If theres a will, there is a way...

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

7.25.11 Weight 232

I am giving this another attempt, my first journal failed...

One Hand Machine Perch 60x 6-6-6

Today is legs and arms day, I went in the morning but over slept a bit so only had time to do one thing when I actually got there, will be going in, in the evening to finish everything else.

My weight has been going down pretty well as well, last week I was at 240, as of Saturday I hit 232, so I am hoping for around 230-229 by the end of this week.

My overall goal is to get down to around 190, while increasing my strength. Im doing a basic diet and cardio around 5-6 times a week.

Normally do elliptical one day and power walk couple miles the other day. I can not do a lot while walking/running outside due to my knee problem...

[trucelt IM Moderator and Intense Muscle Competitor Find all posts View Profile Close trucelt]

not sure how much "will" there is when your first workout consists of 3 sets of machine preachers....just sayin'

[Daniel7908 Middleweight Member Find all posts View Profile Close Daniel7908]

not sure how much "will" there is when your first workout consists of 3 sets of machine preachers....just sayin'

Indeed... If that was supposed to be arm and leg day, where are your squats, and/or hacks?

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

not sure how much "will" there is when your first workout consists of 3 sets of machine preachers....just sayin'

Lol i guess you guys didnt get the part where I said, by the time I made it in to the gym I only got a chance to do arms and I am doing the rest this evening, aka right now, I will post the rest in a bit.

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

7.25.2011/ 7.26.2011 ( Evening) Weight 234

Rev cable curl- 60 x 12
Standing Calf Raise 400x 10
One leg sitting curl- 135 x 9
90 x20
Leg Press 860 x 8
Leg Ext 165 x 20

I was actually pretty shocked my leg curl and leg press went very easy today, the reps were easily managed. I did not push it to hard because my knee was starting to act up once again. It was a good over all workout session, did 30 min elliptical afterwards, because I couldn't get my cardio in, in the morning.

My weights pretty good, 234 second day after refeed. Tomorrow it should even out and by sat I should be around 229.

Kind of excited as well today, got my interview for homicide...

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

7.26.11 Weight 234

Did some cardio this evening for about 40 minutes, power walked for 4 miles.

Went this morning to see a doctor about my knee.. he said buy better shoes with an arch... I hope that help, because it hurts like fuck after the second mile to walk, but elliptical of course feels always great...

Had my interview for homicide this morning, got the internship, super excited.

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

7.27.11

Weight 234, holding strong as we can see, but by tomorrow it should go down. I still got to lift today and do cardio.

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

7.27.11 Weight Training

HS Incline 270 x 5x3x3
One Arm Machine Press 70 6-5-3
Pulldown 140 x 22...
Close Grip pulldown 160 6-5-4
Vertical One Arm Row 100 x 8-5-5

Day went well, so I went to a new gym today, my location I used to go to closed down. I learned my lesson today, I am never going there at 5pm again... I couldn't get in Rack or Deads... because people were standing all over the crap talking and doing one set every 10 minutes.. not even worth the hassle of asking them to move.

Had to keep my pulldown super low weight because once again, that is all the machine can handle... I tried to go find some weights to put on there, but kept walking up to my machine to use it... soo annoying...

The gym didnt even have close grip pulldown so I had to use long bar and just move my hands closer, very uncomfortable doing it that way. just a fyi. I lowered the weight by a lot and just did that set.
Overall everything went fine

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

Edit

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

Week 1
hs decline 340 6-3-2
one hand mach press 70 7-5-5
rev cgbp 190 8-5-5 ( switched gym n machine, felt horrible had to lower weight by a lot)
wide pulldown 165 6-5-5
BB row 170x 18

One hand mach curl 85 6-3-2
perch 40-7
calf XXXX
lying leg curl xXX
lying leg press XXXX
hip 180-16

DB incline 95 6-3-2
upright bb 70 12
dip Machine + 25 7-4-4
wide pull xxx
rack xxxxx

Perch mach one hand 80 6-5-3
perch hammer 40-7
calf press stand 275 5-6-3
sldl 270-5 180-8
front mach squat 16p-5
leg ext 160-15

smith incline 200 4-3-2
mach lat raise 100 8-8-8
pushdown 140 8-4-3
vert row 160- 7-5-5

Fri



hs decline 340 7-3-2
mach press 80 6-4-3
overhead 95-8
side wide pull 160 6-6-3
seated row 210 6-6-4

mach perch 75 7-5-3
perch 35-8
calf 355-5-5-5
seated curl 120-8
105-12
leg press 16p-8
hip +45 -20

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

db incline 95-6-4-2
upright 100-8
dip +35 8-5-5
wide XXX
rack XXX

perch mach 75 8-4-3
perch ham XXX
calf stand 345-8
sldl 240-8
front squat 16p+20-6
leg ext 160-16
thigh 190-25

hs incline 250 8-2-1
mach lat raise 100 15-5
pushdown 110-6-5-3
pull 110 8-5-5
vert row 160 8-7-5

mach arm 75 6-5-2
perch XX
Calf sta XX
seated 255-6
front mach 12-6
16-3
ext 180-13

hs decline 8p 6-3-2
mach press 85 6-3-3
over 100-8
side wide pull 160 8-6-3
seated row 220 6-5-3

db curl 55 6-4-3
rev 50-10
calf 375 5-5-3
lying cu 170-7
130-15
leg pre 20p-6
14p-15
hip 190 x 28

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

231-

Db Incline 100 6-3-3
Upright 100-9
Dip 325 7-3-3 ( Machine + 35Plate and 35 Db)
Widepull 180 6-5-2
Rack 8p-4
6p-10

So gym went great today, I had half the gym come up to me telling me they were amazed at the weight i did on the db incline lol must say was awesome..

Over all workout went great, could of been better on certain exercises but ya...

I will post a ghetto version of a rack i had to create because the dude next to me decided to do bb curls in the rack

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

http://i46.photobucket.com/albums/f1...9/IMAG0292.jpg

I used rubber weights, 2 45s on he buttom 2 35s on the top and over lapped them so they wont do anything funny and some inthe back to make sure its all stable and good.

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

Another day another dollar as they say right?

WRONG because I dont work...

Gym day today.

Perch Mach One hand 85 x 6-4-3
Rev mach curl 60 x 13
calf raise 395 6-6-5
Lying leg curl 160 x 8
130 x 13
front mach squat 14p -6
10p -10
hip 190 x 28
abs XXX

Over all went great. flexed my gastros in the mirror must say love seeing a rectangle where they are suppose to be at haha

Guess they diet is paying off, even though my scale is being a bitch...

[thephreak989 Middleweight Member Find all posts View Profile Close thephreak989]

ok ok ok sooo today started off pretty fucken tough...

Had my oral panel interview for the air marshal , shit was not easy... its pretty crazy how simple things get turned in to such tough situation... anyways hope to god i passed...

Todays work out...

Oh my weight is still going down, doing great...

Hs Incline 180 5-4-3
Was at 220 but I decided to lower the weight today, my chest was feeling very iffy...
One hand mach shoulder press 75- 6-5-3
Pushdown 110 6-5-4 ( this pushdown vs the regular I used to do is totally different, this one i can barelly do 120, other one i did 190 no problem...)
Onehand pull down 100 x 5-6-3
Ver row 225 x 5-5-3

Over all i say it was a good lift