BK's workout log

teufel-hunden · 07-23-2006, 10:35 PM

I'm going to start posting here tomorrow 07/24/06. That will be the first day training with EME's program I've posted my beginning measurements below. My pics are in the introduction. I'm going to move them here as my starting pics.
-Brian

Chest 43"
Waist 34"
Arms 15.5" (flexed)
Forearms 12.25"(left) 12.5"(right) (flexed)
Neck 15.5
Legs 24.5"
Calves 15.75" (left), 16" (right)

**EME** · 07-24-2006, 01:53 AM

Looking forward to the log Brian!

- EME

**DarkFalcon** · 07-24-2006, 03:46 AM

Quote:

Originally Posted by EME

Looking forward to the log Brian!

- EME

Me too, you already look good so now you can take it to the next level!

Good luck.

teufel-hunden · 07-25-2006, 01:30 AM

Today 07/24/06 was the 1st day with EME's program. I was still a little sore from doing chest last Fri.

Chest/Shoulders/Abs

Warm-up
135X8
135X8

220X5
230X2 failed on #3
235X1
Next time I'll start at 215lbs

Incline BB Bench
Warm-up
105X6
105X6

135x10 (too light)
160X8
160X8
160X7

Flat DB Flyes
Warmup 35's X 8

45'sX10
45'sX10
45'sX10
moving up to 50's next week

BB Shrugs Reverse grip
Warmup-135X10,135X10

240x10
240X10
240X10
moving up to 250 next week

seated DB press (I assume this is the same thing as DB Military Press)
Warmup 35'sX8

45'sX10
45'sX8
45'sX8

Side DB Laterals
no warm-up, I felt warmed up enough is that ok?
25'sX8
25'sX7
25'sX7
Hanging leg raises, hanging from p/u bar (good form)
BW+0 X 20
BW+0 X 20
BW+0 X 20

On these is it ok to hang from a pullup bar? Will that effect my back w/o tomorrow? The only other option is the dip station. I haven't got any of the "harness's" to clip to the pullup bar.

Diet is going good. Sure is a lot of chicken, but man do I love brown rice!

teufel-hunden · 07-25-2006, 09:07 PM

Thought that I would add I am 5' 9.5" 36 years old. My beginning weight on day one was;
182.4 am/ 186.8 pm

teufel-hunden · 07-25-2006, 09:13 PM

07-25-06 Back/ABS

Wide grip pulldowns (warmup 70X10, 90X6)
120X10, 120X10, 120X8

BB Deadlifts (Warmup 135X10, 225X6)
300X7, 310X5, 320X3

Next week I'll be moving up to 310 starting weight

Bent over BB rows (no warmup)
115X10, 115 X10, 115X10

Next week I'll be moving up to 125#

Seated Cable Rows (warmup 80X10)
120X10, 120X9, 120X9

Decline Crunches (probably about a 30-35 degree incline, the pin was in the
-12th hole from the top.

BW+0 X20, BW+0X15, BW+0x15

I'm contracting my abs before each rep

workout took 1 hours exactly

**Jayhawkk** · 07-26-2006, 02:02 AM

Following along. You have a good base already so you should see some great improvements.

teufel-hunden · 07-26-2006, 02:17 AM

07-25-06
forgot to add.
am weight 182.8
pm weight 186.4

**Fitnfirm** · 07-26-2006, 05:34 AM

Nice to see you here at IM "B"

I was looking at your log so far and thought I better tell ya, KICK IT UP A NOTCH

I am starting 40 lb DB presses next week! and the BB row, I do 115, dont wanna little girl showing ya up do ya??

I saw your pics yesterday and thought, well this aint right, newbie with calves!

I will maybe never have them, my muscles there are super long, it stinks! I agree you have a great base to build some mass, and for ex-marine you can take any beating we give ya right?? Did I hear

Our number 2 son just got out of the marines, was in for 4 years, he told us lots of stories!!!!

So good luck to ya!!!!!! Follow the plan, and you WILL get great results! and remember no :friday: or else :chainwhip:

teufel-hunden · 07-26-2006, 10:58 AM

I'm sure all the stories your son told you were good about the Marines, right?
Yesterday was the anniversery of me leaving for boot camp 18 years ago. I Did four years then extended for 6 months. Heck I could have been retired if I would have stuck around for 2 more!
That's how I got the calves "humping" the hills of Camp Pendleton as an infantryman!

teufel-hunden · 07-27-2006, 02:22 AM

Today is an off day, man I wanted to go lift today! I'm a little sore from the shrugs from day one. Also a little sore from deadlifts yesterday. The soreness isn't in only in my lower back but also my butt. I feel good though I like being sore. It lets me know I did something.
Dang employer has plans for me at lunch so I'm moving my workout back to 4:30 PM. I moved meal 5 up after meal 2. I then added another meal 2 afterward. Then I'll go to my pre w/o meal. PWO is next followed by meal 6.
Then meal 7 at bedtime.

**Fitnfirm** · 07-27-2006, 02:30 AM

Dang you must go to bed early!!!!!! You and your wife are sure having a time with employers and schedules huh!!!!!!! Sheeeeesh!!!! I hope it all works out for ya!!!!! Without your health you have nothing to offer anyone!!!! LOL But its so true!

teufel-hunden · 07-27-2006, 11:43 AM

This is only a once a month training thing. It's just that I have to do a "working lunch". I hope the restraunt don't mind me bringing my lunch in!
Normally my schedule is pretty flexible. However I think that I'm going to switch my schedule from four ten hour days to five eights. That way she'll be able to fit her w/o's in after work. I do mine at lunch time.

1/2 to t-h · 07-27-2006, 09:38 PM

Aren't you sweet to change your whole world for the wife? I feel special....

**Viperspit** · 07-28-2006, 02:11 AM

Hey Brian, nice to see you over here. FnF told me that you and your wife decided to join Team Torture. Smart move young man

Looks like you've been working out before this, you have a great base to build on. Stick to the plan and you'll be doing great. If you have any questions that I can help with, let me know.

**Fitnfirm** · 07-28-2006, 06:42 AM

Quote:

Originally Posted by 1/2 to t-h

Aren't you sweet to change your whole world for the wife? I feel special....

AH HA!!!! Mom-Chris!!!! in disguise!!!!!! LOL Glad to see ya here too :clapping:

1/2 to t-h · 07-28-2006, 01:53 PM

Quote:

Originally Posted by Fitnfirm

AH HA!!!! Mom-Chris!!!! in disguise!!!!!! LOL Glad to see ya here too :clapping:

Had to get creative since I was brain dead in the other forum. I'm glad to see you checking up on him. He already looks great doesn't he? I can't wait to see what EME can do for him.

**Fitnfirm** · 07-28-2006, 05:47 PM

Quote:

Originally Posted by 1/2 to t-h

Had to get creative since I was brain dead in the other forum. I'm glad to see you checking up on him. He already looks great doesn't he? I can't wait to see what EME can do for him.

Yes he looks good now, But wait till later when he is on the street and people clear a path for him

Dats what Im talking bout!!!!!!!

teufel-hunden · 07-28-2006, 06:35 PM

I'm game for that!

teufel-hunden · 07-28-2006, 10:47 PM

Week one Day Four

Bi's, Tri's, Abs

Superset
Straight Bar Curls 75X10, 75X8,75X7
Precher curls w/ezbar 60X9, 60X8,60X7

Concentration Curls 25X10,25X10,25X10

CG Bench Press Smith Machine
+125lbsX10, 125X10, 125X10
--will use regular bb next week

BB Skullcrusher's

75X9, 75X7, 75X6

DB Kickbacks
30lbX10, 30lbX10, 30X6

Flat Crunches 20 reps for 43 sets

teufel-hunden · 07-28-2006, 10:53 PM

Week One Day 5

Legs/Abs
BB Squats
250X7, 270X5, 290X3
Next week I'll be starting at 275

Stiff Leg Deads
145X10, 165X8, 165X8 Forgot I had 4 sets of these!

Seated leg ext. 160X 8, 160X8,7

lying leg curls 140X10,140X 9, 140 X 7

Standing Calf raises w/DB's 50'sX10, 50'sX10,50'sX9 Forgot I had a 4th Set!

Weighted Decline Crunches BW+25X20, BW+25X16, BW+25X15

07-24-2006, 01:53 AM	#2
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Looking forward to the log Brian! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

07-25-2006, 01:30 AM	#4
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	1st Day! Today 07/24/06 was the 1st day with EME's program. I was still a little sore from doing chest last Fri. Chest/Shoulders/Abs Warm-up 135X8 135X8 220X5 230X2 failed on #3 235X1 Next time I'll start at 215lbs Incline BB Bench Warm-up 105X6 105X6 135x10 (too light) 160X8 160X8 160X7 Flat DB Flyes Warmup 35's X 8 45'sX10 45'sX10 45'sX10 moving up to 50's next week BB Shrugs Reverse grip Warmup-135X10,135X10 240x10 240X10 240X10 moving up to 250 next week seated DB press (I assume this is the same thing as DB Military Press) Warmup 35'sX8 45'sX10 45'sX8 45'sX8 Side DB Laterals no warm-up, I felt warmed up enough is that ok? 25'sX8 25'sX7 25'sX7 Hanging leg raises, hanging from p/u bar (good form) BW+0 X 20 BW+0 X 20 BW+0 X 20 On these is it ok to hang from a pullup bar? Will that effect my back w/o tomorrow? The only other option is the dip station. I haven't got any of the "harness's" to clip to the pullup bar. Diet is going good. Sure is a lot of chicken, but man do I love brown rice! __________________ "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.

07-25-2006, 09:07 PM	#5
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	age/weight Thought that I would add I am 5' 9.5" 36 years old. My beginning weight on day one was; 182.4 am/ 186.8 pm __________________ "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.

07-25-2006, 09:13 PM	#6
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	07-25-06 Back/ABS Wide grip pulldowns (warmup 70X10, 90X6) 120X10, 120X10, 120X8 BB Deadlifts (Warmup 135X10, 225X6) 300X7, 310X5, 320X3 Next week I'll be moving up to 310 starting weight Bent over BB rows (no warmup) 115X10, 115 X10, 115X10 Next week I'll be moving up to 125# Seated Cable Rows (warmup 80X10) 120X10, 120X9, 120X9 Decline Crunches (probably about a 30-35 degree incline, the pin was in the -12th hole from the top. BW+0 X20, BW+0X15, BW+0x15 I'm contracting my abs before each rep workout took 1 hours exactly __________________ "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.

07-26-2006, 02:02 AM	#7
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Following along. You have a good base already so you should see some great improvements. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

07-26-2006, 02:17 AM	#8
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	07-25-06 forgot to add. am weight 182.8 pm weight 186.4 __________________ "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.

07-26-2006, 05:34 AM	#9
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Nice to see you here at IM "B" I was looking at your log so far and thought I better tell ya, KICK IT UP A NOTCH I am starting 40 lb DB presses next week! and the BB row, I do 115, dont wanna little girl showing ya up do ya?? I saw your pics yesterday and thought, well this aint right, newbie with calves! I will maybe never have them, my muscles there are super long, it stinks! I agree you have a great base to build some mass, and for ex-marine you can take any beating we give ya right?? Did I hear Our number 2 son just got out of the marines, was in for 4 years, he told us lots of stories!!!! So good luck to ya!!!!!! Follow the plan, and you WILL get great results! and remember no :friday: or else :chainwhip:

07-26-2006, 10:58 AM	#10
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	I'm sure all the stories your son told you were good about the Marines, right? Yesterday was the anniversery of me leaving for boot camp 18 years ago. I Did four years then extended for 6 months. Heck I could have been retired if I would have stuck around for 2 more! That's how I got the calves "humping" the hills of Camp Pendleton as an infantryman! __________________ "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.

07-27-2006, 02:22 AM	#11
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Today is an off day, man I wanted to go lift today! I'm a little sore from the shrugs from day one. Also a little sore from deadlifts yesterday. The soreness isn't in only in my lower back but also my butt. I feel good though I like being sore. It lets me know I did something. Dang employer has plans for me at lunch so I'm moving my workout back to 4:30 PM. I moved meal 5 up after meal 2. I then added another meal 2 afterward. Then I'll go to my pre w/o meal. PWO is next followed by meal 6. Then meal 7 at bedtime. __________________ "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.

07-27-2006, 02:30 AM	#12
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Dang you must go to bed early!!!!!! You and your wife are sure having a time with employers and schedules huh!!!!!!! Sheeeeesh!!!! I hope it all works out for ya!!!!! Without your health you have nothing to offer anyone!!!! LOL But its so true!

07-27-2006, 11:43 AM	#13
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	This is only a once a month training thing. It's just that I have to do a "working lunch". I hope the restraunt don't mind me bringing my lunch in! Normally my schedule is pretty flexible. However I think that I'm going to switch my schedule from four ten hour days to five eights. That way she'll be able to fit her w/o's in after work. I do mine at lunch time. __________________ "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.

07-27-2006, 09:38 PM	#14
1/2 to t-h New Member Join Date: Jul 2006 Posts: 8 Recipes: 0 Rep Power: 0	Aren't you sweet to change your whole world for the wife? I feel special....

07-28-2006, 02:11 AM	#15
Viperspit Incognito Join Date: Dec 2005 Posts: 680 Recipes: 0 Rep Power: 14	Hey Brian, nice to see you over here. FnF told me that you and your wife decided to join Team Torture. Smart move young man Looks like you've been working out before this, you have a great base to build on. Stick to the plan and you'll be doing great. If you have any questions that I can help with, let me know.

07-28-2006, 06:35 PM	#19
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	I'm game for that! __________________ "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.

07-28-2006, 10:47 PM	#20
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week one Day Four Bi's, Tri's, Abs Superset Straight Bar Curls 75X10, 75X8,75X7 Precher curls w/ezbar 60X9, 60X8,60X7 Concentration Curls 25X10,25X10,25X10 CG Bench Press Smith Machine +125lbsX10, 125X10, 125X10 --will use regular bb next week BB Skullcrusher's 75X9, 75X7, 75X6 DB Kickbacks 30lbX10, 30lbX10, 30X6 Flat Crunches 20 reps for 43 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.

07-28-2006, 10:53 PM	#21
teufel-hunden Amateur Join Date: Jul 2006 Posts: 82 Recipes: 0 Rep Power: 3	Week One Day 5 Legs/Abs BB Squats 250X7, 270X5, 290X3 Next week I'll be starting at 275 Stiff Leg Deads 145X10, 165X8, 165X8 Forgot I had 4 sets of these! Seated leg ext. 160X 8, 160X8,7 lying leg curls 140X10,140X 9, 140 X 7 Standing Calf raises w/DB's 50'sX10, 50'sX10,50'sX9 Forgot I had a 4th Set! Weighted Decline Crunches BW+25X20, BW+25X16, BW+25X15 __________________ "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.