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gerrrfreak61
08-31-11, 1:56 pm
Hey I made my username awhile ago but never got around to logging my journey so since I'm at college now with more free time I might as well start.

Some info about me: I'm 18 years old 6' 2" and weigh 255 lbs, I don't measure body parts I see the changes in the mirror and in strength. I started training around ninth grade and started to get more and more serious about it. In the summer between being a sophomore and a junior I was pretty strong. At around 240 lbs I was benching 315 for sets of 8 reps and squat 405 for sets of 10, I didn't really deadlift much which I realize was a mistake but all around I was just pretty strong and big. Then in football season I dislocated my shoulder and when I got an MRI the doctor realized i had three majors tears in my labrum, the cartlidge that keeps your shoulder in socket. Surgery was inevitable so I played the season with it, multiple dislocations during games with a lot of pain but I still finished the season. After the season I had the surgery and then could barely do anything for six weeks and had to wear a brace with my arm in a neutral position and after that I had physical therapy for a few months. Then I started training again and played another football season. I had the surgery about a year and a half ago and barely notice that I had the surgery. Now my goal is to continually break my limits and keep making improvements.

I'll post some meals and my workout later on today.

gerrrfreak61
08-31-11, 6:49 pm
Preworkout meal was a couple chicken sandwiches on wheat bread and some potatoes and plenty of water. An hour later I had a protein shake. Half an hour after the shake I took some animal rage which is the best pre workout supplement on the market. Today I trained shoulders and biceps.

Dumbbell military presses: 70x12 75x12 80x10 90x5

Dumbbell front raises 30x12 35x10 40x10 45x6

Dumbbell lateral raises 25x12 30x10 35x10 35x9

Dumbbell shrugs 100x12 135x10 160x6

Dumbbell curls 30x12 35x10 35x10

Hammer curls 30x12 35x10 35x10

gerrrfreak61
09-01-11, 11:11 pm
did some thinking last night and got pretty damn motivated so I decided to go and do 20 minutes of good intensity cardio at 11. meals have been good, eating as much clean food as I can with so much protein. thank God for cheap protein from GNC. okay so today I did some power lifts and the equipment in my schools gym only allows me to load up the bar to 495 and only 630 on leg press. and today I didnt have a belt to deadlift or squat with so numbers werent the best. I do use straps for deadlifts though.

Deadlifts: start with 135 and do a couple and add a plate and do a couple, repeat til 405
405x8 405x8 495x2

Squats warm up with 135 then 225
315x10 315x8 315x4

Leg press start with 180 and kept adding a plate at a time and doing sets of 12 did 5 reps of 630

next time i deadlift and squat ill have a belt so numbers should go up and maybe ill throw some extra weight on deadlifts with my chains. tomorrow i will work on my bench and hit triceps hard

gerrrfreak61
09-02-11, 3:50 pm
Like i planned I did chest and tris today.

flat bench 135x12 225x10 275x6 285x4 295x2
Cable crossovers 35x12 40x12 45x10 50x8 55x6
Smith Incline 135x12 185x10 185x10 205x8
FST 7 with pec deck machine used 150 or so

For triceps i did a bunch of just instinct tricep bar pushdowns with supersets and this isolation machine, got a good pump. time to rest for a couple days, might hit a cardio sometime this weekend tho.

gerrrfreak61
09-04-11, 12:21 am
today I decided to go train my biceps. decent workout, ended with a good pump because of FST 7 at the end.

barbell curls 95x10 95x10 105x8

standing alternate dumbbell curls 35x12 35x12 40x10

FST 7 with 40 lbs on a cable machine


rest and relaxation tomorrow and just lots of eating to prepare for back on monday.

gerrrfreak61
09-04-11, 7:20 pm
rest day today, helped some people out at the gym and did a lot of sleeping and thinking. need more food, the dining halls here suck. helping people out in the gym truly gives me satisfaction. one day i hope to own a gym and personally train some people there. i'm thinking about starting a weightlifting club here at my college and the clubs activities would include holding seminars on smart training and such. nutrition. going 2 schools without a lot of money in philadelphia and around the area holding assemblies for young kids on how to stay fit without equipment and guidance and info on good nutrition. i've read articles on here of guys doing that and i believe those events will make a world of difference and that world of difference will grow exponentially, if we continually do it. maybe if i had a weightlifting club i could raise money so that high schools in the area could have a weightroom. so many oppurtunities and we need only grasp them and we can accomplish so much. lately ive been listening to and watching a lot of kai greene's videos and he says a lot of true valuable things. should make a movie of his life so more people can open their eyes. well time to go do some school stuff and eat a couple more times and then sleep and i will set personal bests tomorrow in the gym for my back workout. i will be an unchained beast driven by rage.

Carrnage
09-04-11, 7:38 pm
How you liking Animal Rage?

gerrrfreak61
09-04-11, 8:53 pm
best pre workout i've used. i know i'm young but I've used different ones such as no xplode and jacked and superpump 250, animal rage is the best. if i had more money i'd get animal pump and stack them in order to get a crazy pump which im sure would be the result. i've worked at a gnc where people would ask me what the best pre workout is and i would reply with animal rage. i eat and then about an hour later have a small WPI shake and then take rage 30 mins later and start warming up. also i only use the powder form of rage, cheaper and faster i think. im on my second bottle of rage and i just started this log to track my thoughts and workouts

gerrrfreak61
09-10-11, 2:53 pm
I've been pretty busy lately and I hurt my foot the other day in the gym, my college's dumbbell rack sucks because it's so unstable and an 85 fell right down on my toe/foot so that sucks and i'm sure I'll feel it when I do heavy lifts that put pressure on my feet. I've also had some other personal things and academics going on, been keeping the diet the best I can though. I'll start posting my workouts again on monday which will be a chest/tri day

gerrrfreak61
10-24-11, 6:53 pm
Arms session today:

Close Grip Bench 135x12 225x10 245x8 265x5
Skullcrushers 65x14 85x9 85x8
Bar Pushdowns 70x12 74x10 78x8
Standing DB curls 30x12 35x12 40x10
Hammer DB curls 30x12 30x12 35x10
DB concentration curls 25x10 25x10 30x8

Legs tomorrow

gerrrfreak61
11-14-11, 11:58 pm
11-14-11

back/ bis today

BB Deadlift 135x5 245x5 335x5 425x5 475x3 500x2.5 (couldn't quite lock it out, grips started to slip)

Lat pulldown 130x15 175x12 205x10 220x6

Seated cable row 150x15 205x12 250x10 250x9

Bent Over BB row 135x15 135x15 185x12

Laying on a bench external rotation for cuff work just a few sets of 5 lbs

standing alternate db curl 25x15 30x12 35x12 40x10

gerrrfreak61
11-16-11, 7:38 pm
11-15-11 Chest Tris

Smith Machine incline bench 135x15 225x12 275x8 275x5

Cable Crossovers 25x15 35x12 45x10 55x7

Flat DB press 75x12 75x12 75x12

Pec deck stack for 12, 12, 11

cable bar extensions 70x15 80x11 90x7

close grip bench 135x12 185x10 185x8

gerrrfreak61
11-18-11, 7:00 pm
11-17-11 Legs

leg press 200x15 400x15 580x12 760x10 940x8 1030x4

squats 135x15 225x10 315x8 315x8 315x7

leg extensions 100x15 150x12 150x12 150x12

seated leg curls 80x20 120x15 120x15 120x15

gerrrfreak61
11-21-11, 11:15 pm
Back and bis back in my home gym where it all started

barbell deadlifts 135x3 225x3 315x3 405x5 495x4.5 545x1

barbell bent over rows 135x15 225x12 275x8 275x6

Lat pulldown 100x20 100x20 160x15 160x15

Bent over seated row handle row 4-5 plates for reps 12-6 few sets

barbell curls 65x12 85x10 105x6

Reverse grip barbell curls 65x12 65x12 75x10

gerrrfreak61
11-23-11, 11:14 am
shoulders 11/22/2011

seated db military press 70x12 80x10 90x9 100x5

db lateral raises 25x12 30x12 30x12 30x12

rear db raises 15x15 20x10 20x10 20x10

seated smith machine military press 135x15 225x8 225x8 225x8

seated db lateral raises 20x12 20x12 20x12

trap bar shrugs 135x10 225x10 315x10 365x10

gerrrfreak61
11-24-11, 10:32 pm
legs 11/23/11

barbell squat 135x10 225x10 315x10 365x5 405x5 455x1 315x8 315x8 315x8 315x8

gerrrfreak61
12-29-11, 8:06 am
chest 12 28 2011

flat bb bench 135x5 225x5 275x5 315x5 335x1 355x0-spotter helped a little when i got stuck halfway up
rack lockouts 135x5 225x5 315x3 405x0-first time doing rack lockouts and thought i could get it but couldnt, need to work on my tricep strength 365x3 365x3
cable flyes 33x12 43x12 48x10 53x8
military press 135x10 225x6 225x5
incline presses 135x12 225x10 225x8