose boss!!


Strongest chest day since I started "taking out the trash." Had my son spot me for the 325 set. He knows who the big dog in the house is now. LOL. I used to hit 315 for 5 before I got married. Got a little way to go still.

TheAnima!Packist
07-02-10, 8:40 am
yea I can't wait to see what will happen to my bench when I get the ol' hitch to the woman, haha.

Late, Pack

Cellardweller
07-03-10, 10:36 am
Yesterday's leg day

Sq 255x9 305x7 335x3 355x2 185x10
Ham curls 65x12 75x7 90x5 100x1 40x20
LE 165x9 190x7 210x2 210x2 90x13

Abs

More or less the same as last week. Today's off. Shoulders were sore from that chest workout yesterday. I can see why shoulders are left out of Routine #5 now. I'll still be throwing in at least 2 delt moves on sunday with traps and deads though.

TheAnima!Packist
07-03-10, 1:11 pm
Yesterday's leg day

Sq 255x9 305x7 335x3 355x2 185x10
Ham curls 65x12 75x7 90x5 100x1 40x20
LE 165x9 190x7 210x2 210x2 90x13

Abs

More or less the same as last week. Today's off. Shoulders were sore from that chest workout yesterday. I can see why shoulders are left out of Routine #5 now. I'll still be throwing in at least 2 delt moves on sunday with traps and deads though.

Dude, good squats I'm bustin to get those numbers. Keep it up.

Late, pack

Cellardweller
07-04-10, 4:16 pm
Dude, good squats I'm bustin to get those numbers. Keep it up.

Late, pack

Two months ago it was 255x4 under the bar. My overall strength has gone up in the last 2 months. Dead lifts still suck though. I think my form was what was killing me. I've been watching vids on youtube and I think it's helping. Speaking off...


Seated shoulder press 95x12 135x8 145x4 145x3 95x11
Lateral raises 30x10 36x9 40x7 46x3 20x15
Bent over rows 135x10 155x9 175x5 95x20

Dead Lifts 135x10 185x9 225x6 255x2 135x12
Shrugs 205x10 255x5 255x4 205x8

46x3 laterals were sloppy as all hell. Disappointed with the 255 deads. Thought I was on a roll and was looking for 4 reps. Next time it's mine.

TheAnima!Packist
07-04-10, 4:17 pm
Son, GETUM!!!!! - Method Man "How High"

Late, Pack

Cellardweller
07-05-10, 4:16 pm
Got that Chinese disease, Dragon Ass today. Taking the day off. Work tonight and will try and squeeze in a workout before work tomorrow.

Cellardweller
07-06-10, 10:02 pm
Behind the neck pulldowns 210x10 260x7 300x4 300x3 210x12
Front PD's 260x10 300x5 280x8 280x6 210x14
Seated Rows 260x10 280x9 300x4 210x20

BB curls 95x11 105x6 115x4 125x1 65x15
Preacher Curls 75x9 85x5 85x3 55x13

TheAnima!Packist
07-06-10, 11:09 pm
Good little workout, huh? Good job on the back too.

Late, Pack

charlievanriper
07-07-10, 1:36 am
dam Mike I get that disease alot lately lol

Cellardweller
07-07-10, 1:43 am
Felt guilty for taking that day off. All day I kept asking myself when does it stop being listening to your body and become bitching out?

mcbeast
07-07-10, 2:10 am
Felt guilty for taking that day off. All day I kept asking myself when does it stop being listening to your body and become bitching out?

Yeah I agree. With the amount of work you are putting in I can see how your tiring now. Im in the same boat right now. I was rollin really well for awhile, started going downhill. This past week its like I hit a brickwall. No fun! Recovery is key!

charlievanriper
07-07-10, 9:44 am
Felt guilty for taking that day off. All day I kept asking myself when does it stop being listening to your body and become bitching out?

You'll be fine Bro just wake up and hit the gym lol, well speaking of Cardio time I got to get this 9% down to 6 quickly

Cellardweller
07-07-10, 7:07 pm
Flat bench 255x9 295x5 305x4 325x1 205x10
Inc Bench 255x6 245x4 255x2 185x9
Decline flyes 40x8 40x7 40x7 20x18
Inc flyes 40x10 40x8 40x8 20x20

Abs

Shoulder started hurting on my last set. Decided to do tri's tomorrow and give it a break.

TheAnima!Packist
07-08-10, 10:03 am
How those decline flyes helpin ya? I don't really do them because they don't help at all, and they actually quite hurt my rotators.

Late, Pack

Sprint
07-08-10, 10:22 am
keep it up bro, used to be a "garage dweller" myself so its just about the same. u learn all sorts of stuff doin it this way, thinkin outside the box for new exercises with limited equipment/space, & u learn shitloads about urself as well.
Champions are built when nobody's looking.

Cellardweller
07-08-10, 3:43 pm
Feeling that my lower middle of my chest has been lacking. Otherwise I'd just be doing the incline flyes.

Cellardweller
07-08-10, 3:58 pm
keep it up bro, used to be a "garage dweller" myself so its just about the same. u learn all sorts of stuff doin it this way, thinkin outside the box for new exercises with limited equipment/space, & u learn shitloads about urself as well.
Champions are built when nobody's looking.

Thanks Sprint. I think my favorite outside the box exercise is taking the stairs two at a time while holding a set of dumbells. Good times.

I ended up taking today off. I loaded up for some tricept pull downs and just didn't have it in me. Soooo I weighed myself and measured my body fat. I wasn't feeling bad enough about myself for not working out I guess. Weighing in at 274 and I'm 23 percent lard. If I fudge some numbers for a quick calculation, at 275 and 20% BF, I'm carrying around 55lbs of extra blubber. That's alot of new inspiration to do some cardio, which, by the way, I'm only doing about once a week. I'm going to keep a diary of what eat for the next week. Reevalue that and make some changes. After my 6 weeks with Routine #5 I'm going to focus on loosing a good 30lbs. Going to need some major diet planning and I have no idea how best to work out. I'm sure I'll be asking around some in the next couple weeks.

Cellardweller
07-13-10, 2:11 am
Been off all weekend. Work and home have been kicking. Tomorrow is legs.

Cellardweller
07-13-10, 5:24 pm
squats 255x8 305x6 335x3 355x1 185x11
hamstring curls 65x10 75x7 90x4 100x2 50x15
leg extensions 160x8 185x5 185x4 210x2 90x12

Abs

The Good: I'm back after 4 days off. I weigh 270 today. Squats felt great. Explosive.

The Bad: I have no idea how I lost 4lbs. I didn't work out, work was crazy, sleep sucked and I ate for shit. Could I have lost 4lb of muscle?

The Ugly: That 90 x4 set on hams was for crap. I almost didn't record it. That 100x2 was solid though.

Been thinking about all my excuses for not getting it done. I chose my life. I chose my job. I chose to marry and when I did I became the father of 3. Life is busy, stressful and crazy but it's what I chose for myself. Whenever I think that I'd be eating on point and hitting it everyday if I was single is total bullshit. There's no excuses. I will find a way. Am I a sissy momma's boy or an iron warrior?

Cellardweller
07-13-10, 5:28 pm
For the record, I've been doing Routine #5 for a month but I'm only on week 3. Too much off time.

TheAnima!Packist
07-14-10, 12:55 am
Dude, I don't care what anyone says no set is crap. Every session, set, rep counts. Yea you got a stressful life, so do I and everyone other Animal in this bitch. Even if you only do 2 sets of 5 on each leg its something, on to the next one. And make that fucker count.

Late, Pack

Cellardweller
07-14-10, 6:18 pm
I'm just hard on myself. Don't have anyone pushing me so I gotta push.

Seated shoulder press 95x10 135x8 155x4 155x3 95x9
lateral raises 30x10 30x10 36x8 36x6 20x18
dead lifts 135x10 185x10 225x7 255x3 135x13
shrugs 205x10 225x9 255x5

Grip failed me on deads and shrugs, but it felt good today.

Sprint
07-14-10, 10:09 pm
grip strength will increase as everything else improves. there are some good threads for ways to improve grip strength. If you've got some rafters in your cellar that can take your weight & wont slice your hands up, grab a hold of them & treat yourself to some dangles to failure. No rafters? get your heaviest dumbells & just hold them by your sides.

Sprint
07-14-10, 10:10 pm
oh yeah, not wishing to state the obvious but dont do them before deads or shrugs etc or it'll realy compromise your lifts.

Cellardweller
07-15-10, 6:52 pm
Never been a prob before, but good advice. Maybe I'll throw in something for grip once a week at the end of a session. Never been a problem and preventing it from being a problem is just smart. Thanks bro.

Taking today off. Ordering STAK for next week.

Sprint
07-15-10, 8:43 pm
never been a problem for me either, always been able to glom onto something & pretty much forget about having to hold it. whenever im doing pullups i rep them till the muscles cant rep no more, then just hang at full stretch for a bit. gives a good stretch along with workin the grip after the other muscles have given out.

dont know exactly what equipment you've got at your disposal but if you happen to have a lat pulldown, nail a silly amount of drop sets on it. I found out purely by accident one session, just decided to run the rack dropping a single pin each time, ended up with something daft like 10 or 11 drops, anyway by the end its not ur lats or even biceps that are screaming, its the forearms. pumped to all hell. afterwards just opening & closing the hand has complications. immediately after the last one, i cant even make a proper fist cos its gotten so pumped.

TheAnima!Packist
07-16-10, 12:41 am
wow good tip, i also try the hand grippers you know the squeeze grips, you can go from 10lbs of resiti or 300 lbs

Late, Pack

Cellardweller
07-16-10, 4:31 pm
behind the neck pulldown 210x12 260x9 280x6 300x3 210x9
front pulldowns 260x8 280x4 300x3 210x11
seated rows 260x9 280x7 300x4 210x ? didn't write it down

BB curls 95x7 105x6 115x3 65x17
preacher curls 75x6 85x4 85x4 55x12
seated alt culrs 26x10 each arm 30x6 36x4 20x12

Abs.

Increased the intensity today. Only rested long enough to get a gulp of water, change my weights and take a few deep breaths. felt good. That's another brick in the wall.

TheAnima!Packist
07-18-10, 11:59 pm
dude, are those bi sets and reps pre determined or are they fail??

Late, Pack

Cellardweller
07-19-10, 11:03 am
The bi sets are pretty much to fail. I'm shooting for 8,6,4,2 then a drop set. Bi's are one of the bodyparts I'm trying to bring up like my low back. Never had impressive guns. I think I go too heavy though. Too hungry to get my numbers up. Gotta stay humble.

Cellardweller
07-19-10, 2:50 pm
Today was waaayyyy off.

bench 255x8 295x2 275x4 275x4 205x10
inc bench 225x8 245x4 245x3 185x10

v bar press pd's 140x12 160x10 180x6 105x20
rev grip pd's 105x10 125x7 90x20

TheAnima!Packist
07-20-10, 2:33 pm
why the wayyy off? Just not feeling it??

Late, Pack

Cellardweller
07-20-10, 4:44 pm
I started out kicking a 10lb dumbell because one of the kids left it in front of the radio instead of putting it back. Then I dropped a pie on my foot LOL. And everything was heavy as hell. I'm noticing that I start to drag on my off week in my STAK cycle. That shit really makes a difference.

Cellardweller
07-20-10, 8:28 pm
Still feeling like crap. I got off my ass and did something though. I broke with my routine and kinda had a deload day. No intense heavy stuff. Got a pump and that's about it.

Squats 255x6 x4 sets
Ham curls 65x10 75x8 x3 sets
Leg Extensions 160x8 x4 sets

Tomorrow is deads and I'm not slacking on those. Low back is at the top of my shit.

"This is how it begins--how you get on that slippery, icy slope that takes you right to the bottom and leaves you wondering how the fuck you ever got there. So the next time you tell yourself you're gonna take the day off on account of the snow or anything else for that matter, think about the footprints you will leave in the pristine snow, the ones leading to your gym. Look upon them as words you'll imprint on the blank page of your training log. When you're done, let that written page be a record of the fact that you busted your ass in the gym today and didn't spend it asleep under the warm covers."


"Get moving. Not tomorrow, today. Don’t put it off. Get to work now. Believe in yourself and go get what you want. No, don’t just go get it. Attack it and take it cuz it’s yours. Take it cuz you know that in your heart if you don’t, you will never forget that it was there all along for the taking and you just bitched up and let it go. You have to be able to look yourself in the mirror everyday of your life. How is it going to feel if you let goals and aspirations pass you by? Love it, live it, be it... "

"I'm here to tell you the real life begins when you're in the weight room, struggling for a breath of air, fighting to re-rack that bar. Yeah, you can go out and play instead. But remember, playtime is for when you're a kid. And you're a man. So be prepared to get your hands dirty. Let's see some fucking sweat and blood. Let's rock 'n roll brothers."

Not just pretty words.

Sprint
07-20-10, 8:53 pm
Drag your ass outta that slump buddy.
So often the times you're not quite 100% up for a workout end up being some of the best sessions you ever have.
Drive through it, those weights aint gonna lift themselves.

Cellardweller
07-23-10, 1:33 am
Haven't been sleeping. Dealing with crap. I'm picking up those deads in the AM. I think I'm going to take a break from Routine #5 for a couple weeks. I want a break from the heavy stuff and I need to mix things up some. I'm definitly going back to it though. I got alot out of it. I want to try out some of the other Animal routines, but I think I'll need to get my ass in a gym for most of them.

Cellardweller
07-23-10, 2:28 pm
seated shoulder press 95x10 135 x5 x3 95x11
lateral raises 30x10 x3
rear lat raises 20x12 x2 26x10 x2

Deadlifts 135x10 185x10 225x8 245x3
shrugs 185x12 205x12 225x10

Big lifts felt weak still. Good workout though. moved along with little rest today.

TheAnima!Packist
07-24-10, 12:31 am
dude, way to keep it up brother, don't stop kickin ass whatever you do.

Late, Pack

ontheEDGE
07-24-10, 1:54 am
What's up bro? Sounds like you are fighting this when your supposed to be enjoying it. I would do whatever it is for you that will reset you back to how you felt when you started this journey. In my opinion, and I went through this, it sounds like the work you put in at the beginning is not showing as much as you thought it would. I'd guess it's the diet that's not on target, cause it sure looks like you bust your ass in the gym. For me it was a huge overhaul in my diet, and a strict dedication to it which let to some of my best results. I have no idea what the right ration is, but this worked for me...it's 80% diet, 20% gym. That will make you think of where your focus has to be. Hope something in this rambling helps you bro, keep at it!

Cellardweller
07-24-10, 4:25 pm
dude, way to keep it up brother, don't stop kickin ass whatever you do.


That's the idea bro. I don't want to take a week off, so I'm just not going to shoot for those sets of 2 big ones.


What's up bro? Sounds like you are fighting this when your supposed to be enjoying it. I would do whatever it is for you that will reset you back to how you felt when you started this journey. In my opinion, and I went through this, it sounds like the work you put in at the beginning is not showing as much as you thought it would. I'd guess it's the diet that's not on target, cause it sure looks like you bust your ass in the gym. For me it was a huge overhaul in my diet, and a strict dedication to it which let to some of my best results. I have no idea what the right ration is, but this worked for me...it's 80% diet, 20% gym. That will make you think of where your focus has to be. Hope something in this rambling helps you bro, keep at it!

For me Edge I think its 80% mental. I've got alot of stress at work and usually at home too. Teenagers will do that to you. My wife and I work together so we tend to have a work bitch session when we wake up so work stress just keeps carrying on. My work schedule is kinda nutty so my sleep isn't the same all week. Sometimes my body thinks it needs to stay up when I could be going to bed. Times of day that I train are never the same either. I get burned out mentally. Diet is good, not great. It's improving and I'm getting my wife more on board with this too. As you can see, I've been thinking alot about this shit trying to figure it out. Like Packist said, I'm not giving up.

I really, really appreciate the support guys. Thanks. This is what having a journey is all about. This is why I post all my crap in here too. The journy is up and down and there's some potholes in the road. I'm not gonna make it all pretty like I'm some perfect machine of an iron warrior. Some days are good, some are great, some not so good and sometimes you just need time off.

Back to buisness. Today I'm hitting upper back. My next couple workouts will be chest then I'm hitting a rare day with bi's/ tri's together. Never do that much. Rest will be determined by how much work kicks my ass.

Cellardweller
07-25-10, 5:34 pm
Yesterday's back workout

behind the neck pulldown 210x12 260x8 260x6 210x10
front pulldowns 210x11 230x10 250x8 210x12
seated rows 210x12 230x12 250x10 210x12

Abs

focused on form and kept rest to a minimum

taking today off. weight is 271 today.

Cellardweller
07-26-10, 6:07 pm
Flat bench 225x10 255x8 285x5 185x8
Inc bench 185x9 225x6 225x5 135x12
Dec flye 30x12 x3

Got a good pump.

TheAnima!Packist
07-27-10, 12:19 am
nice job on the chest always love a good pump, its just like a sex sess. Haha

Late, Pack

Cellardweller
07-27-10, 4:51 pm
Close grip BP 135x12 165x10 185x8 205x5
Barbell curls 95x10 105x7 105x6 105x5

V bar PDs 140x12 160x10 180x7 180x10
>supersetted with<
preacher curls 65x12 75x9 85x7 85x6

One arm rev. stirrup PDs 50x10 x3
>supersetted with<
alternate curls 30x10 x3

Got a pump, broke a sweat and done.

Cellardweller
07-31-10, 11:10 am
Hurt my back at work a couple nights ago. My next 2 workouts are back (thickness and then width). It still hurts under my right shoulder blade but I figure I've been sitting on my ass long enough.

Cellardweller
07-31-10, 2:40 pm
Flipped through my training log and it was leg day not back day. I almost skipped legs!

Squats 225x10 255x10 305x5 325x4
Hamstring curls 65x10 75x8 85x7
Leg Ext. 160x10 180x7 200x5

Feeling like myself again. Needed to deload and destress some. Things are back on track and I'm looking for a new routine to try. Loved Routine #5. Learned alot from it. Broke my glass ceilings on alot of lifts by shooting for those 2 reps. If I can't find anything in the next week that I can do from home then I'll probably go back to #5. Maybe add or subtract from it some for variety.

TheAnima!Packist
07-31-10, 2:58 pm
dude, if you missed leg you would have been soooo pisssedddd, I would have. Haha,

Late, Pack

Cellardweller
08-03-10, 1:07 am
seated shoulder press 95x10 135x10 155x5 115x10
bent over rows 135x10 155x8 175x4 135x8
lateral raises 30x10 36x10 40x9 40x8
rear laterals 20x10 26x9 30x7 30x7

ontheEDGE
08-03-10, 10:02 am
seated shoulder press 95x10 135x10 155x5 115x10
bent over rows 135x10 155x8 175x4 135x8
lateral raises 30x10 36x10 40x9 40x8
rear laterals 20x10 26x9 30x7 30x7

Nice job, if you want try going even lighter for more reps on the rear lats with strict form. I've been doing them that way and you really get a sick pump as you feel them working hard. Try not to use your back or much momentum.

Cellardweller
08-05-10, 1:06 pm
Thanks Edge.

Been away for awhile. My son's been in and out of different doctor's offices and we had a 7 hour ER visit the other day. Today we found out he's going to need surgery. He's OK. Nothing serious now but if he doesn't have the surgery he'll have long term dammage.

I'll be back tonight for back and bi's.

Cellardweller
08-12-10, 8:47 pm
What's up Animals? Been around, just haven't posted. Mostly trolling from work. I joined a gym today, the Trenton Athletic Club. http://www.trentonathleticclub.com/ Really it's nothing fancy. It's a big step up from the basement gym though. SPACE!! LOL. There's breathing room and lots of new toys to play with. It's like gym rat Christmas to me. Looking foreward to leg presses and real leg extension and hamstring machines. There's lots of different things for me to do cardio on. My ankle keeps me from running but I can bike and do eliptical trainers. Plus, they've got rowing machines like we trained on on the high school crew team. It's the little things that make you happy. I figure the next week will be more of me getting to know the place and playing with all my new toys, then I'll figure out a plan of attack once I get all that out of my system. Big things coming.

Sprint
08-12-10, 9:07 pm
I remember going from garage dweller to joining an actual gym. Sure at times you'll wish you were back in the cellar (when you're having to wait for some equipment. Thats a bit of a shock to the system) but overall, all that stuff! You'll love it.


Hope your son is doing well, and indeed yourself and all your family.

Cellardweller
08-12-10, 10:50 pm
I'll still be banging it out in the basement gym, but it's going to be cool to be in a proper gym again.

The boy's doing good Sprint. Thanks.

ontheEDGE
08-13-10, 12:16 am
Good to hear about your boy. Also good luck at the new gym - but remember your roots n keep it simple.

Cellardweller
08-13-10, 3:52 pm
Chest/ tri day, I kept to the free weights like a good boy.

Inc bench 185x10 225x7 245x 3 225x4 135x12
flat bench 225x6 245x4 245x5 135x18
inc flyes 30x10 40x10 45x6 30x10

CGBP 135x12 185x5 185x4 135x8
v-bar press down 100x12 120x12 140x10 160x7
rev grip EZ bar Press downs 100x10 x2 120x10 x2
kickbacks 20x10 25x9 25x9

Felt good. Some things are different than home and I have to get used to. It was nice having a rack of dumbells. They only go up to 90 though. Definitly need an iPod. Listening to office music the whole time doesn't fire you up. My biggest complain was that everyone, and I mean everyone, left their shit on the machines, bars and floor. Gonna have to say something if this turns out to be typical. Last thing I need is to break something because some jack off left their shit on the floor and I don't see it.

Sprint
08-13-10, 4:10 pm
Chest/ tri day, I kept to the free weights like a good boy.

Inc bench 185x10 225x7 245x 3 225x4 135x12
flat bench 225x6 245x4 245x5 135x18
inc flyes 30x10 40x10 45x6 30x10

CGBP 135x12 185x5 185x4 135x8
v-bar press down 100x12 120x12 140x10 160x7
rev grip EZ bar Press downs 100x10 x2 120x10 x2
kickbacks 20x10 25x9 25x9

Felt good. Some things are different than home and I have to get used to. It was nice having a rack of dumbells. They only go up to 90 though. Definitly need an iPod. Listening to office music the whole time doesn't fire you up. My biggest complain was that everyone, and I mean everyone, left their shit on the machines, bars and floor. Gonna have to say something if this turns out to be typical. Last thing I need is to break something because some jack off left their shit on the floor and I don't see it.

Good job on the free weights there bro. All those toys, it's tempting to go play on the shiny stuff. Unfortunately the shit being left everywhere is pretty much par for the course, fucking hate it myself. That shit won't fly when I finally open my own gym.
Loving the incline work on the chest, & yup your ipod will become your new best friend.

Cellardweller
08-14-10, 5:59 pm
DB shoulder press 50x12 60x12 70x8 75x5
bent over rows 125x12 135x10 155x10 185x5 135x12
lateral raises 30x10 x3
rear lat raises 20x10 x3

The club was a mess again. Not reracking your weights is like you said in your thread The Secret Sprint, its like fighting for the first parking spot close to the door. You're going to work out, putting your shit back is part of the workout. >sigh<

Sprint
08-14-10, 6:22 pm
At the very least, it's common courtesy. I quite often stay right till the very end at the gym where I work, because it's usually left to the cleaner & receptionists to tidy the weights up & unload bars. I don't mean this as a sexist comment, but they're all lasses who don't exercise & can just about peel a 20kg plate off the floor, with great difficulty. Any dumbells over 22kg can only be rolled across the floor let alone picked up & put on the rack.
Sometimes they'll ask me if I'm staying to help them with the weights, but they don't have to ask because unless I have plans, I do it.
I've been in jobs as a young man where I got left to clean stuff up, & it's actually quite depressing, & that was stuff that wasn't even a physical challenge. A single 17 yr old lass looking at a dozen or so 20kg plates led on the floor, & a bunch more left on various bars plus a couple of dozen dumbells at some 25kg the lightest needing to be racked. I can't just fuck off home and leave her to it.
Although the truth of the matter is I shouldn't have to stay late to help, because there should be nothing to help with.
You never see them leave the stuff though do you? Whenever I'm in the proximity, weights are put away. Walk off for 5 minutes and it's like a tip. Heaven help the poor bastard I see leave his shit out & try to walk off.

Cellardweller
08-16-10, 12:35 pm
Deads 135x10 185x10 225x6 275x4
pulldowns 170x12 180x8 180x4 160x9
seated rows 120x12 140x10 160x10 180x8
T bar row 60x6 x3
EZ bar curls 55x12 75x10 95x5 85x5
preacher curls 55x10 65x4 65x5 55x8
seated alt curls 20x10 25x7 25x7 20x7
Dumbell shrugs 75x10 x3

Taking today off.



At the very least, it's common courtesy. I quite often stay right till the very end at the gym where I work, because it's usually left to the cleaner & receptionists to tidy the weights up & unload bars.

NOBODY cleans up, not even the attendants. That's part of the problem. If the attendants had to clean up then they'd be on people's asses about it. I got the manager's card and email address yesterday. Gonna send a nice message before I start opening my mouth.

ontheEDGE
08-16-10, 3:09 pm
Deads 135x10 185x10 225x6 275x4
pulldowns 170x12 180x8 180x4 160x9
seated rows 120x12 140x10 160x10 180x8
T bar row 60x6 x3
EZ bar curls 55x12 75x10 95x5 85x5
preacher curls 55x10 65x4 65x5 55x8
seated alt curls 20x10 25x7 25x7 20x7
Dumbell shrugs 75x10 x3

Taking today off.




NOBODY cleans up, not even the attendants. That's part of the problem. If the attendants had to clean up then they'd be on people's asses about it. I got the manager's card and email address yesterday. Gonna send a nice message before I start opening my mouth.

Use that anger bro! Take it out on the weights, that way you win no matter what.

Sprint
08-16-10, 6:51 pm
NOBODY cleans up, not even the attendants. That's part of the problem. If the attendants had to clean up then they'd be on people's asses about it. I got the manager's card and email address yesterday. Gonna send a nice message before I start opening my mouth.

Woah, shit I know how messy our place gets with the staff having to clean up at the end of the day. I think I'd have a flip seeing your place if nobody's doing it. Worst thing is it's not asking a lot to put back what you got out. I'm going to stop now cos I'm bordering on a rant.

Cellardweller
08-17-10, 7:37 pm
Leg Press 360x12 450x10 540x8 630x7 270x18
Hack Squat 270x6 180x8 180x6 180x7
Hamstring curls 90x7 90x10 130x10 150x8
Leg Ext. 150x10 170x10 190x8 210x6

Squat cage was busy today but it worked in my favor. Fried my quads on leg press and hack squat machines. I dropped the weight some on the hack squats because I wasn't happy with how deep I was going on that first set. Hitting my quads a little different should help bring up my squat some too. I was walking funny out of the gym today.

Gym was busier today with a more mature crowd and some bigger brothers hitting it. Usually I like it more to myself, but I was pumped up by the atmosphere of everyone doing their thing.

I sent a pleasant email to the manager today about the mess. We'll see what happens. Today it wasn't so bad, probably because there were less teens hanging out.

TheAnima!Packist
08-17-10, 9:25 pm
Going back to the cleaning up, dude I know what you mean, we have an inside/outside gym and even the personal trainers will take stuff outside to train their money and not bring the shit in, jeez. I want to say to em, in a nice way, what the hell are you getting paid for ya jackwagon!! Anyway, nice leg day totally agree, I think that when the squat rack in being used up for a min thats divine intervention. Gods like you need to work on them quads first, friem up!!

Late, Pack

Sprint
08-18-10, 8:41 am
One of the PT's at my old gym picked up an aerobics step & actually threw it to one side cos it was in his way. Note he didn't throw it anywhere useful, like neatly against the wall as you may have expected, seeing as it being left in the middle of the room was the reason for it being in his way. Nope, he just threw it to another part of the middle of the room. He's well known in the area (altho not at that gym, there he's almost worshipped) as being a complete nob, known more for being a sleaze to the gym bunnies & injuring clients than he is for results.
I wouldn't let any of my colleagues get away with that behavoir. You never see anybody leaving the shit out tho do you. Well, not at my gym. It all seems to happen by itself.

You know what really boils my piss? When people leave their empty drinks cans/bottles lying around. Finish it, throw it on the floor, WALK PAST THE FUCKING BIN & not even think about tidying up their shit. It's a lack of common courtesy. Or even common sense.

Ok now I am ranting. Last time I caught myself when I was borderline. I'll stop now.

TheAnima!Packist
08-18-10, 9:17 am
yea Cellard don't let us do this to your thread bro, we are totally blowing it up, haha. Anywhayyyyyyy, Cellard ya doing good man, get busting those numbers.

Late, Pack

haha boils my piss....thats great

Cellardweller
08-18-10, 6:42 pm
Had to take my son for a test today, so today ended up being (a much needed) off day. We assaulted BD's Mongolian BBQ afterwards Animal style.

The gym manager replied to my email. He's lighting a fire under his staff and wants me to recontact him in a week and report any changes.

Cellardweller
08-19-10, 5:14 pm
Inc bench 185x10 225x7 245x3 245x2 135x10
flat bench 225x7 245x5 265x4 135x12
close grip BP 135x10 155x7 185x4 135x10
V bar PD 90x 8, 6, 7 70x8
EZ PD 70x7, 7, 8
kickbacks 20x10 25x10 30x9

Weighed in at 263 this morning. I lost 8 pounds. The only thing I'm really doing different is 15-20 min of interval training on a bike post workout. Not complaining.

Wanting that 245 set on incline bench to be more like 5-6 reps. I'll get there.

Gym was much cleaner today. I even saw the attendant putting balance balls away. :)

Sprint
08-19-10, 7:53 pm
Awesome. It's always nice to know your gym actually has a floor.

Hope your son's ok bro.

ontheEDGE
08-19-10, 8:29 pm
nice job on the 8 lbs bro, and you got to love the interval training. Mix it up if you get sick of the bike. Nothing like diet to change that weight though.

Cellardweller
08-20-10, 4:34 pm
deads 135x10 225x9 275x6 295x2
DB shoulder press 55x10 65x10 75x8 80x7
Lateral raises drop sets 35x10, 25x8 15x6
35x8, 25x6, 15x4
30x6, 20x5, 10x4
Chest supported rows 90x10, x8, x5
rear lat raises 20x10 15x8 15x8
BB shrugs 135x10 185x10 225x10

After hitting 275x6 on the deads, something switched on in my head. It became a war today. I put 2 10's on that bar making it 295 and I paced back and forth staring it down. I think I was scaring the teens who were working out in there with me. After banging out that 295x2, I moved on to dumbell presses. Again, I would grab my bells and stare them down until I banged them out. I was going to do seated laterals but after bringing the bells over from the rack the iron gods spoke to me. They said that "there is a reason for dumbell racks." I started grinning and started doing the drop sets. I don't think those kids ever saw anyone workout like that. Hell, I'm the only one I've ever seen doing deads there so far. It was a good day.

Deads were on my shit list from the beging of my Journey. When I started Taking Out the Trash, my best was 204x4. Today was a PR for that 295x2. This is why you have a Journey. When you stand on a hill you can look back and see where you came from.

Edge I'm loving the bike at the moment. I make it a challenge every time. I'm working my way up cardio wise so I can take on those rowing machines like I did in high school.

ontheEDGE
08-20-10, 8:17 pm
Great work man! That must have felt great banging out those deads. Keep scaring those kids!

Cellardweller
08-21-10, 4:14 pm
I have to laugh reading that last post of mine. I was fired up. Woke up late today so I'm taking off. I have to go back in tonight. Fridays suck. I get a stretch of days off and start sleeping normal and then BAM, I have to stay up all night again. Tomorrow I'll hit the rest of my back.

TheAnima!Packist
08-21-10, 6:35 pm
Hey at least with someone that has your schedule you can still bust it out like the animal you are, keep up the hard work and you will be at your 245 in no time.

Late, Pack

Cellardweller
08-25-10, 12:11 am
Pulldowns 140x12 180x8 180x8 180x4 140x4
seated rows 140x10 160x8 180x8 180x7
T-bar rows pronated grip 90x8 90x10 90x7 90x5

alt. curls 30x10 35x10 40x7 30x7
ez curls 55x12 70x8 90x4 55x10
preacher curls 55x7 65x4 55x4 55x5

Sprint
08-25-10, 7:07 am
Pulldowns 140x12 180x8 180x8 180x4 140x4
seated rows 140x10 160x8 180x8 180x7
T-bar rows pronated grip 90x8 90x10 90x7 90x5

alt. curls 30x10 35x10 40x7 30x7
ez curls 55x12 70x8 90x4 55x10
preacher curls 55x7 65x4 55x4 55x5

Good, solid & simple. Going well bro, keep it up.

ontheEDGE
08-25-10, 1:16 pm
Good back n bi day, curious as to how your liking the gym in comparison to the cellar.

Cellardweller
08-25-10, 3:22 pm
Today was a holy day. Leg day. True iron warriors never miss leg day. I love leg day. I don't know if its the pain or just plain old walking funny for a while after some heavy shit, but I love it. If I start a new journy it'll be called "Quads of Death" LOL. I want me some quads ripping out of my shorts!!!

Squats 185x10 225x10 275x8 315x5 365x2 (yeah baby! )
Leg press 405x10 495x10 585x7 315x10
Ham curls 90x12 130x8 130x8 130x6
Leg ext 150x10 170x10 190x10 210x7

Abs

Since it's the sabbath, I have to confess that yesterday wasn't so hot. I wasn't focused and I had started my son on a 4 days split. I had modified Routine #6 (I think) for him since he's just starting. I'll post it later. Maybe in the training section for comments. In between sets I was coaching him on form and testing him for how much weight to use. He finished before me and basicly hovered around me and kept going "how many more are you doing?" We have a talk coming.


Good back n bi day, curious as to how your liking the gym in comparison to the cellar.

I'm loving the new gym. It's probably the "softest" gym I've ever belonged to though. I got lots of looks today after doing those squats. I love the space. I love getting out of the house. My workouts don't take as long since I'm not making my own dumbells up betweens sets or loading weight on my pulldowns. Just move the pin. I got the place cleaned up too. Which reminds me I need to email the manager back. Thanks for asking.

Cellardweller
08-27-10, 4:20 pm
flat bench 135x10 225x10 275x7 315x2 x2 135x16
inc bench 135x10 185x6 205x5 225x4 135x11
cable cross overs 40x10 50x6 x2 40x8
inc flyes 30x10 x3

v-bar PD 80x10 90x8 90x7 70x10
ez bar PD 70x9 80x9 80x7 70x8
smith mach. CGBP 135x10 165x5 165x6 135x9
kickbacks 20x10 x3

Changed the order of things today. I was kicking myself on the 315 bp. was shooting for 4. I've done 325x3 so WTF? The smith machine CGBP felt wierd. Usually it's first in my tricept line up so I thought they'd be a bitch but didn't really feel it. Sticking to free weights next time.

Cellardweller
08-27-10, 4:37 pm
Yesterday I ordered my 3rd Animal T, the black baseball hat and a skullie for my beautiful shaved head LOL. Gotta rep the Animal.

ontheEDGE
08-27-10, 7:19 pm
Yesterday I ordered my 3rd Animal T, the black baseball hat and a skullie for my beautiful shaved head LOL. Gotta rep the Animal.

Nice, order flex or pm from bodybuilding.com and you'll get a L (I believe) white animal T to add to your stash. I got the flex already- the T is on back order but still a good deal.

That's great that your enjoying the new gym. Keep pounding!

Cellardweller
08-28-10, 2:50 pm
deads 135x10 225x10 275x4 295x3
Dumbell Shoulder press 55x12 65x10 75x8 80x4
T-bar row 90x12 100x10 110x7 120x6
lateral raises 25x12 35x10 35x8 30x8
rear laterals 20x10 15x10 20x10
front laterals 15x10 15x6
BB shrugs 135x12 225x10 315x4 225x10

Wasn't feeling it today. grip failed on 315 shrugs. Still fried my shoulders. The last week I was rocking. Maybe for the next week I'll focus on reps and form to give myself a break and come back strong the week after.

Cellardweller
08-30-10, 3:26 pm
pulldowns 160x12 x10 x8 140x8 x8
seated rows 140x12x4
t-bar rows 90x10 x4
DB rows 60x10 70x7 70x9 70x5

alt curls 30x10 x3
ez bar curls 55x20 75x10 85x6 85x4 55x12
CG ez bar curls (standing) 55x15 65x10 75x8 55x12

Abs

Uninspired today. Wasn't pushing it, went for reps and form.

Sprint
08-30-10, 3:30 pm
pulldowns 160x12 x10 x8 140x8 x8
seated rows 140x12x4
t-bar rows 90x10 x4
DB rows 60x10 70x7 70x9 70x5

alt curls 30x10 x3
ez bar curls 55x20 75x10 85x6 85x4 55x12
CG ez bar curls (standing) 55x15 65x10 75x8 55x12

Abs

Uninspired today. Wasn't pushing it, went for reps and form.

Uninspired bro? You gotta keep showing them youngsters the way home. Remember where you came from, you didn't get this far without giving it the beans.

Cellardweller
08-30-10, 3:37 pm
I went to a family reunion yesterday and spent too much time in the sun, not enough water and naturally food was off. Dragged a little today. Next up is legs. Getting myself psyched for destroying my quads already. :) Thanks Sprint.

Sprint
08-30-10, 3:41 pm
Thank me by blasting those wheels bro.

TheAnima!Packist
08-30-10, 5:41 pm
Yea stay on hydration at least, thats the major lead to muscle tearing that you don't want.

Late, Pack

Sprint
08-30-10, 6:50 pm
Yea stay on hydration at least, thats the major lead to muscle tearing that you don't want.

Late, Pack

And affects the 'pump'

TheAnima!Packist
09-01-10, 11:53 am
pulldowns 160x12 x10 x8 140x8 x8
seated rows 140x12x4
t-bar rows 90x10 x4
DB rows 60x10 70x7 70x9 70x5

alt curls 30x10 x3
ez bar curls 55x20 75x10 85x6 85x4 55x12
CG ez bar curls (standing) 55x15 65x10 75x8 55x12

Abs

Uninspired today. Wasn't pushing it, went for reps and form.

Sometimes it pays to practice form and execution for refreshing. If you go explosive all the time you will forget form, unless you have been lifting since Arnold's time. Ha

Late, Pack

Cellardweller
09-01-10, 9:06 pm
Yesterday

Leg Press 315x15 405x12 495x12 585x10 675x6
Hack Squat 225x8 x4
Ham Curls 90x15 130x11 150x9 170x6
Leg Ext 150x13 170x10 190x10 210x7
Standing Calf Raises 200x20 x3

Don't usually do calves. I have huge calves from walking on my toes LOL. I thought working them might help strengthen my bad ankle. Been thinking of switching off the bike and maybe do the eliptical for awhile and started worrying about my foot again.

Tune in next time when Cellardweller takes on chest and tri's. Be astounded by amazing feats of strength! Thrill to the grueling pulse pounding, blood curdling action! Stay tuned for big things to come!!!

Sprint
09-02-10, 3:49 am
Tune in next time when Cellardweller takes on chest and tri's. Be astounded by amazing feats of strength! Thrill to the grueling pulse pounding, blood curdling action! Stay tuned for big things to come!!!

Make it count bro!!

Cellardweller
09-03-10, 12:02 am
flat bench 135x5 225x10 275x8 315x3 315x2 135x20
inc bench 135x9 185x7 205x4 225x5 135x12
cable x-overs 40x15 50x9 50x5 40x8
inc flyes 30x10 35x10 40x9 45x8

cgbp 135x10 155x7 155x7 135x9
v-bar pd 80x10 80x7 70x7 70x5
ez bar pd 70x8 70x7 60x9 60x8
kickbacks 20x10 x3

abs

Shooting for 4 on 315 bench, got 3. I wasn't going to give up on that so I asked a random guy for a spot. I got 2 and knew it wasn't going for 3 and just racked it. Still got one rep more than last week. I usually prefer to work out alone and hate asking for spots. As soon as you falter a bit they always just heave the bar back to the rack. I want to fight it out. That's when a good partner comes in.

TheAnima!Packist
09-03-10, 12:05 am
Good God, bustin the short stacks on the bench. Way to go brother. I can't wait to see the never ending pancake session. Haha.

Late, Pack

Cellardweller
09-03-10, 12:44 am
I'm not quite back to where I was 5 years ago. I used to get 315 x5 on my own. Getting there. Overall, I'm much stronger. I have to thank Animal and the Forvm for that. Doing things a little different than I used to. Definitely eating better. Seeing some nice thickness coming out. My chest always was a strong point for me, but I'm bringing up body parts that always sucked. It's awesome when you take a weakness and crush it. I have to thank you guys who hang out here with me and everyone else on the Forvm.

All right, enough warm fuzzy shit! Back to work!!!

ontheEDGE
09-03-10, 12:59 am
Your doing great bro, keep up the hard work. I know how hard it is to be 100% focused every workout but it happens. Just try to recognize it early and snap out of that shit! It your time when your at the gym, enjoy it.

Sprint
09-03-10, 8:16 am
Shooting for 4 on 315 bench, got 3. I wasn't going to give up on that so I asked a random guy for a spot. I got 2 and knew it wasn't going for 3 and just racked it. Still got one rep more than last week. I usually prefer to work out alone and hate asking for spots. As soon as you falter a bit they always just heave the bar back to the rack. I want to fight it out. That's when a good partner comes in.

A good partner is hard to find. That said, you can teach somebody how to be an effective spotter. My old training buddy hadn't even touched a weight when we met & I got him into it. He just took my lead when I was spotting him (just a slight touch to get past a sticking point usually, and making sure he wasn't going to end up wearing the iron on his face)
now he's an awesome spotter.

Just don't be afraid to tell them if they took too much off, show them the difference when you spot them & they'll understand pretty quickly & thank you for boosting their own workouts.
I trained on my own for years, & it was weird training around people for a while let alone with them, but now that I've experienced having a really good spotter, my old partner is the only reason Im still shelling out for membership at my old gym cos he can't get to where I work. I go back there usually once a week for a session with him.

Get that random guy next time, & just work on it. Spotting is all about communication after all, whether it's verbal, just a grunt, or visual. When I do catch a session with my buddy, and I hit a sticking point he gets hands under the weights but hesitates for a second to see if I can push through by myself, all done non-verbally.

Cellardweller
09-03-10, 11:18 am
I call it pinky sauce. :) I like my spotter to just use his pinky fingers to assist me. When you have 315 on a bar and you tell someone to just use their pinkies you get some awesome looks on their faces.

Sprint
09-03-10, 12:29 pm
My training buddy would more than likely take that the wrong way. "Gimmie some of that pinky sauce". His mind resides firmly in the gutter, it's best not to risk it...

TheAnima!Packist
09-05-10, 4:57 pm
I call it pinky sauce. :) I like my spotter to just use his pinky fingers to assist me. When you have 315 on a bar and you tell someone to just use their pinkies you get some awesome looks on their faces.

Pinky Sauce...When a guy is having sex with his girl and right before he pulls out he pours applesauce all over her butthole and has an evil laugh.

Late, Pack

Cellardweller
09-06-10, 7:33 pm
I think my dreams of an Animal Legacy Cellardweller "gimmie some pinky sauce" T-shirt have officially been crushed LOL.

Sprint
09-06-10, 7:47 pm
I think my dreams of an Animal Legacy Cellardweller "gimmie some pinky sauce" T-shirt have officially been crushed LOL.

It's kinda growing on me...but Im still not going to risk it.

Aforementioned training partner text me earlier asking my opinion on which hair removal cream he should use on his nuts...

A pinky sauce t-shirt would be a red rag to a bull with that dude.

Cellardweller
09-07-10, 1:45 pm
BB shoulder press 95x5 135x10 155x7 175x4 135x5
rows 90x10 100x10 110x7 110x5
side laterals 25x10 30x10 30x10 25x7
rear laterals 15x10 x4
front laterals 15x10 15x6 15x6 15x10 extra rest before last set, rt shoulder started bothering me

alt curls 30x10 35x10 40x8 40x6
preachers 55x11 65x8 75x7 75x6
naked olympic bar x20 x15 x12 x15
hammers 20x10 x3

Rolled my left ankle on a small black medicine ball left under a bench today. Had it out with the manager. His response was "that's why I have alot of insurance."

Sprint
09-08-10, 8:08 am
Workout's looking nice & solid.

Hope the ankle's ok bro.

Cellardweller
09-08-10, 10:49 pm
If it was my right ankle I'd be having problems. That's what set me off.

Yesterday was a 24 hour day for me. On the way home from work I got a call that my grandmother was taken in to the ER for a fall, so I turned around and went back in to hang with grandma. She's OK. Then my daughter called and her car broke down. I think I got a whole 5 hours of sleep. Tonight after I ate I thought screw this, I'm going to the basement and doing some deads. I think the deads ended up doing me. Got a half ass back workout in anyway. Taking tomorrow off for sure.

Sprint
09-09-10, 7:58 am
Rough day & still got some lifts in, I take my hat off to you buddy.

Cellardweller
09-11-10, 6:20 pm
Squats 135x5 225x10 275x8 315x4 135x10
Leg press 405x 12 495x8 585x5 315x12
Leg ext. 150x10 x3
Leg curls 90x12 110x10 110x10
Standing calf raises 200x20 240x13 200x15

Naked Olympic bar 45x25 45x20 45x15 45x16

Still not tip top today but I got it done. Rt ankle was feeling it on the calf raises so I stopped when I felt pain. Got 66 reps in 4 sets doing Bambam's 100 reps with a naked bar. I think I'm going to keep this on a leg day. I'll get there. Bicepts are officially at the top of the shit list now. Bringing them up.

Cellardweller
09-12-10, 5:33 pm
flat bench 135x5 225x10 275x8 315x2 135x10
inc bench 135x5 185x8 205x5 225x4 135x10
cable x-overs 50x10 50x7 40x6 40x6
inc flyes 40x10 50x6 50x5 40x7

cgbp 135x10 155x7 155x6 135x6
v-bar pd 80x8 80x6 70x8 70x8
ez bar pd 70x9 70x9 60x7 60x7

More or less the same as last week. Still feeling off, but got a good pump today. A guy from work came in today and his friend told me I looked like an animal before we got introduced. I had my iconic red Amimal T on today. He asked me about my arm workout which I thought was funny having posted last night that arms on top of my shit list.

TheAnima!Packist
09-13-10, 12:38 am
Good ol' 315 ey? Get that woman off of ya!!!!

Late, Pack

Cellardweller
09-15-10, 12:30 am
Deads 135x10 225x10 275x5 295x2
DB shoulder press 60x10 70x10 80x6 60x8
Bent over rows 85x12 95x12 105x10 125x6 85x10
Laterals 25x10 25x10 25x9 15x8
Seated rear laterals 15x8 x4
front laterals 15x10 x4
DB shrugs 75x10 85x10 95x10 95x10

Focused on form, pausing at the top of my movements. Good work today.

Cellardweller
09-15-10, 2:14 pm
Dumbell rows 50x12 65x10 75x8 80x5
seated rows 140x12 140x10 x3
chest supported T-bar rows 90x10 x4
front pulldowns 140x9 120x9 100x10 120x10
behind the head PDs 120x7 100x10 100x10

BB curls 65x10 75x8 75x7 75x6 65x7
preachers 55x8 x3 55x6
reverse grip EZ bar 35x10 45x8 45x7 45x7

"flipped" my back workout today. Did rows at the top and pulldowns last. Had to give up poundage for reps on the pulldowns. Felt like retreating.

Sprint
09-15-10, 6:55 pm
Always good to mix things up bro. Keep your eyes on the prize.

Cellardweller
09-16-10, 9:46 pm
Thanks man. Today off, tomorrow legs.

Cellardweller
09-17-10, 5:35 pm
Squats 135x5 225x10 275x7 295x4 225x7
Hack squats 225x8 x3 225x5
leg curls 90x20 130x10 150x10 150x8
leg extensions 150x10 170x10 190x9 210x8

Naked O-bar curls x30 x20 x18 x15 for 83 reps


Was feeling my low back during all leg lifts. Probably should have taken today off too, but I'm working 3 12's in a row and wanted to get it in. Last week I got 66 reps on the naked olympic bar curls. 17 more this week.

Sprint
09-17-10, 6:00 pm
Getting closer to that 100 with the naked bar there bro.

Nail it next time. It's yours, you just gotta take it.

Cellardweller
09-20-10, 9:45 pm
Flat BP 135x5 225x10 275x7 315x3 225x7
Inc BP 135x10 185x7 205x6 225x4 155x7
Cable x-overs 50x9 40x10 40x6 30x7

CGBP 135x10 155x7 175x5 135x6
V-bar PD 80x7 70x8 70x6 70x4
Skull Crushers 65x8,6,5,5

Felt great today. Had 2 days off and came back strong today. I hardly rested between sets on the flat bench.

Still have that goose egg on my left elbow but it hasn't bothered me in a long time. Last week it felt like I bruised my left knee. The tenderness went away but now I have some swelling there too. No pain. I have a doctor's appt for next week to have all this joint swelling checked out. So I gave the skulls a try to see what happens. The elbow swelling originally began with skulls. No pain today. We'll see.

Cellardweller
09-20-10, 10:59 pm
Tomorrow is my son's surgery so off tomorrow.

Sprint
09-21-10, 5:50 am
Tomorrow is my son's surgery so off tomorrow.

That's things in perspective right there.

Wishing him, you & all your family the best bro.

Cellardweller
09-24-10, 11:40 pm
Tyler's surgery went fine. Pulled another 24 hour day tuesday but managed to get a workout in.

Tuesday

Deads 135x5 225x10 275x7 295x2 275x3
Shoulder press 135x10 155x7 175x5 135x7
Side laterals 25x12 30x9 30x7 20x10
Seated rear laterals 15x10 then drop sets 20x8 15x6 10x5, 20x10 15x6 10x3, 15x10 10x8 5x5

Front raises 15x10 15x10 20x10 20x10
DB shrugs 75x15 85x15 95x12

Cellardweller
09-25-10, 1:22 pm
finally finished bac today

front PDs 140x12 140x10 160x7 140x9
behind the head PDs 120x8 100x10 120x8
BB rows 65x12 105x12 125x10 145x8
seated rows 120x10 x3
DB rows 65x8 65x8 75x6 75x6

I'm almost embarrassed to post this, but...

BB curls 65x12 75x10 85x7 85x3 dropped 20lbs and got 65x5
preacher curls 65x10 75x5 75x4 65x7
alternat curls 30x10 35x8 35x7 30x7


I've noticed I've been starting off full tilt with hardly any rest between sets the last couple weeks. At first I thought that was good, but now I'm noticing that I run out of steam half way through. Either I need to slow it down or just hit one body part per session. Sleep has been an issue this week too.

Sprint
09-25-10, 3:23 pm
finally finished bac today

front PDs 140x12 140x10 160x7 140x9
behind the head PDs 120x8 100x10 120x8
BB rows 65x12 105x12 125x10 145x8
seated rows 120x10 x3
DB rows 65x8 65x8 75x6 75x6

I'm almost embarrassed to post this, but...

BB curls 65x12 75x10 85x7 85x3 dropped 20lbs and got 65x5
preacher curls 65x10 75x5 75x4 65x7
alternat curls 30x10 35x8 35x7 30x7


I've noticed I've been starting off full tilt with hardly any rest between sets the last couple weeks. At first I thought that was good, but now I'm noticing that I run out of steam half way through. Either I need to slow it down or just hit one body part per session. Sleep has been an issue this week too.

Pleased to hear the most important part is going well & the family is ok.

Time to start working back to normaility, once you get there, everything will settle down again.

How's those 100 curls with a naked bar coming on?

Cellardweller
09-28-10, 8:23 pm
Squats 135x5 225x10 275x9 315x6 335x4
Leg Press 405x10 495x7 585x5 585x4
Leg Ext. 150x12 170x9 190x7 190x5
Ham Curls 110x12 130x10 130x9 130x8

Naked O-bar Curls 86 reps in 4 sets. meh.

Wasn't feeling it today and exploded my squats!!! Got the next couple of days off and getting back on track here.

Sprint
09-28-10, 8:52 pm
Squats 135x5 225x10 275x9 315x6 335x4
Leg Press 405x10 495x7 585x5 585x4
Leg Ext. 150x12 170x9 190x7 190x5
Ham Curls 110x12 130x10 130x9 130x8

Naked O-bar Curls 86 reps in 4 sets. meh.

Wasn't feeling it today and exploded my squats!!! Got the next couple of days off and getting back on track here.

Back in the groove bro. Keep those eyes on the prize.

100 reps just around the corner!!

Cellardweller
09-29-10, 7:39 pm
Flat BP 135x5 225x10 275x7 315x3 225x7
Decline BP 135x5 185x10 225x7 245x5
Incline BP (smith) 135x10 205x7 245x4 205x5
CGBP 135x10 155x7 175x5 135x7
Skull Crushers 65x10 75x7 85x5 65x9
V-bar PD 70x7 60x8 60x7 60x7

Got an awesome pump today. Did all presses today for something different. Loved the pump so much I might do the same next week. Did skulls again this week. Elbow didn't bother me. Also saw the doc today. He drained about 20ml of fluid out of my elbow and shot me up with some steroids in the joint. He thinks I have an old injury to the cartlidge in my elbow and working out just irritates it. Then he told me not to push it. I just hit 315x3 for the second week in a row. 4 reps are coming up. My squats are coming up and so are my deads. There is no way I'm not going to push it. Hard and heavy is the name of the game.

Sprint
09-30-10, 8:53 am
As soon as I read "Then he told me not to push it" I thought there's no way you'll be holding back!

Cellardweller
09-30-10, 2:36 pm
shoulder press 135x10 155x8 175x5 135x7
bent over rows 95x12 115x12 135x12 145x7

front raises 15x10 15x10 15x10 15x10
S.S. with
lateral raises 15x10 15x8 15x9 15x10

seated rear laterals 15x10 x4
S.S. with
lateral raises 15x8 15x8 15x8 15x6

upright rows 45x12 65x12 85x10 105x6

Sprint
10-01-10, 7:44 am
shoulder press 135x10 155x8 175x5 135x7
bent over rows 95x12 115x12 135x12 145x7

front raises 15x10 15x10 15x10 15x10
S.S. with
lateral raises 15x10 15x8 15x9 15x10

seated rear laterals 15x10 x4
S.S. with
lateral raises 15x8 15x8 15x8 15x6

upright rows 45x12 65x12 85x10 105x6

I like supersetting with shoulders, how did you feel with that?

Cellardweller
10-01-10, 5:31 pm
Deads 135x5 225x10 275x8 315x2 315x1
Pulldowns 140x12 160x10 160x8 160x7
seated rows 120x12 140x10 160c8 160x7
DB rows 65x8 75x7 75x6

BB curls 65x10 85x9 95x6 95x4
Preachers 55x8 65x6 75x4 45x10
alt curls 25x10 30x10 35x9 40x6

Shoulders were fried Sprint. I think I was a little conservative on my weight though. Next week I'll push it more.

Today my left hand failed me again on deads. I KNOW I had at least 4 in me for 315. I just couldn't hold on to the damn bar. My left elbow gave me problems on the preachers too. It worked out on the alt curls but I tried to finish up with reverse grip BB curls and it started sucking again. I just had a bunch on needles in there a couple days ago so maybe next week will feel better.

Progress check:
Seeing gains in my upper body. Definitly getting bigger. Thighs are thickening too. Strength is up. I've started a STAK cycle. Still taking Torrent with a scoop of Ultra Whey Pro post WO. Real Gains at 5am at work. I've been using Shock Therapy for about a month now. Helps since I usually work out after I get up. Now I'm experimenting with Uni Liver. It's cheap and everyone swears by it. Diet has been better lately. Weighed 261 lbs at the doctor's the other day. So lost a couple pounds. Need to stop talking about it and actually start working on that grip problem. Also need to stop talking about changing my split so guns get the love they need. Smash the weakness and turn them into strengths.

Cellardweller
10-07-10, 9:18 pm
Squats 135x5 225x10 275 x8, x7, x6 225x7
Leg Press 405x10 495x10 585x5 405x9
Leg Curls 110x10 130x8, x7, x6
Leg Ext. 150x10, x10 170x10, x6

Working and fighting a cold the last few days. Felt resting and getting sleep were priority.

Today was one of those days where life belts you over the back of the head. Once the black clears, all you can see is red. Thank God for the iron. Sometimes grabbing that bar and belting out set after set is the only way you can feel in control. Punished myself in the power rack today. Heavy squats. After that 3rd set of 275 I took two steps and almost fell over. Pain is your friend.

braves561
10-07-10, 10:57 pm
Nice squatting. Throwing around plates like a beast.

Cellardweller
10-08-10, 3:21 pm
Thanks Braves.

Flat Bench 135x5 225x10 275x7 295x4 295x3 225x6
Dec. Bench 185x10 205x7 225x6 245x4
Inc Bench 185x8 205x5 245x3 135x10
CGBP 135x10 155x7 175x5 135x7
Skulls 65x10 75x7 85x6 then a drop set 85x4 75x3 55x4 35x7
V bar PD 60x10 70x6 70x6 60x8
Rope PD 40x12 50x10 50x9 60x8

Cellardweller
10-11-10, 5:35 pm
deads 135x5 225x8 275c6 275x1 WTF??!!!
shoulder press 135x10 155x9 175x5 155x5 135x6
bent over row 115x12 135x12 155x10 155x9

front raises 15x10 x4
S.S. w/
side laterals 20x10 20x7 20x7 20x8

seated real lat. 15x10 15x8 15x8 15x8
S.S. w/
side laterals 15x8 15x7 15x6 15x6
DB shrugs 80x12 95x10 95x10

I don't know what the hell happened with those deads. Diet the day before was awesome and I got like 10 hours of sleep, but felt weak as hell pulling that bar.

Cellardweller
10-11-10, 5:40 pm
DB rows 65x12 75x10 80x8 85x6
seated rows 120x12 140x12 160x10 160x8
pulldowns 120x11 140x8 140x8 140x8
pulldown drop set 140x7 120x5 100x5 90x5
reverse grip pulldowns 120x10 120x10 140x5 140x5

BB curls 65x10 85x8 105x3 85x6
alt curls 30x10 35x10 40x7 40x5
hammer curls 30x6 25x9 25x8 25x8
preacher conc curls 25x10 30x5 30x5 25x7

braves561
10-11-10, 8:01 pm
Strong workouts!

TheAnima!Packist
10-11-10, 8:17 pm
deads 135x5 225x8 275c6 275x1 WTF??!!!


Thats the body going ummmm we need a break from the deads. haha, whats up cellard? Been a min, good to hear the son's doing alright. Keep up the good work, are you getting your rest days in? And those 24hr's are going to catch up with you, so watch em.

Pack

Cellardweller
10-12-10, 7:54 am
Strong workouts!

Thanks man.


Thats the body going ummmm we need a break from the deads. haha, whats up cellard? Been a min, good to hear the son's doing alright. Keep up the good work, are you getting your rest days in? And those 24hr's are going to catch up with you, so watch em.

Pack

Machine had some iron wisdom to share on that dead set. It's not happening again. Actually, I just got off work and have to stay up to take my son back for an out patient procedure this morning. I'll be sleeping later. Ya gotta do what you gotta do.

TheAnima!Packist
10-12-10, 8:10 am
Machine had some iron wisdom to share on that dead set. It's not happening again. Actually, I just got off work and have to stay up to take my son back for an out patient procedure this morning. I'll be sleeping later. Ya gotta do what you gotta do.

Ya ya, I know. Trust me waking up at work at 4:30, downing 3 cups of coffee just to unload a truck full of T.V.s, Refrigerators, Ranges, Washers, and Dryers then going to 2:30p.m. working still then trying to go to the gym. Bleh...

Pack

Sprint
10-12-10, 9:03 am
Looking good bro. How are those 100 reps on the naked Olympic bar coming on?

I added some 100reps on Tricep pressdown the other day right after the bicep curls.

HUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUGE pump.

Couldnt shower/dry myself properly afterwards.

TheAnima!Packist
10-12-10, 6:10 pm
Looking good bro. How are those 100 reps on the naked Olympic bar coming on?

I added some 100reps on Tricep pressdown the other day right after the bicep curls.

HUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUGE pump.

Couldnt shower/dry myself properly afterwards.

haha can't reach up to the head, gatta bend down instead of reaching up, hate it but its for the good of the muscle..

Pack

Sprint
10-12-10, 7:08 pm
haha can't reach up to the head, gatta bend down instead of reaching up, hate it but its for the good of the muscle..

Pack

Thats it dude!

TheAnima!Packist
10-12-10, 8:33 pm
I am to the point I can't reach the rhombiods on my back

Pack

Sprint
10-13-10, 8:20 am
I am to the point I can't reach the rhombiods on my back

Pack

Keep stretching to ensure you can reach when you're not pumped. Mobility & flexibility just as important as size & strength.

Cellardweller
10-13-10, 8:17 pm
You guys crack me up. I sometimes get cramps in my upper chest in the shower. That's some of the worst pain ever. I get bad forearm cramps after my bicept work out too. I dread answering the phone on bi day.

Well, I was up from 10am to 1130pm the next day. I managed to eat pretty good somehow too. I got nine hours of sleep and it was leg day. It was a great day.

squats 135x5 225x10 275x8 275x7 315x5 315x2 225x7
hack squats 225x7 225x7 275x5 275x7
leg curls 110x12 130x10 130x10 150x6
leg ext 150x10 150x10 150x10 170x6 170x6

Naked O-bar curls 91 in 4 sets. I did a 5th set of 9 just to make it 100, but my goal is to get them in 4. I thought about doing a set of 100 with 135 for my squats today, but after I got in the power rack it seemed like a crime not to go heavy.

braves561
10-13-10, 8:58 pm
very strong squatting and nude bar curling

Cellardweller
10-19-10, 5:50 pm
Thanks Braves. Legs have been getting stronger.

Had a couple workouts since the boards went down. I also followed up with the doctor.

Maybe you guys can help me out with something. EVERYONE in my family is diabetic. Everyone. I am not. I'll be 38 this December. I was 240 when I stopped working out and was pushing 280 when I started back. I've been kicking it for 2 years now and have lost 20lbs and my strength is climbing. At about 270 I was 23% BF. I haven't measured lately. The doc asked me if I was fasting before he drew my blood. I actually had 2 meals in already. He said my sugar was actually low, but he wants to put me on an oral diabetic med anyway because it would make me more sensitive to my own insulin and help me loose weight. I've worked so hard to be healthy, strong and to not be sick and he wants me to take the meds anyway. I kinda felt defeated, but then I thought it might not hurt. I don't know if I should do it. I know insulin plays a role in muscle development. I had planned to keep strength training until my birthday (Dec 30) then step up the cardio, cut out some carbs and try to cut down some. He wants to see me in January again. Part of me is courious to try it and the other part of me is pissed at the suggestion and just wants to bump up my plans to cut and show him what a dedicated Animal can do. I know this is up to me and I'm not expecting anyone to make a decision for me, but I wouldn't mind some input.

I also fucked up my left elbow again. I was pushing this 400lb guy around in a cart at work and the next day it was hurting, swollen and red. I've taken a couple days off lifting and am seeing how it goes.

Cellardweller
10-20-10, 5:46 pm
This is fucked up. I'm already losing weight. I'm stepping it up and making it a priority. I'm not taking any meds I don't need. I'm not some bitch who's ass is glued to the couch with a bowl of ice cream watching Dancing with the Stars. I'm going to do it my way and I'm going to show him what a man can do. Pills my ass. I don't need no fucking crutch.

Elbow's fucked up. Looks like a golfball strapped to my elbow. I hit it today anyway. Didn't hit the ground running but I got a pump.
Back/ Bi's

Pulldowns 120x15 140x8 160x8 160x6 120x9
reverse grip PD's 120x10 x4
seated rows 120x15 140x12 160x8 120x11
DB rows 55x10 65x8 75x6 55x10

Seated alt curls 25x7 25x10 30x9 30x8 20x10
EZ bar 21's 55lbs x2 45lbs x2
Preacher curls 55x8 55x9 55x7

korinek00
10-21-10, 10:45 am
That's the right attitude. Show that doc what a man, what a fucking Animal is capable of.

Cellardweller
10-21-10, 6:31 pm
That's the right attitude. Show that doc what a man, what a fucking Animal is capable of.

Thanks for the support brother. I'm still pretty fired up about all that. I guess insulted might be a better word. I't on. I'm losing 20 or more pounds by the time I see him in January.

Today was legs.

hack squats 135x6 or 7 225x10 275x10 315x10 365 x6 x6
leg press 405x10 495x10 585x9 680x5
leg curls 110x12 130x10 x10 x10
leg ext. 150x10 x10 x8 x7

Walking like a drunken sailor today. Fucking awesome. This is what it's about.

Cellardweller
10-22-10, 6:15 pm
Today was chest. I gave my tri's a break since my elbow is swollen. Don't have pain, just swelling. I got a wrap and used that today.

Flat bench 135x5 225x10 275x7 275x3 245x5 225x5
Dec bench 185x10 215x7 235x6 255x4
Inc bench 185x8 205x5 225x3 205x5
low pully cable x-overs 30x10 x9 x9 x9

Flat bench wasn't happening so I dropped the weight and went for reps. Had 2 meals in preWO. Don't know why shit was heavy. Followed up with 15 min on the bike. Gotta post my cardio each time now.

I started useing 2 scoops of Torrent and 2 scoops of protein instead of 3 of Torrent and one of protein PWO. I think I'm going to shelf my Real Gains and just use straight protein shakes too. Cuttting carbs down.

Cellardweller
10-23-10, 4:28 pm
Started today w/ tri's and moved bi's up to have an arm day.

CGBP 135x12 165x12 195x8 215x4 185x5
skull crushers 65x12 75x10 85x9 95x6
V-bar PDs 70x10 70x10 80x7 80x6
Rev. grip EZ bar PDs 60x10 50x10 x8 x10

seated alt curls 25x10 30x10 35x8 35x7 35x5
EZ bar curls 55x10 75x8 85x8 85x3
preachers 55x10 65x8 75x6 75x5

Bike 25 minutes

Wore the elbow wrap today and was feeling it on skulls and reverse grip PDs. Wasn't bad though.

This is what today's meals look like:

Greek yogurt and I drank 1 cup of egg whites
Shock Therapy w/ one scoop of Ultra Whey Pro
Gym
2 scoops Torrent and a 1.5 scoops Ultra Whey Pro
half a beanut butter sandwich
2 bowls of stew
protein bar
2 ham sandwiches
protein shake w/ some greek yogurt

Not the best diet on the FORVM but not the worst. This is typical for me, some days are better, some are worse. I usually have a cup of oats in the AM too, but I'm going to only have a half cup now. I use an old scooper from some Real Gains for scooping my oats out. I need to figure out how much of everything I'm getting so I can make informed changes.

Sprint
10-23-10, 5:57 pm
Thanks for the support brother. I'm still pretty fired up about all that. I guess insulted might be a better word. I't on. I'm losing 20 or more pounds by the time I see him in January.

Today was legs.

hack squats 135x6 or 7 225x10 275x10 315x10 365 x6 x6
leg press 405x10 495x10 585x9 680x5
leg curls 110x12 130x10 x10 x10
leg ext. 150x10 x10 x8 x7

Walking like a drunken sailor today. Fucking awesome. This is what it's about.

Looking good bro. Show that doc who knows your body best.

Were the Hacks done with a machine or free weights?

Cellardweller
10-24-10, 7:54 pm
They were machine hack squats Sprint. I've never done free weight ones. Might have to try those.

Today I just did 30 min interval training on the exercise bike. Day off from the iron.

Sprint
10-25-10, 10:05 am
They were machine hack squats Sprint. I've never done free weight ones. Might have to try those.

Today I just did 30 min interval training on the exercise bike. Day off from the iron.

Yeah Ive never done them as free weights either. Keep meaning to, but on sunday I fucked over my ankle ligaments
:( so it'll have to wait.

Cellardweller
10-25-10, 3:42 pm
Sorry to hear that. Hope your ankle's good. I know all about ankle injuries.

Today was back.

Deads 135x8 225x10 275x4 grip fail Grrrrr 275x5 275x 0
Smith shoulder presses 135x10 165x10 185x7 205x5 165x10
Front raises 15x10 20x10 x10 x10
Side laterals 20x10 x10 x10 x10
Rear laterals 15x10 20x10 x10 x10
DB shrugs 75x12 85x12 95x10 100x8

I strained my back on that last set of Deads. Did smith maching shoulder presses to decrease the strain on my low back. Went heavier since it was the machine so I got a pretty good workout.

no cardio today. wanted to get home and rest my back for work tonight.

Sprint
10-25-10, 5:50 pm
Rest, rebuild & come back stronger.

Cellardweller
10-27-10, 7:58 pm
Low back's still a little tight, but feeling better.

Pulldowns 140x12 x10 x8 x6 x8
Rev. grip PDs 120 x10 x10 x10 x10
DB rows 65x9 x9 75x7 x6
Seated cable rows 140x12 x11 160x10 x10
EZ bar curls 55x12 55x12 65x9 x8
Rev. grip EZ bar curls 45x9 35x11 x10 x11
Did some wrist curls

Treadmill 20 min brisk walk on incline. Got my behind off the bike. Ankle did fine. I'll push this some and see how it goes.

Sprint
10-28-10, 10:12 am
How are those naked O bar curls coming along bro?

Cellardweller
10-28-10, 3:27 pm
I meant to do the O-bar curls yesterday, but the place was kinda busy. I got a late start and the after work people were coming in. So I grabbed the EZ bar just to get a pump and threw in some forearm stuff. I considered going home and doing the O-bar curls in the basement but didn't trust myself to do it. I got a late start because I had to take my 73 year old father in law downtown to get a marriage license. Crazy.

Having a B-day party for my son tonight. Took the day off to tackle the honey-do list. Tomorrow legs.

Sprint
10-28-10, 5:10 pm
I meant to do the O-bar curls yesterday, but the place was kinda busy. I got a late start and the after work people were coming in. So I grabbed the EZ bar just to get a pump and threw in some forearm stuff. I considered going home and doing the O-bar curls in the basement but didn't trust myself to do it. I got a late start because I had to take my 73 year old father in law downtown to get a marriage license. Crazy.

Having a B-day party for my son tonight. Took the day off to tackle the honey-do list. Tomorrow legs.

Best thing to do when you can't get on stuff. Just shoot for the pump & call it done.

Not sure what to say about your father in law...!!

Cellardweller
10-29-10, 5:56 pm
Squats 135x5 225x10 275x7 275x7 315x4 315x4 275x7
Hack squats 225x10 275x8 315x7 365x5
Ham curls 110x10 130x10 150x7 150x7
Leg ext. 150x10 170x10 190x6 x6

Weight today was about 158.5 Not an impressive weight loss. I need to remeasure my bodyfat. Just means I need to step up my efforts.

Cellardweller
10-31-10, 6:33 pm
Flat bench 135x5 225x10 275x8 295x4 295x3 275x5
Dec bench 185x10 215x7 235x6 235x4
Inc bench 185x7 205x4 205x5 205x5
low pully cable x-overs 30x10 x10 40x7 x6

treadmill 20 min

Cellardweller
11-02-10, 3:12 pm
Today hit arms. I forgot my log book but it went something like this:

BB curls
Seated alt curls
Preacher curls

Skullcrushers
Rope PDs
V-bar PDs
Kickbacks

Bike 15 min

It was kinda liberating not having my log book. I like to track my progress though. After the preachers I took the bar to a flat bench and started the skulls. After 3 or 4 reps got pain in my left elbow and stopped.

Cellardweller
11-04-10, 6:09 pm
DB sh. press 50x15 60x12 70x8 70x8
dead lift 225x10 275x6 x5 x4
chest asst. T-bar row 90x10 x7 x6 x7
front raises 20x10 x10 x8
lateral raises 20x10 25x8 x8 x7

Wasn't feeling it today. Work and lack of sleep did me in. Got in there and did something though.

Weighed in 256 lbs today.

Cellardweller
11-05-10, 4:07 pm
lat pulldowns 140x10 x10 160x8 x8 180x6 x6
dumbell rows 60x10 70x9 80x7 80x8
seated cable rows 140x10 x10 160x9 x7
behind head pulldowns 120x9 x10 140x6 x6
dumbell shrugs 75x15 85x15 95x10 95x10

treadmill 15 min

braves561
11-05-10, 7:57 pm
I admire your bench a lot. Really strong stuff.

Cellardweller
11-06-10, 10:25 am
Chest is my strongest body part. Need arms to match. Thanks man.

braves561
11-06-10, 2:59 pm
Chest is my strongest body part. Need arms to match. Thanks man.

After going back a page and looking at your arm workout, it ooks like your arms are just as strong.

Cellardweller
11-08-10, 2:54 pm
squats 225x10 275x8 315x5 315x3
hack squats 225x10 275x8 275x9 315x7
leg curls 110x10 130x10 150x10 170x5
leg ext. 150x10 170x8 190x6 110 w/ 3 count hold at top x7

Felt strong today. Needed those 2 days off.

TheAnima!Packist
11-08-10, 5:36 pm
good job on the two 315 sets, way to getup

Pack

Cellardweller
11-10-10, 3:33 pm
Hey Pack! Where ya been?

Flat bench 225x10 275x9 305x3 x2 275x4 225x6
Inc bench 185x10 215x6 235x5 235x3
Dec bench 185x10 205x6 205x5 185x7
Low pulley cable x-over 30x10 40x8 x7
High pulley cable x-over 40x7 x7 x6

Good work out. Felt strong today too, but got pissed at those 305 sets on flat bench. I was tempted to hit up 315 but checked myself and still only got 3 reps!!

Weighed myself at the gym for the first time. They have 2 scales. On one I weighted 270, the other said 245. I'll just stick to the home scale.

Cellardweller
11-12-10, 4:43 pm
Bombed my shoulders good today. Wasn't impressed with my presses, but good day today.

BB shoulder press 135x10 165x8 185x4 185x4
behind the head SP 135x7 155x5 135x6
Arnold press 25x8 x6 20x8 x7
seated rear laterals 20x 12 x11 x10 x10
lateral raises 20x10 x10 x10
BB shrugs 135x12 225x12 x12 275x10

Being totally honest with myself here, I am not focused on weight loss. I've tweeked my diet some, but I'm still focused on strength. I'm addicted to the heavy weights and haven't changed my focus. I think some of my lifts are off because of cutting my carbs down. I'm half-assing it. I need to back off the weight and get higher rep ranges and stick to my cardio. I've been looking at routine #7. I need to stop just looking at it LOL.

Cellardweller
11-15-10, 10:17 am
Saturday went to the ABC in New Buffalo Mich. Did deads with the guys then did some Lat pull downs, t-bar rows, close grip pull downs and seated rows. Had a good time. It was fun meeting the guys and I'm looking foreward to doing it again.

Yesterday I did my arms in the basement gym. Taking the day off today. Looking for legs tomorrow.

Cellardweller
11-16-10, 3:50 pm
hack squats 225x10 315x10 365x7 405x3 225x9
leg press 405x10 495x10 585x7 675x4 405x11
leg curls 110x10 150x10 150x8 150x6
leg ext. 150x10 170x8 190x6 x5

Cellardweller
11-22-10, 5:09 pm
Took the weekend off. I needed it, plus I had a bunch of personal shit going down. Got back in it today with chest.

Flat bench 135x10 225x10 275x8 305x4 had 5 in me, but pussed out since I didn't have a spot. 225x10
Inc bench 185x10 215x5 x4 185x7
Dec bench 185x10 225x10 255x4 185x8

15min treadmill

Cellardweller
11-24-10, 11:53 am
Yesterday

shoulder press 135x10 165x8 185x4 165x6
behind head sh. press 135x7 x8 x6
bent over rows 105x15 155x11 x10 x8
lateral raises 20x15 30x10 x10 25x10

tried upright rows but had elbow pain on the first rep. finished up w/ 20 min treadmill.

Not doing bi's or tri's this week to give my elbow a break. Next up will be back. today is off.

Cellardweller
11-27-10, 5:27 pm
Light back day today. Light weights and went for reps.

pulldowns front and behind the head
dumbell rows
seated rows
chest assisted T-bar rows

Starting to get more concerned about my elbow. It aches now just doing whatever sometimes. The weather's changing so maybe its that. After the holidays I'm getting it checked out. I might have to keep things light til then.

Cellardweller
11-30-10, 5:55 pm
There's a cagey tiger pacing around in my gut just looking for an opportunity to strike. Feeling lots of different things from all corners of my life and my only hope, my only salvation is the iron. It releases me in ways nothing else can. As I'm under the bar trying to drive my heels through the floor it all flashes through my mind, work, co-workers, family, money, hell even assholes I went to high school with. That tiger is on a killing spree. What's that? Fighting back? Then I'm adding plates to the bar bitch. There's plenty for everyone.

Squats 135x10 225x5 315x3 365x1PR 225x9
Hack squats 225x10 315x7 365x5 225x10
Leg curls 110x12 130x10 150x6 130x8
Leg extensions 150x12 170x9 190x7 170x6

Cellardweller
11-30-10, 5:58 pm
Here's my leg workout from 5/10/10 at the start of my journey

squat 135 x 8
205 x 6
255 x 5
305 x 4
255 x 4

leg ext (both legs)
90 x 10
125 x 8
150 x 4
90 x 7

ham curls (each leg)
45 x 10
65 x 5
65 x 5
45 x 10

finished up with some light box squats
95 x 8 x 3 sets

Added some poundage since then.

Cellardweller
12-01-10, 5:59 pm
Flat bench 225x10 275x9 305x4 225x8
Inc bench 185x10 215x5 x5 185x8
Dec bench 225x7 255x0 185x11 x6
CGBP 135x11 165x9 195x5 x4
V-bar Press downs 70x10 80x6 x6 60x9

Chest ran out of gas on decline bench. Couldn't get 255 off the rack. So I did what Machine said and changed it up. I created a new intensity. I dropped the weight and went for reps. It paid off. That 275x9 on the flat bench wasn't bad either.

Cellardweller
12-03-10, 1:25 pm
Deads 135x10 225x10 275x5 315x3 365x1 PR
Shoulder press 135x10 155x8 175x5 x4
Behind head sh. press 135x7 x7 x6
chest asst. rows 90x10 115x7 x4 90x8
lat. raises 25x10 x10 x9
front raises 20x8 x6 15x10
rear laterals 20x7 x10 x9
DB shrugs 80x12 85x10 95x8 x9

Pulled 365 off the floor today. Not real impressive, but a PR for me. That's 3 great days in the gym in a row. Got to finish the weekend off like this. All that rest I got did some good.

Cellardweller
12-05-10, 4:35 pm
Finished off the week w/ my width work for back and some bicept stuff

Pulldowns
chest asst. rows -heavy
seated rows

seated alt curls
EZ bar curls

felt some pain in my left AC at the start of my curls. Just enough to remind me something isn't right there. After my warm up it didn't bother me. I still kept it light.

Cellardweller
12-06-10, 4:34 pm
Yesterday's numbers

Pulldowns 120x15 160x10 x8 140x10 120x12 100x13
chest assist rows 90x10 110x8 130x5 90x8
seated rows 120x12 140x12 160x10 180x6
seated alt curls 25x10 x10 30x10 x10
EZ bar curls 45x12 65x10 85x4 55x10

again, kept bi work light due to my elbow.

Today, LEGS

Squats 135x7 225x10 275x5 315x3 365x1 225x8
Hack sq. 225x9 275x7 315x6 335x4
Leg press 405x10 495x7 x6
Leg curls 110x12 130x10 150x7
Leg ext 150x6 130x10 x8

Again I got 365 x1 on my squats. Felt better this week. I noticed I only went parallel with it and not as deep as my other sets. Got to work on it. I got a crazy bug and did 3 sets of leg presses today to make my quads extra crispy. Good day today.

Cellardweller
12-07-10, 7:20 pm
Off today. Ordered supps. I've got PAK, Torrent, Ultra Whey Pro and Flex coming. Was getting pretty low on stuff. Trying Flex out for the first time. Hoping it will help with my elbow. I've self diagnosed myself with Olecranon Bursitis. As an ER nurse I hate, hate, hate when people look up their symptoms on the internet and here I am doing it. Like I said, seeing the doc next month.

This is kinda what my elbow looks like if anyone is interested

http://www.your-lifestyleonline.com/images/bursit3.jpg

LOL I'm not that hairy though.

Cellardweller
12-08-10, 9:26 pm
bench 135x5 225x10 275x9 314x4 225x10
decline 185x10 225x6 255x5 185x10
incline 185x9 215x4 185x6 x6
CGBP 135x10 185x5 x4 135x6

v-bar press downs 70x10 x7 x8 x5
rev. grip pull downs 60x10 x8 x8 x5

Hit 4 reps of 315 on flat bench! My goal is 5 by my birthday 12/30. Getting it done.

charlievanriper
12-08-10, 9:31 pm
Good bench day Card, I'm jealous under calorie restriction I'm not hitting those right now dammit lol.

Cellardweller
12-09-10, 12:45 pm
Thanks Charlie. I've kinda let go of my diet in favor of my strength goals. I really want that 5 reps on the flat bench with 315. Seriously going to attack the waistline in January. I know what I have to do, I just have to do it. I don't even know what I weigh right now, probably 260 again. I might hit you up for some diet advice soon.

Today was a good day, not a great one. Needing rest but holding off for the weekend. I'll be working alot so it's a good time to lay off the iron. I did have one of the guys stop me today and tell me I'm getting huge. He asked about my goals and routine some. Nice to get noticed sometimes. No journal today but here's a summary.

Deads - got 315x2 then x1. grip failed and I knew my big week finally caught up with me.
Front and back BB shoulder presses
Rows
side, front and rear lateral.

Looking for back and some bicept work tomorrow.

charlievanriper
12-09-10, 12:52 pm
Just let me know what you need Bro.

charlievanriper
12-09-10, 12:56 pm
Bro I keep telling you stop worrying about grip strength when doing pulls, get some straps or preferably some hooks. Your grip will always give out before your back. I do grip work seperate from my big lifts. You cant grow your back not hitting muscle failure. I know with hooks you could have pulled more reps.

Well anyway even though I'm not active on the forum anymore, you know I'm here for you!



Thanks Charlie. I've kinda let go of my diet in favor of my strength goals. I really want that 5 reps on the flat bench with 315. Seriously going to attack the waistline in January. I know what I have to do, I just have to do it. I don't even know what I weigh right now, probably 260 again. I might hit you up for some diet advice soon.

Today was a good day, not a great one. Needing rest but holding off for the weekend. I'll be working alot so it's a good time to lay off the iron. I did have one of the guys stop me today and tell me I'm getting huge. He asked about my goals and routine some. Nice to get noticed sometimes. No journal today but here's a summary.

Deads - got 315x2 then x1. grip failed and I knew my big week finally caught up with me.
Front and back BB shoulder presses
Rows
side, front and rear lateral.

Looking for back and some bicept work tomorrow.

Cellardweller
12-09-10, 1:00 pm
I have some straps. I just was lazy and didn't want to go to my locker for them. I'll keep them handy on Deads day.

Forgot I did BB shrugs today too.

Cellardweller
12-10-10, 4:50 pm
Quickie in the basement gym

pulldowns
close grip pulldowns
dumbell rows
barbell curls
alternate curls

Nothing fancy. Got to listen to some good tunes and read my Animal wall while working out.

Cellardweller
12-13-10, 5:21 pm
Squats 225x10 275x5 315x3 x3 x3
Hack squats 275x5 315x5 x5 x5 x5
Leg press 495x 5 585 x5 x5 x5
Leg curls
Leg extensions

Good day today. did triples on squats instead of 5,3,1 like I was doing the last couple weeks. Great day. Thighs are cooked.

Cellardweller
12-14-10, 3:03 pm
flat bench 225x10 275x8 305x4 225x10
inc bench 135x10 155x10 185x8 205x6
dec bench 185x10 225x7 x6 x6
CGBP 135x10 155x8 175x6 x6
V-bar pulldowns 60x10 70x10 x10 x8 then 2 drop sets
EZ bar rev. grip pulldowns 60x12 70x10 80x10 80x10

I hit 275x8 instead of 9 like I have the last 2 weeks. I get about one rep at 315 for every 2 at 275 so I only put up 305 to make sure I got reps in.

Cellardweller
12-27-10, 7:42 pm
Had almost two weeks off. That's too long. The holidays killed me. Too much to do, too many people to visit, too many unexpected things and a fucked up work and sleep schedule did me in. Have to get the cobwebs out. Felt a little wobbly on my presses to start and definitely wasn't my strongest. Felt good to be back though. I just picked up where I left off.

BB shoulder press 85x10 135x10 155x7 x6 85x12
Behind the head Sh. press 85x10 135x7 x7
chest asst. rows 90x10 110x8 130x6 90x10
laterals 20x10 x9 x8
front raises 15x10 x10 20x9
rear laterals 15x10 x8 x8

Cellardweller
12-28-10, 3:53 pm
Can definitly tell it's winter break at the schools in the gym.

DB rows 60x10 70x10 80x8 85x7
chest asst rows 90x10 115x8 135x6 90x9
seated rows 120x10 140x10 160x9 180x6
pull downs 120x10 x10 140x8 x6

alt curls 25x10 35x10 40x7 35x5 droped to 25 for 4 more reps
cybex machine curls
cybex machine conc curls

a quick note on chest asst rows: on shoulder day I drop the foot rest as low as it goes so I pull the bar to my upper chest and use an overhand grip. On back days I adjust the foot rest so I'm pulling to my abdomin and use an underhand grip.

Cellardweller
12-29-10, 5:35 pm
Leg Day

squats 135x5 225x10 275x7 315x4 225x8
hack squat 225x10 275x8 315x5 225x7
leg press 405x10 495x8 585x5 405x7
leg curls 110x10 130x10 150x8 x6
leg ext. 130x10 150x8 x7 130x6

Cellardweller
12-30-10, 4:09 pm
Over did it yesterday with the leg session. my quads were cramping as I walked from my car into work. Boy did that suck. Today is my birthday and there's plans with the family so after sleeping all morning today is gonna be and off day. Chest and tri's are on the horizon. I like training chest too so I gotta restrain myself tomorrow or I'll be hurting bad again.

Cellardweller
01-03-11, 12:39 pm
Gym was closed New Year's Eve and New Year's Day just to irritate me. Hit chest today. felt weak as hell but got it done. Bigger things next week.

Flat bench 225x19 265x8 295x3 225x7
Inc bench 185x10 205x5 x3 155x7
Cable x-overs 30x10 40x7 x7 30x9

CGBP 135x10 165x7 x6 135x8
V-bar PDs 60x10 x10 70x10 x8
Single arm PDs w/ stirrup 30x10 x10 40x10 x8

Cellardweller
01-05-11, 8:24 pm
BB shoulder press 135x10 165x8 185x4 155x7
behind head sh. press 135x10 x10 155x8
chest asst. rows 90x10 110x8 125x6 90x8
front raises 20x10 x9 x9 15x10
lateral raises 20x10 x10 x8 15x10
rear laterals 15x10 x10x10 x10

Cellardweller
01-06-11, 3:14 pm
Deads 135x10 225x10 275x4 x3 225x8
DB rows 65x10 75x10 80x8
Seated rows 120x10 160x10 180x7 x7
Lat PDs 120x10 160x10 180x6 x5

alt curls 25x10 30x10 35x9 x8
preacher curls 55x10 65x8 75x5 55x8
hammer curls 30x10 x8 25x10

Everything felt heavy today. Been a month since I deadlifted. Didn't go as well as I wanted. Next up, legs.

Cellardweller
01-11-11, 2:04 pm
Worked all weekend. Got little sleep. Yesterday I was up for a grand total of 5 hours. I had to get caught up. Today's workout suffered for it.

Squats 135x5 225x10 275x8 315x5 335x3
leg curls 110x10 130 x10 150x10 x8
leg ext. 130x10 150x10 170x10 x8

I got a cold sweat, dizziness and nausea on those last 2 sets of squats. That shit hasn't happened to me since I was 20. Usually I hit at least one other exercise on legs but cut it short. Hope I'm not coming down with something. I'm taking an extra pack tonight with my 2am meal at work just to be safe.

Cool part of today was one of the trainers stopped me and told me I'd be a beast if I got below 10% bodyfat. He said people would start accusing me of taking steroids.

Cellardweller
01-14-11, 3:28 pm
Yesterday Chest

Inc bench 135x10 185x10 215x10 225x8 245x5
Flat bench 135x10 225x10 255x6 x6 185x10
CGBP 135x10 155x6 x6 x6
cable kickbacks 50x10 60x10 70x10 x10
EZ bar pulldowns 90x10 100x10 110x10 110x8

Used a thumbless grip on CGBP. Liked the feel of it. I might use it more.

Today Shoulders/ back thickness

Deads 135x5 225x10 315x3 x2 225x5
Sh. press 135x10 155x8 175x5 x4
lateral raises 20x10 25x10 x10 30x7
real laterals 15x10 20x8 x8 15x10
DB shrugs 75x10 85x10 95x10

Started out of the gate pumped up for some deads and fizzled out fast. Sleep was good. Food was good. I guess some days just are a little off. Looking for lats and bi's next.

Cellardweller
01-14-11, 4:25 pm
Sweet! I just got my first tub of Atomic 7 and my Universal T-shirt. I ordered the white ringer. The yellow Universal shirt I got for free is an XL and I'm in a XXL. Probably give my son the yellow. I'll make sure he grows into it by next fall LOL.

Cellardweller
01-15-11, 11:30 pm
DB rows 65x10 75x10 85x8 x5
Chest assist. rows 90x10 110x9 130x6 x6
Lat PDs 120x10 160x8 x6 120x17
Seated rows 120x10 140x10 160x9 180x5

Alt curls 25x10 30x10 35x10 40x7 then dropped to 25 and got 3 more
preacher curls 55x10 65x8 75x5 55x10
hammer curls 30x8 x7 x6 25x10

Rocked out in my Universal ringer today. Atomic 7 was awesome.

current sups:
PAK
FLEX
Atomic7
Ultra Whey Pro
Torrent
Uniliver
Real Gains

Gotta reorder some Shock Therapy soon.

Cellardweller
01-19-11, 10:16 pm
squats 135 x7 225x10 275x8 315x5 345x3
hack squat 225x7 275x4 275x1 225x8
leg curls 110x10 130x10 150x10 170x10
leg ext 130x10 150x10 170x10 190x7

great squat day. I didn't have much left for hack squats though.

Cellardweller
01-20-11, 1:31 pm
Flat bench 135x5 225x10 275x8 305x2 WTF? 305x3 225x8
Incline 185x9 205x5 x5 155x7
CGBP 135x10 165x7 185x5 x3 135x8
V-bar press downs 60x10 70x10 80x10 then 2 drop sets 90x4 70x4 50x4 then 80x4 60x3 40x4
Cable kick backs 30x6 20x10 x10

I was on a role before Christmas. I took 2 weeks off and I've been struggling with everything but legs ever since. I should have had at least 5 maybe 6 on that 305 bench. Diets been good. I'm getting more protein now than before Christmas and carbs are about the same. The only difference I can think of is I'm not useing Shock Therapy. I've been out since just before my break. Chest and deads are falling and legs are growing. I don't want to pin this on a supp, but I'm at a loss as to why I'm not hitting my numbers and pushing through.

Cellardweller
01-21-11, 6:15 pm
Off today. Ordered supps. Got the military PAK coming, Ultra Whey Pro, Torrent, Uni-liver and Shock Therapy. Sounds like a big order but I just got small tubs of most. Like the Free Universal T-shirt I got, I won't be able to use the Animal shirt. Major bummer. Maybe I need to have a contest for them at the next Detroit ABC. Hmmmm...