Standing Rear Row - My own little exercise, doing a rowing movement standing up just to slowly hold and contract the rear delts
Front BB shrug
(Smith Machine) 105x20 x2
Behind the Back Smith Machine Shrugs
15x20 (Reverse W.C.)
DB Farms Hold/Walk
Today went nice. The beginning sucked because the bench I had kept popping back and started to piss me off so I switched over to DB's. The shrugs really hurt - I havent done them in awhile and every inch of my traps are killing me
Took in around 3100cals today and started loading creatine. I just placed an order @ bulknutrition for
ON 100% Whey
So that will get here around Thursday. Before anyone says anything about the S1+, I've been researching almost every major PH for the past year or so and I know the risks and what to do for PCT
Tomorrows, Tri's, Calves & Abs and its 1:19am and I just want to get back to my sanctuary (the gym)
I picked up a Sony MZ-N505 Mini-Disc player from my friend for $20, so it should be fun to putz around with while lifting
Just posting todays workout - I'll fill in weight later.
Lying French press
Ab Circuit (Repeated 3 times)
20 Swiss Ball Crunches
40 Decline Situps
20 Leg Lifts
Standing Calf Raise
Seated Calf Raise
BW Calf Raise
I couldnt edit the post, I went up north and forgot to fill in the weights :P
The workout was alright, my shoulders were a little bit sore, so the frenchpresses kinda sucked MY abs felt nice after that small circuit and calves still hurt today (thursday).
Well I'm off to the gy for Back & Bi's, so I'll be back ina few
[U]Back & Bi's[/U}
Rev. Grip Bent over Row
DB Row (Weight=Each DB)
Seated Cable Row
Supinated Cable PullDown
Alt DB Curl
Preacher Machine Curl
When I got to the Gym, I was pumped. I usually have put up under 115 on Bent over rows, around 50lbs DB's for DB Rows, and 100lbs for cable rows. Today was differant. This morning, I think I just found the perfect pre-workout meal.
2c Gatorade (Simple Carbs)
1/4c Steel Oats
20g Whey Protein
20g Egg Protein
This was one of the best workouts I've ever had. By the end of the pulldowns I was just SURGING with blood and my back was huge. I did a front lat pose (no one was around ) and I just smiled. My Bi's had been worked pretty hard already so I stayed at my normal weights. Those damn pulldowns killed me. I did a differant tempo then I've done before - being 1sec down, 2sec static hold, 4sec negative, and damn - I love those :P
Tomorrow is my first leg day and I've got a killer routine planned, so I just cant wait - but wait, theres more?! Chest day is Saturday
***275X6*** MY GOAL IS SET IN THE FIRST WEEK OF MY BULK
630x10 - Hurt alot
DB Lunges (reps=each leg; weight=each db)
Lying Leg Curl
80x12,10,8 Comments: Legs were hurting after squats, I was amazed I completed my Squat Goal already - Time to set a new one . Leg press was fun, my outer quads were screaming after and those damn lunges ripped apart everything. On the Leg Ext, the tension went to my hips because my quads were shot and on the seated leg curl, it once again diverted to my calves because I was just out of energy.
Overall - Great workout, diets been a little shady today, I've had 2 cans of Minute made lemonade and a frech toast bagel, proteins doing good though (as usual?)
Tomorrows Chest and I'm psyched, now I just have to wait until morning
70lbs db's @ 20sec
50lbs db's @30sec x2
Cable Reverse Wrist Curl
Summary: Not bad, it was decent (lol that sounds wrong/strange) but I think I am going to cut my split down to 4 days a weak, this 5 day thing is wearing me out and certain muscles are staying sore and just pissing me off. I'll try upping my cals a lil more and getting stricter with the diet but unless I do the S1+ this splits gone
Anyways, the lifts were alright. My left shoulder is cracking almost everytime so I need to get my rot. cuff checked out. Anyways, my V12 & S1+ will get here friday - so FUCK YES
Just like to report, I just purchased my tickets for the 2005 Arnold Classic, $350 VIP - Heres all the info if anyone even reads this journal
VIP tickets are now on sale!
The best ticket for the best seats in the house are on sale beginning Monday, June 21, 2004. The tickets are available by calling Ticketmaster, 614-431-3600, or by using Ticketmaster's Web site. Each ticket costs $350 and includes the events listed below.
You'll get to see the prejudging and finals of the Arnold Classic and the finals of the Arnold Figure International , Fitness International and Ms. International for the price of a single ticket. Check at Ticketmaster for the best seating. These seats will not last long.
One event that you must not miss this year is Arnold's Fitness Seminar Sunday morning at Veterans Memorial Auditorium. You'll get to see winners of the Arnold Classic, the Figure Championship, Fitness International and Ms. International.
You'll get lectures, demonstrations and the opportunity to ask questions of all the athletes, including Arnold. This is not 30-minute event. Get ready for a full morning.
Each VIP ticket includes:
Choice reserved seats ...
for the Arnold Classic, Ms. International, Fitness International and Figure International competitions at Veterans Memorial Auditorium.
Three-day admission ...
to the Arnold Fitness EXPO involving more than 600+ exhibit booths of the latest in fitness equipment, apparel and nutritional supplements, the Arnold Martial Arts Festival, Armwrestling Challenge, Bench Press Competition, Cheerleading and Dance Team National Championships, Gymnastics Challenge, 5K Pump and Run, the Arnold Strongest Man Contest, Olympic Weightlifting Championships, Fencing Classic, Table Tennis Challenge, Yoga for Sports, Archery Challenge and Youth DanceSport at the Columbus Convention Center.
Buffet-Dance Party with Arnold ...
and the athletes following the competition Saturday evening.
Personal Training Seminar ...
conducted by Arnold and other athletes on Sunday, March 6.
Arnold will present throughout the weekend attending all 20 sporting events and activities. Security constraints will not permit scheduling a VIP photo session.
Buy Yours ...
from Ticketmaster. This year we'll again offer the VIP tickets as a single purchase. They will go fast, so make a decision to attend in 2003. Ticketmaster can be reached at its Web site or by telephone at 614-431-3600.
Incline DB Bench
Incline DB Bench
Weighted Dips (weight is the plate added)
Wide Chest Machine
Flat DB Flyes
Cable Crossover (Weight=each cable)
Bench Drop Set
150x8 dropped 90x15
Overview: Shoulder was fucked from the mosh pit last night, lifts felt weak - I'm Sad
On another note, last night was the one of the funnest time I've ever had. I went to Warp Tour 2004 in Pontiac (Michigan). We saw Billy Talent, Anti-Flag, Good Charlotte, Avenge Sevenfold, New Found Glory, Yellowcard, Taking back Sunday and my fav. Story of the Year. It was f*cking insane Mosh pits were decent. I love to just run in and f*ck with people which was pretty much what happened. Heres how my day went in the pits
Billy Talent - No Moshing, just huge ass crowd
Yellowcard - Wrecked a few people
New Found Glory - Got fucked up a lil, and returned the favor
GC - Wasnt close enough
Avenge Sevenfold - F*ck that, there we just some huge mofo's beating eachother with full 2 litres and other blunt objects. Theres a differance between moshing and just all out fighting. Security had to come break it up
Taking back Sunday - Fun
Story of the Year - No Moshing, but it was the last band/concert to play, so it was huge. We skipped Flogging Molly to come here and get real close. We were about 2-3 rows of people from the front bars & the stage. People were going nuts, there wasnt a second when someone wasnt crowd surfing on the back of my friends or my own skull. My and my friend rescued a few people from getting crushed, and well, one was so damn hot, we struck up a lil conversation and I got a "little" thankyou for the rest of one of the shows. Anyways, Story of the Year was the shit, I got "intoxicants" for the last time from them and some shirts, it was just "nucking futs"
Overall: Alright workout, I didnt sleep much last night so energy levels were quite low. Its my first time doing BB Bench for about 6-8 monthes so I knew the weight would be low. I changed the split this week AGAIN and next week I'll do the same. I really need to prioritize my inner & upper chest, tri's and shoulders. My rotator cuff has been giving me problems since The Warped Tour Concert so I've been lifting careful.
Tomorrow is Back & Tri's, so wish me luck
Overview: I feel sick - didnt have much energy but I still lifted. It was alright, its around the same weights as I usually do, maye a little less. Hoping to feel better tomorrow, took a bunch of Vit-c and echnecia. Tomorrows back, going to do D/L's for the first time since december, wish me luck
What the fuck... My legs wont stop growing, but the rest of me wont START
Ok yesterday was legs, I squatted 405x3 then went to the leg press for a few sets, highlight being 630x14. Then some SLDL's, Leg Ext, Leg Curl & finished calves with standing and seated calf raises. A normal workout but I used so much weight and it increases weekly?! Today is arms and I dont know what I wanna do yet, so I'll post it after I lift
Yeah so I have been extremely busy - I just started another job (have 3 total now) Working for a marine company installing docks and hoists (you thought back day was bad? try 12 hours of this), at pacsun and nike outlet shops at the mall.
Just finished S1+ and I'm on my PCT of 6OXO/Horny Goat weed.
6OXO Doses all taken with last meal at night
600mg week 1
400mg week 2
300mg week 3
200mg week 4
2 caps of HGW everyday in the morning with breakfeast.
I'm heading off the my old gym (sigh, i miss golds) for a arm workout, so I'll be back to post it