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Starting a log for getting in shape!

Welcome to the gun showwwwwwww! ;P

Chin ups x11 (+5 assisted), x7 (+5 Assisted)

ez curls 45 lbs x15, x13, x13 Same

DB curls 40 lbs (2x 20) x14, x13, x12 Nice

Hammer curls 40 lbs (2x 20) x12 x12 five more pounds on each arm, predictably brought the numbers down.

Fridays are the bomb.
 
Chest and Triceps

Pushups x42 (+3 on knees)
BB Bench Press 100 lbs x15,
90 lbs x12
@85 lbs x12, x9 that went much better. It's the first time, I've seen any improvement here for a long time.
Incline bench 80 lbs x13, x10 That averaged out to the same again.
DB Flies80 lbs (2x 40) x14, x12 Same
Incline DB Flies 70 lbs (2x 35) x13, x11 One more rep again
Close Grip BB Bench 80 lbs x14, x11
@ 75 lbs x12 MUCH better than last week.
Skull Crushers 25 lbs x15, x11
@ 20 lbs x12 these also went very well. One more rep on each set!
Bench Dips 25 lb plate x23, x19

A chest and triceps day that went well on every part? Unheard of. A nice change, that's for sure.
 
I had a job interview today, so I don't have time for both legs and shoulders. I'll do shoulders today and Legs tomorrow.

DB Military Press 70 lbs (2x 35) x15, x15, x12, x10 two more reps overall
Lateral DB Raises 50 lbs (2x 25 lbs) x15, x14, x14 Good. good. *steeple fingers and peers over them*
Reverse Flies 50 lbs (2x 25) x16, x15, x15

A good one.
 
Legs got skipped. I was just too busy this week. On to back.

Deadlifts 180 lbs x13, x13, x12 That weight increase didn't work out quite as well, but still decent

Shrugs 170 lbs x18, x15 one more rep

Pull ups x11 (+5 Assisted), x6 (+6 assisted) One more!

One Arm Dumbell Rows 40 lbs x15 each side, x13 each side, x14 one more!

Not bad. I've had better, but no complaints.
 
Time for biceps

Chin ups x12 (+5 assisted), x7 (+6 Assisted) a-vury niiice

ez curls 50 lbs x13
@ 45 lbs x13, x12 Not bad considering the extra weight on the first set

I pulled that damn forearm tendon again. Shouldn't have added the weight. gonna let it rest and cut this short.
 
Chest and Triceps: That tendon in my forearm doesn't feel too bad right now. We'll see how it responds to some weight when I start triceps. I do have a monster headache. I didn't hydrate enough yesterday and I'm paying for it.

Pushups x42 (+3 on knees)
BB Bench Press 100 lbs x15,
90 lbs x13, x12
@85 lbs x11 Not sure what's different, but it's nice for Bench to be improving again
Incline bench 80 lbs x14, x11 Two more reps!
DB Flies80 lbs (2x 40) x14, x13 One more rep
Incline DB Flies 70 lbs (2x 35) x13, x11 One more rep again
Close Grip BB Bench 80 lbs x15, x12 Same
@ 75 lbs x12 MUCH better than lat week.
Skull Crushers 25 lbs x15, x11 Good. That tendon seems fine, must not have re-injured it.
@ 20 lbs x12 same
Bench Dips 25 lb plate x23, x20

Not bad at all. Things are looking up, and belly fat is slowly melting away.
 
Shoulder time!

DB Military Press 70 lbs (2x 35) x15, x15, x12, x11 one more painful rep.
Lateral DB Raises 50 lbs (2x 25 lbs) x15, x15, x15 Nice
Reverse Flies 50 lbs (2x 25) x16, x15, x15 Same

Not bad. I hope legs go well when I come back in a bit.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Time for legs.

Squats 130 lbs, x13,
@120 lbs x11
@100 lbs x10 Pretty terrible but its been a while since I did any BB squats.
Stiff Legged Dead Lifts 170 lbs x15, x14, x14 Lil better
Standing Calf Raises 150 lbs x17, x15, x13 Those went well.

It was... ya know... legs. ;P
 
Back is back for more.

Deadlifts 180 lbs x13, x13, x12 Same

Shrugs 170 lbs x18, x16 one more rep

Pull ups x11 (+6 Assisted), x7 (+5 assisted) One more!

One Arm Dumbell Rows 40 lbs x15 each side, x14 each side, x14 one more!

Not bad. Back in a bit for Biceps.
 
Chin ups x12 (+6 assisted), x8 (+5 Assisted) More nice.

ez curls 45 lbs x15, x13, x10 Suck. Must be suffering for missing last week's workout.

DB curls 40 lbs (2x 20) x14, x13, x12 Same

Hammer curls 40 lbs (2x 20) x12 x12 Same

Not great, chin ups went up, curls went down. A wash.
 
You may be right on that score KoS.

My diet won't be stellar today. It's Easter and I plan on enjoying it with the family. My main thrust will be making sure I get plenty of protein. I'm not talking pigging out on candy all day, but I'll eat whatever my folks make for Easter Dinner and damn the calories. ;D

Time for Chest and Triceps.

Pushups x43 (+3 on knees)
BB Bench Press 100 lbs x15,
90 lbs x13, x9
@80 lbs x11 Sigh. Falling down again. Last week was a nice fluke, I was hoping for more. Thinking of trying dumbbells for a few weeks and seeing how my chest reacts to that.
Incline bench 80 lbs x11, x11 Terrible. Just terrible.
DB Flies80 lbs (2x 40) x14, x13 Same
Incline DB Flies 70 lbs (2x 35) x13, x12 One more rep again
Close Grip BB Bench 80 lbs x15, x11 One Less >:(
@ 75 lbs x12 Same
Skull Crushers 25 lbs x15, x13, x12 Good. Much better actually

Bench Dips 25 lb plate x23, x21

Well the last part went well; kinda makes up for the earlier part of the workout.
 
Time for legs.

Squats 130 lbs, x13,
@120 lbs x12 One more on that set
@100 lbs x11 One more on that one too.
Stiff Legged Dead Lifts 170 lbs x15, x14, x14 Same, but I could have done more if my grip wouldn't fail
Standing Calf Raises 150 lbs x17, x16, x14 Those went well.

Not bad. Back for shoulders in a bit.
 
Shoulder time!

DB Military Press 80 lbs (2x 40) x13 It was time to up the weight, but just for one set right now.
@70 lbs x14, x11, x10 That one set at 80 lbs took alot out of me.
Lateral DB Raises 50 lbs (2x 25 lbs) x15, x15, x15 concentrated on slow contractions with a good mind-muscle connection instead of going for more reps.
Reverse Flies 50 lbs (2x 25) x16, x16, x15 Same strategy as above.

Pretty good.
 
hey Doc. I like your 'strategy' in your workouts. Have you tried focusing on the negative movement as well? If you've got a partner, have them help you with the 'up' and you get the workout on the 'down'. Slow and controlled. Double the workout with the same movements. ;)
Howz things goin for you other than............???
 
No partner. My girlfriend spots me as needed, but only for the exercises where I really need it for safety (squats, bench press, etc).

I didn't get the job, but the hiring supervisor was impressed and is recommending me for other positions, so not too bad there.

My back is slowly healing. I'm still not sure what the heck was wrong with it, but it hurts less every day. Other than that, same ol' same ol'. Trying to finish off this damn belly fat. I'm down to 178 lbs, but it's still there. I'm certainly not giving up on it now though, despite the overwhelming desire to start bulking. I've spent over a year trying to trim down and I think I can see it through.
 
Hummmm.. Bad news about the job, but good news about the recommendation. :)
Glad to hear your back is feeling better. Did you know that I had open back surgery. I had vertebrae fused ........... i completely understand back pain. I'm really happy for you that its not so sore.
Belly fat is the hardest to lose! Keep at it and you'll never regret it. Are you taking any 'help' for it? is it a 'weight' goal, or just the mirror? You say your down to 178lbs. That's awesome. How tall are you?
 
5'11" I started at about 245, so it's been a hell of a year. And I was between 220 and 250 for a good 10 years, so I expect this belly flab to be stubborn; it's gotten homey. ;p

I take bronk-aid, with caffeine and 82mg aspirin in the morning. I drink green and oolong tea. I take a host of vitamins and supplements. Mostly, I work out, try to stay between 500 and 800 calories below maintenance and get lots of protein.
 
Hearing about your back surgery is.pretty inspirational. It's amazing what you are accomplishing. Some people never recover from.a.surgery like that. Bravo.

Also, in the 'help' department, I recently volunteered to do log for Osta-rx, so I'll be doing a.cycle of that. I've done a.few cycles of Halo in the past and.its a solid product. I'm excited about the Osta.
 
Back is up (now that is a confusing jumble of prepositions if I ever saw one)

Deadlifts 190 lbs x12, x11, x8 As I've said before this exercise works better for me at higher weight and lower reps.

Shrugs 180 lbs x18, x16 more weight same reps!

Pull ups x12 (+6 Assisted), x7 (+6 assisted) better!

One Arm Dumbell Rows 40 lbs x15 each side, x14 each side, x14 This is another exercise where form was suffering in the mindless pursuit of more reps. I slowed down and concentrated on mind-muscle connection. I can feel the difference in my lats already.

Not bad. Back in a bit for Biceps.
 
docdoom77 said:
Back is up (now that is a confusing jumble of prepositions if I ever saw one)

Deadlifts 190 lbs x12, x11, x8 As I've said before this exercise works better for me at higher weight and lower reps.

Shrugs 180 lbs x18, x16 more weight same reps!

Pull ups x12 (+6 Assisted), x7 (+6 assisted) better!

One Arm Dumbell Rows 40 lbs x15 each side, x14 each side, x14 This is another exercise where form was suffering in the mindless pursuit of more reps. I slowed down and concentrated on mind-muscle connection. I can feel the difference in my lats already.

Not bad. Back in a bit for Biceps.
Click to expand...

*Deadlifts* Work better for me the same way! Heavy and few. ;)
 
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