The FOX's OFFICIAL journal

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

thanks again.  goodluck to you as well.

and yes.. i completely understand about the clothing thing.  i cannot find shirts that fit me correctly around the neck.  my neck is huge.  when i was 207.. i about busted out of my khaki pants.  i even got a compliment from a straight guy about how awesome my ass looked hahahha.

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

Thursday ---- 8 - 14 - 08 ----  Current weight = 190lbs    
     
   
 
Powercleans  3 x 5/5/3    --  115/135/155  
Squats  3x5  --  165/175/185
Standing OH BB Press  3x5  ------  110/115/120  
Standing BB Calf Raises  6x12 -------- 120, 130, 140, 150, 160, 170   
Side Raises  3x8   --------   25's/25's/25's 
Hamstring Pulldowns  3x8 ---- 105, 110, 115

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

This is so far off from what I do.....I should probably adopt some of your principles

Shut up and lift

what do you mean stock?  do you mean my type of training?

sorry.. i'm a bit confused

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

Sunday ---- 8 - 17 - 08 ----  Current weight = 188  
 
Deadlifts  3x5 -- 240/245/250   
Pullups 3x10 -- Bodyweight + 7.5lbs    
Altered BB curls followed by regular BB curls --- 
42.5lb BB = 10/10
45lb BB = 8/8
47.5lb BB = 6/6  

BB Rows  3x5 --135/140/145  
Hammer Curls  2x5 -- 40's, 45'S 
Incline DB Curls  3x1 (4 holes showing in chair) ---- 50's/55's/55's  (Struggled with the left arm on the 55's and needed a tiny spot there) 
Standing DB Curls 1x6 ------ 50's

Monday ---- 8 - 18 - 08 ----  Current weight = back up to 190 heheh  

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  (95's felt solid today, so i'm gonna have to up it to triple digits next time) 
Close-grip BP 3 x 5 -- ramped weight -- 160, 165, 170  (busted these bishes out)
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight ---  80, 82.5, 85  (got em all - beastly today)

strange how my triceps seem to be progressing alot, yet my flatbench seems to be declining just a bit/maintaining where it has been.  maybe i'm just being a little girl about it.. but that's ok.   the more well rounded I am in my lifts, the better.

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

today is a rest/recovery day.. which is much needed.  i feel pretty good, however i'm absolutely exhausted and i'm going home to take an elongated nap at 4p.m. today when i get off.

oh.. and my diet has been slacking lately, but i've been able to actually LOSE some weight for some reason.   i lost 2 pounds.  I have an extreme problem with sweets.  my friends cooked about 20 cookies, and i had 2 rows of 5 cookies each (10 cookies) in about 2 minutes.  i pop those things like tic tacs.   it's like i binge eat sweets.... what is my problem?

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

my friends cooked about 20 cookies, and i had 2 rows of 5 cookies each (10 cookies) in about 2 minutes.  i pop those things like tic tacs.   it's like i binge eat sweets.... what is my problem?

haha i feel for you , my problem is cheezits crackers ohhhh god there good im eating some as i type lol

Wednesday ---- 8 - 20 - 08 ----  Current weight = 190lbs    
     
   
 
Powercleans  3 x 5/5/3    --  115/135/155  
Squats  3x5  --  165/175/185
Standing OH BB Press  3x5  ------  110/115/120   
Sitting Calves -----  45lb+50lb,  45+65, 45+75   
Side Raises  3x8   --------   25's/25's/30's  (30's were HARRRRD)
Hamstring Pulldowns  3x8 ---- 105, 110, 115

everything felt real good yesterday.  lots of energy and power IMO.  legs and butt felt it from the squats and cleans

Where's the updates man? You know this is how I keep track of my progress since I'm too lazy to make my own journal. :p

Age: 26 Height: 5'10
Weight as of 8/31/08: 160lbs.
Current weight: 180lbs.
Semi-Clean Bulkin!
Current Maxes as of 6/4/08:
Squat: 250lbs.
Deadlift: 255lbs.
Bench: 285lbs.

injured myself around the beginning of august.   kinda pissed off and frustrated about that due to the fact that i'm going to take the next month or 2 off from the gym.. completely.

don't really know what to do with myself these days.  the gym was a nice portion of my lifestyle and now i have to sit and watch as my partner makes lots of progress and i do nothing / heal.

sad sad times. 

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

you been pretty busy lately?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

if by busy.. u mean injured.. then yes.  i stopped training from october first till december first.  2 months.. did nothing.  lost 22 lbs : (

i'm training again, but not nearly as hardcore.  just doing what I can without risking further injury and trying to avoid pain as much as possible.

I've pretty much avoided my journal for now b/c my lil wimpie routine isn't the greatest IMO and I'm keeping track of it on paper anyways.. so i figured y'all wouldn't be interested.

It mostly consists of these exercises for now

hammstring pulldown
standing calve db raises
flatbench db
pullups
sitting arnold db press
skulls db
bicep bb curls
bicep hammer curls


that's all i can do for now without hurting my back.  no rows. no squats, no deads.

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

Good to see you back dude. I hate the injury status for you. You will work through it though and that muscle memory will be no problem. Good luck, man.

I will check in on this, so log your workouts.

log it, also don't do pullups if your back is still recovering..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."