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Evolution

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Thread: Evolution

  1. #1
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    Evolution

    age:36
    weight: 175
    height: 6'1

    Summary: I have lost about 20lbs in the last 4 months due to illness, stress and poor nutrition. Man...stress is a KILLER. I dropped from 185 to a little less than 165lbs with massive a loss of strength and endurance.I am an ecto-mesomorph with the metabolism of a mongoose. This is my first journal.

    Goals: I wish to regain my strength and realize my genetic potential.
    weight: 195lbs <depends on what is healthy and functional strength>
    bench: 315 <never ever broke 265>
    Deadlift: 500lbs
    Squat: 450 <or so, I go below parallel so this may take a while to achieve>



    1st month: Fitness
    Moved in with my folks so I can concentrate on fitness and certification studies. Immediately got food poisoning, then the flu back to back. Ugh. Eating like a refuge now, have gained around 15 lbs in 1 month.
    Worked on basic fitness exercises for the first 2 weeks: push-ups, overhand and underhand pull-ups, crunches, sissy squats. 35-45 seconds rest between sets. BW exercises are a great way to improve base fitness, seeing immediately results.
    Weeks 2-4:
    Back into the gym. Ahh, home. I love the sights, sounds and smells of the gym. I hit the zone and got to work. Fitness phase, trying to stick to the 8-12 rep range for muscular endurance.

    Leg Day

    10 min bike ride warm-up
    Power Cleans: 3 x 115 = 10, 8, 6
    Squats: 1 x 135 =10
    2 x 185 = 5
    Max = 225 ATG

    Leg Press: 3 x 225 = 10
    hack Squats: 3 x 135 = 10

    SL Deadlifts: 3 x 135 =10
    Hamtractor: 1 x 75 = 10
    1 x 135 = 10
    1 x 150 = 10


    Arg! I was squatting 315 x 4 = 6 in August..around 405 parallel max. These numbers make me wanna sob in the corner. But at the same time, it's my motivation to get better. NO ONE, I mean NO ONE in the gym does leg work except for the ladies. Hmm..
    Last edited by Soul of Sol; 12-23-2006 at 05:01 PM.

  2. #2
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    Back Day: max this week to see where I start from 8/06 max = 435

    2 mile bike ride wrm-up:

    Deadlifts: 1 x 135 = 10
    1 x 205 = 10
    1 x 225 = 10

    Max= 315 twice I LOVE DLs, my favorite exercise along with Power Cleans. For a twig boy, I can pull pretty good.


    Lat Pull downs: 1 x 100= 10
    3 x 140= 10,9

    T-Bar rows: 3 x 35 = 10

    Tricep Cable pushdowns: 2 x 40 = 10
    2 x 60 = 10, 7

    Seated Tricep DB Press: 3 x 40 = 10

    Crunches: 4 sets to failure


    Still in my fitness phase. Very happy with my deadlift max, pretty good for being out for 4 months. Trying to keep my rest periods around 45-60 secs. Amazing what you can get done in one hour. During this period, 3 guys just did bench press and talked. I can never talk in the gym, I'm either under a load or trying to catch my breath.
    Last edited by Soul of Sol; 12-23-2006 at 04:58 PM.

  3. #3
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    Chest: 8/06 max= dunno, I did 235 x 5

    Superman has Kryptonite. James Bond has women. Everyone has a weakness and chest is mine. I can pull like a demon but chest has been my nemesis since high school. I hate it. fuck

    Flat Bench:
    2 x 135 = 10
    1 x 155 = 10
    1 x 185 = 10

    Max= 185 strangely enough, I felt I could have done more, but got stuck halfway up. Not warmed up enough, another weak of fitness needed?

    Incline bench Press: ok..I DO like inclline presses
    115 x 3 = 10
    135 x 2 = 10

    Hammer Str Deated Press <decline?>:
    145 x 3= 10

    This movement feels like it targets the same area that the regular decline press does. Maybe one of you guys can gimme some feedback on it.

    DB Bench Press:
    3x40=10


    Bis:
    Seated DB Curls: 3 x 30 = 10

    Preacher Barbell: 3 x 55 = 10

    Standing EZ curl Wide: 3 x 55= 10


    Push up/Crunches superset= 4 to failure.


    Still eating as much as I can. Fast food once a week, rest of the time raiding the fridge. I have become addicted to oatmeal.

  4. #4
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    Shoulders, Calves, Abs

    Power Clean:
    115 x 2 = 10
    135 x 1 = 6

    Military barbell:
    2 x 95 = 10

    This rack is crap! the gym has a rack where you reach slightly behind you to unrack the weight, super uncomfortable. After 2 sets I gave up. I will never use that rack again, it's a prescription for disaster.

    Upright Rows:
    1 x 60 = 10
    3 x 70 = 11, 10, 10

    Hammer Str Seated Shrugs:
    2 x 225 = 8
    2 x 205 = 10

    Calves:

    Seated Toe Raise:
    95 x 10 = 1
    135 x 10 = 3

    Toe Raises Leg Press machine:
    225 x 10 = 4

    I need to hit the calves differently. Lower the weight and crank out more reps, methinks.


    Crunches 4 sets to failure


    I was sort of beat this workout. Been hitting it hard for the last 3 weeks with only maybe 4 days rest. tomorrow is Christmas Eve, so I will take the next 2 days off..eat and rest. And read. I will make week 4 a superset week, just to build up more endurance. I may extend the fitness phase another week, depending on how I fill next week. I need to learn more exercises so I can switch up from work out to work out. 24 Hour Fitness has a really limited amount of equipment, so I need to learn alternatives with dumbells and such.
    "I'm the kingpin you can't win" ~ Safiir
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  5. #5
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    Fitness Week 4

    Legs

    Squats: Bar warm-up
    1 x 115 = 10

    Superset Squat/ Leg Press:
    Squat 135 x 10 + LP 225 x 10 = 3

    Hack Squats: 10 x 135 = 3

    Leg Extensions: 10 x 110 = 3


    SL Deadlifts:
    135 x 10 = 3

    Leg Curls:
    90 x 10 = 3


    Stretching before and after
    Crunches/Bicycles to failure


    The hardest part about getting back into working out is staying OUT of the gym. At least for me. I want to go everyday, twice a day. But I know better . Baby steps, baby steps. Eating everything in sight, trying to eat every two hours. If not I try to down a Muscle Milk with a PBJ. Ghetto snacks to the rescue. I am felling really good, can't wait to start my power cycle next week. Though...I may delay it another week since I know I will get hammered on New Year's Eve.
    "I'm the kingpin you can't win" ~ Safiir
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  6. #6
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    New goal: I will run a 4.4 40 yard dash.
    "I'm the kingpin you can't win" ~ Safiir
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  7. #7
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    Chest Day

    warm-up : 2 x 135 = 10
    1 x 155 = 10


    supersets:
    Seated HammerStrength Press@ 155lbs + 40lb DB Bench press:
    3 x 10

    Incline:
    3 x 115: 10


    Flat DB Flys:

    3 x 30 = 10


    Bis

    Seated DB Curls: 3 x 30 = 10

    Preacher w/ EZ bar: 3 x 95 = 10


    Seated Calf Raise:

    3 x 2 plates = 10 10 12

    Leg Press toe Raise : 2 x 225= 10


    Crunches 4 sets to failure.

    45- 60 sec RI, trying to keep it to 45 secs.



    It's Wednesday night and I have not slept since Monday night. I was exhausted, but still happy I got my workout done. My left shoulder is hurting like hell, I believe I need to get a deep tissue massage. Never had shoulder problems before I turned 35..well except for the dislocation playing football. And getting hit by a car while riding my bike.

    Next week my power cycle begins. Excited!!
    Last edited by Soul of Sol; 12-28-2006 at 03:57 PM.
    "I'm the kingpin you can't win" ~ Safiir
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  8. #8
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    Took 4 days off. Spent time with the family. It was great. Now I am starting my power cycle. I am using the Power/Rep/Shock Technique. Very ancient and powerful style.


    my last Fitness week Back Workout 12/29/06:

    Deadlifts:
    2 x 135 = 10
    2 x 205 = 10
    1 x 225 = 10


    Chin-ups Overhand Bodyweight:
    2 x 10, 6


    Pulldowns:
    2 x 120 = 10



    Seated Cable rows:


    1 x 90 = 10
    2 x 120 = 10


    Tris:

    Cable Pushdowns
    3 x 65 = 10

    Skullcrushers:
    3 x 65 = 10



    It was a so so workout. I kept the rest periods short 45 secs or so, i minute between exercises. It wore me out The gym was empty, i loved it.
    Last edited by Soul of Sol; 01-04-2007 at 01:35 AM.
    "I'm the kingpin you can't win" ~ Safiir
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  9. #9
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    Week 5 Power Week

    Legs:
    Squats: 2 x 4, 6= 225
    1 x 4 = 245

    Two weeks ago my max was 225. Wootage! Funny thing, I thought I had put 235 on, but really had put 245 on. It didn't hit me until I was walking out the gym. And I felt I could have done more.

    Leg Press:
    1 x 315= 6
    3 x 405 = 4, 5, 6

    Single Leg Extensions:
    2 x 4 -6 = 50

    SDLs:
    1 x 205 = 6
    2 x 225 = 6


    Lying Leg Curls :

    3 x 115 = 5, 5, 6


    Crunches = 3 x failure around 30 or so

    Crunches on the ball = 3 x 10 I must be doing something wrong


    Man was I sweating! It felt great to do some power work. More More More!!!!
    "I'm the kingpin you can't win" ~ Safiir
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  10. #10
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    Congratulations on the improvements with your Squats.

    Right now I'm just 10 pounds behind you...


  11. #11
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    Quote Originally Posted by DOMS View Post
    Congratulations on the improvements with your Squats.

    Right now I'm just 10 pounds behind you...
    Thanks, bro, I appreciate it.
    "I'm the kingpin you can't win" ~ Safiir
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  12. #12
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    Week 5 Power:

    Chest:

    Bench: 175= 5 185= 4 190= 3
    Incline: 135 = 6 155= 4 x 2
    Dips: 2 x 6, 4

    Hard to do dips during this Power cycle. Previous Bench max 2 weeks ago was 185. I have to keep asking people for a spot on this routine...ah well.

    Tris :

    Close Grip Bench Press: 95lbs 2 x 4
    Skull Crush: 65lbs 2 x 4, 6

    Seated DB Tri-Press: 1 x 50 = 4
    1 x 45 = 8



    All in all, a good workout. I sorely need a partner during this phase of working out, as I keep asking folks around the gym for a spot. I really enjoy going for power. Now my main problem is getting enough to eat. I am finding it muy difficil.
    "I'm the kingpin you can't win" ~ Safiir
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  13. #13
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    Tis been many a moon. New city, new job at Equinox Fitness.

    Height: 6'1
    Weight: 185

    *Using ExRx.net: Predicting One-rep Max
    Bench:225
    Squat:366*
    Deadlift: 420
    Power Clean: 202*

    Bodyweight has increased by 15lbs. BF has gone from 20% in January to 9.6% as of 5/30/07

    Lord, I hate benching.

    Flexibilty is still an issue, but I am workign hard on it. Writing a new program for the summer, loosely following the P/RR/S system. Nutrition is a huge factor, I can't get enough quality food to eat. Working on creating an affordable meal plan for myself.
    "I'm the kingpin you can't win" ~ Safiir
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