Day 1 chest and tri's & abs


Incline Barbell Bench Press - 4 sets ;7-9 reps
Flat Barbell Bench Press - 3 sets, 7-9 reps
Skull Crushers - 4 sets, 7-9 reps
Dips - 5 sets, 7-9 reps no weights attached
Weighted Crunches : 5 sets, 7-9 reps
Twisting Crunches- 5 sets, 7-9 reps


Day 3 : Back , Biceps and Abs

Bent over Rows: 4 sets 6-8 reps
Pullovers : 5 sets, 15-20 reps
Barbell Curls : 4 sets, 7-9 reps
Alternating Dumbbell Curls : 4 sets, 7-9 reps
Weighted Crunches : 5 sets, 7-9 reps
Twisting Crunches - 5 sets,7-9 reps


Day 5 : Traps & Shoulders

Front Barbell raises: 3 sets, 10-12 reps
Dumbbell seated rear-delt raises : 4 sets, 10-15 reps
Seated Barbell Raises: 4 sets, 10-15 reps
Barbell Shrugs: 5 sets, 18-20 reps
Standing Rows : 5 sets, 10-15 reps

Day 7 : Legs
Squats: 5 sets, 10-12 reps
Calf Raises: 4 sets, 13-15 reps
Barbell Lunges : 3 sets, 10-12 reps
Stiff Legged Deadlifts : 4 sets, 10-12 reps
Weighted Crunches : 5 sets, 7-9 reps
Twisting Crunches- 5 sets, 10-15 reps

I'm starting my 2nd creatine cycle on Monday, May 3 2004.
As it stands I'm 205lbs, 6'3/6'4
11% bf
33'' waist
15'' pumped bicep
15.5'' neck lol
16'' calves
no clue on quads, never measured them.

It's hard taking pictures

my foot is asleep

Looking solid crimson! Nice work

thanks guys, I hit up the gym this mornin at 8 since i started work at 10. pretty good workout, i luv the pump

Day 1:
Day 1 chest and tri's & abs
Incline Barbell Bench Press - 4 sets ;7-9 reps -- 170lbs...ya my incline sux lol
Flat Barbell Bench Press - 3 sets, 7-9 reps--198lbs got too fuckin tired
Skull Crushers - 4 sets, 7-9 reps 40lbs
Dips - 5 sets, 7-9 reps no weights attached
Weighted Crunches : 5 sets, 7-9 reps @ 25-35lbs
Twisting Crunches- 5 sets, 7-9 reps

5 sets??!! Are you a high volume man?

lol ya i'm a high volume-nazi , i know it seems like a lot but my first 2 sets are always warmups--I'm hoping to decrease this after 3 weeks(i'll lower the sets to about 3)

Day 3: May 5/04
Back , Biceps and Abs

Bent over Rows: 4 sets 6-8 reps
Pullovers : 5 sets, 15-20 reps 75lbs
Barbell Curls : 4 sets, 7-9 reps @ 80lbs
Alternating Dumbbell Curls : 4 sets, 7-9 reps @ 40lbs
Weighted Crunches : 5 sets, 7-9 reps @25 lbs
Twisting Crunches - 5 sets,7-9 reps

Awesome workout today, I went there at 8 and lifted for close to an hour, had some tuna and a protein shake. I also had breakfast at 6:30 so I wouldn't lift on an empty stomach.

Well I can't argue that your nazi approach is producing results, so keep at it

Day 5 : Traps & Shoulders

Front Barbell raises: 3 sets, 12 reps
Dumbbell seated rear-delt raises : 4 sets, 13 reps
Seated Barbell Raises: 4 sets, 12 reps @ 75
Barbell Shrugs: 5 sets, 20 reps @ 250
Standing Rows : 5 sets, 15 reps
Dumbell side-laterals: 3 sets, 10 reps

my shoulders were on fire! beefcake!!

beefcake?? I think we should be the judge of that

yeah! and while we're on the subject, why did you only list weights for 2 exercises:

Seated Barbell Raises: 4 sets, 12 reps @ 75
Barbell Shrugs: 5 sets, 20 reps @ 250

You trying to impress us?

i totally forgot to list the weights for the other lifts, TPT --- I actually thought my lifts were nothing impressive!

TG, yep, it's juts that I call them 'seated barbell raises' because I refer to 'military presses' as those done on smiths.

May 7: off day
dancing @ acqua+leg day=crimson dancing like a clown

Now I'm REALLY impressed!!

May 10
Legs
Squats: 5 sets, 10-12 reps @ 260
Calf Raises: 4 sets, 13-15 reps @ 250
Barbell Lunges : 3 sets, 10-12 reps @ 90lbs
Stiff Legged Deadlifts : 4 sets, 10-12 reps @ 200lbs
Weighted Crunches : 5 sets, 7-9 reps @ 25lbs
Twisting Crunches- 5 sets, 10-15 reps


First day back after taking 2 days off bcuz of 10hrs a day @ work
Really good overall, cept I'm eating like crap right now, I'm drinking a lot of milk(hey, 9grams of protein in each glass! ) and eating capn' crunch ...rawr!!

May 11: Chest and tris'

May 12: off day

May13:
Back , Biceps and Abs
Military presses: 3 sets, 7-9 reps @ 90lbs
Bent over Rows: 4 sets 6-8 reps @ 85lbs
Pullovers : 5 sets, 15-20 reps 75lbs, 80@ 4 reps
Barbell Curls : 4 sets, 7-9 reps @ 80lbs, 85@ 6 reps
Alternating Dumbbell Curls : 4 sets, 7-9 reps @ 40lbs, 45@6 reps
Weighted Crunches : 5 sets, 7-9 reps @25 lbs
Twisting Crunches - 5 sets,7-9 reps

felt pretty weak this morning, hit the gym at 8 after working ti'll 11 last nite.

Shut up and squat!!

Crim, do you know rachel runnels?

nope, am i supposed to?

that name sounds familiar, the sports chic who plays for the team?

I thought you went to Ottawa U and were taking English? She plays for the volleyball team.

i'm taking economics, not english lol


rawr

but at Ottawa U?

yes
I don't think anyone pays attention to my posts
http://www.bulkmuscle.com/forum/index.php?...st=0&#entry4942

Is dancing part of your routine?

Go GeeGees!!

Kind of like information regarding:

Work
School
Being ready in general
Coming through for the TEAM!

??????????????????????????????????????

biatch

May 14, 2004
Off day, 2 hot..
anyone know if mooneys, gatinaeu or upper canada waters have been opened up?

Kayaking? Nope, I dunno

^ hah no, i was wondering when they'd open it up for v-ball

I'm pretty sure mooney's is up.

Awesome, I'll be sure to leave some beer bottles for you to play in.

Day 14
Monday May 17:
Back , Biceps and Abs
Military presses: 3 sets, 7-9 reps @ 95lbs
Bent over Rows: 4 sets 6-8 reps @ 90lbs
Pullovers : 5 sets, 15-20 reps 75lbs, 85@ 6 reps
Barbell Curls : 4 sets, 7-9 reps @ 80lbs, 85@ 6 reps
Alternating Dumbbell Curls : 4 sets, 7-9 reps @ 40lbs, 45@6 reps
Weighted Crunches : 5 sets, 7-9 reps @25 lbs
Twisting Crunches - 5 sets,7-9 reps
old guy kept staring at me while I changed...I think I have a secret admirer!

HAHAHAHAHAHA omg it's funny because it's true. I still love you Jimbo!

TG, yep, but I really suck with pullups
also, behind the back barbell-raises work the back and shoulders

Day 15
Tuesday May 18, 2004:
Traps & Shoulders


Day 16,
Wed, May 19, 2004
Legs
Squats: 6 sets, 10-12 reps, did 270 as my max today!! fuckin wild!!
Calf Raises: 4 sets, 13-15 reps w/ 255lbs on average
Barbell Lunges : 4 sets, 10-12 reps @ 110lbs :/
Stiff Legged Deadlifts : 4 sets, 10-12 reps @ 235lbs, I couldn't do any more


I'm running out of whey, gonna have to buy cans of tuna to substitute.

Tuna isn't a suitable substitute for whey!! Head down to the market for an hour tonight and get yourself $50 for some protein powder

yeh, the trash is right

Thursday, May 20, 2004
Day 17
Chest and tri's & abs


Incline Barbell Bench Press - 4 sets ;12 reps @ 180, I hate incline :|
Flat Barbell Bench Press - 4 sets, 12 reps @ 195lbs
Skull Crushers - 4 sets, 12 reps w/ 35lbs
Dips - 5 sets, 11 reps
Weighted Crunches : 5 sets, 12 reps w/ 20lbs, also used the ball , fell off it a couple times but no one was in the gym so it was all good
Twisting Crunches- 5 sets, 12 reps

My tri's are really overshadowing my bi's, I gotta bring them up this summer(bi's).
I've also been neglecting to take my multi's which is bad I guess, wonder how effective those things really are...

Fri May 21, 2004
Day 18
worked most of the day
-shitty back workout, didn't break a sweat..the gym was freezing and they were playing some gay ass songs...god i need to find my mp3.

Sat May 22, 2004
Day 19
Off Day
work then cardio; played ball, swam, went clubbin.

Sun May 23, 2004
Day 20
did Legs at home, mostly squats/hack squats/deadlifts/calf raises --- i can lift at least 20lbs heavier at the gym than i can at home
little faded after last nite,

Monday, May 24
was mostly a blur

Blurs are permitted on holiday Mondays

Was Monday a holiday? Mondays suck.

It was for Canadians

Spent the past 3 days playin ball and working on some moves--cardio for 2 hours a day.
edit: i also feel drained, very strange..., got 8 hour sof sleep yesterday too..

cardio for 2 hours a day??

SHUDD OPP!! Are you trying to make me feel bad?

time flies when ur kickin ass

CATABOLISM!!!!!!!!!!!

more b-ball

whoah, i haven't posted shit all in 9 days here; been doing a combination of cardio and lifting everyday which is probably overtraining and cancelling each other out i guess

the weathers so nice outside; hard to limit cardio
nothing noticible in my lifts cause they've only improved a bit except for my deads and squats; 40lb increase in the past 3 weeks, hard to believe i was having trouble with 260 squat, playin with the big boys now

Correction... "big boy"