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PostPosted: Tue Jun 30, 2009 5:49 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
110 10 reps
140 07
180 05
210 05
230 04
230 03
230 04

DB BOR
50 10 reps
60 06
70 05
80 05

Pulldowns
070 10 reps
080 07
090 06
100 06

Shrugs
160 15 reps
210 11

Curls
080 08
090 06
100 05

Incline Leg/Hip Raise
2 sets 15/13

Notes: Start 4:30/5:25 Finish----Metallica-Death Magnetic----Changed weight progression on DL's too....big difference. 230 doesn't feel like a tank anymore....lol. I'll be doing ab work once a week, and will alternate situps and leg/hip raises. I'm torn on whether or not to do them more often...

A bit on diet.....I have been stuck at 189 lbs for over a month. I'm wondering how long this "valley" will last. I started at over 200lb, so some weight loss was expected, but seems a long time to sit in one place. I did do my monthly measurements this morning, and I lost 1 1/2 on my stomach and various 1/2 inches elsewhere like thighs, glutes. So I am losing fat. A couple weeks ago I bumped my calories up to 3000, added more protein...weight still the same. Am I worrying too much? Will the valley end soon?

/worry

"How can I be lost, If I've got nowhere to go?
Search for seas of gold, how come its got so cold?
How can I be lost? In remembrance I relive.
So how can I blame you, when it's me I can't forgive?"---The Unforgiven III


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 Post subject:
PostPosted: Thu Jul 02, 2009 5:31 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 10 reps
080 08
130 06
160 05
190 03
190 03
190 02

Calf Raise
170 15 reps
210 11

Bench Press
100 10 reps
130 06
160 05
190 03
190 03
190 02

Incline DB BP
45 08 reps
55 08
65 05

Pushdowns
60 08 reps
75 08
90 05

Leg Extensions
085 10 reps
120 10 reps

Notes: Start 4:24/5:17 Finish----Metallica-Death Magnetic (love this album)----Ho Hum.....today was the day to go up on squats, but 190 felt terrible today...so I stayed put. I think I have hit a brick wall on weight progression.....seems there is little progress these days.....


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 Post subject:
PostPosted: Mon Jul 06, 2009 6:29 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
110 10 reps
150 06
190 05
230 05
230 05
230 04
250 02

DB BOR
50 10 reps
60 06
70 06
80 05

Pulldowns
080 10 reps
090 08
100 06
110 06

Shurgs
170 15 reps
220 10

Curls (EZ)
080 08 reps
090 06
100 05

Decline Situps w/15lb
2 sets 15/15

Notes: Start 5:04/6:02 Finish----Metallica-Master of Puppets----Took the holiday weekend off from exercise....and ate bread, apple pie, hot dogs, pizza, calzones, etc and drank lots of alcohol. Crazy....lol. Feels good to workout again...you know, to sweat out all that evil. :wink: I got rid of another warmup set on DL's and BAM!....almost got 3 full sets of 5 at my work weight! And got a couple reps at a new high of 250! Woot! I guess I was wearing myself out with warmups.....who knew. I also decided to go ahead and do ab work each pull day....alternating between situps and leg/hip raises.

"Welcome to where time stands still
No one leaves and no one will
Moon is full, Never seems to change
Just labeled mentally deranged."----Welcome Home (Sanitarium)- One of my all time Metallica faves....used to jam with a couple guys in high school...we liked this song.


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 Post subject:
PostPosted: Wed Jul 08, 2009 5:07 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 10 reps
095 08
135 06
165 05
190 04
190 04
190 04

Calf Raise
175 15 reps
205 13

Bench Press
095 10 reps
135 07
165 05
190 05
190 05
190 05

Military Press
090 10 reps
100 10
110 07

Pushdowns
60 08 reps
75 07
90 06

Leg Extension
085 10 reps
130 10

Notes: Start 3:21/4:34 Finish----Matrix Soundtrack/Metallica-Ride the Lightning----Uh...what happened? Am I possessed today? What's with energy and strength? Wow! Could it be all the eating I have been doing? Or the rest from lack of work? Or the double shot of espresso in my preworkout shake? Or maybe my new Oly bar and weights? Longer rest between sets? Oh I know...its the chalk I bought yesterday...lol. Everything felt light today....everything. BP especially...3X5 @ 190? :grin: Squats 3X4 @ 190? :grin: I will keep up what I have been doing with my diet...amazing what more fuel has done. I will be adding to everything next workout. :ex:

This workout was extremely long due to new math with the Oly weights. I kept rechecking....thinking I had the math wrong. Bar does weigh 55 lbs right? .......................joking! haha

"No one but me can save myself, but it's too late
Now I can't think, think why I should even try"----Fade to Black-This song takes me back to days that I now know weren't cool and aren't proud of. Man some of these songs are dark......they do rock though. *insert headbanging emoticon here*


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 Post subject:
PostPosted: Fri Jul 10, 2009 6:39 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
115 10 reps
155 07
195 06
230 05
255 04
255 04

DB BOR
50 10 reps
60 07
70 05
80 05

Pulldowns
080 10 reps
100 06
110 06
120 05

Shrugs
185 15 reps
235 10

Curls (straight)
080 10 reps
090 07
100 07

Leg/Hip Raise
2 sets 15/15

Notes: Start 5:11/6:11 Finish----Pantera-Vulgar Display of Power----Well f@ck me....my big workout a couple days ago was BS. I think I am a proud owner of a 35 lb O bar...not 45 lb. :roll: What a bunch of $h1t....I think I'll go to Sports Authority and bitch for a while....maybe get different bar out of them. If nothing else I can keep two 5 lb plates on the bar permanently......crap. What a buzzkill!

:evil:


-edited for clarity


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 Post subject:
PostPosted: Sun Jul 12, 2009 4:27 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 08 reps
135 06
185 05
205 03
205 03
205 02

Calf Raise
185 14 reps
225 10

Bench Press
095 10 reps
135 06
185 05
205 02
185 04

Incline DB BP
45 10 reps
55 08
65 07

Pushdowns
60 08
70 08
90 06

Leg Extension
090 10
140 10

Notes: Start 3:07/4:05 Finish----Matrix Soundtrack----Workouts seem to be pushing near the hour mark since I have been taking longer rests between sets. No big deal really, just running 10 mins longer than usual it seems. I am actually pushing the weights listed above....I compensated for the crap bar I bought....lol. Feels good to be over 200 on squats.....and I may rethink the advance to 205 on BP. BP's are feeling better and better with good form.....good stuff. I also playing with weight progression again....trying to get comfortable. I seem to be moving to working weight sooner......which has felt better than a bunch of warmups. We'll see.....



:grin:


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 Post subject:
PostPosted: Tue Jul 14, 2009 5:40 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
135 08 reps
185 06
225 05
255 05
255 04
255 03

DB BOR
50 10 reps
60 06
70 06
80 04

Pulldowns
080 08 reps
100 07
110 06
120 05

Shrugs
185 15 reps
245 09

Curls (straight)
080 08 reps
090 07
100 06

Decline Situp w/15lb
2 sets 15/15

Notes: Start 4:20/5:20 Finish----Metallica-Death Magnetic----DL's....good stuff. I'm sticking with this weight progression....feels good. Using alternating grip now, and used chalk today for the first time :smile: . Big leagues now boys...... :lol: . BOR's felt weak today, and I feel like I have gone stagnant here. New PW shake.....same two scoops of protein, minus the flax (I use it in the morning too, so I'll still be getting some), teaspoon cocoa, 1/2 cup fruit (blueberry, blackberry, raspberry, or strawberry) and now a serving of ON glyco maize..... There was a good post on t-nation about it....and a thread here about post workout carbs. We'll see how it works....woot!

Curls for president! :lol:


edited to add: I am also considering adding a lateral delt exercise again. Not looking at the upright row I used to do....my shoulders feel so good now, that I think the upright row was the biggest culprit. Soooo.....looking at a lateral raise at some point. My only concern is workout length.....already close to or at 60 mins.


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 Post subject:
PostPosted: Thu Jul 16, 2009 6:22 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 08 reps
135 06
185 05
205 03
205 03
205 03

Calf Raise
205 15 reps
255 10

Bench Press
095 10 reps
135 06
185 05
185 05
205 02
185 04

Military Press
095 08 reps
105 08
115 05

Pushdowns
60 08 reps
75 08
90 07

Leg Extensions
100 10 reps
150 10

Notes: Start 5:00/6:00 Finish----Hole-Live through this----I added another double shot of espresso right before working out....this in addition to the double shot I put in my pre workout shake. I don't think I'll be sleeping well tonight....lol. I was zinging pretty good.....I don't think my performance was any better.....just no slacking, or tiredness. Let's call it "motivated". Don't think I'll do it again though.....doesn't seem worth the lack of sleep. And what's with the psychological stomach knots that happen when I have 205 on the bar for squats.....jesus. It's only 20 lbs more than my previous set....which seems light....hmmm. Leg extensions....nice burn on todays sets.....man these torch my quads.....good stuff.

"I've got a blister from touching everything I see"----Softer Softest----Courtney Love....not the best lyrical artist....haha. I like the music though....and I like this line.


*edited to change band to Hole.


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 Post subject:
PostPosted: Sun Jul 19, 2009 5:29 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
135 08 reps
185 05
225 05
255 05
255 04
255 04

DB BOR
50 08 reps
60 08
70 06
80 06

Pulldowns
080 08 reps
100 08
110 08
120 07

Shrugs
185 15 reps
245 07

Curls (straight)
080 08 reps
090 08
100 07

Leg/Hip Raise
2 sets 15/13

Notes: Start 4:09/5:08 Finish----Bride of Chucky soundtrack----I said I wasn't going to overdo the caffiene again....but I did it anyway. I was feeling a bit sluggish today due to a heavy workload yesterday and my parents coming to town for a visit. Diet wasn't the best yesterday, and I managed to drink a bottle of wine with dinner and a nice cigar. Anyhow.....DL's feel good....I will be adding more weight soon. Same with pulldowns and curls. I will be lowering shrug weight....not enough reps and terrible form.

Also...I will be looking to make some dumbells longer than the standard length.....80lbs is the most I can fit on them. I might call the local steel place and get them made.....thoughts? Surely they wouldn't charge much....or I can make them myself....



:green:


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 Post subject:
PostPosted: Tue Jul 21, 2009 5:43 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 08 reps
135 05
185 05
205 03
205 03
205 02

Calf Raise
205 15 reps
255 11

Bench Press
095 08 reps
135 06
185 05
185 05
185 04
205 01 -----pinned on rep 2

Incline DB BP
50 08 reps
60 08
70 04

Pushdowns
65 08 reps
80 07
95 06

Leg Extensions
100 10 reps
150 10

Notes: Start 4:20/5:19 Finish----Soundgarden-SuperUnknown----Nothing too special about this workout.....EXCEPT GETTING PINNED ON BP! Holy $h1t.....and I had a hard time rolling 205 down my stomach.....hahaha. I should take a picture of the redness.....lmao! Crazy. I'd love to see a picture of my face when I knew that the 2nd rep just wasn't going to fv(k happen......probably something like this------> :eek:

:lol:

Funny thing is I knew I shouldn't do 205 this workout and really really shouldn't have attempted the second rep. Whatever.....the caffeine made me do it. :wink:

Rock on! :twisted:


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 Post subject:
PostPosted: Fri Jul 24, 2009 6:16 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
135 08 reps
185 06
225 05
255 05
255 05
255 05

DB BOR
50 08 reps
60 08
70 07
80 05

Pulldowns
080 08 reps
100 08
120 07
130 05

Shrugs
185 15 reps
225 09

Curls (straight)
080 08 reps
090 08
100 08

Decline Situps w/20lb
-------

Notes: Start 5:00/5:50 Finish----Stabbing Westward-Darkest Days----Woah....this workout has me exhausted.....almost threw up during DL's and pulldowns...lol. Unreal. DL's.....hit all reps on 255....yay! Probably won't go up next workout.....some back rounding on the last reps...but I got em in! I can feel every muscle worked today....freaky. Have I become one with the plate? haha

Time to lay down.....

Oh wait.....bank girl wants to go out.....hopefully not a crazy shooter night.....I gotta work tomorrow! :lol:


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 Post subject:
PostPosted: Sun Jul 26, 2009 5:08 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 08 reps
135 06
185 05
185 05
185 05
205 02

Calf Raise
205 15 reps
255 10

Bench Press
095 08
135 06
185 05
185 05
185 04
185 04

Military Press
095 08 reps
105 08
115 04

Pushdowns
65 08
80 07
95 06

Leg Extensions
100 10 reps
150 10

Notes: Start 3:46/4:46 Finish----Tribute to Pantera----Diet and sleep have been a problem the past couple days....went out and drank my face off (lol.....thanks nygmen....I have been saying that a lot lately), and stayed up almost until daylight Friday night.....damn. Saturday was spent watching movies on the couch with bank girl. :wink: Anynow...felt a tad weak today, so I stayed under the 200 lb mark on BP's. Actually felt better getting more reps in than pushing more weight for less reps.


Life is good boys.....life is good. :cool:


Edited to add: Been running into some people I haven't seen in many months....more compliments on my appearance. Pretty neat what you can accomplish in a short amount of time. Woot!


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 Post subject:
PostPosted: Tue Jul 28, 2009 6:08 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
135 08 reps
185 05
225 05
255 05
255 05

DB BOR
60 08 reps
70 08
80 07

Pulldowns
080 08 reps
100 08
120 07
130 06

Shrugs
185 15 reps
225 10

Curls (straight)
085 08
095 08
105 06

Decline Situps w/20#'s
2 sets 15/15

Notes: Start 4:56/5:50 Finish----Stabbing Westward-Darkest Days----My lower back was toast from two hard days at work, one night with little sleep, and one night of sleep on the couch :roll: .....so I cut out the last set of DL's, and a set off of BOR's. New high on curls, and added a bit more weight to situps.

Rock on!!!! :razz:


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 Post subject:
PostPosted: Thu Jul 30, 2009 7:13 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
BW 08 reps
135 05
185 05
185 05
185 04

Calf Raise
205 15 reps
255 12 reps

Bench Press
095 08 reps
135 06
185 05
185 05
185 04

Incline DB BP
50 08 reps
60 08
70 04

Pushdowns
65 08 reps
80 08
95 06

Notes: Start 6:02/6:55 Finish----Stabbing Westward----Lacking sleep....I ate like a horse today, but very little sleep. Workload today was above average, along with stress. Little to none in motivation....tried to keep things easy today, but form was sloppy as hell in last reps of each exercise...unreal. Still got my work in, but nothing to be proud of.

Also....it is time for my monthly measurements/weigh in. Very curious to see what has happened. I know my weight has gone up by 2 lbs.....I just hope I have lost inches in the stomach. I'll start posting my monthly weigh in here too.

What else.....er, uh......oh yeah....dinner and sleep. Out!


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 Post subject:
PostPosted: Sat Aug 01, 2009 6:38 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
SLDL
135 08 reps
185 06
225 05
255 05
255 05
255 05

DB BOR
60 08 reps
70 08
80 07
80 06

Pulldowns
080 08 reps
100 08
120 07
130 06

Shrugs
185 15 reps
225 12

Curls (straight)
085 08 reps
095 08
105 05

Incline Leg/Hip Raise
2 sets 15/12

Notes: Start 5:07/6:04 Finish----Green Day-21st Century Breakdown----DL's should have been an indicator that this workout would leave me whipped....I am dead. Everything felt great....which is a rarity. Even BOR's felt awesome....best I think I have felt. I did them much more fast paced and it works. I am looking at 275 for DL's very soon....last set of 255 still a bit tough...but soon. Going up on BOR's will happen as soon as I get some longer DB's...why doesn't anyone make a threaded dumbell longer than 14"? And be affordable. Unreal.

I have been looking around at DL's descriptions (again.....for the umpteenth (sp?) time)....and the different varieties....I don't think I am technically doing a SLDL....but more of a RDL.....seems to be a fine line between the two, and I am still confused, but whatever...lol.

This morning was my monthly weigh in and measure. Scales were at 191, which is 2 lbs heavier than last month, and I lost another 1/2 in around the belly. Gained an inch in the chest, and finally added something to my arms...only a 1/4 in...lol...but still good stuff. Other areas staying constant. All this is good news....meaning my diet is ok, I am still losing stomach fat at a decent rate (and other areas), and gaining muscle. Amazing considering all the crap I have been eating lately, and how much my alcohol consumption has gone up in the past month. All is well...

:grin:


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