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To be or not to be... (Dedication)


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Posted by: PreMier

Ok. I have decided to start a journal. It will help me keep track of my progress, and I can pull some good advice along the way from the members here at IM.

Ok, here is a little about myself. My name is Jake, I am 21yrs old and I want to build myself to the best I can be. I live in SLC UT and work a night job in IT for an oil corporation.

My workout split is going to look like this. I have recently switched it to this, and will start the log on Monday.
Mon- Shoulders/Arms
Tues- Heavy Chest/ Light Back
Wed- Legs
Thurs- Off
Fri- Shoulders/Arms
Sat- Light Chest/Heavy Back
Sun- Off

My meals are basically going to be the same thing all weekdays, and vary on weekends due to being home and having time to prepare what I want. This is what the weekday meals will entail:
9am: 1cup oats, 3tbsp honey, 3 hardboiled eggs, 14oz. milk
10:30 GYM
12:00 Swole V-2(at Gym), Post w/o
12:15 3 scoops ON whey protein
1:00 1can tuna(albacore), 1tbsp mayo, 1tbsp mustard, Bananna
3:15 "Mudge Meal" #1, apple
5:30 "Mudge Meal" #2
8:30 "Mudge Meal" #3, apple
10:30 2cups cottage cheese
12:00 3 scoops ON whey, then right to bed.
Also I have a gallon jug that I carry with me full of water.

The suppliments that I will be taking are as follows:
Amino acids(BCAA), Glucosamine Chondroitin, Fish Powder , Swole V-2, Creatine, Multi Vitamin, ON 100% Whey, ALA, Glycerol Fuel, Flax Seed Gels. I think thats it... See ya Monday


Posted by: naturaltan

hey PreMier ... I wanted to be the first in your journal


what is fish powder? I take fish capsules now instead of oil ... it's tasteless!


Posted by: PreMier

Hey NT good to see ya Thanks for stoppin by!
Fish powder is god aweful! Thats what it is... It is like taking fish oil, but its powder form. I bought it cuz its cheap in powder form. When I first opened the bottle and smelled it I seriously almost puked, and it made my eyes water... its bad. Have yet to taste it. Im scared LOL




Posted by: atherjen

ewwww!!! gross!! let us know how it tastes... I can only imagine! blah!
Best of luck with your goals and new journal!
(I never realized you were only 21..for some reason I thought older!)


Posted by: PreMier

Hi Atherjen, thanks for coming by. Older than 21? You prob thought I was some dirty old man huh? LOL haha

Also I forgot to put what a "Mudge Meal" is ingredient wise. I got the idea from a member on the board Anyways its 3cups of cooked brown rice, 2 chx breasts, 1/4 - 1/2 cup spaghetti sauce for flavor. Each "Mudge Meal" contains roughly 900 cals


Posted by: atherjen

MMm the MUDGE meal sounds great and convinent!

no I didnt think you were a dirty old man. umm but I thought older 20's ...


Posted by: P-funk

hmm....that training split looks familiar??


good luck


Posted by: PreMier

Yea... I mentioned it in your journal right before you switched yours Thanks for droppin in buddy


Posted by: P-funk

Quote:
Originally posted by PreMier
Yea... I mentioned it in your journal right before you switched yours Thanks for droppin in buddy

really?? Well, I am ready for a change after next week so if you could give me a new split I'd appreciate it


Posted by: ponyboy

That Mudge meal sounds awesome. I'm going to give that a try - thanks for posting it bro!


Posted by: PreMier

Quote:
Originally posted by P-funk
really?? Well, I am ready for a change after next week so if you could give me a new split I'd appreciate it
WoW.. Thanks P-funk. Umm... I really dont know what your needs are though, and when it comes to the world of BB you are much more experienced/smarter than I. I suppose that I could toss out suggestions but I dont know how helpful that will be


Posted by: PreMier

Quote:
Originally posted by ponyboy
That Mudge meal sounds awesome. I'm going to give that a try - thanks for posting it bro!
Yea no problemo. Just post it as the "Mudge Meal" so credit is given where due.


Posted by: P-funk

Quote:
Originally posted by PreMier
WoW.. Thanks P-funk. Umm... I really dont know what your needs are though, and when it comes to the world of BB you are much more experienced/smarter than I. I suppose that I could toss out suggestions but I dont know how helpful that will be

suggestions are all I need. I basically took the idea of that split you sent me and talored it to what I needed by adding exercises, intensity level and rest intervals (just made it a little more specific.)


what are you primary goals at the moment??


Posted by: PreMier

Quote:
what are you primary goals at the moment??
Well right now I am just trying to gain size. Dont want to get too fat or anything, but bulk up in general. I have never even been to a BB show yet(Have some planned) but I was thinking about competing. I still have a ways to go though. I wil also get measurements and BF% this weekend, and will post it all on Mon.

I weighed in this morning at the gym and have already put on 2lbs since I have been eating like stated above. Also I am not taking any of the suppliments listed except for the ON protein. I am going to start it all on Monday. I am meeting with Ron Williams tomorrow at 2:00 and he is going to help me set up times for suppliments and what to take.(www.rwtrainingcamp.com) I met him the other day, and he is a really cool guy gave me his # and now I am meeting up with him. I am pretty stoked
Here are some picts of Ron


Posted by: P-funk

guy looks pretty good. Were did you meet him? Does he train at your gym??


Posted by: PreMier

I met him at my gym yes. Does he train there... sometimes. He comes in VERY early or they close the gym for him in the morning so he isnt bothered.(24 hour fitness) Also I have heard of other gyms opening early in the morning(non 24 hour) to let him lift un-bothered.


Posted by: P-funk

wow!!! that is what i call status.


Posted by: PreMier

No shit LOL. Here are some of his titles
Below are some of the 100+ titles held by Ron Williams:
1988 Mr. Natural Universe
1989 Mr. Natural Universe
1991 Mr. Natural Universe
1991 Mr. Natural World
1992 Pro Mr. America
1992 Natural Grand Prix
1999 Mr. Natural Universe
1999 Mr. Natural World
1999 Mr. Natural Olympia
1999 Mr. Natural International
2000 Mr. Forever Natural
2000 Mr. Natural Universe
2000 Mr. Natural World
2001 Bodybuilder of the Decade
2001 Mr. Natural Olympia
2001 Mr. Natural Universe
2001 Mr. Natural World
2001 International Superbowl Champion


Posted by: P-funk

snap!!! that guy is big time. How much does he weight and how tall is he?? usually the natrual guys look really great (have great conditioning) but they are all like 160lbs and look small in real life. This is the problem I have myself as I will end up being around that small once the dieting for the show is over and I will feel small as shit, no matter what my conditioning is like.


Posted by: PreMier

That guy is short. I would say when I first met hime he is around 5'5"-5'7" Just a bit shorter than I. He was a freakin Gorilla though... He probably was at 220-235, could hardly move around he was so large! He was bulking though. I will update how big he is on Monday after I meet up with him. Im all giddy like a little school girl ROFL


Posted by: PreMier

Ok back from the weekend. First off Ron is 5'6" tall and is currently at his heaviest 224Lbs.
The meeting with hiw was SO VERY informative! I learned a lot of things. He also gave me a few new suppliments that he said will definately help me with my gains The new supps I will be taking are as follows:
Vibe made by Eniva
TheraPlex by Body Basics
CyberPlex " "
MetaPlex " "
L-Argenine
L-Ornathine(sp?)
L-Glutamine
Also I have eliminated the fish powder from my diet. I have yet to try it, but from what I learned about oils, most of the benifits are now gone. Not to mention it could now be harmful!

I have also switched my training routine up per advice from Ron. This is what the new regimene will consist of:
Legs
Chest/Shoulder/Tri's
Back/Rhomboids/Bi's
The split will stay the same with 3 on, 1 off, 2 on, 1 off.


Posted by: PreMier

Legs--

Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
1set 20 reps@110Lbs
2 sets 20(18) reps@120Lbs

Squats(I have just eliminated my belt using, so I didnt go too heavy. Just wanted to see how strong my core was, and suprisingly it felt good to squat without a belt!)
2 sets 10 reps@135Lbs(warmup)
2 sets 10 reps@225Lbs
1 set 10 reps@ 285Lbs

Front squats(again lighter because of no belt)
5 sets 10 reps@135Lbs

SLDL
3 sets 10 reps@135Lbs
2 sets 10 reps@185Lbs

Standing calf raises
2 sets of 225Lbs 50rep sets, 10 slow controlled reps, 10 bounce/fast reps-repeat

Donkey calf
2 sets 185Lbs go till burn(Roughly 20 reps)
2 sets 225Lbs go till burn(" ")


Posted by: naturaltan

What did he say about oils being harmful?


Posted by: PreMier

Ron said that once an oil goes rancid it can make you very sick. Also where oils are a good preventative measure against some cancers, bad oils can actually help cause cancer. He recommends only using very high quality oils(ie: NON= Geltabs, Powders) Since to form a geltab they use heat, and heat is one of the 3 things that destroy oils(heat, light, air). Ron has his own bio-chemist that makes all of his oils for him, but the material I read while at his home stated that the best place to get oils is from a natural food store. Just make sure their fresh and they should be refrigerated.


Posted by: PreMier

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
1 set 8 reps@70Lb DB
1 set 8 reps@80LB DB
1 set 8 reps@90Lb DB
2 set 6 reps@100Lb DB

Dumbell flys
5 sets 8 reps@35LB DB

Shoulder--(went very easy because of a rotator injury a few weeks ago, although I feel great I wat it to have proper healing time)
Arnold presses
5 sets 10 reps@35LB DB

Rear delt twists(not sure of the exact name... so this is what their called )
5 sets 8 reps@30Lb DB

Side and front lateral raises
5 sets each 10 reps@35Lb DB

Triceps--
Close grip Bp
2 sets 8 reps@135Lbs
3 sets 6 reps@185Lbs

Dips
2 sets bodyweight 30reps
3 sets 2-plates(dip belt) 10 reps

Pushdowns(With rope, on cable machine)
5 sets 15 reps@60Lbs
(with bentbar)
5 sets 15 reps@60Lbs

Reverse grip pushdowns(bentbar, on cable)
5 sets 8 reps@70Lbs


Posted by: atherjen

nice workout PM!!


Posted by: PreMier

Thanks Atherjen. No criticism's?


Posted by: atherjen

nope none at all. kudos to you for not dying through such a grueling workout like that. chest/shoulders/tris all in one! wowwie!


Posted by: PreMier

With my current split how often would you reccomend that I do abdominal work? I get pretty tired, so I kinda sluff off on it Need to work on that...


Posted by: P-funk

Quote:
Originally posted by PreMier
With my current split how often would you reccomend that I do abdominal work? I get pretty tired, so I kinda sluff off on it Need to work on that...
two times a week. I like it with shoulders and arms since they are small muscle groups and I am less fatigued at the end of the workout than on the other days.


Posted by: PreMier

Thanks P-Funkmasterflex!


Posted by: PreMier

Ok.. today was not a good day. The first part of the workout kicked ass! But... then this guy came and started talking to me. God he talked so f'king much I wanted him to die! He was like a fly on shit, so f'king annoying. Took up a bunch of my time, and I didnt get to do the rest of my workout, because im on a strict schedule.

Back--
Pullups
3 sets 10reps per set

Lat pulldowns(Super wide, bar has handles on very end)
3 sets 12 reps@140Lbs

Bent over barbell rows(using reverse grip)
1 set 20 reps@95Lbs
1 set 15 reps@135Lbs
1 set 10 reps@185Lbs

Bent over 2-arm long bar rows
1 set 15 reps@90Lbs
1 set 15 reps@135Lbs
1 set 10 reps@160Lbs

Seated cable rows
1 set 15 reps@120Lbs
1 set 15 reps@140Lbs
2 sets 10 reps@150Lbs

Lat pulldowns(straight bar, reverse grip)
3 sets 10 reps@130Lbs

Rhomboids--(this is where said dipshit started buggin)
Shrugs
1 set 15 reps@135Lbs
2 sets 15 reps@225Lbs
2 sets 10 reps@315Lbs
1 set 8 reps @405Lbs

That is all I was able to get done, normally I would do behind the back shrugs on the smith machine too. And dont forget Biceps... Would normally get to work them out. Im soo pissed


Posted by: atherjen

you need some headphones!!
nice workout for what you got it though!


Posted by: PreMier

Dont like headphones. They are hella annoying. I have a really nice pair that are like DJ ones that cover your whole ears, but thats for when I want to enjoy music. I will just need to tell him to go away next time something like this happens.

Thanks for stoppin by


Posted by: P-funk

Quote:
Ok.. today was not a good day. The first part of the workout kicked ass! But... then this guy came and started talking to me. God he talked so f'king much I wanted him to die! He was like a fly on shit, so f'king annoying. Took up a bunch of my time, and I didnt get to do the rest of my workout, because im on a strict schedule.
I usually try and avoid this by looking down at the ground and not looking at anyone. If they keep talking I just start my next set and not even listend to them.....I guess I am a jerk


Posted by: PreMier

yea, from now on I am going to be a serious ass


Posted by: P-funk

that is the only way to do it. I even try not to look at women when I am working out so that I can stay focused....doesn't always work out that way, but I try


Posted by: M.J.H.

Damn some nice strength PreMier, impressive. How have you workouts been lately. It seems that theyre not on a regular basis? Or am I reading your journal wrong?


Posted by: PreMier

The workouts have been regular(Slight exception for today). I have been on the 3 on, 1 off, 2 on, 1 off. Split for a while. I had a meeting with Ron and he said I needed to change my routine, thats why it has changed mid journal. Also I have quit using a weight belt per info I learned from Vanity and Mudge. I am still in the learning phase of BB. Have been serious for about 5 months now and I am seeing great gains. I believe that I have a lot of potential. Thanks for dropping in


Posted by: naturaltan

Quote:
Originally posted by P-funk
that is the only way to do it. I even try not to look at women when I am working out ...
now that just wrong. Premeir ... I've had situations like that, but I politely just interupt them in mid stream and tell them I have to get back to my set. If they understand, great, if not, f$$$'em


Posted by: Flex

Quote:
Originally posted by PreMier
Ok.. today was not a good day. The first part of the workout kicked ass! But... then this guy came and started talking to me. God he talked so f'king much I wanted him to die! He was like a fly on shit, so f'king annoying. Took up a bunch of my time, and I didnt get to do the rest of my workout, because im on a strict schedule.
No shit bro, i know exactly how you feel. I'm at school, so every 2 min. some dickhead comes up and asks me "can i work in" or "how much you got left" or "wow, your pretty strong".

So what i do is ignore them. I have headphones on, so even if there are standing right in front of me, i keep my head down and pretend they're not there.

If they keep talking, i just throw a weight across the room and scream as looud as i can.....this method usually works well


Posted by: rock4832

Hey Premi! I didn't know you had a journal! Still reading through it but looks great! How is your split working for you?


Posted by: PreMier

NT-- Yea I will tell the guy next time. Thanks.

Flex-- LOL! Man once I get above 200Lbs and lean im sure I can do what you do haha

Rock-- Hey, its about time you dropped in buddy My split is working great! My back is totally fried from the w/o yesterday and my arms actually are a bit sore(something that hasnt happened in a long time).

Thanks all for droppin by


Posted by: PreMier

Ok, the diet is going to vary today... Will mark changes in bold:
9am: 1cup oats, 3tbsp honey, 3 hardboiled eggs, 14oz. milk
10:30 GYM
12:00 Swole V-2(at Gym), Post w/o
12:15 3 scoops ON whey protein
1:00 1can tuna(albacore), 1tbsp mayo, 1tbsp mustard, Bananna
3:15 "Mudge Meal" #1, apple
5:30 "Mudge Meal" #2
8:30 2Lbs ground elk, 4 cups cooked spinach
10:30 Friday, may be out with friends, so no meal :/
12:00 ditto...

The workout today wasnt the greatest... It is still the first week that I have gone without a belt. The pump in my lower back was so intense that I could not continue. I will adapt, it might take through next week though.

Legs--

Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
1set 20 reps@110Lbs
2 sets 20(18) reps@120Lbs

Squats
2 sets 10 reps@135Lbs(warmup)
2 sets 10 reps@225Lbs
3 set 10 reps@ 285Lbs(this is where the burn in my lower back got super INTENSE!)

SLDL
1 sets 10 reps@135Lbs
1 sets 10 reps@185Lbs(could not go on... )

Donkey calf
2 sets 185Lbs go till burn(Roughly 20 reps)
2 sets 225Lbs go till burn(" ")


Posted by: PreMier

Today I ended up going to a new gym. It was ok... They had Nautilus equipment which I was NOT impressed with. The pads were all way too soft, and I didnt like the rubber coated plates Oh, and they lacked good cable machines... They had a grip load of the free motion machines though. Good for fighters, but I didnt care for em.

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
1 set 8 reps@70Lb DB
1 set 8 reps@80LB DB
1 set 8 reps@90Lb DB
2 set 6 reps@100Lb DB

Dumbell flys
5 sets 8 reps@35LB DB

Shoulder--(went very easy because of a rotator injury a few weeks ago, although I feel great I wat it to have proper healing time)
Arnold presses
5 sets 10 reps@35LB DB

Rear delt twists(not sure of the exact name... so this is what their called )
5 sets 8 reps@30Lb DB

Side and front lateral raises
5 sets each 10 reps@35Lb DB

Triceps--
Close grip Bp
2 sets 8 reps@135Lbs
3 sets 6 reps@185Lbs

Dips
5 sets bodyweight 30reps per set(New gym I went to didnt have a dip belt...)

Pushdowns(With rope, on cable machine)
5 sets 15 reps@90Lbs
(with bentbar)
5 sets 15 reps@90Lbs

Reverse grip pushdowns(bentbar, on cable)
Couldtn do theese either because of lack of equip...


Posted by: PreMier

Today was a good workout. I have also increased my meals... I was finding myself getting hungry shortly after each meal. So the "Mudge Meal" now contains 3 cups cooked brown rice, and 3 large chicken breasts, and 1/2 cup spaghetti sauce. That should put them over the 1k calorie mark. I also ate some leftover shrimp from Sundays party. 1/2 pound to be exact

Back--
Pullups
3 sets 10reps per set

Lat pulldowns(Super wide, bar has handles on very end)
4 sets 12 reps@140Lbs

Bent over 2-arm long bar rows
1 set 15 reps@90Lbs
1 set 15 reps@135Lbs
1 set 10 reps@160Lbs

Seated cable rows
1 set 15 reps@120Lbs
1 set 15 reps@140Lbs
2 sets 10 reps@160Lbs

Lat pulldowns(straight bar, reverse grip)
3 sets 10 reps@140Lbs

Rhomboids--I am going a bit lighter, because I feel I need to increase grip strength. Therefore no wraps)
2 set 15 reps@135Lbs
4 sets 15 reps@225Lbs
2 sets 10 reps@315Lbs

Bi's--
Lying incline DB curls
3 sets 10 reps@35Lb DB

Straightbar bi curls
3 sets 10 reps 90Lb bar

Concentration curls(Arnold style, hold onto something and lean over curling one arm at a time.)
3 sets 12 reps@35Lb DB


Posted by: PreMier

I need to start a w/o log to take with me... I forget to do some exercises


Posted by: P-funk

workouts look intense


Posted by: PreMier

Yea, were pretty intense. Was sweating like a whore in church!


Posted by: Flex

Quote:
Originally posted by PreMier
Yea, were pretty intense. Was sweating like a whore in church!
HAHAHA i know how you feel bro. i sweat my ASS off. within 15min looks like i jumped in the swimming pool haha


Posted by: atherjen

everythings looking great in here! seems like training and diet are right on! Keep it up!


Posted by: P-funk

Quote:
Originally posted by Flex
HAHAHA i know how you feel bro. i sweat my ASS off. within 15min looks like i jumped in the swimming pool haha

Two of my buddies that I train with have crazy over active sweat glands. I have never seen a person break a sweat while wakling down the street in 10degree wheater. So you can imagine what it looks like when they workout....lol.....One warm up set and they look like I do at the end of a 2hr. workout!!!


Posted by: PreMier

Well, went a bit lighter again on legs. Didnt want the extreme pump in my lower back again... needed to finish the w/o.

Legs--

Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
1set 20 reps@110Lbs
2 sets 20(18) reps@120Lbs

Squats
2 sets 10 reps@135Lbs(warmup)
2 sets 10 reps@225Lbs
2 set 6 reps@ 285Lbs

Front squats
2 sets 10 reps@135Lbs
2 sets 10 reps@185Lbs

SLDL
2 sets 10 reps@135Lbs
2 sets 10 reps@225Lbs
1 set 10 reps@135Lbs

Standing calf raises
2 sets of 225Lbs 50rep sets, 10 slow controlled reps, 10 bounce/fast reps-repeat

Donkey calf
2 sets 185Lbs go till burn(Roughly 20 reps)
4 sets 225Lbs go till burn(" ")(man.. theese fried my calfs today... Could hardly walk!)

Also I mentioned yesterday that I was increasing my diet... well I did yesterday, but not today. I found it VERY hard to keep the food stomached. I almost lost it more than a few times. And I couldtn even drink a protein shake before bed because I was so full, I was almost puking. I did however change it a bit... Its now only about 2 1/2cups rice instead of 3 and I also eat 2 1/2 chx breasts instead of 2.

Also my biceps are sooo sore. They havent been sore in months! I could hardly brush my teeth!


Posted by: P-funk

great workout.....how deep are you getting on those squats??? ass to the grass or parallel?

How many cals are you eating that you need to choke down??


Posted by: PreMier

Quote:
Originally posted by P-funk
great workout.....how deep are you getting on those squats??? ass to the grass or parallel?
Oh yes.. I always hit parallel and usually lower. I am very anal about it, because I see so many kids that never even get close.


Quote:
How many cals are you eating that you need to choke down??
What do you mean? The meals yesterday contained 3 cups cooked rice, 3 large chicken breasts, 1 cup spaghetti sauce, and 1 apple. After the third meal I could taste it in the back of my throat and was constantly burping it up. Each meal contained roughly 1200 cals. So I have lowered the amound of rice and increased the amount of chicken in them. I just finished the first a bit ago. Feel fine.


Posted by: P-funk

I meant how many cals are you eating per day?? You are eating 1200cals per meal?? 7 times a day?? 9400cals daily??


Posted by: PreMier

No. Each "mudge meal" contains about 1000 cals now. Yesterday they were more and made me sick. I will count the cals in all my meals when im home tomorrow morning and post them. So yesterday it was 3600 cals in 3 meals Plus the cals in the other meals... dont know how many though.


Posted by: P-funk

doin' good man.....that is what you gotta do to put on size. You should have seen how much food I was eatin' when I was bulking up.


Posted by: PreMier

Is this it? LOL I was going to try and copy it... but I needed something simple. I dont have much time to prep food. So I just kind of whing everything together.


Posted by: P-funk

that is probably form one day or maybe one week, althoug I don't think the cals are taht high there. I was also eating extra meals in between and was eating a lot of carbs. I mean, I was punding down food, that was a guidline. Basically I took that meal plan and if I ate all of that, or at least the first 4-5 meals and it was defenite IO was going to get the other 2-3 in that day I would just start banging down food.......steak and eggs, pancakes, MRPs, occasionally protein bars, whey shakes and a box of cereal...I mean I really ate a lot of food.


Posted by: M.J.H.

Some nice workouts man, keep up the hard work. How is your rotator cuff coming along?


Posted by: PreMier

It actually feels really good. Its a bit sore after shoulder day, but not bad. I am going to give it a while longer before I start back pressing though. Thanks for askin


Posted by: Flex

Bro-
i also HAD rotator problems.

i've been doing a few things for a while now and it feels much better.

First, i warm up for like 10minutes with real light weights (those big ass 2.5lber's). i do big circles with each shoulder, a few rotator movements, and a few light sets of a few different exercises (push ups, rows, upright rows, presses etc.) just to warm up the joints.

Secondly, it was usually heavy benching and shoulder pressing that hurt my shoulders. i've found that pressing with a closer grip puts MUCH less stress on your rotators.

try these out bro. i used to have pain all day all night. now it suprises me if my shoulders hurt at all.......


Posted by: PreMier

Thanks Flex. Will do.


Posted by: PreMier

P-funk-- Here are my daily calories. They are never below this, but sometimes go higher. I forgot to add the cottage cheese... And I didnt add tuna because I didnt eat any for the last few days

9am: 1 1/3cup oats, 3tbsp honey, 14oz. milk(200 from oats, 180 from hiney, 200 from milk)
10:30 GYM
12:00 Swole V-2(at Gym), Post w/o
12:15 3 scoops ON whey protein(330 from protein, 200 from milk)
3:15 "Mudge Meal" #1, apple(1000 cals, dont know how many cals apple has )
5:30 "Mudge Meal" #2(1000 cals)
8:30 "Mudge Meal" #3, apple(1000 cals, dont know how many cals apple has )
10:30 2cups cottage cheese(forgot oops!)
12:00 3 scoops ON whey, then right to bed.(330 from protein, 200 from milk)
So a total of 4640cals a day. Well actually more, but thats pretty close.


Posted by: PreMier

Flex-- I did the warmups like you suggested. Felt pretty good. Noticed people lookin at me, musta looked odd LOL.

Good workout today. Went lighter with a bit higher reps for shoulder. Felt a bit of pain earlier but feeling better now. Overall I think it is recovering nicely. Should be well within the next few weeks. I hope...

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
1 set 8 reps@80LB DB
2 set 8 reps@90Lb DB
2 set 6 reps@100Lb DB

Dumbell flys
2 sets 10 reps@35LB DB
3 sets 8 reps@45Lbs DB

Shoulder--
Side and front lateral raises
5 sets each 10 reps@20Lb DB(kept going continious. Only rest was when the other shoulder was working... total killer)

Rear delt twists(not sure of the exact name... so this is what their called )
5 sets 8 reps@20Lb DB

Arnold presses
5 sets 10 reps@35LB DB

Triceps--
Close grip Bp
2 sets 8 reps@135Lbs
3 sets 6 reps@185Lbs

Pushdowns(With rope, on cable machine)
3 sets 15 reps@60Lbs
2 sets 10 reps@80Lbs
(with bentbar)
3 sets 15 reps@60Lbs
3 sets 10 reps@80Lbs

Reverse grip pushdowns(or pulldowns since reverse)(bentbar, on cable)
5 sets 8 reps@70Lbs


I also noticed that the weights seem heavier at my gym than the other gym I went to the other day(cable only) It was a bit harder to do cable exercises with the high weight I used at the other place.


Posted by: atherjen

I noticed the SAME thing at diff gyms with the cables. I think diff machines weights vary.. i swear!at my old gym I used to do 140 or more for pushdowns and at my new gym I can only use 50/60
weird!
anyways just wanted to let you know things are looking great! diet and training! looks like you really lov that mudge meal eh!


Posted by: PreMier

I am actually quite sick of it now... lol I have been steadily gaining over a pound a week though. So it must be working


Posted by: Flex

hahahah.

bro, the cable's at my school are RIDICULOUS. I put the pin @ "150", and i do sets of like 15 w/ reverse bicep curls.

its pretty funny sometimes though. cuz chicks look at me like i'm a frickin animal hahahahahahahaha


Posted by: PreMier

Good workout today, not as good as I would have liked though. For some reason I get theese INSANE pumps in my lower back. I mean really fuking insane. It hurt so bad today I had to lay down in the gym and couldnt move lol. After about 10 mins it was gone, but it really hampered my concentration. I guess I will need to just keep lifting and get my lower back stronger..

Back--
Pullups
3 sets 10reps per set

Lat pulldowns(Super wide, bar has handles on very end)
3 sets 12 reps@140Lbs

Bent over barbell rows(using reverse grip)
2 set 15 reps@135Lbs
3 set 10 reps@185Lbs

Bent over 2-arm long bar rows
1 set 15 reps@90Lbs
1 set 15 reps@135Lbs
1 set 10 reps@160Lbs(this is where the burn started to really fukin hurt)

Seated cable rows
1 set 15 reps@120Lbs
1 set 15 reps@140Lbs
2 sets 10 reps@150Lbs

Lat pulldowns(straight bar, reverse grip)
3 sets 10 reps@130Lbs

Rhomboid--(didnt do too many shrugs because back was still really tight.)
Behind the back barbell shrugs(smith machine)
2 sets 15 reps@135
3 sets 15 reps@225

Bi's--
Lying incline DB curls
4 sets 12 reps@35Lb DB

Straightbar bi curls
4 sets 10 reps 90Lb bar

Concentration curls(Arnold style, hold onto something and lean over curling one arm at a time.)
3 sets 12 reps@35Lb DB

Cable curls(the one in the bicep article on IM)
4 sets 12 reps@40Lbs(each arm)

My diet today is shit too... Not enough time to prep meals... soo... I had to buy some sirloin rice bowls from Kenjis. Cost me 20$ fukin bucks (extra meat ofcourse)


Posted by: Fade

Do you get a bad lactic acid burn in your lower back?


Posted by: rock4832

Wow, your w/o's are looking great buddy! Keep up the good work. BTW, how long are your w/o's?


Posted by: PreMier

Quote:
Originally posted by Fade
Do you get a bad lactic acid burn in your lower back?
Fade-- Not sure... It was more of like a cramping/pump feeling. My back was never sore the next day. If it was lactic acid I would feel it for a few days, correct?


Posted by: PreMier

Quote:
Originally posted by rock4832
Wow, your w/o's are looking great buddy! Keep up the good work. BTW, how long are your w/o's?
Heyo rock! My workouts are anywhere from 1hr to 1hr 40mins. Leg days are usually shorter because its one group.


Posted by: PreMier

Well.... I did legs today, because I didnt go to the gym on Saturday. It snowed quite a bit here and for me to shovel my drive, and my grandparents it took almost 4hrs. What a pain in the ass! Nice to help out though. So yea, worked legs today.

Legs--

Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
2 sets 20 reps@110Lbs
2 sets 15 reps@120Lbs

Squats
2 sets 10 reps@135Lbs(warmup)
2 sets 10 reps@225Lbs
3 set 10 reps@ 285Lbs

Front squats
2 sets 10 reps@135Lbs
3 sets 8 reps@185Lbs

SLDL
2 sets 10 reps@135Lbs
2 sets 10 reps@185Lbs
2 sets 10 reps@225Lbs

Donkey calf
2 sets 185Lbs go till burn(Roughly 20 reps)
2 sets 225Lbs go till burn(" ")
2 sets 285Lbs 10 reps

Well, seemed like a pretty decent workout today... But for some reason I feel like I didnt get that great of a workout. Any one have suggestions on Leg day? maybe just increase weight, more reps, diff exercises? Thanks.


Posted by: atherjen

hmmmm question.... I see that your doing the same # of reps but for different weights. are you not going to failure on those sets?


Posted by: PreMier

Like on squats? Nope. I am almost failing... I could probably go heavier, and will, but was waiting for my back to get a bit stronger from not using a belt.
On SLDL I really dont go to failure. I like to use a bit lighter weight so as to concentrate on the hammies and not so much worry about my grip and form.


Should I go to failure. Like on squats on 225 go till I cant go anymore then up the weight?


Posted by: PreMier

Seems that AJ disapeared..
Ok, legs are pretty sore. Mostly ass and hammies. Quads not really sore at all...

Todays workout was ok, but not the best. Early on I felt a straining in my tendons in my right arm. It started to affect my lifting, and on my last set of DB presses I almost dropped the weight on myself due to a giveout. My arm was pretty sore, but feels better now. This is also the first time in months that I have worked my abs out. They are so damn sore it hurts to even breathe lol

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
2 set 8 reps@80LB DB
2 set 8 reps@90Lb DB
1 set (3) reps@100Lb DB(this is where I failed. I didnt go onto anymore chest exercises because my whole arm and shoulder were dead feeling)

Shoulder--
Arnold presses
5 sets 10 reps@35LB DB

Rear delt twists
5 sets 8 reps@30Lb DB

Side and front lateral raises
1 set each 15 reps@10lbs
5 sets each 10 reps@35Lb DB

Triceps--
Pushdowns(With rope, on cable machine)
2 sets 15 reps@60Lbs
3 sets 10 reps@80Lbs
(with V-Bar)
5 sets 12 reps@70Lbs

Reverse grip pushdowns(V-Bar, on cable)
5 sets 8 reps@70Lbs


Posted by: atherjen

then stop breathing if it hurts! hehe jk! dont do that...... could be bad!
and are you OK??? droping a weight on yourself? yikes!
teaches you right for not easing off after you felt the strains...

and yes yes YES you should be going to failure on squats and deads, at least to near failure(argued issue) but I go to failure. never just stop with a weight, if you can push out more then do it.. (unless it is a warm up set). if you end up getting too many reps then you wanted to aim for, increase the weight.
and on those leg extensions, reallyy concentrate on squeezing at the peak of the contraction


Posted by: PreMier

I'll stop breathing just for you... I am fine. Re-read almost dropped the weight on myself. I am not slow enough to let a 100Lb DB smash me hehe
Thanks for the advice. I will definately go to near failure on squats now Also I DO concentrate on the last part of extensions. I am following advice from GoPro, where I lift almost to vertical, then slowly contract to vertical, then slowly down-repeat.


Posted by: atherjen

okie just making sure your making the best of those extensions!
and thank goodness it didnt drop...I need to read more carefully eh!
let me know how those squats and deads feel after hitting closer to failure on them!


Posted by: rock4832

Looking good man! But be careful with your arm. I'm telling you you don't want to develop a chronic problem! Where exactly is the pain?


Posted by: PreMier

Thanks rock. The pain started in the elbow region, and then went into my shoulder. It was a "dead" feeling. Cant really explain. Also doing the heavy bench I could almost feel like a slight popping, or a slight stretching of the tendon... it was wierd. Feels fine now though


Posted by: atherjen

alright now you ol thread jacker <--yah thats you! you never asked me for advice and I was under the understanding you knew a heck of alot more then me anyways when it came to training. Im a lil amatuer gal trying to play in a tuff mans sport.


Posted by: rock4832

Who you talking to Jen?


Posted by: PreMier

Grrr... *shakes fist* I do know a lot... But was just curious as to your thoughts. Look back, I ask for criticisms from you IE: is everything looking ok? IE: How is my workout plan?


Posted by: PreMier

She is being mean to ME rock.


Posted by: PreMier

Quote:
Originally posted by PreMier
Thanks Atherjen. No criticism's?
Ok see!


Posted by: rock4832

Oh, I'm so sorry Premi! But judging from how much more weight you lift than me you deserve it!


Posted by: atherjen

Ohhh I was talking to Premier...
DONT you raise a fist to a lady!!! I may like to play with iron toys but I can still wear a dress(only if I was knocked out and not aware of it.. lol).


Posted by: PreMier

Oh great the peeps in my journal are turning on me!


Posted by: atherjen

Quote:
Originally posted by PreMier
Ok see!

I DID reply!!!!!!!! see did I not offer advice on the legs?!?!?!


Posted by: PreMier

Ok, thanks. AGAIN!


Posted by: naturaltan

Premier buddy ... what's happening in here?


Posted by: PreMier

Not sure NT... Cant tell if people are joking or serious lol

Everything will be back on track tomorrow.


Posted by: PreMier

Quote:
Originally posted by atherjen
Ohhh I was talking to Premier...
DONT you raise a fist to a lady!!! I may like to play with iron toys but I can still wear a dress(only if I was knocked out and not aware of it.. lol).
Somehow I missed this one. I wasnt raising a fist per se, I was shaking it. Hmm... like if someone was to say "Damn you!" While shaking their fist. Not meant to be violent in any way.

Ugh...


Posted by: Flex

Hey........leave my man Premo alone.

Glad your rotator is doing better. I take a good 10-15 minutes warming up. Plus i like it to cuz i get a nice little "pre workout" pump......

be careful w/barbell movements. i stopped doing incline bb and bb shoulder presses, and started using dumbells instead. had little to no pain. then, last week, i switched back to bb for incline and shoulder pressing, and wouldnt you know it, pain the next few days........


Posted by: PreMier

Thx Flex. Yea I still havent gone back to bb on bench, but will try military presses with a bb soon I hope. I just feel like my shoulders are shrinking with no military press....


Posted by: Flex

thats what i'm saying bro....

u can still do military's, just use db's instead.....


Posted by: P-funk

If your shoulder is bad then do yuor presses with dumbells and rotate your elbosw a bit forward (so that the dumbells are a about a45 degree angle from your head). This will take the movement out of shoulder abduction and place it more in the sagital plane (flexion). By doing this you willmove the supraspinatus (one of 4 rotator cuff muslces) out of the way of the humerus and prefent shoulder impingment. this angle feels much better and is how I do my presses all the time prettty much. Even with the barbell I take a narower grip so that those elbows are rotated a liltte more forward.


Posted by: PreMier

Thanks Patrick. I will start presses like that next shoulder day(fri).


Posted by: PreMier

Was feeling lazy today... so no trap work. Also really easy bicep day. Arms still hurting from straining them.

Back--
Pullups
3 sets 10reps per set

Lat pulldowns(Super wide, bar has handles on very end)
3 sets 12 reps@140Lbs

Bent over barbell rows(using reverse grip)
2 set 15 reps@135Lbs
3 set 10 reps@225Lbs

Bent over 2-arm long bar rows
1 set 15 reps@90Lbs
2 set 15 reps@135Lbs
2 set 10 reps@160Lbs

Seated cable rows
1 set 15 reps@120Lbs
1 set 15 reps@140Lbs
2 sets 10 reps@150Lbs

Lat pulldowns(straight bar, reverse grip)
3 sets 10 reps@140Lbs

Bi's--
Lying incline DB curls
4 sets 12 reps@35Lb DB

Straightbar bi curls
3 sets 10 reps 80Lb bar


Posted by: I'm Trying

Great looking workout PM!!
Thanks!!


Posted by: rock4832

How do you people do so much on BB Rows? I don't get it, am I missing something? I can't get past 155 for 6 reps and thats with poor form!

Sorry premi, little vent there in your journal! It's over now. Good w/o!


Posted by: PreMier

How are you doing your BB rows? I was a bit sloppy on the last set too. I will probably lower the weight to get a better contraction next time. I like to hold it underhand so that it helps pre-exhaust my biceps. Sorry dont know how I do so much I was going to get a digital camera soon... probably still will. But I seem to owe Uncle Sam some tax money. Rough estimate last night was around 800$, and thats just for federal!


Posted by: PreMier

Thanks for droppin in IT


Posted by: I'm Trying

Quote:
Originally posted by PreMier
How are you doing your BB rows? I was a bit sloppy on the last set too. I will probably lower the weight to get a better contraction next time. I like to hold it underhand so that it helps pre-exhaust my biceps. Sorry dont know how I do so much I was going to get a digital camera soon... probably still will. But I seem to owe Uncle Sam some tax money. Rough estimate last night was around 800$, and thats just for federal!
Where is SLC by the way??
thanks!!



Posted by: PreMier

SLC is Salt Lake City.


Posted by: atherjen

whos Uncle Sam??

good workout PM! dont overdo it though after that lil strain!


Posted by: I'm Trying

Quote:
Originally posted by PreMier
SLC is Salt Lake City.
Ahhhh


Posted by: I'm Trying

Quote:
Originally posted by atherjen
whos Uncle Sam??

good workout PM! dont overdo it though after that lil strain!
Ever seen the pics from the U.S. with an old guy in red white and blue pointing his finger and the poster says I want you...join the army etc (appeared around WWI). Well an expression we use hear in the states when we pay federal taxes we owe Uncle Sam X amount.
Thanks!!


Posted by: PreMier

Here is Uncle Sam...


He is basically the US Government.

On that note, I usually buy my own chicken, fresh boneless skinless breasts. Well, my mom thought she would be "Nice" and buy some chicken for me since I have been busy. Well fuking A... She bought 60$ worth of FROZEN breasts And she wants me to pay for them... what a moron!


Posted by: I'm Trying

Quote:
Originally posted by PreMier
Here is Uncle Sam...


He is basically the US Government.

On that note, I usually buy my own chicken, fresh boneless skinless breasts. Well, my mom thought she would be "Nice" and buy some chicken for me since I have been busy. Well fuking A... She bought 60$ worth of FROZEN breasts And she wants me to pay for them... what a moron!
DAMMIT PM! You beat me to the pic
Thanks!!


Posted by: Jill

Is this the same uncle sam from the famous 'uncle sams cereal' i cannot buy here in Canada?


Posted by: PreMier

Hi Jill

Not sure... The above uncle sam is a bastard!


Posted by: I'm Trying

Hey PM where can I find Mudge' s meals??
Thanks Buddy!!


Posted by: PreMier

From first page :
Quote:
Originally posted by PreMier
Also I forgot to put what a "Mudge Meal" is ingredient wise. I got the idea from a member on the board Anyways its 3cups of cooked brown rice, 2 chx breasts, 1/4 - 1/2 cup spaghetti sauce for flavor. Each "Mudge Meal" contains roughly 900 cals
You make them yourself. Its 2 LARGE chicken breasts, and about 1cup spaghetti sauce. I buy in bulk from Costco. And they are about 1000 cals.


Posted by: PreMier

Hey all! Check this out! Virtual Body Builder! Join if you havent!


Posted by: I'm Trying

How many carbs and protein grams do you eat per day??
Thanks!!


Posted by: PreMier

I havent figured out my daily macros. Here is the caloric intake though.

Quote:
Originally posted by PreMier
P-funk-- Here are my daily calories. They are never below this, but sometimes go higher. I forgot to add the cottage cheese... And I didnt add tuna because I didnt eat any for the last few days

9am: 1 1/3cup oats, 3tbsp honey, 14oz. milk(200 from oats, 180 from hiney, 200 from milk)
10:30 GYM
12:00 Swole V-2(at Gym), Post w/o
12:15 3 scoops ON whey protein(330 from protein, 200 from milk)
3:15 "Mudge Meal" #1, apple(1000 cals, dont know how many cals apple has )
5:30 "Mudge Meal" #2(1000 cals)
8:30 "Mudge Meal" #3, apple(1000 cals, dont know how many cals apple has )
10:30 2cups cottage cheese(forgot oops!)
12:00 3 scoops ON whey, then right to bed.(330 from protein, 200 from milk)
So a total of 4640cals a day. Well actually more, but thats pretty close.



Posted by: P-funk

cals look good. Macros in in my opinion don't mean that much when bulking. All I care about when bulking is calores and protein. Are you getting enough Protein? If so then good....now just eat everyhting else in sight because it is just energy to train hard. Ya dig?


Posted by: rock4832

Anything, meaning ANYTHING P-funk?


Posted by: P-funk

lol, pretty much. I mean I eat really clean all the time, even when bulking. But when I am bulking I'll still pound down things like pasta or tons of cashews or cereal just to get easy calories. I can eat so much food that it is rough trying to get enough to eat so I have to go with things that are really calorie dense.


Posted by: rock4832

Cool, can't wait till after Comp so I can bulk again


Posted by: P-funk

Quote:
Originally posted by rock4832
Cool, can't wait till after Comp so I can bulk again

me too


Posted by: PreMier

Hrm... I am pretty damn sure I am getting enough protein... I mean I get 90+ from shakes alone. Plus the 6 large chx breasts I eat a day, and the 2 cups cottage cheese. Maybe I need to figure out my macros.

Killer arm rock!


Posted by: rock4832

Haha, thanks Premi! I'm not happy with it though. But i'm keeping optimistic. I usually get about 150g protein from shakes a day. I know that's not optimal (meaning I need more food) but that's what I have time for.


Posted by: PreMier

I cant imagine working the hours you work, and trying to be a BB... You are one dedicated man rock.


Posted by: rock4832

Thanks Prem! That means alot. Hey, your almost at 2,000!!


Posted by: Burner02

hey premi-
dang...just read your WHOLE journal..inspiring, bro-
Couple ?'s:
Are you not upping the weights on your chest day? Looks like you've been doing the exact same thing for 5 - workouts? (or doing that on purpose?)

I think you and I do similar back workouts. I usually do two exercises per angle (pull up / pull down and bb rows / cable rows)
Do you like to rpe-exhaust your legs before squats?

Lookin' good, bro-
might try those mudge meals..



Posted by: PreMier

Well, 5 workouts is 2-3 weeks only. So I have really not gotten strong enough to up the weights. I guess I could but I am not powerlifting, so as long as I feel I got a good workout I am ok with it.
I dont necissarily pre-exhaust them. I dont do ANY cardio... none at all. I find doing a couple of sets of leg extensions helps warm up my quads. Basically it just loosens me up a bit.

Thanks for droppin by Burner


Posted by: Burner02

gotcha. I read in another thread your day split. Spoke too soon.
Your legs recover that quickly? Your leg W/outs are more intense than mine...and mine take some time to heal...
Guess I am just old..



Posted by: PreMier

Yea, changed the split in the first part of the journal. I dont do the #1 post w/o anymore.

Well, they recover for the most part. My hammies are a bit stiff/sore, but I have legs tomorrow. I am also going to go to failure tomorrow on legs. So maybe they will get fried.

C'mon man... your not old. I bet you put more effort into it than I do.


Posted by: Burner02

I'm liking your split. THinking I give it a whirl next week.
More effort? Did you read my journal? I get my dumb ass stuck under my squat? I wasn't ready for the weight. Was leasning too far forward, didn't get down as far as I like to go..wanted to feel the weight...boy did I!



Posted by: PreMier

Yea, I read your journal That split is really good. Best one I have tried ever since doing 1 bp a week.


Posted by: PreMier

Well... I did legs today, and since Atherjen said I should be going to failure thats what I did. I had to stop a little early, because the "pump" in my back came back. I guess its from heavy weight, I dunno.

Legs--
Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
2 sets 15 reps@110Lbs

Squats(to failure )
2 sets 10 reps@135Lbs(warmup)
1 set 20 reps@225Lbs
2 sets 6,4 reps@315(I sooo wish I had a spotter. It would be so beneficial to get a few more reps out of theese with a little bit of help )

SLDL
1 set 12 reps@135
2 sets 10 reps@185(back was fried so I quit here.)


Posted by: Flex

yo buddy....

you're lower back "pumps" are prob. cuz you're leaning forward too much when squatting.....try keeping that head up and staying more upright, that should do the trick....

and when you squat, don't do so many "warmups".
do like 1 set of 135 (like 8 or 10x's). then move to 225 (only like 6-8), then start going heavy. thats how you make your legs grow....i used to make the same mistake, and rep out on 225, then 275. by the time i got to 315 i was dead. now, i rep 315 like its cake.......


Posted by: PreMier

Thanks Flex. I am thinking that my back is getting pumped because I only got rid of my weight belt a week ago. I will definately make sure my form is solid next time I squat.


Posted by: atherjen

ahhh no more belt! give it time, your body will adjust! Im SOO glad to see you went to failure! wait til how you feel tomarrow and sunday!


Posted by: PreMier

Yea, im already sore... YOU owe me a butt rub


Posted by: P-funk

Also, where do you place the bar on your back? High on your traps or low on your traps?


Posted by: PreMier

Its higher on my traps.


Posted by: atherjen

Quote:
Originally posted by PreMier
Yea, im already sore... YOU owe me a butt rub
eewwwww hairy bumms!!
haha jk


Posted by: P-funk

okay, of you hold it higher on your traps make sure that you sit up a bit more and lead with your chest a lot. It is hard to hold it up there when the weight gets heavy because most people don't have the lower back strength to stay upright and they end up squating and their back rounds and there hips move first so they are not going chest up which puts a hurtin' on the lower vertabrae. Try sitting in the hole with light weight for a 4sec pause at each rep (stop squats). Pausing and staying upright like that will give you some good endurace and lower back strength to go heavier.


Posted by: PreMier

Quote:
Originally posted by atherjen
eewwwww hairy bumms!!
haha jk
Its not hairy...


Posted by: PreMier

Quote:
Originally posted by P-funk
okay, of you hold it higher on your traps make sure that you sit up a bit more and lead with your chest a lot. It is hard to hold it up there when the weight gets heavy because most people don't have the lower back strength to stay upright and they end up squating and their back rounds and there hips move first so they are not going chest up which puts a hurtin' on the lower vertabrae. Try sitting in the hole with light weight for a 4sec pause at each rep (stop squats). Pausing and staying upright like that will give you some good endurace and lower back strength to go heavier.
Thanks Patrick. I know I NEVER round my back, but I might be leaning a bit forward like Flex said. On the stop squats, should I stand in normal squat stance, or have my feet closer together?


Posted by: P-funk

Normal squat stance. It is not the lower back that rounds. Usually most people round in there thoracic spine and don't know it. It usually will happen to me on my last few reps of my last set as I get really tired. It happens to pretty much everyone. A good spotter will tell you when it is happeneing.


Posted by: PreMier

Well... this weekend was pretty bad, as far as a bulk is concerned. Sat I didnt go to the gym, because I was just soo busy. I am also guessing my cals were in the 1k-3k range Sun was also a pretty bad day. I did consume a bunch of cals, but it was from garbage like corndogs and pizza.
I did however feel really strong today.
Changing the way I write things, will go weightxrepsxsets
EDIT: Weighed 193 today.

chest--
Flat BB
135x10x2(warmups)
225x8x2
245x6x2

Incline DB
80x10x2
90x10x2

Incline to flat flys(superset)
40x10=40x10
40x10=40x8

Shoulder--(I started to do DB military. I am ecstatic to report no pain!)
Front, side lateral raises(superset)
15x15x3

Military DB press
50x10x1
60x10x1
70x10x2

Rear delt twists
20x10x3(insane burning in my shoulders... God that felt good! Pain free baby!)

Triceps--
Rope pulldowns
60x15x1
70x15,12,12x3

Reverse grip pulldowns(on V-bar)
60x15,15,12,12x4

Close grip BP
135x10x2

Dips
BW+45x15x2

All the parts I lifted today feel totally spent. I feel like its the best w/o I have gotten in a while.


Posted by: atherjen

guess that pizza and corndogs were kickin in at the gym today hunh! nice lifts! and Im glad to hear that your shoulder is pain free!!


Posted by: greekblondechic

look at that, magic pizza


Posted by: PreMier

Hi AJ
Yea I am hoping it was the extra day rest and not the garbage I ate... I would hate to start bulking like Mudge (corndogs, doughnuts, soda) I am hoping the shoulder is healed... Will start BB military in a week or 2.


Posted by: rock4832

Looking good buddy! Keep up the hard work. Are you using any particular tempo with your lifts?


Posted by: PreMier

Hey rock, good to see ya buddy. I dont really use a tempo, other than taking it down slowly(controlled) and then going up. I dont blast the weight up, I just lift it. I would say on BP it is probably like 2/3-0-2/3.


Posted by: Burner02

great lifts, pre!
man, some bastard stole the belt from the gym, so cannot do weighted dips...might have to go and invest in my own...
oh..my pics..are in the journal..feel free not to laugh..



Posted by: PreMier

Hey Burner. Yea I will stop by for sure, always do. That sucks man, have the gym buy a new one! Its their responsibility.


Posted by: Burner02

they say that there is one on order...


Posted by: PreMier

Overall good workout today. I am kinda contemplating on using my wraps again... I cant hold enough weight to really get a good trap workout, im a wuss.

Back--
Pullups
3 sets 8,6,6 reps

Lat pulldowns wide grip(bar has handles on the end.)
100x15x1
120x10x2
140x8x1

Reverse grip bent over BB rows
135x10x1
185x8x3

Bent over 2-arm long bar rows
90x15x1
160x12,10,10x3

Seated cable rows(seemed super light today..)
140x15x1
160x10x1
180x10x1
200x10x1

Lat pulldowns(straight bar, reverse grip)
120x10x1
140x10x2

Rhomboids--(need wraps im too weak to hold a bunch of weight )
Shrugs
135x10x2
225x10x2

Behind the back shrugs(smith machine)
225x15x4

Biceps--
Lying incline DB curls
35x15,15,12,12x4

Standing bicep curls(one arm at a time and giant set)
30Lb DB, 25Lb DB, 20Lb DB, 15Lb DBx10x1

Reverse grip straight bar curls
50x10x2

Shrugs


Posted by: atherjen

NO WRAPS YOU WUSS!!!!


Posted by: PreMier

How am I supposed to get a good trap workout

Help... Im SHRINKING!


Posted by: Flex

bro-

don't listen to all the "strap haters......

since i've been using straps, my lats, back thickness, and traps have increased TREMENDOUSLY by being able to handle weights i wouldnt normally be able to hold on to (chins, rows, deadlifts, shrugs etc.).
my forearms are naturally big, so that helps.....

but honestly, ask yourself......
do you want big forearms? or a big back, lats and traps?

i think you and i both kn0ow the answer to that one.....


Posted by: I'm Trying

Quote:
Originally posted by PreMier
How am I supposed to get a good trap workout

Help... Im SHRINKING!
Gotta start somewhere man!! I stopped using my belt yesterday and the only way to get your wrists/grip strong enough is to stop using them. Just work with a weight you can handle they'll build up fairly quick!!
Thanks!!


Posted by: Flex

plus i've found that a few sets of forearm curls at the end of arm and back day is sufficient to keep the forearms decent.....

you know another secret i have............
it may sound stupid, but those little black grip things where you just squeeze it, then relax. do 'em driving, watching tv or whenver, and guarenteed your forearms will grow and get stronger as well........


Posted by: Burner02

I use versa-grips. THey are great! I got mine @ Galyions (sp)
takes like 2 sec to 'latch' on to your weight (dumb bells included) and rip!
check them out! I dom't ever use normal straps any longer


Posted by: PreMier

Yea, I have some prototype straps my gym gave me and they have this hook on them with rubber on the inside for grip. They then velcro around your wrist and it supports the weight, but I dont like em. I like the plain jane 6$ wraps.
My forearms are pretty good sized... I just cant hold much over 225Lbs. It just starts to wear me down. I also have some of those grip/spring things. Infact their sitting right here at my work desk, but I havent used them forever lol.


Posted by: I'm Trying

Quote:
Originally posted by Flex
bro-

don't listen to all the "strap haters......

since i've been using straps, my lats, back thickness, and traps have increased TREMENDOUSLY by being able to handle weights i wouldnt normally be able to hold on to (chins, rows, deadlifts, shrugs etc.).
my forearms are naturally big, so that helps.....

but honestly, ask yourself......
do you want big forearms? or a big back, lats and traps?

i think you and i both kn0ow the answer to that one.....
Sorry to disagree with you flex but don't you want an overall look instead of lacking in certain areas and looking disapportionate. I'm in no means able to compete competitivly or look even close to being big but if PM's forearms/wrists aren't naturally blessed like yours he is probably better off getting them in line with the rest of his body.
Well thanks for listening to my $0.02.
Thanks again!!



Posted by: PreMier

Well IT, my forearms are about 13 1/2 inches around. Not too small But not as big as Flex's im sure. Kid is LARGE!


Posted by: greekblondechic

Quote:
Originally posted by PreMier
Well IT, my forearms are about 13 1/2 inches around. Not too small But not as big as Flex's im sure. Kid is LARGE!
Your forearms are bigger than my biceps!

I'm afraid to measure my forearms and compare...but hey, I like my skinny wrists


Posted by: PreMier

Ok.. Just measured and I lied. They are 13 1/4

Thanks for droppin by GBC


Posted by: greekblondechic

Do you "flex" when you measure them, I wanna do mine, for kicks


Posted by: I'm Trying

Quote:
Originally posted by PreMier
Well IT, my forearms are about 13 1/2 inches around. Not too small But not as big as Flex's im sure. Kid is LARGE!
Yeah not bad but they can be big doesn't mean they are strong as they are big. For example Jen. I'm bigger then her (I'm guessing arm/leg diameter) but she can throw up more weight then me in 90% of her workout compared to mine but you need to build up the strength to be able not to use the wraps as a crush. I believe all you need to workout are a good pair of shoes, comfortable clothes and gloves (I use to believe a belt but changed my mind with help from everyone).
Thanks for listening!!


Posted by: PreMier

Quote:
Originally posted by greekblondechic
Do you "flex" when you measure them, I wanna do mine, for kicks
Yep


Posted by: I'm Trying

Quote:
Originally posted by PreMier
Ok.. Just measured and I lied. They are 13 1/4

Thanks for droppin by GBC
THEY'RE SHRINKING!!!! j/k still pretty impressive. Have you posted all your measurements in your journal yet?? I have dial up and don't want to be here until 3:00am trying to read it. Read it once already.Can't remember.
Thanks!!


Posted by: PreMier

No... I havent posted anything(measurements) about myself. I find measurements to be... discouraging.


Posted by: Flex

^tell me about it bro.....


Posted by: PreMier

Yea... It might be nice to measure if I had a 20inch arm and 30inch quads mwahaha

BTW Flex... I hate you. See below


Posted by: PreMier

Whoa damn... legs are TOASTED! I took Flex's advice and did less warmups, and went heavy. Excellent advice. Damn, it has only been a few hrs after and they are really starting to hurt. Thank the good lord tomorrow is off day

Legs--
Squats(started here, because some fat lady was on extensions... Will start here from now on.)
135x10x1
225x10x1
315x8x2PB (I have never squated this much by myself EVER in my entire life! I also had an old lifting buddy there watching my form from the side. He said my form was great and my back didnt hurt at all )

SLDL
135x12x1
225x10x3

Leg extensions
90x15x2
120x10x2

Standing calf(I go 10 slow, 10 fast, 10 slow.. untill I hit 50 reps)
185x50x2
225x50x2

Donkey calf
280x12x3


Posted by: Flex

Great work buddy! i told you less warmups is the way to go....
next time....try doing even less on your 225 warm up set (maybe like 6 or so).......guarenteed you'll get even more w/315

and it seems keepin that head up (like i told ya) is giving less of a painful back pump?? good sign also bro

through some more heavy leg movements in there as well....leg presses/hack squats/front squats etc..........then your legs will REALLY start to grow (and use the "low warm rep" thing as well)...

lookin good brotha


Posted by: Burner02

Quote:
Originally posted by PreMier
Legs--
Squats(started here, because some fat lady was on extensions... Will start here from now on.)
135x10x1
225x10x1
315x8x2PB (I have never squated this much by myself EVER in my entire life! I also had an old lifting buddy there watching my form from the side. He said my form was great and my back didnt hurt at all )
Hey!
That's what I do! (not so many reps on the 315 tho...

you did that w/out the belt? I still will use a belt for a while for that weight....
Maybe the buddy inspired you? I remember one squat day, I was having a hard time getting my reps out@ 315. (was hitting 4, maybe 5)
Some of the guys that are always in the gym walked over to my area, and I also noticed in the mirror, some woman looking at me from the stair master. Something clicked, but I knocked out 10, good, solid reps. (I paid for it the next day, as you will tomorrow!)



Posted by: greekblondechic

Ok.. for the record my forearms are 10"

They used to be a bit smaller, but since starting carb cycling everythings gotten bigger


Posted by: Burner02

Quote:
Originally posted by PreMier
Yea, I have some prototype straps my gym gave me and they have this hook on them with rubber on the inside for grip. They then velcro around your wrist and it supports the weight, but I dont like em. I like the plain jane 6$ wraps.
My forearms are pretty good sized... I just cant hold much over 225Lbs. It just starts to wear me down. I also have some of those grip/spring things. Infact their sitting right here at my work desk, but I havent used them forever lol.
no hooks involved! I swear, the people I have shown them to, or let them try a set, have gone to the store and gotten a pair!
http://www.supplementgiant.com/produ...es/VersaGrips/
good pics of them. It is leather with some sort of rubber outer layer for grip. The bar goes in between yuor hand and the strap, strap goes around the bar and locked by your hand. I've dead lifted the 405 wiht them, and they work perfectly! just FYI



Posted by: P-funk

Great job on the squats!!!

How deep did ya get in the whole? To parallel or ass to the grass?


Posted by: greekblondechic

When I do squats I'll be listening to that song

Get Low - by lil jon

From the windowsssss to the walls, til the sweat roll down mah balls!


Posted by: P-funk

It's all about gettin' low. If ya don't break parallel I don't count 'em!!!


Posted by: PreMier

Yea man I always hit parallel. I used to keep my feet close, and go ass to the grass, but I have a popping/grinding in my left knee. So I dont do them now.


Posted by: P-funk

hmmm, popping/grinding, eh? How close were your feet? shoulder width? hip width? Why not try a bit of a wider stance? also, were you toes angled slightly outward? that alone allows for natural rotation of the knee.


Posted by: PreMier

Quote:
Originally posted by Flex
and it seems keepin that head up (like i told ya) is giving less of a painful back pump?? good sign also bro
Well, there is no painful back pump. I think that I was more aware of form so I kept it really strict. Plus I didnt have so many warmup sets so was a bit stronger.


Posted by: PreMier

Quote:
Originally posted by P-funk
hmmm, popping/grinding, eh? How close were your feet? shoulder width? hip width? Why not try a bit of a wider stance? also, were you toes angled slightly outward? that alone allows for natural rotation of the knee.
Normal(shoulder, maybe a bit wider) parallel does not bother. But when I used to go real low my feet were roughly 6" apart. Very close together, and feet were straight.


Posted by: greekblondechic

Quote:
Originally posted by P-funk
also, were you toes angled slightly outward? that alone allows for natural rotation of the knee.
is this good or bad? I dont know squat about squats


Posted by: P-funk

Yeah, drop the wieght, open up your stance a bit more and turn your toes outside and see how your knees feel then. Deep squats will help to strengthen the ligaments that cross then knee so they are better in the long run and you ass and hamstrings will love you for it!


Posted by: PreMier

Burner-- Yea man, those wraps look nice. I wouldnt mind having some. I am going to go without for a while, and see if holding the weight gets any easier. If not maybe I will snag up a pair, but like I said the 6$ ones are cheap, and im cheap Thanks for the link. And I am feeling them right now. Legs are already screaming at me. Tomorrow I wont even be able to get out of bed prob.

GBC-- HI! 10inches huh? Not bad. Just keep folowing the advice Jodi is giving you. You have to remember "Rome wasnt built in one day". Things take time, and im sure you will see results. Stay confident!


Posted by: P-funk

Quote:
Originally posted by greekblondechic
is this good or bad? I dont know squat about squats
becaus the femur approaches the acetabulo-femoral jointa at a posterior to anterior angle (rather than straight down as most anatomy charts would suggest) it creates a natural outward turn of about 7 degrees in the feet. Turning out the toes will help to take pressure of the hips and the knee has a natural rotation at lock out wich can't occur if the toes are pointed forward.


Come to NYC and get a traiing session......Although you may not like me then. I am a hard ass and a real shit talker when I work out. Everything is full range of motion or else. Usually my training partners are doing sets with weight to heavy for them and not going through full ranges of motion and i can be heard screaming "don't make me say it!! All the way down.....what the F*ck is your problem!!"


Posted by: PreMier

Quote:
Originally posted by P-funk
Yeah, drop the wieght, open up your stance a bit more and turn your toes outside and see how your knees feel then. Deep squats will help to strengthen the ligaments that cross then knee so they are better in the long run and you ass and hamstrings will love you for it!
Ok. I will try some deep squats on Mon(next leg day). Thanks Patrick.


Posted by: Flex

hey premo......sorry to invade your journal, but just wanted to let you k now i got new pics (of me and my boy)...lemme know what u think....


Posted by: PreMier

Not invading. DAMN! Those are some awesome quads man... Wish mine looked like that. Your boy is pretty thick too. If he has chicken legs though man, your way ahead of him. Its much easier to build upper body than lower IMO.


Posted by: I'm Trying

Quote:
Originally posted by greekblondechic
When I do squats I'll be listening to that song

Get Low - by lil jon

From the windowsssss to the walls, til the sweat roll down mah balls!
Good one Greek!! Almost sprayed my postworkout shake all over the screen!!


Posted by: Flex

Quote:
Originally posted by PreMier
Not invading. DAMN! Those are some awesome quads man... Wish mine looked like that. Your boy is pretty thick too. If he has chicken legs though man, your way ahead of him. Its much easier to build upper body than lower IMO.
Thanks bro.........still a LOOOOONG way to go though.

Ya my boy Kev is a monster.....STUPID good genetics haha. the kid barely eats enough. and i slave away eating day after day and don't grow haha.

he doesnt have chicken legs, but they aren't good. and he has very skinny calves. i told him he should prioritize his legs and calves, but he loves having a huge upper body (although he has been working decently hard on his legs)


Posted by: naturaltan

P ... I'm loving the afro smilie! It has a certain NT feel to it when I go to get my cornrows put in ...


Posted by: IainDaniel

Good stuff Prem

Just read your journal

Eat big, be big.


Posted by: PreMier

NT-- I can imagine! Maybe take a picture next time? haha That would be bad ass.

Ian-- Thanks for dropping by! I started reading your journal yesterday in the comp section, but havent finished. Oh, and im sick of eating


Posted by: greekblondechic

Sick of eating??? Shut up and eat, dont be a girly man!!

jk sweetie



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