Seo's Log 2009

1/14/09
27 yrs old
5'8"
179 lbs
Arms 15.5"
waist 35"
neck 16.5"
forearm ~12.75" kept gettind different readings
mid thigh 22.5"
calf 14.75 and 14.5
chest 44"
1/18/09 took a shoulder measurement dunno how good i did it though 51"
Current supplements protein and multi
Over the next 12 weeks I am going to be supplementing with additionally Creatine, NOxplode, Stack2, Novedex, Beta alanine, flaxseed oil.
 
End of last summer i hit it pretty hard and went from 162 to 174, then i maintained until right before christmats i gained a good 6 pounds in 2 weeks due to bad eating, instead of cutting I am going to go ahead and put on some more mass and then cut around summer time.
 
My goal is to finally break 200 lbs. the most I ever weighed was after a mass cycle in 2001 i barely hit 190. Since then i have had an ankle injury, a back injury, and most recently nov 2007 when I had a shoudler injury, had it diagnosed as a RTC impingement in april 2008 and began therapy.
 
I have found what will probably work best for me is a 2 on 1 off 2 on 2 off split.
MON- Chest/BI
Tue-legs
Thurs- Back/Tris
Fri- Shoulders
 
I put abs and some other things in probably twice a week as well as do rtc exercises regularyl especially on shoulder day. 
 
In these pics I'm a bit chubby from too much ice cream and junk over christmas, but my diet will mostly be eating roughly 5 meals a day and never let myself get hungry and eat a little more than i feel like I need to. Going to try and replicate what has worked in the past for me.
 
If things go well I will most likely trim up a bit, change my supplements a little, drop some and add M-stack and CLA. I don't need a thermogenic.  Eventually I want to be 185 lbs and under 10% bodyfat, it won't happen this year but that is my ultimate short term goal.  In 6 months I want to look healthy and somewhat trim and have as much muscle mass as possible. In the future I would like enough muscle to hold a bulky 205 ish, and around 12% bodyfat, I think I would look pretty sick with my frame and that weight.

Attached Image(s)

Just some numbers so far this week so I can keep track of my progress a little bit. Bench was fine repping with 185 but i have been using dumbells so i am not used to bench, simply because shoulder recovering.  225 2 times was extremely difficult, third rep right shoulder wasn't taking it.  Incline dumbell presses were easy at 80lbs for 8.  Dips with 70 lbs between my legs was harder than usual only got 7 reps. alternating curls with 55 lb dumbells for 7 reps impressed myself.  Squats below parralel with 225x7x3 was pretty difficult. 

Ok i got my pics compressed, they aren't all that great but oh well.  My training of back and tris at the gym today was great.  Barbell row 225 was able to get 6 reps, weighted chin up reached 40 lbs 7 reps. Wide grip pull downs i went heavy on 4th set, 240lbs got 4 reps.  There was a rowing machine, smith machine maybe anyways arms were independent, had 135 on each side and got 8 reps. I'm kind of think tricep overhead presses are hard on my shoulders so might discontinue them. 8 reps with 110 was easy, seated dips with 135 felt good and press downs at 180 i hit 7, dunno how accurate weight is pully system.
 
Had a great gym day, btw my pics are just me without being pumped or anything.  If anyone has any comments about my training or pics feel free to say whatever you would like.  I'm posting this up here to help me stay on track and do my best.
Oh and i did deadlifts worked up to 265 and struggled to hold onto the bar, after all those rows and pull downs my forearms were pretty shot, I tried hook grip but i was too sweaty and no chalk, did my last set with an alternating grip.

Attached Image(s)

Note to self, don't try standing overhead press with 135 for a while.  I rarely do this exercise but will be including it regularly. I did my rotator cuff exercises then dumbell press 70x8x2 75x8x2 then laterals 30 35 40x10. then was fine with 105 overhead presses but did 2 with 135 lbs and felt like i was going to black out, and my form was bad so i set them down. 

Anyways I threw on some abs leg stretches then did a few sprints so my legs will be used to my weight gains without doing cardio overkill.
I had a bad nights sleep last night, i think it was cause of the thai curry i had last night, and the fact that i ordered it spicy hot, and it burned on the way out this morning.

Today my gym was closed so i went to a new one.  Did my chest and biceps, towards end of chest i wasn't feeling too good for a bit, supplements were getting to me, taking less NOxplode next time think the stimulants were too much. 

Anyways I am trying to bulk and on friday i was like 180.5 and i know its a different scale, but i weighed 176, i might go back to my old gym tomorrow, but if thats the case I need to eat a lot more or something, I thought i was eating like crazy.  I did start NO-xplode, animal stak, and creatine loading phase on saturday.  I wouldn't expect to weight less, i really need to get to my other scale and see what it says. 

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

Hey, not trying to be a D!CK....But shouldn't the title of your journal be Seo's LOg 2009???

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

wow i am so awesome, it's ok i put my date as 1/14/08 at first as well and went back and changed it when i put shoudler measurement up, never noticed the title lol.

Thanks for pointing that out.

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

SEOINAGE


wow i am so awesome, it's ok i put my date as 1/14/08 at first as well and went back and changed it when i put shoudler measurement up, never noticed the title lol.

Thanks for pointing that out.

HaHa...It's kool...I was like 2008???? Huh??? LOL
 
Good journal so far though...keep up the hard work!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Thanks for the encouragement.

So back to my old gym today.  Scale was reading a little over 181, so i am going to disregard what i saw at the other gym.  So far I am on track with my weight gain, i just started my creatine loading phase so I should put on a lot more weight in the next 2 weeks if I hydrate well and eat properly.  I drink water like no other and have been for a couple years.

Today was legs.  Squats with 225 my reps were between 5 and 7 for 4 sets.  I think I am going to keep 225 another week and focus again on the lower portion of the movement make sure I get proper depth. Today I focussed on getting a little hip drive, hardest part is still the bottom by a long shot.  Leg extensions stack 255x8x3. Front squats with hands crossed heel to butt, i was able to work up to 135 without too much difficulty. It was actually a lot easier than usual, this is one of my most dreaded and most loved exercises.

Hamstrings did seated leg curl and instead of SLDL I did an exercise on those bouncy balls my physical therapist tought me.  Its a killer hamstring and lower back stabilizer exercise.  You lie on your back and put one foot on the ball with your leg bent and the other leg extended straight held in the air, and then you use the one leg to raise your butt off the floor till your body is straight.  My back was already getting a hard workout with squats and I want it to get some rest for deadlifts on my back day is another reason i did these instead.

Calves, super horizontal calf raises, seated calf raises. 400x15x4 and 115x12x3
Leg raises 3 sets of 10
abs
Oh and I threw a set of bad girls in there higher reps just to get those muscles a good range of motion and stretch.

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

Well 186 today on the scale taht said i was 176 on monday, zero'd out both times, so did the scale that said i was 181 on tuesday.  I imagine I am retaining a lot of water, been loading on creatine just finished the 5 days yesterday.

I did Back and Tri's today, didn't feel my best but you can read about that in the supplement section.

warmup
Wide chin ups
weight+25lbsx8
+50 lbsx5
+25x8x2

BB rows 185 x 8
205x8x2
225x8

Nuetral grip close grip chins
body weight x8x3 explosive

Machine independent rows
140x8x3

Deadlifts
225x8x3  Back had been sore all week and work last night so I kept it light.

Triceps
Skullcrushers
95x8
105x8
115x8

press downs
3 down from stack weight going up to max stack weight
8x3

Dips with weight and legs on bench
+70x8
+100x8x2

prior to workout did some RTC warm up and after did some inner upper back and rtc exercises. Light weight and high reps.

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

weighed in at 184 at my usual gym.
shoulders
RTC warm up and rear delt exercises with cables. 6 total sets each shoulder 3x2

dumbell presses
70x8
75x8
75x7
75x6

seated lateral raises
30x10x3

SOHP
95x10
115x6
115x6

Shoulder fly's weird exercises hard to explain
20lbsx15

abs

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

Today felt great.  I took pretty much a 1/3 scoop of NO and mixed in some monohydrate and beta alanine, and I didn't get the light headed nausea crap just a nice solid workout, I mihgt not take NO at all anymore.
 
I weighed in at 184, little lower than I hoped for but it's within my goals and progress, will probably eat a little more tomorrow and today if I can.
 
Chest and Biceps
Warm up hand bike and light RTC warm up+ barbell bench warm up with 95lbs
 
Flat BB press
185x8
205x8
225x7  With my gf spotting me
225x6  Significant improcement over the past two weeks
 
Incline DB press
70x8
75x8
80x8
85x7 I don't ever recall doing this much before
 
freehanging dips, bodyweight+
70lbsx8
70lbsx7
70 lbsx5  I am trying to push this weight higher, i usually start first set at 50, hopefully I can get 70 down then start pushing the eight up closer to 100 lbs.
 
stiff arm flies
setting 13 x8
15x8
16x8
 
bicep warmup
Barbell curls
95x8
105x8x2
 
alt curls
40x8
45x8
50x8
 
cables both high setting, dunno name of exercise but puts you in like a front double biceps position
35x8
35x6
30x8
 
I am pretty pleased with my flat bench and incline db results.  I tried to focus my mind after reading that one assignment post, and i did the coleman "light weight" phrase before my hardest sets.

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

Today was another great work out.
Weighed in at 185.
 
Leg day  Next week I am really going to push for 8 reps on the first set, so I can hopefully increase weight
Squats
225x5
225x6
225x8x2
 
leg exten
255x8x3
 
leg press
heavy don't remember weight 3 sets of 8
 
leg curls
150x10
165x10
180x9
 
SLDL
205x12x3
 
super horizontal calf raises
420x12x2
445x10x2
 
seated calf raises no clue on weight
8reps 3 sets
 
Straight leg raises brought legs up as high as i possible could
3 sets of 10-12
some abs
 

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

Measurement Update.
 
Calves 15"
thighs 23.5  might have measured in a slightly different spot, will use this from now on
Waist 35.75"
neck 16.75
forearm 13
arms 16
chest 45.25
 
approx 185 lbs not sure though, might be a little higher find out tomorrow.
going to keep doing measurements every couple weeks or so and maybe some mor epictures as I go so I can view my progress.  I wish I had 18" arms, that would be pretty awesome, mine aren't bigger than ordinary.

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

Today was awesome, I woke up feeling like garbage, unhappy, bad dream and just crappy.  Getting into the gym changed everything.
 
Weighed in at 187.
 
Back/tri's
I decided to do deadlift first so I could go heavy, kind of a bad idea cause I couldn't hold hte bar to save my life on anything else.
 
Deadlift
135x6
225x8
275x6
295x4
315x3  Hopefully I can work my way up to 4 plates
 
Bent over BB rows
205x8x2
225x8x2
 
Wide grip pull downs (grip screwed me here,had to regrip midset on last two after 6 then after 4 reps)
195x8
210x8
235x7
 
isolateral rows(grip didn't mess me up)
125x8
135x8
145x8 that's the weight on each side, hammer strength machine.
 
nuetral grip chins
3 sets of 8
 
triceps
Skull crushers(grip made this hard lol)
105x8
125x8
125x8
 
cable tricep press downs
150x8
160x8
170x8(move starting weight up next week)
 
one arm back hand cable extensions
12.5x12
15x12
17.5x12(usually go heavier but decided to do it a bit different)
 
Had a crazy pump that felt amazing, I love weighing this much, I can't imagine how good it will feel when I break 200 lbs.  I would like to get up to 205 but if I can keep putting on mass I will push it a little more.  I just hope I can keep my diet up to par, if I don't eat enough that usually screws me. Plenty of quality food and creatine are my best friends. well I won't leave out my water, cause I drink the stuff like no other.

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

pretty solid lifts man.  hey, thanks for checkin in on my journal.  ya, the bar knicking the chins and knees really makes me mad.  i'm not going to use that bar anymore.  even doing squats today felt like sand paper on my back, i do lowbar btw. 

looks like your a hardgainer like myself.  i cant seem to stay above 200lbs.  right now i think i'm at 197.  i'm so close.  i'm really trying to get to 220.  lol, gonna take a while im sure. 

keep it up! great work and improvements i've noticed from your first post to now.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Thank's Kub, just keep eating you'll get there. I find that to be one of the hardest parts.  I would love to be 220 one day as well, but that's a long ways out for me. This 3 months stretch I am hoping to gain to atleast over 200, but if I can push it further I will, most likely cutting at the end though, but I might change my mind if I feel like I am still putting on good gains in muscle.
The last time I tried to bulk up the scale was broken and I did too much cardio, and I was afraid of getting more stretch marks, ended up gaining only 10 lbs, still it was a pretty lean gain, but not near as much as I could have accomplished.

Today's Log
Weighed in 186

Shoulder's
RTC warmup 3 exercises 15 reps 2 sets
DB seated presses
70x8
75x8
80x8 !!
80x6 with spotter helping me get it off my shoulders, previous set took it out of me

Cable side laterals
12.5x10
15x9
17.5x8  So much harder than free weights for me

SOHP
115x8
125x6
135x4  last rep was a killer towards the top of the movement, going to start at this weight next time i think.

reverse pec deck(shorter rest)
90x10
105x10x2

DB flies, bent arm flies
20x15

abs

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

OMFG I am never going to the gym this late in the day again.  Had to go down to my dad's  house yesterday and hang out with my brother and make sure he made it to school today.  He's been in and out of DT and work camp and has been doing really good but he still needs help doing the right thing.  By the time I made the long drive back home( I got paid for it luckily) the gym was full of people getting in my way jumping on my equipment when i am getting a drink etc.

So other than that my work out was ok, cept extra time taken for kicking people out of my way, usually I am pretty nice about it but today I was a lot more assertive.

I weighed in at 186, saturday I didn't eat enough and sunday I ate too much to compensate. Hopefully I can get a steady pound or two by the end of the week.

Chest and Biceps

flat DB press(this was tough, back to BB next week, just wanted to give the stabilizer muscles a proper work out.)
100x8,8,6,5

Incline BB press(do this one again in about  a month, DB next week)
155x8
185x6,7,7

Decline DB press, wanted to change it up this week, back to dips next, these hurt my shoulder too much
75x8
80x8x2

pec dec flies
150x10
165x10
180x8
180x7

Biceps
Barbell curls
95x8
105x6
95x7
95x6

Alt curls
45x8
50x8
55x6

Kneeling cable curls
80x10
100x10
110x8

My friend was pressing 110 lbs on DB incline, he's a little lighter and leaner than me, he had a spot but I was still impressed.

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

Saw earlier in the journal heavy SOHP were bothering you, they still bothering you? Wow 110 with DB's on Inclines and lighter than 180? Nice.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Ya he is at his heaviest at 178 lbs. it was nuts watching him.  I was having a problem with 135 lb SOHP at first, but last week I had no problem with it, my form is better and I think I just wasn't used to not having a back rest, but doing ok now.

I haven't done power cleans in a while, have any idea what numbers I should start with and then shoot for in my work out this week?

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

weighed in 187

Legs

squats
225x8
245x5x3

leg extensions
255(stack)x8,10,10

cross grip front squats atg
135x8x4

leg curls
150x12
165x12
180x12

SLDL
205x12x3

Seated super horizontal calf raises
380x15
430x15
455x12x2

seated calf raises altenating with heel raises
3 sets each

leg raises 12x3
abs

My back and hamstrings were really worn out today by the end.

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

Ok so my triceps felt like they were going to explode today.

Weighed in at 188.5, highest so far, but i did have a good amount of liquid this morning. If I can weigh this much again on monday I will be happy and keep pushing it.

Back/Triceps

WG pull ups
BW+25x8
+35x7
+45x5
+50x5

Bent over BB rows
205x8
225x8
245x5x2(really my grip was weak and back sore, so form wasn't as good as it should have been, might not go this high next week)

medium neutral grip pull downs, tilted back
180x8
195x8
210x8

BB close grip tbars(kept on thinking the bar was going to come up and hit me in the balls)
185x8
210x7
185x8

OH tricep extension
100x8
110x8,10
120x8

Bench dips
+90x10
+115x10
+135x10x2

cable tricep pressdowns
160x8
180x8
190x7

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

good stuff, weighed in at 188.

Shoulders

Power Cleans (haven't dones these in forever)
135x5
185x3,2
155x5
165x5 ( i went back down to focus on form and try and get more power and acceleration in it)

DB presses
75x9
80x8
85x8x2(with a spotter)

DB side laterals
35x10
40x8x2

SOHP
95x8
115x6x2 ( Girlfriend was rushing me cause she rode with me to the gym and wanted to go home, so I really didn't get enough rest or able to put much effort into these)

Front laterals DB to reverse pec dec flies

30x10
150
30x8
150
30x10

Ran around the track a few times constantly increasing speed, just getting my legs used to the new weight, so I can run in 2 months.  Probably will do some HIIT next week if I have time and legs are feeling up to it.  All in all a decent work out, still growing and strength is going up, I might start with SOHP next week, so i can push a bit more weight and then go to DB presses, we will see.

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

Dumbbell presses with 85x8? Wow that's crazy, the barbell must really be holding your SOHP back. Do you do track?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Hehe, I am really not much of a runner, I just know the last time I put on a lot of weight fast,(35lbs) i could not run without killer shin splints and my ankles not taking it, I rode a bike around a lot but when I started doing jogging to trim up it took me a good month before I was able to really run at a reasonable speed.  I could sprint like no other, but then the muscles got in my ankles got tired fast, then I sprained my ankle landing on a curb,(football in an asphalt parking lot is a terrible idea)

I think If i start with SOHP next time I should be able to push more weight, I mean afte rdoing cleans, DB presses, and laterals with 40lbs and practically straight arms I was pretty shot.  Even with that said my SOHP isn't near as high as it should be, nor is my power clean anything decent.

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

I haven't done any running in a good 25 lb, haha this track season is gonna suck, I REALLY need to start running.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

You are lucky you know how to lift weights and gain 25 lbs at your age.  I was doing 88 push ups, lots of pull ups and some other crap, but I just couldn't get strong or put on weight at that age. I got one of those old concrete weight sets, didn't have internet back then, or any resources to really learn what to do, and all i had really been taught was the conditioning I did in gymnastics, which isn't meant to get you big, but in great shape for your size, endurance etc. 

I thought you were doing a speed program, or did you not start it yet? That would be fun to do. I used to do these standing againsta  wall jump squats when I was a diver, but the best thing I did aside from squats, is sprinting up stairs, skipping every other or even more.  Short distance though so like one floor, go down slow then rest. take turns with other people in a line and just power up as fast as we could, good times for sure.

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

Well I was meant to start this week, but had like 3 projects due, and wasn't feeling good the last 2 days so I had to skip a couple workouts..Feeling better now though but I still need to catch up on a previous workout today so I am gonna go for a run tomorrow. Yah if it weren't for the internet, and more specifically this site I don't know what I would have done.. You were a diver? That sounds really cool, I have done like a dive team at my pool a couple years ago but I wouldn't call myself a diver, I mean a front/back flip is pretty challenging for me..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I competed in diving my sophmore and junior year of high school.  Didn't have a coach my senior year so I quit doing it, too bad cause that is the year, the top 2 from the previous 4 years were gone and I could have gone a lot farther and got top 4 most likely. it was fun but honestly I was afraid to belly flop or hit the board every day I practiced.

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

So today was pretty decent, although my workouts are running a bit long, going to cut my rest time on some of my heavy lifts a little and drop a little poundage next week and do my 8 reps, wanted to go a bit heavy today cause I want to get my bench over 300 hopefully before I start cutting.  I got anotehr shipment of supplements, i was getting some BCAA's and noticed for 10 bucks more I could get 6 pounds of waxy maize, so I am trying that out too.

Weighed in at 189 barely.  Doing good on the weight gain. 

Chest/Biceps

Flat BB bench press
I think I didn't get a sufficient warmup or i just started too heavy
205x5
215x5
225x5
245x3
275x1 (gf was spotting me and as i slowed down half way up she started to help and I wanted to do it on my own so i drove it up as fast as i could, I really don't think I could have done it on my own)

Incline DB press(good day for this)
80x8
85x8
90x6
95x5

dips body weight +
70x8
100x6
100x4

Cable crossovers about flat
can't remember weight worked up to full stack on its lighter setting, had to lean like a mother to keep the weight from pulling me over.
3 sets of 8

Barbell curls
95x8
105x8x2,7

Alt curls
45x8x3

Chins, close grip palms facing myself( really felt it good and focussed in biceps)
3 sets 8

I still can't get my biceps to grow though, they might be getting some thickness but no peaking, I imagine some cutting would bring them out a bit,  My triceps are killer in comparison. And my left bicep looks much better than my right, all my right side body muscles are slightly shorter and smaller, weird how my left side is bigger but yet my right side is same in strength, only thing on right side that I know is bigger for sure Is my anterior deltoid.  Oh well it doesn't really matter to me, I want to get big and little discrepancies are ok, look at arnold, his two biceps look a lot different.

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