AP's Journal

A

AgitatedPancake

0
I decided I need to make myself a journal, so I can see myself progressing with my strength as I continue what I do. I've been workin out for a few months now, and made some good progress, but I think its time to track it. As of right now I do not have a workout plan like many of you do, where you plan out each days exercises. Rather, I like to hit every body part (FBW) with a push-pull. For example I do a horizontal push/pull (bench and rows), vertical upper (Pullups and military press), and vertical lower (Dips, shrugs) and also incorporate some lower back and leg work with Squats and Deads that switch off every workout, but I don't have an order for which I get them done. Also, I love supersetting so I do that with pretty much every exercise. Also, the way I move up is I start with a weight I can do at 8 reps, and do that untill I can do 10 reps per set, then move up in weight to a new weight that I can do 6-8 reps per set of, and increase that to 10 reps and so on and so on.

Sunday, May 25:
Dips: (BW) 10x3
-SS With-
Pullups: (BW) 10x1, 9x1, 8x1

Squats: (155) 8x3

Bench: (145) 8x3
-SS With-
B/O Rows: (Easy-Curl + 100) 8x3

Military Press (65) 8x3 (New to doing it freeweight, starting light)


No cardio that day, legs were dead =P
 
Wednesday, May 28:
Dips: (BW) 11x3
-SS With-
Pullups: (BW) 9x3

Deadlifts: (185) 8x3

Bench: (145) 9x3
(no superset today, bent bar was taken)

Machine Rows (120) 8x3
-SS With-
Machine Military Press (80) 8x3

Ab Machine (100) 15x1
Leg Lifts 10x1


Felt really good today got my dips up 1 rep per set, pullups I just evened out, got 1 rep per set more on the bench and the rest I had nothing to go off of, so yeah. :p Once I my bodyweight exercises hit 12 reps per set, I'm going to be adding weight to make them more difficult.
 
AgitatedPancake said:
Wednesday, May 28:
Dips: (BW) 11x3
-SS With-
Pullups: (BW) 9x3

Deadlifts: (185) 8x3

Bench: (145) 9x3
(no superset today, bent bar was taken)

Machine Rows (120) 8x3
-SS With-
Machine Military Press (80) 8x3

Ab Machine (100) 15x1
Leg Lifts 10x1


Felt really good today got my dips up 1 rep per set, pullups I just evened out, got 1 rep per set more on the bench and the rest I had nothing to go off of, so yeah. :p Once I my bodyweight exercises hit 12 reps per set, I'm going to be adding weight to make them more difficult.
Click to expand...

SHAKE and BAKE the AgitatedPanCAKE!

ROCK ON!

You're just PANCAKING DA........shiiiiiiiiiit................:) :D



Do not MISTAKE AgitatedPanCAKE, he eliminates all heart ACHE with his extraordinary hungry heart that makes the earth SHAKE, because his goal is at STAKE, and ROCKS ON for Pete's SAKE!

YES.........

Keep up the great work!

We are with you, brotha.......by your side.........

ALL THE BEST, young man!



Chillen
 
Friday, May 30:
Dips: (BW) 12x3
-SS With-
Pullups: (BW) 10x3

Squats: (155) 9x3

Bench: (145) 10x3
-SS With-
B/O Rows: (Easy-Curl + 100) 9x3

Military Press (75) 8x2

Hopped on the treadmill for 10 mins to get my heart rate pumpin, I'm either going to start throwing in a good amount of cardio again soon, or try to cut ice cream out of my diet as its killin me =P
 
Whats up guys, wouls have posted this yesterday but I couldn't access the forums for some reason. ANYWHO, here's my workout =D

Sunday, June 1:
Dips: (BW+15) 8x3 (OMG I'm excited about this, actually adding weight to a BW exercise is unheard of for me!)
-SS With-
Pullups: (BW) 11x3

Deadlifts: (185) 8x1; 6x1 (wasn't feelin' it, my form wasn't quite right so I figured its better to stop early than mess myself up)

Bench: (145) 11x3 (this felt awesome, I was able to pump them out pretty well)
-SS With-
B/O Rows: (Easy-Curl + 100) 10x3

Military Press (75) 8x2

I think I might have to start packin a protein shake, or eatin some more carbs before my workouts, towards the end i'm feelin really drained and I'm having a hard time pushin myself for the last sets of the last exercises like the military press's.
 
Tuesday, June 3:
Dips: (BW+15) 9x3
-SS With-
Pullups: (BW) 12x3 (last day of plain bodyweight, going to add weight next time!)

Leg press: (400) 8x2

Bench: (145) 12x3 (Definately going up in weight in my next workout, I think i'm going to go for 160, but I may settle for 155)
-SS With-
B/O Rows: (Easy-Curl + 100) 11x3

Today wasn't a full workout, I know. I underate yesterday and could definately feel a lack of energy today that really took it out of me. I've gotta really keep on top of the eating! Also, what I've been doing has been working out awesome for me, except for one little thing. My weight hasn't changed in over a month. Now I know I'm getting stronger by the fact that all my reps and weights are going up pretty consistently, but it still bugs me that the scale isn't going down (you know how it is). I think (even with the muscle mass i'm adding) I would be getting close to fit around 205-210, and i'm hovering around 225 right now. I want to cut to get down to a weight thats closer to my final goal, then continue on this awesome balance I have going right now, but at the same time I don't want to lose this balance where I am getting good gains in the gym without getting heavier. I don't know what to do!
 
Thursday, June 5:
Dips: (BW+15) 10x3
-SS With-
Pullups: (BW+15) 8x3

Leg press: (400) 8x2

Bench: (145) 12x3 (Forgot I had already done my 12 rep day, oh well lol)
-SS With-
B/O Rows: (Easy-Curl + 100) 12x3


Yeah I slipped up on my bench and forgot that I ahd already done my 12 day, but atleast from now on my bench and row's are going to be going up with the same reps, should make it easier for me to remember =P. Yesterday I hit a new low for me on the scale, 223.8 so I'm pretty happy about that. I think I'm going to try to cut down, which means my progress in the lifting is going to be slowing down. Oh well, all for the better right? :beerchug:
 
Well this is awesome, looks like the journal is going to be on hold for a little while. Playing basketball yesterday, landed funny on the base of the hoop. Severe sprain or possible torn tissue, but no break. A little depressing. Luckily my neighbor has a bench and lat pulldown that I should still be able to use, but rows, squats, and a couple more exercises are out of the picture for a bit.
 
Well the swelling on my ankle has gone down, but I've got some fun colors going on...blue, purple, yellow...nice. I'm having it checked out again on monday, they couldn't diagnose very well because of the swelling. I'm able to put pressure on it but im still feelin pretty tender so it looks like i'm going to be out of doing legs for a while =/. It sucks too because I was making good mass gains with my squats and deads, oh well as soon as I get off the crutches i'm going to be back in the gym for all of the upper body work. I'm going to try to do some leg extensions, curls, and lower back extensions when I get back because its the only way I can think of to work my legs and lower back without using my ankle.

This SUCKS!

*EDIT* though I have been lowering my caloric intake to balance out iwht my lack of physical activity, and it looks like its been for the better. I'm now sitting on an average of around 223lbs from 3 days (no random drop), so thats nice
 
Well I got into my neighbors garage yesterday to do some upper body exercises, and man it felt GREAT! They have a smith machine type bench, here is what I did
I pretty much did bench and lat pulldowns supersetted, so heres are the numbers:

Bench:
135 x 8
155 x 8
175 x 8 x 3
135 x 10

Lat pulldowns:
Wide grip: 100 x 8 x 3
Narrow Grip: 100 x 8 x 3


Now I know this isn't really anything, but I don't really want to go to the gym till I am off crutches, and until im standing confidently I cant do any standing exercises. As a side note, I've been keeping my calories in check and the whole time i've been on crutches i've been keeping a deficit, hit 220.8lbs on the scale when I woke up this morning. Man i'm gettin pumped up this actually turned out to be a good thing! I was stuck at a weight plateau for such a long time it feels AWESOME to finally break free, and so far it doesn't seem that I have lost much if any of my strength!
 
Well I went to the gym today, and noticed I was feeling a little weaker than I was before my injury. I don't know its because of low food consumption, or lost strength because of my deficit, but here is what I did:

Dips: (BW) 12x1, 11x2
Pullups (BW) 12x1, 11x2

Bench (145) 8x3
Row Machine (120, don't want stress on ankle) 10x3

I think once my ankles better I'll feel alot better and I hope the numbers should go back up, but I don't expect them to be exactly where they were as I am now eating a deficit to lose some weight, so I figure my progress has halted.
 
Thursday, June 19:
Dips: (BW) 12x3
-SS With-
Pullups: (BW) 12x3


Bench: (145) 12x2; 8x1
-SS With-
B/O Rows: (Easy-Curl + 90) 12x3


Ankle is starting to feel pretty good, hopefully back into deads and squats middle of next week!
 
Boo! I'm still here, though i've been slacking majorly. I've only been going to the gym about once a week, and i've been way overeating on the snack foods
icon_weed.gif
.

My weight has stayed the same, teetering around the 220lb mark the whole time. I went to the gym today, did basically the same routine of pullups, dips, bench, bent over rows, and squats, but because I really havent been using my legs a whole lot i went really easy on the squats. more to come!
 
I'm still chugging along, doing FBW's 3x per week with cardio in each session, every now and then I throw in cardio on an off day to help me keep going. I'm down to 205.5 as of today on my digital scale, My goal is to be right around if not under the 200 mark for halloween =D
 
Hey man thanks for the comment, Here are some pics that pretty much sum up my progress since the beginning. First time I've looked at all of them at the same time and all I can say is HOLY CRAP! I had no idea I've made that much of a change. Motivation =D.

Beginning:


Middle:


Now:


Arm:



WOOOO
 
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