12.30.06

1:30-2:30pm

Regular Deadlifts:
225x12
315x5
455x3
495x1
585x1 new PR

Seated BB Shoulder Press:
135x10
155x8
175x5
185x3
205x0

HS Lo Row:
270x10
270x10
320x6

BB Shrugs:
315x15
405x10
405x10

Chins:
6XBW
5xBW

Good energy today. Felt good on deads and decided to go for a PR. My form wasn't the best on the 585, a little hitching, but I don't give a shit I got the fucking weight up.

The next time I touch the iron it'll be 2007!!!

Recap 2006:
Bench - not worth talking about, injured to BB bench, did 325 in fall 2005
Squat - 410lbs ('06 goal was 500lbs but I didn't really hit the squat as intense in '06)
Dead- 585lbs ('06 goal was 500lbs, set earlier in the year)

SFW!!!

Awesome job on the DL will... and that was without a belt and wrist wraps? I can't wait to see what you do next year.

Thanks. Yeah it was rawdog. I didn't think I would get it and if I missed my plan was to try 575 which would've been 10lbs better than my max instead of 20.

I thought I was gonna pass out from the head rush. Felt good.

01.02.07

9:15-10pm

Squats:
135x15
225x10
315x6
365x4
315x5

DB Flat Bench:
60x15
80x10
100x10
110x3

BB Rows:
185x12
235x6
255x6

Pec Machine:
150x15
170x10
180x10

Decent energy today. Nothing really special to report.

Fucking New Year's crowd in full effect. Usually there's 3 people in the free weight area at 9pm. Today there were like 10.

SFW!!!

damn willis youre a deadlifting beast. how tall are you?

i bet you could hit 600 with a belt easily

About 5'10".

Yeah deadlifting is fun. Don't need spotters, no risk in having the bar land on your chest or crushing you. Might as well go heavy.

01.03.06

9-9:50pm

Seated BB Shoulder Presses alternate sets with Pullups:
135x10
6xBW
155x8
5xBW
175x5
4xBW
185x4
3xBW
195x2

BB Upright Rows:
95x10
135x10
135x8

DB Arnold Presses:
40x12
50x10
60x5
60x6

EZ Bar Curls:
95x12
115x10
115x10

superset w/

Tricep Pushdowns:
#10x12
#12x10
#13x8

To save some time decided to alternate between shoulder presses and pullups. Worked out well. Gotta get stronger in the shoulders. Weak as shit there.

SFW!!

01.05.07

7:15-8pm

DB Incline Press:
65x15
80x10
90x8
100x5

Pec Machine:
160x12
160x10

Squats:
135x15
225x12
315x6
225x12

Seated DB Shoulder Press:
50x15
60x9
60x7

Decided to do squats twice this week, why not. Went lighter for higher reps this time. Hit shoulders again and not much left as expected. Plan on doing some rack deads tomorrow.

Got a couple samples of NO-Xplode and Superpump today. Took only one packet of NO-Xplode at 6:30pm. Didn't notice anything ridiculous but did feel more dialed in. Should've taken 2 packets.

SFW!!!

1 packet is 1 scoop im assuming, you should try one tub out, you can get it pretty cheap if u go to the right place

Yeah the guy at the store asked if I wanted samples and I said sure. I then said that I was thinking of buying it one of these days. He can sell it to me for $32 with no sales tax. The best I can find it online for is like $29.

This store is pretty cool, they match online pricing. Good to go to if you want something now.

I'll try both packets of the Superpump maybe tomorrow.

01.06.07

2:15-3pm

Rack Deads 4pin:
225x10
365x10
455x8
545x6

Shrugs:
365x12
415x10
435x8

HS Lo Row:
270x10
320x6
320x6

Seated Alt DB Curls:
35x10
40x8

1 set Chins, 4xBW

Cut it short on the curls and chins, left forearm was starting to act up.

Decent energy today. Tried 2 packets of Superpump 250. Didn't notice anything spectacular. I think these products are way overhyped. I'll probably just stick to my bulk tyrosine, AAKG, BCAA, caffeine pill mix.

SFW!!

01.09.07

9:10-10pm

DB Flat Bench:
60x15
80x10
90x10
100x10

DB Incline Press:
80x10
90x7
90x6

BB Rows:
185x12
235x8
255x6

Pullups:
BWx4
BWx3
BWx3

EZ Bar Curls:
95x12
115x12

Tricep Pushdowns:
#11x10
#12x10

Back after 2 rest days. Decent energy. Thought right shoulder was going to feel much better but it was the same.

SFW!!!

wuts up koon, you buy that no xplode yet??

Not yet. Maybe when I run out of my own bulk powders.

01.11.07

9-10pm

Squats:
135x15
225x10
315x8
365x3
385x2
425x1 new PR

Seated BB Shoulder Press:
135x10
155x8
185x2

BB Upright Row:
115x10
135x8
135x6

DB Arnold Presses:
50x10
55x8
55x8

HS Hi Row:
270x10
270x10
270x8

Took 1 sample pack of NO-Xplode and fortified it with another 2g of AAKG, 2g of Tyrosine. Felt good, great energy.

This dude at the gym who's pretty strong let me borrow his weight belt for my squats. I used it for the sets 315lbs and up. It took a couple of sets to get used to it. When I got it nice and tight it felt great. The 385 set felt easy, probably good for another rep. Went for the PR and smashed it. When I came up I wanted to go down for another rep! Looking back I should've. Next time! Gonna order the belt tonight! His was a size L I believe. He says his waist is 36". The belt fit fine. I was only in the 2nd hole. I might get an XL. Not sure yet.

SFW!!!

01.14.07

2:20-3:10pm

Rack Deads 4 pin:
225x12
365x10
455x6
545x3
595x3

Shrugs:
365x15
405x12
455x6

HS Pullover:
180x12
230x8
250x6

Seated DB Curls:
40x10
40x10
40x10

Rope Tricep Pulldowns:
#9x10
#10x10
#8x10

Energy was decent. Took first PM dose at 9am. Obviously too early to feel anything.

SFW!!!

Yeah I played it safe and got an XL. I should be getting it delivered to me by Wednesday according to the email I got from Inzer.

01.15.07

9:10-9:50pm

Day #2 30mg Pheramax

DB Incline Press:
60x15
80x10
90x10
100x5

DB Flat Bench:
80x12
90x10
100x6

BB Rows:
185x12
205x10
205x10

Low Chest Cable Crossovers:
60x12
50x10
40x10

Felt decent today. Left forearm was acting up so I had to go lighter on rows. Couldn't do some other shit I planned on doing either.

SFW!!

01.16.07

9-10pm

Day #3 30mg Pheramax

BB Seated Shoulder Press:
135x10
155x8
185x3
185x4
195x2

BB Upright Row:
115x10
135x10
135x6

Seated DB Shoulder Press:
60x10
70x10
80x4

Bent Over DB Rear Delt:
25x12
30x10
25x10

EZ Bar Preacher Curls:
75x15
95x12
95x8

Left forearm felt a little better today. Been rubbing some IcyHot on it. Seems to help. At least it wasn't annoying today in the gym.

Going to change up the routine a little bit. Going to do roughly one bodypart each day since I'm able to SFW 5-6 times a week. I'll still hit each body part twice a week thereabouts. This isn't set in stone however. Will play it by ear.

SFW!!!