Thread: A Cut Above- The Journey Of A Negro

Date: 12/7/2005


Back/Bis

Stretch

Deads

1x9 @ 135 Warmup
1x8 @ 175
1x8 @ 200 PB (I actually got it yay)
1x6 @ 200

Super Wide grip Pullups

1x4 @ BW
1x6 @ BW
1x4 @ BW (Bad form)

Bent Over Rows

3x10 @ 70 (Decided to do RR and lower RI between sets for this exercise.)

Low Cable Rows (close grip)

3x8 @ 85

Lat Pulldowns

1x12 @ 87.5
1x8 @ 100 (Behind neck)
1x12 @ 87.5

Biceps:

Standing Curl EZ Bar

3x8 @ 50 (lower weight my arms are semi burned previously)

Standing Hammer Grip Curls

1x12 @ 40 6 ea. arm
2x12 @ 50 6 ea. arm
(lower weight)

Grade: A

Comments: PB on deads. About time I start moving some serious weight. At this weight you really have to use your legs to get the weight moving. Getting the weight up off the floor for the first rep of the set is the HARDEST!!! Really have to focus on driving w/ the wheels off the floor. Coming down slowly is hard too, because you have to focus on keeping your back at the right angle and your butt out as you lower. Deciding this week to additional arm work w/ the corresponding muscle group, so today did some bi work w/ the back. Tommorrow I am going to do some tri work with shoulders and then both again on saturday with legs. Will do this next week too.

Like the dude says on animalpak, you are your best gineau pig (sp its late.)

Kut Forr Lyfe


J

12/9/2005 (For workout 12/8/2005)

Shoulders/Tris

(As a general precursor, I am still feeling my weight ranges for most of these exercises, as most are new ones I have not used in my shoulder routine before.)

Sitting Overhead Press DB

1x10 @ 20 10 ea. hand (from now on this represents total weight.) Warmup
1x8 @ 50
1x8 @ 60
1x8 @ 60 9-10

Ez Bar Up Right Rows

1x10 @ 70
2x8 @ 70

DB Shrugs

1x12 @ 150
2x12 @ 160

Reverse Flyes Db

1x12 @ 40
1x8 @ 50
1x8 @ 50

Face Pulls

3x12 @ 80 I hate balancing.

Triceps

(All these are new, basically I screwed around w/ these, but I need to review form for pullovers before I really attempt them, hence only one set of each.)

Standing Pullover

1x8 @ 20 db (do you pull it straight up and down behind you or up and over your head?)

Flat Bench Pullover (^^see above)

1x8 @ 20 db

Close grip bench (i like these just need to perfect form since anything w/ a flat bench and a bar feels weird since I never bench w/ a bb for chest.)

1x12 @ bar
1x12 @ bar + 20
1x12 @ bar +40 (this set felt best)
it felt like I'm hitting a whole new area of tris that I havent before.

Light Pulldowns

2x11 @ 80

Abs: 2x20 hanging knee raises togehter, 1x15 separate.

Grade/Effort: B b/c shoulder day =s drudgery day

Comments: Shoulder day is my drudgery day I have discovered. Should be an A b/c of the new exercises attempted, but the intensity and drive wasnt there today. Really monotonous is the way to describe it. I have discovered the close grip bench, this sucker works my arms in a way I haven't felt before, and since I have read that this exercise should be a big one in any tri workout, I shall perfect it. Its hard to nail the form, like I mentioned b/c I never do flat bb work.

Motivation son. Motivation.

J

Date: 12/10/2005

Legs/Arms

Squats

1x10 @ 90 Warmup
1x8 @ 150
1x7 @ 150
1x6 @ 150

(January 06 no more pussy excuses for one leg exercises b/c of my status. Suck it up and operate marine.)

Triceps

close grip bench

1x10 @ 85
2x8 @ 105

Y pressdowns

2x8 @ 100
1x10 @ 100

kick backs

3x 8 ea arm @ 20 db

biceps

Concentration

3x8 @ 30 db ea. arm

Standing ez bar curls

1x8 @ 50
1x5 @ 50

no abs. had to leave at this point gym closed. Wanted to do 2 more biceps movements.

Grade: B

Comments: Arm work was fun today, tired of the smith for squats. wante dto try some volume for bis, but ran out of time. I dont feel like typing tonight.

arm split for next week:

mon-chest tris
tues-back bies
wed-shoulders
thurs-legs
fri-rest
sat-tris bis
sunday- va baby.

J

How are you liking dicthing the smith for squats? God I hate that machine.

Yea I ditched it for two weeks when I was at a different gym. God I hate going back to the smith. Hopefully when I join Gold's in Jan (be around some real lifters) that will change .


Chest today.


J

Date: 12/14/05 (For workout 12/13/05)

Chest/Triceps


Flat DB Press

1x10 @ 60 Warmup
1x10 @ 80
1x8 @ 90
1x6 @ 100 PB (8-10)

Incline DB Press (These felt weak today)

1x10 @ 60 Warmup
1x6 @ 80
1x6 @ 90
1x3 @ 90 WTF

Decline Smith Press

Lighter weight than normal

1x10 @ 90
1x6 @ 110 (Grip)
1x8 @ 110

Cable Crosses

3x10 @ 70

Triceps:

CG Bench (Had mishap today went 2 more reps than I thought I could on the first set and couldn't rerack it. Landed on my chest not really hard but I hurt my wrist really bad trying to slow it down/rerack the weight. I rushed, and thats what I get.)

1x8 @ 95
1x6 @ 95 Much better form and speed. More strict less reps.

Grip Cable Pressdowns

1x6 @ 100 Y grip
1x10 @ 60 Rope grip
1x8 @ 60 Rope grip

Triceps/wrist/elbow joints were really hurting from the bar mishap so I decided to stop.

Abs: 2x13 decline crunches holding 20 lb db in ea hand close to chest.

Grade: Solid B

Comments: Good effort today. Solid, got a PB for flat press, but was negated from an A rating to a B rating due to my rushing on the CG. This one I really have to work at to do right, as anything w/ a BB and flat plane I dislike. Discoverd new ab crunch technique another dude showed me. I like it, but might do 1 30 lb dumb as you really have to concentrate to not use your back when doing them with two.

Back tonight after job interview. Yes!


J

12/15/2005 (For work out 12/14/2005)

Back/Bis (cut em both short no energy.)

Deads

1x10 @ 135 Warmup
1x9 @ 175 10
1x8 @ 175 10+
1x10 @ 200

Pullups

1x6 @ BW
1x8 @ BW betterform
1x8 @ BW

Supinated Powertype grip pulldowns

1x10 @ 75 form fix type weight
1x9 @ 100 10+
1x10 @ 100
1x10 @ 100

Low cable rows close grip

1x9 @ 85
2x10 @ 85

Biceps

Neutral Grip Pullups

2x8 @ BW

Standing EZ Bar Curls

1x10 @ 50
1x8 @ 50
1x6 @ 50

No abs.


Grade/Effort: C

Comments: got to the gym very later had two interviews prior. Got the job so It doesnt matter. Cut both short as I wanted to go home and celebrate a bit. Looking foward to a week off next week seeing my girl up in va.

Then its 06, the time of a lot of changes around here.

J

Date: 12/15/2005

Shoulders

Sitting Shoulder DB Press

1x10 @ 40 Warmup
1x10 @ 60
1x6 @ 70 felt rugged
1x6 @ 70 felt much better this set

Front DB raises

1x12 (6 ea. arm) @ 20 ea. arm
1x14 @ 20 db ea.
1x16 @ 20 dB.

Upright rows

3x10 @ 70. fought for rr on these.

Face Pulls

2x10 @ 60 (form experiment)
1x10 @ 80
1x13 @ 90

Reverse flyes

(form work)

3x10 @ 30 (2x 15 db.)

abs: 3x20 decline crunches.

Grade/effort: B but bleh.

Comments: Another drugdery day doing shoulders. decent pump. rear delts are coming along nicely . Last day lifting for a week. doubt ill do legs/arms tom, got too much to do and no car.

Everybody has one bodygroup/workout day that is super boring it seems, and shoulders is it for me.


J

From back day 12/14/05





J

Will post a week from now.

Well,

Just got back from teh vacation. Good times, but I swear guys I was going through withdrawal from lack of serious lifting. I ate ok, but last night was the worst. I was fine until last night till some time my body started cramping or tensing rather up really tight for like 10 min and loosening for 10 and then repeating. Nothing else has/had changed to warrent this, and I contribute this to the lack of lifting lol.

I swear its equivalent to not being able to get crack when you're a crack addict. I go nuts. Back on monday! Thank god! must...have....weights..ahhh.

Few pics. i swear I am skinny and yet I am the biggest person I saw the whole time I was there. Its insane how you begin to look for other big or gym influenced guys when your built or know whats up. Also funny how you notice how skinny, fat, etc eveybody else is when your built.

J

Date: 12/26/2005

Back in the game.

Chest/Triceps

Flat DB Press

1x10 @ 70 total. warmup
2x8 @ 90
1x6 @ 100 (7-8)

Incline DB

1x10 @ 70 warmup
2x6 @ 90
1x2 at 100 (failure, didnt rest enough between this and the last set.)

Left out decline smith work.

Light rr cable crosses

3x10 @ 60

Incline DB Flyes (these are new I like em really feel the pecs gettn nailed.)

3x10 @ 40 familiarizing myself to doing em incline.

Left out decline flyes.

wanted to do more chest volume, but first day back and i was a bit tired so I moved to tris.

Triceps:

CG Bench

1x8 @ 85 shitty form.
1x8 @ 85 much better form adjusted width a bit.
1x8 @ 85.

Pressdowns

1x8 @ 100
2x6 @ 100

Standing Pull over db

3x8 @ 20 db. figuring out to load and clean these into position. w/ the hands ending up in that v position under the db.

Abs: 2x20 slow decline crunches.

Grade/Effort: B

Comments: Not bad for a first day bad. B cause of slacking and not finishing my chest volume like I had wanted. Inclines felt a bit weak, but I shortned the rest intervals for those today. Toasted triceps. pullovers are new, i can really up weight. but getting form down.

J

Date: 12/27/2005

Back/Biceps

Deadz Fhor Lyfe

1x10 @ 135 Warmup
2x8 @ 185
1x8 @ 200

Bent Over BB Rows (wide underhand grip)

These are new, well w/ a bb anyway. I like them, but w/ loading n unloading for these and deads w/ no rack just on the floor and ri's, these 2 exercises took almost an hour. Lol

I did lighter weight so I could get used to the bb and not the ez bar.

1x12 @ 95
2x10 @ 105

Pullups (Pronated, power grip width)

3x4 @ BW

Low Cable Rows (w/ triangle close grip)

3x8 @ 85 need to up weight.

Pulldowns- (close grip w/ triangle attachement instead of normal lat bar.)

1x8 @ 87.5
1x8 @ 100
1x8 @ 112.5

Biceps

Concentration

3x8 ea. arm @ 30 db

Standing Hammers

3x8 @ 25 ea arm.

Grade/Effort: B

Comments: Exact repeat of yesterday. Came in w/ high spirits since start new job next monday, and had hopes of alot of volume. Cut both groups short, back by 1 and arms by 2, and did no abs. Just flat ran out of steam after hour 15. I hate this stupid gym. since we have no rack I have to load unload plates w/ the bb straight on the floor w/ a space that the bb fits exactly in if you spin the bb around in a circle. O well, it takes 45 to 55 min to load unload and ri for just 2 exercises grr. Body is adjusting well to a week off w/ semi shit diet.

diet for the last two days has been awesome! well spaced, consistent, nutirious.


Song of the day: limp bizkit- take a look around. ...yeah i do lol lots of fat out of shape people who dont care about themselves to do anything about it. thats why I stay kut for lyfe...

J

That sucks that you have no rack in your gym. Maybe you could inquiry the front desk about them getting one. It is really a staple object that every gym should have. You could implement a t-bar row into your back workout instead of a bent row so you have less time fumbling with plates and barbells rolling around. Just shove the end of the barbell in a corner and load the weights on.

Date: 12/30/05 (For lift session 12/29/05)


Shoulders


Seated DB Overhead Press

1x10 @ 20 lbs. total warmup.
3x8 @ 60

Upright BB Rows (New using BB, as opposed to Ez Curl Bar, I like it better.)

2x8 @ 95
1x5 @ 115 PB

Face Pulls (Lat pulldown station w/ rope handles into face)

1x11 @ 87.5
2x8 @ 100 (grip)

Reverse DB incline bench flyes

3x8 @ 30 total.

Side Raises

1x6 @ 40 (20 db each hand)
2x8 @ 30

Abs: 3x20 slow decline bench crunches.

Grade/Effort: A

Comments: Didn’t feel like an A workout, it seemed to go really quick. It was on paper so that’s what I’ll give it. Switched up to bb upright rows, finally lol. I should have been doing these all along, instead of the ez curl bar. Elbow joints felt better w/ it, and I was able to move more weight, hence the PB.

Best shoulder day in awhile.


J

Damn, looks like your deadlifts have shot up a lot. Good lifting sir.

thanks.

W/ deadlifts I have started to focus more intently on using my legs to start the movement, like you are supposed to . I had been but not really concentrating on it. Legs are the first half, back is the second.

no legs/arms today. gym closed earlier than I thought due to new years.

Over all a solid start to my career or lifetime battle against the iron.

o6 journal up in a min.

J

Pure awesomeness, having re-discovered these logs and being able to compare then and now.

Looking to start another journal soon. Keep your journals people. It really allowed me to reflect and see how things have changed.

Wow.

It is insane on how you never know where life will take you, and the things that you will learn and experience. Being able to look back at what you've done really helps you see where you've come from. It also shows you how your ideas of what you thought was important weren't really all that important, and the ideas, lifting techniques, body weakness areas that you thought weren't important really should have been the focus. As the saying goes, there is no substitute for experience.

I was cleaning out my closet, and discovered several old hard drives that I had never destroyed, but their hosts were long gone. Long story short, I re-discovered these training logs in my bookmarks, and it made for some interesting reading. Hearing myself talk several years in the past was eye-opening.

In the first few new posts below I'm going to list some random things I've learned about life that I didn't know six years ago, as well as a separate list relating to fitness items learned. I'm also going to put up some new goals. Most of this is for my own reference down the road, but I hope somebody learns something from it. I'm only 25, but I feel a whole metric shitton smarter, wiser, and "un-dumber " than I was at 19.

So first things first, link to what I logged in 2006 (mostly for my own reference) 2006. Meh.

More to come. (Not what she said...that's what I said!)

You do understand that without pics, nobody effin cares. I skim through blocks of text to see what people are all about....and i see nothing. these boards are filled with the unjackdest mofo's around. Seriously...Do any of you guys lift weights? Where the fuck are the pics? We have 2 jacked mods and thats it. Maybe 3. I mean, you would think this is a SciFiCon forum when you check the members pics section. Nothing but medicority at best.[/rant]

So, following the theme of Dan John's 40 Years Of Insight: Part 2 I thought I'd list some things I've learned since I last used this log. This post will cover random stuff. The next post I'll list fitness-specific lessons.

1. The world is going to suck once this generation of old folks are gone.

By this generation I mean those people who lived through the Great Depression, The World Wars, and the like. These people knew the values of hard work, determination in the face of adversity, and personal responsibility, These are three values almost non-existent in my generation. Old people didn't whine and bitch, they shut up and just did it. If you had to go work in the rock quarry at age 10 and work 12 hour shifts with grown men to support your family, you just did it. All their knowledge and old-world, down to earth values, and skill sets will be gone. Back in 2006 I despised old people, they were always getting in my way on the road, and bumping into my shopping cart at Publix. Now, I try to surround myself as much as I can with older folk. I've learned so much, and I feel I've greatly matured as a result. Plus, I've grown my patience level :shock: . So, learn from old people and try to keep pace with the 170 lbs. 3% BF 73 year old retired army ranger who continually toasts your ass in long distance flat out running and ruck marching...and doesn't bitch or ever complain about anything ever.

2. Appreciate what you have.

Times suck right now. It is only going to get worse (for a time.) Nowadays, there is always somebody who makes less money than you, doesn't have a car much less one that runs, has less food in their fridge, and is in worse health. Reflect and appreciate what you have. And no, your $500 a month Lexus that technically the bank owns doesn't count.

3. Knowledge is power. Period.

Stop watching pointless TV, get rid of your cable. It saves you money anyway. Get out and learn and do shit. Research, Research, Research, and then get out and do things. The more things you can be educated about and not sound like a jackass, the better off you'll be. Read fucking books. Go to the end of the Internet and back. Listen when old people talk.

4. All women lie. Yes, all women.

They all do it, some much more subtly than others and in different ways, but it happens without fail. If you even assume something or a lie is happening, it already has. To paraphrase DeNiro's character Neil McCawley in the movie Heat, "Assume it. Assume it all, right here right now." I know I took the line a bit out of context, but I like to think it fits.

5. Hope for the best, plan for the worst.

For example, have a cash reserve. Just doing this has saved me multiple times since 2006. Plan for retirement. Social Security will not be able to support me when I'm old. If you don't plan and save for later, you will be farked. Sadly, my generation has missed this, and they choose to live in the present, with no plans for the future, and no fall back plans in any areas in their life period. This saying goes for almost anything.

6. Study history.

Especially this country's. You want to be able to tell your grand-kids how this country was founded and the ideas, principles, and ways of doing things that our Founding Fathers did. Not just in getting our country started, but as a way to live your life. Because we all know, this country isn't the same as it once was, and it could be radically changed in the way we know it before my generation is gone.

7. Be a grey man. Don't stand out. It stops a lot of problems before it starts. I mean this not only in a defensive nature, but as a way of living. Be discrete. Don't drive the afford-mentioned Lexus (Unless it's paid for.) Put your money where it counts.

8. Embrace your family.

The Italians got this idea right. No one else cares about you more, and most of the time they'll help you when no one else will. Don't screw them. You'll regret it.

9. Shut your mouth.

...because what's going to come out of it probably shouldn't and probably doesn't matter anyway. Don't talk about shit you don't know. Don't criticize people you've never met, and don't judge anyone until you've built a case about them for yourself based on actions. At the same time, stereotypes exist for a reason.

10. Debt will screw you for life. Get rid of it, and don't get back into it.

Personally, I throw mortgages into this mix as well. I'd rather be able to pick up and move at moment's notice than be chained down to one spot. A lot of recruits in my academy class are still without jobs because they were unable to locate to where the jobs were located.

I have some more for later.