ich bin ein berliner

thats cool man take it easy on it. i wanted to quit when i thought about working out this morning but i did it anyways. i didnt feel like quitting when im so close to six weeks. i worked out really hard today and i feel really good right now. just all of the crap with the semester ending soon is getting to me. i needed the workout. im glad i stuck with it. day 3 4/17 side lunge: 8 @ 40 8 @ 60 box squat: 8 @ 60 x 2 incline bench paired with alt db fly incline: 8 @ 26 10 @ 26 fly: 8 and 10 @ 16 circuit: bench: 10 x 50 x 2 db front raise: 10 @ 10 x2 db row: 10 @ 60 x 2 db side raise: 10 @ 10 x 2 about 12 minutes of abs, glad im doing them after my workout gotta shower and head off to school for the day

'maintenance' workout curls alt close handed bench curls: 12 @ 20 lbs x 3 close handed bench: 12 @ 46 x 3 abs

day 2 4/14 upright row paired with incline lunge row: 10 @ 40 lbs x 2 incline lunge: 10 @ 40 lbs x 2 backwards lunge: n/a circuit: db shoulder press 10 @ 26 lbs x 2 negative pullups 10 x 2 db bow and arrow: 10 @ 30 lbs x 2 push ups: 10 x 2 exaust set: tri pulldowns: 14 @ 28 8 @ 44 8 @ 44 curls: 8 @ 26 lbs x 2 abs: going to start doing them every day

when i first started driving, gas was 1.09. It was cool that I could spend 20 bucks to fill up my tank, didn't have to worry about factoring in money for traveling or cruisin around. 2.83 in the buffalo suburbs 2.99 in the city of buffalo

******************************************************************************** ************* Reached One Month of continuous workouts, will meet my personal best in 2 weeks. ******************************************************************************** ************* day 1: 4/11 leg extensions: 10 @ 36 10 @ 54 8 @ 75 flat bench paired with pitcher squats bench: 10 @ 50 lbs 8 @ 50 lbs squat: 10 @ 20 lbs 8 @ 20 lbs plate lunge: short on time, skipped circuit: db incline: 10 @ 26 lbs x 2 bent over row: 10 @ 36 x 2 plate raise: 10 @ 25 x 2 inverted row: 10 @ 10 lbs x 2 im slacking on abs, again short on time. i'm going to try to do them every day. my chest is becoming more defined, very happy with that. I think when i start dumb bell benching around 65-70 lbs, that I will have decent pec tone. (I've never dreamed of free weight benching 140 lbs total, most I've done before this workout was 70 total. As of now, my record is 100.) As of right now I have maxed out my dumb bells for benching. It is impossible for me to put more than 50 lbs on my hand bars without making a mis-balanced pairing. I am talking to my brother about considering buying a 100 dollar weight set with a 45 lb bench bar, 250 lbs in weights and two individual hand bars. This will be a crucial stepping point for my progression. Depending how long this will take to purchase, I might have to increase reps from 10 to 12-15 or add one or two workouts to my circuit to tire me out. Putting down 50 bucks for weights will be the same as a full membership to a local gym with lots of equipment for 3 months, so in order for me to make it worth it, I will have to work out at least three months after the purchase to reap benifits. Zest, glad your back into it. If you want to eat your candy, do it at lunch time. It'll give you the rest of the day to burn it off. I'm lucky, I don't like sweets. I just need to watch myself when I drink alot and want to pig out at the end of the night.

day 3 4/9 side lunge: 8 @ 40 lbs x 2 box squat: 10 @ 60 lbs x 2 incline bench paird with alt db fly bench: 8 @ 20 12 @ 20 db fly: 8 @ 10 12 @ 10 circuit: db bench: 10 @ 40 lbs x 2 db front raise: 10 @ 10 lbs x 2 db row: 10 @ 50 x 2 db side raise: 10 @ 6 lbs x 2 zester you better post up tomarrow or i'm going to put my foot up your donkey

day 2: 4/6 upright rows paired with incline lunge rows: 12 @ 30 lbs x 2 incline lunge: 12 @ 40 lbs x 2 backwards lunge: 8 @ 40lbs x 2 circuit: db shoulder press: 10 @ 20 x 2 negative pullups: 10 x 2 db bow and arrow: 10 @ 20 10 @ 26 push ups: 10 x 2 ----- tri extensions: 14 @ 28 x 3

day 1: 4/5 leg extensions: 12 @ 36 12 @ 36 10 @ 54 < 12 lb difference flat bench paired w/ pitcher squat bench: 10 @ 40 lbs x 2 < 10 lb difference, 25% increase pitcher: 10 @ 20 lbs x 2 < 10 lb difference, 50% increase plate lunge: N/A Circuit Db incline: 10 @ 20 lbs x 2 < 4 lb increase, 25% Rows: 10 @ 40 x 2 < 10 lb increase, 25% plate raise: 10 @ 25 x 2 inverted row: 10 @ 5 x 2 < 5 lb added to set, 50% increase my free weights suuuuuck. i either gotta invest in more plates or just better dumb bells. if im going to start db benching over 40 lbs, its gonna get ugly with the weight distribution on the hand bars. ive never free weight benched more than 40 lbs before so it hasn't been a problem. sorta a good problem to have tho =)

day 3 4/3 side lunge: 8 @ 25 x 2 (raise to 30) box squat: 10 @ 40 x 2 (raise to 50) inc bench: 10 @ 20, 12 @ 20 paired with alt db fly: 10 @ 10, 12 @ 10 (raise to 16) circuit db bench: 10 @ 30 x 2 db front raise: 10 @ 10 x 2 db row: 10 @ 36 x 2 db side raise: 10 @ 6, 10 @ 10 yea this workout is more cardio demanding. works well though, gets my heart pumping and makes me more intense.

I went to GNC yesterday and asked one of the guys about creatine. He said I should cycle if I was doing heavy lifiting. There is some strenth loss and loss of water weight after you stop taking it but its not a huge difference, just small. I might look into that H+ blocker, now that I read that last sentence, it makes sense. People find that taking creatine over an extended period of time, they see a drop off in muscle growth and strenth. The only question about it that I have now is if you lose a substancial amount of growth and strenth if you stop using this product. Duma, how long have you been using the H+ blocker? Have you used it for awhile then stopped? If so did you see any negative results from not taking this product anymore? I purchased a mutlivitiman from GNC that was 20 bucks a bottle for a month's supply. I compared it to 'One a Day Men's' and found out that the only difference between what I got and the other multi-vitiman is theres more vitmans and minerals. I figure if i want more, I can take more of a cheaper pill rather than buying more expensive ones.

4/1 Swim Lift Day 2 upright row: 12 @ 20 lbs 10 @ 20 lbs incline lunge: 12 @ 25 lbs 10 @ 25 lbs backwards lunge: n/a circuit db shoulder press 10 @ 20 lbs x 2 negative pull ups 10 @ 0 lbs x 2 db bow and arrow: 10 @ 20 lbs x 2 push ups: 10 @ 0 x 2 tri extensions: 14 @ 28 lbs x 2 butterfly: 8 @ 33 x 2 different workout = shocking the body

that H+ blocker stuff looks pretty good. really expensive. they might want to touch up on thier english: "The best news yet: studies show that, unlike other supplements (like creatine for instance), as long as you keep using the H+Blocker, you will continue to make gains. Now that, my friend, is worth the investment alone." they just said that 'if u stop using this product, you will stop seeing results, unlike creatine'...

3/31 modified workout moving my sister into her new apartment lenth of workout: 6 hours

hey guys, I was looking over the Muscle and Fitness section and all of the pinned subjects have not been active for at least a year (if not two). I was hoping someone could un-pin the inactive threads and pin Zester and my thread. Thank you Zester if you read this, bump this thread after you post so the mods can see this and do some changin. Peace

Ah, very excited to say the least. Going through day 1 was easier than I thought it would be for my upper body. My legs, different story. All i've had today so far is a slap-in-the-face cup of coffee. First part of my workout I had to stop because of cramping (dehydration). My circuit went better than expected. As of right now, I am quitting smoking weed. My buddies I hang out with do it all the time and its hard for me to 'do it every once in awhile'. Quitting is actually easier than doing it sparingly, I don't have to decide whether I can do it or not. I just don't do it. With my money I save, I am going to start a neoprene free weight dumbell set. I'm going to eat a very high protien dinner and head over to Dicks to see if I can pick up a set of 10 pounders. Here is my new workout. ************************************************************ Niagara University Swimming 2005 Fall workout Estimated time for full run: 40 mins Day 1 Squats [revision: leg extensions]: 1 set 12 reps 1 set 12 reps 1 set 10 reps Flat bench paired with Pitcher Squats (interchange exercises, do one, then the other) flat bench:1 set 12 reps pitcher squat: 1 set 12 reps flat bench: 1 set 8 reps pitcher squat: 1 set 8 reps Plate Lunge: 2 sets 10 reps Circuit x 2 (go through the list once, 2 min rest then another round) DB Incline Bench: 10 reps Bentover Row: 10 reps Plate Raise: 10 reps Inverted Row: 10 reps Manual Resistant shoulder press: 10 reps 2 min rest append: curls Day 2 Sumo Deadlift: 3 sets of 12 reps Upright row paired with Incline lunge: Upright row: 12 reps Incline Lunge: 12 reps Upright row: 8 reps Incline row: 8 reps Backwards Lunge: 2 sets of 8 reps Circuit: DB Shoulder Press Negative Pullups DB Bow and Arrow Push ups Manual Reistant Towel Rows 2 min rest append: tri pulldowns Day 3: Side Lunge: 2 sets of 8 reps Box Squat: 2 sets of 10 reps Incline Bench paired with Alt DB Fly: Incline Bench: 12 reps Alt DB Fly: 12 reps Inc Bench: 10 reps Alt DB Fly: 10 reps Circuit DB Bench DB Front Raise DB Row DB Side raise 2 min rest ****************************************************************************** Day 1 3/30/07 Day 1 Squats [revision: leg extensions]: 12 @ 36 x 2 10 @ 36 x 1 Flat bench paired with Pitcher Squats (interchange exercises, do one, then the other) went easy on the bench, my right arm is still slightly sore from frisbee bench: 12 @ 30 pitcher: 12 @ 20 (10 lbs each hand) bench: 8 @ 30 pitcher: n/a cramping revision: bench @ 35, increase second round if necessary. My bench is dumbell so I can't bench as much as I'd like to. I'll slowly increase my weight so its hard but it wont destroy the crap out of my shoulders. Circuit (each exercise is denoted as 2 sets although I did one of each, then repeated the set db incline: 10 @ 20 lbs x 2 bent over row: 10 @ 30 x 2 plate raise: 10 @ 25 x 2 inverted row: 10 @ 0 10 @ 5 lbs MR shoulder press: since i can't do these without another person, i'm going to suppliment with db milltary press, 10 lbs. Revisions: db incline: 25 bent over row: 35 plate raise: none inverted row: 5 lbs for each set abs I'll see tomarrow how my body feels. I think in 2 weeks, after 2 full rotations of this workout that I can consistantly do it about 5 days a week. Right now my failure rate will be no less than 3 workouts a week. Deuscheland Uber Alles.

ive been trying to get up earlier so i can eat some sort of breakfast/lunch. i keep forgetting about my shakes im gonna have one in a few minutes. my eating is erratic. on tues i didnt eat until 6 pm. im trying to eat on a consistant basis. only thing i try to monitor regularly is to eat alot of protien. smoking doesnt help because i get munchies late at night and i eat. for the most part, i don't gain substancial (fat) weight. at campus everyone that knows me, knows i play frisbee so i think i'll start playing ultimate as soon as possible to help with some cardio. on to a shake.

I need to suspend working out for a day or two, I played frisbee yesterday for an hour and a half and my right pec and lat absolutly kill. I don't want to work out until my soreness settles down. I don't want to injure myself. I could do lower weights but since frisbee, I'd be killing my one side and my other side wouldn't be beaten on as much. Since I'm taking a day or two for recovery, I will switch to my swim workout the next day I want to lift. I'll have to readjust my disqualifying factors: Failure if I do not work out more than 3 times a week. This workout was created to do every other day, so I'll probably be doing it 4 times some weeks and 3 times others. Hopefully since I'm not swimming that when I get used to the workout, I can do it habitually 4 or 5 times a week.

thats cool you adopted my rep @ weight x sets day 2 3/26 close handed bench: 12 @ 36 x 3 rows: 10 @ 36 x 3 (increase reps) reverse curls: 12 @ 20 x 3 added: tricep extensions (exaust set) 10 @ 44 lbs x 2 14 @ 44 lbs x 1 my body is able to take a greater beating now, after my day 3 of this week, i'm switching to my swim workout. can't wait my arms are really swollen, very happy Oh yea, just reading your programming, you never defined bathroomTrips in your scope. idiot

besides throwing the hotdog down the hallway, the leg workout was probably the only really good thing that came of it. it was a good suppliment to my minor leg workout i did that day. it more or less exausted my quads, which is cool, except i hate stairs now. day 1 3/24 db bench: 10 @ 30 lbs x 3 curls: 12 @ 16 lbs x 3 butterfly (machine): 10 @ 70 10 @ 70 8 @ 70 standing flys: 8 @ 16 lbs x 3 my biceps are swelling quite nicely after my workout. my triceps are still lacking, I think I'm going too easy on them. I'm going to hammer the hades out of them. since my reverse curls for my 2nd day work out my forearms and biceps, i'll revise my 2nd day to focus on my triceps and my 3rd day to suppliment or tone my triceps more. unoffical goal to attain: i have a government issue brown t-shirt, the one you wear under BDUs. I wanna look ripped in the shirt, my chest looks alright in it but it needs some work, my arms, I want them to pull the shirt sleeve while my arms are at rest at my sides. ATM my arms only fill the sleeves when i flex, so i got more work to do.

i assume your saying that you have been climbing recently. the only rock climbing i know of around me in buffalo is just indoors. i've been twice, last year. my buddy wanted to show me what it consisted of and I thought that I'd catch on in a half hour or so. getting there, looking at the walls, looking at the problems and my buddy telling me that 'these people here are experienced' and they were still having alot of problems. the easiest problem my buddy showed me took me about a dozen times to solve over the course of 40 mins. by then, my forearms were shot. i spent the rest of the time we were there on the kiddy wall, with the big grips to tone myself. if your getting hardcore into rock climbing, thats cool. i think it would be fun if i went consistantly for about 2 weeks to turn my forearms into eggplants. I don't know much about climbing besides, you need shoes, chalk and follow the same colors. good luck, your a better man than I.

day 3 3/23 incline press: 12 @ 16 lbs x 3 right shoulder hurts leg extensions: 10 @ 54 lbs x 3 (shoulder press not done due to pain in right shoulder) sub: tricep extensions: 3 @ 28 lbs x 3 no abs, lazy noticing some small results, forearms are more toned, i have my vein following my bicep and my chest is getting slightly bigger changing my workout a little bit, over the course of next week i am going to add one exercise to each day. in a week or two i'm just going to change over to my swim workout, more robust and its not that long, only 40 mins.

day 2 3/22 close handed bench: 12 @ 30 lbs x 3 Rows: 12 x 36 lbs x 3 reverse curls: 12 @ 20 lbs x 3 abs

Only one of these are colored but i'm going to answer them all. flat bench: just your regular bench, seat parallel to the ground, standard 45lb bar with weights pitcher squat: figure 1 In a standing position, with one leg resting on a box or something behind you, bend your leg. Its a little hard to balance, you do not need to go down all the way, probably a foot or so. Figure 2: Er second figure doesn't have the weights. Use low weights for this workout, balance is difficult and a big strain on your gluts. I did this workout with about 15 lbs in each hand, next day I thought i dropped the soap in the shower at a prison. Plate lunge is where you hold a weight plate over your head, arms extended and then do a lunge forward. This weight can be hugged to your chest and a lunge done also, just whatever is more comfortable.

day 1 3/20 db bench: 13 @ 26 lbs x 3 curls: 8 @ 16 lbs 10 @ 16 lbs 10 @ 16 lbs standing flys: 14 @ 10 lbs x 3 no abs have class too soon next rotation: db bench: 11 @ 30 lbs x 3 curls: 11 @ 16 lbs x 3 standig flys: 10 @ 16 x 3