did 335 lb squats for 7 reps today. felt unusually light.

but i lost control when some douche bag added 10 on one side thinking it was a plate rack, and that dude just looked at me as he left and i was about to do another set.

fucking idiots.

gonna hit squats again this friday, im loving the squats.

deadlifts are tommorow. cant wait.

new routine, gonna do a 12 day rotation, that was posted by Hola Bola on BB.com

looks pretty interesting.

12 Day Rotation

1. Biceps/Triceps/Abs
-Overhead DB Extensions
-Supinating DB Curls
-Rope Cable Pressdowns
-Low Cable Curls
-Wrist Curls/Ab Work

2. Quads/Calves
-Squats
-Lunges (light)
-Hack Squats
-Leg Extensions
-Calf Raises

3. Back
-Weighted Chinups (heavy)
-BB Rows (light)
-Shrugs
-Wide Grip Iso-Pulldown
-One Arm Iso-Low Rows
-Side Delt Raises

4. Off Day

5. Chest/Shoulders
-DB Shoulder Press
-Weighted Dips (heavy)
-Front/Side/Rear Delt Raises
-Flat DB Bench

6. Traps/Legs/Calves
-Deadlifts
-Squats (light)
-Hack Squats
-Shrugs
-Calf Raises

7. Biceps/Triceps/Abs
-DB Hammer Curls
-Close Grip Barbell Bench
-EZ Bar Spider Curls
-V-Bar Cable Pressdowns
-Wrist Curls/Ab Work

8. Off Day

9. Back
-BB Rows (heavy)
-Weighted Chins (light)
-Shrugs
-Wide Grip Pullups
-Seated Cable Rows
-Side Delt Raises

10. Hamstrings/Calves
-SLDLs
-Lunges (heavy)
-Leg Press
-Seated Leg Curls
-Calf Raises

11. Chest/Shoulders
-Incline DB Bench
-Weighted Dips (light)
-Front/Side/Rear Delt Raises
-Chest Flys
-Machine Shoulder Press (light)

12. Off Day

REPEAT

Yo Kim Jong-il, whats your body fat % right now?

holy fuck just came back from my workout

worked out with the physics teacher from my school.
he invited me over to his crunch gym.

fucking intense shit.



first we started off with pull ups x 4 sets till failure each.
then we did deadlifts 315 lbs (he did 405) till failure 3 sets

afterwards we did lat pulldowns 140 lbs (he did 200 lbs) till failure 3 sets and then did drop sets of lat pullsdowns till failure afterwards (i did 140 lbs till failure, then moved down to 70 lbs till failure)
then we did close grip lat pulldowns 140 lbs till failure (he did 180)

afterwards we moved on to cable crunches 120 lbs till failure 3 sets.
and he did supersets of shrugs and calf raises (fucking 4 plates on each side)

i was about to do it, but had a HUGE calf cramp in my left calf, Hurt like a BITCH
then my quads started to cramp up as well.

then we did burnout sets of shrugs (holding 45 lb plates on both hands)

freakin 110 percent intensity (20 seconds of rest in between sets and 1 minute between different workouts-supersets and dropsets had no rest)

was limping to the trainstation and slept on the train till i got off at my stop.



The dude is a fucking beast, 18.5 inch arms, 16 inch forearms and 18 inch calves.

He has a powerlifting background (did powerlifting in highschool till college)
hes now doing bodybuilding. freaking insane man.

Physics teacher eh?

I got to see his boxers too!

and not to mention his ass was right on my face when i was spotting his pull ups. JESUS CHRIST!!!
it was like shoving my face against two huge pillows

Op, WTF! Repulsive to even joke about.

Anyways, that is how you should be training all the time slacker unless you wanna get smoked on stage.

You aint big

Yeah just EAT to grow and train intense Bro

WTF?!!

I think im coming down with the cold again, throat was a bit sore during the weekend, but now im just coughing up a frikkin lung.


And i was sick as hell two weeks ago. wtf is this bullshit?!

Lower back is still a bit sore, so im laying off today, gonna hit those squats real hard tommorow.


Ran outta protein, so I'm basically using my grandmas nutri- drinks
21 g of soy protein each bottle, 0 g sugar (splenda)
but it tastes like ass.

oh well. Placed an order on Matrix 5.0 Orange Cream, kdkdkdkdkdk said it was the best so i might as well try it.

yeah i think im getting a cold my self...gotta pound the fluids

prolly the soy

Fuck,

I think im down with the sickness again.
Could be bronchitis, feels like mucus in my lungs.

Was coughing soo much today and yesterday, lost my voice yesterday.


Did squats 315 lbs 8 reps,
with 135 lbs, and 225 lbs being warmups.


this was done in school and when i got home, i had to go foodshopping with my grandmother,
and we came back at around 6:30, so I had no time to hit the gym.
(takes 45 minutes to go, and 45 minutes to get back)
thats about 1 hour and a half of traveling alone. 1 hour to workout.


gonna hit the gym hard on thursday, tommorow i have to goto dinner with my cousins right after school.

Schedule sucks, this sickness sucks.


Although i got 7 oz chicken breasts (about 6) so that should be enough to last me about a week.
Protein shake arriving tommorow, diets gonna go back to normal after this set back (literally had NO food whatsoever in the fridge)

and i have some 5 oz pork steaks, about 10. so thatll increase my protein intake as well.

Gonna go pack some rice and cook the chicken breast first thing in the morning. add some lemon pepper on it for flavor.

everyone is getting broncitis...get some mucinex son

had a shitty week of diet.


bench went from 245 7 reps to 225 2 reps on monday.


was depleted of glycogen and water. didnt eat properly for a week.



Hit the gym today

did back, strength was down from that week of eating chips and soda.

I fucking despise chips now.