"Thaript1's IMPC Log '06" - Page 2

Refuge · 04-13-2006, 10:58 PM

Phase: Hypertrophy I, week 3 of 6 (week 4 overall)

SUPERSET 1
> Standing 1 Legged Leg Curls - 10 x 35 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 45 / 10 x 35
> Lower Abs - Lying Leg Raises - 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5

> Wide + High Stance Leg Press - 20 x 100 / 15 x 115

> Standing Calf Raises* - 8 x 100 / 8 x 100 / 8 x 100 / 8 x 110 / 8 x 130 / 8 x 150 / 8 x 150

Reflection:
Duration: 12:00pm - 1:00pm = estimated 1 hour
Place: School
Mood: confused, I thought today was arm day but wut ev.....
Other notes:
*Start @ at least 130 for next workout.

Refuge · 04-13-2006, 11:07 PM

Phase: Hypertrophy I, week 3 of 6 (week 4 overall)

SUPERSET # 1
> Incline Dumbell Curls* - 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25
> Overhead DB Tricep Extensions** - 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25
> Seated Overhead DB Press - 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20

SUPERSET # 2
> Preacher Curl - 14 x 45 / 14 x 45
> Close Grip Bench Press - 15 x 95 / 15 x 95
> Lateral Cross Body Low Cable Raise (Don't really know name of it)- 10 x 10 / 10 x 10

Reflection:
Duration: 12:00-1:00pm estimated
Mood:
Place: School
Other Notes:
*Perfect weight
**Not pounding tri's at all, think about replacing this exercise
*** Probably switch it to decline

Refuge · 04-13-2006, 11:16 PM

Phase: Hypertrophy I, week 3 of 6 (4 overall)

SUPERSET # 1
> Barbell Squats - 8 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95
> Front Crunches - 10 / 10 / 10 / 10 /10 / 10/ 10 / 10 / 10 / 10

> Leg Press* - 15 x 140 / 15 x 140

> Calf Raises** - 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 170 / 8 x 200 / 8 x 200 / 8 x 200

Reflection:
Duration: 12:02-12:44pm = 42 minutes
Mood: Good, today is a good day
Place: School
Other notes:
-Went WAY up in squats....good starting weight
*So much stronger than I thought, could still go up.
**Calves could lift more, I think I'll start @ 170 next time.

Crobar · 04-13-2006, 11:17 PM

Quote:

Originally Posted by Thaript1

Well, I have been very active with sports and I have really bad knees. To be specific I have chronic tendonitis in 2 places in both knees. There is an excess of bone growing near the joint, and so much pressure highly irritates them, so I stopped lifting them.(That was over a year ago). Over the summer I gashed open my knee and went to the ER where the doctor told me I couldn't play sports any more if I wanted to continue walking. I didn't listen and joined my school's Cross Country team that fall and really messed them up. So now I'm trying to build up their strength slowly so I can play sports again. My lower body workouts are more of a recuperator (<pretty sweet word). But in time they will be strong and I will lift heavier again.

Ouch..yup thats good enough reason...does it still hurt when you squat?

Refuge · 04-13-2006, 11:21 PM

Phase: Hypertrophy I, week 3 of 6 (4 overall)

SUPERSET # 1
> Incline Bench Press - 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 95 / 10 x 95 / 10 x 95
> Wide Grip Pulldowns - 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 70 / 10 x 70 / 10 x 70 / 10 x 70 / 10 x 70

SUPERSET # 2
> Pushups - 15
> Close Grip Pulldowns - 15 x 70

Rest of Workout skipped

Reflection:
Duration: 8:15 - ?
Mood: Mad and exhausted, clock settings messed up my sleep, I started wicked late and I feel sick.
Location: Home
Other Notes:
-Just found out my mom misplaced digital camera cable...so if I can't find another I won't be able to compete....AAAAAHHHHH!!!!
- My aunt let me borrow hers, but it doesn't fit in our camera.
*FEEL LIKE THROWING UP DON'T FEEL GOOD AT ALL, CALLING IT A NIGHT SO I'M UP FOR TOMORROWS WORKOUT.

Refuge · 04-13-2006, 11:23 PM

Quote:

Originally Posted by Crobar

Ouch..yup thats good enough reason...does it still hurt when you squat?

Not really because I'm going so light. They still crack and pop every once in a while, but I'm used to that now. Right now cardio is impossible cuz I can't run or ride a bike they are so messed up. (I don't really do cardio anyways, cuz I'm trying to bulk up, but just letting you know)

Refuge · 04-13-2006, 11:26 PM

Rest of the week of 4-3-06 taken off due to hardcore sickness. I had some unkown viral condition in my throat. The doctors couldn't identify it. I was tested for multiple things, all results came back negative. I was out of school most of week so I didn't lift to recover. (Plus I was too sick to lift anyways)

Refuge · 04-13-2006, 11:31 PM

Phase: Hypertrophy I, week 3 of 6 (4 overall)

SUPERSET # 1
> Incline Bench Press - 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95
> Wide Grip Pulldowns - 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65

SUPERSET # 2
> Pushups - 15 / 15
> Close Grip Pulldowns - 15 x 65 / 15 x 65

SUPERSET # 3
> Seated Lateral DB Raises - 15 x 5 / 15 x 5
> Barbell Upright Rows - 10 x 45 / 10 x 45

Reflection:
Duration: 5:45pm-6:29pm = 44 minutes
Mood: Still sick somewhat but PUMPED TO LIFT!
Location: Home
Other Notes:
-Returning to lift after 1 week layoff due to sickness. Still sick but recovering rapidly.

Refuge · 04-13-2006, 11:37 PM

Phase: Hypertrophy I, week 4 of 6 (week 5 overall)

SUPERSET 1
> Standing 1 Legged Leg Curls - 10 x 35 / 10 x 35 / 10 x 35 / 10 x 35 / 10 x 35 / 10 x 35 / 10 x 40 / 10 x 40 / 10 x 40 / 10 x 40
> Lower Abs - Lying Leg Raises - 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10

> Wide + High Stance Leg Press - 10 x 180 / 10 x 140*

> Standing Calf Raises - 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150

Reflection:
Duration: 12:00pm-1:00pm estimate
Mood: anxious to lift
Location: School
Other Notes:
*Distracted by someone knocking on door, could have done more reps.

Refuge · 04-13-2006, 11:44 PM

Phase: Hypertrophy I, week 4 of 6 (week 5 overall)

SUPERSET # 1
> Incline Dumbell Curls - 10 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / * / 8 x 25 / 8 x 25 / 9 x 25
> Decline Close Grip BP** - 10 x 55 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75
> Seated Overhead DB Press - 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20

SUPERSET # 2
> Preacher Curl - 12 x 45 / 10 x 45
> Bench Dips*** - 15 / 15 x 25
> Lateral Cross Body Low Cable Raise (Don't really know name of it)- 10 x 10 / 10 x 10

> ****Rope Pressdown Drop set - 12 x 90~6 x 70~8 x 50

Reflection:
Duration: 12:00pm-1:00pm estimate
Mood:
Place: School
Other Notes:
*Jumped in a pyramid set of 10 x 65 for Barbell Curls
**New exercise for tri's
***Completely rearranged tri routine to try to pack on some serious mass to this troublesome area. Great pump.

Refuge · 04-13-2006, 11:59 PM

MARCH STATSHeight: 6'1 (73 inches) Weight: 169lbs (76.81 kg)
BMI (Weight / Height in Inches): 2.31 BF% (Accumeasure Caliper): 12%
Pounds of Lean Body Mass = Total Weight - (Total Weight)(BF%) / 100 = 148 lbs (67.27kg)
Pounds of Fat Mass: 21 lbs

Muscle Measurements (measured flexed without a pump, to the nearest 1/16", left and right measurements where applicable, left measurement first, right following):
Biceps / Triceps: 12 3/4", 12 7/8"
Forearms: 11 7/8", 11 6/8"
Neck: 16 1/8"
Pecs: 40 1/8"
Waist: 31 1/4"
Midsection: 29"
Quads / Hams: 21 5/16", 21 1/4"
Calves: 14 11/16", 14 1/2"

Estimated 1 Rep Max (6RM x 1.25)
Bench Press: 200lbs(90.90kg)
Deadlift:?
Squat: ?

Vertical Jump: 23"

Reflection:
These statistics were taken on March 28th 2006 and will be continually updated monthly on the last Sunday of the month, with improvements in red.

Net Gains:
Weight: From 160-169 = 9 pounds gain
BF %: From 15% - 12% = -2% gain
Pounds of lean Mass: From 136lbs - 148 lbs = 12 lb gain of muscle (possibly unaccurate)

All muscle measurements...Compare with last months measurements.

Refuge · 04-17-2006, 10:42 PM

Phase: Hypertrophy I, week 5 of 6 (6 overall)

SUPERSET # 1
> Flat Bench Press* - 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105
> CLose Grip Pulldowns* - 10 x 120 / 10 x 120 / 10 x 120 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100

SUPERSET # 2
> Pushups - 15 / 15
> Wide Grip Pulldowns - 15 x 80 / 15 x 80

SUPERSET # 3
> Seated Lateral DB Raises - 15 x 5 / 15 x 5
> Barbell Upright Rows - 15 x 45 / 15 x 45

Reflection:
Duration: 12:10-12:57pm = 43 minutes
Mood: Excited, never lifted chest at school.
Location: School
Other Notes:
*The incline at my school is much too steep, puts all emphasis on front delts, so I switched exercise to flat bench.
*Wanted to switch up lats a little today, so I switched Close-Grip pulldowns and Wide-Grip pulldowns.
*The weights were much different for lat exercises due to a completely different machine. THis one is a bunch of cables were as the one I usually use is just a plate loaded lat pulldown machine.

Refuge · 04-17-2006, 10:56 PM

Just a quick assessment....Reviewing my logs, and the April Picture submissions I have realized, and now taken into consideration, my two weakest areas. My triceps and Lats are lacking the necessary mass for an impressive physique, therefore they will be a focal point of my training. I will make it one of my main objectives to dramatically improve these measurements and overall appearance.

Refuge · 05-03-2006, 07:11 PM

Phase: Hypertrophy I, week 5 of 6 (week 6 overall)

SUPERSET 1
> Standing 1 Legged Leg Curls - 10 x 35 / 10 x 35 / 10 x 40 / 10 x 40 / 10 x 40 / 10 x 40 / 10 x 45 / 10 x 45 / 10 x 45 / 10 x 55
> Lower Abs - Lying Leg Raises - 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10

> Wide + High Stance Leg Press - *

> Standing Calf Raises -

Reflection:
Duration: 12:08pm-12:48pm
Mood: sore from yesterday, I liked the soreness I felt in chest from the flat bench.
Location: School
Other Notes:
-I was kicked out at 12:48, way before I was finished with my workout. The athletic director of my school had left for the day so I was kicked out by an administrator....AAAAHHHHH, I hate having my workouts interupted!

Refuge · 05-03-2006, 07:21 PM

Phase: Hypertrophy I, week 5 of 6 (week 6 overall)

SUPERSET # 1
> Incline Dumbell Curls - 8 x 25 / 8 x 30 / 8 x 25 / 8 x 25 / 8 x 30 / 8 x 25 / 8 x 25 / 8 x 25
> Decline Close Grip BP - 10 x 55 / 10 x 65 / 10 x 85 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95
> Seated Overhead DB Press*

SUPERSET # 2
> Preacher Curl** - 13 x 35 / 12 x 35
> Bench Dips - 15 x 25 / 15 x 25
> Lateral Cross Body Low Cable Raise (Don't really know name of it)***

> Rope Pressdown Drop set - 10 x 100~10 x 80~10 x 50

Reflection:
Duration: 12:11pm-12:49pm
Mood:Shoulder still hurts
Place: School
Other Notes:
* Skipped Delts today, excruciating pain for some weird reason.
**Biceps were a little weaker than usual but pump was amazing!
-I LOVE MY NEW TRICEPS ROUTINE!!!!!!!!!!

Refuge · 05-03-2006, 07:29 PM

Phase: Hypertrophy I, week 5 of 6 (6 overall)

SUPERSET # 1
> Barbell Squats* - 10 x 95 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105
> Front Crunches - 10 / 10 / 10 / 10 /10 / 10/ 10 / 10 / 10 / 10

> Leg Press - 15 x 140 / 15 x 140

> Calf Raises* - 8 x 150 / 8 x 150 / 8 x 150 / 8 x 160 / 8 x 160 / 8 x 160 / 8 x 160 / 8 x 160

Reflection:
Duration: 12:17-1:09 pm = 46 minutes
Mood:
Place: School
Other notes:
*perfect weight selection for the amount of volume of exercise.
** Tried a variation of the Calf raises and it hits them much harder now. I like it!
-First experience with my new creatine.

Refuge · 05-03-2006, 07:36 PM

Phase: Hypertrophy I, week 6 of 6 (7 overall)

SUPERSET # 1
> Incline Bench Press* - 10 x 115 / 10 x 115 / 10 x 115 / 10 x 115 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 95 / 10 x 95 / 10 x 95
> CLose Grip Pulldowns* - 10 x 70 / 10 x 70 / 10 x 70 / 10 x 70 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75

SUPERSET # 2
> Pushups - 11
> Wide Grip Pulldowns - 15 x 75

SUPERSET # 3
> Seated Lateral DB Raises -
> Barbell Upright Rows -

Reflection:
Duration: 5:49-6:31 = 42 minutes
Mood: Extremely tired, but pumped to lift.
Location: Home
Other Notes:
-School Vacation Week & 2 days until my B-day.
-Worked all day (8:00-4:30pm) and I am exhausted
*Delts fried from raking all day, really affected chest workout.
**I just died in pushups, I completely collapsed, my delts just gave out, skipped rest of workout to rest.

Refuge · 05-03-2006, 07:47 PM

Rest of this week was missed due to school vacation. It was my birthday on Wednesday...but it was celebrated on Sunday. Got some great bodybuilding books and a couple of Arnold movies. Had to work all vacation, that was the only downer.

04-13-2006, 10:58 PM	#31
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Tuesday, 3/28/06 Phase: Hypertrophy I, week 3 of 6 (week 4 overall) SUPERSET 1 > Standing 1 Legged Leg Curls - 10 x 35 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 30 / 10 x 45 / 10 x 35 > Lower Abs - Lying Leg Raises - 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 / 10 x 5 > Wide + High Stance Leg Press - 20 x 100 / 15 x 115 > Standing Calf Raises* - 8 x 100 / 8 x 100 / 8 x 100 / 8 x 110 / 8 x 130 / 8 x 150 / 8 x 150 Reflection: Duration: 12:00pm - 1:00pm = estimated 1 hour Place: School Mood: confused, I thought today was arm day but wut ev..... Other notes: *Start @ at least 130 for next workout. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:07 PM	#32
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Thursday, 3/30/06 Phase: Hypertrophy I, week 3 of 6 (week 4 overall) SUPERSET # 1 > Incline Dumbell Curls* - 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 > Overhead DB Tricep Extensions - 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / 8 x 25 > Seated Overhead DB Press - 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 SUPERSET # 2 > Preacher Curl - 14 x 45 / 14 x 45 > Close Grip Bench Press - 15 x 95 / 15 x 95 > Lateral Cross Body Low Cable Raise (Don't really know name of it)- 10 x 10 / 10 x 10 Reflection: Duration: 12:00-1:00pm estimated Mood: Place: School Other Notes:** Perfect weight Not pounding tri's at all, think about replacing this exercise ** Probably switch it to decline __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:16 PM	#33
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Friday, 3/31/06 Phase: Hypertrophy I, week 3 of 6 (4 overall) SUPERSET # 1 > Barbell Squats - 8 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 > Front Crunches - 10 / 10 / 10 / 10 /10 / 10/ 10 / 10 / 10 / 10 > Leg Press* - 15 x 140 / 15 x 140 > Calf Raises - 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 170 / 8 x 200 / 8 x 200 / 8 x 200 Reflection: Duration: 12:02-12:44pm = 42 minutes Mood: Good, today is a good day Place: School Other notes:** -Went WAY up in squats....good starting weight So much stronger than I thought, could still go up. *Calves could lift more, I think I'll start @ 170 next time. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:21 PM	#35
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Monday, 4/3/06 Phase: Hypertrophy I, week 3 of 6 (4 overall) SUPERSET # 1 > Incline Bench Press - 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 95 / 10 x 95 / 10 x 95 > Wide Grip Pulldowns - 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 70 / 10 x 70 / 10 x 70 / 10 x 70 / 10 x 70 SUPERSET # 2 > Pushups - 15 > Close Grip Pulldowns - 15 x 70 Rest of Workout skipped Reflection: Duration: 8:15 - ? Mood: Mad and exhausted, clock settings messed up my sleep, I started wicked late and I feel sick. Location: Home Other Notes: -Just found out my mom misplaced digital camera cable...so if I can't find another I won't be able to compete....AAAAAHHHHH!!!! - My aunt let me borrow hers, but it doesn't fit in our camera. *FEEL LIKE THROWING UP DON'T FEEL GOOD AT ALL, CALLING IT A NIGHT SO I'M UP FOR TOMORROWS WORKOUT. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:26 PM	#37
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Rest of this week taken off Rest of the week of 4-3-06 taken off due to hardcore sickness. I had some unkown viral condition in my throat. The doctors couldn't identify it. I was tested for multiple things, all results came back negative. I was out of school most of week so I didn't lift to recover. (Plus I was too sick to lift anyways) __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:31 PM	#38
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Monday, 4/10/06 Phase: Hypertrophy I, week 3 of 6 (4 overall) SUPERSET # 1 > Incline Bench Press - 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 > Wide Grip Pulldowns - 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 / 10 x 65 SUPERSET # 2 > Pushups - 15 / 15 > Close Grip Pulldowns - 15 x 65 / 15 x 65 SUPERSET # 3 > Seated Lateral DB Raises - 15 x 5 / 15 x 5 > Barbell Upright Rows - 10 x 45 / 10 x 45 Reflection: Duration: 5:45pm-6:29pm = 44 minutes Mood: Still sick somewhat but PUMPED TO LIFT! Location: Home Other Notes: -Returning to lift after 1 week layoff due to sickness. Still sick but recovering rapidly. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:37 PM	#39
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Tuesday, 4/11/06 Phase: Hypertrophy I, week 4 of 6 (week 5 overall) SUPERSET 1 > Standing 1 Legged Leg Curls - 10 x 35 / 10 x 35 / 10 x 35 / 10 x 35 / 10 x 35 / 10 x 35 / 10 x 40 / 10 x 40 / 10 x 40 / 10 x 40 > Lower Abs - Lying Leg Raises - 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 > Wide + High Stance Leg Press - 10 x 180 / 10 x 140* > Standing Calf Raises - 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 / 8 x 150 Reflection: Duration: 12:00pm-1:00pm estimate Mood: anxious to lift Location: School Other Notes: *Distracted by someone knocking on door, could have done more reps. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:44 PM	#40
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Thursday, 4/13/06 Phase: Hypertrophy I, week 4 of 6 (week 5 overall) SUPERSET # 1 > Incline Dumbell Curls - 10 x 25 / 8 x 25 / 8 x 25 / 8 x 25 / * / 8 x 25 / 8 x 25 / 9 x 25 > Decline Close Grip BP - 10 x 55 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 > Seated Overhead DB Press - 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 / 8 x 20 SUPERSET # 2 > Preacher Curl - 12 x 45 / 10 x 45 > Bench Dips* - 15 / 15 x 25 > Lateral Cross Body Low Cable Raise (Don't really know name of it)- 10 x 10 / 10 x 10 > **Rope Pressdown Drop set - 12 x 90~6 x 70~8 x 50 Reflection: Duration: 12:00pm-1:00pm estimate Mood: Place: School Other Notes:** Jumped in a pyramid set of 10 x 65 for Barbell Curls New exercise for tri's **Completely rearranged tri routine to try to pack on some serious mass to this troublesome area. Great pump. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-13-2006, 11:59 PM	#41
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	MARCH STATS MARCH STATSHeight: 6'1 (73 inches) Weight: 169lbs (76.81 kg) BMI (Weight / Height in Inches): 2.31 BF% (Accumeasure Caliper): 12% Pounds of Lean Body Mass = Total Weight - (Total Weight)(BF%) / 100 = 148 lbs (67.27kg) Pounds of Fat Mass: 21 lbs Muscle Measurements (measured flexed without a pump, to the nearest 1/16", left and right measurements where applicable, left measurement first, right following): Biceps / Triceps: 12 3/4", 12 7/8" Forearms: 11 7/8", 11 6/8" Neck: 16 1/8" Pecs: 40 1/8" Waist: 31 1/4" Midsection: 29" Quads / Hams: 21 5/16", 21 1/4" Calves: 14 11/16", 14 1/2" Estimated 1 Rep Max (6RM x 1.25) Bench Press: 200lbs(90.90kg) Deadlift:? Squat: ? Vertical Jump: 23" Reflection: These statistics were taken on March 28th 2006 and will be continually updated monthly on the last Sunday of the month, with improvements in red. Net Gains: Weight: From 160-169 = 9 pounds gain BF %: From 15% - 12% = -2% gain Pounds of lean Mass: From 136lbs - 148 lbs = 12 lb gain of muscle (possibly unaccurate) All muscle measurements...Compare with last months measurements. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-17-2006, 10:42 PM	#42
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Monday, 4/17/06 Phase: Hypertrophy I, week 5 of 6 (6 overall) SUPERSET # 1 > Flat Bench Press* - 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 > CLose Grip Pulldowns* - 10 x 120 / 10 x 120 / 10 x 120 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 / 10 x 100 SUPERSET # 2 > Pushups - 15 / 15 > Wide Grip Pulldowns - 15 x 80 / 15 x 80 SUPERSET # 3 > Seated Lateral DB Raises - 15 x 5 / 15 x 5 > Barbell Upright Rows - 15 x 45 / 15 x 45 Reflection: Duration: 12:10-12:57pm = 43 minutes Mood: Excited, never lifted chest at school. Location: School Other Notes: The incline at my school is much too steep, puts all emphasis on front delts, so I switched exercise to flat bench. Wanted to switch up lats a little today, so I switched Close-Grip pulldowns and Wide-Grip pulldowns. *The weights were much different for lat exercises due to a completely different machine. THis one is a bunch of cables were as the one I usually use is just a plate loaded lat pulldown machine. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-17-2006, 10:56 PM	#43
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Just a quick assessment....Reviewing my logs, and the April Picture submissions I have realized, and now taken into consideration, my two weakest areas. My triceps and Lats are lacking the necessary mass for an impressive physique, therefore they will be a focal point of my training. I will make it one of my main objectives to dramatically improve these measurements and overall appearance. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-03-2006, 07:11 PM	#44
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Tuesday, 4/18/06 Phase: Hypertrophy I, week 5 of 6 (week 6 overall) SUPERSET 1 > Standing 1 Legged Leg Curls - 10 x 35 / 10 x 35 / 10 x 40 / 10 x 40 / 10 x 40 / 10 x 40 / 10 x 45 / 10 x 45 / 10 x 45 / 10 x 55 > Lower Abs - Lying Leg Raises - 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 / 10 > Wide + High Stance Leg Press - * > Standing Calf Raises - Reflection: Duration: 12:08pm-12:48pm Mood: sore from yesterday, I liked the soreness I felt in chest from the flat bench. Location: School Other Notes: -I was kicked out at 12:48, way before I was finished with my workout. The athletic director of my school had left for the day so I was kicked out by an administrator....AAAAHHHHH, I hate having my workouts interupted! __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-03-2006, 07:21 PM	#45
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Thursday, 4/20/06 Phase: Hypertrophy I, week 5 of 6 (week 6 overall) SUPERSET # 1 > Incline Dumbell Curls - 8 x 25 / 8 x 30 / 8 x 25 / 8 x 25 / 8 x 30 / 8 x 25 / 8 x 25 / 8 x 25 > Decline Close Grip BP - 10 x 55 / 10 x 65 / 10 x 85 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 / 10 x 95 > Seated Overhead DB Press* SUPERSET # 2 > Preacher Curl - 13 x 35 / 12 x 35 > Bench Dips - 15 x 25 / 15 x 25 > Lateral Cross Body Low Cable Raise (Don't really know name of it)* > Rope Pressdown Drop set - 10 x 100~10 x 80~10 x 50 Reflection: Duration: 12:11pm-12:49pm Mood:Shoulder still hurts Place: School Other Notes: * Skipped Delts today, excruciating pain for some weird reason. **Biceps were a little weaker than usual but pump was amazing! -I LOVE MY NEW TRICEPS ROUTINE!!!!!!!!!! __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-03-2006, 07:29 PM	#46
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Friday, 4/21/06 Phase: Hypertrophy I, week 5 of 6 (6 overall) SUPERSET # 1 > Barbell Squats* - 10 x 95 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 105 > Front Crunches - 10 / 10 / 10 / 10 /10 / 10/ 10 / 10 / 10 / 10 > Leg Press - 15 x 140 / 15 x 140 > Calf Raises* - 8 x 150 / 8 x 150 / 8 x 150 / 8 x 160 / 8 x 160 / 8 x 160 / 8 x 160 / 8 x 160 Reflection: Duration: 12:17-1:09 pm = 46 minutes Mood: Place: School Other notes: perfect weight selection for the amount of volume of exercise. * Tried a variation of the Calf raises and it hits them much harder now. I like it! -First experience with my new creatine. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-03-2006, 07:36 PM	#47
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Monday, 4-24-06 Phase: Hypertrophy I, week 6 of 6 (7 overall) SUPERSET # 1 > Incline Bench Press* - 10 x 115 / 10 x 115 / 10 x 115 / 10 x 115 / 10 x 105 / 10 x 105 / 10 x 105 / 10 x 95 / 10 x 95 / 10 x 95 > CLose Grip Pulldowns* - 10 x 70 / 10 x 70 / 10 x 70 / 10 x 70 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 / 10 x 75 SUPERSET # 2 > Pushups - 11 > Wide Grip Pulldowns - 15 x 75 SUPERSET # 3 > Seated Lateral DB Raises - > Barbell Upright Rows - Reflection: Duration: 5:49-6:31 = 42 minutes Mood: Extremely tired, but pumped to lift. Location: Home Other Notes: -School Vacation Week & 2 days until my B-day. -Worked all day (8:00-4:30pm) and I am exhausted Delts fried from raking all day, really affected chest workout. *I just died in pushups, I completely collapsed, my delts just gave out, skipped rest of workout to rest. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

05-03-2006, 07:47 PM	#48
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Rest of this week was missed due to school vacation. It was my birthday on Wednesday...but it was celebrated on Sunday. Got some great bodybuilding books and a couple of Arnold movies. Had to work all vacation, that was the only downer. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)