A Cut Above- The Journey Of A Negro

[Incognegro]

Date: 10/17/2005

Chest Session


Incline DB Press

2x7 @ 80
1x4 @ 80 (Failure big time)

Flat DB Press

(Its seems like are always bad compared to incline/decline wtf)

1x3 @ 90 (BAD form, dropped back to 80)
1x7 @ 80
1x6 @ 80 (Started 7, then failed.)

Decline Press (Smith)

1x8 @ 90
2x10 @ 90 (Much better form for these two sets.)

Flyes

1x8 @ 60
1x6 @ 60
1x7@ 60 (Could've done 8)

Abs:

3x25 bodyweight decline bench crunches

3x25 medicine ball crunches

Grade/Effort: Solid A

Comments: Awesome lifting today. Was in good spirits and upped the weight and it wasnt bad at all except for the flat press. I still dont get why I can do more incline or decline than flat, it makes no sense to me. Care to comment?
Other than that annoyance, it went pretty good. Had some extra time to kill so I did some extra core work. Also did the sauna and cold shower afterwards for the first time today, man what a relaxer!

I am still at my flat press compared to my incline/decline.


J

 

[CowPimp]

Looks like a good workout. Next time just start a little lighter on the flat pressing. Perhaps it is your core that is limiting you? You have to stabilize your body a lot more during flat DB pressing than during incline DB pressing or decline smith pressing.

 

[Incognegro]

CowPimp,

It might be my core. I dont know, but my core strength/size have come on the fastest along w/ my arms as compared to everything else. With the form, the hardest part is getting the weight moving for the first rep of the set. Once I get the weight above me with my arms out and I can move/wiggle my shoulders a bit to adjust it, it seems to go easier. I think I was a bit over zealous w/ grabbing 90. I think that because i just added 10 to my incline i can add 10 to my flat too. Guess not; however, I think for next week I shall try 40s first for 2 sets and then 45s for 1 set. Quite honestly, I feel so much better and feel that I can move more weight w/ power and form on the incline. Almost the same feeling w/ decline. When it comes to the flat however, that is quite different. Might be something in my mind.

J

 

[Incognegro]

Date: 10/18/2005

Back Day

(All my weights are up )

STRETCH

Deads (Doing these w/ an ez curl bar lollers)

1x10 @ 90 (Could have done 12)
1x12 @ 110
1x12 @ 130 (Personal Best yay, and I felt like i could have done another set w/ more weight.)

Bent-Over Rows

1x10 @ 90
1x8 @ 90 (Stopped at 8, Form was going south fast for some reason.)
1x10 @ 90 (Better form, but not as good as the first set. Stupid biceps.)

Low Cable Rows

3x10 @ 85

Hyper Extensions

1x10 @ Bodyweight plus 35
1x10 @ Bodyweight plus 35
Skipped last set because I do these off a bench press bench w/ my toes hooked on the end so I dont fall off. My gym doesnt have a stand thing for hyper extensions so I make do. But this about the limit I can do these with due to equipment. (It is hard to hold a 35 and keep your feet hooked to the upbeams on the bench at the same time without slide off or falling forward. I tried 3 10s, a 25 and 10, and 35 and they all felt akward. Going to go back to 25 next week. That is the highest managable weight for how I do it.

Lat Pulldowns

3x8 @ 100 (Keep in mind I do these with my body/knees pushed far farward under the supports as I can and pull it to the base of my neck and back up)

Abs:

3x20 SLOW decline crunches (really focused on clenching them throughout the whole movement.)

STRETCH

Grade/Effort: A

Comments: Got an A due to PB on squat and upping all my weight on every exercise and still having the new weight feel good, not "uncontrollable" in anyway while maintaining good form. Didnt like my experience w/ the 35 lb plate on my ghetto rigged way to do hypers, but owell. Reallly a solid workout today. Today I believe is the first real day that I am seeing overall solid results in my phsyquie (sp) (its late lol). Not like little improvements, for example like I was walking along next to a shop in a plaza where I work that has mirrored glass of sorts and looked over and I caught myself looking just right where I can see that the new "big" style physique is taking over my body. Yes! Its hard for me to explain, but this is the first real day where I can see stuff coming together.


J

 

[Bak2Modelling]

tried two of your diary entries... 12 Oct & 16 Oct , i like your routeens it's different from what i'm used to doing great break, course i didn't lift as heavy as you.. god i wish i could.. hehehehe ... but i tell you what felt like crap 2 days later...which is a good feeling of pain.

kick a$$

 

[Incognegro]

Hey man cool! Glad I can help someone out. Let me know how it goes and keep checkin back here .


J

 

[Incognegro]

Dont know yet if I am going to do shoulders today or not. I will do them tommorrow instead probably, because my back needs a recovery day, and it would be 4 days training in row. So we'll see. Again, probably shoulders tom, and arms/legs sat.


J

 

[Incognegro]

Alright, shoulders get done today, and arms/legs tom depending on status of Wilma. It looks to be slowing down so I should be able to finish this week's split. I took my two days of rest (outside of sunday) yesterday and wednesday b/c my back really needed to recoup. But it was good pain!

Updates tonight.


J

 

[Incognegro]

Date: 10/21/2005

Shoulder Day

Up-Right Rows (Smith)

3x8 @ 80

Shrugs (Smith)

3x12 @ 160 (Can do more but hard getting it off the hook)

Cybex Dual Axis Overhead Press

1x8 @ 80
1x6 @ 85
1.4.5 @ 85 FAILURE (I always fail anyway but this one was .)

Front DB Raises

3x20 @ 20 DB ea. arm (10 per arm alternating)

Cybex Dual Axis Rear Delt Row

3x10 @ 110 (Doing more next week)

Abs: Skipped. Bite me.

Grade: B

Comments: Would have graded an A, but skipped abs because I was lazy and pressed for time. Upped the weights, and was more consissent rep range wise within the sets with the new weight yay. Really should have been an A workout, but skipped abs. Need to start rear bent over type db raises for posterior delts next week, as well as seated overhead press or military with smith.

J

 

[CowPimp]

Looks like some decent progress on shoulder day. Feels good to add weight eh? That's my favorite part about lifting.

 

[Incognegro]

Yes it does feel good to add weight. I really want to add more to my db raises esp. but it just hurts when I do it. It clicks, etc. but only when I do this exercise.

Off to do arms and squats/standing calf raises in a few hours...


J

 

[Incognegro]

Date: 10/22/05 I think. yesterdays was wrong.

Arms


Well, first off, I got to the gym 20 min before it closed on saturday. I got there 20 till 6, and it closed at 6. Hence I decided to test the endurance and do these few arm exercises with little to no rest.

Tricep Superset

Y Pull down 1x8 @ 90 then immiediatly Rope pulldown 1x10 @ 60. (this equals one set.) Did this 3x with 20 seconds of rest.

Standing EZ Bar Curls

1x10 @ 50
1x8 @ 50
1x6 @ 50 10 SECONDS OF REST BETWEEN SETS.

Concentration Superset

1x10 @ 20 DB then drop and then 1x10 @ 10 DB then repeat for other arm. this equals one set. did this 3 times without any rest. Really got the arms going, just kept switching em...

Grade: D

Comments: D because I got to the gym later than I wanted to and didnt have time to do my legwork and more arm exercises or abs. That's it. Next week I am going to start increasing the legwork a bit to see if they can handle it. They are taking the squats ok (little to no soreness) and I can get around, so next week I am going to try squats, standing calf raises with the smith and maybe one other leg exercise. Other notes for next week include getting more protein powder, I am down to about 2 shakes worth left, as well as maybe ordering some ngorge and starting on that. Also going to try rear db raises bentover, and maybe the military press for the shoulder session...stay tuned. Also going to try to bench 140 2x on monday. (Spotted of course.)

J

 

[CowPimp]

If you're going to skip anything, skip arms, not legs! If you just went into the gym and did nothing but some squatting you would be leaps and bounds above everyone else there.

 

[Incognegro]

Yeah, funny thing was is that I was kinda thinking that the whole time. lol that I should be doing legs and skipping arms. Wont dont that again.


another note for chest day if I get to lift due to wilma not interfereing: I am going to try neutral grip db press (where you keep the weight parrallel to the bench, not perpendicular) when you lift. I think I might be able to do more weight with this exercise.


J

 

[Incognegro]

One more note: If time permits going to start resting 90 seconds, instead of 45ish.

J

 

[Incognegro]

Update: Well, Wilma knocked the crap out of us, we dont have power, gas anything, so no weights for at least a week down here. ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!

I feel like im cheating myself or being lazy when im not there, even thou the circumstances are out of my control.

signing off due to laptop batter power.


J

 

[CowPimp]

Update: Well, Wilma knocked the crap out of us, we dont have power, gas anything, so no weights for at least a week down here. ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!

I feel like im cheating myself or being lazy when im not there, even thou the circumstances are out of my control.

signing off due to laptop batter power.


J

That sucks man! I hope you guys make a swift recovery from that. Florida has been getting reamed horribly this hurricane season.

 

[Incognegro]

Well, I guess this means that Im taking my week off now than in dec lol. or at least only 1 or 2 days extra off before I switch to p rr s. Pretty bad down here, waited in line 2 half hours (not bad at all) to fill up 3 5 gallon gas cans for the generator. (40 bux worth lol.)

Mass transit is up and running yay but havent been able to get through to work. If no work tom might ride the bus straight to the gym to see if its open. we'll see.

I HATE NOT BEING ABLE TO LIFT. AHHHH.


J

 

[Incognegro]

Date: 10/31/2005

Chest

Incline DB Press

3x6 @ 80

Bench DB Press

3x8 @ 80

Decline Smith Press

1x4 @ 90
1x6 @ 90
1x8 @ 90

Cable Flyes

3x8 @ 4 plates a side.

Abs:

Hanging knee raises (together) (NICE AND SLOW YEA YUH).


Grade/Effort: B

Comments: Well, like Mike Jones says, "You don't grind, You dont shine". Well, back to the grind today lol. It felt sooooo good after being off for a week. Lifting felt good but felt like the strength was off a tad bit. Backed down on the rep range and weight just to get the body back in the motion. Hurricanes can't stop me! B for lowered weight, but not effort.

J

 

[Incognegro]

Goals for this week:

Up to two ab exercises per workout

Increase to 60-90 seconds rest. (Time permitting).

Go bigger (PB) on deadlifts/squats.

Try military press on the smith on shoulder day.

Buy more whey lol. Im out of it lol.

Add in standing calf raises again on leg day along w/ squats, upping it to two leg exercises. See how that goes w/ my "transportation system" lol.


J

 

[Incognegro]

Date: 10/31/2005

Additional Notes:

FORGOT TO TRY NEUTRAL GRIP DB PRESS. Oh well. Really wanted to give 'em a shot too.

Will do it next week.

J

 

[Incognegro]

Date: 11/01/2005

Back Session

STRETCHED

Deads (Finally used BB)

1x10 @ 115
1x12 @ 135
1x12 @ 155 PB

Could've done more!

Bent Over Rows

1x10 @ 80
2x10 @ 90

Low Cable Rows

3x10 @ 85

Lat Pulldowns (Behind Neck)

3x7 @ 100

Hypers

3x10 @ Bodyweight plus 25

Abs:

Hangin Knee Raises (Separate)

3x20 at 10 sec rest

STRETCHED

Grade/Effort: A

Comments: A for PB on deads and being able to do the same weight on all my back exercises even after a week off. Finally used a BB for deads, and used one hand over, one hand undergrip. Felt good doing new level of deads. Could have done more. Solid session. Also doing 1 min rest intervals cept for abs.
J

 

[CowPimp]

Good job on the deadlift record. Deadlifts are going to add slabs of muscle all over if you stick with them!

 

[Incognegro]

I hope so! I swear I could've added 20 lbs. on to that BB yesterday after the 155 set and repped that for 10. Felt good, going to try to start w/ 155, 165, and maybe max out on last set next week.

Shoulders today. Feels good to be back in the swing after not having power for 9 days. I got it back last night.


J

 

[Incognegro]

Date: 11/03/2005 (For workout 11/02/2005)

Shoulders

Up-right rows (Smith)

1x8 @ 80 (Could???ve done 10)
1x8 @ 90
1x10 @ 100 PB

Shrugs (Smith)

1x12 @ 160
1x10 @ 190
1x8 @ 200 PB

Front Raises

3x12 @ 25 DB ea. Hand.

Side DB Raises

3x7 @ 20 DB ea. Hand.

Rear Delt Row- Cybex Machine

1x10 @ 120
1x8 @ 130
1x6 @ 150 PB

Abs: 3x 20 Slow Decline Situps (did w/ last 10 in set twisting up for obliques)

Grade/Effort: A++++

Comments: Several new PB. Enough said. Need more pressing, bigger movements in this workout.


J

 

[Incognegro]

Recovery yesterday and today. Legs/arms tom.


J

 

[CowPimp]

Grade/Effort: A++++

Comments: Several new PB. Enough said. Need more pressing, bigger movements in this workout.


J

Enough said indeed. Breaking records is what it's all about.

 

[Incognegro]

^^hell yea son.


J

Going to try 170 or 180 dead next week

 

[Incognegro]

Date: 11/06/2005 (For workout 11/05/2005)

Legs:

Squats (Smith)

1x10 @ 90
1x6 @ 110
1x6 @ 130 (Could've done 7-8.)

Standing Calf Raises (Smith)

1x10 @ 70 (Could have done 12+)
1x10 @ 90 (Could have done 12+)
1x10 @ 110 (Could've done 11).

Arms:

Triceps Super as previously described

1x8 @ 100 then 1x8 at 60. 3x

Standing EZ Bar Curl

3x6 @ 60 PB

Grade/Effort: B

Comments: Ran out of time. Forgot the gym closed at 6. Got there half an hour till close. Felt good to get back up to two leg exercises. Lesson learned..the Y closes at 6 on Saturdays. Hence the B..I wanted to do some more arm volume.


J

 

[Incognegro]

Date: 11/07/2005


Today sucked. In every aspect. No weights, no work, no nothing. Long story.


However, the one man wrecking crew shall stay the course.


Chest tommorrow pending no abnormalities of life.

J