S.d.m.f.

lucifuge · 03-21-2008, 06:36 PM

Didn't have too much time last night, but I got in some shoulder and bicep work. I realize it's an odd pairing, I just wanted to mix it up a little bit.

3/20/08
Standing Military 2 min R.I.
45 x 12
135 x5
155 x 5
175 x 2 PR! damn, that's heavy

Seated Military 60 sec R.I.
6 sets: 95 x 10

Barbell Curl 2 min R.I.
95 x 7, 7, 5

Single Arm Preachers back to back, so @ 30 sec R.I.
3 sets each arm: 25 x 10

actually a pretty fun workout, felt great.

lucifuge · 03-24-2008, 09:12 AM

haven't had much of a chance to post , so this's my last two sessions.

3/21/08

deadlifts 2 min R.I.
135 x 8
225 x 8
245 x 8
275 x 8

squats 60 sec R.I.
135 x 10 (6 sets)

stiff leg deadlifts
95 x 10, 10 right hip kept popping, no pain, so I cut these short

leg curls 30 sec R.I.
50 x 20, 11, 9

calf raises
135 x 32 (failure)

--------------------------------------------------------------------------

3/23/08

flat bench 2min R.I.
95 x 15
135 x 12
155 x 10
185 x 10
225 x 8
245 x 4, 4, 4

incline DB press 60 sec R.I.
25's x 12
40's x 12
50's x 9, 8, 8

BW dips 60 sec R.I.
9, 8, 8 wow, these were tough

bar pressdowns 60 sec R.I.
50 x 15, 12, 11

...damn, these 60 second rest intervals are no joke...

lucifuge · 03-27-2008, 09:07 AM

damn, been a while since my last post.
I'm currently working on 3 separate custom tattoo designs, (4 if you count my own) and some commercial designs for my buddy's company... all this alongside my normal job, so I haven't had much time for the internet, anyway...

3/24/08 Back Width
Weighted Chins:
25# x 6, 6, 5

BW W.G. Pullups:
4, 6, 4 dunno why, just couldn't get any more

W.G. Pulldowns:
150 x 6, 9, 6

Neutral C.G. Pulldowns:
150 x 6, 5, 5

Stiff Arm Pressdowns:
50 x 12, 10, 9

Standing Barbell Curls:
95 x 6, 5, 3 (negatives on last two sets)

Hammers:
25's x 10, 10
30's x 9

60 - 90 sec. R.I.'s for everything

-----------------------------------------------------------------

3/26/08 Shoulders

Standing Military:
95 x 8
135 x 8
155 x 8, 5
(drop)
135 x 5
(drop)
95x 6 good times

Seated Dumbell Press:
50's x 10
60's x 10
60's x 6 --- heh, failure

Rear Laterals (seated):
25's x 10
30's x 10
30's x 8

Side Laterals:
25's x 10
30's x 10
30's x 9

Shrugs:
225 x 10, 10, 10

60 - 90 sec. R.I.'s for everything

lucifuge · 03-28-2008, 11:41 PM

3/28/08

Leg ext:
50 x 20
100 x 15
100 x 12

Deads:
225 x 8
275 x 8
275 x 6 + 2 (rest/pause)

Squats:
155 x 10
205 x 10
205 x 10

Leg Curls:
50 x 17
60x 10
70 x 9

Dumbell SLDL:
25's x 10
40's x 10

got a little nauseous at the end there...
I hate that.
Other than that, a great time

lucifuge · 03-31-2008, 07:08 PM

3/30/08

Flat Bench:
155 x 10
205 x 10
225 x 8
245 x 6

Low Incline Bench:
245 x 6
245 x 4
225 x 5

Flyes:
30's x 10
40's x 9
40's x 8

Dips:
BW x 9, 10, 9

Skull Crusher/Close Grip Bench supersets:
45 x 12/12
65 x 12/12
75 x 10/10

Bar Pressdowns:
50 x 12, 11, 10

approximately 2 min. rest intervals.... I didn't use my timer so I can't be sure, but the workout lasted just under an hour.

Checked my stats today.
217 lbs at 18% bf.
so, if the numbers aren't somehow fooling me, I've put about 12 lbs of muscle back on since starting this journal. That kicks much ass... now I think I'm going to focus on my nutrition a bit more and cut down the bf%
I had intended on doing this when I started this journal, but it was driving me nuts so I switched focus to gaining instead.

Damn, I guess I'll have to start doing cardio again... bummer

the other half · 03-31-2008, 07:16 PM

hope you dont mind, i just thought i would hop in here and check out your journal.those are some impressive numbers in here.

so if you are at 217, how much are you looking to lose.

lucifuge · 03-31-2008, 07:30 PM

Quote:

Originally Posted by the other half

hope you dont mind, i just thought i would hop in here and check out your journal.those are some impressive numbers in here.

so if you are at 217, how much are you looking to lose.

I don't mind at all.
Thank you for the compliment!
As for losing... don't really care about weight so much, just dropping the %... I'd be happy with 10-12 %, of course I'll try for lower, but I figure that's a pretty good target.

the other half · 03-31-2008, 07:33 PM

i always say that i would like to be 200 and 10% bf, but i know once i got there it wouldnt be good enough. then what do you do?

lucifuge · 03-31-2008, 07:53 PM

Quote:

Originally Posted by the other half

i always say that i would like to be 200 and 10% bf, but i know once i got there it wouldnt be good enough. then what do you do?

I hear that... it's never enough.

lucifuge · 04-02-2008, 11:32 PM

4/2/08

holy shit this was a tough one...

N.G. Pullups:
7, 7, 5

Rack Pulls:
225 x 5
275 x 5
295 x 5
315 x 5 P-fukkin-R.... damn that was heavy

Bent Over Rows:
135 x 12
145 x 10
150 x 8 PR

Lawnmowers
60 x 8, 8, 7

Standing Barbell Curls:
yeah right, I got nothing left

S.D.M.F.

the other half · 04-03-2008, 08:06 AM

Quote:

Originally Posted by lucifuge

4/2/08

holy shit this was a tough one...

N.G. Pullups:
7, 7, 5

Rack Pulls:
225 x 5
275 x 5
295 x 5
315 x 5 P-fukkin-R.... damn that was heavy

Bent Over Rows:
135 x 12
145 x 10
150 x 8 PR

Lawnmowers
60 x 8, 8, 7

Standing Barbell Curls:
yeah right, I got nothing left

S.D.M.F.

great workout.
im hearin ya on the rack pulls. the first one of the last set is the hardest.
then you get the momentum going.
but come on, you should have had plenty left for the curls.

lucifuge · 04-03-2008, 09:22 AM

Quote:

Originally Posted by the other half

great workout.
im hearin ya on the rack pulls. the first one of the last set is the hardest.
then you get the momentum going.
but come on, you should have had plenty left for the curls.

Thanks man... actually the 3rd rep was the hardest oddly enough
I gave curls a shot... I got 100 x 2, realized that was way too heavy
so I dropped to 85 x 3... still too heavy, so I dropped to 65 and just picking up the bar seemed like a monumental task, so I just gave up.... you're right though, I should have kept pushing.

By the way, I've been reading your journal (and Katt's) and they're great!
By far the most entertaining I've ever come across. Not to mention the great work!
I'm jealous man, I'd love to have my wife as a training partner...

the other half · 04-04-2008, 01:40 PM

it has its ups and downs, but if it wasnt for her i would be sleeping every morning, instead of getting up to workout.

it helped that she workout before we met.
but we do work good as a team.

lucifuge · 04-06-2008, 08:20 AM

4/5/08
Well, finally had the opportunity to train again... kinda sucked 'cuz I've pretty much eaten garbage for the last two days and I felt horrible. It was mostly my own damn fault for eating crap... I forgot my cooler both days and was reduced to drive though and take out... but todays a new day, so hopefully I can get this moving in the right direction again.

shoulders
Standing Military Press
85 x 10
135 x 5
155 x 5
165 x 5
175 x 2

Kneeling Smith Machine Military Press
135 x 8, 7, 6
(A guy I work with has been telling me how great these are so I figured I'd give 'em a try. My opinion is that they are pretty much the exact opposite of great and I will never do them again)

Seated Dumbell Press
60's x 8, 8, 8

Rear Laterals
30's x 10, 10, 10

Side Laterals
30's x 9, 8, 8

Shrugs
275 x 8, 6, 5

Barbell Curls
95 x 7, 5, 5 + 3 cheats/negatives

Single Arm Preachers (each arm)
30 x 8, 8, 8
(drop)
25 x 6
(drop)
20 x 5
(drop)
15 x 6

katt · 04-06-2008, 08:45 AM

The workout looked good L... even if you didn't eat good.

As for that,, do you have a grocery store close to go to instead of a drive through? At least you would pick up some sliced turkey, ww bread & veges?

lucifuge · 04-06-2008, 06:34 PM

Quote:

Originally Posted by katt

The workout looked good L... even if you didn't eat good.

As for that,, do you have a grocery store close to go to instead of a drive through? At least you would pick up some sliced turkey, ww bread & veges?

Thanks Katt, the workout went better than I had expected.
As for the gorcery store,in theory yes, however, the store is on the opposite end of town from my job, and I wouldn't have made it in time...
The good news is I stocked up on groceries today, and I even bought some frozen dinners to keep at work in case I forget the cooler again.

the other half · 04-07-2008, 09:53 AM

grocery stores are overrated!!!! shit i work in one and i still have a hard time eating healthy. delis and bakerys dont help.

thats some pretty impressive military press. i need to put those back into the workouts. but i will take your advice and not do the kneeling smith mach press.
oh, and congrats on the bicep workouts. gotta love the feeling of being a wimp at the end of the drop set.

lucifuge · 04-07-2008, 03:11 PM

Quote:

Originally Posted by the other half

grocery stores are overrated!!!! shit i work in one and i still have a hard time eating healthy. delis and bakerys dont help.

thats some pretty impressive military press. i need to put those back into the workouts. but i will take your advice and not do the kneeling smith mach press.
oh, and congrats on the bicep workouts. gotta love the feeling of being a wimp at the end of the drop set.

The last time I got deli turkey, it gave me food poisoning. I haven't had any deli meat in over a year. But, I do like the Grocery store

.

Thanks for the kind words on the military's, I've been focusing on improving that exercise the most here recently and I'm very happy with my current progress.
I threw in the biceps 'cuz you called me on punking out last time lol, and you're right about the drop set on curls... it's somewhat embarrassing when you can't lift the 15 # 'bells.

33sun33 · 04-07-2008, 05:15 PM

Wow, you are ridiculously strong on the standing militaries!!! Great job man

lucifuge · 04-07-2008, 05:48 PM

Quote:

Originally Posted by 33sun33

Wow, you are ridiculously strong on the standing militaries!!! Great job man

Thank you my friend, although I don't know about 'ridiculously strong', I thank you for the compliment

lucifuge · 04-08-2008, 07:52 PM

4/8/08

gotta love leg day...

Deads:
225 x 5
245 x 5
275 x 5
295 x 5
315 x 3 PR ...... damn these were hard

Squats:
225 x 8
245 x 4
245 x 5

Leg Ext:
100 x 12, 12, 12

SLDL:
95 x 8
145 x 8, 8

Leg Curls:
50 x 13
60 x 12
70 x 8

Standing Calf Raises:
225 x 12, 12, 12

went well... I've got the rubber legs again.

the other half · 04-08-2008, 08:00 PM

rubber legs????? i dont know why.

deads, squats, and sldl=5150!!!!!!

hope that you have hand rails by the toilet.

lucifuge · 04-08-2008, 08:03 PM

Quote:

Originally Posted by the other half

rubber legs????? i dont know why.

deads, squats, and sldl=5150!!!!!!

hope that you have hand rails by the toilet.

yeah, I'm not looking forward to visiting the throne room!

lucifuge · 04-10-2008, 08:59 PM

Piss poor display tonight.
I had zero time (babysitter cancelled so I had less than 1/2 an hour to take care of business) and pretty much zero strength.

Low Incline Bench:
135 x 10
225 x 7
245

03-21-2008, 06:36 PM	#61
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Didn't have too much time last night, but I got in some shoulder and bicep work. I realize it's an odd pairing, I just wanted to mix it up a little bit. 3/20/08 Standing Military 2 min R.I. 45 x 12 135 x5 155 x 5 175 x 2 PR! damn, that's heavy Seated Military 60 sec R.I. 6 sets: 95 x 10 Barbell Curl 2 min R.I. 95 x 7, 7, 5 Single Arm Preachers back to back, so @ 30 sec R.I. 3 sets each arm: 25 x 10 actually a pretty fun workout, felt great.
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

03-24-2008, 09:12 AM	#62
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	haven't had much of a chance to post , so this's my last two sessions. 3/21/08 deadlifts 2 min R.I. 135 x 8 225 x 8 245 x 8 275 x 8 squats 60 sec R.I. 135 x 10 (6 sets) stiff leg deadlifts 95 x 10, 10 right hip kept popping, no pain, so I cut these short leg curls 30 sec R.I. 50 x 20, 11, 9 calf raises 135 x 32 (failure) -------------------------------------------------------------------------- 3/23/08 flat bench 2min R.I. 95 x 15 135 x 12 155 x 10 185 x 10 225 x 8 245 x 4, 4, 4 incline DB press 60 sec R.I. 25's x 12 40's x 12 50's x 9, 8, 8 BW dips 60 sec R.I. 9, 8, 8 wow, these were tough bar pressdowns 60 sec R.I. 50 x 15, 12, 11 ...damn, these 60 second rest intervals are no joke...
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

03-27-2008, 09:07 AM	#63
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	damn, been a while since my last post. I'm currently working on 3 separate custom tattoo designs, (4 if you count my own) and some commercial designs for my buddy's company... all this alongside my normal job, so I haven't had much time for the internet, anyway... 3/24/08 Back Width Weighted Chins: 25# x 6, 6, 5 BW W.G. Pullups: 4, 6, 4 dunno why, just couldn't get any more W.G. Pulldowns: 150 x 6, 9, 6 Neutral C.G. Pulldowns: 150 x 6, 5, 5 Stiff Arm Pressdowns: 50 x 12, 10, 9 Standing Barbell Curls: 95 x 6, 5, 3 (negatives on last two sets) Hammers: 25's x 10, 10 30's x 9 60 - 90 sec. R.I.'s for everything ----------------------------------------------------------------- 3/26/08 Shoulders Standing Military: 95 x 8 135 x 8 155 x 8, 5 (drop) 135 x 5 (drop) 95x 6 good times Seated Dumbell Press: 50's x 10 60's x 10 60's x 6 --- heh, failure Rear Laterals (seated): 25's x 10 30's x 10 30's x 8 Side Laterals: 25's x 10 30's x 10 30's x 9 Shrugs: 225 x 10, 10, 10 60 - 90 sec. R.I.'s for everything
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

03-28-2008, 11:41 PM	#64
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	3/28/08 Leg ext: 50 x 20 100 x 15 100 x 12 Deads: 225 x 8 275 x 8 275 x 6 + 2 (rest/pause) Squats: 155 x 10 205 x 10 205 x 10 Leg Curls: 50 x 17 60x 10 70 x 9 Dumbell SLDL: 25's x 10 40's x 10 got a little nauseous at the end there... I hate that. Other than that, a great time
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

03-31-2008, 07:08 PM	#65
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	3/30/08 Flat Bench: 155 x 10 205 x 10 225 x 8 245 x 6 Low Incline Bench: 245 x 6 245 x 4 225 x 5 Flyes: 30's x 10 40's x 9 40's x 8 Dips: BW x 9, 10, 9 Skull Crusher/Close Grip Bench supersets: 45 x 12/12 65 x 12/12 75 x 10/10 Bar Pressdowns: 50 x 12, 11, 10 approximately 2 min. rest intervals.... I didn't use my timer so I can't be sure, but the workout lasted just under an hour. Checked my stats today. 217 lbs at 18% bf. so, if the numbers aren't somehow fooling me, I've put about 12 lbs of muscle back on since starting this journal. That kicks much ass... now I think I'm going to focus on my nutrition a bit more and cut down the bf% I had intended on doing this when I started this journal, but it was driving me nuts so I switched focus to gaining instead. Damn, I guess I'll have to start doing cardio again... bummer
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

03-31-2008, 07:16 PM	#66
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	hope you dont mind, i just thought i would hop in here and check out your journal.those are some impressive numbers in here. so if you are at 217, how much are you looking to lose.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-31-2008, 07:33 PM	#68
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	i always say that i would like to be 200 and 10% bf, but i know once i got there it wouldnt be good enough. then what do you do?
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-02-2008, 11:32 PM	#70
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	4/2/08 holy shit this was a tough one... N.G. Pullups: 7, 7, 5 Rack Pulls: 225 x 5 275 x 5 295 x 5 315 x 5 P-fukkin-R.... damn that was heavy Bent Over Rows: 135 x 12 145 x 10 150 x 8 PR Lawnmowers 60 x 8, 8, 7 Standing Barbell Curls: yeah right, I got nothing left S.D.M.F.
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

04-04-2008, 01:40 PM	#73
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	it has its ups and downs, but if it wasnt for her i would be sleeping every morning, instead of getting up to workout. it helped that she workout before we met. but we do work good as a team.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-06-2008, 08:20 AM	#74
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	4/5/08 Well, finally had the opportunity to train again... kinda sucked 'cuz I've pretty much eaten garbage for the last two days and I felt horrible. It was mostly my own damn fault for eating crap... I forgot my cooler both days and was reduced to drive though and take out... but todays a new day, so hopefully I can get this moving in the right direction again. shoulders Standing Military Press 85 x 10 135 x 5 155 x 5 165 x 5 175 x 2 Kneeling Smith Machine Military Press 135 x 8, 7, 6 (A guy I work with has been telling me how great these are so I figured I'd give 'em a try. My opinion is that they are pretty much the exact opposite of great and I will never do them again) Seated Dumbell Press 60's x 8, 8, 8 Rear Laterals 30's x 10, 10, 10 Side Laterals 30's x 9, 8, 8 Shrugs 275 x 8, 6, 5 Barbell Curls 95 x 7, 5, 5 + 3 cheats/negatives Single Arm Preachers (each arm) 30 x 8, 8, 8 (drop) 25 x 6 (drop) 20 x 5 (drop) 15 x 6
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

04-06-2008, 08:45 AM	#75
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	The workout looked good L... even if you didn't eat good. As for that,, do you have a grocery store close to go to instead of a drive through? At least you would pick up some sliced turkey, ww bread & veges?

04-07-2008, 09:53 AM	#77
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	grocery stores are overrated!!!! shit i work in one and i still have a hard time eating healthy. delis and bakerys dont help. thats some pretty impressive military press. i need to put those back into the workouts. but i will take your advice and not do the kneeling smith mach press. oh, and congrats on the bicep workouts. gotta love the feeling of being a wimp at the end of the drop set.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-07-2008, 05:15 PM	#79
33sun33 Registered User Join Date: Jan 2006 Location: Albany, New York Posts: 158	Wow, you are ridiculously strong on the standing militaries!!! Great job man
	Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

04-08-2008, 07:52 PM	#81
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	4/8/08 gotta love leg day... Deads: 225 x 5 245 x 5 275 x 5 295 x 5 315 x 3 PR ...... damn these were hard Squats: 225 x 8 245 x 4 245 x 5 Leg Ext: 100 x 12, 12, 12 SLDL: 95 x 8 145 x 8, 8 Leg Curls: 50 x 13 60 x 12 70 x 8 Standing Calf Raises: 225 x 12, 12, 12 went well... I've got the rubber legs again.
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

04-08-2008, 08:00 PM	#82
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	rubber legs????? i dont know why. deads, squats, and sldl=5150!!!!!! hope that you have hand rails by the toilet.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-10-2008, 08:59 PM	#84
lucifuge LG Sciences Rep Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 919 Photos: 11	Piss poor display tonight. I had zero time (babysitter cancelled so I had less than 1/2 an hour to take care of business) and pretty much zero strength. Low Incline Bench: 135 x 10 225 x 7 245