GT's Journal

well, you have a VERY strong lower body. and a strong upper body.   maybe one day i will be able to get my legs where yours are

My name is FOX.... and I approve this message.

Thanks man. I have been working pretty hard since the end of my freshman year in HS. I appreciate the recognition.
 
I am sure you will get your leg strength up. Just keep working at it.
I hope I will be able to put up your numbers on bench by the time you put up mine on squat.
 
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

I really wish i could squat and clean like you bro.

18 yo
6'0" 208 lbs.
bulking

Thanks Man. I appreciate it.
 
yesterday's workout
 
morning cardio
20 min. elliptical level 10
2 min cool down
 
abs
 
swiss ball
3x15x16 lbs
 
reverse crunches w/ med. ball inbetween legs
3x15x16 lbs
 
side crunches
2x15xBW
 
leg lifts
3x15xBW

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Chest/Tri
 
flat bench
135x6
180x5
195x5
210x5
225x5
235x5 (spot on last 2 reps)
 
Incline bench
155x5
165x5
175x5
 
Dips
BWx12
BWx12
BWx12

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Power Clean
135x6
195x6
205x5
225x5
245x3
255x3
275x2
 
Hang Clean
165x5
195x5
 
Abs later tonight.
 
Went to the tanning bed for the first time yesterday. Went for 7 min with some bronzing lotion. Got a bit red, but it doesn't hurt at all. It is kinda wierd.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Power clean
135x6
185x6
195x5
225x5
230x3
240x3
 
Hang Clean
135x5
165x5
 
Curls (done with kettle bells)
30x8 (each arm)
30x8 (each arm)
 
barbell curls
45x8
 
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

pm upper body workout
 
chest/tri/abs
 
flat bench
135x8
170x8
195x8
215x6
230x4
245x2
 
Incline
155x6
165x6
175x6
 
Decline flies
25x8
25x8
25x8
 
Dips
BWx12
BWx12
 
Ab workout
 
swiss ball crunches
16x15
16x15
16x15
 
reverse crunches
16x15
16x15
16x15
 
partner med ball rotations (???)
16x15 (both ways)
 
leg throw downs
BWx15
BWx15
BWx15
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Last night
 
Cardio
20 min on elliptical
level 10
avg hrt rate 141 bpm

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

back
 
seated cable rows
50x8
70x8
120x8
150x8
170x8
 
pull ups
BWx6
BWx6
BWx6
 
High Pulley Rows
70x8
95x8
120x8
 
one arm db rows (both arms)
65x8
65x8
65x8
 
abs tonight

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

back squat
--------
warm-up

135x8
225x6
------
250x5
270x5
295x5
315x5
335x5

Front Squat
205x5
205x5
225x5

My right knee has been bugging me for the past few days, but it feels better since I squatted. It is not like it has never bothered me before, so I hope that it will get better soon.  

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Chest/Tri
 
Flat Bench
135x8
185x8
195x8
210x6
225x4
235x3
 
Close Grip
165x6
175x6
185x6
 
Box Push ups
BWx15
BWx10
BWx12
 
Tricep Ext.
45x12
45x12
45x12
 
Dips
BWx12
 
abs when I get home from school or tonight.
 
My knee is feeling better today.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Back
 
seated cable rows
70x8
110x8
120x8
145x8
170x8
 
pull-ups
BWx6
BWx6
BWx6 (last 2 reps assisted)
 
Pull-ups Negatives
BWx8
 
high pulley rows
70x8
110x8
125x8
 
Bent over bb rows
95x8
95x8
95x8

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Chest/legs
 
Flat BB Bench
135x10
170x10
190x8
210x6
225x4
 
Incline bb Bench
160x8
175x5
 
Decline flies (kettlebells)
25x8
25x8
 
Dips (burn-out)
BWx30
 
Squats
135x8
225x8
275x8
315x7
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Yesterday's workout
 
Back/Bi/Abs
 
Don't remember the weights but I will just write down the exercises with the sets and reps.
 
Back
 
Lat Pull Downs (increased weight every time)
3x8
 
Pull Ups (BW)
2x6
1x4
1x2
 
cable rows
3x8
 
hammer strength rows
2x8
 
high hammer strength rows (??? I guess that is what you call it)
2x8
 
(Rememered the weight on these)
 
Bi
 
E-Z bar curls
55x8
65x8
75x6
 
hammer curls
35x8 (each arm)
 
 
Abs
 
Swiss ball situps
20x15
20x15
20x5
 
leg raises on russian chair (straight leg)
BWx10
BWx10
BWx10
 
standing partner twists
20x15 (each way)
 
decline sit ups (alternating twisting to each side while decending)
16x16
16x16

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle