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Weilder
11-20-2008, 11:47 PM
Well.... time to start hitting some PR's again. I am no longer a client of Wesley due to financial issues, but i am excited to try out some new stuff!!!! Had a great senior year of football and got the Defensive Line MVP and now i am happy to start lifting some weights seriously again.

Age: 17
Weight: 202
BF: 18%ish

Best maxes:
Deadlift: 355
Squat: 230..........
Bench: 185.....

Diet will be as follows:
Lean bulk
WO day 350 pro 200 carbs 100 fat =3100 cals
Non WO day 350 pro 100 carbs 115 fat =2885 cals

Il do up my routine tomorrow.

Dedicated1
11-21-2008, 12:01 AM
Excellent, I'll be watching this thread with interest.

talo2tall
11-21-2008, 12:03 AM
Congrats on your award :D

ruga buga
11-21-2008, 09:57 AM
good work with the MVP!

will follow the log with interest

Weilder
11-21-2008, 06:03 PM
Day 1: Back/bi/legs monday

Supinated lat pull down
4x6

Hammer curls
2x12

Rev grip Ez bar curls
2x12

Deadlift
1x3
1x8

weighted Calfs
3x20

tues HIIT

Day 2: Chest/sho/tri wednesday

Bench press? Or chest press??
3x3

decline db press? or flys??
3x6

skull crushers
3x12

DB Military press
3x8

Abs
WOD or weighted

thursday HIIT

Day 3: Back/bi/legs 2 friday

palm down grip row
4x6

ez bar curls
3x5

low box squat (next week high box)
3x3

calfs
15/30 rp

Sat/sun rest/low intensity stuff

day 4: chest/sho/tri 2 monday

dips
3xamap

millitary press
3x5

tricep pushdown
3x12

abs
weighted or WOD

I dislocated my thumb about 2 months ago during football. It is giving me trouble pressing anything over 135 :( Maybe chest press will be better for it not sure.

Weilder
11-24-2008, 10:02 PM
Nov 24 08

Pulldown
165x6
180x6
180x6
180x6

Rev ez bar curl
70x12
90x14

Hammer curls
25'sx12
25'sx12 easy!!!

Deads - lower back felt dam weird... didnt try 265x8
315x4 +1 rep from last week

calfs

Time to get some Pr's going here... I am going to destroy them.

Dedicated1
11-24-2008, 10:36 PM
congrats on the PR!

Weilder
11-24-2008, 10:48 PM
congrats on the PR!

No PR's yet haha gotta dead 315 for 7 to be a PR. thanks for dropping in though :roll:

Dedicated1
11-24-2008, 10:59 PM
whoops saw the +1 and thought it was a PR, regardless 315x7 isn't far away.

Weilder
11-25-2008, 01:04 AM
Today's Fitday: Damn lol i need to eat some veggies...

http://www.fitday.com/fitness/FoodLog.html?_a_Date=1227484800.&RenderType=Print

darnit not sure how to make it post up so it isint a link..

Weilder
11-26-2008, 09:14 PM
Nov 26 08

chest press 3x3
165x3
180x3
180x3

DB press
65x6
65x6
65x6

skull crushers
75x12
75x12
75x12

DB military
40x7
40x7
40x6

abs leg raises on decline bench
x10
x10
x10


holy crap i am spent...

Weilder
11-29-2008, 01:42 AM
Nov 28 08

Box squat 1 inch above
225x3
225x3
225x3

EZ curls
120x5
135x5
135x5

Palm down row
150x6
165x6
165x6
165x6

calfs...

decent workout.

ruga buga
11-29-2008, 02:28 AM
nice looking workout Weilder!

Weilder
12-01-2008, 09:51 PM
Dec 1 08

Dips BW 208
x4
x2
x3

shit im weak

Military BB press
105x5
105x5
110x5

Tricep push downs
120x12
135x12
135x12

Ive made the decision to start cutting... I feel its the best thing i can do right now. im pushing 20% and it isint good for my reputation haha. il do it for about 2 months and see from there Hopefully i can hit 185-190 by then.

New Diet
Full TCD

WO day 300 pro 150 carbs strictly PWO 85 Fat
Non WO day 300 pro 50 carbs 100 fat
every 7th day 300 pro 250 carbs 85 fat

No grains/starchy/sugar stuff untill PWO
Only berries/veggies for carbs on off days

45 min Low intensity 4 days a week minimum. and gonna start some HIIT 2 days a week too.

My last cut didnt go too good, it took me 2 months to drop 2% BF from 18-16%.. my body loves fat.

Song of the day http://ca.youtube.com/watch?v=g1AJeNTgt5g&feature=related&fmt=18

Weilder
12-03-2008, 10:06 PM
dec 3 08

lap pull palm facing me
180x6
190x6+10lbs
190x6+10lbs
190x6+10lbs

rev curls
90x12
90x12

Hammer curls
30x12+5lbs
30x12+5lbs

Deads
315x5 +1rep from last week
265 - tried it for 8 but stoped at 4... back was weird again :( Its almost like a really crazy hard lower back pump... only happens like 5-6 min after my 315x5


calfs...

Song of the day... http://ca.youtube.com/watch?v=Hy0U4EQbXPA&fmt=18

Weilder
12-04-2008, 10:21 PM
dec 4 08

20 min elliptical HIIT

adelman337
12-04-2008, 10:53 PM
That is weird about the lower back, are you rounding it at all? Is 315x5 a PR?

Weilder
12-04-2008, 11:00 PM
Not sure its my form. Il try and get a vid maybe... need to buy a camera haha. Not to worried about it as their is no real pain, but I cant deadlift when its so tight/pumped.

Dedicated1
12-04-2008, 11:01 PM
wait is that the Lead singer from ICED EARTH?

Dedicated1
12-04-2008, 11:02 PM
or blind guardian

Weilder
12-04-2008, 11:37 PM
With some google searching Jens Carlsson is the vocalist, i think that is the blind guardian guy.

Dedicated1
12-04-2008, 11:41 PM
damn man thanks for putting that up i love that dudes music didnt realize he had another band going.

Weilder
12-05-2008, 12:13 AM
Hey dedicated just wondering do you happen to have a Beyond.ca account??

Dedicated1
12-05-2008, 04:35 PM
nope what is it?

Weilder
12-05-2008, 10:31 PM
its a Calgary based car forum - 50 thousand members. you can buy/sell cars and other stuff. Funny site too lotta insider jokes.

Weilder
12-06-2008, 04:35 PM
Dec 6 08

Bench press!!! first time in 2 months +
165x3
165x3
165x3
Thumb still hurt a bit, but i was able to complete the sets.

DB bench
65x6
65x8
65x6

Skull crushers
75x12
75x12

DB Lateral
15x10
15x10
17.5x8
17.5x8

meh ok workout... no pr's though

Weilder
12-09-2008, 09:32 PM
Yesterday
20 min HIIT elliptical

Today dec 8 08

Seated row Palm down
165x6
165x6
170x6 PR
170x7 PR

Ez curls
135x5
135x5
90x15

Low bow squat 2 inch below
185x3
185x3
185x3
I need to get my hips under the weight - i can GM 185 EASY so i tend to fall into one during squats. But if i get my hips under it - my squat # will start to go up.

Calfs
135x20 rest 1 min 135x15 rest 1 min 135x10 30 sec then 90x10 couldnt walk after hah

Count Chocula for PWO nom nom nom

Dedicated1
12-09-2008, 09:35 PM
135lbs curls? thats some serious curling, I hope its not in the squat rack :)

Weilder
12-09-2008, 09:40 PM
Bahaha ya but its on cables - really easy for some reason... not bad for 14 inch arms :)

Man my earphones broke at the gym when i did my HIIT - dam sweat.

Song of the day: http://ca.youtube.com/watch?v=4163WE3VHQI&fmt=18

Weilder
12-11-2008, 11:43 PM
Dec 11 08

Dips
x4
x5
x5

Military press
110x5
110x5
115x4

Tricep pushdowns
150x10
150x10
150x9

ez bar wheel of death knees
x10
x10
x10

Didnt get a good pre wo meal in and i was rushed... meh workout

Weilder
12-11-2008, 11:43 PM
Dec 11 08

Dips
x4
x5
x5

Military press
110x5
110x5
115x4

Tricep pushdowns
150x10
150x10
150x9

ez bar wheel of death knees
x10
x10
x10

Didnt get a good pre wo meal in and i was rushed... meh workout

adelman337
12-12-2008, 12:53 AM
It is amazing how something so small can affect workouts. Still not a bad session though. I am sure you will gang bang it next time.

Weilder
12-13-2008, 06:10 PM
Dec 13 08

Lat pull palm facing me
190x6
190x6
195x6pr
195x6pr

Rev curls
90x12
90x12

Hammer
30'sx12
30'sx12

Deads..... tried and back said no. had some sharp pains in my upper back along the spine, and lowerback along the spine....

GHR
x5
x6
x6

Hack squat machine
90x10

bah i miss my ipod - dam earphones :( Yay for upper back strength lat pulls ftw. I should add ive been taking Lipo 6 since about the 10th. so far so good, lost around 3 lbs since start of the month.

Dedicated1
12-13-2008, 06:56 PM
Good workout, I had the same thing happen to me broke my earphones went to the mall to get more found out my wallet was at home, worked out with shitty pop music in the background.

Weilder
12-17-2008, 09:41 PM
Dec 17 08

Bench
165x3
165x3
170x3

DB bench
65x9
65x7

Skull crushers
75x12
75x15

Lateral
17.5x12
17.5x12
17.5x12

Deece workout... I can kinda start to tell ive lost a bit of BF yay... maybe its just me though lol.

mmmmmm Count Chocula....

Weilder
12-20-2008, 03:50 PM
Dec 20 08

Seated row palm down
170x6
170x6
170x6
170x6

Ez curls
135x8
150x5
60+black band x15

Squat high box 1-2 inch
245x3 PR
245x3 PR
245x3 PR

Decent day today... Kinda mad i ordered some earphones from ebay and they are shit already broke down. DAMIT!!!!!!!

Dedicated1
12-20-2008, 06:55 PM
i just get the 14 dollars ones from walmart since they seem to have the same lifespan

nice box squatting!

adelman337
12-20-2008, 07:54 PM
Strong session. Sucks to hear about your earphones. You need to get some of these http://www.markertek.com/Product.asp?cat=AUDIOEQUIP&subcat=&prodclass=HEADPHONES&baseitem=ATH%2DCK7&search=0&off=0&showreturn=0&utm_source=gbase&utm_medium=shoppingengine&utm_term=&utm_content=&utm_campaign=sf

Weilder
12-22-2008, 07:28 PM
Adle - those earphones are sick and all, but i think il pass haha, i dont have 100 bucks to blow on them.

Dec 22 08

Dips
x6 PR
x5
x4.8

Military press
115x5 PR
115x5
115x4

Tricep pushdowns
105x12
105x12
105x12

Decline weighted abs
35x10
35x10

Man im spent... on a side note im gonna get a part time job at Block Buster, haha i went there after my workout and i was all shaky and weird because my CNS was dead and the guy is trying to interview me...... lol ya.

I also bought madden 2008 for 10 bucks :D

Weilder
12-24-2008, 07:33 PM
Dec 24 08

low intensity
x40 min
x45 min

good cardio today im hungry like a horse.

Happy x-mas

Weilder
12-29-2008, 02:48 PM
Dec 29 08

Man holidays have been fattening hah.... I am 20% BF as of 3 days ago. and have been cutting for 3 weeks ish....

Anyhoo

rack dead at knee level
345x5
275x12

Lat pull palm facing me
180x6
180x6
180x6

that was it...

Good day today so far... did fasted morning cardio and weights both in the AM.

Dedicated1
12-29-2008, 08:57 PM
ooooo nice rack pulls. I'm afraid of finding out what my bf is haha.

Weilder
01-01-2009, 07:47 PM
Thanks dedicated

haha my body is weird, i gain BF, stay the same weight, and gain strength all at once..... while cutting.....


Jan 1 09!!!!!!!!!!

Bench
185x1 failed on second rep :(
135x15 pr

DB overhead
50x6 pr
50x6

Tricep pushdown
150x10
135x10

I slept in today hard till like 12:30, and was so dead i didnt even wana go workout. But i feel alot better now :)

Bought some new earphones today :)

Song of the day - http://ca.youtube.com/watch?v=7a7d5JQu_yg&fmt=18

adelman337
01-02-2009, 12:19 AM
Congrats on the PRs!! lets try not to break the new earphones.

Weilder
01-05-2009, 09:36 PM
jan 5 09

Palm down row
170x6
175x5
170x6

Box Squats deep
185x3
185x3
185x3

What does it mean when at the bottom of the squat, your hips come up first??? weak abs??????? I noticed my hips come up first, and my upper back stays at the same position... i need to get my hips under the weight - any suggestions??

Sand Blaster
01-05-2009, 09:40 PM
Are you driving your upperback into the bar first?

SB

Weilder
01-05-2009, 09:45 PM
I have not focused on that. But, when i sit on the box i pause it and lean back slightly to get my hips under the weight more, then power up. I still seem to fall a little bit into a GM though.

adelman337
01-05-2009, 10:36 PM
if my setup is not perfect then that happens to me. It could maybe be a weak lower back. or maybe a form issue. I always try to remember to pull my shoulder blades together, stick my chest out as much as possible, drive my head into the bar, and like SB said allow the back to initiate the movement. Almost like you are poking your head up first. Strong stuff nonetheless.

Weilder
01-07-2009, 08:15 PM
jan 7 09

decline bench
185x5 pr
185x3
185x3

tricep pushdown
150x12
165x10

upright rows
105x12
105x12
105x12

abs with bands on busu ball....
x16
x15
x10

dece workout, i feel that i am now back to my strongest that i was back last year.
mmmmm eating some surgery treats pwo.

adelman337
01-07-2009, 08:22 PM
Strong lifting!! congrats on the PR

Weilder
01-09-2009, 06:48 PM
jan 9 09

deads
325x3
225x12 - curse you high reps

lat pull wide
165x6
165x5
150x5

15 min low intensity at the end....

Weilder
01-12-2009, 08:36 PM
jan 12 09

incline bench
135x6
135x10 PR - so weak lol

Dips assisted
x6
x6

Tricep pushdown
150x20
150x12
150x10

mmmmm lotta hot chicks at the gym today :naughty:

song of the day: http://ca.youtube.com/watch?v=xnSdTuiNFS8&fmt=18

Weilder
01-19-2009, 03:38 PM
Hey where did my posts go!!?? :confused:

alright well today

jan 19 09


rack deads
355x5 pr
275x12

wide lat pull
150x6
150x6
150x6

cable curls
135x10
135x6
90x12

decline abs
x10
x8

holy crap my CNS is so shot :vollkommenauf: I can barley talk straight lol

Weilder
01-21-2009, 03:57 PM
jan 21 09

inc bench
155x3
145x5
145x4

dips felt good
x3
x3

tricep pushdowns
165x10
165x9

15 min low intensity at the end.

yup.........

Weilder
01-23-2009, 04:51 PM
jan 23 09

ATG Squats
barx8
barx5
95x5
135x3
165x2
185x1
225x1 PR
185x5 PR no belt

neutral close grip seated row
195x5
180x6
180x6

Cable curls
150x8
120x8

Really happy about the squats!!! it was a hard stretch at the bottom and my quads got pulled like a bitch. good workout.

song of the day - http://ca.youtube.com/watch?v=SvnuZsXYOYQ&feature=related&fmt=18

Darkane
01-23-2009, 10:57 PM
Far out skip. We got retarded family genetics eh? :D

Stronger, fatter, same weight!

zpapa21
01-23-2009, 11:24 PM
Nice work on the PR Weilder.

Weilder
01-26-2009, 03:54 PM
jan 26 09
decline bench
190x5 pr
155x10

millitary
115x5
115x3
95x5

2 exercises and im dead... my triceps are broke. I gotta be careful because during the decline bench i almost dumped it on my head a couple of times because my triceps were giving out.

Dedicated1
01-26-2009, 04:02 PM
sweet PR weilder.

Weilder
01-28-2009, 05:04 PM
Thanks dedicated

jan 28 09

deads
315x6 - damit!!!!!! 1 more woulda been pr
225x12 - good cardio!!!

wide lat pull
150x5
135x6
135x6...... was so dead after deads...

cable curls
135x8
90x12

pulldown abs
165x12
165x20...

15 min low intensity

dece workout, im eating chocolate and marshmallows right now LOL maybe thats why i have trouble cutting :) but im in the post wo window and only eating like 40g worth carbs.

Dedicated1
01-28-2009, 05:14 PM
315x6 is stout, next time you'll get the PR no doubt.

Weilder
01-28-2009, 11:58 PM
Hmmmm

Im really thinking of stopping this cut diet, i suck at cutting. all i want to do it get stronger and bigger. screw cutting for at least a couple years.

new diet

350 pro
100 fat
200 carbs

350p x 4 = 1400 cal
100 x 9 = 900 cal
200 x 4 = 800 cal

= 3100 cal.

il start from there.

I want to bench 200, ATG squat 240, and dead 355 by late march.

adelman337
01-29-2009, 12:30 AM
Strong deads regardless. try cutting some of your cabs on the off days, and you may be able to still shed some fat. Or at least stay where you are. What do you currently weigh?

Weilder
01-29-2009, 01:19 AM
Right now im 205 in the morning and around 17% bf. Ya i have been doing a full TCD, so trace carbs on the off days since start of Dec. The reason i hate cutting is because when i try to.. nothing really happens. Its not like i cheat alot or anything. I haven't had a cheat meal in at least 3 weeks... I dont know what to say.

Dedicated1
01-29-2009, 01:40 AM
been checking you temp every morning?

Weilder
01-30-2009, 06:53 PM
^^ I have before, but i didnt this time, my temps are probably pretty low as always.

fri jan 30 09

inc bench
155x5 PR
135x9

dips
x2
x2
x2

db bench paused
60x7
60x6

tri's were toast from the inc bench and couldnt push it to well after.

song http://ca.youtube.com/watch?v=11E1beoZKI8&fmt=18

Weilder
02-02-2009, 08:15 PM
jan 2 09

squat ATG
225x3 PR - kinda GMed it the second rep :(

GHR
x6
x6
x5

Neutral row
165x8
165x8
180x6

concentration curls
30x12
30x12

dece workout...

Dedicated1
02-02-2009, 08:18 PM
nice PR keep it up.

Weilder
02-04-2009, 09:31 PM
feb 4 09

decline bench
195x3 RP +1 rep, wanted to do 195x5 :(
155x11 pr

DB military
45x6
50x7

tricep pushdown
150x4
180x10 PR

lateral
20x12
20x12

deece workout

Song: new Kreator
http://youtube.com/watch?v=2P2_Qe2Mpok&feature=related&fmt=18

EDIT: also got Gourmet Nutrition printed out written by John Berardi, great cook book his recipe's are awesome!!!

Weilder
02-06-2009, 05:36 PM
jan 6 09

neutral grip pulldown
165x6
180x6
180x5
165x6

cable curls - wanted to do rack deads at this point... but some stupid teen took the squat rack for 65lbs upright rows.... and 115lbs shrugs.....
so i did some curls....
110x8
130x6
130x6
140x6
rev 100x8

finally the bastard was done in the squat rack.

rack pulls
355x5
275x10

decline situps with 45 plate
x8
x8

home.

EDIT just realized 355x5 was what i pulled last time - DOH i thought it was a PR... no wonder it was easy lol.

AnyOldIron
02-06-2009, 05:57 PM
well, you'll just have to get an even bigger PR next week. :)

Weilder
02-09-2009, 08:15 PM
Feb 9 09

inc bench
160x5 PR
135x12 PR

Dips
x3
x3
x3
x3

Tricep pushdowns
165x10
165x10

Up rows
105x12
105x12

Abs.... I tried to do a dragon flag on the flat bench. I positioned myself on the bench and exploded up... my back cracked probably like 50 times at once it and i dont know why, but it did not feel very good at all... I think im close to being able to do these, i can almost do the negative part il try to do em next time. So i just did some decline leg raises.
full decline
x12
x12

Yesterdays Fitday: hope it works...
http://www.fitday.com/fitness/PublicJournals.html?Owner=Weilder

ran out of fish oil yesterday :(

Weilder
02-11-2009, 09:00 PM
Feb 11 09

T-Bar rows
105x12
130x8
130x8

face pulls
60x12
60x12
60x12

single arm curls
45x10
45x10
45x8

squats parallel no box
225x1
225x2...........
135x8
weak sauce

Weilder
02-13-2009, 03:26 PM
good day today

feb 13 09

decline bench
195x5 PR - had 1 more in me too
195x3

Incline DB bench paused
45x12
45x12
45x10

pully abs
150x20
150x15
150x15

up rows
105x12
105x12

weighed in at 208 today, noticeably bigger.
The gym was dead today and it was awesome! I had some old guy spot me for the decline bench and he was the best spotter ever :)

Dedicated1
02-13-2009, 06:30 PM
nice pr on the bench man!

Weilder
02-16-2009, 04:54 PM
feb 16 09

deads
340x2 failed 3 EDIT 355x2 failed 3 PR
315x3

lat pull wide/deep bar
75x10
75x12
palm facing me
165x6
180x6
180x6
180x6

elliptical 8 min HIIT

nice day out today...

EDIT wait a minute!!!!!! i pulled three 45's and two 10's on each side..... so.... 315+40=355.... shit i pulled my max for 2 - yay :) PR!!!!

LOL funny i thought i was pulling 340 for 2 and got disappointed....

Weilder
02-18-2009, 09:09 PM
feb 18 09

inc bench
165x4 spotted 5
155x5
155x4

dips
x4
x3
x3


Tricep pushdown
150x10
150x8
rev 130x8

machine lateral
135x6
105x8
105x8

10 min HIIT at the end

felt weak today.... was shaky benching and form was horrible... Does anyone feel that yams make your bowel movements bad?? every time i eat yams im on the crapper like 5 hours later.... maybe thats why i had a shitty workout today (good pun) :D

Weilder
02-20-2009, 06:44 PM
feb 20 09

squats
225x3
225x3
205x4
205x5 off box

Nautreal row
165x8
165x8
165x8
165x8

pully abs
150x12
150x15
180x20

yup

Weilder
02-23-2009, 07:03 PM
feb 23 09

after shitty weekend of some drinking and crappy diet...

Dec bench
200x5 PR
185x5
185x5

Inc DB press
50'sx12
50x10
50x8

Tricep pushdown
150x12
150x10

Up row
105x12
120x12

8 min HIIT

the weight felt heavy but i moved it!!

Weilder
02-25-2009, 10:41 PM
feb 25 09

pullups various grips
x5
x3
x3
x4

wide deep bar pulldown
70x12
70x12
70x12

rack pulls
365x3 grip sucked, almost failed rep 3.

birthday tomorrow

Dedicated1
02-25-2009, 11:20 PM
happy bday/nice rack pulls!

Weilder
02-28-2009, 09:49 PM
^^ thanks!

well diet has been crap and had some drinks last 3 days - but whatever gotta live too...

so today:

inc bench
155x5
155x4
155x5 -10 lbs... hard!

DB tricep extensions
25x12
25x12
25x12

decline crunches
x6
x6
x5

lateral machine
105x12
105x12
105x12

thats about it.....

Dedicated1
03-04-2009, 12:28 AM
http://www.youtube.com/watch?v=ojq5bc8xK2c&feature=related check this out.

Weilder
03-04-2009, 01:15 AM
hmm interesting, aren't those guys coming to Calgary soon??

I dont mind that music, but im into more Thrash and faster music. like..... warbringer http://www.youtube.com/watch?v=XRP6iMZ1Pic&fmt=18 Saw them live on feb 26 it was awesome.

Weilder
03-04-2009, 09:42 PM
mar 4 09

deload workout kinda...

pushups with extra ROM
x15
x8
x7

Squats - form and speed
165x3
165x3
165x3

1 set chinups 1 set GHR

Weilder
03-07-2009, 05:13 PM
bah ok...

mar 7 09

Deaload

Bent over row - easy
135x6
155x6
165x5
165x5

Deadlift - no belt
- I usually do my deadlifts with these mats under the weights, YMCA rules... it is only about 3 inch that is removed from the ROM but that is how ive been deading. This time no mats.

- Before i had my belt i deaded 315x6 @ 207lbs Now with no belt i can only dead 315x1 @ 212.... but with the belt i can dead 355x2. I think the belt might have weakened my core, or my body just forgot how to do the lift belt-less. I have a forgetful lower body i learned training with IA.

315x1
315x1

GHR
x6
x6

Cable curls
150x6
135x6

ab rollouts with ez bar
x8
x10 ish

Song of the day if you can take the bad quality. It was Live feb 26 calgary @ the warehouse. I was there :)
http://www.youtube.com/watch?v=1PT0x59mbDo&feature=channel&fmt=18

And not live song: http://www.youtube.com/watch?v=11E1beoZKI8&fmt=18

Weilder
03-09-2009, 08:33 PM
march 09 09
decent day today

decline bench
205x4 PR
wide grip 145x8

machine fly's
190x10
190x10
190x10

machine lateral
150x12
130x12
115x12

DB tricep press
30'sx15
30'sx15
30'sx12

got my 205 :) I wanted 5 reps, but wasnt gonna happen rep 4 was a grinder!!

song: http://www.youtube.com/watch?v=lqL352LbZBs&fmt=18

I just realized that if i could keep a consistent basis on my gains, like 10 pounds/month, id be decline benching 325x5 in 12 months.... seems kinda far off, or does it???

vitaminx225
03-09-2009, 10:21 PM
Nice PR.

Weilder
03-11-2009, 10:08 PM
^^Thanks for dropping in V

march 11 09

good day today

wide lat pull
135x8
150x6
145x8

close grip chins
x5

single arm cable curls
45x8
45x8
45x8

squats - 60-75 sec walking in between each set, max 100 sec between each set.
225x4
225x3
225x3
225x3
225x3

45* hyper
25x8
45x8

walked for 15 min while drinking my PWO shake, my dam inner thighs were rubbing :(
Knees felt thrashed during the walk.

speaking of thrashed.... http://www.youtube.com/watch?v=RtVs5MYGOyo&fmt=18

Weilder
03-13-2009, 10:36 PM
didnt workout today.

cheat meals include...
1 Super beef/chicken donair
1 double quarter pounder w/ cheese
1 large iced tea

Weilder
03-14-2009, 04:59 PM
march 14 09

kinda weak today from not eating enough yesterday...

inc bench
165x4
155x5
135x6

flat DB paused
55'sx8
55'sx7

machine lateral
135x10
135x8
135x6

Db tricep extension
27.5x12
27.5x10

ya ok workout i guess.... weighed 213 this morning:scared:

Darkane
03-14-2009, 07:24 PM
Nice work bro. I'm coming back in April and I'm going to hit my 375 PR. Must do it this time!!!

Weilder
03-16-2009, 08:29 PM
march 16 09

deads from floor... no mats

355x2 - form was HORRIBLE
315x2 - horrible again....

I think i should just do the deadflifts off the 2 inch mats, it wont make a huge difference in my progress, and it feels way smoother... My shins are so dam bloody right now.

neutral seated row
180x6
195x6
195x5
195x5

GHR
x5
x5

done.... i need to re-evaluate my deadlift form.... im gonna get hurt like this.

Weilder
03-18-2009, 09:10 PM
More cheat meals today:
1 Ribwitch sandwich
1 Wopper

Flat Bench
205xmiss - spotter helped a bit. Il get this next week fo sho
175x5
wide grip
135x10
135x8

DB military
50x8
50x7

DB tricep
27.5x15
27.5x12
27.5x12

Ez bar Wheel o death
x10
x10
x10
x6

O man this one chick at the gym = :tounge2:

Weilder
03-21-2009, 02:19 PM
march 21 09

weight this morning 214 +1lb from last week

Breakfast: 8 oz steak 3 eggs

Squats
225x5 PR
245x2 PR
225x3
185x10 off box PR no belt

lat machine
three 45's x12
three 45's x12
three 45's x12

cable curls
120x8
90x12
70x8
my biceps were blown up

ran to grab Post WO shake... started chugging and wanted to puke... luckily i kept it down :0

adelman337
03-21-2009, 02:46 PM
Strong squatting, congrats on the PR's

Weilder
03-23-2009, 03:28 PM
today march 21 09

close grip inc bench
135x6
135x6
135x6
155x3

dips
x3
x3

leg raises
x15
x15
x15

military press
95x12
95x12

high rep military presses are hard!!

Dobermann
03-23-2009, 03:42 PM
Awesome work on the squats!

Weilder
03-25-2009, 03:47 PM
Thanks Adle and Dober.

Today
march 25 09

Rack pull
365x5 PR
275x11 - hard!

Bent over row
135x6
155x6
155x7

seated row neutral
180x7
180x7
180x7

decent workout. Dam high school kids had a weight lifting class in my gym :wallbash:

Song: I made this vid - quality sucks!!!

http://www.youtube.com/watch?v=KV6UMGDC938&fmt=18

Weilder
03-27-2009, 04:26 PM
march 27 09

Decent today - but everything felt heavy as shit! I think my CNS is still weak from rack pulling Wednesday.

flat bench
185x5 PR My previous 1 rep max for 5
185x3

wide grip
135x8
135x10 PR

tricep pushdown
150x12
150x10

machine lateral
120x15
120x12
120x10

Bad news... my 36 inch waist pants are getting tight!!!

AnyOldIron
03-27-2009, 04:30 PM
Nice bench PR, Weilder.

Shane_
03-27-2009, 09:39 PM
Congrats on the PRs bro!

Samsuperjew
03-27-2009, 09:42 PM
jw, on your rack pulls, how high was the rack?

Weilder
03-27-2009, 09:45 PM
Thanks boys.

The bar was just below knee cap level.

Samsuperjew
03-27-2009, 09:56 PM
k, jw, in my gym, i've seen people rack pull like 500 lbs 2 inches above their knee, then deadlift 200 the next day :p


nice workout

Weilder
03-30-2009, 08:10 PM
today march 30 09

squats
255x2 PR
245x3 PR
245x2

lunges
40'sx6
40'sx4

leg press
4plates/side x6

machine lat pull
three45's+25
x12
x10
x10

form wasnt the best on squats, but at least im getting stronger.

Dobermann
03-30-2009, 08:12 PM
Great work weilder!

Weilder
04-01-2009, 09:07 PM
Thanks D

good day today

April 1 fools 2009

military press
145x1 big PR
115x10 5 rep PR
115x6
115x5

DB extensions
35x12 PR
35x12
35x11

lateral machine
135x12
120x12
105x12

pully abs
150x15
195x15PR
195x12

BF is probably like 20% + but whatever... im not fat im JACKED :D Gaining about 1lb a week steady.
Think il start some 400m sprints 2x a week when its nice out, combined with sled pulling.

Song: http://www.youtube.com/watch?v=sfYieHgGpMU&fmt=18

Weilder
04-04-2009, 03:02 PM
april 4 09

deads from floor
355x2 - good form, grinder
345x1

seated row neutral
180x8
180x8
180x6

cable curls
120x12
120x10
120x8

GHR
x6
x5

im sooooo dead...

Samsuperjew
04-04-2009, 04:21 PM
nice ghr's, were you able to do them the first time you tried, or did you have to do them assisted?

adelman337
04-04-2009, 05:29 PM
Lots of PRs in here, keep up the good work.

Weilder
04-04-2009, 09:11 PM
Went for a birthday party... had some cake, sandwiches 2 oz scotch.

then went for a 1 hour walk.

Also weighed in at 217.2lbs today +1lb from last week

Weilder
04-06-2009, 07:38 PM
april 6 09

Went to a different gym today Good Life Fitness.... was suppose to be better than my current gym, so i talked to a trainer and got her to give me 5 free day passes to check it out.... man does it suck!! It's alot bigger then my Gym, but the Bench's are flimsy as shit, and the squat rack is shit too. All their equipment sucks.... The only good thing is that its mostly an adult population (no teens), but Im gonna stick to my YMCA... Even though they did have adults though, its like they were dumber than teens, i saw one guy doing side bends with a 45 in each hand..... I also didnt really see a good spot to do deadlifts...

Bench - sucked it was so dam low to the ground, couldn't get any leg drive
185x1.....
155x10
155x8

Inc DB tricep extensions
25x12
35x10
35x10

Up rows
100x10
100x10

High incline DB press
55'sx8
55'sx8

Ab machine
x12
x12
x12

Eating chocolate cake mmmm

also, i think i should let myself get atleast 2 days rest after doing Deadlifts, my CNS dies....

Weilder
04-08-2009, 08:33 PM
april 8 09!!!

Squats
275x1 BIG ASS 35 LBS PR!!!

Lat pull
120x10
120x10
120x10

Leg press
2x10

cable curls
67kg's x10
x8
x8

awesome today!! worked out at Good Life again.

ang.1
04-08-2009, 09:09 PM
nice big PR man.

Samsuperjew
04-08-2009, 10:45 PM
holy shit, strong squat pr

Weilder
04-10-2009, 02:56 PM
april 10 09

military press
155x1 PR
135x3 PR
close grip
125x5

decline bench
185x5 close grip
185x3

tricep pushdowns
120x10
120x10
120x10

decline abs
x10
x10

bleh not feeling it today, everything was heavy as shit.

vsvs
04-10-2009, 08:19 PM
nice, ur hitting alot of PRs there man

apfroggy0408
04-11-2009, 01:00 AM
Good squats man. Decline will definitely what I'm switching to when flat bench stalls.

Weilder
04-11-2009, 02:18 AM
Cheated tonight...

8+ pices pizze
2 Guinus
6 Molson canadain...

Weilder
04-11-2009, 06:09 PM
Well I havent really been going off of a routine, I just followed a military press/deadlift/bench press/squat mon/wed/fri/mon and it has worked out awesome for me so far. Just thinking maybe i should actually do a routine... sooo Il do this for 8 weeks:


Monday:
Squats 2 x 5 (box squat next)
Leg press 1 x 20
SLDL 2x12
heavy abs 2 x 20
Calves

Tuesday:
Wide grip flat bench 2 x 6
hammer grip DB 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate rack dead) 2 x 5
posterior core movement 2 x 10-20reps ----- What can I do here?? Not sure.
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Curls 2x8
rev curls 2x10

vsvs
04-13-2009, 08:09 PM
Looks good, who wrote that routine?

Weilder
04-13-2009, 08:12 PM
april 13 09

leg press
200x20

low box squat
185x3
205x3
205x3
205x5

These felt really good. I kept tight the whole ROM, and really used my hips. No GM's for me!!

SLDL
135x12
135x12

my hams are killing

decline abs
x12
x12

yup, drank alot this weekend... 2 days in a row. Meh.

Weilder
04-13-2009, 08:14 PM
Looks good, who wrote that routine?


EXMGQ, im doing the extended version.

http://www.ironaddicts.com/forums/showthread.php?t=19594

Weilder
04-13-2009, 08:23 PM
Also, planning to take the sled out wednesday, but i need to buy some plates.... perhaps i could make some? I could use sandbags or something, but for a heavy day it might not be enough? I wonder if i could get some thick ass slates of metal and plasma a hole in the middle...

Weilder
04-14-2009, 07:10 PM
Alright well I think i screwed up my shoulder playing baseball a couple of days ago.... It hurts like a bitch today, any slight resistance on it hurts. Overall my body is beat up right now, everything is hurting. Im taking the week off, il probably just do some cardio, light stuff, sports. Start the routine next week.

Weilder
04-16-2009, 08:33 PM
deload today, shoulder is feeling better.

caves
4x10

thick bar bent over row
135x10
135x10
135x10

thick bar deadlift
135x6
222x3
225x3

curls
4x10

tricep pushdown
2x10

meh boring... just went for the hell of it.

Dobermann
04-16-2009, 09:00 PM
Deload to reload wiener :D

Weilder
04-17-2009, 09:38 PM
went to the gym with my bro today...

Close grip bench
205x1 PR

wide grip pause
155x6
155x5

db rows
x20

forarm work.

happy about the PR, its close grip too!!

Weilder
04-18-2009, 07:56 PM
40 min low intensity

did BF today, im 20%. Im gonna start adding in some cardio, i have too....

post cardio meal

5 eggs 25 pro 25 fat
4 oz low fat cheese 20 pro 12 fat
hand full green salad
2 oz almond butter 14 pro 28 fat
5g fish oil 5 fat

total 59 pro 70 fat. to much fat

Weilder
04-19-2009, 10:42 PM
12 min HIIT today. then had a huge family dinner.

Weilder
04-21-2009, 08:49 PM
ok screw EMQGU routine... im doing good by my self and enjoy having the freedom of not being stuck to a routine.

sooooo today

rack pull
375x3 PR
275x8 - grip weak sauce

seated row close grip neutral
195x6
195x6
195x6
195x5

rev curls
100x10
100x10

done!!!!!!!! weight this morning was 217lbs

Weilder
04-23-2009, 08:31 PM
april 23 09


military press 5x3
135x3
135x3
135x3
135x3
135x3 set PR

Close grip extra tucked decline bench
135x5
165x3
185x4
185x5

abs on decline bench
bar x 12
65x8
bar x 10


decent workout, getting stronger!!!

Weilder
04-24-2009, 11:07 PM
tonight

squats
260x2 Pr
260x1
185x8 pr

assisted pullup
x8
x8
x8

db row
70x8
70x8

done, this was on 3.5 hours sleep, and a burger pre wo

funny story one of my friend was there trying to "deadlift" horrible form, i was just waiting for him to finish his first set before i gave him some pointers... to late, his back poped and he was done for the day. it was with only 135lbs too.

vsvs
04-25-2009, 12:36 AM
gj hitting a pr with that little sleep

Weilder
04-25-2009, 06:10 PM
feel good today - slept 11 hours straight

45 min low intensity today

weight this morning was 216.8 ish

T.W.A
04-25-2009, 09:05 PM
some nice lifting in here, keep it up

Weilder
04-27-2009, 07:20 PM
thanks TWA and vsvs

anyhoo

april 27 09

flat bench
185x5
175x5
175x5

decline DB press
65x12
65x8

tricep pushdown
60x50

pully abs
150x20
195x12

meh workout.... I wanted 185 for 3x5 but didnt happen

Dobermann
04-27-2009, 07:26 PM
Not bad benching there at all Wiener good job :D

Weilder
04-28-2009, 09:05 PM
^^ bastard!! :D if only i could think of a homo twist on your name...

anyway today i just did 30 min of bike low intensity

Dedicated1
04-28-2009, 09:35 PM
DobbermannginaÉ

Weilder
04-29-2009, 11:07 PM
^^ agreed :D

today april 29 09

deads - focused on good form, good hip drive
315x3
315x3

assisted chins
4 sets of 6-8

GHR
x6
x6

then did some low intensity sports after my shake for an hour

Weilder
04-30-2009, 08:33 PM
30 min low intensity today... maybe do some sports later tonight.

Weilder
05-02-2009, 04:01 PM
may 2

DB bench
60x8
60x8
60x8
65x8

assisted dips - 85% BW used
x6
x5
x5

lateral
17.5x10
17.5x10

forgot to do abs - oh well

weighed 219 today

ok workout i guess. Its nice outside!!!!

Weilder
05-05-2009, 09:55 PM
may 5 09

squats - felt good lots of hip action
225x5
225x5
225x5


assisted pullups
x5
x5
x5
x5

db row
70x10
70x10
70x10

done!!

Weilder
05-07-2009, 08:56 PM
may 7 09

bench....
185x5 - rough
175x5 - rougher
175x3 - fuck!!

couldn't get tight on the bench, couldn't get in the groove

abs full decline + 10lbs behind head
x12
x8

tricep pushdown - went to the cables, found out it was broken and tried to fix it. To bad i dropped my shaker cup on the floor in the process, spilling all my BCAA's everywhere... FUUUUUUUUUUU
130x10
150x15
150x10

lateral
x10
x10
x10

this workout was full of shit. I got so pissed off...

Weilder
05-09-2009, 04:49 PM
may 9 09

deficit deads - stood on a 35 plate
315x1
315x1
315x1

strong, hips were really low, it was kinda easy as soon as i got it to knee level.

GHR
x6
x6
x5

assisted pullups
x5
x5
x5
BWx3

Db row
80x10
80x10

rev curls
90x12
120x8
120x8
90x15

ok workout... weighed 219 today around 20% BF

Weilder
05-11-2009, 07:35 PM
may 11 09
wow weird today....

so i had a huge family dinner yesterday, 2 big burgers, steak, turkey, potato's, bread and 3 pieces cheese cake.

and today i did

bench
185x5
185x5
185x5 - set PR

paused DB
60x8
60x8
60x8

tricep pushdown
135x10
150x10

lateral
x10
x10
x10

Workout was STRONG today...

Weilder
05-13-2009, 09:03 PM
may 13 09

squats
265x3 PR
225x5

lunge with 40's
x5
x5

assisted pullup
x5
x5
x5

DB row
80x10
80x10

Im spent!

Weilder
05-15-2009, 10:08 PM
may 15 09

bench
190x5
190x5
190x5 PR

DB military
50x8
50x8
50x8
50x8 set rep PR

tricep pushdown
150x10
150x10

decline abs with 10lbs
x8
x8

done!

Samsuperjew
05-15-2009, 10:20 PM
2 pr's in one workout? gj brah, especially on bench

Weilder
05-15-2009, 11:55 PM
Thanks sam.

Tonight i just did 1 hour light soccer.... no drinking tonight.

Weilder
05-18-2009, 05:51 PM
may 18 09

deads
365x1 PR
225x8

seated row
150x8
165x8
165x8
165x10

assisted pullup
x5
x5

that dead was pretty tough, im gonna start cutting soon, BF is getting up there.

Weilder
05-18-2009, 06:08 PM
Here are some pics as of today, may 18 09 222lbs 20%BF

http://i44.photobucket.com/albums/f41/RSX250/P1010279.jpg

http://i44.photobucket.com/albums/f41/RSX250/P1010281.jpg

http://i44.photobucket.com/albums/f41/RSX250/P1010280.jpg

Weilder
05-18-2009, 06:09 PM
http://i44.photobucket.com/albums/f41/RSX250/P1010282.jpg

http://i44.photobucket.com/albums/f41/RSX250/P1010283.jpg

http://i44.photobucket.com/albums/f41/RSX250/P1010284.jpg

Samsuperjew
05-18-2009, 06:12 PM
you got four arms man?11?!?!?1


but srs, you look pretty big brah, once your bf starts to lower if you so choose, you're gonna look dam big

Weilder
05-20-2009, 09:31 PM
may 20 09

bench
195x5 PR
195x5
195x3 - powered out

DB bench
70x8
70x8
70x8
70x8 - Set PR PR

tricep downs
150x8
150x8


lateral
x20 fail

abs pully
150x20
190x12
205x8

decent workout, bench is going up there, i wana bench 225x5!!!!!! and get lean!

vsvs
05-20-2009, 09:34 PM
storng bench pr there bro

Weilder
05-23-2009, 03:58 PM
Alright... Im starting cutting today! If i can get down to maybe even 12% id be happy as hell! Im gonna up my volume a bit for squats/deads/bench, taking BCAA's during workout to help LBM spare. i want to hit 205lbs while maintaining my current strength level. Gonna do some interval cardio 8sec 90% 12 sec 30% for 20 min on bike, or rower, apparently this is 3x better for fat loss. My diet is no grains (unless Post WO meal) some berries, fruit, green veg, meat eggs nuts. Im gonna try to have cheat meals as little as possible, if i can do 1 a week that would be great.

Off to the gym for squats!

Weilder
05-23-2009, 05:44 PM
may 23 09

squats
205x5
205x5

lat pull neutral
150x10
150x10
150x10

rowing 5 min 8/12 interval

I had my Grad yesterday.... crazy shit. Ive felt like a carb crash all day long, im probably dehydrated to hell...

Samsuperjew
05-23-2009, 06:14 PM
i did some rowin today as well, its "fun" isn't it :shot:

Weilder
05-23-2009, 06:35 PM
^^ ya im not sure, even after 5 min my back kinda started to hurt from slouching over, i cant straighten it really because the rowing machine is somewhat awkward.

Samsuperjew
05-23-2009, 06:55 PM
does ur gym have a concept 2 rower?

Weilder
05-24-2009, 06:58 PM
^^ no idea, and damit i forgot to check today lol

11 min worth of 8/12 interval today on the bike, hard shit, my quads were burning!

Weilder
05-25-2009, 07:57 PM
bah weak today.... may 25 09

bench
195x5 - got out of groove, couldn't get tight... hard!!
195x5 ^^ same as above, almost failed, 5th was a grinder
155x12

DB military
50x7
50x8
50x8

abs with olympic bar
x10
x10
x8

meh im done. maybe do some sort of cardio later

Weilder
05-26-2009, 10:35 PM
did cardio tonight 8/12 bike for 14 min ish ....... crazy shit, could barley walk after.

Nelson
05-26-2009, 11:03 PM
good stuff weilder. how do you like doing the olympic abs? there a tough exercise know?

Weilder
05-26-2009, 11:07 PM
^^ Hey, thanks, yup they are quite tough, i just do them on the decline bench. I try to keep the bar inline with my head the whole motion, i notice if you lean it toward your midsection at the begging of the lift, it's easier. I also like it because you can slap on a 5 plate each side and boom, you got some progress to go by :)

Weilder
05-27-2009, 09:13 PM
may 27 09

deads
355x2 - hips got up there......
275x6 no belt
275x5

GM
135x8
135x8
185x5 belt

Seated row neutral
165x8
165x8
180x8
180x8

cable curls
120x8 SS Rev grip 75x8
105x8 SS Rev grip 60x8

bah, my deadlift stalled, maybe il switch to some more Rack pulls and GM. Il have to see how much i weigh on saturday, I may be cutting to aggressively. My diet has been spot on though, meat, eggs, berries, green veg, fish oil for every single meal.

adelman337
05-27-2009, 09:19 PM
Strong workout Weilder!

Samsuperjew
05-27-2009, 09:24 PM
Nice deads... any reason you dont wear a belt?

Weilder
05-27-2009, 09:27 PM
^^ I wore the belt for the 355x2, but for the 275lbs i decided to go belt-less as it was suppose to be over 5 reps.

Thanks Adelguy

Weilder
05-29-2009, 11:23 PM
today may 29 09

bench
195x5 - rough...
195x5 - manned up!!!!
195x5 set PR

wide grip
135x12
135x12

DB incline tricep
30x12
30x12

DB lateral
17.5x10
17.5x10

Olympic abs
x10
x10
65x8

done, solid workout, i gave it everything i possibly had on that flat bench, my first set i was like - SHIT.... but I got pumped up, and finished strong. I benched like my life depended on it.

vsvs
05-29-2009, 11:26 PM
good shit. heavy benching bro

sbigp92
05-30-2009, 12:42 AM
thats some good benching, what routine are u on

Weilder
05-30-2009, 01:01 AM
^^ dont really have a set one. I just do:

mon chest/sho/tri/abs

wed squats/back

fri chest/sho/tri/abs 2

mon deads/back

when i stall, i just change up the lifts/rep ranges...

on a side note, raced a Mazda speed 3 today from the gym, they have 263 HP 280lbs torque 2.3L turbo, and it was a dead even ass race against my little 1.6L turbo.... haha that guy was shitting himself :D

Weilder
05-30-2009, 04:45 PM
Slept in the basement today because it was kinda hot upstairs, with no clock i ended up sleeping in till 12:30, FUCK!! lol

just did some cardio, 10 min 8/12 bike, how the hell am i suppose to do 20 min of this in one session...

weight today was 220lbs so -2lbs. Lets see if i can do this for 6-8 more weeks while keeping strength alive.

Samsuperjew
05-30-2009, 04:50 PM
Nice job on weightloss, and good luck on keepin it up

Weilder
05-31-2009, 09:44 PM
today did 10 min 8/12 on the bike.

Yesterday cheated a bit. between 7pm and 2am only ate 1 piece pizza. and I drank 1 beer. Not bad!! lol i could have eaten and drank so much more......

Weilder
06-01-2009, 07:17 PM
good workout today

june 1 09

squats
225x5
245x5 PR - i think
245x5

leg press
230lbsx20
230lbsx20 - PR, but only cause i never leg press lol

lat pull neutral
165x8 - easy
180x8
180x8
180x8

rev curls
105x8
90x8

done!!!, I think i am starting to look a bit leaner, might be just the water weight or my eyes, i will have to take some more pics in a few weeks!

Dobermann
06-01-2009, 07:18 PM
Great work on those squats!

Samsuperjew
06-01-2009, 08:01 PM
IN FOR PICS!!!! Nice workout today

Weilder
06-03-2009, 08:51 PM
ok today

june 3 09

bench
205x3 PR
205x3
205x3 Set PR - failed 4th so close

Military
95x10
95x8
95x6
85x10
85x7

tricep down
150x10
150x10

pully abs
150x20
150x20
160x20

5 min 8/12 bike

im soooo out of it right now...

Weilder
06-05-2009, 09:10 PM
june 5 09

rack pulls
365x5
365x5

lat pull down
165x8
180x8
180x8

kroc row
55'sx20
65'sx20

curls
40'sx8

15 min low intensity..

that 8/12 cardio has really helped my conditioning, i dont get as tired in the gym anymore, and i can push harder.

vsvs
06-05-2009, 09:25 PM
sounds good man, about time for me to hit conditioning myself lol

Darkane
06-05-2009, 10:53 PM
Easy on the civic man, don't bounce it off redline.

We'll do pics when I'm back June 22nd.

Weilder
06-05-2009, 11:41 PM
Ya i dont ever bounce it off redline. I stay away from 1st gear boost, just because it is useless and if 2nd dosnt hook Il just shift. I drive it decently and dont take any chances.

Weilder
06-07-2009, 10:46 PM
k i cheated yesterday/today

yesterday
cheat 1
1 big piece ice cream cake
1 baked potato
4 oz chicken

at night

1.5 beers and 1 shot....

today

3 pieces large pizza
1/2 slice cheesecake...

EDIT: and had some wings


yup!!

yesterday was such a busy day lol i had work at 8am -3pm, then went to the gym for 8/12 then i went out from 6pm - 2am and had the cheat meals... bah i was doing good till i went out. Fun night though, learned alot.

Weilder
06-08-2009, 07:37 PM
today june 8 09

decline bench
205x5
205x5
close grip
175x6
175x6

incline bench
135x6
135x6
triceps were done

DB lateral
17.5x10
17.5x10
17.5x10

AB pully
150x20 - easy cake
160x20
160x20 pr

good workout today :)

Weilder
06-12-2009, 02:37 PM
this week hasn't been to good for training wise. Tuesday had work so no 8/12, although work is pretty good for low intensity cardio. wed didnt workout, had school stuff to do. Thursday had work so no 8/12.

Today i am carbing up ( should I? )

did some body temps, they are ridiculous.
Thursday: 35.8 C / 96.44
Today: 35.2 C / 95.36

this is stupid... ive been cutting for 2 weeks and already my metabolism is slow as shit. Im not sure if i should keep going low carb, or do some carb up days to get my temps up? Ive lost around 3lbs...... Honestly, no real change in the mirror, the changes in water is all i see.

If anyone had some advice that would be cool :)

Weilder
06-12-2009, 10:30 PM
tonight:

Squats
265x4
265x5 PR

leg press
270lbs of plates
x20
x20 PR

lat pull
180x8
180x8

db row
90x10 grip sucked
straps 90x12

i carbed up all day today... I am curious to see my temp tomorrow.


hrmmmm.. the squats are a 20 lbs PR and leg press is a 45 lbs Pr... cool

vsvs
06-13-2009, 01:24 AM
NICe squat pr keep pushinn

Weilder
06-13-2009, 05:57 PM
temp today is 35.8 / 96.44... SUCKS

did 10 min 8/12 today....

weight today is 221...???

Weilder
06-14-2009, 02:04 PM
temp today was 35.6 / 96.08

let me average out my temps

35.8 + 35.2 + 35.8 + 35.6 = /4


35.6 / 96.08 average morning body temp


36.3-36.8 / 97.4-98.3 normal metabolic rate.

35.8- 36.3 / 96.5-97.1 metabolism reduced as much as 15-20%

35.3 – 35.8 / 95.5-96-5, you be fucked, thyroid pummeled into submission.

34.7- 35.3 / 94.5-95-5. Your metabolism is shot, extremely lowered basal metabolism.

I be fucked, thyroid pummeled into submission. - Dammit!!!

Weilder
06-15-2009, 04:49 PM
bah i slept so bad last night... to hot in my room and work up every 2 hours... Had a diploma to write this morning as well, luckily i destroyed it :)

june 15 09

bench
205x3
175x10 PR
wide grip
135x8
135x8
close grip
135x6
135x6

DB lateral
17.5x12
17.5x12

ab pully
210x12
210x12
210x15 PR

ok workout, im gonna deload soon my body is feeling it.

Weilder
06-16-2009, 03:48 PM
just went to the gym for 8/12... was parking my car, put it into reverse and bam! the radiator blew - green fluid everywhere!!! SHIT!!!! so ended up not doing any cardio... left my car at the gym, gonna tow it home later :(

Dobermann
06-16-2009, 03:51 PM
just went to the gym for 8/12... was parking my car, put it into reverse and bam! the radiator blew - green fluid everywhere!!! SHIT!!!! so ended up not doing any cardio... left my car at the gym, gonna tow it home later :(

Sorry to hear about your radiator Weiner but every cloud has a silver lining i.e no cardio :D

Weilder
06-17-2009, 03:55 PM
^^ haha ya cardio sucks but i need to loose fat...

fixed my car today, just had to replace a hose, thank god...

off to the gym for deadlifts!!!!!!

Weilder
06-17-2009, 05:58 PM
june 17 09

deads touch n go
315x5
315x5

grip was sucking, this is the first time i have ever really done touch n go deads, hard on the hands, but easier than pausing, which i usually do.

lat pull
180x8
180x8
180x8

45 hyper
45x15
45x15

3 min of 8/12, lungs ran away on me.. then 10 min of low intensity.

ok workout... gotta go study!!!

Weilder
06-19-2009, 03:24 PM
kinda weak today.. guess CNS was sleeping.

bench
205x3 harder then last week
135x15

dips
bwx3

db millitary
40x12
40x12

skull crushers
75x12
75x12

pully abs
225x10
225x10

just a little light workout today... gonna do maxes next week.

Weilder
06-20-2009, 03:39 PM
just did 10 min 8/12 this morning.

Going to work for 6 1/2 hours so that should do some good fat loss too..

forgot to weight myself this morn :(

body temp this morning was 35.9

vsvs
06-20-2009, 03:53 PM
what does the metabolism tell you and how do u do it?

Weilder
06-20-2009, 10:52 PM
^^ well, its your basal metabolism. If you body temp is in a low range, you will not burn as many calories. Also the lower your metabolism, your body will more and more conserve calories to put to fat stores, other than anabolic needs.

Low body temp = not very effective cutting.

Weilder
06-22-2009, 07:12 PM
Squat max today, No carbs today either.

warm up then

275x1 prev max, April 08 2009

295x1 20lbs PR
305x1 30lbs PR

Depth was good, this was just with a belt. Awesome!!!

Dobermann
06-22-2009, 07:54 PM
Wow huge PR's nice work weilder!

Weilder
06-22-2009, 08:01 PM
Thanks D!!! Im really coming along nicely :) Very happy! Bench max will be on wednesday, deadlift on friday.

Krol
06-22-2009, 08:04 PM
That's quite a big PR! Good luck on your bench and deadlift.

vsvs
06-22-2009, 09:54 PM
congrats on ur squat pr

kutt3r
06-23-2009, 11:10 AM
^^ well, its your basal metabolism. If you body temp is in a low range, you will not burn as many calories. Also the lower your metabolism, your body will more and more conserve calories to put to fat stores, other than anabolic needs.

Low body temp = not very effective cutting.

Beer & pizza = not very effective cutting

haha, nice work on the squat PR...

Finally found your log again and caught up.

Weilder
06-24-2009, 09:07 PM
Excellent!!

today i did my bench max

Previous max: 205x1 April 17 09

Today:
205x1 smooth
215x1 smooth PR 10 lbs
225x1 smooth PR 20 lbs
230x1 PR 25lbs!!!!

kutt3r
06-25-2009, 04:56 PM
230x1 PR 25lbs!!!!

25lbs on Bench is HUGE!!
Nice!

Weilder
06-26-2009, 06:17 PM
thanks Kutt3r, finally I benched more then my BW lol. Took me 3 years of working out.

Today was deadlift max.

315x1
335x1
365x1 Grinder +0

So didnt make a PR on deads, I actually got a bit weaker, Meh O well.

Weight this morning was 214.2 lbs, after I ate and drank I was 218. Havent had any major carbs for the past 5 days or so, even for Post WO, pretty much just green Veg, pro/fats.

So to summ it all up:

Age 18
215lbs in morning
Bench 230x1
Squat 305x1
Deadlift 365x1

Im getting there :)

Fleinz0pp
06-26-2009, 06:29 PM
Nice lifts dude, especially for 18!

KGM
06-26-2009, 06:30 PM
...finally I benched more then my BW lol. Took me 3 years of working out...

congrats bro! I have similar goals and keeping at it is the only way!

Weilder
06-29-2009, 06:09 PM
June 29 09

military press - felt kinda awkward today.
125x5
125x5
125x5
115x8

DB bench
65x8
65x8
65x8

skull crushers
75x12
75x12

pully abs
210x15
210x15
210x15

done!!

vsvs
06-29-2009, 07:26 PM
impressive pressing

Weilder
07-01-2009, 04:08 PM
omg im dead right now lol

squats high box
275x5 PR
275x4

kinda felt a little loose on these today.

leg press
270x20
270x20 PR

lat pull neutral
180x8
180x8
180x8
195x8 PR

DB kroc row
85x15

lol walking up the stairs was almost a true aerobic experience just now im so out of glycogen/creatine.

No carbs post wo, pre workout, or for the last week.

EDIT: also my body temps are up somehow???? Today i was 36 C day before i was 35.8, so that is good, now sure how it went up though, i have been under eating. 36 C is the highest I have EVER seen for the morning lol.

ehopkins932
07-01-2009, 04:12 PM
forgot to put the air on perhaps lol?

anyway, nice job on those prs.

Weilder
07-03-2009, 04:58 PM
Today july 3 09

bench
205x4 PR
205x3

close grip
175x5
175x5

wide grip
155x8

DB military 1 min rest
40x8
40x8
40x8
40x7
40x6

Olympic abs
65x5
65x5
65x5

decent workout :)

Bodyfat and pics will be done on monday, maybe.

Weilder
07-04-2009, 11:03 AM
Gonna go do 45 min low intensity. Dammit I woke up at 7.30 for nothing my dumb 20 yr old boss screwed up. :soapbox:

Weilder
07-06-2009, 06:09 PM
today july 6 09

deads

325x6
325x4 grip sucked

GM
135x8
135x10

DB row
85x10
85x10
85x8

curls

decent workout!

ThomasH
07-06-2009, 10:10 PM
Nice deads!!

sbigp92
07-07-2009, 12:08 AM
good deads, do u use overhand or mixed grip?

Weilder
07-07-2009, 12:18 AM
Mixed. I need to buy some chalk.

Weilder
07-08-2009, 05:45 PM
july 8 09

military press 2MR
115x8
115x8
115x7

Triple DB bench superset
Millitary, then low incline, then flat

50's x8, x8, x10 failure
50's x7, x5, x6 failure


3 sets of leg raises

10 min low intensity.

home :)

SquatSoldier
07-08-2009, 07:06 PM
wow strong military presses
subb'd bro

Weilder
07-10-2009, 01:12 AM
ok did BF today, not sure exactly what I was before, but right now im 19% haha.

Just for my own reference...
July 9 09

Bicep: 4
Tricep: 11
Stomach: 18
Sub scap: 17

total = 50

Havent been doing my fitday lately, I did today my cals were at around 2600-2700 ish... Im gonna drop that down to 2300 as my brother recommended... see what happens.

Weilder
07-10-2009, 07:01 PM
today july 10 09

low box squats
255x4 PR
255x2

leg press 3 plates/side
x20
x20

lat pull wide grip
135x10x6

face pulls
2x12

rev curls
95x25
75x20 with band

done workout!! So I have dropped about maybe 2% BF so far... Meh that is good progress for me.

Weilder
07-13-2009, 08:44 PM
todays workout was goooooood

july 13 09

bench
185x5
185x5
185x5 all reps smooth and speedy.

inc DB bench 90 sec rest
50'sx8
50'sx8
50'sx8
full rest
50'sx15

lateral
17.5x12
17.5x12
17.5x12

tricep pushdown
150x12
165x12

pully abs
195lbs 2 sets of 20


I had 2 carb up meals on the weekend. Todays workout was just awesome... everything felt great, first time in my life i have ever felt the DB lateral pumping. When I was on the bench, My grip on the bar felt really strong and tight. I guess my CNS was there today :)

Davidthefat
07-13-2009, 08:45 PM
You played football... How did you balance lifting, practice and school work during season???

Weilder
07-13-2009, 08:57 PM
Well, for the lifting part, I had a 3 day/week routine low volume. 1 set of deadlifts and 1 set of squats per week <5 reps each set. one max set of bench for < 5 reps.

Diet was above maintenance, about 300g carbs 350 pro and 100 fat.

For school I talked to my guidance counselor and got myself a spare during the season, so I did alot of homework then.

My grade 11 in season year was even worse cause I worked 16 hours a week too lol

Davidthefat
07-13-2009, 09:02 PM
Well, for the lifting part, I had a 3 day/week routine low volume. 1 set of deadlifts and 1 set of squats per week <5 reps each set. one max set of bench for < 5 reps.

Diet was above maintenance, about 300g carbs 350 pro and 100 fat.

For school I talked to my guidance counselor and got myself a spare during the season, so I did alot of homework then.

My grade 11 in season year was even worse cause I worked 16 hours a week too lol

WTF, If I tried that, I wouldnt survive...

Weilder
07-16-2009, 12:20 AM
today was cool

Deadlifts
335x5
335x5 PR I think

GM
135x8

db row
80'sx10x2

curls
40'sx8

the deads were really tough, felt great.

Crispy90
07-16-2009, 12:40 AM
Any particular reason you didnot enjoy exmgqs routine and stuck with squat/bench/dlift/military?

Weilder
07-16-2009, 02:52 PM
Meh what im doing right now is working nicely, isint it? My bench and squat have gone up better then I have ever seen before. I cant wait to start a lean bulk, maybe 350pro 125carbs 100 fat, some low intensity thrown in, that should do me some good if i stick with it.

My goal for this cut diet is to get down to maybe 12%, that would be amazing as i haven't been 12% in over 2 years, my lowest ever recorded was 11.6% at 165lbs haha.

Weilder
07-16-2009, 02:57 PM
Here is me at 165, this was right before grade 10 football season.

http://i44.photobucket.com/albums/f41/RSX250/longlostpics.jpg

And this is me after grade 11 football season. march 08

http://i44.photobucket.com/albums/f41/RSX250/march26082.jpg

Weilder
07-16-2009, 03:14 PM
Ok enough post whoring from me but one more....

I just got some new supps from TP, ordered 3 months worth of creatine mono, L-Glycine, Gluatime, and ZMA.

The creatine, glycine, and gluatime will be taken post WO, this is the same protocol Christian Thibaudeau uses. 40g whey, 10g creatine, 5-10g glycine, 20g glutamine. See how it goes, this is the first time im ever taking any of these supps. (except whey)


Off to the gym for low intensity.

Crispy90
07-17-2009, 09:50 AM
have you been planning out your routines or just do yoour bench/deads/mi/squat and whatever accessory work?

What cardio do you do?

Nice progress btw

Weilder
07-17-2009, 08:06 PM
^^ ya pretty much bench/deads/mi/squat and accessory work.

ya and for cardio I do low intensity fat burning, about 45 min sessions as often as possible.

today I did

seated military press
125x5
125x5
125x9 PR

DB bench
50'sx20
50'sx20

band triceps
x50 reps
x50 reps

weighted situps
12.5'sx15
12.5'sx15
12.5'sx15
12.5'sx15

Weilder
07-20-2009, 09:31 PM
meh... not even worth typing todays workout..


just did

lat pull
180x10x3

squats
225x5
225x3

leg press
12 reps.... abs felt kinda like a pulling apart, so stopped

front squats
couple of sets


I was just tiered and weak today.

BW was 211 on sunday!!

Darkane
07-20-2009, 11:59 PM
Nice work, 335x5 is nice pulling.

Weilder
07-21-2009, 11:40 PM
did 50 min low intensity today. Benching tomorrow!

Weilder
07-22-2009, 07:58 PM
Today

Bench
195x5
195x5
195x3 - struggled with this weight

dips
bwx4
bwx3
bwx3
bwx3
bwx3

band triceps
x50
x50

db lateral
20x8x3

weighted abs
12.5'sx15x4

ok workout

ThomasH
07-22-2009, 09:37 PM
Nice benching! What position do you play? Are you done HS football or do you have another year left? Do you plan on playing uni/collage ball? Solid lifting man!

Weilder
07-23-2009, 07:05 PM
did 50 min low intensity today.. gotta go to work

Weilder
07-24-2009, 12:52 AM
HOLY SHIT IM HAPPY!! I just found out I passed my diploma's :)

my Pure math 30 mark was 50% overall this = amazing. My highest unit test mark in math was like a 40 or less all semester lol and I went into the diploma with a 41% and nailed a 58% on the diploma giving me 50% overall. I worked me ass off for ever 1 of those stupid little %'s.

HELL YEAH!

Weilder
07-24-2009, 12:54 AM
Nice benching! What position do you play? Are you done HS football or do you have another year left? Do you plan on playing uni/collage ball? Solid lifting man!

Thanks

I played mainly Def End, and some line backer too. Got the D-line MVP for my senior year :) Dont plan on playing any more Im going to school for engineering and need good marks to pass and then make lots of money :D

rok
07-24-2009, 03:23 AM
congrats dude. keepin the mind good too i see

Weilder
07-24-2009, 09:19 PM
Excellent today

DB row
80x8 - just to warm up for deads

deads
340x5 PR
340x5 set PR

Seated row
180x8
180x8
180x8

GM's
135x8
135x8

cable curls with band 3 sec TUT
60x15
60x12
off band 60x7

Done!!

My TP order of L-glycine L-glutamine ZMA and creatine came today :) Im not sure which one it is but one of the powders tastes like ass lol. O well I use to take straight BCAA's before so that manned me up good.

My post WO shake was:

40g whey
10g Glutamine - starting out small to assess tolerance, gonna take maybe 25g later on.
5g Glycine
10g Creatine

chug and then go eat a solid meal in 30 min.

I hope I wont get the shits im going to the driving range in 45 min lol

Weilder
07-27-2009, 06:24 PM
July 27 09

seated military press
135x3
135x3
135x6 PR

Dips
bwx3
bwx3
bwx3

band triceps
bandx50
45x30
90x15

lateral machine
2sets of 12

leg raises and pully abs 2x10 each

done!!