RE: wicked's journal
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RE: wicked's journal - 3/28/2007 3:17:38 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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kinda fell off the journal but gonna get it started back up.i did max out on bench the other day and hit 340lbs for 1 good rep.then yesterday was horsing around and took a dive on some cement and road rashed my back and elbow and bruised my wrist. so now i have to let that heal up so ive only been doing light weights did back today with my brother in his little rinky dink gym the highest db they have is 60lbs. they do have a wicked lat/row machine though but i can do the whole stack of weight for 25 reps for all 3 sets on the lat pulldown front and behind the neck and rows rated at 200lbs.scale weight is at 202lbs
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RE: wicked's journal - 4/9/2007 5:23:43 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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to many things going on at once am going to try and update this log this weekend hope fully
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RE: wicked's journal - 4/15/2007 11:02:22 AM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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new measurements as of april 2
chest: 43"
shoulders: 50.5"
neck: 16.5"
waist: 35" measured at belly button
left right
bicept: 16" 16"
forearm: 13" 13"
wrist: 7.5" 7.5"
thigh: 22.5" 23"
calves: 16" 16"
ankles: 9.5" 9.5"
(in reply to wicked121)
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RE: wicked's journal - 4/15/2007 11:04:30 AM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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so from here on out am going to keep this thing on target found out how to get it to copy and paste so can log on all three logs i got going whoohoo,life just got less complicated.
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RE: wicked's journal - 4/15/2007 3:20:24 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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apri2-
incline BB wt set reps
145 wu 20
195 1 12
215 2 9
245 3 6
145 4 15
flat DB 90 1 12
95 2 10
100 3 8
flat BB 225 1 12
245 2 8
250 3 6
incline cable flyes
70 1 12
80 2 10
90 3 8
flat cable flyes
80 1 12
90 2 10
100 3 8
apr 6
so i did legs
squats: 1 20 155lbs
2 12 225lbs
3 10 245lbs
leg ext 1 15 180lbs
2 15 200lbs
3 10 220lbs
ham curl 1 15 150lbs
2 11 170lbs
3 8 200lbs
bb calve raises
1 30 225lbs
2 20 275lbs
3 12 300lbs
apr 7
so went and hit a new gym today just for a change of pace.started off on this chest machine dont know what its called but kinda a cross between db and bb.
set1 45 each side for 30 reps
set2 90 each side for 20 reps
set3 135 each side for 8 reps
set4 180 each side for 5 reps
set5 180 each side for 4 reps
incline BB set1-3 205 for 8 reps
standing cable flyes
set1-3 80 for 12 reps
standing bent at 45 degree flyes
set 1-3 90 for 10 reps
dips body weight for 3 sets reps were 20,15,12
then did some more legs
leg press 300 sets1-3 for 15 reps
standing calve raises on machine sets 1-3 260 for 15 reps
did this squat machine set 1 300lbs 20 reps
set 2 400lbs for 15 reps
set 3 500lbs for 8 reps
(in reply to wicked121)
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RE: wicked's journal - 4/15/2007 3:23:06 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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apr 9
back at it. easy day at work got out early.so hit the gym at 12:30pm.did bis and tris today.did a few supersets also.
lbs set reps
BB curl 65 wu 20
85 1 15
105 2 10
115 3 8
alt. DB curl 60 1 8
super set 55 2 8
all 3 sets 50 3 6 by the end of this set the pump and burn were great
DB hammer 50 1 12
curl 60 2 10
75 3 6 setem down did 4 more
cable preacher 50 1 12 supersetted with pulldowns
curl 60 2 10
single arm 70 3 8
pulldowns 150 1 20
200 2 12
245 3 8 stack goes to 200lbs added a 45lb plate
skull crushers 125 1 12 superset with same weight ez-bar close grip benchpress
e-z bar 125 2 12
125 3 8
close grip 125 1 20
bench 125 2 16
125 3 14
cable one hand
rope ext. 120 1 12
130 2 10
140 3 8
apr 11
wt set reps
stiff leg DLs 135 wu 30
225 1 15
315 2 10
405 3 6
405 4 4
lat pulls wide grip 180 1 12
200 2 8
210 3 6
reverse lat pulls 170 1 12
180 2 10
190 3 8
BB rows 225 1 12
250 2 10
275 3 8
t-bars just adding 90 1 20
plates 135 2 15
slight bend 180 2 10
bent over t-bars 200 1 8
180 2 12
180 3 12
wide grip pullurs bw 1-3 12-10-10
shoulders apr 12
behind neck 135 wu 15
sitting presses 205 1 8
BB 205 2 6
175 3 10
db laterals 25 1 12
35 2 10
45 3 8
rear db laterals 45 1 12
50 2 10
55 3 8
45 4 10
arnold db 70 1 8
presses 60 2 10
60 3 10
(in reply to wicked121)
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RE: wicked's journal - 4/16/2007 2:45:01 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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alrighty then diet was good so far except did eat some hardees after workout cause i had some runing to do also a protein shake
today was chest so here it is
set lbs reps
BB flat wu 135 30
wu 225 20
1 275 6
2 275 6
3 285 4 set down 1min rest did 4 more
DB flat 1 90 15
2 100 10
3 105 8
inclineBB 1 145 15
2 205 8
3 225 6
DB flyes 1 60 10
incline 2 70 10
3 75 8
decline bench and cables were taken so will hit them at home after supper. strength is rising intensity and aggression is awesome pumps unbelievable
diet: this is what ive ate today no paticular order
3-pb and jelly on whole wheat
2 tunafish/1 can with sweet relish 2 tbls on flax seed and whole wheat bread
2-yoplate yogurts
2-apples
1 can sliced peaches
1-sweet potatoe
2 cups oatmeal
4-hardboiled eggs
i cup broccli
1 cup califlower
2-carrots
4 pcs string cheese
1.5 pound burger from hardees bacon cheese lettuce tomatoe
curly fries strawberry shake
also 5 liters of water
4 protein shakes.
will post rest of workout and supper and what else i plan on eating later tonight. till then all give it 200% or y bother booya
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RE: wicked's journal - 4/18/2007 5:44:08 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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so yestur day was arms
BB curl 1 15 65lbs
2 12 85lbs
3 10 105lbs
DB curl 1 6 65lbs
2 6 65lbs
3 10 50lbs
hammer 1 20 55lbs
DB curl 2 6 85lbs
3 6 85lbs
4 15 55lbs
tri pulldowns
1 30 130lbs
2 20 160lbs
3 12 245lbs stacks 200lbs added 45lb plate
BB skull 1 12 115lbs
crushers 2 10 135lbs
3 6 155lbs
tri DB 1 12 50lbs
kickback 2 10 55lbs
3 8 60lbs
tri dips 3 sets till faliure 20,15,10 bw plus 100lb plate
arms were blasted felt like jello pump was amasing diet for yesturday and today were great almost same as mon but added a littlemore and been eating steak and chicken at night.
today was a rest day.
(in reply to wicked121)
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RE: wicked's journal - 4/18/2007 5:50:28 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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whoa that the hell dude... you all the suddon got freaky strong lol.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to wicked121)
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RE: wicked's journal - 4/18/2007 6:08:07 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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yea finally got my mind right and quit slackin lol thanks bro.
(in reply to IBendBarbells)
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RE: wicked's journal - 4/19/2007 4:21:30 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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today was back
wide grip pull ups 3sets 0f 10
lat pull downs 3 sets of 10 200lbs
bent rows 3 sets of 10 205lbs
t-bars- 3 sets of each standing and bent over
180lbs 4 plates for all sets for 8 reps
sldl 3 sets 12 reps 315lbs
great day just did some light weight stuff had a long day loading trucks 400 sinks wohoo.diets been great.cant wait till mon. because get to go workout at golds gym just opened. so hopefully it has a ton more stuff then the little crappy gyms we have .
(in reply to wicked121)
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RE: wicked's journal - 4/23/2007 2:05:45 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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today was chest so heres how it went down.no partner today though so no spotter
set reps lbs
flat bench wu 15 225
1 10 265
2 8 265
3 6 270
4 10 225
inclineBB 1 10 205
2 10 205
3 7 225
declineBB 1 12 245
2 10 265
3 6 285
standing 1 12 80
cable 2 10 90
flyes 3 8 100
bent 1 10 90
cable 2 8 100
flyes 3 6 110
db flat 1 12 90
2 10 100
3 7 110
db incline 1 10 80
2 8 90
3 6 100
db dec 1 10 90
2 8 100
3 5 110
pec deck 3 sets 20 reps 100lbs or # 10 hole plate
great workout chest is dead was shakin at the end. diets been good. abs tonight suprized no ones said anything about the ol abs figured i would start working them on a regular basis since i never have really but here and there.till laterget your game on
(in reply to wicked121)
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RE: wicked's journal - 4/24/2007 5:07:23 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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arms only did a light day
set reps lbs
db curls 1 6 65
2 6 65
3 8 55
4 15 40
hammers 1 12 55
2 10 60
3 8 65
one arm 1 15 50
preachers 2 15 60
cable 3 10 70
4 30 40
skull 1 12 100
crusher 2 10 110
BB 3 8 120
pull 1 20 200
downs 2 10 245 added 45lb plate
3 10 245
rope 1 10 60
kicks 2 8 70
3 8 70
grat workout just felt like going easy and not takeing a whole lot of time my sons b-day so wanted to go spend it with him.diets good weight is at 205lbs as of 10:00am
will see what happens tom.
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RE: wicked's journal - 4/30/2007 3:41:56 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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set reps lbs
BB flat wu 30 135
wu 25 225
1 12 265
2 9 285
3 6 290
inclineBB 1 15 205
2 10 225
3 8 245
declineBB 1 12 245
2 10 265
3 8 285
db flyes decline 3 sets of 10 at 65lbs
flyes incline 3 setsof 10 at 55lbs
flyes flat 3 sets of 10 at 70lbs
db pullovers sets of 10 reps at 110lbs
skull crushers 3 sets of 12,10,8 at 140lbs
pushdowns 3 sets at 200lbs 12 reps
great day even though work and the gym were in the friggin 100 degrees range
(in reply to wicked121)
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