Mental thing Faiz more than likely.. although other things can play a role like time of day you train/sleep you got the night before/hydration etc..
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Mental thing Faiz more than likely.. although other things can play a role like time of day you train/sleep you got the night before/hydration etc..
Hey you freak, still a good log -- er, uh,mm, I mean . . . Faiz. LOL.
Tuesday January 9th 2007...12:30 p.m. Week 5
Phase 2-beta: Length approx 7 weeks :scratch:
Legs
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : Treadmill
Lying Leg Curls
set 1: 16 :15 reps
set 2: 17: 11 reps
set 3: 17: 12 reps
set 4: 19: 4 reps , 17: 4 reps , 15 :6 reps, 13: 6 reps
Leg Press
Set 1: 720:12 reps
Set 2: 725: 12 reps
Set 3: 755: 11 reps
Squats
Set 1: 305 : 12 reps
Set 2: 305: 10 reps
Set 3: 330:6 reps, 295 : 7 reps, 225: 9 reps
Walking Lunges
Set 1 : 45: 15 reps
Set 2: 45 : 15 reps
Set 3: 50 : 15 reps
Seated Calves Raises
Set 1 : 130 : 12 reps
Set 2: 130 : 12 reps
Set 3: 130: 10 reps
Set 4: 130 : 11 reps
Set 5 :135 : 10 reps
Cardio 30 min : Inclined Treadmill
Wednesday January 24 th 2007 Week 7
Phase 2-Beta
Week total with C= 13/16
Rest
Thurday January 11th 2007...1:00 p.m. Week 5
Phase 2-beta: Length approx 7 weeks :scratch:
Shoulder : Triceps
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill
Seated Lateral Raises
set 1: 20 :12 reps
set 2: 25: 8 reps
set 3: 25: 9 reps
set 4: 25: 8 reps , 20: 4 reps 15 :6 reps
DB shoulder press
Set 1: 75: 11 reps
Set 2: 75: 10 reps
Set 3: 75: 10 reps
Set 4: 80: 7 reps* failure , 50:6 reps
Upright rows
Set 1: 100 : 12 reps
Set 2: 105: 11 reps
Set 3: 110: 8 reps
Set 4: 115: 8 reps , 95: 6 reps
Close Grip Bench
Set 1 : 155: 10 reps
Set 2: 155 : 9 reps
Set 3: 155- : 8 reps
Set 4: 155 : 7 reps, 135 : 6 reps
1 arm db french press
Set 1 : 25 : 10 reps
Set 2: 30 : 8 reps
Set 3: 35: 4 reps, 25 : 4 reps , 15: 4 reps
Tricep Press Down
Set 1: 150: 12 reps
Set 2 : 155: 9 reps
Set 3: 165: 4 reps ,135: 4 reps , 120: 3 reps, 105 : 6 reps
Cardio 30 min : Elpitical
Notes *
some old guy middle eastern immigrant asked me today.
r u a wrestler??
F: no i dont wrestler...
guy says : i dont no how to say it in english those ppl who lift heavy like they get real low and lift above there head?
F: oooo a olympic weight lifter??
Guy": yes ..
F; no.. i'm trying to be a bodybuilder
guy: you look like one of those guys ( olympic lifters)
I dont no if thats good or bad lol
Friday December 12th 2007 1:30 PM Phase 2-Beta Week -5
Total Weeks so far 11
Back
Warmup : 5 min inclined Treadmill followed by stretching
Wide grip Pullups
Set 1: 13 reps
Set 2: 8 reps
Set 3: 9 reps
Set 4: 7 reps
Set 5: 8 reps
Deads
Set 1:275: 7 reps
Set 2:300 :5 reps
Set 3: 320: 4 reps
Close Grip Lat Pull Downs
Set 1 : 150: 12 reps
Set 2: 155: 10 reps
Set 3: 155 : 9 reps
Set 4: 160: 8 reps ,130: 4 reps, 120 : 4 reps
Bent over BB Rows
Set 1: 185: 8 reps
Set 2: 185: 10 reps
Set 3: 185: 8 reps
Set 4 : 185: 8 reps , 135: 8 reps
Cardio : PWO: Inclined Treadmill
Saturday January 13 th 2007 Week 5
Phase 2-Beta
Week total with C= 11/16
Rest
Nice.Quote:
Originally Posted by FaizakaFez
Straps used?
How was your torso positioned in relation to the floor?Quote:
Originally Posted by FaizakaFez
Nice session overall :thumbsup:
[QUOTE]Nope Just a belt. :)Quote:
Originally Posted by Narkissos
I try to do parrellel to the floor but don't usually hit it, its a bit higher but not too bad imoQuote:
How was your torso positioned in relation to the floor?
Nice session overall :thumbsup:
Thanks
Sunday January 14th 2007 Week 5
Phase 2-Beta
Week total with C= 11/16
Rest
are you tracking your weight weekly or bf %? Just curious is u know where you stand......when is your proposed show?
BF% me and C never had it tested
Weight is just a number we go by how i look....
We're making some adjusments to go all out though now..
May 26th 07
Side-Tri Recent
http://i50.photobucket.com/albums/f3...aStricrped.jpg
2 weeks before the pic above
http://i50.photobucket.com/albums/f3...k3sidetri1.jpg
Monday January 15th 2007...1:30 p.m. Week 6
Phase 2-beta: Week 12
Chest: Biceps
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill
Incline DB press
set 1: 80 :12 reps
set 2: 80: 8 reps
set 3: 80: 7 reps
set 4 drop: 90: 4 reps , 55: 6 reps , 40:6 reps
Flat DB Press
Set 1: 80lb:8 reps *didnt feel right so i lowered the weight
Set 2: 75: 8 reps
Set 3: 75: 9 reps
Set 4 Drop: 80: 5 reps , 55:6 reps, 40 : 6 reps
Pec-Deck
The peak contraction is held for 2 seconds
Set 1: 125 : 10 reps
Set 2: 125: 8 reps
Set 3: 125 :9 reps
Set 4: 125:8 reps , 95: 6 reps, 80 : 6 reps
Pectorial stretch 60 seconds.
One-Arm Preacher Curls
Set 1 : 25 : 12 reps
Set 2: 30 : 8 reps
Set 3: 30 : 6 reps
Set 4: 30: 6 reps, 25: 7 reps
Seated Alt-DB Curl
Set 1: 25lb: 10 reps
Set 2: 25: 10 reps
Set 3: 25 :8 reps
Set 4: 25: 8 reps , 20:4 reps, 15 : 4 reps
Cardio 30 min : Elpicital
Tuesday January 16th 2007...11:45 p.m. Week 6
Phase 2-beta: Week 12
Legs
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : Treadmill
Lying Leg Curls
set 1: 16 :15 reps
set 2: 17: 12 reps
set 3: 18: 10 reps
set 4: 19: 5 reps , 17: 44 reps , 15 :6 reps, 13: 6 reps
Leg Press
Set 1: 720:15 reps
Set 2: 765: 12 reps
Set 3: 810: 10 reps , 720:6 reps ,630: 6 reps
Squats
Set 1: 310 : 10 reps
Set 2: 310: 10 reps
Set 3: 335:5 reps, 295 : 6 reps, 225: 8 :reps, 135: 10:reps
Walking Lunges
Set 1 : 50: 15 reps
Set 2: 50 : 15 reps
Set 3: 50 : 15 reps
Seated Angled Calves Raises
Set 1 : 225 : 15 reps
Set 2: 270 : 12 reps
Set 3: 305: 10 reps
Set 4: 305 : 12 reps
Set 5 :310 : 10 reps
Cardio 30 min : Inclined Treadmill
Awesome Session...
:thumbsup:
nice tri development in such a short time bro
Quote:
Originally Posted by y100adics
Thanks man!
I bet that was funQuote:
Originally Posted by FaizakaFez
Wednesday January 17 th 2007 Week 6
Phase 2-Beta
Week total with C= 12/16
Rest
Hey bro....you know I'm folloing and you are making some fantastic gains! All the props. WOuld you be ok if I started a fresh log now that I'm in therapy and ready to kill this shit with you, and nark and ibf helping me out....using your format layout sorta? I like it...not the routine, just the layout.
yea go ahead.. I actually copied narks layout
^^ :)
Speaking of which... we may need to switch up in 4 weeks ;)
Hey Faiz..you in school? Whhere are you from?
What do you typically do on off days?
Yea im school columbus...
I live in Toronto, Canada
what do you typically on off days?? eating wise? (life wise)
Life wise- i go to school if i dont have school im reading doing school work, or at work.. work i work part-time at a company so i just on my butt all day behinda computer or on the net thats about it.. Im not a partier
Let's keep the log clean and uninterrupted, easier to follow.. They have a PM feature on this board for a reason ;)
Thanks, **.....
Thurday January 18th 2007...12:30 p.m. Week 6
Phase 2-beta: Week 12
Shoulder : Triceps
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill
Seated Lateral Raises
set 1: 20 :12 reps
set 2: 25: 9 reps
set 3: 25: 9 reps
set 4: 25: 10 reps , 20: 4 reps 15 :6 reps
DB shoulder press
Set 1: 75: 12 reps
Set 2: 75: 9 reps
Set 3: 75: 8 reps
Set 4: 75: 7 reps* failure , 50:5 reps, 40: 4 reps
Upright rows
Set 1: 100 : 12 reps
Set 2: 110: 9 reps
Set 3: 110: 8 reps
Set 4: 115: 8 reps , 85: 8 reps
Close Grip Bench
Set 1 : 160: 10 reps
Set 2: 160 : 8 reps
Set 3: 160 : 8 reps
Set 4: 160 : 8 reps, 135 : 8 reps , 115:6 reps
1 arm db french press
Set 1 : 25 : 12 reps
Set 2: 30 : 8 reps
Set 3: 35: 4 reps, 25 : 4 reps , 20: 4 reps
Tricep Press Down
Set 1: 155: 10 reps
Set 2 : 160: 9 reps
Set 3: 170: 6 reps ,140: 5 reps , 125: 4 reps, 110 : 5 reps
Cardio 30 min : Elpitical
Friday December 19th 2007 6:45 PM Phase 2-Beta Week -6
Total Weeks so far 12
Back
Warmup : 5 min inclined Treadmill followed by stretching major shin splints
Wide grip Pullups
Set 1: 13 reps
Set 2: 9 reps
Set 3: 7 reps
Set 4: 6 reps
Set 5: 6 reps
Deads
Set 1:295: 6 reps
Set 2:315 :5 reps
Set 3: 325: 4 reps
Close Grip Lat Pull Downs
Set 1 : 155: 12 reps
Set 2: 155: 9 reps
Set 3: 155 : 8 reps
Set 4: 155: 8 reps ,145: 4 reps, 125 : 4 reps , 110: 4 reps
Bent over BB Rows
Set 1: 185: 9 reps
Set 2: 185: 8 reps
Set 3: 185: 8 reps
Set 4 : 185: 8 reps , 135: 8 reps
Cardio : PWO: Eliptical
Quote:
Originally Posted by FaizakaFez
Niiiiiiiiiiiiiiiiiiiice! :thumbsup:
It's friday fyi.... :lol:
also when i was doing heavy "a s s" deads i feel like my head is going to blow.. i dont no why its seems very amatuer but i get a head rush.. I am breathing correctly .. Had to be careful with deads today... My stomach was runny to much green beans.. i was dropping some lethal bombs in the gyms
^^ Check your BP.. and watch your breathing.
Saturday January 20th 2007 Week 6
Phase 2-Beta
Week total with C= 12/16
Rest
Sunday January 21st 2007 Week 6
Phase 2-Beta
Week total with C= 12/16
Rest
rather hungry today...
Eat! Lol
Hahaha ... yeah man .... for me it's spinach .... holy crap .... last friday I had alot of Spinach and friday's at my shop are now known as flatuence fridays ... :lol:Quote:
Originally Posted by FaizakaFez
Quote:
Originally Posted by y100adics
LOL man... im in ur same boat.. Spinach really kills the ppl around me..
Monday January 22nd 2007...1:40 p.m. Week 7
Phase 2-beta: Week 13
Chest: Biceps
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill
Incline DB press
set 1: 80 :12 reps
set 2: 80: 10 reps
set 3: 85: 8 reps (finally found these weights damn UTSC)
set 4 drop: 100: 3 reps , 60: 7 reps , 40:5 reps
Flat DB Press
Set 1: 80lb:8 reps *didnt feel right so i lowered the weight
Set 2: 75: 7 reps
Set 3: 75: 8 reps
Set 4 Drop: 85: 4 reps , 60:4 reps, 40 : 4 reps , 35 : 4
Pec-Deck
The peak contraction is held for 2 seconds
Set 1: 125 : 12 reps
Set 2: 125: 10 reps
Set 3: 125 :8 reps
Set 4: 125:8 reps , 110 : 4 reps, 95: 4 reps, 80 : 4 reps
Pectorial stretch 60 seconds.
One-Arm Preacher Curls
Set 1 : 25 : 11 reps
Set 2: 30 : 8 reps
Set 3: 30 : 7 reps
Set 4: 30: 7 reps, 25: 6 reps
Seated Alt-DB Curl
Set 1: 25lb: 8 reps
Set 2: 25: 8 reps
Set 3: 25 :8 reps
Set 4: 25: 8 reps , 12.5:4 reps
Cardio 30 min : Elpicital
Tuesday January 23rd 2007...12:15 p.m. Week 7
Phase 2-beta: Week 13
Legs
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : Treadmill
Lying Leg Curls
set 1: 17 :12 reps
set 2: 17: 11 reps
set 3: 18: 10 reps
set 4: 19: 5 reps , 17: 5 reps , 15 :5 reps, 13: 5 reps
Leg Press
Set 1: 720:12 reps
Set 2: 765: 11 reps
Set 3: 810: 10 reps , 720:8 reps ,630: 8 reps
Squats
Set 1: 310 : 12 reps
Set 2: 310: 11 reps
Set 3: 340:4 reps, 315 : 4 reps, 225: 8 :reps, 135: 8:reps
Walking Lunges
Set 1 : 50: 15 reps
Set 2: 50 : 14 reps
Set 3: 50 : 15 reps
Seated Angled Calves Raises
Set 1 : 310 : 11 reps
Set 2: 310 : 10 reps
Set 3: 310: 10 reps
Set 4: 310 : 11 reps
Set 5 :310 : 10 reps
Cardio 30 min : Inclined Treadmill
Lower back is really sore form fridays deads can barley bend down
Awesome Session...
Wednesday January 24 th 2007 Week 7
Phase 2-Beta
Week total with C= 13/16
Rest
and the incline treadmill isn't HELPING the situation.........switch cardio machines......nice training though bro, 400 is in the future!Quote:
Originally Posted by FaizakaFez
Thurday January 25th 2007...1:30 p.m. Week 7
Phase 2-beta: Week 13
Shoulder : Triceps
Note: The last set of most excersices is followed with a drop set trying to achive a rep total.
General Warm up : 5 min Treadmill
Seated Lateral Raises
set 1: 20 :13 reps
set 2: 25: 8 reps
set 3: 25: 10 reps
set 4: 25: 8 reps , 20: 4 reps 15 :6 reps
DB shoulder press
Set 1: 80: 10 reps
Set 2: 80: 8 reps
Set 3: 80: 10 reps
Set 4: 80: 7 reps* failure , 55:5 reps, 40: 5 reps
Upright rows
Set 1: 100 : 11 reps
Set 2: 105: 10 reps
Set 3: 110: 8 reps
Set 4: 115: 8 reps , 95: 8 reps
Close Grip Bench
Set 1 : 155: 11 reps
Set 2: 155 : 10 reps
Set 3: 160 : 9 reps
Set 4: 160 : 8 reps, 135 : 8 reps , 95:8 reps
1 arm db french press
Set 1 : 25 : 11 reps
Set 2: 30 : 8 reps
Set 3: 35: 4 reps, 25 : 4 reps , 20: 4 reps
Tricep Press Down
Set 1: 160: 11 reps
Set 2 : 165: 8 reps
Set 3: 170: 4 reps ,140: 4 reps , 125: 6 reps, 110 : 6 reps
Cardio 30 min : Elpitical