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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:
70’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

Well… I’ve had three days of hell my friends.
Friday was my wife’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 wouldn’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 leave…

Somehow, in the middle of all that, the baby sitter cancelled… 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 house……

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 with… 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 – 17 years old… 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 wrench…. That’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 we’d just buy a new one, and she’d never liked the kitchen faucet so while I was changing the disposal I could just change the faucet as well). So… I didn’t get home until after 7pm and I was frikkin irritated.

I took apart the original disposal and got it unjammed… 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 wasn’t a total loss… although I didn’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:
50’s x 12, 12, 12

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

Alternating Dumbell Curls:
25’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 sessions…. So far I’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 & 15’s x 10

Single Arm Preachers:
30’s x 10/ 10
40’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.
I’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 :
25’s x 10
30’s x 10
I don’t know the name for this exercise. You take the dumbells and perform a flye, at the top of the motion you hold the DB’s together and perform a close grip press. That’s one rep.

Leg Raises:
15, 15, 12

Strength was definitely up today. I’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 / 15’s x 10

Single Arm Preachers:
40’s x 10, 8, 6
-drop-
25’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
50’s x 12
90’s x 12, 10, 5

-drop-
50’s x 8

Arnold Presses: 60 sec RI
50’s x 5, 6, 5
30’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!

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