Ok so that last one didnt post so ill try again
oh yeah left is before and right (the smaller one is now sorry about the smallness of the pic I was messing around with photoshop.
Side
Back
Back flexed
Flexing
Attempt at posing lol
Heres measurements
Before After
Chest 43" 43"
Upper abs 37" 36 1/4"
Around belly button 38" 36"
Waist 35" 35"
Arms 14 1/2" 14 1/2"
Leg 21 1/2" 21 5/8"
Now
Chest 44"
Upper abs 36"
Belly button line 35"
Waist 35"
Arm 14 3/4" Flexed 16 1/4
Leg 21"
Some of these I had to measure acouple times because I didnt belive my eyes. Im stoked about all this.
Alright now on to my pissing and moaning. Well I finally grew some balls and asked this hotty out to dinner after she got off work on weds. Well she wasnt goin to get off till almost 10pm. Ohh yeah this is my gyms manager. So anyway she say well how about saturday at 6pm Ill meet you up at the steakhouse. Sweet deal sounds good. I was stoked because she seemed interested and happy I asked her.
Well fast forward to Saturday at 6pm I show up alittle early so I sit at the bar with a good view of the door. Well 6:30 rolls around and guess who didnt show up. She wouldnt give me her number she said I might stalk her. She didnt have my number either which might have been a good thing to give her.
So what the fuck Im not like some hideous chud or anything. Well she was at the gym after I showed up and I didnt even go up and talk to her. Plus I had a good pump goin on, normally that wouldnt matter but she stood me up so. She was in her office when I left too but Im goin to give her shit tommorrow. She sure as hell doesnt deserve to be seen with me. im to good for that.
Anyway enuff with that this is a fucking training log not a sob story.
Back
A1) Lat pull downs
4x22 135lbs
A2) Haney shrugs
4x20 155lbs
B1) Machine pulldowns
4x16 150lbs
B2) Db bent over rows
4x16 60lbs
Arms
A1) Preacher curls
4x22 60lbs
A2) Rope pull downs
4x20 150lbs
B1) Incline curls
4x16 40lbs
B2) Close grip bench
4x16 145lbs
C) Db curls
run rack 80-10lbs
D) Overhead db ext
run rack 100-20lbs
Abs for babehound 10sets
I went in the loins den today. I went in to the crossfit cage to do power cleans. There was no good spots to do em out in the free weight area. Someone was using my normal spot to do deads and they were taking to long. But funny thing is is the guy said my form was not to bad. I then told him its been about six years since Ive down power cleans. We got to talking about training after the front counter guy came in to give me shit.
After reviling what Ive been doin for the past 2 months he says in front of a new girl he is training that what Im doin is basicly the same thing as crossfit the only diffrence is Im not doin so many olympic lifts. Oh and im paying $30 a month for a uncramped area and there paying $130 a month for a cage. I did get tons of shit from some of the regular guys. I will say after talking to him his methods are not all that bad and it does have its place, mostly for endurance and getting lean.
But as for me wanting to get bigger and keep my size its not for that type of training. And I dont like the guys elitist attitude thinking that his way is the best, there is no other way, and if you wont do it your scared. Im sorry to say there is no one best way to do things. What works for some might not work for others.
Today was day one of the new cutting workout. I really am kicking myself in the ass right now for doing back yesterday and today. Im not to comfortable yet with pullovers. I cant wait for arms tommorrow.
Chest
A1) Dips
3x20 body weight
A2) Decline db press
3x20 45lbs
B1) Lying cable flys
3x20 30lbs
B2) Db pullovers
3x18 25lbs
Back
A1) Uprite rows
3x20 60lbs
A2) Tbar rows
3x20 80lbs
B) Power cleans
Set 1 5reps 180lbs
Set 2 5reps 190lbs
Set 3 1rep 195lbs
Set 4 1rep 195lbs
Set 5 1rep 195lbs
Set 6 1rep 195lbs
Set 7 1rep 195lbs
Set 8 1rep 200lbs
Set 9 1rep 200lbs
Set 10 1rep 200lbs
Set 11 1rep 200lbs
Set 12 1rep 200lbs
Abs for babehounds 6 sets
35mins on treadmill steady running 7mph
Power cleans felt great nice speed, nice explosion and I was coming under the bar perfect so next week Ill start off 5lbs heavier then this week.
Ohh and another thing about being in the cage that made me chuckle. The guy doesnt look like he is in good shape beer gut and stuff. Well he say oh the reason I look like this is I just had shoulder surgury not long ago. Of course my first comment is well you have legs right? ‘well yeah.’ well you could be doin leg stuff. Dont get me wrong I understand being injured but theres always someway to train around it. Theres a guy I lift with and he pulled a muscle in his low back like bad. Well the chiro told him no lifting for a month. Well he still is coming in of course lifting light and no legs till it feels better. So Im sorry there is no excuse not to lift.
Alright another good day at the gym. The lifts felt great. Im not to keen on lying hammer curls. I might change it or just up the weight. Im tired so no storys tonite.
Arms
A1) Cable press downs
3x20 130lbs
A2) Db preacher curls
3x20 35lbs
B1) One arm db ext
3x18 25lbs
B2) Bent over curls
3x18 30lbs
C1) Reverse push ups
3x16 bw
C2) Lying hammer curls
3x18 25lbs
D1) Bodyweight ext
3x18
D2) Cable curls
3x18 40lbs
Shoulders
A1) Arnold press
3x18 45lbs
A2) Pithcher pour lat raise
3x18 25lbs
B1) Cable lat raise
3x16 40lbs
B2) Bent over rows
3x16 25lbs
30mins cardio
For the third day in a row when I weigh in the morning it keeps coming up at 192lbs. Im kinda stoked but damn this is nuts. Im working on getting my body fat taken. I tried doin it myself but I cant get my tris or the subscap. so i come up with crazy numbers like 4.8% and I tried the one they have on bodybuilding.com and that comes up as 5%. I know thats not rite. If it was Id be in competions.
I dig the new workouts. Im not feeling a big diffrence from db floor press to db flat bench. Well heres what I did today.
Chest
A1) Db press/flys
3x20 30lbs
A2) Db floor press
3x22 45lbs
B1) Decline db press
3x20 45lbs
B2) Swiss ball push ups
3x13 (this was a bitch from hell)
Back
A1) Half deads
3x16 225lbs
A2) Supine rows
3x18 bodyweight
Power cleans
Set 1 5reps 190lbs
Set 2 3reps 195lbs
Set 3 1rep 200lbs
Set 4 5reps 195lbs
Set 5 3reps 200lbs
Set 6 1rep 205lbs
Set 7 5reps 200lbs
Set 8 3reps 205lbs
Set 9 1rep 210lbs
I felt good with form today I only failed on the 5th rep on set 7. Other then that all other sets felt great, explosive, and I got under the bar perfect.
Abs for babe hounds
20mins stairstepper and 10mins on treadmill
One thing that cracks me up. You know how women after working together or being around eachother for a while they eventully have the same period at the same time. Well when you get a group of guys in the gym around the sametime they eventually start working the same muscle group on the same day.
There was 7 of us working arms today. We have been lifting with each other for awhile now and have built a brotherhood in the gym. Which is cool because we share ideas, routines and what not.
Well today was awesome. I forgot how awesome drag curls are. And Gironda curls are a bitch.
Arms
A1) Lying tri ext
3x20 70lbs
A2) Gironda perfect curls
3x20 50lbs
B1) Kick backs
3x18 45lbs
B2) Drag curls
3x18 60lbs
C1) Elbows out ext
3x20 45lbs
C2) Incline hammers
3x20 50lbs
D1) Decline db ext
3x16 45lbs
D2)BB concentration curls
3x18 60lbs
Shoulders
A1) Push press
3x16 115lbs
A2) Bench humpers
3x18 35lbs
B1) One arm deads
3x16 115lbs
B2) One arm db press
3x18 45lbs
20mins stair stepper 10mins treadmill
Warning rant.
Im sick and tired of the fuck head who owns the gym. The dick wont get any heavier dumbbells for those of us that have surrpased the 100lb dbs. Wanna know why? Because the gym that was formally there had a bad name for harboring and supplying steroids. The old owner got busted selling roids acouple years ago. But why the fuck should that matter to those of us that are naturally strong and have a need and use for heavier weight? I understand he wants a family oriented gym. Hell Ive leifted at several other gyms that are family oriented they all had dumbbells over 100lbs. Infact most went up to 150s. Fucking a I wish Golds would open up here or some other commercial gym.
And then Im told that the crossfit cage is getting new equipment in the next couple months and expanding there cage another 5 feet. Its bullshit total bullshit. Yeah crossfit is good for those who have the $130 a month to drop on it but why the fuck should they get new equipment when all we are asking for is heavier dumbbells and a decline bench. Its not like it would cost fuck head a hole shit ton of money. You know what fuck crossfit fuck it right in its smelly goat ass.
Gah and Im so use to lifting with the same group of people that I dont wanna leave either. And if I leave the only other decent gym is fucking small as hell. So all this rage made for a good workout today.
Legs
A1) Zercher squats
3x18 135lbs
A2) Legs ext
3x18 125lbs
B1) Hack squats
3x20 195lbs
B2) Romanian deads
3x18 185lbs
Forearms
A1) BB wrist curls
3x20 85lbs
A2) Db top holds
3x20secs 15lbs+rubberband resistance
A3) Reverse bb wrist curls
3x20 85lbs
A4) Thors hammer
3x18 25lbs
Power cleans
Set 1 3reps 190lbs
Set 2 1rep 200lbs
Set 3 3reps 190lbs
Set 4 1rep 200lbs
Set 5 3reps 195lbs
Set 6 1rep 205lbs
Set 7 5reps 180lbs
Form is good this entire week. Next week Ill be going up 5lbs.
Fuck its hard to lift with a headache. No it wasnt a hangover headache it was kinda like a sinus headache. My nose has been dry as hell latly. Weather change. So todays lifting sucked ass.
Legs
A1) Front squats
3x16 135lbs
A2) Leg curls
3x18 120lbs
B1) Jump squats
3x18 85lbs
B2) Decline stepups
3x16 25lbs
Forearms
same stuff as friday.
Alright today was a fucking awesome awesome workout. I was so fucking hyped up that when it came to power cleans the bar just flew off the ground and my form was awesome. I got under the bar at the right time the exection was fast and perfect. I tested my body fat last nite by myself and it came out to 10.05% Im not sure how accurate that is. I pinched my abs, thigh, and chest. So tommorrow Im goin to have a trainer do it before I lift.
Chest
A1) Dips
4x20 BW
A2) Db decline bench
4x19 55lbs
B1) Flat bench cable crossovers
4x20 30lbs
B2) Pullovers
4x22 35lbs
Back
A1) Tbar row
4x18 90ish lbs
A2) Uprite rows
4x18 70lbs
Power cleans
Set1 5reps 185lbs
Set2 5reps 195lbs
Set3 1rep 200lbs
Set4 1rep 200lbs
Set5 1rep 200lbs
Set6 1rep 200lbs
Set7 1rep 200lbs
Set8 1rep 205lbs
Set9 1rep 205lbs
Set10 1rep 205lbs
Set11 1rep 205lbs
Set12 1rep 205lbs
Had my body fat tested last nite and it came out to 11.26%. Not bad thats a .75% decrease sine I started this program.
I wrote all this last nite and my computer froze. I was pist. Well everyone yesterday was working arms and shoulders. Its weird even after I changed my routine the small group I lift with are still working the same thing on the same day.
Arms
A1) Cable pressdowns
4x20 150lbs
A2) Db preacher curls
4x20 45lbs
B1) One arm tri ext
4x18 40lbs
B2) Bent over curls
4x18 45lbs
C1) Reverse pushups
4x18 45lbs
C2) Lying hammer curls
4x16 40lbs
D1) Bodyweight tri ext
4x18 BW
D2) Cable curls
4x18 50lbs
Shoulders
A1) Arnold press
4x16 40lbs
A2) Pitcher lat raise
4x18 30lbs
B1) Cable lat raise
4x20 40lbs
B2) Bent over lat raise
4x20 25lbs
Today was great. I had awesome pump goin on in the chest and back was great. Had to wait forever to get in power cleans so me and Mike took a jog down to the end of the street and back. Power cleans where great till set 8 and 9 then it sucked balls huge ones.
Chest
A1) Db press and flys
4x20 35lbs
A2) Db floor press
4x18 50lbs
B1) Decline db press
4x20 55lbs
B2) Swiss ball pushups
4x16
Back
A1) Half deads
4x16 225lbs
A2) Supine rows
4x18 bodyweight
Power cleans
Set 1 5reps 195lbs
Set 2 3reps 200lbs
Set 3 1rep 205lbs
Set 4 5reps 200lbs
Set 5 3reps 205lbs
Set 6 1rep 210lbs
Set 7 5reps 205lbs
Set 8 3reps 210lbs
Set 9 1rep 215lbs failed
So set 8 I couldnt get the 3rd rep and set 9 I couldnt stand up and kept having to ditch it. I wasnt to happy with this but I will get it next week for sure.
Today was awesome. I went rock climbing, worked on my tan, and got a huge tractor tire. Tomorrow Im goin to do GPP and add tire flipping. Ill do this in the morning then legs and forearms in the evening.
Arms
A1) Lying tri ext
4x18 70lbs
A2) Gironda perfect curls
4x18 50lbs
B1) Kick backs
4x16 55lbs
B2) Drag curls
4x18 60lbs
C1) Elbows out ext
4x20 45lbs
C2) Incline hammer curls
4x20 55lbs
D1) Decline tri ext
4x18 50lbs
D2) BB concentration
4x18 70lbs
Shoulders
A1) Push press
4x16 115lbs
A2) Reverse flys
4x18 30lbs
B1) Cuban press
4x20 20lbs
B2) One arm db press
4x20 45lbs