Tuesday, May 24, 2005
May 24, Monday - Chest
Incline Bench Press: 135x12 • 185x10 • 185x10 • 185x8
Flat Bench Press: 225x12 • 185x12 • 185x10 • 185x5
Decline Bench Press: 225x10 • 225x10 • 225x10
Dumbell Flies On Bench: 40x12 • 40x12 • 40x12
Dips: 12
Well I didn't go too crazy today, I had only slept 2 hours the night prior so basically I didn't feel like pushing the cardio. Ate some Chinese before going to the gym (grrr, it was a date), it never seemed to settle which really cramped my style. Funny thing at the gym, some juice swigging poser was running his mouth to the night guy, it was a pretty nasty confrontation. I left before juice boy got the beat-down, that guy really needs a tan. Lol!
Sunday, May 22, 2005
Crazy Saturday 4/21/05
After missing a few days due to Star Wars Episode III and QT with the woman, I felt fat and lazy. To cure this feeling, I went to the gym on Saturday morning and cracked out some chest, bi-ceps and those oh so awful deadlifts:
Flat Bench Press: 135x14 • 135x12 • 225x10 • 225x8 • 225x6
Reverse Dumbell PullOvers: 75x14 • 75x12 • 75x10 • 75x10
Deadlifts: 225x10 • 315x12 • 275x10 • 275x8 • 315x5
Forearm Curls: 40x30 • 40x25 • 40x20
Standing Barbell Curls: 90x14 • 90x12 • 110x10 • 110x10
Standing Dumbell Curls: 45x10 • 45x12 • 45x10 • 45x8
Concentration Curls 30x10 • 30x10 • 30x10
Seated Preacher Curls: 90x10 • 90x10 • 90x10
Treadmill Brisk Walk: 20 minutes
Bike: 10 minutes
Ruined my diet big-time today, next week I have to cardio my ass off.
Flat Bench Press: 135x14 • 135x12 • 225x10 • 225x8 • 225x6
Reverse Dumbell PullOvers: 75x14 • 75x12 • 75x10 • 75x10
Deadlifts: 225x10 • 315x12 • 275x10 • 275x8 • 315x5
Forearm Curls: 40x30 • 40x25 • 40x20
Standing Barbell Curls: 90x14 • 90x12 • 110x10 • 110x10
Standing Dumbell Curls: 45x10 • 45x12 • 45x10 • 45x8
Concentration Curls 30x10 • 30x10 • 30x10
Seated Preacher Curls: 90x10 • 90x10 • 90x10
Treadmill Brisk Walk: 20 minutes
Bike: 10 minutes
Ruined my diet big-time today, next week I have to cardio my ass off.
Friday, May 20, 2005
The Cut - Sculpting Of The Frame
Greg's Stats - December 2004
In 2004 my goal was to become large, I wanted my chest to boom, my arms to pop and basically have that "swole" look. I didn't push the cut complex at all but concentrated steadily on strength, mass and eating... alot of eating.
At the end of the year I was continuously asked if I was juicing and became known as a "big" dude. That goal was blown away with flying colors and I was happy, never having "maxed-out" I did not record my stats but I will list what I worked out with on the most popular ecercises:
Bench Press: 315x5 | Squats: 455x4 | Bicep Curls: 145x8
The Plan And Execution
The plan is to keep my strength whilst adding in a strict diet and an increase in cardio. Without losing much of this bulk, my goal is to chisel it all into something solid by year's end. This Journal is an outline of my routines and techniques on the "Road Of Kings".
Kicking Old Habits
One of the hardest thing to kick was my insatiable appetite. I have a reputation for downing 2-3 plates of food easily and putting back drink in the high numbers. On the road I have decided to eliminate alcohol consumption along with a solid eating plan to keep my Protein/Carbs and Fat intake under control. The other thing that was tough is my lack of cardio, I have had to mentally re-work my attitude towards cardio just to keep me at it. High Intensity cardio is always fun but it's the long boring jogs or bikes that I have always had issues with. They are of course necessary and when Winter rolls around, I know it would have all been worth it. Gang!
In 2004 my goal was to become large, I wanted my chest to boom, my arms to pop and basically have that "swole" look. I didn't push the cut complex at all but concentrated steadily on strength, mass and eating... alot of eating.
At the end of the year I was continuously asked if I was juicing and became known as a "big" dude. That goal was blown away with flying colors and I was happy, never having "maxed-out" I did not record my stats but I will list what I worked out with on the most popular ecercises:
Bench Press: 315x5 | Squats: 455x4 | Bicep Curls: 145x8
The Plan And Execution
The plan is to keep my strength whilst adding in a strict diet and an increase in cardio. Without losing much of this bulk, my goal is to chisel it all into something solid by year's end. This Journal is an outline of my routines and techniques on the "Road Of Kings".
Kicking Old Habits
One of the hardest thing to kick was my insatiable appetite. I have a reputation for downing 2-3 plates of food easily and putting back drink in the high numbers. On the road I have decided to eliminate alcohol consumption along with a solid eating plan to keep my Protein/Carbs and Fat intake under control. The other thing that was tough is my lack of cardio, I have had to mentally re-work my attitude towards cardio just to keep me at it. High Intensity cardio is always fun but it's the long boring jogs or bikes that I have always had issues with. They are of course necessary and when Winter rolls around, I know it would have all been worth it. Gang!
Tuesday, May 17, 2005
Light Chest Day 5/17/05
Flat Bench Press
135x20 • 135x15 • 185x10 • 185x10 • 185x8
Incline Smith Press
185x12 • 185x10 • 185x8 • 185x8
Decline Dumbell Press
85x12 • 85x10 • 85x10 • 70x14
Cable Crossovers
80x10 • 80x10 • 80x10
Dips
10 • 8 • 6
Synopsis (Follow Up)
Well I have a deep fibery pain going on in my chest today so I guess it was a good workout. The light stuff always hurts it seems but I am actively recovering with push-ups throughout the day, numbs the pain up just right and keeps me feeling good.
135x20 • 135x15 • 185x10 • 185x10 • 185x8
Incline Smith Press
185x12 • 185x10 • 185x8 • 185x8
Decline Dumbell Press
85x12 • 85x10 • 85x10 • 70x14
Cable Crossovers
80x10 • 80x10 • 80x10
Dips
10 • 8 • 6
Synopsis (Follow Up)
Well I have a deep fibery pain going on in my chest today so I guess it was a good workout. The light stuff always hurts it seems but I am actively recovering with push-ups throughout the day, numbs the pain up just right and keeps me feeling good.
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