bodygain.com?

Hey dude, I just stumbled on a site that might be useful for us. It's a whole website optimized for tracking your workouts, with automated charts and calendars and all this other stuff. I'm wondering if we should switch from this blogspot to create profiles on bodygain so we can use all their features. Here's a sample profile in their charts section:

http://www.bodygain.com/profile.php?uid=581

What do you think?

3/30 (Thurs)

10:50 AM - 11:35 AM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	27.5x10	37.5x10
Reverse woodchopper	7.5x10	7.5x10
Lunge	27.5x10	27.5x10
Front squat	27.5x10	27.5x10
Romanian deadlift	27.5x10	27.5x10
Unilateral standing calf raise	47.5x10	47.5x10
Seated calf raise	47.5x10	57.5x10

First off, I should say... GOOD JOB! I'm not really sure if you've been making progress, but it's good to know that you're still working out constantly.

Secondly, I should say... WHOOPS! I forgot to post my results from SAT the 25th...
~Seated Reverse Fly (5/10, 10/10, 15/10, 20/5)
~Wrist Extension (5/10, 7.5/10, 10/7, 15/1)
~Standing Curl (7.5/10, 15/10, 20/5.5, 25/1.5)
~Pullover (10/10, 20/10, 30/10, 35/2)
~Wrist Curl (5/10, 7.5/10, 10/10, 15/10)
~Hammer Curl (7.5/10, 15/10, 17.5/7.5, 20/2.5)

Thirdly, here are my results from TODAY (TUES the 28th)...
>Shoulder Press (15/10, 17.5/10, 20/10, 25/3.5)
>Close Grip Bench Press (10/10, 20/10, 25/10, 27.5/7)
>Shoulder Shrug (20/10, 35/10, 37.5/10, 40/10)
>Lying Triceps Extension (5/10, 7.5/10, 10/3.5, 10/3.5)
>Bench Press (15/10, 30/7.5, 35/3.5, 35/0.5)

Also, sorry for being MIA these past few weeks. We'll talk hopefully this week. Here's another law of power...

Law 4: Always Say Less than Necessary
~When you are trying to impress people with words, the more you say, the more common you appear, and the less in control. Even if you are saying something banal, it will seem original if you make it vague, open-ended, and sphinxlike. Powerful people impress and intimidate by saying less. The more you say, the more likely you are to say something foolish.

---Andrew =)

3/27 (Mon)

11:15 AM - 11:55 AM

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	37.5x10	37.5x10
Pronated bent-over row	27.5x10	27.5x10
Piston-style bench press	37.5x10	37.5x10
Piston-style bent-over row	37.5x10	37.5x10
Fly	27.5x10	27.5x10
Pronated two-hand pullover	17.5x10	17.5x10
Supinated seated reverse fly	7.5x10	7.5x10

3/24 (Fri)

10:20 AM - 11:00 AM

INTERMEDIATE DUMBBELL WORKOUT C

EXERCISE	SET 1	SET 2
Rotation press	25x10	25x10
Alternating upright row	25x10	25x10
Standing scarecrow	5x10	15x10
Close-grip bench press	35x10	25x10
Overhead triceps extension	25x10	25x10
Incline curl	15x10	15x10
Piston-style hammer curl	15x10	25x10

TUES the 20TH

Slight improvement...

Bench Press- 15/10, 27.5/10, 30/10, 35/5
Shoulder Shrug- 20/10, 30/10, 35/10, 37.5/10
Lying Triceps Extension- 5/10, 7.5/9.5, 10/3.5, 10/3.5
Shoulder Press- 10/10, 15/10, 17.5/10, 20/6
Close Grip Bench Press- 10/10, 15/10, 17.5/10, 20/9.5

Law 3: Conceal your Intentions
~Keep people off-balance and in the dark by never revealing the purpose behind your actions. If they have no clue what you are up to, they cannot prepare a defense. Guide them far enough down the wrong path, envelope them in enough smoke, and by the time they realize your intentions, it will be too late.

---Andrew =)

WHOOPS

Whoops... I worked out yesterday but forgot to post my results online...

3/18 SATURDAY...
Pullover (did a warmup and then didn't really do much else afterwards because I realized that I was doing them wrong. So I'm thinking that my previous post with them was wrong because I was using 2 dumbbells instead of one like I did before).

Standing Curl: 7.5/10, 10/10, 15/10, 20/5.5
Wrist Curl: 5/10, 7.5/10, 10/10, 15/3.5
Seated Reverse Fly: 5/10, 7.5/10, 10/5, no third set because I'm starting to realize that I hate this exercise and all upper back exercises
Wrist Extension: 5/10, 7.5/10, 10/6, 10/5.5
Hammer Curl: 5/10, 7.5/10, 10/10, 15/7.5

---Andrew

3/19 (Sun)

10:45 AM - 11:20 AM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	15x15	25x15
Reverse woodchopper	5x15	5x10
Lunge	25x10	25x10
Front squat	15x10	25x10
Romanian deadlift	25x10	25x10
Unilateral standing calf raise	45x10	45x10
Seated calf raise	25x15	35x15

"You wanna just go eat?"

Man, this week was hectic as hellz. I got home today from work and it was already technically Saturday. So, my initial plan to lift weights and then reward myself with the usual Taco Bell turned into me not really lifting and then just going out to eat Taco Bell. I didn't really feel like lifting because I was tired from the day, tired from the week, and hungry since I didn't really eat dinner because I was working. And it was cold in my apartment.

Anyways, I'm going to sleep oh-so-good tonight and then workout when I wake up or sometime during the day. Man... looking forward to the hiatus.

---Andrew =)

WED the 16th

SHOULDER PRESS
-15 lbs, 10 reps... 17.5 lbs, 10 reps... 20 lbs, 8 reps... 25 lbs, 2 reps

CLOSE GRIP BENCH PRESS
-10 lbs, 10 reps... 15 lbs, 10 reps... 17.5 lbs, 10 reps... 20 lbs, 10 reps

SHOULDER SHRUG
-20 lbs, 10 reps... 30 lbs, 10 reps... 35 lbs, 10 reps... 37.5 lbs, 10 reps

LYING TRICEPS EXTENSION
-5 lbs, 10 reps... 7.5 lbs, 6.5 reps... 7.5 lbs, 6 reps... 10 lbs, 3.5 reps

BENCH PRESS
-15 lbs, 10 reps... 27.5 lbs, 10 reps... 30 lbs, 0.5 reps... 27.5 lbs, 8.5 reps

---Andrew

3/15 (Wed)

10:35 AM - 11:10 AM

New routine - "Intermediate Dumbbell Workout" on page 372 of the Men's Health Home Workout Bible. I've modified it a bit since I don't have a swiss-ball or pullup bar yet.

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	35x10	35x10
Pronated bent-over row	25x10	25x10
Piston-style bench press	35x10	35x10
Piston-style bent-over row	25x10	35x10
Fly	25x10	25x10
Pronated two-hand pullover	25x6	15x10
Supinated seated reverse fly	5x10	5x10

MAD AS HELL (Sun 3/12... technically Mon 3/13 though)

SEATED REVERSE FLY: 5/10... 7.5/10... 7.5/10... 10/7.5
WRIST EXTENSION: 5/10... 7.5/10... 10/3.5... 10/0.5
STANDING CURL: 7.5/10... 15/10... 20/4.5... 25/0.5
PULLOVER: 10/10... 15/6... 15/8... 17.5/5
WRIST CURL: 5/10... 7.5/10... 10/12... 15/9
HAMMER CURL: 5/10... 7.5/10... 10/10... 15/8

I think I found a new motivation. I was really motivated during the beginning but honestly it wore off somewhere in the middle and I got depressed. It took a lot of effort to continue with the workout and finish.


Law 2: Never put too Much Trust in Friends, Learn how to use Enemies
~Be wary of friends-they will betray you more quickly, for they are easily aroused to envy. They also become spoiled and tyrannical. But hire a former enemy and he will be more loyal than a friend, because he has more to prove. In fact, you have more to fear from friends than from enemies. If you have no enemies, find a way to make them.

3/11 (SAT)

11:15 AM - 11:55 AM

EXERCISE	LBS	REPS
Reverse crunch	-	15
Crunch	-	15
Prone Superman	-	15
Sumo squat	65	15
Bench press	55	15
Reverse lunge	35	15
Pullover	45	10
Shoulder press	45	8
Bent-over row	35	10
Upright row	25	15
Side-lying external rotation	15	10
Lying triceps extension	25	8
Seated concentration curl	25	12

My workout routine

I'm currently trying out the "Beginner Dumbbell Week 1" workout, on page 368 of the Men's Health Home Workout Bible. The routine is the following:

MUSCLES	EXERCISE	PAGE
Lower abs	Reverse crunch	63
Upper abs	Crunch	66
Lower back	Prone Superman	73
Lower body	Sumo squat	152
Chest, front shoulders, triceps	Bench press	122
Lower body	Reverse lunge	158
Upper back	Pullover	131
Shoulders, triceps	Shoulder press	134
Upper back, biceps	Bent-over row	129
Shoulders, traps	Upright row	135
Shoulders	Side-lying external rotation	136
Triceps	Lying triceps extension	139
Biceps	Seated concentration curl	146

I'm skipping the last exercise, the Seated calf raise, and I'm trying out circuit training, so I only do 1 set of each exercise and then move on to the next one.

3/10 (FRI)

Specific Exercise (warm up... 1st set... 2nd set... 3rd set)
(#/#) = (lbs per hand/repetitions)

Bench Press (15/10... 27.5/10... 30/10... 35/3)
Shoulder Shrug (17.5/10... 27.5/10... 35/10... 37.5/10)
Lying Triceps Extension (5/10... 7.5/9.5... 7.5/5.5... 10/3)
Shoulder Press (10/10... 15/10... 17.5/8... 20/3.5)
Close Grip Bench Press (7.5/10... 10/10... 15/10... 17.5/10)

---Andrew =)

THE 48 LAWS OF POWER
Law 1: Never Outshine the Master
~Always make those above you feel comfortably superior. In your desire to please or impress them, do not go too far in displaying your talents or you might accomplish the opposite – inspire fear and insecurity. Make your masters appear more brilliant than they are and you will attain the heights of power.

Two Years Later...

So, we meet again Blue Audio.

---Andrew =) (ps: you're goin' down)