Yes, that is it. It also came with a bench that has the preacher curl, leg extension, etc. add-ons as well. What is pictured there is what I was able to get put together yesterday, still have the bench part of it to go.

Still raining, ran on the treadmill, 5 miles, 39:26.

19 Oct 2007
Routine C
Hack Squat - 10x170; 10x170; 10x170
(ss) Deadlift - 10x230; 10x230; 10x230
(ss) Calf Raise - 50x100; 50x100; 50x100
Bench Press - 8x200; 10x185; 8x185
(ss) Pull-up - 7xbw; 7xbw; 7xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 8x(55x2); 9x(50x2); 8x(50x2)
(ss) Dip - 10xbw; 10xbw; 10xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 75x25; 75x25; 75x25

Headed to a halloween party tonight. There will be a couple kegs, so free beer. My wife picked out my costume today. I am going as the grim reaper, wife as mother nature and my 2 year old daughter is going as a princess.

In reference to your weighted crunches question. Hopefully I can explain this correctly so you understand.

Get two 2' velcro straps, or something comparable in strength.

Take one of the straps and go through the hand slot (like the ones golds gym has on their olympic style plates) or go through the bar hole, of one of the plates and then into the other, and velco or tie them together on one side.

Do the same for the other side. If going through the ring hole, just do the opposites side all the way across.

This will hold them together.

There are two options in placing the plates for different effects: the Chest and the lower naval.

If you notice when you perform crunches the muscle tends to push UP and placing the plates near the belly button can have some differing weighted effects than putting them on the chest provides. Just some thoughts, hopefully I explained this well.



Best wishes



Chillen

That makes sense Chillen. Velcro will work better than the tape I was thinking of using.

I had never thought about adding the weight near the belly button. I will give that a try one of these times as well to see how that works for me.

Thanks a lot Chillen!

Your welcome!

Keep Crunchen' the weights........HEHE




Best wishes



Chillen

you look awesome, my bud.
good luck on bulking up; just make sure your mind grows with your body :]

Thanks Proteinboy.

10/20/07

8:00 weighed in at 204.6 lbs. (Just started taking creatine monohydrate when I started the bulk, so I think that is where a lot of the added weight came from.)

Was a beautidul day. Topped out at 75 and sunny. Went for a bike ride in the morning. I went 21 miles pulling my daughter in a bike trailer. Trip took 1:34. Then we went to an apple orchard in the afternoon. When I got home I ran 5 miles outside.

After my run I went and picked up some gym flooring I ordered. As I increase my deadlifts, it keeps getting more difficult to hang on to the bar and I am getting to the point where I am a little worried that it will slip out and that would not be good for the cement in my basement.

10/21/07
Ran 10k outside.

You gonna join the deadlift challenge?

Hi tonymcclellan,

Yeah, I will get in on it. I have only been doing deadlifts for 7 weeks now and have been doing all 10 rep sets. I didn't want to go too heavy too fast and hurt myself. I will try some single rep sets this week and see where I am and then post.

Thanks,

Awesome. I know you can 50lbs no problem. Adding 50lbs to your dead in the beginning of weight training should add some serious muscle.

10/22/07
Routine A
Hack Squat - 10x170; 10x170; 10x170
(ss-first 3) Deadlift - 10x230; 10x230; 1x300; 1x350; 1x360; 1x370; 10x230
(ss-first 3) Calf Raise - 50x100; 50x100; 50x100
Bench Press - 10x200; 10x185; 8x185
(ss) Pull-up - 7xbw; 7xbw; 7xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 10xbw; 10xbw; 10xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 75x25; 75x25; 75x25

I don't think I have the correct name down for the straight-leg deadlifts. These are just regular dealifts that I am doing. The stiff-leg deadlifts are the ones where I do not bend my legs and just use my back. I am going to update the routines to reflect "deadlift" rather than "straight-leg deadlift".

Post-workout, played 6 games of volleyball indoors. We went 3-3 tonight.

10/23/07
My dad is in town for work, so he went running with me. We went 5 miles outside.

10/24/07
ran 5 miles outside.