Brad's new Bad Mo Fo Journal

BMF_Dallas · 05-14-2007, 06:25 PM

I am back in the full swing of things...sooooooo...it's time to start recording my lifts and my progress. I am using the following supplements:

TwinLab 100% Whey Protein Fuel
BodyTech 100% Pure Creatine Monohydrate
Daily Multi-Vitamin
Fish Oil

Height: 6'3''
Weight: 238
BF %: approximately 15%

Training Split:

Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Shoulders
Thursday - Legs and Abs
Friday - Full Body Workout

Off Saturday and Sunday

I am going to start adding in 30 to 45 minutes of cardio 3 days during the week and on Saturday and Sunday.

I will post the results from today's workout later today. I wanted to start getting up and working out at 5:30 AM today (I woke up and reset the alarm). I will start trying to make that commitment tomorrow.

I hope to add some starting pics in the next few days. I look forward to everyone following along and providing feedback, critiques, comments, etc.

Brad

**Trick D** · 05-14-2007, 06:42 PM

Good luck bro... Kick some ass

BMF_Dallas · 05-14-2007, 08:31 PM

Today's workout:

Flat Barbell Bench Press
5 x 135
5 x 155
5 x 185
5 x 205
5 x 225

Flat Dumbbell Press

5 x 60
5 x 70
5 x 80
5 x 90
5 x 100

Incline Barbell Bench Press

5 x 95
5 x 105
5 x 135
5 x 155
5 x 185

Incline Dumbbell Press

5 x 55
5 x 65
5 x 75
5 x 85
5 x 95

Flat Bench Flyes

5 x 30
5 x 35
5 x 40
5 x 45
5 x 50

Overhand Tricep Pushdowns

5 x 60
5 x 70
5 x 80
5 x 90
5 x 100

Underhand Tricep Pulldowns

5 x 40
5 x 50
5 x 60
5 x 70
5 x 80

**DJSTARER** · 05-14-2007, 08:58 PM

y have you selected the routine you are currently following? Good results in the past?

BMF_Dallas · 05-15-2007, 02:41 AM

Quote:

Originally Posted by DJSTARER

y have you selected the routine you are currently following? Good results in the past?

Yes. This routine I have put together is a nice change of pace for about 4 to 6 weeks in between more traditional routines.

**davtown** · 05-15-2007, 02:45 AM

Hey, good to see you back
What are your current goals?

**DarkFalcon** · 05-15-2007, 05:14 AM

Great to have ya back bro, nice to see the new log. I'll be popping in as much as I can.

BMF_Dallas · 05-15-2007, 07:46 PM

Tuesday's Workout:

Wide Grip Lat Pulldown

5x120
5x135
5x150
5x165
5x180

Seated Close Grip Row

5x120
5x135
5x150
5x165
5x180

Standing Straight Arm Pulldowns

5x40
5x55
5x70
5x85
5x100

Bent Over Dumbbell Rows

5x30
5x40
5x50
5x60
5x70

SLDL

5x135
5x185
5x225
5x245
5x275

Standing Alternating Dumbbell Curls

5x25
5x30
5x35
5x40
5x45

Standing Hammer Curls

5x30
5x35
5x40
5x45
5x50

BMF_Dallas · 05-23-2007, 11:11 PM

sorry...i haven't logged on to update my journal (if anyone really cares). I will just pick up with today's workout and go forward from there:

Shoulders:

Front Dumbbell Raises

5x30
5x30
5x30 (need to jump up to 35 until I hit 3 sets of 5)

Side Dumbbell Raises

5x25
5x25
5x30 (need to jump up to 30 until I hit 3 sets of 5)

Wide Grip Barbell Front Raises (pull up from waist to under chin)

5x95
5x105
5x115 (need to jump to 115 until I hit 3 sets of 5)

Seated Dumbbell Military Presses

5x65
5x65
5x70 (need to jump to 70 until I hit 3 sets of 5)

Standing Barbell Military Presses

5x135
5x145
5x155 (need to jump to 155 until I hit 3 sets of 5)

Legs:

Squats

5x225
5x275
5x295 (need to jump to 295 until I hit 3 sets of 5...watch out 3 plates here I come)

Leg Press

5x450
5x450
5x450 (need to jump to 540 until I hit 3 sets of 5)

Standing Calf Raises (machine)

405x5
405x5
405x5

Ab Crunches: 3 sets of 50

Al Swearengen · 05-23-2007, 11:29 PM

Looks good man and nice fork and knife pick.

BMF_Dallas · 05-25-2007, 03:12 AM

Today's Chest and Tricep Workout:

Flat Barbell Bench

5x205
5x205
5x205

Incline Barbell Bench

5x205
5x205
5x205

Flat Dumbbell Bench

5x95
5x95
5x95

Incline Dumbbell Bench

5x85
5x85
5x85

Flat Dumbbell Flyes

5x40
5x40
5x40

Incline Dumbbell Flyes

5x40
5x40
5x40

Standing Alternating Dumbbell Curls

5x40
5x40
5x40

Standing Hammer Curls

5x50
5x50
5x50

3 sets of 50 Crunches

Curl Master · 05-29-2007, 11:55 PM

Quote:

Originally Posted by BMF_Dallas

Today's Chest and Tricep Workout:

Flat Barbell Bench

5x205
5x205
5x205

Incline Barbell Bench

5x205
5x205
5x205

Flat Dumbbell Bench

5x95
5x95
5x95

Incline Dumbbell Bench

5x85
5x85
5x85

Flat Dumbbell Flyes

5x40
5x40
5x40

Incline Dumbbell Flyes

5x40
5x40
5x40

Standing Alternating Dumbbell Curls

5x40
5x40
5x40

Standing Hammer Curls

5x50
5x50
5x50

3 sets of 50 Crunches

Nice workout

05-14-2007, 06:25 PM	#1
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Brad's new Bad Mo Fo Journal I am back in the full swing of things...sooooooo...it's time to start recording my lifts and my progress. I am using the following supplements: TwinLab 100% Whey Protein Fuel BodyTech 100% Pure Creatine Monohydrate Daily Multi-Vitamin Fish Oil Height: 6'3'' Weight: 238 BF %: approximately 15% Training Split: Monday - Chest and Triceps Tuesday - Back and Biceps Wednesday - Shoulders Thursday - Legs and Abs Friday - Full Body Workout Off Saturday and Sunday I am going to start adding in 30 to 45 minutes of cardio 3 days during the week and on Saturday and Sunday. I will post the results from today's workout later today. I wanted to start getting up and working out at 5:30 AM today (I woke up and reset the alarm). I will start trying to make that commitment tomorrow. I hope to add some starting pics in the next few days. I look forward to everyone following along and providing feedback, critiques, comments, etc. Brad

05-14-2007, 08:31 PM	#3
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Brad's new Bad Mo Fo Journal Today's workout: Flat Barbell Bench Press 5 x 135 5 x 155 5 x 185 5 x 205 5 x 225 Flat Dumbbell Press 5 x 60 5 x 70 5 x 80 5 x 90 5 x 100 Incline Barbell Bench Press 5 x 95 5 x 105 5 x 135 5 x 155 5 x 185 Incline Dumbbell Press 5 x 55 5 x 65 5 x 75 5 x 85 5 x 95 Flat Bench Flyes 5 x 30 5 x 35 5 x 40 5 x 45 5 x 50 Overhand Tricep Pushdowns 5 x 60 5 x 70 5 x 80 5 x 90 5 x 100 Underhand Tricep Pulldowns 5 x 40 5 x 50 5 x 60 5 x 70 5 x 80

05-14-2007, 08:58 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: Brad's new Bad Mo Fo Journal y have you selected the routine you are currently following? Good results in the past? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-15-2007, 02:45 AM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Re: Brad's new Bad Mo Fo Journal Hey, good to see you back What are your current goals? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-15-2007, 05:14 AM	#7
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Re: Brad's new Bad Mo Fo Journal Great to have ya back bro, nice to see the new log. I'll be popping in as much as I can.

05-15-2007, 07:46 PM	#8
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Brad's new Bad Mo Fo Journal Tuesday's Workout: Wide Grip Lat Pulldown 5x120 5x135 5x150 5x165 5x180 Seated Close Grip Row 5x120 5x135 5x150 5x165 5x180 Standing Straight Arm Pulldowns 5x40 5x55 5x70 5x85 5x100 Bent Over Dumbbell Rows 5x30 5x40 5x50 5x60 5x70 SLDL 5x135 5x185 5x225 5x245 5x275 Standing Alternating Dumbbell Curls 5x25 5x30 5x35 5x40 5x45 Standing Hammer Curls 5x30 5x35 5x40 5x45 5x50

05-23-2007, 11:11 PM	#9
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Brad's new Bad Mo Fo Journal sorry...i haven't logged on to update my journal (if anyone really cares). I will just pick up with today's workout and go forward from there: Shoulders: Front Dumbbell Raises 5x30 5x30 5x30 (need to jump up to 35 until I hit 3 sets of 5) Side Dumbbell Raises 5x25 5x25 5x30 (need to jump up to 30 until I hit 3 sets of 5) Wide Grip Barbell Front Raises (pull up from waist to under chin) 5x95 5x105 5x115 (need to jump to 115 until I hit 3 sets of 5) Seated Dumbbell Military Presses 5x65 5x65 5x70 (need to jump to 70 until I hit 3 sets of 5) Standing Barbell Military Presses 5x135 5x145 5x155 (need to jump to 155 until I hit 3 sets of 5) Legs: Squats 5x225 5x275 5x295 (need to jump to 295 until I hit 3 sets of 5...watch out 3 plates here I come) Leg Press 5x450 5x450 5x450 (need to jump to 540 until I hit 3 sets of 5) Standing Calf Raises (machine) 405x5 405x5 405x5 Ab Crunches: 3 sets of 50

05-23-2007, 11:29 PM	#10
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Re: Brad's new Bad Mo Fo Journal Looks good man and nice fork and knife pick. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

05-25-2007, 03:12 AM	#11
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Re: Brad's new Bad Mo Fo Journal Today's Chest and Tricep Workout: Flat Barbell Bench 5x205 5x205 5x205 Incline Barbell Bench 5x205 5x205 5x205 Flat Dumbbell Bench 5x95 5x95 5x95 Incline Dumbbell Bench 5x85 5x85 5x85 Flat Dumbbell Flyes 5x40 5x40 5x40 Incline Dumbbell Flyes 5x40 5x40 5x40 Standing Alternating Dumbbell Curls 5x40 5x40 5x40 Standing Hammer Curls 5x50 5x50 5x50 3 sets of 50 Crunches

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