The FOX's OFFICIAL journal

yo fox how big your biceps at right now cold flexed?

I know you were pretty big there i forgot tho, and how tall are you?

From looking at your journal do you pretty much just hit biceps with pretty heavy weight?

YOU GOTTA EAT BIG, TO BE!

NASM certified trainer

ORIGINAL: Creation

yo fox how big your biceps at right now cold flexed?

I know you were pretty big there i forgot tho, and how tall are you?

From looking at your journal do you pretty much just hit biceps with pretty heavy weight?

cold flexed current bicep size is :
Rt bicep = just under 16.5 in.
Lt bicep = just above 16.0 in.

at the end of my bulk i had the biceps at 17 and 16.5 inches. it was good times.


yes, i am doing some hard heavy bicep work right now.  i can curl 55 lb dumbbells once, which is pretty good IMO.

and i'm 6ft, 1.5 inches tall

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

damn very nice im hoping i can hit 16.5 inches by end of my bulk 17 in would be my dream tho ;p

YOU GOTTA EAT BIG, TO BE!

NASM certified trainer

Thursday ---- 7 - 10 - 08 ----  Current weight = 193  

swapped flat and incline bp around... wanted to start with flat today

Flatbench 3 x 5 ----- ramped weight -- 235/240/240   (did 4 on the last 2 sets, needed a spot) 
Dips 3 x 10 ---- ramped weight -- 40/42.5/45  (i failed on #8 rep of last set)
Incline BP  3 x 5 ---- ramped weight -- 185/190/195
Close-grip BP 3 x 5 -- ramped weight -- 155/160/165   (4 reps on each set, i suck)
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 80/82.5/85

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

Friday ---- 7 - 11 - 08 ----  Current weight = 193  

BCAA's+whey

stretched, and then went on a 3 mile run behind my apartments.   did 10 sets of windsprints for as long as I could each time.  took around 45 minutes.    When i got back home.. i took more whey with BCAA powder.

i was exhausted.   abs are coming in though.  i figure that if i keep the diet the way it is, and do windsprint running like i did today  just TWICE a week.. i'll be in good shape.      Sometimes i love my metabolism.   I've lost 15 pounds in just 40 days muahahah.   Arms are still cruisin at 16.25 inches.

 

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

who cares if you can lose 15 lbs in 40 days! I don't!
Your fat must hate you!
My fat loves ME!!!!

how much more are you going to lose? are u gonna bulk again after?

I am just kidding and HATIN'!
Good Job!!
 
I make no dang sense. I should edit my posts more often.

thx jane.  for some reason i had a feeling you'd see that post and put in your 2 cents

i have no idea how much i'm going to lose, but i want to get down to AT LEAST 8% body fat, while lifting good numbers in weight of course.   if my workout partner matt can do it, then so can I

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Sunday ---- 7 - 13 - 08 ----  Current weight = 193lbs    
     
   
 
Powercleans  3 x 5/3/5    --  105/125/145  (my form felt great on these, except for my last rep on 145) 
Squats  3x5  --  160/170/180 (once again... these felt easy, but i kept myself from leaning forward and needed a spot on my last rep of 180)
Standing OH BB Press  3x5  ------  120/125/130 
leg press Calf Raises  3x12 --------  4 plates on each side, 4plates + 25 lb each,  4 plates + 35 lb each 
Side Raises  3x8   --------   25's/25's/25's  (matt had to spot me on the last few reps of the 3rd set) 
Hamstring Pulldowns  3x8    ---------  105/110/115 

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

How are you finding the strength gains?

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

ORIGINAL: Yet

How are you finding the strength gains?

doing better in deads and squats and of course.. biceps.

my flatbench has suffered not only b/c i'm cutting, but also b/c we start with incline bp, and i've grown accustomed to incline now.   by the time we kill the triceps with dips and get to flatbench.. i'm worthless for chest press haha

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

 I was going to suggest switching them up, but I see that you've already done that .

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

Monday ---- 7 - 14 - 08 ----  Current weight = 195ish 
 
(ate like crap this weekend and i seem to have gained a few pounds.  meh.. OH WELL.)  
 
Deadlifts  3x5 -- 260/265/275      (first set felt a bit tight, but i stretched some more and knocked out the last 2 sets with no problems.  they felt solid)
Pullups 3x10 -- Bodyweight + 7.5lbs   (did 2 full sets of 10,  on my 3rd set i got to 5 and was dead.  matt spotted me to 8 reps total) 
Altered BB curls followed by regular BB curls --- 
45lb BB = 10/10
47.5lb BB = 8/8
50lb BB = 6/6   (woop woop.   fiddy' BABY)

BB Rows  3x5 --145/150/155   (matts doin' great on these.  it's almost his BODY WEIGHT. mine felt solid as well)
Hammer Curls  2x5 --40's / 45's  (needed a small spot on the last rep of the 45's)
Incline DB Curls  3x1 (4 holes showing in chair) ---- 60's/60's/60's      (needed a spot on every set EXCEPT for the last one.  for some reason i was able to summon all my energy and CURLED 60pounds with my right arm.  i felt SO good.   the left arm needed help of course.

* after the 60 pound  3x1 curls..    i grabbed the 40 pound db's immediately and curled them seperately as much as i could.    GOD they felt so light muahahhahahahh!.      I did 8 reps for each arm, and still had enough juice in me for maybe 9 or 10.      this strength routine is definately working.

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

How is the deadlifts being done are you still doing same grip or an mixed grip?

Nice on the numbers so this routine is giving out results cool would like to do something like this in the middle of the school semester for the hell of it!!!

Are you already seeing your abs man with all the weight coming off. Weight just drop like nothing for you man nice. Even with some days being awful for a couple of reasons I only managed to drop from 212Lbs to 204Lbs morning weight.

ORIGINAL: felonyr301

How is the deadlifts being done are you still doing same grip or an mixed grip?  

Nice on the numbers so this routine is giving out results cool would like to do something like this in the middle of the school semester for the hell of it!!!

Are you already seeing your abs man with all the weight coming off. Weight just drop like nothing for you man nice. Even with some days being awful for a couple of reasons I only managed to drop from 212Lbs to 204Lbs morning weight.

 
i've been using mixed grip.  i have used it since day 1 when i started deads.   right hand over.. left hand under.  that's how i do it


as for the abs.. YES, they are coming in nicely.  i need to drop 2 or 3 % BF, but that's ok.  i started having oatmeal in the mornings and noticed that my stomach put some weight back on.  so i'll try to just stick with my egg whites and whey shake and see how that goes.

running sucks due to the pain from shin splints.  i don't understand why i have them SO bad.  it's bearable, but what is wrong with me?  i'm running correctly as far as i know.

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

Isn't the morning meal gets to be the largest meal of the day and will benefit in keeping fat or that just bull****?

yes.. your biggest meal needs to be breakfast.   i'm just trying to find the carb/protein ratio that works best for me.   

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