fUnc

fUnc17 · 01-08-2005, 11:54 AM

Hi all. My name is AJ, I am currently 6'3" 205lbs and on a bulk atm. I'd thought I would start a journal to keep track of my progress and to share my workouts with everyone, thanks.

List of supplements I take:

ON 100% whey
Myoplex MRP
multi vitamin
vitamin C
Occasionaly an ABB blue thunder or ABB carb force

Current Diet:

Meal one - 2 scoops whey, 2 cups water, 1/2 cup oats
Meal two - nat pb + almonds on ww, water
Meal three - skinless Rotissarie chicken, cup brown rice, water
Meal four - 2 scoops whey, 2 cups water, 1/2 cup oats
Meal five - ABB carbo force -or- Myoplex MRP
Meal six - 2 Turkey wrap's w/ veggies, salad, water
Meal seven - 1 cup cottage cheese, water

Aiming for approx 3500 cals

Current split:

Chest/Tri
Legs
Rest
Shoulders
Back/Bi
Rest

Today is a rest day but I'll list yesterday's workout. I only did back yesterday because i did bi's/tri's the previous day. I decided to change my routine to back/bi from now on so my arms aren't overtained, etc.

Deadlift

315 x 8
275 x 8
275 x 8

DB bent over rows

100 x 8
100 x 8
100 x 8

WG pulldown

120 x 8
120 x 8
120 x 8

CG pulldown

120 x 8
140 x 6
120 x 8

Decline situps

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

Knee raise

bw x 12
bw x 12
bw x 12

**P-funk** · 01-08-2005, 01:57 PM

looks like a good workout.

Vieope · 01-08-2005, 02:08 PM

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

Rocco32 · 01-08-2005, 02:11 PM

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

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

fUnc17 · 01-08-2005, 02:28 PM

Quote:

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

Quote:

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.

Vieope · 01-08-2005, 02:47 PM

fUnc17 · 01-10-2005, 07:24 PM

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.

Cold Iron · 01-10-2005, 07:34 PM

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

fUnc17 · 01-11-2005, 07:36 PM

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.

fUnc17 · 01-12-2005, 08:13 PM

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.

fUnc17 · 01-14-2005, 11:13 AM

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

fUnc17 · 01-14-2005, 07:11 PM

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.

fUnc17 · 01-28-2005, 08:06 AM

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.

fUnc17 · 01-29-2005, 04:15 PM

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.

**P-funk** · 01-29-2005, 04:17 PM

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.

fUnc17 · 01-29-2005, 04:20 PM

Quote:

Originally Posted by P-funk

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

EXACTLY!

and thank you

Cold Iron · 01-29-2005, 04:28 PM

Nice PR

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

Archangel · 01-29-2005, 04:29 PM

Quote:

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!!!

fUnc17 · 01-30-2005, 11:38 AM

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.

Archangel · 01-30-2005, 04:42 PM

Good W/O Brother!!!

fUnc17 · 01-30-2005, 04:53 PM

Quote:

Originally Posted by Archangel

Good W/O Brother!!!

thx bro, i appreciate the support

M.J.H. · 01-30-2005, 04:57 PM

Workouts are looking solid man, keep it up.

fUnc17 · 02-01-2005, 06:20 PM

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.

Archangel · 02-01-2005, 08:26 PM

Quote:

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

fUnc17 · 02-02-2005, 05:41 PM

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

01-08-2005, 11:54 AM	#1
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	fUnc Hi all. My name is AJ, I am currently 6'3" 205lbs and on a bulk atm. I'd thought I would start a journal to keep track of my progress and to share my workouts with everyone, thanks. List of supplements I take: ON 100% whey Myoplex MRP multi vitamin vitamin C Occasionaly an ABB blue thunder or ABB carb force Current Diet: Meal one - 2 scoops whey, 2 cups water, 1/2 cup oats Meal two - nat pb + almonds on ww, water Meal three - skinless Rotissarie chicken, cup brown rice, water Meal four - 2 scoops whey, 2 cups water, 1/2 cup oats Meal five - ABB carbo force -or- Myoplex MRP Meal six - 2 Turkey wrap's w/ veggies, salad, water Meal seven - 1 cup cottage cheese, water Aiming for approx 3500 cals Current split: Chest/Tri Legs Rest Shoulders Back/Bi Rest Today is a rest day but I'll list yesterday's workout. I only did back yesterday because i did bi's/tri's the previous day. I decided to change my routine to back/bi from now on so my arms aren't overtained, etc. Deadlift 315 x 8 275 x 8 275 x 8 DB bent over rows 100 x 8 100 x 8 100 x 8 WG pulldown 120 x 8 120 x 8 120 x 8 CG pulldown 120 x 8 140 x 6 120 x 8 Decline situps bw + 25 x 12 bw + 25 x 12 bw + 25 x 12 Knee raise bw x 12 bw x 12 bw x 12
	Heres how I train. Strength Edge

01-08-2005, 01:57 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	looks like a good workout.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-08-2005, 02:08 PM	#3
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,863 Photos: 10	Are you bulking with 3500 calories? How big are those calories in Jersey huh?
	FURtherness

01-08-2005, 02:11 PM	#4
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I agree with Patrick, nice w/o! I'm impressed with those deads! V- I think 3500 is alright for a slow maintained bulk.
	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...

01-08-2005, 02:47 PM	#6
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,863 Photos: 10
	FURtherness

01-10-2005, 07:24 PM	#7
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

01-10-2005, 07:34 PM	#8
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	wow, your deads are really strong compared to your bench. Still, good work......and youre only 18. Nice

01-11-2005, 07:36 PM	#9
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

01-12-2005, 08:13 PM	#10
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

01-14-2005, 11:13 AM	#11
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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
	Heres how I train. Strength Edge

01-14-2005, 07:11 PM	#12
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

01-28-2005, 08:06 AM	#13
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

01-29-2005, 04:15 PM	#14
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

01-29-2005, 04:17 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-29-2005, 04:28 PM	#17
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	Nice PR I remember when I first started out, my goal was to one day do 2 plates.

01-30-2005, 04:42 PM	#20
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Good W/O Brother!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-30-2005, 04:57 PM	#22
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Workouts are looking solid man, keep it up.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-30-2005, 11:38 AM	#19
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

02-01-2005, 06:20 PM	#23
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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.
	Heres how I train. Strength Edge

02-02-2005, 05:41 PM	#25
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	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 Last edited by fUnc17 : 02-02-2005 at 05:52 PM.
	Heres how I train. Strength Edge

02-02-2005, 06:47 PM	#26
Archangel High Intensity Freak Elite Member