View Full Version : The Quest for 230

01-30-2002, 03:33 PM
Well, assuming my ankle (which I rolled over rather nastily) heals on a timely schedule and I am able to resume an aggressive leg day, my goal for this year is 230. That would be a 35 pound increase from right now, and I'm hoping I can make 30 of that muscle, but we'll see. Starting this week, my routine has been as follows:

Day 1
3x6-8 Barbell Flat Bench
3x6-8 Dumbbell Incline Press
2x8 Incline Dumbbell Curls

Day 2
2x6-8 Squats
2x6-8 Ram Rack
2x6 Leg Extension
2x8 Hamstring Curls or Hyperextensions
2x10 Seated Calf Raise
2x10 Standing Calf Raise

Day 3
2-3x8 Lateral Raises
2x6-8 Shoulder Press
1x20 Front Raise
2x6-8 Skullcrushers
2x6-8 Tricep Pushdown

Day 4
2x6-8 Wide-grip Pulldown
2x6-8 Bentover Barbell Row
2x6-8 Seated Cable Row

I want to eventually add Deadlifts to Day 4, but I have 0 flexibility in my hams and can barely lean over before they scream at me. SO when they can handle it, I'll be changing the day up a bit. I may move biceps to back day as well, but we'll see how it goes.

I won't post my diet because I've done so many times before, suffice for now to say I'm going to average 4500 calories a day.

01-31-2002, 12:43 PM
Today is the first day of my evolution to 230, so I figured I'd post pics of me at 195, and compare everytime I gain 10 pounds.

01-31-2002, 12:44 PM

01-31-2002, 12:44 PM

01-31-2002, 11:20 PM
Odd day today. Did Chest/Biceps but I decided to do odd things with bench for some reason. There's no logic to this behavior.

Flat BB Bench - 6x155, 1x185, 7x155, 1x185, 6x155
Incline DB Bench - 6x50, 6x50

Standing BB Curls - 8x95, 8x95
Alternating DB Curls - 8x35, 8x40

I have a really painful ache in my left elbow that's starting to worry me. I have a feeling that a doctor would want to replace the ligaments/tendons and sideline me for longer than I care to be sidelined, so for now I'm going to start taking Glucosamine and try to work through it.

02-01-2002, 05:46 PM
Had a bout with legs today. I hate legs. If I didn't fear looking like Johnny Bravo, I'd quit legs forever. In fact, the only reason, really, that I do legs, is so I can post-up whilst playing basketball, a game at which I am unstoppable down low. (end ego)

Squats - 12x185, 3x275, 3x275, 3x275, 3x275
One-Legged Extensions - 8x120, 8x120 (each leg)
Hamstring Curls - 10x100, 8x120

No calves today, my ankle can't handle it yet. And no ram rack because I didn't feel like it. I love lazy days!!

02-01-2002, 05:55 PM
Looking good, seems you back is a strong point.. pfft 230, no problem.

02-02-2002, 06:54 PM
I have been chasing 230 for a while and I'm already 223, good luck.
PS work on that lat spread pose, you are making your shoulders look awfully weird like that

02-04-2002, 11:34 PM
Ate like **** today because I was stuck at the bank for what felt like 37.5 years to the third power. But I went ahead with it, and here's my day...

Lateral Raises - 10x25, 10x25, 10x25
BB Shoulder Press - 12x115, 8x155, 8x155
Front Raise - 1x20
Skullcrushers - 10x65, 8x75, 8x75
Overhead Rope Extension - 12x100, 10x120, 10x120
Dips - 1xbody weight

I was also recovering from a party weekend. Cousin got married, we got drunk as hell, body is still recovering.

02-05-2002, 05:24 AM
Back looks ace. Keep it up.

chris mason
02-05-2002, 05:51 AM
You look very good, good muscularity.

02-05-2002, 05:58 AM
Impressive back. By catching your front up to it, and building some legs, you'll be there in no time.

02-05-2002, 10:53 PM
Back day today. I ate poor, but not as bad as I did yesterday. Here goes...

Wide-grip pulldown - 8x160, 8x160
Bentover BB Row - 8x155, 8x165
One-armed Seated Row - 8x80, 8x100

Still irking at the hamstrings for some flexibility so I can bring deadlifts into the mix.

02-08-2002, 10:44 AM
Chest/biceps yesterday. Got too carried away to post last night. This was the best chest workout I think I've ever had, with regards to what I lifted. My nagging elbow prevented me from doing as well with biceps.

Flat BB Bench - 1x185, 8x165, 1x195, 6x175, 1x205 (new 1RM)
Incline DB Bench - 8x50, 5x60
Flat DB Flies - 8x50

Standing BB Curl - 8x75, 8x85, 4x95

I ate well for a change, and I think that made all the difference for me. Next up is legs, I better start eating right now.

02-08-2002, 06:30 PM
I went with a static hold type thingie today for legs. I don't know why. Again there is no logic to this brain pattern. I ate decent today, and my workout went something like this:

Squats - 8x225 (3 sec hold)
Ram Rack - 8x315 (3 sec hold)
One-legged Leg Ext - 6x120 (my knee was about to explode so i quit)
Hamstring curl - 8x100, 8x120

I have a small cold and I felt light-headed the whole time. My ankle is still preventing me from doing calves. I plan to be fully Johnny Bravo-ized by the time my ankle heals.

02-09-2002, 07:24 PM
Why a 3 second hold?

02-10-2002, 10:35 AM
Like I said, there was no logic behind it. I have a cold that's become quite irritating, I figured doing 3 second holds would make for an easier workout. I wasn't entirely correct.

02-11-2002, 01:03 PM
I've been sick as hell for a few days so I haven't eaten worth a damn or gone to the gym. I plan to weigh 120 by the time I get back to the gym, and max out on bench at 35 pounds total. Or maybe I'm just gettin fed up with this bad feeling.

02-12-2002, 07:35 PM
I was sick as hell today again, but decided the gym couldn't live without me, so I reported in for a round of Back. I was stupid and played some basketball beforehand, and that really wiped out anything I had in me.

Bentover BB Row - 8x165, 8x165 (easy even sick, time to up)
Wide-grip Pulldowns - 8x160, 7x160 (started feeling like death)
One-armed Seated Row - 5x80, 6x70 (I was death)

I felt good afterwards. I blew about 4 gallons of snot out of my head which really loosened up my thought process, then splashed myself with cold water. On the drive home my body started to relax. Tomorrow is a scheduled rest day, followed by Chest/Biceps. I better be good to go for Chest, or there will be hell to pay!

02-17-2002, 02:35 PM
Chest day was pathetic. I am still fighting off the cold/sickness/death and it's definitely winning the fight.

Flat BB Bench - 3x185, 2x185, .5x185 (I tried for 4 sest of 3)
Incline DB Press - 8x45, 8x50 (undershot)
Decline BB Press - 4x135 (I quit at this point because I was pretty pissed and frustrated)

I'm still sick and legs are up next. Don't be surprised if my next post says, "I SUCK."

02-18-2002, 07:00 PM
On the tail end of sick, so I felt decent today and ate pretty good so I gave Shoulders/Triceps a run. I skipped Legs yesterday since I was in no shape to drain myself with those evil things.

Lateral Raises - 8x25, 8x25, 8x25 (time for 30s)
BB Shoulder Press - 12x115, 12x115, 8x145, 8x145
Front Raises - 15x20
Tricep Pushdown - 8x90, 8x90
Skull crushers - 8x65, 8x75 (i cheated, i shoulda done 85ish)
Dips - 12xbody weight
Seated DB Shrugs - 10x70, 10x70, 8x70

I also weighed in today, and considering I've been sick and am very limited on what I can do with my legs thanks to my ankle injury, I wasn't too unhappy with 194. I'll be damned if I dont have this up to 199 again sometime in March.

02-18-2002, 07:32 PM
Damn bro good luck getting up to 230... thats gonna be tough. I didnt know that you only weighed 195 lbs. Good luck though hard work + dedication will get you there.


02-18-2002, 08:35 PM
Before new years I was at 199/200, so it seemed easier. Then I busted my ankle and got sick, so it will be a serious fight now. But I never thought I'd go from 150 to 199 last year and I did, so I'm not giving up.

02-21-2002, 01:52 PM
Got a new tat a few days back. I'm going back for the matching tat on the other side of the arm, but here's a sneak peak at the unfinished arm. And today is chest day...

02-21-2002, 02:03 PM
nice back, I like the tatoo on ur shoulder too

02-21-2002, 10:33 PM
Ate decent, but not great today. Here goes chest day...

Flat BB Bench - 1x205, 6x175, 1x215, 5x185, 0x225 (just didnt have it)
Incline DB Press - 8x55, 6x55
Decline BB Bench - 8x135, 3x185

I don't know what the hell happened today. Started well on flat and just died off. I'm officially blaming that I was sick, and filing formal charges in court ASAP.

02-23-2002, 08:39 PM
Well, I bought a motorcycle. And the first thing I did was fall from it, respraining my ankle and breaking a toe. Can anyone say Johnny Bravo?

02-28-2002, 12:53 PM
Back Day with a walking cast! It was interesting to say the least, but here goes...

Wide-grip Pulldown - 8x160, 8x160
T-Bar Rows - 8x80, 8x90
One-Armed Seated Row - 8x70, 7x70
Rear Delt Raises - 9x30, 8x35

03-02-2002, 10:47 AM
Chest and Biceps. Eh, nothing special or noteworthy about it.

Flat BB Bench - 3x185, 3x185, 3x185, 3x185
Incline DB Press - 8x50, 8x50
Cable Flies - 7x90, 7x90
Preacher Curls - 8x75, 8x75

I cheated a bit, I went too light on just about everything. Oh well, next week I'll lift heavier.

03-02-2002, 10:52 AM
So I guess leg day is out for a while, eh? How much longer are you in the cast?

03-02-2002, 10:55 AM
4 weeks in the walking cast. I'm really not looking forward to it. My brother is doing legs today, whilst I sit here and do nothing. I'll just have to try to double the focus on upper body for the time being I guess.

03-03-2002, 09:04 PM
Shoulders/Tris today. I didn't eat well because I was running around ALL day. I also discovered a nasty pain in my left shoulder reminiscent of my old rotator cuff injury today. I'm going to rehab this slowly, and just for the record...this year is sucking ASS.

Lateral Raises - 8x20, 8x20 (real easy but 25's pissed my shoulder off)
Military - 8x170, 8x180
Tricep Pushdown - 8x100, 6x100
Overhead Extensions - 8x100, 5x110
Dips - 12xbody weight

On a side note, does anyone know a good place to get a good price on a belt so I can do weighted dips? I can tear through my own weight.

03-04-2002, 07:16 PM
Back day with the walking cast! Man this is getting really annoying...

T-Bar Rows - 8x80, 8x90
Wide-grip Pulldowns - 8x170, 8x170
One-armed Seated Row - 8x70, 7x70

03-08-2002, 08:42 PM
Chest day was weak today. Didn't eat well, and had another tattoo done yesterday. Makes things difficult.

Flat BB Bench - 8x165, 8x175, 4x180, 4x180, 4x160
Incline DB Press - 8x50, 8x50
Cable Flies - 8x90, 8x100
Alternate DB Curls - 8x35, 8x35, 8x35

03-11-2002, 07:49 PM
Shoulders and tris again. I felt I had a good day...

Lateral Raises - 8x25, 8x25, 8x25
Overhead DB Press - 8x40, 8x45, 6x45
Front Raise - 12x30
Seated DB Shrugs - 10x70, 10x10, 8x70
Tricep Pushdown - 8x100, 7x100
Skullcrushers - 6x75, 8x75
Dips - 12xbodyweight, 8x+30 (holy **** what a different world this is)

After being sick and unable to do legs and being depressed about both, I've gotten back on track. I expect to hit 200 by the end of next week, and then I'm gonna explode to 230. I'm concerning myself a little less with bf% right now, I just want the pounds. And as soon as I get out of this walking cast, I'm gonna squat and deadlift until I drop.

03-12-2002, 06:42 PM
Felt great today. It still amazes me how my body tells on me when I'm not eating well. I've been eating great and my body has been a much happier thing. I decided I couldn't wait until I was rid of the walking cast, and I added deadlifts to my back day today. I had to put a couple 2.5lb plates under my good foot to make my footing level, but that's ok. It was a good day. I went lighter than I should have with the deadlifts, but I had no idea what to expect and I wanted to make sure my form didn't leave room for more inuries...

Deadlifts - 8x135, 8x135
Wide-Grip Chins - 8xbodyweight, 7xbodyweight
T-Bar Rows - 8x90, 8x100
One-armed Seated Row - 8x70
Rear Delt Raises - 8x30, 8x30, 8x30

I went light on rear delts to make sure I was past my rotator cuff pain from a week or so ago. I honestly think I could have handled 200+ on the deadlifts, but I have never done anything like them and I'm a little hesitant to rush into things. Next week I think I'll do sets at 185 and just let my body tell me what's up.

03-14-2002, 07:20 PM
Chest day. Ate good, lifted well.

Flat BB Bench - 1x205, 6x175, 1x210, 5x185, 1x215
Incline DB Press - 8x55, 7x55
Cable Flies - 8x100, 7x100
Standing BB Curls - 8x75, 8x85
Incline Alternate DB Curls - 6x35, 6x35

The Flat Bench of 210 was a new high, 215 beat that. I finally got back on track with my incline press. My biceps are increasing well, too bad they don't grow as often as they get stronger, but such is life. I'm missing legs tomorrow, and Saturday will be recovery from my birthday party, but Sunday will be Shoulders/Triceps.

03-18-2002, 07:01 PM
Today was my first day without the evil summabitch walking cast. Walking around felt funny, but Shoulders/Triceps went well.

Lateral Raise - 8x30, 8x25, 6x30
Overhead DB Press - 8x45, 8x45, 6x45
Front Raise - 8x30
Triceps Pushdown - 8x100, 6x100
Dips - 8xbw+40, 6xbw+40

I decided to remove shrugs for awhile and just let my traps get attacked when I do deadlifts. The Overhead press was a new record for me, I must have had a mental block holding me at 40lb db's in the past. The dips were a real summabitch, too. I was able to get through the first set and have enough control to get the weight away before I lowered myself. The second set I just let the weight drop and hoped it didn't hit me. :) Tomorrow is Back again. Hopefully my body will be fully recovered. Having birthday parties with lots of beer leads to a series of off days.

03-19-2002, 11:26 PM
Good day today. Anxious but patient with regards to the deadlifts.

Deadlifts - 8x185, 8x185
Bentover BB Row - 8x165, 8x165
Wide-grip Chins - 8xbw, 6xbw

Did rear delts but some evil cockscab had the good bench for them and the machine really sucks so I refuse to mention it.

03-22-2002, 11:34 AM
Chest day. This was actually yesterday, but I'm slow, what can I say.

Flat BB Bench - 3x195, 3x195, 3x195, 3x195
Incline DB Press - 8x55, 7x55
Decline BB Bench - 8x155, 8x155
Preacher Curls - 8x85, 8x95

Though I'm not growing, my chest is getting stronger very quickly. Maybe with any luck I'll be putting up 800 in a few weeks. harhar.

03-25-2002, 10:55 PM
Shoulders and triceps. I'm starting to get really frustrated. While my strength goes up, my weight stays the same and even goes down. Rather annoying. Here goes my day...

Lateral Raises - 8x30, 5x30, 8x25
Overhead DB Press - 8x50, 8x50
Front Raise - 8x30
Skullcrushers - 8x75, 8x75
Dips - 8xbw+40, 8xbw+40

Overhead press was an all-time high for me. Maybe someday I'll be big and strong.

03-26-2002, 10:50 PM
Tore my back up today. Had a good workout I think. Slowly but surely I'm getting comfortable and confident with deadlifts and doing them without hurting myself.

Deadlifts - 8x225, 8x225
Bentover Rows - 6x185, 6x185
Close-grip Chins - 8xbw, 8xbw
Rear Delt Fly - 8x120, 6x140

The bentover rows were a new high for me, felt real good. The deadlifts weren't as difficult as I expected. I think as the days go by I'll get more confident with deadlifts and begin to find my niche.

03-28-2002, 07:57 PM
Had a decent chest day today. The ever-painful left elbow sprung into action, but oh well. Was also my high volume day...

Flat BB Bench - 12x135, 10x145, 7x165, 4x185, 4x185, 7x145
Incline DB Press - 8x55, 7x55
Cable Flies - 8x100, 5x100
Standing BB Curls - 8x95, 8x95
Alternate Seated DB Curls - 8x35, 8x35

Time to move up on my curls, this is 2 times in a row I breezed through them. For the amount of volume today, my chest held up well. Next time is a light day and I hope to put up 225.

04-01-2002, 07:36 PM
I ate like **** the last 2 days and it was evident in my workout. This is my last post in this journal, as the quest for 230 has come to a screaching halt, and I need to make it a quest for slightly less with added strength. Anyways, here goes...

Lateral Raises - 8x25, 8x25
Overhead DB Press - 8x50, 6x50
Front Raise 13x30
Dips - 8xbw+40, 8xbw+40
Tricep Extensions - 8x100, 6x100

Time to move up on dips.

04-02-2002, 08:20 PM
I don't know what happened today. I ate well, but lifted like a sissy.

Deadlifts - 6x245, 4x245
Close-grip Chins - 8xbw, 8xbw
Cable Rows - 8x120, 8x120

To hell with today.