And...Here...We...Go

[The Joker]

Ou mean the 5 hours of sleep I got last night wasn't enough...?

[David Lees]

Ou mean the 5 hours of sleep I got last night wasn't enough...?

Some days you just don't feel yourself...that itch you can't scratch...embarassing odor...

[The Joker]

Vagacil time?

[Austin_Bicep]

Been there done that.

[David Lees]

Price check on aisle 6...Vagacream...that's Vagacream

Dude, I swear to God those fucking commercials always come on when i am eating and watching tv with the Wife. That or foot nail fungus or acne commercials... WTF?

[Mini Forklift Ⓥ]

Thrush has been the bane of my life.

[Mini Forklift Ⓥ]

Nice shoulder and bicep workout J, good weight with the EZ curls.

I'm starting to dig standing shoulder presses, great exercise.

[The Joker]

3/9
Legs

Leg Extension
15x120
15x135
15x150

Leg Press
20x3pps
20x4pps
20x5pps
20x6pps
12x6.5pps -3x6pps -5x5pps = 20 reps That 50 increase from the last set made a Giant difference, fuck!

Walking Lunges
3 sets 20 steps

Hack Squats
20xsled
20xsled

Lying Leg Curls
12x75
12x75
10x75

After Leg press, my legs were jelly. I got one set of lunges in and had to stick my head out the window to get fresh air because I thought I was going to hurl. Sickness went away and I went back to it.

Next week-- add weight to Hack Squat--




2/29
Legs

Extension
15x75
15x100
15x120
15x150

Leg Press
20x2pps
20x3pps
20x4pps
20x5pps
20x6pps PR

Walking Lunges
20xBW
20x25lbs
20x25lbs

Hack Squats- This sled is fucking heavy. Not like normal hacks
20xsled
20xsled

Lying Leg Curls
15x65
12x75
10x75

Great Leg day. Progress!
------------------

2/22
Legs

10 mins on bike

Leg Extension

12x120
15x120
15x135
15x150

Leg Press
20x2pps
20x3pps
20x4pps
20x5pps
20x5.5pps

Walking Lunges
25 steps
25 steps
25 steps w/ 20s

Box Squats- Body Weight
20
20
20

Lying Leg Curls
10x65
10x65
10x65(F)

Great lift. Great.
--------------

2/16
Legs

10 mins on recumbent

Leg Press
20x2pps
20x3
20x4
20x5
20x5pps

Walking Lunges
20 steps
20 steps
20 steps

Leg Extension
3 sets of 15
Don't remember the weights

Leg Curls
12x80
12x80
10x80

On the Leg curl, if I move farther down than where you should, it takes the pressure off my back and much better contraction in the hams.

---------------------

2/9
Legs

Leg Extension
90x20
120x20
135x20
150x20
165x19+Partial

Leg Press
20x3pps
20x4pps
20x4pps
20x4.5pps
20x5pps

Leg Curls
12x50
10x65
9x65
8x65

Lots of heavy stretching afterwards. This workout went to well. Not much back pain. Crazy quad pump and am already sore
------------------------

1/29
Legs

Leg Extension
12x175
12x175
12x175

Leg Curls
8x85
8x85
8x85

Leg Press
20x2pps
20xpps
20xpps

1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
10x2pps
10x2pps
10x2pps

Calf Press on Leg Press
20x2pps
20x2pps
20xpps

Standing Calf Press
10x250 (stack)
10x250 (stack)
10x250 (stack)

Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.

[ChrisCatastrophe]

3/9
Legs

Leg Extension
15x120
15x135
15x150

Leg Press
20x3pps
20x4pps
20x5pps
20x6pps
12x6.5pps -3x6pps -5x5pps = 20 reps That 50 increase from the last set made a Giant difference, fuck!

Walking Lunges
3 sets 20 steps

Hack Squats
20xsled
20xsled

Lying Leg Curls
12x75
12x75
10x75

After Leg press, my legs were jelly. I got one set of lunges in and had to stick my head out the window to get fresh air because I thought I was going to hurl. Sickness went away and I went back to it.

Next week-- add weight to Hack Squat--




2/29
Legs

Extension
15x75
15x100
15x120
15x150

Leg Press
20x2pps
20x3pps
20x4pps
20x5pps
20x6pps PR

Walking Lunges
20xBW
20x25lbs
20x25lbs

Hack Squats- This sled is fucking heavy. Not like normal hacks
20xsled
20xsled

Lying Leg Curls
15x65
12x75
10x75

Great Leg day. Progress!
------------------

2/22
Legs

10 mins on bike

Leg Extension

12x120
15x120
15x135
15x150

Leg Press
20x2pps
20x3pps
20x4pps
20x5pps
20x5.5pps

Walking Lunges
25 steps
25 steps
25 steps w/ 20s

Box Squats- Body Weight
20
20
20

Lying Leg Curls
10x65
10x65
10x65(F)

Great lift. Great.
--------------

2/16
Legs

10 mins on recumbent

Leg Press
20x2pps
20x3
20x4
20x5
20x5pps

Walking Lunges
20 steps
20 steps
20 steps

Leg Extension
3 sets of 15
Don't remember the weights

Leg Curls
12x80
12x80
10x80

On the Leg curl, if I move farther down than where you should, it takes the pressure off my back and much better contraction in the hams.

---------------------

2/9
Legs

Leg Extension
90x20
120x20
135x20
150x20
165x19+Partial

Leg Press
20x3pps
20x4pps
20x4pps
20x4.5pps
20x5pps

Leg Curls
12x50
10x65
9x65
8x65

Lots of heavy stretching afterwards. This workout went to well. Not much back pain. Crazy quad pump and am already sore
------------------------

1/29
Legs

Leg Extension
12x175
12x175
12x175

Leg Curls
8x85
8x85
8x85

Leg Press
20x2pps
20xpps
20xpps

1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
10x2pps
10x2pps
10x2pps

Calf Press on Leg Press
20x2pps
20x2pps
20xpps

Standing Calf Press
10x250 (stack)
10x250 (stack)
10x250 (stack)

Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.

I think I hate Hacks more than regular squats . ahaha.

[bigbenj]

killing those legs. very nice. very nice. how do the lunges feel on your knees?

[Austin_Bicep]

Look at this fucker doing drop sets on legs. HARDCORE

[The Joker]

3/10
Chest/Tricep

Flat DB
5x80
5x100
8x100
6x100
* Next week-110s

Incline
12x135
12x185
8x205(F)
7x185-5x135

Dips
8
8w/30lbs
13w/30lbs(F)
10

Cable Flyes
9x70
8x70

Seated OH DB Extension
10x80
10x90
9x100(F)

Pushdowns- slo mo
12x70
12x70
12x70

Done. Man I pushed it 100%. No momentum in any reps what so ever. Slow and steady. Starting to cramp. Going to make sure I get extra BCAAs in today on top of allstar nutrition. Word.
-----------------------------------------------

3/3
Chest Tri

This day was to put my routine back on it normal track. Somehow I got off of doing chest on Saturday AM do doing it on Tues PM.

I didn't really workout out. I did some light DB press and pushdowns because my shoulder was killed. But my routine is back on track


---------------------

2/28
Chest/Tri

Pec Deck
10x135
10x150
10x165
9x180

Incline
12x135
10x155
8x165

Flat DB
10x70
8x75
8x80-7x45

Flat Machine Press
8x165-8x120
8x150-7x105

Rope Pushdowns
12x100
10x110
10x100-9x60

Skull Crusher
12x75
12x75
12x75

D handle Pushdowns
12x100
12x100
12x100

Stretched

Not a heavy day at all. OK with me because my shoulder kills today. But I was done so fast, I had a crazy fucking pump.

2/21
Chest/Triceps

Incline
155x8
185x10
205x8
215x7-135x8(F)

DB Press
12x70
10x80(F)
75x7-45x9(F)
70x6-50x5(F)

Dips
10
10
10(F)

Pec Deck
12x135
9x135
6x135

CG Bench Kept Reps low. These were not close to failure. Just wanted to throw them back in. I stopped doing them months ago when I thought I had a small tear in my pec. Turned out to be a strain.
135x5
135x6
135x6

Rope pushdowns
12x90
12x100
12x100

Great workout.

-------------------

2/12
Chest/Triceps

Hammer Incline
12x185
10x225
8x275
6x315-4x225-4x135

Machine Press
12x105
10x150
8x165

DB Incline
12x60
10x50
8x55 Elbows in

Dips- Bottom half ROM
9
8
8

DB Flyes
12x25
10x35

Rope Pushdowns
12x100
12x100
12x100
12x100

2Arm DB Extension
12x70
10x70
10x70

D handle Pushdowns
12x90
12x90
12x90

----------------------

2/5
Chest/Triceps

Incline
12x185
8x205(F)
8x185
6x185

Flat DB
12x70
10x70
8x60
6x70

Dips- Bottom ROM
3 sets to failure

Cable Flyes
12x70
10x80
8x80

Rope Pushdowns
12
10
10
10

Seated DB Extension
12x70
10x80
10x80

____________________________

1/31
Abs/Chest

200 Machine Crunches

Incline
12x135
10x185
8x205
6x185

Flat Db
12x70
10x50
8x55 These first 3 sets I had elbows out.
6x70 Elbows in.

Dips- Bottom Half ROM
4 sets to failure. Didn't Count reps

Flat Flyes
12x20
10x30
8x35
6x40

Long chest stretching afterwards.

This is my first workout on 12, 10, 8, 6 so my numbers are very low. They will jump up quickly. I had a great pump.

----------------------------------

1/21
Day 114
Abs/Chest/Laterals/Calves

200 machine Crunches

Pec Deck
12/135
12x150
12x165
9x165-3x135

Flat DB Press
5x80
5x90
5x100-F
5x100-F

Hammer Incline
5x275
5x315
5x295

Incline Flyes
12x35
12x40

Seated Laterals
20x15lbs
20x15

Standing Calf Press
10x250
10x250
10x250 (Stack + 2-45s + bar)
10x250 (Stack + 2-45s + bar)

15 Minutes of stretching.

Had a great workout today. Fuck waiting till Monday to get back to serious training.

_________

1/7
Day 98
Chest

Bench-No sets taken to failure
10x185
10x185
10x185
10x205
5x225
1x245
1x255

Incline
10x135
10x185
10x165

Incline Flyes
10x25
10x35
10x40

Cable Flyes
10x60
10x90
10x90

I have a bad pounding headache the whole time. Sucked. I was supposed to train triceps but didn't. I just wanted to do chest today. My lower back is still sore and tight from back day the other day. I want to try and get back in to training legs more regularly. It is rediculous now. maybe twice a month.

------------------

1/3
Day 94
Chest/Triceps

Flat bench- 60 sec pec stretch between sets.
10x185
10x205
10x225

DB Incline
10x70
10x75
10x70

Incline DB Flyes
10x25
10x25
10x25

Dip Machine 60 sec tricep stretch between sets.
10xstack
10xstack+90lbs
10xstack+90lbs
10xstack+90lbs

Pushdowns
10x stack
10x stack
10x stack
10x stack

-------------------------------

12/30
Day 90
Chest/Some Triceps

Roger wanted me to get maxes on all first movements for this week. I got the 405 Dead. Today I got 275 on Bench.

Bench
275x1
Went for 280 but didn't get it. I have never been one for 1 rep sets. I am very happy with 275.

Incline DB press
10x70
10x80
7x85(F)

Pec Deck
3x10. Didn't Track weight.

CG Bench was up next. Did a few reps with 135 but didn't feel great on my shoulders.

Pushdowns
4x10 Slow mo.

I didn't do abs because of where the DR. Cut my leg open. Just gunna let that heal up real quick.

Celebrating my birthday tonight!

____________________________

12/19
Day 79
Abs/Chest/Triceps

Decline Cruches
200

Bench
10x185
8x225
6x225
10x185

Hammer Incline
20x135
20x135
5x225
5x225
5x255

Cable Flyes
20x60lbs
20x60
5x100
5x100
5x100

CG Bench
20x100lbs
20x100
5x135
5x135
5x135

Bench Dips- to failure
31 reps
17
14
12
12

This workout was a gauge for all the next ones to come- weight wise. Still tough for me though. My strength is down, but whatever.

[The Joker]

I think I hate Hacks more than regular squats . ahaha.

Yeah. I don't like them much but I am limited on what I can use for legs so, I got to do them.

killing those legs. very nice. very nice. how do the lunges feel on your knees?

Lunges don't bother me at all brother.

Look at this fucker doing drop sets on legs. HARDCORE

Got to hit 20 reps

I was training legs with the NPC 2011 Oregon Ironman Winner and wasn't going to shown up intensity wise. Fuck that shit. Fucker might be stronger than me but he won't out train me.

[woodswise]

Yeah. I don't like them much but I am limited on what I can use for legs so, I got to do them.


Lunges don't bother me at all brother.



Got to hit 20 reps

I was training legs with the NPC 2011 Oregon Ironman Winner and wasn't going to shown up intensity wise. Fuck that shit. Fucker might be stronger than me but he won't out train me.

I bet you showed him brotha!!!

[The Joker]

3/11
Back

Chins
5
10
10
10
9
8

DB Rows
8x100
8x110
8x120

Reverse Grip Pulldowns
10x160
8x170
8x170(F)

Hammer Rows- Both arms same time
10x3pps
8x3.5pps
6x3.5pps+ 2 Forced

Hyper Extensions
12xsome random bar across my shoulders
12x40lbs
12x30lbs+ 6 BW reps


Good shit today. Good lift.

I have never been able to do hyper extensions with added weight before. What ever I am doing now is working. No back pain. Less soreness. People are telling me I am getting bigger. Knock on wood.

-------------------------------

3/2
Back

Chins
10
10
10
10
7
5


Reverse Grip Pulldowns
12x160
12x170
10x170

DB Rows Slow with Pause at top
8x100
8x100
8x100-8x55

Hammer Rows
12x2pps
10x3pss
8x4pps

Rack Deads
Started with 185 and it felt like shit, So i stopped and did

Hyper extensions
12
12
12

--------------------------

2/25
Back/Abs

Chins
5
10
10
10
10

Reverse Grip Pulldowns
12x?
10x170
8x180
6x180+2 Forced

DB Rows- The lower reps were not near Failure. I wanted to see how my back would handle them later in the day.
8x100
6x100
6x100-10x60
6x100+10x60

Hammer Rows- Both Arms same time
12x2pps
10x3pps
8x4pps

HyperExtension
12
12
10

Reverse Pec Deck
10x120
10x120
10x120

Hanging Leg Raises
2 sets failure

Cable Crunches
2 sets to failure

Ridiculous pump today. But I haven't been able to get all my meals in like I should today.

I was looking for my back workout last week and I realized that during my second exercise I tweaked my neck pretty bad and just left the gym and didn't even log it.


--------------------

2/11
Back

WG Chins
5
10
10
10
10
9+ Partial

Wide Grip Pulldowns
12x120
10x140
8x180(F)

Reverse Grip Pulldowns
12x120
10x150
8x170

Hammer Rows Neutral Grip- 2 Arms same time
12x2pps
10x3pps
8x3-25pps

Db Rows 2 arms same time
12x40
10x60
8x120-1 Armed

Smith Rows- more of a upright angle
12x135
12x125
12x125

These two moves super setted

Behind Back smith Shrugs
12x135
12x135
12x135

Good lift today
--------------------------------

2/1
Back

Chins- Widest grip I could go
10
10
10
10

Hammer Rows Both Arms same time
12x2pps
10x3pps
8x3.25pps
6x4pps
6x4pps

Wide Grip Neutal Pulldowns
12x160
10x180
8x200
6x210

Smith Racks
12x225
10x315
8x315
6x365


Good pump today. I didnt' have a whole lot of time in for the either. Busy today.
---------------

1/25
Day 116
Back

Chins- slow mo
11
8
7
6
5

Reverse Grip Pulldowns
18x140
20x110
5x200
5x210
5x210

Hammer Neutral Rows-2 Arms
20x2pps
20x2pps
5x4pps
5x4pps

Wide Grip Pulldowns
20x140
20x140
5x200
5x210
5x210

I tried to do DB Rows today but it felt like shit on my low back and forgot about any form of deads. I salvaged the workout though.

-----------------

1/15
Day 106
Back/Calves

Wide Pulldowns
10x180
10x190
9x200+1 Forced

TBar Rows
10x105
10x140
10x175
8x210+2 Forced

Chins
5
4
5
6

CG Cable Rows
10x130
10x140
10x140

CG Pulldowns
10x180
10x190
8x200+2 Forced

Rack Deads
12x225
12x225
12x225

Standing calf Press
10x250
10x250
10x250
250 is stack

Good back day. Good pump. Didn't go for Heavy weight on rack deads. My lower back feels a little funny.

______________________

1/9
Day 100
Back/Abs

Chins
10
10
10

Bar Rows
10x185
10x185
10x185

WG Pulldowns
10x170
10x160
10x160

Rack Deads
10x315
10x315
10x315

Hanging Leg Raises
4 sets to failure

Short Workout
------------------------------

1/2
Day 93
Abs/Back

Hanging Leg Raises
Don't remember how many I did. Something like 60

Rack Deads
20x135
10x225
10x315
7x405-8x315

Wide Pulldowns
10x160
10x170
10x160

Chins
6
5
5
6

Reverse Grip Pulldowns
10x160
10x70
8x180-2 Forced

DB Rows- These were slower than usual. I was making sure that the muscle was working it.
10x60
10x60
10x60

Back aches now, but that will go away. Good workout today.

--------------------

12/26/11
Day 86
Abs/Back


Deads
10x135
8x185
5x225
1x315
1x405 Roger wanted me to get a max. I bet I could have pulled 450 from floor but, that would have been too much for my lower. That would have caused to seize. 405 was prefect, but not a true "max". Happy with it. Haven't pulled from floor in about 3 years.

WG Chins
10
10
10
10

Underhand Pulldowns
10x180
10x200
8x210+2 Forced

1 hand Pulldowns
10x80
9x90
7x90

And then had to bail. Got a call from the wife. Things to do.



The guy in the black shirt behind me in my brother in law who is living in Costa Rica. He just SHOWED UP at my front door for Christmas Yesterday when the whole family was at my house. Pretty cool.

---------------------------------

12/20
Day 80
Abs/Back

200 Decline crunches

Rack Deads- Just under Kneecap
20x185
20x195
5x315
5x365
5x365

Chins- 3 sec pause at top
8
5
5
5
6

Reverse Pulldowns
20x130
20x130 rest pause style a little
5x220
5x220
4x220+1forced

2 arm Dumbbell rows
20x30lbs
20x30
5x60
5x70
5x70

Wide Grip pulldowns
20x130
20x130
5x220
5x220

Good day. Had a lot of energy. But not on chins, shit. No back pain doing rack deads. Didn't push it too hard on those.

------------------------



12/10
Day 70
Abs/Back


Ab Machine
100x80lbs
77x80
23x80

Rack Deads- No pain. Didn't push it weightwise
20x185
20x185
5x315
5x315
5x315

Chins- 3 Sec paus at top
11
5
5
4
4

Reverse Grip Pulldowns
20x100lbs
20x110
5x200
5x220
5x210

Dumbbell Rows- both arms same time
20x30lbs
20x30
5x60
5x60
5x60

Wide Grip pulldown to top of head
20x100
20x100
5x180
5x180
5x170

Man, those high rep sets take it out of me.