The FOX's OFFICIAL journal

ORIGINAL: Pssst

But then you might not be able to row as much cause of weaker biceps.

Honestly though, when I do bb rows, I don't feel it in my arms much

true that.  but IMO.. it's minimal.  my biceps are pretty big, and fairly strong.




Sunday ---- 8 - 3 - 08 ----  Current weight = 191  

Flatbench 3 x 5 -----  no ramped weight --  225, 225, 225 (first day back, and i felt real weak) 

Dips 3 x 10 ---- ramped weight -- 37.5/40/42.5  (felt weak again, but got em all) 

Incline DB's  3 x 5 ---- ramped weight -- 85's, 90's, 85's (dropped back down due to how difficult 90's were today) 

Close-grip BP 3 x 5 -- ramped weight -- 155, 160, 165 (got em all)

Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 77.5, 80, 82.5 (got em all)





Monday ---- 8 - 4 - 08 ----  Current weight = 191.0lbs    
     
   
 
Powercleans  3 x 5/5/3    --  105/125/145  (REALLY felt these in the quads.  bad form on the first set IMO.. got in a hurry)  

Squats  3x5  --  160/170/180 (put the bar further back on my back, and did low bar squats.  these felt REAL good, felt a tad bit unbalanced at the bottom, but this version of squatting hit my quads and hammies quite a bit more... and i was able to keep my knees over/if not behind my toes.  thx to all who critiqued my squat video)

Standing OH BB Press  3x5  ------  105/110/115  (got em all, easy)  

Standing BB Calf Raises  3x12 -------- 115, 125, 135    (achilles felt good, so i cut the weight in half, and did these)

Side Raises  3x8   --------   20's/25's/25's  (needed a spot on the last 2 reps of the last set) 

Hamstring Pulldowns  3x8    ---------  100/105/110  (got em all)

My name is FOX.... and I approve this message.

hey, i did low bar too yesterday... weired.  anyways i liked it a lot.  It felt like there was a lot less stress on my body.  It took a while to get used to the feeling it had of resting on my back though, but once i started using a bit wider grip it felt better.  I'll have to work on the flexibilty i guess.
 
as far as being unbalanced you may not be leaning forward enough.  gotta keep that bar path in the middle of your foot.

No the leg press is not the same as doing squats.

ORIGINAL: dmobley01

hey, i did low bar too yesterday... weired.  anyways i liked it a lot.  It felt like there was a lot less stress on my body.  It took a while to get used to the feeling it had of resting on my back though, but once i started using a bit wider grip it felt better.  I'll have to work on the flexibilty i guess.

as far as being unbalanced you may not be leaning forward enough.  gotta keep that bar path in the middle of your foot.

yea.. thx.

it's a work in progress.  just trying to tweak my form.

i feel that it was more stressful on the quads and hammies too.  felt AMAZING.  fatigued my legs real fast.   i was leaning over quite a bit at the bottom of the lift, but was still trying to keep my chest up, so that's probably where the imbalance problem came from.  i'll have to keep working at it.

My name is FOX.... and I approve this message.

Stick your hips back more if you're not balanced.  Try doing Good Mornings also, that'll up your squat, and will also help your balance.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Wednesday ---- 8 - 6 - 08 ----  Current weight = 190 
 
Deadlifts  3x5 -- 230/235/240   
Pullups 3x10 -- Bodyweight + 5lbs    
Altered BB curls followed by regular BB curls --- 
40lb BB = 10/10
42.5lb BB = 8/8
45lb BB = 6/6  

BB Rows  3x5 --130/135/140  
Hammer Curls  2x5 -- 40's
Incline DB Curls  3x1 (4 holes showing in chair) ---- 50's/50's/50's
Standing DB Curls 1x5 ------ 45's

My name is FOX.... and I approve this message.

Friday ---- 8 - 8 - 08 ----  Current weight = 190  

Flatbench 3 x 5 -----  no ramped weight --  225, 230, 235
Dips 3 x 10 ---- ramped weight -- 37.5/40/42.5   
Incline DB's  3 x 5 ---- ramped weight -- 85's, 90's, 90's 
Close-grip BP 3 x 5 -- ramped weight -- 155, 160, 165
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 77.5, 80, 82.5 





Sunday ---- 8 - 10 - 08 ----  Current weight = 190lbs    
     
   
 
Powercleans  3 x 5/5/3    --  105/125/145  
Squats  3x5  --  160/170/180
Standing OH BB Press  3x5  ------  105/110/115  (had a TON of energy on these)  
Standing BB Calf Raises  6x12 -------- 115, 125, 135, 145, 155, 165   
Side Raises  3x8   --------   20's/25's/25's 
Hamstring Pulldowns  (on a new machine where I layed on my stomach, felt more difficult)  ------  7x100,  6x90, 6x90

My name is FOX.... and I approve this message.

Monday ---- 8 - 11 - 08 ----  Current weight = 190 
 
Deadlifts  3x5 -- 235/240/245   
Pullups 3x10 -- Bodyweight + 5lbs    
Altered BB curls followed by regular BB curls --- 
40lb BB = 10/10
42.5lb BB = 8/8
45lb BB = 6/6  

BB Rows  3x5 --130/135/140  
Hammer Curls  2x5 -- 40's
Incline DB Curls  3x1 (4 holes showing in chair) ---- 50's/50's/50's
Standing DB Curls 1x7 ------ 45's

Tuesday ---- 8 - 12 - 08 ----  Current weight = 190  
 
Ran 2 miles at a nice quick pace.  Took around 16 or 17 minutes for that.

had a cassein shake with bcaa powder after cardio.. and then proceeded to do 6 sets of barbell calve raises.

115, 125, 135, 145, 155, 165.

17 minutes for 2 miles?  That doesn't sound like a very quick pace at all.  Try having to run 3 miles in 18 minutes.  That sucks.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Damn u really brought ur weight down man nice... with all the crap i dealt with im only down to about 200Lbs...

So when u planning to bulk up again!!!

i know frank.. but an 8 minute miles in the dead heat going uphill is pretty good for me.  might be easy for you.  oh well.

i would like to get 3 miles in less than 20 minutes sometime.  i really wasn't giving it my all though.  just a nice aggressive jog i guess you could say.

felony -- i plan on bulking for 6 months start at the beginning of september, and going til the beginning of april.  there's a competition thread up.  should be lots of fun.   my goal weight by april is 225 lbs.  should be a do-able goal

My name is FOX.... and I approve this message.

Wednesday ---- 8 - 13 - 08 ----  Current weight = 190  

Flatbench 3 x 5 -----  no ramped weight --  230, 235, 240
Dips 3 x 10 ---- ramped weight -- 40/42.5/45   
Incline DB's  3 x 5 ---- ramped weight -- 90's, 90's, 95's 
Close-grip BP 3 x 5 -- ramped weight -- 160, 165, 170
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight ---  80, 82.5, 85

played 2 full matches of tennis afterwards.  took about 90 mins.   rallied on the last match, and fought back on the tie-breaker to win it.  it was glorious.   i was murdering my serves.  had 2 aces in a row. un-touchable. 

My name is FOX.... and I approve this message.

I'm gonna kick your ass in the bulking comp!


Wait a minute.....a tennis playing bodybuilder from Texas??!

Shut up and lift

haha.. best of luck to you stock.   what's your goal weight for the competition?? or are you just playing it by ear?

either way.. i have a feeling that all of our pants are gonna get tighter HAHA (make that perverted if you want)

My name is FOX.... and I approve this message.

Thats my big problem with bulking. I wear suits  and collared shirts to work everyday. When I was 205 only like 1 suit fit me correctly and most of my shirts I couldn't even button the top button. I went out and bought some new stuff, now its huge on me! I'm goin to have to have 2 wardrobes....one for cutting and one for bulking! Sucks! It wouldnt matter so much if i wore jeans and t-shirts everyday but my clothes need to fit me properly.

I dunno about you but I could barely fit into a pair of jeans last summer my ass was so big! LOL! This is going to be alot of fun. Good luck to you as well! BTW...I dont comment in people's online journals alot but I'm always reading. You're doing a great job.

-SJ

Shut up and lift