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11-05-2007, 02:07 PM
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10/5 Chest / Back / Tris
Weight: 235/236lbs *** WHAT AN AWESOME WORKOUT*** I've noticed lately that its easy to get complacent with the weight you are pushing... I tend to get it into my head that what im doing is really heavy and my brain tells me that im at my limit for the time being. TODAY I TOLD MY BRAIN TO GO F*ck off and decided to really test myself. Flat BB Bench 185 x warm 255 x 8 x 1 set 265 x 6 x 1 set WOoHOOO! 265 x 4 x 2 sets 225 x 8 x 1 set Incline DB press **lol had people standing around watching me do this!!! haha ya i go to a big public gym...lol" 95's x 8 x 1 set 100's x 6 x 2 sets 100's x 5 x 1 set Personal best for me... never attempted 100's on the incline before! Flat DB flys 50 x 8 x 2 sets 50 x 6 x 2 sets Bent over rows 155 x 8 x 2 sets 185 x 6 x 2 sets DB shrugs 100's x 10 x 4 sets Lat Pull downs 165 x 8 x 3 sets Tri Rope extensions 160 x 10 x 3 sets T-bar tri extension (tris are coming along nice) 175 x 10 x 2 sets 175 x 8 x 1 set Cardio Tready x 12.0 incline x 3.2mph x 30mins I'm sure its not all that impressive to some of you guys but im supper jacked up about the weight i put up today. This is by far the strongest I've ever been and im down 33lbs from where i started 4 months ago.
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Cutting progress Aug 15: 268 May 10: 198 Last edited by BigMikeD; 12-21-2007 at 01:38 AM. 
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11-06-2007, 02:31 PM
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Killer workout dude, glad to see you happy about your accomplishments! That's what it's all about man, keep pushing yourself.
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11-07-2007, 02:14 PM
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11/7 Legs / Bi's / shoulders
Weight: 233 sweeet Sqaut 135 x warm 225 x 8 x 4 sets 185 x 12 x 1 set Seated front mili press (smith rack) 185 x 6 x 4 sets Side Delt Raise 30's x 8 x 4 sets Standing BB curl / DB preacher Supersets 75 x 8 x 5 sets 25's x 6 x 5 sets DB hammer curl 35's x 8 x 4 sets Standard Deads 135 x warm 225 x 8 x 4 sets DB Concentration curl 25's x 10 x 3 sets DB forearm curl 40's x 10 x 3 sets Got really dizzy after last set of deads, just barley made it to the BR... Wanted to get a full 30mins of cardio in but i just wasnt feeling it after tossing my whey shake. 15 mins of moderate walking on the treadmill...
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Cutting progress Aug 15: 268 May 10: 198
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11-09-2007, 12:35 PM
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10/9 Chest / Back / Tris
Weight: 234 Bad idea going to that midnight screening of No Country for Old Men last night... If there is one truth about lifting its that it will alway call you on you're BS (like trying to lift it on 5 hrs of sleep) Flat BB press 185 x warm 255 x 6 x 1 set 265 x 4 x 3 sets 225 x 8 x 1 set Incline DB press 100 x 6 x 3 sets *Shoulder is really sore after this... o well, pressing on! Flat DB Flys 50 x 8 x 2 sets 50 x 6 x 2 sets Bent over Row 155 x 8 x 2 sets *Ok, shoulders is killing me now... WTF! don't want to risk something serious. Calling it a day. Like i said, The weights always call you on you're BS, not enough sleep, not eating right the day before, poor warm up/stretch... always comes back to bite me in the @ss. O well, ill have a nice rest over the weekend and get back to it on Monday.
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Cutting progress Aug 15: 268 May 10: 198
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11-12-2007, 01:27 PM
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11/12 Legs / Shoulders / Bi's
Weight: 232lbs Shoulder was tight this morning but not sore. Parallel squat 135 x Warm 225 x 6 x 4 sets 275 x 3 x 1 set Seated smith Mili Press 135 x Warm 185 x 8 x 2 sets 185 x 6 x 2 sets Side DB Delt Raise 30's x 8 x 4 sets Standing BB Curl / DB Preachers Supersets BB:75 x 8 x 2 sets 85 x 6 x 2 sets DB:25's x 6 x 4 sets Standard Deads 185 x warm 225 x 8 x 2 sets 275 x 5 x 2 sets DB Hammer Curl 40's x 8 (per side) x 4 sets DB concentration curl 25's x 8 x 3 sets DB forearm curl 35's x 10 x 3 sets Cardio: Treadmill x 12.0 incline x 3.2mph x 30mins Shoulder is a bit sore, in hindsight i should have went light on all of my shoulder stuff just to be on the safe side... but im retarded and do a lot of things that don't make sense. "Right now" im thinking i might do a light press day on weds just to keep from re-injuring myself... but if i feel good on weds who knows...
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Cutting progress Aug 15: 268 May 10: 198
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11-14-2007, 02:39 PM
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10/14/07 Chest / Back / Tri's
Weight: 232 My head inst in it this week. Doing stupid things, getting myself hurt... Flat BB press 185 x warm 255 x 6 x 2 sets 255 x 4 x 2 sets 225 x 8 x 1 set Incline DB press 100's x 6 x 2 sets 100's x 4 x 2 sets Flat DB flys 50's x 6 x 4 sets Bent over Row 135 x warm 155 x 8 x 1 175 x 8 x 2 sets 185 x 6 x 2 sets DB Shrugs 100's x 10 x 4 sets *Last set done, go to rack the DB's... Get one on just fine, 2nd one starts slipping. Try to swing it up before i drop it and end up overshooting the rack. Reach my free hand underneath it to keep it from going over and end up crushing my middle finger between a falling 100'lb db and the edge of the rack. Pain... pain... pain... had to check to make sure the figure was still there! Doesn't look / feel broken just a good bruise i think. anyway... kept going! haha T-bar Tri pushdown 160 x 10 x 3 sets Rope pushdown 150 x 10 x 3 sets Cardio: Treadmill x 11.0 incline x 3.2 mph x 30 mins Ugh... i swear my head just isn't there this week.
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Cutting progress Aug 15: 268 May 10: 198
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11-16-2007, 05:25 PM
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10/16
Weight: 232 Im just going to say this about today... I had a great work out, did my normal routine and then threw my back out really bad doing my deads at the end. I wanted to get outa there, i was just tapping the weight and bringing in back up and something went. It was dumb, im paying the price for it now and i feel like a tard. I think this may be a sign that its time for a week off. I have been going 5 months strait now without a rest, and i guess weather i like it or not im going to have to sit this upcoming week out. I wont know bad im jacked up for a couple of days... I’m hoping its just a muscle pull and ill be back on my fee soon.
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Cutting progress Aug 15: 268 May 10: 198
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11-22-2007, 11:25 PM
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Have to make some changes when i get back in on monday.
Deads / Sqauts are going to be on the bubble for a bit while i give my back some more time to get back to 100% Will toss in Leg Press / curls / extensions to hopefully offset the losses. Also will be adding a core specific portion to my workouts... assumed that my compound lifts would take care of this, but obviously i was wrong. When i do feel comfortable doing Deads again i am going to start small and really really really work the form for a while. This sh!t is lame... i hate taking steps back...
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Cutting progress Aug 15: 268 May 10: 198
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11-26-2007, 01:45 PM
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11/26 Chest/Back/Tris
Weight: 228lbs!!!!! 40lbs down.... 18 more to go! A bit lazy this morning, suspect its just a bit of rust from taking all of last week off. Everything felt a bit heavy but im really just happy to be able to get back in and lift after that back sh1t... *Decided to drop the weight a few lbs and really try to do some form checking today. Found a lot of stuff that needs correcting. Flat BB Press 135 x warm 245 x 6 x 2 sets 245 x 5 x 2 sets 225 x 8 x 1 set Incline DB press 90's x 8 x 1 set 90 x 6 x 3 sets Flat DB flys (next week im going to add in decline presses and just do these last on the machine to really burn it out. ) 50's x 8 x 4 sets Bent over bb rows 135 x warm 155 x 8 x 1 set 175 x 8 x 3 sets DB shrugs 90's x 10 x 3 sets Wide grip lat Pull down 175 x 8 x 3 sets Rope tricep extensions 155 x 10 x 3 sets T-bar tricep extensions 175 x 10 x 3 sets Did 20mins of cardio on the tready... New Whey wasn't sitting right in my stomach, had to hit the can!
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Cutting progress Aug 15: 268 May 10: 198
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11-28-2007, 06:09 PM
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11/28 Biceps/Shoulders/Legs
Weight: 228lbs Seated Mili Press (smit rack) 135 x warm 185 x 6 x 2 sets 185 x 4 x 2 sets Side Delt Raise 30's x 8 x 2 sets 30 x 6 x 2 sets Standing BB curl / DB preacher Supersets 85 x 8 x 5 sets 30's x 6 x 5 sets Leg Press 180 x warm 360 x 8 x 3 sets Calf Raise (On leg Press) 360 x 10 x 4 sets Leg Curl 120 x 8 x 2 sets 120 x 6 x 2 sets Forearm db Curl 35's x 10 x 3 sets DB concentration curl 25 x 10 x 3 sets Did a little bit of cardio, but again i was starting to get kind of sick to my stomach... think its the new why. Going to just have some eggs on friday and skip the whey to see what happens.
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Cutting progress Aug 15: 268 May 10: 198
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11-30-2007, 01:08 PM
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11/30 Chest / Back / Tris
Weight: 227 Flat BB press 135 x warm 245 x 8 x 1 set 265 x 4 x 2 sets 265 x 3 x 1 set 225 x 8 x 1 set *Kind of bummed about my bench work... Havnt seen any gains in a while, and in fact i think i may have even lost a bit. Have been doing some reading on higher rep bench work and i might give it a try. My goal was to put up 400lbs some day, but the longer i do this i think I've become more impressed with the people who can put up 315 x 20... so i dono... ill do some more thinking on it. Incline DB press 90s x 6 x 2 sets 90 x 4 x 2 sets Decline DB press 90 x 8 x 1 set 90 x 6 x 2 sets Bent over Row 135 x 8 x 1 set 145 x 8 x 1 set 145 x 6 x 2 sets Lat Pull Down 165 x 8 x 3 sets Triceps Rope pull downs 155 x 10 x 3 sets T-bar pull downs 165 x10 x 3 sets You know i think its time to shake up the routine a bit... I have been at this same thing for a couple of months now and the gains are pretty much stalling all the way around. Going to give it some thought over the weekend.
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Cutting progress Aug 15: 268 May 10: 198
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12-03-2007, 02:30 PM
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12/3 Shoulders, Bicep, legs
weight: 225/226 Still a bit puzzled about why i am getting light headed and nauseous towards the end of my workouts. At first i thought maybe it was they Whey, or maybe i was drinking to much water during the WO... but it hit me today that I've been slowly adding more and more to each day and it might just be the extra work. Anyway... Seated mili press 135 x warm 185 x 6 x 2 sets 185 x 4 x 2 sets DB side delt raise 30's x 8 x 4 sets (good god, last set was killer!) Standing BB Curl / DB preacher supersets BB: 85 x 6 x 5 sets DB: 30 x 6 x 5 sets DB Hammer Curl (i love there!) 40 x 16 (8 per arm) x 4 sets DB Concentration curl 30 x 6 x 3 sets DB Forearm wrist curl 40 x 10 x 3 sets hyperextensions Body weight x 10 x 2 sets BW+25 x 10 x 2 sets Standing Cable crunch 80 x 10 x 5 sets 25 mins on tready, 13.0/3mph
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Cutting progress Aug 15: 268 May 10: 198
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12-07-2007, 12:29 PM
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12/07 Chest / Back
Weight: 225lbs Havnt had a chance to post my last couple of WO's but for the most part it was just a normal week. Just wanted to get a quick one in today. I had nothing better to do last night so i threw in an extra arm/shoulder/leg night. Flat BB press: 135 x warm 225 x 12 x 1 225 x 10 x 1 225 x 8 x 2 Did shoulders last night so i didn't want to push the bench stuff today. Incline DB press 95 x 8 x 1 set 95 x 6 x 2 sets Flat DB flys 50 x 8 x 4 sets Bent Over Rows 135 x warm 175 x 8 x 3 sets Wide Grip Lat Pull down 175 x 8 x 3 sets DB Shrugs 100's x 10 x 3 sets And thats it... My head hasnt been into my WO's the last week or so... To much school sh1t to worry about for the next two weeks.
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Cutting progress Aug 15: 268 May 10: 198
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12-10-2007, 05:57 PM
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12/10 Chest / Back / Tris
Weight: 224 Flat BB press (tried a diff grip today, really kept the elbows tight and brought my hands in a bit, (middle fingure on ring) felt good, more natural) 245 x 8 x 1 245 x 6 x 1 245 x 4 x 2 DB incline press 95 x 8 x 1 95 x 8 x 1 95 x 6 x 2 Flat DB Flys 50 x 6 x 4 sets BW Dips 15 12 10 Bent Over Row 135 x warm 155 x 8 x 2 165 x 6 x 2 DB Shrugs 100's x 10 x 3 Lat Pull Down 180 x 8 x 3 Rope push downs 170 x 10 x 3 sets Tbar push downs 170 x 10 x 3 sets 30 mins on tready
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Cutting progress Aug 15: 268 May 10: 198
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12-13-2007, 11:34 PM
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12/12 Bicep, Shoulders , legs
Weight: 223lbs Seated front mili 135 x warm 185 x 8 x 2 sets 185 x 6 x 2 sets Front delt raise (db) 30's x 8 x 4 sets Side Delt Raise 30 x 8 z 4 sets Oly Bar Curl 75 x 8 x 2 sets 85 x 8 x 2 sets DB preachers 30's x 6 x 5 sets DB hammer curl 45 x 8 x 4 sets Leg Extensions 120 x 12 x 4 sets Leg press 375 x 8 x 5 sets calf raise 375 x 12 x 3 sets 30 mins on treadmill
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Cutting progress Aug 15: 268 May 10: 198
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12-16-2007, 08:48 AM
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12/14 Chest / Back / Tris
Weight: 223 Flat BB Press 135 x warm 245 x 8 245 x 6 245 x 6 245 x 5 DB Incline press 95 x 8 95 x 6 95 x 6 95 x 4 Flat DB flys 50 x 6 x 3 sets Body weight dips 12 x 3 sets Bent over row 135 x warm 185 x 6 x 4 sets DB shrugs 100 x 10 x 3 CG lat pull down 220 x 6 x 3 sets Rope Push downs 175 x 10 x 3 sets 30 mins on treadmill Starting a new split in two weeks, semester will be over and i will be able to toss in an extra day... Not sure how im going to split everything up though.
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Cutting progress Aug 15: 268 May 10: 198
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12-17-2007, 08:06 PM
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12/17 Shoulders / Bi's / Legs
Weight: 223lbs Seated Front Mili 135 x warm 185 x 6 x 2 sets 185 x 5 s 2 sets Side DB Raise 30's x 8 x 4 sets Front DB raise 30's x 8 x 4 sets Oly BB curl / DB preacher Supersets BB: 65 x 10 x 1 75 x 8 x 1 85 x 6 x 2 DB: 30's x 6 x 4 sets DB Hammmma curl 45's x 8 x 4 sets Leg press 275 x warm 445 x 8 x 2 sets 535 x 6 x 2 sets Calf raise (on leg press) 275 x Ouch x 3 sets Leg Extension 140 x 12 x 3 sets DB concentration curl 25 x 10 x 3 sets 30 min on treadmill 3.2 speed, 13.0 incline.
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Cutting progress Aug 15: 268 May 10: 198
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12-19-2007, 02:19 AM
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12-20-2007, 12:00 PM
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Dude, going into other peoples log just to puff up about your numbers is sort of annoying... take it somewhere else please.
ehh on 2nd thought, ill make you a deal... when you start pushing a mans weight on you're flat presses you can come back to talk ****.
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Cutting progress Aug 15: 268 May 10: 198 Last edited by BigMikeD; 12-20-2007 at 12:23 PM.
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