lol...... like I said to you before, it's journey.....but you must have been plastered after all that......LOL :beer2:
Cruel Intentions Journal (cgrame)
- Thread starter cgrame
- Start date
lol...... like I said to you before, it's journey.....but you must have been plastered after all that......LOL :beer2:
Yeah I had a great time, it was totally worth it. I got to see a friend i haven't seen in really long time and more importantly he was insisting on going to get a burger with sweet potato fries afterwards and even in my drunkard state I refused lol. I'm very proud of myself on that one. =D
Deads:
135 x 12
155 x 12
175 x 7
Decline Chest:
145 x 12
165 x 12
185 x 9 1/2 (got nervous, no spotter)
Walking Lunges: (each leg)
20 x 12
20 x 12
25 x 12
Rows:
105 x 12
125 x 10
135 x 10
Pulldowns:
120 x 10
120 x 10
( i did these cause i felt my form was off on my rows so wanted to make sure i got back properly)
Biceps Two Arm Cable Curls: (each arm)
30 x 12
40 x 12
50 x 12
Abs: (super sets)
Wood chops: 70 x 12 x 3
Planks: 60 seconds x 3
yoga ball+cable crunches: 20 x 12 x 3
Shoulder Rotation: 20 x 12 x 3
great workout today, really improving on my numbers. got to work on rows and improve my form with that.
135 x 12
155 x 12
175 x 7
Decline Chest:
145 x 12
165 x 12
185 x 9 1/2 (got nervous, no spotter)
Walking Lunges: (each leg)
20 x 12
20 x 12
25 x 12
Rows:
105 x 12
125 x 10
135 x 10
Pulldowns:
120 x 10
120 x 10
( i did these cause i felt my form was off on my rows so wanted to make sure i got back properly)
Biceps Two Arm Cable Curls: (each arm)
30 x 12
40 x 12
50 x 12
Abs: (super sets)
Wood chops: 70 x 12 x 3
Planks: 60 seconds x 3
yoga ball+cable crunches: 20 x 12 x 3
Shoulder Rotation: 20 x 12 x 3
great workout today, really improving on my numbers. got to work on rows and improve my form with that.
Squats:
155 x 12
175 x 12
195 x 8
Incline Chest:
150 x 10
150 x 10
150 x 7
Walking Lunges:
25 x 12
25 x 12
25 x 12
Pulldowns:
120 x 12
130 x 10
140 x 8
Tricep pulldowns: (using towel)
40 x 12
50 x 10
50 x 8
Rotary Cuff:
20 x 12 x 3
I didn't do abs today because the personal trainers were hoging up the whole ab section and it was pissing me off. so I will do them tomorrow with HIIT for cardio.
155 x 12
175 x 12
195 x 8
Incline Chest:
150 x 10
150 x 10
150 x 7
Walking Lunges:
25 x 12
25 x 12
25 x 12
Pulldowns:
120 x 12
130 x 10
140 x 8
Tricep pulldowns: (using towel)
40 x 12
50 x 10
50 x 8
Rotary Cuff:
20 x 12 x 3
I didn't do abs today because the personal trainers were hoging up the whole ab section and it was pissing me off. so I will do them tomorrow with HIIT for cardio.
Abs: (super sets)
Wood chops: 70 x 12 x 3
Planks: 60 seconds x 3
yoga ball+cable crunches: 20 x 12 x 3
Then:
12 x 3 crunches w/ 8lb yogaball above head
Cardio:
Elliptical - Cardio setting
9 Min Warm up
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
5 Min Cooldown
Wood chops: 70 x 12 x 3
Planks: 60 seconds x 3
yoga ball+cable crunches: 20 x 12 x 3
Then:
12 x 3 crunches w/ 8lb yogaball above head
Cardio:
Elliptical - Cardio setting
9 Min Warm up
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
20 Sec HIIT
1 Min Slow
5 Min Cooldown
I took pictures just now and compared them to last month. I can see very tiny differences but nothing significant so I'm not even going to bother posting them. The problem is I'm not losing weight especially off of my stomach. Which is my fault and I know that. I have a feeling I would have seen great improvement on my muscles if I would have shed some lbs cause I worked out pretty great this month. It's only my first month of a FBW so i'm not to sad. By next month though I want to really notice the difference. FBW, HIIT and watching what i eat.
I notice I have no trouble eating well untill I get home and I'm bored at night and I end up snacking. I dont have cookies, ice cream or chips in my house so I just kinda eat an extra meal or 2
like last night i had wheat thins, then banana nut crunch cereal. ugh.
yeah late night snacking is def my biggest enemy. I remember in the past I went from 220 to 170 but I was also smoking like an animal at the time. I'm 220 this time as well but my body has A LOT more muscle on it then it did 5 years ago when I originally lost all my weight.
I don't know why I went rambling on like this. Sorry lol, shower time!
I notice I have no trouble eating well untill I get home and I'm bored at night and I end up snacking. I dont have cookies, ice cream or chips in my house so I just kinda eat an extra meal or 2
like last night i had wheat thins, then banana nut crunch cereal. ugh.
yeah late night snacking is def my biggest enemy. I remember in the past I went from 220 to 170 but I was also smoking like an animal at the time. I'm 220 this time as well but my body has A LOT more muscle on it then it did 5 years ago when I originally lost all my weight.
I don't know why I went rambling on like this. Sorry lol, shower time!
see, you can still have fun and curb yourself! 
no but i just started doing deadlifts last month. i been doing bench for a really long time. does that have anything to do with it? hmm maybe i do have a back problem.
Chest:
145 x 12
(right in here i accidently added 5 more lbs to 1 side, really threw me off, i was so pissed, did like 4 reps. the funny thing is that 5 lbs felt like 50 extra...so strange.)
195 x 10
225 x 5
230 x 3
(still a little annoyed about my bench numbers)
Pull ups:
80 x 12
80 x 9
80 x 6
1 arm bench press:
30 x 12
40 x 12
45 x 12
Military press:
95 x 12
95 x 11
95 x 9
Rows:
95 x 12
135 x 12
145 x 9
Arnold Press:
20 x 12
20 x 10
20 x 8
It's always this 2nd day that brings me down the most. the 1st and 3rd day of my cycle always have good gains. I don't know what's going on with my chest but 225 x 12 is my goal and It seems like I'm stuck. Very annoying!
145 x 12
(right in here i accidently added 5 more lbs to 1 side, really threw me off, i was so pissed, did like 4 reps. the funny thing is that 5 lbs felt like 50 extra...so strange.)
195 x 10
225 x 5
230 x 3
(still a little annoyed about my bench numbers)
Pull ups:
80 x 12
80 x 9
80 x 6
1 arm bench press:
30 x 12
40 x 12
45 x 12
Military press:
95 x 12
95 x 11
95 x 9
Rows:
95 x 12
135 x 12
145 x 9
Arnold Press:
20 x 12
20 x 10
20 x 8
It's always this 2nd day that brings me down the most. the 1st and 3rd day of my cycle always have good gains. I don't know what's going on with my chest but 225 x 12 is my goal and It seems like I'm stuck. Very annoying!
Deads:
12 x 155
10 x 175
6 x 185
Decline Chest:
12 x 155
12 x 175
9 x 195
Lunges:
12 x 25 x 3
Rows:
12 x 135
12 x 135
8 x 155
Bicep cables:
12 x 40
12 x 50
6 x 60
Abs:
super sets
12 x 50 x 3 (cable twists)
20 x 10 x 3 (crunches with medicine ball)
planks till failure
Rotary Cuff:
20 x 12 x 2
20 x 15 x 1
12 x 155
10 x 175
6 x 185
Decline Chest:
12 x 155
12 x 175
9 x 195
Lunges:
12 x 25 x 3
Rows:
12 x 135
12 x 135
8 x 155
Bicep cables:
12 x 40
12 x 50
6 x 60
Abs:
super sets
12 x 50 x 3 (cable twists)
20 x 10 x 3 (crunches with medicine ball)
planks till failure
Rotary Cuff:
20 x 12 x 2
20 x 15 x 1
Well it's been 3 days since i've posted here. Mainly cause school just started and I do charity for the Knights of Columbus, it just so happens that a ton of **** happened over these past few days. Even on top of everything I was still going to go except I felt like I might have been starting to get sick. I really really hate getting sick so that's probably the one thing to prevent me from going to the gym. I figured I'd go today but instead of increasing weight I will try to increase my numbers.
edit: as a side note i've noticed i have a lot more control and will power over my diet/eating habits on the days I don't weight train. weird eh?
edit: as a side note i've noticed i have a lot more control and will power over my diet/eating habits on the days I don't weight train. weird eh?
Sounds good, man.
Let us know how you do today.
Let us know how you do today.
Squats:
165 x 12
185 x 12
205 x 10 (yay into the 200s)
Up Chest:
150 x 12 x 3
Walking Lunges:
30 x 12
30 x 10
30 x 8
Rows (cables):
110 x 12
110 x 12
120 x 12 (had trouble with dumbell rows today, felt like i was pulling out my wrists so i stopped after one set and did these)
Tricep pulldowns (w/towel):
40 x 12
50 x 10
50 x 7 (no progress)
Lat Pulldowns (machine):
110 x 12
130 x 12
150 x 10
Abs (supersets):
1.Twists 50 x 12 x 3
2. Crunches 20 x 12 x 3 (8 lb yoga ball)
3. Planks (1 min each)
Rotary Cuff:
20 x 12 x 2
165 x 12
185 x 12
205 x 10 (yay into the 200s)
Up Chest:
150 x 12 x 3
Walking Lunges:
30 x 12
30 x 10
30 x 8
Rows (cables):
110 x 12
110 x 12
120 x 12 (had trouble with dumbell rows today, felt like i was pulling out my wrists so i stopped after one set and did these)
Tricep pulldowns (w/towel):
40 x 12
50 x 10
50 x 7 (no progress)
Lat Pulldowns (machine):
110 x 12
130 x 12
150 x 10
Abs (supersets):
1.Twists 50 x 12 x 3
2. Crunches 20 x 12 x 3 (8 lb yoga ball)
3. Planks (1 min each)
Rotary Cuff:
20 x 12 x 2
Last edited:
Deadlifts
12 x 165
10 x 185
6 x 195
Decline Chest
12 x 165
12 x 185
7 x 195
Rows (cables)
12 x 110 x 3
Preacher curls
12 x 45 x 3
Fridays workout was so aweful I didn't even bother posting it. I had like 5 hours of class and 6 hours of work + all the driving around and ****. I didn't really have time to eat (literally) so by the time I got to the gym at 12am, I SUCKED!
Today I had to go to the bathroom after my preacher curls and decided to call it a day because it took so long.
I'm deciding to take a week off from weight lifting this week to get some rest cause something def isn't right in my body right now. It's my 6 month mark about so I think I'm def do for a week off anyways.
I really want to focus on HIIT for the rest of the week and diet. Diet is still my biggest challenge to overcome. I should prob talk to Chillen about this (too bad I don't see him around too much anymore.) Monday I will come back with a slightly revamped routine. I just really need some minor tweaking. I'm def going to be asking you guys for help with that too, that's for sure!
Also 1 more thing. I'm starting to get a slightly better income lately. I'm thinking of buying a big thing of protein powder. WHEY or w/e you guys call it for before/after workouts.
Actually this is the last thing (lol) I want to start taking a few videos at the gym/maybe a few pics of my form with certain exercises so you guys can tell me if I'm doing it right!
12 x 165
10 x 185
6 x 195
Decline Chest
12 x 165
12 x 185
7 x 195
Rows (cables)
12 x 110 x 3
Preacher curls
12 x 45 x 3
Fridays workout was so aweful I didn't even bother posting it. I had like 5 hours of class and 6 hours of work + all the driving around and ****. I didn't really have time to eat (literally) so by the time I got to the gym at 12am, I SUCKED!
Today I had to go to the bathroom after my preacher curls and decided to call it a day because it took so long.
I'm deciding to take a week off from weight lifting this week to get some rest cause something def isn't right in my body right now. It's my 6 month mark about so I think I'm def do for a week off anyways.
I really want to focus on HIIT for the rest of the week and diet. Diet is still my biggest challenge to overcome. I should prob talk to Chillen about this (too bad I don't see him around too much anymore.) Monday I will come back with a slightly revamped routine. I just really need some minor tweaking. I'm def going to be asking you guys for help with that too, that's for sure!
Also 1 more thing. I'm starting to get a slightly better income lately. I'm thinking of buying a big thing of protein powder. WHEY or w/e you guys call it for before/after workouts.
Actually this is the last thing (lol) I want to start taking a few videos at the gym/maybe a few pics of my form with certain exercises so you guys can tell me if I'm doing it right!
Keep us posted with HIIT. You have been doing great with the weights, have good week off! maybe a few pushup though??
Don't worry, I've come to far and have a far way to go. I will not quit.
yeah i def will johnny. Maybe some pushups would be nice, good idea dude. I peep your workouts, you're pushing some serious weight!
Thanks, man. Try some dive bombers…keep the reps low and go for a stretch, great for chest and shoulders…I think they helped my rotor cuffs get real strong.
dive bomber push-up - Google Search
If you already know about these the link is for noobs that read here.
dive bomber push-up - Google Search
If you already know about these the link is for noobs that read here.
well i said i wasn't going to workout. that this was supposed to be my off week. but i lied. i met a friend at the gym and did a "moderate" workout.
more like a w/e i felt like workout
pullups:
12 x 80
10 x 80
8 x 80
rows w/ cables:
12 x 100 x 3
vertical rows:
12 x 100 x 3
pushups:
25 x 4
bis/tris:
don't remember =\
military press
12 x 90
12 x 90
11 x 90
i wouldn't say it was a light workout. but i will say it wasn't nearly as hard as what i normally do.
more like a w/e i felt like workout
pullups:
12 x 80
10 x 80
8 x 80
rows w/ cables:
12 x 100 x 3
vertical rows:
12 x 100 x 3
pushups:
25 x 4
bis/tris:
don't remember =\
military press
12 x 90
12 x 90
11 x 90
i wouldn't say it was a light workout. but i will say it wasn't nearly as hard as what i normally do.