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

Well, alright, yesterday, had a football scrimmage, so didn't wanna go too hard....

For Back- Opposite Incline Rows- 60x10
80x8, supersetted w/ 55x10
60x10, supersetted w/ 85x10
Lat Pulldowns, back & front-
back-150x10
front- 150x12
back-165x12 supersetted w/ front-165x12
front-180x10 supersetted w/ back 165x10
Light Deadlifts (focusing on lower back contraction)-
135x10
155x10
165x8
185x6
Biceps- Dumbell Hammer Curls- 25lb'sx12
30lb'sx10
30lb'sx10
Cable Flat Bar Curls- 60x10
70x8
70x8 supersetted w/ 40x8 supersetted w/ 20x12
Single Arm, Cable Knee Curls- 30lb'sx12
40lbsx10
40lbsx10

Like every time I do deadlifts, lower back is sore.. going to wait and see how I feel later on.. Bothered that my biceps seem weaker (minus dumbell hammer curls).. It felt weird not doing as much for them, but we'll see if that pays off.. since I know for a fact I had to have been overtraining them..
Did alright in the scrimmage but def. felt some fatigue from going to the gym earlier that day and going in the sauna and stuff, oh well.

Well finally over hte weekend had some time to myself, so the day after shouldres traps, (sunday I think), got ina pretty decent shoulder workout..
Also, got to finish my protein.. need to stop at GNC in a couple weeks and stock back up.

Smith Machine Shoulder Press supersetted w/ Military press

Don't remember exactally how mcuh weight, since it was a few days ago, but knowing hte bar is 10 on a smith, it went ABOUT as follows..

80x10 & 40x7
85x10 & 35x10
95x10 & 25x15
for last set, started w/ military.. 45x8 & 70x15

Shoulder Raises Machine
60x10, 70x10, 70x10, 70x10

DB Shrugs
40x20 reps, 40x15 reps, 40x20 reps

Incline Bench Shrugs
35x15 40x12 40x12

Played a little bit of wallball, and that was it.. So now looking back, it really wasn't that great of a workout, as I remember a lot of breaks.. and not a lot of seriousness..
Still having trouble feeling anything in my traps.. there just NOT being worked!
When I got to my friends, tried six-star whey, and ordered 6x2pound containers.. offered to sell me one, so might take his offer. tastes pretty good. although not nitrotech hardcore, in terms of ingredients, nutritional values, etc.., it really is a "bang for your buck" as they say.

Also, took 3.5 g's preworkout, and 3.5 post of creatine mono. Excited to start stormmmm soon.

When I got here did a few sets of Side, 45 degree, and front, rows/raises.

Well, was thinking about taking a day off again yesterday before legs, since football really doesn't give me much energy, nor time to lift.. but due to rain we were in hte weightroom..

In the beginning, we all do a dumb circuit lift, which is incredibly light, in which nobody puts much intensity into but, me, going first, wanted everyone to step it up, and changed weight accordingly for a constant push.

It's 30 seconds through each machine/lift at the designated weight predetermined (by me) and really only hits the "football" muscles (chest/tri, legs)

Incline Leg Press @ 165x30 seconds (that weight, the coach put on)
Leg Extensions @85x30
Leg Curls @ 75x30
Tri. Rope Pull down@ 42.5@30
Bench CG @ 75@30 (coach put on, couldnt change)

Smith Shoulder Press (yeah, again) @ 30 poundsx30?

I mean, legs wise, in the circuit, after the first 3 felt a little worked. But after, not having much time, did a few more things.

Lunge Steps Left, then Right w/ 45 pounds..
3 sets @ 24 steps total,
1 set @ 30 steps total

Incline Leg press calf raises 110@30 reps x 3 sets

Was going to squat, but didn't have enough time, and I was burningggggggg following my first time incorporating lunges into my routine.

Not used to doing so little, but its better than doing nothing during for two weeks.

Had a nice day off, but have kept on track..

Did chest yesterday.. and no abreviation, but cutting down on sets..

Started w/ bench superset w/ dumbell bench..

135x10 40'sx10

135x10 45'sx10

135x10 50'sx10

145x10 50'sx12

Incline Dumbell Flys

30'sx10 super/s w/ 15'sx15

35'sx10 super/s w/ 15'sx15

35x12 super/s w/ 20'sx12

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

12.5- 10x10x10
20- 10x10x10
20- 10x10x10

CG Press
85x8
 
95x6



Eh, didn't have a  ton of time, and during dumbell flys felt something CRACKKK in my neck.. It was in between practices so I was maddd beat.. but got it in.
The crack in my neck, made it mad stiff for football that day and the next...

My friends bro just purchased NO Explode, so I got all his nice samples, since I haven't got a new protein yet..
Syntha-6? 200 calories 2 grams sat. fat. 6 grams normal fat. 25 g's of protein..
but the thing is, tastes AMAZZZZING.

Well, todays the last day of football.. got one more night practice... but after a huge lunch, and a dump, got in a nice lift... for back at least. Pre morning practice, took another sample of Syntha-6..
 
         Started w/ Deadlifts
 
             135x10
            185x8
            205x8
 
Lat Pulldown Rows?
 
  90x10
 
 110x10
 
 130x10
 
140x10
 
One armed, dumbell flat bench rows
 
 45'sx10 R. then L.
 
 50'sx10 R. then L.
 
 50'sx8 R. then L. superset w/ 35x12 R. then L.
 
Rear Deltoid Fly?
 
 100x10
 
115x10
 
100x12 superset w/ 85x15
 
Preacher Curls
 
70x10
 
75x5 superset w/ 85x5 superset w/ 95x3
 
85x8.5
 
Hammer Curls
 
30'sx10
 
30'sx10
 
35'sx8
 
 After, having to leave, got in a crazy 8's set of 60 pounds, about an hour later..
 
 Then took my only sample of "Cell Mass"? pretty good, but leaves a nasty after taste in the back of your throat...
 
Decided, after hopping on hte scale, and weighing 151 (around, w/ soaked shoes  (from football)) pounds.. going to cut after this lifting cycle...
 
 I'm going to look back later and tell you how much I've gained in body parts, and figure out my BF% again.. etc... Probably going to cut to about 140, and start doing abs again. I stopped about 3 weeks ago, with this cycle.. Hopefully I'll be ripped after a couple months into school.
 
 New pics too soon.
 

well, had a scrimmage last night, so didnt wanna lift too hard yesterday... shocked i've kept up almost religiously with this thing..

Smith Machine Shoulder Press superset w/ Military Press

80x10 - 35'sx6 (bad set, had no spot help me get the last reps w/ the mil.)
70x12 - 35'sx10
75x10 - 35'sx8
90x6 - 35'sx8

Shoulder Raise Machine

60x10
70x10
70x10

Flat Bench Sit Down Shrugs

35'sx10 slow, and 10 fast, holding hte last

40'sx repeat.

40'sx repeat.

Actually felt it in my traps, and kind of a little sore.
Afterwards did 3 sets of leg lifts, alternating full extension/ curled legs for 30 reps.
Hit the sauna up after and stretched to get ready for the game, where I didn't do bad..
I start at corner and wideout for the Soph team (we were JV for the scrimmage tho). and missed a kid on a sweep around the outside, dove for his foot, but luckily my SS helped me out.. had a few nice crack blocks, sending kids on there arses, and a nice swat on one flat pass, and after nailed him.

Well, was my last day of bulking.. enjoyed it. lots.. got a lift in, in the morning..

LONGGG rests though, but I feel like I got a substantial amount of legwork in.. and w/ a solid change in my workout now for legs, i'm finally satisfied w/ it.

Barbell Squats- 145x10
185x8
205x8
215x8 , came pretty darn close to falling a few times, failed reps even w/ a spot...

Dumbell Lunges- 45'sx10 R. & 10 L.
45'sx 12 R. & 12 L.
50x 10 R & 10 L.
50x8 R & 8 L. superset w/ 35x15 R. & 15 L.

Standing Calf Raise Machine-
105x10 slow, 10 fast
120x repeat
135x repeat superset w/ 70x 20 fast

Leg Extension & Leg Curl Superset

Leg Ext.x10 superset w/ Leg C.x10
x3

Cutting today, felt nice.. had my first night of drinking since my little incident down the shore (check out of bounds for that story).. and glad I did.. set me up this morning for success.. wasn't hungry @ all really, and was able to complete 5-7 small meals of closer to 200(-300 calories) calories.. Only drank water, and since it was my off day in the cycle it worked out just great.. Didn't figure out my BF% but I know it's def. at least a couple percent higher..
 
      Tell me what you think.
 
http://www.picoodle.com/view.php?img=/9/8/26/f_IMG00961m_0f97871.jpg&srv=img38

http://www.picoodle.com/view.php?img=/9/8/26/f_IMG00981m_ef9cca5.jpg&srv=img38

http://www.picoodle.com/view.php?img=/9/8/26/f_IMG00991m_30ab404.jpg&srv=img38

http://www.picoodle.com/view.php?img=/9/8/26/f_IMG01002m_435032e.jpg&srv=img38

Updated stats too.. Maybe I measured differently this time? I'm not sure, but my neck increased 2 inches? Surely a sign of a good deal of fat gain, considering what lift increases neck width?
 
 With working my legs, I saw a whole inch to an inch and a half gain in my calves... Also an inch gain in my waist, which was to be expected..

Alright, day two of cutting.. and will tell you what I ate, and my chest/tri lift, which took a turn old school (back to my younger days of lifting,pssh)..
 
      In la manana, opened up with a 2 egg beater omelet, w/ 2 tablespoons of ketchup(my favorite food), a slice of 15 grain bread toast w/ spray butter @ a single fried (w/ no calorie spray) banana (w/ splenda)..
                 Equals up to about, 300 calories & 2.5 grams of fat & 15 g's of protein...
 
     Got to the gym, did an old chest/tri workout w/ LONGGGGGG breaks, like the olden days..
         
            Barbell Bench-  140x12, 145x10, 155x8, 140x10
 
            Incline Barbell Bench- 115x10, 125x8, 135x6, 100x15
 
            Dumbell Decline Bench (something new, barbell decline taken)- 40'sx12, 50'sx10
 
                     then, supersetted a set of 40's dumbells on flat bench x8 w/ a set of dumbell decline x8
 
            Incline Peck Fly Machine- 110x10, 120x10, 120x8
 
           Tri-Rope Pulldown superset w/ flat bar reverse pulldown- 45x10 & 40x10, 50x8 & 50x7, 45x9 & 40x9
 
         One-Armed, cable Tri Pull down's, Normal, reverse, then across body.

20lbsx 10x10x10 x 3 sets
 
              SkullCrushers w/ dropdowns
 
        40lbsx10 w/ 25 drop downs
        50lbsx10 w/ 15 drop downs
 
      Then, did abs, which was just my ab routine from that On Demand one I used to do just on my own..  and then ran 20 minutes on "Cardio" setting on the eliptical.. a lot harder than I thought, specially compared to running..
 
         After lifting, since wasn't going home, bought an Isopure (4 freakin bucks!), but a nice squeeze at 160 calories for 40 grams of whey protein isolate!!, I drank half, then at wawa (across the street) bought a Met Rx bar, at 320 calories (8 grams of saturated fat :/) and 32 grams of protein.
 
                   So, 400 calories  &  52 grams of protein  &  12 grams of fat.. eh, kinda filled me..
 
       Had football @ 4 oclock, so on the way there ate a Reduced Fat string cheese @ 70 calories, and 8 grams of protein.. 2.5 grams of sat. fat., left hte isopure @ my friends, told him to bring it to practice, the shmuck forgot :/ I needed it bad,
 
                          70 calories   &   8 grams of protein   &   4 grams of fat.
 
 At practice, was dead because the lack of food, I had that food at the gym around 2 oclock, and just wasnt enough to hold me over..
 
           After practice, got hte isopure, and sicne dead from practice had a single cup of gatoradeCOUGHsugarwaterCOUGH (hadn't drank anything accept water, and the isopure in the last two days), and when I got home had a slice of the 15 grain bread w/ spray butter.
 
            250 calories     &      22 grams of protein       &        2.5 grams of fat
 
 Then, like a couple hours later, went out to eat to applebees, but ordered off the weight watchers menu... just to get the nutritional facts..
                     Had, Onion Soup au Gratin @ 140 calories & 4 grams of fat.. guessing around 4 grams of protein in the reduced fat cheese, ( a complete guess).. & a Southwestern Style Salad, with 330 calories & w/ a little bit of grilled chicken and reduced fat cheese, I'd guess anywhere between 10-30 grams of protein.. and couldn't help myself.. just so hungry.. ate about 2 of my friends chicken fingers he didn't want, but hey didn't make me feel TOO bad..
 
                           So I'm guessing like 650 calories      &       25-45 grams of protein..    & like 20 grams of fat.
 
       So on the day, my totals are:
                             1,670 calories     &        122-142 grams of protein(not even bodyweightx1)    &  40.5 grams of fat?

Looking good on the pictures bro getting a solid base going there.   Can't wait to see what the next 3 months will bring!  Keep track of the weight you gain every other week or so.   Got to keep bulking!  Good luck!

Alright, well with football practices and all everynight, had to take the other day off (the 28th?).. On Tuesday after lifting, and gettin' out on the field I was just absolutely dead.. and w/ dieting. it killed me.. So got in the gym 'round 12... and was really trying to focus on the "less is more.." mentality, specially since it was back and biceps...
 Took my last dose of creatine mono (start Storm tomorrow I guess).. pre and post.. went as follows..
                            Wide Grip Pull-Ups
                            4 setsx 8 reps
      By the last two sets, couldn't go all the way up on the last couple reps, but for the most part took rather short rests..
 
                            Barbell Deadlifts
 
                           135lbsx10
                           185lbsx8
                            205lbsx8
                            225lbsx8
 
              By the end of these, I'm always huffing and puffing I noticed.. Maybe I'm holding my breath, but I doubt it. these always kill me, although when your doing enough wait to rep, I always feel I could do a few more if I had to.
 
                       Incline Lay Down Rows
 
                        70lbsx10
 
                        80lbsx10
 
                        85x8
 
                        87.5x8
 
                 Barbell Curls
 
             50x10
 
             60x8
 
             60x6
 
                    Really struggled w/ the last couple reps on the last two sets.. Just not up to par w/ 60's yet, but seem to be golden w/ 50.
 
                 Preacher Machine Curls
 
               55x8
 
               45x10
 
               35x13
 
                  Put a 25, and 3 tens on there, and took one 10 off following each set.
 
             Cable Concentration Curls Rt. then Lft.
 
              20lbsx10 rt & 10 lft.
 
              30lbsx10 rt & 10 lft.
 
              30lbsx8 rt & 8 lft. superset w/ 20lbsx5 rt. & 5 lft.
 
       Went upstairs did my ab routine, and rode 20 minutes of "random" on the bike.. Being mainly a "runner" when it came to cardio, trying new things really does suck. People say "it makes it less boring" but my god, you don't prepare for hte eliptical or the bike by running.
                           

alright, shoulders and traps day came and went, yesterday.. before that had a two day break..
 
 Dont remember the weights, but just for a few things, remember what I did..
 
 
       Sitdown Dumbell Shoulder Press
 
     45'sx10
 
     50'sx8
 
    50'sx6
 
    45'sx8 superset w/ 35'sx10
 
Standing Military Press (no clean)
 
 75x8 (it felt harder then it looked)
 
80x6
 
80x5
 
85x5 (somehow got them up, musta leaned a lot or something)
 
Following this, attempted to try something from ABCbodybuilding.com, like a cable cross rear deltoid raise.. just didn't feel right and, even the lowest weight, was too muchhh.. I just don't think those cables were meant for that excercize..
 
 So instead, went over to ...       Deltoid Raise Machine
 
                                 60x12
                               70x10
                               70x10
                                80x10
 
                     Then, just because felt like I hadn't done enough, went over to
 Rear Deltoid Flys
 
90x12
 
105x10
 
120x8
 
Sitdown Bench Dumbell Shrugs
 
40'sx10 slow & 10 fast, holding hte last rep..
 
45'sx repeat 1st
 
45'sx repeat 1st
 
45'sxrepeat 1st..
 
 Then, did my abs routine.. and ran on the treadmill for 3 miles.. it killllled my knees, but ehh, was worth it.
 
and that was itt.

Alright, well had time to post my shoulders workout from two days ago, but now, my legs workout from yesterday.. Def. an increase in weight, and felt like in form...although didn't have a spot..
 
Barbell Squats
 
(warmup) 135x10
 
185x10
 
225x10
 
245x8 (w/ almost a NASTY failed rep, coulda gotten hurt pretty bad)
 
Went into the raquetball courts, and did lunges...
 
50's- from corner to corner (hypotenuse of the square room).
 
50's- from wall to wall to wall.. (hard to explain, just farther)
 
55's-from corner to corner, but couldn't get knee down, so took longer break and did..
 
55's from wall to wall
 
Hack Squat
 
180x10 (easy)
 
240x10
 
260x10
 
Calf Raises
 
105x15 slow, 10 fast, holding the last rep
120xrepeat
135xrepeat
150xrepeat
 
Then, superset Leg Extensions and Leg Curls
 
LE          LC
(forget weights)
10         10
10         10
10         10
 ,pretty much no rest in between the two, even after doing both..
 
Angled Leg Press, here is where I saw the biggest jump.. if you've read my journal previously I would do this before a lot of the other excercizes, and never tried 3 plates on each side..
 
230x10 (pretty easy)
 
270x10
 
290x10
 
 
Then ran outta the gym... Although it was a Sunday, I guess it was a lot of guys "legs day" because, I had to go WAY outtta order than I woulda. Leg Press last? I guess it helped me rest a little bit before by doing LC and LE, but still, woulda liked to have gotten that over with earlier.
 
 
 

Took so many days off this week, that instead of taking a break in between legs and chest/tri, got it in...
 
    Barbell Bench
(attempted max)
 135x4
195x.5
 
145x10
superset w/ 25 pushups
155x8
w/20 pushups
165x6
w/12 pushups
140x10 
w/ 15 pushups
 Freakin' killed.
 
Incline Barbell Bench superset w/ 35 lb dumbells
115x10 & 35'sx12
125x8 & 35'sx10
135x6 & 35'sx10
120x9.5 & 35'sx8
 
Cable Crossover (never did before)
No weights on this.. but by numbers.
 
Setting 5x10
 
Setting 6x10
 
Setting 6 x10
 superset w/ Setting 3x15
 
Started losing form at the end of a couple of the sets, but overall managed to maintain it.
 
CG Bench Press
 
75x10
 
80x10
 
85x8
 
80x10
 
One-Armed, cable Tri Pull down's, Normal, reverse, then across body.

20- 10x10x10
30- 10x10x10
30- 10x10x10
 
Ran on the treadmill for like 5 minutes, until my dad came.. and about to do abs now.. although its pretty darn late.