Cruel Intentions Journal (cgrame)

another of my "days off" what is it like trick psychology with me or something?

anyways it was another w/e kind of day

pullups:
12 x 80
10 x 80
8 x 80
tricept pulldowns:
50 x 12 x 3
(supersets)

dips:
12 x 2 sets
pushups:
2 sets x failure
(supersets)

abs:
twists 50 x 12 (each side)
cruches with yoga ball (10 lbs) x 20
woodchops 50 x 12 (each side)
cruches with yoga ball (10 lbs) x 20
twists 50 x 12 (each side)
cruches with yoga ball (10 lbs) x 20
(kinda just kept going, 20 sec breaks when i needed it)
 
Good job man ! Nice workouts.
 
NoLoveLost said:
see? Ya just can't keep away! LOL :D

Do it when ya can do it and watch your diet and you can get thru it! :cool3:

You're doing great man..........:sport:
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thanks NLL.

yeah i'm trying. if i come home and have grilled chicken, potatos + veggies for din, a little while later im so hungry, but if i have like a few cookies, i'm good for the rest of the night. diet is no joke. its easier to go to the gym and bust your butt for 2 hours than to watch what you eat for 16 hours. good luck to you as well!!
 
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cgrame said:
thanks NLL.

yeah i'm trying. if i come home and have grilled chicken, potatos + veggies for din, a little while later im so hungry, but if i have like a few cookies, i'm good for the rest of the night. diet is no joke. its easier to go to the gym and bust your butt for 2 hours than to watch what you eat for 16 hours.
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so true!

You really got to keep only the healthy things at home. That is one of the ways my hubby and I manage to keep on track. We do have kids and have kid food around, but we know better.

Just remind yourself of how much you have worked out to get healthy before you think of eating something junky....:)
 
this is it, i really have got to stop. the rest of the weekend will be rest.
i think its that im going to the gym saying, i need to do cardio today. so instead of doing cardio i just kick my butt with weights!!! haha, i'm so cheap. i got to stop!

Pullups 12 x 80
Dips 10
Pullups 10 x 80
Dips 10
Pullups 8 x 80
Dips 10

Military Press 12 x 60
Front Raise 12 x 60
Military Press 12 x 60
Front Raise 6 x 60 (died)

Twists 50 x 12 (eachside)
Side Planks 30 sec (eachside)
Pushups x 20
Twists 50 x 12 (eachside)
Side Planks 30 sec (eachside)
Pushups till fail
 
I agree with what your sayin bro ! You definetely got the fire for the weights now, you got to keep in your mind though that if you overtrain and dont get a couple days of recoop, your can actually go in reverse.
Now take a damn rest and enjoy your weekend !!! :)
 
johnny83 said:
I agree with what your sayin bro ! You definetely got the fire for the weights now, you got to keep in your mind though that if you overtrain and dont get a couple days of recoop, your can actually go in reverse.
Now take a damn rest and enjoy your weekend !!! :)
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damn johnny wtf!! how did you pass me in posts already, 2 days ago you were at 60, lmao. good to see someone so active
 
cgrame said:
this is it, i really have got to stop. the rest of the weekend will be rest.
i think its that im going to the gym saying, i need to do cardio today. so instead of doing cardio i just kick my butt with weights!!! haha, i'm so cheap. i got to stop!
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lol, well, don't over do it. Get your rest, or go for a run....:animal3:
 
Tomorrow starts slight revised workout plan

I know I have this long - a$$ weekend so I totally took advantage of doing absolutely NOTHING! been watching movies and playing video games for the past 24 hours. Now it's time to do something productive before I turn into a zombie!

Here's my previous plan:




My New Plan

Day #1
Squats
Pullups
Bulgarian Split Squat
Rows (cables)
Dips + Pushups
Woodchops + Planks
External Rotations

Day #2
Bench w/ bar
Pullups/Chinups
Unilateral Pushups
Military Press
Inverted Row
Crunches + Side Planks
Arnold Press

Day #3
Deadlifts
Pullups
Walking Lunges w/ free weights
Rows
Preacher Curls w/free weights + Pushups
Woodchops + Planks
External Rotations

*3x12 reps 60 seconds of rest in between
*5 minutes of stetching before workouts
*45 minutes on elliptical (off days)

JohnnySolo I hope you're around to take a look at this, I'd love to know what you think!

If I can incorperate Cleans in there somehow let me know!!
 
Hey man, I’m just a follower really. The first post in my journal has the down low of what I’ve been doing (following)

From your rest times and rep numbers you are looking at mainly losing weight first and building muscles second, which is what I should be doing.

I think you may have a bit too much on the plate, but you will be better able to tell better once you are working with it. Some things like pull-ups and rows on the same day might be overwhelming, but you have to make the call. I added some ideas though.



Day #1
Squats
Pullups
Bulgarian Split Squat
Rows (cables)
Dips + Pushups (I’d only do one of these because the other will suffer – maybe dips and chest flies)
Woodchops + Planks
External Rotations

Day #2
Bench w/ bar
Pullups/Chinups
Unilateral Pushups
Military Press (maybe only work one OH press and add a shoulder fly. Do the Arnold and military every other week)
Inverted Row
Crunches + Side Planks
Arnold Press

Day #3
Cleans (explosive cleans after a good warm up – bar 45lbs, 65lbs, then up)
Deadlifts (go for lower reps but with moderate heavy weight with the 60 sec rest)
Pullups
Walking Lunges w/ free weights
Rows
Preacher Curls w/free weights + Pushups
Woodchops + Planks
External Rotations

*3x12 reps 60 seconds of rest in between
*5 minutes of stetching before workouts
*45 minutes on elliptical (off days)
 
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Squats:
175 x 12
195 x 10
215 x 8 (almost DIED, lost oxygen before legs gave [strange])

10lbs away from 2 platesssssssssss! so f'ing excited about this

Pullups:
80 x 12
80 x 12
80 x 10 (yay i'm finally improving on these)

Bulgarian Split-Squats:
Got like 50 x 10 with right leg and 50 x 8 with left and then...

(at this point I was literally sick. like when i used to over exert myself as a kid and get migranes, so i walked to the food court and got a sprite)

Rows (cables):
110 x 12
120 x 12
130 x 11

Dips + Pushups:
12/ 20 (fail)
12/ 10 (fail)
11/6 (fail)

I dunno Johnny, I think you're right I may have to cut out the pushups. Felt the burn though which is always good :action11:

Abs:
50 x 12 twists
30 crunches x 10lb yoga ball
1 min plank

50 x 12
20 crunches x 10lb yoga ball
50 sec plank

50 x 12
20 crunches x 10lb yoga ball
50 sec plank

External Rotations:
12 x 20
12 x 20
6 x 30 (finally decided to go up)

Yeah so that's it ( I dunno if it was because I took off last week and only did bodyweight exercises, or if because I sat on my A_S all weekend and played video games or if I was tired/didn't eat enough....whatever! BUT this workout took a lot out of me, first time in a while I was like having trouble catching my breath.

I did do significantly better than I normally did. I have a theory, this is the first serious rest I've given my body. So maybe my muscles are like DAMN LETS DO THIS WEVE FINALLY GOTTEN SOME REST!! and my breath is like WTF WHERE DID THIS COME FROM..

hell if i know!
 
cgrame said:
Squats:

Dips + Pushups:
12/ 20 (fail)
12/ 10 (fail)
11/6 (fail)

I dunno Johnny, I think you're right I may have to cut out the pushups. Felt the burn though which is always good :action11:
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Nice work all-around.

When I do my burn out with push-ups I burn out quick....what you did looks real good.
 
Chest:
155 x 12
175 x 12
195 x 9 (i forgot to write about this, was tired last night. i was getting no where with trying to push 225x12. i think i jumped the gun a bit. so now i'm taking a step back and progressing slowly. But 225x12 is my goal and i'm getting there no matter what.) (just so everyone knows i had this trip where i went to pennsylvania and it just so happened that i had like 2-3 days of rest before i did my DAY 2 workout which is this. That's why I was able to push 2 plates the way i did. See the problem now is I have day 1 = squats, day off, day 2 = chest. I dont think my body is completely rested the way it was when i did 225 in pennsylvania and that's why everything was out of whack.)

Pullups:
80 x 12
80 x 12
80 x 8

Walking Lunges:
50 x 24 x 3

Military:
12 x 90
8 x 90
7 x 90

Inverted Rows:
12 x BW x 3

Abs:
12 x 50 twists
15 x 10lb crunches
20 x 10lb crunches
12 x 50 twists
(got lazy with the abs today, felt like i was about to pass out on the floor.)
 
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Deads:
12 x 155
12 x 175
8 x 185

Cleans:
6or7 x 95
6or7 x 95
7 x 95
(my first time with these, i dunno why but i was having so much trouble keeping count lol:biggrinsanta:)

Pullups:
80 x 12 x 3

Lunges:
24 x 50 x 3

Rows:
120 x 12
130 x 12
140 x 7

Biceps: (preacher machine)
45 x 12
70 x 12
80 x 7

Shoulder Extensions:
12 x 20 x 3

Wrists hurt a little bit with cleans and rows. like an electrical shock going from my wrist to my forum.

did this workout yesterday but left my book in my car.

P.S. been in a ****ty move.
 
So just a little update post.

I want to start getting more direction. I've been a little down/bad mood lately. it drove me to eat some candy/chips. not that my diet is that great anyways but i can def feel how crappy my stomach feels the mornings after i wake up from eating crappy food.

i've been very religious with my weight training and it's been paying off big time.

and around in december i'm going to want to start cutting.

1: so i figured i'm going to do cardio 2 days a week religiously FOR NOW. HIIT preferably and then maybe a nice 30 min run

2: i want to start my day off by stetching followed by 20 jumping jacks/pushups/crunches. this is just to get the juices flowing.

3. besides my 2 days of cardio at the gym i would like to randomly run outside with a hoodie on 2 days a week.

4. figure out something with dieting cause i just cant seem to beat this monster.

I have the type of will power where if i want to quit smoking (which i did) i just STAY AWAY COMPLETELY. It's as if cigs dont exist anymore. but with eating it's not like I can pretend that food is not there. It's like if you know you should take the stairs but you rationalize by saying oh well i'm carrying this little bag so i think that merits an elevator. that's how i am with food and it's really kicking my butt.

anyways

i have a board i write down physical goals for myself on.

1. was to start doing squats and deads (done)
2. this time was to incorperate cleans (im starting to do)
3. now i'm going to write down my cardio goals and stetching goals
4. and finally i will write down my diet goals ( in 2-3 weeks)

also by december i would like to be at these numbers before i start cutting

275 x 12 = squats
225 x 12 = chest
225 x 12 = deads
12 pullups

HAPPY HALLOWEEN :pain7::pain7::pain7::pain7:
 
I like the board idea and that you are following through! Looks like some good goals. I also like item 2 for the mornings.
 
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