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12-08-2006, 08:02 AM
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ya, i am 238, so its some extra baggage already on me. I feel pretty good for my high body fat % (prolly 18-21) to be able to do 3 or 4 pullups, most guys with that much fat at my weight cant do any. But still, I am hoping with doing the assisted pullups and hopefully losing some more weight, by the summer i would like to do 10-12 on my own, i dont think that is too lofty either, i am progressing pretty fast.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230 
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12-10-2006, 12:13 PM
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Short workout. I woke up late and had work.
squats - 315x5 315x3 325x3
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-11-2006, 07:14 PM
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clean and press -
135x8 145x5 155x5 165x5 185x2 205x1 DB bench press- 90x8
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-12-2006, 05:42 AM
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it had been a few weeks since last did clean....wow my traps are fried, i forgot how those things feel. I swear i never feel like this after shrugs (haha, the few times i have tried them) I am convinced this is a much more effective exercise for working traps.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-12-2006, 08:07 PM
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bench -
135x10 185x5 225x3 275x1 (PR) 300x0 (not as far off as i thought, still missed it though) 255x3 225x5 dips close grip pull down wide grip pull down BB rows - 155x10 some bicep work tri work ya i forgot some of my weights, i forgot my note pad, no biggie though, i remember my bench stuff.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-19-2006, 01:47 PM
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db bench press-
80x10 80x10 80x10 90x5 db front raise- 25x10 each arm db side raise- 20x10 each arm tri ext. - 85x25 110x10
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-26-2006, 10:54 AM
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This sucks a lot. Some of you might remember back in May when I tore 2 ligaments in my ankle playing basketball. Every day since then i have wore a brace to do any sport, and well today, i couldnt find it, i figured.....one day couldnt hurt.
Well, it can hurt, about 5 minutes into the game i took a jump shot and landed bad and POP....the ligaments are torn, again. I am on crutches, again. My ankle is the size of a grapefruit, again. I cant squat or deadlift for a few weeks, again. This is just making me angry, all because I lost my brace and was stupid enough to play anyways.
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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12-29-2006, 04:16 PM
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ankle hurts....but wanted to do upper body stuff. cant wait til i am back in a real gym.
DB press - 80x10 80x10 80x7 DB hammer press- 80x8 Tri ext. - 110x15 125x11
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-08-2007, 08:02 PM
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first real workout in a while......and i have some bad news, along with some good news. When I got out of school on the 15th, i weighed 238, i weigh 249 tonight, this made me very very sad and upset me very much. I i guess it was a mix of eating poorly and absolutely no cardio due to my ligament tear. I have to get in the game, i gotta get back my good diet, i know i can fix this, its gonna be tough, but i can, and i have to.
good news is ankle is so much better, i wrapped it up tonight to play racket ball and felt great. i will start biking as i cannot sprint yet. i like the 3x3 program i did with bench, i am starting off the new year with that. bench press: pinky on ring - 205x3x3 middle on ring - 205x3x3 1/2 inch outside ring - 205x3x3 (those were really wide, nice stretch) front db raise - 25x10 each arm side db raise - 20x10 each arm ab work
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-09-2007, 07:19 AM
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Glad to hear the injury is getting better! Good for you! You know how to add and subtract weight so I have no doubt that this too you can handle. Bring your ankle back slowly, don't push it. My left ankle is shot from my basketball days and all the "roll over" sprains. I swear my ligaments are just there for decoration now! Good luck and take care
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Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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01-09-2007, 08:32 PM
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atg squats -
225x8 / 245x8 hip work assisted wide grip pullups - 70x7 80x6 wide grip pulldowns- 135x12 150x10
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-11-2007, 06:58 AM
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last night i went to gym to play some racket ball, I am trying to get in some light cardio like this every day, since i cant sprint or run long distances because of my ankle. I am already down 4 lbs since monday, so that makes me feel pretty good.
anyways, I went to play some racket ball, and they guys i was playing with were running late, even thought it was my off day, i decided to do some bicep stuff, some forearm and grip work as well. I do normally have a day for my arms, or even do those exercises, but i felt like doing something. bb curls - 3-4 second negative 55x15 65x12 75x10 65x9 db hammer curls - 40x10 each arm some stuff for forearms (never had a pump in forearm before, wow, it was weird) plate pinches with 3 5lb weights in each hand static holds- 225x25 225x20 225x18 1.5 hours of racket ball
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-11-2007, 09:03 PM
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i had work so i went into the gym later than i wanted to. only got one exercise accomplished.
seated shoulder - 135x12 165x8 175x6
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-16-2007, 03:42 PM
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my neck is all better....yay for that. good workout tonight.
bench press- 1/2 inch inside rings: 225x3x3 ring finger on ring: 225x3x3 index on ring: 225x3x3 front db raises- 20x20 each arm band pull aparts - 2 elastic bands i found at gym - x10 (oh wow, that tension does crazy things to your back) tricep ext. - 120x25 sit ups, hanging backwards off hyperextension machine - 10 lb plate x 15 25 lb plate x 8
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-17-2007, 04:59 PM
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absolutely drained, great workout, i havent felt this torn up in a while, i realize i need to start lifting at a higher intensity. also, never done rack deads, i didnt realize how hard it was to move that weight from that position when it is sitting still.
atg squats - 265x8 265x8 rack deads (right below knees) - 315x3 365x3 405x1 315x5 sumo rack deads- 315x5 365x5 hip work on that weird machine wide grip pullups assisted- 75x14 60x8 close grip pulldowns - 150x12 150x8 (palms facing away this set)
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-19-2007, 11:58 AM
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clean and press-
135x5 135x3 135x3 185x3 185x2 rack bench press (touching stomach) 185x8 185x8 185x8 (wow, triceps are dead) db shoulder press- 65x8 65x7 tri ext - 110x25 125x15 140x15 (ouch) incline bb bench - 135x15 (lol, only 15 times, body has decided to quit) this was a great workout, if felt pretty strong today. I am definitely liking doing more during a workout. I feel like i am young enough and have a good enough to diet to recover from more work than i was doing. things are going great. __________________
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Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-22-2007, 05:13 PM
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sweet leg day
45 minutes racquetball. squats - 135x5 225x5 315x3 200x25 wow, i never knew how much you just want to quit after that many squats 275x2 335x1 leg press- 390x15 calf workout things on leg press- 390x25 390x20 so tired, i loved it.
__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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01-23-2007, 06:46 PM
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fun workout tonight
bench press- 235x3x3 close grip 235x3x3 medium grip 235x3x3 wide grip clean and jerk - 135x5 205x1 205x1 205x1 clean - 205x3 225x2 standing military press- 115x10 115x10 125x10 tricep ext. - 135x20
__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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