rofl

[Narcissus]

2/28/08 (only have work set numbers)
Squats
135x5
135x5
135x5

Bench
115x6
125x4
115x4

DL
165x5


3/4/08 (only have work set numbers)
Squats
135x5
135x5
135x5

Press
75x5
75x5
75x5

T-bar Row
70x5
70x5
70x5

3/6/08 (only have work set numbers)
Squat
145x5
145x5
145x5

Bench
115x5
115x5
115x5 (should've done more)

DL
185x5
185x8 (i think i strained my groin)


3/9/08
T-bar row
25x10
25x8
40x5
55x5
70x5
70x5
70x5

Press
bar x 10
55x8
65x5
75x5
75x5
75x5

Squat
bar x 5
bar x 5
95x5
115x5
135x5
145x5
145x5
145x5

lat pulldown jumped from 80x5 to 100x5, 110x3
hope it stays up

Sodium is a huge no no pre-workout, and Primal Force seems to do nothing much for me

[Narcissus]

3/9/08

T-bar row
25x10
25x8
40x5
55x5
70x5
70x5
70x5

Press
bar x 10
55x8
65x5
75x5
75x5
75x5

Squat
bar x 5
bar x 5
95x5
115x5
135x5
145x5
145x5
145x5

lat pulldown went from 80x5 to 100x5, 110x3
hope it stays up :x:

Sodium is a huge no no pre-workout, and Primal Force seemed to do nothing

[KSNIPPY]

3/10/08
flat bench
125x8
135x6
145x4
155x2

incline bench
105x8
105x8
105x8

decline bench
135x8
145x6
150x5
145x5

not counting warm ups
:dunno:

[Narcissus]

:rofl: you make your own thread bro

[KSNIPPY]

fuck this what what i get for getting about 4 hours of "sleep"

[Apollo]

How do you do t-bar rows with less than 45? That's how much the bar weighs. Are you use a bamboo stick?

[Narcissus]

How do you do t-bar rows with less than 45? That's how much the bar weighs. Are you use a bamboo stick?
i'm using this:

http://www.cybexintl.com/Products/Data/MainImages/5580.jpg

I dunno what that weighs itself, so I'm just counting the weight I add to it

[Narcissus]

3/11/08
Squat
bar x 5
95x5
135x5
155x5
155x5
155x5

Bench
bar x 10
75x5
95x5
115x5
120x5
120x5
120x5
wrists keep bending back, need to work on that

DL
135x5
165x5
185x5 (mixed grip)
195x5 (mixed grip)

[Apollo]

i'm using this:

http://www.cybexintl.com/Products/Data/MainImages/5580.jpg

I dunno what that weighs itself, so I'm just counting the weight I add to it

you need to clarify then. that is a t-bar row machine.

just like bench press machine != bench press.

[tryfuhl]

where's the progressive loading?

[Narcissus]

where's the progressive loading?
its where i add more weight every couple of workouts

[Narcissus]

3/13/08

Squat
bar x 5
bar x 5
95x5
135x3
145x2
155x5
155x5
155x5

Press
bar x 5
bar x 5
65x5
75x3
85x2
95x5
95x5
95x5

T-bar row
25x5
45x5
55x3
70x2
85x5
85x5
85x5

Lat Pulldowns- 60, 80, 100x5

[thomez]

what's a "press" ?

are you doing other things that you don't list, or do you go to the gym and do just 3 or 4 things? :dunno:

[kendog]

its where i add more weight every couple of workouts

most ppl add weight and drop reps each set, 10-8-6 scheme for example. i haven't really seen the staying with same reps and weight for 3 sets before, is there a reason for it?

[Narcissus]

what's a "press" ?

are you doing other things that you don't list, or do you go to the gym and do just 3 or 4 things? :dunno:
standing shoulder press

i do some lat pulldowns and ab work but don't really list em :o

most ppl add weight and drop reps each set, 10-8-6 scheme for example. i haven't really seen the staying with same reps and weight for 3 sets before, is there a reason for it?
it's part of the starting strength routine, you work up to a 5RM and do 3 sets of 5

[Narcissus]

3/16/08

Squat
bar x 10
95x5
135x3
155x2
165x5
165x5
165x5

DL
135x5
165x5
185x5
205x5
135x10
all mixed grip

Bench
bar x 10
75x5
95x3
115x2
125x5
125x5
115x5
shitty spotter

Lat Pulldowns- 60, 80, 100x5

did a couple sets of 20 pushups last night, first time ever done 20 at a time :bigthumb:

[Narcissus]

3/19/08

Squat
bar x 5
bar x 5
95x5
135x3
155x2
165x5
165x5
165x5 (168 actually, retarded plates)

Press
bar x 5
bar x 5
65x5
75x3
85x2
95x5
95x5
95x5

T-bar row
25x5
45x5
55x3
70x2
85x5
85x5
85x5

Going to the community college gym now Shitty, but it's free. Squats were strong, but press and row were weak as hell. Dunno wtf happened, going back to eating beef and eating MOAR

[Narcissus]

3/24/08

Bench
bar x 10
75x5
95x3
115x2
125x5
125x5
125x5

Squat
bar x 5
bar x 5
95x5
135x3
165x2
175x5
175x5
175x5

DL
135x5
185x5
205x5
225x5
135x10

[Narcissus]

3/26/08

Squat
bar x 5
95x5
135x3
157x2
177x5
177x5
177x5
135x6

Press
bar x 5
65x5
85x3
95x2
105x5
105x5
105x5 (moar like push press)

T-bar row
35x5
60x5
70x3
80x2
90x5
90x5
90x5

Lat Pulldowns - 60x10, 80x5, 100x5, 120x3

[Fred Smulavich]

i'm using this:

http://www.cybexintl.com/Products/Data/MainImages/5580.jpg

I dunno what that weighs itself, so I'm just counting the weight I add to it


ROFL:mamoru:

[Narcissus]

ROFL:mamoru:
:squint:

[Narcissus]

3/31/08

Weight: 178 :wtc:

Squat
bar x 5
bar x 5
95x5
135x3
155x2
175x5
175x5
175x5

Bench
bar x 10
95x3
115x2
125x5
125x5
125x5

DL
135x5
185x5
205x3
225x5
135x10

I should bench first. :o

Shitty day, shitty workout, shitty everything. Today was just bad juju. No more breaks for me. I need to eat more.

[thomez]

how tall are you?

[Narcissus]

how tall are you?
little under 5' 8"

[TiZE]

good stuff, dig the routine

[Narcissus]

good stuff, dig the routine
thanks bro

[Narcissus]

4/7/08

Press
bar x 5
65x5
85x3
95x2
105x5
105x5
105x2
105x2
push pressing too much, this needs work

T-bar row
35x5
60x5
70x3
80x2
90x5
90x5
90x5

Squat
bar x 5
bar x 5
135x5
155x3
165x2
175x5
175x5
175x5

Had some Primal Force today. Squats felt fucking great, Rows were pretty good too.

[TiZE]

Any PRs?

[Narcissus]

Any PRs?
I haven't tried 1RMs with any exercise :o

But in the first month my worksets for Squats are up by 40lbs, Deadlifts up by 60lbs, OH Press up by 30lbs, Rows up by 20lbs and Bench up by only 10lbs. Hopefully I'll continue to see this kind of improvement and I REALLY hope I can fix & up my bench numbers.

Going for the big plates tomorrow, ready or not.

[Narcissus]

4/9/08

Bench
bar x 15
95x5
115x3
135x5 PR
135x5
135x3
BIG PLATES YEAAAAH

Squat
bar x 5
bar x 5
135x5
155x3
175x2
185x5 PR
185x3
185x2
185x5
Learned the importance of bar position on shoulders, lulz

DL
135x3 (SLDL)
135x5
185x5
205x3
225x5


Got pretty tired today, shat like 3 times before the gym, 3rd time being a complete assblast. Probably shat out all my oats so I had just a banana before gym time. I think it's the NO :oopsie:

[thomez]

NO gives my friend the shits too.

[TiZE]

I haven't tried 1RMs with any exercise :o

But in the first month my worksets for Squats are up by 40lbs, Deadlifts up by 60lbs, OH Press up by 30lbs, Rows up by 20lbs and Bench up by only 10lbs. Hopefully I'll continue to see this kind of improvement and I REALLY hope I can fix & up my bench numbers.

Going for the big plates tomorrow, ready or not.
PRs aren't just with 1rms

Any time you do a higher weight or amount of reps you should label it as PR on your log

easier for me to read and for you to refer to

[Narcissus]

NO gives my friend the shits too.

Once I'm done with these 2 tubs, no more of this shit, not worth it at all

PRs aren't just with 1rms

Any time you do a higher weight or amount of reps you should label it as PR on your log

easier for me to read and for you to refer to

Oh yea, heh forgot about that. Will do, thanks! :bigthumb:

[Narcissus]

Well, I think I figured out why I have insomnia on days I workout. Tracked my calories today, and I don't eat anywhere near what I should :o

http://uploader.ws/upload/200804/dailyintake.png

That's pretty bad. Even though everything was a little off today (for various reasons), I've probably had quite a bit more protein and fat than usual. I started eating I Can't Believe It's not Butter to get more cals. I didn't record a couple things, but total intake is right at or a little above 2000 :hs:

[thomez]

2000 calories seems fine for your weight, what's the problem? :dunno:

[Narcissus]

2000 calories seems fine for your weight, what's the problem? :dunno:
BMR and RMR calcs say about 2400-2600 calories/day :dunno:

But even at 1600-2000 I'm gaining strength, although I'm not losing the fat I thought I would, waist size and weight don't budge.

[thomez]

seems like a lot of calories if you're trying to lose weight and you're only 170 something to start with, especially if you aren't carrying around a lot of muscle mass, which no offense, but it doesn't seem like you are

[Narcissus]

seems like a lot of calories if you're trying to lose weight and you're only 170 something to start with, especially if you aren't carrying around a lot of muscle mass, which no offense, but it doesn't seem like you are
Yea, I'm pretty chubby, but I'm pretty weak too. I'm trying to gain strength and lose some fat but it looks like only one of them is working, guess you can't do both. I'm going to start constricting carbs (and calories overall) on days I'm not working out, to see if that helps. If not, then I guess I'll just have to do a strict cut once I reach some strength goals.

[thomez]

You can definitely lose fat and gain strength at the same time, I've lost like 70+ pounds in less than a year and gotten much stronger.

[thomez]

You should start posting your diet, even if only for a week, so we get an idea of what you're eating.

Look at my log and just post what you eat something like that.

[Narcissus]

You should start posting your diet, even if only for a week, so we get an idea of what you're eating.

Look at my log and just post what you eat something like that.
Alright sure, will do :)

You can definitely lose fat and gain strength at the same time, I've lost like 70+ pounds in less than a year and gotten much stronger.

damn, great job on that man! :bigthumb:

[Narcissus]

Today's Diet:
http://uploader.ws/upload/200804/41008.png

[Narcissus]

4/11/08

Press
bar x 5
65x5
85x3
95x2
105x5
105x5
105x5

Squat
bar x 10
135x5
155x3
175x2
185x5
185x5
185x5
135x4 (3 second pauses at bottom)

Pendlay Row
bar x 10
65x5
85x5
95x5
115x5
115x5
135x5 PR
135x5
135x5
First time with these, was messing around with it to see what I can do, I can do more, just decided to start with 135.


I think I got friendzoned by a chick :sad2:, but she's 30 and has a kid :oopsie:



Diet:
http://uploader.ws/upload/200804/41108_1.png
http://uploader.ws/upload/200804/41108.png

[thomez]

my opinion - if you can pause for 3 seconds on the bottom of a squat, you ain't getting deep enough :o

[Narcissus]

my opinion - if you can pause for 3 seconds on the bottom of a squat, you ain't getting deep enough :o
actually I was going as ATG as I possibly could, went just a bit deeper each rep. Some big guy told me to try them so I did :dunno:

[thomez]

I can't see pausing 3 seconds below parallel, but maybe it is possible with 185, I have no idea. I guess I could do it with my warmup sets and see next Tuesday, if I can remember to try it.

[Narcissus]

I can't see pausing 3 seconds below parallel, but maybe it is possible with 185, I have no idea. I guess I could do it with my warmup sets and see next Tuesday, if I can remember to try it.
Don't use your max, let me know what happens :)

[Narcissus]

Today's Diet:
http://uploader.ws/upload/200804/41208.png
http://uploader.ws/upload/200804/41208_1.png

Had dinner with the family at some Indian Chinese place, ate something called Manchurian Chicken, also had a small half bowl of soup. I estimated the calories for dinner, and I have such a feeling of disgust and remorse now :o

[Narcissus]

Today's Diet:
http://uploader.ws/upload/200804/41308.png
http://uploader.ws/upload/200804/41308_1.png

[Narcissus]

4/14/08

Bench
bar x 15
95x5
115x3
135x5
135x5
135x5 (help on last 2)

Squat
bar x 10
135x5
165x3
185x2
195x4 PR
195x3
195x1
135x5
135x5

DL
135x5
185x5
205x3
225x2
245x5 PR

There's a bit of pain on my left hip with no weight squats. When I add weight, the pain goes down a lot. Got some fish oil pills coming in, hope that helps clear this up. :noes:

teh diets:
http://uploader.ws/upload/200804/41408.png
http://uploader.ws/upload/200804/41408_1.png

[Narcissus]

today:
http://uploader.ws/upload/200804/41508.png
http://uploader.ws/upload/200804/41508_1.png

Weighed in at 175 this morning.


I'm a happy fucking man.

[Narcissus]

4/16/08

Weight: 174.5

Press
bar x 5
65x5
85x3
95x2
115x5 PR
115x5
115x5
Push press on the worksets

Squat
bar x 10
135x5
165x3
185x2
195x3
195x2
195x2
I'm taking it easy til this hip thing clears up.

Pendlay Row
95x5
115x5
135x5
145x5 PR
145x5
145x5

Diet:
http://uploader.ws/upload/200804/41608_1.png
http://uploader.ws/upload/200804/41608.png

[Narcissus]

Damn, had the weirdest fucking night. Went to sleep at 1:30, had some shitty sleep and woke up at 4:45 after this very real dream/feeling that I was at a PL comp pulling 505 :eek3: woke up with my quads burning, my dick hard as fuck, and hungry as hell. Ate some almonds and a couple grapes, wanked it, and went back to bed for some more shitty sleep til 9:30

wtf is wrong with me :rofl:

[thomez]

yeah, 505? if you're gonna dream bro, dream big at least :mamoru:

[Narcissus]

yeah, 505? if you're gonna dream bro, dream big at least :mamoru:
:rofl:

not if i'm doing it while under 160 bodyweight :fawk:




diet:
http://uploader.ws/upload/200804/41708.png
http://uploader.ws/upload/200804/41708_1.png

Added fish oil (9 pills/day) and green tea extract (3 pills/day working up to 6) to the mix. Adding EC stack tomorrow. Trying a quarter pill of melatonin tonight again to see if it helps with my sleep problems.

Also, no more N.O. ever again.

[thomez]

That's a lot of horse-pill sized fish oil caps - check into the MAN Super EPA which is a higher concentration - much less pills to pop.

[Narcissus]

4/18/08

Bench
bar x 12
95x5
115x3
135x2
140x5 PR
140x5
145x6 PR

DL
135x5
185x5
225x5 (overhand grip til here)
245x4
275x2 PR
315xfail
295x1 PR
225x3
135x10
135x10 (Wide grip.... snatch grip?)
135x5 ( With pulls at the top)

Squat
bar x 5
135x5
165x3
185x2
195x3
195x1
195x1
I'm going light on the squats, let the hip healing begin.


Man, the DLs were so much fucking fun. I love that shit, and I'm gonna feel the love tomorrow. EC is :bowdown:



diet:
http://uploader.ws/upload/200804/41808.png
http://uploader.ws/upload/200804/41808_1.png

great pwo meal nomnomnom

[Narcissus]

That's a lot of horse-pill sized fish oil caps - check into the MAN Super EPA which is a higher concentration - much less pills to pop.
will do, once I finish the 500 I bought

[thomez]

sorry, the brand is NOW not MAN

http://www.1fast400.com/?products_id=544

[Narcissus]

4/19/08

Weight: 173.5
(170 by next saturday? :x:)

diet:
http://uploader.ws/upload/200804/41908.png
http://uploader.ws/upload/200804/41908_1.png


ZMA make your dick swole

[Narcissus]

4/20/08

diet:
http://uploader.ws/upload/200804/42008.png
http://uploader.ws/upload/200804/42008_1.png


long fucking day, not enough food. pretty shit

[Narcissus]

Weight: 172.5


Yesterday diet was teh suck, didn't bother logging

[Icedtea]

are you trying to lose weight or gain weight/get stronger?

[Narcissus]

are you trying to lose weight or gain weight/get stronger?
get stronger

[Narcissus]

Weight: 170.5

no working out, shit diet, been sick as a dog

[Icedtea]

get stronger

on like 1800 cals a day?

[Narcissus]

on like 1800 cals a day?
yea, been working so far. cals will go up as strength does.

[Narcissus]

Weight: 168


finally will be back in the gym tomorrow :bowdown: :x:

[Narcissus]

4/5/08

Press
bar x 10
75x8
95x 5
105x5

Squat
bar x 10
135x5
155x5
165x5
185x4
185x3
185x2
My core is weak now, needs work. No hip pain FTMFW

Bench Press
bar x 15
95x8
115x5
135x3
155x6 PR
155x5
155x5
I asked a big guy to spot me, dude helped too much. Maybe not on the way up, but going down he did, apparently I don't bring the bar down slowly enough, or in his words "you drop the bar man"

Seated Calf Raises
50x8
70x8
80x8


I kinda just fucked around yesterday, everyone's coming back from spring break and using all the fucking bars for curls. No room for DLs or pendlay. Might add some arm work (women :o ) I can do 3 chin ups now :bowdown:

[Narcissus]

Weight: 165


Strength: teh suck

[Narcissus]

Weight: 159


WAT!

[Narcissus]

what sucks though is that i'm still at 16-17% BF

[Narcissus]

i'm back in this

9/16/08

Weight: 160.5

Press
bar x 5
65x5
85x5
95x5
95x5
95x5


Squat
bar x 10
95x5
135x5
157x5
168x3
168x5
168x5


Pendlay Row
barx11ty
135x5
135x5
135x5
155x3 PR
155x5
155x5

back got stronger wtf, no lats to be seen

between work and school, i have no time to micromanage my diet so it's all over the place. the amount of milk i'm going through everyday right now is ridiculous.