X Ring

well the impact wrench that i never use, when I rotate my tires, b/c I dont want to mess up my chrome nuts I used b/c my nuts are rusted now (YES MY NUTS ARE RUSTED FOLKS). But it didnt really fit square and got crooked b/c of the center cap on the AE589s got in the way and cross threaded the nut busting some threads (one on the front then I got pissed and rushed and busted one in the rear.) Gotta pull the axles to get at it and I cant do that myself so it goes in wednesday I guess. More $$ down the f'in drain

PreMier

Damn, thats a bitch! How did chrome rust?? Or are they just plated? I got some nice nuts( ) and they were like 2$ a piece... fukin jip!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

X Ring

yeah my nuts are (were) plated and they got nicked up even only using a breaker bar and then with the winter salt and sand they went to hell, should have just keep stock wheels and went with 32s, less hassles better mileage

Rocco32

Glad to have you back!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Flex

think about how funny this sounded to me when i read this post first

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

X Ring

yeah I figured I would at least give the viewers a laugh, b/c I certainly was far from that when I busted my nuts

X Ring

April 16, 2004: 2B, 239.5 lbs, cut it down to 50 min for workout with 5 min cardio, did hack squats on the power squat machine rather than barbell squats.

time- 60 min
cardio warmup- 5 min
Hack Squat- 9x360, 9x450 (plus machine weight)
Quad Extention- 8x290, 7x305
Incline Barbell Press- 6x225, 6x225
Cable Crossover- 8x10, 10x8
Military Dumbbell Press- 7x80, 6x80
Close-Grip Bench- 7x185, 6x185
V-bar Press Down- 9x10, 7x12

April 17, 2004: Off Day Not really feeling sore from workouts.

April 18, 2004: Off Day

April 19, 2004: 3A bumped up to 3 sets/exercise, I like it because I am getting a better pump from it. Weight: 240 lbs 3 min bike (knee hurt), 60 min workout

Workout (rep x weight):
time-60 min
cardio warm up 3 min
WG pulldown- 8x18, 6x20, 8x18
Barbell Rows- 7x225, 7x245, 7x225
Leg Curl Lying- 9x160, 4x190 + 3x170, 6x170
Barbell Curl- 8x115, 6x135, 6x135
Hammer Cable Curls- 9x7, 8x7, 8x7
Calf Raises seated- 9x290, 8x290, 9x280
Barbell Shrug- 9x405, 8x455, 9x405

April 20, 2004: 3B weight: 240, 1:15 workout, oh and I suck at close grip bench, perhaps because it is at the end of the workout

time- 75 min
cardio warmup- 3 min
Barbell Squat- 8x315 (3)
Quad Extention- 9x290, 7x305, 8x290
Incline Barbell Press- 8x225, 7x225 (2)
Cable Crossover- 9x9, 9x10 (2)
Military Dumbbell Press- 7x80, 6x80, 7x80
Close-Grip Bench- 6x185 (3)
V-bar Press Down- 8x10 (3)

April 21, 2004: Day Off

April 22, 2004: Weight: 240 lbs, Time:?? 70 min, 4 sets/exercise is nice, could still do more without a problem, Cardio: 5 min, Went a bit lighter today but got in better reps

Workout (rep x weight):
time- ? 70 min ?
cardio warm up: 5 min bike
WG pulldown- 8x18, 6x20 (2), 7x18
Barbell Rows- 7x225(3), 8x225
Leg Curl Lying- 9x160, 6x180, 7x180, 7x170
Barbell Curl- 8x115, 6x135 (2), 7x115
Hammer Cable Curls- 6x8, 9x6.5, 9x7, 9x7
Calf Raises seated- 10x235, 8x280, 8x280, 9x235
Barbell Shrug- 9x405 (3), 8x405

April 23, 2004: Workout in different gym in VT while visiting girlfriend. Some machines had different numbers but weights were comparable. Sucking wind on squats. No Cardio, didn’t get a weight.

time- 60 min
cardio warmup- 5 min
Barbell Squat- 8x315 (2), 6x315, 8x275
Quad Extention- 8x290, 7x305 (2), 8x290
Incline Barbell Press- 7x225 (3), 6x225
Cable Crossover- 9x110 (4)
Military Dumbbell Press- 7x80, 7x80, 6x80, 8x70
Close-Grip Bench- 6x185 (4)
V-bar Press Down- 9x11 (4)

April 24, 2004: Day off, diet for last week (since 4/16 or 17) hasn’t been recorded in fitday account because I haven’t had time to enter it on the computer. Keeping track mentally I would say 3000-3400 cals/day and 200-300 g protein/day (closer to 260 most days). Hasn’t been great week for my diet but I was on vacation and traveling didn’t plan my meals as much as I should have and had some high carb days. Only one day I had 2 pints of Shed and a Tanq & Tonic. First drinks in about 2 months. I figured it was ok since the Red Sox were playing the Yankees and kicked their ass.

April 25, 2004: Day Off

April 26, 2004: Today was alright, forgot my wrist wraps so shrugs sucked ass. Diet was ok, but even taco meat cooked on the Foreman was to greasy. I cant eat and go to the gym like I used to I need at least 1.5 hrs before I can lift after eating. And 2 hrs if I want to do squats or deads and not puke all over. Weight: 241 lbs

Workout (rep x weight):
time- 70 min (could have done it faster)
cardio warm up 4 min
WG pulldown- 8x18, 7x20, 6x20, 7x18 (2)
Barbell Rows- 8x225, 8x245, 6x245, 8x225, 9x225
Leg Curl Lying- 9x160, 8x180, 7x180, 6x180, 9x160
Barbell Curl- 8x115, 6x135, 5x135, 7x125, 6x125
Hammer Cable Curls- 8x7, 8x8, 9x7 (3)
Calf Raises seated- 9x235, 9x280, 9x280, 6x280 (WTF), 9x235
Barbell Shrug- 8x315 (4) Forgot my damn straps and got pissed and left


Overall thing are ok, the 5 sets/ exercise is a decent workout. Closer to my old workout intensity. Looking forward to the next week and a half or so of workouts, should be a good challenge.

X Ring

so there is a long ass post with the past week and change of workouts and commentary

X Ring

solid workout last night. Thinking that a AM PM split would be benefical after this point but i dont think I can realistically swing that unfortunately. By the time i get to close grip bench my shoulders are kinda warn or maybe I am just a little bitch.

Time: 75 min, couldnt have been much shorter, well maybe if the gym wasnt so damn crowded
Weight: 239
cardio: 3 min bike
Barbell Squat- 8x315 (4), 6x315
Quad Extention- 8x290 (2), 10x290, 8x290 (2)
Incline Barbell Press- 7x225 (4), 6x225
Cable Crossover- 10x8, 9x9(3), 10x8
Military Dumbbell Press- 9x70, 6x80, 5x80, 7x70, 7x70
Close-Grip Bench- 9x135, 6x185 (2), 9x135 (2)
V-bar Press Down- 10x15, 9x15.5 (4)

X Ring

today (4/28) is a day off. going to see my brother play some baseball and get my damn truck straight

PreMier

Yes.. Little bitch. I had this same problem the other day, but I just psyched myself up once I failed and got the needed reps. You can do it to man!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

Oh, and I ran into a 3ft post today in a parking lot... It was infront of me an to the right. I didnt see it, and I started to pull out, and crunched the fuck outa my passenger side door.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Var

Nice workouts, X! You guys are showing me how weak I am. Gotta start getting stronger soon.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

CourtQueen

lol - lil bitch or not workouts are quite impressive X.
Maybe I missed something but were you 4wheelin?

Flex

nice w.o.'s bro

looks like everyone is starting to get into that LIGHT WEIGHT.

btw...i LOVE those close grip benches. i think they're the key to big arms (i woudlnt know, cuz i don't have any...but i THINK that exer. is the key haha)

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

X Ring

thanks all
Premier- that fucking explorer, called the shop, actually a really decent guy, got the wrong studs in which is fine so that will be done tomorrow morning. BUT the noise I heard in the rear was my brake which I have new pads for I was going to put on when I got it back. One of the old ones was cracked ?! so he replaced both rear brakes turned the rotor on the driver side rear. THe front driver side caliper was frozen and dragging bad supposedly and the rotor was shot so might as replaced that rotor and the front brakes. Maybe the front pass. rotor too. All of this fucking brake work I could have and was going to do myself. I already had the fucking rear brakes but I had my dad drop it off and i told him to leave my number but he must have left his or called the guy first and he told the guy to go ahead and do all the brake work, Now I am looking at fucking $600 to 700 bill. All I wanted was my studs replaced that I messed up!!!! :angry:
I feel your pain man, i know you just had other shit with your X to deal with

Var- its not about the weights you are using it is about the progress you are making, and dedication you have. Keep it up and thanks

CQ- thanks and you didnt really miss much, yeah I was off roading but that didnt break anything and it was really mild terrain. I just drive a gas guzzling pavement pounder.

Flex- thanks man. this workout has made some of my lifts decrease but it is all good, got some good shit coming up. And for my weight none of my lifts are all that impressive, keep in mind I am 240. I like close grip bench, I am just not getting the weight up for some reason. I feel like I have the energy just not moving the weight. That WILL change. In a week and a half I will get back into the LIGHT WEIGHTS.

Thanks again everyone

Flex

X, my man, PLEEEEEEASE don't tell me your a yankees fan^

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

Triple Threat

Flex, you say that like it's a bad thing.

X Ring

ABSOLUTELY POSITIVELY NOT!!! I WILL NEVER BE!!!! Christ the only thing worse than a Yankee player are their fans!!!! My sig is to poke fun at the Yanks, I am a die hard sox fan regardless of how many times they blow it in late august and september. :rolleye:

I am definitely going to check out this movie coming out in theaters, only bad side about that is we cant call the Yankees sell outs anymore

And I just want y'all to know THIS IS THE YEAR!! I heard they were taking ring size orders already

Flex

that's EXACTLY what i'm saying

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

Flex

THAT'S MY BOOOOOOOOOOOOY

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

X Ring

April 29, 2004: I feel that A day isn’t as hard as B day. I know TP changed it because the deads and SLDLs were too much but maybe mixing them in there somehow. Alternating or maybe use the DL and SLDL earlier on.

6A
weight: 242 lbs
Workout (rep x weight):
time- 95 min (could have done it faster)
cardio warm up:none
WG pulldown- 8x18, 7x20, 8x20, 7x19, 8x18 (2)
Barbell Rows- 8x225, 6x245, 8x225 (4)
Leg Curl Lying- 9x150, 9x170, 7x190, 6x190, 7x170, 8x160
Barbell Curl- 8x115, 6x135, 5x135, 7x125, 6x125, 7x115
Hammer Cable Curls- 9x7, 8x8, 9x7, 8x7 (3)
Calf Raises seated- 8x235, 9x235, 8x280, 6x280 (WTF), 9x235 (2)
Barbell Shrug- 9x315, 9x405 (5)

April 30, 2004:
6B
Time: 95 min
Weight: 239 lbs
cardio: none
Barbell Squat- 7x315 (2), Hack squats 9x360, 9x450, 9x540 (2)
Quad Extention- 8x290, 9x290 (5)
Incline Barbell Press- 7x225 (4), 6x225, 8x185
Cable Crossover- 10x8, 9x9(2), 8x8 (2), 10x8
Military Dumbbell Press- 8x70, 7x80, 5.5x80, 8x70, 6x70, 7x70
Close-Grip Bench- 9x135, 7x155 (3), 9x135 (2)
V-bar Press Down- 7x12, 8x11, 7x10, 8x10 (2)

May 1, 2004: Day Off. Stopped using FitDay for the most part as I have a good idea of what I am getting in my diet at this point, and I don’t have time or patience for that.

May 2, 2004: Day Off

May 3, 2004: getting interesting with 7 sets, kind alike it going to try for an AM/PM split tomorrow because of legs. Low energy today, so lifts were kinda bad relative to other days, however, my weights are going down like other people are experiencing. My close grip bench is down but was down toward the beginning.

7A
weight: 244
Workout (rep x weight):
time- 90 min
cardio: none
WG pulldown- 8x18 (2), 7x20 (2), 8x18, 7x18, 7x17
Barbell Rows- 8x225 (6), 9x185
Leg Curl Lying- 9x160, 9x180, 6x200, 8x180, 7x180, 8x170 (2)
Barbell Curl- 9x95, 8x115, 6x135 (2), 7x125 (2), 7x115
Hammer Cable Curls- 8x7.5 (2), 8x7 (5)
Calf Raises seated- 9x235 (2), 9x280 (2), 9x235 (3)
Barbell Shrug- 9x315, 9x405 (4), 9x365 (2)

May 4, 2004: Was able to do an AM/PM split. SUCKED. I hated it. In the AM I wasn’t up so my squats sucked. In the PM I feel like I didn’t get warmed up enough so I had a slow start. Even though with 6, 7 , 8 sets it is tough I would rather do it all together in the evening or late afternoon.
My shoulder really hurt on cable flies I am going to try not to do them after this phase is over, dumbbell flies are ok but cables kill me so I have to go lighter and just do 9 reps.

7B
Time: 100 min
Weight: 242/243
cardio: 5 min bike AM
Barbell Squat AM- 9x225, 6x315 (3), 8x275 (3)
Quad Extention AM- 8x295 (5), 9x275 (2)
Incline Barbell Press- 6x225, 7x225 (2), 6x225 (2), 6x205, 8x185
Cable Crossover- 9x8 (7) Shoulder killed me, well almost
Military Dumbbell Press- 8x70, 6x80 (2), 8x75, 6x70, 6x65 (2)
Close-Grip Bench- 9x135, 7x155 (2), 6x155, 7x155, 6x155, 7x135
V-bar Press Down- 8x10, 9x10, 7x11 (3), 8x10 (2)

May 5, 2004: Day off

May 6, 2004: Weight down a bit today which is alright but my appetite has went down the shitter. Lifts were respectable. Time was a bit longer than it should have been but I couldn’t have done it any quicker.
8A
Workout (rep x weight):
time- 110 min (could have done it faster)
cardio none
Weight: 239 lb
WG pulldown- 8x16, 8x18, 6x20, 7x20, 8x18 (2), 8x17(2)
Barbell Rows- 8x225 (6), 9x185 (2)
Leg Curl Lying- 10x160, 9x180, 7x180 (3), 7x170 (3)
Barbell Curl- 8x115, 6x135 (2), 6x125 (2), 6x115 (2), 8x95
Hammer Cable Curls- 8x8 (2), 9x7, 8x7(5)
Calf Raises seated- 10x245, 9x245 (6), 8x245
Barbell Shrug- 9x315, 9x405 (2), 8x405 (8), 9x365 (2)

May 7, 2004: LAST DAY OF PHASE I !!!!!!!!!! Great workout, great to be done but I didn’t eat much and my left knee is killing me on leg extensions. Fantastic military press, I didn’t use a spotter to help me lift the weights but I felt just about as good as I have felt doing MP while on this program.

8B
Time: 110 min, couldnt have been much shorter, well maybe if the gym wasnt so damn crowded

Weight: 237
cardio: none
HACK Squats- 10x360, 9x450, 9x540, 8x630 (3), 8x540 (2)
Quad Extention- 8x290 (8) Left Knee neared explosion
Incline Barbell Press- 7x225, 6x225, 7x225, 6x225, 7x225, 5x225, 6x205, 8x185
Cable Crossover- 9x8 (8)
Military Dumbbell Press- 8x70, 6.5x80, 7x80, 6.5x80, 6x80, 6x75, 6x70 (2)
Close-Grip Bench- 9x135, 6x185, 6x175, 6x155, 7x155, 6x155, 8x135 (2)
V-bar Press Down- 9x15 (8)

This phase of the program is pretty kick ass, I hated it at times and this last week I was pretty damn drained but I liked it. And I would do it again starting at higher sets this time and maybe lasting only 3 weeks still finishing with 8 sets/exercise

May 8, 2004: Day off went to Block Island to watch my brother baseball game and ate not nearly enough but the contents was alright

May 9, 2004: Day off and food was alright, kinda fatty, eggs are starting to make me ill, I need to get some kind of high protein cereal or some meat for breakfast. I do eat oats here and there but I need to relax on the eggs.

May 10, 2004: Today I get to start PHASE II!!!! Wooohoooo!

I promise to keep up with this better just been really busy lately and lazy to I guess

Var

Great job, X! Keep it up.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

X Ring

thanks Var!
5/10/04 workout

Phase 2 Day 1 Chest and Calves
Incline dumbbell bench press 9x100, 6x110, 7x105
Flat barbell bench press 8x225, 6x255 (2)
Low cable cross-overs 9x8, 7x9, 8x8
Standing Calf Raises 10x15.5 (3) no more weight
Seated Calf Raises 7x290, 8x245 (2)
Cardio 5 min Bike
Weight 241 lbs


Incline felt great, flat bench I havent done in 4 weeks and I didnt have a spotter and I usually wimp out on it like today, could have had more weight. Ran out of weight on standing calf raises, going to have to do something different.
Diet sucked past few days. I feel like a fat ass but I am not eating enough , gotta look into some other food.

PreMier

Nice weights man. Your legs are strong as hell.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

X Ring

No my legs use to be strong as hell back when I was catching for baseball and playing soccer. They are just starting to come back now, i blew my legs off when I started lifting first two or two and a half years of college. I can finally deep squat 315 for decent # of reps. Even though I was a catcher I still fall over when I go super deep, Just cant keep those feet flat.

I will post my w/o from tonight tomorrow when I am on my laptop and have my spreadsheet but it was so sweet to do deads again.
First set I actually got 405 lbs for 8 reps. I was happy...for now. It will go up next week

Rocco32

Looks like a great workout. You definately have some power!!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

X Ring

thanks rock but I felt like a little fat turd at the gym today, I was surrounded by ginormous guys. Insane the size of some of these dude and half of them were freaking cut at that size. and I am 6'1" 240 lbs. It must be something in their water

X Ring

5/11/04
DAY 2 Back time.. 45min
Pull-ups................................9, 7x +15 lbs, 6x +15 lbs
Close-grip pull-downs..........9x18, 6x20, 7x20
Dead-lifts.............................8x405, 4x425, 6x405
One-arm dumbbell rows......9x105, 8x115, 9x115
Weight.................................240 lbs
Cardio..................................5 min bike
Other...................................6 sets abs

Things were ok, probably should have pulled more weight all around but wasnt sure what I could handle before I busted something. I expect everything to increase next week. I will warm up differently on deads so that my first set is at 455 which I should be able to pull 6 if I dont go to heavy before that. and I did some abs b/c the workout was only 45 min

Triple Threat

If you really want to focus on the deads, do them first in the workout. That's what I did. Of course, it will effect the weights that you use on the other lifts, but in my case I wanted to maximize the deads. TP didn't mind when I brought up the subject of switching the order of the exercises.