Big Dan's Chronicle of Pain (comments welcomed)

[Big Dan]

Well, let's see if I can't get this thing rolling and keep up with it.

5/8/02
5:00-6:00am workout
Weight: 229lbs (post-workout)

Today was shoulder day. The workout looked like this

Military Press (two warmup sets at 65 lbs and 75 lbs)
95 lbs - 1x12
115 lbs - 1x8
135 lbs - 1x6

Side Raises (warm up set at 15 lbs)
20 lbs - 1x15
25 lbs - 1x12
30 lbs - 1x8 (kind of sloppy)
20 lbs - to failure (I think this was about 17 reps)
- NOTE: after each set, I held the DB's about 6-8" away from my sides for about 30 seconds. What a burn!

Front Raises (no warm up...my shoulders were already cooking)
15 lbs - 1x12
20 lbs - 1x10
25 lbs - 1x8
15,12,10,8 lbs - set to failure while running rack (did about 10-15 reps to failure with each weight and immediatly dropped weight and repeated)
- NOTE: after each set, I held the DB's about 6-8" in front of me for about 30 seconds.

Shrugs (no warm up set)
135 lbs - 2x10
185 lbs - 2x10

Rear Delt Machine
60 lbs - 1x18
70 lbs - 1x15
80 lbs - 1x10
90 lbs - 1x8

Today's Highlight: Getting 6 reps with 135 on the Military press. My shoulders are coming along a lot better than I thought. I'm also still sore from Monday's leg workout and Tuesday's chest workout *grin* must have done something right!

Today's Lowlight: loosing steam and not being amped for shrugs. While I feel my traps are in decent shape, I still don't want to neglect them.

Tomorrow's workout will be arms...this has been a problem area for me. Biceps always seem to get a good pump, but I have seen little growth. Tris on the other hand don't get a great pump, good one, but they seem to grow like wild fire. I really need to work on evening out my guns so they don't look to disproportional.

[Big Dan]

5/9/02
5:00-6:00am workout
Weight: 230.5lbs (post-workout)

Today was arm day. Here are the facts as I have them:

Superset 1
Hammer Curls (warmup sets - 2x15 @ 25lbs)
30 lbs - 1x12
35 lbs - 1x8
40 lbs - 1x8
Overhead DB Extension (warmup sets - 2x15 @ 45lbs)
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8

Superset 2
Cable Curls (warmup set - 1x15 @ 60 lbs)
70 lbs - 1x12
80 lbs - 1x10
110 - 70 lbs - strip set
Rope Pushdowns (no warmup sets)
60 lbs - 1x12
70 lbs - 1x8
80 lbs - 1x6

Superset 3
EZ BB Preacher Curls (warmup sets 1x15 @ 40lbs)
50 lbs - 1x12
60 lbs - 1x8
70 lbs - 1x6
Skull Crushers (no warmup sets)
50 lbs - 1x12
60 lbs - 1x10
70 lbs - 1x10

Today's Highlight: Getting out of bed images/icons/wink.gif Being over 230 is a good thing I guess

Today's Lowlight: Getting out of bed. Honestly, I feel a decent burn, but my intensity is just not there. I've been noticing that I'll have intense days and not be able to duplicate the intensity the next day. For instance, Monday I had great intensity for legs (my least favorite day...get it out of the way first...like eating your veggies before steak!), Tuesday was a so-so chest day, Wednesday was a great shoulder day, and today was a so-so arm day. By right tomorrow would be a great day, but I've now got a three day stretch with nothing to do because my stupid back is still sore. I sure hope this clears up soon.

I have been eating right at least. Monday will be leg day again and I plan on following my routine from this week, with maybe a few minor variations as it kicked my ***. Hopefully soon I'll be able to get back to the squat rack instead of leg press...if only this back would heal up....maybe I'll do some cardio this weekend. I do need to burn some fat for WICed Fest 2002 (http://www.wicedfest.com).

[handowg40]

are you gonna keep this up?

[Big Dan]

5/14/02
No Workout
Weight: ???

I've been on the DL for since Friday. My back has been going in and out of pain and I can't figure it out. I think part of it has to do with stress. I have a ton of stuff on my plate right now: my current job sucks, I've got leads on a couple of new ones, I'm organizing a wakeboarding festival that will be on the 7-9th of June, I don't like the town I live in, my commute sucks, etc. I also think part of it was that I really did hurt it at one point. I'm going to take this week completely off from the gym and then return next week and do some cardio.

I hate that I won't be picking up the weights, but I have to let this heal. My girlfriend's dad also has this book that he was telling me cured his back pain. It's all about letting your mind control your body and not letting your mind make your back hurt. We'll see. He's also 300+ pounds and didn't have back problems that coincidently started after a heavy deadlifting session. I should probably get it checked out by a doctor, but we'll see.

Any suggestions?

[Big Dan]

5/14/02

Just a side note, I have been trying to maintain a healthy diet, even if I haven't been working out. I splurged this weekend on Mom's day with cake and a couple of cold ones...but, I'm right back on the horse again. I've cut down my caloric intake because I haven't been lifting and don't need then extra calories. If I start doing 45-60 minutes of cardio 5 days a week, I'll probably up it a little, but I guess I'll use this time to try and shed some of the fat I deposited during my bulk.

****! That bulk was going so good too! I've gained about 10-20 lbs since the beginning of the year! This back better clear up soon. I'm hungry for more size. I'd love to be 250lbs by this time next year!!

[Big Dan]

5/15/02
No Workout
Weight: ???

Well, still nothing doing in the workout department. The pain in my back has been focused on my lower right side and this morning I noticed that the pain was hitting my lower back, upper glute, and then wrapped around my hip and was causing my upper thigh to hurt. This pain is getting old quick. I'm going to be looking up doctors today to see what's up. I need to get back to the gym. I'm going stir-crazy...although, the extra sleep is kind of nice. I'm going to start posting Yesterday's Highlights and Yesterday's Lowlights just so that I have some sanity and frustration relief daily.

Yesterday's Highlight: My girlfriend got home a little early and made me a nice roast for dinner with veggies, whole wheat bread, and potatoes. Mmm, Mmm, good. She also got some good news at work about a possible promotion. The WICed Fest is also starting to really take shape and for that, I'm stoked!! Hope I can ride by then.

Yesterday's Lowlight: I didn't get to the gym and I realized a noticable loss in size due to my absence. Need to find a doctor and get my back looked at.

[Big Dan]

Dammit! I can't find a doctor online anywhere....my stupid Health Plan is BlueCross/Blue Shield of Massachusetts and I'm in CT. Stupid parents' insurance. Now I'm going to have to make a phone call, etc. Sounds like fun!

those first two workouts looked great. Hope the back gets better soon so you can hit the gym again. I feel your pain as I have spent 3 months this year out and only just got back.

Best Wishes
O

[Big Dan]

Originally posted by Mr O:
those first two workouts looked great. Hope the back gets better soon so you can hit the gym again. I feel your pain as I have spent 3 months this year out and only just got back.

Best Wishes
O<font size="2" face="verdana, arial, helvetica">Thanks, Mr. O. I finally broke down and made a doctors appointment tomorrow. I NEVER go to the doctor's office. I sure hope that it's nothing major. We'll see though. At least it's a step in the right direction.

[Big Dan]

5/16/02
No Workout
Weight: ???

Well, the back pain is still there, and it's not going away...I finally got a doctors appt...in MASSA-FREAKING-CHUSETTS! This whole moving, but still having doctors at my old home thing sucks. Eventually it will all work out. I have to leave for the appointment in an hour, so I suppose I should get some work done...I'll post later when I find out more.

Yesterday's Highlight: Two things...1) I got an appointment for my back. Hopefully the mystery will be cleared up and I'll be able to get on the road to pain-free living...2) I got my new wakeboard vest in the mail! I love it!

Yesterday's Lowlight: Well, it was more like this morning's lowlight. My downstairs neighbor, who we've kind of been warring with, started screaming at me about being quiet. I tiptoe around as it is. Hey, I don't like getting up at 4am anymore than she likes me getting up that early, but tough ****. I have to so that Maris and I can make a living. Now she's threatening to get a lawyer involved. Anyone know if she has any legal recourse?

[Big Dan]

5/16/02 - revisited
No Workout
Weight: 230lbs

Well, I finally had a doctor take a look at my back and the prognosis wasn't as bad as I thought. First off, I want to say that I have been very lucky with the medical personnel that I have been coming into contact with lately. When I was in high school and would injure myself, the docs always tried to steer me away from whatever was causing my ailments (usually football). The most recent orthopedic that I saw for my knee and this doc I saw for my back have both had the attitude of "You're not going to stop what you're doing, plus you're young, so I'm not going to steer you away from your activities. Instead, I'll treat you and get you back out there ASAP." The ortho was a triathalon competitor and the PN I saw today was a swimmer in her younger days and has a couple of sons a little younger than me, so she "gets it."

Hats off to those two for not trying to discourage physical activity, but rather get athletes back out to where they need to be...namely, their fields (tracks, waterways, courts, etc) of choice.

OK, enough with my diatribe on the state of the medical profession. Back to my back....the doc thinks that I have just sprained my lower back and with some simple rest, a lesser degree of exertion (for a while), and some exercises to firm up my "core," I should be fine in a couple of weeks. In the mean time, she gave me some prescription pain killers to use on an as needed basis.

Thinking about all this, it makes sense. I have been neglecting my abs and extreme lower back. I've been so amped on the results I was getting in my upper lats, that I let my lower back go to crap. I used to have a solid lower back, but the days of lugging around wheelbarrels full of cement all summer are long gone...they've been replaced by mundane, effortless days sitting behind a desk. I need to concentrate more on lower back and will make sure to do just that. So, I'm off to rest and do my exercises. Talk to you all soon

.......It wound up being a good day after all, especially since I didn't go back to work images/icons/smile.gif

[Big Dan]

7/1/02
5:00-6:00am workout
Weight: 223lbs (post-workout)

Today was chest and back superset day:

Superset 1
Dips
BW x 12
BW x 10
BW x Fail

Pullups
BW x 12
BW x 10
BW x Fail

Superset 2
Incline DB Press
50 lbs - 1x12
60 lbs - 1x10
50 lbs - 1x12

Incline DB Row
50 lbs - 1x12
60 lbs - 1x10
50 lbs - 1x12

Superset 3
Pulldowns (behind neck)
135 lbs - 1x12
150 lbs - 1x10
165 lbs - 1x8

DB Pullovers
20 lbs - 1x12
30 lbs - 1x10
40 lbs - 1x8

Superset 4
Military Press
85 lbs - 1x12
95 lbs - 1x10
105 lbs - 1x8
135 lbs - 1x6
85 lbs - 1x12

Upright Row (DB's)
20 lbs - 1x12
30 lbs - 1x10
40 lbs - 1x8
50 lbs - 1x6
20 lbs - 1x12

Today's Highlight: Getting in a good workout and then coming home to find out that my awesome ABC is back up and running! Maybe now I can get some help with my diet! I'm on a cut and it seems like everyday is cheat day.

Today's Lowlight: Well, it's more like the last Month and a Half's Lowlight. My diet has been crap. The workouts and intensity have been there, but I still find myself eating like I'm on a bulk. Hopefully that will change in the next couple of weeks. I really want to make a strong effort at losing the BF. I think, with te help of ABC, I can do it. Talk about withdrawals!!! /forum/images/icons/tongue.gif

[Big Dan]

7/2/02
5:00-6:00am workout

Today was bicep and tricep superset day:

Superset 1
Alternating DB Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Skull Crushers
50 lbs x 12
70 lbs x 10
80 lbs x 8
60 lbs x 12

Superset 2
Preacher Curls
60 lbs x 12
70 lbs x 10
80 lbs x 8
60 lbs x 12

Kickbacks
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Superset 3
Lying DB Curls
20 lbs x 12
25 lbs x 10
30 lbs x 8
20 lbs x 12

Lying DB Extensions
20 lbs x 12
25 lbs x 10
30 lbs x 8
20 lbs x 12

Superset 4
Hammer Curls
25 lbs - 1x12
30 lbs - 1x10
35 lbs - 1x8
20 lbs - 1x15

Behind the Back Wrist Curls
90 lbs - 1x20
80 lbs - 1x25
100 lbs - 1x15
60 lbs - 1x30

Today's Highlight: I got a great tricep pump. Honestly, I think half of it was just carried over from the good pump I got doing chest yesterday, but I still left with blood fill arms and a feeling of "gargantuism." Hopefully these pumps will carry over into my leg workouts this week.

Today's Lowlight: As good as a tricep pump as I got, I got a very weak (if any) bicep pump. The tightness was missing along with the feeling of exhaustion. I worked each set hard and was pushing good weight for me (higher weights mean lack of form for me - a sacrifice I'm not ready to make), but something is just lacking. I did notice, however, that I get a better pump when I work with DB's, like I did today, than when I work with BB's like I did the last two weeks.

NOTE: This 13-week fat burning workout that I'm on is ingenious in that it totally breaks up your workout after two weeks. Your body is so shocked by the new routine that you are almost forced to get a good pump. Also, supersetting with minimal rest (I'm averaging somewhere in the 30-45 sec range) really gives you a good aerobic as well as anaerobic workout. I'm really enjoying my time in the gym with this program. Hopefully I can follow suit with my diet. I'll be posting a typical day in the Nutrition Forum soon in hopes of getting some help with my meals.

[Big Dan]

7/3/02
5:15-5:45am workout

30 minutes on the elliptical
Cals burned: 419

Today's Highlight: Got in a decent workout. Getting to the gym when its 90 degrees out at 5AM is an accomplishment in itself. Today was cardio...not much to say, other than my back is still sore - the good kind /forum/images/icons/wink.gif

Today's Lowlight: I didn't feel like I really put it all on the line today. Ripping out a cardio workout should make you feel like you did something. I think my goals are too low. I have been aiming for 400 cals burned in a half hour. I think from now on, I'll up that goal to 500cals in a half hour. That will force me to work a little harder and hopefully shed a little more fat. I'll keep you all posted on how it goes.

[Big Dan]

7/3/02
no workout

My last workout was on Wednesday, July 3^rd. I ended up taking Friday off on a last minute whim and going down to Long Island to visit with friends for the holiday weekend with the girlfriend. My cut went to complete hell as I devoured hamburgers, steaks, sausauges (sp?), and chicken with reckless abandon and consumed far too many beers. However, even though I didn't work out, I was swimming, jetskiing and playing on the beach all weekend, which in turn led to a pretty spent Dan. The cut and the diet may have gone to hell and I may have just set myself back about 3 weeks, but I enjoyed every minute of it.

Mentally, this was a break that I needed. Life has been a bit stressful lately with trying to get a new job, waiting on interviews, hating my current job/housing situation, etc. Getting away with the girlie and having some fun with other people (we don't know anyone where we live) was great. I was also asked to be in our best friends' wedding. He's from Scotland and she's from Long Island. A couple of his groommen had to bail because they waited to long to get flights to the States. He'd been toying with the idea of having his "first American friend" in the wedding (my girlfriend is in it as well) and that means a lot to me. Should be fun. Now I have to make sure I eat right for the next three weeks. No cheat days.

Well, that's about it. I just wanted to report about the weekend and let everyone know what an absolutely great time I had. A good soul refreshing weekend if you will. The workouts and diet will be back to their regularly scheduled programming come tomorrow morning.

[Big Dan]

7/8/02
5:00-6:00am workout

Today was chest and back superset day:

Superset 1
Dips
BW x 12
BW x 10
BW x Fail

Pullups
BW x 12
BW x 10
BW x Fail

Superset 2
Incline DB Press
55 lbs - 1x12
65 lbs - 1x10
55 lbs - 1x12

Incline DB Row
55 lbs - 1x12
65 lbs - 1x10
55 lbs - 1x12

Superset 3 - Pulldown Machine occupied...didn't have time to wait
Flat Bench
155 lbs - 1x12
170 lbs - 1x10
185 lbs - 1x8

Pulldowns (behind neck)
skipped

Pec Deck
70 lbs - 1x12
80 lbs - 1x10
90 lbs - 1x8

Superset 4
Military Press (DB's)
25 lbs - 1x12
30 lbs - 1x10
40 lbs - 1x8
50 lbs - 1x6
25 lbs - 1x12

Upright Row (DB's)
25 lbs - 1x12
30 lbs - 1x10
40 lbs - 1x8
50 lbs - 1x6
25 lbs - 1x12

Today's Highlight: I got a good pump in today. My chest is feeling a bit sore and adding in the pec deck in place of pullover flys really helped tweak it out. My back is responding incredibly to incline db rows. I love them.

Today's Lowlight: The pulldown machine was occuppied...and by occupied, I mean a fat guy was sitting on it taking a break and occassionally (every 5 minutes) doing a set of "bouncing pulldowns." No matter, I looked huge today, don't know why, but everything was popping out and looking big! He definitely felt embarassed!

[Big Dan]

7/9/02
5:00-6:00am workout
Weight: 223 lbs (post workout) - means this weekend didn't kill me! /forum/images/icons/smile.gif

Today was bicep and tricep superset day:

Superset 1
Alternating DB Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
40 lbs x 6
25 lbs x 12

Skull Crushers
50 lbs x 12
70 lbs x 10
80 lbs x 8
90 lbs x 6
60 lbs x 12

Superset 2
Preacher Curls
50 lbs x 12
60 lbs x 10
70 lbs x 8
50 lbs x 12

Kickbacks
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Superset 3
Rope Extensions
50 lbs x 12
70 lbs x 10
80 lbs x 8

Cable Curls
50 lbs x 12
70 lbs x 10
80 lbs x 8

Barbell Curl Strip Set
85 lbs x 5
75 lbs x 7
65 lbs x 8
55 lbs x 9
45 lbs x 10
35 lbs x 12
45 lbs x 10
55 lbs x 9
65 lbs x 8
75 lbs x 7
85 lbs x 5

Behind the Back Wrist Curls
50 lbs - 1x25
60 lbs - 1x20
70 lbs - 1x20

Today's Highlight: Thanks to sta36bmx's recommendation with the strip set, I got the best bicep pump I got in a looooong time. It feels great. I will definitely be incorporating that move into my arm days from now on. Also, I think I'm falling in love with forearms workouts - something I'd never explored before!

Today's Lowlight: The tricep pump was mediocre, but that is probably more due to the fact that my triceps are probably the one part of my body that I am please with. I have always had an easy time developing triceps and have never really had to put much work into them. I enjoy them...biceps, on the other hand, are a freaking chore and a half!

[Big Dan]

7/10/02
5:15-5:45am workout

30 minutes on the elliptical
Cals burned: 502.5

Today's Highlight: I accomplished my goal of tacking on another 100 calories in the same amount of time. I had to really work at it, but it made for a good workout. I just hope that I can bring the intensity and determination that I had this morning with me every morning.

Today's Lowlight: Workout wise, there really wasn't a low point today. I got a good workout in a short amount of time and had a great breakfast afterwards. The ****ty thing that's bugging me right now though is that I haven't heard back from a place I interviewed at on June 25^th. I just want to know. It's causing severe mental trauma and causing me to not concentrate, be irritable, and just plain have bad days. I'm hoping to hear something this week.

[Neeker]

I thought you said you were going to work on your lower back? Where are those exercises? Also, why are you not working the legs?

[Big Dan]

<blockquote><font class="small">posted by Neeker:</font><hr /> I thought you said you were going to work on your lower back? Where are those exercises? Also, why are you not working the legs? <hr /></blockquote>I've been doing stretches to keep my lower back loose and have been doing some strengthing exercises outside of the gym. My lower back is probably the strongest part of my back (I was a laborer for years, lugging wheelbarrows full of cement for a pool construction company), it just so happened that I hurt it. I honestly never feel workouts there. I need to add mass to my upper and middle back.

You've got me on the legs. It always seems that something comes up on Fridays that keeps me from leg days. That will be changing soon as I may start putting that routine early in the week so as to ensure that I do it. Thanks for checking up though and keeping me in line /forum/images/icons/wink.gif

[Big Dan]

7/11 and 7/12 I worked out, but didn't have access to a computer to write in my workout. I am currently on the 13 weeks to fat burning workout, but have been modifying it to fit my needs. I noticed that my traps and forearms have been neglected these first four weeks due to exhaustion at the end of the workout, so I decided to take my rest day, Thursday and turn it into a traps and forearm day. I take Sat and Sun off as well due to my travel schedule, so this way, I will have less each week. Hopefully that will help compensate my my less than stellar diet /forum/images/icons/frown.gif. This was a great day, destroyed my traps, tried a new exercise (overhead bb shrugs), and then proceeded to leave the gym with rock solid forearms...what a pump! I think they're my new favorite body part to work on.

Friday, 7/12, I did a legs day and I'm still sore today (7/14). Playing 9 holes of golf didn't help today, but I am legitamitely (sp?) sore as hell. I tried 21's on leg extensions, I highly recommend them! I also did a killer squat routine. Pyramiding is the only way I can burn my legs due to the fact that I don't push high weights...still tenative on my knee.

Anyway, just wanted to report that. Monday is chest/back day. Can't wait. Oh, the diet wasn't bad this weekend, not good either, but not bad. I still like eating on bulks much more! So much less guilt! /forum/images/icons/smile.gif

[Big Dan]

7/15/02
5:00-6:00am workout
Weight: 223.5lbs (post-workout)

Today was chest and back superset day:

Superset 1
Decline Bench
155 lbs x 12
165 lbs x 10
155 lbs x 12

Pulldowns
120 lbs x 12
150 lbs x 10
135 lbs x 12

Superset 2
Incline Bench Press
115 lbs - 1x12
135 lbs - 1x10
145 lbs - 1x8

Close Grip Pulldowns
135 lbs - 1x10
150 lbs - 1x8
165 lbs - 1x6

Superset 3
DB Bench Press
75 lbs - 1x10
80 lbs - 1x8
85 lbs - 1x6

Rows
120 lbs - 1x15
135 lbs - 1x12
120 lbs - 1x15

Superset 4
Fly Machine
80 lbs - 1x12
100 lbs - 1x10
80 lbs - 1x12

1 Arm Rows
55 lbs - 1x12
65 lbs - 1x10
55 lbs - 1x12

Superset 5
Front Lateral Raise
20 lbs - 1x12
20 lbs - hold for 30 sec

Side Lateral Raise
20 lbs - 1x12
20 lbs - hold for 30 sec

Rear Lateral Raise
15 lbs - 1x12
15 lbs - hold for 30 sec



Today's Highlight: Got a good workout in a short amount of time. I had a hell of a sweat going at the end and I'm definitely sore right now as I write this. Getting into a workout is a great thing, I wish I could do it 100% of the time, but I'm working on it.

Today's Lowlight: My diet problems continue. I'm not doing horrible, I'm just not extremely strict about it either. I really need to concentrate on eating correctly. The sad part is that I'm seeing gains with this workout, so I keep thinking in bulk mode (more food = more growth). I have to stop doing that so much and calm down and realize that I'm <font color="red">supposed</font color> to be on a cut!

[muscles]

Good going Big Dan.You like supersets . So do I

[Big Dan]

7/16/02
5:00-6:00am workout

Today was leg day:

Superset 1
Leg Extension 21's
90 lbs - 3x12

Leg Curls
100 lbs x 12
110 lbs x 10
100 lbs x 12

Squat Sled
140 lbs x 12
180 lbs x 10
230 lbs x 8
270 lbs x 6
320 lbs x 4
270 lbs x 6
230 lbs x 8
180 lbs x 10
140 lbs x 12
90 lbs x failure (20 reps) <font color="red">NOTE: This set was done with feet together. All others with feet shoulder width apart and toes pointed out.</font color>

Front Squat
85 lbs - 1x12
105 lbs - 1x10
85 lbs - 1x12 <font color="red">NOTE: This was the first time I've done this exercise, so I went with light weight to get the form and feel down first.</font color>

Calves Raises - Donkey Raise Machine
90 lbs - 3x20 (foot position changed each time)

Today's Highlight: Excellent leg day. Nice and pumped now. I'm still feeling my chest and back from yesterday as well. I'm starting to push more weight with my legs, which makes me happy.

Today's Lowlight: I still feel that I should be under the squat rack, but my knee won't let me. It's too unstable. I'm seeing gains using this method, so I'll stick with it for now. Also, I could have done more calves...time just didn't allow it.

[Big Dan]

7/17/02
5:15-5:45am workout

30 minutes on the elliptical
Cals burned: 470

Today's Highlight: If I'm not up for it, cardio day sucks big hairy donkey nuts! I'd much rather be lifting, I can get into more in my head and really just plow through it. I did get a decent workout with a decent sweat going. I'm starting to wonder if this cut is really worth my time.

Today's Lowlight: Well, I guess Today's Highlight wasn't much of a highlight, but it's how I feel. The cut is not going so well in the sense of dropping body fat. I have dropped some, but I'm no where near where I want to be. I wish I had my BF measured when I started compared to now just so that I'd know if I was actually making progress. On the flip side, I'm seeing size gains, which is motivating me in a counteractive way to my goal. I see gains and think "I want more size." This leads to me subconciously allowing myself to eat more and gain more. I think I'll only be able to truly cut when I get someone to workout with and that is as serious as me.

[Big Dan]

7/18/02
5:15-5:45am workout

Barbell Curls (strip set)
85 lbs x 5
75 lbs x 6
65 lbs x 7
55 lbs x 9
45 lbs x 10
35 lbs x 12
45 lbs x 10
55 lbs x 9
65 lbs x 7
75 lbs x 6
85 lbs x 5

Dips
BW x 12
BW x 10
BW x 8
BW x 12

Superset 1
1-Arm Preacher Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

1-Arm DB Extensions
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Superset 2
Incline Bench DB Curls
20 lbs x 12
25 lbs x 10
30 lbs x 8
20 lbs x 12

Tricep Pushdowns
60 lbs x 12
70 lbs x 10
80 lbs x 8
60 lbs x 12

Today's Highlight: It wasn't that long of a workout, but man, I'm hurting now. I can barely bend both my arms and typing ain't exactly easy. I love it! My biceps are starting to show improvement and I'm happy about that. I've always been a tricep guy and avoid the bicep. Sounds opposite of most people, then again, I've always been backwards to everyone else! I'm starting to show width and peak in my bi's and my arms are really starting to show gains. Maybe I'll even break out a tape measure soon. My goal is to be at least 18 in around (cold), maybe 20", by th end of the year.

Today's Lowlight: I really have to start working harder on dips. I can do bw dips all day long. To get the most out of my workout, I'm going to have to start adding weight to the lower rep sets. I'm usually just too lazy to find the weight belt in the gym. Hopefully I won't be lazy next time.

[Big Dan]

7/19/02
5:15-6:00am workout
Weight: 224 lbs (postworkout)

Today was traps and forearms day - oh the fun!

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x 10
135 lbs x 20

Dumbbell Shrugs
50 lbs x 20
60 lbs x 15
70 lbs x 10
50 lbs x 20

Adam Shrugs
30 lbs x 20
40 lbs x 15
50 lbs x 10
30 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Wrist Curls
25 lbs x 12
20 lbs x 10
15 lbs x 12
10 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Reverse Wrist Curls
20 lbs x 12
15 lbs x 10
12 lbs x 12
10 lbs x 10

Today's Highlight: Owwwww! That's all I can say. My forearms are full of blood and my traps are literally throbbing. What a great workout. Forearms are very quickly becoming my favorite body part to workout because the pump you get is so incredible! Also, there's something about racking up 3 plates per side and shrugging it while all the other guys in the guy look at you with the "What a Freak!" face on! It's such an ego boost!

Today's Lowlight: So, F--- the cut. I'm not doing a good job at it. I can't eat clean to save my life and probably will never be able to. The problem is I just love food too much, hehehehe. One of these days I'll figure it out. Other than, no real lowlight to today's workout. Short, sweet, and to the point. I loved it. In other news, work is going to suck, but what else is new.

[Big Dan]

7/22/02
5:00-6:00am workout
Weight: 228.5lbs (post-workout)

Today was chest and back superset day:

Superset 1
Decline Bench
165 lbs x 12
175 lbs x 10
165 lbs x 12

Pulldowns
120 lbs x 12
150 lbs x 10
135 lbs x 12

Superset 2
Incline Bench Press
125 lbs - 1x12
135 lbs - 1x10
145 lbs - 1x8

Close Grip Pulldowns
135 lbs - 1x10
150 lbs - 1x8
165 lbs - 1x6

Superset 3
DB Bench Press
80 lbs - 1x10
85 lbs - 1x8
90 lbs - 1x6

Rows
125 lbs - 1x15
140 lbs - 1x12
125 lbs - 1x15

Superset 4
Fly Machine
90 lbs - 1x12
110 lbs - 1x10
90 lbs - 1x12

1 Arm Rows
55 lbs - 1x12
65 lbs - 1x10
55 lbs - 1x12

Today's Highlight: Good chest workout. I pushed my weights up a little bit today and really got a good stretch and pump. I was so sluggish going into the gym, but I ended up with a decent workout. Back is nice and sore as well.

Today's Lowlight: I worked to the point of naseau today and didn't get in shoulders. I was absolutely beat from chest and back and just didn't have it in me. Perhaps a partner's motivation would have spurred me on, but I didn't have one. Time was also up as well. Due to my lack of sound sleep last night, I didn't have a ton of energy in the gym today. Hopefully tomorrow will be better. I'll do my ****est to get in my shoulders on Friday. I should be able to...I'm not working /forum/images/icons/wink.gif Oh, and did you see my weight? I must have really screwed off this weekend. If I was on a bulk, I'd be psyched, but I'm on a cut...not a good thing! I'm lifting this week, taking next week off to rest, and then I'll make one more strong effort at a cut for six weeks. See if I can salvage something from this 12 week program.

[Big Dan]

7/23/02
5:00-6:00am workout

Today was leg day:

Superset 1
Leg Extension 21's
100 lbs - 3x12

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Hack Squat (machine)
160 lbs x 12
200 lbs x 10
250 lbs x 8
290 lbs x 6
340 lbs x 4
290 lbs x 6
250 lbs x 8
200 lbs x 10
160 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: I keep upping the weight each time I do legs, and that's a good thing. My strength is increasing and I believe my size is as well. The definition is definitely starting to take form. I can see it most in my "teardrop" and in my calves. Hammies might be my weak point, but eventually I'll work on them. One thing at a time. Just getting me to do legs is a step in the right direction /forum/images/icons/wink.gif

Today's Lowlight: My knee began to get sore while doing hack squats, so I opted to pass on the front squats. I've been good about doing legs the last couple weeks and I'm not going to let an injury slow me down again. I believe the pain was due to the fact that I was pushing with my toes more than my heels. When I got under the heavier weights, I didn't really pay as much attention to form as I should have. I will remedy that in two weeks when I hit legs again (next week is an off week - need to recoup). As weird as it sounds for me, I'm actually finding myself looking forward to leg day. I never did that before. This is going to get interesting.

[Big Dan]

7/24/02
5:15-5:45am workout

30 minutes on the elliptical
Cals burned: 440

Today's Highlight: I got out of bed and went to the gym. Dragging your *** to the gym when you're dog tired is an accomplishment in itself, don't let anyone tell you different.

Today's Lowlight: It was cardio day...enough said.

[Big Dan]

7/25/02
5:15-6:00am workout

Barbell Curls (strip set)
85 lbs x 5
75 lbs x 7
65 lbs x 8
55 lbs x 9
45 lbs x 10
35 lbs x 12
45 lbs x 10
55 lbs x 9
65 lbs x 8
75 lbs x 7
85 lbs x 5

Dips
BW x 12
BW x 10
BW x 8
BW x 12

Superset 1
1-Arm Concentration Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

1-Arm DB Extensions
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Superset 2
Seated DB Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Tricep Pushdowns
60 lbs x 12
70 lbs x 10
80 lbs x 8
60 lbs x 12

Today's Highlight: Great workout out. Aweseome pump, incredible mind focus. That pretty much described today. I was totally linking my mind and the muscles I was working and it improved my workout ten fold. The best part about today was that I actually saw the split in my bicep heads. It happened while I they were under tension (mid-curl), but nonetheless, I saw them!

Today's Lowlight: I don't know if it's a Lowlight persay, but my tricep workouts have been lacking lately. I think it's because A) I've been concentrating on my bi's more, and B) they are always the second part of the superset. It's ok though because my tri's are still far more developed than my bi's. I'm having the same problem with chest/back day. My back seems like the ******* stepchild of the workout...not always getting the attention it deserves. We'll work on that.

[Big Dan]

7/26/02
8:00-8:45am workout
Weight: 227 lbs (postworkout)

Today was shoulder, traps, and forearms day - oh the fun!

Superset 1
Side Raises
20 lbs - 12, hold

Front Raises
20 lbs - 12, hold

Rear Raises
15 lbs - 12, hold

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x 10

Superset 2
Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
60 lbs x 20
80 lbs x 15
100 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Wrist Curls
25 lbs x 12
20 lbs x 10
15 lbs x 12
10 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Reverse Wrist Curls
25 lbs x 12
20 lbs x 10
15 lbs x 12
10 lbs x 10

Today's Highlight: Another good day hitting the traps and forearms. I didn't get to shoulders on Monday, so I threw them in today. I'm feeling good right now. My traps are tight as well as my forearms. Shoulders will be sore soon too. A nice warm shower will be good. Also, my bi's burned like hell when I did hammer curls. I must have really hit them harder than I thought yesterday....YES!

Today's Lowlight: I had to re-rack the 315 on shrugs today. Kind of bumming me out. I don't know what it was...probably a combination of things. A) I started with a bad grip, B) I didn't rest long enough, and C) I was watchng myself in the mirror and realized I wasn't getting a full ROM. I think it was definitely a mind over matter bit. Regardless, I got a nice pump.

<font color="red">NOTE:</font color> <font color="blue">It seems like I've been having stellar, or close to it, workouts lately. Cardio days suck, but I get through them and it works fine. I'm taking next week off to rest and recoup and I'll be back at it harder than ever the following week. I'm going to make a strong recommitment to the diet in an effort to really get the results I'm desiring.</font color>

[Big Dan]

8/5/02
5:00-6:00am workout
Weight: 229.5 lbs (postworkout)
17% BF - Accu-Measure Calipers from Netrition.com (http://www.netrition.com)

Today was chest and back superset day:

Superset 1
Dips
BW x 12
BW x 10
BW x Fail

Pullups
BW x 12
BW x 10
BW x Fail

Superset 2
Incline DB Press
60 lbs - 1x12
70 lbs - 1x10
60 lbs - 1x12

Incline DB Row
60 lbs - 1x12
70 lbs - 1x10
60 lbs - 1x12

Superset 3
Flat Bench
155 lbs - 1x12
185 lbs - 1x10
200 lbs - 1x8

Pulldowns (behind neck)
120 lbs - 1x12
135 lbs - 1x10
150 lbs - 1x8

Pec Deck
occupied - didn't have time

Military Press (Machine)
50 lbs - 1x12
60 lbs - 1x10
70 lbs - 1x8
80 lbs - 1x6
50 lbs - 1x12

Today's Highlight: I came back from a week off and put in my <font color="red">best</font color> bench workout to date! I haven't used 200 lbs in a set form for a long time. My chest strength is finally getting back to where it was before I stopped lifting for a while. I'm physched. And after a week off, I couldn't be more happy.

Today's Lowlight: I didn't get into the Pec Deck today, but that's ok. It's more of a finishing/detail move, IMHO, that isn't essential. It would have been one thing if the benches were all occupied, but I can live without flies for one day. I did go hard and heavy on everything else though, so, overall, I'm satisfied. Have to work on my pullups though...could only get 6 at a time.

[Big Dan]

8/6/02
5:00-6:00am workout

Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x12

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Hack Squat (machine)
160 lbs x 12
200 lbs x 10
250 lbs x 8
290 lbs x 6
340 lbs x 4
290 lbs x 6
250 lbs x 8
200 lbs x 10
160 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: Good pump today. Nothing exceptional about the workout, just got a good sweat going and increase my weight on the 21's a little bit. We'll see where all this leg workout stuff goes. Eventually I might bump it up to twice a week to really hammer them. They do need to play catch up.

Today's Lowlight: I have been getting lousy sleep the last couple of weeks. I saw every hour last night. I'm wondering what keeps me up - probably more mental, like me hating my job and not wanting to go the next day that bad!

[Big Dan]

8/7/02
5:15-5:45am workout

30 minutes on the elliptical
Cals burned: 480

Today's Highlight: Kind of figured out a more intense way to do my cardio today that should help me. Instead of just going at a constant pace, I will be doing more interval training type methods. Two mintues intense, two minutes average to slightly above average speed. I tried this for the second half of my cardio today and got a great workout. Duh! Why didn't I think of this earlier.

Today's Lowlight: Cardio sucks big, fat, hairy donkey balls! Enough said!

[Big Dan]

8/8/02
5:00a.m. - 6:00a.m.

Today was arm day

Superset 1
Alternating DB Curls
25 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
25 lbs - 1x12

Skullcrushers
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

BB Strip Set
85 lbs - 1x5
75 lbs - 1x7
65 lbs - 1x8
55 lbs - 1x9
45 lbs - 1x10
35 lbs - 1x12
45 lbs - 1x10
55 lbs - 1x9
65 lbs - 1x8
75 lbs - 1x7
85 lbs - 1x5

Rope Extensions
60 lbs - 1x12
70 lbs - 1x10
90 lbs - 1x8
70 lbs - 1x12

Superset 2
Incline DB Curls
20 lbs - 1x12
30 lbs - 1x10
35 lbs - 1x8
20 lbs - 1x12

1 Arm DB Extensions
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Today's Highlight: Well, it was a good day overall. Putting the BB strip set as the second bicep movement was a good idea. I was able to get a great pump on that movement to the point where I had to rest between reps in the last few sets. Also, with the rope extensions, I took an incredible amount of time and held the extension for a good squeeze. I'll be sore tomorrow. Also, I'm pushing more weight which makes me very happy.

Today's Lowlight: I had a great workout going and just wish I had more time to spend with it. Although, I think having to go to work keeps my workouts short and sweet and keeps me from overtraining. No real lowlight. I came back from a cardio day with a good, not quite great, arm day.

[Big Dan]

8/8/02
5:00-5:45am workout
Weight: 223 lbs (postworkout)

Today traps and forearms day

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x 10

Superset 1
Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
70 lbs x 20
80 lbs x 15
90 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Wrist Curls¹
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Reverse Wrist Curls¹
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Today's Highlight: Decent day. The weights seemed a little weird today...not heavy, not light, just awkward. Hmmmm....a couple days break is probably in order. I hit it hard this week. I need some off days. Maybe some hiking tomorrow.

Today's Lowlight: Barbell shrugs seemed kind of heavy today. I hate to do it, but I might buy straps for shrugging. I just can't get a solid grip on the higher weights. That and maybe pulldowns/chins are the only thing I'll use it on so as to keep a concentrated effort on my forearms. My other muslces are lacking workouts though due to grip problems.

<font color="red"><u>NOTES:</u></font color>
<font color="blue">1. I switched from DB Wrist Curls to EZ Curl bar Wrist Curls hence the increase in weight.</font color>

[Big Dan]

8/12/02
5:00-6:00am workout
Weight: 225.5 lbs (postworkout)

Today was chest and back superset day:

Superset 1
Dips
BW x 12
25 x 10
35 x Fail

Pullups
BW x 12
BW x 10
BW x Fail (included some negatives)

Superset 2
Incline DB Press
60 lbs - 1x12
70 lbs - 1x10
60 lbs - 1x12

Incline DB Row
60 lbs - 1x12
70 lbs - 1x10
60 lbs - 1x12

Superset 3
Flat Bench
155 lbs - 1x12
185 lbs - 1x10
205 lbs - 1x8¹

Pulldowns (behind neck)
135 lbs - 1x12
150 lbs - 1x10
165 lbs - 1x8

Pec Deck
80 lbs - 1x12
100 lbs - 1x10
110 lbs - 1x8

Military Press (Machine)
Ran out of time

Today's Highlight: Great pump. I am so freaking sore already. Hey, why didn't someone turn me on to weighted dips before? They are so **** fun!! It's going to make chest and/or tricep day SOOOO much more interesting!!! Not quite ready for weighted pull-ups yet. However, I did get 8 today, a new personal record.

Today's Lowlight: A guy at the gym ran over and gave me a spot on my last rep of bench presses. I was at 205 lbs and hit a sticking point at my 8^th rep. It pissed me off some, but oh well, at least I know I worked until failure. I was more pissed because I had psyched myself out of the lift than the fact that someone had to come running over. He was cool about it though. He said "I saw it sticking and then going down a little...didn't know if you were trying to get a half rep or not." That tells me he knows that I know what I'm doing and that I have some experience (this guy isn't huge, but he is one of the guys in the gym who knows his stuff, so this was kind of a compliment). I thanked him for the spot and finished my workout. Also, missed shoulders today, but I feel they got a decent secondary workout from bench and dips. Legs tomorrow!!!

<font color="red">Notes:</font color> <font color="blue">Got stuck on the 8^th rep and needed a little assistance. Need to work on bench strength more.</font color>

[Big Dan]

8/13/02
6:00-6:40am workout

Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x12

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Hack Squat (machine)
160 lbs x 12
200 lbs x 10
250 lbs x 8
290 lbs x 6
340 lbs x 4
290 lbs x 6
250 lbs x 8
200 lbs x 10
160 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: I just love it when a plan comes together. I'm working closer to home today and Marissa can take a later train this week, so, we were able to sleep an hour extra and I was still able to go to the gym...hmmm, an extra hour of sleep and hit the gym. Sounds good to me. Workout-wise, today was great. Nice, solid pump in the quads, hammies, and calves. I'm starting to really make a mind-muscle connection with my hammies. I've already done it with my calves and quads, but the hammies were tricky. I started envisioning them as just big biceps on my legs and voila! it worked. Nice, short, and sweet workout today! Surprisingly short and intense workout considering the state I was in when I got up - didn't want to get up and had no energy.

Today's Lowlight: Didn't sleep great last night, but the extra hour helped. Still getting up to take a leak in the middle of the night. Pretty routinely at 3am. I don't know what that's all about.

[Big Dan]

8/14/02
5:10-5:40am workout

30 minutes on the elliptical
Cals burned: 450

Today's Highlight: Great sleep last night...felt like I slept for a million years.

Today's Lowlight: Cardio sucks big, fat, hairy donkey balls! Enough said!

[Big Dan]

8/15/02
4:50a.m. - 5:30a.m.

Today was arm day

Superset 1
Alternating DB Curls
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Skullcrushers
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

BB Strip Set¹
85 lbs - 1x5
75 lbs - 1x7
65 lbs - 1x8
55 lbs - 1x9
45 lbs - 1x10
35 lbs - 1x12
45 lbs - 1x10
55 lbs - 1x9
65 lbs - 1x8
75 lbs - 1x7
85 lbs - 1x5

Rope Extensions¹
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

Superset 2¹
Incline DB Curls
20 lbs - 1x12
30 lbs - 1x10
35 lbs - 1x8
20 lbs - 1x12

1 Arm DB Extensions
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Today's Highlight: I am incredibly sore. As you can see from the note below, I didn't rest at all between sets in my final superset, nor did I rest between the barbell strip set or any of my pushdown sets...this lead to a quick, albeit, intense workout. I'm going to feel this tomorrow...maybe even today /forum/images/icons/smile.gif Also, I think it's hysterical that I get in a great workout before most people are awake....truley hardcore!

Today's Lowlight: I cheated a little on DB extensions because, well, I don't know why, but I did. I think I'm going to have to find a new movement, perhaps two-armed DB extensions because the single arm movement doesn't do much for me...overall, not a bad day.

<font color="red">NOTES:</font color>
<font color="blue">1. No rest between sets</font color>

[Big Dan]

8/16/02
5:00-5:40am workout
Weight: 221.5 lbs (postworkout)

Today traps and forearms day

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x 10
135 lbs x 20

Superset 1
Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
70 lbs x 20
80 lbs x 15
100 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Wrist Curls¹
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Reverse Wrist Curls¹
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Today's Highlight: The only thing I hated about today is that it was the end of the week. Great workouts this week and now two days off. It's ok though, I need them. Plus, I'm going wakeboarding tonight and probably tomorrow which will give my legs, back, arms, and shoulders a different type of workout...plus I'll get some sun /forum/images/icons/smile.gif

Today's Lowlight: No need for straps...got the BB shrugs today. It's all mental. No real low point other than it took me a while to get going today.

<font color="red"><u>NOTES:</u></font color>
<font color="blue">1. I switched from DB Wrist Curls to EZ Curl bar Wrist Curls hence the increase in weight.</font color> <hr /></blockquote>

[Big Dan]

8/19/02
5:00-6:00am workout

Today was chest and back superset day:

Superset 1
Decline Bench
175 lbs x 12
185 lbs x 10
175 lbs x 12

Pulldowns
135 lbs x 12
150 lbs x 10
135 lbs x 12

Superset 2
Incline Bench Press
135 lbs - 1x12
145 lbs - 1x10
155 lbs - 1x8

Close Grip Pulldowns
135 lbs - 1x10
150 lbs - 1x8
165 lbs - 1x6

Superset 3
DB Bench Press
80 lbs - 1x10
90 lbs - 1x8
95 lbs - 1x6

Rows
135 lbs - 1x15
150 lbs - 1x12
135 lbs - 1x15

Fly Machine
80 lbs - 1x12
90 lbs - 1x10
80 lbs - 1x12

Superset 4
Side Raise
10 lbs - 1x12

Front Raise
10 lbs - 1x12

Rear Raise
10 lbs - 1x12

Today's Highlight: Surprisingly good day. I'm learning more nad more each day that it is more you mind than your body that you have to conquer when pushing heavy weights. I went in today and it just seemed right to increase the weights and do it. And I did. I struggled here and there, but regrouped to have a chest-destroying workout today that was accompanied by a good back workout. All in all a 4 out of 5 star workout.

Today's Lowlight: Workout-wise there wasn't really a lowlight, except for maybe skimping on shoulders. I always feel like I'm neglecting them, but they seem to be growing in proportion with the rest of me, so I'm not too worried. The other lowlights of the day are that A) it's Monday - I hate my job and Mondays are always the worst days to be at work...that one's pretty self-explanatory, and B) I fell getting out of the shower and landed pretty hard. My head hit the shower door and my toe got cut open. I'm pretty **** sore from the fall (lifting and wakeboarding have helped compound this, I'm sure), but all in all I'm okay. I do feel a headache coming on though.

[Big Dan]

8/20/02
5:00-6:00am workout
Weight: 226.5 (postworkout)

Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x12

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Squats
135 lbs x 12
155 lbs x 10
175 lbs x 8
195 lbs x 6
135 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: Squats! Something I haven't done in a long, long time. It felt good to do them, even though I didn't push the weight I used to be able to. I was more intensely working one form and repition of form. Amazingly, having a bench under me helped my confidence immensly. I'm sure I'll see the weight I push move in an exponential rate over the next few weeks.

Today's Lowlight: Man, I am so **** tired and sore. I think I'm sore from the fall I took getting out of the shower yesterday. The rain that we are having now isn't helping my knees and my elbow, but I'll deal. I can't wait until fall hits. This hot weather sucks right now. I guess the grass is always greener because I say the exact opposite in the winter.

[Big Dan]

8/21/02
6:00-6:30am workout

30 minutes on the elliptical
Cals burned: 460

Today's Highlight: I got to sleep an extra hour this morning.

Today's Lowlight: It was cardio day...enough said.

[Big Dan]

8/23/02
5:15-5:45am workout
Weight: 224.5 lbs (postworkout)

Barbell Curls (strip set)
85 lbs x 5
75 lbs x 7
65 lbs x 8
55 lbs x 9
45 lbs x 10
35 lbs x 12
45 lbs x 10
55 lbs x 9
65 lbs x 8
75 lbs x 7
85 lbs x 5

Dips
BW x 12
25 lbs x 10
35 lbs x 8
BW x 12

Superset 1
1-Arm Preacher Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

1-Arm DB Extensions
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Superset 2
Alternating DB Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Tricep Pushdowns
60 lbs x 12
70 lbs x 10
80 lbs x 8
60 lbs x 12

Today's Highlight: Good solid workout with a good pump. Like I've said before, weighted dips rule! They make such a mundane exercise interesting again because I have to actually work at it! I'm thinking about moving to all single arm exercises next week because I feel like I'm cheating alot with BB exercises. We'll see.

Today's Lowlight: I was exhausted yesterday morning so I opted to sleep in and skip my workout. Probably a good thing to do body wise, but it made me feel sluggish all day. I need to get the testosterone flowing in the morning to feel good. Best drug I've ever had. Other than that, the only lowlight is that I have been slacking on the diet and ab workouts and the cheating sides problem I mentioned above. All fixable with a little bit of mental toughness.

<font color="red"><u>Note</u>: </font color><font color="blue">I've always been one to get content with where I'm at and not really keep motivated to continue. Writing daily in this journal helps me keep motivated. There's been more than one day that I've woken up not wanting to go to the gym and dragged myself there thinking "There'll be a blank spot in my journal." It may sound trivial, but it keeps me going and that's a good thing. Come February, I'll have been lifting for a full year. I can't wait to see the gains I've made by then. Thanks to everyone at ABC for such good advice and thanks JW for putting up an online journal...definitely the most helpful thing I've got going for me right now.</font color>

[Big Dan]

8/24/02
11:10-11:50am workout

Today traps and forearms day

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x 10
135 lbs x 20

Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
70 lbs x 20
80 lbs x 15
90 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Reverse Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Today's Highlight: Just a regular workout. I went to the gym, got down what I had to do and went home. Very business-like. However, I forgot how many hot chicas are at the gym on Sundays.

Today's Lowlight: Pea****s! I hate pea****s! You know, the guys who walk around like the own the place and bench 3 plate, but can't squat one. I lift very early in the morning and everyone there is pretty chill. I forgot what the weekends (and after work) were like at gyms. I like my morning workouts.

<font color="red"><u>NOTES:</u></font color>
<font color="blue">1. Marissa asked me to open a jar when I got home and it hurt like hell...hehehehe, must mean I got a good forearm workout in.</font color>

[Big Dan]

8/26/02
5:00-6:00am workout
Weight: 226.25 (post-workout)

Today was chest and back superset day:

Superset 1
Decline Bench
175 lbs x 12
185 lbs x 10
175 lbs x 12

Pulldowns
135 lbs x 12
150 lbs x 10
135 lbs x 12

Superset 2
Incline Bench Press
135 lbs - 1x12
145 lbs - 1x10
155 lbs - 1x8

Close Grip Pulldowns
135 lbs - 1x10
150 lbs - 1x8
165 lbs - 1x6

Superset 3
DB Bench Press
80 lbs - 1x10
90 lbs - 1x8
95 lbs - 1x6

Rows
135 lbs - 1x15
150 lbs - 1x12
135 lbs - 1x15

Cable Crossovers
50 lbs - 1x12
60 lbs - 1x12
70 lbs - 1x12

Today's Highlight: Just did what I needed to do and got out.

Today's Lowlight: Besides the mental breakdown last night, no real low lights. I didn't do shoulders, but they were pretty well fried to begin with. I'll write more tomorrow, I'm just a bit depressed /forum/images/icons/frown.gif right now.

[Big Dan]

8/27/02
5:00-5:50am workout


Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x12

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Squats
135 lbs x 12
155 lbs x 10
185 lbs x 8
205 lbs x 6
135 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: The weight I pushed on my squats rose above the 200 lbs mark. That's great! I've found that doing box squats over a bench and looking at myself in the mirror has helped me capture good form while also ensuring that I get a good ROM. I'm not quite going parallel, however, I've been told by my docs that I shouldn't with my knee, so that's OK for now. I'm more interested in getting the form done and getting myself back at it so that I can push the big weights one day. If I start pushing more than 250 lbs, I'm going to have to get a belt, even if it's just for mental therapy.

Today's Lowlight: Still been down in the dumps emotionally. I miss my folks, family, and hometown. It's tough when she's from Long Island and I'm from Boston...and we're stuck somewhere in the middle in Connecticut both working jobs that we don't like. Fun, fun, fun....seems like these days the gym is my only escape, the only place where I can feel free, uninhibited, and release a lot of pent up frustration. I always feel more at peace with myself after a workout. Hopefully though, we'll be moving soon. I'm looking to be out of CT by the end of the year. I hate this state!

[Big Dan]

8/27/02

Sleep was the order of the day today. My girlfriend fell back asleep at 4am this morning when she was going to get up and we ended up getting her on the later train. It was raining, and cool, and my body was sore, plus I was in an extremely comfortable position, so I passed on the gym. I'll be making it up tomorrow and hopefully Saturday in hope of keeping me on schedule. I really needed to sleep late today. It felt good.

[Big Dan]

9/2/02
11:40am-12:40pm workout
Weight: 228.25 lbs (postworkout)

Today was chest and back superset day:

Superset 1
Dips
BW x 12
30 x 10
25 x Fail

Pullups
BW x 12
BW x 10
BW x Fail

Superset 2
Incline DB Press
65 lbs - 1x12
75 lbs - 1x10
65 lbs - 1x12

Incline DB Row
65 lbs - 1x12
75 lbs - 1x10
65 lbs - 1x12

Superset 3
Flat Bench DB Presses
70 lbs - 1x12
80 lbs - 1x10
90 lbs - 1x8

Pulldowns (behind neck)
140 lbs - 1x12
155 lbs - 1x10
170 lbs - 1x8

Cable Crossovers
40 lbs - 1x12
50 lbs - 1x10
60 lbs - 1x8

Military Press (Machine)
50 lbs - 1x12
60 lbs - 1x10
70 lbs - 1x8
80 lbs - 1x6
50 lbs - 1x12

Today's Highlight: Huge pump. A couple days off and I came back strong. I was very happy with todays workout. The back, chest, and especially shoulders will be stiff tomorrow. Good thing legs are getting hit tomorrow, my arms would be useless.

Today's Lowlight: Bench monkeys ruled the place today. I was all amped to get 215 lbs for 6 reps on flat bench BB press, but they jackasses on cell phones were hoggin them, so I worked in DB presses. It still worked well, but sometimes I'd like to hit it with the BB. I'm glad I workout early in the morning and don't have to deal with these monkeys too often.

<font color="red"><u>NOTE</u>:</font color> <font color="blue">I totally let everything go this weekend and dranked and smoked (cigs, not weed) to my heart's content. It felt good to cut loose, but now it's time to get back to work. I have the wedding in about 1 month and I intend to be in shape for it.</font color>

[Big Dan]

9/3/02
5:00-5:50am workout


Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x21

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Squats
135 lbs x 12
155 lbs x 10
185 lbs x 8
205 lbs x 6
135 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: Decent pump. I've been plateu-ing at these weights for a while. I think it's time to bump the weight on everything but the squats up a little bit. Even with the squats, I may start with more than 135 lbs. I'll feel this workout, but I want to simply destroy my legs on leg day since they are the most lagging body part. On a side note, I am thrilled with the day I had yesterday. My chest, back, and shoulders are just balloons today and hurt like hell...definitely a good workout yesterday.

Today's Lowlight: Other than having to go back to work today, no lowlights so far. The workout lacked the intensity I desired, but I think it was a combination of not pushing enough weight to hit failure on my last few reps and the fact that it's leg day. Leg day has never been and intense day for me, more of an "office day" type situation - go in, do what you have to do, and leave. That's it. Man, I really don't want to go to work.

[Big Dan]

9/5/02
5:00a.m. - 5:45a.m.

Today was arm day

Superset 1
Alternating DB Curls
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Skullcrushers
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

BB Strip Set
85 lbs - 1x5
75 lbs - 1x7
65 lbs - 1x8
55 lbs - 1x9
45 lbs - 1x10
35 lbs - 1x12
45 lbs - 1x10
55 lbs - 1x9
65 lbs - 1x8
75 lbs - 1x7
85 lbs - 1x5

Rope Extensions
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

Superset 2
Incline DB Curls
20 lbs - 1x12
30 lbs - 1x10
35 lbs - 1x8
20 lbs - 1x12

1 Arm DB Extensions
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Today's Highlight: Good workout. I'm nice and sore and should be for a while. Getting that new 5 lbs bucket of whey down from the top shelf hurt! Not much else.

Today's Lowlight: I'm losing intensity in my workouts and my recovery time seems to keep taking longer. I think it's my body's way of telling me I need a break. I've got to finish this week strong tomorrow (even though I skipped cardio on Wednesday - golf on Saturday will have to substitute) and work hard next week, then I have a week off. Boy, I am looking forward to that week!!!

[Big Dan]

9/6/02
5:00-5:45am workout
Weight: 227 lbs (post-workout)

Today traps and forearms day

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x fail (8)
135 lbs x 20

Superset 1
Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
70 lbs x 20
80 lbs x 15
90 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Reverse Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Today's Highlight: Good solid pump, really feeling it in my forearms. My traps are sore as well. Overall, I'd rate it about a 7 on the Workout-o-meter.

Today's Lowlight: I was shrugging 315 and thought I was being smart by staying over the squat rack in case my grip slipped. Well, it didn't, but when I went to return the weight to the rack, I didn't realize that I was off kilter. The right side of the bar slipped and caught the bar catch on the front. Three 45 lbs plates when crashing to the ground. To top it off, some 100 lbs nothing waif of a women comes over and says "Do you need me to hold anything or pick up anything." Talk about embarassing.

[Big Dan]

9/9/02
5:00am-6:00pm workout
Weight: 226.5 lbs (postworkout)

Today was chest and back superset day:

Superset 1
Dips
BW x 12
25 x 10
30 x Fail

Pullups
BW x 12 (8/4)
BW x 10 (6/4)
BW x Fail (6)

Superset 2
Incline DB Press
65 lbs - 1x12
75 lbs - 1x10
65 lbs - 1x12

Incline DB Row
65 lbs - 1x12
75 lbs - 1x10
65 lbs - 1x12

Superset 3
Bench Press
155 lbs - 1x12
185 lbs - 1x10
195 lbs - 1x8

Pulldowns (behind neck)
140 lbs - 1x12
155 lbs - 1x10
170 lbs - 1x8

Cable Crossovers
50 lbs - 1x12
60 lbs - 1x10
70 lbs - 1x8

Military Press (Machine)
N/A

Today's Highlight: Decent workout. I'd say it was about a 6.5-7 out of 10. Like I've been mentioning previously, my body is telling me it's time for a break. This week is my last, then a week off, then back at it. I can't wait to rest next week. That's all that's getting me through this week. I didn't really watch what I ate this weekend, but I actually lost half a pound since Friday...go figure.

Today's Lowlight: Too tired and sore to do shoulders. I feel they get a decent workout with the chest movements, especially with dips and incline DB presses, but I do feel guilty for neglecting them. I'll concentrate on being sure to hit them on my next cycle and then devoting a day to them when I start bulking again.

[Big Dan]

9/10/02
5:00-5:40am workout


Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x21

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Squats
135 lbs x 12
155 lbs x 10
185 lbs x 8
205 lbs x 6
135 lbs x 12

Superset 2
Seated Calf Raises
45 lbs - 3x20

Calves Raises - Donkey Raise Machine
90 lbs - 4x20 (foot position changed each time)

Today's Highlight: Good workout. I've been pre-determing which weight I want to push for what reps before I go to the gym and it allows me to concentrate more on pushing the weight than on what weight I should push. That being said, these weights are getting easier. I have next week off, but I think I'll bump everything up like 10-20 lbs on my next leg day to really destroy them. My calves especially need the extra weight as I'm still able to walk, something that wasn't true when I first started this routine.

Today's Lowlight: No real lowlight. Didn't get a great pump, but that isn't always indicative of a good workout. I'm happy with my progress. Legs is different for me because I'm trying to build up the stability around my knee while also pushing wicked amounts of weight. We'll see. I won't be happy until I'm squatting at least 1.5x my body weight, which would be about 230 * 1.5 = 345.

[Big Dan]

9/11/02
4:45-5:15am workout

30 minutes on the elliptical
Cals burned: 460

Today's Highlight: It's Wednesday...two more days and then I can relax.

Today's Lowlight: It was cardio day...enough said. And, it's 9/11. I hope Marissa has a good day as she spent this day last year running from falling buildings. I'll be on pins and needles until she comes home tonight. Poor girl still works in the city. It amazes me how strong she is sometimes. I don't think I could work there after experiencing that first hand.

[Big Dan]

9/12/02
4:50a.m. - 5:30a.m.

Today was arm day

Superset 1
Alternating DB Curls
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Skullcrushers
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

BB Strip Set
85 lbs - 1x5
75 lbs - 1x7
65 lbs - 1x8
55 lbs - 1x9
45 lbs - 1x10
35 lbs - 1x12
45 lbs - 1x10
55 lbs - 1x9
65 lbs - 1x8
75 lbs - 1x7
85 lbs - 1x5

Rope Extensions
60 lbs - 1x12
70 lbs - 1x10
80 lbs - 1x8
60 lbs - 1x12

Superset 2
Incline DB Curls
20 lbs - 1x12
30 lbs - 1x10
35 lbs - 1x8
20 lbs - 1x12

1 Arm DB Extensions
30 lbs - 1x12
35 lbs - 1x10
40 lbs - 1x8
30 lbs - 1x12

Today's Highlight: Intensity was lacking, but a solid workout. Those rope extensions may need to change (decrease) weight so as to be able to really get good form.

Today's Lowlight: Intensity was lacking...definitely time for a week off. One more day until I get there.

[Big Dan]

9/13/02
4:50-5:40am workout
Weight: 220 lbs (post-workout - yikes!)

Today traps and forearms day

Barbell Shrugs
135 lbs x 20
225 lbs x 15
315 lbs x fail (10)
135 lbs x 20

Superset 1
Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
70 lbs x 20
80 lbs x 15
90 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Reverse Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Today's Highlight: Good deal...did it to do it kind of thing. Didn't really want to be there, but it'd done now and I'm happier for doing it.

Today's Lowlight: I weighed 220 today! That's the lightest I've been in a while! Could be due to the fact that I came home from work yesterday around 6pm and fell asleep almost instantaneously - no dinner, no nothing. Just sleep. Must have been tired.

<font color="red">Note:</font color> <font color="blue">I'm off of lifting next week, but the diet clean up begins (I've been saying that way too much the last few monthes). I'm going to really clean it up for the next, and final, 6 weeks of this cut and see what happens. Wish me luck.</font color>

[wannabe225]

Good luck next week...it's all "mind over matter"...if you don't MIND, it don't MATTER.

[Big Dan]

9/23/02
4:50-5:30am workout
Weight: 227 (post-workout)

Today was chest and back superset day:

Superset 1
Decline Bench
180 lbs x 12
190 lbs x 10
180 lbs x 12

Pulldowns
140 lbs x 12
155 lbs x 10
140 lbs x 12

Superset 2
Incline Bench Press
140 lbs - 1x12
150 lbs - 1x10
160 lbs - 1x8

Close Grip Pulldowns
140 lbs - 1x10
150 lbs - 1x8 (supposed to be 155 lbs, but I read my book wrong)
170 lbs - 1x6

Superset 3
DB Bench Press
80 lbs - 1x10
90 lbs - 1x8
95 lbs - 1x6

Rows
135 lbs - 1x15
150 lbs - 1x12
135 lbs - 1x15

Cable Crossovers
ran out of time and too exhausted

Today's Highlight: I was very happpy with today, especially after coming back after a week's layoff. I pushed more weight in just about every movement and was happy with my workout. It's the first time in a long time that I've felt like I've actually worked unitl exhaustion on most sets.

Today's Lowlight: Well, that week off did hinder my endurance, as I found myself sucking wind at the end of workout a bit. Also, I did a lot of celebrating last week (I'll get to that tomorrow) which met more than enough beers and a handful of cigarettes. The beers are one thing, but I am pretty disappointed in myself about the cigarettes. It's OK though, I woke up the next day with that dry, scratchy throat and that charcoal lung feeling. I remember why I quit now. Just time to get back on the horse that bucked you. By the way, I should have some very good news to write about tomorrow. /forum/images/icons/wink.gif

[Big Dan]

9/24/02
4:50-5:30am workout


Today was leg day:

Superset 1
Leg Extension 21's
105 lbs - 3x21

Leg Curls
110 lbs x 12
120 lbs x 10
110 lbs x 12

Squats
145 lbs x 12
165 lbs x 10
195 lbs x 8
215 lbs x 6
145 lbs x 12

Superset 2
Seated Calf Raises
70 lbs - 3x20

Calves Raises - Donkey Raise Machine
140 lbs - 4x20 (foot position changed each time)

Today's Highlight: Well, I bumped up the weight and had a great workout. My calves are burning...something I've been lacking in my past workouts. Good weight and I did it in a short amout of time. I think I'm still getting that adrenaline rush from yesterday (see below).

Today's Lowlight: I'm on Cloud 9 right now...what's a lowlight.

<font color="red">Notes:</font color> <font color="blue">So, I've finally found, been offered, and accepted a job in NY. I'm getting the hell out of Connecticut and going back into mechanical design. I'm in love with this and have been totally psyched since yesterday. Moving is going to be a beeatch, but I'll make do. I'll be working on Long Island and we're looking to move to Queens (can't afford the Island at this time). The E-word might be coming up soon now that we know what and where we'll be for a while.</font color>

[Big Dan]

9/25/02
5:00-5:30am workout

30 minutes on the elliptical
Cals burned: 450

Today's Highlight: It's over

Today's Lowlight: It was cardio day...enough said.

[Big Dan]

9/26/02
4:55-5:30am workout

Barbell Curls (strip set)
85 lbs x 5
75 lbs x 7
65 lbs x 8
55 lbs x 9
45 lbs x 10
35 lbs x 12
45 lbs x 10
55 lbs x 9
65 lbs x 8
75 lbs x 7
85 lbs x 5

Dips
BW x 12
25 lbs x 10
35 lbs x 8
BW x 12

Superset 1
1-Arm Preacher Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

1-Arm DB Extensions
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Superset 2
Alternating DB Curls
25 lbs x 12
30 lbs x 10
35 lbs x 8
25 lbs x 12

Tricep Pushdowns
60 lbs x 12
70 lbs x 10
80 lbs x 8
60 lbs x 12

Today's Highlight: Good pump. Lost some intensity, but I think the workout went well all together. Oh, I got a new job on Long Island! I'm psyched. We're apartment hunting right now and we should be moving within the next few weeks. I start on October 14, so my post may dwindle over the next month or so while I get settled. No fear though, while I search for a gym, I'm going to buy a rubber band type thing and at least keep up some resistance training. It won't do much for strength, but between that and adding in more cardio sessions, I should be able to down the BF % a little. Wish me luck!

Today's Lowlight: Still glowing about the job. The only lowlight right now is that I have to go to my current job for the next week and a half. What a bummer!

[Big Dan]

9/27/02
4:45-5:25am workout
Weight: 226 lbs (post-workout - yikes!)

Today traps and forearms day

Barbell Shrugs
135 lbs x 20
225 lbs x 15
275 lbs x 10
135 lbs x 20

Superset 1
Dumbbell Shrugs
60 lbs x 20
70 lbs x 15
80 lbs x 10
60 lbs x 20

Cable Upright Rows
70 lbs x 20
80 lbs x 15
90 lbs x 10
70 lbs x 20

Hammer Curls
40 lbs x 10
30 lbs x 8
25 lbs x 10
20 lbs x 8

Reverse Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Wrist Curls
50 lbs x 12
40 lbs x 10
30 lbs x 12
20 lbs x 10

Behind the Back Wrist Curls
60 lbs x 12
50 lbs x 10
40 lbs x 12
30 lbs x 10

Today's Highlight: It's my last day at my current job. Nothing is a better feeling!

Today's Lowlight: The diet is still lacking. I need to get some kind of motivation...or a personal dietician who follows me around and whacks me when I go for the crappy food! I'm somewhat making up for it with good workouts, but there's no replacing a healthy diet. I fear that with the move coming up, it won't get any better. There's always something to work on.

[Big Dan]

1/21/03

This journal is officially closed as I have started a new one with new goals and new reasons. Please see the following Journal Project: Huge for the Honeymoon (http://www.abcbodybuilding.com/forum/showflat.php?Cat=&amp;Board=UBB5&amp;Number=404252&amp;page=0&amp; view=collapsed&amp;sb=5&amp;o=&amp;fpart=1).

Thanks,