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weightsb4dates
06-18-14, 11:49 am
whats up fellas i want to start off by saying, i will respect and hear all critiques, and criticism with open ears, don't be offended if i choose not to incorporate your recomendaions, as i have a set goal, and plan that i feel will work best for me. ive been training since i was 16, how ever i have only been training for bodybuilding purposes for the last 2.5 years, prior to that was more strength athletic training.

currently im dieting down from 237 lbs, at about 16% to hopefully 8% body fat i currently weight 217 lbs, and have been dieting since may 5th, 2014.

Schedule
my schedule remains the same day in and day pput, consistancy is key right?

-5 am wake up, 35-40 mins of fasted cardio (walking, either treadmill, or walking my dog)

-6:15 am breakfast 10 egg whites, 1 tsp cinnamon, 1/2 cup oats, 2 tbsp peanut butter

-7:00 am start work

-9:00 am 1 can tuna (chunk light in oil), 2 boiled eggs, 1 cup green beans

-noon 8 oz. chicken breast or 8 oz. top round (alternate every other day), 1 cup green beans, 1 tbsp olive oil

-3:30 pm 2 scoops whey protein, 1/2 cup oats, 1 tbsp olive oil

-4:00 end work

-4:15 pm pre workout

-4:40 pm training session followed by 20 minutes of h.i.i.t cardio

-6:30-7:00pm 2 scoops whey 1 medium banana following training+cardio

-9:15-9:30 pm 8 oz swai or tilapia, 2 cups boiled cabbage, 2 tbsp peanut butter

-10:00 bed

TRAINING
i recently switched from a 3 on 1 off 2 on 1 off split (3/1/2/1), to a 3 on 1 off split, the reason i did this was to modify my shoulder routine into 2 different days (front/rear)

day one - Back (lats, rhomboids, erectors)
day two - Rear/Side Deltoids, traps
day three - Arms
day four - Rest
day five - Chest, traps
day six - Front Deltoids
day seven - Legs (hams, glutes, quads, calves)

today is back day so this is the routine i will be performing:


I warm up 1 set light of each followed by 3 workings sets for each focus on squeeze, drop the last set to a weight I will get a solid but hard 8-10 reps with, again squeezing

wide grip chin ups

close grip pull downs

close grip cable rows

Barbell Rows

cable push downs

weightsb4dates
06-21-14, 12:47 am
whats goin on fellas, didnt get an chance to update yesterday, i was busy with training, and gettin ready for a road trip i made today.

Thursday
i woke up and followed my regular routine, 40 mins of cardio, followed by getting ready, eating, work, etc.

When i hit the gym, i trained rear deltoids, as well as light trap work.

My routine is as follows:

same process as my back day, warm ups first set, and the following three sets are working for each excercise, with a drop set on the last set

behind the head press

face pulls

reverse pec dec flyes

dumbbell rows on an incline bench

side lateral (emphasize rear by leading with pinky)
s/s rear laterals

Dumbbell Shrugs

Barbell Shrugs

my shoulders are my least developed muscle imo, i gave it my all, scraped together all the energy i had, and left everything i had in the gym, my shoulders were swollen like a couple of pumkins at the end of my session. i wrapped it up with 20 minutes of H.I.I.T. Stair Climber. sometimes youve got to dig deep, but when you peel your shirt off and weigh in, and it seems all the more worth it. and when i Finally hit the stage i will know i left nothing left to be done.

Today

Whats up Animals, I made it to texas from so cal in one piece, with my buddy, and my girl. im here to visit my brother whos station here protecting our american freedoms. It was a pretty uneventful drive, we got stopped for speeding through Arizona, but the officer was pretty cool, and gave us a warning. I got all my meals in while on the road, and was itching for some iron, todays is a rest day tho, and tomorrow i will make up for the wait, tomorrow is chest day.

weightsb4dates
06-24-14, 11:18 am
Good Tuesday to you brahs

A few days ago (friday) i updated and had mentioned i was in Texas, visiting my brother, well im home now, back to everything familier, and everything scheduled as i like it, i know i hadn't updated for the last few days so ill do a quick recap here of the days past:

Saturday: Chest day, i woke up refreshed after a good nights sleep, and a previous day of 11 hours in the car, all that was on my mind was the gym, i went and grabbed some breakfast, generally i like the liquid egg whites, and since i didn't have a stove i just pounded them as they were, and made some oatmeal, it was also my high carb day and i would be training in a few hours so i was looking to add a nice 40-60 grams of carbs to my breakfast, so i made a waffle down in the hotel lobby. Before the gym i had another 40 grams of whey and 1 cup of oat meal, and set off to a gym on the base, Stout Gym. it was a cool gym unfamiliar to me, having always trained in privately owned hardcore or big commercial gyms, i had never been in a gym quite like this, it was basically a huge building segmented into different rooms, racquetball, basket ball, free weights and free weighted machines, cable and leverage band machines, combative, cardio, and power lifting, as well as a "snack bar" which i was pleased to see sold Animal products, as well as a variety of different smoothies, and shakes designed towards different goals.. over all it was a pretty big place, the lay out would have made it difficult to train something like arms, using free weights and band or cable weighted movements. how ever i was able to knock out a solid chest day. There was about 15-20 soldiers also training there while i was, it was pretty cool experience over all.

the chest work i did is as follows:
(chest, tris, traps)

warm up 1 set light of each followed by
3 workings sets for each focus on squeeze, drop the lasts et to a weight you will get a solid but hard 8-10 reps with, again squeezing

1. Incline flyes /dumbbell pendulums/snow angel flyes (incline)

2. Incline Barbell Press

3. Flat dumbbell Press

4. Decline Hammer Strength Machine

5. Dumbbell Shrugs (straight up and down)

6. Barbell Shrug (straight up and down)

7. Tricep kick back (cables)

8. Dips (body weight)

the next day was Sunday, which for me meant arm day, now if you look up at my OP you sill see that i modified my schedule slightly to accommodate travelling and being away from home for my trip, but i made sure to get everything as beneficial as possible. i figured it would be difficult to get a good arm workout, with the volume and variety i like, at Stout Gym. i was recommended a gym called ep fitness in El Paso. so we headed over it was about a 15 minute drive from my hotel, and i had to pay to train, but i had to i what i had to do, so i paid the fee, and went in, this gym was much more familiar to me, much more like the gyms ive trained in previously, i had a pretty good workout for my arms, there was a point where i was looking to do weighted dips for my tri's, and i relized i had forgotten to bring a caribener clip to attach my chain, one of the regulars must have noticed me, because he came over to offer his dip belt, i was stoked because it allowed me to follow my planned routine, and it was a pretty cool gesture, it goes to prove that the iron brotherhood doesn't stop at any border.

this is how it went:

(briceps/triceps/forearms/abs)

warm up 1 set light of each followed by
3 workings sets for each focus on squeeze, drop the last set to a weight you will get a solid but hard 8-10 reps with, again squeezing

**unless noted other wise these excercises are done individually,
"---" indicates a super set of excercises

1. V-Grip Push Down (cables)

2. High Cable Curl (front double biceps pose)

3. Dips (weighted)

4. Dumbbell Curls (emphasis on biceps "peak")

5. Close Grip Bench Press

6. Hammer Curls (dumbbell)
---Over head triceps extension (dumbbell)

7. E-Z Bar Triceps push down (supinated grip)
---Wide Pronated grip
---Hanging Leg Raises (Straight Leg)

8. Pronated Grip Curls (Downward Facing Palm)

when we left the gym we were on the hunt for a quick recovery meal, and i was looking for a nutrition store, i found a place called sf performance nutrition, upon walking up i saw posters of the greats plastering the outward facing glass, posters of ronnie, dorian, ox, wrath, the animal logo, some of the other companies logos, it looked like a legit nutrition store, not the vitamine shoppe or gnc type of store. when i walked in i was a bit confused as it looked pretty empty other than a fridge with open syrup and some other foods, a few rows of supplements, animal products of course, and a couch in the center of the store, there was no attendant or workers, how ever there was a vending machine full of ready to drink shakes and pre workouts, there was also a loud overtone of music pouring in from the rear of the store, within 5 seconds someone emerged from the back of the store through a sliding glass door, and assisted us, upon talking to him i realized that the store was actually just the front end of a hard core gym that was open in the back, he invited u to walk through it and check it out. the walls were brick and concrete, covered graffiti, the music was blaring hardcore, techno-core, and metal, the weights were un-coated iron, and everything looked like it had been put to good use, in other words it looked like a completely bad ass gym, and when i return to el paso i will be training there exclusively. I would recommend any one of you Animals visiting the area do so, you will feel right at home.

edit: upon a bit of research it seems that ronnie did a guest appearence at SF, and trained with the locals, the video is on youtube.


list of gyms i visited in el paso

1. Stout Gym, in ft. bliss

2. EP fitness, on Lee Trevino, in El Paso

3. SF Performance and Nutrition center, on lee travino, in El Paso

weightsb4dates
06-25-14, 11:57 am
Last Night (tuesday) i trained legs, i generally dont mind, training legs, as its a quicker workout, because i dont do cardio afterwards. However i generally hit them on a weekend, but my new split has my leg day set relative to other bodyparts, rather than days of the week when the gym is packed, it is what it is. i was still able to get in and out of the gym within about and hour to an hour and a half (1-1.5 hours), including my warm ups, and weighing in afterwards.

it was a pretty greuling workout, i can still put 405 up, surprising to me since im cutting, and pretty low carb, but its not a productive set for my goals so i will not be playing with anything above 315 from here on out until i reach my goal bf and want to get bigger again. Heres how squats went, 135x15, 225x15, 315x10, 405x3, all reps are past parralell, with a slight halt of .5-1 second at the bottom, and 1-2 second squeeze of the glutes, hams, and quads at the top. below is my full routine for blowing these wheels up:

Legs 6/24/14

quads, hams, glutes, calves
everything is done with a squeeze and a stretch, no half reps, and no bouncing, everything is fluid, and done in a timely non rapid manner

-leg extensions (both legs)
s/s body weight hamstring curls (using a barbell for balance) 4 sets of each 1 warm up, 3 working, 30 seconds rest in between each super set

-squat 135x15, 225x15, 315x10, 405x3

-leg press 4 sets, 20,15,12,10 drop for another 10

-stiff legged dead lift (barbell) 4 x 12, leggs locked on deficit platform, ass pushed out at the bottom, and barbell swung forward and held about 3 inches away from the tips of my toes for about 1 second

-single leg extensions
s/s rear thigh extension machine (butt blaster) 4 x 15,15,12,10 drop for 10 for bth

-smith machine standing calve raises 3x15 with toes on stacked plates as a step

-seated calve raises 3x20


today is my rest day, i will probably do 30 minutes of cardio tonight, but no resistance training.

weightsb4dates
06-25-14, 12:03 pm
I have stated in my op that my split is a 3/1/3 routine, i forgot to mention how ever that i will be doing each routine for each muscle, for 4 weeks.

for example the leg day i posted from last night i will do each leg day for 4 weeks, i am on week three now, i will change my routine for week 5-8, 9-12, so on an so forth. this will apply to each muscle group i train.

just wanted to clarify this. the only reason i will be modifying the routines out of schedule is if a. i get injured, or b. i am seeing no or negative progress.

weightsb4dates
06-26-14, 6:56 pm
I know this post is a bit later in the day than usual, i have been busy at work all day, but managed to find some time to slap an entry in for yesterday. Yesterday (wednesday june 25, 2014) was a rest day for me, now when i have a rest day i dont rest entirely. on my rest days i still eat my exact same meals as i do the other 5 or 6 days of the week, and i do cardio, generally 30 minutes fasted in the morning.

How ever i have been exhausted from my road trip over the weekend, which i returned a hefty 220.7 lbs, 3.7 more than i had weigh upon departure. im sure this is due to water retention, as the climate was quite different, and i did have a bit more sodium on my high carb day ,saturday june 21st, than was necessary. so yesterday i did my cardio 2 hours and 45 minutes after my 3:30 Pm meal. luckily i have a small gym in the apartment complex i live in, where i can go so that i dont need to drive to my primary gym. That is all of the work i did for my body yesterday.

P.S. I walk my dog 3 times per day for about 15-20 minutes each, but it is quite a leisurely pace (mainly so he can go to the restroom) so i dont count it as actual cardio.

weightsb4dates
06-27-14, 3:09 pm
Mornin guys, got an update on my Project-A Alpjha Testing, should be here early next week, i will be logging all of that progress in my "Upping the Ante (http://forum.animalpak.com/showthread.php?42764-Upping-the-Ante-My-Project-A-log)" thread.

Yesterday was thursday, i fought to pull my self out of bed and get to the gym for cardio before work as usual. i was tired all day at work, and i had to make a short trip to anaheim to pick some stuff up, it was just a "meh" type of day. It also just so happened to also be my Back day. I was planning on training alone, now generally I prefer to train alone during the week, it helps me to keep to my timed schedule, rather than having to adjust weights, and wait around for my lifting partner to get set or what ever it may be. its just faster, and it helps me keep my intesnity...with that said when im tired i dont mind because it does motivate me. coincidentally i ended up training with a buddy, well call him Ed, i was walking on the treadmill, warming up a bit, gettin the blood moving, and he scoped me out as he was walking in. long story short he was training back as well, and had a 50 minute time span before he had to go. Perfect, no standing around bull shitting.

heres what we did:
Barn Door Back Day


wide grip chin ups -5x 20,15@body weight (bw); 12,10@bw+25 lbs; 8@bw+45 lbs, drop to body weight for failure

close grip pull downs -4x 20@90 lbs, 15@140 lbs, 12@180, 10@210 +3 reps past failure, drop to 120 lbs for fail.

close grip cable rows -4x 20@100 lbs, 20@140 lbs, 15@180, 10@220 drop to 120 lbs for fail

Barbell Rows -4x 20@135 lbs, 15@185, 15@185, 12@225

cable push downs 4x15 @40 lbs

Ed ended up bailing at the 50 minute mark, right about as we finished barbell rows. i wrapped up my lifting, and hit the locker room to weigh in. i ALWAYS weigh in BEFORE cardio, i hate the feeling of stripping down when i feel flat and tired after cardio, when my pump is gone, mentally it works better for me to weigh in before. i was 220 lbs. 1.75 lbs down from my session on leg tuesday night, as i mentioned a couple posts back i was holding mroe water, i belive that is what was lost in that 2 day span.

i finished it up with 20 minutes of H.I.I.T. cardio on the stair mill and headed home, smashed my shake, prepped my food for today, and got some sleep.

I woke up this morning looking very flat, ive been on low carbs every day since last saturday. knocked my cardio out anyways. (switched to eliptical a couple days ago just to change the stimulation a bit). Its Friday, also my high carb day for this week, i will also be adding a cheat meal in tonight probably a burger with my post workout and some protein cheesecake, probably about half of the cake (37 g carbs, 135 g protein, 11 g fat per whole cake), i made following The Protein Chef's recipe on youtube, i will also update you on that either tonight or in the morning.

weightsb4dates
06-28-14, 10:26 pm
Whats up Animals, hopefully you guys are having a great weekend so far. As i mentioned yesterday morning, i was going to train rear delts after work, i followed my usual schedule and smashed my pre-workout meal at about 3:15 pm, then at 4 pm i had my pre workout drink. i ended up making it to the gym around 445, right on schedule.

Here's what went down when i got there:

10 minutes of warm up cardio on treadmill

behind the head press-4 sets 95x20, 135x15, 155x10, 185x5+3, drop to 135xfail

face pulls-4 sets 15,15,12,8 reps

Behind the back rear deltoid rows-4 sets 30x15,15 40x12,10

side lateral (emphasize rear by leading with pinky)-4 sets 15x20, 20x15, 25x10, 25x10
s/s rear laterals-4 sets 15x15,15 20x12,10

Dumbbell Shrugs-3 sets 45x15, 65x15, 65x12 drop to 27.5x10

Barbell Shrugs-4 sets 135x20,15, 185x12, 225x10

Bent over cable rear lateral pulls-3 sets 15x15,15,15

weighed in at 223.5

finished off with 20 minutes of H.I.I.T. stair mill

i also noted that yesterday was a high carb day, AND i was going to add a cheat meal. i was in need of some extra recovery, i had been very strict on my diet since my last cheat meal the previous Saturday, which was also on my high carb day.

so my diet for this Friday was pretty much the same as the other 6 days a week (listed in op) but the following was added to the meals listed:

breakfast add 1/2 cup more oats, 1 whole grain bagel

9 am meal add 1 large yam

12 o clock meal add 1 cup brown rice, 2 slices of bread, and 1 tablespoon of grape jam. since i used peanut butter for my fats on this meal i made a pb and j with the bread and jam

330 meal (pre workout meal) add 1/2 cup more oats

730 pm post workout add 12 oz fruit juice+40% of the protein cheesecake (15 grams carbs, 82 grams protein, 3 grams fat)

last meal of the day 10 pm, this ended up being my last meal of the day-25% of protein cheesecake, 2 3x3s (3 pattyx3 cheese) and fries from in n out burger, 1 oatmeal ice-cream sandwich, and washed it down with about 20 oz of diet coke. (would have rather regular coke, but i only had diet at home). probably about 2500-3000 calorie cheat meal. i stayed up for a while later after hanging out with some people who were over.

weightsb4dates
06-28-14, 11:15 pm
After last nights cheat meal, i woke up feeling pretty good, joints felt better, nothing was super sore, and my body was much fuller than it was just 24 hours ago (i measured my biceps and cold flexed they checked in at 17.5). i got up a little late today about an hour late actually, i woke up around 6. my stomach was upset after my cheat meal (probably the ice cream, as i'm lactose intolerant) last night so i waited a little bit before doing my cardio. i ended up heading out around 7, and instead of doing stationary cardio, i leashed my 4 legged friend up and we went for a nice walk up to a shopping center about a mile north of where i live. i started doing this a couple of weeks ago for 2 reasons:

1. my dog loves to be outside, but since i dont have a yard he is couped up inside for the better part of the day (unless my gf is home) during the week.
2. it gives me the chance to start my weekend off spending quality time with my Girlfriend and my dog, doing something productive, and refreshing.

upon returning around 7:45 i had my morning coffee, and my every day breakfast of 10 egg whites, 1/2 cup oats, and 1 tbsp coconut oil. ive started using primarily coconut oil for my breakfast fats, rather than peanut butter mainly because the oil melts nicely in my oats and gives it a nice texture, and i add a pinch of salt and it tastes like grits.

i had a few errands to run, so i got those done, and got my second meal in. i still like my regular pre workout meal consisting of 2 scopps whey, 1 tbsp olive oil, and 1/2 cup oats, so i have this, and eat my eggs and tuna meal for my 330 meal since on the weekends i prefer to train in the morning, or around noon before the gym gets packed, so i generally shoot for 11-1130 am. today i was bit late and i made it in around 11:40, i know its only a 10 minute difference but it still drives me nuts to be late. i have always had anxiety when it comes to my meal timing, and training schedule, ever since i started lifting when i was 16. its mainly derived from my all in or not in at all personality, i know it drives people around me crazy, but it is what it is, and i don't plan on changing it.

anyways i was headed in for an arm session, as i'm sure you've guessed my the title of this post.

this is the pump inducing pain i put myself through today:

Arm Yourself
(bis, tris, forearms, abs)

10 minutes warm up on treadmill

**unless noted other wise these exercises are done individually,
"---" indicates a super set of exercises

1. V-Grip Push Down (cables) 4 sets 30x20, 40x15,15, 50x12

2. High Cable Curl (front double biceps pose) 4 sets 7.5x20, 15x20, 22.5x15, 30x12

3. Dips (weighted) 4 sets bodyweightx30, bw+45x15, bw+70x12, bw+90x8, drop to body weight for fail

4. Dumbbell Curls (emphasis on biceps "peak") 4 sets 15x15, 32.5x15, 45x10, 65x5+3 cheater reps, drop set to 22.5 for fail

5. Close Grip Bench Press 4 sets 135x15, 135x15, 185x10, 225x7+3 passed fail, drop to 135 for fail

6. Hammer Curls (dumbbell) 4 sets 15x15, 22.5x15, 32.5x12, 45x10
---Over head triceps extension (single arm dumbbell) 4 sets 15x20,15, 32.5x12,10 drop set to 15 for fail, use both hands together until fail

7. E-Z Bar Triceps push down (supinated grip) 3 sets 40x15,15,15
---Wide Pronated grip 3 sets 40x15,15,15
---Hanging Leg Raises (Straight Leg) 3 sets body weightx 20,15,12

8. Rope Crunches 3 sets 100x25, 120x20, 140x15

9. Pronated Grip Curls (Downward Facing Palm) 3 sets 40x20,15,15
---standing wrist curls 3 sets 40x15,15,15

10. seated wrist curls 4 sets 50x15,15,15,15

that's a total of 6 triceps movements, 4 biceps movements, and 3 forearm movements

i weighed in at 220.5, down 3 lbs from my post work out, pre-cheat meal weight last night.

i finished my session today as i usually do with 20 minutes of H.I.I.T. work on the stair mill.

as soon as i got home (about 2 pm. i smashed my post workout shake+banana as usual, i laid down on the floor to pet the pup, and next thing i remember is waking up at about 4 pm, so i guess my body wanted some rest. i feel pretty good this after noon, that cheat me pretty well, other than the lactose as i mentioned previously.

Tomorrow, is a rest day for me, so my morning cardio will take place on the street tomorrow and then ill be relaxing for the rest of the day and letting my body recover.

Have a good weekend fellas.

p.s. after an adress mix up, i got an update for my "Project-A" and it should be here on july 5th! im so stoked i cant wait!!!

weightsb4dates
06-30-14, 1:38 pm
one week died, and another was born, so here we are again fellas, Monday. Hopefully everyone enjoyed their days off (to those who get them off). Yesterday was a rest day as i stated it would be. I took a 2 mile walk, fasted, at a leisurely pace with my dog, and my chick. The rest of the day was relaxation and feeding, i still eat my meals on schedule when i rest, and i usually prep for a few days on Sunday night.

I'm looking forward to my chest session later, and i cant wait to update tomorrow with my progress, and tonight's routine.

weightsb4dates
07-01-14, 10:49 am
well another month in the books for 2014, this year seems to be flying by, i hope all you Animals are making count with each day that passes. Any ways last night was indeed my chest day. (im trying to do a better job of logging the weights i use, as i dont generally track them on paper, but for my journey im starting) i was a bit tired all day, but i followed my schedule and by the time 430 rolled around i was on my way to the gym, and my pre workout was making its way through my veins. i got to the gym and warmed up as usual. The following carnage then took place:

Chest Tris and Traps Day


1. Incline flyes /dumbbell pendulums/low chest flyes (incline) 4 sets each, starting light and increasing weight, from 20 reps down to 12

(the pendulum is an excercise i dont know the name of, basically i hold one dumbell at a time and bring my front delt as close to my chin while rotating the bumbell inward, it really squeezes the upper chest, to me the moton resembles a pendulum swinging back and forth)

2. Incline Barbell Press 4 sets 135x20, 185x15, 225x9, 225x8

3. Flat dumbbell Press 4 sets 50x20, 75x15, 105x7, drop to 65x10, rest 1 minute 75x10

4. Decline Hammer Strength Machine 4 sets 45x20, 70x15, 90x10,8 drop to 45lbs for fail

5. Dumbbell Shrugs (seated)4 sets 65x20,15 75x15,12

6. Barbell Shrug (straight up and down) 3 sets 135x20,15,15

7. Tricep kick back (using seated row cable)3 sets, 20x15,15,15

8. Dip Machine (band, Non-plate laoded) 3 sets 195x20, 220x15, 250x12

9. Push ups (as many sets as it takes to get 30 starting immediately following dips) 2 sets bwx9, rest 1 minute bwx21

i had the nastiest skin ripping pumps when i was done. i could see the striations in my upper and mid chest and my triceps were swollen, but i was exhausted and was trying to talk my self out of doing cardio. i took a breather went and weighed in as i always do after i lift, i was at 218.75.

im making my way back down to what i was before leaving for texas 10 days ago (217ish). needless to say i suited up and hit the stair mill for another 20 minute session of h.i.i.t. cardio. (i am also still doing 30 minutes of fasted cardio on the eliptical every morning when i wake up, followed by a warm down walk with my dog for about 10 minutes around my complex, before breakfast.

tonight is my front deltoid day, i trained these last monday of last week (6/23/14), after my 12 hour drive home, but it would appear i forgot log the entry. tomorrow it will be posted in full detail.

weightsb4dates
07-02-14, 1:12 pm
Happy hump day Animals.

last night i hit front delts as scheduled. i have mentioned that i have split my shoulders into two different days one for front deltoids, and one rear/side deltoids. i have also mentioned that i like to train solo on week nights, how ever since summer started and alot of the younger members are able to go during the day its been rather nice at night, my buddy ended up training with me it was a good session. heres how it went down:

Boulder Shoulders
Front Deltoids

warm up with 10 minutes of walking on the treadmill

Seated dumbell OHP 4 sets 20x20, 50x20, 80x15, 80x12

Dumbell front lateral raise 4 sets 12.5x20, 15x20, 25x15, 32.5x10

plate loaded machine military press 4 sets 25x20, 45x20, 55x12, 70x8 drop to 25xfail

front cable raise both hands 4 sets 10x20, 20x20, 30x15, 40x15 drop to 20xfail + 3 assisted reps

front deltoid plate loaded machine press 3 sets 45x15, 70x12, 90x10 drop to 45xfail

after lifting, as i usually do, i weighed in, checked in at 218.5.

after lifting hard i was beat, but i made it through my 20 minutes of post workout stair mill cardio headed home and refueled for today.

Woke up this morning and i was exhausted. luckily ive got my leg session tonight, so i didnt do cardio this morning, leg day is the only day of the week i dont do any cardio other than a warm up imediately prior to training.

**side note**i have been mentioning drop set to failure in my log often, it is positive failure i am referring to.

All weights i have listed in this log are in American pounds

Cellardweller
07-03-14, 12:34 pm
Lots of great work getting done in here. Crazy volume. Plan on competing?

weightsb4dates
07-03-14, 1:05 pm
Lots of great work getting done in here. Crazy volume. Plan on competing?
thanks brotha. i respond well to high volume, i will be cutting my volume down and raising the resistance when i modify my routines for the following 4 weeks, i usually do not go in with a set rep range but i tend to feel alot better in the 10-20 area.

as far as competition goes, i do plan on doing so in the future. im not the type that liked to jump in just to get my feet wet though, so i have no problem waiting while i better myself and my chances of winning. i havent got a show lined up or anything, but once i reach 8/9% bf im going to start looking for something 12-14 weeks out, i think i ought to be able to get into shape from 9% in 12-14 weeks.

weightsb4dates
07-03-14, 1:34 pm
well guys, its the last work day of the week for me, so im pretty excited for the training ive got planned this weekend. I also recieved an update this morning that my Project-A will be arriving early. Today, instead of Saturday. Needless to say i cant wait for my back session tomorrow so i can try this stuff out!!!

last night i went ahead and SMASHED legs, my buddy Chris trained with me, it was nice to have the competition, and motivation to go even harder than usual.

Heres the damage:

Wheel Wednesday

Hams, Glutes, Quads. everything is controlled, and squeezed, like fouad says you should be able to stop the weight through out any portion of the movement. no jerking, snapping, or dropping rapidly.

-leg extensions (both legs) 4 sets 35x20, 50x20, 120x15, 190x12+drops to failure
s/s body weight hamstring curls 4 sets bidyweight x 15 reps+drop to fail

-barbell squat 4 sets 135x20,225x15, 315x10, 405x2 drop to 225 for failure

-leg press 4 sets 270x20, 450x15, 630x13, 900x7

-straight legged dead lift (kees lockes, ass pushed back, from platform) 3 sets 95x15 reps

-single leg extensions 4 sets to failure
s/s rear thigh extension machine (butt blaster) 4 sets to failure

it was a good day, my legs were very full and pumped when iw as done, lots of veins showing, they looked good to me. after my training i checked in with the scale and it told me i was 216.5.

as i mentioned yesterday i do not do any cardio on leg day so that is all i did last night.

this morning i woke up and my body was tired and ached all over, i knew i needed to rest, i forced my self out of bed and made my way to the complex gym for my 30 minutes of cardio. that is all the cardio i plan on doing today, becausse im so sore and physically exhausted today im going to make tomorrow my refeed day. tomorrow i am off work as i mentioned so its going to be am cardio on the street+back day+post workout cardio and hopefully go swimming and get a tan later in the day.

weightsb4dates
07-04-14, 7:47 pm
Its July 4th, which means were growing at the table, and blowing shit up here in the states.

I started my day off with a 35 minute forced cardio session on the eliptical at 530, i didnt wanna get up but the results arent waiting. i feel realy fatigued and my legs are beat still, today is my refeed/high carb day so i am going o nourish my body with alot of quality carbs today...and some bad ones im sure. any ways after cardio i smahed my breakfast meal, and ran some errands. i went swimming this morning after my second meal, for a bit of added cardio, and some sun. afterwards i headed to the gym around 1030.

Now i knew it was going to be a zoo at the gym, being that most people are off of work today. much to my surprise it wasnt as bad as i had anticipated, people must be out doing irrelevant shit mean while the animals are hard at work. my buddy Chris met me for a back session. it was a very productive day, i changed my training a bit as my last 4 week rotation was up and im modifying shit to keep the body guessing. my lower back felt a little tight when we finished, but i think it was just because i havent done real deadlifts in about 2 months. i also avoided straps on as many lifts as i could, after reading the forearm thread about a week ago.

i had a new supp to try for my work out today, i detailed my experiences in my Project-A log (http://forum.animalpak.com/showthread.php?42764-Upping-the-Ante-My-Project-A-log).

we threw down pretty hard today, heres what were up against

(all weights are in pounds and in this format excercise-number of sets-lbs x reps (set 1), lbsx reps (set 2)..and so onjust in case there was any mis understanding before.)

Big ol' 'Murica back day
(Back, Calves)

Single Arm Dumbell Row 4 sets, 60x20, 75x18, 105x15, 125x12 drop to 60x12

wide grip chins 4 sets bw x fail for all. i was getting about 10-12 per set didnt want to add weight and drop my count too low.

dead lifts 4 sets 135x20, 225x15, 315x15, 405x8

close grip neutral cable pull down 4 sets 90x20, 120x18, 140x12, 180x9+3 forced reps

seated reverse grip hammer strength pull down machine 4 sets (weights are per side. i did both arms together) 45x20, 70x 15, 70x12, 90x10+3 forced reps, drop to 45 lbs for fail.

seated calve raise 4 sets 45x20, 70x20, 90x20, 90x20
s/s single leg donkey calve raise 4 sets bwxfail

leg press calve raises 3 sets 90x20

standing calve raise single leg 3 sets bwx 20

i weighed in at 216.00 after two meals with about 100 carbs each and half a gallon of water. i proceeded to do my stair mill cardio, the standard 20 minutes i do every day post workout.

well guys im off to a bbq to enjoy my american freedoms with some bbq chicken and who knows what else. hope everyone has a great night, stay safe Animals.

weightsb4dates
07-06-14, 1:55 am
Whats goin on fellas, i hope everyone enjoyed the holiday. i know i did, i loaded up on bbq chicken, had a few ribs, and definately ate my share of goodies. i woke up this morning feeling thick, solid, and tight. my back felt awesome after yesterdays slaughter, and i knew i was gonna have a great rear delts, and trap day. i started this morning off with some cardio, walked my pup up to the store and back, and my regular breakfast 10 egg whites+half cup oats.

i made the mistake of dropping my contact lens down the drain, and ended up wearing my glasses to the gym. it was a pain in the ass so i trained with horribly blurry vision. it is what it is, and i took my frustrations out on the iron.

heres how it went down:

Rear delts/traps

warm up 10 mins tread mill walking

side lateral (seated, emphasize rear by leading with pinky) 4 sets 12.5x20, 20x20, 30x12, 30x12/drop to 20 for fail
s/s rear laterals(standing bent over) 4 sets 12.5x20, 15x20, 20x20, 20x20

face pulls 4 sets 20x20, 40x15, 50x12, 70x10/drop to 40 for fail

Behind the back rear deltoid rows 4 sets 30x15, 30x15, 40x10, 40x10/drop to 20 for fail

behind the head press 4 sets 135x15, 135x15, 155x12+2 forced reps, 185x7+2 forced reps/drop to 95 for fail

Over head shrugs 4 sets 95x15,15,15,15/drop to bar for fail

Dumbbell Shrugs 4 sets - 2 sets seated 30x15, 45x15 2 standing 50x20, 65x15/drop to 20 for fail

Barbell Shrugs 3 sets, 85x20, 135x15, 135x12

post workout/pre cardio weight 218.75. a full 2.75 lb gain after being carbed up and water bloated. felt good, my muscles were very full and responded well to the stimulation today.

20 mins stair mill cardio upon completion and weigh in.

trained with Project A for the second time today, will be posting about that in my "upping the ante" linked in my july 4th post.

weightsb4dates
07-06-14, 9:42 pm
Well animals, our 3 day weekend is coming to a close here, i hope every one made the most of the time off, whether it was spent with family, friends, or buried deep in the hole with a load of iron on your back.

Today was my arm day, i went ahead and swapped out my previous routine, for a classic, the Animal Arms routine. funny thing is i used to perform this routine week in and week out when i was in high school, i remember the first supplement i ever took, outside of a basic whey protein was Animal Pump, it was still in the OG can at the time, and it came with a mini-disk loaded with Animal Training Vol. I: Arms. it featured none other than Animals own Frank McGrath.

Today that's the work out i did, other than i threw a slight twist on it, as i prefer to do my bis/tris in super sets, thats what i did. heres the run down:

Animal Arms (condensed)
(Bi's, Tri's, Forearm's, Ab's)

Barbell curl 4 sets 45x20, 65x20, 95x15, 135x8 drop to 65 for fail (bout 10)
s/s Rope push down 4 sets 50x20, 70x20, 100x15, 140x10, drop to 70 for fail (bout 12)

Dumbbell curl 4 sets 30x20, 40x15, 50x12, 60x8 drop to 30 for fail (bout 6)
s/s close grip bench press 4 sets 115x20, 135x20, 185x12, 185x9+3 forced reps

Preacher machine curl 4 sets 45x20, 70x15, 90x12, 115x10+2 forced reps
s/s skull crushers 4 sets 65x20, 75x15, 95x12, 95x9+3 forced reps

Seated Barbell wrist curls (for these i tried something new, nd wrapped my wrist wraps around the bar for added thickness, and more stimulation, basically a bootlegged version of fat-gripz.) 4 sets 60x20,20,15,15
s/s reverse grip curl 4 sets 60x15,15,12,10

Strait bar push downs 4 sets 60x20, 90x15, 120x12, 140x10 drop to 90 for fail

Hanging leg raises 4 sets of 20 reps focus on lower abs

Rope crunches 4 sets 90x20, 100x20, 120x20, 120x20

weighed in at 218. 25 after wards, and a buddy took a couple progress photos, i am not overly thrilled with how they looked because i feel like i could see a lot more definition in the mirror with my bare eyes, but it is what it is, so let me have it guys.

weightsb4dates
07-06-14, 9:45 pm
P.S. these shots are non edited, i know i am pale, and i know i need to work on posing, thanks fellas.
http://i.imgur.com/EmlkRcv.jpg
http://i.imgur.com/OzbdvJL.jpg

218.25 lbs july 6th 2014, approx 3pm

weightsb4dates
07-07-14, 12:22 pm
Here we are fellas, another week on the books.

Woke up this morning feeling pretty tired, i wasnt sore or achey how ever, just tried and fatigued, like i needed more sleep. Sounds like a monday already. Either way I forced my self out of bed, had some coffee, and started getting ready to go do my cardio at the gym, when i realized i forgot to make a deposit into my bank, that needed to be in by today, so i had a quick change of plans, luckily the bank is only about a mile from my apt. so my gf and i leashed up my pup, and we took a walk to the ATM. i had to rush so my pace was much higher than it usually is when i do street cardio but it was nice to be out on a Monday morning in the cool air, before the so cal summer heat sets in around 10.

That's all the exercise i am getting in today as its a "rest day" for me. will update for tomorrow after a sickening chest day.

zanderfever
07-08-14, 4:08 pm
I like your approach on waiting for a contest to make sure you're ready. Hope you had a nice rest day

weightsb4dates
07-09-14, 1:01 pm
I like your approach on waiting for a contest to make sure you're ready. Hope you had a nice rest day

thanks brah, was a good rest, felt well and recovered for yesterdays session.

What's going on Animals?

Well, yesterday was a regular Tuesday just like any other, i started the day out as usual with my normal 30 mins of elliptical cardio, went to work and did all my regular daily duties, until my training session.

Last night was my chest day, i also trained traps. i generally hit the two on the same day, as i feel the traps pull and stretch my chest and vice versa. It was my 4th work out with Project A, and it kicked ass. I had the nastiest pump when i was done. i trained solo, i had planned on training with a buddy of mine, Chris, but he couldn't make it after all. I didn't mind, I've mentioned before that i like training solo on week days.

My chest seemed to respond well to the changed stimulation from the last four weeks, to last nights work out, i incorporated the flat bench press into my routine, an exercise i rarely use, mainly because i feel a lot better when i use more stretching and isolation movements, coupled with presses with further ranges of motion, such as incline bb press, or decline press, i do how ever use flat dumbbell press often. my last session including flat barbell bench press was probably mid April.

Here's the damage:

Chesticles

July 8th, 2014
Chest/traps

Dumbbell pull overs 4 sets 30x20, 45x15, 60x12, 70x10

s/s Dumbbell pendulums 4 sets 25x20 30x20,15,12

flat bench press 4 sets 135x20, 225x15, 225x15, 315x3+2 forced reps, drop to 225 for 6+2 forced reps

incline Dumbbell press 4 sets 55x15, 65x15, 75x12, 95x7+2 forced reps

Dips 4 sets bw x failure if i remember it was 20,15,11,9

Cable flies 4 sets total two for upper chest 20x20, 30x18,
and two for mid chest 40x15, 50x10/ drop to 20 for fail

Seated dumbbell shrugs 4 sets 55x20, 75x20, 15, 12

Standing dumbbell shrugs 4 sets 65x20, 85x20, 105x15, 115x12

weighed in at 218.75, was a bit higher than i was expecting, but i drank a lot of water during my workout probably 2x as much as usual, because i mixed 12g Project-A in about a half a gallon of water, because i came from work, and forgot my shakers at home. so im guessing the weight was probably added water.

i added 10 mins extra to my cardio this morning to counter act the weight gain, in the case it wasn't water, i will be adding 10 minutes to either my a.m. or post workout cardio every day from now on, as my fat loss, is slowing.

weightsb4dates
07-09-14, 1:18 pm
Post workout cardio: I finished my chest day with 20 mins of hiit cardio on the stair mill after weighing in as usual, didnt skip a day just forgot to log it.

G Diesel
07-09-14, 1:56 pm
Very meticulous and detail-oriented journey bro. Impressive as hell. Definitely a recipe for success.

Peace, G

weightsb4dates
07-09-14, 3:30 pm
Very meticulous and detail-oriented journey bro. Impressive as hell. Definitely a recipe for success.

Peace, G

Thanks G, means alot to hear that from one of the big dogs!

weightsb4dates
07-10-14, 11:14 am
Well fellas, were nearing the end of the week and rest day for me (tomorrow), but before we get ahead of ourselves I'm going to post my front/side delt work from last night, and i've got a nasty leg day to get busy with later on today.

Last night i completely smashed my shoulders, they my must under developed muscle IMHO, there is nothing i would like to see on my frame mroe than boulder shoulder, and I'm willing to pay the price.

Here's the dues i paid last night:

Swoll-ders
(Front/Lateral Deltoids)

Plate loaded military press (hammer strength machine, switched my grip from neutral to pronated after neutral grip failure each set) 4 sets 25x15n,10p 45x12n,6p, 55x10n,4p, 70x8n,2+2p forced reps

Front cable raises single arm 4 sets 15x20, 25x15, 35x12, 40x10/drop to 25 for fail simultaneously.

Cable side lateral raises 4 sets 15x20, 25x20, 35x15, 45x8/drop to 15 for fail

Smith OHP 90° upright 4 sets 135x12, 135x12, 185x7, 185x5+2 forced reps

Front lateral raises
s/s side lateral raises 3 sets 15 reps of each minimal rest (30 seconds) 4 sets using 12.5lb dumbbells (these were killer!!!)

i weighed my self, and checked out at 218.5, i seem to have plateaued around this weight, although as i had mentioned i increased my intake of water for the last few days to about 2x as much while training (.4-.5 gal).
i feel like i am continually getting leaner, just a slower pace than previously, how ever i am a lot more bloated in my midsection, this i am confident is due to the increased water intake.

i finished up with 25 minutes of hiit stair master cardio. i bumped it up 5 minutes, as well as raised my morning cardio yesterday by 10 minutes. totaling at 1 hour and 5 minutes per day.

as i mentioned before, tonight is my leg session, generally i do not do cardio on my leg days, and i sleep an extra 45 minutes to fill the void of the empty cardio time slot. How ever this morning, the dog wouldn't stop with his whining to go on a walk and i feel like i need to add some cardio anyways, so i woke up at my regular, non leg day time (4:55am), and took him up to the store. it was about a 35 minute walk with a leisurely pace, probably about 3.5-4 mph.

weightsb4dates
07-11-14, 1:54 pm
Happy Friday Animals.

Last night was my leg day, it was brutal, i am tired today, and my legs feel like they were run over by a truck, about 5 times.

here it is:

Tree Trunk Legs

Calves:

Seated calve raises 4 sets 45x20, 70x15, 70x15, 90x15

Leg press calve raises 4 sets 90x20, 140x15, 180x15, 180x12


Hams/Glutes:

Lying down hamstring curl 4 sets 25x20, 45x15, 70x12, 120x8 drop to 60 for fail

Stiff legged dead lifts 3 sets 65x15, 135x12, 135x12 (these are the ones i do with legs locked, and ass pushed back)

Hip thrust/bridges 3 sets 60x12

Lunges 3 sets 135x15 each leg, 185x10 each leg, 185x8 each leg


Quads:

Seated leg extensions 4 sets 35x15, 55x15, 90x12, 120x12

Hack squats 7 sets 180x15, 270x12, 360x10, 450x8, 500xfail(6),fail(4),fail(3)

weighed in at 217.5 consumed a lot less water while training than i did the last 2 days, felt way better no bloat, and my weight was down a lb after training, from yesterday.

No post workout cardio on leg day.

legs felt like rubber, i drive a stick shift, and live on the second floor of my building, it was pretty rugged for about an hour after training. I had also planned on doing single leg extensions to failure until i hit 50 reps per leg at the end, but it slipped my mind. I was just so concentrated on making sure i got all 7 sets of hacks, i forgot about my last exercise. either way my legs were annihilated. next week no fuck ups, i'm killing everything down to the t.

weightsb4dates
07-12-14, 5:15 pm
Whats up Animals, hope everyone's weekend is off to a great start. i know i had mentioned that yesterday (Friday) was going to be a rest day, well shit happens, and sometimes when the gains are calling you need to go. i was doing my regular rest day stuff, woke up did my morning cardio (on the street) and came home same meals as any other day, and at about 11 am a good buddy of mine, who used to be my gym partner, (i say used to because life happens and your schedules don't always line up like they had when you were younger), called me around 11 and told me his wife was going to the rivver for the weekend with her family and his daughter, but he couldn't make it due to strict work schedule, so he asked if i would train. now generally i dont like to train on days i have off, but i actually was contemplating training any ways because my body felt good, and i was still feeling hydrated, and full, my legs were only slightly sore, from the previous night, and i was doing pretty low intensity stuff at work,no running around and shit, just desk stuff, so i agreed to smash out a an arm day. since it was his idea and i have my own arm training session on Monday night coming up, i allowed him to take me through his arm work out. it was pretty straight forward. here it is:

Arms with Ty

simple gvt training
after warm up sets, 1 each 20 reps
super set exercises with 90 second rest periods

Dumbbell curls: 10 sets, 10 reps each: 25, 32.5, 35, 45, 50, 50, 50, 55, 60 (only got 7 clean plus 2 cheater reps), 55 drop to 30 for failure.

rope push downs: 10 sets, 10 reps each: 50, 70, 100, 120, 120, 120, 110, 100, 100, 100/drop to 70 for fail.

the whole work out took about 40 minutes, and when we finished i weighed in at 215.75
i haven't been that light since 2012! i did not do cardio, after wards, because the workout was such a high pace, and it was after all supposed to be a "rest" day

Fast forward to this morning, i woke up around 5 am as usual had a cup of coffee, and went out to do my cardio, ass i said a few posts back i enjoy street cardio on weekends, because it allows me to kick my weekend off by spending time with my gf and my dog i added about 10 minutes on by walking across the plaza.

i ended up training around 11 am today, that's my favorite time on Saturdays. i killed a nasty back session here's what went down:

Back it Up
Back/Calves

Single Arm Dumbbell rows 4 sets, 50x20, 75x20, 105x15, 125x15 drop to 60 for fail (i would go heavier but 125 is the largest db at my gym, so i rep it out)

Wide grip chin ups 4 sets, 12, 11, 11, 8+3 each set was to failure with no added weight.

Dead lift 4 sets, 135x15, 225x15, 315x15 (rest pause 12+3), 405x5 (the rest pause set took alot out of me)

High Bar Rows 4 sets 80x20, 120x20, 140x15, 180x10, drop to 70 for fail.

Reverse grip narrow pull down machine 4 sets weights are per arm, performed in unison, 45x20, 70x12, 90x9, 90x7+3 forced reps

wide grip behind the head pull downs as many sets as needed fpr 50 reps. i did them all at once, it was a pain in the ass but i could really feel the stretch and didnt wanna stop.

Seated calve raise 4 sets 45x20, 90x20, 115x20, 115x20

Inverted Leg press calve raise 4 sets 90xfail

i weighed in at 216.5 and felt like complete trash when i was done, totally depleted, should have rested yesterday but instead iw anted to go hard, the dead lifts really took a lot out of me, especially since my legs are more sore today than they were yesterday, i could really feel it in my glutes when i was pulling. next week i'm going to swap deads out for bent over rows for 2 reasons. one i feel that exercise better than any other back exercise, and 2 my legs are not accustomed to the routine yet, next week will be better, and the week after i should be fine to put dead lifts back in and remove bent over rows.

if i feel the bent over row is more beneficial after next weeks session i'm going to drop dead lifts.

tomorrow is my rear deltoids day. Since 4th of July, i have been holding off on a high carb day, and having a cheat meal all together since i felt good, and i wasnt depleted. with that said tomorrow will be a high carb day, and i will be adding a cheat meal, most likely something high in carbs like a baked pasta dish or something as well as my regular yam, and brown rice, plus double my oat meal for both of those meals, because my body feels beat down, and i was SUPER flat when iw as done training even with using Project-A pre, and intra, my pump lasted maybe 5 minutes into my cardio session and then i could feel it really just lose the volume.

i finished off with 25 minutes of hiit stair mill.

weightsb4dates
07-14-14, 10:56 am
Its a new week, and a new opportunity to move closer to our goal.

Yesterday was Sunday which means i had the day off work to recover, and relax before and after my gym session which was nice. i woke up about 45 minutes late, about 5:40 am, had some coffee and did my morning cardio, on the street as i usually do on weekends. it was a nice session the temp was just right id say somewhere around 67-69 degrees out, and the sun was shining, it was a nice morning.

i had planned to train around 11 am, but after being so flat, and tired after my session on Saturday, i decided to take a few more hours and wait until it felt right to hit the gym. i carbed up all day, double oats and half of a whole grain bagel at breakfast, yams (11-12 oz each) with my whole food meals, and double oats pre workout. i added half a scoop of pre workout to my Project-A. i felt a lot better during my session than i had on Saturday, mostly due to the carb intake, how ever i was still relatively flat, i had a decent pump during training but after wards it was gone almost immediately.

Here's my routine for yesterday:

Rear Delts/Traps

side lateral (emphasize rear by leading with pinky) 4 sets 12.5x20, 20x20, 25x15, 32.5x12/ drop to 20 for 12
s/s rear laterals 4 sets 12.5x20, 20x15, 25x12, 25x12

face pulls 4 sets 40x15, 60x15, 60x15, 80x10/drop to 40 for 10

Behind the back rear deltoid rows 4 sets 30x15, 30x15, 50x12, 50x10/ drop to 30 for 10

behind the head press 4 sets 135x15, 135x12, 155x10, 155x8+3 forced, drop to 65xfail

Over head shrugs 4 sets 65x20, 65x20, 95x15, 95x15

Dumbbell Shrugs 4 sets 50x20, 65x20, 75x15, 105x10/ drop to 30xfail

Barbell Shrugs 4 sets 135x20, 135x15, 225x12, 225x12/ drop to 135xfail

i headed to the locker room and weighed in, i was 217.5, a 1 lb gain over the previous day after carbing up all day, and a 2.25 gain over Friday, which was my last session in which i didn't feel depleted and drained. i am holding quite a bit of water, in my lower back, and abs, and my vascularity was decreased.

i finished up with 25 minutes of hiit stair climber.

i was pretty bummed that i still had not filled out, but i had a cheat meal-some chicken breast, baked ziti (about a lb), and some Italian bread and 2 chocolate-chocolate chip cupcakes with a glass of milk about an hour and a half after my session. the whole meal probably had about 250g carbs in it. i felt a lot better this morning, but still pretty tired, and a little bloated probably from the cheese on the pasta and the milk, but nothing to crazy.

either way i pulled my self out of bed at 4:55, and headed to the gym at my complex where i knocked out 35 minutes of cardio on the elliptical.

Tonight i have my full, and regular arm session, its going to be a gnarly one and i can't wait.

(on a side note i shaved my legs for the first time in a few months, and they are more vascular than they have ever been now, and i can see a lot better separation in the muscles, than i had been able to with hair, even tho it wasn't very hairy, i'm stoked about that)

weightsb4dates
07-15-14, 11:27 am
well its Tuesday morning and were officially 20% done with this work week.

Last night was my Arm day, it was a pretty great workout, i was very pumped, and vascular, i described my vasularity in my Project-A log as looking like my for arms were "tangled in twine and strings". i was supposed to meet a buddy but he got stuck at work so i ended up hitting it solo.
i'm going to modify how i list my weights because i feel its very sloppy in that fashion, so i will be listing vertically in correlation to the exercises.
So here it is:

Arms/Abs

Barbell curl s/s Rope push down
45x20 s/s 50x20
65x15 s/s 70x15
105x12 s/s 100x12
135x8/drop to 65 for fail s/s 120x8 drop to 70 for fail

Dumbbell curl s/s close grip bench press
32.5x20 s/s 135x20
40x15 s/s 185x12
50x12 s/s 185x10
60x10/drop to 30 for fail s/s 225x8+3 forced/drop to 135xfail

Preacher machine curl s/s skull crushers
45x20 s/s 95x14
70x15 s/s 95x12
100x15 s/s 95x12
115 x 8+3 forced/ drop to 45xfail s/s 95x10+3 forced

Seated Barbell wrist curls s/s reverse grip curl
i wrapped the bar with my wraps to add some thickness for a better stimulation of my forearms
70xfail for both, around 12-15 for wrist curls, and 8-10 for supinated curls

Strait bar push downs
(belted pulley not cable)
40x15
50x12
60x8
50x12/ drop to 20 for fail

Hanging leg raises
4 sets of 15 reps each

Rope crunches
4 sets of 20 reps 90,100,110,120 lbs

weighed in 220.75 post work out. After my high carbs all day yesterday, and a cheat meal at night, even tho i was heavier today than i have been I felt full, and leaner than i had, also my subcutaneous water seemed to be down, meanwhile my muscles seem to have taken up quite a bit of water, my pump was crazy, but i could see good definition in my mid section, and a strong separation between my front and side deltoids, into my bicep, and my rear deltoid into my back. i was pretty pleased with how i looked. I didn't have anyone to take progress pics, as i was trying to take them 7-8 days apart or on a per week basis, but i wasn't able to, i feel like i looked better this week than i did last week so i feel pretty good about that.

i headed to the stair mill to get my cardio in i had it as i regularly do level 9 25 minutes set for weight 2-3 lbs over my own, in hiit mode, when my gf came over from the elliptical she had been doing her cardio. she wanted to leave because her kidney was bothering her (she drinks little water through out the day, and most of her other fluids include iced tea, coffee, and then pre workout prior to training). we made a compromise, since i was already about 3 minutes in we agreed i would only do a total of 15 minutes so i bumped it to level 12. when i was done i felt i had more in the tank, so as soon as we got home i took the dog for a quick 10 minute walk around my complex just to warm down a bit, and finish up that lat bit of cardio i felt i should have done.

I woke up this morning, pretty tired and i forced my self to go and do my fasted cardio on the elliptical. I'm not going to force a session tonight, as its a scheduled rest day, and i haven't had a rest day since last Monday, and i feel i need to rest my muscles, especially with a gnarly chest session tomorrow night.

DIET UPDATE
this morning i decided to modify my diet a little bit, mainly because i am remaining stagnate at a particular weight, whether it be water, or fat, or glycogen, what ever it is, i feel i should still be leaning out faster. i have been bouncing up and down from low 220s to 215 and back within a few days (i estimate by bodyfat to be around 11-12%).
so with that said i modified one meal, my breakfast. i dropped 1/4 cup of oats (13.5) grams of carbs, and added 2 egg whites, hopefully the added protein will help me to retain a bit more muscle, and the reduced carbs will allow me to burn a little more fat. i know its not a major change but i am right around 100 grams with all my veggies, the 4 tbsp of peanut butter, and my breakfast, pre, and post.

any one have any thoughts or critiques on this i would love to hear them, i'm thinking of cutting my pre workout carbs all together, and adding the other 1/4 cup of oats back into breakfast after a few days if i don't feel a difference.

Cellardweller
07-16-14, 7:09 pm
I see that you subbed into Sprint's Journey. He's loaded with info and will definitely be a great resource for you. Never tried to do a cut myself. I think though, that making small changes like you did is good.

weightsb4dates
07-17-14, 11:03 am
but it feels like it should be Friday.

Tuesday was a rest day so i didn't update yesterday morning, i just did my am cardio (35 mins elliptical), and ate my meals as usual no other training that day.

This week is really dragging n, and to be honest i am completely beat today. i woke up my regular time and wanted more than ALMOST anything to go back to sleep. how ever i want to be shredded on another level more than i wanted to sleep, so i pulled myself up, threw back about 16 oz of black coffee over ice, and knocked out my 35 minute session of fasted cardio. i feel very tired, and unrested today, and I've got a gnarly session planned for front deltoids tonight.

on Tuesday morning i noted that i was going to drop my breakfast oatmeal down to .25 cups, i ended up doing that for the past 2 days, but decided this morning it would probably be more beneficial if i were add the other .25 back in at breakfast (.5 cups dry measure total), and cut my pre workout carbs out of my diet completely. here is my updated regimen:

-------------------------------------------------------------------------------------------------------------------------------------------------------------
REGIMEN 7-17-14 UPDATE

-4:55 am wake up 12-16 oz black coffee hot or over ice, 35 mins of fasted cardio (elliptical weekdays, or walking my dog weekends, none on leg day)

-6:00 am 1 fat burner cap

-6:25 am breakfast 12 egg whites, 1/2 cup oats, 2 tbsp peanut butter, one ANIMAL PAK

-7:00 am start work

-9:00 am 1 can tuna (chunk light in oil), 2 boiled eggs, 1 cup green beans/boiled Cabbage

-NOON 8 oz. chicken breast or 8 oz. top round (alternate every other day),1 tbsp olive oil, one cup Green Beans/Boiled Cabbage

-2:00 pm 1 fat burner cap

-3:30 pm 2 scoops whey protein, 1 tbsp olive oil removed carbs 7/17/14

-4:00-4:05 pm end work, drink pre workout

-4:40 pm 10 mins warm up walking, training session, followed by 25 minutes of h.i.i.t cardio

-6:30-7:00 pm 2 scoops whey protein, 20 oz Gatorade or 1 large banana

-9:15-9:45 pm 9 oz swai/cod/pollock, 2 cups boiled cabbage/mixed green salad, 2 tbsp peanut butter

-10:00-10:30 pm bed

*all weights of chicken/beef are AFTER COOKED WEIGHT
**not cutting sodium , as i am not in a contest prep...YET
------------------------------------------------------------------------------------------------------------------------------------------------------------

Last Night (7/16/14) was my chest traps day i changed it a bit from last week, just moved my seated shrugs to the beginning of my workout, and added some push ups to finish off my chest.

Chest/Traps

Standing dumbbell shrugs/dumbbell pull overs/dumbbell pendulums
32.5x20/32.5x20/15x20
55x20/40x15/32.5x15
70x15/55x12/32.5x12
80x15/70x10/40x10

flat bench press
135x15
225x12
225x10+3 rest pause
275x7+3 forced reps /drop to 135 for fail
(the rest pause really kicked my ass, but it felt good)

incline Dumbbell press
65x15
80x12
80x9
95x7+2/drop to 65 for fail

Dips
4 sets bw x fail
about 20, 14, 12, 8

Cable cross over (2)/flies(2)
20x20
25x15
35x15
35x15/drop to 20 for fail

Standing dumbbell shrugs s/s push ups to fail
65x20/5
75xfail/5
95xfail/7
115xfail/10

Yes those were my sets of push ups to failure, my chest was completely pumped, and fatigued.

weighed in at 219 on the money.
my water intake was definitely up as it has been crazy humid the last few days here in So Cal, and i was pounding water all day, i had already consumed my full regular days intake probably by half way through my session.
i finished off with 25 mins of h.i.i.t. cardio on stair climber (different one than usual, as the others were taken/out of order). got some good news that they are going to remodel the gym, which mean all of the equipment that's broken will be fixed, but i may have to go to a different gym, which isn't that big of a deal since there's 3 24 hr fitness within 15 minutes drive of my apartment, and I've been itching to go train somewhere else for change of scenery for just a little while, but the one i go to now is literally 4-5 mins drive, and smack dab in the middle of work and home.

hopefully the way listed my exercises is now easier to follow let me know if it makes a difference.

Again i would love to hear any critiques or insight, Thanks guys!

Cellardweller
07-17-14, 12:46 pm
Looks like a solid plan and a solid day of training. You know you did something right if a small weight or bodyweight exercise like your push-ups are a killer at the end.

weightsb4dates
07-17-14, 1:44 pm
Looks like a solid plan and a solid day of training. You know you did something right if a small weight or bodyweight exercise like your push-ups are a killer at the end.

yea i guess it does, huh? they were definitely taxing, i could feel my chest quivering while pressing up.

bummer to hear that you don't plan to get your elbow taken care of, but i understand, ive got a soft tissue injury in my nose, not sure if it was broken or not, but it bleeds alot during the drier months, and causes me trouble breathing some times, but its not a priority right now, so i guess i know your feels.

weightsb4dates
07-18-14, 11:14 am
Whats going on Animals?!

its finally Friday, and for me, leg day. i'm not overly thrilled that i've got a leg day tonight, as i'm pretty and depleted. but i'm going to carb up as i am carb cycling, and i have been failing to carb up or re-feed as often as i think i should (currently once every 7 days). i am pretty flat and tired today, so i'm going to drastically increase my carbs for the day. normally i would push into my back day, but last week i did that, and i had a shitty workout, because of it. tomorrow is supposed to be my rest day, but there's an ABC event a few miles away, at a familiar gym, so i thought i would throw an arm session in there.

Any ways last night was my Front Deltoid Day, trained with my buddy Chris.

here's how it went:

Front/Lateral Delts 7/18/14
warm up tread mill 10 minutes

Plate loaded machine mil press
neutral grip to positive fail/ switch to pronated grip for 1 before fail
10 lbs x20/20 (warm up)
25 lbs x20/15 (warm up)
45 lbs x18/12ish
55 lbs x15/10
70 lbs x12/ drop to 45lbs for fail/drop to 25 for fail

Front cable raises single arm
held and squeezed for 2 count at the top
15x20
25x15
30x12
35x8/drop to 20 for fail

Cable side lateral raises
held and squeezed for 2 count at the top
15x20
20x15
20x12
25x10

Smith Military press
weight of plates ONLY
90x15
110x12
140x10
140x8+3/ drop to 90 for fail

Front/lateral raises the least sets needed to reach 65 reps
one rep = one front raise, one lateral raise performed in sequence
12.5x40
12.5x25

weighed in at 218.75 after my session, looked pretty solid, could see all 6 abs, not the lower yet, adonis belt was visable, traps, and delts looked pretty pronounced, but i seem to be holding more water than i was, probably because i've upped my intake since the humidity has gone up, not purposely just out of what my body is telling me to do.

smashed my post workout cardio 25 mins stair climber h.i.i.t. mode level 9, set at 220 lbs.

hoope everyone has a great friday night. will update tomorrow after tonights legs and tomorrow ABC event (so stoked!)

weightsb4dates
07-18-14, 11:16 am
Whats going on Animals?!

Its finally Friday, and for me, leg day. i'm not overly thrilled that i've got a leg day tonight, as i'm pretty and depleted. but i'm going to carb up as i am carb-cycling, and i have been failing to carb up or re-feed as often as i think i should (currently once every 7 days). i am pretty flat and tired today, so i'm going to drastically increase my carbs for the day. normally i would push into my back day, but last week i did that, and i had a shitty workout, because of it. tomorrow is supposed to be my rest day, but there's an ABC event a few miles away, at a familiar gym, so i thought i would throw an arm session in there, so i could meet up with some of our brothers.

Any ways last night was my Front Deltoid Day, trained with my buddy Chris.

Here's how it went:

Front/Lateral Delts 7/18/14
warm up tread mill 10 minutes

Plate loaded machine mil press
neutral grip to positive fail/ switch to pronated grip for 1 before fail
10 lbs x20/20 (warm up)
25 lbs x20/15 (warm up)
45 lbs x18/12ish
55 lbs x15/10
70 lbs x12/ drop to 45lbs for fail/drop to 25 for fail

Front cable raises single arm
held and squeezed for 2 count at the top
15x20
25x15
30x12
35x8/drop to 20 for fail

Cable side lateral raises
held and squeezed for 2 count at the top
15x20
20x15
20x12
25x10

Smith Military press
weight of plates ONLY
90x15
110x12
140x10
140x8+3/ drop to 90 for fail

Front/lateral raises the least sets needed to reach 65 reps
one rep = one front raise, one lateral raise performed in sequence
12.5x40
12.5x25

Weighed in at 218.75 after my session, looked pretty solid, could see my abs very clearly except for the very lower abs, Adonis belt was visible, traps, and delts looked pretty pronounced, but i seem to be holding more water than i was, probably because i've upped my intake since the humidity has gone up, not purposely just out of what my body is telling me to do.

Smashed my post workout cardio 25 mins stair climber h.i.i.t. mode level 9, set at 220 lbs.

Hope everyone has a great Friday night. will update tomorrow after tonight's legs and tomorrow ABC event (so stoked!)

weightsb4dates
07-20-14, 11:57 am
Whats up Animals, i know i had mentioned i would be updating yesterday, but time got away from me, as i had a ton of things to get done. and by the time i got home last night i was beat! is is going to be a quick update.

i took a different approach modified my training based on what was going to stimulate my legs better as far a rep range and slight variations in training
i cant remember all of the weights but ill do my best with the compounds at least to remember

Friday Night Legs
Calves:

Seated calve raises
45x20
70x20
90x20
115x20

Leg press calve raises
2ppsx20 for 4 sets, inner and outer each.

Ham strings:

Lying down hamstring curl
35x15
65x15
90x12
125x8-10, drop in half for fail

Stiff legged dead lifts w/ DB
32.5x15
70x12
70x12

Walking Lunges sps=steps per side
135x6 sps
135x10sps
135x12sps

Hip thrusts (gluteal bridges)
70x10
70x10
70x10/ drop to body weight x failure

Quads:

Seated leg extensions
35x20
60x15
80x12
100x12

Hack squats
7 sets 60 sec rest time
2ppsx15
2ppsx15
3ppsx15
4ppsx12
5ppsx7
5ppsx4
2ppsx20

Single leg extensions 50 reps each leg as many sets needed
this took about 4 sets per leg, and iw as completely burnt, and legs were super full of blood.

weighed in at 220.75

Friday was a high carb day for me which means about 10 oz of complex carb source every meal pre training, and 10-12 oz simple carb source post workout. i also had a cheat meal after my session, i did try to keep the fats within reason (around 30-35 grams maximum), and get a ton of simple carbs in, i had a good quality burger, and some steak fries, as well as 10 oz of carrot cake (that sugary density, hnnng), some oat meal cookies, and some of a piece of chocolate cake my gf. had i also still ate my fish with this meal to make sure i got my proteins in.

i filled out quite nicely for Saturday morning. i also took a cool picture of the sunrise while i was out doing my cardio, how can i pass this up and stare a cardio machine dashboard for 35 mins:
http://i.imgur.com/djulvlp.jpg

any ways after my cardio i had breakfast, chilled for a couple hours until about 9 am, had my pre training meal, met up with my buddy, and we took off to the ABC event in a town about 10 miles away, it was a good time, we got our pump, and got to meet up with some of the other FORVM members. hopefully there will be pics up soon. it was supposed to be a rest day, but after my carb up the day before i felt pretty rejuvenated, and ready to go hard, and i didn't wanna miss out on the event, so we smashed out an arm day. i don't remember the weights for these as most of the machines were a bit different so i just loaded them until they felt good.

Here's what went down when we got there:

Bis/Tris/Abs

V-grip push down s/s Cable E-Z bar curl
1 warm up set of 20
3 sets 12-15 reps

Over head triceps extension s/s Hammer curl
1 warm up
3x10-12

Triceps kick backs s/s High cable curl
1 warm up
3x12-15

Barbell curls 100 reps, minimal sets
took 4 sets

Dips 50 reps minimal sets
took 1 set

Ab roller s/s Rope crunches
4 sets 20 reps s/s 4 sets 90-120 lbsx20 reps

weighed in at 221 lbs, how ever this was on the scale at Iron Works, not the same one i usually use, so there may have been differences.

Today, I'm going to kill a back and calves session, and ill be back tomorrow with another update!!

weightsb4dates
07-21-14, 11:04 am
Whats goin on fellas,

woke up this morning at my regular time and felt like complete shit, totally unrested, and beat up. hobbled out of bed to brush my teeth, and put in my contacts, figured i'd feel better after a few minutes, legs were sore as fuck, and my back was super tight, bottom line, decided to rest through this mornings cardio session, relaxed, had some coffee, then fell back asleep for about a half an hour, woke up and took the pup on a quick 10 minute walk just to get the blood flowing in my legs. Hopefully the small rest will give me a bit of added recovery for my body. still training after work and post workout cardio, today. i trained on Saturday, which was supposed to be my rest day, wont be doing that again, as i feel like i taxed my body too much.

any ways yesterday was my back/calves session, as i stated last week i was going to swap deads for some type of row, and modify a few things to better target areas that need improvement more than others, so i did, and it was killer, check it out:

Back

reverse grip wide pull downs
80x20
120x20
160x12
180x10

Narrow grip hammer strength pull down
45x20
70x20
90x12
90x10+3 forced reps

Seated Hammer strength row both arms simultaneously
1ppsx20
2ppsx15
3ppsx12
3ppsx12/ drop to 2 pps for fail

T-bar row (i bend over almost 90 degrees, and use 25lb plates for greater ROM)
50x20
75x15
75x12
100x10/drop to 50, put the grip in front of the plates, go to failure

Wide grip chin ups 50 reps total
got 2 unassisted, so i went to the assisted machine, set it until i was able to get about 12 to start nice and slow, perfect form (-120 lbs, back was burnt!!)
took 4 sets this way

Calves

Seated calve raise
90x20
135x15
160x15
160x15

super set with

Leg press calve raise
1ppsx20
2ppsx20
2ppsxfail
2ppsxfail

weighed in after lifting at 220.25, down .75 lbs from Saturdays session, and i saw a large gain in water, felt pretty bloated subcutaneously, i think its because i bought canned green beans, as opposed to frozen which i usually get, so i'm thinking the added sodium of those, causes me to hold more water, not really worried, i will see how i feel in a few days, i haven't been able to reach the 215 range for a bout a week and a half so idk if my body is resisting the cut in carbs from last week, or if i'm holding water, but i'm going to experiment a bit, and ill keep this log updated. i also got some info and going to try to avoid having higher fats and too many complex carbs when i have a refeed, and stick to simple sugars, i.e. cookies, cake, basically sweets, and starches.

finished strong with 25 minutes of hiit cardio on the stair mill. i haven't seen a drop in body weight since i added 5 mins to my post workout cardio, i'm thinking of dropping back to 20 minutes especially since i cut my pre workout carbs out, and i now feel extremely depleted after training. any thoughts from any one on this??

tonight I've got rear deltoids, will update tomorrow thanks!

weightsb4dates
07-22-14, 11:02 am
well guys were 2 days deep in the week, and its slowly starting to pick up.

woke up this morning was pretty tired, my recovery has been down quite a bit, especially since cutting my pre workout carbs out last week. i forced my self up, and had a cup of coffee + fat burner cap, and by 5:20 i was strolling along at a brisk walk on the treadmill. yep, i switched back to the treadmill, i feel like the elliptical hit me hard at first because i wasn't used to it, but i had to basically "run" to keep my heart rate elevated to a point that i was going to burn body fat. i try to keep my heart rate above 125, ideally i like the 130-140 range. any ways i made it worth my while, and headed home around 5:55.

last night was my rear deltoids day. holy shit i had minimal pump, and i was exhausted, everything felt heavy and like i said, i was seriously dragging tired.
Here it is, business as usual:

Rear Delts/Traps

Dumbbell Shrugs
32.5x20
50x20
70x15
85x12

Barbell Shrugs
135x20
205x15
205x15
225x12

Behind the Back Shrugs
135x15
135x15
135x15

side lateral (emphasize rear by leading with pinky) s/s rear laterals
12.5x20 s/s 12.5x20
15x20 s/s 15x20
32.5x12 s/s 15x15
32.5x12 s/s 32.5x8/ drop to 15 for fail

face pulls
40x20
40x15
60x12
60x10 / drop to 40 x fail

Behind the back rear deltoid rows
30x15
60x10
60x10
60x8 drop to 40 for fail

behind the head press
95x15
135x15
155x10+2 forced
155x9+3 forced

Over head shrugs

65x20
65x20
85x15
85x15, rest pause go to fail

weighed in at 219.75 i seem to be holding this weight pretty steady, and i'm trying to get lower, now that i'm at about 11%, my body is fighting back hard, when is tarted dieting i was having a higher carb day every 4 days, and i was losing fat a lot faster, at the rate of 2-3 lbs a week (before creating this journey). i'm thinking about going back to a similar structure except doing every 5 days, rather than one every 7-8 based on how i feel as i am now, i will still be keeping my carbs relatively clean, except post workout will still be sugary as usual, but i am going to bump post workout intake to about 75-100 grams on high carb days, and to about 45 on regular training days, as i,m currently pretty low at only 30-35 grams post workout. my fats are going to remain the same on high carb days, there may be a slight bump due to trace amount in the higher intake of carbs, but nothing like burgers/fries/pizza/cheeses none of that. pretty much my carb intake post-workout will come from very sugary foods, at the worst something like a carrot cake, or pancakes, again that's only post work out. my pre-workout carbs on these days will remain clean, i.e. oats, yams, whole wheat grains, rice, potatoes.

being that im not in a contest prep, and im just cutting to cut currently, i don't have an issue with experimenting, and seeing what works for my body.

again i would appreciate any and all feedback, if anyone wants to critique or comment that would be great!

have a great day guys.

p.s. - still feeling shitty today, Thursday will be my next high carb day, i'm resting tomorrow, so i will make it, just gotta get through tonight's arms and cardio sessions and deal with being flat for a few more days.

Cellardweller
07-23-14, 12:45 pm
Killer trap/ rear delt day. How's the cut going? At the top of the page (7/9) you weighed 218 and yesterday it was 219. I know the scale is just one way to measure progress and can't tell the whole story. Are you looking more vascular? What's the mirror saying?

weightsb4dates
07-23-14, 1:28 pm
Killer trap/ rear delt day. How's the cut going? At the top of the page (7/9) you weighed 218 and yesterday it was 219. I know the scale is just one way to measure progress and can't tell the whole story. Are you looking more vascular? What's the mirror saying?

whats up Cellar!

cut is going shitty right now man, i cut carbs down even further, feeling more lethargic, and drained now than i have for the entirety of the cut. my look in the mirror is a bit more watery, i'm remaining rather vascular, particularly forearms, biceps, and thigh's, but i'm very "flat", its been heating up here in so cal, so i'm downing more water through the day, i'm attributing this to my weight gain, as like you said i prefer the mirror be my judge than the scale. i have visible spiratus (muscles that look like ribs near pecs, i think that's what they're called) and abs, as well as my upper back is looking decently defined, no signs of lower abdominals (lowest one going into pelvis, top 6 are visible), or my "Christmas tree" in the lower back, however my quads are looking more defined lately, albeit very flat, probably because of the cardio.

i decided to cut my cardio back by 5 minutes post workout. i have been estimated around 11% bf, so i'm getting to the nitty gritty of the cut now. the first 20 lbs fell off, but these last 10-15 seem to really be fighting back.

thanks for checkin in man, i appreciate it.

weightsb4dates
07-23-14, 2:00 pm
well guys its hump day, (no relation to title)

last night was my arm day, it was sickening, literally, i felt like shit, ever since cutting my carbs work outs have been cringe-worthy as far as energy levels in the gym. i still pounded away regardless, with the same weights i generally use.

ARMS/ABS

Barbell curl s/s Rope push down
45x20 s/s 40x20
95x15 s/s 60x15
95x15 s/s 75x12
135x8/drop to 65 for fail s/s 90x10/ drop to 60 for fail

Dumbbell curl s/s close grip bench press
32.5x20 s/s 135x15
40x15 s/s 185x15
50x10 s/s 185x10
60x8/ drop to 32.5 for fail s/s 225x8+2 forced, drop to 135xfail

Preacher machine curl s/s skull crushers
45x20 s/s 65x15
70x15 s/s 80x12
100x12 s/s 80x12
135x8/drop to 45 for fail s/s 95x10+rest pause 2 reps

Seated Barbell wrist curls s/s reverse grip curl
80xfail (10-15) s/s 80xfail (8-10)
80xfail s/s 80xfail
80x fail s/s 45xfail
80xfail s/s 45xfail

Strait bar push downs
50x20
80x15
80x15
80x12/ drop to 40 for fail

Hanging leg raises
4x15 reps at body weight

weighed in at 221, before cardio. i looked ok before my cardio, arms were very full, decently vascular particularly my forearms, and biceps, but no major improvements over my physique from last week, feel like i'm stagnating, even though my weight is fluctuating.

i pounded about 60-70 oz. more of water yesterday, i was already through 1 gallon by the time i left for the gym, usually i have about a quart left for the gym, so i'm guessing it was a lot of water weight, i felt pretty full and pumped while training, although it left me about 5 mins after i was done. as i was also sweating like a hog on the stair stepper (bootleg version, not the one with actual steps, today they were all taken).

this morning i woke up and did my cardio 30 mins treadmill walking (3.7-4.2 mph variation) + walked dog for 10 mins immediately afterwards. i'm sitting at work drinking black coffee all day trying to stay awake, and use the stimulants to mask the shitty feeling of being carb depleted, i'm also going to add some fiber, psyllium husk to be exact, haven't been regular lately, could be causing me tiredness, scale weight gain as well. today i'm resting from the weights, haven't been off since last Tuesday so its needed. will update Friday with tomorrows chest session.

stay safe brah's.

weightsb4dates
07-26-14, 7:17 pm
whats going on guys, i've missed a few days of logging mainly because i've been real busy at work, which is where i usually log from (inb4 slacker jokes), any ways i logged all training but have forgotten some of the weights, (will do my best to remember) i did for the last few days i just haven't put it down in writing yet it was my regular second 3 day part of my split, (chest, front delts, and legs). on a side note i added some psyllium husk powder for fiber, 2x daily. started Wednesday, it seems to be doing its job.

Wednesday: rest day, just cardio, and chilling

thursday: chest/ traps, and high carb day

Seated dumbbell shrugs s/s dumbbell pendulums
32.5x20 s/s 15x20
50x15 s/s 20x15
65x12 s/s 20x15
75x10 s/s 32.5x12

Dumbbell pull overs
50x15
65x12
70x12
85x8 drop to 50 for fail

flat bench press
135x20
225x12
225x10+3 rest pause
275x7 +2 forced
drop to 135 for fail ~8 reps

incline Dumbbell press
60x15
75x12
85x10
95x6+2 forced, drop to 45 for fail

Dips
body weight x fail for 4 sets
~18
~13
~10
~6 followed by partials to complete failure

Cable flies
2 sets cross over low to high 20 reps, 15 reps
1 set 90 degrees 15 reps
one set cross over high to low 12 reps, drop for fail


Standing dumbbell shrugs
4 sets to failure 65-105 lbs

weighed 221 after wards, was carbed up and full.
finished strng with 20 minites of hiit stair climber level 9 set for 223 lbs.

heres a shot of me carbed up and bloated full of water before cardio,
inb4 posing, tan, calves, and water bloat jokes

http://i.imgur.com/Q5MDSHB.jpg

carbs included, 2 servings (2/3 cup dry) whole wheat pancakes, 1 tbsp syrup, 2 10 oz baked yams with out the skin, 1.5 cups white rice, 1 large tortilla, 1 cup oats pre workout. post work out carbs were simple sugars, 12 oz apple pie, 12 oz carrot cake, removed the frosting, to reduce the fats, 9 oz non fat vanilla frozen yogurt no toppings. no carbs in my last meal of the day.
---------------------------------------------------------------------------------------------------------------------------------------------
Friday front/side deltoids

Plate loaded machine mil press
neutral grip/pronated grip
25x20/20
45x15/10
55x12/8
70x6/4+3 forced reps

Front cable raises single arm
did these seated this week felt awesome
35 lbs x positive fail 4 sets

Cable side lateral raises
standing, behind the back, both arms
15x20
20x20
30x15
35x10/ drop to 15 for fail

Smith Military press
50x15
90x12
110x8
140x5+3 forced

Front lateral raises
s/s side lateral raises 4 sets to failure

12.5 dumbbells to failure super setting one side/one front
was killer, shoudlers were swollen after wards like crazy

weighed in at 223, with 1.75 gallons of water in me, was still pumped and full from carbing up on Thursday

finished with 20 mins cardio, level 9 stair master hiit set for 225 lbs
---------------------------------------------------------------------------------------------------------------------------------------------
Saturday, calves, hams, glutes, quads
did some light cardio walking my dog this morning for about 30 minutes, heart rate probably a bit low maybe 110 bpm

got to train with a good buddy who i haven't trained with in over a year, also got to train in a different gym, still 24 hour fitness, but closer to my parents house, since i was up taking care of their dog while they're out of town.

here's the damage for this mornings session

Calves:

leg press machine calve raises
weights not listed because plates were missing stickers and i don't have this machine at local gym, so i'm not familiar with weights
4 sets x 20 reps

Seated calve raises
45x20
90x15
90x15
115x15

Ham strings:

Lying down hamstring curl
4 sets 15 down to 8 reps, weights increased each set

Stiff legged dead lifts dumbbells
35x15
60x12
60x12

Walking Barbell Lunges
135x12 steps per leg, longest available clear area of this gym

Hip thrusts
bwx12
bwx12
bwx12
hamstrings/glutes were now on fire

Quads:

Seated leg extensions
4x15,15,12,10

Hack squats
heal elevated for sets2-6
2ppsx15
2ppsx15
3ppsx12
4ppsx8
5ppsx5+1 forced rep
2ppsxfail
2ppsxfail


Single leg extensions
1 set to all out fail per leg to get the blood in there

was sweating like a hog, and had only 2 meals in me before training, plus pwo, and intra, weighed in at 217.75, again this was a different gym, but it was the same model of scale, so i'm not sure how much it varied, but i'm sure it was a lb or 2 off from my usual scale. idk why i bother weighing in at different gyms lol. however in the mirror i looked better than i had the last two days, waste appeared tighter, veins present in upper chest and deltoids, probably from having the hack squat pads pushing on them for the last 7 sets, either way i felt good, and looked pretty decent, leaner or less watery at least than i had.

tomorrow is my rest day, i will do cardio in the morning, and ill be back in the weight room for a nasty back session on Monday night after work.

have a good weekend, and stay safe brahs.

weightsb4dates
07-27-14, 1:02 am
here is a few more shot from that day

http://i.imgur.com/AS0DZNG.jpg
http://i.imgur.com/88mbyn8.jpg

i was super watery and bloated but it is what it is. i felt so much leaner earlier today

weightsb4dates
07-29-14, 11:48 am
whats goin on fellas, hope every one had a great weekend, sunday was my day off of weights, all i did was some light cardio, so i didn't feel a need to update for that.

last night was my Back session, i trained a with a good buddy of mine, , it was a good session, back was full, and i could feel every stretch/contraction perfectly. Heres how it went:

Back and Calves

Seated calve raise
45x20
55x20
70x20
80x20/45xfail

Leg press calve raise
180x20
180x20
200x20
200x20

reverse grip wide pull downs
70x20
110x20
160x15
210x8/drop to 160x10/ drop to 70x fail

Narrow grip hammer strength pull down
45x20
70x15
70x15
90x12/drop to 45x12

Seated Hammer strength row (both arms simultaneously, low, close grip, row to belly bullton)
1ppsx20
2ppsx15
3ppsx12
3ppsx12/drop to 1 pps for fail

T-bar row using 25 lb plates for greater ROM
50x20
100x15
100x15
125x10/ drop to 50lbs, put handle in front of weights and rep to failure

Wide grip chin ups 50 reps total (had to use assisted machine for more productive sets, and ROM)
4 sets of 15,15 -100lbs
2 sets of 10 -80 lbs

weighed in at 221, back was incredibly pumped, lats were flaring themselves after those chin ups, and thickness was very good, calves held a good pump through out, finished up with some cardio, 20 minutes hiit stair mill level nine, set for 224 lbs
--------------------------------------------------------------------------------------------------------------------------------------------------------


Today, the 29th, happens to be my moms birthday, so i have fome family stuff to do later after work, so i woke up earlier than usual and got my rear deltoid session it, i did notice a difference in the feel of the weights, probably because all i had in my was 2 tbsp peanut butter, and 2 scoops of whey protein that i slammed back at 3:55 am, the only carbs i got were from those sources, which were minimal. i had 1 scoop of preworkout at 4:30. any ways it was a pretty decent session other than that, my pump was good, and i felt full, and i looked pretty decent after wards, ill post some photos as well after i list my session out.

Rear Deltoids, Traps

Dumbbell Shrugs standing
25x20
45x20
70x15
70x15

Barbell Shrugs/super set with behind the back shrugs same reps weight for each
95x20
95x20
135x20
155x15

side lateral (seated, emphasize rear by leading with pinky) s/s standing rear laterals supported my torso by leaning on a vertical seat, with my upper chest
15x20 for each
25x15 s/s 15x15
25x15 s/s 15x15
25xfail s/s 15xfail

face pulls
40x15
40x15
60x12
60x10

Behind the back rear deltoid rows
30x15
30x15
45 (o bar)x10
45 " x 8/ drop to 30 for fail

behind the head press
135x15
135x12
155x10+2 forced
155x8+3 forced

Over head shrugs
65x20
95x15
95x15
95x15 s/s 95xfail behind the head press

finished up and weighed in at 220.75, was pretty hydrated as i always make sure to drink at least 30 oz water before bed, and 20 oz upon waking up, here are some photos of me before my 20 mins hiit cardio session i finished with

i try to pose similarly to previous posted photos for comparison reasons.

http://i.imgur.com/whRTm4t.jpg
http://i.imgur.com/k0gBt2L.jpg

weightsb4dates
07-31-14, 10:49 am
Morning Animals,

its Thursday July 31, and for me its a rest day, which means just my am, starved cardio and that's it for exercise for the day. Last night how ever was my Arm day, and it was a good one i changed a few minor things, but they felt pretty great for the different stimulation on the muscles, here it goes

Arms

Barbell curl s/s Rope push down
45x20 s/s 40x20
95x15 s/s 60x15
115x12 s/s 70x15
135x8/drop to 65 for fail s/s 90x10/ drop to 50 for fail

Dumbbell curl s/s close grip bench press
32.5x15 s/s 135x15
40x15 s/s 185x12
50x12 s/s 185x12
70x6+2 cheater reps/drop to 32.5 for fail s/s 245x6+2 forced reps

Preacher machine curl s/s skull crushers
45x20 s/s 65x15 <--e-z curl bar
90x15 s/s 95x10 <-- Olympic bar
115x12 s/s 95x10 <-- Olympic bar
135x8+2 forced s/s 95xfail/drop to 45 for fail <-- Olympic bar

Seated Barbell wrist curls s/s reverse grip curl
90x12 s/s 45x15
90x10 s/s 45x15
90x10 s/s 45x15
90x10 s/s 5 lb dumbbells to fail (forearms were pulsing, could barely hold the 5 lb dumbbells

Strait bar push downs (belt, not cable)
40xfail
50xfail
60xfail drop to 40xfail

Hanging leg raises s/s Rope crunches
bwx15 s/s 90x20
bwx15 s/s 100x20
bwx15 s/s 120x20
0x0 s/s 120x20

weighed in at 223.75 was fully carbed up from the carb refeed day on Tuesday, and believe i was full everywhere, and water retention was crazy, my pumps were insane, and i felt like my arms actually had grown which is strange since i'm cutting, i'm sure it was just the bloat from the water tho, because as soon as i started my cardio it was like i had jumped into a pool in my clothes. Here is a photo pre cardio (i am trying to keep more photos for comparison, and also because i know reading a wall of text is boring).

http://i.imgur.com/fHlK4Sw.jpg

Thanks guys! As always all feed back is appreciated, have a good Thursday Friday ill update Saturday morning after Friday nights session

Cellardweller
07-31-14, 2:29 pm
Looking good in those pics. Hard work pays off.

weightsb4dates
07-31-14, 6:56 pm
Looking good in those pics. Hard work pays off.

thanks man, idk whats going on my weight is going up and down like crazy, my water intake has varied but not by that much, how ever i can see a big difference between how watery i am in the photos posted from last night vs the ones from tuesday morning, i was much dryer and looked better, how ever also flatter on tuesday morning, than i was last night.

CrimsonGhost
08-01-14, 12:38 pm
Crazy amounts of volume. Props for managing that on a cut!

weightsb4dates
08-01-14, 12:58 pm
Crazy amounts of volume. Props for managing that on a cut!
thanks man! ive always been a high volume guy, used to train lower volume and heavier never saw the shape and density i was looking for.

weightsb4dates
08-02-14, 10:39 am
last night, Friday, was my chest day, i have yet to modify my training routine, but i am going to do so as i have been performing the same lifts/rotation for the past 5 weeks now, therefore its time for a change, just to keep the muscles guessing. my session was pretty good, was very pumped, and tired, even tho some of my weights were off, as i trained in a different gym, because i had some other stuff i had to do out of the area and it worked out that way. (yes i keep my gym clothes/bag/and food with me where ever i go in case a situation like this should arise). because my weights varied, and i cant fully remember all of them due to changing after a few reps to accommodate the feeling i wont list all of them, they are all with 5 lbs more or less than last week.

here is my day:

forget to mention this all the time but i always warm up with 10 mins walking treadmill 2.5-4 mph.

Seated dumbbell shrugs s/s dumbbell pendulums
4 sets light to heavy 20-10 reps

Dumbbell pull overs
4x12-20 with drop last set

flat bench press
135x20
225x12
225x12
315x3 slow/drop to 135 for fail

incline Dumbbell press
60x20
75x12
95x6
95x6+2 forced

Dips
4 sets body weight to failure/srop set to assisted dip machine -50 lbs

Cable flies
2 sets low to high
1 set 90 degrees
2 sets high to low

Standing dumbbell shrugs
40x20
65x20
65x20
65x20/ drop to fail

push ups
as many sets needed to get 50 total (took me 4 sets)

weighed in at this gym at 220 lbs on the money

wrapped it up with 20 mins hiit cardio step mill

i took another photo for comparison, i looked pretty lean, could even see some deltoid striations, how ever the mirror was not full body so my legs are not visable

http://i.imgur.com/MrQRMVJ.jpg

Cellardweller
08-02-14, 2:17 pm
For variety try paused reps on the bench. I know you're training as a bodybuilder and not powerlifter, but these will give you an insane pump.

weightsb4dates
08-02-14, 2:32 pm
For variety try paused reps on the bench. I know you're training as a bodybuilder and not powerlifter, but these will give you an insane pump.
Will do man, I usually do some paused reps at the end of my middle sets on bench, where I let it set on my chest for a second or 2 and "sink in" the last 1-3 reps, but I've yet to do a full paused rep set. Thanks man, I'll defiantly give a full paused rep set a shot, maximum muscle confusion right!

weightsb4dates
08-04-14, 6:35 pm
well fellas,

its monday and another week is ahead of us, im dead beat but thats ok yesterday was my refeed, and today is a rest day so i should be fine tomorrow and back in the gym killin it!!

saturday was my front deltoids day it was a pretty solid day lots of volume, just how i like it, i changed my routine a little bit heres how it went down:

Side lateral raise dumbbells
3 sets x15
1 sets x22.5

Side lateral machine
35x20
50x15
65x12
65x12

Barbell military press standing (strict)
45x20
95x15
135x8
135x8

Front lateral raise
10x20 had to use plates for these was pain in the ass
25x12 and these
25x15 (dumbbells)
25x15(dumbbells)

Military press machine (band) 7 sets x 10 good reps minimal rest (fst 7)
started light went up, then back down to get the set amount of repsxset. worked with 45 seconds rest periods, and switched my grip from 1-4 from neutral 5-7 to standard

weighed 219.75 when all said and done, finished off with some cardio 20 mins hiit stairmill level 9 set for 223 lbs.


fast forward to yesterday morning, had some stuff i needed to handle for my parents since they are out of town and didnt know how long it would take so i got up at 4:15 am, did my cardio smashed a meal and made it to the gym by 6 am. killed my leg work out, modified it a bit, and did not post work out cardio as i usually dont on leg day.
heres the damage:
CALVES
Seated calf raises
45x20
45x20
90x20
115x20

Leg press machine calf raises single
used the one with a pin no idea what weights were used because i went by feel on the stack
4 sets times optimal feel

QUADS
Leg press
4ppsx15
5ppsx15
7ppsx12
8ppsx10

Front squats
135x15
185x12
225x8
135x12

Leg extensions
55x15
70x15
90x12
110x10/drop to 35 for fail

HAMS
Gluteal raise/hyper extensions
body weightx10-12 for 3 sets

Hack squats face in
1ppsx15
2ppsx15
3ppsx12
4ppsx12

Seated hamstring curls
35x15
55x12
65x10
75x8/drop set to 35 for fail

Leg adductors s/s abductor
3x20 progressively up the weight for pump

weighed in at 218.75 which was below last weeks baseline so i was happy to be down a lb. waking up early yesterday and hittin cardio+legs right away beat me up tho, ive been groggy all day and tired, need some rest.

weightsb4dates
08-06-14, 2:24 pm
whats up fellas,

monday was indeed my rest day so i didnt not update yesterday. last night was a back day for me. i hit it hard, and changed my weights up a bit went a little heavier wasnt likin it too much, it felt good, i felt a good pump, but not like i do when i go a few more reps. the change was nice tho and im sure it shocked the muscles.

Back

reverse grip wide pull downs
70x20
110x20
180x12
200x8 drop to 160x8

Narrow grip hammer strength pull down
45x20
70x15
70x15
90x12

Seated Hammer strength row
90x15
115x15
135x10
135x10
drop set to 45 lbs and underhand grip to fail

T-bar row using 25 lb plates
75x20
100x15
100x12
125x10 drop to 50lbs, put the grip in front and go to fail

Wide grip chin ups 50 reps total (using assisted)
took me 5 sets of 8, 10, 10, 10, 12 with -80 lbs.

Calves

inverted leg press
2pps plus body weight 4 sets to 20 reps

calves were on fire!!

weighed in at 225 (thats the heaviest ive been since early june) i didnt sweat neary as much using the heavier weights, generally i look like i went swimming, last night i was pretty dry when i finished, so im thinkin it was alot of water weight, i was expecting low 220s maybe 223 maximum, after refeeding sunday, and resting monday, but i didnt see any noticable gains in fats, i actually felt like i was looking quite a bit leaner on monday, waste looked slimmer, and i could see more vains around my torso, and such.

wrapped it up with some hiit step mill (the wierd one, as all the regular ones were taken), 20 minutes, set for 226 lbs, at level 9.

tonight is my rear deltoids day im excited to blast these things, as ive been seeing significant progress in my shoulders, and as i had stated they were my lagging-est body part imo.

weightsb4dates
08-07-14, 11:42 am
whats up animals, last night was my rear deltoid day, i tried new exercises and developed a new routine, started it last night, and i will be using it through the first week of September, here's what i got:

REAR DELTS

Barbell shrugs
front s/s back (all rear sets were 10 reps)
135x20
135x15
185x15
185x15

Seated dumbell shrugs
40x20
55x15
55x15
75x12
1 set of 35 lbsx20 standing for pump enhancement

Behind the back rows
20x20
45x12-olympic bar used from here down
45x12
45x10

Face down incline laterals
12.5x15
15x15
20x12
20x10 drop to 5xfail

Face pulls
used the shittly black rope, rather than the gray one, wont be doing that again, it was short woven nylon so it slipped in my hands more, and couldnt pull it as far apart, it felt awkward, i may drop this next week and go back to reverse pec dec
40x20
50x15
60x12
60x12

Cable shoulder rotations
(elbow bent at 90 degrees, rotate outward away from body, also used for rotator cuff)
20x12
20x12
20x10
30x10 drop to 20xfail

Rear laterals fst7 style
20 lb dumbbells

i weighed in when i was all done at 225.25, i forgot to mention that Saturday was my last day using a fat burner for a while, idk if that would cause me to hold water or something, i cant see that i would gain that much fat in 2 days, from weighing 218.75 on Sunday morning, to 226 last night. i don't feel any less lean that i did before my re-feed, so i'm guessing its the water or something.

side note please read
anyways i'm stoked for Saturday i'm going to try something i have never done before, i'm going to be coupling my back, and chest day. i'm going to focus on thickness in my back (rowing and moves like that) on this day as well as training my chest, and have a separate day for my back width (chin ups, pull downs etc.) i have never done it, but I've been recovering nicely at the rate I've been going, and since I've dropped the fat burner i think i should be able to support the extra work (at a caloric level), and if anything it will help me drop more fat this way. i'm just experimenting, and since i rarely get sore anyways i'm not overly worried about that.

has any one ever tried this, i know its semi popular, and i see some guys who have a slower (theoretically) recovery than i do, using a routine like this, and i feel the synergist/antagonist muscle group idea could be nice, if it proves to be too much i will split them back up, let me know if any one has feedback or input i would love to hear it, as i said this is completely new to me.

Cellardweller
08-07-14, 9:14 pm
I've split back into into thickness and width days before and I still do sometimes. I first got that idea from Animal Routine #5 which I did in the begining of my Journey when I started back in training.

http://www.animalpak.com/html/article_details.cfm?ID=48

(this is also where I learned to drop the weight at the end of a set and do a burnout set)

I ran The Cube for the better part of last year and it has you hitting back about 3x a week. If you notice in my training I also split legs up. My "leg day" is usually just quads and I hit hamstrings on my deadlift day. Usually deads and goodmornings and sometimes leg curls. I'm also liking hack squats on deads day.

Split it up, try it out and if it isn't working for you you can always go back.

weightsb4dates
08-08-14, 11:11 am
I've split back into into thickness and width days before and I still do sometimes. I first got that idea from Animal Routine #5 which I did in the begining of my Journey when I started back in training.

http://www.animalpak.com/html/article_details.cfm?ID=48

(this is also where I learned to drop the weight at the end of a set and do a burnout set)

I ran The Cube for the better part of last year and it has you hitting back about 3x a week. If you notice in my training I also split legs up. My "leg day" is usually just quads and I hit hamstrings on my deadlift day. Usually deads and goodmornings and sometimes leg curls. I'm also liking hack squats on deads day.

Split it up, try it out and if it isn't working for you you can always go back.
right on man, i was more wondering about combining back+chest. but i have never split back into thickness/width before either, so itll be interesting, and i like that take on legs, i actually used to have a "biceps" day which was biceps brachii, and biceps femoris (bis+ham strings/calves) i know its unorthodox but i saw decent gains for a while when training like this.

Tiger
08-08-14, 11:31 am
I do enjoy combining back and chest! Blows the entire upper body up!

weightsb4dates
08-08-14, 11:54 am
I do enjoy combining back and chest! Blows the entire upper body up!

thanks, hows recovery, is everything shot the next day, as i still gotta hit front/side delts the following day, and then legs monday night, i dont wanna fully deplete and be draggin ass on leg day?

weightsb4dates
08-09-14, 3:43 pm
whats goin on fellas, hope evryone is having an excellent weekend so far, mine was off to a rocky start this morning but seems to have sstraightened out. any how, i was tight on time yesterday and had ton to get done at work, so i didnt get a chance to update, so ill be logging for 2 sessions, and of course friday, which was my rest from the iron.

Thursday August 7th, 2014 - Arms

Changed my split from the previous week, i liked it alot, and my pumps were insane!!

Strait bar push downs s/s
40x20
50x20
70x15
90x12
Dumbbell curls
35x20
45x15
50x12
65x8 (no 55, or 60 available)


Dip machine s/s
165x15
165x15
195x15 s/s turn around same
195x12 s/s turn around same
Hammer curl
32.5x15
45x15
45x15
45x12 drop to 25 for fail


Close grip bench press s/s
135x20
185x15
225x10
225x10 drop to 135 for fail
BB wrist curl
4sets 90xfail

French press
45x20
60x15
60x15
60x12

0-bar 100's
'nuff said
took two sets

Rope crunches
4x20 reps at 100 lbs

Leg raises (hanging)
4x15-20 reps, no added weight alternating straight leg, and knees to chest

weighed in at 221, when was done, wrapped up with 20 mins of stair climber cardio hiit.

friday was rest day, hit my morning steady state cardio 33 minutes treadmill, and then relaxed after work, no weight training

Saturday August 9th, 2014 - Chest/Back

first time hittin this workout or a combo of these two body parts for me ever it was pretty good, i didnt super set any back/chest moves, but i did alternate from excercise to excercise. I had a long break (5-10 minutes) in between my 2nd and 3rd set of bent over rows, as i ran into one of my old hs wrestling/weight training coaches and chatted with him for a minute.
i then proceeded to forget my lat push downs at the end, so i went back after cardio and wrapped them up. and as im typing this, and copy and paste the split from my notes app i also notice that i forgot an excercise for both chest and back (incline bb press/seated cable row) /RAGE!!!!

Seated dumbbell shrugs
35x20
45x20
60x15
60x15

Standing dumbell shrugs
45x20
70x20
70x20
90x15

cable cross overs
2 low, 2 sets neutral
15x20
25x15
25x15
35x12

Dumbbell rows
50x20
70x15
95x15
125x12

(incline bb press/cable row) shouldve been here, was actually a good workout thos still got around 16 sets for chest, and 18 for back counting traps, and the last excercise as 1 set.


hammer stength decline press
1ppsx20
45+25x15
2ppsx12
2ppsx10 + 3 forced reps

Bent over rows
135x20
135x20
interruption
185x15
225x12
275x10

dumbell flyes s/s dips
dips to fail for 4 sets
10x20
15x20
25x15
35x10

20 mins hiit cardio

narrow push downs
forgot this one so i performed a mega set (continual drop set from a decent start to extra light failure), rather than a full 3-4 sets
50 lbsx15 drop to 40 lbsx12 frop to 20 lbs (minimum amount), for fail, about 10

weighed in before cardio at 219 even, only .25 higher than i was 6 days ago, leading me to believe that tomorrow i will be below last weeks baseline of 218.75 (i think that what it was). i changed a few supplements which could be responsible for the slowing weight loss, how ever i am continually growing leaner, i am seeing more vascularity in my shoulders and chest, still minimal, but i can see it. also appear to be holding water in my mid section, as i can see a significant difference between waking updry and a bit watery post work out.

CrimsonGhost
08-10-14, 3:40 pm
I bet the pump from that arm workout was insane. Looked fun

weightsb4dates
08-11-14, 11:10 am
Well, well, well, another Monday has arrived, and with it comes a new week full of opportunities for us to seize, and make light of.

yesterday was my front/side deltoids day, i ended up hitting the gym a little later than i would have likes, as I've been enjoying my early morning 6-7 am weekend sessions these last few weeks. regardless, i was able to do everything i wanted and avoid the crowd. I've been training solo for the last few weeks, and i'm enjoying the ability to move through my routine quickly and efficiently, i was able to complete my whole workout in about 65 minutes, not including my post workout cardio. Here is what i was able to get done in that time:

Side lateral raise dumbbells
12.5x40
12.5x30
22.5x15
30x15 then single arm to failure

Side lateral machine
35x20
35x15
50x10
65x10

Barbell military press standing
45x20
95x15
135x10
135x6, drop to bar for fail

Front lateral raise
12.5x20
17.5x15
17.5x15
25x12

Military press machine (band) 7 sets x 10 good reps 45 seconds rest
increasing weight by one increment on each set, alternating grip between neutral and pronated (over hand) each set

weighed in at 224.25 after a re-feed on Saturday, i felt full, and my endurance was crazy. holding some water from the added sodium, but i'm not too worried, as post workout i looked pretty god, just bloated as i stated. i feel like i'm plateaued right now where i am, so i dropped my daily intake of cals down just slightly.

cardio was 20 mins post workout hiit stair master, we got new machines and they're awkward the steps are shorter in both dimensions so i constantly over step and hit my toe against the back, i will get used to it. the resistance is different so i'm adjusting currently at level 7, and i always add 2 lbs to my weight for the extra resistance pushing down.

i know my weights were completely different than last week, but i changed the formula a bit as far as volume goes, especially in my side laterals, my shoulders were very full and pumped, and the standing ohp really kicked my ass, but it felt good.

tonight is my leg day, so no cardio this morning, letting my legs rest, and the extra 45 minutes of sleep did me well. im really hoping im able to get my work done tonight, with out a huge crowd slowing me down.

have a good one guys, will update tomorrow.

weightsb4dates
08-11-14, 11:12 am
I bet the pump from that arm workout was insane. Looked fun

it was great, i was struggling to adjust my sleeves when i put my shirt on after weighing in, nothing better than not being able to bend your arm fully, because your muscles are swollen

weightsb4dates
08-12-14, 12:03 pm
Tuesday it is, and for me a rest day from the weights.

Last night was Monday, and as we all know that is the favorite day of average gym goers to train chest, luckily for me it was leg day which meant almost no waiting, but don't get me wrong it was tough, and it kicked my ass, i got a bloody nose which i haven't in a while while training, and i had a serious pressure headache after wards, also somehow dropped 4 lbs of water while training it is what it is and i wasn't about to half ass it. Here's the root of it all:

Wheelin and dealin

calves
seated calve raise
45x20
70x20
90x20
115x20

leg press calve raise
2ppsx20 4 sets

quads
Leg press
4ppsx20
5ppsx20
6ppsx15
8ppsx12+3 rest pause
4ppsx20

Front squats
135x15
185x15
225x10
225x8

Leg extensions
35x20
50x20
75x15
120x12

hams
Gluteal raise/hyper extensions
bwx10
bwx10
bw+10x10
bw+10x10
Hack squats face in
2ppsx10
3ppsx10
4ppsx10
5ppsx6

Seated hamstring curls
30x20
45x15
60x10
60x10

Leg adductors
3x20 progressively up the weight

Leg Abductor
3x20 progressively up the weight

wanted to super-set the last two but there was a very stubborn women who was texting and refused to share lmao. to each there own, i still made them count.

weighed in at 220.25 after my session, like i said a 4 lb drop in 1 day, 99.9% water, and i could feel it i had a bad headache all night afterwards.

this morning i woke up head feels a bit better but still lingering pain, and although I'm not a fan of taking meds, i slammed back 400 mgs ibuprofen for my head ache, and took a 30 minute walk and then chilled for a while before eating breakfast and coming to work.

for the rest of the day there's just gonna be desk work, hopefully, and then relaxing at home. hopefully my headache will diminish, either way I'm ripping my back up tomorrow.

Enjoy your day guys!

weightsb4dates
08-14-14, 10:27 am
whats up fellas,

Tuesday was in fact a rest day from the weights so there was no update yesterday morning, last night how ever was my back day. the first back I've had where i isolated my lats and focused on width, rather than addressing thickness and width together. it felt good, and the directed stimulation of every move towards width left me with a skin splitting pump, even an hour or two after i was done training my back was still wider than it is when cold. so far i really like this split.

Back width

Chin ups
10 reps bw slow
green sally attempt (bb.com challenge), 43 seconds <--took alot out of my back as far as strength goes, but was totally full of blood.
10 reps bw slow
bwxfail

Reverse grip wide pull downs
80x20
120x15
160x10
180x8+3 forced reps, drop set to over hand grip 140x10

Chest supported t bar row
gripped wide but just couldn't get a feel for it will be removing from next weeks session
45x12
45x12
35x10 (trying to find the "sweet spot", never did)

Wide pull down behind the head- fst 7
started off as 4 sets behind the head, but felt so good after 2 sets i did fst 7 instead super setting back and front on last 3 sets, back was completely full.

Machine leg press calve raises
4x20 reps, no idea what weights just moved the pin till i got a nasty pump

Seated calve raises
2 plats 4 sets 12 reps each leg

weighed in at 220.75, finished up with 20 mins stair mill (lame one with no moving steps), did not sweat as much during my lifting as leg day not even close, so not worried about the extra 1/2 lb over what i was at. still not sure how i have gained 3-5 lbs in the last month, diet has lost calories, cardio is pretty much the same, lifting is just as intense.

Cellardweller
08-14-14, 11:33 am
0-bar 100's
'nuff said
took two sets


Badass.

Lots of volume in here. It really contrasts with my training. I love it though. It inspires me when someone else is working hard.

weightsb4dates
08-14-14, 12:45 pm
Badass.

Lots of volume in here. It really contrasts with my training. I love it though. It inspires me when someone else is working hard.

yea, the styles clash but like you said hard work is hard work, whether its a heavy 5-3-1 or 100 reps per movement.

ps added those o-bars, after you recommended them, and so far they are great. those pumps are on another level, by the time i get past ~65 reps, i can barely close my arms enough to finish the excercise.

weightsb4dates
08-16-14, 6:54 pm
What's up guy's?

Its Saturday and for me a day of resting from the weights and since I'm not working, I get to rest from pretty !much everything. Took the pup for a walk around 545, made my usual breakfast, (which I modified a few days ago, I forgot to make note of, I added 1 so cinnimin back in, and dropped 2 egg whites. Down now to 10 egg whites, 1/2 cup oats, and 2 tbsp pb, unless pre training meal, than I leave the oats out, and train on no carbs), went grocery shopping for this upcoming week, ate my 2nd+3rd meals and by 12:30 I was fast asleep on the couch for a nice 3 hour nap. Gotta love when my rest day falls on a Saturday.

Yesterday was arm day for me, and I had some stuff to do after work, (surprise birthday party for a good friend), which was a bit too early to allow me to train after work, so I woke up at 330, had my eggs+pb, 20 oz black coffee, waited a while, had my pre workout and by 5am I was warming up the treadmill for my session.

Here's how it went:

you got guns, I got cannons
Biceps, triceps, forearms, abs

Strait bar push downs
40x20
60x15
60x15
90x12 drop to 60 for 12

Dumbbell curls
32.5x20
40x15
50x12
55xfail

Dip machine
135x20
165x15
195x15
225x12
Superset with
Hammer curl
25x20
35x15
40x12
50xfail

Close grip bench press
135x20
135x20
185x10
185x10+3 forced reps
135xfail
Superset with
BB wrist curl
60xfail 4 sets

French press
45x20
55x15
55x12
55xfail (around 10)

0-bar 100's
3 sets needed, switching width periodically from wide to close

Rope crunches
4x20 reps
Weights increased from 80 to 110
Super set with
Leg raises (hanging)
4 sets 15 reps body weight, alternating every other rep straight legged/knees to chest

Finished up felt tight, and ull. Weighed in at 219.75, felt very pumped, and since it was so early and I didn't have much in me my waist was really tight, not bloated with food at all, and I was dry, I looked leaner, my abs were very viasable in a front double bi, which usually they are but not as much. I'm curious as to what my body fat is at, as I've been continually dropping things from my diet, and I feel leaner, but the scale keeps saying I'm staying the same weight. I'm starting to wonder if my mind is tricking me and I'm seeing what I want to in the mirror, but my body is actually rebounding and gaining fat. This is just a theory as I seem to look much monday. I will also note that there are now visable veins in my deltoids, when I'm relaxing, which leads me to believe I'm still leaning out, as usually they are only visable when I'm training.

Well guys have a good rest of your weekend, I've got chest and back tomorrow morning, plus a refers day, and unfortunately I've gotta drop my trans and throw a clutch in my Mustang. I'll catch you all monday

weightsb4dates
08-18-14, 12:15 pm
well fellas, its Everyones favorite day of the week again.

Yesterday was Sunday as we know, and it also happened to be my Chest/Back, and re-feed/high carb day, in my semi-weekly cycle, (it had been 8 days since last re-feed). my workout was intense and i didn't forget any exercises like last weeks debacle. I was tired, but i wrecked it with maximum intensity, and sickening motivation, thanks to a new mix i put together, comprised of a lot of music i used to listen to in my early days of training.

Chest/Back/Traps

Seated dumbbell shrugs
40x20
50x20
55x15
75x15

Standing dumbell shrugs
65x20
75x20
85x15
85x15

Dumbbell rows
55x20
75x15
105x15
125x12 drop to 60x10

cable cross overs
2 sets low, 2 sets parallel to ground, 1 set high
15x20
15x20
20x15
20x15
20x15

Seated cable row
100x15
140x15
180x12
180x10

incline bench press
135x20
135x15
225x10
225x6+2 forced reps

Bent over rows
135x20
185x15
225x15
225x12 drop tp 135 for fail

hammer stength decline press
1ppsx20
1ppsx20
2ppsx12
2ppxfail + partial reps to complete positive failure

wide push downs
30x15
40x12
50x10 drop to 30 fail, drop to 20 fail

dumbell flyes s/s dips
10x20 s/s dips to fail, around ~30 first set
17.5x15 s/s dips to fail, around ~18 second set
25xfail s/s dips to fail, ~12 third set
32.5xfail s/s dips to fail ~12 final set

was an excellent workout, my weights were a bit low, i think due to the load put on my body by training 2 big muscle groups, but the stretches and pumps were crazy, and i feel like it was a very productive workout. a major high light of my day was weighing in yesterday, after lifting, i broke my plateau it seems, and was down to 216.75, which i haven't been since the 2nd week of July if i'm not mistaken.

wrapped it up with 20 mins hiit stair master.
---------------------------------------------------------------------------------------------------------------------------
for me it was an early morning, i've come to like training before work, here and again, today i ended up having one of those days. long story short i've got some business to handle after work today, so i was up at 3:40 getting my fasted cardio in, came up by 4:20, smashed my pre workout meal which was 10 egg whites, and 12 oz black coffee. no carbs, no fats. trying to stay in "fat burning mode" as long as possible, even if it means training sans carbs. 20 minutes later i pounded a scoop of Preworkout, and was on my way to kill shoulders, got to the gym around 4:55, warmed up with 5 mins of walking quickly on the treadmill, and got to work:

Front/side Delts
Side lateral raise dumbbells
12.5x20
20x15
25x15
25xfail, drop to 10 for fail

Side lateral machine lats flaired
35x15
50x12
65x12
80x8

Barbell military press standing
95x15
95x20
135x12
135x10

Front lateral raise
10x20
25x15
30xfail
30xfail, drop to 10 for fail

Military press machine (band)
7 sets x10 escalating weight, drop last set repeatedly down the stack for fail.

i was moving fast with minimal rest times, i was able to get all of this done in 55 minutes. i weighed in at 219.75, which i didn't think was too bad after carbing up like crazy yesterday, i'm surprised its not a bigger amount. i finished up with my 20 mins of hiit stair master, and headed home, just in time to get ready for work.

now I've given my self a nice ample recovery period between this mornings shoulders session, and tomorrows leg session which will be after work, so i don't really mind that i had to get up an hour or so early.

here's a photo from yesterday morning
http://i.imgur.com/gXPRkHT.jpg photo weight is 216.75

Cellardweller
08-18-14, 8:45 pm
How long does it take you to get all that work in, not counting any cardio? I got sore just catching up in here.

weightsb4dates
08-18-14, 9:19 pm
How long does it take you to get all that work in, not counting any cardio? I got sore just catching up in here.
What's up Cellar, this morning I finished my front/side delts off in about 55 minutes, yesterdays session took a good while longer probably about 80-90 minutes. If I can get in with a relatively empty gym, I can bang it out in about 70 minutes. The main speed bumps I hit are waiting for people to finish, or cleaning up and reracking other peoples plates so I can use the equipment. There is a very poor community gym etiquette at the 24 hr fitness I go to. Other than that I move relatively quickly, I know the gym very well and where to find plates when I need them, and I have a pretty quick in between set recovery time, probably from training high volume for so long. If I go heavy early on tho, I notice that in struggling to finish the workout, not because of muscular fatique, but overall exhaustion

weightsb4dates
08-19-14, 10:40 am
well fellas, i broke down and couldnt wait until after work to hit the gym, the idea of having the night to rest and relax with my woman was too good, so i pulled my self out of bed at 340 for some cardio (30 mins walking, quickly, with my dog, on the street), had a protein/fat meal/20 oz black coffee, got some stuff ready for work, had my preworkout, and headed to gym for a pissening lower body session. i went a little lower volume on some of the movements, mainly because i was working in a time constraint and id rather drop my volume and bump the weight up a bit, than speed up my reps and sacrifice the contraction and time under tension, and i had alot to get done. it was nice tho my body responded well to the higher weights, and pushed back, nicely. i kept my rest periods short, and was able to get the whole session done in 75 minutes.

Heres the damage report:

Legs
Calves, Quads, Hams, Glutes

warm up walk treadmill 5 mins 4 mph

Seated calf raises
45x20
70x20
90x20
115x12

Leg press calf raises
2ppsx20
2ppsx20
3ppsx15
4ppsx12

Leg press
4ppsx20
5ppsx15
6ppsx15
8ppsx12 drop to 4ppsx20

Front squats
135x15
185x12
225x10
275x5

Leg extensions
35x20
50x15
85x15
120x12
super set with
Gluteal raise/hyper extensions
4 sets 10-12 reps at body weight

Hack squats inward facing
2ppsx10
3ppsx10
4ppsx10
5ppsx5

Seated hamstring curls
1 set start at 60 lbs, and keep dropping until failure

Leg adductors
55 lbsx50

leg abductor
55 lbsx50

weighed in at 219.375, was completely soaked when i finished, legs were full, lower back pump was on another level could hardly drive

no post workout cardio because leg day, made it home, changed, got my lunch, box, and made it to work with 7 minutes to spare, was a solid session. not i have a long rest period, tonight and all day tomorrow since its a day off from weights, just a little 30 minute walk with the pup in the morning, and all day recovery. Thursday is my Back width day. cant wait.

have a good couple of days Animals

Tiger
08-20-14, 6:22 am
Looks like you earned that night resting with the woman!

weightsb4dates
08-20-14, 10:58 am
Looks like you earned that night resting with the woman!
I hope so, even tho i ended up doing some grocery shopping, and baking some chicken, it was nice to have the open evening. ive also noticed that the morning crew seems to go harder than the evening crew, everyone is busy at work, trying to wrap it up before they go to actual work, and i like that, alot less bull shittin, goin on.

Tiger
08-21-14, 7:25 am
I hear you on that! I've always trained in the morning before work, and in both my current gym and my last gym there was always a core of dedicated people who you could shoot the shit with, or I've even ended up training with a few of them if they've been hitting the same body part as me.

By contrast, the evening crew was filled with assholes.

weightsb4dates
08-21-14, 10:10 am
I hear you on that! I've always trained in the morning before work, and in both my current gym and my last gym there was always a core of dedicated people who you could shoot the shit with, or I've even ended up training with a few of them if they've been hitting the same body part as me.

By contrast, the evening crew was filled with assholes.yea, i had a guy spot me a few days ago on my front delt's day, and i had to share a leg press with a guy on Tuesday morning, both were in as much of a rush as i was, so i felt the need for intensity as i didn't wanna slow them either. i actually liked the push it gave me.

i was able to finish my width specific back workout+20 mins of cardio in just 65 minutes today, it was pretty nice, didn't really have to wait for anything at all, and no one was in my way, there was 3 open stair masters. it was nice.

weightsb4dates
08-21-14, 10:33 am
Good Morning, and happy Thursday Animals, this morning was a cool and clear 66 degrees, and i am happy to report that its starting to feel like a fall a little bit, and i'm ready.

woke up around 340, morning cardio at 4, home by 430, 10 egg whites, no carb's down by 440, and in the gym for my back session by 5:05

here's the rundown:

Back Width/Calves

Seated calve raises
45x20
90x15
115x15
135x12
Super set w/
Leg press calve raises
3ppsx15 4 sets

Chin ups
2 on a wide straight bar for 12 reps body weight
2 on a wide angled bar for 12 reps body weight

Reverse grip wide pull downs
80x20
120x15
160x12
180x10 drop set to 120 for 10

Nautilus pull overs
35x20
60x15
switch to wide cable push down for last set, felt it 10x better
40x15

Wide pull down front/rear fst 7
140 lbs for 7 sets 40 second rest periods
1-rear
2-rear
3-front
4-front
5-front
6-rear
7-rear/ drop to 90 for fail front side

back was full of blood, the stretch was great, and i felt good

weighed in at 219.125, looked watery, lower abs were barely visible, and i haven't shaved in about a week so its hard to tell, but i'm sure i'm storing a good amount of water, finished up with 20 mins of hiit cardio stair master, and i'm sure i sweat at least 3-5 lbs of water out, especially because i kept my sweater on while on the stair master. my sweater, as well as my shirt, and my seats were pretty soaked, i could've have rung them out and they would've shed a ton of water, so i'm guessing i'm holding a lot of water, probably due to increased sodium.

entire session including cardio took 65 minutes, definitely switching to full time morning crew.

have a good day guys!

Cellardweller
08-21-14, 1:36 pm
yea, i had a guy spot me a few days ago on my front delt's day, and i had to share a leg press with a guy on Tuesday morning, both were in as much of a rush as i was, so i felt the need for intensity as i didn't wanna slow them either. i actually liked the push it gave me.

i was able to finish my width specific back workout+20 mins of cardio in just 65 minutes today, it was pretty nice, didn't really have to wait for anything at all, and no one was in my way, there was 3 open stair masters. it was nice.

That's awesome that you guys all worked together instead of people being dicks to each other. Makes for a great atmosphere to train in.

weightsb4dates
08-21-14, 6:06 pm
That's awesome that you guys all worked together instead of people being dicks to each other. Makes for a great atmosphere to train in.

i agree theres no body in the gym worse than that guy who wont let you work in, and is taking 5 minute in betweens to text and play with his phone. i also saw a policy at a gym on another forum where they were issuing temporary membership suspensions for those who forgot to rack their weights. those are my biggest pet peeves

weightsb4dates
08-22-14, 7:04 pm
Whats up fellas, its friday, and im leaving in 20 so im gonna drop this in here real quick forgive me for the abrupt post
have modded my diet a bit, and changed my schedule

330wake up

340 12 oz black coffe+1 scoop fiber (psyllium husk)
cardio 30 mins


410-415 am meal 1 10 egg whites, 10 oz black coffee, 1 tsp cinnimon

440 am pre workout stimulant

5 am training session

630 -645am post workout meal: 2 scoops whey 1 gatorade

9 am 1 can tuna in water 2 boiled eggs 2 cups veggies

12 pm 9 oz (cooked weight) chicken or 8 oz (cooked weight) beef (beef shrinks more when cooking therefore when i start with the same amount the beef loses about 10-15% weight through cooking so 9oz chicken when cooked just about equals 8 oz beef when cooked), 2 cups veggies 1 tbsp olive oil

330 pm 2 scoops whey 1 tbsp olive oil

7-30 pm 2 cans tuna in water, 1 tbsp olive oil or 2 tbsp peanut butter, 2 cups veggies

8-830 pm bed

decided to change as ive been working out in the mornings and its refeshing so far, the morning crew goes hard, and its easier for me to get in and out. another plus is that i can hang out after work with my girlfriend a little more, and by the time i get to work im fully awake, and have been up for 3 and a half hours

todays session:

Rear Delts
Barbell shrugs
135x20
135x20 s/s with rear same reps
225x12 s/s with rear same reps
225x12 s/s with rear same reps
drop to 135xfail

Seated dumbell shrugs
45x20
55x20
75x15
75x15

Behind the back rows
20x20
45x15
45x12
45x12

Face down incline laterals
10x20
10x20
15x15
15x10

Face pulls
4 sets to 15-20 reps, for a solid squeeze
dont remember weights

Cable shoulder rotations
20x15
20x15
40x10
drop to 20x15

Rear laterals fst7
20 lbs 7 sets 40 seconds rest 10-12 reps each
crazy pumped shoulders, weekly progress photo below, felt a little bit watery, but weight was down .5 lbs from last weeks baseline, and i absolutely drenched my shirt and pants during cardio. after weighing in so probably was down another 3-4 lbs of water

finishing weight 216.25 lbs

20 mins hiit stair master cardio


also, i am aware that my facials are goofy as fuck while squeezing lol
http://i.imgur.com/Mx4P1si.jpg
http://i.imgur.com/4Dqkwwp.jpg

much needed refeed day, changing my schedule and dropping the oatmeal from my diet really left me drained and lethargic this week, i should be used to it in a couple more days, and fully able to recover as regular.

weightsb4dates
08-24-14, 11:30 am
Good morning Animals,

Hope every one is having a great weekend thus far.

Yesterday was my arm day, its was a solid work out. about half way through my session, i was approached by a "prep coach", who asked if i had ever competed, i responded that i had never been on stage but it was something i want to do, he offered to coach me, i am a bit skeptical, as he looked pretty young, maybe late 20's, and i really don't want to be someones guinea pig, any one advise on the situation, i haven't entirely shut him down yet, i got his info, but like i said, i don't want this guy to use me as some kind of experiment, either way i used it to motivate me for the rest of my session.

any ways here's the work:

Arms

Strait bar push downs
40x20
60x20
90x12
100x10/drop to 50 for 10

Dumbbell curls
32.5x20
45x12
50x12
65x8/drop to 27.5 for fail

Dip machine
135x20
165x15
195x12
225x10
superset w/
Hammer curl
32.5x15
40x15
50x10
60x10/drop to 30 for fail

Close grip bench press
135x20
185x15
185x12
225x8+3 forced reps/ drop to 135 for fail
super set w/
BB wrist curl
80 lbs x fail 4 sets

French press
45x15
55x12
65x10
65x10/drop to 35 for fail
0-bar 100's
2 sets 60/40

Rope crunches
4 sets 20 reps 110lbs
superset w/
Leg raises (hanging)
4 sets body weight, alternate each set from straight legged, to knees to chest

weighed in at 220 lbs on the dot, after fridays refeed. felt pretty good, and wrapped it up with 20 mins hiit cardio on the stair master

today (sunday) im resting from the weights, i already did my cardio around 6 am, so im just relaxing for the rest of the day, and enjoying the temperature drop from the last week. have a good day, and rest of your weekend!

Cellardweller
08-24-14, 2:07 pm
i was approached by a "prep coach", who asked if i had ever competed, i responded that i had never been on stage but it was something i want to do, he offered to coach me, i am a bit skeptical, as he looked pretty young, maybe late 20's, and i really don't want to be someones guinea pig, any one advise on the situation, i haven't entirely shut him down yet, i got his info, but like i said, i don't want this guy to use me as some kind of experiment, either way i used it to motivate me for the rest of my session.


Hit Sprint up about this. I know Mike's been through a few rounds with people helping him out and he'd probably have at least some good questions for you to ask this guy. Mike's a personal trainer as well as a competitor so I know he'll have something for you.

weightsb4dates
08-24-14, 8:24 pm
Hit Sprint up about this. I know Mike's been through a few rounds with people helping him out and he'd probably have at least some good questions for you to ask this guy. Mike's a personal trainer as well as a competitor so I know he'll have something for you.

Will do, I knew there would be someone on here I could refer too

weightsb4dates
08-25-14, 10:40 am
Well Animals, here we are the dawn of a new week.

So far mine is not the best Monday I've had, but it could be much worse. Woke up this morning at 330, roled over hit the snooze button, and 10 minutes later i was up and t 'em, as they say. i was getting dressed for my cardio and enjoying my coffee, gettin ready to leave on schedule at 345, when it hit me. like a truck man, i dont know what it was, but something i ate last night did not agree with me. the only thing i can think of is the new flavor of protein powder i got has a higher lactose concentration than the previous, or the jalepeno i mixed with me pre bed meal was bad, and i didnt notice. none the less, it cost me about half an hour in and out of the rest room this morning before the gym. i still manages to get my 30 mins fasted cardio in when i woke up tho.

it was back and chest day here's the work:

Back thickness/Chest/Traps

Seated dumbbell shrugs
35x20
50x20
50x15
70x15

Standing dumbell shrugs
70x15
95x12
95x12
105x12

cable cross overs
1 low to high: 15x20
2 level: 20x20
40x12
1 high to low 25x15

Dumbbell rows
65x15
80x15
105x12
125x12

incline bench press
135x20
135x20
185x12
225x6+2 forced reps drop to 135 for 5 (fail)

Seated cable row
100x20
120x15
180x12
200x12
superset w/
hammer strength decline press
45x 20
45x20
70x15
95x12 drop to 45 for fail

Bent over rows
underhand:
135x20
225x12
275x10 drop to 135 for fail over hand (around 10 more)

dips
3 sets bw to fail around 20-25 per set
super set with
cable push downs
30x20 narrow
40x20 narrow
50x12 narrow
drop to 30 for fail wide

Dumbbell flyes
12.5x20
12.5x20
22.5x12

weights were all off this morning other than bent over rows, probably because i was dehydrated, and felt like shit, but it is what it is, my pump was crazy, and i was full and solid. all my muscles were responding well, and felt good, despite the lower weights. i finished up around 6:25, and didn't have time to get any post workout cardio in mainly due to spending 1/2 hour in the restroom this morning. i did how ever lose a ton of water, my weight this morning after my session was 215 lbs, a whole 5 lb loss from Saturday post workout, and already 1.25 lbs below my baseline from last week. also the lowest I've been at all since 2012. (hopefully just was an allergen or irritation from food, and im not gettin a bug or something, as im sure it was all water from the stomach issues)

the weather has been changing and i can feel the fall starting to creep in, although it is supposed to warm back up this week. i will gladly make up that cardio this evening after work, by taking the dog out (i enjoy walking him quite a bit, its very relaxing being out in the open air), and enjoying the brisk night.

Cellardweller
08-25-14, 9:10 pm
Props for getting in and still getting it done. Feeling better?

weightsb4dates
08-26-14, 10:11 am
Props for getting in and still getting it done. Feeling better?

thanks man, not really actually, i had thought it was either higher concentration lactose in the new flavor of protein, or a jalepeno, i had. but i relised it was actually some poorly rinsed romaine lettuce i had eaten with my last meal. unfortunately i now know this because i had some with my 12pm meal yesterday and it only perpetuated the symptoms, even into this morning. i threw away all 3 heads of lettuce and the spinach i had mixed them with to form the salad. i should be cool by the end of the day, i surely hope because tomorrows leg day and i dont know how well that would play out.

weightsb4dates
08-26-14, 10:45 am
Well Animals, im sure weve all heard the addage but it stands, today is not friday, tomorrow is not friday, and the day after tomorrow is not friday, but it is what it is and were all gonna make it lol,

any ways started this morning off similar to yesterday, not the best but i got my fasted cardio in as soon as i got up, i tackled my meal, my session, and was able to squeeze my 20 minute post workout cardio session and still make it to work on time, so i was a happy camper.

this week for my front and side deltoids, i decided to just go with what ever weight felt right, as im extremely depleted and dehydrated due to this little bug/ food poisening ive got i just decided to go for it, and surprisingly some of my numbers were higher than expected
heres the work:

Side/Front Deltoids

Side lateral raise dumbbells
12.5x30
15x20
22.5x15
32.5x10 (together till fail, then singles to fail)

Side lateral machine lats flaired
35x15
50x15
65x12
90xfail, about 10

Barbell military press standing
45x20
95x15
135x12
155x5+3 forced reps from spotter

Front lateral raise
12.5x20
20x15
20x15
22.5x15
All sets done both arms together to failure, then singles to fail

Military press machine (band) fst 7 10-12 reps 30 sec.

30 neutral grip
40 neutral grip
50 neutral grip
65 45 degree palms in
75 45 degree palms in
85 palms out
90 palms out/drop to 40 45 degree palms in to fail

finished up in a quick 45 minutes, weighed in at 214.5 lbs after losing fluids for the last 2 days, even after trying to keep my water and sodium intake up.

it brings me to a tough point where if i'm not better by the end of the day i'm gonna need to decide if i want to keep attempting to cut body fat, or transition to more of a clean-bulk. where i increase my cal's, mainly carb's to try and recover my body. i'm thinking i will stick with the diet for another month, because I've already been fitted for a tux for my buddies wedding but after that it will be fall, and ill have been in a deficit for about 5 months. with little progress in the last month or so. or at least move my high carb day in to a steady 4-5 days instead of every 6-8 where its been now, mainly depending on how i feel

just some stuff ideas i'm dancing with right now.

Tiger
08-26-14, 11:01 am
Good work getting that all in while carrying a bug!

Considered doubling up on Animal Pak? Haha.

weightsb4dates
08-26-14, 11:23 am
Good work getting that all in while carrying a bug!

Considered doubling up on Animal Pak? Haha.

Thanks man!

To be honest i bought some of those emergen-c packs last night, and smashed 1 as soon as i got home, and added one in with my 1st meal thi morning, they've got a little bit of sugar i think 4 g per packet, but its worth it if i can kick this thing. i believe it was food poisoning from poorly rinsed lettuce, at least i hope thats all it was. i would hate to get an actual virus, and need anti biotics.

weightsb4dates
08-27-14, 10:17 am
Morning Animals, it is the half way point of our week, and so far today sucks, but it is what it is.

i woke up numerous times through out the night to visit the restroom, as my stomach issues persisted, how ever since i was in bed by 8 30, it wasnt to bad gettin up because i woke up about 1.5-2 hours before when iw as supposed to, so when my alarm went off at 330 i was pretty much ready to rock. im gonna feel it tomorrow tho. i did my cardio at 350, home by 430, meal down by 435, pwo+and stuff for work ready by 455, and en route to the gym by 5. decided i would tackle legs reguardless of my current ailment. was a bit weak, and i even forgot to do one lift because i was rushing to gt it done in time to make it to work, but i got the meat of it done.

heres how it went:

Legs

Seated calf raises
45x20
90x20
135x15
160x15
superset w/
Leg press calf raises
3ppsx15
4ppsx12

Leg press
4ppsx20
5ppsx15
6ppsx15
8ppsx12 drop to 4 pps for 20

Front squats
135x15
225x10
315x1 (attempted set of 5, decided bad idea with upset stomach after first rep, drop to 135 for fail(20)

Leg extensions
4 sets increasing weight on each for 12-15 reps
Super set w/
Gluteal raise/hyper extensions
4 sets 10-12 reps body weight

Hack squats face in
2ppsx10
3ppsx10
5ppsx6
5ppsx6

Seated hamstring curls
accidently skipped these, i forgot all about them, even tho i carry a list with me in the gym, i just over looked them.

Leg adductors s/s abductor
3x20 @75lbs

i got in and got it done, albeit not with the same tenacity as last week, but i smashed it none the less.

weighed in at 213.5 lbs,still losing a lot of water (on the bright side i look pretty lean because of the water drop, im also flat as a board), gonna have to go consult a doctor if it doesnt stop im going on my third day now. tomorrow is my rest day from the weights, so im gonna sleep in an hour before my cardio. this morning i swapped my postworkout gatorade for something more starchy and doughy, i scavenged my cabinets and was able to come up with some tortillas, so i snagged two large flour tortillas, i know its about 10 more carbs than the gatorade is and not as effective for recover, but honestly i need to firm up, or im never gonna be able to hold my gains, i pounded extra water last night, as well as increased water this morning pre and intra and im still down another lb, which im sure was water. im currently down 6.5 lbs from saturday im sure some if fat, some is muscle, but id be willing to be 90% of it is water. friday or saturday will be my high carb day this week. then i will be bringing them into every 4 days. and trying to recover my body. i would do it sooner, but to be honest im too damn stubborn, and a little ocd. may go and pick up some rice tonight tho.

have a good day guys, see ya friday

weightsb4dates
08-29-14, 11:00 am
Whats up Animals, its the Friday before a 3 day weekend, and even tho i havent got any plans, im pretty pumped to get this thing rollin, so i can relax+recover. im goin on day 5 of some kind of stomach bug or something causing me alot of discomfort and issues in that department. any way, i aint gonna let it slow me down entirely.
i was up at at em, 330 sharp
cardio at 350
home by 425
eggs, coffee, and supps down by 430
pre workout in by 450
on the treadmill warming up by 5.

today was my back width day, and i could seriously feel that ive been fighting this thing for a while, my legs are incredibly sore after last weeks session, and to i usually have incredible recovery, like the last time i was really sore like this was maybe 2 years ago or so when i was injured and reintroduced presses into my routine.

any ways i got in there and smashed it best i could, regardless of the weakness i was feeling. my pump was actually great, i just felt really really flat, dry, and lethargic.

Heres the Work:

Seated calve raises
45x20
90x20
115x20
115x15

Leg press calve raises
Machine
Same weight 4 sets 20, each leg

Chin ups
12 straight bar
12 straight bar
10 straight bar
10 angled bar

Reverse grip wide pull downs
70x20
110x15
140x12
180x10

Standing Cable pull overs
30x15
30x15
40x12
50x12

Wide pull down behind the head s/s front fst 7 (40 second rest, intense stretching between sets)
Start 90 lbs, increase 10 lbs per set
Front
Front
Front
Behind
Behind
Behind
Behind/front

cable pull over1 set 30 lbs x 25 reps

Finishing weight 216.375 Felt weak, had cotton mouth the whole session, removed 75% of veggies from diet and added rice. Cutting diet is done for now, health comes first. Will be seeing Dr Monday if no improvement. Gonna re-feed tomorrow and try and hit 7-800 grams carb's mainly from starches. Post work out cardio is now going to be Medium intensity steady state (MISS) treadmill. May go back into cut earlier this year, March/April, so ill be where I want by July, for now i'm gonna focus on my recovery, and see if i can add some solid muscle to my frame, id really like to improve my shoulders some more.
-------------------------------------------------------------------------------------------------------------------------

anyways here's my new regimen/diet:
(not 100% set may add or remove things as i see fit, according to the calorie tracker app i'm still in a significant deficit, so i'm gonna slowly add stuff back in.
meals are in bold

330 am wake
350 am cardio (leaving cardio as i feel its important year round)

425 am meal 1
12 oz egg whites (looking for comparably priced substitute, as i may have developed an allergy)
2 tbsp peanut butter
10-12 oz black coffee
1 tsp cinnamon

5 am training session
20 mins MISS cardio post workout

~7 am (meal 2) post workout meal(work at 7)
2 scoops whey protein
1.5 cups white rice
2 oz lactose free 1% milk
1 tsp cinnamon
1 packet stevia
1 gatorade 20 oz OR 10 saltine crackers 1 tbsp grape jelly

9 am meal 3
1 can chunk light tuna in water
2 whole eggs (again porbably going to sub these for something else)
1 cup veggies

12 pm Meal 4
9 0z. Beef or 8 oz chicken (cooked weight each)
1 medium yam (skinless, cant stand the skin bloat city) or 1 large white potato (skin is ok here), roughly 8 oz of either
1 cup veggies

330 pm meal 5
2 scoops whey protein
1/2 cup dry measure quick oats (will be increasing to 1 cup in the next week or so)
1 tsp olive oil

~4 pm get off work

7 pm meal 6
1 can tuna in oil
1 can tuna in water

~8 pm bed time


all in all my daily expenditure clocks in at 3213 (i dont heavily rely n this number i usually go by the mirror/scale)
my starting calories are 2866


current macros here are:
Proteins: 330.26
Carbs: 233.92
Fats: 66.59

Lethall105
08-29-14, 11:31 am
Liking this. Mad respect for getting up that early! I tried it back in first year of uni and the workload just caught up to me. Shame really since the gym is the quietest in the early hours when I like to train. Hope you get well soon man. Also, tried out the 3 chilli chicken recipe of yours. One word to describe it: Smashing. What I ended up doing after was marinating the rest of my chicken in the spices. Added a bit of no fat greek yogurt to it as well. Frozen it, and now I have it for dinner everyday!

All the best
Lethall

weightsb4dates
08-29-14, 11:44 am
Liking this. Mad respect for getting up that early! I tried it back in first year of uni and the workload just caught up to me. Shame really since the gym is the quietest in the early hours when I like to train. Hope you get well soon man. Also, tried out the 3 chilli chicken recipe of yours. One word to describe it: Smashing. What I ended up doing after was marinating the rest of my chicken in the spices. Added a bit of no fat greek yogurt to it as well. Frozen it, and now I have it for dinner everyday!

All the best
Lethall

thanks Lethall, im hopin so too. its very nice being in a gym where everyone is quietly at work, rather than standing around chit chatting and having full conversations in between sets. i even get my girl in with me now although she sleeps till about 445 and usually shows up when im finishing up my session, its nice because after work i come home and im not stressin and shes already cleaned and got everything set for the night.

Great to hear, im glad you liked it, i really enjoy experimenting with different foods, and recipes, and when someone else tried and enjoys its that much better!! the summers about over, and im going off keto, so there will be some new recipes comin for those lookin to add some lbs, i got one more baked chicken recipe thats pretty strait forward but its pretty surprising how many people dont like to bake chicken.

weightsb4dates
09-02-14, 11:06 am
This weekend i had some gnarley sessions, and ended up feeling miles better by sunday. im probably at about 95% now, and its nice to be back!

saturday was my rear deltoid session, it was good, the night before i got off work at 4 went home, and slept, i slept from about 6pm friday to 5am saturday morning. knocked out my cardio ate, and got in the gym.

rear delts

Barbell shrugs
135x20
225x15 3 sets front/rear alternating

Seated dumbell shrugs
55x20
65x20
85x15
85x15

Behind the back rows
30x15
30x15
50x12
50x10

Face down incline laterals
15xfail
20xfail
25xfail
25xfail

Face pulls
40x15
50x15
60x15
60x12 drop to 30 for fail

Cable shoulder rotations
20x15 4 sets

Rear laterals fst7
increasing weight from 12.5 up every set until 32.5 10-12 reps set

finished with 20 mins of treadmill 3.5-4 mph, weight was 215 even
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

sunday was arm day

Strait bar push downs

Dumbbell curls

Dip machine

Hammer curl

Close grip bench press

BB wrist curl

French press

0-bar 100's

Rope crunches

Leg raises (hanging)

forgot to weigh in, finished with cardio

weightsb4dates
09-02-14, 11:20 am
Whats up guys, sorry the last entry was so out of format, i accidentally hit the submit button then only had 3 minutes to edit (in this case finish) the post.
(in hindsight i dont know why i didnt delete it and start over, strong problem solving skills herp derp.)

any ways

the summer is (unofficially) over with the passing of labor day, hopefully someone remembers to tell the weather, so itll cool down here in so cal. this weekend was good, i feel a ton better this week, i woke up yesterday feeling about 95% better, so im glad to report that im back in the gym with full force (no more groggy workouts)!!

yesterday was my rest day, and this morning i was back in it with my am cardio then i smashed a sick session, here it is!

Back/Chest/Traps

Seated dumbbell shrugs
55x20 3 sets
75x20 1 set

Standing dumbell shrugs
75x15 2 sets
85x15 1 set
105x1 12 1 set

cable cross overs
Low to hi 15x20
Reg 25,40,50x15
Hi to low 25x20

Dumbbell rows
50x20
85x15
110x15
125x12

incline bench press
135 x15,20
185x10
225x6+2 drop to 135 for fail

Seated cable row
100x15
140x15
200x12 drop to 100 for fail

hammer stength decline press
45x15
70x15
115x8 drop to 45 for fail

Bent over rows
135
185
275x8
Drop to 135 under hand to fail

wide push downs
40x20 2 sets
dumbell flyes s/s dips
17.5x20
25x15

dips
4x20

i was 214.25, trying to stay full and regain my hydration. finished up with 15 minutes of treadmill, (was running behind for work, so had to cut it down)

Lethall105
09-02-14, 1:24 pm
Looking good brother. What is your reason to train Chest/traps together? I was reading an article on how its good for a pump when training antagonistic muscles e.g. bis and tris. I want to hit my traps hard, and was looking for another day to add them in. Only thing is, I do back the day before shoulders on my split so two days in a row could be hectic.

All the best
Lethall

weightsb4dates
09-03-14, 10:01 am
Looking good brother. What is your reason to train Chest/traps together? I was reading an article on how its good for a pump when training antagonistic muscles e.g. bis and tris. I want to hit my traps hard, and was looking for another day to add them in. Only thing is, I do back the day before shoulders on my split so two days in a row could be hectic.

All the best
Lethallyou hit on the head brah, its the antagonist muscles split. The chest pulls down and forward, the traps pull up and back, so each muscle stretches the other and fills the other with blood when its contracted. i also always train them before any thing else that day, because genetically i have a pretty decent back so my erectors, rhomboids, and lats will take over for traps if those muscles are already warmed up and tight/full. and i agree doing them 2 days in a row tome doesn't sound like it would be easy to do and recover from. try doing a 30-45 degree bent over row, not all the way over so your shrugging more than rowing, and pull the barbell to your belly button that really squeezes mine in both dimensions (up+back).

you really can add them to what ever day you like, i just prefer them with chest and shoulders than anything else. just my .02

weightsb4dates
09-03-14, 10:15 am
whats up fellas, i cant believe its already wednesday, that day off really has my days all twisted. the weather was quite nice this morning, a bit foggy and over cast, really fall-ish to me, which is my favorite time of year.

any ways this morning i went ahead as usual with my new routine, am cardio, 30 mins walking, meal 1, then gym time, i just got to work about 35 minutes ago and knocked down meal 2 (post workout meal), any ways heres how it went with the steel today:

Front/Side Deltoids

Side lateral raise dumbbells
15x30
20x20
32.5x10
32.5x10 (together till fail, then singles to fail)

Side lateral machine lats flaired
50x15
65x12
80x12
90xfail, about 10

Barbell military press standing
45x20
95x15
145x10
165x3 attempted 6 fail, drop to 95 for fail

Front lateral raise
12.5xfail
20x15
20x15
25xfail
All sets done both arms together to failure, then singles to fail

Military press machine (band) 7 sets x10 good reps minimal rest face in
30
50
60
75
90
110
130 drop to 50 for fail

Weight 212.875 finished with 20 minutes walking on the treadmill from 2.7 to 4.0 miles per hour (first 2-3 mins at 2.7, them bumped to 4.0 for steady rate until done)

im surprised im still dropping weight after changing my diet up, i may have been in too much deficit before, not sure, but either way, im still feeling good, still feeling strong, and look relatively the dame as i did last week no leaner/or fatter. i'm doing much better with hunger on this am training regimen, and with the earlier bed times. im gettin ready to modify my split again, after tomorrow leg day, so we shall see i may split back and chest into their own days, the session was nice, but it was difficult to recover from, and i noticed either muscle taking strength from the other during training.

weightsb4dates
09-04-14, 10:07 am
well fellas, this morning was all fucked up, woke up on my own, so i knew somethin was off, checked my phone and it said 9:04pm, now i knew i had been asleep for longer than 30 minutes, so i jumped up and fumbled around the dresser for a watch, and confirmed it was indeed, 5:55 am, and my phone had somehow frozen at 9:04 last night, since i use it for an alarm clock i was quite pissed off, because there was no way to do my cardio, and get ready for work, and get to the gym in 65 minutes, so today is going to end up being a rest day, and tomorrow i will be back in it for legs, which means i will be training 4 days straight, legs, back, rear delts, arms, rest tuesday. not overly thrilled about this but it is what it is. will update tomorrow after leg session.

hope everyone has a great day

Lethall105
09-04-14, 10:41 am
Funnily enough, I didn't wake up when I planned to either haha. Happens every now and then, I was just super tired after back yesterday and I guess my body was like 'fuck this, I am sleeping more'. I am sure you will be fine the next 4 days!

All the best
Lethall

Cellardweller
09-04-14, 8:49 pm
Sometimes you body knocks on the door to tell you something. And sometimes when you don't listen it knocks down the door! You guys both probably really needed the sleep. I've done it too.

weightsb4dates
09-05-14, 10:02 am
Sometimes you body knocks on the door to tell you something. And sometimes when you don't listen it knocks down the door! You guys both probably really needed the sleep. I've done it too.

well, i wouldve had no problem waking up if my alarm had gone off, but since my phone was frozen the alarm never did, but it was ncie to rest a bit, although i slept from 830 pm to 5:55 am lol

weightsb4dates
09-05-14, 10:26 am
whats up guys, today is friday, and the last day of my prior rotation and split. i started today off with my am, fasted dog walk, 30 minutes at a brisk pace of about 4 mph. starting tomorrow ill be changing things up i will post that under todays session which was legs:

Leg Day

Seated calf raises
45x20
90x20
135x15
180x12
super set w/
Leg press calf raises
2pps 4 sets 20 reps

Leg press
4ppsx20
6ppsx15
8ppsx10
8ppsx12 drop to 4pps for 20

Front squats
135x12
225x10
275x5

Leg extensions
4 sets increasing weight on each for 12-15 reps
Super set w/
Gluteal raise/hyper extensions b.w.
4 sets 10 reps body weight

Hack squats front facing
2ppsx15
3ppsx12
5ppsx7
5ppsx10

Seated hamstring curls
1 set light 15 reps
1 set heavy 15 reps

Leg adductors s/s abductor 3x20 @90lbs

Weight 212.75

finished with 10 minutes walking on treadmill at 3.7 mph, just to push blood around, since the majority of it was in my thighs.

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
NEW TRAINING ROUTINE starting Sept. 6th, 2014
Day 1: Chest Day
Day 2: Rear/Side Delts
Day 3: Arms
Day 4: Rest
Day 5: Back
Day 6: Front/Side Delts
Day 7: Legs
Day 8: Rest
Rinse and Repeat

Im excited to bump my chest day up to after legs, which will allow me to dead lift, as it will be further after from legs now, and that's a lift i have always enjoyed.

Feed Back, is great, if anyone has any idea, or thoughts on how to improve this that would be welcomed Thanks!!

weightsb4dates
09-06-14, 2:02 pm
What's up fellas, its Saturday, and I started my new routine today. So far I'm liking it, back to one major muscle rather than back/chest combo

I started my day with cardio with the k9, then hit the weights about an hour later, here's the work:
Chest/Tris/Traps
Standing barbell shrugs
4 sets
95x30
135x20
225x15
225x10/135x10

Standing dumbbell shrugs
4 sets
32.5x15
55x15
70x15
80x15
Superset w/
Incline dumbbell flies
4 sets
15x20
20x15
25x15
27.5x12

Flat bench press
2 light
135x20x2
2 working
225x12
275x7/135x15

Dips
3x20 bw
Super set w/
Pull overs
55x15
60x12
60x12

Cable cross overs
3 sets to failure
25lbs
40lbs
50lbs

V grip push down
5x12
Start 50lbs go doe the stack to 120/40xfail

Finishing Weight 212.25

Finished off with 20 mins walking 4 mph treadmill, staying lean, still in a deficit. Maybe even continuing to lean out. Today is refeed day, about 100-150 grams carbs with every meal, other than my pre work out meal which was 12 oz egg whites and 2 tbsp peanut butter.

Have a good weekend guys!!

weightsb4dates
09-08-14, 10:38 am
Whats up Animals, its Monday again and here we are grinding away at another week.

saturday i had a refeed, i loaded up on "fast" carbs, and i mean loaded up probably 8-900 grams
and i had a cheat meal at night, Wings, about 16 oz of bonless wings at a place near by where you can tell your eating a chicken breast, none of that spongey shit. it was needed, and my pup yesterday was insane

yesterday was my rear/side delts day, it was an all new routine for the nest 5 weeks, heres the work:

Seated calve raise
Single leg
3 sets
45x20
90x15
115x10/together for 10

Rear Lateral Raises
4 sets
12.5x20
12.5x20
20x12
22.5x10

Face pulls
3 sets
40x20
60x15
90x8

Reverse pec dec
3 sets
40x15
60x15
90x12

Face in mil press machine
3 sets light 2 sets heavy
50x20
70x20
90x20
125x8 drop to 110 for 3
110x10

Weight 220.75 (after refeed Saturday)

everything felt good, especially that inward facing military press machine.
---------------------------------------------------------------------------------------------------------------------------------------------------------------------

Today (Monday) was arm day.

Here's my new routine for Arm Day, and it went today:
(borrowed from the "old school arms" video with Josh Halladay, and modified slightly)

Preacher curls
4 sets
45x20
90x15
115x12
140x8

Alternating db curl seated
Finish with seated hammer curl (Hc)
4 sets
25x15
40x12
55x8
27.5x15Hc
40x12Hc

Barbell curl
4 sets
45x20
65x20
95x15
135x8/65xfail

Close grip bench smith
4 sets
135x20
225x15
225x12
275x8/135x12(fail)

Rope push downs
drop 3 plates repeat to fail at last set
4 sets
50x20
70x15
90x12
120x10/90/60/30xfail

Machine over head tri extension(seated push down today, over head machine was being used, and didn't have time to wait)
4 sets
30x15
50x15
70x12
70x12/30xfail

Strait bar cable curl s/s v-bar push down
back and forth drop sets to fail, until failure
Start at 120 drop 3 holes per set

rope crunch 4 sets 25 reps 110lbs
Super set w/
Bench crunches 4 sets fail

Weight 217.75

wrapped it up with 20 minutes of cardio on the treadmill, at 4.0 mph

tomorrow is my rest day, so just morning cardio, and we got some rain in the forcast, so well see if im forced to do treadmill (blah)

have a good one fellas

Swolepez
09-08-14, 10:57 am
What's the reason for calves first on leg day?

weightsb4dates
09-08-14, 5:05 pm
What's the reason for calves first on leg day?they are a weakness for me so i get them done first before my hamstrings can take over for them, same reason i train them on shoulder day, there's no other leg involvement so they are isolated. i put all of my weakness muscles as first priority on what ever day they are on ie traps before delt's/chest, calves before thighs. just my style i guess. give it a shot cant hurt to change things up!

weightsb4dates
09-08-14, 5:26 pm
anyways here's my new regimen/diet:
(not 100% set may add or remove things as i see fit, according to the calorie tracker app i'm still in a significant deficit, so i'm gonna slowly add stuff back in.
meals are in bold

330 am wake
350 am cardio (leaving cardio as i feel its important year round)

425 am meal 1
12 oz egg whites (looking for comparably priced substitute, as i may have developed an allergy)
2 tbsp peanut butter
10-12 oz black coffee
1 tsp cinnamon

5 am training session
20 mins MISS cardio post workout

~7 am (meal 2) post workout meal(work at 7)
2 scoops whey protein
1.5 cups white rice
2 oz lactose free 1% milk
1 tsp cinnamon
1 packet stevia
1 gatorade 20 oz OR 10 saltine crackers 1 tbsp grape jelly

9 am meal 3
1 can chunk light tuna in water
2 whole eggs (again porbably going to sub these for something else)
1 cup veggies

12 pm Meal 4
9 0z. Beef or 8 oz chicken (cooked weight each)
1 medium yam (skinless, cant stand the skin bloat city) or 1 large white potato (skin is ok here), roughly 8 oz of either
1 cup veggies

330 pm meal 5
2 scoops whey protein
1/2 cup dry measure quick oats (will be increasing to 1 cup in the next week or so)
1 tsp olive oil

~4 pm get off work

7 pm meal 6
1 can tuna in oil
1 can tuna in water

~8 pm bed time


all in all my daily expenditure clocks in at 3213 (i dont heavily rely n this number i usually go by the mirror/scale)
my starting calories are 2866


current macros here are:
Proteins: 330.26
Carbs: 233.92
Fats: 66.59
went ahead an bumped my intake up a bit this week, added 1 tbsp peanut butter to my 6th meal, and 1/2 cup oats to my second meal

2931 cals
69.09 fat
254.44 carbs
316.5 proteins

my daily expendature is rated at 3278, but like i said i rely on feeling, and the mirror more than books and an app on my phone. i will be adding a small amount of food next week, most likely an 8 oz baked potato or 3/4 cup of rice with my 3rd meal (the tuna+egg meal).

zanderfever
09-08-14, 7:13 pm
went ahead an bumped my intake up a bit this week, added 1 tbsp peanut butter to my 6th meal, and 1/2 cup oats to my second meal

2931 cals
69.09 fat
254.44 carbs
316.5 proteins

my daily expendature is rated at 3278, but like i said i rely on feeling, and the mirror more than books and an app on my phone. i will be adding a small amount of food next week, most likely an 8 oz baked potato or 3/4 cup of rice with my 3rd meal (the tuna+egg meal).

Really good precision on the food levels. Very nice to see

Cellardweller
09-08-14, 8:31 pm
went ahead an bumped my intake up a bit this week, added 1 tbsp peanut butter to my 6th meal, and 1/2 cup oats to my second meal

2931 cals
69.09 fat
254.44 carbs
316.5 proteins

my daily expendature is rated at 3278, but like i said i rely on feeling, and the mirror more than books and an app on my phone. i will be adding a small amount of food next week, most likely an 8 oz baked potato or 3/4 cup of rice with my 3rd meal (the tuna+egg meal).

How do you figure your daily expendature? An app? Fitbit? I was wondering how many calories I burned in a training session last week. A step counter can't tell how much you lift.

Swolepez
09-08-14, 11:12 pm
they are a weakness for me so i get them done first before my hamstrings can take over for them, same reason i train them on shoulder day, there's no other leg involvement so they are isolated. i put all of my weakness muscles as first priority on what ever day they are on ie traps before delt's/chest, calves before thighs. just my style i guess. give it a shot cant hurt to change things up!

Sounds awesome brother, I may have to throw calves first.

weightsb4dates
09-09-14, 11:09 am
Really good precision on the food levels. Very nice to see
thanks brotha!


How do you figure your daily expendature? An app? Fitbit? I was wondering how many calories I burned in a training session last week. A step counter can't tell how much you lift.
i use an app called fat secret, as well as a few online calculators, and again the mirror, only because i cant enter other variables into the calculators like metabolism, precise training expenditure, and supplementation stuff like that.

i've found fat secret to be pretty good, you enter your height, weight, age, daily activity level, and then you can add exercise types and speed, in minute or hour increments. i think my baseline is around 2200 calories, but after figuring in my cardio, activity at work, sleep patterns, and weight training, it ends up around 3200-3300. of course this is a good estimate but its cant be 100% so like i said i modify it by what i can see. the app also makes it very easy to track calorie/macros/some micros such as sodium potassium cholesterol some vitamins.

my fitness pal also does this i just prefer the interface of fat secret, and ease of use. i forgot about the fit-bit, my girlfriend has one she never uses maybe ill check it out and see if i can get a more accurate reading.

I also use an app called run the map, it gives me distance, time, average speed, max speed, altitude increase/decrease, and approximate caloric expenditure based again on weight.


Sounds awesome brother, I may have to throw calves first.
right on man, report back and let me know what you think!

weightsb4dates
09-10-14, 11:41 am
whats up guys, this morning started with standard cardio, i do every morning, same walk, did it a bit faster today (same distance and route, just faster pace), because i knew i had a long back day ahead of me, and dint wanna have to skip anything.

today was the first back day ive had on my new split, and it felt pretty good.
heres the work:

Back/Traps
Seated dumbbell shrugs
3 sets
32.5x20
65x15
80x15

Behind the back barbell shrugs
3 sets
95x15
135x15
225x12/135xfail
Super set w/
Wide grip chin ups
4 sets to failure
Bwx12-strait bar
Bwx12-strait bar
Bwx10-45 degree bar
Bwx10-45 degree bar

Dead Lifts (first time since mid july)
2 sets light
135x15
225x15
2 sets working
315x12
405x4/135x15

Over head row machine
1 set light
45 per sidex20
2 sets working
2ppsx12
115 per side x10

T-bar rows
2 sets light
45x20
90x15
1 set working
160x12

Reverse grip wide pull down
7 sets of 10 increasing resistance
Start at 90 lbs and move up 10 lbs per set (stretch was nasty, and back was super full)

Weight 214.75 lbs (slowly climbing back up), vascularity in my forearms was prominent after those heavier pulls on the t-bars, and the dead's, i negated to use straps for any of it except for my last set of dead's. my back was full and thick when i was done, i was a bit disappointed that i was unable to pull a 5th on my last set, probably could have forced it but would have been just to move the weight. next week im gettin AT LEAST 6 reps 0 fucks given.

finished up with 20 mins of treadmill at 4 mph.

Cellardweller
09-10-14, 2:57 pm
That's a big back day. I like how you almost always do 2 different kinds of shrugs. I may have to start giving my traps more love like that.

weightsb4dates
09-10-14, 5:31 pm
That's a big back day. I like how you almost always do 2 different kinds of shrugs. I may have to start giving my traps more love like that.

thanks man, give it a shot they've been responding pretty well the last few months, im sure you'll reap the same benefits. i just figure they pull in 2 directions, might as well hit both.

weightsb4dates
09-11-14, 10:37 am
Morning Animals, today is Sept 11, and as we all know its a very historic, day in American History so i couldnt type that date, and post underneath it, without alluding to the events that took place 13 years ago. to all fallen heros, and victims, and to those who lost loved ones that day, my thought are with you.

This morning started my am with cardio as usual,
then my shoulder session:

seated military dumbbell press
2 warm up
32.5x20
40x20
2 working
65x15
80x12

Side lateral machine
3 sets working
50x15
75x10
95x10

Barbell Upright rows
1 set warm up
45x20
2 sets working
95x12
95x12/45 for fail (wide)

Face in shoulder press machine
7 sets 10-12 reps increasing weights
50x12
60x12
75x12
90x10
100x10
105x10
95x10/drop to 60 for 10

Reverse grip curl
5 sets 12 working
40x12
40x12
50x12 s/s standing forearm curl
50x12 s/s standing forearm curl
50x12 s/s standing forearm curl

Weight 215.75
finished with 20 minutes 4mph treadmill walking
Diet update*
trying to mix my diet up a bit and keep the meals relatively similar calories and modify the macros bit by bit, while still maintaining "clean" sources of calories.
last night
Subbed 1 can of tuna for 1/2 cup nonfat cottage cheese in last meal.
Subbed peanut butter for 1 whole wheat (guerrero) tortilla in last meal
felt really good while training this morning, was a bit tired waking up tho

weightsb4dates
09-12-14, 5:08 pm
whats up guys,

super busy at work all morning barely gettin this entry in but here it is, a killer leg session from this morning:

Quads, Hams, Calves, Glutes

Lying down ham curl
40x15
65x12
125x10
125x10/40xfail
Super set w/
Leg extensions toes neutral
35x20
50x15
140x15
235x12
2 sets warm up, 2 sets working for each

Squats
2 sets light
135x20
225x15
2 sets heavy
315x10
315x8

Leg press
1 set light
4ppsx15
2 sets heavy
6ppsx15
8ppsx11

Seated ham curl
2 sets light
50x15
50x15
1 set heavy
75x12
Super set w/
Single leg extensions toe pointed out
1 set light
35x15
2 sets heavy
65x12
75x12

Thigh adductor/abductor
3 sets 12 reps each heavy
95x3sets/95,105,115


inverted lp calve raises to fail
4sets 2pps

standing calve raise to fail
4sets bw

wrapped it up at Weight 213 on the money, was sweatin like a beast, and had very little water intake, even tho i had a gallon with me, but because i was focused on gettin my session done in time, gotta do better on that, but rehydrated immediately afterwards.

legs were full and pumped, i finished with some cardio 10 mins walking just to push some blood back around

was going to post some pics but imgur is not working, so ill add some tomorrow. have a great weekend guys.

Cellardweller
09-12-14, 5:25 pm
I used to do

leg extensions
squat
leg press
seated leg curls
single leg leg extensions.

Almost the same day.

My old gym (racket club) had a plate loaded leg extension machine as well as a cybex one. I loved loading up that plate loaded machine for single leg leg extensions.

weightsb4dates
09-14-14, 1:45 pm
I used to do

leg extensions
squat
leg press
seated leg curls
single leg leg extensions.

Almost the same day.

My old gym (racket club) had a plate loaded leg extension machine as well as a cybex one. I loved loading up that plate loaded machine for single leg leg extensions.

nice, i wish we had a plate loaded extension at my primary gym, now and then ill go to a gym and they have one, ill always fit it in my workout, when i was in high school that's all that was in our weight room was plate loaded equipment, and i loved the ham curl, and leg extension. theres one tha i like at my gym it might be nautilus, or cybex im not sure because there is both, but it feels great, you sit in it, ya know the ass is lower, than the knees when seated properly. it feels excellent on the inner sweep.

weightsb4dates
09-14-14, 2:31 pm
whats up fellas its Sunday, i hope everyone is having a great weekend, my body is completly used to waking up at 330 am during the week, so ive been getting up between 350-415 with out an alarm on the weekends, and its pretty nice so far.

any ways this morning was my chest session heres the work:

Standing barbell shrugs
135x20
185x20
225x15
225x15/135x10

Standing dumbbell shrugs
55x15
75x15
100x12
Superset w/
Incline dumbbell flies
15x15
20x15
27.5x15
35x12

Flat bench press
135x20
135x20
225x15
275x6/drop to 135x12 paused bench

Dips
2 sets body weight
Bw+45x15
Bw+90x12/drop to bw for 8
Super set w/
Pull overs
55x15
55x12
70x8

Cable cross overs
2 neutral
25lbs
40lbs
3 for lower chest (most muscular pose)
35x12
45x10
80x4 (just to stretch the fascia)

V grip push down 5x12 (forgot to do these, pissed off, didnt realize till i was home, and eating my post meal)

Weight 213 on the dot, surprisingly didn't gain any weight from my refeed meal on Friday, and yesterdays rest normally im up about 4-6 lbs for a few days.
wrapped it up with 20 mins treadmill 4 mph. had a bit of trouble connecting and feeling the muscle with the flys today, but was able to get an extra 3 reps out of 225 from last week, which really pumped my chest alot. the paused bench set after my last heavy set, was killer as well.

---------------------------------------------------------------------------------------------------
Pics from leg day:
http://i.imgur.com/Pcp3NMr.jpg
http://i.imgur.com/5yDvOry.jpg

pic from todays chest session (was having trouble posing, obliques were cramping, and causing me to bend really awkwardly
but i figured its been a few weeks since updates.)
http://i.imgur.com/BFQ84cp.jpg
----------------------------------------------------------------------------------------------------

as far as my diet i have added cottage cheese and cut some tuna/eggs out not all of them but i am substituting some, and i have added some carbs, and dropped some more fats. since im not focused on cutting right now, im going to allow my diet to be "filled in" as needed, meaning i will still be eating all clean foods other than 1 cheat meal per weak, but i will sub carb sources for different meals, for variety using things like potatoes, yams, whole wheat tortillas, rice, and some fruit, as far as proteins go i will continue to sub different foods for the nonfat cottage cheese, as it actually has me feeling pretty good when i eat it, and the lactose is not bothering me. the lactose free milk, i have been subbing for almond milk, mainly because its about half the cost and has less sugar. its getting cooler, and even tho i was unable to where i wanted to get to over summer as far as body fat%, im going to go into a maintnace/"lean" bulk phase, and just let my body recover, from the supplementation, and crash dieting for a while.

weightsb4dates
09-15-14, 11:52 am
whats up guys, hope every one had a great weekend, updated the post from mobile yesterday, didnt realize how shitty the quality of that photo was on my phone when i cropped it, apologies for that

any ways today started off as usual with my cardio, i actually have come to enjoy this walking in the am quite a bit, i wont be dropping this any time in the foreseeable future, i wake up looking forward to it. im now having trouble keeping my weight up after getting sick a few weeks ago, i have added some more calories to the diet, and am trying new foods such a cottage cheese, whole wheat tortillas, and some banans.

heres the work from todays rear delt workout:

Seated calve raise
Single leg
3 sets
45x20
115x10
115x12 together/drop to 90x15 together

Rear Lateral Raises
4 sets
15x20
15x20
20x12
25x10

EZ bar rows (replaced face pulls with these, after being recommended by a fellow lifter)
3 sets 8-12
25lb per side x20
25lbs per side x20
45lb per side x12
45lbs per side x12

Reverse pec dec
3 sets 10-15
60x15
90x12
100x10/drop 40x12

Face in mil press machine
2 sets light 3 sets heavy
65x20
95x15
100x12
110x10
110x10/drop to 50xburn out

Behind the back shrugs
135x20
225x12

Weight 212.75
20 mins tread mill 4 mph.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

gonna set some pr goals for my self even tho i dont train in a fashion that is really set for attaining strength goals right now, i will be again revising my training in a few weeks when i go into a bulk, and adding more strength based training into the mix with my hypertrophy training. will post them when the bulk begins

weightsb4dates
09-16-14, 12:00 pm
Morning fellas,

killed an arm session, then came out to my car having a dead battery, luckily my chick was at the gym but drove seperately (she goes back home, i go to work), so she jumped me and i got my day started.

any ways started today with cardio 30 mins fasted, walking with the dog, then killed the gym around 5 am, here the work:

Arms
Preacher curls (used machine today, as the plate loaded system was being used)
4 sets
50x20
95x15
110x10
145x8

Alternating db curl seated
Finish with seated hammer curl
4 sets
22.5x15
35x15
50x10
50x10
32.5xfail (bout 20) Hc (together then alternating)

Barbell curl
4 sets
95x15
115x12
135x8
135x8/45xfail bout 25 for pump

Close grip bench smith (bout 13" grip width)
4 sets
135x20
225x15
315x5
315x4 (incapacitated by 5th rep)/225xfail/135xfail

Rope push downs drop 3 plates repeat to fail
4 sets
50x20
90x15
110x12
110x10/80/60/20xfail

Machine over head tri extension
4 sets
30x20
45x20
65x15
90x10

Strait bar cable curl s/s v-bar push down back and forth drop sets to fail till fail
Start at 120 drop 3 holes per set

rope crunch 4 sets 20 reps 100lbs
Super set w/
Bench crunches 3 sets fail

Weight 211.5
Dry, losing a ton of water, (probably because its been 102-105 last 5 days here in so cal), Actually feeling pretty strong, and training heavy, calories are around

Just under 3400 calories for the past 2-3 days, going to be adding carbs back in pre workout soon, need to get my weight back up
356 pro
328 carbs
68 fat
------------------------------------------------------------------------------------------------------------------------------------------------
yesterday i said i would be starting a bulk in a few weeks, fuck that, starting bulk now, heres some relative info for this:

my most recent pr's all attained earlier this year in april, before going on a cut (and losing a tremendous amount of my strength), when my weight was about 237:
Dead Lift515x2, (attempted 525 after this set, ddint get it, would have if fresh but who knows for certain)
Squats405x5
Bench315x6, 335x3

strength goals during this bulk:
bench 225x30, 315x10, 405x1
deads (double over hand) 495x6, 585x1
squats 405x10, 495x1
barbell rows 315x10, i believe i have hit this before but didn't log it as it was before the log started.
barbell military press 225x6
front squat 315x5
incline bench press 275x10
weighted dips: 135x8
weighted chin ups (over hand wide, as i always perform them):90 lbsx6

my #1 goal is to maintain my bf around 12%, and get back up to about 230-235 lbs (was at about 15-16% @237-238 when i started cutting in may.)

we bulk now brahs, reguardless of how long this takes, aiming to be done by early may! i am aware some of these numbers seem unrealistic, but in reality i have been pretty close to most of them, (some are out there, but better to aim high, right), by looking through the past log you may think im e statting, or straight bull shitting on previous pr's, but i was in a severe deficit, and volume was insane curing this cut. i will post new pr's in my log, with video/photos as needed.

Thanks guys, as always, all comments are welcome.

PS, i have had these goals in my notes app for a while, but am now posting them here, so they will be set in stone as my goals.

Lastly i want every single person who reads this entry to give me shit if i dont progress, were here to get huge.

heres a photo of me dead lifting last winter, a photo from bulk, and a photo from this morning, in that order
dead lifting last winter/spring (515 on bar, and yes i always deadlift with a double over hand grip, and never sumo)
http://i.imgur.com/Ws2EZmI.jpg
last years bulk (238 lbs)
http://i.imgur.com/XIisLqW.jpg
this morning (211.5)
http://i.imgur.com/pmp4eIZ.jpg

Cellardweller
09-16-14, 4:18 pm
so she jumped me and i got my day started.


Best way to start the day! Oh wait, you were talking about your car weren't you? LOL

I'm kind of biased but I'm fired up to see you smash the strength goals. I have to ask though, why do you always DL double overhand? Just for the forearm work?

weightsb4dates
09-16-14, 6:01 pm
Best way to start the day! Oh wait, you were talking about your car weren't you? LOL

I'm kind of biased but I'm fired up to see you smash the strength goals. I have to ask though, why do you always DL double overhand? Just for the forearm work?

didnt realise it read like that, lol

thanks man, im stoked too gonna add some serious thickness this year.

DOH is comfortable for me, and i feel it as a developmental movement for the muscles in my back, more so than i would without. if you look at a photo of dorian yates' back, it was always evident that one trap was an inch or so longer than the other, which i attributed to the staggered grip (who knows honestly but when i was younger this is what i believed), so i deadlifted double over hand, and never had any issues, other than the amount of weight i can hold, is a lot less, hence the straps. ive been deadlifting like this for so long tho 5-6 years, that i feel totally off with a staggered grip.

weightsb4dates
09-18-14, 10:50 am
well guys, today is my favorite day of my split, Back day! if there one muscle i love to train (especially now we heavy time), its back day. no more bull shit today, heres the work:
Back/Traps
Standing dumbbell shrugs
3 sets
40x20
75x20
105x15

Behind the back barbell shrugs
3 sets
225x12
315x10
315x10
Super set w/
Wide grip chin ups
Bwx10-45 degree bar
Bwx10-45 degree bar
Bwx12-45 degree bar
Bw+25lbsx10-45 degree par (straps)

Dead Lifts
conventional stance, DOH grip, always belt when i train to keep waste slim, and these are touch and go, no resets
225x15
315x10 (straps)
405x7/drop to 225x15 (straps for 405)

Over head row machine (weight is per side)
70lbsx20
95x12
120x10/drop to 45xfail

T-bar rows primarily 45 lbs plates. (not as much rom as 25's)
135x15
180x12
205x10 drop to 135/90/45 for fail each time

Reverse grip wide pull down
5 sets pyramid up, then down from 90 to 180, down to 90 all to fail

Weight 211.625 drying out a bit still, due to the heat, but we got a 16 degree drop. todays high is 88 farenhgiht (31.2 for my celcius brahs), felt strong today especially when I was able to get 10 weighted chin ups, and 3 more reps out of that 405 than last week. Feeling good about this bulk already. a bit worried that im unable to keep my weight up.

almost failed to move 405, was wrapped, and stanced to pull it, it felt heavy for me, might as well had been bolted down. i relaxed for a minute and thought of celardwellers thread where he, sprint, and i had commented about no such thing as failure just temperary incapacitation and then thought about the shit he said about having minimal time, but gettin in there and killin it regardless. ripped the bitch off the floor, and repeated for 7 reps. thanks fellas, literally had a black screen with white writing in my head while doing this. (i haven't failed an attempt to pull 405 from the floor at least 3-4 reps one time in the last 3 years, this would have been a first, gladly we made it happen)

weightsb4dates
09-18-14, 11:33 am
this morning i forgot to mention standard stuff
fasted cardio as always before meal 1 + gym.
then
also, as my electrical problems rage on, was on limited time so i only had 5 mins after workout to get cardio in, so i hit the stairmill for 5 mins high intensity. no substitute for 20 mins on treadmill but it is what it is.

Lethall105
09-19-14, 6:13 am
Been itching to post in here but account was disabled! Great goals. What sort of programming are you going to use? Will you just increase the weight linearly each week?

All the best
Lethall

weightsb4dates
09-19-14, 11:42 am
Been itching to post in here but account was disabled! Great goals. What sort of programming are you going to use? Will you just increase the weight linearly each week?

All the best
Lethall

Lethal! my man, thanks for checkin in, what was up with your account?

as far as programming, not really going with any thing specific, im still tailoring my routine towards bodybuilding, just going to add weight to my compounds, and lower volume a bit, and rather than taking the squat deadlift and bench out at a month or 2 at a time, ill leave them in more consistantly, and just move it around in the routine, will probably drop flat bench for incline next rotation, or maybe even have both, idk, and probably cut down from 4 week rotation to 3 week rotation, and adjust lifts more frequently within routine. im not one for cookie cutter routines i think best way to grow muscle is to keep changing things. especially since my primary goal is to have a sick physique (what i would consider good any ways), so with the size, the numbers will come, granted they are not absurd numbers for my weight.

weightsb4dates
09-19-14, 11:50 am
Whats up fellas, and happy friday.

started this am with cardio as always do, then meal one

then my front/side delts routine:

seated military dumbbell press
2 warm up
40x20
65x15
2 working
80x12
95x10

Side lateral machine
3 sets working
65x15
65x15
95x12

Upright rows rise with elbows
1 set warm up
45x20
2 sets working
95x15
135x12/45 for fail (wide)

Face in shoulder press machine
7 sets 10-12 reps increasing weights
60x20
70x15
80x15
90x12
100x10
110x10
110x10/turn around and drop to 60 for 15

Side laterals up the rack 1 set
Fail at each weight keep moving down rack
40 lbs
32.5 lbs
27.5 lbs
20 lbs
15 lbs
10 lbs
5 lbs

Reverse grip curl
5x12 60 lbs
Super set
standing forearm curls
5x12-15 60lbs

Weight 211.5

shoulders were full and pumped had a great lift finished off with 20 minutes of treadmill at 4 mph. lower back is incredibly tight after yesterdays dead lifts, going to be interesting on my leg day tomorrow, oh well we gonna kill it either way.

ps: fixed electrical problems in car (hopefully), and weather has ataken a turn for the better, 82 degree high today, 62 low. was actually around 64-65 while walking this morning, and is slightly foggy out now, time to grow.

Lethall105
09-19-14, 3:05 pm
Lethal! my man, thanks for checkin in, what was up with your account?

as far as programming, not really going with any thing specific, im still tailoring my routine towards bodybuilding, just going to add weight to my compounds, and lower volume a bit, and rather than taking the squat deadlift and bench out at a month or 2 at a time, ill leave them in more consistantly, and just move it around in the routine, will probably drop flat bench for incline next rotation, or maybe even have both, idk, and probably cut down from 4 week rotation to 3 week rotation, and adjust lifts more frequently within routine. im not one for cookie cutter routines i think best way to grow muscle is to keep changing things. especially since my primary goal is to have a sick physique (what i would consider good any ways), so with the size, the numbers will come, granted they are not absurd numbers for my weight.

I changed my email addy to a one I use more frequently and that disabled the account for some reason. Then i went back to the other one and I could post again!

Yeah I kind of agree with not having a cookie cutter routine. Tbh, all I do is follow the rep/set/weight percentage scheme of 5/3/1 on my main lifts and go with linear progression on the other exercises. Looking forward to see how this bulk goes for you!

All the best
Lethall

Cellardweller
09-19-14, 8:57 pm
I recently started a buddy at work on 5x5 on the heavy compounds and doing 10-15 reps on everything else. Powerbuilding.

weightsb4dates
09-20-14, 1:25 pm
Whats up guys,

hope every one is having a great weekend, its about 10:30 am, i got 2 meals down, and a nasty leg sess, were off to a late stare because i chose to sleep in about and hour and get up at 430, but it was needed.

paid my dues, here they are:

Legs

Lying down ham curl
40x15
65x12
110x12
125x10/40xfail
Super set w/
Leg extensions toes neutral
35x20
50x15
140x15
260x12
2 sets warm up, 2 sets working for each

Squats
2 sets light
135x20
225x15
2 sets heavy
315x5
365x2/225xfail (lower back was straining, from dead lifts a few days ago, so backed off)

Leg press
1 set light
4ppsx15
2 sets heavy (forced an extra one since bailed on squats)
7ppsx15
9ppsx10
9ppsx10/drop to 4ppsx30 (had a buddy spot me and kept thinking "gotta make up for those squats")

Seated ham curl
1 set light
50x15
2 set heavy
90x8
90x8
Super set w/
Single leg extensions toe pointed out
1 set light
35x15
2 sets heavy
90x10
90x10

Thigh adductor/abductor
3 sets 12 reps each heavy
105x3sets/105,115,115


inverted lp calve raises to fail
4sets 3 25lb pps

standing calve raise to fail
3 sets bw to fail

Weight 210.00 was dehydrated, fklat, but at least i was pretty dry (abs still clearly visable, seperation between diferent quad muscles, tear drop showing clearly), and the cooler temp ain't help in me because I don't wanna drink as much water. Need to increase intake if water, and apparently calories too. Gonna have a cheat meal today, something with an absurd amount of carbs and moderate fats, double my carb intake for the day, I felt flat. But I was decently vascular.

Going to try and move ddeadlifting/squatting apart further so i can go hard AF on both without lower back failing on one or the other.

no cardio post workout, legs were fried, as usual started my day with 30 minute walk outside with the pup.

Cellardweller
09-20-14, 1:52 pm
#1. You're a crazy fucker for getting up at 0430 and call that sleeping in. Do you get up that early everyday?

#2 You blew up that leg press. Nice job.

weightsb4dates
09-20-14, 6:33 pm
#1. You're a crazy fucker for getting up at 0430 and call that sleeping in. Do you get up that early everyday?

#2 You blew up that leg press. Nice job.

lol'd hard at #1.

i get up at 3:30am daily (for about 1.5 months now) so i can walk my dog, and get to the gym before work (used to go in the afternoon when i get off), and i start work at 7. weekends i get up when my body wants so today, 4:30 it was. It sound exceptionally early, but its really just a time shift because by 8:30-9:30 im either in bed, or in zombie mode because i should be in bed. its a solid 6-7 hrs sleep nightly. even tho tonight is Saturday, my body is now used to the 3:30 am wake up so by 10pm i'm gonna be out cold man. Even though my nights were cut down by 1-2 hours, i feel like i am much more productive during the 4 hours time i home (and not asleep) after work, than i was with the same amount of time remaining after training. Probably because i'm not so tired from my session, that i'm not motivated to do anything except cook y next days food and go to sleep.

#2, Thanks. I felt like such a bitch throwing in the towel at squats, but i really can't afford an injury, so i felt like the leg press work would be an acceptable substitution, since i was able remove my lower back involvement somewhat, and still tax my thighs. It was permissable this time, but i wont be making a habit out of skimping out half way through tough exercises and opting for something easier.

KINGSNAKE
09-22-14, 7:42 am
Morning fellas,

killed an arm session, then came out to my car having a dead battery, luckily my chick was at the gym but drove seperately (she goes back home, i go to work), so she jumped me and i got my day started.

any ways started today with cardio 30 mins fasted, walking with the dog, then killed the gym around 5 am, here the work:

Arms
Preacher curls (used machine today, as the plate loaded system was being used)
4 sets
50x20
95x15
110x10
145x8

Alternating db curl seated
Finish with seated hammer curl
4 sets
22.5x15
35x15
50x10
50x10
32.5xfail (bout 20) Hc (together then alternating)

Barbell curl
4 sets
95x15
115x12
135x8
135x8/45xfail bout 25 for pump

Close grip bench smith (bout 13" grip width)
4 sets
135x20
225x15
315x5
315x4 (incapacitated by 5th rep)/225xfail/135xfail

Rope push downs drop 3 plates repeat to fail
4 sets
50x20
90x15
110x12
110x10/80/60/20xfail

Machine over head tri extension
4 sets
30x20
45x20
65x15
90x10

Strait bar cable curl s/s v-bar push down back and forth drop sets to fail till fail
Start at 120 drop 3 holes per set

rope crunch 4 sets 20 reps 100lbs
Super set w/
Bench crunches 3 sets fail

Weight 211.5
Dry, losing a ton of water, (probably because its been 102-105 last 5 days here in so cal), Actually feeling pretty strong, and training heavy, calories are around

Just under 3400 calories for the past 2-3 days, going to be adding carbs back in pre workout soon, need to get my weight back up
356 pro
328 carbs
68 fat
------------------------------------------------------------------------------------------------------------------------------------------------
yesterday i said i would be starting a bulk in a few weeks, fuck that, starting bulk now, heres some relative info for this:

my most recent pr's all attained earlier this year in april, before going on a cut (and losing a tremendous amount of my strength), when my weight was about 237:
Dead Lift515x2, (attempted 525 after this set, ddint get it, would have if fresh but who knows for certain)
Squats405x5
Bench315x6, 335x3

strength goals during this bulk:
bench 225x30, 315x10, 405x1
deads (double over hand) 495x6, 585x1
squats 405x10, 495x1
barbell rows 315x10, i believe i have hit this before but didn't log it as it was before the log started.
barbell military press 225x6
front squat 315x5
incline bench press 275x10
weighted dips: 135x8
weighted chin ups (over hand wide, as i always perform them):90 lbsx6

my #1 goal is to maintain my bf around 12%, and get back up to about 230-235 lbs (was at about 15-16% @237-238 when i started cutting in may.)

we bulk now brahs, reguardless of how long this takes, aiming to be done by early may! i am aware some of these numbers seem unrealistic, but in reality i have been pretty close to most of them, (some are out there, but better to aim high, right), by looking through the past log you may think im e statting, or straight bull shitting on previous pr's, but i was in a severe deficit, and volume was insane curing this cut. i will post new pr's in my log, with video/photos as needed.

Thanks guys, as always, all comments are welcome.

PS, i have had these goals in my notes app for a while, but am now posting them here, so they will be set in stone as my goals.

Lastly i want every single person who reads this entry to give me shit if i dont progress, were here to get huge.

heres a photo of me dead lifting last winter, a photo from bulk, and a photo from this morning, in that order
dead lifting last winter/spring (515 on bar, and yes i always deadlift with a double over hand grip, and never sumo)
http://i.imgur.com/Ws2EZmI.jpg
last years bulk (238 lbs)
http://i.imgur.com/XIisLqW.jpg
this morning (211.5)
http://i.imgur.com/pmp4eIZ.jpg

Looking good man keep banging away!Every day counts.

weightsb4dates
09-22-14, 1:36 pm
Looking good man keep banging away!Every day counts.

thans man, will do!

weightsb4dates
09-22-14, 1:43 pm
whats up guys, yesterday was a rest day from the weights, it was much needed, and felt good, watched the olympia on saturday was not really surprised with the outcome, but i am surprised rhoden didn't beat kai, and i think juan morel looked better than he placed.

enough of that today was chest day, i started off my morning with cardio 30 mins fasted, dog walking

hit the gym a bit late around 5:15am, and killed it, heres the work:

Chest tris traps

Standing barbell shrugs
135x20
225x15
315x12
315x10/135x10

Standing dumbbell shrugs
55x15
75x15
100x12
Superset w/
Incline dumbbell flies
12.5x20
20x20
27.5x15
30x12

Flat bench press
135x20
225x12
275x7 (may have been 8 don’t remember, last rep was heavy af)
275x6/drop to 135x10 paused bench

Dips
Bw x 20
Bw+45x12
Bw+90x12/drop to bw+45xfail
Bwx10

Pull overs
50x15
60x12
60x12

Cable cross overs
3 for lower chest
25x15
35x12
45x10
Last set was 90 degrees, 45 lbsx15


V grip push down 5x12
40
50
60
60
60

Weight 211.25 , had a carb loaded cheat meal of sweets on saturday after that leg session, would have expected to gain some lbs from the bloat but didnt gain much, i feel like my body is running pretty optimally im not seeing the fluctuations in weight that iw as before, but i feel strong, and full. tomorrow is rear delts, cant wait to swell those bad boys.

catch you guys tomorrow

Lethall105
09-23-14, 8:08 am
Try out the rear delt destroyer I mentioned in my journey brah! See how it feels for you.

All the best
Lethall

weightsb4dates
09-23-14, 10:28 am
Try out the rear delt destroyer I mentioned in my journey brah! See how it feels for you.

All the best
Lethall
definately will do, just saw thsi message, but i will be performing it next week, or maybe after back day or something for some extra recruitment of rear delt fibers. anything to get that width!!

weightsb4dates
09-23-14, 10:38 am
whats up fellas, the second day of fall, and were back up into the 90's here in so cal, cant wait for the drop in temp again.

any ways this morning was my Rear delts/calves day, i threw some traps in to finish off, it was a nice day.

Heres what went down:

Rear Delts/Calves

Seated calve raise
Single leg
45x20
90x15
135x10 single fail/together fail drop to 90x15 together fail

Rear Lateral Raises
(forehead rested against incline bench)
12.5x20
25x15
25x12
25x12

Ez bar rows
50lbs per side x12
50lbs per side x12
50lbs per side x10/drop to 25lb Ps for fail

Reverse pec dec
40x15
100x12
120x10/drop to fail

Face in mil press machine
65x20
80x15
95x15
110x12
110x12/drop to 50xburn out

Behind the back shrugs
135x15
225x12
315x10 <--straps used from here
315x10

Weight 210.25 struggling to hold weight, continually getting leaner despite increased calories, just afraid to increase too high and put too much fat on quickly. water consumption has been slacking only killed half gallon yesterday, was comfortable in office, not thirsty most the day. Will force hydrate today. as long as my lifts are increasing, or worst case scenario not declining, right now i am ok, as im still in a recovery phase, although i have added calories and am trying to grow.

weightsb4dates
09-24-14, 11:53 am
good mornin guys,

started the day off as usual with 30 mins fasted cardio dog walking
meal #1
then my session

heres the work:

Arms

Preacher curl plate loaded
45x20
90x12
115x10
115xfail/90xfail/45xfail

Alternating db curl seated
Finish with seated hammer curl
27.5x20
35x15
45x12
45xfail together hc, then alternating hc


Barbell curl
95x15
115x12
135x8
135x8 (cheated for last 2)/65xfail

Close grip bench smith (bout 13" grip width)
135x20
225x15
275x8
275x8 (incapacitated by 8th rep)/225xfail/135xfail

Rope push downs drop 3 plates repeat to fail
60x20
90x15
120x12
120x10/80/60/20xfail

Machine over head tri extension using chain for closer grip
45x20
70x12
90x10
90x8

Hanging leg raises 4x15

ez-bar cable curl s/s ez-bar push down back and forth drop sets to fail till fail
Start at 120 drop 3 holes per set

rope crunch 4 sets 15-20 reps 80lbs slow


Weight 210.25

Feeling flat today, may add carbs back in pre-workout, daily, oats or potato.

finished up 20 ins easy walking cardio 4.0 mph treadmill

weightsb4dates
09-25-14, 4:10 pm
hey fellas,

theres a promo going on right now over in another sub forum for some of the new Animal Juiced Aminos, heres the link, its worth giving a look, theres still a day left to enter get on it guys!

http://forum.animalpak.com/showthread.php?43151-PROMO-Animal-Juiced-Aminos-Win-A-Bottle-Now

weightsb4dates
09-26-14, 10:45 am
whats up guys,

ist friday, and man this week flew by

today was my back day so with out any further ado her is the work:
Back day

Seated dumbbell shrugs
3 sets
45x20
75x20
105x15/standingx15

Behind the back barbell shrugs
3 sets
135x15
225x12
315x10/135x12
Super set w/
Wide grip chin ups
4 sets to failure
Bwx12-45 degree bar
Bwx12-45 degree bar
Bwx12+25lbs-45 degree bar
Bw+25lbsx10-45 degree bar

Dead Lifts
135x15
225x12
315x8
405x1/225x8 (back was very tight need to work on these that's much worse than last week, feelin shitty about it)

Over head row machine (weight is per side)
45x20
90x15
125x12/drop to 45xfail

T-bar rows (using 45 lb plates narrow neutral grip)
135x15
225x12 <-- pr
225x10/90xfailure

Reverse grip wide pull down
100x15
140x12
200x8
140x10
100x10/over hand behind head to failure

Weight 210.00

Changing routine on Monday. Adding carbs, we gonna grow, I need the recovery of an extra day, and some carbs pre work out, also contemplating an amino supplement, possibly juiced aminos. Need the added recovery cant believe deadlifts ate lagging used to be a deadlift machine less than a year ago.

on the briight side, the benefits of working for a metal fabrication business is that i can think up all kinds of great things i dont have, and have them made up here in the shop. the gym i work out at only have the lever on the floor with a slot for the barbell for t-bar rows, so you have to use a v-style narrow grip with it. i designed a collar this morning that will accomodate any attatchment that the standard cables with work with. we gonna get some variation on these bad boys now.

may post some back shots in a bit depending on my internet cooperation this morning.

weightsb4dates
09-26-14, 12:30 pm
up about 500-600 calories from cut
up about 220 g of carbs
fats down about 25 grams

weight in photo 210.00
http://i.imgur.com/EiQh33G.jpg
http://i.imgur.com/pYPJKHG.jpg?1
http://i.imgur.com/JRHLW94.jpg

of course all images are un filtered

weightsb4dates
09-27-14, 1:05 pm
Morning guys,
started this weekend off with am fasted cardio, 30 minutes of dog walking.
meal one
then my session:
Front/side delts

seated military dumbbell press
45x15
65x15
100x10 <--pr
100x6/45xfail

Side lateral machine
65x15
80x12
95x12

Upright rows rise with elbows
95x15 close
95x15 wide
135x12/45 for fail (wide)

Face in shoulder press machine
50x12
60x12
80x12
80x12 (face forward)
90x12
100x10
110x10/60xfail pump to the max

Side laterals up the rack 1 set
Fail at each weight keep moving down rack
45
32.5
27.5
20
17.5
12.5
5

Reverse grip curl
5x12x60 lbs
Super set standing forearm curls
5x12-15x60lbs

Weight 209.00 and, im sick again, but just a head cold now, smashin fluids and calories like a machine trying to recover, added a packet of emergen-c to post workout, to battle the cold.

Have been eating ground turkey in place of chicken/beef for my 12pm meal last few days. Im gonna eat top round roast and white potatoes next few days. im a believer that a slab of beef is loaded with way more micro nutrients and vitamins than ground turkey.

side note, buddy is gettin married tonight, i am in the bridal party, got legs at 630am tomorrow. preparing for a rough session, but im training with my cousin, so this will be interesting. tomorrow is also girlfriends birthday so ll be having a cheat meal, the cold doesn't stand a chance. (maybe its bro science but ive always heard feed a cold, starve a fever, and its never failed me)

Lethall105
09-27-14, 1:35 pm
Nice PR bro! Enjoy the wedding

All the best
Lethall

weightsb4dates
09-28-14, 6:55 pm
Nice PR bro! Enjoy the wedding

All the best
Lethall

thanks man!

weightsb4dates
09-28-14, 7:07 pm
what up fellas,

started today off a little late woke up around 5:50, started off with my am cardio of 30 mins dog walking, ate, and legs a little while later.

heres the work:

Legs

Lying down ham curl
40x15
65x12
110x12
125x10
Super set w/
Leg extensions toes neutral
50x15
105x15
180x15
230x15
Estimated weights on the lighter ones as the plates no longer have any indication


Squats
135x15
225x12
315x10
315x6/135 paused reps, then quick with no lockout to fail (lower back still tight, but much better than last week)

Leg press
5ppsx15
7ppsx15
10ppsx10 <--pr
Drop to 4ppsx20

Seated ham curl (single leg this week)
50x15
50x15
50x15
Super set w/
Single leg extensions toe pointed out
35x15
50x10
50x10

Thigh adductor/abductor
3 sets 12 reps each heavy
115/115

seated calve raises
135xfail 3 sets


Weight 207.25 was dehydrated, even getting dizzy after leg pressing, and Super flat. Im also sick with a head cold for the past few days, today im carbing up and then having cheat meal for my gf birthday tonight. mixing of cold medicine with pre-workout may not have been the best idea, was feelin out of it, just kind of lethargic.

no post workout cardio leg day

Lethall105
09-29-14, 5:06 am
Dat leg press... nice work man. Get some chicken and vegetable soup in for the cold! Just a question about doing single leg vs. both. What difference does that make?

All the best
Lethall

weightsb4dates
09-29-14, 3:30 pm
Dat leg press... nice work man. Get some chicken and vegetable soup in for the cold! Just a question about doing single leg vs. both. What difference does that make?

All the best
Lethall

whats up!

there are a few differences between singles and together for almost any exercise you can do in either way. (example will be based on leg extension for ease of explanation.)
1. takes the dominant leg out of the equation, and allows the weaker leg to work alone, therefore more resistance on the muscle
2. allows you to hit different angles, and in turn different muscles in your leg, ie. outer sweep vs tear drop depending on which way your aiming your toe/leg at the peak of rom
3. involves a ton of stabilizer+core muscles, because you've got to keep your body in a fixed position.

Cellardweller
09-29-14, 5:13 pm
whats up!

there are a few differences between singles and together for almost any exercise you can do in either way. (example will be based on leg extension for ease of explanation.)
1. takes the dominant leg out of the equation, and allows the weaker leg to work alone, therefore more resistance on the muscle
2. allows you to hit different angles, and in turn different muscles in your leg, ie. outer sweep vs tear drop depending on which way your aiming your toe/leg at the peak of rom
3. involves a ton of stabilizer+core muscles, because you've got to keep your body in a fixed position.

Also when you are able to rep the stack, doing each leg at a time allows you to get more resistance. This happened to me at my old gym. Gym I'm at now has better stuff.

Hey did you get that file from me OK?

weightsb4dates
09-30-14, 11:06 am
Also when you are able to rep the stack, doing each leg at a time allows you to get more resistance. This happened to me at my old gym. Gym I'm at now has better stuff.

Hey did you get that file from me OK?

excellent point never thought of that, havent made it there yet hahaha.

I never recieved it but didnt want to nag i will pm my email again chrome may have auto corrected my email adress for spelling or something.

weightsb4dates
09-30-14, 11:26 am
whats up guys,
yesterday was a rest day from the weights, am cardio only a redesigned split to start this week off!!
new split is still 3 on 1 off, heres the schedule:

-chest/traps/tris
-back/bis
-front/side delts
-rest
-rear/side delts
-arms
-legs
-rest
basically just moved some days around to seperate back and legs a little further, so i can reap the benefits of a rested back on leg day.

----------------------------------------------------------------------------------------------------------------------------------

any ways today was pretty standard routine
started off my morning with 30 mins cardio
meal #1

then Chest day

Flat db flyes
12.5x20
20x15
32.5x12


Incline bb press
135x20
135x20
225x7 (fail)
225x7/135x10 (fail)

Flat dumbell press
70x12
85x12
105x5/70x18 (full rom+partials) (fail)

Cable flyes (most muscular pose)
20x15
30x15
60x10
80x6/40xfail
Superset w/
Plate shrugs
45x15 rear/side

Decline hammer strength machine
1ppsx20
2ppsx12
2ppsx8/1ppsxfail
Superset w/
Barbell shrugs
135x15
225x10 front/rear
315x15 front/rear pump was insane!!

V grip pushdowns
5x12 drop last set to failure
Superset w/
Close grip push up
5xfail

Weight 210.00

Cardio 20 mins 4mph treadmill
felt really full and pumped, had half a cup of oats last night around 6pm which is the lastest i've had carbs lately i noticed my pump was better (its usually good, just not long lasting post workout), i still haven't added carbs pre workout yet, i'm holding off, since my weight is going back up, and i'm drinking more water.

adding the shrugs back in with chest was excellent, and doing them last really helped to keep my strength up, and pump my traps to the max. they were super full. tomorrow is back day so we will see how that effects me.

weightsb4dates
10-01-14, 10:50 am
Whats up animals,
today is the start of a new month, and a chance to show the last months version of ourselves how we could be better, so lets go!

started this am with a dog walk
meal one
and then Back day, i was fortunate enough to have a partner train with me this morning, a buddy of mine named Eddie. i was able to go past failure, and get some forced reps on a few excercises, as well as move a bit quicker through drop sets because he cluld pull the weight off for me while i remained primed, and in position to lift

Wide chin up
Bwx15
Bwx15
Bw+25x12
Bw+45x6+2 spotter lifted from feet/drop to bwxfail

Bent over row
135x15
185x15
225x15
275x12/225xfail

Reverse grip pull down
100x15
130x12
160x12
180x8

Tbar rows
135x15
225x10
225x10/135xfail/45xfail

Close grip pull down
110x20
140x15
180x12/90x12 last 2 on both were forced

High cable curls (front double bi pose, stretched my lats as well as my chest here, felt good)
15x20
20x15/15xfail

Weight 208.5 lookin dry, feelin full, lower back was a bit tight from hittin back 5 days ago heavy, but with a full week to rest by next week ill be good, also hope to find time at work to create that universal t-bar row attachment by next back day, for some new stimulation.

weightsb4dates
10-02-14, 12:47 pm
Whats going on guys,
its thursday, almost time for the weekend, nothing out of the ordinary this morning
am cardio 30 mins
food #1
session:

Front/Side Delt's

Bb seated military press
95x15 warm up
135x12
185x8
205x6
185x6
on 3rd set spotter kept giving unsolicited lift on top 25% of rom, was not happy but it was pretty heavy so not sure if i needed it or not, dropped next set anyways for more control

Db front raises
12.5x15
20x12
25x12

Cable Upright rows
90x15
130x15
130x12
130x12

Db side lateral raises
12.5x15 leaning singles
20x15 leaning singles
25x12 together
30x12 together/alt singles to failure/drop to 12.5 for fail
Drop to 6 for cheerleaders (front raise-apart-back together-down) for fail

Seated calve raise single leg
45x20
90x15
135x15/ together to fail
Superset w/
Donkey calve raise single
Bwx15 4 sets

Weight 209.00

20 mins treadmill 4.0 mph
----------------------------------------------------------------------------------------------------------
Bulk Diet update
Current diet is pretty consistent I like everything, and dont have a problem eating this daily

430am
12oz egg white
2 yolks
2tbsp pb

445am
preworkout
omega 3
milk thistle
multi vitamin


7am
1/2c dry measure rice
1tsp cinnamon
1/2c almond milk
2 scoops whey
5g creatine mh

930ish
1 can tuna tuna water 4oz
1/2c non fat cottage cheese
2 whole wheat tortillas
Veggies

12-1230
9oz top round steak/chicken/ex lean ground beef (alternating)
9oz potato or 1/2c dry measure rice
Veggies

330
1c oats
2 scoops whey

6-630
1c nonfat cottage cheese
2tbsp almond butter
1 packet Instant oats (flavored, currently pumpkin spice)

730-8
1 can 4oz tuna in water
sometimes aminos in water

Pro 354
Carb 321
Fat 75
Just under 3400 cals
Still gradually adding cals

generally about 1.5 gallons of water throughout the day

Cellardweller
10-02-14, 12:54 pm
excellent point never thought of that, havent made it there yet hahaha.

Rocking 10pps x10 reps on leg press you probably eat the leg extension machine for a warm up.

weightsb4dates
10-02-14, 3:43 pm
Rocking 10pps x10 reps on leg press you probably eat the leg extension machine for a warm up.i can hit the stack for 12-15 with both legs but not single leg, but now that i reread what you said i get what you were referring to ie, you can go beyond 50% of the stack per leg if you do it single legs at a time, not referring to the entire stack on a single leg lmao. my fault idk where my reading comprehension was on that one lol.

weightsb4dates
10-03-14, 11:52 am
Whats up fellas,
today is my rest day from the weights and normally i dont update on rest days, but today is a little different because i finally got around to making the universal tbar row attatchment last night. its basically a collar, that will choke the barbell at point where a normal v-handle would go, but it will allow me to use a wide grip, ez-bar, narrow grip, v-grip, basically any of the attatchments for the cables will now be able to couple to the barbell for t-bar rows.

http://i.imgur.com/qjtvPLS.jpg
http://i.imgur.com/7XeviqR.jpg
http://i.imgur.com/v1v4nWJ.jpg

so stoked for back day, now we grow!!

edit it is not rusted inside, thats just the marks from the wd-40 i put in the hinge to displace the water from cooling after it was welded

weightsb4dates
10-04-14, 2:16 pm
What's up guys,
Smashed out a nasty shoulder session this morning
Added carbs back in pre workout today just took the banana from post workout and had it with my eggs and peanut butter.
Here is the work:
Rear Delts/Traps

Side lateral raises
12.5x40
17.5x20
27.5x15
32.5x10

Plate loaded machine mil press
25lbs psx20 face in
45lbs psx15 face in
45lbs psx20 face out
70lbs psx8 face out/45lbs psx10
Super set machine shrugs 2,3 set
20 reps no change in weight

Behind the back delt rows
30x20
40x15
50x12

Ez bar rows (subbed for wide-neutral tbar rows wanted to test my new tool
60x15
105x15
105x12

Seated shrugs
85x20
120x12 (no straps)
120x20 (straps) not sure why these dumbbells have 1-¼" diameter bar rather than the traditional 1-1/8"

Ez bar rows (needed more pump) weight is per side
45lbsx20
70lbsx12/45lbsx10

Forgot to weigh in was looking full and pumped tho. Here is some photos for this week, 3 weeks back into my bulk
Esimating weight at 210-212 hydrated well yesterday.

http://i.imgur.com/YLsfktB.jpg
http://i.imgur.com/rQoC937.jpg

Cellardweller
10-05-14, 2:00 pm
Looking good. I like the new toy/ tool. You'll get alot out of that.

weightsb4dates
10-05-14, 2:08 pm
Looking good. I like the new toy/ tool. You'll get alot out of that.

Thanks man! I'm so excited for back day to properly use it with a good amount of weight, the benefits of working in custom fabrication!

weightsb4dates
10-05-14, 2:24 pm
What's going on guys,

This morning I slept in a good bit got up around 620am. Had a long night was parents 25th anniversary dinner and then we had family over afterwards, so I didn't get to bed until about midnight.

Today was my arm day, here is the work:

GVT Guns

Gvt 10x10
Rope push downs/DB curl
Warm up 40/32.5
Warm up 80/45
100/50
110/50
120/55
120/55
130/55
120/55
120/60
120/60
120/55
120x10,80xfail,50xfail/55x10,30xfail

May have done 11. I might have lost count, but got at least 10 for sure

Wrist curl seated
80x20
80x20
80x15
80x12
80x12
Superset w/
standing wrist curl
Last 3 sets
80xfailx3

Hanging leg raises
4x15-20
Superset w/
Rope crunch
4x20

Weight 210.5

20 mins liss cardio 4mph, treadmill

Pump not as good as yesterday, but not bad, arms were full, muscle bellies were round, and felt pretty good (8/10 pump), may count warm up sets as first 2 sets next week, may be a lot better because won't be SO repetitive.

Lethall105
10-05-14, 2:30 pm
Incredible volume! God, I need to get on that GVT. Haven't trained arms directly the past week, I could squeeze them in tomorrow perhaps!

All the best
Lethall

weightsb4dates
10-05-14, 4:48 pm
Incredible volume! God, I need to get on that GVT. Haven't trained arms directly the past week, I could squeeze them in tomorrow perhaps!

All the best
Lethall

whats up lethal,

the nice thing about gvt is that if you shorten your rest periods up you can be out quick!
motion one 30 sec
motion 2 30 sec
rest 45-1 min
total time 2 minutes
repeat for ten
20 mins, plus warm ups, and getting settled in when you start. in and out,in 30 minutes, its a fuckin cake walk. great for before work or something, and the pump is insane!

weightsb4dates
10-06-14, 7:06 pm
what up guys,

today was not only Monday, but also my leg day, I'm exhausted so with out any further ado, here is the work:

Body weight ham curl
4x10-12
Leg extension #1 (i started numbering them since there are 3 different machines)
4 sets
45x20
120x15
190x15
230x15 (1 plate shy of stack, pin doesn’t go into bottom plate 245)

Squat
135x15 stretch and warm up
225x12
315x10/drop to 135xfail paused

Inverted leg press
1pps+25x15
2pps+25x15
3pps+25x15/1pps+25x20

Stiff leg dead lifts
135x12
225x10
275x7

Single leg extension #2
100xfail 3 sets each leg

Weight 210 lbs

Finished with 10 mins of very slow tread mill 2.5 mph just to push some blood around, and draw it out of my legs.

Ham strings were very pumped, and I was feeling very full

started a youtube channel based on lifting, would be great if i could get some of you guys to check it out, here is my first video -

http://youtu.be/ITXTTorWzK8
http://youtu.be/ITXTTorWzK8

Cellardweller
10-06-14, 8:22 pm
Vid is looking good. Good job on the SLDLs. I also have to say your gym makes mine look like a craphole. We had a deadlift platform lilke yours. I don't know what happened to it. I usually have to jones a BB from a bench rack and do deads behind a smith machine. Most guys take the bar out of the power rack or half rack and DL behind that, essentially tying up that rack.

weightsb4dates
10-07-14, 12:17 am
Vid is looking good. Good job on the SLDLs. I also have to say your gym makes mine look like a craphole. We had a deadlift platform lilke yours. I don't know what happened to it. I usually have to jones a BB from a bench rack and do deads behind a smith machine. Most guys take the bar out of the power rack or half rack and DL behind that, essentially tying up that rack.
Thanks cellar, I really do appreciate all the support you give me in here.
Loling at the gym comment, I train in the mornings now so it's pretty empty if I were to try and make a video like this in the evening it would be precluded by me rounding up enough of the same plates, then scrambling for collars, and eventually recruiting buddies to set up a perimeter to keep all the other 200 gym goers out my shot ha ha. I can't complain tho they do a pretty decent job of maintaining the equipment, but in the end its all just welded steel, and woven cables, right. I think henry Rollins said it best - "200 lbs is always 200 lbs"

KINGSNAKE
10-08-14, 5:56 am
Hey man good shit, impresive weight on those Stiff legs! Doesn´t your lower back cramp up like crazy when you do the full ROM on that movement? Mine does so I always keep constant tension on the bottom part of the movement. Does take the pressure of my lower back completely for some reason. But you said you also target glutes right, I don´t focus on that at all with that movement so makes sense.

weightsb4dates
10-08-14, 10:37 am
Hey man good shit, impresive weight on those Stiff legs! Doesn´t your lower back cramp up like crazy when you do the full ROM on that movement? Mine does so I always keep constant tension on the bottom part of the movement. Does take the pressure of my lower back completely for some reason. But you said you also target glutes right, I don´t focus on that at all with that movement so makes sense.

whats up KingSnake,

thanks for watching man, i appreciate it, and yep if i let the weight rest like a normal deadlift it will kill my lower back, its gets so tight that i can barely do anything else, sometime after heavy squats i will lay on the floor for a minute or 2 and stretch it out haha.

weightsb4dates
10-08-14, 10:40 am
whats up guys!?

started off today with my usual 30 mins of fasted cardio, and continued on to meal number one from there.

from then i went on to kill a chest workout, heres the work:

Flat db flye
3 sets
15x20
25x15
30x15


Incline bb press
4 sets
135x20
135x20
225x8+2
225x6+2/135x5

Flat dumbell press
3 sets
75x12
95x7
95x8/75x6

Cable flyes (most muscular pose)
30x20
30x20
50x20
60x10/35xfail
Superset w/
Plate shrugs
4 sets
45x12-15 rear/side

Decline hammer strength machine
1ppsx20
2pps13
2ppsx8
Superset w/
Barbell shrugs
3 sets
225x20,10 front, rear
315x8 no straps
315x12,9 front/rear straps

V grip pushdowns
5x12 drop last set to failure
Superset w/
Close grip push up
5xfail

Weight: no weigh in, tight on time.

finished with cardio 15 mins, 4 mph tread mill. tight on time so cut it short by 5 mins.

weightsb4dates
10-09-14, 1:03 pm
well one more day to go for this week

usual morning routine today,

then wne tin and smashed a back workout:

here it is

Back

Wide chin up
Bwx20
Bwx15
Bw+25x10
Bw+25x8
Bwx9

Bent over row
4 sets
135x15
225x14
275x9
275x12/135x10

Reverse grip pull down
3 sets
85x19
140x11
190x7/85x10
180x8

Tbar rows
3 sets
90x18 wide
180x10 wide
225x9/90x10 narrow and neutral

Close grip pull down
4 sets
100x14
190x6
190x8+4 forced/85x10

High cable curls (front double bi pose)
2 sets
25x20
40x12-15/kneeling to failure

Weight 209, was sweating like crazy, girlfriend came with me to the gym and filmed session for youtube, need to edit and stuff but it will be up in a day or two so excited. Also gym got new cables, was kind of shocked, they were old ones yesterday, and new ones today, it was fast especially because that’s a ton of equipment to exchange or soe it seems.

They were ok, took some getting used to the new feel and the weight increments are different, o well new stimulation for the barn door im trying to build. Also got to use my new tool for back, it was pretty nice.

Lethall105
10-09-14, 1:22 pm
Looking good man. Just checked out your youtube, and that is the way to go with stiff legged deads!

All the best
Lethall

weightsb4dates
10-10-14, 12:57 pm
Looking good man. Just checked out your youtube, and that is the way to go with stiff legged deads!

All the best
Lethall

thanks man, im trying to put an intro together now then i will work up the new vids later i have never tinkered with any professional video software so im slowly learning haha

weightsb4dates
10-10-14, 5:23 pm
whats up guys,

this morning was my regular routine again, i am a creature of habit lol.

headed into gym a few minutes later than usual but made it none the ess, and wrecked a shoulder session, ran into a buddy of mine there and he ended up finishing my session with me, heres the damage:

Front Delts

Bb seated military press
4 sets
95x20
135x15
185x8
185x8/drop to bar for fail
Db front raises
3 sets
15x15
20x12
27.5x12

Cable Upright rows (noticed new cables go up to 190)
4 sets
90x15
135x15
135x12
135x12

Db side lateral raises
4 sets
12.5x15
20x15
25x12 together
32.5x12 together/alt singles to failure
Drop to 12.5 for cheerleaders (front raise apart back together down) for fail

Seated calve raise single leg
90x20
90x15
135x15/ together to fail
Superset w/

standing calve raise
Bwx15 3 sets

finished with 10 minutes of cardio, dropped from 20 because still losing weight.

weightsb4dates
10-13-14, 7:41 am
whats up guys,
Yesterday was rear shoulder day.

I didnt get a chance to get on and log it but heres the work:

Barbell shrugs
3 sets heavy rear
135x15
225x15
405x10/315x10

Side lateral raises
10x40
20x23
32.5x15
40x10

Plate loaded machine mil press
1ppsx20
45lbs +25lbs Ps x 10
45lbs psx 12 face in/25 x 10 face in

Behind the back delt rows
40x20
50x15
50x12

Ez bar rows
1ppsx15
65 lb psx15
65 lbsx12/drop to 1ppsx10/inner grip for 10

Seated shrugs
85x20
125x12 (straps)
125x20 (straps) not sure why these dumbbells have 1-¼" diameter bar rather than the traditional 1-1/8"

Weight 208.5, weight is still down a bit but im retaining my strength, i think alot of it has to do with my hydration being all over the board.
--------------------------------------------------------------------------------------------------------------
any ways i finished my back day video from october 9th, here it is:


http://youtu.be/E2FaIudMasc

weightsb4dates
10-13-14, 10:12 am
whats up guys,

Arms today, thats is all:

Gvt

Dumbbell curls
Superset w/
Rope Tricep push downs
10x10 each
weight is listed in this order
Db curl/rope push down

20/40 (warm up set)
50/60
50/70
50/70
50/70
50/70
50/70
50/70
50/70
50/70
50/70
Used new cables on the tricep push down specific cable. Significantly heavier than the other side, and the older cables.

Wrist curl seated with wraps on bar
80x20
80x20
80x15
80x12
80x12

Hanging leg raises
4x15-20
Superset
Rope crunch
4x20

Weight 208
Same as last week, may take this and swap it out early from next weeks rotation.

weightsb4dates
10-14-14, 1:40 pm
what's up guys

well it would seem fal has finally arrived in southern california, it was a bit chili this morning, i enjoyed it while walkin the pup.
high of 82, today which is really nice considering we were still in the 100s this time last week.

any ways killed legs this morning:

Legs

Body weight ham curl
4x12-20
Leg extension 1
4 sets
45x20
110x20
190x17
230x12/160x15 ( 230 is 1 plate shy of stack, pin doesn’t go into bottom plate 245)

Squat
135x20 stretch and warm up
225x14
315x10/drop to 135xfail paused

Inverted leg press
2ppsx14
3ppsx16
4ppsx9/2pps narrow x8/wide x7

Stiff leg dead lifts
135x13
225x13
315x5

Single leg extension
100xfail 3 sets each leg

Weight 207.5 lbs

Finished with 10 mins of 2.5 mph treadmill just to move some blood around, and recover before driving the work. (stick shift downfall of leg day)

on a side note, should be recieving Animal Juiced Aminos soon, cant wait.

weightsb4dates
10-15-14, 10:42 am
Whats up guys,

Its Wednesday, and yesterday was leg day so im taking today to rest as i usually do after legs, anyways i got my Shoulder day from sunday uploaded to youtube, please check it out, thanks!


http://youtu.be/MAmRifU9Png

weightsb4dates
10-16-14, 12:16 pm
Whats up guys, hope everyone is having a great week, we got one more day and we out!

Chest Day:

Flat db flye
15x20
25x15
32.5x15
32.5x15


Incline bb press
135x20
225x9+1
245x3+1/135x14

Flat dumbell press
70x20
90x9
105x3/70x10

Cable flyes (most muscular pose)
30x15
30x15
70x12
70x10Superset w/
Plate shrugs
4 sets
45x12-15 rear/side

Decline hammer strength machine
1ppsx18/singles 10 reps per side
2ppsx10
2ppsx6/1ppsx12 together/6 singles
Superset w/
Barbell shrugs
3 sets
135x20 rear
225x12 no straps
315x14 rear w/ straps

V grip pushdowns
5x12 drop last set to failure
Superset w/
Close grip push up
5xfail

Weight no weigh in tight on time again this week, going to need to get in the gym about 5 mins earlier next week on chest day, was a few mins late to work.

Cardio 10 mins 4 mph tread mill tight on time

weightsb4dates
10-17-14, 12:43 pm
Well guys, another week in the books,

supposed to go meet a buddy for training sess in htb tomorrow should be dope!

anyways this morning was back day:

Wide chin up
Strait bar
Bwx20
Bwx15
Bwx12
Bw+25x10

Bent over row

135x20 over hand
225x15 under hand
275x15 uh
275x9 uh
135x20uh

Reverse grip pull down
100x15
145x12
160x12
205x7+3

Tbar rows
90x20 wide oh
180x12 wide
180x12/90xfail shoulder width under hand
90x12 narrow neutral

Close grip pull down
100x14
145x12
160x8+3 forced/100xfail

High cable curls (front double bi pose)
35x15
50x15/25xfail

Weight 206.5 trained with my cousin, was pretty good session, feelin light and flat not sure why i dropped below 210, and not sure why i cant get back up there, added more proteins and carb's recently, cheat meal tomorrow after shoulders. Lower back was a little tight after bent over rows

http://youtu.be/MSSVtuuN3iA

http://youtu.be/MSSVtuuN3iA

Lethall105
10-17-14, 1:23 pm
Liking the videos man! Have a couple of questions for you today! Firstly, on your chin ups, did you fail at those reps i.e. 15 and 12, or did you just gradually decrease the rep range? Secondly, basing on your weight the past few days, would you call yourself a hard gainer?

All the best
Lethall

weightsb4dates
10-17-14, 5:22 pm
Liking the videos man! Have a couple of questions for you today! Firstly, on your chin ups, did you fail at those reps i.e. 15 and 12, or did you just gradually decrease the rep range? Secondly, basing on your weight the past few days, would you call yourself a hard gainer?

All the best
Lethall
whats up man, thanks for checking them out, i really appreciate the support!

-On the pull ups, i failed at those weights, or at least the last rep i got was the one before i would have failed, i go until i can barely get the last one, and then i stop i don't do partials, or have anyone lift my feet or anything.

-As for the second question, i would not say i'm a hard gainer, i dropped a lot of water when i cut a few supplements out of my regimen, and so i think my actual body weight was about what it is now, i was holding an excess of water, i say this because my muscles are flatter now than they were, yet my strength is about the same. i changed my training as well to a lower and volume higher weight type of training so we will see if i decide to go back to what i was doing before. i think alot of the weight loss/stall has to do with hormonal changes. i will be adding calories because i am supposed to be having around 3800, im gettin in around 3400 now. maybe add some pb before bed or put more whole eggs into my breakfast, the problem is i also store fat easily so if i add too many calories too quickly i will start to grow fat, but on the plus side of that i also get strong very quickly when i start to grow haha

Cellardweller
10-17-14, 9:05 pm
Your videos are gold. Love them. You should start a thread just for the vids. I'm going to have to try that bent over rear delt raise with the BB behind you this sunday. Never saw that before. The meal video was great too. No way I can eat that much oats though. They bloat me bad. I did try to make the 3 chile chicken the other day. Couldn't get my hands on some pollo asada seasoning. I was going to sub some white chicken chilie mix instead. I had the jalapenos and green chilies cooking and thought I was just gonig to totally screw this up bad, so it ended up being tacos instead LOL. There's a market that has lots of ethnic foods nearby that I'm going to try to stop in this weekend.

weightsb4dates
10-18-14, 1:06 am
whats up man, thanks for checking them out, i really appreciate the support!

-On the pull ups, i failed at those reps, or at least the last rep i got was the one before i would have failed, i go until i can barely get the last one, and then i stop i don't do partials, or have anyone lift my feet or anything.

-As for the second question, i would not say i'm a hard gainer, i dropped a lot of water when i cut a few supplements out of my regimen, and so i think my actual body weight was about what it is now, i was holding an excess of water, i say this because my muscles are flatter now than they were, yet my strength is about the same. i changed my training as well to a lower and volume higher weight type of training so we will see if i decide to go back to what i was doing before. i think alot of the weight loss/stall has to do with hormonal changes. i will be adding calories because i am supposed to be having around 3800, im gettin in around 3400 now. maybe add some pb before bed or put more whole eggs into my breakfast, the problem is i also store fat easily so if i add too many calories too quickly i will start to grow fat, but on the plus side of that i also get strong very quickly when i start to grow hahafixed that sorry Lethal, my mistake


Your videos are gold. Love them. You should start a thread just for the vids. I'm going to have to try that bent over rear delt raise with the BB behind you this sunday. Never saw that before. The meal video was great too. No way I can eat that much oats though. They bloat me bad. I did try to make the 3 chile chicken the other day. Couldn't get my hands on some pollo asada seasoning. I was going to sub some white chicken chilie mix instead. I had the jalapenos and green chilies cooking and thought I was just gonig to totally screw this up bad, so it ended up being tacos instead LOL. There's a market that has lots of ethnic foods nearby that I'm going to try to stop in this weekend.thanks man, that's excellent to hear I was worried it would be seen as spam, so I was hesitant to even embed the video, but I'm glad you liked them, and even picked up a new movement!! I super motivated to keep making informative videos now, and hopefully they are motivational as well. I will see about starting a new thread Im not familiar with the forvm's rules as to that, so I've been kind of fitting them in here, but that would be really cool if I could help more people by starting a stand alone video thread.

As for the chicken how did it come out as tacos? Was it tasty, juicy? Did the white chicken chili
Powder mix well with the chili's? Would you do that way again?? I'm only asking so many questions because I'm not on low carb anymore and I love chicken tacos so that would very well be something I try to whip up, mm sounds good just think about the chili seasoning mixing with the spicy chilis

Cellardweller
10-18-14, 12:01 pm
As for the chicken how did it come out as tacos? Was it tasty, juicy? Did the white chicken chili
Powder mix well with the chili's? Would you do that way again?? I'm only asking so many questions because I'm not on low carb anymore and I love chicken tacos so that would very well be something I try to whip up, mm sounds good just think about the chili seasoning mixing with the spicy chilis

The chilies cooked faster than the jalapenos. That was what really started me rethinking things. I picked out the Jalapenos and left the chilies in the pan, tossed in the chicken and cooked that down. Then I had some taco mix in the cupboard so that went in with some water. I mixed it and used my wife's trick of useing a potatoe masher to mash up the cubed chicken instead of pulling apart each piece. I didn't use the white chicken chilie mix, but that sounded good with the all the peppers. Going to have to make that this week.

I LOL'd at you saying it's 80 there and it's officially fall. Here it gets into the 40's at night and pushes about 60 during the day.

weightsb4dates
10-18-14, 5:59 pm
The chilies cooked faster than the jalapenos. That was what really started me rethinking things. I picked out the Jalapenos and left the chilies in the pan, tossed in the chicken and cooked that down. Then I had some taco mix in the cupboard so that went in with some water. I mixed it and used my wife's trick of useing a potatoe masher to mash up the cubed chicken instead of pulling apart each piece. I didn't use the white chicken chilie mix, but that sounded good with the all the peppers. Going to have to make that this week.

I LOL'd at you saying it's 80 there and it's officially fall. Here it gets into the 40's at night and pushes about 60 during the day.that sounds pretty good as tacos, and with the taco seasoning, i will have to try that. as far as the potato masher to shred the chicken!? how have i not thought of that haha, thats definately something i will be trying in the near future, i cant stand shredding chicken by hand.

haha we're pretty fortunate in ca our weather is very mild, most of the time. although i would prefer to see it in the low to mid 70's, i think we're headin that direction hopefully by november thats all we will be seeing. its a trade off tho we have nice weather year round, but we dont get any of the cool fall scenery like oranges and yellows and reds, because for the most part everything stays green year round, i would love to go back to new england some time and check out the actual fall colors and such.

weightsb4dates
10-18-14, 6:49 pm
Whats up guys,

made a little trip out to huntington beach to train with a buddy at a gym there, was a bit different everything felt pretty heavy today, but my pump was great, we smashed a front/side shoulder session, heres the work:

Bb seated military press
4 sets
95x20
135x15
135x12
185x6/135xfail

Db front raises
3 sets
15x15
25x12
30x12

Cable Upright rows
4 sets
12-15 reps was at non regular gym, didn’t notice what weights just went for the feel

Db side lateral raises
4 sets
12.5x15
20x15
25x12 together
32.5x12 together/alt singles to failure
Drop to 12.5 for cheerleaders (front raise apart back together down) for fail

Seated calve raise single leg (performed together this week)
175xfail
175xfail
150xfail
Superset w/
Donkey calve raise single
Bwx15 sets

Weight: did not weigh in I don’t weigh in at foreign gyms due to variances in scale accuracy

Cellardweller
10-19-14, 3:23 pm
that sounds pretty good as tacos, and with the taco seasoning, i will have to try that. as far as the potato masher to shred the chicken!? how have i not thought of that haha, thats definately something i will be trying in the near future, i cant stand shredding chicken by hand.


Cheese tastes so much better when you shred it yourself.

My wife has a knack for useing kitchen utensils in new and creative ways. The chicken was cubed up pretty good, otherwise I don't think it would have worked well. There's so many things you can do with a mountain of shredded chicken.

weightsb4dates
10-20-14, 12:32 am
Cheese tastes so much better when you shred it yourself.

My wife has a knack for useing kitchen utensils in new and creative ways. The chicken was cubed up pretty good, otherwise I don't think it would have worked well. There's so many things you can do with a mountain of shredded chicken.

i agree, i actually like shredded chicken breast in eggs, or inside of an omlette, i feel kind of wrong like im eating, mom and a side of the babies, but damn its tasty lol

Cellardweller
10-20-14, 9:22 am
I did that the next day. Big scoop of the chicken and 5 eggs all scrambled. So good

weightsb4dates
10-20-14, 10:07 am
I did that the next day. Big scoop of the chicken and 5 eggs all scrambled. So good
hmm sounds delicious, wrap it up in a tortilla, whooo that sould be a roll of gains haha.

weightsb4dates
10-20-14, 10:15 am
Whats up guys its Monday again.

Woke up took the pup on a walk, air felt pretty good was in the low 60s, high 50s this morning, im loving it!

Ate meal number 1 eggs, peanut butter, and banana, with tea isntead of coffee this morning, just to change it up was getting bored.

Any ways today was rear delt's day, next week i think im going to consolidate deltoids into one day again ive had them split for quite a while, i think i could see some benefit from the antagonist of front/rear in the same day now.

Front delts/traps:

Barbell shrugs

135x20 rear
225x15 front
405x10 front/315x10 rear

Side lateral raises
17.5x30
32.5x12
32.5x12

Plate loaded machine mil press
25x20
50x15
50x5 face in/25x12 face in

Super set machine shrugs 3rd set
20 reps

Behind the back delt rows
40x20
60x12
60x10/30xfail

Ez bar rows
1ppsx15
1ppsx15
1ppsxfail/25psxfail

Seated shrugs/standing db
80x15
80x20 straps
115x20 straps
45x15

Elastic band side raises/rear laterals (finally got my elastic bands back had to use them)
1set to failure

went a little bit heavier in the beginning which hindered my later excercises but it felt good none the less
Going to cut creatine down, holding water sub-cu, and i dont like it, would rather be slimmer and more vasular
-----------------------------------------------------------------------------------------------------------------------------

Leg Day Video is up

http://youtu.be/scRXUx97Jfc
Link for mobile Animals: http://youtu.be/scRXUx97Jfc

Thanks for the support guys i appreciate it!

weightsb4dates
10-21-14, 6:12 pm
Whats up fellas,

today was arm day:

Gvt

Dumbbell curls
Superset w/
Rope Tricep push downs
10x10 each
weight is listed in this order
Db curl/rope push down

22.5/40 (warm up set)
30/60
40/70
45/70
45/90
50/100
50/110
50/120
50/120
50/135
55-32.5-22.5 to failure/135-60 to fail

Wrist curl seated with wraps on bar
80xfail 4 sets
Superset standing wrist curl


Hanging leg raises
3 to failure
Superset
Rope crunch
4x20

Weight*no weigh in today

weightsb4dates
10-22-14, 10:55 am
Well, Well half way through the week, and leg day is out of the way.

What is up fellas, smashed a leg session today took a different approach than i did the last few weeks just to change it up, went a bit heavier than i usually do early on, heres the work:

Body weight ham curl
4x12-20
Leg extension machine 1
4 sets
45x20
110x20
190x17
230x12/160x15 ( 230 is 1 plate shy of stack, pin doesn’t go into bottom plate 245) same as last week

Squat
135x12 stretch and warm up
225x8
365x4/drop to 135xfail paused (10)

Inverted leg press
2ppsx14
3ppsx16
4ppsx15
2ppsx20

Stiff leg dead lifts
135x15
225x12
315x4

leg extension machine 3
Single leg
110x3 sets each leg /last set dropped to
Together to fail

no weigh in

Finished with 20 minutes of tread mill, was feelin puffy, and sluggish, wanted to move some blood around after session, had some different brand cottage cheese last night, not sure if higher lactose content or what but stomache was really bothering me before, and during the first few minutes of my session. Feelin a bit dehydrated as well. Going to bump cals up again in a few weeks. changing rotation up coming up starting friday with chest

--------------------------------------------------------------------------------------------------------------------------------
Front Deltoid Session from saturday oct 18, is up:

http://youtu.be/g57fPTWbIaE
link for mobile: http://youtu.be/g57fPTWbIaE

also started a consolidated thread for all of my youtube stuff, on a reccomendation from Cellardweller, thanks man! i will continue to post vids in here, but if your interested in them and dont want to bother with skimming through the work log posts to find them, the link is here: Official WeightsB4Dates YouTube Thread (http://forum.animalpak.com/showthread.php?43233-WeightsB4Dates-Official-YouTube-Thread)

PS: I appreciate all of the subs i can get n the youtube channel, i really want the channel to grow! Thanks guys!

weightsb4dates
10-23-14, 11:39 pm
Whats up fellas, its about 8:45 pm and i should be in bed but i got some things on my mind, so i figured i would come here and lay out my new split:

dropping from a 3 days on, 1 day off, 3 days on, 1 day off repeat split to a 3 on, 1 off, 2 on, 1 off, repeat, here's the work:

since im starting tomorrow (friday October 24th, im going to start the outline with Friday)

Friday- Chest/traps/rear delts

Saturday - Back/bis/abs

Sunday - Shoulders/tris/ calves

Monday- Rest

Tuesday - bis, tris, forearms

Wednesday - Quads, Hams, Glutes, Calves

Thursday - Rest

I cant wait to see some new development from changing things up.

this also means there will be updated footage, of the new routine and excercises incorporated

after this split i may go with ppl for the first time ever, any reccomendations on that?

most of this info will be in tomorrows video (not gym footage), but i figured id log in here first and see what you guys think.
thanks guys have a good night!

weightsb4dates
10-24-14, 10:20 am
whats up guys,

same routine this morning
walk+meal one

and Chest Day:

Chest Traps

Seated dumbbell shrugs
3sets
55x15
80x15
80x15
Super set with
Dumbbell pull overs
3 sets
55x15
55x12
80x10

Incline bench press (goofed and only did 3 sets)
4 sets
135x20
225x10
225x5/135x15

Dips
4 sets
Bwx20
Bwx18
Bw+45x11
Bw+90x7/bwx10

Pec Dec machine
2 sets
80x20
120x15/60x13

Side laterals
3 sets
10x15
25x15
32.5xfail then single to fail/25 to fail/10 to fail

finish 20 mins cardio tread mill

------------------------------------------------------------------------------------------------------------------------------------------------------

http://youtu.be/Ys6PhdVbulQ
Link For Mobile : http://youtu.be/Ys6PhdVbulQ

weightsb4dates
10-25-14, 11:36 pm
Hey fellas,

Checkin in late today.

Heres the work for my new back and bis day:

Wide grip chin ups
Bwx20 straight bar
Bwx12 " "
Bwx10" "
Bwx8 (45° bar)


Dead lifts double over hand touch and go
135x15
225x12
315x10 belt straps
405x7/225x6 belt straps

Over head iso pull down machine
1ppsx20
1pps+25 x15
2ppsx15/1ppsx20

T bar rows using tricep push down bar under hand
90x20
180x10
225x7/135x8 over hand
Hammer curls
40x15
55x10/32.5xfail/12.5x8

Rope crunches
4sets x20 reps
Super set
Bench crunches
3 sets x20

weight 208.00 filmed session video will be out Wednesday as it was my first of the new split, first time dead lifting in about 6 weeks i think, maybe one time in early september, not sure entirely how ever it felt good, didn't have any issues. Back will be sore tomorrow, that is ok tho.

weightsb4dates
10-27-14, 12:57 am
What's up animal's?

Checkin in late again this evening was busy all day with stuff with family and then editing a couple videos and carving some pumpkins.

Today was Shoulder day, regular morning routine. This was the first time I have trained front/rears in on day and it is a nice change as I expected! Here is the work:

Delts/Calves
Seated calve raises
70x20
90x15
135x15
180x12/90x10

Barbell military press
95x15
135x12
135x12 (rear)
185x8/135xfail

Rear lateral raises on an incline bench
15x12
15x12
20x10
20x8/5xfail

Face pulls
4 sets
15
12
12
10
Super set/
Rope push down
15
12
10
10

Over head tricep extension
55x15
70x12
70xfail/32.5xfail

Weight 208
No cardio post work out

weightsb4dates
10-27-14, 11:12 am
Resting from weights today but wanted to post my pumpkins from last night:

Animal pak/ Deadlift pumpkin for my Iron Brothers!
http://i.imgur.com/eH2w9xc.jpg

weightsb4dates
10-27-14, 11:19 am
http://youtu.be/TdDHkliGwM4
Link for mobile: http://youtu.be/TdDHkliGwM4

Lethall105
10-27-14, 1:14 pm
Nice carving skills!

All the best
Lethall

weightsb4dates
10-27-14, 1:26 pm
Nice carving skills!

All the best
Lethall

Thanks Lethall!

weightsb4dates
10-28-14, 11:41 am
whats up fellas,

standard routine this morning followed by session, i trained with a new partner this morning:

Bis/Tris/Forearms/Abs

V grip push downs
40x20
60x15
60x12
70x12
Super sets/
Preachur curls
45x15
90x12
90x12
135x8/90xfail

Decline bench French press
55x15
70x12
70x12
70x10
Super set/
Hammer curls
32.5x15
40x12
50x10
60x8/32.5xfail

Close grip smith bench
1ppsx20
2ppsx12
2ppsx8+2 forced/1ppsxfail
Super set/
Barbell curls
65x15
95x12
135x6+2 forced/45xfail

Seated wrist curls
4 sets 80xfail
Superset
Reverse grip curls
4 sets 45xfail

Bench crunches
4 sets to fail

Rope crunches
90x20
120xfail
120xfail
120xfail/70x8

weight 207 weight is staying the same but im feeling way fuller after increasing carb intake, and changing pre workout meal, detailed below

5 mins cardio just to push some blood around, and warm up as it was a bit chili out this morning.

went back to old pre workout meal loving it: 10 oz egg whites, 1 of the 80 calorie kroger greek yogurts non fat, 1/2 cup oats. the pump is ridiculous, i cut the fats pre workout and feel alot better while training.

Swolepez
10-28-14, 11:59 am
http://youtu.be/TdDHkliGwM4
Link for mobile: http://youtu.be/TdDHkliGwM4

I've been enjoying your vids bro...I personally don't touch my chest with the bar or lockout my elbows at the top of the movement...I stop maybe half an inch before the bar touches my chest to keep the tension on the pecs the entire time...it definitely tests the ego though as I have to lower the weight I use


Also, $10 a month for a gym is crazy! The only gym here that charges that low is Planet fitness lol...

Swolepez
10-28-14, 12:01 pm
I've also changed my pre-workout meal as of late...now it's 96/4 ground beef with white rice...liking it so far

weightsb4dates
10-28-14, 12:40 pm
I've been enjoying your vids bro...I personally don't touch my chest with the bar or lockout my elbows at the top of the movement...I stop maybe half an inch before the bar touches my chest to keep the tension on the pecs the entire time...it definitely tests the ego though as I have to lower the weight I use


Also, $10 a month for a gym is crazy! The only gym here that charges that low is Planet fitness lol...
thank you i appreciate it!, i don't actually rest the bar there, as you can see, i bring it down with tension the whole time, and control the stretch, if you will, then i squeeze hard and shove it back up, entire time under tension, at the top i squeeze hard and make sure to feel it in the pecs, just my way of doing it, as for the gym i am super lucky im grand fathered in at that rate from when i was a teenager i say 10/months but its actually a flat rate of 120/year same amount tho. My gf goes there also (red hair spotter in video) her membership is like 35/month. the other gym like i mentioned actually is currently 10.month lol but they have less equipment and are not open 24 hours. either way man im really glad your liking the videos, i have been busy lately haven't had much time to get on here because of work and trying to edit vid's and stuff i need to catch up on some of these journeys.

I've also changed my pre-workout meal as of late...now it's 96/4 ground beef with white rice...liking it so far

nice man, i think rice is definitely a top 3 favorite carb for me.

weightsb4dates
10-29-14, 12:02 pm
Whats up fellas,

today was indeed leg day, started this morning off with standard routine:

dog walk for 30 mins using new app called walk for dogs is very cool, donations made to local shelters by sponsoring company's per distance/time dog is being walked, uses gps from your phone, something i am passionate about is helping animals particularly dogs in high kill shelters. can also check it out at wooftrax.com no plug for them just super passionate about shelter animals and the way they are cared for.

meal #1- old pwo meal 10 oz egg whites, 1/2 cup quick oats, non fat light greek yogurt

Then Legs

Seated calve raises
45x20
90x15
135x15
180x12/90x10

Lying leg curl (stickers on stack are missing so weights are based on memory)
20x40
1580
11x125
8x140
Super set w/
Leg extension
20x60
15x125
15x180
12x240 (stack)+10 lb plate

squats
1ppsx15
2ppsx10 wide+paused
3ppsx5 3 wide+paused, 2 narrow regular
4ppsx1 (spotter touched me even tho I was moving upward was not fuckin happy about it) also tried to film this but camera fell over so video is upside down may post anyways.

Leg press 2 (because there is 2 different ones, not including the inverted one)
4ppsx20
6ppsx20
10ppsx10/ 6pps for 12 video of this set, thought i got 11, video only shows 10 so bummed and angle of camera was bad but will probably use as an intro anyways

Thigh abductor
3 sets 110x20
Super set/
Thigh adductor
3 sets of 110x20

weight 207

5 mins walking treadmill to move some blood around before the drive to work

Increased carbs and added a bit of protein, hopefully we will see some weight gain in the next few weeks, id rather a slow and steady gain not looking for crazy changes but i seem to be sitting right at this weight right now.

also Back day #2 from Saturday is live:


http://youtu.be/vNoKv5rPTCo
Link for mobile: http://youtu.be/vNoKv5rPTCo

Lethall105
10-29-14, 12:44 pm
Strong squatting! Don't worry about the spotter, atleast you know you can smoke it ;)

All the best
Lethall

weightsb4dates
10-29-14, 2:40 pm
Strong squatting! Don't worry about the spotter, atleast you know you can smoke it ;)

All the best
Lethall

thanks man, yea i was pretty frusterated when he did that because i had not hit that weight since last spring, so i wanted to prove to myself i had it in me still. i cant count it as idk how much he was lifting or if he was i felt like i could get it my self, but man i was irritated that he started helping, i was still mad when i posted this morning lol.

weightsb4dates
11-01-14, 8:37 am
whats up animal?

this is gonna be part one from today because i didnt get around to updateing yesterday dude to timing. i decided to sleepp in yesterday because i knew the gym would be empty after work, so i went in for a chest session with a buddy after work, i think i must be used to lifting in the mornings because my session wasnt that great but we smashed it anyways, tried some new tequniques on the bench press mainly just a different structure on my sets to really swell my pecs it was ok but dont know if i will be performing the same routine again. all in all everything felt heavy today, i have a new preworkout that kind of suck (non-animal/universal product), and going at night threw me off i think. Anyways heres the work:

Chest/Traps

Seated dumbbell shrugs
45x15
45x20
70x20
70x20
Super set with
Dumbbell pull overs
45x15
45x15
70x12
70x12

Flat bench press (did incline week one)
135x20
135x20
135x15
185x12
225x10
275x5/135xfail <--normally get 275x7-8, not sure if weaken'd by so many prior sets/tired/or just losing strength

Dips
Bwx20
Bwx18
Bw+45x12
Bw+90x5/bw+45x8

Cable Flyes (should have been pec dec but i goofed)
25x20
35x15
50xfail/35xfail


Side laterals/rear lateral combo
15x20
15x20
22.5x12
35xfail/drop to 15 for fail

weight: i did not weigh in because it was a different time of the day i had alot more water and food in me so it would have just skewed my log, and not been relative.
Anyways, gonna kill a Back day today, and hopefully log it before tomorrow haha

Cellardweller
11-01-14, 1:30 pm
Killing it in here. Liking that gun show a couple days ago.

weightsb4dates
11-02-14, 6:47 pm
Killing it in here. Liking that gun show a couple days ago.hahaha thanks man, was goofin around with my buddy thought it would make a comical ending to the video. workin on form for those deads, im surprised i havent been ridiculed too hard for that yet.

weightsb4dates
11-02-14, 7:45 pm
Whats up guys, i didnt get a chance to input my back session from yesterday so im gonna lump it in with todays shoulder day input:

Back day (11/1/14)

Wide grip chin ups
Bwx20
Bwx12 45 degree bar
Bwx12 45 degree bar
Bwx12 straight bar

Dead lifts trying to do more sets to build strength
135x15 double over hand
225x12 double over hand
315x10 5xdouble over hand, 5 staggered grip
405x3 belt, no straps staggerd grip
455x1 double over hand w/ straps belt/225xfail doh and staggered (video)

Over head iso pull down machine
70lbs ps x15
2ppsx15
115 psx12/70 psxfail

T bar rows using ticeps push down bar over hand
90x20
135x15
180x10
225x6 oh/90x10 uh (video)

Hammer curls
30x20
40x12
50x10
60xfail/30xfail/15xfail

supposed to do abs forgot because i was stressin over time had a ton of stuff to do yesterday and completely over looked these.
weight was 207 pre cheat meal (video of meal for wednesday)

photos of halloween costume (from party on nov 1st) just because i thought it was cool:
http://i.imgur.com/HUp7qnb.jpg

-----------------------------------------------------------------------------------------
time change did me nice this morning, left the party early last night, got home around 11 and woke up to my alarm at 6am, which my body thought was 7am so that was pretty nice, although its about 4:45pm and it feels really late right now.

any ways:

Shoulders (11/2/14)

Seated calve raises
45x20
90x15
135x15
180x12/135xfail/90xfail/45xfail

Barbell military press
95x20 (10 front/ 10 rear)
95x20 (10 front/ 10 rear)
135x15 (5 front/5 rear/5 front)
185x8 front
225x3+1 forced/135xfail/95xfail front <-- maybe pr (video)

Rear lateral raises on an incline bench
12.5x20
12.5x15
15x15
17.5x12

Face pulls
4 sets
15
12
12
10
Super set/
Rope push down
15
12
10
10

Over head tricep extension
50x20
70x12
70xfail/32.5xfail

Weight 207
5 mins posing+cardio

Progress pics since i havent posted any for about a month:
http://i.imgur.com/KXEJY8f.jpg
http://i.imgur.com/w2qFiFP.jpg
http://i.imgur.com/1LiDvKT.jpg
feel like im still pretty thick even though weight is down, must have been a huge water loss when I got sick that just didn’t gain back, saw a buddy of mine today who has helped me in the past I may start working with him a little bit more closely coming up as I am intending to compete in a bb show on April 11th, I plan to bulk from now until early to mid January and then prep for the remaining time. It should give me 12-15 weeks depending on where I am.

weightsb4dates
11-04-14, 3:55 pm
Tuesday it is fellas,

Arm day for me, here's the work:

V grip push downs occlusion band just below deltoid
30x20
40x15
40x12
50x12
Super sets/
Preacher curls occlusion band just below deltoid
45x15
90x12
90x12
115x10+2 forced/90xfail/45xfail

Decline bench French press occlusion band just below deltoid
45x15
60x12
70x12
70x10
Super set/
Hammer curls occlusion band just below deltoid
22.5x20
32.5x15
45x12
60x8/32.5xfail

Close grip smith bench occlusion band just below deltoid
1ppsx20
2ppsx15
2pps+25x6+2 forced/1ppsxfail
Super set/
Barbell curls occlusion band just below deltoid
45x20
95x12
135x6/95xfail

Seated wrist curls occlusion band at elbow
4 sets 80xfail
Superset
Reverse grip curls occlusion band at elbow
4 sets 60xfail

Bench crunches
4 sets to fail

Rope crunches
120xfail
120xfail
120xfail/70xfail

Weight forgot to weigh in

10 mins warm down cardio

The occlusion bands (aka my wrist wraps tied around my arms under my delt, followed by animal straps tied around my elbow gave me nasty pump! Havent used this tequnique in about 6-7 months had actually forgotten about the crazy pumps I get from using it until this morning so I gave it a shot. Felt great, tris were still a bit sore from hitting them on Sunday with shoulders, but they felt good the whole workout, and were SWOLLEN with blood.

weightsb4dates
11-05-14, 11:52 am
Tired, and lethargic today, feeling a bit dehydrated.

standard morning routine then legs:

Seated calve raises
45x20
90x15
135x15
180xfail/135xfail/90xfail/45xfail

Lying leg curl (stickers on stack are missing so weights are based on memory)
15
12
12
10
Super set w/
Leg extension
20
15
15
15 (stack)+10 lb plate/half stack to fail

squats
1ppsx15
2ppsx12
3ppsx8
4ppsx0 failed spotter did not touch me did not get the lift bummed, should have got this, have got it before its discouraging, but I will get it soon for reps.

Leg press
4ppsx20
8ppsx15
10ppsx12/6ppsx15 <--pr

Thigh abductor
3 sets 115x20,20,20
Super set/
Thigh adductor
3 sets 115x20,20,15

No weigh in
No cardio
Legs were full
Bummed about not getting 405 squat
Stoked about getting leg press 10ppsx12 that’s a pr and I have it on film

Cellardweller
11-05-14, 12:28 pm
I would suggest after hitting 3pps on squat for 8, go up a quarter to 365 x6 and then attempt 405. I always liked plate then a quarter progression. At the top moving up a whole plate is sometimes alot. It's why after my warm ups you'll see me do a set of 3 then a single before hitting the reps at the % that is my working sets. I get myself used to the weight before attacking it.

Got a question. Noticed you like doing french press/ skullcrushers on the decline bench. Do you feel an advantage to that over doing them on a flat bench? That was always a favorite of mine until I injured my elbow.

weightsb4dates
11-05-14, 12:49 pm
I would suggest after hitting 3pps on squat for 8, go up a quarter to 365 x6 and then attempt 405. I always liked plate then a quarter progression. At the top moving up a whole plate is sometimes alot. It's why after my warm ups you'll see me do a set of 3 then a single before hitting the reps at the % that is my working sets. I get myself used to the weight before attacking it.

Got a question. Noticed you like doing french press/ skullcrushers on the decline bench. Do you feel an advantage to that over doing them on a flat bench? That was always a favorite of mine until I injured my elbow.

nice ill have to give that i shot, i squatted in converse today (chucks), for th first time ever wasnt really used to the flat footed ness, will definately bump it up a quarter per side next week, and then go up to full pie. thanks for the tip.

as for the decline french press, i like it because i feel like it takes my chest out of the movement and to me it feels so much better than the flat bench frech press or over head french press, i have a really particular way of performing the lift where i use a dumbbell and hold it like a french press, then i keep my arms above me kind of like the top of a db pull over, then i do like a skull crusher with the weight and point my palms away from me at the top, like if there was a string tightening between the back of my hand and the top of my fore arm if that makes sense. then when i fatique with that i press the weight over my face (very hard to drop a weight on your face idk if its fear but will get extra 4-5 reps this way vs chest area) to failure with hand in same position but rather than extending straight out, i press like a close grip.

sorry for wall of text trying to decribe the motion when i have a clip in my head of how to do it, but trying to put it into words is difficult.

Cellardweller
11-05-14, 1:00 pm
as for the decline french press, i like it because i feel like it takes my chest out of the movement and to me it feels so much better than the flat bench frech press or over head french press, i have a really particular way of performing the lift where i use a dumbbell and hold it like a french press, then i keep my arms above me kind of like the top of a db pull over, then i do like a skull crusher with the weight and point my palms away from me at the top, like if there was a string tightening between the back of my hand and the top of my fore arm if that makes sense. then when i fatique with that i press the weight over my face (very hard to drop a weight on your face idk if its fear but will get extra 4-5 reps this way vs chest area) to failure with hand in same position but rather than extending straight out, i press like a close grip.

sorry for wall of text trying to decribe the motion when i have a clip in my head of how to do it, but trying to put it into words is difficult.

Love the focus. That's how you get big (and in the end strong) by doing it right and controlling the weight. Too many people let ego get in the way and loose the form and focus on just moving weight. It might get you somewhere short term, but in the end, progress will not be made.

I may have to try this. I have a partially unanchored tendon in my left elbow and it hates skullcrushers. I have never tried useing dumbells though.

weightsb4dates
11-05-14, 4:48 pm
Love the focus. That's how you get big (and in the end strong) by doing it right and controlling the weight. Too many people let ego get in the way and loose the form and focus on just moving weight. It might get you somewhere short term, but in the end, progress will not be made.

I may have to try this. I have a partially unanchored tendon in my left elbow and it hates skullcrushers. I have never tried useing dumbells though.
thanks. i too have odd elbow issues when performing standard skull crushers no pain but it pops on every rep which cant be anything beneficial lol. i like the dumbell version on the decline ALOT. Hopefully it wont bother your elbow.

weightsb4dates
11-07-14, 11:54 am
Whats up guys!
Happy friday to all, and hope everyone has a great weekend ahead of them!
Chest day for me today:

Seated dumbbell shrugs
3sets
45x20
65x15
80x15
Super set with
Dumbbell pull overs
3 sets
45x15
65x12
80x10

Flat bench press
4 sets
135x20
225x12
245x8
275x4 (stopped a few reps short of fail so I could go for 315)
315x1 (just to make sure I still have it in me, so did not attempt more reps, maybe have gotten 2 and a forced 3rd)/225xfail paused/135xfail paused

Dips
4 sets
Bwx20
Bw+45x15
Bw+90x7/+45xfail/bwxfail

Cable flyes
2 sets
35x20
45x15
60x15/30x15

Side/rear lateral supersets
3 sets
15x15
15x20
15xfail/10xfail/4xfail

Weight 209
no post workout cardio, worked out with a buddy was running a few mins behind, chest was decently pumped, the flat bench never really gives me a crazy pump like incline or dumbells do.

probably going to take a break from a structured routine, i will keep my days inline as they are, but change the work i do each weak for each muscle based on feeling.

weightsb4dates
11-08-14, 8:49 pm
Back Day.

pretty much did a what ever i want back day, as i mentioned yesterday i am going to be changing my routines but not the days i have them scheduled for.
heres the work:

Dumbbell row
50x15
70x15
100x15
125x12

Dead lifts
135x15
225x15
315x12
405x3
455x1

Chin up wide
Bwx12 straight bar
Bwx12 45 degree
BWx10 45 degree/neutralx5
Bw+25x8 45 degree/neutralxfail

T bar rows close grip v
90x20
135x15
180x15
225x12/90xfail/grip in front of plates to fail

Lat push down
40x12 wide
40x12 wide
40x10 close
40x10 close

Bench crunch
4xfail

Hammer curl
35x10
50x10
55x10/32.5xfail together/17.5xfail with wrist twists

Weight 208

gaining a bit of body fat in my lower back and abdomen now. cant wait to see some serious strength gains and put some thickness on.
Saturday progress pics:

http://i.imgur.com/uJxKgHi.jpg
http://i.imgur.com/2r5Ztbo.jpg?1

weightsb4dates
11-09-14, 11:11 pm
Whats up guys!

finally gettin my update in here sunday night aat 8pm, gettin ready to head off to bed.

This morning after my regular cardio, and meal 1, i headed out to West Covina about 25 minutes west of me, and met a buddy who lives about 25 mins west of there. we trained at LA fitness, because hes a trainer so neither of us had to pay, vs meeting at 24 hr fitness( where i have a membership) he would have to pay. the gym was ok, i was not a major fan of it but it had what i needed, and we got it in, and i was able to make a video while there, so that was good.
Heres the work:

Shoulders with Andrew:

Side lateral raises
Super set rear laterals no weight change
15x20
15x20
17.5x15
17.5x12

Seated bb military press
95x15
135x12
185x6
185x4/135x8 (was not used to this station, vs the one I usually use but this one felt great and didn’t let me use as much chest)

Face pulls
30x15
35x15
45x12
50x10

Ez bar rows (not counting bar weight)
90x15
90x12
50x12
50x12

V-grip tricep push down
4 sets
15-20 reps

French press dumbbell/over face presses
60x15
60x15
70xfail

Inverted leg press calve raises
3 sets
230xfail (these felt really good)

Seated leg press
2 sets
110xfail

No weigh in at foreign gyms because of variances in scales. workout was good tris felt great, shoulders were decent, calves were pumped on another level when i was done, i was stoked as they are a weaker area for me. may start training with him 1x a week or so, if we can make it work. we used to be co workers at 19-20 yo, and got into bodybuilding together back then, he's a good buddy of mine, and size.strength is about on par.

weightsb4dates
11-11-14, 12:24 pm
Well 2 days into this week, i know most of you are probably off for veterans day, much respect to those who serve, and have served, I thank you.

Today was my arm day and i just did what i felt like doing, heres the work:

Arms/abs

High cable curl s/s v grip push down (close)
Don’t remember weights
20
15
15
10 dropsets to fail on both last set

Preacher curls
45x20
90x12
135x8/90xfail/45xfail

s/s dip machine front and rear facing
195x15
195x15
240x12/dropset to fail don’t remember weight

Barbell curl
65x15
95x15
135x5/drop to 95xfail
s/s reverse grip straight bar pushdown/regular grip
70x20
70x15
70x15
90x12

Forarm curls seated
80xfail 4 sets
s/s decline french press db
60x12-15 3 sets
70xfail

Reverse grip curls
40x15
40x15
50x12
50X12

Bench crunches
4 sets to fail
s/s db shrug mixed grips each set
65x12
32.5x12
32.5x12
65x12

weight 211.5

finished with 10 mins of treadmill 4 mph to push some blood around.

weightsb4dates
11-12-14, 10:09 am
tired today. woke up regular time but felt like it was extra early. low back was really tight, pumps were bad, need to add some taurine to fix that.

Legs:

Lying leg curl (stickers on stack are missing so weights are based on memory)
15
15
12
10
Super set w/
Leg extension
20
15
15
15

squats
1ppsx20
2ppsx15
3ppsx7
365x4 (was pretty easy, decided to rack it and go for 405)
4ppsx0 attempted again was alot closer weight was driving up, but felt myself leaning forward so bailed rather than pushing it up with shitty form and risking an injury. Lower back is limiting me in this. I need to add front squats back in to strengthen lower back

Leg press
4ppsx20 warm up
Mega drop set
8ppsx12/6ppsx10/4ppsx20/2ppsx15

Thigh abductor
3 sets 130x20,20,20

Seated Calve raise
115x20
170xfail
195xfail/170xfail/90xfail

weight 212

another free for all work out just to change it up. got some prework that my chick likes because it doesnt make her sick. mega waste of money. definately need to get something else i was dragging ass in the gym today.

Cellardweller
11-12-14, 6:55 pm
I'm liking that mega leg press drop set. I may have to use that one.

weightsb4dates
11-13-14, 10:29 am
I'm liking that mega leg press drop set. I may have to use that one.right on man! give ot shot, i hadn't planned on doin that originally but i was in a bit of a time crunch so i had to improvise, it definately felt good tho, and legs were fried when I was done.

weightsb4dates
11-14-14, 12:22 pm
Friday finally

Chest day
Incline flyes on preacher pad
15x20
20x15
22.5x15
27.5x12
superset w/
Db shrugs
40x20
60x15
80x12
120x12


Flat bb bench
135x20
225x12
275x6
275x5/225 paused to fail/135 paused to fail

Incline DB press
60x15
80x12
100x10/50xfail

Decline BB dragging to my neck
135x20
135x15
185x12
185x10/135xfail/45xfail

Smith shrugs front&rear supersetted
135x20
225x20
315x12/225xfail/135xfail

Side laterals
12.5x20
15x20 arms slightly bent lead with pinky to hit rear delt first 2 sets
20x15
20x15/10xfail arms straight emphasis on side delt for last 2 sets

weights 212.25 slowly but surely growing again. alot of it im sure has to do with the weather cooling off, and me not sweating as much, im usually a sweat machine.

may give push pull legs a shot next week, and see how it goes, nothing is certain yet tho.

Lethall105
11-14-14, 4:41 pm
Did you record the chest session? I want to see how you did the incline flies and the decline BB. Chest on sunday so might incorporate those and see how it goes!

All the best
Lethall

weightsb4dates
11-15-14, 9:21 pm
Did you record the chest session? I want to see how you did the incline flies and the decline BB. Chest on sunday so might incorporate those and see how it goes!

All the best
Lethall

whats up Lethall, i did not record that one but if you have instagram Jason Huh animal athlete posted an instagram video of him doing the flyes the same way i do them on the preacher pad, he posted it like 2 days ago.

as for the decline i bring the bar down in a "j" motion from arms locked out at the top, i come down almost to my lower chest/nipples then "drag" the bar towards my chin, until its at the base of my neck, and i shove it upwards reversing the motion. allowing the bar to come down while stretching my chest not my shoulders. i will be sure to record this next session man. it was the first time i had done it in a long time, and i'm definatly feeling it today.

weightsb4dates
11-15-14, 9:48 pm
Well fellas today was a pretty interesting day

I was training this morning hittin back as i have been on saturdays, enjoying myself, and just getting into my third excercise which was deads. i was on set number three, and just getting ready to bump up to 405, when i was approached by the assistant manager for "dropping the weights", he actually said "if you cant control the weight down and set it on the ground gently its too heavy for you, i will revoke your membership if i see you abusing our equipment again." i told reminded him that bothe the weights and the floor had a layer of rubber to prevent them from breaking, and that i was not actually dropping the weights, but guiding it down, granted it was not the softest landing, i was not dropping from waisst height like i have before. so i finished my work out, and within a few hours was signing papers at a different gym. i was able to haggle the price from 25/month to a sweet 80/year for myself, and 100/year for my girlfriend, (her membership included zumba/yoga classes), mine i strictly gym/cardio/tanning.

i will be hittin shoulders at new gym tomorrow, may film a little just to introduce new gym. Its a hardcore gym, old school iron plates (which im indifferent about), dumbbells up to 190 lbs, and hundred lb lates so i wont have to go lugging 45s all the way across the gym over and over on leg day. equipment room is being renovated. didnt cancel 24 hr since i paid for the year back in september, but idk how often i will be training there, they had some stuff the new gym will not, but i can improvise.

anyways enough of the dear diary for one day, heres the work:

BACK DAY

DB Rows
55x20
80x20
115x15
125+bandsx20 straps on for this set

Wide grip chin ups
bw x 4 sets
10 facing backwards straight up and down
9 same as set 1
10 leading with chest
10 leading with chest

Dead Lifts
135x15
225x12
315x10
stopped here for fear of my membership being revoked

T bar rows using straight bar (by this time i was pretty fired up, so was manhandling the t bars actually set a pr)
90x15
135x15
180x15
225x14 <-- pr
had never hit this weightsxreps, not even with the v grip.

hammer curls
20x15
32.5x15
50x10
65x6/35xfail/17.5xfail

incline dumbbell curl
17.5xfail 4 sets

bench crunches
4 sets x fail

weight 214 lbs

arms were pumped, back was pumped, abs were cramping from the bench crunches

most of all i was so irritated by assistant manager.

weightsb4dates
11-16-14, 4:27 pm
Whats up guys,
Shoulder day today, trained at new gym (more about that below)

Side lateral raises
10x20
10x20
20x12
30x10

Seated dumbbell press
35x15
75x12
75x12
100x3 (lost balance while getting these up into place which threw me off)/45xfail

Face down rear laterals
10x20
10x15
20x10

Reverse pec Dec
70x12
70x12
90x8
90x8

Barbell shrugs heavy
135x20
225x15
315x15
405x12/315xfail/225xfail/135xfail

V grip push down
15
15
12
10

Tricep kick backs dumbbell
25x15
25x15
35x10
35x10/over head extension to fail

Weighed in at new gym was 216, I don’t think the scale was accurate to the one I usually use.

I will not be returning to this gym, it was a mess, yesterday it was busy and looked disorganized which I chalked up to the members using the misplaced equipment, today it was empty and it was a disaster. Now I don’t need the latest and greatest equipment to get my work done, but I refuse to work in a filthy and unsanitary environment. I spent half my time there racking other peoples equipment so I could use the machines/barbells, racking dumbbells, and picking up paper towels and water bottles, that were laying around the floor. I was hugely disappointed back to 24 it is hopefully that assistant manager isnt there for long.

Cellardweller
11-17-14, 9:35 pm
I will not be returning to this gym, it was a mess, yesterday it was busy and looked disorganized which I chalked up to the members using the misplaced equipment, today it was empty and it was a disaster. Now I don’t need the latest and greatest equipment to get my work done, but I refuse to work in a filthy and unsanitary environment. I spent half my time there racking other peoples equipment so I could use the machines/barbells, racking dumbbells, and picking up paper towels and water bottles, that were laying around the floor. I was hugely disappointed back to 24 it is hopefully that assistant manager isnt there for long.

The gym I should be training at is called Detroit Barbell. It's basicly a garage gym but it's a powerlifting gym. There are some big and strong guys there. I've heard a story about one of the owners training a pro hockey player there and kicking him out for being too much of a nancy. He didn't think he was training hard enough, and just like that, money out the door. The place is a dump like you described. You can't walk to the back of the gym without almost tripping on something every other step. That was my big turn off. If I paid for a year up front I get a key and can go whenever I want but the place is pure chaos.

weightsb4dates
11-17-14, 11:15 pm
The gym I should be training at is called Detroit Barbell. It's basicly a garage gym but it's a powerlifting gym. There are some big and strong guys there. I've heard a story about one of the owners training a pro hockey player there and kicking him out for being too much of a nancy. He didn't think he was training hard enough, and just like that, money out the door. The place is a dump like you described. You can't walk to the back of the gym without almost tripping on something every other step. That was my big turn off. If I paid for a year up front I get a key and can go whenever I want but the place is pure chaos.i really liked the gritty hardcore feel of this gym i think it would be awsome and i intend to go back in 4 months when hes done rennovating if thats actually what hes doing. however as it is it was just unmaintained, the locker room smelled like urine and mildew, and was very dim, equipment was broken, and i think i mentioned in an earlier post that i spent about 15 minutes racking plates just so i could move around without stepping on things.
talking to one of the members he informed me the place sold in january and going down hill fast. the gentleman i dealt with on saturday was very pushy and used-car-salesman-ish, but i brushed it off because i was in a bad mood. but come to think of it he reminded me of a boss my girlfriend had about 3 years ago who was "rennovating" a tanning salon where she was working as manager. he was moving beds out of rooms to have the rooms redone, but slowly one by one the beds were not returning, come to find out he was slowly liquidating and telling all of the staff he was rennovating, until one day my gf showed up to work to a sign on the door. i saw major potential for this exact scenario at this gym. now today i went back in to cancel and talked to another employee who was the manager he seemed a little more legit, much more laid back and easier going, if i would have spoken to him initially i probably would have felt alot better about the place. my grandfather always says the difference between rape and rapture is salemanship, and that may have been the case here. but like i said i will go back in a few months, and see how its doing after the remodel, hopefully they will get the equipment fixed, and clean it up a bit. Its right down the street and i didnt leave on bad terms i just told him that after coming in and training it wasn't a fit for my particular training style. i had drafted a cancelaton letter for my girlfriend and i, and there is a law called cooling off period, where within three days of signing contract you may legally breach and be refunded fully, so i dont have any hard feelings especially after the guy i dealt with today was really cool about the whole thing, i just think me and the owner would not have hit it off, i dont do too well with really pushy salesmen.
im kind of bummed about the whole thing actually tho because i was excited to train in a new gym, with different equipment, and potentially new training partners, and growth. i filmed a few short clips on sunday while workin out there they will be in wednesdays video.

any ways sorry for the wall of text, that decline french press we spoke about a few weeks ago? I included it in the arm day video i posted this morning, if your interested.

weightsb4dates
11-19-14, 11:11 am
Whats up guys forgot to report in yesterday with my arm day so here it is, i cant remember weights and sets exactly so im going to just put rep ranged on most of the stuff:

Arm day 11/18/14
Seated db curl
17.5
32.5
45
55/32.5 standing to fail
Over head tri extension single db
17.5
17.5
25
32.5

O bar curl narrow grip
65x15
95x12
95x12
115x10/65xfail
Dip- head up + lock out for tris
Bwx20
Bw+45x15
Bw+45x14
Bw+90x10/bwxfail

V grip push down
12-15 reps 3 sets
Seated cable curl (elbows on knees)
8-10 3 sets

High fdb curl (knees)
3 sets
10-12 reps per set
Close grip push up
3 sets to fail

Rope crunch
4x20
Bb reverse curl
45 lbs
Wrist curl pronated
45 lbs standing

weight was i think 216, didnt put it down but im pretty sure it was.
-------------------------------------------------------------------------------------------------------------

LEG DAY November 19, 2014

Seated leg curl together
30x20
50x15
50x15

Leg extension together
40x20
55x15
70x15

Hack squats face in
2ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx7
5 45's+25 psx7<-- maybe pr
6ppsx4/3ppsx5 <-- pr

Lying leg curl
2 sets 20 reps heavy stretching

Butt blaster single leg
15
15
10 heavy

didnt weigh in today, keep getting a really wierd blaoting feeling in my stomache not really bloating but i feel like there is air in my stomach when i do a vacuum or something its kind of painful, this is not usual. its almost like im too dehydrated or something.

Felt like a complete fkin animal, kept replaying this quote in my head while on the hack squats specifically the last part (saw it posted by a few Animal athletes, but i think #GOHARD made the meme with the quote on it):


"There ain't
no motherfucking BACK-UP PLAN
For cats like you...
NO FALLBACK POSITION.
You can't just wake up one morning
and decide to be an accountant or sell insurance.
THIS is what you are,
WHAT YOU WERE BORN TO BE,
Billy Moran.
And PLAN B IS DIE TRYING."
-Self-Employed J

Cellardweller
11-19-14, 1:50 pm
That's some impressive weight on the hack.

weightsb4dates
11-19-14, 4:46 pm
That's some impressive weight on the hack.
thanks man. i got those last 2 sets+ the drop set on camera too im stoked!

I feel like my legs still have most of the strength i had before the cut, but my lower back is really lacking, i need to do some isolation work, and probably go to a chiropractor, it just feels compressed, and achey all the time, for the last week or two. probably that horrible form i forced pulling the 405 set in my second back day video.

speaking of which i may just start putting raw footage in this thread, before using it in a video. i like that style of video alot, just raw gym footage.

weightsb4dates
11-20-14, 11:46 am
Modified RPE scale:
(idea taken from Dopamine72's log at bb.com)
i will be using the rpe scale from here on out but a modified version i modified not only to fit maxes or single rep sets but to rate sets i will only rate 1-5.
5: Hard as fuck, barely doable, trembling, straining, blood shot eyes bulging out of my face
4: Hard definately not any more reps, but not struggling as hard as i was at a 10
3: Still no more possible reps, but went up smooth on last rep.
2: Likely would have been able to get one more, or the same amount of with a little bit more weight
1: Easy Squeezy, if you see this, it should not be on a last set or max attempt.

Cellardweller
11-20-14, 1:33 pm
Modified RPE scale:
(idea taken from Dopamine72's log at bb.com)
i will be using the rpe scale from here on out but a modified version i modified not only to fit maxes or single rep sets but to rate sets i will only rate 1-5.
5: Hard as fuck, barely doable, trembling, straining, blood shot eyes bulging out of my face
4: Hard definately not any more reps, but not struggling as hard as i was at a 10
3: Still no more possible reps, but went up smooth on last rep.
2: Likely would have been able to get one more, or the same amount of with a little bit more weight
1: Easy Squeezy, if you see this, it should not be on a last set or max attempt.

Interesting ...

weightsb4dates
11-20-14, 6:15 pm
Interesting ...

i was confused at first as to what it was i saw all these numbers next to heavy sets, but after he explained it, it made it made sense to me and i figured i would steal that to rate my sets, i think it was intended for 1 rep sets and maxes, but i dnt do those often so i modified it to fit my training style.

weightsb4dates
11-21-14, 10:26 am
Friday!

man this week flew by. killed a chest workout this morning, bulk is going well strength is going back up, as is weight.

Chest/traps

Incline flyes
12.5x20
20x15
32.5x12
32.5x10
Superset w/
Db shrugs
45x20
60x15
75x15
95x12

Flat barbell bench
135x15
225x12
245x8
275x6
315x2 (2.5) +1 forced rep

Incline db press
60x15
80x15 (1)
125x2/100x2 (jumped up too quick from 80 lbs to 125, and after struggling too get the first one up my balance was gone, I immediately dropped to 100lb dbs, but chest was fatigued from the 125s and struggling)

Hammer strength incline press (per side)
70x12
90x10
115x7

Smith shrugs
135x15 front and rear
225x15 front and rear
405x10/315xfail/225xfail/135xfail front only

Weight 216.5
body fat is definately increasing im probably at about 13-14% i hope i can keep it where its at as i think it would be really difficult to cut from a much higher % and maintain my mass. have been waking up with a wierd feeling in my stomache like its full of air or something and it hurts to do stomache vacuums, i think i may be drinking too much water before bed maybe idk, but i need to figure it out because its super uncomfortable.

was running a bit late so didnt get a chance to do any cardio post workout, but i did my normal walk this morning. it was raining lightly so i changed my route and just walked the perimeter of my complex a few times, so that if it started pouring i could get the dog inside before he was soaked (Long hair dog problems).

Hope every one has a great weekend.

Cellardweller
11-22-14, 2:15 pm
Did the leg press drop set today. I think my next deload week I'll skip squats and just do leg press. I have it in my head now to build up to 8pps on the LP, do the drop, then build back up to 8pps and do another drop. Sounds like fun times.

weightsb4dates
11-23-14, 7:51 pm
Did the leg press drop set today. I think my next deload week I'll skip squats and just do leg press. I have it in my head now to build up to 8pps on the LP, do the drop, then build back up to 8pps and do another drop. Sounds like fun times.
Nice, that sounds like it might be supersetted with a couple sets of puking if performed to complete failure haha. That is some serious work to say the least, but its doable and sounds like it could net some benefits for sure. I'll keep a look out for it in your log.

weightsb4dates
11-23-14, 8:12 pm
whats up guys?

crazy busy this weekend, had a irthday celebration eysterday which actually we ended up just calling "freinds giving" and we had all of our buddies over and my girl friend made a turkey and some of her friends made side dishes it was a good time but the prep and cean up for everyone coming over had us busy all day, no time to log yesterday back day so here it is:

Saturday November 22, 2014

Back/bis/abs

Chin ups
Bwx15
25x12
25x10
45x6

Bent over rows
135x20
225x12
275x10
275x8/135xfail

Reverse grip pull down
65x15
85x15
95x10
115x8

Db row
80x15
105x15
120x15 (no heavier dbs, so could get the 125 from last week)

Hammer curls
32.5x12 seated
45x12 seated
50x10 seated/standing hybrid
60x8 standing

Cable row curl
65
85
95
95

Bench crunch
4 sets to fail

No weigh in trained at different location (still 24) than normal. that different scale doesn't match so didn't even try.

End 10 mins cardio walking

------------------------------------------------------------------------------------------------------------------------------------

Today

November 23rd, 2014

Side laterals seated
15x20
15x15
15x15
30x8

Db military press
40x20
70x15
85x15
100x10+1 forced (spottar barley tapped my elbows to push it up on last rep, but i defianetly wasnt gettin it my self) <--maybe pr

Reverse pec Dec flyes
60x15
60x12
90x10

Standing ohp
45x15
95x15
135x12
135x8 (with resistance band yellow)
185x2+1 forced (this one shouldnt have been so hard, first two went up easy, just lost my balance, got it on video)/135xfail

Rear laterals on an incline bench
17.5x15
17.5x12
17.5x10 /10xfail

V grip push down
3 sets 90 lbs to fail

Tri kick back
15x12
25x10
30x8

Bb shrug rear
225x15
315x12 straps on
405x10/315xfail/225xwide fail

Calve raise seated
4 sets heavy to failure
115
115
160
185/160/115

Weight 220.00
10 mins walking cardio

Had pre thanks giving aka friends giving yesterday so weight increase is probably due to extreme carb and sodium intake yesterday. I ate way too much, but it is what it is.

tomorrow is a rest day, and then im going to train every day until next monday no days off because i have thank giving and my birthday this week so there will be moore than the usual one cheat meal a eek consumes. im guessing an excess of anywhere from 6-10k calories by next monday with all of the festivities, so i might as well put those to use, and mentally i will feel better and not stress about it as much.

weightsb4dates
11-25-14, 11:13 am
Whats up guys, as far as I'm concerned today might as well be Thursday, 4 day weekend incoming for thanksgiving.

Any ways, because thanksgiving is almost here and i will be intaking somewhere between 6-10k calories, i decided to just train every day this week. therefore i bumped arms back a day, as well as legs so that i can do legs on thursday and reap all kinds of gains.

Thus making today available for a second shoulder day, which i focused really on side and rear delts, with pulls, and raises more than presses:

Heres the work:
Delts/Traps/Abs

Cable Side lateral
20x15 4 sets

Barbell shrugs Close grip/wide grip superset
135x15
225x15
315x10

Seated db shrugs
55x20
55x20
70x15

Rear laterals
12.5x20
17.5x15
20x15

Face pulls
40x15
40x15
60x10

Face in machine press NOT plate loaded
70x12
70x12
90x10/70xfail

Bench crunch
4 sets 15 reps

weight 220.00

10 minutes cardio post workout

Cellardweller
11-25-14, 2:29 pm
Ever try doing tag-a-longs? Where you take a set of light DBs with you all day and superset laterals with everything you do in one session.

weightsb4dates
11-25-14, 3:16 pm
Ever try doing tag-a-longs? Where you take a set of light DBs with you all day and superset laterals with everything you do in one session.

nope, sounds like something i would be into as i like to superset them with other lifts anyways, im doing this on friday with chest day, i think that would work together quite well actually. new idea = new motivation im ready for this

weightsb4dates
11-26-14, 11:03 am
Whats up guys,

One more day of work this week for me, standard morning routine cardio + meal one
and
Arm Day

Strait bar push down
s/s
Bb curl
45
65
95
115

Dip
Bw
+45
+70
+90x12 <--pr
s/s
Db curl
32.5
45
55
65/40

Hammer curl
22.5
32.5
40
s/s
Over head tricep extension
22.5x3sets

Preacher machine
Light
Heavy
Heavy
s/s
Dip machine
Light
Heavy
Heavy

weight 220.00

15 minutes cardio

weightsb4dates
11-28-14, 8:04 pm
Whats up guys hope every one had a great thanksgiving. yesterday was crazy busy for me had thanks giving stuff to deal with and i turned 24 so had some bday shenanigans to attend as well.

anyways it was leg day, i hurt my back which has been bothering me but heres the work any ways:

Legs

Extensions and lying curls
3 sets of 12-15

Squats
135x10
225x12
315x10
365x1 lower back hurt (not back pumps, but nerve/joint)

The rest if the work out was me trying to stretch back out

Hack squat
just one set while waiting for leg press
3ppsx10

Leg press
5ppsx10
3 sets

Seated calve raise
140x15
165x15
190xfail/165xfail/140xfail/90xfail
Superset with
Single calve raise
bwxfail

weight 220.5

------------------------------------------------------------------------------------------------------------------------------

Friday November 28th

Today i had the day off since yesterday was thanksgiving. i also went ahead and consumed at least 8k calories yesterday through out the day, so i was feelin crazy bloated today. back is still in pain but not as bad as it was yesterday. i will be contacting a chiropractor com e money and hopefully get this thing realigned or what evers wrong with it.

any ways i hit chest today as i have been on fridays, again i improved the workout and it was pretty sickening, heres the work:

Chest

Incline flyes
12.5x20
25x15
32.5x12
32.5x12

Incline Barbell Bp
135x15
185x12
225x10
255x6
275x3+1 forced rep spotter acted a little prematurely not sure if I would have been able to get it either way tho.
Drop to 135x10 paused

The rest of the session I supersetted everything with side lateral raises 10lb dbsx12 reps
i got this idea from Cellardweller i believe he called them tag alongs, thanks man

Decline hammer strength press
1ppsx12
2ppsx12
2ppsx10
3ppsx7/2ppsxfail/1ppsxfail

Cable flyes
45x15
55x15
75x8/45xfail

Reverse pec dec for rear delts
60x12
60x12
90x10/40xfail

Weight 223.625

had a great chest day these are the highest weights i have been able to shift in a long time, im finally puttin some more weight on and strength is going up.

Cellardweller
11-29-14, 1:04 pm
I believe the tag a longs are a G Diesel invention.