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RE: Walloper's(YBB) Journal - Nov. 11 2007 18:44:32
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Impreza
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Man you looked good even at 10 stone, how ca you look so much better if we are the same height and (were) the same weight lol.
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RE: Walloper's(YBB) Journal - Nov. 13 2007 23:36:30
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walloper
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arm workout yesterday, starting to include close grip chin ups, doing close grip bench press on smith machine with 105kg for reps
different leg workout than usual:
higher reps
quote:
Steve:
50 rep smith squats for my sins with a very wide foot stance and a similar position as a hack squat
tried this today, just 20 reps not 50. it really hit the quads hard.
Squats
3x20 @ 100kg
Smith Machine Wide Stance ATG Hack Squats
3x20 @ 75kg
Leg Ext
3x15 @ ?kg
Ham Curl
3x15 @ ?kg
Leg Press Machine Calf Raises
3x25 @ 100kg
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RE: Walloper's(YBB) Journal - Nov. 16 2007 0:06:07
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walloper
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Shoulders yesterday: nothing special, upped weight in 1 exercise
Chest today, doing last weeks 1rm with reps now, upping it to 120kg next week
Bench Press
1x10 @ 50kg , 1x8 @ 75kg , 1x5 @ 95kg , 1x4 @ 107kg , 2x3 @ 116kg
Weighted Wide Dips
3x12 @ Fixed Weight Vest (~15kg)
DB Flyes
2x10 @ 55lbs DBs
Incline Cable Flyes
1x8 @ 80lbs, 1x8 @ 70lbs
Incline Bench Press
3x10 @ 55kg
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RE: Walloper's(YBB) Journal - Nov. 17 2007 20:56:05
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walloper
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today failed 170kg attempt, bar slipped out of hands half way... (i never use straps) i am getting chalk
Deadlifts
4x50kg , 3x100kg , 2x130kg , 1x150kg , 1x160kg , 1x165kg , 1x165kg
DB Row
3x7 @ 85lbs
Lat Pulldown
3x10 @ 140lbs
Seated Cable Row
3x12 @ 155lbs
Shrugs (machine: weight hands(hammer grip) not on shoulders)
3x10 @ 250lbs
< Message edited by walloper -- Nov. 17 2007 20:57:18 >
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RE: Walloper's(YBB) Journal - Nov. 28 2007 23:48:36
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walloper
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Training good
Diet good
i'm doing much higher reps for legs than before
bench max is now 265lbs(120.2kg) 3x20x255lbs squats, deadlift something like 3x1x370lbs
grip no longer fails
I'm weighing 190lbs (not empty stomach), maybe 10 more lbs just for the big 200
not too fat, abs clearly visible
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RE: Walloper's(YBB) Journal - Dec. 15 2007 1:04:15
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walloper
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I'm so close to 400lbs deadlift... back tomorrow. think i can do it but think i'll wait till christmas to get the week of stiff back
today: shoulders
Seated Smith Machine Military Press
1x10 @ 100lbs , 1x6 @ 150lbs , 2x3/4 @ 180lbs
DB Hammer Shoulder Press
1x6 @ 55lbs DBs , 2x5 @ 60lbs DBs
Crucifix Holds
1x40s @ 20lbs DBs , 1x60s @ 10lbs DBs
DB Lat/Front Raises Superset
1x8/10 @ 25lbs DBs , 1x8/10 @ 20lbs DBs
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RE: Walloper's(YBB) Journal - Apr. 16 2008 0:51:42
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walloper
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been a long time
I'm going to continue with this journal in summer or whenever I get time
brief update:
still lifting much as before
I got some bad stomach infection where I lost 25 pound in feb/march and dropped to about 175
I'm at about 190 now and 6'0/1
my lifts are better at this weight than at 200:
(all raw, no straps/belt) dead=425 squat=395 bb military press = 175lbsx3 bench=2x130kg
also doing a lot of endurance/fitness/circuit training/strongman feats:
I dont know where I'm heading: pursuing strongman or MMA
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RE: Walloper's(YBB) Journal - Apr. 16 2008 18:36:42
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Tomazi8
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Alright mate not seen you post for a while, still moving heavy weights ? **** news on the stomach infection though.
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RE: Walloper's(YBB) Journal - May 4 2008 5:36:12
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walloper
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Thank you Tomazi8 and yea I am
I have to set myself a goal because the last few months have just been maintenance/minimal gains
So, over the next 2 months I'm going to bump my calories and the intensity of workouts
My diet will just be like this: a meal every 2-3 hours consisting of about 450-500 cals (40g protein, [depends]g carbs/fats)
New routine below.
Every week I'm going to post the weights lifted.
• Monday: Arms (5PM)
Weighted Chin Ups: 12, 10, max.
CG Bench: 3x8
DB Curls: 3x5
Tri Ext: 12, 10, 10.
Heavy ¾ Hammer Curls: 5, 5, 5.
Tri PD/CG PU: 2x 8,8.
• Tuesday: Chest (5PM)
Bench Press: 8, 6, 4, 2, 2.
Weighted Wide Dips: 12, 10, 8.
Incline DB Press: 8, 6, 6.
DB Flyes: 10
• Wednesday: off (5PM)
Stretching
Jumps
Cardio 20min Med Intensity
• Thursday: Legs (5PM)
Squats: 12, 10, 8, 6, 6.
SM ATG HS: 2x10
Leg Ext: 4x10-12
SLDL: 3x10
/Alternate with Ham Curls: 3x8.
Seated Calf Raises: 2x15, Max.
• Friday: (5PM)
Stretching
Jumps
Cardio 20min Med Intensity
• Saturday: Back (11AM)
Deadlifts: 10, 8, 5, 5, 3, 3. (3s alternate with 1RM)
DB Rows: 4x5.
Lat Pulldowns: 4x8.
• Sunday: Shoulders/Traps (11AM)
Push Press: 8, 6, 4, 3, 3.
/Alternate with Single DB Press: 6, 4, 4, 2, 1.
Plate Front Raise: 2x8-10
Plate Side Raise: 2x6-8
DB Shrugs: 12, 10, 10, 8.
Seated DB Press: 3-4 Drop Sets.
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RE: Walloper's(YBB) Journal - May 14 2008 22:43:56
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walloper
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changed my mind, cutting weight for summer 
dropped 3 pounds last week. now at 188lbs
quote:
• Monday: Arms (5PM)
Weighted Chin Ups: 12, 10, max. 12, 8, 6 @ BW+ ~20-25lb
CG Bench: 3x8 1x12,2x8 93KG
DB Curls: 3x5
Tri Ext: 12, 10, 10.
Heavy ¾ Hammer Curls: 5, 5, 5. 3x6 @ 60lbs
Tri PD/CG PU: 2x 8,8.
• Tuesday: Chest (5PM)
Bench Press: 12, 8, 6, 5, 3. 12x60kg, 8x93KG, 6x102kg, 5x111kg, 3x118kg (weird figures: pounds being converted to kg)
Weighted Wide Dips: 12, 10, 8. 12,10,10 @ BW+~25lbs
Incline DB Press: 8, 6, 6. 3x8 @ 30kg DBs
DB Flyes: 3x10 (left those out, chest done.)
• Wednesday: off (5PM)
Stretching
Jumps
Cardio 20min Med Intensity
• Thursday: Legs (5PM)
Squats: 12, 10, 8, 6, 6. (12x60kg, 10x102kg, 8x120kg, 6x125kg, 6x140kg) (dropping weight, going slower)
SM ATG HS: 2x10
Leg Ext: 4x10-12
SLDL: 3x10
/Alternate with Ham Curls: 3x8.
Seated Calf Raises: 2x15, Max.
• Friday: (5PM)
Stretching
Jumps
Cardio 20min Med Intensity
• Saturday: Back (11AM)
Deadlifts: 10, 8, 5, 3, 3. (3s alternate with 1RM) 10x60kg, 8x100kg, 5x150, 1x180, then almost did 1x185(fail)
DB Rows: 4x5. 3x7 @ 115lbs DBs
Wide Grip Lat Pulldowns: 4x8. 1x8 @ 170lbs, 160, 150, 140
• Sunday: Shoulders/Traps (11AM)
Push Press: 8, 6, 4, 3, 3.
/Alternate with Single DB Press: 6, 4, 4, 2, 1. 6x25kg, 4x30kg, 4x34kg, 2x36kg, 1x39kg, 1x39kg
Plate Front Raise: 2x8-10
Plate Side Raise: 2x6-8
DB Shrugs: 12, 10, 10, 8.
Seated DB Press: 3-4 Drop Sets.
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. changed my mind again about the cut. been shoveling down eggs to make up for it. 
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