Faiz's FIRST OFFICIAL OFF-SEASON

[JohnboyF]

Fistly godda thank ar bro's they know who they are they got my pm's lol

OKAY... Secondly as most of you know i have been fasting for 30 days...

You Get up at 5am eat and you can not eat or drink till sundown approx 6:45pm. This process is done for 30 days... SO Tomorrow is the last day...YAY.

MOnday therefore is EID= our christmas

Minus Santa and tree....

Eid... is the celebration of the feast after the fast.. it works like this it starts after you go pray .. SO eid prayer is at 10am after the prayer its offically EID....

At my house this is how the day pans out... We come back from prayer and have a family brunch (mom,dad,bro,sis me)... then we will just relax and exchange gifts.. after that I'm going to go the gym and be back to get ready...

So all my uncles/cousins etc meet up for lunch at my eldest uncles hous. we eat and relax get more presents.. then every one goes to see their friends (eat their too) etc..

We all meet up again at restuarant or an uncles house (every year it switches to burned the dinner load lol) so we all meet up again for dinner at like 8-10 pm ish...


ANYWAYS... Since EID will be on monday. i will not start my lbm diet till the following week.. New approach need to start 100% on...

Some info...

Current weight 158lbs (BUFF)
Body FAt: ANY IDEAS???? 8-10??

Goal: 175 LBM with 10%

COntest potential date May 27 or June 3 07 (has to be before sisters wedding)


Diet : I spent about a month working out. It will be calorie manipulation/cycling... I..E High on training low on off days..

Workout : first ever 4 day split..

I have 3 phases spanned over about 16 weeks (varying intensity , reps ,sets )


I have attached a few recent pics sorry for abs shots (easiest totake in the gym change room and with a phone cam) PIcs are from 6 weeks ago...

IMG]http://i50.photobucket.com/albums/f313/Faizsiddiqi/sssss.jpg[/IMG]



bulking now...

[JohnboyF]

Monday 30th October 2006...6:40 p.m. Week 1

Phase 1: Length 6 weeks

Legs; Chest; Triceps

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

Squats ( have not done free squats in 1/2 a year utilzied the smith machine previously)

Warm up 135 : 20 reps

set 1: 185 :16 reps
set 2: 205: 15 reps
set 3: 225: 12 reps
set 4: 245: 11 reps

Drop Set 245: 3 reps, 225:5 reps , 205:6 reps 185:6 reps

Lying Leg Curl

Set 1: 85lb:15 reps
Set 2: 95:13 reps
Set 3: 100: 10 reps
Set 4: 105: 10 reps

Drop Set 105:6 reps, 90:3 reps, 75:3 reps 60:6 reps

Seated Calf Raises

Set 1:110 lb :14 reps
Set 2:120: 11 reps
Set 3: 125: 10 reps
Set 4: 130: 10 reps

Drop Set 130: 3 reps, 110:7 reps ,90:5 reps, 70: 8 reps

Incline Dumbell Press (very fatigued here was sweating pretty heavy)

Set 1: 65lb: 12 reps
Set 2: 70: 7 reps
Set 3: 75: 6 reps
Set 4: 75 : 6 reps

Drop Set 75:2reps, 60:3reps 45:3 reps, 35:6 reps

Flat Flies

Set 1: 30lb: 12 reps
Set 2: 35: 12 reps
Set 3: 40 : 10 reps
Set 4: 45 :9 reps

Drop set 45: 4 reps 40 : 4 reps 35:7 reps

Tricep Press down

Set 1 : 120lb : 15 reps
Set 2: 135 : 14 reps
Set 3: 140 :11 reps
Set 4 : 145 : 10 reps

Drop Set 145: 4 reps ,115: 4 reps ,100: 4 reps , 85: 4 reps

Cardio PWO Stair Master 30 min

End Notes: Session lasted longer than i assumed. Maybe Because I'm use to timing my rest, perhaps. Today i was going based on how i felt. * rest did no surpase 1min 30 seconds on any sets.

Diet Notes: i have bulked before but not as clean. I actually dont feel like eating some meals early on in the day. But later on I'm hungry speaking of which... I need to make my meals for tomorrow...

Great Session!

[JohnboyF]

Tuesday 31th October 2006...6:30 p.m. Week 1

Phase 1: 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 followed with stretching

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: 60 :12 reps
set 2: 65: 10 reps
set 3: 65: 8 reps
set 4: 70: 8 reps

Drop Set 70: 2 reps, 50:4 reps , 40:6 reps 30:4 reps

Up-Right Rows

Set 1: 65lb:12 reps
Set 2: 75:11reps
Set 3: 85: 10 reps
Set 4: 95: 8 reps (heavy)

Drop Set 95:2 reps, 75:4 reps, 65:5 reps 55:5 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 9 reps
Set 3: Body weight: 7 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 7 reps


Drop Set Body weight: 2 reps, Body weight:2 reps ,Body weight:1 reps, Body weight: 3 reps ,Body weight: 2 reps

Bent Over Barbell Rows

Set 1: 135lb: 12 reps
Set 2: 140: 11 reps
Set 3: 145: 10 reps
Set 4: 150 : 9 reps

Drop Set 150:2reps, 145: 4 reps, 140:6 reps

1 Arm Preacher Curls


Set 1: 20lb: 12 reps (each side)
Set 2: 25: 11 reps
Set 3: 30 : 8 reps (assisted)
Set 4: 35 :8 reps (assisted)

Drop set 35: 2 reps, 30 : 4 reps ,25:4 reps, 20:4 reps

(Vicious pump at the end of the session after my back and bi workout especially)

Cardio PWO [/U] Elipitcal 30 min
* Still very sore from yesterdays leg workout. Seems to keep getting sore-er

Sweaty Session!

[JohnboyF]

November 1st 2006

5:00 am

Carido 45 min Stair master...


Off-day otherwise

[JohnboyF]

]Thursday 1st NOvember 2006...6:20 p.m. Week 1

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.. Have not done these in a long time.. (shitty weight and poor form.. I was upset)

set 1: 135 :11 reps
set 2: 145: 8 reps
set 3: 150: 8 reps
set 4: 155: 6 reps

Drop Set 155: 2 reps, 150:2 reps , 135:4 reps, 115:6 reps

Flat DB Press

Set 1: 60lb:12 reps
Set 2: 65:10reps
Set 3: 70: 7 reps
Set 4: 75: 8 reps (heavy)

Drop Set 75:2 reps, 50:2 reps, 40:4 reps,30:6 reps , 25:6

Incline Flies

Set 1:30 :12 reps
Set 2:35: 12 reps
Set 3: 40: 10 reps
Set 4: 50: 8 reps

Drop Set 50: 2 reps, 40:4 reps ,30:6 reps, 25: 6 reps

Romanian Deads


Set 1: 135lb: 15 reps
Set 2: 155: 15 reps
Set 3: 175: 12 reps
Set 4: 185 : 10 reps

Drop Set 185:2reps, 175: 4 reps, 155:4 reps ,135 :7 reps


Leg Press

*weight is total plates
Set 1: 12 plates total: 15 reps
Set 2: 13: 13 reps
Set 3: 14 : 11reps
Set 4: 16 :10 reps

Drop set 16 : 4reps, 14:9reps , 12:6 reps

Standing Calf Raises

Set 1: 500: 15 r eps
Set 2 520: 12 reps
Set 3: 540 :10 reps
Set 4: 560: 10 reps


Drop set 560 :4 reps, 500:6 reps, 450 :6 reps, 460: 6 reps
Cardio PWO [/U] Elipitcal 30 min


[I]Session was okay...still pissed about the close grip bench![/I

[JohnboyF]

Friday November 3rd 2006...6:40 p.m. Week 1

Phase 1: Length 6 weeks

Back: 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 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: 12 reps
set 2: 7 reps
set 3: 8 reps
set 4:7 reps
Set 5: 7 reps

Seated Cable Rows

Set 1: 150:12 reps
Set 2 : 165 :10 reps
Set 3 : 180 : 9 reps
Set 4 ( drop set) : 210 =4 reps, 165 :4 reps, 150 : 6 reps

Seated Miltary pres ( Have not done free bar in a long time)

Set 1: 135lb:12 reps
Set 2: 155:10reps
Set 3: 175: 7 reps (heavy form was breaking)
Set 4 (drop set) : 185: 4 reps (heavy), 155 : 4 reps, 135 :6 reps


Upright Rows

Set 1:75 :12 reps
Set 2:95: 7 reps ( heavy)
Set 3: 95: 7 reps
Set 4 drop set :105 : 4res, 85 : 4 reps 75: 6 reps



Seated Alt DB curls 10-12 reps each arm

Set 1: 25lb: 12 reps
Set 2: 30: 11 reps
Set 3: 30: 10 reps
Set 4 (drop set): 40 : 4 reps , 30: 4 reps , 25L 4 reps ( nasty pump)

Cardio PWO Stair Master 30 min


Notes * I was able to bring the session down to one hour. However Nark a few questions. bro

I feel like im not doing enough..

Also since im bulking i feel the need to throw up some serious weight which is obvious but i mean cant increase every lift/rep and set every week? this is what i use to do add poundage every week but my form would go to shit same with my rom. I.E today seated military press was poor. not happy with that. I have this conception since i have to go heavy... i godda keep uping the weight. but i think im bumping it to fast and scaraficing form...

[JohnboyF]

Saturday November 4h 2006


AM Cardio : Stationary bike 45 min.

Note * i slept 7.5 hours but it was brutal getting up. I was sooo tired and i passed out earlier last nite to..

Also woke up starving at 2am and When i got home after cardio i was rushing my shower etc. to eat!

[JohnboyF]

Sunday November 5th 2006

Rest

[JohnboyF]

Monday November 6th ...6:50 p.m. Week 1

Phase 1: Length 6 weeks

Legs; Chest; Triceps

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

General Warm up : 3 min stationary bike followed with stretching had to cut it short alot of walking to the new gym... Brief story
Was a little diffrent....

So my gym is one block from my house. I was coming from work on the bus. I rang the bell got off and walked towards the gym. I noticed the 7-11 was closed all the lights were off... hmmm.. so then i walked past the car wash and the lights were off there too. I assumed the power is out for a 5-10 min max happens sometimes iv worked out in the dark before no biggie. So i get to the gym. The sign reads:

If the power is restored by 8pm (it was 6:30 ) we will open if not We will open tuesday.. so i was hmmm thats weird.. So i called my brother to see what happened. Apparently the some transformer blew up it was onthe news and stuff, there was no power since 1pm. So i was like wow... hmm should i wait till 8. What happens if the power is not back.. So i walked back to the bus stop took the bus to the station then boarded the train another 20 min and went to the fancy pants gym ( 2 levels etc) alot of females. My gym is not old but its more of Iron Dungeon... So anyways... I had to pay 15 bucks for a day pass. So as i working out...I someone said excuse me, i looked up... and i see this guy with a sidewalk hair cut.. ( is shaved head with a strip of hair down the middle a mohak) i was like wtf.. it turns out it was some gay local celeberity Shawn Desmond... He wanted to see how many sets i had left.. ... Yea so basically just got home pretty late evening today...

SIde note.. I met a female bodybuilder in the gym. So that was cool .. But otherwise thas it...

Oh but the workout was nice had some good numbers today.



Squats
Warm up 135 : 20 reps

set 1: 225 :14 reps
set 2: 270: 10 reps
set 3: 285: 10 reps (heavy)
set 4 Drop set: 304: 4 reps, 270=4, 245=8

Lying Leg Curl ( the stack had no numbers so not sure about the weight)

Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4 drop: Whole stack : 4 reps, 4 reps (unkown) , unknown 7 reps, unknown 6 reps


105:6 reps, 90:3 reps, 75:3 reps 60:6 reps

Standing Angled Calf raises Nark.. learned from your thread

Set 1:185 lb :14 reps
Set 2:225: 12 reps
Set 3: 270: 11 reps
Set 4 drop set: 325: 6 reps , 270: 10 reps

Incline Dumbell Press

Set 1: 65lb: 12 reps
Set 2: 75: 11 reps easy
Set 3: 85: 5 reps failed
Set 4 drop: 90 : 4 reps 65 : 4 reps, 55: 6 reps ( 90 was easy)
Flat Flies

Set 1: 35lb: 12 reps
Set 2: 40: 12 reps
Set 3: 50 : 7 reps
Set 4 Drop set: 60 :4 reps, 50 :6 reps, 40 : 7 reps

Tricep Press down

Set 1 : 145lb : 14 reps
Set 2: 150 : 10 reps
Set 3: 155 :10 reps
Set 4 drop: 175 : 4 reps
Cardio PWO [/U] Stair Master 30 min


End Notes: Session lasted longer because it was a new gym and it took me a while to find weights... that got me angry.. but otherwise great workout... Water reten is up a bit though..

Great Session!

[JohnboyF]

Tuesday Novmeber 7th 2006...7:40 p.m. Week 2

I had to leave work late so a late session but under 1 hour
Phase 1: 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 : 3min Treadmill followed with stretching

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: 65 :12 reps
set 2: 70: 10 reps
set 3: 75: 7 reps (failure)
set 4 drop: 85: 4 reps (assited min), 60: 4 reps (assisted min ) 40 :4 reps

Up-Right Rows

Set 1: 75lb:12 reps
Set 2: 85:10reps
Set 3: 95: 8 reps
Set 4 Drop: 105: 4 reps (heavy), 74 : 4 reps, 65 : 6 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 9 reps
Set 3: Body weight: 7 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 6 reps


Bent Over Barbell Rows

Set 1: 140lb: 12 reps
Set 2: 150: 10 reps
Set 3: 170: 8 reps
Set 4 drop: 185 : 4 reps, 170: 5 reps, 150: 7 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps (each side)
Set 2: 30: 10 reps
Set 3: 35 : 8 reps (assisted) (heavy)
Set 4 drop: 40 :4 reps (assisted) ,30 :4 reps 25: 6 reps

Cardio PWO [/U] Elipitcal 30 min

Good Session! but very late

[JohnboyF]

Wednesday November 8th 2006 5:10 am

Cardio : Stairmaster 45 min


Off-day

[JohnboyF]

Thursday November 8 2006...6:55 p.m. Week 1

Phase 1: Length 6 weeks

Stupid gym made me weight 15 minutes because my membership was expired i told them i have 30% off card at home i will pay tomorrow im in there 6 days a week frig.. So they had to call the owner (she is hot) and she let me go.. anyways


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 recumbant bike followed with stretching



Close Grip Bench.. Last week was poor form decreased the weight this week and nailed them with perfect form

set 1: 125 :12 reps
set 2: 135: 12 reps
set 3: 145: 8 reps
set 4 : 150: 7 reps
set 5 drop: 160: 5 reps, 135 : 7 reps

Flat DB Press

Set 1: 65lb:12 reps
Set 2: 70:8reps
Set 3: 75: 8 reps
Set 4 drop: 85: 8 reps (light weight), 60 :4 reps, 50 :4 reps, 40 :5 reps



Incline Flies

Set 1:35 :12 reps
Set 2:40: 10 reps
Set 3: 45: 8 reps
Set 4 drop: 55: 4 reps , 35:6 reps , 25 : 5 reps


Romanian Deads


Set 1: 170lb: 15 reps
Set 2: 175: 13 reps
Set 3: 190: 10 reps
Set 4 drop: 215 : 4 reps, 205: 5 reps , 185: 6 reps, 135: 4 reps

Leg Press


Set 1: 630: 15 reps
Set 2: 680: 12 reps
Set 3: 705 : 10reps
Set 4 drop: 740 :5 reps , 680:5 reps, 630 : 10 reps



Standing Calf Raises

Set 1: 500: 15 reps
Set 2 540: 12 reps
Set 3: 560 :10 reps
Set 4 drop: 600: 4 reps , 520 : 4 reps, 460: 6 reps , 440: 7 reps



Cardio PWO [/U] Elipitcal 30 min


Session was intense chest pumps were nasty!

[JohnboyF]

Friday November 10th 2006...6:15 p.m. Week 2

Phase 1: Length 6 weeks

Back: 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 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: 12 reps
set 2: 10 reps
set 3: 7 reps
set 4:7 reps
Set 5: 6 reps

Seated Cable Rows

Set 1: 150:12 reps
Set 2 : 170 :10 reps
Set 3 : 180 : 8 reps

Set 4 ( drop set) : 210 =4 reps, 165 :4 reps, 150 : 6 reps

Seated Miltary pres (last week was bad this week decreased weight and excellent form)

Set 1: 105lb:12 reps
Set 2: 110:12reps
Set 3: 120: 10 reps
Set 4 (drop set) : 140: 5 reps , 110 : 4 reps, 105 :4 reps


Upright Rows

Set 1:75 :12 reps
Set 2:85: 10 reps
Set 3: 95: 7 reps
Set 4 drop set :105 : 4 reps, 85 : 4 reps 75: 4 reps, 65 :4 reps



Seated Alt DB curls 10-12 reps each arm

Set 1: 20lb: 12 reps
Set 2: 25: 10 reps
Set 3: 30: 10 reps
Set 4 (drop set): 40 : 4 reps , 25: 4 reps , 20: 4 reps, 15: 4 reps

* arms were sore after back and shoulders nasty pump at the end of the session


Cardio PWO Stair Master 30 min

[JohnboyF]

Saturday November 11th 2006

Cardio : Stationary Bike 45 min

[JohnboyF]

Sunday November 12th 2006 End of week 2

REST... ( much needed)

[JohnboyF]

Monday November 13th ...6:50 p.m. Week 3

Phase 1: Length 6 weeks

Legs; Chest; Triceps

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
SIde note.. I met a female bodybuilder in the gym. So that was cool .. But otherwise thas it...


Squats
Warm up 135 : 20 reps

set 1: 250 :14 reps
set 2: 275: 10 reps
set 3: 295: 10 reps (heavy)
set 4 Drop set: 310: 5 reps, 275:4, 245:8

Lying Leg Curl
Set 1: 90: 15 reps
Set 2:105: 12 reps
Set 3: 105: 10 reps
Set 4 drop: 115 : 5 reps, 90: 4 reps , 60:9 reps



SeatedCalf raises

Set 1:100 lb :15 reps
Set 2:120: 12 reps
Set 3: 130: 10 reps
Set 4 drop set: 150: 6 reps ,130: 4 reps, 120: 4 reps , 100 :5 reps

Incline Dumbell Press

Set 1: 70lb: 12 reps
Set 2: 75: 10 reps easy
Set 3: 80: 6 reps lightly assited last two
Set 4 drop: 90 : 4 reps 65 : 4 reps, 50: 4 reps, 35:4 reps ( 90 was easy)

Flat Flies

Set 1: 30lb: 12 reps
Set 2: 40: 10 reps
Set 3: 50 : 8 reps
Set 4 Drop set: 55 :4 reps, 40 :6 reps, 35 : 6 reps

Tricep Press down

Set 1 : 135lb : 15 reps
Set 2: 140 : 10 reps
Set 3: 150 :10 reps
Set 4 drop: 165 : 6 reps , 135: 4 reps , 105 :5 reps

Decreased weight to focus on form.. ( much better)

Cardio PWO [/U] Stair Master 30 min


End Notes: I kept throwing up in my mouth small amounts after squats... I loved it. I was breathing sooo heavy after squats wow..

DIRTY

[JohnboyF]

Tuesday Novmeber 14th 2006...6:15 p.m. Week 3

Phase 1: 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 : 5min 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: 65 :12 reps
set 2: 70: 10 reps
set 3: 75: 7 reps
set 4 drop: 85: 4 reps (unassited min), 60: 4 reps (assisted min ) 50 :4 reps

Up-Right Rows

Set 1: 75lb:12 reps
Set 2: 85:10reps
Set 3: 95: 7 reps
Set 4 Drop: 105: 4 reps (heavy), 95 : 4 reps, 85 : 6 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 9 reps
Set 3: Body weight: 8 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 6 reps


Bent Over Barbell Rows

Set 1: 1405b: 12 reps
Set 2: 155: 10 reps
Set 3: 175: 8 reps
Set 4 drop: 190 : 4 reps, 175: 4 reps, 155: 6 reps

Amazing lat pump

1 Arm Preacher Curls

Decreased the weight to really squeeze the buggers
Set 1: 20lb: 12 reps (Easy but 25 gets heavy)
Set 2: 25: 10 reps
Set 3: 30 : 8 reps
Set 4 drop: 35 :4 reps ,25 :4 reps 20: 4 reps

Cardio PWO [/U] Elipitcal 30 min

Good Session! Amazing pumps but disappared after cardio... damn it!

[JohnboyF]

Wednesday November 15th 2006

5am

Cardio : Stair master : 45 min

Notes: I'm TIRED as hell. Not SORE where i can move but annoying sore kinda hard to describe.. lats are sore and bugging me ... very fatigued..

DAmn you!

[JohnboyF]

Thursday November 23rd 2006...6:35 p.m. Week 4

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 recumbant bike followed with stretching



Close Grip Bench..
set 1: 140 :13 reps
set 2: 150: 7 reps ( to fast of a jump)
set 3: 150: 8 reps
set 4 : 155: 8 reps
set 5 drop: 170: 5 reps, 155 : 3 reps, 135: 4 reps


Tri's were exhasuted after this... chest suffered

Flat DB Press

Set 1: 70lb:11 reps
Set 2: 75:9 reps
Set 3: 80: 7 reps
Set 4 drop: 90: 4 reps (Nark im coming for u), 60 :6 reps, 50 :4 reps,

Incline Flies

Set 1:40 :12 reps
Set 2:45: 10reps
Set 3: 50: 6 reps
Set 4 drop: 55: 4 reps , 45:4 reps , 35 : 6 reps


Romanian Deads


Set 1: 2055lb: 14 reps
Set 2: 2155: 12 reps
Set 3: 225: 11 reps
Set 4 230 : 10 reps


Leg Press


Set 1: 675: 12 reps
Set 2: 700: 12 reps
Set 3: 720 : 10reps
Set 4 drop: 770 :5 reps , 675:7 reps, 630 : 7 reps



Standing Calf Raises

Set 1: 520: 14 reps
Set 2 540: 11 reps
Set 3: 560 :10 reps
Set 4 drop: 580: 5 reps , 520 : 4 reps, 500: 4 reps , 460: 4 reps



Cardio PWO [/U] Elipitcal 30 min


hmmm thoughts on today session... i dunno cardio is gettin tougher i think cuz im getting fatter lol...

[JohnboyF]

Friday November 17th 2006...6:45 p.m. Week 3

Phase 1: Length 6 weeks

Back: 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 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: 14 reps
set 2: 8 reps
set 3: 8 reps
set 4:7 reps
Set 5: 6 reps

Seated Cable Rows

Set 1: 165:12 reps
Set 2 : 175 :10 reps
Set 3 : 185 : 8 reps

Set 4 ( drop set) : 210 =5 reps, 180 :4 reps, 150 : 5 reps

Seated Miltary pres

Set 1: 115lb:12 reps
Set 2: 125:10 reps
Set 3: 135: 10 reps
Set 4 (drop set) : 145: 4 reps , 125 : 6 reps, 115 :4 reps


Upright Rows

Set 1:75 :12 reps
Set 2:85: 10 reps
Set 3: 95: 9 reps
Set 4 drop set :105 : 4 reps, 85 : 4 reps 75: 4 reps, 65 :4 reps



Seated Alt DB curls 10-12 reps each arm

Set 1: 20lb: 12 reps
Set 2: 25: 10 reps
Set 3: 30: 10 reps
Set 4 (drop set): 40 : 4 reps , 30: 4 reps , 20: 5 reps


Cardio PWO Stair Master 30 min

[JohnboyF]

Saturday November 18th 2006 Week 3 8:00 am


Cardio: 45 min: Stationary bike

Today my family is throwing "let's me the the in laws" kinda party" so Rice and Tuna for me please..

Oh thanks ^^ big b

[JohnboyF]

Sunday November 19th 2006 End of Week 3

Rest...

Notes : adding a solid 2lb a week failry lean i hope..

[JohnboyF]

Monday November 6th ...6:45 p.m. Week 4

Phase 1: Length 6 weeks

Legs; Chest; Triceps

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


Squats
Warm up 135 : 20 reps

set 1: 275 :12 reps (heavy)
set 2: 280: 11 reps
set 3: 295: 10 reps (heavy)
set 4 Drop set: 315: 4 reps, 275:4, 225:9

Lying Leg Curl
Set 1: 95: 15 reps
Set 2:100: 12 reps
Set 3: 105: 11 reps
Set 4 drop: 115 : 5 reps, 85: 5 reps , 70:5 reps , 55:5 reps



SeatedCalf raises

Set 1:100 lb :15 reps
Set 2:110: 12 reps
Set 3: 115: 11 reps
Set 4 drop set: 145: 4 reps ,135: 4 reps, 115: 4 reps , 100 :6 reps

Incline Dumbell Press

Set 1: 75lb: 12 reps
Set 2: 80: 8 reps easy
Set 3: 85: 6 reps
Set 4 drop: 95 : 4 reps. 60 : 4 reps, 50: 4 reps, 40:4 reps (95 was heavy)

Flat Flies

Set 1: 35lb: 12 reps
Set 2: 40: 12 reps
Set 3: 50 : 8 reps
Set 4 Drop set: 55 :4 reps, 40 :6 reps, 30 : 5 reps

Tricep Press down

Set 1 : 125lb : 15 reps
Set 2: 130 : 12 reps
Set 3: 135 :10 reps
Set 4 drop: 150 : 5 reps , 135: 5 reps , 120 :5 reps

Decreased weight to focus on form.. held it nice and tight at the bottom

Cardio PWO [/U] Stair Master 30 min


End Notes: Threw up a small amount during my leg curls...


Awesome

[soccer#3]

everything looks good man.. but ur workout days are a lil too long for me. i couldnt do 3 muscle groups in one day.

[JohnboyF]

Tuesday Novmeber 21st 2006...6:50 p.m. Week 4

Phase 1: 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 : 5min Treadmill

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 :12 reps
set 2: 75: 8 reps
set 3: 80: 8 reps
set 4 drop: 85: 4 reps , 55: 4 reps 40 :4 reps. 25: 4 reps

Up-Right Rows

Set 1: 75lb:12 reps
Set 2: 85:10reps
Set 3: 95: 8 reps
Set 4 Drop: 110: 6 reps , 85 : 7 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 8 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 8 reps * see notes


Bent Over Barbell Rows

Set 1: 155: 10 reps
Set 2: 165: 10 reps
Set 3: 175: 8 reps
Set 4 drop: 185 : 4 reps, 165: 4 reps, 155: 5 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps Set 2: 25: 10 reps
Set 2: 30 : 10 reps
Set 3: 35: 8 reps ( heavy)
Set 4 drop: 40 :4 reps ,30 :4 reps 25: 5reps

Cardio PWO [/U] Elipitcal 30 min

NOtes * I live up the street from the gym, so during my rest after the 4th set of pull-ups my brother came to get the house keys from because he forgot them.. here is the convo

Asim : OMG i want to take a pic
Faiz: What the hell?
Asim: you arms your chest....
Faiz * smiles
Asim: u got veins everywhere FREAK



Good Session! !

[JohnboyF]

Wednesday November 22nd 2006 Week4

Cardio: 5am Stairmaster 45 min

Notes: Last night was tough i kept dreadding cardio this morning i dont know why. I woke up twice to pee and looked at my alarm clock to see how much time i had left...anyways i got it done it was long and boring.. I took and old Comic book "Calvin and Hobbes" thats the funniest ever very sarcastic humor. but anyways... it was hard and im sleepy!

[JohnboyF]

Thursday November 23rd 2006...6:35 p.m. Week 4

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 recumbant bike followed with stretching



Close Grip Bench..
set 1: 140 :13 reps
set 2: 150: 7 reps ( to fast of a jump)
set 3: 150: 8 reps
set 4 : 155: 8 reps
set 5 drop: 170: 5 reps, 155 : 3 reps, 135: 4 reps


Tri's were exhasuted after this... chest suffered

Flat DB Press

Set 1: 70lb:11 reps
Set 2: 75:9 reps
Set 3: 80: 7 reps
Set 4 drop: 90: 4 reps (Nark im coming for u), 60 :6 reps, 50 :4 reps,

Incline Flies

Set 1:40 :12 reps
Set 2:45: 10reps
Set 3: 50: 6 reps
Set 4 drop: 55: 4 reps , 45:4 reps , 35 : 6 reps


Romanian Deads


Set 1: 2055lb: 14 reps
Set 2: 2155: 12 reps
Set 3: 225: 11 reps
Set 4 230 : 10 reps


Leg Press


Set 1: 675: 12 reps
Set 2: 700: 12 reps
Set 3: 720 : 10reps
Set 4 drop: 770 :5 reps , 675:7 reps, 630 : 7 reps



Standing Calf Raises

Set 1: 520: 14 reps
Set 2 540: 11 reps
Set 3: 560 :10 reps
Set 4 drop: 580: 5 reps , 520 : 4 reps, 500: 4 reps , 460: 4 reps



Cardio PWO [/U] Elipitcal 30 min


hmmm thoughts on today session... i dunno cardio is gettin tougher i think cuz im getting fatter lol. now i remeber my lower lumbars are KILLING ME from Romanian deads doing leg press was tough lower back was in pain i am thinking to encorporate a belt.. :dunno:..

[JohnboyF]

Friday November 24th 2006...6:15 p.m. Week 4

Phase 1: Length 6 weeks

Back: 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 Stationart Bike 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: 14 reps
set 2: 9 reps
set 3: 7 reps
set 4:7 reps
Set 5: 7 reps

Seated Cable Rows

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

Set 4 ( drop set) : 215 =4 reps, 185 :4 reps, 155 : 6 reps

Seated Miltary pres

Set 1: 120lb:12 reps
Set 2: 125:12 reps
Set 3: 135: 10 reps
Set 4 (drop set) : 145: 6 reps , 115 : 5 reps, 105 :4 reps


Upright Rows

Set 1:75 :12 reps
Set 2:85: 11 reps
Set 3: 95: 9 reps
Set 4 drop set :105 : 5 reps, 95 : 4 reps 75: 4 reps



Seated Alt DB curls 10-12 reps each arm

Set 1: 20lb: 10 reps
Set 2: 25: 10 reps
Set 3: 30: 10 reps
Set 4 (drop set): 40 : 4 reps , 25: 4 reps , 20: 5 reps


First set was a killer i could barely get 10. arms were pumped like mad... the bis and front delts were going nuts


Cardio PWO Stair Master 30 min

I think i need a belt possibly lower lumbars are hurting badly

[JohnboyF]

Saturday November 25th 2006 Week 4

Cardio 7AM : Stationary Bike : 45 min


Long day at work today 11- 12pm god damn im tired..

[JohnboyF]

Sunday November 26th End of Week 4


Rest

[JohnboyF]

Monday November 27th ...6:35 p.m. Week 5

Phase 1: Length 6 weeks

Legs; Chest; Triceps

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


Squats
Warm up 135 : 20 reps

set 1: 280 :13 reps
set 2: 285: 11 reps
set 3: 295: 11 reps
set 4 Drop set: 320: 6 reps, 275:5, 225:8 Light Weight

Lying Leg Curl
Set 1: 95: 13 reps
Set 2:100: 11 reps
Set 3: 105: 10 reps
Set 4 drop: 115 : 4 reps, 85: 4 reps , 70:4 reps , 55:7 reps

hams were fried

SeatedCalf raises

Set 1:100 lb :14 reps
Set 2:110: 12 reps
Set 3: 115: 10 reps
Set 4 drop set: 130: 5 reps ,120: 4 reps, 110: 5 reps , 100 :4 reps

Incline Dumbell Press

Set 1: 80lb: 11reps easy
Set 2: 85: 6 reps
Set 3: 85: 7 reps
Set 4 drop: 95 : 4 reps. 60 : 4 reps, 50: 7 reps

Flat Flies

Set 1: 35lb: 12 reps
Set 2: 40: 12 reps
Set 3: 50 : 6 reps
Set 4 Drop set: 55 :4 reps, 40 :6 reps, 30 : 6 reps

Tricep Press down

Set 1 : 130lb : 15 reps
Set 2: 135 : 12 reps
Set 3: 140 :10 reps
Set 4 drop: 155 : 5 reps , 125: 5 reps , 110 :5 reps

Decreased weight to focus on form.. held it nice and tight at the bottom

Cardio PWO [/U] Stair Master 30 min


End Notes: Threw up again after squats mmm recycled protein shake mmm... taste good the second time up and down lol... ALso its actuallyt 16 degree nice and warm my shirt went from grey to black .. I had puddle in the squat rack


Awesome

[JohnboyF]

Tuesday Novmeber 21st 2006...6:50 p.m. Week 5

Phase 1: 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 : 5min Treadmill

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 :12 reps
set 2: 75: 8 reps
set 3: 80: 8 reps
set 4 drop: 85: 4 reps , 55: 4 reps 40 :4 reps. 25: 4 reps

Up-Right Rows

Set 1: 75lb:12 reps
Set 2: 85:10reps
Set 3: 95: 8 reps
Set 4 Drop: 110: 6 reps , 85 : 7 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 8 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 8 reps * see notes


Bent Over Barbell Rows

Set 1: 155: 10 reps
Set 2: 165: 10 reps
Set 3: 175: 8 reps
Set 4 drop: 185 : 4 reps, 165: 4 reps, 155: 5 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps Set 2: 25: 10 reps
Set 2: 30 : 10 reps
Set 3: 35: 8 reps ( heavy)
Set 4 drop: 40 :4 reps ,30 :4 reps 25: 5reps

Cardio PWO [/U] Elipitcal 30 min


NOtes * I live up the street from the gym, so during my rest after the 4th set of pull-ups my brother came to get the house keys from because he forgot them.. here is the convo

Asim : OMG i want to take a pic
Faiz: What the hell?
Asim: you arms your chest....
Faiz * smiles
Asim: u got veins everywhere FREAK


Good Session! !

[JohnboyF]

Wednesday November 29th 2006 Week 5

5:00 AM

Cardio: Stair- Master : 45 min

[JohnboyF]

Thursday November 30th 2006...6:30 p.m. Week 5

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 recumbant bike followed with stretching



Close Grip Bench..
set 1: 140 :13 reps
set 2: 145: 11 reps
set 3: 150: 9 reps
set 4 : 155: 6 reps
set 5 drop: 175: 5 reps, 155 : 4 reps, 145: 4 reps



Flat DB Press

Set 1: 80lb:10 reps
Set 2: 85:8 reps
Set 3: 90: 7 reps
Set 4 drop: 100: 4 reps (Nark im coming for u), 65 :4 reps, 50 :6 reps,

Incline Flies

Set 1:35 :12 reps
Set 2:40: 12reps
Set 3: 50: 8 reps
Set 4 drop: 55: 4 reps , 35:6 reps , 25 : 6 reps


Romanian Deads


Set 1: 215lb: 15 reps
Set 2: 225: 12 reps
Set 3: 230: 11 reps
Set 4 235 : 8 reps

*Pain in lower lumbars killed my goal of 10 the pain was terrible i had a belt too..


Leg Press


Set 1: 675: 12 reps
Set 2: 700: 12 reps
Set 3: 720 : 10reps
Set 4 drop: 745 :7 reps , 675:7 reps, 630 : 6 reps



Standing Calf Raises

Set 1: 500: 14 reps
Set 2 540: 12 reps
Set 3: 560 :10 reps
Set 4 drop: 600: 5 reps , 540 : 5 reps, 500: 4 reps , 480: 3 reps



Cardio PWO [/U] Stairmaster30 min

[JohnboyF]

Friday December 1 2006...2:30p.m. Week 4

Phase 1: Length 6 weeks

Back: Shoulders; Back : Biceps

GOt to leave work early... yay got time to relax before i work on the weekend..

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

General Warm up : 5 min Recumbant Bike 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: 14 reps
set 2: 10 reps
set 3: 8 reps
set 4:8 reps
Set 5: 7 reps

Seated Cable Rows

Set 1: 165:12 reps
Set 2 : 180 :11 reps
Set 3 : 195 : 10 reps

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

Seated Miltary pres

Set 1: 125lb:12 reps
Set 2: 135:12 reps
Set 3: 145: 8 reps
Set 4 (drop set) : 155: 5 reps , 135 : 5 reps, 125 :5 reps


Upright Rows

Set 1:75 :12 reps
Set 2:85: 12 reps
Set 3: 95: 8 reps
Set 4 drop set :115 : 4 reps, 85 : 5 reps 75: 4 reps



Seated Alt DB curls 10-12 reps each arm

Set 1: 25lb: 10 reps
Set 2: 30: 8 reps
Set 3: 30: 8 reps
Set 4 (drop set): 40 : 4 reps , 30: 4 reps , 25: 54 reps



Cardio PWO Elpitcal 30 min

[JohnboyF]

Saturday December 2nd 2006 Week 5

7AM

Cardio: 45 Min: Stationary Bike

off to work..

[JohnboyF]

Sunday December 3rd 2006 End of week 5

Rest

[JohnboyF]

Monday December 4th...6:35 p.m. Week 6

Phase 1: Length 6 weeks

Legs; Chest; Triceps

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


Squats
Warm up 135 : 20 reps

set 1: 285 :14 reps
set 2: 295: 11 reps
set 3: 300: 12 reps
set 4 Drop set: 325: 6 reps, 275:6, 225:10 Light Weight

Lying Leg Curl
Set 1: 90: 13 reps
Set 2:95: 11 reps
Set 3: 100: 13 reps
Set 4 drop: 115 : 4 reps, 100: 6 reps , 70:10 reps


SeatedCalf raises

Set 1:100 lb :15 reps
Set 2:110: 12 reps
Set 3: 120: 10 reps
Set 4 drop set: 135: 5 reps ,125: 5 reps, 120:5 reps, 115: 4 reps

Incline Dumbell Press

Set 1: 75lb: 12reps easy
Set 2: 80: 8 reps
Set 3: 85: 8 reps
Set 4 drop: 95 : 4 reps. 60 : 4 reps, 50: 3 reps, 40: 4 reps

Flat Flies

Set 1: 35lb: 12 reps
Set 2: 40: 12 reps
Set 3: 50 : 8 reps
Set 4 Drop set: 55 :4 reps, 40 :6 reps, 35 : 5 reps

Tricep Press down

Set 1 : 130lb : 15 reps
Set 2: 135 : 12 reps
Set 3: 140 :11 reps
Set 4 drop: 155 : 6 reps , 125: 6 reps , 110 :6 reps



Cardio PWO [/U] Stair Master 30 min


End Notes: Threw up again! once during squats, once in my rest in hamstring curls, once acutally during my set on the seat and once during calves.. they were small but nasty


Awesome

[JohnboyF]

Tuesday December 5th 2006...6:30 p.m. Week 6

Phase 1: 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 : 5min Recumbant 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 :12 reps
set 2: 75: 8 reps
set 3: 75: 8 reps
set 4 drop: 85: 4 reps , 55: 4 reps 40 :4 reps.

Up-Right Rows

Set 1: 75lb:13 reps
Set 2: 85:9reps
Set 3: 95: 7 reps * failure
Set 4 Drop: 115: 4 reps , 85 : 6 reps , 75: 4 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 8 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 8 reps

Bent Over Barbell Rows

Set 1: 165: 10 reps
Set 2: 170: 8 reps
Set 3: 180: 8 reps
Set 4 drop: 185 : 5 reps, 165: 4 reps, 155: 5 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps
Set 2: 25: 10 reps
Set 3: 30 : 8 reps
Set 4 drop: 35 :4 reps ,25 :5 reps 20: 6 reps

Cardio PWO [/U] Stairmaster 30 min


Good Session! !

[JohnboyF]

Wednesday December 6th 2006 week 6

5:15 AM

Caridio: Stairmaster:45 Min