Monday September 3

Musical Selection: Pantera Vulgar Display of Power

Squats

-Bar x 5
-30 x 3
-60 x 1
-95 3 x 5

Bench

-50 x 4
-90 x 2
-130 3 x 5

Rows

-40 x 4
-80 x 2
-120 3 x 5

Skullcrushers

-40 3 x 5

Dumbell Side Bends

-60 3 x 5

Leg raises - 10 2 x 10, weighted twist crunches 2 x 15


i think doing nothing but eating and laying on my ass for two days helped...squats were not bad...

Wednesday September 5

Musicz: At The Gates - Slaughter of the Soul

Squat

-bar x 5
-30 x 3
-60 x 1
-95 3 x 5

Deadlift

-bar x 5
-45 x 3
-90 x 1
-130 1 x 5

Military Press

-bar x 5
-50 x 3
-70 x 1
-85 3 x 5

Pullups

-3 x 8

Barbell Curls

-70 2 x 5

Dips - 2 x 10, Leg Raises - 2 x 10


everything felt pretty good...i been eating 4k calories a day...deadlift felt great. probably because i found a way to use my bench as a squat rack...no more deading everything.

Nice ... good to see you moving along with this and eating big, keep it up bro.

thanks dude...i'm fairly "full" all day long. almost to the point of being...too full :)

i had a cheater meal this morning...first break at work...7 fried chicken legs. mmmm. and this horrible steven segal energy drink called cherry charge.

i try to drink one of those once a week to punish myself...and help me realize...there are so many things in life that taste better. :)

also...thanks to everyone here...i have learned a shitload...if not for here...i'd still be floundering...or on my ass playing video games.

Steven Segal plus energy seems like an oxymoron :D

if you can find them....i recommend everyone try them at least once in life....he also has one called "asian experience."

they alltogether taste like shit. :)

Friday September 7

Musical Selection: Pantera - Far Beyond Driven

Squats

-Bar x 5
-30 x 3
-60 x 1
-95 3 x 5

Bench

-70 x 4
-90 x 2
-130 3 x 5

Rows

-50 x 4
-90 x 2
-120 1 x 5, 115 2 x 5

Skulls 40, 3 x 5....DB side bends 60, 3 x 5

Russian Twists 5 pounds 2 x 8, 5 pound weighted crunches, 2 x 15.


backed off on the rows...because of form...if i take it slower and not ram the bar into my upper abs i can do 120...that helps me keep my hips fairly stationary...and my ass height to stay the same. is it ok to do them slow?

russian twists fucking own.....first time i've ever done them....my abs are going to hurt like fuck tomorrow.

squats were good...and bench was good. i'm excited to hit 100 on the squat next week.




you're muscle and gall....naive at best.....i'm bone...brain...and cock. deep down...stronger than all. Great album.....

Monday September 10

Muzak: Edge of Sanity - Spectral Sorrows

Squat

-Bar x 5
-30 x 3
-70 x 1
-100 3 x 5

Deadlift

-50 x 4
-90 x 2
-135 1 x 5

Military Press

-30 x 4
-60 x 2
-90 3 x 5

-Pullups, 3 x 8
-Curls 50, 3 x 9
-Dips, 2 x 10
-Leg raises 2 x 7, russian twists 5 lbs. 2 x 8


started holding the leg raises for about 2 seconds after they were up....that and russian twists = killer.

i love it.

Wednesday September 12

Music: Edge of Sanity - Crimson II

Squat

-bar x 5
-30 x 3
-60 x 1
-100 3 x 5

Bench

-50 x 4
-85 x 2
-135 3 x 5

Rows

-50 x 4
-90 x 2
-120 3 x 5

Skulls: 40 - 3 x 10
DB Side Bends: 60 - 3 x 6
Russian Twists: 5 - 2 x 8
Weighted Situps: 5 - 2 x 15

I'm glad to see people trying some more variation on the "ab" training other than the usual leg raise and situp or cable pulldown combo. BTW, I notice you are doing DB side bends. May I suggest you try overhead DB side bends instead. What they will do is increase the lever length so that a little weight is magnified by a whole bunch. Plus increasing the stimulus to the whole region in general by engaging the stabilization component, etc. This will keep you from ending up with 120 pound db's in each hand and wondering why it ain't enough :biglaugh: