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Sex: Male Age: 33 Height: 5' 11" Weight: 161 and climbing Background I’ve always been a skinny ectomorph. I had an awesome wrestling record in school, bolstered by forfeit victories when the other team didn't have someone in my weight class. As a grown-rear end man, I have by and large been the same weight for the past 15 years, hovering around 150 lbs. Fast forward to 2011. I took a job across the country, moving to where I didn't know many people. I ended up joining a great gym, met some cool folks, learned a hell of a lot, and absorbed myself in getting bigger, stronger, and overall healthier. Beginner gains are one thing, but I definitely want to keep going and value any support/ideas from TFLC. The Plan In roughly a year of hard work, I’ve added muscle, increased my lifts significantly, and now weight in at 161 lbs naked. My routines are a work in progress, I like experimenting and trying different things, but right now am doing a four-day split, with a day focused on OH press, squat, DL, and bench each. Lately I’ve been deadlifting with a trap bar and doing front squats, which are dope as hell. Sometimes I’ll work up to heavy doubles or singles, others will be more focused on volume. I like yoga and sports, and do those when I can. Goals Like I said, bigger and stronger. I’m going to focus on bulk but I am also going to aspire to strength goals based on EXRX. I’m going to target the intermediate strength standards for 165, because that’s where I’m headed  :Bench –185  March 9, 2013Deadlift – 295 OH Press – 130 Intermediate squat for a 165 lb man is 250, I’ve met that previously.  170 lbs by June 1, 2013.Jan 13 - 161 lbs Jan 20 - 162.5 lbs Jan 27 - 163 lbs Feb 3 - 164 lbs Feb 10 - 164.5 lbs Feb 17 - 165 lbs Feb 24 - 166 lbs Mar 3 - 165 lbs Mar 10 - 166 lbs Mar 17 - 166 lbs Mar 24 - 166 lbs Mar 31 - 166 lbs Apr 7 - 167 lbs (fuckin finally!) Apr 14 - 167 lbs Apr 21 - 168 lbs Apr 28 - 168 lbs May 5 - 169 lbs Obviously a big part of this is eating, so I’ll include details on food. I try to cook several meals ahead at least twice a week. My intent is roughly 80% of the time to be eating clean – a lot of meat, poultry, greens, sweet potatoes, broccoli, white rice, eggs, etc. The rest of the time I eat everything else.  6 egg whites, two whole eggs, chicken sausage, medium sweet potato, tomato, bacon. Not going for style points. Workout.  Protein, coconut milk, blueberries, banana.  Chicken, white rice, brocolli.  Steak, brocolli, beets roasted in duck fat, sauerkraut. I will try to take better self pictures later but have this for now:  and this  Hey! Who's that behind me in that last picture?  Today, I did a workout: Ab Wheel (kneeling): - 10 reps - 10 reps Incline Dumbbell Bench Press: - 57.5 lb x 10 reps - 70 lb x 6 reps - 70 lb x 6 reps - 70 lb x 5 reps Dips - Triceps Version: - 10 reps - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb Barbell Bench Press: - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps Cable Crossover: - 65 lb x 15 reps - 80 lb x 12 reps - 80 lb x 12 reps - 95 lb x 8 reps Close-Grip Barbell Bench Press: - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 9 reps Dumbbell Flyes: - 25 lb x 10 reps - 25 lb x 15 reps - 25 lb x 15 reps Cable Rope Overhead Triceps Extension: - 50 lb x 15 reps - 60 lb x 12 reps - 60 lb x 12 reps Machine Bench Press: - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps - palms in on these Machine Chest Fly (Pec Deck): - 75 lb x 15 reps - 75 lb x 15 reps - 75 lb x 15 reps sweet_jones fucked around with this message at May 8, 2013 around 02:16 |
| # ? Jan 13, 2013 20:03 |
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| # ? May 19, 2013 17:38 |
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Quick lunch time workout. Front Barbell Squat: - 45 lb x 10 reps - 95 lb x 8 reps - 135 lb x 3 reps - 155 lb x 3 reps - 175 lb x 1 reps - 185 lb x 1 reps - 135 lb x 5 reps - 135 lb x 5 reps - 135 lb x 5 reps Romanian Deadlift: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Leg Extensions: - 120 lb x 10 reps - 135 lb x 10 reps - 150 lb x 10 reps - 165 lb x 10 reps - 180 lb x 8 reps - 180 lb x 6 reps Leg Press: - 255 lb x 10 reps - 255 lb x 10 reps - 255 lb x 10 reps fito2sa Also, got a hefty box of these dudes: 
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| # ? Jan 16, 2013 03:05 |
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Back day. Trap Bar Deadlift: - 135 lb x 10 reps - 185 lb x 8 reps - 225 lb x 5 reps - 225 lb x 5 reps - 225 lb x 5 reps - 275 lb x 2 reps - 275 lb x 2 reps - 135 lb x 10 reps Pull-Up: - 8 reps - 8 reps - 8 reps One-Arm Dumbbell Row: - 52.5 lb x 8 reps - 52.5 lb x 8 reps - 57.5 lb x 8 reps Seated Cable Row: - 105 lb x 8 reps - 105 lb x 8 reps - 105 lb x 8 reps Isolateral Plate Loaded Row: - 185 lb x 8 reps - 185 lb x 8 reps - 185 lb x 8 reps - 135 lb x 12 reps - 135 lb x 12 reps Rear Delt Fly: - 60 lb x 10 reps - 60 lb x 8 reps - 45 lb x 12 reps fito2sa
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| # ? Jan 17, 2013 03:48 |
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Somewhat lackluster shoulder day, but I did weigh in at 162.5 which is nice! Standing Barbell Shoulder Press (OHP): - 100 lb x 5 reps - 100 lb x 5 reps - 100 lb x 5 reps - 100 lb x 5 reps - 100 lb x 5 reps Seated Dumbbell Shoulder Press: - 45 lb x 10 reps - 50 lb x 10 reps - 55 lb x 7 reps Dumbbell Side Lateral Raise: - 15 lb x 12 reps - 15 lb x 12 reps - 20 lb x 8 reps - 20 lb x 8 reps Standing Front Barbell Raise Over Head: - 40 lb x 8 reps - 40 lb x 8 reps - 40 lb x 8 reps - 40 lb x 8 reps Machine Shoulder (Military) Press: - 75 lb x 15 reps - 90 lb x 12 reps - 105 lb x 8 reps - 105 lb x 8 reps I made a huge batch of sweet potatoes in the slow cooker for the first time. Absolutely idiot proof - fill it up with sweet potatoes, turn on low, go to sleep, and the whole house smells syrupy the next morning. All those carmelized sugars accumulated on the bottom, so I poured some over this one: 
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| # ? Jan 19, 2013 00:51 |
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Saturday, I started leg day but my lower back didn't feel right after front squats so I passed on RDLs and ended up just doing some arm stuff: Two-Arm Kettlebell Swing: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps Front Barbell Squat: - 45 lb x 10 reps - 95 lb x 5 reps - 115 lb x 3 reps - 135 lb x 3 reps - 155 lb x 2 reps - 175 lb x 2 reps - 195 lb x 1 reps - 135 lb x 5 reps - 135 lb x 5 reps - 135 lb x 5 reps Close-Grip EZ Bar Curl: - 45 lb x 10 reps - 55 lb x 10 reps - 65 lb x 8 reps - 65 lb x 8 reps EZ-Bar Curl: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Cross Body Hammer Dumbbell Curl: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps fito2sa Today, I did chest. Weighed in at 162.5 again. It's great to see that weight holding. Time to eat. Incline Dumbbell Bench Press: - 35 lb x 10 reps - 45 lb x 10 reps - 57.5 lb x 8 reps - 70 lb x 5 reps - 80 lb x 3 reps - 80 lb x 3 reps - 65 lb x 8 reps Barbell Bench Press: - 135 lb x 5 reps - 135 lb x 5 reps - 135 lb x 5 reps - 135 lb x 5 reps - 135 lb x 5 reps Incline Dumbbell Flyes: - 30 lb x 15 reps - 35 lb x 10 reps - 40 lb x 8 reps - 40 lb x 6 reps Machine Chest Fly (Pec Deck): - 80 lb x 15 reps - 90 lb x 15 reps Dips - Triceps Version: - 8 reps - 8 reps || weighted || 30 lb - 8 reps || weighted || 40 lb - 8 reps || weighted || 40 lb - 8 reps || weighted || 40 lb Triceps Pushdown: - 80 lb x 20 reps - 100 lb x 10 reps - 100 lb x 10 reps fito2sa
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| # ? Jan 22, 2013 00:34 |
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Still holding at 162.5 lbs. Trap Bar Deadlift: - 145 lb x 10 reps - 195 lb x 8 reps - 235 lb x 5 reps - 235 lb x 5 reps - 235 lb x 5 reps - 255 lb x 5 reps - 305 lb x 2 reps - 305 lb x 2 reps Pull-Up: - 10 reps - 10 reps - 6 reps One-Arm Dumbbell Row: - 52.5 lb x 8 reps - 57.5 lb x 8 reps - 57.5 lb x 8 reps Seated Cable Row: - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 8 reps Isolateral Plate Loaded Row: - 185 lb x 6 reps - 135 lb x 15 reps - 135 lb x 12 reps fito2sa
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| # ? Jan 23, 2013 00:52 |
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Living 45 minutes from the closest Costco, I forgot how awesome that place can be:  Also, I bought two boxes of these things that make me fart:  And I did a shoulder workout: Standing Barbell Shoulder Press (OHP): - 45 lb x 10 reps - 75 lb x 10 reps - 95 lb x 5 reps - 105 lb x 5 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 95 lb x 8 reps Machine Lateral Raise: - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps Seated Dumbbell Shoulder Press: - 45 lb x 12 reps - 50 lb x 10 reps - 50 lb x 6 reps - 50 lb x 6 reps Dumbbell Side Lateral Raise: - 20 lb x 8 reps - 20 lb x 6 reps - 15 lb x 12 reps - 15 lb x 12 reps Front Dumbbell Raise: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Face Pull: - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps Machine Shoulder (Military) Press: - 65 lb x 15 reps - 65 lb x 15 reps fito2sa Now I'm not going to jinx it, but the scale said 164 lbs yesterday. Hope that holds.
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| # ? Jan 26, 2013 15:31 |
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Drank entirely too much last night. drat. Front Barbell Squat: - 45 lb x 8 reps - 95 lb x 8 reps - 135 lb x 5 reps - 155 lb x 3 reps - 175 lb x 3 reps - 185 lb x 1 reps - 185 lb x 1 reps - 185 lb x 1 reps - 185 lb x 1 reps - 185 lb x 1 reps - 135 lb x 5 reps - 135 lb x 5 reps Romanian Deadlift: - 45 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Lying Leg Curls: - 80 lb x 15 reps - 80 lb x 15 reps Hammer Dumbbell Curl: - 25 lb x 10 reps Close-Grip EZ Bar Curl: - 55 lb x 12 reps - 55 lb x 10 reps - 55 lb x 10 reps - 45 lb x 12 reps Reverse Barbell Curl: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps fito2sa
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| # ? Jan 26, 2013 21:51 |
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Barbell Bench Press: - 95 lb x 10 reps - 135 lb x 10 reps - 155 lb x 5 reps - 155 lb x 5 reps - 155 lb x 4 reps - 155 lb x 3 reps - 155 lb x 3 reps - 135 lb x 5 reps Incline Dumbbell Bench Press: - 65 lb x 7 reps - 65 lb x 6 reps - 60 lb x 6 reps - 55 lb x 8 reps Incline Dumbbell Flyes: - 30 lb x 12 reps - 35 lb x 12 reps - 40 lb x 10 reps - 45 lb x 8 reps Cable Crossover: - 65 lb x 15 reps - 75 lb x 15 reps - 85 lb x 12 reps - 95 lb x 12 reps Dips - Chest Version: - 10 reps - 10 reps - 10 reps - 10 reps Cable Rope Overhead Triceps Extension: - 70 lb x 20 reps - 70 lb x 15 reps - 70 lb x 14 reps - 70 lb x 12 reps fito2sa No idea why I hadn't checked out this record aside from the awful cover, but its great http://www.youtube.com/watch?v=ibxURKTJfz4
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| # ? Jan 27, 2013 21:36 |
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Did yoga yesterday and meant to take today off but then found out I have to drive an hour and a half to an hour and a half meeting and then drive an hour and a half back to the office tomorrow morning, meaning I wouldn't likely get to the gym. So I deadlifted. And stuff. Trap Bar Deadlift: - 145 lb x 10 reps - 195 lb x 10 reps - 235 lb x 5 reps - 235 lb x 5 reps - 235 lb x 5 reps - 285 lb x 3 reps - 285 lb x 2 reps Bent Over Barbell Row: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Wide-Grip Lat Pulldown: - 90 lb x 12 reps - 90 lb x 12 reps - 90 lb x 12 reps - 105 lb x 10 reps - 120 lb x 8 reps - 135 lb x 6 reps - 135 lb x 6 reps - 90 lb x 12 reps Isolateral Plate Loaded Row: - 185 lb x 12 reps - 185 lb x 12 reps - 185 lb x 10 reps - 135 lb x 15 reps fito2sa
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| # ? Jan 30, 2013 00:22 |
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Rushed shoulder day. I went to the gym knowing I'd have to hurry, and for some reason the gym was packed with people I'd never seen before. Kind of weird to see, I go at roughly the same time every time and typically see the same people. Weighed in at 164!! Standing Barbell Shoulder Press (OHP): - 45 lb x 10 reps - 75 lb x 10 reps - 95 lb x 8 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 3 reps Machine Shoulder (Military) Press: - 75 lb x 20 reps - 75 lb x 20 reps Dumbbell Side Lateral Raise: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps - 15 lb x 12 reps - 15 lb x 12 reps Seated Dumbbell Shoulder Press: - 45 lb x 12 reps - 45 lb x 10 reps - 45 lb x 10 reps Face Pull: - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps Upright Barbell Row: - 50 lb x 12 reps - 50 lb x 12 reps - 50 lb x 12 reps fito2sa
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| # ? Feb 1, 2013 02:27 |
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Chest day, then I went snowboarding. Going to try to grab another workout tomorrow before I eat like poo poo and drink like a fish aka watch Superbowl. http://www.youtube.com/watch?v=Jc8us549EIg Four reps @ 80 lbs is a best for me Incline Dumbbell Bench Press: - 35 lb x 10 reps - 45 lb x 10 reps - 55 lb x 8 reps - 65 lb x 6 reps - 75 lb x 5 reps - 80 lb x 4 reps - 80 lb x 4 reps - 65 lb x 8 reps - 65 lb x 8 reps Dips - Chest Version: - 12 reps - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb Close-Grip Barbell Bench Press: - 100 lb x 12 reps - 115 lb x 8 reps - 115 lb x 8 reps - 115 lb x 8 reps Decline Dumbbell Flyes: - 30 lb x 12 reps - 30 lb x 12 reps - 35 lb x 10 reps - 35 lb x 10 reps Cable Crossover: - 65 lb x 12 reps - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Cable Rope Overhead Triceps Extension: - 70 lb x 20 reps - 70 lb x 16 reps - 80 lb x 10 reps - 80 lb x 10 reps
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| # ? Feb 3, 2013 00:18 |
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Yesterday was so nice out I just went and ran (badly) eventually hitting the park and doing pull ups until I was ready to suffer through the second half of the run. Didn't feel so great today after UFC and Superbowl, but I did back/biceps stuff minus deadlift. http://www.youtube.com/watch?v=3vom--NyO5M Bent Over Barbell Row: - 45 lb x 10 reps - 115 lb x 10 reps - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps One-Arm Dumbbell Row: - 57.5 lb x 10 reps - 57.5 lb x 10 reps - 65 lb x 8 reps - 65 lb x 8 reps Wide-Grip Lat Pulldown: - 105 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps Isolateral Plate Loaded Row: - 185 lb x 10 reps - 185 lb x 10 reps - 185 lb x 10 reps - 185 lb x 10 reps Reverse Barbell Curl: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps Close-Grip EZ Bar Curl: - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 8 reps Cross Body Hammer Dumbbell Curl: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps
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| # ? Feb 5, 2013 02:42 |
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sweet_jones posted:Living 45 minutes from the closest Costco, I forgot how awesome that place can be: Costco rules. Are the bars any good? Haven't tried those.
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| # ? Feb 5, 2013 02:56 |
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sweet_jones posted:I made a huge batch of sweet potatoes in the slow cooker for the first time. Absolutely idiot proof - fill it up with sweet potatoes, turn on low, go to sleep, and the whole house smells syrupy the next morning. All those carmelized sugars accumulated on the bottom DAAAMN I would never have thought of this. Gotta try it out now. Also, give up the FartBars man! Those things will make a meeting seriously uncomfortable.
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| # ? Feb 5, 2013 03:36 |
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Vicious Owl posted:Costco rules. Are the bars any good? Haven't tried those. I thought the caramel and pretzel combination would be great, but you really taste chocolate more than anything else. The saltiness of the pretzels are a nice touch in the background though slap me silly posted:DAAAMN I would never have thought of this. Gotta try it out now. Also, give up the FartBars man! Those things will make a meeting seriously uncomfortable. I got Paleo Slow Cooking from the library - living in Colorado means we literally have a paleo section at the library - and this was just one of the gems. If you've tried the salsa chicken thing that's popular in these parts, use boneless skinless thighs instead of breasts, and instead of gringo grocery store salsa get El Pato salsa de chile fresco. That there will change your life.
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| # ? Feb 5, 2013 03:52 |
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Did yoga Tuesday, and the a super quick chest day yesterday. Had to hurry back to the office to sit on a conference call that started late and basically wasted an hour and half of my life. Incline Dumbbell Bench Press: - 40 lb x 10 reps - 50 lb x 10 reps - 60 lb x 10 reps - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 8 reps Barbell Bench Press: - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps Seated Cable Row: - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps Machine Chest Fly (Pec Deck): - 75 lb x 15 reps - 90 lb x 12 reps - 105 lb x 8 reps - 105 lb x 8 reps http://www.youtube.com/watch?v=n_wlAcaZdrs Then did some legs today. Weight still at 164. Front Barbell Squat: - 45 lb x 10 reps - 95 lb x 8 reps - 115 lb x 3 reps - 135 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps Romanian Deadlift: - 45 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Standing Calf Raises: - 15 reps || weighted || 135 lb - 15 reps || weighted || 135 lb - 15 reps || weighted || 135 lb - 15 reps || weighted || 135 lb Seated Leg Curl: - 120 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps Leg Extensions: - 90 lb x 10 reps - 105 lb x 10 reps - 120 lb x 10 reps - 135 lb x 10 reps - 150 lb x 10 reps - 165 lb x 10 reps - 180 lb x 6 reps - 180 lb x 6 reps fito2sa
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| # ? Feb 8, 2013 01:26 |
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Woke up with some sore calves, so I did an entirely upper body day. Took a couple pictures after workout, there's one that had better focus but you can see old man rear end in the background.   Incline Dumbbell Bench Press: - 40 lb x 10 reps - 52.5 lb x 10 reps - 65 lb x 8 reps - 75 lb x 5 reps - 80 lb x 4 reps - 80 lb x 3 reps - 65 lb x 8 reps Standing Barbell Shoulder Press (OHP): - 100 lb x 5 reps - 100 lb x 5 reps - 100 lb x 5 reps Barbell Bench Press: - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps Bent-Arm Dumbbell Pullover: - 52.5 lb x 12 reps - 52.5 lb x 12 reps - 52.5 lb x 12 reps Lying Dumbbell Tricep Extension: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps Cable Crossover: - 65 lb x 15 reps - 80 lb x 12 reps - 95 lb x 8 reps - 95 lb x 8 reps Cable Rope Overhead Triceps Extension: - 70 lb x 15 reps - 80 lb x 12 reps - 90 lb x 10 reps Dips - Chest Version: - 10 reps - 10 reps || weighted || 30 lb - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb - 8 reps || weighted || 45 lb fito2sa Not sure if Lying Dumbbell Tricep Extension is the best way to log Tate presses? I started listening to a discussion of the origin of AIDS on the way to the gym, and kept listening during my workout which was problematic during OH presses when I started cracking up. This came on shuffle later: http://www.youtube.com/watch?v=uZLm5KpSJ_c 164.5 lbs. Time to eat.
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| # ? Feb 9, 2013 21:50 |
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Another quick workout, unfortunately. 164.5 lbs Trap Bar Deadlift: - 145 lb x 10 reps - 195 lb x 8 reps - 235 lb x 5 reps - 235 lb x 5 reps - 235 lb x 5 reps - 235 lb x 5 reps - 235 lb x 5 reps Pendlay Row: - 70 lb x 10 reps - 90 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps Isolateral Plate Loaded Row: - 135 lb x 15 reps - 135 lb x 15 reps - 135 lb x 15 reps - 135 lb x 15 reps Barbell Curl: - 55 lb x 8 reps - 55 lb x 8 reps - 55 lb x 8 reps Close-Grip Front Lat Pulldown: - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps This is very cool for a fan video: http://www.youtube.com/watch?v=P-Db7U0sicA If you don't like Pearl Jam go gently caress yourself
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| # ? Feb 10, 2013 17:59 |
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 165 lbs Ran and did ab stuff yesterday. Standing Barbell Shoulder Press (OHP): 45 lb x 10 reps (+58 pts) 75 lb x 10 reps (+71 pts) 100 lb x 8 reps (+81 pts) 100 lb x 8 reps (+81 pts) 100 lb x 8 reps (+81 pts) 115 lb x 2 reps (+53 pts) 115 lb x 2 reps (+53 pts) Machine Shoulder (Military) Press: 60 lb x 20 reps (+23 pts) 60 lb x 20 reps (+23 pts) Seated Dumbbell Shoulder Press: 45 lb x 12 reps (+59 pts) 50 lb x 8 reps (+59 pts) 50 lb x 6 reps (+55 pts) 50 lb x 6 reps (+55 pts) Lat Pulldown: 90 lb x 15 reps (+22 pts) 105 lb x 12 reps (+24 pts) 120 lb x 10 reps (+26 pts) 135 lb x 8 reps (+28 pts) 135 lb x 7 reps (+27 pts) Dumbbell Side Lateral Raise: 15 lb x 15 reps (+36 pts) 20 lb x 8 reps (+34 pts) 20 lb x 8 reps (+34 pts) 20 lb x 8 reps (+34 pts) 15 lb x 8 reps (+33 pts) 12 lb x 8 reps (+32 pts) Pull-Up: 8 reps (+60 pts) 8 reps (+60 pts) 8 reps (+60 pts) http://www.youtube.com/watch?v=UYbidjQHG08
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| # ? Feb 13, 2013 02:55 |
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Did a shorter leg gig yesterday and then went for a run in the park. Didn't really move a lot of weight but not sore at all from the combination, which was nice. Did some chest stuff today. 164.5 lbs. Front Barbell Squat: - 45 lb x 10 reps - 75 lb x 8 reps - 95 lb x 5 reps - 115 lb x 5 reps - 135 lb x 8 reps - 135 lb x 6 reps - 135 lb x 6 reps Romanian Deadlift: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps fito2sa Incline Dumbbell Bench Press: - 52.5 lb x 8 reps - 57.5 lb x 8 reps - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 8 reps Decline Barbell Bench Press: - 135 lb x 7 reps - 135 lb x 7 reps - 135 lb x 7 reps - 135 lb x 7 reps Bent-Arm Dumbbell Pullover: - 52.5 lb x 12 reps - 52.5 lb x 12 reps - 52.5 lb x 12 reps Dips - Chest Version: - 8 reps || weighted || 30 lb - 8 reps || weighted || 30 lb - 8 reps || weighted || 30 lb Cable Crossover: - 65 lb x 15 reps - 80 lb x 12 reps - 80 lb x 12 reps - 80 lb x 12 reps Machine Bench Press: - 75 lb x 20 reps - 75 lb x 20 reps Did these with palms in. Think I may either do these regularly or add palms in DB press.
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| # ? Feb 15, 2013 00:39 |
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Friday was drinkin, Saturday was recovering. Irregardless, today felt pretty good. Walking: - 0:22:00 || 2 mi || flat Trap Bar Deadlift: - 145 lb x 10 reps - 235 lb x 5 reps - 285 lb x 2 reps - 285 lb x 2 reps - 285 lb x 2 reps One-Arm Dumbbell Row: - 50 lb x 10 reps - 55 lb x 10 reps - 60 lb x 10 reps - 65 lb x 8 reps - 70 lb x 7 reps Lat Pulldown: - 90 lb x 15 reps - 105 lb x 10 reps - 120 lb x 10 reps - 135 lb x 7 reps - 135 lb x 7 reps Pendlay Row: - 45 lb x 10 reps - 95 lb x 10 reps - 115 lb x 10 reps - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps EZ-Bar Curl: - 55 lb x 12 reps - 55 lb x 10 reps - 55 lb x 8 reps - 55 lb x 8 reps - 55 lb x 8 reps - 45 lb x 8 reps Isolateral Plate Loaded Row: - 135 lb x 15 reps - 135 lb x 15 reps - 135 lb x 20 reps fito2sa I also messed around with the J Pull that seems to be popular here, but it felt like my front delts were straining to do them, so I'd imagine my form was off. I did five sets or so at low weight. May try those again after more research. http://www.youtube.com/watch?v=GfOjQBR1XJw
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| # ? Feb 17, 2013 18:41 |
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Felt kinda sluggish this workout, but the scale offered a possible explanation: 166 lbs, most I've ever weighed  Incline Dumbbell Bench Press: - 57.5 lb x 8 reps - 65 lb x 8 reps - 70 lb x 8 reps - 75 lb x 5 reps - 75 lb x 5 reps - 75 lb x 5 reps Dips - Chest Version: - 10 reps - 10 reps - 10 reps - 10 reps Close-Grip Barbell Bench Press: - 100 lb x 12 reps - 115 lb x 10 reps - 125 lb x 8 reps - 125 lb x 8 reps Standing Overhead Barbell Triceps Extension: - 90 lb x 15 reps - 90 lb x 12 reps - 90 lb x 12 reps - 90 lb x 12 reps - 80 lb x 10 reps Triceps Pushdown: - 90 lb x 15 reps - 90 lb x 15 reps - 90 lb x 15 reps Reverse Grip Triceps Pushdown: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps Cable Crossover: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps - Comment Share
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| # ? Feb 20, 2013 03:15 |
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On Wednesday, I had every intention of working out at lunch but I was convinced to play hooky from work and get some drinks. Next thing I know it's past midnight and I'm doing shots with Denver's finest stripper and stumbling home at 4:30. Had to be in the office three hours later, which was just wonderful.  http://www.youtube.com/watch?v=mZTBBVXculg Friday: Dumbbell Side Lateral Raise: - 15 lb x 10 reps - 20 lb x 8 reps - 25 lb x 6 reps - 25 lb x 6 reps - 20 lb x 8 reps - 15 lb x 8 reps Machine Shoulder (Military) Press: - 75 lb x 20 reps Seated Dumbbell Shoulder Press: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 8 reps Lat Pulldown: - 105 lb x 10 reps - 120 lb x 10 reps - 135 lb x 10 reps - 150 lb x 6 reps - 150 lb x 6 reps fito2sa Today: Pendlay Row: - 45 lb x 10 reps - 115 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps One-Arm Dumbbell Row: - 57.5 lb x 10 reps - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 8 reps - 70 lb x 6 reps Trap Bar Deadlift: - 145 lb x 10 reps - 195 lb x 10 reps - 245 lb x 5 reps - 265 lb x 5 reps - 265 lb x 5 reps - 265 lb x 5 reps Bent Over Barbell Row: - 125 lb x 10 reps - 125 lb x 10 reps - 125 lb x 10 reps - 125 lb x 8 reps - 125 lb x 8 reps EZ-Bar Curl: - 45 lb x 12 reps - 45 lb x 12 reps - 45 lb x 12 reps - 45 lb x 12 reps - 45 lb x 12 reps Isolateral Plate Loaded Row: - 135 lb x 12 reps - 135 lb x 12 reps - 135 lb x 12 reps - 135 lb x 12 reps fito2sa Still holding at 166 lbs, stoked for that.
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| # ? Feb 23, 2013 20:13 |
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I like your volume dude, it's a lot of volume and I like it. I don't really get the lat pulldowns on shoulder day though?
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| # ? Feb 23, 2013 20:18 |
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Fontoyn posted:I like your volume dude, it's a lot of volume and I like it. Thank you sir. Shoulder day only really has oh pressing and accessory type work, but in this case I had read a great article on lat pulldowns (if memory serves shine posted this) a little while back so I was stoked to get back and in do them again: http://www.bodyrecomposition.com/tr...-technique.html
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| # ? Feb 23, 2013 20:22 |
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Wanted to rock the gym yesterday but it was basically a blizzard and I was feeling lazy. So I ran and did misc stuff here, but I did do my first ever standing ab wheel, which I'm stoked about. Today: 166 lbs Incline Dumbbell Bench Press: - 35 lb x 10 reps - 45 lb x 10 reps - 57.5 lb x 10 reps - 65 lb x 6 reps - 65 lb x 6 reps - 65 lb x 5 reps Barbell Bench Press: - 135 lb x 8 reps - 155 lb x 6 reps - 155 lb x 6 reps - 165 lb x 4 reps - 165 lb x 4 reps - 135 lb x 8 reps Dumbbell Flyes: - 30 lb x 12 reps - 30 lb x 12 reps - 30 lb x 12 reps Close-Grip Barbell Bench Press: - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 8 reps Seated Triceps Press: - 20 lb x 15 reps - 20 lb x 15 reps - 20 lb x 15 reps Standing Overhead Barbell Triceps Extension: - 44 lb x 8 reps - 44 lb x 8 reps - 44 lb x 8 reps Cable Crossover: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps Reverse Grip Triceps Pushdown: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps Triceps Pushdown - V-Bar Attachment: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps fito2sa Also realized I haven't posted a food pic in a minute, probably because lately most meals are just rice meat vegetables and everything else dumped into a massive bowl. Here's me actually using a plate: 
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| # ? Feb 26, 2013 00:32 |
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Three days since last workout due to drinking and drinking recovery issues. Had to squeeze a quick-ish shoulder workout in today, but really digging higher volume for shoulders. Standing Barbell Shoulder Press (OHP): - 65 lb x 10 reps - 100 lb x 5 reps - 100 lb x 5 reps - 100 lb x 5 reps - 115 lb x 4 reps - 115 lb x 2 reps - 115 lb x 2 reps Seated Dumbbell Shoulder Press: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps Dumbbell Side Lateral Raise: - 20 lb x 8 reps - 20 lb x 8 reps - 20 lb x 8 reps - 15 lb x 8 reps - 15 lb x 8 reps - 15 lb x 8 reps Ab Wheel (kneeling): - 10 reps Wide-Grip Pull-Up: - 6 reps http://www.youtube.com/watch?v=GM0BncXyfxU
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| # ? Mar 2, 2013 02:19 |
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Got to the gym this morning for back day and the trap bar wasn't there. Hunted down the only employee on the floor and the kid told me it was locked in the managers office and he didn't know why. I'm gonna start stabbing people if its gone for good, especially after trying to do sumo DLs after so long of not doing them. Reverse Grip Bent-Over Rows: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Pendlay Row: - 45 lb x 8 reps - 115 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps Sumo Deadlift: - 100 lb x 10 reps - 190 lb x 8 reps - 190 lb x 8 reps - 190 lb x 8 reps One-Arm Dumbbell Row: - 55 lb x 10 reps - 65 lb x 8 reps - 65 lb x 8 reps - 70 lb x 8 reps - 70 lb x 8 reps Lat Pulldown: - 95 lb x 10 reps - 110 lb x 10 reps - 125 lb x 10 reps - 135 lb x 8 reps - 135 lb x 6 reps EZ-Bar Curl: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Reverse Barbell Curl: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps Barbell Curl: - 45 lb x 12 reps - 45 lb x 12 reps - 45 lb x 12 reps Isolateral Plate Loaded Row: - 135 lb x 15 reps - 135 lb x 15 reps - 135 lb x 15 reps fito2sa Sort of afraid to weigh in tomorrow as this week I've had a bit too much fun. Guess I better get eating.
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| # ? Mar 2, 2013 20:51 |
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Ran into the gym's manager about the missing trap bar. Basically, some douchers cracked the platform that they had just put in by unloading weight and letting the bar itself drop straight onto the platform. He's trying to come up with some way to add rubber stoppers to the bar, then we get it back. Fuckers. Incline Dumbbell Bench Press: - 40 lb x 10 reps - 52.5 lb x 10 reps - 65 lb x 8 reps - 70 lb x 5 reps - 75 lb x 5 reps - 75 lb x 5 reps - 75 lb x 5 reps Barbell Bench Press: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Incline Dumbbell Flyes: - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 10 reps Cable Crossover: - 65 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps fito2sa Son of a bitch, only 165 lbs. Damnit.
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| # ? Mar 5, 2013 00:38 |
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Had to do a shorter workout for legs today. The scale did fall closer to 166 than 165 today, hopeful I get back up over 166 by weeks end. Front Barbell Squat: - 45 lb x 10 reps - 95 lb x 8 reps - 115 lb x 6 reps - 135 lb x 6 reps - 155 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps - 155 lb x 3 reps Body Weight Squat: - 10 reps - 10 reps Arch Back Good Morning: - 80 lb x 8 reps - 80 lb x 8 reps - 80 lb x 8 reps Leg Extensions: - 110 lb x 10 reps - 110 lb x 10 reps - 110 lb x 10 reps - 110 lb x 10 reps Lying Leg Curls: - 80 lb x 8 reps - 80 lb x 8 reps - 80 lb x 8 reps fito2sa http://www.youtube.com/watch?v=Qw3VWBK2nW4
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| # ? Mar 6, 2013 02:40 |
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Sup rap buddy, log looks solid. Gonna keep up for sure. Looks like you listen to the same kinda stuff as me which is an added bonus.
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| # ? Mar 6, 2013 04:08 |
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Got to the gym at lunch, hit the first two rows exercises and my phone starts blowing up, something about a mandatory meeting. Turns out they fired my boss. And the fuckers made me cut back day short! One-Arm Dumbbell Row: - 52.5 lb x 10 reps - 65 lb x 10 reps - 70 lb x 8 reps - 75 lb x 6 reps - 65 lb x 8 reps Bent Over Barbell Row: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Lat Pulldown: - 105 lb x 10 reps - 120 lb x 10 reps - 135 lb x 6 reps - 135 lb x 6 reps - 135 lb x 6 reps Reverse Barbell Curl: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps Isolateral Plate Loaded Row: - 135 lb x 15 reps - 135 lb x 15 reps - 135 lb x 15 reps - 135 lb x 15 reps fito2sa Still holding at 165 lbs. In other news, it makes me incredibly happy to see how nice this project turned out: http://www.youtube.com/watch?v=eTqPP2rSU7g
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| # ? Mar 8, 2013 02:40 |
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Didn't train Friday but felt good about today's workout. Barbell Bench Press: - 95 lb x 10 reps - 135 lb x 8 reps - 155 lb x 6 reps - 175 lb x 3 reps - 185 lb x 1 reps - 185 lb x 1 reps Incline Dumbbell Bench Press: - 65 lb x 8 reps - 65 lb x 8 reps - 65 lb x 7 reps - 65 lb x 7 reps Close-Grip Barbell Bench Press: - 105 lb x 8 reps - 105 lb x 8 reps - 105 lb x 8 reps Dumbbell Flyes: - 35 lb x 15 reps - 35 lb x 12 reps - 35 lb x 12 reps Machine Chest Fly (Pec Deck): - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps Cable Crossover: - 80 lb x 12 reps - 95 lb x 12 reps - 95 lb x 12 reps - 95 lb x 12 reps Dips - Chest Version: - 10 reps - 10 reps || weighted || 30 lb - 8 reps || weighted || 40 lb - 8 reps || weighted || 40 lb - 8 reps || weighted || 40 lb Machine Triceps Extension: - 70 lb x 15 reps - 70 lb x 15 reps - 80 lb x 10 reps - 90 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps Cable Rope Overhead Triceps Extension: - 90 lb x 12 reps - 90 lb x 12 reps - 90 lb x 12 reps Triceps Pushdown: - 90 lb x 12 reps - 90 lb x 12 reps - 90 lb x 12 reps fito2sa
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| # ? Mar 9, 2013 18:58 |
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In other news, I wanted to check out the cherry vanilla flavor of this It tastes good and doesn't seem to wreck havoc on my stomach, but goddamn does it suck to mix up. After trying shaker bottle, blender (they recommend against this for some reason), I started just trying to stir with a fork in the glass. This is after a solid minute of stirring 
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| # ? Mar 9, 2013 19:53 |
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Back to 166 lbs! Going to try and dial in the food consumption this week, may even do a food log if there's time. Sumo Deadlift: - 45 lb x 10 reps - 135 lb x 10 reps - 185 lb x 6 reps - 235 lb x 5 reps - 255 lb x 5 reps One-Arm Dumbbell Row: - 57.5 lb x 10 reps - 65 lb x 10 reps - 70 lb x 8 reps - 75 lb x 6 reps - 75 lb x 6 reps Bent-Arm Dumbbell Pullover: - 57.5 lb x 10 reps - 57.5 lb x 10 reps - 57.5 lb x 10 reps Pendlay Row: - 45 lb x 10 reps - 115 lb x 10 reps - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps Close-Grip Front Lat Pulldown: - 105 lb x 10 reps - 120 lb x 10 reps - 135 lb x 10 reps - 150 lb x 6 reps - 150 lb x 6 reps Isolateral Plate Loaded Row: - 155 lb x 12 reps - 155 lb x 12 reps - 155 lb x 12 reps - 155 lb x 12 reps EZ-Bar Curl: - 65 lb x 10 reps - 65 lb x 10 reps - 65 lb x 10 reps - 65 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Bird-Dog: - 20 reps - 20 reps fito2sa My broke rear end gym has locked the trap bar in a closet and didn't have any chalk out today. http://www.youtube.com/watch?v=b2Nu8RVhpwY
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| # ? Mar 10, 2013 22:02 |
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Standing Military Press: - 45 lb x 10 reps - 75 lb x 10 reps - 100 lb x 6 reps - 100 lb x 6 reps - 100 lb x 6 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps - 115 lb x 2 reps Seated Dumbbell Shoulder Press: - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 45 lb x 10 reps - 52.5 lb x 4 reps Machine Lateral Raise: - 33.5 lb x 10 reps - 33.5 lb x 10 reps - 33.5 lb x 10 reps Dumbbell Side Lateral Raise: - 20 lb x 8 reps - 20 lb x 8 reps - 20 lb x 8 reps - 20 lb x 8 reps - 20 lb x 8 reps fito2sa
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| # ? Mar 13, 2013 02:38 |
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Shorter chest day, had to be back to the office for a sales call. Boo. Incline Dumbbell Bench Press: - 40 lb x 10 reps - 52.5 lb x 10 reps - 65 lb x 8 reps - 70 lb x 6 reps - 75 lb x 5 reps - 75 lb x 5 reps Barbell Bench Press: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Decline Barbell Bench Press: - 135 lb x 8 reps - 135 lb x 7 reps - 135 lb x 6 reps - 155 lb x 6 reps Incline Dumbbell Flyes: - 35 lb x 12 reps - 35 lb x 12 reps - 35 lb x 12 reps - 40 lb x 8 reps Cable Crossover: - 80 lb x 15 reps - 80 lb x 15 reps - 80 lb x 15 reps Machine Bench Press: - 75 lb x 15 reps - 75 lb x 15 reps fito2sa I had no idea they made a video for this song, this poo poo is great http://www.youtube.com/watch?v=liJWv43QxMo
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| # ? Mar 15, 2013 00:19 |
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I'M THE LITTLE MOTHERFUCKER WITH THE BIG DICK SWINGIN
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| # ? Mar 15, 2013 01:34 |
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| # ? May 19, 2013 17:38 |
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On that note, as I flip through other logs I notice I've been slippin on posting pics of my little dude.  These are not the goddamn droids you are looking for 
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| # ? Mar 15, 2013 02:56 |
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