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fUnc


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Posted by: fUnc17

Hi all. My name is AJ, I am currently 6'3" 205lbs and on a bulk atm. I'd thought I would start a journal to keep track of my progress and to share my workouts with everyone, thanks.

List of supplements I take:

ON 100% whey
Myoplex MRP
multi vitamin
vitamin C
Occasionaly an ABB blue thunder or ABB carb force

Current Diet:

Meal one - 2 scoops whey, 2 cups water, 1/2 cup oats
Meal two - nat pb + almonds on ww, water
Meal three - skinless Rotissarie chicken, cup brown rice, water
Meal four - 2 scoops whey, 2 cups water, 1/2 cup oats
Meal five - ABB carbo force -or- Myoplex MRP
Meal six - 2 Turkey wrap's w/ veggies, salad, water
Meal seven - 1 cup cottage cheese, water

Aiming for approx 3500 cals

Current split:

Chest/Tri
Legs
Rest
Shoulders
Back/Bi
Rest

Today is a rest day but I'll list yesterday's workout. I only did back yesterday because i did bi's/tri's the previous day. I decided to change my routine to back/bi from now on so my arms aren't overtained, etc.


Deadlift

315 x 8
275 x 8
275 x 8

DB bent over rows

100 x 8
100 x 8
100 x 8

WG pulldown

120 x 8
120 x 8
120 x 8

CG pulldown

120 x 8
140 x 6
120 x 8

Decline situps

bw + 25 x 12
bw + 25 x 12
bw + 25 x 12

Knee raise

bw x 12
bw x 12
bw x 12


Posted by: P-funk

looks like a good workout.


Posted by: Vieope

Are you bulking with 3500 calories? How big are those calories in Jersey huh?


Posted by: rock4832

I agree with Patrick, nice w/o! I'm impressed with those deads!

V- I think 3500 is alright for a slow maintained bulk.


Posted by: fUnc17

Quote:
Originally Posted by Vieope
Are you bulking with 3500 calories? How big are those calories in Jersey huh?
yup 3500 is my magic number. Oh and jersey calories are too big for a bunny


Quote:
Originally Posted by rock4832
I agree with Patrick, nice w/o! I'm impressed with those deads!

V- I think 3500 is alright for a slow maintained bulk.
Thanks rock, dead's are my favorite. I went easy on them this week because I've been slacking since New years.

Nice to meet you all.


Posted by: Vieope




Posted by: fUnc17

I took yesterday off and took a ride up to boston. It was kind of random.

Chest/Tri day, i hate chest mostly because i can't put up alot of weight. ok im done complaining.

Flat Bench

185 x 8
155 x 8
155 x 8

Incline Barbell

95 x 8
135 x 8
135 x 8

Flyes

25 x 8
30 x 8
30 x 8

Decline Flyes

25 x 8
30 x 8
25 x 8

1 hand tri extension

30 x 8
30 x 8
25 x 8

cg bench

135 x 8
95 x 8
95 x 8

2 hand rope cable extension

110 x 8
100 x 8
100 x 8

Like i said b4, i absolutely hate chest. I guess its because when i began lifting i didn't have one! Oh well, it'll get better. Legs are tomorrow, i can't wait.


Posted by: Arnie's left nu

wow, your deads are really strong compared to your bench. Still, good work......and youre only 18. Nice


Posted by: fUnc17

Legs/Abs

Squats

295 x 8
275 x 8
245 x 8

Leg press

360 x 8
450 x 8
360 x 8

Lunges

40 x 8
40 x 8
40 x 8

Crunches on swiss ball

bw x 15
bw x 15
bw x 15

Leg Raises

bw x 12
bw x 12
bw x 12

Decline situps

bw + 25 x 12
bw + 25 x 12
bw + 25 x 12

Legs felt good today. When i put 295 on for squats during my first rep i thought i was going down for the count, lol. Luckily i made my way back up and it was easier from there on out. Good set though. I also did Hex squats but i dunno wut the rubber barbells weigh so i didn't bother listing them.


Posted by: fUnc17

I'm taking tomorrow off (shoulders) because I'm going back home for the weekend. Monday is MLK Jr. day so I don't have classes.

Anyway, my diet has been in check and I've actually been leaning out. I woke up two days ago after chest and could tell I leaned out a bit around my mid-section. My legs are also noticablely bigger. They have been like that for awhile now (getting larger everyweek).

I'll pickup where I left off on Friday, later.


Posted by: fUnc17

I ended up going to the gym yesterday (thursday) since i decided to go home today (friday).

DB press

60 x 8
50 x 8
45 x 8

Lateral raises (i love these)

30 x 8
30 x 8
30 x 8

Reverse flyes

25 x 8
25 x 8
25 x 8

Cleans

I have no idea how much weight I used. It was the largest rubber bb + 10lb on each side. It wasn't that it was heavy, I did 3 sets of 8 like I usually do but these really upped my heartrate. I have began to like them more and more, they are among my other favorites which are deadlifts and squats.

I'm writing this from school, but I'll be back home to workout. It's only a 4hour drive so it isn't too bad but I'm going to have to pack a nat pb sandwhich and/or a protein shake for the ride. I can't wait to do some deadlifts


Posted by: fUnc17

Back/Bi's

Deadlift

315 x 6
315 x 6
365 x 4
385 x 1
405 x 1 *PB

DB rows

100 x 8
100 x 8
100 x 8

WG pulldown

160 x 8
160 x 8
150 x 8

CG pulldown

160 x 8
150 x 8
150 x 8

Incline db curls

50 x 8
40 x 8

Preacher curls

40 x 8
30 x 8

DB curls (at the same time)

30 x 8
30 x 8
30 x 8

My back is absolutely annihilated. I broke my best twice, i loaded up 385 and got it and a good song came on my ipod and the 45's were right there so i said what the hell, might as well try. So i got it up suprisingly easy. For now on im going to do alot less reps for my deads 5 or lower and use more weight. This was the first week i did Bi's following Back and they were so tired after doing back i had to cut back on the weight and sets which is better in my opinion. The only negative in this workout is that i forgot to do abs like a jackass.


Posted by: fUnc17

bleh... i slacked BIG time on this journal. ehh oh well back on track now.

Back/Bi's

Deadlift
warmup
315 x 5
365 x 5
385 x 2 (could've gotten 2 or 3 more easily)
365 x 3
315 x 5

DB rows
100 x 8
100 x 8
100 x 8

WG pulldown
120 x 8
110 x 8
110 x 8

CG pulldown
120 x 8
110 x 8
110 x 8

Hammer curls
40 x 8
35 x 8

Incline curls
40 x 8
35 x 8

DB curls (same time)
40 x 8
30 x 8

Yeah this workout was weird... I started off strong with my deads but as soon as i hit the pulldowns my Bi's became really fatigued really fast. But my traps and upper back are pretty soar today so its a good sign.

shit i just realized i lost 40-50lbs on my pulldowns, i didnt even notice that. wow. thats going to be fixed real fast.

I really would like to gain some more mass. Not sure where to add calories and in which meals. I was thinking about adding a grapefruit or banana in the morning for breakfast, just to get a few more calories. I also need to fix up my last meal id like to get a few more calories out of that. If i can get 400-500 more cals ill be set.


Posted by: fUnc17

Chest/Tri's

Flat bench
185 x 8 (warmup)
225 x 1 *PB
205 x 5
135 x 10

Incline DB press
50 x 8
40 x 8
40 x 8

Incline DB fly
30 x 8
40 x 8
30 x 8

Dips
bw x 8
bw x 8
bw x 8

CG bench
135 x 8
95 x 8
95 x 8

1 hand overhead extensions (each arm)
20 x 8
20 x 8
20 x 8

ahhh... I was so pumped when i pushed 225 up! I didnt even intend to even attempt it, but when i had 185 on there i pumped out 8 reps rather easily and I told myself to just give it a shot and i got it up with ease. My CG bench sucked because by the time i got to my last set of dips my triceps were ready to explode.

Overall, I am very pleased with my workout, now i dont hate chest as much anymore, go figure, lol.


Posted by: P-funk

great job in hitting 225!!! that is a great thing. i remeber when i hit it too. the way it looks with 2 plates on each side is awesome. keep up the hard work.


Posted by: fUnc17

Quote:
Originally Posted by P-funk
the way it looks with 2 plates on each side is awesome.
EXACTLY!

and thank you


Posted by: Cold Iron

Nice PR

I remember when I first started out, my goal was to one day do 2 plates.


Posted by: Archangel

Quote:
Originally Posted by P-funk
great job in hitting 225!!! that is a great thing. i remeber when i hit it too. the way it looks with 2 plates on each side is awesome. keep up the hard work.
Ditto, Keep it up!!!


Posted by: fUnc17

Legs/Abs

Squats

275 x 8
275 x 8
275 x 8

Leg Extensions

45 x 8
70 x 8
70 x 8

Leg Press

380 x 8
380 x 8
470 x 8

Leg curls

45 x 8
45 x 8
45 x 8

Lunges

40 x 8
40 x 8
40 x 8

Swiss ball situps

bw x 12
bw x 12
bw x 12

Leg Raises

bw x 12
bw x 12
bw x 12

Weighted crunches

140 x 12
140 x 12
140 x 12



My quads were really tight today, i was struggling a bit with my squats but thats probably because i havent done them in awhile. On the other hand, when i moved over to leg press, it felt alot easier than normal.


Posted by: Archangel

Good W/O Brother!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Good W/O Brother!!!
thx bro, i appreciate the support


Posted by: M.J.H.

Workouts are looking solid man, keep it up.


Posted by: fUnc17

Shoulders

DB press

65 x 8
60 x 6
55 x 6
50 x 6

Cleans

Still unsure of the weight of the rubber barbells, i need to ask someone. I did 3 sets of 8, the first set i pressed them overhead, the last two sets i upped the weight. The bar is your standard 45lbs olympic bar.

Lateral Raises

35 x 8
30 x 8
30 x 8
30 x 8

Really good workout today, very intense. My shoulders felt so good and fluid after I left the gym. The only thing that bugged me was I got the 65 x 8 but couldnt get the last two reps on the subsequent sets due to forearm fatigue. The cleans were grueling and I was sweating a boat load when I go to the lateral raises. The laterals definately kicked my ass.


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Shoulders

DB press

65 x 8
60 x 6
55 x 6
50 x 6

Cleans

Still unsure of the weight of the rubber barbells, i need to ask someone. I did 3 sets of 8, the first set i pressed them overhead, the last two sets i upped the weight. The bar is your standard 45lbs olympic bar.

Lateral Raises

35 x 8
30 x 8
30 x 8
30 x 8

Really good workout today, very intense. My shoulders felt so good and fluid after I left the gym. The only thing that bugged me was I got the 65 x 8 but couldnt get the last two reps on the subsequent sets due to forearm fatigue. The cleans were grueling and I was sweating a boat load when I go to the lateral raises. The laterals definately kicked my ass.
Good w/o!!! Oh yes, them laterals shred my shoulders too Ever think about rear laterals? Those are KILLER


Posted by: fUnc17

Back/Bi's

Deadlift
warmup
385 x 4
405 x 1
405 x 1
385 x 2
315 x 3

WG Pulldown
140 x 8
130 x 8
120 x 8

Rows (pulley)
250 x 8
250 x 8
250 x 8

CG Pulldown
140 x 8
130 x 8
120 x 8

EZ bar curls
75 x 8
65 x 8
65 x 8

Hammer curls
25 x 8
25 x 8
20 x 8

I also did 1 set of wg pullups and cg pullups, unfortunately my biceps suck so bad as far as strength i really cant do many reps yet. In addition, the pins were no where to be found so i couldnt do any more weight on my rows

It's alright though, every week I am able to deadlift more weight for more reps and I'm excited to do it every week because I get stronger every time

I'm also hammering/curling about half what i should be able to be... my bi's are cooked after pulldowns

P.S. I forgot to do abs AGAIN ... omg, so mad. now on my rest day i have to go back to the gym and do abs


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Back/Bi's

Deadlift
warmup
385 x 4
405 x 1
405 x 1
385 x 2
315 x 3

WG Pulldown
140 x 8
130 x 8
120 x 8

Rows (pulley)
250 x 8
250 x 8
250 x 8

CG Pulldown
140 x 8
130 x 8
120 x 8

EZ bar curls
75 x 8
65 x 8
65 x 8

Hammer curls
25 x 8
25 x 8
20 x 8
KILLER Deads!!! Looks good to me Brother. Keep movin' that weight!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
KILLER Deads!!! Looks good to me Brother. Keep movin' that weight!!!
i will , thanks for the support!


Posted by: Pylon

Lookin' good func. Keep it movin'!


Posted by: fUnc17

Chest/Tri's/Abs

Flat Bench

185 x 8
185 x 8
205 x 5

Incline BB

135 x 3 (completely failed and looked like an asshole)
95 x 8
95 x 8

Incline Flyes

40 x 6 (left arm completely failed, again looked like a dick)
35 x 8
35 x 8

Cable cross

80 x 8
80 x 8
70 x 8

Skullcrushers

65 x 6
65 x 5
65 x 5

Tri overhead DB (1hand)

20 x 8
20 x 8
20 x 8

Decline situps

bw + 25 x 12
bw + 25 x 12
bw + 25 x 12

Swiss ball crunches w/ medicine ball overhead

x12
x12
x12

Side crunches

x12
x12
x12

Knee raises

x12
x12

This is by far the WORST workout I've ever had. My roomate went home for the weekend so I didn't have my spotter, nor the confidence to do anything. It pretty much threw everything out of wack. From the very start I knew I was going to have a shit workout. My triceps wore down fast and when I got to skullcrushers I couldn't do shit for weight OR reps. I need to switch tri's to a diff day as well as Bi's, they both are suffering in the strength category despite the fact they are getting much larger. Some days I feel like I can walk around the gym like I own it, other days I feel like it's my first day.


Posted by: Archangel

Hey Brother, don't be too hard on yourself!!! Thats our job Just teasin ya. Lookin good there man. Ya gotta fight through and do it, to it!!!


Posted by: fUnc17

lol thanks AA, i can always depend on ya to livin up the situation


Posted by: Archangel

Quote:
Originally Posted by fUnc17
lol thanks AA, i can always depend on ya to livin up the situation



Posted by: fUnc17

Legs

Squat
warmup with bar
225 x 8
275 x 8
295 x 8
275 x 8
225 x 8
135 x 10
135 x 10

SLDL w/ DB in each hand

55 x 8
55 x 8
55 x 8

Leg Extensions

100 x 8
130 x 8
120 x 8

Tried the SLDL's, I definately need to work on my form but I could see how they can be a great excersise. I think I'm going to move up to 3 plates next week on my squats, I feel comfortable with the weight I've been using for quite some time.

On a side note, I walked into the gym today to be greeted by fumes of cleaning chemicals. As I'm doing squats, some lady is mopping all around with chemicals along with her "mobile cleaning station." I move on to SLDL's and she has to nerve to mop in front of me, on the dumbells, she starts moving the dumbells, I got so pissed and began to get sick due to the gross smell. Everyone in the gym was looking at this lady, like what the fuck are you doing?? I wanted to say something, I should've, but I didn't want to be in there any longer than I had to be. I got out and felt lightheaded on the way home, luckily I feel ok now. The nerve of that friggen lady.


Posted by: Archangel

Great w/o!!! 3 wheels on your squats huh? You Beast!!!
Hey cleanin lady............


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Great w/o!!! 3 wheels on your squats huh? You Beast!!!
Hey cleanin lady............
hahaha i hope so


Posted by: reg56

I just hit 3 plates last week on my squats, felt damn good. You'll have no problem with it with the weight and reps you've been using.


Posted by: fUnc17

Quote:
Originally Posted by reg56
I just hit 3 plates last week on my squats, felt damn good. You'll have no problem with it with the weight and reps you've been using.
Thanks man, I guess im just intimidated by it. I'll definately get it, no doubt. I tend to be more conservative on squats seeing as gravity is against me


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Thanks man, I guess im just intimidated by it. I'll definately get it, no doubt. I tend to be more conservative on squats seeing as gravity is against me
Intimidated? You just set your mind to it!!! I got faith in you Brother, I know you can do it!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Intimidated? You just set your mind to it!!! I got faith in you Brother, I know you can do it!!!
lol, thanks.

just thougth i'd add the fact that my upper chest is still sore a bit, my abs are still sore, and my glutes are sore. My chest isn't usually sore for this long, that can only be a good thing. And I also weighed myself this morning and im down to 197 . Lost alot of bodyfat, my abs are poppin through alot more, thankfully i've retained all my strength. I can only credit the diet i've been on


Posted by: Archangel

Keep it up


Posted by: fUnc17

Shoulders/Abs

Arnold Press

60 x 6
55 x 8
50 x 8
45 x 8

Upright row

65 x 8
95 x 8
85 x 8

Cleans

Rubber weights yet again, still not sure what they weigh. Well over 135

Decline side crunches

25 + bw x 12
25 + bw x 12
25 + bw x 12

Swiss ball crunches w/ medicine ball overhead (6lbs?)

x12
x12
x12

Weighted crunches

140 x 12
160 x 12
140 x 12

Good workout. Cleans went well. The only thing is that my forearms seem to fatigue really quick when doing any kind of overhead press (military, incline bench, arnold)




Posted by: soxmuscle

Workouts look pretty solid in here. Your a big boy for being eighteen, do you play any sports?


Posted by: Archangel

GREAT w/o!!! Keep goin'


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
Workouts look pretty solid in here. Your a big boy for being eighteen, do you play any sports?
I've played hockey since I was 4, stopped this year when I got to college. I dont know what my plans are with it, I'll just play recreationally.. my college team blows and i didn't really come to school to play hockey. Also theres rumors of a football team startin up when im a junior so i'll see


Posted by: soxmuscle

what school do you go to?


Posted by: fUnc17

johnson & wales university. providence, RI


Posted by: fUnc17

Back/Bi's/Traps

Deadlift

225 x 3
365 x 3
405 x 2
455 x 1*PB
405 x 1
315 x 3

WG Pullups

bw x 5
bw x 5
bw x 3

WG Pulldowns

130 x 8
120 x 8

CG Pulldowns

140 x 8
130 x 8
120 x 8

EZ bar curls

65 x 8
65 x 8
65 x 8

Incline curls

30 x 8

Preacher machine curls

70 x 5
50 x 8

Barbell shrugs

135 x 12
135 x 12
135 x 12



Strength was awesome today. I got more pullups that I thought I would be able to get. My forearms really kill my ability to do more.

Some big guy asked if he jump in with me on the deads, he had to have at least 20-25lbs on me, he was a monster. So i said sure. This was when I was on 365.. he got 2 reps I believe. We put on 1 more plate so there was 405, and I got up two, he got up 1, turned purple and was really pissed. Then he just walked away in a fit of rage cursing. me and my roomate were dying. Then I was in a good mood so I put more weight I planned too, and I got it.

The only thing was that my grip was going while doing shrugs. I have alot of calices (sp?) so it hurt to hold the bar, it was grinding into my skin and hurt alot.


Posted by: Archangel

KILLER w/o Brother. Those deads are huge. Watch your back though Don't wanna put yourself out of commision. Course, if you where out, I could catch up to you


Posted by: fUnc17

Quote:
Originally Posted by Archangel
KILLER w/o Brother. Those deads are huge. Watch your back though Don't wanna put yourself out of commision. Course, if you where out, I could catch up to you
haha yea i wouldnt want that

I'm going to do something completely next week for back, but still include deads


Posted by: Archangel

Quote:
Originally Posted by fUnc17
haha yea i wouldnt want that

I'm going to do something completely next week for back, but still include deads
I'll be here watchin


Posted by: fUnc17

Chest/Tri's/Abs

Flat DB's

65 x 8
70 x 8
75 x 8

Decline BB

135 x 8
185 x 4
135 x 8

Cable cross

90 x 8
80 x 8
70 x 8

Incline DB

55 x 8
50 x 8

Tri Rope extension

140 x 8
140 x 8
140 x 8

Tri overhead

25 x 5

Dips

bw x 8
bw x 8

Swiss crunch w/ medicine ball

x12
x12
x12

Decline situp

bw + 25 x 12
bw + 25 x 12
bw + 25 x 12

Side Crunches

x12
x12
x12

Nothin special here, I didnt feel particularly driven or in the mood today. I wasn't focused very well, declines sucked big time, they are usually better than my flats. I only got a few hours of sleep last night, I'll make up on leg day tomorrow.


Posted by: Archangel

Hey Brother, we all have days that aren't so good, but you did it, and your weight are still big movers. Don't be to down on yourself, I've had several days this past week where I felt the same. My daughter has been sick and that means Daddy gets no sleep So sometimes I feel like crap, but we gotta do it to it, right Brother


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Hey Brother, we all have days that aren't so good, but you did it, and your weight are still big movers. Don't be to down on yourself, I've had several days this past week where I felt the same. My daughter has been sick and that means Daddy gets no sleep So sometimes I feel like crap, but we gotta do it to it, right Brother
yea man, i'm not even worried about it . And go get sum sleep, because im gunna hit the sack right now


Posted by: fUnc17

Legs/forearms

Squats

225 x 8
315 x 8*PB
315 x 3
275 x 8
245 x 8

Leg Press

450 x 10
450 x 10
450 x 10

Seated leg curl (wow!!!)

110 x 8
130 x 10
110 x 10

Reverse Wrist curls (oh man)

65 x 20
85 x 20
85 x 15

Dead Hang

x60 seconds
x60 seconds

These are the days I live for . AWESOME workout. I never really incorporated seated leg curls into my routine, I got the biggest pump and rush of blood I've ever felt, it was almost paralyzing. It felt great. I also never had done isolated forearm work, but I decided that I would do it today, and probably on leg day for now on.

The 3 wheel squats i nailed without a problem, and my leg press weight went up, reps went up, and both were stable throughout the 3 sets. My legs havent been this soar and pumped in a long time, what a great day!


Posted by: soxmuscle

You have some strong legs, solid workout.


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
You have some strong legs, solid workout.
Thanks, you have some serious pull strength


Posted by: Archangel

Alright Brother, DYNAMITE W/O!!! Throwing some BIG weights there Brother


Posted by: fUnc17

Shoulders/Abs

Arnold's

60 x 8
50 x 8
45 x 8

Lateral Raise

45 x 8
35 x 8
35 x 8

Clean & Jerk

Bar + Rubber BB's, unsure of weight.

x8
x8
x8

Swiss crunch w/ medicine ball

x12
x12
x12

Weighted Crunches

160 x 12
180 x 12
200 x 12

Knee Raise

x12
x12
x12


Before my first set of arnolds, I was going to do reg DB presses, so I used the 70's and pushed them up for 4. I then decided to just switch to the arnolds. I like them better anyhow.


Posted by: Archangel

Lookin Good Brother. 45's on Laterals, BIG mover there!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Lookin Good Brother. 45's on Laterals, BIG mover there!!!
Thanks. My shoulders were on fire after that set


Posted by: soxmuscle

60's on the Arnold Presses is something to be proud of aswell.


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
60's on the Arnold Presses is something to be proud of aswell.
Thanks.

I added 2 photos of myself. They suck in quality, and its tough to pose when I'm taking the picture, but they are pictures none the less. Too bad I can't get a back shot, I'll ask my roomate when he gets back.


Posted by: Archangel

Hey Brother, pics are lookin good. Keep it up!!!


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Thanks. My shoulders were on fire after that set



Posted by: fUnc17

Back/Traps/Tri's

Deadlift

315 x 3
405 x 3
455 x 1
405 x 1
315 x 7

WG Pullups

bw x 5
bw x 5
bw x 5

Underhand Bent over BB rows

135 x 8
135 x 8
135 x 8

BB shrugs superset rear shrug

135 x 20
135 x 15
135 x 10

CG Pulldown

140 x 8
170 x 8

CG seated rows

250 x 8
250 x 8

CG bench

135 x 8
185 x 4
135 x 8

Skullcrushers

65 x 8
85 x 8
65 x 6


Strength was good, could have been better. I had to nap after classes because I got 3 hrs of sleep last night so i missed a big meal, and definately felt it. Good workout though. Those rear shrugs are killer, and that was the first time I had done bb rows


Posted by: Archangel

Brother, That was a kicken' W/O !!! Your deads are BIG!!! How do you like the rear shrug? They felt real awkward to me. Tried 'em a couple times, but not sure if I like them!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Brother, That was a kicken' W/O !!! Your deads are BIG!!! How do you like the rear shrug? They felt real awkward to me. Tried 'em a couple times, but not sure if I like them!!!
yea the rear shrugs were awkward to say the least, but well worth it. I definately got a nice burn from them. I wouldn't say I like them, but I'm going to do them anyway, to hit my traps from a different angle


Posted by: Archangel

Quote:
Originally Posted by fUnc17
yea the rear shrugs were awkward to say the least, but well worth it. I definately got a nice burn from them. I wouldn't say I like them, but I'm going to do them anyway, to hit my traps from a different angle



Posted by: fUnc17

Woooops, couldnt post for a while

Shoulders/Abs

Arnold's

50 x 8
50 x 8
50 x 8

Frontal Raises

30 x 8
30 x 8
30 x 8

Swiss situps w/ kettlebell overhead

x12
x12
x12

Knee Raises

x12
x12
x12


Went home for the weekend and my dad taught me the correct way to bench. I was using too much triceps and not enough chest, fixed that problem. I'm finding more and more that benching is more about technique than anything else.

Also decided to cut volume down alot, I have been overtraining. 6 sets for shoulders is enough, if you noticed on some of my other shoulder/arm workouts I do 9 sets, way too much.

So now its 6 sets for smaller body parts, and 9-12 for larger body parts depending of course.

P.S: I also got to eat alot when I was home, I didn't realize how much of an appetite I had, I can't wait to start bulking up. Got to eat some steaks, and various other warm meals for once, haha college sucks.


Posted by: Archangel

Hey Brother, welcome back!!! W/O looks great. I hear ya on the cutting back on the volume thing And oh yes........... Benching is technique


Posted by: fUnc17

Back/Tris/Traps

Deadlift
405 x 3
425 x 1
405 x 1
315 x 3

Bent over BB rows
155 x 8
155 x 8
135 x 8

CG Pullups
bw x 5
bw x 5

WG Pulldowns
140 x 8
130 x 8
120 x 8

Skullcrushers
85 x 8
85 x 8
65 x 8

Overhead 1arm extension
25 x 8
20 x 8
20 x 8

BB shrugs
225 x 10
225 x 10
225 x 10

Reverse wrist curls
95 x 15
95 x 10
95 x 10, hold on last rep for 10 count

Went for triples on the deads, I had 425 for at least 2 but some jerk walked in front of me when i put the weight down after the first rep thinking i was done or something. Threw in a set of forearms at the end, good volume on all lifts


Posted by: Archangel

Good GOD Brother!!! BIG DEADS Great W/O


Posted by: fUnc17

Chest/Bi's/Abs

Flat bench
225 x 1 (failed on second rep, very close)
185 x 8
155 x 8

Incline DB
60 x 8
70 x 7 (+1 from spotter)
50 x 8

Incline Flyes
40 x 8
40 x 8
40 x 8

Incline DB curl (same time)
50 x 8
50 x 8
40 x 8

EZ bar curl
85 x 7
65 x 8
65 x 8

Swiss situp w/ kettlebell
x12
x12
x12

Knee Raises
x12
x12
x12


soooo close to another rep with 225, i got stuck in the middle . But I felt very strong today, definately has to do with the fact im home for spring break and i can eat! i'm going to bulk up for 2 weeks while home, gotta take advantage of the stove while im here haha.


Posted by: Archangel

You'll get it next time, maybe even 3!!! Eat up, and enjoy the next 2 weeks at home!!! Great W/O Brother!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
You'll get it next time, maybe even 3!!! Eat up, and enjoy the next 2 weeks at home!!! Great W/O Brother!!!
Thanks bro, I really appreciate it. I don't think I've ever been this excited to eat, lol. I'm like watching the clock because I want to eat again


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Thanks bro, I really appreciate it. I don't think I've ever been this excited to eat, lol. I'm like watching the clock because I want to eat again



Posted by: fUnc17

Legs/Forearms

Leg press
520 x 10
520 x 10
520 x 10

Leg Raise
90 x 10
90 x 10
90 x 10

Reverse wrist curls
65 x 15
65 x 15
65 x 20

Didn't feel like doing much more today, took a break from squats.


Posted by: Archangel

No Squats




Lookin Good!!!


Posted by: fUnc17

Shoulders/Abs

DB Press
70 x 8
60 x 8
60 x 8

Lateral Raise
40 x 8
40 x 8
40 x 8

Knee Raise
x12
x12
x12

Side to side crunches
x12
x12
x12

Weight increase in my DB press, very proud of myself. I also was able to do 3 sets with 40's on my laterals which is a pretty decent improvement for me. My delts are getting stronger, hopefully that will help with my bench

On a side note, I woke up this morning and my legs are STILL soar. Never does this happen. My quads are visibly bigger, those leg press' really killed me and this extra food is helping me by leaps and bounds. Heavy back day tomorrow, can't wait.


Posted by: P-funk

40s for laterals....what does your form look like??

nice presses.


Posted by: fUnc17

Quote:
Originally Posted by P-funk
40s for laterals....what does your form look like??

nice presses.
thx.

I had my dad downstairs lifting with me, and he usually busts my balls about my form but he didn't say anything. I like when he critiques me though, i'm not looking to hurt myself


Posted by: Cardinal

Nice Work! I can't help but notice your relative strengths are really similar to mine in a lot of ways (except that you can pull and squat substantially more than I can). Strong on most all pulling work. Less strong on bench (but good overhead relatively and powerful shoulders). Have you considered just building up a sick overhead press 1RM? I bet you can put up quite a bit on MP's and inclines.


Posted by: fUnc17

Quote:
Originally Posted by Cardinal
Nice Work! I can't help but notice your relative strengths are really similar to mine in a lot of ways (except that you can pull and squat substantially more than I can). Strong on most all pulling work. Less strong on bench (but good overhead relatively and powerful shoulders). Have you considered just building up a sick overhead press 1RM? I bet you can put up quite a bit on MP's and inclines.
Thanks. I havent done a MP in awhile, or an incline with a bar in awhile either. My dad's strength always was incline bench presses, he still puts up 365 for 8 and he's 44, not to mention he was always a great flat bencher... so hopefully I inherit that trait, lol.

I'd like to be able to put up my bodyweight on an MP, and I'm pretty confident I can, maybe next shoulder workout I'll go for it.

I have a complete set of kettlebells in my gym right now so I think I will incorporate those into my shoulder workout because my dad swears by them, and I have used them in the past. They kick your ass, and you work up a serious sweat


Posted by: Archangel

Hey Brother, Serious looking W/O there!!! That "HOME" cookin must be doin' you some good!!!


Posted by: fUnc17

Back/Tri's/Traps

Deadlift
405 x 3
495 x 0
405 x 3
405 x 3

WG Pullups
x5
x5
x5
x5

BB Rows (underhand grip)
185 x 8
155 x 8
155 x 8
155 x 10

CG bench
155 x 8
155 x 8
155 x 8

DB overhead (1hand)
30 x 8
30 x 8
30 x 8

DB Shrugs
90 x 20
90 x 20
90 x 20

Good workout today, tried for 495 on the deadlift and failed, but I did get it off the ground so I'm not too far off from 5 plates. Did an extra set of rows because they felt so good and got an amazing pump from both tri exercises.

Also added 2 pics of myself, one deadlifting, the other a backshot. Both from today

And... my legs are still soar.


Posted by: Archangel

Great W/O!!! Pics are killer Brother!!! How many wheels are on the bar in your Deadlift pic?


Posted by: fUnc17

Thanks man, 4 wheels each side


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Thanks man, 4 wheels each side



Posted by: fUnc17

Chest/Bi's/Abs

Flat DB
70 x 8
80 x 8
90 x 3
70 x 8

Flat DB flyes
40 x 8
30 x 8
30 x 8

Incline DB
70 x 8 (shoulders fried at this point)
50 x 8
50 x 8

EZ bar curls
85 x 8
65 x 8

Hammer curls
40 x 8

Preacher DB curls
30 x 8
30 x 8
20 x 8

Weighted V-sits
x15
x15
x15

Seated rotations
x25
x25
x25

Swiss situps
x15
x15
x15

Awesome w/o for me. Massive chest pump, I really like using DB's, I prefer them over the bar any day. I used just the right amount of weight on all lifts except when i went for 90's on the flat bench.

And lemme tell you... those v-sits were just ridiculous . Massive burn from them. As well as the seated rotations. I'm going to try to do a diff ab exercise everytime i work them.

Shoulders were fried when I got to inclines so I had to cut back the weight, so I could get my reps in


Posted by: Archangel

Hey Brother, that home cookin must be doin the trick!!! Big Numbers today!!! Lookin Great


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Hey Brother, that home cookin must be doin the trick!!! Big Numbers today!!! Lookin Great
oh yes... I can't say i haven't gained a few lbs


Posted by: Archangel

Quote:
Originally Posted by fUnc17
oh yes... I can't say i haven't gained a few lbs



Posted by: fUnc17

Legs

Squat
225 x 10
315 x 10
225 x 20

Leg extension
90 x 10
115 x 10
115 x 10

Leg Curl
45 x 10
70 x 10
45 x 10

I did more reps this week, up from 8. the 225 x20 set was rough especially after the 315x10 set, can't say i didn't feel a lil queazy


Posted by: Archangel

Legs, oh yeah, They can make you in a heartbeat!!! W/O looks Good Brother!!!
20 Reps,





Posted by: fUnc17

Quote:
Originally Posted by Archangel
Legs, oh yeah, They can make you in a heartbeat!!! W/O looks Good Brother!!!
20 Reps,


Thanks bro! I haven't from working out yet, and i hope i never do!!


Posted by: fUnc17

Shoulders/Calves/Abs

Arnold's
70 x 8
60 x 8
50 x 8

Upright Row
115 x 8
95 x 8
95 x 8

Calve Raise (leg press sled)
180 x 30
180 x 30
180 x 30

Weighted V-sits (weight on ankles + medicine ball)
x12
x12
x12

Weighted Swiss situps
x15
x15
x15


Posted by: fUnc17

Back/Tri's/Traps

Deadlift
315 x 4
405 x 4
425 x 3

WG Pullups
x5
x5
x5

BB rows
185 x 8
185 x 8
185 x 8

CG chins
x5
x5
x5

Skullcrushers
85 x 8
85 x 8
65 x 8

1 arm overhead's
30 x 8
30 x 8
30 x 8

DB Shrugs
90 x 20
90 x 20
90 x 20

Well strength was good today on the deads, and my strength as well as my endurance on the rows went up.

I've come to a point where I need to start gaining weight. I'm sitting at 200.5 as of this morning with around 9-10% bf, so I'm in the perfect position to bulk up. My goal weight will be 225, which I admit will be hard with my age, height, and classes getting in the way but I'm gonna do it. New diet will start on Tuesday with approx 4000cals to start. I'll list the details of my diet when I start it on Tues.


Posted by: Archangel

Hey Brother, Great lookin W/O's Just got back from the Classic so I'm a little behind times, hows it goin?


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Hey Brother, Great lookin W/O's Just got back from the Classic so I'm a little behind times, hows it goin?
Hey bro, thanks. I've been good, finally back up at school. How was the comp??


Posted by: fUnc17

Chest/Bi's/Abs

Flat Bench
185 x 8
185 x 8
185 x 8

Incline DB
70 x 8
60 x 8
50 x 8

Flat Flyes
35 x 8
30 x 8
25 x 8

Incline DB Curl (same time)
50 x 8
40 x 8
35 x 8

Hammer's
40 x 8
40 x 8
35 x 8

Knee Raise
x15
x15
x15

Weighted decline situps
25 + bw x12
25 + bw x12
25 + bw x12

Chest strength and endurance was up today, although my traps and tri's were still a little soar going into the workout. I definately think my lats are helping my bench alot. I also worked on my bench form today which also seems to help me a bunch.


Posted by: M.J.H.

Quote:
Squat
225 x 10
315 x 10
225 x 20
Wow, 315 for 10 is great man, good work. How deep are you going on these?


Posted by: fUnc17

Quote:
Originally Posted by MonStar
Wow, 315 for 10 is great man, good work. How deep are you going on these?
Thanks dude, I go past parallel on all my squats


Posted by: M.J.H.

Wow, that's crazy man, great work. What's your 1RM on squats?


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Chest/Bi's/Abs

Flat Bench
185 x 8
185 x 8
185 x 8

Incline DB
70 x 8
60 x 8
50 x 8

Flat Flyes
35 x 8
30 x 8
25 x 8

Incline DB Curl (same time)
50 x 8
40 x 8
35 x 8

Hammer's
40 x 8
40 x 8
35 x 8

Knee Raise
x15
x15
x15

Weighted decline situps
25 + bw x12
25 + bw x12
25 + bw x12

Chest strength and endurance was up today, although my traps and tri's were still a little soar going into the workout. I definately think my lats are helping my bench alot. I also worked on my bench form today which also seems to help me a bunch.
KILLER W/O Brother, way to go, sure looks like yur lats are helpin, not to mention that "Home Cookin"


Posted by: fUnc17

Quote:
Originally Posted by MonStar
Wow, that's crazy man, great work. What's your 1RM on squats?
Thanks man. Im really not sure, I have never maxed out on squats, maybe 405x1


Posted by: fUnc17

Quote:
Originally Posted by Archangel
KILLER W/O Brother, way to go, sure looks like yur lats are helpin, not to mention that "Home Cookin"
Haha thanks AA. who doesn't love good old home cookin??


Posted by: soxmuscle

You must have some nice legs. Those are huge numbers. You should try spiking your legs by doing more high-rep squats. You said you felt dead after that set of 20, those are excellent, huh?


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
You must have some nice legs. Those are huge numbers. You should try spiking your legs by doing more high-rep squats. You said you felt dead after that set of 20, those are excellent, huh?
Thanks. I guess all those years of hockey have paid off. I felt more sick than anything because I've never done x20 rep squat sets especially not with 2 plates, but they definately felt great.


Posted by: M.J.H.

405 for a single is awesome, bro. It's amazing how much stronger your lower body is than your upper body. Are your legs a lot more developed in your physique in comparison to your upper body?


Posted by: fUnc17

Quote:
Originally Posted by MonStar
405 for a single is awesome, bro. It's amazing how much stronger your lower body is than your upper body. Are your legs a lot more developed in your physique in comparison to your upper body?
I know dude, I can't really explain why. And not at all, everything is proportional. My quads are like 23-24", arms 16 1/8", chest 42"


Posted by: fUnc17

Legs

Squat
315 x 8
315 x 8
315 x 8

Hex Squat
2 big rubber BB's each side x 10
2 big rubber BB's each side x 10
2 big rubber BB's each side x 10

Leg Press
540 x 8
450 x 8
450 x 8


Posted by: M.J.H.

Quote:
Squat
315 x 8
315 x 8
315 x 8

Leg Press
540 x 8
450 x 8
450 x 8
Wow, I am confused. You're squatting 3 plates per side for 3 sets of 8, but you're only doing 450 lbs. on leg press? I am confused, bro. I can squat around 500 for a 1RM in squats, and my leg press is somewhere in the 1,000+ range for reps. What kind of leg press aparatus do you use?


Posted by: fUnc17

Quote:
Originally Posted by MonStar
Wow, I am confused. You're squatting 3 plates per side for 3 sets of 8, but you're only doing 450 lbs. on leg press? I am confused, bro. I can squat around 500 for a 1RM in squats, and my leg press is somewhere in the 1,000+ range for reps. What kind of leg press aparatus do you use?
yup, the leg press sled at my university has no bumpers (safety's) its really old, so I basicallly touch my ass with my ankles. and I pressed after I did heavy squats and hex squats so i was drained to say the least


Posted by: Archangel

Hey Brother, killer W/O Keep pushin it!!!


Posted by: fUnc17

Shoulders/Abs

DB Press
70 x 8
60 x 8
60 x 8

Lateral Raise
40 x 8
40 x 8
40 x 8

Swiss Ball situps
x15
x15
x15

Knee Raises
x15
x15
x15

My left shoulder was screwed up from doin squats I didn't use a neckpad and I paid for it.

Also started with creatine today, hopefully it'll kick in soon. I'm loading with 20 grams a day, but not sure if I wanna do that for 5 days because I peed 8 times today because of it... I drank so much water


Posted by: Archangel

Awesome Presses and Raises!!!


Posted by: soxmuscle

8 times? Thats it? When I first upped my water intake I was peeing 15-20 times per day, and then when I was on creatine it was more in the 20-25 time range. Keep drinking more water.


Posted by: soxmuscle

Great workout though. Those presses are great.


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
Great workout though. Those presses are great.
Thanks bro


Posted by: fUnc17

Back/Tri's

Deadlift
425 x 4
405 x 3
405 x 3

Underhand BB rows
225 x 4
185 x 8
185 x 8
185 x 8

T-bar Rows
115 x 8
90 x 8
90 x 8

CG Pulldown
140 x 8
140 x 8
140 x 8

Incline CG bench
135 x 8
135 x 8
135 x 8

Rope Extension
140 x 8
140 x 10
140 x 8

Great workout for me. I think the creatine has kicked in because I did the most reps I've ever done with 425 on the deads, and then had 2 more sets of triples with 405 so my endurance has definately increased.

T-Bar rows were a first, it wasnt with a bar, it was the actual T-bar row "machine" where you can add weight with barbells. I can't complain about these they were good.

I gave the incline CG bench a shot, and to be honest I wasn't at all impressed. Flat CG bench in my opinion is much more effective.


Posted by: Archangel

Impressive W/O there Brother!!! Keep Rockin that Metal


Posted by: fUnc17

Chest/Bi's/Abs

Flat BB
185 x 8
205 x 8
185 x 6
135 x 8

Incline BB
135 x 8
185 x 2
135 x 8

Decline BB
185 x 6
155 x 8
135 x 8

EZ bar curls
65 x 8
65 x 8
65 x 8 (FLEX style )

Machine Preachers
Weight #6 x 8
Weight #5 x 8
Weight #4 x 8

V-Sits
x15
x15
x15

Weighted crunches
150 x 12
150 x 12
150 x 12

I lowered the weight on my curls and weighted crunches, and focused on form and squeeze. I gave the FLEX curls a shot and I really liked them, I'll do a full 3 sets of them next week.

Flat Bench was decent, Incline was rough because my left shoulder hurts alot, and decline was ok.





Posted by: Archangel

Alright Brother, nice lookin W/O!!! You liked the "Flex" curls huh? I LOVE 'em. Keep pushin


Posted by: soxmuscle

How you liking those FLEX curls?


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Alright Brother, nice lookin W/O!!! You liked the "Flex" curls huh? I LOVE 'em. Keep pushin
Thx bro


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
How you liking those FLEX curls?
They were great, really hit em from the side and got a good pump from the lower weight and greater control


Posted by: fUnc17

Legs/Forearms

Squat
135 x 3
225 x 3
365 x 4 PB
315 x 8
275 x 8

SLDL
135 x 10
225 x 8
225 x 8

DB Lunges
40 x 8
40 x 8
40 x 8

Reverse Wrist curls
95 x 20
115 x 20
115 x 20

Went for 365 today on my squats and banged out 4 reps, I'm disappointed I didn't do more, but I'm glad I got 4.

College dieting really sucks, especially when I have no breaks during the day, its really rough trying to eat every 3 hours when you have class 910-240 straight through. But I'm going to figure it out.

Did SLDL for the first time and I loved them, they stretched out my hammies so nicely, I was practicing my form today and I'll up the weight next week with them.


Posted by: Archangel

Awesome on the PB you'l be outsquatting me in no time!!! Great lookin w/o there. I like SLDL's too


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Awesome on the PB you'l be outsquatting me in no time!!! Great lookin w/o there. I like SLDL's too
yea right! outsquatting the angel himself?? not likely!!


Posted by: Archangel

Quote:
Originally Posted by fUnc17
yea right! outsquatting the angel himself?? not likely!!



Posted by: fUnc17

Shoulders/Abs

Arnolds
70 x 8
60 x 8
50 x 8

Frontal Raises (dropset)
30 x 8
20 x 8
20 x 8

V-sits
x15
x15
x15

Russian Twists
45 x 8 rotations
45 x 8 rotations
45 x 8 rotations

I took an extra day of rest yesterday.

I really focused on form today, especially on my frontal raises. I was really inspired by the article posted in the training forum about the difference between bodybuilding and lifting weights.


Posted by: Archangel

Good W/O there, awesome Arnolds there!!! I agree on Form, I am lowering my weight in some areas also, really trying to concentrate on feeling the muscles work!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Good W/O there, awesome Arnolds there!!! I agree on Form, I am lowering my weight in some areas also, really trying to concentrate on feeling the muscles work!!!
Thanks bro, definately lowering the weight!!


Posted by: fUnc17

Deadlift
405 x 2 (warmups)
315 x 10 (form)
315 x 10 (form)

Bentover BB Rows (underhand grip)
155 x 8
135 x 8
95 x 8

SQUEEEEZE the lats

DB Rows
60 x 8
50 x 8
50 x 8

Nice and slow

BW chins
x5
x5

CG Bench (no lockout, constant tri pressure)
155 x 8
135 x 8
135 x 8

burrrrnnnn

Tri 1arm overheads (super slow)
30 x 8
20 x 8
20 x 8

these rule!

What a great workout. I was so amped to lift today, and really made my muscles work. I lowered the weights significantly. Form was excellent and slow paced on all lifts. Lemme tell you... my hamstrings are mushy from the deads, thats how slow I was going!!

The CG's and overheads hammered my tris, I can't even keep my arm straight and I love it!

P.S. Added 1 more pic!!


Posted by: Archangel

Thats what I'm talkin about, lookin good there Brother!!! Bet you where so pumped Excellent pic too there, nice definition!!!


Posted by: Yunier

Quote:
Deadlift
405 x 2 (warmups)
Dear god. I've never been able to throw weights around like that!

Good stuff bro!


Posted by: fUnc17

Quote:
Originally Posted by Yunier
Dear god. I've never been able to throw weights around like that!

Good stuff bro!
Hey bro thx for stopping by, I've been following your journal, the progress is amazing! keep it up!!


Posted by: fUnc17

Chest/Bi's/Abs/Traps

Flat DB
80 x 8
65 x 8
60 x 8

slow reps

Incline Flyes
20 x 8
20 x 8
20 x 8

weight sliced in half... literally

Decline Flyes
20 x 8
20 x 8
20 x 8

FLEX Curls
65 x 8
55 x 8
35 x 8

isolated those bi's real nice, slow and excellent form

Concentration Curls
25 x 8
20 x 8
15 x 8 (ya 15's my bi's felt that good lol)

Seated shrugs
80 x 20
80 x 20
80 x 20

Swiss Situps
x15
x15
x15


Great workout. I really isolated my Chest/Bi's and my Bi's were soooo pumped from the flex curls. I dumped alot of weight and practiced form, i love it


Posted by: Archangel

Hey Brother, nice lookin w/o there. Flex curls are the shiznet arent they!!! I am doing what your doin too, cutting weight and concentrating on form. Totally different feel, ya know!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Hey Brother, nice lookin w/o there. Flex curls are the shiznet arent they!!! I am doing what your doin too, cutting weight and concentrating on form. Totally different feel, ya know!!!
Yea definately bro. I got some looks from people when i was doing concentration curls with 15's it was hilarious!!


Posted by: fUnc17

Legs/Forearms/Calves

Squat
135 x 3
225 x 3
315 x 8 (form)
275 x 8 (Deep)
225 x 8 (Deep + 3 static holds for 10 seconds a piece)

Hex Squat
180 x 8 Negatives on all 3 sets, never touched the BB's to the ground
180 x 8
240 x 8

Leg Extensions
Plate #10 x 8
Plate #9 x 8
Plate #8 x 8

Reverse wrist curls
135 x 15
95 x 20

"BarBell Pinch"
2 25's x 40 seconds

Calf Raise
360 x 30
360 x 30

I went really deep on squats today and I went slower then normal. I tried to not lockout and keep the pressure on my quads as long as possible. The last set was the best, especially with the static holds


Posted by: Archangel

Your Squats are comin along nicely, big movers there!!! Very nice w/o


Posted by: fUnc17

Shoulders/Abs

DB press
70 x 8
60 x 8
60 x 8

Upright row SS w/ Rear Shrugs
95 x 8 // 95 x 30
75 x 10 // 75 x 30
75 x 10 // 75 x 30
75 x 10 // 75 x 30

Lateral Raise (slow)
30 x 8
30 x 8

Swiss ball Situps (45 second RI)
x15
x15
x15

Knee Raise
x12
x12
x12

Great w/o, really love those rear shrugs. That was a great SS. My abs are burning big time, i focused on stretching more while doing swiss ball situps.

On a side note, my legs are still soar and noticabely have gotten larger. In addition my Lats are so big in comparison to my chest that my chest looks so tiny (which it is)


Posted by: Archangel

Nice SS my Brother!!! How do you like the rear shrugs? Do they feel akward?


Posted by: fUnc17

Back/Tri's

Bentover BB rows
165 x 8
165 x 8
165 x 8

T-Bar rows
135 x 8
90 x 8
90 x 8
90 x 8

SLDL
225 x 8
225 x 8
225 x 1 (lower back hurt so decided to stop)

Skullcrushers
65 x 8
65 x 8
65 x 8

1 arm overheads
30 x 8
20 x 8
20 x 8

Decreased weight on all excersises. Focused on squeezing my lats, and especially my tri's. I go short of lockout on tri exercises and it helps alot


Posted by: Archangel

Your just doin it to it!!! Great w/o there Brother!!! Focus and feel, sure makes a difference doesnt it!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Nice SS my Brother!!! How do you like the rear shrugs? Do they feel akward?
They feel great, just make sure not to use too much weight, control is really important on these because you can get hurt really easy. They will only feel awkward with alot of weight, thats when you start squirming and doing things that will get yourself injured


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Your just doin it to it!!! Great w/o there Brother!!! Focus and feel, sure makes a difference doesnt it!!!
yup, it certainly does. My tri's feel so soar right now, when I wake up tomorrow I guarentee I will see a difference in my arms and lats.


Posted by: fUnc17

I got into a major car accident so I havent been able to workout. I'm ok, but my truck is completely totalled.

I hydroplaned in the left lane, slid sideways across 3 lanes and hit the guardrail doing 70mph, my truck flipped and the back of it hit the guardrail, so there were 2 impacts. I knocked my head on the door panel but im fine, possibly a minor concussion. The cop was suprised I walked from that crash, I need to get pics up of my truck... the thing was a tank and it is completely destroyed (2001 F-150)

Someone was definately watching over me


Posted by: fUnc17

Chest/Bi's/Traps

Flat Bench
225 x 1 (failed on 2nd rep , got stuck uptop, form problem, i was close.)
185 x 5
185 x 4
185 x 8
185 x 8

Incline DB
70 x 8
60 x 8
60 x 8
60 x 8
60 x 8

Concentration curls
30 x 8
30 x 8
30 x 8

Hammer Curls
30 x 8
30 x 8
30 x 8

Seated DB Shrugs
70 x 20
70 x 20

Cut my workout short because my gf came over, normally I would've done abs.

Bench strength was really good today, my form sucked on the 225. on the first 185 x 8 set I felt real strong and I practiced driving my legs into the ground, that helps so much. My form is improving, thats all I care about.

The curls felt really good, especially the hammers. I did them really slow and isolated those bi's. Kept my elbows in and flexed my tri's at the bottom of my rep. Did the same on the concentration curls, felt great.

I'm going to the emergency room to make sure I don't have a concussion. I'm pretty sure I do though, I remember getting one when I played hockey and it was a similar feeling.


Posted by: M.J.H.

Quote:
Incline DB
70 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Why so many sets, if you don't mind me asking?


Posted by: fUnc17

Monstar, I chose to only do Flat bench and Incline DB today. So to make up for the lack of variety in my workout, I just did 5 sets of each

I went to the ER about 2 hours ago and I officially have a concussion. So i'm not going to lift for a few days I'll start back up on friday or saturday depending how I feel


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Someone was definately watching over me
I would say so!!! Sorry to hear about your accident, but glad your okay!!!
W/O after an accident.............AND a concussion...................STALLION!!!


Posted by: M.J.H.

Quote:
I went to the ER about 2 hours ago and I officially have a concussion. So i'm not going to lift for a few days I'll start back up on friday or saturday depending how I feel
Sorry to hear that, man. Good luck getting back into it.


Posted by: soxmuscle

Sorry about that accident, get better, and get right back in the gym on this weekend.


Posted by: fUnc17

Thanks guys, I'll try to get in the gym ASAP!!

i'm sad that tomorrow i wont have a car, i can't lift, and my gf gets off work at 10pm. i'm stranded, what's a guy to do?


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Thanks guys, I'll try to get in the gym ASAP!!

i'm sad that tomorrow i wont have a car, i can't lift, and my gf gets off work at 10pm. i'm stranded, what's a guy to do?






Posted by: fUnc17

Quote:
Originally Posted by Archangel



hahahahaha


Posted by: fUnc17

Legs

Squat (ATF)
225 x 8
225 x 8
275 x 8
225 x 8

Lying Leg Curl
35 x 10
35 x 10
35 x 10

Leg Extensions
70 x 10
45 x 12
45 x 12

First day back since the concussion, and I felt really good. I lightened up the squats because I didnt want to over exert myself, and also lowered the weight on the extensions and went really slow.

10 total sets, so not too shabby. I skipped out on the forearms because I got sidetracked. And I think tomorrow I will do shoulders/abs instead of resting, I'll rest monday and get on with Back/tri's/Traps on tuesday.

I'm taking the train back up to school tomorrow which sucks because now I can't go back at my own free will and I have to spend $100 each way




Posted by: fUnc17

Shoulders/Traps/Forearms/Abs

DB Press
70 x 8
60 x 8
60 x 8

Rear Lateral raise
20 x 8
20 x 8
15 x 10

DB Shrug
60 x 20
60 x 20
60 x 20

Reverse wrist curl
95 x 15
95 x 15
95 x 15

Weighted Swiss situps (kettlebell)
x15
x15
x15

Knee Raise
x12
x12
x12

Great workout today, I kept the weight consistent for the most part. I still dont want to be at 100% intesity simply because I dont want to put myself out of the gym again. It sucks and I dont like it.

The rear lat raises were just amazing, first timer for those. Burn was incredible. Rev wrist curls were also awesome, huge pump.


Posted by: Archangel

Hey Brother, excellent on your last 2 w/o's!!! Been out of town this weekend, getting caught up.


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Hey Brother, excellent on your last 2 w/o's!!! Been out of town this weekend, getting caught up.
thx angel!


Posted by: fUnc17

Back/Tri's

Deadlift (triples)
405 x 3
405 x 3
405 x 2

BB rows
185 x 8
155 x 8
135 x 8

CG Pulldown (slow reps)
120 x 8
110 x 8
100 x 8
100 x 8

DB Rows
65 x 8
65 x 8

CG Bench
135 x 10
155 x 10
135 x 10

V-Bar Pushdown (slow reps)
110 x 8
100 x 8
100 x 8

Strength was ok today. Deads weren't as strong as they usually are, but its a result of getting back into it. My grip was off a little bit, but will be back next week. I did really slow reps on my V bar pushdowns and CG Pulldowns, focusing on isolation.


Posted by: Archangel

Quote:
Originally Posted by fUnc17
thx angel!
Your Very welcome, hows the concussion doing?


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Your Very welcome, hows the concussion doing?
Good man, i was cleared by my doc on friday, haven't had a headache or any other concussion symptoms since. I am 100%


Posted by: Archangel

Quote:
Originally Posted by fUnc17
Good man, i was cleared by my doc on friday, haven't had a headache or any other concussion symptoms since. I am 100%
Thats great!!! You'll be liftin cars again


Posted by: fUnc17

Chest/Bi's/Abs/Traps

Flat Bench (5x5)
205 x 5
185 x 6 (miscounted... lil too eager, lol)
185 x 5
185 x 5
185 x 5

Incline DB
60 x 8
60 x 8
55 x 8

Decline DB Flye
20 x 10
20 x 10

FLEX Curls
75 x 8
65 x 8
55 x 8

Concentration curls
25 x 8
20 x 8
20 x 8

V-Sits
x15
x15
x15

Leg/Knee Raise
x15
x15
x15 Knee Raise

DB Shrugs
60 x 20
60 x 20
60 x 20

Ok, this is probably one of my best workouts. I absolutely slammed my chest, my form is really helping. I know for a fact I can bench more than I have been, the problem was my form, as I fix it I'll be able to use great form with bigger weights.

Just amazing pumps today, especially chest and Bi's... my diet is really shitty right now with no real supermarkets in providence its hard to get anything. All they have up here are 7/11's and duncan donuts, so I've been relying on whole wheat, tuna cans, whey, chicken wraps (shit chicken provided by my college more like a chopped up chicken patty), Turkey (processed garbage) w/ lettuce on whole wheat, cottage cheese, and occasionally natty pb. I REALLY need oats bad, but there is no where to get them, 7/11 doesnt even carry them... good thing my gf is bringing me up food tonight


Posted by: soxmuscle

If your going to be doing 5 sets of 5 reps as a precursor, you should definitly do a weight that fits that style. If your able to do six reps and most likely more, i'd add weight so that your more near failure on that fifth rep. Just thinking.


Posted by: Archangel

Awesome w/o there Brother!!! I hear ya about the lighter weight, it makes your muscles work SO much HARDER!!! Keep pushin them Cars around!!!


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
If your going to be doing 5 sets of 5 reps as a precursor, you should definitly do a weight that fits that style. If your able to do six reps and most likely more, i'd add weight so that your more near failure on that fifth rep. Just thinking.
Good point. I wanted to stay consistent with the weight though, I probably had another 2 reps in me on the last set


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Awesome w/o there Brother!!! I hear ya about the lighter weight, it makes your muscles work SO much HARDER!!! Keep pushin them Cars around!!!
Thanks man!!


Posted by: fUnc17

Chest/Bi's

Decline DB Press
80 x 8
70 x 8
70 x 8

Incline DB Press
60 x 8
70 x 8
60 x 8

Flat DB Press
80 x 6 (failed)
60 x 8
60 x 8

Incline DB Curls
30 x 8
30 x 8
30 x 8

Reverse grip EZ bar curls
35 x 8
35 x 8
35 x 8



Been binging like a mofo, getting smaller and weaker and feeling like shit, college sux


Posted by: fUnc17

Legs

Squats
135 x 3 (ATF)
225 x 8 (ATF)
275 x 8 (ATF)
315 x 5 (parallel, almost failed)
225 x 8 (ATF)
135 x 8 (ATF)

Lunges
40 x 8
40 x 8
40 x 8



Spaghetti legs today, i feel like shit... been binging like crazy and ima little weak

when i go back home, eating records will be broken. i cant wait to go shopping for food back home.. I just love the fact how downtown providence has absolutely no supermarkets what so ever. I can't wait to get an apartment next year, no more cafeteria food.


Posted by: soxmuscle

Where are you going to school?


Posted by: Archangel

Hey Brother FUnc, 2 awesome w/o's there!!! Keep it up Brother, lookin GOOD!!!


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
Where are you going to school?
Johnson & Wales University -- Providence, RI

Angel: Thanks man, i wish i had your attitude, im just depressed because i dont have enough calories in me... i really notice when I have an abundance of food in me and i eat correctly i am very happy and when i dont, im depressed.


Posted by: fUnc17

Shoulders/Abs

Arnolds
60 x 8
60 x 8
50 x 8

Rear laterals
20 x 8
20 x 8
20 x 8

Swiss situps (medicine ball overhead)
x12
x12
x12

Weighted crunches
140 x 12
140 x 12
140 x 12

Workout sucked, diet is better... still bad. Shoulders werent up to par, the only good thing I can say is that my abs got a great workout.


Posted by: Archangel

w/o only sucks if you truelly believ it did, and I for one do NOT think it did. You went and did it, that alone means everything!!! Someone less devoted than you wouldn't have even w/o, your a stallion Brother, keep it up!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
w/o only sucks if you truelly believ it did, and I for one do NOT think it did. You went and did it, that alone means everything!!! Someone less devoted than you wouldn't have even w/o, your a stallion Brother, keep it up!!!
your so right man.. i psych myself out all the time, i still dont know what im capable of and thats what keeps me going , thx angel


Posted by: fUnc17

Back/Tri's

Deadlift
425 x 4
405 x 4
405 x 2

WG Pullup
bw x 5
bw x 5

CG Pullup
bw x 5

BB Rows
135 x 10
135 x 10
135 x 10

Skullcrushers [SS] EZ-Bar CG Bench
65 x 10 // 65 x 10
65 x 10 // 65 x 10
65 x 10 // 65 x 10

1 arm overheads
20 x 10
20 x 10
20 x 15


Very good workout... the deadlifts were great, actually tied my best for reps. The most I've pulled was 455, but I'm pretty confident I can get more than that now, with 425 x 4.

Tempted to do T-bar rows, but decided not to, takes alot to hold back. Squeezed my lats and tri's with lower weight and perfect form.


Posted by: Archangel

Awesome w/o there Brother, Big props for those KILLER deads!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Awesome w/o there Brother, Big props for those KILLER deads!!!
Thanks bro, my back is soar today, not too soar, but soar enough so that i'm like "yeah i had a kickass workout yesterday and here is my reward." funny thing is, im usually never soar, especially after dead day!


Posted by: Archangel

Never soar? Oh man I envy you!!!


Posted by: fUnc17

Quote:
Originally Posted by Archangel
Never soar? Oh man I envy you!!!
Just from deads!!


Posted by: fUnc17

Chest/Bi's/Abs

Flat DB
80 x 8
70 x 8
70 x 8

Decline DB
65 x 8
65 x 8
60 x 7 (forearms failed)

Incline DB Flys
20 x 8
20 x 8
20 x 8

Concentration curls
20 x 8
20 x 12
20 x 10

Hammer Curls
30 x 8
25 x 8
25 x 8

HUGE PUMP!!!

Swiss Situps
x12
x12
x12

Knee Raises
x12
x12
x12

Great wo today, enormous Bi pumps. Incline flys were the best, great stretch with those. The decline DB's were interesting, especially when there was no one around to hand the DB's off.

Well I went home last weekend and bought a boatload of food to bring back. I got 5 bags of rolled oats, 2 bags of flaxseed, 2 squeeze tubes of pure honey, 16 tuna cans, 24 waters, 3 jars of natty pb, and 2 bags of almonds. That should hold me over for 2 weeks, then i'll get more.


Posted by: soxmuscle

Your never sore? I can't even bend over after my deadlifts.


Posted by: fUnc17

Quote:
Originally Posted by soxmuscle
Your never sore? I can't even bend over after my deadlifts.
not never, but certainly not as much as i was when i first began lifting. yes, immediately after doing deadlifts i feel exhausted, but the day after i am rarely soar from them. I'm only soar if I start missing training days and a particular muscle hasnt been worked for awhile.


Posted by: Archangel

Brother, awesome w/o there, and good move getting all that food beforehand!!! Oh yeah, since you say you never get sore after Deads, I'm sure SoxMuscle and I are in agreement.............




Posted by: fUnc17

Quote: