Seo's Log 2009

Damn dude I didn't realize you were that strong!  275 is no joke, you'll hit 300 before you know it.  And those dips are very strong as well, nice workout man.

Weighed in at 188

Legs day

Squats(bicycle warm up, and good stretching, I am a pro stretcher)

135x8
185x8(warmup)
225x8
235x8
245x6
255x6

BB lunges
135x6x3

Front squats
135x8
145x8
155x6 (I dunno why but these are so extremely taxing on my system)

Ball single leg hip raises
3x12 per side

Leg curls
150x12
165x12
180x12
Some adductor and abductor work, ankle strengthening exercises as well in between sets.

Seated super horizontal calf raises
400x15
450x12
500x9,8

heel raises with standing calf raises
35
215x12
30
230x12
25
245x10

leg raises
3x12
abs

Still not ready to squat really heavy, but today It felt really good on form, I was able to get deep and feel comfortable. I don't want to squat heavy and not be able to get down as far as I should.

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

My roomate just gave me his rock climbing chalk bag and some chalk he never even used.  I'm excited to be able to hold the bar, tomorrow going to start off with deadlifts.  My only concern now is those lunges gave me a weird soreness in the center lower glutes.  Hoping it's not sore tomorrow and my lowerback will be ready.

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

I feel like a BEAST today!  Awesome workout, not saying my numbers are impressive or anything but today felt amazing, seriously felt so good and was much stronger than usual.  I had some chalk so I had zero grip problems due to sweaty hands that I normally just wipe off on my shirt.

Weigh in at 190, shocked me I thought I would be much lower as I really didn't eat enough yesterday, so I thought.  Guessing that will dip down some, and fluctuate, but I want to be atleast this weight come monday.

Back/Tris

Deadlift
135x10
225x6 ? if i remember right
275x5   
315x4
365x1
365x0(My back is still tired from tuesday leg workout, I should do these with legs or something or change my split but I really don't want to, I just want my back to be able to handle it. the first set was really hard, second I got to the hard point a few inches off the floor where my back really started taking the weight and I got scared to keep pulling, I should have been able to do it, but honestly I think my brain set me up for failure)  Next time going higher.

Bent over Barbell rows
205x8
225x8
235x8
245x8 felt great, last set form wasn't best on last 2 reps

Nuetral grip chins BW +
50x7
60x5
70x4x2(most I've ever done)

Isolateral rows (weight per side)
135x8
145x8
155x8(reps were both arms same time until last 2 reps alternated)

WG pull ups
8x3 hard i was spent

Triceps
Skull crushers
85x11
105x8
115x8,7

CGBP
135x8,9,12

One arm tricep cable extensions across body palm inward
20x8
22.5x8
25x8, last rep was basically failure

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

Chalky Palms


Damn dude I didn't realize you were that strong!  275 is no joke, you'll hit 300 before you know it.  And those dips are very strong as well, nice workout man.

Hey chalky thanks for the comments, I can't really count the 275 yet, gf helped, but I'm excited to make some progress, and hopefully hit 300 before I know it, wouldn't that be nice.

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

Shoulder's were pretty hammered today, dunno what it was.
Weighed in at 189.25

Shoulder day

SOHP
95x8
135x5
145x3x3(I thought this was easier, 3 was ok per set but no way I could have done 4 for all of them)

DB press
80x5
70x8
80x8,6( got a spotter to help get the weights up, made a huge difference)

DB side laterals
35x10
40x8x2

cable front laterals
12.5x11
15x9
17.5x8

Reverse pec deck
135x8
150x8
165x8

BB Shrugs
225x10(give or take one, bad counting skills)x3

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

strong ass shoulders man!!  thats whats up!

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.

Today was a little different I felt a bit weaker but I kind of figured out why on the different exercises.  Bench really went a bit higher reps, which is what i wanted to do today but didn't rest long at all, but the dips was baffling me, turns out the bar angle is what was messing me up and changing the way i did them, I went to a different gym today mine was closed for president's day. All and all workout was pretty decent, no feeling like king kong today though.

weighed in at 190

Chest

Flat BB
185x8
205x8
215x7
225x5( wish I had moved up to 235 for another set)

Incline DB
80x8
85x8
90x8
95x7

Dips
70x8
85x4
60x8

DB pullovers
60x9
80x9
100x8

Biceps
BB curls
95x8
105x7,6,5

Alt DB curls
45x8
50x8
55x6

high cable curls
30x9
35x8x2

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

Today was a pretty good day.  It is snowing like crazy so I couldn't ride my motorcycle to the gym, sucks cause today was leg day and I had to walk to and from the gym.  It is a pretty steep climb too, and hard on the knees on the way home.

weigh in 190.5 ish wasn't giving a real consistent reading.
Legs, Heavy, for me alteast

Squats
warm up
185x5
225x5
275x5
295x4
315x3

Lunges
135x6x3

Front squats butt to heals
135x5
155x5
175x5
185x4 or 5 can't remember whatever it was it got really hard at the end

leg curls
150x12
180x12
195x12

SLDL
140x12
225x12x3

Super horizontal calf raises
400x15
445x12
490x8
525x10

seated calf raises superset with heal raises
12x3 and 25x3

leg raises straight and high as possible
12x3

abs ball crunches
20,18,15

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

Ok so It has been about a month since I started this bulk and figured some progress pics were in order, will probably do it again in 4 weeks tehn 4 weeks after that.  these were taken last night about 30 minutes after a late dinner.
 
 

Attached Image(s)

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

couple more

Attached Image(s)

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

Ok so I was short on time and went to the gym with kind of a full belly.  Was hard to do deadlifts with my stomache in the way.

weighed in 191.5

Back and tri's
warm up
deadlift
135x8
225x5
275x5
315x3
355x1
385x0
315x3x2( I want to do deads a lot different next week, at teh end of other back exercises and then get my reps up and not go above 315)

BB rows
205x8
225x8
245x6

Nuetral grip chins
bw+50 x 6
70x4
90x2.5( 2 were easy, but third stalled towards the top)

iso rows
135x8x3

wide pull downs
180x8x3
(did some more lower back exercises)

Tri's kept it simple and didn't push too hard
tricep press downs
170x8
180x8
190x8

CGBP
115x8
135x8
155x8

BB skullcrushers
85x8
95x8x2

My back felt great today, I just wish I was deadlifting over 400, I think if I skipped a leg workout one week my butt wouldn't be sore and I could get more, but next week I am just going to give it a higher rep workout 8 and 5 reps mostly, I have a week break coming up soon which might allow me to do some things different.

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

Well, now we know what you look like! I always thought you were a kid..lol

Add me on facebook!

Weigh in 192.

Shoulders
 
warmup rtc exercises etc.

DB shoulder press
70x8
75x8
80x8(no spot)
85x8(spotter showed up otherwise i was going to do 80 again)

DB laterals
35x8
40x8
45x8

SOHP
115x6
135x5
145x3 can't remember if I did 2 sets of this weight or jsut one

Some lying and incline front laterals, with some negatives

DB flies 20lbsx10

DB shrugs
75x20x3

abs

some short HIIT

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

BEAST chest day.  I was on a roll.  Felt so good.

Weigh in 193

warm up and rtc exercises
Chest

BB flat
barx9
135x8
185x5
225x5
265x2
275x1
285x1(PR)
302x1(New PR, decided to count the 1 lb clips) It really wasn't that hard to get up

Incline DB
95x6
100x5
110x3
100x5

Dips weighted
60x8
80x6
100x5

Expolosive clap push ups
3 sets of 12 (I tried to clap behind the back and it hurt so i stuck with claps in front and just tried to push as fast and hard as possible)

Biceps
warm up
BB curls
85x8
95x8
105x6x2

ALt db curls
55x5x3

Cable curls
120x12
140x8
160x7

Next week I am doing dumbell flat press and incline barbell.  Then the following week is my week off.  When I get back from that I am going to push for 315, should be easy, I am debating changing my routine a bit so I have less emphasis on arms but this split is working really well for me.  I dunno I like 4 days of lifting a week even though i sometimes want to go more.

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

Gratz on 302, thats awesome!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


Gratz on 302, thats awesome!

Thanks man

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

Weigh in 193

Legs
warmup

Sumo Squats
135x8
185x8
205x8
225x8(First time doing sumo's freaking hard)

Sumo box
225x4(wtf)
185x8x2(inner thighs are killing by now)

Conventional box
185x8x2(tried to explode up on my box squats but inner thigh didn't like moving fast)

Some standing jumps

HS one leg presses
90x8
100x8
110x8

SLDL
135x10
225x10x3

leg curls
165x12
one leg
90x10
105x10

seated calf raises
400x15
435x12
470x11
505x8
330x9

one leg standing calf raises
3 sets of 15 each side

leg raises
3x12
ball crunches

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

weigh in 193
I would have been heavier but had a sucky night at work last night. Lots of stairs and carrying cases of beer. Not to mention I was serving alcohol and couldn't leave my spot, so I had a shake with me and that is all I had to eat for 7.5 hours.  Plus my back was sore from all of it but I still had a good back day today.

Back/tri's

WG pull ups bw+
25x8
35x7
45x5
55x4

Bent over BB rows
205x8
225x8x3

Medium nuetral grip pulll downs
195x8
210x8
225x8

CG tbar rows with barbell
155x8
205x8,7

Deadlifts
135x5 sumo,5 conventional
225x8 sumo
275x8 conv
275x4 sumo
275x8 conv
275x8 sumo(were fine once I got the hang of them)
did some ball hyperextensions and some other back exercises

Skull crushers
75x11
95x8
105x8x2

CGBP
135x8
145x8
155x8

across body one arm tricep cable push downs
20x11
22.5x9
25x8

Work outs are too long, my schedule is this
mon chest/bi's
tue legs
thurs back/tri's
friday shoulders

I am thinking of changing it to
mon chest/tris
tue legs
thurs shoulders
friday back/bi's

I have arms the way they are now so I can hit them hard and fresh with the most weight but my workouts are too long and I am thinking of just throwing one exercise on the end for each or something on the days they already get hit, will ease my elbow joints a bit.  I dunno it also gives my back another day of rest from squats before I work back.  I might try it next week.

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

Are you a bartender?

Add me on facebook!

rippedchick


Are you a bartender?

I played bartender last night.  Got 39 bucks in tips on top of my hourly rate, rarely do i get to bartend I do cater events though.  Sadly I told someone I would split the tips but didn't quite get the help I expected but split them anyways.

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

weigh in 193.  Did my workout without any preworkout supps, just seeing how my energy is the rest of the day and if it really affects me in the gym, I had a pretty good workout without them.

shoulders
rtc warmup exercises

DB shoulder press
70x8
75x8
80x8
85x8 much easier this time around should be able to bump it up 5 pounds

lateral raises
40x8
40x10
40x9

SOHP
115x8
125x6
135x5

DB twist fly thingies
20x10
25x10x2

abs

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

how tall are you?  you look like you weigh more than 193lbs.  im roughly 200lbs and not as big as you are lol.  i'm 5'10.5"

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.

I'm only 5'8" I got the short genes in my family, I have 5 younger brothers and only 1 of them isn't taller than me yet.

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

Ok so all weekend my shoulders have been sore like no other, and not the deltoid from friday's shoulder exercise, but my RTC.  I have an impingement and agravated it somehow, It was either because the hand bike was taken and couldn't use it on friday or because of doing my RTC exercises improperly and sloppily or else from dancing like an idiot on friday night for 5 hours straight, I'm thinking the latter mostly.
 
I am trying out a little different routine, little less emphasis on arms, and more rest for them to ease some joint soreness and hopefully change things so they can keep growing, overall time in gym will be cut down too, which I think is a good thing at this point.
 
new routine
 
mon - chest/tri
tue - legs
wed off
thurs- shoulders
friday - back/bis
 
Less total sets focussing on the arms but they will still get hit hard as I shift my focus towards them at the end of the workout.
 
Today weigh in at 194, made me happy considering I didn't increase in weight during last week and was a bit too active.
 
Chest/tris
 
DB bench
100x8,7,6,7
 
Incline BB
155x8
175x7
185x9(spotter pushed me)
195x8
 
Dips
bw+50x8
70x8
100x3,4( last week was 5 but today wasn't my best workout with the shoulder and all) 
  
rolling JM press
45x8
50x8
55x8x2( really hammers the tri's and I think weight will go up as I get used to the motion)
 
Clap push ups
10x2
 

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

I sent a message to Travis Bell on a different forum, he lifts at westside barbell and he said they have 3 or 4 different names for that exercise but it is essentially a "rolling" JM press.  He said it is a great exercise for the long head and to start out light so you don't f anything up.

I threw those JMs into my routine today. Just tacked 5 onto each set of tates to burn out. Thanks for the inspiration!

Add me on facebook!

Very nice.  Ya i started with 45's which was still difficult since they were hard to learn, I'm sure next workout if i start light again it will just get better.  Hope you like them ripped. Now I can go back and edit my journal.

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

Chalky Palms


I sent a message to Travis Bell on a different forum, he lifts at westside barbell and he said they have 3 or 4 different names for that exercise but it is essentially a "rolling" JM press.  He said it is a great exercise for the long head and to start out light so you don't f anything up.

Travis is a monster. Seoinage do you do the clap push ups for explosiveness? Sometimes i'll do them, harder than they look.

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 I figured a little explosiveness in my routine wouldn't hurt, I mean I do power cleans on occassion and try to explode on squats once in a while, might as well do something for chest, I think speed bench would work too but I think using bands would be better, jsut don't have any.

What do you think about push presses for explosiveness? like a SOHP but you get started with your legs, but not quite a jerk.

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