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  1. #1
    lifts weights
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    Insert witty name here

    This is my journal.

    Over the last few months Ive gotten back into lifting and I am seriously dedicating myself (and my diet) towards it now.

    I moved into a new place right near where I work and go to school, and there is a workout room at my school plus a golds gym right down the way. I havent decided which I will use full time yet.

    Please forgive my crappy poundages ATM, ive been really off and on the last month or so, and Im getting back into the flow of things.

    Im cutting right now, and carb cycling, and probably on monday Ill post up what a typical 3 day cycle looks like for me.

    5'9"
    roughly 185lbs

    My split is
    mon:quads/calves/traps/abs
    tue:back/triceps/delts
    wed:cardio (typically low intensity, elliptical, for cardiovascular benefits mostly)
    thursosterior chain/calves/traps/abs
    fri:chest/biceps/delts

    running 3 minute rest intervals for squats deads and bench, 2.5 for most other things and two minutes for a few things.

    typically a 3 sec count for negative contraction, 1 second for positive, no pause on the top or bottom


    I forgot to pen down squat day for this week, but in essence it was
    1/12
    Squats
    Front Squats
    Leg press machine toe raises
    Dumbell shrugs
    and weighted crunches

    1/13 back
    pullups 6,4,4 (short RI's. i forget what)
    pulldowns 150x7,x5.5,x6
    face pulls 100x6,x8,x8
    dips 6,6,4
    db shoulder press used 35s, didnt write down reps for some reason
    felt okay about this w/o, had pretty bad stamina. thats okay, next weeks will be a butt kicker

    1/15 deadlifts
    so, the previous deadlift day I pulled my back pretty gnarly, so I took it easy on 'er this time
    deads 135x10,x10,155x10
    ham curls 180x10,210x8.5,x9
    seated calves 90x15,x12,x10 I need to get grippier shoes. my toes were slipping
    db shrugs 75x12,x11,x10, 70x10
    weighted decline crunches 10lbsx10, (30 sec ri) x10, (45 sec ri) x10

    1/16 bench
    flat bb bench 145x6,x6,x6 this bums me out because three months ago I put up 170 seven times, which is a best for me. so I need to make up time here.
    db incline bench 45x8,50x7,45x7
    cg pullups 6,5,4
    hammer curls 30x7 immediate drop to 25x2 , 25x8, x7
    db presses 40x6,x5 immediate drop to 35x2,35x8
    Felt great after this workout. I was pleased with how I felt afterwards, overall.

    PICS AS OF 1/16
    all but this first one are first thing in the morning, cold






    I realize that I am skinny fat, and I dont have a lot to cut down to, but I dont think Id be able to bring myself to bulking for a fruitful period of time if I dont cut some of this bodyfat off first.

    Also, I apologize for my room. Im still moving in.


    So there we have it. Im gettin back in the game for real. This is the year I get in the extreme kind of shape I want to be in
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  2. #2
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    Back and legs look really good, man.

    The bodyfat% doesnt look as bad as you make out, i wouldnt waste time cutting now if you're just gonna bulk straight afterwards.
    http://www.getlifting.info

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  3. #3
    happy sumo
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    nice lats.. wish mine looked like that haha

    good luck bro
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  4. #4
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    Awesome back dude.

  5. #5
    lifts weights
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    Quote Originally Posted by Gazhole View Post
    Back and legs look really good, man.

    The bodyfat% doesnt look as bad as you make out, i wouldnt waste time cutting now if you're just gonna bulk straight afterwards.
    duly noted brudda, and thank you

    Quote Originally Posted by PreMier View Post
    nice lats.. wish mine looked like that haha

    good luck bro
    I really appreciate this one.

    Quote Originally Posted by RasPlasch View Post
    Awesome back dude.
    thanks guys, I appreciate it.

    I think maybe I will finish out this month figuring out my calories and then just start bulking, then.

    as for today, I enjoyed myself, haha. Had some sushi with the lady and just had a beer (petes wicked ale, was okay). my friend picked me up a mix and match six pack from world market. some good stuff in it. xingo brazilian black beer, by the way, is a delicious one.

    Im excited to hit the gym next week, it should be the first week Im able to work out at the school gym, starting wednesday.

    Also, my workout regimen for now is as follows

    Squats: 3 sets
    front squats
    leg press toe raises: 4 sets
    Dumbell shrugs: 3 sets
    Weighted decline crunches: 3 sets

    Tuesdays: Back
    pullups: however many I feel like
    pulldowns: 3 sets
    Dumbell/Barbell rows (alternating weekly): 3 sets
    Dips: 3 sets
    Skullcrushers/modified french press: 3 sets
    dumbell presses: 3 sets

    Wednesdays: 30 mins or so of elliptical

    Thursdays: Posterior chain dominant legs
    Deadlifts: 3 set
    DBSLDS or ham curls?: 3 sets
    seated toe raises: 4 sets
    db: 3 sets
    Weighted decline crunches: 3 sets

    Fridays: Chest, bicep, delts
    Bench: 3 sets
    Incline dumbell bench: 3 sets
    Neutral grip pullups: 3 sets
    some form of curl: 3 sets
    Dumbell press: 3 sets

    Ill work on getting the diet up on monday

    also, I may end up doing a P/RR cycling type deal for lifting during the bulk, because shock makes me hate everything and I dont think Im at that advanced of a level again, yet
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  6. #6
    lifts weights
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    1/19 quad dominant day
    squats 135x10, 185x8, 225x6 form kinda lacked here, 215x6, 215x6 this last rep was killer, but Im glad I pushed past the mental barrier
    front squats 115x8,x7,x7 weeeeeewie
    toe raises on legpress 360x10 (warmup),x12,x10,x10,x10
    db shrugs 75x14,x12,x11
    weighted crunches, bwx10, +10lbsx10,(30 seconds)+10lbsx10

    I gassed out the latter half of this workout, I didnt get good food in early this morning. oh well. first half was a butt kicker though!

    I picked up some new workout shoes, which is good because Id just been wearing my tennies, which suuuuuuck for grip. Got em on clearance for 30 bucks! Asics, which is what I wore during wrestling. I got these instead of a fifty buck pair of some nike crosstrainers that I was gonna get. And Im glad because afterwards I went to cub and used that extra money I saved to get some red potatoes and lean ground beef for the next few weeks

    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  7. #7
    happy sumo
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    nice, they have flat soles too. i remember reading that you dont want a shoe with a thick/squishy sole in the gym.

    nice squats too. i bet you are wrecked in a day or 2
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  8. #8
    lifts weights
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    Haha thanks, I think so. I lowered the weight Id been using on the front squats and got a solid, full three sets in. Im kinda scared

    And yeah man, I really like the shoes so far. I wore em around this afternoon and got em broke in somewhat.

    I spent like eighty bucks at costco in pork, chicken salmon and walnuts, haha
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  9. #9
    happy sumo
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    i like the boneless skinless breasts they have all packaged nicely.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  10. #10
    lifts weights
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    Quote Originally Posted by PreMier View Post
    i like the boneless skinless breasts they have all packaged nicely.
    its super nice. their salmon is like that too, I figure ill only eat it a couple times a week or so cuz of the price, though. but I figure itll STILL cost less than eating out/at work.

    I put a couple little catfish in my turtle's tank to clean it, and he is trying to eat them atm. Im not sure what I should do, haha. Let him try? if I take them out what do i do?

    he looks like hes kinda taking it easy on em now, who knows.
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  11. #11
    lifts weights
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    12/20 back day
    pullups (1 min ris) x7,x5,x4,x4
    pulldowns 150x9,x8.5,x7.5
    tbar rows 55x7,x10,65x8
    face pulls 100x8,x12,110x11
    dips x8,x5.5,x5
    DB presses, 40x7,x7,x5
    skullcrushers 60x5,x5 this gyms cambered bars blow hard. no good hand position for me
    modified french press 55x6,50x6

    workout was good overall, ending tricep work lacked because I lost focus, cuz the stupid group trainees were dorkin around right next to me, and the cambered bars at this gym bite.
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  12. #12
    lifts weights
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    todays diet.

    also, 2 cups spinach and a cup of broccoli.

    Im thinking I need to add in about 300-400 calories. I think Im still losing fat atm.

    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  13. #13
    lifts weights
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    today just didnt work out well for it, but itd be easier to have a 4th meal than eat quite so much so early, I think. drop the ground beef to eight or ten ounces and add another potato, an eight ounce serving of meat (chicken?) and a few walnuts or something and I think id be koscher.
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  14. #14
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    Are you using the school gym or the Golds gym?


    Oh and I didn't notice until now. But you have some awesome facial hair in those pictures!

  15. #15
    lifts weights
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    Quote Originally Posted by RasPlasch View Post
    Are you using the school gym or the Golds gym?


    Oh and I didn't notice until now. But you have some awesome facial hair in those pictures!
    haha thanks man, at least Ive got that going on for me.

    Atm Im using the golds, the school one opens tomorrow! Yesssss. So next week will be my first full week in the school gym.
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  16. #16
    lifts weights
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    Goals:
    Get more sleep, which means being in bed by eleven.
    get my diet solidified, which means figure out an eating schedule that works all the time
    try out the school gym!
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  17. #17
    lifts weights
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    So the school gym sucks pretty hard.
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  18. #18
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    Damn! Whats so shitty about it?

  19. #19
    trying to become a beast
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    looks like your putting up some good numbers keep on working hard. and what blows so much about the school gym?
    5'9 195 flint fury football #47 RB/S 40in vert.

  20. #20
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    If i were to guess, the school gyms equipment probably is pretty old and sparse.. compared to Golds anyway..

  21. #21
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    Quote Originally Posted by katt View Post
    If i were to guess, the school gyms equipment probably is pretty old and sparse.. compared to Golds anyway..


    I wouldn't doubt it. I know my school has old equipment too. Thats why I don't lift there haha.

  22. #22
    happy sumo
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    i was waiting for that.. my college gym was weaksauce
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  23. #23
    lifts weights
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    Quote Originally Posted by RasPlasch View Post
    Damn! Whats so shitty about it?
    Quote Originally Posted by Rubes11 View Post
    looks like your putting up some good numbers keep on working hard. and what blows so much about the school gym?
    thanks man, I appreciate it. Im pressing on, you know.

    Quote Originally Posted by PreMier View Post
    i was waiting for that.. my college gym was weaksauce
    Realistically they arent missing anything I need

    HOWEVER, they are missing a few things I want/like
    a mirror for the squat rack. I like a mirror for squats and deads
    size, and a semblance of privacy. The room itself is tiny, and somebody is there watching you at all times.
    and quality, everything in that room is older than I am, which isnt a bad thing , theyre just kinda poorly kept.

    But the question is am I justified in paying 40 bucks a month for Golds? Its bigger, I rarely have a problem getting on equipment which is good. equipt is newer. hmmm. I want to say keep paying for golds, frankly.

    twas a fine day for eating, Im a bit over my goal on calories but thats fine. Ill fall somewhere near 3800 today probably, which is quite a lot for me (I think.) i believe my maintenance falls around 3000-3200 but Im not 100% sure. Thats what this next month or so is for. I feel kinda swole today which is nice.


    I am kind of in a pickle here, but Im thinking I found my solution.

    A couple times a week Ill be working nights and will need to bring a shake with me to work, and Im thinking instead of buying muscle milk, Ill make my own mrp type deal. Ill use a scoop of whey and a scoop of casein which I already have, like a cup of oats (ground to a flour) and two or so tablespoons of olive oil, just drop it in a shaker with me and take it to work, toss some water in it when the time is right and pound it. Im a waiter so I dont really get a lunch break or anything. sound good?
    Last edited by FishOrCutBait; 01-21-2009 at 10:06 PM.
    This is my journal. Click it and such

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    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

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  24. #24
    lifts weights
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    So i went back and bought a second pair of those shoes. One to wear out and about, one strictly for lifting.




    theres my cals for the day.


    And here's my workout

    1/22 Deadlifts
    Deads 135x10, 185x7, 225x5, 225x7 (form kinda lacked) 205 x7, 205 x7
    ham curls 210x9,x9,210x5+195x4
    calves 1:30 second RI, Toes out, 360x13,x11,x10 Toes straight, x11, x10
    Db Shrugs 80x11,80x10,75x9
    Decline crunches (short RI here too) bwx15, 10lbsx15,10lbsx10

    weighed in at 184. woo woo woo
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  25. #25
    lifts weights
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    for the record, this shirt makes me 100 times sweeter than anybody youve ever met.

    also chops.

    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

  26. #26
    lifts weights
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    Also you know, workouts or something.

    1/23 bench
    bench 155x6,x5,x6+1 forced rep. (had a spotter on the last set)
    db incline bench 50x7,x6,x6 last set rocked.
    cg pullups x7,x5,x5
    hammer curls 30x7,x5+25x2,25x7
    db presses 40x7,x5(rest 20 secs)+2,x4+35x1,35x6

    Had some trouble on db presses today but that makes sense, the big lifts were push today. I feel like it was a good workout all in all.

    Now im gonna go make breakfast and go to work, then come home and do homework for four hours :P

    this is my last english class for my bachelors degree.

    ultimate win.
    This is my journal. Click it and such

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    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

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  27. #27
    happy sumo
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    wtf, a unicorn?
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  28. #28
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    nice shirt. good workout and hope you do well on your test.
    5'9 195 flint fury football #47 RB/S 40in vert.

  29. #29
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    Quote Originally Posted by PreMier View Post
    wtf, a unicorn?
    with purple roses and lightning spraying out of it.

    i repped that thing like a pro at the gym today, and I was the only white dude lifting weights. I really like that about this gym actually, I like the atmosphere a lot. all the black dudes bust their asses.

    also, it is now my power shirt.

    Quote Originally Posted by Rubes11 View Post
    nice shirt. good workout and hope you do well on your test.
    thanks man! And I dont have to worry yet, its still just homework
    This is my journal. Click it and such

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  30. #30
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    so I just sat down and beat portal
    This is my journal. Click it and such

    "
    tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

    http://www.ronpaul.com/

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