:::::Absolute Dedication:::::

DlESEL · 12-02-2007, 08:00 PM

I've decided after taking about a week off of the previous routine that I was doing, that this is by far the ONLY routine that I should be doing, whatsoever. The split and routine that I was doing before was basically a rip-off of Layne Norton's old routine, incorporating heavy powerlifting style days and and light bodybuilding style days into the same work week. The split that I'm going to be following is a bit different than it was before, with the same basic principles.

The split is going to be:

Mon: Rest (cardio, abs, forearms, calves)
Tue: Light Chest/Shoulders
Wed: Light Back/Triceps
Thu: Light Legs/Biceps
Fri: Rest (cardio, abs, forearms, calves)
Sat: Heavy Push
Sun: Heavy Pull

As most of you know from reading my previous journals my light days are focusing on supersets, dropsets, trisets, giant sets, and various other intensity techniques. And my heavy days are mainly focusing on compound movements, and will typically be started off with an exercise pyramidding up to my 3RM, on that specific exercise. In other words a heavy push day might be started with incline bench presses, where I'll do:

95 x 3
135 x 3
165 x 3
195 x 3
225 x 3
245 x 3
265 x 3

Any comments/feedback or suggestions would be greatly appreciated as always, thanks!

By the way, to some of you I should look familiar. Previous username was M.J.H.

Rubes · 12-02-2007, 08:02 PM

cant this good luck.

DlESEL · 12-02-2007, 08:03 PM

Rubes
Thanks dude.

DlESEL · 12-02-2007, 08:04 PM

Tuesday; 11-27-2007

Light Chest/Shoulders
(45 minutes, 31 sets)

Triset
1. Flat DB Flyes / Dips / Cable Crossovers
40's x 12 / 12 / 30 x 12
40's x 12 / 12 / 30 x 12

Superset
2. Hammer Strength Bench Presses / Pec-Deck Flyes
190 x 10 / 145 x 10
190 x 10 / 145 x 10
190 x 10 / 145 x 10

Dropset
3. Low Cable Crossovers
20 x 8
15 x 8
10 x 8

Dropset
4. DB Lateral Raises
40's x 6
35's x 6
30's x 6
25's x 6
20's x 6
10's x 6

Superset
5. Hammer Strength Military Presses / DB Front Raises
150 x 8 / 40's x 8/8
150 x 8 / 40's x 8/8

Triset
6. Vertical Leg Raises / Rope Cable Crunches / Side Bends
10 / 50 x 12 / 35's x 12/12
10 / 50 x 12 / 35's x 12/12

7. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual. Pigged the hell out last night for some reason, I ended up being starving all friggin' day. Feel better today, and am looking forward to being back on a program I KNOW works for me. :thumbsup:

Sleep-
10 hours.

DlESEL · 12-02-2007, 08:05 PM

Wednesday; 11-28-2007

Light Back/Triceps
(40 minutes, 30 sets)

Dropset
1. Stiff-Arm Cable Pullovers
50 x 9
35 x 9
25 x 9
20 x 9
15 x 9

Superset
2. BTN Cable Pulldowns / Bentover DB Lateral Raises
140 x 8 / 20's x 8
140 x 8 / 20's x 8

Dropset
3. Rope Cable Rows
95 x 10
65 x 10
35 x 10

4. DB Shrugs
80's x 12
80's x 12

Superset
5. One-Arm DB French Presses / One-Arm Cable Pressdowns
35 x 8/8 / 30 x 8/8
35 x 8/8 / 30 x 8/8

Dropset
6. Rope Cable Pressdowns
70 x 7
60 x 7
50 x 7
40 x 7
30 x 7
20 x 7

Triset
7. Vertical Leg Raises / Weighted Crunches / Decline Plate Twists
10 / 20 x 12 / 25 x 12
10 / 20 x 12 / 25 x 12

8. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual.

Sleep-
8 hours.

DlESEL · 12-02-2007, 08:05 PM

Thursday; 11-29-2007

Light Legs/Biceps
(45 minutes, 24 sets)

Superset
1. DB Lunges / ATF Smith-Machine Squats
55's x 10 / 150 x 8
55's x 10 / 150 x 8

2. Hyperextensions
70 x 10
70 x 10
70 x 10

Dropset
3. Leg Extensions
Stack x 8
250 x 8
205 x 8
160 x 8

Superset
4. Incline DB Curls / CG Cable Curls
35's x 10/10 / 50 x 10
35's x 10/10 / 50 x 10

Dropset
5. Crossbody DB Hammer Curls
55's x 6/6
45's x 6/6
35's x 6/6

Triset
6. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 10 / 35's x 10/10
10 / 30 x 10 / 35's x 10/10

7. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual.

Sleep-
7 hours.

DlESEL · 12-02-2007, 08:06 PM

Friday; 11-30-2007

Rest

1. DB Twists
35's x 15/15
35's x 15/15
35's x 15/15

Dropset
2. Machine Hack Squat Calf Raises
Stack x 12
330 x 12
270 x 12
210 x 12
150 x 12

Triset
3. Vertical Leg Raises / Weighted Crunches / Side Bends
10 / 30 x 12 / 35's x 12/12
10 / 30 x 12 / 35's x 12/12

4. Cardio
5 minutes on the elliptical machine + 5 minutes on the treadmill.

Diet-
Clean, usual.

Sleep-
7 hours.

DlESEL · 12-02-2007, 08:06 PM

Saturday; 12-1-2007

Heavy Push
(25 minutes, 16 sets)

I typically would do a bit more like abs and cardio at the end of my workout but my stupid gym closes ridiculously early on Sunday's for whatever reason.

1. Hammer Strength Bench Presses
280 x 6
280 x 6
370 x 3
370 x 3
370 x 3
370 x 3

2. Hammer Strength Military Presses
190 x 6
190 x 6
280 x 3
280 x 3
280 x 3
280 x 3

3. Cable Pressdowns
Stack x 6
Stack x 6
Stack x 6
Stack x 6

Diet-
Clean, but TONS of liquor!

Sleep-
7 hour.

DlESEL · 12-02-2007, 08:27 PM

Starting a variety of new supplements in the next 3-4 days. I'm going to try and track my progress on all of these. They are going to the following:

Epistane (30mg first 2 weeks, 40mg second 2 weeks)
6-OXO (4 per day for a week, then 3 per day until bottle finished)
Green MAGnitude (2 scoops in 20 oz. Gatorade during workouts)
Perfect Cycle Liver Support (2 per day entire cycle)

I'm really hoping for some great gains. Right now I'm eating a TON of protein, and close to zero carbs, and moderate to high fat. I really like eating this way as I'm holding much less water. The only other supplements that I'll be taking are about 6-8 scoops of whey protein per day, Hydroxycut Hardocore, and that's about it. Right now I'm around 208 lbs. and I'm going to post 2 recent before pictures. There are a bunch more in my member gallery.

DlESEL · 12-02-2007, 08:35 PM

Sunday; 12-2-2007

Heavy Pull
(25 minutes, 15 sets)

Really cut short again today in the gym because my gym has such sh-tty f-ckin' hours! Really frustrating because I never seem to have enough time on Saturday or Sunday's to really do my abs/cardio at the end of my workout.

1. Bentover DB Rows
90's x 6
90's x 6
105's x 4
105's x 4
105's x 4
130's x 3!

2. CG Cable Pulldowns
200 x 6
200 x 6
200 x 6
240 x 3
240 x 3

3. Crossbody DB Hammer Curls
45's x 6/6
45's x 6/6
75's x 4/4
95's x 3/3!
75's x 4/4

YouTube Video

The 95's really weren't too bad at all today, used some momentum I know but for what it's worth I was pretty happy with my PR.

Diet-
Clean, usual.

Sleep-
7 hours.

Big G · 12-02-2007, 09:56 PM

Attached Thumbnails - Lookin' good.

What are your goals? 7% very lean. Bulking now?

How many cal (approx)?

DlESEL · 12-02-2007, 11:26 PM

Big G
Thanks for the post bro, appreciate you stopping by. I honestly don't track my calories anymore, haven't for the past year or so. Lately I've just been eating extremely low-carb, and extremely high-protein and healthy fats. Here is a sample day for my diet:

[IMG]file:///C:/DOCUME%7E1/Owner/LOCALS%7E1/Temp/moz-screenshot.jpg[/IMG]8:00 AM: 20 oz. Gatorade + 1 scoop of Cell-Mass
9:30 AM: 3 scoops of Muscle Milk + 1 scoop of whey protein
11:30 AM: 3-4 oz. raw almonds
3:30 PM: 2.5 scoops whey protein + 6-8 tbsp. natural peanut butter
7:30 PM: 2-3 oz. almonds / beef jerkey / pork rinds, something low-carb
9:30 PM: 2 turkey burgers + 2 slicse of fat-free cheese
Mightnight: 2 scoops of whey protein + 4 tbsp. natural peanut butter

Hopefully that gives you an idea of roughly what I'm eating daily.

Big G · 12-03-2007, 07:26 AM

Quote:

Originally Posted by l-lERCULES

9:30 AM: 3 scoops of Muscle Milk + 1 scoop of whey protein
11:30 AM: 3-4 oz. raw almonds
3:30 PM: 2.5 scoops whey protein + 6-8 tbsp. natural peanut butter

Mightnight: 2 scoops of whey protein + 4 tbsp. natural peanut butter

Dude,

12tbsp PB & 4oz almonds! That's a helluva lotta nuts!

No comlpete protein 9:30am-3:30am!!!? WTF? Nuts are incomplete (but surely you already know that).

Why carb restricted? Still cutting!? How lean you wanna get!?

Why whey and not casein before bed?

Also, why so much whey? No chicken, fish, beef etc?

DlESEL · 12-03-2007, 07:30 AM

Big G
I know what you're saying, and that's just an example bro. That was yesterday, I eat tons and tons and tons of steak, chicken, tuna, canned chicken, whey protein, salmon, turkey, lean ham, etc. I literally pretty much eat anything that's low-carb, high-protein, etc. Some people think low-carb is just a phase not a lifestyle - but with me it's really a lifestyle I absolutely love it.

katt · 12-03-2007, 09:34 AM

Nice shoulder development you got going on there!

I agree w/you on the diet - you are taking in alot of whey vs. meat protein, but I am the same way on carbs.. I have to keep mine pretty low most of the time, and my protein high.

Rubes · 12-03-2007, 06:29 PM

crazy weight on the bent over rows

DlESEL · 12-03-2007, 06:51 PM

katt
Thanks for stopping by, appreciate it. And yeah my shoulders have always been a big strong point for me. I'm trying to get my arms back up to where they should be and I'm thinking in the next 3-4 months I'll really make some solid gains with the supplements I'll be taking, stay tuned.

Rubes
Thanks for the support, bro. I absolutely love bentover DB Rows, and can really attribute a lot of my recent back development to them.

DlESEL · 12-03-2007, 07:23 PM

Monday; 12-3-2007

Rest

1. DB Twists
40's x 12/12
40's x 12/12
40's x 12/12

Triset
2. Hanging Leg Raises / Weighted Crunches / Planks
10 / 20 x 12 / 0:30
10 / 20 x 12 / 0:30

Dropset
3. Machine Hack Squat Calf Raises
Stack x 12
330 x 12
270 x 12
210 x 12

4. Cardio
5 minutes on the elliptical machine.

Diet-
Clean, usual. High-calorie, high-protein, low-carb.

Sleep-
7 hours.

Big G · 12-03-2007, 10:59 PM

Fair play. Nice journal.
I'll be in and out.

Mista · 12-03-2007, 11:08 PM

You can lift a bit of weight for you size. Nice work man.

DlESEL · 12-04-2007, 10:50 AM

Big G
Thanks bro, appreciate the feedback. I'm looking forward to getting started on all my new supplements tomorrow, hoping for some nice solid gains.

Mista
Thanks bro, appreciate it.

12-02-2007, 08:00 PM	#1
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	:::::Absolute Dedication::::: BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I've decided after taking about a week off of the previous routine that I was doing, that this is by far the ONLY routine that I should be doing, whatsoever. The split and routine that I was doing before was basically a rip-off of Layne Norton's old routine, incorporating heavy powerlifting style days and and light bodybuilding style days into the same work week. The split that I'm going to be following is a bit different than it was before, with the same basic principles. The split is going to be: Mon: Rest (cardio, abs, forearms, calves) Tue: Light Chest/Shoulders Wed: Light Back/Triceps Thu: Light Legs/Biceps Fri: Rest (cardio, abs, forearms, calves) Sat: Heavy Push Sun: Heavy Pull As most of you know from reading my previous journals my light days are focusing on supersets, dropsets, trisets, giant sets, and various other intensity techniques. And my heavy days are mainly focusing on compound movements, and will typically be started off with an exercise pyramidding up to my 3RM, on that specific exercise. In other words a heavy push day might be started with incline bench presses, where I'll do: 95 x 3 135 x 3 165 x 3 195 x 3 225 x 3 245 x 3 265 x 3 Any comments/feedback or suggestions would be greatly appreciated as always, thanks! By the way, to some of you I should look familiar. Previous username was M.J.H.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-02-2007, 08:02 PM	#2
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,101 Blog Entries: 1 Photos: 5	cant this good luck.
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

12-02-2007, 08:03 PM	#3
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Rubes Thanks dude.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-02-2007, 08:04 PM	#4
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Tuesday; 11-27-2007 Light Chest/Shoulders (45 minutes, 31 sets) Triset 1. Flat DB Flyes / Dips / Cable Crossovers 40's x 12 / 12 / 30 x 12 40's x 12 / 12 / 30 x 12 Superset 2. Hammer Strength Bench Presses / Pec-Deck Flyes 190 x 10 / 145 x 10 190 x 10 / 145 x 10 190 x 10 / 145 x 10 Dropset 3. Low Cable Crossovers 20 x 8 15 x 8 10 x 8 Dropset 4. DB Lateral Raises 40's x 6 35's x 6 30's x 6 25's x 6 20's x 6 10's x 6 Superset 5. Hammer Strength Military Presses / DB Front Raises 150 x 8 / 40's x 8/8 150 x 8 / 40's x 8/8 Triset 6. Vertical Leg Raises / Rope Cable Crunches / Side Bends 10 / 50 x 12 / 35's x 12/12 10 / 50 x 12 / 35's x 12/12 7. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. Pigged the hell out last night for some reason, I ended up being starving all friggin' day. Feel better today, and am looking forward to being back on a program I KNOW works for me. :thumbsup: Sleep- 10 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-02-2007, 08:05 PM	#5
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Wednesday; 11-28-2007 Light Back/Triceps (40 minutes, 30 sets) Dropset 1. Stiff-Arm Cable Pullovers 50 x 9 35 x 9 25 x 9 20 x 9 15 x 9 Superset 2. BTN Cable Pulldowns / Bentover DB Lateral Raises 140 x 8 / 20's x 8 140 x 8 / 20's x 8 Dropset 3. Rope Cable Rows 95 x 10 65 x 10 35 x 10 4. DB Shrugs 80's x 12 80's x 12 Superset 5. One-Arm DB French Presses / One-Arm Cable Pressdowns 35 x 8/8 / 30 x 8/8 35 x 8/8 / 30 x 8/8 Dropset 6. Rope Cable Pressdowns 70 x 7 60 x 7 50 x 7 40 x 7 30 x 7 20 x 7 Triset 7. Vertical Leg Raises / Weighted Crunches / Decline Plate Twists 10 / 20 x 12 / 25 x 12 10 / 20 x 12 / 25 x 12 8. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. Sleep- 8 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-02-2007, 08:06 PM	#7
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Friday; 11-30-2007 Rest 1. DB Twists 35's x 15/15 35's x 15/15 35's x 15/15 Dropset 2. Machine Hack Squat Calf Raises Stack x 12 330 x 12 270 x 12 210 x 12 150 x 12 Triset 3. Vertical Leg Raises / Weighted Crunches / Side Bends 10 / 30 x 12 / 35's x 12/12 10 / 30 x 12 / 35's x 12/12 4. Cardio 5 minutes on the elliptical machine + 5 minutes on the treadmill. Diet- Clean, usual. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-02-2007, 09:56 PM	#11
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	Attached Thumbnails - Lookin' good. What are your goals? 7% very lean. Bulking now? How many cal (approx)?
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

12-02-2007, 11:26 PM	#12
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Big G Thanks for the post bro, appreciate you stopping by. I honestly don't track my calories anymore, haven't for the past year or so. Lately I've just been eating extremely low-carb, and extremely high-protein and healthy fats. Here is a sample day for my diet: [IMG]file:///C:/DOCUME%7E1/Owner/LOCALS%7E1/Temp/moz-screenshot.jpg[/IMG]8:00 AM: 20 oz. Gatorade + 1 scoop of Cell-Mass 9:30 AM: 3 scoops of Muscle Milk + 1 scoop of whey protein 11:30 AM: 3-4 oz. raw almonds 3:30 PM: 2.5 scoops whey protein + 6-8 tbsp. natural peanut butter 7:30 PM: 2-3 oz. almonds / beef jerkey / pork rinds, something low-carb 9:30 PM: 2 turkey burgers + 2 slicse of fat-free cheese Mightnight: 2 scoops of whey protein + 4 tbsp. natural peanut butter Hopefully that gives you an idea of roughly what I'm eating daily.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-03-2007, 07:30 AM	#14
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Big G I know what you're saying, and that's just an example bro. That was yesterday, I eat tons and tons and tons of steak, chicken, tuna, canned chicken, whey protein, salmon, turkey, lean ham, etc. I literally pretty much eat anything that's low-carb, high-protein, etc. Some people think low-carb is just a phase not a lifestyle - but with me it's really a lifestyle I absolutely love it.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-03-2007, 09:34 AM	#15
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Nice shoulder development you got going on there! I agree w/you on the diet - you are taking in alot of whey vs. meat protein, but I am the same way on carbs.. I have to keep mine pretty low most of the time, and my protein high.

12-03-2007, 06:29 PM	#16
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,101 Blog Entries: 1 Photos: 5	crazy weight on the bent over rows
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

12-03-2007, 06:51 PM	#17
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	katt Thanks for stopping by, appreciate it. And yeah my shoulders have always been a big strong point for me. I'm trying to get my arms back up to where they should be and I'm thinking in the next 3-4 months I'll really make some solid gains with the supplements I'll be taking, stay tuned. Rubes Thanks for the support, bro. I absolutely love bentover DB Rows, and can really attribute a lot of my recent back development to them.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-03-2007, 07:23 PM	#18
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Monday; 12-3-2007 Rest 1. DB Twists 40's x 12/12 40's x 12/12 40's x 12/12 Triset 2. Hanging Leg Raises / Weighted Crunches / Planks 10 / 20 x 12 / 0:30 10 / 20 x 12 / 0:30 Dropset 3. Machine Hack Squat Calf Raises Stack x 12 330 x 12 270 x 12 210 x 12 4. Cardio 5 minutes on the elliptical machine. Diet- Clean, usual. High-calorie, high-protein, low-carb. Sleep- 7 hours.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

12-03-2007, 10:59 PM	#19
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	Fair play. Nice journal. I'll be in and out.
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

12-03-2007, 11:08 PM	#20
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,268	You can lift a bit of weight for you size. Nice work man.

12-04-2007, 10:50 AM	#21
DlESEL Obsessed Elite Member Join Date: Dec 2007 Location: Delaware Posts: 47 Photos: 9	Big G Thanks bro, appreciate the feedback. I'm looking forward to getting started on all my new supplements tomorrow, hoping for some nice solid gains. Mista Thanks bro, appreciate it.
	::::: DlESEL ::::: Age: 24 \| Height: 5'11.5" \| Weight: 211 lbs. \| Bodyfat: ~8% Dips: +180 x 3 \| DB Front Raises: 85's x 2/2 \| Skullcrushers: 190 x 3 Deadlifts: 635 x 1 \| Bentover Rows: 365 x 3 \| Crossbench DB Pullovers: 140 x 3 My Journal \| My YouTube Videos

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