Doing it [Forum Archive]

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Doing it

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Posted by: WantItBad

I've started Journals before and never went through with it but I see how much you guys help each on these so I figured I would get serious with this...oh and im on a cut

Thrusday-1-26-06 Back Bi's ABs

Bent Rows-135x10, 185x8, 225x3x3 got 4 on my last set
Wide Grip Pull Ups- 8, than 3x3 25lbs
T-Bar Row(narrow grip) 3 plates 3x8
Close Grip Pull Downs- 210- 3x8
Back Exe-3x8 no weight
Big Bar Curls-2x8x95
Preacher Curls-2x8x95
Hammer Curls-2x8x40

Hang Leg Lifts 3x10
Weighted Crunches 3x15

Bike 30 Minutes HR avg 140....

I'll be posting daily

Posted by: Archangel

Serious strength going on, best of luck with your goals, I'm on a cut too, just keep at it!!!

Posted by: WantItBad

Thanks. I need some encouragement every now and then lol

Posted by: Archangel

Quote:

Originally Posted by WantItBad

Thanks. I need some encouragement every now and then lol

Posted by: WantItBad

Just thought Id add that i will be using some form of periodization its gonna look like this.......
Weeks 1 and 2(this week and next)
3x3 on the compound movements
8-10 reps on the others

Weeks 3 and 4
3x12 for everything

Weeks 5 and 6
3x6 for compounds
3x8 for the rest

Week 7 and 8 (same as weeks 1 and 2)

Week 9 and 10
3x6 on compounds
3x12 on everything else

Week 11 and 12 (same as weeks 3 and 4)

than after all of that is done I am gonna see what type of progress I made

Posted by: Archangel

Looks good to me my Friend!!!

Posted by: CowPimp

Try some higher intensity training at a higher level of volume. Something like 5x5, 4x6, 6x4, 8x3, etc. Also try using a bit more volume on some occasions: 4x10, 3x15, 5x8, etc.

Posted by: WantItBad

Fuck yes first of all starting off this entry today... i havent tested my 1 rep max on the bench in forever like 3 months so today i figured before i do shoulders why not.... well when i test on oct 10th i got 285 so today my goal was 300....which i got hells yes it went up easy... so i thought why not try 310 and my buddy was like if you get 310 ur gonna be pissed that you didnt try 315 so i said good call... so i put 315 on and OH HELL YES I GOT IT!!!!!!!!!!!!

you have no idea how pumped i was.......

ok todays workout
Bench-135x8, 185x4, 225x1, 275x1, 300x1 315x1 shit fuck ya

Shoulders
DB Press-45x12, 75x4, 90x3x3
Seated Bent Raise- 30x3x8
Wide Grip Upright Row-95x3x8 (way to light)
Shrugs- 315x8, 405x6
Bar Holds????- 225x60 seconds x3

Bike- 15 minutes

What a great way to start the weekend!

Posted by: Archangel

Congrats on the 315 my Friend, great w/o too!!! Think about what Brother Pimp suggested, he knows his stuff BRother Bad!!!

Posted by: WantItBad

just lovin the weekends off! Might do some light cardio today though

Posted by: Archangel

Hope your having a good one my Friend!!!

Posted by: Squaggleboggin

Some very nice poundages you've got there, and congrats on the benching PR. That's quite a landmark to hit. I doubt I can even get two plates haha. Those bar holds are pretty nice too. Good to see that you're still training your grip like you have been. I'm sure I'll see farmers walks or something similar implemented into your routine as well. Good luck with today's workout.

Posted by: WantItBad

monday- jan30 chest tris

Bench-135x8, 185x4, 225x4, 280x3x3 missed that last one i only got 2 on the last set

Incline- 225x3x4 got 6 on the last set

DB Bench-80x10 (way to easy) 90x2x10 last set got 12 movin up next week

Incline flys- 50x2x12 maybe movin up next week

Dips-45x10, 65x8, 85x5

Skull Crushers-85x3x10 up 10 next week

Cable over head exetensions- stackx3x10

Good workout today didnt really eat much through out the day and was kinda tired so but other than that i had a great workout

Posted by: Squaggleboggin

Those numbers are ridiculous (in a good way of course). Wow. Once you start the sandbag stuff, you'll probably really like it. Use it in a ton of different ways - remember not to limit yourself. Try working each movement you do with a sandbag in rotations. For example, walk with it one week, do triceps extensions with it the next week, do floor press throws the next, then do prisoners squats, then snatch it, etc. It'll help you build up those stabilizers like nothing else and it'll keep your workouts interesting. Just make sure you don't buy the crappy kind held together by plastic only. Mine has an inside plastic waterproof covering and an outside nylon covering, 60 lbs each.

Posted by: WantItBad

WTF is a priosner squat?

Posted by: Archangel

Solid w/o Brother Bad!!! Great #'s too!!!

Posted by: Squaggleboggin

Quote:

Originally Posted by WantItBad

WTF is a priosner squat?

Hold the sandbag in front of you in the crease of your elbows. Squat down ATG while your torso remains upright and return to standing position. It's quite the back frier and it works your legs pretty well too. Heh, heh, heh...

Posted by: Squaggleboggin

Come October, this guy's gonna be winning PL comps like they're child's play. I'll post the results of his landslide wins here. They call him... the beast from the east...

Posted by: WantItBad

Tuesday 1-31 LEGS

Warmup-Leg Exe-1x15x75, Leg Curls 1x15x75

Squat-225x10, 315x8, 405x3x3 got 4 on the last set

SLDL-225x3x10

Leg Exe-195x3x10

Leg Curl- 205x3x10

Static Strech-15 minutes

Good workout today squats felt light...SLDL felt good....cardio this evening and abs

Posted by: WantItBad

posting pics tonite

Posted by: Archangel

Quote:

Originally Posted by WantItBad

posting pics tonite

Posted by: WantItBad

kinda nervous though lol im gonna get tore apart

Posted by: Archangel

Quote:

Originally Posted by WantItBad

kinda nervous though lol im gonna get tore apart

not here you wont!!!

Posted by: Squaggleboggin

Nice to see those SLDLs in there, and with good weight as well. I'm sure you'll continue to progress in them as well as your squats. You're doing phenomenally. That comp isn't too, too far off... But you're a beast, so I know you'll do well.

Posted by: WantItBad

day off and thank god to that my legs are sore as shit my chest and tris are still tender so im gonna just go to class and play video games today!

Posted by: Archangel

Day off??? Wheres the pics??? Video Games too, sounds GREAT!!!

Posted by: WantItBad

pics are gonna go up tonite i promise

Posted by: Archangel

Quote:

Originally Posted by WantItBad

pics are gonna go up tonite i promise

What video games do you play???

Posted by: Squaggleboggin

If it's Halo 2 I'd love to play you.

Posted by: WantItBad

Tiger Woods and Madden... i dont have a xbox squaggle get a real system aka sony lol.....but team young guns is gonna rock the meets in the new future

Posted by: WantItBad

Todays workout 2-2-06 Back and Bis

Wide Grip Pull Ups-8, 8, 2x3x35 than i did 1 setx3 negatives 50

Bent Row-135x10, 235x3x3 got 3.5 on the last one ahaha

Pull Ups palms facing me- 3x8

TBar Row-160x3x8

Lat Pulls-2x8x190

Precher Curls- 95x3x8

Hammer Curls- 35x2x8

Cable Curls-1x8xstack

Abs-Leg rasies- 3x20

Decline Crunch-3x20

Good day today....pics posted within the hour

Posted by: Archangel

Good lookin w/o my Friend, pics within the hour huh??? I'm waiting, LOL!!!

Posted by: WantItBad

i cant figure out how to get them on here?

Posted by: Archangel

Nice Avi too!!!

Posted by: Archangel

go to user cp, and go from there!!!

Posted by: WantItBad

thats the tat i have on my back my last name is Law

Posted by: WantItBad

than what

Posted by: Archangel

Quote:

Originally Posted by WantItBad

thats the tat i have on my back my last name is Law

Posted by: Archangel

Go to photo gallery, click on upload images, and go from there

Posted by: Squaggleboggin

Well that sound familiar. You said they'd be up before and now I'm not going to believe you. Nice workout, by the way. A little more volume than I would've had, but I'm a freak. I noticed you still haven't used your sandbag... pansy. Good luck getting the pictures up.

Posted by: WantItBad

pics are posted in the gallery

Posted by: Archangel

Quote:

Originally Posted by WantItBad

pics are posted in the gallery

Nice size my Friend, can I have some??? Lookin Solid Brother Bad!!!

Posted by: WantItBad

im fat

Posted by: WantItBad

but thanks

Posted by: Archangel

Quote:

Originally Posted by WantItBad

im fat

We'll have NONE of that in here Mr!!!

Posted by: WantItBad

what do you think i can expect on a 8 week cut that starts on monday......

Posted by: Archangel

You would be suprised!!! But it's up to you my Friend, cutting ISN"T easy by any means!!! You get out of it what you put into it, full tilt, no looking back my Friend!!! Are you gonna do cardio???

Posted by: WantItBad

yes 3-4 days a week....emma is making up the diet side of it

Posted by: Archangel

Awesome, she knows her stuff!!!

Posted by: Emma-Leigh

For some reason it is not letting me open your pics??

Posted by: WantItBad

it wont let me on mozilla i have to used Internet Explorer

Posted by: Emma-Leigh

Yeah... I am using internet explorer...

E-mail them to me?

Posted by: WantItBad

ok i will right now

Posted by: Emma-Leigh

Thanks!

You have some great size there! Traps/upper back look fantastic.

Posted by: WantItBad

oh im 5'9 223 in the pics

Posted by: WantItBad

2-2-06 cardio eliptical 30 minutes

Posted by: Archangel

Quote:

Originally Posted by WantItBad

2-2-06 cardio eliptical 30 minutes

Awesome my Friend!!!

Posted by: Squaggleboggin

It seems like it's been much longer since I've posted in here for some reason. The first session is always the beginning, so nice job getting that started. But it sounds like you really do want to cut anyways. Try doing that elliptical with a sandbag on your back... Heh, heh, heh...

Nice pictures by the way. No way you're fat. My BF is way more than yours right now haha. Ah, well. Nice job, man.

Posted by: WantItBad

2-3-06 shoulders calves and 225 bench test

Bench 135x15x2, 225x11

Standing Military Press- 95x8, 115x8, 135x8

Seated Bent Raise- 40x8, 35x8, 35x8

Wide Grip Upright Row-3x8x115

Shrugs-315x8, 405x7

Bar HOlds- 315x20seconds 4 sets
Seated Calf Raise- 90x15, 140x10, 180x8, 180x8

Calfs on Leg Press-205x10,205x10, 205x10

Calf Raises (smith machine on a box)-135x30, 225x30

Posted by: Squaggleboggin

I see some nice, heavy poundages there. Good job on the bench test. As I've said before, I don't think I could do even one rep haha. I should really see what my bench is though. It's either upper 100s or lower 200s (it better not be less than that or I'm in big trouble haha). As always, keep up the good work. You're going to crush whatever competition October may bring.

Posted by: WantItBad

day off......rascal flatts tonite

Posted by: Archangel

Quote:

Originally Posted by WantItBad

2-3-06 shoulders calves and 225 bench test

Bench 135x15x2, 225x11

Standing Military Press- 95x8, 115x8, 135x8

Seated Bent Raise- 40x8, 35x8, 35x8

Wide Grip Upright Row-3x8x115

Shrugs-315x8, 405x7

Bar HOlds- 315x20seconds 4 sets
Seated Calf Raise- 90x15, 140x10, 180x8, 180x8

Calfs on Leg Press-205x10,205x10, 205x10

Calf Raises (smith machine on a box)-135x30, 225x30

Awesome w/o, have a Great time at the concert!!!

Posted by: WantItBad

concert was unreal blake shelton is sweet as well as rascal flatts......started my diet today......cardio 4 days a week with wieghts 4 days a week with atleast one day of nothing....oh ya GO STEELERS.....and yay for cardio later on today

Posted by: WantItBad

26 minutes on the elpictal today 2-5-06

Posted by: WantItBad

Monday 2-6-06 Chest
I ahd to stop after chest since i puked twice in the workout today

Bench-135x8, 155x8 195x4x12 75 seconds rest between sets
(right after last set puke #1)
DB Incline- 75x4x12 75 seconds of rest

DB Bench- 85x4x12 75 seconds rest

Puked again so i decided to call it a day and do tris shoulders this week

30 minutes eliptical at 6:30 am lifted at 4 pm

Posted by: Archangel

Kudos for Cardio, and Great w/o Brother Bad!!!

Posted by: Emma-Leigh

Quote:

Originally Posted by WantItBad

Monday 2-6-06 Chest
I ahd to stop after chest since i puked twice in the workout today

Bench-135x8, 155x8 195x4x12 75 seconds rest between sets
(right after last set puke #1)
DB Incline- 75x4x12 75 seconds of rest

DB Bench- 85x4x12 75 seconds rest

Puked again so i decided to call it a day and do tris shoulders this week

30 minutes eliptical at 6:30 am lifted at 4 pm

Arrmmm... was that a puked in a "damn this workout is good" way or puked in a "damn I am feeling like butt-fluff bad" way?

Posted by: WantItBad

um damn that was a good workout way i think kinda felt tired through out the day though

Posted by: Squaggleboggin

I have yet to vomit as a direct result of strenuous physical activity, yet for some reason I have no desire to do so.

That just means you're using some kind of intensity though. Good job! That really would be a hard group of exercises to do.

Posted by: WantItBad

ok today i learned something about myself today during my workout...... It was the first time i willed myself into doing something i really didnt want to do or could....it kinda was like a out of body experince on my squats....i just closed my eyes and everything went silent and i saw myself finishing it....well now that the deep moment is over here is the workout

Squat-135x15, 225x15, 315x4x12 (75 second rest between sets for all excersise)

Seated Leg Curls-100x4x12

Leg Exe-185x4x12

Laying Leg Curl-200x2x12

Not a fan of stairs right now

Posted by: Archangel

Great w/o my Friend, sometimes you gotta get lost in the moment, I for one always say a prayer before each w/o, I know you are hating stairs right now!!!

Posted by: WantItBad

hey guys i was out of town for the weekend andpart of last week went to Green Bay to watch a hockey game at Lambeu Field it was unreal

Posted by: WantItBad

Monday-2-13 75 second rest inbetween all sets

Bench 155x15, 195x4x12 ....12, 12,10,9

Db Incline- 75x4x12 ......12,12,10,8

DB Bench- 75x2x12 ......12, 12

Pec Dec-90x2x12 reall focused on squeezing

Dips-0x4x12 way to easy

Push Downs-90x2x12

Over head exetension-x901x burn out

Cardio- Bike 35 minutes

Posted by: Archangel

Good lookin w/o my Friend, looks like it's time to add weight to the dips!!!

Posted by: WantItBad

i usally do but i was tryin to do them as fast as i could and i didnt know how that would work......oh well rep range changes next week.....i hate high reps

Posted by: Squaggleboggin

Nice lifting there, especially the 75x4x12 with DB benching. And to think 70x1x1 was hard for me haha. You should post your goals for the comp here so you can look back and see how you're doing with them. Keep up the good work and nice job losing six lbs since your cut started.

Posted by: WantItBad

Tuesday 2-14-06 LEGS
Squat-135x15, 225x10, 325x4x12......12,12,12,8 just hit a brick wall

SLDL-185x4x12 heavier

Legx Pulse Reps- 185x4x12 insane pump

Leg Curls- 205x4x12 Legs are now cashed

Bike nice easy pace for 25 minutes

Posted by: WantItBad

Competetion Goals for Ocotober
Weight 198 class
Squat-525
Bench-315 (legal)
Dead- 550

Posted by: Archangel

Quote:

Originally Posted by WantItBad

Competetion Goals for Ocotober
Weight 198 class
Squat-525
Bench-315 (legal)
Dead- 550

Alright!!! I'll be along for the ride, any help I can be I'll try!!!

Posted by: WantItBad

Thanks arch- you gonna be there to help me squeeze my ass in to a squat suit lol

Posted by: Archangel

Quote:

Originally Posted by WantItBad

Thanks arch- you gonna be there to help me squeeze my ass in to a squat suit lol

Posted by: WantItBad

well you are the one that said ur there to help

Posted by: WantItBad

Day off! body needs it lol

Posted by: Archangel

Quote:

Originally Posted by WantItBad

well you are the one that said ur there to help

Enjoy the day off my Friend!!!

Posted by: WantItBad

Thursday- 2-21-06 Back Bis

Deadlift- 225x10, 315x8, 315x8, 405x8 easin back into them since havent dead lifted in like 2 months

Wide Grip Pull Ups palms facing away-10, 9, 9,

Bent Row-185x3x12

Close Grip Pull Ups palms facing- 10, 10, 9

Tbar- 4plates drop set 8 reps with 4, 8 w/2, 12 w/2, 15w/1

Preacher curls-85x12, 85x10
DB Hammer- 35x10, 30x10
Cable curls-100x8

Crunches-4x20
Hanging leg lifts-4x12

oh and we had a snow day kinda in college how sweet is that

Posted by: Archangel

Excellent w/o Brother Bad, solid #'s my Friend!!!

Posted by: WantItBad

Friday-Shoulders-2-17-06

Standing Militray Press-95x12, 115x2x12, 135x8

Bent Raise- 30x3x10

BB Shrugs- 315x8, 405x8

Bike- 20 min HIIT

Posted by: WantItBad

oh and 2 week progress pics are goin up on Sunday......lets see how i have done

Posted by: Archangel

Quote:

Originally Posted by WantItBad

Friday-Shoulders-2-17-06

Standing Militray Press-95x12, 115x2x12, 135x8

Bent Raise- 30x3x10

BB Shrugs- 315x8, 405x8

Bike- 20 min HIIT

Excellent w/o Brother Bad!!! Looking forward to the progres pics!!!

Posted by: WantItBad

i gotta get this off my chest and i hope someone has some ideas....have you ever thought is this even worth it...i mean in the long run what is working as hard as we all do... i just sometimes why....why do i try the same thing alwasys happens i get to that point im at right now and i just stop working out....5 months hard i start seeing changes in my body than im just like fuck it its not worth it...its not like i want to it just happens than 2 months later i turn in to a fat fuck and im like i should start again... it always happens....i dont want it to this time and i have no idea how to stop it.....any ideas im all ears

Posted by: Archangel

Whoa my Friend, theres NO ROOM for that in here!!! WE all go through self doubt, we ALL have worries and issues, but we are NOT like everybody else, what we do isn't easy by any means, thats what seperates us from the rest of the world!!! Stick with it my Friend, we will be here to help you continue on the right path!!! Maybe find a contest, and enter it, thats something that will help Drive you!!! I am doing one in May, and that drives me!!! Hope I'm helping!!!

Posted by: WantItBad

ok i decided i need to STOP BEING A FUCKING PUSSY AND STOP WHINING AND BUST THROUGHT THIS FUCKING MENTAL PLATUE sorry for the swearing its just me right now

Posted by: Archangel

Quote:

Originally Posted by WantItBad

ok i decided i need to STOP BEING A FUCKING PUSSY AND STOP WHINING AND BUST THROUGHT THIS FUCKING MENTAL PLATUE sorry for the swearing its just me right now

Hey, whatever it takes!!! We are here for you my Friend!!!

Posted by: WantItBad

Thank you so much

Posted by: Archangel

Quote:

Originally Posted by WantItBad

Thank you so much

My pleasure!!!

Posted by: WantItBad

Saturday-2-18-06
Bike Level 10 25 minutes

Posted by: WantItBad

Sunday-2-19-06
Elipictal- 30 minutes level 12 100-110 rpm

Wieghed in at 213 today!

Posted by: WantItBad

progress pics tonite

Posted by: Archangel

Fantastic Cardio my Friend, Weight is down too, looking forward to progress pic my Friend!!!

Posted by: WantItBad

pics are up

Posted by: WantItBad

Blue Shorts are the most recent pics

Posted by: Archangel

I can see some progress there BRother Bad, keep at it my Friend!!! How do you like the addition of Cardio???

Posted by: WantItBad

its ok so boring I cant wait till its warm out so i can just bike or rollerblade outside cuz i enjoy those things

Posted by: WantItBad

Ok 2-20-06
Chest-Tris

Bench-135x12, 185x10, 225x4x6 well i got 6, 6, 5, 4 damnit

Decline Bench(first time ever)-235x6, 225x3x6, 6, 5,5 damnit again

DB Incline- 80x3x6

Dips-45x6, 45x6, 35x6, 35x6

DB Skull Crushers- 35x6, 40x2x6

Cable Over Head Extensions- 100x3x8

HIIT on the bike- 5 min warm up, hard for 1, easy for 2x6 times

Posted by: Archangel

Solid w/o Brother Bad, I admire your Declines my Friend, they Shred my shoulders so I stay away from 'em!!!

Posted by: Squaggleboggin

Always good numbers. Haha, four plates for deadlifts to ease back into them. That's pretty ridiculous. Excellent workouts and progress with the pictures, man.

Posted by: WantItBad

Tuesday-2-21-06 Legs

Squat-135x10, 225x10, 315x6, 365x4x6-6,6,6,4

DB SLDL-70x3x10 too light

Seat Leg Curls-100x3x10

Leg Exe-3x10x195

Still love stairs though......not

Posted by: Archangel

Solid w/o, Excellent Squats too my Friend!!!
I "Love" stairs too............................................... .NOT!!!

Posted by: WantItBad

person who invent squats had to live in North Dakota.....

Posted by: WantItBad

Wednesday-2-22-06

DAY OFF Legs are sore

Posted by: WantItBad

so much for the day off---i have way to much energy so light cardio bike 35 minutes and abs sounds good

Posted by: Squaggleboggin

I've wanted to try DB deadlifts but never really have. It would probably turn into a grip issue more than anything though. Nice squatting. Light for you of course.

... prick. Hahaha...

Posted by: WantItBad

Thrusday-2-23-06 Back and Bi's
Deadlift-225x6, 315x3, 405x3, 455x2, 500x1 went for 2 and my fucking grip said no not today

Bent Row-225x4x6

Wide Grip Pull Up-15x6, 15x6, 15x4, 15x4

Lawn Pulls- 95 db x4x6

Palms Facing Body pull ups- 2xburn out ,.......8, 4

Preacher Curls-85x3x8
DB Hammer Curls- 40x2x8
Rope Hammers-100x2x8

Deadlifts kinda made me made cuz i wanted to hit that double got it to about my thighs and than my grip just went oh well maybe in 6 weeks

Posted by: Archangel

Excelent w/o Brother Bad, HUGE Dead my Friend!!!

Posted by: Squaggleboggin

Yeah, some serious numbers there. Don't worry, you'll probably get it for five next time. You know you're a beast. What are lawn pulls?

Posted by: WantItBad

not trainging today 2-24-06 i feel like shit

Posted by: Emma-Leigh

Quote:

Originally Posted by WantItBad

not trainging today 2-24-06 i feel like shit

Are you getting sick or just rundown/tired?

Posted by: WantItBad

I was up all night thrusday studying for a test i had friday so i was running on like 3 hours of sleep plus class and work.....just had a headache and tired thats all feel like a million bucks now that im recharged!

Posted by: WantItBad

Saturday-2-26-06 Shoulders Cardio
Side Laterals- 15x15 25x2x10
Standing Military Press- 115x2x10, 145x2x8
Bent Raise-35x3x10
Shrugs-315x2xburnout...15, 9

Eliptical-40 minutes level 13 85-95

Posted by: Squaggleboggin

Not half bad. Don't worry about the military presses. All it takes is some hard work and those numbers will shoot up. You should do them with DBs for an extra challenge.

Posted by: Archangel

EXCELLENT w/o BRother Bad, Awesome cardio too!!!

Posted by: WantItBad

Squaggle- thanks mang i hope so
Archie- always a big thanks to you i do my cardio now cuz of looking at yours

Posted by: Archangel

I Love your siggie my Friend!!! Excellent inspiration too!!!

Posted by: WantItBad

Sunday- Fun day lol
Hang Clean-135x5, 165x5, 195x3, 225x3
Power Push Ups over a 4 inch box- 3x5

Stadium Stairs-15 minutes (oh god kill me now)

Wieght 209.5

Posted by: budhicks1

No doubt, awesome sig!

Posted by: WantItBad

I love college but hate class that is my mood right now

Posted by: Archangel

Quote:

Originally Posted by WantItBad

I love college but hate class that is my mood right now

Sorry my Friend, look on the bright side, you woke up on the RIGHT side of the ground, make it a GOOD day BRother Bad!!!

Posted by: WantItBad

ok well 2-27-06 for a change of pace i took every set to failure ahaha
except warmups

Bench-135x15, 185x8, 225x4,<---warm up 255x6, 240x6, 225x6 i felt good about that

Decline-185x11, 185x10, 185x11

DB Incline- 75x10, 75x9

Dips-24,16,8, 6

PushDowns-120x8, 120x6

Cable overhead-120x11, 120x8

chest and tris feel like they are gonna explode

Posted by: Archangel

Great w/o BRother Bad, feelin better???

Posted by: WantItBad

still kinda pissy but its my fault cuz i wait till the last minute to get shit done

Posted by: Archangel

Quote:

Originally Posted by WantItBad

still kinda pissy but its my fault cuz i wait till the last minute to get shit done

It's all good my Friend, enjoy life BRother Bad!!! Your doin KILLER w/o's and you have your health, and I'm sure ALOT of other things too!!!

But vent away my Friend, sometimes it does a body/mind good!!!

Posted by: Squaggleboggin

Wow. Well, have fun the next couple of days just being alive. Hahaha.

On a side note, nice dips and benches.

Posted by: WantItBad

2-28-06 leg day BABY same principle as yesterday no idea why i must like pain?
Squat-135x15, 225x15, 315x8 <----warm up playas 405x4, 405x3, than
365x5 with a drop set down too 315x7

SLDL-185x10, 225x10, 275x10 DOH Grip just for Squaggle

BB Lunges-185x3x10

Leg Exe-205x14,12,8 all to burn out

Leg Curl-215x12, 250x7,7 burn out

Calf Raise-225x5x20 with 3 second squuuuuuueze on top

not doing cardio this week cuz wieght loos was too fast 15lbs in 3 weeks but my strength has not gone down at all i think i might be getting stronger????

PLaya Squaggleloggle thanks for the words
PLaya Archie-Thanks for the inspiration all the time!!!

Posted by: Squaggleboggin

That had to have been so much fun. I'll bet you'll do the same thing every day for the rest of your life. Nice SLDLs by the way (love the grip).

Those squat numbers are very impressive.

Posted by: Archangel

Fantastic w/o Brother Bad!!! Your throwin around some serious weight!!! Keep it up!!!

Posted by: WantItBad

Day Off -hollla

playa archie- im gonna work on a split for HIT and i'll post it soon so you can tell me what to change and such

Posted by: WantItBad

heres my idea for HIT after I do my deload next week

Push-2x15 push ups for warm up
DB incline Flys- 55 drop to 35
Flat Bench- 205 drop to 155

Standing DB Military- 65 drop to 45
Bent Raise- 45 drop to 30

Push Downs- stack to 4 pins up
Dips- 35 hanging drop to BW

Legs-light warmup
Leg Exe-190 drop to 165
Squat-365 drop to 315
Leg Curls- stack to failure
SLDL- 225x failure
calf raise- 3 drop sets

Pull-Lst Pulls- 205 drop to 160
Pull Ups- 2 sets to failure-30 seconds rest
Tbar-225 drop to 180
Bent Rows-225 drop to 135
Big Bar Curls-85 drop to 65
Hammer Curls-45 drop to 25

Cardio on non lifting days??? How does it sound?

Posted by: boilermaker

Quote:

Originally Posted by WantItBad

heres my idea for HIT after I do my deload next week

Push-2x15 push ups for warm up
DB incline Flys- 55 drop to 35
Flat Bench- 205 drop to 155

Standing DB Military- 65 drop to 45
Bent Raise- 45 drop to 30

Push Downs- stack to 4 pins up
Dips- 35 hanging drop to BW

Legs-light warmup
Leg Exe-190 drop to 165
Squat-365 drop to 315
Leg Curls- stack to failure
SLDL- 225x failure
calf raise- 3 drop sets

Pull-Lst Pulls- 205 drop to 160
Pull Ups- 2 sets to failure-30 seconds rest
Tbar-225 drop to 180
Bent Rows-225 drop to 135
Big Bar Curls-85 drop to 65
Hammer Curls-45 drop to 25

Cardio on non lifting days??? How does it sound?

Looks solid to me. I wouldn't change anything, but Archie is the real expert here. I don't usually do cardio on lifting days, and if you work hard and fast enough, it's a form of cardio in itself. Good luck with the program. I hope you like it.

Posted by: Squaggleboggin

Are you not training deadlifts right now for some reason or are you just planning on switching them with SLDLs or something? I also see isolation biceps movements but nothing to counter that for the triceps.

Posted by: WantItBad

Dips and push downs and i might toss DL's in everyother week on pull day

Posted by: WantItBad

im thinking about adding deadlifts 405 drop 315 drop 225 but what day?

and my split i think is gonna be

Sun-push
Mon-legs
Tues-off
Wed-Pull
Thrusday-cardio
Friday-Hang Cleans....deadlifts here?
Saturyda off

Posted by: Archangel

Quote:

Originally Posted by WantItBad

Dips and push downs and i might toss DL's in everyother week on pull day

I like this idea!!!

Posted by: WantItBad

so it looks good?

Posted by: Archangel

Quote:

Originally Posted by WantItBad

im thinking about adding deadlifts 405 drop 315 drop 225 but what day?
I like adding DL's, but I prefer Rack Deads on Back day!!! Trust me your back gets HIT hard on Leg Day w/ those heavy squats!!!

and my split i think is gonna be

Sun-push
Mon-legs
Tues-off
Wed-Pull
Thrusday-cardio
Friday-Hang Cleans....deadlifts here?
Saturyda off

If it where me, only because I don't like HIT an a back to back day basis, and your body will not either

I would do this :
Sun-push
Mon-legs off/cardio
Tues-off legs
Wed-Pull off/cardio
Thrusday-cardio pull
Friday-Hang Cleans....deadlifts here? cardio
Saturyda off

But thats just me my Friend!!!

Posted by: WantItBad

k thank you

Posted by: Archangel

Quote:

Originally Posted by WantItBad

k thank you

My pleasure!!!

Posted by: WantItBad

oops last night i kinda over did it on almonds they just tasted so good

Posted by: boilermaker

Quote:

Originally Posted by WantItBad

oops last night i kinda over did it on almonds they just tasted so good

Just consider it a refeed

Posted by: WantItBad

lol ok playa boiler and btw GO BADGERS!
Thrusday- 3-2-06 Back Bis
Deadlift-225x15, 315x12, 315x12, 405x7, 405x5 (grip was donezo)
Wide Grip Pull ups- 12,10,8,8,
Bent Row-225x10,225x10, 185x12, 185x12
Lawn Pulls-95x3x8
Close Grip Pull Ups- 12, 12, 12

DB curls-40x10, 35x10
Drag Curls- 55x10, 55x10 (felt really wierd first time doing them)
Concentrion Curls- 30x10, 30x10

Had to lift early today goin to watch my old high school in the state hockey tourny tonite

Posted by: WantItBad

friday-3-3-06 Shoulder
Standing Military-95x15, 115x10, 135x3x10
DB Military-65x12
Bent raise-35x3x12
Shrugs-315x3x12
Superseted with front and side lat raise-30x3x12

Posted by: boilermaker

Quote:

Originally Posted by WantItBad

lol ok playa boiler and btw GO BADGERS!

Bummer about your Badgers. Big Ten is a home court league this year. The Big Ten Tourney should be great. I'm going to Vegas for round 1 and part of round 2 of the NCAA's

Posted by: WantItBad

saturday-3-4-06

DAY OFF

Deload starts tomorro and cardio everyday next week

Posted by: WantItBad

Sunday-3-5-06 1 month since diet started
Starting Wieght-224
Today-205

Havent lost any strength that i notice..feeling pretty good pics up later today

Posted by: WantItBad

3-6-06 Deload started
Bench-135x12, 160x2x15
DB Incline-50x2x15
Dips-2x10
Push Downs-2x10

Stairmaster-30minutes

This deloading shit is so damn boring

Posted by: Archangel

Lookin good my Friend, gotta do what ya gotta do!!!

Posted by: WantItBad

and i am not posting pictures cuz im pissed that i cant see change

Posted by: Archangel

Quote:

Originally Posted by WantItBad

and i am not posting pictures cuz im pissed that i cant see change

Post them my Friend, you might not see a change, but we might, you see yourself everyday, so it's really hard to tell!!! I say Definatly post 'em!!!

Posted by: WantItBad

new pics are up ....blah

Posted by: Archangel

I can see progress my Friend!!! Keep at it!!!

Posted by: WantItBad

thanks archie

Posted by: WantItBad

Tuesday-3-3-06
Squat-135x15, 225x2x15
SLDL-135x2x15

Eliptical-25 min level 14 80-90 rpm
Stairstepper-10minutes level 10 out of 30

Bored again

Posted by: Archangel

Why you bored???

Posted by: WantItBad

cuz i love goin into the weight room and pushing myself as hard as i can go and this deloading is like playing football with 1st graders on the challenge level

Posted by: WantItBad

YES! Spring Break started for me today!!!!! no class for 10 days yes!

Posted by: Archangel

Quote:

Originally Posted by WantItBad

YES! Spring Break started for me today!!!!! no class for 10 days yes!

THen I expect to see some w/o's in here my Friend!!!

Enjoy the time off!!!

Posted by: WantItBad

Thrusday-still in the deload
Pullups-2x8
BentRow-135x2x10
Big Bar Curls-55x1x15

Stairmaster-25 minutes so hard

Posted by: P-funk

Quote:

Originally Posted by WantItBad

cuz i love goin into the weight room and pushing myself as hard as i can go and this deloading is like playing football with 1st graders on the challenge level

maybe you are doing it incorrectly.

Posted by: WantItBad

Quote:

Originally Posted by P-funk

maybe you are doing it incorrectly.

isnt it supposed to be super easy?

Posted by: dontsurfonmytur

isnt deloading just starting heavy then strippping the weight off every set??

Posted by: WantItBad

3-10-06 Shoulders
Standing Military-45x15, 95x2x15
Bent Raise-20x2x15

Stairmaster-20 minutes bike 20

dontsurfonmytur- its a form recovery insted of taking a week off and think what you are thinking of is dropsets

Posted by: P-funk

Quote:

Originally Posted by WantItBad

isnt it supposed to be super easy?

not nessecarily. it depends on what you were doing leading up to the de-loading week and what you are trying to accomplish out of it.

Quote:

isnt deloading just starting heavy then strippping the weight off every set??

not at all.

Posted by: WantItBad

I was using it as a form of active recovery rather than taking a week completly off

Posted by: P-funk

if you were doing active rest you should ahve done things that you wouldn't normally do...exercises I mean. that way it keeps things fresh, keeps you on your toes and keeps you from getting bored.

Posted by: WantItBad

ah gotcha thanks funk

Posted by: P-funk

dats what i'm here for.

Posted by: Archangel

Hows it goin BRother BAd??? Brother P-Funk knows his stuff my Friend, listen to him, hes a Great help too!!!

Posted by: WantItBad

Monday-3-13-06 Chest Tris
Incline Flys-25x15, 35x15, 50x10
Bench-drop sets -235x6, 185x9, 135x12
235x5, 185x8, 135x12
DB IN bench-85x12, 70x12, 50x12 drop set

Dips- 3x20

Push Downs-3x10x130

Step Mill-25minutes

on a personal note i kinda slipped on my diet saturday and sunday i found out a friend of mine was killed in Iraq...kinda shitty but im back on track now and stuff....and the deload is over!!

Posted by: Archangel

Sorry to hear about your Friend BRother Bad, your in my thoughts and Prayers!!!

Posted by: WantItBad

thanks arch- its something he wanted to do since he was a lil kid being a marine that is

Posted by: WantItBad

tuesday-3-14-06 Back Bis
Wide Grip Pullups- 2x failure.......12, 10

Bent Row-235x12, 185x8, 135x7 drop set

Close grip pull ups- 1x13

Lawn Pulls- 100xfailure.....12 each arm

Latpulls-175failure.......16

Low Row-185x failure...............15

Db curls- 45xfailure..10 each arm

Concentraion curls- 45, 35, 25 drop set 8, 9, 9

Good workout today kinda my hybrid hit workout time 25 minuts gonna cut down to 17 i hope next time

Posted by: Archangel

Good lookin w/o BRother Bad!!! Solid time too!!!

Posted by: WantItBad

thrusday-3-16-06 NCAA TOURNY TIME!!!! and leg day

Leg Exe-2x15x165 pre-exhaust
Leg Curl-2x15x190 /\/\/\
Squat-365x8,315x9 drop set
365x7, 315x7dropset
Sldl-315x8, 225x14 drop set
Leg Press-8plates a sidex failure 24 time

18 minutes and now for the rest of the day i will sit on the couch and watch hoops all dday

Playa Arch-thanks for the encouragement

Posted by: WantItBad

go back to school today....things will be normal again i hope

Posted by: Archangel

Quote:

Originally Posted by WantItBad

go back to school today....things will be normal again i hope

Posted by: WantItBad

well since i couldnt get on IM last night this is happening alot lately

DB Flys-25x15, 35x15, 55x12

Incline Bench-205x12 drop 155x12

DB Bench-85x11 drop 70x10

Dips-3x burnout 20,18, 17 45 seconds rest

Push Downs- Stack x 2x burnout

Posted by: WantItBad

well guys im scared shitless right now.

..my eye started to hurt last night and i woke up and it was swollen shut so i went to the doctor and i had and emergency appointment with a eye specialst and he had no idea what was wrong so they ran a bunch of tests adn i go back at 2 to find out what is wrong so ya im scared and stuff hopefully is nothing major

Posted by: Emma-Leigh

Quote:

Originally Posted by WantItBad

well guys im scared shitless right now.

Have you gone back yet? I hope it is nothing serious (like just an abscess or infection)?! Is it painful?!

ps: did you get my e-mail???

Posted by: WantItBad

i go back in an hour and yes i did emma im sorry i havent gotten back to you yet i will though i promise

Posted by: Archangel

Hope everything is okay my Friend!!! Keep us posted!!!

Posted by: WantItBad

just got back from the specialist and i have some kinda infection in my eye lid......no worries shoulod be 100% within a few days he said!!!

Posted by: WantItBad

ok so 4 tests this week has cut out on my workouts so ya sorry for the let down this week all but as soon as this hell week is over im back @ it 100%

Posted by: Archangel

Glad it seems as if everything is allright my Friend!!! Tests??? You don't need no stinking tests............................ now get to w/o!!! LOL!!!

Posted by: WantItBad

back to lifting today...hell yes

Posted by: Archangel

Quote:

Originally Posted by WantItBad

back to lifting today...hell yes

Posted by: WantItBad

Monday-3-27-06 Chest Tris

Bench-135x2x15, 3x8x195, 8, 8 9 felt strong

Incline Bench- 185x3x8 8,8,7

DB Bench-95x6, 80x2x12

Dips-25x12, 35x10, 45x7

Push downs- 120x3x8

Skull Crushers-2x10x85

My 6 week cut i lost 20 lbs really pleased......thanks Emma....im gonna maintain for like 4 weeks and than cut again for 6 weeks....and by maintain i hope to put on a few pounds of muscle

Posted by: Emma-Leigh

Good to see you back - nice workout!

!

How is that eye??

ps: You are welcome!!

pps: do we get 'end of cut piccies??'

Posted by: Archangel

Excellent return to the Gym my Friend!!!

Posted by: WantItBad

Tuesday-LEGS!!!!3-28-2006

Squat-135x2x15. 225x15, 315x3x8, 365x6 drop 315x5

SLDL-225x3x10

Lunges-2x10x185

Leg Curls-3x10x170

Now i dont know why i did this maybe to punish myself

squat-225x25 ok so could be the most mentally challenging thing ever around rep 20 i just started to shake and had to concentrate on standing up and keeping my balance but i got all 225

and now i am gonna be pissed cuz i cant move when i wake up

Playa Arch-thanks mang

Posted by: Archangel

My Pleasure my Friend!!! Fantastic w/o!!!

Posted by: WantItBad

THinking about goin to the pool and walking around in the shallow end for like 20 minutes think it will help the soreness?

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