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soxmuscle: heavy duty HIT


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Posted by: soxmuscle

Hey guys, I don't know really what to say, so I am going to cut to the chase. When I first came here, I was doing marathons similar to that of Ahhnolds. With the guidance of DD, LAM, and a few others, I have what I feel is an excellent routine and much improved from what I once used.

The routine starts later today, where I will start week one of the "new and improved" routine.

For those who don't know me, I am no taller than 5'5, weigh in at 132, and am trying to be the biggest I possibly can.

My routine goes like this:

Sunday - Legs
Monday - Chest
Tuesday - Biceps & Triceps
Wednesday - Shoulders
Thursday - Back
Friday & Saturday - Off.

It has been suggested to take one of the days off mid week but with work, and school I am unable to change the days I work out for the most part. I also feel that I need atleast a day inbetween chest and shoulders aswell as biceps and triceps which is why I have my routine as it is.

My diet, for the most part, is great. I eat the same thing daily throughout the week and but do have one cheat meal per week whether it be on friday or saturday. I eat peanut butter, I wheat bread, I eat tuna, I eat cottage cheese, chicken, potatoes, brown rice, protein shakes, efas, multivitamins, milk, turkey, carrots, broccoli, green beans, etc. and seem to be getting some excellent results.

I could ramble on for hours, but im at school, and have got to go to my math class. My chest day is today, and I am really excited for it. I will post my workout and diet tonight.

Thanks all, see ya.


Posted by: jstar

Hey soxmuscle..love that name!!

Welcome! You seem very dedicated and I am sure you will do well adding muscle. I would also suggest breaking up your training a bit more too. If you can't switch days then what about taking Tues off and adding biceps to your Chest workout on Mon and Triceps to your Back workout on Thurs or vice versa.
There are many ways to go about changing your routine to give you more recovery time inbetween your chest and back workouts.

BTW I live in Mass. too! Are you as sleep deprived as I am? I am just happy the Sox came back and destroyed the Yankees...A-Rod is so damn cocky. Glad they put them in their place! Game 3...watch out Cards


Posted by: Duncans Donuts

If you work out 5 days in a row you will be overtrained..

It would be better to have a day off in the middle of the week.


Posted by: soxmuscle

Monday, October 25th 2004

Chest:

Bench Press:
8 x 125
7 x 130
6 x 135
3 x 140

Incline Bench Press:
8 x 95
7 x 100
6 x 105

Decline Bench Press:
10 x 115
9 x 120
8 x 125

Flat Bench, Dumbell Press:
8 x 40's
7 x 40's

Incline Bench, Dumbell Press:
8 x 40's
6 x 45's

Cable Flies:
10 x 120
10 x 120
8 x 140
8 x 140

Close Grip Bench Press:
5 x 115
5 x 115

Total Sets: 20
Total Time: 64 minutes
Best Set: 3 x 140, Bench Press.

I got to the gym real excited today, and was completely focused in getting that routine done as quickly and intensely as possible. For for the few that know, I was once doing routines that as DD has put it, were "marathons." One of my goals when I first joined IM was to get my routine down from the upwards of 40 sets to 20. I have succeeded, not only that, I have cut my workouts down in terms of time by more than half.

I am very proud of what I have accomplished, and I thank alot of the guys on here for getting me past that "more time, more sets, more reps is the key to success" attitude.


Posted by: soxmuscle

Quote:
Originally Posted by jstar
Hey soxmuscle..love that name!!

Welcome! You seem very dedicated and I am sure you will do well adding muscle. I would also suggest breaking up your training a bit more too. If you can't switch days then what about taking Tues off and adding biceps to your Chest workout on Mon and Triceps to your Back workout on Thurs or vice versa.
There are many ways to go about changing your routine to give you more recovery time inbetween your chest and back workouts.

BTW I live in Mass. too! Are you as sleep deprived as I am? I am just happy the Sox came back and destroyed the Yankees...A-Rod is so damn cocky. Glad they put them in their place! Game 3...watch out Cards
Thanks for stopping by.

Dedicated is definitly one of my best features, and I am obviously hoping to get as big and as strong as i possibly can.

I have thought about switching from a 5 day split to a 4 day and do exactly what you have layed out, but I really like the plan I have currently. I guess I could work more and that would be awesome, but I love working out throughout the week, just love it.

Also, it is not chest and back that I am worried about, I have created my routine based on having a one day rest in between shoulders and chest, aswell as a one day rest between back and bis which I have really grown to like since I made that switch about a month ago.

As for the Red Sox, two more to go. I am so excited, and so happy. This season started in spring training for me, and has been the best one of my life thus far. I just love this group of guys, I love the talent this team possesses, and I love the character that is shown day in and day out from guys like Curt Schilling, Johnny Damon, Trot Nixon, etc.

What can I say, I love this team. Once again, thanks for stopping by.


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
If you work out 5 days in a row you will be overtrained..

It would be better to have a day off in the middle of the week.
I'd love to, but like I stated with work and school until 7 on friday, and until mid afternoon saturday I am unable to work out on those two days which is why my workouts fall consecutively in the week.


Posted by: Jodi

Go Sox

Good luck on your Goals


Posted by: soxmuscle

Quote:
Originally Posted by Jodi
Go Sox

Good luck on your Goals
Thank You Jodi, I appreciate it.




Posted by: soxmuscle

Monday, October 26th 2004
Biceps & Triceps:

Barbell Curls:
8 x 85
6 x 95 plus a forced seventh rep.

E-Z Bar Curls:
10 x 75
10 x 75
8 x 80
7 x 85

Hammer Curls:
8 x 40 lb dumbells
8 x 40 " "

Dumbell Curls:
10 x 35 lb dumbells
10 x 35 " "

Dips (still getting accustomed to them, will begin weighted next week):
10
10

Cable Pushdowns:
14 x 90
14 x 90
12 x 100
12 x 100

Skullcrushers (super set..ted with standing barbell tricep extensions):
10 x 40
10 x 40
9 x 50
9 x 50

Total Sets: 20
Total Time: 72 minutes
Best Set: 6 x 85, barbell curls.

Overall, I had a pretty good workout. I was pretty much exhausted from being scared/nervous for a court date I had at nine this morning. The court date was fine, and nothing to lose sleep over it turns out, but nonetheless it made for a workout full of yawning. I had some great sets, and then a few that felt like just duds. Currently I feel real good, and I can expect some sore tri's in the morning.

Thanks For Stopping By. Game Three Tonight, root them on for me.

- Justin


Posted by: soxmuscle

I guess the drama with the trial and all worked for Arnold and not me, just like marathon workouts. Damn you Arnold, I hate you.


Posted by: Duncans Donuts

Good stuff sox...your volume doesn't look as bad as it used to Try and increase your strength in every workout - and eat to get big.


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
Good stuff sox...your volume doesn't look as bad as it used to Try and increase your strength in every workout - and eat to get big.
Today I took the advice, and had some excellent shoulder presses with 45 lb dumbells. I am going up to 50 next week.

Eat to get big, huh? Is chicken breast, broccoli, baked potato alright for dinner then?


Posted by: soxmuscle

Wednesday, October 27th 2004

Chest & Traps

Upright Rows:
10 x 75
8 x 85

Shoulder Press:
8 x 40 lb dumbells
8 x 40 " "
7 x 45 " "
6 x 45 " "

Clean:
10 x 95
9 x 100
8 x 105
5 x 115

Standing Military Press:
8 x 75
7 x 75
4 x 85
4 x 85

Shoulder Shrugs:
10 x 155
10 x 175
8 x 185

Lateral Raise (Machine):
12 x 50
10 x 60
8 x 70

Total Sets: 20
Total Time: 66 minutes
Best Set: 8 x 40 lb dumbells, Shoulder Press.

I had a pretty good workout today. The shoulder press sets were excellent, and the cleans were great too. I also decreased my workout by six minutes yesterday, and personally I feel as if hang cleans are the most excruciating excercise I do, so I was excited about that. What else.. My "back on creatine" run ended today. I stopped to begin with a while back because I felt as if some inner organ was aching/filling up with air. It was not a cramp or anything like that, I know how those feel. It's more of a bloating feeling but only in my left side of stomach and only in a small certain area. I got kind of nervous that my liver, kidney, intestines or something wasn't taking the creatine to good, so I've stopped. It was definitly hard to do though, I was complimented atleast 5-6 times about how big I looked, and it felt great.

I am sure I will experiment with creatine as I get older, but right now, I am going to stay off of it.

One more win.. with the lunar eclipse tonight, what other omens are going to try and haunt the Sox on this wednesday night? I am not scared, this bunch of guys are too good to lose four in a row.




Posted by: soxmuscle

Quote:
Originally Posted by jstar
Hey soxmuscle..love that name!!

Welcome! You seem very dedicated and I am sure you will do well adding muscle. I would also suggest breaking up your training a bit more too. If you can't switch days then what about taking Tues off and adding biceps to your Chest workout on Mon and Triceps to your Back workout on Thurs or vice versa.
There are many ways to go about changing your routine to give you more recovery time inbetween your chest and back workouts.

BTW I live in Mass. too! Are you as sleep deprived as I am? I am just happy the Sox came back and destroyed the Yankees...A-Rod is so damn cocky. Glad they put them in their place! Game 3...watch out Cards
By the way, where in Mass do you live?


Posted by: soxmuscle

Thursday, October 27th 2004

Back:

Weighted Pull-ups:
10 x 12
25 x 8
25 x 8

Barbell Row:
125 x 10
125 x 10
135 x 8
135 x 8

Lat Pulldown (machine):
170 x 10
180 x 9
190 x 8
200 x 7

Cable Pull Row (machine):
135 x 12
150 x 8
165 x 6

Dumbell Bent Over Row:
45 x 10
50 x 10
55 x 10
60 x 10

Total Sets: 18
Total Time: 73 minutes
Best Set: 150 x 8, cable pull row.

I had a pretty weak workout. I was up all night last night for reasons that are pretty self explanatory, but that wasn't it. In gym class today we had a tug-of-war and I felt my bicep strain a little bit which definitly effected my workout. I had some good sets, but also some bad ones. I'm not to worried though, I plan to cut down to 18 total sets by next week, so I am ahead of schedule.

Max, Du, Spike.. Congratulations will be accepted here, or in PM form.




Posted by: MaxMirkin

Quote:
Originally Posted by soxmuscle

Max, Du, Spike.. Congratulations will be accepted here, or in PM form.
Well I already posted one in the sports forum, but since you're like a super-fan....congrats!

(Now let's hope it's another 80 before they see the next one. )


Posted by: fantasma62

Go Sox......From a Miami fan......

Don't get me wrong, I am a Marlins fan, but I have been a Red Sox fan longer....

Either way, continue the way you are doing and I hope that your dedication pays off......


Posted by: soxmuscle

Quote:
Originally Posted by MaxMirkin
Well I already posted one in the sports forum, but since you're like a super-fan....congrats!

(Now let's hope it's another 80 before they see the next one. )
Thanks for stopping by, ya jerk.

I'm not worried about the Red Sox, they'll win again. I'd be worried about your Yankees.

The Curse of Luis Gonzalez's Gum now haunts the Yankees, you heard it here first.


Posted by: soxmuscle

Quote:
Originally Posted by fantasma62
Go Sox......From a Miami fan......

Don't get me wrong, I am a Marlins fan, but I have been a Red Sox fan longer....

Either way, continue the way you are doing and I hope that your dedication pays off......
Yeah, yeah, yeah, the bandwagon grows even larger...

Thanks for stopping by though, I appreciate it.


Posted by: fantasma62

Quote:
Originally Posted by soxmuscle
Yeah, yeah, yeah, the bandwagon grows even larger...

Thanks for stopping by though, I appreciate it.
Well, believe it or not, in 1975 as a 6 year old I jumped up when Fisk hit the HR and cried when they lost the world series to the Reds. Had a cold beer in the fridge for the 1986 World Series when Stanley threw the wild pitch to tie the game, everything else after that is a blur, however I do remember throwing the beer away and not drinking it....My bandwagon is old


Posted by: MaxMirkin

We can outspend any curse.


Posted by: soxmuscle

Sunday, October 31st 2004

Internet was down, so here goes for my sunday workout.

Squat:
12 x 135
12 x 135
10 x 155
10 x 155
8 x 165

Deadlift:
12 x 135
12 x 145
12 x 155
10 x 185

Dumbell Step-ups:
10 x 35 lb dumbells
10 x 35 lb dumbells
10 x 40 lb dumbells
10 x 40 lb dumbells

Leg Extension (machine):
12 x 100
12 x 115
10 x 125

Calf Raise (machine):
15 x 150
15 x 175
15 x 200
15 x 225

Total Sets: 20
Total Time: 75 minutes (Patriots Game kept me lagging)
Best Set: 10 x 185, deadlift.

Just a brief summary of the day because I am in school and being rushed, but I had four excellent squat sets, and all my deadlift sets were excellent. Deadlifting is my best workout and I am looking forward to a few weeks down the road when I go past 200 for the first time in my life. Everything was rather good except for the Patriots losing, oh well, there 6-1, it could be worse right.

My chest workout and monday routine will be up upon completion later tonight.


Posted by: soxmuscle

Monday, November 1st 2004

Chest:

Bench Press:
8 x 125
6 x 135
6 x 135
5 x 145
2 x 155

Incline Bench Press:
10 x 85
8 x 95
6 x 105

Decline Bench Press:
10 x 105
8 x 120
7 x 125

Flat Bench, Dumbell Press:
8 x 40's
5 x 45's

Incline Bench, Dumbell Press:
6 x 40's
2 x 45's

Cable Flies:
10 x 120
10 x 120
10 x 140
10 x 140

Close Grip Bench Press:
5 x 105

Total Sets: 20
Total Time: 66 minutes
Best Set: 6 x 135, Bench Press.

The workout can be summed up in one word, mediocre. Like most of my workouts, I had some good sets and some bad. For isntance, I came up short on my 5 x 115 for close grip bench so i was forced to lower it and only do one set, and I also came up short on my dumbell incline press compared to last weeks routine.

It's only week two, I am not freaking out or anything, and frankly Im loving my new routine because I am actually breaking a sweat and getting in and out like I should be but I expected by cutting sets that every set would be a good one and that hasn't really been the case.

Like I said last week, I am looking to cut down even further, possibly to 18 or even 16 sets which would let me rest a little more between sets instead of forcing myself which usually is the result of the "bad" set.

I am not going to look at this day and regret some of the sets I did, all I can do is look to tommorows workout and hopefully make it as beneficial as it can be.


Posted by: soxmuscle

Monday, November 2nd 2004

Biceps & Triceps:

Barbell Curls:
10 x 85
8 x 95

E-Z Bar Curls:
10 x 75
10 x 80
8+2 x 85
6+2 x 90

Hammer Curls:
10 x 40 lb dumbells
4 x 45 " " (tried to bump weight but was unsuccessful, so without rest, I went back to the 40's and finished up my set by doing 8 x 40)

Standing Concentration Dumbell Curls:
8 x 40 lb dumbells
2 x 45 " " (Like the hammers, I tried to bump up weight but was unsuccessful. Getting the two good reps, still felt great, and finishing the set up with 8 more of the 40's made it all around a very good set)

Dips (I pushed back adding weight until next week as the belt I use for weighted pull-ups was being used and couldn't afford to sit around.):
10
10

Cable Pushdowns:
15 x 90
15 x 90
12 x 100
12 x 100
10 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
10 x 40
10 x 40
10 x 40

Total Sets: 20 (I finished up with what seemed like an excellent idea aswell)
Total Time: 69 minutes (-3 from last week)
Best Set: 6+2 x 90, EZ bar curls.

I had a very good workout today, and boy did I need it. For those of you who actually tune into my journal, you might have noticed that I was a little down yesterday because of a mediocre workout at best. Well today really bumped up my "morale" for lack of a better term. I got down three minutes earlier than last week, went up 5 pounds on the EZ bar curl, and seem to be getting dips down to a science.

It's pretty amazing to think that I was repping 45 total pounds on the barbell last year at this time when I worked out at my school for football and a year later I have doubled. The dedication and lifestyle is there, I threw away the marathon workouts, its week two of the new and improved routine and I am enjoying it. It seemed to me like I had lost a little bit, but I sware to god I see a different person in the mirror. My mom, my brother, etc. all are keen on saying I look bigger if anything, and no way do I look smaller, but for some reason it just looks like that.

I can't wait to hit the gym tommorow. Alright, well I can wait, but I am excited for my shoulder day tommorow. I had some excellent shoulder press sets last week, and it will be exciting to see if those were beneficial. I felt a real mild soreness in my shoulders from my chest day, but the fact that there getting worked at all before my scheduled shoulder day sucks. We'll see tommorow I guess.


Posted by: soxmuscle

I have just entered the IM competition, its on now.





Posted by: Duncans Donuts

Good stuff sox...it will be an interesting competition. I look forward to seeing not just a winner, but the progress that everyone makes..


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
Good stuff sox...it will be an interesting competition. I look forward to seeing not just a winner, but the progress that everyone makes..
Yeah, it definitly will be alot of fun, thats for sure.

Thanks for replying, I appreciate it.


Posted by: BaNaNaS

Good stuff sox. Even though I'm just a lurker around here. I enjoy reading your journal. Keep up the good workouts. .... and where is this contest everyone is talking about?!


Posted by: soxmuscle

Quote:
Originally Posted by BaNaNaS
Good stuff sox. Even though I'm just a lurker around here. I enjoy reading your journal. Keep up the good workouts. .... and where is this contest everyone is talking about?!
Thanks man, it really makes my day knowing that I have a couple readers. I suggest you make one and get started. Personally, I think it has already been a great help in the short time that I have done it. I am knowing exactly what weight I did the week before, and I'm switching/bettering my workout weekly because of it.

Thanks again man.


Posted by: soxmuscle

Wednesday, November 3rd 2004

Shoulders & Traps

Upright Rows:
12 x 75
10 x 80
8 x 85

Shoulder Press:
10 x 40 lb dumbells
7 x 45 " "
6 x 45 " "
3 x 50 " " (with spotter)

Clean:
12 x 95
8+2 x 105
7+3 x 110
4 x 115

Standing Military Press:
8 x 75
7 x 80
5 x 85
4 x 90

Shoulder Shrugs:
12 x 165
12 x 175
12 x 185

Lateral Raise (Machine):
10 x 60
7+3 x 65
6+2 x 70

Total Sets: 21
Total Time: 70 minutes (+4)
Best Set: 7 x 45 lb dumbells, Shoulder Press.

Another solid workout today. I had to rest quite a bit between my set of 45 and 50 because I was going up in weight, so that is why I added four minutes to my workout from last week. I also did one extra shoulder shrug because i felt good and thought I was able to go up in weight which I was.

For the most part today, my sets were very good, still some bad/unwanted sets that I think can be fixed with just a little tweaking of my workout.

I am one day away from ending week two, and I don't think I look any bigger which sucks, but I have started to go up in weight which is always a good thing.

Keep the replies coming guys.


Posted by: soxmuscle

Thursday, October 27th 2004

Back:

Weighted Pull-ups:
8 x 25
8 x 25

Barbell Row:
12 x 125
10 x 135
8+2 x 145
8+2 x 145

Lat Pulldown (machine):
10 x 137.5
9 x 150
10 x 195 (close grip;supersetted)
9 x 200 (close grip;supersetted)

Cable Pull Row (machine):
10 x 150 (two tug)
10 x 135 (25 seconds upon completion of set one)
10 x 150 (one tug)
10 x 135 (" ")

Dumbell Bent Over Row:
10 x 50
10 x 55
10 x 60
10 x 65
10 x 65

Total Sets: 19
Total Time: 64, -9 from last weeks workout.
Best Set: 10 x 65, dumbell bent over row.

I made up for last weeks back workout with todays workout, thats for sure. I did some pretty nice barbell bent over rows, and the lat pulldowns were excellent. I also graduated, for lack of a better term, from the "right" side of the dumbells which went up to only 60 and as you can see I went up to 65. It truly is an excellent feeling. I believe next week I will start at 65 or 60, because starting at 50 is just too easy. Hmm, what else.

I haven't mentioned the ab work I do in my journal and I now think its necessary, so i'll just tell you. I do my ab work on chest days and back days which is monday and thursday. All I do are weighted sit-ups using the machine. I really like the machine I use, and think I've seen some excellent results.

Also, pictures will be up. I keep telling myself the same thing, but this time I promise, ha.


Posted by: Duncans Donuts

Good stuff sox..looks like your progressing both in the elimination of volume and the weight you are using. I can't wait to see those pictures.


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
Good stuff sox..looks like your progressing both in the elimination of volume and the weight you are using. I can't wait to see those pictures.
My back is definitly the strongest bodypart or muscle I have. My back, in terms of weight, is head and shoulders above the rest.

Also DD, I was going to wait for the weekend, but I chose to purchase Dr. Dardens book on Amazon just now. I am pretty excited to read that.

About the pictures, hopefully I can take them tonight. Also, don't expect much of a change, ha, I mean its only been two weeks since I dropped my old routine or marathon as you like to call it.


Posted by: Duncans Donuts

It's a very good book..you will be intrigued by it. I do not, however, agree with Darden on his belief of full body routines...I don't know how anyone could perform in HIT style for 8 exercises with no rest 3 days a week for a long period of time...


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
It's a very good book..you will be intrigued by it. I do not, however, agree with Darden on his belief of full body routines...I don't know how anyone could perform in HIT style for 8 exercises with no rest 3 days a week for a long period of time...
Eh, is there a "better" HIT book?


Posted by: Duncans Donuts

No, not better. Mentzer's book outlined the philosophy of HIT exceptionally well, but it was that: a philosophy book with a hint of discussion on the GAS (General Adaptation Syndrome) and ignoring of CNS progression. Mentzer is an eloquent writer who spoke with a great logical progression. Maximize your Training is another exceptionally good book that details HIT in all of it's forms, but allows for personal interpretation in formulating your routine.


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
No, not better. Mentzer's book outlined the philosophy of HIT exceptionally well, but it was that: a philosophy book with a hint of discussion on the GAS (General Adaptation Syndrome) and ignoring of CNS progression. Mentzer is an eloquent writer who spoke with a great logical progression. Maximize your Training is another exceptionally good book that details HIT in all of it's forms, but allows for personal interpretation in formulating your routine.
Thanks DD.


Posted by: soxmuscle

Here is a picture that I took of me during week one of my new routine. I am hoping to build on this, but I thought I would throw it out there.



Posted by: soxmuscle

I hope I, like Monstar, get commented on my eyes.




Posted by: Du

Ladykiller eyes.


Posted by: soxmuscle

Quote:
Originally Posted by du510
Ladykiller eyes.


Thanks for checking out my journal, man.


Posted by: Du

Quote:
Originally Posted by soxmuscle


Thanks for checking out my journal, man.
Hey Ive been followin for a little while, checkin in once in a while. Ive been a lurker though.

But I do have to say - youre makin awesome progress, especially with shortening your workouts. More intensity, less time... its a great way to go. Did Dr Darden's book come in yet? Id be curious as to what you think of it.


Posted by: soxmuscle

Quote:
Originally Posted by du510
Hey Ive been followin for a little while, checkin in once in a while. Ive been a lurker though.

But I do have to say - youre makin awesome progress, especially with shortening your workouts. More intensity, less time... its a great way to go. Did Dr Darden's book come in yet? Id be curious as to what you think of it.
Lowering the amount of sets and reps and raising the level of intensity even after just two weeks has been excellent. If you look back through this past weeks workouts, I have raised weight in a few workouts, and I am loving it. Especially with the new GTA, I am not stuck in the gym all afternoon, so now I have time to play the game and lift where as for vice city it was purely lifting.

Also Mail hasn't come yet today, but most likely I'll get it monday.

Again, thanks for stopping by.


Posted by: soxmuscle

Sunday, October 31st 2004

Internet was down, so here goes for my sunday workout.

Squat:
15 x 145
15 x 155

Deadlift:
15 x 155
12 x 185

Dumbell Step-ups:
10 x 40 lb dumbells
10 x 45 lb dumbells

Leg Extension (machine):
15 x 100
15 x 115
15 x 125

Calf Raise (machine):
25 x 175
25 x 175
15 x 200

Total Sets: 12
Total Time: 66 minutes
Best Set: 15 x 145, squat.

I got the new Dr. Darden book in the mail, and was so excited after reading the first few pages that I got started or atleast tried with the HIT training. I didn't do just 1 set to failure, I tried to do more and thats where I failed.

Like I said earlier, its just a matter of getting accustomed to this type of training because frankly its exactly opposite to what i've been accustomed to doing for over a year now.

Tommorows chest day shall be excruciating, later guys.


Posted by: Duncans Donuts

Good stuff sox, make sure you understand the inverse relationship between intensity and duration. 66 minutes in the gym is still too long.


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
Good stuff sox, make sure you understand the inverse relationship between intensity and duration. 66 minutes in the gym is still too long.
No question. Piling on the sets after I had already done my bit to failure was a horrible idea. I found myself sitting around just trying to get some energy back and that didnt work.

Like I said, im sure we all have this problem on day one of a new completely opposite routine.


Posted by: soxmuscle

Monday, November 8th 2004

Chest:

Bench Press:
8 x 135 +3 negatives w/ spotter
5 x 145 +4 negatives w/spotter

Incline Bench Press:
8 x 95
8 x 100

Decline Bench Press:
8 x 115
8 x 120

Flat Bench, Dumbell Press:
8 x 40's +3 negatives w/spotter

Incline Bench, Dumbell Press:
8 x 40's

Cable Flies:
15 x 120
10 x 140

Close Grip Bench Press:
1 x 105 +4 negatives w/ spotter

Total Sets: 11 sets
Total Time: 42 minutes
Best Set: 8 x 135 +3 negatives w/ spotter

In todays workout, I took some ideas from the recently purchased book by Dr. Darden, and made a workout that I think works for me. The negatives after I had already gone to failure were excruciating and i could feel the pain in my pectorals. I don't know why or how it took 42 minutes, I was cruising or atleast thats what it felt like. It most likely was because every 2 sets I would do a set of weighted sit-ups.

DD will be on my ass for doing more than one set per lift on a couple of excercises, but I did two sets of squats yesterday and loved it only going wrong trying for the third. So thats what I did.

What a difference. I used to be out of the gym at 6:30, now I'm out at 4:30. It's truly amazing.


Posted by: Duncans Donuts

You are certainly on the right track. With all the extra time you're saving on your workouts, you could get a masters degree .


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
You are certainly on the right track. With all the extra time you're saving on your workouts, you could get a masters degree .
Well not really, because all that extra time means going on IM and playing GTA.




Posted by: soxmuscle

Monday, November 9th 2004

Biceps & Triceps:

Barbell Curls:
15 x 80
12 x 85

E-Z Bar Curls:
13 x 80
12 x 85

Hammer Curls:
12 x 40 lb dumbells
8 x 45 " "

Dips:
10 lbs x 15
10 lbs x 12

Cable Pushdowns:
20 x 100
12 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
15 x 40
10 x 50

Total Sets: 12
Total Time: 41 minutes
Best Set: 12 x 85, EZ bar curls.

Solid workout, still getting used to the HIT style. One day I will perfect my routine, I sware. Until then I enjoy busting my balls five days a week, and enjoy adopting some HIT ideas rather than completely adopting the entire routine.


Posted by: Duncans Donuts

The stronger you get the more you should limit your frequency (days on) if you are really doing hardcore hit...try and work down to a M-W-F split and have a NTF training session once or twice a week


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
The stronger you get the more you should limit your frequency (days on) if you are really doing hardcore hit...try and work down to a M-W-F split and have a NTF training session once or twice a week
I am a firm believer of working out more days per week than not. I would most likely cut down to a sunday-monday-wednesday-thursday sort of thing if I ever did cut down.

Also, what is an NTF training session?


Posted by: Duncans Donuts

NTF is a workout day where you don't train to failure, so to avoid overtraining. Allows you time in the gym but to stimulate muscles that have recovered before the CNS has.

Training to failure, everyone on this board will tell you, is enormously demanding on the CNS...typically your muscles will be recovered well before your CNS has


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
NTF is a workout day where you don't train to failure, so to avoid overtraining. Allows you time in the gym but to stimulate muscles that have recovered before the CNS has.

Training to failure, everyone on this board will tell you, is enormously demanding on the CNS...typically your muscles will be recovered well before your CNS has
How would I determine which days to have an NTF training session.

For instance, if i did my chest to failure would I not do my arms or back to failure?


Posted by: Duncans Donuts

In the Darden book it outlines it well. I don't use them so I don't know, I've considered it though.


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
In the Darden book it outlines it well. I don't use them so I don't know, I've considered it though.
Alright Thanks.


Posted by: soxmuscle

Wednesday, November 10th 2004

Shoulders & Traps

Upright Rows:
15 x 80
12 x 85

Shoulder Press:
12 x 40 lb dumbells
8 x 45 " "
3 x 50 " "

Clean:
15 x 90
12 x 100

Standing Military Press:
10 x 75
7 x 85

Shoulder Shrugs:
20 x 155
12 x 185

Lateral Raise (Machine):
7+3 x 65
5+5 x 70

Total Sets: 13 sets
Total Time: 43 minutes
Best Set: 15 x 90, hang clean.

Solid workout. Surprisingly I was tired today, which really was odd considering I had no school today and slept until noon. With that being said, I took it easy for from 12-3 before heading to the gym which probably caused me to feel tired.

I did an excellent set of Smith Machine Negatives to finish my workout, and my guess is that I will place them into my workout the following week for good because I definitly got a great feeling out of them.

Hopefully tommorow's back day can be better than todays shoulder/trap day. I am really looking forward to it.


Posted by: soxmuscle

Thursday, November 11th 2004
Back day was a complete failure.




Posted by: Du

Quote:
Originally Posted by soxmuscle
Thursday, November 11th 2004
Back day was a complete failure.
Howso?


Posted by: soxmuscle

Quote:
Originally Posted by du510
Howso?
I felt tired, I felt weak, I felt thirsty, I felt hungry. I managed to get about 15 terrible sets, and for the second time in three weeks my back day has been horrendous.

DD seems to think that the back day being the bad day might not be a coincidence but more so me overtraining...


Posted by: soxmuscle

This following week I will be switching my back day with my arm day to switch it up a bit. It was something I had thought about doing but wasn't completely sold until I realize how bad my back days have been recently.

Sunday - legs
Monday - chest
Tuesday - back
Wednesday - shoulders
Thursday - biceps and triceps


Posted by: Du

Quote:
Originally Posted by soxmuscle
This following week I will be switching my back day with my arm day to switch it up a bit. It was something I had thought about doing but wasn't completely sold until I realize how bad my back days have been recently.

Sunday - legs
Monday - chest
Tuesday - back
Wednesday - shoulders
Thursday - biceps and triceps
Good call. Best way to get outta a slump is to change things around. However, just by the looks, Id be worry about 3 big groups in a row. Ever try putting days off in the middle?


Posted by: soxmuscle

Quote:
Originally Posted by du510
Good call. Best way to get outta a slump is to change things around. However, just by the looks, Id be worry about 3 big groups in a row. Ever try putting days off in the middle?
Thats why I was worried to switch to this daily routine, in fear that i wouldn't be getting enough rest having biceps/triceps on the final day of the week, but that is what I have chosen.

I would love to stick a day off in the middle, but I just don't see it happening. For instance this week I had thursday and friday off due to Conferences at the high school and veterans day and its tough going out with your freinds and being reluctant to do what they are doing if you know what I mean.

Basically I think the overtraining issue cancels out what I would be tempted to do on that rest day if I were hanging out with my freinds. Probably don't understand it yet, huh.

Well lets say my buddies go out drinking on random tuesday or wednesdays when my off day would be, which is what they all love to do from time to time. Its not that I'd be tempted to go out drinking or eating bad food, its just it would be tough not to, if that makes any sense.

I have the drive, I have the determination but I've realized from this week that I am definitly vulnerable. I am going to limit my drinking to one night a week so it doesn't become a problem.


Posted by: soxmuscle

Sunday, November 14th 2004

Internet was down. My cable internet is pissing me off.

Squat:
15 x 155
10 x 165

Deadlift:
20 x 185
10 x 205

Dumbell Step-ups:
12 x 40 lb dumbells
10 x 45 lb dumbells

Leg Extension (machine):
15 x 125
12 x 137.5

Calf Raise (machine):
25 x 175
25 x 175

Total Sets: 10
Total Time: 50 minutes
Best Set: 10 x 205, deadlift.

I don't know what it is about leg days. They seem to take forever compared to the other days. I was pretty proud that I got past 200 pounds for the first time, I always knew I could but I never thought I got pull out ten reps.

I think I am going to have a week or two more of the way I currently train and then will adopt the HIT routine completely. I am upset with the gains, or lack there of, I have recieved in the last 6-8 weeks. The weight is going up, but if anything I have lost mass since the summer.

Well I got to get to school, I have a chest day today. Later.


Posted by: soxmuscle

Monday, November 15th 2004

Chest:

Bench Press:
7 x 140 +3 negatives w/ spotter
4 x 145 +4 negatives w/spotter

Incline Bench Press:
8 x 100
6+1 x 105

Decline Bench Press:
8 x 120
7 x 125

Flat Bench, Dumbell Press:
8 x 45's w/spotter

Incline Bench, Dumbell Press:
8 x 45's

Cable Flies:
15 x 120

Close Grip Bench Press:
0 x 95 +5 negatives w/ spotter

Total Sets: 10 sets
Total Time: 43 minutes
Best Set: 7 x 140 +3 negatives w/ spotter

How lame can I be. I was really siked about todays chest day that I ran to the library afterwards to post my days workout with the internet still down at my house. My first set of the day was bar none, my best set. I was dieing on the negatives but managed to pull out three very solid negatives. I was so dead at the end of the workout that I was unable to even do 95 on the close grip bench something that has been ridiculously easy for me at times in the past.

Solid day. I have a back day tommorow now that I switched up the routine.

Monstar, DD.. I know you guys are both busy, DD especially but if you get this I'd really appreciate talking to you guys about possibly setting up a four day a wekk HIT routine.


Posted by: Du

Hey did you get the book in the mail yet? I bought it yesterday at a Barnes and Noble in NY. Its real good... what do you think?

Are you going to to a routine similar to the ones outlined? Or make up your own? Or a little of both?


Posted by: soxmuscle

Quote:
Originally Posted by du510
Hey did you get the book in the mail yet? I bought it yesterday at a Barnes and Noble in NY. Its real good... what do you think?

Are you going to to a routine similar to the ones outlined? Or make up your own? Or a little of both?
The book is excellent. I have read quite a bit and love each and every story. Casey Viator is something else, huh? There are some excellent pieces in the book. I think Ell Darden did a fantastic job with the stories to be honest, they really made it a more enjoyable read than the other HIT books that tell you solely that HIT is right and everybody else is wrong.

I don't agree at all with the full body routines and I knew before I purchased the book that I would not be using there routines, but I will definitly make up my own HIT routine under the guidance of DD if he is willing to help me out.

Thanks for stopping by Du, and to think theres a nice Yankee fan in this World...


Posted by: soxmuscle

Thursday, November 16th 2004

Back:

Weighted Pull-ups:
10 x 25 + 10 negatives

Barbell Row:
12 x 135
10 x 145

Lat Pulldown (machine):
10 x 137.5
12 x 210 (close grip)

Cable Pull Row (machine):
10 x 157.5
10 x 165

Dumbell Bent Over Row:
15 x 55
14 x 60

Total Sets: 9
Total Time: 31 minutes
Best Set: 12 x 210, lat pulldown.

Pretty solid workout today. I was sweating real hard, huffing and puffing and I truly felt worked after the conclusion of my workout.

After I completed my back sets, I finish up on back days with my abs on the weighted sit-up ab machine. This guy who is always at the gym and who I have seen since I started going was on the machine, which was fine. This is 75 year old guy who takes his sweet sweet time on the machine, resting for I sware to god up to 10 minutes at times just sitting on the machine. So today, I asked him If I could work in while he was resting, and he absolutely flipped out on me. He started screaming, he started yelling, swaring, and I gave it right back to him. It was really wierd, but everyone who was down in the weight area was on my side, so I was just begging for him to report me.

Wierd, but whatever, still a good workout day.


Posted by: CowPimp

You're volume is looking good. I like how you do a wide variety of movements too. I think that is an excellent choice.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp
You're volume is looking good. I like how you do a wide variety of movements too. I think that is an excellent choice.
That is definitly my plan from now on to continue doing a wide variety of movements, all to failure. Next week I will be switching from 5 days on and 2 days off to 4 days on and 3 days off.

So in doing so I think I will have a perfect amount of volume, rest, etc. aswell as giving my abs a total devoted day which is certainly going to make my abs which are probably my most featured part an excellent workout weekly.


Posted by: soxmuscle

Wednesday, November 17th 2004

Shoulders & Traps

Upright Rows:
15 x 85
14 x 90

Shoulder Press:
8 x 45 lb dumbell
6 x 50 " "

Clean:
11+4 x 95 (lost grip, picked it right back up to finish the 15)
12 x 100

Standing Military Press:
8 x 80
7 x 90

Shoulder Shrugs:
20 x 155
12 x 185

Lateral Raise (Machine):
5+5 x 75 (quickly jumped from 70 to 75 after I had maxed on 70 and pulled out 5 more)

Burnout Smith Machine Overhead Press, Negatives Only:
10 x 135

Total Sets: 12 sets
Total Time: 41 minutes
Best Set: 6 x 50 lb dumbells, shoulder press.

Good workout. I added the Negative only smith machine overhead presses again and had an ackward spotter but all seemed to go alright. I tried to go up to 55 lb dumbells for the shoulder press but that didnt work. I think I am about two weeks away, which is pretty exciting to think just a few months back i was doing the 35's and only the 35's. The shrugs weren't bad, I lost grip on the first set, and that was a set back. I still managed to pick it right back up and all was well.

If you read yesterdays summary, you know that I got in that little mishap with that old white dude. Well apparently he has some sort of problem according to the guy at the desk and he just told me to do the same thing next time which is what I was planning on doing if the dick ever questioned me again.

Thanks for stopping by guys.


Posted by: soxmuscle

Monday, November 18th 2004

Biceps & Triceps:

Barbell Curls:
14 x 90
8 x 100

E-Z Bar Curls:
12 x 85
10 x 90

Hammer Curls:
12 x 40 lb dumbells
8 x 45 " "

Dips:
25 lbs x 10
0 lbs x 15 + 10 negatives

Cable Pushdowns:
20 x 100
15 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
10 x 50
10 x 50

Total Sets: 12
Total Time: 48 minutes
Best Set: 12 x 85, EZ bar curls.

Alright workout. It was sort of odd having my back, chest and shoulders sore before doing my biceps and triceps. It was a different feeling than what I was used to. I started off slow, but really had some good tricep sets, and a couple good bicep sets.

I tried doing negative deps and really found the movement just completely odd. I'll continue to do them, but i seem as if the chair idea isn't working.

It has been two weeks since I started my new "non-marathon" routine and some guys who workout with me in a sense think the rest has actually gotten me a little bigger. I was considering cutting down to four days next week, but I think I am going to continue the five for a few more weeks just in case the way I am doing it is working.

On Thanksgiving the gym is open, and I am sort of in a craze about it. Should I just push my bicep & tricep day next week back to friday? I think thats what i'll have to do.


Posted by: BaNaNaS

PUSH IT BACK!!!!!! Enjoy the turkey. Good workouts I see, as always. Seems as you are getting stronger a lot quicker . Keep it up! later.


Posted by: soxmuscle

Quote:
Originally Posted by BaNaNaS
PUSH IT BACK!!!!!! Enjoy the turkey. Good workouts I see, as always. Seems as you are getting stronger a lot quicker . Keep it up! later.
It seems like I am getting quite stronger on some lifts while resting more. What can I say, DD has taught me alot. Ha.

Thanks for stopping by, later.


Posted by: soxmuscle

Thursday, November 23rd 2004

Back:

Weighted Pull-ups:
12 x 25 + 12 negatives

Barbell Row:
15 x 125
14 x 135

Lat Pulldown (machine):
12 x 137.5
12 x 210 (close grip)

Cable Pull Row (machine):
12 x 157.5
12 x 165

Dumbell Bent Over Row:
15 x 55
14 x 60

Total Sets: 9
Total Time: 42 minutes
Best Set: weighted pullups

My post just got completely erased so I am not going to rewrite everything I had written. To make a long story short, todays workout was the first workout I felt comfortable putting in my journal.

The last two days have been miserable starting with getting sucker punched in the face, it was quite hard to eat anything but my shake, and as a result I lost six pounds from last thursday to this sunday. With that, I lost weight off my bench, deads, squats, and many more lifts.

I feel comfortable with todays workout because i put that 6 pounds right back on, and I am ready to go to salvage the rest of the week.

Thanks for stopping by guys, and thanks for letting my raid my anger on the boards.


Posted by: Du

I assume youve finished the book by now... what did ya think??


Posted by: soxmuscle

Quote:
Originally Posted by du510
I assume youve finished the book by now... what did ya think??
I thought it was excellent. The majority of the book was definitly worth while, and I really learned alot. There were different studies taking place and Darden described them beautifully. The Arnold piece was truly fascinating.

I don't know what else to say, but I loved it.


Posted by: CowPimp

Quote:
Originally Posted by soxmuscle
So in doing so I think I will have a perfect amount of volume, rest, etc. aswell as giving my abs a total devoted day which is certainly going to make my abs which are probably my most featured part an excellent workout weekly.
You should devote a day to whichever parts are the weakest and smallest. That is my opinion.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp
You should devote a day to whichever parts are the weakest and smallest. That is my opinion.
I have a legs & abs, chest, back & abs, shoulders, triceps & biceps day. Any good?


Posted by: soxmuscle

Wednesday, November 24th 2004

Shoulders & Traps

Upright Rows:
15 x 90
14 x 90

Shoulder Press:
8 x 45 lb dumbell
7 x 50 " "

Clean:
12 x 105
8 x 115

Standing Military Press:
8 x 80
7 x 90

Shoulder Shrugs:
20 x 155
18 x 185

Lateral Raise (Machine):
5+5 x 70
5+5 x 75

Burnout Smith Machine Overhead Press, Negatives Only:
10 x 115
8 x 135

Total Sets: 14 sets
Total Time: 48 minutes
Best Set: 7 x 50 lb dumbells, shoulder press.

I don't know why I forgot to post this on wednesday, but I did, so here it is. I had a pretty good shoulder day, even though I was unsuccessful once again with the 55 lb dumbells on the shoulder press. I really enjoy the negative only smith machine overhead press, and I did that again, this time doing two simultanious sets and I managed to get the job done pretty well.

I am about to head to the gym right now for my biceps/triceps day, but I just wanted to check out the site to see the weight I am supposed to be upping this week. Will report when I get back, thanks.


Posted by: soxmuscle

Sunday, November 28th 2004

Legs

Squat:
12 x 160
12 x 150

Deadlift:
20 x 185

Dumbell Step-ups:
12 x 40 lb dumbells

Leg Extension (machine):
12 x 125
12 x 125

Calf Raise (machine):
25 x 170
25 x 190

I had a very solid workout, and definitly figured a few things out regarding some of the excercises I do. I managed to bust out 20 reps of 185 over a 3 minute or so period, and was left struggling to get started on the second set.

What I will do from now on, is one set of deadlifts, because everytime I go for the second it takes me close to five minutes to get it started effectively.

Two very good sets of squats. I am still trying to get up to a similar weight that I was used to doing about a month ago. I hit a major road block last week after losing weight from getting my ass kicked.

For the first time in a while, I will have a full week of school, so my eating routine will be perfect. Im siked for this coming week.


Posted by: CowPimp

Quote:
Originally Posted by soxmuscle
I have a legs & abs, chest, back & abs, shoulders, triceps & biceps day. Any good?
I would couple your abs with smaller muscle groups, but all in all that split is fine.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp
I would couple your abs with smaller muscle groups, but all in all that split is fine.
My abs, for whatever reason, are probably my best/most developed muscles. I had always had an obsession with abs, and started buying the shock belts years ago.

Whether it be the complete 360 in terms of my diet change or the ab belt I had boughten, I seemed to have a good set of abs.

Has anyone else tried those belts before, ha?


Posted by: Duncans Donuts

The belts don't work

My forearms and Abs, doing HIT, are probably my strongest muscles in terms of force production (of course that's just an assumption)


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
The belts don't work

My forearms and Abs, doing HIT, are probably my strongest muscles in terms of force production (of course that's just an assumption)
Yea I really doubt they worked. It made a good toy to shock my freinds with so I guess it was worth the twenty bucks.

My forearms are lagging quite a bit, but seemed to be growing quite a bit since I started doing deadlifts, hang cleans, barbell rows, and other such excercises that really take a good grasp from my forearms to complete.

My abs are still real good, and they seem to be coming along perfectly since I started doing my abs to failure as opposed to just a set rep range.


Posted by: soxmuscle

Monday, November 29th 2004

Chest:

Bench Press:
8 x 140 +5 negatives w/ spotter
6 x 145 +4 negatives w/ spotter

Incline Bench Press:
7 x 110
8 x 105

Decline Bench Press:
8 x 120
7 x 125

Flat Bench, Dumbell Press:
8 x 40's

Incline Bench, Dumbell Press:
8 x 40's

Cable Flies:
20 x 120
12 x 140 + 3 x 100

Close Grip Bench Press:
0 x 105 +5 negatives
3 x 95 +5 negatives w/ spotter

Okay workout once again today. I ended last week beautifully but today being that all the Fall sports at my high school are now over, the gym was packed towards the end of my workout.

I believe I have explained it before, but I get out early for the sole purpose to get my workout in, in time before the crowd of people, and for the most part it works but today was not that "most part."

There were kids trying to talk to me, kids trying to work in with me, hot chicks checking me out.. okay well i lied about the hot chicks, but everything else is true.

I had two good sets on the bench, my chest feels real worked after the first two sets of bench presses, which is excellent, but I still managed to get some great sets on the incline, decline and pulls. I died on my close grips at the end, and had to go back to 95 pounds. Although its sort of embarrassing, its still good to know I worked my chest hard to be that warn out.

Anyways, okay workout, I'm going to bust balls on my back day, end of story.


Posted by: soxmuscle

Tuesday, November 30th 2004

Back:

Weighted Pull-ups:
10 x 30 + 10 negatives

Barbell Row:
15 x 135
14 x 145

Lat Pulldown (machine):
10 x 150
10 x 220 (close grip)

Cable Pull Row (machine):
12 x 172.5
10 x 165

Dumbell Bent Over Row:
15 x 60
14 x 65
15 x 55

Another solid workout, in solid time. I always seem to have better workouts on tuesdays and thursdays, days where most of the social club are off. I had some excellent lat pulldowns, excellent cable pulls, and some real good dumbell bent over rows. I did the third set simply because I felt as if I had been getting away from correct form using such high weight. My bent over rows were good, but because I am getting alot higher in weight and doing that at a pretty fast pace, I also seemed to get away from form. I am thinking next week I will do my first set of a solid weight, and then the second set of a little less weight and working on good form.


Posted by: soxmuscle

I had a scheduled shoulder day and I went through with it, but really only did a light day as my biceps were a little sore from my back day and my lats were real sore.

I have a biceps and triceps day tommorow, hopefully, taking it easy today will get me in full swing tommorow.

I might be looking to add in an off day in the middle of the week next week because the last few weeks, with these intense workouts, my days toward the end of the week have been average at best.

Any suggestions?


Posted by: soxmuscle

bicep and tricep day was excellent. just your soxmuscle making a bump. will post routine tonight, but had a late night with my dad.


Posted by: soxmuscle

Sunday, December 5th 2004

Legs

Squat:
15 x 160 (tried for 16 and failed)
12 x 150

Deadlift:
20 x 185
10 x 200

Dumbell Step-ups:
12 x 40 lb dumbells

Leg Extension (machine):
15 x 125
12 x 137.5

Calf Raise (machine):
25 x 175
25 x 200
15 x 225

I had an excellent leg day today, and am real proud about posting todays workout. For the first time in a while, I found myself not just struggling, but extremely struggling to even walk to my car.

The first set of squats was excellent, and pulled out 15 reps which I loved. The second set was a little worse but still an excellent set. I think my biggest problem is my asthma, and when im squatting, I kind of feel hunched over. For instance, when im not squating I have my chest out, and I find it much easier to breath that way. When I am squating I am more hunched over and when I start getting drained, i have to take a double take before I can do the next rep.

I had some excellent leg extensions, this time just going balls to the ground, feeling as if my legs were on fire. Some good calf workout, excellent deadlifts, and one amazing set of squats made for quite the workout.


Posted by: CowPimp

Nice jump up in the squats. Those few reps probably boosted your ego nicely.

Might I make one suggestion? Although deadlifts hit the hamstrings hard, I would suggest you get another hamstring-centric lift in on leg day. If you squat like a powerlifter, then forget my previous statement, but otherwise the suggestion stands. I'm all about straight-leg deadlifts. Good mornings are also great. They will really help your core strength too.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp
Nice jump up in the squats. Those few reps probably boosted your ego nicely.

Might I make one suggestion? Although deadlifts hit the hamstrings hard, I would suggest you get another hamstring-centric lift in on leg day. If you squat like a powerlifter, then forget my previous statement, but otherwise the suggestion stands. I'm all about straight-leg deadlifts. Good mornings are also great. They will really help your core strength too.
Oh definitly. I was screaming and doing just everything I could to get those last two-three reps. It's really nice when you rack the bar and your dieing and feeling excellent and you see people using the ab machine while reading a magazine.

Hey man, suggestions are greatly appreciated, thanks. I do need to add another hamstring-centric lift on my leg days, as I don't lift like a powerlifter. Doing straight legged-deadlifts on top of regular deadlifts would kill my lowerback, aswell as goodmornings. My lower back is dieing after my one or two deadlift sets and I can't even imagine adding any more to my leg day.

I am thinking about using the hamstring cybex machine to start next week, but if you have any other suggestions I'd love to hear them.


Posted by: rock4832

Hey, looking good in here, though I noticed your no longer posting your time. Weights have been going up nicely as well, congrats. I say ditch the hamstring cybex machine and do SLDL's. That will help build up your posterier chain better.


Posted by: soxmuscle

Quote:
Originally Posted by rock4832
Hey, looking good in here, though I noticed your no longer posting your time. Weights have been going up nicely as well, congrats. I say ditch the hamstring cybex machine and do SLDL's. That will help build up your posterier chain better.
Thanks for checking out my journal.

I should definitly continue to post my times, but like the article said, I don't want to plan by the book and feel guilty if I say i'll be done in 40 minutes and Im actually done in 42 minutes.

I also tend to spend a good amount of time watching the clock as opposed to working out more effectively. My workouts now last anywhere from 40-60 minutes depending on the day, how im feeling, etc. and considering I have fixed my original problem, I just thought I would bag posting the times on the daily journals.

I have yet to do the hamstring machine because frankly, I hate machines. I'd love to SLDL's and may do one set of regular deads and one set of straight legged deads to compenate.


Posted by: rock4832

Good idea, make sure you get your form down perfect on your SLDL and then go heavy!


Posted by: CowPimp

Quote:
Originally Posted by soxmuscle
Thanks for checking out my journal.

I should definitly continue to post my times, but like the article said, I don't want to plan by the book and feel guilty if I say i'll be done in 40 minutes and Im actually done in 42 minutes.

I also tend to spend a good amount of time watching the clock as opposed to working out more effectively. My workouts now last anywhere from 40-60 minutes depending on the day, how im feeling, etc. and considering I have fixed my original problem, I just thought I would bag posting the times on the daily journals.
I think that's an excellent attitude.


Quote:
I have yet to do the hamstring machine because frankly, I hate machines. I'd love to SLDL's and may do one set of regular deads and one set of straight legged deads to compenate.
That would be a great idea. Maybe drop a set of the leg extensions and replace that with the cybex machine if you want to give that a try too. Many people neglect hamstrings. I think this is a bad idea because your chance of injury is greater if your quadriceps overshadow your hamstrings in strength. Just a suggestion though, work in your hamstring work however you please.


Posted by: soxmuscle

Monday, December 6th 2004

Chest:

Bench Press:
8 x 145
8 x 140
3 x 135 (concluding set)

Incline Bench Press:
6 x 115
10 x 105

Decline Bench Press:
8 x 125
10 x 115

Flat Bench, Dumbell Press:
failed on 7 x 45's

Cable Flies:
15 x 140
15 x 120 + 5 x 160

Close Grip Bench Press:
0 x 115 +5 negatives
6 x 95 +5 negatives w/ spotter

I won't say todays workout was bad, but I won't say it was good either. I had some excellent sets of incline and decline, and even cable flies and cg bench press, but I really lacked from the beginning when the only person down in the weightroom were women who without asking I knew weren't able to grasp the concept of negatives.

Since I have inquired negatives into my routine, my chest days have been solid but not great mainly because by two sets of regular bench press were so excruciating that I could have left the gym after those two sets and been sort of satisfied.

Todays workout I had no negatives to start the day, therefore I saw better sets from the inclines, declines, flies, and cg bench press but really lacked from the regular bench, in other words the main core.

Twenty minutes after my workout, I can already feel a difference in how sore my pecs were last week at this time, and currently.

Still a solid workout, I really hit the legs hard, Im siked to get going on my back day tommorow.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp
I think that's an excellent attitude.

That would be a great idea. Maybe drop a set of the leg extensions and replace that with the cybex machine if you want to give that a try too. Many people neglect hamstrings. I think this is a bad idea because your chance of injury is greater if your quadriceps overshadow your hamstrings in strength. Just a suggestion though, work in your hamstring work however you please.
Definitly the attitude I think I have to have.

As for the cybex machines, I think like rock said, I'd rather just hit the SLDL's and instead of doing two sets of regular deadlifts, do a set of each.

Again, thanks for stopping by.


Posted by: Emmz

Hey-

I just popped on, and am reading up on all the journals. Sounds like your workouts have been going well! Congrats, and keep on keepin on!!

-Emmz


Posted by: rock4832

Nice chest day! It sucks when you rely on others for certain lifts and you can't find anyone to do it!


Posted by: soxmuscle

Quote:
Originally Posted by Emmz
Hey-

I just popped on, and am reading up on all the journals. Sounds like your workouts have been going well! Congrats, and keep on keepin on!!

-Emmz
Thanks for stopping by Emmz. Keep on working, as I sure will be.




Posted by: soxmuscle

Quote:
Originally Posted by rock4832
Nice chest day! It sucks when you rely on others for certain lifts and you can't find anyone to do it!
Definitly man. I had a solid chest day, but it definitly sucks when your relying on someone capable of doing something and all you see around you are magazine reading losers.


Posted by: simbh

Youre doing awsome progress man , I checked the weights that you had to start and what you have now , it must start to be showing in your appearance... Keep it up son ... Oh ya , go expos !! Woops , they've moved now , I guess Ill have to cheer for the red sox


Posted by: soxmuscle

Quote:
Originally Posted by simbh
Youre doing awsome progress man , I checked the weights that you had to start and what you have now , it must start to be showing in your appearance... Keep it up son ... Oh ya , go expos !! Woops , they've moved now , I guess Ill have to cheer for the red sox
Thanks for stopping by.

I am definitly starting to add on some mass to my frame which is excellent. My back is considerably bigger and more defined since I joined IM which is a definite plus. My arms still lack in a sense, but in time I think they will grow, especially when I start to add some more rest into my weeks.

It seems as if alot of Expo fans are making the jump to the Red Sox bandwagon. Don't you think it's a little premature? Alot still has to be done in my opinion to have this deal absolutely, positively finalized.

Again, thanks for coming.


Posted by: simbh

LOL , I was kidding with the expos thing ... I lost all my interrest in the expos about 5 years ago with all the moving crap and the selling off good players ... I prefer older teams like yanks / redsox / cubs etc (not so more the yanks anymore , cuz they are just buying their way off to the off season ... ) Thats why The red sox are high in my book now . I was pretty damn happy to see the sox beat the yankees , comes to show that money doesn't buy everything.

Anyways , keep it up for the training , and post some pictures when you have some spare time so we can see your progress


Posted by: soxmuscle

Quote:
Originally Posted by simbh
Anyways , keep it up for the training , and post some pictures when you have some spare time so we can see your progress
I have decided to grow some balls in regards to creatine, and I am almost positive I will begin taking it soon, possibly even next week.

I will take before and after pictures then.


Posted by: PreMier

What brand will you be using? You will love it, I never go off.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
What brand will you be using? You will love it, I never go off.
I currently have about a third of a bottle of the 19.99 higher power creatine monohydrate, but it's over a year old, and I really want to try another brand.

What do you take again?


Posted by: PreMier

I use CEE by custom. But if I were you, I would try swole v2. I really liked that.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
I use CEE by custom. But if I were you, I would try swole v2. I really liked that.
Isn't Swole v2 a version of creatine for those who don't respond well from regular creatine monohydrate?

I am a huge responder in terms of the regular higher power I had been using from time to time last year, I don't think it would be the right decision to switch now.


Posted by: PreMier

I just liked the taste of swole. Thats why I recommended it. If you like regular monohydrate, then get that, or some micronized. I used to use Met-Rx micronized from bulknutrition.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
I just liked the taste of swole. Thats why I recommended it. If you like regular monohydrate, then get that, or some micronized. I used to use Met-Rx micronized from bulknutrition.
I am browsing bulknutrition as we speak. I'll report back in a bit.


Posted by: soxmuscle

Quote:
Originally Posted by soxmuscle
I am browsing bulknutrition as we speak. I'll report back in a bit.
Not really much to go over. I might even just repurchase the higher power brand of creatine monohydrate over at bb.com because of how cheap it is.


Posted by: simbh

Ya , if you respond to monohydrate , stick to that. Swole v2 or v-12 turbo is an alternative for non-responders. Any creatine monohydrate would do the job for you. Its all the same , its like Glutamine , the brand doesnt really matter as long as you can trust the brand.

I know a lot of people who take some prolab , but like I said , creatine monohydrate is all the same thing. Like sugar is the same thing from one brand to antoher.


Posted by: PreMier

Its nothing like glutamine.. creatine works. Anyhoo.. lets not clog this journal with glutamine and its worthlessness


Posted by: simbh

Premier , thats your opinion . My point was , that creatine monohydrate is all the same whatever brand it is , just like glutamine (even if you think it doesnt work, it remains all the same thing wheter you by it from company a or company b) .


Posted by: PreMier

My opinion, and the countless case studies done

Listen to your supermoderator. Its not like he sells supplements for a living or anything.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
My opinion, and the countless case studies done

Listen to your supermoderator. Its not like he sells supplements for a living or anything.
whore it up all you want

Are you saying creatines vary based on the brand name? Can there be a higher quality creatine?


Posted by: PreMier

Not necissarily the brand name, but the type of creatine. Tri/Di-creatine malate(swole/sans) are better than monohydrate, and CEE is even better.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
Not necissarily the brand name, but the type of creatine. Tri/Di-creatine malate(swole/sans) are better than monohydrate, and CEE is even better.
Okay, thanks.


Posted by: simbh

Sox , I wouldnt waste my money on tri creatine if I were you , you said you already respond well to it ... Just look at the price of v-12 turbo compared to monohydrate .. compare the quantity .

Premier , Ive read countless studies that show the benefits of glutamine , not to mention that all the personnal trainers Ive asked said the same thing. I belive it does not work for everyone , but if it works for you , it is benefic. Oh ya , and the personnal trainers had no interrest in getting me to buy glutamine. Anyways , you always have to be stubborn do you premier , I was just making a comparaision and still you want to go into that subject , you know we dont agree , so why even bother ? Its not like I was saying to sox to try glutamine , it was just a for comparing .

Anyways sox , buy tricreatine if you want but I think your blowing your money away for the sole reason that you respond well to monohydrate alone. Youll get a lot more bang for you bux with monohydrate. Do a bit of searching on that is my opinion , because as you can see premier can have a bias opinion. Get your own facts and make a good decision from that. Oh ya , check the supplements sections a few pages back , youll see a lot of threads on a similar topic (creatine , which one to use) check out the poll and of course the rest of the net

See ya.


Posted by: PreMier

Quote:
Originally Posted by simbh
Premier , Ive read countless studies that show the benefits of glutamine.

Anyways sox , buy tricreatine if you want but I think your blowing your money away for the sole reason that you respond well to monohydrate alone. Youll get a lot more bang for you bux with monohydrate. Do a bit of searching on that is my opinion , because as you can see premier can have a bias opinion. Get your own facts and make a good decision from that.

See ya.
Show me some. You can PM them to me.

Your right, I said to get monohydrate.. I mentioned swole, because the flavor was awesome, and it gives you a 'pump'.
How am I bias? I dont have an unreasoned judgement. I go by scientific facts, and the facts are glutamine is worthless. I can provide articles if needed. I suggest we take this to PM


Posted by: simbh

Ya , no prob man ... Ive red articles again by scientific facts that prove otherwise , I dont have them in my favorites , but it would be my pleasure to make a little search , tonight I dont have time for that , as I must continue to study for an exam tomorrow , but ya , just pm me your articles and Ill pm you mine asap.


Posted by: soxmuscle

Tuesday, December 7th 2004

Back:

Weighted Pull-ups:
10 x 30 + 10 negatives

Barbell Row:
15 x 155
14 x 145
15 x 135

Lat Pulldown (machine):
10 x 150 + 8 x 137.5
12 x 215 (close grip)

Cable Pull Row (machine):
12 x 172.5
14 x 165 + 8 x 142.5

Dumbell Bent Over Row:
15 x 65
15 x 55

Another solid back day although I now am 100% positive that I was training improperly all of last year, which is definitly dissapointing.

Each week I am just about dead come my back day leaving my shoulders out to dry and then being primed and ready for the bicep and tricep day.

I still am going to maintain the five days per week routine because I think adding creatine will be exactly what I need. I am real excited for that.

As for today, my lower back was so sore from the deadlifts on sunday that I had trouble doing the bent over rows to perfection which is why I did three sets of them.

I had some good dumbell bent over rows, and I felt a real good squeeze when i supersetted with the light on the cable row machine. Some good pullups and negatives as well.

Man am I siked to start taking creatine again. I have to have that attitude because as you may or may not know, I was sort of scared for health purposes. When I experienced with creatine last year, my workouts were excellent, now that I am doing some even more intense workouts, I am real pumped up.

Anyways, thanks for stopping by.


Posted by: soxmuscle

Wednesday, December 8th 2004

Shoulders & Traps

Upright Rows:
15 x 80
14 x 90

Shoulder Press:
8 x 40 lb dumbell
6 x 45 " "

Standing Military Press:
8 x 80
6 x 85

Shoulder Shrugs:
20 x 155
20 x 165

Lateral Raise (Machine):
8 x 70 + 4
9 x 65 + 4

Burnout Smith Machine Overhead Press, Negatives Only:
8 x 135
10 x 125

My back and just all around whole body was so sore today, that I cut out my cleans altogether. I had a real tough day because of that soreness, a real let down considering the surprise I am about to tell you.

I was so excited to hop back on creatine that I just started using the jug I used last year, this time. I was so siked prior to my workout, I thought nothing could drag my down.

The first dumbell I picked up I could already feel the soreness kick in, and after the first set I could feel the creatine kick in which was good besides the fact I suddenly became insanely thirsty.

I don't think I am overtraining because I am not working anything that is sore, its more so the soreness in other muscles is effecting the effectiveness of the other workouts.

I did drop some weight in a few of my lifts, so I might actually be overtraining which sucks.

I have my bicep/tricep day tommorow


Posted by: PreMier

How long haev you been on this split? Have you thought about switching it up?


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
How long haev you been on this split? Have you thought about switching it up?
I have been on a five day split for over a year probably. In that time I have switched days countless times.

I definitly have thought about it. Today and some other below average workouts in the past have got me thinking aswell.

How often do you workout per week?


Posted by: PreMier

It was 5 days a week. Mon/tues/wed/fri/sat. And sometimes I would take an extra day if I felt I needed it. But I was on a push/pull split.(chest/shoulder/tri - back/rhomboid/bi - legs)


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
It was 5 days a week. Mon/tues/wed/fri/sat. And sometimes I would take an extra day if I felt I needed it. But I was on a push/pull split.(chest/shoulder/tri - back/rhomboid/bi - legs)
Interesting routine. Did you create it yourself?


Posted by: PreMier

Its just a basic push/pull split. I got it from a friend, but multiple people here use it. Or they will switch bi's with tri's, so they are hit more than once a week.

I feel I grow more hitting multiple parts a day. You just need to lower the volume.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
Its just a basic push/pull split. I got it from a friend, but multiple people here use it. Or they will switch bi's with tri's, so they are hit more than once a week.

I feel I grow more hitting multiple parts a day. You just need to lower the volume.
My volume is quite low. I don't think that is my problem.


Posted by: PreMier

You have been doing the same split for a year. That might be it


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
You have been doing the same split for a year. That might be it
I have been using a five day format for over a year, yes. At one time I was in the gym for three-plus hours, now I am there for an hour tops. I have changed up the days and everything.

Is that not enough?


Posted by: PreMier

Im not talking just about the days.. I am talking about the routine. You should switch it every 8 weeks or sooner.


Posted by: Jodi

Isn't it late there in beantown to be awake still on a school night?

Listen to Jake - a year is too long to be on the same split. IMO you should change it up every few months.


Posted by: CowPimp

Nonsense. What does an arbitrary measure of time have to do with how frequently someone should change their split? Don't change it until results stagnate. You're still gaining. Why change your routine?


Posted by: soxmuscle

Quote:
Originally Posted by Jodi
Isn't it late there in beantown to be awake still on a school night?

Listen to Jake - a year is too long to be on the same split. IMO you should change it up every few months.
Late is an understatement.

I would love to change it around, but I thought the only necessary change was to switch up your days and possibly change some excercises. No?


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp
Nonsense. What does an arbitrary measure of time have to do with how frequently someone should change their split? Don't change it until results stagnate. You're still gaining. Why change your routine?
I agree, although I am still confused regarding the phrase "changing your routine."


Posted by: PreMier

Changing your routine.. your lifting one bodypart per day. That isnt that great of a split, or very effective IMO. Look into something more diverse, there is push/pull, westside, max ot, etc. Or come up with your own.

I change mine, even when results dont stagnate. Dont you get sick of doing the same shit over, and over? Do what you want.. I am only trying to help, by offering suggestions.


Posted by: Jodi

Quote:
Originally Posted by CowPimp
Nonsense. What does an arbitrary measure of time have to do with how frequently someone should change their split? Don't change it until results stagnate. You're still gaining. Why change your routine?
Sheer boredome (sp?), stimulation, rejuvination, shock and starting a new routine is always exciting and challenging. Come on, we are BB's and we all love a challenge


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
Changing your routine.. your lifting one bodypart per day. That isnt that great of a split, or very effective IMO. Look into something more diverse, there is push/pull, westside, max ot, etc. Or come up with your own.

I change mine, even when results dont stagnate. Dont you get sick of doing the same shit over, and over?
I've done high volume, I just recently switched to an HIT based routine. Is that not change enough?


Posted by: CowPimp

Quote:
Originally Posted by PreMier
Changing your routine.. your lifting one bodypart per day. That isnt that great of a split, or very effective IMO. Look into something more diverse, there is push/pull, westside, max ot, etc. Or come up with your own.

I change mine, even when results dont stagnate. Dont you get sick of doing the same shit over, and over? Do what you want.. I am only trying to help, by offering suggestions.
It just doesn't sound like he wants to change his routine. I change my routine periodically to keep things interesting, but it certainly isn't necessary to see results. That was my point.


Quote:
Originally Posted by Jodi
Sheer boredome (sp?), stimulation, rejuvination, shock and starting a new routine is always exciting and challenging. Come on, we are BB's and we all love a challenge
Agreed. However, as I said, it just doesn't sound to me like he wants to change his routine right now. As well, he did just make a fairly drastic change by moving from super high volume to high intensity.


Posted by: soxmuscle

Monday, December 9th 2004

Biceps & Triceps:

E-Z Bar Curls:
16 x 85
9 x 90

Hammer Curls:
10 x 45 lb dumbells
12 x 40 lb dumbells

Dips:
25 lbs x 12
25 lbs x 10 + 10 negatives

Cable Pushdowns:
20 x 100
15 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
8 x 50
7 x 50 + 4 x 40

Solid workout today. I was real sore as of last night and was seriously considering switching todays workout to saturday but I was able to sneak it in this morning. It had to be the creatine that did it, because I was dead.

My biceps were the real sore part, as there was no soreness in my triceps. I cut out two sets from my bicep portion, and did an even total of ten sets altogether.

I hit my triceps real hard today. I took the advice and kept my elbows real close as I believe Flex recommended. My tris were dieing, which was great to see.

Day 2 of creatine went well although I am still unsure of the correct dose to take. I will copy my post from the supplement thread upon completion and post it here aswell.

Good bicep sets, great tricep sets. A solid end to the week. I am very seriously considering creating a four day split as opposed to the five days I currently am doing after I am off the creatine in a few weeks.

Over thanksgiving, I took that thursday off, and that friday morning was one of the best workouts I've had since switching to HIT.

I also might just change the days I work if thats possible to wednesday and saturday and instead workout on fridays. We'll see, I have some big decisions to make in the not so distant future.


Posted by: soxmuscle

I may have found out why I responded well to creatine monohydrate when I traded last year, and that is because I used a table spoon as opposed to the recommended "heaping teaspoon."

Yes, I know, Im an idiot, I mixed up the "p" and the "b."

All I want to know before I head off to the gym here shortly, and I'll be searching for it immediately after posting this, but how much protein do you take?

Last year I took a table spoon before working out, and one table spoon after working out.

Yesterday, I took a teaspoon before working out, and one teaspoon after working out.

How much do you guys take?


Posted by: Duncans Donuts

I take 10 grams a day


Posted by: soxmuscle

Quote:
Originally Posted by Duncans Donuts
I take 10 grams a day
10 grams is measured how?


Posted by: PreMier

Just incase you missed it.. its 2 heaping tsp.

I take 3-5grams a day CEE.


Posted by: soxmuscle

Quote:
Originally Posted by PreMier
Just incase you missed it.. its 2 heaping tsp.

I take 3-5grams a day CEE.
okay thanks.


Posted by: soxmuscle

I wanted to post this before I lost track. I was looking over my license today for the first time in a while, and it read "5'4 115." That is nearly 25 pounds in a little over a year.

Is 25 pounds in a year good or what?


Posted by: CowPimp

Quote: