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manofsteel1385
PostPosted: Thu Mar 05, 2009 3:07 pm 
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Ok guys this name and this journal is staying. Although my workouts have changed since I can't really do the gym thing it will be more geared like peters workouts although I hope I don't have to hit tires with sledgehammers. Well I'm going to workout looking forward to the critique.
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manofsteel1385
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PostPosted: Thu Mar 05, 2009 6:59 pm 
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Pre workout meal was a bologna and cheese sandwich with a glass of milk. Calorie intake was around 710 calories. Crazy a sandwich and a glass of milk comes to that makes me wonder what I eat in a day. My workouts are very not weight related or not my typical workouts. They are as follows

Wide grip weighted pullups with a cynder block and rope
1x6
1x4 dropped the cynder block because reps weren't as high as I wanted
1x6
1x6

also I alternated sets with the supine grip weighted pull ups and after two sets I dropped the cynder block as well



Supine grip weighted pull ups
1x8
1x6 then i dropped the weight
1x7
1x8

Handstand push ups
1x15
1x12
1x10

Variation clap push ups
1x8
1x8
1x8

Weighted lunges
1x2 plates each side 12 reps one way 12 back
1x3 plates each side 10 reps one way 10 back
1x4 plates each side 8 reps one way 8 back

Bent over barbell rows
1x12 3 plates each side
1x12 4 plates each side
1x10 5 plates each side
1x10 5 plates each side

Curls barbell
1x8 3 plates each side
1x8 3 plates each side
1x8 3 plates each side

Shrugs
1x15 reps 5 plates each side
1x12 reps 5 plates each side
1x12 reps 5 plates each side

21's
1 set 21 reps with two plates on each side

Weighted dips on my homemade wooden dip bar
1x12 reps with cynder block and rope
1x12 reps
1x12 reps

Not sure how much these plates weigh cause they are from an old resistance weight training machine little black things I'm not sure but when I find the weight out I'll have numbers instead of plates btw the bar is a non olympic bar weighing at most 25 lbs one of those thin starter bars.
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manofsteel1385
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PostPosted: Fri Mar 06, 2009 9:27 am 
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manofsteel1385 wrote:
Pre workout meal was a bologna and cheese sandwich with a glass of milk. Calorie intake was around 710 calories. Crazy a sandwich and a glass of milk comes to that makes me wonder what I eat in a day. My workouts are very not weight related or not my typical workouts. They are as follows

Wide grip weighted pullups with a cynder block and rope
1x6
1x4 dropped the cynder block because reps weren't as high as I wanted
1x6
1x6

also I alternated sets with the supine grip weighted pull ups and after two sets I dropped the cynder block as well



Supine grip weighted pull ups
1x8
1x6 then i dropped the weight
1x7
1x8

Handstand push ups
1x15
1x12
1x10

Variation clap push ups
1x8
1x8
1x8

Weighted lunges
1x2 plates each side 12 reps one way 12 back
1x3 plates each side 10 reps one way 10 back
1x4 plates each side 8 reps one way 8 back

Bent over barbell rows
1x12 3 plates each side
1x12 4 plates each side
1x10 5 plates each side
1x10 5 plates each side

Curls barbell
1x8 3 plates each side
1x8 3 plates each side
1x8 3 plates each side

Shrugs
1x15 reps 5 plates each side
1x12 reps 5 plates each side
1x12 reps 5 plates each side

21's
1 set 21 reps with two plates on each side

Weighted dips on my homemade wooden dip bar
1x12 reps with cynder block and rope
1x12 reps
1x12 reps

Not sure how much these plates weigh cause they are from an old resistance weight training machine little black things I'm not sure but when I find the weight out I'll have numbers instead of plates btw the bar is a non olympic bar weighing at most 25 lbs one of those thin starter bars.


Ok so I got the amount of weight for both the cynder block and the "plates" I was using. I'm going to edit it and repost as follows. Heres the stuff I did yesterday with the actual weight.

Pre workout meal was a bologna and cheese sandwich with a glass of milk. Calorie intake was around 710 calories. Crazy a sandwich and a glass of milk comes to that makes me wonder what I eat in a day. My workouts are very not weight related or not my typical workouts. They are as follows

Wide grip weighted pullups with 30lb weight and rope
1x6
1x4 dropped the cynder block because reps weren't as high as I wanted
1x6
1x6

also I alternated sets with the supine grip weighted pull ups and after two sets I dropped the cynder block as well



Supine grip weighted pull ups
1x8
1x6 then i dropped the weight
1x7
1x8

Handstand push ups
1x15
1x12
1x10

Variation clap push ups
1x8
1x8
1x8

Weighted lunges
1x 80lbs 12 reps one way 12 back
1x 110lbs10 reps one way 10 back
1x 140lbs 8 reps one way 8 back

Bent over barbell rows
1x12 120lbs
1x12 140lbs
1x10 170lbs
1x10 170lbs

Curls barbell
1x8 110lbs
1x8 110lbs
1x8 110lbs

Shrugs
1x15 170lbs
1x12 170lbs
1x12 170 lbs

21's Done with the barbell
1 set 21 80lbs

Weighted dips on my homemade wooden dip bar
1x12 reps with 30 lb cynder block and rope
1x12 reps
1x12 reps
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manofsteel1385
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PostPosted: Fri Mar 06, 2009 7:43 pm 
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Today wasn't much of a lifting day more of a slow cardio and then a sprinting type cardio.

I went jogging with my gf in the trails its fun she's fairly new to jogging so it kicks her a$$ but sugar sand is really rough on you. She actually had me run today! haha So we ran about 2 miles on the back trails and well long story short it was good.

Also when we got back i did some leg raises on my dip bars 3 sets of 15 reps and then I did some forearm work 2 sets 8 reps of 80 lbs for my flexors extensors def weren't strong enough to hit that weight.

After all that my gf was my qb as I ran sprints and she threw me the football. I felt slow as hell cause she overthrew me on several attempts but I still ran and got some good sprint work in all in all my gf motivates ME!! haha good stuff I'll post when I do more guys.

John
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manofsteel1385
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PostPosted: Tue Mar 10, 2009 6:43 pm 
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Ok guys switched it up a little I'm not doing full body workouts daily anymore what I'm going to is like upper lower split. I did bi's and back today. Tomorrow I'll do what little legs I can do then tris and shoulders etc my workout today as is follows... also I have videos and I'll post them if anyone is interested....

Biceps And back

Barbell Curls

3x10 110 lbs<--- new personal best Hit the curls fresh no pull ups first

21"s With the barbell

2x21's with 80 lbs def my personal best on that work out at well

Barbell Bent Over rows

1x12 140 lbs
1x10 170 lbs
1x10 170 lbs

Upright Rows

1x10 110 lbs had my hands too close and felt pain in my delts...wierd
1x8 110 lbs spread my hands a bit and no more delt or rotator cuff pain
1x8 110 lbs

Wide grip over hand pull ups

1x8 body weight biceps were beat already one set only :( my poor lats lol

supine grip pull ups

1x10 body weight my biceps were beat so was my back....

I'll be switching out up right rows with shrugs every other workout and also switching the order i lift for example today was biceps first back later next time it will be pull ups first bis later....

here's the video links of my workouts....

http://vids.myspace.com/index.cfm?fusea ... d=53805919 <--- thats the bicep curls

http://vids.myspace.com/index.cfm?fusea ... d=53807992 <---This is me shrugging and being creative lol

http://vids.myspace.com/index.cfm?fusea ... d=53804847 <---This is me doing an arnold impersonation and doing weighted lunges with 170 lbs awesome stuff

http://vids.myspace.com/index.cfm?fusea ... d=53803950 <---This is me doing weighted dips and dying lol

I dont expect people to really view these videos but I enjoy making them. It's fun.


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manofsteel1385
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PostPosted: Wed Mar 11, 2009 6:08 pm 
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Ok today was shoulders and triceps and chest day talk about fun

I had to add an additional cinder block for my dips it was a pain in the a$$ due to the fact putting rope through two cinder blocks made them separate while doing the dips. Also the weight made the rope come undone and drop to the ground which really pi$$ed me off. lol I now have two cinder blocks that i use as my dip weight held on with my dip belt aka rope and i have bungee cords keeping them together so they dont separate through the movement!

Hand stand push ups on cinder blocks for added ROM

1x10 reps bw
1x9 reps bw
1x8 reps bw

Dips with weighted dip belt additional 60 lbs

1x15
1x12
1x12

John Corless Clap Push up Variation
I hope soon I can do more than 8 reps!!!!

1x8
1x8
1x8

that was it today but def a good workout! soon ill be at a gym called melodies.... very small gym but im sure i can grunt there!! haha cant wait
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manofsteel1385
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PostPosted: Tue Mar 31, 2009 2:15 pm 
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It is on Like Donkey Kong!

Went to the new gym yesterday and I had a great workout although certain aspects of the workout were disappointing it was still a great day at the gym and I felt I put some quality lifting in and well I'm motivated to get there five days a week. I'll be doing legs twice weekly Mon and Fri and alternating my lifting sequence. Mon I"ll do heavy dead lifts and deep light weighted squats and Fri I'll do heavy squats and light dead lifts. Here's my workout for yesterday and later today I'll post the workout for today.



Dead lift

1x10 reps 300 lbs my grip went so i had to set it down... it's been awhile
1x5 reps 320 lbs very disappointed with my grip so i dropped the weight and then I hit it really hard aiming for a lot more reps
1x12 225 lbs legs were rubbery at the end of that set not bad :)

Deep squats

1x15 reps 225 lbs
1x12 reps 245 lbs
1x10 reps 265 lbs wow my legs at this point are feeling it

Dumbbell lunges

1x8 <-> 45 lb d-bells
1x8 <-> 55 lb d-bells
1x8 <-> 65 lb d-bells <--- almost had my legs give out twice lol

Calf raises on leg press machine

1x12 reps 180 lbs
each rep at the top of extension made my calves cramp up i kept thinking if i pushed through the workout the cramping would stop nope.....12 reps twelve cramps that was it for me

Good thing about this gym is you can buy whey protein drinks and have them make it for you right there! so for three bucks I got a peanut butter chocolate whey protein drink. I was so beat walking out the doors of the gym down the slanted parking lot my quads almost gave out... ha ha pretty good workout but i want to do complete dead lift sets and not have my grip go out. I guess I have something ELSE to work on now lol. awesome day.
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manofsteel1385
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PostPosted: Thu Apr 02, 2009 4:20 pm 
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Back and biceps

Wide grip Pull ups

1x10
1x6
1x5

Supine grip pull ups

1x8
1x6
1x6

Upright Rows on the smith machine

1x12 65 lbs
1x10 75 lbs
1x8 80 lbs

D-bell Bent over rows

1x12 60 lb d-bells
1x10 65 lb d-bells
1x8 70 lb d-bells


Shrugs

1x15 185 lbs
1x12 235 lbs

Alternating D-bell curls

1x3 50 lb d-bell biceps were dead at this point
1x12 40 lb d-bells
1x8 35 lb d-bells

21's

1x21 20 lb d-bells

did it twice
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manofsteel1385
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PostPosted: Thu Apr 02, 2009 4:30 pm 
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Location: Syracuse NY
April 1st 2009

Chest and triceps

Incline D-bell bench press

1x12 60 lb d-bells
1x10 65 lb d-bells
1x8 70 lb d-bells

Decline d-bell press

1x12 55 lb d-bells
1x10 60 lb d-bells
1x8 65 lb d-bells

Skull Crushers

1x12 95 lbs
1x10 105 lbs 2 barely spotted reps ... perfect
1x6 115 lbs 2 barely spotted reps ... Fin amazing

Cable Cross unders

1x12 reps 65 lbs
1x12 reps 50 lbs
1x12 reps 50 lbs

Rope press downs

1x12 80 lbs
1x10 100 lbs
1x8 120 lbs

Dips

1x12
1x8
1x6
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manofsteel1385
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PostPosted: Thu Apr 02, 2009 9:14 pm 
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Traps and shoulders April 2nd 2009

Behind the Neck press on smith

1x12 105 lbs
1x9 115 lbs
1x5 115 lbs <---- Need to change up workout so I'm more fresh will work on that as soon as I post this.

Arnold D-bell presses

1x10 35 lb d-bells
1x6 40 lbs d-bells
1x6 40 lb d-bells

Upright Rows on smith

1x10 65 lbs
1x8 65 lbs
1x8 65 lbs
1x8 75 lbs

Cable lateral delt raises

1x8 30 lbs
1x8 30 lbs
1x8 30 lbs

Cable front Delt raises

3x10 20 lbs

Will add in reverse butterflies with the cabbles to hit posterior delts next week completely forgot about them. Tomorrow I'll be introducing leg workouts to my already pretty freaking jacked workout partner. Quality over quantity when it comes to bodybuilding right guys? hahaha Taking pics and video tomorrow of me squatting should be amazing... corless out.
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manofsteel1385
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PostPosted: Mon Apr 06, 2009 8:29 pm 
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Location: Syracuse NY
Chest and triceps

D-bell flat bench press

1x12 60 lb dbells
1x10 70 lb dbells
1x10 80 lb dbells
1x8 90 lb dbells

Dbell butterflies

1x12 40 lb dbells
1x10 50 lb dbells
1x8 50 lb dbells
1x12 35 lb dbells

Hammer strength machine

1x12 180 lbs
1x6 270 lbs
1x9 180 lbs
1x9 180 lbs

Cable cross overs

1x12 50 lbs
1x8 50 lbs
1x15 40 lbs

Tricep rope pressdowns

1x15 70 lbs
1x10 90 lbs
1x8 100 lbs
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manofsteel1385
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PostPosted: Thu Apr 09, 2009 7:08 pm 
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April 7th legs day

Dead lifts

1x8 300 lbs
1x12 225 lbs
1x10 225 lbs

deep squats

1x12 225 lbs
1x10 245 lbs
1x8 275 lbs

Calf raises

1x15 150 lbs
1x12 200 lbs
1x10 220 lbs

Leg Extensions

1x12 100 lbs
1x12 110 lbs
1x10 120 lbs
1x12 130 lbs
1x12 50 lbs[/u]
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manofsteel1385
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PostPosted: Thu Apr 09, 2009 7:13 pm 
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april 6th chest and triceps day

Dbell flat bench press

1x12 60 lb d-bells
1x10 70 lb d-bells
1x10 80 lb d-bells
1x8 90 lb d-bells

D-bell Butterflies

1x12 40 lb d-bells
1x10 50 lb d-bells
1x8 50 lb d-bells
1x12 35 lb d-bells

Hammer strength

1x12 180 lbs
1x6 270 lbs
1x9 180 lbs
1x9 180 lbs

Cable cross overs

1x12 50 lbs
1x8 50 lbs
1x15 40 lbs

Rope pressdowns

1x15 70 lbs
1x10 90 lbs
1x8 100 lbs
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manofsteel1385
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PostPosted: Thu Apr 09, 2009 7:18 pm 
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april 8th back and biceps

wide grip lat pull downs

1x12 140 lbs
1x10 150 lbs
1x8 140 lbs
1x12 120 lbs

D-bell bent over rows

1x12 70 lb d-bells
1x10 75 lb d-bells
1x8 80 lb d-bells
1x15 60 lb d-bells

Seated rows

1x12 135 lbs
1x10 150 lbs
1x8 165 lbs
1x20 105 lbs

Preacher Curls

1x10 75 lbs
1x8 85 lbs 2 spotted reps
1x6 95 lbs
1x6 75 lbs

Close grip Pull downs

1x12 110 lbs
1x10 110 lbs
1x15 90 lbs

21's

1x21's 20 lb d-bell
1x21's 25 lb d-bell
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manofsteel1385
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PostPosted: Thu Apr 09, 2009 7:26 pm 
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Location: Syracuse NY
april 9th Traps and shoulders

Upright rows

1x12 65 lbs
1x10 85 lbs
1x8 95 lbs
1x6 105 lbs
1x8 95 lbs

Behind the neck press

1x10 95 lbs
1x8 115 lbs
1x5 125 lbs
1x4 145 lbs

Military press

1x5 115 lbs
1x8 125 lbs
1x4 135 lbs
1x13 95 lbs

Reverse Butterflies

1x12 20 lbs
1x8 20 lbs
1x10 20 lbs

Shrugs

1x12 100 lb d-bells
1x12 100 lb d-bells
1x12 90 lb d-bells
1x8 85 lb d-bells

Seated overhead press machine

1x15 140 lbs
1x12 140 lbs
1x11 140 lbs
1x9 140 lbs
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