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PostPosted: Fri Jan 15, 2010 6:25 pm 
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Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 08
185 08
195 08
205 05
235 01

Calf Raise
265 12 reps
305 10

Bench Press
095 08 reps
135 08
175 08
185 06
185 05

Military Press
085 08 reps
095 08
105 08
115 06

Pushdowns (rope)
70 08 reps
80 08
90 06

Notes: 4:21/5:15-----Going backwards on BP....wtf? Dropped weight on pushdowns....damn rope! I'm going to give it a chance...maybe another couple weeks.....amazing how much different/harder it is.

:smile:


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 Post subject:
PostPosted: Mon Jan 18, 2010 6:35 pm 
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Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
245 08
265 06

DB BOR
070 08 reps
080 08
090 08
100 06

Pulldowns (wide)
100 08 reps
110 08
120 08
130 06

Shrugs
255 12 reps
295 10

Curls (EZ)
080 08 reps
090 08
100 08
110 05

Leg/Hip Raise w/10lbs
2 sets 10/7

Notes: 4:22/5:17----Ate like a freakin' idiot this weekend.....pounds of lasagna, chocolate covered pretzels, bread, add some crown...maybe a beer or 7......jesus! I felt bloated most of today......lol.

RDL----265 grabbed back today....wow that was heavy.

BOR----feeling better and better...actually enjoying doing them these days.

Pulldowns----Today was the widest I have done these. I dropped weight a little and really watched my form (look up, back straight, and tried to keep elbows back).....feeling much better.

Leg/Hip raise-----lol.....who would have thought adding 10 lbs could be so heavy.....lol.


:wink:



Also...need to keep an eye on my waist (across bellybutton).....every couple weeks I'll take a measurement.....today was 38" even! :eek: Good god.....I have too keep telling myself its ok...and keep eating.


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 Post subject:
PostPosted: Wed Jan 20, 2010 6:25 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
195 05
205 05
235 02

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

Incline DB BP
55 08 reps
60 08
65 07

Lateral Raise
20 08 reps
25 06

Pushdowns (rope)
75 08 reps
85 08

Notes: 4:36/5:17----A rushed workout.....lower reps on big lifts and less sets on accessory lifts. I hit 2 reps of 235 on squats.....barely.....


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 Post subject:
PostPosted: Sat Jan 23, 2010 7:13 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
245 08
265 05

DB BOR
070 08 reps
080 08
090 08
100 08

Pulldowns (wide)
100 08 reps
110 08
120 08
130 06

Shrugs
255 12 reps
295 10

Curls (EZ)
080 08 reps
090 08
100 08
110 06

Notes: 4:51/5:41-----Too many days off again....diet has been carb rich....and too much alcohol Wed night.....ugh. Still had a good workout today...thanks to anger caused by the ex wife.....better than espresso..lol.

RDL----265 really has felt heavy the past couple of workouts....unreal. Progress from here will be slow....

DB BOR----I am loving these now.....making good progress. I will go up by 5 lbs next workout.

Pulldowns----I have my hands right at the edge of the grips of my pro lat bar....won't go any further. I really can feel these now since I have been working on form a bit. How long did that take.....8 months? hahaha

Curls----Will probably go up another 5 lbs here.....what the hell.

Time to go see the girls.....I'm sure there will be a high carb dinner tonight.....they love pasta and bread.

:green:


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 Post subject:
PostPosted: Mon Jan 25, 2010 7:03 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
195 05
205 05
215 05
245 01
245 01

Calf Raise
275 13 reps
310 10

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
185 06
205 03

Military Press
085 08 reps
095 08
105 08
120 06

Pushdowns (rope)
70 08 reps
80 08
90 06

Decline Situps w/35#
2 sets 12/12

Notes: 4:36/5:40-----Shazam! What a great workout today....been eating quite a bit the past several days....I even included the "two $1 double cheeseburger" food group today....lol! Good $h1t!

Squats----I'm going back to 5 reps...feels better. Squats felt easy today....and hit a new PR. It felt good, and my form was decent.....so I did it again. Woot!

Calf Raise----PR here as well...no big deal really. Only thing to note is that is all the weight I have...310. I see two new 45# plates in my near future.

Bench----Back to 5 reps again....f it. Tied a PR from months ago....205 3 reps. I really felt my chest today.....less tri's.

Military Press----I meant to add 5 lbs to the first three sets as well...I was wondering why everything was so easy.

Pushdowns----F that rope.....thing is kicking my ass!

Abs----Added these today since I've skipped them the past couple pull days. I may do them every workout for a while.....


:grin:


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 Post subject:
PostPosted: Wed Jan 27, 2010 7:48 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
245 08
265 08

DB BOR
075 08 reps
085 08
095 08
105 05

Pulldowns (wide)
100 08 reps
110 08
120 08
130 07

Shrugs
255 12 reps
295 09

Curls (EZ)
085 08 reps
095 08
105 08
115 05

Leg/Hip Raise
2 sets 13/10

Notes: 5:34/6:29----Dead, beat, tired from work and lack of sleep. Stressed to the max too.....money, work, relationship. Ugh. Add in a wicked thumping headache. I didn't think todays workout would amount to much....but surprise surprise. Love this $h1t....not sure what it is. Added rest day between pull and push days? More carbs? F it....who cares! lol I am considering dropping shrugs for a while and adding in some Tbar rows. We'll see.....

RDL----265 felt light today....last rep was a bitch though. I will be adding weight.

DB BOR----Woot!

Curls----Woot! I was actually going to start DB curls....but forgot until the 3rd set.



:razz:


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 Post subject:
PostPosted: Fri Jan 29, 2010 7:15 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
205 05
215 05
225 03
135 20

Bench Press
095 08 reps
135 06
185 05
185 05
195 05
205 04
215 02

Incline DB BP
55 08 reps
60 08
65 08
70 05

Lateral Raise
20 08
25 06
25 05

Pushdowns (stoopid rope)
70 08 reps
70 08
80 07

Decline Situps w/35#
2 sets 15/13

Notes: 4:50/5:56----I am in a zone. I think it was nygmen that said "Lifting is much more fun when you eat". Good stuff.

Squat----I wanted to go heavy on the last set today....but at the last minute decided on 20 reps. I should have done 145.....135 was a tad easy this time around.

BP----Went up on work sets a bit...205 for reps! And hit a PR of 215...for 2 reps even!

Incline DB BP----I thought 70 was a PR....but I did that one workout a couple months ago....for 5 reps.

Pushdowns----Anyone want a rope? I'll ship it to you free of charge. I'm changing to skullcrushers next week.


Woot!
:wink:


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 Post subject:
PostPosted: Sun Jan 31, 2010 7:16 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
255 08
275 07

Pulldowns
110 08 reps
120 08
130 08
140 06

DB BOR
075 08 reps
085 08
095 08
105 06

Shrugs
255 15 reps
295 12

DB Curls
45 08 reps
50 07
55 06
55 05

Leg/Hip Raise
2 sets 14/12

Notes: 4:52 5:53----Diet was a little off today....work was heavier than usual. Still managed a good workout. Real good news is my waist stayed at 38" and my weight went up a pound or two. I forgot to weigh myself this morning....so I'm going off of this afternoons weight. I was worried I was gaining fat in the belly...sure feels like it, but the tape doesn't lie. Eat more!

RDL----Went up 10 lbs on the last 2 sets....will go for a PR next week of 285.

Pulldowns----I moved these before BOR's. I am weak at pulldowns and think I'll do better with them here....they sure felt better today!

BOR's----I felt a tad fatigued 2nd and 3rd set from doing these after pulldowns.....still managed to squeak out a 6th rep.

DB Curls----Ugh. Too much weight. Wasn't sure what to use and obviously used too much. I can say there is a wicked damn forearm pump going on right now.

Weight-----------------197
Waist (bellybutton)----38"



:ex:


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 Post subject:
PostPosted: Tue Feb 02, 2010 7:34 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
205 05
215 05
225 04
245 01
255 01

Calf Raise
275 14 reps
310 10

Bench Press
095 08 reps
135 06
185 05
195 05
195 05
205 04
215 02

Military Press
090 08 reps
100 08
110 08
120 04

Skullcrushers
50 08 reps
60 08
70 09

Decline Situps w/35#
2 sets 15/15

Notes----5:12/6:13----Diet wasn't the best yesterday....missed lunch and a snack. Today's diet was back on track....almost ate too much. Stomach was feeling a touch full right before workout.

Squat----A little progress in the work sets....and a new PR. I am starting to feel a bit cocky and really enjoying squatting these days.

BP----Nothing major here.....went up 10 lbs on one work set. Bench feels really good lately....excellent chest pump.

Military Press----Good god....wow did these kill me today. Insane shoulder pump.....I may feel this tomorrow.

Skullcrushers----I like these! Makes my tri's feel really full. But they aren't elbow friendly are they.... :roll: . I could feel my right elbow in the second set (which was very light actually).....what can I do here.....neoprene sleeves help?

Situps----15 reps on both sets....time for 50 lbs.

All in all another stellar workout for me......woot!


:grin:


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 Post subject:
PostPosted: Mon Feb 08, 2010 8:00 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
255 08
285 05

Pulldowns (wide)
110 08 reps
120 08
130 08
140 06

DB BOR
075 08 reps
085 08
095 08
105 07

Shrugs
255 12 reps
295 10

Curls (EZ)
080 08 reps
090 08
100 08
110 06

Leg/Hip Raise
2 sets 12/12

Notes: 5:48/6:41----Too many days off again....due to: f*#ked up elbow from skullcrushers, long days at work, crown royal Wed night, superbowl......$h1t! Only 3 days left at this far away jobsite....then I'll be working 4 miles from the house for about 3 weeks or so....woot!! Diet has been crap and not eating enough. Wish I had Petes schedule...... :wink: Anyhoo....good workout today....way better than I expected.

RDL----PR!

Pulldowns----same ole same ole.....

DB BOR----These felt good today.....as they have for the past several weeks....may go up in weight next workout.

Curls----F the DB's.....better pump with the EZ bar.

Staying home tonight....seems I only stay home 1 or 2 nights a week these days....lol.

:smile:


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 Post subject:
PostPosted: Wed Feb 10, 2010 7:01 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
205 05
215 05
225 04
255 01

Bench Press
095 08 reps
135 06
185 05
195 05
195 05
205 03
215 02

Incline DB BP
55 08 reps
60 08
65 08
70 06

Lateral Raise
20 08 reps
25 06
20 08

Pushdowns (straight)
080 08 reps
090 08
100 07

Situps w/45#
2 sets 12/13

Notes: 4:47/5:48----Pretty good for a week off.....amazing what eating well, caffeine and some Pantera will do. :wink:

Squat----same numbers as last week.....I'll take it!

BP----same

Incline DB BP----slight increase in reps.....man that last one was a bitch

Pushdowns----back to the straight bar....wish I could find and EZ bar locally....nobody has one


HUMP DAY! :green:


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 Post subject:
PostPosted: Fri Feb 12, 2010 7:05 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
255 08
285 06

Pulldowns (wide)
115 08 reps
125 08
135 08
145 06

DB BOR
080 08 reps
090 08
100 08
110 05

Shrugs
255 12 reps
295 11

Curls (EZ)
080 08 reps
090 08
100 08
110 05

Leg/Hip Raise
2 sets 14/10

Notes: 4:52/5:50----Diet was very clean today.....lots of food, but no garbage and no bread.

RDL----285 felt really good today....managed on more rep than last time

DB BOR----PR! Grip is becoming an issue.....110 wants to slip. And I cannot believe that two months ago I was maxed out at what I am starting with now...woot!

Shrugs----I may stop these and trade out for tbar rows. I have to come up with a contraption to hold the end of the bar first....no available corner in the garage. Traps are doing very well at this point.....

Curls----No gas at the end.


Now for a trip to frickin' wally world.... :roll:


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 Post subject:
PostPosted: Mon Feb 15, 2010 7:41 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
205 05
215 05
225 05
255 01

Calf Raise
275 14 reps
310 10

Bench Press
095 08 reps
135 06
185 05
195 05
195 05
205 04
225 01

Military Press
090 08 reps
100 08
110 08
120 04

Pushdowns
080 08 reps
090 08
100 07

Notes: 5:25/6:21----A day off due to Valentines Day. Diet has been crap. Did manage some good sleep though. Wish I could hit all three cylinders....lol. I missed lunch today....which means I had my snacks only....ugh. No where near enough calories today....no motivation, no energy, no nothing. I did manage a decent workout....not sure how.

Squat----Very surprised at how I did....even managed to squeak out the magic rep on 225....will be going up 10lbs next workout. I so wanted to do my 20 rep set today....but it would have killed me. Next week.

Bench Press----PR! 225 went up extremely easy....if I would have had a spotter, I KNOW I would have gotten 2 reps.

Military Press----Sh!t is 120 heavy......wtf?



:neu: [/b]


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 Post subject:
PostPosted: Wed Feb 17, 2010 7:15 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
RDL
135 08 reps
185 08
225 08
255 08
285 05

Pulldowns
115 08 reps
125 08
135 08
145 07

DB BOR
080 08 reps
090 08
100 08
110 05

Shrugs
255 10 reps
295 08

Curls (EZ)
080 08 reps
090 08
100 07

Notes: 5:15/6:10----Gawd was everything heavy today.....wtf? Wow. Ate nicely today...and yesterday. Maybe all the walking I did at work today. Scale and tape day......no change. Really surprised me....I figured my stomach would have grown a little....eat more? lol

Weight------------------197 lbs
Waist (bellybutton)-----38 inches


:red:


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 Post subject:
PostPosted: Fri Feb 19, 2010 7:29 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
045 08 reps
135 05
185 05
205 05
225 05
235 03
145 20

Bench Press
095 08 reps
135 06
185 05
195 05
205 04
215 02

Incline DB BP
60 08 reps
65 08
70 05

Military Press
095 08 reps
105 08
115 04

Lateral Raise
20 08 reps
20 06

Pushdowns (straight)
080 08 reps
090 08
100 06

Notes: 5:12/6:11----This workout fueled by a subway footlong meatball....lol. I ate like a mule today....unreal. After my dinner I will be over 4K cals today....hahahaha. I have gotten rid of calf raises and abs. And will be doing all the exercises that I have been rotating all at once. My shoulders have the most wicked damn feeling I have ever felt....talk about a crazy pump! Too much shoulder activity in this workout? Thoughts? I am itching to start a 3 day split.....

Squat----Went up a little in work sets....went up 10 lb on my 20 rep....could have gone up 20 lb.

BP----Working on not locking out.....

Incline DB BP----Same.....no lock out, no touching DB's.

Military Press----lol.....was really feeling the shoulder burn on the last set.

Lat Raise----Wow....unreal feeling in shoulders on second set....

Pushdowns-----Using an almost shoulder width grip....I was using a very narrow grip....



Friday night....what's in store for me? :lol:


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