BK's workout log - Page 2

teufel-hunden · 08-11-2006, 11:35 PM

Week 3 Day 16
Back/Abs

Wide grip pulldowns
130x8,130x8,130x7

BB Deadlifts
315x7,325x5,335x3

I really focused on keeping my butt down on these. I have a tendacy to raise my butt first when going heavy. Wow these things frickin' hurt. I had a hell of a headache about 30 minutes after my headache.

Bent over BB rows
125x10, 125x9,125x8

Seated Cable Rows
130x10, 130x9,130x9

decline crunches
moved the board up 2 holes that made it tougher
bw+0 x 20, bw+0 x 20 bw +0 x 15

teufel-hunden · 08-11-2006, 11:42 PM

Week 3 Day 18
Bi's/ Tri's

Superset
Straight bar curls 75x10 Preacher ez bar curls (inside grip) 65x10
Straight bar curls 75x10 Preacher ez bar curls (inside grip) 65x10
Straight bar curls 75x8Preacher ez bar curls (inside grip) 65x6

Concentration curls.

I should have waited a couple of minutes before starting these. My bi's felt hammered from the previous ss. I actually got less then last week on 1st set. I felt dead from the start

30x7,30x9,30x9

CG Bench Press 150x10, 150x9, 150x 7

Skullcrushers (BB) 75x10, 75x7, 75x8
These things are getting tough!

DB Kickbacks 35x10, 35x8, 35x7

Flat Crunches 3 sets 20 1 min between sets

teufel-hunden · 08-11-2006, 11:50 PM

Week 3 Day 19
Legs/Abs

BB Squats
warmup 135x12, 185x6,225x4

285x6, 295x5, 305x4

I got a couple extra reps over last week but these things are getting heavy!

Stiff leg deads (BB)
175x8, 175x8, 175x7,175x7

Seated Leg Ext.
180x10, 180x9, 180x8

Leg Curls
150x8, 150x7,150x6

Standing Calf Raised With DB one leg at a time

60x12, 60x12, 60x12, 60x10

Weighter Decline Crunches
+25 x20, +25 x 18, +25x 16

Man these things hurt I was barely able to make it to 16 on last set.

teufel-hunden · 08-12-2006, 12:00 AM

This is finishing up week three of EME's program. Here are all my weights from the last 3 weeks.

date am pm
7/24 184.4 186.8
7/25 182.8 186.0
7/26 182.8 186.2
7/27 180.6 187.4
7/28 182.4 188.0
7/29 182.2 o.o.t.
7/30 o.o.t. 190.2
7/31 184.4 186.8
8/1 183.2 186.4
8/2 182.2 185.4
8/3 182.0 186.4
8/4 181.6 187.2
8/5 181.4 189.6
8/6 186.2 191.2
8/7 186.0 189.8
8/8 184.8 187.8
8/9 183.8 186.6
8/10 181.0 187
8/11 182.8

teufel-hunden · 08-12-2006, 12:02 AM

I may feel a little leaner so far on the program, but am somewhat unsure. The veins seem a little more noticeable in my lower legs and arms. Haven't really noticed anywhere else. I plan on posting more pics after week four.

The weight is going up a little bit with the reps, but it isn't easy. It is really getting tough. I am trying to use good form.

**EME** · 08-13-2006, 01:34 AM

Good work Brian,

Your log has the classic signs of repartitioning... Check out Dawns log for the same thing.. and then check out her pictures for the visual evidence. FnF's log is a good example too. Check out the two pics of her at the same weight.. one when she started.. and the other after cuttting and then after lean mass building.... her weight is the same but her physique is dramatically different.

The initial weight bump.. and then a little drop.. then a bump...etc...
when combined with increases in strength and visible leaning out... are all indications that you are gaining muscle and losing fat.

The scale is really not a good indicator of that kind of progress because it only shows the total weight, not the changes. Your pictures and measurements are the best indicators of what's really going on.

We may need to increase your calories by 300-500 daily in the next couple weekds depending on your progress... we'll keep an eye on it and see.

Keep up the good work!

- EME

**Fitnfirm** · 08-15-2006, 05:20 PM

Hey Brian!!!!!

Here is the picture Michael is referring to:

And Below is a lift progress chart from my first 12 weeks with Michael to show how over time you get stronger doing the same things over several weeks.

teufel-hunden · 08-16-2006, 02:54 AM

Wow the waistline really changed on your pics. I don't feel a whole lot leaner. I measured my waist yesterday(four weeks will be Sun) It was still 34 inches.

I had a great back workout today. Yesterday F(%$($ sucked. I did less reps on bench that bites! I actually felt good before that happened right off the bat in my workout!

Diet has been going pretty good. I'm sticking to it. A couple of times I've been a half hour late on a meal but most of the time I've been "by the book"

Thanks for the pics and for stopping by my log!

-Brian

teufel-hunden · 08-18-2006, 02:17 AM

I've been slacking on keeping this log updated. I have been doing the program, just a little slow on putting it online, sooooo here are 3 workouts coming up!

teufel-hunden · 08-18-2006, 02:22 AM

week 4 Day 22 Chest Shoulders ABS

What a Shi**y workout, It downright sucked. The bench press anyway. My second set was down 2 reps from last week and my third was down 1 rep. I felt pretty good when I came to the gym. Felt like shit after that!

Flat Bench Press
215x7, 225x3, 235x1

Incline Bench stayed the same as last week
180x8, 180x7, 180x6

Flat DB Flyes 55's x10, 55's x9, 55's x8

BB Shrugs 285x8, 285x7, 285x7

Seated DB Press 50's x 10, 50's x9, 50's x 7

DB Side laterals
25'sx10, 25'sx10, 25'sx9

Hanging leg raises bw+0x20 (3 sets) 1 min between sets

teufel-hunden · 08-18-2006, 02:26 AM

Week 4 Day 23 Back Abs

This was a great workout after crashing and burning on bench yesterday.

Wide Grip Pulldowns
130x10, 130x9, 130x 9

Deadlifts.
325x5, 335x3, 345x1

I was starting to lift my ass in the air. I really did good today and kept it down. Two weeks ago I noticed this and the past two deads have been good form.

Bent over BB rows
125x10, 125x10, 125x10

Seated Cable Rows 130x10, 130x10, 130x10

Decline crunches bw+0x20 (3 sets)

teufel-hunden · 08-18-2006, 02:31 AM

week 4 day 25 Bi's Tri's ABS

Felt good today!

Superset
Straight bar curls 75x10, 75x10, 75x10
preacher ez-bar curls 65x10, 65x10, 65x8

Concentration Curls 30 x10, 30x10, 30x 10

Close Grip Bench Press
150x10, 150x10,150x 10

Skullcrusher's 75x10, 75x9, 75x7

DB kickbacks
30x10, 30x7, 30 x 6

I dropped down to 30's on this from 35's. My form wasn't good enough. I couldn't control the weight down. COuldn't keep my elbowup or my arm parrallell to ground on way down (does all that make sense). I felt the 30's better in my tri's.

Flat Crunches bw+0 x20 (3 sets 1 minute between sets)

teufel-hunden · 08-18-2006, 08:01 PM

Week 4 Day 26 8-18-06
Legs/ABS

BB Squats 285x7, 295x5, 305x3

Stiff leg deads
175x9, 175x9, 175x8, 175x8

leg ext.
180x10, 180x10, 180x 10

leg curls150x10, 150x8, 150x 8

standing calf raised w/ 60lb db noe leg at a time.
60x13, 60x 13, 60x12, 60x11

Weighted decline crunches. BW+25
25x20, 25x20, 25x17

Workout went pretty good. I forgot my xtend and didn't get it until I took my gatorade powder post w/o.

teufel-hunden · 08-20-2006, 02:15 AM

Here are the pics I took this evening. Weight is 186.8 (PM) Height 5' 9.5" age 36. Tell me what you think! Could only get 5 pics in. Other 2 are in next post.

Measurements
waist 34"
Chest 44"
arms 15.75 (flexed)
forearms 12.25 left, 12.5 right (flexed)
legs 24.5"
calves 16" left, 16.25 right
neck 16.5"

I posted my starting pics at the first of this log.

teufel-hunden · 08-20-2006, 02:17 AM

here are the other two

**Fitnfirm** · 08-20-2006, 05:59 PM

Great progress Brian!!!!!! Looky at those TRAPS!!!!!!!!!! :clapping: You have added size already in your arms-shoulders-back, Geez! Thats super!!!!!!!

Glad to see your Boo-Boo healed up to

teufel-hunden · 08-25-2006, 12:27 PM

Week 5 dAy 29

teufel-hunden · 08-25-2006, 12:33 PM

week 5 day 29
Chest/Shoulders/Abs (Monday)

Flat Bench Press 215x7, 225x4, 235x2

Incline bench press 175x10, 180x7, 180x7
forgot to put the 2.5's on the first set!

Flat DB Flyes
55's x10, 55's x9, 55's x8
I'm considering droping these down to 45's and working up again. Today the first set felt bad. Maybe I need to do more warmup sets. The second two sets were ok.

BB Shrugs 285 X9, 285x7,285x7

Seated DB Press 50's x10, 50's x9, 50's x7

DB Side Laterals 25's x10, 25's x10, 25's x 10

Hanging leg presses bw+0 x20, bw +5x20, bw+5x20
ONe minute between sets.

teufel-hunden · 08-25-2006, 12:38 PM

Week 5 Day 30 Back and Abs (Tue)

Wide Grip Pulldowns 130x10, 130x10, 130x10

BB Deadlift 325x5, 335x4, 345x2

Bent over BB Rows 135x7, 135x7, 135x6

seated cable rows, 140x8, 140x7, 140x7

decline crunches bw+0 x 20 ( 3 sets one minute between sets)

teufel-hunden · 08-25-2006, 12:44 PM

Week 5 Day 32 Bi's, Tri's, Abs Thursday

Superset
straight bar curls 75x10, 75x10, 75x10
ez bar preacher curls 65x10, 65x10, 65x10

Concentration curls 35x6, 35x6, 35x6 wow these were tough!

CG bench pRess 160x8, 160x8, 160x7

Skullcrusher (BB) 75x10,75x9,75x8

DB Kickbacks 30x10, 30x8, 30x7

flat crunches bw+0 x 20 (3 sets)

I was in a hurry for time so I supersetted the kickbacks and crunches.

I also moved this workout to morning due to a conflict

teufel-hunden · 08-28-2006, 11:07 AM

Week 5 Day 33 Legs/Abs

I felt pretty good lifting today. I seemed a little sluggish so I took a shot of Redline before heading to the gym. I don't take it often just sometimes pre w/o to get a little energy boost

BB Squats 295x5, 305x3, 315x2

Stiff Leg Deadlift 175x10, 175x10, 175x8, 175x8

Leg Ext 200x 8, 200x7, 200x6

Leg Curls 150x10, 150x10, 150x9

Standing Calf Raises w/DB 60x14 60x13, 60x13, 60x12

Weighted Decline Crunches BW+25 x 20 ( 3 sets)

teufel-hunden · 08-28-2006, 07:58 PM

Week 6 Day 36 Chest / Shoulders/ ABS
Man this Bench press routine is kickin' my ass!
I dropped down in reps a couple of weeks ago and am still not back to there. When that happened I swictched from the bench to using a power rack and an regular bench inside. Since there is rarely anyone there to spot I felt this was best. The benches aren't any different. About the same height, width and density is the same. They are the same brand even. I squeezed one more rep out on the middle set. That was work in itself!

I feel weak the bar I'm using is about 1 1/2 inches in diameter a little thicker and I always lift less then on a standard bar.

When I lift I can feel discomfort in my inner collar bone area. It isn't really pain just I can feel it stretching. . Enough rambling here is day 36!

Flat Bench 215x7, 225x5, 235x2

Incline bench 180x9, 180x8, 180x7

flat DB Flyes 55x10, 55x9, 55x9

BB Shrugs. 285x9, 285x8, 285x8

Seated DB Press 50's x 10, 50's x9, 50's x 7

DB Side Laterals 30x6, 30x 6, 30x 6 Jumping from 25 to 30 seemed like a big jump!

Hanging Leg Raises bw+5 x 5 (3 sets 1 min between sets)

08-11-2006, 11:35 PM	#31
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 3 Day 16 Back/Abs Wide grip pulldowns 130x8,130x8,130x7 BB Deadlifts 315x7,325x5,335x3 I really focused on keeping my butt down on these. I have a tendacy to raise my butt first when going heavy. Wow these things frickin' hurt. I had a hell of a headache about 30 minutes after my headache. Bent over BB rows 125x10, 125x9,125x8 Seated Cable Rows 130x10, 130x9,130x9 decline crunches moved the board up 2 holes that made it tougher bw+0 x 20, bw+0 x 20 bw +0 x 15 __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-11-2006, 11:42 PM	#32
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 3 Day 18 Bi's/ Tri's Superset Straight bar curls 75x10 Preacher ez bar curls (inside grip) 65x10 Straight bar curls 75x10 Preacher ez bar curls (inside grip) 65x10 Straight bar curls 75x8Preacher ez bar curls (inside grip) 65x6 Concentration curls. I should have waited a couple of minutes before starting these. My bi's felt hammered from the previous ss. I actually got less then last week on 1st set. I felt dead from the start 30x7,30x9,30x9 CG Bench Press 150x10, 150x9, 150x 7 Skullcrushers (BB) 75x10, 75x7, 75x8 These things are getting tough! DB Kickbacks 35x10, 35x8, 35x7 Flat Crunches 3 sets 20 1 min between sets __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-11-2006, 11:50 PM	#33
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 3 Day 19 Legs/Abs BB Squats warmup 135x12, 185x6,225x4 285x6, 295x5, 305x4 I got a couple extra reps over last week but these things are getting heavy! Stiff leg deads (BB) 175x8, 175x8, 175x7,175x7 Seated Leg Ext. 180x10, 180x9, 180x8 Leg Curls 150x8, 150x7,150x6 Standing Calf Raised With DB one leg at a time 60x12, 60x12, 60x12, 60x10 Weighter Decline Crunches +25 x20, +25 x 18, +25x 16 Man these things hurt I was barely able to make it to 16 on last set. __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-12-2006, 12:00 AM	#34
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	This is finishing up week three of EME's program. Here are all my weights from the last 3 weeks. date am pm 7/24 184.4 186.8 7/25 182.8 186.0 7/26 182.8 186.2 7/27 180.6 187.4 7/28 182.4 188.0 7/29 182.2 o.o.t. 7/30 o.o.t. 190.2 7/31 184.4 186.8 8/1 183.2 186.4 8/2 182.2 185.4 8/3 182.0 186.4 8/4 181.6 187.2 8/5 181.4 189.6 8/6 186.2 191.2 8/7 186.0 189.8 8/8 184.8 187.8 8/9 183.8 186.6 8/10 181.0 187 8/11 182.8 __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-12-2006, 12:02 AM	#35
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	I may feel a little leaner so far on the program, but am somewhat unsure. The veins seem a little more noticeable in my lower legs and arms. Haven't really noticed anywhere else. I plan on posting more pics after week four. The weight is going up a little bit with the reps, but it isn't easy. It is really getting tough. I am trying to use good form. __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-13-2006, 01:34 AM	#36
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	Good work Brian, Your log has the classic signs of repartitioning... Check out Dawns log for the same thing.. and then check out her pictures for the visual evidence. FnF's log is a good example too. Check out the two pics of her at the same weight.. one when she started.. and the other after cuttting and then after lean mass building.... her weight is the same but her physique is dramatically different. The initial weight bump.. and then a little drop.. then a bump...etc... when combined with increases in strength and visible leaning out... are all indications that you are gaining muscle and losing fat. The scale is really not a good indicator of that kind of progress because it only shows the total weight, not the changes. Your pictures and measurements are the best indicators of what's really going on. We may need to increase your calories by 300-500 daily in the next couple weekds depending on your progress... we'll keep an eye on it and see. Keep up the good work! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

08-15-2006, 05:20 PM	#37
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Hey Brian!!!!! Here is the picture Michael is referring to: And Below is a lift progress chart from my first 12 weeks with Michael to show how over time you get stronger doing the same things over several weeks.

08-16-2006, 02:54 AM	#38
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Wow the waistline really changed on your pics. I don't feel a whole lot leaner. I measured my waist yesterday(four weeks will be Sun) It was still 34 inches. I had a great back workout today. Yesterday F(%$($ sucked. I did less reps on bench that bites! I actually felt good before that happened right off the bat in my workout! Diet has been going pretty good. I'm sticking to it. A couple of times I've been a half hour late on a meal but most of the time I've been "by the book" Thanks for the pics and for stopping by my log! -Brian __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-18-2006, 02:17 AM	#39
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	I've been slacking on keeping this log updated. I have been doing the program, just a little slow on putting it online, sooooo here are 3 workouts coming up! __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-18-2006, 02:22 AM	#40
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	week 4 Day 22 Chest Shoulders ABS What a Shi**y workout, It downright sucked. The bench press anyway. My second set was down 2 reps from last week and my third was down 1 rep. I felt pretty good when I came to the gym. Felt like shit after that! Flat Bench Press 215x7, 225x3, 235x1 Incline Bench stayed the same as last week 180x8, 180x7, 180x6 Flat DB Flyes 55's x10, 55's x9, 55's x8 BB Shrugs 285x8, 285x7, 285x7 Seated DB Press 50's x 10, 50's x9, 50's x 7 DB Side laterals 25'sx10, 25'sx10, 25'sx9 Hanging leg raises bw+0x20 (3 sets) 1 min between sets __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-18-2006, 02:26 AM	#41
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 4 Day 23 Back Abs This was a great workout after crashing and burning on bench yesterday. Wide Grip Pulldowns 130x10, 130x9, 130x 9 Deadlifts. 325x5, 335x3, 345x1 I was starting to lift my ass in the air. I really did good today and kept it down. Two weeks ago I noticed this and the past two deads have been good form. Bent over BB rows 125x10, 125x10, 125x10 Seated Cable Rows 130x10, 130x10, 130x10 Decline crunches bw+0x20 (3 sets) __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-18-2006, 02:31 AM	#42
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	week 4 day 25 Bi's Tri's ABS Felt good today! Superset Straight bar curls 75x10, 75x10, 75x10 preacher ez-bar curls 65x10, 65x10, 65x8 Concentration Curls 30 x10, 30x10, 30x 10 Close Grip Bench Press 150x10, 150x10,150x 10 Skullcrusher's 75x10, 75x9, 75x7 DB kickbacks 30x10, 30x7, 30 x 6 I dropped down to 30's on this from 35's. My form wasn't good enough. I couldn't control the weight down. COuldn't keep my elbowup or my arm parrallell to ground on way down (does all that make sense). I felt the 30's better in my tri's. Flat Crunches bw+0 x20 (3 sets 1 minute between sets) __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-18-2006, 08:01 PM	#43
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 4 Day 26 8-18-06 Legs/ABS BB Squats 285x7, 295x5, 305x3 Stiff leg deads 175x9, 175x9, 175x8, 175x8 leg ext. 180x10, 180x10, 180x 10 leg curls150x10, 150x8, 150x 8 standing calf raised w/ 60lb db noe leg at a time. 60x13, 60x 13, 60x12, 60x11 Weighted decline crunches. BW+25 25x20, 25x20, 25x17 Workout went pretty good. I forgot my xtend and didn't get it until I took my gatorade powder post w/o. __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-20-2006, 05:59 PM	#46
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Great progress Brian!!!!!! Looky at those TRAPS!!!!!!!!!! :clapping: You have added size already in your arms-shoulders-back, Geez! Thats super!!!!!!! Glad to see your Boo-Boo healed up to

08-25-2006, 12:27 PM	#47
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 5 dAy 29 __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-25-2006, 12:33 PM	#48
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	week 5 day 29 Chest/Shoulders/Abs (Monday) Flat Bench Press 215x7, 225x4, 235x2 Incline bench press 175x10, 180x7, 180x7 forgot to put the 2.5's on the first set! Flat DB Flyes 55's x10, 55's x9, 55's x8 I'm considering droping these down to 45's and working up again. Today the first set felt bad. Maybe I need to do more warmup sets. The second two sets were ok. BB Shrugs 285 X9, 285x7,285x7 Seated DB Press 50's x10, 50's x9, 50's x7 DB Side Laterals 25's x10, 25's x10, 25's x 10 Hanging leg presses bw+0 x20, bw +5x20, bw+5x20 ONe minute between sets. __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.

08-25-2006, 12:38 PM	#49
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 5 Day 30 Back and Abs (Tue) Wide Grip Pulldowns 130x10, 130x10, 130x10 BB Deadlift 325x5, 335x4, 345x2 Bent over BB Rows 135x7, 135x7, 135x6 seated cable rows, 140x8, 140x7, 140x7 decline crunches bw+0 x 20 ( 3 sets one minute between sets)

08-25-2006, 12:44 PM	#50
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 5 Day 32 Bi's, Tri's, Abs Thursday Superset straight bar curls 75x10, 75x10, 75x10 ez bar preacher curls 65x10, 65x10, 65x10 Concentration curls 35x6, 35x6, 35x6 wow these were tough! CG bench pRess 160x8, 160x8, 160x7 Skullcrusher (BB) 75x10,75x9,75x8 DB Kickbacks 30x10, 30x8, 30x7 flat crunches bw+0 x 20 (3 sets) I was in a hurry for time so I supersetted the kickbacks and crunches. I also moved this workout to morning due to a conflict

08-28-2006, 11:07 AM	#51
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 5 Day 33 Legs/Abs I felt pretty good lifting today. I seemed a little sluggish so I took a shot of Redline before heading to the gym. I don't take it often just sometimes pre w/o to get a little energy boost BB Squats 295x5, 305x3, 315x2 Stiff Leg Deadlift 175x10, 175x10, 175x8, 175x8 Leg Ext 200x 8, 200x7, 200x6 Leg Curls 150x10, 150x10, 150x9 Standing Calf Raises w/DB 60x14 60x13, 60x13, 60x12 Weighted Decline Crunches BW+25 x 20 ( 3 sets)

08-28-2006, 07:58 PM	#52
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 6 Day 36 Chest / Shoulders/ ABS Man this Bench press routine is kickin' my ass! I dropped down in reps a couple of weeks ago and am still not back to there. When that happened I swictched from the bench to using a power rack and an regular bench inside. Since there is rarely anyone there to spot I felt this was best. The benches aren't any different. About the same height, width and density is the same. They are the same brand even. I squeezed one more rep out on the middle set. That was work in itself! I feel weak the bar I'm using is about 1 1/2 inches in diameter a little thicker and I always lift less then on a standard bar. When I lift I can feel discomfort in my inner collar bone area. It isn't really pain just I can feel it stretching. . Enough rambling here is day 36! Flat Bench 215x7, 225x5, 235x2 Incline bench 180x9, 180x8, 180x7 flat DB Flyes 55x10, 55x9, 55x9 BB Shrugs. 285x9, 285x8, 285x8 Seated DB Press 50's x 10, 50's x9, 50's x 7 DB Side Laterals 30x6, 30x 6, 30x 6 Jumping from 25 to 30 seemed like a big jump! Hanging Leg Raises bw+5 x 5 (3 sets 1 min between sets) __________________ "I love the Marine Corps for those intangible possessions that cannot be issued: Pride, honor, integrity and being able to carry on the traditions for generations of warriors past. After I have done what I can for the Corps, I can say that I was a Marine" -- Cpl. Jeff Sornij.