The Dawg's Log

sad it took me 3 years to get that "pretty sad" but you rarely find the lat pulldown machines like this im pretty sure they dont but who knows

Date: 7/30
Time: 1030 hrs
weight: 285 lbs
 
 5 minute warm up on eliptical machine

Standing OH Press                   35x12x3
Side Raises                            20lbs two times ******
 
Something popped, middle back got tight and it became hard to get a breath. Stopped what i was doing and got on the back extension machine to stretch out. helped a little. So i continued:


curl bar curls                            50x12x3
Shrugs                                    95x12x2, 95x6 *****
 
Back tightened up, had to stop

Ab cable crunch……………..…160x12x3
 
Did not do deadlifts, don't want to make thing worse
 
Before workout: H-drol, creatine and 2 BCAA pills
After workout: BCAA, 3 Bananas (maybe extras will help) and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: H-DROL, Animal Pak

 
Hopefully a day off will get me back to normal. going to see my Chyir...cyro...chirop......back adjuster guy tommorow also. Go figure all the heavy lifting the last couple of months has not bothered me, grab 20lbs and WHAM! Getting old is a pain.
 
 
 




 

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

Date: 8/01
Time: 1445 hrs
weight: 287 lbs


Squats                                  95x12x3
45 Deg. Leg Press                   180x12 and 230x12x2
seated Calf Raises                   90x12 and 135x12x2
Leg extensions                       120x12 and 130x12x2
Leg Curl                                150x12x2
Ab cable crunch                     160x12x3


Before workout: H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: H-DROL, Animal Pak

 
This is the end of the first week of change. My body always reacts to changes in an unfavorable way. It should pull its self together by next week. Weight is going up. I need to get off my duff and do more cardio. I HATE Cardio. 6 weeks before the DBB summer Comp is done

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

How is your back?

Add me on facebook!

I stretched yesterday and it just felt like a back pump kind of feeling. Today it was nothing. I did my cardio warm up and stretched good before I did my squats. It bothered me a slight bit toward the end of my workout. Again, felt like a back pump...just tightened up. I need a good message, ya that will do it. Seems like a good excuse to get one??

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

ORIGINAL: Wetdawg

I stretched yesterday and it just felt like a back pump kind of feeling. Today it was nothing. I did my cardio warm up and stretched good before I did my squats. It bothered me a slight bit toward the end of my workout. Again, felt like a back pump...just tightened up. I need a good message, ya that will do it. Seems like a good excuse to get one??

 
Slap a banana in your protein shake ( literally....HaHa) It'll take care of those back pumps!

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

You know it! I'm eating so many I want to put A Bannana tree in the back yard to save money. I never had a BP hit me so high on the back before. It is possible my back tried to shift on me again (I get a crazy S shape with mega pain from time to time) But my muscles held thier own this time due to my workouts. So I'm actually doing pretty good. I'm happy.

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

Mine are usually low in the back (the small of the back) but I've noticed that they have gotten a little higher over time....But the bananas seem to help tremendously.

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

Get a massage. I have an awesome massage therapist. He studies up extra on trigger points and sports massage just for me.

Add me on facebook!

ORIGINAL: Yet

 You're doing 160 on tricep pulldowns?  Jesus christ.

Really? Mine goes up to 200 and I'm doing it 7 times. It's a single cable pulley.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

Date: 8/04
Time: 1100 hrs
weight: 290 lbs
 
5 min elipticle

Flat Bench                     135x12x3

Incline Bench                 125x12x2, 135x10

DB Rows                         40x12x2 and 45x10

TRI Cable pull downs       160x12x3

Ab cable crunch             170x12x3

Pull-ups                           10x2


Before workout: Superpump 250, H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak


Weight is going up. 200-300 less calories daily. Started cardio on none workout days. Hopefully weight settles and starts coming down.

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

Date: 8/06
Time: 1100 hrs
weight: 291 lbs

5 minute warm up on eliptical machine

Seated OH Press                     35x12x3

I dropped Side raises for now, maybe next week I can start them again

Curl bar curls                           60x12x3

Shrugs                                   100x12x3

Ab cable crunch                      170x12x3   (Partner thinks I should do more weight)


Before workout: H-drol, creatine and 2 BCAA pills
After workout: BCAA,  Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: H-DROL, Animal Pak

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

Thursday got a message for one hour. The poor lady busted a sweat trying to get my Lats and Traps to relax. Felt pretty good afterwards. Then my Chiropractor gave me another adjustment. My rear (back) ribcage on the right has been pushing forward and the right side of my neck has been working overtime to compensate. After snapping and popping, I should be good for another 2 weeks. When I was 320+ lbs I had pain just like I do now, Only thing was my spine would move out of shape. Now my muscles hold it together. So, I can be fat and suffer or keep working out with pain from time to time. I'm not stopping my workout, short of going to the Hospital. This is my only chance to change and make life more managable for my older years that are just around the corner. I'm not getting any younger.

Friday skipped the workout until saturday. Had to much going on to get in the gym. My daughter flew out to Germany and I drove her down to the Airport. Worked on painting the bedroom - removed baseboards. Went to a BBQ competition in town, got some GREAT ribs and pulled pork. OK, ok I know its not lean, but it was so good! Better than a donut yes??
I had time to check out a supplement store here in town. All in there was 50% markup from what I can get it online for. The woman behind the counter was Tall, Tan, Muscular..But, she did not offset the prices enough by looking at her. Only way I will use them is if I run out and Need it NOW.

On to the workout:

Date: 8/09
Time: 2115 hrs
weight: 288 lbs


Squats                                    100x12x3

45 Deg. Leg Press                   240x12x3

seated Calf Raises                  100x12x2 and 145x12

Leg extensions                       150x12x2

Leg Curl                                  150x12x2

Ab cable crunch                      170x12x3= 36. My partner callenged me to do all of them at once. So I did, so did he. LOL



Before workout: 1 1/2 scoops of Superpump250, H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: H-DROL, Animal Pak

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

Date: 8/12
Time: 1000 hrs
weight: 291 lbs

5 min elipticle

Flat Bench                     140x12x2 and 140x10

Incline Bench                115x12, 115x10 and 105x10

TRI Cable pull downs    170x12, 170x10 and 170x9

Ab cable crunch             170x12x3

Pull-ups                         10x2


Back, shoulders and neck were acting up. Still some pain from the pull a couple weeks ago. Healing time takes alot longer after 40. Workout was terrible. Hard to get the reps done. Wasn't feeling strong at all. Need My Wheaties next time.


Before workout: Jumped out of bed and was in the Gym 15 mins later. Did not take anything but water.

After workout: BCAA, Banana and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.

Supplements: Superpump 250, H-DROL, Animal Pak. Started Novedex XT as a PCT.

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

A Thunderstorm rolled through here last week and took out my computer. It starts up, gets to loading windows then shuts off. I have not taken the time to look at it, I think its the power supply. I will bring my journal into work and post my last few workouts soon.

My back is still holding up. Goes numb on the lower right side after standiing for a few minutes. I'll get over it. Making good gains. I would like my cut to be faster than the speed its going. I'm trying to keep muscle mass and drop body fat. My metabalism is alot slower than it was in my 20/30's. I'm afraid if I drop more calories I'll loose mass. Still a few weeks before the DBB summer comp comes to an end, I could go crazy the last week. I'll see.

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

Date: 8/14
Time: 1050 hrs
weight: 294 lbs

5 minute warm up on eliptical machine

Seated OH Press                     35x12 and 40x12x2 

Curl bar curls                           60x12x3
DB rows                                  45x12x2 and 50x12

Shrugs                                   105x12x3

Ab crunch machine                 140x12 and 160x12x2


Before workout: H-drol, Superpump 250, creatine and 2 BCAA pills
After workout: BCAA,  Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak. Novedex XT 

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

Date: 8/15
Time: 1310 hrs
weight: 290.5 lbs


Squats                                    105x12x3

45 Deg. Leg Press                   240x12 and 250x12x2

seated Calf Raises                  135x12x2 and 145x12

Leg extensions                       160x12x2

Leg Curl                                  160x12x2

Ab crunch machine                  160x12x2



Before workout: Superpump250, H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak, Novedex XT

**Squats are getting easier to do. Keeping good form and moving up in weight slowly. Back does not bother me until I do Leg presses, upon taking my feet off the sled I get a small twinge in my lower spine. By the time I get to ABs my lower back is numb. Just have to progress slowly and listen to my body.

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

Date: 8/18
Time: 1105 hrs
weight: 290 lbs

5 min elipticle warm up

Flat Bench                               140x12x2 and 140x8

Incline Bench                          105x12, 105x8 and 105x7
 
** While Benching/Incline Shoulder and neck gets stiff. Coming from back problem a few weeks ago. Starts to pull on the right side of the neck and head, until I get a headache. Had to drop reps. I've been having the same trouble running more than 1/2 mile. I have not done more than a mile in 3 weeks....Slowly I'm getting better.  Not great for cutting **

TRI Cable pull downs              170x12, 170x10 and 170x9

Ab incline bench crunch           15x2 with 25lbs.

Before workout: Superpump250, H-drol, creatine and 2 BCAA pills

After workout: BCAA, Banana and Protein drink 

Supplements: Superpump 250, H-DROL, Animal Pak, Novedex XT.

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

8/20- 

  Tuesday morning after work at 2am I went to the gym and jumped on the Eliptical machine. Set resistance to 12 and ran 2 miles (little over 20 mins) My lower back started getting tight at around 13 mins into it. Going to try again tonight to get past the 20 mins. Alot less stressful than pounding pavement as usual.

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

I've had ALOT of things going on the last couple of weeks. I'll explain later...

Need to get caught up on my Training Log, so here comes a couple of weeks worth.

8/21
1050am

Seated DB OH Press      45X12X3
Curl Bar Curls                 70X12X3
DB Rows                         50X12X3
Shrugs                           110X12X3
AB Decline Bench            24 times with 8lb ball

8/23
1400

Squat                              110X12X3       Backs getting better, still working with it.
Seated Calf raises          140X12X2, 150X12
Seated Leg Press            250X12X3
leg extension machine    170X12X2
Leg Curl machine             170X12X2
Ab Decline Bench             24 times with 8lb ball

8/25
1000am

Bench Press                   145X12X3
Incline Bench                  105X12, 105X8X2
Tricep Cable Pulldowns   170X12, 170X10X2
AB cable pulldowns         180X24

8/27
1105am

Seated OH DB Press        50X12X2, 50X8
Curlbar Curls                   70X12X3
DB Rows                          55X12X3
Shrugs                             115X12X3
AB Cable pulldowns         180X24

8/30
1100

Squat                             115X12X3
Seated calf                     145X12X2, 155X12
Seated Leg Press           270X12X3
Leg Curl machine            180X12X2- held the last rep up and steady until fail.
Leg Extension machine   170X12X2
Ab Cable pulldown          180X24


Edit: forgot supps:
Before workout: Superpump250, creatine and 2 BCAA pills

After workout: BCAA, Banana and Protein drink 

Supplements: Superpump 250, Animal Pak, Novedex XT.


That brings it up to date. One more week then a week off. Coming back with a 5on/2off routine with heavy weights.

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

Its been a while since I posted anything here. Lets bring life and lifting up to date.
  August 28th as I'm working for the DBB Contest the wife says I'm doing so well she wants to change her life too. But, not by going to the gym...by getting rid of me. So after 25 years of marriage I was out of the house that night....what the?? head was spinning for a couple of weeks. I didn't eat for a week, then when I did I ate tons of junk..pie, twinkies, cookies..bahhh! I still worked out through it all. Good thing I have friends with extra houses, or I would have been Joe homeless.
  After a few weeks the wife and I began to talk and currently are putting together the pieces. I work way to much and bring the stress home with me. Got one of those 'Attitude Doctors" to help me out. So, now I'm back at home.
  I'm at the end of my heavy Lifting schedule. Taking this week off, then I go into the Cardio (BAH!) Workout for the next 6 weeks. I wanted to do 8 week workouts but at my age my nervous system takes a beating, as do my joints. So a 6 week schedule works good for me.
 
Here are the last 6 weeks: all listed are weight  X reps X sets
 
5 Minute Elliptical warm-up each day
 
 

 

 

squats 95x10x3 

seated calf raises 225x4x2

leg presses 410x4/460x2/360x3

leg curl machine 140x6/150x5 

leg extension machine 150x4x2

 

22 Sep Wk 2

 

squats 105x10x3 

seated calf raises 225x4x2

leg presses 420x5x3

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

29 Sep WK 3

 

squats 115x10x3 

seated calf raises 225x5x2

leg presses 425x5x3

leg curl machine 200x6x2 

leg extension machine 200x6x2 

 

6 Oct Wk 4

 

squats 135x10x3 

seated calf raises 225x6x2

leg presses 430x5x2, 430x6

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

13 Oct WK 5

 

squats 145x10x3 

seated calf raises 225x6x2

leg presses 435x5x3

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

20 Oct Wk 6

 

squats 145x10x3 

seated calf raises 225x6x2

leg presses 440x5x2, 440x6 

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

CHEST - DAY TWO (Tuesday) WORKOUT RESULTS

 

16 Sep Wk 1

 

Straight Bar flat bench 205x2,195x4x2 

SB Incline 135x5x3 

SB Decline 195x6

Ab Cable Pulldowns  200x6x2 

 

23 Sep Wk 2

 

SB flat bench 205x3,195x4x2 

SB Incline 135x5, 135x6, 140x4 

SB Decline 225x4

Ab Cable Pulldowns  200x6x2

 

30 Sep WK 3

 

SB flat bench 195x4x3 

SB Incline 140x4,x5,x6 

SB Decline 225x6

Ab Cable Pulldowns  200x6x2

 

7 Oct Wk 4

 

SB flat bench 205x3,195x3x2 

SB Incline 140x6, 140x4x2 

SB Decline 230x4

Ab Cable Pulldowns  200x6x2

 

14 Oct WK 5

 

SB flat bench 195x6, 230x5x2 

SB Incline 145x6,x5,x4 

SB Decline 235x4

Ab Cable Pulldowns  200x6x2

 

21 oct Wk 6

 

SB flat bench 205x4x3 

SB Incline 150x5x3 

SB Decline 255x4

Ab Cable Pulldowns  200x6x2

 

SHOULDERS- DAY THREE (Wednesday) WORKOUT RESULTS

 

17 Sep Wk 1

 

Dumb Bell Bent Rows 75x6, 90x5, 100x4

Close Grip Cable Pulldown 200x4x2

Cable Row 200x4 

Pull ups 8x2

 

24 Sep Wk 2

 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 200x4, 190x5

Cable Row 200x4 

Pull ups 8x2

 

1 Oct Wk 3 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 195x5x2

Cable Row 200x4 

Pull ups 8x2

 

9 Oct Wk 4

 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 190x4x2

Cable Row 200x4 

Pull ups 8x2

   

15 Oct Wk 5

 

Dumb Bell Bent Rows 100x5,x4,x5

Close Grip Cable Pulldown 190x4x2

Cable Row 200x4 

Pull ups 8x2

 

22 Oct Wk 6

 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 190x5,x6

Cable Row 200x4 

Pull ups 8x2

 

SHOULDERS- DAY FOUR (Thursday) WORKOUT RESULTS

 

20 Sep Wk 1

 

Over Head Dumb Bell Press 65x4,60x4x2

Military press  95x6,115x4

Dumb Bell Lat raises 35x6,35x4

Skull Crushers 50x7,90x4

Tri Cable Pulldowns 200x6x2

Dumb Bell OverHead Tri Press 70x6

 

25 Sep Wk 2

 

OH DB Press 60x2,55x6x2

Mil press  115x4,115x5

DB Lat raises 40x6x2

Skull Crushers 90x4x2

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 70x6

 

658Oct WK 3

 

OH DB Press 60x4x3

Mil press  115x4,115x5

DB Lat raises 40x6x2

Skull Crushers 90x5x2

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x4

 

10 Oct Wk 4

 

OH DB Press 60x5,x6,x4

Mil press  115x6x2

DB Lat raises 40x6x2

Skull Crushers 90x6x2

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x6

 

16 Oct WK 5

 

OH DB Press 60x3,x2,x3

Mil press  120x4,120x5

DB Lat raises 45x6x2

Skull Crushers 100x5,x4

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x6

 

23 Oct Wk 6

 

OH DB Press 60x6, 65x4x2

Mil press  125x4x2

DB Lat raises 45x6x2

Skull Crushers 110x4,x5

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x6

 

ARMS- DAY FIVE (Friday) WORKOUT RESULTS

 

21 Sept Wk 1

 

Curl Bar Curls 100x4x2

Hammer Curls 35x4,x6

Straight Bar Curls 100X6

 

 

26 Sep Wk 2

 

Curl Bar Curls 100x4,x6

Hammer Curls 35x6, 40x6

Straight Bar Curls 100X6

 

3 Oct Wk 3

 

Curl Bar Curls 100x6x2

Hammer Curls 45x4x2

Straight Bar Curls 100X6

 

11 Oct Wk 4

 

Curl Bar Curls 110x5x2

Hammer Curls 45x6x2

Straight Bar Curls 110X4

 

17 Oct Wk 5
 

Curl Bar Curls 100x6x2

Hammer Curls 50x4,x6

Straight Bar Curls 110X6

 

24 Oct Wk 6

 

Curl Bar Curls 110x6x2

Hammer Curls 50x6x2

Straight Bar Curls 110X6

 

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

Hey WD
Good to hear alls well!
Sounds like you're getting you routine down.
Keep up the good work!

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

   Its been a while since I've posted here. a lot has happened since the last post. A week after Thanksgiving I was rear ended in my S-10 xtreme by a big Ford F-250. The first couple of weeks I was fine. After the third week my left side neck acrossed my shoulder down to my left bicep was killing me. Was having trouble sleeping with my left arm being this was or that. Went to the Doctor, he told me to stop working out for a bit and gave me some muscle relaxers. After 2 months of laying low, I finally got to a Physical Therapist, a Chiropractor, and a message lady all under one roof. After working with them for the last month, I finally said enough of this sitting around and got back into the gym. If sitting isn't working, maybe a workout will.
   I don't have any problem with my legs, other than my old Hyrniated disc injury that will never go away. I started with legs doing Squats (The ones my doctor told me not to do), leg presses, calf raises, leg extensions and curls. After 90 days+ off, that workout killed me. I had trouble walking for two days!!
   I did a chest workout the next day. After pushing 260lbs before the accident I had to drop down to 165. Incline dropped about 40 lbs and decline about 30.
  On the third day I did my back workout. Dumbell Rows dropped down 20 lbs. Right side had no trouble doing the weight, but my left side was a struggle. Overall back did not drop off to far.
  Fourth day was shoulders. Killed myself to do my dumbell overhead presses on the left side. Shrugs were fine. Did some Tricep pulldowns with no trouble.
  I took the fifth day off which is usually arms. Rest of my upper body was hurting.
 
Lost alot of ability on the left side. Can't say its the muscle doing it. Feels like a cracked bone doing the movements. Arthritis??? Good gosh I hope not.
 
The good thing is I did a set of Squats with 185lbs. Thats the most I've done with my old back since I got hit by the car back in 1982. Been gun shy for years on those. Hopefully I can get over 200 again and walk out.
 
So, I'm pushing through the pain, dropping weight if i must. But, No one short of an Ambulance Driver is going to make me stop again. At my age its hard to get back after 90+ days.
 
More to come.........
WD

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

2/25 0820 hours
 
5 minute warm up on eliptical machine

 
One Arm DB Row - Both arms
          (warm up)                    35x10, x10, x10
      (load bearing)                  55x3 and 70x1 
            (Max OT)                    80x4 and 80x5 *
*left arm had trouble getting them up. Right arm no problems

Cable Pull Down (Close Grip)     160x6, x6 

Seated Cable Pull                      160X6, x6
 
 

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

2/26
0830 hours
 
Dumb bell Overhead Press (DBOHP)
 
35x10
35x10
45x5
50x3
55x4 *Left arm kept going out to the left- not up.
55x6
Dumb bell Shrugs
75x6
80x6
 
Tricep Cable Pulldown
190x6
200x6
 
Skull crushers
80x4
80x6
 
Pull ups
body weight x5
body weight x6
 
As my shoulder gets better i will start adding another set to each.
 
Supps: Superpump 250 - 2 scoops. Bcaa, Animal pak vitamins, and creatine caps.

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

3/02
0900
 
Squats
145x10
145x10
175x5
185x3
205x6 PR
215x6 PR
I threw caution to the wind and finally went over 200.
 
Seated calf raises
225x6
225x5
225x5
 
Seated leg press
370x6
420x6
420x6
 
Leg extension
200x6
200x6
 
Leg Curls
200x6
200x6
 
As long as my back holds out I'm going to try to push to squating 300. I've worked my back and legs for a year now, so I believe I should have muscle to support higher weights
 
 
 

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

03/03
0830 hours
 
6 min eliptical warm up
 
BB Bench
145x10
145x10
155x5
165x3*
165x4*
165x4*
left arm has big loss of power. right side carrying the load.
 
BB Incline Bench
140x6
140x6
 
BB Decline Bench
190x5
 
 

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

03/04
0835
 
6 min elipticle warm up
DB Bent Rows
40x10
40x10
60x5
70x3
80x6
80x6
80x6
 
Close Grip (CG) Cable pulldowns *lowered weight to improve form
140x6
150x5
 
Seated CG Cable Rows
170x5
170x5
 
Ab Cable Crunches
200x10
200x10
 

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

03/05
0750
 
6 min eliptical
 
Overhead DumbBell Press (OHDBP)
35x10
35x10
40x5
50x3
55x4* left arm still swinging out to the left, really pushing it to go up.
55x5*
 
DB Shrugs
85x6
85x6
90x6
 
Tricep Cable Pulldowns
200x6
200x6
 
Skullcrushers
80x6
80x5
 
OHDB tricep raises
60x6
 
Pullups
bodyweight
6x
6x
 
Before workout sups: SP250, 1 BCAA and Creatine pill
Not a bad day.... Slowly working back up to were I was.

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

I am sure there are sites telling you how to measure, I bet if I looked it up I could get better leg measurements, I measure my arms flexed, basically triceps and bicep peaks are close to same area so that is what I shoot for, always do my neck without flexing, and chest without flexing but with good posture.  I haven't found any decent sites personally. I will post them up for sure if I ever do.

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