BK's workout log - Page 3

teufel-hunden · 09-12-2006, 03:02 AM

I'm Baaack! I've really been procrastinating with this log. I'm going to include all of week seven on this post.
I ended up skipping my back w/o. I was out of town in KC on Mon (labor day). I did chest Tue. and was going to do back on Sat. My but and quads were still sore from Fri. I didn't end up working out. It isn't like me to miss a w/o but I did!

Week 7 Day 44 Chest/ Shoulders

Flat BB Bench 215x7,225x5, 235x3

Incline BB Bench 180x10, 180x8, 180x7

Flat DB Flyes40's x 8 , 40's x 8, 40's x 8
I dropped back down on these to "slow down" on my reps and really concentrate on my form and squeeze the pecs together. I seemed to get better inner chest w/o by doing this

BB Shrugs
285x10, 285x8, 285x8

DB Press

50's x 10, 50's x 10, 50's x 7

DB Side laterals 30's x 7 30's x 6, 30'sx 6

Hanging Leg raises bw+10x20 (3 sets)

Week 7 Day 46
BI's Tri's ABS

Superset
straight bar curls 85x7, 85x7, 85x6
Preacher curls w/ ezbar 75x7m 75x6, 75x5

Concentration curls 35x7, 35x 7, 35x6

CG BB Bench 160x10, 160x 8, 160x7

Skullcrusher's 75x10, 75x10, 75x9

kickbacks 30x10, 30x8, 30x8

crunches 20 reps, for 3 sets

Week 7 Day 47
BB Squats 295x6, 305x4, 315x3

Stiff leg deads 175x10 (4 sets)

Leg ext. 200x8, 200x8, 200x8

Leg curls 160x8, 160x 8, 160x 7

Standing calf raises w/ 60 # DB
60x15, 60x14,60x14, 60x12

Weighted crunches bw+35x 20, bw+35x17, bw+35x 15

teufel-hunden · 09-12-2006, 03:05 AM

WEEK Eight Chest Shoulders Abs

BB Bench Prss (flat)
225x5, 235x3, 245x1

Incline BB Bench 180x10, 180x9, 180x7

Flat DB Flyes
40's x 10 (3sets)

BB Shrugs 285x10, 285x9, 285x9

Seated DB Press 50's x 10 (3 sets)
I felt stronger in shoulders today for some reason!

DB Side Laterals 30x 8, 30x 7, 30x 6

Hanging leg raises bw+10 x 20 (3 sets)

teufel-hunden · 09-12-2006, 03:15 AM

bodyweight
08/28 am/ 183.8 pm ftw
8/29 183.6 ftw
8/30 183.8 186.0
8/31 184.0 188.6
9/1 184.4 out of town
9/2 out of town out of town
9/3 oot oot
9/4 oot oot
9/5 oot oot
9/6 182.2 185.6
9/7 183.2 188.0
9/8 184.4 188.6
9/9 ftw 188.8
9/10 ftw 188.6
9/11 185.4 189.8

teufel-hunden · 09-12-2006, 03:15 AM

PS ftw means forgot to weigh!

teufel-hunden · 09-12-2006, 07:42 PM

Week 8 Day 51
Back Abs

Wide Grip Pulldowns
140x8, 140x7, 140x7

BB Deads
250x8, 250x8, 250x7
dropped the weight down and concentrated on form. I made sure I kept my butt down and my back straight

Bent over BB Rows 135x9, 140x7, 140x7

Decline Crunches 20reps for 3 sets. 1.5 min between sets

1/2 to t-h · 09-13-2006, 06:46 PM

Quote:

Originally Posted by teufel-hunden

Overall I feel leaner. The vascularity is more noticeable in my arms especially. I seem to want to look at myself more in the mirror!

and he isn't exaggerating either, he spends more time in front of the mirror than our teenaged daughter!!!!

You are doing great hun, you look amazing as always!

teufel-hunden · 09-15-2006, 07:13 PM

Nice chatting with you here 1/2. going to be another busy weekend. We may have to communicate here!

Love ya!
-BK

teufel-hunden · 09-19-2006, 01:19 AM

Week 8 Day 53 BI's Tri's ABS

Superset
Straight bar curls 85x8, 85x7, 85x6
Ez bar preacher curls 75x8, 75x6, 75x5

Concentration curls
35x8, 35x7, 35x6

Close grip Bench Press
160x10, 160x 9, 160x8

Skullcrussers w/bb
75x10, 75x10, 75x10

DB Kickbacks
30x10, 30x 9, 30x8

Flat crunches 3 sets of 20

teufel-hunden · 09-19-2006, 01:25 AM

Week 8 Day 54 Legs, Abs

I thought this would be a crappy w/o. I worked late till 3 am. went to bed at 4 am and up by 9 am. I normally try to get 7-8 hours sleep ( I like 8). I just moved my meals together a little more. I slammed a cup of coffee (black) about 15 minutes prior to going to the gym.

Boy was I wrong this w/o kicked ass!

BB squats 295X7, 305x5, 315x3. Improved 2 reps!

Stiff leg Deads 185x8, 185x8, 185x6, 185x6

Leg Ext. 200x10, 200x8, 200x 8

Leg Curls 160x10, 160x 10, 160x 8

standing calf raises w/ DB 60x15, 60x15, 60x 14, 60x14

Weighted Decline crunches bw+35x 20 , bw+35x 19, bw+35x 16

teufel-hunden · 09-19-2006, 01:29 AM

Week 9 Day 57
Chest Shoulders Abs

Flat Bench Press (BB) 225x6, 235x3, 245x1

Incline bench 180x 10, 180x 9, 180x 7

Flat DB Flyes 45's x 7, 45's x 7, 45's x 7

BB Shrugs 285x 10, 285x 10, 285 x 10

Seated DB Press 55's x 8, 55's x 8, 55's x 7

DB side Laterals 30's x 8, 30's x 8, 30's x 6

Hanging leg raises bw+0 x 20 (3 sets) I held these for 2 seconds at top.

teufel-hunden · 09-19-2006, 04:43 PM

plan on posting my new pics tonight. I took them last night, just didn't have time to post them.

**DarkFalcon** · 09-20-2006, 02:57 AM

Quote:

Originally Posted by teufel-hunden

plan on posting my new pics tonight. I took them last night, just didn't have time to post them.

Cool.

teufel-hunden · 09-20-2006, 02:58 AM

Here are the 8 week pics taken 09/18/2006

teufel-hunden · 09-20-2006, 03:01 AM

more pics

**Fitnfirm** · 09-21-2006, 04:43 PM

Awesome work man!!!!!! :clapping: :clapping: :clapping: Looking thick too! Nice shoulders!!!!! It all pays off over time huh

1/2 to t-h · 09-28-2006, 06:45 PM

Hey where are your updates? Can't you get your updates in while hanging out at baseball, football or volleyball practice and games? You should strive harder, hun! J/K

I know you have been working your butt off on all sides. Keep up the good work and maybe I will find a way to fit you into my schedule sometime before the end of October.

You are looking great, BTW :clapping:

**DarkFalcon** · 09-28-2006, 09:11 PM

Looking thick and strong bro! MM and back double bi look awesome!

Have you ever tried stomach vacuum's? I think they will help improve your V-taper since your stomach is a bit too thick and takes away from your actual size.

teufel-hunden · 09-29-2006, 01:44 PM

I used to do them occasionally. Should I fit them in with my ab work? I've been slacking on updating this log. I've got all the stuff just haven't entered it yet. I'll try to play catch up this weekend.

teufel-hunden · 10-03-2006, 12:07 AM

Week 9 day 58
Back ABS
Wide grip pulldowns
140x10,140x7,140x7

Deadlift 250x7,260x5, 270x3
BB Rows(bent over) 135x10, 135x8, 135x8
cable rows 140x9,140x8,140x8
Decline crunches 3 sets of 20

Week 9 Day 60 Bi's Tri's ABS
Superset
Straight Bar curls 85x8, 85x8, 85x7
preacher curls w/ ezbar inside grip 75x8, 75x7, 75x6

concentration curls
35x8, 35x8, 35x7

CG BB Bench 160x 10, 160x10,160x10

Skullcrushers BB 85x6, 85x6, 85x6

DB kickbacks 30x10,30x10, 30x9

Flat crunches 3sets of 20 1 min between sets

Week 9 Day 61 LEGS ABS

BB Squats 305x5, 315x3, 325x1

Stiff Leg Deads 185x8, 185x8, 185x8, 185x7

Leg ext 200 x10, 200x9, 200x9

Leg Curls
160x10,160x10,160x10

Standing Calf Raises w/ Db
60x15 (4 sets)

Weighted Crunches
+35x20, +35x20, +35x17

teufel-hunden · 10-03-2006, 01:15 AM

Week 10

Day 64 Chest Shoulders Abs
Flat BB Bench Press
225x6, 235x4, 245x1
incline BB 180x10, 180x10, 180x8
Flat DB Flyes 45'sx9, 45's x9, 45's X 9
BB Shrugs 295x8, 295x6, 295x6
DB Press 55'sx10,55'sx8,55'sx7
DB Side Laterals 30'sx8,30'sx8,30'sx7
Hanging Leg raises 20 x 3 sets

Day 65 BACK ABS
Wide Grip Pulldowns 140x10,140x8,140x7
Deadlifts 260x5, 270x3, 280x3
Bent over BB Rows 135x10, 135x9, 135x8
Cable rows 140x10,140x8,140x8
Decline crunches 3 sets of 20

Day 67 BI's TRI's ABS

Superset
STraight BB Curls 85,10,85x8,85x7
EZ Bar preacher curls 75x9,75x7,75x6

conc. Curls 35x9, 35x8, 35x8

CG BB Bench 170x7 (3 sets)

BB skullcrushers 85x7, 85x6, 85x6

DB kickbacks 30x10 (3 sets)

Flat crunches 3 sets of 20 reps

DAY 68 LEGS ABS

BB Squat 305x6, 315x4, 325x2

Stiff leg BB deads 185x10, 185x8 , 185x8, 185x8
leg ext 200x10,200x10,200x9
leg curls 170x8, 170x7,170x7
standing calf raises 65lb db x 8 (4 sets) forgot I was supposed to go 10-15
-probably could have got 10 on first two sets

weighted crunches. +35x20,+35x20,+35x18

teufel-hunden · 10-03-2006, 01:19 AM

Week 11 Day 71
Chest Shoulders ABS

Flat Bench press 225x6, 235x3, 245x1
Incline bench 180x8, 180x6, 180x4 I did this on the power rack with a 1 1/4 inch bar that I hold on to. I normally do them on the precor rack with the sensor cables. It's a standard diameter bar and it is easier to lift.
Flat DB Flyes 45's x10 (3 sets)
BB Shrugs 295x8, 295x7, 295x6

Seated DB Press 55'sx10, 55'sx9, 55'sx8

DB Side laterals 30's x 8, 30's x 8, 30's x7

teufel-hunden · 10-03-2006, 01:20 AM

My weight has stayed pretty consistant. My morning lows around 183 and night highs being around 191. The high is on the weekend during and just after my higher carb days. I would like to see my lowest number at 185.

**Fitnfirm** · 10-10-2006, 05:35 AM

Almost completed 12 weeks !!!!!!!! WooooooooHoooooooo!!!!!!!! You have done great!!!!!!!!!!!! :clapping: Whats next for you?

09-15-2006, 07:13 PM	#67
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Nice chatting with you here 1/2. going to be another busy weekend. We may have to communicate here! Love ya! -BK __________________ "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.

09-29-2006, 01:44 PM	#78
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	I used to do them occasionally. Should I fit them in with my ab work? I've been slacking on updating this log. I've got all the stuff just haven't entered it yet. I'll try to play catch up this weekend. __________________ "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.

09-12-2006, 03:02 AM	#61
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	I'm Baaack! I've really been procrastinating with this log. I'm going to include all of week seven on this post. I ended up skipping my back w/o. I was out of town in KC on Mon (labor day). I did chest Tue. and was going to do back on Sat. My but and quads were still sore from Fri. I didn't end up working out. It isn't like me to miss a w/o but I did! Week 7 Day 44 Chest/ Shoulders Flat BB Bench 215x7,225x5, 235x3 Incline BB Bench 180x10, 180x8, 180x7 Flat DB Flyes40's x 8 , 40's x 8, 40's x 8 I dropped back down on these to "slow down" on my reps and really concentrate on my form and squeeze the pecs together. I seemed to get better inner chest w/o by doing this BB Shrugs 285x10, 285x8, 285x8 DB Press 50's x 10, 50's x 10, 50's x 7 DB Side laterals 30's x 7 30's x 6, 30'sx 6 Hanging Leg raises bw+10x20 (3 sets) Week 7 Day 46 BI's Tri's ABS Superset straight bar curls 85x7, 85x7, 85x6 Preacher curls w/ ezbar 75x7m 75x6, 75x5 Concentration curls 35x7, 35x 7, 35x6 CG BB Bench 160x10, 160x 8, 160x7 Skullcrusher's 75x10, 75x10, 75x9 kickbacks 30x10, 30x8, 30x8 crunches 20 reps, for 3 sets Week 7 Day 47 BB Squats 295x6, 305x4, 315x3 Stiff leg deads 175x10 (4 sets) Leg ext. 200x8, 200x8, 200x8 Leg curls 160x8, 160x 8, 160x 7 Standing calf raises w/ 60 # DB 60x15, 60x14,60x14, 60x12 Weighted crunches bw+35x 20, bw+35x17, bw+35x 15

09-12-2006, 03:05 AM	#62
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	WEEK Eight Chest Shoulders Abs BB Bench Prss (flat) 225x5, 235x3, 245x1 Incline BB Bench 180x10, 180x9, 180x7 Flat DB Flyes 40's x 10 (3sets) BB Shrugs 285x10, 285x9, 285x9 Seated DB Press 50's x 10 (3 sets) I felt stronger in shoulders today for some reason! DB Side Laterals 30x 8, 30x 7, 30x 6 Hanging leg raises bw+10 x 20 (3 sets)

09-12-2006, 03:15 AM	#63
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	bodyweight 08/28 am/ 183.8 pm ftw 8/29 183.6 ftw 8/30 183.8 186.0 8/31 184.0 188.6 9/1 184.4 out of town 9/2 out of town out of town 9/3 oot oot 9/4 oot oot 9/5 oot oot 9/6 182.2 185.6 9/7 183.2 188.0 9/8 184.4 188.6 9/9 ftw 188.8 9/10 ftw 188.6 9/11 185.4 189.8

09-12-2006, 07:42 PM	#65
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 8 Day 51 Back Abs Wide Grip Pulldowns 140x8, 140x7, 140x7 BB Deads 250x8, 250x8, 250x7 dropped the weight down and concentrated on form. I made sure I kept my butt down and my back straight Bent over BB Rows 135x9, 140x7, 140x7 Decline Crunches 20reps for 3 sets. 1.5 min between sets

09-19-2006, 01:19 AM	#68
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 8 Day 53 BI's Tri's ABS Superset Straight bar curls 85x8, 85x7, 85x6 Ez bar preacher curls 75x8, 75x6, 75x5 Concentration curls 35x8, 35x7, 35x6 Close grip Bench Press 160x10, 160x 9, 160x8 Skullcrussers w/bb 75x10, 75x10, 75x10 DB Kickbacks 30x10, 30x 9, 30x8 Flat crunches 3 sets of 20

09-19-2006, 01:25 AM	#69
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 8 Day 54 Legs, Abs I thought this would be a crappy w/o. I worked late till 3 am. went to bed at 4 am and up by 9 am. I normally try to get 7-8 hours sleep ( I like 8). I just moved my meals together a little more. I slammed a cup of coffee (black) about 15 minutes prior to going to the gym. Boy was I wrong this w/o kicked ass! BB squats 295X7, 305x5, 315x3. Improved 2 reps! Stiff leg Deads 185x8, 185x8, 185x6, 185x6 Leg Ext. 200x10, 200x8, 200x 8 Leg Curls 160x10, 160x 10, 160x 8 standing calf raises w/ DB 60x15, 60x15, 60x 14, 60x14 Weighted Decline crunches bw+35x 20 , bw+35x 19, bw+35x 16

09-19-2006, 01:29 AM	#70
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 9 Day 57 Chest Shoulders Abs Flat Bench Press (BB) 225x6, 235x3, 245x1 Incline bench 180x 10, 180x 9, 180x 7 Flat DB Flyes 45's x 7, 45's x 7, 45's x 7 BB Shrugs 285x 10, 285x 10, 285 x 10 Seated DB Press 55's x 8, 55's x 8, 55's x 7 DB side Laterals 30's x 8, 30's x 8, 30's x 6 Hanging leg raises bw+0 x 20 (3 sets) I held these for 2 seconds at top.

09-19-2006, 04:43 PM	#71
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	plan on posting my new pics tonight. I took them last night, just didn't have time to post them.

09-21-2006, 04:43 PM	#75
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Awesome work man!!!!!! :clapping: :clapping: :clapping: Looking thick too! Nice shoulders!!!!! It all pays off over time huh

09-28-2006, 06:45 PM	#76
1/2 to t-h New Member Join Date: Jul 2006 Posts: 8 Recipes: 0 Rep Power: 0	Hey where are your updates? Can't you get your updates in while hanging out at baseball, football or volleyball practice and games? You should strive harder, hun! J/K I know you have been working your butt off on all sides. Keep up the good work and maybe I will find a way to fit you into my schedule sometime before the end of October. You are looking great, BTW :clapping:

09-28-2006, 09:11 PM	#77
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Looking thick and strong bro! MM and back double bi look awesome! Have you ever tried stomach vacuum's? I think they will help improve your V-taper since your stomach is a bit too thick and takes away from your actual size.

10-03-2006, 12:07 AM	#79
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 9 day 58 Back ABS Wide grip pulldowns 140x10,140x7,140x7 Deadlift 250x7,260x5, 270x3 BB Rows(bent over) 135x10, 135x8, 135x8 cable rows 140x9,140x8,140x8 Decline crunches 3 sets of 20 Week 9 Day 60 Bi's Tri's ABS Superset Straight Bar curls 85x8, 85x8, 85x7 preacher curls w/ ezbar inside grip 75x8, 75x7, 75x6 concentration curls 35x8, 35x8, 35x7 CG BB Bench 160x 10, 160x10,160x10 Skullcrushers BB 85x6, 85x6, 85x6 DB kickbacks 30x10,30x10, 30x9 Flat crunches 3sets of 20 1 min between sets Week 9 Day 61 LEGS ABS BB Squats 305x5, 315x3, 325x1 Stiff Leg Deads 185x8, 185x8, 185x8, 185x7 Leg ext 200 x10, 200x9, 200x9 Leg Curls 160x10,160x10,160x10 Standing Calf Raises w/ Db 60x15 (4 sets) Weighted Crunches +35x20, +35x20, +35x17

10-03-2006, 01:15 AM	#80
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 10 Day 64 Chest Shoulders Abs Flat BB Bench Press 225x6, 235x4, 245x1 incline BB 180x10, 180x10, 180x8 Flat DB Flyes 45'sx9, 45's x9, 45's X 9 BB Shrugs 295x8, 295x6, 295x6 DB Press 55'sx10,55'sx8,55'sx7 DB Side Laterals 30'sx8,30'sx8,30'sx7 Hanging Leg raises 20 x 3 sets Day 65 BACK ABS Wide Grip Pulldowns 140x10,140x8,140x7 Deadlifts 260x5, 270x3, 280x3 Bent over BB Rows 135x10, 135x9, 135x8 Cable rows 140x10,140x8,140x8 Decline crunches 3 sets of 20 Day 67 BI's TRI's ABS Superset STraight BB Curls 85,10,85x8,85x7 EZ Bar preacher curls 75x9,75x7,75x6 conc. Curls 35x9, 35x8, 35x8 CG BB Bench 170x7 (3 sets) BB skullcrushers 85x7, 85x6, 85x6 DB kickbacks 30x10 (3 sets) Flat crunches 3 sets of 20 reps DAY 68 LEGS ABS BB Squat 305x6, 315x4, 325x2 Stiff leg BB deads 185x10, 185x8 , 185x8, 185x8 leg ext 200x10,200x10,200x9 leg curls 170x8, 170x7,170x7 standing calf raises 65lb db x 8 (4 sets) forgot I was supposed to go 10-15 -probably could have got 10 on first two sets weighted crunches. +35x20,+35x20,+35x18

10-03-2006, 01:19 AM	#81
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week 11 Day 71 Chest Shoulders ABS Flat Bench press 225x6, 235x3, 245x1 Incline bench 180x8, 180x6, 180x4 I did this on the power rack with a 1 1/4 inch bar that I hold on to. I normally do them on the precor rack with the sensor cables. It's a standard diameter bar and it is easier to lift. Flat DB Flyes 45's x10 (3 sets) BB Shrugs 295x8, 295x7, 295x6 Seated DB Press 55'sx10, 55'sx9, 55'sx8 DB Side laterals 30's x 8, 30's x 8, 30's x7

10-03-2006, 01:20 AM	#82
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	My weight has stayed pretty consistant. My morning lows around 183 and night highs being around 191. The high is on the weekend during and just after my higher carb days. I would like to see my lowest number at 185.

10-10-2006, 05:35 AM	#83
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Almost completed 12 weeks !!!!!!!! WooooooooHoooooooo!!!!!!!! You have done great!!!!!!!!!!!! :clapping: Whats next for you?