Thread: fUnc

looks like a good workout.

Are you bulking with 3500 calories? How big are those calories in Jersey huh?

I agree with Patrick, nice w/o! I'm impressed with those deads!

V- I think 3500 is alright for a slow maintained bulk.

Originally Posted by Vieope

Are you bulking with 3500 calories? How big are those calories in Jersey huh?

yup 3500 is my magic number. Oh and jersey calories are too big for a bunny

Originally Posted by rock4832

I agree with Patrick, nice w/o! I'm impressed with those deads!

V- I think 3500 is alright for a slow maintained bulk.

Thanks rock, dead's are my favorite. I went easy on them this week because I've been slacking since New years.

Nice to meet you all.

I took yesterday off and took a ride up to boston. It was kind of random.

Chest/Tri day, i hate chest mostly because i can't put up alot of weight. ok im done complaining.

Flat Bench

185 x 8
155 x 8
155 x 8

Incline Barbell

95 x 8
135 x 8
135 x 8

Flyes

25 x 8
30 x 8
30 x 8

Decline Flyes

25 x 8
30 x 8
25 x 8

1 hand tri extension

30 x 8
30 x 8
25 x 8

cg bench

135 x 8
95 x 8
95 x 8

2 hand rope cable extension

110 x 8
100 x 8
100 x 8

Like i said b4, i absolutely hate chest. I guess its because when i began lifting i didn't have one! Oh well, it'll get better. Legs are tomorrow, i can't wait.

wow, your deads are really strong compared to your bench. Still, good work......and youre only 18. Nice

Legs/Abs

Squats

295 x 8
275 x 8
245 x 8

Leg press

360 x 8
450 x 8
360 x 8

Lunges

40 x 8
40 x 8
40 x 8

Crunches on swiss ball

bw x 15
bw x 15
bw x 15

Leg Raises

bw x 12
bw x 12
bw x 12

Decline situps

bw + 25 x 12
bw + 25 x 12
bw + 25 x 12

Legs felt good today. When i put 295 on for squats during my first rep i thought i was going down for the count, lol. Luckily i made my way back up and it was easier from there on out. Good set though. I also did Hex squats but i dunno wut the rubber barbells weigh so i didn't bother listing them.

I'm taking tomorrow off (shoulders) because I'm going back home for the weekend. Monday is MLK Jr. day so I don't have classes.

Anyway, my diet has been in check and I've actually been leaning out. I woke up two days ago after chest and could tell I leaned out a bit around my mid-section. My legs are also noticablely bigger. They have been like that for awhile now (getting larger everyweek).

I'll pickup where I left off on Friday, later.

I ended up going to the gym yesterday (thursday) since i decided to go home today (friday).

DB press

60 x 8
50 x 8
45 x 8

Lateral raises (i love these)

30 x 8
30 x 8
30 x 8

Reverse flyes

25 x 8
25 x 8
25 x 8

Cleans

I have no idea how much weight I used. It was the largest rubber bb + 10lb on each side. It wasn't that it was heavy, I did 3 sets of 8 like I usually do but these really upped my heartrate. I have began to like them more and more, they are among my other favorites which are deadlifts and squats.

I'm writing this from school, but I'll be back home to workout. It's only a 4hour drive so it isn't too bad but I'm going to have to pack a nat pb sandwhich and/or a protein shake for the ride. I can't wait to do some deadlifts

Back/Bi's

Deadlift

315 x 6
315 x 6
365 x 4
385 x 1
405 x 1 *PB

DB rows

100 x 8
100 x 8
100 x 8

WG pulldown

160 x 8
160 x 8
150 x 8

CG pulldown

160 x 8
150 x 8
150 x 8

Incline db curls

50 x 8
40 x 8

Preacher curls

40 x 8
30 x 8

DB curls (at the same time)

30 x 8
30 x 8
30 x 8

My back is absolutely annihilated. I broke my best twice, i loaded up 385 and got it and a good song came on my ipod and the 45's were right there so i said what the hell, might as well try. So i got it up suprisingly easy. For now on im going to do alot less reps for my deads 5 or lower and use more weight. This was the first week i did Bi's following Back and they were so tired after doing back i had to cut back on the weight and sets which is better in my opinion. The only negative in this workout is that i forgot to do abs like a jackass.

bleh... i slacked BIG time on this journal. ehh oh well back on track now.

Back/Bi's

Deadlift
warmup
315 x 5
365 x 5
385 x 2 (could've gotten 2 or 3 more easily)
365 x 3
315 x 5

DB rows
100 x 8
100 x 8
100 x 8

WG pulldown
120 x 8
110 x 8
110 x 8

CG pulldown
120 x 8
110 x 8
110 x 8

Hammer curls
40 x 8
35 x 8

Incline curls
40 x 8
35 x 8

DB curls (same time)
40 x 8
30 x 8

Yeah this workout was weird... I started off strong with my deads but as soon as i hit the pulldowns my Bi's became really fatigued really fast. But my traps and upper back are pretty soar today so its a good sign.

shit i just realized i lost 40-50lbs on my pulldowns, i didnt even notice that. wow. thats going to be fixed real fast.

I really would like to gain some more mass. Not sure where to add calories and in which meals. I was thinking about adding a grapefruit or banana in the morning for breakfast, just to get a few more calories. I also need to fix up my last meal id like to get a few more calories out of that. If i can get 400-500 more cals ill be set.

Chest/Tri's

Flat bench
185 x 8 (warmup)
225 x 1 *PB
205 x 5
135 x 10

Incline DB press
50 x 8
40 x 8
40 x 8

Incline DB fly
30 x 8
40 x 8
30 x 8

Dips
bw x 8
bw x 8
bw x 8

CG bench
135 x 8
95 x 8
95 x 8

1 hand overhead extensions (each arm)
20 x 8
20 x 8
20 x 8

ahhh... I was so pumped when i pushed 225 up! I didnt even intend to even attempt it, but when i had 185 on there i pumped out 8 reps rather easily and I told myself to just give it a shot and i got it up with ease. My CG bench sucked because by the time i got to my last set of dips my triceps were ready to explode.

Overall, I am very pleased with my workout, now i dont hate chest as much anymore, go figure, lol.

great job in hitting 225!!! that is a great thing. i remeber when i hit it too. the way it looks with 2 plates on each side is awesome. keep up the hard work.

Originally Posted by P-funk

the way it looks with 2 plates on each side is awesome.

EXACTLY!

and thank you

Nice PR

I remember when I first started out, my goal was to one day do 2 plates.

Originally Posted by P-funk

great job in hitting 225!!! that is a great thing. i remeber when i hit it too. the way it looks with 2 plates on each side is awesome. keep up the hard work.

Ditto, Keep it up!!!

Legs/Abs

Squats

275 x 8
275 x 8
275 x 8

Leg Extensions

45 x 8
70 x 8
70 x 8

Leg Press

380 x 8
380 x 8
470 x 8

Leg curls

45 x 8
45 x 8
45 x 8

Lunges

40 x 8
40 x 8
40 x 8

Swiss ball situps

bw x 12
bw x 12
bw x 12

Leg Raises

bw x 12
bw x 12
bw x 12

Weighted crunches

140 x 12
140 x 12
140 x 12



My quads were really tight today, i was struggling a bit with my squats but thats probably because i havent done them in awhile. On the other hand, when i moved over to leg press, it felt alot easier than normal.

Good W/O Brother!!!

Originally Posted by Archangel

Good W/O Brother!!!

thx bro, i appreciate the support

Workouts are looking solid man, keep it up.

Shoulders

DB press

65 x 8
60 x 6
55 x 6
50 x 6

Cleans

Still unsure of the weight of the rubber barbells, i need to ask someone. I did 3 sets of 8, the first set i pressed them overhead, the last two sets i upped the weight. The bar is your standard 45lbs olympic bar.

Lateral Raises

35 x 8
30 x 8
30 x 8
30 x 8

Really good workout today, very intense. My shoulders felt so good and fluid after I left the gym. The only thing that bugged me was I got the 65 x 8 but couldnt get the last two reps on the subsequent sets due to forearm fatigue. The cleans were grueling and I was sweating a boat load when I go to the lateral raises. The laterals definately kicked my ass.

Originally Posted by fUnc17

Shoulders

DB press

65 x 8
60 x 6
55 x 6
50 x 6

Cleans

Still unsure of the weight of the rubber barbells, i need to ask someone. I did 3 sets of 8, the first set i pressed them overhead, the last two sets i upped the weight. The bar is your standard 45lbs olympic bar.

Lateral Raises

35 x 8
30 x 8
30 x 8
30 x 8

Really good workout today, very intense. My shoulders felt so good and fluid after I left the gym. The only thing that bugged me was I got the 65 x 8 but couldnt get the last two reps on the subsequent sets due to forearm fatigue. The cleans were grueling and I was sweating a boat load when I go to the lateral raises. The laterals definately kicked my ass.

Good w/o!!! Oh yes, them laterals shred my shoulders too Ever think about rear laterals? Those are KILLER

Back/Bi's

Deadlift
warmup
385 x 4
405 x 1
405 x 1
385 x 2
315 x 3

WG Pulldown
140 x 8
130 x 8
120 x 8

Rows (pulley)
250 x 8
250 x 8
250 x 8

CG Pulldown
140 x 8
130 x 8
120 x 8

EZ bar curls
75 x 8
65 x 8
65 x 8

Hammer curls
25 x 8
25 x 8
20 x 8

I also did 1 set of wg pullups and cg pullups, unfortunately my biceps suck so bad as far as strength i really cant do many reps yet. In addition, the pins were no where to be found so i couldnt do any more weight on my rows

It's alright though, every week I am able to deadlift more weight for more reps and I'm excited to do it every week because I get stronger every time

I'm also hammering/curling about half what i should be able to be... my bi's are cooked after pulldowns

P.S. I forgot to do abs AGAIN ... omg, so mad. now on my rest day i have to go back to the gym and do abs

Originally Posted by fUnc17

Back/Bi's

Deadlift
warmup
385 x 4
405 x 1
405 x 1
385 x 2
315 x 3

WG Pulldown
140 x 8
130 x 8
120 x 8

Rows (pulley)
250 x 8
250 x 8
250 x 8

CG Pulldown
140 x 8
130 x 8
120 x 8

EZ bar curls
75 x 8
65 x 8
65 x 8

Hammer curls
25 x 8
25 x 8
20 x 8

KILLER Deads!!! Looks good to me Brother. Keep movin' that weight!!!

Originally Posted by Archangel

KILLER Deads!!! Looks good to me Brother. Keep movin' that weight!!!

i will , thanks for the support!

Lookin' good func. Keep it movin'!

Chest/Tri's/Abs

Flat Bench

185 x 8
185 x 8
205 x 5

Incline BB

135 x 3 (completely failed and looked like an asshole)
95 x 8
95 x 8

Incline Flyes

40 x 6 (left arm completely failed, again looked like a dick)
35 x 8
35 x 8

Cable cross

80 x 8
80 x 8
70 x 8

Skullcrushers

65 x 6
65 x 5
65 x 5

Tri overhead DB (1hand)

20 x 8
20 x 8
20 x 8

Decline situps

bw + 25 x 12
bw + 25 x 12
bw + 25 x 12

Swiss ball crunches w/ medicine ball overhead

x12
x12
x12

Side crunches

x12
x12
x12

Knee raises

x12
x12

This is by far the WORST workout I've ever had. My roomate went home for the weekend so I didn't have my spotter, nor the confidence to do anything. It pretty much threw everything out of wack. From the very start I knew I was going to have a shit workout. My triceps wore down fast and when I got to skullcrushers I couldn't do shit for weight OR reps. I need to switch tri's to a diff day as well as Bi's, they both are suffering in the strength category despite the fact they are getting much larger. Some days I feel like I can walk around the gym like I own it, other days I feel like it's my first day.