PDA

View Full Version : Vox's Vision



vox
05-20-2001, 11:27 AM
Chest Sunday, May 20

Dumbell Press: 30-12,35-12,40-10,45-6
Incline Bench: 95-10,115-9,125-5
Flat Flyes: 15-12,20-10,25-5
Cable Cross.: 30-15,40-8,40-6

First installment. Started training April 11.

vox
05-21-2001, 06:32 PM
Shoulders Monday, 21

Dumbell Press: 25-12,30-12,35-6
Upright Rows: 55-12,65-10,75-6
Lateral Cable Raise: 10-12b,(20-10r,20-7l),(30-4r,30-2l)
(10-19r,10-11l)
Barbell Shrugs: 115-12,125-10,135-12,135-9
Dumbell Shrugs: 55-15,60-14,65-11

First time trying Barbell Shrugs. I could have lifted more but was unsure of where to start. Exceited for next shoulder day so I can lift more.

Maddog
05-21-2001, 07:54 PM
Next week start your dumbbell shrugs at 70lbs.:)

vox
05-22-2001, 07:07 PM
Bi's Tri's Tuesday May, 22

EZ Bar Curls: 65-12,75-7,75-4
Cable Tri press. Bar: 45-12,60-12,65-8
Alt. Dumbell Curls: 25-12,30-11,35-7
Tri. Pressup?: 40-12,45-10,50-6
Spider Standing: 15-12,20-10,30-6
Cable Kickback: 20-12,30-5,20-10
Double Cable Bi's: 30-13,50-12,60-5
Rope Press Down: 45-10,45-7,30-10

I usually superset but the gym was busy. Hope I didn't choose wrong when I worked bi and tri alternately. Did not like cable kickback.

vox
05-26-2001, 08:41 AM
Chest Thursday, May 24

Dumbell Press: 30-12,35-12,40-12,50-5
Incline Bench: 95-12,115-10,135-6
Flat Flyes: 20-12,25-7,25-7
Cable Cross.: 30-12,50-5,(40-5,30-7,20-12)

Chest Weight went up on everything, Start with 40 or 45lbs on dumbell press. Felt good to get stronger.

vox
05-26-2001, 08:50 AM
Back Friday, May 25

Lat. Pulldown: 120-12,135-8,150-4
Pressdown: 105-12,120-11,135-6
Hammer High Row: 160-9,180-7,200-6
Kneeling Lat. Press: 30-12,45-12,60-5
Hammer Lat. Row: 55-12,65-11,70-10

Weight went up on eveything. Lat pulldown is more than my weight. Don't laugh maddog, 240lbs.

Maddog
05-26-2001, 10:10 AM
HA HA HAAAAAA

vox
05-27-2001, 11:39 AM
Shoulders Sunday, May 27

Dumbell Press: 25-12,35-12,45-4,40-5
Upright Rows: 55-12,75-7,85-5
Cable Raise:10-12,20-12,(30-4R-3L)Drop to failure
Barbell Shrug: 155-12,175-12,205-7
Dumbell Shrug: 70-12,80-9,85-6

Maddog pushed me to start with 70's on dumbell shrugs. Very good tip. Really like doing shrugs. May take out upright rows and replace it with bent-over lateral raises.

vox
05-30-2001, 04:26 PM
Bi's Tri's Monday May, 28

Dumbell Curls: 30-12,40-9,45-6
Spider Curls: 25-10,30-8,(35-5R,6L)
Stand. Con. Curls: 30-12,35-10,35-8
Tri. Pressdown: 40-12,60-8,70-6
Dumb. Overhead Ext.: 45-12,60-8,65-6
French Press: 35-12,45-11,55-6

Worked out with Maddog. It was the best work out I have had yet. Thank-you. The Maddog name fits.

vox
05-30-2001, 07:21 PM
Legs Wednesday, May 30

Leg Press: 180-12,230-10,270-7
Hack Squat: 50-12,60-10,70-7
Leg Extension: 45-12,60-12,90-12
Calf Raises: 120-12,135-12,150-9

Next time I have to start heavier on extension(90+) and calf raises(150).

vox
06-03-2001, 10:30 AM
Chest Thursday, May 31

Dumb. Press: 40-12,45-9,50-5
Incline Bench: 115-12,135-5,135-4
Flat Flyes: 20-12,25-9,30-5
Cable Cross.: 30-12,40-10,40-5

Tired tonight. Didn't feel as good as I wanted to leaving the gym, not happy with my effort.

vox
06-03-2001, 10:37 AM
Back Friday, June 1

Lat Pulldown: 120-12,135-8,150-6
St. Bar Pulldown: 105-12,120-11,150-5
High Row: 80-12,90-8,100-6
Kneeling Lat. Press: 45-12,60-10,75-2 Drop to Failure
Alt. Ham. Lat Row: 65-12,70-10,80-8

Wonder if I am doing to many Rows. Maybe I should drop one and do another excercise? Went went up somewhat doing body weight on a few
:)

vox
06-03-2001, 05:18 PM
Shoulders Sunday, June 3

Shoulder Press: 35-12,40-10,45-6
Lying Shoulder Raises: 15-12,20-10,25-6
Cable Raise: 10-12,20-12R,10L,30-4R,3L
Barbell Shrug: 185-12,195-9,205-7
Dumbell Shrug: 80-11,85-10,90-7

Maddog pushed me to go heavier and again it was awesome. :D

Dabomber
06-03-2001, 06:22 PM
Shoulders Friday, June 1

Lat Pulldown: 120-12,135-8,150-6
St. Bar Pulldown: 105-12,120-11,150-5
High Row: 80-12,90-8,100-6
Kneeling Lat. Press: 45-12,60-10,75-2 Drop to Failure
Alt. Ham. Lat Row: 65-12,70-10,80-8

Wonder if I am doing to many Rows. Maybe I should drop one and do another excercise? Went went up somewhat doing body weight on a few

BAhaha!!

vox
06-05-2001, 08:46 AM
Legs Monday, June 4

Leg Press: 180-12,270-8,280-6
Hack Squat: 60-10,70-8,80-7
Leg Extensions: 90-12,105-11,120-7
Calf Raises: 135-12,150-11,165-11

Felt good about workout. Could hardly walk down stairs at home. Love that feelin.:)

vox
06-05-2001, 01:57 PM
bi's tri's Tuesday, June 5

Dumbell Curls: 35-11,40-8,45-4
Standing Spider: 25-11,30-7,35-4
Standing Cons.: 30-10,30-8,35-4
Tri. Pressdown: 45-12,60-10,75-4
Dumbell Overhead Ext.:45-12,50-9,55-6
French Press: 20-12,40-6,40-5

Not as good a workout as last week but I expected it. Last week I had Maddog to push and spot me. Wish I could move back to Moncton.

vox
06-09-2001, 08:54 AM
Chest Thursday, June 7

Dumbell Press: 45-11,50-8,55-6
Hammer Decline: 120-12,140-10,160-5
Flat Flyes: 20-12,25-10,30-6
Pec Deck: 70-12,90-10,115-6

Had to do different excercises because gym was busy. Went up on dumbell press. Next week I will start flyes at 25.

vox
06-09-2001, 08:59 AM
Back Friday, June 8

Lat Pulldown: 120-12,135-8,150-8
Pulldown Hammer: 120-12,135-8,150-6
Kneeling Lat. Press: 45-12,60-8,60-7
Dumbell Row: 50-12,55-7,60-6

vox
06-10-2001, 02:44 PM
Shoulders Sunday, June 10

Dumbell Press: 35-12,40-8,45-4
Lying Sh. Raises: 15-12,20-10,25-8
Front Sh. Raises: 15-10,20-8,25-6
Barbell Shrug: 185-12,205-10,215-7
Dumbell Shrug: 80-12,85-10,90-8

My Dumbell Press is not what I would like it to be. I find this is my weakest excercise, but there is only one way to make it better and that is to keep pushing.

vox
06-13-2001, 05:57 PM
Legs Monday, June 11

Leg Press: 230-12,250-9,270-7
Hack Squat: 60-12,70-9,90-10
Leg Extensions: 105-12,120-12,135-10
Calf Raises: 165-12,180-10,195-10

Legs were very good. Couldn't seem to do the right weight. Going to start higher next week.

vox
06-13-2001, 06:04 PM
Bi's Tri's Tuesday, June 12

Dumbell Curls: 35-12,40-8,45-4
Standing Spider: 25-12,30-8,35-6
Double Cable Bi's: 30-15,50-12,60-8,70-3
Overhead Dumb. Ext: 45-12,50-11,60-6
Tri. Pressdown: 45-15,60-10,65-6
French Press: 20-15,40-5

Tri's died at the end:mad: Strength went up this week. Last set of spiders I did 3 reps of negative for each arm and it felt really good.:)

vox
06-14-2001, 08:13 PM
Chest Thursday, June 14

Dumbell Press: 45-12,50-9,55-4
Hammer Decline: 120-15,140-12,160-7
Flat Flyes: 25-12,30-7,30-5
Cable Cross.: 30-15,40-11,50-5

Last time I did Cable Crossovers I tried 50lbs and I could'nt do one. This time I got 5 reps. Felt good. Hoping in two weeks my strength is going to go up 5lbs on everything.:)

vox
06-17-2001, 03:22 PM
Shoulders Sunday, June 17

Dumbell Press: 35-12,40-8,45-5
Lying Sh. Raises: 15-12,20-11,25-7
Front Sh. Raises: 15-12,20-9,25-6
Barbell Shrug: 185-13,205-11,225-8
Dumbell Shrug: 80-12,85-10,90-9

vox
06-18-2001, 08:39 PM
Legs Monday, June 18

Leg Press: 250-13,270-10,290-8,300-4
Hack Squat:60-12,70-10,80-10,90-6
Leg Extensions: 120-12,135-9,150-7
Calf Raises: 165-15,180-12,195-10,210-9,225-7

Added extra sets and I felt really good at the end. Might have been to many calf raises but it felt good. Weight went up o everything.:)

vox
06-20-2001, 08:19 PM
Bi's and Tri's Tuesday, June 19

Dumbell Curls: 35-12,40-10,45-6
Standing Spider: 25-12,30-10,35-5
Double Cable: 50-10,(60-6,40-6)
Behind Neck Ext.: 50-12,55-11,65-4
Tri. Pressdow: 45-15,60-9,70-5
Frech Press: 20-15,30-10,40-5

Weight went up a little on some. Lifted 72" desks up 3 flights of stairs today a work so I knew I was not going to be 100%. I hate it when my job interfears with training:mad:

vox
06-21-2001, 08:39 PM
Chest Thursday, June 21

Dumbell Press: 45-12,50-9,55-4
Ham. Decline: 140-12,160-10,170-6
Flat Flyes: 25-12,30-7,35-4
Dips: 4,-7,-7 ;superset
Cable Cross:30-15,40-8,50-5;

First time doing dips and I liked them a lot. I superseted them with cable crossovers. On the last two dips I raised myself back to the top and held back for the negative:)

Maddog
06-21-2001, 09:01 PM
If you do dips again, get rid of the hammer decline press.

vox
06-23-2001, 11:50 AM
Back Friday, June 22

Lat Pulldown: 120-12,135-8,150-7
Ham. Bar Pull.: 120-12,135-10,150-8
Kneeling Lat Press: 45-12,60-6,60-7,45-8
Dumbell Rows: 50-12,55-12,60-9,70-5

vox
06-26-2001, 08:35 PM
Shoulders Sunday, June 24

Shoulder Press: 35-12,40-12,45-8
Lying Sh. Raises: 15-12,20-10,20-10
Front Sh. Raises: 15-12,20-8,20-6
Barbell Shrug :185-12,205-10,225-7

Somewhat weak today because I have been moving and it is very hot.

vox
06-26-2001, 08:39 PM
Legs Monday, June 25

Leg Press: 270-10,290-8,300-6
Hack Squat: 60-12,70-10,80-10,90-8
Leg Extensions: 120-12,135-10,150-8
Calf Raises: 180-12,195-10,210-9

Next week I have to increase my weight on Hack squats.

vox
06-26-2001, 08:47 PM
Bi's Tri's Tuesday, June 26

Alt. DB Curls: 35-12,40-8,45-5
Standing Spider: 25-12,30-10,35-7
Double Cable Bi's: 40-12,50-10,60-8
Behind Neck Ext.: 55-12,60-7,65-5
Tri Pressdown: 45-12,60-12,75-4(droped to failure)
French Press: 35-15,45-11,55-6

Forearms were sore, hard to alt. db. Hopefully Glucosamine starts to work soon:( Felt stronger perfoming the reps this week than last week.:)

vox
07-15-2001, 10:05 AM
Have to take some time off to try to let tendons in my forearms heal. Very painfull:mad: Taking gucosamine so hopefully it will help.

vox
07-15-2001, 10:10 AM
Chest Saturday, July 7

Dumb. Press: 40-12,45-10,50-7
Decline Ham.: 130-12,150-8,160-6
Flat Flyes: 20-12,25-10,30-6

First day back from rest. Found myself weak. I think I lost about 5lbs on everything:( . Forearms feel ok though.

vox
07-15-2001, 10:13 AM
Back Sunday, July 8

Lat Pulldowns: 120-12,135-9,135-7
Pulldown: 120-12,135-8,135-6
Dumbell Rows: 55-12,60-10,65-8

vox
07-15-2001, 10:20 AM
Shoulders Tuesday, July 10

Sh. Press: 35-12,40-9,45-5
Lying Sh. Raises: 15-12,20-12,20-9
Fr. Lat. Raises: 15-12,20-8,20-8
Barbell Shrug: 185-12,205-10,205-10
Dum. Shrug: 75-12,80-10,85-8

vox
07-15-2001, 10:28 AM
Legs Wednesday, July 11

Squats: 95-12,115-10,115-8
Leg Press: 230-12,250-10,250-8
Leg Extensions: 105-12,120-10,135-8
Calf Raises: 180-12,195-10,210-9

First time doing Squats and my good-nass. :) I liked doing them. Waited a while to try them to protect my back. Lost more strength on legs than any other body part, which blows because it is my weakest.

vox
07-15-2001, 10:36 AM
Bi's and Tri's Thursday July 12

Standing Spider: 20-12,25-12,30-9
Behind Tri. Ext.: 50-12,55-10,60-6
EZ Bar Curl: 65-10,65-8,75-6
Tri Pressdown: 45-15,60-12,75-5

Tendons very sore right from the beginning. Will start taking celebrex again to see if it helps. :mad: It seems to bother them the most on bi's, may have to skip them for another week.

vox
07-15-2001, 10:41 AM
Chest Saturday, July 14

Dumb. Inc. Press: 40-12,45-10,50-6
Ham. Decline: 140-12,160-9,180-5
Flat Flyes: 25-12,30-8,35-4
Cable Cross.: 30-20,40-12,30-16

Felt good after workout. Started taking Cell-Tech today and I am exceited. I also am making up a deit to track my intake. Going to try real hard to stay as close to my diet as possible

vox
07-15-2001, 02:50 PM
Back Sunday, July 15

Lat. Pulldown: 120-12,135-10,150-7
Hammer Bar Pull.: 120-12,135-10,150-10
Dumbell Row: 60-12,65-10,70-8

Well my strenght is back which feels good:) I would like to get rid of lat. pulldowns but i don't think i can do pullups with weight or at least not much.

Maddog
07-23-2001, 06:41 PM
Your fingers broke?tuttut

vox
07-23-2001, 08:04 PM
Legs Monday, July 16

Squats: 95-12,115-10,135-7
Leg Press: 230-12,250-12,270-9
Leg Ext.: 120-12,135-10,150-8
Calf Raises: 180-12,195-12,210-11

Getting stronger on Squats but I have to warm up longer next time.

vox
07-23-2001, 08:09 PM
Shoulders Tuesday, July 17

Dumb. Press: 35-12,40-10,45-7
Fr. Raises: 15-12,20-10,20-8
Side Raises: 15-10,20-7,15-8
Bar Shrug: 185-12,205-10,205-9
Dum. Shurg: 80-12,85-10,90-8

Either next week or in two weeks I should be able to move up to 50's. Very happy about that!

vox
07-23-2001, 08:18 PM
Worked with Maddog and Sinep

Chest Saturday, July 21

Bench Press: 135-10,145-6,145-5
Incline D. Press: 40-12,45-10,50-6
Incline Flyes: 20-12,25-10,20-11

Had one of the best workouts ever. Even though these two are big mofo's I felt like I belonged, I guess that is what having good training partners is all about. Thanks.
First time doing bench since I started and I was happy to start with 45's. I used to start with only the 25's.

vox
07-29-2001, 09:11 AM
Back Sunday, July 22

Lat Pulldowns: 135-10,150-8,165-4
Pulldown Ham. Bar: 135-10,150-7,150-5
Dumbell Rows: 60-12,65-8,70-8

I finally made to 165 on lat pulldowns. Very happy because I weigh about 152. I was tired of only hitting 150 all the time so I pushed myself.

vox
07-29-2001, 09:18 AM
Shoulders Tuesday, July 24

Sh. Press: 45-12,50-7,50-7
Side Lat Raises: 15-12,20-8,20-5
B. Shrug: 185-12,205-10,225-6

Worked out with Sinep at his gym and had a good workout. Hit 50's on shoulder press:). Also I tried some deadlifts, very good. Sinep= Devil, he roped me into doing cardio after working outtuttut :D

vox
07-29-2001, 09:24 AM
Chest Saturday, July 28

Incline Db.: 45-12,50-8,55-5
Ham. Decline: 150-12,160-10,180-6
Incline Flyes: 25-10,25-6,20-9
Crossovers: 30-20,40-12,30-16

My past few workouts have been good. My weight has been increasing on everything. Today I hit 55lbs on db press for the first time and went up on Decline.

vox
08-07-2001, 02:15 PM
Back Sunday, July 29

Lat Pullups: bw-11,bw-8,5-5
Ham. bar pulldowns: 135-10,150-8,165-5
Dum. Rows: 65-10,70-8,75-5
Deadlifts: 95-12,95-12,95-12

vox
08-07-2001, 02:18 PM
Legs Monday, July 30

Squats: 95-15,115-12,135-10,155-6
Leg Extensions: 135-12,150-10,165-6
Standing Ham. Curls: 30-10,40-6,30-6
Calf Raises: 210-12,225-10,240-8

vox
08-07-2001, 02:23 PM
Shoulders Tuesday, July 31

Sh. Press: 40-12,45-8,50-6
Fr. Raises: 15-12,20-10,25-6
Side Raises: 15-10,20-3-15-4,15-7
Bar. Shrugs: 205-10,225-8,225-8
Dum. Shrugs: 85-12,90-10,95-7

Going to get rid of barbell shrugs because they cause to much pain in my back. I think I will start doing upright rows.

vox
08-07-2001, 02:26 PM
Chest Saturday, August 4

Incline DB Press: 45-12,50-10,55-7
Decline Ham.: 160-12,170-9,180-6
Incline Flyes: 20-10,25-6,20-8

vox
08-07-2001, 02:29 PM
Went on Vacation to PEI for the long weekend. Did not eat well or enough. Had a good time but I was unhappy to see that I had lost about 3-4lbs. I was just starting to put on weight.:cry: I started eating well today but now I am having stomach pains.

vox
08-18-2001, 09:57 AM
Shoulders Tuesday, Aug. 7

Sh. Press: 40-11,45-7,45-6
Fr. Raises: 15-12,20-10,25-5
Side Raises:15-8,20-3,15-8

Terrible workout, muscles were very weak probably a result from the weekend and the heat today.

vox
08-18-2001, 10:05 AM
Back Thursday, Aug. 9

Chin-ups: bw-12,bw-9,5-6,10-3
Pulldown Ham. bar: 135-10,150-6,150-6
Db Rows: 65-10,70-8,75-6
Deads: 95-12,115-10,135-12

Good workout first time starting with chins. Really liked doing deadlifts to. Wondering if I should do them on back day or on shoulders day.

vox
08-18-2001, 10:10 AM
Chest Tri's Saturday, Aug.11

Db Incline Press: 45-12,50-10,55-4
Dips: bw-12,5-10,10-7
Crossovers: 30-20,40-12,30-20
Behind Neck Ext.: 45-12,50-12,60-7
Tri Pressdown: 45-12,60-10,75-3

Next week I will start with dips and try bi's and tri's together again. My tri's got a bit stronger :). Don't think I will be as lucky with my bi's though.

vox
08-18-2001, 10:15 AM
Shoulders Sunday, Aug. 12

Db Shoulder Press: 40-12,45-6,45-7
Fr. Raises: 15-12,20-10,25-6
Side Raises: 15-10,20-6,15-6
Db. Shrugs: 85-12,90-10,95-7

Pulled something in my back yesterday at work, stupid job. Still can't get back to using 50's on sh. press:mad: .

vox
08-18-2001, 10:22 AM
Bi's and Tri's Friday, Aug. 17

Alt. Db Curls: 30-12,35-10,40-9
Spider Curls: 25-12,30-10,35-6
Con. Curls: 20-15,25-10,30-8
Behind Neck Ext.: 55-12,60-9,65-3
Tri Pressdown: 60-12,75-5,60-12
Double Kickbacks:15-10,10-12,10-12

First time bi's in a month and a half and I was very happy. I didn't lose any strength and had no pain, hopefully I won't get any either.
:)

vox
08-22-2001, 05:27 PM
Chest Saturday, Aug. 18

Dips: 5-12,10-11,25-8
Incline Db.: 45-10,45-10,50-6
Flat Flyes: 20-12,25-6
Crossovers: 30-20,40-12,30-20

Dips were good and they sucked a lot out of me. Nxt week I will start a little heavier.

vox
08-22-2001, 05:30 PM
Legs Sunday, Aug. 19

Squats: 95-12,115-12,135-6
Leg Ext.: 135-12,150-10,165-11
Leg Curls: 60-15,75-10,90-7

First time trying lying leg curls and I think I like them.

vox
08-22-2001, 05:35 PM
Back Tuesday, Aug.21

Chin-ups: bw-8,bw-9,10-5
Chins with V bar: bw-10,bw-7,10-5
Db Rows: 65-10,70-8,75-6
Hammer Curls: 35-9,40-5,30-7
Double Cable Bi's: 30-20,40-13,50-9

Tried doing V bar pullups but I think I will try them with a pulldown motion next time, to much lifting. didn't like doing arms with back, they were to tired.

vox
08-22-2001, 05:44 PM
Thought I would post a pic of myself, no I am not affraid to show my face but when I posed my face looked like I was constapated:D Took some new ones but it may take a while to get them transfered on disc.

Maddog
08-23-2001, 05:38 AM
Lookin' good Joe. Kick a$$ shoulders.

Sinep
08-23-2001, 06:12 AM
Strong back ya got there bud... btw, nice pic.. who took it ? :)

vox
08-23-2001, 07:22 AM
I don't know but that back ground looks familiar?:D

Maddog
08-23-2001, 08:07 AM
I don't know but I'm looking at my watch and it says 10am. Why aren't you at work you lazy a$$.tuttut

YatesNightBlade
09-03-2001, 05:32 AM
You've got tons of potential bro, keep at it.

Mystic Eric
10-08-2001, 02:29 AM
get updating you lazy nerd!

vox
10-08-2001, 01:18 PM
Originally posted by the terminator
get updating you lazy nerd!

Well I have some new goals to acheive and here they are. The date set is for Christmas:

1. To weigh 170-175lbs
2. Shoulder Press 65lbs db
3. To Squat 225 easily.
4. Incline db 70's
5. And the last is going to be the impossible one... get my arms close to 16". They are just over 14" now. The other ones I should have no trouble with so I put this one in to really push myself.

vox
10-08-2001, 01:25 PM
Chest/Tri's Saturday, Oct.6

Dips: Bwx12,35x8x8
Incline Db: 60x6x6x6(2)<- using Maddogs method
Crossovers: 40x15x15
Tri push.: 80x8x7x6
Double Kickbacks: 20x10,15x10x10

I have been using straight sets for about 3 weeks and I like it a lot. I feel like I have gotten good gains from them already. I try to use force reps when I can. Worked out last weekend with Maddog and that is what forced reps are all about.

vox
10-08-2001, 01:30 PM
Back Sunday, Oct. 7

Chins: Bwx9x8x8
Db Rows: 80x8x6x6
Close Grip Pull.: 150x6x6
Deads: 135x12,205x8x8

First time doing 205 for deads. Think I can do 225 in two weeks. I think chins have got to be my hardest exercise. One week I can add weight and others I can't:mad:

vox
10-10-2001, 05:42 PM
Shoulders/Traps Tuesday, Oct 9

Sh. Press: 55x8x5x4
Fr. Raises: 25x6x6x6
Cable Side Raises: 20x9x6x7
Db Shrugs: 110x8x8x8

Felt weak, hard time with shoulder press. Didn't feel good about my workout.

vox
10-14-2001, 09:14 AM
Legs Thursday, Oct. 11

Squats: 135x10,185x8x8x7
Leg Ext.: 180x8x8x9
Standing Leg Curls: 30x10x9x8
Alt. Db Curls: 45x7x6x5
Seated Ham. Curls: 35x8x7x6
Spider Curls: 30x10x10x8

vox
10-14-2001, 09:19 AM
Chest/Tri's Saturday, Oct. 13

Dips: BWx12,35x8x8
Incline Db: 60x7x7x5
Incline Flyes: 25x12x8
Tri. Pushdowns: 80x8x7x6
Double Kickbacks: 15x12,20x10,25x10
Bench Dips: 35x12x12x12

Should be able to start using 45lbs on Dips in a couple of weeks. Got very shakey after chest which left me feeling empty. I don't think I had enough food in me.

Mystic Eric
10-14-2001, 01:29 PM
good to see you updating. keep up the good work

vox
10-14-2001, 01:30 PM
Back Sunday, Oct. 14

Chins: Bwx12,10x6x5
Close Grip Pulldowns: 150x8x6x7
Ham. High Row: 180x10x8x8
Deads: 135x12,185x10x10

Had a good workout. My lower back was a sore so I wasn't able to go a little heavier on deads. Switched my routine around a little and I liked it.

vox
10-16-2001, 06:45 PM
Shoulders/Traps Tuesday, Oct.16

Shoulder Press: 60x6(2)x4(2)x4(2)
Cable Lat. Raises: 20x10x10x10
Front Raises: 25x6,20x8x10
Db. Shrugs: 110x8x8x6

Yaahhooo!!!! I hit 60lbs on shoulder press. I needed help getting them started but that sh*t was all mine after that. I am so happy about this. I know now that I am going to reach one of my goals for Christmas. I also weighed 165lbs this morning. All in all I have had a good day.

vox
10-20-2001, 03:16 PM
Chest/Tri's Saturday, Oct 20

Dips: Bwx12,35x8x8
Incline Db: 60x6x6(2)x5(2)
Crossovers: 40x15x15
Tri Pushdowns: 80x8,85x5x5(2)
Double Kickbacks: 20x10x10x10

vox
10-21-2001, 03:42 PM
Back/Bi's Sunday, Oct.21

Chins: Bwx10x10x7
Vbar Pulldowns: 150x8x8
High Row Ham.: 200x8x6(2)x6(3)
Deads: 135x10,225x7x8
Seated Spirder Curls: 35x6x6
Seated Hammer Curls: 30x10,35x8x8

Hit a new high on deads and it felt good! I did arms with back today and they were pretty weak by the time I got to them.

vox
10-27-2001, 02:36 PM
Shoulders/Traps Tuesday, Oct.23

Sh. Press: 60x6(2)x4(2),55x5
Fr. Raises: 25x6x6x6
Bent Raises: 20x10,25x8x8
Upright Rows: 65x10,85x5x5
Dumbell Shrugs: 115x6

I liked doing a little change for my traps. Only did one set of shrugs which felt good right after upright rows. I might do two sets next week but I think one may be good.

vox
10-27-2001, 02:39 PM
Legs Friday, Oct. 26

Squats: 135x12,185x8x6
Leg Ext.: 180x10,195x8x8
Standing Leg Curls: 30x10x8x8

I got a burning pain in my lower ab area, which hurt like hell, while doing squats. I have had the same pain when I have done deads. Hope it isn't a hernia.

vox
10-27-2001, 02:46 PM
Trained With Sinep

Chest/Tri's Saturday, Oct.27

Incline Bench
Incline Flyes
Pec Deck
Tri Pushdowns
Dips

Had a good workout with Marc. I didn't write down any of the weight because I couldn't tell what I doing most of the time. Marc went in the front door, he then met me around the back door and snuck me in. Tonight we are getting together and watching the Mr.O on the net. Can't wait to watch it.

vox
11-04-2001, 07:02 AM
Legs Thursday, Nov. 1

Leg Press: 270x10,320x9,360x6
Leg Ext.: 210x10x9x8
Leg Curls: 75x10x10x7
Donkey Raises: 180x12x10x15

Took a few days off because I was feeling tired a lot. Felt good tonight, didn't do squats because of the pain I got last time. Don't think I want to do leg press long though, don't feel as though my legs get as good a workout.

vox
11-04-2001, 07:08 AM
Chest/Tri's Friday, Nov.2

Dips: Bwx12,45x9x6
Incline Db: 60x6(2)x5(2)x4(2)
Crossovers: 40x17x15
Tri Pressdown: 85x5,80x7x6
Double kickbacks: 20x10,25x8x8

Felt really good tonight. First time trying 45lbs on dips:D. I ran into a friend I used to train with and we are going to try to workout together sometimes. Exceited to have someone to train and spot with again. Have to try and find something different for tri excersise.

Anthony
07-04-2004, 02:49 PM
Bump. :D

vox
07-04-2004, 03:49 PM
Thanks for waking me up AnTron, I was asleep on Planet Tron.

I have started training again and it feels good to be back. I am planning on doing things a little different this time. AnTron's influence has swayed me to doing LPP, as opposed to what I used to do. I am excited to see how I make out with the new routine. I will be training 3 days a week and leaving one day on the weekend for GPP. I am also going to take down some of my stats to help track my progress.

vox
07-04-2004, 04:15 PM
Training
Session

Box Squats
45x8x3
95x8x3

Squats
95x8x3

Hack Squats
50x8
60x8x2

SLDL
90x8
110x8x2

Hamstring Curls
50x8x3

Standing Calf Raises
150x12x3

Comments

This routine is going to take some getting used to. Box Squats are crazy but awesome. I will definitely be doing them as a regular, also started squating with a much wider stance and concentrated on form. Had a good teacher. Kept things light at least they felt like it at first.

Thanks for the help AnTron!

Anthony
07-05-2004, 06:55 AM
Your form was solid, so once you get the hang of the routine you should have no problems increasing the weight. I'd keep things light for 3-4 weeks and then start pushing yourself. Hopefully you aren't sore today!

vox
07-05-2004, 11:05 AM
Well I am pretty sore today. Didn't think I would get this sore as I didn't really lift to heavy. I guess that is what you get for taking a year and a half off though. I weighed myself this morning and I was 178, I have lost 14lbs, not to happy about it but that is what you get for getting lazy.

Spartan936
07-05-2004, 11:08 AM
Good thing you've gotten back into it :D I always respect discipline.

Maddog
07-05-2004, 11:10 AM
Welcome back Bran-Tron

:bang: Maddog :bang:

vox
07-09-2004, 10:11 AM
Training
Session

Bench Press

45x10
45x8
95x8
115x8
135x6
155x5

Dumbell Flyes

20x8
25x8
30x8

Standing Military

45x8
45x8
65x8
65x8

Tricep Pushdowns

50x10
60x10
60x10

Comments

Overall it was a great workout. Having not done bench in a while I was happy with doing 155lbs, never been a strong lift for me so hopefully this is a sign of things to come. Flyes were a little light but don't want to go heavy for a few weeks. First time doing standing military press, AnTron wouldn't let me do them sitting down. I like that fact that other muscles get worked as well as opposed to doing them seated.

Franco
07-09-2004, 10:13 AM
Good to see you back on the site:)

Maddog
07-09-2004, 10:42 AM
First time doing standing military press, AnTron wouldn't let me do them sitting down.

Old school baby. :thumbup:

Anthony
07-09-2004, 10:44 AM
Nice work Branton. Hopefully next time we arrive at the same time so I can check your form on bench and military. Keep those shoulders squeezed and lats tight! :D When are you training "pull"? Are we doing GPP this weekend?

vox
07-11-2004, 10:20 AM
Training Session

GPP=Helping Maddog's Sister Move
Dryer Carry x2 flights of stairs
Washer Carry x2 flights of stairs
Stove Carry x1 flight of stairs
Dresser Carry x2 flights of stairs
Junk Carry x20

Comments

Overall it was a fun day, I am getting tired of moving people though, it must be up to at least 50 people in my lifetime now. The best part of the day was when Maddog's father and I were throwing eggs on the drive from one place to the other. I tossed one over the top of the truck while in motion and it almost hit his dad in the arm, we almost peed our pants laughing.:)

vox
07-11-2004, 10:30 AM
Training Session

Box Squats

45x10
45x8
95x8
115x8
135x8
145x8
185x6

Hack Squat

50x8
90x8x8

SLDL

45x8
135x8x3

Lying Leg Curls

60x8x3

Comments

Awesome session! I was a little worried about my back bothering me today after moving Maddog's sister but it felt good at the gym. Can't wait for my Chiropractor appointment tomorrow. Legs felt really strong today too, I was planning on not increasing the weight for a couple of weeks but that idea is gone now. I am loving box squats!!, thanks for the intro AnTron.:thumbup:

FAngel - Thanks, it is good to be back.
Maddog - When I was doing the standing shoulder press I was yelling Arnold! Arnold!, or was it AnTron! AnTron!
AnTron - My wife is on an earlier shift now so I will be able to go for 11 for a while, so that will be cool.

Anthony
07-11-2004, 04:11 PM
Damn, nice work on the squats. Good to hear your back isn't sore. Are you benching on Tuesday? I'll be doing max effort close grips and I might get you to film a set or two if you are around.

Maddog
07-12-2004, 06:43 AM
The best part of the day was when Maddog's father and I were throwing eggs on the drive from one place to the other. I tossed one over the top of the truck while in motion and it almost hit his dad in the arm, we almost peed our pants laughing.:)

LMFAO. You crazy b@st@rds.

:bang: Maddog :bang:

vox
07-12-2004, 08:36 AM
AnTon - Either way I will record your sets, I will probably end up doing a pull day that day as my chest is still to sore to go by tomorrow.



LMFAO. You crazy b@st@rds.

:bang: Maddog :bang:

lol, he made me do it, I just wanted to throw them in the woods behind her house, but oh no, I had to throw them at signs and mailboxes lol

vox
07-13-2004, 10:44 AM
Training
Session

Deads
45x8x2
95x8
145x8x2
185x8
185x6(grip gave out on me)

Chins
BWx3x2
BWx5(Hammer Grip)
BWx4

Hammer Curls
35x8
30x8
30x8

Static Grips
135x30sec.x2
225x15sec.

Comments

Felt good today, feel rushed though, have to work on my prep. time before I go to the gym so I don't have to rush around when I get home. I hate this shift lol. Grip really sucks, hopefully statics will improve it. Forgot how tiring deads were to, don't think I caught my breath until I left the gym.

Anthony
07-13-2004, 10:47 AM
Nice work. Keep with the static holds and your grip will improve very fast. Thanks for the spotting, you did an excellent job!

vox
07-13-2004, 10:53 AM
I learned to spot by watching Keyana, her show molded my life. :)
Yeah I am looking forward to the results I will get from statics.

Maddog
07-14-2004, 07:56 PM
Hey read my sig.

:bang: Maddog :bang:

vox
07-15-2004, 09:37 AM
Training Session
Box Squats
185x6



I did it without knowing I did ;) I think it is still to early to be trying the Maki challenge. I am sticking with my plan for now, at least until I get a few weeks under my belt.

vox
07-16-2004, 09:28 AM
I had a chiroprator appointment yesterday and wasn't able to make it to the gym. Not happy with missing push day but I realized that I have to change the order of my routine. Right now I am doing pull after leg day, hams aren't ready to go for pull day so I am going to do push after legs.

vox
07-18-2004, 11:07 AM
Training
Session

Box Squats
45x8x2
95x8
135x8
135x6
185x8
205x6(PR) by 20 lbs

Hack Squats
90x8
90x10
140x8(PR)

SLDL
45x8
135x8
135x8
185x8

Standing Ham. Curls
70x8
30x8x2

Comments

Was feeling really tired when I went to the gym, still am. I was happy though that I was able to work through it and set some PR's. My form on the last 2 reps of box squats got a little loose, but I was feeling some discomfort in my back and shoulders. My hamstrings were really tight, couple of sets into the SLDL they loosened up but I have to start stretching everyday. My strength is coming back at a good pace which I am happy about.

Maddog
07-19-2004, 07:44 AM
Wow, Nice squat!

:bang: Maddog :bang:

Anthony
07-19-2004, 08:20 AM
Nice squatting!

Maddog
07-19-2004, 01:22 PM
http://www.wannabebigforums.com/showpost.php?p=28827&postcount=36 This is your first week.

http://www.wannabebigforums.com/showpost.php?p=64410&postcount=71 This was your PR.

Thought you might find those interesting.

:bang: Maddog :bang:

vox
07-19-2004, 10:04 PM
Wow, that is interesting. I am surprised at how much I am lifting for squats, not really sure why but I like it. The last rep was to almost failure. Kind of wondering what happens when you fail doing box squats.

Thanks guys.

vox
07-22-2004, 08:38 AM
JULY 20/04

Training
Session

Bench Press
45x10
90x8
115x8
135x6
155x5
185x1(missed)

Standing Shoulder Press
20x8
70x8
80x5
80x4

Tricep Pushdowns
65x8x3

Comments

I tried 185lbsx1 for kicks to see if I could do it. It will be a little goal for me to work towards. I didn't have much extra time at the gym cause I kept having to film some pretty boy on the bench press. Look at me, I'm AnTron, lol! Wasn't overly happy with my workout, not sure why, just felt off, didn't concentrate enough.

vox
07-22-2004, 10:04 PM
Training
Session

Deads
45x8x2
135x8
185x8
185x6
225x5(Reset)
225x3(Reset)

Chins
bwx5
bwx3
bwx2

Hammer Curls
40x8
40x7
40x6

Static Grips
225x15secx2
225x20sec

Comments

Had a good workout. I did resets on my deads for the first time and what a difference, a lot more exersion is required. Really liked them though. Strength has increased in everything accept for my chins, I am still weak at those. Grip is getting stronger too which is a good thing. I need to start streching, I feel to tight and need to loosen up.

Anthony
07-23-2004, 05:18 AM
Har har.



Nice work on the deads! Oh, and when you miss a weight, put 185x0! :D

vox
07-25-2004, 01:18 PM
Training
Session

Box Squats
45x8
45x8
115x8
135x8
185x8
205x6
225x5(PR!)

Hack Squats
130x8
130x8
150x8

SLDL
45x8
135x8
185x8
185x8

Lying Leg Curls
70x8
708
80x4

Comments

I have been busy the last couple of days looking at buying houses. Haven't had much rest time and haven't slept well. I was worried that it would hurt progress at the gym, I was wrong. I increased the weight on all lifts! Very happy. I was tired leaving the gym though, need to get a good nights sleep to help recovery.

Anthony
07-25-2004, 04:11 PM
Good job. You should do some regular squats too.

vox
07-26-2004, 09:05 AM
Thanks AnTon. I have been thinking of doing some normal squats, just to switch it up.

Maddog
07-26-2004, 09:07 AM
Great work on the squats!

:bang: Maddog :bang:

vox
07-28-2004, 10:14 AM
July 28/04

Training
Session

Bench Press
45x8x20
95x8
145x6
145x6
185x0(missed)

St. Shoulder Press
45x8
65x8
85x8
95x6
95x5

Tri Pushdowns
60x8
70x8
90x4

Dumbell Incline Flyes
30x6x3

Comments

I didn't build up properly on my bench press. I tried for 185 again, and I missed again, but this time I barely missed, couple more weeks I should have it. Strength is continuing to increase fast though. I am thinking of doing dumbell presses for a couple of weeks instead of bench press.

AnTron - Thanks, I was thinking of doing some regular squats to switch things up
Maddog - Thanks, feels good to have some strength again.

vox
08-01-2004, 01:55 PM
July 30/04

Training
Session

Deads
225x6(resets)
225x6(resets)

High Rows
90x8
140x8x2

Hypers
bwx8
25lbsx8x2

Hammer Curls
40x8
45x7x2

Comments

I was feeling really tired today, AnTron woke me up when he arrived though. Gained one more rep with deads which is not much of a growth but I will take it after the poor dieting and house buying week I have had. Overall it was a good workout.

vox
08-01-2004, 02:01 PM
Training
Session

Squats
45x8x2
95x8
135x6
185x6
225x3
245x2(PR)

Hack Squats
140x8
160x8
180x6

SLDL
45x8
135x8
185x8
205x6(PR)

Lying Leg Curls

vox
08-01-2004, 02:08 PM
Training
Session

Squats
45x8x2
95x8
135x6
185x6
225x3
245x2(PR)

Hack Squats
140x8
160x8
180x6

SLDL
45x8
135x8
185x8
205x6(PR)

Lying Leg Curls
80x8
90x7
100x2

Comments

I had a great workout. I had PR's all over the place. I am not sure if a transition from box squats to reg. squats is good. I felt a little weaker than when I do box squats but I managed to set a new PR x 20lbs. Hack squats are getting stronger too. I am very please so far with the progress I am making with my legs, hopefully they are getting bigger too!!

Anthony
08-01-2004, 03:53 PM
Congrats on the PRs! We'll have to schedule a time so I can see how you're doing your box squats and regular squats. Box squats should be a lot harder because of the pause on the box. Your box might be set too high or you might not be pausing (and releasing your hip flexors) at the bottom.