5/3/2008 PROGRESS PICTURES!!!
Quads…my abs don’t look too bad here either.
Full Sized Version: http://i191.photobucket.com/albums/z300/AccipiterQ/Quads2.jpg
5/3/2008 PROGRESS PICTURES!!!
Hamstrings…and an invitation to GetSwole…hey big boooiii
Full Sized Here: http://i191.photobucket.com/albums/z300/AccipiterQ/Hams.jpg
5/3/2008 PROGRESS PICTURES!!!
Calves…they look like twigs but proportionately they’re probably one of my stronger muscles…the fact that they show 0 development vexes me.
Full Sized: http://i191.photobucket.com/albums/z300/AccipiterQ/Calves3.jpg
5/3/2008 PROGRESS PICTURES!!!
Last but not least; ghey myspace picture
Full Sized Here: http://i191.photobucket.com/albums/z300/AccipiterQ/ghey3.jpg
5/3/2008 Progress Pictures
TRAPS!
almost forgot this one. I was sticking my stomach out for some reason in it
5/06/2008 Tuesday
BB Flat: 2651 (NEW PR!) 2254 2105 2006
DB Flat: 806 (pec cramp) 7510 7010
DB Incline: 853 7010
Close-Grip Bench Press: 1756 1608 1557
Elbows Out Extensions: 604 508
Seated DB Militaries: 458 409
Running: 30 minutes / 3.0 Miles
Notes: just 35 lbs away from year goal for bench pressing! The rest of the session was good too, so I’m wicked happy. Even the run felt great!
5/7/2008 Wednesday
BB Squats: 2252 2452 2651 2851
BB Calf Press: 22520 24520
Angled Standing Calves: 20015 16015
Unilateral Leg Extensions: 50*15
Notes: More of an experimental session. I wanted to see at what weight I started leaning forward too far on squats…happened at about 285. So I’ll work on that from now on. I was also pressed for time so I kept this short.
5/09/2008 Friday
Running: 60 minutes / 6.19 miles
Notes: Just felt like going for a fun, had the day off today so I went for a long one. Haven’t run for that long in about 8 months, feels good.
5/10/2008 Saturday
50 Pullups (10 lbs): 13, 9,8,7,7,6
Good Mornings: 10012 12010 13010
Chest Supported Rows: 8017 9014
DB Incline Curls: 306
Running: 3.0 miles / 30 minutes
Notes: I hit my goal of completing 50 pullups in 4 sets when they’re the first exercise on back day 2 weeks ago, so I added some weight for these.
After the first set I thought I should’ve added more…boy was I wrong, it got extremely harder on the 4th set and beyond. Finished up with some good mornings as I’m trying to bring up my middle & lower back. Went for a 3 mile run after, good times.
May 13, 2008 Tuesday Chest, Triceps, Shoulders
BB Flat: 2257 2354 2156
BB Incline: 1855 1758 1658
DB Alternating Press: 509 4510
Rack Lockouts: 2753 2455
Standing BB Mils: 1057 1153
Running: 15 minutes / 1.5 miles
Notes: Fighting off something, plus I was there at an odd time today, and felt kind of stuffed from lunch still. So basically I had no pop in any of my lifts. You know those times when you complete a rep cleanly, but it felt ‘jagged’ instead of the smooth feeling of rep you easily handled? Every rep felt like that today. But still had a decent session.
May 15, 2008 Thursday
Notes: Feeling under the weather the last couple of days. This week I’m supposed to do a quad/calf day…going to wait until tomorrow to see if I feel any better. Sinuses are bothering me and I feel off balance. Not something you want to deal with when trying to squat several hundred pounds.
May 19, 2008 Monday
Notes: I haven’t keeled over, just had a bute of a cold over the weekend. I’ll proceed as usual tomorrow.
May 20, 2008 Tuesday Chest, Triceps, Shoulders, Abs, Running
BB Flat: 225:5,5,3,2,2
Cable Benching: 459 408 5511
Ballistic B.P.: 5512 6510
Elbows Out Extensions: 4012 4514 557
Push Press: 956 1254
Running: 20 minutes / 2 miles
Notes: Sinuses are still clearing so I can’t really breathe that well. That hurt me this workout, plus my diet’s been shit for a few days. I’m sure I’ll bounce back next week.
May 21, 2008 Wednesday Legs
BB Squats: 18510 2258 2454
Angled Seating Calves: 20015 3008
Leg Extensions: 15510
Step Ups: 30*10
notes: I do not usually do squats for reps…that really drained me. I’m in a miserable mood, so I didn’t stick around long.
May 24, 2008 Saturday, Back & Biceps
51 Pullups, 10 Lbs: 13, 11, 8, 7, 7, 5
DB Rows: 9010 1006
Cable Rows: 12010 1407
Cambered Preachers: 704
Seated DB Curls: 358
Running: 30 minutes / 3 miles
Notes: I was absolutely falling asleep during this workout. I have no idea why, but it was a struggle to get through. I didn’t feel weak or anything, just sleepy…
May 29, 2008 Thursday Back, Hams, Traps, Biceps, Abs
BB SLDL: 3153 3651 3851 2753
52 Pullups (BW): 14, 10,9,6,7,5
DB Rows: 1203 1006 9010
Good Mornigns: 12010 13510
DB Shrugs: 8012 9012
Standing DB Curls: 3010
Zottman’s: 2510
Cable Curls: 3020
Notes: From now on I’ll be doing back/ham/etc workouts on wed. and shifting chest/tri to saturday, and legs to sunday. I was going to do back yesterday but i was still too sore from saturday’s workout so I put it off until today. I really plowed through this, I was huffin & puffin. Only took me like 50 minutes to do all this stuff, which is like the speed of light for me.
May 31, 2008 Chest/Tris/Shoulders
BB Flat: 2256 2451 2551 2102 (WTF?) 2003 (Double WTF)
BB Incline: 1755 1658
Cable Flyes: 3511 407
Close Grip Benching: 1559 1705
Rack Lockouts: 22510 2508
Cable Laterals: 2012 25*8
Notes: I was a bit tired for this one. Not sure what happened those last two sets of flat benching. I should’ve been able to get like 6 at 210 and 7 at 200. Tried doing high rep lockouts today…wow were my tris toast after that. Hamstrings were too sore since I just did my back/ham day on Thursday, so I didn’t do a run.
Plus!! I’m now 190 lbs, and still look cut! I think the biggest gain I’ve had is in my lats, it’s amazing how much thicker and wider they are now.
June 01, 2008 Quads / Calves
BB Hacks: 3152 3301 3501 (NEW PR!) 2252
BB Calf Raises: 22512 27513
Nautilus Leg Extensions: 13015 2505
Angled Standing Calves: 260*10
Running: 30 minutes / 3 miles.
Notes: New record on BB Hacks. Good session overall. I’m liking this saturday & sunday pattern for going to the gym. Sundays are nice and dead too so I’ll have no problem getting a rack to work in.
June 05, 2008 Back & Biceps
50 Pullups (10 lbs): 12, 11, 10, 10, 7
DB Rows: 1204 1006
Chest Supported Rows: 9012 1156
Cable Rows: 1409 1803
DB Shrugs: 9010 10010
Zottman’s: 3010
Cable Curls: 4015
Running: 30 minutes / 3 miles
Notes: I’m glad I’m back to doing trap work. I ignored them for too long. They’re actually starting to respond which is nice.