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  #11  
Old 01-07-2010, 03:32 AM
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President Wilson President Wilson is offline
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Definitely stop by anytime. I am always around there
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  #12  
Old 01-07-2010, 04:47 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
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i got two classes today but i'm definitely going to come by tomorrow when i have no classes.

i keep forgetting to weigh myself at a consistent time everyday but every time i weigh myself, i keep getting lighter and lighter. i was 165.4 lbs after 1st day of working out and 164 lbs after 2nd day of working out. then i was like 163 lbs this morning. i'll have to see if its the inconsistent weighing times, my body reacting to not working out heavy in a month, or my calories are too low. ill keep you guys updated.
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"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #13  
Old 01-08-2010, 07:26 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Coming off a rest day, I was still pretty sore in my legs from wednesday and a little sore in my upper body from tuesday. I first went over and met WorkoutMachine and had a good conversation with him, though it was not long because he had to study for his quiz. President Wilson was not there, but hopefully I get to meet him another time. I want to gain as much experience from them as I can.

Anyways, I had my breakfast at like 8:30am and then had my 3rd attempt with NO Xplode. I took it at about 11:45am and then went to the gym at like 12:15pm. I felt pretty pumped to start, but on my arm exercises I started to feel like I was going to puke again. I guess my tolerance is getting better with it, hopefully I'll be good tomorrow when I do lower body. Here is what I did today:

3rd Workout:

DB Decline Press:
50/12
55/12
55/8

Lat Pull-Down:
120/12
120/10
120/8

DB Military Press:
40/12
40/8
40/7

DB Shrugs:
65/12
65/12
65/12

DB Hammer Curls supersetted w/ Decline Skullcrushers:
Curls -
30/12
30/10
30/8

Skullcrushers-
50/12
50/10
50/7

I've never done skullcrushers on a decline but all the flats were taken so I tried it out. It was pretty deadly. Even when I tried to lock out at the top, I still felt the stress on my triceps, so I didn't do as much weight as I could do on flat. Got a nice pump in my forearms and arms at the end, felt like my arms were gonna fall off. Now I just got to relax for the rest of the day and eat as much as possible. I'll update you guys tomorrow when i do Lower Hyper.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #14  
Old 01-09-2010, 08:34 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Legs were pretty sore today, especially my calves. But I still fought through the soreness and got through my workout, except I was too lazy to do any abs. Here is what I did:

4th Workout:

Squat:
135/12
135/8
135/8

Leg Curl:
50/12
60/12
60/12

Seated Calf Raise:
45/25
45/20
45/18

1st week went by quick. Now I get to rest for the next two days and recover fully so I can hit it hard all over again on Tuesday.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #15  
Old 01-13-2010, 08:13 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Sorry I was not able to put up my workout from yesterday. My computer has a virus or something and is giving me a bunch of problems. So I can only go on the computers at school and on my roommate's laptop. So here is what I did yesterday and today for Upper Heavy and Lower Heavy of week 2:

Workout 5 (Upper Heavy):
BB Incline Press-
140/6
140/5
140/5
140/4

Weight Pull-Up-
20/6
20/6
15/4
15/4

BB Overhead Press-
95/6
95/6
95/4
95/4

BB Shrugs-
225/6
225/6
225/6
225/6

DB Curls supersetted w/ DB Extensions-
Curls-
35/6
35/6
35/4 (5 w/ right arm)
35/4

Extensions-
30/6
30/6
30/6
30/6


Workout 6 (Lower Heavy)-
Squat-
180/5
180/5
180/5
180/6

BB Stiff-Leg Deadlift-
225/6
225/6
225/6
225/4

Standing Calf Raise-
8/6
10/6
11/6
11/5
The two machines that use weights were taken so I had to use the one that has weights with a pin and is labeled in only 1-15, so I don't know how it translates to actual pounds.

Crunches supersetted w/ Standing Side Bends-
Crunches-
35/10
45/10
45/10

Side Bends-
35/10
45/10
45/10

Overall, it is a good start to my 2nd week on this program. I pretty much improved all my lifts by either increasing in weight or reps. I did not increase my BB Shrugs because I felt like I did not go as high as possible on each rep the first time, so I kept the weight the same and tried to go all out this time. My weight dipped down a bit from like 165lbs to 162lbs early in the first week, but now it seems to have normalized. I was 165.8lbs today and hopefully now I can start moving up towards 180lbs. I have yet to get my body fat percentage done, because the gym does it at times when I do not go to workout because it is crowded. I will have to make an extra trip to the gym one of these days to do it. Tomorrow is my rest day, so I shall see you guys on Friday.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #16  
Old 01-15-2010, 12:17 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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so i went to the gym today on my off day to get my body fat percentage done. i weighed in at 164lbs and was 13.4% body fat. the girl who did it asked me what my plans were so i told her how i was trying to bulk up to 180lbs because i've always been skinny and stuff. she was like, "your such a guy" and said that i was not skinny. i knew i had gained some fat but 13.4% is the most i've ever been in a bf% test. it doesn't bother me too much though because my abs actually look pretty much as good as when i was 5 lbs lighter and 4% less. anyways, i also took some body measurements so i can see how much ive gained in the past year and how much i change on my workout.

Neck
1/26/09: 15"
1/14/10: 15"

Chest:
1/26/09: 38"
1/14/10: 40"

Right Arm:
1/26/09: 13.5" (Flexed)
1/14/10: 13.5" (Flexed)

Left Arm:
1/26/09: 13" (Flexed)
1/14/10: 13.5" (Flexed)

Waist:
1/26/09: 32"
1/14/10: 32"

Right Thigh:
1/26/09: 19"
1/14/10: 21"

Left Thigh:
1/26/09: 19"
1/14/10: 21"

Right Calf:
1/26/09: 14.5" (Flexed)
1/14/10: 14.5" (Flexed)

Left Calf:
1/25/09: 14.5" (Flexed)
1/14/10: 14.5" (Flexed)

Seems as though my arms and calves, my two weak points, did not grow any in the past year. Chest and thighs went up 2 inches though, so atleast I grew some. Lets hope I get some growth in the next 4 months on this workout plan.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #17  
Old 01-15-2010, 11:58 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Did my upper body hyper workout today. Here is how it went:

Workout 7-
DB Decline Press-
55/10
55/10
55/10

Lat Pull-Down-
120/12
120/12
120/9 dropset 90/3 dropset 60/5

DB Military Press-
40/12
40/12
40/8

DB Shrugs-
70/20
70/18
70/15

DB Hammer Curls superset w/ Decline Skullcrushers-
Curls-
30/12
30/8
30/6

Skullcrushers-
50/12
50/10
50/8 + 2 negatives

Pretty good workout. Everything went up in weight or reps except for my arm superset. It seems as my weight isn't really moving these past week and a half. So I might have to up my calories a bit. Might try and eat alittle more at each meal and maybe put a protein shake at night before bed.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #18  
Old 01-17-2010, 03:00 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Went out for the 1st time this semester last night. Didn't get home till 3:30am and so I slept in and everything got pushed back. Felt a bit tired during my workout but I still tried to push my hardest. Here is what I did:

Workout 8:
Squat-
135/12
135/12
135/9 drop set 115/4

Leg Curl-
70/12
70/12
70/12 drop set 40/12

Seated Calf Raise-
55/18
55/15 drop set 45/5
55/16 drop set 45/6 drop set 35/6 drop set 25/8

Decline Situp-
10 left, 10 right, 10 middle
10 left, 10 right, 10 middle
4 left, 4 right, 4 middle, and then static hold till failure

The drop sets really killed me. I had trouble walking to the next exercise after I finished each exercise. My diet has been pretty much perfect till today. Took 12 days before I had my first junk food. Didn't feel like cooking, so I ordered a box of pizza. 12 days is pretty long without caving in, but hopefully I can now reset and go for a longer streak this time.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #19  
Old 01-20-2010, 12:53 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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So this was the start of the 3rd week. Yesterday I went to Sports Authority. I got a pair of wrist straps to help me with some exercises like shrugs where I feel like I lose my grip before I fully work the muscle. I also got a pair of knee wraps, so I can try out some occlusion training later this week after I re-read the article on here. Anyways, here is how the workout went:

Workout 9:
BB Bench Press-
185/4
175/3
165/3
135/10

Weighted Pull-Up-
25/6
25/5
20/4
20/3

BB Overhead Press-
100/7
100/5
100/4
100/2

DB Shrugs-
100/9
120/4
120/4
115/4

Cable Curls supersetted w/ Cable Pushdowns-
Curls-
80/8
100/7
110/5
110/4

Pushdowns-
80/8
100/8
130/5
130/4

Overall, the workout went well other than going at a bad time and it being crowded. I had to switch some of my exercises because certain machines were taken. I did DB Shrugs instead of BB Shrugs and I had to go to the cable machine to do bicep and tricep superset because a bunch of the DBs were taken. The wrist straps helped my pull-ups a bit because I did not lose my grip towards the end. They also helped my DB Shrugs a bunch. I think the most I've ever tried was 85s or 90s. Towards the end, even with the straps, my grip was dying, especially on my left hand. I'll have to try them out with BB Shrugs once and see how they go. Can't wait to try out some occlusion training on my forearms, biceps, triceps, and maybe my calves as well. If anyone has an tips or advice on occlusion training, that would be helpful.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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  #20  
Old 01-21-2010, 05:18 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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Had one of the best workouts I've had in awhile tonight. I don't know if it was because I worked out at night instead of early afternoon or if my body finally getting use to the NO Xplode or what. Anyways, here is what I did:

Workout 10:
Squat-
185/7
185/7
185/5
185/4 dropset 135/2

Speed Deadlift-
3 sets 135/1
3 sets 225/1

BB Stiff-Leg Deadlift-
225/6
225/6
225/4

Standing Calf Raise-
11/10
12/7
12/6

Hanging Leg Raise-
8
8
3

Cable Crunch-
150/6
150/6
150/9

After that I was freakin' dead, but I didn't stop there. I went home made my protein shake and then tried out some occluded training. I first wrapped my upper legs and took my protein shake and dog and walked down the street and back. It is only like 2 blocks but I started to feel it some on the way back. I then took off the wraps, took a bathroom break and whatnot to let the blood flow return. I then wrapped above my calves and went back out. This is when I really started feeling the pain. I could only make it half way down the street before I had to turn back. It was sooo deadly. We'll see how dead my legs are tomorrow. My friend wants to me play for his intramural team tomorrow night, got a double header. Can't wait to try occluded training on my upper body later this week.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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