RollingStone's Journal

Thursday

Flat Bench
4 x 5 x 225

Flye machine
4 x 8 x 260

chest got alot stronger

Tri DB overhead extension
4 x 8 x 65

Cable Crunch
4 x 8 x 220

Decline bw crunch w broomstick
4 x 4-6   these are hard as hell for me

db lateral raise
25s x 8
30 x 5

machine lateral raise
100 x 8
100 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday

my friend who drove me had to leave early for work so i didnt get much done today

Pull up
8, 8, 8, 6

cable row
155 x 8
145 x 8
155 x 8
155 x 8

Barbell Curl
70 x 7
70 x 7
60 x 8
60 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

im tired of being bloated up and nasty.  Im gonna cut up a little bit.  Maybe a real clean bulk after that but its clean from now on.  Besides i dont even care about being as big as i wanted to be before.  Idk if ill ever do a dirty bulk again...its so disgusting and I feel unhealthy when I do it.  Tha whole point of this sport is health afterall isnt it?

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

yesterday was sweet as hell.  My one friend took me and my best friend up as guests to club4life, a huge complex about 15-20 minutes away.   We went in and my one friend went to lift in their enormous gym while me and my other friend played a couple pick up games of basketball in their basketball court with some other guys.  After that my one friend left for work and we played a game of raquetball and then went swimming for a little bit.  I could probably live in that place.  Its expensive though like over 100 dollars a month.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

Flat Bench
135 x 6
205 x 8
205 x 7
205 x 7
205 x 8

Flye machine
230 x 8
230 x 8
230 x 8
230 x 6

DB shoulder press
60 x 8

arnold press
50 x 5
45 x 7
45 x 8

Tri OH extension
55 x 8
55 x 8
60 x 8
55 x 8

Lateral raise
25s x 8
25 x 6
25 x 6
25 x 6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday

plate loaded row
2 plates each side x 8
8
8
8

pull up
6

cable row
156 x 8
156 x 8
168 x 8
168 x 8

Shrug machine
410 x 8
410 x 8
410 x 8
410 x 8

Barbell Curl
70 x 8
70 x 7
70 x 6
70 x 7

Curl overload
30 x 8
30 x 4
30 x 3

Squat
135 x 5
225 x 2
285 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

Decline Crunch w broomstick
8
8

Decline Crunch w curl bar
2
4

Hanging leg up
8
8
8
8

Cable Crunch
195 x 8
205 x 8
205 x 8
205 x 8

30 minutes cardio

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

Incline Bench
135 x 8
155 x 8
155 x 8
165 x 8
165 x 7

Flye machine
230 x 8
230 x 8
230 x 8
230 x 8

Standing Arnold Press
45s x 6
40 x 6

Standing shoulder Press
45s x 6
45 x 6

DB Tri OH Ext.
65 x 7
65 x 7
65 x 7
65 x 7

machine lateral raise
90 x 8
90 x 8
90 x 8
90 x 8

Squat
135 x 6
225 x 3
275 x 3
285 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

Deadlift
135 x 5
225 x 3
315 x 5

Pullup
8
7
6
6

Cable Row
156 x 8
156 x 8
156 x 8
156 x 8

Hex Bar Shrug
225 x 8
245 x 8
245 x 8
245 x 8

Barbell Curl
70 x 8
70 x 6
70 x 6

Chinup
3
2
6

10 minutes intense cardio

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Sunday

Decline Crunch w/ curl bar
6
3
3
4

Hanging leg ups (from back arm support thing...)
8
8
8

Hanging leg ups (from pullup bar)
8 - much harder


15 minutes HIIT

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

Standing Military Press (First time ive done them and I love them)
105 x 8
115 x 8
115 x 8
115 x 8

Flat Bench
205 x 5
205 x 5
205 x 5
205 x 6

Flye machine
210 x 8
210 x 6
210 x 6
210 x 6

DB Lateral Raise
25s x 8
30 x 5
25 x6
25 x 6

Back Squat
135 x 5
225 x 3
295 x 2-1

sitting calf raise machine
(weight on each side)
plate and 25 x 5
plate and 35 x 5
plate and 35 x 5
2 plates x 5

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday

Deadlift
135 x 3
225 x 3
325 x 3

Pullup
7
widegrip 3
6
6

Cable Row
168 x 8
180 x 6
180 x 6
192 x 6

Hex Bar Shrug
(weight in plates)
230 x 8
230 x 8
230 x 8
230 x 8


25 minutes cardio

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

Standing Military Press
125 x 6
125 x 5
110 x 7
110 x 6
110 x 6
110 x 5

DB OH press
60s x 7
60 x 7
60 x 7
60 x 7

machine lateral raise
100 x 8

DB lateral raise
25s x 8
25 x 7
25 x 7
25 x 7
25 x 7

seated calf raise
(weight on each side)
2 plates x 6
1 plate + 35 x 8
1 plate + 25 x ???
1 plate + 25 x ???
1 plate + 25 x ???

probably about 15 reps on the 25s...

decline crunch w barbell
6
6
6
4

Hanging leg up
8

I took too many fat burner pills because I thought they wouldnt affect me as much because of my higher caffeine tolerance than when i used them last year but towards the end of my workout I started feeling sick and my eyes became bloodshot.  On the way home I couldnt stop shaking and felt really anxious and what not...it sucked.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

damn stimulants!!!

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE


damn stimulants!!!

haha for real.  pitched them soon as i got home.  There werent too many pills left in it anyway but id rather just stick too a small dose of caffeine than all tha **** thats in those pills.  I never wanna feel like that again haha.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday I worked arms and then tried to squat but was weaker than last time so decided to quit and recover for tha weekend.

Saturday and today (sunday) I checked out la fitness with a few of my friends and got a free weekend pass.  Both days I played some basketball and swam laps.  Today I played some raquetball too.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

carb up day

Flat Bench
135 x 5
205 x 5
210 x 5
215 x 5
215 x 5
225 x 4

Incline DB press
60s x 10
70 x 7
70 x 6
70 x 7
70 x 7

Pec Dec flye
180 x 8
190 x 8
190 x 8
190 x 8

Decline Crunch w/ bar
7
5
4
4

Hanging leg up
8
8
8

Side hanging db raise (obliques)
8-8
8-8
8-8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Ive been on tha anabolic diet now for 2 weeks and love what i see.  Without tha water weight i look alot better and on carb up days i look huge and still cut.  I have sustained energy throughout tha day instead of getting tired at certain points after large meals consisting of carbs.  I looooove it.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday

Pullup
8
8
6
6

BO BB row
135 x 8
145 x 7
145 x 7
145 x 7

Cable Row
180 x 8
192 x 8
192 x 7
180 x 8

Seated Calf raise
15ish
15ish
15ish

Leg press machine calf raise
14 plates x 10
14 x 10
14 x 10
14 x 10

Barbell Shrug
225 x 10
245 x 8
275 x 8
275 x 5

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

Seated DB OH press
40 x 8
60 x 8
60 x 8
60 x 8
60 x 8

Standing OH military press
110 x 6
110 x 6
110 x 5
110 x 5

machine shoulder press
1 plate + 35 each side x 5

lateral raise
25s x 8
30 x 7
30 x 7
30 x 7

front raise
25 x 8 each side


20 minutes cardio


I decided since arms and shoulders are my weakest point im gonna work them both tha same day on tha carb up day from now on.  That will be next monday.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday

Squat
135 x 8
225 x 3
225 x 6
295 x 2

Squat press machine
3 plates each side x 8
4 x 8
4 x 8
4 +10 x 8

Calf raise machine
4 plates each side x 8
4 x 8
4 x 8
4 x 8

Hanging oblique raise
45 x 8
45 x 8
45 x 8
45 x 8

excited for carb up on monday

gonna do tha split like this to maximize training for my important body parts

Monday (carb up) arms, shoulders, abs
Tuesday (glycogen leftover) Legs
Wednesday - cardio
Thursday - chest
Friday - back

My legs arent really lagging but im prioritzing them over chest/back because I want to jump higher.  I think ill add some cleans to leg day too.  Deadlifts on Friday.  Hopefully I can handle all of this on this diet.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Its far too easy to not get enough to eat on this diet.  Especially drinking alot of coffee and dipping, I havent been getting enough calories in and I fell to 191 this morning.  Im gonna have to make an effort to eat more.

Today I just went in and worked on power clean and hang clean form and then did 20 minutes of cardio

Im testing out some new supplement called T-max with my friends.  These big guys at our store were ravin about how good it was and how people come in to buy it all tha time and sure theyre probably tryin to sell me stuff but I got plenty of money and im feelin adventurous so Ill just make note of it that im starting it today and well see if i notice anything special.

Im very very very lean atm.  Im gonna guess 7%.  Lots of striations in tha shoulders, some in tha chest.  Lower oblique lines real cut.  Muscles of quads very defined.  Calves lookin really chiseled too.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

the key ingredient in that is tribulus, aka you wont get anything out of it.

Theres alot of not-too-special ingredients in it, but maybe all together theyll help me out a little bit.  Im thinking itll have a very small effect that ill barely notice or wont even be able to attribute to tha supplement from watching myself but im gonna be as unbiased as I can while i review this.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

I have no idea what I did today.  I fried my arms shoulders and abs.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I need to trim up, It's been almost 6 years since I had bodyfat % that low.  Looking good.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx