RollingStone's Journal
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RollingStone's Journal - 1/16/2008 5:08:16 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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Ive been writing everything in a notebook and decided that i might as well put it here instead.
Wednesday...
Power Cleans
5x135
5x145
5x155
5x165
2x175
i suck at cleans but im guessing ill get better at them quickly because i havnt been doing them since like 2 years ago. I read that your power clean is supposed to be about the same as your bench press...if thats true im way behind... but anwway
Military Press
warmup wit 135
5x135
5x145
5x155 my form started breaking up and i was going a little too heavy
2x165
Pull-ups
8
8
6
Lateral Raises
10lb dumbells
2 sets-10 reps about 4 second eccentrics
Ill have another one up tomoro as i workout on mon. wed. thurs. and saturday.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
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RE: RollingStone's Journal - 1/16/2008 5:13:37 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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scales got me at 194 naked but i just ate.
current arm size 14.5 " cold flexed.
Im jus gonna update those measurements every now nd then to see how its goin, ill get some other measurements later.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/17/2008 1:37:15 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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Thursday
Speed Squats
7x 135
7x 185
7x 225
7x 225
Bench Press
5x 185
5x 195
5x 205
5x 215
Preacher DB Curl
20lb. DB
10 reps about 40 seconds
25 lb db
10 reps about 40 seconds
Concentration Curl
20 lb db
10 reps 40s
25 lb db
10 reps 40s
Tricep OH extension (if thats what youd call them)
Ive been doing close grips for so long so i decided to switch it up to more of an isolation movement
45lb db
2 sets of 10 for about 40 seconds
1 set of 8 40s
I think im going to take a light week next week because im starting to feel a little worn from the routine ive been doing. I wouldnt say overtraining yet but if dual factor theory is true then i will grow the most this next week...that is if im doing things right. Another reason is that im hitting my maxes in alot of exercises and cant keep the progressive load going up.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/20/2008 3:23:40 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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well today i came down wit the flu so ill probably miss a few lifting days...havin trouble eating too.. not cool. I hope i dont lose too much weight
maybe ill do some light intensity exercises if im feeling good.
< Message edited by RollingStone -- 1/20/2008 3:38:11 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/21/2008 12:22:32 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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took some ibuprofen this morning and felt pretty good so i went downstairs and had a light day
Monday
Bench
warmup w/135
5x195
5x205
Squat
warmup w/135
5x225
the squats werent feeling to good so i jus ended it there
Barbell Curls
1 set 12x60 slowly
ive sadly already lost around 4 pounds from not eating as much as usual. Hopefully this will end soon so i can get back into the game.
< Message edited by RollingStone -- 1/21/2008 12:23:42 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/24/2008 4:14:04 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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woops didnt post wednesday so here it was:
Power Cleans
5x 135
5x 160
5x 160
Military press
warmup set of 115
5x145
DB OH press
w/ 30s
10 reps, about 40 seconds
w/ 35s
10 reps, about 40 seconds
EZ bar curl
1 set 10x65lbs. 40sec
Pull-up
8
6
6
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/24/2008 4:19:35 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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THURSDAY
Speed Squats
7x135
7x185
7x225
7x235
Bench
warmup w/ 135
4x225
4x225 <new PR i can definatly feel myself getting stronger from dropping the volume down and giving myself a chance to recover from overreaching
Tricep DB OH Extension
1 set w/ 45pounder
10 reps, about 40sec.
I meant to do 2 sets of incline DB bench press and 1 set of calf raises on the LP machine but somehow did not get around to it. No big deal though since i am still on the low volume weak. Next monday im going to kick the volume back up which will be fun because the lifts this week have been short and not to fulfilling, though they are working well. I like training by the dual factor theory its really seeming like it works well.
Weight: 195
< Message edited by RollingStone -- 1/24/2008 5:19:29 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/25/2008 1:13:53 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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had an idea before i went to sleep last night about another way i could set up my training around the football lifting schedule. Im just gonna plan it out on here, i may use it, i may not. Its basically a full body routine for monday and saturday, with a split on wednesday/thursday.
Monday
Bench 5x5
Pullup 4 to failure
DB OH press 2x10
Incline DB Bench 2x10
Barbell Curl 3x10
Tri OH Ext. 3x10
20 rep squat
Calf Raise 3x10
Weighted Crunch 2x12
Leg-up 2x12
Wednesday
Power Clean 5x5
Military Press 4x5
DB OH press 2x10
Lateral Raise 2x10
Reverse Fly 2x10
Pullup 4 to failure
Barbell Curl 3x10
Weighted Crunch 2x12
Leg-up 2x12
Thursday
Speed Squat 4x7
Bench 5x5
Incline DB Bench 3x10
OH Tri Ext. 3x10
Calf Raise 3x10
Saturday
deadlift
Bench 5x5
Pullup 4 to failure
DB OH press 2x10
Incline DB Bench 2x10
Barbell Curl 3x10
Tri OH Ext. 3x10
20 rep squat
Calf Raise 3x10
Weighted Crunch 2x12
Leg-up 2x12
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/26/2008 11:55:50 AM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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last day of light week
Saturday
Deadlift
warmup w/ 135
5w/255
5w/265
OH DB Press
10w/32.5 dbs 40sec.
10w/37.5 dbs 40sec.
Barbell Curl
1x10w/66lbs. 40sec.
Squat
1x20w/205
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/27/2008 4:40:05 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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well ive been using the 27th of every month to see what progress ive made for that month and today is the 27th so ill take note of some measurements.
scale weight: 193 lbs.
bicep: 14.5" cold
L bicep: 14 5/8" that was suprising
chest: 42 3/4"
shoulders: 48"
R calf: 15 7/8"
L calf: 15 6/8"
thigh: 25" i dont really know how to take this measurement, im just doing it at the thickest part at the top of my thigh.
L thigh: 24 7/8"
i try to be as accurate as i can, but its just me and a fabric measuring tape so theyre not perfect.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/28/2008 1:56:38 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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well i live for days like today. Today was already going really great and then i had the best workout ive had in a long time.
MONDAY
Bench (not to great, idk what happened)
warmup w/135
5w205
5w195
Incline DB press (about 40second TUT)
10w45 lbers
10w50s
6w50s
Squat
warmup w/135
1x20x205
LP machine calf raises (over 40 seconds)
15w3plates on each side
15w3 plates and a 25
15w3 plates and a 25
at this point i could barely walk and actually tripped on a barbell.
Tri OH Ext. supersetted w/ skull crushers- about 40sec TUT
OH-10w40
SC-10w65
OH-10w40
buddy EZ bar curl-40 sec tut
3x10w65
if your not familiar with these you just finish your set and hand the bar to a lifting partner, they do their set and then give it back to you for your set, very tiring.
i was pumped like a motha****er after this workout...too bad it doesnt stay that way. it looked really good though.
< Message edited by RollingStone -- 1/28/2008 1:59:48 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/28/2008 2:14:43 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: RollingStone
scales got me at 194 naked but i just ate.
current arm size 14.5 " cold flexed.
Im jus gonna update those measurements every now nd then to see how its goin, ill get some other measurements later.
weird! arms are small for being 194 at 6 foot..
_____________________________
--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 RollingStone)
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RE: RollingStone's Journal - 1/28/2008 3:25:32 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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ahh i hate them sooo lol. nothin seems to work for them.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to IBendBarbells)
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RE: RollingStone's Journal - 1/30/2008 4:38:20 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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WEDNESDAY
Military Press (slow 40 sec. drop set)
warmup w/ 95
10w105
10w100
8w95
Power Clean
umm...i did this really weird idk what happened
somthin like...
1x165
1x185
1x200
5x135
5x145
ye it sucked...
Reverse Flyes-slow
2x10x35
Lateral raises-slow
2x10x10
Pullup
3 to failure about 10-15 a piece
BB Curl wide slow
1x10w65lbs.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 1/31/2008 2:24:33 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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THURSDAY
Bench
warmup w/ 135
5w185
5w195
5w205
5w215
Tri OH Ext. slow
10w40lb
10w45lb
10w45lb
Speed Squat
7w135
7w185
7w205
7w225
Incline DB press-slow
2x10w45lbers.
i forgot calf raise again somehow which sucks. Im gonna have to like bring a list into the gym wit me nxt time so this doesnt happen.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 2/4/2008 1:40:10 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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MONDAY
Bench
warmup w135
5w190
5w200
5w210
4w215
Squat
warmup w135
20w210
Calf Raise on LP machine
15w 3 plates each side
15w 4 plates
15w 4 plates & 35s
Bicep Superset
BB Curl 1x10w85
hammer curl 1x10w30 lb dbs
supinated DB curl 1x10w20 lb dbs
Tricep Superset
Close Grip Bench 1x10w135
OH Tri Ext. 1x7w50 lb db
Skull Crushers 1x5w60lb and static hold on last rep
i decided to superset the bis nd tris and go a little heavier than usual to switch it up. Ive been doing really slow really light weight for a while now. I think im going to make mondays a little heavier nd lighten it up on the other days.
< Message edited by RollingStone -- 2/4/2008 1:49:39 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 2/5/2008 2:48:17 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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[img=http://img522.imageshack.us/img522/6914/10020972la4.th.jpg]
[img=http://img512.imageshack.us/img512/6159/10020982jm8.th.jpg]
[img=http://img515.imageshack.us/img515/6218/10020992ao0.th.jpg]
[img=http://img206.imageshack.us/img206/9971/10021082vc6.th.jpg]
im gonna put these up as starting pictures for right now to see how far i get bulking before sometime in april when i believe i will begin cutting. Im currently the fattest and heaviest ive ever been in my life. Go ahead and critique if you want but its not too important im just putting these in here to show where i am.
most will probably say at that point that i dont really need to cut yet but i weighed 160 this last summer and was a twig compared to myself now nd i still looked pretty damn good id say. I was probably around 7 percent bf give or take a percent. I want to be shredded because i cant stand having the bf that i do even now. Im jus not used to it.
nd dont make fun of the environment, i had my sister take the pics in her room so yea, lol.
eh how the heck do u put up pictures that jus are on the post so u dont have to click any links...?
< Message edited by RollingStone -- 2/5/2008 4:00:31 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 2/6/2008 3:16:32 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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WEDNESDAY
Power Cleans
5w135
5w155
5w165
Military Press
warmup w95
I adjusted my grip today wider thinking that i was using my triceps to much and not enough shoulder. It was alot harder than usual
5w125
5w125
DB OH Press
6w45 lbers. and static hold
Pullup 16
Chinup 10
Pullup 6
Chinup 6
< Message edited by RollingStone -- 2/7/2008 4:00:51 PM >
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 2/7/2008 4:04:46 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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THURSDAY
Speed Squat
7x135
7x155
7x185
7x205
I really tried to power up and jump on these, more than usual. Im going to keep the weight down a little bit and really work on the speed. I think im going to start doing some plyometrics next week too.
Bench Press
warmup w135
5x185
5x205
5x215
Incline DB Press-slow
10x45lbers
8x45lb w/ static hold
OH Tri Ext. dropset
10w45s
8w35s
7w25s
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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RE: RollingStone's Journal - 2/9/2008 1:11:25 PM
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RollingStone
Posts: 680
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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SATURDAY
(first time ever throwing up in the gym)
Military BB Press
warmup w 115
135x10
135x6
BO BB Rows
135x10
145x10
145x9
Bicep Superset
BB Curls 90lbsx10
Supinated BB Curls 60lbx8
Wide Grip BB Curls 60lbx5w static hold
Squat
215lbx20
took all my will to get out reps 18,19, and 20. I couldnt rack the weight w/o my partner and i got up staggered around the room. I knew it was coming, i ran up out of my basement (storm door) and puked all over the sidewalk immediatly. It was nice... I felt good afterward and i drank my shake easily compared to the usual not being able too.
_____________________________
I will do today what you won't... so tomorrow I can do what you can't
Everything I've ever done was out of fear of being mediocre.
Height 6'0"
196 lbs BF 8-9
age 17
bench 280
squat ATG 315
deadlift 400
Power Clean 215
Current Goal: to cut 8lbs fat and gain strength simultaneously
(in reply to RollingStone)
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