View Full Version : The journey is the reward.
This is my very first journey post....
a little about me: I'm 33, married with two kids. I'm a corrections officer at a small county jail, and I have been lifting on and off (mostly off) for about a two years. Before I was only half ass’n it, I wanted to change but lacked any real ambition to do so. I have recently gotten back into lifting... this time I have caught the bug, and have been going faithfully for about a month or so.
I love the feeling of pushing my self, of leaving it all out on the floor. In this past couple of months I have put forth more effort, sweated more, been more sore then I have ever in my life.
This time I'm an animal... armed with knowledge, and a support network of both peers and legends...
I promise not to bull shit. No ego. Good, bad, or embarrassing, I will always be honest to my brothers and myself.
So I had a leg day today… I’ve been fine tuning my routine to find what works.
The run down:
Leg press (warm up)
Squats
Leg extensions
leg curl
Stiff leg dead lift
Calf raise
Work out went real good…. By the end I was drenched in sweat, and could barely make it to the car.
I’m new to squatting, and until EXCESSIVE knocked some sense into me I would stay away from them, I wasn’t sure in my form, or maybe I was just flat out intimidated by them. I figured I got the leg press; it’s the same fuckin thing anyways, right????
WRONG!
It wasn’t till I really gave squating a real shot, did I feel my legs get such a great workout.
So a special thanks to EXCESSIVE for setting me straight.
C.Coronato
06-24-10, 10:17 am
Welcome my man. You have a solid start, where in Upstate are you from? I was up in Rushville not too long ago for a buddy's wedding. Absolutely beautiful up there.
Oswego, it's a small city, but I love it.
suicidegripme
06-24-10, 4:18 pm
Welcome bro. You seem to have the right mentality this time around. My dad is a CO too. Best of luck and Im subbed to this...
So here's some shit that I hate...
My routine is a work out every other day thing. However I wake up in the morning and if I don't go my day is all fucked up. I understand that I need rest, and if I work out every day I'm going to burn out. I love the gym... I show up, put my headphones in and go. No chit chat, no gossip, just pushing myself as hard as I can. I suppose I could go every day and just do cardio every other day... But cardio sucks ass.
Today was a back / bi day, so much for a rest day. My legs are still on fire from yesterday... Even so it was nice to get in there and lift.
Today's run down: back: row, lat pulldown, single arm dumbbell row, barbell row, and stiff leg dead lift.
Bi's: dumbbell curl, incline dumbbell curl, and ez bar curl.
Like I said it was a good work out. Completely drained at the end of it.
On a side note: one of the reasons I listen to my iPod when I lift is that way no one will talk to me. I can politely ignore them like I'm not paying attention and my music Is just to loud to hear them. WHY CAN'T SOME PEOPLE TAKE THIS HINT. I don't want to talk to you!!!! I dont care about the girl in short shorts, or how you are "working out really hard". I can tell.... Your jaw is moving a mile a min. That's a he'll of a work out.
I'm just saying.
suicidegripme
06-25-10, 11:08 am
Today was a back / bi day, so much for a rest day. My legs are still on fire from yesterday... Even so it was nice to get in there and lift.
Today's run down: back: row, lat pulldown, single arm dumbbell row, barbell row, and stiff leg dead lift.
Bi's: dumbbell curl, incline dumbbell curl, and ez bar curl.
Like I said it was a good work out. Completely drained at the end of it.
On a side note: one of the reasons I listen to my iPod when I lift is that way no one will talk to me. I can politely ignore them like I'm not paying attention and my music Is just to loud to hear them. WHY CAN'T SOME PEOPLE TAKE THIS HINT. I don't want to talk to you!!!! I dont care about the girl in short shorts, or how you are "working out really hard". I can tell.... Your jaw is moving a mile a min. That's a he'll of a work out.
I'm just saying.
Where you training at? When I went to small sh*t hole in the wall gym, the music was loud, no body talked unless it was about lifting, spotting, or they were cramming down animalpaks or shakes at the juice bar. Now that I go to a commercial gym, everyone chit chats and the intensity is minimal at best. Sucks...
I belong to the hardest gym in oswego.... the mother fuckin YMCA! I joke but its a good gym, outfitted with some good equipment. We get all kinds of people from hard core, to complete assholes that just take up space.
When I train in the evening they have a child watch progam that I just drop off my monsters and go do my thing. Overall I am happy with it.
Today's workout wasn't the greatest, I give it a 7/10. I know it could have been much better. Normally my shoulder / trap days are my favorite, today i wasn't feeling it. I think it'd because I over slept and wasn't able to eat my breakfast. Today I was only able to suck down a quick shake, instead of my shake, eggs, and oats.
The rundown:
Warm up w/ 5lbs front / side / rear raises.
Front plate raise
Lat raise
Shoulder press
Upright row
And dumbbell shrugs.
suicidegripme
06-25-10, 11:30 pm
Any chance we can get some numbers on this? Reps, sets, weight?!
sure... i normally do 3x10, but its more like 2x10, with last set till failure.
as for weight on my shoulder / trap day ....
5lbs on the warm up 1x10 each
front plate raise 2x10 @ 35, 12 @35.
lat raise 10 @15, 10 @15, 8 @20.
shoulder press 65 @10, 75 @10, 85 @6.
upright row 65 @10, 75 @10, 75 @10.
dumbbell shrugs 10 @50, 10 @50, 14 @55.
so I worked a double yesterday, 7am-11pm. Gotta love overtime! Thats 3 doubles this week, and its a good thing to, im low on some of my supps. hahahaha
I was planning a rest day, as much as I hate no going, I know that I needed a day to heal. My legs are finally feeling normal, but my back / bi's / shoulders / traps are killing me!!!! and I love it.
Tomorrow its back to the grind with chest / triceps. Ive been really lazy on doing my abs, I gotta just do it.
So today was mixed... I was on point for my chest / tri's day. Then reality hit.
First off I fucked up twice. First by oversleeping a half an hour, then by being a dumbass and pouring the grease from my burger down the drain... and clogging that mother fucker.
so the long and short of it was I was easily 30-45 mins behind schedule. That fucked up my breakfast, and my workout. I woofed down a shake at 530, and by 615 I had my N.O. and was out the door.
I hit it hard and fast at the gym, and still only had time to do my chest. Pisses me off cause I had a good grove going.
the run down on chest day:
Bench press: 1x10 @85, 2x10 @95.
Inc bench: 3x10 @85.
Flat bench flyes: 3x10 @20.
Inc flyes: 3x10 @20.
Cable crossovers: 1x10 @27.5, 2x10 @30.
I normally like to push my self to failure on my last set, but due to time constraints I stopped at the 10 count. Also I realized that my flyes were too easy, it looks like its time to up that weight.
The workout was a solid 8 maybe 8.5. Fuck yeah!
a major issue for me is my "diet", its a constant battle to eat right.
530 wake: shake w/ 8oz of milk
615 pre: N.O.
700 post: shake w/ 8oz milk & 12 oz of Gatorade
745 breakfast: 3 whole eggs
945 snack: 1/2 cup oats w/ cin and a touch of sugar
1130 lunch: 1 cup white rice w/ about a pound of ground burger (80/20) and taco seasoning
2pm snack:1/2 cup of cottage cheese
4pm snack: 1/2 cup of outs w/ cin and a touch o sugar
630p dinner: pulled bbq chicken w/ veggie
930p snack: 1/2 cup of cottage cheese
11p casein shake w/ 80z of milk
I think I’m doing ok, I don’t know. This shit has got to be the hardest part of my journey.
suicidegripme
06-27-10, 8:42 pm
a major issue for me is my "diet", its a constant battle to eat right.
530 wake: shake w/ 8oz of milk
615 pre: N.O.
700 post: shake w/ 8oz milk & 12 oz of Gatorade
745 breakfast: 3 whole eggs
945 snack: 1/2 cup oats w/ cin and a touch of sugar
1130 lunch: 1 cup white rice w/ about a pound of ground burger (80/20) and taco seasoning
2pm snack:1/2 cup of cottage cheese
4pm snack: 1/2 cup of outs w/ cin and a touch o sugar
630p dinner: pulled bbq chicken w/ veggie
930p snack: 1/2 cup of cottage cheese
11p casein shake w/ 80z of milk
I think I’m doing ok, I don’t know. This shit has got to be the hardest part of my journey.
Yeah tell me about it. I find it easiest to plan out the day before. Most days I eat 3 meals a day, in between those meals I take down 2 scoops of protein powder mixed with water and maybe some fruit if its available, and before bed I do 2-4 tbsp of peanut butter and a glass of milk. I dont know how guys eat meat 5 times a day, I just dont have the time or money.
I hear ya! Boneless skinless chicken breast can cost an arm and a leg! Have you read the article big on a budget? Its help me out to much. Now instead of all chicken I eat a lot of ground hamburg... its so much cheaper. That combined w/ rice, oat and eggs is the staple of my diet.
I try to stay away from to much whey.... 1 scoop pre/post and before bed. I've read that its better to eat more whole foods then depending on whey powder. But, hey, you do what you can to meet your goals. This life aint cheap!
So due to my fucked up start yesterday I had to move my tri day to this morning. I was a little pissed, but it turned out to be a blessing.
I’m growing more and more comfortable lifting weights everyday, and I am becoming less dependant on the smith machine.
Since I was able to focus just on tri's I changed it up and improved my overall work out.
Run down on tri's
Tri extensions 3x10 @20
Close grip bench 1x10 @15 (warm up), 1x10 @35, 2x10 @55
Kickbacks 1x10 @25, 2 x10 @30
Skulls 1x10 @10 (warm up), 2x10 @50... Barely
Rope pushdowns 2x10 @37.5
I was supposed to do 3 sets of the rope pushdowns, but my arms were completely shot.
This was the first time doing the close grip bench press, and skull crushers. Both were fucking awesome!
So yet another leg day has come, I do love leg day.
This morning work out was solid, I had a little problem with a guy hogging the smith machine (no squat rack in my gym) for my squats, but other than that it went really well. I was held up by a guy running his mouth instead of lifting.... hello!!! If you’re going talk get out of my way and off the fuckin equipment.
Run down on today's legs...
Seated leg press (warm up) 3x10 @100.
Leg extensions 3x10 @180
Squats 1x10 @65, 2x10 @75
sldl 3x10 @85.
The good the bad and the ugly...
The good: back and bi's went great... I was feeling the pump for what felt like for ever when i was done.
The run down:
Back
pull downs: 3x10 @140
Row: 3x10 @150
Bent over row (db): 3x10 @40
Bent over row (bb): 1x10 @85, 2x10 @95
Deads: 1x10 @115, 1x10 @125, 1x10 @135
Bi's
Db curl: 3x10 @30
Inc db curl: 3x10 @25
Ez bar curl: 3x10 @50.
The bad
So I worked a night shift, and when I got out at 2330, I had to run to the store... did some shopping. When I was done I realized I was hungry and instead of making something at home I hit McD's.... first fast food I had in about 2 months. It tasted SSSOOO good. Unfortunately my body didn’t agree. I didn’t sleep for shit, and I've been sick and lethargic all day. Man I'm fuckin stupid, I really should have know better.
The ugly
A couple bits of border line retardation....
1 Don’t shake you shaker bottle without the lid screwed on! It’s bad.
2 when making your oatmeal are sure to grab the cin, and not the red pepper.
suicidegripme
07-02-10, 3:23 pm
You gotta be careful with the whole fast food thing. If I eat at most places, I regret it within an hour.
If you need a quick easy food stop, try stopping at a Convienence Store and pick up a quart or pint of milk and some peanut butter crackers. Great way to add some fats, carbs, and proteins and its cheap as hell. Costs me about 2-3 dollars for about 500-800 calories. Not as filling, but you wont feel like sh*t.
Great advice, and honestly I was at the damn store, I could have grabbed any thing, and I just bitched out and grabbed the easiest thing.
It seems like when ever I have my chest / tri day I run into bull shit problems. Today was no exception...
The run down:
Bench press: 1x10 @65, 2x10 @85
Inc bench press: 3x10 @85
Flat flyes: 3x10 @20
Inc flyes: 3x10 @20
Cable crossovers: 3x10 @30.
Good work out.... I could have up'd the weight on the flyes... next time I will.
No tri's till Monday... I’ll have to kill em.
Hit the gym hard this morning with a killer tri workout.
The run down:
Close-grip bench: 2x10 @65, 1x11 @65.
Skulls: 2x10 @50, 1x13 @50.
Tri extensions: 2x10 @25, 1x8 @25.
Kickbacks: 1x10 @30, 2x10 @ 35.
Pushdowns (rope): 1x10 X37.5, 2x10 @40.
Pushdown (straight bar): 3x10 @50.
You should have seen me trying to put in my contacts!!!! I could barely function. Its killer workouts like this that makes it all worth it.
The run down:
Front / side / rear plate raise 1x10 (each) @5lbs.
Front plate raise: 3x10 @35.
Lat raise: 2x10 @15, 1x8 @20.
Seated military press: 1x10 @45, 1x10 @55, 1x10 @65.
Upright row: 1x10 @65, 1x10 @75, 1x12 @85.
Barbell shrugs: 1x10 @85, 1x10 @105, 1x20 @ 105.
So today was the first time I stepped away from the smith machine on my big lifts on shoulder day. It’s a great new challenge... obviously I need to find out what weight I can really handle, there were a lot of sets I could have and should have gone heavier. I’m looking forward to really kill it next time.
On a side note... on the smith machine the bar weights in at 15lbs. I didn’t realize that the standard bar weight 45lbs. For the life of me I couldn’t figure out why I had to go so light till someone point out this fact! oops, oh well... live and learn.
The run down:
Leg press (warm up): 3x10 @100
Squat: 1x10 @65, 1x10 @75, 1x10 @85
Sldl: 1x10 @85, 1x10 @ 105, 1x10 @135
Leg extensions: 2x10 @180, 1x13 @180
Seated leg curl: 1x10 @130.
I was on a tight schedule and wasn't able to finish my leg curls.
Over all great work out, that I'm sure I'll be gimping around from tomorrow.
So I've decided that’s its just about time to change things up.
For roughly the past 3 months I have grown both physically and personally in this battle against myself. I have started out unsure and afraid to a full on gym Nazi. I think its time, time to take the next step... 5x5 here I come.
So I’ve been talking to littlefry, and I’m in the stages of figuring my shit out... so today’s work out was really more "prep" work then work out.
The run down:
Flat bb bench: 1x10 @45, 1x5 @95, 1 x3 @145, 1 x5 @125.
Seated military press: 1x10 @75, 1x5 @95.
Bent over bb row: 1x10 @95, 1x5 @115.
That’s it, that’s all I banged out... not really much of a work out but I'm good with that. Doing this right is my main concern.
Tomorrow it prep day 2 w/ squats and deads.... then back to the normal routine till the end of the month.
suicidegripme
07-16-10, 1:48 pm
Waiting on 5x5 ...
did a little warm up with leg press's then on to squats.
leg press: 3x10 @100.
Squat: 1x5 @95, 1x5 @105, 1x5 @115, 1x5 @135 (5 rep max).
at this point I'm supposed to do dead lifts, but I can tell something isnt right with my lower back... so i called it a day.
so my back has been killing me, but I hate not going to the gym so i went to see what i can handle.
the run down:
bench press: 1x10 @45, 1x10 @65, 1x10 @115, 1x9 @ 120.
close grip bench: 1x10 @45, 1x10 @65, 1x10 @95, 1x10 @115, 1x5 @120.
bent over row: 1x10 @45, 1x10 @65, 1x10 @95, 1x10 @115, 1x5 @120
seated shoulder press: 1X10 @45, 1 x10 @75, 1x8 @95, 1x1 @115.
deadlifts: 0x0
cable pushdowns: 1x10 @32.50, 1x10 @45, 1x10 @50.
so again i try to fit in my deads and nothing.... cant nail the form, fuck cant even drop down with out a ton of pain. made a doctors appointment for monday... hope it goes well.
so my back and left nut hurt a lot, but getting better. gonna keep my monday appoint. just to be safe. did chest and tri today, I didnt have a ton of time so i keept it short and fast.
the run down:
bench press: 1x10 @45, 1x10 @95, 1x10 @115, 1x10 @6.
close grip bench: 1x10 @45, 1x10 @95, 1x6 @115, 1x3 @115.
rope pushdowns: 1x10 @40, 2x10 @45.
cable crossovers: 1x10 @30, 1x10 @32.5, 1x7 @32.5.
good work out, i really had a great pump... gotta love it.
Ht: 5’6"
Wt: 243
Age: 33
Bf%: unknown
5 rep max
Bench: 125
Squat: 135
Row: 120
Dead: unknown
Press: 110
So just short to bits of info, I'll have the BF% by tomorrow... not sure about the dead lift... gotta wait to see what the doc says
suicidegripme
07-17-10, 11:36 am
Ht: 5’6"
Wt: 243
Age: 33
Bf%: unknown
5 rep max
Bench: 125
Squat: 135
Row: 120
Dead: unknown
Press: 110
So just short to bits of info, I'll have the BF% by tomorrow... not sure about the dead lift... gotta wait to see what the doc says
To be honest I rarely do traditional deads. Probably only once a month. I find that with me doing heavy SLDL's/RDL's and Rack Pulls that I get the same results.
good to know. Like I said docs on monday, hopefully all is well.
With my lower back acting funky I wasn’t able to do all I really wanted to...
The rundown:
Bent over row: 1x10 @45, 2x10 @95.
Lat pull down: 3x10 @140.
Row: 3x10 @150.
suicidegripme
07-17-10, 5:29 pm
good to know. Like I said docs on monday, hopefully all is well.
Im sure it is. Just watch your form and get vids if possible of your squats and deads. Besides that, do good warm ups and mobility work as well as post workout stretching. Also, if your gym does not have a foam roller, Id suggest investing in one. Helps me out a lot.
God I'm in pain. Skipped the gym this morning.... I'll probably skip tomorrow too.
So I couldn’t stay away.... I woke up feeling pretty good, so off I went to lift.
Overall it was a real good day, only time I felt pain was when I was doing front plate raises. It was the first exercise, so maybe I just was a little "cold".
The Run Down:
Front/side/rear/ raises: 1x10 @5 each.
Front plate raise: 3x10 @35.
Lat raise: 3x10 @20.
Seated shoulder press: 3x10 @ 65.
Upright Rows: 1x10 @85, 1x7 @105, 1x10 @85.
Shrugs: 1x10 @105, 1x10 @155, 1x10 @205.
DB curls: 3x10 @25.
Incline DB curls: 1x10 @25, 2x10 @20.
ez bar cable curls: 1x10 @45, 2x10 @50.
I’ve never paired shoulders & Bi's before, but it went well. Feeling good! I refuse to let a little pain / discomfort keep me away from my obsession.
I love the fact that I could barely shave my face after!!!! I mean, what’s a damn razor weight?
So I went to the doctor, not my normal one... he's on vacation. He thinks that I have both a twisted nut (OWWW!), and a pulled back muscle.... OR kidney stones.
SO off for a CAT scan today at 16:00, results on Friday... good times.
I have no idea what’s wrong with me hopefully on Friday I'll have my normal doctor.
Oh... no gym today, I over slept.
Back still hurts but nuts feel better. I hit legs today, gotta love leg day.
The run down:
Squats: 2x10 @65, 2x10 @115.
Sldl: 3x10 @115.
Leg press: 1x10 @200, 2x10 @300.
Leg extensions: 3x10 @180.
Seated leg curl: 3x10 @130.
Again back hurts, but nuts are fine.... did a chest / tri day. Great work out!!!!
The run down:
Bench press: 1x10 @45, 1x10 @95, 2x10 @115.
Flat bench flyes: 1x10 @20, 2x10 @25.
Incl. bench: 1x10 @85, 1x9 @105, 1x8 @105.
Incl. flyes: 3x10 @20.
Cable crossovers: 1x10 @27.5, 2x10 @30.
Close-grip bench: 2x10 @95, 1x11 @95.
Skull crushers: 3x10 @40.
Kickbacks: 1x10 @30, 2x10 @35.
Rope pull downs: 1x10 @40, 2x10 @ 45.
Cable pushdowns: 3x10 @50.
So I went to the doctors and my CAT scan was fine, no kidney stones or damage to anything else. She also checked me for a hernia, and that was fine as well. Essentially muscle strain... I was asked to try to take it easy for a bit.
I noticed the pain only comes from a few exercises, traditional dead lifts, and barbell bent over row.
The doc told me if this doesn’t go away she send me to physical therapy, and let them work their magic on me.
So... overall good news.
So I did the best I could today, back hurts... wait for the shock... WOW!
The run down:
Lat pull down: 2x10 @120, 1x10 @130.
Row: 1x10 @145, 2x10 @150.
Bent over db row: 1x10 @35, 1x10 @40, 1x10 @45.
Dead lifts: 2x10 @85.
Normally I do bb bent over rows, but today I couldn’t even do a full set with just the bar for warm up. Also I know I can go heavier on the dead lifts... just too painful.
I think I should steer away from lower back exercises till I feel better, but I don’t wanna short change my progress.
Another good shoulder day had a problem with my grip on the shrugs... looks like I need to improve my grip strength or pick up some straps.
The run down:
Warm up front / side / rear raises: 1x10 @5 each.
Front plate raise: 3x10 @35.
Lat raise: 3x10 @20.
Shoulder press: 1x10 @45, 3x10 @65.
Upright rows: 3x10 @85.
Shrugs: 1x10 @105, 2x10 @195.
suicidegripme
07-26-10, 11:12 pm
Glad to hear about your back man! Keep it up and make sure your pre-workout warm ups and post-workout stretching/foam rolling is kept up.
that is something i gotta do more off, thanks.
hey whats "foam rolling"?
So my schedule was all sorts of fucked up yesterday, but I was still able to hit the gym. It wasn't bad; I haven't trained in the pm in like 4 months.
The run down...
Standing db curl: 3x10 @25
Incl, db curl: 3x10 @25
Cable curl: 1x10 @45, 2x10 @50
Reverse curl: 1x10 @20, 2x10 @40.
The reverse curls are a new add on, I felt that I wasn’t working my forearms enough. Great exercise! Felt a real good forearm pump.
suicidegripme
07-29-10, 4:06 pm
that is something i gotta do more off, thanks.
hey whats "foam rolling"?
Very big among athletes and powerlifters. Lots of uses. Hips, quads, back, hammies, helps everything.
Its a cheap piece of equipment, but if you go to Elitefts.com, almost everyone uses it. Helps me out a lot to be honest. Before and after heavy back squats, foam rolling definitly helped me work out my back kinks.
Also, look up "Defranco's Agile Eight" or "Defranco's Agile 8" for a hip/hammie/lower back warm up for squats.
http://www.youtube.com/watch?v=FiI0tadTL-Q&feature=related
sweet! thanks for that. I'll have to pick one up when the funds are there. Those stretches could be just what i need.
Great fuckin day today.... woke up early and fully rested, hit the gym and killed it!
The run down:
Seated Leg Press: 1x10 @200, 3x10 @300.
Squats: 1x10 @45, 3x10 @115.
Sldl: 1x10 @115, 2x10 @135
Leg Extensions: 1x10 @180, 1x10 @185, 1x10 @190
Seated leg curl: 3x10 @130.
I was so jacked up I was dying to do more, sadly i had to shit, shower, and shave for work.
In a time crunch this morning, I really wish my gym opened at 5, and then I wouldn’t have this problem on the weekends. I was all set to do a full chest / tri day, but I had to drop a few exercises.
The run down:
Bench: 3x10 @115
Incl bench: 1x10 @85, 2x8 @105.
Cable crossovers: 1x10 @27.5, 1x10 @ 30, 1x10 @32.5.
Close-grip bench: 3x10 @95.
Skull crushers: 3x10 @50.
Cable pushdowns: 3x10 @50.
It was a good work out... just was aching for another great work out.
Here is the run down on me...
5'6"
240lbs
Lean body mass 172.8lbs
Bf %: 27.7%
First show: Nov 20.
Time to get my shit together: 16 weeks
THE GOALS
1.180lbs... that’s 60 lbs fat loss in 112 days.
2. Not make a fool of myself on stage
Before pics, and body measurements to follow....
Keto totals...
224g of protein
212g of fat
36g of net carbs
3021 cals
The goal was...
172g of protein
146g of fat
Under 50 g of carbs
And 2000-2500 cals.
Overall not that bad, I gotta iron out some of the finer details, but it went way better than I thought it would.
Oh, and the only work out I did was cardio, 30 mins on the treadmill at a normal walking pace.
So I lost my f'n log book for keeping track of my diet. Since I’ve been eating pretty much the same thing, I’m going to assume that my micros have come in right around the same.
BIG UPDATE: since 8/1 I have lost 8 lbs. I’m sure most of that is water weight but that’s ok, makes me feel good just to put it out there.
Today was a leg day.... and it rocked!
The run down
Squats: 1x10 @15 (warm up), 1x10 @65, 1x10 @75, 1x10 @85.
Sldl: 1x10 @85, 2x10 @135.
Leg extensions: 1x10 @180, 1x10 @190, 1x10 @200.
Leg press: 1x10 @250, 2x10 @300.
Calf raise (on the press): 2x10 @150, 1x10 @165.
Seated leg curl: 3x10 @110.
I lowered some of the weights because I notice I was cheating in the movements more then I cared to admit.
FORM FIRST! Sometimes my ego gets in my way.
Also I did raise the weights on a few, always an awesome moment... knowing you can move more now then a month ago.
I’m planning on going back to the gym and doing 30 to 60 mins on the treadmill....
8 pounds down, 52 to go!
suicidegripme
08-06-10, 1:52 pm
Congrats on the 8lb loss! Keep it up!
Hit the ground running and had a great workout.
The run down...
Bench Press: 3x10 @115.
Incl. Bench: 1x10 @85, 1x10 @95, 1x10 @105.
Cable crossovers: 3x10 @32.5.
Close-Grip bench: 3x10 @95.
Skull Crushers: 3x10 @50.
Cable pushdowns: 1x10 @50, 2x10 @52.5.
today went well, even thought my headphones craped out, and I had to listen to f'n talk radio for 2/3 of my workout.... talk radio! really? bull shit, i tell you!!!!
The run down:
Today went well, even thought my headphones craped out, and I had to listen to f'n talk radio for 2/3 of my workout.... talk radio! Really? Bull shit, I tell you!!!!
The run down:
Lat pull down: 3x10 @140.
Row: 3x10 @150.
Bent over barbell row: 1x10 @45, 1x10 @65, 1x10 @85.
DB bent over row: 3x10 @40.
DB curl: 3x10 @30.
Cable curls: 2x10 @50, 1x10 @55.
DB reverse arm curls: 3x10 @40.
I skipped out on my sldl, cause m back was real tight after the bb rows.
Keto update:
Overall I think it’s going well, keeping the carbs as low as possible. last night was hard because my normal schedule was interrupted b a family thing... so instead of chicken, I ended up eating tuna fish w/ mayo, and turkey breast... it wasn’t the absolute worst, but I know if I was home it would have been way better.
hit it hard and was left drained.... love it.
The run down....
Warm up, side / rear / front raises: 1x10 @5 each.
Seated shoulder press: 3x10 @65.
Front plate raise: 3x10 @35.
Lat raise: 3x10 @20.
Upright Row: 1x10 @65, 1x10 @75, 1x10 @ 85.
BB shrugs: 1x10 @155, 2x10 @205.
Changed it up a bit and did a total arm day.
The run down:
Bi's
DB arm curl: 3x10 @25.
Incl DB curl: 3x10 @25.
Cable curl: 1x10 @50, 1x10 @52.5, 1x10 @55.
Reverse curl: 3x10 @40.
Tri's
Close-Grip Bench: 1x10 @45, 1x10 @65, 1x10 @85. 1x10 @95.
Skull crushers: 3x10 @40.
Tri kickbacks: 3x10 @35.
Cable pushdowns: 1x10 @50, 2x10 @55.
Rope pushdowns: 3x10 @40.
I had a real good time doing this one, I thinking about keeping this as a norm.
This was a killer workout. My lower back is feeling better every day, So I'm finally starting to squat again w/o pain.
The run down:
Seated leg press: 1x10 @200, 3x10 @300.
Squats: 1x10 @65, 3x10 @115.
Leg extensions: 3x10 @200.
Seated leg curl: 3x10 @110.
Seated Calf Press: 3x10 @175.
Today damn near killed me, I was trashed at the end of it. I honestly thought I was going to puke or pass out. GOOD TIMES!
Todays work out went smoothly, and I had a good pump going by the time I finished. On a side note, my legs are still killing me from yesterday.
The run down:
Bench press: 1x10 @45, 2x10 @115, 1x9 @115.
Flat bench flyes: 3x10 @25.
Incl. bench press: 2x10 @105, 1x8 @105.
Incl. Flyes: 3x10 @25.
Cable Crossovers: 1x10 @30, 2x10 @32.5.
suicidegripme
08-14-10, 11:47 am
Damn, every time I check out this log it seems like your motivation is always great.
Hows the squatting going again? Ever try front squatting? I switch them in and out of my training as a substitute for back squats. Helps when my back feels like its getting too beat up.
It’s got to be great; I’m tired of being fat. That and if all goes as planned (fingers crossed), I'll have my first show in November. That dead line leaves me no time to fuck around.
My squatting is actually much better, I was pissed when I hurt my lower back, but it turns out that it was a good thing. I was forced to reevaluate my form... my ego got the best of me, and I paid for it.
I have, once... I found the whole movement awkward. I’m not opposed to trying it again now that I’m back on track, and have more experience then I did a couple of months ago.
So I'm tinkering with my work outs and its looking like the following...
Arms
Legs
Chest
Arms
Back
Shoulders / traps
Rest
Repeat...
Abs is an every other day thing.... I don’t really hit them that much, just 2 exercises.
As for today it was another arm day.
The run down:
Db curl: 1x10 @25, 2x10 @30.
Ez bar cable curl: 1x10 @55, 1x10 @57.5, 1x10 @60.
Reverse bb curl: 3x10 @40.
Tri extension (cable): 1x10 @40, 2x10 @45.
Cable pushdown: 3x10 @55.
Rope pushdowns: 3x10 @45.
Had my first cheat day yesterday and it was glorious!!!!! Back to the grind today. Had a solid back workout this morning, with my lower back getting better every day I was finally able to start upping my bent over row weight and doing so solid dead lifts.
The run down:
Lat pull downs: 1x10 @135, 1x10 @140, 1x10 @145.
Row (machine): 3x10 @160.
Bent over row (bb): 1x10 @65, 2x10 @95.
Bent over row (single-DB): 1x10 @45, 2x10 @50.
Dead lifts: 1x10 @85, 1x10 @105, 1x10 @125.
suicidegripme
08-16-10, 11:49 am
Be sure to take some monthly progress pictures. Its always crazy to see yourself change over time. I look at pictures of me from high school when I was 130 lbs (same height) and Im always amazed.
good idea. i have a start photo from around cristmas, when i first started but was only half assin it. I never took one when i got serios about this and i should have. I will have to get one taken and soon.
So I couldnt sleep last night. Last I looked at the clock was around 1:30, so needless to say i overslept a bit. I have a ton of shit to do after work, but I'm going to try to hit the gym around 4. I hate missing a day.
The run down:
Warm up: front/side/rear raise: 1x10 @5 each.
Seated shoulder press: 3x10 @75.
Front raise: 2x10 @35, 1x10 @45.
Lat Raise: 1x10 @25, 3x10 @20.
Upright Row: 1x10 @85, 2x10 @90.
Shrugs: 3x10 @205.
Machine weighted crunches: 3x10 @125.
The run down:
Bi's
Standing arm curls: 2x10 @25, 2x10 @30.
Incl arm curls: 3x10 @25.
Cable curls: 1x10 @55, 2x10 @60.
Reverse arm curls: 3x10 @40.
Tri's
Skull crushers: 3x10 @40.
Cable tri extensions, bent over: 1x10 @45, 2x10 @50.
Cable pushdowns: 1x10 @55, 2x10 @60.
Rope pushdowns: 3x10 @45.
GREAT FUCKIN WORK OUT!
Today’s work out was good, not great. I was doing squats and I slipped out of form and felt that same f'n back muscle go.... grrr.
The run down:
Seated leg press: 4x10 @300.
Squats: 1x10 @15, 1x10 @85, 1x6 @125.
Leg extensions: 3x10 @200.
Seated leg curl: 3x10 @110.
standing calf raise: 3x10 @bw.
seated calf raise 3x10 @175
The only thing effected by my back was my ability to finish my squats.
I plan on going back to the gym this afternoon for some cardio, then its icy hot time!
So much for hitting the gym this afternoon... I ended up working overtime.
God I'm beat... work my normal 40 hours + another 32 hours of over time this week alone. I still went to the gym and had a real good chest day.
The run down:
Bench: 1x10 @45, 3x10 @115.
Flat bench Flyes: 3x10 @25.
Incl bench: 1x10 @85, 3x10 @105.
Incl flyes: 2x10 @25, 1x10 @30.
Cable crossovers: 3x10 @32.5.
and had a little left in the tank so I hit the pec deck fly machine and banged out 1x8 @140.
Did arms today and it went real good. Kinda got tired by the end, but I know that’s cause I over slept and didn’t get a chance to have my morning shake.
The run down:
Bi's
Arm curls: 3x10 @30.
Incl. curls 3x10 @25.
Cable curls: 1x10 @55, 2x9 @60.
Reverse bb curl: 3x10 @40.
Skulls: 3x10 @40.
Bent over cable extensions: 1x10 @45, 2x10 @47.5.
Cable pushdowns: 2x10 @55.
Rope pushdowns: 2x10 @50.
Update:
I worked my ass off at work, with 48 hours of ot this week alone. As a result my diet suffered as well as missing a day of training. It was a rough one, but things are getting back on track. I'm focusing on my diet, and attacking the cardio. I’m behind on my goals, and I gotta get my act together. I refuse to fail.
The run down:
Lat pulldowns: 3x10 @140.
Row machine: 3x10 @160.
Bent over row: 1x10 @45, 2x10 @95, 1x10 @105.
Bent over row (db,sa): 3x10 @50.
Deadlifts: 1x10 @65, 2x10 @115.
Warm up: 1x10 @5 (front / back / side).
Front plate raise: 2x10 @35, 1x10 @45.
Lat raise: 3x10 @20.
shoulder press: 1x10 @65, 1x10 @85, 1x8 @85.
Upright rows: 1x10 @45, 1x10 @65, 2x10 @85.
DB shrugs: 1x20 @50, 2 x15 @65.
DB arm curls (half hammer, half standard): 3x10 @30.
Incl curl: 3x10 @25.
EZ bar curl: 3x10 @40.
Reverse curl: 3x10 @40.
Skulls: 3x10 @40.
Tri extensions (cable, bent over): 1x10 @45, 1x10 @47.5, 1x8 @50.
Cable pushdowns: 1x10 @55, 2x10 @60.
Rope pushdowns: 2x10 @50.
today was a leg day. I ended up over sleeping this morning and i didnt have time for my preworkout shake. As a result of that, i felt a bit sluggish. I could have gone harder / heavier on my squats, just didnt have it in me,
The run down:
Leg press:1x10 @200, 1x10 @260, 2x10 @300.
Squats: 1x10 @15, 1x10 @65, 1x10@85.
Leg extensions: 1x10 @200, 2x10 @220.
Leg curl: 1x10 @110, 1x10 @115, 1x10 @120.
Standing calf raise: 3x20 @ bw.
Been having a problem sleeping, well not really sleeping but rather getting my lazy ass out of bed in the morning. So I overslept again... not bad, only 30 mins. I was able to hit the gym and land a solid chest day. I keep the rest periods short (30-45 sec), and knock a set off the last to exercises. I guess a shortened work out is better then no work out.
The run down:
Bench: 1x10 @95, 2x10@115.
Flat flyes: 3x10 @30.
Incl flyes: 3x10 @30.
Incl bench: 1x10 @85, 1x8 @105.
Cable Crossovers: 2x10 @32.5.
Arm curls: 3x10 @30.
Incl arm curls: 3x10 @30.
Ez bar curl: 3x10 @50.
Reverse Curl: 3x10 @50.
Skulls: 3x10 @50.
Cable pushdowns: 1x10 @55, 1x10 @60, 1x10 @65.
Tri Extensions (cable bent over): 1x10 @47.5, 2x10 @50.
Rope pushdowns: 3x10 @50.
Lat pulldown: 1x10 @140, 2x10 @145.
Row machine: 3x10 @160.
Bent over row (BB): 1x10 @95, 2x10 @105.
Bent over row (single arm bd): 1x10 @50, 2x10 @55.
Deads: 1x10 @85, 2x10 @135.
Front/side/rear raise warm up: 1x10 @5.
Seated shoulder press: 3x10 @85.
Front plate raise: 3x10 @45.
Lat raise: 3x10 @20.
Machine seated rear raises: 3x10 @115.
Upright rows: 1x10 @65, 2x10 85.
ran out of time and wasnt able to fit in my set of shrugs.
Db arm curls: 3x10 @30.
Incl DB curls: 3x10 @30.
Ez bar curl: 3x10 @50.
Reverse curl: 3X10 @50.
Skulls: 3x10 @50.
Rope pushdowns: 3x10 @50.
Cable pushdowns: 1x10 @55, 2x10 @65.
Tri Extensions (cable,bentover): 3x10 @45.
Seated leg press: 1x10 @200, 3x10 @300.
Leg extensions: 3x10 @220.
Seated leg curl: 3x10 @120.
Front squats: 1x10 @65, 1x10 @85.
squats: 2x10 @85.
Bench Press: 1x10 @95, 3x10 @115.
Flat bench flyes: 3x10 @30.
Incl flyes: 2x10 @30, 1x10 @35.
Incl bench: 1x10 @85, 1x10 @95, 2x10 @105.
Cable crossovers: 1x10 @32.5, 2x10 @35.
Db curls: 3x10 @30.
Incl db curls: 3x10 @30.
Ez bar curl: 3x10 @50.
Reverse curls: 3x10 @50.
Skulls: 3x10 @50.
Rope pushdown: 3x10 @50.
Tri extensions (cable, bent-over): 3x10 @50.
Cable pushdowns: 3x10 @60.
Lat pull down: 1x10 @145, 2x10 @150.
Bent over bb row: 1x10 @95, 2x10 @105.
Row machine: 3x10 @160.
Bentover db row: 3x10 @55.
Deadlifts: 1x10 @105, 2x10 @155.
it felt good to be back at the gym after 3 days off.
Front/side/rear raise warm ups: 1x10 @5lbs each
Seateed shoulder press: 3x10 @95.
Front plate raise: 3x10 @45.
Lat raise: 2x10 @25, 2x10 @20.
Machine seated rear raises: 3x10 @115.
Upright row: 3x10 @85.
So I tried an arm routine I got off from bb.com. It was 10 sets of one exercise, each set the weight went up, reps went down. Bottom line I didn’t like it. While I started off strong it just got to blah for my liking. I am so disappointed with the work out that I'm not even going to worry about posting what I did. Nuff said.
Seated leg press: 1x10 @200, 3x10 @300.
Leg extensions: 3x10 @230.
Leg curl: 1x6 @145, 1x10 @130, 1x10 @120.
Squats: 1x10 @85, 1x10 @105, 1x10 @125.
suicidegripme
09-17-10, 2:47 pm
So I tried an arm routine I got off from bb.com. It was 10 sets of one exercise, each set the weight went up, reps went down. Bottom line I didn’t like it. While I started off strong it just got to blah for my liking. I am so disappointed with the work out that I'm not even going to worry about posting what I did. Nuff said.
Its always interesting (for better or worse) trying out new training techniques.
Hows your training been going? Been awhile since I stopped by. You seem to be putting some good work in.
This time it defiantly didn’t pan out.
My training has been going great! I'm at 100% from when I hurt my back, and I push it every day.
Practically none of my clothes fit right, and I just realized today that I have to adjust my gun belt, and my vest is way to loose. The vest thing is cool, but sucks at the same time as you don’t want your vest to not fit... I still have another 4 years till the dept will issue me a new one. By that time I'll be swimming in the one I’ve been issued.
Bench press: 2x10 @115, 1x10 @120.
Inl bench press: 1x10 @115, 1x8 @125, 1x6 @125, 1x10 @115.
Flat bench flyes: 2x10 @30, 1x10 @35.
Icl flyes: 3x10 @35.
Cable crossovers: 3x10 @35
Db curls: 3x10 @30.
Incl db curls: 3x10 @25.
Ez bar curls: 3x10 @40.
Reverse curl: 3x10 @40.
Skulls: 2x15 @40.
Rope pushdowns: 2x15 @50.
Bent over cable extensions: 2x15 @50.
Cable pushdowns: 3x10 @60.
Had a killer workout this morning, wish they could all be this awesome.
The run down....
Lat pull downs: 3x10 @150.
Row machine: 3x10 @160.
Bent over db row: 3x10 @55.
Assited chin ups: 1x10, 2x7 (100lbs assit).
Back extensions machine: 3x10 @190.
Deads: 3x10 @150.
Warm up: front/side/rear raises: 1x10 @5 each.
Seated bb shouolderpress: 3x10 @95.
front plate raise: 3x10 @45.
lat raise: 3x10 @25.
upright rows: 3x10 @85.
Machine seated rear raise: 3x10 @120.
bb shrugs: 3x10 @195.
Seated leg press: 1x10 @200, 1x10 @300, 1x10 @325, 1x10 @350.
Leg extensions: 3x10 @230.
Seated leg curl: 3x10 @125.
Squats: 1x10 @105, 3x10 @125.
So no gym for me today, instead i had range, oc, and asp refresher. asp traing was a pretty good work out, between hitting the bag and going against the red man. chest tomorrow
Bench press: 3x10 @120.
incl bench press: 3x10 @125.
flat bench flyes: 3x10 @35.
incl flyes: 3x10 @35.
cable crossovers: 3x10 @35.
DB curls: 3x10 @30.
Incl db curls: 3x10 @25.
Ez bar curl: 3x10 @40.
Reverse curls: 3x10 @40.
Skulls: 3x10 @40.
Rope pushdowns: 2x15 @50
Cable pushdowns: 4x10 @60 (2 w/inner grip, 2 w/outer grip)
Tri extensions (cable, bent over) 2x15 @50
Lat pull downs: 3x10 @150.
Bent over bb row: 1x10 @95, 2x10 @115.
Bent over db row: 2x10 @55, 1x10 @60.
Row machine: 3x10 @160.
Lower back extensions: 1x10 @190, 2x10 @200.
assited chins: 1x10 @100, 2x7 @100.
Deads: 3x10 @155.
warm up (front/rear/side raises): 1x10 @5.
Seted shoulder press: 1x10 @95, 1x9 @95, 1x7 @95.
Front plate raise: 3x10 @45.
Lat raise: 1x10 @25, 3x10 @20.
Upright row: 3x10 @85.
Machine seated rear raise: 3x10 @120.
Shrugs: 3x10 @195.
Seated leg press: 1x10 @200, 3x10 @350.
Leg extensions: 3x10 @230.
Seated leg curl: 3x10 @125.
Squats: 3x10 @125, 1x10 @145.
Standing calf raise: 3x15 @45.
Bench Press: 1x10 @115, 3x10 @120.
Incl bench press: 1x10 @105, 2x10 @115.
Flat bench flyes: 3x10 @35.
incl flyes: 3x10 @35.
Cable crossovers: 3x10 @35.
Standing db curls: 3x10 @30.
Incl db curls: 3x10 @30.
Ez bar curl: 3x10 @ 50 + bar (15 or 20, not sure)
Reverse curls: 3x10 @50.
Skulls: 3x10 @50.
Rope pushdowns: 1x10 @50, 2x10 @55.
Cable pushdowns: 1x10 @60, 2x10 @65.
Bent over cable tri extensions: 3x10 @50
Great work out w/ a huge pump for a reward!
Lat pulldown: 3x10 @155.
Row machine: 3x10 @160.
Bent over BB row: 3x10 @115.
Bent over DB row:1x10 @60, 2x10 @65.
Machine back extensions: 3x10 @200.
Deads: 1x10 @105, 3x10 @195.
Assit chin ups: 2x10, 1x9, @100lbs.
suicidegripme
10-04-10, 12:17 pm
Solid training. Hows the routine feeling? Diet/supp updates?
So I'm not losing as much weight as I want so I’ve decided to change things up. Now every other day I plan on doing cardio instead of lifting.
the run down:
-chest
cardio
-arms
cardio
-back
cardio
-shoulders
cardio
-legs
cardio
So today I did 30 mins on a treadmill at a moderate pace... it sucks.
Warm up (front/side/rear raises): 1x10 @5lbs each.
Seated shoulder press: 2x10 @95, 1x9 @95.
Front raises: 3x10 @45.
Lat raises: 3x10 @25.
Machine seated rear raises: 3x10 @120.
Upright rows: 1x10 @45, 1x10 @85, 2x10 @90
Planned on doing an hour of cardio, but was called in for ot. Oh well. Legs tomorrow
Seated leg press: 1x10 @200, 3x10 @350.
Seated calf press: 3x10 @150.
Leg extensions: 3x10 @230.
Seated leg curl: 3x10 @125.
Squats: 1x10 @105, 3x10 @155.
my form has been great with the squats, each leg day I push it. really looking forward to hitting my max.
BB bench press: 1x10 @115, 3x10 @125.
Incl BB bench: 3x10 @115.
Flat db flyes: 3x10 @35.
Incl db flyes: 3x10 @35.
Cable crossovers: 3x10 @35.
So to save myself some money, I took my old furniture to the dump and disposed of it myself instead of paying extra to have the delivery guys do it. I loaded it with the help of my wife, but went by myself to the dump.
The long and short of it, is that I hurt my f'n back again.
Joy.
So with the help of rest, and drugs my back felt well enough to go to the gym. I consider myself very luck that it wasn’t as bad as I first thought it was.
ARMS
Standing db curls: 3x10 @30.
Incl db curls: 3x10 @30.
Ez bar curls: 3x10 @65.
Reverse arm curls: 3x10 @50.
Skulls w/ez bar: 3x10 @65.
Rope pushdowns: 3x10 @55.
Cable pushdowns: 4x10 @65.
So I took it easy today, I could have skipped but I didnt have it in me.
The run down:
Lat pull down: 3x10 @155.
Row machine: 3x10 @160.
Bent over db row: 1x10 @60, 2x10 @65.
Back extensions machine: 1x10 @150, 3x10 @200.
I skipped my db bent over row, deadlifts, and assisted chin ups. Im hoping that by next back day I will be at 100%.
Warn up (front/side/rear raises): 1x10 @5 each.
Seated shoulder press: 3x10 @95.
Front db raise: 3x10 @95.
Lat raise: 3x10 @25.
Machine seated rear raise: 1x10 @120, 2x10 @135.
Upright row: 3x10 @95.
Shrugs: 3x10 @195.
Seated leg press: 1x10 @200, 3x10 @350.
Calf press: 3x20 @150.
Leg extensions: 3x10 @230.
Seated leg curl: 3x10 @125.
Squats: 1x10 @105, 3x10 @175.
Sldl: 3x10 @105.
BB bench: 1x10 @95, 1x10 @125, 2x10 @135.
Incl bb bench: 1x10 @105, 3x10 @125.
flyes: 2x10 @35, 1x10 @40.
Incl flyes: 3x10 @40.
Cable crossovers: 3x10 @37.50.
Db curls: 2x10 @30, 1x10 @35.
Incl curls: 3x10 @30.
Ez bar curl: 3x10 @65.
Reverse curl: 3x10 @50.
Skulls w/ ez bar: 3x10 @65.
Rope pushdowns: 1x10 @55, 2x10 @60.
Cable pushdowns: 4x10 @65.
Lat pulldowns: 3x10 @155.
Row machine: 3x10 @160.
Bent over bb row: 3x10 @115.
Bent over db row: 3x10 @65.
Deads: 1x10 @105, 3x10 @195.
Machine low back extensions: 3x10 @200.
Warm up (front/side/rear raises) 1x10 @5 each.
Seated shoulder press: 2x10 @95, 1x9 @95.
Front raises db: 3x10 @25.
Lat raises: 3x10 @25.
Machine seated rear raises: 1x10 @120, 2x10 @135.
Upright rows: 2x10 @85, 1x10 @95.
Shrugs: 1x10 @195, 1x10 @215, 1x10 @235.
Seated leg press: 1x10 @200, 3x10 @350.
Calf press: 3x20 @150.
Leg extensions: 1x10 @230, 1x10 @240, 1x10 @245.
Seated leg curl: 3x10 @130.
Squats: 1x10 @105, 3x10 @175.
Flat bench: 1x10 @115, 3x10 @125.
Incl bench: 1x10 @105, 3x10 @125.
Flat flyes: 3x10 @35.
Incl flyes: 3x10 @35.
Dec Flyes: 3x10 @35.
Pullovers: 3x10 @35.
Db curls: 2x10 @30, 1x10 @35.
Incl db curls:3x10 @30.
Ez bar curl: 3x10 @65.
Reverse curl: 3x10 @50.
Ez bar skulls: 3x10 @65.
Rope pushdowns: 3x10 @60.
Cable pushdowns: 2x10 @65, 1x7 @65.
Lat pulldowns: 3x10 @155.
Row machine: 3x10 @160.
Bent over db row: 3x10 @65.
Deads: 1x10 @105, 3x10 @175.
Lower back ext. 1x10 @200, 2x10 @220.
Warm up (front/side/rear raises): 1x10 @5.
Front db raises: 3x10 @25.
Lat raises: 3x10 @25.
Seated shoulders press: 2x10 @95, 1x9 @95.
Machine seated rear raises: 3x10 @135.
Upright rows: 1x10 @85, 2x10 @95.
Shrugs: 3x10 @245.
Took some time off, but now its back to the grind.
Seated Leg press: 1x10 @200, 3x10 @300.
Leg extensions: 1x10 @200, 3x10 @250.
Calf press: 1x10 @150, 3x10 @200. (nice and slow)
Seated leg curls: 1x10 @100, 3x10 @130.
Squats: 1x10 @105, 3x10 @175.
Sldl: 1x10 @105, 3x10 @155.
---
Leg raises: 3x10.
Machine crunch: 1x10 @125, 1x10 @135, 1x10 @145, 1x10 @155.
Resting periods was 3osec between sets, 1 min between exercise with the exception being the squats and sldl. That rest was 1 min between sets, 2 between exercises.
..
Legs still hurting from yesterday, today is a chest day. Some of the weights were a tad lighter than normal.
The run down.
BB bench press: 1x10 @115, 3x10 @125.
Flat bench flyes: 3x10 @35.
Incl flyes: 3x10 @35.
Decline db bench: 3x10 @35 (last couple were killin me).
Incl BB bench: 4x10 @105.
Cable crossovers:1x10 @32.5, 2x10 @35, 1x8 @37.5
Standind db curls: 2x10 @30, 1x10 @35.
Incl. db curls: 3x10 @30.
Ez bar curls: 3x10 @65.
Reverse arm bb curls: 3x10 @50.
Ez bar skulls: 3x10 @65.
Rope pushdowns: 1x10 @60, 2x10 @62.5.
Cable pushdowns: 2x10 @65, 1x7 @65.
Assit. dip: 3x10 @100lbs.
Lat pulldowns(wide grip): 2x10 @155, 1x10 @160.
Row machine: 3x10 @160.
Bent over bb row: 1x10 @85, 2x10 @135, 1x10 @145.
Bent over db row (single-arm):1x10 @60, 2x10 @65.
Machine low back extensions: 3x10 @220.
Deadlifts: 1x10 @105, 2x10 @195, 1x10 @205.
Assit. Chins: 2x10 @100.
2 more days of agent o testing then all updates will be back here
Mr. Dead
12-17-10, 9:48 pm
It's going to be awesome, being on the same team, with ya...!!!
I feel the same way, ready to kick ass!
thread will be on hold till ic4 is done, all logs will be on my team orange page... link below.
My last post in here was almost a year ago... it went by real quick.
IC4 has come and went and my "mental state" rage log has run its course. With the new year brings new challenges, and my quest to crush all of them will be found here.
Gear up brothers, its going to be a hell of a year!
session 114 of 5/3/1...
Bench (5)
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
BB bench press (warm):2x5 @95, 1x3 @120.
....................(working): 1x5 @150, 1x5 @160, 1x5 @170.
BB bench press: 3x10 @135.
Incl DB press: 4x12 @40.
Bench dips: 3x10.
Dip machine: 4x12 @150.
Rope pushdowns: 4x12 @45.
Close grip bench: 4x12 @95.
session 115 of 5/3/1
Squat (5)
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Squat (warm): 1x5 @120, 1x5 @150, 1x3 @180.
.......(working): 1x5 @225, 1x5 @240, 1x7 @225.
Squat: 4x10 @155.
Seated leg curl: 4x12 @100.
session 116 of 5/3/1...
Military press (3).
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
DB shoulder press / EZ bar curl: 3x12 @30 / 3x12 @65.
Shoulder press (warm): 1x5 @85, 1x5 @105, 1x3 @120.
...................(working): 1x5 @130.....FAIL, completely spent.
DB Lat raise / DB curls: 3x12 @20 / 3x10 @20.
Reverse BB curls / BB shoulder press / BB wrist curls: 4x10 @60 / 4x10 @60 / 4x10 @60.
session 114 of 5/3/1...
Deads (3)
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Deads (warm): 2x5 @135, 1x3 @160.
.......(working): 1x3 @190, 1x3 @215, 1x3 @245.
Lat pull down machine / Row machine / Low back extensions machine: 3x10 @150 / 3x10 @150 / 3x20 @225.
BB shrugs (smith): 1x10 @105, 1x10 @155, 1x20 @155, 1x20 @155.
Session 118 of 5/3/1
Bench (3)
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
BB Bench press (warm): 2x5 @95, 1x3 @120.
....................(working): 1x3 @145, 1x3 @155, 1x8 @160.
BB Bench: 3x10 @135.
Inc DB press: 4x12 @40.
Dip machine: 4x12 @150.
Assit dip: 2x10 @85.
Session 119 of 5/3/1.
Squats (3)
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Squats (warm): 1x5 @120, 1x5 @150, 1x3 @180.
..........(working): 1x3 @240, 1x3 @255, 1x5 @270.
Seated leg press: 4x15 @250.
Leg extensions: 4x12 @200.
Seated Leg curl: 4x12 @100.
Session 120 of 5/3/1.
Military press (1).
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Mil press (warm): 1x5 @85, 1x5 @105, 1x3 @120.
............(working): 1x5 @150, 1x3 @160, 1x2 @170.
DB press / BB curls: 3x12 @35 / 3x12 @65.
DB lat raises / DB curls: 3x12 @25 / 3x10 @20.
Reverse BB curls / BB shoulder press: 3x10 @60 / 3x10 @60.
BB wristcurl: 3x15 @45.
Session 121 of 5/3/1.
Deads (1)
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Deads (warm): 1x5 @100, 1x5 @125, 1x3 @150.
........(working): 1x5 @190, 1x3 @215, 1x3 @240.
Shrug-smith machine: 3x15 @175.
Session 122 of 5/3/1.
Bench (1).
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
BB Bench press (warm): 1x5 @70, 1x5 @90, 1x3 @110.
....................(working): 1x5 @135, 1x3 @155, 1x5 @170.
BB Bench press / Inverted row: 3x10 @135 / 3x10.
Inc.BB Bench press: 3x10 @105.
Cable cross overs: 3 x10 @27.5.
Rope pushdowns: 4x12 @45.
Close grip BB bench press: 4x15 @95.
Tri dip machine: 4x15 @150.
Session 123 of 5/3/1.
Squat (1).
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Box Squat (warm):1x5 @115, 1x5 @140, 1x3 @170.
............(working): 1x5 @210, 1x3 @240, 1x6 @270.
Box Squats: 4x10 @155.
Seated leg press: 4x15 @250.
Leg extensions: 4x12 @200.
Seated leg curl: 4x12 @100.
suicidegripme
01-19-12, 12:01 pm
Session 123 of 5/3/1.
Squat (1).
Pre: Stak, Rage, creatine.
Intra / post: A7 / EAA Stack.
Box Squat (warm):1x5 @115, 1x5 @140, 1x3 @170.
............(working): 1x5 @210, 1x3 @240, 1x6 @270.
Box Squats: 4x10 @155.
Seated leg press: 4x15 @250.
Leg extensions: 4x12 @200.
Seated leg curl: 4x12 @100.
Nice box squat session! What depth are you setting your box?
Nice box squat session! What depth are you setting your box?
I'm not... my gym doesnt offer adjustable boxes, I make due with normal dumbell bench. When my ass makes a solid hit, it works out to be parrell.
I haven't posted a log in what seams like forever.
I've since lost 2 different log books, so here is whats been going on.
Ran 5/3/1 for over a year, then took some time off from that to do a free flowing training regiment. This was mostly upper body work to give my lower half some much needed rest.
Now Im back to 5/3/1...
First day back to 5/3/1. I decided to step away from my normal seated mil presses on the smith to standidng barbell mill presses.
Pre: rage w/ creatine
Intra: A7
Mil press (warm): 1x5 @35, 1x5 @45, 1x5 @50.
............(working): 1x5 @65, 1x5 @70, 1x15 @75.
Mil press: 4x10 @55.
Superset: Lat Raise:3x10 @20
..............: Front Raise: 3x10 @20.
Face Pull: 3x10 @60.
Superset: Lat Pulldown: 3x10 @130.
..............: Row: 3x10 @130.
Bent over Row: 3x15 @115.
Superset: Close grip bench: 3x10 @115.
..............: DB Curl: 3x10 @25.
Superset: Rope Pulldown: 3x10 @55
..............: EZ bar curl: 3x10 @65.
Next week I'll have to adjust my mill press weight, 17 reps was great, but that just shows me i went to light.
Pre: rage w/ creatine
Intra: A7
Squat (warm): 1x5 @1120, 1x5 @135, 1x5 @165.
.........(working):1x5 @205, 1x5 @220, 1x7 @230.
Squat: 3x10 @155.
Leg press: 3x10 @250.
Leg ext: 3x10 @175.
Leg curl: 3x10 @100.
Machine low back extension: 3x20 @200.
Roman chair sit ups: 3x15.
Side bends: 3x10 @50.
Pre: rage w/ creatine
Intra: A7
Bench (warm): 1x5 @75, 1x5 @95, 1x5 @115.
.......(working): 1x5 @135, 1x5 @145, 1x8 @155.
Bench: 3x10 @115.
Incl DB press: 3x10 @45.
Cable crossovers: 3x12 @25.
Shrugs: 5x10 @50/55/60/65/70.
Shrugs: 5x10 @70/65/60/55/50.
Superset: Rope pulldown: 3x10 @45.
..............: EZ bar curl: 3x10 @45.
Superset: Bent over tri ext: 3x15 @45.
..............: Rev curl: 3x10 @65.
Superset: DB curl: 3x10 @25.
..............: Close grip bench press: 3x10 @95.
Pre: rage w/ creatine
Intra: A7
DEAD LIFTS!
lost my log.... damn.
Pre: rage w/ creatine
Intra: A7
changed the weight of the mil press, last week i really needed to go heavier.
Mill press (warm): 1x5 @50, 1x5 @60, 1x5 @70.
............(working): 1x3 @95, 1x3 @100, 1x9 @105.
Mill press: 4x10 @85.
Superset: Front raise: 3x10 @20.
..............: Side raise: 3x10 @20.
Superset: Lat Pulldown: 3x10 @130.
..............: Machine Row: 3x10 @130.
..............: Inverted row: 3x10.
Superset: DB curl: 3x10 @25.
..............: Rope pulldown: 3x12 @55.
Superset: EZbar curl: 2x10 @65.
..............: Bent over tri ext: 2x12 @55.
Pre: rage w/ creatine
Intra: A7
Squat (warm): 1x5 @110, 1x5 @135, 1x5 @165.
........(working): 1x3 @215, 1x3 @230, 1x5 @245.
Squat: 3x10 @155.
Leg press: 3x10 @250.
Leg ext: 3x10 @175.
Leg curl: 3x12 @110.
Back extension: 3x20 @200.
Superset: roman chair situp: 3x10.
..............: side bends: 3x10 @50.
Pre: rage w/ creatine
Intra: A7
Bench (warm): 1x5 @75, 1x5 @ 95, 1x5 @115.
........(working): 1x3 @145, 1x3 @155, 1x5 @165.
Bench: 3x10 @135.
Incl BB press: 3x10 @105.
Incl DB press: 3x10 @45.
DB fly: 3x15 @20.
Upright row: 3x10 @65.
Shrug: 3x15 @205.
Face pulls: 3x15 @ 50.
Superset: Close Grib bench press: 3x10 @95.
..............: DB curl: 3x10 @25.
Superset: Rope pulldown: 3x10 @45.
..............: BB curl: 3x10 @45.
Superset: Bent over tri ext: 3x15 @45.
..............: Reverse curl: 3x10 @45.
Pre: rage w/ creatine
Intra: A7
Deads (warm): 1x5 @90, 1x5 @115, 1x5 @135.
......(working): 1x3 @180, 1x3 @195, 1x6 @205.
Deads: 3x10 @135.
Face pulls: 3x15 @55.
Superset: Bent over BB row: 3x10 @135.
..............: BB Shrugs: 3x12 @135.
T-Bar row: 4x15 @45.
High row: 3x10 @35.
Lat pulldown: 4x15 @80.
Bent over DB row: 4x10 @50.
Back extensions: 3x15 @250.
Pre: rage w/ creatine
Intra: A7
Mill press (warm): 1x5 @50, 1x5 @60, 1x5 @70.
...........(working): 1x5 @85, 1x3 @100, 1x8 @110.
Mill press: 3x10 @95.
Superset: Front raise: 3x10 @25.
..............: Side raise: 3x10 @25.
Upright row: 3x10 @65.
Shugs: 2x12 @205.
Superset: Machine row: 3x10 @135.
..............: Lat pulldown: 3x10 @135.
T-Bar row: 3x10 @90.
Superset: Close grip bench press: 3x10 @95.
..............: DB hammer curl: 3x10 @30.
Superset: Bent over tri ext: 3x10 @55.
..............: BB curl: 3x10 @55.
Superset: Rope pulldowns: 3x10 @55.
..............: Rev BB curl: 3x10 @55.
Pre: rage w/ creatine
Intra: A7
Squat (warm): 1x5 @110 / 135 / 165/
......(working): 1x5 @205, 1x3 @235, 1x5 @260.
Squat: 3x10 @175.
Leg press: 3x10 @250.
Leg ext: 3x10 @175.
Leg curl: 3x10 @110.
back ext machine: 3x20 @200.
Pre: rage w/ creatine
Intra: A7
Bench (warm): 3x5 @75 / 95/ 115.
......(working): 1x5 @45, 1x3 @160, 1x6 @180.
Bench: 2x10 @135.
Incl BB bench: 2x10 @105.
Incl DB bench: 2x12 @45.
DB fly: 2x15 @20.
Face pull: 3x15 @55.
Pre: rage w/ creatine
Intra: A7
Suoerset: Close-grip bench: 3x10 @95.
..............:DB curl: 3x10 @25.
Cable curl: 3x10 @20.
Superset: Bent over tri ext: 3x10 @55.
..............: BB curl: 3x10 @60.
Superset: Rope pulldown: 3x10 @55.
..............: Reverse curl: 3x10 @60.
Face pull: 3x12 @55.
Superset: Tri machine: 3x12 @150.
..............: BB curl: 3x10 @45 (1 and a half reps).
Pre: rage w/ creatine
Intra: A7
Deads (warm): 3x5 @135.
.......(working): 1x5 @175, 1x3 @190, 1x6 @215.
Dead: 3x10 @135.
Face pulls: 3x15 @55.
Superset: Bent over BB row: 2x10 @135.
..............: BB shrug: 2x12 @135.
Bent over DB row: 3x15 @50.
Machine back ext: 3x15 @250.