Stallion's Fitness Journal
- Thread starter I-tallionStallion
- Start date
frenchbeauty
Don Juan
233 
Good job on the weight gain Stallion. Are you trying to gain right now or to cut back to 220-225 ?
Anyways its good to see you're back on track
Good job on the weight gain Stallion. Are you trying to gain right now or to cut back to 220-225 ?Anyways its good to see you're back on track
I-tallionStallion
Master Don Juan
Problem is Frenchie is that my clothes don't fit! Got a waist size around 40, but I'm big all around I just don't feel like dropping a couple hundred dollars on clothes again.
WED
WEDNESDAY
Leg Press 1x6 1x20
1x6 - 280
1x20 - 235lbs - Taking a bit of an easy but it was hard...legs are soooo not used to this haha
ES for 1 minute for quads
Barbell Curl 20rp - 11+7+6 = 24 reps w/55 lbs
Reverse Barbell curl - 1x15 - 45 lbs
ES for 1 minute for bis
Lying leg curl 15rp - 13+8+6= 23 reps w/55 lbs
ES for 1 minute for hamstrings
Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 45 lbs
---Obviously not going to be a PR day. Haven't worked out my legs since late november early december. I feel myself getting used to it. I'll be making PRs in no time :rockon:
WED
WEDNESDAY
Leg Press 1x6 1x20
1x6 - 280
1x20 - 235lbs - Taking a bit of an easy but it was hard...legs are soooo not used to this haha
ES for 1 minute for quads
Barbell Curl 20rp - 11+7+6 = 24 reps w/55 lbs
Reverse Barbell curl - 1x15 - 45 lbs
ES for 1 minute for bis
Lying leg curl 15rp - 13+8+6= 23 reps w/55 lbs
ES for 1 minute for hamstrings
Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 45 lbs
---Obviously not going to be a PR day. Haven't worked out my legs since late november early december. I feel myself getting used to it. I'll be making PRs in no time :rockon:
I-tallionStallion
Master Don Juan
FRIDAY
Decline Bench 15rp - 13+9+6 28 reps w/135lbs ---
ES for 1 minute for chest - 45lbs - ooooh the pain!
Standing Military Press 20rp - 14+6+6= 26 reps w/70lbs - this one was weird to do again but fun
ES for 1 minute for shoulders - tough
CGBP 20rp - 15+8+6 29reps 115lbs
ES for 1 minute for triceps - 30lbs - not too bad
Wide Grip Assited Pullups 15rp - 8+5+3=16 reps w/120 lbs
ES for 1 minute for back 10lbs
BB Row 1x6 - 165 lbs -- 1x12 - 135 lbs -
Monday-
Squats 1x6 - 185 lbs
Squats 1x20 - 135 lbs - ----BACK was killing me...its been so long since I've done this...body is totally not used to it. My calve was also getting a weird pulling pain.
ES for 1 minute for quads - extremely painful
Preacher curls 20rp - 13+10+6= 29reps w/25lbs too easy. felt better on a bi-curl excersice
Hammer Curls 1x15 - 15lbs --not too bad. Still not where I was a month ago
ES for 1 minute for bicepts - worst stretch ever. I hate it
Pullthrough 3x10 - 100 lbs - My back was hurting so these were a b***h
ES for 1 minute for hams - I really hate this stretch
Seated Calve raise - 1x12 12s negs - 65 lbs - getting better
I hope in a couple weeks I start kickin it back in first gear and start hitting the PRs again. I miss the red text in my posts
Decline Bench 15rp - 13+9+6 28 reps w/135lbs ---
ES for 1 minute for chest - 45lbs - ooooh the pain!
Standing Military Press 20rp - 14+6+6= 26 reps w/70lbs - this one was weird to do again but fun
ES for 1 minute for shoulders - tough
CGBP 20rp - 15+8+6 29reps 115lbs
ES for 1 minute for triceps - 30lbs - not too bad
Wide Grip Assited Pullups 15rp - 8+5+3=16 reps w/120 lbs
ES for 1 minute for back 10lbs
BB Row 1x6 - 165 lbs -- 1x12 - 135 lbs -
Monday-
Squats 1x6 - 185 lbs
Squats 1x20 - 135 lbs - ----BACK was killing me...its been so long since I've done this...body is totally not used to it. My calve was also getting a weird pulling pain.
ES for 1 minute for quads - extremely painful
Preacher curls 20rp - 13+10+6= 29reps w/25lbs too easy. felt better on a bi-curl excersice
Hammer Curls 1x15 - 15lbs --not too bad. Still not where I was a month ago
ES for 1 minute for bicepts - worst stretch ever. I hate it
Pullthrough 3x10 - 100 lbs - My back was hurting so these were a b***h
ES for 1 minute for hams - I really hate this stretch
Seated Calve raise - 1x12 12s negs - 65 lbs - getting better
I hope in a couple weeks I start kickin it back in first gear and start hitting the PRs again. I miss the red text in my posts
I-tallionStallion
Master Don Juan
Bench Press 15rp - 12+8+4= 24 reps w/155lbs Getting stronger...I can tell
ES for chest...45 lbs - should be able to go to 50 np next time
Seated Db Press 20rp - 14+9+4= 28reps w/40bs Not bad...easy
ES for shoulders...TOUGH
Reverse Grip Bench Press 20rp - 15+9+7= 31 reps w/95lbs --my arms jello
ES for triceps w/35lbs ---40 still isn't possible on my left yet
Hammer Wide Pulldowns 15rp - 15+8+5= 28 reps w/105lbs
ES for back 1 minute - 12.5
Deadlift 1x6 - 315 lbs - was exceptionally tired at this point
1x12 - 225lbs
Not bad...been REALLY sore the last couple days
ES for chest...45 lbs - should be able to go to 50 np next time
Seated Db Press 20rp - 14+9+4= 28reps w/40bs Not bad...easy
ES for shoulders...TOUGH
Reverse Grip Bench Press 20rp - 15+9+7= 31 reps w/95lbs --my arms jello
ES for triceps w/35lbs ---40 still isn't possible on my left yet
Hammer Wide Pulldowns 15rp - 15+8+5= 28 reps w/105lbs
ES for back 1 minute - 12.5
Deadlift 1x6 - 315 lbs - was exceptionally tired at this point
1x12 - 225lbs
Not bad...been REALLY sore the last couple days
I-tallionStallion
Master Don Juan
FRIDAY
Hack squats 1x6
Hack Squats 1x20 -
1x6 - 200 lbs
1x20 - 150 lbs
ES for quads tearful
Preacher Curls DB 20rp - R-arm - 14+7+5= 26 reps w/30lbs
L- arm - 12+7+3= 21 reps w/30lbs -
Reverse preacher curls EZ-bar 1x15 - 25 lbs -
ES for biceps...ripping and tearing
Hyperextensions - 3x10
ES for hams
Calves leg press - 1x12 (12 second POSTIVE, 3 negative) - 245 lbs
Monday-
Incline Bench 1x15rp ---9+3+5=17 reps w/155 lbs a couple reps short a PR..somehow I got stronger on the third set
ES for chest - 1 minute with 55 lbs youch!
Lateral Raise 1x20 ---- 16+10+7=33 reps w/20 lbs ---did the wrong weight accidentally here...ah well. will do 30lbs next time
ES for shoulder 1 minute ---- splitting pain
Skull Crusher 1x20rp 11+7+4=22 reps with 40lbs ALMOST another PR here. 2 reps short DAMN!
ES for triceps 1 minute w/35lbs ---haven't done 35 in a while...sucks! lol
Wide Grip lat Pulldown 1x15 RP------11+7+4=22 reps w/120lbs - will go up next time back to 130 or higher
ES for back 1 minute used 12.5lbs - EW
Rack Deadlift Knee level 1x6, 1x12
1x6 - 275 lbs - was having trouble on these...was really sore for whatever reason
1x12 - 225 lbs
Starting to get some of my old strength back. Went too heavy and too light on other things. Another week or so I'll be back to normal again. Man I was pretty strong back in November! I hate taking so much time off ARGH!
Hack squats 1x6
Hack Squats 1x20 -
1x6 - 200 lbs
1x20 - 150 lbs
ES for quads tearful
Preacher Curls DB 20rp - R-arm - 14+7+5= 26 reps w/30lbs
L- arm - 12+7+3= 21 reps w/30lbs -
Reverse preacher curls EZ-bar 1x15 - 25 lbs -
ES for biceps...ripping and tearing
Hyperextensions - 3x10
ES for hams
Calves leg press - 1x12 (12 second POSTIVE, 3 negative) - 245 lbs
Monday-
Incline Bench 1x15rp ---9+3+5=17 reps w/155 lbs a couple reps short a PR..somehow I got stronger on the third set
ES for chest - 1 minute with 55 lbs youch!
Lateral Raise 1x20 ---- 16+10+7=33 reps w/20 lbs ---did the wrong weight accidentally here...ah well. will do 30lbs next time
ES for shoulder 1 minute ---- splitting pain
Skull Crusher 1x20rp 11+7+4=22 reps with 40lbs ALMOST another PR here. 2 reps short DAMN!
ES for triceps 1 minute w/35lbs ---haven't done 35 in a while...sucks! lol
Wide Grip lat Pulldown 1x15 RP------11+7+4=22 reps w/120lbs - will go up next time back to 130 or higher
ES for back 1 minute used 12.5lbs - EW
Rack Deadlift Knee level 1x6, 1x12
1x6 - 275 lbs - was having trouble on these...was really sore for whatever reason
1x12 - 225 lbs
Starting to get some of my old strength back. Went too heavy and too light on other things. Another week or so I'll be back to normal again. Man I was pretty strong back in November! I hate taking so much time off ARGH!
I-tallionStallion
Master Don Juan
WEDNESDAY
Leg Press 1x6 1x20
1x6 - 360 - very heavy still
1x20 - 250lbs -
ES for 1 minute for quads
Barbell Curl 20rp - 15+6+6 = 27 reps w/60 lbs
Reverse Barbell curl - 1x15 - 55 lbs
ES for 1 minute for bis
Lying leg curl 15rp - 14+7+5= 26 reps w/60 lbs
ES for 1 minute for hamstrings
Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 55 lbs
Again...not a PR day. But all lifts went up substantially from 2 weeks ago
Leg Press 1x6 1x20
1x6 - 360 - very heavy still
1x20 - 250lbs -
ES for 1 minute for quads
Barbell Curl 20rp - 15+6+6 = 27 reps w/60 lbs
Reverse Barbell curl - 1x15 - 55 lbs
ES for 1 minute for bis
Lying leg curl 15rp - 14+7+5= 26 reps w/60 lbs
ES for 1 minute for hamstrings
Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 55 lbs
Again...not a PR day. But all lifts went up substantially from 2 weeks ago
I-tallionStallion
Master Don Juan
Missed last friday...Snow was ridiculous here so yeah didn't want to drive.
Monday
Squats 1x6 - 260 lbs - feelings a bit like my older self here...Tough...but doable - did 285lbs at my highest
Squats 1x20 - 160 lbs - ----not too bad...still a bit away from before but I should have upped the weight here. I did 190 at my highest during this routine for DC
ES for 1 minute for quads - extremely painful
Preacher curls 20rp - 15+10+8= 33 reps w/35lbs too easy. Should have upped this more...next time I'll do 45 lbs
Hammer Curls 1x15 - 25lbs --I'll def do 30s next time. I've yet to do that much
ES for 1 minute for bicepts - worst stretch ever!
Pullthrough 3x10 - 130 lbs - Back to my old number here...will up next time
ES for 1 minute for hams - I really hate this stretch
Seated Calve raise - 1x12 12s negs - 67.5lbs still getting back up there
I'll post wedneday up tomorrow...very busy week
Monday
Squats 1x6 - 260 lbs - feelings a bit like my older self here...Tough...but doable - did 285lbs at my highest
Squats 1x20 - 160 lbs - ----not too bad...still a bit away from before but I should have upped the weight here. I did 190 at my highest during this routine for DC
ES for 1 minute for quads - extremely painful
Preacher curls 20rp - 15+10+8= 33 reps w/35lbs too easy. Should have upped this more...next time I'll do 45 lbs
Hammer Curls 1x15 - 25lbs --I'll def do 30s next time. I've yet to do that much
ES for 1 minute for bicepts - worst stretch ever!
Pullthrough 3x10 - 130 lbs - Back to my old number here...will up next time
ES for 1 minute for hams - I really hate this stretch
Seated Calve raise - 1x12 12s negs - 67.5lbs still getting back up there
I'll post wedneday up tomorrow...very busy week
Last edited:
yungahdubz
Senior Don Juan
Nice to see you back .
Good job on the squats, 20 reppers are a bitch.
.Good job on the squats, 20 reppers are a bitch.
I-tallionStallion
Master Don Juan
MONDAY
Incline Bench 1x15rp ---11+5+3=19 reps w/155 lbs PR finally got my PR...very happy here
ES for chest - 1 minute with 55 lbs wasn't almost able to hang on haha
Lateral Raise 1x20 ---- 12+8+6=26 reps w/30 lbs PR
ES for shoulder 1 minute ---- more pain : )
Skull Crusher 1x20rp 12+8+5=25 reps with 40lbs PR -
ES for triceps 1 minute w/35lbs - will move to 40lbs next time
Wide Grip lat Pulldown 1x15 RP------12+8+4=24 reps w/135lbs PR
ES for back 1 minute used 15lbs - whewww
Rack Deadlift Knee level 1x6, 1x12
1x6 - 360 lbs - was having trouble on these but this was the heaviest I've done since November...was really sore today
1x12 - 275 lbs - almost able to get back to normal.........SO CLOSE
Last week on WED and FRI there were no PRs so I won't bother posting them. But It looks like my strength is coming back with the new PRs. I'm excited for 2 weeks from now. Lets see how WED goes.
Incline Bench 1x15rp ---11+5+3=19 reps w/155 lbs PR finally got my PR...very happy here
ES for chest - 1 minute with 55 lbs wasn't almost able to hang on haha
Lateral Raise 1x20 ---- 12+8+6=26 reps w/30 lbs PR
ES for shoulder 1 minute ---- more pain : )
Skull Crusher 1x20rp 12+8+5=25 reps with 40lbs PR -
ES for triceps 1 minute w/35lbs - will move to 40lbs next time
Wide Grip lat Pulldown 1x15 RP------12+8+4=24 reps w/135lbs PR
ES for back 1 minute used 15lbs - whewww
Rack Deadlift Knee level 1x6, 1x12
1x6 - 360 lbs - was having trouble on these but this was the heaviest I've done since November...was really sore today
1x12 - 275 lbs - almost able to get back to normal.........SO CLOSE
Last week on WED and FRI there were no PRs so I won't bother posting them. But It looks like my strength is coming back with the new PRs. I'm excited for 2 weeks from now. Lets see how WED goes.
I-tallionStallion
Master Don Juan
oh don't I know it : ) But 160 lbs is nothing compared to 230 lbsyungahdubz said:Nice to see you back
Good job on the squats, 20 reppers are a bitch.
JohnnyIrish
Master Don Juan
I'm back! :wave: Good to see you still at it buddy.
Good work, your making great progress on your way back to PR's ville!
Good work, your making great progress on your way back to PR's ville!
I-tallionStallion
Master Don Juan
WEDNESDAY
Leg Press 1x6 1x20
1x6 - 435 PR Almost didn't finish this one : )
1x20 - 290lbs PR
ES for 1 minute for quads
Barbell Curl 20rp - 17+7+5 = 29 reps w/65 lbs PR
Reverse Barbell curl - 1x15 - 60 lbs - Still damn hard...but this is what I did in November so no complaints. Wrist hurt a little from it
ES for 1 minute for bis
Lying leg curl 15rp - 14+10+7= 31 reps w/75 lbs PR
ES for 1 minute for hamstrings
Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 65 lbs - back to old strong number here
VERY GOOD DAY : )
Alright EFFORT I'll shoot you a PM sometime on friday to see what's what...gotta say though, I'm starting to looking pretty beastly despite the fat gains. I was thinking another year of gaining 40lbs like that and I'll be a monsterous
Leg Press 1x6 1x20
1x6 - 435 PR Almost didn't finish this one : )
1x20 - 290lbs PR
ES for 1 minute for quads
Barbell Curl 20rp - 17+7+5 = 29 reps w/65 lbs PR
Reverse Barbell curl - 1x15 - 60 lbs - Still damn hard...but this is what I did in November so no complaints. Wrist hurt a little from it
ES for 1 minute for bis
Lying leg curl 15rp - 14+10+7= 31 reps w/75 lbs PR
ES for 1 minute for hamstrings
Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 65 lbs - back to old strong number here
VERY GOOD DAY : )
Alright EFFORT I'll shoot you a PM sometime on friday to see what's what...gotta say though, I'm starting to looking pretty beastly despite the fat gains. I was thinking another year of gaining 40lbs like that and I'll be a monsterous
MarkTaylor
New Member
Really fun here. I am a fan of these type of work. Thanks for posting.
JohnnyIrish
Master Don Juan
Congrats on the PRs buddy!
Whats your diet looking like?
Also, I'm curious how much rest time do you take between sets?
Whats your diet looking like?
Also, I'm curious how much rest time do you take between sets?
I-tallionStallion
Master Don Juan
FRIDAY
Decline Bench 15rp - 14+7+4 25 reps w/185lbs PR
ES for 1 minute for chest - 55lbs - ooooh yeah
Standing Military Press 20rp - 14+6+6= 23 reps w/95lbs - Not a PR but I missed last Friday sooo possibly has something to do with that
ES for 1 minute for shoulders - broken arms lol
CGBP 20rp - 15+8+6 29reps 140lbs PR
ES for 1 minute for triceps - 40lbs - YOUCH PR
Wide Grip Assited Pullups 15rp - 12+7+6=25 reps w/105 lbs PR
ES for 1 minute for back 25lbs PR
BB Row 1x6 - 200 lbs -- 1x12 - 145 lbs - Almost back to normal here
MONDAY-
Squats 1x6 F - 1x1 225lbs - Felt an awful pain in my calve today. Felt like it did about six months ago. I really didn't want to aggravate it further so I skipped squats today
Preacher curls 20rp - 13+10+6= 33reps w/45lbs too easy....WAY TOO EASY : ) PR guess it was from not doing the squats haha I still had my strength for the next stuff
Hammer Curls 1x15 - 30lbs PR Not really all that hard
ES for 1 minute for bicepts - amazing
Pullthrough 3x10 - 140 lbs - PR Go up to 150 next time no problem
ES for 1 minute for hams - I really hate this stretch
No calves - did abs instead
I'm going to ice up the calve it feels okay as I sit here and walk on it but when I added weight it was in a lot of pain. I think I may have gone too deep the wrong way during my warmup - ARGH!
Otherwise a good PR day!
*****Hey thanks Johnny! My diet is geared more towards fat loss and i've been doing well so far:
"Meal 1--3 scoops whey, 4 eggs, 1 banana (remove banana on non wo days) 3 green tea tablets + vitamin, 1 Sci Pill after meal
Meal 2- 3 scoops whey, 4 eggs, 1 banana (remove banana on non wo days) 3 green tea tablets and 1 sci pill after meal
Meal 3- 8oz ground beef or steak salad + dressing, 2 tbsp olive oil , 1 sci pill after meal
Meal 4- 3 scoops whey, 4 eggs, 2 tbsp of olive oil,8 fishoil pills
no pre workout meal
no carbs postworkout just have 3 scoops of whey +4 raw eggs
Meal 5- 8oz chicken breast, salad, 2 tbsp olive oil, 1 sci pill after meal
Meal 6- 2cans tuna 8 fish oil pills
1cheat meal a week no more cheat days and cheat meal is only allowed if you do all cardio sessions
Cardio 5days a week first thing in morning 30min weighted back pack work walking up and down a steep hill 2 days 1hour long walk
**I take 15 extremely deep breaths between each restpause set (RP) I might sneak an extra one or two but I follow that pretty damn strict. It's brutal and DC is an amazing tool that's really helped me put on a lot of muscle with a really good simple diet.
Decline Bench 15rp - 14+7+4 25 reps w/185lbs PR
ES for 1 minute for chest - 55lbs - ooooh yeah
Standing Military Press 20rp - 14+6+6= 23 reps w/95lbs - Not a PR but I missed last Friday sooo possibly has something to do with that
ES for 1 minute for shoulders - broken arms lol
CGBP 20rp - 15+8+6 29reps 140lbs PR
ES for 1 minute for triceps - 40lbs - YOUCH PR
Wide Grip Assited Pullups 15rp - 12+7+6=25 reps w/105 lbs PR
ES for 1 minute for back 25lbs PR
BB Row 1x6 - 200 lbs -- 1x12 - 145 lbs - Almost back to normal here
MONDAY-
Squats 1x6 F - 1x1 225lbs - Felt an awful pain in my calve today. Felt like it did about six months ago. I really didn't want to aggravate it further so I skipped squats today
Preacher curls 20rp - 13+10+6= 33reps w/45lbs too easy....WAY TOO EASY : ) PR guess it was from not doing the squats haha I still had my strength for the next stuff
Hammer Curls 1x15 - 30lbs PR Not really all that hard
ES for 1 minute for bicepts - amazing
Pullthrough 3x10 - 140 lbs - PR Go up to 150 next time no problem
ES for 1 minute for hams - I really hate this stretch
No calves - did abs instead
I'm going to ice up the calve it feels okay as I sit here and walk on it but when I added weight it was in a lot of pain. I think I may have gone too deep the wrong way during my warmup - ARGH!
Otherwise a good PR day!
*****Hey thanks Johnny! My diet is geared more towards fat loss and i've been doing well so far:
"Meal 1--3 scoops whey, 4 eggs, 1 banana (remove banana on non wo days) 3 green tea tablets + vitamin, 1 Sci Pill after meal
Meal 2- 3 scoops whey, 4 eggs, 1 banana (remove banana on non wo days) 3 green tea tablets and 1 sci pill after meal
Meal 3- 8oz ground beef or steak salad + dressing, 2 tbsp olive oil , 1 sci pill after meal
Meal 4- 3 scoops whey, 4 eggs, 2 tbsp of olive oil,8 fishoil pills
no pre workout meal
no carbs postworkout just have 3 scoops of whey +4 raw eggs
Meal 5- 8oz chicken breast, salad, 2 tbsp olive oil, 1 sci pill after meal
Meal 6- 2cans tuna 8 fish oil pills
1cheat meal a week no more cheat days and cheat meal is only allowed if you do all cardio sessions
Cardio 5days a week first thing in morning 30min weighted back pack work walking up and down a steep hill 2 days 1hour long walk
**I take 15 extremely deep breaths between each restpause set (RP) I might sneak an extra one or two but I follow that pretty damn strict. It's brutal and DC is an amazing tool that's really helped me put on a lot of muscle with a really good simple diet.