corona

i figure this will help me stay motivated to workout 5-6 days a week.
i'll feel bad/guilty if i have to post up "i slacked off today and didn't lift"

Beginning: ~January 2005
19 y/o
6'5"
185lbs
11% bf

Now: March 2006
20 y/o
6'5"
215lbs
11.4% bf

-

Went to the school's physical therapist yesterday and she gave me a few stretches to do to my quads everyday. She said they're too tight, and that my knee cap puts too much pressure on the cartiledge when I bend my knee. And that's why i get the clicking/locking and the soreness.
Hopefully this stretching routine will help.
I wish i had gone and done this 3 months ago.

-

Lifted this morning after eating oatmeal and an apple.
Biceps & a little triceps.
Had a chicken bake when i came back.

Discovered opposite pole techniques. Those are killer.
I'm definately gonna try to incorporate them into as many of my lifts as possible.

Gonna go eat some more, and then maybe take a nap. I'm tired.

corona

Basically following spyder's 5 day split.
I'm going to post it here as reference for other threads. So i don't have to spend 15 minutes searching through the official thread trying to find it each time, just so i can copy and paste it to a new thread.

<TABLE WIDTH="90%" CELLSPACING=0 CELLPADDING=0 ALIGN=CENTER><TR><TD>Quote &raquo;</TD></TR><TR><TD CLASS="quote">Monday - Chest
Flat bench (close & wide grip)
Incline bench
DB bench
DB Flys
Various forearm exercises

Tuesday - Back
Lat pulldowns
Wide grip pull ups
Deadlifts (If you only do one excercise period do these)
DB rows
Hinged Rows
Cable rows

Wednesday - Legs
Full squats
Good mornings
Stiff Legged Dead Lifts
Seated or Standing calf raises
Leg press
Sometimes extensions and leg curls, but the top three exercises in this list should have your ass kicked in no time

Thursday - Bi's/Tri's
EZ Bar Curls (seated and standing. opposite poles)
Dumbell hammer curls
Cable Curls (opposite poles)
Parallel bar dips
French press
Cable Extensions

Friday - Shoulders/Traps
Seated shoulder press barbell
Seated shoulder press dumbell (both side, and front, and with supination)
DB Front raise
DB Lateral raise
DB Rear raise
BB shrugs
Various cable exercises to strengthen the rotator cuff...etc</TD></TR></TABLE>

haven't been doing legs though, because of my knee(s). I'm sure when i get back to doing them (hopefully in 3 weeks or less), I'll put on another quick 5lbs. My legs are so weak right now it's pathetic.


Modified by corona at 8:54 AM 3/24/2006

Chingy24

We'll need some naked pics of you corona

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corona

i sent some to your email last night. you didn't get them?

litterbox

Yeah Coronita!

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Anthony

Can you forward those to me?

-Anthony

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corona

damnit....this thread wasn't supposed to turn this gay this quickly.

corona

another good day

shoulders
started doing some rotator cuff exercises to keep them healthy.

was also repping 30lb dumbells per side with lateral, front and rear raises.

also did some barbell shurgs at 300lbs

chicken bake, oatmeal, bananas, pb honey bagel, and finishing off leftover soup so far. about to go cook up some chicken with potatos.

and i made an illiotibial band stretcher for my quads (they're too tight) out of PVC piping a towel.
it's probably one of the most painful things ever.
i think if jack bauer used it to interrogate his suspects, the crisis would be solved in 2 hours instead of 24 hours.

corona

good day.

did chest.
3 reps at 205. i'm sure i could put up 215 if i had a spot.

almost crushed myself doing 185 on the incline after going to failure about 5 seperate times on flat bench...lol. that was nearing on total embarassment. luckily i caught the lower hooks for the bar, on the bench rack.

oatmeal, spaghetti, bananas, 3 cs sandwiches, 3 chicken breasts, 10 potatos

corona

back day

spent most of it sitting on benches "resting" while oogling over this super hot chick that's there every monday morning. tight pants, nice little titties, toned as expletive.
it's seriously like a christmas present every monday. i wake up really early like "omg...i get to go open my present today" - and i'm never disappointed.

it snowed a bunch last night (like 2-3 inches) and on the way to the gym i stop at this stoplight on a slight uphill behind a truck. gave him some distance because i knew he'd have trouble getting going. sure enough...light turns green and he's spinning in place for 20 seconds before he got some momentum and makes it through the light just as it turns red. so i sit there and wait for the next green light.
i get going okay....and i'm nearly halfway across this 4 lane road (actually 6-7 lanes with the turn lanes, and a frontage road on it). coming from the right side, i see that there's a black BMW that isn't stopping....i hit the brakes so we don't get into a collision. i guess he sees me slowly coming across...so the driver hits the brakes too....and he stops right in front of me. his light is clearly red, mine is clearly green. then he just sits in front of me for a good 10 seconds, while i'm laying on my horn and waving my arms around. then the person backs up (keep in mind...i'm the only car that's going across the street at the time....he could have easily gone forward without getting hit...etc)
by this time, the light for him has turned green, and my light has turned red. and the other cars that had stopped for the crosstraffic light start going. so i have to backup to my original spot and wait for the next light.
WTF is the matter with people? i think that was the worst driving exhibition i've ever seen.

illiotibial stretches are getting less painful, and my knees are feeling a lot better. they still crack and pop a lot, but they're not nearly as sore 24/7 as they were before. and this is only like 3-4 days into doing the stretches. can't wait another 3 weeks or so to see how they feel.

gonna go make some stew for lunch/dinner after i take a shower

hit 219.5 on the scale yesterday
edit: 220 this morning. yay! ]


Modified by corona at 10:08 AM 3/20/2006

corona

i'm eating spaghetti at 9 o'clock in the morning.

RotiEatter

You fat bastard... I just finished my oatmeal and toasted wheat bread. yummy!

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corona

slept in this morning and lifted at 12:30.

biceps and triceps.

i'm ecstatic about how far my arms have come in the past 2 weeks or so. i can definately feel that they've gained quite a bit of size.

litterbox

How much size have they gained? 2 weeks!

You ****ing bastard.

How many total sets do you do for bi's then tri's?

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-Fitness Forum Rockstar-

corona

i'm not sure as far as inches/centimeters...etc.
they just feel bigger all the time, and enormous when i finish each bi/tri day...lol

routine:
3 sets with curl bar over the curl bench. usually ends up being 10-8-6 or so...each set till failure.

3 sets of 21 (sort of...) with ez curl bar, standing up. each lift is successive, without putting the bar down. 1 set of 7 going halfway up (from 180* elbow to 90* elbow), 1 set of 7 going from halfway to all the way up (from 90* elbow to 0* elbow). and 1 set of 7 going through the whole angle (180* elbow to 0* elbow)

in between each of those sets of 21 reps, i do opposite pole curls (palms down)
3 sets of 10 of those.

then i do dumbell hammer curls. going from 50lbs @ 10 reps down to 30lbs at 10 reps. usually puts me at failure around the 10th rep.

then over to the cable machine.
sets from ~80lbs down to 30lbs.
i'll start opposite pole (palms down), and go till failure...then reverse by grip, go to failure again...then drop the weight immediately (10-20lbs), and then do palms down until failure...palms up until failure...and continue until i basically can't do 30lbs anymore.

overworking them? i don't know.
it feels great though (the pump is amazing). and i rest 6-7 days between each bi/tri day.

triceps - haven't really done them that consistently. they're already pretty strong from playing basketball....i can do the whole stack on the cable machines...lol (~200lbs)

i'll usually just do french presses (after getting done with my 2nd/3rd set in the bicep routine)
and then mix in cable extensions (palms down, and then palms up) before i do my final bicep sets.

i was trying opposite pole french presses today. (at 75lbs) those are a ****in' beast. and it's sort of risky too, cause if you lose your grip on the bar, you'll take it in the forehead.

DxHatchback

sounds good corona

corona

weighed in at 221.5lbs this morning yay!
new career high.

i'm goin' with the dxhatchback b/w style...

DxHatchback

B&W FTW!

now i know what you look like after all this time

how do you feel about doing bi/tri on the same day?

i've always split them up, but am looking to start a new routine

corona

works fine for me...
they're opposite groups (and relatively small ones too), so for me it makes sense to work them on the same day.
sort of like doing hamstrings and quads.

.

didn't lift today
i needed the break though. my arms/shoulders definately need the recooperation time of an extra 24 hours.

ohiohonda

great work, keep it up!

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