fo' shizzle's journal

shiznit2169 · 02-07-2006, 05:38 PM

Lower

SLDL's
RI: 60secs
165/3x8

Squats
RI: 60secs
165/3x8

BB Lunges
RI: 75secs
105/5x5

Twisting Decline Crunches
RI: 60secs
25/2x15

45 degree calf press
RI: 45secs
225/2x20

Archangel · 02-07-2006, 06:52 PM

2 Sweet w/o's my Friend, Fantastic job!!!

shiznit2169 · 02-09-2006, 04:17 PM

Upper

DB Bench Press
RI: 45secs
70/3x8

Bent over BB Row
RI: 45secs
135/3x8 (DOH,Supinated,DOH)

Dips
RI: 60secs
bw/4x8

Lat Pulldown
RI: 60secs
85/4x8 (WG,CG,WG,CG)

shiznit2169 · 02-10-2006, 08:02 PM

Lower

Deadlifts
RI: 45secs
205/3x8

Front Squat
RI: 45secs
115/3x8

Leg Curls
RI: 60secs
70/3x12

Hyperextensions
RI: 60secs
25/3x8

shiznit2169 · 02-13-2006, 09:57 AM

Week 6

Upper

Seated DB Press
RI: 60secs
55 x 8
55 x 8 (alternating)
45 x 8 (arnold's)

Chinups
tempo: 3-2-1
RI: 60secs
bw x 10 (WG)
bw x 8 (supinated)
bw x 4 (NG)

DB Incline Press
RI: 75secs
60/2x8
40/1x10 (burnout set)

CG Seated Row
RI: 75secs
100/2x8
85/1x15 (burnout set)

shiznit2169 · 02-14-2006, 10:15 AM

Lower

Squats
RI: 60-75secs
135,165,205/8,8,5
tempo: 1-3-1
135 x 8

DB SLDL's
RI: 60-75secs
40,60,40/8,5,15
tempo: 1-3-1
40 x 8

DB Lunges
RI: 60secs
35 x 20 (walking lunges - 10 steps each leg)
35 x 12 (side lateral lunges - 6 each leg)
35 x 10 (normal lunges - 5 each leg)

shiznit2169 · 02-16-2006, 10:50 AM

Upper

Flat DB Bench
RI: 3 mins
65,80,50/10,5,15

BB Bent over Row
RI: 3 mins
155,185,135/10,5,15

Dips
RI: 90secs
bw x 23 (failure)
bw x 8 (failure)

Pulldowns
RI: 90secs
100/20 (WG - failure)
100/15 (supinated - failure)

shiznit2169 · 02-17-2006, 04:32 PM

Lower

Deadlifts
RI: 75+ secs
135 x 8
225 x 6
265 x 3
335 x 1
400 x 1 PB

Front Squat
RI: 75+ secs
95 x 8
135 x 8
155 x 10
135 x 8 (tempo: 1-3-1)

Leg Curls
RI: 60secs
45 x 8
60 x 8
75 x 8
90 x 8
60 x 15

Finally hit the 400 mark for deadlifts. Is 400 considered good for a guy who weighs 170 pounds?

Archangel · 02-17-2006, 04:35 PM

Awesome w/o's my Friend, and MEGA CONGRATS on the PB, OMG 400!!! Thats Great for anyone imo!!! FANTASTIC!!!

shiznit2169 · 02-20-2006, 10:01 AM

Week 7

Upper

Seated DB Press
RI: 60secs
55,55,50,35/5,5,5,8

Chinups
RI: 60secs
bw/2x8
bw x 6 (tempo: 1-3-1)

DB Incline Press
RI: 75secs
55/10,8
35 x 8 (tempo: 1-3-1)

Seated Cable Row
RI: 75secs
100/10,8
70 x 8 (tempo: 1-3-1)

shiznit2169 · 02-21-2006, 10:38 AM

Lower

45 degree Leg Press
RI: 75secs
225 x 8
315 x 8
405 x 8
315 x 20 (burnout set)

SLDL's
RI: 75secs
135 x 8
155 x 8
185 x 8
135 x 15 (burnout set)

DB Stepups (high box)
RI: 60secs
30 x 20 (10 each leg)
40 x 16 (8 each leg)
40 x 16 (8 each leg)
25 x 20 (10 each leg - made box 3 inches higher)

First time doing leg press in ages. It was definitely a nice change to give my back a break from doing squats.

Did DOH grip for SLDL's. It was brutal and my grip was getting shot.

First time doing DB Stepups as well. My forearms and grip were really fatigued because of SLDL's. I really liked these and lunges so i will doing them more often. Unilateral work is definitely a benefit in my program.

shiznit2169 · 02-21-2006, 10:56 AM

1 year progress

Exactly one year ago, my brother's sudden change in his daily activities caught my eye as he was writing down routines, going to the gym more often, and preparing clean foods like never before. I thought to myself that he is just crazy and will eventually stop doing that. A week or so later, he was still doing it so i had the nerve to ask him what he was doing. He explained to me in full detail and i got really interested. I was really tired of the way i looked since i was a really skinny kid and weighed about 145 pounds at the time. All i ever did was eat junk food and never did much of anything except play basketball or golf. He started to help me out and told me about the ironmagazine forums.

So i registered to ironmagazine and began to ask questions. Like most beginners, i was clueless and couldn't even tell the difference between a bulking diet and a cutting diet. My routine was also so off balance that i focused too much on arms, chest and quad dominant work only totally neglecting hamstrings.

After a few months, i learned a great deal of information and that's when i really started to get into it. Over the summer, i was eating like an animal and stayed focused on my training without giving up or going through an on/off phase. I saw some incredible gains and i was really happy and was also being complimented by family and friends.

Of course, this isn't what i totally expected. All i wanted to do was gain some weight and put on some mass which was my goal. I did that in 3 months getting up to 180 pounds and adding a couple inches for each muscle, but i wasn't satisfied. I wanted more and now weighlifting has become a part of my life. I don't know what would do without it.

Not only did weightlifting become a part of my life, it also helped me in many other areas of my life. I learned that if i set goals to almost anything whether it is getting a bachelor's degree, getting an A in a certain class, or even something simple like making new friends, it really paid off. It boosted my confidence and self-esteem and i feel more good about myself that i can separate myself from the "average joes" in society. I learned a great deal about myself and always think positive about hardships in life. Some of the hardships were being criticized by people for being too ridiculous because i was way to "obsessed" with weighlifting and always being focused on my diet .. well, fuck them. I learned that the only thing that matters is what YOU think about yourself, not what OTHERS think. I am no longer self conscious about myself and don't give a shit what others think.

All in all, i just want to thank all of you out there for all the help you could possibly give. If it wasn't for my brother and you guys, i probably wouldn't be here or weightlifting at all. I have learned a tremendous amount of information and i am still learning. I am starting to buy some books involving every aspect of weight training and i am loving every minute of it.

Without further ado, keep up the good work people and keep training hard. Hopefully the beginners who are new to this site will follow in the same footsteps and learn a lot from us. It is really up to them to determine how motivated they really are if they're serious about their goals.

Have a nice day

**CowPimp** · 02-23-2006, 11:07 AM

Good story. The benefits of exercise certainly go well beyond asthetics. Although I already knew about the empowerment, self-esteem boosting, and overall confidence boost, I am now learning the psychological benefits of exercise (And of course eating right!) extend much further beyond what the average person might think.

I always like to hear stories like this. It's awesome to see people make transformations like that. Very inspirational. Congratulations to you and all of the progress you have made.

shiznit2169 · 02-23-2006, 03:44 PM

Upper

DB Bench Press
RI: 75+ secs
70 x 8
80 x 8
85 x 4

Pleased with these. A few months ago, could barely do 80 for 1 rep. Now i can possibly do 95 or 100 for a new 1RM.

Cybex Rows
RI: 75+ secs
45 x 8
70 x 8
95 x 8

This looks light on paper but it's rather difficult since the resistance is strong.

Dips
RI: 45secs
bw/3x10

Pulldowns (WG,SG,NG - in order)
85/3x10

I don't want to brag or anything but one thing i have noticed lately is that a lot of people are starting to look at me or watch me perform my lifts .. especially when i do deadlifts, bench, or squats. Some of the guys have often come up to me and ask me about my routine and they ask how much i weigh and when i tell them 170 lbs they say "no way!" because i am stronger than i look. Often at times, i get a lot of looks when i do things like lunges, box-step ups, front squats .. exercises than nobody else does in the my gym so it feels good to be checked out .. even by some of the ladies too

**P-funk** · 02-23-2006, 03:50 PM

workouts are looking good man.

shiznit2169 · 02-23-2006, 03:53 PM

Quote:

Originally Posted by P-funk

workouts are looking good man.

thanks, i'm having difficulty deciding what i want to do for a new routine when i get back from florida. I need something different so my body will not adapt to the same type of training i am doing now.

**P-funk** · 02-23-2006, 03:59 PM

Quote:

Originally Posted by shiznit2169

thanks, i'm having difficulty deciding what i want to do for a new routine when i get back from florida. I need something different so my body will not adapt to the same type of training i am doing now.

you are thinking about it to much. Think more about the variables and less about the training split or routine.

shiznit2169 · 02-23-2006, 04:23 PM

alright, i'll come up with one this weekend and have you guys take a look at it

Seanp156 · 02-23-2006, 09:28 PM

Quote:

Originally Posted by P-funk

you are thinking about it to much. Think more about the variables and less about the training split or routine.

What exactly do you mean by this? Exercises, RI's, sets/reps etc?

**P-funk** · 02-24-2006, 04:18 AM

Quote:

Originally Posted by Seanp156

What exactly do you mean by this? Exercises, RI's, sets/reps etc?

yup.

You could train total body 3x's a week or upper/lower all the time but just make sure you change the variables around.

**CowPimp** · 02-24-2006, 07:05 AM

Quote:

Originally Posted by P-funk

yup.

You could train total body 3x's a week or upper/lower all the time but just make sure you change the variables around.

Agreed. Workouts are looking great though. Most people aren't used to gym-goers doing real exercises like front squats. If you like that kind of attention, then you should try some of my cardio routines. People eat that shit up for some reason. Haha.

shiznit2169 · 02-24-2006, 10:09 AM

Quote:

Originally Posted by CowPimp

Agreed. Workouts are looking great though. Most people aren't used to gym-goers doing real exercises like front squats. If you like that kind of attention, then you should try some of my cardio routines. People eat that shit up for some reason. Haha.

care to list a few or link me to some of your workouts you have done? If it's what you have been doing now, haha, i have a lot of researching to do because most of the stuff u do.. i have never heard of.

**CowPimp** · 02-24-2006, 10:56 AM

Quote:

Originally Posted by shiznit2169

care to list a few or link me to some of your workouts you have done? If it's what you have been doing now, haha, i have a lot of researching to do because most of the stuff u do.. i have never heard of.

Just flip through my journal. I think the last entry is a good example. Any of my circuit training sessions is a good example, especially the more recent ones.

Pylon · 02-24-2006, 10:59 AM

Careful, Shiz. Pimp is a bad mutha. He's stuff'll kill ya.

shiznit2169 · 02-24-2006, 12:09 PM

Quote:

Originally Posted by Pylon

Careful, Shiz. Pimp is a bad mutha. He's stuff'll kill ya.

oh of course, i will be extremely prepared for his stuff .. if i can survive it

shiznit2169 · 02-24-2006, 12:13 PM

Lower

Deadlifts
RI: 75secs
135,225/8,6 (warmup)
295/6,5,4

Front Squat
RI: 60secs
135,165,185/8,8,6

Leg Curls
RI: 60secs
55,70/20,10

Decent workout today. I was pretty tired .. went to bed around 2am last night and breakfast was crap since i had an appointment this morning before my workout.

The grip was brutal for deads. The callouses were bad and it was more sweaty than usual.

Front squats were ok, my endurance was shot.

Leg Curls were ok as well. Hammies were still pretty tight from

02-07-2006, 05:38 PM	#541
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Lower SLDL's RI: 60secs 165/3x8 Squats RI: 60secs 165/3x8 BB Lunges RI: 75secs 105/5x5 Twisting Decline Crunches RI: 60secs 25/2x15 45 degree calf press RI: 45secs 225/2x20
	My Journal

02-07-2006, 06:52 PM	#542
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	2 Sweet w/o's my Friend, Fantastic job!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-09-2006, 04:17 PM	#543
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Upper DB Bench Press RI: 45secs 70/3x8 Bent over BB Row RI: 45secs 135/3x8 (DOH,Supinated,DOH) Dips RI: 60secs bw/4x8 Lat Pulldown RI: 60secs 85/4x8 (WG,CG,WG,CG)
	My Journal

02-10-2006, 08:02 PM	#544
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Lower Deadlifts RI: 45secs 205/3x8 Front Squat RI: 45secs 115/3x8 Leg Curls RI: 60secs 70/3x12 Hyperextensions RI: 60secs 25/3x8
	My Journal

02-13-2006, 09:57 AM	#545
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Week 6 Upper Seated DB Press RI: 60secs 55 x 8 55 x 8 (alternating) 45 x 8 (arnold's) Chinups tempo: 3-2-1 RI: 60secs bw x 10 (WG) bw x 8 (supinated) bw x 4 (NG) DB Incline Press RI: 75secs 60/2x8 40/1x10 (burnout set) CG Seated Row RI: 75secs 100/2x8 85/1x15 (burnout set)
	My Journal

02-14-2006, 10:15 AM	#546
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Lower Squats RI: 60-75secs 135,165,205/8,8,5 tempo: 1-3-1 135 x 8 DB SLDL's RI: 60-75secs 40,60,40/8,5,15 tempo: 1-3-1 40 x 8 DB Lunges RI: 60secs 35 x 20 (walking lunges - 10 steps each leg) 35 x 12 (side lateral lunges - 6 each leg) 35 x 10 (normal lunges - 5 each leg)
	My Journal

02-16-2006, 10:50 AM	#547
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Upper Flat DB Bench RI: 3 mins 65,80,50/10,5,15 BB Bent over Row RI: 3 mins 155,185,135/10,5,15 Dips RI: 90secs bw x 23 (failure) bw x 8 (failure) Pulldowns RI: 90secs 100/20 (WG - failure) 100/15 (supinated - failure)
	My Journal

02-17-2006, 04:32 PM	#548
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Lower Deadlifts RI: 75+ secs 135 x 8 225 x 6 265 x 3 335 x 1 400 x 1 PB Front Squat RI: 75+ secs 95 x 8 135 x 8 155 x 10 135 x 8 (tempo: 1-3-1) Leg Curls RI: 60secs 45 x 8 60 x 8 75 x 8 90 x 8 60 x 15 Finally hit the 400 mark for deadlifts. Is 400 considered good for a guy who weighs 170 pounds?
	My Journal

02-17-2006, 04:35 PM	#549
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Awesome w/o's my Friend, and MEGA CONGRATS on the PB, OMG 400!!! Thats Great for anyone imo!!! FANTASTIC!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-20-2006, 10:01 AM	#550
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Week 7 Upper Seated DB Press RI: 60secs 55,55,50,35/5,5,5,8 Chinups RI: 60secs bw/2x8 bw x 6 (tempo: 1-3-1) DB Incline Press RI: 75secs 55/10,8 35 x 8 (tempo: 1-3-1) Seated Cable Row RI: 75secs 100/10,8 70 x 8 (tempo: 1-3-1)
	My Journal

02-21-2006, 10:38 AM	#551
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Lower 45 degree Leg Press RI: 75secs 225 x 8 315 x 8 405 x 8 315 x 20 (burnout set) SLDL's RI: 75secs 135 x 8 155 x 8 185 x 8 135 x 15 (burnout set) DB Stepups (high box) RI: 60secs 30 x 20 (10 each leg) 40 x 16 (8 each leg) 40 x 16 (8 each leg) 25 x 20 (10 each leg - made box 3 inches higher) First time doing leg press in ages. It was definitely a nice change to give my back a break from doing squats. Did DOH grip for SLDL's. It was brutal and my grip was getting shot. First time doing DB Stepups as well. My forearms and grip were really fatigued because of SLDL's. I really liked these and lunges so i will doing them more often. Unilateral work is definitely a benefit in my program.
	My Journal

02-21-2006, 10:56 AM	#552
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	1 year progress Exactly one year ago, my brother's sudden change in his daily activities caught my eye as he was writing down routines, going to the gym more often, and preparing clean foods like never before. I thought to myself that he is just crazy and will eventually stop doing that. A week or so later, he was still doing it so i had the nerve to ask him what he was doing. He explained to me in full detail and i got really interested. I was really tired of the way i looked since i was a really skinny kid and weighed about 145 pounds at the time. All i ever did was eat junk food and never did much of anything except play basketball or golf. He started to help me out and told me about the ironmagazine forums. So i registered to ironmagazine and began to ask questions. Like most beginners, i was clueless and couldn't even tell the difference between a bulking diet and a cutting diet. My routine was also so off balance that i focused too much on arms, chest and quad dominant work only totally neglecting hamstrings. After a few months, i learned a great deal of information and that's when i really started to get into it. Over the summer, i was eating like an animal and stayed focused on my training without giving up or going through an on/off phase. I saw some incredible gains and i was really happy and was also being complimented by family and friends. Of course, this isn't what i totally expected. All i wanted to do was gain some weight and put on some mass which was my goal. I did that in 3 months getting up to 180 pounds and adding a couple inches for each muscle, but i wasn't satisfied. I wanted more and now weighlifting has become a part of my life. I don't know what would do without it. Not only did weightlifting become a part of my life, it also helped me in many other areas of my life. I learned that if i set goals to almost anything whether it is getting a bachelor's degree, getting an A in a certain class, or even something simple like making new friends, it really paid off. It boosted my confidence and self-esteem and i feel more good about myself that i can separate myself from the "average joes" in society. I learned a great deal about myself and always think positive about hardships in life. Some of the hardships were being criticized by people for being too ridiculous because i was way to "obsessed" with weighlifting and always being focused on my diet .. well, fuck them. I learned that the only thing that matters is what YOU think about yourself, not what OTHERS think. I am no longer self conscious about myself and don't give a shit what others think. All in all, i just want to thank all of you out there for all the help you could possibly give. If it wasn't for my brother and you guys, i probably wouldn't be here or weightlifting at all. I have learned a tremendous amount of information and i am still learning. I am starting to buy some books involving every aspect of weight training and i am loving every minute of it. Without further ado, keep up the good work people and keep training hard. Hopefully the beginners who are new to this site will follow in the same footsteps and learn a lot from us. It is really up to them to determine how motivated they really are if they're serious about their goals. Have a nice day
	My Journal

02-23-2006, 11:07 AM	#553
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Good story. The benefits of exercise certainly go well beyond asthetics. Although I already knew about the empowerment, self-esteem boosting, and overall confidence boost, I am now learning the psychological benefits of exercise (And of course eating right!) extend much further beyond what the average person might think. I always like to hear stories like this. It's awesome to see people make transformations like that. Very inspirational. Congratulations to you and all of the progress you have made.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-23-2006, 03:44 PM	#554
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	Upper DB Bench Press RI: 75+ secs 70 x 8 80 x 8 85 x 4 Pleased with these. A few months ago, could barely do 80 for 1 rep. Now i can possibly do 95 or 100 for a new 1RM. Cybex Rows RI: 75+ secs 45 x 8 70 x 8 95 x 8 This looks light on paper but it's rather difficult since the resistance is strong. Dips RI: 45secs bw/3x10 Pulldowns (WG,SG,NG - in order) 85/3x10 I don't want to brag or anything but one thing i have noticed lately is that a lot of people are starting to look at me or watch me perform my lifts .. especially when i do deadlifts, bench, or squats. Some of the guys have often come up to me and ask me about my routine and they ask how much i weigh and when i tell them 170 lbs they say "no way!" because i am stronger than i look. Often at times, i get a lot of looks when i do things like lunges, box-step ups, front squats .. exercises than nobody else does in the my gym so it feels good to be checked out .. even by some of the ladies too
	My Journal

02-23-2006, 03:50 PM	#555
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	workouts are looking good man.
	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

02-23-2006, 04:23 PM	#558
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	alright, i'll come up with one this weekend and have you guys take a look at it
	My Journal

02-24-2006, 10:59 AM	#564
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Careful, Shiz. Pimp is a bad mutha. He's stuff'll kill ya.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton