Faiz's FIRST OFFICIAL OFF-SEASON

**IBdmfkr** · 01-08-2007, 10:44 PM

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..

**WidowMaker** · 01-09-2007, 07:04 AM

Hey you freak, still a good log -- er, uh,mm, I mean . . . Faiz. LOL.

**JohnboyF** · 01-13-2007, 12:39 AM

Tuesday January 9th 2007...12:30 p.m. Week 5

Phase 2-beta: Length approx 7 weeks

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

**JohnboyF** · 01-13-2007, 12:40 AM

Wednesday January 24 th 2007 Week 7

Phase 2-Beta

Week total with C= 13/16

Rest

**JohnboyF** · 01-13-2007, 12:45 AM

Thurday January 11th 2007...1:00 p.m. Week 5

Phase 2-beta: Length approx 7 weeks

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

**JohnboyF** · 01-13-2007, 12:49 AM

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

**JohnboyF** · 01-13-2007, 12:50 AM

Saturday January 13 th 2007 Week 5

Phase 2-Beta

Week total with C= 11/16

Rest

***Narkissos*** · 01-13-2007, 05:15 AM

Originally Posted by FaizakaFez

Deads

Set 1:275: 7 reps
Set 2:300 :5 reps
Set 3: 320: 4 reps

Nice.

Straps used?

Originally Posted by FaizakaFez

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

How was your torso positioned in relation to the floor?

Nice session overall

**JohnboyF** · 01-13-2007, 09:11 AM

[QUOTE]

Originally Posted by Narkissos

Nice.

Straps used?

Nope Just a belt.

How was your torso positioned in relation to the floor?

Nice session overall

I try to do parrellel to the floor but don't usually hit it, its a bit higher but not too bad imo

Thanks

**JohnboyF** · 01-14-2007, 01:11 AM

Sunday January 14th 2007 Week 5

Phase 2-Beta

Week total with C= 11/16

Rest

**Columbus** · 01-14-2007, 10:56 AM

are you tracking your weight weekly or bf %? Just curious is u know where you stand......when is your proposed show?

**JohnboyF** · 01-14-2007, 11:01 AM

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

2 weeks before the pic above

**JohnboyF** · 01-15-2007, 04:45 PM

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

**JohnboyF** · 01-16-2007, 01:53 PM

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...

**Columbus** · 01-16-2007, 02:04 PM

**y100adics** · 01-16-2007, 03:07 PM

nice tri development in such a short time bro

**JohnboyF** · 01-16-2007, 04:42 PM

Originally Posted by y100adics

nice tri development in such a short time bro

Thanks man!

**chest6** · 01-16-2007, 11:05 PM

Originally Posted by FaizakaFez

Set 3: 335:5 reps, 295 : 6 reps, 225: 8 :reps, 135: 10:reps

I bet that was fun

**JohnboyF** · 01-17-2007, 11:29 AM

Wednesday January 17 th 2007 Week 6

Phase 2-Beta

Week total with C= 12/16

Rest

**Columbus** · 01-17-2007, 12:05 PM

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.

**JohnboyF** · 01-17-2007, 04:14 PM

yea go ahead.. I actually copied narks layout

***Narkissos*** · 01-17-2007, 09:16 PM

^^

Speaking of which... we may need to switch up in 4 weeks

**Columbus** · 01-18-2007, 07:09 AM

Hey Faiz..you in school? Whhere are you from?

What do you typically do on off days?

**JohnboyF** · 01-18-2007, 10:05 AM

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

**IBdmfkr** · 01-18-2007, 11:31 AM

Let's keep the log clean and uninterrupted, easier to follow.. They have a PM feature on this board for a reason

**JohnboyF** · 01-18-2007, 02:53 PM

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

**JohnboyF** · 01-19-2007, 09:04 PM

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

***Narkissos*** · 01-19-2007, 09:33 PM

Originally Posted by FaizakaFez

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...

Niiiiiiiiiiiiiiiiiiiice!

**JohnboyF** · 01-19-2007, 09:35 PM

It's friday fyi....

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

***Narkissos*** · 01-19-2007, 10:01 PM

^^ Check your BP.. and watch your breathing.

**JohnboyF** · 01-20-2007, 09:08 AM

Saturday January 20th 2007 Week 6

Phase 2-Beta

Week total with C= 12/16

Rest

**JohnboyF** · 01-21-2007, 12:02 AM

Sunday January 21st 2007 Week 6

Phase 2-Beta

Week total with C= 12/16

Rest

rather hungry today...

**Columbus** · 01-21-2007, 07:27 AM

Eat! Lol

**y100adics** · 01-21-2007, 09:04 AM

Originally Posted by FaizakaFez

My stomach was runny to much green beans.. i was dropping some lethal bombs in the gyms

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 ...

**JohnboyF** · 01-21-2007, 10:01 AM

Originally Posted by y100adics

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 man... im in ur same boat.. Spinach really kills the ppl around me..

**JohnboyF** · 01-22-2007, 04:29 PM

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

**JohnboyF** · 01-23-2007, 02:38 PM

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...

**JohnboyF** · 01-24-2007, 10:52 AM

Wednesday January 24 th 2007 Week 7

Phase 2-Beta

Week total with C= 13/16

Rest

**Columbus** · 01-24-2007, 11:03 AM

Originally Posted by FaizakaFez

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...

and the incline treadmill isn't HELPING the situation.........switch cardio machines......nice training though bro, 400 is in the future!

**JohnboyF** · 01-25-2007, 04:26 PM

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