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S.d.m.f.

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Posted by: lucifuge

8/13/08

Squats:
135 x 10
225 x 10
275 x 10, 8

Single Leg Extensions:
(back to back, no rest sets)
3 sets each leg
50 x 12

Pull Throughs:
50 x 12, 12

Dunno why, still couldn't really get into it.
I think I may be getting a little stressed out over some other shit...
ah well, at least the knee felt pretty good

Posted by: JailHouse

Those are some damn good squats and bent rows.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Those are some damn good squats and bent rows.

Hey thanks buddy.
Squats felt good.

On the upside, I think I just figured out what the hell my problem has been here recently.
I was just back in the shipping dept. at my work and for the hell of it I jumped on the big scale for a weigh in.
I came in at 217... not too bad except Monday I weighed in at 224!

So, I just finished eating my 5th meal of the day and I was curious, so I jumped on fitday and after 5 meals I've only consumed 1350 calories! that's just about half of my daily target!

no fukkin wonder I've been feeling like total shit...

Posted by: lucifuge

got my calories back up yesterday and I feel soooooooo much better.
trained this morning and it felt good.... almost added some extra stuff in just for the hell of it.
Probably would have if I didn't have time constraints.

Standing Military:
BAR x 10
135 x 10
165 x 8, 8, 7

Arnolds:
65's x 1 yeah, that's ambitious
40's x 8, 8, 8

Seated Face Pulls:
50 x 15
60 x 12, 12

Vertical Rows:
45 x 10
55 x 10
65 x 10

Now I'm off to my sister-in-laws surprise birthday party
lots of tasty bad food and cake
.................................................. ...............................mmmmmmmm, cake

Posted by: lucifuge

Don't really know why, but I let my buddy talk me into training arms today....
kinda weird since I haven't had an 'arm day' in while, but it was kinda fun.

SkullCrushers:
45 x 12
65 x 12
85 x12
95 x 10
105 x 8

Barbell Curl:
45 x 12
65 x 12
85 x 10
95 x 6, 5

Rope Pressdowns:
60 x 12
70 x 12
80 x 9

Alt Dumbell Curls:
25's x 12
30's x 11
40's x 8

Overhead Extensions:
65 x 15, 12, 12

Hammers:
25's x 15, 14, 12

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

no fukkin wonder I've been feeling like total shit...

Ya man you cal intake can make a HUGE difference. have you ever counted your cals before?

Posted by: the other half

still hittin them pr's.

hope things are going good.

will catch up with your journal soon.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Ya man you cal intake can make a HUGE difference. have you ever counted your cals before?

I used to track calories all the time, but drifted away from it a while ago...
but I'm back on the horse now

Quote:

Originally Posted by the other half

still hittin them pr's.

hope things are going good.

will catch up with your journal soon.

Welcome back! I was beginning to think you and Katt had decided to stay on vacation, lol.
Now, get in the gym!

Posted by: lucifuge

8/20/08

Squats:
135 x 10
225 x 10
275 x 8

Pull Throughs:
50 x 12
60x 10, 12

Single Leg Ext. (back to back, no rest):
50 x 13, 12, 12

Leg Curls:
50 x 15, 15, 13

Standing Calf Raises:
225 x 15
275 x 12, 12

------------------------------------------------------
8/21/08

Low Incline Bench:
bar x 45
135 x 2
225 x 10
275 x 5
225 x 8
135 x 12

Flat Flyes:
30's x 12
40's x 12
50's x 9

Smith Close Grip Bench:
135 x 15
155 x 12
185 x 9

Rope Pressdowns:
70 x 10, 10, 10

Posted by: JailHouse

Good numbers on the squats and bench! So how many cals are you aiming for?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Good numbers on the squats and bench! So how many cals are you aiming for?

Thanks JH, still trying to find a higher rep routine that I like....
I'm shooting for roughly 2600 calories a day. Been hitting it pretty consistently since last weeks little caloric debacle... I'll run that for the next couple weeks and see where it's getting me with BF %, then adjust from there.

Posted by: lucifuge

8/26/08

Bent Over Rows:
95 x 12
135 x 12
185 x 8
205 x 5
135 x 10
95 x 10

Lawnmowers:
70's x 8, 8, 8

Barbell Curls:
95 x 8, 6, 4 (+2 cheats)
-drop-
45 x 12 (ouch)

Hammers:
40's x 6, 6, 5
-drop-
20's x 12 (ouch again)

Posted by: lucifuge

8/27/08

Standing Military Press:
BAR x 10
135 x 10
225 x 1 WOOOOO-HOOOOO!!!!
Holy Shit I Got It! Heavier than shit, and I was convinced for a couple seconds that it was going to break my frikkin nose. (so was my partner, he was just going for the bar when I managed to get the press going) but I got the bastard.

175 x 8, 8
95 x 18 failure

Arnolds:
50's x 7, 7, 6

Rear Laterals:
30's x 10, 9, 8

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

S.D.M.F.

Posted by: lucifuge

well, had an impromptu arm day tonight.
I'm stuck at work and haven't had too much to do... I knew it was gonna be slow tonight so I threw some dumbells in my truck before work. So I had a nice little arm session in my lab tonight.

Triceps Dips:
BW x 25, 12, 12, 15, 15

Curls:
40's x 10, 10, 9, 8, 6

Single Arm Extensions:
40's x 8, 10, 10, 8

Alt. Supinated Curls:
40's x 10, 10, 8, 6

Kneeling Two Handed Extensions:
25's x 20
40's x 8, 8

Concentration Curls:
25's x 12, 8, 7

Kick Backs:
25's x 8, 8, 8

Hammers:
25's x 15, 12, 12

I know this was kinda silly, but I liked the idea of getting paid to work out

Posted by: Gazhole

Congrats on the Overhead Press PR, thats such an awesome feeling when you push through it

Damned good weight aswell!

Posted by: JailHouse

Holy shit congrats on hitting your ohp goal. I knew u had it in you.

Posted by: lucifuge

Thanks guys....
I gotta admit, I felt like a bad ass after I got that fukker.
I'm taking a week off now and possibly re-working my routine more towards straight growth for a while. I'm still undecided. I've been making some great strength gains, but I'm getting alot of aches and pains along with them.
I guess being 34 is starting to catch up to me or something. lol

Posted by: lucifuge

Damn taking a week off sucks.
I get so caught up in doing other shit that it gets hard to manage to really get rolling again....

Anyway, I've decided to completely alter my training time from 11:30 pm to roughly 10:30 am. when my daughter takes a nap.
The adjustment has not been a smooth one so far.... good times.

anyway, moving right along

9/6/08

Bench Press:
135 x 12
225 x 10
245 x 9
265 x 6

Incline Flyes:
40's x 12
50's x 9, 8

Dips:
BW x 12
+25 x 8, 8

Pec Deck:
70 x 15
90 x 9, 8

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

9/9/08

Squats:
135 x 10
225 x 10
275 x 8
325 x 8

Smith Machine Leg Presses:
225 x 10, 10, 10

Pull Throughs:
701 x 15, 12, 12

Leg Curls:
50 x 15
75 x 10
85 x 8

Standing Calf Raises:
225 x 15
275 x 12, 10

Posted by: lucifuge

9/11/08

Neutral Grip Pullups:
BW x 8, 8, 7

Wide Grip Pulldowns:
120 x 8, 10, 10

Reverse Grip Pulldowns:
120 x 8, 8, 8

Stiff Arm Pressdowns:
50 x 10, 10, 10

Alt. Dumbell Curls:
30's x 12
40's x 7, 6

Posted by: lucifuge

Damn, slacking on the posting again....

9/13/08
Standing Military:
45 x 10
135 x 12
155 x 10
175 x 6
185 x 3

Arnolds:
50's x 8, 6, 6

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

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

Shrugs:
225 x 8, 8, 8

------------------------------------
9/15/08

Squats:
135 x 10
225 x 10
275 x 8, 7, 6

Smith Machine Leg Press:
225 x 10, 10, 10

Pull Throughs:
50 x 15
60 x 15
70 x 15

Leg Curls:
75 x 10, 10, 10

Seated Calf Raises:
225 x 12
275 x 12
325 x 6

Posted by: lucifuge

9/16/08

Flat Bench Press:
135 x 10
225 x 10
255 x 5 right shoulder popped at the bottom of every rep, so I just stopped
185 x 10, 10

Incline Flyes:
30's x 12
40's x 12
50's x 8

Weighted Dips:
BW + 45 x 8, 7, 6

Skull Crushers:
50 x 13
70 x 10
80 6

Reverse Grip Pressdowns:
50 x 12, 12

overall, a fairly dissapointing session...
No Sir, I Don't Like It.

Posted by: lucifuge

9/18/08

Bent Over Rows:
135 x 10
185 x 8, 8

Seated Cable Rows:
150 x 8, 8, 8

45 degree Pull Downs: (wide grip, bar to sternum)
70 x 12, 12, 12, 12

Standing Barbell Curls:
65 x 12
75 x 11
80 x 7
45 x 10

Hammers:
40's x 6
30's x 10, 10
-----------------------------------------------------------------

9/20/08

Standing Military:
135 x 8
155 x 8
175 x 8

Arnolds:
50's x 7, 7
40's x 9

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

Vertical Rows:
45 x 12
65 x 12
85 x 8

Skull Crusher/Close Grip Bench supersets:
50 x 12/12
95 x 8/8, 9/9

EZ bar curls:
95 x 5, 5, 5

Alt. Dumbell Curls, one big drop set:
40's x 5
30's x 5
25's x 4
20's x 4

this sucks... I pretty much have no direction with my training at the moment.
I've been wanting to come up with a new routine but I have not had any time to sit down and put one together. So I'm basically making shit up as I go in the gym... well, garage. I gotta get my head out of my ass..........

Posted by: JailHouse

Good luck finding a routine. What are your goals for weight and strength at the moment?

Posted by: lucifuge

Currently cutting... so hoping to keep strength where it's at as much as possible... weight's been dropping... so it's working, just boring the hell out of me

Posted by: lucifuge

ok, I have an outline for a new routine.
it's the classic push/pull/legs schematic alternating each week between 'size' & 'strength'.

"Size Routine"
(2 minute Rest Intervals)

Push:
low incline dumbell press: 3 x 8-10
arnold presses: 3 x 8-10
BW Dips: 3 x failure
Rev. Grip Pressdowns: 3 x 8-10
crunches: 3 sets

Pull:
W.G. pulldowns: 3 x 8-10
stiff arm pressdowns: 3 x 8-10
seated cable rows: 3 x 8-10
Smith machine vertical rows: 3 x 8-10
single arm preachers: 3 x 8-10

Legs:
back squats: 3 x 8-10
lunges: 3 x 8-10
leg extensions: 3 x 12
leg curls: 3 x 12
seated calf raises: 3 x 10-12
****************************

"Strength Routine"
(3 minute rest intervals)

Push:
flat bench: 5 x 5
standing military: 5 x 5
skull crushers: 3 x 8
rope pressdowns: 3 x 8
leg raises: 3 sets

Pull:
weighted chins: 5 x 5
reverse grip pulldowns: 3 x 8
bent over rows: 5 x 5
dumbell rows (lawnmowers): 3 x 8
standing barbell curls: 3 x 8

Legs:
deads: 5 x 5
front squats: 3 x 8
stiff leg deads: 5 x 5
pull throughs: 3 x 10
standing calf raises: 3 x 8-10

I just kinda threw it together here at work... so if anyone reading this has any suggestions, criticism, or whatever, please throw it out there.
it looks pretty solid to me, but like I said, I'm not really focusing on it 100% since I did it in little breaks here at work...
any opinions or insights folks?

Posted by: JailHouse

Looks good man.

Posted by: lucifuge

Ok, first session with the new program.

Legs (hypertrophy)

Back Squats:
135 x 10
225 x 10
265 x 10

Lunges:
45 x 10/10
65 x 10/10
65 x 10/10

Leg Extensions:
90 x 12, 12, 12

Leg Curls:
90 x 12, 10, 7

Seated Calf Raises:
225 x 15
275 x 12, 12

Went fairly well. Turned out to be alot tougher than I had anticipated, especially the lunges. In fact everything after the 1st set of squats seemed tough.
One of the best 'pumps' I've had in my quads for a while.
Long story short... I like it.

Posted by: JailHouse

its been 4 days, whats going on luc? nice job on the squats.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

its been 4 days, whats going on luc? nice job on the squats.

thanks for the kind words JH!
heh, sorry 'bout the delay... been working like a fool so I haven't had much time to post. In fact, I'm at work right now...
Couple days ago I was actually inside the ovens for one of our production lines helping out with an oven clean. I realize you have no idea what I'm talking about, but the ovens are about 100 yds long, 4 feet high and about 7 feet wide, with filter boxes and rollers and all kinds of fun stuff. Before you go in you gotta suit up in full Tyvek, goggles, respirator... it's a huge fukkin pain in the ass... then you get to spend about 5 hours in there fully wrapped at about 90 degrees scraping and vaccuuming soot out. I lost 3.5 lbs of water in less than 5 hours. It's fukkin miserable.

I've still been training though....

Friday
9/26/08
Push (hypertrophy)

Low Incline Dumbell Press:
50's x 12
80's x 10, 10, 9

Seated Arnold Presses:
40's x 10, 10, 10

Bodyweight Dips:
15, 14, 13

Reverse Grip Tricep Pressdowns:
50 x 12
55 x 12
60 x 10

Crunches:
10

Leg Raises:
12, 10

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

Sunday
9/28/08
Pull (hypertrophy)

Wide Grip Pulldowns:
60 x 15
100 x 12
150 x 10
160 x 8

Stiff Arm Pressdowns:
50 x 12, 12, 12

Seated Cable Rows:
100 x 12, 12, 12

Smith Machine Vertical Rows:
45 x 12
55 x 12
65 x 12

Single Arm Preachers:
25's x 10, 10, 10
40's x 3 negatives

Posted by: JailHouse

Can you guys bring some water with you when your in those ovens?
Nice numbers you got going up there Luc.

Posted by: lucifuge

nope, no water inside the ovens... it wouldn't be feasible.
too much soot and dirt flying around, not to mention the face mask and all.
I did have water immediately outside the ovens, every 30 minutes or so I'd climb out and drink down about half a gallon... it helps.
Management provides us with cases of Powerade for oven cleans, I just prefer water myself.

Thanks for the kind words about the numbers... personally I think they've been pretty weak here lately. Things should be changing though. I finally settled on a program and I'm going to be starting a cycle here pretty soon, so they should improve somewhat significantly. Now if I can just get my daughter to cooperate.................

Posted by: lucifuge

10/1/08
Legs (power)

Deadlifts:
135 x 5
225 x 5
275 x 5
285 x 5, 5

Front Squats:
95 x 8
145 x 8, 8

Stiff Leg Dead Lifts:
95 x 5
145 x 5
155 x 5
165 x 5
170 x 5

Pull Throughs:
50 x 10
60 x 10, 10

Standing Calf Raises:
275 x 10, 10, 9

pretty good session.... I kinda feel like shit.
I need to get some decent sleep time in, my daughter's kicking my ass.

Posted by: JailHouse

What style did you do those front squats? Whats this cycle business?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

What style did you do those front squats? Whats this cycle business?

I guess it's 'bodybuilder' style, you know, arms crossed.

and the cycle business is this:
http://www.ironmagazineforums.com/su...ete-cycle.html

I'm one of the lucky three

Posted by: JailHouse

So is cycle like a PH?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

So is cycle like a PH?

yeah... well, kinda I guess. H-Drol & Havoc are actually OTC steroids

Posted by: lucifuge

10/5/08

Push (power)

Flat Bench Press:
135 x 5
225 x 5
245 x 5
265 x 4, 3
225 x 5
135 x 10

Standing Military Press:
135 x 5
155 x 5
160 x 5
165 x 5, 5

Skull Crushers:
70 x 10
80 x 10
90 x 9

Rope Pressdowns:
60 x 10, 10, 10

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

10/7/08

Pull (power)

Weighted Chins:
25# x 5
45# x 5, 5, 4
25# x 8

Reverse Grip Pulldowns:
100 x 12
120 x 10
130 x 8

Bent Over Rows:
135 x 5
155 x 5
165 x 5
175 x 5, 5

Single Arm Dumbell Rows:
70â€™s x 8, 8, 8

Standing Barbell Curls:
95 x 6, 6, 6

Posted by: JailHouse

Nice job on those chins.

Posted by: lucifuge

10/9/08

Legs (hypertrophy)

Back Squats:
185 x 10
245 x 10
275 x 10

Lunges:
45 x 10/10
65 x 10/10
95 x 12/12 (think I'm gonna swap these out with single leg presses)

Leg Extensions:
90 x 13, 14, 15

Leg Curls:
90 x 12, 11, 6

Seated Calf Raises (toes in):
95 x 15
275 x 12, 13

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Nice job on those chins.

Thanks buddy, they got pretty damned tough there at the end, didn't want to but I had to drop back down to 25# at the end.

Posted by: JailHouse

Wow dude those are some nice squats.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Wow dude those are some nice squats.

Thanks Brotha
hopefully I can keep it up!

Posted by: lucifuge

10/12/08

Push (hypertrophy)

Low Incline Dumbell Press:
70's x 12
90's x 8, 6, 5 PR ! (wow, those were heavy)

Seated Arnold Presses:
50's x 8, 8, 8

Body Weight Dips:
15, 14, 10

Reverse Grip Triceps Pressdowns: (single arm)
20 x 10/10, 10/10, 10/10

Crunches:
(with 15# DB) 15 x 15, 12, 12

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

10/12/13

Pull (hypertrophy)

Wide Grip Pulldowns:
100 x 12
150 x 12
160 x 8 -drop-
50 x 15

Stiff Arm Pressdowns:
50 x 12
55 x 12
60 x 10

Seated Cable Rows:
110 x 12
120 x 10, 10

Smith Machine Vertical Rows:
65 x 12
70 x 12, 12

Single Arm Preachers:
30's x 10, 9, 8

started my H-Drol & Havoc run today. Started a thread in the anabolics forum so check it out if your interested

Posted by: lucifuge

LEGS

Deadlifts:
225 x 5
275 x 5
295 x 5
325 x 5
345 x 3

Front Squats:
135 x 10
185 x 8, 6

Stiff Leg Deads:
135 x 5
185 x 5
205 x 5, 5, 5

Pull Throughs:
60 x 10, 10, 10

Standing Calf Raises:
285 x 10, 10, 10

It was humid as hell and I was sweating buckets. I couldn't wait for it to end.
Good session, though overall it was pretty brutal.

Posted by: lucifuge

10/16/08

PUSH

Flat Bench Press:
135 x 5
185 x 5
225 x 5
275 x 5, 3
225 x 3
135 x 9

Standing Military Press:
135 x 5
155 x 5
175 x 4, 4
135 x 5

Skull Crushers:
95 x 10, 10, 10

Rope Pressdowns:
60 x 9, 10, 10

Leg Raises:
15, 12, 12

damn good session.
nice to see the numbers going up again

Posted by: lucifuge

Wellâ€¦ Iâ€™ve had three days of hell my friends.
Friday was my wifeâ€™s birthday and my boss was being a prick about me taking it off. We had a sitter lined up and we had dinner plans and the whole nine yards, but my boss was being a jerk off and wouldnâ€™t just let me have it off. I actually had to drive into work on Friday afternoon and spend 20 minutes with my boss and the scheduler before my boss realized that there was nothing for me to do. Then he let me leaveâ€¦

Somehow, in the middle of all that, the baby sitter cancelledâ€¦ so our plans changed. The night became dinner with my wife, daughter, and mother-in-law. Followed by some shopping, and my mother in law spending the night at our houseâ€¦â€¦

Saturday, my wife and her sister have this great idea of having all the grandkids in the family together for picture to surprise her Mother withâ€¦ and the appointment with the photographer is at 1pm. Sounds good right, how bad can it be? Well, there are 12 grandchildren ranging from 2 â€“ 17 years oldâ€¦ I cannot describe the hell of trying to get them all to look at the camera and smile at the same time. Three separate locations and over 100 shots and almost three hours later, we had 4 usable prints. From there, we had to stop at Menards. I needed one little piece of pipe and a pipe wrenchâ€¦. Thatâ€™s all I needed. By the time we left, I had a new faucet and garbage disposal for the kitchen. (My garbage disposal jammed last week and my wife figured weâ€™d just buy a new one, and sheâ€™d never liked the kitchen faucet so while I was changing the disposal I could just change the faucet as well). Soâ€¦ I didnâ€™t get home until after 7pm and I was frikkin irritated.

I took apart the original disposal and got it unjammedâ€¦ and managed to spray myself with half rotten food in the process (good times

) and then said fukk it and hit the weights.

I managed to get the faucet and shower pipe replaced before the Bears game Sunday, so that wasnâ€™t a total lossâ€¦ although I didnâ€™t get to watch most of the first half because I was playing with my daughter while my wife returned the unneeded garbage disposal. The squeaker finally took a nap at half time so I could relax and watch the second half. Good game.

10/18/08
PULL

Weighted Chins:
45# x 5
45# x 5
45# x 4
45# x 4 (+2 cheats)
45# x 4 (+2 cheats)

Reverse Grip Pulldowns:
150 x 10, 10, 8

Bent Over Rows:
155 x 5
175 x 5
185 x 5
190 x 5
195 x 5

Supinating Single Arm Dumbell Rows:
50â€™s x 12, 12, 12

Standing Barbell Curls:
95 x 7, 6+1 cheat, 5

Alternating Dumbell Curls:
25â€™s x 21 (failure)

--------------------------------------------------------
10/20/08

LEGS

Back Squats:
225 x 10
275 x 10
315 x 9

Single Leg Press:
95 x 12/12
145 x 10/10
165 x 10/10

Leg Extensions:
90 x 15
100 x 15, 15

Leg Curls:
45 x 30 (failure)
65 x 13 (failure)

Toe Presses (calves)
165 x 20, 20, 25

both good training sessionsâ€¦. So far Iâ€™m really liking the H-Drol

S. D. M. F.

Posted by: lucifuge

10/22/08

Push (hypertrophy)

Low Incline Dumbell Press:
50's x 10
90's x 10, 9, 8

rep PR

Seated Arnold Presses:
50's x 10, 8, 8

Dips:
16, 15, 13

One Hand Reverse Grip Pressdowns:
20 x 12/12, 10/10, 11/11

Weighted Crunches:
15#DB x 17, 15, 17

S. D. M. F.

Posted by: lucifuge

Friday
10/24/08

Pull Day

Wide Grip Pulldowns:
100 x 12
120 x 10, 10, 9
-drop-
100 x 9
-drop-
50 x 12

Stiff Arm Pressdowns:
50 x 12, 12, 12

T-Bar Rows: (1st time for these in many years)
Single arm: 45 x 6/6, 6/6, 6/6
Two Handed: 45 x 12,
90 x 8, 8

Smith Vertical Rows / Side Laterals super sets:
3 sets 75 x 10 & 15â€™s x 10

Single Arm Preachers:
30â€™s x 10/ 10
40â€™s x 8/ 8, 6/ 6

Decided to mix it up a bit. I personally hate cable rows, so I swapped them out for T-bar rows. Damn, I haven't done T-bars for at least 4 years... forgot how good they feel.

Posted by: lucifuge

Monday
10/27/08

update:
No obvious effects as of yet. I think some of the sides are starting to kick in because I slept like crap pretty much all weekend and my joints (especially knees and ankles) are feeling a little crusty.
Iâ€™ve decided to up the fish oil to 8 caps a day for the joints and adding in some GABA at night to help with sleep.

Had my annual health assessment this afternoon.
Blood Pressure: 111 / 79 (under 120 / 80 desirable)

Total Cholesterol: 137 (less than 200 desirable)

HDL Cholesterol: <15 ( Greater than 40 desirable)

Glucose (non-fasting): 103 (less than 120 desirable)

Hopefully the added fish oil will help out with the HDL a bit

Training update:
Sunday
10/26/08

LEGS

Deadlifts:
135 x 5
225 x 5
275 x 5
325 x 5
345 x 5

Front Squats:
135 x 12
185 x 5

Back Squats:
185 x 10
185 x 15

Pull Throughs:
50 x 10, 10, 10

Standing Calf Raises:
295 x 9, 9
245 x 11

Leg Extension / Leg Curls Supersets:
45 x 12/12
45 x 15/15
70 x 12/12

Posted by: JailHouse

Nice deads luc! I take about 8 fish oil pills a day also but only on days I dont eat fish.

Posted by: lucifuge

Tuesday
10/28/08

PUSH

Flat Bench Press:
135 x 6
225 x 5
275 x 5
285 x 5
295 x 3 Woo Hoo !

Standing Military Press:
135 x 5
155 x 5
175 x 5
180 x 5
185 x 4

Skull Crushers:
90 x 10
95 x 10
100 x 7

Rope Pressdowns:
70 x 12, 10, 10

Dumbell Flye Press :
25â€™s x 10
30â€™s x 10
I donâ€™t know the name for this exercise. You take the dumbells and perform a flye, at the top of the motion you hold the DBâ€™s together and perform a close grip press. Thatâ€™s one rep.

Leg Raises:
15, 15, 12

Strength was definitely up today. Iâ€™m pretty sure I could have gotten the 295 for 5 with a spotter. The third rep went up fairly easy, but the bar swayed a bit at the top so I figured I should just rack it .

Posted by: JailHouse

Nice job on the bench.

Posted by: lucifuge

10/30/08

PULL

Weighted Chins:
45# x 5, 5, 5, 5, 5 PR(reps)

Reverse Grip Pulldowns:
170 x 8, 8, 6

Bent Over Rows:
185 x 5, 5, 5, 5, 5
-drop-
95 x 10

Single Arm Rows:
55 x 12
90 x 6, 6 PR

Standing Barbell Curls:
95 x 8
100 x 7 PR

S. D. M. F.

Posted by: lucifuge

11/1/08

LEGS

Back Squats:
225 x 10
325 x 7
325 x 5

Lunges:
95 x 10, 10, 10

Leg Extensions:
100 x 15, 15
110 x 13

Leg Curls:
90 x 10
100 x 8
-drop-
45 x 15

Seated Calf Raises: (toes in)
225 x 15, 12, 13

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

11/2/08

PUSH

Low Incline Dumbell Press:
55's x 8
90's x 10, 7, 5 my left wrist betrayed me. I could not manage to keep the dumbell steady on the last two sets.
55's x 6

Arnolds:
55's x 3 again betrayed by my left wrist
50's x 8, 8
30's x 10

Body Weight Dips:
15, 15, 13

Reverse Grip Tri Pressdowns: (two hands)
50 x 12, 12, 12

Decline Crunches:
15
25# x 10

Hanging Leg Raises:
8, 8, 8

Legs day was great yesterday, I felt really good and strong throughout the whole session.
Push today was just damned odd. I felt strong, I just couldn't seem to keep my left wrist steady on the heavier weights. I didn't have any pain, it just refused to stay locked. I'd get two steady reps, then the 'bell would start to wobble.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Nice job on the bench.

thanks buddy

Posted by: JailHouse

Strong like a ox bro.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Strong like a ox bro.

you are too kind my friend, thanks

11/3/08

PULL

Neutral Grip Pulldowns:
150 x 10, 10, 7, 5
-drop-
50 x 12

Stiff Arm Pressdowns:
50 x 12, 12, 12

Single Arm T-Bars:
50 x 8/8, 8/8, 8/8

Vertical Rows / Side Laterals supersets:
3 sets 75 x 10 / 15â€™s x 10

Single Arm Preachers:
40â€™s x 10, 8, 6
-drop-
25â€™s x 5

Felt good today.
This one was a lot of fun

S. D. M. F.

Posted by: lucifuge

11/5/08

LEGS

Deadlifts:
225 x 5
275 x 5
325 x 5
365 x 2 wow, that was heavy

Front Squats:
135 x 10
185 x 8
225 x 6 PR

SLDL:
135 x 10
155 x 8
185 x 5, 5

Pull Throughs:
50 x 10, 10, 10

Standing Calf Raises:
275 x 15, 12

pretty good session.... surprised myself actually. I felt like shit from staying up half the night playing City of Heroes. Yeah, I'm a dork.
I didn't even want to train today, but now I'm damned glad I did.

S. D. M. F.

Posted by: lucifuge

I'm having mixed feelings about this cycle so far. I'm half way through and I haven't noticed any dramatic effects yet.
However, I've experienced almost no 'immediate' side effects at all, so that's a plus.
I've seen some decent strength gains and some recomp effects... but quite honestly not as much as I had expected. As a result I am switching things up a bit. I'm going to up my calories a bit more (I've been consistently sitting at 3000 - 3500 a day) to 3500 - 4000, and I'm shifting training more towards growth instead of growth/power.

Thursday
11/6/08

PUSH

Flat Bench: 90 sec. rest intervals
135 x 10
225 x 10
275 x 7
255 x 7
185 x 8
135 x 5

Seated Military Press: 90 sec. R.I.
95 x 10
145 x 10
165 x 9
185 x 6

Skull Crushers: 60 sec R.I.
90 x 10, 9, 6

Rope Pressdowns: 60 sec R.I.
50 x 12, 12, 12

Hanging Leg Raises: 30 sec R.I.
10, 10, 10

Posted by: JailHouse

Looks good still, vary strong. Do you always time your RIs?

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Looks good still, vary strong. Do you always time your RIs?

thanks bro,
yeah I usually run 2 - 3 minute rest intervals when I'm lifting heavy. I have a little timer in the garage. I'm gonna be keeping 'em around 1 - 1.5 minutes.

Posted by: lucifuge

Been a few days since updating... been kinda busy

11/8/08
PULL

Weighted Chins: 90 sec RI
25# x 10, 9, 7

Neutral Grip Pullups: 60 sec RI
BW x 10, 10

Reverse Grip Pulldowns: 60 sec RI
150 x 9, 9, 7
-drop-
50 x 23

Bent Over Rows: 90 sec RI
145 x 12
155 x 10, 9, 9
-drop-
95 x 15

Single Arm Dumbell Rows: 60 sec RI
55's x 10, 10, 10

Standing Barbell Curls: 60 sec RI
95 x 8, 7
-drop-
45 x 12

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

11/11/08

LEGS

Back Squats: 90 sec RI
135 x 10
225 x 10
275 x 10

Lunges: 60 sec RI
95 x 12, 12, 12

Leg Extensions: 45 sec RI
90 x 12, 12, 12

Leg Curls: 45 sec RI
90 x 12, 9, 6

Seated Calf Raises: 30 sec RI
225 x 15, 13, 10

this entire session lasted only 32 minutes... my legs were on fukkin FIRE.
I'm still feeling the effects almost 12 hours later.... good stuff

S. D. M. F.

Posted by: lucifuge

11/13/08

PUSH

Low Incline Dumbell Press: 90 sec RI
50â€™s x 12
90â€™s x 12, 10, 5

-drop-
50â€™s x 8

Arnold Presses: 60 sec RI
50â€™s x 5, 6, 5
30â€™s x 8

BW Dips: 60 sec RI
15, 15, 12

Reverse Grip Tricep Pressdowns: 60 sec RI
50 x 15
55 x 10, 10

Hanging Leg Raises: 45 sec RI
14, 12, 10

S.D.M.F.

Posted by: JailHouse

still getting stronger. Hows the cycle going?

Posted by: lucifuge

11/16/08

PULL

Wide Grip Pulldowns: 90 sec RI
55 x 12
105 x 12
155 x 10, 7, 7
-drop-
105 x 7
-drop-
55 x 10

Stiff Arm Pressdowns: 60 sec RI
55 x 12, 12, 12

Single Arm T-bars: back to back, no rest intervals
50 x 6/6, 6/6, 6/6

Vertical Rows/ laterals super sets: 60 sec RI
95 x 8 / 20 x 8
95 x 8 / 15 x 8
95 x 8 / 15 x 8

Single Arm Preachers: 60 sec RI
40's x 10, 8, 6
-drop-
25's x 5

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

11/18/08

LEGS

Deadlifts: 90 sec RI
135 x 10
225 x 10
275 x 10
325 x 7

Front Squats: 90 sec RI
135 x 10
185 x 8, 8

Stiff Leg Deads:
185 x 3
95 x 4

simply ran out of gas today.
I think I'm catching a cold. My wife's been sick as a dog for almost a week but so far my daughter and I have managed to avoid it. However, my throat's sore today and my energy levels are in the toilet.... good times, good times

Posted by: lucifuge

Been a few days since I've updated.
I've felt like crap pretty much all last week and been busy as hell with various different things, hell, my schedule is so jacked up right now I should be sleeping right now instead of typing this, but I feel a little guilty for falling so far behind... so I gotta get this posted.

11/20/08

PUSH

Flat Bench: 90 sec RI
135 x 12
185 x 12
235 x 12
255 x 10, 5

Standing Military Press: 90 sec RI
95 x 10
145 x 5, 6, 5
95 x 8

Rope Pressdowns:
55 x 12

That was all I managed. I was still feeling beat from the cold and had zero energy or focus.
Bench went fairly well, but it was all downhill from there.

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

11/22/08

PULL

Weighted Chins: 90 sec RI
25# x 8, 7, 7
-switch to neutral grip-
25# x 7, 7

Reverse Grip Pulldowns: 60 sec RI
105 x 12
125 x 12
135 x 8
-drop-
55 x 12

Bent Over Rows (trap bar): 90 sec RI
135 x 10, 10, 10
155 x 10, 9

Single Arm Dumbell Rows (supinating): 60 sec RI
50's x 10, 10, 10

Standing E-Z Bar Curls: 90 sec RI
100 x 8, 6, 5

WooHoo! I finally felt 'healthy' again, and managed to complete an entire workout

The trap bar rows felt awesome, gonna stick with them for a while.

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

11/23/08

LEGS

Back Squats: 90 sec RI
135 x 10
225 x10
275 x10

Lunges: 60 sec RI
95 x 12, 12, 10

Leg Extensions: 60 sec RI
90 x 12, 12, 12

Leg Curls: 60 sec RI
90 x 12, 10, 8

Seated Calf Raises: 60 sec RI
225 x 15
275 x 12, 12

Hanging Leg Raises: 45 sec RI
12, 12, 9

Posted by: lucifuge

11/27/08

PUSH

Low Incline Dumbell Press: 90 sec RI
50's x 12
90's x 12, 11, 6

Arnold Presses: 60 sec RI
50's x 8, 7, 6

Bodyweight Dips: 60 sec RI
8, 10

Tricep Pressdowns: 90 sec RI
55 x 12
65 x12
75 x 12

Hanging Leg Raises: 60 sec RI
12, 12, 12

Posted by: lucifuge

11/29/08

PULL

Wide Grip Pulldowns:
105 x 12
125 x12
135 x 11, 10, 10
-drop-
105 x 10
-drop-
55 x 12

Stiff Arm Pressdowns:
55 x 12, 12, 12

T-Bar Rows:
50 x 12
75 x 12
100 x 12

Vertical Rows / Rear Laterals super sets:
95 x 9 / 20's x 10
95 x 10 / 20's x 10
95 x 9 / 20's x 10

Single Arm Preachers:
40's x 10, 9, 5

Spider Curls:
20's x 6, 5

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

12/1/08

LEGS

Front Squats:
135 x 10
185 x10
235 x 4

PR

Smith Mach. Leg Press:
225 x 10
275 x 10
325 x 8
-drop-
225 x 10
-drop-
135 x 10

SLDL:
135 x 10
155 x 10, 8

Leg Curls:
50 x 12
70 x 10

Posted by: JailHouse

Nice front squats Luc!

Posted by: lucifuge

11/23/08

PUSH

Flat Bench Press:
135 x 10
225 x10
245 x10
265 x 6

Standing Military Press:
135 x 8, 8, 10

Close Grip Bench Press:
135 x 12
155 x 12
175 x 10

Rope Pressdowns:
55 x 12
75 x10, 10

Hanging Knee Raises:
12, 12, 10

Posted by: the other half

well i was just reading the last couple of pages, since i have been gone for so long.

and as usual the numbers are still insane. i know its been a while ago, but congrats on the 225 press. i think 135 would break me in half right now.

hope the family and all are doing good. sounds like u had some "good times" with them on a few occasions.

are u liking the overall effects of your cycle? any thing you would do different?

we just started hitting the gym agian this week, made it for a short period in september. just nothig worth posting about. but now that hunting season is over, i will be back at it. trying to get into shape for our next vacation.

keep up the hard work, looks like you are still one of the few that hits it hard all the time.

Posted by: the other half

oh, and i forgot hitting 34- shit - think how its gonna feel at 43. it isnt getting any easier.

and what kind of work do u do that has ovens that big. my wife would kill for an oven like that for her holiday cooking.

Posted by: lucifuge

Holy Crap!, the other half is back!!!!!!
welcome back brother half!

Yeah, I've been pushing pretty hard in the gym this past year... unfortunately, I've been feeling the 'side' effects of it. The 225 military was awesome, and I thank you for your kind words... but I haven't even tried to get close to that weight since. I doubt I could even move it now.

My cycle has been a resounding success in my opinion. I started at 217lbs and 18.3% bf, and I'm 12 days into pct and I'm sitting at a solid 225lbs and 16.7% bf... so overall about 10lbs gained while recomping.

I think the only thing I would have changed would have been to up the dose a bit on the H-drol... and maybe added some more volume to my training. I couldn't get in as much work as I wanted due to my schedule, but isn't that the way it always goes?
Hell, I'm two days behind on my training right now due to a lovely weekend from hell... but hopefully I'll be able to get in a session tonight after work.

As for what kind of work I do, I'm a custom color matcher. The plant I work in makes 'pressure sensitive vinyl films' that are probably in your home right now. The vinyl is used for all kinds of product labels from beer to shampoo, the sticker on your license plate, reflective tape for D.O.T., billboards, car/truck graphics... an ungodly amount of crap actually.
The ovens are used to cure the liquid vinyl. We run 72 inch wide webs through them for huge ass rolls of vinyl.
They're also a nightmare to clean... you wouldn't believe the amount of dirt that builds up in there... and it's some pretty tight spots. There's actually some zones where I'd get stuck if I tried to enter.
I don't go in on the cleans all the time, but it's a nice little boost to the paycheck when I do.

Posted by: deathbypoops

nice work man....couple of questions:

what are low-incline presses? also, are you a fellow SDMFer? haha
Strength Determination Merciless Forever!!
i love me some BLS

Posted by: lucifuge

Quote:

Originally Posted by deathbypoops

nice work man....couple of questions:

what are low-incline presses? also, are you a fellow SDMFer? haha
Strength Determination Merciless Forever!!
i love me some BLS

Thanks DBP,
low incline presses are exactly what the name implies. Incline bench with the back only raised about 6 inches or so... it seems to keep more emphasis on the chest rather than the front delts... my delts take a beating on standard inclines so I modified the exercise a bit.

As to your second question,

Bleed Black & White !

Posted by: lucifuge

12/9/08

PULL

Pull Ups:
Bodyweight x 10, 10, 10

Wide Grip Pulldowns:
75 x 12
100 x 10, 10

Bent Over Rows (trap bar):
135 x 10, 10, 10

Single Arm Dumbell Rows:
40â€™s x 12, 12, 11

Incline Curls:
25â€™s x 10
30â€™s x 10, 9

Changed it up a little bit and took it a little easy. I had to replace my fridge Sunday and my back was still a little tight from all of the madcap hilarity of that adventure.

Posted by: lucifuge

12/11/08
Skipped legs this week since my left foot still hurts from having a refrigerator land on it

PUSH

Low Incline Dumbell Press:
50's x 10
90's x 10, 10, 5

Dumbell Military:
50's x 8, 8, 8

Dips:
12, 12, 11

Rope Pressdowns:
75 x 8
55 x 10, 10

Hanging Leg Raises:
10, 10

Posted by: lucifuge

wow....
I did not realize it's been so long since posting in here...
Holy crap.

anyway, still training and I am now going to make a conscious effort to post my training again.
My current 'stats'
226 lbs
bench max: 325
squat max: 385
dead max: 415

been following a p/rr/s scheme for the past few months. It's been working pretty well.
My biggest snag point has been my 12 hour shifts at work. Something about working 12 hours overnight just kinda kills all motivation for anyting other than sleep and coffee...

Posted by: Gazhole

Long shifts are brutal, but good to see you're still plugging away - with some impressive numbers to boot! Nice work, dude

Good to see you back!

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Long shifts are brutal, but good to see you're still plugging away - with some impressive numbers to boot! Nice work, dude

Good to see you back!

Hey Gaz, thanks for the kind words! I just got the squat max a couple weeks ago, and it was fukkin' heavy! (for me anyway).
The shifts are real rough, especially when it comes to the effect on my training, but I still try to get in 3 days a week. Seems by the third day my strength level is completely shot, but I push anyway...

Posted by: lucifuge

Well, I haven’t been keeping track of the dates… but here’s my last few workouts:

Push Power:
Flat Bench:
135 x 8
185 x 8
225 x 6
275 x 6
295 x 6

Incline Bench:
225 x 6
185 x 6

St. Military:
135 x 6
155 x 6

Weighted Dips:
25# x 10
45# x 8

Close Reverse Grip Bench:
135 x 12
185 x 6 (rp) 2
---------------------------------------------

Legs Power:
Squats:
225 x 4
275 x 4
325 x 3
345 x 2
365 x 1
385 x 1

SLDL:
225 x 5
245 x 5
265 x 4

Leg Extensions:
90 x 15
135 x 10
180 x 7

Leg Curls:
90 x 8
100 x 7

Seated Calf Raises –single leg- back to back with no rest
3 sets of 135 x 10
--------------------------------------------------
Pull Power
Deadlifts:
135 x 8
225 x 8
325 x 6
345 x 5
365 x 4

Bent Over Rows:
135 x 8
225 x 6
225 x 6

Chins:
8
7

Close Grip Pulldowns:
150 x 8
170 x 4
170 x 4 (rp) 3

Barbell Curls:
95 x 6
95 x 6 (neg)

Posted by: lucifuge

last week:

Push Rep Range:
Incline DB bench:
50's x 10
90's x 8
90's x 8

Flat bench:
185 x 10
225 x 8
285 x 4

Arnold Presses:
40's x 10
40's x 10

Flat DB Flyes:
70's x 8
70's x 6

Rope Pressdowns:
70 x 8
70 x 8

Hanging Leg Raises:
12
10
7
---------------------

Legs Rep Range:
Leg Extensions:
135 x 8
180 x 8

Squats wide stance:
135 x 10
155 x 10
175 x 10

Leg Curls:
90 x 8
90 x 8

SLDL:
135 x 10
135 x 10

Single Leg Calf Raises (back to back, no rest)
135 x 12, 12, 8

Posted by: lucifuge

Well, found out today that I have to have arthroscopic shoulder surgery.
I managed to dislocate my right shoulder over Labor Day weekend. I popped it back in place, but then my arm went numb and my hand swelled up like crazy. So I went to the doc and I've been wearing a shoulder immobilizer ever since.

Went in for an MRI last Friday and went back to the Ortho today and got the lovely news that I managed to tear the cartilage free from the bone. The tendons & ligaments are fine, but the cartilage just decided it had had enough apparently. So, hopefully early next week I can get on the table and have it taken care of.

So, I'll be sidelined for at least the next 6 weeks from even touching a weight.
I may try to train legs exclusively after the surgery, depending on how the shoulder feels.

Posted by: Gazhole

Ouch, that sucks man! How did you dislocate it? At least you didn't tear any ligaments, those things take a ridiculous time to heal.

Posted by: lucifuge

Quote:

Originally Posted by Gazhole

Ouch, that sucks man! How did you dislocate it? At least you didn't tear any ligaments, those things take a ridiculous time to heal.

Heh, as it turns out, I did partially tear my biceps ligament. I also ripped cartilage off the bone, and somehow the bone itself was jagged. ( I learned all this Post-Op) so they had to do a shit load more work on me than originally intended. To put it in the medical terms my doc used I "really did a number on my shoulder". He reattached everything, and ground the bone smooth and drilled holes into the marrow so it can bleed and 'hopefully' create a new layer of bone. if it doesn't, then he wants to either take some cartilage out of my knee to cover the bone or do a partial reconstruction with steel. BUT... my rotator was completely healthy, so I got that going for me.

Technically, I dislocated it by throwing a football. However, I had hurt it the day before when I grabbed a 70+ lb dog by the collar. The dog had just bitten my nephew and was in a dead run trying to get past me. Heh, I kinda wish he did now. Anyway, I caught his collar as he passed and he yanked the shit out of my shoulder. Bad enough that I had to ice it later, but the next day it didn't feel too bad until some buddies and I were throwing the football. I had thrown about 15 or 20 short passes and said "Hey, I wonder how far I can still throw this thing?" then immediatley tried to crank one for about 40 yards. It didn't work out so well... I don't even know if I made the pass. All I know is my shoulder felt like a bomb went off inside and there was a sound like gears grinding.
So... the doc says he's stabilized the shoulder and I'm recovering (surgery was a week ago) but I can forget about ever throwing anything with my right arm ever again. He's currently undecided if I can ever lift again. I however am determined to train again. I may never push even close to 300lbs again, but I'll definitely be back in the gym. Eventually.

Posted by: lucifuge

Heading back to the doc tomorrow. Been going to physical therapy for the last month, and almost have full mobility back. Therapist says he thinks I'm ready to start strengthening now. I tried doing some squats the other day, but apparently I don't have enough mobility for that. I could get the bar across my shoulders, but I couldn't keep it there. It simply hurt to damned much.
So... I did a few light sets of leg presses, extensions, and leg curls. It's only been about 3 months, but seems like forever...

Posted by: lucifuge

11/22/09

Leg Press:
185 x 15
275 x 10, 10

Leg Ext.:
45 x 15
90 x 12, 12

Leg Curl:
90 x 10, 10

Seated Calf Raise:
235 x 15, 12

Posted by: lucifuge

I'd like to say that it is a triumphant return... but it wasn't.
The only triumph is that I returned at all.

Today was my first 'real' workout since the injury.

PUSH

Flat Bench Press:
bar x 12
95 x 10, 12, 12 not too bad, shoulder felt a little tight at the bottom, but not too bad.

Dumbell Military Press:
15's x 8, 9, 10 this one simply sucked.

Flat Flyes:
15's x 10, 10, 10 These weren't too bad, a little tough at the bottom.

Rope Pressdowns:
40 x 10, 10, 8 No pain, just plain weakness...

Well, it's a start, so I guess I'll take what I can get.

Merry Christmas folks

Posted by: JailHouse

Luc wats up man??? 95pd BP wtf?!?! jk, that sux about the shoulder.

Posted by: lucifuge

Quote:

Originally Posted by JailHouse

Luc wats up man??? 95pd BP wtf?!?! jk, that sux about the shoulder.

Hey JH... nice to hear from ya! How ya been?

Heh, yeah, I'm friggin weak as hell now... well, part weak, and part gun shy of going too heavy too soon.

I actually managed to squat yesterday for the 1st time since Sept., and it sucked!
At least it didn't hurt to hold the bar anymore... I'm hoping that I can come back relatively quickly.

Posted by: lucifuge

Worked back around to push day again.
My schedule has been pretty jacked up lately, so there's been a lot of missed days between work outs.
Anyway, the heat is out in my garage/gym and it was a whole 17 degrees out there, so I kept it short and sweet.

Flat Bench:
95 x 10
135 x 10
185 x 10
205 x 8
Woohoo! No pain... felt heavier than hell, but no shoulder pain... and that makes me smile

Flat Flyes:
15 x 10
20 x 10, 10

Close Grip Bench:
135 x 5, 3

..and that was enough for me, 'cuz I was friggin cold.

Posted by: lucifuge

Damn, I suck at posting regularly now.
That's what I get for becoming addicted to "Rome" & "Criminal Minds"...anyway, here's this weeks training:

LEGS

Squats:
135 x 10
185 x 10
225 x 10
Bar is still a little uncomfortable on the shoulder

Leg Press:
225 x 10
275 x 10
295 x 10

Single Leg Ext.:
50 x 8, 10, 10

SLDL:
135 x 10, 10, 8

Leg Curls:
50 x 10, 10, 10

Calf Raises:
185 x 15, 15, 15

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

PUSH

Flat Bench:
95 x 10
135 x 10
185 x 10
205 x 8
Felt pretty good, could have gone heavier, but I was a bit nervous.

Standing Military:
45 x 10, 10
95 x 8

Dips:
BW x 4, 8, 8

Incline Flyes:
15's x 12
20's x 10
25's x 10

Close Reverse Grip Bench:
135 x 10, 10, 8

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

PULL

Rack Pulls & Shrugs: (supersets)
135 x 10, 10
185 x 10, 7
185 x 10, 10

Pullups: this did not work out very well, so I had to settle for negatives
7, 6, 6

Seated Cable Rows:
130 x 10
140 x 10, 10

Dumbell Rows:
30's x 10
40's x 10, 10

Barbell Curls:
45 x 12
65 x 8, 8

Incline DB curls:
20's x 8
25's x 8, 8

Upright Rows:
45 x 10, 10, 10

Posted by: lucifuge

1/29/10

LEGS

SQUATS
135 x 10
185 x 10
225 x 10
325 x 4

LEG PRESS
225 x 10
275 x 10
325 x 10

LEG EXT.
100 x 10, 10, 10

SLDL
135 x 10
185 x 10, 10

LEG CURLS
75 x 10, 10, 4 (drop) 50 x 6

CALF RAISES
225 x 15, 15

Posted by: lucifuge

1/30/10

this one got a little ridiculous. I found out that I was essentially being forced to work 16 hours Sunday, so I had the 'brilliant' idea to simply combine my push & pull workouts into one big fun training session.
It worked, but I feel like I got hit by a truck, and then the driver decided he should put it in reverse to make sure he got me... I doubt I'll ever do this again...

PUSH & PULL (extended dance remix)

BENCH PRESS
135 X 10
185 X 10
225 X 8, 6

DEADLIFTS
135 X 10
225 X 8, 8, 8

STANDING MILITARY
95 X 5, 8, 8

PULLDOWNS
140 X 8, 6, 7

DIPS
BW X 10, 8

BENT OVER ROWS
95 X 10
115 X 10

INCLINE FLYES
30'S X 10, 10

DUMBELL ROWS
40'S X 10, 10

CLOSE GRIP BENCH
135 X 10, 10

BARBELL CURLS
45 X 12
65 X 10

FRONT RAISES
25'S X 10, 10

SIDE LATERALS
25'S X 10, 8

REAR LATERALS
25'S X 10, 10

SINGLE ARM PREACHERS
30'S X 10, 10

UPRIGHT ROWS
45 X 12, 12

Posted by: the other half

hey lucifuge, how are things going with the shoulder?
workouts still look really good for some one that had issues.

i hear ya on the criminal minds shit, we love watching that and the csi's.

good luck on the recoup and the lifting

Posted by: lucifuge

Quote:

Originally Posted by the other half

hey lucifuge, how are things going with the shoulder?
workouts still look really good for some one that had issues.

i hear ya on the criminal minds shit, we love watching that and the csi's.

good luck on the recoup and the lifting

Hey bro, how ya been?
The shoulder has been improving at what seems to be a remarkable pace to me. I still get various twinges of pain almost everyday, but they're almost nonexistent in comparison to what it was even a month ago.
I've been pleasantly surprised with my workouts. On most exercises I'm sure I could do more, but I'm trying to force myself into baby stepping back into it.
Hopefully I can do pullups again someday. So far that has been flat impossible.
I dig Criminal Minds... I can't seem to get into the CSI stuff though... I think it's 'cuz that David Caruso guy just annoys me.

Posted by: the other half

well my shoulder doesnt give me any problems and i still have a hard time with pullups. doesnt help that i gained 25 pounds from may till dec this last year. but once i drop it then i will crank them out like crazy.

csi miami is my least fav, except for the eva larue, she is smokin hot. but we like the vegas one best. mostly cause we go to vegas so much, we always say the we are gonna find the filming and get into an episode. like they would let drunk tourist into a show.

Posted by: lucifuge

Quote:

Originally Posted by the other half

well my shoulder doesnt give me any problems and i still have a hard time with pullups. doesnt help that i gained 25 pounds from may till dec this last year. but once i drop it then i will crank them out like crazy.

csi miami is my least fav, except for the eva larue, she is smokin hot. but we like the vegas one best. mostly cause we go to vegas so much, we always say the we are gonna find the filming and get into an episode. like they would let drunk tourist into a show.

Hmm, I'll give the CSI show a chance, maybe I'll dig it

Posted by: lucifuge

Well, I felt like crap for the past week and a half so I haven't even really thought of training. I've had a friggin laundry list of weird aches and pains ranging from lower back, to shoulder, to knees...

BUT, I refused to let it become a trend, so I trained today, although my knee still hurts and I feel weak as hell...

2/12/10

LEGS

SQUATS:
135 x 10
225 x 8 ,8

LEG PRESS:
225 x 10 (RP) 10
275 x 10

ROMANIANS:
135 x 10, 10, 10

LEG EXT.:
90 x 12, 12

LEG CURLS:
90 x 8, 8

CALF RAISES:
225 x 25

Posted by: lucifuge

2/13/10

Bench Press:
135 x 10
185 x 8, 10, 9

St. Military Press:
45 x 10
95 x 6, 6, 4

Dips:
BW x 8, 8, 6

Close Grip Bench:
135 x 8, 8, 8

Bar Pressdowns:
50 x 10, 10, 10

2/14/10

Rack Pulls/Shrugs:
185 x 10/10
235 x 10/8, 9/6

Negative Pullups:
7, 7, 7

Bent Over Rows:
95 x 10, 10, 10

Pulldowns:
100 x 10, 10, 10

Barbell Curls:
95 x 4, 4, 4

Posted by: lucifuge

Once again a lull in my posting... I'm a friggin slacker.
Had another Doc appt. last Thursday about my shoulder. He cleared me to go back to 'normal activities'. He seemed fairly surprised at how well I've recovered. He asked if i could do a push up, and seemed impressed when I rapped out 10 with no pain. So I'm taking that as a good sign...

Last weeks training real quick:
2/19/10 LEGS

Leg Ext.
45 x 15
90 x 15, 15, 15
115 x 12, 12, 12

Squats:
95 x 15
135 x 10, 20
185 x 15, 12

Leg Press:
225 x 12, 12, 10

Leg Curls:
45 x 15
55 x 12, 11, 10, 5, 5

Romanian Deads:
135 x 10,10, 10, 10

Calf Raises:
135 x 30, 20
---------------------------------------------------------------------------------------------
2/25/10 PUSH:

Incline Bench:
45 x 15
95 x 15
145 x 10, 8, 8
95 x 12

Decline Bench:
95 x 12
115 x 12
135 x 10, 10, 10

Seated DB Military:
15's x 15
20's x 13
25's x 10

Flat Flyes:
20's x 15, 14, 12

Pressdowns:
50 x 14, 12, 12
-----------------------------------------------------------------------------------------------------------
2/26/10 PULL:

Rack Pulls:
95 x 10
135 x 15, 12, 12
185 x 10
205 x 10
225 x 10

Pulldowns:
70 x 15
80 x 15
90 x 13
100 x 10
120 x 6

Bent Over Rows:
95 x 10
115 x 12
135 x 10

Dumbell Rows:
40's x 10
70's x 5, 7

Barbell Curls:
65 x 10, 8, 6

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

3/7/10 LEGS:

Squats:
135 x 10
185 x1 0
225 x 10
275 x 8
325 x 5

Leg Press:
225 x 10
275 x10
295 x 10

Leg Ext:
50 x 15
60 x 15
100 x 12

Romanian Deads:
135 x 12
155 x 10
175 x 10

Leg Curls:
50 x 10
75 x 10, 8

Calf Raises:
135 x 12
185 x 15
235 x 20

------------------------------------------------------------------------------------------
my work changed my schedule again to 5 am to 5 pm, so I joined a local gym so I can train before work and not wake up the family.

3/8/10 PUSH:

Flat Bench:
95 x 15
135 x 10
185 x 10
225 x 8

Dumbell Military:
25's x10
30's x 10, 10

Dips:
BW x 10, 10, 8 Still a bit wary of these...

Incline Flyes:
25's x 12
30's x 12
35's x 12

Close Grip Bench:
90 x 12
140 x 10, 7

Cable Crossovers 'giant set' (no rest):
10's x 10
20's x 10
30's x 10
40's x 10
50's x 10

Posted by: lucifuge

3/10/10 PULL

Deadlifts:
95 x 10
185 x 10
235 x 8
285 x 6

Pulldowns:
80 x 10
100 x 10
120 x 10
140 x 8

T-Bar Rows: (no idea what the ‘bar’ weighs)
70 x 10, 10, 9

Dumbell Rows:
55’s x 8, 8, 8

Barbell Curls:
50 x 10
60 x 10
70 x 6

Machine Preacher Curls:
30 x 12, 9, 10 (elbows really hurting on these)

Rear Delt Machine Flyes:
40 x 10
70 x 10
90 x 10

Barbell Shrugs:
235 x 8, 8

Hanging Leg Raises:
10, 10

Posted by: lucifuge

Once again I've suffered a lull in posting.
I've been training, but I'm not going to go back and post all of the missed workouts.
This weeks training:
3/22/10
Squats: 135 x 10 (just a warm up)
Leg Press: 6 plates(45#) x 12 / 10 plates x 12 / 14 plates x 6
Leg Ext.: 110 x 12 / 130 x 12 / 150 x 10
SLDL: not happening, lower back was pre shot
Leg Curls: 110 x 12 / 130 x 12 / 130 x 6 -drop- 110 x 6
Seated Calf Raises: 140 x 10, 10, 8
Crunches: 80# x 35
----------------------------------------------------------------------
3/24/10
Flat Bench: 135 x 10 / 155 x 10 / 185 x 10 / 225 x 10 / 245 x 8 PR since injury
Incline DB Press: 35's x 12 / 55's x 12 / 75's x 9
Dips: BW x 10, 10, 10
Pec Deck: 80 x 12 / 100 x 12 / 120 x 12
Close Grip Bench: 100 x 12 / 150 x 10, 10
Tricep Ext: 40 x 35
Crunches: 80# x 40
--------------------------------------------------------------------------
3/26/10
Deadlifts: 135 x 10 / 225 x 8 / 315 x 5 / 405 x 2 PR since injury
W.G. Pulldowns: 100 x 10 / 120 x 10 / 140 x 8, 6
Seated Rows: 130 x 10 / 150 x 10 / 170 x 10 / 190 x 8
C.G. Pulldowns: 140 x 8, 7, 7
Barbell Curls: 60 x 10 / 70 x 10 / 80 x 8
Hammer Curls: 25's x 8, 8, 8
Crunches: 80# x 40

Posted by: lucifuge

3/28/10 Shoulders

L Flyes:
15's x 10, 10, 10

Cubans:
10's x 10, 8

Military Press:
45 x 10 / 95 x 10 / 115 x 8, 6

Seated Arnolds:
30's x 12 / 40's x 8, 8

Side Laterals:
15's x 8, 10

Rev. Pec Deck:
100 x 10, 10, 10

===========================================

3/28/10 Legs

Leg Ext:
130 x 12
150 x 10
160 x 10

Squats:
135 x 10
185 x 8
225 x 8
275 x 5 wow, felt really heavy

Leg Press:
360 x 10
450 x 10, 10

Leg Curls:
100 x 10
110 x 10
120 x 10

SLDL:
135 x 5 damned lower back started aching again...

Seated Calf Raises:
165 x 8, 8, 8

Crunches:
80# x 12, 12, 15

Posted by: lucifuge

1/18/2011

Squats:
135 x 12
225 x 10
275 x 10
315 x 8

SLDL:
90 x 12
100 x 12
110 x 12
135 x 12

Leg Press:
360 x 12
450 x 12
540 x 12

Leg Ext / Leg Curl / Calf Raises (tri-set):
110 x 12 / 110 x 12 / 75 x 12
110 x 12 / 110 x 12 / 75 x 12

Well, I'm going to attempt to have a consistent training journal again. Thanks to two years of ridiculous shift changing at work, long friggin hours, and injury it appears as if I will be able to once again generate some kind of consistency.

Posted by: lucifuge

1/20/11

Flat Bench Press:
135 x 12 / 185 x 12 / 225 x 10 / 275 x 10 / 295 x 6
Smith Incline Press:
135 x 12 / 185 x 12 / 225 x 9 / 275 x 3
Dips:
bodyweight x 10 / 10 / 10
Pec Deck:
85 x 10 / 10 / 8
Rev Grip Bench:
135 x 10 / 185 x 10 / 225 x 8 / 135 x 10
Incline DB Press:
60's x 8 / 65's x 7 / 70's x 5

Posted by: lucifuge

1/22/11

Wide Grip Pulldowns:
100 x 12 / 130 x 12 / 150 x 10 / 170 x 8 / 190 x 5
T-Bar Rows:
45 x 12 / 90 x 10 / 115 x 8, 8
Close Grip Pulldowns:
150 x 8, 8, 7
Seated Cable Rows:
120 x 10 / 150 x 10 / 180 x 7
Bent Over Rows:
90 x 10 / 100 x 10 / 110 x 8
(had to cut it short today)

Posted by: lucifuge

1/25/11

Machine Shoulder Press:
50 x 10
100 x 7

Standing Military:
135 x 10
155 x 5, 8

Standing DB Press:
45’s x 10
50’s x 8
55’s x 8

Laterals:
20’s x 12
25’s x 10
30’s x 7 + 3 (rp)

Rev. Pec Deck:
70 x 10, 10, 9

Vertical Rows:
90 x 12
100 x 10, 10

Barbell Curls:
80 x 8, 8
70 x 8

Skull Crushers:
80 x 10, 10, 10

Hammers:
25’s x 12
30’s x 10
35’s x 8

V-Bar Pressdowns:
75 x 12
90 x 12
110 x 10

Posted by: lucifuge

1/25/11

Squats:
135 x 10
225 x 10
315 x 8

Leg Press:
180 x 12
360 x 12
540 x 12

SLDL:
90 x 10, 10, 10

Leg Ext. & Leg Curl supersets: (no rest periods, all sets back to back)
80 x 12/12
90 x 12/12
100 x 12/12

Calf Raises:
70 x 12
105 x 12

Posted by: lucifuge

1/27/11

Flat Bench Press:
135 x 12
225 x 12
275 x 10
315 x 3 PR since surgery

Smith Incline Bench Press:
135 x 10
225 x 10
275 x 4 (drop)
185 x 8 (drop)
135 x 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
85 x 10, 10, 10

Reverse Grip Bench Press:
135 x 12
185 x 11
225 x 8 (drop)
135 x 8

Incline DB Press:
60's x 10
65's x 8
70's x 7

good workout, too bad my elbows are pissed off today...

Posted by: lucifuge

2 for the price of 1!!!

1/30/11

Wide Grip Pulldowns:
100 x 12
150 x 12
180 x 10
200 x 6

T-Bar Rows:
45 x 12
90 x 12
135 x 7

Close Grip Pulldowns:
150 x 8, 8, 6 + 2 (rp)

Seated Cable Rows:
130 x 10
160 x 10
180 x 8

Stiff Arm Pulldowns:
50 x 12
60 x 10
70 x 10

Bent Over Rows:
100 x 10
135 x 10, 8

Kneeling Wide Pulldowns: (cable crossover mach)
55 x 12
70 x 12
85 x10
---------------------------------------------------------------------------------

1/30/11
(shoulder unhappy today, not pushing too hard)

Machine Shoulder Press:
50 x 12
70 x12
100 x 10

Standing Military:
100 x 12
110 x 10, 10

Standing DB Press:
40’s x 10
45’s x 9
50’s x 5

Laterals:
20’s x 12
25’s x 10
30’s x 5 (drop)
25’s x 5 (drop)
15’s x 5

Rev. Pec Deck:
55 x 12
70 x 10, 9

Vertical Rows:
70 x 12
90 x 12
110 x 10

Skull Crushers:
80 x 12, 10, 9

Barbell Curls:
80 x 12, 10, 10

Pressdowns:
80 x 12
100 x 12
110 x 10

Cable Hammer Curls:
35 x 12
50 x 10, 10

Posted by: lucifuge

1/31/11

Squats:
135 x 10
225 x 10
315 x 10 considering dropping squats entirely from my routine. It seems impossible to do them without my shoulder hurting now.

Leg Press:
360 x 12
540 x 12
720 x 10

SLDL:
90 x 10
100 x 10
110 x 10

GHR:
Bodyweight x 7, 7

Leg Curls:
100 x 12
110 x 10

Leg Ext.:
100 x 12, 12

Calf Raises:
95 x 15, 12
--------------------------------------------------------------------

2/1/11

Flat Bench Press:
135 x 12
185 x 12
225 x 12
245 x 10

Incline DB Press:
80’s x 10
85’s x 10, 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
70 x 12
85 x 10, 10

short & sweet. I wanted to get home before the blizzard hit

Posted by: lucifuge

2/3/11

Wide Grip Pulldowns:
70 x 15
150 x 12
180 x 10
200 x 7

T-Bar Rows:
70 x 9, 10, 9

Close Grip Pulldowns:
150 x 8, 8, 8

Seated Cable Rows:
150 x 8, 8, 8

Stiff Arm Pulldowns:
60 x 8, 10, 10

Bent Over Rows:
100 x 10, 10, 10

Overall, I just really wasn’t feeling it today.

Posted by: LiftingMofo

Quote:

Originally Posted by lucifuge

1/31/11

Squats:
135 x 10
225 x 10
315 x 10 considering dropping squats entirely from my routine. It seems impossible to do them without my shoulder hurting now.

Leg Press:
360 x 12
540 x 12
720 x 10

SLDL:
90 x 10
100 x 10
110 x 10

GHR:
Bodyweight x 7, 7

Leg Curls:
100 x 12
110 x 10

Leg Ext.:
100 x 12, 12

Calf Raises:
95 x 15, 12
--------------------------------------------------------------------

2/1/11

Flat Bench Press:
135 x 12
185 x 12
225 x 12
245 x 10

Incline DB Press:
80’s x 10
85’s x 10, 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
70 x 12
85 x 10, 10

short & sweet. I wanted to get home before the blizzard hit

Good numbers man! im trying to get there soon haha.

Posted by: lucifuge

Quote:

Originally Posted by LiftingMofo

Good numbers man! im trying to get there soon haha.

Thank you kindly!
I'm getting it back...slowly, but I'm getting there.
Just keep pushing bro, you'll get there soon enough.

Posted by: lucifuge

I’ve been on vacation, so I haven’t been posting. Still training, just slacking off on logging it

2/6/11

Mach. Shoulder Press:
100 x 10
150 x 10
180 x 8 + 2 (rp)
200 x 6 + 2 (rp)

Military Press:
100 x 10, 10
110 x 10

DB Press:
45’s x 8, 40’s x 8, 8

Laterals:
25’s x 10, 8, 9

Rev Pec Deck:
55 x 10, 10, 10

Vertical Rows:
90 x 10, 10, 10 My left trap was pissed off and tight throughout the entire workout. I couldn’t get it to loosen up at all.
------------------------------------------------------------------
2/7/11

Squats:
135 x 12
225 x 10
315 x 10

Leg Press:
360 x 16
540 x 10, 8

SLDL:
90 x 12, 10, 8

Calf Raises:
90 x 14, 12, 9
---------------------------------------------------------------
2/10/11

Flat Bench:
135 x 12
185 x 12
225 x 12
245 x 12
275 x 10 (drop)
225 x 9 (drop)
135 x 10

Incline DB Press:
65’s x 10
70’s x 10
75’s x 10
80’s x 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
70 x 10, 10, 10

Rev. Grip Bench:
135 x 12
185 x 10, 10
------------------------------------------------------------------
2/12/11

Pulldowns:
100 x 12
150 x 12
170 x 10
190 x 3 (drop)
70 x 12

T-Bars:
45 x 12
90 x 10
135 x 8
180 x 4 holy heavy…

Close Grip Pulldowns:
150 x 10, 8, 8

Wide Grip Cable Rows:
150 x 9, 10, 10

Stiff Arm Pulldowns:
60 x 11, 10, 10

Bent Over Rows:
110 x 10
135 x 10
155 x 8

Kneeling Pull Downs:
70’s x 12, 12, 12

One Arm Cable Row:
70 x 8/8, 8/8
------------------------------------------------------------
2/14/11

Mach Shoulder Press: (plate loaded, I have no idea what the ‘arms’ weigh)
50 x 12
90 x 10
110 x 6

Military Press:
135 x 8, 8, 6

Arnolds:
40’s x 8, 8, 8

Rev Pec Deck:
55 x 12, 12, 10

Vertical Rows:
90 x 10
140 x 10, 8

Skull Crushers:
80 x 12
90 x 10
100 x 8

BB Curls:
70 x 12
80 x 10
90 x 7

Pressdowns:
70 x 12
95 x 10

Hammers:
40’s x 10, 7 (drop)
30’s x 4

Posted by: lucifuge

2/16/11

Squats:
135 x 12
225 x 10
275 x 5 tried some extensive shoulder stretching before starting in an attempt to ease the discomfort, however, it actually seemed to make it worse. Still not giving up though...

Hack Squats:
135 x 10, 10, 10

Leg Press:
360 x 12
540 x 10
630 x 8

Leg Curls:
90 x 12
110 x 10
130 x 8

Calf Raises:
140 x 10, 10

--------------------------------------------------------------
2/17/11

Flat Bench:
135 x 10
185 x 10
225 x 10
275 x 10 (drop)
225 x 7 (drop)
185 x 9 (drop)
135 x 10

Incline DB Bench:
75's x 6, 10 odd...
80's x 8

Decline Bench (mach):
100 x 10
150 x 10, 9

Pec Deck:
70 x 10
85 x 10, 8
-------------------------------------------------------------

2/18/11

Pulldowns:
100 x 12
150 x 10
180 x 8, 5 (drop)
150 x 5 (drop)
100 x 6 (drop)

T-bars:
45 x 12
90 x 10
135 x 7, 5

Cose Grip Pulldowns:
150 x 8 (drop)
140 x 8 (drop)
130 x 10

Wide Grip Cable Rows:
130 x 9, 10, 10

Stiff Arm Pressdown:
60 x 10, 8

Bent Over Rows:
135 x 10, 10

Shrugs:
185 x 10, 10

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S.d.m.f.

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