Faiz's FIRST OFFICIAL OFF-SEASON

[*Narkissos*]

Bout damned time you moved this over here so i can keep an eye on you.

How many lbs are you up so far lil bro?

Lemme know when you're over the first 10 lb bracket so we can increase your food intake.

Ready for phase 2?

[JohnboyF]

Thursday December 7 2006...6:30 p.m. Week 6

Phase 1: Length 6 weeks



Triceps; Chest; Legs

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min stationary bike followed with stretching



Close Grip Bench..
set 1: 140 :12 reps
set 2: 145: 12 reps
set 3: 155: 9 reps
set 4 : 160: 7 reps
set 5 drop: 165: 4 reps, 155 : 3 reps, 135: 4 reps, 115:6 reps


Flat DB Press

Set 1: 80lb:10 reps
Set 2: 85:6 reps *failure
Set 3: 90: 7 reps * failure
Set 4 drop: 95: 4 reps (Nark im coming for u), 65 :4 reps, 55 :4 reps, 40: 4 reps

Incline Flies

Set 1:35 :12 reps
Set 2:40: 12 reps
Set 3:45: 10 reps
Set 4 drop: 50: 4 reps , 40:4 reps , 30 : 4 reps, 25: 4 reps

Romanian Deads

Tried straps for the same time bastards are hard to tie/strap
Set 1: 215lb: 13 reps
Set 2: 225: 10 reps * straps got messed
Set 3: 230: 11 reps
Set 4 230 : 10 reps

*Pain in lower lumbars killed


Leg Press


Set 1: 630: 12 reps
Set 2: 675: 12 reps
Set 3: 720 : 10reps
Set 4 drop: 745 :7 reps , 675:7 reps, 630 : 4 reps


Standing Calf Raises

Set 1: 520: 13 reps
Set 2 540: 10 reps
Set 3: 560 :11 reps
Set 4 drop: 580: 7 reps , 500: 7 reps , 480: 5 reps



Cardio PWO Stairmaster30 min

* I dunno something wasn't feeling right no energy today i dont no why..

[JohnboyF]

Bout damned time you moved this over here so i can keep an eye on you.

How many lbs are you up so far lil bro?

Lemme know when you're over the first 10 lb bracket so we can increase your food intake.

Ready for phase 2?

I like those words.... to be honest with you, my walk to the gym today. i was dreading monday start of hell...

5 sets of squats... lying leg curls super setted with stiff legged ...

i'm dead....

[*Narkissos*]

pfft.. you seem pretty damned alive to me.


What are you doing up anyway? Don't you have a.m. cardio @5a.m.?

[JohnboyF]

pfft.. you seem pretty damned alive to me.


What are you doing up anyway? Don't you have a.m. cardio @5a.m.?

LOL naw man.. are u forgetting alreaedy or are u pulling and _____ and not reading my thread.....


p.s sunday pre cardio i will WHEY * my self

pun intended!!

[*Narkissos*]

LOL naw man.. are u forgetting alreaedy or are u pulling and _____ and not reading my thread.....


p.s sunday pre cardio i will WHEY * my self

pun intended!!

No forgetting on my part... I'm trying to force your ass to go to bed early for a change. (Not that i can talk..cus i don't sleep)

[*Narkissos*]

Looking good overall by the way.

You're still making arbitrary increases on multijoint exercises like RDLs.. which i've chatised you about before.

You're thicker in the newer pics.. When're you gonna put them up by the way?

All in all you're on track

[JohnboyF]

Looking good overall by the way.

You're still making arbitrary increases on multijoint exercises like RDLs.. which i've chatised you about before.

You're thicker in the newer pics.. When're you gonna put them up by the way?

All in all you're on track

So the arbitarary increases.. i should do the same weight throughout for multijoint excercises?

New pics sunday or saturday hopefully.... Post cardio i think i will take my phone to the gym and snap shots.. No one is usually there sat morning.. if not i will do it sunday..

[*Narkissos*]

Use the first set (the 'warm-up') to gauge the rest of the work-out.. Don't baby step tru it.

You'll only end up exhausting yourself... as opposed to being productive.

If you're warm.. why play around?

I'll get you in detail on msn.. I think you need to save our convos tho. I've gone over this before

[WidowMaker]

This is a really great journal Faiz.
Found you again. hehehe.

[perfectbeast2001]

good journal mate. You did some serious posting yesterday!! Pics look great man.

[JohnboyF]

This is a really great journal Faiz.
Found you again. hehehe.

Hey widow thanks for the help btw with the stretches bro...

i was up in the air where to to bring my journal too...

[JohnboyF]

good journal mate. You did some serious posting yesterday!! Pics look great man.

Thanks Beast, i think i will take pics this weekend end of phase 1 (6 weeks)

The log was on another board, i realized wtf .. the board was dead and ghey so i moved it where ppl actually view it...

Thanks again

[*Narkissos*]

Dead and ghey

Well 'dead' is gonna describe you when phase 2 starts.

Tell your friends and family you love them

[WidowMaker]

Hey widow thanks for the help btw with the stretches bro...

i was up in the air where to to bring my journal too...

anytime you need my don't hesitate to ask, bro.

[JohnboyF]

Friday December 8th 2006...6:40p.m. Week 4

Phase 1: Length 6 weeks

Back: Shoulders; Back : Biceps

had a meeting at 4. was supposed to eat meal 4 at this time so meal 4 was pushed to 5. ANd preworkout shake was removed and will be subbed with real food tonight. .

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill followed with stretching

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Wide Grip Pull-ups ( at body weight to failure)

set 1: 15 reps
set 2: 9 reps
set 3: 7 reps
set 4:8 reps
Set 5: 6 reps

Seated Cable Rows

Set 1: 175:11 reps
Set 2 : 180 :9 reps
Set 3 : 190 : 10 reps

Set 4 ( drop set) : 220 =4 reps, 190 :4 reps, 160 : 7 reps

Seated Miltary pres

Set 1: 130lb:12 reps
Set 2: 135:10 reps
Set 3: 145: 8 reps
Set 4 (drop set) : 150: 4 reps , 135 : 4 reps, 125 :4 reps, 115:4 reps


Upright Rows

Set 1:75 :14 reps
Set 2:85: 10 reps
Set 3: 95: 8 reps
Set 4 drop set :115 : 5 reps, 85 : 5 reps 75: 4 reps



Seated Alt DB curls 10-12 reps each arm

Set 1: 25lb: 10 reps
Set 2: 25: 10 reps
Set 3: 30: 8 reps
Set 4 (drop set): 40 : 4 reps , 25: 4 reps , 20: 4 reps, 15:4 reps



Cardio PWO Elpitcal 30 min

I really need to learn how to tie/use my straps...also i didnt have anyone to shout " Own that bitch"

[mark_newcastle]

nice journal man, some good poundages there, keep it up!!

[JohnboyF]

nice journal man, some good poundages there, keep it up!!

Thanks bro

[*Narkissos*]

I really need to learn how to tie/use my straps...

Wrap the straps in the opposite direction to your grip.

i.e. If you use an underhand grip.. you wrap the straps overhand. To tighten, curl your palms toward your forearms... like revving a motorcyle.

also i didnt have anyone to shout " Own that bitch"

Bastard

I forgot to add the rest of the dialogue to the log.

I told her.. "when you increase your weight..then you can talk to me like that"

Then she added a comment i can't post here lol.

I love that woman.

[JohnboyF]

Saturday December 9th 2006 Week 6

Phase 1...
8:00 AM

Cardio :45 min :Stationary Bike

[JohnboyF]

Comparison Pics


week 3






week 6








Week 3




vs Week 6




Comments are welcome.. posing needs work but im learning.. Thanks Nark....

ACne is being treated slowly....

[JohnboyF]

Week 6

Back double biceps


Front Double biceps




Shot 'o the wheels

[Triple X]

Fez, looking really good man. For you stats you move some big weight. You obviously have a lot of determination and dedication man. I have a lot of respect for you bro. Keep up the good work

[JohnboyF]

Fez, looking really good man. For you stats you move some big weight. You obviously have a lot of determination and dedication man. I have a lot of respect for you bro. Keep up the good work

Thanks bro....means alot...

[guest589745]

Lookin ripped man, keep it up!!!!!!!!!!!!!!!!!!!!

[*Narkissos*]

We're up just over 10 lbs over these 6 weeks.

I must say i'm proud of you.

Imma make some adjustments tonight to maintain this process... 10 more lbs at least over the next 6 weeks.

Then we'll back peddle during phase 3.

Holla

[JohnboyF]

We're up just over 10 lbs over these 6 weeks.

I must say i'm proud of you.

Imma make some adjustments tonight to maintain this process... 10 more lbs at least over the next 6 weeks.

Then we'll back peddle during phase 3.

Holla

Yo man. right back at you! (about time u posted )

[*Narkissos*]

And it's about time you change that damned avvie

That's you 10 lbs ago

[JohnboyF]

Sunday December 10th 2006

Rest

End of phase 1

Tomorrow .... entrance to hell...

[guest589745]

Are you (staying) natural faiz ?

I have no idea how old you are either but good job anyway.

[Prada]

Nice log Fez, you got a good lean frame to be able to put good size on. Good luck and keep persevering

[*Narkissos*]

Tomorrow .... entrance to hell...

Signed: The Devil

[Random]

Freakin great work Faiz!

CD

[JohnboyF]

Hey Captain...

Thanks man....... Means alot bro.. Your pics (updated are looking crazy swole)

[JohnboyF]

Monday December 11th 2006 6:45pm Week 1

Phase 2: 6 weeks

Legs : Chest : Tricep

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Treadmill followed with stretching

Had to get oriented with the new gym

Squats

Set 1 : 295 : 10 reps
Set 2 : 295: 11 reps
Set 3 : 295 : 10 reps
Set 4 : 305 : 10 reps
Set 5 : 320 : 5 reps , 275: 5 reps 225: 8 reps

I started sweating here pretty much it seemed as if i did 30 min of cardio i was dripping


Lyring Leg Curls Super Seted with Stiff Legged Deads

forgot my belt so i had to make sure i had perfect form

Lying LC Set 1: 90 : 15 Reps SLD Set 1 : 135 : 10 reps
Lying LC Set 2: 100 :12 Reps SLD Set 1 : 155 : 10 reps
Lying LC Set 3: 105 : 10 Reps SLD Set 1 : 155 : 10 reps

Lying LC :Set 4 : 120 : 4 reps, 110: 4 reps, 90 : 4 reps, 75: 5 reps
SLD :Set 4: 185: 4 reps, 155: 5 reps , 135: 6 reps

At this point i wanted to quit my back was hurting soo bad... i was sweating like a whore in church...and i had ways to go.

Seated Calf Raises

Set 1: 100: 15 reps
Set 2: 110 : 11 reps
Set 3: 120 : 11 reps
Set 4 : 130 : 9 reps , 120 : 4 reps , 110 : 7 reps

Incline DB Press

Body was fatigued here...minor nose bleed too

Set 1 : 75 : 12 reps
Set 2 : 80 : 8 reps
Set 3 : 85 : 8 reps
Set 4 : 90 : 4 reps , 60 : 4 reps, 50 : 4 reps , 45 : 4 reps

Flat Barbell Bench Press

Have not done this excercise in about 6 months i was surprised with my number actually : thumbsup:

Set 1: 135 : 12 reps
Set 2: 155: 10 reps
Set 3: 175 : 8 reps
Set 4: 195 : 5 reps , 155 : 5 reps : 135: 4 reps

Flat Flies

Set 1: 35 : 12 reps
Set 2: 40 : 10 reps
Set 3: 45 : 10 reps
Set 4 : 50 : 4 reps, 45: 4 reps, 35 : 6 reps

Chest was gone through triceps were fatigued

Tricep Press down

Set 1: 130 : 13 reps
Set 2: 135 : 10 reps
Set 3: 140 : 12 reps
Set 4: 150 : 6 reps , 120: 4 reps, 110 : 7 reps

Tricep over head extension
Tried to keep elbows in as much as possible

Set 1: 30 : 12 reps
Set 2: 45 : 10 reps
Set 3: 50 : 8 reps
Set 4 : 60: 4 reps, 40: 4 reps, 35 : 4 reps, 25: 4 reps


Tri's were pumped. i was exhausted... brutal session i noticed leg day esp squat day takes longer then normal.... GOD DAMN... i was pumping in the change room like no tomorrow... finally i got OWNED

[jk486994]

great thread fez..
just wondering if you have a diet for bulking you can p.m me.

just curious what are your measurements (arm's, chest, etc.)

Thanks!

[*Narkissos*]

great thread fez..
just wondering if you have a diet for bulking you can p.m me.

He does have a diet... but he's not allowed to share.

[JohnboyF]

Tuesday December 12th 2006...6:45 p.m. Week 6

Phase 2: Length 6 weeks

Shoulders; Back; Biceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min Stationary Bike

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Seated DB Shoulder Press

set 1: 70 :10 reps
set 2: 75: 9 reps
set 3: 75: 8 reps
set 4 drop: 85: 4 reps , 50: 5 reps 40 :4 reps.

Up-Right Rows

Set 1: 75lb:13 reps
Set 2: 85: 10 reps
Set 3: 95: 9 reps
Set 4 Drop: 120: 4 reps , 85 : 10

Rear Delts where done... god how did i do Bent Lateral Raises... I did em though

Bent Lateral Raises
Set 1: 25 : 10 reps
Set 2: 25: 10 reps
Set 3: 25 :10 reps
Set 4 : 35 : 5 20: 5 , 15: 5 rpes


Wide Chin-Ups
Went in to these right away
Set 1:Body weight : 9 reps
Set 2:Body weight: 10 reps
Set 3: Body weight: 7 reps
Set 4: Body weight: 6 reps
Set 5: Body weight: 6 reps

Bent Over Barbell Rows

Set 1: 155: 10 reps
Set 2: 175: 8 reps
Set 3: 185: 8 reps
Set 4 drop: 195 : 4 reps, 175: 4 reps, 135: 7 reps


Narrow Cable Row

Set 1: 180:11 reps
Set 2: 185 : 8 reps
Set 3: 195 : 8 reps
Set4: 215 : 4 reps , 190: 4 reps 170: 4 reps

Barbell Curls

Set 1 : 65 : 10 reps ( arms were fried)
Set 2: 65 : 10 reps
Set 3: 75 : 4 reps , 55: 4 reps , 35 : 5 reps


1 Arm Preacher Curls

Set 1: 25lb: 8 reps
Set 2: 25: 8 reps
Set 3: 30 : 4 reps , 25 : 4 reps , 20 : 5 reps

Good Session! arms were soo pumped i could barely take my t off..
! Had a good pre-workout convo too so no stimulants for me....

[JohnboyF]

Wednesday December 13 2006 Phase 2


REST

So sore, so tired... help me..

[2.minutes]

nice job bro ,keep it up