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Originally posted by atherjen Training looks great! Best of luck with your goals!
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Originally posted by CaptainDeadlift For legs, a very large muscle group, you do a total of about 16 sets for quads, hamstrings, plus the calves. For back, also a large muscle group, I see 4 rows, 4 pulldowns, and 3 GMs, for a total of 11. Yet for one very small muscle group, biceps, you do 12 sets. Why? |
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Originally posted by gwcaton I T , what are oil wells ? keep up thegood work . Gary |
I think I hit the peak of this but I still managed to work out. I didn't have enough to do legs today so I did shoulders/Traps and a little abs. Well here is my workout...
Cant wait to see progress pics!|
Originally posted by atherjen Nice workout IT! Cant wait to see progress pics!yes your post workout shake has WAY too much protein. aim for 0.4g/kg bodyweight. |
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Originally posted by I'm Trying Jen, About how many grams of carbs should be in it?? What do you recommend as a post workout shake?? Thanks!!!
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| Quick question... My post workout shake has 688 calories, 7 grams of fat, 66 grams of carbs, and 89 grams protein. Is that too much?? |
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Originally posted by gwcaton I T , Is this a prepackaged envelop type of shake that you mix? the one I use is and I just use half the envelop for each shake. Workouts are looking good and I see Jen is keeping an eye on you . She is great. And you can tell she knows what she is talking about by looking at her. Keep up the good work! Gary |
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Originally posted by PreMier Height? |
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Originally posted by atherjen looks like you are making some good progress!!
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I've been doing pretty good thus far watching what I eat and haven't really been doing cardio. I consider work my cardio being a Heavy Equipment Mechanic so I'm always on the go for 8 hours. I know soon I'll have to start if I wanna drop into the single digits in body fat %. I want to get down to about 6 to 8 % then I look to bulk up with muscle but we'll see how this goes.
Also I dont think that 4 weeks is long enough, before you change a split. Thats just me though. I usually go 12-16 weeks 
See what Atherjen thinks about it.
) and ate a small Quizno's sandwhich before the game and had an order of Garlic fries after half time. Well I won't be eating like that way for awhile!! Well here is my workout...
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Originally posted by atherjen do you find that your fat loss is steady? if so then leave it be for now. If not then I could make a few suggestions.
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Originally posted by I'm Trying Please make me some suggestions! I need all the help I can get please Jen! Thanks!!
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Originally posted by atherjen well I wont make any suggestions if you fat loss is steady... are you still loosing? how do you feel? |
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Originally posted by I'm Trying I feel like I've leveled off now. There are days I have a little lack of energy/ fuel in the tank. Any suggestions you can give me I would greatly appriciate it!! P.S. Any recommendations on my workout program??? |
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Originally posted by atherjen perhaps it is time to try carb cycling then. if your energy is lagging then you defintly need some higher carb days thrown in there. there are different ways to go about replinshing glycogen stores but Twin Peaks carb cycling diet might be a choice for you. defintly helps to keep one sane with the high carb day. I think it would give your metabolism a boost and change from the pace that its at now. just a suggestion, if it doesnt spark your interest I can suggest other methods. as for your workouts. on your delt day I think that you need to include 1 more exercise, preferably for rear delts. when you say rows, what kind of rows? I also think that you need another large movement on leg day.. either leg press or SL deads. can u post your current split for me. |
What would you recommend for rear delts?? Unfortunatly I can't do leg presses since I workout at home. I have a squat rack, upper and lower pulley system and an assortment of dumbells.
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Originally posted by PreMier First off, I would not train abs the same day as legs. Legs are too larg of a muscle group. Do it on your chest and tri days. Also you need to find your maintenance level. Im guessing its around 2500cals. Not sure what your macros are going to be... I dont even know mine currently. Just following a simple diet. Consuming roughly 4600+ cals a day Atherjen can help you with your macros im sure... there might also be a sticky in the diet and nutrition forum. If you want to see what I am eating stop by mu journal
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Originally posted by PreMier Are you using a belt? |
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Originally posted by gwcaton Unless you have been doing squats exclusively for some period of time I would suggest that you just keep the weights light enough that your form doesn't suffer. If you have been doing squats for a long period of time and just looking for a change I have been doing front squats and really liking them. Your weight that you will use for them will be lighter than the regular squats. For other alternatives to squats you might try http://www.exrx.net/Lists/Directory.html or http://www.bodybuilding.com/fun/index.html they have pics and some videos of how to perform the exercises Gary |
FLAME 
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Originally posted by PreMier FLAME I use straps. I used them too long, and cant get a decent shrug workout without them.
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Originally posted by PreMier I think you should read this. I have recenty trashed the weight belt because of advice from VANITY and MUDGE in this thread here: Click! I would recommend just going to lighter weight(I did), and do everything as normal. Then up the weight when you feel you can keep solid form. |
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Originally posted by atherjen no more straps and belts. sell them, give them away! and gloves? come on... earn some caluses(however u spell it) Im just playing, for real your better off!
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. Right now I'm trying to figure out the cheapest route for supps, have been buying them in town and getting very expensive so I'm pricing it out on 1fast400 to see how much it'll be.
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Originally posted by atherjen I looked over your split and I would switch shoulder and back day. for the simple reason that you dont want your shoulders tired and burnt out(recovering) before you hit back.. as you tend to incorporate them indirectly a bit.. might lead to a less optimal back workout. just a thought. |
I do back the day after shoulders...
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Originally posted by atherjen awesome! Im glad you gave the SLDL's a go! strength will come on those. takes me forever to build up on that lift. oh yes, and are you hitting FAILURE on on your lifts. i see the same reps but for different weights? make sure that you always go until near failure.. if you get more reps then you aimed for then increase the weight. dont stop a set once you hit a certain number of reps. I looked over your split and I would switch shoulder and back day. for the simple reason that you dont want your shoulders tired and burnt out(recovering) before you hit back.. as you tend to incorporate them indirectly a bit.. might lead to a less optimal back workout. just a thought. -also for biceps drop down to only 3 sets per exercise. -on shoulder day drop one of the shrug exercises(your choice) and add in a rear delt move, either bent over lat flys or reverse pec dec. and what are overhead lat raises??? -on chest day are you sticking to all barbell exercises on the bench? Id make one of them dumbells. -Oh and dont use any weights or resistance when you train your obliques... leads to added(unwanted) thickness. other then that looks good for now, always room for changes as you go
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I guess thats pretty good huh? Still torn though if I should go for fat loss or muscle gain.
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Originally posted by atherjen oh yah.. and Premier- you suck!
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Or is it because im not "new" to the game?
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Originally posted by atherjen good work on the weight loss!! do you know your approx bf% right now? how do you feel at your current weight? oh yah.. and Premier- you suck!
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Feel free as always to chime in. .
. Got a good pump though so I guess that's a plus.
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Originally posted by PreMier Ahh... the bug bites... |
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Originally posted by PreMier The "Get BIG Bug"
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Originally posted by atherjen you better not quit!! (good advice too PM) |
Got the bug!!
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Originally posted by PreMier I was looking for the pics... But just saw some of a sasquatch. All hairy looking. Im just givin ya static man! It will be really cool when we can see the after pics. Just keep up the good work. Remember(this is the most important quote) "Rome wasn't built in one day" |
Ha Ha Ha... What a comedian. Don't quit your night job!! J/K.
Youll know her when you see her hehe
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Originally posted by PreMier Man... I went and had my chest waxed once... Will NEVER go again! I dont know your BF% and really cant guestimate... Maybe Atherjen knows Atherjen= Youll know her when you see her hehe
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Are you ever going to post pics there PM?
Will be getting one here in a few days.
stick with it, its def paying off! I am NOT a spam'er! 
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Originally posted by gwcaton I'm , So you have decided to bulk. I will be watching your progress as i will be wanting to do the same in the future. Good luck! Gary |
) Doie, Dooey
. Well I guess tonight will be a good night as any to input my diet and supps I will begin useing for my bulk up starting next week. What I'll do is start a bulking log. There I'll post diet and supps and please critique it.
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Originally posted by gwcaton OK, So get better and get back on track ! No more slacking Mister ! LOL Good luck ! I will be watching that journal too. I may want to try a bulk sometime in the future. Gary |
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Originally posted by PreMier Ok, wasnt sure if you had a new split. Thats good. Some weights might be lower than norm, because you are doing different exercises. Do you have a Play it again Sports near you? They sell used weights for 10cents a LB here. |
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Originally posted by PreMier What do you mean poor quality? How can a steel dumbell be poor? lol |
you need to push yourself a bit more.
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Originally posted by PreMier Do you drink your protein with water? |
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Originally posted by PreMier Umm... your BULKING! If the rest of your diet is clean, you should not worry about a bit of sugar from milk. |
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Congrads on those new PR's!! keep it up..
Not yet. Will be starting this week. But I did do it on a couple of exercises these past two days. I haven't bought the adj. DB's yet. Need to get them within the next couple of days. Hopefully by Tuesday's workout I'll have them since I don't use DB's on Leg Workouts. Yeah I might have busted through the sticking points but we'll see on Tuesday which is chest/ Tri's day and see how good I do with bench presses.
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Originally posted by I'm Trying Thats weird PM when I wrote the response "huh?" all it said in your response box was EDIT. Yeah I'm going with either 1% or nonfat I'll make that decision next time I go shopping. |