Dylans journal NEW as of 11/10/07! POSTFOOTBALL!

Sawyer, lets not bs.. thats def. sam or somethings account. i'd appreciate if you just stayed away from my journal..

and for one.. def. not bitching bout the sushi.. was ****in good as ****. (did give me gas for about 3 days ((goin on 4))..

and what are you talkin about?.. im just so used to stayin cut. im not used to building.

AND SAWYER DO YOUR FREAKIN RESEARCH ON GUERILLA CARDIO before puttin it down.

Alright, well Wednsday, it was nice havin' a day off...

ate pretty well.. bought a few supps that I've returned since..

but decided to load with normal Creatine Monohydrate .. then work into the "storm" i bought..

@ around 6, I went for about a 7 mile run.. (two 3.5 mile laps... big park track) at a pretty tough intensity the first lap.. second lap, did a lot of walking.. but felt good to get out in the sun instead of runnin on a treadmill at the gym..

.. only did a little bit of abs. no big deal. just half of what i'd normally do but it didn't bother me.

Real Name Josh Froberg E-mail E-mail AllBrainsNoBrawnDYLAN DO YOUR FREAKIN RESEARCH BEFORE YOU PUT ME DOWN


and how am i putting down the guerilla cardio? just giving you some logical advice. chill

my bad sawyer. he deleted it. i understand it was funny. but talking about something like that, to me, i could compare to a close relative dying.. thats how much it hurts. its not a funny subject seriously.

and guerilla cardio. its debatable wether or not it really sparks metabolism.. but basically is just a short cardio session either way.. but requires good cardiovascular endurance.. which is really helping me improve in.

well today, woke up at like 10.. and did a shortened version of the guerilla cardio.. in 8 min. (2 min jog, 4 min sprints, 2 min jog)
I can really feel the improvement in my lungs from this thing. really.. it works.. the whole "sparks metabolism" seems debatable.. after reading mixed things about that, but i know come camp, my lungs'll be fresher than most...

took a protein shake right after for breakfast, and 7.5g's of creatine mono..
and got to the gym at about 11.. Chest/Tri, w/ the trainer that wanted to work w/ us
Whole workout was pretty much supersetted..
Barbell Bench super setted then w/ dumbell bench..
135x10 45'sx10 , partner went,
135x10 45'sx10, partner went, short rest,
135x8 45'sx10

Incline Peck Flys
25lbsx25, partner went,
25lbsx20,partner went
25lbsx25

Incline Dumbell Bench
40x10,partner
40x10, partner
(last set all supersetted
40x8, 25x10

SkullCrushers w/ pull overs
30 lbs .. 2 skullcrushers then a pull over.. x10

We did a few other tricep workouts.. that really killed... that gotta have a name. but just didn't know at the time..
By the end, told him we'd be interested in picking him up 2 times a month or something (just to make him feel good), and left..

finished w/ 7.5 g's of creatine.. and a protein shake within an hour after we left.. and bam that was it.

have work until 3.30 so gonna try rather hard to get in the gym.

Well, after yesterdays session with the personal trainer.. I realized in order to see results the key is change..
so thats just what I did.. Although, I've only been posting my routine for two weeks now, I've been doing that same routine for almost 4 or 5, or maybe even 6 freaking months.. !!

I didn't want to change up WHAT I was doing, just #/intensity/sets/reps..

Started, with deadlifts.. and after reading an article on how to do them, went as follows

135x10, 3 minutes rest
175x6, 3 minutes rest,
225x1, 1 minute rest
225x1 , after this set, felt a tear or pull in my upper back, but decided to give it one more try and see, (to no avail), 1 minute rest
225x1 , the pain was too intense, so dropped it down, to 175

I knew hte form was terrible, so on leg day going to do both and get them right..

Opposite Incline Rows, 45(and bar)x10, partner goes (and otherwise no rest)
62.5x10
80x8 supersetted w/ 65x8
last set, with SLOW reps, 45x10

Lat Pull Downs, machine w/o free weights..
Behind Head 150x10,3 min rest
Behind head 165x10, 20 second rest, then 150x10 in front of head
180x8 supersetted w/ 165x8 in front of head

finished, with 165x10 in front of head..

After a piss break, 5 minute rest or so, moved onto biceps..

Hammer Dumbell Curls 20'sx15, holding last rep on each arm@ same time

25'sx10, same as last set., tried supersetting w/ 20's for normal curls, but didn't work out too well, got about 3 reps on each arm before dying.

25'sx10, supersetted w/ normal curls w/ 15lb dumbellsx8

after a short rest, did one more set of dumbell curls
20'sx8

Preacher Machine
70lbsx4, partner,
60lbsx6, partner
50x8, partner
40x10, supersetted w/ 50x4

Concentrated Cable Curls, Rt. then Lft.
20lbsx10 Rt. then Lft. Rest
10 short arm wide grip pullups,
supersetted w/ 20lbsx8 Rt then Lft. Rest.
20lbsx10 Rt. then Lft.Rest
5 Rt, then 5 Lft, then 5 rt. and 5 left, in one set.

Had a great pump the entire workout, wonder if thats the creatine, or just the change in workout.. finished off with a mile cooldown,

Pre-7.5 grams creatine mono Post-7.5 grams creatine mono & 2 scoops whey Nitrotech Hardcore..

Nice to know I'm almost done my protein, I think I'm gonna go pick up some On 100% Whey, and give it another go, and try to take it steady. this stuff was terrible (tasting at least)..

That guy really helped us out yesterday, and now know how to plan my workout accordingly... from now on, going to change the reps and sets maybe every 3 weeks.. and see what happens.. because at this point, I'm not really getting sore from what I was doing anymore, and not seeing a change.

btw @ the gym, there was a BF% handheld thinger, it said I was 8.8% bodyfat, as opposed to my originally figured 10-11% body fat.. I konw I didn't get leaner, for a fact, so maybe I was just wrong before?

Oh well, tonight, abs, tomorrow morning, guerilla cardio, and after work tomorrow, shoulders traps.

Did get abs in, but no guerilla cardio.. too tired from work.. But so ready, get this, at 8, gettin' ready to go to the gym yesterday for Shoulders and Traps, and its closed...

A little POed, but at the same time glad I got to give me lower back a little time to "sober up", as it was realllly sore from Deads..

your 15 years old, you bench 185 lbs thats very inpressive! this time next year you will be lifting 230 at least! at your age i gained about 40 pounds onto my bench in a year without any knowledge on how to actually lift.

http://uk.youtube.com/user/franco18grant

NEW VIDEO

DEADLIFTS 420 * 6

[link=http://video.google.co.uk/videoplay?docid=-1529123881923130945]http://video.google.co.uk/videoplay?docid=-15

Thanks grant.. but maybe its just my town.. you should see the kids its breeding.. kids I lift w/, all in my grade are maxing respectively; 235 (weighs 180, tall and jacked), 205 & weighs 165lbs, and a kid my size maxing at like 170.. pretty sick huh?

Alright, well, this morning, slept pretty late.. and got to the gym at about 12.30.. and took my 7.5 g's of creatine mono for the last day of loading about a half hour prior..gulped down a bottle of warm water, and got there..

Went as follows:

Dumbell Press supersetted w/ Militairy Smith Machine Press. 40'sx10 &95x10, 45'sx10&110x8, 50'sx6 & 75x15, 45'sx8 & 95x10

Iso-Lat.Shoulder Press , Normal 100x10, alternating arms 105x10 each, Normal 110x8.

Deltoid Raise Machine supersetted w/ side, 45 degree, and front raises w/ 12lbs (one rep was side, 45, front raise)
50lbsx12 &12lbsx7 ,60x10 &12x5 , 50x10 &12lbsx10, finished w/ 15lbs side 45 front raisex7 reps..

Sit Down Shrugs- 50x20, 50x25, 50x30, 50x25 (holding each for a longgg squeeze)

Dumbell Shrugs-40x15 , 45x10, 40x20, 45x20

Behind the Back Shrugs- 95x10, 75x15, 75x25

Then finished w/ a cooldown mile..
Having trouble feeling it in my traps, doubt they'll be sore, but that first militairy press/shoulder press really killed.. But football tomorrow, two a days so gonna go light on legs.. abs tonight.

Alright, well today started football.. from 7:30 to 12, from there went to lunch. In the morn, first thing took 2.5 g's of creatine mono.. then right before lunch took 2.5 g's of creatine.ate a huuuuge lunch, tons of crap.. stomach was killinnn me, still is.. then went into the weightroom for legs..


Alls I did was try to get form right while doing squats, didn't really wanna be sore for football all this week, so went as follows.. Note*** didn't go until failure, but did push myself.
Squats- 95x12, 125x12, 135x12, 155x10

Incline Leg Press- 110x12, 130x10, 150x10

Leg Ext supersets w/ leg curls- set one-12 reps each; set two-12 reps each; set three- 10 reps of each.
Cant remember exact weights, but added in between every set..

Finished w/ Standing Calf Raises on the curb, one set, but did quick reps as follows..
1 1,2 1,2,3 1,2,3,4, etc... 1,2,...23,24, 25..
Got a huge burn by the end of that.. Finished with another 2.5 g's of creatine, and now taking a nice nap until 4, and back to football.. feels good to get hte lifting out of the way.

had my day off yesterday, and my legs were so sore, and I was so beat after practice, that I just couldn't lift...

If I don't lift tomorrow, because football REALLY taking a toll on my body/eating habits Friday, since its a half day, I'll get chest and tri in...

Also, I mean, tomorrow we lift anyways. every other day we do a circuit lift, which I mean isn't terrible, but also isn't too bad.
Just thought I'd fill everyone in.

Well, pretty darn interesting stuff here.. after not having a circuit, and finally talking my friends into going to the gym, I got there and got a pretty sick workout in..
Although exhausted from hte morning session of football, we got it in.. We didn't have an afternoon session because tomorrow we have a scrimmage, and Sunday we have off.. but back again for 2-a-days on Monday..

Well, started off with bench, maxing..

185x1

But after did something we had heard about before, but never tried called a "German Elevation Workout?"..
Basically, you, and preferably 3 other people, do the same weight on the bench press.. no up, no down in weight.. and you cycle through with no rest, doing at most 10 reps a set, then the next person goes.. you go in a circle until you reach 100 reps..
No forced reps allowed, then don't count..
Partners: Weight:1. Me 2. 185 3. 175 4. 145
Max: 210, 195, 165
We all had maxed prior..
Here are my sets and partners (as close to memory as I can get)..

1. 1. 10 2. 10 3. 10 4. 6 (after the first set, we gave 4. lots of help,everyone else0)
2. 1. 10 2. 10 3. 10 4. 10
3. 1. 10 2. 10 3. 10 4. 9
4. 1. 10 2. 10 3. 10 4. 7
5. 1. 10 2. 9 3. 9 4. 5
6. 1. 10 2. 9 3. 9 4. 3
7. 1. 9 2. 8 3. 8 4. 2
8. 1. 8 2. 8 3. 7 4. 2
9. 1. 8 2. 7 3. 7 4. 1 (I think 4 gave up after this.. ha)
10. 1. 6 2. 6 3. 6
11. 1. 3 2. 6 4. 5
12. 1. 2 2. 4 4. 4
13. 1. 2 2. 3 4. 3
14. 1. 1 2. 3 4. 3
15. 1. 1 4. 2
Pretty close there, but I honestly felt they were lying bout there numbers, because they kept freaking losing count.. and hah sorry guys if I mixed up your numbers.. it was pretty darn close to this.. I knew in the beginning I was KILLLLLIN' it.

After 15 sets of chest, I was on fire. but still did a few more things..

Incline Dumbell Fly
10x25lbs
20x15lbs
10x20 lbs & supersetted w/ 10x15

One-Armed, cable Tri Pull down's, Normal, reverse, then across body.

20 lbs,x 10, x10 ,x10
30 lbs,x10 , x10 ,x10
30 lbs, x10, x10 , x10, supersetted with flat bar pull downs... 70x10 normal, and 70x10 reverse pulldowns

Afterwards spent a good hour cycling in and out of the Sauna, pool, and hottub, and got outta there.
Tomorrow Bis and back after my scrimmage, or before.

ORIGINAL: dylan431

Partners: Weight:1. Me 2. 185 3. 175 4. 145

I am "2", i weigh 172 pounds, not 185. Just to inform lol.  and that workout was crazy, i dont think i cheated. especially cause i won the race. haha ahaha

lol, ehh, 185, 172, close a freaking nough.. but yeah, nice job killin' that.. i think hearing, "you have some endurance Dylan.." over and over got to my head in the end.