The Dawg's Log

6/08
1700 hrs
 
5 min elipticle warm up
 
Squats - Today I felt the need to attempt 300 lbs. I forgot to bring my belt. It went like this:
135x10
205x8
225x6
300x2 (PR)- Didn't go as low as I wanted on the first try. Did another rep, still scared of going to low. Parallel was it. With some work I should be able to get to ATG or near.
 
DB Bench Press   
45x10
60x10
60x10
65x10   
  
DB Shrugs
70x10
70x10 
70x10 
   
Tricep Cable Pulldowns
200x10
200x10
200x10 
 
Pullups
10
10 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

IMPRESSIVE YOUNG STRONG DAWG..WAY TO GO GOOD LUCK WITH THE WORKOUTS...

DONT BLAME THE PITBULL TRAIN THE PITBULL .BAN THE DEED NOT THE BREED.... OH YES MY GRAMR AND SPELNG SUCK AZZ...I KNOW.. THERE ARE NO BAD DOGS.JUST BAD OWNERS...

Thanks BIGPOPPAPIT. It has taken me years to get back to 300 lbs in a squat. I'm feeling pretty good tonight.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

06/10
0920
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
150x10
160x10
165x10
170x10  
 
DB Incline Bench
65x10
65x10
65x10
65x10 

Close Grip Cable Pulldowns
170x10
170x10
170x9  
 
Curl Bar Curls 
100x10 (PR for sets of 10)
100x10
100x6
 
Totally exhausted after doing curls. Its amazing to me how much oxygen the muscles need at these weights. To tired to do ab work. Called it a day. 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/12
0815 hours
 
5 min elipticle warm-up
 
Decline bench
135x10 warm-up
240x10
240x10
245x10 
Back when numb after doing these. Slowed down on the rest of the workout.  
 
CG cable Rows
190x10
170x10
170x10
 
OH DB Press
40x10
40x10
40x10 
 
Skullcrushers
70x10
70x10
These did not bother my back. They felt good so I moved up in weight.
80x10   
   
  

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/16
0910
 
5 MIN ELIPTICLE
 
 
Squats - Went light and deep.
95x10
135x10
135x10
135x10 
 
DB Bench Press 
50x10 
70x10
70x10
70x10   
  
DB Shrugs
75x10
75x10 
75x10 
   
Tricep Cable Pulldowns
200x10
200x10
200x10  
 
Pullups
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

06/18
0905
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
150x10
180x10
180x10
180x10  
 
DB Incline Bench
65x10
65x10
65x8 -Tired out early, only did 3 sets. Feeling burnt out today


Close Grip Cable Pulldowns
170x10
170x10
170x10  
 
Curl Bar Curls 
100x10
100x10
100x8
 
Ab Cable Pulldown
200x10
200x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Saturday 6/20
0915 hours
 
5 min elipticle warm-up
 
Decline bench
135x10 warm-up
225x10
225x10
225x10  
 
CG cable Rows
170x10
170x10
170x10
 
OH DB Press
50x10
50x10
50x10 
 
Skullcrushers
80x10
80x10 
80x10
   

Had 7 people with me in the Gym today. I was running around teaching proper form in between my workouts. I'm building quite the following.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/23
0815 
 
5 Min Elipticle
 
Squats - Went light and deep.
135x10
135x10
135x10 
 
DB Bench Press  
70x10
70x10
70x10   
  
DB Shrugs
80x10
80x10 
80x10 
   
Tricep Cable Pulldowns
200x10
200x10
200x10  
 
Pullups
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

06/25
0915
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
160x10
205x10
205x7
190x10  
 
DB Incline Bench
65x10
65x10
65x10

Close Grip Cable Pulldowns
170x10
170x10
170x10  
 
Curl Bar Curls 
100x10 - Struggled with this weight today
70x10
90x10 
 
Ab Cable Pulldown
200x10
200x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/27
0910 hours
 
5 min elipticle warm-up
 
Decline bench
135x10 warm-up
235x10
245x10
250x10  
 
CG cable Rows
170x10
170x10
170x10
 
OH DB Press
50x10
50x10
50x10 
 
Skullcrushers
90x10
80x10 
80x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/30
0905 
 
5 Min Elipticle
 
Squats - Went light and deep. Kept feet closer and knees pointed straight forward. Usually I do more of a Sumo style.
135x10
145x10
155x10 
 
DB Bench Press  
75x10
75x10
75x10   
  
DB Shrugs
80x10
80x10 
80x10 
   
Tricep Cable Pulldowns
200x10
200x10
200x10  
 
Pullups
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

7/03 0010 hours
 
Called my partner for the morning workout (7/02) but, he had a business meeting he had to be at. So I got some extra rest and went alone after work.
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
165x10
205x10
205x10

 
DB Incline Bench
65x10
65x10
65x10

Close Grip Cable Pulldowns
170x10
170x10
170x10  
 
Curl Bar Curls 
90x10 
90x8
90x9  
 
Ab Cable Pulldown
200x10
200x10
 
Really not motivated coming in at this hour anymore. Must have gotten use to the morning workouts, and it shows.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

  I've blown off my last two workouts. I'm really fatigued. Have been sleeping the last 3 days away. I probably need to take a week off as I have been going hard since April. Diet is off and on the past couple of weeks.
  Did a Bar-B-Q on the fourth. Had some Sirloin turned into Burgers. Really good stuff. I'm sure the potato salad did me no good. Yes, I have a piece of cake for the fourth also....I'm a bad man!
  I'll get my tired self back in there on Thursday. Got to get pictures up this weekend so everyone can see my improvements. I did measure my biceps on Monday. My left has caught back up to my right in size. Nice to see that work pay off. More to come...

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Sunglasses do a good job for me. Maybe at Halloween time I could do a monster mask pic...LOL

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Trucker hat! Did I say that?  LOL

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Ok, Ms Shady Trucker, get those pics up

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

7/09
0900 hrs

5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
135x10
165x10
180x10
180x10

 
DB Incline Bench
50x10 
75x10
75x10
75x10

Close Grip Cable Pulldowns
180x10
170x10
170x8   
 
Curl Bar Curls 
90x10 
90x10
90x9  
 
Ab Cable Pulldown
200x10
200x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Took new Measurements today here is a comparison:
 
4/26-                                                               7/11
  
Neck- 18.5                                        Neck - 19.0
Biceps- Rt- 18.25                         Bicep - Rt 18.5
            Lt- 17.5                                        lt  18.25
Forearms- 14.5                           Forearms - 14.75
Chest- 52.25                                   Chest -  53.0
Back- 53.75                                        Back - 54.25
Hips- 49                                              Hips - 46.75
Waist- 47.25                                     waist - 44.5                     
Thighs- Rt&Lt- 29.25                Thighs Rt&Lt- 29.75
Calves- Rt&Lt- 18.5                  Calves Rt&Lt - 19.0
 
Making good progress, pics shortly (see new avatar)

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Sorry I haven't read up lately, you are cutting I take it? What's the scales reading now?

''If one is after quick results one never learns an art.''

Erich Fromm

AdamScott


Sorry I haven't read up lately, you are cutting I take it? What's the scales reading now?

Actually Im bulking with a fat cut (if that makes sense). I started at 280lbs, currently at 292lbs and drop 2 pant sizes.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

7/12
0905 hrs
 
5 min elipticle warm-up
 
Decline bench
135x10 warm-up
285x6 - oops didn't watch which weight was what, put to much on
275x10
275x10  
 
CG cable Rows
180x10
190x10
190x10
 
OH DB Press
45x10
55x10
55x10 
 
Skullcrushers
80x10
80x10 
80x10
 
Seated Leg Press
270x10
270x10
270x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Jane


nice pic with shades!

Thanks Ms. Jane. Its my Thug look. I was going to get some full body shots and compare it with my April pics, but the batteries died after the mirror shot. So I'm off to the store............

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

7/14
0900

5 Min Elipticle
 
Squats - trying to keep up with Ms. Jane
135x10
185x10
205x10 
 
DB Bench Press  
75x10
75x10
75x10   
  
DB Shrugs
85x10
85x10 
85x10 
   
Tricep Cable Pulldowns
200x10
200x10
200x10  
 
Pullups
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Jane


do box squats...those will kill your a$$ fo real!!!

This week was the first time I did box...I dropped the bar the first rep..my buddy caught from behind tho--haha

they really worked my hips, depth, and speed on the way up.
i am hurting today!!

your pullups are impressive...i have yet to do those i dont think I can

Thanks for the Reply Ms. Jane. I would love to do Box Squats. I'm really gun shy to doing the whole Squat move. My hyniated disc could jump out and stop me completely for months. So, I'm building slowly. I will get to them, just need to get my base really built.
 
Pullups leave my back and arms so tight when I'm done I couldn't eat with a spoon if I had to. I'm going to switch up to dips in the future as I don't do them yet and should.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

07/16
0910 hrs
 
5 min elipticle warm-up 
  
DB Incline Bench
50x10 
65x10
65x10
65x10
 
DB Rows
55x10
55x10
55x10

Close Grip Cable Pulldowns
180x10
180x10
170x10  
 
Curl Bar Curls 
90x10 
90x10
90x10 
 
Ab Cable Pulldown
200x10
200x10 
 
I skipped Calf raises today. Tomorrow I'm going to a Gym that my friend opened up about an hour and a half North of me. I will spend the morning attacking nothing but legs with his equipment. So, Saturdays workout will be another upper body day...this week only. If my friend Gym was closer it would be a sweet deal.......Free!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

9/17
 
5 min stair stepper warmup
 
Stopped by my friends new Gym today. He has at least 2 of the same machines to workout on, no waiting. Skipped squats as I did them earlier this week and don't want to over task my back.
 
Leg Press
180x10
180x10
205x10
205x10
205x10
225x10
225x10
225x10
270x10
270x10
340x10
 
Seated calf raises
160x10
160x10
180x10
 
leg extensions
175x10
175x10
175x10
180x10
180x10
180x10
190x10
190x10
190x10
 
leg curls
150x10
155x10
155x10
170x10
170x10
170x10
170x10
190x10
190x10
 
Legs feel like putty. Glad the Truck has cruise control.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

With that much volume I am surprised you are walking.  I used to do more volume and my gym was up some stairs, getting down was quite the task.

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

SEOINAGE


With that much volume I am surprised you are walking.  I used to do more volume and my gym was up some stairs, getting down was quite the task.

I hear ya! Not to bad today yet. I think tomorrow when the wife wants to go out shopping, I'll be walking like a turtle...LOL

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

7/18
0900 hrs
 
5 min elipticle warm-up
 
Decline bench
135x10 warm-up
275x8
270x9
270x9
Dropped down in these today. I am beat from Yesterdays long workout  
 
CG cable Rows
170x10
180x10
180x10
 
OH DB Press
55x10
55x10
55x10 
 
Skullcrushers
80x10
80x10 
80x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs