S.d.m.f. [Forum Archive]

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S.d.m.f.

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Posted by: lucifuge

Well folks, I'm finally gonna post a journal.
After my daughter was born last December, any thought of regular training, eating, or sleeping was pretty mcuh impossible. I've lost about 30lbs since then, and I've gotten quite soft around the middle (rather depressing).
However, I finally have my garage and gym back (my garage had been taken over by a couple stray cats my wife felt she had to save, and of course the cats promptly took it upon themselves to destroy whatever they could) and I've put together a fairly solid routine, so starting tonight I'm diving back into the iron. I will do my best to post regularly, so please feel free to offer any comments or advice.
That's about it, have a good one people.

Posted by: katt

ok - I'll go!

What are your stats? Height/weight

What does your workout look like?

What does S d m f stand for?

Posted by: lucifuge

My stat's are:
5' 10"/ 205lbs. probably about 20% bf at the moment... I'm still trying to find my cailper, so I'm just guessing for now.

My routine's pretty basic:
Day 1: legs
Day 2: chest & triceps
Day 3: abs & cardio
Day 4: rest
Day 5: back & biceps
Day 6: shoulders
Day 7: rest

Exercise selection is pretty fluid, I plan on changing it up every few weeks.

S.D.M.F. stands for strength, determination, merciless, forever.... I'm a huge Black Label Society fan and I adopted their slogan.

Posted by: katt

So when are the workouts starting??

Posted by: lucifuge

Quote:

Originally Posted by katt

So when are the workouts starting??

Thankfully, last night

Posted by: lucifuge

O.K., I fully intended on posting this last night after training, but my daughter had different plans for me...anyway...
The 1st step back on the road to big-ness (hopefully anyway)

1/3/08 legs
Squats:
95 x 20 (cold as hell in the garage, so I wanted a good warm up)
135 x 15
185 x 12
225 x 6
225 x 6
225 x 6

Lunges:
80 x 10,10
80 x 8,8
80 x 6,6 (these got real hard real fast)

Romanian Deadlifts:
75 x 15
125 x 12
145 x 11

Leg Curls: (slow & strict)
50 x 15
50 x 15
50 x 12

Standing Calf Raises:
135 x 15
135 x 15
135 x 15

Nothing impressive tonight, but it's a start.

Posted by: katt

Workout looks good to me!

Posted by: lucifuge

Moving right along!
Tonight went pretty well

1/4/08

Chest & Triceps

Incline Bench:
135 x 15
185 x 14
225 x 5 (I think I got a little too ambitious here)
185 x 8

Flyes:
25's x 15
30'sx 12
30's x 10

Dips:
bodyweight x 10 x 10 x 10

Close Grip Bench:
135 x 9
135 x 8
135 x 8

Rope Press Downs:
50 x 12
50 x 10
50 x 10 (barely)

Overall a pretty good workout, kinda sucked when I failed with the 225 like that, but other than that not too bad at all. I feel great... I can't believe this, I'm actually looking forward to cardio tomorrow.
What the hell is wrong with me?

Posted by: lucifuge

1/5/08

Cardio was a nightmare
I didn't even think about my legs still being sore, just hopped on the elliptical and started trucking away... after about 30 seconds I wanted to quit.
Insted I managed to gut it out for just over 14 minutes. I was shooting for 15 so I'm a little dissapointed with that, but that happens sometimes.

Ab Training didn't work so well either...
Hanging Knee Raises: 40
Hanging Leg Raises: 20
Crunches : 17

This WILL improve...

Posted by: lucifuge

Last night went pretty well. I felt weak as hell going in, but it turned out decent in the end.

1/7/2008

Back & Biceps:

R.G. grip pull ups (chins):
10
10
8

W.G. pull ups:
10
9
8

W.G. pulldowns:
100 x 12
120 x 8
120 x 8

rack pulls:
135 x 12
225 x 10
225 x 10

dumbell rows:
40's x 12
45's x 10
45's x 10

barbell curls:
65 x 10
65 x 9
65 x 6 + 1 cheat & negative

hammers:
25's x 10
25's x 8
25's x 7

Posted by: AKIRA

Holy shit, thank god you defined that acronym cuz I thought it meant:

s.d.m.f. = Some Dumb Mother Fucker

Posted by: lucifuge

Quote:

Originally Posted by AKIRA

Holy shit, thank god you defined that acronym cuz I thought it meant:

s.d.m.f. = Some Dumb Mother Fucker

well, I'm sure my wife would agree with that definition most of the time

Posted by: lucifuge

1/8/08
Shoulders

Standing Military:
45 x 20
95 x 15
115 x 15
135 x 8

Seated Dumbell Press:
45 x 8
45 x 8
45 x 7

Rear Laterals:
25's x 12
25's x 12
25's x 10
drop
20's x 6

Side Laterals:
25's x 8
25's x 8
25's x 8

Barbell Shrugs:
135 x 12
145 x 12
155 x 10

Posted by: lucifuge

1/11

Back at it tonight. Skipped last night because my daughter had a 102 temp.
I expected this workout to suck since I'm running on practically no sleep today, however I was pleasantly surprised

Squats:
135 x 10
185 x 10
225 x 9
245 x 6
245 x 4

Lunges :
80 x 12,12
80 x 11,11
80 x 8,8

Romanian Deads:
135 x 10
185 x 10
185 x 10

Leg Curls: (nice & slow)
60 x 15
70 x 10
70 x 7

Standing Calf Raises:
135 x 15
185 x 15
205 x 11

damn I love progress...
I finally found my caliper, I'm almost afraid to do it, but I'll use it tomorrow morning and post my shame

Posted by: XFatMan

Your workout is cool.

Do you take body fat measurements every day and then the average once a week? I'm just asking because I feel that taking those measurements only once a week asks for too much inconsistency - at least for me.

Posted by: lucifuge

Quote:

Originally Posted by XFatMan

Your workout is cool.

Do you take body fat measurements every day and then the average once a week? I'm just asking because I feel that taking those measurements only once a week asks for too much inconsistency - at least for me.

Hey thanks man.
As to your question...No, in fact I think the last time I checked it was at least 6 months ago. Hell, I just managed to find my caliper (for some reason it was buried in the back of a drawer in my wife's bathroom... and I don't think she's ever used it) yesterday morning and that wouldn't have happened if I wasn't searching for something else.
Anyway, I'll be checking it every couple weeks.
Today I am offically:
204 lbs
19% body fat

I think I'll shoot for 15% for now...

Posted by: lucifuge

1/12/08

Workout went well tonight. Went up in everything, maybe I should go without sleep more often...

Chest & Triceps:

Incline Bench
135 x 10
185 x 10
205 x 10
225 x 6
225 x 5

Flyes
30's x 12
30's x 12
30's x 12

Dips
BW x 12
x 12
x 11

Close grip Bench:
135 x 11
145 x 9
145 x 8

Rope Pressdowns:
50 x 12
60 x 11
60 x 10

Knee Raises: ( threw these in for the hell of it)
46

Posted by: lucifuge

1/14/08

Skipped yesterday and just relaxed and finally got some decent sleep, and it seems to have helped alot. I put in a realtively easy 30 minutes on the elliptical. I've decided to work abs in on other days after my 'standard' workouts.
I'm surprised that I'm 'coming back' this quickly. I realize that soon the fabled muscle memory will run out and I'll hit a wall, I just hope it doesn't happen too soon.

Posted by: lucifuge

Wife talked me into taking last night off from work, so I took the advantage of the situation to get my back & bi session in. It went pretty well...

Chins:
BW x 12 x 12 x 9

W.G. Pullups:
BW x 12 x 10 x 9

W.G. Pulldowns:
120 x 10 x 9 x 9

Rack Pulls:
185 x 12
225 x 11 x 11

Dumbell Rows:
45's x 12 x 12 x 12

Barbell Curls:
65 x 11 x 10 x 7 + 1 neg

Hammers:
25 x 10 x 8 x 8

Posted by: Gazhole

Liking both the Black Label Society reference, and the workouts! Keep it up

Posted by: lucifuge

Hey thanks Gaz...
I 've been checking out your journal, and I gotta tell you, I think your insane... hard fukkin core, but insane

Posted by: Gazhole

Quote:

Originally Posted by lucifuge

Hey thanks Gaz...
I 've been checking out your journal, and I gotta tell you, I think your insane... hard fukkin core, but insane

The avatar gives it away reall

.

Thanks though.

What are your goals right now, anyways?

Posted by: lucifuge

currently, my main goal is getting myself back into the habit of training regularly. For over a year, my training has been sporadic at best...so once I'm 're-acclimated' to the grind, and drop to at least 15% bf, I'm going for more size.

Posted by: Gazhole

Well you're in the right forum, my friend. Like Kelju was saying in his journal, the atmosphere here is like compost for success.

Just keep focused, and keep learning, and theres nothing you cant acheive

Posted by: lucifuge

Can't argue with that, KelJu does tend to make some pretty good observations. I fully agree with your statement as well. The focus is definitely there, and learning is always fun. I fully expect a grand ,albeit painful, adventure ahead.

Posted by: lucifuge

I'm not kidding about the painful part either... my back feels like someone kicked the shit out of me right now.

Posted by: lucifuge

Went pretty good last night. ran out of fuel for the heater after about 10 minutes, so I got to train in the cold. Under Armor is some beautiful stuff... anyway.
Made progress again, it got pretty tough going towards the end though. Especially the side laterals, actually cheated just a bit on the last set.

1/16/08
shoulders

standing military:
95 x 12
135 x 10 x 9 x 6 + 2 push presses

seated dmbll press:
45's x 10 x 10 x 6 (drop) 40's x 4 -ouch-

rear laterals:
25's x 12
30's x 10 x 10 x 9

side laterals:
25's x 10 x 10 x 10 (just a little bit of swing on the last 2 reps)

shrugs:
155 x 12
175 x 12 x 10

crunches:
3 x 15

Posted by: lucifuge

1/20/2008
Took an extra day off since it was so ungodly cold...
Leg day... I have no idea what happened today.

Squats:
155 x 10
228 x 8
245 x 0 (took it to the hole and had to leave it there, so..)
135 x 10 (just to get myself fired up a little bit)
245 x 0 (once again, took it down,and couldn't come back up WTF?)
225 x 10
225 x 10 the last 2 of these were hard as hell

Lunges
90 x 8,8
x 7,7
x 6,6

Romanian Deads:
185 x 11
x 10
x 9

Leg Curls:
70 x 12
x 10
x 9

Standing calf raises:
208 x 12
x 12
x 10

Very strange session. It took everything I had to gut out the final reps on EVERYTHING, but when I finished, it didn't 'feel' like I'd just finished a good workout.
I dunno, it was an odd and mildly depressing experience. Just have to go for it again next round.

Posted by: lucifuge

1/22/08
Back in the game again... still felt weak today, but it went well

Chest & Triceps:

Incline Bench
135 x 10
185 x 10
225 x 5
225 x 4
225 x 4 / 185 x 4/ 155 x 6/ 135 x 5 (drop set)

Flyes
30's x 12
30's x 12
30's x 12

Dips
BW x 11
x 12
x 11

Close grip Bench:
135 x 8
135 x 9
135 x 8

Rope Pressdowns:
60 x 12
60 x 11
60 x 9

Knee Raises:
15,15,13

Posted by: lucifuge

1/23/08

Weighted Chins:
10lbs x 10 x 9 x 9

Weighted W.G. Pullups:
10lbs x 9 x 9 x 9

W.G. Pulldowns:
120 x 10 x 10 x 9

Rack Pulls:
135 x 8
225 x 8
235 x 8
245 x 6

Dumbell Rows:
50's x 10 x 10 x 9

Barbell Curls:
65 x 12 x 11 x 9

Hammers:
25 x 10 x 8 x 8

Damn, this one wiped my ass out. Made some progress again. I don't think I'm gonna go over 8 reps anymore on rack pulls, I seem to start feeling it my lower back more at the higher reps... which probably means my form is degrading.
I'll stick with 8 for a while and see how I like it.
Well, until next time.....

Posted by: Gazhole

Good numbers on chin/pullups dude. That last workout looked tough as hell, too

What height are you doing the rack pulls from?

Posted by: lucifuge

Hey, thanks for the kind words about the chins. I got more
than I expected, which of course makes me happy.
I'm using the lowest setting on my rack for the pulls... it's
about 4 inches below my knees, so probably 15-16 inches
off the floor. Now I'm curious so I'll have to measure it
when I get home tonight.
I gotta admit, last night was a pretty tough one. The sick part is I like it.

I checked my stats this morning, currently:
205.5 lbs
17% BF
so, I'm heading in the right direction.

Posted by: Gazhole

Of course you like it, youre part of the IM crew, we're all crazy motherfunkers.

Thats pretty cool though, some people i see doing them from basically mid-thigh piss me off.

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Of course you like it, youre part of the IM crew, we're all crazy motherfunkers.

Thats pretty cool though, some people i see doing them from basically mid-thigh piss me off.

C'mon, that 1.5 inch rom is giving them GREAT results.
I know exactly what you mean though. That's one of the reason's I hate public gyms now. The last one I was at had the same 5 guys in it everyday and not a single one of them knew how to train. The most infuriating part was that they would ask me for advice, and then completely ignore what I told them. "oh, I can't squat because I have a bad back", or another great one was when I was squatting and this guy comes up to me between sets and says "You know most guy's don't have the stones to go that deep, you're gonna tear up your knees." I said, "Yeah, unfortunately no one here knows how to squat." He just looked confused as I walked past him.
There was so much of that kind of shit there. The bad thing is that it's a small gym and the same guys were always in there. This one guy made it a point to come talk to me EVERY time I was there. They couldn't seem to grasp the fact that I wasn't there to make new friends. I dunno, maybe I'm just too damned anti-social.

Posted by: Gazhole

There were people like that in my last gym. Theyd ask me the best way to do OH press, and when i said not behind the neck because of shoulder problems theyd look at me like "how could that possibly give me shoulder problems?" and walk away and do it anyways, lol.

I always hated that. I also hate it in threads here when people ask for program advice, are given it, and then shoot it down because its not the same as they have on the program...

Its like saying "i have an apple, ill trade you for something" then refusing to trade for anything that isnt an apple. RETARDS.

Posted by: lucifuge

1/26/08
Not bad, made some progress across the board tonight. Nothing spectacular but every little bit is nice, ya know.

Shoulders

Standing Military:
80 x 10
135 x 10, 9, 9

Seated Dumbell Press:
45 x 12, 10, 10, drop to 40's x 4

Rear Laterals:
30's x 12, 12, 11, 10

Side Laterals:
25's x 12, 12, 10

Barbell Shrugs:
185 x 12, 12, 10

Crunches:
15, 15, 15

At this rate, I'm gonna have to break down and buy some 35lb dumbells pretty soon. My wife's gonna love that...

Posted by: lucifuge

1/30/08
O.K.... back once again. My schedule's been a little jacked up this week. I fell behind a couple days as a result.

Squats:
135 x 10
185 x 10
225 x 10
245 x 8 hmm, I didn't realize until now that I dropped a set... at least my weights went back up after last weeks bizarre session

Lunges :
90 x 8,8
90 x 8,8
90 x 7,7

Romanian Deads:
185 x 10, 10, 10

Leg Curls: (nice & slow)
70 x 12, 12, 9

Standing Calf Raises:
205 x 12, 12, 12

Some progress again.

I really can't wait for it to warm up a little. It doesn't matter how warm the garage gets, the weights are still FUKKING COLD...

Posted by: lucifuge

Hello again... sorry about the absence. Things have been kinda busy lately, and I haven't had much of a chance to post.

2/2/08
Chest & Tri's

incline bench:
135 x 12
185 x 12
225 x 7, 5, 6

flyes:
40's x 8, 8, 8

weighted dips:
10lbs x 9, 9, 9

c.g. bench:
135 x 12
155 x 9, 7

rope pressdowns:
70 x 10, 10, 8

leg raises:
3 x 15

this one was alot of fun for some reason, then I had....

2/4/08

Back & Bi's

weighted chins:
10# x 10, 9, 10

weighted pull ups:
10# x 9, 9, 9

w.g. pulldowns:
120 x 10
130 x 8, 7

rack pulls:
225 x 8
245 x 8
255 x 6

lawnmowers:
50's x 12, 12, 12

barbell curls:
65 x 12, 12, 10

hammers:
25's x 10, 10, 10

this one went well, however, it was not fun in the slightest.
After my second set of chins, I managed to bash myself in the knee with the 10 lb plate hanging on my belt. Then, in the middle of a rack pull my left hip popped (like when cracking your knuckles) and my entire leg went numb for about 2 seconds. It was very odd. It didn't hurt, thankfully... just felt very strange. However, it only did it once, so I'm figuring I need to do more stretching pre workout.
A productive session, but not a very enjoyable one.

Posted by: lucifuge

2/7/08
Shoulders

Standing military:
65 x 20
135 x 10
145 x 10
150 x 9, 6

Woo Hoo!

Seated Dmbll Press:
50's x 12, 12, 11

Rear Laterals:
30's x 12, 12, 12

Side Laterals:
30's x 9, 9, 8

Shrugs:
185 x 12, 12, 12

To put it simply, tonight kicked ass.

Posted by: Gazhole

Looking good, man! Do the thumbs up mean personal bests?

Either way, good lifts!

Hows things?

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Looking good, man! Do the thumbs up mean personal bests?

Either way, good lifts!

Hows things?

Thanks Gaz,
The thumbs are for progress, although the 150 on military is only 5 lbs shy of my best. Hopefully in the next couple weeks I'll pass that.
I haven't made any PR's yet, although I am getting close on Incline's as well.
Other than that, things are going rather well. I'm busy as hell of course, but I'm working on some artwork that should make me a lot of cash, so that's always a good thing.
How are things with you?

Ya know, I almost tried some of your bodyweight stuff the other day- ok, not almost, I guess technically I did try it. I got 32 bodyweight squats before I decided that it sucked and went back to my routine.

Posted by: lucifuge

Last night sucked monkey balls.
For some reason my back has been a little stiff for the last couple days, so I decided that I was going to take it a little easy...which turned out to be a good plan since everything seemed to be incredibly heavy.

2/11/08
legs

Squats:
135 x 10, 10
185 x 10, 10

Leg Press: (swapped out lunges tonight)
135 x 12
225 x 12
295 x 12
315 x 10 these were MUCH harder than I expected

Romanian Deads:
185 x 10, 10, 10

Leg Curls:
50 x 15
60 x 12, 10

Calf Raises:
205 x 15, 13, 13

not my best performance... I don't feel like I pushed hard enough.
next session will be better.
However, I've felt like dook since I woke up this morning and my sinuses are not cooperating at all.... maybe all this 'arctic assault' training is starting to catch up with me. I gotta get some better heating for that garage...

Posted by: lucifuge

2/13/08

Hoped to set a PR today on inclines, didn't quite work out though.
However, I did make a nice jump with dips.

Incline Press:
135 x 12
185 x 12
225 x 8, 7, 4

Flyes:
40's x 10, 10, 8

Weighted Dips:
25# x 8, 8, 8

C.G. Bench:
135 x 12
185 x 6, 6

Pressdowns:
70 x 12, 11, 10

I should have just went for the 235 on incline... maybe next week

Posted by: lucifuge

2/16/08

back & bi's:

weighted chins:
25# x 7, 7, 5

weighted pull ups:
25# x 5, 5, 4

pulldowns:
120 x 10
130 x 8, 8

rack pulls:
185 x 8
225 x 8
248 x 8
275 x 4

woo hoo

lawnmowers:
50x 12
60 x 10, 9

barbell curls:
65 x 12
70 x 9, 7

hammers:
25's x 10, 10, 10

good stuff today.... by the time I got to curls my grip was so shot I had to take and extra minute or so between sets.
I'm gonna dig out my straps for next week.

Posted by: lucifuge

2/21/08
shoulders

standing military press:
65 x 10
135 x 10
155 x 8
160 x 5

finally a personal best !
unfortunately, every thing else suffered for it... well, except for shrugs

seated dumbell press:
50's x 8, 9, 10

rear laterals:
30's x 12, 12, 10

side laterals:
30's x 8 damn, these were hard
30's x 3 (drop)
25's x 5 these were quite difficult as well
25's x 10 used a little momentum on the last couple reps

shrugs:
205 x 10, 10, 10

very very happy with tonights events.
I just got over a cold that pretty much kiced my ass for 2 days, and I didn't expect to be able to lift shit, but I was pleasantly surprised. Now, with my luck I'll probably get sick again... but oh well. It was worth it to finally break through on an exercise that has always been really tough for me.
S.D.M.F.

Posted by: lucifuge

2/24/08
good old leg day

my knees have been killing me here lately... I'm pretty sure it's because I spend most of my mornings crawling around on the floor playing with my daughter. But because of this I've made a couple changes to my routine.
I'm now doing bench squats instead of atg and I'm swapping out lunges for leg extensions. Hopefully this will help out a bit.

squats:
95 x 15
135 x 12
225 x 8
275 x 6, 5

leg extensions:
70 x 15
95 x 15
115 x 12

Romanian deads:
135 x 10
205 x 10, 8

leg curls:
50 x 15
60 x 12, 12

calf raises:
225 x 12, 12, 12

workout felt pretty good and I got a nice burn throughout my lower body... I'm probably not going to be able to walk tomorrow

Posted by: lucifuge

this has nothing to do with training, this is simply an outlet for me to vent a little bit.
I just found out, via phone call while at work, that my 17 year old niece has managed to become involved with a 32 year old man who just happens to be married with 2 small children.
Now, as if this wasn't infuriating enough, my sister talked to him on the phone and he literally told her: "You don't understand, I wasn't looking to find someone, but when I met her (at fukkin church no less) I just believe how she made me feel. She makes me feel alive, I'm in love with her"
now, what kind of sick fuck 32 year old is gonna say that about a fucking kid?... anyway
The guy hung up on my sister and refused to answer his phone, so she's heading out to his house to confront him. I think she should either call the cops, or give me the address. Knowing the sterling reputation of the local police, I have to say that I think I would be the better choice. I would tune this fucker up in about 30 seconds.
But no....... she doesn't want me to get involved because then Megan (my niece) will end up hating me. Personally, I think that's bullshit, my niece needs her fucking ass kicked too. Last year she ended up dating, and giving up her virginity to some 21 year old schmuck. Her stepfather busted her out on it and she came up with some fucking bullshit story to my sister that her step-dad propositioned her.
Yeah, I got a phone call from my sister one morning. She's in tears telling me how my brother in law said these things to Megan, and now Megan's terrified and yadda yadda yadda... thankfully I was home alone with my baby daughter, otherwise I would have beat the hell outta that man, hell, I was so angry, I probably would have killed him. Then a little later, the truth comes out about the boyfriend and how she was essentially trying to discredit her step dad so she wouldn't get in trouble for having sex. I asked my sister what she was going to do about the boyfriend and she said she HAD to accept it or she'd risk pushing Megan away. I admit, at that point, I came unglued on my sister. I berated her for about 10 minutes about how her daughter lied and nearly got her step-dad seriously hurt/killed, and my daughter growing up without a father and that I couldn't believe that she would just accept that.
She told me how Megan was just sooo in love with this guy and she wouldn't listen to anything my sister had to say on the subject and that she'd just have to get hurt and learn it on her own. I offered to have a little talk with the boyfriend and my sister asked me not to get involved unless she needed me to... so, out of respect for my sister (after all, it is HER daughter) I kept my mouth shut. Now this shit tonight... thankfully, my sister isn't just 'accepting' this one.
Damn, it's after 8:30... I gotta get moving... gotta get home.
laters

Posted by: lucifuge

well, due to events mentioned in the above rant, my training session had to be cut short tonight due to time constraints.
2/25/08
chest & tri's

incline bench
135 x 12
205 x 10
225 x 10
230 x 6

flyes:
40's x 10, 10, 10

weighted dips:
25# x 12, 8, 8

damn, I forgot what it was like to train when pissed. that really felt good.
wish I had some more time

Posted by: lucifuge

you know, all day I was looking forward to my back session tonight. I had decided to mix it up a little bit and add in straight arm pressdowns and some bent over rows just for a little extra volume. I was thinking about it all day.
Well, about 7 pm I started to get a headache... I figured it was due to a lack of caffeine so I had a cup of coffee and figured it'd go away. Well, it didn't. In fact by the time 11 pm rolled around and I was heading home, my head was frikkin pounding. I get home and go to turn the heater on in the garage... nope, can't do it. The door had a shelf of ice in front of it and I couldn't open the door, so I had to try and find something to chip the ice away... finally I get in the garage and get the heat going.
I only made it halfway through before I just couldn't take the headache anymore.
fukkin frustrating.

weighted chins
25# x 8, 5, 4

weighted pull ups
25# x 5, 4, 4

pulldowns
70 x 15
120 x 8, 8, 8

straight arm pressdowns
50 x 10, 10, 10

rack pulls
225 x 8
245 x 7, 2

seriously... I dunno if it's the kerosene fumes or what, but my head is killing me...
fukk this, I'm out

Posted by: lucifuge

O.K., got a big day of hanging with the in-laws ahead of me, so I knocked out my shoulder routine early today.
Pretty good stuff today...

standing military
45 x 15
135 x 8
155 x 8, 5, 5

seated dumbell press
50's x 12, 10, 10

rear laterals (lighter weight and dropped RI to 1 minute)
20's x 15, 15, 15

side laterals (same as above)
20's x 10, 9, 8

shrugs
225 x 11, 11, 10

I also learned a very valuable lesson today, don't shave your head after a good shoulder workout... well, unless you like torturing yourself.

Posted by: lucifuge

3/3/08
legs

free squats:
45 x 12
135 x 10
225 x 10
225 x 8

leg extensions:
100 x 15
120 x 12, 11

romanian deads:
135 x 10
205 x 9, 8

lying leg curls:
50 x 15
60 x 12, 12

standing calf raises:
225 x 15, 12, 12

nothing spectacular tonight. In fact, I'm becoming dissatisfied with my current leg routine. I tried the bench squats last week, but, honestly I don't like doing them, so I scrapped them out and went back to standard squats. I'm at somewhat of a loss at the moment... last night my legs were so pumped it was difficult to make it up the three steps on my deck last night... but now this morning, they feel completely normal. They didn't get sore at all last session ...but that could have been the bench squats. Hopefully they'll get sore later in the day. I dunno, I just feel like I'm missing something.

Posted by: lucifuge

well, here's the story.
I'm sitting here at work and there's absolutely nothing for me to do.
So... I got bored and figured what the hell, I'll do some impromptu leg work.
No weights at work, so I used some of Gazhole's bodyweight stuff.

bodyweight squats x 40
2 minute RI
sissy squats x 35
2 minute RI
grabbed two water cooler bottles , so @ 75# and
'dumbell' squats x 22

holy shit.... that is all I can say.
I've been rubber legging it everywhere for the last 20 minutes...and it feels fucking awesome.

I half assed some of this bodyweight stuff a few weeks ago, just to give it a shot after reading Gaz's journal. I got 32 bw squats before saying 'damn, this sucks' 'cuz it was frikkin hard. I thought I had gained respect for it then, I gotta tell you I have SOOOO much more respect for it now. Gazhole, you are a madman, and I thank/curse you for infecting my mind with this stuff.

Posted by: lucifuge

3/5/08
chest & tri's

incline bench:
135 x 10
225 x 8
235 x 8 PR!

245 X 4, 3 ANOTHER PR!

flyes:
40's x 8, 8, 8

weighted dips:
35# x 6, 6, 6 PR!

close grip bench:
185 x 6, 6, 6

rope pressdowns:
75 x 10
80 x 7, 6

I dunno what happened tonight... must be some kind of weird planetary alignment. All I know is I decided that I was just gonna train heavy tonight and everything went exactly as I had envisioned it.
Tonight has to have been one of the single greatest workouts of my life.
S.D.M.F.

Posted by: lucifuge

well, missed a few days ... but i managed to have a nice chunk of free time this afternoon to train. It went quite well. So well in fact, I'm considering splitting my back routine into two separate workouts and alternating each week. One for width, the other for thickness. Still undecided though.

3/9/08
back

weighted chins:
25 x 5, 5, 4

weighted pullups:
25 x 5, 5, 5

W.G. pulldowns:
80 x 12
130 x 8, 7, 6

close neutral grip pulldowns:
130 x 8, 6, 5

stiff arm pressdowns:
50 x 10, 10, 8

rack pulls:
225 x 8
245 x 8
275 x 8 damn these were tough

lawnmowers:
60x 10, 8, 8

I had visions of continuing on, but I simply ran out of gas.
That's what started me thinking about the two separate routines.
it would be set up like this:
width:
chins
w.g. pullups
w.g. pulldowns
n.g. pulldowns
stiff arm pressdowns
standing barbell curls

thickness:
rack pulls
bent over rows
lawnmowers
seated cable rows
single arm preachers
hammers

anyone have any thoughts/opinions about this?

Posted by: lucifuge

3/12/08
shoulders

standing military:
45 x 12
135 x 12
155 x 8, 7, 3

seated dumbell press:
50 x 10, 10, 10

rear laterals:
30's x 10, 10, 10

side laterals:
30's x 6, 7, 7

shrugs:
245 x 10, 10, 10

trained in the morning today... I'm not a big fan of it.
worked pretty well though.

Posted by: lucifuge

3/13/08
legs

I made some more adjustments to my routine tonight. I've incorporated deadlifts back in for the first time in 3 - 4 years. The rest is the same, except I lowered the poundages and rest intervals.

Deadlifts: 2 min. R.I.
135 x 12
225 x 10
245 x 8
275 x 6 This is great, when I stopped doing deads, 275 was my heaviest weight. I don't really know how, but I'm overjoyed at being pretty much where I left off.

squats: 1 min. R.I.
135 x 10, 10, 10, 10, 10 these look easy, but they were fukking tough

romanians: 1 min R.I.
135 x 10, 10, 8

leg curls: 1 min R.I.
50 x 12
55 x 11
60 x 9

standing calf raises: 1 min R.I.
225 x 12, 12, 11

S. D. M. F.

Posted by: JailHouse

Nice deads sir!!!

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Nice deads sir!!!

Thanks Jailhouse.
I give all the credit to the trap/shrug bar I just bought. I've never used one for deads before, but it is frikkin awesome!

Posted by: lucifuge

3/15/08
chest & tri's

flat bench:
135 x 12
185 x 10
225 x 10
145 x 6

incline flyes:
30's x 12
40's x 10
40's x 9

weighted dips:
35# x 10, 10, 9

skullcrushers:
70 x 10, 9, 9

straight bar pressdowns:
50 x 10, 10, 10

switched up my exercises, i'll run with this for a couple months.

Posted by: lucifuge

sorry about the lapse in posting.
My training's gonna be hit or miss for a while due to babysitting issues.
anyway, I had a great back workout last night.

3/18/08
back (thickness)

neutral grip pullups:
BW x 6, 6, 5

Rack Pulls:135 x 8
225 x 8
275 x 8
285 x 7

Bent Over Rows:
95 x 12
115 x 12
125 x 12

lawnmowers:
50 x 11, 11
50 x 10, 10
50 x 10, 10

seated cable rows:
150 x 6, 6, 6

Posted by: lucifuge

Didn't have too much time last night, but I got in some shoulder and bicep work. I realize it's an odd pairing, I just wanted to mix it up a little bit.

3/20/08
Standing Military 2 min R.I.
45 x 12
135 x5
155 x 5
175 x 2 PR! damn, that's heavy

Seated Military 60 sec R.I.
6 sets: 95 x 10

Barbell Curl 2 min R.I.
95 x 7, 7, 5

Single Arm Preachers back to back, so @ 30 sec R.I.
3 sets each arm: 25 x 10

actually a pretty fun workout, felt great.

Posted by: lucifuge

haven't had much of a chance to post , so this's my last two sessions.

3/21/08

deadlifts 2 min R.I.
135 x 8
225 x 8
245 x 8
275 x 8

squats 60 sec R.I.
135 x 10 (6 sets)

stiff leg deadlifts
95 x 10, 10 right hip kept popping, no pain, so I cut these short

leg curls 30 sec R.I.
50 x 20, 11, 9

calf raises
135 x 32 (failure)

--------------------------------------------------------------------------

3/23/08

flat bench 2min R.I.
95 x 15
135 x 12
155 x 10
185 x 10
225 x 8
245 x 4, 4, 4

incline DB press 60 sec R.I.
25's x 12
40's x 12
50's x 9, 8, 8

BW dips 60 sec R.I.
9, 8, 8 wow, these were tough

bar pressdowns 60 sec R.I.
50 x 15, 12, 11

...damn, these 60 second rest intervals are no joke...

Posted by: lucifuge

damn, been a while since my last post.
I'm currently working on 3 separate custom tattoo designs, (4 if you count my own) and some commercial designs for my buddy's company... all this alongside my normal job, so I haven't had much time for the internet, anyway...

3/24/08 Back Width
Weighted Chins:
25# x 6, 6, 5

BW W.G. Pullups:
4, 6, 4 dunno why, just couldn't get any more

W.G. Pulldowns:
150 x 6, 9, 6

Neutral C.G. Pulldowns:
150 x 6, 5, 5

Stiff Arm Pressdowns:
50 x 12, 10, 9

Standing Barbell Curls:
95 x 6, 5, 3 (negatives on last two sets)

Hammers:
25's x 10, 10
30's x 9

60 - 90 sec. R.I.'s for everything

-----------------------------------------------------------------

3/26/08 Shoulders

Standing Military:
95 x 8
135 x 8
155 x 8, 5
(drop)
135 x 5
(drop)
95x 6 good times

Seated Dumbell Press:
50's x 10
60's x 10
60's x 6 --- heh, failure

Rear Laterals (seated):
25's x 10
30's x 10
30's x 8

Side Laterals:
25's x 10
30's x 10
30's x 9

Shrugs:
225 x 10, 10, 10

60 - 90 sec. R.I.'s for everything

Posted by: lucifuge

3/28/08

Leg ext:
50 x 20
100 x 15
100 x 12

Deads:
225 x 8
275 x 8
275 x 6 + 2 (rest/pause)

Squats:
155 x 10
205 x 10
205 x 10

Leg Curls:
50 x 17
60x 10
70 x 9

Dumbell SLDL:
25's x 10
40's x 10

got a little nauseous at the end there...
I hate that.
Other than that, a great time

Posted by: lucifuge

3/30/08

Flat Bench:
155 x 10
205 x 10
225 x 8
245 x 6

Low Incline Bench:
245 x 6
245 x 4
225 x 5

Flyes:
30's x 10
40's x 9
40's x 8

Dips:
BW x 9, 10, 9

Skull Crusher/Close Grip Bench supersets:
45 x 12/12
65 x 12/12
75 x 10/10

Bar Pressdowns:
50 x 12, 11, 10

approximately 2 min. rest intervals.... I didn't use my timer so I can't be sure, but the workout lasted just under an hour.

Checked my stats today.
217 lbs at 18% bf.
so, if the numbers aren't somehow fooling me, I've put about 12 lbs of muscle back on since starting this journal. That kicks much ass... now I think I'm going to focus on my nutrition a bit more and cut down the bf%
I had intended on doing this when I started this journal, but it was driving me nuts so I switched focus to gaining instead.

Damn, I guess I'll have to start doing cardio again... bummer

Posted by: the other half

hope you dont mind, i just thought i would hop in here and check out your journal.those are some impressive numbers in here.

so if you are at 217, how much are you looking to lose.

Posted by: lucifuge

Quote:

Originally Posted by the other half

hope you dont mind, i just thought i would hop in here and check out your journal.those are some impressive numbers in here.

so if you are at 217, how much are you looking to lose.

I don't mind at all.
Thank you for the compliment!
As for losing... don't really care about weight so much, just dropping the %... I'd be happy with 10-12 %, of course I'll try for lower, but I figure that's a pretty good target.

Posted by: the other half

i always say that i would like to be 200 and 10% bf, but i know once i got there it wouldnt be good enough. then what do you do?

Posted by: lucifuge

Quote:

Originally Posted by the other half

i always say that i would like to be 200 and 10% bf, but i know once i got there it wouldnt be good enough. then what do you do?

I hear that... it's never enough.

Posted by: lucifuge

4/2/08

holy shit this was a tough one...

N.G. Pullups:
7, 7, 5

Rack Pulls:
225 x 5
275 x 5
295 x 5
315 x 5 P-fukkin-R.... damn that was heavy

Bent Over Rows:
135 x 12
145 x 10
150 x 8 PR

Lawnmowers
60 x 8, 8, 7

Standing Barbell Curls:
yeah right, I got nothing left

S.D.M.F.

Posted by: the other half

Quote:

Originally Posted by lucifuge

4/2/08

holy shit this was a tough one...

N.G. Pullups:
7, 7, 5

Rack Pulls:
225 x 5
275 x 5
295 x 5
315 x 5 P-fukkin-R.... damn that was heavy

Bent Over Rows:
135 x 12
145 x 10
150 x 8 PR

Lawnmowers
60 x 8, 8, 7

Standing Barbell Curls:
yeah right, I got nothing left

S.D.M.F.

great workout.
im hearin ya on the rack pulls. the first one of the last set is the hardest.
then you get the momentum going.
but come on, you should have had plenty left for the curls.

Posted by: lucifuge

Quote:

Originally Posted by the other half

great workout.
im hearin ya on the rack pulls. the first one of the last set is the hardest.
then you get the momentum going.
but come on, you should have had plenty left for the curls.

Thanks man... actually the 3rd rep was the hardest oddly enough
I gave curls a shot... I got 100 x 2, realized that was way too heavy
so I dropped to 85 x 3... still too heavy, so I dropped to 65 and just picking up the bar seemed like a monumental task, so I just gave up.... you're right though, I should have kept pushing.

By the way, I've been reading your journal (and Katt's) and they're great!
By far the most entertaining I've ever come across. Not to mention the great work!
I'm jealous man, I'd love to have my wife as a training partner...

Posted by: the other half

it has its ups and downs, but if it wasnt for her i would be sleeping every morning, instead of getting up to workout.

it helped that she workout before we met.
but we do work good as a team.

Posted by: lucifuge

4/5/08
Well, finally had the opportunity to train again... kinda sucked 'cuz I've pretty much eaten garbage for the last two days and I felt horrible. It was mostly my own damn fault for eating crap... I forgot my cooler both days and was reduced to drive though and take out... but todays a new day, so hopefully I can get this moving in the right direction again.

shoulders
Standing Military Press
85 x 10
135 x 5
155 x 5
165 x 5
175 x 2

Kneeling Smith Machine Military Press
135 x 8, 7, 6
(A guy I work with has been telling me how great these are so I figured I'd give 'em a try. My opinion is that they are pretty much the exact opposite of great and I will never do them again)

Seated Dumbell Press
60's x 8, 8, 8

Rear Laterals
30's x 10, 10, 10

Side Laterals
30's x 9, 8, 8

Shrugs
275 x 8, 6, 5

Barbell Curls
95 x 7, 5, 5 + 3 cheats/negatives

Single Arm Preachers (each arm)
30 x 8, 8, 8
(drop)
25 x 6
(drop)
20 x 5
(drop)
15 x 6

Posted by: katt

The workout looked good L... even if you didn't eat good.

As for that,, do you have a grocery store close to go to instead of a drive through? At least you would pick up some sliced turkey, ww bread & veges?

Posted by: lucifuge

Quote:

Originally Posted by katt

The workout looked good L... even if you didn't eat good.

As for that,, do you have a grocery store close to go to instead of a drive through? At least you would pick up some sliced turkey, ww bread & veges?

Thanks Katt, the workout went better than I had expected.
As for the gorcery store,in theory yes, however, the store is on the opposite end of town from my job, and I wouldn't have made it in time...
The good news is I stocked up on groceries today, and I even bought some frozen dinners to keep at work in case I forget the cooler again.

Posted by: the other half

grocery stores are overrated!!!! shit i work in one and i still have a hard time eating healthy. delis and bakerys dont help.

thats some pretty impressive military press. i need to put those back into the workouts. but i will take your advice and not do the kneeling smith mach press.
oh, and congrats on the bicep workouts. gotta love the feeling of being a wimp at the end of the drop set.

Posted by: lucifuge

Quote:

Originally Posted by the other half

grocery stores are overrated!!!! shit i work in one and i still have a hard time eating healthy. delis and bakerys dont help.

thats some pretty impressive military press. i need to put those back into the workouts. but i will take your advice and not do the kneeling smith mach press.
oh, and congrats on the bicep workouts. gotta love the feeling of being a wimp at the end of the drop set.

The last time I got deli turkey, it gave me food poisoning. I haven't had any deli meat in over a year. But, I do like the Grocery store

.

Thanks for the kind words on the military's, I've been focusing on improving that exercise the most here recently and I'm very happy with my current progress.
I threw in the biceps 'cuz you called me on punking out last time lol, and you're right about the drop set on curls... it's somewhat embarrassing when you can't lift the 15 # 'bells.

Posted by: 33sun33

Wow, you are ridiculously strong on the standing militaries!!! Great job man

Posted by: lucifuge

Quote:

Originally Posted by 33sun33

Wow, you are ridiculously strong on the standing militaries!!! Great job man

Thank you my friend, although I don't know about 'ridiculously strong', I thank you for the compliment

Posted by: lucifuge

4/8/08

gotta love leg day...

Deads:
225 x 5
245 x 5
275 x 5
295 x 5
315 x 3 PR ...... damn these were hard

Squats:
225 x 8
245 x 4
245 x 5

Leg Ext:
100 x 12, 12, 12

SLDL:
95 x 8
145 x 8, 8

Leg Curls:
50 x 13
60 x 12
70 x 8

Standing Calf Raises:
225 x 12, 12, 12

went well... I've got the rubber legs again.

Posted by: the other half

rubber legs????? i dont know why.

deads, squats, and sldl=5150!!!!!!

hope that you have hand rails by the toilet.

Posted by: lucifuge

Quote:

Originally Posted by the other half

rubber legs????? i dont know why.

deads, squats, and sldl=5150!!!!!!

hope that you have hand rails by the toilet.

yeah, I'm not looking forward to visiting the throne room!

Posted by: lucifuge

Piss poor display tonight.
I had zero time (babysitter cancelled so I had less than 1/2 an hour to take care of business) and pretty much zero strength.

Low Incline Bench:
135 x 10
225 x 7
245 x 2 dunno what happened...completely failed and damn near dropped it on my chest. praise to the power rack!
225 x 6
135 x 8

Low Incline Dumbell Press:
60's x 8, 8, 8

and that was just about all the time I had.
I probably should have just skipped tonight and picked it up tomorrow, oh well.

Posted by: Gazhole

Dont sweat it, dude. Everybody has a bad session once in a while.

Take comfort in the fact that all your other sessions lately have been total 0wnage

Deadlift PR is looking strong as hell too

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Dont sweat it, dude. Everybody has a bad session once in a while.

Take comfort in the fact that all your other sessions lately have been total 0wnage

Deadlift PR is looking strong as hell too

Thanks for the kind words Gaz.
You're right, I shouldn't let it get to me. There's always next time.
I gotta be honest, the 315 on deads was intimidating as hell!
I think I could have gotten one or two ore reps with it, but I was literally expecting to hurt myself at any moment. It actually made my feet hurt the next day. I'm never deadlifting in my workboots again

Posted by: Archangel

Thought I'd drop in, Your w/o's are excellent my Friend!!! PR's all over the place!!! I hear ya about the smith machine presses, they just about killed my bum shoulder so from here on out its seated DB Millis for me!!! Kudos on the Deads PR too, those are a killer!!! I like Rack Deads myself more, I'm 6'2" and a Conventional Dead just slays me to no end, I put the bars about mid shin level and pull from there, Good Stuff Brother Luc, keep it up!!!

Posted by: lucifuge

4/13/08
Back Width

Chins:
bw x 8
25# x 5, 5

Pull ups:
bw x 5, 5, 4

Wide Grip Pulldowns:
150 x 9, 8, 5, 5

Neutral Close Grip Pulldowns:
100 x 10, 10, 10

Stiff Arm Pressdowns:
50 x 12
60 x 8, 7

EZ Bar Curls:
65 x 12
75 x 9, 7 (negative on last rep)

Hammers:
30's x 8, 8, 7

Pretty good session.
Nothing spectacular, but it felt damned good.

Posted by: lucifuge

Quote:

Originally Posted by Archangel

Thought I'd drop in, Your w/o's are excellent my Friend!!! PR's all over the place!!! I hear ya about the smith machine presses, they just about killed my bum shoulder so from here on out its seated DB Millis for me!!! Kudos on the Deads PR too, those are a killer!!! I like Rack Deads myself more, I'm 6'2" and a Conventional Dead just slays me to no end, I put the bars about mid shin level and pull from there, Good Stuff Brother Luc, keep it up!!!

Welcome Arch!
I love rack pulls!
I do them every other week from just below knee height. Pesonally, I've never been a fan of 'conventional' deads either, but using a trap bar really changed my perspective.

Posted by: lucifuge

4/16/08
Shoulders
Standing Military:
60 x 8
135 x 8
175 x 4 = 1 (rest/pause) WooHoo! PR on reps

155 x 6
135 x 7

Seated Dumbell Military:
60's x 9, 7, 9
- getting the 'bells up on this last set kinda fucked me up a little. I thought I tweaked my lower back a little because I felt a little twinge. I stretched a little bit after the last set and it felt pretty good so I kept going.

Rear Laterals:
30's x 10, 10, 10

Back twinged again, but still not too bad so I decided to drop the weights for the rest of the session.

Side Laterals:
20's x 12, 12, 12

Shrugs:
135 x 10, 10, 13

ok, a pretty good session, however, after I finished my shower and was toweling off, I noticed that my back was no longer the issue. Now my right oblique feels... wrong, I don't really know how to describe it. Kinda like I took a solid punch in the side. It doesn't hurt, but it's definitely not comfortable....
I am not happy about this at all.......

Posted by: lucifuge

Sorry for the lapse in posting, my 15 month old daughter has pneumonia and it's been a stressful few days. However, the upside is that she seems to be through the worst of it now.

lets see, on the 19th I had a half ass leg workout:

Sissy Squats:
BW x 50

Leg Press:
135 x 10, 10, 10

Deads:
225 x 8
275 x 5
315 x 4

just couldn't really get my head into it, so I figured I should just stop.

3/21/08

Low Incline Bench:
135 x 12
225 x 10
245 x 8, 7, 6

Low Incline DB Press:
60's x 10, 8, 8

Skull Crushers:
65 x 12
85 x 11, 8

Pressdowns:
80 x 8, 8, 8

crunches:
12, 12, 12

Posted by: lucifuge

4/23/08

Before I say anything else, I just want to go on record that "Five Billion Dead" by Carnivore is one of the greatest training songs ever.

O.K., moving right along...
Tonight was great!

N.G. Pullups: 90 sec R.I.
7, 7, 7

Rack Pulls:2 min R.I.
245 x 8
275 x 8
295 x 8
315 x 5 Holy Fukkin Back Pump!

Bent Over Rows: 2 min R.I.
(because of the aforementioned back pump, these were more of a 45 degree angle than 90 degree, so in essense I cheated a little bit)
155 x 10
165 x 8
165 x 8 because of the slight cheat, I'm not counting these as PR's

Lawnmowers: 2 min R.I.
60's x 10, 10, 10

Barbell Curls: 2 min R.I.
95 x 5
100 x 5
105 x 3 (drop) 45 x 19 ... wanted a set of 21's, but didn't quite make it

Hammer Curls: 2 min R.I.
40's x 7, 7, 7

Leg Raises:
15, 15, 15

S.D.M.F

Posted by: Gazhole

Nice workout, some big movements in there all at once!

Hows your daughter doing, man?

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Nice workout, some big movements in there all at once!

Hows your daughter doing, man?

The workout felt great, and my daughter's doing a million times better!
She's pretty much over it now, she has a follow up appointment tomorrow and probably another chest x-ray, but she's acting like her normal self again. I can't hear the little rumble in her breathing anymore either.
Thanks for askin' bro.

Posted by: the other half

glad to see all is well with the daughter!

im likin the workouts. i just love the way your back feels after doing the rack pulls.

and lots of bicep work, sweet.

Posted by: lucifuge

Quote:

Originally Posted by the other half

glad to see all is well with the daughter!

im likin the workouts. i just love the way your back feels after doing the rack pulls.

and lots of bicep work, sweet.

Thanks TOH,
and of course there's bicep work, I don't want you callin me out again LOL !

How you likin' the drag curls? I've been considering them, but I've never done them...

Posted by: the other half

ya, they are pretty interesting, they seem to hit a spot in the bicep that you dont normally hit. im only using 50 and 60 pound bb.
i just have a hard time not incorporating my shoulders, even though this exercise is specificly for not using your shoulders. i just like to get that little extra work on the traps, ya know.

Posted by: lucifuge

Thanks for the info, I'm gonna work 'em in sometime in the near future, see if I like 'em

Posted by: Gazhole

Quote:

Originally Posted by lucifuge

I like heavy workouts, such an awesome feeling once you're done!

And no problem, i hate it when kids are sick, lol. Glad she's feeling better!

Posted by: lucifuge

Damned life.... I swear, sometimes it's almost too much.
Yesterday started out normal enough, I got up early and had breakfast with my daughter and we were hanging out watching the Disney channel whil I had some coffee. Nothing too exiciting, just a regular morning. This lasted until about 8:15 A.M. then the phone rings. It's my mother in law... my father in law had a massive stroke and is in the hospital. So we spent 1/2 the day in the ICU waiting room and the other 1/2 in my in-laws living room. The old man is still in a drug induced coma, and his brain is still hemorraging. My wife keeps asking me "he's gonna be ok right?" and I keep lying to her...
Just kinda sucks it all out of ya...
I did some shoulders last night simply for something to do, here's the run down:

Standing MIlitary:
135 x 8
155 x 8, 8, 5

Laterals Tri-Sets (side, rear, front respectively)
20's x 10, 10, 10
20's x 10, 9, 10
15's x 10, 10, 10

Short and not too sweet, the tri-sets were brutal.
Hopefully I'll be a bit more focused later and get some legs in (if I don't end up back at the hospital anyway)
BTW, I watched 'Sweeny Todd' last night, it's actually pretty good despite being a musical.

Posted by: lucifuge

O.K., I'm back.
It's hard for me to believe, but apparently my father-in-law is frikkin immortal.
Friday they broke out the "Do Not Resuscitate" forms and pretty much told us he was a meat sack, then yesterday he's awake, flipping off nurses and complaining about wanting a smoke. I dunno, he's still messed up, as of today, he doesn't remember who my mother in law is and keeps talking about how he's going to live with his ex wife when he leaves the hospital. (they've been divorced about 20 years or so)... so that's a huge frikkin mess.
Anyway, I got back in the gym/garage tonight!
I also started my log of "RESULTS" by At Large Nutrition tonight. It'll be posted in the supplement section momentarily. Anyway, here's tonights results.

4/29/08

Deads:
155 x 5
225 x 8
275 x 8
295 x 8

Squats:
225 x 8
245 x 8
265 x 6

SLDL:
95 x 10
145 x 10
145 x 9

Leg Curls:
50 x 12
75 x 9
75 x 7

Actually felt pretty nauseous by the time I got to the leg curls. I may have taken the 'Results' a little too close to training time, I felt a little bloated throughout the workout.

All in all, a satisfactory session. I'll pick up calf raises later in the week.

Posted by: Gazhole

Deads and Squats look really good, dude

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Deads and Squats look really good, dude

Thank you kind sir!

Posted by: thewicked

sick leg workout! Good lord have mercy!

why not bump those last sets up in weight and fewer reps and work on getting some more strenght as well along with that ridiculous high volume HAHA! You're strong as hell now..i'm curious to see how far you can take it if you try to push it hard for 3-5 reps on the final sets and give your body something heavier to look at!

before you know it you'll be looking back on your log like i used to going... HOLY HELL I DID THAT?!?!

super solid work man...keep it up!

Posted by: lucifuge

Quote:

Originally Posted by thewicked

sick leg workout! Good lord have mercy!

why not bump those last sets up in weight and fewer reps and work on getting some more strenght as well along with that ridiculous high volume HAHA! You're strong as hell now..i'm curious to see how far you can take it if you try to push it hard for 3-5 reps on the final sets and give your body something heavier to look at!

before you know it you'll be looking back on your log like i used to going... HOLY HELL I DID THAT?!?!

super solid work man...keep it up!

To be totally honest, I've always taken it kinda easy on SLDL's because I have an almost irrational fear of hurting my lower back.
As far as the leg curls go, I dunno if it's the bench I have here or what, but it seems virtually impossible for me to lift much heavier and keep my damned hips on the bench...
but, you're right, I need to push harder on my hams.

Posted by: thewicked

Quote:

Originally Posted by lucifuge

proper form and a solid belt will do you wonders. I never pull over 500 without a belt for that same reason. IF you're worried about your lowerback.. just work on building it up! I promise if you train SMART..you'll have zero issues. Build up that lower back and it'll help you be more confident in alot of other exercises.

i just picked up one of these... APT Pro Gear - 13mm X 4" Black w/Gray Stripe Single Prong Powerlifting Weight Lifting Belt and LOVE IT! When I buy something..i watn to buy it once and have it last through the next nuclear holocaust! It's a great price for such an outstanding product. Might be worth looking into to not only give you outstanding core support ..but also PIECE OF MIND! just like you said..if your mind isn't in it..you're going to mind fuck yourself when you could've trained harder.

Posted by: countryboy

Nice Squats!!

Sorry to hear about your fater-in-law.. Hope for the best!

Posted by: lucifuge

4/30/08
Training went well, nothing spectacular, but a good session:

Chest & Tri's:
Low Incline Bench:
135 x 10
225 x 10
245 x 8, 8, 5
Low Incline DB Press:
60's x 10, 10, 9
Skull Crushers:
85 x 10, 9, 6 1/2 (heh, failure)
Press Downs:
80 x 8, 8, 7
Crunches:25, 15

Heh, got all excited and thought I was gonna make some progress, but it ended up being pretty much the same as last week. Ahh well, felt great though.

Posted by: lucifuge

Quote:

Originally Posted by countryboy

Nice Squats!!

Sorry to hear about your fater-in-law.. Hope for the best!

Hey, thanks bro.
The old man's a frikkin mess.
Yesterday they determined that he has a collapsed lung, they're not sure as to why yet. However, the severity of the situation is starting to get through to him. He's pretty much stopped acting like an asshole to Sandy (mother-in-law) and keeps holding her hand asking her to not leave him alone.
It's pretty fukkin sad.
It's also pretty damned awkward, I don't really do too well with emotion and sympathy type stuff... but I'm doing my best to not make an ass out of myself.

Posted by: countryboy

Quote:

Originally Posted by lucifuge

Very tough times....

I have lost my father while he was young. My mom has now been diagnosed with COPD... on oxygen 24 x 7.

Hang on to those you have while you can.

Regarding being awkward > Sometimes you do not need to say anything. Just the fact that you can be there at times does wonders...

Good Luck, GOD bless.

Posted by: lucifuge

5/2/08

A nice torture session tonight.

Chins:
8, 8, 8

Wide Grip Pulldowns:
80 x 10
180 x 4, 5, 5, 4

Neutral Grip Pulldowns:
80 x 15
(drop)
65 x 15
(drop)
50 x 15

Stiff Arm Pulldowns:
50 x 12
55 x 10
60 x 8

EZ Bar Curls:
85 x 9
95 x 6 (neg)
95 x 5 (neg)

Single Arm Preachers:
40's x 5, 5, 5
(drop)
30's x 5
(drop)
20's x 7
(drop)
15's x 8

Pretty good session, and alot of fun too... probably a direct result of training to old Motorhead songs.

Posted by: lucifuge

Quote:

Originally Posted by countryboy

Damn bro, sorry to hear about your mom.
I was 21 when I lost my parents (mom from cancer, she died on frikkin Valentine's day, and my dad about six months later pretty much just from being old)
so unfortunately I know where you're coming from.
Stay strong bro, good luck to you.

Posted by: lucifuge

5/4/08

Shoulders
Standing Military Press:
95 x 12
135 x 10
155 x 8, 8, 6

Seated Dumbell Military:
60's x 10, 9, 6

Rear Laterals:
30's x 8, 9, 8

Side Laterals:
30's x 8, 8, 8

Smith Machine Shrugs:
225 x 8, 8, 8

Good Times!

Posted by: nadirmg

just stopping in to check out your journal.
you've got some pretty solid w/o's in here, man.
what's your weight/height?

Posted by: lucifuge

Quote:

Originally Posted by nadirmg

just stopping in to check out your journal.
you've got some pretty solid w/o's in here, man.
what's your weight/height?

Heh, thanks man.
I'm 5'10" and currently a tubby 217 lbs. (19% bf)
I keep telling myself I'm gonna start a cut, but then decide I'd rather have a slice of pizza instead

Posted by: countryboy

MMMmmmm pizza... Had it last week, and it set me back some.. Oh well, that is life!

Nice job on the workouts...

Thanks about my mom, etc. Sounds like you know where I've been..

have a great day!

Posted by: lucifuge

5/5/08
legs
Deads:
225 x 5
275 x 5
295 x 5
315 x 5
320 x 5 PR

Squats:
225 x 8
265 x 7
265 x 7
SLDL:
135 x 10
185 x 8
205 x 7
thanks to some friendly advice by thewicked, I'm pushing a little harder on hams now...
Leg Curls:
90 x 8
135 x 2 (hmmm, got a little too ambitious here)
115 x 4
Smith Calf Raises:
225 x 12
245 x 21
265 x 8
All I can say is, damn, great session.

S.D.M.F.

Posted by: the other half

looking good there big guy.
boy you are just getting called out left and right.
well as they say what doesnt kill ya just makes you stronger. dont know if i really believe that all the time.

best of luck with your situation.
hope your having fun with your daughter.

Posted by: lucifuge

Quote:

Originally Posted by the other half

looking good there big guy.
boy you are just getting called out left and right.
well as they say what doesnt kill ya just makes you stronger. dont know if i really believe that all the time.

best of luck with your situation.
hope your having fun with your daughter.

I'm getting called out because you guys are like my surrogate training partners. I haven't had anyone to push me in a while... it's kinda nice.
I'm not too sure about the not killing/stronger adage either. Another good one from my old football coach was "Pain is a sign of weakness leaving the body!".... wow, that guy was a piece of work

As for having fun with my daughter,

Today was her first real experience with dandelions! She wasn't too sure about them...
(damn, I think I need to rake my lawn)

Posted by: nadirmg

Quote:

Originally Posted by lucifuge

Heh, thanks man.
I'm 5'10" and currently a tubby 217 lbs. (19% bf)
I keep telling myself I'm gonna start a cut, but then decide I'd rather have a slice of pizza instead

lol i had papa john's last weekend

pizza is hard to give up. if i'm not careful it always turns into a weekly indulgence

Posted by: countryboy

Beautiful girl you have there..!

Posted by: lucifuge

Quote:

Originally Posted by countryboy

Beautiful girl you have there..!

Hey thanks CB!
I sure think she's a cutie!

Posted by: lucifuge

5/6/08
This may be a bit premature, but I'm gonna go on record as saying that "Results" kicks ass.
My numbers went up again last night, significantly on the inclines.

Low Incline Press:
225 x 5
235 x 5
245 x 5
255 x 5 PR

265 x 4 PR

yeah, that's 2 back to back pr's

Low Incline DB Press:
60's x 10, 10, 10
increase in reps

Skull Crushers:
85 x 10
95 x 8
95 x 7
increase in weight

Rope Pressdowns:
60 x 12
80 x 12, 10

Overall, a VERY good session.

S.D.M.F

Posted by: the other half

well i wont repeat what i said on your other site.

you have to love the pure innocience(sp) when they are that age.
and then one day they are a 16 year old. which in my case has sucked cause we have her half of every week, so i have missed out on alot of her life.
but we are pretty good buds, she likes the outdoors-hunting,fishing,riding motorcycles and 4 wheelers, and camping.

Posted by: lucifuge

Quote:

Originally Posted by the other half

well i wont repeat what i said on your other site.

you have to love the pure innocence(sp fixed) when they are that age.
and then one day they are a 16 year old. which in my case has sucked cause we have her half of every week, so i have missed out on alot of her life.
but we are pretty good buds, she likes the outdoors-hunting,fishing,riding motorcycles and 4 wheelers, and camping.

DAmn, I dunno how I'd deal with not seeing Alli everyday...
It's good that your daughter's into stuff you guys can do together.
Personally I'm terrified of the teenage years because I'm convinced that she's gonna hate me. But, such is life.
I'm glad to hear you're still so close with your daughter.
My brother had a marriage end badly when his daughter was still a baby,the ex moved out of state with the baby and essentially dissapeared. He finally managed to find her and reconnect with her last year. She's grown and married already... that was pretty screwed up.

Posted by: lucifuge

5/8/08
Neutral Grip Chins:
BW x 8, 8, 6
Rack Pulls:
245 x 5
275 x 5
315 x 5
325 x 4 PR

Bent Over Rows:
155 10
165 x 10, 10 PR

(no cheating this time, so I'll count 'em)
Dumbell Rows:
70's x 8, 8, 8
Standing Barbell Curls:
95 x 6
100 x 5, 4
(dropped down to 45 lbs for a set of 21's)
Hammer curls:
40's x 7, 7, 7
drop set:
30's x 4,
25's x 4,
20's x 4,
15's x 4
Session went very well again.
I gotta admit, I'm starting to wonder what's in this stuff.

S.D.M.F.

Posted by: lucifuge

5/10/08
Shoulders:
Standing Military Press:
105 x 8
145 x 6
165 x 6
175 x 5, 4 PR on reps

Seated Dumbell Press:
70's x 10, 9, 7
Rear Laterals:
30's x 10, 10, 10
Side Laterals:
30's x 10, 10, 10
Barbell Shrugs:
235 x 10, 10, 10

S.D.M.F.

Posted by: lucifuge

5/12/08[/b]

Not alot of time tonight, so I just stuck with the big three.

Deads:
225 x 8
295 x 8
345 x 3 PR

Squats:
275 x 3, 3, 3

SLDL:
225 x 5
235 x 5
245 x 5 PR

one of the most intimidating lifts I've ever done

All in all, a good time.
I was really tempted to try for some singles on deads, but decided against it.

S.D.M.F.

Posted by: lucifuge

5/14/08

Low Incline Bench:
135 x 8
225 x 8
245 x 8
265 x 6, 3 rep increase

Low Incline Dumbell Bench:
70's x 9, 8, 8

Skull Crushers:
95 x 8
100 x 8, 7 PR

Rope Pressdowns:
100 x 3 technically another PR, but a bit ambitious. I barely got the 3 reps
85 x 8, 8

Crunches:
20, 15, 14

Progress across the board tonight.

S.D.M.F.

Posted by: the other half

every time i read your journal its like deja vu!!!!! how weird is that.

Posted by: lucifuge

spooky, and that is by design.....

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

5/8/08
Neutral Grip Chins:
BW x 8, 8, 6
Rack Pulls:
245 x 5
275 x 5
315 x 5
325 x 4 PR

Bent Over Rows:
155 10
165 x 10, 10 PR

S.D.M.F.

What stuff are you taking? Your making lot of good progress.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

What stuff are you taking? Your making lot of good progress.

'Results' from At Large Nutrition

Posted by: lucifuge

Mixed it up tonight and had a pretty decent session.
I honestly think it should have and would have been better, except for the fact that I may have hurt my shoulder.
After my second set of pullups I dropped my iPod, as I reached to grab it, I got a slight twinge between my shoulder blades, right about here... on the left side

it did not hurt during lifts, but in between sets it kept getting tighter and tighter, so I kept trying to stretch it out and finished my workout.
Hoping it's nothing to be too concerned about...

5/16/08

Pull Ups:
BW x 8, 8, 8

W.G. Pulldowns:
85 x 20
185 x 5, 5, 5, 5

Reverse Grip Pull Downs:
185 x 5
135 x 8, 8

Dumbell Pullovers:
70 x 10, 8, 8

Preacher Curls:
115 x 3 PR

wow, that's heavy. almost tipped my bench LOL!
85 x 8, 7 much more manageable

Alt Dumbell Curls:
30's x8, 8, 6
(drop)
25's x 6
(drop)
20's x 4

S.D.M.F.

Posted by: lucifuge

5/18/08

Switched it up a bit today.

Shoulders:
Standing Military Press:
135 x 10
155 x 8
175 x 5, 3
(drop)
135 x 5

Arnold Presses: forgot how much I liked these
40's x 10, 10, 8

Rear Delt Rows:
85 x 15
115 x 10, 8 + 2 rest/pause

Side Laterals:
30's x 10
40's x 6, 6

'45 degree' shrugs:
115 x 12, 12, 12

nothing spectacular, felt great though. I'll stick with this for a while.Best of all, no 'twinges' from my left shoulder/trap area. Woohoo!

Posted by: the other half

ooohhh, the multi uses of a backscratcher!!!!!!

tough workout, i have to start hitting the standing presses harder, we are doing 5x5 with a 30 sec r/p on them right now and im only doing 100 bb.

but the arnolds are such a good movement. i really like those also.

and the preachers, wow.

Posted by: lucifuge

5/20/08

Dead Lifts:
225 x 5
315 x 6
350 x 5 PR

Swapped out squats 'cuz after the deads my legs were already shaky and I figured I'd mix it up a bit.
Leg Ext.:
90 x 12
135 x 10
180 x 8 technically another PR, even though I hardly ever do these... I guess it counts.

SLDL:
225 x 8
245 x 5, 5 increased reps

Leg Curls:
70 x 12
90 x 8, 7

Seated Calf Raises: (10 second rest intervals)
115 x 25, 10, 10, 10 = 55 total.

wow, those calf raises were a whole new kind of torture. The reps were tough enough on their own, but coupled with the fact that I just had the bar resting across my knees adds in a whole new angle of fun.
I gotta make a pad for this...

S.D.M.F.

Posted by: lucifuge

Quote:

Originally Posted by the other half

ooohhh, the multi uses of a backscratcher!!!!!!

LOL!
Yeah, the backscratcher really is a multipurpose tool.

tough workout, i have to start hitting the standing presses harder, we are doing 5x5 with a 30 sec r/p on them right now and im only doing 100 bb.

As for 5x5 with 30 sec R.I's, that's pretty serious. Sounds like you're hitting it pretty damned hard to me.

but the arnolds are such a good movement. i really like those also.

I think I'm gonna keep 'em in the routine for awhile.
and the preachers, wow.

I wasn't kidding about the bench. I don't have a standard preacher bench, just the regular bench with a preacher attachment, and when I racked the weight after the third rep (well, I say racked, it was more like dropped really...) the whole frikkin bench came off the ground. Scared the shit outta me. Next time I'll have to put some plates on the other end.

Posted by: JailHouse

Ya those preachers are mighty! Does your back still hurt?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Ya those preachers are mighty! Does your back still hurt?

haha, yeah, maybe a bit too mighty... thanks though...
my back doesn't really hurt anymore, just kinda tight.
I'm shooting at finishing my log for ALN and then I'm gonna take a week or so off.

Posted by: Mista

Do you do much heavy leg pressing? They work my quads real well.

Posted by: lucifuge

Quote:

Originally Posted by Mista

Do you do much heavy leg pressing? They work my quads real well.

not anymore.
I don't have a leg press, but I used to do them by lying on the floor in my smith. It worked pretty well, but it got to the point where it hurt my feet like you wouldn't believe.

Posted by: lucifuge

5/22/08

Low Incline Bench:
135 x 10
225 x 10
265 x 7, 4, 4 increased reps

Low Incline Dumbell Press:
70's x 10, 10, 9 increased reps

Skull Crushers:
115 x 5, 5, 5 PR

felt like the knurling on the bar was going to shred my fingers for some reason

Straight Bar Pressdowns:
50 x 15
(10 sec)
10
(15 sec)
10
(20 sec)
9 ouch.

Good stuff!

S.D.M.F.

Posted by: lucifuge

5/25/08
back
neutral grip chins:
BW x 4, 4, 4

Rack Pulls:
315 x 3 incredibly heavy for some reason
225 x 10, 10, 10 (no pause between reps)

Bent Over Rows:
165 x 10, 10, 10

Dumbell Rows:
70's x 10, 10, 9

Barbell Curls:
95 x 5, 5
65 x 10, 10

Hammer Curls:
40's x 5, 6, 6

Paid the price of a holiday weekend on this one.
Ah well, the burgers, beer, and brats were worth it!

Posted by: thewicked

looking SOLID luci! Feeling better after the weekend's shenanigans I see?! HAHA

I happened to indulge in some of the holiday spirit myself this weekend.. and had to snap myself out of it in the gym. I'm glad I don't play like I used to outside the gym nowadays that's for sure.

Posted by: lucifuge

5/27/08
Tonight essentially sucked. I couldn't get my head into the game 'cuz my father in law took a severe turn for the worse and some other crap on my mind.
Standing Military:
135 x 8
165 x 8
175 x 5
185 x 1 PR

completely failed on the 2nd rep, and apparently I had stepped too far out of my power rack because I missed the safety pins completely. So, not only did I manage to drop 185 lbs, I managed to fuck my shins up nicely

I get all the good stuff !!!

Anyway....

Arnolds:
40's x 12, 12, 10
Rear Delt Rows:
115 x 12, 12, 10

Side Laterals:
40's x 6, 6

Posted by: Mista

Ouch!

Posted by: lucifuge

Quote:

Originally Posted by thewicked

looking SOLID luci! Feeling better after the weekend's shenanigans I see?! HAHA

I happened to indulge in some of the holiday spirit myself this weekend.. and had to snap myself out of it in the gym. I'm glad I don't play like I used to outside the gym nowadays that's for sure.

Yeah, I felt better for about 18 hours or so, then shit got dark again....
anyway, thanks bro
and we can't play like that anymore, we aren't 21. Hang overs hang on now... at least for me anyway.

Posted by: lucifuge

Quote:

Originally Posted by Mista

Ouch!

yeah, it burns like hell

Posted by: the other half

sorry to hear about the personal probs. but at least you know that going and lifting weights is a great way to clear the mind for awhile, and i know that the little scratch on the shin will be a constant reminder of losing your focus.

regardless. still a good looking workout. props to you.

Posted by: JailHouse

Your shins look like mine do after deadlifting. 185 military press is awesome, keep it up.

Posted by: lucifuge

Quote:

Originally Posted by the other half

sorry to hear about the personal probs. but at least you know that going and lifting weights is a great way to clear the mind for awhile, and i know that the little scratch on the shin will be a constant reminder of losing your focus.

regardless. still a good looking workout. props to you.

Hah, I hear ya, I've used weights as my personal form of therapy for years. 'normal' people can never seem to understand that, but the shin's no big deal, just another scar. Still can't believe I missed the pins though. Some days, being retarded just doesn't pay...

Quote:

Originally Posted by JailHouse

Your shins look like mine do after deadlifting. 185 military press is awesome, keep it up.

Thanks JH!
The 185 would have been much more awesome if I hadn't dropped the bastard!

Posted by: lucifuge

5/29/08
once again, I couldn't seem to really get myself into it.
SO I cut the workout in half and focused mainly on quads this week.

Deads:
225 x 8
315 x 7
365 x 3 Woo Hoo! PR

Squats:
275 x 8, 6, 5

Leg Extensions:
115 x 24 one set to 'failure'

SLDL:
225 x 7

That was it.
I dunno, I think I'm burning out a little. I gotta hit the reset button before I get completely bored with my routine.

Ah well, it was a short session, but felt damned effective.

Posted by: lucifuge

5/30/08
Did things a little different tonight.
Low Incline Bench:
135 x 12
225 x 8
275 x 4 + 1 (r/p) PR

285 x 2 PR

225 x 6, 6
Pec Deck:
100 x 15
120 x 13
130 x 11
Overhead Extensions:
3 sets 40 x 8 each arm
Rope Pressdowns:
60 x 13 (r/p) 10 (r/p) 8

S.D.M.F.

Posted by: danny81

ur pretty strong for an old guy. jk lol. ur fucking strong as hell. 175 over head press thats fucking crazy bro. i thought i was getting strong doing 125x8 lol.

Posted by: lucifuge

Quote:

Originally Posted by danny81

ur pretty strong for an old guy. jk lol. ur fucking strong as hell. 175 over head press thats fucking crazy bro. i thought i was getting strong doing 125x8 lol.

Thanks Danny, and you were right the first time, I am an old guy... but thanks anyway.
BTW, 125 at 17 years old is a pretty solid weight. Good work.

Posted by: danny81

thanks that 285 incline bench is crazy to., i didnt even notice that until recently.

Posted by: lucifuge

Well, I got a little busy at work tonight, and as a result I completely missed my pre-workout feeding, so I was starving when I walked into the garage tonight.
I took it a little easy compared to the last few weeks. Felt good too.

6/2/08
Pullups: (neutral, wide, reverse grip - respectively)
BW x 8, 7, 7

W.G. Pulldowns:
150 x 8, 8, 8

N.G. Pulldowns:
150 x 8, 7, 5

Single Arm Preachers:
40's x 8, 6, 6

Posted by: lucifuge

Quote:

Originally Posted by danny81

thanks that 285 incline bench is crazy to., i didnt even notice that until recently.

That's probably because it never happened until recently

Thanks

Posted by: danny81

lol np

Posted by: lucifuge

Hey, hey, hey!
Been kinda slacking a bit on my training... I had planned on taking a week or so off, but I can't seem to reconcile myself to it, so I'm just taking an extra off day here and there.
Trained shoulders last night and had a great session.

Standing Military:
135 x 10
165 x 7
185 x 5, 2 ...significant improvement from last week... and I didn't even drop it this time!

135 x 6

Arnolds:
40's x 11, 10, 10

Rear Delt Rows:
135 x 8, 9, 8

Laterals:
40's x 6, 6, 6

Shrugs:
225 x 10
275 x 8, 8

I will be pressing 200+ overhead by the end of the year.

S.D.M.F.

Posted by: JailHouse

NICE JOB! If your repping 185 now you should be about to press 2 plates by the end of the year IMO.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

NICE JOB! If your repping 185 now you should be about to press 2 plates by the end of the year IMO.

Thanks JH. It felt awesome... hopefully you're right, 225 OH would rock.May have hit a snag though...

trained before work today just for the hell of it.
it was going great, and I mean great. right up until my lower back decided that it'd had enough and said 'fuck you Phil'.
Here's the breakdown:

Deadlifts:
275 x 8
325 x 5
375 x 1 Boosh! PR

Squats:
225 x 10
275 x 10
325 x 3 Boosh! another PR

SLDL :
185 x 8, 8, 4 my lower back literally 'popped' like someone cracking a knuckle and it felt like a midget stabbed me.
The really, really irritating thing about this is that I knew it was coming. I knew I'd been pushing hard for too long and I needed to take a break, but I just had to keep pushing. I tell ya, some times being retarded just doesn't pay... anyway... looks like I'll be getting my time off now.

It doesn't feel too bad... ok, that's not true, it feels miserable. However, it doesn't feel too serious. I should be back in the gym in two weeks at the most. (hoping)

Posted by: JailHouse

Sorry to hear that big L. Hopefully it was just your back saying OH SHIT and nothing serious.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Sorry to hear that big L. Hopefully it was just your back saying OH SHIT and nothing serious.

That's certainly what I'm hoping.
thanks buddy

Posted by: Mista

Sucks to hear about your back! Take care.

Posted by: lucifuge

Quote:

Originally Posted by Mista

Sucks to hear about your back! Take care.

thanks bro
my back feels about a million times better now... I was gonna jump back in the gym last weekend, but my wife talked me into taking another week off...

Posted by: lucifuge

Woo Hoo!
Been a while, but I'm back.
Trained Sunday & Tuesday... took it relatively easy on my back last night.
No pain, so I'm pretty damned happy about that.

Sunday 6/22/08

Low Incline Bench:
135 x 10
225 x 10
275 x 5
185 x 14
135 x 12

Dumbell Bench:
70's x 6, 8, 8

Overhead Extension (2 hands):
60 x 15, 15, 12

Rope Pressdowns:
50 12, 12, 10

----------------------------------------------------------------

Tuesday 6/24/08

Weighted Chins:
BW + 10 x 10, 7, 7

Bent Over Rows:
135 x 12, 12, 12

Dumbell Rows:
70's x 8, 8, 8

Preacher Curls: (not counting bar weight on these, 'cuz I dunno what it is)
60 x 15
80 x 8
90 x 5

Hammer Curls:40's x 7, 7, 7

It's good to be back

Posted by: lucifuge

weel, it's seeming to be very difficult to get back on my normal training schedule... really gonna try and focus on that this week... anyway:
6/26/08
shoulders:
Standing Military:
135 x 10
155 x 10
185 x 4

Seated Military:
135 x 10
145 x 10
95 x 20

Rear Laterals:
25's x 10
30's x 10
40's x 9

Side Laterals:
40's x 6
30's x 8
25's x 10 (negative on last)

Barbell Shrugs:
185 x 10
275 x 10
325 x 6

Hoping to get a leg session in this afternoon/evening...

Posted by: lucifuge

6/29/08

Legs

Squats:
135 x 10
225 x10
275 x 10
325 x 4

one more than last time

Leg Extensions:
135 x 12, 12, 12

SLDL:
135 x 10
185 x 10, 8 (super slow and strict... with no pain, WooHoo!)

Leg Curls:
90 x 10
100 x 8, 6
(drop)
45 x 15 ...ouch

Standing Calf Raises:
225 x 12, 12, 12

Mixed it up a bit... left out deads this week... might rotate them out for a while and focus on squatting.

S.D.M.F.

Posted by: lucifuge

6/30/08

Chest & Tri's:

Low Incline Bench:
135 x 15
225 x 10
245 x 8
275 x 4, 3

Flat Dumbell Press:
80's x 12, 7, 6

Skull Crushers:
50 x 15
70 x 12
90 x 6

Rope Pressdowns:
70 x 7, 8, 8

good times, good times

Posted by: lucifuge

hmmm, everything is gone?!?!?!?

Posted by: lucifuge

Hmmm, just realized I forgot to post my back & bi session from the 3rd....

7/3/08
Neutral Grip Pullups:
BW x 8
BW+10 x 6, 6

Wide Grip Pulldowns:
150 x 10
170 x 7, 7

Stiff Arm Pulldowns:
50 x 13
70 x 7, 8

Barbell Curls:
95 x 8, 6, 5

Single Arm Preachers:
40's x 5, 5, 5

--------------------------------------------------------------

7/7/08
Shoulders:

Standing Military:
95 x 10
145 x 8
165 x 8
175 x 5, 5

Arnold Presses:
60's x 5, 5, 4 wow, these were tough PR

Face Pulls:
50 x 10, 10, 12 ripped the covering off the cable somehow... gotta find a replacement.... bummer

Side Laterals:
40's x 8, 8, 7

Barbell Shrugs:
235 x 10
325 x 6
235 x 9

S.D.M.F.

Posted by: lucifuge

7/8/08

Squats:
135 x 10
225 x 10
275 x 10
325 x 7 WooHoo! Rep Increase

Leg Extensions:
135 x 12, 12, 12

Romanians:
185 x 10
205 x 10, 9

Leg Curls:
90 x 11, 9, 6

Calf Raises:
225 x 12
245 x 12
265 x 12

S.D.M.F.

Posted by: lucifuge

7/10/08

Low Incline Bench:
135 x 10
225 x 6
275 x 5
295 x 3 PR

205 x 10

Flat Flyes:
40's x 12
45's x 8, 8 honestly could have used more weight, but had a lovely pinching feeling in my right elbow throughout the sets... so I played it safe

Dips:
BW x 12
+25 x 10
+ 45 x 6 PR (I think, I can't remember for certain)

Rope Pressdowns:
50 x 12
70 x 10
90 x 6

good times

S.D.M.F.

Posted by: JailHouse

your squats are moving up fast. are you getting free sups from that company in your sig?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

your squats are moving up fast. are you getting free sups from that company in your sig?

Good to hear from ya JH !
Yeah, squats are coming along nicely... my 'training partner' made mention of that the other night.
Personally, I think I was killing the squats with the deads... I'm still undecided about how to rotate the deads back into my routine.

As for free supps, I haven't recieved any yet, but from my understanding I believe that I will.

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

Is your spotter new to lifting? I think its prolly better not to mix squats and deads together all the time.
free sups would be nice as hell, how did you link up with that site?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Is your spotter new to lifting? I think its prolly better not to mix squats and deads together all the time.
free sups would be nice as hell, how did you link up with that site?

He's not really my spotter, he's my best friend. He used to train with me all the time years ago, he pretty much stopped training for about two years and now is planning on getting back into it (he just joined here last night, bugg777). Unfortunately, we have essentially opposite schedules, so we only train together about one day a week. But, at least he's getting back into it.

As for LG Sciences, I linked up with them right here on IM. I'm the company rep for them on this forum. I think it's great, I've been using legal gear products for years now, so I'm more than happy to promote their stuff

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

Good deal. I wish I had a partner to train with, all my friends are to lazy to lift.
Whats legal gear?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Good deal. I wish I had a partner to train with, all my friends are to lazy to lift.
Whats legal gear?

Actually, I guess it's no longer called 'legal gear', now it's LG Sciences.
They're a supplement company,
here check it out:

Discount bodybuilding supplements from BSN and other leading brands on sbmuscle.com

Posted by: lucifuge

7/11/08

Weighted Chins:
BW x 8
+25 x 5, 6

Rack Pulls:
225 x 8
275 x 7
325 x 5
345 x 4
365 x 3 PR

Dumbell Rows:
80's x 8, 8, 7

Standing Barbell Curls:
95 x 5, 5, 4

Hammer Curls:
40's x 8, 7, 6

S.D.M.F.

Posted by: lucifuge

7/15/08

Standing Military:
95 x 8
135 x 6
185 x 5, 5, 4 Rep PR

Arnolds:
45 x 8, 7, 7

Rear Laterals:
30's x 10, 10, 10

Side Laterals Drop Set:
40's x 8
30's x 8
20's x 8

good times, good times...

S.D.M.F.

Posted by: lucifuge

had no time for training yesterday, so I just did a 5 x 5 of squats.

135 x 5
225 x 5
275 x 5
325 x 5
345 x 5 PR woo hoo!

Posted by: lucifuge

7/21/08

limited on time again... entire session lasted less than a half hour.
dropped tricep extensions this week,
everything else went well though.

low incline bench:
135 x 5
225 x 5
275 x 5
295 x 3
300 x 2 PR

flat flyes:
45's x 10, 10, 8 rep increase

Dips:
+45 x 8, 6, 7 rep increase

S.D.M.F.

Posted by: lucifuge

you know the ones. You get in the gym and you grab some weight and it just feels so fukkin heavy...... You pretty much know it's gonna suck.

BW pullups (warm up)
10

Bent Over Rows:
135 x 10
155 x 10
185 x 8 PR
195 x 6 PR ..it was all down hill from here

Wide Grip Pulldowns:
150 x 8, 8, 7

Seated Cable Rows:
150 x 8, 8

kinda felt like I wanted to vomit at this point, so I said hell with it and called it a night

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

you know the ones. You get in the gym and you grab some weight and it just feels so fukkin heavy...... You pretty much know it's gonna suck.
BW pullups (warm up)
10

Bent Over Rows:
135 x 10
155 x 10
185 x 8 PR
195 x 6 PR ..it was all down hill from here

Wide Grip Pulldowns:
150 x 8, 8, 7

Seated Cable Rows:
150 x 8, 8

kinda felt like I wanted to vomit at this point, so I said hell with it and called it a night

I think we all know that feeling. But on the bright side you got two nice prs.

Posted by: lucifuge

7/25/08

Standing Military:
135 x 6
175 x 5
185 x 5
190 x 4 PR
200 x 3 P fukkin R .... oh yeah, that feels good

95 x 10

Arnold Presses:
45's x 8, 8, 7

Rear Laterals:
20's x 12, 12
25's x 12

Side Laterals:
25's x 10, 10, 10

good good stuff tonight.
I'm actually kinda surprised... I sat at work bored as hell all damned night and literally did not feel like doing a damned thing when I got home...
damn, sometimes I love this shit

S.D.M.F.

Posted by: lucifuge

7/28/08

mixed it up a bit last night.
I was halfway through my regular warmup for squats when I decided to go with front squats for a change.
It’s probably been two years since I’ve done a set of front squats… I had forgotten how truly miserable and uncomfortable they are… but overall a good session.

Back Squats:
95 x 12

Front Squats:
95 x 10
135 x 10
185 x 5 – bar shifted and became rather painful
185 x 8

Pull Throughs:
50 x 10, 10, 10 never done these before, considerably more difficult than I had expected

Leg Ext. & Leg Curl super sets:
90 x 10/10
90 x 10/9
90 x 10/8

Standing Calf Raises:
225 x 12
275 x 10, 8

Pretty good stuff, I even felt like I wanted to puke a little towards the end.

S.D.M.F.

Posted by: JailHouse

Good stuff goin on in here. Your almost at ur 225 ohp goal. pull throughs are deceiving, they look a lot easier than they are.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Good stuff goin on in here. Your almost at ur 225 ohp goal. pull throughs are deceiving, they look a lot easier than they are.

Yeah, I'm getting closer to the 225...
and hell yeah, pull throughs are no joke. I originally had 150 on the pulley from my last rowing session, I figured it'd be a good weight for the pullthroughs until I grabbed it and it wouldn't move, lol!

Posted by: lucifuge

7/30/08

mixed it up a bit again.... went for higher reps with shorter rest intervals... it didn't work out quite as well as I had hoped, but it still felt pretty good.

Low Incline Bench:
135 x 10
225 x10
255 x 10, 6, 6

Flat Dumbell Press:
65's x 10, 9, 8

Decline Flyes:
25's x 12, 10, 10

Posted by: JailHouse

That is a powerful incline bench, I can tell it took a lot out of you if you went from 10 reps to 6 lol. Thats what I hate about high reps.

Posted by: lucifuge

moving right along with my oddball training sessions...
once again went for higher reps with little to no rest intervals (the longest couldn't have been much over a minute).
Tonight semed much more productive than the last one though.

W.G. Pulldowns:
50 x 15
100 x 5
150 x 10
170 x 6

R.G. Pulldowns:
170 x 5
150 x 9
100 x 12
50 x 15 my lats were on fire at this point

Seated Cable Rows:
100 x 12
150 x 10, 9
100 x 12

Hammers:
40's x 10, 8, 7

I know it's borderline masochistic to say this, but this actually was a lot of fun.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

That is a powerful incline bench, I can tell it took a lot out of you if you went from 10 reps to 6 lol. Thats what I hate about high reps.

Thanks JH!
Yeah, it did kinda kick my ass after that 3rd set...
I can never seem to guage the weight for the higher rep sessions... since I got 300 for 2 last week, I figured 85% of that would be a decent number... guess I should've went with 75% instead.
Ah well... there's always next time

Posted by: lucifuge

I worked outside all day yesterday... mowing, hauling dirt, pulling weeds, yadda yadda yadda....

Here's the strange part, after I was finished and had taken a shower and was relaxing on the couch, my right knee started to have a dull throb.
I didn't think too much of it, but this morning when I got out of bed, the wondeful sensation is still there....

it's odd because I don't remember doing anything to my knee, and I like to think I would have noticed something like that

I'll give a few days, if it doesn't get better I figure I'll have to go to the doc....dammit.

I hate doctors...

Posted by: lucifuge

8/4/08

Standing Military:
135 x 5
175 x 5
195 x 5
200 x 4 woohoo, rep increase
135 x 11 failure

Arnolds:
40's x 10, 9, 8

Rear Laterals:
25's x 12
30's x 9, 9

Side Laterals:
25's x 10, 10, 8

Shrugs:
275 x 8, 5

Posted by: JailHouse

Nice job on the OHP. Hows the knee feeling now?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Nice job on the OHP. Hows the knee feeling now?

thanks, it still fukkin hurts.... I'm giving it until the end of next week, if it's no better, I'll make an appointment.

Posted by: lucifuge

Hmm, I've been a little lax about posting in here....
here's the last two sessions:

8/9/08

Low Incline Bench:
bar x 15
135 x 15
225 x 12
255 x 9, 6

Dumbell Press:
65's x 5, 10
40's x 12 (don't remember why I dropped the weight)

Pec Deck:
100 x 10, 10, 10

Dips:
BW x 15
+45 x 9, 7

Skull Crushers:
50 x 12, 11, 11

----------------------------

8/11/08

BW Pullups (warmup)
10

Bent Over Rows:
135 x 12
185 x 10
205 x 8 PR

Close Grip Pulldowns:
100 x 12, 12, 12

Lawnmowers:
65's x 6, 7, 7

EZ Bar Curls:
50 x 12, 11, 9

Haven't really been able to get into it lately... just kinda half assing the sessions. I'm planning on getting real serious again here soon.

On the upside, my knee has been feeling better for a couple days, so I'm hitting legs tonight. Maybe I'll try and push it... depends on how the knee feels in the hole.

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