I'm Trying's Journal

I'm Trying · 08-20-2005, 05:30 PM

Ok I'll post my supplement usage...

1000mg x2 dosages per day (one post w/o and one dose with dinner

2 multivitamins (ON Performaxx) (one post w/o, one with dinner)

10g Plain ole' Creatine Monohydrate (split in two doses, one post w/o with Carbs and one later in the day)

775mg of Cal/Mag/Zinc once per day take post workout

2g Glucosamine taken post workout

500mcg x 2 B-12 (taken with same schedule as above)

100mg x 2 B-6 (same as above)

400mcg Chromium Pilconate (same as above)

18g of Fish oil ( taken in 3 doses spread apart)

3.6g of ALCAR (taken in 3 doses like above)

600mg of R-ALA (taken in 3 doses like above)

12.5mg x 3 Ephedrine (for now to test tolerance. will raise to 25mg within the next week. Taken on W/O days only)

200mg x 3 Caffine (taken with Ephedrine)

3g Green Tea taken on off days (taken in conjunction with the fish oil etc)

400mg x2 Vit E (Taken with Multivitamin)

ZMA (taken before bed)

12mg Melatonin (taken with ZMA)

I think that is it.

I'm Trying · 08-23-2005, 01:51 PM

Cardio: 30 min 2.8mph avg Heart Rate: N/A (Treadclimber)

Biceps

Preacher Curl
35x10
45x10
55x10
65x10
75x5

Hammer Curl
22x10
22x10
22x10

Conc. Curl
15x12
15x12

Triceps

Tricep Ext. Machine
50x10
70x10
80x10

Rope Pressdown
50x10
40x10
30x10

V-Bar Pressdown
30x10
40x10
50x10

Dip Machine
150x10
200x10
200x8 (failure)

Forearms

Wrist Curl
30x20
30x20
30x15 (failure)

Reverse Wrist Curl
30x15 (Failure)
30x15 (Failure)
30x12 (failure)

Workout was ok. I didn't get much sleep last night, (about 4 hrs

) I did moderate intensity cardio not above 3.0 mph like I have been doing. I did use one of my samples of Maximum Pump and the pump was pretty damn good! I maybe purchasing a bottle of it to give it a try. Please feel free to critique!
THanks !!

I'm Trying · 08-25-2005, 01:02 PM

Cardio: Treadclimber 30min (accidently hit a button while I was cleaning off the machine and cleared the info

)

Yesterday morning was a pisser to me. I had my BF checked and had the same "trainer" who checked it before do it again and when I look in the mirror I can tell that my "love handles" are shrinking. Well she checks my BF% and calculates it out and says my % is 19+%. There is no way it went up like that. I've been eating clean, weight has stayed pretty much the same cause of lifting weights. This morning I'm down to 199lbs.

I would say my % is low 14% to high 13%.

Well I'm getting alittle frustrated. I'm getting no responses in my journals for advice or anything. Oh well.
Thanks for looking

I'm Trying · 08-25-2005, 10:01 PM

No workouts today or tomorrow. I have a State tournament this weekend. Its a fairly big thing. Anyways I wanna be ready for that. I will have some stats posted tomorrow. I just purchased a memory card for my digital camera today so I can post some pics.

I'm Trying · 08-28-2005, 03:34 PM

Tournament didn't turn out to well for me and my team. We advanced to Sunday and lost the first game in the bottom of the 7th. Oh well. Back to the gym tomorrow!!

BTW weight is 199lbs still.

I'm Trying · 09-06-2005, 07:15 PM

Well I'm back.

Cardio 30 min treadmill (treadclimber inop.

)

Chest:

Hammer Strength
25p x10 (25 plate on each side) warm up set
45x10
55x10
60x10
60x8

Incline Rotary Chest
70x10
100x8
100x7

Incline Press
65x8
90x8
90x8

Verticle Press
80x10
105x7
105x8

Upper Cable Crossover
20x10
30x10
40x10

Lower Cable Crossover
25x10
35x10
45x10

Another test on the Left Rotator cuff and it seems to have passed. It still has some slight soreness which is expected. Worked out to failure on pretty much on every exercise.
Please feel free to critique.Thanks!

I'm Trying · 09-06-2005, 07:27 PM

Cardio 25 min Treadmill. Still no treadclimber.

Biceps

Standing Preacher Curl
40x12 (warm up set)
70x10
70x10
70x6
70x6

DB Hammer Curls
25x10x3

Conc. Curl
15x10x2

Triceps

Tricep Ext.
50x10
80x10
80x10

Rope Pressdown
40x10
30x10 (better form)
30x10 (better form)

Reverse Grip Pressdown
20x10x3

Dip Machine
200x10
200x10
200x7

Forearms

Wrist Curls
30x20x3

Reverse Wrist
30x20
30x15
30x10

Went to failure on every set. On some stuff can go up on weight.
I'm thinking of going to a power lifting workout program within the next week or two. I want to build strength more then anything. Like I've said in either this journal or a previous one that muscle definition will come with the strength. Well feel free to critique.
Thanks for stopping by!!

I'm Trying · 09-11-2005, 10:31 PM

I've been SOOO sore the last several days. I finally got rid of the soreness about Friday. Well time to plug away again.

I'm Trying · 09-12-2005, 08:54 PM

20 min Treadmill (cardio)

Chest

Flat Bench
115X10
135x10
155x5 (failure)

135x7

Incline Bench
95x8

Incline Bench DB
30x10
40x10
50x6 (failure)

Decline DB
25x10
35x10
45x8 (failure)

Verticle Press
90x8
90x8
90x10

Pec Deck
80x10
100x8 (Failure)
100x6 (Failure)

Disapointing workout. Didn't think I was going to be as weak as this. Really disapointed on the Flat Bench Press. Oh well. Can only do better next week. Seems like the rotator cuffs are holding up.

I'm Trying · 09-19-2005, 07:10 PM

30 min Treadmill Cardio

Biceps
Standing Preacher Curl
40x12
65x10
65x10
60x6(MF)

DB Hammer Curls
30x8x3

Con. Curls
15x10
17x8

Tricep Ext.
50x10
80x10
80x10

V Bar Press Down
50x10x3

Reverse Grip Pressdown
20x10x3 (need to go up next W/O)

Dip Machine
200x10x2
200x8

Wrist Curls
30x20x3

Reverse Wrist Curls
30x20
30x15
30x10

Workout was ok as far as I remember.

Will try to be more current from now on.

I'm Trying · 09-19-2005, 07:18 PM

30 min cardio Treadmill

Chest

Smith Flat Bench
115x10
135x10
155x10
175x5
135x10

Incline DB
35x10
45x10
50x7

Decline DB
30x10
40x10
45x9

Vert. Press
90x10
105x10
105x10

Pec Dec
80x10
100x10
120x6

Pretty good workout. Shoulder was alittle sore for awhile afterward but it feels better as I type this out.
Feel free to critique.
THanks!!

I'm Trying · 09-20-2005, 07:30 PM

30 min cardio treadmill

Triceps
V-Bar Pressdown
50x10
60x10
70x10

Tricep Ext.
50x10
80x10
80x9

Reverse Grip Pressdown
25x8x3

Dip Machine
200x10x3

Biceps

Standing Preacher Curl
40x12
60x10x3
60x7(failure)

DB Hammer Curls
30x8x3

Con. Curls
17x8x2

Forearms

Wrist Curls
30x20x2

Reverse Wrist Curls
30x15x2

Pretty good workout, I have had some hellacious pumps with Robert's Maximum Pump. Good stuff!
Can someone ATLEAST say hi so I know you are looking.

Thanks!!

I'm Trying · 09-22-2005, 07:30 PM

Cardio 20 min Treadmill

Shoulders
Seated Military Hammer Press
35px10 (plate on each side)
45px10
55px10
65px8

Front DB Raise
15x10
20x10
25x10

DB Press
25x10
30x10
35x6

Shoulder Shrugs
95x10
135x10
185x6 (grip gave out!)

Back

Hammer Iso Lat Row (High)
45px10
70px10
90px8

Iso Lat Row Low
45x10
70x8
70x8

reverse pec deck
40x10
60x7(F)
60x6(F)

Workout sucked!! Was tired and it took way to long for my liking. I only got 4 hours sleep (finger).
New program starts monday!!

yellowmoomba · 09-22-2005, 07:44 PM

What are you starting on Monday ?

I'm Trying · 09-22-2005, 08:45 PM

Quote:

Originally Posted by yellowmoomba

What are you starting on Monday ?

I'll post it tomorrow. Please be sure to check back and let me know what you think. I appricate you stopping by!!

I'm Trying · 09-22-2005, 10:48 PM

Monday
Chest
Bench Press (Free Weights BB)
2 Sets 10 Reps (Warm Ups)
Bench Press (Free Weights BB)
3 Sets 6 Reps
Incline Press (Free Weights BB)
2 Sets 10 reps
Verticle Bench Press
1 set 20 Reps

Biceps
Barbell Curls (shoulder wide)
3 Sets 6 Reps
Hammer Curls
2 Sets 10 Reps
E-Z Barbell Curls (Preacher Curls)
1 Set 20 Reps

Forearms
Wrist Curl
2 Sets 20 Reps
Reverse Wrist Curl
2 Sets 20 Reps

Tuesday
Legs
Squats (Free weights, barbell)
2 Sets 10 Reps (Warm Up)
Squats (Free weights, barbell)
3 Sets 6 Reps
Leg Press (Machine)
2 Sets 10 Reps
Hack Squats
1 Set 20 Reps

Wed
Off (Softball Night)

Thursday
Shoulders
Shoulder Press (Barbell)
2 Sets 10 Reps
Shoulder Press (Barbell)
3 Sets 6 Reps
Standing Upright Rows (E-Z Bar)
2 Sets 10 Reps
Front Overhead Press (machine)
1 Set 20 Reps

Triceps
Lying Tricep Press (E-Z Bar)
3 Sets 6 Reps
Overhead Tricep Press (EZ Bar)
2 Sets 10 Reps
Tricep Pressdown (cable machine)
1 Set 20 Reps

Friday
Back
Front Lat-pulldown (machine shoulder wide grip)
3 Sets 6 Reps
Seated Cable Rows (machine nar)
2 Sets 10 Reps
Dumbell Rows
1 Set 20 Reps
Standing Calf Raises
3 Sets 6 Reps
Seated Calf Raises
2 Sets 10 Reps
Bend-over Calf Raises
1 Set 20 Reps

What do you all think??

I'm Trying · 09-22-2005, 11:07 PM

Oh yeah pics are coming in the next day or two.

yellowmoomba · 09-23-2005, 05:48 AM

Since you asked.....It looks pretty good. You've hit almost all your target muscle groups except hamstrings. I like to do SLDL's

I have a few ?'s:

How come you are doing a 20 reps set at the end of your workouts??

When do you do abs?

How about cardio?

Are you warming up on treadmill or bike before you start? I would - only for about 5 - 10 minutes.

Shoulder day:
On Shoulder day you are doing 6 front delt exercises...I'd substitute a shrug or side raise for two sets of front delt work. Your front delts are getting hit during your three sets of incline for your chest workout so you don't need to hammer them again on shoulder day. I prefer to work the rear delts just as hard as the front.

Back Day:
Have you considered deadlifts ? Why are you doing 20 reps on DB rows ??

I'm sure you are going to make gains with this program. One other thing I've noticed - I hit my calves and tris with high rep sets rather then sets of 6 - 10. I do 12 - 15 reps. These are just a few random comments and questions.

Hope it helps!

I'm Trying · 09-23-2005, 11:55 AM

Quote:

Originally Posted by yellowmoomba

Since you asked.....It looks pretty good. You've hit almost all your target muscle groups except hamstrings. I like to do SLDL's

I have a few ?'s:

How come you are doing a 20 reps set at the end of your workouts??

When do you do abs?

How about cardio?

Are you warming up on treadmill or bike before you start? I would - only for about 5 - 10 minutes.

Shoulder day:
On Shoulder day you are doing 6 front delt exercises...I'd substitute a shrug or side raise for two sets of front delt work. Your front delts are getting hit during your three sets of incline for your chest workout so you don't need to hammer them again on shoulder day. I prefer to work the rear delts just as hard as the front.

Back Day:
Have you considered deadlifts ? Why are you doing 20 reps on DB rows ??

I'm sure you are going to make gains with this program. One other thing I've noticed - I hit my calves and tris with high rep sets rather then sets of 6 - 10. I do 12 - 15 reps. These are just a few random comments and questions.

Hope it helps!

Damn forgot about Deads. Maybe I need to reevalute it alittle better. This is why I wanted to post it here first so I can get some good feedback. I'll change some things and I'll repost it. Let me know what you think about it.
Thanks!!

I'm Trying · 09-25-2005, 09:30 AM

Quote:

Originally Posted by I'm Trying

Well here are my measurements...

Weight: 204lbs
Neck: 16.50
Right Bicep: 14.50
Right Forearm: 11.50
Chest: 42.00
Waist (Around Naval area): 41.00
Hips: 38.00
Right Thigh: 25.50
Right Calf: 15.00

Well this is very upsetting. This is what I get for eating like crap and not busting my Arse!

Time to get serious!!

Weight: 199lbs
Neck: 16.50
Right Bicep: 15.00
Right Forearm: 11.44
Chest: 41.00
Waist (Around Naval area): 38.50
Hips: 37.00
Right Thigh: 25.50
Right Calf: 15.00

Well some changes from the last measurement day. I can notice some changes muscle tone wise and around the waist. Hopefully I can get the pics taken so I can post those too...

I'm Trying · 09-27-2005, 09:25 PM

Here is my revised workout plan. I will be doing abs almost everyday. It show different on my list though.
I'll do 10min warm up on either the treadmill or bike.
Caloric intake will be about 3600-4000 on Workout days and about 3100 or so on non-workout days.

Monday
Chest
Incline Bench Press
5 Sets 12,10,8,6,6 Pyr Up Each Rep
Flat Bench
3 Sets 6,6,10 Pyr Down
Decline DB Press
3 Sets 6-8,6-8,10 Heavy 1/2 Light3
Pec Dec Flye
3 Sets 15 reps Same Weight

Triceps
Tricep Extensions
3 Sets 6,8,10
Bar Dips
3 Sets 10 Reps
Rope Pressdown
3 Sets 8,10,10

Tuesday

Biceps
Standing Barbell
5 Sets 10,10,8,6,6 Pyr Up
E-Z Bar Preacher Curl
3 Sets 6,8,10 Heavy Pyr Down
DB Hammer Curls
3 Sets 10,10,8 Same Weight

Back
T-Bar Row
4 Sets 12,10,10,8 Pyr Up
Pull Down To Front
3 Sets 8,8,10 H,H,L
Seated Cable Row
2 Sets 10,10 Same Weight
Barbell Good Morning
2 Sets 10,10 Same Weight

Forearms
Wrist Curls
3 Sets 15 Reps
Reverse Wrist Curls
3 Sets 15 Reps

Wed
OFF (Softball Night)

Thursday

Legs
Barbell Squats
5 Sets 12,10,8,6,6 Pyr Up
Leg Press
3 Sets 10-12,10-12,15 H,H,L
Rom. Deads
3 Sets 10,10,8
Leg Ext.
3 Sets 8,10,10 Pyr Down
Lying Leg Curl
2 Sets 10,12 Pyr Down
Standing Calf Raise
3 Sets 15,12,12 Pyr. Up
Seated Calf Raise
2 Sets 15,15

ABS
Bench Crunch
2 Sets 15 Reps
Cable Crunch
4 Sets 12-20 Reps
Oblique Crunch
4 Set 12-20 Reps

Friday

Shoulders
Seated Military Press
4 Sets 12,10,8,6 Pyr. Up
Seated DB Press
3 Sets 6,8,10 Pyr Down
Front DB Raise
2 Sets 10,10 Same Weight
DB Lat Raise
3 Sets 8,8,10 H,H,L
Reverse Pec Dec
2 Sets 10,10 Same Weight

ABS
Bench Crunch
2 Sets 15 Reps
Cable Crunch
4 Sets 12-20
Oblique Cable Crunch
4 Sets 12-20

08-20-2005, 05:30 PM	#61
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Supplement List.. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ok I'll post my supplement usage... 1000mg x2 dosages per day (one post w/o and one dose with dinner 2 multivitamins (ON Performaxx) (one post w/o, one with dinner) 10g Plain ole' Creatine Monohydrate (split in two doses, one post w/o with Carbs and one later in the day) 775mg of Cal/Mag/Zinc once per day take post workout 2g Glucosamine taken post workout 500mcg x 2 B-12 (taken with same schedule as above) 100mg x 2 B-6 (same as above) 400mcg Chromium Pilconate (same as above) 18g of Fish oil ( taken in 3 doses spread apart) 3.6g of ALCAR (taken in 3 doses like above) 600mg of R-ALA (taken in 3 doses like above) 12.5mg x 3 Ephedrine (for now to test tolerance. will raise to 25mg within the next week. Taken on W/O days only) 200mg x 3 Caffine (taken with Ephedrine) 3g Green Tea taken on off days (taken in conjunction with the fish oil etc) 400mg x2 Vit E (Taken with Multivitamin) ZMA (taken before bed) 12mg Melatonin (taken with ZMA) I think that is it.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

08-23-2005, 01:51 PM	#62
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	8-23-2005 Workout... Cardio: 30 min 2.8mph avg Heart Rate: N/A (Treadclimber) Biceps Preacher Curl 35x10 45x10 55x10 65x10 75x5 Hammer Curl 22x10 22x10 22x10 Conc. Curl 15x12 15x12 Triceps Tricep Ext. Machine 50x10 70x10 80x10 Rope Pressdown 50x10 40x10 30x10 V-Bar Pressdown 30x10 40x10 50x10 Dip Machine 150x10 200x10 200x8 (failure) Forearms Wrist Curl 30x20 30x20 30x15 (failure) Reverse Wrist Curl 30x15 (Failure) 30x15 (Failure) 30x12 (failure) Workout was ok. I didn't get much sleep last night, (about 4 hrs ) I did moderate intensity cardio not above 3.0 mph like I have been doing. I did use one of my samples of Maximum Pump and the pump was pretty damn good! I maybe purchasing a bottle of it to give it a try. Please feel free to critique! THanks !!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

08-25-2005, 01:02 PM	#63
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	8/24/2005 Workout... Cardio: Treadclimber 30min (accidently hit a button while I was cleaning off the machine and cleared the info ) Yesterday morning was a pisser to me. I had my BF checked and had the same "trainer" who checked it before do it again and when I look in the mirror I can tell that my "love handles" are shrinking. Well she checks my BF% and calculates it out and says my % is 19+%. There is no way it went up like that. I've been eating clean, weight has stayed pretty much the same cause of lifting weights. This morning I'm down to 199lbs. I would say my % is low 14% to high 13%. Well I'm getting alittle frustrated. I'm getting no responses in my journals for advice or anything. Oh well. Thanks for looking Last edited by I'm Trying : 08-25-2005 at 09:59 PM.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

08-25-2005, 10:01 PM	#64
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	No workouts today or tomorrow. I have a State tournament this weekend. Its a fairly big thing. Anyways I wanna be ready for that. I will have some stats posted tomorrow. I just purchased a memory card for my digital camera today so I can post some pics.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

08-28-2005, 03:34 PM	#65
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Tournament didn't turn out to well for me and my team. We advanced to Sunday and lost the first game in the bottom of the 7th. Oh well. Back to the gym tomorrow!! BTW weight is 199lbs still.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-06-2005, 07:15 PM	#66
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9/5/05 Workout Well I'm back. Cardio 30 min treadmill (treadclimber inop. ) Chest: Hammer Strength 25p x10 (25 plate on each side) warm up set 45x10 55x10 60x10 60x8 Incline Rotary Chest 70x10 100x8 100x7 Incline Press 65x8 90x8 90x8 Verticle Press 80x10 105x7 105x8 Upper Cable Crossover 20x10 30x10 40x10 Lower Cable Crossover 25x10 35x10 45x10 Another test on the Left Rotator cuff and it seems to have passed. It still has some slight soreness which is expected. Worked out to failure on pretty much on every exercise. Please feel free to critique.Thanks!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-06-2005, 07:27 PM	#67
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9/6/05 Workout... Cardio 25 min Treadmill. Still no treadclimber. Biceps Standing Preacher Curl 40x12 (warm up set) 70x10 70x10 70x6 70x6 DB Hammer Curls 25x10x3 Conc. Curl 15x10x2 Triceps Tricep Ext. 50x10 80x10 80x10 Rope Pressdown 40x10 30x10 (better form) 30x10 (better form) Reverse Grip Pressdown 20x10x3 Dip Machine 200x10 200x10 200x7 Forearms Wrist Curls 30x20x3 Reverse Wrist 30x20 30x15 30x10 Went to failure on every set. On some stuff can go up on weight. I'm thinking of going to a power lifting workout program within the next week or two. I want to build strength more then anything. Like I've said in either this journal or a previous one that muscle definition will come with the strength. Well feel free to critique. Thanks for stopping by!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-11-2005, 10:31 PM	#68
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	I've been SOOO sore the last several days. I finally got rid of the soreness about Friday. Well time to plug away again.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-12-2005, 08:54 PM	#69
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9/12/05 Workout... 20 min Treadmill (cardio) Chest Flat Bench 115X10 135x10 155x5 (failure) 135x7 Incline Bench 95x8 Incline Bench DB 30x10 40x10 50x6 (failure) Decline DB 25x10 35x10 45x8 (failure) Verticle Press 90x8 90x8 90x10 Pec Deck 80x10 100x8 (Failure) 100x6 (Failure) Disapointing workout. Didn't think I was going to be as weak as this. Really disapointed on the Flat Bench Press. Oh well. Can only do better next week. Seems like the rotator cuffs are holding up.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-19-2005, 07:10 PM	#70
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9-14-05 Workout... 30 min Treadmill Cardio Biceps Standing Preacher Curl 40x12 65x10 65x10 60x6(MF) DB Hammer Curls 30x8x3 Con. Curls 15x10 17x8 Tricep Ext. 50x10 80x10 80x10 V Bar Press Down 50x10x3 Reverse Grip Pressdown 20x10x3 (need to go up next W/O) Dip Machine 200x10x2 200x8 Wrist Curls 30x20x3 Reverse Wrist Curls 30x20 30x15 30x10 Workout was ok as far as I remember. Will try to be more current from now on.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-19-2005, 07:18 PM	#71
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9-19-05 Workout 30 min cardio Treadmill Chest Smith Flat Bench 115x10 135x10 155x10 175x5 135x10 Incline DB 35x10 45x10 50x7 Decline DB 30x10 40x10 45x9 Vert. Press 90x10 105x10 105x10 Pec Dec 80x10 100x10 120x6 Pretty good workout. Shoulder was alittle sore for awhile afterward but it feels better as I type this out. Feel free to critique. THanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-20-2005, 07:30 PM	#72
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9/20/05 Workout... 30 min cardio treadmill Triceps V-Bar Pressdown 50x10 60x10 70x10 Tricep Ext. 50x10 80x10 80x9 Reverse Grip Pressdown 25x8x3 Dip Machine 200x10x3 Biceps Standing Preacher Curl 40x12 60x10x3 60x7(failure) DB Hammer Curls 30x8x3 Con. Curls 17x8x2 Forearms Wrist Curls 30x20x2 Reverse Wrist Curls 30x15x2 Pretty good workout, I have had some hellacious pumps with Robert's Maximum Pump. Good stuff! Can someone ATLEAST say hi so I know you are looking. Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-22-2005, 07:30 PM	#73
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	9-22-05 workout... Cardio 20 min Treadmill Shoulders Seated Military Hammer Press 35px10 (plate on each side) 45px10 55px10 65px8 Front DB Raise 15x10 20x10 25x10 DB Press 25x10 30x10 35x6 Shoulder Shrugs 95x10 135x10 185x6 (grip gave out!) Back Hammer Iso Lat Row (High) 45px10 70px10 90px8 Iso Lat Row Low 45x10 70x8 70x8 reverse pec deck 40x10 60x7(F) 60x6(F) Workout sucked!! Was tired and it took way to long for my liking. I only got 4 hours sleep (finger). New program starts monday!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-22-2005, 07:44 PM	#74
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	What are you starting on Monday ?
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

09-22-2005, 10:48 PM	#76
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	New Program... Monday Chest Bench Press (Free Weights BB) 2 Sets 10 Reps (Warm Ups) Bench Press (Free Weights BB) 3 Sets 6 Reps Incline Press (Free Weights BB) 2 Sets 10 reps Verticle Bench Press 1 set 20 Reps Biceps Barbell Curls (shoulder wide) 3 Sets 6 Reps Hammer Curls 2 Sets 10 Reps E-Z Barbell Curls (Preacher Curls) 1 Set 20 Reps Forearms Wrist Curl 2 Sets 20 Reps Reverse Wrist Curl 2 Sets 20 Reps Tuesday Legs Squats (Free weights, barbell) 2 Sets 10 Reps (Warm Up) Squats (Free weights, barbell) 3 Sets 6 Reps Leg Press (Machine) 2 Sets 10 Reps Hack Squats 1 Set 20 Reps Wed Off (Softball Night) Thursday Shoulders Shoulder Press (Barbell) 2 Sets 10 Reps Shoulder Press (Barbell) 3 Sets 6 Reps Standing Upright Rows (E-Z Bar) 2 Sets 10 Reps Front Overhead Press (machine) 1 Set 20 Reps Triceps Lying Tricep Press (E-Z Bar) 3 Sets 6 Reps Overhead Tricep Press (EZ Bar) 2 Sets 10 Reps Tricep Pressdown (cable machine) 1 Set 20 Reps Friday Back Front Lat-pulldown (machine shoulder wide grip) 3 Sets 6 Reps Seated Cable Rows (machine nar) 2 Sets 10 Reps Dumbell Rows 1 Set 20 Reps Standing Calf Raises 3 Sets 6 Reps Seated Calf Raises 2 Sets 10 Reps Bend-over Calf Raises 1 Set 20 Reps What do you all think?? Last edited by I'm Trying : 09-22-2005 at 11:04 PM.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-22-2005, 11:07 PM	#77
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Oh yeah pics are coming in the next day or two.
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

09-23-2005, 05:48 AM	#78
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,466 Photos: 2	Since you asked.....It looks pretty good. You've hit almost all your target muscle groups except hamstrings. I like to do SLDL's I have a few ?'s: How come you are doing a 20 reps set at the end of your workouts?? When do you do abs? How about cardio? Are you warming up on treadmill or bike before you start? I would - only for about 5 - 10 minutes. Shoulder day: On Shoulder day you are doing 6 front delt exercises...I'd substitute a shrug or side raise for two sets of front delt work. Your front delts are getting hit during your three sets of incline for your chest workout so you don't need to hammer them again on shoulder day. I prefer to work the rear delts just as hard as the front. Back Day: Have you considered deadlifts ? Why are you doing 20 reps on DB rows ?? I'm sure you are going to make gains with this program. One other thing I've noticed - I hit my calves and tris with high rep sets rather then sets of 6 - 10. I do 12 - 15 reps. These are just a few random comments and questions. Hope it helps!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

09-27-2005, 09:25 PM	#81
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Here is my revised workout plan. I will be doing abs almost everyday. It show different on my list though. I'll do 10min warm up on either the treadmill or bike. Caloric intake will be about 3600-4000 on Workout days and about 3100 or so on non-workout days. Monday Chest Incline Bench Press 5 Sets 12,10,8,6,6 Pyr Up Each Rep Flat Bench 3 Sets 6,6,10 Pyr Down Decline DB Press 3 Sets 6-8,6-8,10 Heavy 1/2 Light3 Pec Dec Flye 3 Sets 15 reps Same Weight Triceps Tricep Extensions 3 Sets 6,8,10 Bar Dips 3 Sets 10 Reps Rope Pressdown 3 Sets 8,10,10 Tuesday Biceps Standing Barbell 5 Sets 10,10,8,6,6 Pyr Up E-Z Bar Preacher Curl 3 Sets 6,8,10 Heavy Pyr Down DB Hammer Curls 3 Sets 10,10,8 Same Weight Back T-Bar Row 4 Sets 12,10,10,8 Pyr Up Pull Down To Front 3 Sets 8,8,10 H,H,L Seated Cable Row 2 Sets 10,10 Same Weight Barbell Good Morning 2 Sets 10,10 Same Weight Forearms Wrist Curls 3 Sets 15 Reps Reverse Wrist Curls 3 Sets 15 Reps Wed OFF (Softball Night) Thursday Legs Barbell Squats 5 Sets 12,10,8,6,6 Pyr Up Leg Press 3 Sets 10-12,10-12,15 H,H,L Rom. Deads 3 Sets 10,10,8 Leg Ext. 3 Sets 8,10,10 Pyr Down Lying Leg Curl 2 Sets 10,12 Pyr Down Standing Calf Raise 3 Sets 15,12,12 Pyr. Up Seated Calf Raise 2 Sets 15,15 ABS Bench Crunch 2 Sets 15 Reps Cable Crunch 4 Sets 12-20 Reps Oblique Crunch 4 Set 12-20 Reps Friday Shoulders Seated Military Press 4 Sets 12,10,8,6 Pyr. Up Seated DB Press 3 Sets 6,8,10 Pyr Down Front DB Raise 2 Sets 10,10 Same Weight DB Lat Raise 3 Sets 8,8,10 H,H,L Reverse Pec Dec 2 Sets 10,10 Same Weight ABS Bench Crunch 2 Sets 15 Reps Cable Crunch 4 Sets 12-20 Oblique Cable Crunch 4 Sets 12-20
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300